Produce at it's Peak!

It's always best to eat fruits and vegetables that are grown locally and are in season. Crops are definitely more bountiful during their natural harvest time. If don't have your own garden, purchasing produce at it's natural harvest time will save you quite a bit of money. Regardless of money, the ultimate reason to eat produce at it's natural harvest time is because it tastes so much richer. The sooner the crop is picked the better it will taste!

Below is a list of some crops that are currently in season in most regions.

Apples- the nutrients found in apples can help manage diabetes, lower cholesterol and prevent several diseases, including cancer, Alzheimer's disease, osteoporosis, and asthma. The skin of the apple contains quercetin, an antioxidant that has been shown to help reduce the risk of heart disease and inhibit tumor growth. Additionally, apple skin contains insoluble fiber, and the fruit's flesh contains pectin, a soluble fiber.

Cucumbers- Cucumbers contain potassium, which helps regulate blood pressure. Their skin contains silica, which helps strengthen the body's connective tissue.

Grapes- If you've been following my blog y'all know the benefits of grapes! :) If you missed it just go back a couple posts and read up:) You can also freeze grapes and eat them for a fun snack.

Pears- Pears contain a very high amount of vitamin K, vitamin C, copper and fiber.Pears have also been shown to reduce kidney inflammation and colitis.

Peppers- Contain very high levels of vitamins K, C and A. Red peppers contain the most and are also good sources of lycopene, which studies show may be linked to preventing cancer. Hot peppers contain capsaicin, which help prevent ulcers and lower cholesterol.

Raspberries- Raspberries contain several flavonoids called anthocyanins, believed to have antimicrobial properties, which can help prevent yeast and fungal infections and aid with irritable bowel syndrome.

Tomatoes- Tomatoes are a great source of vitamin C and contain a powerful antioxidant that may play a big role in preventing heart disease and cancer.

Sweet corn- Sweet corn has a great antioxidant that's produced when it's cooked and can also be helpful in fighting heart disease and cancer. Corn is also a good source of vitamins B1, B5, C, folate and fiber.

Sugar

I wanted to do a post on sugar but there is so much more than just sugar that I want to talk about. I need to do a lot more research and probably do a few different posts. Below is all I've got for today:) Scary!

Aspartame is the sweetener they use in most soft drinks and has been linked to over 90 different adverse reactions and side effects including death, cancer and birth defects. It's also been reported that when you ingest aspartame you end up craving more sugar and carbs(ultimately sugar).

Stevia is one of the latest and hottest sweeteners. I've purposefully stayed clear of this only because it wasn't real sugar. I began briefly researching this and one of the first things I came across was a precaution for pregnant or breast-feeding mothers to be safe and don't use it because there's not enough evidence to mark as safe. That says a lot in it's self!!!

More to come on this subject. In the meantime, my theory is that your body knows what to do with real sugar and all this "fake" stuff that is made up of who knows what and turns into who knows what in our bodies is completely foreign to our bodies therefore creates health issues!

If you have any input on this please leave a comment below! Thanks! :)

Omega 3 - Omega 6

Essential Fatty Acids

Omega-3 oils and omega-6 oils are competing for the same metabolic enzymes. An imbalance of these omegas creates problems to our body processes. This imbalance causes our bodies to develop a tendency towards inflammation which then creates higher rates of cancer, heart disease, diabetes, stroke, skin disorders and arthritis.

Basically, we are getting way too much omega 6 and way too little omega 3, which is putting the majority of us at an imbalance and more prone to health problems. We need to make sure we are getting a balanced amount of both omega 3 and omega 6 to keep our bodies healthy and in balance!

Sources of Omega 3 oils

flax seed oil
soybean oil
canola oil
Less potent sources are…
walnuts
dairy products
beans
broccoli
salmon
mackerel
lake trout
herring
sardines
albacore tuna

Sources of Omega 6 oils(used mostly in dressings and processed foods)

corn oil
safflower oil
soybean oil
sunflower oil
cottonseed oil

Grapes

Grapes are one of the oldest cultivated fruits and were domesticated before 5,000 B.C.

If you want to get the most health benefits out of eating grapes then choose red or black grapes
over white or green.

Grapes have about 35 calories in ten seedless grapes, .3g protein, 8.9g carbs, 1g fiber, 105mg potassium, 5.4mg vitamin C, .05mg thiamin, .03mg riboflavin and .15mg niacin.

Grapes are a great source of antioxidants and anticancer compounds, including flavonoids (anthocyanin), quercetin, and resveratol (red grape skin). Grapes can boost good type HDL cholesterol, are antibacterial, antiviral and have strong activity against cancers.

Grapefruit

Grapefruit

Grapefruit is a natural medicine that helps you fight a variety of diseases. Grapefruit is a winter fruit and is easily available when in season. Eating this fruit is natural and much better than ingesting medicine. The Journal of Agricultural and Food Chemistry shows that consumption of grapefruit can reduce LDL ("bad") cholesterol, as well as triglycerides.

I have found that the more red colored grapefruit are sweeter than the more yellow colored grapefruit, although both are still delicious. I have also found that the thicker the skin on a grapefruit, the more dry the grapefruit, which means less juice.:( The thinner the skin, the more moist and more juicy the grapefruit! :)

Surprising facts about Grapefruit

*Grapefruit are loaded with vitamins, potassium(an electrolyte which keeps your body in balance), lycopene,(an antioxidant which stops free radicals from damaging the cells of your body), refrigerant(takes heat away from the body), calcium(promotes strong bones and teeth, it also helps your muscles, and phosphorous(Phosphorus is essential for metabolizing protein, calcium and glucose(sugar).

*Grapefruit is rich in potassium and vitamin C

*Grapefruit can help with indigestion and digestion.

*Grapefruit can act as an appetite suppressant.

*Grapefruit can work as a pro-biotic and digestive enzyme.

*Grapefruit can help reduce the starches in your body, making it safe for diabetic patients.

*Grapefruit is full of fiber which will keep you feeling full longer.

*Grapefruit helps to reduce the burning feeling during a high temp fever.

*Grapefruit can make you feel more energized.

*Grapefruit can help minimize the acid in your body which can help if you have the flu.

*Grapefruit can help in the treatment of malaria

*Grapefruit can help prevent acid build up in your body and prevent disease that arise due to the acid build up in your body.

*

Snacks

I've recently had a lot of inquiries about what I would recommend for snacks. I personally love to snack and probably 90% of the time have something in my purse just in case I need a good healthy snack. I generally never go more than 3-4 hours between eating, this way I keep my metabolism going. If you wait too long to eat between meals your body automatically goes into starvation mode and you will store whatever you consume even if it's healthy. I try to keep my snacks between 150 and 250 calories.

Here is a list of some of the snacks that I eat on a regular basis. The basic principal I use is to make sure I have a little carb, a little fat and a little protein with each snack.

* Cottage cheese with some kind of fruit and a few nuts
* Beef Jerky with some fruit
* Hummus with veggies and fruit
* 2 rice cakes with almond or peanut butter and honey or jam(low sugar but not with any kind of fake sugars) and some kind of veggie
* 2 hard boiled eggs with hot sauce and some fruit or veggies
* Protein shake with spinach and 1/2 a banana. I make mine with almond milk.
* String cheese with some fruit and or veggies
* Laughing cow cheese with 1 serving of crackers and some veggies
* Protein bars that have the fewest carbs and sugar(make sure they don't contain sugar alcohol)
* peanut butter filled pretzels with some fruit and or veggies

EGGS

Benefits of Eggs

*Versatility
*Healthy
*Affordable


One egg has about 70-80 calories and is relatively low in fat and only have about 1.5 grams of saturated fat. Egg whites are a great source of protein. The egg yolk has an ample supply of nutrients and are a great source of iron(essential energy booster), lutein(protects your eyes and your heart), choline(important for proper functioning of the liver and helps metabolize fat and protein), and vitamins A, D, E and K. Some eggs contain omega 3 fatty acids as well. Egg yolks do contain cholesterol but the cholesterol from eggs doesn't have as much impact as the full fat dairy products like milk and beef which are very high in saturated fat which leads to high cholesterol.

The US department of Agriculture sets the standards and grades for eggs. Double A eggs(AA) have thicker and more firm egg whites than single A eggs(A). Brown eggs are no more less nutritious for you than white eggs. The color of the eggs is determined by the breed of chicken that lays the egg. You should use "pasteurized" eggs in recipes that call for raw eggs because the eggs have already been heated to temperatures that destroy potentially harmful bacteria. If you're concerned about the welfare of the animal then you should buy "organic". Organic means that the animal has not been uncaged and has been eating organic feed free of antibiotics, pesticides and animal bi-products.

I like to buy organic eggs that also contain DHA, an omega 3 fatty acid. Always refrigerate store bought eggs and use them within 2-3 weeks. One of my favorite snacks is to eat a hard boiled egg with either salt and pepper or some kind of hot sauce.

Quinoa

Quinoa (pronounced keen-wha) is an AMAZING gluten free "whole grain", yet is a relative of leafy green vegetables like spinach and swiss chard. This ancient "whole grain" has been around for about 5000 years and was considered "the gold of the incas" and was used as a staple crop. The protein in quinoa is a complete protein which means it contains all 9 essential amino acids. It is also full of lysine, which is essential for tissue growth and repair. Quinoa is also a very good source of manganese(helps with migraine headaches) as well as a good source of magnesium, iron, copper and phosphorus.

You can buy quinoa in a grain form, noodle form or a flake form.

I like to cook the "grain form" like rice and add it in chicken enchiladas, hot or cold salads, or use it as a side to salmon or chicken.

I use the noodle form mostly in soups.

I use the flakes in place of baby rice cereal or oatmeal.

Spinach

Spinach has so many vitamins and minerals and is loaded with flavonoids which act as antioxidants, protecting the body from free radicals. Free radicals are mostly responsible for aging and tissue damage and have been linked to nearly every disease. The more antioxidants we consume the more free radicals we fight off!!!

One of my favorite things to do with spinach is to buy a whole bunch at Costco(always try to buy ORGANIC SPINACH) and freeze it in zip lock bags.

Here is my recipe for a spinach protein shake

about 1 cup of ice
about 1 cup of almond milk
1 scoop of protein powder
1-2 cups of frozen spinach
1/2 banana

Here is another spinach shake recipe for little kids when they don't eat very much during the day :)

about 1/2 cup ice
about 1 cup milk
1 package of regular carnation instant breakfast
1-2 cups spinach

NO EXERCISE

You can stay lean without any exercise simply by eating the right foods and making sure your calories in don't go over your calories out! I wouldn't recommend leaving exercise out permanently but when you have days where you know you won't be able to get a workout in then make sure you're eating the right foods and not overeating and you will stay lean! You can use this method if you're trying to loose weight but make sure your'e adding in exercise as well and that you're not consuming too few calories.

Eating the right kinds of foods is so important to staying lean and healthy. Every time you consume food you should ALWAYS try and consume a little carb, a little fat and a little protein. Fat and protein are pretty easy to manage but carbs can be a little tricky. You want to make sure you're carbs are complex and that you're not consuming too many. Remember that fruits and veggies have carbs in them already:)

One of my favorite little meal/snacks is brown rice with black beans and a dollop of sour cream(i buy the low fat because it doesn't have modified food starch) and a dollop of salsa. It's super filling and you can eat more if you need a bigger meal or less if you just need a little snack that will hold you over! And it's cheap!

Breakfast!

Breakfast is by far THE MOST IMPORTANT meal of the day. It WILL kick-start your metabolism IF you choose to eat the right kinds of foods, like whole grains, fruits and veggies. You shouldn't get hungry again until mid-day. If you do I would recommend eating a tiny snack that consists of a protein, a carb and a little fat. That should hold you over until lunch.

My Favorite Breakfasts...

Steal cut oatmeal with cut up apples sprinkled with cinnamon
steal cut oatmeal with any kind of berry
1-2 eggs with wheat toast
veggie omelet

AS always WATER with EVERY meal and snack

First Things First

I am not a personal trainer. I am not a nutritionist. I am not a professional athlete. I am not certified in anything. I am just a girl with a few ideas, a few interests, a few goals, and want to share them with you. I want to help those who want my help and will try and respond as quickly as possible to any and all questions you might have.

Make a goal! Your goal can be big or small as long as you MAKE A GOAL! If you have or are stuggling with something, keep pushing forward. Dont be afraid to take that step, don't look back, and don't even think about quiting, failure is not an option.
If you're a beginner and just need motivation then stop what you're doing right now and do 5-10 jumping jacks! GO!!! I'm not messing around! Just 5-10. Still waiting... Great! Don't you feel better? I do! Back to the goal. Your goal may be that you will get up everyday and do 5-10 jumping jacks before you leave your bedside. Maybe it's that you will eat at least 1 vegetable everyday for a week. Or Maybe it's as big as, you're going to train for a marathon. Regardless, the fact is that you have a goal! Now accomplish that goal EVERY single day for 1 week. Don't give up! It's up to YOU and only YOU so MAKE IT HAPPEN!!! Take it ONE DAY AT A TIME. Start TODAY!
Thanks and Good Luck!

Tiff