"Berry" Your Sweet Cravings With This Simple, Easy Snack!

"Berry" Your Sweet Cravings With This Simple, Easy Snack!

Posted by Unknown on 3:06 PM in Health Tips, Recipes,

It's 3 o'clock in the afternoon, and your stomach is growling embarrassingly loud! You're getting so hungry that the last stale donut left on the table in the lounge looks like a million dollar dessert. Or, the cookies in the pantry you swore you wouldn't touch, since they're for your kids' lunch, are now on the endangered species list. Perhaps the ice-cream in the freezer reserved for surprise guests or special occasions, now changes to reserved for your "not-so-welcome" hungry tummy guest.

So, caving to your cravings, you go ahead and eat them! It might taste amazing at first, but 30 minutes later, you notice you're hungry again, tired, and moody. Why? While these sweet snacks might seem like a good idea at first, they lack the satisfying nutrition your body actually needs!

Instead of going for the first empty calorie snack you see in front of you, make plans ahead of time and opt for a healthy snack full of protein, simple carbs, and healthy fats. It will boost your concentration, provide energy, and keep you fuller, longer!

This snack recipe is really simple, quick, and easy to prep! You can store everything in a container, leave in the fridge, and grab when you need it! Plus, did I mention it's absolutely delicious?

It's composed of berries, greek yogurt, nuts, and a drizzle of raw honey. That's it!

Berries will help provide you with some of the quick energy you need, plus they're full of antioxidants, fiber, minerals, and vitamins, such as C, B, and K. Greek yogurt has protein, which is good for your focus. It also has calcium, vitamin B-12, and probiotics, which contributes to a healthy gut.

Almonds contain healthy fats that will satiate your hunger. Besides keeping your tummy happy, almonds have vitamin E, which is great for your skin and helps to regulate hormones!

Raw honey is a natural energy source, antioxidant, and a great substitute for sugar!

What you need:

• 1 cup of 2% fat greek yogurt 
• 1/2 cup of strawberries
• 1/3 cup of blueberries
• 1/4 cup of blackberries
• 12-15 almonds (chopped)
• 1 Tbsp raw honey 

How to prepare:

• Wash your berries (strawberries, blueberries, and blackberries) thoroughly with water
• Remove the strawberry stems and slice the strawberries in half
• Add strawberries, blueberries, and blackberries in a bowl
• Top the berries with greek yogurt 
• Chop the almonds (*tip: place them on a cutting board, take a knife, place the tip of the knife on the board, above the nuts, and slice the almonds in a "paper cutter" motion, from up to down. Keep slicing the almonds until they are all chopped)
• Sprinkle almond pieces on top of the yogurt
• Drizzle honey on top
• Enjoy!😊

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The Harm of Artificial Colors in Our Children's Diet: A Guest Post by Troy Ampalayo from Organic Superfoods

The Harm of Artificial Colors in Our Children's Diet: A Guest Post by Troy Ampalayo from Organic Superfoods

Posted by Unknown on 12:15 PM in Health Tips,

Continuing my topic about the harmful effects of artificial colors and dyes in our children's diet, I'd like to welcome guest Troy Ampalayo from Organic Superfoods and his helpful insights:

The public know that our bodies are affected differently by several food products, especially with preservatives and colors. Some of the common effects might include caffeine that is known as energy booster; red wines and aged cheeses triggering headaches; or high fat or even acidic foods that cause heartburns. But what is worse about this scenario in which most people don’t know is how these preservatives, artificial food colors and flavors affect our growing children. It is also a reason why organic superfoods advised to be part of our children’s diet. These superfoods can actually preserve a healthy lifestyle.

There are studies conducted in the year 2007 by a team from known university proves that a variety of usual food colors and the preservative sodium benzoate – an ingredient found in many soft drinks, salad dressings, fruit juices and other foods – causes some of the children to be more hyperactive and distractible than usual.

The research discovered that children aged three, eight, and nine-year olds were practically more hyperactive. They showed shorter attention span if they drink or eat foods containing preservatives and colors. However, this study didn’t point out that such preservatives and artificial colors and flavors cause ADHD or that the impact of these foods is only children with ADHD. In response to the raised questions about the matter, research points out that there is no exact evidence that the food additives cause attention-deficit/hyperactivity disorder (ADHD), but there are a number of studies which show that certain food preservatives and colorings may worsen the behavior of hyperactivity in some of the children.

Given recommendations include the consumption of foods with health benefits such as superfoods. Organic superfoods are now commonly produced in local organic farms. Children can benefit from these foods for they are full of vitamins and minerals that could help them in their daily activities.

Train the children to practice a healthy lifestyle with organic superfoods as part of their diet. You can organize healthy fruits such as blueberries with a glass of lemon juice as part of their recipe. We know that children love colorful set up. You can read some superfoods so that you can serve it with style in their plates. Be more aware of the benefits as well as the taste. Keep in mind that children also observed the taste of the foods they are eating. They really love the taste. Be passionate in serving them.

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Why are Artificial Food Colors and Dyes Banned in Europe but NOT in the U.S.???

Why are Artificial Food Colors and Dyes Banned in Europe but NOT in the U.S.???

Posted by Unknown on 8:08 PM in Health Tips,

I'm a big advocate of eliminating artificial colors (aka food dyes) from our children's diet. Why? Well, it's because I have first hand experience with the negative effects on my two sons' behavior and attention span. It started when my oldest son was only two years old. I noticed how he would go from cooperative and having an active (i.e. busy but not atypical for a 2 year old child) behavior, to bizarrely defiant and hyperkinetic behavior for the next two or three days. At first I thought that too much sugar might be the culprit; however, after eliminating sugar from my son's diet for a month, I couldn't see any positive changes in his behavior. Then, I started doing my own research and found out how artificial colors and dyes (such as Red 40, Yellow 5, Blue 1, etc.) were banned in Europe due to their adverse effects on children's health. In addition, food products containing artificial colors are required to have a large warning label in the U.K. They are even getting rid of artificial food dyes and replacing them with natural colors (anatto, beet, carmine, etc.).

So, I decided to do my own test. I eliminated all foods containing artificial colors from my son's diet, and the results, although unscientific, were amazing. After about a week without food dyes, my son was more focused, stopped throwing unreasonable tantrums, and had the typical energy level of a 2 year old (instead of bouncing up and down nonstop). My son was a different kid! His attitude and behavior had changed tremendously! From that point on, my husband and I took label reading at the grocery store very seriously, and wouldn't buy any fruit juices, yogurts, snacks, or even marshmallows(!) that contained artificial colors. We still permitted caramel color, anatto, and other natural colorings.

Now, you may be wondering... How do you know if it is really the artificial dyes causing the behavior problems? Your son might really have ADHD! Right? Hold your horses! The symptoms of ADHD don't come and go as they please... My son was fine for days or even weeks at a time, and then he would suddenly change his behavior. It was odd. Even nowadays, I can easily tell when my son eats something with artificial color at school or special events (it's hard to monitor every food he consumes at other places besides home). For example, my son, on a regular basis, is focused, does his homework without any problems, obeys, plays outside like any other boy at his age would play, etc. Then, all of a sudden, after consuming a product with food dyes, he comes home extremely defiant, can't concentrate, can't stop moving, etc. Suspicious, I ask him what he ate at school for lunch and bingo! Usually a dessert or cupcake containing food dyes. It usually takes a few hours for the food dyes to affect his body (usually 2-3 hours after consumption), and it also takes about 48 hours for the artificial colors to get out of his system. After 2 days, my son goes back to his normal self again. The same is also true with my youngest son. It's even more strange because normally, my youngest is even more focused than my oldest one. However, as soon as he eats something containing food dyes, his behavior is also altered.

I have discussed the issue with many mothers who come to me presenting a similar case, and I even have some of the mothers agreeing with me and seeing a positive result in their children's behavior after eliminating food dyes from their diet. I'm not here to say that artificial colors affect every child, but we ought to think, why are dyes banned in Europe but not here in the US? Money perhaps? Dyes may be cheaper than natural coloring...

The FDA keeps insisting on the need for more research... Ok, we will be here waiting patiently for the results. Meanwhile, if you are experiencing a similar situation with your child, do an experiment and remove food dyes from your child's diet. Read the labels of the products. Find alternatives for products that contain dyes. Now, don't expect miracles happening in one day... it might take more than a week to notice any difference in your child's behavior. And even if the the smallest colorful candy containing Red#40, Yellow#5or#6, Blue#1or#2 gets eaten you'll be back to square one. But, if it means raising a healthier, happier child, it's worth the effort!

photo credit: <a href="http://www.flickr.com/photos/broterham/38615433/">broterham</a> via <a href="http://photopin.com">photopin</a> <a href="http://creativecommons.org/licenses/by-nc/2.0/">cc</a>

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5 Healthy Foods for a Healthy Mom

5 Healthy Foods for a Healthy Mom

Posted by Unknown on 4:15 PM in Health Tips,

REALITY CHECK: According to Forbes, only 8% of people achieve their New Year's resolution... So, when our commitment to those New Year's diet and fitness resolutions seem to waiver and fail... How about a second chance by adding these 5 healthy foods to your diet? This list was created after much research and includes many notes from the time I was a university Fitness and Health instructor. There are, of course, many other healthy foods besides these five. This is just a short list to get your New Year back on the right track.

• FISH Preferably fresh, contains a large amount of Omega-3 fatty acids. Omega-3 fatty acids help reduce the amount of plaque that builds up inside the walls of your arteries. Plaque comes from bad cholesterol that sticks to your arteries. Both the FDA and the American Heart Association recommend eating fresh fish at least twice a week.

• NUTS (mainly almonds and walnuts) - Nuts have flavonoids, an antioxidant that raises the levels of your good cholesterol. They also have a large amount of Omega-3 fatty acids, Vitamin E (antioxidant), fiber, *folate, and magnesium. Moderation is the key: It's recommended only a handful of nuts every day. Blue Diamond brand has tasty dark chocolate covered almonds. Dark chocolate also has antioxidants. *Benefits of folate: (a) support red blood cell production and help prevent anemia, (b) allow nerves to function properly, and (c) help prevent osteoporosis. 

• BEANS (any kind) - They're full of protein, fiber, iron, calcium, and potassium. They also don't contain any cholesterol. Among the health benefits of beans are (a) lower cholesterol levels, (b) lower blood pressure, (c) reduce risk of many cancers, (d) regulate functions of the colon. 

• TOMATOES They have lycopene, a vital anti-oxidant that helps in the fight against cancerous cell formation. *Note: Research studies show that by cooking the tomatoes, we can actually increase the lycopene levels; however, Vitamin C content decreases when compared to uncooked tomatoes. 

• BLUEBERRIES (raw) - Ranked in the U.S. diet as having one of the highest antioxidant capacities among all fruits and vegetables. Some of the health benefits of blueberries are (a) reduce bad cholesterol, (b) help control blood sugar levels, and (c) improve brain health. A low calorie food (about 84 calories in 1 cup), it's recommended 1 to 2 cups of blueberries per day.  

photo credit: <a href="http://www.flickr.com/photos/mairag/6419364999/">maira.gall</a> via <a href="http://photopin.com">photopin</a> <a href="http://creativecommons.org/licenses/by-nd/2.0/">cc</a>

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