Category Archives: Natural Nutrition

How to Read Food Labels

How to Read Food Labels

You cannot measure every morsel that passes your lips, but it is a good idea to measure most foods and beverages until you get a feel for portion sizes.

It is a supersized world out there, and most people are surprised to find that their idea of a single serving is actually two or three.

If you are into bells and whistles, there are food scales that are preprogrammed with nutritional information, as well as scales that will keep a running total of your daily food and nutrient intake for you. The only tools you really need, however, are a simple and inexpensive gram scale, dry and liquid measuring cups, and idea on reading food labels.

Among all of the mentioned tools, reading food labels seem to be the most effective way of determining the right kind of food to be bought in the supermarket. It lets you make sensible food selections. Through the “Nutrition Facts” section in a particular item in the grocery, you can identify the amount of serving sizes provided in that product.

With food labels, you can clearly understand the amount and kinds of nutrients that are provided in the item. Usually, it contains the information on saturated fat, sodium, total fat, fiber, and cholesterol amount “per serving.”

However, understanding and reading these food labels can be very perplexing. A typical consumer would definitely ask what those numbers mean and how it will affect her diet intake if ever she will religiously follow the serving guide as stipulated on the food label.

To further have a clear and more comprehensive understanding of the items stated in the food label, here is a list of things that you need to know:

1. Serving size

This is the primary item you will see in a food label.

The amount of servings stated in the food label refers to the quantity of food people usually consume. However, this does not necessarily mean that it reflects your very own amount of food intake.

Moreover, serving size determines the amount of nutrients that enters the body. This means that if you will follow strictly what the serving size is, you will obtain the same amount of nutrients according to the serving size that was given in the label.

For instance, if the serving size says one serving size is equal to 54 grams, that would mean you have to measure 54 grams and eat that and you have just eaten one serving. So to speak, the amount of nutrients stated in the food label is the same amount that has entered your body considering the fact that you have just eaten 54 grams.

However, if you have eaten everything, and the food label says that each pack is equivalent to 4 servings, you have to calculate the amount of nutrients that have entered your body. This means that if the food label says 250 calories per serving that means you have to multiply it to four to get the total amount of calories you have taken.

2. Nutrients

This refers to the list of available nutrients in a particular item. It is also where the nutritional claims of the product based on the recommended daily dietary allowance are stated. Usually, the nutritional amounts are based on both the 2,500-calorie diets and the 2,000 recommended dietary allowances.

In order to understand the numeric value of each item, you should know that the “% daily value” that the food label indicates is actually based on how a particular food corresponds to the recommended daily dietary allowance for a 2,000 calorie.

If in the event that you have purchased an item that has a dietary allowance different from the 2,000-calorie diet, you just have to divide the stipulated amount by 2,000 and you will be able to identify the “%daily value” for the nutrients.

3. Ingredients

This refers to the list of the ingredients that were used to manufacture the product. The listing is usually arranged from the main ingredients that have the greater amount by weight up to the smallest quantity. This simply means that the actual quantity of the food includes the biggest quantity of the main ingredient or the first item and the minimum amount of the very last ingredient.

4. Label claim

This refers to the kinds of nutritional claims of a particular food item. For instance, if an item says it is sodium-free, it has less than 5 milligrams per serving or a low fat item actually contains 3 grams of fat or less.

Indeed, reading food labels can be very tedious and confusing. Nevertheless, once you get the hang of it, it would be easier for you to watch your diet because you can already control the amount of food that you take.

7 Power Smoothies for a Healthy Start

 Good stuff here… 7 Power Smoothies for a Healthy Start.

 

[amazon template=iframe image&chan=natural diet and health&asin=B00GCS37AY][amazon template=iframe image&chan=natural diet and health&asin=B00GCS37AY]

9 Lies About Fat That Destroyed The World’s Health –

 

VERY interesting information from the Business Insider Science Department … check it out

9 Lies About Fat That Destroyed The World’s Health – Business Insider.

The Benefits of Apple Cider Vinegar – Global Healing Center

I saw this on the good Doctor’s blog and thought there was some great info here…

The Benefits of Apple Cider Vinegar – Global Healing Center.

Chromium as a Cholesterol Supplement

Chromium is an essential trace mineral first discovered in 1955. Although our bodies contain only a few milligrams, even this tiny amount is critical for regulating insulin and blood sugar levels, as well as activating enzymes essential for energy production.

We get chromium through food, primarily yeast, grains, nuts, prunes, potatoes, and seafood. But we don’t get enough overall; many Americans are deficient in chromium. One reason is that diets high in refined sugar leach chromium right out of us. Recent studies find that supplementing with chromium may not only lower cholesterol but also help stabilize blood sugar levels and improve insulin sensitivity. Thus, it may be particularly beneficial to people with metabolic syndrome or diabetes. What the research shows: In one small study of 28 people, those taking 200 micrograms of chromium daily for 42 days had significant decreases in both total cholesterol and LDL, decreases that didn’t occur when they took a placebo. At least eight other studies have found that chromium supplementation improved cholesterol. And numerous studies found supplementing with at least 400 micrograms of chromium improved fasting glucose levels, a sign of improved insulin sensitivity.

Be aware that chromium may take several weeks or even months to yield results. Who should take it: People with metabolic syndrome or diabetes, as well as anyone susceptible to chromium deficiency (including athletes, the elderly, and people who follow diets high in refined sugar). Recommended dose: 200 to 400 micrograms a day in divided doses for people with insulin resistance; 400 to 1,000 micrograms a day in divided doses for people with diabetes. Use chromium picolinate as your source. For everyone else the amount in a multivitamin should be sufficient.

Warnings/contraindications: If you have diabetes, check with your doctor; taking chromium may alter your requirements for insulin or other diabetes medication. Source: Readers Digest. For more information visit:Hypercet

The Benefits of Yogurt

The Benefits of Yogurt

Yogurt is a popular snack treat for people who are trying to monitor their weight. Did you know that apart from making you lose weight, yogurt has other benefits to your body? There are so many types and varieties now, styles like “Greek” flavors like “Key-Lime Pie” and “red Velvet Cake”, you can find exactly what fits your needs and taste-buds.

One way to improve your health naturally is by eating an adequate amount of yogurt every day. Yogurt has live microorganisms called probiotics. These good bacteria help your body works properly.

Here are some benefits you can get from eating yogurt:

• Improves gastro-intestinal functions

Since yogurt is rich with probiotics, it helps improve food digestion and absorption. Good digestion and absorption will prevent you from experiencing hyperactive bowel movements and constipation. Yogurt also helps lactose intolerant individuals. It also lowers your risk of getting inflammatory bowel diseases like Ulcerative Colitis and Crohn’s disease.

• Boosts your immune system

Probiotics from yogurt makes your body stronger in resisting harmful bacteria, thus lessening your risk of getting infections. These good bacteria also enhance your body’s natural healing process so you can easily recover from illnesses.

• Regulates your blood pressure

A study have shown that having 2-3 servings of low-fat dairy daily will greatly reduce your risks of getting high blood pressure. Some dairy products are high with dairy fat that is not healthy for your heart. Yogurt is a low-fat dairy product that does not have a bad effect on your heart.

• Maintains your weight

Because yogurt is low-fat, it frees you from worries of gaining weight. When dieting, it’s important that you still get enough nutrients so you don’t end up being malnourished. Yogurt contains an adequate amount of vitamins and minerals that you need. With enough yogurt intake, you get enough nutrients without the worries of moving the scales up.

• Prevents osteoporosis

Yogurt, just like some dairy products have added calcium and vitamin D. These nutrients are very important in making your bones stronger. Strong bones will prevent you from developing osteoporosis.

Here are some tips you can follow when deciding on adding yogurt in your diet.

1. Choose the type of yogurt that you want to take.

There are various types of yogurt. One of the fastest-growing market segments now is “Greek” Yogurt. Some yogurts contain regular fat, some are fat-free and some are low-fat. You may also want to check the sugar contained in the yogurt. There are yogurts that have more sugar than others. Look at the label at the back of the package. Read and compare nutritional contents of different brands. This will help you choose the best brand in the market.

2. Make it a habit

You can eat yogurt anytime and anywhere. Make it a point to take some yogurt everyday. Bring some in the office so you can easily have yogurt on your lunch break. You can also put a small yogurt cup in your bag so you can take a healthy snack anywhere.

3. Substitute other ingredients with yogurt

Yogurt can easily be added to your recipes. Use yogurt instead of ice cream when making a smoothie. You can also try adding yogurt when baking cakes and other pastries. You can easily substitute milk to yogurt.

4. Make eating yogurt fun delightful

There are numerous recipes that you can follow so that you don’t only get to eat the flavored yogurt available on the market. Adding fruits on your yogurt is a good idea and will make your snack even healthier. Mix in some wheat germ or healthy cereal and you are good to go

 

3 Top Super-Fruits and Why You Should Care

The Benefits of Superfruits.

There has been a lot of talk about superfruits lately, but have you ever heard of super fruits? Super fruits have become increasingly popular over the past several years and they can be found in a variety of food products. There are many claims that they will ensure longevity, great health and prevent aging, but do they really deliver on these promises?
Super fruits deliver antioxidants and anti-inflammatory nutrients that can help nourish your body and keep it functioning optimally.
We have all been told growing up that fruits are good for you and the bottom line is that fruits are good for you
 
 Super fruits are a class of fruits that contain higher amounts of important antioxidants and phytochemicals that may contribute to good health as part of a well balanced diet. When compared to apples and bananas and other common fruit they score higher on the ORAC rating system. Super fruits include acai berry, African mango and raspberry ketone. 
 
Acai berries are loaded with antioxidants, but they are also full of other good stuff, such as dietary fiber, vitamins, minerals, complex carbohydrates, amino acids and essential fats.
Acai berry is believed to help the body fight the effects of ageing better than most fruits.  It can also reduce inflammation, reduce blood clots and improve digestion.
There are hundreds of acai berry capsules available to purchase on the market, both, online and on the high street. Be very careful when buying acai as there are many products available.  Acai berry should always be the first ingredient on the label, however you will probably see it third, fourth or sometimes even fifth. This means there is very little acai berry inside the product and it is more likely padded out with fillers, bulkers and anti-caking agents. It is often claimed that extra ingredients are necessary to process the acai into a useable form, this is simply not true.
Acai berry capsules by Evolution Slimming are a 700mg capsule strength available in 60 capsule packs. 2 capsules are recommended daily, equalling 1400mg of pure acai berry fruit straight into your body. They are the highest quality Acai Berry without any hidden ingredients or costs.
African Mango
African Mango comes from the extracts from the Irvingia Gabonensis seed. African mango may be relatively new to the UK, but is starting to take over the weight loss industry in terms of its effectiveness.
Irvingia Gabonensis is a fruit tree found in West and Central Africa, also known as ‘wild mango’ or ‘bush mango’.
The African Mango Diet Pill is said to provide assistance in weight loss, improve total cholesterol, LDL cholesterol and blood glucose levels.
African Mango can develop significant weight loss with scientific results. African Mango’s potential to generate these remarkable weight loss results from the favorable changes to the bodies fat stimulating and fat producing hormones. The soluble fiber found in the African Mango also works as a laxative which can also works to suppress appetites.
African Mango has been demonstrated to delay stomach emptying, which brings to increased absorption of dietary sugars. In this way, African Mango reduces blood sugar levels after a meal. The African Mango Diet Pill also is made up of cholesterol improving components with improvements in total and LDL cholesterol. Research subjects revealed a drop in cholesterol levels.
Raspberry Ketone
Raspberry Ketone is a natural phenolic compound that is responsible for the heavenly aroma of red raspberries. According to certain studies, it is also a potent fat burner.
It was discovered that raspberry ketone increased both the expression and secretion of adiponectin. This is important because adiponectin is a protein hormone which modulates a number of metabolic processes, including glucose regulation and fatty acidcatabolism.
If weight loss is not enough, higher levels of adiponection have been shown to control the metabolic derangements that may result in type 2 diabetes, obesity, atherosclerosis, non-alcoholic fatty liver disease and metabolic syndrome. As a result of all of this, Raspberry Ketone holds great promise as a fat-burning, health-improving herbal supplement.
 
Eating fruit is a way to increase vitamins, minerals, antioxidants, phytochemicals and fiber in the diet. Eating fruit can also satisfy a sweet tooth due to its natural sweetness. No one food including a super fruit is a magic bullet that has the ability to prevent or cure disease, especially if the diet is poor. Super fruits can add important nutrients, and antioxidants to any well balanced diet, and have a lower impact on blood sugar levels. The recommendation for fruit consumption is two to four servings for most people.  Besides super fruits, you can also obtain many health benefits by eating other fruits containing high levels of antioxidants such as blueberries, strawberries, cranberries, raspberries, cherries and black currants.
 Conclusion
 It would therefore appear that fruit is not only good for us but can lead to severe weight loss – who knew!!!