The Nutrients You Need

A recent government report found that American's aren't getting enough calcium, fiber, magnesium, potassium, or vitamins A, C, and E. Here are the figures (as they pertain to women) and a little help interpreting them...

Calcium:
Recommendation: 1,000 milligrams a day
Benefits: bone health
Sources: dairy products; fish with bones; dark, leafy greens

Fiber:
Recommendation: 25 grams per day
Benefits: protects against coronary heart disease and reduces the risk of diabetes
Sources: fruits, vegetables, legumes, nuts, seeds, whole grains

Magnesium:
Recommendation: 310-320 milligrams per day
Benefits: helps maintain normal muscle and nerve function and develop and maintain bones
Sources: nuts, seeds, bran, halibut and other fish

Potassium:
Recommendation: 4,700 milligrams per day
Benefits: helps maintain healthy blood pressure and reduce the effects of salt; may reduce the risk of recurrent kidney stones and possibly decrease bone loss
Sources: potatoes, tomato paste and puree, white beans, yogurt, soybeans, and bananas

Vitamin A:
Recommendation: 2,310 international units per day
Benefits: important for vision, red blood cell production, embryonic development, and immune function
Sources: organ meats; orange vegetables; green, leafy vegetables

Vitamin C:
Recommendation: 75 milligrams a day
Benefits: acts as a disease-fighting antioxidant; may help to maintain a healthy immune system
Sources: fruits and vegetables, including citrus fruits, red and green peppers, kiwis, and guavas

Vitamin E:
Recommendation: 15 milligrams per day
Benefits: acts as a disease-fighting antioxidant; may support eye health
Sources: some ready-to-eat cereals, some oils, almonds, peanut butter

Eat Mindfully

Eat Mindfully: Keep these tips in mind to get the most out of your clean - eating or weight loss plan!

1. Eat when you're hungry. If only a specific flavor, texture or food can satisfy your desire to eat, you're probably having a craving. Take a minute to plan your meal before packing your plate.

2. Stop eating when you're full. Try using a hunger and fullness scale before and during your meals (one being very hungry, seven being very full). Learn to pay attention to the cues of your body, and stop eating or snacking when you are moderately full, about a 5.5. It usually take about an hour for your food to "settle" and your body to be completely satisfied. Take your time and eat slowly!

3. Focus on each bite, not the whole meal. Pause with each bite to appreciate the different flavors and textures. This mindset will help you to stop eating once you reach the bite that makes you feel full.

4. Minimize distraction. Turn off the TV and put down the newspaper, giving all your attention to your meals.

5. Be aware of how your surroundings impact your eating. Do you eat more in a certain place, at a certain time of day or around certain people? Recognize your temptations and eliminate your bad habits.

Coco Cran Nut Muffins

This is a great recipe for holiday muffins that are healthy! Recipe makes 18 muffins and total time to make is about 40 minutes.

INGREDIENTS:

• Olive oil cooking spray (optional)
• 1 cup spelt flour
• 1/2 cup whole wheat flour
• 1/2 cup 5-minute oatmeal
• 1/4 cup unsweetened cocoa powder
• 1/2 tsp sea salt (optional)
• 1 medium apple, peeled and diced (about 1 cup)
• 1/2 tsp baking soda
• 2 tsp baking powder
• 1/2 cup unsalted pecans, chopped
• 3/4 cup 1% buttermilk
• 1/3 cup 2% Greek yogurt
• 2 tsp pure vanilla extract
• 3 egg whites
• 1/2 cup raw organic honey
• 1 1/4 cups fresh or frozen cranberries

INSTRUCTIONS:

1. Preheat oven to 375 degrees F. Prepare muffin tin with paper liners or cooking spray.

2. In a medium bowl, combine spelt and whole-wheat flours, oatmeal, cocoa powder, salt (if desired), apple, baking soda, baking powder and pecans. Stir until combined.

3. In a large bowl, mix together buttermilk, yogurt, vanilla, egg whites and honey. Add dry mixture to wet mixture and stir until moistened. Then gently stir in cranberries. Fill muffin cups halfway. Bake for 20 minutes or until toothpick comes out clean. Let cool for 5 minutes.

Nutrients per muffin: Calories: 120, Total fat: 3g, Carbs: 21g, Fiber: 2g, Sugars: 10g, Protein: 4g, Sodium: 115mg, Cholesterol: 1mg

Basic Guidelines for Weight Loss

With all the fad diets, nutritional supplementations, diet pills, and changing research regarding food - it's hard to know where to begin when wanting to lose weight. Below you will find some of the most basic, simple, healthy changes you can make to see results and shed some pounds...

• Consume 4-5 small meals everyday. This will keep your metabolism burning, prevent you from overeating, and keep you feeling full all day.
• Eat breakfast everyday. Breakfast should include plenty of carbohydrates, and should be largest meal of the day.
• Eat 2-3 servings of fruit everyday. Especially apples and berries which will keep you full and give your body the health benefits of antioxidants.
• Eat 3 servings of vegetables everyday. Make at least 2 of these servings green veggies - especially broccoli, spinach, and asparagus.
• Eat at least 1 source of protein with each meal. Try to stick to lean proteins: chicken, buffalo, eggs, and fish. (Limit red meat)
• Consume plenty of carbs, but only carbs that are complex- whole grain or whole wheat. This helps increase your fiber intake which will result in feeling fuller, and ultimately eating less.
• Consume all carbs before dinner. (4pm or 5pm)
• Consume all meals before 7:30pm.
• No alcohol.
• No refined sugar. This is the hardest change to make, but will produce the most drastic results. This usually means: no dessert, no soda, no coffee creamer, no artificial flavors, no candy.
• Limit cheese and dairy foods.

These are all small changes... but the results and benefits are drastic. To lose weight healthily and without a workout program it usually takes 12 - 14 weeks; don't give up!