Vegetables

Health professionals and nutritional experts recommend choosing vegetables and fruits as the cornerstone of a “Nutritional Lifestyle”. The reason for these recommendations is the compelling scientific studies which show the incredible benefits from including vegetable and fruits as part of a Nutritional Lifestyle.

Vegetables are the most nutrient-rich foods. This means they are the foods that provide the most vitamins, minerals and phytonutrients (plant nutrients) for the least number of calories, so they keep you slim and energized.

The Nutritional Lifestyle message is to choose more vegetables and fruits and include a mix of color and variety - dark green, yellow, orange and red.

We Need Vegetables Everyday

We need to eat vegetables every day because they supply an incredible amount of water-soluble vitamins. Our bodies require these nutrients daily because, unlike fat-soluble vitamins (such as vitamin A, E, and D) that our body stores for future use, the water soluble vitamins can only be stored in small amounts or not at all. Vegetables also provide many minerals such as potassium, fiber, and folate.

Through our coaching sessions you will discover that people who make fruits and vegetables an essential part of their daily diet are less likely to develop conditions such as stroke, coronary heart disease, high blood pressure, type 2 diabetes, and bone loss.

Vegetables also Help to Control Weight

Diets high in vegetables and fruits meet vitamin, mineral and fiber needs without adding a lot of calories. Most vegetables and fruits are rich in nutrients, low in calories and high in fiber.

The fact that vegetables are rich in nutrients and low in calories is especially important today with obesity as the fastest growing cause of disease and death in the United States. Eating foods high in calories and low in nutrients is a leading cause of obesity and poor health. Eating a variety of vegetables as a regular part of your meal helps to keep you slim and provides the energy and vitality necessary to really enjoy daily life.

Best Choices of Vegetables

There are two types of vegetables: starchy and non starchy. Both types are part of a proper diet, but whereas non starchy varieties can be eaten in abundance, starchy selections contain more sugar, hence portion size need to be kept in check.

The best way to get all of the health benefits of these nutrient powerhouses is to eat a variety of colors. Yellow, orange, and red choices provide vitamin A, green provide folate, vitamins, and phytonutrients, which are compounds found only in plants that provide great health benefits, such as reducing the risk for cancer and heart disease.

Choose dark green and dark yellow vegetables most often, such as romaine lettuce, broccoli, spinach, peppers, chilies, and carrots. When at the supermarket or produce stand, choose darker veggies over lighter ones. Color can vary vegetable to vegetable, so look around before choosing the piece that you want.

Join my Coaching Sessions to learn how to make choosing Vegetables an essential part of your Wellness Lifestyle!

Physician’s Approval
IMPORTANT: This website is not intended to be a substitute for consultation with your personal physician and/or health care provider. Before you engage in any program of wellness, please consult with your physician. I am not a doctor or a nutritionist, but a wellness coach. The information that I provide you is from my years of experience as someone who has changed their health for the better through living a wellness lifestyle.
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Fruits

Health professionals and nutritional experts recommend choosing vegetables and fruits as the cornerstone of a “Nutritional Lifestyle”. The reason for these recommendations is the compelling scientific studies which show the incredible benefits from including vegetable and fruits as part of a Nutritional Lifestyle.

Fruits are an essential part of a healthy lifestyle. They are full of antioxidants and are low in calories and fat content. They are rich in nutrients and provide some of the essential minerals and vitamins necessary to maintain a healthy body.

The Nutritional Lifestyle message is to eat 3 to 4 servings of different colored fruits each day to be certain to reap the nutritional benefits of the varied phytonutrient pigments as well as their rich concentration of vitamins and nutrients. Almost everyone can benefit from eating fruit, but variety is as important as quantity. No single fruit provides all of the nutrients you need to be healthy.

Fruits are Essential Daily

Fruits should be eaten daily because they provide our bodies with water-soluble vitamins. Fruits (along with vegetables) provide more of these critical nutrients that any other food. Unlike fat-soluble vitamins (such as vitamin A, D, and E) which our bodies can store for future use, the water soluble vitamins (vitamin C and the B vitamins – B1, B2, B3, B5, B6, B12 and folic acid) are needed everyday for our bodies to function optimally since they either can’t be stored or can only be stored in small amounts.

Fruits are also rich in health-promoting phytonutrients (plant nutrients), such as carotenoids, flavonoids and other organic acids which act as powerful antioxidants. Without fruits we deprive our bodies of great sources of important nutrients essential to proper physiological functioning.

Fruits also Help to Control Weight and Keep Us Energized

Diets high in vegetables and fruits meet vitamin, mineral and fiber needs without adding a lot of calories. Most vegetables and fruits are rich in nutrients, low in calories and high in fiber.

Enjoying fruit when we have a desire for a sweet helps us to stay slim. Fruits like strawberries, raspberries, and cantaloupe contain only 70 – 100 calories per one cup serving. This means that they can provide us with the most vitamins, minerals and newly discovered phytonutrients for the least number of calories.

Vegetables, Fruits, and Cardiovascular Disease

Over the past 30 years or so, researchers have developed a solid base of science to back up the merits of fruits and vegetables. The latest research, suggests that diets rich in vegetables and fruits have been shown to lower blood pressure and improve other cardiovascular disease risk factors.

Fruits and Blood Sugar Levels

During our coaching sessions we will discover how to select the fruits that fit best into a nutritional lifestyle.

One thing to consider when choosing fruits is to consider their concentration of carbohydrates and/or sugars and the effects that they have on your blood sugar level. While all fruits are sweet, all fruits do not affect your blood sugar the same way. A food's glycemic index (GI) is a value that ranks foods based on their immediate effect on blood sugar levels. It is a measure of how much your blood sugar increases over a period of two to three hours after a meal.

Join my Coaching Sessions to learn how to make choosing Fruits an essential part of your Wellness Lifestyle!

Physician’s Approval
IMPORTANT: This website is not intended to be a substitute for consultation with your personal physician and/or health care provider. Before you engage in any program of wellness, please consult with your physician. I am not a doctor or a nutritionist, but a wellness coach. The information that I provide you is from my years of experience as someone who has changed their health for the better through living a wellness lifestyle.
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Dairy, Calcium, Vitamin D &K

Calcium

Dairy products are among the most widely consumed foods in the United States. These foods taste great and are a concentrated source of many important nutrients.

The Nutritional Lifestyle message is that these foods should be eaten in moderation because many people have sensitivity to dairy and in addition these foods can be high in saturated fat and cholesterol.

Dairy products and eggs are an essential part of a Nutritional Lifestyle since they contain a wealth of vital nutrients that can help support health. They are protein rich and they deliver a concentrated amount of vitamins such as D, B2, B12, K and biotin as well as minerals like calcium, selenium, iodine and phosphorus.

Dairy Products as a Source of Calcium

Dairy Products are a concentrated source of calcium but they are not the only means since many other foods provide significant amounts of this important mineral.

Calcium is a mineral that the body needs for numerous functions, including building and maintaining bones and teeth, blood clotting, the transmission of nerve impulses, and the regulation of the heart's rhythm.

The body gets the calcium it needs in two ways. One is by eating foods that contain calcium, or by taking calcium supplements. Good sources include dairy products, which have the highest concentration per serving of highly absorbable calcium, and dark leafy greens or dried beans, which have varying amounts of absorbable calcium.

Virtually all dark green leafy vegetables, including Spinach, Swiss chard, mustard greens, and collard greens contain calcium. Practically all nuts and seeds – especially sesame seeds – contain calcium as do most beans, including navy, pinto, kidney, and black beans. And tofu that has been prepared with calcium chloride is also an excellent source.

Therefore, a diet that preserves bone health need not only be solely dependent on dairy products for calcium but should also emphasis calcium-rich plants.

The Importance of Vitamin D

Vitamin D plays a critical role in maintaining bone health. For bone health, an adequate intake of vitamin D is no less important than calcium. Vitamin D is found in milk and vitamin supplements, and it can be made by the skin when it is exposed to sunlight in the summertime.

You should consult with your doctor or nutritionist for the best advice on the amount and types of vitamins that you need.

Getting Enough Vitamin K

Vitamin K, which is found mainly in green, leafy vegetables, plays an important role in calcium regulation and bone formation. Low levels of circulating vitamin K have been linked with low bone density, and supplementation with vitamin K shows improvements in biochemical measures of bone health.

Getting one or more servings per day of broccoli, Brussels sprouts, dark green lettuce, collard greens, or kale should be enough to meet the daily recommended requirement.

Dairy and Eggs May Not Be for Everyone

People who are lactose intolerant can’t break down the milk sugar, lactose, found in dairy products and therefore have problems digesting these foods.

Dairy products, including eggs, are amongst the foods most associated with allergic and delayed hypersensitivity reactions.

Many people who are sensitive to dairy and eggs need to select other vitamin D and calcium sources.

Join my Coaching Sessions to learn how to make choosing Dairy or other Vitamin D/Calcium sources an essential part of your Wellness Lifestyle!

Physician’s Approval
IMPORTANT: This website is not intended to be a substitute for consultation with your personal physician and/or health care provider. Before you engage in any program of wellness, please consult with your physician. I am not a doctor or a nutritionist, but a wellness coach. The information that I provide you is from my years of experience as someone who has changed their health for the better through living a wellness lifestyle.
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Essential Nutrients

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Essential nutrients needed for a Healthy Lifestyle are nutrients that your body can't make on its own. How these nutrients are introduced into your body may have a great impact on how well they are utilized.

Through our coaching sessions you will discover the benefits of deriving nutrients from eating fresh whole foods that provide not only an abundance of individual nutrients but also the variety necessary for their optimal function.

Nutrients do not work alone but rather in synergy, each depending upon others to help support its optimal function. Their synergistic relationship is one of the reasons that it is so important to not focus on single nutrient intake, but on intake of an array of nutrients. An eating plan containing plenty of fruits and vegetables, whole grains and nuts can supply all the antioxidants your body needs.

Vitamin and Mineral Supplements

Vitamins are nutrients you must get from food because your body can't make them from scratch. You need only small amounts (that's why they are often referred to as micronutrients) because the body uses them without breaking them down, as happens to carbohydrates and other macronutrients. All the vitamins are organic materials i.e. they are either made up of some plants or animals. We need to eat these materials (plants or animals) or animals fed on these plants to fulfill the need of vitamins and minerals for of our body.

Through our coaching session you will discover how to determine which vitamins and minerals are in the foods that you eat. You will also discover how to follow a daily nutritional plan that provides you the enjoyment of taste, color and nutrients that will become part of your wellness lifestyle.

A daily multivitamin, and maybe an extra vitamin D supplement, is a great way to make sure you’re getting all the nutrients you need to be healthy. Vitamin D from a multivitamin or single supplement can lower the risk of colon and possibly many other cancers.

You should consult with your doctor or nutritionist for the best advice on the amount and types of vitamins that you need.

Water and other Drinks in Our Diet

One of the most effective, natural and least costly ways to help your body is by drinking 8 glasses a day of water, especially naturally-formed pure water that contains minerals which are indispensable to your health.

Many scientists credit water as being the reason for life on earth. All creatures on earth - including humans - rely on water more than any other substance to stay healthy. We can go longer without food than water, and virtually all other nutrient requirements are impacted by the amount of water we drink.

Our bodies are about 60% water by weight, and most nutrients move around through our body in water. Our bloodstream is composed primarily of water, and so are all of our tissues and organ systems. Water is also the key to elimination of toxins from our body (in the form of urine and perspiration). There isn't a single bodily function that does not depend on water.

Please join my Coaching Sessions to learn how to make Vitamins and Minerals part of your Nutritional Lifestyle!

Physician’s Approval
IMPORTANT: This website is not intended to be a substitute for consultation with your personal physician and/or health care provider. Before you engage in any program of wellness, please consult with your physician. I am not a doctor or a nutritionist, but a wellness coach. The information that I provide you is from my years of experience as someone who has changed their health for the better through living a wellness lifestyle.
Contact Us