1. Carrots – High in Vitamin A and Beta Carotene, consuming them has sun protecting qualities because they increase the collagen, which is the elastic part of your skin that gets depleted with years of sun exposure and ageing. Please use sunscreen if you plan on spending more than 20 minutes outside. Unfortunately, carrots do not render your skin completely invincible to UV rays.

2. Leafy greens – Rich in Vitamin A, B, C and K, you can also add iron, fibre and calcium. As if there weren’t enough reasons to eat those dark, leafy gems, add gorgeousness to your list! Yes dark leafy greens are good for you for so many reasons! Look for the ones that are darkest for the highest vitamin content. Try different flavours and find your favourite. Mine is arugula or rocket as they call it in Australia. This bitter green is wonderful for cleansing your blood and lungs. You body converts the Beta Carotene found in greens into Vitamin A, which is responsible for turnover of dead skin cells, producing smoother looking skin. Try your salads with different toppings to balance the bitterness, such as dried cranberries, nuts, chopped celery, cucumbers, carrots and tomatoes etc. The options are endless!

3. Fish Oil - Omega 3′s found in fish oils are anti-inflammatory, preventing loss of moisture in the skin. Eat that salmon, mackerel and tuna and you will reap the benefits of beautiful, lustrous hair and suppler skin. Fatty fish do tend to contain higher levels of mercury. If consumed in moderation, 2-4 times per week it is perfectly fine to have and it’s great for your heart as well! If you don’t like the taste of fish try odourless fish oil tablets sold at your local chemist.

4. Oysters – High zinc content nourishes your hair. Did you know that hair can grow anywhere from 1/4- 1/2 inch per month and in some people; I swear it grows about 3 inches per week! All kidding aside, what are these people eating that I’m not? Maybe the secret is visiting the oyster bar from time to time. Oysters are also rich in selenium which is considered a basic building block for healthy skin, hair and nails. If you are feeling squeamish about eating the little critters refer to the other items on this list. You don’t have to eat something you find unappealing just to look hot.

5. Kombu – This edible sea vegetable from East Asia comes in all different varieties such as miso, soup stock and seasoning for rice that is used to make sushi. Kombu is rich in, iodine, which is essential for normal growth and development. It is touted for its hair growth stimulating properties. Remember that it is possible to have too much of a good thing. Kombu is meant to be eaten as a seasoning. Dousing it on every morsel will only lead to iodine overload, which could disrupt thyroid functioning.

At the end of the day, what really matters when it comes to beautiful looking hair, skin and nails is a healthy, well-balanced diet. Eating as many nutritious foods as you can that appeal to your taste buds will get you is where you want to go for health and beauty. Not only will you look better but you will feel better too.

Sincerely,

Nutritiongal – AADP Certified Health Coach
Schedule a free consultation for your personal nutrition plan at http://www.nutritiongal.com/

Let cranberries enhance your health!

Cranberries
These vitamin C packed berries don’t have to be pigeonholed as a side dish to a roast turkey dinner.  First discovered by the Native Americans, cranberries were used to fight infections and treat wounds.  Their high antioxident content helps fight cancer and prevent Urinary Tract Infections (UTI’s).  Cranberries contain a chemical called proanthocyanidins (PACS), which prevent bacteria, which cause UTI’s from adhering to the urinary tract.  Cranberries are not always easy to come by but you can find them in pill form at your nearest chemist.

http://www.cranberries.com.au/the-story/history.aspx

Cucumbers
Biologically they are classified as a fruit but regardless of what you call them cucumbers are your friend.  They are 96% water and contain silica, which helps hair, skin and nails stay radiant.  Cucumbers are great to apply topically to the skin or ingest internally to reduce water retention and swelling.  If you are suffering from a kidney infection, cucumbers help flush toxins out of your system due to their diuretic effect. They also contain an enzyme called erepsin, which assists with protein synthesis in the kidneys. They are delicious in salads or on their own.  Try my favorite tzatziki recipe to get some extra cucumbers into your diet.

http://www.organicfood.com.au/content_common/pg-cucumber-information.seo

Creamy, delicious tzatziki!

Tzatziki Sauce Recipe

Ingredients

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Schedule a free consultation for your personal nutrition plan at http://www.nutritiongal.com/
–
Sincerely,

Nutritiongal – AADP Certified Health Coach
Find your bliss. Find your balance

Missed a Nutritiongal newsletter?  Find them all on My Nutritiongal blog.

http://blog.nutritiongal.com/

Build a strong foundation to support your body through the years with calcium.

Did you know that Fosamax, a popular drug used to increase bone mass in individuals who have been diagnosed with low bone density, has been linked to increased cardiovascular health risks?  Several studies have claimed that taking Fosamax can lead to blood clots and irregular heartbeat.  A study of 719 individuals taking the drug demonstrated an 86% increased risk of irregular heartbeat (atrial fibrillation) versus those who have never taken the drug.  Because osteoporosis can seriously decrease the quality of life and Fosamax has shown to be effective in increasing bone mass, doctor’s caution that risks need to be assessed before the drug can be prescribed.

http://news.bbc.co.uk/2/hi/health/7371644.stm

Wouldn’t it be great if we could just pop a pill for any ailment without negative side effects and never have to eat a vegetable again? I am waiting for the study that says that french fries help you loose weight!

Because we don’t live in a perfect world we need to come up with ways we can fight the odds of losing bone mass.  Your body stops building its calcium stores by the time you reach the ripe old age of 30.  The bank account has reached its limit but you must replace what you withdraw to reap the benefits of having strong bones or your account will have a negative balance.

Whether you are a Fosamax user or not everyone can benefit from Nutritiongal’s top 7 ways to increase your bone mass.

1.) Do weight bearing exercises at least 2-3 times per week.  You don’t have to start taking protein supplements and bench pressing 200 Lbs to increase bone mass. Simple resistance training such as doing push-ups, using a kettle ball or elastic band will help. You can Google resistance exercises or check in with your personal trainer to get a fitness plan designed especially for you.  It’s never too late to start and you will be amazed at how easy it can be!

2.) Decrease caffeine intake.  Did you know that caffeine depletes your body’s calcium stores? If you take vitamins be sure to take your calcium supplements after you have had your morning dose of caffeine.  Better yet, swap out your usual caffeinated beverages for decaffeinated beverages.  If you choose to drink decaf coffee be sure to look for Swiss Water Decaf, which is decaffeinated with water rather than cancer causing nitrates, found in standard decaf coffees.

3.) Increase your intake of leafy greens and cruciferous vegetables. Broccoli, brussels sprouts, kale and asparagus are the most popular cruciferous vegetables. Cruciferous vegetable and leafy greens are loaded with calcium and decrease acidity in the stomach.

4.) Decrease your intake of animal products such as dairy and red meat. Contrary to popular belief, high consumption of animal products results in higher acidity in the stomach. Your body must deplete its calcium stores in order to balance this acidity.  The alkalizing nature of vegetables means that your body isn’t depleting its calcium stores to balance the acid in your stomach.

5.) Eat Almonds.  Almonds are not only delicious and versatile but they are loaded with calcium and essential fats to help regulate your body’s metabolism. Cook them in couscous, or add them to cereals and yogurts. Almond butter is a wonderful spread to add to sandwiches and desserts. Make your own creamy almond milk at home or buy some at the store to add to cereals and smoothies.

6.) Sardines are your friends! Did you know that canned sardines contain 688 mg of calcium per 80g serving? That’s more than twice as much calcium as a hunk of cheese?  Not only are sardines delicious but they are also rich in Omega 3′s which are essential for heart health.  They are great in Greek salads or on toasted bruchetta.  You can get creative with this canned gem.

7.) Try Figs! Remember those dried, purplish vegetables in the snack section of your nearest grocery store? Time to stock up if you enjoy the flavor.  Just four figs contain 500 mg of calcium!  They also contain potassium which is great for maintaining sodium balance in the body.  Whether you like them dried or fresh, figs are delicious in most cereals, yogurts or just by themselves.

Check out this complete list of calcium rich goodies to add to your diet!

http://www.iofbonehealth.org/patients-public/about-osteoporosis/prevention/nutrition/calcium-rich-foods.html
Schedule a free consultation for your personal nutrition plan at http://www.nutritiongal.com/
–
Sincerely,

Nutritiongal – AADP Certified Health Coach
Find your bliss. Find your balance
Missed a Nutritiongal newsletter?  Find them all on My Nutritiongal blog.

http://blog.nutritiongal.com/

Capture some sunshine when you can to bump up your vitamin D levels.

Recently after a trip to the doctor I was surprised to find out that I was, in fact, deficient in that little thing we call vitamin D. I was shocked! With all the great nutrition and thinking I was doing the right thing, how could I be missing such an important nutrient?  It turns out that I was in good company.  Vitamin D is becoming one of the most popular vitamins to be deficient in and I can promise you it won’t get you on the red carpet or any recognition. Essentially it is difficult to tell whether or not you are deficient. I have been told I am the picture of health but blood tests do not lie.  What is the big deal with this little vitamin and how can we get more of it?

http://www.naturalnews.com/003205.html

Deficiencies in vitamin D can result in rickets or malformation of bones in children and bone density loss in adults.  Additionally it has been known to be a cause of seasonal affective disorder or SAD, depression, PMS and fatigue.

Vitamin D levels can increase in two ways : vitamin D synthesis in the body is produced from exposure to sunshine and vitamin D can be supplemented from food sources.  It is a fat soluble vitamin that is best absorbed in your skin, the largest organ in the body, through sunlight.  Most physicians recommend 10-15 minutes of unprotected sun twice per day for light skinned individuals and 30-40 minutes for dark skinned individuals. As long as the hours of 12PM-3PM (generally) are avoided during peak summer months (check the times for your area).  That makes things difficult for those of us who work at desk jobs and break for lunch right smack in the middle of the heightened UV index from 12PM-3PM where risk of skin cancer is higher. What’s one to do to get that little vitamin infused in your system?  I recommend parking 15 min away from your office so you get your dose of sunshine before and after work. When you go out during lunch during Summer please use sun protection.  Not only does it keep you looking young, but you also get the added benefit of lowering your risk for skin cancer. You can also download a free app on your iPhone called “Sun Smart” which determines when the UV index is highest in your area.  When it’s highest, that’s the time to lather up with some sunscreen.

The second  best way to get your vitamin D is through supplementation or diet. One of the highest dietary forms of vitamin D can be found in foods such as eggs, liver, fatty fish and mushrooms. If liver, which has one of the highest amounts of dietary vitamin D,  isn’t something that finds its way to your plate often, vitamin D supplementation and consuming foods fortified with vitamin D are the best way to go.  You can get vitamin D tablets or take cod liver oil supplements. One of the great things about cod liver oil is that is also contains Omega 3 fatty acids so you can kill two birds with one stone

http://www.veganhealth.org/articles/bones

Sounds like a great deal, doesn’t it?

On a personal note once I got my vitamin D levels up I noticed improved mood, way less PMS and more energy.  Have you had your vitamin D levels checked lately?  It is well worth your while.  Not only do adequate levels of this vitamin result in all the above great benefits but it also lowers your risk for overall cancer.

–
Sincerely,

Nutritiongal – AADP Certified Health Coach
Find your bliss. Find your balance

Visit www.nutritiongal.com and fill out a health questionnaire for a free consultation today!

Don't let another year pass you by, before striving to make your dreams come true.

We hear it every year, “What’s your New Year’s resolution?” We may even make them but when it comes to New Year’s resolutions why do we let them drop by the wayside? I am as guilty as the next person. Mine has been “to not make a resolution,” for the past 10 years. Why should we make them if we never keep them? What is the point and does anyone ever keep a New Year’s resolution that they make? The short answer is, “Yes”. It is never too late to make changes in your life if, in fact, change is what you intend for yourself in the new year. Every year we have a new opportunity to start fresh, to make a change and to accomplish goals that we have laid out for ourselves, but, perhaps, have not had the courage to make them a reality. It’s OK to admit this and it’s OK to start fresh even tomorrow. We don’t need to ring in the New Year to make resolutions. We could do them in the next minute. Why delay any further?

One of my favorite quotes is, “Insanity: doing the same thing over and over again and expecting different results.” by Albert Einstein. Where there are things in our lives that keep on repeating and the outcome is always the same but never what we have intended, it may be time to interrupt the pattern. Where can we change the patterns and shake things up a bit? In my personal experience, no matter what maps or GPS devices I have at my fingertips I ALWAYS end up walking in the wrong direction and end up late to whatever event or meeting I have scheduled. The other day when I exited the public transit system I arrived on a street disoriented. My instinct was to go left but, instead, I decided to go right because whenever I follow the route I think I should go it is always in the wrong direction. Surprisingly I found that using the method opposite to what I normally used (which always got me lost) took me in the right direction and I arrived at my destination in the nick of time.

This is a very basic example but we all have unfinished goals or things in our lives that we would like to have turn out differently but somehow we keep on going in circles. Where can we interrupt these patterns and try a new method? If Einstein hadn’t followed his advice where would we be in science today? Would he have developed the theory of relativity and gone on to be one of the greatest legends in science?

Are you looking for ideas for resolutions to ring in the New Year? Here are Nutritiongal’s top 7 New Year’s resolutions you may want to add to your list or perhaps to inspire you to come up with your own.

1.) Get a piggy bank and save your loose change every week. After about 6 months take a tally of how much you have collected and treat yourself to a massage or vacation.

2.) Speaking of vacations, is there a place that you have always wanted to visit but somehow it seems like a distant pipe dream? Go to your favorite online travel site and make a booking. You can save the booking without purchasing it. If you start to visualize yourself booking a trip there you may be closer to setting foot in your dream destination.

3.) Is there someone out there who you care about that may not know it? Write them a letter telling them how you feel about them. You don’t have to send it but if you can if you feel inspired. That person may be very surprised and touched by your sentiments. It always feels good to get things off your chest.

4.) Do you fear speaking or singing in public? It’s time to get some friends together and do karaoke. The worst fear that most people have with public speaking/singing is sounding terrible. With karaoke it is expected that people sound terrible and, in fact, it is more fun. When you give yourself a break you may be pleasantly surprised at how good you sound!

5.) Are you stuck in a career that you do not like and wish for a change but, somehow, keep on getting the same kinds of jobs? Start looking in a field that you are passionate about and apply, apply, apply. Don’t have any experience? It doesn’t matter. Persistence will get you everywhere. You may have to start at the bottom for a bit but recruiters are not only looking for resumes. Cover letters that explain your passion and that are written with enthusiasm set your resume apart from the rest. Bosses are looking to hire people who are there for the long haul. Nothing is more frustrating than having to hire someone new and train them all over again. Life is short. Think about where you want to be 5-10 years down the line and if it is the job that you are currently at then bravo! If it not then it may be time for a career change.

6.) Do something that you have never tried before that scares you. It doesn’t have to be something that risks your life but perhaps baby steps. Are you terrified of cutting your hair? Have you ever tried sushi? Did you ever want to learn a new language? I am sure you can come up with even better ones for yourself. Do it!

7.) Are you feeling bored and uninspired in your life? Donate or volunteer at your favorite charity. Personally I like World Vision because they have an online catalogue. You can buy a family a goat or education for a child. In a way, giving is almost selfish because it makes you feel so good about yourself!

Australia Site

http://trans.worldvision.com.au/Smiles/GiftCatalogue/Gifts.aspx

US site

http://donate.worldvision.org/OA_HTML/xxwv2ibeCCtpSctDspRte.jsp?section=10389

The Nutritiongal wishes you a very happy and healthy New Year! May you be filled with prosperity, joy and inspiration in the coming year!

Without further ado I present Nutritiongal’s top ten holiday junk food survival tips.

1.) Eat a small balanced meal of carbohydrates, protein and vegetables, such as a turkey sandwich on whole grain bread and a salad, before heading to a cocktail party so that you are not ravenous by the time the first set of pigs in blankets or fried calamari comes your way.

2.) Before you reach for that glass of red make sure to have a club soda/soda water so the wine doesn’t over stimulate your appetite on an empty stomach. You will also feel more hydrated when you reach for that second glass.

3.) That brings us to tip number three. Try to alternate water between alcoholic drinks (if you choose to imbibe). It may save you a headache the next day so that you have energy for that post party workout.

4.) Before you reach for that margarita or pina colada be prepared to consume between 400-800 calories/1700-3300 kilojoules. As an alternative, red wine has far less calories/kilojoules and is filled with antioxidants. If you don’t drink alcohol, cranberry juice is an excellent choice. It is rich in vitamin C and kills harmful bacteria in the urinary tract helping to prevent infections.

5.) Holiday parties are usually filled with all kinds of food. Before you dive in at the nearest table try scoping the place out. You may be pleasantly surprised by a sushi platter or some fresh fruit and vegetables. Foods like these can add balance to the more fried and sugary treats that will be readily available in most places.

6.) With the abundance of delicious food it is easy to over eat. Savor each bite of your food and chew slowly. Try putting your fork down at some points during the meal.

7.) You want to try that delicious piece of cheesecake but you are too full. Sharing is caring and that’s what the holidays are all about. Ask a friend to share. Grab an extra fork and dive in!

8.) No party is complete without music and if it’s dance music, getting out there on the floor is bound to get your heart rate up and burn some extra calories. Have fun!

9.) Do you have a finicky relative who will get offended if you do not try her fried lard dumplings in candied goat blood sauce? Say thank you and try a tiny piece.

10.) Does every party you go to seem to have dairy in every plate and you are allergic? If you can, try asking what the menu is ahead of time. There are bound to be alternatives. When all else fails tip #1 should keep your appetite at bay for most of the night.

Even if you don’t follow the above tips and overindulge tomorrow is another day to start fresh with clean and healthy foods. Life is about balance and wouldn’t it be boring if you never ate a piece of cake or a french fry again?

How can fish oil help you?  Isn’t flax seed oil just as good as fish oil?  Can everyone benefit from omega 3′s.  I will let you be the judge after the facts are presented.  Check out Nutritiongal’s top 8 reasons to include fish oil supplements to your daily vitamin regime.

1.) Reduces cholesterol -  Fish oil supplements are made of long chain unsaturated fatty acids that help reduce bad cholesterol (LDL).  The long chain fatty acids clean out the plaque in your arteries like Drano by flushing them out as they flow through the cardiovascular system.  Fish oil increases your HDL.  HDL levels below 40 mg/dL result in an increased risk of cardiovascular disease. If your levels of HDL are 60 mg/dL or above your risk is lowered.

http://heartdisease.about.com/cs/cholesterol/a/raiseHDL.htm

2.) Essential for healthy body functions – fish oil Supplements contain EFA’s or essential fatty acids that are required by the the body to function optimally.  EFA’s are composed of omega 3 and omega 6 fatty acids. Since they cannot be synthesized by the body they must be ingested through diet. Because of the vast availability of processed foods the average person is getting more than they need of omega 6′s but deficient in omega 3′s or EFA’s (essential fatty acids).  The optimal ratio of omega 3 to omega 6 should be between 1:1 and 4:1 but is 10:1 or higher in many cases.

3.) Fish Oil is better than Flax Oil because it contains (Eicosapentaenoic acid) EPA and (Docosahexaenoic acid) DHA, which as substances naturally found in 8% of the human brain.  Flax oil contains ALA, which is converted to EPA/DHA in the body. The good thing about consuming ALA is that your body will not create more EPA/DHA than it needs. Fish oil is best because you get EPA/DHA right away without any conversion, however if you are vegan, flax oil is the best bet.  The body needs dietary ALA in addition to EPH/DHA as part of a balanced diet so keep that in mind when choosing your oils.  Flax seed oil should be kept in the refrigerator and cannot be used in cooking because the heat will damage the oil and generate free radicals.

4.) Makes your skin beautiful – Omega 3′s maintain the membrane structure of your skin cells and make sure nutrients enter the cells.  It is know as the anti-aging supplement.

5.) Reduces inflammation – As mentioned, fish oil contains EPA. The body uses EPA to create many hormone like substances that reduce inflammation in the body.  Consumption of Omega 3s has been known to reduce symptoms of arthritis, PMS and depression.

6.) Assists with brain functioning -  A few years back there was a mine explosion in West Virginia, USA where only one of 12 miners, Randal McLoy, survived. When he was found he was in a coma due to carbon monoxide poisoning.  The carbon monoxide had stripped his bran cells of their protective myelin sheath and he was feared to be brain damaged.  His doctor was inspired to try omega 3 fish oil supplementation at several times the recommended, daily dose.  Following this high supplementation Randy McLoy awoke from his coma with full mental capacity!  For the full story please see below.

http://www.menshealth.com/men/health/other-diseases-ailments/the-governments-big-fish-story/article/0bd1752fd9b43110VgnVCM20000012281eac

7.) Improves eye health -  According to various studies, supplementation of fish oil helps reduce dry eye syndrome and decreases your risk of getting macular degeneration (diabetes induced blindness).  They also help drainage of intraocular fluid in the eye , decreasing the risk of glaucoma.

http://www.allaboutvision.com/nutrition/fatty_acid_1.htm

8.) Increase libido – EPA/DHA increases the body’s levels of dopamine, which is a feel good neurotransmitter, which increases feelings of desire and overall blood flow.

Be sure to look for mercury tested EPA/DHA fish oil that is cold pressed and contains no other additives.  For most adults the recommended daily dose is about 300-500 mg per day of EPA and DHA combined, plus an additional 800 to 1100 mg of ALA.

While eating fish can be as beneficial as taking fish oil supplements be sure to avoid fish with higher levels of mercury whenever you can.  For a list of high mercury containing fish check out the link  below :

http://www.supplementquality.com/efficacy/fishoil_flaxoil.html

–
Sincerely,

The Nutritiongal – AADP Certified Health Coach
Find your bliss. Find your balance

“Fire the diet police and take back your health!”

Visit www.nutritiongal.com and fill out a health questionnaire for a free consultation today!

Soy beans are a widespread and cheaply produced crop found in many commercial products.  Since 1999 following approval from the United States FDA for labeling, soy has proliferated the store shelves under various names such as : soy isoflavones, hydrolyzed soy protein, textured vegetable protein, soy lecithin and soy oil, to name a few.  Most of these names are found primarily on processed foods or junk foods, such as cookies, crackers, chips, ice cream, etc… Soy beans are powerful foods because they contain soy isoflavones, which alter the chemical state of your body to a greater degree than most plant foods because they are estrogen derivatives.  Because of the similar structure of soy and estrogen found in the human body soy can disrupt endocrine and thyroid function, causing hormonal disruptions and even weight gain.

http://www.isoflavones.info/

Some medical experts recommend women who have had estrogen positive breast cancer to avoid soy products since the isoflavones found on this food may disrupt the anti cancer drug, tamoxifen.  Soy has also been linked to disruptions in thyroid functioning.

http://www.cancercouncil.com.au/editorial.asp?pageid=256

On the flip side numerous studies have shown that incidents of breast cancer among women in Asian countries who consume more soy products are lower than their Western counterparts.  Advocates of soy claim that it has a deleterious effect on testicular cancer, causing PSA (a measure of prostate cancer risk) to lower, which is the desired effect.  Women who consume soy in small amounts enjoy reduced endometriosis and PMS related symptoms.   Soy has also been implicated in reducing cholesterol in some studies.

http://www.drweil.com/drw/u/id/QAA76903

Perhaps the controversy is not in consumption of soy but in the quality of soy products.  As mentioned, Asian women who enjoy lower incidents of breast cancer consume small amounts fermented soy products, which have undergone minimal processing, such as miso tempeh and natto.  These products are made from soy in the most natural state and the fermentation in these products creates natural probiotics which enhance digestion and absorption of nutrients in the body.  These women were not  eating soy burgers, soy cheese or soy ice cream.  They were eating small amounts of tofu in their miso soup or having small amounts of tempeh or natto with their meals.

I was pretty disappointed when I found out that when it comes to soy, you can have too much of a good thing.  I am sad to say that soy cheese, soy ice cream, soy crisps and soy milk are junk food.  That doesn’t mean that you can never have these things but they should be consumed in moderation, much like their dairy counterparts.

Whats a vegetarian, soy lover or lactose intolerant person to do with this new information?  Here is a complete list of soy products and their alternatives.  Make sure to choose organic, non genetically modified soy (non GMO) to get soy in its most natural form, even if you are eating the soy junk food.

Here is a list of some the different soy products out there. The jury is out as to whether or not soy is a health food.  As a nutritionist my stance is that each person is effected differently.  If you choose to consume soy and enjoy the benefits then it’s best to stick with the least processed soy stuff.  The comprehensive list is taken from utne.com “The Dark Side of Soy” and I have added the NUTRITIONGAL favorite substitutes in italics.

http://www.utne.com/2007-07-01/Science-Technology/The-Dark-Side-of-Soy.aspx

Tofu
Soy milk, curdled and pressed into cubes of varying firmness. Often used as meat substitute. A nonfermented product, tofu contains antinutrients, which can block absorption of essential minerals. – Try seitan, which is an excellent soy free substitute made from wheat gluten which is low in fat and high in protein (not recommended for those with gluten intolerance).

Miso
Fermented soybean paste, used in soups and sauces. Rich in probiotics, good bacteria that aid vitamin absorption. Miso is high in sodium but is considered one of the healthiest soy products. - No substitutions here. This is a wonderful soy product.

Soybean Oil
To extract oil, soybeans are superheated, ground, pressed, mixed with chemicals, and washed in a centrifuge. Soybean oil accounts for 80 percent of all liquid oils consumed annually in the United States. - Look for products with vegetable or canola oils.

Soy Milk
A processed beverage made of ground soybeans mixed with water and boiled, which removes some toxins. Sugar is added to improve flavor. An eight-ounce serving contains up to 35 milligrams of isoflavones, which may change estrogen levels and hormonal function. – Substitute with almond or rice milk.  I have a wonderful almond milk recipe that you can make at home. E-mail stephanie ‘at’ nutritiongal.com if you’re interested.

Snack Food
Highly processed, a source of trans fat. Check your labels: Potato chips, tortilla crisps, and many other deep-fried things have been cooked in soy oil–straight up or partially hydrogenated. – Look for snack foods without any of the above ingredients or to have the most wholly unprocessed snack ever try rice crackers (brown rice is even better!) or granola/toasted muslei bars made with minimal ingredients.

Tempeh
Whole soybeans pressed into loaves, which are then fermented. Often used as a meat substitute. Tempeh is rich in B vitamins, minerals, and omega-3 fatty acids. - This is an excellent soy product if you are going to consume soy meat substitutes.

Fast Food
A source of hidden soy. Processed soy proteins extend some burgers and chicken (nuggets, patties, even ‘grilled breasts’). Buns contain soy oil and to a lesser extent soy flour and lecithin. Soy oil also appears in dressings and dips, in American ‘cheese,’ and as the No. 2 ingredient in fries. There’s even soy in Big Mac’s secret sauce: Soybean oil nets top billing. - Look for vegetable burgers made with only vegetables or lentil burgers.  For a delicious lentil burger recipe contact stephanie ‘at’ nutritiongal.com

Edamame
Whole soybeans, commonly boiled in the pod and eaten as a snack. Most commercial edamame has been preheated to make digestion easier, but it still contains antinutrients. – I enjoy edamame just like the next person.  Just consume it once in a while as a treat.  They are still rich in proteins and vitamins A, B and C

Natto
One of the healthiest soy products made by fermentation of soybeans by natto bacillus, a healthy gut bacteria. Natto is filled with protein and rich with vitamin B2 and K2, helping to prevent osteoprosis. It is commonly used in omelettes or added to miso soup and tempura. Natto can be found in most Japanese grocery stores. - No Nutritiongal substitute for this. Natto is a very healthy soy product.

Why is it important to eat “healthy” snacks?  Why don’t candy bars, chips and soda cut it when it comes to refueling in the afternoon? They may temporarily fill you up but they are devoid of nutrients and filled with empty calories.  Consuming soda and candy temporarily raises your blood sugar only to have it crash shortly thereafter, making you hungrier.  For more on foods that raise blood sugar (have a higher glycemic load) check out the chart in the below link.

http://www.mendosa.com/gilists.htm

Now that you know that chips, soda and candy aren’t the best options what is left to eat when your itching for a little snack?  Time for some snack makeovers!

1.) Potato Chips/Pretzels – Potato chips are highly processed and loaded with fat and salt.  Although pretzels have a lower fat content they are still loaded with sodium and raise blood sugar since they are simple carbohydrates.

Makeover – Whole grain crackers or brown rice cakes. Whole grains contain more fiber than refined grains which fortify the body with B vitamins and make you feel fuller for longer.  Add some peanut butter, tzatziki sauce or organic cheese to your snack for a tasty treat.

2.) Candy & Protein bars – Don’t believe the hype!  Snickers doesn’t satisfy you.  Sorry Betty White! We still love you… When you consume candy bars you are eating sugar, trans fats and fillers that are not easily processed by the body.  Protein bars may seem like a “healthier” option but they are just candy bars with added protein.  Even if some of them have less calories and sugar, read the ingredients.  Many of them have artificial flavors, fillers and (GASP!) high fructose corn syrup!  Check out the link below for why high fructose corn syrup is making people fat.

http://www.mayoclinic.com/health/high-fructose-corn-syrup/an01588

Makeover – Granola/Toasted Muesli Bars – Look for the varieties with whole grains and the least amount of ingredients.  They are a delicious, sweet and fiber rich alternative to candy bars without all the sugar.  Some granola bars have chocolate or cocoa nibs in them if you’re craving something chocolatey.

3.) Candy/Lollies – For obvious reasons candy is not a health food. It’s fun to indulge once in a while but it doesn’t make a satisfying afternoon snack.  Candy may give you quick energy but you will crash like an engine that has run out of the wrong kind of fuel.

Makeover – Fresh or dried fruit is a wonderful alternative. You still get the intense sweetness without processed sugar and tons of vitamins.  Why not make your own trail mix of raisins, dried cranberries, almonds, cashews and cocoa nibs for a satisfying treat?

4.) Frappuccino – At almost 700 calories per serving this intensely sweet and caffeinated drink is better off as an occasional treat rather than your afternoon staple. What do you do when you want something cold and creamy?

Makeover – Try an iced vanilla latte instead or an iced coffee without the sugar if you dare.  You can also try mixing some instant coffee in vanilla yogurt for that creamy coffee taste.

For more healthy snack options check out the below link from Dr. Andrew Weil.

http://www.drweil.com/drw/u/TIP03614/4-Healthy-Snacks.html

Happy snacking!

–
Sincerely,

The Nutritiongal
Find your bliss. Find your balance

“I am currently enrolled at the Integrative Institute of Nutrition and will graduate as a certified health counselor in 2010. Fire the diet police and take back your health!”

Visit www.nutritiongal.com and fill out a health questionnaire for a free consultation today!

Your friends invite you to dinner but you decline because it’s Mexican food and there’s too much cheese, calories and fat in the food and you can’t drink the margaritas (not even the virgin ones!) that night because you are trying to cut carbs. Yet the scale still doesn’t budge. You see your friends laughing and having a good time enjoying the occasional slice of pizza or buttery croissant in their skinny jeans while you suffer in silence eating your dissatisfying fresh organic fruit salad with fat free yogurt with just a half a teaspoon of honey.

Hold the celery sticks with fat free cream cheese and take a chill pill! We are all guilty of this crime to some extent. There is something to be said about eating healthy but when it comes to doing things supposedly right, why do we have to take it to extremes?

Last week I decided to eat clean for three days to cleanse my system of the french fries, milk chocolate, wine, pizza….. I could go on. And I found myself reaching for the ice cream and before I knew it I had devoured ice cream on a dairy free day without realizing it! What was my body telling me? Perhaps at that particular moment in time “dairy free” wasn’t the way to go. Winter is coming where I live and adding some extra fat is not a bad idea. Yes ice cream is not the healthiest food on the planet but I can think of a few worse things. Why do we have taste buds? We are meant to enjoy our food. Yes healthy food is delicious and enjoyable, especially when we learn to eat it on a regular basis since our palate changes – for the better, in order to enable you to enjoy the simplest most natural food there is and feel satisfied. Nothing replaces natural, whole, unprocessed food as the winner in the Nutrition Competition, if ever there was one but, that does not mean that fries are off limit for life.

Are you cheating yourself of enjoyment for the sake of your health? Nutrition is just as much about what you put into your mouth as it is about what you put in your life. Spending time with friends or indulging on a delicious desert never contributed to a demise in anyone’s health. No one is telling you that you can’t have what you want. You can eat oats, carob and tofu till you’re blue in the face but eventually the pendulum will swing the other way so that your body can attain balance.

I don’t care if you are the most disciplined person on the planet. “For every action there is an equal and opposite reaction.” Sir Isaac Newton. Cells, chemical reactions, relationships, countries, planets, the universe…. everything is continually changing by little actions and reactions that are balanced by the swinging pendulum of life. Up and down, left and right, backwards and forwards, in and out… I could go on and on. I am not saying it’s healthy to eat an entire bag of potato chips. What I am saying is that a little indulgence never hurt anyone.

Finding one’s balance is key. Have you found yours?

–
Sincerely,

The Nutritiongal
Find your bliss. Find your balance

“I am currently enrolled at the Integrative Institute of Nutrition and will graduate as a certified health counselor in 2010. Fire the diet police and take back your health!”

Visit www.nutritiongal.com and fill out a health questionnaire for a free consultation today!

Missed a Nutritiongal newsletter? Find them all on My Nutritiongal blog.

http://blog.nutritiongal.com/