January is the month many of us associate with detoxing and resetting, but here we are at the start of 2023, a new year filled with revitalizing goals. So why not start with what you plan to do and take the Veganuary challenge? This plant-based diet may seem daunting, but if you look beyond lentils and quinoa, there are so many exciting alternatives that can tantalize your taste buds! From spaghetti with eggplant meatballs to skillet with chestnuts and potatoes, here are 7 foods that prove that vegetarian cooking can be absolutely delicious.
The concept of vegan.
Give up animal products for a whole month? Yes, it’s the Veganuary. This annual global challenge, invented by the British charity The Vegetarian Society, encourages individuals and organizations to try vegetarianism from January 1 until the end of the month. This rapidly evolving phenomenon has been embraced by millions of people, who no longer believe that consuming animal products is necessary to lead a healthy and nutritious life. By participating in this initiative, you will be part of a revolutionary movement that aspires to a better future for animals and the planet. And with so many tasty plant-based recipes, joining the vegetarian revolution has never been easier!
Simple components can be delicious dishes.
Chickpeas are a truly remarkable food. Not only is their nutty flavor pleasant and versatile, but these little beans are very nutritious and packed with dietary fiber, protein, and minerals. A 100g serving of cooked chickpeas contains around 19g of protein, 7.5g of fiber or around 30% of the recommended daily intake.
Chickpeas can easily become a mainstay of vegetarian or vegan diets due to their impressive nutritional profile. Cooking with chickpeas is also incredibly easy, as they only need to be soaked overnight before boiling and they can be kept in the fridge for up to 4 days after cooking. Finally, you can find chickpeas in many processed forms, such as hummus, falafel, flour, or spread, so you’ll never tire of adding them to your meals! With all these enticing benefits, it’s no wonder chickpeas have long been a favorite of health-conscious consumers!
The seaweed :
Seaweed is a unique and exciting form of nutrition, containing extraordinary levels of micronutrients and macronutrients compared to other sources. Rich in vitamins such as A, B12, E, K2 and omega 3 fatty acids, among others, seaweed is highly appreciated by nutritionists for its balanced nutritional profile. It is an excellent source of protein made up of essential amino acids found in animal products. The high levels of antioxidants in seaweed may help protect the body against oxidative damage related to various chronic health conditions. The considerable properties of seaweed make it a perfect food not only for vegans or vegetarians, but also for anyone looking to improve their nutritional intake.
Seaweed is often found in sushi, but it can also be used to make delicious vegetarian dishes like miso soup, seaweed salad, and seaweed wraps. Making savory stir-fries with green onions, mushrooms, tofu, and sesame oil is also a great way to enjoy the fresh taste of seaweed. As a bonus, most of these vegetarian recipes only take a few minutes to prepare!
Eggplants are a truly unique and versatile vegetable to have in your kitchen. Not only are they packed with vitamins (C and K), minerals (potassium and manganese), and phytonutrients like anthocyanins, but they also have a remarkable variety of textures and flavors.
The peculiarity of eggplants is that when they are cooked, their flavor softens and turns into something special, which allows them to complement almost any recipe in various cuisines. They can be served grilled, steamed, marinated or fried to create a multitude of vegetarian dishes. Eggplant Parmigiana or Quinoa Stuffed Eggplant are just two delicious examples! When cooked correctly in a few simple steps, you can enjoy the depth and richness of this amazing vegetable in whatever dish you decide to make.
Chia, flax, and sesame seeds are a great way to add plant-based protein and essential fatty acids to your diet. In fact, chia seeds contain omega-3 fatty acids, calcium, iron and dietary fiber, while flax seeds are rich in omega-3 fatty acids, antioxidants and contribute to good digestion. Sesame seeds are also rich in calcium, iron, and contain magnesium and zinc.
All of these nutritious seeds can easily be added to vegetarian dishes for an extra nutritional boost. Try adding flaxseeds to pancakes or smoothies for a nutritious breakfast, mix sesame and chia seeds into hummus or salad dressings, or sprinkle them on tofu stir-fries! Plus, these chia, flax and sesame filled vegetarian dishes will make your meals look more elegant and appetizing!
Chestnuts are a unique food that contain a large amount of vitamins and minerals, but very little fat. They also contain a lot of dietary fiber, which is beneficial for digestive health and maintaining a correct weight. Chestnuts have a mild flavor that helps enhance many vegetarian dishes.
A popular Italian dish, zuppa di castagne, consisting of chestnuts simmered in a vegetable broth with herbs and garlic, is delicious and nutritious. Another great way to incorporate chestnuts into a vegetarian meal is to bake them with vegetables like potatoes or squash!
You can also add them to stews or make a dip by combining the chestnuts with onion, garlic, lemon juice, parsley, thyme and olive oil. Whichever way you choose to cook chestnuts in your favorite vegetarian dishes, they are sure to be delicious!
Portobello mushrooms, also known as button mushrooms, are a variety of the large white fungus called agaricus bisporus. In addition to their particular flavor, they are highly valued for their nutritional value.
These mushrooms are an excellent source of vitamins and minerals, as well as essential amino acids that provide important health benefits, including improved immune function, cognitive performance, and metabolism, among others. Their meaty texture also makes them an excellent choice for vegetarian dishes, as they can replace meat dishes like tacos, burgers, and stews.
Portobello mushrooms can even be served plain, grilled and garnished with fresh herbs, onions, garlic, and spices, or used in stir-fries alongside other vegetables like zucchini and bell peppers. Therefore, they can be included in salads with beans, corn, cucumber, avocado, and other plant-based ingredients for an appetizing vegetarian meal.
The nuts :
Walnuts are the perfect complement to any vegetarian dish and provide a greater depth of flavor. For example, cashews, Brazil nuts, walnuts, and many other varieties have unique characteristics that make them especially valuable in cooking.
Cashews are sweet and creamy, helping to add creaminess to dishes like vegan macaroni or roasted cashew cheese spread. While nuts are full of healthy fats and can be ground up and used as a tofu wrap or added to salads or pastas.
As for Brazil nuts, they have a strong nutty flavor that adds complexity, while also being high in selenium, which can aid nutrient absorption in vegetarians who are deficient in this mineral due to a lack of shellfish in your diet.
There really is something wonderful about the uniqueness of walnuts that makes them the perfect addition to any vegetarian dish and a great way to ensure nutrient density without sacrificing flavor!
How much oily fish should you eat to improve your kidney health?
Are you aware of the potential dangers to your kidneys if you don’t get enough oily fish in your diet? Most people are unaware of how vital maintaining a balance of healthy fats from different sources is to overall good health. Eating fatty fish too often may protect you from chronic kidney disease, according to an Australian study. In this article, we’ll explore everything about eating fatty fish and its effects on kidney health, including the benefits that can be gained from eating them, the types of fish that are better for you than others, as well as how much to consume per day!
This Australian study highlights the importance of eating fatty fish to maintain better kidney health.
A recent Australian study published in the British Medical Journal (BMJ) found that increasing consumption of omega-3 polyunsaturated fatty acids, found in oily fish and other shellfish, can reduce the risk of chronic kidney disease (CKD) and slow the onset of kidney damage. function. Through a pooled analysis of 19 different cohorts, the researchers were able to reach this conclusion by looking at data from participants around the world.
The research team collected data from 19 different cohorts with a total of more than 400,000 participants to assess how omega-3 polyunsaturated fatty acids (PUFAs) influence the development of chronic kidney disease. Their findings suggest that PUFA consumption is linked to a lower risk of kidney disease.
Lead author of this study, Dr. kwok leung ong, notes that “despite evidence of a protective effect of omega-3 polyunsaturated fatty acids against cardiovascular disease, little research has been done on their role on outcomes kidneys”. He believes this is an important step forward in understanding the role of our diet in the development and prevention of chronic kidney disease.
On average, if you eat two servings of oily fish a week, you are less likely to suffer from chronic kidney disease.
A study conducted jointly by the George Institute for Global Health and the University of New South Wales found that regularly eating at least two servings of fatty fish such as mackerel, sardines or tuna per week can greatly reduce the risk of develop kidney disease.
In this particular cohort study, participants were asked to complete meal frequency questionnaires, in which they were asked to report the types and amounts of food they regularly consumed. The data was then used to estimate an individual’s daily PUFA intake, allowing correlations between PUFA intake and CKD incidence rates to be inferred.
The results showed that people who ate two or more servings a week had a 15% lower risk than those who ate virtually nothing in seven days. In addition, higher levels of omega-3 polyunsaturated fatty acids from fish were also associated with a 20% lower risk of developing chronic kidney disease compared with low intakes from plant sources.
These findings could have huge implications for public health. Since this is the first time we’ve seen evidence showing the potential protective effects of PUFAs in preventing chronic diseases such as kidney disease, which can be difficult to treat once they get past the initial stages.
At this time, it is not clear exactly why these saturated fatty acids may provide such protection, but scientists are eager to continue exploring this topic in the hope that it may open up even more possibilities in terms of dietary interventions to promote a healthy diet. better long-term health. results.
Here are fatty fish with a high concentration of PUFA.
The salmon :
This fatty fish contains a high concentration of polyunsaturated fatty acids (PUFAs) and is an excellent source of omega-3 fatty acids, including eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). It is also rich in vitamins B12 and D, as well as potassium, selenium, and other beneficial minerals. Salmon has been linked to many health benefits, such as:
- Reduced inflammation.
- Improved heart health.
- Helps in weight loss efforts.
- Improves mood and brain function.
- The promotion of eye health, etc.
Mackerel is another oily fish that contains a high concentration of PUFAs with a notable omega-3 content. It is also an excellent source of protein and contains many vitamins and minerals such as vitamin D and magnesium. Research suggests that eating mackerel may contribute to:
- Reduce markers of inflammation in the body.
- Decrease the risk of stroke by reducing the level of bad cholesterol in the blood.
- Promotes healthy skin with its omega-3 content.
- Protects against cardiovascular diseases thanks to its anti-inflammatory properties.
A high consumption of mackerel can also have anti-cancer effects thanks to its antioxidant content.
The tuna :
Tuna is a fatty fish that is very rich in omega-3 fatty acids. Contains EPA and DHA which have been linked to numerous health benefits, including:
- Reducing inflammation levels in the body.
- Maintain a healthy heart rate and blood pressure.
- Improved brain functions.
- Protection against age-related dementia and memory impairment.
- The fight against cancer cells.
- Reduction of joint pain.
- Immunity strengthening
- Helps with weight loss management.
- Prevention of depression and anxiety disorders.
- Keep skin and hair healthy.
- Providing essential nutrients for eye health and vision care.
In addition to its PUFA content, tuna provides important vitamins and minerals, such as zinc, which are essential for the proper functioning of cells.
Sardines are small, fatty fish that contain high amounts of polyunsaturated fatty acids (PUFAs), primarily EPA and DHA, which can help reduce inflammation in your body while supporting overall health. They are also an excellent source of omega 3 fatty acids, which have been linked to numerous health benefits, including:
- It improves heart function by lowering bad cholesterol levels and increasing good cholesterol levels.
- Reducing the risk of certain types of cancer thanks to its anti-inflammatory properties.
- Increased mental clarity and focus through its ability to improve brain function and productivity.
- Improving joint mobility thanks to its anti-inflammatory action on joints and muscles.
- Improves skin hydration by providing essential moisture needed to maintain the skin barrier.
- Protection against age-related dementia through its cognitive enhancement capabilities.
- Weight loss thanks to its satiating effects.
- Prevention against eye conditions such as macular degeneration thanks to its protective qualities on retinal cells.
- Improving the functioning of the immune system thanks to its antimicrobial activity.
- Optimization of reproductive efficiency through the regulation of hormonal balance.
- Improved bone mineral density as a result of better calcium absorption.
- Support for detoxification through its effective removal of heavy metals from the body.
10 foods that you should prohibit your cat for its well-being
When it comes to caring for cats, you need to make sure they have a nutritious and balanced diet. However, some foods can do more harm than good if they are part of your regular meals or treats. Knowing what foods not to feed cats is important to keep your pet safe and healthy. Here are the 10 foods you should never give your cat!
Theobromine is the toxic compound found in chocolate that cats are sensitive to. Depending on the type of chocolate and the amount eaten, your cat could experience vomiting or diarrhea, an abnormal heartbeat, seizures, or even death if he consumes enough. Keep all the chocolate out of your reach!
Grapes and raisins:
While grapes and raisins are healthy treats for humans, they are very dangerous for cats, as they can cause severe kidney failure in some cases. Symptoms can include excessive consumption of water and urine, followed by abdominal pain, loss of appetite, dehydration, and ultimately death within days or weeks of eating these treats.
Raw Fish :
Raw fish can contain parasites like tapeworms that not only harm your cat, but can also be passed to humans through contact with the cat’s skin or feces. Additionally, raw fish contains an enzyme called thiaminase that breaks down thiamine (B1), essential for cats’ health, making eating raw fish nutritionally hazardous as well!
Onions and Garlic:
Onions and garlic belong to the Allium family and contain high levels of sulfur-based compounds, called thiosulfates, which can cause gastrointestinal irritation in cats when eaten in large amounts. Regular consumption of these foods can even lead to anemia due to the damage caused by a lack of red blood cells over time in your cat’s body!
Dairy products :
Many cats experience adverse reactions when consuming dairy products, such as lactose intolerance, which leads to digestive problems such as diarrhea or vomiting, due to their inability to break down the lactose present in the milk after feeding.
Caffeine is very toxic to cats, as it acts as a stimulant on their nervous system, causing restlessness followed by a rapid heartbeat and breathing difficulties in some cases, if enough is consumed! It also causes acidic urine, which can lead to bladder stones if consumed regularly over a long period of time. So it’s best not to leave coffee beans within the reach of your furry friends.
Raw eggs and meat:
Although some pet owners may feed their cat raw eggs or raw meat from time to time, these foods should generally be avoided as they may contain salmonella or other bacteria that could make your cat sick over time if eaten regularly enough. It’s also worth noting that raw eggs can interfere with the absorption of essential vitamins in a cat’s diet, which could ultimately lead to long-term nutritional deficiencies if eaten too frequently.
Although raw potatoes may not seem like an unlikely cat snack, they are actually very dangerous. Cats, just like humans, can get sick from eating raw potatoes due to the calcium oxalate they contain. This substance can build up and cause kidney stones, leading to severe pain and uncomfortable visits to the vet. In short, it’s best for cats to avoid any raw potato products to keep them as safe as possible.
Feeding tuna to your cats can spice up their diet and give them a lot of pleasure, but as owners it’s important to be aware of the potential dangers. Canned tuna contains too much fat and salt and not enough taurine, which can lead to vitamin E deficiency if eaten too often. Digestive problems can also arise, and cats are particularly susceptible to food addiction: when they eat a certain food, it can be difficult for them to change their diet. This is why canned tuna should always be considered a treat rather than a staple in your cat’s diet.
Deli meats consist of a variety of high-fat proteins that can cause gastrointestinal upset and weight gain in cats that eat them regularly. When you decide to give your cat a special food, make sure it is a safe food that will not harm her or disrupt her diet.
10 valuable tips from a naturopath for the good of your thyroid
The thyroid gland is one of the most important, but also the most misunderstood, organs in our body. It helps regulate hormone production and metabolism, making it vital for optimal health! Unfortunately, with the increase in environmental toxins and stressors that we all face on a daily basis, many people suffer from hypothyroidism or hypothyroidism.
If you are looking to support your thyroid health naturally, either as prevention or as part of a healing process, then this article is for you! We are going to cover 10 practical naturopathic tips to incorporate into your mealtime diet that can help your thyroid function better and contribute to better overall health. He went !
Prioritize clean proteins.
Incorporate clean proteins, such as wild-caught fish and pasture-raised eggs, into your diet. Try to eat these foods at least several times a week. These types of proteins are packed with nutrients that help regulate thyroid hormones, while also providing essential fatty acids that support overall health.
Stock up on green leafy vegetables.
Be sure to include plenty of leafy greens like kale, spinach, Swiss chard, and broccoli in your meals. These vegetables are high in iodine, which helps the thyroid to produce hormones more efficiently. They are also loaded with vitamins and minerals that contribute to better overall health.
Do not miss the products rich in probiotics.
Increase your intake of probiotic-rich foods, such as yogurt, kefir, sauerkraut, kimchi, or miso, all of which contain beneficial bacteria that promote healthy digestion and efficient absorption of nutrients from food. Probiotics have been found to have positive effects on the functioning of the thyroid gland, as well as the rest of the body’s endocrine system.
Eliminate processed foods from your table.
Cut down on processed foods that contain refined sugars as much as possible and replace them with healthier options, including fresh fruits and vegetables, legumes, and nuts/seeds. Refined sugars can cause insulin levels to rise, which can affect how your thyroid gland works and lead to hormonal imbalance over time.
Boost your body’s natural response with omega-3s.
Incorporate omega-3-rich foods into your diet, such as wild salmon, mackerel, sardines, and anchovies, all of which are excellent sources of healthy fats that help support the body’s natural inflammatory response and reduce inflammation throughout the body (including in the thyroid). ).
Leave room for crucifers.
Eat plenty of cruciferous vegetables such as cauliflower, Brussels sprouts, and cabbage – these vegetables aid in good detoxification to remove excess hormones from our bodies more efficiently without overtaxing the liver or kidneys; This is especially important for people with an underactive thyroid who may have a buildup of hormones in their system due to poor removal process from other organs/glands affected by this disorder!
Choose organic ingredients whenever possible.
It is essential to consume organic products (whether plant or animal based) to maintain optimal health. Since toxins found in non-organic crops can interfere with our body’s natural hormonal balance when ingested long term due to their buildup in our system. They can also decrease the absorption of nutrients from food sources!
Consider iodine supplementation.
Consider supplementing your diet with iodine if recommended by your naturopath. Iodine contributes to the healthy production and metabolism of the hormones thyroxine (T4) and triiodothyronine (T3), both necessary for normal function and communication between cells! It is important not to self-medicate; Always talk to a professional first for best results and for your safety!
Consider adaptogenic herbs.
Be sure to incorporate adaptogenic herbs regularly throughout the day. These herbs help nourish and restore balance between our endocrine system and adrenal glands, while supporting overall well-being during times of stress or fatigue. For example, Rhodiola Rosea root extract or Ashwagandha root powder, but make sure they are only quality products!
Finally, don’t forget the selenium.
It plays an important role in regulating thyroid hormone production, so be sure to include Brazil nuts or shellfish on a regular basis if you want maximum benefits. Selenium also helps protect against oxidative damage caused by free radicals, which has been linked to certain autoimmune disorders that also affect thyroid function. So treat yourself and take advantage of its many advantages!
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