Olive Oyl!
Nutrition Page:
On this page you will find inspirations that I have discovered in the kitchen. I hope these ideas resonate with you.
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I recently started drinking coconut water! I have learned that it helps me stay hydrated and is a rich source of electrolytes. Some of the health benefits are as follows:
https://www.healthline.com/nutrition/coconut-water-benefits#2.-May-have-antioxidant-properties https://www.webmd.com/food-recipes/features/truth-about-coconut-water
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 From the article, 15 "Brain Foods" That May Help Preserve Your Memory, “Protein is the second-largest matter in the brain, second only to water, so it is important to nourish your brain with protein-rich foods. Proteins help neurons within the brain communicate with each other through neurotransmitters that are made from amino acids.” It says “berries are rich in antioxidants and protect against free radicals that attack our cells”. It recommends eating nuts, salmon, beans, blueberries, dark greens, lean red meats, avocados, tomatoes, whole grains, red cabbage, brown rice, green tea, red wine, dark chocolate, and quinoa.
I use this as a guide to help me eat healthy and good foods for the brain. I would like to share it with my audience so that they can get the benefits as well. Like I’ve said, you are what you eat. https://www.unitypoint.org/livewell/article.aspx?id=3c32d0a0-94a4-497a-b20b-2d542bd8ad5d High in antioxidants Antioxidants help stabilize harmful free radicals, which are compounds that can damage cells and cause chronic disease. In fact, by one estimate, the number of certain catechins in matcha is up to 137 times greater than in other types of green tea. Including matcha in your diet could increase your antioxidant intake, which may help prevent cell damage and even lower your risk of several chronic diseases. https://www.healthline.com/nutrition/7-benefits-of-matcha-tea#1.-High-in-antioxidants  I often get muscle cramps in my calves at night and I have learned to get some relief by consuming foods that are high in potassium, magnesium and calcium. My go to after workout snack is a banana! Bananas are high in potassium and help relieve my cramps. In addition to bananas, the following foods also help: avocados, sweet potatoes, black beans, watermelon, melon, pickle juice, milk, orange juice, leafy greens, salmon and nuts/seeds.
https://www.webmd.com/pain-management/ss/slideshow-muscle-cramps-foods Do we need fats? YES! I've learned a bit about fats recently and here is a breakdown of the different types:
Saturated Fats This type of fat comes from dairy and beef. It is also found in baked goods and fried foods. It is generally solid at room temperature. The American Heart Association recommends limiting saturated fat to less than 10%. Unsaturated Fats Monounsaturated- This is found in olive, canola, peanut, sunflower and safflower oils, avocados, peanut butter and most nuts. It's also a part of some animal fats such as chicken, pork and beef. Polyunsaturated- This is found in sunflower, corn, soybean and cottonseed oils. It's also found in walnuts, pine nuts, flax and pumpkin seeds. Omega 3's and Omega 6's are essential fatty acids that our body can only get through diet.
Resources: Omega-3 Foods: Top 15 Plus Recommended Recipes - Dr. Axe (draxe.com) Dietary fat: Know which to choose - Mayo Clinic  This recipe came from an older recipe I learned how to make. I tweaked it a little for what I had planned. I do eat meat protein but sometimes if I'm at the end of my food order and only have veggies left. Spinach is a good way to boost a meal- adding minerals and protein to my diet. The easiest way to eat A LOT of spinach is in a stir fry- above in the picture are suggested veggies to incorporate.
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