I know that I have posted this entry about a million times already but I cannot stress the importance of hydrating! Last week I found myself uncharacteristically tired. I could not figure it out until I started craving salty foods. I was not tired, I was thirsty!!! A few days of proper hydration and I was right back in the game. As the weather begins to change and the days get cooler we tend to forget our water bottles. So, if you find yourself getting a little sluggish take a trip to the water bubbler and recharge your batteries and your brain!
To get the maximum amount of nutrition out of your fruits and vegetables remember to eat the skins. Most of the fiber and nutrients in fruits and vegetables are in the skin. Good examples are apples, pears and potatoes
One of the healthiest of the fall fruits has to be the pear. Pears contain many essential nutrients such as fiber, vitamins B2, C and E, copper and potassium. Vitamin C aids in stimulating white blood cells and is important for a healthy immune system. Make sure to eat the skin of the pear because that is where many of the nutrients are actually hidden. Try adding fresh chopped pears to your favorite cereal and salads. Steaming a half of a pear and adding a touch of ground cinnamon is also a wonderful treat (and good for you!).
I Love this time of year because of the nuts! No, I don’t mean the crazy people in the stores, I mean the mixed nuts that you can find in their shells! When nuts are in their shells they stay fresh longer and retain more of their heart healthy Omega3 fats. Not to mention that the added calorie burning and effort of opening the shells themselves will keep your nut consumption at healthy levels, they tend to be very high in calories. So get yourself a nut cracker and some nuts in their shells and experience the difference. You will get a great arm workout and help your heart at the same time.
Jasmine Tea: a hot beverage that can make you chill.
A study in Japan showed that inhaling the smell of jasmine tea showed that it induced a calming effect on a group of volunteers. When they simply smelled the fragrance of the jasmine tea, their heart rates dropped and as a result they became more relaxed and at ease. So maybe with all this winter blizzard ” fun” maybe a hot cup of jasmine tea to smell (and drink) can indeed heat you up and chill you out at at the same time : )
Vitamin C also known as Ascorbic Acid is an essential part of our daily diet and helps you to better absorb iron. Making this nutrient critical if you are anemic. To keep your red blood cells happy make sure that you eat foods rich in vitamin C, like papaya, citrus, broccoli and colorful peppers throughout your day.
Here are some great nutrition facts from the Florida Grapefruit Council!
What nutrients are found in 100 percent grapefruit juice?
Vitamin C is an antioxidant that may help neutralize free radicals. Many scientists think the long-term presence of free radicals may contribute to cell and tissue damage and may lead to certain chronic diseases. Vitamin C can also help support a healthy immune system to help the body’s natural ability to fight infection. Both one 8-ounce serving of 100 percent grapefruit juice and one-half of a medium Florida grapefruit are excellent sources of vitamin C.
Potassium is an important mineral for helping maintain fluid and electrolyte balance in cells, sending nerve impulses and helping muscles contract. Studies also suggest diets containing foods that are a good source of potassium and are low in sodium may help reduce the risk of high blood pressure and stroke.
Viamin A is found in pink and ruby red grapefruit juice. Vitamin A is important for reproductive growth, immune function and helping to maintain healthy vision. An 8-ounce glass of pink or red grapefruit juice is an excellent source of vitamin A.
If you are experiencing muscle cramping and chronic tightness, in addition to basic dehydration it may be a magnesium deficiency.
Magnesium is necessary for many physiological processes including neuromuscular, cardiovascular and hormonal functions, as well as nerve and muscle function, it also plays a key role in keeping your muscles relaxed. Magnesium aids in the body’s absorption of calcium so it is very important for healthy teeth and bones. Magnesium also stabilizes the enzymes that produce cellular energy and thus is involved in energy regulation and metabolism which translates to calorie burning :-). The recommended daily allowance for magnesium is men 400 – 420 mg, women 310 – 320 mg per day. Some good sources of magnesium are green leafy vegetables, bananas, beans, nuts, seeds, dairy products and seafood.
So I was in Trader Joe’s last night for some fun shopping. I like to look at all of their different food items, in the basket went brown tomatoes, chocolate covered pomegranate seeds and crispy salted green beans. In addition to these exciting treats went Roasted Seaweed, a crispy version of what you would find in sushi. Now I know that most of what you read on the internet is hype but it seems as though seaweed really is a great source of antioxidants, many nutrients and vitamins including A and C. Some claim it to be 100x stronger than blueberries in the antioxidant category.
Here is some of what is listed on the best of raw food website:(Please be clear I do not eat and I am not advocating the raw food diet, seaweed is just a major part of their regular intake.)
High protein content: from 20% in green algae to 70% in spirulina.
High mineral content, especially: iodine, calcium, iron, magnesium.
More vitamin C than oranges.
Natural iodine maintaining a healthy thyroid function.
Anti-viral, anti-bacterial, anti-inflammatory properties
Large proportion of natural, organic iodine aiding in maintaining a healthy thyroid function (not to be compared with the toxic substitute added to table salt.
One of the richest plant sources of calcium.
Polysaccharides: important in the prevention of degenerative diseases including cardiovascular and diabetes 2, increase the amount of feel-good chemicals in the brain, improves liver function, stabilizes blood sugar.
Did you know that the average 1200 calorie diet only supports a 92 pound woman? Unless you are 5 feet tall that is not healthy, hot or even feasible. Do not learn how to diet, learn how to eat. (Refer back to my blog about changing your mind). Whatever weight you are now is a learned behavior. Oh, don’t give me that skinny b—h eye roll. My whole family is overweight. How I look now is a learned behavior. I took the time to teach my body how many calories I needed to be me. Now my brain knows that number. I eat that number everyday. Most of the time I choose what you would say are “healthy” foods not because I have to force myself but because I taught my taste buds to be in alignment and my brain to crave them. I also taught my brain how to eat my number in pizza and cocktails because feeding your fun and emotions can be more important some days than your vegetables.
Read Nutritional Alignment. Available in paperback or Kindle
Change your mind and live the life that you choose, A Life in Synergy®!