Spring Notes on Nutrition
Spring has sprung and with it the world starts anew. How about you?
Soon thoughts of warm days and brilliant sun flood our mind. For most of us the summer season means not only something to inspire us for the coming days ahead but also comforts us with fond memories of the fun and relaxing days of summers past.
We will soon rejoice in the freedoms of vacations, warm temperatures and carefree balmy evenings filled with family and friends. Activities exclusive to these few short days that surround us with joy and pleasure.
Optimum health and fitness is our best option for making the most of this precious season. Carpe diem! Our best option is to prepare our bodies and minds with care and consideration.
One issue that is often primary for many is weight loss. When thoughts of shedding those extra winter pounds we usually start to think of reducing our calorie and most often our overall food intake. Nutrition takes a back seat to the primary goal of losing those pounds. Even for the nutritionally conscious the new mantra of nutrition becomes sacrificed to weight loss and is justified by a plan of short duration, just while we loose five pounds, ten pounds, etc., fit in that dress or swimsuit.
Think about it. Is reducing food intake without increasing nutrition the answer? No. This is precisely the time to focus more on nutrition. Nutrition will be your best friend and an essential ally in helping you achieve your goals not only for the short term but will be paramount to long term weight maintenance and overall health.
Concentrating on filling our menus with healthy foods derived from fresh and natural sources will simply replace many of the foods that are robbing you of excellent sources of vitality. These poor value choices are adding excess calories, chemicals and most often trans fats and other substances that can almost invisibly add weight with few nutritional benefits.
Consider your diet in terms of a nutrition bank account. Adding nutrient dense foods will not only aid your body in performing at optimum efficiency but can also provide a sort of nutritional savings account for when your body is under stress (psychological or physical) or when fighting physical illness or disease. Nutrient dense foods are those that offer a good value in nutrition. They are foods that contain many nutrients or are a particularly good source of one nutrient with a low corresponding calorie content.
Choosing high quality nutrient dense foods will replace those empty foods that offer little benefit to the body with those foods that provide physical energy and a strong support system. The most nutrient dense foods are often those that are closest to how mother nature created them. Fruits, vegetables, nuts, seafood, and meats, fresh from their source are usually among the healthiest choices. Most processed foods have been stripped of their natural nutrients either by way of processing or shelf life. Many of these foods contain high sodium, sugar and fat content in addition to needless preservatives and additives. Food manufacturers often use hidden, chemically creating ingredients that are difficult to understand what they are, why they are there and their benefit if any.
Start to make it a priority to read the nutrition facts panel. Notice the percent Daily Value that shows how much of one nutrient is provided in a 2,000-calorie/day diet. Spend some time in learning and researching what foods will best benefit your body and your nutrition goals. As we have come to appreciate how nutrition can enhance the quality of our lives, many sources of thought provoking information have become available to us. Following the nutritional recommendation guidelines will not only fill you with nutrition but will also satisfy your hunger. Dont cheat your body by choosing high calorie, low nutrient quality foods that will defeat your goals and rob your life of vitality.
Change it up! Instead of sweetened, fruit on the bottom yogurt at 150 calories choose nonfat fruit yogurt at 80 calories. Changing beverages that make up a frequent and often forgotten source of extra calories can make a significant difference in the daily bottom line. If you substitute sugar laden beverages (classic coke at 97 calories) with water with fruit essence (perrier with lemon 0 calories) you save significantly on the calorie tally and without the chemicals. (http://caloriecount.about.com/calories-dannon-light-n-fit-nonfat-i83139
In addition, Mother Natures gift to us here is that the added benefit of including these nutritionally power packages is that by providing the body with supercharged fuel it will naturally function at its best. Include a practical and enjoyable exercise that you like and that can be easily accommodated into your lifestyle and the body will naturally respond to you with its best weight and fitness level. The more nutrition you provide for your body the better it will function. It's not magic. It just makes sense.
see below for some further sources and further notes on the nutrient rich lifestyle
Why is an apple a better choice than a bag of pretzels? They have roughly the same number of calories, but the apple is also a great source of fiber, vitamin C, potassium and hundreds of other beneficial phytochemicals. Therefore, the apple has a higher nutrient density. By eating the apple, you have more energy, feel fuller, and, over time lose more weight.
from
www.peertrainer.com/diet/nutrient_density.html
Some Nutrient-Rich Foods Green vegetables; kale, swiss chard, broccoli, artichokes, string beans, asparagus, spinach, cabbage, lettuce, and peas. Yellow/orange vegetables; carrots, butternut squash, sweet potato, and corn. Beans/legumes; chick peas, red kidney beans, lentils, and adzuki beans. Fresh fruits; blueberries, strawberries, kiwis, apples, oranges, grapes, pears, pineapple, and bananas. Non-starchy vegetables; eggplant, mushrooms, peppers, tomatoes, and onions. Raw nuts and seeds; filberts, almonds, sunflower seeds, sesame seeds, walnuts, cashews, pecans and flax seeds.
www.diseaseproof.com/archives/healthy-food-a-table-of-highnutrient-foods.html
How to read the nutrient label
www.fda.gov/Food/LabelingNutrition/ConsumerInformation/UCM078889.htm
A comprehensive list of nutrient rich foods
www.whfoods.com/foodstoc.php#
Archives
• The Divinity of Healing and Life Force
• High notes on on the Wonder Vitamin C
email sign-up
Don't miss a single
issue of Notes on Nutrition
Twittered
Home
