Nutrition | Health & Wellness

Pay Attention to Nutritional Labels

When you go grocery shopping do you pay attention to the nutritional labels on packaging or do words like “fat free” and “zero calories” say enough for you?

According to the market research firm NPD Group, Americans that do pay attention to labels seek whole grains, vitamin C, protein, dietary fiber and calcium as their top five dietary needs. Overall, these are important things to have in your diet, however other things may be more important – like iron.

“Growing adolescents and premenopausal women tend to be deficient in iron,” Lalita Kaul, a spokeswoman for the American Dietetic Assn. and a professor at Howard University’ s College of Medicine told to The LA Times. ” Vitamins A and C, calcium and iron should all be looked at.”

The research also showed that Americans steer clear of sugars, sodium, fat, cholesterol and trans fatty acids. All in all, the research proves that people are educated, but still missing some facts.

Tell FitGloss: What do you look for on nutritional labels?

Western Diet Breeds Bad Bacteria in Kids

kidpeach Western Diet Breeds Bad Bacteria in Kids As if I don’t have enough Mommy guilt already, a recent study found that the typical Western diet can cause bad bacteria to flourish in our kids’ stomachs.

The study, published in the Proceedings of the National Academy of Sciences, compared the diets (and fecal matter) of healthy children from Burkina Faso in West Africa to that of healthy children from Italy. The West African children consumed a diet of cereal, legumes and vegetables and a small amount of meat protein. Children in Italy consumed more meat and significantly more fat and sugar not to mention calories. The study found that the gut flora in the West African children was a more beneficial bacteria, whereas the bacteria in children who ate a Western diet is linked with obesity.

So what’s a Western society mom to do? Cut back on the processed foods. Yes, boxed cereals and mac and cheese are quick and easy, but when it comes to kids fresh is better. Include fresh fruits and vegetables in every meal and keep a bowl handy for convenient snacks. Experiment with different whole grains for dishes — you’ve probably served brown rice, but have you tried quinoa or triticale? And cut back on meat portions. Protein is important for growing kids, but we tend to over serve meat portions in our society. And remember that beans are also an excellent source of healthy protein.

Healthy Foods to Boost Sex Drive

kissing 299x300 Healthy Foods to Boost Sex Drive The term “functional foods” describes any food that serves a purpose beyond nourishing your body. Some functional foods help ward off cancer or heal certain conditions. But these foods really put the fun in functional … these foods boost your sex drive.

A healthy sex life can lead to a stronger, more secure relationship with your partner. Sex is also a calorie burner and stress reliever. I know I can’t think of a more fun way to release stress! If you’re looking to feed your libido, give these foods a try:

- Nuts contain fatty acids important for keeping hormones balanced. Try a handful of almonds for a energy-boosting snack.

- A can of whipped cream isn’t just a fun addition to your bedroom activities. It turns out full fat dairy boosts the production of estrogen and testosterone. But keep this treat to a minimum — full fat dairy isn’t a diet friendly food.

- Long regarded as an aphrodisiac, figs are rich in protein. Try incorporating figs into a light dessert after serving your partner a romantic meal.

- Energy-boosting avocados contain monounsaturated fats which are great for mood and blood flow.

- Possibly the most well known aphrodisiac, oysters are powerhouses for zinc which is critical for hormone production.

- Bananas are high in potassium for energy and bromelain, an enzyme which is thought to boost sex drive.

- Dark chocolate releases serotonin a feel-good hormone.

Gloss How-To: Manage Depression With Healthy Living

depression1 300x211 Gloss How To: Manage Depression With Healthy Living We all feel down from time to time, but depression is a lasting, persistent feeling that can start to interfere with your life. The symptoms include difficulty making decisions, feeling tired and run down, restlessness, difficulty sleeping, loss of interest in your own life and appetite changes.

If you’re feeling depressed, it’s important to see a health care professional. Medication and therapy can really help you get back on track. In addition to that, you can also take charge of your own health. There are many lifestyle choices that can boost your mood, enhance your energy and help alleviate depression.

- See the sandman. A consistent, healthy sleep schedule is vital for your energy level and mood. Prepare yourself for a good night’s sleep by avoiding daytime naps, exercising three or more hours before bed and doing something to relax your mind and body right before bedtime (such as taking a bath). If you find you still cannot sleep, try staying in bed and reading, writing in a journal or completing a crossword.

- Be active. An active lifestyle with regular exercise will help you keep fit and energized.

- Eat right. Some people may turn to snack cakes and chips when they’re feeling blue, but that’s the opposite of what your body needs. Healthy eating, in general, will keep you energized and feeling great. What’s more, certain foods may fight depression.

- Replace unhealthy behaviors. When you’re worrying or starting to feel really down, don’t engage in unhealthy habits. Instead, get up and get busy. Do a chore around the house, work in your garden, help out a friend or family member — just get your body busy and give your mind something new to think about.

Breast Cancer: Protect Yourself With Nutrition

breastcancernutrition 220x300 Breast Cancer: Protect Yourself With Nutrition Who among us doesn’t know somebody who has dealt with breast cancer? I count myself lucky that I know many more survivors than I do those who have lost their battle. Getting mammograms as recommended by your doctor is important for early detection, but you can also take proactive measures to protect yourself from breast cancer.

There are many risk factors for cancer; some, such as family history and age, can’t be controlled. But other risk factors, such as your weight, are in your control. While the American Cancer Society states that the link between weight and breast cancer is conflicting and complex, factors such as gaining weight in adulthood and carrying more weight around your waist can increase your breast cancer risk. The ACS recommends staying at a healthy weight to reduce your risk. A light, nutritious diet and a regular exercise routine will help you maintain a healthy weight. But, for added protection, you can also incorporate some diet-friendly foods with cancer-fighting properties.

- Almonds, olive oil and avocados contain oleic acid, an Omega-9 fatty acid that helps kill cancer cells.

- Barley, oats, beans and ground flaxseed contain lignans, a phytochemical that may make estrogen less biologically active and may reduce cancer-related growths.

- Dark chocolate, purple grape juice and red wine contain flavonoids which repel free radicals. Just don’t go overboard on the chocolate and wine!

- Dark-green vegetables (e.g. kale, spinach or broccoli) and deep-orange fruits and vegetables (e.g. squash, carrots or mangoes) contain vitamin A which is thought to reduce the damage free radicals create in the body.

- Green leafy vegetables, peas, beans and citrus fruits contain folate. A Swedish study concluded that women with high folate levels had a 44 percent lower risk of getting breast cancer.

- Tomatoes, watermelon and guava contain lycopene, which may inhibit the growth of breast cancer cells.

- Cruciferous vegetables such as cauliflower, broccoli, cabbage and Brussels sprouts contain sulforaphane which inhibits the growth and spread of cancer cells.

- Fatty fish (e.g. salmon) and eggs contain vitamin D which has been linked to lowered breast cancer risk. You can also find vitamin D in fortified milk and orange juice.

Diet Disaster: Foot-Long Burgers

carlsjr Diet Disaster: Foot Long Burgers As if double cheeseburgers weren’t enough, Carl’s Jr. and Hardee’s are testing out a new foot-long cheeseburger. Three meat patties, three slices of cheese, a foot-long bun, and toppings add up to 850 calories, and 20 grams of saturated fat.

Fast food has a place in life, even when you’re trying to be healthy. When you’re pinched for time, a drive through is undeniably convenient. But sandwich options like this new foot-long burger are just diet disasters. Instead, choose lean meats and grilled sandwiches instead of fried. Choose toppings such as mustard, lettuce and tomato while skipping the mayo and other high-fat options. Say no when asked if you “want fries with that” — many fast food restaurants offer sliced apples, carrots or other light alternatives to fries. And drink water instead of soda.

Some diet disasters to avoid:

Carl’s Jr. Chili Cheese Six Dollar Burger — 1,000 calories, 56 grams of fat.
McDonald’s Angus Bacon& Cheese — 790 calories, 39 grams of fat.
Burger King BK Quad Stacker — 930 calories, 65 grams of fat.
Wendy’s Baconator Triple — 1,360 calories, 91 grams of fat.
Sonic’s Crispy Chicken Bacon Ranch — 1008 calories, 112.3 grams of fat.

Health Tip of the Day: Crash Hour Savoir

Health Tip of the Day: Crash Hour Savoir I’m going to fill you in on a little secret that I’d like to call my “Crash-Hour savior.” First, allow me to explain Crash Hour: it begins around 4pm. You’re sitting at your desk staring blankly at your computer screen, wishing you could check out for the day…but your to-do list (and boss) won’t allow. The solution: a grande cup of coffee.

That’s crash hour and of course, you can relate. We’re all guilty of it, but you may not be aware that the cup of coffee you turn to to get you through the rest of your day is doing more damage than you think. New York City nutritionist, Dara Godfrey, gave me a better solution.

“Swap your coffee for a snack that’s more fulfilling — like an apple with peanut butter — to last you until dinner,” Godfrey advises.

The apple and peanut butter combo has protein and good carbs that will help sustain your hunger and re-energize you so you can power through the end of your day. Coffee can also help energize you, but then will just make you crash. Plus, that hit of caffeine will also make you hungrier come dinnertime…which could lead to overeating…which we certainly don’t want!

Gloss Find: Clif Quench

p99189b Gloss Find: Clif Quench As a fan of Clif Bars for healthy and satisfying on-the-go snacks, I was excited to try Clif Quench — an organic sports drink that’s only 45 calories. Sold!

Clif Quench tastes just like a light lime thirst quencher and is just as refreshing as it’s competitors — only healthier. The formula leaves out the high fructose corn syrup, artificial flavors and other undesirable additives — plus, the bottle is also made from 40% recycled plastic.

Clif Quench currently comes in four flavors — Lime-Ade (our favorite!), Fruit Punch, Orange and Strawberry Citrus.

Buy Clif Quench in bulk at Amazon.com