Food Choices

Healthier food choices not only benefit people, but they can also have a positive impact on the environment. We share articles highlighting issues in the current food environment as well as articles about promising alternatives.

Smoothie Roundup

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Smoothies are all the rage right now, but that’s not why you should be drinking one every day. Rather, you should be enjoying a cold smoothie every day because of the huge amount of health benefits you can gain. Smoothies allow you to take in more fruits and vegetables than you might if you were … Read more

5 Meals to Build Muscle

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Breakfast Ideas for Strong Bones and Osteoporosis Prevention Osteoporosis is a major concern, the older you get. It causes your bones to become more brittle, increasing the likelihood of broken bones. You probably already know that vitamin D and calcium are the best nutrients for strengthening your bones. Getting more of these nutrients will help prevent osteoporosis and other bone related problems. While you could take a multi-vitamin, the healthier solution is to eat meals filled with nutrients. As it turns out, some of the foods containing the highest levels of calcium, vitamin D, and other vital nutrients are essential breakfast foods. Orange juice, cereal, milk, and yogurt are all great sources of healthy nutrients. If you prefer to keep your breakfast light, or already have a set morning meal, salmon and various cheese are also good options for getting vitamin D and calcium. Nutrient Rich Breakfast Ideas Take a look at each of these breakfast options and try to choose one for each day of the week. Also notice the included calcium content of each meal, when picking out your breakfast: • 1 cup of calcium-rich cereal (500 milligrams of calcium) • 8 ounces of soy milk (80 to 500 milligrams) • 1 cup of milk (300 milligrams) • 1 cup of yogurt (300 to 400 milligrams) • 8 ounces of orange juice (200 to 340 milligrams) Various cheeses, and even eggs, have vitamin D and calcium; though, in smaller amounts than the items listed above. Consider having a cheesy omelet or scrambled eggs served with a glass of milk or orange juice. That alone would likely add up to at least 500 milligrams of calcium. Searching for Your Own Calcium Rich Foods The foods listed may not include your preferred breakfast choices. When searching for your own calcium rich foods, pay attention to the food labels. Food labels often list calcium and other nutrients as a percentage of the daily recommended value. The standard recommended amount of calcium that an adult should consume each day is 1000 milligrams. So, if a food label states that the product as 25% of your daily recommended value of calcium per serving, it would have 250 mg of calcium. Add another decimal point to the end of the percentage, and you have your total per serving in milligrams. Additional Tips for Stronger Bones Along with a healthy breakfast, there are a few other tips you should follow for stronger bones. If you have already been diagnosed with osteoporosis, then you should consume 500 milligrams of calcium, three times a day. Make sure that each of your three meals is full of calcium to reverse the effects of osteoporosis. Strength training is another method that you can use for building bone strength. Regular exercise helps increase your flexibility, build muscle, and promotes stronger bone growth. The bottom line is that the key to strong bones is calcium and vitamin D. Get it any way you can, but preferably with your morning meal. Start basing your breakfasts around healthy foods that contain your essential nutrients, such as cereal, milk, and yogurt. Ward away osteoporosis and promote strong, healthy bones. References: http://www.webmd.com/osteoporosis/living-with-osteoporosis-7/diet-nutrition

While eating complex carbohydrates will help give you an energy boost for your day, eating protein packed meals will help you build muscle.  Eating an adequate amount of protein necessary to aid in building muscle doesn’t have to mean scarfing down a sirloin steak three times a day. There are many protein packed foods that … Read more

Overnight Oats Recipe

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Oatmeal, at one point the most popular breakfast food in the United States, seems to have fallen out of fashion in recent years. However, it is more important to eat oats as part of your daily routine now than it ever was before. Oats are one of the most belly friendly foods you can eat, … Read more

Matcha Recipe Roundup

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How is it possible that researchers have uncovered dozens and dozens of health benefits of green tea, yet most people still rarely or never drink this super beverage? If you knew that there was a drink that could boost your metabolism, help you lose weight, reduce your risk of cancer, and regulate your sleep schedule, … Read more

Ten Zero Calorie Foods to Add to Your Diet

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Breakfast Ideas for Strong Bones and Osteoporosis Prevention Osteoporosis is a major concern, the older you get. It causes your bones to become more brittle, increasing the likelihood of broken bones. You probably already know that vitamin D and calcium are the best nutrients for strengthening your bones. Getting more of these nutrients will help prevent osteoporosis and other bone related problems. While you could take a multi-vitamin, the healthier solution is to eat meals filled with nutrients. As it turns out, some of the foods containing the highest levels of calcium, vitamin D, and other vital nutrients are essential breakfast foods. Orange juice, cereal, milk, and yogurt are all great sources of healthy nutrients. If you prefer to keep your breakfast light, or already have a set morning meal, salmon and various cheese are also good options for getting vitamin D and calcium. Nutrient Rich Breakfast Ideas Take a look at each of these breakfast options and try to choose one for each day of the week. Also notice the included calcium content of each meal, when picking out your breakfast: • 1 cup of calcium-rich cereal (500 milligrams of calcium) • 8 ounces of soy milk (80 to 500 milligrams) • 1 cup of milk (300 milligrams) • 1 cup of yogurt (300 to 400 milligrams) • 8 ounces of orange juice (200 to 340 milligrams) Various cheeses, and even eggs, have vitamin D and calcium; though, in smaller amounts than the items listed above. Consider having a cheesy omelet or scrambled eggs served with a glass of milk or orange juice. That alone would likely add up to at least 500 milligrams of calcium. Searching for Your Own Calcium Rich Foods The foods listed may not include your preferred breakfast choices. When searching for your own calcium rich foods, pay attention to the food labels. Food labels often list calcium and other nutrients as a percentage of the daily recommended value. The standard recommended amount of calcium that an adult should consume each day is 1000 milligrams. So, if a food label states that the product as 25% of your daily recommended value of calcium per serving, it would have 250 mg of calcium. Add another decimal point to the end of the percentage, and you have your total per serving in milligrams. Additional Tips for Stronger Bones Along with a healthy breakfast, there are a few other tips you should follow for stronger bones. If you have already been diagnosed with osteoporosis, then you should consume 500 milligrams of calcium, three times a day. Make sure that each of your three meals is full of calcium to reverse the effects of osteoporosis. Strength training is another method that you can use for building bone strength. Regular exercise helps increase your flexibility, build muscle, and promotes stronger bone growth. The bottom line is that the key to strong bones is calcium and vitamin D. Get it any way you can, but preferably with your morning meal. Start basing your breakfasts around healthy foods that contain your essential nutrients, such as cereal, milk, and yogurt. Ward away osteoporosis and promote strong, healthy bones. References: http://www.webmd.com/osteoporosis/living-with-osteoporosis-7/diet-nutrition

Losing weight involves doing one of two things: consuming less calories or burning more calories. Counting calories is a major part of any successful weight loss program. In fact, it’s been said that as much as 80 percent of successful weight loss involves reducing caloric intake. To prove this point, let’s assume you eat the … Read more

Kratom Leaf Weight Loss

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Workout

 In nature, you can find hundreds if not thousands of plants, leaves, and fruits that can help you enjoy a healthier life and get further on your weight loss journey. Look at kratom leaf as an example. Though this herb is rarely used in the Western world, it is a huge source of medicinal benefits … Read more

Foods high in Niacin

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Blood circulation is key to the functioning of your entire body. If your blood does not circulate as well or as quickly as it should, your organs and muscles may not get the blood they need to work at full efficiency.  In addition, proper blood circulation can increase your energy levels and give you more … Read more

Mason Jar Meals

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If you are working on eating healthier, one of the fastest ways to change your eating habits is to make sure that you are eating at home or at least eating food you’ve made at home. Skipping fast food and fatty restaurant meals can quickly lead to significant weight loss. However, coming up with meal … Read more

Soaking Nuts and Seeds

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Nuts and seed

It is no secret that nuts and seeds are part of a healthy diet, particularly if you want to lose weight or if you are trying to maintain a healthy weight. Nuts and seeds have all sorts of health benefits, from increased fiber intake to vitamins and minerals that are rarely found in other foods. … Read more