Thursday, July 21, 2011
Wednesday, July 20, 2011
Saturday, July 16, 2011
Healthy Diet Essentials 50 of them!
Healthy Diet Essentials 50 of them!
According to the United States Department of Agriculture, a healthy diet as one that Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products; includes lean meats, poultry, fish, beans, eggs, and nuts; and is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars. But just what minerals and nutrients are vital to our health and well-being? Consider these nutrient-dense foods when youíre looking to improve your vitamin and mineral intake.
Vitamin A is needed for good eyesight and optimal functioning of the immune system. Cod liver oil, dairy products, sweet potatoes and dark green leafy vegetables are all great natural food sources of vitamin A.
Vitamin B1, also known as thiamin, is imperative to the bodyís ability to process carbohydrates. Whole grain breads, cereals and pastas have high amounts of thiamin.
Riboflavin, or B2, can be found in fortified cereals, almonds, asparagus, eggs, and meat. Itís used in many body processes, including converting food into energy and the production of red blood cells.
Niacin, also known as B3, can be found in lean chicken, tuna, salmon, turkey, enriched flour, peanuts, and fortified cereals. It aids in digestion and also plays a key role in converting food into energy.
Vitamin B6 can be found in fortified cereals, fortified soy-based meat substitutes, baked potatoes with skin, bananas, light-meat chicken and turkey, eggs, and spinach. Itís vital for a healthy nervous system, and helps break down proteins and stored sugars.
Vitamin B12 is needed for creating red blood cells, and can be found in beef, clams, mussels, crabs, salmon, poultry, and soybeans.
Citrus fruits, red berries, tomatoes, potatoes, broccoli, cauliflower, Brussels sprouts, red and green bell peppers, cabbage, and spinach are all loaded with vitamin C, which is vital to promoting a healthy immune system, and making chemical messengers in the brain.
Vitamin D can be found in fortified milk, cheese, and cereals; egg yolks; salmon; but can also be made by the body from sunlight exposure. Itís needed to process calcium and maintain the health of bones and teeth.
Vitamin E functions as an antioxidant and is essential to your skinís good health. Eat plenty of leafy green vegetables, almonds, hazelnuts, and vegetable oils like sunflower, canola, and soybean to get this vital nutrient.
Folic acid can be found in fortified cereals and grain products; lima, lentil, and garbanzo beans; and dark leafy vegetables. Itís vital for cell development, prevents birth defects, promotes heart health, and helps red blood cells form. Pregnant women need to take special care to ensure they are getting enough of this for themselves and their developing baby.
Dairy products, broccoli, dark leafy greens like spinach and rhubarb, and fortified products, such as orange juice, soy milk, and tofu are all loaded with calcium. Like vitamin D, itís very important in helping to build and maintain strong bones and teeth.
Organ meats, oysters, clams, crabs, cashews, sunflower seeds, wheat bran cereals, whole-grain products, and cocoa products are all high in copper, which aids in metabolism of iron and red cell formation. It also assists in the production of energy for cells.
Iron can be found in leafy green vegetables, beans, shellfish, red meat, poultry, soy foods, and some fortified foods. Itís needed to transport oxygen to all parts of the body via the red blood cells.
Potassium can be found in foods like Broccoli, potatoes (with the skins on), prune juice, orange juice, leafy green vegetables, bananas, raisins, and tomatoes. It aids in nervous system and muscle function and also helps maintain a healthy balance of water in the blood and body tissues.
Red meat, fortified cereals, oysters, almonds, peanuts, chickpeas, soy foods, and dairy products are great dietary sources of zinc. Zinc supports the bodyís immune function, reproduction capabilities, and the nervous systems.
Protein is the main component of muscles, organs, and glands. Every living cell and all body fluids, except bile and urine, contain protein. The cells of muscles, tendons, and ligaments are maintained with protein. Children and adolescents require protein for growth and development, and adults need it to maintain cell integrity. It can be found in foods like beans, milk and meat.
The primary function of carbohydrates is to provide energy for the body, especially the brain and the nervous system. Complex carbohydrates are the best choice for a stable blood sugar level. Whole grain breads and cereals, legumes, and starchy vegetables are all good complex carbohydrate sources.
Essential fatty acids play a part in many metabolic processes, and there is evidence to suggest that low levels of essential fatty acids, or the wrong balance of types among the essential fatty acids, may be a factor in a number of illnesses. Good sources are fish and shellfish, flaxseed, canola oil, pumpkin seeds, sunflower seeds, leafy vegetables, and walnuts.
Though this list is far from complete, it gives a good base of knowledge on which to build a healthy, well-balanced diet.
According to the United States Department of Agriculture, a healthy diet as one that Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products; includes lean meats, poultry, fish, beans, eggs, and nuts; and is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars. But just what minerals and nutrients are vital to our health and well-being? Consider these nutrient-dense foods when youíre looking to improve your vitamin and mineral intake.
Vitamin A is needed for good eyesight and optimal functioning of the immune system. Cod liver oil, dairy products, sweet potatoes and dark green leafy vegetables are all great natural food sources of vitamin A.
Vitamin B1, also known as thiamin, is imperative to the bodyís ability to process carbohydrates. Whole grain breads, cereals and pastas have high amounts of thiamin.
Riboflavin, or B2, can be found in fortified cereals, almonds, asparagus, eggs, and meat. Itís used in many body processes, including converting food into energy and the production of red blood cells.
Niacin, also known as B3, can be found in lean chicken, tuna, salmon, turkey, enriched flour, peanuts, and fortified cereals. It aids in digestion and also plays a key role in converting food into energy.
Vitamin B6 can be found in fortified cereals, fortified soy-based meat substitutes, baked potatoes with skin, bananas, light-meat chicken and turkey, eggs, and spinach. Itís vital for a healthy nervous system, and helps break down proteins and stored sugars.
Vitamin B12 is needed for creating red blood cells, and can be found in beef, clams, mussels, crabs, salmon, poultry, and soybeans.
Citrus fruits, red berries, tomatoes, potatoes, broccoli, cauliflower, Brussels sprouts, red and green bell peppers, cabbage, and spinach are all loaded with vitamin C, which is vital to promoting a healthy immune system, and making chemical messengers in the brain.
Vitamin D can be found in fortified milk, cheese, and cereals; egg yolks; salmon; but can also be made by the body from sunlight exposure. Itís needed to process calcium and maintain the health of bones and teeth.
Vitamin E functions as an antioxidant and is essential to your skinís good health. Eat plenty of leafy green vegetables, almonds, hazelnuts, and vegetable oils like sunflower, canola, and soybean to get this vital nutrient.
Folic acid can be found in fortified cereals and grain products; lima, lentil, and garbanzo beans; and dark leafy vegetables. Itís vital for cell development, prevents birth defects, promotes heart health, and helps red blood cells form. Pregnant women need to take special care to ensure they are getting enough of this for themselves and their developing baby.
Dairy products, broccoli, dark leafy greens like spinach and rhubarb, and fortified products, such as orange juice, soy milk, and tofu are all loaded with calcium. Like vitamin D, itís very important in helping to build and maintain strong bones and teeth.
Organ meats, oysters, clams, crabs, cashews, sunflower seeds, wheat bran cereals, whole-grain products, and cocoa products are all high in copper, which aids in metabolism of iron and red cell formation. It also assists in the production of energy for cells.
Iron can be found in leafy green vegetables, beans, shellfish, red meat, poultry, soy foods, and some fortified foods. Itís needed to transport oxygen to all parts of the body via the red blood cells.
Potassium can be found in foods like Broccoli, potatoes (with the skins on), prune juice, orange juice, leafy green vegetables, bananas, raisins, and tomatoes. It aids in nervous system and muscle function and also helps maintain a healthy balance of water in the blood and body tissues.
Red meat, fortified cereals, oysters, almonds, peanuts, chickpeas, soy foods, and dairy products are great dietary sources of zinc. Zinc supports the bodyís immune function, reproduction capabilities, and the nervous systems.
Protein is the main component of muscles, organs, and glands. Every living cell and all body fluids, except bile and urine, contain protein. The cells of muscles, tendons, and ligaments are maintained with protein. Children and adolescents require protein for growth and development, and adults need it to maintain cell integrity. It can be found in foods like beans, milk and meat.
The primary function of carbohydrates is to provide energy for the body, especially the brain and the nervous system. Complex carbohydrates are the best choice for a stable blood sugar level. Whole grain breads and cereals, legumes, and starchy vegetables are all good complex carbohydrate sources.
Essential fatty acids play a part in many metabolic processes, and there is evidence to suggest that low levels of essential fatty acids, or the wrong balance of types among the essential fatty acids, may be a factor in a number of illnesses. Good sources are fish and shellfish, flaxseed, canola oil, pumpkin seeds, sunflower seeds, leafy vegetables, and walnuts.
Though this list is far from complete, it gives a good base of knowledge on which to build a healthy, well-balanced diet.
Wednesday, July 6, 2011
The Top 5 Benefits of a Wheat Free Diet Plan
Feeling Bloated? You may want to try a wheat free diet.
You’ve probably heard about changing to a gluten-free or wheat free diet plan. But if you don’t suffer from a wheat allergy or from Celiac disease, you may wonder if there’s really any benefit to going wheat-free. After all, wheat and wheat-based products are so ingrained (pun intended) in the American diet that we often wonder if we really can give it up altogether.
Going wheat-free requires some work on your part—but that’s a good thing. If you’ve followed my blog for any length of time, you know that becoming educated about the food you eat is something I am passionate about. So if going wheat-free makes you stop and read your food labels, then you know I am all for it. But there are other, more tangible benefits to following awheat-free diet plan. I’m going to list the top 5 reasons you should switch to a wheat-free diet below.
Studies show that Celiac disease is actually underdiagnosed in the United States. Some estimate that only 1 in 3000 people are diagnosed, when in reality, 1 in 250 suffer from the disease. So it may be worth your while to go off wheat for a period of time and see how you feel.
Does your digestion improve? Do you have more energy? If so, you may have wheat intolerance. A simple blood test can show the presence of antibodies in your bloodstream, and an intestinal biopsy can confirm Celiac disease. But simply eliminating wheat from your diet, and then seeing how you feel, is an easy self-test you can try on your own.
If you suffer from many allergies, eliminating wheat from your diet can help ease your symptoms. If you have dry, itchy skin, or suffer from hives, then eliminating wheat can have a profoundly positive effect on how you feel.
If you experience gas, bloating, and water retention, eliminating wheat from your eating plan can really help improve your digestion. Although we think that wheat is easy to digest, it’s actually quite hard on your intestines, and can cause sluggish digestion and even blockages. A wheat-free diet is much easier on your intestines than a diet that relies on wheat products.
If you want to really jump start your weight loss, try keeping wheat out of your eating plan for a couple of weeks. You may be surprised at the result. Many of the refined carbs we eat without thinking (cookies, crackers, breads, pastas, and the like) are made with wheat. By eliminating wheat from your diet, you eliminate these products by default from your eating program, which can help you achieve your weight loss goals. Check out some of my other posts there are lists of wheat substitutes to try, OMG you need to at the very least try the quinoa patties!
Studies show that gluten is often an instigator for joint pain in the body, as it weakens our bodies’ natural defenses. If you suffer from joint pain or have a family history of arthritis, you can keep your joints feeling better—and thus stay more active—by eliminating gluten products from your eating program. If you are serious about making life changing differences to your health I suggest looking into the benefits of alkaline water, get water smart and slim.
When eliminating wheat from your diet, be sure to read the labels of every food product you eat. Even seemingly innocent foods, like soy sauce, contain wheat. So if you are truly going gluten-free, you will need to make sure you read about everything you eat, before you consume it.
Want to get healthy, but don’t know where to begin? Our recipes are all friendly to a wheat-free diet, too!
You’ve probably heard about changing to a gluten-free or wheat free diet plan. But if you don’t suffer from a wheat allergy or from Celiac disease, you may wonder if there’s really any benefit to going wheat-free. After all, wheat and wheat-based products are so ingrained (pun intended) in the American diet that we often wonder if we really can give it up altogether.
Going wheat-free requires some work on your part—but that’s a good thing. If you’ve followed my blog for any length of time, you know that becoming educated about the food you eat is something I am passionate about. So if going wheat-free makes you stop and read your food labels, then you know I am all for it. But there are other, more tangible benefits to following awheat-free diet plan. I’m going to list the top 5 reasons you should switch to a wheat-free diet below.Studies show that Celiac disease is actually underdiagnosed in the United States. Some estimate that only 1 in 3000 people are diagnosed, when in reality, 1 in 250 suffer from the disease. So it may be worth your while to go off wheat for a period of time and see how you feel.
Does your digestion improve? Do you have more energy? If so, you may have wheat intolerance. A simple blood test can show the presence of antibodies in your bloodstream, and an intestinal biopsy can confirm Celiac disease. But simply eliminating wheat from your diet, and then seeing how you feel, is an easy self-test you can try on your own.
If you suffer from many allergies, eliminating wheat from your diet can help ease your symptoms. If you have dry, itchy skin, or suffer from hives, then eliminating wheat can have a profoundly positive effect on how you feel.
If you experience gas, bloating, and water retention, eliminating wheat from your eating plan can really help improve your digestion. Although we think that wheat is easy to digest, it’s actually quite hard on your intestines, and can cause sluggish digestion and even blockages. A wheat-free diet is much easier on your intestines than a diet that relies on wheat products.
If you want to really jump start your weight loss, try keeping wheat out of your eating plan for a couple of weeks. You may be surprised at the result. Many of the refined carbs we eat without thinking (cookies, crackers, breads, pastas, and the like) are made with wheat. By eliminating wheat from your diet, you eliminate these products by default from your eating program, which can help you achieve your weight loss goals. Check out some of my other posts there are lists of wheat substitutes to try, OMG you need to at the very least try the quinoa patties!
Studies show that gluten is often an instigator for joint pain in the body, as it weakens our bodies’ natural defenses. If you suffer from joint pain or have a family history of arthritis, you can keep your joints feeling better—and thus stay more active—by eliminating gluten products from your eating program. If you are serious about making life changing differences to your health I suggest looking into the benefits of alkaline water, get water smart and slim.
When eliminating wheat from your diet, be sure to read the labels of every food product you eat. Even seemingly innocent foods, like soy sauce, contain wheat. So if you are truly going gluten-free, you will need to make sure you read about everything you eat, before you consume it.
Want to get healthy, but don’t know where to begin? Our recipes are all friendly to a wheat-free diet, too!
What to eat on a diet to stay low glycemic
What to eat on a diet to stay low glycemic
Well, the basis of a low glycemic diet requires eating fruits and vegetables that are low glycemic. Simple enough and on my blog I list these in total but to give you an idea I´ve listed 16 great foods below that are low glycemic and can be enjoyed even if losing weight is your key objective. The only fuits and vegetables that don´t qualify as far as being low glycemic, are watermelon,apricots,bananas,cantaloupes,mangoes, papayas,paw paw, raisins and sultanas. All of these are fine in moderate amounts but if you are on a weight loss plan to lose excess fat avoid them completely. All legumes are low (most beans) as are green vegetables, most yellow and orange vegetables slip into the moderate range index unless some of them are eaten in their natural state, except pumpkin which is high. Regular readers of my articles will already know this, of all the vegetables potatoes are the worst on the glycemic index. If you want to lose fat, stop eating potatoes period. Snacking is not sneaking food, it is good to eat. Stop dieting and eat on a diet, start living! fit, nuts and seeds are all great for snacking as far as glycemic indexing is concerned to lose fat. Nuts contain protein amino acids which your body need to succeed in becoming lean and eaten moderately in their natural state are great between meal snacks because of their kilojule and fat content. Since ALL sugars are carbohydrates, dairy products are listed on GI charts. Remember that you need good fats and protein but consume in moderation.
- LOW GLYCEMIC FOODS - Apple, Baked Beans, Broccoli, Grapes, Green Beans, ICE CREAM low-fat 2scoops 50g, Long Grain & Wild Rice, Milk full fat 250ml, Peanuts Roasted salted 75g, Pumpernikel bread 2 slices, Ravioli Meat filled Cooked 220g, Special K Cereal 30g, Sponge Cake 1 slice 60g, Sweet Potatoe, Tomatoe Soup canned 220ml, Tortilla
- MEDIUM GI FOODS - Banana raw 1 Medium 150g, Bran muffin, Brown Rice, Coca Cola 1 Can 375ml (35 cups of water to neutralise the acidic effects on the body,)Cooked Carrots, Couscous, Croissant 1, Crumpet 1 toasted 50g, Macaroni Cheese Packaged Cooked 220g, Pita Bread 1 Piece 65g, Rock Melon Raw 1/2 smal 200g, Shortbread Cookies, Sourdough Rye Bread 1 slice 50g, Sweet Corn 85g
- HIGH GI FOODS - Bagel 1 White 70g, Chips Fine Cut Small Serving 120g, Cornflakes Cereal 30g, French Baguette 30g, Gatorade 250ml, Jelly Beans 5 10g, Lucozade, Pale Skin Potatoe Baked in oven 1 medium 120g, Pretzels, Watermelon 150g, Water Biscuits, White Rice
- Whenever possible eat foods in their natural state
- Eat foods that are harder to digest
- Eat foods that are high in fibre (this doesn´t have to be wheat)
- Do not use artificial sweeteners
- Do not eat fried foods
- Avoid white foods
- Drink sufficient water
- Time your food intake
- Do not mix fad diet principles with low glycemic eating
- Make the commitment to be healthy
- Choose the right foods
- Take your supplements as directed
- Commit to staying active, which will be easier once you start feeling healthier!
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