Julia Zakrzewski, Author at Healthy Smart Living

Swai Fish: Is It A Healthier Seafood Choice?

April 3, 2024

Swai fish is a lean source of protein that is highly versatile in the kitchen. It also contains small amounts of selenium and other nutrients, but overall, there are more nutritious fish you could eat. Keep reading to learn more about Swai fish. What is swai fish? Swai fish is a mild-tasting freshwater fish native to Southeast Asia. It’s mostly farmed in Vietnam and then sold all over the world. It has become increasingly popular in the US food scene in the last decade. Frying swai fish is very popular in the Western world because the protein becomes light and flakey. However, this method isn’t the healthiest. Leaner, more health-conscious ways of preparing the fish include grilling, baking, broiling, or poaching. Catfish vs swai For a long time, biologists considered...

fish

Healthiest Fast Food: How to Wisely Choose Eating Options On the Go

Julia Zakrzewski

March 6, 2024

Nutrition, Top Picks

Fast foods are convenient, but combo meals aren’t always the best choice for your health. Fortunately, you can learn how to pick the healthiest fast foods while on the go. Keep reading to learn how. How to pick healthy fast foods There are some moments when fast food may be your only option, such as when you’re traveling or away from home. To pick healthy fast foods, choose restaurants that allow you to customize your order, such as a sandwich or burrito shop. This way, you can add plenty of nourishing vegetables to your meal to help you feel full. Quick tips for healthy eating on the go When dining out, meals may contain higher amounts of salt, fat, and added sugars combined with low amounts of vitamins, minerals,...

healthy fast food

Best High Protein Snacks For Energy And Muscle Maintenance

Julia Zakrzewski

February 7, 2024

Nutrition

Protein is the building block for every tissue, cell, and hormone. Additionally, eating protein regularly is critical if you want to grow and maintain muscles. The next time you’re hungry, choose a high-protein snack when you’re hungry can help you meet your protein needs. Keep reading to learn about our go-to options. Protein-rich foods Protein is found in animal and plant sources, and according to the USDA nutrition guidelines, one serving of protein should fill a quarter of your plate at meals. You can satisfy this nutrition requirement by eating a variety of foods, including: Poultry (chicken, turkey, etc.) Lean cuts of red meat (beef, pork, etc.) Beans (kidney beans, chickpeas, lentils, etc.) Tofu and other soy products Eggs Yogurt (Greek yogurt has the highest protein content) ...

protein snacks

Best Prenatal Vitamins For Your Pregnancy Journey

Julia Zakrzewski

January 10, 2024

Wellness

A prenatal diet rich in whole foods and balanced meals can help you meet your daily nutritional requirements, but a prenatal vitamin should also be part of your plan. These concentrated supplements are loaded with essential nutrients your baby needs during pregnancy. Here are tips to find the best prenatal vitamins for your pregnancy journey. What are prenatal vitamins? A prenatal vitamin is a supplement catered for pregnant people and is rich in essential vitamins linked to a healthy pregnancy. At a minimum, these include: • Folic acid • Iron • Calcium • Vitamin D • Vitamin B • Vitamin B12 Some prenatal vitamins may include antioxidants, such as vitamins C and A, which may appeal to you while shopping for a product. Benefits of prenatal vitamins To maximize the benefits of prenatal vitamins, you should...

vitamins

English Muffins: From Recipes To Health Perks

Julia Zakrzewski

December 6, 2023

Nutrition

English muffins are small, round, and fluffy breads that are best enjoyed fresh. You can buy them at the store or you can even make your own at home. They are often cut in half and used for sandwiches, especially at breakfast. Keep reading to for delicious English muffin recipes. English muffin nutrition English muffins are a type of bread and they contain yeast and flour. You can significantly alter the nutritional qualities of English muffins by using a nutrient-dense flour. An English muffin made with white flour has the following nutritionals (please note these are averages and exact values may vary per product): • Calories: 130 • Fat: 1.5g • Carbohydrates: 24g • Fiber: 1g • Sugar: 1g • Protein: 5g • Sodium: 220mg A whole grain English muffin has slightly different nutrition levels: • Calories:...

english muffins

8 Delightful Non-Caffeinated Drinks

Julia Zakrzewski

November 8, 2023

Nutrition

Staying hydrated is important for your health, regulating body temperature, preventing infection, and helping your vital organs function. Although some caffeine is okay throughout the day, most of your fluid intake should come from non-caffeinated drinks. What is caffeine? Caffeine is a naturally occurring chemical that stimulates your central nervous system. For centuries, people have consumed caffeinated products to (temporarily) boost their energy and help them focus. How much caffeine is safe? Most healthy adults can safely consume up to 400mg of caffeine daily. This is approximately four large cups of coffee. Other beverages that contain caffeine include: All coffee products, including drip coffee, espressos, and iced coffee beverages. Black and green teas. Eating coffee beans. Consuming energy drinks. Some sodas. Some people can’t tolerate caffeine or have been medically...

caffeine-free drinks

Gallop to Great Health: The Enchanting Benefits of Horseback Riding

Julia Zakrzewski

September 20, 2023

Fitness, Top Picks

If you live in the city, you may never have been exposed to horses, but there are several reasons why this activity should be on your radar. Humans have been riding horses for centuries to help with transportation but also because of sport and pleasure. Keep reading to learn more about the benefits of horseback riding. Is horseback riding a sport? Horseback riding is definitely a sport, and there are several equestrian events in the Olympics. These include racing, show jumping, speed jumping, and endurance events. Horses are also used to play polo, a sport where riders have mallets and hit the ball through goalposts to score points. You must have a strong level of fitness to participate in these activities. Benefits of horseback riding There are several physical...

horseback riding

Effective Exercises for Crohn’s Disease: Improve Your Well-Being

Julia Zakrzewski

August 16, 2023

Body, Top Picks

Crohn’s disease is an inflammatory bowel disease that results in inflammation along the intestinal tract. It is a chronic condition, and painful Crohn’s flare-ups can interrupt your daily routine. Fortunately, you can manage this condition and decrease the chances of a flare-up through lifestyle changes, diet, and medications. Keep reading to learn about Chron’s disease exercises that can help. Crohn’s Disease Signs [caption id="attachment_6544" align="alignnone" width="708"] Image credit: Giorgio Trovato on Unsplash[/caption] Signs of an inflamed bowel include changes in bowel habits and can include fever. Other symptoms include: Diarrhea. Abdominal pain. Fatigue. Blood in stool. Reduced appetite. These symptoms can appear rapidly, or they can present gradually over time. The onset will be highly individualized, and you’ll need to check in with your body cues to learn how Crohn’s...

crohn's disease

Zumba Benefits: Dance Your Way to a Healthier You!

Julia Zakrzewski

June 21, 2023

Fitness

Zumba is an aerobic dance exercise that helps you improve your fitness while having fun! You can follow choreographed dances online through Youtube or visit an in-person class to start experiencing the Zumba benefits today. Background of Zumba Zumba was first created by a Colombian dancer and choreographer in 2001. He has trademarked the name of his workout program, which is now practiced in over 180 countries worldwide. The choreography is inspired by Latin music and movement, but the sequences are meant to be accessible to all - even if you have no dance experience. In North America, most classes are between forty-five minutes to an hour long, and the music is upbeat, catchy, and easy to move to. What Makes Aerobic Dancing So Healthy? To remain healthy, your cardiovascular...

Zumba

Creative And Delicious Jackfruit Recipes To Add To Your Menu

Julia Zakrzewski

June 7, 2023

Nutrition

Jackfruit is a versatile fruit with a mildly sweet flavor when it is ripe. It has grown in popularity in Westernized recipes over the last decade because the texture of jackfruit is similar to meat-based proteins, and it can be easily substituted in recipes. Keep reading to learn more ways to incorporate jackfruit into your menu! What is jackfruit? [caption id="attachment_6491" align="alignnone" width="519"] Image credit: Towfiqu Barbhuiya on unsplash[/caption] Jackfruit is a tropical fruit grown in warmer climates around the world. It is from the same fruit family as figs or mulberries, although the jackfruit is significantly larger. To put it in perspective: the jackfruit can weigh anywhere from 10-15lbs, versus a large fig which is only 0.8lbs. What can I do with jackfruit? A unique feature of jackfruit is...

jackfruit recipes