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Nutrition

Mom Knows Best: Eat Your Vegetables

Mom always said to eat your vegetables perhaps she was onto something. According to the Produce for Better Health Foundation (PBH) who just released reports regarding America’s fruit and vegetable consumption, the lack of produce consumption in Americans’ diets is costing Americans $56 billion per year in related health care cost.
The average American eats only 43 percent of the daily-recommended intake of fruit and only 57 percent of vegetables. Fruits and vegetables are the key to a healthy diet and weight management according to the Centers for Disease Control and Prevention.
Fruits and vegetables contain a variety of nutrients that are beneficial in keeping your body healthy and strong. They offer vitamins, minerals and even fiber. Eating the recommended amount of produce can eliminate many health problems including reducing your risk of strokes, cardiovascular disease, diabetes and many types of cancers.
Also, by eating a variety of color in produce increases the type of nutrients you receive each offering different health benefits. You should be eating at least five servings of fruits and vegetables each day to get your needed daily allowance. The Harvard School of Public Health recommends that you eat 4 A� cups each day.
For weight management fruits and vegetables are a great food alternative. They are low in calories meaning you can eat more without the guilt and with the added bonus of fiber they help satisfy your hunger and keep you feeling full longer.
The great thing about produce is it easy to substitute for foods high in fat to offer taste and seasoning.
There are so many options when it comes to fruits and vegetables that you don’t have to get stuck in a rut and eat the same thing over and over again. Switch it up. You may surprise yourself and end up liking those vegetables you used to sneak to the dog when Mom said eat up.…

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Nutrition

Healthy Food – It Does Not Have to Be Expensive

The simple definition of “healthy food” is food that has the nutrients we need to keep ourselves healthy. To have that outcome, we need to eat nutrient-rich foods that are high in anti-oxidants, vitamins and minerals, not empty calories. Unfortunately, many people think that healthy food is too expensive for their families. Fortunately, that doesn’t need to be true.
The United States is a country of immigrants – almost all of the citizens of this country have fairly recent ancestors who came from somewhere else. One of the things many people leave behind when they come to our shores is basic, good-tasting, home-cooked meals based on high-value, unprocessed foods. Those of us whose ancestors were here before the Spanish and English reached our shores have an equally rich ancestral tradition of eating foods that keep kids and adults strong and fit. The traditional recipes were healthy, and usually cheap.
Then, along came sugar, processed foods, fast foods, and fry bread. Chips, French fries, hamburgers dripping in fat and surrounded by puffed white bread that offers no nutritional value. Boxed macaroni and cheese, instant noodles, lots and lots of pasta…. It all adds up to concentrated calories with little for the body to use to stay healthy.
So what’s a busy person to do? One reason processed foods and fast foods are purchased is because we all think we don’t have enough time to cook a real meal, so we buy foods that can be eaten right out of the bag or box. A lot of processed foods are made from corn or corn products, wheat products, and sugar, which are subsidized so they seem cheap – but they add to our medical bills by making us unhealthy.
Here’s how you can have quick, delicious meals on hand whenever your family gets hungry, without buying a pizza or heading to the burger joint: cook your mom’s favorite recipes on the weekend, put the meals in serving-sized containers, and pop them in the freezer.
If your mom wasn’t a great cook, just look online or in your own favorite cookbook for recipes that include lots of veggies, especially cabbage, kale and broccoli, which have now been shown to help give people some defense against diabetes, which is reaching epidemic proportions in this country. Hearty stews that have a bit of meat, or none at all, will go a long way towards filling empty stomachs. Water soups – soup recipes that don’t need canned chicken or beef broth to give them great flavor – are inexpensive and delicious, if you add all your favorite veggies, they don’t cost much, and you can always have some on hand.
When you walk down the frozen food aisle in your local supermarket, pass by the pre-cooked meals in those tiny packages, and head for the frozen veggie section instead. Vegetables in this section are almost always frozen and packaged just hours after they’ve been picked, so they still have all their nutrients. You can use only as much from each package as you need, and put the rest in the freezer, so you don’t end up with old fresh veggies growing limp in the bottom of your refrigerator.
Instead of a pasta meal, consider brown rice, instead, with lots of vegetables and a simple sauce.A� A large bag of brown rice doesn’t cost much, it goes a long way, and it hasn’t had all its nutrients washed away, like the flour that pasta is made out of. Or cook up some potatoes – they’re delicious, filling, and actually good for you if you don’t drown them in fat.
And, for the least expensive, healthiest food you’ll ever find, consider growing some of your own vegetables in the backyard, and perhaps even keeping a few chickens. Growing your own food could come in handy as food prices continue to rise.…

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Nutrition

Relaxing Health Care Balancing Treatment For A Healthier You

Free yourself from unnecessary pains and manage your stress with no trouble by maintaining a daily comprehensive health care balancing treatment for a better you. With so many strains our world is facing nowadays – such as global warming, incurable diseases, technology overload, peace conflict, et cetera – giving yourself a time off would be very essential for you to become more active and productive in all your endeavors. Although some people may see this as an extravagance, however, taking care of your self is never a luxury but rather self-responsibility.
Eating nutritious food is never enough to keep your health in balance, aside from physical exercises, doctors and therapists often advise their clients to give themselves a massage once in a while for a total relaxation. Getting a massage has proved to be an effective method in managing stress as it helps in decreasing fatigue and anxiety. It also helps in improving one’s sleeping condition and mind concentration. As the muscles in the body are exercised and stretched, the body circulation is also improved as the flow of the oxygen is straightened up letting the nutrients flow freely into tissues and other vital organs. Aside from that, atrophied or overused muscles are relaxed giving one’s self a feeling of dexterity and agility.
Know that there are different kinds of massage techniques that you may give yourself depending on your needs. The most common type is the Swedish massage for general body relaxation. However, if you are someone who is suffering from an accident or trauma, or someone who has undergone a surgery or stroke, you may give yourself a rehab massage which is specifically intended for these cases. This kind of bodywork can actually speed up the recovery rate of the individual. On the other hand, if you want to improve your visceral system, which includes the heart, liver, and small and large intestines, you may request for a visceral manipulation to be performed on you. Having this would actually help you relieve from physical and mental stress and can increase your body’s resistance from terminal diseases. You can also have a cranio-sacral therapy, a body work that is particularly developed for the improvement of the brain and spinal cord. Myofacial release and zero balancing are also available to regain yourself the body balance that you have. The former focusing on the facial system while the latter is on the body structure. Massage therapies are not only intended for normal and adult people. Some techniques were also developed for kids and individuals whose mental and emotional ability is not stable.
If you want to know more about the benefits of massage therapies, then find yourself a good massage spa or relaxation center that can help you with your daily comprehensive health care balancing treatment and become more responsible when it comes to your own health.…