H2O



                Staying hydrated is incredibly important to keep your body functioning properly. Water carries nutrients and oxygen to cells, cushions joints, helps regulate body temperature, removes wastes and helps prevent constipation.

                One of the main causes of headaches is dehydration so if you feel a headache coming on drink a large glass of water. Also, make sure when you exercise to drink more water than you usually do. When you sweat and breathe heavily you lose water that you normally have stored inside you so you have to make up for that.

                Take your weight and divide it in half and that’s how many ounces of water a day you should drink. In example: Weight = 120      120/2 = 60           60 ounces of water a day is recommended for a person weighting 120 pounds

Vitamins

                Vitamins are substances that your body needs to grow and develop normally. You get many of the vitamins you need from eating healthy food choices but it is a good idea to take vitamin supplements as well, especially if you have poor eating habits or an unusual diet.

                There are two types of vitamins; water soluble vitamins and fat soluble vitamins. Water soluble vitamins are B1, B2, B6, B12, C, Niacin, Pantothenic Acid, Folic Acid and Biotin. Fat soluble vitamins are A, D, E, and K.

                Vitamins are a vital part of good health. They help you to feel and look good. Here are some facts about different vitamins.

Biotin

·         Biotin is required for the production and utilization of fats and amino acids in the body

·         In foods biotin is often found bound to proteins. Biotin proteins are rapidly degraded in the digestive tract

·         Daily recommended dose of biotin for males and females ages 14-18 is 25 mcg and 20 mcg for those over 18

Choline

·         Choline is crucial for normal function of all cells and is synthesized in the body

·         Choline is important for cell membranes and helps the liver and gallbladder function properly

·         Daily recommended dose of biotin for males 14-18+ is 550 mg for females 14-18 400 mg and females 19+ is 425 mg

Folic Acid

·         Folic acid is a B-vitamin also known as B9. It is commonly found in green leafy vegetables

·         Folate is essential for formation of red and white blood cells from stem cells in bone marrow

·         Folic deficiency results in megaloblastic anemia

·         Daily recommended dose of folic acid for males and females 14-18+ is 400 mcg

Multivitamins

·         Multivitamins provide a combination of vitamins and minerals and have many benefits. They are simple to take because it is just one pill

·         Daily use of a multivitamin can help to prevent or correct nutritional deficiencies

·         Harvard School of Public Health recommended a multivitamin for all adults and children

Vitamin A

·         Vitamin A helps with reproductive function, nerve function, growth and maintenance of epithelial tissue, and night vision

·         Preformed vitamin A is found in foods such as liver and egg yolk, while provitamin-carotene is found in carrots and dark leafy vegetables

·         Daily recommended dose of vitamin A for males 14+ is 900 mcg and for women it’s 700 mcg

Vitamin D

·         Vitamin D can be taken in a supplement but it also comes from ultraviolet rats, so get out in the sun and get your fix, but don’t forget the sun block!

·         Vitamin D supports the absorption of calcium, it also supports breast, colon and prostate health, all while contributing to the maintenance of a good mood.

·         Daily recommended dose of Vitamin D for males and females 14-50 is 5 mcg, then 10 mcg per day for 50+

Vitamin E

·         Vitamin E is very good for your skin and helps to keep you looking healthy. It also protects your heart by diminishing the oxidation of fats

·         Vitamin E works as an antioxidant

·         Daily recommended dose of vitamin E for males and females 14+ is 15 mg per day

Vitamins can be purchased at many grocery stores, drug stores and supermarkets. You don’t have to be taking every vitamin known to man every day but I do suggest taking at least a multivitamin, it’s a good place to start

Blood Sugar

I've always struggled with up and down blood sugar levels. One minute I may feel fine, then the next minute I feel as if I may faint if I don't shove something sugary in my mouth right that moment. It comes on fast and hits hard.

                Out of control blood sugar is linked to heart disease, diabetes and obesity. It can make one feel light-headed, irritable, listless and starved, just to name a few. Many of us are affected by our blood-sugar levels without even knowing it.

                Foods such as white bread, white rice, French fries and sugary sweets cause insulin resistance. Insulin resistance is what occurs when the body’s system for handling blood sugar highs and lows get overworked and worn down. Insulin resistance can lead to heart disease, memory loss and diabetes. While this can cause many problems it is fortunately reversible in certain cases. Eating the right foods can cure it, just as eating the wrong foods caused it. Exercising and getting a good night’s sleep will also help to fight insulin resistance. I am going to share with you some foods that will help keep your blood sugar under control and your energy levels up.

·         Apples

-          Research shows that women who eat an apple a day are 28% less likely to develop type 2 diabetes than those who don’t eat apples

-          Apples are loaded with soluble fiber which is number one for suppressing blood-sugar swings

-          Apples are also known to lower cholesterol

-          Tip: Spread a small amount of peanut butter (another magic food) on a sliced apple for a delicious snack

-          Tip: Replace three quarters of butter or oil called for in cookie, cake, and brownie recipes with unsweetened applesauce

·         Barley

-          Eating barley instead of white rice cuts the effect on your blood sugar by almost 70%

-          Barley helps you to feel full because its insoluble fiber slows the rate that food leaves the stomach

-          Helps to lower cholesterol

-          Tip: Add barley to casseroles and use it in the place of rice

·         Beans

-          All beans, canned or dried, can tame insulin and blood sugar levels

-          The soluble fiber in beans slow digestion, leading to a slow, steady blood sugar rise rather than a spike

-          Beans are one of the top ten foods rich in antioxidants

-          Tip: Bean dip or hummus with a whole wheat pita cut into wedges is a nutritious and yummy appetizer

·         Broccoli

-          Broccoli has very little effect on your blood sugar and is an incredible source of chromium, a mineral required for insulin to function normally

-          Broccoli contains a ton of Vitamin C

-          Tip: To create a creamy soup without the cream, puree cooked broccoli, cauliflower and onion with salt and pepper. Add low-fat milk for an even creamier texture

·         Cheese

-          Cheese contains very little carbs and it will still make you feel pretty full

-          Cheese is an excellent source of calcium

-          Watch out though! Eating too much cheese isn’t good because it contains saturated fat and is generally high in calories. When possible eat lower-fat cheeses like low-fat cottage cheese or skim ricotta

-          Tip: Add feta or goat cheese to omelets

·         Cinnamon

-          Some natural compounds in cinnamon have the ability to mimic insulin helping glucose get into cells where it can be used for energy

-          Cinnamon significantly lowers blood sugar

-          The natural chemicals in cinnamon can help prevent blood platelets from clumping together and forming clots that can cause heart attacks

-          Tip: Add cinnamon to applesauce

-          Tip: Add a half a teaspoon or so of cinnamon to ground coffee before starting the pot

·         Flaxseed

-          Flaxseed is rich in fiber and protein. It’s also a good source of magnesium

-          Flaxseed protects against inflammatory conditions such as rheumatoid arthritis, asthma, Chron’s disease, eczema, and psoriasis

-          Tip: Add a tablespoon or two to dough’s and batters for pancakes, waffles, muffins, and breads

-          Tip: Add to smoothies

·         Peanut Butter

-          A health study found that women who ate peanut butter at least five times a week were as much as 30% less likely to develop diabetes

-          Peanut butter has also been shown to dampen appetite for up to 2 hours longer than a low-fiber, high-carb snack

-          Tip: For a snack that wont spike your blood sugar spread peanut butter on whole grain crackers or triangles of toasted whole wheat pita bread

Source: Reader's Digest Magic Foods for Better Blood Sugar

Great Website for Healthy Ways of Eating!

This website provides lots of information on healthy eating. Every week they post about a "food of the week".
Check it out :)

http://www.whfoods.com/

Healthy Snacking

Eating all the right things can be very hard for students and people on the go because we're always rushing around and lots of times end up eating what's fast and available. Many students are not educated about how harmful this can be to their body and don't know any better. One of the most difficult times to eat healthy is when snacking; therefore I have put together a great list of yummy and quick snacks for those of us always rushing around, or for those of us who simply want a good idea for a nutricious snack.

• 1/2 cup of grapes + one stick of mozzarella string cheese (102 calories, 1g fiber, 7g protein, 3g fat)

• 1/4 cup soy nuts + 1 tablespoon chocolate chips (190 calories, 6g fiber, 12g protein, 9g fat)

• 2 clementine oranges + 7 walnuts (163 calories, 3g fiber, 3g protein, 9g fat)

• 1/2 egg salad sandwhich on wheat bread (163 calories, 2g fiber, 10g protein, 8g fat)

• 1/2 sliced cucumber + 3 tablespoons hummus (98 calories, 4g fiber, 5g protein, 4g fat)

• 1 banana spread with about 2 teaspoons peanut butter (200 calories, 4g fiber, 8g fat)

• Smoothie with 1/4 cup pineapple juice + 1/4 plain lowfat yogurt + 1/4 frozen strawberries + 1/2 banana (137 calories, 2g fiber, 4g protein, 1g fat)

*Nutrition facts from: Real Simple Magazine

The Six Food Groups

To have what's considered a healthy diet one must get a balanced amount of calories, carbs, proteins, fiber, fats, vitamins, etc. There are six food groups that are vital to eating well; they include: grains, vegetables, fruits, good fats & oils, dairy products or alternatives, and proteins.

• Grains - Contain carbs that give your body the energy it needs to get through the day. Breads, pastas, cerial, and rice all fit into this food group.

• Vegetables - Rich in nutrients that are hard to get from other foods such as calcium and iron. They also contain fiber that helps your body digest.

• Fruits - Also rich in nutrients your body needs such as Vitamin C and potassium.

• Good fats & oils - Not all fats should be avoided, Omega-3 fatty acids found in walnuts and some fruits and vegetables reduce the risk of heart disease and help reduce symptoms of depression and ADHD. Avocados, fish oils and egg yolks are other examples of foods with good fats.

• Dairy products or alternatives - Great source of Vitamin D, Calcium, B Vitamins and Protein. Cow's milk, yogurt, cheese and almond milk are all examples of dairy products or non-animal based alternatives.

• Proteins - Your muscles, organs and immune system are made up of mostly protein so it's necessary to eat this food group in order to stay strong and healthy. Generally people believe you have to eat meat to get protein but that isn't the case, there has been little to no distinguishing difference between animal proteins and vegetable proteins. Meats, eggs, fish tofu, beans, nuts and cheese are all good sources of protein.



Make sure you are getting a balanced amount of these six food groups in your daily food intake!

First Blog Entry

Welcome to my blog on health and nutrition! This blog is being used as the homebase for my Senior Project. It was created to share information and hopefully help to educate all who read it about living a healthy lifestyle. I would like to get as many viewers as possible so please share the link to my site with whomever may be interested, it would be much appreciated. Simply copy and paste the link from the address bar at the top of the page.

I will cover a broad span of topics and would love to get some open discussions going. I can also offer advice and answer questions. I appreciate you logging on, checking out my site and supporting my Senior Project. I strongly encourage comments, feedback and suggestions so feel free to post your thoughs. Come back soon to check out new posts!

-Makala