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Eat

Filtering by Category: Functional Foods

Post Workout Snacking Made Simple

Arin Segal

Summer is here and that means bikini season is officially upon us. I’m lucky enough to live right next to a river trail and have a gym in my apartment that overlooks part of Philadelphia and because of that, I’ve got almost no excuse not to be working out. But what do you eat after that intense cardio or weight session? Well, our friends at Nuts.com reached out with some ideas and Lisa & I wanted to share.

While what you pick depends on your specific goals, in general it is best to have a healthy mix of carbs, protein and a moderate amount of fat. Some suggestions? A green smoothie with protein powder, a piece of low GI toast (ie. Ezekiel Bread) with eggs, our protein bites or one of the options from the infographic below.

On the go? Pack a piece of fruit and protein shake! What is your favorite snack? Share with us below. Want more ideas?

- Arin

Soluble vs Insoluble Fiber

Lisa Eberly

I have had so many clients totally confused about fiber, what it is, what's the difference, and why it's so important! 

Answer: fiber is SO important for preventing disease and keeping you healthy. Here's what it is...

 

There are two different types of fiber -- soluble and insoluble. Both are SO important for health, digestion, preventing diseases, and helping you live longer. Your body needs both types to do those things.

Soluble fiber attracts water and turns to gel during digestion. This slows digestion down. Soluble fiber is found in oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables. It is also found in psyllium, a common fiber supplement. Some types of soluble fiber may help lower risk of heart disease. When eaten regularly, soluble fiber can help lower blood cholesterol, mainly be lowering LDL-cholesterol or “bad” cholesterol. Soluble fiber is found in yams, potatoes, winter squash, beets and certain fruits. Oats have the highest proportion of soluble fiber of any grain.

Insoluble fiber is found in foods such as wheat bran, vegetables, nuts, and whole grains. It adds bulk and appears to help food pass more quickly through the stomach and intestines.

Most foods contain both insoluble and soluble fiber but are usually richer in one type than the other.

The easiest way to tell them apart: Soluble fiber absorbs water, turning into a gel-like mush (think of what happens when you add water to oatmeal) while insoluble fiber doesn’t (think of what happens when you add water to celery).

The Benefits of Garlic (beyond vampires)

Lisa Eberly

I have yet to meet a person who doesn’t like garlic. Garlic is basically extra deliciousness to add to anything you want to be delicious. Kale feels a little bland? Add some garlic and bam, it’s amazing.

Most people use garlic because of that property (the deliciousness). However, what many don’t know is that garlic is VERY good for you. It is a member of the aliums (onion family), which have shown several benefits for our health and functional medicine.

So, here’s why I throw garlic (or any of the aliums, including onions, shallots, leeks, chives…) on everything:

  1. Garlic supplementation is known to boost the function of the immune system. One large 12-week study found that a daily garlic supplement reduced the number of colds by 63% compared with placebo
  2. It may be able to reduce blood pressure. Human studies have found garlic supplementation to have a significant impact on reducing blood pressure in people with high blood pressure.
  3. Garlic might lower Total and LDL cholesterol. For those with high cholesterol, garlic supplementation appears to reduce total and/or LDL cholesterol by about 10-15%.
  4. Garlic contains antioxidants that protect against cell damage and aging, thus preventing several chronic diseases.

I will say, that like any nutrition claims about a particular food or supplement, it is very important to think about how their benefits work and if it’s been proven in humans. Note that these effects are shown via garlic supplementation (high doses of garlic in capsule form), however, if you dive into the research, you’ll find that they’re due to compounds in garlic that can be broken down in processing. So, since making supplements requires quite a bit of processing, it’s hard to find a brand to trust that maintains the compounds. That’s why I recommend using real garlic cloves in cooking rather than supplementation or buying crushed garlic. Garlic salt and garlic powder also likely do not hold the same benefits.

Photos by Tania Arceo