As a Black Dietitian of African Heritage- Nigerian to be specific, I am no stranger to the prevalence of diabetes and associated diseases like hypertension and dyslipidemia in my community. It is of my experience that most people want to make healthier choices but may not always have the knowledge or the means to do so.

Food is medicine and plays such a crucial role in our overall health. It can either promote disease or promote well being, depending on the choices we make. It all starts with what you  put on your plate, and subsequently your body.

Here are some life- enhancing, immune boosting, waist sliming, and disease curbing recipes that you can incorporate in your routine this year:

BLOOD SUGAR STABILIZING SMOOTHIE

INGREDIENTS

1 cup Almond milk (unsweetened) 

2 cups Spinach, raw

¼ cup Strawberries (frozen)

1/2 Green Apple, cored and chopped

1 tablespoons Ginger Root, Raw

DIRECTIONS

Combine ingredients in a blender. Makes one serving.

cholesterol lowering Oatmeal

Serves 2

 INGREDIENTS

1 cup almond milk

1 cup water

1/2 teaspoon cinnamon

1 teaspoon vanilla extract

1 cup whole rolled gluten-free oats

1/2 cup fruit of your choice to top (apples/pears/berries/etc.)

 DIRECTIONS

Pour almond milk, water, and vanilla extract into saucepan over high heat until boiling. Pour in oats, continue to stir. When the ingredients return to a boil, reduce to simmer. Continue to simmer and stir for about 12-15 minutes until oats are of a creamy texture.

 ANTI-INFLAMMATORY SALAD

Serves 1

INGREDIENTS

4 ounces Salmon, wild caught

1/4  Avocado

1/2 teaspoons Olive Oil, Extra Virgin

1 1/2 teaspoons Vinegar, White, Distilled

1 teaspoons Cilantro Leaf, Dried

2 Lettuce leaves

1/2 cups Tomato, Cherry,

1 ounce Mushroom, Raw

A pinch of Pink Himalayan sea salt

1/4 teaspoon black pepper

 INSTRUCTIONS

1. Preheat the oven broiler. Line a baking sheet with aluminum foil. Place the salmon on the foil. Season with salt and pepper. Broil 15 minutes, until fish is easily flaked with a fork.

 2. Sauté the mushrooms until tender. Place the tomatoes in a bowl, and drizzle with 1 tablespoon olive oil. Season with salt and pepper.

 3. In a large bowl, toss together the salmon, mushrooms, tomatoes, lettuce, avocado, cilantro. Drizzle with remaining olive oil and the vinegar.

 For more nutrition resources and scrumptious recipes, here are some of my free resources you can check out https://platefulofyum.com/free-tools/

 

It’s no secret that keeping a proper weight—and losing excess pounds—is excellent for you. But now a growing body system of proof indicates that you don’t have to reach your goal body weight to experience wellness advantages.

If you’re obese, even moderate weight-loss can lower your risk of conditions which range from diabetes to high blood pressure (or high pressure). (And that’s just the tip of the iceberg!)

A study released in the publication Cell Metabolic rate, for example, found that losing just Five % of your bodyweight (if you’re obese) increases your body’s reaction to blood like Weight Loss Detroit insulin (meaning your is in a better position to use the calories you take in). What’s even more interesting is that the study’s writers also revealed that moderate weight-loss enhances high blood pressure and pulse rate, and decreases the stages of harmful body fat running through your blood vessels.

The key, of course, is keeping that weight-loss. And with a few little modifications and improvements, losing—and maintaining—5 % (or more!) of your body weight is totally possible. Here are 10 strategies to help you thin down:

Fill Up Your Dish With Fresh Vegetables And Fruit -- Fiber-rich foods like fresh vegetables and fruit help keep your hunger in examining, so you eat fewer meals. Snack on an apple before supper, for example, and you’ll be less likely to binge. Green, green produce features a similarly powerful impact. Select low-calorie gemstones like clothes, oatmeal, lettuce and green spinach, and Nutritionist Detroit you may end up burning them off with the energy it takes to process them.

Start Your Day with Whole Feed And Proteins --Eating whole feed, particularly when along with proteins, is another way to increase your fibers intake and fight off desires. A few examples: Metal cut oatmeal lead with ground flax seed, whole fibers toasted bread smeared with peanut or almond butter, or Ancient natural spread with whole fibers granola.

Change To Smaller Containers And Dishes --The dimension meals appearance and sections have continuously increased over the past 30 years. Even a little milkshake or smoothie at most junk meals dining places is bigger than the original-sized tremble sold in the 50s? Your best bet: Exchange out your supper dish with a healthy salad dish and use kid-sized containers for novelties.

Don’t Disregard Your Drinks --Look at a teacup and then look at a coffee cup. Chances are, there’s a big distinction. To control your consumption of drinks beyond standard water, turn to a short, thin 8-ounce glass instead of the standard 16-ounce glass. It’s that easy to cut those calories by 50 %.

Consume More Standard Water --The body system can simply error starvation by starvation. So here’s an excellent principle to follow: Consume 4 (or more) 16-ounce containers every day. (Check out these tips on drinking more standard water and simple ideas for creating flavour-infused standard water.)

Control Your Environment --Studies show people eat more when meals are readily accessible. Rather than consuming social gathering scraps, send your friends and family home with doggy bags. And if you have remaining dessert from a birthday celebration, inflatable doughnuts from your teen’s Saturday night sleepover or pizzas from an unplanned block celebration, take them to perform the next day and put them offered. The takers will appreciate your action, and you’ll avoid a dietary landmine.Compare --Measure the sizes of your containers, dishes and cups and fill them with the amount of food/drink you should be consuming. So if your cereals dish keeps two cups and a providing is one cup, you’ll know to fill 50 % of the dish before eating!

A good nutrition is essential for one to maintain a healthy life. If you have malnutrition then it will increase the chance of heart disease, diabetes, cancer and stroke in your body. So it is absolutely necessary to focus on our diet to maintain our health.

In some cases when one is unable to take care of their self or don’t know what to have for good nutrition they hire dietitian to maintain their health. It is a good way to remain healthy rather than eating unhealthy food. And a registered dietitian is a good option then other kind of nutritionist and to find then just type registered dietitian Los Angeles if you life in Los Angeles city.

Here is some benefit of good nutrition: 

Improved our well being:  If you want to be active in your mental and physical health then good nutrition is necessary as a poor diet lead to malnutrition. According to medical health foundation two-third those people who eats fresh fruits and vegetable in a daily basis faces no mental problem compared to those who less healthy and unhealthy foods.

Our feeling of well being can be maintained by having right amount of essential fat, complex carbohydrates, vitamins and minerals every day.

 Being unhealthy is costly: When you are unhealthy you have to spend your hard earn money which is saved for a certain purpose to treat your illness. According to U.S department of Agriculture only in America every year $71 billion money is spend as medical cost and the number is underestimated as only account for diet related disease. So just by staying healthy not only it will save your money but lives too.

 Manage your weight: If you eat a nutritious diet daily which includes fruits, vegetables, whole grains, dairy and protein in an essential amount then not only you will remain healthy but it will also maintain your weight. You don’t have to forsake your favourite food and remain hungry to maintain your weight. Just by adding some fresh food and vegetable in your meal and doing a daily exercise is enough to maintain your weight, blood pressure and cholesterol.

 Help you to maintain your immune system: Our immune system protects us from various diseases and illness but by having poor nutrition it can weaken a lot and become unable to give full protection. In order to maintain our immune system it is necessary to eat proper vitamins and minerals daily. So if we eat a nutritious diet which includes fruits, vegetables and other foods which are very low in fat we will be able to maintain a healthy immune system.

 

Our health is depending on what we eat can move towards good or bad. If you do not want to suffer from malnutrition and various diseases then maintaining a good diet is necessary. The benefits of having good nutrition help you not only to maintain your weight but also in various factors such as lower the possibility to diseases like heart diseases, cancer, stroke etc.

It also helps you to lower your high blood pressure, high cholesterol. Having good nutrition also effect well being and increase your ability to fight the illness and your energy level.

A having a good nutrition is when your body get all the necessary vitamins, nutrients and minerals to function properly. So you need to be careful when you decide your diet plan so that it is full of healthy staff with low calories. Here are some tips for your diet to become healthy.

Fruits: Fruits have natural fibres so if to get its benefits you need to eat lot of whole fruit rather than drink it as juice.

 Vegetables: By eating lot of different coloured and variety of vegetable you can maintain your good health as vegetables have lot of mineral and vitamins in them.

Whole grain: Most of us know that cereals, breads, crackers, and pastas are mainly made of whole grains and eating then in a controlled manner will help you to remain healthy.

Milk with low or no fat: Milk contains vitamin D and calcium which helps our bone to stay strong and when the amount of fat is low it will not affect the health of your heart.  

Lean meat: Meats are a good source of protein which helps in development and since lean meat have a little amount of fat and calorie so it is very good for our health.

Other sources: Fish, meats and bean are source of protein which helps in our health. But if you are suffering from malnutrition then various nutrition foods sell by nutrition staffing company to regain your health.

If you are having hard time in eating because of your lose in interest of the food you are having then some changes might help you to regain it. If the food you are eating does not taste good then you can try to change its recipe or other staff in your food and if you lose it because of any disease then consult your doctor about it.

If the cause of losing interest is you need to eat alone then try to dining with your family and friends.