Savor the Flavor With Healthy Options

Most of us enjoy eating. We have a list of favorites and are fond of sampling new dishes and foods that we can add to our list. Suddenly advice from the doctor to make lifestyle and daily diet changes can be jarring. The meal routines that we have on auto pilot now need to stop. I hear all types of excuses from my clients when they are faced with this challenge. “But I can’t,” “it is not the same”, “it doesn’t taste good.” I totally get it, change is challenging. However you can continue to savor eating experiences by learning new ways to bring flavor to the table as you make changes for better health.

The taste of food is a multisensory experience—it involves how it looks, smells and sounds as well as the stimulus it creates when it hits the taste buds on the tongue. In changing habits to reduce the salt, sugar and fat in foods, consider the following suggestions.

Swap condiments that you can make for store-bought barbecue sauce and salad dressings

This will help you reduce calories, sugar and salt. It will also help save money too—you can make salad dressings and barbecue sauce for a fraction of the cost of the ready-to-use items. Using freshly made condiments with lean meats such as lean pork will help increase the flavor without a lot of fat. Pork cuts such as tenderloin or loin chops are lower fat options; loin in the name is the hint that the pork is lower in fat. When cooking with lean meat and poultry, browning the meat first in a hot pan before completely cooking over lower heat or in the oven will increase the flavor and aroma.

Use Garlic, Herbs & Spices

Garlic, herbs and spices can alter or intensify the flavor of food —this can be very beneficial when you reduce the salt and fat in dishes you’re cooking. Slow cooking or oven roasting garlic will produce a sweeter, mellow flavor in your dish. If quick-cooking or sautéing garlic in a stir-fry it will have a fresh, sharper flavor.

In using dried herbs and spices, make sure they are not beyond the recommended shelf-life. Often the best use by date will be on the bottle or jar. If you can, try to buy herbs and spices in smaller quantities or by the ounce, so that you’ll use them before they are too old and lose their potency.

Lemons Are Not Just for Lemonade

Adding a squeeze of lemon or grated zest can be your kitchen secret, to boost the taste of food by adding brightness to sweet or savory foods. It is very similar to salt, but is so much better for you. Lemon juice can magically turn pan juices from seared meats into a special sauce, and add an extra special background note to seafood, vegetables and rice.

As you’re preparing to eat or set the table, make sure the area is clear, perhaps use a placemat or attractive tray. Consider adding music and a plant or flowers for a pretty table. These suggestions will help feed your other senses, and make your meals more appetizing.

The War On Sugar

How many times have you heard it? Fat doesn’t make you fat, sugar makes you fat! Yet we still find ourselves binging out on anything sweet for that extra kick to get you through the day. Am I right, or am I right? But don’t worry, I have a solution to kick this horrible sugar habit and get you back onto the right health path.

Did you know that sugar is more addictive than any illegal drug? It is the number 1 reason why there are so many people that are overweight. And did you know that the majority of foods you are putting in your body contain large amounts of sugar that you probably aren’t even aware of?

Sugar has absolutely no nutritional value! It only delivers a load of Kilojoules in exchange for… nothing… it adds no value to your life.

How to shrink your belly:

It sounds easy, but we know that it is really difficult. The best way to stop the sugar craving is to go Cold Turkey, cut back drastically! In the beginning it will be really hard, however as your body regains its insulin sensitivity, it won’t crave sugar so much.

Rule Number 1:

Don’t be fooled by artificial sweeteners, the majority of them are just as bad for you as sugar itself

Rule Number 2:

Sugars are hidden in pretty much everything, but under another name, so make sure you read the labels on packaging before consuming. Especially fruit juices, peanut butters, cereals etc…

Rule Number 3:

Go Raw. Try to eat foods that either need to be refrigerated or that expire within a few days. This way you know it is not packed with preservatives.

Rule Number 4:

Don’t get confused between hunger and thirst. Often we think we are hungry, and our bodies are telling us to have some sugar for energy. Rather try having a cup of tea, or a glass of water to re-hydrate, and you will notice a lot of the time you weren’t even craving sugar or food.

Rule Number 5:

Just because it’s not sweet doesn’t mean it is not packed with sugar. Think of bread and pasta. These carbohydrates are filled with sugars which are called simple carbs.

Rule Number 6:

Be Mindful. Before eating or drinking something, just be mindful of what you are putting into your body. Recognize if it has sugar, and if it does, is it really worth putting in your body?

Rule Number 7:

Learn to say NO! Don’t be shy, if someone offers you sugar, just say no! You don’t have to feel obliged to eat or drink what everyone else is eating or drinking. Just remember everyone has their own things they are working on and if sugar isn’t one of theirs don’t let them hamper your progress.

Sugar Has Health Benefits Too

Do you also think that sugar is a sweet poison? Do you think it plays a role of villain in your life? If yes, then you are absolutely correct, but to an extent. Always remember that if a commodity has some disadvantages then it has some advantages too. And sugar is the only ingredient which helps to add flavor in various sweets.

Without sweet your celebrations are also incomplete. It’s true that sugar may increase your body fat, but on the other hand, it is a must for a healthy body and mind. Whenever you are feeling low or sick, nothing in this world works like sugar. Your body needs it for strength, stay healthy and for energy as well. The surprising health benefits of sugar are as follows.

Instant Energy: Sugar is an energy booster; it is an important source of energy. Whenever we intake sugar it automatically converts into glucose after meeting with the blood and absorbed by the cells of our body and produce energy. Most of the people, don’t even know that sugar is the best way to release your tiredness, and most of the sports people always carry sugar cubes in their pocket because it energizes their body.

Helps in Low Blood Pressure: Sugar is a must for the person who is suffering from a low blood pressure and it is also advised by the doctors. This is because sugar can really helpful to raise your blood pressure.

For Diabetics: Don’t need to be surprised!! It’s true that sugar cause diabetes, but you cannot ignore the fact that if you are on insulin and do not eat for a long time, so your sugar level goes down and at that time raw sugar helps to control it.

Sugar For Your Brain: Do you know why you have sudden blackouts? Why you suddenly faint? The reason behind all this problem is that the supply of sugar to your brain is cut off, which creates a huge risk to your life. So always remember that sugar is a necessary for the smooth functioning of your brain.

Cure Depression: Everyone knows that chocolate can help to change your mood which contains a high amount of sugar. So it’s a must for the patient who is suffering from a depression, it can help to change their mood and feel them high, which automatically cure them from depression.

Heal Wounds: You will definitely surprise to know that most of the doctors believe that sugar can heal wounds much faster than medicines. Granulated sugar is one of the best that can heal wounds faster than any antibiotics, but for this you need the help of an expert otherwise, it may be harmful.

Crush Your Cholesterol With a Healthy Diet

Heart disease is the number one cause of death of Americans in the United States. Cholesterol is one of the major factors that impacts the development of heart disease. Understanding more about what cholesterol is and how to manage your cholesterol can help you decrease your risk of facing the number one killer.

Cholesterol is a substance that is produced by your body. This means that it is non-essential because you do not need to rely on food to get cholesterol. Despite its bad press, cholesterol does serve a number of functions in the body. Cholesterol is necessary for maintaining the fluidity in the membranes of all of the cells in your body. It is also necessary in the body for producing vitamin D.

Just like humans, animals also produce their own cholesterol in their bodies for the same reasons. When you consume animal and meat products, you consume the cholesterol that exists in the tissues of these animals, whether it be pig, cow, lamb, chicken, eggs or fish.

According to the American Heart Association, those who have cholesterol levels higher than 240 mg/dl are at double the risk of having a heart attack as opposed to those who have cholesterol levels less than 200 mg/dl. The Dietary Guidelines for Americans previously suggested that you consume less than 300 mg of cholesterol per day. However, as of 2015 the United States Department of Agriculture revised the Dietary Guidelines that removed the limit on cholesterol. Instead, it suggests the “individuals should eat as little dietary cholesterol as possible.” That’s certainly something to chew on.

Unsurprisingly consumption of dietary cholesterol can add up fast. If you tally the cholesterol that you ingest from food, it can easily exceed 300mg/dl. Just to give you an idea, one egg yolk contains 184 mg or 61% of your daily value of cholesterol, one tablespoon of butter contains 30 mg of cholesterol or 10% of your daily value and three ounces of red meat contains 134 mg of cholesterol or 45% of your daily value.

Instead of worrying about what foods are raising your cholesterol, there are a few foods that you could incorporate into your life that will keep your cholesterol at a reasonable level. One place to start is by including healthy fats into your meals. Healthy fats come from foods like olive oil, nuts and avocados. These fats aren’t as difficult to digest in your GI tract. You could also cut out some cholesterol and saturated fats by substituting meat for soybeans or tofu.

Another way to lower your cholesterol is by consuming more fiber. Fiber found in foods like beans, vegetables, fruits and whole grains has a viscous, thick texture. This type of fiber binds to cholesterol and pulls it through your digestive tract and eliminates it through the feces.

Another factor to consider is your intake of omega-3 fatty acids. Omega-3’s are essential fatty acids which means your body does not produce them. They are found in foods such as fatty fish and walnuts. These fatty acids play a prominent role in heart disease by lowering triglycerides and reducing your risk of a stroke. At least two servings of fish per week will up your omega-3 intake and can help you reduce your risk of developing heart complications.

No matter how you feel, it’s important to get your cholesterol levels checked on a consistent basis. Identifying a lipid problem is the first step in reducing your risk of developing deadly diseases like heart disease. Make some of these changes and you will enjoy a happier, healthier heart.

Bonnie R. Giller helps chronic dieters and people with medical conditions like diabetes take back control so they can get the healthy body and life they want. She does this by creating a tailored solution that combines three essential ingredients: a healthy mindset, nutrition education and caring support. The result is they lose weight and keep it off without dieting and live a healthy life symptom free.

Ways to Improve Your Health With Diet

There are many different ways to improve your health and many are inexpensive. Our bodies are designed to move toward health. When you injure your body such as bruising or a small cut, your body naturally goes to work to heal itself. You body will also work to move away from disease.

To help your body to heal itself, it is helpful to provide it with wholesome ingredients. Many diseases are a result of poor nutrition or the lack of physical activity.

We are seeing obesity rates increasing. One in five deaths are now associated with being over weight. We have records showing that diabetes has increased over 300 percent in 15 years. In the United States there are more than 86 million people who are age 20 and over that have prediabetes. In that number nearly 30 million have type 2 diabetes.

Of the people aged 65 and over there are one in eight who have Alzheimer’s. This disease is now making it the third leading cause of death after heart disease and cancer.

We have 13 million Americans dying from cancer every year and the rates are expected to rise 57 percent in another 20 years. The US population has over half diagnosed with an allergy. Diseases of the immune system and allergies have nearly quadrupled in the past few decades.

If you understand nutrition and how it relates and affects your health, you can learn that many health problems can be traced to the person’s diet. When we look at the food we eat, you will find it is mostly processed food. If you have that kind of diet, you can expect to suffer health problems during your life.

The simplest healthy change you can make to your diet is to eat real food. This would be whole, unprocessed, unadulterated and hopefully organic. With this one major change, you will eliminate many health harming ingredients from your diet.

One of the worst enemies is sugar. Refined sugar and processed fructose like high fructose corn syrup plus the refined grains will cause your insult level to go up. You need insulin to help your cells use sugar. When you eat too much sugar you will cause your cells to work towards being resistant to insulin. When you become resistant to insulin you are on your way to diabetes and many other health problems and disease.

Your body will store fat and not burn fat when you are insulin resistant. Your body will have a hard time to use stored body fat for energy. This causes weight gain. All sugars and grain carbohydrates should be avoided because these make you fat and will help you to stay fat. When you go on a fast and find your insulin level is over 3 or 4, you can know you are insulin resistant.

You can change your insulin resistance around easily by following several simple steps. Eliminate from your diet added sugars and sweeteners. Processed foods that come in a jar, can, bottle, bag or box nearly all have added sugars. Most of these are in the form of high fructose corn syrup. Fruit juices contain a lot of sugar. Eat whole fruit to replace the juice. Do not switch to artificial sweeteners because these will also cause insulin resistance. The list of artificial sweeteners are saccharin, sucralose and aspartame. There are other names for these sweeteners and these reduce the good gut bacteria that harms digestion and can cause gut dysbioses and glucose intolerance.

Eliminate grains such as wheat, barley, oats, and rye. These grains raise insulin and result in resistance to insulin. You may be able to substitute almond meal, buckwheat groats, coconut flour and sweet potatoes because they have less impact on your blood sugar. If you are already highly insulin resistant, you will benefit better to eliminate all grains until your body heals and your can later begin use of the alternatives.

Introduce healthy fats into your diet such as avocado, grass fed organic butter, milk, cheese, raw nuts, grass fed meats and coconut oil.

Choosing a Protein Powder

In today’s world we are overwhelmed with the many options of protein provided by the supplementation industry. Every company seems to claim they have the best new blend that has been scientifically studied to put crazy amounts of mass that no other company can compare too. Welcome to the wonderful world of marketing. Hearing this makes the consumer think:


It doesn’t take much to make the average individual with not much nutrition knowledge to believe this new protein is gods gift to the gainz. At the end of the day, in order to survive, companies include slogans to further entice more customers. It genius and not true, however needed for a companies survival with the amount of rival products.

This makes it very difficult to look past what these cheesy slogans claim and to get down and dirty with the nitty gritty of the ingredient profile. This should be one of the only things one considers when purchasing a supplement, whether that be protein or any other type of supplement. The companies name is also a large contributor towards there past relations with purity testing and other studies proving whats on the label is whats actually in the product. More now than ever companies are finding ways to get around nutrition claims by including ingredients that have no benefit but provide a more appealing label.

After countless tubs of protein (at least 25) I have finally come to the conclusion with my all time favorite protein: MTS NUTRTION. The top supplement companies have a very similar protein ingredient list, however what makes them different is taste and mixability. Whatt I mean by mixability is that some proteins clump up and provide a very gritty and/or unmixable product. Some proteins actually foam when blended and others strictly thicken the mixture, relating to more of a smoothie consistency. There’s a lot that goes into the protein powder and I truly believe MTS is one that hits everything perfectly.

Not only does the product allow for extremely easy mixability, but it also provides the added thickness when mixed with liquid which I prefer as it reminds me of a milk shake. (YUMMMMM) Finally the products flavor profile can’t be touched from any other company! I mean it is just crazy that a protein shakes tastes as good this this one does. They currently have 14 FLAVORS:

• American Apple Pie
• Pumpkin Pie
• Creamy Red Velvet Cake
• Cinnagram
• Key Lime Pie
• ETC…

The options are endless and I still have not found my favorite as there all so good! The only negative hype of this protein is that it includes high fructose corn syrup. Essentially this ingredient is very similar in comparison to sugar as its make up is almost identical. I personally see no issue with this as I neither benefit nor go anti-catabolic from the small amount in this powder. Some may say its more of a benefit with the possibility of increasing insulin slightly more after a workout.

Following closely behind protein powder, is the industry fad of the “Mass gainer” shake. Once again, as does the protein powder, uses a number of different exotic color choices and key words to attract a buyer, Mass gainer shakes are a COMPLETE WASTE OF MONEY. I can not emphasize this enough as usually they are full of useless ingredients that are extremely cheap to produce and provide very little nutritional benefits. I included this topic with this article because 9 times out of 10 I get asked should I buy a mass gainer?? and my answer is always NO! If you have the urge to get an enormous amount of calories from one shake, simply make it yourself and use whole foods. This way is not only much more nutritious but will also give you the option of manipulating the flavor and nutrition profile day after day.

Mass gainer shakes are so highly sought after because of the marketing behind the idea itself. Many times you’ll see the biggest individuals in the industry recommend adding this highly potent shakes to your arsenal, however fail to enlighten the viewer with the fact that their shooting illegal substances on the side and are highly genetically gifted individuals. What I mean by genetically gifted is that some individuals are simply born with a genetic sequence within their DNA that allows them to grow at rapid rates, eat whatever they want 24/7 and not gain a pound of weight, or simply lift far more amounts of weight than what someone of this body composition is capable of. Don’t focus on those genetically gifted in this industry, however focus on yourself and what works best for YOU.

Once again the marketing is genius letting the consumer think they’ll put on tons of mass in a very short period. This is actually true but the mass that this product adds isn’t in the form of muscle and instead is becomes fat. Depending on your genetic makeup, this “special” protein powder has the potential to get in excess calories for those viewed as hard gainers or those who find it very very hard to put on weight, however these are the only individuals who should be curious with this product. On top of that, buying a 10lbs bag instead of making it yourself just doesn’t make sense to me.







= 116 G CARBS / 34 G FAT / 83 G PROTEIN = 1,096 CALORIES








= 252 G CARBS / 4.5 G FAT / 50 G PROTEIN = 1,250 CALORIES

Looking at these ingredients makes the makeup of the homemade shake obvious, however the mass gainer shake is full of ingredients I am unaware of. Everything that is included in the homemade shake is usually always on demand in any household as these are pretty essential groceries. They also provide UNANIMOUSLY more benefits with regards to micronutrients as opposed to the traditional supplement company. “Micronutrients are dietary components, often referred to as vitamins and minerals, which although only required by the body in small amounts, are vital to development, disease prevention, and wellbeing” – Center of Disease and control

The cost isn’t a huge deciding factor, however many see the cheap price of this 10 lbs bag when out an about along with the word “MASS” and think oh man what a deal!! Wrong, if you were to actually break up a comparable at home alternative you would see that actually you would save money by quickly throwing the ingredients in a blender and making it yourself. It also provides a mixture of macro nutrients unlike the supplements version where a large portion of the calories comes from carbs. The main component of these carbs is also MALODEXTRIN which is actually comparable to that of sugar. Looking at the label of these products you will see a lower sugar amount however if the first ingredient in the makeup is malodextrin stay away if you are worried about consuming to many sugars. These companies sneak these ingredients right under the radar to lower the cost of production.

P.H.D. holder Mr. Jim Stapponi consistently gives great points on how these companies are pleasing the average individual however not tricking anyone who has a little bit of knowledge behind these supplements. I could honestly write about many many more PROS towards making your own shake, however ill try to include more information in later posts so STAY TUNED! For now don’t just take my word for it, and check out Mr. Stapponis articles on the supplement industry scamming the consumer through protein spiking and a number of other controversial topics

I hope this article helped you get a better understanding towards The which protein powder as well as those powders to avoid when your looking to put on “serious muscle”.

Fat Free Food

We hear and read all kinds of things – that certain foods are ‘bad’ or ‘fattening.’ Of course there are foods that contain little if any nutritional value and these are to be avoided but no one food group is inherently bad or fattening provided it is ingested as part of a balanced diet.

Take fat, for example. For many people it’s a huge no no. They buy all kinds of low-fat products, unaware that they are actually doing their bodies more harm than good.

Those low-fat products may plaster all kinds of fancy claims on their packaging but read the label closely (and this is something I encourage you always do when shopping) and you will find that what is left out in fat is made up for in increased sugar, salt and chemicals.

As human beings we need fat. It’s the densest form of calorific energy we can ingest. The trick is to choose the right kind of fat and that’s simple: keep it as natural as possible.

I would rather eat butter any day than the highly processed, hydrogenated polyunsaturated fats prevalent in so many supposedly ‘healthy’ or ‘diet’ products. The crucial factor here is that I eat moderate amounts of butter. Rather than slather it on my toast I simply scrape on a small amount.

The same goes for oils. By preference, I’ll pick a good olive oil over almost any other both to cook with and to dress salads. You will never find one of those revolting ‘diet’ dressings in my cupboards because I refuse to feed my body with what is essentially a cocktail of chemicals.

If you don’t believe me, read the label. Do you really want to eat a whole bunch of artificial additives and preservatives, some of which may be linked with serious diseases including cancer?

And here’s the thing: these additives and preservatives can also cause bloating. So while you are doing your innocent best to slim down, you are actually making yourself look and feel fatter.

The truth is that no natural fat is bad for you provided you follow the 20-40 rule. Keep your fat intake to this
percentage of your diet, ensure that it is part of a balanced, healthy eating plan and you will be able to enjoy all kinds of foods while actually losing weight.

Aside from examples such as butter and oil, there are other healthy sources of fat. These include nuts, seeds and avocados – all things you may have previously considered to be ‘fattening’ or unhealthy.

Again, the key is moderation. A handful of Brazil nuts rather than a bowl of salted peanuts, for example. A snack of seeds rather than a low quality chocolate bar full of poor grade hydrogenated fats and sugar.

It’s also important that you understand that attitude is as important when applied to food, as it is to exercise. Too many of us are brought up with or acquire unhealthy notions of what food represents. Think of getting to your ideal weight and body size as acquiring as re-education instead of following a diet.

Fruits and Veggies Do’s and Don’ts

April showers bring May flowers – which means more fruits and veggies! Between Earth Day, Garden Week, Zucchini Bread Day, Mushroom Day, and Garlic Day, April was jam packed with opportunities to make the most out of your produce and your health. And now that it’s May, we can enjoy this season’s abundant fruits and veggies. I have compiled below a list of your very own “Fruit and Veggies Do’s and Don’ts.”


· Eat a variety of fruits and vegetables from the colors of the rainbow. Every color represents different vitamins and minerals that are essential for good health-so eat up!

· Try to include dark, rich yellow, red, and orange colored fruits and vegetables to your daily meal plans. These are rich in antioxidants like carotenoids which are great for your eye health.

· Aim for at least 5 cups of fruits and vegetables per day

· Keep fruits and vegetables out in the open where you can see them. Cut up fruits and veggies and place in containers at eye level in your fridge. That way, colorful produce is the first thing you see when you reach for a snack and will gear you towards making healthier choices.

· If you can’t seem to get your daily 5 cups in, buy pre-cut or frozen fruits and veggies. Pre- cut vegetables may cost more, but frozen produce actually cost less. Frozen produce can also contain more nutrients because they’re picked and flash frozen at peak ripeness!

· Add fruits and vegetables to anything you can! Stuff them into your sandwiches and add them to your main dish, either steamed or raw!

· Use fruits and vegetables as ingredients. Try unsweetened applesauce as a fat-free replacement for oil in baking recipes. Add pureed cooked vegetables to thicken soups or stews.


· Fruit juices are not exactly the best way to quench your thirst. Juices are often loaded with sugars and artificial preservatives that don’t give your body the boost it needs. Not to mention, juices are stripped of all the fruit fiber which is an important part of your health! It is better to eat the fruit itself and have some ice cold water to keep you hydrated.

· Potato chips and French fries are not the best way to eat your potatoes. Chips and fries may have been made from potatoes but they are really just heavily processed, empty calories. They have been stripped of all their nutrients and prepared with high amounts of fat and salt. In recent years, many studies have been published that show the dangerous side effects that come from deep frying potatoes. Potatoes that have been deep fried at extreme temperatures generate the production of a carcinogen called acrylamide which has been proven to cause cancer.

· Lastly, fruit bars aren’t the way to go either. Even though fruit bars usually contain some fruit, they are low in fiber and contain high amounts of sugar and calories. They can even stick to your teeth and may cause dental caries as well.

Fruits and vegetables provide vitamins and minerals that are essential to health and fresh produce provide the most nutritional value. Incorporating fruits and vegetables into meals is an obstacle for many. Make small changes over time and see what tips and tricks work for your lifestyle.

5 Tips for Optimal Nutrition

One of the most outstanding figures in the history of medicine was the Greek physician Hippocrates. He sums up the importance of optimal nutrition choices in one line:

“Let food be thy medicine and medicine be thy food”

With winter upon us, now is a great time to focus on increasing the number of positive choices when it comes to nourishing our bodies with great nutrition.

Here are my top 5 tips for optimal nutrition:

1. Base your nutritional regime around whole foods

Think nuts, seeds, grains, fruits, vegetables, pulses and meat. Make choices in these food groups that are as close to the original food as possible. This helps ensure the vitamins, minerals and other nutrients (the things that nourish you) are still intact. E.g. raw almonds instead of roasted and/or salted ones!

2. Choose organic

Organic farming places the utmost importance on caring for the soil because it forms the basis for health, for all life forms. Healthy soil encourages healthy, disease resistant plants, which then transfers to the animals and people who consume those plants. By choosing organic, you are opting for food that has been grown without the use of synthetic pesticides and without the routine use of antibiotics.

3. Drink water

Your body can survive a surprisingly long time without food but it won’t last more than a few days without water. Optimal hydration is critical to ensure our muscles and nerves function properly, and even mild dehydration can lead to feelings of lethargy. How much to drink? The answer is quite simple – drink until your wee is clear or almost clear. What an easy way to measure whether you’re getting enough!

4. Take time to plan and prepare for eating well

It takes time and preparation to change your habits. Schedule out time to write shopping lists, shop for food and prepare meals. Plan to eat before you shop to minimise the chance of giving in to temptation foods – or shop online to minimise even further. Make bulk meals to freeze for busy nights and set aside time to prepare a packed lunch the night before. Keep useful kitchen items in easy to reach places – for example, put the blender on the bench rather than in the cupboard so that healthy smoothie preparation is quick and easy.

5. Change only one small thing at a time

You may feel overwhelmed by wondering where to start improving your nutrition. Don’t. Just start. Make one small, achievable change and once that becomes a habit (something you can do without a major effort), then focus on something else. Small changes are the key to success. For example, instead of saying “I’m only going to eat whole foods from now on and forever”, instead make your target more realistic such as “I’m going to increase to eating at least 4 different vegetables per day on at least 5 days every week”.

Organic Vs Non-Organic – Is There Really A Difference?

I have witnessed myself the benefits of changing over to a completely organic diet and what it did for many ailments that were affecting me as well as others that I have convinced and turned into organic enthusiasts.

Digestive problems seemed to be the common topic of conversation in people I have talked to about the subject of non-organic foods. In doing research I found what I was putting into my body was a lot of the problem. With all the GMO’s (genetically modified organism) preservatives, additives, hormones pesticides and unnatural ingredients that are in our foods today it’s no wonder the people I’ve talked to were having the same issues I was. It’s difficult for our bodies to try and digest these additives. Once I made the switch, my body went through a transformation and my digestive problems were no longer an issue.

Now, I am not saying that going completely organic is the answer to all digestive or health ailments and, in fact, there could be other contributing factors in your case, if you have any at all, however, once you read and learn more about the differences, you can then determine for yourself if you want to give organics a try.

Organic Food products are to meet the same standards as non-organic however; organic food products have an additional set of standards they are required to meet (The NOP) in order to be “certified” organic. Many non-organic producers do participate in these standard practices as well, however, they aren’t required to. Under the NOP, the use of pesticides, GMO methods, synthetic substances, additives, fortifiers and other substances are subjected to legislation-identified substances and methods which is the biggest difference between organic and non-organic products.

For example, farmers who grow organic produce do not use these conventional methods to fertilize and control weeds. They are required to follow the organic farming practices using natural fertilizers to feed soil and plants, and using crop rotation or mulch to manage weeds. Animals used to produce organic products such as eggs, dairy, meats, etc., are raised on organic feeds and are not subjected to the use of antibiotics (except in certain atypical circumstances), growth-enhancing substances and other artificial substances and modification methods. Hence, it can stand to reason why this results in smaller cuts of meats as well as the physical difference in produce size and shape. What this all means, in theory, is, organic products contain much less, if any at all, artificial ingredients like preservatives, pesticide and/or antibiotic residues than non-organic products. organic

The USDA established an organic certification program with strict government standards that all organic foods need to meet. These standards regulate how these foods are processed, grown and handled. Therefore anything that is labeled “organic” is required to be USDA certified. A product labeled, “all natural”, “hormone-free” or “free-range”, while there should be truth to those statements, is not to be confused with being organic. As long as the product has the USDA organic label, rest assured it has met the USDA standards.

Some products may say things like, “made with organic ingredients” which is acceptable, however, the requirement there is they have to contain at least 70% organic ingredients in order to make that claim and they cannot utilize the USDA certified organic seal. Anything containing less than 70% organic ingredients cannot utilize the seal or use the word organic anywhere on their label. In those cases, all you have to do is read the list of ingredients on their package.

By consuming organics, you’re not only supporting your local growers and farmers, you are promoting a healthier lifestyle for you and your family. And the other benefits? Everyone is different, but it certainly couldn’t be any less beneficial than the alternative!