Nutrition

Why is Nutrition So Important?

in Nutrition by One Yellow Tree Comments are off

Why is nutrition important?

Well, lets take a look at that statement. If we could imagine our bodies from the inside out what would that look like? How often do we leave our car without gas or oil? Can we make it to work and back on empty without refuelling? Well the answer is no, we cannot. So why would we spend even one day running our bodies on empty.

Our body is the most important source that we have. If we do not maintain or fuel our bodies we are simply creating a body that does not work properly. Learning how to create optimal nutrition and health is the key to having a healthy body. Along with eating ,the second most important thing we can do for ourselves is to add physical exercise daily. Without exercising there is no other way to rid the body of toxins from our everyday lifestyles.Toxins are created from the foods we drink, eat and the environment we live in. What does optimal health and fitness look like?

Optimal health is taking the time to provide your body with a full variety of nutrients, vitamins, proteins, carbohydrates, good fats and water. In order to fuel the body eating is a must. Find a good variety of foods to eat per day. Planning out 5-6 small meals per day allows us to maintain a healthy body weight and does not over fill our gas tank. Our body instead says thank you and does not need to store the over full gas tank as fat. Instead it burns off our food as fuel and keeps our metabolism and body running smoothly.My suggestion is to follow the Canada food guide for guidance on servings sizes and proper quantity amounts of each food group to intake daily. This is a great way to maintain a healthy body weight. Making sure you are getting all 4 food groups (proteins, good fats, carbohydrates and fruits & vegetables) will give you a good amount of your daily vitamins and minerals. If you are feeling you are still lacking a variety of foods, then this is where you can add a vitamin supplement to your daily lifestyle.

Please visit www.inspiredchanges.ca or www.inspiredchanges.mychoices.biz to find a vitamin that will work for you. Adding a daily vitamin is a great way to make sure your body is complete, energized and is not missing any vital nutrients or vitamins.Please take the time to create the healthy body you deserve! Your first step has already been done by searching for this information to help you. The next step is planning your next meal! After that it’s very important to schedule in 30minutes per day to be physically active ( Walk the dog, bike, ride, run, jog, swim ,skip rope or join a sport ) the goal here is to DO anything active that is going to make you SWEAT! Best wishes to a healthy active new YOU!

by Inspired Changes Personal Training

Ditch the BELLY fat!

in Nutrition by inspiredchanges 4 Comments

Ditching belly fat may be a simple matter of choosing the right rice or bread. And the choice to make? Whole grains.

You probably already love whole grains for their heart-healthy, disease-defying superpowers. So new research on their belly-fat-busting abilities should vault whole grains to the top of your grocery list.

A One-Grain Guy
In fact, the more whole grains you add to your diet in place of refined grains, the better off your waistline will be. In a new study where scientists reviewed the diets of close to 3,000 men and women, they found a strong correlation between belly fat and grain choice. The whole-grain lovers tended to have less belly fat than refined-grain buyers — and had smaller waists, too. But eating more whole grains had a fat-curbing effect only when it was combined with a low intake of refined grains. So eating that whole-grain cereal at breakfast doesn’t mean you can slack off and have the white-bread sandwich at lunchtime. (Here’s another stomach-slimming secret: Cook with this type of fat.)

The Magic Number
Just how many whole-grain servings do you need to stay slim? Researchers think at least three servings daily is a good goal. That can be achieved with half a cup of steel-cut oatmeal in the morning and a couple of slices of whole-grain bread for your sandwich at lunch. But not just any whole-grain bread. Find a loaf that’s high in fiber. Researchers suspect the waist-friendly qualities of whole-grain products come, in part, from the appetite-steadying fiber found inside. Whole grains also have lots of magnesium, which is good for improving insulin sensitivity. (Find out which flavonoids may help curb belly fat.)

Yep, even cookies can be made with whole grains. Try this delicious cookie recipe that’s made with smarter flour: Ginger Crinkle Cookies.

The Soy Myth: Soy is Not a Health Food

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The Soy Myth: Soy is Not a Health Food

http://www.youtube.com/watch?v=RdFVnJQJCRI

Eating for your Chakras

in Nutrition by inspiredchanges 8 Comments
Check out the foods under each of the seven primary chakras below to help you determine how your current diet might be deficient or over-indulgent. We can do our part in helping bring balance to our chakras by eating a balanced diet.
Feeding Your Root Chakra
Grounding
•Root vegetables: carrots, potatoes, parsnips, radishes, beets, onions, garlic, etc.
•Protein-rich foods: eggs, meats, beans, tofu, soy products, peanut butter
•Spices: horseradish, hot paprika, chives, cayenne, pepper
Feeding Your Sacral Center
Nourishing the Sexual/Creativity Center
•Sweet fruits: melons, mangos, strawberries, passion fruit, oranges, coconut, etc.
•Honey
•Nuts: almonds, walnuts, etc.
•Spices: cinnamon, vanilla, carob, sweet paprika, sesame seeds, caraway seeds
Feeding Your Solar Plexus Chakra
Boosting Self-Esteem and Encouraging Self-Love
•Granola and Grains: pastas, breads, cereal, rices, flax seed, sunflower seeds, etc.
•Dairy: milk, cheeses, yogurt
•Spices: ginger, mints (peppermint, spearmint, etc.), melissa, chamomile, turmeric, cumin, fennel
Feeding Your Heart Chakra
Healing Emotional Hurts
•Leafy vegetables: spinach, kale, dandelion greens, etc.
•Air vegetables: broccoli, cauliflower, cabbage, celery, squash, etc.
•Liquids: green teas
•Spices: basil, sage, thyme, cilantro, parsley
Feeding Your Throat Chakra
Speaking One’s Truth
•Liquids in general: water, fruit juices, herbal teas
•Tart or tangy fruits: lemons, limes, grapefruit, kiwi
•Other tree growing fruits: apples, pears, plums, peaches, apricots, etc.
•Spices: salt, lemon grass
Feeding Your Brow Chakra
Awakening Third Eye Senses
•Dark bluish colored fruits: blueberries, red grapes, black berries, raspberries, etc.
•Liquids: red wines and grape juice
•Spices: lavender, poppy seed, mugwort
Feeding Your Crown Chakra
Opening and Clearing the Spiritual Communication Center
•Air: fasting / detoxing
•Incense and Smudging Herbs: sage, copal, myrrh, frankincense, and juniper
Incense and smudging herbs are not to be eaten but are ritually inhaled through the nostrils or can be smoked through a ceremony pipe for purification purposes.

Are You Eating Enough Alkaline Foods to Maintain Vital Health?

in Nutrition by inspiredchanges Comments are off
Are You Eating Enough Alkaline Foods to Maintain Vital Health?


This chart provides information that shows the contribution of various food substances to the acidifying of body fluids, and ultimately, to the urine, saliva, and blood. In general, it is important to eat a diet that contains foods from both sides of the chart.

Allergic reactions and other forms of stress tend to produce acids in the body. The presence of high acidity indicates that more of your foods should be selected from the alkalizing group.

You may find it useful to check your pH using our Personal pH Test Kit in order to find out if your selection is providing the desired balance.

People vary, but for most,
the ideal diet is 75 percent alkalizing
and 25 percent acidifying
foods by volume.

ALKALIZING FOODS
VEGETABLES
Garlic
Asparagus
Fermented Veggies
Watercress
Beets
Broccoli
Brussel sprouts
Cabbage
Carrot
Cauliflower
Celery
Chard
Chlorella
Collard Greens
Cucumber
Eggplant
Kale
Kohlrabi
Lettuce
Mushrooms
Mustard Greens
Dulce
Dandelions
Edible Flowers
Onions
Parsnips (high glycemic)
Peas
Peppers
Pumpkin
Rutabaga
Sea Veggies
Spirulina
Sprouts
Squashes
Alfalfa
Barley Grass
Wheat Grass
Wild Greens
Nightshade Veggies
FRUITS
Apple
Apricot
Avocado
Banana (high glycemic)
Cantaloupe
Cherries
Currants
Dates/Figs
Grapes
Grapefruit
Lime
Honeydew Melon
Nectarine
Orange
Lemon
Peach
Pear
Pineapple
All Berries
Tangerine
Tomato
Tropical Fruits
Watermelon

PROTEIN
Eggs
Whey Protein Powder
Cottage Cheese
Chicken Breast
Yogurt
Almonds
Chestnuts
Tofu (fermented)
Flax Seeds
Pumpkin Seeds
Tempeh (fermented)
Squash Seeds
Sunflower Seeds
Millet
Sprouted Seeds
Nuts

OTHER
Apple Cider Vinegar
Bee Pollen
Lecithin Granules
Probiotic Cultures
Green Juices
Veggies Juices
Fresh Fruit Juice
Organic Milk
(unpasteurized)
Mineral Water
Alkaline Antioxidant Water
Green Tea
Herbal Tea
Dandelion Tea
Ginseng Tea
Banchi Tea
Kombucha

SWEETENERS
Stevia

SPICES/SEASONINGS
Cinnamon
Curry
Ginger
Mustard
Chili Pepper
Sea Salt
Miso
Tamari
All Herbs

ORIENTAL VEGETABLES
Maitake
Daikon
Dandelion Root
Shitake
Kombu
Reishi
Nori
Umeboshi
Wakame
Sea Veggies

ACIDIFYING FOODS
FATS & OILS
Avocado Oil
Canola Oil
Corn Oil
Hemp Seed Oil
Flax Oil
Lard
Olive Oil
Safflower Oil
Sesame Oil
Sunflower Oil

FRUITS
Cranberries

GRAINS
Rice Cakes
Wheat Cakes
Amaranth
Barley
Buckwheat
Corn
Oats (rolled)
Quinoi
Rice (all)
Rye
Spelt
Kamut
Wheat
Hemp Seed Flour

DAIRY
Cheese, Cow
Cheese, Goat
Cheese, Processed
Cheese, Sheep
Milk
Butter

NUTS & BUTTERS
Cashews
Brazil Nuts
Peanuts
Peanut Butter
Pecans
Tahini
Walnuts

ANIMAL PROTEIN
Beef
Carp
Clams
Fish
Lamb
Lobster
Mussels
Oyster
Pork
Rabbit
Salmon
Shrimp
Scallops
Tuna
Turkey
Venison

PASTA (WHITE)
Noodles
Macaroni
Spaghetti

OTHER
Distilled Vinegar
Wheat Germ
Potatoes

DRUGS & CHEMICALS
Chemicals
Drugs, Medicinal
Drugs, Psychedelic
Pesticides
Herbicides

ALCOHOL
Beer
Spirits
Hard Liquor
Wine

BEANS & LEGUMES
Black Beans
Chick Peas
Green Peas
Kidney Beans
Lentils
Lima Beans
Pinto Beans
Red Beans
Soy Beans
Soy Milk
White Beans
Rice Milk
Almond Milk

Ways to Eat Clean!

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10 Tips to Eating Clean

1. Plan your meals ahead of time ( Make a food menu for each day)

2. Drink 8oz water 30 min before your meal ( Drink 8 oz cups of water per day, start your day with a glass of water before you eat or drink anything else)

3. Add 2 fruits and 5 vegetable servings to your day( 1/2 cup blueberries, 1 apple, 1 cup salad ,1cup veggies, 1/2 cup cooked/steamed vegetables)

4. Add 4-5 whole grains ( 1/2 cup oatmeal, 1 pc of w/w bread, 1/2 cup brown rice, 1/4 cup crackers)

5. Add 2-3 protein servings ( 1/2 cup Yogurt, 4 oz chicken, 1/4 cup almonds)

6. Skim Milk – drink one 8oz glass per day!

7. Add good fats into your daily meals ( 1tbsp Virgin Olive Oil, 1 tbsp 100% Natural peanut or Almond buuter, 3 slices avocado)

8. Prepare your vegetables every 2 two days;  slice them up and place them in sealed containers in your fridge! This makes it easy to throw them in stir-frys ,steam them or  to eat raw~

9. Make extra food to place in freezer for the days when life is just to busy!

10. Don’t add a lot of sauces or dips to your meals , use spices instead!

by Inspired Changes!

Benefits of Vitamin A

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Vitamin A

   
Vitamin A, also called retinol, helps your eyes adjust to light changes when you come in from outside and also helps keep your eyes, skin and mucous membranes moist. Vitamin A mostly comes from animal foods, but some plant-based foods supply beta-carotene, which your body then converts into Vitamin A. It also has antioxidant properties that neutralize free radicals in the body that cause tissue and cellular damage.Early information from scientific studies suggests that beta-carotene might help people who already have Coronary Artery Disease (CAD). The American Heart Association doesn’t recommend taking supplements of beta-carotene until more is known, however.

Nutritionists categorize vitamins by the materials that a vitamin will dissolve in. There are two categories: water-soluble and fat-soluble vitamins. Fat-soluble vitamins—vitamins A, D, E and K—are stored in the fat tissues of the body for a few days to up to six months. If you get too much of a fat-soluble vitamin, it can be stored in your liver and may sometimes cause health problems. Vitamin A is a fat-soluble vitamin.

Other Vitamins:

 

Some people take mega-doses of fat-soluble vitamins, which can lead to toxicity. Eating a normal diet of foods rich in these vitamins won’t cause a problem. Remember, you only need small amounts of any vitamin. In the case of vitamin A, overconsumption has been linked with an increased risk of fractures in postmenopausal women.Some health problems can make it hard for a person’s body to absorb these vitamins. If you have a chronic health condition, ask your doctor about whether your vitamin absorption will be affected.

Top

How Much Vitamin A Is Enough?
It’s recommended that women consume 800 mcg and men consume 1000 mcg of vitamin A daily. 

Sources of Vitamin A

Top sources of vitamin A include:

  • Beef liver
  • Egg yolk
  • Cheddar cheese
  • Fortified milk

Top sources of beta-carotene include:

  • Sweet potato
  • Carrots
  • Pumpkin
  • Cantaloupe
  • Broccoli
  • Apricots
  • Spinach and collard greens

Can You Have Too Much or Too Little?
Vitamin A deficiency is rare in the United States, but it can cause night blindness, eye inflammation, diarrhea and other problems. Overconsumption of vitamin A can cause nausea, irritability and blurred vision in its mild form. In addition, the palms of the hands and the bottoms of the feet can turn orange if a person has a high intake of Vitamin A. Vitamin A toxicity can cause growth retardation, hair loss and enlarged spleen and liver in its more severe form. Vitamin A overdose can also cause birth defects and has been linked to increased risk of bone fractures in some people.

Vitamin Storage
If you want to get the most vitamins possible from your food, refrigerate fresh produce, and keep milk and grains away from strong light. Vitamins are easily destroyed and washed out during food preparation and storage. If you take vitamin supplements, store them at room temperature in a dry place that’s free of moisture.

Fruit Calories

in Nutrition by inspiredchanges Comments are off
Type of Fruit Amount Calories Kilojoules
Apples (all varieties)
   
Apricots
Avocado
Banana
      ” Lady Finger
Blueberries
Blackberries
Breadfruit
Cantaloupe (rockmelon)
Carambola Star Fruit
Cherries
Coconut
Coconut Water
Crabapples
Cranberries
Cumquats
Currants
Custard Apple
Dates
Figs
Fruit Salad (fresh average)
Grapefruit
Grapes
Jackfruit
Kiwifruit
Lemon
Lime
Lychees
Mandarin
Mango
Mulberries
Nectarine
Olives (all types)
Oranges (all varieties)
Pawpaw (Papaya)
Passionfruit
Peaches
Pears
Pineapple
Plums
Pomegranate
Quince
Raspberries
Rhubarb
Rockmelon (Cantaloupe)
Sapotes
Strawberries
Tangerine
Tomato
Watermelon / Rockmelon
1 medium
1 large
1 large
1 medium
1 large
1 medium
1 cup
1 cup
100 grams
1 cup cubed
1 medium
1 medium
100 grams
250 mls
1 cup sliced
1/2 cup
6 large
1/2 cup
1 medium
3 only
1 medium
1 cup
1 medium
1 large bunch
1 medium
1 medium
1 medium
1 small
1 medium
1 medium
1 medium
1 cup
1 medium
1 medium
1 medium
1 small
1 medium
1 medium
1 medium
1 cup cubes
1 medium
1/2 medium
100 grams
100 grams
1 cup cubes
1 cup cubes
1 medium
1 large
1 small
1 medium
1 thick slice
65
100
20
255
100
50
50
50
100
40
55
5
270
50
90
20
50
35
200
160
50
120
20
310
320
40
25
10
10
35
100
60
30
10
80
80
15
40
75
55
35
75
50
25
25
40
140
10
35
20
70
270
420
85
1065
420
210
210
210
420
165
230
20
1130
210
380
85
210
140
840
670
210
500
85
1300
1345
165
105
40
40
145
420
250
135
42
335
335
65
165
315
230
150
315
210
105
105
165
590
42
150
85
300

Benefits to Eating Cinnamon

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How to Lose Weight Using Cinnamon Powder and Honey
The recipe for this alleged miraculous weight loss aid is very simple. Combine one teaspoon honey with one-half teaspoon cinnamon powder and boil in one cup of water. After the mixture has boiled, filter it into another cup. Divide the mixture into two half-cup quantities to be consumed one-half hour before breakfast and one-half hour before going to sleep at night. Some proponents recommend adding raw honey after the water has boiled to retain nutrients and thus the benefits.

By following this regimen, it is suggested that a dieter may easily lose three to five pounds within one week without changing anything else within his or her diet. Differences in results may be due to the cinnamon used. There are three types of cinnamon:

•Ceylon cinnamon
•Indonesian cinnamon
•Cassia cinnamon
The Effect It Has on the Body
According to materials and articles recommending this diet aid, this mixture of cinnamon powder and honey stops the body from accumulating fat.

Other explanations include the fact that honey is an antioxidant and does all kinds of good things for the body.

Cinnamon is said to influence blood sugar and the way it’s processed, giving your body a better chance to break it down in such a way that it doesn’t turn to fat. It is said that abdominal weight is more sensitive to cinnamon’s effects than other body weight.

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