If you ever took the moment to look and see what ingredients were in your favorite foods, you probably noticed that you only recognized one to four of the ingredients. Artificial flavoring, dyes, preservatives...so much to decipher when you are trying your best to eat healthy. Well, my rule of thumb is always (and I'm sure you've heard this) 'if you cannot pronounce it, don't eat it'.
Just to give you a little insight to some of those ingredients you see and don't recognize, I've listed below a few of them and what they actually are:
PARTIALLY HYDROGENATED OILS
This includes the process of HYDROGENATION of oils. Basically you're heating the oil and passing hydrogen bubbles through it, which then turns it into a substance with the same consistency as butter. Partially hydrogenated oils are used in products as a butter substitute, by "food" producing companies because it's cheaper than using butter. I read that up until the 1970s, food producers used coconut oil but found this to be a cheaper method. Only problem with partially hydrogenated oils is that it contributes to obesity (also read that once food producers began using it, obesity rates in America rose dramatically) and they contain high levels of trans fats. Trans fat can contribute to heart disease, obesity and a host of other health conditions.
ARTIFICIAL COLORINGS
Blue 1, 2; Red 3; Green 3 and Yellow 6 are all food dyes used in many products. These artificial colors can have subtle affects on you but nonetheless are affecting your body negatively. Blue 1 and 2 can be found in sodas, candy, baked goods. Red 3 can be found in fruit cocktail as well as candy. Green 3 can be found in candy and beverages and Yellow 6 can be found in beverages and candy also as well as sausages, baked goods and gelatin. These artificial dyes have been reported to be linked to cancer, tumors of the thyroid, adrenal glands and kidneys.
MSG
I'm sure you or someone you know has ordered Chinese food and asked if they could hold back on the MSG. Well lo and behold, you may be saving there but this little ingredient can be found in the following, in many products:
glutamate
monosodium glutamate
monopotassium glutamate
yeast extract
hydrolyzed protein
glutamic acid
calcium caseinate
sodium caseinate
yeast food
hydrolyzed corn gluten
gelatin
textured protein
yeast nutrient
autolyzed yeast
natrium glutamate
And I found out that it can be found in the items below or created during processing:
-carrageenan (I just found this out)
-whey protein
-malt extract
-soy sauce or soy sauce extract
-maltodextrin
-pectin
This just lists a few.
BHA, BHT
BHA (butylated hydroxyanisole) and BHT (butylated hydrozyttoluene) are preservatives used in foods to prevent oxidation. They are found in fats and oils to stop them from becoming rancid.
These preservatives are found in such common foods as chewing gum, cereals, potato chips, and various vegetable oils. It is feared that these compounds may cause cancer, effect estrogen levels in women and can also cause hyperactivity, asthma, rhinitis, dermatitis and tumors.
ARTIFICIAL SWEETENERS
Saccharin, Aspartame, Acesulfame-K, Sucrolose, Sorbitol are some of the most used sweeteners and can be found in beverages, baked goods, chewing gum, diet foods and drinks. These sweeteners have been reported to be linked to cancer and can cause other health issues such as dizziness, headaches and can negatively affect metabolism.
Here is a link to an online article from the Center of Science in the Public Interest, which includes an extensive list of SAFE and UNSAFE food additives: http://www.cspinet.org/reports/chemcuisine.htm
Bottom line: eat foods that contain ingredients that you can easily identify, period. And if you go for an occasional cookie, soda, etc., do so in moderation. Get your nutrition from foods that come in there own natural 'wrappers'.
Be well!
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Tuesday, March 13, 2012
Tuesday, January 3, 2012
Happy New You!
It's a new year. New resolutions, great expectations for this year to be better than last year and re-energized emotions and feelings towards realizing your dreams. This is what the New Year sentiment usually is and lasts for about, ohhh, until the end of January (smile). Usually by that time most people realize that it takes a whole lot more than just feeling the motivation; you actually have to put ACTION behind that motivation to realize what you hope for in your life.
What are your dreams? Is one of them to be a healthier, happier new you? If so, what steps are you taking to make this actually happen this year? Because you know this was your 'resolution' last year and the year before that as well. Oh, I'm not here to brow-beat you or judge because I too have made a list of my goals (I do not make resolutions) and found that some of those goals carry on from year to year. So, what will be different for you this year with regards to making a change in your health?
I asked myself this question and I decided on taking a 'new' approach to how I will accomplish my goals this year...especially health goals. Yes, I'm a health coach and I'm all about nutrition and living healthier but I too have challenges; no one is perfect (smile). This 'new' approach is simple: ONE DAY AT A TIME...literally.
A co worker turned me on to a really cool website called IDoneThis.com. It's a simple concept: note all the things you've accomplished for the day. It keeps a calendar for you and sends you updates like "Here's what you accomplished a week/month ago" or an auto response tells you how you're on a 2-day streak, make it three! The concept is simple but it is so much bigger than just noting what you've accomplished each day. By writing down what I've accomplished each day, I get an overall sense of accomplishment. You get to see that it literally is a process of one day at a time, inch by inch, to realizing your goals. When I look at my calendar and see the small steps I've taken to accomplishing any given goal, I no longer feel like I'm spinning my wheels or that nothing is happening. I can SEE IT; by viewing my calendar and SEEING it come to fruition in my life. And I must say, it's a great feeling to know that I am doing something, every single day, to accomplish a goal or just simply make my life happier, healthier.
So, what will you do today to create a happy new you? And just focus on what you can do TODAY. Tomorrow will come soon enough; be in the moment and think about what you can do right now to living a healthier lifestyle. Maybe you can get to sleep at a decent time to get in 7-8 hours, so you can begin to feel more rested and ultimately reduce unhealthy cravings. Getting the proper amount of sleep reduces stress which in turn reduces your need to snack on sugary, non nutritional foods and snacks. Or maybe you can carve out 30 minutes each day to devote to some form of physical activity to help you lose weight and boost your energy. Or how about drinking more water and less sodas/juices to help you feel better and lose weight. It's the small changes that you incorporate into your life, that will help you to truly create a healthier lifestyle and a new you!
What will you do today to make a change? I mean think about it: aren't you tired of the same old thing each and every year? You've been doing what you've been doing all these years and ask yourself: how's it working for you? If you're answer is not so good, then I encourage you to take a step...take action today to make a change. And it doesn't have to be something monumental. It can be one small thing to ignite your desire to make a change in your life, once and for all.
Happy NewYear You!!
Be well!!
What are your dreams? Is one of them to be a healthier, happier new you? If so, what steps are you taking to make this actually happen this year? Because you know this was your 'resolution' last year and the year before that as well. Oh, I'm not here to brow-beat you or judge because I too have made a list of my goals (I do not make resolutions) and found that some of those goals carry on from year to year. So, what will be different for you this year with regards to making a change in your health?
I asked myself this question and I decided on taking a 'new' approach to how I will accomplish my goals this year...especially health goals. Yes, I'm a health coach and I'm all about nutrition and living healthier but I too have challenges; no one is perfect (smile). This 'new' approach is simple: ONE DAY AT A TIME...literally.
A co worker turned me on to a really cool website called IDoneThis.com. It's a simple concept: note all the things you've accomplished for the day. It keeps a calendar for you and sends you updates like "Here's what you accomplished a week/month ago" or an auto response tells you how you're on a 2-day streak, make it three! The concept is simple but it is so much bigger than just noting what you've accomplished each day. By writing down what I've accomplished each day, I get an overall sense of accomplishment. You get to see that it literally is a process of one day at a time, inch by inch, to realizing your goals. When I look at my calendar and see the small steps I've taken to accomplishing any given goal, I no longer feel like I'm spinning my wheels or that nothing is happening. I can SEE IT; by viewing my calendar and SEEING it come to fruition in my life. And I must say, it's a great feeling to know that I am doing something, every single day, to accomplish a goal or just simply make my life happier, healthier.
So, what will you do today to create a happy new you? And just focus on what you can do TODAY. Tomorrow will come soon enough; be in the moment and think about what you can do right now to living a healthier lifestyle. Maybe you can get to sleep at a decent time to get in 7-8 hours, so you can begin to feel more rested and ultimately reduce unhealthy cravings. Getting the proper amount of sleep reduces stress which in turn reduces your need to snack on sugary, non nutritional foods and snacks. Or maybe you can carve out 30 minutes each day to devote to some form of physical activity to help you lose weight and boost your energy. Or how about drinking more water and less sodas/juices to help you feel better and lose weight. It's the small changes that you incorporate into your life, that will help you to truly create a healthier lifestyle and a new you!
What will you do today to make a change? I mean think about it: aren't you tired of the same old thing each and every year? You've been doing what you've been doing all these years and ask yourself: how's it working for you? If you're answer is not so good, then I encourage you to take a step...take action today to make a change. And it doesn't have to be something monumental. It can be one small thing to ignite your desire to make a change in your life, once and for all.
Happy New
Be well!!
Tuesday, December 6, 2011
5 Tips on Taking Time for Your Health
I know some people think that since I'm a health coach, I got this healthy living down-packed. Well, I have learned a lot more after completing my studies at Integrative Nutrition but I'm certainly not perfect-smile. One thing I do often is remind myself that taking time out for some SELF CARE and relaxation is just as important to my health as eating fruits and vegetables. Self care can be any activity: reading, doing yoga, getting a manicure, playing a sport or just watching a feel good movie. Taking care of your health not only includes what you are eating/drinking but it also includes what you are doing for your mind and spirit. How are you feeding your spirit? Is it satisfying you to where you feel full of energy and joyful? What are you feeding your mind? Are you 'feeding' your mind things that will keep you sharp, focused and creative? These things, and much more, are to be consider when making your health a priority.
Here are some points to consider when taking TIME for your health:
SLEEP TIME
I love me some sleep! And I'm an advocate for nap time too! When you aren't getting enough sleep, it leaves you feeling cranky, irritable, unfocused and will contribute to zapping your immune system. Lack of sleep will also contribute to increased cravings and the need to overeat. Getting a full 7-9 hours of sleep will help to keep you focused and healthy so do your best to get in those hours! I read once that studies show that people who get the appropriate amount of sleep live longer, healthier lives.
PLAY TIME
You've heard the saying 'All work and no play...' is really true. People who are all about work tend to be irritable, too intense and serious and flat out miserable. Now, there is nothing wrong with being a hard worker but allowing some time to just play and rest your mind is crucial. And playing can mean anything as long as it's something you like to do and find fun. Whether it's playing a sport, board games with family and friends or even playing footsies with your honey-smile! Allowing play time in our lives definitely contributes to a healthier lifestyle as it connects us with others, fosters creativity, healthy competition and learning and also just makes us happy.
DOWN TIME
Being that I'm a caregiver (I take care of my mom who suffers with Parkinson's disease), I had to learn the hard way to make sure I had down time in my life. When I first found out that she was suffering from this dis-ease, I was working about 10+ hours each day, then going straight to her after work. 7 days a week. And, I was getting only about 5 hours of sleep each night, if that. I ran myself ragged and ended up getting a severe sinus infection that grounded me for about a week or more. (If you don't take heed to what you body tells you, it will find a way to get your attention!) My wonderful aunt pulled me aside to remind me that I would be no good to my mother or myself if I was running on empty all the time. Well, I still have my responsibilities to her where her care is concerned but I take 1-2 days each week where I do close to nothing to give my mind and body much needed rest.
I encourage you to make sure you take one day or two out of the week for some down time...me time. For all the mothers (and fathers-smile) out there taking care of kids and families, I especially want you to do this because you are often stretched so thin, you can't see straight. Ask your spouse, significant other or familly or friends to help you with taking some much needed down time so you can re-energize your mind and body. I encourage my clients all the time to do this as it is an important part of a healthy lifestyle. So, go ahead and do nothing for a day or two...you deserve it.
PHYSICAL TIME
Another thing I tell my clients to do is to GET MOVING and KEEP MOVING! Exercise has so many benefits: it boosts your mood, energy and immune system, increases circulation, controls your weight, promotes the production of HDL, the 'good' cholesterol and decreases the LDL 'bad' cholesterol in your body. Regular exercise also helps to reduce stress (it increases endorphins, the feel good hormone) and helps you to sleep better as well. And all you need is 30 minutes 3-4 times each week, minimum, to get all that good stuff going! I know, I know...it's so hard. You have no time to exercise. Or you flat out don't like to exercise. Well, right now you are probably always tired and sick a lot, lack energy and focus, feel really cranky and listless most days and you are overweight. So, how's living like that working for you? It isn't? Well, now is the time to change it (and I can help you do that-smile). It's either now that you make this change or be forced to after that not so good visit to the doctor.
CONNECTION TIME
Our society has become so detached and isolated from one another. With TV, the internet, smart phones, social media bombarding our lives each day, we are now finding that our only point of contact to most individuals is with the click of a mouse. There is very little to no physical or actual connection taking place anymore. Many of us are proud to brag about having over 300+ Facebook friends or 1,000 Twitter followers but fail to realize that most of these connections are 'virtual' connections; they aren't necessarily real. Lack of real, human connection will contribute to feelings of depression and isolation and leaves us feeling lonely (in one study they found that lonliness was associated with the higher risk of high blood pressure).
Social connection, real face to face social connection can benefit our overall health in so many ways: increases happiness, fosters better relationships and contributes to leading a longer, healthier life.
Do something wild and crazy people...pick up the phone and call someone! Have an actual conversation with a friend or family member. Or schedule a girl's or boy's night and just have fun connecting with REAL people. Connecting to others on an emotional, mental and physical level will contribute to leading a healthier life. You cannot exist by yourself.
For me, I do my best to take time for ALL of the above and I find that I am happier and healthier. I encourage you to do the same because I want you to be happy and healthy too-smile.
Be well!
Here are some points to consider when taking TIME for your health:
SLEEP TIME
I love me some sleep! And I'm an advocate for nap time too! When you aren't getting enough sleep, it leaves you feeling cranky, irritable, unfocused and will contribute to zapping your immune system. Lack of sleep will also contribute to increased cravings and the need to overeat. Getting a full 7-9 hours of sleep will help to keep you focused and healthy so do your best to get in those hours! I read once that studies show that people who get the appropriate amount of sleep live longer, healthier lives.
PLAY TIME
You've heard the saying 'All work and no play...' is really true. People who are all about work tend to be irritable, too intense and serious and flat out miserable. Now, there is nothing wrong with being a hard worker but allowing some time to just play and rest your mind is crucial. And playing can mean anything as long as it's something you like to do and find fun. Whether it's playing a sport, board games with family and friends or even playing footsies with your honey-smile! Allowing play time in our lives definitely contributes to a healthier lifestyle as it connects us with others, fosters creativity, healthy competition and learning and also just makes us happy.
DOWN TIME
Being that I'm a caregiver (I take care of my mom who suffers with Parkinson's disease), I had to learn the hard way to make sure I had down time in my life. When I first found out that she was suffering from this dis-ease, I was working about 10+ hours each day, then going straight to her after work. 7 days a week. And, I was getting only about 5 hours of sleep each night, if that. I ran myself ragged and ended up getting a severe sinus infection that grounded me for about a week or more. (If you don't take heed to what you body tells you, it will find a way to get your attention!) My wonderful aunt pulled me aside to remind me that I would be no good to my mother or myself if I was running on empty all the time. Well, I still have my responsibilities to her where her care is concerned but I take 1-2 days each week where I do close to nothing to give my mind and body much needed rest.
I encourage you to make sure you take one day or two out of the week for some down time...me time. For all the mothers (and fathers-smile) out there taking care of kids and families, I especially want you to do this because you are often stretched so thin, you can't see straight. Ask your spouse, significant other or familly or friends to help you with taking some much needed down time so you can re-energize your mind and body. I encourage my clients all the time to do this as it is an important part of a healthy lifestyle. So, go ahead and do nothing for a day or two...you deserve it.
PHYSICAL TIME
Another thing I tell my clients to do is to GET MOVING and KEEP MOVING! Exercise has so many benefits: it boosts your mood, energy and immune system, increases circulation, controls your weight, promotes the production of HDL, the 'good' cholesterol and decreases the LDL 'bad' cholesterol in your body. Regular exercise also helps to reduce stress (it increases endorphins, the feel good hormone) and helps you to sleep better as well. And all you need is 30 minutes 3-4 times each week, minimum, to get all that good stuff going! I know, I know...it's so hard. You have no time to exercise. Or you flat out don't like to exercise. Well, right now you are probably always tired and sick a lot, lack energy and focus, feel really cranky and listless most days and you are overweight. So, how's living like that working for you? It isn't? Well, now is the time to change it (and I can help you do that-smile). It's either now that you make this change or be forced to after that not so good visit to the doctor.
CONNECTION TIME
Our society has become so detached and isolated from one another. With TV, the internet, smart phones, social media bombarding our lives each day, we are now finding that our only point of contact to most individuals is with the click of a mouse. There is very little to no physical or actual connection taking place anymore. Many of us are proud to brag about having over 300+ Facebook friends or 1,000 Twitter followers but fail to realize that most of these connections are 'virtual' connections; they aren't necessarily real. Lack of real, human connection will contribute to feelings of depression and isolation and leaves us feeling lonely (in one study they found that lonliness was associated with the higher risk of high blood pressure).
Social connection, real face to face social connection can benefit our overall health in so many ways: increases happiness, fosters better relationships and contributes to leading a longer, healthier life.
Do something wild and crazy people...pick up the phone and call someone! Have an actual conversation with a friend or family member. Or schedule a girl's or boy's night and just have fun connecting with REAL people. Connecting to others on an emotional, mental and physical level will contribute to leading a healthier life. You cannot exist by yourself.
For me, I do my best to take time for ALL of the above and I find that I am happier and healthier. I encourage you to do the same because I want you to be happy and healthy too-smile.
Be well!
Thursday, November 17, 2011
Must-have Foods for the Fall/Winter
Summertime is when everyone pretty much gravitates to eating salads, lots of fruit and staying hydrated. And, it's understandbly easy to figure out why; warmer days = lighter, water-rich fruits and vegetables.
But what do you do when it starts to get colder? Normally we feel more like eating warm, comforting foods but most times the foods we eat aren't as healthy as they could be and contain loads of calories. Also, with the holidays approaching, making healthier food choices becomes almost impossible because of the temptation to eat whatever passes your way at that holiday party or whatever is laid out on the table at family functions.
Ok, so what the heck can you eat? Since, attending and graduating Intergrative Nutrition, I've learned a great deal about foods for each season, that will keep me healthy and satisfied. Here's a list of a few foods that are must-have's in your kitchen, for the upcoming colder months:
Squash
My favorite! Especially butternut squash. I love to eat it in a soup or roasted and tossed over a salad or bowl of rice. Winter squash includes pumpkin, acorn, butternut and spaghetti squash (which I just learned about recently!) It's rich in beta carotene aka vitamin A (which is good for eyes and skin) and a very good source of vitamins B1 and C, folic acid, pantothenic acid, fiber and potassium. Winter squash are also a good source of vitamin B6 and niacin.
Sweet Potato
Mmm, mmm, mmmmm. Who doesn't love this tasty little spud! Also rich in vitamin A and C, it is beneficial for lowering blood pressure and good for stomach ulcers and inflamed conditions of the colon. Use sweet potatoes as a substitute for the traditional white mashed potatoes. Add a little cinnamon and nutmeg to spike up the sweet, savory flavor.
Kale
This is a tasty superfood to have in your refrigerator. Can be eaten raw in a salad or warmed by sauteeing it with olive oil and garlic. Kale is rich in vitamin A and C and has great amounts of calcium and potassium. Try something different: kale chips. Place kale leaves on a cooking sheet or aluminum baking pan, drizzle them with olive oil and add a sprinkling of sea salt. Bake until crisp around edges, which is only about 15 minutes.
Nuts
These are great for quick, on the go snacks. They are packed with vitamin E, omega-3 and monosaturated fats, which are all very good for you and your heart. Almonds, walnuts, pecans and brazil nuts are a few that are good to eat. They are great on salads and even pies (healthy versions, that is-smile).
So, when making your next shopping list, be sure to pick up these items and happy eating!!
Be well!
But what do you do when it starts to get colder? Normally we feel more like eating warm, comforting foods but most times the foods we eat aren't as healthy as they could be and contain loads of calories. Also, with the holidays approaching, making healthier food choices becomes almost impossible because of the temptation to eat whatever passes your way at that holiday party or whatever is laid out on the table at family functions.
Ok, so what the heck can you eat? Since, attending and graduating Intergrative Nutrition, I've learned a great deal about foods for each season, that will keep me healthy and satisfied. Here's a list of a few foods that are must-have's in your kitchen, for the upcoming colder months:
Squash
My favorite! Especially butternut squash. I love to eat it in a soup or roasted and tossed over a salad or bowl of rice. Winter squash includes pumpkin, acorn, butternut and spaghetti squash (which I just learned about recently!) It's rich in beta carotene aka vitamin A (which is good for eyes and skin) and a very good source of vitamins B1 and C, folic acid, pantothenic acid, fiber and potassium. Winter squash are also a good source of vitamin B6 and niacin.
Sweet Potato
Mmm, mmm, mmmmm. Who doesn't love this tasty little spud! Also rich in vitamin A and C, it is beneficial for lowering blood pressure and good for stomach ulcers and inflamed conditions of the colon. Use sweet potatoes as a substitute for the traditional white mashed potatoes. Add a little cinnamon and nutmeg to spike up the sweet, savory flavor.
Kale
This is a tasty superfood to have in your refrigerator. Can be eaten raw in a salad or warmed by sauteeing it with olive oil and garlic. Kale is rich in vitamin A and C and has great amounts of calcium and potassium. Try something different: kale chips. Place kale leaves on a cooking sheet or aluminum baking pan, drizzle them with olive oil and add a sprinkling of sea salt. Bake until crisp around edges, which is only about 15 minutes.
Nuts
These are great for quick, on the go snacks. They are packed with vitamin E, omega-3 and monosaturated fats, which are all very good for you and your heart. Almonds, walnuts, pecans and brazil nuts are a few that are good to eat. They are great on salads and even pies (healthy versions, that is-smile).
So, when making your next shopping list, be sure to pick up these items and happy eating!!
Be well!
Wednesday, November 2, 2011
Foods You Eat Can Help Minimize Your Risk for Colds + the Flu
This is the season for nasty colds or worse, the flu. This time of year employers can experience many employees calling out sick, resulting in lost income, productivity and for employees lost wages. Engaging in healthier lifestyle choices now, can boost your immune system thereby minimizing your risk to catch a cold or the flu. So how can you go about doing that? Well, it's pretty simple and you probably already aware of what's good for you and what isn't. The key is to begin now, before you catch a cold or the flu. Begin to implement or revamp your diet so you can avoid getting sick.
Getting Your Nutrients From Natural Sources
Basically, eating healthy foods is a lot better than supplements. Getting your vitamins and nutrients from natural sources is always a better choice. Lots of people (not talking about you there, reading this article-smile) feel that if they load up on 1000mg+ Vitamin C tablets or Echinachea capsules, that they will ward off those nasty health ailments. Now I'm not hear to say that it works or doesn't work (because many people will swear by it and everyone's body is different) but I am hear to say that a better source for Vitamin C and any other vitamins/nutrients is from food itself.
What To Include More of Into Your Diet
Fruits and vegetables. LOTS of fruits and vegetables. Include or increase your intake of:
Citrus fruits. They are usually cheaper during the winter months so stock up on oranges, grapefruits, apples (an apple a day keeps the doctor away! It's true! smile), lemons, limes (you can put the juice from these fruits in your water or on a salad or fish).
Whole grains. Oatmeal or cereal with a piece of fruit should do it for the morning breakfast.
Vegetables. Like kale which is a "super food", tomatoes, broccoli and the list goes on.
Legumes and Beans. Get that protein in! Legumes provide amino acids that help to build the components of your immune system.
Lean meats, low-fat dairy and eggs. And I mean LEAN-smile! Remember that GRILLED, BROILED and STEAMED are your best friends with regards to meats! Lean meats contain iron and zinc which if your body is deficient in these minerals, it can weaken your immune system. For dairy choose low fat options; if your lactose intolerant, there is Lactaid Milk or other alternatives like almond or soy milks. They also calcium rich.
Juices. Easy way to incorporate fruits and vegetables into your diet; just be sure that the juice is 100% juice.
The things to avoid (hich is a no-brainer) is sugar, foods containing saturated or trans fats, processed foods and alcohol. I know, I know...the holidays are coming up and you want to have a good time and enjoy the food. But how are you going to do that when you are lying in bed sick as a dog?
Take care of yourself, starting now.
P.S. Here's a list of foods containing the highest amounts of Vitamin C (in the order of highest to least highest):
Red and green chili peppers - great to include in soups.
Guavas
Bell peppers
Fresh herbs like thyme and parsley - they contain the most out of any herb.
Dark leafy greens - kale, mustard greens
Broccoli, cauliflower, brussel sprouts
Kiwi
Papayas
Oranges and clementines (tangerines)
Strawberries
Getting Your Nutrients From Natural Sources
Basically, eating healthy foods is a lot better than supplements. Getting your vitamins and nutrients from natural sources is always a better choice. Lots of people (not talking about you there, reading this article-smile) feel that if they load up on 1000mg+ Vitamin C tablets or Echinachea capsules, that they will ward off those nasty health ailments. Now I'm not hear to say that it works or doesn't work (because many people will swear by it and everyone's body is different) but I am hear to say that a better source for Vitamin C and any other vitamins/nutrients is from food itself.
What To Include More of Into Your Diet
Fruits and vegetables. LOTS of fruits and vegetables. Include or increase your intake of:
Citrus fruits. They are usually cheaper during the winter months so stock up on oranges, grapefruits, apples (an apple a day keeps the doctor away! It's true! smile), lemons, limes (you can put the juice from these fruits in your water or on a salad or fish).
Whole grains. Oatmeal or cereal with a piece of fruit should do it for the morning breakfast.
Vegetables. Like kale which is a "super food", tomatoes, broccoli and the list goes on.
Legumes and Beans. Get that protein in! Legumes provide amino acids that help to build the components of your immune system.
Lean meats, low-fat dairy and eggs. And I mean LEAN-smile! Remember that GRILLED, BROILED and STEAMED are your best friends with regards to meats! Lean meats contain iron and zinc which if your body is deficient in these minerals, it can weaken your immune system. For dairy choose low fat options; if your lactose intolerant, there is Lactaid Milk or other alternatives like almond or soy milks. They also calcium rich.
Juices. Easy way to incorporate fruits and vegetables into your diet; just be sure that the juice is 100% juice.
The things to avoid (hich is a no-brainer) is sugar, foods containing saturated or trans fats, processed foods and alcohol. I know, I know...the holidays are coming up and you want to have a good time and enjoy the food. But how are you going to do that when you are lying in bed sick as a dog?
Take care of yourself, starting now.
P.S. Here's a list of foods containing the highest amounts of Vitamin C (in the order of highest to least highest):
Red and green chili peppers - great to include in soups.
Guavas
Bell peppers
Fresh herbs like thyme and parsley - they contain the most out of any herb.
Dark leafy greens - kale, mustard greens
Broccoli, cauliflower, brussel sprouts
Kiwi
Papayas
Oranges and clementines (tangerines)
Strawberries
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