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5 Reasons To Go Meatless
It’s no secret that the American meat-heavy diet could use a serious overhaul. We consume nearly one and a half times more meat than most industrialized nations and use more than 50 percent of our water and land to raise livestock. This heavy reliance on animal protein is taking a toll on our health and contributing to a multitude of environmental concerns, including global warming, air and water pollution.
While a full vegetarian diet may seem a bit too extreme, here are five good reasons to consider going meatless, at least part of the time.
Health professionals have been warning us for some time now that diets high in meat load us down with saturated fat, increasing our risk for heart disease, diabetes and certain forms of cancer. According to Johns Hopkins School of Public Health, giving up meat even one day a week can reduce consumption of harmful fat by 15 percent. Further studies also point to a decreased risk of breast cancer in women who eat meat less frequently because saturated fat stimulates certain types of estrogen-receptive tumors.
Diets heavy in meat really rack up the grocery bill. Pound for pound, animal proteins cost three times the amount of beans or whole grains, and going meatless now and again can make a serious dent in your food budget. Unlike the minimal storage life of meat, canned or dried ingredients used in many vegetarian recipes stay fresh in your pantry for months at a time, making bulk purchasing a further savings for the savvy shopper.
Is there anyone out there who doesn’t need to watch calories? Going meatless can be very good for your waistline. Diets higher in complex carbohydrates (whole wheat, cornmeal, oats, potatoes, brown rice and beans) are low in fat and fill us up quickly, translating to lower calorie intake and fewer cravings between meals. Vegetarian meals are also richer in vitamins and minerals, especially when combined with plenty of fresh fruits and vegetables.
There is growing evidence that human resistance to certain antibiotics is linked to similar substances used to prevent illness and promote weight gain in animals raised in factory farms, where most commercial meat comes from. Limiting quantities of poultry and red meat can help protect our immune systems from harmful byproducts and even contagious disease.
Climate change and global warming are high on our list of worries these days, and many of us wonder how we can make a difference. According to the Environmental Defense Fund, if every American skipped just one serving of meat per week, this would be the same as taking 8 million cars off the road. This would reduce overall meat production and supply transport, thus reducing greenhouse gas emissions considerably.
If you are thinking about going meatless — at least some of the time — the trick is to shake up your menu gradually and experiment a bit. Start with one of your favorite recipes and see how simple it is to replace the meat with a vegetarian alternative. Beans make a delicious, protein-rich filling for Mexican favorites like tacos or burritos.
Try topping homemade pizza with portabella mushrooms instead of pepperoni or sausage. Don’t give up too many of the foods you enjoy — just be creative and learn to prepare them in new, healthier ways. Even moderate changes can make an enormous difference in your health and contribute to the welfare of our planet.
Source: Copyright © 2008-2012. All rights reserved. MyDailyMoment is a trademark of Flatiron Media, LLC.
10 Diabetes-Friendly Meals That Beat Belly Fat
These recipes are delicious: That’s the first thing you need to know. And we’re not talking “delicious for diabetes-friendly” food—no, these are good without any ifs or ands. The only but is that all 10 of the following recipes are especially formulated to help flatten your belly and fight diabetes. Some are loaded with fruits and veggies, others feature lean proteins or fish, some contain whole grains—and all have an added dash of monounsaturated fatty acids, or MUFAs (moo-fahs) for short, which help target belly fat, control blood sugar levels, and reduce insulin resistance.
Whether you’re craving French toast, pasta salad, or chicken parm these 10 meals will help keep your blood sugar steady, your taste buds happy and your belly nice and slim.
1. Strawberry Almond French Toast: It’s the quintessential Sunday morning breakfast—with a twist: Swap standard white for whole grain bread (one study showed that simple step could reduce your risk of type 2 diabetes by up to 20%); and top your toast with strawberries (which research suggests helps regulate blood sugar) and MUFA-rich almonds.
INGREDIENTS
- 1 egg
- 1/4 cup fat-free milk
- 1/4 teaspoon ground cinnamon
- 1 slice whole grain bread
- 1 teaspoon trans-free margarine
- 1/2 cup sliced strawberries
- 2 tablespoons sliced almonds, toasted
INSTRUCTIONS
1. Beat the egg in a shallow bowl with the milk and cinnamon. Dip both sides of the bread in the egg mixture.
2. Melt the margarine in a nonstick skillet over medium heat. Cook the bread for about 2 to 3 minutes per side, or until golden. Cut in half diagonally.
3. Place half on a plate. Top with half of the strawberries and almonds. Cover with the other toast half and the remaining strawberries and almonds.
*Chef’s Note – MAKE IT A FLAT BELLY DIET MEAL: Serve with 3 slices Applegate Farms Organic Turkey Bacon (105).
NUTRITIONAL FACTS PER SERVING
CALORIES ~ 303.9 CAL
FAT ~ 15.7 G
SATURATED FAT ~ 3.2 G
SODIUM ~ 267.9 MG
CARBOHYDRATES ~ 26.1 G
TOTAL SUGARS ~ 9.4 G
DIETARY FIBER ~ 5.4 G
PROTEIN ~ 15.8 G
2. Tortellini Pasta Salad: Yes, you can most definitely still have pasta—just bulk up the dish with nutrient-rich vegetables, like broccoli— it’s packed with cancer-fighting vitamin A and it’s a good source of fiber, which helps slow the rise of blood sugar after you eat. Stir in belly-flattening olives and 2 tablespoons of pesto for extra flavor and more MUFAs.
INGREDIENTS
- 1 package (9 ounces) refrigerated tricolor cheese tortellini
- 2 cups trimmed sugar snap peas
- 2 cups baby carrots
- 2 cups broccoli florets
- 2 tablespoons pesto
- 1 cup cherry tomatoes, halved
- 40 chopped black olives
- 1/4 teaspoon ground black pepper
- fresh basil (optional)
INSTRUCTIONS
1. Place the tortellini into a large pot of boiling water. Cook according to package directions, stirring occasionally. Add the sugar snap peas, carrots, and broccoli and cook for the last 3 minutes, or until tender but still crisp.
2. Drain the pasta and vegetables, and rinse with cold water. Place into a large bowl and toss with the pesto. Gently fold in the tomatoes, olives, and pepper. Garnish with basil, if using.
*Chef’s Notes – A SINGLE SERVING OF THIS RECIPE COUNTS as a Flat Belly Diet Meal without any add-ons.
NUTRITIONAL FACTS PER SERVING
CALORIES ~ 366.7 CAL
FAT ~ 13.1 G
SATURATED FAT ~ 3.9 G
SODIUM ~ 776.1 MG
CARBOHYDRATES ~ 50.2 G
TOTAL SUGARS ~ 8.7 G
DIETARY FIBER ~ 8 G
PROTEIN ~ 14.7 G
3. Guacamole and Chips: You’ve heard people say avocado is full of “good” fat, but do you know how good it is? Research suggests MUFAs (found in avocados and other foods) not only help you lose weight and shrink belly fat, but they specifically reduce visceral belly fat—the dangerous kind found deep in your abdomen and strongly associated with prediabetes and diabetes. That’s good stuff. So enjoy your guac, but skip the store-bought chips (even if they come in a cool shape); instead, slice healthier whole wheat tortillas into wedges and bake until crisp and almost puffy.
INGREDIENTS
- 2 cups mashed Hass avocado
- 1 large tomato, chopped
- 1/4 white onion, diced
- 1/4 cup chopped fresh cilantro
- 1/4 cup freshly squeezed lime juice
- 1 fresh jalapeno chile pepper, minced (wear gloves when handling)
- 1/4 teaspoon salt
- 1/2 teaspoon green or red hot sauce, such as tabasco (optional)
- 8 whole wheat tortillas (8″ diameter)
- vegetable oil spray
- chili powder
INSTRUCTIONS
1. Place the avocado, tomato, onion, cilantro, lime juice, pepper, salt, and hot sauce (if using) in a medium bowl. Stir until combined.
2. Preheat the oven to 350°F. Spread the tortillas on a work surface. Coat lightly with vegetable oil spray. Sprinkle lightly with chili powder. Flip the tortillas and repeat with the spray and chili powder.
3. Place the tortillas in a stack. With a serrated knife, cut the stack into 8 equal wedges. Spread the triangles out on a baking sheet or sheets so they are not touching. Bake for about 10 minutes, or until crisp and starting to puff. Let stand to cool. Serve right away with the guacamole or store in an airtight container.
*Chef’s Notes – MAKE IT A FLAT BELLY DIET MEAL: Serve with 1/2 cup mashed black beans (110) and 1/2 fresh mango (67).
NUTRITIONAL FACTS PER SERVING
CALORIES ~ 205.4 CAL
FAT ~ 10.8 G
SATURATED FAT ~ 1.2 G
SODIUM ~ 352.1 MG
CARBOHYDRATES ~ 23.3 G
TOTAL SUGARS ~ 2.1 G
DIETARY FIBER ~ 5.8 G
PROTEIN ~ 4.5 G
4. Salmon Sandwiches: Salmon is an excellent source of omega-3. Omega-3s help cool chronic inflammation in the body, a major contributor to age-related conditions like insulin resistance and diabetes. Plus, studies show consuming healthy amounts of fish significantly reduces your risk of heart disease. Stick to two servings a week—and choose the kinds with lower levels of toxins, like wild salmon (available in less expensive cans versus pricier fillets), as well as mackerel and herring.
INGREDIENTS
- 1/4 cup canola oil mayonnaise
- 1/2 teaspoon wasabi paste
- 2 cups (14.75-ounce can) canned Alaskan wild salmon, drained
- 8 thin slices 100% whole wheat bread, toasted
- 4 thin slices red onion
- 4 thin rings red bell pepper
- 4 teaspoons sliced pickled ginger
- 1 cup arugula
INSTRUCTIONS
1. Combine the mayonnaise and 1/4 teaspoon of the wasabi paste and stir until smooth. Add more wasabi, if desired, to suit your taste. Gently fold in the salmon.
2. Place 4 slices of the bread on a work surface and top each with 1/2 cup of the salmon mixture, 1 onion slice separated into rings, 1 pepper ring, 1 teaspoon ginger, and 1/4 cup arugula. Top with the remaining 4 slices of bread.
*Chef’s Notes – MAKE IT A FLAT BELLY DIET MEAL: Serve with 1/4 cup frozen, thawed shelled edamame (61).
NUTRITIONAL FACTS PER SERVING
CALORIES ~ 345.5 CAL
FAT ~ 15.8 G
SATURATED FAT ~ 1 G
SODIUM ~ 608.8 MG
CARBOHYDRATES ~ 27.7 G
TOTAL SUGARS ~ 4.9 G
DIETARY FIBER ~ 4.7 G
PROTEIN ~ 19.4 G
5. Chicken Parmesan: Mix finely chopped pine nuts into the bread crumbs before coating the cutlets for an extra boost of MUFAs. A large international study found people with type 2 diabetes who followed a Mediterranean-style diet enriched with MUFAs dropped fasting blood sugar levels by up to 30 points—that’s enough to perhaps reduce doses of diabetes medications, or even eliminate them altogether. Make the bread crumbs whole wheat and you help protect your heart, too.
INGREDIENTS
1 egg
1 tablespoon water
1/2 cup pine nuts, finely chopped
1/4 cup whole wheat bread crumbs
1/2 teaspoon italian seasoning
4 chicken cutlets (about 3 ounces each)
2 cups prepared marinara sauce
1/4 cup shredded part-skim mozzarella cheese (about 2 ounces)
INSTRUCTIONS
1. Preheat the oven to 425°F. Coat a baking sheet with cooking spray.
2. Whisk the egg with the water in a shallow dish. Combine the pine nuts, bread crumbs, and seasoning in another shallow dish. Dip the chicken into the egg and then the nut mixture. Place the chicken on the prepared baking sheet.
3. Bake for 10 minutes. Turn the chicken over and top each with 1/2 cup of the marinara sauce and some of the cheese. Bake for 5 to 10 minutes longer, or until the cheese has melted and the chicken is cooked through.
*Chef’s Notes – MAKE IT A FLAT BELLY DIET MEAL: Serve with 2 cups steamed spaghetti squash (84).
NUTRITIONAL FACTS PER SERVING
CALORIES ~ 327.8 CAL
FAT ~ 18.3 G
SATURATED FAT ~ 3.1 G
SODIUM ~ 680.7 MG
CARBOHYDRATES ~ 14.5 G
TOTAL SUGARS ~ 1.1 G
DIETARY FIBER ~ 2.9 G
PROTEIN ~ 28.9 G
6. Greek Eggplant Casserole: The Greeks like beef in their casserole, so don’t skimp—the meat is good for you. Studies show diets high in protein help you better manage blood sugar. (The fiber in eggplants does, too.) Plus, protein contains an amino acid called leucine that helps preserve more muscle when you diet—the more muscle you have, the more calories your body burns all day Just be sure to choose 97% lean ground beef to limit unhealthy saturated fat.
INGREDIENTS
- 1 onion, chopped
- 2 cloves garlic, minced
- 3/4 pound 97% lean ground beef
- 1 can (14 1/2 ounces) no-salt-added diced tomatoes
- 1/4 cup tomato paste
- 1/2 teaspoon ground cinnamon
- 1/4 teaspoon ground allspice
- 2 eggplants, peeled and cut lengthwise into 1/4″-thick slices
- 6 tablespoons safflower oil
- 2 cups 1% milk
- 3 tablespoons cornstarch
- 1/2 cup grated Romano cheese
INSTRUCTIONS
1. Heat the broiler. Coat a 9″ x 9″ baking dish and a large baking sheet with olive oil cooking spray.
2. Heat a large skillet coated with cooking spray over medium-high heat. Cook the onion and garlic for 3 minutes, or until the onion begins to soften. Add the beef and cook for 5 to 7 minutes, stirring often, or until the beef is browned and cooked through. Stir in the tomatoes (with juice), tomato paste, cinnamon, and allspice. Bring to a boil. Reduce the heat to low and simmer for 10 minutes.
3. Place half of the eggplant on the prepared baking sheet and brush with 3 tablespoons of the oil. Broil 6″ from the heat for 10 minutes or until browned, turning once. Repeat.
4. Whisk together the milk and cornstarch in a small saucepan. Bring to a simmer over medium heat and cook, whisking, for 8 minutes, or until thickened. Remove from the heat and stir in the cheese.
5. Layer half of the eggplant in the baking dish, then half of the meat sauce. Repeat. Spread the cheese sauce on top. Broil for 3 minutes, or until just starting to brown.
*Chef’s Notes – MAKE IT A FLAT BELLY DIET MEAL: Serve with 1/2 cup fat-free Greek-style yogurt (60).
NUTRITIONAL FACTS PER SERVING
CALORIES ~ 341.9 CAL
FAT ~ 19.9 G
SATURATED FAT ~ 4.4 G
SODIUM ~ 339.6 MG
CARBOHYDRATES ~ 20.7 G
TOTAL SUGARS ~ 10.5 G
DIETARY FIBER ~ 5.3 G
PROTEIN ~ 19.7 G
7. Barbecue Pulled Pork: It’s hearty, full of flavor, and feels totally indulgent, but the nutrition facts prove otherwise: This barbecue pork recipe is just over 400 calories per serving (a good amount for a healthy meal) and packed with satisfying protein, and the healthy fats in the olive oil may help reduce metabolic syndrome, according to a Spanish study of over 1,200 adults. Metabolic syndrome is a cluster of conditions that lead to prediabetes and diabetes, as well as heart disease and stroke. Just be sure to plan ahead for this one—the meat needs to slow-cook for almost 2 hours.
INGREDIENTS
- 6 tablespoons olive oil
- 1 1/2 pounds boneless pork loin, trimmed of all visible fat
- 1 medium onion, chopped (about 1/2 cup)
- 2/3 cup ketchup
- 1 tablespoon cider vinegar
- 1 tablespoon molasses
- 2 teaspoons packed brown sugar
- 2 teaspoons mustard powder
- 1 1/2 teaspoons garlic powder
- 1 teaspoon worcestershire sauce
- 1/4 teaspoon freshly ground black pepper
- 1 1/2 cups chicken or vegetable broth
- 6 whole wheat hamburger buns
INSTRUCTIONS
1. Heat the oil in a 4- to 6-quart pot over medium-high heat. Add the pork loin and brown, turning occasionally, for 5 minutes.
2. Add the onion and cook for 5 minutes more, or until the onion starts to turn golden. Add the ketchup, vinegar, molasses, sugar, mustard powder, garlic powder, Worcestershire sauce, black pepper, and broth.
3. Stir well to combine and bring to a boil over medium-high heat. Reduce the heat to low, cover, and simmer, stirring occasionally, for 1 1/2 hours.
4. Uncover the pot and simmer 10 minutes longer, or until the sauce has thickened slightly and the pork is very tender. Remove from the heat.
5. Pull the pork into shreds with two forks and serve on whole wheat hamburger buns.
*Chef’s Notes – A SINGLE SERVING OF THIS RECIPE COUNTS as a Flat Belly Diet Meal without any add-ons!
NUTRITIONAL FACTS PER SERVING
CALORIES ~ 419.1 CAL
FAT ~ 18.7 G
SATURATED FAT ~ 3 G
SODIUM ~ 807.5 MG
CARBOHYDRATES ~ 35.4 G
TOTAL SUGARS ~ 14.1 G
DIETARY FIBER ~ 3.8 G
PROTEIN ~ 28.9 G
8. Mexican Stuffed Peppers: Jalapeño peppers and chili powder give this veggie dish some Mexican heat; the cheese gives you calcium to build strong bones and burn more fat; the brown rice gives your body insoluble fiber to help keep blood sugar steady; and the tomatoes provide carotenoids that help protect against cancer.
INGREDIENTS
- 1/2 cup pine nuts
- 1 jalapeno chile pepper, stemmed, halved, and seeded (wear plastic gloves when handling)
- 2 large cloves garlic
- 1 can (14 1/2 ounces) no-salt-added stewed tomatoes
- 1/4 cup vegetable broth or water
- 2 tablespoons chili powder
- 2 cups cooked brown rice
- 3/4 cup frozen corn kernels
- 2 plum tomatoes, chopped
- 1/2 onion, chopped
- 2 egg whites
- 1/4 teaspoon salt
- 4 large poblano or Cubanelle peppers
- 3/4 cup shredded reduced-fat monterey jack cheese
INSTRUCTIONS
1. Preheat the oven to 400°F. Put the pine nuts in a small baking dish or skillet for about 8 minutes to lightly toast while the oven heats. Tip onto a plate.
2. Combine the jalapeno pepper, garlic, stewed tomatoes with juice, broth or water, and 1 tablespoon plus 2 teaspoons of the chili powder in the bowl of a food processor fitted with a metal blade. Process to a medium-coarse texture. Pour into a 9″ x 13″ glass baking dish and set aside.
3. Mix the rice, corn, plum tomatoes, onion, egg whites, salt, toasted nuts, and remaining 1 teaspoon chili powder in a medium bowl. Halve the poblano or Cubanelle peppers lengthwise and remove the stems and seeds. Spoon about 1/2 cup of the stuffing into each pepper half and place stuffed side up in the reserved sauce in the baking dish.
4. Cover the dish with foil and bake for 40 to 45 minutes, or until the peppers are tender.
5. Remove the foil and sprinkle the peppers evenly with the cheese. Bake for 5 to 8 minutes longer, or until the cheese has melted. Serve the peppers with the sauce.
*Chef’s Notes – A SINGLE SERVING OF THIS RECIPE COUNTS as a Flat Belly Diet Meal without any add-ons!
NUTRITIONAL FACTS PER SERVING
CALORIES ~ 395 CAL
FAT ~ 17.7 G
SATURATED FAT ~ 3.8 G
SODIUM ~ 418 MG
CARBOHYDRATES ~ 50.2 G
TOTAL SUGARS ~ 13.4 G
DIETARY FIBER ~ 8.3 G
PROTEIN ~ 15.7 G
9. Roasted Potatoes with Blue Cheese & Walnuts: They’re the perfect side to a lean piece of broiled flank steak for two reasons. These potatoes are topped with coarsely chopped walnuts—studies show MUFAs help you lose weight, but Mediterranean-style diets that include nuts in particular help you keep the weight off. They’re also topped with blue cheese crumbles—and those are just delicious.
INGREDIENTS
- 1 pound thin-skinned baby potatoes, halved
- 1 1/2 teaspoons olive oil
- 1/4 teaspoon freshly ground black pepper
- 1/8 teaspoon salt
- 1/2 cup coarsely chopped walnuts
- 2 ounces crumbled blue cheese
- 2 scallions, thinly sliced
INSTRUCTIONS
1. Preheat the oven to 425°F. Coat a 9″ x 9″ baking dish with cooking spray or line with parchment paper. Place the potatoes in the prepared dish and toss with the oil, pepper, and salt. Turn cut side down in the pan. Roast for 30 to 35 minutes, or until very tender and lightly golden on the underside.
2. Meanwhile, put the walnuts in a small baking pan or ovenproof skillet and place in the oven to toast for 6 to 8 minutes. Tip into a bowl and let cool. Add the blue cheese and scallions and crumble with your fingers.
3. When the potatoes are done, turn them over and sprinkle evenly with the walnut mixture. Bake for 5 minutes longer, or until the cheese is melted.
*Chef’s Notes – MAKE IT A FLAT BELLY DIET MEAL: Add 3 ounces lean broiled flank steak (165). Serve with 1/2 sliced apple (39).
NUTRITIONAL FACTS PER SERVING
CALORIES ~ 242.7 CAL
FAT ~ 15.5 G
SATURATED FAT ~ 3.8 G
SODIUM ~ 278.8 MG
CARBOHYDRATES ~ 21 G
TOTAL SUGARS ~ 1.8 G
DIETARY FIBER ~ 3.1 G
PROTEIN ~ 7.6 G
10. Chocolate Almond Macaroons: Not only can you sink your sweet tooth into these cookies without an ounce of guilt, but you’re encouraged to dunk the decadent confections into chocolate sauce before taking a bite. That’s because dark chocolate is packed with antioxidants called flavonols that keep arteries flexible, keep blood pressure low, and—when eaten in small quantities—even improve the way your cells absorb sugar. Just stick to healthy portions—and indulge once a day at most.
INGREDIENTS
- 3/4 cup blanched almonds
- 1/2 cup sugar
- 4 egg whites
- 1/4 cup unsweetened cocoa powder
- 1 teaspoon vanilla extract
- 1/2 teaspoon almond extract
- 1/4 teaspoon salt
- 4 ounces bittersweet or semisweet chocolate
- 1/2 cup whole milk
- 2 tablespoons packed brown sugar
INSTRUCTIONS
1. Preheat the oven to 325°F. Line 2 large baking sheets with parchment paper.
2. Toast the almonds in a large, deep skillet over medium heat, stirring often, for about 3 minutes, or until golden. Tip into the bowl of a food processor fitted with a metal blade.
3. Add 1 tablespoon of the sugar. Process until the almonds are finely ground.
4. Beat the egg whites with an electric mixer on high speed until the whites hold soft peaks. Gradually beat in the remaining sugar until the whites hold stiff peaks. Beat in the cocoa, vanilla, almond extract, and salt. Gently fold in the almonds.
5. Drop the mixture by rounded tablespoons onto the prepared baking sheets, leaving 1″ between each macaroon. Bake for 27 to 30 minutes, or until very lightly browned. Place baking sheets on a rack and let macaroons cool until firm.
6. Make the sauce by heating the chocolate, milk, and brown sugar in a small saucepan over low heat. Stir constantly until melted and smooth. Serve warm.
*Chef’s Notes – A SINGLE SERVING OF THIS RECIPE COUNTS as a Flat Belly Diet Meal without any add-ons!
NUTRITIONAL FACTS PER SERVING
CALORIES ~ 372.4 CAL
FAT ~ 19.2 G
SATURATED FAT ~ 6.6 G
SODIUM ~ 156.6 MG
CARBOHYDRATES ~ 48.6 G
TOTAL SUGARS ~ 41.5 G
DIETARY FIBER ~ 4.8 G
PROTEIN ~ 9.3 G
Copyright ©2012 Rodale Inc. “Prevention” and “Prevention.com” are registered trademarks of Rodale Inc. All rights reserved. No reproduction, transmission or display is permitted without the written permissions of Rodale Inc.
7 Foods You Should Never Eat
Written by Lacy Boggs Renner
Sometimes, even foods that seem healthy can harbor hidden problems that can affect our health and our planet. Here are seven foods you should never eat—and easy swaps to help eliminate them from your kitchen.
1. Conventional Apples
Right at the top of the “dirty dozen” list, conventional apples are sprayed with the most pesticides of almost any fruit because their growing method means they don’t develop natural pest resistance. Farm workers exposed to these pesticides have documented higher incidents of cancer, and more and more studies are linking pesticides in the body to Parkinson’s disease.
Make the switch: Buy organic apples! If you can’t afford organic, be sure to wash and peel apples before eating (although that won’t rid the fruit of all pesticides).
2. Conventionally Grown Potatoes
Think about it: A potato is a root vegetable, and plants absorb nutrients—and other junk—from the soil through their roots. That means that potatoes take up and store more of the chemical fertilizers, fungicides and pesticides that conventional farmers spray on their crops. Plus, after they are harvested, conventional potatoes are treated with another chemical to prevent them from sprouting on the shelf. Because the potato stores these toxins in its flesh, just scrubbing (or even peeling) won’t remove the pesticides and other chemicals.
Make the swap: Buy organic potatoes—even frozen ones.
3. Corn-Fed Beef
The biggest problems with corn-fed beef start with the corn, because cows evolved to eat grasses, not grains. Eating corn actually makes the cattle sick, requiring that farmers dose them with high levels of antibiotics. But feeding corn to cows isn’t just bad for the cows; it’s bad for the environment, too, as conventionally grown corn requires tons of fertilizers and pesticides that pollute the environment.
Make the swap: Buy grass-fed beef instead of corn-fed and enjoy higher levels of good nutrients like omega-3s and vitamin E, and lower levels of bad stuff like inflammatory omega-6s and saturated fat. Look for cheaper cuts on the bone to help offset the premium price for grass-fed beef.
4. Canned Tomatoes
Tomatoes are a great source of lycopene, which can help guard against agressive cancers like prostate cancer. But the resin used to line tin cans to protect from corrosion by the acid in tomatoes contains bisphenol-A, or BPA, which acts as a synthetic estrogen in the body. It can disrupt the endocrine system and cause a variety of problems, like chromosomal and reproductive system abnormalities, impaired brain and neurological functions, cancer, cardiovascular system damage, adult-onset diabetes, early puberty, obesity and resistance to chemotherapy. Unfortunately, the acidity of tomatoes helps break down the BPA which leaches into the food, making canned tomatoes one of the biggest culprits when it comes to ingesting BPA. Scientists with the National Institutes of Health have concluded that pregnant women, infants and children are at highest risk from exposure to BPA.
Make the swap: The best solution is to look for brands sold in glass jars or Tetra Pak boxes.
5. Microwave Popcorn
Did you hear about the guy who got popcorn lung from eating more than two bags of microwave popcorn a day? It turns out that even if your popcorn habit isn’t quite as extreme, chemicals like perfluorooctanoic acid (PFOA) found in the lining of the bag and diacetyl, which is used in the butter flavoring, could cause major health problems. Microwaving these chemicals causes them to vaporize, and then the miniature particles can make their way into your popcorn and your lungs if you inhale the steam from the bag.
Make the swap: Pop your own kernels the old fashioned way. You’ll be able to add your own natural seasonings, and as a bonus, unpopped popcorn kernels are dirt cheap.
6. Milk With rBGH
rBGH stands for recombinant bovine growth hormone, and it’s given to dairy cows to boost their milk production. But, it’s been shown to increase udder infections and even lead to pus in the milk! It also increases a hormone called insulin-like growth factor, which is thought to be linked to an increased risk for breast cancer, prostate cancer, colon cancer and early puberty.
Make the switch: Look for milk that says rBGH-free or rBST-free, or buy organic milk. You can also make the switch to a non-dairy milk.
7. Farmed Salmon
When we think of factory farming, cows or maybe chickens tend to come to mind. But, it turns out farmed salmon live in similarly horrible conditions. In addition to overcrowding, farm salmon are fed a diet of soy, poultry litter (which means chicken poop) and hydrolyzed chicken feathers. They also have been found to be contaminated with all kinds of chemicals—which probably are run off into the pools where they are farmed. Plus, waste from the salmon pens is released directly into the open ocean. The Environmental Defense Fund lists farmed salmon as an eco-worst choice.
Make the swap: Look for wild-caught Alaskan salmon. The brand Wild Catch is almost the only brand which sells canned wild salmon.
Source: © 2010 OrganicAuthority, LLC
6 Drinks That Shrink Your Belly
That ice-cold lemonade may hit the spot on a 90-degree day, but it’s not doing your waistline any favors. A 20-ounce Minute Maid Lemonade contains 250 calories and 68 g of sugar. Fortunately, there are plenty of refreshing summer drinks that you can drink without guilt—and they may actually help you lose weight. Here are six ways to quench your thirst without packing on pounds.
1. Flavored Water : Staying hydrated is important when you’re trying to lose weight. Drinking plenty of water helps your body maintain proper fluid balance, stops water retention (a big cause of bloated bellies), and even increases the feeling of fullness so you eat less overall. But if plain water bores you, spruce it up with fresh herbs, citrus fruits, and other low-cal flavor enhancers (sliced cucumbers work well too) to encourage you to drink up.
Herb-Infused Spa Water
Ingredients
- 6 cups chilled still spring or mineral water
- 12 thin slices cucumber
- 4 thin slices lemon
- 4 sprigs (each 2 in. long) fresh mint, slightly crushed
- 2 sprigs (each 2 in. long) fresh rosemary, slightly crushed
Instructions
In a 2- to 2 1/2-quart pitcher, combine water, cucumber, lemon, mint, and rosemary. Serve, or cover and chill at least 2 hours or up to 8 hours. Add ice cubes just before serving.
2. Watermelon Smoothie: As long as they’re made without sugary mixers like sherbet, smoothies are a guilt-free way to hydrate—and watermelon is a terrific, low-cal smoothie base. Not only is it a natural hydrator because of its water content, watermelon is also loaded with nutrients, including cancer-fighting lycopene, as well as an amino acid known as arginine. A study in the Journal of Nutrition found that arginine can decrease body fat and increase lean muscle mass, so whip up this 56-calorie metabolism booster and sip away!
Strawberry & Watermelon Smoothie
Ingredients
- 4 cups cubed, seeded watermelon
- 1 – 8 ounce lemon, fat-free yogurt
- 1 pint fresh strawberries, cleaned and hulled
- 1 tablespoon honey
- 5 ice cubes
Instructions
In a blender or food processor, combine yogurt, watermelon, strawberries, honey and ice cubes.
3. Iced Peppermint Tea: This minty thirst quencher is super refreshing on a hot summer day, but it’s also a super-effective belly flattener. Peppermint helps your stomach process fat, ensuring even high-fat foods like burgers and steaks are digested quickly, which helps prevent bloat.
Easiest Peppermint Iced Tea
Ingredients
- 4 peppermint tea bags
- 1/4 cup honey
- 2 tablespoons lemon juice
- lemon slice (optional)
Instructions
1. In a 2 quart heatproof pitcher, pour two cups of boiling water over the tea bags.
2. Steep them for 6 minutes and then remove the tea bags.
3. Stir the honey and lemon juice into the hot tea and then add 2 cups cold water.
4. Chill and serve over ice with or without a lemon slice garnish.
5. Chill out and enjoy!
4. Pineapple Frappe: This blended pineapple drink tastes like a beach vacation in a glass—and it packs in two belly-flattening ingredients. A tablespoon of flaxseed oil adds monounsaturated fatty acids (MUFAs), proven belly flatteners, and pineapple itself contains bromelain, an enzyme that helps break down protein, ease digestion, and banish bloat.
Pineapple and Mint Frappe
Ingredients
- 1 pineapple, peeled, chopped
- 1/4 cup mint leaves
- 12 ice cubes
- mint sprigs, to serve
Instructions
Place pineapple, mint and ice in a blender. Blend until smooth. Pour into glasses. Top with mint sprigs. Serve.
5. Green Tea: Besides reducing your risk of cancer and heart disease, green tea benefits the whole body and contains catechins, antioxidants that studies show can help reduce belly fat. If you sip green tea before a workout, these compounds can also increase your fat burn during aerobic exercise.
Citrus-Honey Green Tea
Ingredients
- 1 (2 inch) piece lemon zest, cut into thin slivers
- 2 teaspoons boiling water
- 2 teaspoons green tea powder
- 3/4 cup hot water
- 1/2 cup freshly squeezed grapefruit juice
- 3 tablespoons freshly squeezed lemon juice
- 1 teaspoon honey
Instructions
Put lemon zest into a large cup or mug. Cover with 2 teaspoons boiling water and let steep for about 3 minutes. Stir in the green tea powder and hot water. Add the grapefruit juice, lemon juice and honey. Mix well and serve.
6. Dark Chocolate Shake: Really? Yes, really. Chocolate—especially the dark kind—helps you slim you down because it decreases appetite and lessens food cravings overall. However, at nearly 400 calories, this shake is more of a meal than a snack. Try it for a quick breakfast to keep your appetite tamed for hours.
Dark Chocolate Shake
Ingredients
- 4 cups milk, soy milk, rice milk or nut milk
- 2 cups ice
- 1/3 cup honey
- 1/3 cup dark cocoa
- 1 teaspoon nama shoyu or soy sauce
- 2 teaspoons vanilla
- Dark chocolate bar with or without nuts
Instructions
1. Combine all ingredients in a blender, preferably a Vita-Mix.
2. Shave off chocolate as a garnish, and sprinkle on top of shake.
© 2010 OrganicAuthority, LLC
25 Top Heart-Healthy Foods
With the help of these nutrition experts from The Cleveland Clinic and the American Dietetic Association, we’ve put together a list of the “best of the best” heart-healthy foods.
The foods listed here are all top-performers in protecting your heart and blood vessels. We’ve also got menu ideas — so you can easily bring heart-healthy foods into your daily breakfast, lunch, and dinner.
These 25 foods are loaded with heart-healthy nutrients that help protect your cardiovascular system.
1. Salmon
Omega-3 fatty acids.
Grill salmon with a yummy rub or marinade. Save a chunk to chop for a pasta or salad later on.
2. Flaxseed (ground)
Omega-3 fatty acids; fiber, phytoestrogens.
Ground flaxseed hides easily in all sorts of foods — yogurt parfaits, morning cereal, homemade muffins, or cookies.
3. Oatmeal
Omega-3 fatty acids; magnesium; potassium; folate; niacin; calcium; soluble fiber.
Top hot oatmeal with fresh berries. Oatmeal-and-raisin cookies are a hearty treat.
4. Black or Kidney Beans
B-complex vitamins; niacin; folate; magnesium; omega-3 fatty acids; calcium; soluble fiber.
Give soup or salad a nutrient boost — stir in some beans.
5. Almonds
Plant omega-3 fatty acids; vitamin E; magnesium; fiber; heart-favorable mono- and polyunsaturated fats; phytosterols.
Mix a few almonds (and berries) into low-fat yogurt, trail mix, or fruit salads.
6. Walnuts
Plant omega-3 fatty acids; vitamin E; magnesium; folate; fiber; heart-favorable mono- and polyunsaturated fats; phytosterols.
Walnuts add flavorful crunch to salads, pastas, cookies, muffins, even pancakes.
7. Red wine
Catechins and reservatrol (flavonoids).
Toast your good health! A glass of red wine could improve “good” HDL cholesterol.
8. Tuna
Omega-3 fatty acids; folate; niacin.
Here’s lunch: Salad greens, fresh fruit, canned tuna. Keep “Salad Spritzer” – a light dressing — in your office fridge.
9. Tofu
Niacin; folate; calcium; magnesium; potassium.
Tasty tofu is easy: Thinly slice “firm” tofu, marinate several hours, grill or stir-fry.
10. Brown rice
B-complex vitamins; fiber; niacin; magnesium, fiber.
Microwavable brown rice makes a quick lunch. Stir in a few chopped veggies (broccoli, carrots, spinach).
11. Soy milk
Isoflavones (a flavonoid); B-complex vitamins; niacin; folate, calcium; magnesium; potassium; phytoestrogens.
Soy milk is great over oatmeal or whole-grain cereal. Or, make a smoothie with soy milk.
12. Blueberries
Beta-carotene and lutein (carotenoids); anthocyanin (a flavonoid); ellagic acid (a polyphenol); vitamin C; folate; calcium, magnesium; potassium; fiber.
Cranberries, strawberries, raspberries are potent, too — for trail mixes, muffins, salads!
13. Carrots
Alpha-carotene (a carotenoid); fiber.
Baby carrots are sweet for lunch. Sneak shredded carrots into spaghetti sauce or muffin batter.
14. Spinach
Lutein (a carotenoid); B-complex vitamins; folate; magnesium; potassium; calcium; fiber.
Pick spinach (not lettuce) for nutrient-packed salads and sandwiches.
15. Broccoli
Beta-carotene (a carotenoid); Vitamins C and E; potassium; folate; calcium; fiber.
Chop fresh broccoli into store-bought soup. For a veggie dip, try hummus (chickpeas).
16. Sweet potato
Beta-carotene (a carotenoid); vitamins A, C, E; fiber.
Microwave in a zip-lock baggie for lunch. Eat au naturale, or with pineapple bits.
17. Red bell peppers
Beta-carotene and lutein (carotenoids); B-complex vitamins; folate; potassium; fiber.
Rub with olive oil, and grill or oven-roast until tender. Delicious in wraps, salads, sandwiches.
18. Asparagus
Beta-carotene and lutein (carotenoids); B-complex vitamins; folate; fiber.
Grill or steam slightly, then dress with olive oil and lemon. It’s a pretty side dish.
19. Oranges
Beta-cryptoxanthin, beta- and alpha-carotene, lutein (carotenoids) and flavones (flavonoids); vitamin C; potassium; folate; fiber.
Got orange juice? Check out the new nutrient-packed blends.
20. Tomatoes
Beta- and alpha-carotene, lycopene, lutein (carotenoids); vitamin C; potassium; folate; fiber.
For a flavor twist, try oil-packed tomatoes in sandwiches, salads, pastas, pizzas.
21. Acorn squash
Beta-carotene and lutein (carotenoids); B-complex and C vitamins; folate; calcium; magnesium; potassium; fiber.
Baked squash is comfort food on a chilly day. Serve with sautéed spinach, pine nuts, raisins.
22. Cantaloupe
Alpha- and beta-carotene and lutein (carotenoids); B-complex and C vitamins; folate; potassium; fiber.
A fragrant ripe cantaloupe is perfect for breakfast, lunch, potluck dinners. Simply cut and enjoy!
23. Papaya
Beta-carotene, beta-cryptoxanthin, lutein (carotenoids); Vitamins C and E; folate; calcium; magnesium; potassium.
Serve papaya salsa with salmon: Mix papaya, pineapple, scallions, garlic, fresh lime juice, salt and black pepper.
24. Dark chocolate
Reservatrol and cocoa phenols (flavonoids).
A truffle a day lowers blood pressure, but choose 70% or higher cocoa content.
25. Tea
Catechins and flavonols (flavonoids).
Make sun tea: Combine a clear glass jar, several tea bags, and hours of sunshine.
Your Guide to Nutrients in Heart-Healthy Foods
Phytoestrogensare substances in plants (like flaxseed) that have a weak estrogen-like action in the body. Studies suggest that flaxseed lowers the risk of blood clots, stroke, and cardiac arrhythmias. It may also help lower total and LDL “bad” cholesterol and triglycerides, and even blood pressure.
Phytosterols are plant sterols that chemically resemble cholesterol — and seem to reduce blood cholesterol. All nuts and seeds, including wheat germ, have phytosterols.
Carotenoids are heart-protective antioxidants in many colorful fruits and veggies. Alpha-carotene, beta-carotene, lutein, and lycopene are carotenoids.
Polyphenols are another set of antioxidants that protect blood vessels, lower blood pressure, reduce LDL “bad” cholesterol. Flavonoid polyphenols include catechins, flavonones, flavonols, isoflavones, reservatrol, and anthocyanins. Non-flavonoid polyphenols include ellagic acid (found in all types of berries).
Omega-3 fatty acids (found in fatty fish like salmon) and alpha-linolenic fatty acids (found in plant foods like walnuts) help boost the immune system, reduce blood clots, and protect against heart attacks. They also increase good HDL levels, lower triglyceride levels, protect arteries from plaque buildup, are anti-inflammatories, and lower blood pressure.
B-complex vitamins — like Vitamin B-12 (folate) and vitamin B-6 — protect against blood clots and atherosclerosis, or hardening of the arteries. Niacin (vitamin B-3) helps increase HDL “good” cholesterol.
Vitamins C and E are antioxidants that protect cells from free radical damage. Magnesium, potassium, and calcium help lower blood pressure. Fiber-rich foods help lower cholesterol levels.
Source: webmd.com
The Nutrition Of Whole Wheat Bread
So what is the big deal with the nutrition of whole wheat bread? As far as calories go, refined white bread and whole wheat bread are very similar. Both breads contain approximately 70 calories per slice. The difference is what kind of calories you are getting. Whole wheat bread gives you many important nutrients. Many processed breads add vitamins to the flour, but it is best to get your nutrients from the grain itself and not artificially through the refining process. It is important to note that white bread can come from “whole wheat” and wheat bread can become as processed as white breads. The key is to make sure you are buying bread that says whole grain wheat. This article discusses the nutritional components of whole wheat bread.
Fiber
Unlike processed white bread, whole wheat bread contains bran, which contributes to its high fiber content. Processed white bread has undergone a refining process which strips it of fiber. White bread contains approximately .5 grams of fiber per slice, whereas whole wheat bread contains approximately two grams of fiber per slice. Fiber is beneficial for many reasons. Fiber will leave you feeling satisfied for a longer period of time. Fiber decreases low-density lipo-protein cholesterol, and contributes to a healthy heart.
Protein
One slice of whole wheat bread contains just less than five grams of protein. The protein concentration varies in whole wheat breads. As a general rule, the more “hard” the wheat bread is, the more protein it contains. Processed bread contains less than two grams of protein per slice. The protein found in whole grain can contribute to the daily recommended amount, without adding saturated fat. The protein in whole wheat bread comes from wheat gluten.
Carbohydrates
The carbohydrates in whole wheat bread can provide your body with the energy it needs. One slice of whole wheat bread contains approximately 30 grams of carbohydrates. The carbohydrates in whole wheat bread can actually contribute to weight loss, so don’t fear them. These carbohydrates are low on the glycemic index, so they won’t increase your blood sugar, like many simple carbohydrates.
Wheat Germ
Whole wheat bread still contains the wheat germ. Wheat germ is a part of the seed of the grain. Wheat germ contains many nutrients like vitamin E and folate. These vitamins are important for a healthy heart. Vitamin E promotes healthy skin and hair. Wheat germ also contains essential omega 3 fatty acids. Omega 3’s protect against heart disease by lowering cholesterol and blood pressure. Omega 3 fatty acids have also shown to contribute to brain function.
As you can see whole wheat bread can be an important source of nutrition and part of a balanced diet. If you prefer the sweeter taste of white bread, don’t worry. You can buy whole wheat “white” bread which is actually wheat bread that is made from an albino grain, instead of the red grain from which traditional whole wheat bread is derived. The albino wheat grain, which resembles the taste of “white” bread contains as many nutrients as the red grain wheat bread.
Whole-Wheat Bread vs. Multigrain Bread
In order to have a productive day, you need a healthy breakfast. Toast is a staple of the most important meal of the day. However, it can be difficult to know which bread offers you the most health benefits and can help you create a well-rounded, heart healthy diet. Though multigrain bread is all the rage these days, research suggests that whole wheat bread may be healthier for you. In fact, experts recommend that adults eat at least three servings of whole grain products, such whole wheat bread a day. Here are some of the ways that whole wheat bread differs from multigrain.
Whole Grain Contains More Essential Nutrients
The term “whole grain” refers to flour that is made from all parts of the wheat grain kernel–the bran, germ and endosperm. The bran and germ are the most nutritious parts of the wheat grain. They contain vitamin B1, B2, B3, E, folic acid, calcium, phosphorus, zinc, 
cooper, iron and dietary fiber. During the refinement process, the majority of these nutrients get lost. Multigrain bread is made from a variety of different types of grains, such as wheat, oat and barley. However, unless the label indicates that a product is made from whole grain, your multigrain bread may be made of refined flour and missing the key nutrients found in the bran and germ.
Whole Grains Take Longer to Get Absorbed into the Body
Eating a diet full of whole grains can reduce your risk for diabetes and heart disease. It takes the body longer to absorb whole grain products like whole wheat bread. The slower absorption rate prevents sharp rises in sugar and insulin levels. If multigrain bread is not whole grain, it gets absorbed by the body at a quicker rate and could spike insulin levels.
Whole Grains Have More Dietary Fiber
Dietary fiber is a crucial part of any weight loss regime. Soluble fiber slows down the digestive process, allowing the food to spend more time in the digestive tract and increasing the amount of nutrients absorbed into the body. Fiber also creates a feeling of fullness, making you less likely to over indulge. Fiber can also reduce cholesterol levels in the blood. Whole wheat bread has a ton of dietary fiber, as the majority of the fiber is found in the germ. However, most multigrain bread is refined and does not have the fiber content of whole wheat.
Whole Wheat Bread is a Great Source of Complex Carbohydrates
Your body needs sufficient fuel to get through challenging workouts. Whole wheat bread is a great source of complex carbohydrates. A few slices of wheat bread can give your body the energy it needs to get through even the most grueling exercise routines. Unless it is made with whole grain, multigrain bread is full of simple carbohydrates. These carbs take less time to process and are quickly converted into glucose.
If you’re looking to lose weight and build muscle, whole wheat bread is the safest and smartest food choice. Multigrain may sound appealing. However, unless it’s made with whole grains, it has the same nutritional value as processed white bread. Consumers should choose anything that says whole grain. Read labels carefully. Something that says “made with whole grain” usually means made with very little. I look for 100% whole grain or if the first ingredient is whole wheat flour. If it says wheat flour that means it is refined flour, not whole wheat. Consumers need to be familiar with which grains are whole grain and look for those as ingredients. The Whole Grain Council also has a stamp that they put on whole grain products, so people can look for that whole grain stamp on the packages of whole grain products.
So there you have it – this information should make us all better-informed whole wheat/whole grain shoppers.
Source:Fit Day
Infused “Spa” Water
For years, top spas from around the world have touted the amazing health benefits of healthy hydration and strived to create healthier more delicious and aesthetically appealing fruit, herb and floral infused waters to pamper their guests. These naturally infused vitamin waters not only replenish and enhance relaxation but are also beautiful and refreshing!
So do you want to give your home spa the finishing touch? Want to calm yourself in a sip? Or maybe you just need a more interesting way to get the recommended 8 glasses a day. Whatever your motive, infused “spa” water is perfect for this purpose. It’s healthy, tasty, inexpensive, and refreshing too. Try some, your body will thank you!
Infused “Spa” Water FAQ
What size containers do you use?
For an individual serving use a 28 oz ball or mason jar. Try to drink two of mason jars a day to make sure you are properly hydrated. Using measurable containers helps to regulate how much water you are drinking, plus they are cheap and convenient. Want to make a batch for the whole family? Go ahead, knock yourself out and make a pitcher full.
How long should I infuse the water?
Each water recipe is different, but a good rule of thumb is to infuse for at least four hours to get the most flavor. The best way is to infuse waters overnight in the refridgerator.
Can I leave the infused “spa” water out overnight?
Absolutely. Would you be worried if you left a lemon or some raspberries out overnight at room temperature? Probably not. Fruit immersed in water will not change its chemical structure or cause bacteria to grow.
Is it important to use organic fruit and herbs?
If you are infusing fruit with the rind on, such as lemon slices, you should use organic fruit. Otherwise, you could potentially be drinking pesticides – gross! If you don’t have access to organic produce, simply cut the rinds off.
Is there any nutritional value to infused waters?
Yup. Nutrients leak out of the fruit into the water. You don’t get as many vitamins as you would if you were drinking fruit juice, but you don’t get the extra calories or fructose either.
How To Make Infused “Spa” Water
1. Decide what type of spa water you want- here are the main types, but feel free to improvise.
- Lemon Water: Pure, fresh water with crisp lemon slices and maybe a dash of sugar. Best as a healthy alternative to lemonade, or to relax and perk up after a hard day.
- Orange and Lime Water: Clean, mineral enhanced water with a few small slices of lime and orange alternating. Best for spa treatments.
- Cucumber Water: Clean, pure water with 3-6, depending on pitcher size, large cucumber slices. Best after working out. Also, if you’re a kid, a less embarrassing way to get your vegetables.
- Peach Water: Just plain yummy! Peach slices in clean water. Also good in seltzer, these are good for parties (spa night, anyone?)
2. Gather your ingredients.
3. Fill a pitcher with cool water, and add a few ice cubes if desired.
4. Slice chosen fruit(s) into desired size- this varies depending on the size of the container you are using. Be careful not to put in too many or too large slices- this will cause the water to be overpowering, and make it seem pulpy and more like juice. Which you don’t want. Spa water should hint at the taste of said fruit, not completely give it.
5. Put the slices into the container(s), shake a little, and wait a few hours or overnight for the taste to set in.
6. Pour a little into a glass and sample it. There should be little to no pulp, just a hint of flavor, and you should feel refreshed
Source(s):
Vitamins and Minerals
Breakfast cereals advertise that they’re packed with vitamins and minerals. Sports drinks claim they can rev up your flagging energy with a jolt of vitamins or minerals (sorry, but even powerful vitamins and minerals can’t act that fast!). You know vitamins and minerals are good for you. But which ones does your body really need? And is it possible to get too much of a good thing?
What Are Vitamins and Minerals?
Vitamins and minerals make people’s bodies work properly. Although you get vitamins and minerals from the foods you eat every day, some foods have more vitamins and minerals than others.
Vitamins fall into two categories: fat soluble and water soluble. The fat-soluble vitamins — A, D, E, and K — dissolve in fat and can be stored in your body. The water-soluble vitamins — C and the B-complex vitamins (such as vitamins B6, B12, niacin, riboflavin, and folate) — need to dissolve in water before your body can absorb them. Because of this, your body can’t store these vitamins. Any vitamin C or B that your body doesn’t use as it passes through your system is lost (mostly when you pee). So you need a fresh supply of these vitamins every day.
Whereas vitamins are organic substances (made by plants or animals), minerals are inorganic elements that come from the soil and water and are absorbed by plants or eaten by animals. Your body needs larger amounts of some minerals, such as calcium, to grow and stay healthy. Other minerals like chromium, copper, iodine, iron, selenium, and zinc are called trace minerals because you only need very small amounts of them each day.
What Do Vitamins and Minerals Do?
Vitamins and minerals boost the immune system, support normal growth and development, and help cells and organs do their jobs. For example, you’ve probably heard that carrots are good for your eyes. It’s true! Carrots are full of substances called carotenoidsthat your body converts into vitamin A, which helps prevent eye problems.
Another vitamin, vitamin K, helps blood to clot (so cuts and scrapes stop bleeding quickly). You’ll find vitamin K in green leafy vegetables, broccoli, and soybeans. And to have strong bones, you need to eat foods such as milk, yogurt, and green leafy vegetables, which are rich in the mineral calcium.
Fuel for Growth
People go through a lot of physical changes — including growth and puberty — during their teenage years. Eating right during this time is especially important because the body needs a variety of vitamins and minerals to grow, develop, and stay healthy.
Eating a variety of foods is the best way to get all the vitamins and minerals you need each day, as well as the right balance of carbohydrates, proteins, fats, and calories. Whole or unprocessed foods — like fresh fruits and vegetables, whole grains, low-fat dairy products, lean meats, fish, and poultry — are the best choices for providing the nutrients your body needs to stay healthy and grow properly.
It’s OK to eat foods like potato chips and cookies once in a while, but you don’t want to overdo high-calorie foods like these that offer little nutritionally.
To choose healthy foods, check food labels and pick items that are high in vitamins and minerals. For example, if you’re choosing beverages, you’ll find that a glass of milk is a good source of vitamin D and the minerals calcium, phosphorous, and potassium. A glass of soda, on the other hand, offers very few vitamins or minerals — if any.
You can also satisfy your taste buds without sacrificing nutrition while eating out: Vegetable pizzas or fajitas, sandwiches with lean cuts of meat, fresh salads, and baked potatoes are just a few delicious, nutritious choices.
If you’re a vegetarian, you’ll need to plan carefully for a diet that offers the vitamins and minerals found primarily in meats. The best sources for the minerals zinc and iron are meats, fish, and poultry. However, you can get zinc and iron in dried beans, seeds, nuts, and leafy green vegetables like kale.
Vitamin B12, which is important for manufacturing red blood cells, is not found in plant foods. If you don’t eat meat, you can find vitamin B12 in eggs, milk and other dairy foods, and fortified breakfast cereals. Vegans (vegetarians who eat no animal products at all, including dairy products) may need to take vitamin supplements. If you’re thinking about becoming a vegetarian, talk to your doctor or a registered dietitian about how to plan a healthy, balanced diet.
Common Concerns
Lots of teens wonder if they should take vitamin or mineral supplements. If your diet includes a wide variety of foods, including whole-grain products, fresh fruits and vegetables, dairy products, nuts, seeds, eggs, and meats, then you are probably getting the vitamins and minerals your body needs.
But if you’re skipping meals, dieting, or if you’re concerned that you’re not eating enough items from a particular category, such as vegetables or dairy products, then talk to your doctor or to a registered dietitian. These professionals can help you create an eating plan that includes the nutrients your body needs.
Check with your doctor before taking vitamin or mineral supplements. Some people think that if something is good for you, then the more you take in, the healthier you’ll be. But that’s not necessarily true when it comes to vitamins and minerals. For example, fat-soluble vitamins or minerals, which the body stores and excretes more slowly, can build up in your system to levels where they could cause problems.
If you do take supplements, you should be careful not to get more than 100% of the recommended dietary allowance (RDA) for a particular vitamin or mineral. The RDA is calculated to provide 100% of the dietary needs for 98.6% of the population. Chances are that’s all you need.
There are hundreds of supplements on the market and of course their manufacturers want you to purchase them. Beware of unproven claims about the benefits of taking more than recommended amounts of any vitamin or mineral. A healthy teen usually doesn’t need supplements if he or she is eating a well-rounded diet.
Your best bet for getting the vitamins and minerals you need is to eat a wide variety of healthy foods and skip the vitamin pills. You’ll feel better overall and won’t run the risk of overdoing your vitamin and mineral intake.
*DISCLAIMER: All information is for educational purposes only.
For specific medical advice, diagnoses, and treatment, consult your doctor.
© 1995-2012 The Nemours Foundation. All rights reserved.
Becoming A Vegetarian
Why Do People Become Vegetarians?
For much of the world, vegetarianism is largely a matter of economics: Meat costs a lot more than, say, beans or rice, so meat becomes a special-occasion dish (if it’s eaten at all). Even where meat is more plentiful, it’s still used in moderation, often providing a side note to a meal rather than taking center stage.
In countries like the United States where meat is not as expensive, though, people often choose to be vegetarians for reasons other than cost. Parental preferences, religious or other beliefs, and health issues are among the most common reasons for choosing to be a vegetarian. Many people choose a vegetarian diet out of concern over animal rights or the environment. And lots of people have more than one reason for choosing vegetarianism.
Types Of Vegetarians
One thing that many people don’t realize or understand is that there are different types of vegetarians. Each individual vegetarian has his or her own personal reasons for choosing their diet, and these reasons determine exactly what foods they eliminate. Although a few different reasons and motivations are described in the Why? section, below is just a brief definition of some types of vegetarians.
- Total Vegetarians eat only plant food. They do not eat any animal foods, including fish, eggs, dairy products, and honey.
- Vegans not only omit all animal products from their diets, but they also eliminate them from the rest of their life. Vegans use nothing from animals, such as leather, wool, and silk.
- Lacto-Vegetarians will include dairy products into their diet of plant food.
- Lacto-Ovo-Vegetarians eat both eggs and dairy products.
- Pesco-Vegetarians include fish into their diets.
- Pollo-Vegetarians eat poultry, such as chicken, turkey, and duck.
- Pollo-Pesco Vegetarians which includes poultry and fish, or “white meat” only.
- Macrobiotic diet consist mostly of whole grains and beans.
Is A Vegetarian Diet OK?
In the past, choosing not to eat meat or animal-based foods was considered unusual in the United States. Times and attitudes have changed dramatically, however. Vegetarians are still a minority in the United States, but a large and growing one. The American Dietetic Association (ADA) has officially endorsed vegetarianism, stating “appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases.”
So what does this mean for you? If you’re already a vegetarian, or are thinking of becoming one, you’re in good company. There are more choices in the supermarket than ever before, and an increasing number of restaurants and schools are providing vegetarian options — way beyond a basic peanut butter and jelly sandwich.
If you’re choosing a vegetarian diet, the most important thing you can do is to educate yourself. That’s why the ADA says that a vegetarian diet needs to be “appropriately planned.” Simply dropping certain foods from your diet isn’t the way to go if you’re interested in maintaining good health, a high energy level, and strong muscles and bones.
Vegetarians have to be careful to include the following key nutrients that may be lacking in a vegetarian diet:
- iron
- calcium
- protein
- vitamin D
- vitamin B12
- zinc
If meat, fish, dairy products, and/or eggs are not going to be part of your diet, you’ll need to know how to get enough of these nutrients, or you may need to take a daily multiple vitamin and mineral supplement.
Iron
Sea vegetables like nori, wakame, and dulse are very high in iron. Less exotic but still good options are iron-fortified breakfast cereals, legumes (chickpeas, lentils, and baked beans), soybeans and tofu, dried fruit (raisins and figs), pumpkin seeds, broccoli, and blackstrap molasses. Eating these foods along with a food high in vitamin C (citrus fruits and juices, tomatoes, and broccoli) will help you to absorb the iron better.
Girls need to be particularly concerned about getting adequate iron because some iron is lost during menstruation. Some girls who are vegetarians may not get adequate iron from vegetable sources and they may require a daily supplement. Check with your doctor about your own iron needs.
Calcium
Milk and yogurt are tops if you’re eating dairy products — although vegetarians will want to look for yogurt that does not contain the meat byproduct gelatin. Tofu, fortified soy milk, calcium-fortified orange juice, green leafy vegetables, and dried figs are also excellent ways for vegetarians (and vegans) to get calcium. If you are a teen you’re building up your bones for the rest of your life.
Because women have a greater risk for getting osteoporosis (weak bones) as adults, it’s particularly important for girls to make sure they get enough calcium. Again, taking a supplement may be necessary to ensure this.
Vitamin D
We need vitamin D to get calcium into our bones. Your body manufactures vitamin D when your skin is exposed to sunlight. Cow’s milk is top on the list for food sources of this vitamin. Vegans can try fortified soy milk and fortified breakfast cereals.
Some people may need a supplement that includes vitamin D, especially during the winter months. Everyone should have some exposure to the sun to help the body produce vitamin D.
Protein
Before, it was thought that vegetarians needed to combine incomplete plant proteins in one meal — like red beans and rice — to make the type of complete proteins found in meat. We now know that it’s not that complicated. Current recommendations are that vegetarians eat a wide variety of foods during the course of a day.
Eggs and dairy products are good sources of protein, but also try nuts, peanut butter, tofu, beans, seeds, soy milk, grains, cereals, and vegetables to get all the protein your body needs.
Vitamin B12
B12 is an essential vitamin found only in animal products, including eggs and dairy. Fortified soy milk and fortified breakfast cereals also have this important vitamin. It’s hard to get enough vitamin B12 in your diet if you are vegan, so a supplement may be needed.
Zinc
If you’re not eating dairy foods, make sure fortified cereals, dried beans, nuts, and soy products like tofu and tempeh are part of your diet so you can meet your daily requirement for this important mineral.
Fat, Calories, and Fiber
In addition to vitamins and minerals, vegetarians need to keep an eye on their total intake of calories and fat. Vegetarian diets tend to be high in fiber and low in fat and calories. That may be good for people who need to lose weight or lower their cholesterol but it can be a problem for kids and teens who are still growing and people who are already at a healthy weight.
Some vegetarians (especially vegans) may not get enough omega-3 fatty acids. Omega-3 fats are good for heart health and are found in fish and eggs. Some products, such as soy milk and breakfast bars, are fortified with docosahexaenoic acid (DHA), an omega-3 fatty acid.
High-fiber diets tend to be more filling, and as a result strict vegetarians may feel full before they’ve eaten enough calories to keep their bodies healthy and strong. It’s a good idea to let your doctor know that you’re a vegetarian so that he or she can keep on eye on your growth and make sure you’re still getting adequate amounts of calories and fat.
Getting Some Guidance
If you’re thinking about becoming a vegetarian, consider making an appointment to talk with a registered dietitian who can go over lists of foods that would give you the nutrients you need. A dietitian can discuss ways to prevent conditions such as iron-deficiency anemia that you might be at an increased risk for if you stop eating meat.
Also, remember to take a daily standard multivitamin, just in case you miss getting enough vitamins or minerals that day.
Tips for Dining Out
Eating at restaurants can be difficult for vegetarians sometimes, but if you do eat fish, you can usually find something suitable on the menu. If not, opt for salad and an appetizer or two — or ask if the meat can be removed. Even fast-food places sometimes have vegetarian choices, such as bean tacos and burritos, veggie burgers, and soy cheese pizza.
Vegetarians can opt for pasta, along with plenty of vegetables, grains, and fruits. You may also find that the veggie burgers, hot dogs, and chicken substitutes available in your local grocery store taste very much like the real thing. Try the ground meat substitute as a stand-in for beef in foods like tacos and spaghetti sauce.
Regardless of whether you choose a vegetarian way of life, it’s always a healthy idea to eat a wide variety of foods and try out new foods when you can.
Famous Vegetarians
All of these actors, musicians, writers, scientists, and artists have maintained a vegetarian diet. Although probably all would testify of reaping many physical benefits, some even contribute their creativity and clear thinking to their healthy eating style.
Paul Newman Paul McCartney Bob Dylan John Denver
“Chubby” Checker Gladys KnightThe B-52’s Leonardo da Vinci
Leo Tolstoy Sir Issac Newton Ralph Waldo Emerson Upton Sinclair
Charles Darwin Ghandi Henry David Thoreau Socrates
*NOTE: All information on Becoming A Vegetarian is for educational purposes only.
For specific medical advice, diagnoses, and treatment, consult your doctor.
© 1995-2012 The Nemours Foundation. All rights reserved.
The Best (and Tastiest) Foods For Your Heart
A heart-smart lifestyle starts with the foods on your plate. Improve your diet with these tasty choices that contain the top nutrients your heart needs, from vitamins and minerals to antioxidants and omega-3 fatty acids.
“Most people know that heart-healthy foods are a big part of heart health. The key is educating them on how to make changes in their diet,” says Cindy Neels, MPH, RD, LDN, a dietitian with the cardiac rehabilitation program at the Lahey Clinic in Burlington, Mass. Great heart-healthy foods that include antioxidants, lean proteins, fiber, and omega-3 fatty acids will all help you maintain a healthy weight and keep your lipid levels in check for better heart health — and best of all, they taste good, too.
Salmon Delivers Omega-3 Fatty Acids
Go Nuts for Walnuts
Try Blueberries for an Antioxidant Boost
Mom Was Right: Eat Your Spinach
Use Olive Oil for Heart-Healthy Fat
Enjoy Natural Whole Grains for Fiber
Opt for Brown Rice Instead of White
Eat Poultry for Lean Protein
Be Mindful of Other Meats
Substitute Beans for Meat
Dried beans are a great meat substitute. For optimum heart health, at least once a week, base a meal around beans instead of meat. “Beans are non-fat, high protein, and fiber-rich, so they are great heart-healthy foods,” says Neel. One final thought as you cook with beans and other heart-healthy foods is to reduce your salt intake. Too much salt is a major cause of high blood pressure and heart disease. Try using fresh herbs and a little touch of antioxidant-rich lemon juice to flavor your foods in place of salt.
Copyright © 2012 Everyday Health, Inc.
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