March 7, 2020

I never really had a pantry until we moved to our new home two years ago.

Ever since then I’ve been enjoying stocking it with different healthy (and not so much) goodies. It also makes a perfect hiding place from one tiny messy monster, a.k.a. my almost 2-year-old toddler 😊

I think your pantry is worth a discussion because, if you’re like me, that closet is a #1 destination for a hungry tummy. Whatever is in there can make all the difference in our health and fitness goals. That’s why I want to share my staples with you and encourage you to share yours with me in the comments.

Let’s start, shall we?

Grains and Cereals

  • Old fashioned rolled oats

  • Wild rice

  • Brown rice (short and long grain)

  • Quinoa

  • Lentils, green and red

  • Red wheat berries

  • Barley

  • Buckwheat (only if I can find it in a European store)

Cold Cereal

  • Nature’s Path Heritage Flakes (my personal favorite!)

  • Cascadian Farm Fruitful O’s (a treat I sometimes give to my toddler)

  • ...

October 23, 2019

Are you familiar with Neu5Gc and its proinflammatory role?
I'm sure, most you have heard the term "chronic inflammation" and maybe suffer or know someone who suffer from an inflammatory disease.
Neu5Gc or N-glycolylneuraminic acid is the nonhuman sialic acid. Humans cannot synthesize Neu5Gc because the human gene CMAH is irreversibly mutated.
Sialic acids have never been detected in plants and are found in large amounts in foods of mammalian origin, especially in red meats (beef, pork, lamb). The occurence of Neu5Gc in poultry and fish is rare but common in some milk products.
The bound form of Neu5Gc is bioavailable and is easily incorporated into human tissues, despite being a foreign antigen. Over time, it results in chronic inflammation or 'xenosialitis'.
Long-term exposure to such inflammation is associated with Neu5Gc accumulation in the tumors and promotes carcinoma incidence in a target organ. In humans, it is detected more prominently in the colon, prostate, and ovary.
Other i...

March 26, 2018

What is bioavailability?

Bioavailability commonly refers to the amount of nutrients our body can derive and absorb from the foods we eat in order to support its normal functions.

Why do I consider bioavailability to be one of the most important factors when customizing a meal plan?

Implementing nutrient bioavailability helps optimize diets and gets my clients “the biggest bang for the buck”.  It helps your body to obtain and absorb the most amount of micronutrients from plants, grains, legumes, herbs, various protein sources, etc.

You usually don’t have to worry about the bioavailability of macronutrients – proteins, fats, carbohydrates – as it is typically very high. On the other hand, there are numerous factors that affect micronutrients bioavailability, i.e. vitamins, minerals, and phytochemicals.

Among the internal factors that affect nutrient bioavailability are gender, age, life stage, and nutritional status, gastrointestinal factor. The external factors include the source and chemica...

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