Category: Health

Factors that Contribute to Food Choices

On July 12, 2024

There are several factors that contribute to our food choices, eating habits and why we eat the way we do. These factors start at a young age and continue to develop throughout our lives. Some of these factors we have complete control over and some we do not. Being aware of these factors can help us change our eating habits.

These factors include:

Environmental:

Economic
Lifestyle
Availability
Cultural Influences
Religion
Geographic Location
Environment

Personal Preference:

Habit
Comfort/Discomfort of Food
Food Marketing/Advertising/Promotion
Food Diet and Trends
Sensory Influences (Taste, Smell, Texture)
Individual beliefs about Food and Nutrition

Health:

Health and Medical Conditions
Physical Fitness and Independence
Knowledge of Health and Nutrition
Genetics
Age and Gender

It is very interesting to see all of the factors that can play a role in why we choose to eat what we eat. Let’s discuss these and see how being aware can help us make better choices.

The environmental factors are going to depend on where we live, how we live and who we live with. What is available to us, where we shop, what we can afford in our budget, what gets brought into our home, and the religious/cultural influences we were brought up with are all part of this category of factors.

In order to make changes here you need to be aware of what your limitations are in budget, religion, culture, family, etc. When you go shopping figure out your budget and other limitations first and plan to buy food that fits within these areas that are healthy and nutritious for you and your family. Think about the things that are available to you and fit within your lifestyle.

Our personal preferences play a huge role in the food choices we make and this is probably where we can make the most changes.

These choices are hugely related to our likes and dislikes. We most likely think about food in terms of what we like to eat and not what we need to eat. Let’s change gears here and try to find a whole new way of thinking.

What do I need to eat? Rather than, what do I like to eat? Forget about diets and food trends and what the advertisers are trying to sell you. Get back to basics and make a list of the foods you will eat in the categories of fruits, vegetables, proteins, healthy fats, dairy and whole grains. Create a shopping list from those categories and buy strictly what is on that list. Keep your choices as basic as possible and as least processed as you can. Think more fresh, raw and minimally processed options and less packaged and pre-made. Plan your meals and snacks according to these purchases.

Finally, our health in general is another factor. Our medical condition, physical fitness levels, knowledge/education of nutrition, genetics, age and gender will certainly play a role in our food choices. You may need to avoid certain foods or take in an excess of certain foods because of these factors.

One of the biggest factors to help you make better choices is knowledge and education. This is the area where you have the most control over. Finding ways to incorporate healthy foods to aide in health related issues is so important in our general health. Educate yourself on what you may need to consume or need to avoid for each one of these factors. Research based on your goals and create a list of foods that will help you to achieve them.

Simply being aware that there are many factors contributing to the food choices we make can be extremely helpful. Review each of one these categories and factors and see how they influence you. What changes can you make based on these factors that can lead to a more constructive, positive and healthful plan?

No matter what factors influence your food choices it is ultimately up to you to make a choice, a purchase and a decision to what you bring into your home and put into your body.

References: Nutrition – Fifth Addition

Choosing The Right Supplements

By Joy

On June 9, 2024

In Health

Why Use Supplements and How To Decide What To Use?

I am a big believer in trying to get as many vitamins, minerals and nutrients in your daily eating plan versus taking supplements. However, there are many reasons why people may need to take them.

These are just some of the reasons why you may need supplementation.

Lack of nutrients in diet
Smoking
Poor digestion
Food allergies
Antibiotics
Illness
Stress
Pregnancy
Aging
Lack of sunlight
Athletes or highly active individuals

All these things may require taking supplements because your body could be in a deficit or need extra of certain nutrients. The supplements you may need are based around your lifestyle, activity level, body chemistry, genetics, and health. There is no one plan that fits all, it is individual and each person may have very different needs. Just because someone says they take a supplement doesn’t mean it is right for you!

“Take this to help with your skin, take this to help your gut, take this for your immune system to prevent you from getting sick.” Everyone recommending what to take from your friends, to doctors, the news, tv shows, and magazines. If you listened to all of this you would be taking supplements all day and most likely be sick to your stomach because of it.

There are so many supplements, too many, that it is overwhelming! So what do you do and how do you know what to take?

Here are some things you need to know to help you narrow down what supplements to choose:

You do not need all supplements all the time.
You cannot physically take all supplements all the time.
Do not believe what is advertised on supplement labels.
Check with doctor for any nutrient deficiencies you may have.
Certain medications you are taking can interact with supplements and may not be safe to take together.

When creating a plan about what supplements to take consider these 5 points. Evaluate your body based on some of the reasons listed above and other goals you may have. Which things are most important to you such as bone or joint health, preventing illness, better digestion? Do you have any food allergies that require you to restore lost nutrients? Do you have a poor diet with lack of fruits and vegetables, or proteins?

Once you decide what is most important to you in your health right now, write it down and take it with you to the doctor. The doctor can then give you a plan on what supplements would be most important for you based on your personal health and goals. These goals and your plan can change at any moment based on health, age, stress and many other factors. Continue to reevaluate your plan to make sure you don’t need to change your supplements.

Boost Energy Levels Naturally

By Joy

On March 26, 2024

In Health

Energy is one of those things everyone is looking to gain, but the fact is most people are actually decreasing their energy levels with bad habits. If you are looking to spike your energy levels you may need to swap out a few things in your daily day:

1) Ditch the caffeine and eat healthy nutritious food

Food is your energy source. Your body uses food to metabolize and convert into energy. The healthier the food you eat, the more efficient the energy your body will produce. One common mistake is using caffeine to give the body energy. Caffeine is a stimulant and false energy for the body. It does not actually fuel the body in the most efficient way. With consistent use of caffeine your body will become dependent on it for energy and without it you become tired. As a result caffeine has an overall negative effect on the bodies energy levels. The vast amount of energy drinks available today makes it extremely easy to overload on caffeine levels in your body. It’s time to ditch or at least reduce the amount caffeinated beverages such as coffee, tea and energy drinks and learn to use food as fuel for your main energy source.

2) Hydrate with water not sugar

Keeping the body hydrated is extremely important for energy levels in the body. Water makes up a major part of the body and is used in many bodily functions. Dehydration leads to fatigue and low energy levels. However, when reaching for a drink a common mistake is to reach for soda, juice or sports drinks. Problem is… these drinks are filled with large amounts of sugar. Sugar will spike your blood sugar level making you feel energized at first, but then have a crashing effect later. Like caffeine, it is an addictive substance and your body will crave more of it leaving you somewhat dependent on it to feel that quick spike of energy your body is searching for. Best thing to do is consistently take sips of clear water throughout your day.

3) Put down the electronic devices and move

Be sure to get gentle, moderate to active movement each day to promote blood flow. This blood flow stimulates circulation, metabolism and in turn energy levels. Jobs, chores and daily activities have become less active due to technology. Electronic devices such as computers, gaming and mobile devices have made many of the general population very sedentary. You really need to be aware of how much activity you get each day and make sure that you are getting enough time in an active moving state. If your daily routine does not require much activity you need to get it in the form of exercise. Exercise could be as simple as stretching, yoga or walking to something more active like running, sports or strength training. Be sure not to over do it as too much active movement can actually have a negative reaction to the body and make you feel more tired. Seeking the right balance for your energy level will take some experimenting.

It is much better to find your natural energy levels and build on that with healthy eating habits, proper hydration and daily movement. You are doing your body no good with false energy that doesn’t last. Doing these three things consistently on a daily basis along with getting proper sleep will make a huge difference in your energy levels.

Ways To Cut Calories On A Daily Basis

By Joy

On December 1, 2019

In Health, Nutrition

The Holiday season from fall through the New Year is a time of celebration. During that time there are many events, parties, dinners, lunches, special sweets, and treats. So many extra calories are consumed in these few months making it difficult to stick to a plan or remain consistent. However, there are several small things you can do throughout the day on a daily basis to help you cut calories and I am going to share a few of those with you.

1. Watch Beverage Consumption

Beverages can add a huge amount of empty calories to your day. From what we add to our coffee and tea to sodas, juice and alcoholic beverages. Most of these calories are all added sugars that offer absolutely no nutritional value.

Here are a few ways you can save yourself calories in beverages:

Drink plain water – #1 best thing to drink.
Cut half of the sugar you normally would add to your coffee or tea – I’m not saying you can’t have any, but cutting half of what you normally do will go a long way
Water down juice – 1 cup of juice can provide lots of sugars and extra calories to your day. Instead of drinking 1 cup of juice, use 1/4-1/2 cup juice to flavor water or fresh brewed tea over ice with fresh squeezed lemon, lime or other fruit.
Swap sugary sodas for flavored seltzer – Soda is probably one of #1 worst choices you can make in a beverage. It’s all just sugar and the worst sugar for you. If you do one thing on this list, eliminating soda should be the one. Even diet soda is unhealthy for you with the artificial sweeteners added to it. Best choice if you want a bubbly drink is to get used to seltzer water, plain or flavored and add some fresh or frozen fruit to it.
Limit alcohol – alcoholic beverages can really pack on the calories if consumed on a daily basis. Set a weekly limit when it comes to alcohol and stick to those limits.

Doing these few things with your beverages can save you hundreds of calories a week.

2) Hydrate

Hydration is so important in so many of our bodily functions. Our calorie digestion is highly dependent on our body using fluids. Being hydrated helps in the proper digestion and excretion of the foods we eat. It is also important to stay hydrated because we can mistake the feeling of hunger for thirst. It is possible to consume less overall calories by keeping your body hydrated.

Stay hydrated by drinking plenty of fluids, especially water, but also by eating foods that are hydrating such as fruits, vegetables, milk, soups, yogurts and smoothies.

3) Swap out high calorie snacks for lower calorie options

Snacks are one of those things that can really pack on the calories. When looking for snacks many people think chips, baked goods, ice cream, etc. Save these high calorie snacks for the days you are celebrating and in your daily day swap out those snacks for whole natural foods such as fruits and yogurts, raw veggies and hummus, low fat cheese and whole grain crackers. These swaps can save you 100s to 1000s of calories, sugars and fats throughout your week.

4) Eat fiber rich foods

Eating fiber rich foods will aide in the digestion of calories and keep you feeling full for a longer period of time. The fiber helps sustain your appetite ultimately resulting in the consumption of less overall calories.

Swap out your low fiber grains such as white breads, crackers and pasta to add in higher fiber options such as whole grain breads, crackers, pasta, quinoa, oats and beans. Also include lots of fruits and vegetables which have a higher fiber content.

5) Eat more fruits and vegetables

This is not rocket science here! Most of us have been told since we were little to eat your fruits and vegetables and that is with good reason. Fruits and vegetables are lower in calories, high in nutrients, hydrating and fiber rich. It is best to add fruits and/or vegetables to all your meals and snacks to add bulk with less calories and more nutrients. By doing this you are sure to eat less calories throughout your day.

Think color and variety so you don’t get bored. Eat them raw, cooked and juiced, fresh or frozen, choose from seasonal and grab a variety of colors and options.

6) Portion out food

This is probably one of the reasons most of us are consuming too many calories. Not knowing what a portion is and overeating portions throughout your day is a huge problem. You really need to be planning meals not just by variety, but also by portioning out those foods you are eating in each meal and snack. It is important to read labels for portions sizes and stick to just 1-2 servings at the most, especially if the foods you are consuming are high in fats, carbs or sugars.

Get yourself a scale, measuring bowls, spoons and start weighing and measuring the foods you eat. You might be surprised at how many calories you have been consuming by not portioning out your food.

If you can do some of these tips throughout your daily day you will be saving yourself 100s of calories per day and even more each week. Think about how many calories you can save within a year!

How to Encourage Maximum Metabolism and Nutrient Absorption?

By Joy

On December 16, 2018

In Health, Nutrition

The best way to encourage maximum metabolism and nutrient absorption is with variation in your diet. Having different sources of macro-nutrients throughout the day and week is crucial in variation.

Many people start a nutrition plan and think they will be successful by sticking to a very specific plan and eating the same foods each day and within each meal. The problem is… it will lack variation.

In order to spike the metabolism up and maximize the amount of nutrients your body absorbs and uses, you must vary the foods you eat throughout your day, weeks, months and even seasons.

I follow a few rules each day that help me get this variety into my nutrition plan and I am going to share it with you here:

1) Include all macro-nutrients

A macro-nutrient is defined as a category of nutrients – including carbohydrates, proteins, and fats – that are present in foods in large amounts.

Macro-nutrients supply our bodies with energy to power muscles and cellular functions.

It is important to provide our bodies with all 3 categories of macro-nutrients, not just each day, but spread throughout all meals and snacks.

2) Vary color

It is not just enough to include macro-nutrients into your diet but to also vary the color of those macro-nutrients.

I recommend eating at least 3 colors in each meal and at least 2 colors in each snack.

Different colors in foods mean different vitamins and/or nutrients. By varying the colors you eat in your meals and snacks you are varying the vitamins and nutrients you are giving your body throughout the day.

Vegetables and fruits have lots of bright colors and should be incorporated into each meal or snack. Bright colors mean lots of nutrient value and each color provides different nutrients. Try to vary the colors throughout your day. Don’t just eat all green vegetables, or all red fruit. Try varying the colors of the vegetables and fruits that you are eating.

Proteins and grains will tend to be white, brown, tan and should be included with your meals and snacks along with bright colors of vegetables and fruits. These provide different types of nutrient values for your body and are very important to incorporate.

3) Don’t repeat macro-nutrients

Along with including macro-nutrients and varying colors in your diet, implementing this final rule will really boost your metabolism and the nutrients needed to fuel your bodies needs.

Not repeating macro-nutrients within your day will help to encourage variation and getting different sources of foods in each of the macro groups – carbohydrates, proteins and fats.

If you eat eggs in breakfast, don’t have eggs in any of your other meals as your main protein source. Choose a different source of protein at lunch such as grilled chicken and even another source at dinner such as beans or fish. Mix different proteins into your snacks such as nuts or low fat yogurt.

By doing this you are providing your body with the protein it needs but in different sources. Your body will get different nutrient and vitamin content which it will then use, store or excrete.

Do this with all of your macro-nutrient groups!

By following these 3 rules on a daily basis you will encourage maximum nutrient and vitamin intake, decrease vitamin and nutrient deficiencies and help aide in metabolism. Your body will not have excess absorption and storage of nutrients from repeated foods. Your body will get an efficient amount of what it needs from a varied diet of consistent varied nutrient intake.

Another upside to this is that variety is less boring. If you are mixing up different sources of proteins, fruits, vegetables, whole grains and healthy fats throughout your day your taste buds also get variety.

There are so many sources of macro-nutrients to spread throughout your day. Here are some macro-nutrient food choices to try:

Proteins – meats, fish, eggs, nuts, beans, dairy

Chicken
Turkey
Pork
Lean Steak
Fish
Eggs
Beans
Milk
Yogurt
Low Fat Cheese
Nuts

Fats

Nuts
Avocado
Coconut
Mayonnaise
Olives
Oils – Olive, Grapeseed, Avocado, Sesame, Peanut, Coconut

Carbohydrates – whole grains, vegetables, fruit

Whole Grains

Oats
Quinoa
Brown Rice
Wild Rice
Popcorn
Whole Grain Bread
Whole Grain Cereal
Whole Grain Crackers
Whole Grain Pasta
Whole Grain Tortillas
Barley
Spelt
Millet

Green Vegetables and Fruits – contain the nutrients Chlorophyll, fiber, lutein, zeaxanthin, calcium, folate, vitamin C, calcium, and Beta-carotene.

Leafy vegetables such as spinach, kale, lettuce
Cabbage
Broccoli
Green beans
Zucchini
Asparagus
Brussel Sprouts
Cucumbers
Sugar Snap Peas
Celery
Grapes
Pears
Limes
Apples
Honeydew
Kiwi

Red Vegetables and Fruits – contain the nutrients Lycopene, ellagic acid, Quercetin, and Hesperidin

Tomatoes
Peppers
Beets
Onions
Radishes
Potatoes
Apples
Cherries
Strawberries
Raspberries
Cranberries
Pomegranate
Grapes
Pears
Watermelon

Orange and Yellow Vegetables and Fruits – contain the nutrients Beta-carotene, zeaxanthin, flavonoids, lycopene, potassium, and vitamin C

Peppers
Carrots
Squash
Corn
Sweet Potatoes
Apples
Lemons
Pears
Apricots
Cantaloupe
Grapefruit
Peaches
Papaya
Oranges
Mangoes

Purple Vegetables and Fruits – contain the nutrients Lutein, zeaxanthin, resveratrol, vitamin C, fiber, flavonoids, ellagic acid, and quercetin

Eggplant
Cabbage
Beets
Carrots
Red onion
Potatoes
Grapes
Blueberries
Blackberries
Plums
Raisins
Prunes
Figs

White Vegetables and Fruits – contain the nutrients Beta-glucans, EGCG, SDG, and lignan

Onion
Mushrooms
Potatoes
Cauliflower
Garlic
Ginger
Mushrooms
Parsnips
Corn
Jicama
Turnips
Bananas
Peaches
Brown Pears

Sources:

Find out more about varied colors of vegetables and fruits nutrient values and benefits here:
https://www.disabled-world.com/fitness/nutrition/fruits-veggies/colored.php

Train for the Physical, not the Visual Benefits

By Joy

On February 6, 2018

In Fitness, Health

Train to feel good, not to look good!

One of the biggest mistakes people make when it comes to training, working out and loosing weight is the reason in which they are doing it. Most people start a training program or diet because they want to look a certain way.

This reason seems very reasonable, but I think that it is a mistake and why many people fail.

Most people need instant gratification to believe something is working and to stick with it. Unfortunately, when it comes to changing the body visually it takes time and patience, something most people do not have.

When someone is eager to change the way their body looks alone, their success rate in quitting is extremely high. They have a hard time sticking to the program because they are not seeing results quick enough. The “well, its not working so I might as well not do it” attitude kills the progress.

Instead of thinking about starting a training program for what it can visually do for you, think about what it can physically do for you.

What I try to instill in my clients is to forget about the visual benefits of a training program, diet, etc. Instead, think of it as beginning a healthy lifestyle for the physical benefits you want to make to your body. These benefits are not visual, you cannot see them. This is a concept most people have a hard time wrapping their head around. It is hard to envision change is happening when you cannot see it, but it is these unseen benefits that you should be focusing on.

Let’s list some of these benefits:

Improve and maintain overall strength and endurance
Improve and maintain balance and stability
Improve and maintain flexibility
Improve posture
Improve mood
Increase stamina
Support bone density and health
Prevent injury
Strengthen immune system
Reduce risk of various common ailments and diseases
Build self esteem

These are just a few of the benefits to starting and continuing a training program that include exercise and healthy eating as part of a healthy lifestyle. Not many of these things on the list can you see visually, but all are extremely important.

If you can eliminate the desire to look a certain way and focus on the desire to feel a certain way, I guarantee you will have more success and gain more benefits along the way.

The upside to this approach is that if you stick with it, the visual will eventually shine through without it being your focus or desire.

You Only Get One Joint – Treat Them with Respect

By Joy

On May 21, 2016

In Health

Respect your joints! Your joints are so important to your overall quality of living, pay special attention to caring for them. You only get one set of joints in your lifetime and those joints endure a lot of daily stress. It is only natural that over time joints will degenerate. But, we can help to keep the joints healthy and safe. Here are some ways we can do that:

Exercise

Helps maintain or reduce weight. Being overweight creates more stress on the joints. Make sure you maintain a healthy weight.

Helps to increase flexibility and motion important for maintaining a good range of motion in your joints.

Include balance in your exercise routine to help prevent in falls that can directly cause damage to the joints.

Nutrition

What you put in your body can directly affect bone health. It is important to have a healthy eating plan that is balanced between all food groups and macronutrients (carbohydrates, fats and protein).

Foods rich in calcium and vitamin D are important to include in your diet. Calcium helps to decrease weak and brittle bones and vitamin D aides in the absorption of calcium in the body.

Supplements

It is a good idea to take a calcium supplement including vitamin D to ensure your body absorbs enough calcium to protect your bones.

Antioxidants

Antioxidants can be another factor in protecting your joints because they help in combating free radicals in your body. Free radicals can attack the joint. Include lots of bright colored fruits and vegetables in your diet, especially ones rich in vitamin A, C, E and Selenium.

Safety

Always start a workout or activity with a warm up. You need to warm up and prepare your joints for the work to come. Gradually increase intensity level.

Bring joints through their full range of motion to increase flexibility. That means to extend your joints as far as they can go comfortably and work on increasing that range if you cannot get the joint to its full range.

Do not overextend joints. You do not want to hyperextend your joint if they go beyond a normal range.

Do not jerk joints. Make controlled and focused movements with your joints. Your joints should not be popping or jerking at the end of the move. This creates undo wear and tear, control that movement to stop before this happens.

Careful not to overuse or overtrain. Joints can become susceptible to injury or damage if you are doing too much. Not getting adequate recovery or rest time and too much repetition or repetitive motion are examples of things that can cause overuse or overtraining injuries. Be sure to listen to your body if you are experiencing any soreness or tenderness in the joints you may need to give your body some more rest or recovery time. You may also need to reduce your repetitions or duration of your workouts or activities.