Bok Choy: This is a water rich cruciferous vegetable that contains over 70 different phenolic anti-oxidants and major electrolytes. One of the most powerful phenolic compounds in bok choy is hydroxycinnamic acids which are referred to in the literature as “chain breaking” anti-oxidants due to its way of scavenging free radicals. This is why bok choy is being studied for its cancer prevention ability (5).
"The front is all advertising," says Michelle K. Berman, R.D., of Fairfax, Virginia. Flip it around for the real story. The more ingredients, the more likely it has visited a few processing plants where something artificial was mixed in, says Lydia Zepeda, Ph.D., professor of consumer science at the University of Wisconsin at Madison. Plus, checking the label is a great way to find out if there are unnecessary ingredients in something seemingly healthy. Because, no, bread does not need added sugar.
A nutritious, well-balanced diet – along with physical activity and refraining from smoking – is the foundation of good health. Healthy eating includes consuming high-quality proteins, carbohydrates, heart-healthy fats, vitamins, minerals and water in the foods you take in while minimizing processed foods, saturated fats and alcohol. Eating in this manner helps you maintain your body’s everyday functions, promotes optimal body weight and can assist in disease prevention.

SS: Personally, I do not recommend a juice cleanse for long-term sustainable weight loss for my patients. I actually don’t recommend it even for short-term weight loss. If you have a health condition such as diabetes, I would not recommend juicing due to its concentrated sugar content and ability to trigger an increased insulin response. If you have renal disease you may need to limit your fluid intake and avoid certain nutrients filtered by the kidneys, like potassium, which is found in many fruits and vegetables (oranges, bananas, tomatoes, and spinach). Also, some juices high in vitamin K, like those with kale or spinach, may affect anti-blood clotting medication.


We eat out way too much because often making meals at home becomes overwhelming with my wife and I’s busy work schedules. This post was very helpful in providing some nice suggtions for making preparing meals more feasible. I appreciated the ones you selected had portioning taken into consideration too. We have to work on portioning as well as healthier ingredients when it comes to what our family is eating. Very nice article…thank you!

Devotees believe a juice cleanse is a healthy alternative to meals, sometimes for two to three days in a row. But most experts agree that it’s not good for you. One downside: not ingesting enough protein. While kale, spinach, and other veggies offer modest amounts, nothing matches a diet filled with lean proteins like chicken, fish, eggs, and cheese, among others. Consider juice a complement to your diet, not a replacement for actual food.


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Sure, you could inhale supper straight out of a bucket, but for a healthy meal, you need to invest at least a few minutes in chopping, rinsing or grilling. The result is worth the effort, Mitchell says. "When you prepare dishes yourself, you can see exactly which ingredients are going into it and make conscious choices about what you truly want to eat," she says.
Juicing tools have been used throughout history. Manual devices include barrel-shaped presses, hand-operated grinders, and inverted cones upon which fruit is mashed and twisted. Modern juicers are powered by electric motors generating from 200 to 1000 or more watts. There are several types of electric juicers: masticating, centrifugal, and triturating juicers. These variations are defined by the means of extracting the juice.
To set yourself up for success, try to keep things simple. Eating a healthier diet doesn’t have to be complicated. Instead of being overly concerned with counting calories, for example, think of your diet in terms of color, variety, and freshness. Focus on avoiding packaged and processed foods and opting for more fresh ingredients whenever possible.
The idea of this meal plan is for you to focus on enjoying your food and having meals prepped for you that you know are well-balanced so you don’t have to worry about counting calories. I find calorie counting to be tedious and I get overly obsessive so I like to choose meals that are naturally healthy and nutritious to add into my meal preps like the recipes I’ve chosen for you today.

My husband and I made the chicken caprese and the korean chicken bowls last week for our lunch prep and we both loved them! The fresh ingredients are so yummy! I am an RN who works in the operating room and I got tired of paying for the cafeteria lunches (unhealthy and always the same old stuff). Last week we prepped our lunches and it was fantastic to have a gourmet meal at lunch every day. Thanks for the great recipes~ I am off to prep for the week !
The saturated fat, sodium, and added sugars found in foods and beverages are important for you to think about as you build your healthy eating style. Saturated fat and sodium are sometimes found naturally in foods and beverages. Sugars, sodium, and ingredients high in saturated fat can also be added during processing or preparing foods and beverages.

This meal prep is designed so you spend 60-90 minutes cooking on sunday or monday, and you have at least 5 healthy meals done for the week. I say at least, because the breakfast meal prep recipes can last 2-3 days, especially the frittata. There is nothing like finishing your weekly meal prep and knowing that you have a bunch of healthy and tasty meals to help you lose weight.
Fruit and vegetable juice can be part of a healthy diet and a way to get in additional servings of fruits and vegetables. Clinical research on juice cleanses, however, is limited. A juice cleanse typically involves lack of solid food and a low calorie intake. Long term, drinking just juice is not healthy since juice lacks protein, which could make it difficult to maintain muscle mass. Cleanses also could put you at risk for nutrient deficiencies since they lack fat-soluble vitamins and essential fatty acids.
A quick note about the machines that make juices and smoothies. You can use a cheap kitchen blender to make juice but the soupy grit will need to be strained thru a coffee filter which takes time. It’s just not powerful enough to turn a whole fruit or vegetable – skin, seeds, and all – into a smooth drink. A more expensive machine is required. However, your cheap blender is very useful for adding avocado or banana to your juice – foods that clog most juice machines.
They're good. But poorly converted to DHA if you're vegan and relying upon them for neural health. However they are indeed fine. There can be some issues with flax seed oil in high amounts though. A meta-analysis reviewed nine studies that revealed an association between flaxseed oil intake or high blood levels of alpha-linolenic acid and increased risk of prostate cancer
When your body realizes it’s not getting enough protein, it begins to extract it from your muscles. This results in you beginning to lose muscle mass. Losing muscle mass is not the same as losing fat — you may feel weaker, struggle with your balance, and feel aches and pains. Losing muscle mass is not good for anyone, but it has worse consequences the older you are.
We're finding that way too many people are replacing multiple meals with just 1 glass of juice, and "feeling light-headed for some reason". Being healthy and losing weight doesn't mean eating less, it means eating right. Anyone can lose weight by starving themselves. Don't do this, no one said to do this. Alright, maybe some fad diets say to do this, but they're terrible and that's why they're fad diets.

You don't have to hunt and skin your supper, but if your chicken has been molded into a nugget, who knows what you're really chewing. And when you choose meat that's been processed into sausage, strips or slices, you're downing sodium and preservatives instead of healthy nutrients, says Adam Drewnowski, Ph.D., director of the nutritional sciences program at the University of Washington at Seattle. Stick to unfussed-with cuts straight from the butcher.


The first step to making these burrito bowls is marinating your chicken. The chicken gets marinated in a mixture of lime juice, olive oil and seasonings, then grilled to perfection. If you don’t want to fire up the grill, you can cook this chicken inside on a grill pan or in a regular skillet. The chicken is combined with cilantro lime rice, black beans, corn and fresh salsa to make an amazing meal that tastes like it came from a restaurant.

This strategy is not only unhealthy — it nearly always backfires. If you don’t eat enough calories throughout the day, you’ll be more likely to overindulge at night. When you focus your efforts all day on skimping on food, you set yourself up for an eating binge later on. And instead of sitting down to a healthy evening meal, you’re more likely to reward yourself for being so “good” all day by reaching for a calorie-bomb like a pint of ice cream or piece of cake.
Think smaller portions. Serving sizes have ballooned recently. When dining out, choose a starter instead of an entree, split a dish with a friend, and don’t order supersized anything. At home, visual cues can help with portion sizes. Your serving of meat, fish, or chicken should be the size of a deck of cards and half a cup of mashed potato, rice, or pasta is about the size of a traditional light bulb. By serving your meals on smaller plates or in bowls, you can trick your brain into thinking it’s a larger portion. If you don’t feel satisfied at the end of a meal, add more leafy greens or round off the meal with fruit.

Make the right changes. When cutting back on unhealthy foods in your diet, it’s important to replace them with healthy alternatives. Replacing dangerous trans fats with healthy fats (such as switching fried chicken for grilled salmon) will make a positive difference to your health. Switching animal fats for refined carbohydrates, though (such as switching your breakfast bacon for a donut), won’t lower your risk for heart disease or improve your mood.
Some meal prep recipes will freeze better than others. Proteins like chicken, turkey and beef will hold up well to freezing. Typically starches like pasta do not hold up well in the freezer as they’ll be mushy when thawed. Rice and potatoes are great candidates for the freezer. Many vegetables can be frozen, but veggies with a high water content, such as zucchini and lettuce, do not freeze well.
Even more important than shopping for healthy foods: actually eating them. When you get home from the store or farmer's market, bounty of fruits and veggies in tow, wash and chop them right away and store in a pretty glass container in your fridge. "Studies show that spending more time on food prep is linked to better eating habits," says Dr. Lipman. It's all about convenience—if they're ready for you, you'll grab them in a pinch. If not? It's chips and dip time. You can also do this with other foods, like making a batch of quinoa for the week or roasting a bunch of veggies to throw together for quick lunches.
It’s a scientific fact that the digestion of liquids (like juice) occurs significantly more quickly than digestion of solid foods. This means that all that fructose sugar you’re putting into one place and consuming in a short period of time is being digested and absorbed far more quickly than if you had eaten its solid, fiber-filled counterpart (e.g. chomped on an apple or a carrot).
Brain iron deficiency should be one of the first considerations when looking for a cause of restless legs syndrome (RLS). However, many doctors don’t know that iron deficiency is one cause of RLS, and therefore don’t test for it, particularly in men, in whom iron deficiency is uncommon. Diagnosing low brain iron is tricky, because doctors have to infer it from blood levels. Several tests are used to measure iron in the blood. The most important for diagnosing iron deficiency measures ferritin, the primary form of stored iron in the blood. (Locked) More »
The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The Nutrition Source does not recommend or endorse any products.
Thanks to celebrities, social media influencers, and health gurus, celery juice is the latest wellness trend that’s creating buzz. Carefully curated, filtered photos of the bright green juice are popping up everywhere on Instagram feeds, with captions touting a long list of reported health benefits, including claims that it reduces inflammation, strengthens bones, heals the gut and microbiome, and is beneficial for people who have chronic illnesses.
Great video! I am a vegtable only juicer. I try to keep my sugar intake below 30g a day so fruit in my juice is not an option. I loved hearing all the good stuff about juicing without fruit that I didn’t know. Sometimes, it’s hard to get used to the taste of the veggie juice. I sometimes add garlic and salt the rim of the glass which brings out the savory flavors and changes the expectation of “juice”. What kindo of amino acids do you put in your juice?
Brigitte Zeitlin, M.P.H., R.D., C.D.N., founder of the New York-based BZ Nutrition, tells SELF, "Eating regularly throughout the day keeps your metabolism running at full speed, prevents dips in your energy, keeps you alert and focused, and [can help keep] your weight steady by preventing overeating at later meals." She and other experts recommend eating every three to four hours. If you don't, there are a number of unpleasant symptoms you may encounter.
If all you have time for is a quick snack from the gas station or drugstore, know that you do have options, and if you know what you're looking for, it will be easier to find. When we asked registered dietitians to recommend snacks to buy at the drugstore, they tended to go for things like nuts and seeds that pack plenty of flavor (hi, wasabi chickpeas), plenty of protein, and not a whole lot else.

High amounts of these veggies have caused hypothyroidism in animals, according to Oregon State University’s Linus Pauling Institute. One 88-year-old woman lapsed into a coma after eating 3 pounds (or 2 cups of juice) per day of raw bok choy for several months, according to the institute. But researchers aren’t sure if her condition was caused by the bok choy or another problem, such as an autoimmune disease.
We eat out way too much because often making meals at home becomes overwhelming with my wife and I’s busy work schedules. This post was very helpful in providing some nice suggtions for making preparing meals more feasible. I appreciated the ones you selected had portioning taken into consideration too. We have to work on portioning as well as healthier ingredients when it comes to what our family is eating. Very nice article…thank you!
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