Do you ever experience tiredness, aches or pains, emotional rollercoasters, colds and flus, gas and bloating, allergy symptoms, sweet tooth, headaches, overweight, insomnia, lack of concentration, lack of interest in things you used to enjoy, etc. etc.?
There is a plethora of things we experience that are nutrition related! Generally, in the USA, people are over-fed and under-nourished. They talk about pour nourishment in 3rd World Countries - well, we have a big under-nourishment problem right here in the US, and it's manifesting in tons of unpleasant ways!
It's time to get rid of those unpleasant symptoms and feel better Every Single Day of 2015!
If I could get you to give up sugar, meat, coffee, Red Bull, soda pop, sugary foods like white bread and cows milk and dry cereal - I would! I'd have you do it cold-turkey, and you'd feel so much better within just a few days. Some of you would do it, but for many people, the reality is the addictions to the chemicals, and possibly the emotional pay-offs, are greater motivation than overcoming the discomfort and sickness experienced.
So today I'm just going to focus on some changes you can make now, that will help your bodies get healthier, and feel somewhat better.
Here are three steps you can make today:
First: Make sure you're getting all the nutrients from your foods that you need every day.
Get all the vitamins, minerals, fibers, bioflavonoids, and proteins you need.
On my website: www.healthfulstrategies.com at the end of today's article is a list of those (30 Dec. 2014).
Second: Exercise almost every day (or every day).
Walking, biking, running, pumping iron, swimming, skiing, hiking, elipticals, cross-training, Zumba or Salsa dance, yoga, etc. Get 30 minutes of aerobic exercise for your heart to pump greater, and your muscles to work more.
Third: Drink good quality water.
Culinary city sources usually have large amounts of sediment, flouride, and live organisms in them. Seek out fresh spring water, reverse osmosis purified water, even distilled water if other good sources aren't available.
The standard recommended amount is 1/2 oz. of water for every ounce of body weight. So a person weighing 125 pounds needs about 64 oz. intake of water daily. A 200 pound person would need about 100 oz. of water. This can also come in the form of water from raw vegetables and fruits, soup, etc., as long as the rest of the diet isn't high in things that draw out water, such as sugar, salt, caffeine, and high protein amounts.
Making these three changes will make a great difference in your health and how you feel - so make it plan for 2015!!
To your health,
Dr. Raylene Jorgenson
Food Sources of Vitamins, Minerals, Fiber, and Protein
Food sources include: Cod-liver oil, sweet potatoes, carrots, leafy vegetables, and fortified foods such as breakfast cereals
What it does: Promotes good eyesight and normal functioning of the immune system.
Vitamin B1 (Thiamine)
Food sources include: Enriched, fortified, or whole-grain products such as bread, pasta, and cereals
What it does: Helps the body process carbohydrates and some protein.
Vitamin B2 (Riboflavin)
Food sources include: Milk, breads, fortified cereals, almonds, asparagus, dark meat chicken, and cooked beef
What it does: Supports many body processes, such as turning food into energy. It also helps your body make red blood cells.
Vitamin B3 (Niacin)
Food sources include: Poultry, fish, meat, whole grains, and fortified cereals
What it does: Helps with digestion and changing food into energy; helps make cholesterol.
Food sources include: Fortified cereals, fortified soy-based meat substitutes, baked potatoes with skin, bananas, light-meat chicken and turkey, eggs, and spinach
What it does: Supports your nervous system. Helps the body break down proteins. Helps the body break down stored sugar.
Food sources include: Beef, clams, mussels, crabs, salmon, poultry, soybeans, and fortified foods
What it does: Helps with cell division and helps make red blood cells.
Vitamin C (Ascorbic Acid)
Food sources include: Citrus fruits, berries, tomatoes, potatoes, broccoli, cauliflower, Brussels sprouts, red and green bell peppers, cabbage, and spinach
What it does: Promotes a healthy immune system and helps make collagen. It's also needed to make certain chemical messengers in thebrain.
Food sources include: Fortified milk, cheese, and cereals; egg yolks; salmon
What it does: Maintains bone health and helps the body processcalcium; important for immune system function; may protect from cancer.
Food sources include: Leafy green vegetables, almonds, hazelnuts, and vegetable oils like sunflower, canola, and soybean
What it does: As an antioxidant, it helps protect cells from damage.
Folate (Folic Acid)
Food sources include: Fortified cereals and grain products; lima, lentil, and garbanzo beans; and dark leafy vegetables
What it does: Promotes cell development, prevents birth defects, promotes heart health, and helps red blood cells form.
Food sources include: Leafy green vegetables like parsley, chard, andkale; olive, canola, and soybean oils; and broccoli
What it does: Helps blood clot and maintains bone health.
Food sources include: Dairy products, broccoli, dark leafy greenslike spinach and rhubarb, and fortified products, such as orange juice, soy milk, and tofu
What it does: Helps build and maintain strong bones and teeth. Helps muscles work. Supports cell communication.
Food sources include: Some cereals, beef, turkey, fish, broccoli, and grape juice
What it does: Helps maintain normal blood sugar (glucose) levels.
Food sources include: Organ meats (like liver), seafood, cashews, sunflower seeds, wheat bran cereals, whole-grain products, and cocoa products
What it does: Helps break down iron, helps make red blood cells, and helps produce energy for cells.
Food sources include: Fluoridated water, teas, and some fish
What it does: Prevents dental cavities and stimulates new bone formation.
Food sources include: Iodized salt, some seafood, kelp, and seaweed
What it does: Works to make thyroid hormones.
Food sources include: Leafy green vegetables, beans, shellfish, red meat, eggs, poultry, soy foods, and some fortified foods
What it does: Carries oxygen to all parts of the body through red blood cells.
Food sources include: Whole grains, leafy green vegetables, almonds, Brazil nuts, soybeans, halibut, peanuts, hazelnuts, lima beans, black-eyed peas, avocados, bananas, kiwi, and shrimp
What it does: Helps muscles and nerves work, steadies heart rhythm, maintains bone strength, and helps the body create energy.
Food sources include: Pecans, almonds, legumes, green and blacktea, whole grains, and pineapple juice
What it does: Supports bone formation and wound healing, and also helps break down proteins, cholesterol, and carbohydrates. It’s also an antioxidant.
Food sources include: Legumes, grain products, and nuts
What it does: Helps process proteins and other substances.
Food sources include: Dairy products, beef, chicken, halibut, salmon, eggs, and whole wheat breads
What it does: Helps cells work, helps the body make energy, helps red blood cells deliver oxygen, and helps make bone.
Food sources include: Broccoli, potatoes with the skin, prune juice, orange juice, leafy green vegetables, bananas, raisins, and tomatoes
What it does: Helps the nervous system and muscles; helps maintain ahealthy balance of water.
Food sources include: Organ meats (like liver), shrimp, crabs, salmon, halibut, and Brazil nuts
What it does: Helps protect cells from damage and regulatesthyroid hormone.
Food sources include: Red meat, fortified cereals, oysters, almonds, peanuts, chickpeas, soy foods, and dairy products
What it does: Supports immune function, as well as the reproductive and nervous systems.
Reviewed by David Kiefer, MD on October 06, 2014
© 2014 WebMD, LLC. All rights reserved.
Fiber-rich fruits include: bananas, oranges, apples, mangoes, strawberries, raspberries.
Generally, the darker the color, the higher the fiber content. Fill up your shopping cart with: carrots, beets, broccoli, collard greens, swiss chard, spinach, artichokes, potatoes (russet, red, and sweet).
BEANS & LEGUMES
Beans and legumes are flavorful, fiber-filled additions to salads, soups, and chilis. Navy, white, garbanzo, kidney, peas, or lentils are all healthy choices.
BREADS & GRAINS
- Whole grain breads: Select 7-grain, dark rye, cracked wheat, pumpernickel. Make sure “whole wheat” or another whole grain is listed as the first ingredient.
- Grains: Try bulgur wheat, brown rice, wild rice, and barley instead of white rice.
- Cereals: Look for those with 5 or more grams of fiber per serving.
Snack on almonds, pistachios, or pumpkin and sunflower seeds. But don’t go too nuts, as nuts can be high in calories.
Foods Rich in Bioflavonoids
Fresh fruits and vegetables are generally the top choices for getting plenty of bioflavonoids in a diet. Here are some of the most popular ways to get the most of these helpful nutritional elements.
Red Bell Peppers or Sweet Peppers – Red peppers contain three times more vitamin C than orange juice, according to some medical sources. Scientists agree that raw bell peppers are an effective way to get bioflavonoids into the system.
Strawberries – These luscious red berries are a great source of bioflavonoids. Other berry types are similarly rich in these kinds of antioxidants. This leads to specific claims of health benefits for berry-made wines and derivative foods.
Citrus Fruits – Oranges are a significant source of bioflavonoids. Lemons and limes, as well as peaches, nectarines and other fruits all contain vitamin C and bioflavonoid superoxidants.
Broccoli – This green vegetable has a lot of vitamin C, as well as some other essential vitamins for a healthy diet. As with other foods, use broccoli raw for best results.
Brussels Sprouts – For a hearty meal, include these cabbage type sprouts. Rich in antioxidants, they are also packed with their own unique taste for a delicious way to get bioflavonoids and vitamins.
Tropical Fruits – Exotic fruits, like mangoes and papayas, have a lot of bioflavonoids and other nutritionalelements packed under their skins. These are becoming more accessible at supermarkets everywhere. Don’t miss out on what they have to offer.
Garlic – By most accounts, garlic is a superfood. Our food culture has long been aware of its anti-inflammatory properties, but now scientists are counting it as among the natural foods rich in bioflavonoids, and therefore able to deliver the antioxidant values we associate with “healing foods.”
Spinach – Popeye wasn’t kidding: this stuff has all of the qualities you would associate with a green vegetable rich in antioxidants. Spinach is a good all-purpose nutrient – try it in place of lettuce for a salad that’s bursting with nutrition.
Teas – Green tea and other teas are known to have a lot of powerful chemical elements that contribute to longevity and good health. Lots of health minded caffeine drinkers are switching from coffee to tea to get the effects of essential vitamins in their morning drinks.
Bioflavonoids, also sometimes referred to as “vitamin P,” are super-antioxidants found in many natural foods. Scientists have found that bioflavonoids have specific capabilities to increase bodily health in many different ways. They support strong cell formations and, according to some medical services, even suppress poor cellular growth in order to deliver an anti-carcinogenic effect. Bioflavonoids contribute to good heart health, and combat atherosclerosis, as well as conditions like Alzheimer’s disease. Bioflavonoids are found in many of the same foods that contain vitamin C, an essential nutrient for the daily diet, and these super antioxidants complement vitamin C, enhancing its effect on the body.
Foods rich in protein:
The idea that protein only comes from meat is a myth. Nearly all foods contain small amounts of protein, and it's very easy to get your daily protein requirements from beans, grains, nuts, and certain green vegetables, which have less cholesterol and fat than meat and are usually cheaper, to boot. The Centers for Disease Control and Prevention recommends that women get 46 grams (g) of protein each day and that men get 56 g.
Protein in Beans
Bean 1 cup
Cannellini (White Beans)17
Garbanzos (Chick Peas)15
Great Northern Beans15
Green Peas, whole9
Protein in Grains(cooked)
Grain 1 cup
Protein / Grams
Barley, pearled4 to 5
Buckwheat groats5 to 6
Cornmeal (fine grind)3
Cornmeal (polenta, coarse)3
Rice, brown3 to 5
Wheat, whole berries6 to 9
Couscous, whole wheat6
Wheat, bulgur(cooked) 5 to 6
Serving / Protein / Grams
Beans, string1 cup2
Brussels Sprouts1/2 cup2
Chard, Swiss1 cup3
Corn, Sweet1 large cob5
Fennel1 medium bulb3
Jerusalem Artichoke1 cup3
Peppers, bell1/2 cup1
Potato, baked with skin2 1/3 x 4 3/4"..5
Potato, boiled with skin1/2 cup1
Squash, Summer1 cup2
Squash, Winter1 cup2
Sweet Potato1 cup3
Apples 1 Cup 4
Apricots 1 Cup 4
Strawberries1 Cup 3
Protein in Meats, Dairy, and Nuts:
Shortcut: An ounce of meat or fish has approximately 7 grams of protein if cooked, and about 6 grams if raw.
Hamburger patty, 4 oz – 28 grams protein
Steak, 6 oz – 42 grams
Most cuts of beef – 7 grams of protein per ounce
Chicken breast, 3.5 oz - 30 grams protein
Chicken thigh – 10 grams (for average size)
Drumstick – 11 grams
Wing – 6 grams
Chicken meat, cooked, 4 oz – 35 grams
Fish (Most fish fillets or steaks are about 22 grams of protein for 3 ½ oz (100 grams)
of cooked fish, or 6 grams per ounce)
Tuna, 6 oz can - 40 grams of protein
Pork chop, average - 22 grams protein
Pork loin or tenderloin, 4 oz – 29 grams
Ham, 3 oz serving – 19 grams
Ground pork, 1 oz raw – 5 grams; 3 oz cooked – 22 grams
Bacon, 1 slice – 3 grams
Canadian-style bacon (back bacon), slice – 5 – 6 grams
Eggs and Dairy
Egg, large - 6 grams protein
Milk, 1 cup - 8 grams
Cottage cheese, ½ cup - 15 grams
Yogurt, 1 cup – usually 8-12 grams, check label
Soft cheeses (Mozzarella, Brie, Camembert) – 6 grams per oz
Medium cheeses (Cheddar, Swiss) – 7 or 8 grams per oz
Hard cheeses (Parmesan) – 10 grams per oz
Beans (including soy) Most beans (black, pinto, lentils, etc)
about 7-10 grams protein per half cup of cooked beans
Tofu, ½ cup 20 grams protein
Tofu, 1 oz, 2.3 grams
Soy milk, 1 cup - 6 -10 grams
Soy beans, ½ cup cooked – 14 grams protein
Split peas, ½ cup cooked – 8 grams
Nuts and Seeds
Peanut butter, 2 Tablespoons - 8 grams protein
Almonds, ¼ cup – 8 grams
Peanuts, ¼ cup – 9 grams
Cashews, ¼ cup – 5 grams
Pecans, ¼ cup – 2.5 grams
Sunflower seeds, ¼ cup – 6 grams
Pumpkin seeds, ¼ cup – 8 grams
Flax seeds – ¼ cup – 8 grams