Carbohydrates

Carbohydrates are organic compounds that are the body’s main source of energy. Carbs are more readily converted into glucose, (a sugar that is the body’s primary fuel), than fats or proteins are. Simple carbs (sugars) are too easily converted to energy, flooding your bloodstream with glucose in a “sugar high” which leads to a crash when all the sugar is metabolized. Complex carbs contain vitamins and minerals, as well as fiber. Fiber slows digestion, leading to a more uniform release of energy.

Eat: Unpolished (brown) rice, whole grains, cereals, fruits and veggies

Avoid: White bread, white rice, sugary drinks like soda, candy bars

How much to eat: Starchy foods should make up the bulk of your healthy diet. About half of your daily calorie requirements should come from complex carbs.

Proteins

Proteins are large molecules made up of long amino-acid chains. Our bodies need protein for growth, maintenance and repair. Proteins are a component of every cell in our bodies. Muscles, organs and our immune system are mostly made of protein.

Eat: Fish, tofu, soybeans, legumes, chicken, nuts

Avoid: Red meat, processed meats

How much to eat: About a third of your daily caloric needs should come from a quality source of protein.

Fats

Fats are a concentrated source of energy and are needed for the body to absorb and digest fat-soluble vitamins. Every healthy diet needs some amount of fat. Fats are needed for normal growth and development and are needed for a healthy immune system. Numerous studies have linked saturated fats (which are mostly from animal sources) and cardiovascular disease.

Eat: Foods with unsaturated fats like nuts, avocados, canola oil, olive oil

Avoid: Foods high saturated fats like butter, cream, cheese, lard, fatty meats and meat products

How much to consume: Unsaturated fat should not exceed 30% of your daily calorie intake

Vitamins and Minerals

Vitamins are essential micronutrients needed for the body to function properly. Fat-soluble vitamins (A, D, E and K) may be stored in the body, while water-soluble vitamins (C and B complex) and excreted when excessive amounts are consumed. Minerals are inorganic substances needed to build strong bones and teeth and are necessary to metabolize food into energy.

To ensure that you get all your vitamin and mineral requirements, a good supplement would be in order. Pure resveratrol has been shown to have antioxidant properties as well as cardioprotective benefits.

Eat: A rainbow of fruits and veggies, mushrooms, lean meat, nuts, seeds. All natural foods contain some amount of vitamins and minerals.

Avoid: “Enriched” processed foods that claim to have added nutrients but are in fact full of sugars and unhealthy fats.

How much to consume: You can eat as much vitamin- and mineral- rich foods as you want, as long as you stay within your daily calorie needs.

Stick to healthy food options to get all the good nutrients your body needs!

Thiamine (B1) and niacin (B3) are necessary for carbohydrate metabolism (the breakdown of carbs into glucose, which is the body’s source of energy). Both thiamine and niacin are found in high protein foods like eggs, legumes, nuts and lean meats.

Quick recipe: Hummus. In a blender, whiz a can of drained chickpeas with a drizzle of olive oil, a squeeze of lemon juice, a couple of tablespoons of tahini, salt and pepper. Serve with raw veggies and some flatbread.

Folic acid (B9) is needed to synthesize and repair DNA. It is essential in rapid cell division and growth, which is why babies and pregnant women need a lot of this vitamin. Spinach is an excellent source of folic acid.

Quick recipe: Cold spinach soup. Blend together until smooth some fresh spinach, milk, chopped onion, chopped dill, salt and pepper. Add yogurt and whiz until smooth. Chill before serving.

Riboflavin (B2) is used for many of the body’s processes. It boosts immune function and helps maintain healthy skin and hair. Cobalamin (Vitamin B12) is needed for the brain and nervous system to function normally. It is also essential in blood formation. A healthy diet with moderate amounts of milk and cheese will help prevent a deficiency of either of these two vitamins.

Quick recipe: Asparagus omelette. Whisk two farm fresh eggs, a couple of tablespoons of milk and a dash of salt and pepper in a bowl. Pour into a preheated, lightly oiled pan and cook until the eggs are barely set. Add a few spears of steamed asparagus, fold the omelette and serve immediately.

Pantothenic acid (B5) and biotin (B7) are used by the body to synthesize and metabolize proteins, carbohydrates and fat. Pantothenic acid is used in hair and skin care products and is also used to treat acne and obesity. It might be possible to lose weight fast and healthily with an adequate intake of pantothenic acid. Broccoli and avocados excellent sources of these vitamins.

Quick recipe: Classic guacamole. Mash an avocado with lemon juice and crushed garlic. Stir in a finely chopped tomato, minced onion, a bit of ground cumin and a few drops of hot sauce. Serve with whole grain chips.

Pyridoxine (B6) is essential in maintaining the body’s sodium-potassium balance. It also promotes red blood cell production and is linked to a healthy cardiovascular system. Include nuts and grains in your healthy diet to ensure adequate intake of this type of vitamin B.

Quick recipe: In a large bowl, mix a slightly beaten egg white with a teaspoon of water. Add 4 cups mixed nuts, half a cup of sugar and a tablespoon pumpkin pie spice. Spread on a sheet pan and bake for about 20 minutes. Cool and break into clusters before serving.

I hope these recipes help you eat a well-balanced, healthy diet to ensure that you get all your vitamin B requirements!

Berries, citrus fruit, strawberries. These foods are high in vitamin C, a powerful antioxidant that helps promote a healthy cardiovascular system. And now new research suggests another benefit of vitamin C: mood enhancer. One serving of fruit (about a cup) is enough to reap the mood-enhancing benefits of vitamin C, but go for four or five  servings of fruit a day.

Suggested preparation: Wash berries, de-hull strawberries and eat fresh! You may also top your morning oatmeal or muesli with a cup of berries.

Grapes . Grapes are technically a berry, and they contain lots of vitamin C, but they deserve their own category because they are a good source of resveratrol which is thought to promote longevity and have cardio-protective benefits. Resveratrol supplements are now widely available to those who want to further increase their intake of this valuable phytonutrient.

Suggested preparation: Add grapes (or raisins) to a green leafy salad for a taste and textural contrast.

Nuts and seeds. High in protein and vitamin E, these nutrient powerhouses help stabilize blood sugar levels and may also help prevent heart disease. Their high fat content, however, makes some people hesitant to include them in their healthy diet.  But the fats in nuts and seeds are healthy monounsaturated fats which help reduce LDL (bad) cholesterol, while increasing HDL (good) cholesterol.

Suggested preparation: Add chopped walnuts to plain yogurt, bake cashews into a loaf of bread or add sunflower seeds to your favorite poultry stuffing recipe.

Good carbs. Sure, that candy bar will make you feel better, but the sugar high from simple carbs will just as quickly lead to a crash, leaving you as down as you were before. Reach instead for some whole grains, legumes and cereals.  Complex carbohydrates increase the body’s levels of serotonin, the calming anti stress neurotransmitter. Foods that take longer to break down provide a sustained release of energy, so your blood sugars levels don’t spike and crash.

Suggested preparation: Top whole wheat pasta with a simple homemade tomato sauce, or make your favorite sandwich with whole wheat bread instead of regular white bread.

Spinach, broccoli, asparagus. These foods rich in folic acid may help you beat the blues. Some studies associate low levels of folic acid with depression. Folic acid is essential in the production of red blood cells is needed in neonatal development, which is why pregnant women are advised to take a folic acid supplement.

Suggested preparation: Steam asparagus and serve with a lean protein like fish or tofu, or add broccoli to a quick stir fry with oyster sauce and some cooking wine.

Carrots, sweet potatoes, squash. Yellow and orange vegetables are excellent sources of beta-carotene, which enhances immune systems function and plays an important role in reproductive processes.

Suggested preparation: Cut up all these veggies, toss with a bit of olive oil, salt and pepper, and roast in an oven to caramelize their natural sugars.

Chocolate. The ultimate feel-good food, chocolate stimulates the production of endorphins and boosts serotonin, making you feel calmer and happier.

Suggested preparation: Eat straight out of the package! But remember that chocolate has a high fat and sugar content, and limit your intake to half an ounce per day.

Eating these natural anti stress foods will make your body healthier and your day brighter!

• Eat something (healthy!)  before going to a party. Have a banana, an apple, any fruit really, as long as it’s fresh (not from a can) and you eat it plain (put down that chocolate sauce, sister!). This will fill your belly and give you the self-control needed to pick healthy foods once you get to the party.

• Bring something healthy to the party. There is a whole world of healthy recipes out there. You can whip up a batch of low-fat brownies or make yummy spiced nuts in the oven, or even make those chestnuts roasted on an open fire.

• Lay off the cocktails. Alcohol has seven calories per gram (fat = nine calories/gram; protein and carbs = four calories/gram). Add sugary syrups and other ingredients and a cocktail can easily reach up to 500 calories per serving. If you must have a drink, then limit yourself to one, and sip slowly instead of gulping it down.

• Pick a non-meat entrée. Most large parties will have at least one vegetarian attendee, meaning there’s usually a non-meat (and hopefully healthy) dish or side dish.

• Watch your portions. It’s easy to eat too much when in the presence of good company. Carefully measure your portions and watch that you don’t overeat.

• Eat healthy during “off” days. On days you don’t have a party to go to, stick to your healthy holiday diet. If you anticipate that you’d be eating more than usual at parties, you can adjust by eating less during other meals.

• Exercise. It doesn’t have to be “formal” exercise. You can just walk around the block and admire the shops’ Christmas displays or have a snowball fight with the neighborhood kids. Any sort of physical activity will do you good.

• Think happy, calm thoughts. It can be so easy to get frazzled during the holidays, but do yourself a favor and carve out some alone time to de-stress. Take a leisurely bath, read a good book, meditate or do yoga.

I hope you find these suggestions helpful in your pursuit of a holiday healthy diet!

Health and Love,

Summer

But it doesn’t work out that way!

An empty tummy in the morning weakens your body and even overturns your weight loss goals. Several studies provide strong proof that early morning eaters are slimmer than skippers. Other studies reveal that schoolchildren who are denied breakfast lack energy, have trouble concentrating in class, and unfortunately fall behind in their studies.

Why add morning calories?

Beginning your morning with a healthy breakfast gives you the following benefits that help you reach your weight loss goals:

• Burn more calories. After sleeping for eight hours or more, your body’s morning blood glucose levels are very low. And if you skip the first meal of the day, you deny yourself of the glucose you need to fuel your brain and your body. As a result, your metabolism slows down to conserve energy, decreasing your body’s ability to burn more calories throughout the day. So eat a hearty breakfast to replenish glucose levels, increase your metabolism, and burn more calories!

• Flatten your belly. You skip breakfast, you go to work, and you feel stressed the whole day. Why? Because your body responded to the deprivation, and in response, increased the production of cortisol – a stress hormone that leads to fat storage especially in the midsection. A hearty morning meal helps you fight stress, counter fat storage, and flatten your belly!

• Controlled eating. Most people tend to make up for the calories later on in the day after leaving their homes in the morning with an empty stomach. They’re likely to reach for sugary, high-calorie options like chocolates and pastries. The popular high fiber and high protein breakfast choices will make your feel full longer, reducing your tendency to overeat and reach for high-calorie foods.

Eating breakfast is basically a rule of thumb in many sustainable weight loss programs. So be sure to enjoy a big breakfast everyday to keep those extra pounds away!

Health and Love,

Summer

The health benefits of eating fish include:

• Weight loss
  Fish helps you cut down on your calories, making it a perfect complement to your weight loss plan. Mayo Clinic experts note that fish has high-quality protein but with lower amounts of saturated fat, total fat and fewer calories than a similar-sized portion of meat.
• Heart health
  The American Heart Association encourages people to eat two or more meals of fish per week. Several studies have revealed that eating fish reduces the risk of heart disease and stroke by lowering blood pressure, lowering bad cholesterol levels, reducing blood clots and inflammation, and improving blood vessel elasticity.
• Good source of potassium
  rease in muscular strength is often due to lack of minerals in the diet. Fish is a good source of potassium, a mineral known to boost muscular strength that helps protect against diabetes, obesity, and kidney disease.
• Food for the brain
  Fish rich in omega-3 fatty acids (eicosapentaenoic acid (EPA) and docosahexaenoic acid – DHA) can contribute to the health of brain tissue. Studies have shown that elderly people who eat fish at least once a week may have a lower risk of developing dementia. Higher levels of omega-3 fatty acids have also been linked to a lower incidence of depression.
• Healthy baby
  Mothers who consume fish during pregnancy have a lower risk of preterm delivery or low birth weight. The DHA in found in fish has been proven to boost the infant’s brain and eye development.

  Warning: Be aware that several types of fish are considered unsafe for pregnant women. According to the US Food and Drug Administration’s advisory, there is a concern that swordfish, shark, king mackerel, tuna and tilefish are considered unsafe because they may contain high amounts of methylmercury – an industrial contaminant which has the potential to cause nervous system damage to the developing fetus.

Read the guidelines in buying fish from the Environmental Defense Fund, follow this link: What You Need to Know in Buying Fish.

Health and Love,

Summer

Much more than just a pretty face, fruits and veggies are packed with valuable nutrients that we need on a daily basis and in the right amounts to achieve optimum health and well-being.

The recommended daily allowance of fruits and vegetables is 10 servings (half a cup is one serving). Phytochemicals are basically responsible for the lush colors found in fruits and vegetables. They often work together to give you all the healthy benefits, so it’s important that you pick fruits and vegetables from all the color groups:

Reds

The energetic red color is known for its appetite stimulating effect. As energetic as the color itself, red fruits and veggies contain important phytochemicals – lycopene, ellagic acid, and flavanoids – that fight several cancers and diseases.

Lycopene, which has more than twice the antioxidant capacity of other carotenoids, has been shown to protect the human body against cancers including prostate, cervical, and rectal cancer. Ellagic acid has also been shown to protect against various chemically induced cancers, along with its antiviral and antibacterial abilities. Lastly, flavanoids are good antioxidants that protect cells from free-radicals and have been linked with fighting heart disease.

Fruits and veggies: Strawberries, raspberries, cherries, watermelons, tomatoes, red bell peppers, red pepper, red grapes.

Oranges and Yellows

Tasty looking orange and cheerful sunny yellow fruits and veggies are rich in carotenoids, bioflavanoids, and Vitamin C.

Carotenoids and bioflavanoids have promising anti-aging benefits and have been found to prevent heart disease, protect against cancer and improve eye health. Vitamin C, on the other hand, is effective in cell repair and the healing process.

Fruits and veggies: Citrus fruits (oranges, grapefruits, lemons, tangerines), apricots, mangos, papaya, peaches, pears, pineapples, carrots, sweet potatoes, corn, yellow bell peppers, squash.

Greens

Often associated with nature, health and abundance, the green color comes from a pigment called chlorophyll – a photosynthetic pigment that plants use to harness solar energy and convert it into sugars and carbohydrates.

Green fruits and veggies contain anti-cancer phytochemicals that include lutein, indoles, and xeanthin. These phytochemicals are also thought to strengthen bones and teeth, and help prevent cataracts and age-related macular degeneration.

Fruits and veggies: Kiwi, green grapes, avocadoes, mustard greens, spinach, zucchini, collard greens, kale, chard, lettuce, celery, broccoli, okra, asparagus, soybeans, artichokes, green beans, green bell peppers.

Blues and Purples

Strongly associated with tranquility and calmness, blue and purple colors are considered beneficial to both mind and body. Blue and purple veggies are packed with powerful anthocyanins, phenolics and resveratrol.

Anthocyanins, phenolics and resveratrol can protect our cells from damage, help fight cancer, slow down the signs of aging, and prevent heart disease.

Fruits and veggies: Purple cabbages, blueberries, blackberries, purple grapes, raisins, eggplant, plums, prunes, figs, blue corn, black beans.

Whites and Tans

The light and neutral white is often overlooked, yet white fruits and veggies are important, too. The white/tan food group contains sulforaphane, quercetin, and allicins.

Sulforaphane is thought to have cancer-fighting abilities, while allicin has been found to have anti-microbial effects and anti-tumor effects. Quercetin and allicin are often associated with reduced risk of heart disease and strong immune function.

Fruits and veggies: Bananas, mushrooms, onions, garlic, shallots, cauliflower, cabbage, parsnips, button mushrooms, black-eyed peas, turnips, ginger.

Ensure a diverse intake of fruits and vegetables and start living a healthy, colorful life!

Health and Love,

Summer

Fortunately, new studies suggest that eggs are an “eggcellent” food choice. In fact, an egg contains over 13 essential and beneficial nutrients, including protein, choline, iron, and zinc.

Let’s unscramble some of the more common myths about the humble egg:

Myth #1: Eating eggs is bad for your heart

Several studies have revealed that there is no association between consumption of at least one egg per day and the risk of coronary heart disease or heart failure for non-diabetic people. However, people with diabetes who eat one egg per day were a bit more likely to develop heart disease. If you are diabetic and want to get rid of the fat content in eggs, it is recommended that you only eat the egg whites.

Myth #2: Brown eggs are better

There’s no nutritional difference between white eggs and brown eggs. There is no actual evidence that the latter is better or more nutritious. The colors of the eggshell differ because of the type of hens that produce the eggs.

Myth #3: Eggs cause complications with cholesterol levels in the body

A study from the Michigan State University estimated the degree of association between egg consumption and serum cholesterol in the American diet. Results have revealed that egg consumption was not associated with high serum cholesterol concentrations. In fact, the study concluded that egg consumption made important nutritional contributions including 10% of daily intake of energy and vitamin B6.

Now, let’s take a look at some of the benefits of eating eggs:

• Sharp memory

Good brain function and a sharp memory are reflections of a healthy living lifestyle. Choline, a substance found in egg yolk, stimulates brain development and function.

• Good eyesight

Eggs are a great source of lutein and zeaxanthin, the forms of carotenoids which have been shown to prevent macular degeneration in the eyes and reduce the risk of developing cataracts.

• Strong bones

Eggs naturally contain Vitamin D, which is important in boosting calcium absorption, thus increasing bone strength.

• Healthy weight

Eggs are excellent sources of protein which contain all essential amino acids that our body needs for muscular health. They also help control the rate of caloric absorption in our body.

• Healthy hair and skin

Protein and sulfur found in eggs help promote healthy hair and skin.

Take heart in these the next time you want to enjoy a hearty meal!

Health and Love,

Summer

Osteoporosis is tagged as “the silent disease” because there are often no symptoms of bone loss until the bones become so weak that a sudden bump, twist or fall causes a fracture. Such fractures typically occur at the hip, vertebrates, and ribs. This progressive disease typically worsens with age and primarily affects females (80% of people with osteoporosis are women). The National Institutes of Health (NIH) has revealed that about 10 million Americans over the age of 50 have osteoporosis, with treatment costs skyrocketing at $17.9billion annually.

Taking synthetic calcium alone is not enough to avoid osteoporosis. Your bones are active organs that are gradually affected by the food you eat and the lifestyle choices you make. Maintaining healthy bones begins with adopting a healthy living lifestyle.

Osteoporosis can be a devastating disease, but the good news is “you can prevent it”. Here are four basic measures that may reduce bone loss:

mple Fruits and Vegetables – Fruits and vegetables are good sources of magnesium and potassium — two essential nutrients for bone protection. A recent study found that women who consumed three and a half servings of fruits and vegetables on a daily basis had greater bone density than those who did not.

one Exercises – If you are physically active, your body works to make your bones as strong and flexible as possible. Bones are like muscles; they get stronger when they get sufficient pressure, tensile stress, and shear stress. Your bones react to exercises in a similar way to muscles – they increase in mass. Jogging, weight-lifting, hiking, aerobics, dancing and other weight-bearing exercises are the best exercises for building strong bones.

alcium – At the age of 30, your bones stop growing. And at this point, it’s very much important to increase your calcium intake. Calcium is the most abundant mineral found in your body and is primarily responsible for maintaining strong bones. In fact, 99% of your body’s calcium is stored in bones and teeth, basically for structural support. Milk, yogurt, tofu, and cheese are good sources of calcium. However, since most people don’t get enough calcium in their diets, physicians often recommend calcium supplements.

3 – Vitamin D3, commonly known as Vitamin D, boosts absorption and maintenance of the calcium and phosphorus levels that your body needs to build healthy bones and teeth. This fat-soluble micronutrient is produced by your body when exposed to sun, but is also available in some foods like boned fish and grains.

PureandHealthy offers a proven mix of natural minerals for efficient calcium absorption, such as Calcium Magnesium Zinc with D3 supplement. This all-natural, pure supplement promotes growth and maintenance of bones and bone density and aids in proper bone development and muscle function.

Take charge of your health, prevent osteoporosis now for a stronger and healthier you!

Health and Love,

Summer

MUFAs, or Monounsaturated Fatty Acids, were paradigm shifters during the low-fat craze of the 80s and 90s, a time when people were advised to reduce fat consumption in order to lose weight. It’s common knowledge that fat is “unhealthy” and should be avoided. However, researchers and nutritionists claim that MUFAs are a type of “healthy fat” that actually helps trim abdominal fat and reduce the risk of heart disease and type 2 diabetes.

Meet the MUFAs!

MUFAs are plant-based fats found in five basic delicious foods – nuts and seeds, avocado, dark chocolate, oils, and olives.

Here are a few ways to include MUFAs in your diet:

1. Nuts and Seeds

Almonds, roasted cashew nuts, roasted peanuts, sunflower seeds, hazelnuts, pecans, pistachios, roasted pumpkin seeds, sunflower seeds, and sesame seeds are good MUFA sources.

One serving: 2 tablespoons

Add to your meal:

• Sprinkle ground almonds on top of pancakes, waffles, or French toast
• Spread peanut butter on toast, bagels, or crackers

2. Avocado

Florida and Hass avocadoes are two kinds of avocados commonly sold in the United States. These are both high in MUFAs.

One serving: ¼ cup

Add to your meal:

• Avocado Smoothie: Blend avocado flesh with ice cubes, milk, and honey
• Avocado Omelet: Add thin slices of avocado to your omelet

3. Dark Chocolate

Remember not to over-indulge, keep your portions reasonable!

One serving: ¼ cup

Add to your meal:

• Top apple pancakes with melted dark chocolate
• Dip cookies or strawberries in melted dark chocolate

4. Oils

Flaxseed, olive, peanut, safflower, sesame, soybean, sunflower, and walnut oils are rich in MUFAs.

One serving: 1 tablespoon

Add to your meal:

• Use olive oil or sun flower oil as a vinaigrette base for your your green leaf salad
• Blend a little flaxseed oil into your favorite fruit smoothie

5. Olives

Cure or brine olives first before eating. MUFA choices include black olives, black olive tapenade, green olives and green olive tapenade.

One serving: 10 olives or 2 tablespoons of Olive tapenade

Add to your meal:

• Spread olive tapenade on a cracker or toast
• Add olives to your veggie pasta recipe

Eat right, lose weight, work MUFAs into your diet!

Health and Love,

Summer