Nutrition and wellness is tasteful
Exercise is a benefit to every part of the body--mind included.
Exercise makes you look better, lose weight, and lowers your risk of many chronic diseases, and slows down aging.
"You don't have to cook fancy or complicated masterpieces--just good food from fresh ingredients."
"If we're not willing to settle for 'junk living,' we shouldn't settle for junk food."
Food is medicine
"Let medicine be thy food, and food be thy medicine."
"Don't eat anything your great grandmother wouldn't recognize as food."
Friday, October 28, 2016
Wednesday, October 26, 2016
Some helpful things to do to keep you from getting to the point of prediabetes doesn't take a huge amount of effort either -- think of small baby steps that are "doable" as opposed to something insurmountable.
A few things to start with would be to not eliminate carbs all together, but switch from simple carbs to complex ones. Simple carbs are more of the processed, sugary foods that have little to no nutritional value. Think about when you go to the grocery store as well -- shopping the perimeter of the grocery store contains more of your healthy foods as opposed to the middle aisles. One can think of the middle aisles as being more processed foods generally.
Complex carbs are a good tool to keep you fuller longer due to the fiber, vitamins and minerals (like beans, whole grains and vegetables).
Lastly, exercise is definitely a game changer. "One study showed that just 20 minutes of moderate exercise could reduce diabetes risk by 46 percent". Also, did you know that "because sugar is the No. 1 fuel that muscles use for movement, exercise helps lower blood sugar".
By making simple lifestyle changes that include regular sleep, hydration, stressing less when possible and eating healthy portion-sized meals containing at least half vegetables and fruit, you are on your way to a better you!
Tuesday, October 18, 2016
All of the articles with attached links below are current hot topics that weigh heavily on the minds of many people, including myself. In "The Next Hot Trends in Food", learn more about Moringa Trees or Regenerative Grazing or Consumer-Friendly products or New Plant Waters. Check out the link above.
Other articles in this section include The Supermarkets' Best Weapon: Produce or Big Bets on No Frills which describes a German deep-discount grocery chain that is reaching wealthier areas in the United States.
What's Behind the Commodities Glut describes how the boom-bust production cycle has encompassed areas throughout the globe.
A Buck for Broccoli? Similar to what many workplace wellness organizations attempt to do with incentivizing their employees to become healthier; this article is about how paying children to eat their fruits and veggies can create healthier, long-term habits.
The Battle Against Food Deserts has long been a question of finding better ways to reach the poor in America and providing them with healthier food.
Not Your Father's McNuggets is an article that has drawn the attention of many in the food industry with ties to famous food products. The goal: To make their products healthier.
As Crop Prices Fall, Farmers Focus on the Seeds. Farmers need to become better informed about which crops bring in profit and are also sustainable in the long term.
A Food Empire in a Changing World covers the reflections of Cargill's CEO on topics including GMO food, climate change and record harvests.
Lastly, there are other important issues discussed by many well-known names in the food world that include Monsanto's Mike Frank, Jim Perdue of Perdue Farms, and Randall K. Fields, CEO of ReposiTrak. This company assists retailers and food suppliers, pharmaceutical and supplement industries comply with federal requirements.
Friday, October 14, 2016
Tuesday, October 11, 2016
Exercise is a given, but that is only part of the equation. So, some ways to combat depression could be as simple as including good foods in our diet -- nutrients that enable our bodies to function properly and efficiently.
Some of the 10 best nutrients to include in our diets to help boost our moods include:
(1) Tryptophan: Serotonin (a chemical neurotransitter found in the brain) which is a component part of the amino acid tryptophan is found in many foods. A lack of enough tryptophan in the diet can be associated with depression.
Foods containing tryptophan include: yogurt, milk, eggs, peanuts, bananas, poultry and fish.
(2) Magnesium: A lack of magnesium in the diet has been associated with mood disorders like anxiety, depression and bipolar disorder. Additionally, it is good to note that some factors can affect the way the body synthesizes this mineral like excessive alcohol, chronic stress and age.
Foods containing Magnesium include: dark chocolate, yogurt, spinach, salmon, peanuts, black beans, cashews and more....
(3) Omega 3 Fatty Acids: These are indeed important for proper brain function and they certainly can affect mood swings and bring on bouts of depression. By adding more Omega's to the diet, depression and bipolar disorder can be greatly minimized.
There are 3 types of Omega-3 fatty acids: EPA (eicosapentaenoic acid), DHA (docosahaxaenoic acid) and ALA (alpha-linolenic acid). Fish like mackerel, salmon, sardines, halibut and tuna contain EPA and DHA Omega-3 fatty acids; ALA Omega-3 fatty acids are found in such foods as flax seeds, soybean oil, pumpkin seeds and walnuts.
(4) Zinc: The RDA (Recommended Daily Allowance) for zinc is 8 mg/day for women and 11 mg/day for men. Low levels of this mineral have been associated with serious depression and in fact, zinc treatment is used as an effective antidepressant.
Foods that contain Zinc include: Oysters, beef, pork, lamb, cashews, pumpkin seeds, lentils and more.
(5) Chromium: This mineral is important for the effectiveness of neurotransmitters which send messages between nerve cells and has been useful in the treatment of depression.
Foods that contain chromium: Broccoli, free range beef and pork, Brazil nuts, egg yolks and tomatoes.
(6) Iron: Iron is crucial for proper health function as it alleviates fatigue and mood fluctuations; lack of iron in early childhood has even been associated with learning issues.
Foods containing iron: Free range beef, pork and poultry, fish, lentils, spinach, Swiss chard and dark chocolate.
(7) Calcium: Calcium can certainly affect mood and can also alleviate symptoms of depression. Calcium can help with PMS associated depression too. The RDA for calcium is 1,000 mg/day for adults.
Foods containing calcium include: Cottage cheese, canned salmon, kale, black-eyed peas, baked beans, oranges and almonds.
(8) Vitamin D: There is no doubt that Vitamin D can improve mood and can be detected with inadequate intake of foods rich in vitamin-D and limited sun exposure.
Foods that contain Vitamin D: Wild Salmon, mushrooms, canned tuna, canned sardines, egg yolks and plenty of sunlight.
(9) Folate: Folate has been known to contribute to depression and irritability as well. The RDA for folate is 400 mcg/day for adults.
Foods that contain Folate include: Free range beef liver, Brussels sprouts, oranges, almonds and sunflower seeds.
(10) Lastly, Vitamin B6 assists in the production of neurotransmitters and is crucial for mood regulation. By not having enough of this vitamin, there is an increased risk of depression.
Foods that contain Vitamin B6 include Free range poultry, tuna, salmon, beans, spinach, carrots, brown rice.
The foods that are delineated in this article are not hard to find in the grocery store and can easily be part of a healthy diet.
Friday, October 7, 2016
The Wall Street Journal is covering a story on how McDonald's is losing the burger war, there is an upswing in healthier fast food take out and alas, we are even seeing how technology is improving workplace wellness. There is no doubt that technology is here to stay and it is rapidly growing in ways that can be a benefit to society. For starters, learn about the 9 Ways that Technology is making its mark on workplace health and wellness.
(1) Increased productivity: Many employees (12%) from a variety of companies are now wearing wearable technology like Fitbits, Jawbone and Apple Watch.
(2) By using wearables like Fitbit, employees have access to tracking their own health and can even be provided with a host of valuable biometric data (like blood pressure, heart rate). Of course, the employee would need to agree to the sharing of information with their organization.
(3) More employees are showing up to work! Things like work-life balance are becoming more and more important to people -- as it should be. Technology used in real time can help with determining employee stress levels and so much more.
(4) Speaking of Reducing stress levels, it can't be disputed that maintaining and improving the health of employees should be the focus. There are wearables like Pip which look at decreasing stress levels with the use of interactive games.
(5) Creating a supportive company culture is recognized as important for many who use the wearables. Now employees can share details if they like and can even increase motivation to work/play together.
(6) Cognitive skills are increased with the use of interactive games.
(7) More motivation is always a good thing. It certainly is helpful for employees to track their progress and naturally want to do more in order to keep up with their health needs.
(8) Business savings can be seen for employees as well since visits to the doctor can turn into annual checkups instead of frequent emergency visits. Healthcare costs are expensive no doubt.
(9) Managing expectations and Fostering Positive Team Results: Organizations that want to keep healthy and productive employees also must respect their privacy. Through the management of a good wellness program there can be a huge win for both the employer and the employee.
The proper care and acknowledgement of keeping a dynamic healthy workplace wellness program by the employer will keep employees productive and can make the workplace an overall happier and healthier place to spend time. After all, at least 50% of people's time is spent in the workplace. Click on the link above to get more details about the 9 ways technology can make a positive difference in the workplace.