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!

If you aren’t yet, consider taking health supplements to further boost your health and increase your well-being.

Here are my top health tips for beginning a health supplement regimen.

Decide on which supplements you want to take.

Vitamin C, one of the safest and most commonly available antioxidants boosts immune function, and may help prevent cardiovascular disease, combat allergies and prevent infections.

Resveratrol, a substance found in red wine and other plant sources, is thought to have anti-inflammatory and anti-cancer attributes.

A calcium-and-vitamin D combo is great for maintaining strong bones and preventing osteoporosis and keeping fractures at bay.

Read the label.

Vitamin C should come from a natural source and not be synthetic or laboratory-produced. The best form is derived from fruits and vegetables, real food we eat. Vitamin C is available as a chewable tablet or a regular tablet, so pick the formulation you’d rather take.

Resveratrol supplements should be the more stable trans-resveratrol form, which is more readily absorbed by the body. It is also best to choose micronized resveratrol, because the small particle size leads to an increased rate of absorption.

Calcium and vitamin D may be taken separately, but try to find a formulation that contains both. It would even be better if you use a supplement that has both, plus zinc and magnesium as well. Vitamin D helps your body effectively utilize calcium, and zinc and magnesium contribute to bone health as well.

Follow instructions.

If you are considering taking many health supplements, add them to your routine one at a time. This will help you identify possible side effects caused by any of them.

Take your supplements regularly. This usually means taking them at least once a day, everyday. It is important to be consistent to ensure that your body has the necessary supply of nutrients it needs to function well.

If the instructions say “Take on an empty stomach” then don’t eat before, and up to 30 minutes after taking the supplement. If you find that this upsets your stomach, it would be fine to take a bit of food with your health supplement, but know that this would probably decrease absorption. You might not achieve the maximum effect, but you would still get benefits.

It is also best not to take health supplements right before bedtime, because lying down immediately after taking them might lead to heartburn or nausea. Allow a bit of time to elapse between taking the supplements and going to bed.

And finally, remember that taking supplements is not a substitute for a healthy diet. So please continue to eat healthy foods with lots of whole grains, lean meat, and fruit and vegetables.

It is always a good idea to consult your doctor or health care practitioner before starting on any supplement.

• 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

No longer like the “fat farms” of yore, the new generation of weight loss spas serve healthy cuisine (no more starvation diets!), offer nutrition advice, have activities designed for weight loss, and even hold classes helpful in your pursuit of a healthier lifestyle (from cooking to self-help/self-motivation, etc). The more luxurious spas even have rejuvenation and anti-aging facials and body treatments.

Of course, you won’t lose more than a few pounds in the time you’re there. The goal is not quick weight loss, but rather a transition to a healthier lifestyle that will enable you to lose weight even after you’ve gone home.

Here are some of my tips/questions to ask when choosing a weight loss spa:

Consider your budget. How much are you willing to spend? How long will you be there? Most health spas have pre-packaged programs that last for a minimum of a week. However, they will willingly accommodate your stay, no matter how long (or short) it might be.

What type of weight loss spa do you want to attend? Do you want to go to a place exclusively for women? Or do you want a place for couples, or for groups? Even if you decide to go by yourself, in most spas you get to intermingle with the other guests, and have the benefit of group support (which experts agree is an essential component of any successful weight loss program).

What is the spa’s approach to weight loss? Different spas have different philosophies when it comes to weight loss. Check out the websites of various spas to find a style that you’d be comfortable with. Also, will the spa have qualified nutritionists and therapists on hand?

Do they provide individualized programs or will you be getting the same routine as everyone else? Will there be customized calorie counts and a fitness program tailored to your needs and capabilities?

Choose the weight loss spa/retreat package which suits you best. A quality weight loss spa will help you develop healthy habits to last a lifetime.

In contrast to the hype and specious claims of these dubious items are tried-and-tested products that have been intensively studied by scientists and researchers. These health products include formulations of essential nutrients such as vitamins and minerals, and resveratrol, a substance found in the skin of red grapes and other plant sources that is thought to have anti-aging effects.

Among the many health products with scientifically-proven benefits is vitamin E. Vitamin E is a potent antioxidant, a fat-soluble vitamin that has long been touted for its immune function – protecting cells from the damaging effects of free radicals.

(Free radicals are constantly present in the environment – from cigarette smoke, air pollution, and UV radiation. They damage cells by reacting with cellular components like DNA, causing a chain reaction which leads to poor cell function or cell death. Antioxidants terminate the damaging chain reaction by neutralizing the free radicals and converting them to harmless waste products that are then eliminated from the body.)

Antioxidants are also thought to have anti-aging properties. Researchers are still determining their exact role in the mechanism of slowing the aging process and the prevention of heart disease but early results look promising.

Given all the potential health benefits of antioxidants, everyone should strive for a diet rich in vitamin E and other antioxidants such as vitamin C. Good sources of vitamin E include nuts, seeds, vegetable oils, green leafy vegetables and fortified cereals.  But in cases where dietary sources do not provide enough of this essential nutrient to reach recommended levels (or in the case of deficiency*), supplementation is advisable.

Resveratrol, a naturally-occurring substance found in the skin of red grapes and other plant sources, is thought to be at least partially responsible for the so-called “French paradox,” the low incidence of cardiovascular disease among the French, who consume a high-fat diet along with a moderate daily intake of red wine.

(Red wine contains more pure resveratrol than white wine, because the amount of this compound present in wine is determined by the length of time the grape skins are in fermentation. Grape skins are removed earlier in the process of white wine production, meaning it contains less resveratrol. Grape juice, which is not fermented, also contains resveratrol, Other sources include peanuts, mulberries, blueberries and cranberries.)

Drinking red wine in moderation has long been considered a way to promote heart health. Needless to say, red wine’s apparently protective effect on the cardiovascular system has attracted numerous researchers, some of whom focus on resveratrol’s role in this protective benefit. Red wine, however, has small and varying amounts of resveratrol, about 0.2 – 5.8mg per liter. To reap the benefits ascribed to resveratrol, one would have to drink about 60 liters of red wine to reach any appreciable dose similar to the ones in the studies.

Since neither the American Heart Association nor the National Heart, Lung and Blood Institute recommend the consumption of alcohol to prevent heart disease, health products, such as resveratrol supplements, are an excellent alternative to those who wish to boost their resveratrol intake.

However, resveratrol supplements vary greatly in concentration, purity and efficacy. This makes it imperative that those who wish to take resveratrol products diligently research the company and type of products they are considering purchasing.

A wide range of resveratrol products are available from PureandHealthy by Nu-ture. Dosages vary, but supplements from PureandHealthy have several distinct advantages over other supplements: first, all their resveratrol products are tested for 98% purity to ensure maximum benefit and the least amount of by-products. Second, PureandHealthy sells micronized resveratrol. (Micronization produces smaller particles which greatly increase the product’s bioavailability.) Third, supplements from PureandHealthy are in the form of trans-resveratrol, which has greater stability and ease of absorption than the cis-form. Fourth, the company uses only capsules derived from vegetable sources, manufactured using state of the art technology, ensuring that all products are 100% vegan, BSE-free, and Halal and Kosher compliant.

By now more than a mere buzz word, resveratrol is poised to become one of the most widely used health supplements in the market.

According to the Centers for Disease Control and Prevention, the past two decades have seen a dramatic rise in the number of obese people in the United States. And these numbers remain high, despite the efforts of the government and private agencies to curtail the obesity epidemic.  Based on the CDC’s 2010 data, about one-third of U.S. adults (33.8%) are obese. Approximately 17% (or 12.5 million) children and adolescents aged 2—19 years are obese.

According to the World Health Organization, worldwide obesity has more than doubled since 1980. As of 2008, 1.5 billion adults 20 years and older were overweight. The WHO states that 65% of the world’s population lives in countries where obesity and being overweight kills more people than being underweight. However, it also makes it clear that obesity is preventable.

Obesity seriously impacts health, increasing the likelihood of cardiovascular disease (primarily heart disease and stroke), type 2 diabetes and certain kinds of cancers (breast, colon, endometrial). Needless to say, it is imperative for people who are overweight to lose the excess pounds and keep the weight off.

Despite what many quick weight loss ads would have you believe, there is no magic pill for healthily losing weight fast (and keeping it off indefinitely). Weight loss, as anyone who has attempted to shed pounds can attest, is a difficult, frustrating process. However, studies on various natural compounds have shown promising results on their effects on weight loss.

Resveratrol, a naturally-occurring substance found in the skin of red grapes and other fruits, is the focus of several of these studies. It is thought to mimic the effects of calorie (or caloric) restriction (CR). CR severely restricts caloric intake while maintaining the levels of nutrition needed for a healthy diet. It is thought to slow the aging process and improve age-related health. Although calorie deprivation produces quick weight loss, especially in the first few weeks of the regimen, CR is not an especially easy or practical method for losing weight.

Resveratrol, by virtue of mimicking the effects of CR, is believed to prevent further weight gain by increasing resting metabolic rate and decreasing calorie intake by increasing satiety/ suppressing appetite.  Supplementation of this compound can be a useful dietary aid that has also been positively linked to cardiovascular health anti-aging benefits.

Resveratrol supplements, in conjunction with a healthy diet and active lifestyle are the best safeguards against weight gain and a good bet for those looking for extra help in their journey towards weight loss and good health.

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