Its Entirely Natural - Blog

March is National Nutrition Month sponsored by the American Dietetic Association. This is a reminder for us to take care of our health through nutrition and exercise. This year the theme is “It’s a Matter of Fact.” It is referring to applying our focus and attention to the importance of making informed food choices to develop sound eating and physical activity habits. So how do we do this?

I’m sure many of you like me have read about all these different diet plans. What I have come to realize why these diet plans don’t work is because these they are so negative. They tell you what you can’t eat and in many cases this can be a drastic change in lifestyle for many people. For most people this drastic change is not necessary.

The American Dietetic Association suggests “Think Nutrient-rich” rather than “good or bad” foods! Remember we are looking at the big picture, not the single treat which, will not make or break a healthy diet. A great suggestion I came across is to spend more time on what we can add to our diet, rather than what we shouldn’t eat. If you do this you will find yourself eating healthier more often.

This is a lot easier than most diet plans suggest. Here are some ideas you can implement into your daily eating. Remember you don’t have to change all at once. Take baby steps and add something new every once in a while.

• Eat at least 3 different fruits per day.
• Eat at least 3-5 different vegetables per day. Make it interesting and choose a variety of colors in your vegetables.
• Eat or drink a low-fat dairy product such as yogurt or milk 3 times per day.
• Eat whole grain products instead of white flour products. Try whole wheat bread instead of white or brown rice instead of white.
• Include more fiber in your diet with cereal instead of sugary cereal.
• Eat fish versus red meat or poultry at least twice per week.

Remember we are looking at the big picture. If you take enough baby steps you will be well on your way to a healthier lifestyle.

healthnewsdigest.com

Every year there is approximately 6 million women in America that are facing infertility. Recent research shows that there is a significant association between diet & exercise and fertility. Diet influences egg and sperm health as well as ovulation, and exercise improves the ability for muscles to respond to insulin. Many women are diagnosed with Polycystic Ovarian Syndrome (PCOS). This is when your body becomes insulin resistant. The PCOS condition can be reversible with proper diet and exercise.

So what foods and lifestyle changes should you make to become pregnant?

Avoid tans-fats and saturated fats - Trans fats are artery clogging fats are commonly found in commercial products and fast food. Saturated fats are commonly found in read meat and other sources. You need to look at getting your protein and minerals from other sources like vegetables. Use more unsaturated oils like vegetable, olive and canola in your cooking.

Eat more vegetable protein - It is better to get your proteins form vegetables like beans and nuts and consume less animal protein. Getting enough of the proper proteins is the most important part of your diet

Eat more whole grains - You should be eating more unrefined carbs instead of highly refined carbs. Refined carbohydrates boost your blood sugars and insulin which causes PCOS.

Watch what you drink - You really need to skip the sugared sodas because of the effects on blood sugars. Also drink coffee, tea, and alcohol in moderation.

Eat and drink dairy products - While trying to conceive go ahead and have whole milk, ice cream, and full fat yogurt in your diet. Substitute this temporarily instead of having your skim and low fat dairy products.

High-fat dairy products carry over some of the pregnancy hormones of cows and are high in protein. If consumed in enough quantities it can influence the reproductive system in people. Remember though to do everything in moderation.

Take your vitamins - Look for supplements that contain your B vitamins and folic acid and get plenty of iron. It is best to get iron from fruits, vegetables, beans, and supplements instead of red meat. Folic acid and iron are very important in the normal maturation of the egg prior to ovulation.

Exercise - If you are overweight, you need to lose 5 -10 percent of your body weight. Now is the best time to start an exercise routine. If you are already lean don’t over exercise. Over exercising may lower your tendency to have regular ovulation.

So, what should you avoid?

Alcohol — Alcohol effects the folic acid.

High-fat and trans-fat foods - Because of its effects on ovulation and long term health.

Potentially toxic seafood - Shark and tuna

Raw dairy products - Because of rare infectious diseases.

Simple Carbohydrates - Like cakes and doughnuts, because they have no nutritional value and stimulate insulin.

Caffeine - Is associated with decrease in uterine blood flow. It is best to avoid caffeine pre-conception because it may prevent the implementation of a developing embryo. Additionally, there have been studies that show high caffeine intake increases the risk of miscarriage and low birth-weight babies.

Stress - Has been associated with irregular ovulation.

The best advice is to seek pregnancy with a healthy mind, body, and spirit. In order to do this you must eliminate stress and make changes in your lifestyle. If you would like to learn more about Polycystic Ovarian Syndrome (PCOS) and how to overcome it, check this out.

kcby.com

Everyday people across the country are being diagnosed with Type 2 diabetes and many more people are being told they are on the verge of becoming diabetic. One of the first things they are told — You will have to change their lifestyle and include exercise and proper nutrition in your everyday life. Then they think — Great, now I’ll never be able to eat good tasting food again.

I have heard - If I eat like a rabbit I’m always hungry — True, fruits and vegetables can leave an empty feeling, but they are high in fiber and rich in vitamins and nutrients that the body desperately needs. To get rid of that hunger feeling, you need to eat plenty of protein-rich foods. Go ahead; eat fish, lean meat, chicken, beans, nuts, etc. They will help you feel full longer which in turn may help prevent overeating. Fiber and protein is your best weapon against hunger.

Your carb intake also needs to be watched. They account for the biggest impact on blood sugar levels. So does that mean diabetics should adopt a low-carb diet? Not necessarily, but the general recommendation is 45-50% of your calories should come from carbs. Like everything else eat in moderation. So with the limitation of how many carbs you should eat per day, your best bet is to eat foods such as vegetables and fruits.

According to The American Diabetes Association (diabetes.org) your diet should look like this:

¼ Grains - Choose whole-grain foods over products that use processed flour. Next time try brown rice or whole-wheat spaghetti.

¼ Protein - You should be eating lean meat, fish, poultry, beans or tofu. Fish should be eaten 2 or 3 times per week and choose lean cuts of meat such as pork loin and sirloin.

½ Vegetables - We all know we should eat lots of veggies. Be sure to pick a variety of colorful vegetables. Eat non-starchy vegetables such as spinach, carrots, broccoli or green beans.

Other - Well that was 100%, but you can also include in moderation — non-fat milk, some fruit, or maybe small whole-grain rolls.

As with anything, when you start something new take baby steps. As you change your nutritional habits you will begin to enjoy food in a whole different way and it will be good tasting food.

usatoday.com

Do you remember your parents saying “you can’t leave the table until you eat all your vegetables”? They may not have known the details of good health and nutrition. They just knew it was good for you. In our busy lives, today’s typical diet is missing the vegetables and whole grains that our bodies desperately need.

Most people know that fiber helps keep your digestive system clean and prevents constipation. Did you also know it helps protect against obesity, diabetes, heart attack, and certain cancers? I know what your thinking - fiber supplements and that stuff you mix with water is gross and hard to swallow.

A company called Ready Fiber has produced the world’s first and only clear liquid fiber supplement. Originally developed for hospitals, this new “super-fiber” is now available to consumers. Ready Fiber offers 12 grams of fiber per 1 ounce serving, compared to 3-5 grams in comparable fiber supplements.

In our busy lives it is hard to maintain good health and nutrition. We take our supplements to create a little balance. This is one that you should probably try. After all, Ready Fiber has a coupon why not try it.

PRWeb

It’s important to have a healthy diet and regular exercise for your overall health. If you have been diagnosed with pre-diabetes or you have Type 2 diabetes, it’s even more important to manage your diet. The diabetes diet does not necessarily restrict the food that you want to eat. What will help you is the consistency of when you eat, and eating the right portions of nutritious foods.

Consistency of when you eat is almost important as to what you eat. You are better to eat 4-5 small meals per day than 1-3 large meals per day. The body was designed to eat about every three hours. If you get that hungry feeling, it’s too late and your body goes into starvation mode and you will consume more than you need.

You need to train your body of when you are going to eat and stick to a schedule of eating meals at the same times. When doing this you never get that hungry feeling throughout the day. Also, feel free to eat as much as you need, but stop just before you get that feeling of being full. After just a few days you will notice the amount of food portions will get smaller. As well as being consistent, you need to eat the right amount of the healthiest foods.

Whole-grain foods such as wheat or rye breads, wheat pasta, etc. will help you control the amount of carbohydrates you take in. Stay away from food with processed wheat flower.

Fresh Fruit and vegetables help your digestive system perform correctly. It’s easier for your body to process the natural sugar in these foods for energy. A raw food diet is what our bodies were designed for.

Avoid sweets, soda, and alcohol – Consumption will cause your body to retain excess sugar levels in the blood because the kidneys can’t process the sugars into energy fast enough. And yes, alcohol really does have a high content of sugar.

Every one talks about a low carb diet. The key is to learn when you should consume carbs and how much. Your body needs carbohydrates, which turn into a natural sugar, in order for your body to have the energy it needs to function properly.

Having a healthy diet will help manage your diabetes and your weight. A healthy, nutritiuos diet will allow your body to function properly. It may be a change in your lifestyle, but the results are rewarding. Who knows, you may loose a couple of those hard to lose pounds.

American Chronicle

Nutrition is an evolving science. One day some foods are considered unhealthy and you should stay away from them the next day – well maybe it’s not so bad. Food can be bad for you, however food can also cure. Nowhere is the evolving nature of nutrition science clearer than the fight against heart disease. Heart disease is the number 1 killer of Americans. As nutrition knowledge has grown, so has scientific understanding of heart disease, a maze of cholesterol levels, blood pressure, arterial inflammation, and lifestyle factors, such as diet, stress, and fitness levels.

The following is information that supports a heart-healthy diet:

• Soluble Fiber – acts like a scouring pad cleaning out LDL the bad cholesterol before it has a chance of sticking to your artery walls blocking blood flow. Good sources of soluble fiber are; whole grains, fruits vegetables, and legumes. These foods also contain vitamins and minerals that are good for you.

Wisdom in the past said a heart-healthy diet should be fat-free. However, that notion has changed in recent years to a diet that is “moderate” in fat. It’s the type of fat that is the problem. You need to substitute the “good” fats - monounsaturated and polyunsaturated in place of the “bad” fats - saturated and trans-fatty acids.

• Monounsaturated fats help raise the HDL cholesterol levels. HDL acts like a bodyguard and escorts the bad LDL cholesterol molecules to the liver where they are filtered and disposed of. You can find this fat in vegetable oils, nuts, olives, avocados, and fish.

• Polyunsaturated fats are helpful, but what you really want are the omega 3 fatty acids. They combat heart disease in several ways. Among these are reducing blood pressure, make your arteries more supple, and prevent arterial inflammation. Best sources for omega 3 fatty acids are cold-water fish such as salmon, Pollock, sword fish, tuna, mackerel, and herring.

Do you enjoy an occasional drink with dinner? Drinking in moderation is actually good for your heart. Alcohol makes the blood somewhat less likely to clot. We’ve all read that red wine has many antioxidants and can actually be good for you. Don’t go drinking the whole bottle. One glass is the best serving for women and two glasses for men. Beyond these amounts it will cause more harm than good.

When trying to change your diet to heart-healthy foods start with baby steps. Add a little fiber or fruit to your diet. Then maybe eat fish once to twice a week. Once you begin you will gain momentum and gradually change your nutritional diet and lifestyle.

CNN.com