Health Tip for Today ~ Onions Pack a Nutritional Punch

Add Onions to Your Daily Diet

Onions are part of the Allium family, a group of spicy, sharp root vegetables that includes garlic, leeks and chives. They’re especially high in organosulfur compounds. These chemicals give onions their strong odor and taste (and make you cry). They also have many health benefits. “People have used onions for medicinal purposes for centuries,” says registered dietitian Gillian Culbertson, RD, LD.

Here’s How Onions Help

    1. Onions lower cancer risk.
    2. Onions fend off chronic conditions
    3. Onions protect against heart disease.
    4. Onions strengthen bones
    5. Onions fight bacteria
    6. Onions aid digestion


Health Tip for Today ~ How Long should One Wait after Eating Before Exercising?

Give Your Body a Chance to Digest the Food You Consumed Before Exercising

The general recommendation is to wait at least 1 to 2 hours after eating a large meal before engaging in exercise or any intense physical activity. This allows your body to properly digest the food and minimize the risk of discomfort or digestive issues during your workout.

When you eat, blood flow is directed to your digestive system to aid in the digestion and absorption of nutrients. Exercising immediately after a meal can divert blood away from the digestive process and towards the muscles being used, which may hinder digestion and potentially lead to cramping, nausea, or discomfort.

However, it’s important to note that this timeframe can vary depending on individual factors such as the size and composition of your meal, your digestion speed, and personal tolerance. Light to moderate exercise or physical activity, such as walking, may be more comfortable even if you’ve recently eaten.

In summary, if you plan to engage in vigorous exercise or intense workouts, it’s generally advisable to wait for 1 to 2 hours after a large meal before starting. Listening to your body and finding a balance that works best for you is key. If you’re unsure, consulting with a healthcare professional or a registered dietitian can provide personalized advice based on your specific needs and circumstances.

Source: ChatGPT

Health Tip of the Day ~ Are You Eating These Fiber Rich Foods?

Five high-fiber foods that can help promote digestive health and provide a range of other health benefits:

    1. Legumes: Legumes, such as lentils, chickpeas, and black beans, are high in fiber, protein, and other essential nutrients. They can be easily incorporated into soups, stews, salads, and side dishes.
    2. Whole grains: Whole grains, such as oats, quinoa, and brown rice, are excellent sources of dietary fiber, which can help regulate digestion and promote feelings of fullness.
    3. Fruits: Many fruits, such as apples, berries, and pears, are high in fiber and can be consumed whole, blended into smoothies, or added to salads and desserts.
    4. Vegetables: Vegetables, especially leafy greens like spinach and kale, are rich in fiber and can be eaten raw or cooked in a variety of ways.
    5. Nuts and seeds: Nuts and seeds, such as almonds, chia seeds, and flaxseeds, are high in fiber and healthy fats and can be added to cereals, salads, and baked goods.

Health Tip of the Day – Tips to Avoid Heart Burn

3 Tips to Help Avoid Getting Heartburn

  1. Don’t Eat Too Much at One Setting – The first thing to think about isn’t any specific food: It’s the amount you eat at one time. This is one case where bigger isn’t better. No matter what food you’re eating, how good it looks, or how much you like it, a stuffed stomach makes heartburn more likely. Try using smaller plates to help you trim your portions.
  2. Slow Down, Enjoy Your Food – Shoveling food into your face is also a no-no. The three Gs — grab, gulp, and go — don’t lead to good digestion, and they can make heartburn symptoms more likely, says Leslie Bonci, a registered dietitian and director of sports nutrition at the University of Pittsburgh Medical Center. Take your time and enjoy your meals.
  3. Say No to Fatty Foods – High-fat foods tend to stay in your stomach longer. And the longer they’re there, the more likely there will be discomfort, say Bonci and Elaine Magee, a registered dietitian and author of Tell Me What to Eat If I Have Acid Reflux. Big servings of those high-fat foods — like a lot of fried chicken, chips, or wings — are a double whammy.


Today’s Health Tip ~ How Long Does it Take Food to Digest?

Your digestion rate is also based on what you’ve eaten. Meat and fish can take as long as 2 days to fully digest. The proteins and fats they contain are complex molecules that take longer for your body to pull apart. By contrast, fruits and vegetables, which are high in fiber, can move through your system in less than a day. In fact, these high fiber foods help your digestive track run more efficiently in general.

The quickest to digest are processed, sugary junk foods like candy bars. Your body tears through them in a matter of hours, quickly.


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