The Health Benefits of Dehydrated Food

Dehydrating food is something humans have done for a very long time. In modern times, we might not consider its usefulness or potential health benefits since dehydrated food is usually seen as food for camping or hiking. Adding dehydrated food to your diet is both easy and beneficial to health.

Why Choose Dehydrated Foods?

There are numerous reasons to begin adding at least a few servings of dehydrated food to your diet. Some of the top reasons include:

Wide variety of options:

Fruits, vegetables, herbs, and meats can be dehydrated. That means you can probably find at least a few favorites to eat.

Great For Storage And Portability

Dehydrated foods weigh much less and can also be stored for a significant amount of time. You will have access to nutritious, whole foods whenever you want without worry they’ll go bad.

Dehydrated Foods Are Versatile

Another thing people love about dehydrated foods is how many ways they can be used. They can be eaten alone. They can also be put into soups, stews, smoothies, baked goods, or trail mixes.

Saves Time, Money, And Food

Dehydrated foods don’t go bad as quickly. That means less wasted food. It also means saving money on replacing food. Dehydrated foods also cut cooking time significantly.

Health Benefits Of Dehydrated Foods

Dehydrated foods are healthy. They resist contamination and food-borne illness. They retain all of their vitamins and nutrients. They don’t contain the chemicals and preservatives that are often found in modern diets.

It has been recommended to eat dried fruits daily to give yourself a natural dietary source of vitamins, minerals, antioxidants, and phytochemicals. Unlike some synthetic vitamins or supplements, you know exactly what’s in your dried fruits. They will digest well in your body and there are no side effects.

While there are no downsides to adding dried foods to your diet, there are a couple of things to be aware of. Since dried foods weigh less, they have more calories by weight. This may lead to eating more calories than you intended. Another thing is that store-bought dried foods may have added sugar or sodium.

This article was originally published on ZeeshanHoodbhoy.com

Elderly Nutrition: Important Foods for Seniors

Seniors face a unique set of issues related to diet and metabolism. The World Health Organization reports that a majority of diseases can be blamed on a poor diet lacking sufficient nutrients. That’s why it is so important that seniors, in particular, focus on getting the healthy nutrition they need to live a satisfying and healthy life.

Dietary Guidelines

Broadly speaking, a healthy diet for seniors includes carbohydrate-rich foods, lean protein, and five servings of vegetables and fruits.

Below are recommended foods for seniors to add to their diet.

Lean Protein Choices

Older people don’t absorb protein as easily as they once did when they were younger. AARP recommends five to six ounces of protein each day. Fish is touted as an excellent source of protein since it also provides healthy omega-3 fats and B12. Salmon, tuna, cod, and trout are excellent options.

Poultry, nuts, lean meat, beans, cottage cheese, peas, poultry, and soy products round out a healthy diet for seniors with adequate protein required to maintain muscle mass.

Recommended Vegetables

When selecting vegetables, choosing a variety of colors is advisable. Some highly recommended options are listed below.

  • Dark Leafy Greens
  • Broccoli
  • Carrots
  • Kale
  • Spinach
  • Brussels Sprouts
  • Swiss Chard
  • Asparagus
  • Collard Greens
  • Ginger

Recommended Fruits

Fruits are an important source of vitamins and minerals. The fiber they provide is also key for maintaining a healthy body. As if that is not enough reason to eat fruit daily, they are also rich in antioxidants.

Below is a list of fruits that seniors should consider incorporating into their diet.

  • Berries
  • Pears
  • Apples
  • Kiwi
  • Oranges
  • Avocado
  • Bananas
  • Grapes
  • Lemons
  • Grapefruit
  • Limes
  • Pineapple

Few scientists, physicians, or dieticians question the link between diet and health. Many chronic ailments are considered to be lifestyle diseases. That’s why it is critical that seniors focus on a healthy diet.

First Round of COVID Vaccinations is a Huge Success

The Pfizer and Moderna Covid-19 vaccines received Emergency Use Authorization a little more than a month ago. In that time, over 22 million Americans have received the vaccine, and the public is now starting to receive data about the results of the vaccination effort so far. There’s a lot of data to unpack, but it’s easy to see the bottom line: this looks good!

Adverse Reactions vs. Allergic Reaction

Many people who receive the vaccine report side effects. The most common are pain at the injection site, headaches, fatigue, and in some cases chills and fever. These are all what doctors call “adverse reactions.” They’re perfectly normal, may last a couple days, and usually present no serious health risk. Adverse reactions are different from true allergic reactions. According to the CDC, allergic reactions may include symptoms hives, swelling, and respiratory distress. These are not standard side effects, and anyone experiencing such symptoms should seek treatment. All people who showed allergic reactions so far have been treated successfully, and there haven’t been any other serious problems.

What About Anaphlyaxis?

There have been reports of some vaccine recipients experiencing anaphylactic reactions. This is a potentially serious condition that requires immediate treatment. However, according to STAT, such reactions are extremely rare. For every 1 million recipients of the Moderna vaccine, only 6.2 people experienced anaphylaxis. The numbers were even better for the Pfizer vaccine, with 2.1 incidents per 1 million recipients. The likelihood of experiencing this problem is much smaller than the chances of contracting a serious case of Covid-19.

Have Any Vaccine Recipients Died?

Data so far indicates no risk of major health problems or death from either the Moderna or Pfizer vaccine. Certainly, there have been people who received the vaccine and then passed away some time later. However, the incidence rates of death or other issues among recipients is no higher than in the general population. There is thus no reason to be concerned that such incidents are connected to the Covid-19 vaccine.

Should I Be Concerned?

While it’s very difficult to prove a new vaccine is 100% safe, the data so far is just about as good as it could possibly be. All indications are that the vaccine is safe, most side effects are predictable and minor, and any serious allergic effects are easily treatable.

Originally published to drzeeshanhoodbhoy.com.

Is The Zero Carb-diet Right For You?

Most people have been keen on what they take into their bodies lately. A zero-carb diet has become an adaptation for many. They believe that the diet is a magical way of shedding off weight, taming abnormal desire for certain foods, and keeping a healthy body.

A zero-carb diet is not as friendly as other diets that allow you to have scarce starch portions. This diet prohibits any intake of carbohydrates. However, the essence of carbs in the body can’t be ignored since they play a significant role in keeping people’s bodies energetic and ensuring their brains are okay.

Before embracing a zero-carb diet, nutritionists advise people to be gradual on it. Cutting carbohydrates at once could lead to issues like adverse mood swings and low energy levels. Also, they are advised on the essence of understanding their bodies, especially those with conditions.

Despite the many arguments surrounding the zero-carb diet, health specialists have confirmed that it is healthful to stick to the diet. Weight loss is the most significant benefit of this diet. Low carbs are good at getting rid of excess water and reducing the sugar in the body. This action translates to weight loss without extreme feelings of hunger.

Many lifestyle diseases are associated with excess weight. Among them are cardiovascular problems, which may lead to the inability to get involved in many activities. Another common condition attracted by too much weight is diabetes. After digestion, carbohydrates become glucose, which means that too much glucose will increase insulin, which is simply diabetes. Therefore, a zero carb-diet significantly curbs these diseases, thus keeping you healthy.

Generally, experts say that Zero-carb diets are okay for people, especially those with obesity. However, they argue that women that are in the child-bearing stage should go slow on it. The reason for the argument is that a Zero-carb diet might interfere with their reproductive hormones. This interference may lead to a delay in their giving birth or even cause them to be barren.

A zero-carb diet has worked for many people with a few registering manageable side effects. They affirm that the effects are nothing compared to the benefits that come with the diet. Anyone who wants to embark on the diet must avoid baked foods, junks, sugary cereals, grains, and starchy vegetables. However, it’s wise for them to visit a health and nutrition expert for further guidance.

The Health Benefits of Tapioka

If you are looking for gluten-free starch, you should opt for tapioca. Numerous health benefits come about when you consume tapioca. The only issue is that tapioca’s nutrients may be lost during the manufacturing process. Nevertheless, numerous brands will advertise the health benefits of tapioca. Some of the health benefits that are associated with tapioca include:

1. Tapioca Is Good for Individuals with Restrictive Diets

Tapioca is grain-free and gluten-free. For the individuals who have issues with gluten sensitivity, they can use the tapioca flour when they are making bread. The flour is also suitable for vegans. It is also used by individuals who are following the paleo diet.

2. Promotes Gut Health

Tapioca usually acts as a source of resistant starch. The resistant starch will pass through the small intestine, and it will not be digested. Instead, it will ferment in the large intestine and act as a food source for the healthy gut bacteria.

Some researchers have managed to look into different types of resistant starch over the years. There are currently speculations that resistant starch may come in handy while preventing colon cancer, among other diseases.

3. Tapioca Helps to Lower Blood Sugar

Resistant starch usually has an impact on blood sugar levels. Some studies have showcased that the resistant starch comes in handy by lowering the blood glucose levels in instances whereby the standard starch was replaced with the tapioca based food.

Researchers are also looking into how resistant starch plays a role in managing obesity and diabetes. The research is not yet conclusive, which means we are yet to understand the relationship between diabetes and resistant starch.

4. Helps to Prevent Iron-Deficiency Anemia

In some nations, iron deficiency anemia is somewhat prevalent. Some of the issues related to iron deficiency anemia include infant mortality, congenital disabilities, low immunity, and impaired cognitive function. A single serving of tapioca will provide a significant amount of iron.

5. Helps to Promote Breast Milk Production

Starchy foods usually boost milk production when a nursing mom is breastfeeding. Tapioca is a good source of energy and starch. Some journals have been published over the years, and they have showcased that cassava helps increase the breastmilk supply. If you are currently breastfeeding, feel free to consume tapioca and witness its health benefits firsthand.

Proper Protein Intake on a Plant-Based Diet

When someone begins a plant-based diet, the first question they have is how to get enough protein. The answer is there is plenty of protein in a well-rounded plant-based diet. All plant foods are a complete protein, which means they have all essential amino acids.

The Proper Amount of Protein

We’ve been told that we need huge amounts of protein to be big and strong, and that isn’t true. All anyone has to do is look up plant-based athletes and bodybuilders to see that.

There are formulas that show us how much protein we need. The recommended daily amount (RDA) is 0.8 grams of protein per kilogram of body weight or 0.36 grams of protein per pound of body weight.

This comes out to 65 grams of protein for an average 180-pound man, and for a 140-pound woman, 50 grams of protein per day. It is easy to get this much protein eating a plant-based diet.

Active people might need more than the RDA amounts. If a person lifts weights or does any type of serious exercise routine, they need about 1.3 to 1.7 grams per kilogram of body weight or 0.54 to 0.77 grams per pound.

Getting Enough Protein On a Plant-Based Diet

As long as you eat enough calories, you will get plenty of protein. A well-rounded plant-based diet will include beans, legumes, lentils, whole grains, potatoes, oats, quinoa, seeds, nuts, and fruit.

There are studies that show protein from plant foods is healthier than getting protein from meat. Red meat can raise the risk of certain cancers, and all meat is high in saturated fat. Meat contains no fiber or phytonutrients, while plant-based foods have plenty of healthy fiber and immune system boosting phytonutrients.

Some plant-based foods and their protein amounts include:

  • 1 cup of tempeh has 31 grams of protein
  • 1 cup of tofu has 20g
  • 1 cup of lentils has 18g
  • All types of beans and peas range from 13 to 15g
  • 1 cup of rolled oats has 11g
  • 1 cup of quinoa has 8g

Unless someone has a diet of only lettuce and fruit, they will get more than enough protein eating a plant-based diet.

This article was originally published on ZeeshanHoodbhoy.com

Tips To Help You Avoid Eating Late At Night

Eating late at night is a bad habit that many people often succumb to. Sometimes it’s due to the hours they work or perhaps they’re just night owls. Many people become bored late at night and choose to eat in order to fill the boredom. Whatever the reason is, late night snacking can be detrimental in a myriad of ways. It can be difficult to kick this bad habit but it’s more than possible to do so if you have perseverance. Here are a few tips to help you avoid eating late at night.

Figure Out Triggers

One reason people choose to eat late at night is because of some sort of trigger in their life. Perhaps they’re bored, or maybe they see a commercial for a food they love. It can be hard to avoid these triggers but if you can figure out exactly what triggers you, you’ll have an easier time keeping it under control. For example, if there’s a certain snack you find yourself repeatedly eating late at night, you may want to avoid stocking that item in your home. If you’re consistently seeing a commercial for your favorite late night take out, perhaps think about doing something where you can’t see that commercial at that hour, such as reading a book.

Create A Meal Schedule

Another reason people end up late night snacking is due to having irregular eating habits throughout the day. Perhaps you avoid eating much throughout the day and then eat a large dinner, thinking you won’t be hungry again late at night. If you’re someone like this, try creating and following a consistent meal schedule of three balanced meals throughout your day. If done daily, your hunger later at night will not be as strong, and then you’ll wake up feeling hungry and ready to eat your first meal of the day.

Get Plenty of Sleep

Eating late at night can also be linked to not getting enough sleep. If you work a regular 9 to 5 and are up late at night, that may be the reason you eat late at night. While this may seem obvious, the fact that you’re up late at night may be you mistaking tiredness for hunger. Instead, try going to sleep earlier and ensuring you’re getting 7 to 9 hours of sleep each night. This may help you get that late night snacking under control.

 

This article was originally published on ZeehanHoobhoy.com

Tips For Eating Healthy During Quarantine

The world has been quite different since most people across the globe have gone into quarantine as a way to flatten the curve with the novel coronavirus pandemic. Many of us have been stuck in our homes and have lost our jobs, meaning it can be difficult to keep up with many of the healthy habits we stuck with prior to all of this. This means the struggle of eating healthy is more present than ever, especially with supply shortages of various kinds throughout the country and the stress that comes with being stuck at home, losing your job, and worrying for your own health and the health of your loved ones. Here are a few ways you can try and stick to eating healthy while stuck at home.

Have An Eating Schedule

Before the quarantine began, most of the country would have set schedules. We’d wake up at the same time everyday, go to work at the same time and even eat at certain times. Now that we’re stuck at home, a lot of that has gone out the door. Sure, there are plenty of people who are still working from home, but regardless of that, it can be difficult to actually stick to a schedule when you’re not actively moving from your home, to your workplace, and back throughout the day. It’s important to eat at least 3 meals a day, and that you try and have those 3 meals around the same time each day. If you’ve got a family, it can be a daily family activity to prepare and eat your meals together.

Be Careful Of Snacking

Since you’ll be stuck at home much more often, snacking is inevitable. It’s important that if you’re going to snack, you snack on healthy foods. Stock up on fresh fruit or generally healthier snacks as opposed to buying yourself chips, cookies and other unhealthy things. It’s also important to drink plenty of water as opposed to soda or other sugary drinks. Most importantly, learn to identify when you’re actually hungry or if you’re just thirsty. Sometimes eating seems like the best way to pass the time when bored, and that can become an extremely unhealthy habit very quickly.

Get Plenty Of Vitamin C

Our immune system’s are extremely important, especially during times like this. A great way to make sure you take care of your immune system is by ingesting plenty of Vitamin C. Orange juice is a great source of Vitamin C, but you can also eat strawberries, broccoli, kiwi, and plenty of other fruits and vegetables.

This article was originally published on Zeehanhoodbhoy.com