Twinkie’s Challenge: Obtain Vitamins and Minerals Naturally

Many of us take vitamin and mineral pills to ensure optimal health, but what if you could obtain those essential vitamins and minerals naturally, by the foods you eat?

Throughout the year, I am going to write a dedicated article each month about how you can obtain essential vitamin and minerals – naturally. I’ll even discuss why the vitamins and minerals are so important to your overall health.

As the year goes on, I will link the articles from here:

Vitamins

• Vitamin A

• B Vitamins

• Vitamin C

• Vitamin D

• Vitamin E

• Vitamin K

Minerals

• Calcium

• Chlorine

• Magnesium

• Phosphorus

• Potassium

• Sulfur

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Tags: diet, healthy lifestyle, minerals, nutrients, vitamins

Healthy Carbohydrates your Body Needs

When it comes to eating carbohydrates and trying to eat healthy, there seems to be a lot of confusion. I am not surprised that so many people feel that carbohydrates are bad, considering all of the “low carb” diets available today.

Are carbohydrates really bad for you? Is it healthy to avoid them completely? I will discuss the answers to those questions, along with talking about what purpose carbohydrates serve in our body, and what types of carbohydrates you should pick up the next time you head out to the grocery store.

Why you need Carbohydrates

Carbohydrates are good for your body, but most people are eating the wrong type of carbohydrates (which I will go into detail below). Your body benefits from Carbohydrates when they are broken down into glucose, which fuels the body with needed energy. Anyone who exercises probably knows how important carbohydrates are in their diet.

Simple Carbohydrates

When you eat simple carbohydrates, such as processed flours and sugar, you will get a quick but short boost of energy. Our cells only need a certain amount of gluose at a time, so all of the extra “instant” glucose that is created by these simple carbohydrates turns into either stored glycogen (in the liver) or converted into fat.

An example of simple carbohydrates would be white bread, doughnuts, cakes, cookies, etc. They are packed with calories but depleted of nutrients. Basically, if you want to maintain or lose weight, stay away from the simple carbohydrates, because they become converted into fat soon after eating them.

Complex Carbohydrates

Complex carbohydrates are typically low in calories, high in fiber, and are full of nutrients that are very beneficial for your body. These types of carbohydrates are digested slowly, which allows for a gradual release of energy. Since your body isn’t overloaded with glucose at one instance, your body’s cells use what it needs and leaves a much smaller amount to be stored or converted into fat. Because of this slower digestion process, you end up being full for longer, which usually helps prevent people from overeating.

An example of complex carbohydrates would be vegetables, grains, and rice.

Healthy Carbohydrates

•Quinoa – This tasty seed (not actually a grain!)  is very high in protein and also considered what’s called a “complete protein”,  since it contains all of the amino acids, including lysine. Quinoa is also high in fiber, calcium, manganese, magnesium, and low in saturated fat and cholesterol. Quinoa is a gluten free grain, which means those with Celiac disease can enjoy the many health benefits of Quinoa.

•Farro – This grain, similar to the taste of barley, is rich in Magnesium and contains, protein, fiber, and Vitamins B and E. This is an ancient grain used for thousands of years in Egypt and Italy. Not only is Farro very healthy for you, but it has a delicious nut flavor to it and great in recipes. It’s a grain that is growing back in popularity, especially amongst chefs in Europe.

•Brown Rice – This rice is full of nutrients that are very beneficial for your body! Brown rice is full of Vitamins B1, B2, B3, B6, iron, manganese, magnesium, iron, fiber, and protein. Brown rice oil, which is only present in brown rice (not white rice), has been proven to help lower cholesterol levels. Brown rice may help reduce cardiovascular disease as well as help prevent cancer.

•Freekeh – This grain is becoming increasingly popular, known as a “super grain” amongst celebrities such as Doctor Oz and Celebrity chef Jamie Oliver. It’s no wonder that Freekeh is getting a lot of attention lately, since it is full of vitamins and minerals such as calcium, potassium, B Vitamins, Vitamin E, and this grain is very high in fiber (four times the amount of brown rice), and also high in protein. In addition to that, Freekeh also acts as a prebiotic, which helps aide digestion.

•Amaranth – Known as a “Natural Weight Loss Food”, Amaranth is high in Calcium, fiber, iron, magnesium, and protein. Amaranth even contains Lysine, which is an amino acid that helps growth and tissue repair. Amaranth is another great source for those who are looking for something that is Gluten Free.

•Chia – This is one of the richest plant sources of Omega 3 fatty acids, which boosts the metabolism and promotes lean muscle mass. Chia seeds are very high fiber, protein, antioxidants, and helps support heart health and stabilizes blood sugar levels.

•Beans – Beans are full of fiber, helps improves digestion, stabilize sugar levels, and maintain energy levels.

•Vegetables – Vegetables are low in calories, very filling and very healthy for you. Just try to eat a variety of different vegetables so you can get a variety of different nutrients.

Carbohydrates to Avoid

• Bleached/Processed Flour – During the refining process, the nutrients are completely lost and destroyed. What does this mean? Half of the calcium and beneficial unsaturated fatty acids, 80% of the iron, 70% of the phosphorus, over 90% of the magnesium, up to 80% of the B Vitamins, and just about all of the Vitamin E is completely gone. So when I say that White flour is “empty calories” or “nutritionally depleted”, you now know what I am talking about. There is just no health benefit to eating bleached and/or processed flour, a.k.a “White Bread”.

• White Bread – Made with Bleached and Processed flour, it holds no nutritional value. I am surprised people are still buying this stuff.

• White Rice – When you take brown rice and process it by removing it’s bran, minerals, vitamins, and strip off the essential nutrients, it then becomes white rice. Why do we as a society strip a perfectly healthy brown rice and make it white? Because once it is white rice, it becomes easier and faster to cook, and it now has a longer shelf life (great for food storage -not necessarily our health). Most people who aren’t used to brown rice, think that white rice tastes better. Now that you know that white rice has nothing left in it after being processed, and how it is now a simple carbohydrate (read: helps you gain fat), I hope you will be more willing to try brown rice next time.

What’s your Daily Carb Fix?

In the past, we were told that our main diet should consist of carbohydrates. Now, every diet seems to tell you to completely eliminate carbohydrates from your diet. So which one is it? Well, we know that carbohydrates are essential for optimal health, as long as you are eating the healthy kinds of carbohydrates. There are a lot of factors that determine how many grams of carbohydrates you should be eating a day, such as weight, fat vs. lean muscle mass ratio, and the amount of exercise you are doing. Because there are so many factors involved, they best I can tell you to do is to start with 100-150 grams of carbohydrates per day. If you are feeling like you aren’t getting enough, slowly adjust the amount of carbohydrates you are eating and add some more to your diet. If you are feeling too full and sluggish all of the time (even with exercise), you should start to lower the amount of carbohydrates you are taking in each day. Be sure that you are only eating healthy forms of carbohydrates, since this will effect your energy levels and determine how many grams of carbohydrates you really need.

Now that you know which carbohydrates are good for you and which ones you should avoid, you can start by making adjustments to your grocery list. Try to remember that eating healthier doesn’t happen overnight. Start by incorporating these healthy grains- one step at a time!

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Tags: brown rice, carbohydrates, carbs, Fruit, nutrients, Nutrition, Quinoa, vegetables, veggies, White Rice

Breastfeeding vs. Formula

When you first get pregnant, one of the many important decisions you will need to make is whether you should breastfeed or not. It’s a decisoon that will effect your baby’s health. You want to make sure that you give your baby the best.

Which is healthier;  Breast milk or Formula?

Research shows that Breast milk is the healthiest option for your small baby. Even though formula has come along way, it still doesn’t quite compare to what Mother Nature has to provide.

Baby’s Benefits

• Perfect balance of Nutrients, which also evolves to meet your baby’s needs throughout development.

• Easy to digest.

• Helps prevent sickness, including Ear Infections, Stomach Flu, Pneumonia, and Digestive Tract Disorders.

• Protection against Diabetes, Heart Disease, Respiratory Infections, and Allergies.

• Improves brain function.

A healthy baby is a happy baby!

Mom’s Benefits

• Helps Mom burn calories! Also, breastfeeding reduces fat stores, which helps you return to your normal weight before you even got pregnant.

• Studies have shown that woman who breastfeed have reduced risks of breast cancer and ovarian cancer.

• Breast milk is free. I know this shouldn’t be your reason the breast feeding, but it’s a nice advantage to it!

Formula

Some woman are not able to breastfeed, so choosing the right formula is an important decision to make. Not all formula is created equal.

• Stay away from Soy based formulas. These may be “Lactose Free” and marketed as a healthier choice, but in reality they compromise the health of your baby in many ways. Soy formulas affect the baby’s hormone levels, impair thyroid function, and will expose your baby to dangerously high estrogen levels.

• The average baby formula is based on pasteurized milk. This type of formula can compromise your baby’s digestive system, but still better for your baby when you compare it to Soy formulas.

Interesting thought

For someone who makes a profit from selling formula, what does a company like Gerber® have to say about breastfeeding?

“Breast milk is best for babies and provides the nutrition for cognitive development and physical growth”

If you have the choice, breast milk is the healthiest option for your baby and you!

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Tags: Allergies, Baby, Breast Milk, Breastfeeding, digestion, Formula, Healthy, New Mom, nutrients, prevention, soy

How you can prepare for Pregnancy

If you have the luxury of planning for your pregnancy, here are some helpful tips to get ready for pregnancy.

Visit your Doctor or Midwife

It’s a good idea to visit with your Doctor or midwife before you try to get pregnant to discuss relevant medical concerns, your pregnancy plan, and answer any questions you may have. If there is any health concerns, they will be able to help you prepare your body for Pregnancy.

Healthy eating habits

You shouldn’t be on a “diet” per se while you are pregnant, but before, during, and after your pregnancy you should have a healthy, balanced diet. If you are eating a lot of fried or sugary foods, you should start eliminating them out of your regular eating habits as soon as possible. You should focus on eating healthy food, not only fuel for your own body, but nutrients that will help develop a healthy baby too.

Prenatal Vitamins

During your pregnancy it’s crucial to have the right amount of vitamins and minerals in your body so that your baby gets the nutrients he/she needs in order to develop. Ideally, you should take Prenatal vitamins at least 6 weeks before you get pregnant. doing this,  you will be able to build up what your own body may be lacking in vitamins and minerals, and may help prepare your body for your developing baby. Folic acid is one of the many nutrients you will need which is found in Prenatal vitamins, and is  crucial to take – especially in the early stages of pregnancy – to prevent birth defects.

Work out

It’s healthy for you and for your baby to be fit before you get pregnant and to stay fit during your pregnancy. Of course,  you will want to make sure you aren’t doing anything too intense while you are pregnant because you don’t want to compromise your baby’s health. It’s not a bad idea to speak with your Doctor or Midwife about what type of exercise is appropriate for you.

Quit those bad habits!

Before you even try to get pregnant, you should stop smoking and drinking alcohol. You don’t want to wait until you have a confirmation that you are pregnant because in most cases, you don’t know you are pregnant until you are 4 weeks along already. As you may already know, consuming alcohol and smoking are extremely harmful to your baby during pregnancy and even after they are born – ever heard of second-hand smoke? Don’t allow your baby to suffer from something they have no control over.

I know it will be hard to stop drinking alcohol and/or stop smoking…but it will benefit you and your family in the long run, and I promise that you won’t regret it when your healthy baby comes!

Labor and Delivery

It’s always good to start with a plan of how you are going to have your baby delivered. Educated yourself on what to expect, what your choices are, and what’s best for you and your baby. If you are planning to get pregnant, or are already pregnant, I recommend watching a documentary called “The Business of Being Born“. It’s controversial and I love it because it will at least give you the other side of the story when it comes to having a baby. I feel that all soon-to-be Moms should at least know about natural births and the benefit that comes from them.

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Tags: Baby, Business of Being Born, diet, doctor, exercise, Fitness, Healthy, healthy baby, healthy pregnancy, labor and delivery, midwife, minerals, no alcohol, nutrients, Parenting, Pregnancy, prenatal pills, prenatal vitamins, stop smoking, vitamins, workout

Twinkie’s Challenge: Buy Organic

There are a lot of people still debating on whether they should buy Organic or not. Let’s set the record straight once and for all when it comes to Organic.

Definition

Organic food is grown, processed, and packaged without the use of agricultural chemicals, artificial colors or flavors, genetic modification, irradiation, or other synthetic ingredients.

Per the National Organic Program, here are some definitions that should help clear up their labeling:

“‘100 Percent Organic’ must contain (excluding water and salt) only organically produced ingredients and processing aids.

Products labeled ‘Organic’ must consist of at least 95 percent organically produced ingredients (excluding water and salt). Any remaining product ingredients must consist of nonagricultural substances approved on the National List including specific non-organically produced agricultural products that are not commercially available in organic form.”

Later, the National Organic Program addressed the term “made with organic ingredients”. They wrote:

“Processed products that contain at least 70 percent organic ingredients can use the phrase “made with organic ingredients” and list up to three of the organic ingredients or food groups on the principal display panel.”

Something good to know: If you use the USDA Organic seal on your products that are not produced or handled within the National Organic Program’s regulations, you can have a civil penalty of up to $11,000 US Dollars. Ouch!

Just so you know, products labeled as “Naturally Grown” are not regulated. Some smaller farms who can’t afford to join the National Organic Program to be labeled as “USDA Organic”, can label their products as “Naturally Grown”. Since it isn’t regulated though, there are no guarantees on what you are really getting with this label.

Organic Farms

Having an Organic Farm is a strict business, and as you now know, you can’t just mark up your products as “USDA Organic” just for the fun of it. Organic farms do not use synthetic chemicals or drugs. They instead treat their soil, plants, and animals with natural products, which are a much safer alternative. They have surprise inspections by Inspectors who test the water, soil, plants (or animals) to make sure that everything is within USDA Organic standards. Once they do this, they review receipts from anything from feed to other records of reports and tests. This takes time and money, done twice a year, and the organic farmer pays for the fees involved to be able to label their products as “USDA Organic”.

Nutrition

The debate on whether Organic is really worth the usual additional costs seems to boil down to the common question, “Is Organic healthier for you?” or “Is Organic more nutritious?”. The answer to both of the questions is a simple “Yes”.

According to Virginia Worthington MS, ScD, CNS, in her article “Nutritional Quality of Organic versus Conventional Fruits, Vegetables, and Grains” in the Journal of Alternative and Complementary Medicine, she found in her studies:

“…the vitamin C content of an organic fruit or vegetable is 27% more, on average, than a comparable conventionally grown fruit or vegetable.”

She also found from the various produce she studied, that  you can, on average, find about 21% more Iron, 29% more Magnesium, and 13% more Phosphorus. You will find about 15% less Nitrates. This is all very good news for your body, and more reason to stick to Organic produce.

The Nutrients come from the soil, which then in turns feeds the plant what it needs to produce healthy good-for-you produce which we get to enrich our own bodies with. If the soil is infested with pesticides and harmful chemicals, it will be lacking in nutrients, and the produce will in turn be depleted of nutrients.

Keep in Mind

When you do see “Organic” Chocolate bars, for example, it doesn’t mean it is all of a sudden it will be considered “healthy” or even “low calorie”. It still is sugar, candy, and not to be considered as food. Organic Candy is still Candy! Keep that in mind while you are in the grocery store, and try to stick with foods in its natural form. For example, choose fresh Organic Pears versus Canned Pears.

Your body deserves the best, and it deserves Organic.

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Tags: best, Blog, body, Diary, Fruit, growth hormones, harmful chemicals, Healthy, Lose Weight, natural, nutrients, Nutrition, Organic, pesticides, Skinny, soil, stay active, Twinkie, Vegetable, Weight Loss