KHFP Week Eight: Time to Take Your Vitamins

Today’s society, is fast paced and always in a hurry to get things done. This is especially true when it comes to getting proper nutrition. Ultimately it has had an effect on our overall health. Modern ways of processing and cultivating our food has resulted in a lack of vital nutrients and minerals in our soil. Therefore, it has become necessary to find ways to supplement these vital vitamins and minerals. But, when it comes to weight loss getting the proper vitamins is essential in helping along the process. Individual needs vary, but everyone can benefit from getting the right vitamins and minerals for their specific needs. Women have distinctly different vitamin needs when compared to men. Women over forty have even more special vitamin needs as they age.


Several major changes take place in a woman's life at 40; menopause being the most significant one. After this age, women may also be at a greater risk of suffering from osteoporosis and heart diseases. Women also experience constant fatigue and lack of energy during this phase of life. One of the ways to overcome and prevent this is to have a healthy diet with essential vitamins and minerals. At this stage of life, relying only on diet in order to gain all the nutrients may not be sufficient due to the lack of nutrients in our current food supply.
 

What are vitamins, anyway?
Vitamins are essential chemicals that take part in all your body's processes. They do that by participating in reactions inside cells. Each vitamin performs a specific function in the body, and no single food contains all the vitamins you need. So you need to get vitamins from the foods you eat or from vitamin supplements. The need for certain vitamins varies according to your stage of life. When you don't get enough of a particular vitamin you need, you run the risk of serious health problems. Many women know that eating five servings of fruits and vegetables each day is a good way to get their essential vitamins. Most women, though, don't eat the quantity of fruits and vegetables that are recommended. As a result, many women in every age group are at risk of vitamin deficiencies.


Fat-Soluble Vitamins vs Water-Soluble Vitamins
Vitamins are usually classified according to whether they are fat soluble or water soluble. Vitamins A, D, E, K, and CoQ10 are fat soluble. The B vitamins as well as vitamin C are water soluble. Fat-soluble vitamins need the presence of fats and certain minerals to be absorbed by the digestive system, and are stored mainly in the liver and fatty tissues. Since they are stored in the body, they do not need to be consumed as regularly as water soluble vitamins, but pose greater risk of toxicity when taken in excess. Water-soluble vitamins, on the other hand, are not stored in the body in significant amounts. They are normally readily excreted in urine, and so must be replenished into the body daily to avoid being depleted. They are also more easily lost in cooking.




Essential Vitamins & Minerals to Aid in Weight Loss & More

Vitamin A
Benefits:  helps prevent eye problems and improves your eyesight , promotes and regulates a healthy immune system, is essential for the growth and development of cells, keeps skin healthy and helps in keeping off infectious diseases. Vitamin A, in older women, is required for healthy functioning of the epithelial cells in the body.
Food Sources:  milk, eggs, liver, fortified cereals, darkly colored orange or green vegetables (such as carrots, sweet potatoes, pumpkin, and kale), and orange fruits such as cantaloupe, apricots, peaches, papayas, and mangos.


B Vitamins
All B vitamins are important to a woman's health. However, three vitamins in particular -- vitamins B6, B12 and folic acid -- are especially important. These B vitamins are essential to brain function, red blood cell formation, and building DNA. Except among alcoholics or other severely malnourished people, B vitamin deficiency is rare. When it does occur, B vitamin deficiency can cause irritability, depression and confusion. It can also cause tongue and mouth inflammation.  This vitamin is very important in case a woman plans for pregnancy after 40. Folic acid (a “B” vitamin) is essential to have a healthy pregnancy and avoid birth defects. In other cases, vitamin B is essential for the production of red blood cells, for enhancing immunity and also for energy production. B complex vitamins are also necessary to avoid memory problems. 
 

Vitamin B6 (pyridoxine)
Benefits:  It's important for metabolism and also for brain function. Vitamin B6 is one of the few water-soluble vitamins that can be toxic if taken in large doses. So eating healthy foods with vitamin B6 is usually the best way to get it. Vitamin B6 deficiency can result in a form of anemia. Although some older adults have low levels of vitamin B6, true deficiency is rarely seen.
Food sources:  avocado, banana, beans, cereal, meats, oatmeal, poultry, seeds.

Vitamin B12
Benefits:  is important for metabolism, normal cell division, protein synthesis, gives you energy and good for the nervous and digestive systems. B-12 taken under the tongue or in spray form is better absorbed. Anemia is one of the most common consequences of vitamin B-12 deficiency. But, also a lack of B-12 can cause memory loss, disorientation and tingling in the arms and legs. Vegetarians of all ages are at risk of deficiency and may benefit from a daily vitamin B-12 supplement. Vitamin B-12 levels can be measured by a blood test. If you're over age 50, you may have difficulty absorbing vitamin B-12 in its natural form because of changes in the stomach. You may need three-monthly injections of vitamin B-12. Your doctor can advise you if a blood test or supplement is needed.
Food sources:  include cheese, eggs, fish, meat, milk, and yogurt.


Vitamin C (also called ascorbic acid)
Benefits:  is needed to form collagen, a tissue that helps to hold cells together. It's essential for healthy bones, teeth, gums, blood vessels and is required to build a strong immunity system. It helps the body absorb iron and calcium, aids in wound healing, and contributes to brain function. Vitamin C plays an important role in the prevention of Alzheimer's disease by functioning as an antioxidant.
Food Sources:  red berries, kiwi, red and green bell peppers, tomatoes, broccoli, spinach, and juices made from guava, grapefruit, and orange.


Vitamin D
Benefits:  strengthens bones because it helps the body absorb bone-building calcium. It helps boost your immune system, reduces risk of serious diseases, and is helpful in preventing degenerative diseases as well as a cold or flu. The recommended dose is 1,000-2,000 IU daily. Vitamin D is usually categorized as a fat-soluble vitamin. However, it actually functions as a hormone in the body that helps activate calcium and phosphorus into the bloodstream which are important minerals for keeping bones strong. Because calcium and vitamin D are closely linked, many doctors recommend that older people, especially postmenopausal women, take a combined calcium and vitamin D supplement.
Food Sources:  This vitamin is unique — your body manufactures it when you get sunlight on your skin! You can also get vitamin D from egg yolks, fish oils, and fortified foods like milk.

 

Multi-Vitamins
A multivitamin has a broad range of vitamins that can help close the gap in the weight loss process. Avoid a multivitamin that has both calcium and iron (iron can block calcium uptake). Get one that is mostly organic and food-grown. Also, you can get it in capsule or gel form, not made from gelatin (which is made from skin and bones of pigs, cows or horses). Check your multivitamin, it may have enough B-12. One of the best multivitamins for women of all ages is prenatal vitamins. Make sure your multivitamin has the recommended dosage for your age and your vitamin needs.



Calcium & Magnesium
Apart from the above mentioned vitamins, minerals like calcium and magnesium are also very essential. Calcium helps in maintaining healthy bones and teeth. Along with vitamin D, it also helps in the prevention of osteoporosis. It is recommended to talk to your doctor in case you are taking any prescription medication, as the effectiveness of calcium interferes with prescription medicines. Some women may also require magnesium as it helps in calcium absorption in the body.  Calcium all alone can be constipating, but the magnesium will help with that. Also, magnesium relaxes your arteries so that you won’t get heart problems from the calcium. Calcium all alone can be constipating, but the magnesium will help with that. Also, magnesium relaxes your arteries so that you wo because animals are ingested with antibiotics to make them grow faster and stay alive longer. Probiotic replenishment helps fight off unfriendly pathogens. Flatten your stomach by taking probiotics as well as digestive enzymes. Choose a probiotic with as high a count of live bacteria as you can find and keep in the fridge since they are live organisms. Take your probiotic on an empty stomach.


　

How to Handle Taking Your Vitamins for Maximum Results:

• Take your multivitamin, vitamin D and Omega-3 with breakfast or lunch.
• Probiotics should be taken on an empty stomach.
• Take your iron at least 2 hours away from your multivitamin and before a meal.
• You can take vitamin B-12 and other vitamins anytime usually with a meal.
• It is recommended that you take 600mg of Calcium and 400mg of Magnesium at least two hours apart from taking other pills.
• Drinking plenty of water helps act as a solvent for many vitamins and minerals and carries nutrients into and waste out of cells.

Note that vitamin supplements (multivitamins) should be taken only after consulting your doctor. Taking excess vitamins can lead to an overdose, and hence, they should be taken only in prescribed or recommended amounts. You should remember that it is necessary to go for multivitamins that fulfill the body’s requirements of vitamins. You can research the market to find the best multivitamin. Also, check out “The Vitamin Bible” by Earl Mindell, it has been the go to source for vitamins for years. The book provides valuable information about a wide range of vitamins. I even remember doing a book report based on The Vitamin Bible when I was in high school over 20 years ago (I got an “A”).


Disclaimer: This article is meant only to provide information. It should not be substituted for expert medical advice.
 

　
 
Weekly Checklist
Drink 8 glasses of water every day
Eat a Hearty Healthy breakfast
Get movin’ by walking or aerobics
Eat an Apple or Pear everyday
Say no to your poison, ditch the junk food
Go a little nuts by eating a handful of nuts
Toss Up a Big Bowl of Salad


Assignment

This week you should add to your list of new habits, your choice of vitamins. Your assignment is to jot down things you want to address concerning your health. For instance, eye problems, belly fat, ward off osteoporosis, energy, high blood pressure etc.. Then determine which vitamins you need for which ever health issues you want to address. There are dozens of sources you can reference in order to find the right vitamin or mineral for your needs. One of the best sources would be your doctor of course. As with anything you buy, you get what you pay for, so don’t buy the cheap stuff. It doesn’t have to be the most expensive but do make sure you go for the certified organic or certified vegetarian or vegan brands.


 
References
Best Multivitamin for Women Over 40 by Madhura Pandit
http://www.buzzle.com/articles/best-multivitamin-for-women-over40.html
“Essential vitamins for women at every age”
http://women.webmd.com/guide/essential-vitamins-for-women-at-every-age
Health Supplements Nutritional Guide
http://www.healthsupplementsnutritionalguide.com/vitamin-list.html
Teen Health from Nemours reviewed by Mary L. Gavin, MD
http://kidshealth.org/teen/misc/vitamin_chart.html
4 Supplements Every Woman Over 40 Needs, by Dr. Oz Fans
http://www.drozfans.com/dr-ozs-advice/dr-oz-4-supplements-every-woman-over-40-needs/
“The Lean - A Revolutionary and Simple 30 Day Plan for Healthy, Lasting Weight Loss” by Kathy Freston

Picture Sources
Vitamins & Minerals 
http://images.betterworldbooks.com/031/Vitamins-and-Minerals-Kroner-Zina-9780313382246.jpg
Omega-3
http://lifeforceinhealth.com/images/health_nutrition/minerals_vitamins.jpg
Vitamins & Minerals
http://images.betterworldbooks.com/031/Vitamins-and-Minerals-Kroner-Zina-9780313382246.jpg

KHFP Week Seven: Toss Up A Big Bowl of Salad

This is week seven of Kandie’s Health and Fitness Project where the goal is to progressively introduce new healthy habits into your diet by “crowding out” your old bad unhealthy eating habits. During weeks one thru six you have started drinking eight 8oz glasses of water, eating a hearty healthy breakfast, get movin' by walking, eating an apple, saying no to your guilty pleasure and going a little nuts. Essentially you have been "breaking-in" to gradually into eating a more healthy diet. For most people (especially women over forty), tend to fail at dieting because of the many strict restrictions. So, with this project’s 24 week progression of adding just one new "tweak" to your daily habit each week and building upon the previous weeks, you will incorporate these new habits seamlessly into your everyday life, giving you a better chance at successful weight loss. The goal is to take the stress out of eating and exercising that usually goes along with any diet plan. Most diets focus on what you can’t have for a certain period of time, like 6 weeks or 3 months. But once the program is over you begin to crave all the old bad stuff and you slip right back into your old habits because you were so restricted and forced to eat dry, bland, even tasteless food you were not accustomed to. However, with this project you will have many choices of healthy tasteful food and instead of focusing more on what you can’t have it focuses on what you should have instead.


Now, for this week’s new habit to add to your daily diet you will be eating a big salad. Now of course there are some things you should restrict from eating but, let’s focus more on what you should eat instead. Start with the basics and choose what type of lettuce(s) you want as the base. Next, choose the main vegetables, then your healthy additions and lastly, your salad dressing. That’s all there is to it really!


　
 
KHFP Guidelines for Making Your Salad:

Beginners:
choose certified organic lean meats (no pork), fruits & vegetables(fresh, frozen or canned-in juices). Add, dried fruits, nuts & seeds. Choose fresh, frozen or canned beans & legumes. Add low-fat cheeses & salad dressings. Ditch the croutons please! Unless they are made from whole grains.

Intermediates:
limit your meats to certified organic fish, chicken or turkey(about 2 oz). Plus, add certified organic fruits & vegetables(fresh, frozen or canned-in juices). Add raw nuts & seeds. Also, use beans & legumes as well. Use or limit cheeses to low-fat varieties. Be aware of the trappings of the low-fat labels, they tend to add unwanted/unhealthy fillers and hidden fat ingredients like sugar. Your choice of salad dressings should include mainly fruit vinegarettes, light olive oil & vinegar bases, fat-free/low-fat non-dairy varieties and avoid creamy dressings. Ditch the croutons as well as boiled eggs!!

Advanced:
choose vegetarian/vegan products which are certified organic or certified vegetarian/vegan. No meat for the vegetarians and no meat products (including dairy, cheeses, any animal by-products) for vegans. Use meat alternatives such as tofu, tempeh, seitan. Include fresh fruits, vegetables, beans, legumes. Add raw unsalted nuts & seeds as well. Use certified organic salad dressings, fruit vinegarettes and vinegar & oil based dressings or all natural. Also, skip the croutons and eggs(for the vegetarians).


　

　
KHFP’s How to Build Your Salad in Four Stages:
1). Lettuce Base: 
this is the foundation for your salad. Choose any variety of lettuce or use a mixture of different varieties. You can choose your lettuce based on its taste, texture or nutritional value. Your lettuce determines what types of vegetables, fruits, nuts, seeds, beans and even dressings you add. Make your choice count, you can pick your old boring favorite (iceburg) or step out and try a new variety like the ultra nutritious Kale, watercress or arugula to keep you from getting bored.
 
2). Fruits, Vegetables, Beans/Legumes:
the next layer should start out with your vegetable choice and this can be just about any vegetable. It can be a standard of tomato, cucumber & onions or something you’ve always wanted to try but never have. It can be ordinary vegetables (green peppers, carrots, broccoli) or more adventurous(artichokes, hearts of palm). The vegetable mixture should be complemented with fruits, and beans.


3). Nuts, Seeds, Dried Fruits:
this layer is what adds a little more punch to your salad. Adding in some healthy nuts like walnuts or pecans along with sesame seeds and raisins will help crowd out those less desirable additions like croutons, cheese or eggs. An added bonus is that these items help give your jaws a workout therefore, slowing you down and filling you up.


4). Salad Dressings:
this layer is the most crucial stage of salad building. Your choice of salad dressing can make or break your caloric intake. Most creamy based dressings are loaded with fat even the low-fat ones can derail your caloric intake even if they are low in fat. Today, there are so many choices of healthier, tastier salad dressings that you can try a different one each week for several years. So when it comes to your dressing, think about how it will compliment your choice of vegetable as well as fruit. Believe it or not, Ranch doesn’t go well with everything even though I Love It, I will not put Ranch on a salad that has fruit in it like apples (that’s just me). You can even make healthier salad dressings at home easier than you think. I have come to enjoy a basic dressing of 1-2 tbsp olive oil, ½ fresh squeezed lemon or orange juice and a pinch of salt to taste and it really goes a long way.


　

A Few Types of Lettuce You Should Know About
Most lettuces grow in heads, either tightly closed crispheads or looseleaf heads. Over the years, farmers have developed many varieties of lettuce with many forms, textures and colors. Most fall into one of four categories -- crisphead, romaine (or cos), butterhead and loose-leaf. Crisphead lettuces include the iceberg strains, favorites in the United States. Romaine lettuce is another popular variety, especially as the key ingredient of Caesar salads. The two most common butterheads are Boston lettuce and Bibb lettuce, both of which produce loose heads with small, tender leaves. Loose-leaf lettuces, on the other hand, don't grow to form true heads, but have leaves joined at the stem. This group includes green-leaf, red-leaf and oak-leaf lettuce says William Harris on Discovery Fit & Health.


　
Kale is one of the most nutrient dense lettuces is Kale. Health enthusiasts have known for years the health benefits of eating Kale compared to any other variety of lettuce. Unlike iceburg lettuce, which has few vitamins and minerals, Kale leaves pack a nutritional punch. Each bite provides antioxidants, anti-inflammatory nutrients and cancer-fighting glucosinolates. Kale is a rich source of vitamins A, C and K as well as minerals such as calcium, copper, potassium, iron, manganese and phosphorus. Sherry Boas of “Simply Living” has found that Kale belongs to the Brassica family, whose members include arugula, bok choy, broccoli, brussels sprouts, cabbage, cauliflower, collards, mustard greens, radishes, rapini, turnips and watercress. While some of its cousins are strong-flavored and bitter, kale is mild-mannered and inoffensive.


　
Watercress has small round dark-green leaves on crunchy stems. It comes in bunches, some with roots attached. It is very peppery and nutty. Watercress offers a good contrast in fruit-based salads and also pairs well with endive. It does best with citrus dressings.  In the About.com Guide profile mentions that Watercress has a bright, peppery flavor prized for salads and gently "wilted" preparations. Much cultivated "watercress" is actually garden cress, which has slightly less bite and crunch than its watercress cousin. Whatever cress we're talking about, they're all members of the mustard family. The older they get – either in the ground or after being harvested – the sharper their flavor becomes. Use cress as soon as possible, removing any yellowed or wilted leaves. Tender stalks and roots are perfectly edible along with the dark green leaves.


　
Arugula (a.k.a. rocket) is very popular in Mediterranean cuisine. It has long, spiked, dark green leaves and a peppery flavor. Wild-harvested arugula is the most pungent (look for it at farmers markets and local foods co-ops). Cultivated arugula is widely available and varies greatly in strength of flavor. In general, larger leaves tend to be stronger tasting, but if pungency is a concern, be sure to taste the batch before using. The leaves have a large central lobe with smaller spiky side lobes. Arugula does not grow in a head but on stems. It has a peppery, slightly bitter taste. Try arugula on its own or mixed into salads.


　
Romaine heads consist of long pale-green leaves that are crisp in texture. When preparing romaine, it is best to discard the dark outer leaves as well as the darker tops of the inner leaves. The crispest, most flavorful parts of the romaine are the lighter leaves near the center. You will sometimes see these labeled as romaine hearts. Romaine pairs well with other crunchy salad ingredients such as cucumbers and onions, as well as fruit and nuts. It is the traditional lettuce used in Ceasar Salad.


Butterhead is sometimes referred to as butter crunch lettuce. Butterhead lettuces have small, round, loosely formed heads with soft, buttery-textured leaves ranging from pale green on the outer leaves to progressively smaller pale yellow-green on the inner leaves. The flavor is sweet and succulent. Because the leaves are quite tender, they require gentle washing and handling. There are 2 main varieties of butterhead lettuce. The first is Boston or butter lettuce and the second is Bibb or Kentucky limestone. Both varieties lend themselves to lighter dressings because of their soft texture and mild flavor.


Iceburg also known as crisphead. Iceburg is considered the least nutritional variety of lettuce. Many say it has no nutritional value at all. It has a round, compact pale-green head and will last for over a week in the refrigerator because it is 90% water. Generally the mildest of the lettuces, iceberg lettuce is valued more for its crunchy texture than for its flavor. It is typically eaten cold and raw in salads, sandwiches, hamburgers, tacos, and in many other dishes. It is by far the most well-known of the lettuces. Even though it is the least nutritious of the lettuces, it still serves the purpose of getting you eating more vegetables. Its definitely a start.


　
You can find on the Mangia Bene Pasta website along with the above mentioned Romaine, Butterhead and Iceburg varieties what type of dressing is good to use with the different varieties of lettuces. You should also be familiar with Radicchio, Spinach, Escarole, Belgian Endive and Chicory.

Radicchio-has a bitter nutty flavor and it resembles red cabbage
Spinach- has small or big leaves and has a mild neutral flavor
Escarole- has broad flat dark-green leaves that crunch
Belgian Endive- has long white leaves tipped pale yellow-green and has a mild crunch and bitter taste
Chicory- has jagged spidery leaves and a crunchy assertive bitter taste


Now that you are familiar with how you can make a powerful, healthy, great tasting salad you can toss up a big, big bowl of salad everyday. For now, what you want to do is toss up this big salad and start eating it for lunch. Make the bowl as big as you like and with as many vegetables you please. Don’t fret about not being able to eat the whole salad because you can eat half now and the other half tomorrow. You can also split the salad with a friend, your family, your diet-partner. You can have a small portion as a snack or a side dish as well. The goal is to get you eating more vegetables and make you feel full longer. Please don’t overstuff yourself in one sitting or add heavy, creamy dressings. Remember to keep it light, healthy and nutritious. Kandie’s Health & Fitness Project is on a mission for nutrition. Even though the project is geared towards women over forty, it can be used by women and men of all ages. The choices being made for the weekly break-in habits are especially beneficial for women over forty. As we progress in the coming weeks I will start to make the connections more profound. So, let’s toss up that big, big bowl of salad.


　

　

Weekly Checklist:
Drink 8 glasses of water every day
Eat a Hearty Healthy breakfast
Get movin’ by walking or aerobics
Eat an Apple or Pear everyday
Say no to your poison, ditch the junk food
Go a little nuts by eating a handful of nuts
Toss Up a Big Bowl of Salad



　
Assignment
The majority of novice dieters are most familiar with iceburg and romaine lettuce. If you are like me, you may not have been exposed to the other varieties of lettuces mentioned. So of course your assignment for this week is to try one other kind of lettuce besides iceburg or romaine. Try to avoid the prepacked bags of lettuce mixes because they are a little more expensive and more perishable and contain chemical additives we could otherwise do without or avoid. But if you have to, go for something like Spring Mix, it has a mixture of some of the best dark greens. Its all about variety.


　
References:
"What are the healthiest types of lettuce?" by William Harris
http://health.howstuffworks.com/wellness/food-nutrition/facts/healthiest-types-of-lettuce.htm
“Versatile kale packs nutritional punch” By Sherry Boas, Simply Living, The Orlando Sentinel
http://articles.orlandosentinel.com/2011-01-10/news/os-lk-sherry-boas-simply-living-0110120110110_1_kale-nutritional-punch-mustard-greens
Mangia Bene Pasta
http://www.mangiabenepasta.com/salad_greens.html
“Lettuce Varieties: How Different Kinds of Lettuces Taste & How to Use Them” by Molly Watson, About.com Guide
http://localfoods.about.com/od/spring/tp/LettuceVarieties.htm
“Lettuce Varieties: A Guide To What's What”
http://www.huffingtonpost.com/2012/06/25/lettuce-varieties_n_1626023.html#slide=1143725


Picture Sources:
Kale:
https://encrypted-tbn2.gstatic.com/images?q=tbn:ANd9GcRJh8pQ68d0OavMr2MT7H8ONWEwHAaUFbfqmbX7H-M8BnhWgtfYJxfylXUl
Watercress:
https://encrypted-tbn2.gstatic.com/images?q=tbn:ANd9GcSh86UsPOWvukXJkn5N8tHoMpbZJIO5G9pKXC2HA88UrNFZW4Jxe-qqzMk
Arugula:
https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcQkm4yXE1ny0ZvqmDNZ9yzviOgeAFXsLwiUSll3pxUlcrMHHpXUo_42N5Iy
Romaine:
https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcQh6oFTBQKaPGvyujhIqDTASkyPodr3nhKI0F94oTJusrF4av44lXPxJk4
Butterhead:
https://encrypted-tbn1.gstatic.com/images?q=tbn:ANd9GcQEdGjSq8VxYlnPDFS0IXw6Zb6u5LVn5ly1_FqoNl7m9ajouGzHz4-5MNI3Uw
Iceburg:
https://encrypted-tbn1.gstatic.com/images?q=tbn:ANd9GcSj4vfoYP17oyoXLABjEsmrFPjEGKHNsHmGdfG7Ty8hQlHmEbrzjfGJYCAo

KHFP Week 6: Get a Little Nutty Wit It

For Kandie's Health & Fitness Project this week, you can go a little nuts by indulging in healthy nuts and seeds.  Nuts and seeds are very helpful for women's health over forty and a small but important addition to this health project.

Eating nuts in moderation helps you lose weight because nuts & seeds are packed with nutrients, calories, fills you up, boosts your metabolism and in-shell nuts slow you down giving your brain time to think, plus gives your jaws a workout. Adding nuts to your diet for this project is another way to crowd out unhealthy food habits and replace them with more healthful food habits. This is yet another very small step you can take to aid in losing weight sensibly over a period of time rather than with a crash diet that results in failure.

Nuts are usually described as a fruit, consisting of a kernel, or seed, enclosed in a hard, woody, or leathery shell that does not open when ripe. They are usually the fruit of shrubs or trees, but the tubers of some plants are also called nuts, on account of their resemblance to the nuts in taste, and their richness in fats as denoted in the Guide for Nut Cooker.


Nuts are rich in L-arginine, an amino acid that has been shown to improve blood vessel function. Specifically, L-arginine helps relax blood vessels, making them more flexible and less prone to blood clots that could block blood flow. Arginine has also been shown to boost immune function, promote wound healing, and help manage existing cardiovascular disease. Nuts are the best dietary sources of arginine. Walnuts, peanuts and almonds are especially high in the amino acid. Although the nutrition profile of each type of nut varies slightly, almost all nuts contain heart-healthy fats and fatty acids, fiber, vitamin E, and other beneficial substances.


Containing mostly “good” fats, nuts are one of the best sources of a type of heart-healthy omega-3 called alpha-linolenic acid (ALA). Most of the fat in nuts is polyunsaturated, with smaller quantities of monounsaturated and saturated fat. Omega-3s are a specific type of polyunsaturated fat that have cholesterol-lowering and disease-prevention properties says Jennifer Valentine, Editorial Manager at One Green Planet.




How to get the most nutrients from nuts and seeds:

Nuts are considered high energy foods because they are filled with lots of calories; for example 1 ounce of almonds contain about 165 calories; 1 ounce of brazil nuts contain about 190 calories. So do not eat too many or you will gain weight. Nuts also contain powerful minerals such as magnesium, zinc, calcium and phosphorus needed for bone development, immunity and energy production. They provide needed vitamins and are great sources of “B” Vitamins and Vitamin “E“.   Raw, unsprouted nuts have enzyme inhibitors that make them difficult to digest. When the nut sprouts, these inhibitors are deactivated. Raw nuts or seeds can have a bitter taste; this is due to enzyme inhibitors. These inhibitors can affect the digestion of the nuts and seeds. Soaking or roasting the nuts and seeds remove the enzyme inhibitors.  The high heat from roasting will remove the enzyme inhibitors but will destroy many of the nutrients. The best way to get the most nutrients from nuts and seeds is to start the sprouting process by soaking them.


Soaking them will keep them more nutritious and brings out the natural sweet flavor of the nuts and seeds. They become live foods. Learn How To Sprout Them.   The enzyme inhibitors are washed away when the nuts and seeds are soaked; also the digestion of the proteins and carbohydrates begins. A bonus is that the soaking removes 30 percent of the oil content, making nuts and seeds easier on the liver, easier to digest, and of course, reduces calories.  They are not actually sprouted, just soaked (3 to 12 hours) which begins the sprouting process.


In “The Good Nut Guide”,  Louise Atkinson recommends eating a good handful of nuts a day (about one ounce, or 28g). However, the way the nuts are prepared can have an impact on their health-giving properties. For instance, dry roasted nuts have double the salt of ordinary salted peanuts and honey roasted peanuts hide a teaspoon of sugar. The advice is to choose nuts that are unsalted, unroasted and as fresh as possible. All nuts go rancid if exposed to heat, light or air, so it’s probably best to keep them in the fridge.


You can be creative when it comes to adding nuts to your diet, by all means, get a little nutty with it. Most researchers declare that one ounce a day will do the trick, basically one handful. Being that each nut has varying amounts of fat and calories this can equate to 12-15 nuts or ¼ cup of nuts. Make sure you check the label for the nut’s calorie content and serving size. To get the most benefits, stick to raw, unsalted organic nuts. Just remember that nuts do have lots of calories so be mindful about how many you consume daily. Sticking to the handful a day rule should be an easy way to keep this under control.



Benefits & Properties of 8 Popular Nuts:

1).  Walnuts
 The very best of the nuts is the walnut. They are usually available all year as they keep well when they are harvested, usually in winter months. Walnuts come in two varieties. The more commonly available type is English walnuts. The other is the black walnut, grown only in select locations and available in chopped or crushed form and is used in baking and cooking. The black walnut is considerably more expensive as it is rarer, harder to process, and has a unique flavor. Walnuts feed the brain because they are packed with omega-3, 6 and 9 fatty acids, particularly omega-3, which is vital for neuronal conduction (the firing of nerves in the brain). While 75 percent of their fat is the healthy mono-unsaturated type. Once cooked, walnuts lose their healthy benefit, so eat them raw or add only at the end of cooking process. 1 oz = Approx 14 halves


2).  Almonds

The next best on the list is almonds. An almond is sweet and can be eaten alone or added to baking or cooking a variety of foods. Almonds can be purchased whole, sliced, crushed, and you can choose raw, roasted, and salted or unsalted. They contain manganese, B2, vitamin E, and copper among other things, and are helpful in lowering your bad cholesterol levels. The raw form is best, of course, but any way you eat these will give you a boost in nutrients.  The best source of protein of all the nuts, and high in calcium. They also contain copper, iron, zinc, niacin and vitamins B1, B2 and E, and an impressive 70 per cent of their fat content is the healthiest mono-unsaturated type. Almonds contain a high degree of oleic acid, the ingredient in olive oil thought to protect against heart disease. Almonds are very difficult to -digest in their natural state, so they could give you indigestion. Try soaking them overnight in water to activate the enzymes in the nut, this will make them tastier and easier to digest. 1 oz = Approx 20-24 nuts


3).  Pecans

According to the National Pecan Shellers Association, pecans are high in healthy unsaturated fat and just a handful a day can lower “bad” cholesterol. They also contain more than 19 vitamins and minerals including vitamins A, B, and E, folic acid, calcium, magnesium, phosphorus, potassium, and zinc. Just one ounce of pecans provides 10 percent of the Daily Recommended intake of fiber. Pecans are the most antioxidant-rich tree nut and rank among the top 15 foods with the highest levels of antioxidants.  Pecans contain different forms of the antioxidant vitamin E—known as tocopherols, plus numerous phenolic substances, many of them with antioxidant abilities. The nuts are especially rich in one form of vitamin E called gamma-tocopherols. The findings illustrate that after eating pecans, gamma-tocopherol levels in the body doubled and unhealthy oxidation of LDL (bad) cholesterol in the blood decreased by as much as 33 percent.


4).  Pistachios

Pistachios are distinguishable by their color and flavor.  The pistachio has a small egg-shaped natural beige or light brown shell with a light-green kernel. (The familiar red we associate with the nut is actually a dye.)  Pistachios grow on trees, whose initial growth is very slow. Pistachios are high   in monounsaturated fats adding two to three ounces (the exception to the recommended 1oz) of pistachios to the daily diet could reduce cholesterol. This, in turn, reduces the risk of cardiovascular diseases.  Pistachios are rich in antioxidants, which prevent damage to body cells.  Including more antioxidants to the diet has been shown to reduce the incidence of cell death, cancers and infections.  Some of the antioxidants in pistachios are lutein vitamin A and vitamin E.  In addition, pistachios are a signifant source of proteins, which are the building blocks of the that repair cell damage and create new growth. 

5).  Cashews

Cashews are delicious and have a creamy taste and texture. They can be bought raw or roasted and salted. Just a quarter cup of cashews provides 196 calories and is lower in fat than other nut varieties. They have the same type fat found in the mother of healthy foods - olive oil.  Cashews contain calcium, magnesium, iron, zinc, folic acid, vitamin E and omega-3 and 6 essential fats, making them an excellent source of minerals for bone health and a good skin-health food. The nutrients help with the formation of collagen in the skin. Too many can be fattening, particularly if eaten as part of a Chinese or Indian takeaway where the cooking oil and sugar content will hugely outweigh any healthy benefit.  1 oz = Approx 16-18 nuts


6).  Peanuts

The most commonly consumed nut in the country, the peanut is technically a legume rather than a nut, which puts it in the beans, peas and lentils category. A rich source of protein, niacin and vitamins E, B1, B6, and they are also high in the minerals copper, zinc and iron. Best eaten as unroasted "monkey nuts" which you shell yourself. Peanuts are very high in saturated fat making them prone to rancidity. Shelled peanuts tend to harbour mould, which is believed to be the trigger for the potentially fatal peanut allergy which affects 1 in 200 people. 1 oz = Approx 28 nuts


7).  Brazil nuts

Brazil nuts are high in calories, and a good source of instant energy, and so are especially good for athletes in training, or very active people. They’re also a rich source of the anti-oxidant selenium that supports the immune system (helping ward off disease and protecting the heart and cardiovascular system). Brazil nuts have the highest concentration of saturated fat, making them more vulnerable to going rancid, (so reducing their nutrient content). At 190 calories per oz they should be eaten in moderation if you’re on a weight loss diet. 1oz = Approx 6-8 Brazil nuts


8).  Macadamias

The most nutrient-rich nuts. They contain omega-3, 6 and 9, providing a complex mix that helps to balance hormones, improve nerve function, memory and concentration, and improve the texture of your skin. But at 200 calories per ounce, the highest calorie of all the nuts they tend to be very rich which may upset digestion if too many are eaten in excess (more than 8 or 9 at a time). 1 oz = Approx 10-12 nuts


For a good healthy mix of nuts,  Vicki Edgson suggests the following daily mix:

2 macadamias; 8 almonds; 1 Brazil; 3 walnuts; 3 cashews

 

Adding Seeds to Your Diet

Besides adding nuts to your diet, adding seeds can also give you a healthy boost.  Seeds also provide a great deal of value to your raw food diet. High in vitamin E, fiber, and monounsaturated fats, seeds contribute to keeping your heart healthy and protecting your body from disease. Furthermore, seeds contain protein, zinc, and a variety of other minerals and nutrients that are important to the proper functioning of your body. Once adopted into your diet, organic, raw seeds will become an important asset to a healthy meal plan.



Here are some of the best seeds you can eat:
Sunflower Seeds
Sesame Seeds
Hemp Seeds
Chia Seeds
Pumpkin Seeds




Checklist:
Drink eight 8oz glasses of water
Eat a Hearty Healthy Breakfast
Get Movin’ by walking
Eat an Apple
Say no to your poison, your junk food, your guilty pleasure
Get a Little Nutty


Assignment

This week primarily focuses on adding some nuts to your diet. This can be accomplished in several ways: add to your breakfast cereal, your snacks, yogurt, salads, smoothies or your lunch/dinner. You can just grab a handful and munch on them as well. A little nuts goes a long way. You can also add seeds to your diet because they give you some of the same benefits as eating nuts. So, your assignment is to choose either your favorite nut or seeds and also one unfamiliar nut (one you don‘t eat as often). You can choose from the 8 nuts mentioned here or choose from an extensive list of nuts and seeds.



References

“Nuts Properties And Food Values”
http://chestofbooks.com/food/ingredients/Guide-For-Nut-Cookery/Nuts-Properties-And-Food-Values.html
“5 Health Benefits of Nuts” by Jennifer Valentine
http://www.onegreenplanet.org/vegan-health/5-health-benefits-of-nuts/
“Surprising Health Benefits of Nuts & Seeds” by Diana Herrington
http://www.care2.com/greenliving/benefits-nuts-and-seeds.html?page=3
http://realfoodforlife.com/sprouting-nuts-seeds/
“The Good Nut Guide” by Louise Atkinson
http://www.dailymail.co.uk/health/article-404722/The-good-nut-guide.html
“Health properties of nuts: Nuts are one of the very best natural nutritious foods available anywhere” by S. C.
http://www.teatronaturale.com/article/2923.html
"List of Seeds and Nuts"
http://www.nourishinteractive.com/healthy-living/free-nutrition-articles/121-list-seeds-nuts
“Health Benefits of Pistachios” by Dahloan Hembree, eHow Contributor
http://www.ehow.com/about_5449692_health-benefits-pistachios.html
“Health Benefits of Pecans” National Pecans Sheller Association
http://www.ilovepecans.org/nutrition.html
"Top Organic Raw Nuts and Seeds for Your Diet"
http://www.rawfoodrecipes.com/view-by-tag/organic-raw-nuts-and-seeds/

 

 

KHFP Week Five: Say no to your Guilty Pleasure

Say no to your poison, your junk food, your guilty pleasure!!!

Many of us sabotage our weight loss efforts by eating the things that satisfy an emotional need rather than a nutritional one. We tend to subconsciously reach for food that makes us feel good. Usually we reach for junk food before reaching for something healthy. We all have that one guilty pleasure, our favorite snack or poison (caffeine, salt, iced coffee drinks etc) that we just can’t do without.


So, why is it that you binge on junk food? Junk food has very few nutrients but lots of calories and our brain is looking for nutrients, so when you eat food that is packed with sugar, additives, and fillers, your brain will still be looking for those very important nutrients it is lacking, causing you to grab for more food or junk food.


Many people are not aware of the effects that both fat and sugar have on the brain, they act like a stimulant to the brain’s reward center through the nuerotransmitter dopamine just like a drug would, says Kathy Preston, author of “The Lean“. Dopamine is what makes you feel good just like heroine or morphine. So you should treat sugar, fat and also caffeine as if they were an addictive drug. You have to ween yourself off junk food.


Ditching your sugar or caffeine habit is a crucial step for women over forty. Sugar is found in so many of our favorite foods, however, it depletes the body of phosphorus. Top nutritionist Ann Louise Gittleman says "if you are eating excessive amounts of sugar you’re profoundly disturbing the calcium/phosphorous ratio. We’ve all heard how important calcium is for strong bones, but without adequate phosphorous, bone marrow doesn’t get the calcium it needs so the body pulls calcium from storage sites in the bone." This can lead to osteoporosis.


Sugar is disguised in many ways on food labels and the best way to identify sugar is by looking for words that end in -ose. The most common forms of sugar are high fructose corn syrup, fructose, sucrose, lactose and glucose. Don’t forget the obvious sugars like honey, molasses, maple syrup and more recently, agave nectar and stevia. Sucrose is a mixture of fructose and glucose found in fruits. While lactose is a mixture of glucose and galactose found in milk. Sugars are produced commercially for convenience in individual packets of sugar, syrup, black treacle (molasses) and honey. They all just pile on the calories and are often referred to as empty energy. (Humphries)



Caffeine is one of the most addictive “drugs” that is found in soft drinks, energy drinks, chocolate, prescription/non-prescription drugs, diet pills, coffee etc. Caffeine is found in health foods as well because it is considered a natural product. Taken in moderation, some researches claim caffeine has positive benefits on the body. Remember, however you put it, caffeine acts like a drug and has drug like effects. Yes, coffee.  Excessive consumption of coffee, tea, regular soft drinks, chocolate and other foods containing caffeine will increase your risk for osteoporosis by reducing blood calcium levels, triggering calcium to be pulled from the bone, and flushing needed calcium out of your body. In Ann Louis Glittleman's book “Super Nutrition for Menopause" she notes that a mere three cups of black coffee can result in a 45mg calcium loss and women between the ages of 35 and 50 drink more coffee than any other age group. So, women be mindful or your caffeine intake.

 　

How to Say No to Your Poison, Junk Food or Guilty Pleasure:

The secret is all about “crowding out” and breaking into healthier snacking. It’s how you eat in a healthy way so that you crowd out the junk you think you want by choosing to eat key foods throughout the day to keep you satisfied. (Kathy Freson)


You want to break out of the bad habit of reaching for those high calorie, fat ladden, sugar filled, salty comfort foods that offer little or no nutritious benefit.  So the best way to do this is to clean out your cupboards of junk food and replace your junk food with more healthier choices. Just so you won’t have to go cold turkey, and derail your efforts, you want to break-in to healthier snack choices that include fruits, nuts and whole grains. These choices will deliver the needed nutrients your body needs and signal to your brain that you are satisfied.


Start to create your own power snack packs. Eat your snacks in between your three meals. Keep each of your snacks under 400 calories, for the more advanced weight-losers, 100 calorie snacks are ideal. For even better results, split your snack calories in half if doing snacks under 400 calories. For instance, make one snack only 200 calories and another one 200 calories. The goal is to keep you from going more than 4-5 hours without eating. The snack packs will help keep your energy and blood sugar steady, keep your metabolism revved up and prevent your hunger from getting out of control. (“Flat Belly Diet” by Liz Vaccariello)



Choose Snacks based on your project level:
Beginner: chose low-fat yogurt and milk, limited deli meats (Applegate Farms brand), low-fat whole grains (Food For Life or Kashi), low-fat muffins, low-fat cheeses, fresh or frozen fruits and vegetables. Make sensible choices, read low-fat labels for hidden sugars and calorie counts.
Intermediate: chose skim milk or milk alternatives (soy, almond, rice etc..), organic cheeses and deli meats, hummus, fresh or frozen organic fruits and vegetables, raw unsalted nuts & seeds, low-fat whole grains
Advanced: chose certified organic foods, certified vegan, organic whole grains, raw unsalted nuts & seeds, non-dairy milk & yogurt (soy, rice, almond, etc..), organic fruits and vegetables.




Create your own snack packs
Mix and match using whole grains, dairy, fruits, vegetables and select proteins and good fat- Monounsaturated fatty acids (MUFAs). This is just a partial list to give you an idea of how versatile you can be when creating a healthy snack. There is no restrictions saying that you have to pick one item from each category. You can chose a snack that consists of a whole grain, a dairy, a fruit and a MUFA that equals up to 400 calories. Or, you can just have a protein, whole grain and MUFA. The possibilities are limitless.  Try to include a MUFA with every snack, these healthy fats are essential in helping to eliminate belly fat as denoted in the Flat Belly Diet, from the editiors of Prevention Magazine.

Whole grains:
Corn tortillas (2- 90 cal)Popcorn (4 cups at 20-25 cal per cup)
Ry Krisp Crackers (3- 75 cal)
Thomas Multigrain Pita (½ - 70 cal)
Kashi 7 Whole Grain Puffs (1 cup- 70 cal)
Oatmeal (1 oz pkt- 100 cal)

Dairy:
Applegate Farms provolone cheese (1 slice- 70 cal)
Cottage Cheese (non-fat ½ cup- 80 cal)
Feta Cheese (1 oz- 80 cal)
Milk (skim, 1 cup- 80 cal)
String Cheese (1 oz- 80 cal)
Yogurt (6 oz- 80 cal)

Fruits:
Apples (80 cal)
Berries (1 cup- 60 cal)
Mango ( 1cup- 110 cal)
Orange (70 cal)
Papaya (1 cup- 55 cal)
Peach (50 cal)
Pear (100 cal)
Pineapple (4 oz or ½ cup canned in juice- 60 cal)
Red/Green Grapes (1 cup- 60 cal)
Sliced Banana (½ cup- 70 cal)
Unsweetened raisins (¼ cup- 130 cal)
Watermelon (2 cups- 90 cal)

Vegetables:
Baby carrots (1 cup- 50 cal)
Broccoli florets, raw (2 cups- 40 cal)
Grape tomatoes (1 cup- 30 cal)
Red bell pepper (1 cup, sliced- 40 cal)
Salsa (¼ cup- 40 cal)

Proteins:
Applegate Farms uncured black forest ham (4 oz- 100 cal)
Black beans (canned, drained ½ cup- 90 cal)
Chunk Light Tuna (in water, 3 oz- 120 cal)
Deli chicken slices (4 oz- 100 cal)
Deli turkey slices (4 oz- 100 cal)
Hummus (¼ cup- 100 cal)


5 Categories of MUFAs (Monounsaturated fatty acids)

1. Oils- canola, safflower, sesame, soybean, walnut, flaxseed, sunflower, olive, and peanut. The recommended oil for your snacks will probably be flaxseed oil especially beneficial in your smoothies.
2. Olives- there are many varieties of olives to choose from, whether black or green. Kalamata olives are used more frequently in healthy dishes.
3. Nuts & Seeds- there are many choices when it comes to nuts and seeds. You have peanuts, walnuts, almonds, cashews, pecans, hazelnuts, macadamias, pistachios, pine nuts, sunflower seeds, pumpkin seeds, sesame seeds, chia seeds, etc
4. Avocados- are loaded with good fats so still use moderately
5. Dark Chocolate- chose a chocolate that is at least 60% cocao, the less sugar the better. Health enthusiasts and experts say the best chocolate is one that starts at 72% cocao. This does not include milk chocolate or the basic candy bar chocolate which has lots of added sugar. The more percentage of cocao, the better.  Caution: 100% pure raw cocao/choc is considered toxic.

　
How to Put Together Your Snack Packs:

Blueberry-Almond Oatmeal: 1 pkt instant oatmeal, cooked, topped with 1 ½ cups blueberries and 2 tbsp almonds, served with 1 cup skim milk (384 cal)
Chocolate Raspberry Oatmeal: 1 pkt instant oatmeal, cooked, topped with 1 cup raspberries and ¼ cup semi-sweet chocolate chips (367 cal)
Strawberry Chocolate Sundae:  1 cup sliced strawberries, ¼ cup semisweet chocolate chips mixed into ½ cup cottage cheese (347 cal)
Apple Snack:  1 medium apple cut into wedges with 2 tbsp peanut butter as a dip, and 4 cups air-popped or light microwave popcorn (368 cal)
Apples & Crackers:  3 Ry Krisp crackers spread with 2 tbsp almond butter, topped or eaten with 1 medium sliced apple (387)
Berry-Nut Whip:  2 cups sliced strawberries and 2 tbsp dry roasted unsalted peanuts mixed into 6 oz (80 cal) vanilla yogurt (363 cal)
Hummus Dip:  1 cup hummus sprinkled with 2 tbsp pine nuts served with 1 cup red pepper slices (403 cal)


Grab-n-Go Snacks
Option 1: 1 low-fat string cheese, 1 cup pineapple fruit cup (in juice), 1 cup baby carrots, and 2 tbsp dry roasted unsalted peanuts (340 cal)
Option 2: 6 oz (80 cal) yogurt, 1 medium apple, 2 tbsp Brazil Nuts and 1 cup skim milk (350 cal)
Option 3: 6 oz (80 cal) yogurt, 1 medium orange and 2 tbsp almonds (259 cal)

Basic Smoothie:  blend 1 cup skim or soy milk, 6 oz vanilla yogurt, 1 cup fresh or frozen fruit (blueberry, strawberry, raspberry etc..), add handful of ice if using fresh fruit, then blend together for 1 minute, transfer to glass and add 1 tbsp organic cold-pressed flaxseed oil.

100 Calorie Snacks
1 oz low fat cheese
8 oz cottage ceese
1 oz dried fruit
½ oz nuts
12 mini rice cakes
1 ½ oz string cheese
1 oz turkey
8 oz non-fat yogurt



Checklist:
Drink 8 glasses of water
Eat a hearty breakfast
Get movin
Eat an Apple
Say no to your guilty pleasure


Assignment

You need a way to determine how your efforts are paying off. The scale is not your friend. Please do not weigh yourself everyday, this can sabotage your weight loss efforts. Your weight can go up and down daily so, it is better to weigh yourself at least once a week. Your assignment is however, finding a way other than the scale to chart your progress. For example, pick a clothing item that fits you snuggly and use it as your gauge. A pair of pants or a dress can better let you see if you are losing inches. Losing inches is much more satisfying than just losing weight.


References
“Flat Belly Diet” by Liz Vaccariello
“The Lean: A Revolutionary and Simple 30 Day Plan for Healthy, Lasting Weight loss” by Kathy Freson
“Super Nutrition for Menopause; Take Control of your Life Now and Enjoy New Vitality with a Diet and Exercise Program Designed Just For You” by Ann Louise Gittleman
“7 Day Low Fat Low Salt Diet Plan: to change your eating habits for life” by Carolyn Humphries


Personal Note: Check out overeaters anonymous for support in your weight loss efforts. Here you can connect with others struggling to lose weight and get help with those emotional barriers that block successful weight loss.