The Glow Diet: Part III

B vitamins

B vitamins (thiamin, riboflavin, niacin, pantothenic acid, biotin, pyridoxine and cobalamin) are essential in order to convert food  into energy for skin metabolism. They also are components of important enzymes that maintain normal skin function such as functioning of the oil-producing glands, which keep skin moist and supple. Its no wonder that  poor intake of almost any B vitamin often lead to dry or scaly skin.


Best sources of B Vitamins 
Poultry, red meat, fish, bananas, whole grains, brewer's yeast, peanut butter and eggs.

Vitamin C

This vitamin also called ascorbic acid I vital for production of collagen -  the underlying supporting structure of skin - as well as it has antioxidant properties. But sun exposure (and stress) can drain vitamin C from the skin, leaving it vulnerable to damage from the environment. Be sure to look for anti-aging creams and sunscreens that contain this potent antioxidant.


Unfortunately, humans are one of the few mammals unable to produce our own vitamin C. So we need to ensure that we get adequate amounts from the foods we eat. Best sources include papaya, sweet peppers, strawberries, broccoli, asparagus, citrus fruits and juices, kiwi, cantaloupe, tomatoes, and green peas.


How to Get the Most From Vitamin C
Vitamin C is extremely sensitive to air, water and temperature. About a quarter of vitamin C content in fruits and vegetables can be lost simply by blanching, freezing and unthawing. Therefore, its best to consume these foods in their fresh and raw state.  

The Glow Diet: Part II

So the last time I explained to you the benfits of vitamin A and how to use it effectively to reap the most benefits. So having explained vitamin A, I cannot omit the nutrient that makes vitamin A production possible. Drum roll please!

Beta Carotene

Provitamin A carotenoids represents a group of compounds that are precursors of vitamin A. Contrary to what many believe, vitamin A is not present in plants so our bodies use carotenoids to make vitamin A. One popular carotenoid is lycopene, which helps prevent the oxidation of cholesterol. Research has shown that 12 ounces of carrots, amounting to 30 milligrams of beta carotene, can help prevent or reduce the redness and inflammation associated with sunburn. According to Ronald R. Watson, Ph.D., professor of public health research at Arizona Health Sciences Center in Tucson, "Beta carotene accumulates in the skin, providing 24-hour protection against sun damage." Other carotenoids such a lutein also works synergistically with vitamin E in preventing damage caused by free radicals such as redness associated with sunburn as well as reduce sensitivity to sunlight.

Best sources for beta carotene are sweet potatoes, carrots, kale, callaloo, fresh thyme, cantaloupe, paw paw, romaine lettuce and broccoli.

How to Get the Most from Beta Carotene

In some cases, cooking can enhance the availability of carotenoids in foods such as lightly steaming carrots and callaloo. However in most cases, prolonged cooking can decrease the availability of carotenoids. If you drink or smoke, you may be lowering the level of beta carotene in your blood.

Coming Soon:
 Part III: Vitamin C

The Glow Diet

The Glow Diet: Part I

As much as I would hate to admit it,  I do believe the old adage that “You are what you eat”. The types of food we feed our bodies with not only affects how we feel and how our bodies function but also how we look: specifically speaking, how our skin looks. Yes, there are those rare persons out there that seem to be able to tolerate all the crap they put in their bodies with minimal effects. But for the most part, us “common” have to be a little more careful . Whilst the benefits of eating for better skin may not be immediate, it really does make a difference for both short-term and long-term skin health.

In the this series, I will be featuring must-have nutrients that will help your skin to be as healthy and glowing as it can be. Stay tuned!

Vitamin A

Retinoids, a preform of this fat-soluble vitamin, have been featured in many of the top anti-aging products on the market. That’s because vitamin A is essential for the maintenance and healing of epithelial tissues, with skin being the largest expanse of epithelial tissue. It helps to unclog pores, boost collagen to reduce fine lines, and speed cell turnover to even out discoloration and smooth the skin—sometimes in as little as four weeks.

Best sources of this form of vitamin A can be found in animal products including egg yolks, beef liver, dairy products, tuna, sardines and herring. Some products such as margarine has been fortified with vitamin A.

  

How to get the Most from Vitamin A

Getting the most from vitamin A isn't as easy as snacking on some carrots. Retinoids (preform 0f vitamin A) can become oxidized or broken down if they’re exposed to oxygen, light, heat and some metals. As mentioned earlier, vitamin A is a fat-soluble vitamin, therefore, if your diet lacks dietary fat, then absorption of this vitamin will be hindered. Absorption is also dependent on protein intake and so your diet must provide enough protein for your daily needs. Zinc is also another nutrient which affect the body’s ability to use this nutrient because zinc is necessary for protein synthesis.

Been gone a while......

Hi, everyone! I'm so sorry I haven't been updating my blog in a really long time. Its been months, lol, but I've been really busy during this time. Something major, life-changing happened a few ago (I got engaged!!!) and I've been so precoccupied with finding a venue, setting a date, guest list, etc. However, I do have some good new. I have been working on some new material which I'll be posting soon. Stay tuned!

Too Broke to Eat Healthy?

Too Broke to Eat Healthy?

According to study conducted at the University of Washington, eating healthier can add almost 10 percent to the average American food bill. This research was carried out in order to assess the impact of the new U.S dietary and nutritional guidelines. These new guidelines advocated increased intakes of potassium, vitamin D, dietary fibre and calcium. The single most expensive nutrient of these was potassium which could add USD$380 (JMD$32,775) to the average yearly cost of food for one person. The study also pointed out that foods high in saturated fat and sugar reduced overall food costs. In other words, unhealthy foods are cheaper and thus more accessible to lower income persons.

            With studies likes these, its easy for us to want to throw in the towel and resolve that healthy eating is simply out of reach. But, its important to keep in mind that other factors may be contributing to the increase in your food bill such as personal preferences. Needless to say, the study did point out that marketers for healthy eating usually highlight more expensive food choices such as a plate of salmon, broccoli and rice pilaf even though there are less expensive food options.  As a result, many are led to believe that cheaper options are not as nutritious. For instance, salmon, which is quite expensive, is high in the nutrients vitamins D and B₁₂, tryptophan and selenium. A less expensive food option is tuna which contains higher amounts of the nutrients selenium and tryptophan though not containing vitamin D & B₁₂. Clearly, eating healthy doesn’t have to cost a fortune! We just need to know what to buy and when to buy.

How to Eat Healthy on a Dime!

“Fresh”, Ideal but Not the Only Option:

 It’s a misconception that you can only meet your nutritional requirements by eating fresh fruits and vegetables. Canned, frozen, dried and 100 percent juices all contribute to meeting your daily nutritional requirements. This can help to cut food costs especially when fresh produce is in short supply and, therefore, more expensive.

Buy in Season!

This is will not only cut your food bill, but it also ensures that you get best produce available, in abundance and better tasting.

Be a Flexitarian!

Meats can be quite expensive especially at the supermarket. One way we can cut down on the amount of money we spend on meats is by having at least two meatless alternatives a week. We can get the added benefit of more nutrition and variety.

Snack Wisely!

Its often been said that sugary and high fat snacks are much cheaper than buying fruits. But I beg to disagree. I have bought five to six fingers of medium-sized ripe bananas for less than JMD$150 which provides 2 servings of fruit. Compared to a bag of plantain chips which costs about JMD$48 (tax not yet included) and is only one serving! I’d get less than three servings of plantain chips with the same amount of money. But, wait: I get a ton of sodium and fat with hardly any vitamins and fibre! Stick to the fruits and veggies. You and your pocket are better off.

For the Long Haul

Eating healthy costs less in the long-term. Being unhealthy, overweight and eating a diet high in added sugar and fat will increase your healthcare costs, not to mention make you miserable. Medications to manage Type 2 diabetes, high cholesterol and the complications that come along with them aren’t cheap. 

 So weigh your options when deciding on your food budget. If you follow these tips, you’ll find it’s much easier and cheaper to add more fruits and veggies. 

2012: Here I Come! Health & Fitness Goals for 2012

So at the beginning of every year, we all get excited about setting goals to help us make the most of the year. For some, its about becoming financial stable, getting in shape or simply enjoying life a little more. For me, its a lot but I've narrowed it down to a short list I believe is very achievable. Check it out!

Diet/Healthy Eating Goals:

1. Have a no-sugar-added week each month: I add at least two tablespoons of sugar to my oatmeal, coffee or tea - in addition to condensed milk. I AM a sugar addict and not ashamed of it (for some reason I think its better being addicted to sugar than salt and grease) but, of course, I know too much sugar is never good (too much of anything for that matter). So I have proposed a no-sugar added week each month in an attempt to curb my sugar habit. Keeping my fingers crossed!
2. Replace processed snacks with fruits and nuts: I find I've been craving salty snacks lately which is something new for me because I usually go for the sweet biscuits instead. But before I get hooked, I'm gonna nip it in the bud. It also saves money too. I can spend $150 on a bunch of bananas which can last three days (2 fingers a day) rather than two processed snacks that barely fill the void. 
3. Experiment with Asian cooking: Asian cuisine for me always represented clean and healthy eating. Whether its the cooking procedure or just the portions, it always symbolized a recipe for good health. I'm going to cook an Asian dish twice per month. 

Fitness Goals:

1. Start working out again: My exercise routine has been on hiatus for almost two months now and I'm feeling the effect (zero energy). So its definitely time to get back into it. I think I was mostly bored with my old routine why I stopped. So its time for a new routine. I have an idea of what my plan will be but I'll let you know in a separate post. 
2. Meet the Challenge! Running is not my thing but I've always admired runners and dreamed one day that I'd become a seasoned runner. So instead of dreaming, I'm going to make the dream a reality, damn it! 
3. Add Yoga to the New Plan: Yoga adds a interesting element to any workout plan. Its important to build muscle and lose fat but also to maintain flexibility and balance, especially as we get older. 

So there's my list. It seems pretty simple but I know it will take hard work and dedication. I know if it don't accomplish them all this year, as long as I'm still breathing, I can accomplish them later. But, yeah, I'm aiming for 2012. 

What are your fitness and nutrition goals for this year? Looking forward to hearing from you!

Beware of These Holiday Diet Traps!

It’s coming to that time of the year when food is usually more plentiful and persons are much more likely to indulge in their favourite treats. Its also the time of year when, no matter where you turn, whether it’s in the office, at family dinners, parties or even just at home, you’re confronted with a multiple of choices, most of which aren’t very diet-friendly. Harmless as they seem, research conducted at the National Institute of Child Health and Human Development (NICHD) and the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) shows that Americans gain a pound during the holiday season and this weight accumulates over the years. This suggests that weight gain during this time is a contributing factor of obesity later in life. 

While these temptations are hard to resist, they are certainly not insurmountable.  What you need to keep in mind is that portion control is crucial, especially at this time of the year. Portion control will enable you to have your cake and eat it too! Just be mindful of the amount. I have included a few tips that I use keep the pounds at bay without spoiling the fun.

1. Never go to a party or dinner hungry. You will be less likely to resist temptations. Instead, have a healthy snack before the event. If you’re absolutely unable to grab something ahead of time, try to fill up on water as soon as you arrive. Planning is key.  
2. Limit your alcohol intake. While moderate amount alcohol adds to the merriment of festivities, remember it also adds calories.  As an alternative, try sipping on carbonated water. If you can’t do without your liquor, limit yourself to one or two drinks. Remember, too, that the more intoxicated you are, the less you have control over what you eat.
3.  Beware of the Buffet Table. In fact, turn your back to it so you’re less likely to be ogling the food. When it’s time to eat, avoid stacking your food and stick to one serving. While you’re at it: choose the smallest plates available and aim for the simple foods such as fresh fruits and vegetables and lean protein. Avoid dips and sauces as much as possible.
4. Pass up on everyday snacks such as chips, peanuts and candy. Spend your calories on special treats that you’re really craving. Why not bring a healthy alternative while you’re at it. That way, you’ll feel less like you’re missing out on treats.
5. Socialize! Parties aren’t just about the food. They’re also about hanging out with friends and meeting new ones. So stop piling on the plate and start schmoozing.
6.  It’s ok to say “No.” Just because the hostess is your friend doesn’t mean to have to eat everything that is offered. It’s ok to politely refuse. They’ll understand.
7. Get Moving. Dancing is a great way to keep your mind off food and burn calories at the same time. Not just that, but it’s so fun!