Vitamins and Minerals

      In this post I made two tables that show the essential Vitamins and Minerals needed in everyday body function and to achieve good health, and what foods you can find them in. Please note that this list excludes animal products, just to make it healthier. 

 

Vitamins

Vitamin A A good source of anti-oxidant. Also good for sight, bones and teeth.	-Carrots -Spinach -Green Leafy Vegetables (GLV)	-Red and Yellow Peppers -Dried Apricots		-Watercress -Tomato’s -Mango
Vitamin B  (thiamin, riboflavin, niacin, folic acid) A good source of energy also helps aid cell and nervous system growth.  These are all water soluble so it’s best if they are steamed or raw.	-Beansprouts -Whole Grains -Nuts -GLV	-Avocado Mushrooms -Bananas		-Oranges -Yeast Extract -Beans & Lentils
Vitamin B12 It is important to get these fortified foods into your diet (esp. if you don’t eat meat) as it is good for cell and nerve production. A deficiency can lead to anemia.	-Fortified in products such as: -Soy Milk                        -Soy “meat” -Cereals                          -Yeast Extract -Margarine(organic)
Vitamin C Needed to fight infection and heal wounds. Also like the B vitamins they are best eaten steamed or raw.	-GLV -Broccoli -Parsley	-Potato’s -Frozen Peas -Oranges		-Blackcurrants -Kiwi -Mango
Vitamin D Important for bone and tooth health. Also for calcium use in the body.	-SUNLIGHT!		Fortified in: -Cereals -Soy Milk -Margarine
Vitamin E Used to protect against disease. Also good for tissue healing and skin health.	-Olive Oil -Tomatoes -Whole Grains	-Avocado -Apples		-Carrots -Nuts & Seeds
Vitamin K A good source of energy. Also used to fight infection and blood clotting.	-GLV -Kelp(seaweed) -Lettuce		-Broccoli -Peas -Lentils

 

Minerals

 

Iron Used in the production of red blood cells and oxygen transportation. These are best absorbed in combination with vitamin C.	-GLV -Beans & Lentils -Tofu -Dried Apricots		-Pumpkin Seeds -Millet -Figs -Dates
Calcium These are good for teeth, bones and muscles. Also good for hormones and blood clotting.	-Almonds -GLV -Broccoli		-Turnip -Tofu -Soy milk
Zinc Good for a strong immune system and wound healing.	-GLV -Pumpkin Seeds -Sesame Seeds -Lentils		-Tofu -Almonds -Whole Grains
Iodine These are good for metabolism and healthy functioning of the thyroid gland.	-GLV -Asparagus		-Kelp (Seaweed; they are the best source)
Magnesium Good for bone strength, nerve and muscle function.	-GLV -Whole Grains -Soy Beans	-Avocados -Bananas -Apricots		-Apples -Cashews -Almonds

 

      A good thing to notice is that a lot of the vitamins and minerals have some of the same foods in their lists. If you are eating a variety of foods every day you are sure to fulfil your need for all these essential parts of your health and diet.

 

Live Healthy,

  Nadia



Healthy eating on a Budget

    Here are my 10 tips to eating healthy on a budget. These will help you spend less money, but please know that healthy foods are just naturally going to cost more then unhealthy foods so you might have to rearrange your budget when really trying to change your eating habits.  

1.       Buy in bulk if possible (Costco, B.J’s, etc.), you will get more bang for your buck

2.       Buy frozen vegetables (and fruits for smoothies), they last longer and they are frozen when they are fresh.

3.       Check your weekly adds to see what produce is on sale and plan meals around that.

4.       Plan meals ahead of time (by week or month)

5.       When buying fresh fruits and vegetables buy what you will eat, if you are shopping for 3 people buy enough for 2 servings a person so that the foods not going bad and you just end up throwing food away.

6.       When planning meals add in lunch for you (and your partner) because a lot of people spend way too much money on buying lunch (and let’s be honest it’s not as healthy as a home cooked meal)

7.       Make a shopping list and STICK TO IT!

8.       Do not go to the grocery store hungry, everyone’s heard this one, but it’s so true that you buy more stuff you don’t need when you shop hungry, so plan your trip to the store after a meal (maybe have breakfast then go)

9.       Buy a water filter system (Brita,Pur, etc.), it will cost a little more than a case of water at first but in the long run you will save money if you fill a reusable bottle up, as opposed to always buying bottles and it is better for the environment.

10.   Buy what is in season. For example apples are always cheaper in the fall because that’s when they are in season.

Live Healthy,

Nadia

"Traditional" diets DO NOT work

     When I say "traditional diets" I mean eliminating things (carbs,sweets,etc.) all together to lose weight. I am not saying these diets don't work, but for most people they do not last.  From experience and talking to people, here are my top reasons why I think these diets don't work::

   The number one reason these types of diets don't work is because most people just gain the weight back when they stop the diet (because it is not something you can do naturally everyday).

    Next would be that you always want the foods you "can't have". Everyone has had the experience I feel where they are like ok, I am going to get healthy, no sweets or artificial sugars, and the next day all you want and can think about is cookies, cake, chocolate, and candy! You hold out for a day or two, or if your lucky a week, then it's all down hill and you eat the sweets you said you wouldn't and it's not just one piece you end up scarfing the whole box or bar down. There is nothing wrong with having or wanting certain foods.

    That brings me to my final point, if/when you "cheat" on these diets most people beat themselves up about it. Personally I have been in that spot, ate the whole box of cookies then felt awful about it because I "wasn't supposed to", I was supposed to be eating healthy. When that happens most people, I know I do, just give up all together and end up eating more unhealthy things.

    I can not stress this point enough, eating healthy is about lifestyle changes, and knowing how to handle everyday situations while staying healthy. For example, you are going to go out to eat, knowing the heathy options to pick and what to avoid is key. I always look up restaurants I'm going to before hand so I can see what healthy options they offer. Also a lot of restaurants have added low calorie menu items that are clearly labeled. Everyone has a birthday, and gets invited to birthday parties, it's ok to have cake, but maybe make a conscious effort to leave half the piece on the plate. That tip can go for many things, it's ok to eat that cookie you want, if it's one cookie, not half the box. I have said it before it's ok to indulge SOMETIMES, just not in excess, try to remember the 90%, 10% rule. If you eat good 90% of the time you can have 10% of your diet be those little guilty pleasures you like. If you know you have an event where you will be eating out try to eat healthy and making that your "free" 10%.

    It's all about finding a balance, you want to be able to live a healthy and HAPPY life, and I know I'm not very happy when I can't have my carbs or chocolate every once and a while!

Live Healthy,
Nadia

Cravings

     There are many reasons people have or get cravings, some being dehydration, hormones, seasonal and lack of nutrients. I think the main thing that needs to be said about having cravings is that it is OKAY to have them and you need to figure out why you have them and how to satisfy those cravings with healthy options, because let's face it most cravings we have are not good ones.

     Now let's tackle the kinds of cravings most people have, by why you might have these cravings and alternative options for those cravings.

Liquids(coffee/sodas):

A lot of times people drink these kinds of beverages because they are thirsty or they want a boost of energy. If you have to start your day with a cup of coffee to wake up, try replacing that with a smoothie full of energy filled fruits (strawberries, pineapple, organic apple juice and bananas), you will feel full and not have room for or want coffee. Drinking water through out the day will also help to not drink as much sodas and things like that because you won't feel thirsty. If the thought of drinking water is not appealing to you, add some lemon or lime wedges to give it some flavor. I have also made a pitcher with limes, mint and cucumbers. Doing this helps you drink more water and get some extra vitamins. Lastly, ALWAYS carry a bottle of water with you and sip it through out the day.

Sweets:
If you crave sugar(or sweets) it is simply your body asking for energy. The type of sugar you eat will also effect the kind of energy you get back. Eating a candy bar will quickly be broken down and go though the bloodstream, but as quickly as it works it also last that short amount of time which is why you crash so hard. If you are craving something sweet, try a rice cake with rice syrup or agave nectar on it, because of the complex carbohydrate it will slowly break down and release sugars into your blood which will give you longer lasting energy. Also certain foods are naturally sweet and can reduce your cravings for sweet/processed foods, such as corn, carrots, onions, butternut squash, and sweet potato (all cooked). If you incorporate those into meals you might see your cravings start to diminish. If you feel like you want something stronger, try a cookie or pastry made from whole-grains and sweetened with natural sweeteners.

Salty Foods:
Craving salt usually means there is a mineral deficiency. Salt comes from the sea which is where it has most of the natural minerals, vitamins and proteins. Most people eat/buy regular table salt which has been broken down so much that it is missing those minerals your body needs. Start by buying a good quality sea salt to replace regular salt. Also incorporate more leafy green vegetables(kale, collards, mustards) into your diet and meals, these all have a high mineral content.

Crispy Foods:
A lot of times when you crave something crispy or crunchy it goes hand in hand with salty. If you know this is something you crave a lot make chips(potato/sweet potato) at home with some different spices on them (sea salt, pepper, cayenne etc.) to make it less tempting to grab unhealthy options. Kale chips are also a great alternative for those chip/crispy cravings.

     Always remember your body is trying to tell you something when it is having a craving, try to listen and figure out the root of it. I will leave you with an excerpt from "Integrative Nutrition" by Joshua Rosenthal:

"We can, and must, develop dialogue with our bodies. They're talking to us all the time and their messages are too important for us to ignore. And please remember, your body loves you. It does everything it can to keep you alive and functioning. You can feed it garbage, and it will digest it for you and turn it into energy to fuel your life. You can deprive it of sleep, but still it will get you up and running the next morning. You can drink too much alcohol, and it will process it through your system. It loves you unconditionally and does its best to allow you to live the life you came here to live. The real issue in this relationship is not whether your body loves you, but weather you love your body. In any relationship, if one partner is loving, faithful, and supportive, it's easy for the other to take that person for granted. That's what most of us do with our bodies, and it's time to change. Working to understand your cravings is one of the best places to begin to build a mutually loving relationship with your own body."