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Every week we post new inspirational and informative content on nutrition and fitness. 

Starchy Vegetables Comparison

by | May 29, 2024 |

When eating starchy vegetables such as corn, sweet potatoes or potatoes, since they are considered carb, it’s better that you don’t eat more carb such as rice or noodle. When it comes to glycemic index (GI), corn tends to fall in the low GI while sweet potatoes have a medium GI depending on the variety and preparation method. Russet potatoes, however, have a high GI. This means that corn and sweet potatoes are better options for managing blood sugar levels compared to russet potatoes.
To make these starchy vegetables part of a balanced meal, consider pairing them with protein, fiber, and healthy fats. This combination can help slow down the absorption of sugars into the bloodstream, providing a more stable and sustained energy release. So next time you enjoy these delicious veggies, consider the bigger picture of your meal for optimal blood sugar control!

Shopping List for Diabetes, High Cholesterol, and Weight Loss

by | May 29, 2024 |

Transform your health with our Dietitian-recommended plant-based flexitarian shopping list tailored for those with diabetes, high cholesterol and who want to lose weight! Packed with fiber, protein, whole grains, vitamins, and antioxidants, these foods help stabilize blood sugar levels, lower cholesterol, and reduce inflammation.
Enjoy a variety of colorful fruits, vegetables, whole grains, legumes, nuts, and seeds, all bursting with flavor and goodness.

How to choose noodle

by | Apr 19, 2024 | ,

When selecting pasta, consider your health goals and dietary needs. Chickpea pasta is low on the glycemic index, making it a good choice for stable blood sugar levels. It’s also high in protein, fiber, iron, and folate. Soba noodles offer manganese, fiber, and antioxidants, though they have a slightly higher glycemic index. Vermicelli noodles are low in fat and sodium but lack fiber and protein compared to other options. For balanced nutrition, combine pasta with a variety of nutrient-rich foods.

 

Sweet Potato Harvest

by | Apr 19, 2024 | ,

Planted these sweet potatoes like 3 years ago and never harvested them until now!!! I thought I made the Guinness record for a sec, but I checked the largest one is actually 81lbs, so it’s nowhere close, but it should still earn me some bragging rights I guess 😂 Not sure if it is edible though lol 🍠🌿

How to choose oatmeal?

by | Apr 3, 2024 | ,

Oatmeal is a great source of whole grain and fiber. Fiber is good for lowering cholesterol, but based on the difference in Glycemic index, it can affect your blood sugar quite differently. Steel-cut oats are the least processed, offering a slow energy release with a low glycemic index, best for people with diabetes. Since it might be a little harder in texture, it needs to be cooked with extra water and for a longer period of time. Cooking in a slow cooker or an instant pot would be easiest. Rolled oats, steamed and flattened, cook faster but have a slightly higher glycemic index. They offer similar nutrition to steel-cut oats. Instant oats are the most processed and cook the fastest but have the highest glycemic index. Even though it seems like a healthy food, but it can spike your blood sugar.

Did You Know?

by | Mar 4, 2024 | ,

Many of us might think that following a plant-based diet doesn’t give us enough protein, but that’s not true at all. It is possible to get over 100g of proteins a day by incorporating foods like organic sprouted tofu, pumpfu, fava tofu, lentils, edamame, and tempeh. They are not only delicious but also minimally processed, full of protein, fiber, vitamins, and minerals, and they’re low in saturated fats and cholesterol.
If you have high cholesterol, try incorporating some of these proteins in your diet. Plus, they’re great for your heart, help you keep a healthy weight, and support your overall wellness.

Did You Know?

by | Feb 23, 2024 | ,

Sugar has different names. Manufacturers can use various sugar names, including less familiar ones, to trick consumers. They may also use small amounts of several types of sugars, so you definitely want to look at the ingredient list. “Healthy” sugars like agave nectar or honey are still considered added sugars. Just because the sugar is organic, it is still sugar.
Check everyday products like cereals, granola bars, bread, yogurts, and ready-to-use sauces for hidden sugars. Don’t be swayed by health claims; sometimes low fat or nonfat products might be higher in sugar. Awareness is key, and the less ultra-processed foods you consume, the less label reading you’ll need to do.

Did You Know?

by | Feb 23, 2024 | ,

White and brown rice contain similar amounts of carbohydrates, but differ in fiber content and glycemic index (GI). While white rice is often associated with higher GI levels, not all varieties exhibit this trait; for instance, Basmati rice is a lower GI option. Despite GI differences, the quantity consumed remains crucial. Maintaining awareness of rice varieties and portion sizes contributes to a healthier lifestyle.
Regardless of GI, portion control is crucial. Understanding these factors supports informed dietary choices and can help stabilize blood sugar, promote sustained energy, aid weight management, and reduce the risk of chronic diseases like diabetes and obesity.

Knowledge vs Reality

by | Jan 7, 2024 | ,

Most people have the head knowledge of WHAT a healthy meal should look like but did not know HOW to make it a reality, and doing it consistently.
Of course there is nothing wrong with eating pizza and drinking soda once in a while, but eating like this on a regular basis, whether is out of stress, emotions, or convenience, it can do some serious damage to your body.

A Healthier Business

by | Jan 7, 2024 | ,

Introducing Our Transformative Healthy Menu Makeover: A Healthier Journey to Boost Your Diners’ Well-being and Your Restaurant’s Success!
Stand out in the competitive dining landscape as a restaurant that values health and taste. Your revamped menu will attract health-conscious foodies and families, becoming a go-to destination for those seeking mindful dining experiences.
Our menu makeover doesn’t just benefit your patrons – it’s an investment in your business’s prosperity. Health-driven diners are often willing to spend more for quality, giving your bottom line a healthy boost.