All hail the superfood that is the egg

Katina Volitich has for years, advocated healthy eating. From her family to her friends, to strangers, she has done her best to inform people about the merits of proper nutrition in hopes of convincing them to turn their lives around by adopting a healthier diet.

One of the staples of Katina Volitich’s diet is the egg. Not only is the egg a great superfood, there are myriad methods of its preparation.

Eggs are packed with vitamins and minerals that benefit the body in so many ways. At the forefront is protein, which keeps the health of muscles, fibers, and skin of the body in top condition. This is why people who lead active lifestyles and exercise often love eggs.

Eggs also have choline, which is good for the cells and great for the liver. Choline is an agent that makes it easier for the body to absorb vitamins and minerals.

People who are trying to lose weight shouldn’t be worried about eggs. Eggs are void of gluten, sugar, and carbohydrates, all of which become fat when not used by the body. This is why eggs are an important part of a diet of people who are overweight or obese.

What egg dish is your favorite? Feel free to share them with us in the comments section below.

Katina Volitich is proficient in project management, Design Control, SolidWorks, Raspberry Pi, NX 10, and NI LabVIEW. Her work as design engineer includes providing recommendations for the design and development of new products that support department goals and objectives. In the past, Ms. Volitich interned for firms such as Rose-Hulman Ventures, National Instruments, and Mediavative Technologies. She enjoys working out and eating healthy. For more articles like this, visit this page.

Just how good is spinach for your health?

We’ve all seen the hype surrounding the leafy vegetable that is the spinach in Popeye cartoons. But does it really house tons of nutrients for healthy living? Health enthusiast Katina Volitich certainly agrees, explaining that spinach is rich in vitamins, minerals, pigments, and phytonutrients. Regular consumption of spinach will certainly keep the doctor away.

Spinach has high potassium content and low sodium, important characteristics that aid in maintaining normal blood pressure. This green vegetable is likewise rich in folate, which helps in relaxing our blood vessels and reducing hypertension while regulating blood flow. Spinach effectively increases oxygenation and, by reducing blood pressure, decreases the stress on our cardiovascular system.

It is also a vegetable that strengthens our muscles, as spinach has the antioxidant Factor C0-Q10 which benefits the heart muscles in particular, making for steady pumping of blood to all parts of our bodies. C0-Q10 is used by many physicians to both prevent and treat a variety of cardiovascular diseases, from hypertension and coronary heart disease to hyperlipidemia.

Finally, spinach is great for improving our vision, adds Katina Volitich. The vegetable is a great source of xanthene and lutein which are beneficial for our eye health. Cooked spinach helps boost eyesight with beta-carotene, at the same time preventing eye ulcers and eye itchiness and addressing vitamin A deficiencies. Spinach also has anti-inflammatory properties that reduce eye irritation and puffiness.

Katina Volitich has received acclaim for her outstanding academic performance throughout college. At present, she works in the orthopedic industry as an engineer at Paragon Medical. Check out this site to know more about Katina and her work.

Essential tips for beginning joggers

If you are among the many who want to commit to the healthy fitness routine that is jogging, here’s a list of to-dos below that should, well, literally and figuratively get you going.

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First off, don’t start out too fast. This means don’t commit to a quick run on your first try; let your body get used to a certain pace as a burst of speed can strain and stress your muscles and joints.
You’d just end up overexerting yourself and, worse, maybe even getting injured. Moderation is key; hold back even if you feel like cutting loose. Let your body adjust to the pressure at first.

Secondly, know that you need to let your body relax. Recovery is very important before heading out again. After you complete, say, one round, let your cardiovascular system adjust and rest a while. In fact, beginners are not advised to suggest running consecutive days. Do the routine one day and rest on the next or settle first with thrice-a-week jogs. This will also reduce the risk of injury.

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Begin your routine slowly, not running the complete run in just one go. It’s important to do short intervals as a beginning jogger. It’s also perfectly fine to combine short jogs with walking; this will allow your body to recover faster and not get shocked by the newfound stress. After some time, you can increase your jogging and reduce your walking intervals, alternating the two until you feel more comfortable. Also, don’t jog in huge strides; take small steps and take it easy. Remember to relax, as you’re just starting to develop your technique.

Katina Volitich is a Project Engineer at Paragon Medical. She showed excellence in her scholastic endeavors as she graduated Summa Cum Laude with a degree in Biomedical Engineering from Rose-Hulman Institute of Technology. Go to this site for similar reads.

Superfoods that will boost your immune system

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There is a saying that “you are what you eat.” What you put in your body plays a major role in how your immune system reacts and defends you from illnesses. Instead of eating junk food or processed food, do your body a favor and incorporate these super foods that will charge your immune system.


Blueberries: Blueberries are rich in a flavonoid called anthocyanin, which has antioxidant properties that boosts the immune system. According to a study published in 2016, flavonoids are responsible for the increased defense of the respiratory tract’s immune system, thus reducing the chances of getting the common cold or any kind of respiratory infections.


Citrus fruits: Citrus fruits are rich in vitamin C that build up the immune system. Vitamin C is also responsible for the production of white blood cells that are important in fighting infections. Examples of citrus fruits are grapefruit, oranges, tangerines, limes, clementines, and lemons.

Image source: bbcgoodfood.com

Broccoli: This green vegetable is packed with minerals and vitamins such as vitamins A, C, and E. It is also rich in fiber and antioxidants. Broccoli is also rich in protein, making it a great substitute for meat for those who follow a vegetarian diet. The key to keeping all its benefits is to cook it as short as possible or eat it raw.


Katina Volitich worked as an intern at National Instruments, Mediavative Technologies, and Rose-Hulman Ventures. A passionate volunteer, she shared her time and efforts with Whisperwind Labradors and Breakthrough Austin in the past. She is also passionate about health and fitness and advocates both mental and physical health. For more articles like this, visit this page.

How can eating healthier effect your mental health?

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A lot of people believe in the phrase “you are what you eat.” This may ring true to one’s physical state of being. People who often eat junk food could have weight issues while those who keep to a proper diet. But does our eating habit affect our mental health? Psychiatrists believe so.


Experts believe that shaping one’s diet can improve mental health as well as reduce the risk of psychiatric disorders. A very real example of this can be found during one’s developmental stage. Eating food with very little nutritional value negatively impacts growth. Without proper sources of nutrients, production of vital protein-building blocks, brain tissues, and neurotransmitters, growth is hindered greatly.

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Also, take into account what the right food sources can do for you right now. Gorging on junk food may make you feel full. Sometimes, you’d feel lazy and lethargic. On the other hand, there are some food that simply jumpstart your day and give you the energy to accomplish your goals.


Good bacteria, which comes from good eating habits, can also affect your mental health. Gut germs, the good ones at least, produce vitamin B, which is good for the brain. By eating food that are high-fat or high-sugar, you reduce the number of good bacteria in your body that can affect your brain.


All in all, poor diet can lead to poor physical health. It can cause problems like obesity or sicknesses like diabetes, which compiles stress and creates openings for mental health problems like depression. But when you take the right step and start eating healthier, you instantly recognize your actions of going the right direction and feel a sense of accomplishment.


Katina Volitich has received acclaim for her outstanding academic performance throughout college, including the Heminway Gold Medal, Heminway Bronze Award, Paul N. Bogart Prize, John T. Royse Award, Cash Wischmeyer Award, and Samuel F. Hulbert Outstanding Biomedical Engineering Senior Award. For similar reads, visit this page.

Winning Benefits Of Eating Nuts And Seeds

Nuts and seeds are often demonized for their high fat and calorie content, but nothing is farther from the truth: they’re nutrient-dense snacks that only take a handful to satisfy you and offer wonderful health benefits. Here are some benefits to expect from nuts and seeds such as almonds, walnuts, pecans, pistachios, pumpkin seeds, and sunflower seeds.

Image source: Pixabay.com 

Healthy fats: Nuts and seeds offer healthy mono and polyunsaturated fats, which help manage inflammation and maintain the cells’ normal structure. These healthy fats can help lower cholesterol and inflammation, therefore assisting in the reduction of heart disease risk.

Rich fiber content: Dietary fiber found in nuts and seeds are important for proper body functioning. It not only promotes regular bowel movements but also helps slow the rate of digestion. Flax seeds are excellent for their fiber content: an ounce packs a whopping 7.7 grams of fiber!

Plant-based protein: Plants can also be an excellent source of protein if one isn’t a meat eater for a specific reason. A mere ounce of nuts contains an average of 6 grams of protein. In a study that followed more than 72,000 female subjects for 28 years, women who chose a plant-based diet achieved a greater than 25 percent reduction in heart disease and cancer risk.

An assortment of minerals: Nuts and seeds are also chock-full of zinc, magnesium, calcium, and phosphorus for developing the bones, building one’s immunity, and producing much-needed energy. One ounce of sunflower seeds, for instance, provides 100 milligrams of magnesium, while one ounce of almonds can give 75 milligrams of calcium.

Image source: Pixabay.com 

Katina Volitich is currently a Project Engineer at Paragon Medical, where she started as the company’s Design Engineer. She enjoys working out and is an advocate of eating healthy. For similar reads, click here.

Winning Benefits Of Eating Nuts And Seeds

Nuts and seeds are often demonized for their high fat and calorie content, but nothing is farther from the truth: they’re nutrient-dense snacks that only take a handful to satisfy you and offer wonderful health benefits. Here are some benefits to expect from nuts and seeds such as almonds, walnuts, pecans, pistachios, pumpkin seeds, and sunflower seeds.

Image source: Pixabay.com 

Healthy fats: Nuts and seeds offer healthy mono and polyunsaturated fats, which help manage inflammation and maintain the cells’ normal structure. These healthy fats can help lower cholesterol and inflammation, therefore assisting in the reduction of heart disease risk.

Rich fiber content: Dietary fiber found in nuts and seeds are important for proper body functioning. It not only promotes regular bowel movements but also helps slow the rate of digestion. Flax seeds are excellent for their fiber content: an ounce packs a whopping 7.7 grams of fiber!

Plant-based protein: Plants can also be an excellent source of protein if one isn’t a meat eater for a specific reason. A mere ounce of nuts contains an average of 6 grams of protein. In a study that followed more than 72,000 female subjects for 28 years, women who chose a plant-based diet achieved a greater than 25 percent reduction in heart disease and cancer risk.

An assortment of minerals: Nuts and seeds are also chock-full of zinc, magnesium, calcium, and phosphorus for developing the bones, building one’s immunity, and producing much-needed energy. One ounce of sunflower seeds, for instance, provides 100 milligrams of magnesium, while one ounce of almonds can give 75 milligrams of calcium.

Image source: Pixabay.com 

Katina Volitich is currently a Project Engineer at Paragon Medical, where she started as the company’s Design Engineer. She enjoys working out and is an advocate of eating healthy. For similar reads, click here.