If you’re not a fan of spicy foods, it might be beneficial for you to get used to the flavour. Lots of new research is showing how great spicy foods can be for your stomach and can even help to ward off diseases.

There have been long-standing myths that have said that eating spicy foods can cause stomach ulcers and other problems for the stomach.  This is not true. Research actually shows that eating ho chili peppers can protect stomach lining and can also prevent gastric damage that is associated with anti-inflammatory pain killers. Chilies are also high in various nutrients such as vitamin A, vitamin C, and calcium. There has also been some research that shows that hot chilies can also reduce the risk of cardiovascular disease. Research has also shown that eating hot chilies can help to prevent diabetes and boost metabolism and may also have the ability to prevent certain types of cancer.  

It is important to note that you shouldn’t go overboard. A Mexican study found that those who ate approximately 9 to 25 jalapeños a day were slightly more likely to have a raised risk of getting stomach cancer.

Research is showing that hot chili peppers are going to be an up and coming health power. A study done in the United Kingdom found that capsaicin (it’s responsible for the burning sensations in chili), can kill pancreatic and lung cancer cells without damaging the cells around it.This is why many researchers believe that those living in India and Mexico who regularly eat spicy food, tend to have lower rates of certain cancers than those living in Western countries who have more bland diets.

An Australian study found that adding chilies to meals can also help protect against the buildup of cholesterol in the blood.

Chilies are great because they make food more flavourful, increase metabolism, keep us full for a longer period of time, and helps to burn fat as well. Add more chilies to your diet today!

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There are many foods that can help you to improve your hair, brain, and even boost your energy. Here is our guide on what foods to eat:

For Your Hair:
-Low-Fat Cottage Cheese – Since hair is mostly made of protein it is important to eat a lot of protein to have a healthy and vibrant mane. Low-fat cottage cheese is full of protein and has 14 grams in half a cup.
-Pumpkin Seeds – Pumpkin seeds are full of zinc. Zinc helps to reduce shedding.

For Your Brain:
-Arctic Char – This fish is full of omega-3 fats, DHA, and EPA which all help to improve brain function.
-Kale – A study done in the journal Neurology has reported that getting more than two servings per day of veggies especially leafy green ones such as kale – slows down cognitive decline by 40%.

For Your Nose
-Sunflower Seeds – Hay fever affects many people all over the world, you can stop Hay Fever with vitamin E. Researchers believe that vitamin E calms the part of your immune system involved with allergies. Sunflower seeds have 49% of your daily vitamin E needs in an ounce.

For Your Eyes:
-Whole eggs – If you’re eating eggs, don’t just eat the egg white, eat the yolks too! The yols are a great source for two antioxidants – lutein and zeaxanthin, they are carotenoids that fight cataracts as well as macular degeneration.

For Your Heart:
-Asparagus – Asparagus have lots of foate and potassium which are both nutrients that are great for your heart.
-Grape Juice – Purple grape juice is high in phenolics. Phenolics is a group of powerful antioxidants that swallows up heart-damaging free radicals.

For Your Bones:
-Chocolate – Chocolate is rich in magnesium which is vital for bone health.
-Canned Salmon – The omega-3s in this fish can help to increase bone density. Salmon typically has lower heavy metals such as mercury than other fish. Canned salmon is another great source of calcium which is also essential for healthy bones.

Tag(s): Nutribar

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A new study found in the British Medical Journal has shown that eating fibre and whole grains can drastically reduce the risk of developing bowel cancer. Researchers have found that for every 10g a day of fibre intake, there is a 10% decrease in the risk of developing bowel cancer. Adding an additional 90g a day or three servings of whole grains has also led to a 20% reduction in the risk of developing bowel cancer.

Here is a list of foods high in fibre:

-Cereals

-Oatmeal

-Whole wheat pancakes and waffles

-Whole wheat toast

-Granola bars

-Rye bread

-Bran muffins

-Whole wheat crackers

-Whole wheat pasta

-Brown rice

-Nuts

-Popcorn

-Various Vegetables: Beets, Beans, Broccoli, Brussel Sprouts, Carrots, Cauliflowers, Eggplants, Mushrooms, Peas, Peppers, Spinach, Sweet Potatoes, Squash, Tomatoes

-Several Fruits: Apricots, Apple, Bananas, Blueberries, Cherries, Dates, Kiwi, Grapefruit, Mangoes, Peaches, Pears, Plums, Strawberries

Tag(s): Nutribar

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By eating fruits and vegetables in a wide variety of colours, you will be able to stay thin because they are lower in calories, have tons of antioxidants, and will help to keep you healthy and youthful.

Red: Red foods are filled with lycopene, which reduces the risk of several kinds of cancers. Foods that are associated with this group include: beets, red apples, grapefruits, red peppers, pomegranates, red cabbage, radishes, watermelon, red grapes, cranberries, tomatoes, strawberries, raspberries, and cherries.

Orange & Yellow: Orange and yellow coloured foods are rich in carotenoid which helps to reduce the risk of hearth disease and cancer. They also help to improve the immune system. Those that eat these types of foods are also less likely to have eye disorders and blindness associated with age. Foods in this group: apricots, butternut squash, carrots, cantaloupe, grapefruit, lemons, mangoes, oranges, nectarines, papayas, peaches, pineapple, pumpkins, and corn.

Green: Green fruits and vegetables contain chlorophyll and lutein which contributes to eye health. Green foods: peas, cucumbers, celery, artichokes, asparagus, avocado, beans, broccoli, brussel sprouts, cabbage, lettuce, kiwi, spinach, and zucchini

Blue & Purple: Blue and purple vegetables and fruits contain anthocyanins which protect cells from damage. This category includes: blueberries, blackberries, eggplants, figs, plums, prunes, and grapes.

White: These foods help to lower cholesterol and blood pressure. They also reduce the risk of stomach cancer and heart disease. Foods included in this group are: potatoes, bananas, cauliflower, garlic, ginger, mushrooms, onions, parsnips, and turnips.

Tag(s): Nutribar

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Increasing your metabolism is a way to help shed those extra pounds. Here are some ways to increase your metabolism:

1. Drink green tea. Green tea contains a plant compound called ECGC, this compound promotes fat burning.

2. Get enough iron. Iron is important because it helps carry oxygen to your muscles, if your muscles don’t get enough oxygen, metabolism slows. To get more iron into your diet you can eat iron-fortified cereals, dark leafy greens, and beans.

3. Sleeping early also helps to boost your metabolism. Get at least 8 hours of sleep a night so that you do not throw off the amount of leptin and ghrelin in your body. Leptin and ghrelin are hormones that regulate your energy use and appetite.

4. Eat a good breakfast every day. Some things to eat for breakfast include lean protein with complex carbohydrates and healthy fats. Egg whites are a great example for proteins and steel-cut oats are also great for complex carbohydrates.

Tag(s): Nutribar

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Vegetable side dishes are often overlooked as part of thanksgiving dinners because of the flashier thanksgiving fundamentals. Cruciferous vegetables are especially healthy for you because they are non-starchy. Cruciferous vegetables are those that belong in the cabbage family: cauliflower, bok choy, broccoli, and cabbage. Collard greens, parsnips, kale, rutabagas, water cress, turnips, and arugula can also be included as part of this family.   Cruciferous vegetables are healthy for you because they contain glucosinolates that can help lower the risk of cancer. Research has also found that these compounds have the capability to stop the development of cancer because they are able to turn on tumor suppressing genes.

Tag(s): Nutribar

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Our bodies attempt to convert all the things that we eat into fuel and some foods deliver better energy than others. Our metabolism is what burns the fat that we eat. Different foods burn fat differently, some are better at burning fat than others. These power foods will boost your metabolism, increase your energy levels, and help to burn fat.

-Hot peppers: Capsaicin is a chemical found in jalapenos and cayenne peppers, this chemical increases heart rates and improves metabolism.

-Good fats: Avocados and olive oil are excellent sources of healthy monounsaturated fats.

- Low-fat dairy products: Calcium triggers metabolism. Yogurt and skim milk are full of complex carbohydrates, which boosts metabolism, this in turn keeps insulin levels low after a meal. High insulin levels indicate the body to keep holding onto the fat in your body.

-Berries: Blueberries have the most antioxidants. Berries are also a great source of fiber.

-Green vegetables: Green vegetables are great because they are low in calories and high fiber. Asparagus is one of the best vegetables to eat because it flushes out the body’s system and reduces water retention.

-Grapefruit: They are full of pectin which helps to break down body fat.

-Tea: Tea helps to burn calories. Green tea is the best tea to drink because it has EGCG which is a chemical that causes the brain and nervous system to run more quickly which helps to burn more calories. Black teas and white teas are also healthy for you but be sure to avoid processed bottled teas.

-Whole grains: They are a great source of fiber as well as complex carbohydrates.

-Nuts: Nuts contain fiber, protein, and healthy fats that help keep you full. Peanut butter is also good for you because it’s filled with Niacin which helps to prevent bloating.

-Coffee: Coffee with caffeine increases heart rates and assists in burning more calories. Although good for you, the coffee you drink should have low fat milk and have very little sweeteners.

Tag(s): Nutribar

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Sleep is one of the most important aspects for a healthy body. Sleep deprivation can cause stress, depression, headaches, irritability and many other health problems, which is why it is imperative to get enough sleep. Bedtime snacks that are rich in complex protein as well as carbohydrates and calcium are the best for inducing sleep. 

These foods can help you get a better night’s sleep: 

Dried tart cherries

-Dried cherries produce serotonin (a sleep-inducing neurotransmitter) and melatonin that aids in creating a better night’s sleep. They are also filled with antioxidants! 

Non-fat popcorn

-Popcorn has carbohydrates that carry tryptophan (an amino acid) into the brain that makes serotonin. 

Chickpeas

-Filled with vitamin B6 that produce serotonin. 

Honey

-Honey can cause an increase in blood sugar which then reduces orexin in the brain. Orexin is a neurotransmitter that has been recently linked to keeping people awake. 

Halibut

-Halibut has vitamin B6 as well as tryptophan - both help with sleep. 

Dairy Products

-Dairy products such as milk, cheese, and cottage cheese are also great for a better night’s sleep because the calcium in these foods helps create tryptophan, which then creates melatonin. 

Chamomile tea

-Chamomile tea is deficient in caffeine that is typically found in other teas. Additionally, it has a soothing and calming impact on the body. Drinking warm liquids before going to bed can also cause sleepiness because it raises body heat.

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As it turns out, the old saying of ‘an apple a day keeps the doctor away’ is absolutely true. Last month was Nutrition Month, and it is something that we can apply every month, not just once a year. Eating right, as we know, has multiple benefits. 

Via the Leamington Post and Shopper, we find this story. Take a look and let us know what you think!

nutrition

Spring forward! March is National Nutrition Month. We’ve always got the delicious meal replacement bars, shakes and powders you know and love. In honour of such an important month, check out some of our recipes to help you on your journey. Dieticians.ca also has a great recipes section – try them out and let us know.

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