Traditional Diets

I found myself reading about traditional diets this month.  It was my intent to get to the bottom of vaccinations (or at least as far down as I was comfortable with), but that one goal ended up taking me on a journey of doubting my whole "dieting" lifestyle!

About 3 years ago I was done with dieting and decided to focus on being as healthy as I could.  This goal landed me in the middle of Vegetarian World starting with the book Skinny Bitch.  I really just picked up the book at Barnes and Noble to flip through it and see what it was all about, but I ended up buying the book, throwing away all of my meat and watching countless videos on Youtube about dairy and meat farms.  The idea was simple-humans were not meant to eat animals or their products.  This made sense to me-I mean, humans do not have the physical attributes to catch wild animals like other omnivores, we had to get smart enough to make arrows and knives to hunt them down.  Then there is the milk and dairy product thing-you have to get a cow pregnant just to get her milk!  Of course there were the studies that showed saturated fat was the devil and the less you ate, the longer you lived.

So I was all happy and content on my animal "less" (always had a hard time staying away from the ice cream and cheese!) life, then 2 initially un-related things happened.  1. I decided to stop being told to vaccinate and do my research on the actual "big deal " of vaccinations.  and 2. I decided to finally do something about all my cavities that have been getting progressively worse since the birth of my son.

It didn't take me long to realize vaccines are gross and filled with nasty chemicals I wouldn't want around my son let alone injected into his blood stream.   And it only took 2 teeth being filled to decide I wasn't filling anymore!  These two seemingly un related subjects actually had one major thing in common-Diet.

If I wasn't going to vaccinate ( I am being brave admitting this as I know it is a controversial subject) and I didn't want anymore fillings, what would I do to be naturally healthy enough to not worry about infectious disease or a root canal??  That's what brought me to Nourishing Traditions, a "cookbook that challenged the politically correct nutrition and diet dictocrats."

I should stop here and say, that I have recently read a lot of information about the effectiveness and immunity "shelf life"of vaccinations.  Enough for me to feel comfortable knowing opting out of them wasn't putting my son or anyone else at risk.  So it really was just a matter of being able to put my family in the position to be strong enough health-wise to prevent and fight off common illnesses and stop using doctors as a crutch of sorts to relieve our diet-induced aliments-such as tooth decay!

The book Nourishing Traditions By Sally Fallon sums up a study conducted by Dr Weston Price in the 1930's!!! (Hello 80 + years ago people!!)  Dr Price was infact, a dentist who traveled the world studying the traditional (or never industrialized/processed/commercialized) diets of people all over the world.  His findings concluded that teeth were never meant to decay, and that by simply following a traditional and un-processed diet transferred into perfectly straight, white teeth (no brushing even needed) and superb disease-free physical condition throughout life.

While each civilization had different diets based on their location, they all had a few key things in common that Price and Sally Fallon from the Price foundation (author of Nourishing Traditions) would come to promote as essential to being healthy.  These commonalities included:
1. A diet rich in saturated fat and cholesterol (from healthy pasture raised animal)
2. Proper preparation of whole un-processed grains and legumes
3. High intake of vitamin A and D
4. Lacto-fermented products
(More on these 4 key components of the traditional diet later.)


Of course, this book sites several studies that show saturated fat and cholesterol are not to be feared.  Their point that humans have lived healthy for thousands of years of the land and animals and never seen such diseases such as heart disease and cancer until the introduction of processed and refined foods makes total sense. The more I have searched the internet for info on Traditional Dieting the more I realize, this is also a highly controversy subject!  It seems to be The China Study (the main study all vegetarians often reference) vs. the Weston Price Study.

This diet seems a little "extreme" at first as there are very strict guild lines about the quality and preparations of your food.  It is about making EVERYTHING from scratch and involves much preparation and forethought.  However, a I am beginning this new journey and can easily say the first step to becoming healthier-whether by eating more traditionally or not is ditching the packaged foods.

I encourage you to take a look into traditional dieting!  Not because I think you should embrace it, but because it is something that has really been brushed behind a curtain and never talked about on tv and in mainstream books.  It is something worth looking into if you already eat animal products or have only heard one side of the food story.

Healthy Habit #25-Organize Your Photos!

Let's face it, having infants, toddlers and kids in general we all know how much clutter photos can cause. Whether on your computer in 5 million different files or more likely simply in you iphoto library, or in hundreds of boxes or more likely the envelopes they were sent to you in laying around the house-they really add up!  I actually had over 1000 photos from Teddy's first 3 days of life!!

Here are some reasons to organize your photos:
Neatly matted and framed photos warm our home and create personalized decor for each room.
Organized photos give us the freedom to find our precious memories quickly.
Organized photos to share with guests and browse through occasionally will give you more joy in your life.
Organized photos will release you of the guilt of not having printed or preserved your precious memories.
and of course, a sense of control that you are not behind or swimming in photos, that it is done!

How to organize your photos:
Decide how you are most comfortable preserving your memories.  For some it may be organized folders in a special folder on your desktop and backed up on a hard drive.  For others it may be good old fashioned photo albums.  Any yet others may decide to create digital photo albums to be printed.  Gather your supplies as needed.

Create a space in your home and a day of the month (or for some of us- day of the week) to work on your albums. Having frames, albums and scrapbook supplies on hand will make it easier to complete your photo projects and help motivate you to work on your photos consistently.

Gather up all the loose photos in your home and organized them chronologically or by event.  You can also organize by theme, such as 'holiday', 'summer'. 'travel'.  While doing this, keep a trash can handy for the photos that aren't good enough to preserve and a "give away" box for duplicates or photos that grandma might like.

Make a point to pull out the one-of-a-kind photos that you know you will cherish forever and enlarge and frame them for a special spot in your home.

This can be overwhelming, but it can also be fun and a chance for you to be creative and have some quiet time for yourself!

Weelicous Crock Pot Lasagna

2 Cups Zucchini, Broccoli, Cauliflower, Mushrooms and/or Spinach
1 15 oz Container Ricotta Cheese
1/2 Cup Parmesan Cheese, grated
1 Tbsp Dried Italian Herbs
1/2 Tsp Garlic Powder
1 Tsp Kosher Salt
1 Large Egg
1 25 oz Jar Pasta Sauce
1 Box Lasagna Noodles (uncooked)
2 Cups Mozzarella Cheese, grated

1. Place the vegetables in a food processor and pulse to roughly chop.
2. Place the ricotta, parmesan cheese, herbs, garlic powder, salt and egg in a bowl and stir to combine.
3. Pour half of the pasta sauce in the bottom of a crock pot.
4. Place a layer of noodles on top of the sauce, covering the entire surface, breaking the noodles to fit the pot.
5. Layer half of the ricotta mixture on top of the noodles, followed by 1 cup of the chopped vegetables and then one cup of mozzarella cheese.
6. Repeat with another layer of noodles, followed by the remaining ricotta mixture and the chopped vegetables.
7. Pour the remaining pasta sauce on top of the lasagna and top with the remaining cup of the grated cheese.
8. Cook on low for 4 hours.
9. Serve.

Chewy Oat Nuggets-Thanks Telly!

This recipe is from Feeding Baby Green.  Daniel loves these “cookies”. Not only are they delicious but are good for you, especially if you use the walnuts which are full of omega 3 fatty acids.  The sweetness is supplied by the bananas only, so be sure to pick  ripe ones!

Ingredients

2½ cups steel-cut oats

¾ cup walnuts, pecans, or macadamia nuts

¼ teaspoons salt (optional)

2¼ cups sliced bananas (4 large bananas)

1 teaspoon cinnamon

¼ cup walnut oil

Preparation

1. Preheat the oven to 400 degrees.

2. Put steel-cut oats, salt, cinnamon, and walnuts in the work bowl of a food processor. Process until the mixture it looks like flour.

3. Add the bananas and walnut oil. Process until well mixed.

4. Drop by the spoonful onto a greased baking sheet and bake for 8 to 10 minutes or until lightly golden.

Peanut Butter Oat Nuggets:

Omit the nuts, add 2 tablespoons of crunchy or creamy peanut butter, and substitute peanut oil for the walnut oil.

 Sun Butter Oat Nuggets:

Omit the nuts, add 2 tablespoons of sunflower seed butter, and substitute sunflower seed oil for the walnut oil.

Serves 12 (Yield: 4 dozen)

NUTRITION FACTS (AMOUNT PER SERVING)

Calories: 252                                      Total Fat: 1O.51g

Cholesterol: 0                                     Sodium: 49mg                         

Total Carbs: 32.12g                           Dietary Fiber: 5.19g  

Sugars: 5.25g                                    Protein: 7.84g

Quinoa Corn Salad

1 C raw quinoa

1 T olive oil

1 t paprika

3 C water

1 t salt (I left this out)

2 C fresh or frozen corn kernels

2 T olive oil

1 large onion, finely chopped (about 2 C)

2 garlic cloves, minced or pressed

1 t ground cumin

1 t ground coriander

2 red and/or green bell peppers, seeded and diced

1 fresh chile, stemmed, seeded and minced

2 T minced fresh cilantro, or more to taste

1 large tomato, chopped

2 T minced fresh parsley

1/4 C fresh lemon juice

ground black pepper

In a sieve, rinse the quinoa under running water and set aside to drain. Heat 1 T oil in a saucepan, add the paprika, and stir for a minute. Add the quinoa, 2 C of the water, and the salt. Cover, and bring to boil; then simmer for 15 to 20 minutes, or until the water is absorbed and the quinoa is tender but still chewy.

Meanwhile, in a separate pot bring the remaining 1 C water to a boil. Add the corn and cook until tender, drain well, and set aside in the refrigerator. Heat the oil and saute the onions, garlic, cumin, and coriander until the onions are translucent, about 10 minutes. Stir in the bell peppers, chile, and cilantro, and saute for another 3-5 minutes.

In a large serving bowl, combine the cooked quinoa and the sauteed vegetables and chill for 15 minutes. Stir in the corn, tomatoes, parsley, and lemon juice, and season with salt and black pepper. Add more chopped cilantro, if desired, and serve immediately or refrigerate.

Basic Granola Bar Formula

Basic Granola Bar Formula

1. Rolled Grains (2½ cups)
Suggestions: Oats, Rye flakes, Barley flakes, etc.

2. Nuts, Seeds & Spices (1 cup)
Suggestions: Almonds, Walnuts, Pecans, Pistachios, Sunflower Seeds, Pumpkin Seeds, Cinnamon, Ginger, etc.

3. Sticky Sweetener (1/3 cup + ¼ cup)
Suggestions: Honey, Agave Nectar, Molasses, Maple Syrup

4. Dried Fruits (1 cup)
Suggestions: Raisins, Apricots, Dates, Figs, Prunes, Cranberries, Pineapple, etc.

5. Binder (1 cup)
Suggestions: Pureed Dried Fruit, Apple Butter, Peanut Butter, Almond Butter, Unsweetened applesauce, etc.

Fig, Date & Almond Granola Bars

Yield: 8 to 12 bars, depending on how large you cut them

Prep Time: 15 minutes | Bake Time: 25 minutes

1 cup unsweetened applesauce
1/3 + ¼ cup honey
1 teaspoon ground cinnamon
¾ teaspoon vanilla extract
2½ cups rolled oats
1 cup chopped almonds
1/3 cup chopped dried figs
1/3 cup chopped dried dates
1/3 cup raisins

1. Preheat oven to 325 degrees F. Line an 8×8-inch baking pan with parchment paper.

2. In a large bowl, whisk together the honey, applesauce, cinnamon and vanilla extract. Stir in the oats, making sure that it is evenly mixed and all of the oats are moistened. Mix in the almonds, figs, dates and raisins.

3. Turn the mixture out into the baking pan and press into the pan, making sure it is evenly distributed and tightly packed.

4. Bake for 25 minutes. Remove from the oven and cool in the freezer until the bars are firm, at least 1 hour. Remove from the pan and cut into bars. Store in an airtight container for up to 1 week.

Recipe Note: I experimented with this recipe using both traditional rolled oats and quick oats. I tended to like the consistency of the bars with the quick oats, but I had my mom taste both and she liked the traditional rolled oats better. So I think it’s a matter of taste/preference. Give them both a shot (or use what you have on hand) and see which you like better!

ChickPea Nuts

INGREDIENTS

• 1 15-ounce can chickpeas, rinsed
• 1 tablespoon extra-virgin olive oil
• 2 teaspoons ground cumin
• 1 teaspoon dried marjoram
• 1/4 teaspoon ground allspice
• 1/4 teaspoon salt

PREPARATION

1. Position rack in upper third of oven; preheat to 450°F.
2. Blot chickpeas dry and toss in a bowl with oil, cumin, marjoram, allspice and salt. Spread on a rimmed baking sheet. Bake, stirring once or twice, until browned and crunchy, 25 to 30 minutes. Let cool on the baking sheet for 15 minutes.

TIPS & NOTES

• Make Ahead Tip: Cover and store at room temperature for up to 2 days.

Peanut Butter Balls

½ c. Natural Peanut butter
¼ c. Honey
1 Tbsp. Water
1 ¼ c. Powdered Milk
1 c. crushed cereal (any kind)
Wheat Germ - optional - to roll balls in

1.Mix all ingredients with hands (it is sticky.) 2. Roll into balls of any size. 3. Enjoy! 4. Probably store in the refrigerator in a storage container. 5. The balls are kind of sticky, so I think that I am going to roll them in wheat germ :) (optional)

Refreshing Quinoa Corn Salad

• 1 1/2 cups quinoa
• 1/2 cup pine nuts
• 1 English cucumber, peeled and finely diced (21/2 cups)
• 3 Roma tomatoes, seeded and finely diced (3/4 cup)
• 1/2 small red onion, finely chopped (1/2 cup)
• 1/2 cup chopped fresh parsley
• 1/4 cup olive oil
• 3 Tbs. lemon juice
• 2 tsp. grated lemon zest

DIRECTIONS

1. Bring 2 quarts salted water to a boil. Add quinoa, cover, and reduce heat to medium-low. Simmer 12 to 14 minutes, or 
until quinoa is tender and small “tails” bloom from grains.

2. Preheat oven to 400°F. Spread pine nuts on baking sheet, and toast 3 to 4 minutes, or until lightly browned. Cool, then transfer to large serving bowl.

3. Drain quinoa, and rinse under cold running water. Drain again. Add quinoa to pine nuts, and 
stir in cucumber, tomatoes, onion, and parsley. Fold in oil, lemon juice, and lemon zest, and season with salt and pepper, if desired.

Banana Chocolate Chip Muffins

Ingredients:

• 1 3/4 cups spelt flour
• 1 1/2 tsp baking powder
• 1/2 tsp baking soda
• 1/2 tsp cinnamon
• 1/2 tsp sea salt
• 1 1/2 cups mashed ripe bananas
• 2/3 cups maple syrup (grade b has more minerals)
• 1/3 cup softened coconut oil
• 2/3 cups non-dairy chocolate chips
• 1/2 cup walnuts (we don’t use any nuts since they don’t digest easy when they are combined with grains)

Preheat oven to 375*F (190*C) Prepare 12- cup muffin tray with paper or light coating of coconut oil.

Whisk together the flour, baking powder, baking soda, cinnamon, and salt in a large bowl. Add the mashed banana and syrup, and oil. Stir just until all flour is absorbed. Fold in the chocolate chips (and nuts).

Portion the batter into muffin cups and bake for 20 minutes or until a toothpick inserted in the center comes out clean.

Makes 12 muffins.

Enjoy! These muffins are so chewy and moist and delicious!

*This recipe works great for toddlers, too!  Sub the chocolate chips for dried cranberries and leave out the nuts!

Vegan Pumpkin Bread

This is my double recipe super easy adaptation from "lickin' the beaters: low fat vegan desserts":
Preheat oven to 350 degrees
Ingredients:
4 cups whole wheat flour
1 1/2 cup to 2 cup sugar
3 teaspoon baking powder
2 teaspoon baking soda
1 small can of purée pumpkin
2 teaspoons cinnamon
2 cup almond milk
Mix all in a very big bowl and put in a very big greased pan.
Bake for 40 min aprox and let cool for ten min before taking out of pan.
Makes fabulous muffins too. Pretty healthy as treats go I'd say.

Sneaky Mac & Cheese

Boil the water for whatever pasta you are using. Once it starts to boil, I put a small pot on the stove and put shredded cheese in the pot on low/med then put milk (whatever milk you prefer...I've used regular, almond and coconut...coconut is the thinnest so the least "milk" like) in the blender (about a cup?) with about a half a can of chick peas and some defrosted frozen chopped spinach. Blend it all up and add to the shredded cheese that is now melting on the stove. If you like it cheesier, you can add more cheese, if it's not thin enough, you can add more milk. You can also play with the amount of spinach..there is a just right amount that Jack likes where there is enough spinach to make me happy but not too much that he refuses to eat it. Then, once the pasta is ready, I just dump the cheese mixture on top and mix up. I guess you could undercook the pasta and put it in a baking pan with some more cheese and some breadcrumbs on top and bake it for awhile, but I never go that far. 

Beet Chili

A nice trick to "save for winter" is to always make twice as much of something you can freeze, and then pack half away into the freezer for another day.

Below is a nice chili that can be a made, frozen, and reheated when you don't feel like doing a lot of dinner prep.

Meat version: Add a pound of pre-browned ground beef at the tomato stage and cut back on the beans to 1 can each.

Red Beet Chili

4 tsp. ground cumin
2 tsp. dried oregano
2 tsp. chili powder
4 T. oil
6 medium beets (or 5 large), trimmed, peeled, and chopped
1 large jumbo red onion, finely chopped
2 large red peppers, finely chopped
White pepper
4-5 cloves fresh crushed garlic
2 large diced tomatoes
2 cans (15 oz.) black beans, rinsed and drained
2 cans (15 oz.) red kidney beans, rinsed and drained
2 cans (15 oz.) pinto beans, rinsed and drained
2 cups water
1/2 – 1 cup fresh cilantro, chopped

Heat the oil and add the chopped beets, onion, and peppers with the pepper. Cook for 15 minutes or until tender, stirring occasionally.
Add in the garlic and spices. Cook for another 3 minutes. Add the tomatoes, rinsed beans and water.
Heat to boiling; then reduce to low and simmer for 30 minutes.
Season with more salt and pepper if needed. The chili is best if it sits overnight.
Serve with sour cream or cheddar cheese, and freshly chopped cilantro.

Do it for yourself!

My job requires me to make a good first impression.  I literally see hundreds of new people each event I work.  I have to be able to "friend" these people that I don't know within minutes and convince them they want to party with me.  When it comes to first impressions-looks matter.  You know the saying "don't judge a book by it's cover", well that only applies if you want to read the whole book, not if you happen to come across the book on the way out the door.

I would venture to guess that the majority of people do not have jobs like mine.  Many people are surrounded by family, friends and co-workers that they see on a regular basis.

It dawned on me the other day that I look at the people in my life a lot different than I look at myself.  Wouldn't you agree that you accept your friends (and co-working friends) and family for who they are?  I never think "they should loose a few pounds" or "they really are getting a little crazy with those dorritos".  In fact, unless they are spiraling down a very unhealthy path or are not happy with themselves, I never think about the way my friends and family look--that's just who they are.  Of course, I judge myself like this all the time!

Then I had a thought.  What if I didn't want to stop eating bad because I wanted to look good, but because I wanted to feel good.  What if I didn't eat late at night because I'd rather wake up feeling light and rejuvenated as opposed to having a food hangover instead of because it will help me loose weight to look good.  What if I exercised for the feeling of accomplishment instead of because my arms are getting flabby.  What I I forgot about making a good first impression and focused on feeling good while doing good things for myself?

Wouldn't I naturally create healthy habits for myself just by choosing to prioritize making myself feel good? Wouldn't my confidence from choosing to make myself happy daily instead of being a slave to needing to look good naturally help with those crucial first impressions? Wouldn't my son pick up on the fact that treating yourself right feels good and is good for you?

Unless you have a job like mine, there are few times in life where first impressions actually matter.  The people that matter most in your life accept you for who you are not the things you notice when first walking up to a stranger.  They are way past the cover and are chapters into your book.

Do it for yourself.  Do it because you don't want to regret.  Do it because you don't want to feel bad about your choices.  Do it to feel happy in the end.

Hopefully the minor shift to making choices that make you feel good will empower you to accomplish your goals and be happy in the process:)

Nutrients, Nutrients, Nutrients!

This month I have been focusing on getting to the bottom of nutrients-specifically vitamins and minerals that we need to be healthy mamaz and have healthy little ones.   I think the push of supplements by doctors have steered us in the wrong direction as to where to get your vities and emphasized synthetic, man made pills over a balanced healthy diet.  I have come up with this list to break down the vitamins and minerals our bodies need and where to get them.

I went to Kidshealth.org for the following breakdown of vitamins and minerals

"Vitamins and minerals make people's bodies work properly. Although you get vitamins and minerals from the foods you eat every day, some foods have more vitamins and minerals than others.

Vitamins fall into two categories: fat soluble and water soluble. Thefat-soluble vitamins — A, D, E, and K — dissolve in fat and can be stored in your body. The water-soluble vitamins — C and the B-complex vitamins (such as vitamins B6, B12, niacin, riboflavin, and folate) — need to dissolve in water before your body can absorb them. Because of this, your body can't store these vitamins. Any vitamin C or B that your body doesn't use as it passes through your system is lost (mostly when you pee). So you need a fresh supply of these vitamins every day.

Whereas vitamins are organic substances (made by plants or animals), minerals are inorganic elements that come from the soil and water and are absorbed by plants or eaten by animals. Your body needs larger amounts of some minerals, such as calcium, to grow and stay healthy. Other minerals like chromium, copper, iodine, iron, selenium, and zinc are called trace minerals because you only need very small amounts of them each day.If your diet includes a wide variety of foods, including whole-grain products, fresh fruits and vegetables, dairy products, nuts, seeds, eggs, and meats, then you are probably getting the vitamins and minerals your body needs."

Here is a comprehensive list of the vitamins and minerals needed 

Recommended Nutrients according to the Mayo Clinic:


Carbohydrates-The Mayo Clinic recommends getting 45%-65% of your daily calories from Carbs.
    "Carbohydrates are your body's main energy source. Most carbohydrates are naturally occurring in plant-based foods. Food manufacturers also add carbohydrates to processed foods as starches or added sugar. Carbohydrates in the form of sugars, starches and fiber are found in legumes, grains, vegetables, fruits, milk, baked goods and many other foods." Mayoclinic.com
Break it down:
Monosaccharides are the simplest carbohydrate and cannot be hydrolyzed to a smaller carb. For example Glucose and Fructose.


Disaccharides are the simplest form of polysaccharides and are composed of 2 monosaccharides.  For example sucrose (fructose and glucose) and lactose (galactose and glucose)


Oligosaccharides and polysaccharides are composed of longer chains of monosaccharide units bound together by glycosidic bonds. The distinction between the two is based upon the number of monosaccharide units present in the chain.


"Historically nutritionists have classified carbohydrates as either simple or complex, however, the exact delineation of these categories is ambiguous. Today, simple carbohydrate typically refers to monosaccharides and disaccharides and complex carbohydrate means polysaccharides (and oligosaccharides)...A commonly held belief, even among nutritionists, is that complex carbohydrates (polysaccharides, e.g. starches) are digested more slowly than simple carbohydrates (sugars) and thus are healthier. ^[16] However, there appears to be no significant difference between simple and complex carbohydrates in terms of their effect on blood sugar.^[17] Some simple carbohydrates (e.g. fructose) are digested very slowly, while some complex carbohydrates (starches), especially if processed, raise blood sugar rapidly. The speed of digestion is determined by a variety of factors including which other nutrients are consumed with the carbohydrate, how the food is prepared, individual differences in metabolism, and the chemistry of the carbohydrate." Wikipedia.com


"A new system, called the glycemic index, aims to classify carbohydrates based on how quickly and how high they boost blood sugar compared to pure glucose...Diets rich in high-glycemic-index foods, which cause quick and strong increases in blood sugar levels, have been linked to an increased risk for diabetes, (5) heart disease, (6, 7) and overweight, (8, 9,10) and there is preliminary work linking high-glycemic diets to age-related macular degeneration, (11) ovulatory infertility, (12) and colorectal cancer. (13) Foods with a low glycemic index have been shown to help control type 2 diabetes and improve weight loss. Other studies, though, have found that the glycemic index has little effect on weight or health...One of the most important factors that determine a food's glycemic index is how much it has been processed. Milling and grinding removes the fiber-rich outer bran and the vitamin- and mineral-rich inner germ, leaving mostly the starchy endosperm." hsph.harvard.edu


The Best Carbs:
Whole Grains: http://www.wholegrainscouncil.org/whole-grains-101/whole-grains-a-to-z
Whole Fruits
Whole Veggies: http://www.healthdiaries.com/eatthis/fruits-and-vegetables-high-in-carbohydrates.html
Whole Natural Sweetners: http://www.thehealthyhomeeconomist.com/2011/08/video-which-natural-sweeteners-are-best/

Sugar-The American Heart Association recommends no more than 100 calories a day of sugar.

    All sugar, whether natural or processed, is a type of carbohydrate that your body uses for energy. Sugar occurs naturally in some foods, including fruits, vegetables, milk and some grains. Processed sugars also are added to foods and beverages. These added sugars do little more than add calories to your diet.

More info in my findings about sugar here: http://healthymamaz.blogspot.com/2011/08/navigating-sugar-aisle.html



Protein-The Mayo Clinic Recommends 10%-35% of your daily calories from protein. Although I am convinced closer to 10% is all that is really needed.
    Protein is an important nutrient, essential for growth and development. All the cells of your body include protein. Protein is also an important source of calories and energy. Both plant-based and animal-based foods provide protein.
Break it down:
"Along with carbohydrates and fat, your body needs protein, a nutrient made up of essential and nonessential amino acids, for good health. Your body manufactures 13 nonessential amino acids, which aren't available from food. For the body to process protein properly, the foods that you eat must contain the nine essential amino acids that are available only from dietary sources." LifeClinic.com


"The amino acids regarded as essential for humans are phenylalanine, valine, threonine, tryptophan, isoleucine, methionine, leucine, lysine, and histidine.^[3] Additionally, cysteine (or sulphur-containing amino acids), tyrosine (or aromatic amino acids), and arginine are required by infants and growing children.^[4][5] Essential amino acids are "essential" not because they are more important to life than the others, but because the body does not synthesize them, making it essential to include them in one's diet in order to obtain them." wikipedia.com 


Where to get it: These are great articles on top quality protein!!
http://www.marksdailyapple.com/top-ten-protein-sources/
http://www.squidoo.com/greensmoothies


Fat-The mayo Clinic recommends getting 20%-35% of your daily calories from fat.
    Dietary fat is a nutrient that helps your body absorb essential vitamins, maintains the structure and function of cell membranes, and helps keep your immune system working. Some types of fat, though, may increase your risk of heart disease and other health problems.

Break it down:

There are four types of fat.  Monousaturated, Polyunsaturated, Saturated Fats, Trans Fats.

Monounsaturated fat , according to youngwomanshealth.org is the heart healthy kind that can decrease bad cholesterol and increase good cholesterol.  You can find monounsaturated fat in Avocado, almonds, canola oil, cashews, hazelnuts, olive oil, peanut butter, peanut oil and sunflower oil.

Polyunsaturated fat, according to youngwomanshealthy.org is also heart healthy and composed of two essential fatty acids that your body uses to make substances that control blood pressure, blood clotting and your immune system response.  Good sources are Canola Oil, Corn Oil, Flaxseeds, Herring, Pine Nuts, Pumpkin Seeds, Salmon, Sardines, Sesame Seeds, Soybeans, Soybean Oil, Sunflower Oil, Tuna, Trout and Walnuts. A Special Type of Fat called Omega-3 fats are also known to have many health benefits.  you can find them in Canola Oil, Flaxseeds, Flaxseed Oil, Green Leafy Veggies, Halibut, Lake Trout, Legumes, Mackerel, Nuts, Salmon, Sardines, Soy-based foods, Tofu and Tuna.


Saturated Fat-They Mayo Clinic recommends getting no more than 10% of your daily calories from saturated fats.
    Saturated fat, also called animal fat is most often found in animal products, such as cheese, red meat, poultry, butter and whole-milk products. Other foods high in saturated fat include those made with coconut, palm and other tropical oils. Good Sources of Saturated Fats are Olive Oil, Low Fat Cheese, Canola Oil, Low Fat Milks, Egg Whites, Frozen Yogurt, White Meat Poultry or Fish.


Trans Fat-It is recommended that you avoid trans fats as much as possible.
    Trans fat occurs naturally in some foods, especially foods from animals. But most trans fat is created during food processing through partial hydrogenation of unsaturated fats. Trans fat is a common ingredient in some types of margarine, shortening, snack foods and commercial baked goods. Trans fat can increase your risk of heart disease.  Try to eliminate cookies, crackers, donuts, fast foods, fried foods, margarine, muffins and shortening.


Cholesterol-The mayo Clinic recommends eating no more than 300 milligrams of cholesterol a day.
    Cholesterol is vital because it helps build your body's cells and produces certain hormones. But your body makes enough cholesterol to meet its needs — you don't need any dietary cholesterol. Excessive cholesterol in your diet can increase your risk of heart disease and stroke. Dietary cholesterol comes from animal products, such as meat, poultry, seafood, eggs, dairy products and butter.


Fiber-The Mayo Clinic recommends woman get between 22-28 grams of fiber each day.
Fiber is the part of plant-based foods that your body doesn't digest and absorb. 


"While fiber does fall under the category of carbohydrates, in comparison, it does not provide the same number of calories, nor is it processed the way that other sources of carbohydrates are." Medicinenet.com


There are two basic types of fiber: soluble and insoluble. Soluble fiber may help improve your cholesterol and blood sugar levels. Oats, dried beans and some fruits, such as apples and oranges, are good sources of soluble fiber. Insoluble fiber adds bulk to your stool and can help prevent constipation. Vegetables, wheat bran and other whole grains are good sources of insoluble fiber.


Sodium The Mayo Clinic recommends limiting sodium to less than 2300 milligrams per day
    Some sodium is vital because it helps maintain the right balance of fluids in your body, helps transmit nerve impulses, and influences the contraction and relaxation of muscles. Too much sodium, though, can be harmful, increasing your blood pressure and the risk of heart disease and stroke