NUTRITION IN HEALTH

                     This recipe is simple, nutrient-dense, very filling and delicious. Ten (10) minutes is all it takes to assemble for either a main meal or snack. Got kids? You might be in for a no-rejection surprise with the vegetables (Trust me on this, hahaha). I have 3 kids and this is one of the few meals where my kids request for a second serving. Let's dig in: Ingredients  Serving size: 1 chicken wrap Tortilla wraps (whole wheat wraps preferred) Cooked chicken, shredded (Substitute with choice of meat or fish) Salt to taste Black pepper Cheese, part-skim & shredded Fresh spinach, chopped Mayo Equipment Grill machine or toaster Note: if you don't have any of this, use a pan with no lid Method of Preparation Plug grill or toaster to heat up If using pan, heat over medium heat In a bowl, mix shredded chicken, salt, pepper, cheese and spinach together Lay tortilla wraps on a flat surface  Place chicken mix in the...

            Dear Friends,       I have been penning down basics of nutrition to highlight the role food nutrients in supporting our health to thrive. In my last post, I discussed carbohydrates, focusing on types and their roles in the body. You can click on this link to read and catch up on the series: ( https://www.nutrientdoctor.com/2019/10/carbohydrates.html  ). Today's topic will focus on protein, their special roles, and foods sources. Don't stop, keep reading😊😊.       Proteins are macronutrients belonging to the family of energy-giving like carbohydrate, and fat. One (1g) of protein supplies the body with 4 Kcal of energy. What of 21g of protein?.................If you said 80 Kcal, you got it right 👍.       Proteins are broken into building units called amino acid for proper utilization in the body. There are twenty (20) amino acids divided into the essential and non-essential. Essential amino acid...

       Most people cringe at carbohydrate or carbs. They are often charged "guilty" for the struggles we encounter in trying to improve our health such as weight loss, blood glucose control and better focus. As a Registered Dietitian, I can confidently tell you that "carbs are not bad" as we paint them. Their roles in the body are very vital for proper body function. Do you know carbohydrates are the primary and most preferred fuel source for brain function? Well yes, now you know (smiles). Carbohydrates supply glucose to the brain and body tissues including the muscles. That is why when we under consume carbohydrates, we might often find ourselves weak to complete our "to do list" for the day.  One gram (1g) of Carbohydrate supplies the body with 4kcal of energy compared to alcohol and fat which are 7Kcal & 9Kcal respectively. By classification, carbs are present in our food system in 3 ways which are explained below.  The three (3) categories of car...