A Quick Look At Solving The Nutrition Puzzle

Ask a dozen people what their definition of nutrition is and you will likely get a dozen different answers. Is it really possible that nutrition is that difficult to figure out? Or is there another reason why such a wide range of answers should exist?

The answer is both. Nutrition can be puzzling and there are several good reasons why nutrition cannot be generalized. Let's take a look at this complicated and puzzling question.

Complications and Changing Times

Human bodies are complicated. We are made up of many 'systems' that form our one body. I know you learned these in school, but let's recap just to remind ourselves of all the ways we need to feed our body.

Our body's systems are: skeletal, muscular, cardiovascular, digestive, endrocrine, nervous, respiratory, lymphatic, urinary, and reproductive.

Healthy nutrition pyramid. (Photo credit: Wikipedia)

Whew! Is it any wonder why finding the right nutritional balance is a bit confusing? And, even though we all share the same systems, we all start out genetically different, we live in different climates, and we live in different cultures. This all complicates things further by predisposing us to a vast range of nutritional needs.

We must add to this confusion the fact that our understanding of science changes. What is believed to be nutritious one year, decade, or century, may be considered less than healthy during another time. Browse any of the popular ephemera websites to see just how far health and nutrition changes throughout the centuries. It wasn't long ago that alcohol and tobacco were used in elixirs and powders claiming to promote good health.

In recent years, "low fat" was all the rage, but now we are discovering that a more traditional form of eating, including lots of good fats and even animal products, is actually a much healthier way of eating.

As you can see, our perception of nutrition and health changes over time - sometimes with scientific studies and sometimes with common sense. Either way, we live and learn and slowly we become more knowledgeable about nutrition and healthy lifestyles.

Piecing Together The Puzzle

With all those systems in our body and so many changes in what nutrition really involves, how can we ever figure out how to eat a well balanced diet? You may be disappointed to hear that there are no simple answers. Remember, the body is complicated and science changes facts on us all the time.

So, how DO we piece together the nutrition puzzle? The best answer we have is to take one piece at a time and see if it fits our particular lifestyle. There is a reason why a wide range of definitions for a nutritionally balanced diet exists, and that reason is we are individuals. Each person possesses a particular set of nutritional needs uniquely their own.

For example, modern scientific studies have shown that a person who exerts a lot of energy either working or playing needs complex carbohydrates to burn. A person who is building muscle needs a lot of protein. A person with a weakened or compromised immune system will need extra antioxidants in their diet. People who get limited sunlight would need a food-based source of vitamin D.

This is just a small example of how individuals might benefit from specifically designed diets focusing on certain nutrients. Within each of these groups, you may have people of varying ages, too. A child's nutritional needs are definitely different from an older person's needs. Women and men have different nutritional needs, as well.

If you're ready to launch yourself into eating the most nutritionally balanced diet known to man, you just have to remember that one person's super-nutritional diet may not be right for you. Begin your research by first piecing together your body's own unique needs. Then take a good look at your lifestyle. Only then will the nutritional puzzle come together for you!

Be sure to stay tuned this month as we explore some of the intricacies of good nutrition, and also share some healthy and delicious recipes!

Nutrition In A Glass - Summer Smoothies For Health

One of my favorite things about summer is my daily breakfast smoothie! Once summer kicks into high gear, with all sorts of fruits available, I have a smoothie for breakfast almost every day until frost! Mine is pretty basic, and includes fruit, juice, yogurt, and a bit of coconut oil and honey. But there are about a million variations of smoothies, and they can be super healthy as well as delicious - plus they're really easy to make at home! This week we'll share a few tasty and healthy smoothie recipes just in time for summer.

Not only are smoothies a quick and easy way to get something in your belly for breakfast or a snack, they are also packed full of nutrition. Or, at least they can be if you choose the proper ingredients – for this discussion, fruits and vegetables.

(Photo credit: Wikipedia)

Many people say they find it hard to consume the recommended number of servings of fruits and vegetables each day. Smoothies offer an easy way to get those servings in a very healthy way. By including raw fruits and vegetables in a smoothie, you get all the dietary fiber and nutrients offered, just blend and drink. It doesn't get much easier than that.

For instance, spinach is one of the super-foods we know we should add to our diet more often. But how many times can you eat spinach in a week? Probably not as often as you'd like for the nutrition spinach has to offer. But, you could add smoothies made with spinach to your diet, even every day without getting tired of it as long as you switched up the other ingredients each time.

That's just one example. How would you like to add four, five, or more servings of fruits and vegetables in just one smoothie? Add apples, berries, kale, kiwi, and even broccoli to a smoothie for breakfast, lunch, dinner, or a snack in between.

Once you discover how easy it is to blend up enough servings of fruits and vegetables to meet your recommended daily allowance, you'll be looking for all sorts of ways to include more fresh produce to your diet.

The great news is, along with the dietary fiber that fruits and vegetables offer, you'll also get loads of some pretty important vitamins, too. Here is a short list of just a few of the vitamins you'll get when you add fruits and vegetables to your diet.  Of course, this is not a complete nutritional outline - it’s just a list of a few to give you an idea of how smoothies can make you healthier.

Vitamin C

Probably the first vitamin you think of when discussing fruits and vegetables is this one. This vitamin plays a huge role in helping your body fight off illness because it acts as an antioxidant. It also is a key component to metabolize protein.

Fruits with vitamin C include strawberries, kiwi, grapefruit, oranges, and pineapple.

Vegetables with vitamin C include broccoli, kale, squash, and Brussels sprouts.

 (Photo credit: the_moment)

Vitamin E

Another powerful antioxidant, this vitamin is needed to help fight free-radicals, which are the internal and external stressors that cause cell damage, causing illness and premature aging.

Fruits with vitamin E include blueberries, raspberries, peaches, pomegranates, and mangoes.

Vegetables with vitamin E include Swiss chard, potatoes, squash, and pumpkin.

Vitamin K

This vitamin is important for our body because it plays a crucial role in blood clotting. It also is needed for proper calcium absorption and bone health.

Fruits with vitamin K include raspberries, grapes, plums, pears, and blackberries.

Vegetables with vitamin K include cabbage, asparagus, broccoli, carrots, cauliflower, spinach, and kale.

Those are just three of the many nutrients you will enjoy when you drink a smoothie made with fresh fruits and vegetables. The list goes on and on.

Along with smoothies being an easier way to get your fruits and veggies, they are also a great way to get a quick protein boost - it's easy to add a scoop of high-quality protein powder to start off your day with plenty of energy. Throw in a cup of yogurt and you have a serving of healthy probiotics too!

The nutritional value of a smoothie depends on the ingredients you choose to blend. If you’re drinking one smoothie a day filled with fresh fruits and vegetables, as well as some dairy, you will have a food that will help you meet your nutritional needs – and your health goals!

Check back later this week for some healthy & delicious smoothie recipes!

The Incredible Edible Egg - A Health Food?

We have all heard a lot of talk, mostly negative, about eggs over the years. It drives me crazy that so many people still buy into the "eggs are bad" myth! In truth, eggs are actually full of nutritional value. Many recent studies have shown that eggs aren't the evil cholesterol bombs we once thought they were - and they have many benefits for your health!

Although science has actually proven this many years ago, many people are still under the mistaken belief that eggs are bad for you. In fact, maybe you try to only eat eggs once or twice a year like Easter or Mother’s Day - it's almost like a guilty pleasure - but it doesn't have to be. Keep reading to find out what is really inside an egg: the yolk and the white.

Health Benefits of Eating Eggs

Fresh eggs! Note the bright orange of the yolks, indicating the hen ate green stuff, and probably lived outside, providing optimal nutrients in her eggs. (Photo credit: Wikipedia)

NOTE: Don’t throw away the yolk! It has benefits too - in fact, most of the nutrition of the egg is contained in the yolk.

* Improve Cholesterol – Once eggs were thought to increase bad cholesterol but in reality, the cholesterol they contain can positively impact your cholesterol levels. Eating two eggs a day won’t hurt your numbers at all, and may even raise your good cholesterol levels - especially if you're eating fresh eggs from pasture-raised poultry.

* Quality Protein – Eggs contain high-quality protein, made up of amino acids. These are the building blocks of good muscle tissue. If you are looking for a better and leaner source of protein, the egg is it. (Many people think the white is all they need in terms of protein, but eating the yolk WITH the white actually helps your body make better use of the protein - it's not a complete protein without it!)

* Choline – This is a nutrient that is needed for cardiovascular function, brain function and nervous system. Egg yolks contain a lot of it.

* Eye Health – Eating eggs can improve your eye health. The high levels of carotenoids in egg yolks can help prevent macular degeneration, a condition that leads to blindness. Also, you can reduce your risk of cataracts as you age. Eye diseases have skyrocketed over the past decade or so, and eating eggs can help combat this.

* Good Fats – We are always on the lookout for good fats. We eat enough (for most people, too much) of the bad ones in processed foods. Eggs have fat but it is good fat that will enhance your nutritional profile. One egg has five grams of fat. When eating eggs for health, substitute them for unhealthy fats in your diet - eat an egg or two instead of margarine or unhealthy vegetable oils, and avoid processed foods or anything containing hydrogenated oil.

* Vitamin D – Eggs contain vitamin D, and along with sunlight they are a good, natural source of this vitamin. Other foods like milk are fortified with it, but eggs contain it already. Eating eggs along with spending fifteen minutes a day in the sun increases your daily vitamin D intake in a healthy and natural way.

* Sulfur – Have you noticed how even good eggs can sometimes smell when you peel a boiled egg? It’s the sulfur. In the body, sulfur helps you to grow healthy hair and nails, and is also good for your eyes and skin.

 (Photo credit: Wikipedia)

* Omega-3 Fatty Acids – Eggs contain these important fatty acids that promote a healthy heart, brain and immune system. If you don’t like fish you can stock up on eggs to get these helpful fats. (Eggs from chickens raised on pasture have a much greater content of this important nutrient.)

* Other Vitamins – Besides vitamin D, eggs also contain B vitamins and vitamins A, C, and E. All are needed by the body for healthy skin, a strong immune system and to increase your antioxidant intake.

Do keep in mind that the health benefits you get from eating eggs will depend to a large degree on the source of the egg - you will want to seek out eggs from hens fed on their natural diet - bugs, grass, plants, and worms - which they will only get if raised in the outdoors or at least with free access to pasture. Check your local farmer's market, look for a CSA in your area, or a local food co-op. If you can't find any of these, organic eggs are your second-best choice, as they are at least fed a natural grain diet free of chemicals and hormones.

No matter what you have heard before about eggs, they are actually good for you - especially when from a quality source. The nutritional breakdown includes vitamins, minerals, protein, cholesterol and limited fat content. Eat an egg or two each day for your health - and stop feeling bad about it!


For More News Debunking the Myth That "Eggs Are Bad" See:
http://www.naturalnews.com/034557_eggs_health_benefits_cholesterol.html
http://health.howstuffworks.com/wellness/food-nutrition/facts/health-benefits-of-eggs.htm
http://www.womenshealthmag.com/nutrition/benefits-of-eggs

Choosing Antioxidant-Rich Foods

Antioxidants are essential to any diet.  They not only keep us healthy and functioning properly, the may also prevent cancer and aging.  So, if you’ve decided you need more of these wonderful nutrients, you’re probably wondering “where can I find them?” Here’s a list of foods and supplements that will help you get the antioxidants you need to live a happy, healthy life. 

While you can get supplements with antioxidants, the best delivery system is your food.  Of course most people know that fruits and vegetables are the best sources around. But which ones pack the greatest punch? A study was done recently to determine which foods were highest in antioxidants and these are some of the ones that made the list.

Red kidney beans (Photo credit: Wikipedia)

* Beans.   You’ve probably always known that beans were good for you, but you may not have known that they are one of the best food sources around for antioxidants.  Beans that provide the most antioxidants are small red beans, red kidney beans, black beans, and pinto beans.  Small Red beans were actually found to be the best antioxidant source of any food!

* Fresh fruits.  We all know apples are good for us, but what about blueberries, cranberries, blackberries, raspberries, strawberries, cherries, and plums?  These are all tasty ways to get your antioxidants.  If you’re still partial to apples, stick to Red Delicious, Granny Smith, and Gala apples.  They have more antioxidants than other varieties.

* Fresh vegetables. Obviously fruits & veggies are some of the top food sources of antioxidants. But which veggies made the list? Most vegetables have fairly high antioxidant levels, but as a general rule of thumb, if you eat colorful veggies you will get more antioxidants - and other vitamins. Red & orange peppers, sweet potatoes, tomatoes, broccoli, and greens such as collards, kale, and mustard greens are all very high on the list. Onions and garlic are also great.

And of course be aware that antioxidant levels are highest in fresh, ripe fruits & vegetables. They start to decline rather quickly once harvested, so for the highest amounts of antioxidants, eat fruit & vegetables that are fully ripe, and preferably just picked. (The best sources for this quality of produce are local farmer's markets and CSAs. http://www.newholisticliving.com/csa.html.)

* Artichokes.  This is an interesting one, and while some people cringe at the thought of eating an artichoke heart, they might be more inclined to chow down when they find out they’re one of the top ten best sources of antioxidants. Artichokes can be tricky to prepare, but you can find them jarred and they are quite tasty - although the antioxidant content is lower due to the cooking & canning process.

If you don’t eat enough of these foods, you can always get antioxidants from supplements.  Just remember to look closely at the labels before you buy; supplements need to come from natural sources - not be artificially manufactured.  That way you’ll get the best benefit for your money.  The best supplements for antioxidant properties are: Vitamin C, Vitamin E, selenium, carotenes, copper, and zinc.

Fruits and vegetables (Photo credit: nutrilover)

Instead of buying 6 different individual supplements, you should look for something that contains all these vitamins and minerals in one pill.  Not only will you be saving money, some studies indicate that a combination pill is a safer and more effective delivery system for antioxidants.  We prefer, recommend, and use Garden of Life - they use organic, whole-food sources, and also are an environmentally responsible company. You can find some of our favorites at: http://www.newholisticliving.com/products.html#TLProducts - towards the bottom of the panel. We like their Raw One multi-vitamins - they are the highest potency and quality that we've found in a multivitamin. 

In addition to the foods listed above, those that contain the vitamins and minerals listed as supplements can also be eaten to increase you antioxidant intake if you don’t want to use supplements.  For example, try eating an orange for vitamin C or carrots as a source of beta carotene.

By taking supplements or making healthy diet changes, you can drastically increase your antioxidant intake and improve your health and quality of life. 


   

Organic Products and Raw & Living Foods

Fortunately for those of us newly interested in eating organic and fresh or raw foods, there are lots of products out there. Natural and organic foods used to be found only in natural food stores, and those could be few and far between. While not as ubiquitous as McDonald’s, there ARE many more stand-alone stores. And the grocery chains are catching on too, with more organic selections than ever before. If you don’t see them in your grocery store, just ask. You’re probably not the only person in your neighborhood who’d like to see more of these options.

Many grocery stores now feature sprouts and other living foods in the produce aisle. Of course, if they don’t, there’s nothing easier to grow for yourself than sprouts!

Image via Wikipedia

There are also tons of sites on the Web where you can order raw and living foods. Just do a search on raw foods and you’ll come up with a lot of different places to order the foods you’d like to buy. Many of these sites are also full of useful information, to help you learn about eating raw and living foods, and help educate you on the specific food values. (You may also wish to join a local CSA or frequent your local farmer's market - a great source of fresher foods with more nutrients. A CSA may even deliver a weekly share of fresh produce to your door. For more info on CSAs, visit http://www.newholisticliving.com/csa.html.)

What else? Experiment with what you like. Take the time to learn a little about what the different nutrients in foods do for you. Just a few examples:

Cabbage – High in Vitamin C; important for healthy cell function.

Shitake mushrooms – contain essential fatty acids and antioxidants to support a healthy immune system (I get these in my CSA every week - they are awesome!)

Kale – Rich in fiber and helps reduce calorie intake with less hunger. We like that! (Another common CSA item.)

Barley – Loaded with niacin, fiber and iron and is important for healthy blood sugar.

Pumpkin – Very rich in fiber and vitamins; also helps reduce appetite by filling the stomach with indigestible fibers.