Tag: diet

Age/Diet Correlation

May 07, 2013

Perhaps one of the more interesting things I have seen relating to dietary research is how diets change as a person gets older, specifically women. In this article I am going to take a little look at a few of these differences, and perhaps give some sort of indication as to why our diet may change as we age. The age to diet correlation that I am going to be discussing here stems from a recent study which looked at around 2,000 women of a variety of ages. Now, there has been no study related to males in the same vein, however, it could be argued here that these results could potentially apply to males as well.

Generally speaking, this study discovered that older women tended to eat far healthier than those of the younger generation. Perhaps the main reason for this is the variety of food that we have available on the market right now. Those of the older generation seem to be more used to ‘home style’ cooking, whereas the younger generation are all about the fast food and takeaways. If this study surrounding age/diet correlation was carried out far later then I would hazard a guess that the results would be far different from what we see today. If people maintain the same eating habits throughout their lives than it’s likely that when the current younger generation reaches their 50s and 60s they will still be eating fast food more regularly.

Perhaps one of the most intriguing things about this study is that despite vegetable consumption being significantly higher in the older generation, very few people across all age groups actually met the recommended dietary requirements for fruit and vegetables. Experts suggest that both adults and children should be consuming 5 portions a day.

The older generation are also consuming far more dietary fibre, yet they still weren’t reaching the recommended allowance. In addition to this, both groups consumed high amounts of fat, but it was significantly lower in the older generation. However, almost everybody seemed to eat far more fat than they actually needed, which is very unhealthy. It’s important to note that there are healthy fats that should be consumed as part of a balanced diet whatever your age.

The strange thing is, even if a person exercised frequently at a younger age, they still seemed to eat far less healthy than the older generation. Which of course could indicate that it is the foods available on the market at the moment which affect this. The younger generation, who are just starting their families and their careers, are short on time and tend to settle on convenience when it comes to food.

So in summary, as you get older, you tend to eat far healthier. Perhaps the main reason behind this is that we tend to treat our body better in our older years, because as we age we are more prone to diet related illnesses. Most people want to slow down the aging process as well and know that eating healthy can help. Of course, it remains to be seen if diet does actually change as we get older, or if we follow what we were used to when we were younger.

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Fatigue: Three Nutrition Tips that Fight Afternoon Slump

Feb 10, 2013

We all know the drill: we have a well-balanced breakfast, remain perky throughout the morning but as soon as it hits 2 or 3pm we hit that slump. Everybody goes through it. It seems like we lose all energy and just want to crawl up into a ball and sleep. This is fatigue taking over your body.  Thankfully however, there are a number of foods that you can eat to help fight fatigue and beat that afternoon slump. Let me share with you some of the best of them.

1.  Pumpkin Seeds.  I know this may seem a little odd, but one of the common causes for fatigue later on in the day is a magnesium deficiency. A ¼ cup of pumpkin seeds should be good enough to give you the boost that you need. Eat these in the morning and you will be feeling the benefits all day, especially when it comes to the afternoon.

2.  Oatmeal. When we feel the slump in the afternoon, we often reach across and grab a cup of coffee or some sugary snack. However, you don’t need to do that. Instead you should eat a bowl of oatmeal in the morning. There is a lot of fiber packed into oats which help us to stay full and to feel full. This helps to combat fatigue throughout the day. In addition to that, the fiber combats constipation, which actually has an effect on how tired we feel (even though you can’t feel the process at work). To cap it off, there is no sugar crash associated with oatmeal.

3.  Yogurt. This is a great food to eat with lunch. A big benefit to yogurt is that it contains both carbohydrate and protein. Proteins digest more slowly so it gives you energy throughout the day. You can also eat it at any point in the day when you are feeling a little fatigued – just be sure it’s not high in added sugar. I suggest Greek yogurt because it is higher in protein than traditional yogurt.

These are just a few options for foods that you can use to tackle the afternoon slump today. Increase your water intake as well and you’ll be energized all day!

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Back to Your Roots

Feb 07, 2013

If you’re looking for a new healthy diet but don’t want to starve yourself or follow a trendy diet that you can’t stick with, it may be time to get back to your caveman roots. The Paleo or Caveman Diet should be called a way of life instead of a diet. It’s a healthy choice to revert back to the Palaeolithic diet because you cut out the additives, preservatives and processing that’s found in modern day foods. Here we will explain the benefits of the Paleo diet and how you can get started.

What is Paleo?
A Paleo diet is one that is comprised of foods that are whole, natural and available prior to modern agriculture or food processing. Lean meat, fish, vegetables, fruit, nuts and seeds can all be enjoyed while following the Paleo diet. The foods that should be cut out are ones that have to be altered before they are consumed like, grains and legumes, dairy products, refined salt or sugar, processed oils, white flour and alcoholic or fermented drinks.

There are no restrictions to the quantities that you can eat on the Paleo diet as long as you are sticking to the allowable foods. Because you’re still able to eat as much food as you desire, the Paleo diet is a great option for weight loss without resorting to a starvation diet. This diet is also suitable for Athletes because it helps to create a lean body while still building muscle. When paired with the right exercise program the Paleo diet and help transform your body.

Benefits
There are many benefits to the Paleo diet including the ones mentioned above. Here we will explore more the reasons why a Paleo diet is suitable for a wide range of people. Foods allowed in the Paleo diet have a high nutritional value with no preservatives or additives. Some believe that the additives in our food may be one of the causes of certain types of Cancer, so it’s beneficial to cut these ingredients out of your diet.

If you stick to lean meat, the diet is also low in fat but high in protein. The protein you consume will help build lean muscle while in turn increasing your metabolic rate. Your body will still get the healthy fats needed to function properly through foods like oily fish, avocado and nuts.

Another benefit to following the Paleo diet is that you cut out many of the foods that cause sensitivities or allergic reactions so there is a smaller chance of developing food related allergies or digestive problems.

As you can see, weight loss is not the only benefit to eating Paleo foods. Although weight loss is the most visible benefit, other advantages include prevention of heart disease, diabetes and other weight or diet related illnesses.

Getting Started
It may seem overwhelming to completely overhaul your diet but changing your eating habits for the better can easily be done by following a few simple steps.

If you’ve never followed a diet plan like this before its best to start slowly. Ease into the Paleo diet by eating Paleo meals two days a week to start. Keep adding one more day every couple of weeks until you’ve cut out non-paleo foods all together. You’re more likely to stick with these healthy eating habits if you don’t jump straight in, cutting out all the foods you’ve come to love in one fowl swoop. If you don’t want to completely cut out non-paleo foods then choose one day a week that you eat modern day foods. You’ll still get all the benefits from the Paleo diet if you eat that way 6 out of 7 days.

For recipes and Paleo tips or meal ideas there are many books available on the subject, including Paleo specific cook books. There are also plenty of online resources available if you need advice or support with sticking to this way of life.

If you’re ready to lose weight and improve your health through diet then it might be time to look into the Paleo diet and how it can benefit you.

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On The Go

Dec 10, 2012

With the hectic schedules that we all keep and the decrease in attraction to fast food, the popularity of energy bars is on the rise for a quick, fuel packed snack that can be eaten on the go and is hassle free. Marketers of these handy treats do a phenomenal job of hyping up the nutritional value; however looks can be deceiving and so can marketing campaigns. Having said that, not all the news is bad when it comes to energy bars, but a closer look will reveal whether or not they are worth it.

High Expectations

The number one downfall to believing all the hype associated with on the go energy bars lays not in the product, but within consumer expectations. Regardless of what these products are marketed as and the promises that are made, you will not find miraculous ingredients inside any energy bar that will sustain you for any longer than any other meal might.

Our bodies need energy and we obtain that energy from fuel. Fuel is supplied to our bodies via food sources that contain fat, protein and carbohydrates, as well as the vitamins in that food. Therefore, any food we eat will supply us with the necessary fuel needed to keep us on the go, even if only temporarily. Foods that are high in glucose and sugars will give us a surge of energy, but because it burns quickly, we only sustain that energy for a short time and then experience the ‘sugar crash’ where we feel sleepy and unmotivated.

Because our bodies do not differentiate how our food is packaged and it can’t read labels, it doesn’t matter how we ingest the food or whether it is marketed as a promising energy bar; we simply need to obtain food period.

They Aren’t Created Equal

What should be addressed with on the go energy bars and their worthiness is the actual ingredients that they contain because they are not created equally. Those who fall for the coined phrase ‘energy’ often do their bodies a disservice by eating the energy bars that are nothing more than candy bars, packed with sugar and calories, but offer little as energy sources.

Even if the packaging contains flashy logos that scream ‘nutritious, healthy and energizing’ don’t take them at face value. Some of the leading energy bars have very high sugar contents, and many manufacturers disguise the word sugar in various, lesser known names such as glucose and maltodextrin. Additionally, many also contain hydrogenated oil which is simply another name for bad trans fat which is not healthy.

Carefully check the ingredients and then determine if the majority of them are truly energy source providers. The ingredients you want to see at the front of the list are things such as protein, oats, soy, and some carbohydrates as well. The most substantial ingredients will always be listed first so if these ingredients fall to the end of the list, forgo that particular bar.

High in Empty Calories

Taking in calories is essential to sustain energy, but it has to be the right amount of calories and the source from which those calories come needs to be healthy. Some of the on the go energy bars are staggeringly high in calories (as much as 800 per small bar) but much of those calories comes from the sugar they contain. These bars will offer a burst of energy but it won’t sustain you, you will likely feel less energized sooner rather than later and you risk going way over your recommended caloric intake.

Some of the healthier bars will be in the 200-300 calorie range and most of those calories will come from the carbohydrates which are needed for energy and other things like protein and good fats from essential oils.

Expense

Keep in mind that most of the energy bars are pricey so you will have to weigh out the worthiness here too. Most bars will run anywhere from $2.00 to $ 4.00. Multiply that by five to seven days a week and it can add up.

The Lesser Evil

What is good about the more nutritious energy bars is that they are a better option than skipping meals altogether, which will ultimately make you more tired and will slow down your metabolism. Having them handy when you are on the go is at least a way to fuel your body for the time being until you can eat a real meal.

They are also a good option if you work out and need a snack to sustain you during aerobic or cardiovascular activities and many health professionals will recommend them over eating nothing or snacking on other quick treats like a candy bar or bag of chips.

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Belly Fat Be Gone

Dec 07, 2012

If you are among the few who were blessed with phenomenal genes or have found the tricks of the trade for getting the much coveted flat abs, you are fortunate but certainly in the minority. Around the globe, people continue to battle belly fat and science shows that the stomach or abdominal region is among the most challenging areas to lost unwanted fat and keep it off. Fortunately there are some valuable exercises that can help you along, but more importantly, when it comes to getting rid of belly fat, the foods that you eat play a large role in the diameter of your abdominal area. With a few simple adjustments to your diet and the incorporation of some belly fat fighting foods, you will be much closer to your goal of shedding unwanted inches from this area.

Avocados

Much of the fat within the stomach region comes from the sugars that we eat which causes our blood sugar level to increase drastically. When those levels spike, it sends signals to our bodies that we need to hang on to the sugar we have for survival and thus, all that sugar remains comfortably in your midsection.

One key ingredient that will deter those signals from reaching the brain is called mono-saturated fats. Avocados provide a rich source of these fats which will keep your blood sugar from spiking, allowing your body to digest and dispose of those sugars.

Bananas

Bananas are healthy for a myriad of reasons, but as far as belly fat and bloating, their essential component is potassium, which helps dilute and regulate the salt we ingest that is found in many foods. Sodium, or salt, causes our bodies to retain much more water than is necessary and causes the stomach area to bloat and swell. By eating bananas which have as much as 400 or more grams of potassium, the sodium is regulated and thus produces less swelling.

Berries

Berries are fortified with vitamins and antioxidants which are essential in increasing the flow of blood throughout the body; it also allows oxygen to reach our core muscle groups, many of which are in the abdominal area. The more oxygen our muscles get, the easier it is to perform cardiovascular exercises and in turn, we burn more calories. The result is less bloating and fat being stored in the belly region.

Whole Grain Food

So much has been said about carbohydrates and they really have gotten a bad rap. However, whole grain foods which are in the carbohydrate family are miraculous at maintaining insulin levels and some new studies have shown that eating them in moderation may actually reduce the size and amount of fat cells within our bodies. Additionally, whole grains are a great source of protein and fiber, so these foods will keep you full longer, provide energy and you will be less prone to snacking on other fattening foods.

Beans

Particularly black beans that have protein, fiber and flavonoids are amazing at shrinking belly fat. The reasons for this are many; fiber will keep you full for longer periods of time and flavonoids help combat the fat that is stored in the belly.

Pears

This is one of the best fruits to incorporate into any diet plan because they have few calories but contain catechins and flavonols, as well as fiber. All three of these ingredients are key elements to keep fat storage from wrecking havoc on the midsection.

Potatoes

Cook up some potatoes and serve them chilled with a dash of vinegar for a delicious treat or light lunch. The starch in potatoes triggers the same hormones that encourages the fat we intake to be used as a fuel source. Therefore, the body will burn some of the fat instead of storing it in unwanted areas.

Teas

We have all heard the hype about green teas, but as it turns out any kind of tea will help the cells within the body to burn fat quicker and green tea specifically has been found to increase our metabolisms up to 40 percent more than those who don’t drink a few cups per day. Research shows that when tea is consumed our body’s cells absorb as much as 70-80 percent less fat.

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Reduce Inflammation with Food

Oct 10, 2012

Foods wіth anti-inflammatory properties, such аs fruits, vegetables, whole grains аnd healthy fats, аrе known tо prevent оr hеlp treat symptoms оf conditions such аs arthritis, heart disease аnd certain forms оf cancer. Since foods thаt hеlp alleviate inflammation аrе аlsо rich іn nutrients, а diet based upon thеm cаn improve your health іn numerous waysFruits аnd vegetables contain phytonutrients—potent, plant-based nutrients thаt magnify thе positive effects оf vitamins аnd hеlp reduce inflammation. Natural health expert, Andrew Weil, M.D., suggests intake оf а variety оf colorful fruits, vegetables аnd mushrooms tо reap thе best protection frоm age-related inflammatory diseases, such аs arthritis, heart disease аnd cancer.

Foods such аs berries, tomatoes, oranges, tangerines, bananas, spinach, kale аnd mustard greens mаy prove particularly helpful іn alleviating inflammation, аs wеll аs strengthening thе immune system, аs thеy аrе dense іn disease-fighting antioxidants. Incorporate an assortment оf fresh, colorful fruits аnd vegetables into your diet оn а daily basis tо reap thе mоst anti-inflammatory benefits.

Whole grains, such аs oats, barley, bulgur, whole wheat, spelt, brown rice аnd wild rice mаy аlsо hеlp prevent оr reduce inflammation symptoms. Weil suggests avoiding refined оr processed grains, such аs thоsе found іn enriched breads, pastas, cereals аnd snack foods; аs such foods аrе known tо exacerbate pain аnd swelling associated wіth inflammation.

Replace thеsе foods wіth nutrient-rich whole grains аnd starchy vegetables, such аs sweet potato аnd squash, whіch provide valuable vitamins, minerals, antioxidants аnd dietary fiber—another important factor іn reducing inflammation.

Whole grains аnd starchy vegetables аrе аlsо low-glycemic, meaning thеy hаvе а mild effect оn blood sugar levels. Fоr thіs reason, consuming such foods regularly cаn hеlp yоu maintain proper energy, manage your appetite аnd prevent blood sugar imbalances іn thоsе wіth conditions such аs diabetes. Consume а variety оf whole grains аnd starchy vegetables routinely fоr optimum results.

Fatty fish, such аs salmon, anchovies, sardines, trout аnd mackerel, provide thе body wіth omega-3 fatty acids—essential fats thе body cannot produce оn its own. Omega-3 fats аrе аlsо associated wіth reduced inflammation аnd improved cardiovascular health. An effective anti-inflammatory diet іs devoid оf meat, dairy products, butter аnd margarine—foods known tо increase inflammation. Instead, seek fats аnd protein frоm nuts, seeds аnd fatty fish. If yоu dо nоt consume fatty fish regularly, seek omega-3 fats іn оthеr available sources, whіch include ground flax seeds, flax seed oil, walnuts, walnut oil аnd canola oil. Incorporate modest amounts оf healthy fat into mоst meals аnd snacks, аs thеy aid іn nutrient-absorption. A variety оf nuts, seeds аnd fish іs recommended, consumed оn а consistent basis, fоr best results.

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Cutting Out the Sugar

Oct 07, 2012

There are many ways that you can cut down sugar from your diet. Eating less sugar can be very difficult and you really have to be dedicated in order to lose weight. Some tips are provided below and you should follow them carefully in order to start cutting down all those calories.

  • Eating less sugar means cutting down on your sugar intake. This does not mean that you have to stop eating everything that has sugar in it. You can start off slowly by taking out sugar from your coffee. The more sugar you eat chances are the more you will want it. You should gradually stop eating cakes, cookies and start eating healthy foods.
  • Start checking nutrition labels on everything so that you can understand how much fat is present in the item that you are about to eat. This will help you easily cut sugar from your diet.
  • If you are eating something with sugar, then you should eat half of it today and then save the rest for another day. This will help you immensely because you did not eat the entire thing in a day.

    Substitute refined sugar with other healthier options like honey, Stevia or other natural sweeteners but remember these types of sweeteners should also be used in moderation.

  • An easy way to cut sugar from your diet is by not buying anything that has sugar in it. You should get rid of those cookies, ice cream boxes, and cakes when you go on a diet.
  • You should also start establishing rules such as if you are having dessert after lunch, and then you will not eat dessert after dinner. You can reward yourself every now and then but do not cheat with your diet because this way you will never lose those pounds.
  • Eating less sugar means that you should stop buying canned vegetables, juices, and fruits. You should start buying fresh things so that you can become a leaner and healthier person.

Eating less sugar is not that hard and you just have to know your limits. You do not have to cut out sugar from your diet completely because you need sugars to survive. You can eat sugar every now and then but just make sure that you do not overeat. You should know when to stop eating so that you do not take in too much sugar. Follow these tips and make your diet a successful one.

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What`s in Our Food

Sep 07, 2012

Most of us have eaten processed foods for convenience, whether this is grabbing a sandwich from the supermarket, or a burger from a takeaway joint. However, a lot of chemicals and preservatives have been added to these foods during the ‘processing’ stage as well as a number of other bad things. If you knew exactly what was in them, you would want to steer clear of processed and takeaway food forever.

One of the most common chemicals found in processed food nowadays are ‘artificial colours’. These are made up from a derivative of tar, and are used to enhance the colour. Artificial colours are known to cause allergic reactions, hyperactivity and headaches.

The artificial flavourings that you find in processed food aren’t any better. These are linked to the same problems that can be found in the colours. They may also end up causing thyroid problems if consumed in excess.

Have you seen all of those artificial sweeteners on the market that are designed to be ‘low calorie’? You think these are healthy? Then think again. They have known to have a negative impact on the metabolism, which can lead to increased weight gain. A few varieties have also been linked to pretty aggressive forms of cancer.

Juices are often claimed to be healthy, but many of the citrus based juices have Brominated Vegetable Oil (BVQ) added as a flavour enhancer. This has been known to raise cholesterol and damage organs, not very pleasant really. It can also be found in a number of soft drinks.

The majority of freshly baked goods and soft drinks out there will contain ‘High Fructose Corn Syrup’. This could end up causing weight gain by turning fructose into fat, as well as increasing the chances of getting type-2 diabetes which could lead to heart disease and some types of cancers.

One of the most dangerous chemicals used in food however is sadly one of the most common. This is MSG and is a flavour enhancer used in the majority of take away foods out there. It has been known to cause heart palpitations, weakness, burning sensation, nausea, breathing difficulties and so much more. If there is one chemical you need to cut out of your diet, it is MSG.

This is just a small smattering of the nasty things that you could be consuming on a daily basis. I haven’t even touched upon half it, including Benzoate Preservatives which can be found in almost every fatty dish out there. It is used to prevent food going rancid, however it can cause a number of ‘diseases’ such as tumours and asthma. It is another one that can also damage the internal organs.

This isn’t all though. A common question that is often asked is whether steroids appear in milk and meat. In the United States, many farmers use steroids in order to get their animals to grow much larger, or produce more milk. Whilst it is illegal to give steroids to yourself, it is not illegal to inject them into animals. This means that when you eat meat or drink milk, you could be putting up to six different steroids into your body, this is going to be particularly dangerous for children. If you wish to avoid these then you need to eat organic meat or drink organic milk.

If you eat processed food, then take a look at a label sometime and check out some unfamiliar ingredients, you will be surprised at just how much there is there which could be doing serious harm to your body. This is going to convince you to eat ‘all natural’ food in the future.

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OK, Vitamin K!

Jul 29, 2012

Cauliflower: A great source of Vitamin KVitamin K plays an important role in the function of the body. It is a key player in blood flow and clotting. If you are deficient in Vitamin K when you are cut or injured your blood will not clot as easily. Some scientists and researchers also think that Vitamin K is important for maintaining your bone health–especially as you age. The best way to ensure you’re getting enough of this hardworking vitamin is through food sources. However, if you are still unable to fill the body with enough Vitamin K you should speak with your doctor about the available Vitamin K supplements.

There are thirteen different vitamins that your body needs to survive. Of these thirteen, four are fat-soluble and the rest are water-soluble. If the vitamin is water-soluble, it dissolves quickly and exits the body. Therefore, water-soluble vitamins must be consumed daily in order to keep your levels normal. However, if a vitamin is fat-soluble, it does not exit the body but is instead stored in your fat to be used at a later time. Vitamin K is a fat-soluble vitamin, so it is not crucial for you to consume it every day. However, it is important for you to keep a careful eye on your levels of Vitamin K in the body in order to make sure that you are not becoming Vitamin K deficient. If this occurs, a vitamin supplement may be necessary.

Vitamin K is found in a variety of foods. It is also produced in the body by the bacteria found in the lining of your gastrointestinal tract. Therefore, your body helps regulate its own Vitamin K levels. As for foods that contain Vitamin K, you will more than likely get enough if you simply eat a healthy, balanced diet. Some foods that are especially high in Vitamin K include vegetables like cabbage, spinach and other leafy greens, soybeans, and cauliflower.

If you do not get enough Vitamin K in your diet, it is important to talk to your doctor about taking supplements. Signs of Vitamin K deficiency include easy bruising and bleeding. Extreme Vitamin K deficiency is very rare, but when it does occur it is usually due to a problem in the intestinal tract. Instead of absorbing Vitamin K like normal, the body simply allows the vitamin to pass through with the waste. In this case, vitamin supplements are necessary. However, because this is a fat-soluble vitamin, you should take vitamin supplements for Vitamin K under medical supervision. There may be another underlying condition that is affecting your vitamin absorption and must be looked into further by a medical professional.

Whether through diet or vitamin supplements it’s important to include Vitamin K in your diet along with all the other vitamins and minerals that are needed for a healthy, functioning body.

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Photo Credit:

Cauliflower at Farmer’s Market