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Whole Grain Benefits

COOKING LIGHT on the coast | Ci



No matter how many times we say goodbye to an old year and usher in a new year, the resolutions (or “intentions” as today’s hipsters call them) are always the same – lose weight, eat healthier, exercise more, get better organized, happy relationships and just do better. And every year many of us tragically fall short of our goals. In this edition, we’re not here to help clean up your mess or find your soulmate, but we can help you along your path to healthier eating habits.

Many of us, myself included, struggle and continue to struggle with weight and healthy choices. While I’m not a college graduate expert on nutrition or weight loss, I took a few things with me, most notably that people lock themselves in a diet box when they set out to improve their eating habits. There is a lot more “you shouldn’t” than “you should”. Sometimes you get the impression that the choice is reduced to a changing menu with fried or baked proteins, steamed vegetables and the ubiquitous salads, which can lead to colorless results, spoke to several local chefs who gave us starters with international influences – Mexican, Jamaican , French and Indian – to stimulate your taste buds and get you excited about your next healthy meal.

Mexican bowl

Healthy cuisine with sea salt

Head Chef Alan Ramirez

At Sea Salt Healthy Kitchen, Chef Alan Ramirez specializes in wellness bowls, one of the most popular being the Mexican bowl. In a previous article in Coastal Illustrated, Ramirez mentioned the importance of eating the most colorful foods you can find because they contain more nutrients. Other recommendations include eating locally grown vegetables that are grown in season as often as possible and avoiding processed foods when you can.

Ramirez revealed the ingredients for the Mexican bowl and provided the recipe for the black beans that make up the heart of the dish.

Ingredients for mexican bowl

• Brown rice • Quinoa • Black beans

• Corn Pico • Grilled Pumpkin • Avocado

Ingredients for black beans

• 2 cups of black beans • 1/4 red onion • 4 cloves of garlic

• ½ bunch of coriander • ½ bunch of epazote • 1 japapeño

• 3 liters of water • 2 tbsp. sea-salt

preparation | Soak the beans overnight, drain the water and transfer to a medium-sized saucepan. Add the remaining ingredients (aromatics) whole or in slices. Add water. Bring everything in the pot to a boil; As soon as the liquid boils, reduce the heat and cook for 40 minutes, until it’s nice and soft. Let rest for about 20 minutes. Finally, put the beans in a serving bowl, add the remaining ingredients and serve with fresh vegetables and pepitas.

Vegetable enjoyment

Island jerk

Co-owner Bernie Genron

If you fancy a taste of the islands, you don’t have to go without healthy cuisine. Bernie Genron, co-owner of Island Jerk in Brunswick, has several options that will satisfy your hunger without blowing up the numbers on the scale. Her brown stew comes in several versions, including a vegetarian version, for which she gave us the recipe.

Ingredients for vegetarian enjoyment

• 1 cup of carrots, fresh, sliced

• 1 cup of turnips, diced

• 1 cup butternut squash, diced

• 1 cup of chayote squash, diced

• ¼ cup onions, sliced

• ¼ cup of green peppers

• 1 teaspoon. Garlic, chopped

• 2-4 sprigs of thyme, fresh

• ½ packet of pumpkin soup mix

• ¼ stick of margarine or butter

• Goya-Adobo to taste

preparation | Put the vegetables in a large saucepan, cover with water and cook until the fork is tender. In a frying pan, add butter, garlic, onions, paprika and thyme and fry lightly. Add ¼ cup of water and pumpkin soup and bring to a simmer. Put the sauteed ingredients in a saucepan with chopped vegetables, mix and cook until thickened. Add adobo to taste. Note: add 1 teaspoon if necessary. Cornstarch to thicken the soup.

Nicoise salad

A moving festival

Owner Tanya Sergey

French food has a reputation for getting fat as butter and cream are widely used in recipes. There are ways to slim down a French recipe, however, and Tanya Sergey, owner of A Moveable Feast, did just that with her Salad Niçoise.

“Classic Niçoise Salad typically includes things like steamed or roasted potatoes, green beans, kalamata olives, and Dijon dressing,” she said. “Although I love this version, I wanted to make something lighter and more refreshing. With baby greens, grape tomatoes and hard-boiled eggs, it’s a healthy choice for lunch. “

Ingredients for Salad Nicoise

• 4-4 ounces. Cans of white albacore tuna in water, drained thoroughly.

• 1 TBSP. finely diced red onion • 1 tbsp. finely diced flat Italian parsley

• 1 teaspoon. finely chopped capers • ½ cup citrus vinaigrette

• Salt and pepper to taste • 6 grape tomatoes, halved

• 4 cups of baby greens, arugula, or any other salad you prefer

• 2 hard-boiled eggs, halved

Ingredients for citrus vinaigrette

This simple and elegant dressing is quick to put together in less than five minutes. Remember to use canola oil, not olive oil. All parts are the same.

• 1/3 freshly squeezed lemon juice at room temperature • 1/3 honey

• 1/3 rapeseed oil • Crushed garlic cloves • Strong salt and pepper

Association preparation | Put all ingredients in a bowl or glass. • Cut or shake vigorously until everything is well mixed. Shelf life for one week in an airtight container. Remember to shake again before use.

Salad preparation | In a medium bowl, mix the drained tuna, red onion, parsley and capers. Add the citrus vinaigrette and mix with a spatula or fork until it is well incorporated. Add extra salt and pepper to taste. Divide the greens between two large salad bowls. Sprinkle with citrus vinaigrette. Spread the tomatoes and eggs on the bowls. Divide the tuna between the bowls and place on top of the greens. Enjoy!

“Our white tuna salad is prepared with Italian parsley, light red onions and capers. We pack a lot of flavor into our salad and round it off with our homemade citrus vinaigrette. “

-Sergey asked

Fried turmeric chicken

Chef Johnny Carino

Sometimes, especially when trying to eat healthier food, you miss the flavors of Asia. Because these diets are relatively high in carbohydrates (especially rice), many people avoid them, but there are ways to bring the flavors of these distant lands into dishes you should be eating, and as in the case of Chef Johnny Carino’s turmeric chicken, there are Benefits that go beyond good nutrition.

Turmeric is a plant in the ginger family and is native to Southeast Asia. Traditionally, it has been looked for in conditions such as arthritis, digestive problems, respiratory infections, allergies, and other illnesses. Turmeric is an important component of curry powder.

Carino’s dish, made with organic chicken breast, is rich in protein and flavor. He fries the chicken with a small amount of extra virgin olive oil.

“I made it gluten-free especially for this dish and added fresh spaghetti squash with extra virgin olive oil and fresh basil,” he said. “This is a healthy dish (and) other side dishes would be roasted baby potatoes and any kind of sauteed fresh vegetables.”

Carino said this was one of the dishes he served in his ready-made meal shop. “It’s less than 450 calories. It fits most lifestyle choices like gluten-free, diabetic, Paleo, Whole 30, and Atkins, ”he explained, adding that the spice’s health benefits are well documented. He believes in his qualities. “Turmeric is something I use in my food every day,” he said. “… I cook for my dog ​​Scooby-Doo; I sprinkle it in his food because he has joint pain in his hip. I can tell a difference very quickly; the advantages are amazing. “

Ingredients for fried turmeric chicken

• 4 each chicken breast • 2 tbsp. Turmeric • 1 tbsp. Garlic powder • 1 tbsp. Onion powder

• Sea salt and broken black pepper to taste • 1/8 c extra virgin olive oil • 2 cloves of garlic, shaved

preparation | Rub the chicken with olive oil. Put all the spices in a bowl and mix well. Rub the oiled chicken with the spices, mix well. Chill for 4 to 12 hours. The more marinated it, the more flavorful. Preheat the oven to 375 degrees. Place a skillet on medium heat for 30 seconds. Put the chicken breast in the hot pan and cook for three minutes undisturbed. Turn the chicken over and cook in the preheated oven for 15 minutes. Take out of the oven and let rest for five minutes. Note: They can be thinly sliced ​​and served with sautéed vegetables and roasted baby potatoes.

Sue Ullrich

Health System in Southeast Georgia

Diabetes program coordinator

Sue Ullrich, Diabetes Program Coordinator at Southeast Georgia Health System, has some great tips for a healthy start to the new year.

Make a plan | Identify what changes you want to make to lead a healthier lifestyle.

Set yourself a small achievable goal | Write down your goals. Setting small, specific goals will help you see how successfully you are achieving those goals.

Move more | Find ways to increase your activity. The U.S. Department of Health recommends at least 150 minutes of moderate-intensity activity per week (30 minutes five days a week). Just start? Try a 10 to 15 minute walk and gradually increase your activity if you can tolerate it.

Eat healthier | Increase your vegetable consumption and reduce other portion sizes. Drink water instead of sugar-sweetened drinks. Focus more on whole grain choices and less on processed foods.

Get enough sleep | Make a regular sleep schedule and avoid caffeine later in the day. Being active during the day can help you sleep better at night.

Take time for yourself | Take 10 minutes a day for yourself. Meditate, write in a journal, do stretching exercises, read a book. They are important so don’t forget to take care of yourself.

Whole Grain Benefits

12 Best Snacks for Weight Loss



  • Healthy weight loss snacks are nutritious, portioned and balanced.
  • Some examples are an apple with peanut butter, a banana and almonds, or a protein bar.
  • You can also try hummus and carrots, fruit and plain Greek yogurt, and homemade trail mixes.
  • Check out the Insider Health Reference Library for more advice.

If you and your doctor have decided that losing weight is the best course of action for your health, then lifestyle and diet changes are likely needed.

That can mean replacing high-calorie snacks that lack nutrients, like potato chips, with healthy snacks like fresh fruits and vegetables.

“Unfortunately, many American snack foods are highly processed, high in calories and low in nutritional value. These types of snacks can make you feel sluggish and lead to weight gain,” says Amber Ingram, a registered dietitian at Ohio State University Wexner Medical Center.

On the other hand, she says that a healthy, balanced snack can boost your energy and provide your body with the nutrients it needs. Ingram says some rules of thumb for healthy snacking are:

  • Nutritious, meaning they contain a nice mix of vitamins and minerals.
  • Portion controlled, like a single apple or orange.
  • Balanced, meaning ideally it contains protein and one complex carbohydrate – which helps to keep you full. A healthy fat can also be a great addition, but it’s not necessary for a balanced snack.
  • About 150-250 calories

Here are 12 healthy snack ideas recommended by nutritionists.

1. An apple and natural peanut butter

  • One medium apple: 95 calories
  • One tablespoon of natural peanut butter: 95 calories
  • Total calories: 190

Snacks that contain protein can help you feel full for longer, which can reduce overeating and subsequent weight gain.

Natural peanut butter is a great source of plant-based protein, and apples are high in soluble fiber, which studies have shown may help promote weight loss and reduce the risk of cancer.


, and cardiovascular diseases.

2. Cottage cheese and pineapple

  • 1/2 cup cottage cheese with 2% milk: 90 calories
  • Half a cup of pineapple: 41 calories
  • Total calories: 131

In addition to the protein that keeps you full, cottage cheese is also packed with calcium, which can support bone health.

You can pair it with pineapple, which contains bromelain — a compound with anti-inflammatory benefits that may also aid in digestion, says Ingram.

Plus, a sweet, healthy fruit like pineapple, melon, or mango is perfect for adding a flavor explosion to a snack.

3. Fruit and plain Greek yogurt

  • A cup of strawberries: 53 calories
  • A can of plain yogurt: 100 calories
  • Total calories: 153

While yogurt may seem like a healthy choice, many flavored varieties are loaded with added sugar. Added sugar can easily lead to excess sugar consumption, which has been linked to obesity.

You can avoid added sugars by opting for plain Greek yogurt, says Alicia Beltran, MS, a nutritionist at Baylor College of Medicine.

Add flavor and sweetness by adding your fruit of choice. Berries, including strawberries, blueberries, and blackberries, are a great option because they’re loaded with antioxidants that help reduce the risk of conditions like kidney and cardiovascular disease caused by free radical damage.

Plus, Greek yogurt contains probiotics, which may have benefits like maintaining a healthy microbiome and cardiovascular health.

4. Hummus and carrots

  • Two tablespoons of hummus: 60 calories
  • A cup of raw carrots: 50 calories
  • Total calories: 110

This snack has two benefits: First, the hummus is a good source of protein and fiber, both of which help keep you feeling full and satisfied, Beltran says. And second, carrots contain beta-carotene, which is converted into vitamin A by your body. Vitamin A can benefit your eyesight, immune system, and cholesterol.

Eating more vegetables in general can also help

weight loss

because vegetables are more filling, which a 2014 study of overweight adults found may help control hunger.

5. Cream cheese with cashew nuts as a side dish

  • A light mozzarella string cheese: 50 calories
  • A quarter cup of cashews: 197 calories
  • Total calories: 247

The combination of spreadable cheese and cashews packs healthy fats and proteins that don’t cause a blood sugar spike that might make you tired and sluggish later, says Allison Childress, PhD, nutritionist and assistant professor in the Department of Nutritional Sciences at Texas Tech University.

Choosing light or low-fat versions of snacks like cheese is an easy way to cut fat and calories on your weight-loss journey.

Plus, nuts like cashews, almonds, walnuts, and macadamias are heart-healthy and can help lower “bad” cholesterol levels.

6. A banana and almonds

  • One medium-sized banana: 105 calories
  • A quarter cup of almonds: 207 calories
  • Total calories: 312

“This snack combines the carbs of bananas with the fat, fiber and protein of almonds for a balanced, filling snack,” says Childress.

The banana is high in potassium, and nutritionists recommend bananas as a weight-loss snack. This is because bananas contain pectin and

resistant starch

, that’s enough.

Note: This snack has a little more calories than the others on this list, so it might not be a snack you want to reach for every day.

7. Wholemeal Toast with Peanut Butter

  • A slice of whole wheat bread: 110 calories
  • One tablespoon of natural peanut butter: 95 calories
  • Total calories: 205

Bread is often vilified in weight loss diets like keto and Whole30 for its high carb content. But if you eat the right type of bread, you can still enjoy a slice every now and then.

In fact, a small 2012 study found that overweight participants who ate bread as part of a restricted-calorie diet were more likely to stick to the diet than those who were told to avoid bread altogether.

Just be sure to avoid white bread and other refined grain options like bleached flour. These typically have little to no fiber. Instead, opt for whole grain breads, which provide more fiber and nutrients like B vitamins, iron, and folic acid.

You should also consider toasting your bread, as research suggests it can lower the glycemic index — a measure of how likely a food is to spike blood sugar. However, more studies are needed to determine how much toasting lowers the GI for whole grain bread and how this might affect weight loss.

8. A protein bar

  • One Quest protein bar: 190 calories

If you’re looking for easy on-the-go snacks, try some protein bars. However, be sure to read the label and make sure they aren’t loaded with added sugar.

A 2020 review found that a high-protein diet can be beneficial for losing weight and preventing weight gain over the course of six to 12 months, whether you’re on a low-calorie diet or not. Additionally, the review found that a high-protein diet may promote feelings of fullness or satiety.

Childress recommends Quest bars, which contain about 15 grams of fiber, 21 grams of protein, and just 2 grams of sugar. Other brands with a healthy balance of fiber and protein and low in sugar include ONE and Alani Nu, says Childress. Experiment with different protein bars and find out which ones are your personal favourites.

Best protein bars

Checking the protein bars


We test and recommend the best protein bars. Check out our selection:

9. Homemade Trail Mix

  • A quarter cup of trail mix: about 160 calories

Of course, buying pre-packaged trail mix is ​​an option, but Beltran suggests going the DIY route because you can more easily control total calorie count by choosing what’s in it. Beltran says some healthy options should be included:

  • almonds
  • cashew nuts
  • pecans
  • Dark chocolate chips
  • raisins
  • Dried cranberries

Since trail mixes usually contain high-calorie foods like dried fruit and nuts, moderation is key. Make sure you measure out a quarter cup before snacking instead of eating straight from a bag for portion control.

10. Crispy chickpeas and a hard-boiled egg

  • 1/4 cup crispy chickpeas: 161 calories
  • One large hard-boiled egg: 78 calories
  • Total calories: 149

Roasting chickpeas makes them nice and crispy — a bonus if you’re trying to lose weight, as researchers have found that foods that make a lot of noise when eaten lead people to eat less overall.

Also, eggs are good for weight loss as they are high in protein and nutrient dense while being low in calories.

11. Fruit smoothie with protein powder

The total calorie count depends on the ingredients you choose for your smoothie. In general, opt for a mix of fruits and vegetables such as:

  • 1 medium banana (105 calories) and a bunch of baby spinach (27 calories): About 132 calories
  • 1 medium apple (65 calories) and a handful of celery (20 calories): About 85 calories

One thing to keep in mind about smoothies is that they contain less fiber than if you were to eat those foods whole. As a result, your blood sugar may be more likely to rise. To slow digestion and prevent a spike in blood sugar, add a scoop of protein powder to your smoothie.

12. English muffin with avocado

  • One half of a whole wheat English muffin: 65 calories
  • A quarter of an avocado: 81 calories
  • Total calories: 146

Avocados are high in healthy mono- and polyunsaturated fats and rich in nutrients that make them good for heart, eye, and skin health. Plus, the fiber in whole grains can help you feel fuller and promote good gut health.

A 2019 study found that among non-obese people, those who consumed avocados were less likely to gain weight than those who did not consume avocados.

Insider snack

There are so many options for delicious and nutritious healthy snacks to eat while trying to lose weight. Be mindful of portion sizes and always remember that moderation is key.

Also, Beltran says you should make sure you’re really hungry before grabbing a snack, rather than just eating out of boredom, stress, or distraction.

The right healthy snacks will keep you full until your next meal and can help you lose weight.

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Whole Grain Benefits

5 Morning Routines Tips for Holistic Heart Health



By by now you probably know that keeping your heart healthy is just as important as keeping the rest of your system feeling good and working properly. But when it comes to your ticker, it certainly doesn’t hurt to get full advice from a cardiologist on how best to do it. Mona Shah, MD, a cardiologist also trained in holistic integrative medicine, several lifestyle factors play a role in heart health, including diet, exercise, sleep, and stress.

This is why it’s so important to look at all of the factors that affect your heart health, and not just cardiovascular fitness or cholesterol levels. Enter: holistic integrative medicine.

What exactly is holistic integrative medicine?

It is a comprehensive and informative approach to treating the patient because diagnosis and treatment looks at the whole person – their diet, stress levels, sleep intake, exercise schedule, vitamin intake, supplements and more to reduce their risk of heart disease and other complications later in life.

“Often patients are just given medication without really addressing the underlying causes of inflammation, blockages, diabetes, high blood pressure, high cholesterol, and more, all of which can lead to heart disease,” explains Dr. shah “There are definitely cases where we need drugs, but what is the best way to integrate these two different approaches? [medication and lifestyle changes] That’s what I believe most strongly.” She not only believes it for her clients, but also practices it herself, beginning her day with specific rituals designed to keep her mind and body healthy.

dr Shah’s morning routine to promote holistic heart health

“Morning is a great way to start habits that can set the tone for the day, because all too often we get out of bed with a list of everything we need to do and stress levels start to rise,” says dr shah “I’m not a morning person at all, but this morning routine was such an important positive change I’ve made in my life that anyone can do.”

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“After dropping my boys on the doorstep of school, I have about 2030 minutes for me before I have to get ready for work,” she says. This is how she spends it.

She drinks water with turmeric and lemon after waking up

“I start with a tall glass of warm water with lemon and turmeric because turmeric has so many health benefits and drinking warm water as a first drink is so calming,” says Dr. shah Additionally, turmeric can promote gut health and kick-start the digestive process, and it is anti-inflammatory, which boosts the immune system.

She practices gratitude

After drinking her water, Dr. List three things she’s grateful for to encourage positive feelings and keep stress levels from rising early in the day. “Stress itself is a big risk factor for heart disease, so simple breathing techniques, meditation, yoga, or journaling can help, even for five minutes a day,” she says. “Writing in a gratitude journal and showing kindness releases a variety of feel-good hormones that can lower your risk of heart disease. Gratitude has been shown to improve quality of life, lower cortisol levels, relieve depression and boost immunity, so don’t skip it.”

Then she meditates for 5 minutes

“I breathe in slowly through my nose and I usually say a mantra like ‘I am’ as I breathe in, and I visualize love coming into my heart before I breathe out,” says Dr. shah “With that exhale I could say ‘at peace’ and imagine love going out into the world.”

She wakes up the body with a short yoga flow

“I then do a few yoga poses, such as the sun salutation, to get my body moving before taking a shower, as yoga has a variety of health benefits, including lowering stress levels, improving blood pressure, and enhancing immunity and inflammation. ” She says.

To start your day soaking up the sun like Dr. Greetings Shah, Check out how to do the following yoga flow:

In general, exercise helps reduce heart disease risk, manage weight, reduce stress and improve our mental state — Shah says even just 30 minutes of walking a day can improve mood, tame stress and protect the heart. So swap out yoga for any workout that makes you feel good. Bonus points if it gets your blood pumping.

She puts off breakfast a few hours

“I typically do intermittent fasting, so along with black coffee with a shot of stevia, I don’t eat my first meal until 11 a.m. or noon,” says Dr. Shah risk of heart disease. I’m a vegetarian, so the night before I usually make overnight oats with sprouted gluten-free oats and unsweetened almond milk, blueberries, chia seeds, hemp hearts, and a pinch of powdered cinnamon and stevia.” Other suggestions include whole wheat toast with avocado, chia seeds, and crumbled feta; smoked salmon and Greek yogurt; nut butters and berries; or hummus with egg and vegetables.

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Whole Grain Benefits

Consume these nutrient-rich, whole foods to glow on your wedding day



From salmon to beetroot—here’s all you need to incorporate into your diet

Time to have healthy foods! (Photo: Getty/Thinkstock)

Wedding day is, undoubtedly, one of the most special days for anyone. Thus, people end up spending months to make sure all the arrangements are perfect and in place. However, amidst this hustle-bustle, many tend to forget their self-care routine which is crucial to glow on your big day. You may have the best hair and make-up artist in place but nothing beats the glow that comes from within.


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Wondering how to amp up your fitness and nutrition game? Nutritionist and diet coach Minaschi Pettukola is here to the rescue. This wedding season, incorporate these colourful, varied, nutrient-rich, whole foods suggested by Pettukola and make sure that you shine not just on your wedding day but for days to come.


Salmon is a powerhouse of essential fatty acids and is very rich in omega. It is the perfect recipe all on its own for glowing skin and shining hair.


Every Indian household is familiar with the benefits of turmeric. It is an age-old staple in our kitchens and is excellent in healing damaged skin and can repair sun-damaged skin.


Garlic is known to reduce and fight off any skin infections. It is also recognized for boosting immunity which is of prime importance nowadays.

Citrus Fruits

Citrus fruits can easily be added to your breakfast as oranges and grapefruit. They promote healthy collagen production and can fight inflammation and toxicity.


Greens like spinach, kale, broccoli, mustard and fenugreek leaves are rich in antioxidants, calcium and folate, necessary to keep your skin healthy and glowing.


Beetroot is an exceptionally rich source of antioxidant compounds which repair skin cells, promotes new skin growth and younger cells.

Whole grains

Whole grains are rich in fiber and nutrients, especially in these days of highly processed and nutrient-depleted foods. Whole grain foods help tilt the balance towards a healthier diet.


Other foods which make a big difference to enriching your diet are eggs, nuts and seeds, pro and prebiotics, lentils and green tea.

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📣 The above article is for information purposes only and is not intended to be a substitute for professional medical advice. Always seek the guidance of your doctor or other qualified health professional for any questions you may have regarding your health or a medical condition.

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