Ideal Nutrition » Did You Know?

Potassium

catharine — Tue, 04 Oct 2011 17:34:05 +0000

This mineral is extremely important for maintaining normal fluid balance and nerve function, supports cell structure and integrity and promotes normal muscle function. Scientists agree that a diet rich in this essential mineral is associated with lower blood pressure levels. It counters the effects of excess sodium. Most fruits and vegetables in their natural state contain potassium. Here are some good sources (approx potassium content is listed per 100 grams or 125 ml -1/2 cup)

Almonds – 773 mg
Avocado – 604 mg
Brazil nuts – 715 mg
Broccoli – 501 mg
Hazelnuts – 704 mg
Milk, dried skim – 1725 mg
Flounder – 587 mg
Peanuts – 701 mg
Pecans – 603 mg
Pistachio nuts – 972 mg
Raisins – 782 mg
Sardines – 590 mg
Soybeans – 782 mg
Sunflower seeds – 782 mg
Squash – 387 mg
Bananas – 370 mg
Brussel sprouts – 438 mg

Mindful Eating

catharine — Thu, 02 Jun 2011 20:57:56 +0000

Fast, automatic eating can take away from the enjoyment of eating, leave you full but not content, and may lead to overeating and weight gain. Counter this pattern by using mindfulness techniques including;

Recognizing True Hunger – this can help you differentiate it from false hunger driven by cravings, emotion, stress, habit or boredom.
Being Mindful of the Food and Preparers – think about where your food has come from, how far it has travelled, who picked it and who has prepared it.
Gradually Transitioning into a Meal – take a moment to calm your emotions, relax your body, and bring your attention to the food you are about to eat.
Slowly Savouring the First Bites – enjoy them as though they are truly special. Continue to savour food in an unrushed manor throughout the meal.
Transitioning out of the Meal Gradually – people often to continue to eat even when they are no longer hungry, until the food is gone or until they feel bloated. Be mindful of when your initial hunger is satisfied and taper off your eating.

(from the Mayo Clinic Health Letter, June 2011)

Lentils

catharine — Tue, 08 Feb 2011 20:10:29 +0000

Lentils are often considered the most nutritious of all legumes, due to their high phosphorus content as well as being rich in calcium, potassium, zinc, iron and vitamin B complex. Lentils have a high molybdenum content, a mineral that plays a role in protein assimilation, iron absorption, fat oxidation and normal cell function. As they are low in phytates (anti-nutrients that bind to and inhibit absorption of other nutrients), they need only be soaked a few hours (or not at all) rather than overnight, prior to use.

The most common lentils are brown, red and tiny green (French). Red are best in soups as they disintegrate during cooking. Green hold their shape the best and take slightly longer to cook.

INTUITIVE EATING TIPS

catharine — Tue, 08 Feb 2011 19:54:26 +0000

1) How Hungry are you?

Eat when you’re a little to moderately hungry and stop when you’re comfortably full/satisfied.

2) Monitor how you feel when you eat certain foods.

Do you feel good!!!

3) Are you hungry for food?

Do you need to nourish yourself emotionally or spiritually?

4) Eat food you find tasty, satisfying and nutrient dense.

You will feel deeply nourished and need to eat less to satisfy your hunger.

5) Focus on the pleasure of eating.

Be present while you eat…love and savor every bite.

WHAT COLOUR IS GOOD FOR YOUR BRAIN??

linda — Mon, 24 Jan 2011 07:03:36 +0000

Your brain craves purple foods. They are good for your heart and your brain. Poor nutrition and eating habits, can inhibit your ability to reach maximum brain power.

Purple foods are packed with polyphenols. That’s what produces the beautiful rich colour.

Polyphenols help keep your arteries and blood vessels healthy and flexible. This reduces your risk of Alzheimer’s and heart disease. Adding purple foods to your diet enhances brain function. Studies have shown that eating a cup of blueberries daily can improve the way your brain cells communicate with each other. The result is a better memory!!

Foods that should be a part of your regular diet:-

Blueberries, Grapes, Raisins, Plums, Prunes, Purple Kale, Beets, Kidney Beans, Purple Cabbage, Acai berries, Eggplant

Boost Your Immune System

catharine — Tue, 18 Jan 2011 04:33:06 +0000

It’s that time of year again and here are a few tips to help you build up your resistance to the season’s viruses:

Wash your hands! Most viruses are transmitted person to person, through sneezing, shaking hands, touching infected surfaces etc. So your first line of defence is to properly wash your hands.
Foods that help boost immunity: broccoli, onions, garlic, brussel sprouts and cabbage. The more intense the green colour the better. Swiss chard, kale, spinach, beet and collard greens.Blackberries, blueberries, lemon, fresh yogurt, organges, whole grains.
Herbs and spices to boost immunity: Tumeric, basil, cloves, rosemary, pepper, thyme, ginger, cinnamon.
Drink plenty of water and herbal teas especially green tea.
Make exercise a priority
Get outside and get fresh air and sunlight
Nutrients for Healthy Immune System: Vitamin D, Vitamin C, Omega 3’s, Vit A and Beta Carotene,iron,zinc – talk to your practitioner.

Go Red!

catharine — Fri, 29 Oct 2010 00:18:21 +0000

Try and add more red and pink produce to your diet. These foods are full of lycopene which is an antioxidant that may help lower your risk of heart disease. Eat up your tomatoes, watermelon, guava and pink grapefruit! mmm!

Choosing Organic

catharine — Thu, 22 Jul 2010 19:43:36 +0000

It may not always be possible to buy organic produce but here are 12 foods that have been identified with the highest pesticide residues. We recommend always buying these foods organic:

1. Celery
2. Peaches
3. Strawberries
4. Apples
5. Blueberries
6. Nectarines
7. Bell Peppers
8. Spinach
9. Kale
10. Cherries
11. Potatoes
12. Grapes (imported)

And remember to choose local produce over imported all the time!!

10 Cancer Fighting Foods

catharine — Thu, 08 Jul 2010 15:49:24 +0000

Try adding these foods to your repertoire. They have been shown to protect us from cancer.

1. Cranberries – protect against colon cancer
2. Kale - a good source of beta carotene and Vitamin C which protect against uterine cancer.
3. Eggs – 1 egg contains 1/4 the daily intake of choline a nutrient needed for normal cell function and protection from breast cancer.
4. Brazil Nuts - Natures richest source of selenium which may reduce skin cancer.
5. Quinoa - a good source of fiber and whole grain….which lowers risk of pancreatic cancer.
6. Edamame – contain compounds that mimic estrogen which can reduce the risk of prostate cancer.
7. Green Tea – contains a cancer fighting antioxidant that is shown to reduce lung cancer by 18% when drinking 2 cups daily.
8. Sunflower Seeds - Excellent source of Vitamin E which may reduce risk of bladder cancer.
9. Sockeye Salmon – rich in Omega – 3 fat and Vitamin D – great in prevention of esophagus cancer.
10. Broccoli Sprouts – Good source of sulforaphane, an antioxidant that fights H-pylori stomach infection, which is a risk factor for stomach cancer.

Drink Up!

catharine — Thu, 08 Jul 2010 15:22:52 +0000

Try drinking some delicious purple coloured juices this summer, instead of red wine. Mix the juice with some bubbly water for a refreshing and healthy drink. Consumption of purple and blue fruits has been associated with lowered risk of metabolic syndrome, a risk factor for heart disease, stroke and type 2 diabetes. Try the following juices: Acai berry – lowers bad cholesterol; Wild Blueberry - very high in antioxidants that help improve memory and help fight aging, cancer and heart disease; Pomegranate – a heart healthy juice high in Vitamin C, A and E and contains antioxidants that may help prevent cholesterol build up in arteries; Cranberry juice - may help promote healthy cholesterol levels and prevent cancer.