Are you eating your pumpkin seeds? I made some this weekend!!
I was totally going to write a post about pumpkin and the nutritional content but skinnyandthecity 's post today couldn't have said it any better!!!
Have an awesome halloween weekend everyone!
~Kristin
Tuesday, October 27, 2009
Sunday, October 25, 2009
Whole Grains
What does it mean to be whole grain?
Well wheat is an example of a grain and consists of 3 parts: the bran, the germ, and the endosperm.
During the milling process of white flour, 2 parts of the wheat are removed: the bran and the endosperm, to make the texture smoother and more consistent throughout. This leaves just the endosperm which is the starchiest component. The removal of these 2 parts of the grain removes 30 nutrients!!!
In whole wheat flour all three parts of the wheat are left alone and therefore all of the nutrients are left alone. This is why whole wheat flour has a different consistency because the bran and the germ are still present.
With that said, whole wheat flour, pasta, brown rice all have WHOLE grain and nutritionally are better for you because they contain important essential nutrients that regular white flour does not.
Specifically whole grains are loaded with fiber which is essential for colon and digestive health. Your digestive tract plays a bigger role in your immunity and keeping you healthy then you may think, so think again when deciding whether to eat white bread or 100% whole wheat bread, because that fiber is keeping you well!
The recommended amount of grains for the average American is 6 oz of grain servings per day. It is recommended that at least half of them (3+) should be from whole grains!
Here are some great sources of whole grain:
~Kristin
Well wheat is an example of a grain and consists of 3 parts: the bran, the germ, and the endosperm.
During the milling process of white flour, 2 parts of the wheat are removed: the bran and the endosperm, to make the texture smoother and more consistent throughout. This leaves just the endosperm which is the starchiest component. The removal of these 2 parts of the grain removes 30 nutrients!!!
In whole wheat flour all three parts of the wheat are left alone and therefore all of the nutrients are left alone. This is why whole wheat flour has a different consistency because the bran and the germ are still present.
With that said, whole wheat flour, pasta, brown rice all have WHOLE grain and nutritionally are better for you because they contain important essential nutrients that regular white flour does not.
Specifically whole grains are loaded with fiber which is essential for colon and digestive health. Your digestive tract plays a bigger role in your immunity and keeping you healthy then you may think, so think again when deciding whether to eat white bread or 100% whole wheat bread, because that fiber is keeping you well!
The recommended amount of grains for the average American is 6 oz of grain servings per day. It is recommended that at least half of them (3+) should be from whole grains!
Here are some great sources of whole grain:
- 100% whole wheat (this includes all forms of bread that contain 100% whole wheat)
- brown rice
- oatmeal
- bulger
- corn
- buckwheat
- spelt
- and wild rice
~Kristin
Wednesday, October 21, 2009
Sweet Potatoes
Sweet Potatoes are currently my FAVORITE vegetable!
They are not only really nutritious but totally DELICIOUS :)
These supervegetables are and excellent source of :
- Vitamin A
- Potassium
- Vitamin C
- Vitamin B6
- Copper
- Riboflavin
- Pantothenic Acid
- Folic Acid
However, when I have had a rough day, or am stressed out
my current weakness/indulgence is:
Sweet Potato Fries from Iron Hill Brewery!I am aware that these are deep fat fried and it's a diet disaster, but I cannot help it these things are awesome! What do you indulge in or crave?!
~Kristin ~
Tuesday, October 20, 2009
Sodium Sodium what do you know about sodium?
Sodium is the chemical element from which table salt or sodium chloride is derived.
Sodium/salt are pretty much used interchangeably but be careful because it exists in many forms!
All forms of salt: table salt, sea salt, kosher salt, half salt, garlic salt,are all salt it doesn't matter if they are "natural" or not..it's salt!
The body uses and functions on a SMALL amount of sodium for normal blood pressure, fluid and electrolyte balance, acid/base balance and functioning of the nerves. However, finding this amount of sodium needed for functioning is rarely ever a problem and most people have the opposite problem!
There is a direct link between amount of sodium consumed and blood pressure. While some people are genetically prone to having high blood pressure, blood pressure can be controlled via a low sodium diet. Too much salt can cause serious diseases specifically Hypertension (HTN) or high blood pressure, which can lead to further complications such as diabetes, stroke, obesity, renal failure, and cardiovascular diseases just to name a few!
1 in every 3 Americans have HTN which can be diagnosed by a blood pressure >140/90mmHg.
Here are some useful tips when controlling the amount of sodium in your diet:
Be aware of the following ingredients listed on food labels which are all forms of hidden salt!
~Kristin
~Kristin
Sodium/salt are pretty much used interchangeably but be careful because it exists in many forms!
All forms of salt: table salt, sea salt, kosher salt, half salt, garlic salt,are all salt it doesn't matter if they are "natural" or not..it's salt!
The body uses and functions on a SMALL amount of sodium for normal blood pressure, fluid and electrolyte balance, acid/base balance and functioning of the nerves. However, finding this amount of sodium needed for functioning is rarely ever a problem and most people have the opposite problem!
There is a direct link between amount of sodium consumed and blood pressure. While some people are genetically prone to having high blood pressure, blood pressure can be controlled via a low sodium diet. Too much salt can cause serious diseases specifically Hypertension (HTN) or high blood pressure, which can lead to further complications such as diabetes, stroke, obesity, renal failure, and cardiovascular diseases just to name a few!
1 in every 3 Americans have HTN which can be diagnosed by a blood pressure >140/90mmHg.
Here are some useful tips when controlling the amount of sodium in your diet:
Be aware of the following ingredients listed on food labels which are all forms of hidden salt!
- monosodium glutamate or MSG
- disodium phosphate
- baking soda
- brine
- baking powder
- sodium benzoate
- The recommendation of 2400mg or 2.4 g of sodium per day has been shown to pose no risk of adverse health affects. Sadly, the average American consumes double that!
~Kristin
~Kristin
Monday, October 19, 2009
Water!
How much water do you drink in the course of a day? Me? I drink more than the recommendation of 8 cups (64 fl oz) a day!
I am frequently finding myself dehydrated. So I'm constantly drinking water. This also means that I am always going to the bathroom!
The majority of your weight is actually water weight (3/4 to be exact) and therefore it shouldn't come as a shock to you that we need to replenish our total body water stores several times throughout the day in order to compensate for the water that we sweat out, excrete and even respire!
When you are thirsty, you may drink things like soda, fruit juices and alcohol, however drinking these beverages are actually making you even more dehydrated than you were before! Not to mention the sugar and carbonation are horrible for you and are really making you bloat!
Water is awesome and has many roles: it helps regulate the fluids and tissues within the body, used in digestion/absorption/metabolism process, cleanses your system and flushes out the waste, nourishes your skin and has been proven to keep your skin looking younger!
So move over sugary drinks-water is looking a lot more refreshing!
Next topic will be Vitamin A :)
~Kristin
I am frequently finding myself dehydrated. So I'm constantly drinking water. This also means that I am always going to the bathroom!
The majority of your weight is actually water weight (3/4 to be exact) and therefore it shouldn't come as a shock to you that we need to replenish our total body water stores several times throughout the day in order to compensate for the water that we sweat out, excrete and even respire!
When you are thirsty, you may drink things like soda, fruit juices and alcohol, however drinking these beverages are actually making you even more dehydrated than you were before! Not to mention the sugar and carbonation are horrible for you and are really making you bloat!
Water is awesome and has many roles: it helps regulate the fluids and tissues within the body, used in digestion/absorption/metabolism process, cleanses your system and flushes out the waste, nourishes your skin and has been proven to keep your skin looking younger!
So move over sugary drinks-water is looking a lot more refreshing!
Next topic will be Vitamin A :)
~Kristin
Sunday, October 18, 2009
Lean Mean Protein
Your body is a lean mean fighting machine!
Your body is composed of both a fat mass and a fat-free mass consisting of: muscle, bone, water, and tissues. Too high a body fat percentage obviously has serious complications including: obesity, heart disease, diabetes, stroke etc. However, what people tend to forget and/or ignore is that % body fat is important and necessary for proper temperature regulation and adequate storage of nutrients as well and therefore too low a percentage of body fat has adverse health effects as well. The bottom line is there is a fine balance of fat to fat free mass and it is crucial for your health and well-being!
Studies have shown that men composed anywhere from 6-24% body fat were healthy, and females ranged from ~ 9-31% body fat were healthy.
Females generally have more adipose tissue than males and require a higher % of body fat simply for reproduction purposes. Women have a very unique ability and capacity to nurture another human life inside of them and it is up to us to keep our bodies healthy and strong in order to be able to do so.
Now that I have mentioned % body fat, let's talk about lean (fat free mass). Lean muscle mass helps burn fat especially in the form of energy. Therefore protein helps burn off fat!
As a runner and avid gym-goer, I love de-stressing myself via a long run, hitting the gym, or simply by doing ab crunches or even lunges. I cannot stress the importance of incorporating protein (specifically lean protein) to build and repair lean tissues and muscle that are broken down EVERY time that you exercise! Protein is the major fuel and power-house for your muscles, keeping them, happier, healthier, and STRONG!
~So if you, like myself, are physically active, make sure to eat your lean protein-trust me, your body will thank you later :)
I recommend eating the following lean sources of protein:
Have a great week guys!
~Kristin~
Your body is composed of both a fat mass and a fat-free mass consisting of: muscle, bone, water, and tissues. Too high a body fat percentage obviously has serious complications including: obesity, heart disease, diabetes, stroke etc. However, what people tend to forget and/or ignore is that % body fat is important and necessary for proper temperature regulation and adequate storage of nutrients as well and therefore too low a percentage of body fat has adverse health effects as well. The bottom line is there is a fine balance of fat to fat free mass and it is crucial for your health and well-being!
Studies have shown that men composed anywhere from 6-24% body fat were healthy, and females ranged from ~ 9-31% body fat were healthy.
Females generally have more adipose tissue than males and require a higher % of body fat simply for reproduction purposes. Women have a very unique ability and capacity to nurture another human life inside of them and it is up to us to keep our bodies healthy and strong in order to be able to do so.
Now that I have mentioned % body fat, let's talk about lean (fat free mass). Lean muscle mass helps burn fat especially in the form of energy. Therefore protein helps burn off fat!
As a runner and avid gym-goer, I love de-stressing myself via a long run, hitting the gym, or simply by doing ab crunches or even lunges. I cannot stress the importance of incorporating protein (specifically lean protein) to build and repair lean tissues and muscle that are broken down EVERY time that you exercise! Protein is the major fuel and power-house for your muscles, keeping them, happier, healthier, and STRONG!
- Protein recommendations for endurance and strength-trained athletes range from 1.2 to 1.7 g/kg (0.5 to 0.8 g/lb) body weight per day.
~So if you, like myself, are physically active, make sure to eat your lean protein-trust me, your body will thank you later :)
I recommend eating the following lean sources of protein:
- grilled chicken breasts (my favorite)
- turkey breast
- tuna fish
- salmon, fresh tuna, ahi ( i only wish i liked seafood specifically for the omega 3's but that's another topic in itself!)
- low fat cottage cheese
- reduced sugar/lowfat/nonfat yogurt
- egg whites (a daily staple in my diet)
- skim milk not only for strong muscles but also for strong bones and teeth
- 90% lean ground turkey/beef (try to limit red meat consumption however to 3 times/week)
- beans
- cheese
- peanut butter (in moderation of course)
Have a great week guys!
~Kristin~
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