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Nutrition Tidbits Podcast

  1. Vitamin D and Osteoporosis2017/07/24


    Not just Calcium – Vitamin D is just as important Many of us are aware of the importance of calcium and its role in osteoporosis prevention. However, we sometimes neglect an essential co-factor in bone health management – Vitamin D. Vitamin D promotes the absorption of calcium and phosphorus. It regulates how much calcium remains […]
  2. How to Put Together a Healthy Salad2017/07/23


    It used to be that “salad” was synonymous with “healthy.” But over the years, the standard restaurant plate of healthy salad veggies has morphed into a platter of greens piled high with things like fried chicken and heaps of cheese, all hiding under a thick blanket of dressing. Just about every chain restaurant has decadent […]
  3. Lactose Free Milk That Also Tastes Great2016/11/30


    There is a very good chance that you or someone that you know is lactose intolerant. More than 7 million Canadians do indeed live with this condition every day. What is lactose intolerance? In short, when your body is unable to produce enough of the lactase enzyme, any milk sugar (lactose) that you eat will […]
  4. Boost Your Immune With Food and Supplements2016/11/10


    Winter is just around the corner and it’s that time of year again to start thinking of ways to ward off sickness and boost immunity. In celebration of the NHP week this week, the Canadian Health Food Association (CHFA) released an interesting survey they recently conducted on over 1,500 Canadians. The results showed that more […]
  5. Magnesium is More Important Than You Think2016/08/26


      Magnesium is ubiquitous. In fact, magnesium is so abundant in nature that it is often forgotten that it’s essential for life itself. In our bodies, magnesium is the fourth most abundant mineral, but there is one small problem. Even though many of us would report that we are eating well-balanced diets, Health Canada in […]
  6. Top 4 Meatless Dishes Where You Won’t Miss the Meat2016/08/15


    As we move into fall, we tend to start cooking richer and heavier foods. But that doesn’t mean you need to eat meat every single night! If you’re looking for ways to lighten up some hearty fall foods, but you’re afraid your family might panic at the idea of a “vegetarian” meal, instead try these […]
  7. Bust Work Stress with Diet and Nutrients2016/05/19


    A recent study conducted by the Canadian Health Food Association (CHFA) and Leger revealed a whopping 67% of working Canadians reported that their work causes them stress. What is even more alarming is that the majority of these Canadians feel that work stress actually negatively impacted other areas of their lives! An interesting finding was […]
  8. 4 Easy Ways To Getting Enough Protein2016/02/22


    Protein is the building block of our organs, muscles, and more. I wrote about protein a lot, partly because in addition to being an essential nutrient to our bodies, it is also vital in weight maintenance. Many of my readers know that I’m a vegetarian, so the questions about getting enough protein as well as […]
  9. Health Benefits of Tea: Black vs Green vs Red2016/01/29


    Tea is the most commonly consumed beverage in the world, second only after water. Among all varieties of tea – black, green, white, oolong, red, herbal – which one offer the most health benefits? Should you avoid adding milk in your tea? Does decaf tea provides the same health benefits? Tea: Black, Green, White or […]
  10. A New Diet Guideline Was Released; No One Is Happy2016/01/14


    Every 5 years, the US Government releases a new diet guideline, urging Americans what they should eat to meet nutritional needs. The new 2015-2020 Dietary Guidelines was just released last week. The whole world is watching. Why? Most food conglomerates are Americans owned. And most imported foods came from the States too. So what we […]
  11. Are You Using Natural Supplements Correctly?2015/11/06
    Winter is almost here; that means less daylight hours and a higher chance of getting sick! To cope, we are intrigued by a recent a national study conducted by the Canadian Health Food Association (CHFA) of over 1500 Canadians to determine fact, fiction and myth when it comes to natural health remedies. Let’s get debunking. […]
  12. Nutrition 101: Sodium2015/09/14


    Along with chloride, calcium, magnesium and potassium, sodium is an electrolyte. Sodium chloride (40% sodium; 60% chloride) is the chemical name for salt. One teaspoon of salt weight 5 grams and contains about 2300 mg of sodium. On average, Canadians eat about 3400 mg of sodium per day. That’s more than 1000 mg above the daily […]
  13. Nutrition 101: Potassium2015/09/14
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  14. Nutrition 101: Chloride2015/09/14


    Chloride is found in many chemicals and other substances in the body. It is needed to keep the proper balance of body fluids and is an essential part of digestive juices. Recom​mended Intakes The Dietary Reference Intakes (DRI) for chloride are shown below: Age Group Recommended Dietary Allowance (RDA) per Day Tolerable Upper Intake Level […]
  15. Tools and Guides2015/02/19


    We have created tools and guides for all of our readers. You will find calculators and various guides below. Feel free to share these with your friends and family. The guides are downloadable for you to print! HealthCastle Guides Vitamin Guide Mineral Guide Iron Food Guide Calcium Food Guide Grocery Shopping Guide
  16. Winter Months Are Here! Eat Well To Get Ready2014/11/03


    We are entering the month of November! That means fewer daylight hours, a visit from the flu bugs, and no more colorful berries. But that doesn’t mean we have to embrace the cold with poor nutrition. Today marks the kick-off of the annual Natural Health Products Week (NHP Week) hosted by the Canadian Health Food […]
  17. Spread On Toast: A Comparison on Butter, Jam and More2014/09/26


    Not many people think of plain toast as a very fulfilling breakfast, so most of us dress it up with some kind of a spread. Which spread you use – and how much – can have a dramatic impact on how much nutrition (and protein, calories and sugar) you get out of your breakfast. Because […]
  18. Nutrition 101: Phosphorus2014/09/14


    Phosphorus is a mineral that is part of every cell in the body. About 85% of phosphorus in the body can be found in bones and teeth. Recom​mended Intakes The Dietary Reference Intakes (DRI) for phosphorus are shown below: Age Group Recommended Dietary Allowance (RDA) per Day Tolerable Upper Intake Level (UL) per Day * […]
  19. Hong Kong Becoming a Vegetarian Heaven #VisitHKG2014/09/08


    The last time I wrote about Hong Kong was for my March trip that I took in early spring where I was invited by the Hong Kong Tourism Board. Since then, I have had to return for two more work trips. Now that I’m even more familiar with the city, I can tell you that […]
  20. Check the Label: Juice Blends May Be Misleading2014/09/03


    If you picked up a product called Pomegranate Blueberry Flavored Blend of 5 Juices, what would you expect it to contain? The name tells you, of course, that there are five juices in the mix, two of which should clearly be pomegranate and blueberry. So you might be surprised to learn that only 0.5% of […]
  21. No Cook Chia Seed Pink Pudding Recipe2014/08/22


    By now all you of should have tried flaxseeds. What about chia seeds? You can certainly eat them raw, but you can actually make a raw no-cook dessert from chia seeds. Similar to flaxseeds, chia seeds are rich in protein and omega 3. In fact, chia seeds have higher levels of fiber and calcium. Only […]
  22. Baked Kale Chips: Two Recipes2014/08/13


    We’ve written about kale many times! I don’t think I need to mention why it’s THE superfood. I mostly saute it with garlic, like how I usually cook other green leafy vegetables. I’ve also baked kale chips many times before; sometimes at a higher temperature at 350F and sometimes at a lower temperature at 250F. After […]
  23. Easy Homemade Tri-Color Granola Cup Recipe2014/08/04


    Fresh berries are in full season right now and I can’t resist bringing all of them home. With some styling, simple fruits can be served as desserts. Easy Homemade Tri-Color Granola Cup Recipe Serve one Time needed: 5 minutes Supplies: a 500-mL mason jar From the bottom layer Granola Strawberries Green seedless grapes Greek Yogurt […]
  24. Mint: Health Benefits and How-To2014/07/07


    Mint is delightful fresh green herb with many variations, all of which are very easy to grow at home. In fact, mint is so incredibly prolific that if you’re not careful, it can take over your entire garden. Mint can also be bought fresh in the produce section of the grocery store. You may associate […]
  25. Acid Reflux Diet: Myths and Natural Food Solutions2014/06/29


    Many people complain of stomach ache, mostly in the evening or after meals. They are most likely suffering from an episode of acid reflux, also known as heartburn. Over-the-counter antacids, like Tums, may offer quick relief from pain. But for most people, a proper diet is the best solution. Acid Reflux: Some Diet Myths You […]
  26. Top 10 Summer Fruits and Veggies2014/06/27


    Summer is here! Well, maybe in some parts of the country, summer is still coming out of hibernation. But there’s no question that the days are longer and warmer, and that means that grocery stores and farmers’ markets are starting to have a larger selection of fresh, local, seasonal produce on hand. There’s no better […]
  27. Healthy Ice Cream 1012014/06/20
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  28. Top Vegetarian Sources of Vitamin B122014/06/17


    You probably know that vegetarians have to seek out alternatives to meat sources of protein and iron, and that vegans need to find non-dairy calcium options. But you may not have thought about the need for vegetarians to manage their Vitamin B12 intake. B12 is an important vitamin that’s involved in maintaining healthy nerve cells, […]
  29. Go Green at Hong Kong Harbour City2014/06/03


    As my second book was released in Hong Kong a few months ago, traveling to this metropolitan city has become a monthly trip. Shopping in Hong Kong is irresistible, regardless of how many times I’ve been there. Most shopping centers are similar in Hong Kong: white in color, multi-floor, crowded, and full of brand names. […]
  30. Mexican Travel: Top 5 Vegetarian Foods2014/05/20


    Traveling as a vegetarian can present some challenges. In Mexico, much of the traditional cuisine is meat-heavy. It’s generally easy to find vegetarian food in upscale restaurants that cater to a tourist clientele, but where’s the fun in eating all your meals in tourist restaurants? Fortunately, some Mexican classics work very well for vegetarian travelers, […]
  31. Is Brown Rice Syrup Healthier Than Sugar?2014/05/16


    Here we go again. Two years ago it was agave nectar; now it’s brown rice syrup. As I have been seeing more and more questions on this hot sugar substitute on our Facebook page, I knew I should write up a proper piece to answer these concerns. Nutrition Data for Brown Rice Syrup Also known […]
  32. Coke and Pepsi to Drop BVO2014/05/14


      Last year I wrote about the danger of brominated vegetable oils (BVO) and reported that Gatorade (a division of Pepsi) announced it would remove BVO from its line. After a year and a half of public pressure, both Coke and Pepsi finally agreed last week to remove BVO from all of their drinks. Products affected […]
  33. A High-Fat Diet May Worsen Asthma Symptoms2014/05/05


    There’s big news on the nutrition front for those who suffer from asthma. Two recent Australian studies have shown that those who eat a diet high in processed foods and saturated fats are more likely to suffer from asthma symptoms – and get less relief from ventolin inhalers. Here’s what the researchers found, and what […]
  34. Another Side of Hong Kong: Organic and Traditional2014/05/01


    Beautiful skylines – that’s probably what Hong Kong is most famous for. Even for someone like myself who was born and grew up there, I never get tired of looking at the gorgeous Hong Kong skyline. Invited by the Hong Kong Tourism Board, I returned to Hong Kong for a week full of activities in […]
  35. Caramel Coloring in Soda Linked to Cancer2014/04/24
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  36. Hibiscus Tea: Health Benefits and How-To2014/04/17


    I was in Hong Kong for my Chinese book launch last month. Some days I was working from dusk until midnight, but some days I was quite free to roam in the city. On a scorching hot day, I visited Zen Organics, an organic farm, where the owner served me a cup of hibiscus tea. […]
  37. Macronutrients – Protein, Carbohydrate & Fat2014/03/14


    Protein Common Names Protein, Peptides Recommended Intake Male ≥ 19 years: 56 g/day Female ≥ 19 years: 46 g/day OR Male and Female ≥ 19 yrs: 0.8 g/kg/day Acceptable Macronutrient Distribution Range (AMDR): 10-35% of energy should come from protein each day What’s Protein for? Builds and maintains muscles, organs, skin, and blood Assists in […]
  38. Nutrition 101: Magnesium2014/03/13


    Magnesium is an abundant mineral in the body and is naturally present in many foods. Magnesium is important in more than 300 chemical reactions that keep the body working properly. Recom​mended Intakes The Dietary Reference Intakes (DRI) for magnesium are shown below: Age Group Recommended Dietary Allowance (RDA) per Day Tolerable Upper Intake Level (UL) […]
  39. Top 5 Things You Should Know about the New Nutrition Labels2014/03/11


    The FDA proposed an update to the Nutrition Facts label last week. The existing label is 20+ years old; it’s really time to do so! Have you had a chance to take a look at the changes? I’ve taken the time to digest the information and am growing to like the changes more and more. […]
  40. Nutrition 101: Fluoride2014/02/27


    Fluoride is a trace mineral consumed most abundantly in drinking water. Recomme​nded​ Intake The Dietary Reference Intakes (DRI) for fluoride are shown below: Age Group Recommended Dietary Allowance (RDA) per Day Tolerable Upper Intake Level (UL) per Day Adults 19 years and up 4 mg male3 mg female 10 mg Kids and Youth 1 to […]
  41. How to Choose the Right Potato For Your Dish2014/02/25


    February is Potato Lover’s Month. What better time to focus on this sometimes under-appreciated vegetable? (Yes, vegetable.) Potatoes are surprisingly nutritious – they are a good source of both Vitamin C and potassium – and can be a very healthy addition to any meal. Did you know that there are officially seven types of potatoes? […]
  42. Nutrition 101: Iodine2014/02/20


    Iodine is a trace mineral that the body needs to make thyroid hormones, which are essential for normal growth and development. Most of the world’s iodine is found in the ocean, where it is concentrated by sea life, especially seaweed. Recomme​nded Intake The Dietary Reference Intakes (DRI) for iodine are shown below: Age Group Recommended Dietary […]
  43. Pack Your Own Security-Approved Vegetarian Food for Air Travel2014/02/18


    Back in the good old days of air travel, when most flights of more than a couple of hours included a meal, it was easy for vegetarians to find food in-flight. All you had to do was request a vegetarian meal when you booked your ticket, and not only were you assured a vegetarian meal […]
  44. 5 Healthy Valentine’s Day Treats to Make at Home2014/02/10


    Valentine’s Day gifts have become pretty predictable. Flowers. Chocolates. Jewelry. An overpriced dinner in a restaurant packed with other couples vying for the best table. It can all take the romance right out of the day. Instead of a stereotypical (read: boring and expensive) Valentine’s Day, why not cook up a little romance at home? […]
  45. Salmon: Health Benefits and How-To2014/02/06


    Salmon is quite simply one of the healthiest foods you can eat. It’s great for light but substantial meals, especially if you’re trying to reduce your meat intake, and you can eat it in a wide variety of ways, from sushi to canned to grilled to baked. The American Heart Association recommends eating at least […]
  46. Nutrition 101: Zinc2014/02/03


    Zinc is a mineral found in every body cell. It has been used since ancient times to help heal wounds, and it plays an important role in the immune system, reproduction, growth, taste, vision, smell, blood clotting, and proper insulin and thyroid function, to name just some of its important effects in the body. Reco​mme​nded […]
  47. Coffee: Health Benefits and How-To2014/01/22


    Mmm… coffee. If you’re like most Americans, you like it. A lot. More than half of us drink at least one cup of coffee every single day. It seems there’s often conflicting information in the news about whether or not coffee is actually good for you. So, let’s take a look at the nutrition data […]
  48. Five Simple Steps to A Healthier You in the New Year2014/01/15


    At the beginning of every year, many of us rush to adopt New Year’s resolutions, only to drop them within weeks. Forget overly lofty and unrealistic goals and take a look at these achievable resolutions instead. Here are our top 5 picks for simple steps that you can start doing right now, and always, on […]
  49. Trans Fats 101: What, Where, and How to Avoid2014/01/06


    You may feel like you hear something about trans fat, or read something about it in the news, almost every day. It’s true that trans fat is getting a lot of attention as more and more efforts are made to reduce trans fat levels in the foods we eat, or to ban it entirely. So […]
  50. Baking with Natural Sugar Alternatives2014/01/01


    Is eating less white sugar one of your New Year’s Resolutions? And are you curious about using natural sugar? If you do a lot of home baking, it may be one area where you’re considering substitutions. Besides its sweetening power, sugar actually has a role in the texture of baked goods, so a certain amount […]
  51. Nutrition 101: Vitamin K2013/12/17


    Vitamin K is a fat-soluble vitamin, meaning that your body stores it in fat tissue and the liver. It is best known for its role in helping blood clot, or coagulate, properly. In fact, the letter “K” in the name of this vitamin originally came from the German word koagulation. Recomme​nded ​Intakes The Dietary Reference Intakes […]
  52. Nutrition 101: Molybdenum2013/12/10


    Molybdenum is a trace mineral that your body uses in small amounts. It is essential for the functioning of many enzymes in the body. Recomme​nded Intake The Dietary Reference Intakes (DRI) for molybdenum are shown below: Age Group Recommended Dietary Allowance (RDA) per Day Tolerable Upper Intake Level (UL) per Day Adults 19 years and […]
  53. Grapes: Health Benefits and How-To2013/12/05


    Grapes have been around a really long time. In fact, the first grape varieties might date as far back as 6000 B.C. Grapes from California, however, were not cultivated until1839 when a trapper from Kentucky planted the state’s first table grape vineyard in the Mexican colonial pueblo now known as Los Angeles. California grapes, available […]
  54. Nutrition 101: Vitamin E2013/12/02


    Vitamin E is the collective name for a group of compounds with specific antioxidant properties. Vitamin E, also known as tocopherol and alpha-tocopherol, is a fat-soluble vitamin, which means that extra amounts you consume are stored in your liver. Recomme​nded Intakes The Dietary Reference Intakes (DRI) for Vitamin E are shown below: Age Group Recommended Dietary […]
  55. Nutrition 101: Manganese2013/11/25


    Manganese is a trace mineral present in tiny amounts in the body. It is found mostly in bones, the liver, the kidneys, and the pancreas. Reco​mme​nded Intake The Dietary Reference Intakes (DRI) for manganese are shown below: Age Group Recommended Dietary Allowance (RDA) per Day Tolerable Upper Intake Level (UL) per Day Adults 19 years […]
  56. Trans Fats On the Way Out? The FDA Moves to Ban Partially Hydrogenated Oils2013/11/21


    You probably know that trans fats are bad for you: They raise your LDL (bad) cholesterol and can increase your risk of heart disease or stroke. Some countries have already banned them. In the United States, trans fats were not even required to be listed on product labels until 2006. Now, just seven years later, […]
  57. Top 13 Solutions to Preparing Your Thanksgiving Dinner2013/11/19


    Thanksgiving is a time for families to celebrate together and be thankful. Let us help you celebrate this year with more healthy options. Whether you are looking to cut the fat, serve gluten free guests or to skip the high fructose corn syrup this year, we have some tips for you. Top 13 Recommendations for […]
  58. Nutrition 101: Copper2013/11/18


    Copper is a trace mineral that functions as a coenzyme in many physiologic reactions. Recomme​n​ded Intakes The Dietary Reference Intakes (DRI) for copper are shown below: Age Group Recommended Dietary Allowance (RDA) per Day Tolerable Upper Intake Level (UL) per Day Adults 19 years and up 900 mcg 10,000 mcg Kids and Youth 1 to […]
  59. Nutrition 101: Selenium2013/11/13


    Selenium is a trace mineral that functions as an antioxidant in the body. It also helps the thyroid and immune system to function properly and may help protect again some cancers. Recomme​​nded Intake The Dietary Reference Intakes (DRI) for selenium are shown below: Age Group Recommended Dietary Allowance (RDA) per Day Tolerable Upper Intake Level […]
  60. Vegetable Oils with Omega-6 May Increase Risk of Heart Disease2013/11/13


    You may heard that polyunsaturated fatty acids (PUFAs) are good for your heart. In fact, if you live in Canada, you may even have seen heart-health claims on the packaging of many vegetable oils and products containing these oils. Since 2009, Canadian labels of these oils and the foods that contain them have been allowed […]
  61. Six Foods to Lower Your Blood Sugar2013/11/07


    If you have been diagnosed with diabetes or pre-diabetes, you probably spend a lot of time thinking about your blood sugar. What you may not know is that you can help to regulate your blood sugar naturally by including certain foods in your diet. Let’s take a look at six foods that can help you […]
  62. Brussels Sprouts: Health Benefits and How-To2013/11/04


    Brussels sprouts tend to bring out strong opinions: You either love them or you hate them. If you love them, you’re in luck – these tiny cabbages are packed with nutrition. As a bonus, they thrive in colder temperatures, so they’re at their peak when there are few other fresh, local produce options available. If […]
  63. Vegan Turkey Alternatives for Thanksgiving2013/10/31


    Are you expecting vegans at your Thanksgiving table this holiday season? Last year we discussed vegan thanksgiving options; this year we want to focus on imitation turkey, as there are an increasing number of vegetarian turkey alternatives on the market. Here are some of the more widely available ones, listed alphabetically: Vegetarian Turkey Alternatives Field […]
  64. Nutrition 101: Vitamin C2013/10/28


    Vitamin C, also known as ascorbic acid, is a water-soluble vitamin, meaning that your body doesn’t store it. It is found in high amounts in many fruits and vegetables. Scurvy (Vitamin C deficiency) was first discovered in British sailors who were not consuming many foods that contained Vitamin C. From then on they carried Vitamin […]
  65. Simple Roasted Butternut Squash Salad Recipe2013/10/21


    Whether you’ve recently harvested a garden full of butternut squash or you’ve just been eyeing the squash at farmers’ markets or the grocery store, the cooler weather is a sure sign it’s time to start making some hearty squash recipes for fall. Butternut squash is excellent in comfort dishes like risotto and pasta. But it […]
  66. Nutrition 101: Chromium2013/10/17


    Chromium is a metal. It is known as an essential trace mineral because very small amounts of chromium are necessary for human health. It is interesting to note that the chromium in our bodies is the same metal used in the chrome plating for cars. Recomme​nded Intakes The Dietary Reference Intakes (DRI) for chromium are […]
  67. Nutrition 101: Riboflavin2013/10/07


    Riboflavin, also known as Vitamin B2, is one of eight B vitamins. All of the B vitamins are water soluble, meaning that the body does not store them but excretes them in the urine. Riboflavin is responsible for the bright yellow colored urine in individuals who take supplements containing B vitamins, such as a multivitamin. Recommended […]
  68. Nutrition 101: Choline2013/10/03


    Choline is an essential nutrient. The majority of the body’s choline is found in specialized fat molecules known as phospholipids, the most common of which is called phosphatidylcholine or lecithin. Recomme​nded Intakes The Dietary Reference Intakes (DRI) for choline are shown below: Age Group Recommended Dietary Allowance (RDA) per Day Tolerable Upper Intake Level (UL) […]
  69. Nutrition 101: Biotin2013/09/30


    Biotin is one of 8 B vitamins. All of the B vitamins are water soluble, meaning that the body does not store them but excretes them in the urine. Recommended Intakes The Dietary Reference Intakes (DRI) for biotin are shown below: Age Group Adequate Intake (AI) per day Tolerable Upper Intake (UI) Levels Adults 19 […]
  70. Nutrition 101: Pantothenic Acid2013/09/26


    Pantothenic acid is one of 8 B vitamins. All of the B vitamins are water soluble, meaning that the body does not store them but excretes them in the urine. Other names for pantothenic acid include pantothenate and Vitamin B5. Recommended Intakes The Dietary Reference Intakes (DRI) for pantothenic acid are shown below: Age Group Adequate […]
  71. Nutrition 101: Vitamin B122013/09/23


    Vitamin B12 is one of eight B vitamins. All of the B vitamins are water soluble, meaning that the body does not store them but excretes them in the urine. Vitamin B12 is also known as cyanocobalamin and cobalamin. Recommended Int​akes The Dietary Reference Intakes (DRI) for Vitamin B12 are shown below: Age Group Recommended Dietary Allowance […]
  72. Herbal Supplements and Prescription Drugs: Interactions to Watch Out For2013/09/19


    You probably know that before filling a prescription, you should make sure your doctor and pharmacist know about all the other medications you’re taking to avoid potential interactions that can change how your medications work. But did you know that it’s equally important to consider the potential interactions between your medications and herbal supplements? Tell […]
  73. Nutrition 101: Vitamin B62013/09/16


    Vitamin B6 is one of eight B vitamins. All of the B vitamins are water soluble, meaning that the body does not store them but excretes them in the urine. Other names for Vitamin B6 include pyridoxine, pyridoxal, and pyridoxamine. Recommended Intakes The Dietary Reference Intakes (DRI) for Vitamin B6 are shown below: Age Group Recommended […]
  74. Reishi Mushroom: Health Benefits and How-To2013/09/15
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  75. How to Harvest and Store Winter Squash2013/09/12


    It may seem way too early to start thinking about anything to do with winter, but when it comes to your garden, the end of summer marks the beginning of winter activities, from planning for your winter garden to harvesting your winter squash. Like their summertime cousin, zucchini, winter squash plants can be prolific. To […]
  76. Maitake Mushroom: Health Benefits and How-To2013/09/09


    The maitake mushroom is a large mushroom native to North America, Europe, and Japan. The Japanese name “maitake” literally means “dancing mushroom.” It is also referred to by the English name “hen of the woods” because of its substantial size and unique shape. Maitake mushrooms have been used as both food and medicine in Asian […]
  77. Nutrition 101: Niacin2013/09/05


    Niacin, also known as vitamin B3, is one of 8 B vitamins. All of the B vitamins are water-soluble, meaning that the body does not store them but excretes them in the urine. Other names for niacin include nicotinic acid and nicotinamide / niacinamide. Reco​mmended Intakes Age Group Recommended Dietary Allowance (RDA) per day Tolerable Upper […]
  78. Nutrition 101: Thiamin2013/08/26


    Thiamin, also spelled thiamine and known as Vitamin B1, is one of eight B vitamins. All of the B vitamins are water soluble, meaning that the body does not store them but excretes them in the urine. Recommended Intakes The Dietary Reference Intakes (DRI) for thiamin are shown below: Age Group Recommended Dietary Allowance (RDA) […]
  79. 5 Simple Ways to Sugar-Proof Your Child’s Lunchbox2013/08/23


    It’s back to school time – which means it’s time to start thinking about school lunches again. You might be tempted to take the easy route and grab an assortment of pre-packaged lunches like Lunchables, or assemble a collection of the many other “kid-friendly” packaged foods marketed to school-aged children and their parents. Unfortunately, many […]
  80. Nutrition 101: Vitamin A2013/08/19


    Vitamin A is a fat-soluble vitamin that is stored in the liver. Vitamin A comes mainly from animal food sources, but we can also make it from compounds called carotenoids found in plant foods. The most famous carotenoid is beta-carotene. Other names for Vitamin A include retinol, retinal, and retinoic acid. Recommended Intakes The Dietary […]
  81. A Healthy Trip through the Paris Markets2013/08/13


      Ah, Paris. The City of Lights – and croissants. And macarons. And cheese. Paris is well known as a foodie destination, but with so many wonderful foods to try, it can be tempting to overindulge. One great way to sample a number of French treats without going overboard (or blowing your budget) is to […]
  82. How to Make Great Edible Gifts From Your Garden’s Bounty2013/08/08


    As summer reaches its peak, home gardens go into overdrive. If your garden produces more than you can use, there are many ways of preserving your harvest for later in the year. But your garden’s bounty can also be transformed into lovely edible gifts to share with friends and family. Homemade gifts may take a […]
  83. Nutrition Faceoff: Margarine2013/08/06


    The trans fat controversy has scared a lot of people away from using margarine (aka buttery spread). However, many margarine products no longer use partially hydrolyzed oil. So, how do you make a decision when choosing the right kind of vegetable-oil-based margarine? Nutrition Faceoff: Margarine (Buttery Spread) I Can’t Believe It’s Not Butter – Original […]
  84. Caffeine Content Of Common Foods and Drinks2013/08/03


    Since publishing our recent article on energy shots, we have received lots of messages from readers about the caffeine content of other foods and drinks. We’ve done some research and put together the following list. Caffeine Content of Common Foods “Energy” Products Energy shots: ~100 to 280 mg per 2 oz Energy drinks: ~40 to […]
  85. Ginger: Health Benefits and How-To2013/08/02


    Pungent and spicy, ginger is a spice commonly used in Asian cuisines. Aside from adding zest to dishes, many Asian cultures have actually used ginger as a herbal medicine for thousands of years. In Greek, ginger is called ziggiberis, and in Latin, zinziberi. It is recorded that by medieval times, ginger was imported to Europe […]
  86. Gout Diet: What Foods To Eat and Avoid2013/07/31


    High levels of uric acid can cause gout, a painful form of arthritis. The accumulation of uric acid in the blood creates crystals around a small joint. Uric acid is the final metabolite of purine metabolism. In other words, uric acid is produced when your body processed purine. Therefore, purine content in foods plays an […]
  87. Healthy Homemade Banana Sticks With Chocolate2013/07/29


    Summertime brings cool desserts that appeal to kids! Instead of popsicles and ice cream bars, why not try making a healthy dessert with bananas? Make Your Own Kid-Friendly Dessert with Fruit and Chocolate A week ago I received my grocery delivery with a bundle of eight bananas. After a week, I still have three left, […]
  88. Nutrition 101: Vitamin D2013/07/25


      Vitamin D is one of the most talked about and researched nutrients. Often mentioned in the same breath as calcium, fat-soluble Vitamin D’s important role in optimal bone health is well documented. While exposure to sunlight does trigger Vitamin D production, recommended intakes are based on minimal sun exposure. Recommended Intakes The Dietary Reference […]
  89. 6 Tips for Buying Natural Dietary Supplements2013/07/23


    Many of us are supplement users. And by dietary supplements, I’m not only referring to multivitamins. Supplements include not only vitamins and mineral supplements like Vitamin B complex and calcium pills, but also herbal and other supplements like glucosamine sulfate and lutein pills. So, how should you go about choosing the right one? 6 Tips […]
  90. Diabetes Meal Plan on a Budget2013/07/22


    Healthy eating is an integral part of managing diabetes and blood sugar. Having a well-planned weekly menu and a well-stocked kitchen really helps to make managing healthy eating a breeze. Believe it or not, buying healthier foods can actually save you money. 5 Money-Saving Tips for Diabetes Meal Planning 1. Don’t Buy Everything Organic I […]
  91. Anatomy of A Breakfast Smoothie2013/07/18
    What’s not to like about a smoothie? It’s a quick, easy way to get sustenance into busy parents and kids before rushing off in the morning. We’ve found it to be a refreshing change of pace from the usual breakfast rotation. And, everyone seems to get a kick out of deciding what portion of which […]
  92. Top Foodie Tours in New York City2013/07/15


    New York City. It’s a foodie paradise, and both top-notch restaurants and foodie tours abound. In the heart of a massive city, surrounded by concrete and steel, is it possible to connect with the land and find opportunities to explore local, natural foods? We found the answer is yes! Odds are, you’ll eat more than […]
  93. Strawberries: Health Benefits and How-To2013/07/11


    When we asked you, our readers, about your favorite summer fruits last week, 49% of you voted for summer berries. With that in mind, we decided to write about one of the most favorite berries – strawberries. It is documented that strawberries were cultivated as early as in ancient Rome! In the United States, more […]
  94. How To Cook Fava Beans2013/07/08


    Fresh fava beans are in season during springtime, and because they start to deteriorate once picked, they must be prepared and enjoyed soon afterward. We recently purchased a fresh batch of fava beans and after all the work involved in prepping them for eating, decided to share how to cook them. How To Cook Fava […]
  95. Fat Replacers and Thickeners in Low-Fat Products2013/07/02


    If you are a label reader, you will find that many low-fat or fat-free versions of your favorite food products contain multiple fat replacers. Because the real fat has been removed from the product, manufacturers have to use other ingredients in place of fat. What are these ingredients and what exactly do they do? Fat […]
  96. Red, White, and Blue Foods for Independence Day2013/06/27


    Independence Day is a great time for parties picnics, potlucks, and barbecues. Unfortunately, these celebrations tend to be heavy on fat, salt, and sugar as we tear open bags of chips, bottles of soda (or beer), tubs of potato salad, and cartons of ice cream. This year, why not mix in some healthier options that […]
  97. Energy Shots and Caffeine Safety2013/06/24
    In the quest for ever increasing energy levels, some are turning to so-called energy shots which have caffeine added. A Consumer Reports article summarized a variety of energy shots that ranged from 6 mg caffeine per serving all the way up to 242 mg caffeine. What can one find in these energy shots and are […]
  98. Nutrition Faceoff: Apples vs. Oranges2013/06/18


    We’re all familiar with the phrase “don’t compare apples to oranges.” We thought it would be fun to take that familiar phrase to heart and actually compare these two different fruits. Is there a clear winner between the two? Nutrition Faceoff: Apples vs. Oranges Apples Oranges Serving Size 1 medium (3″ diameter),skin on 1 navel […]
  99. Top 5 Ways to Lower Blood Pressure2013/06/12


    Nine out of ten Americans and Canadians will develop high blood pressure in their lifetime. As a leading cause of heart disease, high blood pressure should not be taken lightly – getting blood pressure under control should be a top priority. Dietary changes can have a high impact on blood pressure readings. Implementing the recommended […]
  100. Men Have Different Nutritional Needs2013/06/10


    Men are from Mars and women are from Venus – and we can add nutritional differences to the list of things that are different about men and women. This Father’s Day, let’s look at the specific nutritional needs of the men in your life. Specific Nutritional Ne​eds for Men More Calories Men weigh more and […]
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