DO I NEED TO TAKE SUPPLEMENTS?

People are becoming more and more concerned about what they’re putting into their bodies as well as the quality of the food that is available to them. With this in mind, people are asking the question whether or not taking nutritional supplements are necessary to get all the vitamins and minerals that your body needs

In a previous blog on eating organic, I talked about conventional farming practices. Again, these practices function to produce large yields of crops using chemicals, they protect crops using pesticides, and increase productivity and efficiency in livestock using antibiotics and hormones. They want durable food to make it through rough and long distance transport, and the attractiveness of the food is much more important than its nutritional quality and taste.

On top of the questionable and poor quality of conventionally grown foods, nutritional value is also lost during the cooking, processing, and preservation of the food.

SO…to get back to the original question, to make up for the lost nutrients in the foods that are available, a daily multivitamin and some basic mineral supplements can help to supply the nutrients we need to maintain good health.

Vitamins A, B, C, D, & E, Calcium, Magnesium, and Iron are key nutrients that are essential for a healthy body. Deficiencies in any of these will negatively affect the quality of your life.

The following is a quick summary of some of the important functions of these vitamins and minerals.

Five Key Vitamins

Vitamin A

-       Stimulates white blood cell production and activity, which helps to remodel bone and to maintain cells.

-       Regulates cell growth and division.

-       Recommendation is 5,000 IU for men and 4,000 IU for women.

Vitamin B

-       Especially B6, B12, and folic acid, has shown to help fight heart disease and some types of cancer.

Vitamin C

-       Powerful antioxidant that fights harmful free radicals and helps to make collagen for healthy bones, teeth, gums, and blood vessels.

-       Optimal intake of vitamin C is 200 to 300 mg daily.

Vitamin D

-       Particularly important to us Canadians because we don’t get the benefits of year-round sunshine.

-       Helps our bodies absorb and retain calcium and phosphorus for bone building, and it may also help keep cancer cells from growing and dividing.

-       Daily requirement for vitamin D is 1,000 IU.

Vitamin E

-       Helps in the formation of red blood cells and helps the body use vitamin K.

-       We require at least 400 IU of vitamin E daily. (Note: More than 800 IU a day of vitamin E may interfere with blood’s ability to clot, which poses a risk for people taking blood thinners)

Three Key Minerals

Calcium

-       Essential for bone building.

-       The recommended dietary allowance (RDA) is 1,200 mg for adults.

Magnesium

-       Works with Vitamin D to absorb calcium.

-       The RDA is 320 mg for women and 420 mg for men.

Iron

-       Helps in the formation of red blood cells and in the prevention of anemia.

-       The RDA is 18 mg for women and 8 mg for men.

A high-quality supplement that is easily absorbed and assimilated can be found in health food stores and pharmacies. Taking a supplement can act as a safety net to fill in the nutritional gaps that foods fail to provide.

Remember to always seek the help and advice of a health care professional when choosing the best supplement for you.

FACE FOODS

Today I’d like to share some important FACE FOODS, or FOODS FOR THE SKIN. Yes, the foods you eat CAN influence the quality, clarity, and vibrance of your skin. If skin health and complexion are priority or concern in your life, try including these foods in your diet and reap some of their skin AND health benefits…

1. Avocado

This creamy food is loaded with essential oils and B-complex vitamins, that are very nourishing for your skin inside and out. Avocados contain an abundance of Vitamin B-3 or Niacin, which is particularly important for healthy skin because of its anti-inflammatory properties. It also soothes irritated skin and helps to calm red, blotchy skin. There is about 3.8 mg of niacin in one avocado, which also works out to be 27% of your daily needs.

2. Mangoes

Mangoes have more than 80% of your daily requirements for vitamin A, which is why they’re such a great face food. Vitamin A maintains and repairs skin cells; a deficiency will result in a dry, flaky complexion. As an antioxidant, vitamin A also fights free radical damage that can age the skin prematurely.

3. Almonds

Almonds are great for your complexion. They contain 150% of your daily need for vitamin E. Vitamin E’s rich oils moisturize dry skin, while its antioxidants protect against skin damage and premature aging.

8 HELPFUL HINTS FOR A HEALTHIER YOU

1) DRINK WATER

Why?

• Body is 60-70% water and is needed to:
• Regulate body temperature.
• Transport nutrients to organs.
• Transport oxygen to cells.
• Remove waste.
• Protect joints and organs.

Signs of dehydration:

• Thirst.
• Chronic pain in joints and muscles.
• Lower back pain.
• Headaches.
• Constipation.
• Bright yellow urine with strong odor.

How Much?

Body weight (lbs) /2 = number of ounces of water per day (ie. 160 pounds = approx 80 ounces/day (1 Litre = approx. 34 ounces).

Exercise requires another eight ounces of water for every 20 minutes of activity. Other factors include stimulants, airplane travel, and an arid climate.

20% of your water need can come from the foods you eat. The rest of your water intake should come from the beverages you drink. Water is the best choice. Pop and juice have a lot of sugar and extra calories in them.

2) INCREASE YOUR INTAKE OF FRESH FRUITS AND VEGGIES

Why?

• Rich in vitamins and minerals
• Contain ‘anti-oxidants’ that protect against damaging chemicals or ‘free-radicals’ that get into the body.
• Lowers the risk of developing cardiovascular diseases (ie, heart disease and stroke) and some cancers (ie, bowel and lung).
• Contain fiber for bowel health.
• Filling and low in calories. Excellent for weight loss and maintenance.

Tips:

• Experiment with new types.
  • Include a variety of colour (phytonutrients protect against chronic disease and reverse signs of aging).
  • Add chopped bananas, apples, or other fruits to breakfast cereals.
  • Include at least two different vegetables with most main meals.
  • Lunch snack ideas: Cherry tomatoes, carrot sticks, snap peas, dried apricots, raisins, and lots of fresh fruit.

3) INCREASE YOUR INTAKE OF OMEGA 3 FATS

Why?

Omega 3 fatty acids:

• Cannot be produced in body so needs to be consumed
• Needed for MANY normal body functions (ie, controls blood clotting, building cell membranes in the brain.
• Protects against heart disease and possibly stroke.
• Used in high doses to treat depression.
• Needed for hormone regulation.
• Makes hair and skin shiny and healthy.

How Much?

At least one rich source/day

What?

• Fatty fish like salmon or sardines.
• Handful of walnuts.
• Ground flaxseed mixed into morning oatmeal.

4) EAT FIBER

BREAKFAST – Too important to skip!

You may have already heard about the MANY health benefits of eating breakfast but you still find yourself skipping the MOST important meal of the day. I know…, you’re too rushed in the morning and don’t have time, you feel too groggy to eat, you just don’t like breakfast foods, you’re trying to save money, maybe you think that you’ll lose weight by skimping on morning calories, or you simply don’t know what’s healthy to eat…

If you use any of these excuses, maybe this can help…

I DON’T HAVE TIME

Sleeping in that extra 10 min is often more appealing for several people rather than getting up to prepare breakfast. Nevertheless, it’s worth making time for what is said to be the most important meal of the day. It doesn’t have to take long to prepare, in fact there are things that you can grab on the go. A piece of fruit with some raw nuts, an English muffin with natural peanut butter or cottage cheese, a quick smoothie made with yogurt, berries, and natural fruit juice.  Sometimes it just takes a little brainstorming. Another important benefit of prioritizing time for breakfast includes a moment to relax before the big rush of the day.

I’M TRYING TO SAVE MONEY

Breakfast can be one of the CHEAPEST meals of the day.

Budget friendly ideas include:

• Oatmeal and yogurt – yum!
• Cottage cheese with fruit (cheaper options are bananas, apples, or canned fruits such as pineapple)
• Apple slices dipped in peanut butter
• Poached, boiled or scrambled eggs with tomatoes on whole wheat toast or rolled up in a whole wheat tortilla
• Whole grain, low sugar cereal (ie, plain Cheerios, All Bran and Shredded Wheat) and milk. You can sweeten your cereal with raisins or other dried/fresh fruits.

I HATE BREAKFAST FOODS!!!

Who says breakfast foods have to be eaten in the morning! Why not eat some healthy leftovers from the night before? Chicken breast, veggies, whole grain pasta or rice are excellent choices to keep you feeling satisfied throughout the morning. Maybe you want to dress up an English muffin like a pizza or open a can of tuna and make yourself a sandwich? Breakfast foods are unlimited. Just make sure that you’re catering to your bodies needs and nourishing it with healthy foods.

I’M TRYING TO LOSE WEIGHT

Not an effective way, in fact, it’s quite the contrary. Studies show that eating breakfast HELPS weight loss and is associated with better weight control. If you skip breakfast your metabolic rate slows down and your blood sugar drops. As a result, you become hungry and have less energy leaving you vulnerable to impulsive snacking or eating extra servings or bigger portions at lunch or dinner. Often you’ll crave high sugar/high fat snacks that will really hinder weight loss. These foods may provide that ‘quick sugar fix’ but, unfortunately, the spike in blood sugar levels will only fall right back down leaving you hungry and tired. Nourishing your body in the morning will make you less likely to overeat the rest of the day.

Finally, according to a study done by the American Heart Association eating breakfast every day may reduce the risk of obesity and insulin resistance syndrome (an early sign of developing diabetes) by 35%-50%!

WHAT THEN ARE THE BEST CHOICES?

When you think of a traditional breakfast, it usually means either sugar and simple carbs (ie, pancakes, waffles, donuts, pastries, scones, bagels, sugar cereals, breakfast bars, and muffins), these foods are deficient in protein and important nutrients that leave you on a blood sugar ride, or that are too fatty (ie, fried eggs, sausages, bacon, cream cheese on bagels, cheesy omelets, Egg McMuffins, Sausage McMuffins, hash browns, anything English or Scottish.

The BEST choices are endless. Look for foods that have protein, that are low in saturated fat, and that contain lots of fiber and whole-grain carbohydrates. These foods help to stabilize blood sugar and keep you feeling full for longer. Also, choose low-fat dairy or soy options.

IDEAS:

YAY FOR ORGANIC!

There is an ORGANIC buzz that is becoming increasingly popular as we are becoming more and more aware of the questionable substances that growers are using to preserve and/or ‘enhance’ the foods that we purchase and consume on a daily basis.

Have you ever mozzied on through the grocery isles in the produce section and peeked over to the organic isle with curiosity? It probably didn’t take long for you to discover that the pickins were slim not to mention high priced. Maybe that’s as far as you got and then scurried on back to your regular, cheaper, non organic choices. WELL, perhaps after reading this blog you may be inclined to look over that organic isle again and POSSIBLY even purchase a little something…

What Does Organic Mean Anyway???

“Organic” refers to how products, including fruits, veggies, grains, dairy, and meat is farmed and processed. The organic way promotes the conservation of water and soil and reduces pollution. Instead of farming the conventional way, which includes using harmful chemicals to fertilize, control weeds, and prevent livestock disease, organic farmers use alternative methods like crop rotations as well as using mulch and manure to keep weeds under control.

The following chart outlines the differences…

Conventional farmers	Organic farmers
Apply chemical fertilizers to promote plant growth.	Apply natural fertilizers, such as manure or compost, to feed soil and plants.
Spray insecticides to reduce pests and disease.	Use beneficial insects and birds, mating disruption or traps to reduce pests and disease.
Use chemical herbicides to manage weeds.	Rotate crops, till, hand weed or mulch to manage weeds.
Give animals antibiotics, growth hormones and medications to prevent disease and spur growth.	Give animals organic feed and allow them access to the outdoors. Use preventive measures — such as rotational grazing, a balanced diet and clean housing — to help minimize disease.

The Canadian Food Inspection Agency (CFIA) established strict government standards that must be met in on order for a product to be ‘organic certified’. This certification regulates how these foods are grown, handled, and processed.

You’re probably wondering how to recognize an organic product?…

100 percent organic. Products that are completely organic or made of all organic ingredients.

Organic. Products that are at least 95 percent organic.

Made with organic ingredients. These are products that contain at least 70 percent organic ingredients. The organic seal can’t be used on these packages.

NOW FOR THE “WHY THE HECK SHOULD I BUY ORAGANIC?” QUESTION…

This gets really interesting… keep reading!

OMEGA-3 FATTY ACIDS – EAT EM UP!

We’re hearing more and more talk about them…OMEGA-3 FATTY ACIDS. Over the past few years we’ve been brainwashed and convinced that fat is BAD and if you want to lose weight then you should avoid it like the plague! Unfortunately, we’ve been MISINFORMED! Not ALL fat is bad. In fact, including the healthy fats in our diet is a vital part of the overall function of our bodies.

Omegas are called “essential” fatty acids because the only way that our body gets these is through our diet. Our bodies cannot manufacture them like other “non-essential” nutrients. I’m going to put more emphasis on omega-3 essential fatty acids than on 6s and 9s because research has shown that our western diet is deficient in omega-3s and consumes too much omega-6s and 9s. The ratio of omega 3 and 6 that is required is three to one; ie, three of omega-3 to one omega-6. This imbalance could be the cause of MANY health problems we suffer in our society today. To further improve our health, we need to INCREASE the consumption of omega-3 fatty acids and DECREASE the consumption of omega-6 fatty acids, commonly found in processed and sugary foods.

Omega-3s include three important fatty acids, EPA, DHA and ALA. These form part of EVERY cell membrane in our bodies. Their job is to control what substances come in and out of the cells as well as communication between cells. Cells that contain high levels of omega-3s work MUCH more effectively. By including lots of omega-3s in your diet, “you’ll be a well-oiled machine”. (http://www.besthealthmag.ca/omega)

Here are some more FANTASTIC health benefits of consuming omega-3s:

• They have tissue and joint-repairing properties, which is particularly helpful for weight training because it helps to regenerate muscle tissue with less soreness and inflammation. Improve your definition! J
• They help fight off the signs of aging such as age spots, wrinkles and fine lines.
• They are crucial for the development of our eyes when we are in the womb. Nonetheless, when our eyes have completed their development, fatty acids still keep our eyes healthy and in good repair.
• Fatty acids found in salmon oil helps to improve memory function and recall, as well as enhances the ability to focus and absorb information.
• They produce powerful hormone-like substances called eicosanoids, which reduce inflammation and blood clotting. This in turn lowers the risk of heart attacks and heart disease.
• They lower blood triglycerides (stored fat that causes blood clots), reducing the chances of stroke and high blood pressure.  As well, they decrease the hardening build-up in the arteries.
• Studies have also shown that omega-3s can help with healthy, more effective weight loss.

So now that you know that there are GOOD fats out there, WHERE DO YOU GET THEM?…

REAP THE BENEFITS OF HERBAL TEA

Hot drinks are naturally appealing because they warm us up, relax us and soothe the tummy. However, other hot drinks have the opposite effect such as coffee and tea, which are filled with caffeine and other harmful elements. Our prophet Joseph Smith was very wise and much inspired when he inquired of the Lord and received the revelation in Doctrine and Covenants Section 89, known as The Word of Wisdom.  We are continuously learning about the ill effects of these substances on our health. Caffeine alone causes dehydration, anxiety, insomnia, hypertension, among many other health problems.  You’re probably wondering where I’m going with this… Well, we can be obedient to the commandment known as the Word of Wisdom while enjoying beneficial, healthy, soothing drinks in moderation, known as herbal teas and/or tisanes, that comfort us.

You’re probably wondering how herbal tea differs from regular tea?

First of all, herbal tea does not come from the same Tea plant as regular tea, secondly, it does not contain caffeine, thirdly, it is simply an infusion of various, herbs, roots, seeds or bark. The extraction of these plants with water, gives us an incredible liquid source from which we can absorb beneficial nutrients including vitamins and minerals.

After reading up on some of the benefits of several specific kinds of herbal tea, I was anxious to share them with you. Perhaps this information will motivate you to pick up a box the next time that you’re at the store, or guide you as to what kind may be beneficial for you to help to improve your health.

read on!!

FIBER UP

WHY FIBRE?

So what is FIBER anyway? What does it do to our bodies? What are its health benefits? How much do we need?And how can we incorporate it into our diet?

FIBER is a nondigestible carbohydrate found in plants and is classified in two ways: SOLUBLE fiber and INSOLUBLE fiber.  Soluble fiber, such as that found in oats, legumes, apples and berries, dissolves in water and forms a gel, which helps to decrease blood cholesterol and stabilizes blood sugar levels. Insoluble fiber does not dissolve in water and its role is to provide bulk that functions to move material through your digestive tract and keep you regular. Sources include whole wheat, bran, and the skin of a variety of fruits and vegetables.

OTHER SOURCES

Soluble Fiber: Oatmeal, oatbran, nuts and seeds, legumes, beans, dried peas, lentils, apples, pears, strawberries, and blueberries

Insoluble Fiber: Whole wheat bread, barley, couscous, brown rice, bulgur, whole grain breakfast cereals, seeds, carrots, cucumbers, zucchini, celery, and tomatoes

Still not convinced that fiber is important?….

Breast cancer, Cardiovascular disease, Colon cancer, Constipation, Diabetes, Diverticulitis, Gallstones, High cholesterol, Irritable bowel syndrome, Obesity and Syndrome X are all health conditions that may be PREVENTED and/or TREATED by a diet high in fiber.

It is RECOMMENDED that women get at least 20g of fiber a day and men 30g a day.

If you find it challenging to consume this much fiber in your diet here are some helpful hints:

• A very important step in increasing your fiber intake is to replace white rice, white bread, and white pasta with whole grain. If you don’t like the taste, try replacing it a little at a time. For example, when making spaghetti use half whole wheat and half white. Or, try putting a small amount of whole grain brown rice in soup so that you only get small tastes at a time. Chances are, sooner or later you’ll acquire a taste for whole grain products and soon they will become your preference.
• Breakfast is a good time to eat fiber rich fruits. You can get up to 1/3 of your daily fiber intake from fruit alone. Try eating whole fruits instead of fruit juices. Swap your plain bagel or piece of plain white toast for a whole grain one. Also, when choosing a cereal, make sure that it has at least 5g of fiber or more per serving.
• Next time you eat a baked potato, eat the skins! A regular potato without the skin has 2.3g of fiber compared to one with the skin, which has 3.6g of fiber.
• Beans and legumes are excellent sources of fiber. To give you an idea, a ½ cup serving can provide 4g to 10g of fiber. Throw some in soup, salad, casseroles, stews and even a sandwhich wrap.
• You can buy natural wheat bran and/or wheat germ that can be sprinkled on cereal or yogurt, added to breads, muffins and pancakes, or baked into a meatloaf or casserole.
• Finally, find ways to eat more veggies. Corn and carrots for example are high in fiber. Try to incorporate veggies into all your meals.

Just some last bit of advice…If you’re not used to consuming fiber rich foods, introduce them gradually. Too much fiber will cause intestinal gas and stomach bloating. AND make sure that you drink lots of water to help the passage of fiber through your system. Water triggers peristalsis, which is the wave like contractions that push the waste through your digestive tract.

FIBER UP FOR GOOD HEALTH

Sources:

http://www.hsph.harvard.edu

http://www.medicinenet.com

http://whfoods.org

TRY THIS…

TRY THIS: QUINOA

Are you tired of eating rice and pasta day in and day out? Are you looking for a super HEALTHY alternative that will spice up your meal and give you a punch of protein, calcium, iron, vitamin E and B vitamins? QUINOA, (keen-wah) is an ancient food that is not well known in North America but has been cultivated in South America and has been used as a staple food since at least 3, 000 BC. It was even reffered to as “THE GOLD OF THE INCAS” because of how it increased the stamina of their warriors. In my opinion, it’s one of the best-kept secrets. What is particularly unique about quinoa, is that unlike any other grain, it contains all eight of the essential amino acids making it a COMPLETE protein. In other words, it does not need to be combined with any other food to get the tissue-building benefits that the protein found in meat and eggs have.

Quinoa is EXCELLENT in soups, casseroles, stews, stir fries, cold in salads or even as a breakfast mixed with yogurt, honey and fruit. Quinoa has a light, fluffy texture and a slightly nutty flavour.

You can buy quinoa in any local grocery store. It is often found in the bulk or health food sections. Cooking quinoa is very simple, first begin by rinsing the quinoa to wash off the “soapy like” film called saponin, from the grain.  This coating has a slight bitter flavour so by placing the quinoa in a small strainer and rinsing thoroughly, the bitter taste dissipates. Similar to rice, quinoa is cooked using a 1:2 ration (1 cup of quinoa and 2 cups of water). Combine quinoa and water and bring to boil. Reduce the heat, cover and let it simmer and cook for approximately 15 minutes or until the germ separates from the seed. In other words, until you notice a small curl that loosely circles the grain. Quinoa also cooks well in a rice cooker treating it the same as white rice.

Quinoa is so versatile that adding different vegetables, legumes and seasonings make for a large variety of dishes. Chicken or vegetable stock can replace the water when cooking to add even more flavour.

Here are some quinoa recipes that you can try. Please feel free to post and share some of your own favourites and creations.

For recipes read on…

Eating Healthy on a Budget

Eating Healthy on a Budget

I’ve often heard the excuse, “I can’t eat healthy, it’s too expensive”. Yes, I have noticed that chips and cookies tend to be cheaper than a bag of apples, white bread is cheaper than whole wheat bread and we have all noticed the high prices of organic products verses the non-organic ones. This being said, however, does not mean that you are doomed to ill health in an attempt to save a few bucks. Having a limited food budget does not mean giving up healthy foods. Here are a few tips to help you with your meal planning.  You’ll find that it doesn’t need to be more expensive to eat healthier…

Cut back on meat

Often, meal planning is centered around the meat, and the grains and veggies are used as side dishes. Meat is not only expensive, but if your goal is to have optimal nutritional health, meat should be eaten in moderation. The majority of your dietary intake should come from whole grain foods (whole wheat breads, pastas and brown rice), and lots of nutrient rich vegetables and fruit.  This is more economical AND much better for your health.

Here are some meal ideas where less meat or no meat can be used and more whole grains, legumes and veggies can be incorporated:

Chili: Beans, vegetables, meat (opt), salad

Stir-fry: Vegetables with a small amount of meat served over whole grain rice or pasta and a salad

Stews or soup: Beans, vegetables, whole grain pasta, rice with chicken (opt), served with salad.

Taco: Beans or meat (opt) with lots of lettuce, tomato, onions, peppers, and a corn or whole grain tortilla.

Cook your Own Meals

Prepackaged, Premade or prepackaged, canned and frozen meals are often full of salt, sugar, and fat not to mention packed with calories and preservatives. These foods also be missing important vitamins and minerals and can be expensive when compared to the amount of food that you can make for the same cost. For example, you can make more bags of popcorn from a bag of unpopped corn compared to buying a bag of already popped popcorn. Depending on how you dress your popcorn, you’ll not only save on cash, you’ll save on fat, salt and preservatives. In short, the cost and health benefits of taking the time to cook your own meals will pay off immensely.

Dine in

Read on for more great tips…..