Food for Health

As humans, we are essentially an organism that is dependent on food for energy.  Yes that’s right calories are the energy our body uses as fuel. 

The major nutrients that make up our food, which include proteins, carbohydrates, and fats, serve as our energy sources. This keeps our hearts beating, our brains thinking, and our muscles working. A life long wellness plan incorporates healthy eating from the very beginning. 

There is a wealth of information out there for busy moms on how to create nutritional meals. The government has even gone so far as to provide a nutritional pyramid to help us keep track of what we need on a daily basis, requiring companies to label their products with that data provided. 

Finding the answers on how to eat healthy or what is healthy may not be the issue; incorporating healthy eating into a busy lifestyle is.

Aside from the nutrition from the perspective of your family, it’s important to take into consideration where you are getting your calories from.

Many mothers fall into one of two categories.  There are the women who get through the day snacking on what is convenient at the moment and the other group who insists they ‘just don’t have time to eat’. 

Whatever classification you fall into at the end of the day you are all in the same camp - the exhausted one.  Most likely you are the one responsible for breakfast, lunches and dinner with very little time to actually sit down and enjoy your meal. 

There always seems to be something for waiting for you to do.  Rushing through a meal doesn’t even allow you the satisfaction of enjoying the food you have worked so hard to prepare. In order to have and sustain the energy needed to be the leader of the family, nutrition and healthy eating needs to start with you.

Your day doesn’t need to focus around food nor should it be one more thing that adds to your stress level.  Taking a thorough inventory of your cupboard, fridge and freezer allows you to know exactly what you have on hand. 

This can be valuable both in food preparation and budgeting.  Keeping track of what you have, what you’ve used will inevitably lead you to what you’ll need. 

And everything from budgeting to coupon clipping will be made easier by the process. By staying organized, you are able to save energy, as well as, time and money. 

As your children move from all different stages of picky eating to heavy snacking, you can play a hand in being their nutritional leader and informant.  By introducing your children early to the concept of nutrition and the food pyramid, they may want to take a more active role in the kitchen. 

Finally, as women we know the importance of getting our daily amounts of vitamins.  If you aren’t getting all the calcium or vitamin D needed in your daily diet, make sure you consult your doctor and get on a vitamin plan that will work for you.  Vitamins will help keep your body running at your peak performance.

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What is the one food that is most often fed to the dog at the dinner table? Nine times out of ten, someone is going to say vegetables. They really aren’t that bad and they are good for you. Vegetables come in so many shapes, sizes and flavors that you are bound to find at least one you like.

Veggies don’t need any dressing up to make them taste good. Nature has done that all by itself. They are picked fresh from the earth filled with sweet and succulent taste. The best veggies are the ones found fresh in stores, at farmer’s markets, or even better, your own garden.

Vegetables can keep without freezing or refrigerating them which is good for snacking on the run. You can grab a bag of veggies and hit the road. Most vegetables will do well when sliced into sticks, cubes, or chips. In this form, they are easier to manage.

One of many people’s biggest problems is eating while driving. We tend to try to do everything while driving and eating seems to be the hardest. No one wants to end up in a tree or someone’s yard because of a sandwich. To avoid these and other eating mishaps, pack your vegetables in plastic bags or small containers.

Carrots can be cut into sticks or a veggie slicer can cut them into chips. Don’t waste time buying baby carrots. It is easy enough to take a regular size carrot and fix it up. The same goes for cucumbers, beets, peppers, squash, zucchini, and other rigid veggies.

Tomatoes are classified as fruits, but we will consider them vegetables here. Many people just eat them like a fruit. Add a pinch of salt and bite in. Broccoli and cauliflower can also be eaten raw. Celery is a good veggie because it is filled with water. It can relieve thirst and hunger at the same time.

What are vegetables without dip? Dip adds a flavor to veggies and even kids who turn their noses up to vegetables will eat certain ones if they are dipped in something. My kids love carrots and broccoli with ranch dressing dip. Many dips can be made at home with dry seasoning packets and fat free sour cream. For a different taste add your own fresh herbs. Sweet dips, like yogurt based ones, are also good with veggie snacks. Dip can be stored in a container or a two-piece salad bowl. With the salad bowl, the dip doesn’t mix with the vegetables until you are ready to eat them.

Vegetables can be excellent snacks for those times when you are hungry but it is not time to eat a full meal. You can sit in front of the television and eat an entire bag of carrot sticks or cucumber chips without guilt. Take them in the car, on the job, or outside for a quick energy pick-me-up. No matter what way you choose to eat them, vegetables make healthy snack foods for everyone.

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When you’re struggling to keep going throughout the day, what do you reach for?  Do you drink a cup of coffee, a can of soda or an energy drink?  Or do you eat a chocolate bar?  These things provide quick energy, but they will most likely leave you in the same boat as before a short time later.

Nuts are a healthier option for those who need an energy boost.  Not only do they give us quick energy, they also keep us going longer than caffeine-laden drinks or sugary snacks do.  And they have lots of other health benefits as well.

Why Do Nuts Provide So Much Energy?

Nuts are loaded with protein.  Protein is a great source of energy, but it tends to work more slowly than carbohydrates.  Protein does not provide a quick energy fix, but it keeps us going for the long haul.

Another nutrient found in nuts is coenzyme Q10, or CoQ10 for short.  This is a nutrient that helps our cells produce energy.  It is also an antioxidant, which means that it protects our cells from damage caused by oxidative stress.  Our bodies produce some CoQ10 naturally, but the amount decreases with age.  But by eating sources of the nutrient such as nuts, we can experience its benefits.

Nuts also contain Omega 3 fatty acids, a category of unsaturated fats which provide energy to the muscles and organs.  They also store energy for the body and help lower LDL, the so-called “bad” cholesterol.  Nuts are one of the best sources of this class of fatty acids.
Which Nuts Are Best?

All types of nut will give you energy.  But some varieties do have added benefits.  Here are some of the best types of nuts:

* Almonds - Considered a superfood by some, almonds have lots of nutritional value.  A serving contains as much protein as many meats.  Almonds also provide potassium and iron, which are essential in maintaining energy levels.

* Walnuts - One serving of walnuts provides as much as 90% of the recommended daily value of Omega 3 fatty acids.  They are also high in L-arginine, an amino acid that can be converted into glucose and glycogen.

* Pecans - Pecans contain lots of protein and unsaturated fats.  They are also a source of at least nineteen vitamins and minerals.

* Cashews - Cashews are lower in fat than most other nuts, but they are packed with amino acids and minerals.  They are a good source of copper, which is essential to energy production.

Nuts are a great snack when you need an energy boost.  A handful of mixed nuts can give us surprising amounts of the nutrients that we need in our diets.  Keeping some on hand will give you a tasty and effective alternative to caffeine when you need a quick pick-me-up.

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Do you have trouble mustering up the energy to get out of bed in the morning?  Or do you function normally until after lunch, then come crashing to a near-halt?  Lots of us suffer from low energy at one time or another, and for some it’s an everyday occurrence.

All too often, when we need enough energy to get us through the day, we reach for a cup of coffee or some other caffeinated drink.  This does provide a quick boost, but it’s not really the best thing for our bodies.  While an occasional dose of caffeine is no problem, it can easily become a habit.  And that can end up sapping our energy even further in the long run.

There are other ways to get an energy boost.  Most do not provide the quick and dramatic short-term fix that caffeine does, but they do increase our alertness and stamina.  Here are some of the best energy boosters:

* Herbs - There are several herbs that people use to increase their energy levels.  Some of these are ginseng, gotu kola, guarana, ginkgo biloba, and yerba mate.  Some herbs, however, do contain forms of caffeine, so if you’re looking to avoid that, be sure to do your research.

* Nuts - Nuts are high in protein, vitamins and minerals and low in cholesterol, making them a good snack for an energy boost.  They also take longer to digest than foods that are high in carbohydrates, so they provide energy for longer periods of time.

* Bananas - Eating a banana provides a very healthy energy boost.  They contain vitamin C, iron, and antioxidants, all of which contribute to our energy levels as well as our overall health.  Eating a banana about an hour before physical activity will provide a nice increase in energy.

* Carbohydrates - There are two types of carbohydrates:  simple and complex.  Simple carbohydrates, also known as simple sugars, are the ones that provide a quick burst of energy but tend to make you crash just as quickly.  Complex carbohydrates are found in foods such as pasta, rice, bread, oatmeal, and certain fruits and vegetables.  These give us more stable energy.

Ideally, we should obtain our energy through our diets.  But in today’s busy society, good nutrition through meals tends to get overlooked.  There are energy bars on the market that include beneficial vitamins, minerals and herbs that can pick us up when we’re dragging.  There is no harm in using them as needed, but it is best to try to get as much as possible of the things we need from balanced meals.

Living a healthy lifestyle is the best way to keep our energy levels up.  But sometimes we need a quick pick-me-up.  When we do, there are things that can satisfy without causing us harm.  So instead of reaching for your favorite caffeine-filled drink, why not try something a little healthier?

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Raw Milk is High in Protein

According to the dictionary, proteins are: “fundamental components of all living cells and include many substances, such as enzymes, hormones, and antibodies that are necessary for the proper functioning of an organism. They are essential in the diet of animals for the growth and repair of tissue and can be obtained from foods such as meat, fish, eggs, milk, and legumes.”  Raw milk is high in protein and here are the reasons why raw milk may be a healthy alternative.

Raw milk contains all the amino acids we need and since proteins consist of amino acids, it follows that we need amino acids to build protein. These proteins allow for easy absorption of iron, have anti-cancer properties, and anti-viral properties.  They also help prevent bacteria from forming on the teeth, which can cause cavities.

In addition, the protein in raw milk can rid the body of “bad” bacteria and provide antibodies that play an important role in resisting viruses and toxins. These proteins have also been known to decrease the symptoms of asthma.

It should be noted here that pasteurizing milk not only destroys the “good” bacteria and other necessary nutrients, but significantly reduces the overall amount of protein in the milk.

To further delineate the importance of protein in milk, take a look at a label on a carton of regular milk and 1% milk.  The protein amount is 16% or 8 grams for both.  In raw milk, the protein is 80% casein.  What is casein?  It is the protein consisting of amino acids which are digested at a slower rate.  This is important because it releases the amino acids over a seven-hour period.  The whey protein in raw milk is 20%, and its amino acids are released within an hour.

Why is slow amino acid release so important?  Ask any body-builder and he will tell you that it allows for increased muscle growth which is based upon how well protein breaks down in the body.  The slower the body absorbs the protein, the less likely the protein will be suppressed.

Other important components of raw milk are enzymes which are made up of different kinds of proteins.  One enzyme found in raw milk, for example, acts as an anti-bacterial agent.

While we know that pasteurized milk is void of some of the necessary nutrients and enzymes that are most beneficial to the body, raw milk contains protein and enzymes as well as vitamins necessary to maintain one’s overall health.  Remember, too, that bacteria in raw milk also serves as a protective agent against pathogens.

Read the full story on raw milk here.

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Immune-Boosting Foods

Eating a healthy, balanced diet is good for us.  It gives us energy, and it keeps our immune systems in good shape. 

But there are certain foods that are especially good for our immune systems. 

When we eat these immunity boosters on a regular basis, we have an easier time avoiding illness.  We can also fight it off more quickly when it does occur.  Here are some of the best immune-boosting foods.

* Citrus fruits - When it comes to boosting our immune systems, one of the most important vitamins is Vitamin C.  Long hailed as our immune system’s best friend, it is crucial that we get an adequate amount of it each day.  Citrus fruits are the most recognizable food source of Vitamin C, and they have lots of it.  Lemons, oranges, and tangerines are some citrus fruits that are great for our immune systems.

* Raw vegetables - Vegetables have a number of nutrients that boost our immune systems.  These include Vitamin E and Beta Carotene.  But did you know that vegetables provide far greater benefits when eaten raw?  Cooking tends to leech the nutrients out of them.  If you can’t bear the thought of eating a particular vegetable raw, lightly steaming it will keep most of the nutrients intact.  The best vegetables for our immune systems are dark green and orange ones such as spinach, greens, sweet potatoes and carrots.

* Nuts and seeds - These make tasty snacks, and they have great nutritional value.  Sunflower seeds and almonds are great sources of Vitamin E.  A daily serving of Brazil nuts gives us more than enough selenium.  And a number of nuts and seeds contain omega-3 fatty acids, which have been proven to increase the activity of white blood cells and speed up healing.

* Water - Water is a drink, not a food, but getting enough of it is very important to our immune systems.  Water cleanses our bodies of impurities, allowing our immune systems to concentrate on fighting off germs.  It is very important, however, to make sure that the water you are drinking is of high quality.  Certain substances that are often found in water can actually be harmful to our immune systems.

* Herbs - There are a number of herbs that are good for our immune systems.  Some of them, such as garlic, are tasty as seasonings.  Some make a nice tea.  Others do not taste as good, but can be consumed in pill form.  Some of the best herbs for the immune system include the aforementioned garlic, astragalus, goldenseal, and olive leaf extract.

The immune system is crucial to our good health, so it is very important to take good care of it.  By including these foods in your diet on a regular basis, you can help keep your immune system running smoothly.

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We All Need Calcium

Calcium is an important nutrient for everyone. 

It helps kids’ bones grow strong, and it can help adults fight osteoporosis.  It can even help control blood pressure and aid in the function of your nervous system.  Whether you are young or old, getting plenty of calcium each day is important for good health.

Dairy Foods and Calcium

If you enjoy dairy foods, you probably get a great deal of calcium from your diet.  Milk is one of the best sources of calcium, and most milk products have a great deal of it as well.  Yogurt, cheese, and ice cream all provide a substantial amount of calcium in each serving. Dairy products are best consumed raw and unpasteurized and nonhomogenized.

In order to get enough calcium from dairy sources, we must consume three or four servings each day.  This is not hard to accomplish.  A bowl of cereal or cup of milk for breakfast, a serving of cheese at lunch and dinner, and a snack of yogurt would be sufficient.

Calcium from Non-Dairy Sources

Some people do not, or cannot, consume dairy foods.  Some are allergic to milk or are lactose intolerant.  Others are vegans, and still others just don’t like them.  It is more difficult to get in your recommended daily amount of calcium if you avoid dairy altogether, but it can be done. If you think you’re allergic to milk or lactose intolerant, try raw milk. Often people who cannot tolerate pastuerized thrive on raw milk.

Canned sardines and salmon provide as much calcium as many dairy products.  These are good calcium sources for all of the aforementioned groups except for vegans.  Tofu is a good choice for anyone seeking calcium from non-dairy sources, as are vegetables such as broccoli, peas, Brussels sprouts, turnip and collard greens, and kale.

If none of the above appeal to you, there is still hope for including calcium in your diet.  Sesame seeds and almonds contain calcium.  A number of foods are also fortified with calcium in order to make it easier for consumers to get enough of it.  Some calcium-fortified foods include cereal, orange juice, bread, and drink mixes.  If you drink soy milk, there are brands of it that have added calcium as well.

Those who do not get sufficient calcium through their diets are often advised to take calcium supplements.  This is especially important for children and teenagers, because they need higher amounts of calcium than most adults.  But if you are using a multivitamin, it is important to read the label to find out just how much calcium is in it.  Many multivitamins do not have adequate calcium, so a separate calcium supplement may be necessary.

Calcium is lacking in the diets of much of the population.  This can lead to bone loss and other problems.  Even if you do not like milk or other dairy products, it is entirely possible to get enough calcium.  Whether you obtain it from food sources or supplements, calcium can do great things for your health.

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Raw Food Diet:  What It Is and How It Can Benefit My Health

Until recently, raw food diets were virtually unheard of.  They were first advocated prior to 1900, but only over the past few years have they received much attention.  A growing number of people are now singing the praises of raw food, touting a variety of benefits.

Proponents of the raw food diet claim that it is the most sensible diet for humans.  They believe that raw food contains much higher levels of enzymes and microorganisms that are not found in cooked foods, and that these things are highly beneficial to us.  They also cite the higher nutrient content present in many raw foods since cooking can destroy some nutrients.

There are several different types of raw food diets.  Raw foodism refers to a diet in which no foods are off limits.  Raw vegans eat only fruits, vegetables, nuts, seeds, sprouts and legumes.  Those on a primal diet, on the other hand, consume only fatty meats, dairy and vegetable juice.  All of these diets have one thing in common, however.  They require that at least 75 percent of foods in the diet are eaten raw, or are warmed to a temperature of no more than 105 degrees prior to eating.

Benefits of the Raw Food Diet

One of the least surprising effects of the raw food diet is weight loss.  As most raw food dieters eat only plant foods, fewer calories are usually consumed.  The diet is also usually low in fat, unless a large amount of seeds and nuts are eaten regularly.  Many raw foods also cause us to burn more energy when digesting them, allowing us to burn off the calories eaten more quickly.

Those on the raw food diet often report an increase in energy.  The exact reasons for this are not known, but it has been theorized that raw foods are more easily metabolized into energy than cooked foods.  Refined sugars are also absent from raw foods, so we do not experience short-lived sugar highs that leave our energy sapped in the end.

Better digestion is also reported by many of those on the raw food diet.  This is often attributed to the enzymes present in raw foods.  They are believed to aid in digestion and cause the stomach to produce less acid.  This reduces the ill effects that often go along with digestion.

Other reported benefits of the raw food diet include improved condition of the skin and reduced risk of many diseases, including heart disease.  These benefits are attributed to the low amount of harmful fats and the high nutrient content of the foods eaten.

The raw food diet sounds intimidating to some, but it is not as limiting as one might think.  Proponents believe that it has numerous benefits. 

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