nutrition Archives - Page 3 of 4 -

Good Morning

Breakfast is the most important meal of the day. I’m sure you’ve heard that before. But it is true. In order to get the day off right, you need to kick start your body with energy. Studies have suggested that breakfast is perhaps the single most important meal of the day as everything else that follows builds on it. You’ve just gone approximately 8 hours without a meal. Breakfast provides the body with the energy to get going in the mornings. With the right ingredients, breakfast can help you achieve your health needs for the day. Yet, it is always the meal that is overlooked and ignored due to the morning rush to get out the door and to work or school.

Having a balanced breakfast that consists of 500 calories is a must. This will ensure that your body is satisfied enough to start your day and replenish what is lost during sleep. It should also include sufficient protein to nourish and build your muscles. Carbohydrates must also be enough to provide you energy to get you to lunch.

Having a cereal as part of your breakfast is a beneficial choice. The cereals available today are a lot healthier than those years ago. They contain added whole grains, calcium and vitamin D. They are intentionally made to have reduced sugar as well as lower amounts of calories. Electing to eat a good cereal in the morning allows you to consume less fat, less cholesterol and more fiber. As a result, improving your nutrient content in your body.

A high protein breakfast is also important for giving you energy and helping with weight loss. Extra protein at breakfast will help you feel fuller, longer preventing mindless snacking before lunch. This is because high protein foods take you longer to digest. The stomach empties more slowly and you will feel fuller longer and get hungrier later. Eating protein at breakfast will also reduce food cravings.

Here are some good breakfast ideas for a rushed morning:

Peanut butter and a banana
Almond butter and an apple
Low sugar protein bar
Protein smoothie with fruit and yogurt
Hardboiled egg and an orange
Greek yogurt, no sugar added
Turkey bacon and a pear

Breakfast can be seen to be related to your mood for the day. In studies, it was shown that breakfast eaters were more sociable, more alert, happier, better memory and cognitive function when comparison to those who remain hungry in the mornings. Studies of children who ate breakfast daily showed that these kids performed better at school, had better grades and had less tardiness and absenteeism from school.

If you begin your day with a nourishing and satisfying breakfast, you will be less likely to eat between meals and, in particular, to be drawn to high calorie, high sugar foods for energy. Breakfast is not only for those aiming to lose weight, it is vital for good health in general. In fact, eating breakfast is critical in preventing heart disease, avoiding obesity, and staving off diabetes.

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Filed Under: Top Menu Tagged With: breakfast, breakfast choices, diet, healthy choice, healthy food, nutrition

Calorie Cutter

Cutting your calorie intake daily will help you lose the extra weight you may be carrying around. In order to lose weight, you need to burn more calories in a day through your activities than you consumed that day. If you’ve tried to accomplish this, you know it can be difficult. Dramatic changes to your diet may seem unreasonable, undoable and unfathomable. Simple every day choices, that really don’t change the menu too much can seem almost effortless but can make a big enough difference. Cutting 50 calories a day can equal a ½ a pound a month. Or try 100 calories a day to lose a full pound each month. That may not seem like much, but when you add exercise to that, it can make a huge difference in weight loss.

Here are 10 simple ways to cut calories:

Invest in some good quality cooking utensils to help reduce the amount of fat needed in cooking. Try heavy non-stick frying pans and heavy baking tray.
Throw away any high fat items and replace them with healthier low calorie options.
Use cooking oil spray instead of pouring oil in the pan when frying or browning foods.
Skip the butter. Use low calorie peanut butter or jam on toast or a light mayonnaise on your sandwiches instead.
Grill, steam, bake or poach. Eliminate the frying as much as possible.
Add natural seasonings to your foods. Try herbs, spices, citrus juices, vinegar and low calories sauces like Worcester and Soy.
Make sure you have plenty of variety in your diet so that you don’t become bored and give into unhealthy cravings.
Don’t shop when you’re hungry. If you feel hungry when you shop, you are more likely to give into temptation and buy something that is high in fat and calories to satisfy your immediate cravings.
Eat smaller portions of high-fat foods (meats, cheeses) and larger portions of vegetables, salad, fruit and very low-fat protein foods (yogurt, skim milk).
Stop drinking soda and juice. Choose water instead. Water is a great to help you feel full longer and helps curb your cravings.

Remember that slow and steady is the way to lose weight and keep it off. Using these simple calorie cutting ideas does not require you to drastically change your lifestyle. With healthy substitutions and cutting out a few things from our diet, we can make some big changes on our waist line. Talk to your dietician or personal trainer, they can get you on the right track as well and offer some other helpful suggestions. Get cutting!

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Filed Under: Top Menu Tagged With: calorie intake, calories, cut calories, diet, nutrition, weight loss

Magnesium

After oxygen, water and basic food, magnesium may be the most important element needed by our bodies. It is vital for heart health, bone health, mental function and the overall body. It is often an element that is deficient in our bodies as well.Lack of magnesium may put your heart and your overall health at significant risk and that magnesium deficiency may be linked to cognitive dysfunction and mental decline.

Magnesium is one of the most important minerals in our body. It regulates calcium, potassium and sodium in our systems. It also activates over 300 different biochemical reactions necessary for the body to function properly. And, contrary to popular misconceptions, it is magnesium that is actually most important in building strong bones and preventing bone loss.

Called the “The Forgotten Mineral” and the “5-Cent Miracle Tablet” by researchers, magnesium is a muscle relaxant and low magnesium intake is associated with muscle spasm, tremors and convulsions. Magnesium protects against heart disease and heart attacks, high blood pressure and stroke, type II diabetes and much more.

It has been reported that adequate amounts of this mineral in the population at large would greatly diminish the incidence of kidney stones, calcified mitral heart valve, premenstrual tension, constipation, miscarriages, stillbirths, strokes, diabetes, thyroid failure, asthma, chronic eyelid twitch, brittle bones, chronic migraines, muscle spasms and anxiety reactions.

Magnesium deficiency has also been associated with the following:

Insomnia and other sleep-disorders
Body-tension
Muscle tension, cramps and spasms
Headaches
Irregular-heartbeat
High blood pressure
PMS
Backaches
Constipation
Kidney stones
Osteoporosis
Accelerated aging
Depression
Anxiety and irritability

What can we eat naturally to obtain magnesium? Here’s a list of food that contains good amounts of magnesium:

Pumpkin and squash seeds
Brazil nuts, soybeans, pine nuts, almonds
Bran cereal
Quinoa
Spinach
Buckwheat flour, Oat bran
White beans
Pollock, walleye

Magnesium is also a powerful antioxidant that keeps cell membranes flexible and protected against the onslaught of cancer-causing free radicals. Since our increased consumption of processed foods, fast foods, and our depleted soils, there has been a steady increase in mineral deficiencies. Magnesium is the fourth most abundant mineral found in the body and is essential for good health. It is mostly found in the bones, teeth and red blood cells (approximately 50%). The other half is largely found inside cells of body tissues and organs. Only 1% of magnesium is found in blood. The body takes magnesium from the diet and excretes the excess through urine and stool. A balanced diet contains enough magnesium for the body’s functional requirements. There are many benefits to magnesium in our diet. Be sure to talk with your trainer to make sure you fit it into your diet safely.

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Filed Under: Top Menu Tagged With: body function, diet, health, magnesium, nutrition

Going Alkaline

When foods are eaten and digested, they produce either an acidifying or alkalizing effect within the body. When more alkaline foods are consumed, the body can become slightly alkaline instead of acid. Ideally, the blood pH level should be between 7.35 and 7.45. Foods such as citrus fruits, soy products, raw fruits and vegetables, wild rice, almonds, and natural sweeteners (i.e. Stevia) are all good alkaline food choices.

It is believed that there are many benefits to shifting your eating patterns from acid to alkaline. When the body is kept slightly alkaline, it is less susceptible to disease. It is easier to lose weight or maintain a healthy weight level on an alkaline diet. Most people experience an increase in their energy level, as well as a lessening of anxiety and irritability once they begin eating more alkaline foods. Mucous production is decreased and nasal congestion is reduced, making it easier to breath. Allergies are frequently alleviated as a result of an alkaline diet. The body is also less susceptible to illnesses such as cancer and diabetes. Most of the people surveyed found they just feel better, when an increased sense of health and well-being, once they make a conscious effort to adhere to an alkaline diet.

Alkaline diets require one to follow a lifestyle completely opposite to the high protein low carb diets. The high protein diets may leave a person fatigued and tired and likely the weight will return as soon as the diet stops. With alkaline diets, this is not the case. The diets can be incorporated into a person’s way of life and within days the results start to show. An alkaline diet requires you to eat about 80% alkalizing foods so as to maintain the alkaline pH of the body to 7.4. High protein diets tend to make the pH of the body acidic as opposed to its natural alkaline tilt. It is thought that when the body pH becomes acidic it can attract illnesses and deplete your energy. An acidic pH also results in rapid degeneration of the cells in the human body. An alkaline state allows various body functions to be carried out smoothly and the immune system of the body stays strong. This type of diet is good for those people suffering from chronic diseases like arthritis, migraines, sinusitis and osteoporosis.

Alkaline diets constitute mostly of fruits and vegetables. Consuming a diet of approximately 70-80% of green vegetables and sweet fruits is the key to an alkaline diet. Lemons, melons, almonds, honey, olive oil are also high on the list of top alkaline foods. Meats and fats should be avoided. All foods that are acidifying like coffee, alcohol, meats and even certain vegetables like cooked spinach should not form more than 20% of your diet.

Try these alkaline rich foods:

Broccoli
Brussels sprouts
Cabbage
Cauliflower
Turnips
Collard greens
Kale
Kohlrabi
Bok Choi
Avocado
Tomato
Red Beets
Carrots
Lima Beans
Radish
Rutabaga
Egg Plant
Asparagus
Artichoke
Lettuce
Cucumber
Celery
Peppers
Zucchini
Squash
Spinach
Peas
Parsnips
Onions
Unripe bananas
Sour cherries
Fresh Coconut
Figs
Fresh Lemon and Lime

In order for an alkaline diet to work, you must condition yourself to adhere to the diet program. Like anything, you want to avoid unhealthy food and drinks. Make a list of alkaline foods versus acid foods and eat the 80% – 20% rule. Since an alkaline diet means avoiding alcohol and any other foods with high acidity, it also means that you will decrease the risk of developing diseases associated with unhealthy diet like diabetes, hypertension and obesity. Talk to your trainer to help you develop the best diet for you!

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Filed Under: Top Menu Tagged With: alkaline diet, diet, ideal pH, nutrition, pH diet, pH levels

Cinnamania

It’s not just a topping on your oatmeal, Cinnamon has numerous health benefits. Cinnamon is one of the world’s oldest known spices. The tree is native to Sri Lanka where it was found thousands of years ago. It is the best spice available in terms of its nutrition and health.. It contains unique health and healing properties which come from the active components in the essential oils found in its bark. Cinnamon has extremely high anti-oxidant properties which has numerous health benefits. A little teaspoon of cinnamon can give your body a surprisingly high amount of nutrition benefits.

Cinnamon offers several mineral benefits such as manganese, iron and calcium. It also offers a healthy dose of vitamins C and K. And most surprisingly, a teaspoon of cinnamon contains over a gram of fiber.

Aside from being packed with powerful nutrients, cinnamon also has the ability to combat a wide array of digestive problems. Some of the health benefits from cinnamon are how it fights indigestion, nausea, diarrhea, gas, bloating, and upset stomach. The scientific and medical communities are beginning to see the benefits of cinnamon and it has recently been found to process anti-inflammatory effects. The health benefits of cinnamon do not stop with digestive health. In fact it is believed and now proven that cinnamon has a rather large effect on cholesterol as well as blood glucose levels.

A positive attribute for the health properties of cinnamon are that it may actually improve Type 2 diabetes as well as insulin resistance. Insulin sensitivity as well as naturally monitoring blood glucose levels are some of the strong health benefits from cinnamon that caused the justifiable attention after several studies. It only took a half of a teaspoon of cinnamon to get these results. If you improve your insulin resistance it can positively impact your health in a few ways. You may be able to lose some weight. You could also stand a much lesser risk of developing heart disease. Another finding from the studies was, alongside improved blood sugar levels, good improvements in triglycerides as well as blood pressure. Most notably the studies concluded that the LDL (bad) cholesterol levels in the study participants had dropped as well.

Here’s a List of Health Benefits from Cinnamon:

Lower Cholesterol Reduces blood sugar levels and treating Type 2 Diabetes
Heart Disease
Fights Cancer
Tooth Decay and Mouth Freshener
Cures Respiratory Problems
Brain Tonic
Infections
Eases menstruation cycles
Birth Control
Breastfeeding
Reduces Arthritis Pain
Digestive Tonic
Reduces Urinary Tract Infections.
Anti Clotting Actions
Natural Food Preserver
Headaches and Migraine
Pimples and Blackheads
Thinning of the Blood and Improves Blood Circulation
Toning of tissue
Muscle and Joint Pain Relief
Immune System
Itching

Cinnamon has ample health benefits as highlighted above that can be used to improve your health and boost your immune system. This is a great reason to keep some cinnamon in your cupboard and sprinkle it in your tea, coffee, over oatmeal or a sweet potato – it will do wonders for your health.

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Filed Under: Top Menu Tagged With: benefits of cinnamon, cinnamon, diet, health, metabolism, nutrition

Frozen Vs Fresh

We all know how important it is to include vegetables in our daily food intake. Is there a difference between fresh and frozen vegetables? Fresh vegetables are always a great choice, but frozen veggies are a great way to add vegetables to your meal when fresh just isn’t an option.Frozen vegetables can be a great way to add veggies to your meal, especially if you don’t have fresh vegetables on hand. A main advantage of using frozen items is the fact that you don’t have to worry about the foods spoiling in the fridge. Frozen ingredients will keep longer than fresh refrigerated foods, and the freezing process does not deplete the nutrition very much.

Also, fresh vegetables may not actually be as fresh as we think. By the time you bring some of these fresh vegetables home they have already lost a good deal of the vitamins that they once had. In order to reach your grocery store, many fresh vegetables have in fact spent a considerable amount of time in transit as well as time on the supermarket shelf. In reality true fresh vegetables would be those that you plant in your own garden or buy direct from the farmer. If you prepare these on the same day that you buy them then you would receive the maximum nutritional value.

Frozen vegetables are easy to keep on hand and inexpensive to purchase. A bag of frozen veggies can be stored in your freezer for long periods of time and can be a quick ingredient to add to any meal with ease. Frozen vegetables are more easily and cheaply available all year round unlike their fresh counterparts. Fresh produce may be limited and/or more expensive. Some vegetables are difficult to get in some areas or on a seasonal basis. Frozen vegetables can make these difficult-to-find fresh vegetables available when they otherwise may not be. This also gives more variety to your diet making eating healthier a tastier task. Frozen vegetables will remain consistent in both quality and price. This is great if you live in a place that is difficult to get around in the winter with icy road and or long distance driving.

Buying frozen will not only save you some money, but time as well. A bag of frozen carrots will only involve cooking them by steaming, microwaving or boiling them for a short period of time. It becomes fast and easy to add vegetables to your meal and may encourage you to add more vegetables to your meals rather than skipping them all together for convenience. Fresh carrots require you to peel, clean, cut/dice and then cook. Cooking time will also be a bit longer for fresh vegetables.

To keep the most amount of nutrition in the frozen vegetable, they must be prepared carefully. Over boiling is one of the most common mistakes that can actually occur with fresh or frozen. Also, ensure when you are purchasing frozen vegetables that the listed ingredients are only the vegetable itself.

Stock up on vegetables, buying frozen will last longer and will be one less thing you have to buy on a regular basis. The ease and convenience of frozen vegetables will make eating healthier more enticing. There tends to be an attitude that the fresh vegetables in the store aisle are better, but frozen vegetables are healthy, can provide more variety and are convenient for those with busy schedules. Don’t skip out on your daily veggie intake when they can be so easy to add to your meals.

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Filed Under: Top Menu Tagged With: food, frozen food, frozen vegetables, health, nutrition, vitamins

Mutant Food

Genetically Modified Foods or Genetically Modified Organisms (GMOs) are laboratory creations of agricultural biotechnology engineered by inserting DNA from a foreign species into plants or animals. Genetically modifying food sources can make them bigger, stronger and more nutritious. Changing genes in plants can protect them against disease. It can also help them survive when exposed to herbicides and insects. However, the foreign DNA may be from a virus, bacteria such as E. coli, insects, animals or humans, resulting in traits that would not occur naturally.

About 70% of all processed foods on supermarket shelves contain at least one genetically engineered ingredient. Studies have shown GMOs cause infertility, birth defects, accelerated aging, dysfunctional insulin regulation, changes in major organs and the gastrointestinal system, cancer, and immune problems such as asthma, allergies, and inflammation. As a result, some agencies have called for a moratorium on GMOs.

The 4 most genetically modified organisms in the U.S. are soy, canola, cotton and corn, with soy, cotton and canola at a rate of 93% production in the U.S.

How can you avoid Genetically Modified Foods?

Buy foods labeled 100% Organic.
Look for labels that say non-GM or GMO-free.
Buy whole, fresh foods rather than processed ones.
Know which foods are likely to have been a result of genetic engineering (corn, soybeans,
Buy 100% fruit juices.
Buy meat that is 100% grass-fed.
Buy your meat and produce at the local farmers’ market.

Choosing 100% organic foods is the best option when shopping at your local grocery store. There are no laws forcing companies to label their food as being genetically modified.

It is up to us as consumers to recognize this potentially dangerous problem and take precautions to insure that we are not placed at risk by this genetic engineering of our food supply. It only takes a small percentage of people who refuse to buy genetically modified foods to effect a change at the of the largest food companies. When major food business begins to see that offering GMOs does not pay, they will begin to pull these dangerous foods off the shelves, or at least begin to clearly label foods that have been modified in some way. It is our option to choose what we want to eat, but we need all the proper information in order to make the right choice. They do say, we are what we eat. Make sure you are 100% natural.

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Filed Under: Top Menu Tagged With: biotechnology, food, GMO, modified food, mutant food, nutrition

Mutant Food

The 4 most genetically modified organisms in the U.S. are soy, canola, cotton and corn, with soy, cotton and canola at a rate of 93% production in the U.S.

How can you avoid Genetically Modified Foods?

Buy foods labeled 100% Organic.
Look for labels that say non-GM or GMO-free.
Buy whole, fresh foods rather than processed ones.
Know which foods are likely to have been a result of genetic engineering (corn, soybeans,
Buy 100% fruit juices.
Buy meat that is 100% grass-fed.
Buy your meat and produce at the local farmers’ market.

Choosing 100% organic foods is the best option when shopping at your local grocery store. There are no laws forcing companies to label their food as being genetically modified.

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Filed Under: Top Menu Tagged With: biotechnology, food, GMO, modified food, mutant food, nutrition

Supplements for Women

Women today find themselves bombarded with all types of daily stress. The stress to be wife, mother, breadwinner, and so much more, leads many women to ignore their diets and put themselves in nutritional danger. Many ladies face the dangers of heart disease, cancer, joint problems, and a myriad of other problems mainly because they are not getting the right foods to help keep up with the demands of their lives. Even those that do eat right may not be getting enough nutrients because of the highly processed and refined foods that make up so much of the Western diet these days. Taking supplements either in individual form or combined into multivitamins can take some of the stress out of your life.

The top supplements that women should take are:

A Quality Multivitamin – A high quality multivitamin that includes iron is the number one best supplement for a busy woman. It will provide most of the vitamins and minerals you need to protect yourself from the stresses of daily life. Make sure you choose a quality manufacturer where the source of the nutrients can be researched. You also want to find a vitamin that does not cause you gastric upset and is easily digested.

Omega-3 Fish Oil – Because of the high level of stress most women of today are under, the next supplement that is important are omega-3 fatty acids. Omega-3 fatty acids are found in fish oil and contain EPA and DHA which are two building blocks for brain and heart health. Fish oil helps to reduce heart disease, lower triglycerides, control blood pressure, reduce chronic inflammation (which leads to many disease and has been linked to breast cancer), reduce memory loss, fight age related macular degeneration, and lessen episodes of depression. Fish oil is almost a miracle supplement for women. It is suggested that you take 1-3 grams of fish oil per day to gain the maximum benefit.

Calcium Citrate – Women suffer from bone loss and age related osteoporosis more than men. Taking calcium can help to stop this trend. Taking calcium citrate every day not only helps to control bone loss, but can also cut down on the physical and mental stress of your menstrual cycle.

Vitamin D – Getting a sufficient quantity of vitamin D in your diet is difficult so taking a supplement is your best bet. Vitamin D will help to fight many of the cancers such as breast, ovarian, and colon cancer.

Iron – Women who do not get enough iron can suffer from anemia, fatigue, headaches and paleness. During menstruation, a woman loses iron as well. Too much iron can be harmful, so ask your doctor what the best dose will be for you.

Magnesium – Magnesium can be very beneficial to women. Magnesium can help with PMS by decreasing premenstrual cramps and emotional upset due to hormonal changes.

The right balance of health, diet, fitness and supplements will aid in maintaining a healthy lifestyle in women.

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Filed Under: Top Menu Tagged With: good health, nutrition, stress, supplements, women's health

Adding a Little Quinoa

For breakfast, lunch or dinner, quinoa is a healthy option to add to your diet. Quinoa is a seed grain that has been cultivated in the Andean region for over 7,000 years and was considered sacred by the Inca Empire. It was later replaced almost completely by cereals such as barley, wheat and corn. Quinoa is considered a “super crop” because it is a complete protein. Quinoa has a slow releasing, high level of carbohydrates that give the stomach a full feeling for a long time – ideal for weight control and to maintain adequate blood sugar levels. It is a complete protein because it contains all 9 essential amino acids, and includes lysine, which is essential for tissue growth and repair. A cup of quinoa contains about 8 grams of protein, about twice that of other grains. Quinoa is a very good source of manganese, magnesium, iron, copper and phosphorus, making it especially valuable for persons which migraine headaches, diabetes, and atherosclerosis. It is a good source of riboflavin, which is necessary for energy productions within cells. Quinoa is gluten-free and is a great source of fiber.

Cooking with quinoa is simple and is just like cooking rice. The most basic method of cooking quinoa is to boil it in water and simmer for 10-12 minutes. You need 1 measure of quinoa to 2 measures of water. All the water will be absorbed by the quinoa. Some quinoa still has a coating of bitter tasting saponins. In that case, you need to pre-rinse the quinoa to remove this coating before cooking. You are unlikely to buy coated quinoa as most shops sell it pre-rinsed but its best to be sure. Once you have cooked the quinoa you can add it as a base for meat dishes instead of rice. You can also include it in salads and soups. It will take on the flavor of the foods you cook with and adds its own little bite to the taste.

Another way of incorporating quinoa in your meals is in the form of quinoa flour. Quinoa flour has a pleasant, nutty taste. It makes delicious bread, muffins, bagels, pasta, milk, cookies, gravies, sauces, pancakes, flatbreads, donuts, dumplings and more. When using quinoa flour in baking, substitute half the amount of all-purpose flour with quinoa, and then use all-purpose flour for the remaining half. Depending on the taste you are looking for in your baked good, you may want to use less quinoa flour than all-purpose. Experiment yourself and find what suits your taste buds best.

Try this easy Quinoa Recipe

Ingredients:
2 small onions, finely chopped
1 large red pepper, chopped
2 garlic cloves, minced
Sea salt
2 tbsp olive oil
1 cup of Quinoa
2 cups of water
2 vegetarian soup stock cubes

Directions:
First add the finely chopped onions, the minced garlic and sea salt to the olive oil in a pan or wok.
Saute until onions are slightly brown. Then add chopped red pepper and continue to sauté until onions are caramelized. Add water, then the stock cubes and quinoa and bring to a simmer. Stir once after 5 minutes then simmer for 15 minutes until water has been cooked in.

Enjoy Quinoa in your diet. Experiment by adding it to dishes you normally use rice. You’ll find it is a healthy addition to your food!

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Filed Under: Top Menu Tagged With: diet, grains, healthy diet, nutrition, protein, quinoa