Tag: nutrition

Snack Attack

Jun 07, 2013

Making your own healthy snack is a great way to avoid the unhealthy snacks high in saturated fats, sugar and food preservatives or additives. Choosing a healthy snack is a great way for the body to maintain its energy levels in between meals. The key to making healthy snacks is to make them the same day, or no sooner than the night before for optimum freshness.

Fresh Fruits and Vegetables

Probably the easiest healthy snacks are fresh fruits and vegetables. Some fruits and vegetables don’t even need any prep work. Just grab, wash and enjoy. Some may take a little more time and effort to wash and cut them up and place in snack size containers. Try berry mixes (blueberries, raspberries, strawberries and blackberries) or home-mixed fruit cocktails. In addition, fruits are great by themselves, and do not need any additional dressing. Or you can add some chopped up fruit to another healthy option of your favorite yogurt flavor.

Pre-cut and pre-package your vegetables. Celery sticks, carrots, cucumber, grape tomatoes and peppers make a colorful snack that can easily be taken almost anywhere. Add some protein to your celery by spreading on some natural peanut butter. It’s a great way to get you through the afternoon before dinner.

Vegetables don’t have the “sweet” taste like fruit and many enjoy them with a dressing. Try and make your own dressing to avoid food additives, high calories and other harmful ingredients that are found in store bought dressings. To make your own dressing, you can use ingredients such as nut milk, greek yogurt and fresh herbs and spices.

Nuts and Seeds

Nuts and seeds are great for making healthy snacks. You can combine them into a trail-mix and package them into single serving sizes for easy grab and go convenience.

Smoothies

Yogurt, some protein powder and your choice of fresh fruit is an easy and delicious way to curb your hunger until your next main meal. There are lots of delicious recipes out there for all kinds of smoothies, you can almost try a different one each day of the year.

Try this easy recipe that that can help with those sweet tooth cravings. Loaded with raisins and nuts, they’ll give you energy to burn.

Peanut Butter Oat Bites

  • 2 tablespoons unsalted butter
  • 2/3 cup creamy natural peanut butter
  • 1/4 cup confectioners’ sugar
  • 3 tablespoons honey
  • 1 teaspoon vanilla extract
  • 1 1/2 cups Rice Krispies cereal
  • 1 cup quick oats
  • 1/4 cup raisins
  • 1/4 cup mini chocolate chips
  • 1/4 cup finely chopped lightly salted dry-roasted peanuts

Preparation

  1. Melt butter in a medium saucepan over medium heat. Remove pan from heat and stir in peanut butter, confectioners’ sugar, honey and vanilla. Stir in Rice Krispies and oats and allow mixture to cool.
  2. Stir in raisins and chocolate chips. Form mixture into 1-inch balls, then roll each ball in chopped peanuts, pressing to coat. Store in refrigerator.

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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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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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PH for Weight Loss

Sep 10, 2012

Human body pH is one of the keys to your survival and wellness. It is also a source of fat and terrible health. The intracellular fluids of the body must be maintained at a 7.365 pH level. Our physique is created to be alkaline by design, but acidic by function. The metabolic functions generate acid, but just like a battery, you want your pH balance to be alkaline simply because an alkaline natural environment provides the greatest level of electrochemical potential. And also just as a battery, our body systems work off of electrochemical potential.

Your body should have the right bio chemical balance – named its pH Level. pH is a scale that measures how acidic or alkaline an ingredient is. One aspect which hardly ever gets mentioned when talking about fat loss strategies is body acidity.

Additionally to serving as a source of ready energy, body fat is also used by the body to manage pH, the measure of how acidic or alkaline your body is. For ideal health and fitness, your body’s pH has to remain between about 6.0 and 7.5, and even minimal shifts in pH may make oxygen delivery to the body’s cells more complicated.

The pH of your blood also has an essential role in controlling insulin, which is a key element to keeping a healthy weight; an insulin imbalance can trigger the onset of diabetes. Furthermore, healthy thyroid function is strongly connected to pH levels, since pH is crucial to maintaining ideal levels of iodine in the entire body, without which the thyroid cannot function.

With the ingestion of fаst foods and junk food that many eat in ouг fast, stressful lifestyle, people take in high calories and toxins in the foгm οf MSG, artifіcial chemical preservatives, flavoгings and colorings. We аlso overwhelmed ouг bοdies with toxic compounds froм skіn caгe products, suntan lotions, environmental pollutants and otһer substances. Tһerefore the body must continuallү flush those toxins out of the systөm tο keep tһe рH levels noгmal through the kidneys, the colon, the sweat glands аnd thө lymрh system.

If there іs а ѕtage where more toxinѕ acсumulate thаn tһe body can manage then it will stοre thіs exсess іn fat cells as a buffeгing system to protect the most important body organs.
One of the easiest wayѕ to lose fat really faѕt with fat lοss can be tο address the balance of youг body’s pH levels to rіd your body tissues οf the excess build υp οf toxins. To cһeck the pH of yoυr saliva οr urine get а set from youг loсal drugstore. Any гesult beneath 6.0 would indicate high acidity which iѕ cοmmon and any reѕult greater than 7.5 would point out high alkalinity that is uncommon.

A pH well balanced diet plan is an alternative diet that can help people lose fat or even keep their body in control during fat build-up. It is known too as an alkaline dieting system that helps you stay far away from bad digestive function. It also prevents you from low energy, cracks, aches and giving in to certain food urges.

The pH diet system allows you to handle the flow of energy level and also inspires the individual to get in to much more physical activities. The diet will certainly make you feel extremely energised early in the morning hours.

The most fundamental rule in this diet is cutting out as many of the acid forming foods. You ought to aim for a diet that includes about 80% alkalne and 20% acid-forming foods – vegetables, for instance, are all alkalizing. Furthermore, drinking lots of pure water can help flush toxins out of your system faster, preventing excess build-up.

When your body is slightly alkaline (around 7.35) you will be filled with energy, you will have a bullet proof immune system where viruses, bacteria & disease are not able to grow. You will quickly let go of body fat and your skin, bones & cells will regenerate always keeping you youthful. If you want to make sure you remain in the alkaline pH then you must eat more alkaline foods. As pointed out abοve this iѕ rarely discussed about but you will be impressed by the fat lοss benefits achieved juѕt by balancing your рH levels tο be more alkalіne.

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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

Vitamin C and Recovery from Exercise

Jul 26, 2012

Oranges are a good source of Vitamin CIt is no secret that certain vitamins can not only contribute to better overall health and life longevity but some may not be aware of the fact that vitamins can also help our bodies heal quicker than they normally would without vitamins. For those who participate in sports activities or exercise program, accidents and injuries are to be expected. One vitamin that is aggressive in helping our bodies recover is Vitamin C. Here is what you should know about Vitamin C and recovery from exercise.

What is Vitamin C?

Vitamin C is one of nature’s best gifts whether ingested it in pill form or from food sources. Because it has antioxidant properties and components it naturally assists our bodies in growth, production and healing. Vitamins in general fall within one of two categories-either water soluble or fat soluble. Vitamin C falls in the water soluble category which simply means is has the ability to dissolve easily and therefore the benefits we get from it are quick. Water soluble vitamins transition or pass through our urine as well and help regulate the toxins within our systems.

Each time we take something into our bodies, our metabolism works hard to process it. Vitamins that are water soluble such as Vitamin C are easily processed and therefore our bodies can absorb what it needs and flushes what isn’t needed (or the excess) out with ease.

Benefits of Vitamin C

With regard to exercise, Vitamin C is essential not only in the preparatory stages of exercising but it also plays a key role in helping our bodies recover from aches, pains and injuries. When we exercise we are naturally putting strain on our joints, tendons and muscles so we need to take preventative measures to not over strain them and to be responsible in helping them to repair themselves when we do over-extend.

Our bodies contain massive amounts of tissue that connects our muscles and ligaments. Vitamin C plays a vital part in strengthening and repairing these tissues, particularly the connective ones. Since Vitamin C is stored within the tissues, it has direct access and can aid in promoting healthy tissue development. Additionally Vitamin C has antioxidants that have been shown to assist with oxidative damage that often occurs during exercising. This type of damage is sustained and caused by free radicals within the air that we breathe and can deteriorate our cell functions.

Because antioxidants also promote healthy immune systems, our bodies will recover from illness and exercise related injuries much quicker than someone who has an infected or compromised immune system. This is especially true once we begin to age because our bones, muscles and connective tissues are more fragile than they were in our younger years.

Taking Vitamin C for pre- and post-exercise regimes

Whether you’re a high level athlete or just beginning to incorporate regular exercise into your life, the benefits that one can obtain from taking recommended doses of Vitamin C are vast. Many health professionals recommend that you take Vitamin C on a daily basis. Because Vitamin C is soluble, it doesn’t remain in our systems permanently; our body will absorb what it needs and secrete the rest through sweat and urine, therefore we have to offer our body a steady stream of it for it to be beneficial.

Taking the proper dose of Vitamin C prior to working out can prevent muscle aches and pain and can also assist the repair of injuries at a much quicker rate. The recommended dose of daily Vitamin C will vary depending on your own physiological make up as well as the intensity of your regime. Professionals generally recommend anywhere from 400 to 3,000 mg of vitamin C per day.

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Photo credit:

Oranges in glass

SAVE MONEY on Quality Nutrition Products (and chocolate!!)

Apr 21, 2009

I’ve got big, big news for you. My friends at Prograde Nutrition are having a birthday sale to celebrate their company turning two years old. 

I’ll get to the details in a second. But first, I wanted to tell you that Prograde is a company that I place my complete trust in. I know the people that run the company. And I know how good the products are. I use them myself. They are accredited by the Better Business Bureau and they are a McAfee secure website. 

Bottom line: Prograde does business the right way. They create quality, evidence-based products and leave the smarmy, useless stuff to other companies.

So if you’ve been thinking about trying any – or all – of their killer products, now is the time.

Here’s what you need to know about their Second Birthday Sale:

– You save 10.2% off ALL of their products. They’re all on sale this week.

– The sale ends this Friday, April 24th at 11:59pm EST. 

– Just enter the coupon code below during checkout on their site:

xxtwozz

(yes, the letters are all lower case)

 – If you purchase any of their Combo Packs or Smart Ship options the coupon code only applies to the FIRST purchase. 

– The coupon can’t be combined with any other Prograde offers.

– Prograde Nutrition products cannot be found in stores anywhere. Only online here: http://lifesport.getprograde.com

Again, I cannot recommend Prograde enough. Their products are top-notch and they only create research based products backed by science.  Oh, and they make my favorite healthy snack bar, “Cravers” (complete with 3 grams of fiber and only 180 calories!).

Yours in health,

Becky

PS – Remember, the sale only runs through this Friday. So get on over to http://lifesport.getprograde.com and load up on powerful Prograde products now and save 10.2%