Category: Nutrition

Iron Sources for Vegetarians and Vegans

Iron is an important trace mineral needed for healthy red blood cells. Many people think that your only iron source is meat, but this isn’t the case.                                                                                                                                                        

If you’re vegetarian or vegan, getting adequate iron in your diet may appear to be a challenge – but it does not have to be with a bit of planning.

Ways to Increase Iron Absorption

Make sure you have foods high in vitamin C, like fruit – not because they’re particularly high in iron, but because they help the body to absorb iron better.

Avoid drinking tea or coffee with your meals; these contain compounds called polyphenols. These bind with iron, making it harfer for your body to absorb it.

Good Sources of Iron

Vegetarian/Vegan foods that are a good source of iron include:

• Artichokes
• Spinach and swiss chard – and other dark leafy green vegetables
• Dried fruits – but remember that these tend to be high in sugar too, so don’t overdo it
• Beans are one of your best sources of iron (and protein and fiber too)

Read More »

Great Foods That Help with Arthritis

Food can’t cure arthritis – but it can make it less painful. As Leslie Bonci (RD) said “Food isn’t a panacea – but some foods can make your joints healthier.”

These foods will help:

Foods Containing Omega 3

Foods with Omega 3 fatty acids decrease the production of chemicals that spread inflammation – plus they inhibit the enzymes that trigger it. (They’re also good for many health problems.) Sources include:

• Fatty fish – salmon, heron, sardines
• Nuts – walnuts, flaxseed, pumpkin seed

I’m not a fish-eater, so nuts are one of my favorite sources of Omega 3.

These foods also contains Vitamin D, which helps prevent swelling and soreness.

Foods Containing Vitamin C

Foods high in Vitamin C, like fruit, protect the collagen – a major component of cartilage.

Your goal is to eat foods that are high in Vitamin C, and supplement if necessary. Don’t take more than 1500 milligrams of Vitamin C a day – eating too much can be as bad as not eating enough.

Foods Containing Oleocanthal

Extra virgin olive oil contains oleocanthal, which blocks the enzymes that create inflammation.

Foods Containing Quercetin

Onions contain quercetin – this is an anti-oxident that many inhibit inflammatory chemicals.

Other foods that are also high in this are kale, cherry, tomatoes and apples – you need about half a cup a day total, about 4 oz.

Foods Containing Bromaline

Pineapple contains bromaline, which is high in Vitamin C – but which also helps digest the protein that may be in your body. High levels of protein, particularly the proteins in meat, can increase uric acid, which is what causes gout (the most severe form of arthritis you can get).

To help reduce symptoms of gout, you can also:

Cut Down on High Fructose Corn Syrup

Limit foods that contain high fructose corn syrup – the only carbohydrate that is known to increase uric acid.

Eat Low-Fat Dairy Products

Low-fat dairy products reduce the risk of gout and help prevent pain. The reason for this may be because these are low in purines, but high in protein – some experts believe that it is the high purine levels in protein-rich foods that cause an increase in uric acid.

A diet that is anti-inflammatory is what really helps prevent painful joints and arthritis. Also, every extra pound you weigh puts 10lbs of pressure on your joints – so if you’re significantly over-weight, you may want to make changes to your diet in order to lose some weight.

Information from Mayo Clinic, Web MD, and ArthritisToday.org.

Can Bananas Cause Weight Gain? 10 Truths You Need to Know

Fruit can be a problem for the few of us who are sugar sensitive, but for most healthy people, bananas and other fruits are power-packed sources of nutrition, and they won’t cause weight gain.

The American Heart Association suggests that bananas are part of a healthy diet, because:

1. They contain no fat, sodium or cholesterol.

2. They are high in potassium and B6, so eating a banana a day can reduce your risk of high blood-pressure and stroke.

3. They are a good source of Vitamin C, magnesium, and fiber.

4. They are also a great source of iron and can stimulate production of hemoglobin in the blood.

5. They can help replace electrolytes lost due to diarrhea (and they’re good if you ‘re constipated, too).

Read More »

The Dangers of a Raw Food Diet

Raw food diets are currently very popular – but they can also be damaging to your health. A raw food diet suppresses your thyroid hormone production, which can create fatigue, and slow your metabolism down.

Foods to Avoid Eating Raw

Some foods can be dangerous if eaten raw. You definitely need to cook cruciferous, such as:

• broccoli
• Brussels sprouts
• cabbage
• cauliflower
• other dark green vegetables

(It’s okay to eat these raw occasionally, but not on a daily basis).

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How to Eat Healthy Even if You Don’t Like Fruits and Vegetables

We all know that we should be eating at least nine portions of fruits and vegetables every day. And even if you think you don’t like fruits and vegetables, you can still eat a healthy diet.

Here’s how;

#1: Add Vegetables to Your Regular Foods

One of my favorite books is Missie Chase Lapine’s The Sneaky Chef - It’s a book for kids that adults can use as well! She “sneaks” vegetables into brownies, spaghetti sauce, and much more.

By shredding and chopping vegetables very small, you won’t notice that they’re even there – but they’ll be just as good for you. You can also combine many vegetables, such as cauliflower with potatoes to make mashed potatoes – this cuts down on the starch and is a good way to get vegetables into you. Add them to cakes, cookies, pancakes, breads … try experimenting with zucchini bread, for instance.

#2: Try Different Fruits and Vegetables

Try different fruits and vegetables: today, most of us have access to a wide variety of fruits and vegetables that used to never be around.

There are so many different tastes, textures and flavors – with so many fruits and vegtables to try, you’re bound to find one that you like!

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Five Tasty Foods That Help You Sleep

If you are struggling to sleep at night, you might be tempted to take sleeping pills as a quick fix. This is dangerous: they can be addictive, and over time, you need a higher and higher dose to get the same effect – meaning it is easy to accidentally overdose.

So instead of a trip to the drug store, try some of these five great foods that naturally help you sleep and nourish your body:

#1: Oatmeal

Some people have a drop in blood glucose levels at night. A snack consisting of whole grains or complex carbohydrates, like oatmeal, helps to regulate your blood glucose levels. Eat a bowl of oatmeal an hour or so before bedtime. (You might want to add one of the below foods to it as well.)

#2: Cherries

Cherries are the only food that is a natural source of melatonin. Researchers who tested tart cherries recommended eating them an hour before bedtime, or before a trip if you want to sleep on a plane.

#3: Honey

Honey is a very effective natural tranquilizer and relaxant. It has been used in Chinese medicine for many years for fighting insomnia and inducing sleep. The large amounts of glucose in honey help to calm down your nervous system. Enjoy a cup of herbal tea with honey an hour before bedtime.

#4: Almonds

Almonds are considered to be among the best sleep inducing foods. They are a great source of tryptophan which helps you to relax and calm down. Almonds also contain a small amount of magnesium which is great for both your heart and muscles.

#5: Bananas

Bananas are a great source of both potassium and magnesium, natural muscle relaxants, helps lower blood pressure and great for your heart. Bananas, like almonds, contain tryptophan, so they also help you to relax and feel calm.

Tonight, have one (or more) of these healthy snacks an hour brfore bed – and you should drop off more easily and sleep more soundly.

If you’d like more tips on health and nutrtion, my book  How to Eat Healthy for Life is full of practical advice.

“Let food be your medicine and let your medicine be your food” - Hippocrates

Three Easy Oatmeal Recipes

Last week, I posted 10 Great Reasons to Eat Oatmeal and this week, I want to give you some sample recipes for oatmeal.

They are:

• Homemade Instant Oatmeal
• Overnight Oatmeal
• Oatmeal Pancake

I hope you enjoy them. If you have a favorite oatmeal recipe, let me know yours in the comments.

Homemade Instant Oatmeal

1/3 cup Old Fashion oatmeal

1/2 tsp. cinnamon

1 tsp. vanilla

2/3 cup water (or milk, if you prefer)

Mix all ingredients in a microwave safe dish. Leave to sit overnight, if you want (make the texture creamier).  When ready to eat, microwave on high for at least 1 minute.

If it is too watery for you, cook for a few more seconds.

This is a basic recipe, so play around with it and make it your own. Read More »

10 Great Reasons to Eat Oatmeal

If you want a real superfood, try oatmeal. It’s cheap, healthy, quick, tasty … what more could you want?

Here are five important reasons to make oatmeal a regular part of your diet:

1. It doesn’t get much cheaper than oatmeal! Eating healthy doesn’t have to be expensive. Oatmeal makes a great food if you’re watching your budget.
2. Oatmeal isn’t time-consuming. Good quality oatmeal doesn’t have to take long. You can microwave any form of oatmeal with milk.
3. The American Dietetic Association states that foods rich in both insoluble and soluble fiber, like oatmeal, lower your risk for heart disease, high cholesterol and high blood pressure.
4. Oatmeal helps you to lose and maintain a healthy weight. The fiber in the oatmeal helps you feel full longer meaning you are less tempted to over-eat.
5. Oatmeal may help to prevent type 2 diabetes because it helps to regulate your blood sugar. Several studies suggest that if you already have type two diabetes, steel-cut oats may be your best choice. These help to lower your sugar levels. Read More »

Are You Getting Enough Fiber?

Are You Getting Enough Fiber?

Fiber is a fundamental part of our diet, and critical for good health. Experts recommend a fiber intake of 25- 30 grams per day, yet the average American only gets 15 grams.

A high-fiber diet:

• Makes you feel full faster – helping you lose weight and maintain a healthy weight
• Reduces the risk of heart disease
• Maintains healthy cholesterol
• Reduces your risk of developing diabetes (and if you have diabetes, a high fiber diet can help you healthy blood sugar)
• Maintains regularity, so you don’t need laxatives
• Reduces your risk of certain cancer
• Improves your immune system

Focusing on fiber helps you return to the foods that Mother Nature intended you to eat in the first place. Read More »