Nutrients - What Do You Need?

While I am no nutritionist or doctor, it is common sense that healthy eating requires you to eat a number of nutrients every day. In fact, there are 40 different nutrients you need to ingest in order to keep your body healthy. That’s a lot of nutrients you need to know about! Luckily, you can break down all of these nutrients into smaller categories in order to keep them organized in your mind and make sure you get all of the foods you need.

Water
You probably didn’t think of this as a nutrient, didn’t you? Everyone needs water in order to live a healthy life. Without water, we become dehydrated, and eventually die. An adult’s body is made up of about 50-70% (up to 90lbs in a 130lb adult!) water. When water is taken out of our diet our survival time is 2-3 days at best so we simply have to make sure we are always well hydrated. You lose water when you sweat and through daily bodily functions, so water must be continuously replenished.

Drinking about 8 glasses a day is recommended, but the reality is that this depends on a number of different factors; for example, if you work out, what you eat, the temperature, etc. Although, water is found in food as well as in drinks, I would suggest that you aim for a minimum of 8 glasses of water over and above what else you drink. Especially since some other drinks actually dehydrate, like for example coffee. So although it contains water, it doesn’t actually help.

Drinking a lot of, arguably, tasteless water can become a deterrent. I’ve found that adding a slice of lemon or lime to a glass of water makes a big difference. It adds (natural) taste, and it increases the alkaline content in the water and it helps detoxify the liver and kidneys. There are loads of articles written on the benefits of lemon in your water.

If you are struggling to control your portion size when eating, try to drink a glass or two of water before your meals. It will fill you up with no calories at all.

Proteins
These are found in foods such as meat, eggs, and soy products. They provide the amino acids needed to build muscle tissue as well as help make some of the hormones in our bodies. Red blood cells and hair is also made from protein.

Along with proteins, a body also needs adequate amounts of fats (especially the right kinds) and carbohydrates in order for us to have enough energy during the day. Fats are primarily used for energy during intense activity, like exercising, while carbohydrates are primarily used for energy during less intense activities, like standing, sitting, and other movements. Both the fats and the carbohydrates that we eat in a day can be stored for later use as fat, so it is important to eat enough for energy, but also important to regulate intake in order to stay slim and healthy. In the event that you are not eating enough fats and carbohydrates, your body can also provide itself with fuel from proteins.

Vitamins and Minerals
Vitamins and minerals are also important nutrients for our daily lives. We get these from fruits, vegetables, milk, and most natural sources of food. Some of our foods, such as bread products, can even be enriched so that we get more vitamins and minerals in our bodies. There are dozens that you need to ingest regularly, such as iron, thiamine, vitamin C, and vitamin D.

If you are eating a healthy diet (which very few of us do nowadays), you can most likely get enough vitamins and minerals from your foods, but you can also take supplements to make sure that you are getting the right amounts you need to maintain body function. Supplements may also be available to help with other nutrients as well, and I would suggest you explore this.

Closing remarks
When you change what you put into your body, the changes are interesting and amazing to observe. Not only do you feel better and do you have more energy, but your “cravings” also change.

For example, I used to drink lots of coffee, eat primarily red meats, would never touch green tea, or chose to eat fish. Last year we started to consume a nutritional drink to supplement our diet, my “cravings” have changed; I still like my coffee but instead of drinking 5-7 coffees each day, I drink 2 and most days not a single cup, I order green tea with lunch and drink green tea before going to bed, sometimes I like eating fish and the red meat days have been reduced to 1 a week.

So while adding this supplement to our diets has added an expense, I am saving $20-$30 ($4 for a coffee is pretty normal in most coffee places) each day by not drinking that much coffee. My supplement is costing me about $5 a day, and it gives me my Omega 3, 6, 9, proteins, vitamins, you name it. So I am still ahead by $15-$25 each day – that is savings of about $500 each month! … And I am providing my body with the building blocks it needs to help me stay healthy now and in the future. Saving money and getting healthy. Perfect isn’t it?

Is Organic Really Worth It?

When you head to the grocery store, shopping for products like eggs, meat, fish, milk, and produce can be very tricky. Signs are posted everywhere labeling food as natural, organic, and a number of other things—but what’s the difference, really? Learning what specific names mean can help you decide if you should shell out extra money on a product of it is simply a marketing ploy.

Natural is a term associated with a number of fruit and vegetable products. Typically, this is simply a marketing ploy to convince you to buy the product. After all, all fruits and vegetables are natural, right? Unless it’s a new kind of food that has been developed and processed, the product is natural. What you probably really want is organic. Organic foods are grown without the use of chemical pesticides and fertilizers.

However, does that mean that there are no toxins at all on or in the product? I would argue this not necessarily the case. Especially in highly populated and industrialized areas there are a lot of toxins in the air, and these end up in the soil and come down on anything that grows out in the open – including organically grown fruits and vegetables. Also, what about the chemicals the farmer next door or even further down the road uses on his/her crop? It isn’t possible to avoid spill-over from neighboring fields.

According to the FDA’s Pesticide Residue Monitoring Program, which collects and tests random samples of domestic and imported foods, fruits and vegetables have the highest levels of trace pesticides – 54.9 percent of fruits and 23.8 percent of vegetables.

Regardless there are two main benefits to organic foods. First, you are helping the environment because those chemicals are not being introduced into nature. Secondly, you are reducing the amount of chemicals and toxins you ingest and are therefore consuming healthier foods.

However, organic products are usually more expensive. So, if you are on a budget, what can you do? Well, according to the Environmental Working Group, best produce to buy organic include apples, bell peppers, carrots, celery, cherries, lettuce, nectarines, potatoes, peaches, spinach, and strawberries. On the other hand, asparagus, avocados, bananas, broccoli, cabbage, eggplant, kiwi fruit, mangoes, onions, and pineapples are least likely to contain trace levels of pesticides, so you could buy these conventional.

Finally, the fact that something was grown organically does not mean that it also has a richer nutritional value. While many proponents of organic foods will argue that they are, the fact is that the official, unbiased, jury on that is still out... the verdict on this is not in yet. There are other factors that come into play here, like for example if the fruit ripened on the vine or not and how rich and varied in nutrients the soil is in which the crop grew. Often fruits are harvested before they are ripe, and only a handful of nutrients are put back into the soil.

Don’t get me wrong, I am all for organic when possible but at the same time I realize that variety, price, and convenience are important in these times. Too often though, these are used as excuses to defocus on the importance of quality nutrition.

There are many things we can do that are convenient, nutrient rich, and affordable while at the same time provide variety and have a nutrient-rich diet. My family and I have done it and what we’ve done many, if not all of us, can do it. Because of our attitude, our kids have also become more conscious about what they eat this alone is an enormous benefit that will have at least a lifelong impact.

If you are not sure how to approach it, feel free to contact me about what, and how, we've made the change that helps us enjoy life in good health.

To your health,

Leon
http://www.thelifestyledream.com/

Quality nutrition

Unfortunately, the awareness of the nutritional quality of our food in general is still very low which leads to people thinking they are doing what they should, when in fact they are still deficient in their nutrition.

Let me go through my favourite Top 5 on what is impacting the quality of our fruits and vegetables (meats, poultry, etc. is a whole other story):

1. Soil quality and ripeness at harvest
The nutritional value of our fruit and vegetables today, is simply not comparable with the nutritional content of the fruit and vegetables our parents ate when they were children. The main reason for this is that we don't replenish the soil in which our food grows with all the nutrients it needs, nor do we allow the soil to recover. I don't even want to go down the path of the use of herbicides, pesticides, etc. as this doesn't necessarily apply to organic food.

What does however, but isn’t directly related to the quality of the soil is the fact that it is all about production. The faster we can complete the cycle the better (economically anyway) so more often than not, we don’t give it the time to ripen on the tree/plant. The problem with this is that the nutrients really don’t enter into the fruit until it is ripe. You see, if we let the fruit ripen on the tree it has gone bad by the time it ends up in the store and that is bad for business. So, we harvest early, and treat the harvest with all kinds of stuff. Bananas and apples for example are gassed to avoid it from going bad, and gassed again when it is transported to the store so it looks good.

What I am not 100% clear on yet, is how much of this process also applies to organically grown fruits and vegetables but it wouldn’t surprise me if at least some of this post-harvest processing also applies. I find it curious that often it reads “organically grown”. Does this mean that while the growth was done organically, the post-processing wasn’t any different?

2. Air quality has a big impact
I think we all know how "pure" our air is. It is important to think about that because, while the plants may not be sprayed with all the nasty stuff, what happens to what is in the atmosphere when it rains? Especially in highly industrialized areas there are a lot of toxins in the air. All of this will go into the soil and on the plants - even if they are grown organically.

Therefore, in my opinion if you do eat organic it would be best if what you eat grows in area with as little industry nearby as possible. The downside to this is that many people who like organic food also like to eat locally grown and unfortunately most of us live in highly industrialized areas. Tough call...

3. Crunchy or squishy?
Here's another thought for you. Did you know that cooking your food, actually reduces the amount of nutrients you get from it? Growing up, I remember that my dad always wanted his veggies "soft". To give you an example, the cauliflower would fall into small piece when it was served, and the same thing happened to Brussels sprouts. My wife and I like our veggies crunchy, which many times has caused a debate with my mother in law, who also likes her veggies overcooked.

It might amaze you that five minutes make an enormous difference in the nutritional quality of a meal...which also has the benefit that you get to eat sooner! ;-) The bottom line is that the longer food is exposed to heat, the greater its nutrient loss. However, one might argue that overcooking makes it easier for the body to digest the food and digestion is needed for absorption of the nutrients.

4. Solids and liquids
Did you know that a liquid can be absorbed by the body much quicker and more efficiently? The reason for this is, that as soon as a fluid/juice enters the mouth the body already starts absorbing the nutrients, whereas a solid needs to go through our digestive system. So ideally, what you'd like to do for maximum nutrition absorption is to liquefy organically, ideally wild, grown fruits and vegetables from an area with no (or very little) pollution.

5. Spoiled fruits and veggies?
I think we all know one – remember the kid who always got what he/she wanted just by asking? They were pampered...with the best of intentions, but pampered nonetheless. Most of these kids had a tough time when they came in touch with the reality of life – not a lot of things come easy. They weren’t prepared because they had always been protected.
I would argue that a lot of our food is pampered as well. Fruits and vegetables are cultivated in ideal situations so that they grow fast and good-looking. But what does this do to the character (i.e. nutritional quality)? As it turns out that a lot of the nutrients actually are enhanced if the plant/fruit is under “stress”. So it doesn’t mean that if something is grown organically, that it has by definition also a higher nutritional quality.
An example of this, are phytonutrients. Phytonutrients are the immune system of a plant - they protect plants from disease. So, if a plant feels that it needs to protect itself from disease, it will increase the amount of phytonutrients. What is really cool is that they can protect you too! There are as many as 2,000 known phytonutrients. Just one serving of vegetable or fruit may possess more than 100 different types.
So, if you can get something that has grown wild chances are that it will have a higher phytonutrient content than something that was cultivated in a protected environment. Eat wild!!!

It is a fact though that it is amazing what good nutrition does for your body. So do everything you possibly can to improve your nutrition. My family we’ve made some changes, and we’ve already seen the benefits. One being that this winter there have been so many people with colds and flu’s and I’ve not had one!

I am a realist, however, and I know that for many (including me) it is not realistic or sustainable to make a dramatic change from one day to the next and sometimes our hectic lifestyle comes in the way of taking good care of ourselves.

If we can do it, YOU can too and I’d gladly share the little things that we’ve done so you can consider to implement them for you.

Till next time – stay healthy!

Leon