Did you know that your body is constantly using the food you feed it to rebuild itself?
When people say that we are what we eat, they are not far off. But the delicate balance of who we are and what we eat has been lost in the hustle and bustle of day to day life. We now seem to eat mindlessly often without even feeling hungry or considering the nutritional value of what we happen to be grazing on. So for many of us the nutritional foundation that is in place for our bodies is made up of the fast, highly processed foods which is so readily available to us in this day and age.
Without getting too technical, here are some simple guidelines to ensure that your nutritional foundation is sound:
• Make your home the main source of your nutrition. Ensure that your cupboards are filled with the best ingredients and not junk food.
• Make time to for grocery shopping that you can consider in advnce so that you conciously fill your cupboards with wholesome food that you love to eat.
• Make unrefined, low GI food the major part of your diet. This allows your body to draw on good nutrients to maintain and re-build itself so that when you do want to indulge in convenient food you can without affecting your nutritional constitution.
• Stop eating the same food day in and day out. Be brave! Introduce three new ingredients into your diet every month. This small step will provide even more nutrients for your body to draw from.
• Drink lots of good, clean water every day.
• Try your best to eat at least 40% raw food a day. (The goal is 80% but that’s a bit too radical right now).
Don't worry about counting serving sizes or figuring out which vegetables have more nutrients. Start by increasing your current intake, don’t panic just follow these simple steps when you can.
Eat one more. If you currently have one piece of fruit a day, try for two. If you don't eat any now, start with one. Same with vegetables. Try to increase how much you eat by one serving. You probably won't get there every day, but that’s okay you’re body will thank you if you keep trying.
Substitute whole grains. Try whole grain bread instead of white bread. Eat brown rice instead of white. Work towards changing at least half of your grain intake to whole grains.
Sneak them in. Add fruit to your oatmeal. Put extra veggies on your pizza. Top your eggs with salsa. They don’t have to be on their own to be counted as a serving.
Dine right. When eating out, order the meal that gives you the most fruits, vegetables and whole grains. For example, when ordering a burger, top it with as much lettuce, tomato, pickles, onion, avocado, mushrooms, etc. as you and the burger can handle.
Dessert counts. Sweet treats like fruit cobblers, pumpkin pies, whole grain oatmeal-raisin cookies count toward your goals. Just don't overdo it, when you feel the pinch of too many sweets why not try the natural sweetness of fresh, ripe fruit as a deliciously simple dessert.
Are you getting what you pay for in a multivitamin?
Many of you are smart about taking supplements. But are you smart about which kind you buy? When you make that investment in your health, make sure you're getting what you paid for the actual nutrients, not the unnecessary additives.
The shelves are full of conventional vitamins that do not do what they say they will on the label. Ironically it’s on the label that you will find the information you need to look out for. You need to be sure that yours are free of artificial colours, flavours, preservatives and sweeteners, and that they have no hydrogenated oils. Good supplements contain the actual nutrients you need and little else. That’s how you know you are getting the nutritional value and the best value for your money.
The 3 most important ingredients in your quest for the best multivitamin:
Quality
Choose a reputable retailer who carefully checks ingredients, formulations, manufacturing expertise and accuracy of labelling.
Trust
The superior natural vitamin companies use the highest standards and responsible production practices. You can trust that what's on the bottle is what you get.
Help!
Have you ever wandered alone in a sterile, uncaring environment trying to choose a supplement? Choose a retailer with well-trained staff that’s happy to assist you in making educated, informed decisions.
For the most benefit, select a multi-vitamin that best suits your life stage and unique needs.
Age and Gender
Multi vitamins are often carefully formulated for males and females, as well as for periods of life.
Here are a few common differences,
• Where men need zinc or saw palmetto for added for reproductive and prostate health, women need iron and bone health minerals such as calcium, magnesium, vitamin D and boron.
• Women who are in a thinking of having a baby will need a prenatal programme will need larger doses of folic acid, calcium, iron and zinc.
• Children and Teens diets need to contain higher doses of nutrients that are crucial for growth and so these will need to be present in their multi-vitamons.
• In later years, seniors need an iron-free supplement that will include and extra vitamin B12 and vitamin D.
Unique Needs
Many of us benefit from a multivitamin that includes specific supportive nutrients and botanicals. For example, a formula may contain higher levels of B vitamins, which are quickly depleted in stressful situations. Other formulas include compounds to support the immune system or healthy energy levels.
Special Delivery
Thankfully, multivitamins come in several different forms. Some people want the convenience of a natural one-a-day tablet with minimum levels of nutrients. Others prefer the fast-absorption of powders to swallowing tablets. While others look for multivitamins that are "food based," "food grown" or feature green superfoods.
Experts Say...
Everyone should include a multivitamin in their diet. The average meal plan falls short of daily nutritional needs. The lack of available highly nutritious foods is a problem compounded by the stresses of a fast-paced lifestyle. Even if you are already eating well a multivitamin ensures that you get all the vitamins and minerals you need. Some of which are difficult to obtain from food alone. A good multivitamin helps build a strong foundation for a lifetime of optimal health.
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