Nutritional Supplements Are Important For Optimal Health

It’s estimated we are receiving only 40 percent of the nutritional value of food nowadays. Some reports suggest this is untrue while many reports go even farther by saying this figure is actually lower. In any case, unless you are fortunate enough to have a garden close by with organic fresh food you can harvest and eat on a daily basis, I believe the food available in the supermarket does indeed lack in nutrition.

Many fresh foods travel great distances and many foods are processed to increase shelf life. To obtain the highest possible yield, producers are forced to rely on chemical fertilizers and pesticides for their crops, while other producers use growth hormones, antibiotics, and inhumane confinement for animal production. (By the way, from what I understand about antibiotics given to animals destined for the dinner table…they are not necessary if the animals are kept in clean, un-crowded environments where they are able to stretch their legs and get fresh air and sunshine daily. Another reason to shop organic.)

The Real Secrets To Long-Term Weight Control

Now that the holiday season is over, many people may be noticing their clothes have gotten a little tighter around the waist and perhaps gained a few extra pounds from over-indulging. Some will have made New Year’s resolutions to lose weight and some will have made the resolution to get more exercise. These are both great resolutions and easy to keep, as long as they are included as part of an on-going health routine.

We are constantly inundated with all the ads on television, radio, and in magazines and newspapers, about how ‘this plan’ or ‘this product’ or ‘this new exercise routine’ is the ideal way to lose weight. And what about all the reality shows of heavy people parading themselves in front of the cameras hoping this will be the way to loose those extra pounds. Let’s face it. North Americans are preoccupied with their weight. Even though tens of billions of dollars are spent on weight loss products and services annually, North Americans are gaining weight faster than they’re losing it, and the incidence of obesity is on the rise.

Have Yourself A Merry Green Chistmas

The human body is very complex, therefore it’s important to nourish it with the proper nutrition it needs to perform optimally and maintain good health. To quote Dr. H. E. Kirschner, MD, “There is absolutely no substitute for greens in the diet! If you refuse to eat these ‘sunlight energy’ foods you are depriving yourself, to a large degree, of the very essence of Life.”

Green leafy and cruciferous vegetables are packed with a powerhouse of nutrition for whole body health. They are rich in vitamins (including vitamins C, E, K and many of the B vitamins), minerals (iron, calcium, potassium, and magnesium), protein, unsaturated fats, phytonutrients (including beta-carotene, lutein and zeaxanthin, which protect our cells from damage), chlorophyll and antioxidants. Consuming green leafy and cruciferous vegetables can help build our immune system and can dramatically prevent disease such as cancer and heart disease. Some of the more popular leafy green and cruciferous vegetables include: broccoli, cabbage, Brussels sprouts, cauliflower, kohlrabi, turnip, rutabaga, kale, radishes, watercress, spinach, parsley, collards, and sprouts such as alfalfa sprouts. Calorie for calorie, they are one of the best sources of nutrition available. 

Going With The Grain

For thousands of years now, hearty whole grains have been the basis of the human diet. As a matter of fact, one of the definitions of the word “meal” is: “coarsely ground foodstuff; especially seeds of various cereal grasses or pulse” Put another way, ground grain.

Whole grains are an important source of many nutrients including dietary fibre, several B-complex vitamins such as thiamin, riboflavin, niacin, and folate, the minerals iron, magnesium, and selenium, unsaturated fatty acids, and phytochemicals. Whole grains also contain complex carbohydrates that are broken down during digestion and converted to glucose, which is the substance the body prefers to burn for energy.

The Goodness Of Garlic

Garlic is one of the oldest cultivated plants in the world. Affectionately called "the stinking rose" garlic dates back over 5000 years, is native to central Asia, and has long been a staple in the Mediterranean region. Worshipped by the ancient Egyptians and consumed by Roman soldiers going into battle, this pungent little bulb also packs numerous therapeutic benefits. Over the millennia garlic has become indispensable in many cultures for both its culinary and medicinal properties. More recently it has gained increased popularity as researchers continue to scientifically validate its numerous health benefits.

Also known as Allium sativum, a diet rich in garlic may help lessen the incidence of several types of cancer, including cancer of the stomach, colon, breast and cervical. Research is also demonstrating that garlic may lower blood pressure and cholesterol levels, may be helpful in the prevention of free-radical damage and in reducing the risk of cardiovascular disease and stroke. It has also been used to fight infections, treat colds and rid the body of parasites. Simply put, garlic is a potent disease-fighting food. 

The GI Factor, understand how to control your blood sugar with food.

The glycemic index (GI) is a measure of the effects of carbohydrates on blood sugar levels. In the early 1980s, Dr. David Jenkins (professor of nutrition at the University of Toronto) and his colleagues developed the glycemic index (GI) in their research to determine which foods were best suited for control of blood sugar levels in people with diabetes. In was concluded that carbohydrates which break down quickly during digestion and release glucose rapidly into the bloodstream have a high GI, while carbohydrates that break down more slowly and release glucose gradually into the bloodstream, have a low GI.

There are three major components of food; proteins, carbohydrates, and fats. Because carbohydrates are a rich source of the body’s primary fuel (glucose), they have the greatest effect on blood sugar levels. (Glucose is what the body uses for energy.) 

Delicious and Nutritious Berries

Berries are delicious and nutritious. They’re loaded with vitamins, minerals, fibre, phytonutrients, and antioxidants, which provide numerous health benefits. Considering their size, berries pack an enormous portion of nutrients, and including them in your diet will help to keep you healthy.

If you are fortunate enough to have some of these delightful treasures in your own back yard you already know how wonderful fresh berries can be and are able to enjoy the health benefits they have to offer right away. For the rest of us, purchasing local berries is the next best thing.

Here are some of the more common berries and what they have to offer:

Blueberries contain antioxidants and score high in their ability to fight free radicals. They heal damaged cells, help to keep brain cells alive, improve memory, promote cardiovascular health and have also been found to reduce belly fat.

Blackberries also contain antioxidants which neutralize free radicals that accelerate aging and age-related diseases and help protect the body from cancer.

Red Raspberries have antimicrobial properties and are helpful for people with irritable bowel syndrome, and the properties in the seed and oil of this fruit are thought to act as a natural sunscreen.

Strawberries are an especially good source of vitamin C, potassium and fibre and the antioxidants in strawberries can help neutralize the destructive effect of free radicals while helping to repair tissue and also provide anti-inflammatory benefits for sufferers of rheumatoid and osteoarthritis, gout and asthma.

Black and Red Currants are rich in vitamins, have anti-inflammatory properties and are thought to help maintain electrolyte balance.

Most grocery stores carry a wide variety of fresh berries but choosing local berries is better for the environment. Imported fruits leave a substantial carbon footprint and often don’t contain as many nutrients as local fruits do. When choosing berries look for ripe, firm and colorful berries with no sign of mushy spots or mold and make sure you wash them well before eating.

For the freshest berries, your local farmers’ market will have a nice variety and most of them offer berries that have been harvested the same day. You can also find berry farms that allow you to pick your own. Visit PickYourOwn.org to find a pick-your-own farm near you.

Although berries are usual sweet enough to eat on their own, here are some other ways to enjoy them:

- Add berries to a bowl of whole-grain cereal.
- Toss them in to a salad. Strawberries go nice in a spinach salad.
- Stir your favorite berry into plain yogurt.
- Top a bowl of berries with a little light-whipped topping and a sprinkle of nuts.
- Combine berries with bananas and low-fat milk to make a smoothie.

Scientific research is showing that berries can help prevent cancer and heart disease, slow the aging process, control blood glucose, improve vision and sharpen brain function, and on-going research is discovering more and more health benefits berries have to offer.

Along with all of the other fresh fruits and vegetables the summer season has to offer, make sure to include delicious and nutritious berries.