Wash, Rinse, Repeat!

You know that funky taste your veggies have? You may actually love your veggies but you don't realize it because of the overbearing taste of the pesticides put on by commercial farmers.

Wash your fruits and veggies thoroughly! Pesticides are proven to cause certain types of cancer and ADHD.

How do you avoid these scary statistics?  

Buy organic when possible. I know Organic is more pricey than commercially farmed fruits and vegetables, but buying these Organic foods WILL increase your quality of life. 

 We justify buying a new car or even a new shirt... yet we avoid a head of organic lettuce because it is $.50 or $1.00 more than the chemical covered brand....?!

When you purchase food, you are essentially placing a vote. The food industry is the largest industry in the United States and the industry listens to Y-O-U!

Remember supply and demand? That method is still in effect. SO-when you buy more natural and organic items, your local food market understands that through inventory and responds by buying more of those items. IN TURN, the healthy companies need to produce more of the nutritious food and they get paid to do so. So, the more people that purchase great, healthy, all-natural, nutritious foods, the more the supply goes up and the less these items will cost. I repeat....YOU are placing a vote every time you buy food. Are you voting for a future of affordable healthy foods and a great life or do you vote for a future full of chronic illness and expensive hospital bills? YOU DECIDE.

GOOD NEWS!!!!
NOT ALL FRUITS AND VEGGIES NEED TO BE PURCHASED ORGANICALLY.

PESTICIDES ARE LARGELY ON THE OUTSIDE OF FOODS. Therefore, foods with an outer peel aren't always necessary to purchase organically (ie. bananas, oranges, mangoes).  Below is a list of foods with varying pesticide levels. What to eat... What to steer clear of...

Fruit & Vegetable 

BEST TO WORST PESTICIDE levels 

(*purchase the last items CERTIFIED ORGANIC for better health*)

Rank	Fruit or Veggie
1 (Best)	Onions
2	Avocado
3	Sweet Corn (Frozen)
4	Pineapples
5	Mango (Subtropical and Tropical)
6	Sweet Peas (Frozen)
7	Asparagus
8	Kiwi Fruit (Subtropical and Tropical)
9	Cabbage
10	Eggplant
11	Cantaloupe (Domestic)
12	Watermelon
13	Grapefruit
14	Sweet Potatoes
15	Honeydew Melon
16	Plums (Domestic)
17	Cranberries
18	Winter Squash
19	Broccoli
20	Bananas
21	Tomatoes
22	Cauliflower
23	Cucumbers (Domestic)
24	Cantaloupe (Imported)
25	Grapes (Domestic)
26	Oranges
27	Red Raspberries
28	Hot Peppers
29	Green Beans (Imported)
30	Cucumbers (Imported)
31	Summer Squash
32	Plums (Imported)
33	Pears
34	Green Beans (Domestic)
35	Carrots
36	Blueberries (Imported)
37	Lettuce
38	Grapes (Imported)
39	Potatoes
40	Cherries
41	Kale / Collard Greens
42	Spinach
43	Sweet Bell Peppers
44	Nectarines
45	Blueberries (Domestic)
46	Apples
47	Strawberries
48	Peaches
49 (Worst)	Celery

(Stats provided by http://www.foodnews.org/ )

*****(not so) FUN FACT***** "Celery ranks worst when it comes to pesticide contamination. 95% of celery tested contained pesticides, and 85% contained multiple pesticides. A single celery had 13 different chemicals on it, while 67 different pesticides were used on the entire group of celery."

Learn more about Pesticides

Stay Well 

XO

Variety is the Spice of LiFe!

Do you know a picky eater?

People choose to eat foods for a variety of reasons (i.e., taste, texture, habit, culture, emotion, etc). When people choose to eat the same foods every day, however, they are putting themselves at a risk of malnutrition.

Example Diet for hypothetical "Sara:"

Sara is trying to lose weight and she heard eggs are good for her body. She decides to eat the current fad  "Egg Diet" every day until she loses weight.

Breakfast: Egg whites, 1/2 melon - (VIT C, RIBOFLAVIN, POTASSIUM)

Lunch: Egg salad, 2 celery sticks, 2 pieces white bread - (RIBOFLAVIN, IRON, B12, FOLATE, VIT A, VIT E)

Dinner: Egg Omelet with cheese- (RIBOFLAVIN, IRON, B12, FOLATE, CALCIUM)

Snack: Processed 100 calorie pack- (NOT A SIGNIFICANT VITAMIN SOURCE)

Only 5 or 6 nutrients....What about the rest of the vitamins and minerals?

Okay, I know this is a bit extreme but I wanted to make a point. Eggs are very healthy and a great source of certain vitamins and Protein. To eat eggs all day however, is overkill. When you fill up on the same food source all day you are certainly providing your body with adequate calories but you are seriously lacking in NUTRITION. Remember how I said our bodies run like cars? Our cars do not run solely on oil, right? Our bodies do NOT run on just one or two vitamins...

We need to check that we have enough vitamin "x,y,z" so that we do not get chronically ill and harm our bodies. Sara should add a VARIETY of food sources into her diet to fuel her body and insure optimal health.


Example of MODIFIED diet for hypothetical "Sara:"

Breakfast: 2 Egg whites 1 Whole Egg, Whole grain English muffin, 1/2 c Fresh mixed fruit- (RIBOFLAVIN, FOLATE, B12, NIACIN, IRON,  VIT C, THIAMINE, POTASSIUM VIT A, MAGNESIUM, VIT E, CALCIUM)
Lunch: 3 oz Tuna fish, 1 tbsp Mayo (made with heart healthy oil),  Lettuce, Tomato, Whole Wheat Pita- (B12, NIACIN, IRON, B6, MAGNESIUM, POTASSIUM, RIBOFLAVIN, VIT E, OMEGA-3, LYCOPENE)

Dinner: 1 cup Steamed Mixed Vegetables, 3oz Chicken Breast, 1/2 Sweet Potato- (VIT C, VIT A, FOLATE, IRON, RIBOFLAVIN, POTASSIUM, ZINC, B6, THIAMINE, MAGNESIUM,NIACIN, B12)

Snack: 4-6 oz Yogurt with 1/2c Fruit mix, 1tbsp Wheat germ- (CALCIUM, VIT D, VIT C, VIT E, IRON, FOLATE, POTASSIUM, NIACIN, B6, ZINC, THIAMINE, MAGNESIUM)

15+ nutrients!  ... as well as fiber and Omega-3s for brain and heart health. Big improvement from eggs and white bread!

...NOW IT IS YOUR TURN!


I DARE you to try a new food today.
You do not have to love it, but if you at least try something you have never had before, you are taking a step in the right direction.

I will start posting the "New Food of the Week" every Monday and you have the entire week to go to the grocery store and pick it up and try it. I urge you to try the new food RAW first, then you cook it, or prepare it how you see fit. I will suggest these new foods AND even add a recipe that the food works well in. All of the "New Foods" are natural and therefore contain VITAMINS and MINERALS. Your body will thank you!

Good luck on your new endeavor and do not forget to keep me posted on your new experiences!

**

New Food of the Week: Plain Greek Yogurt
(Brand Names: Chobani, Fage, Oikos)

Why your body will LOVE you: Probiotics: are healthy bacteria that ward of bad bacteria and keep our stomachs happy. The probiotic benefits in yogurt are proven to restore health and aid in digestion. The Protein in this yogurt is more than double of most yogurts and will keep you satisfied for a long time. Vitamin D and Calcium help build our bone structure and actually have been proven to aid in weight loss. What is not to love?

Try it as a substitute for: Sour Cream, Butter/eggs in bakery recipes, Dips, Spreads

Recipe:
Greek Goddess Parfait

6 oz Plain Greek Yogurt
1/2 c Fresh Fruit
2 Tbsp Wheat Germ, OR granola, OR your favorite low sugar, high fiber cereal
1 Tbsp Agave Nectar (better alternative to sugar or syrup. can be purchased at most grocery stores)

*Layer the ingredients individually in a glass cup and enjoy!

Stay Well

xo

Questions? Leave a Comment!

ASK MISH!

Hey to everyone! The last 5 posts have been, what I believe to be vital components of understanding Nutrition. I urge you all to ask me your Nutrition/ exercise questions either by leaving a comment or via e-mail @ Nutrishmish@gmail.com so that we can all learn from each other. You can leave an anonymous question if you feel more comfortable doing it that way. Regardless, I will answer all questions by posting their answers in my next blog. The more you know, the less you will feel burdened by making a change to live a healthier lifestyle. Ask anything! I am here as a valuable resource! I look forward to hearing from you!

Pro Athletes.. Pro gress.. Pro tein

Plain and simple...

Especially when trying to lose weight, Protein plays a vital role. Proteins and their simpler components (amino acids) are the building blocks of many functions in our bodies including hormone synthesis, neurotransmitters (involved with nerves), and Muscle development... to name only a few.

Although protein yields the same amount of calories per gram as carbohydrates (4 cal/g), digestion time differs.  Proteins digest over a longer period of time and can actually keep you fuller, longer for the same caloric cost of a carbohydrate (and a lower caloric cost than a Fat- 9cal/ g). So when trying to lose weight, eating a diet rich in both complex carbs and lean proteins will help keep hunger at bay as well as keep your blood sugar stable(aka no more hunger pangs and ravenous eating).  When you aren't starving for food, you are more likely to choose foods that will benefit your weight and overall health.

So what is a lean Protein?

Dairy
When looking for smart Protein choices choose low fat or fat free dairy products- ALWAYS! Regardless of your weight, reduced fat dairy products are always the best choice because of the significant reduction in saturated fats and high levels of calcium. Calcium is beneficial for structure and development of teeth and bones as well as weight loss.

• Yogurt
• Cheese
• Milk
• Ice Cream

Meats

When looking at meats, choose those with low fat ratios (93/7 or 99% fat free). We do this for the same reason as reduced fat dairy. Because dairy and meats are both produced from animals, we must always pay attention to fat ratios in animal products. Aside from cholesterol, when we eat full fat animal products, susceptibility of acid indigestion and fullness are often associated. So why feel uncomfortable after a meal? Instead look for labels that read "LEAN" or "EXTRA LEAN."

• Turkey Breast
• Chicken Breast
• Egg Whites (separate by hand or by already separated)
• Seafood (Tilapia, Cod, Tuna, etc.)
• Lean cuts of beef and pork (Sirloin, Top Round, Shoulder, Tenderloin)
• Bison (great hamburger meat alternative! only 2gFat vs 9gFat in beef)
• Ostrich (great alternative to the classic Hamburger) 97% Fat Free

**FUN FACT**

Most health minded individuals may choose a Turkey burger or a classic Hamburger while dining. BUT more often than not, turkey burgers served in restaurants are HIGHER IN SATURATED FAT AND CALORIES than a Hamburger! If you are seriously craving that Burger, get the hamburger and try to eat half, rather than the entire meal. Better yet, ask to replace the french fries with healthier alternatives such as vegetables, fruit, or baked potato.

Beans/ Legumes
Beans and Legumes are alternatives to meat proteins and actually are packed with enough fiber to potentially lower your cholesterol and blood pressure. These power-packed choices will keep you full and taste great in many recipes! There are many varieties of these plant based proteins and they should be paired with whole grains for optimal nutrition.

• Black beans ( great substitute for your TWICE fried "Re-fried" beans)
• Garbanzo beans/ Chick Peas (used in hummus, great in salads or dips)
• Lentils
• Soybeans/ Edamame (this tasty bean makes Tofu and can be used to replace cheese and dairy in many recipes)

*Use Soy sparingly. Although this plant is potentially beneficial for lowering cholesterol and increasing health, too much of anything is not a good thing. Remember it is never the poison, it is the DOSE.
Soy is found in many products today so make sure to READ YOUR INGREDIENTS and have 1/2-1 serving daily or 4 servings per week. (1 serving is 8oz Soy Milk, 1/2 tofu, or 1/2 edamame, 1 tbsp soy sauce)

Now that you know the Protein basics here is a bit more information on different types of Proteins...

Whey: Quick absorbing protein, best used post workout for muscle regrowth. (most readily absorbed in powder form mixed with water, also found in dairy)
Casein: Slow digesting protein best eaten with last meal. This will slowly digest while you sleep to help sustain muscle. (found largely in dairy products)
Egg Protein: Protein in eggs are found in the white. This is the most natural form of protein and will digest slowly and keep you full for hours. The egg yolk contains fat and very beneficial vitamins such as choline, iron, vit D & E, and many B vitamins. (by the way.. there is no nutritional difference between brown and white eggs)
Soy Protein:Plant based protein useful in lowering cholesterol and arterial plaque but not useful in muscle growth and repair.

One last little tidbit...

Some people, women especially, get nervous when they hear the word MUSCLE. The truth is, muscle burns fat.  The more muscle we have, the more fat we burn. It is physically impossible to eat an all-natural diet and gain muscle mass similar to a man's body. So when I say protein builds muscle, what I am saying is that Protein will in turn, help your body metabolize fat quicker. (that means eating normal size meals and not starving yourself to lose weight) YAY!

The maroon bit is 1 lb of MUSCLE. The yellow bit is 1 lb of FAT. Both are the exact same weight. Which would you rather have on your body frame? It is that simple. Muscle is tighter and takes up less space.

 What did we learn?

• Plant based proteins (soy, quinoa, beans, legumes) are good for lowering arterial plaque and bad cholesterol ans should be eaten with whole grains for optimal nutrition benefits (i.e. rice and beans)

• Lean Animal proteins will digest slowly aiding in feeling satisfied for longer periods of time, hence eating less and losing weight(turkey, egg whites, dairy).
• Muscle burns fat! To build muscle, exercise properly, have whey protein post workout to repair and rebuild muscle, and eat slow digesting proteins with every meal. 

Questions? Leave a Comment! 

Stay Well

XO