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Top Ten Foods that are Vitamin D Rich

Top 10 Foods That Are Vitamin D Rich

So many people do not realize they should eat more foods containing vitamin D. As a result, vitamin D deficiency is a popular health problem today. These foods can be rare in the best of circumstances and we need to get them in our diets effectively and consistently.

People know Vitamin D as “the sunshine vitamin.” It is a cornerstone of dietary balance and one of the most important nutrients for bone and general health. The most important function among other things involves its role in calcium absorption. As we all know, calcium strengthens our bones and teeth. Calcium helps in correcting poor vision, digestion, and absorption of food, gives aid to healthy skin, nervous function and so on. Chronic illnesses are often associated with low levels of vitamin D.

Deficiencies in Vitamin D are commonly associated with the following:

  • Dental caries
  • Gum bleeding and gum disease.
  • Irritable bowel disease or other digestive disorders.
  • Autoimmune conditions
  • Type II diabetes
  • Snoring, grinding your teeth or sleep apnea.
  • Arthritis, joint pain, back, and neck pain.
  • Mist fog, dementia, Alzheimer’s disease.

As we strive to avoid deficiencies of all types including those in the dietary category, consuming multiple sources of vitamin D-rich foods may be a more excellent path. With the help of dietary professionals and the Medical advice of your physician, the following “Top Ten List” is a jumping off point for a greater conversation with your professional of choice.

Note: Vitamin D is soluble in oil, which means you eat fat to absorb it. Depending on where you live, 20 minutes a day of sun exposure is enough to cover your vitamin D needs.

Let’s take a look at these top 10 vitamin D-rich foods

1. Salmon

These are oily fish from the ocean, rich in Vitamin D. One of the problems is that you must grow oily fish naturally and from the sea. Most salmon and other fish purchased at the supermarket are farmed and do not arrive in the refrigerated meats display from natural food sources.

2. Cod liver oil

Cod liver oil is a rich source of essential nutrients for vitamins, including vitamin D and vitamin A, as well as omega-3 anti-inflammatory fatty acids.

Egg Yolk – Vitamin D Rich

3. Yolks

Chickens raised in grass produce eggs containing vitamin D3. You can only find Vitamin D in the yolk. It contains about 50 IU per egg, so you need to prepare a large frittata to get your full dose of Vitamin D

4. Mushrooms

If you expose Mushrooms to the sun as they grow, they become rich sources of Vitamin D. These species are portabello and maitake mushrooms, which provide over 100% of daily vitamin D requirements per 100 grams of meals.

5. Cheese

Cheese is another option for vegetarians with 100 grams of cheese, such as cheddar cheese, which provides about 25% of daily vitamin D requirements.

6. Fortified food

In many countries, they enrich foods such as breakfast cereals and vitamin D-rich fruit juices. Examples are

Cow’s milk

It usually contains about 130 IU per cup (237 ml), or about 22% of IDN (7, 33).

Soy milk

This is a substitute for vegetable milk and other vitamins and minerals commonly found in cow’s milk.

Orange juice

About 75% of people in the world have lactose intolerance and 2 to 3% suffer milk allergy. For this reason, some countries enrich orange juice with vitamin D and other nutrients, such as calcium.

Start your day with up to 142 IU of Vitamin D, or 24% RDI and One cup (237 ml) of fortified orange juice for breakfast

Cereals and oats

1/2 cups of these foods can provide between 55 and 154 IU, or up to 26% IDR. They are a good way to increase your intake.

7. Herring and sardines

Herring comes in raw form, canned, smoked, or marinated. This small fish is also one of the best sources of Vitamin D.

Atlantic Fresh Herring provides 1,628 IU for 3.5 ounces (100 grams) of a meal, nearly three times the RDI. If you don’t like fresh fish, marinated herring is also a great source of Vitamin D, as it provides 680 IU for 3.5 ounces (100 grams) of serving, or 113% of the amount of RDI. Sardines are also a good source of Vitamin D: One serving contains 272 IUs or 45% RDI.

8. Canned tuna

Many people appreciate canned tuna for its taste and ease of storage. It contains up to 236 IU of Vitamin D at 3.5 ounces (100 grams), approximately half of RDI and a good source of niacin and vitamin K.

9. Shrimp

Shrimp give 152 IU of Vitamin D per meal and are low in fat. They contain cholesterol but are not disturbing.

Yogurt makes the Top Ten List

10. Yogurt

Yogurt that is fortified can contain as much as 80 IU (per 6-ounce serving) which makes it a mighty and portable companion of choice for your Vitamin D intake.

It is vital to be aware of healthy eating choices. Therefore, our goal at Foodapedia is to empower and increase your awareness of healthy eating choices by offering a wide range of resources about healthy foods, positive eating habits and foods combined with a variety of Wellbeing topics to satisfy and improve your lives.

The information contained on this page and Website should not be used as a substitute for the medical care and the advice of your Medical Physician. There may be variations in treatment that your Physician may recommend based on individual facts and circumstances. Happy Eating!

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The Color Blue

The color blue symbolizes lots of things like trust, loyalty, and wisdom.  It evokes the confidence of Knights in shiny armor with flags draped in dazzling and delicate hues.  For some of us it may bring to the surface the desire to protect our wonderful blue planet 🌎!  Or for you maybe it is the next stop at the Sonic drive thru for one of their famous Blue Ocean Water drinks which reminds you of the real thing 🌊.

Regardless Blue is meaningful to each of us in countless ways.  Here is another thought to consider this holiday and gift giving season.

Blue Apron gift cards for your loved one!  Give the gift of cooking delivered right to their door.

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The Gift of Home Cooking – A Blue Apron Gift Card

How it Works- Video

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What Are The Best Foods By Color To Include In My Diet?

For a fully balanced diet and healthy life it is not a new idea to eat in color, as, according to nutrition experts, it is a positive way to provide the body with the necessary nutrients. How is it done? Foods, fruits and vegetables, are divided into categories according to their pigments. Each color has properties that introduce elements of well-being and protection to the body systems and also help to control weight. The following are excellent foods by color to include in your diets:

Blue or purple

In the blue color are grouped all those foods and beverages such as condiments, spices, aromatic herbs, beverages.

Several studies have shown that adding certain spices to dishes in moderation, such as pepper or cumin, promotes digestion and stimulates the production of gastric juices. In addition, they create a thermogenic effect that stimulates metabolism, thus helping to burn calories.

Generally speaking, anyone can consume a wide diversity of foods. However, if the least of our goals in a balanced diet is to reduce body weight, it is advisable to reduce as much as possible the consumption of foods that provide a large amount of empty calories and no nutrients to the body.

Thus, certain foods and beverages should be consumed occasionally: industrial pastries, sugary drinks, whole dairy products, pre-cooked foods, alcohol … They are high in fat, sugars and salt, thus damaging the general health of the body.

Examples of blue or purple foods include blackberries, plums, blueberries, figs, beetroot, eggplant, red cabbage. Among other benefits, they have anti-aging properties because they are rich in antioxidants. They also help prevent cancer and heart disease and promote memory.

Red foods

Red fruits and vegetables are powerful anticarcinogen because they contain a substance called lycopene. They also lower cholesterol and are beneficial to cardiovascular health. Examples include tomatoes, red peppers, cherries, watermelons, pomegranates, strawberries, radishes…

Green food

In the green color, all the vegetables are grouped; foods that can be eaten freely since they are proactively beneficial for the general health of the body.

This type of food has a high content of vitamins and minerals, as well as fiber which promote the health of the digestive system. In addition, vegetables provide a large amount of water. Incidentally we have not forgotten that they are foods with very low fat content, so they help to reduce blood cholesterol levels and therefore of notable benefit for cardiovascular health.

Green foods also indicate the presence of magnesium, folic acid, vitamins C and K, reduce the risk of cardiovascular disease and prevent constipation. Green foods include some fruits such as kiwi or grapes and vegetables such as lettuce, green beans, spinach, peas, green asparagus, and broccoli.

White food

They are foods rich in phytochemicals and potassium. They help lower blood pressure, lower cholesterol levels, prevent diabetes, and strengthen the immune system. Fruits and vegetables included in this group include: cabbage, onions, leeks, turnips, garlic, asparagus, mushrooms, pears, bananas, apples, melons.

Orange or yellow food

They help keep teeth, skin and bones strong, as well as being very beneficial to eyesight, thanks to their high content of beta-carotene, vitamin C and potassium. Among the fruits of this color are: carrots, pumpkins, oranges, peaches, mandarin, mango, pineapple, yellow peppers, and lemons.


The brown color includes all oilseeds, such as nuts, oil or seeds, among many others.

When we talk about fats, there is a general conception to reject them as they have been included in the topic of promoting obesity. However, the trick is to choose unsaturated fats, which have a wide range of benefits for the body, and can even promote weight loss. For example, Omega 3 fatty acids have anti-inflammatory properties, so they promote brain function and help to protect the cardiovascular system.

Benefits of the colored diet

This diet has a wide range of benefits that ensure the proper functioning of the body. The following benefits of color foods:

Antioxidant: color diet has a positive effect on cells and skin, preventing premature aging.

Cardiovascular health: a healthy and balanced diet lowers blood pressure and cholesterol, thus helping to care for cardiovascular health.

Tissue and bone health: the colorful diet is also beneficial for tissue formation. It also helps maintain healthy bone structure.

Properties of each food group

The blue or purple food group contains large doses of antioxidants, which are responsible for protecting cells against free radicals. In addition, they help to improve the circulatory system and prevent some types of cancer.

In the red food group, those containing beta-carotene stands out, which are very beneficial for skin health and for purifying the body of toxins and waste elements.

The group of greens is ideal for preventing cholesterol, improving intestinal transits and helping to prevent circulatory and cardiovascular diseases.

The white food group engages the improvement of immune system, as it helps to increase defenses to fight against pathogens.

The yellow colors are inspiring and oriented for the well-being of teeth and bones, as well as for healthy skin and good vision.


Eating habits have changed radically in recent years. More and more people, both adults and children, opt for the consumption of precooked foods, which are high in fat and other substances that are not favorable for the health of the body. Thus, obesity is one of the major diseases of the twenty-first century.

This is where eating foods by color is a creative approach to general health and well being. Its main objective is none other than to make food a pleasant act, which is a great advantage and also differentiates it from other diets. A nutritional proposal that has a growing number of followers worldwide.

How to Eat Healthy

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The Benefits of Organic Vitamin C

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin. It is necessary for growth as it promotes a healthy immune system and helps conserve blood vessels and connective tissue. Our bodies are unable to generate their own vitamin C, so it must be incorporated into the diet.

What is vitamin C?
Vitamin C, whose chemical name is L-ascorbic acid, is one of the main exponents of a genus of micronutrients, vitamins, widely dispersed by foods of animal and plant origin and which owes its name to its condition of essential elements for the viability of human life.

Doing a bit of history, the studies that allowed it to be characterized in 1927: Szent-Györgyi used paprika as a natural source of the L-isomer of ascorbic acid, leading to the discovery of the existence of a highly effective innate component to combat scurvy.

He completed his research work by delving into the bases of cellular oxidation, a patch of metabolism in which he found that this tiny compound played a decisive role in the human diet.

In the body, vitamin C basically acts as an antioxidant agent. It catalyzes chemical reactions from which a protective action is released on cell membranes against the continuous danger of free radicals, in which the aggression to the DNA of the cell nucleus stands out.

Vitamin C Benefits
Balance is key and there are many and varied plots of the body in which it needs the presence of vitamin C to successfully balance its functions.

And all these functions have the common denominator of its great antioxidant power, according to which it becomes a sweeper of free radicals, which in excessive amounts contribute to the deterioration of blood vessels, skin and other tissues, accelerating aging.

In addition Organic Vitamin C ensures that the iron ingested through plant foods is not wasted and is efficiently absorbed into the intestinal tract.

Major benefits of Organic Vitamin C
• It helps in repairing and maintaining bones, cartilage, and teeth.
• As an antioxidant, it helps prevent degenerative diseases such as Alzheimer’s and arteriosclerosis, as well as preventing the cell mutation that causes cancer.
• It is indispensable when it comes to healing wounds and forming tissue that helps to heal.
• Prevents heart disease because ascorbic acid lowers cholesterol which prevents fat from adhering to blood vessels, reducing the possibility of heart attacks. Similarly, it helps the absorption of iron.
• Consuming vitamin C does not reduce the risk of catching a cold, but colds can be shorter or have very mild symptoms. On the other hand, by combining vitamin C with zinc, a pair is formed that prevents common colds and reduces the symptoms and duration of them, since both contain high immunological and antioxidant levels.

Foods rich in vitamin C
In food, vitamin C is present mainly in fruit, vegetables and green tea. However, its content decreases when foods are boiled, dried or soaked.

Citrus fruits such as oranges, lemons and grapes contain a lot of vitamin C in their ripe state directly after harvest.

Green cabbage has the highest vitamin C content of all cabbage types (105-120 mg per 100 g of consumable substance). When cabbage is cooked, the molecules are broken down into L-ascorbic and indol, so it contains more vitamin C than in its raw state. However, the vitamin is partly destroyed if the food is boiled too long.

The highest concentrations of natural vitamin C have been found in Camu-Camu and acerola.

Many types of vegetables contain ascorbate oxidase, an enzyme that breaks down the vitamin. This can lead to considerable vitamin C losses.

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Food Delivery


Top Ways To Have Food Delivered To Your Distant Loved One

With the tight schedules we all have, it can be difficult to get into the kitchen and prepare good food. It’s a miracle everyone eats more. Many people leave work later in the evening and still have to do some shopping, go to the gym, pick up the kids, and take unfinished work home or other things. There are companies that are specifically set up to help you fight this battle. These companies, also called meal deliveries, prepare fresh meals for you, your family or for anyone else, and deliver them directly to your home.

A food delivery service delivers fresh meals, never frozen, to your home or office, making it convenient for you. Dishes are prepared and shipped shortly after preparation, so the consumer receives them when they are fresh.

The meals these companies prepare are extremely healthy and help you maintain a balanced diet. The food used is totally natural, tasty and of high quality. Some of the products you can choose from include chicken, fish varieties, low-carb pasta, beef, crab cakes, salads, pork, steamed vegetables and many other important dishes and side dishes. You get the worth of your money with the services these companies offer.

To start using a ready meal delivery service, you must first order the dishes you want and choose the delivery time that suits you best. Most of these companies have a website where you can complete this process. Go to the website, make your choices and then relax.

The cuisine is delivered in special packaging that carries the freshness and flavor of your food. You can keep the dishes in your refrigerator and choose anyone you feel like consuming any time of the day. The meals can be heated in the oven or in the microwave in the containers in which they arrive. Meals are shipped in double containers that keep them fresh during delivery and while refrigerated at home.

At Kaufmann Mercantile we believe good design means beautiful aesthetics and well-chosen materials for products that are built for functionality and durability.

Food received from a food delivery service is kept fresh for most of the time. If you keep the meals in your refrigerator, they will stay fresh for about a week. If you decide to freeze your food, except for things like salads, your food can be fresh for up to a month.

The last thing many people want to worry about when they are gone from a hard day’s work is what they will prepare for dinner and how long it will take them. Yes, there is always the possibility of going to a restaurant and spending obscene time and money or preparing a frozen meal, but these are not always the best options. For a nutrient-rich, restaurant quality meal that allows you to relax or spend time with loved ones, using a food delivery service is a great option. The following are top meal delivery services to have food delivered to your distant loved one.

The first on this list is Prepped. This meal delivery company will bring fresh meals to your doorstep any time you want it. Aside from the normal lunch and dinner dishes they offer, they also offer breakfast and dessert. You can also sign up for their low-carb or Paleo packages if you are on diet. What you need to do is select, pick a delivery date you want it delivered and then expect your fresh meal.

Are you living alone? You do not have to worry about a thing because this company has a category for singles, a meal that can be finished at once without having leftovers. Prepped does not offer any standard set-cost plan, all you need to do is place order for your meals every week. However, the minimum order is $55, which also covers shipping.

Sparkling water always available at home with a touch of a button

With this service, you are allowed to pick from about 20 recipes in a week, which definitely does not exclude dessert. Plated offers vegetarian and standard seafood dishes in addition to stovetop and quick prep.

Plated also allows you to change your delivery date weekly. In 2-4 nights in a week, you can choose 2, 3 or 4 servings per night. Each of their recipes has olive oil, pans, and pots. Their price per serving is around $9.95-$11.95.

Freshly allows you to choose from a wide range of rotating meals every week, which will be delivered fresh and not frozen. What you will need to do is heat your meal whenever you are ready, no cooking is required.

The company keeps a list of nothing less than 80 banned ingredients, which also include sugars. Everything Freshly has on its menu is peanut and gluten-free and they reduce allergy. The company offers 4, 6, 9 or 12 meals in a week, which starts from $50 per week up to $108 per week.

This meal delivery company offers a wide range of meals. You will need to sign up and after that, you will be asked to set up your dietary preferences and needs. Finally, you will need to choose from a pool of meals available every week. BlueApron will deliver a box composed of all the ingredients you requested for, including how to cook them on your set delivery day.

The company offers 2 plans. The first one is for families, which will serve four people, and the second one is just for 2 people. In addition, you can also choose how many recipes you wish to get in a week.

Another interesting thing about BlueApron is aside from the meal delivery service they offer; they also have plans for wine. In addition, you can skip a delivery if you won’t be available to receive it. The company also offers Mediterranean and vegetarian diet meals, you are at liberty to cancel without commitments, and their pricing starts from $7.49 per serving.

The company offers a wide range of meals to pick from every week. The company has simple labeling that allows you to pick your dietary preferences and needs without stress. You can choose from 15 recipes each week and their meals start from $9.95 per serving.
Another interesting thing about HomeChef is you can set five weeks menus in advance, which allows you to plan ahead of time.

First, you will need to sign up and after that, you will need to select your preferred plan and choose when your deliveries should be made. You will receive them in a refrigerated box on your set delivery day.

All the ingredients you need to prepare your meals nutritional info and even cooking instruction will be right inside the box. The company has mobile apps with which you can manage your plan. Their plan starts from $8.74 per serving and they have plans such as veggie plan, family plan and classic plan.


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Discover The Amazing Benefits Of Eating Almonds

Discover The Amazing Benefits Of Eating Almonds

Thanks to the consumption of almonds we can reduce the risk of suffering degenerative diseases such as Alzheimer’s, as they promote brain activity while providing nutrients to the nervous system.

Almonds are recognized as one of the most nutritious nuts, in addition to having a delicious flavor. Not only that but the health benefits of almonds are many.

To give just a few examples, they help strengthen bones or allow skin and hair to look healthy and hydrated. But almonds have countless properties, which we discover below.

Benefits of almonds

Prevent disease
Almonds are good for the heart. Studies by experts have shown that those who eat almonds frequently, have a greater chance of reducing the risk of heart attack and other cardiovascular diseases.

This nut strengthens and protects the walls of the arteries against any damage that may occur in them. They are also recommended to reduce the risk of cancer.

Strengthen bones and teeth
Because of their high phosphorus content, they are a powerful food to protect and strengthen bones and teeth. It is very important to be clear on the subject of bone health and that we must take good care of our bones to prevent disease. We can better achieve this with the simple and pleasant habit of eating almonds a few times a week. Getting used to including a handful of this nut daily to our diet can be profitable.

Ideal for losing weight
Almonds contain fat, but do not harm the metabolism at all. On the contrary, those who consume them regularly are stacking the deck in their favor and easing the load of their physical efforts through exercise.

It is important to differentiate between the fats that benefit us, such as nuts and those that harm us. Those that we must eliminate or avoid are those that come from fried foods, poor quality oils, industrial pastries, margarine, etc.

They are very good for the brain
Frequent consumption of almonds encourages the brain to be more active. This reduces the risk of such complicated and degenerative diseases as Alzheimer’s. Almonds also provide powerful nutrients to the nervous system. In this way, when consuming this nut we can boost our brains and an increase in longevity.

Other benefits of almonds
Almonds, and in general all nuts, are very useful foods for our organism. They contain good amounts of fiber, plenty of protein, minerals, vitamins B and E, and also healthy fats.

Another benefit of almonds is that they are fabulous for obtaining energy naturally, to prevent the risk of disease in a very easy way and without having to make any effort or sacrifice.

With the regular consumption of almonds, we can increase the cerebral function so that this organ is maintained in total activity. In this way, we are able to maintain normal functions at their peak. This habit, therefore, helps to have an adult age with better quality of life. Thus we can enjoy the beautiful things of life with more lucidity.

How to eat them?
The most common way to enjoy the benefits of almonds is by adding them to salads, smoothies or desserts. However, in order for them to deliver the promised benefits, they should be healthy recipes. For example, fruit salads, without ice cream and adding natural yogurt instead of cream. You can also prepare a mixture of several nuts, to which you can add more almonds. Another way to consume them easier and without complications of any kind is simply alone, in the mid-morning or in the afternoon as a delicious snack.

Whichever way you want to eat them, almonds will help you enjoy very good physical and mental health. And if you accompany it with a balanced diet and consume plenty of fruits and vegetables, you can be sure that you will find it easier to be a very healthy and vital person.

6 Healthy Reasons To Drink Almond Milk

Almond milk is the vegetable milk best known for being rich in healthy nutrients, for having a high percentage of fiber and for having more important benefits for our health.

Some of the health benefits of drinking almond milk are:

1. It’s Nutritious
It is totally vegetable, natural and balanced, which contains no additives or preservatives. It is also rich in vitamins E, D and A, proteins, omega 6, zinc, calcium, iron, magnesium and potassium.

2. It is low in calories Almond milk is lower in calories than cow’s milk even than skim or semi-skimmed milk, as cow’s milk contains a higher amount of cholesterol compared to almond milk. A glass of almond milk contains about 70 calories while cow’s milk contains about 86 calories.

3. Ideal for people with lactose intolerance
Normally, when we think of a person who can’t drink milk, it’s because his or her body doesn’t digest or process lactose well causing stomach pain.
Almond milk does not contain cow’s milk or other animal products, so it is a great choice for vegans and those who are intolerant or allergic to milk.

4. Improves cardiovascular condition
At the cardiovascular level, almond milk helps to improve levels of good cholesterol (HDL) and reduce levels of bad cholesterol (LDL) and triglycerides and also helps to strengthen the heart.

5. Helps improve gastrointestinal problems
Almond milk has a high percentage of fiber which protects the wall of the intestines, especially at the level of the colon. It regulates the speed of absorption of sugars and cholesterol. It also helps digestion and also serves to improve gastrointestinal conditions.

6. It is used for the care of skin, hair and nails
Because almond contains vitamin B2, it helps strengthen nails and hair and provides better hydration for the skin.

The information contained on this Website should not be used as a substitute for the medical care and advice of your Medical Physician. There may be variations in treatment that your Physician may recommend based on individual facts and circumstances.

SeaBear Smokehouse

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Ideas for a better Turkey on Thanksgiving

Ideas for a better Turkey on Thanksgiving

Thanksgiving is super special and is characterized by the typical Thanksgiving dish: baked turkey. Although it seems easy enough, a little practice is needed to know the cooking times, the best condiments, etc.

When you don’t have that acquired practice or time to produce your Turkey plans you can always turn to your friendly Google Assistant, Amazon Alexa or simply read on and discover the best tips for a perfect baked turkey, today.

Choose a fresh turkey
Whenever you can, select the freshest turkey on the market. During freezing, ice crystals damage some of the turkey’s muscle cells. When thawed and baked, this makes the meat dry more easily, and nobody wants that!

How to calculate quantities?
The ratio of 1 pound of turkey to 1 person never fails. If you have many guests, avoid buying a larger turkey. Instead, choose 2 smaller turkeys that will be easier to handle, transport and cook, and bake more evenly.

Avoid stuffing the turkey
Unless it’s a deep-rooted tradition in your family, it’s best to avoid baking a stuffed turkey. This increases the chances of uneven cooking and cooking time. An alternative option is to make the stuffing separately in another baking dish and then join them together.

For frozen turkeys, add more time
Forgetting a recipe step in a day with so many activities and things to organize is quite common. So if you forgot to thaw the turkey the night before, don’t despair. All you have to do is increase the cooking time according to the size of the turkey and add 50% more time. And just as it thaws, add the condiments.

Cover with butter and herbs
For a crisp skin on the outside and tender flesh on the inside, rub some thyme and other herbs under and over the skin. Also put butter between the skin and meat and add a little salt and oil. This is the secret to a perfect turkey.

Use a baked meat thermometer
You want the recipe to be perfect? Then invest in a good quality thermometer to avoid dry or burnt meat. The ideal temperature is to bake the turkey at 170º C. To ensure good cooking, insert the thermometer into the thickest part of the thigh.

Choosing the right position
Put the turkey along with the legs pointing to the back of the oven. Reason? It’s the part of the turkey that takes the longest to cook, and it’s usually the area of the oven that heats the most. If you can’t use this position, place the turkey on its side but be sure to rotate the tray halfway through the cooking so that it cooks evenly.

Benefits of turkey meat and nutritional characteristics

The undisputed protagonist of the Thanksgiving dinner, turkey is a food that well deserves a privileged place in our shopping list, as it is a very healthy and appetizing product that can also be purchased at a good price. “The advantages of this type of meat are many, as it is rich in proteins of high biological value, as well as vitamins from the B group.

The turkey meat has water as its main component, as it contains around 75% of its composition, which makes it a food with few calories. It is followed by proteins of high biological value, that is to say, it contains all the essential amino acids that our organism needs. In addition, it has little fat and cholesterol content, which makes the turkey one of the best lean meats on the market. To consume as little fat as possible is important to remove the skin, as it is the part where more lipids are concentrated.
The minerals that make up the turkey include magnesium, zinc, potassium, phosphorus and selenium.

On the other hand, in the vitamins section, those of the B group stand out, such as niacin, vitamin B6 and B12. It also contains small amounts of folic acid and only traces of fat-soluble vitamins.

Low in calories and fat, but rich in flavor and protein

Turkey meat has low-calorie content, only 130 calories per 100 grams. Nor does it contribute hardly any fat, even being below the chicken. In addition, and as is also the case with this other bird, the fat is concentrated especially in the skin, which can be easily removed. Therefore, it is a suitable food for diets that aim to lose weight.

Another of its qualities is its richness in proteins. The breast is the purest piece, with about 24 grams of protein per 100 grams of meat. With these figures, the turkey is placed first in terms of protein intake, ahead of other meats such as tuna or chicken.

Source of vitamins and minerals
Group B vitamins such as folic acid, B1, B3, B6, B6, B12 or biotin are present in turkeys. Also, minerals such as zinc, phosphorus, potassium, magnesium and iron. Precisely, thanks to its iron content, its intake is recommended in people suffering from anemia.

Its cholesterol content, on the other hand, is among the lowest with about 45 milligrams per 100 grams of meat. It is also indicated in people with high uric acid.

One of the most health-promoting meats
The properties of the turkey translate into numerous health benefits. The consumption of this meat helps to prevent cardiovascular diseases, since it is rich in fatty acids, and to maintain a healthy nervous system. It also promotes hydration, so the health of the skin will appreciate it, and helps prevent cell aging.

But if you still doubt that this meat deserves to be part of a healthy diet, there is even more, because it stimulates the immune system and is an aid to the maintenance of bones, muscles, nails and hair.
A great way to approach this meat is through chicken and turkey burgers. Whether it’s a frying pan or a barbecue, these burgers are delicious!

The undisputed protagonist of the Thanksgiving dinner, turkey is a food that well deserves a privileged place in our shopping list, as it is a very healthy and appetizing product that can also be purchased at a good price. “The advantages of this type of meat are many, as it is rich in proteins of high biological value, as well as vitamins from the B group.

SeaBear Smokehouse

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Kale, A Food That Has Everything

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Kale, A Food That Has Everything

We are in the era of superfoods, and there are many indispensable ones that should be present in our daily diet. In this proverbial meetup, we are discussing a food that is not very well known, but that is becoming increasingly popular, kale.  In fact we will ‘spill the beans’ on some of its family secrets such as being a cousin of broccoli and Brussels sprouts which can bring infinite benefits to the dinner table in the form of nutrients.

If we stop to analyze this food carefully, its observable goods are green due to the concentration of chlorophyll found in its leaves. It can be prepared in multiple ways and this makes it a food highly appreciated both in culinary and nutritional applications, as it can provide us with a number of benefits.

High concentration of vitamins
Indeed, it is one of the foods with the highest concentration of vitamins of all those that exist in nature. Vitamins A, K, C, B1, B2, B3 and B6 are particularly noteworthy. These help to better protect the body against attacks from the outside and the wear and tear caused by diseases traceable to the heart, eyesight and internal organs. Therefore, its intake is welcomed in that it has the potential to improve health considerably.

A heavy payload of necessary minerals
It also contains high amounts of minerals among which are calcium, necessary to achieve strong bones, in addition to having a constant presence in cell functions. Magnesium is another mineral that it provides us and will help us avoid type 2 diabetes and heart disease. Potassium is another mineral that kale contains, which is also good for the heart and to improve blood pressure. It should also be noted, although to a lesser extent, that it provides us with copper, iron or phosphorus among others.

Natural antioxidants
It is an important source of natural antioxidants necessary for the body.   Beta-carotene, flavonoids, polyphenols; quercetin, all of which help avoid cell oxidation. Also, high doses of lutein work to protect tissues such as eyes and other mucous membranes of the body. This can help to stop the premature aging of the body and the appearance of diseases such as heart disease, cholesterol and cancer.

Low in fat and rich in fiber
Last but not least, the kale is a food of vegetable origin which is low in fat and rich in water and fiber. These attributes helps to satiate the appetite while minimizing the calories, in addition to keeping our bodies purified and free of toxins, as fiber and water will help to eliminate all waste substances that may be hindering the body.

Six things to know about kale, the fashionable superfood:

Kale is a vegetable that forms part of the basic diet of some European countries. Its consumption is growing in the United States.

It belongs to the family of the crucifers. It is a cousin of broccoli, cauliflower and Brussels sprouts, but it is not rounded. Its leaves are long, crisp and fibrous. They can be dark green or purple, curly or smooth, depending on the variety.

It is considered a superfood because it is particularly rich in fibers, folic acid, minerals and vitamins A, C and K. Its leaves contain more calcium than milk. It has a high iron and potassium content and its anti-cancer and detoxifying properties are studied, which cleanse liver and blood.

Ideal for diets
It is a very low-calorie vegetable: a portion the size of a cup has only 33 calories.

Consumption in the world
It is believed that it was one of the first vegetables consumed by inhabitants of the islands and coasts of the Mediterranean around 600 B.C. Greeks and Romans already cultivated it. It is a vegetable that is eaten a lot in Scotland, Holland, Germany and the Scandinavian countries. The currents trends of healthy eating have made it fashionable in the United States, where it is bottled and consumed in the form of juice.

How to prepare it
For its richness of nutrients, a good option is to make a juice with its leaves. It can also be added to pasta soups, such as classic ammunition soups, vegetable broths or as part of a puree. Another option is to use it as a replacement for lettuce, in sandwiches, or as part of the filling of the classic vegetable cake with chard or spinach.

Tips for purchase
When buying kale it is important to bear in mind that the leaves must be smooth and whole (they are quite long, can measure about 40 cm). They should also have a vivid color and their trunk should be firm. They can be kept in the lowest part of the refrigerator for up to a week.

5 benefits of eating salad
Salads are very easy to prepare, due to their high content in water and other essential nutrients for the body, they satisfy hunger and thirst in a considerable way; they also contribute to keeping the skin well-nourished and hydrated.

1. Moisturize and refresh. More than 90% of the composition of vegetables, the basis of salads, is water.
2. Nutrients. Vegetables are an excellent source of vitamins that regulate multiple organic processes, such as the proper functioning of the nervous system.
3. Depurative. The depurative, detoxifying and diuretic action of salads is due to the high content of water, potassium, low sodium, as well as the vegetables that compose them, as the presence of essential oils that dilate the kidney vessels.
4. They protect the skin. Vegetables provide beta-carotene, which is transformed into vitamin A, which renews the skin and mucous membranes, as well as vitamin C, which improves the production of collagen, a protein that keeps the skin smooth and without wrinkles.
5. They regulate intestinal function. Due to the richness of vegetable fiber, a salad is a laxative, preventing or improving constipation. In addition, fiber helps reduce cholesterol and good control of blood glucose, which is beneficial in the case of cardiovascular disease and diabetes.

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9 Things Coffee Drinkers Enjoy


Things Coffee Drinkers Enjoy

Lately, we have seen studies questioning the benefits of the drinks we usually drink, including coffee, and we may have been told on more than one occasion that they are bad, although we don’t really know why.

Coffee is in this category but the only reason we think it is harmful to our body is because of caffeine. But for coffee enthusiasts and addicts, they know the benefits they get from drinking coffee. Here is a short list for your journey today:

Coffee can help you lose weight
Coffee is one of the few natural drinks that help you lose weight.  Studies show that caffeine can specifically increase fat burning, up to 10% in obese individuals and 29% in thin people.

Caffeine can dramatically improve physical performance
Caffeine stimulates the nervous system, causing signals to be sent to fat cells to break down body fat.

Caffeine causes fat cells to break down body fat, releasing them into the blood as free fatty acids and making them available as fuel.  Because of this, it makes sense to have a good cup of coffee about a half hour before going to the gym.

Coffee lowers the risk of type 2 diabetes
Studies show that people who drink this beverage reduce this disease by up to 50%.
One daily cup will reduce it by 7%; the study was applied to 457,922 people.

It can protect you from Alzheimer’s and Dementia
These diseases affect people over the age of 65, unfortunately, there is no cure but there are ways to prevent them such as exercising or drinking coffee.
Studies show that 65% of people who used to drink this drink do not have Alzheimer’s or Dementia.

Caffeine may decrease the risk of Parkinson’s disease
Like Alzheimer’s there is no cure but you can focus on prevention.  People who drink decaffeinated coffee have a lower risk of Parkinson’s disease.

Coffee can fight depression and make you happier
You can tell this the minute you finish the first cup, your mood levels change.  A study published by Harvard University in 2011 showed that a woman who drinks 4 cups of coffee a day is 20% less likely to have depression.

Maybe less likely to be at risk for different types of cancer
Coffee seems to have a protective effect against two types of cancer: liver cancer and colon cancer.
Liver cancer is the third leading cause of cancer death in the world, while colon cancer is the fourth leading cause of death.  Studies reveal that coffee drinkers have up to a 40 percent lower risk of liver cancer.  A study of 489,706 individuals found that those who drank 4-5 cups of coffee a day had a 15% lower risk of colon cancer.

It can help you live longer
For those who drink this drink frequently, it helps that they don’t have as many illnesses as people who don’t drink it. So it will help you live longer.

Coffee stimulates neural activity in the brain and allows the release of dopamine and norepinephrine (substances that increase heart rate and blood pressure). Caffeine has also been shown to improve mood, reaction time to external stimuli, memory and overall cognitive function.

Experts mention that each cup of coffee contains a high level of antioxidants, even higher than the combined fruits and vegetables; 3 percent of Potassium and Magnesium; 2 percent of Niacin and Thiamine; 11 percent of Vitamin B2 and 6 percent of Vitamin B5.

If you are a coffee lover now you know it’s not bad and you don’t have to feel guilty about loving a drink that everyone pours salt on so much. Enjoy your next cup of coffee.

The information contained on this Website should not be used as a substitute for the medical care and advice of your Medical Physician. There may be variations in treatment that your Physician may recommend based on individual facts and circumstances.

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Farm to Table and 8 Amazing Foods

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The Farm to Table movement and 8 amazing foods to find at your local farmers market

The Movement
From farm to table also known as from farm to fork is a movement that ensures the protection of health and human life in the interests of consumers.

The farm to table expression refers to the stages of food production: harvesting, storage, processing, packaging, sales and consumption. From farm to fork is also a movement that is concerned with the local production, distribution and consumption of food promoted by farmers and restaurants.

The farm to table advocates for fresh ingredients and also attempts to educate consumers about the links between farmers, farming communities, ancient farming practices and what we eat. Public rejection of genetically modified foods has given this movement a political character. Farm to fork restaurants buy ingredients directly from farmers. Those who choose this route generally offer better and healthier meals to their customers. The movement from farm to fork follows current trends in food safety, freshness, seasonality and small agricultural economies.

Advocates of the farm-to-fork concept find their motivation:
▪ In the shortage of fresh ingredients
▪ In the shortage of local ingredients
▪ In the lack of flavour of ingredients that come from long distances, to which they are usually added preservatives and which are nutritionally poor
▪ In the growing movement of genetically modified foods, which are introduced daily into our economy
▪ In the disappearance of family farms
▪ In the disappearance of indigenous and open-pollinated varieties of fruit and vegetables
▪ The danger of a concentrated system of food production and marketing

Recently, some authors began to describe a philosophical division among chefs: those who defend “food as art”, in some cases molecular gastronomy who have focused on transforming ingredients so that they are not recognized in food, so that they generate surprise and delight.  On the other hand, Chefs from farm to fork are increasingly advocating the use of extremely fresh, unmodified, raw, and, if possible, nearby ingredients.

Farm to fork chefs generally believe in traditional cuisine with an emphasis on fresh, seasonal ingredients, regional ingredients and simple confectionery.

8 amazing foods to find at your local farmers market
To be honest, foods from local market farmers tastes a lot better. However, that should not be the only reason you need to begin hitting up your every week market. Whether it’s the health of the earth you care for or your own health, there are more than enough reasons to support and patronise local farmers, which include buying vegetables with higher levels of antioxidant that are not sprayed or fumigated with toxic chemicals. On top of that, you are advocating and supporting less-toxic food production if you are patronising the local farmers’ market. Another fact to consider is, you might be saving some farms while you are getting that fresh and best-tasting food you enjoy so much!  The following are 8 amazing foods to find at your local farmers market:

Have you ever for once eaten a fresh-from-the-vine tomato before? I bet you need to try it if you have never, and if you have, then you should probably know the difference between a tomato that has been sitting on a produce shelf for some days and the tomato that is a fresh-picked one. The difference is clear! If you visit your local farmers’ market, you will find different types of tomatoes in addition to those at your favourite grocery store.

If I ask you what the colours of carrots are, you are probably going to say orange. Well, you may be right; however, they come in different colours which can only be found at your local farmers’ market. You will find rainbow-coloured, purple or white carrots at a lot of farmers’ market, which you cannot find that at your grocery store. And many of these colourful carrots are higher in antioxidants compared to normal orange carrot you always see at the grocery store and they have the same familiar taste. Visit a local farmer’s market today!

Do you know when peaches taste best? It’s in the summer. However, most of them are imported and they are treated with different types of pesticide compared to any other fruit. You need to buy from the local farmers market!

Your favourite berries such as strawberries, blueberries and raspberries may look fresh when you see them at your grocery store, but the truth is most of them are imported from far away countries such as Poland, South America, Canada and Mexico. One thing is their taste is nothing compared to freshly-picked berries from local farmers’ market.

The grapes you find at your grocery store may be a lot bigger compared to the grapes you can find at your local farmers’ market, but the taste of the ones at the local farmers market is something to be experienced!

Asparagus is vitamin-packed, but the ones you can find at your grocery store are mostly shipped in from Peru. Here is the thing; USDS demands that every imported asparagus be fumigated with a pesticide known as methyl bromide, a chemical that has raised suspicions of causing cancer. Do you need more reason to support your local farm market?

Just like berries, onions are also imported from Peru. And aside from the fact that this affects the flavour, it also brings some serious concerns. According to a research in 2008, the primary pesticide used on onions in Peru, methamidophos is linked with causing damage to the sperm of the farmers.

Grass-fed beef
Aside from the fact that grass-fed beef tastes better, in general, animals raised feeding on grass tend to produce 8% lower greenhouse gas emission and 30% lower ammonia levels compared to corn-fed animals raised in confinement. On top of that, grass-fed beef helps to prevent heart disease and also boosts brain power due to the fact that they are higher in omega-3 fatty acids. Buying from the local farm market also gives you an opportunity to ask how the farmer raised his or her animals.

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