Category Archives: Food Education

I love Blueberries

Freshly picked blueberries in wooden bowl. Juicy and fresh blueb

Blueberries are among my favorite foods. One of those ‘Superfoods’ you hear about, and yes they truly are a nutrient powerhouse, in a little burst of sweet sunshine.

1 Cup packs 19% of your RDA Vitamin C 32% RDA Vitamin K and 14% of your RDA of fiber. Full of energy fueling carbohydrates and other essential nutrients including Calcium, Potassium, Magnesium, Vitamin B6, and for those calorie counters…is only going to tick off a mere 84 calories (true energy calories) in your food log.

But probably my favorite thing about blueberries is that they are on the higher end of antioxidant capacity of all the most commonly eaten fruits and veggies! Helping to increase antioxidant levels in the body, neutralize free radicals, reducing DNA damage.

I could go on and on about how awesome they are, but you get the picture. Eat blueberries! Try my Blueberry Muffins!

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Vital Nutrients – Vitamin B12

Notepad with vitamin b12 and pills.Vitamin B12 is vital for healthy nervous-system function and for the formation of DNA and red blood cells. It helps guard against anemia, a blood condition that causes fatigue and weakness and all the B group vitamins have specific effects on brain cell functions and their deficiency leads to different neurological and psychological problems such as brain fog, memory loss and dementia in the elderly.

Why B12 is important. It impacts everything from energy levels to brain function. A fatty substance called myelin is essential for the formation of the sheaths that cover and protect the nerves of the central and the peripheral nervous system. The presence of myelin allows your nerves to communicate rapidly and efficiently, while damage to your myelin results in a breakdown of nerve communication, causing diseases of the brain. The brain is still a mystery in many aspects, but research is consistently being conducted connecting B12 deficiency to the many neurological issues that we are seeing so prevalent in our population today.

How do you get it from food? It’s hard when given the choices. Going down the list of foods that are ‘high’ in B12 naturally, most of these foods are not common choices, such as Beef Liver, Mackerel and Sardines. B12 is present in egg yolks (which is why you should never go egg whites only), but it would require eating 10-20 eggs a day…not likely for most of us. Processed and Dairy foods such as cereal and milk are ‘fortified’ with B12, but these companies use the low end B12 supplement of cyanocobalamin. Most people will need to supplement their B12.

When selecting a B12 supplement, shots are best, but an oral taken under the tongue is beneficial as well. Make sure the type of B12 is either Methylcobalamin or Adenosylcobalamin. Methylcobalamin is more common and is equivalent physiologically to vitamin B12 and can be used to prevent or treat pathology arising from a lack of vitamin B12. Stay away from cyanocobalamin.

Book a Free Wellness Consult with me. Let’s talk about your food and eating habits, exercise and wellbeing and what you need to do to experience more energy, vitality and reach your wellness goals!

Vital Nutrients – Phosphorus

Shallow Depth Of Field Image Of Nutrition Facts

Phosphorus is a mineral that helps your body maintain healthy bones and teeth. It is essential for life and is the second most abundant mineral in your body next to calcium. Phosphorus plays a major role in how your body uses carbohydrates and fats, repairs cells, stores energy, and works with B vitamins. A diet made up of whole healthy foods should provide you with enough phosphorus for your body to utilize as most natural foods contain some amount of phosphorus Protein rich foods offer the highest amounts of this vital nutrient, but some non-protein sources can have high levels as well. Lentils and edamame contain impressive levels, but I found nuts and seeds to be the best source of naturally occurring phosphorus, such as Cashews, Almonds,  Pistachios, Pumpkin Seeds and Sunflower Seeds.

In addition to bone and teeth health, phosphorus is involved with many of our body’s other natural processes such as metabolizing macronutrients, regulating energy stores, growth and repair of cells and tissue and growth and repair of DNA and RNA.

Book a Free Wellness Consult with me. Let’s talk about your food and eating habits, exercise and wellbeing and what you need to do to experience more energy, vitality and reach your wellness goals!

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Vital Nutrients – Thiamin

Shallow Depth Of Field Image Of Nutrition Facts

Thiamin is a water-soluble B vitamin that helps your cells produce energy from carbohydrates. It is essential for the functioning of the heart, muscles and nervous system playing a role in conducting nerve impulses and in muscle contraction. Your body needs anywhere from 1mg – 1.4mg depending on your age, gender and if you are pregnant or breastfeeding.

We store thiamin primarily in the liver, but in very small amounts. The vitamin has a short half-life, so we require a continuous supply of it from our diet. Thiamin can be found in several food sources naturally, such as Black Beans, Acorn squash, sunflower seeds and corn. Also in meats such as pork, Beef steak, trout, tuna and mussels.

Breads, rice, pastas and cereals are usually ‘enriched’ with Thiamin, however, for our main sources we should always turn to naturally occurring.

Book a Free Wellness Consult with me. Let’s talk about your food and eating habits, exercise and wellbeing and what you need to do to experience more energy, vitality and reach your wellness goals!

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Vital Nutrients – Potassium

Shallow Depth Of Field Image Of Nutrition Facts

Potassium is an essential electrolyte that helps trigger your heart to squeeze blood through your body, one hundred thousand times a day. Its used to build proteins and muscle, to break down carbohydrates to energy, plays a part in your kidneys filtering your blood and it regulates the water balance and the acid-base balance in the blood and tissues.

Every cell in your body needs the right amount of potassium to function. When levels are low, your body tells you. Since the standard american diet doesn’t include enough fruits and vegetables for adequate potassium intake, there are a number of signals your body may send you to let you know to pump it up! Increasing the amount of nutrient dense vegetables and fruits could alleviate a number of symptoms including tingling and numbness in feet or hands, muscle cramps, fatigue after a workout, and constipation. Another reason to eat those veggies!

Foods high in Potassium include Sweet Potatoes, Avocados, Broccoli, Lentils, and Edamame.

Book a Free Wellness Consult with me. Let’s talk about your food and eating habits, exercise and wellbeing and what you need to do to experience more energy, vitality and reach your wellness goals!

Vital Nutrients – Iron

Shallow Depth Of Field Image Of Nutrition FactsProteins in our body use iron to transport oxygen and grow cells. Most of the body’s iron is found in hemoglobin, the protein in red blood cells that carries oxygen to tissues all over the body. So if you’re feeling fatigued and especially and especially if you’re a woman, it may be a result of iron deficiency. Iron is also necessary to maintain healthy cells, skin,  hair, and nails. Make sure you’re eating foods with enough iron to maintain vitality and energy.

Iron is most prevalent in meat, in fact Chicken Liver contains the most of any food providing over 60% of your daily needs, but how many of you are saying at this moment “mmmm, chicken liver!”? Not many I’d gather and especially if you follow a vegetarian or vegan diet. Good plant based sources of iron include cooked beans such as Kidney Beans or Garbanzo Beans, Pumpkin Seeds, Tofu, Broccoli and Potatoes.

Book a Free Wellness Consult with me. Let’s talk about your food and eating habits, exercise and wellbeing and what you need to do to experience more energy, vitality and reach your wellness goals!

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Vital Nutrients – Vitamin K

VN-SpinachVitamin K is a fat soluble vitamin which plays a vital role in coagulation, or blood clotting. Without it, your body would not be able to stop bleeding when you bruise or cut yourself. But did you know that it is also essential to building strong bones, preventing heart disease, and even helps to fight off cancer?

Vitamin K is found in Green, leafy vegetables. Kale, as we know, is highest in VK with 1.1 mg per cup, followed by collard greens and spinach – which is over 300% the recommended daily allowance for a 2 cup serving! It can also be found in turnip and mustard greens, and in all the other cruciferous vegetables as well. Be like Popeye and eat your Spinach.

I Fell of the Wagon…it happens. Get back on Plan

Fit young woman fighting off bad food isolation on a white backg

The holidays have come and gone and I’m still sitting here jonesin’ for something sweet. I did pretty good during the holidays, but then there was the aftermath. 2lbs of See’s candy, leftover ice cream, whip cream, and cookies. Slowly those old sugar cravings crept back in and I let them. Now it’s February and I’m still getting that old familiar feeling every night. I want something sweet. Ugh!

The other day I took my mom out for a picnic. It was a beautiful day and I thought lunch in the park watching the ducks by the pond would be a nice outing. I stopped and picked us up some sandwiches, kettle chips and…a box of cookies. then proceeded to eat way too many of the chips and cookies. Once those were consumed, I promised my self no more, but the cravings, they take on a life of their own.

After my nieces baby shower where there was absolutely nothing but refined carbohydrates, including my ultimate weakness…cake, I spent the next day in sugar shock. Craving more refined carbohydrates, my body crying out for SUGAR! Now I don’t keep sweet things in the house, intentionally, that is just too hard when I’m at a low, I can’t help myself, but I’m lazy and it’s been so cold out, so if it’s not in the house, I’m not going to go out and get it…usually, but spending that Sunday feeling horrible and only wanting more more more, I left the house that night and came back with Ice Cream (you’d think it was too damn cold, but no.) I’ve even been sneaking a little extra sugar into my coffee in the mornings.

I don’t like how I feel. Low energy, cranky, stressed, It’s time for me to get back on plan. Out comes the food log, I can’t ignore the 75g of sugar I consumed in my 2.5 cup serving of Mint Chocolate Chip Ice Cream on Sunday. It’s time. Luckily, I’m a nutritionist and I know what to do.

You see? Even a nutritionist, who knows better, can’t be 100% all the time. I’m on day 2 and I’ve cut out the sweet treats, back to 1/2 tsp in my 10oz coffee and eating my complex carbs to curb those cravings.

If you’ve found yourself off track, or maybe you need to find the track to begin with I can help! Book your wellness session with me and find out how. There’s no obligation and if you’re ready to make positive changes in your eating habits then it’s a win win. Book online now.

 

Vital Nutrients – Magnesium

Magnesium is the fourth most abundant mineral in the body. Found in bones, teeth, and red blood cells, magnesium is an essential element required for proper functioning of the nervous, muscular and cardiovascular systems. Magnesium helps maintain muscles, nerves, and bones, and studies have shown that a diet rich in magnesium may help protect against metabolic syndrome, a combination of risk factors that can lead to diabetes and heart disease. It promotes normal blood pressure, and is known to be involved in energy metabolism.

Food with magnesium include; leafy green vegetables as well as almonds, cashews and other nuts, avocados, beans and halibut.

nutrients-avocados

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