7 Foods That Are Always in a Nutritionist Fridge

Grocery shopping can be overwhelming — so many aisles, endless products, and thousands of brands to choose from. As a registered dietitian, I’m always asked what’s on my go-to grocery list.

Part of my job is to help clients figure out how to navigate the grocery store and stock a healthy, delicious fridge. Well… here’s a sneak peek into my fridge and the food you’ll always find.

1. Baby spinach

This nutrient-dense leafy green is packed with vitamins, minerals, tons of phytonutrients — carotenoids and flavonoids which provide protection against damaging free radicals — and fiber. Fiber helps with weight regulation by keeping us full.

Spinach is also one of my favorite beauty foods. It’s high in vitamin C, which is needed for the creation of collagen and vitamin A, which promotes youthful skin and gorgeous hair. And just when you thought that was enough, spinach still has:

• vitamin K, which is beneficial for strong bones and digestive health
• magnesium, which is essential for chemical reactions in the body
• plant-based non-heme iron

Speaking of non-heme iron, it’s absorption is enhanced when combined with foods containing vitamin C. So next time you eat cooked spinach, squeeze some lemon juice on top for optimal iron absorption. 

How to eat it: I eat tons of both raw and cooked spinach. I use raw spinach in my smoothies, juices, and as a base for salads. I sauté spinach in olive oil and garlic as a side dish, or incorporate it into a variety of pasta sauces.  

2. Avocado

All fats are not created equal! Avocados — which are loaded with healthy monounsaturated fats— boost brain and heart health. These beneficial fats, along with avocado’s natural high-fiber content, help lower bad (LDL) cholesterol, stabilize blood sugar levels, and support weight management. And thanks to the vitamins K, C, E, and A, a variety of B vitamins, and potassium, eating avocados regularly can improve skin health, immune function, and reproductive hormone balance.

I recommend that the majority of us eat an avocado daily, especially anyone working on hormone balance or looking to enhance fertility. Avocados house the fats we need to make sex hormones, as well as the omega-3 and omega-6 fatty acids, and essential amino acids that our body cannot produce, making them a great source of protein for strong muscle tissues. Avo-awesome.

How to eat it: They’re so easy to incorporate into my recipes, I could eat them with any meal. I add avocado to smoothies for a creamy consistency. I throw avocado chunks in all my salads or pair it with eggs or smashed on toast to boost satiety. 

3. Almond milk

As a healthy source of fat, protein, and nutrients, almonds do wonders to promote smooth, vibrant, stress-free skin. It’s high in anti-stress magnesium, which helps to relax muscles, calm the nervous system, and support digestive health. Eating almonds encourages the body to protect itself from harmful free radicals that can lead to inflammation and disease.

When making almond milk, be sure to pre-soak the nuts to enhance the availability of the nutrients and make the digestion process easier. If you don’t have time to make almond milk, try whole raw almonds. They’re a perfectly satisfying snack for in between meals!

How I drink it: I always have a homemade version in the fridge as a dairy-free, creamy, delicious cow’s milk alternative. It’s a necessary ingredient in my morning coffee. And with raw almonds, I throw chopped ones into my salads or veggies. It’s a great way to add a satisfying crunch of protein to dishes. 

4. Lemon

I start every morning with hot lemon water to get my digestive process going and kick-start my day with antioxidants, including the immune-boosting vitamin C. Although lemons contain natural acids that aid in digestive support, they’re alkaline-forming. Once these acids enter the digestive process, they act as a cleansing agent to help flush toxins out of the system. Other nutrition benefits of lemons include:

• vitamins (vitamin E and B)
• minerals (magnesium and potassium)
• antioxidants (beta-carotene)

Many of the antioxidants are found in the yellow skin, so whenever you add lemon juice to your water, include the peel. For sauces and soups, grate the skin as a topping.

How I eat it: I use lemons from morning to evening in beverages and salad dressings, and over cooked vegetables, fish, and sauces.  

5. Organic berries

You’ll find every type of berry in my fridge, but blueberries are my favorite! They’re low in sugar and high in fiber, packed with vitamins A, C, and E, and full of anti-inflammatory properties. It’s also one of the highest antioxidant-filled fruits. In fact, the reason it’s so blue is because of the antioxidant anthocyanin, which is responsible for that gorgeous blue color.

It’s important to buy organic because nonorganic berries often contain high amounts of pesticides, and you don’t peel the skin off blueberries. If you’re worried about fruit going bad in the fridge, buy frozen berries — they have the same nutritional value and health benefits.

How I eat it: I consume tons of fresh berries with breakfast, stew them for yogurt parfaits, or add them to chia pudding or smoothie bowls.  

6. Kale

I use this superfood in everything… and everything. It’s one of my favorite, nutrient-dense detoxifying foods. Kale is loaded with vitamins and minerals that benefit your skin, eyes, immune system, digestion, bones — I could keep going! It’s got amino acids, vitamin A, C, and K, as well as the minerals iron, magnesium, and calcium.

How I eat it: I like to eat all the varieties, raw and cooked, as key ingredients to juices, smoothies, salads, sautés, soups, pastas, and grain and egg bowls. 

7. Organic pasture-raised eggs

Eggs are one of my favorite animal protein sources. Just one egg contains 7 grams of high-quality protein. One whole egg can also give you all the essential amino acids, 5 grams of healthy fats, and a wide range of vitamins and minerals, including iron, choline, vitamin B-12, and the rare vitamin D.

One of my egg rules: Always eat the whole egg! The yolk is the most nutritious part, housing the majority of its vitamins and minerals and 40 percent of the total protein.

How I eat it: My favorite way to prepare eggs is soft boiled — if you’re a yolk lover like me, check out my guide on how to make the perfect gooey egg. 

So what’s the bottom line? Pack your fridge with healthy, whole foods, focusing on plants. Look for a variety of colors, textures, shapes, and sizes, and always make sure you’ve got some sort of leafy green in there!

Health benefits of sugar snap peas

Sugar snap peas are members of the legume family, and can be eaten raw or steamed on low heat.

Nutritionists say these kinds of peas are good because of their high content of Vitamin C and other nutrients.

Dieudonne Bukaba, the nutrition programme coordinator at Africa Humanitarian Action (AHA) Rwanda, explains that Vitamin C is water soluble, antioxidant vitamin that speeds up the healing of wounds, boosts immunity and also aids in the production of collagen, making them a great option to include in one’s diet.

Because they are a source of Vitamin C, he says when consumed, they help protect DNA structures from damage and improve the immune system.

Everyone needs Vitamin C to repair tissue. It is also an antioxidant that protects the cells from damage by free radicals.

“Just like other kinds of peas, beans and leafy vegetables, sugar snap peas are rich in Vitamin K which is essential for the wellbeing of the body. And for this reason, making them part of your daily diet is essential,” he says.

Provides essential vitamins

Apart from vitamins, sugar snap peas contain other nutrients which are capable of improving the health of the heart and bones.

“They are a source of Vitamin K, which activates osteocalcin and helps keep calcium in bones. They also contain Vitamin B6 that improves bone health by reducing the buildup of molecules that cause osteoporosis,” he says.

Joseph Uwiragiye, head of nutrition department at University Teaching Hospital (CHUK), says folate is also found in sugar snap peas, which helps to improve heart health.

He explains that folate is a B vitamin that helps make new cells. When there is a low level of folate in the body (blood), it can raise levels of homocysteine, which increases the risk of heart disease.

“Women who are pregnant, or may become pregnant, need adequate amounts of folate to prevent spinal cord defects in their babies. Besides, potassium found in these peas is a mineral needed for building proteins and muscle, and it also helps control the acid-base balance in the body,” he says.

Uwiragiye notes that these peas also contain iron, a mineral necessary for normal blood cell formation, whereby adequate intake of iron helps to prevent conditions such as anemia and fatigue.

When it comes to protecting the body against the growth of cancer cells, he says opting for these peas is ideal as they are also a source of beta-carotene, which is an antioxidant that helps protect against cancer.

OTHER BENEFITS

Bukaba observes that many times, people always have a problem when it comes to how many calories they should take in, especially those who want to control or lose weight.

Here, he says, turning to sugar snap peas is essential because when consumed, they make one fill up easily. In fact, they make one fill up easily without taking in too many calories, as they contain few.

When it comes to feeling full, the volume of food matters more than calorie content. Additionally, the protein in sugar snap peas is used to promote immune health and make hormones and enzymes,” Bukaba says.

“The body also uses fat in food as a source of energy. Fat is needed to help maintain cell membranes and assist with the absorption of fat-soluble vitamins including Vitamin C, folate and potassium,” he says.

Private Kamanzi, a nutritionist at Amazon Complimentary Therapy in Remera, says sugar snap peas also help you meet some of your vitamin and mineral needs.

“Vitamin C is best known for its antioxidant benefits, which helps reverse and prevent cell damage caused by toxins called free radicals. But it’s also important for making collagen, which means the Vitamin C in the peas also benefits your skin, bones, cartilage and hair,” Kamanzi says.

He points out that this green legume is loaded with vitamin A, B-1, B-6, C, which are known for maintaining bone health.

Kamanzi says peas are high in fibre and low in fat and contain no cholesterol as they’re also a good source of vegetable protein.

“Most veggies offer at least some Vitamin C, but sugar snap peas are an especially great source of this vitamin, which is needed for the body,” he adds.

Kamanzi notes that Vitamin A is another antioxidant vitamin, which is known for its ability to promote good eyesight and keep the connective tissue strong.

Sugar snap peas have a moderate amount of multiple B vitamins. These help break down protein, carbohydrates and fat into energy, and they also aid nerve function and promote red blood cell production, says Kamanzi.

Spectacular Lyrid meteor shower will peak on April 22, 2018

The Lyrids are classified as a medium-strength shower. 

A spectacular celestial show is in the offing as scientists expect the Lyrid meteor shower to peak shortly before dawn on April 22.

Up to 20 meteors per hour will likely be visible overnight on April 21-22, as per NASA`s Jet Propulsion Laboratory. To view the Lyrid shower, observers should find an area away from light pollution on the night of April 21.

As the waxing Moon may interfere with visibility, the best time to view it is the few hours after the Moon sets. Special equipment like telescopes and binoculars are not necessary to view the Lyrid meteor shower, which is safe to view with naked eyes, IANS reported.


According to  Jet Propulsion Laboratory, "Lyrid meteors are active from April 14 through the 30th. They peak on the 22nd. In the early morning sky, a patient observer will see up to more than a dozen meteors per hour in this medium-strength shower, with 18 meteors per hour calculated for the peak. US observers should see good rates on the nights before and after this peak. A bright first quarter moon plays havoc with sky conditions, marring most of the typically faint Lyrid meteors. But Lyra will be high overhead after the moon sets at midnight, so that's the best time to look for Lyrids."

The Lyrids are classified as a medium-strength shower. To quote NASA - "Lyrids are pieces of debris from the periodic Comet C/1861 G1 Thatcher and have been observed for more than 2,600 years. In mid-April of each year, Earth runs into the stream of debris from the comet, which causes the Lyrid meteor shower. You can tell if a meteor belongs to a particular shower by tracing back its path to see if it originates near a specific point in the sky, called the radiant. The constellation in which the radiant is located gives the shower its name, and in this case, Lyrids appear to come from a point in the constellation Lyra."

This River Is Alive (11 Pics)

It's Java, Indonesia.

Amazing Cup Art (11 Pics)

Very cool cup art. Done with a pen and a pencil. 

7 Reasons Your Blood Pressure Is Unexpectedly Through the Roof

Even if you’re in tip-top shape, your blood pressure could go from totally normal to sky-high in a matter of minutes. The worst part is, you may have no idea it’s happening. While we know diet and exercise play a role in maintaining consistently normal levels, some people suffer from high blood pressure that seemingly appears out of the blue. A sudden spike could be the result of routine habits or nothing more than a fluke. Whatever the case, it’s time to stop wondering why your otherwise healthy BP levels sometimes reach an all-time high.

Here are seven everyday factors that could be sending your blood pressure through the roof.

1. You hate the doctor’s office 

Lots of folks would rather skip their annual visit, but routine exams are part of being a healthy adult. Preventative screenings, ongoing monitoring, and the like are what help keep your body performing at its best. Regardless of the nature of the visit, though, some people experience elevated blood pressure just by walking through the door.

According to research, “White-coat hypertension occurs in 15% to 30% of subjects with an elevated office blood pressure, and the phenomenon is reasonably reproducible.” So, if your chart history shows HBP readings with every visit despite an otherwise healthy lifestlyle, white-coat hypertension with you could be behind it.

What to do about it 

If this happens to you, it’s important to take some preventative measures before stepping foot in the doctor’s office. For instance, give yourself plenty of time to get there so you’re not rushed. Furthermore, ask the nurse or doctor to take your blood pressure at the end of the appointment to help get a more accurate reading. If this is a consistent problem, it might be in your best interest to get an at-home monitor. That way, you can take your blood pressure when you’re totally relaxed, and keep an ongoing log to show your doctor during each visit.

2. You have a full bladder 

Believe it or not, holding your pee can have a negative impact on your blood pressure. Middle-aged women should be particularly conscious of this. In fact, research has found “systolic and diastolic blood pressure is increased by urine-holding at least 3 hours after the last urination in middle aged women.”

What to do about it 

There’s not too much explaining to do here, except for knowing it’s important to use the bathroom when you need to. Additionally, whenever you’re about to have your blood pressure taken, whether at home or at your doctor’s office, be sure you’ve emptied your bladder prior to being tested.

3. You’re too stressed 

As we know, stress plays a major role in raising blood pressure. Whether it be a grueling day at work or ongoing troubles at home, stress requires attention on your part. Much like being in a rush on your way to the doctor’s office, a spike in stress can wreak havoc on your body and mind, which is why it’s crucial to learn proper stress management skills that are right for you.

What to do about it 

When it comes to diffusing a stressful situation, everyone’s needs are different. According to Harvard Health Publications, there are some methods worth testing out. For instance, learn how to best nurture yourself, such as treating yourself to a massage, taking a nap, or listening to calming music. You can also hone your time management skills, learn relaxation techniques, or work on strengthening your social network.

4. You take certain medications 

Certain medications — short or long term, prescription or over-the-counter — can impact a person’s blood pressure. For instance, NSAIDS, such as Aleve, Advil, and Motrin, may raise a person’s blood pressure, Mayo Clinic says. And prescription drugs, such as antidepressants and hormonal birth control can also cause a spike.

What to do about it 

Before beginning any new medication or treatment plan, it’s imperative to discuss all potential risk factors and side effects with your doctor. Depending on the current state of your overall health, he or she may suggest lifestyle changes, or even an additional medication to counteract the negative side effects of that medication. In turn, this will help in managing your high blood pressure.

5. You drink lots of caffeine 

Slamming energy drinks or caffeine-loaded coffee throughout the day will give you more than just the jitters. According to Mayo Clinic, “Caffeine can cause a short, but dramatic increase in your blood pressure, even if you don’t have high blood pressure.” While the exact cause is unknown, the experts say the sudden spike in blood pressure may be because a hormone that helps keep the arteries widened gets blocked. Additionally, other researchers believe it has to do with how caffeine impacts your adrenal glands.

What to do about it 

The best way to combat the negative effects of caffeine, as you might have guessed, is to avoid it. Instead of grabbing an energy drink when you need an extra boost, get up and go for a walk to get some fresh air. Furthermore, be sure you’re drinking plenty of water throughout the day. Your body will eventually adjust to less caffeine.

6. You have your period 

Dealing with your period can be unpleasant, given the mood swings, chocolate cravings, and fatigue. And according to Everyday Health, your blood sugar levels can fluctuate during that time of the month, as well. “Fluctuations in hormone levels before and during a woman’s period may trigger temporary insulin resistance, which in turn causes blood sugar levels to shift,” the publication writes. It’s important to keep a watchful eye on this, especially if you’re diabetic.

What to do about it 

If you notice any changes in how you feel during your period, it’s important to discuss them with your doctor. Or, if you have an at-home monitor, take your blood pressure and keep a daily log. If you see a spike only during a certain time of the month, it may be time to change up your eating habits and workout regimen.

7. You cross your legs 

It’s natural for most adults to cross their legs at the knee, especially while trying to switch positions throughout a long day of sitting in an office chair. But be careful, because doing so too often could cause your blood pressure to spike. Although research is somewhat lacking, one small study found blood pressure does increase when legs are crossed.

What to do about it 

When you want to change your sitting position, take to the floor for some yoga stretches, or switch to standing at your desk, if possible. Additionally, when you’re actually getting your blood pressure taken, be sure to keep your legs uncrossed, feet flat on the floor. While the nurse should remind you of this, they’re human too, so it’s possible they could forget. Just a good thing to keep in mind the next time you’re getting your vitals taken.

Symptoms of sudden high blood pressure 

Remember our mention of possible symptoms of sudden high blood pressure? Well, the time has come to give you a rundown of major red flags you definitely shouldn’t ignore. Doctors Health Press says to look out for blurred vision, headache, and weakness or numbness in arms, legs, and face. If you’ve ever experienced similar symptoms, regardless of whether your medical history has ever recorded HBP levels, it’s important to communicate this information with your doctor immediately.

Does Apple Cider Vinegar Really Help Blood Pressure? This Expert Knows

Apple cider vinegar seems to have been the miracle in a bottle that everyone has been buzzing about lately (it has been said to help people lose weight, as well as aid digestion and regulate cholesterol, among other things), and some people have started adding it to their daily regimen as a way to help naturally aid with blood pressure issues. 

However, according to Dr. Seth Martin, a preventative cardiologist at Johns Hopkins, there is no evidence to support that apple cider vinegar will do anything to help your blood pressure.

"There is no good evidence that apple cider vinegar is an efficient way to lower blood pressure," he said in a phone interview with POPSUGAR. "In my research, there was only one study done in rats that said it could possibly lower blood pressure, but that's all I have seen."

Dr. Martin said that in order to get a handle on your blood pressure, you should really stick to what has been proven to work. This, he said, includes a DASH- or Mediterranean-style diet, swapping out butter for extra-virgin olive oil, replacing salt with spices, and maintaining an overall healthy lifestyle, which includes exercise and eating smart.

"I really encourage people to stick with what has worked in the past and what methods there are strong clinical evidence for and not to get wrapped up in trends," he said.