Posts tagged: organic food

Bowl Of Cereal Vs. Organic Apple & Grapefruit

Bowl Of Cereal Vs Organic Apple & Grapefruit
Graphic: © herbs-info.com. Images source – Pixabay (PD).

In the words of nutritionist Adelle Davis, “Eat breakfast like a king, lunch like a prince and dinner like a pauper.”

Breakfast is rightfully regarded as the most important meal of the day – it makes us happier, lowers the risk of Type 2 diabetes, boosts our cognitive performance, and prevents weight gain. [1][2][3][4] However, these health benefits have more to do with the content of your breakfast than the timing.

What is in a Bowl of Cereal?

As far as convenience is concerned, a bowl of cereal is an easy pick for most people – but at a cost. Cereals are often loaded with unhealthy carbohydrates, high-processed foods, unnecessary additives (e.g., preservatives), and sugars that may wreak havoc on your body.

Word of Advice: Ignore the marketing ploys and health claims in the commercials or on the front of the box. Always read the ingredients list before indulging in a bowl of cereal – the devil is in the detail! That said, there are several healthier alternatives such as whole foods (fruits, grains, vegetables, etc.) or dairy products.

What is in an Organic Fruit-Based Breakfast?

Rather than eating a bowl of cereal with questionable ingredients, consider single-ingredient foods such as grapefruits and apples.

As one of the most nutritious citrus fruits, grapefruit is rich in fiber, nutrients, and antioxidants. [5] A medium-sized grapefruit contains vitamin C (64% RDI), vitamin A (28% RDI), fiber (2 grams), low calories (52), protein (1 gram), magnesium, folate, thiamine, and potassium.

Likewise, a 182-gram apple is rich in fiber (4 grams), potassium (6% RDI), vitamin K, manganese, vitamin C (14% RDI), vitamin E, and B vitamins. Additionally, apples contain polyphenols (micronutrients packed with antioxidants), especially on the skin.

So, what is your choice? A bowl of cereal or organic apples and grapefruit?

Please note that this content should never be used as a substitute for direct medical advice from your doctor or other qualified clinicians.

References:

[1] Breakfast Cereal and Caffeinated Coffee: Effects on Working Memory, Attention, Mood, and Cardiovascular Function http://www.sciencedirect.com/science/article/pii/S0031938499000256.

[2] Eating patterns and type 2 diabetes risk in older women: breakfast consumption and eating frequency http://ajcn.nutrition.org/content/early/2013/06/12/ajcn.112.057521.abstract.

[3] Effect of breakfast composition on cognitive processes in elementary school https://ase.tufts.edu/psychology/spacelab/pubs/MahoneyEtAl.pdf.

[4] Association between Eating Patterns and Obesity in a Free-living US Adult Population http://aje.oxfordjournals.org/content/158/1/85.full.

[5] Grapefruit, raw, pink and red, all areas Nutrition Facts & Calories https://nutritiondata.self.com/facts/fruits-and-fruit-juices/1905/2.

I Really Don’t Want The Right To Know

I Really Don't Want The Right To Know
Graphic: © herbs-info.com. Image source – Pixabay (PD).

You are what you eat! The health of our bodies significantly depends on the drinks and foods we consume. With this in mind, are you aware of the ingredients you swallow every day? Does your food hinder your health or does it nourish your body?

Think about it: your family diet is one of the most significant determinants of the proper development and growth of your children. Even as we get older, the nutrients you consume help ward off health issues and give you the energy (physical and mental) to take on the challenges of adulting.

What do you know about the Food you Eat?

By noticing what you’re eating and feeding to your family, you become more aware of what your body needs – and this is the first step towards healthy eating. As a starting point, ask yourself these questions:

⦁ How much water do I drink every day?

⦁ Does my diet contain healthful vegetables and fruits?

⦁ Am I practicing mindful eating, whereby I pay attention to the eating experience? This also includes how you chew the food and appreciate the taste.

⦁ What is the size of my potions? And how frequently do I eat?

⦁ Do I always read the ingredient list of the packaging of the foods I buy?

⦁ Are nutrient-dense whole grains part of my diet?

⦁ Do I have a dietary plan to maximize my intake of necessary nutrients?

⦁ Does the food on my table contain unnecessary additives and preservatives?

⦁ Am I aware of ultra-processed foods and their health risks?

Please note that this content should never be used as a substitute for direct medical advice from your doctor or other qualified clinicians.

How To Make Your Own Amazing Organic Raw Chocolates

rawchocImage background – Fotolia.com #46451620 © BeTa-Artworks

This healthful, natural recipe uses natural substitutes for sugar and is super nutritious as well as delicious!

Making your own raw chocolate is an amazing culinary experience – fun, surprisingly easy and will fill your kitchen with tantalizing aromas. Home made chocolates make an amazing gift for your sweetheart, friends or family….. if you can manage to resist eating them all first!

To make the chocolates organic (which we think is a brilliant idea) obviously make sure the ingredients you are using are organic.

Note: – Agave nectar has come under recent criticism for its high glycemic index and the fact that is is often very processed! For a good natural sugar, try coconut nectar instead – lower GI and unprocessed.

Additives And Custom Variations For Your Raw Chocolates

Custom is the way to go: There are many things you could add to the chocolate for fantastic flavors and/or nutritional benefits.

Vanilla

• Dried fruit – goji berries, cranberries, blueberries, acai, figs etc.

• Crushed coffee beans

• Maca

• Sea salt

• Coconut

Hazelnuts, almond, walnuts or other nuts

Honey

• A few drops of (must be “food grade”) oils/essences i.e. orange oil, peppermint, lemon, rose. Never use any oil that is considered “not to be taken internally” (i.e most essential oils are off limits)

Cinnamon, dried lavender or other culinary spices

• Herbal tinctures (Rhodiola, Damiana etc)

To get really fancy, here are some further possibilities to explore. There’s really no limit to the creative possibilities:

1. Different layers or centers. You could also blend up different “darknesses” by varying the ingredients – and even swirl them together.

2. You could also explore different shapes: I researched “chocolate molds” on amazon and sure enough, you can find them in an astonishing variety of shapes and sizes.

3. Different textures – for smooth chocolates, use powdered additives: Nuts can be crushed or left whole; dried fruit chopped to varying fineness depending on the desire result.

Here, then is the excellent full raw chocolate recipe from our friends over at Indigo herbs.

Have fun making (and eating) your own chocolates, and let us know your favorite additions and tips in the comments!

Article: Alex N