Legumes are plants that bear fruits in the form of a pod, inside of which seeds are found. Their mature, dried seeds are largely consumed worldwide. Legumes were one of the first crops to be cultivated by man. They are still important in many modern cultures because they can be stored easily and have great nutritional value. According to the USDA’s food pyramid, legumes are part of the vegetable group. However, because of their high protein content, they are also considered part of the protein group. Dried beans, split-peas, lentils, chickpeas, and soybeans are found in this unique subgroup. Even though peanuts are technically legumes, they are included in the nuts and seeds subgroup because nutritionally, peanuts are more similar to nuts than they are to beans and peas.
Watch Your Posture!
Slouching on the couch, holding the phone with one shoulder, wearing high heels, performing tasks that require repetitive movements, working on the computer for long hours… These are just a few examples of activities that contribute to improper body alignment during one’s day. We are so used to engaging in some of these behaviors that we don’t even seem to notice how harmful they can be. Even though we feel that our body is well-adapted to the challenging positions we often assume, chronic poor posture can take its toll on health.
Nutrient of the Week: Sodium
Sodium is a major mineral that plays important roles in the body such as maintaining the fluid balance, contributing to nerve impulse conduction, and helping in the absorption of some nutrients. Sodium is easily absorbed by the human body and is mainly excreted in the urine, but excessive perspiration, persistent vomiting, or diarrhea may also contribute to significant losses of this mineral. Sodium is very abundant in our diet, and deficiency is rare. However, endurance athletes engaging in long distance events may be at risk of sodium depletion. Therefore, the consumption of sports drinks is recommended in order to replenish sodium losses during vigorous activities lasting more than 60 minutes.
Safe Weight-Loss
According to a Health and Healthcare poll conducted by the Gallup Organization in 2009, 55% of Americans would like to lose weight, but only 27% are seriously pursuing weight-loss[1]. Even though it is estimated that Americans spend around 40 billion dollars a year in weight-loss products and programs, their long-term effectiveness is somewhat questionable because many people regain two-thirds of the weight lost within one year.
Consumer Savvy: Reading Food Labels to Make Better Choices
We’ve been trying to improve our diet and lifestyle, exercising more and eating healthier. But the truth is that many people don’t know how to improve their diet. There are so many claims out there that it is hard to keep track of what is actually good for you versus what is just pure baloney. I’m sure that by now you already know the dietary recommendations by heart: eat more fruits, vegetables, whole grains, low-fat dairy and lean cuts of meat, while reducing saturated fat, trans fat, cholesterol, and sodium intake. We are supposed to eat fewer energy-dense processed foods and more nutrient-dense whole foods. But let’s face it: we live in times where most food comes in boxes, cans, or packages. That’s why learning to interpret the data available on food labels is so important.
Say Yes to Exercise
Finding Meaningful Reasons to be Physically Active
You already know that regular exercise is important for the maintenance of good health. But even with all the evidence, you still don’t seem to be able to lead an active lifestyle, do you? You are not alone. A large percentage of the American population does not engage in physical activities on a regular basis, and this is especially true for women. I don’t believe that women don’t exercise because they are simply lazy, but because they can’t find meaningful reasons to change.
Healthy Eating 101
Are you tired of trying every new fad diet that appears? Every year new books are released promoting a new wonder diet. It is always the same story: a specific food (or nutrient) is chosen to be blamed for all modern ailments, thus having to be banned from our tables. The problem is that researchers don’t seem to agree on which nutrient is the “real culprit.” Some say that “carbs” are the bad guys, others say that it is fat or meat; and while they keep fighting each other to see who is selling more books, you are left without guidance.
Structured Exercise Program for Beginners
You’ve been trying to live an active lifestyle. You go for a walk every now and then, but you feel that you are ready to take it to the next level. You want to engage in a regular exercise program but you are not sure how. Advice from fitness magazines is questionable and the exercises are hard to follow. The truth is that there is too much information out there, and it is hard to figure out what is appropriate for you. That’s ok, I’ve been there and I know how you feel. Do not despair; I’m here to help you get started.
Save Your Bucks: When It is Important to Choose Organic Foods
Organic food is defined by the USDA as produce grown without the use of pesticides, synthetic fertilizers, sewage sludge, bioengineering, or ionizing radiation, and animals raised without the use of antibiotics or growth hormones.
SOS! Save Me from a Boring Exercise Routine
I don’t know who came up with the concept that to be fit, we have to create a routine and stick to it. It is not that I don’t understand why. After all, practice makes perfect, right? The only problem is that routines are BORING, and if we can’t find joy in an activity, we’ll ditch it sooner or later.