Parmesan Smashed Potatoes

http://ifttt.com/images/no_image_card.png

Ingredients

• 3 pounds baby potatoes (try yellow flesh potatoes)
• 1/4 cup olive oil
• 1 teaspoon salt
• 1/2 teaspoon of white pepper
• 1 cup grated parmesan cheese, divided
• 2 teaspoons dried parsley

Directions

1. Preheat oven to 400°F. Line a large cookie sheet with parchment paper. Set aside.
2. Place baby potatoes in a large stock pot and fill with water so it just covers the potatoes. Salt the water generously.
3. Bring the water to a boil and then turn heat down to medium heat. Continue to cook for about 15 to 20 minutes. You want the potatoes to be fork tender but not falling apart.
4. Drain the water from the potatoes, and rinse them. When able to handle without burning your hands, place the potatoes on the cookie sheet.
5. Take the underside of a water glass and lightly press it down on each potato until you break the skin and slightly flatten each one. Continue until all the potatoes are “smashed”.
6. Evenly drizzle olive oil over top of the potatoes. Sprinkle the potatoes with salt and pepper. Then, place half of the cheese (about 1/2 cup) over top of the potatoes carefully so you don’t waste any of that precious cheese.
7. Place the cookie sheet in the preheated 400°F oven and cook for 7 to 10 minutes. Remove from the oven and top with the remaining cheese (1/2 cup) and cook for another 5 to 10 minutes. You want the potatoes to start to brown and get a little crispy around the edges. You want the cheese to melt perfectly so it’s heavenly to bite into. Cook according to how crispy you like your potato.
8. Remove the sheet from the oven and transfer potatoes to a platter. Toss with dried parsley, more or less depending on your taste

Source: Parmesan Smashed Potatoes – MyFitnessPal 

Image Credit: Parmesan Smashed Potatoes

The post Parmesan Smashed Potatoes appeared first on NUTRITION CLUB CANADA.

Spicy Bacon Egg Salad

http://ifttt.com/images/no_image_card.png

Ingredients

• 2 pieces nitrate-free turkey bacon, cooked and chopped (certified gluten-free if necessary)
• 1/3 cup thinly sliced green onions
• 2 tablespoons plain non-fat Greek yogurt (certified gluten-free if necessary)
• 1 tablespoon mayo (or use another tablespoon Greek yogurt)
• 2 teaspoons Sriracha (or other hot chile sauce)
• 1/4 teaspoon pepper
• 1/8 teaspoon sea salt
• 6 large hard-boiled eggs, peeled and chopped
• cabbage or lettuce wraps, for serving

Directions

1. Stir together first 8 ingredients in medium bowl.
2. Portion and serve on cabbage or lettuce wraps.

Source: Spicy Bacon Egg Salad – MyFitnessPal 

Image Credit: Spicy Bacon Egg Salad 

The post Spicy Bacon Egg Salad appeared first on NUTRITION CLUB CANADA.

Protein Loaded Seafood Options

http://ifttt.com/images/no_image_card.png

The wonders that protein can do for our bodies have been well established for a long time, and they are varied. Those of us trying to be fitter, thus, know we need food products that have a lot of them. If you want to make sure you are getting it the best way possible, though, turn to high protein seafood options.

Sourcing your protein from seafood offers more health advantages than sourcing it from other food products. For one, the protein found in seafood packs all the important amino acids that make us healthy. It is also easier to digest than the sort of protein you get from red meat. And those with special needs – such as the elderly – will have no issues with cooking or eating seafood.

Here we round up the best high protein seafood options: those that have the right nutrients, with low mercury content.

Fish

• Alaskan sockeye salmon. Considered to be a powerhouse of nutrients, the Alaskan sockeye salmon has as much as 26 grams of protein, with low mercury content. It also has low sodium, but high thiamin, riboflavin, and phosphorus, among others.
• Atlantic salmon. Wild Atlantic salmon has around 60 percent protein, while its farmed counterpart has around 46 percent. One serving could have as much as 25 grams. It also has low mercury content.
• Albacore tuna. Canned Albacore tuna in water has around 23 grams of protein, but its mercury content is not as low as other high protein seafood options. Try not to have more than 6 servings a month.
• Flounder. Flounder does not have as much protein as other types of fishes (only 15 grams), but its mercury content is low.
• Halibut. One serving of halibut will give you around 22 grams of protein, and it is also high in omega 3 fatty acids. But like Albacore tuna, its mercury content requires no more than six servings in one month.
• Sardines. Sardines can have as much as 22 grams of protein in one serving. And it is rich in omega 3, with low mercury content.
• Tilapia. A four-ounce serving of this fish can have as much as 30 grams of protein, and it is low in calories. Additionally, it has potassium, vitamin B12, and other nutrients.

Shellfish

• Clams. Another prized addition to your list of high protein seafood options, clams have as much as 25 grams of protein in one serving, and low mercury content.
• Crab. Crabs contain around 88% of protein, with only 12% fat. And they have low mercury content.
• Lobster. Lobsters do not fare as well, but they still pack 19 grams of protein in one serving. With moderate mercury content, however, do not go above six servings a month when you get a craving.
• Mussels. One serving of mussels has 24 grams of protein, with low mercury content.
• Oysters. Oysters have as much protein as lobsters, but they have low mercury content so you can have your fill.
• Scallops. Scallops are also good, with around 20 grams of protein and low mercury content.
• Shrimp. Famed for how good they can taste, shrimps have 24 grams of protein and low mercury content.

The post Protein Loaded Seafood Options appeared first on NUTRITION CLUB CANADA.

Sculpt a Solid Six Pack with These Exercises

http://ifttt.com/images/no_image_card.png

Would you like to whittle your waist into a six pack? Sounds almost too good to be true, yes, but trust us, it works. Check out these exercises.

X Jump. Also called a jump squat, you do the exercise by first standing with your feet slightly closer than the width of your shoulders. Then, get into squat position, and ball up your hands into fists. Jump out of the position with your arms and legs stretched at a 45-degree angle. Land softly, then get back into squat position with knees bent softly to avoid joint shock. Do this for 2 sets, with 25 reps each.

Single leg strike. Single leg strikes target your arms, legs, and core. To do them, start with your feet spaced lunge-length apart, with your right leg back and your arms overhead holding a 15-pound dumbbell. Then bring your right knee up while bringing the dumbbell down to the side of the right knee; bring the knee back down and touch the ball of your right foot to the floor as you extend the dumbbell back up. Make sure to keep your arms straight as you work the dumbbell. Before bringing the knee up again, you can tap the ball of your right foot. Do 25 quick reps, 2 sets.

Seated bicep curl and crunch. Another ideal exercise for whittling your waist into a six pack, a seated bicep curl and crunch starts with you sitting on the edge of a flat bench with a dumbbell in each hand. Then bring both feet up to the height of the bench, with your knees bent at a 90-degree angle. Then lean your torso back by 45 degrees in relation to the surface of the bench. Hold the position, then do bicep curls with both arms while trying to get your knees as close to your chest. Extend your arms back and let your feet fall back down without touching the floor. If you wish, you can also hold a dumbbell between your feet to engage your lower abs. Do a set of 20 reps, and another set of 16 reps.

• Dumbbell chest scoop. To do a dumbbell chest scoop, get your right leg at least two feet behind you with both arms holding dumbbells at least 12 inches from your hips. Bring the dumbbells in a scooping motion towards your chest until they form a V at chin level. Bring them back to your sides, engaging your core the entire time. Repeat with the left leg behind you. Do two sets of 20 reps.
• Pop up plank. Get a bosu, then prop yourself on it with your elbows bent. Prop yourself up into a full plank working your arms and core, then land back with both palms face down on the ball. Prop your elbows at a 90-degree angle, then repeat. Do two sets of 12 reps.
• Offset punch and lunge. Stagger your feet around 30 inches apart with your right leg forward, arms held out in front of your chest, palms facing each other and holding dumbbells. Descend into a lunge while punching your left arm forward and rotating your wrist until the palm is facing the floor. Rise up and bring the arm back in front of the chest. Repeat with your left leg forward and your right arm punching out. Do two sets of 20 reps for each leg.
• Dumbbell twisting lunge. Finally, whittle your waist into a six pack with a dumbbell twisting lunge. Get a dumbbell that weights anywhere between five to eight pounds, hold it with both hands with your arms extended in front of your chest and your feet spaced wider than your hips. Twist your torso while pivoting on your feet to the left, simultaneously dropping your right knee into a lunge as low as around four inches from the floor. Rise up and repeat on the other side. Do each side without stopping for around 20 reps and two sets.

The post Sculpt a Solid Six Pack with These Exercises appeared first on NUTRITION CLUB CANADA.

“Is Organic Better For Our Health?” The Answer Will Truly Amaze You

http://ifttt.com/images/no_image_card.png

With a lot of people shifting to what many believe are healthier alternatives, many would ask, “Is organic better for our health?”

In fact there are a lot of benefits that comes with shifting to organic food, most especially with one would consider going back to basics and tuning the body back to natural substances instead of synthetics.

Many would agree that the biggest health benefit that one could get with organic is the absence of chemical substances especially with pesticides. The organic method of growing vegetables for food is that these crops are grown without the use of pesticides.

Scientific studies have shown over time that pesticides have been known to cause a slew of disorders in the human body like nerve damage, birth defects, cancer and long term neurological disorders, among others.

Other health risks associated with the use of pesticides are not only limited to consumers, but also those involved in the growth and production processes of these pesticides themselves.

In a 2014 publication by the British Journal of Nutrition, a combined study analysis of more than 300 research findings indicated that organically –raised crops like broccoli, apples, carrots and blueberries have been found to have substantially higher concentrations of antioxidants and essential compounds beneficial for the human body.

Taking the limelight in the current debate on health are organic meats. These are farm-raised cattle and swine that are fee only with natural vegetables and crops sans the fortified vitamin-enriched mixed feed.

Organic meat on the other hand, like farm raised free range chickens and ducks, have been found to contain higher levels of omega 3 fatty acids and essential antioxidants that help fight diseases in the body, as well as strengthens the immune system.

These animals are also not injected with any growth boosters to speed up growth to increase production in less time, but are rather cared for the old fashioned natural way.

Studies have shown that these organic meats contained 50% more omega 3 fatty acids especially since organic production are found to likely boost essential nutrients in foods.

These omega 3 fatty compounds have been linked to reductions of cardiovascular diseases, better immune functions and improved neurological development.

A plausible explanation why organic crops have higher levels of antioxidant properties and compounds because they are more exposed to higher levels of stress, allowing their immune systems to naturally combat these stressors. These increased immune processes would highly benefit humans consuming these organic foods as well.

So is organic better for our health? Yes, they may be priced a bit more but the benefits far outweigh the costs.

Source: Is Organic More Nutritious? New Study Adds To The Evidence – NPR News 

Image Credit: Is Organic More Nutritious? New Study Adds To The Evidence

The post “Is Organic Better For Our Health?” The Answer Will Truly Amaze You appeared first on NUTRITION CLUB CANADA.

Drawing The Line Between Health and Disease, Should Goitrogens Be A Concern?

http://ifttt.com/images/no_image_card.png

For people experiencing conditions like the enlargement of the thyroid gland, the term goitrogens are directly linked to the condition of the thyroid gland. Goitrogens are natural compounds found in certain foods, specifically cruciferous vegetables like cauliflower and broccoli and some fruits like strawberries, peaches and pears.

Goitrogens react in the system in such a way that they interfere with the natural thyroid hormone production and responsible for the condition called goiter. This health condition occurs when the thyroid gland functions abnormally and is unable to properly produce the hormones necessary to aid the body in metabolizing food.

So does this mean that I need to avoid foods rich in goitrogens? In fact the answer is no, because goiitrogens are also needed by the body to help balance the functions of the thyroid gland. If one enjoys a healthy functioning thyroid, then there’s no limit in the amount of goitrogens that can enter the body.

But as a preventive measure, taking food rich in goitrogens, as well as with any other food containing other substances and nutrient rich compounds, should always be taken in moderation which is the safest way to balance the intake of these substances in the body.

Nothing beats having a healthy diet regularly as this balances the amount of nutrients and compounds that go into the human body. All the same, we only need so much goitrogens in our body so we can be assured of a good and healthy lifestyle.

Here are some tips on how we can balance goitrogens and minimize its effects on the thyroid gland;

• Always make sure to have a variety of foods which can also open up the body to other essential nutrients.
• Include adding foods rich in iodine and selenium into your regular diet, they can easily be found in kelp, seaweed, iodized salt, sunflower seeds, fish and whole grain pasta.
• Make sure to also heat foods before eating. Heating food breaks down the nutrients to allow it to carefully make its way into the system.

So should goitrogens be a concern? Yes, because it does have its use of helping us balance the functions of our thyroid glands and no matter how you would look at it, we will not see any problems of it endangering the body as long as we consume foods in moderation.

Source: SHOULD YOU BE CONCERNED ABOUT GOITROGENS? – Food Matters

Image Credit: SHOULD YOU BE CONCERNED ABOUT GOITROGENS?

The post Drawing The Line Between Health and Disease, Should Goitrogens Be A Concern? appeared first on NUTRITION CLUB CANADA.

People Are Seeing Declining Meat Consumption and Eating Healthy

http://ifttt.com/images/no_image_card.png

People are starting to heed the warnings of the World Health Organization (WHO) linking regular meat consumption with cancer, particularly with the consumption of processed meats like bacon, ham and sausages.

As of the latest report from the WHO, the British have started to shun away from consuming meat in their diets and have increased the amounts of vegetables and fruits.

The Times reported that a recent British Social Attitudes survey revealed that 29 percent of people who took the surveys have significantly reduced their consumption of meat following the WHO research findings of people with the highest risk of developing cancer are those who regularly consume red meats and processed  foods

Three percent of the survey takers have resorted to a vegetarian or vegan lifestyle after getting hold of the WHO report.

Awareness of the risks involved in meat consumption has finally started to gain good ground as people are now leaning towards alternative and healthy living, which includes their food eating habits.

Nutritionists and dietitians advise that there are ways to gradually shift adapt to a more healthier lifestyle by cutting down on meat consumption by only reducing the amount and frequency instead of totally eradicating it from their diets.

Here are some helpful tips on how to develop healthy eating habits;

Cut down on the volume of meat being prepared for meals, the ideal amount per serving is 100 grams for red meat. Try to eat meat only once every 3 days and substitute it with plant-based proteins.

Integrate vegetables into your diets, make it a point that it should comprise three times the amount of meat you will be consuming during the meal.Make sure you always adhere to a standard balance of proteins, carbohydrates and grains.

Use organic meats instead of processed or store-bought meats. Organic meats are said to contain 50% more Omega 3 Fatty Acids compared to industrially-produced meats.

Do not hurry when eating, make eating more leisurely and masticate food longer. Studies have shown that the amount of time when a person starts eating until he feels full is 15 minutes on average, regardless of the amount of food consumed, so trick the brain into thinking that with the food staying longer in the mouth the brain begins to signal the body to start feeling full.

With the health risks involved, it is not a wonder to see why there is a declining meat consumption trend and people are starting to embrace a healthy lifestyle.

Source: Meat consumption declines following WHO cancer warnings – The Independent 

Image Credit: Meat consumption declines following WHO cancer warnings

The post People Are Seeing Declining Meat Consumption and Eating Healthy appeared first on NUTRITION CLUB CANADA.