There are many nutrients that are essential for health and wellness. While a balanced diet typically provides vital vitamins and minerals that support regular bodily processes, deficiencies aren’t uncommon.

Here are the 6 most common vitamin deficiencies and the symptoms to look out for.

1. Iron Deficiency

Iron is an essential component of red blood cells, binding with hemoglobin and transporting oxygen to cells throughout the body. Non-heme iron is the most common type of iron, found in both animal and plant foods, but it’s more challenging for the body to absorb it compared with heme iron. Heme iron is found in high amounts in red meat, which means that vegetarians and vegans are particularly at risk for developing iron deficiency.

Deficiency occurs in meat-eaters, too. In fact, iron deficiency is one of the most common nutrient deficiencies worldwide, affecting about one-quarter of the population around the globe. Some symptoms of deficiency include:

• Tiredness and weakness
• Weakened immune function
• Impaired brain function

2. Magnesium Deficiency

Magnesium is critical for healthy bone and teeth structure, but close to three-fourths of all adults in the U.S. consume less than the required daily amount. In fact, this nutrient is required by almost every cell in the body, regulating muscle function, heart rhythm and more. 

The body can’t make magnesium, so you need to get it from your diet. Adequate sources of magnesium include almonds, spinach, broccoli and whole-grain bread. Most modern diets are low in magnesium-rich foods—if you’re concerned about your magnesium levels, look for:

• Muscle twitches, tremors and cramps
• Osteoporosis
• Mood disorders

3. Vitamin D Deficiency

Vitamin D gets its nickname, the “Sunshine Vitamin,” because it’s produced from cholesterol in your skin during exposure to sunlight. This fat-soluble vitamin travels through the blood stream and into cells, supporting healthy bones and muscles, as well as energy production. 

People who live in cooler climates, particularly those without abundant sunshine, are most at-risk for vitamin D deficiency. It’s estimated that 95% of all adults in the United States don’t get enough of this vitamin, and as many as 50% of these individuals qualify as D-deficient. If you suspect you may be vitamin D deficient, look for the following symptoms:

• Muscle and bone weakness or pain
• Increased risk of fractures
• Mood disorders

4. Vitamin E Deficiency

Vitamin E prevents free radicals from harming (or even killing) otherwise healthy cells. While research is ongoing, studies show that maintaining appropriate vitamin E levels prevents oxidative stress from damaging cells throughout the body. Since oxidative stress is linked to cancer, diabetes, heart disease and a whole host of conditions, getting enough vitamin E in your diet—whether from whole foods like nuts, pressed oils and leafy greens, or from supplements—is critical. 

While very few people are clinically deficient in vitamin E, many people aren’t getting the recommended daily amount of 15mg. If you feel you might not be getting enough vitamin E, look for symptoms like:

• Nerve and muscle damage resulting in loss of feeling in arms and legs
• Vision problems
• Weakened immune system

5. Vitamin B12 Deficiency

Also known as cobalamin, this water-soluble vitamin plays a role in blood formation, brain function and nerve function. Every cell throughout the body needs B12 to function normally—unfortunately, the body is unable to produce it. Making matters even more difficult, B12 is only found in sufficient amounts in animal foods, so vegetarians and vegans may be B12 deficient. 

The elderly are also at risk of B12 deficiency, since absorption decreases with age. People lacking in intrinsic factor protein are also at risk of deficiency since it’s an essential nutrient for B12 absorption. Here’s what to look out for:

• Megoblastic anemia, a blood disorder that enlarges red blood cells
• Impaired brain function
• Muscle weakness, decreased appetite, nausea and weight loss

6. Calcium Deficiency

Like B12, calcium is an essential nutrient for every cell in the body. It’s well-known for strengthening bones and teeth, but it also serves as a signaling molecule, aiding heart, muscle and nerve function. Calcium levels in the blood are tightly regulated, and all excess is stored in bones. If you’re deficient, your bones will release calcium, making them softer and more fragile in the process (osteoporosis).

A majority of adults around the world don’t receive their recommended calcium intake each day. Many leafy green vegetables should be included in ones diet for greater calcium intake. Here are signs you may need more calcium:

• Osteoporosis (in older adults)
• Soft bones, or rickets (in children)
• Muscle cramps and spasms

Supplements And Diet Can Help Address Vitamin Deficiencies

Worried that you’re not getting enough of the essential nutrients your body needs to maintain good health? Adjusting your diet can help, but it may still often be difficult to maintain adequate vitamin levels. Remember to firstly include a wide range of vegetables and fruits to ensure you are getting the various vitamins and minerals that your body needs.

Supplementing can be a safe, effective solution. Always consult a doctor before taking a supplement to determine whether it’s right for you and choose the supplements wisely. The common deficiencies listed above have a direct impact on your overall health. Talk to your doctor today to make sure you’re getting the nutrients you need to live a happier, healthier life.

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Exercising should be an important part of everyone’s routine. Not only will it help the body stay in shape but it also stimulates and maintains the health of the bones, muscles, and internal organs such as the heart and lungs.

However, the execution of most, if not all exercises, is not without risk. The simple fact that we are moving our bodies and positioning them in ways that don’t seem normal to us puts us at a fair risk of getting injured. And sometimes, we do get injured.

To say that pain is annoying is truly an understatement. It’s nagging, and it sometimes keeps us up at night. Fortunately, there are things that we can do to manage the pain. Aside from getting guidance from pros such as those from Seattle Pain Relief, we can also lessen or even altogether avoid foods that could worsen the pain internally. In this article, we identify two groups of food items that are easily available, but are bad at managing pain.

Various Meats

When we are working out, we are encouraged to consume a lot of meat. After all, it can be our steady source of muscle-building protein. There are even sectors of the bodybuilding population that believe that meat is a necessary component of a bodybuilder’s diet.

This could not be farther from the truth. There are bodybuilders who are exclusively vegetarian and vegan, and they don’t compromise their form and muscle growth.

With that said, it’s safe to say that meat consumption can be avoided to promote health. Besides, most meat that we find in supermarkets are from factory-raised animals. This means that they are removed from their natural setup and fed or injected with hormone-laden substances to increase their size and (ultimately) commercial value. Anything that promotes growth might be a contributing factor to inflammation, which in turn is an important component in the experience of pain. And where there is pain, there is inflammation.

The hormones and other substances in factory-raised and farmed meats are pro-inflammatory. Logic dictates that these substances also amplify the experience of pain. Hence, it is wise to avoid them if we want to manage physical pain more effectively.

Given all this, there is wisdom in going for plant-based food items especially if you are bodybuilding. They not only support muscle growth, they also make it easier for you to manage pain.

Various energy drinks, and other Caffeine-Rich Foods

Most people start their day by drinking coffee or other caffeine-rich beverages. Many bodybuilders take energy drinks to boost performance. The caffeine in these drinks is an effective stimulant, so it helps them become more awake and more active.

While this is indeed helpful if we want to be more alive and productive during the day, we have to understand that this can have some painful trade offs. When the body is in pain, it relies on sleep, among many other factors, to help repair whatever issue is causing the pain. If you don’t get enough amount of or quality sleep, then pain takes longer to heal.

Caffeine, because of its rousing effects, can negatively impact the quality of sleep that you are having during the night. If caffeine consumption is something that can’t be taken out of your routine, the best compromise is to take a break from it for as long as the sources of pain are still there. A short period of caffeine-fasting surely wouldn’t hurt, and we mean this quite literally.

in the end

Getting rid of pain is something that anyone in pain wants to do. Sometimes, however, long-term diet adjustments have to be made. The whole process can be challenging for some, but it surely is going to be worth it.

photo credits:

• Jan Kopřiva
• Jesper Aggergaard on Unsplash

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As more and more people become even more health conscious, it can prove difficult for some to cut out certain foods. The process can become even harder when you cut out foods but have nothing nice and tasty to replace them with.

What happens then is the cravings start to creep in and you end up going back to those foods. Mostly though you should try to keep things balanced and not worry about just cutting things out completely (with the exception of a few things, which have no room in your diet).

It should be seen as a gradual process and gradual change for the better. A way to speed it up though, is to replace certain foods with somewhat healthier versions. Various alternatives are given below for some of the most commonly used foods.

1. Cream

Everyone likes cooking or baking with fresh cream and heavy whipping cream, the best alternative for this is coconut cream. Coconut cream helps improve immunity, provides energy and hydrates your body.

2. Coffee

Most people need to start their day off with a steaming mug of strong coffee. A recommend warm alternative is Yerba Mate and for those who just need the energy jolt, coconut water. Yerba Mate provides the same caffeine buzz as coffee, is packed with nutrients and has the added advantage of not having the “coffee crash”. It can be prepared in many ways, hot, cold, with honey and can be made in an infusing pot, a coffee machine, etc.

Coconut water contains bioactive enzymes and is full of rehydrating electrolytes, so this is a good replacement for those sugary energy drinks as well.

3. Crisps

We all have that craving for a good crunchy bag of crisps and the best way to beat that craving is to bake thinly slice veggies like beetroot, butternut, sweet potato.

4. Pasta

Though pasta is a great food, some lower calorie alternatives include spaghetti squash (the strands from inside the squash), zucchini (low cal and gives a good veggie boost), soba noodles (Japanese noodles packed with fibre and protein and have a nuttier taste than traditional pastas) and black bean pasta (packed with a lot more protein).

5. Desserts and puddings

Everyone’s favourite, puddings an desserts and sweet stuff. A great dessert full of good fats and antioxidants is dark chocolate avocado pudding or peanut butter avocado puddings.

Avocados are brimming with good fats, are a great source of vitamin E and dietary fibre and aids in better nutrient absorption. Dark chocolate is nutritious and is a powerful source of antioxidants. Peanut butter is high in valuable nutrition, full of healthy fat, lowers type 2 diabetes, aids in prevention of cardiovascular and coronary heart disease, etc. These desserts are perfect to satisfy the craving, though if you are following a calorie controlled diet be sure to have only one serving or whatever fits into your meal plan.

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Turmeric may be the answer to a number of  ailments. From digestion troubles to healing wounds—Chinese and Indian medicine have been using turmeric since the seventh century A.D. It’s always great to stick to all natrual herbs and spices, and Turmeric is as natural as you can get!

Turmeric is made from the dried rhizome’s of the turmeric plant. It’s available in many different forms such as tea, powdered spice, and as a capsule. Learn more about the turmeric plant and how it can help you.

“Totally Turmeric” on Health Perch

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Many people have a relatively good idea of which foods are healthy and which are not, or at least what foods are healthier than others.  But what most people are not aware of is the particulars of timing what you eat.  What I am talking about is, eating certain things at certain times.

By manipulating exactly WHAT you eat at certain times, you are able to an extent, enhance certain processes, such as muscle building, or blunt other processes like fat storage.

Now there are many opinions on the actual effectiveness of ‘meal timing,’ but I really believe that it can make a significant difference.  But, the other very important factor that you HAVE to control when wanting to lose or gain weight is the total number of calories that you take in.

Now first and foremost, you need to try and consume some protein at each meal.  By combining protein with other foods, you slow down the digestion of the meal, thus ensuring your blood sugar levels remain more or less constant, and do not jump too high and then crash.  You can also achieve this by adding foods high in fiber to your meals, such as vegetable like broccoli, green beans, spinach etc.

One of the most important points to remember is to not consume carbohydrates alone and after not eating for a long period of time, especially the fast acting carbohydrates which have little nutrients and fiber, such as sugar, sweets, fruit juices, soft drinks etc.  When you do consume these types of carbohydrates your blood sugar levels rise quite rapidly and then can come crashing down leaving you tired and lethargic.  Another effect which can take place when eating these foods alone is fat storage.  If the body’s carbohydrate stores are full it can end up storing those calories as fat, especially since these sugary foods cause the body to digest them very quickly forcing the body to actually do something with the calories quite rapidly.

This will still depend on a few other factors like your metabolism and how much carbohydrates you have had within the past few days.

For example, if we take a bodybuilder who has been restricting his carbohydrate intake for the past few days, he could be quite depleted, so when he starts to increase his carbohydrate intake, and only eat carbs, instead of gaining fat his muscles will actually use those carbohydrates to fill up, since your body stores carbohydrates within your muscles as muscle glycogen.  That’s why so many bodybuilders a few days before a show restrict their carbohydrate intake and then start to eat A LOT of carbohydrates on the day before or on the day of the show.  This really helps to give their muscles a full rounded and pumped look.  So we can see here that by manipulating what you eat really can make a difference.

Now the three times of the day when you really want to maximize the effects of the food which you eat are:

• Breakfast.
• Before your weight workout.
• After your weight workout.

Breakfast really is the most important meal of the day and far too many people eat the wrong things here or just skip it altogether.  By eating a good balanced breakfast you provide your body with the nutrients it needs, to provide you with energy for the rest of the day and since you have not eaten anything in eight or so hours by eating breakfast you can put your body into an anabolic state and get the muscle repair process started.

Anabolic state: A state of muscle building.
Catabolic state: A state of muscle breakdown.

An ideal breakfast would consist of a small piece of fruit, a large glass of chilled water, a few eggs and some form of carbohydrates, e.g. oats.  What I have just suggested contains all the different macronutrients, protein, fat and carbohydrates.  Now the portion sizes will depend on each person and on how active each of us is, but be sure to include a bit of everything.  Personally I have found that when I remove the carbohydrates (oats) from my breakfast (particularly when restricting my calories to lose fat) I have very little energy throughout the day and I feel very flat and lethargic.

But again it must work for you.

Nutrition before your workout can be manipulated in many ways.  Its probably not as important as breakfast and your post workout meal, but it can definitely help.  For instance if you workout long and hard you will need some carbohydrates to fuel your training, and as always you will need some protein to go with it.  But there are many people who just cannot eat a meal and then go train due to tension in their stomach even after two hours after eating.  So be sure to have a small meal at least one and a half to two hours before you train consisting of protein and carbohydrates. Some chicken and rice could do just fine.

.

If you have read many fitness magazines out there I’m sure you will have read that after training you need simple carbohydrates like sugar or glucose to spike your insulin in order to refill your muscles and get as much nutrients in them as possible in that 30 minute ‘magic’ window after you train.  Now I do not dispute these claims, but you really don’t need to worry too much about the exact type of carbohydrates to use.

These days there are certain supplements out there which are made specifically to use straight after gym for these exact reasons, but one look at the ingredients and you will find you are just paying for sugar in fancy packaging.

So, yes, your muscles will be fatigued and naturally will need some nutrients to repair them.  The sooner you can get to them the better.  What to eat?  What I would suggest is initially a protein shake with some milk and a banana followed by a whole meal after about an hour or two consisting of vegetables, protein and carbohydrates, such as sweet potato, green beans and chicken.  The reason for all of this is that the protein shake in liquid form digests much quicker than actual food so it can get to work immediately to repair your muscles.  Then once the process is started and you have something in your system you can move onto a decent meal.  You could always just skip the shake and consume the meal straight away as well.

Lastly eating at night, or before bed.  There are a lot of different opinions on eating at night and just before your sleep saying it will cause excessive weight gain since you are not doing anything physical so therefore you will end up storing what you eat as body fat, especially if you eat carbohydrates at night.  I do disagree with most of this.  If you are working out almost every day relatively intensely, you are going to be hungry at night.  So then what do you do?  What do you eat?  Well, go for a high protein snack.

It would be a wise idea to stay away from carbohydrates before bed since when you sleep you naturally release growth hormone, which helps repair your muscles and various tissues within your body as well as help you recover from your day to day activities.  Now when you eat carbohydrates (especially simple carbohydrates like sugar, and sweets) your body releases insulin which to an extent blunts the release of growth hormone.

This is a process which you really do not want to intentionally stop as you should try to maximize it while you can since as you age you naturally produce less and less growth hormone.  So at night try to stick to meals containing protein and maybe some good fats.  The good fats can be found in nuts, olives, avocados etc.

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Did you know that natural herbs and spices used in cooking, carry a whole host of health benefits? All the more reason to use them in your everyday cooking and meals.  We will take a look at just a few common ones and see how good they actually are for us.

Turmeric

Turmeric is quite a remarkable herb.  It is a perennial plant of the ginger family and has a mustard yellow colour.

Turmeric has so many health and medicinal benefits, from being a powerful antioxidant and having anti-inflammatory qualities to aiding in cancer prevention.

So if you currently do not use this in your cooking, I hope you will definitely include it after this!  The active medicinal ingredient in turmeric is called Curcumin which is responsible for the many anti-inflammatory, anti-oxidant, and anti-bacterial properties.

Some of its benefits include:

• Blood sugar: It can aid in stabilizing blood sugar levels.
• Cholesterol: It can aid in reducing your cholesterol levels.
• Arthritis: It can protect you against Arthritis, due to its anti-inflammatory and pain-relieving properties.
• Burns and cuts: It is a natural antiseptic agent and is used externally on cuts and burns in India.
• Alzheimer’s disease:  Inflammation inside of the brain has been suspected to be one of the contributing factors in the development of Alzheimer’s disease. Studies have shown that Turmeric has anti-inflammatory and anti-oxidant activity. Therefore, regular daily consumption of Turmeric capsules may be an effective way to prevent the onset of Alzheimer’s. [1]
• Cancer:  It can aid in the prevention of certain cancers such as breast cancer and prostate cancer.
• Asthma:  Due to its anti-inflammatory properties, it can help reduce the inflammation associated with asthma. Add 1 teaspoon of turmeric powder to a glass of warm milk, and drink this mixture as an effective asthma home remedy. [1]
• Colds and Flu:  Turmeric’s anti-bacterial, anti-viral, and anti-fungal agents can help our body fight against colds, cough and flu. [1]
• Diabetes:  Recent studies have shown that the antioxidant agents in Turmeric help reduce insulin resistance, which may prevent the onset of Type-2 Diabetes. [1]

*People with gallstones or bile obstructions should consult a doctor first before taking turmeric.

Cooking hints:

• Add a tea spoon of turmeric to rice to make yellow rice.
• Add a tea spoon to chicken, steak or lamb chops marinade.

Cinnamon

Cinnamon is a small tree that is commonly found in South Asia and the Middle East region. The cinnamon that we typically purchase in our supermarkets is actually the bark of this tree, either sold as sticks or ground into a powder. The two most popular types of cinnamon are Ceylon and Cassia, each of which are derived from different trees. [1]

Cinnamon has an extremely high anti-oxidant content, and the oil of cinnamon has strong anti-bacterial and anti-fungal properties.

Some of the benefits of cinnamon taken from [www.organicauthority.com][2] include:

• 1/2 teaspoon of cinnamon per day can lower your bad cholesterol (or LDL).
• Cinnamon may help treat Type 2 Diabetes by lowering blood sugar levels and increasing the amount of insulin production in the body.
• Cinnamon has antifungal properties, and it’s been said that candida cannot live in a cinnamon environment.
• Cinnamon can reduce the proliferation of leukaemia and lymphoma cancer cells.
• Cinnamon has an anti-clotting effect on the blood.
• Honey and Cinnamon combined has been found to relieve arthritis pain.
• When added to food, cinnamon inhibits bacterial growth and food spoilage, making it a natural food preservative. Just smelling cinnamon boosts cognitive function and memory.
• Cinnamon fights the E. coli bacteria in unpasteurized juices.
• Cinnamon has been found to be an effective natural remedy for eliminating headaches and migraine relief.
• Cinnamon can also help stablize blood sugar (which is great for weight loss).

One of the best benefits of cinnamon, I think, is the last point, aiding in stabilizing blood sugar levels.

This really helps with losing weight, keeping cravings at bay, and keeping energy levels constant.

Now just a small point here, with all of these, I am not saying as soon as you are done reading this go out and stock up on all these herbs and start adding them to everything you eat in order for you to reap their benefits.  No.  Too much of a good thing is not always good.

Even cinnamon for example taken in high amounts can become toxic.  So, rather just add a bit of them to some of your meals.

For example every morning add half a tea spoon of cinnamon to your morning oats (or cereal depending what you have) or add a dash to a cup of tea.  It tastes great and you can still get some of the benefits!

Black Pepper

Black pepper comes from the pepper plant, a smooth woody vine that can grow up to 33 feet in hot and humid tropical climates. They begin to bear small white clustered flowers after 3 to 4 years and develop into berries known as peppercorns. Ground peppercorns produce the spice we call pepper. [3]

Some of the benefits of black pepper taken from [www.organicfacts.net][4] include:

• Good for stomach: Pepper increases the hydrochloric acid secretion in stomach and thus, helps digestion. Proper digestion is essential to avoid diarrhoea, constipation and colic. Pepper also helps to prevent formation of intestinal gas. A pepper-added diet promotes sweating and urination.
• Helps to lose weight: The outer layer of peppercorn assists in the breakdown of fat cells. Hence, peppery foods are a good way to help you shed weight.
• Good for skin: Pepper helps to cure Vitiligo, which is a skin disease that causes some areas of skin to lose its normal pigment and turn white. According to researchers in London, piperine contained in pepper can stimulate the skin to produce pigment.
• Relief for cough and cold: Pepper gives relief from sinusitis and nasal congestion.
• The antibacterial property of black pepper helps to fight against infections, insect bites etc. A pepper added diet helps to keep your arteries clean.
• Good antioxidant: An antioxidant, like pepper, can prevent or repair the damage caused by the free radicals and thus helps to prevent cancer, cardiovascular diseases and liver problems.
• Enhances bioavailability: Black pepper helps in transporting the benefits of other herbs to different parts of your body.
• It is a good treatment for respiratory conditions like asthma, whooping cough etc.
• It is used to treat conditions of tooth decay and toothache. In ancient times, pepper was also used to treat eye problems.

Cooking hints:

• Rather add freshly ground pepper at the end of the cooking process. Since it loses its flavour and aroma if cooked for too long, adding it near the end will help to preserve its flavour.

All three of these herbs contain some minerals and vitamins which are very good for us, as well as fibre which aids in digestion of the food we eat.

References

[1] www.HomeRemediesWeb.com

[2] www.organicauthority.com

[3] www.whfoods.com

[4] www.organicfacts.net

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We are all used to the standard 3 meals a day, namely breakfast, lunch and supper.  But is this optimal for gaining muscle or losing fat, or even for general health?  And anyway, in between these meals I’m quite sure a lot of people have some sort of small snacks, so the majority of people are really eating more than those 3 meals, but the key is, WHAT to eat.

Now I truly believe in eating up to 6 meals a day.  Or rather let’s say 5 to 6 times a day.  Even when trying to lose fat.

There are many reasons for this which I will cover just now. In my experience, on average eating every 3 hours seems to work well for me, but each person can adjust this according to their own needs.  It could depend on things like the persons metabolism, schedule, how often and how intense they workout for etc.

Ok, why eat so often?

•  Well if we look at how we function as babies, we were feeding and drinking milk much more than three times a day.  If you don’t believe me ask your mother, I’m sure she will tell you how you kept her up at odd hours of the day and night!  The reason for this is to ensure healthy and constant growth as a mother’s milk is jam packed full of protein, essential amino acids, carbohydrates and some fat, all essential for growth.
•  As I’ve said in a previous article, protein cannot be stored by the body as protein.  For example carbohydrates is converted to glucose and then stored as glycogen in our muscles, and when needed for energy (say you do some sort of physical activity) your body converts the glycogen back to glucose to use as energy.  Now with protein your body does not store it (although any excess protein can still be stored as fat, so sometimes more is not always better).  So the point here is that your body is constantly repairing and building your muscles, more so if you weight train often.  So with that said by eating some protein every 3 hours you are constantly feeding your body which can then use those raw materials to repair and build your muscles.  Then the critical thing here would be to make sure that with every meal you include some sort of protein.
• You feel fuller throughout the day and have more energy.
• Something I realised when trying to gain weight and muscle was that with just three meals a day it is very hard to consume enough calories necessary to increase in size.  Each person’s body can really only utilise a specific amount of carbohydrates, protein and fat in a single sitting.  This depends a lot on each individual and their body’s needs.  Thus eating more meals provides you with more calories spread throughout the day, which enables the body to utilise and absorb more nutrients which can then be sufficient to build more muscle.

One thing which I have learnt the hard way, is that, unless you are being super strict with your diet for a fitness shoot or bodybuilding competition or your focus is to lose weight for instance, you should not worry so much about missing meals.  Always be prepared yes, but if you can’t have your meal at its normal time, don’t stress.  Just relax and eat at the soonest time you can.  You are not going to die or suddenly lose muscle if you eat one meal an hour later than normal.  And life is unpredictable so just don’t stress too much!

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I hope you didn’t open this article hoping to find some SECRET on how to lose weight or gain pounds of muscle quickly and easily.

 Unfortunately there is no secret or magic pill which you can just take without putting in the time and effort required.

I recently read an article from Joel Marion’s website, which sparked my interest and got me thinking.  What we will be talking about here, is a single ‘ingredient’ in actual foods. It’s not really a ‘secret’ ingredient per se but for the sake of getting the point across we will call it that.

Take a look at this list of foods:

• Steak
• Strawberries
• Peanuts
• Avocado
• Blueberries
• Potatoes
• Sweet potatoes
• Lettuce
• Fresh milk
• Olive oil
• Salmon or any fresh fish
• Bananas

The list could go on and on, but what do all these foods have in common?  They all basically have ONE ingredient in them.  They do not have anything added to them.  Strawberries are just strawberries, they do not have any additional ‘substances’ put in them to make them a final product.  The ingredients for strawberries are….. Strawberries!  Just take into account that here we are dealing with all organic substances so we can assume and hope that no other chemicals have been added to them.

So in essence the majority of the food that we consume should be kept to these ‘one’ ingredient foods, as these types of food are much healthier for us, allow for the proper digestion process and can aid in preventing all sorts of illnesses.

Prevention is the best cure!  They are packed with varying amounts of vitamins, minerals, protein and fibre which the body is able to readily absorb.  The aim is to try and avoid anything with a long list of ingredients and preservatives (e.g. Calcium propionate).  Stick to foods which CAN go off.

If you are doubtful of any product, ask yourself can it go off?  If the answer is no then you should really try to avoid those products.  Let’s take a simple example, bread.  If you walk into any grocery store and head over to the baking section, where they sell all the breads.  You will essentially find two types of bread.  The first type will be the freshly baked bread which was made by the grocery store.  And the second type is all the different brands of already made bread in their own packaging ready to go.  What’s the difference between the two?  Well if you take one of each home, you will find that the freshly baked bread will end up getting mold on it and becoming hard within about 4 – 5 days or less, whereas the other type of bread may last up to 2 weeks.  So the latter type has all sorts of preservatives added to them to enable them to last that much longer.

In this day and age with so many different products available, it can be hard to completely avoid all the bad stuff, especially when most of the ‘unhealthy’ foods are the most convenient for us, and let’s face it most of them taste really good.  But we need to try to be educated on all these points so that we can start to make better food choices for us as well as for our younger generation.  Moderation is key!

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