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Monday, October 19, 2020

5 Nutritious Fall Foods That Can Help You Lose Weight


 

The following are 5 Nutritious Fall Foods that Can Help You Lose Weight


These seasonal eats offer weight loss-friendly fiber and a bevy of other nutrients that support overall health. When you hear "fall foods," what comes to mind? Pumpkin pie? Gravy? Stews, pot roast, and turkey? Whatever you associate with fall fare, chances are that healthy foods don't top the list. But they should: The right foods can help you shed pounds, and autumn's produce is no exception. Also you can seek help for professionals like optimal hormone, they are one of hormone therapy Texas provider. 


So what should make an appearance on your plate? “When talking about weight loss with my clients, I avoid recommending specific foods but focus on certain food groups. I recommend making vegetables, fruits, and lean proteins — such as chicken, fish, turkey, beans, and tofu — the main attraction of a meal,” advises Kristen Smith, an Atlanta-based registered dietitian and spokesperson for the Academy of Nutrition and Dietetics.


“Specifically, the goal is to fill half of your plate with vegetables and fruit,” she says. And that advice coincides with the MyPlate recommendations from the U.S. Department of Agriculture (USDA). It’s also easy to do this time of year (hello, in-season apples, Brussels sprouts, and cauliflower!), with so much fresh and delicious produce available.


“Balancing your energy intake is much easier when you load up on vegetables at every meal,” adds Julie Stefanski, RDN, also a spokesperson for the Academy of Nutrition and Dietetics, who is based in York, Pennsylvania.


The power of a veggie- and fruit-filled diet is real. A study published in March 2020 in The American Journal of Clinical Nutrition found that various diets, including the Mediterranean diet, helped people lose weight and improve their health. This diet encourages eating foods like fruits, vegetables, whole grains, and seafood.


According to Harvard Health Publishing, eating a diet that’s loaded with vegetables and fruit is not only good for your waistline but also good for the health of your entire body.


A meta-analysis published in November 2018 in The American Journal of Clinical Nutrition singled out some fall produce staples like pears, apples, cruciferous veggies, and Brussels sprouts, plus green leafy vegetables and citrus fruits, as being especially beneficial to health. “A good intake of these plants was associated with a lower risk of heart disease and death from all causes,” explains Stefanski. Hormone Therapy Texas also believes that the food that we are eating everyday should be a powerhouse source of nutrients that our body needs.

Here are the best fall foods to eat right now: They'll help keep you slim while still allowing you to enjoy all of the delicious dishes the season has to offer.

 


  1. Spaghetti Squash is a Weight Loss-Friendly Pasta Substitute

Move over, butternut — there's another healthy squash in season. Spaghetti squash is a dieter's dream: With the shape and texture of pasta but a fraction of the carbohydrates and calories, it's a great way to satisfy pasta cravings and score extra nutrients.

Cooked spaghetti squash has 10 grams (g) of carbs and just 42 calories for a whole cup, according to the USDA. Plus, you get 2 g of fiber, which is 7 percent your daily value (DV), and 180 milligrams (mg) of potassium (4 percent your DV) — not too shabby!

A fiber-filled diet helps keep your digestive system running smoothly, lowers your odds of type 2 diabetes, heart disease, and some cancers, and — you guessed it — contributes to a healthy weight, notes the Mayo Clinic.

Potassium is also a crucial nutrient: According to Harvard Health Publishing, it regulates your heartbeat and makes sure your muscles and nerves function properly.

Meanwhile, a cup of plain cooked pasta has 43 g of carbohydrates and 220 calories per cup, according to the USDA. Compared to spaghetti squash, you’re getting more than 4 times the carbohydrates and 5 times the calories in each cup with regular pasta.

 

  1. Apples Can Satisfy Your Sweet Tooth and Help Keep You Full

“Like most fruits, apples may aid with weight loss because they are rich in fiber and lower in calories, which means they can help keep you feeling satiated for fewer calories,” says Smith. The Mayo Clinic confirms this — fiber-packed foods take up volume in your stomach and are slow to digest, so you feel fuller, longer, often on few calories.


A medium apple has over 4 g of fiber (that’s almost 16 percent of your DV, making it a good source) and about 95 calories, according to the USDA.


“For some individuals, apples may also satisfy your sweet tooth naturally without offering added sugar and calories,” Smith says.


Recent research touts other apple — and pear — perks: A study published in August 2020 in The American Journal of Clinical Nutrition found that a diet rich in special compounds called flavonoids (which are found in apples and pears) may help prevent Alzheimer’s disease.


While apples make a smart, portable snack as is, they also work well in a variety of recipes. For starters: “Apples can easily be added to many breakfast and snack items like oatmeal, yogurt, or cold cereal,” says Smith.


Then you can up your salad game with apples. “Including sliced or diced apples with salads can help naturally sweeten a salad. One of my favorite salads to add apples to includes spinach, goat cheese, walnut halves, and dried cranberries,” says Smith. You can bring apples to the dinner menu with a tangy twist on coleslaw, which is great as a side dish or as a topping on your favorite burger or sandwich. For a savory, fall-inspired carb, whip up some Apple Raisin Risotto — a more nutritious take on the classic Italian dish.



  1. Sweet Potatoes Are Slightly Lower in Carbs Than the White Variety


Sweet and colorful, this starchy veggie makes a perfect substitute for your classic Idaho. While it isn't dramatically lower in calories, it's slightly lower in carbohydrates and — as a bonus — higher in certain vitamins and minerals, such as vitamin A.


For the sake of comparison, consider that 100 g of sweet potatoes (slightly larger than a small sweet potato) has 17 g carbohydrates and 764 micrograms (mcg) of vitamin A, according to the USDA — that’s almost 85 percent of your DV, making it an excellent source. And the scoop on vitamin A? The Mayo Clinic notes that it can help with everything from vision to immunity. On the other hand, the same amount of white potatoes have about 20.5 carbohydrates and just 18 mcg of vitamin A, according to the USDA.


“Sweet potatoes contain both easy to digest carbs to fuel a workout and enough fiber to help you feel satisfied,” says Stefanski. The USDA notes that 100 g of sweet potato has almost 2.5 g of fiber, which is about 9 percent of your DV.


For all the french fry lovers out there, be sure to bake up a batch of these Crispy Sweet Potato Fries. And really, the possibilities for sweet potatoes are endless — you can whip up a sweet potato casserole or even a sweet potato latte.


You can also try sweet potatoes for breakfast. “I love to microwave a sweet potato and have it before a morning run,” says Stefanski. “Make the breakfast as large as you need to by adding Greek yogurt, toppings like granola, or even mixing in an overripe banana,” she says.


  1. Brussels Sprouts Are a Flavorful, Low-Calorie Veggie

If you're looking to cut back on calories without sacrificing flavor, sprouts are your new best friend. “Vegetables like Brussels sprouts offer few calories yet are loaded with fiber to help keep you feeling full for the long haul,” says Smith. As with other produce, this fact makes them a great go-to side dish in your weight loss meal plan.


In terms of fiber, ½ cup of Brussels sprouts have just over 2 g of fiber (so over 7 percent of your DV) and only 28 calories, according to the USDA.


And the health perks don’t stop there! “Brussels sprouts are loaded with vitamin K and vitamin C, which aid with functions such as blood clotting, immune health, and growth and repair of body tissues,” says Smith. The Harvard T.H. Chan School of Public Health confirms that vitamin K is beneficial to blood clotting and rebuilding of bone tissues, while Mayo Clinic points out that vitamin C is crucial in your body’s healing process.


A ½ cup of Brussels sprouts have 109 mcg of vitamin K (91 percent of your DV, making it an excellent source) and 48 mg of vitamin C (53 percent of your DV, also an excellent source), according to the USDA. For those watching their carb intake, the same serving has only 5.54 g of carbs, making Brussels sprouts ketogenic diet- and diabetes-friendly.


If the shape or texture of typical Brussels sprouts turns your family off, give this Shaved Brussels Sprout Salad a try — they don't even have to know they're eating sprouts!


  1. Cauliflower is a Low-Carb, Nutrient-Rich Veggie Option

Low in calories and rich in some vitamins and other nutrients, it's no mystery why cauliflower is a go-to fall food when it comes to our health.


A cup of cauliflower has just about 27 calories and around 5 g of carbohydrates, according to the USDA.


These days, the cruciferous veggie gets a lot of hype because of its ability to serve as a sub for mashed potatoes, since the flavor is delicious and similar to potatoes, with fewer calories and carbs. To enjoy, simply blend cooked cauliflower with some sea salt, low-fat sour cream, and olive oil, and you have yourself a delish mash remix!


And cauliflower’s benefits don’t stop there. “Cauliflower is packed with phyto-chemicals that help support healthy cells and fight the development of cancer,” says Stefanski. The National Cancer Institute explains that cruciferous vegetables like cauliflower contain glucosinolates (the sulfur-containing chemicals that give the veggie its strong odor), which may help lower the odds of developing certain cancers.


Plus, cooking with cauliflower doesn’t have to be boring. “If you’ve never been a cauliflower fan, try roasting it with olive oil and a little salt and pepper, then topping it with Parmesan cheese or everything bagel seasoning — it has a milder flavor compared with boiling it,” explains Stefanski.


You can also use cauliflower to make a rendition of macaroni and cheese or even hash browns.

 



Guest Blogger:
Sarah DelRosario
Website: The Thrifty Senyorita
Instagram: Itssarahdelrosario

Sunday, September 27, 2020

KINDNESS MATTERS

 

Monday, August 24, 2020

WHY FILTER YOUR WATER?

Some of you may know that I am in the alternative health and wellness industry and am a CBD advocate.  Specifically I consume oil-free CBD and supplements that are highly bio-available.  One of the best things about this oil-free CBD and tincture vitamins/supplements is that they are easily absorbed into water.

One of the key elements is that the water I use should be filtered.  Below is a great post from one of our guest bloggers that discusses some of the reasons why water should be filtered.


Why Filter Water?
Water is one of the necessities for survival. As the world's biological medium and leading supporter of life forms, water not only quenches our thirst but also replenishes the body's water content. As the body system continues to depend on it, we also want that every drop of water we drink is safe. However, BIG BERKEY WATER FILTER noted that, unfortunately, the continuous changes in the climate, pollution, and demands in the growing population causes natural resources like water to become unsafe to consume. This issue is what makes DRINKING WATER FILTRATION SYSTEM essential and in-demand in every household.

The BERKEY WATER FILTER REVIEW highlights the following reasons why we should filter our tap water.

  1. BIG BERKEY WATER FILTER gives a better taste and smell to the tap water because it removes chemicals like chlorine, pesticides, and heavy contaminants that can affect the households' water quality.
  2. The point-of-use water filters can remove the lead from the water before consumption, which helps prevent the body from receiving lead content from the water.
  3. Water filters promote cleanliness not only to cooking and drinking purposes but also in bathing by BERKEY SHOWER FILTER.
  4. Water filters lessen the risk of certain cancers as it removes chlorine and other chlorine by-products like Trihalomethanes (THMs).
  5. Carbon water filters serve as a cleaner from dangerous contaminants in the water while maintaining mineral deposits that balance the water's pH levels.
  6. Purchasing water filters not only help us save more, but it also conserves the environment because it lessens the use of buying water bottles.
  7. Besides reducing the risk of certain cancers, drinking clean and filtered waters better protects the body against various diseases. This benefit results in the overall health and wellness of every household member.
  8. Another benefit of drinking from a water filter is its ability to reduce the risk of gastrointestinal diseases by about 80 percent because of its capacity to remove crypto-sporidium, e-coli, and giardia (a microscopic parasite that causes the diarrheal illness known as giardiasis,) from the drinking water.
  9. More than anyone else in the household, children need safe and clean water to consume and use. Besides making them less susceptible to diseases, it also provides additional health to them and helps strengthen their immune systems, which are yet very vulnerable at their age.
  10. Water filters provide the last line of defense needed by the body. Drinking water contains up to 2000 toxins that can plainly put everyone's health at risk. Filters provide straining and protection from these toxins to enter the body system. 

The local government has the responsibility to provide its community with the best and safest water for its constituents. Despite that, it is still our obligation to ensure the best of health of our families, and a clean water is one of the ways to accomplish it. Knowing the importance of water especially to our well-being and daily functioning, we all deserve to drink water that is always purely clean and safe from harmful toxins. With so many contaminants present in every drinking water, purchasing water filters is a worthy to be availed and used. 


https://www.usaberkeyfilters.com/



Guest Blogger:
Angeline Villaflor




(*Sponsored post)


Monday, August 17, 2020

INTERNATIONAL GOODIES!

https://alittletaste.com/collections/venezuela
VENEZUELA
To All My International Friends and Followers here in the U.S.A., craving foods and desserts from their homeland. Check out this great website filled with goodies!
I am not affiliated with them, I just thought I'd share the link I just learned about! 

I found this site to be especially great now during Covid (Pandemic) times when you may not be able to get to your favorite specialty store!  I love that you can pick and choose from any Country and build your oen shopping cart of deliciousness!

I know that personally I already love what I see from Spain and Argentina, oh and Italy too!  Can't wait to try some of these out!


We are ALL from the same place EARTH with a little twist of uniqueness and authenticity, as it relates to our heritage! Never forget who you are and where you came from!

Hope you enjoy it! Spread love and kindness !

https://alittletaste.com/collections/argentina
ARGENTINA

https://alittletaste.com/collections/colombia
COLOMBIA

https://alittletaste.com/collections/france
FRANCE

https://alittletaste.com/collections/israel
ISRAEL


 
https://www.zazzle.com/z/a3jcdt2u?rf=238841869848909290
UNITE IN LOVE / CELEBRATE OUR DIFFERENCES!





*Shipping Policy






Thursday, August 13, 2020

ARE YOU LEFT-HANDED?

This post is a simple tribute to all my fellow left-handed Southpaws out there!  There are not a whole lot of us and we basically have had to live in a world meant for right-handed people.  If you ever wondered what the odds are of being left-handed are, it is interesting to note that if you have two parents that are right-handed, there is a 1 in 10 chance of having a left-handed child. ... And if both parents are left-handed, the child has a 4 in 10 chance of being left-handed.  There is a 9.5% chance of having a left-handed child...so being left-handed is definitely unique!

Another interesting statistic is that 6 out of the last 12 U.S. presidents have been left-handed.

Here are more interesting and unique facts/traits about left-handed people.


DID YOU KNOW that LEFT-HANDED people:

  • Make up approximately about 10% of the population
  • Tend to be more creative
  • In the Middle Ages, being a "lefty" was enough to get you accused of being a witch!
  • Tend to be highly adaptable
  • Hear speech differently.
  • Remember events better than facts
  • Are better at sports and fighting 
  • Tend to think differently/ "outside the box"
  • Have better mental flexibility
  • Tend to be men - left-handedness tends to be more common in men than in women


Some famous left-handed people in the world are:

Oprah Winfrey,
Barack Obama,
Justin Beiber, 
Lady Gaga, 
Brad Pitt,
Julia Roberts, 
Bill Clinton, 
Judy Garland,
Will Ferrell,
Prince Charles,
Bruce Willis,
Whoppi Goldberg,
Nial Horan,
Paul McCartney,
Jim Carrey,
Marilyn Monroe,
Morgan Freeman,
Jon Stewart,
Steve Jobs,
Jerry Seinfeld,
Goldie Hawn, 
Kate Hudson,
Mark Walhberg,
Keanu Reeves



https://www.cafepress.com/miamoondesigns.198500489

Saturday, July 11, 2020

WE MUST

WE MUST...
We must not fear
We must get educated on issues
We must not believe rumors
We must work together
We must recognize the lies
We must believe science
We must verify facts
We must maintain objectivity
We must NOT promote censorship
We must protect our freedoms
WE must stay “woke”
 


We must live life safely but happily
We must protect each other
We must learn NOT to judge
We must see beyond color
We must be kind to each other
We must promote peace
We must learn to love unconditionally
We must teach our kids empathy
We must have COMMON sense
We must remember the things that really matter....
We must not just survive...
We must thrive!


-Lissette Rozenblat

Monday, June 29, 2020

WHAT YOU DO MATTERS

WHAT YOU (& WE)  DO MATTERS - Now more than ever, what you do, actually matters, especially when we are talking about our health 🏨 and our future! What WE do matters!

While wearing a mask during this Covid-19 pandemic 😷 is important (so we don’t spread germs when we are in closed public spaces with others,) it is also VITAL to BOOST our IMMUNE SYSTEMS!! πŸ’ͺ🏻🌱 

Just wearing a mask and then being unhealthy or un-safe, is counter-productive! 

“The mask” is not some super-power, like a superhero costume that magically makes us immune from illness. WE have to all work together to bring about WEllness to ourselves, our families and our society. The “I” in Illness is a selfish way of thinking - like what I do shouldn’t matter - well, guess, what it does! 

While I am a firm believer in questioning the status quo and not following the masses, just because "they" say so, common sense and SCIENCE must prevail in this discussion. 

In the same breath, I also think its crazy to wear a mask when you are outdoors, exercising or at the beach, but that is just my opinion. I truly believe that nature and the outdoors (ie: the beach) are therapeutic and have natural healing effects. This is where the common sense part has to come in for each person. So while, I am saying, we should wear a mask and be safe, I am also saying that we should make an effort to be healthier and question what we are told to do a little more often. Blind obedience is not my fortΓ©. However, COMMON SENSE is!!!

We must ALL have common sense!  Sure, "wear the mask" they say, but how in the world is that going to protect people when there are some out there doing crazy things!  Case in point, Florida, my home state!  Yea, roll your eyes (#becasueflorida is actually a hashtag!)


Florida is one of the states that began allowing re-opening early, in the beginning of May.  Florida's Department of Health says, "8,942 people tested positive for the Coronavirus!  This is the highest total yet (as of 6/26/2020.) The measures to stop the spread of the virus have fallen short in Florida. "Why," you ask?  Well, I will tell you what I think!  People have NO COMMON SENSE!! There are people in South Florida going to bars and clubs and congregating in South Beach like its the biggest party of the year.  I am the first one, to say life must go on," but I also believe that given the FACT that we are living through a global pandemic, there are certain precautions we must take, (ie: wearing a mask, getting healthy and practicing safety and common sense!)

There is a fine line between the safety measures being implemented and temporary rules that might become permanent.  Where do we draw the line in being safe and not wanting to give into fear?  As I write this article, I am torn with these same exact issue I just mentioned. Where do we draw the line?  

What I do know for sure is that: Facts matter. Actions matter. Science matters. Common sense matters. Safety matters. Balance matters.  All the little things matter.  

We must recognize that wearing a mask is simply a tool to TRY and not spread germs. We have a responsibility to ourselves and to our families to do what we can to stay or get healthy and also not become complacent! πŸ’š

🎯 My point is, don’t put all your faith into just wearing a mask and then do nothing to be healthy! You can do BOTH!! I ALWAYS tell my kids, "Be safe and be smart!"  And the same thing goes for all of us now!  You don't have to be a germ-a-phobe, a conspiracy theorist or  completely apathetic.  You can still be skeptical of the "new normal" and recent happenings, yet, still having sense enough to recognize that there are people dying from Covid-19.  Just be safe and be smart with what you do!  We have to learn to balance our opinions, safety and compassion for mankind

During these uncertain and scary times, our best DEFENSE and personal responsibility is to do everything in our POWER to eat clean, drink water, stay active, be healthy and boost our immune system, and do what we can to live as HEALTHY as possible! 

Health should be an investment, not an expense! And COMMON SENSE should always prevail! πŸ’«πŸ‘


Here are 10 Random Tips/Suggestions:

1. Wear a mask in public locations (grocery store, bank, restaurant etc...) to protect others, especially, if it is now the new regulation in your area.

2. Minimize your exposure to crowded places un-nececessarily.

3. Do what you can to eat healthy, and get on a journey to wellness! 

4. Boost your immune system now - don’t wait until you get sick or a cold etc...

5. You can be conscious of what’s happening and still have COMMON SENSE practices! (Like don’t wear a mask alone in your car! πŸ™„πŸš˜)

6. You cannot pick and choose safety. You can’t “sort of quarantine.”  If you decide to re-enter society as per usual, keep in mind, your risks. Yes, life must go on but at least, use some common sense. 

7. Do not let fear take space in your mind.

8. Stay informed but do not obsess over the news. The media will make you never want to leave your house or have human interaction again.

9. We have to build up our immunity system, so therefore, no, we cannot live in a “bubble,” or a 100% germ-free environment. It is okay if you catch a cold or flu, the key πŸ”‘ is making sure our bodies are strong enough to withstand it. (If you are immune-compromised, common sense should prevail even more so!) We cannot hide every time a pandemic rolls around - so we must build up our immune system NOW!

10. Be kind to others and RESPECT them! Just because they think differently than you or have differently beliefs, doesn’t give you the right to judge them or treat them poorly. Sure, you may completely disagree with their opinions, but that is what makes the world go around, and what makes our Country a "melting pot." Just move on, or distance yourself if necessary, but always remember that Fear and Hate are destroyers, so be respectful and be kind and don't let negativity consume you.   

Choose Kindness. Choose Better Days! 


And above all, always express gratitude for your life and health. What we focus on becomes our reality.

Life is all about BALANCE.

https://www.facebook.com/cbdmommywarrior/



https://lissetterozenblat.bioreigns.com/products/bio-defense

STAY HEALTHY WARRIORS!!!

Tuesday, June 16, 2020

19 THINGS YOU CAN DO TO REDUCE STRESS

We are living in unprecedented and very stressful times. Every single one of us has experienced some level of stress in our lives and probably even more so in recent times, given the global pandemic and stressful current events, compounded with racial tension in the world. We are living in probably the most stressful times in history.  

There are many people still working from home , while taking care of their children and others, (essential workers) who have had to go to work during the entire quarantine.  Everyone is different and has a unique approach of how to relieve stress and what works for them.  This is not about politics or race or how to solve the world's problems, this is simply a guideline and idea to follow on ways to try to reduce your stress individually.

Below is a list of 19 things that can help to reduce your stress, compiled by Bob Schmidt, MS, LPC


  1. Make time for self care each day; Listen to music, read, meditate, watch a movie.
  2. Think positively and surround yourself with others who think the same.
  3. Avoid the trap of demanding too much of yourself. Ask for help if tasks are too big for you.
  4. Accept that you can’t control every situation.
  5. At the start of each day, write down your list of things to do and then set reachable goals.
  6. Divide big tasks into smaller more manageable ones.
  7. Eat a well balanced diet. Avoid too much sugar, caffeine and alcohol.
  8. Get plenty of sleep at night. If you are having trouble sleeping, talk to a professional about it.
  9. Exercise moderately on a daily basis.
  10. Re-frame your mistakes. Make them opportunities to learn.
  11. It’s okay to say “no” to things that will only stress you out.
  12. Talk to someone; a friend, a counselor, a religious leader.
  13. Be ready to admit when you are wrong. It takes a big person to apologize.
  14. Laugh! Look for the humor in life and take time to have fun. Watch a funny movie, read a funny book, Etc.
  15. When you are feeling stressed or upset take a deep breath! Take long deep breaths and exhale slowly.
  16. Remember that it is okay to cry. In fact, it is healthy to cry.
  17. Let go of your anger. Holding on to anger is like drinking poison and hoping someone else will die. It really only hurts YOU!
  18. Gratitude: Appreciate what you have instead of feeling bad about what others have
  19. Forgive people who have wronged you. You may need to to forgive them each day, but it will help you in the long run.

Remember, "Life Doesn't Have to be Perfect to be Wonderful!"






(ref. www.Bob SchmidtLPC.com)