Nutrition Articles

Clean Eating 101: Ways to Detox Your Food

Nearly every day we hear about our foods and how they are becoming laced with synthetic ingredients.  If you want to avoid these synthetic ingredients, you need to learn how to detoxify the foods you are eating and choose healthier foods.

Here are some suggestions to detoxify and eat healthier this year:

• Clean your Produce.
• Avoid cans as much as possible.
• Choose Whole Foods.
• Shop for Safer Seafood.
• Watch your Animal Fat Intake.

In the News Celebrating World Vegan Month– Part II

(continued from Part I…)

Label reading and label awareness is especially important for those who follow a vegan diet. This is also very important to those who have animal-specific allergies. The Vegan Society suggests that everyone read labels and re-read labels, as over time ingredients of even your favorite foods may change. 

There is a difference between vegan products and “free-from” products, so being food conscious is extremely important for those who follow a vegan lifestyle. 

So, what do vegans eat? (Besides the obvious vegetables!) 

Essentially, vegans eat everything and anything that comes from plants: fruits, vegetables, nuts, beans, grains, seeds, and pulses. 

What about eating out as a vegan? 

Any chef worth their salt will be able to rustle up something vegan for you from ingredients they already have in the kitchen - and if you ask nicely, many will rise to the challenge of creating tasty vegan mains and decadent desserts. Contact them in advance so they’re not put on the spot. Be prepared to help them out with suggestions of easy vegan meals – some chefs need a little nudge to realize just how many of the delicious ingredients they use happen to be vegan anyway. 

Another thing that vegans need to do is find dairy replacements. Most stores these days offer “dairy-free” and vegan cheese, milk, yogurt, sour cream, ice cream and other foods that are safe to consume and in fact, tasty as their non-vegan counterparts.

In the News Celebrating World Vegan Month– Part I

Back in November 1944, founding members of The Vegan Society first coined the term “vegan” and for the past 80 years every November they celebrate World Vegan Month.

So this month we take a look into the culture of Veganism and talk about some of the ins and outs of this movement that has gained popularity over the past 80 years.

What is Veganism?

According to the Vegan Society, it is defined as “Veganism is a philosophy and way of living which seeks to exclude - as far as is possible and practicable - all forms of exploitation of, and cruelty to, animals for food, clothing, or any other purpose; and by extension, promotes the development and use of animal-free alternatives for the benefit of animals, humans and the environment. In dietary terms it denotes the practice of dispensing with all products derived wholly or partly from animals.”

Those at the Vegan Society stress that veganism is not just about diet, but also a way of life. For example, vegans will not wear leather or suede and they will not use beauty products whose ingredients are derived from animals. 

When people follow a vegan diet, they often eat more fruits and vegetables and enjoy meals that contain more fiber and are lower in saturated fats. 

A vegan diet thrives off the following nutrients:

• Vitamin B 12
• Protein
• Omega 3 Fats
• Calcium
• Vitamin B
• Iodine
• Selenium
• Iron
• Zinc
• Vitamins K and A

(continued in Part II…)

Food for Thought Understanding Lactose Intolerance

If you are lactose intolerant or if you know someone who is, here are some things that will help you to learn more about this condition:

• Our bodies produce an enzyme called lactase and when you drink a glass of milk or eat cheese, lactase helps to break down the milk sugar, or lactose, into simpler sugars that are eventually absorbed into your bloodstream.  People that are lactose intolerant have a lactase deficiency.
• Many other illnesses have symptoms very comparable to lactose intolerance. It’s best to check with your doctor regarding your symptoms and he/she may suggest that you cut out dairy and denote any changes.  A breath test or tests of your stool can determine whether or not you are lactose intolerant.
• Undigested lactose can cause a variety of gastrointestinal symptoms, typically within two hours of having a dairy product… including nausea, bloating, abdominal pain, flatulence and diarrhea.  Although some people may have a lactase deficiency and have none of these symptoms at all.
• While a few babies are born with a lactase deficiency, most people become lactose intolerant from age 2 to 12.  And even though most people become lactose intolerant during their childhood, they typically do not show signs of the intolerance until late adolescence or early adulthood.
• Almost 65% of people worldwide or nearly 30 million Americans suffer from some degree of lactose intolerance. It is more common among Asians, Africans, Hispanics, or Native Americans and less likely if your ancestors are from northern or western Europe.
• Lactose intolerance is not the same thing as a milk allergy. If you are allergic to milk, then your body is actually fighting dairy as if it were a harmful intruder in your body.  Symptoms are far more severe than lactose intolerance and may include: itchy eyes, rash and wheezing.  People who are allergic to milk must avoid it entirely.
• People with lactose intolerance can consume some amounts of dairy without any symptoms. Most people can drink up to a half-cup of milk without it affecting them at all.  

Healthy Living Food Hacks to Help with Pesky Issues

No one ever wants to admit that their breath may not be the best smelling or that they are an insomniac… but they are both issues that many people have to deal with, among other pesky health problems. 

Fortunately, there are some easy “food hacks” that will tackle bad breath and much more!

Food is your “best weapon” when it comes to helping your body deal with some of these not-so-pleasant situations. 

Here are some foods that can help:

Have bad breath?  Try eating some yogurt.  According to experts, eating unsweetened yogurt can reduce the level of odor-causing hydrogen sulfide bacteria in your mouth.  Good bacteria found in yogurt, like streptococcus thermophilus and lactobacillus bulgaricus, overpowered the hydrogen sulfide and helped lower levels by more than half – helping to eliminate the smelly mouth odor.

Can’t sleep? Try some kiwi.

Because of the high levels of antioxidants and serotonin in kiwi, many people with sleep disorders have found that eating kiwi one hour before bed will help with their insomnia.  People with sleep disorders have increased levels of oxidative stress and low levels of serotonin can cause insomnia.  Eating kiwi counteracts this process and can help people catch their ZZZZ’s. 

Have a hard workout? Eat some ginger.

If you hit the gym pretty hard and are dealing with the after effects of a tough session, munch on some ginger.  Eating just 2 grams of raw or heated ginger per day can reduce post-workout muscle soreness by 25 percent.   Ginger contains anti-inflammatory compounds and oils called gingerols that contain painkilling and sedative effects in tests conducted. 

Have acne? Indulge in some salmon.

Salmon is rich in omega-3 fatty acids which decreases inflammation.  Studies show that inflammation is one of the underlying causes of acne and pimples.