Pump Up the Flavor: Using Herbs and Spices

1 in 3 adults over the age of 20 years has hypertension, a primary risk factor for cardiovascular disease. Hypertension, also known as high blood pressure, is a blood pressure reading of 130/80 mm/hg or above. The consumption of highly processed foods is a major contributor to hypertension. Research has shown that incorporating more plant-based foods such as fruits and vegetables, whole grains, healthy fats and lean protein in your diet can lower your blood pressure significantly. These guidelines go hand-in-hand with the Dietary Approaches to Stop Hypertension (DASH) and the Mediterranean diets. Aside from your diet, other interventions include becoming physically active, getting better sle

Lactose Intolerance Explained

Lactose intolerance is among the most commonly misunderstood conditions in the field of nutrition, despite a high prevalence (10-15% of the American population). The first point to understand is that lactose intolerance is different than a dairy allergy in a number of ways. The reactions to lactose intolerance are digestive, while an allergic reaction can be more severe and possibly anaphylactic. While those with a dairy allergy must avoid all dairy products, understanding what lactose is and how it works can allow those with an intolerance to enjoy some amounts of certain dairy foods. Lactose is a naturally-occurring sugar in dairy products, but the amount of lactose varies depending on the

Small But Mighty: Microgreens

Have you ever seen a high-quality meal that’s garnished with tiny, plant-like ingredients? Did you ask yourself, “What are those?” I know I have! While investing my time into food and nutrition, I’ve come across these tiny plants, commonly known as microgreens. As you can tell, the name is very fitting. Microgreens, the seedlings of edible herbs and vegetables, are becoming more and more popular over the years. There are different stages of plant growth, which include petite, ultra, baby and young – microgreens are harvested at the petite stage. Although they’re small, they’re packed full of nutrients such as vitamins C, E, K and beta-carotene – 40-fold greater per ounce than some mature pla

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