Recommended Daily Intake of Vitamins & Minerals

Recommended daily intake of vitamins and minerals and actual breakdown of Vitamin Content for Vegetables and Fruits with a glance at Mineral Content on Fruit and Vegetables Informative links that nicely graphs the proper milligrams of vitamins and minerals that should be ingested on a day to day basis with warnings about how they may create organ sensitivity or organ damage.

Eat Know How.  Know the Healing Power of Food

Recommended link: Vitamins and Minerals

Berry Fresh & Pina Colada Frappe`s

Fresh fruit drink.

3 Fruit servings in 1 drink!

1/2 c Strawberries’ (hulled) or Blueberrie’s washed

1 Banana peeled and quartered

4 ounce Vanilla Yogurt or Ice Cream

3 ounces  Orange Juice.

1/4 cup Crused Ice

Place all in a mixer and blend for 30 seconds.

May drink immediately, served chilled or frozen.

Pina Colada 2 servings Fruit

Pina Colada Frappe`

1 Banana peeled and quartered

1/2 cup Pineapple

3 ounce Pineapple Juice

4 ounce Coconut Cream (yogurt).  For nut allergies use Vanilla Yogurt

1/4 cup Crushed Ice (optional)

Place all ingredients into blender for 30 seconds. Place mixer in freezer for 15 minutes

Remove Alcohol for Quick Weight Loss

A fast approach to weight loss is by halting drinks that can influence weight retention. Alcohol is the most social and common kind of ‘drug’ we can take, and it’s a normal part of our society and socializing to have a few drinks. We’ve been drinking alcohol for centuries from simple fermented drinks to classy wines, champagnes, and exotic cocktails. There are obvious health and social problems associated with excessive or binge consumption of alcohol, but what about its effects on people aiming for weight loss?

All alcoholic drinks contain a significant amount of calories per serving, and we often have a lot more than just one serving! But how much damage does this do for your weight loss efforts? An ideal dietary plan reduces calorie intake by 250-500 calories per day to achieve a good amount of healthy weight loss per week.  One can easily see that 1-2 drinks per day puts pay to any good nutrition plan you might follow during the day. Simply said: 1-2 alcoholic drinks can seriously halt weight loss.

Another way to look at the effect alcohol has on weight loss is to compare the equivalent time needed to spend doing fitness training to burn these calories off! An individual of average fitness level and of average weight would apply the following effort to burn off 2 alcohol servings:

Training time required to burn off calories from alcohol:

Alcoholic drink Walking Swimming Running Cycling
Beer (355ml) 30 mins 17 mins 12 mins 13 mins
Light beer (355ml) 20 mins 11 mins 8 mins 9 mins
Low carb beer (355ml) 23 mins 13 mins 9 mins 10 mins
White wine sweet (200ml glass) 40 mins 23 mins 16 mins 18 mins
White wine dry (200ml glass) 29 mins 16 mins 12 mins 13 mins
Red wine (200ml glass) 28 mins 16 mins 11 mins 12 mins
Spirits (on ice / neat) 13 mins 7 mins 5 mins 6 mins
Water 0 mins 0 mins 0 mins 0 mins

There’s a lot of work to be done if  a few (or more) drinks are consumed. Think of all the blood, sweat, tears, and hard work that can go into a great fitness session….and how easily the efforts  can be reversed by drinking alcohol!  Additionally, alcohol contains no essential nutrients and reduces the absorption of Vitamins A, D, E, K, folate, B I, and B2 by altering Biotin (B7).  Lastly, alcohol does not contribute to muscle glycogen, so you may be left short on carbohydrates (Fruits, Vegetables and Whole Grains), which you need in order to train hard.

While it is true that red wines contain a natural phenol “resveratrol”, which permits blood cells to smoothly pass each

Handful of blueberries for improved health.

other instead of sticking to one another,  consider trading in your wine glass for fiber.  Resveratrol is also found in peanuts, soy, cranberries, blueberries, and Itadori tea which maybe a good substitute for red wine and linking it to possible human longevity.

By gaining knowledge on how to improve weight loss efforts, you can begin to feel better about your own appearance and body’s health over the next week, as your initial loss can be 2-7 pounds within the first days of working towards your new objective!

By: Kimberly Crocker

References:

Beauty of Wine and Grape Juice

Vitamin “H” for Haar and Haut

http://www.completefitness.com.au/articles/nutrition/alcoholweightloss.php

Calorie Burning Foods

Diet is not a verb, it is a noun!  Diet is a Lifestyle! Eating in a way that allows you to promote longevity and keep illness at bay. Let’s look closer at how foods can work for our bodies, providing nutrition, energy and an opportunity to for our bodies to burn extra consumed calories. 

All foods have a nutrient (carbohydrate, fat, protein), caloric (calories) and vitamin & mineral content. Vitamins stimulate living tissues to produce enzymes that breakdown the caloric nutrients of that food.

The foods with negative calorie contain sufficient vitamins & minerals that produce enzymes in quantities which are then able to break down not only its own calories, but additional calories from previous digestion as well. This is called “negative calorie effect”.

Calorie is a unit of energy. The energy can be measured by many methods. The calories in foods depend on their composition and the calorie value and the average energy of a large number of different samples of the food.

1 calorie = 4.184 joule
1 negative calorie = -4.184 joules
Negative calorie foods use more calories to digest than the calories food actually contains! Calories from these foods are much harder for the body to use. In other words, the body has to work harder in order to extract calories from these foods. Even though a food may contain equal amount of calories, much less of these calories can possibly turn into fat in negative calorie foods, as fewer calories are actually available to the body. This gives these foods a tremendous natural fat-burning advantage.

Consider the facts:

  1. A piece of dessert consisting of 400 Calories may only require 150 Calorie to digest by our body, resulting in a net gain of 250 calories which is added to our body fat !
  2. On the other hand, a 5 calorie raw piece of celery will require much more calories to chew and digest, so resulting in a net loss of calories from our body fat !! It implies that the more you eat, the more you lose weight!!!

Therefore, these foods are said to be good for achieving weight loss naturally without starving.  Several vegetables and fruits  written below have negative calorie effect, these are  foods that can be eaten in generous quantities .

1.  Foods that will flatten your tummy are: Lentils, Cantaloupe, Kiwi, Plum.
2.  Tricks to increase your metabolism include: Drinking Black and Green Tea’s, Coffee, eating Chili peppers and Curry in soups, rice and pasta’s.  Walk, Jog, Swim, or participate in a Sport 30 minutes a day.

See below for more “tasteful” opportunities to enhance your Lifestyle by including Calorie Burning Foods.

Negative Calorie Vegetables
Asparagus
Beet Root
Broccoli
Cabbage
Carrot
Cauliflower
Celery
Chicory
Hot Chili
Cucumber
Garden cress
Garlic
Green Beans
Lettuce
Onion
Radish
Spinach
Turnip
Zucchini
Negative Calorie Fruits
Apple
Blueberries
Cantaloupe
Cranberry
Grapefruit
Honeydew
Lemon/Lime
Mango
Orange
Papaya
Peach
Pineapple
Raspberry
Strawberry
Tomato
Tangerine
Turnip
Watermelon

Crustless Eggplant Pizza’s

Crustless Pizza

Crustless Mini Eggplant Pizza’s

Number of Servings: 4-6

INGREDIENTS
1 eggplant
1 tsp salt
4 teaspoons olive oil
1/8 teaspoon ground black pepper
1/2 cup pizza sauce
3/4 cup shredded mozzarella cheese

DIRECTIONS
Preheat the oven or toaster oven to 425 degrees F.

Grill Eggplant Slices

Prepare eggplant-peeled and sliced along width of eggplant for circular slices (3 inch diameter), each slice about 1/4 inch thick.
Sprinkle salt on both sides of each eggplant, place them into a colander and set aside for 2 hours, allowing the eggplants water to come out and reduce the bitterness of the vegetable (set colander onto a large bowl to collect water from eggplant).
Pat dry each eggplant slice with paper towels to remove moisture.
Brush both sides of the eggplant with the oil and season with pepper.
Grill Eggplant. OR arrange slices onto a baking sheet  and bake until browned and almost tender, about 3 minutes each side, turning once.

Layer each eggplant with tomato sauce and topped off w cheese

Place individual eggplant slices onto  a baking sheet from oven and spread 1 tablespoon of pasta sauce on each eggplant slice. Top with the shredded cheese. Bake until the cheese melts, 3 to 5 minutes. Serve hot.