Twist.fresh.healthy

Garlic Mushrooms

✨Ingredients✨
1 lb mushrooms (mixed varieties)
5 cloves garlic , chopped
1 hot pepper (optional)
½ bunch parsley , chopped
½ cup white wine
Olive oil
Salt
Black pepper (to taste)

✨Instructions✨
•Properly clean the mushrooms by removing any dirt.

•Slice the mushrooms.

•Then, dry them well with paper towel.
In a non-stick frying pan on high heat, add olive oil.

•When the oil is hot, add the mushrooms and sauté until golden brown, about 8 to 10 minutes. Make sure the oil is very hot so they release their water quickly.

•Reduce the heat to medium and add the garlic, parsley and hot pepper (optional).

•Cook for a couple minutes.

•Finish with a splash of wine. Let evaporate most of it and remove from the heat.

•Sprinkle with a little more parsley and season with salt and pepper to taste.

Only YOU can be accountable for your health‼️ take control over your health‼️

👉🏽Accountability entails the procedures and processes by which one party justifies and takes responsibility for its activities.

5 Habits to take control over your health:

1) Be less sedentary more physically active.🏄🏻‍♀️🏋🏻‍♀️🤸🏻‍♂️🚴🏽‍♀️🏊🏽‍♀️💃🏻🏃🏻‍♀️

2) Eat more fresh food less processed foods.🥦🍆🫐🍉

3) Take 10-20 min for self care instead of TV series.🧘🏻‍♀️💅🏽🧖🏼‍♀️💇🏼‍♀️💆🏻‍♀️

4) Less social media more social interactions with colleague/friends/family.🗣

5) Enjoy 7-8 hrs of sleep. 😴

Additives harm or benefit❓

🥤Now days we live in a world were fresh food is more difficult to consume than processed food!😐

🥤Process foods are convenient, quick, easy to prepare. They have additives in the ingredient list that help preserve them for a long time in the fridge.

🥤Additives like “phosphoric acid” found in most of the process foods may have side effects if consume in excessive amounts.

🥤Phosphoric acid is a colorless, odorless crystalline liquid. It gives soft drinks a tangy flavor and prevents the growth of mold and bacteria, which can multiply easily in a sugary solution. Most of soda’s acidity also comes from phosphoric acid.

🥤Phosphoric acid is made from the mineral phosphorus, which is found naturally in the body. Calcium and phosphorus work together to form and maintain healthy teeth and bones. The minerals need to be balanced in order to be effective. Too much phosphorus can decrease the amount of calcium in your body, leading to bone loss (osteoporosis). It can also impair your body’s ability to use other minerals, such as iron, zinc, and magnesium. 🦴

🥤We can find healthy choices in process foods with out phosphoric acid. Ready prepare meals is more realistic in the world we live but fresh foods will always be the winner🥇😉.

🍁🍂Fall season has arrived!!! 🍂🍁

Pear🍐, Apples 🍎 and Kiwi 🥝 are fruits on season for Fall. These fruits contains >3 g fiber per serving which it’s a good source of fiber.

Fruits + Fiber= Better bowel movements, helps to decrease cholesterol, helps to control blood sugar, makes you satisfied when eating.

It’s recommended:
🍁25 g per day for women
🍁38 g per day for men

**General population consume around 13 g of fiber per day**

Fiber can be found in fruits, veggies and whole grains. 🥦🍞🍐

Have you ever felt any of this symptoms after eating too much⁉️🥱
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When we eat more than what our stomach is able to fit in, the body focus on digesting this humongous meal 😰therefore we feel tired, uncomfortable, nauseated, unable to focus, in need of a stimulant like coffee, etc

👉🏽Being able to say: “that’s enough food for this meal because I’m satisfied” It’s called mindfulness! 😉
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Do you follow the signs of hunger vs satisfaction❓❓
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✨Who is ready for vacations?☀️🌴🌺

Vacations doesn’t need to be the time of binging food should be a moment of joy and still have a balanced nutrition! 😊

Remember this is a lifestyle 😉🙌🏼

Every action starts in our heads 💡😉

👉🏽Do you agree❓
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✨How many of you have a good relationship with food?! 🙋🏻‍♀️🙋🏻‍♀️
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🎉Holidays and Cheat Days 🍕🍔🧁

Holidays are time to celebrate an important occasion in history or honor important people nevertheless Holidays are the perfect scenario to fall off the wagon from our goals. 😔

Don’t get me wrong, I’ve also fall off the wagon many times but the key is recognizing your fall and getting back to your healthy habits.

Tips for Holidays:
👉🏽Avoid arriving to the celebration hungry.

👉🏽Prefer fruits and vegetables snacks instead of fried items.

👉🏽Avoid high salty or high fat snacks. Choose lean proteins like chicken, turkey, yogurt or nuts.

👉🏽 Take the time to have a meal and avoid picking snacks while hours go by.

👉🏽Drink plenty of water.

☝🏽Remember —> Holidays are just an special occasion be wise how you want to spend the occasion 😉

☝🏽Eat smart and don’t let the occasion take away your goals