Nutrition Archives - Healthy Smart Living

The Surprising Health Benefits of Tart Cherry Juice

May 8, 2024

Tart cherry juice is a popular, all-natural health booster that athletes, doctors, and fitness enthusiasts everywhere love. Tart cherries, sometimes called sour cherries, are packed with vitamins, minerals, antioxidants, and anti-inflammatory polyphenols, all of which can help you look, feel and perform better in everyday life. The best part is that whether you love the taste of cherry or not, you can still reap the benefits through supplements! If you’re interested, keep reading to learn more about how and why you should add tart cherry to your day. What Are the Health Benefits of Tart Cherry Juice? There are numerous studies showing that adding a tart cherry supplement to your diet can have significant health benefits. Here are a few of the most common ones: Increased melatonin production...

cherries cherry juice

Swai Fish: Is It A Healthier Seafood Choice?

Julia Zakrzewski

April 3, 2024

Nutrition

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

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

Discover 4 Unique and Nutritious Blue Fruits

Nicole Hopkins

October 4, 2023

Nutrition

Beyond the familiar blueberries, discover lesser-known blue fruits with surprising flavors and health benefits. When someone asks you to name a blue food, your go-to is almost certainly blueberries, right? Some people might mention blue vegetables like blue potatoes or blue corn, but for most of us, our knowledge of naturally blue foods stops with blueberries. Did you know there are actually several other blue fruits? They're all packed with flavor and plenty of health benefits, including a boost to your heart and gut health, lowered risk of type 2 diabetes and a huge dose of anti-aging antioxidants and anti-inflammatory anthocyanins. So, if you're looking for ways to "eat the rainbow" and impress your friends, here are some blue-colored foods besides blueberries to add to your grocery list. Blue...

blue fruits

4 Easy and Flavorful Chicken Tenderloin Recipes for Busy Weeknights

Nicole Hopkins

July 5, 2023

Nutrition, Top Picks

Discover our mouth-watering collection of chicken tenderloin recipes that will take your taste buds on a flavorful journey. When you search for the best way to cook chicken tenderloins, you probably just get a lot of recipes for different types of chicken tenders. Don't get me wrong; I love crispy fried chicken tenders as much as the next girl, but I also like variety. So, today I'm going to share a few of my favorite chicken tenderloin recipes and a few bonus tips from my kitchen. Enjoy! Key to My Lime 8-minute Air Fried Chicken Tenderloins Confession: I use my air fryer every. Single. Day. I love it and don't know how I survived without one for so many years. I'll try putting anything in there, and I'm...

chicken tenderloin recipes

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

Top Drinks and Juices For Constipation Relief

Julia Zakrzewski

March 29, 2023

Nutrition, Top Picks

Bouts of constipation can leave you feeling uncomfortable and frustrated. Certain foods and beverages can help move things along and help your bowels return to their regular schedule. Keep reading to find out which juices are best for constipation! Here are some of the top drinks and juices for constipation relief. Why does constipation happen? Your digestive system is complex, and being constipated can be a sign that something isn’t functioning normally. Changes in diet, sleep schedules, stress levels, and even activity can contribute to constipation. Living with chronic bouts of constipation can be a symptom of irritable bowel syndrome (IBS). If you have lived with bowel issues your whole life you should be assessed by a physician. Dietary and lifestyle interventions might be enough to help but...

constipation