10 tips for healthy eating on a budget – Nutrition – Canadian Living

10 tips for healthy eating on a budget – Nutrition – Canadian Living.

Losing Belly Fat

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My Weight Loss Journey

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Brain Foods

“One cannot think well, love well or sleep well if one has not dined well.” 
  Virginia Woolfe

Protein is found in meat, fish, milk and cheese. Protein provides the building blocks for most of the body’s tissues, nerves, internal organs (including brain and heart). Proteins are used to make neurotransmitters and are essential to improve mental performance

Carbohydrates enhance the absorption of tryptophan, which is converted into serotonin in the brain. Within about thirty minutes of eating a carbohydrate meal,, you will feel more calm and relaxed. The effects will last several hours.

Grains, fruits and vegetables are key sources of carbohydrates.

Digestion causes the breakdown of carbohydrates into glucose (sugar) which is the brains primary source of energy. If your glucose levels fluctuate too much, you may experience mental confusion, dizziness and if severe, convulsions and loss of consciousness.

The brain is more than 60% fat. This is because the brain cells are covered by the myelin sheath which is composed of approximately 75% fat. Fats also play a crucial role as messengers. They regulate key aspects of the immune system, blood circulation, inflammation, memory and mood. 

 

Omega 3 fatty acids are essential to the optimum performance of your brain. Lack of omega-3 fats in your diet can lead to depression, poor memory, low IQ, learning disabilities, dyslexia, ADD and many more mental disorders.

 

To ensure that your diet is rich in omega-3 fats, ensure that you eat plenty of oily fish like salmon, sardines, trout, tuna, herring, mackerel and anchovies.

Vitamins and minerals are essential for the growth and functioning of the brain. 

The ‘B’ complex vitamins are particularly important for the brain and play a vital role in producing energy. Vitamins A, C and E are powerful antioxidants and promote and preserve memory in the elderly. 

Minerals are also critical to mental functioning and performance. Magnesium and manganese are needed for brain energy. Sodium, potassium and calcium are important in the thinking process and they facilitate the transmission of messages.

Health Surprises in Your Pantry

Cutting your grocery bill is no reason to sacrifice flavor or nutrition.

 

More Links: Eat More Greens Fat-Fighting Foods Cancer-Fighting Foods

Stock your kitchen cabinets with low-cost health superstars — such as canned and jarred beans and veggies — so you always have a good-for-you meal at your fingertips.

Bonus: These foods don’t spoil as quickly as fresh.

Below, five cupboard staples we love — and simple steps to transform them into quick and delicious meals.
1. Chickpeas

In a recent study, adults who ate 3 cups a week cut both total and bad cholesterol by 7 points.

TRY: Crunchy chickpeas: Rinse and dry chickpeas, spray lightly with oil and spices; bake until golden brown.

 

2. Canned wild salmon

It contains heart healthy omega-3 fatty acids and fewer pollutants, like PCBs, than farmed.

TRY: Light salmon salad: Blend with olive oil, lemon juice, dill, and capers; use in sandwiches and salads.

 

3. Artichoke hearts

They have inulin, a prebiotic fiber that boosts gut health and may even help control appetite.

TRY: Mediterranean artichoke omelet: Sauté garlic, drained artichokes, and spinach for omelet filling; top with crumbled feta and oregano.

 

4. Diced fire-roasted tomatoes

Processed tomatoes are richer in the skin-protecting antioxidant lycopene than fresh.

TRY: Pasta with a kick: Sauté onion, red-pepper flakes, garlic, tomatoes, oregano, parsley, and basil. Toss with whole grain penne.
5. Beets

The antioxidant betanin may prevent cancer and heart disease.

TRY: Beet, walnut, and greens salad: Top baby arugula with beet slices; sprinkle with goat cheese, walnuts, and balsamic vinaigrette.

7 Ways to Boost Your Metabolism

Here are 7 ways to boost your metabolism, so you can burn fat fast:

• The first thing you need to do is add breakfast to your daily meal planner. Although many people don’t like eating breakfast, it gives your body the rev up it needs to launch your metabolism. A 250-calorie snack is all it takes to boost your metabolism in the morning.
• Another way to increase your metabolism is to add spices to your food. According to the U.S. Agricultural Research Service, Cinnamon is one spice that increases your metabolism twentyfold — and all you have to ingest is a mere 1/4 to 1 tsp per day!
• While you’re planning your meals, you may want to add kiwi fruit to your diet. Kiwis pack a lot of vitamin C, but if you add 500 mg of it to your day, you burn up to 39% more fat when you’re exercising. Don’t get too much C, though, because once you get to the 2,000 mg mark, you start experiencing adverse effects like bloating, gas, and diarrhea.
• Another metabolism boosting measure is to watch what you drink. Adding ice to a drink makes your body work harder because it has to heat it up in your stomach, which increases your metabolism. Also, ingesting a caffeine drink like coffee or tea can raise your heart rate and increase your metabolism.
• Where you’re eating can be just as important as what you’re eating. When you’re having breakfast in the morning, try positioning yourself near a window so that you can soak up some sun. The bright light boosts your metabolism and also helps you increase bone and muscle strength.
• Make sure you’re getting enough chromium in your diet to help your body burn more calories. Chromium, which is found in tomatoes and in a supplement form, also boosts the way you burn fat. According to MedlinePlus, meat, eggs, green pepper, apples, banana and spinch are also good sources of chromium. When you supplement 120 mcg of chromium daily, your body benefits by revving up its metabolism.
• If you really want to kick-start your metabolism, you may also try dividing your meals up into smaller portions that you eat more often throughout the day. Every time you eat, it helps your metabolism rise, so as strange as it may sound, eating frequently can help you lose weight or maintain a healthy weight.

Vlog: Q&A

How much is too much: Sodium

When we sweat, especially during exercise we not only lose water but also sodium. Replacing both is vital, but frequently people only replace water. A condition can developed called Hyponatremia. It’s caused by low blood sodium – it can have a serious consequences. Symptons include nausea, muscle cramps and confusion but it can be fatal.

Sodium and salt are NOT the same. Sodium is a mineral and constitutes 40% of salt (Sodium choride – choloride is 60% of salt) Sodium is added to foods for the purpose of perserving, processing and flavour.

Hidden Sources of Sodium:

Most Americans consume 4000-6000mg per day because of the hidden forms of salt found in foods.
- Canned or frozen soups
- Luncheon Meats
- Cheeses
- Salad dressing
- Frozen dinners
- Fast Foods
- Bread Products (chicken tenders, fish sticks etc)

How to cut back:
- Eat more fresh fruits and vegatables and unprocessed meats
- Less salted snacks (chips, pretzels and crackers)
- Try using spices or Lemon juice as seasonings instead of salt
- If you use canned foods high in sodium, rinse in a colander under running water for 30 seconds
 - Always choose Low-Sodium Products when possible

**NOTE: The average person should be consuming between 1400 to 2400 mg of sodium per day.