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An Introduction to Nutritional Supplements

The human body requires a certain amount of fuel to carry out day to day activities and what we eat provides the fuel needed to power our bodies. This is not only for the activities we perform or the exercise we do, what is happening on a cellular level within our bodies. Often times our diets are not enough to keep up with the nutritional demands of our bodies. In these cases, individuals may benefit from nutritional supplementation.

What are supplements and what is nutritional supplementation?

Nutritional supplements are products that are added to a regular diet in order to meet an individual’s dietary requirements. These requirements are based on age, gender, level of physical activity, etc. And because these factors are different for each person, supplementation can be implemented in a variety of different ways in order to provide the necessary macronutrients (carbohydratess, proteins, and fats), fiber, vitamins, minerals, etc.

Micronutrients

A lot of these supplements are found in pill and powder form. Multivitamis, fish oil pills, soluble fiber mixes (i.e. Benefiber). A multitude of other micronutrients-filled pills/powders are also available to supplement any dietary deficiencies. These supplements, although very important, work on smaller scale in order to improve bodily functions such as joint health, heart health, digestion, skin/hair care, vision, among other things.

Macronutrients

Throughout a normal day our bodies rely on carbohydrates, fats, and proteins as our energy and rebuilding sources. Adding exercise further depletes these macronutrients, so it is important to try replace what we have used with the meals we eat. For those who do not receive enough from their regular nutrition, energy bars, protein bars, or protein powders are good forms of macronutrient supplementation. This ensures your body has enough of the macronutrients needed to both perform it’s regular functions and build/repair tissue post-exercise.

 With regards to exercise:

  • Energy bars, before or after exercise, provide a great source of carbohydrates to either fuel a workout or replace what is lost after one.
  • Protein bar/ powders are usually taken after a workout in order to aid in muscle building and recovery.
  • *When trying to lose weight,* it is important to maintain protein intake while decreasing total caloric intake. Supplementing with shakes and bars is one way to get the necessary amount of protein without also increasing fat/carbohydrate intake.

 

By David McCalla

Recipe of the Week: Grilled Scallops with Honeydew-Avocado Salsa

Time: 30 minute
Serves: 4

Ingredients:

  • finely grated lime zest
  • 2 tbsp. fresh lime juice
  • 1 tbsp. extra-virgin olive oil
  • 1½ lb. honeydew melon
  • 1 Hass avocado
  • Salt and freshly ground black pepper
  • 2 lb. large sea scallops

Directions:

  1. Light a grill. In a large bowl, combine the lime zest and juice with the 1 tablespoon of olive oil. Using a rubber spatula, gently fold in the diced honeydew melon and avocado. Season the salsa with salt and black pepper.
  2. Drizzle the scallops with olive oil and season with salt and black pepper. Grill over moderately high heat, turning once, until nicely charred and just cooked through, 3 to 4 minutes per side. Transfer the scallops to plates, spoon the salsa alongside, and serve

 

Original recipe was found on delish.com here!

Good Fats, Bad Fats

Generally speaking when talking about nutrition or health, the word “fat” comes with a negative connotation. “Fat” is a word that people quickly associate with food that is bad for you; however this is not always the case. There are two different types of fats: saturated and unsaturated. Saturated fats are the bad ones; some examples of foods containing a high proportion of saturated fat include animal fat products such as creams, cheeses, butter, other whole milk dairy products, and fatty meats. Many prepared foods are high in saturated fat content such as pizza, dairy desserts, and sausage. Foods with a high content of fat also tend to be calorically dense – meaning a small portion contains more calories than you think, but may not leave you feeling satisfied.

The other kind of fat found in our foods is unsaturated fat. This type of fat can successfully be added into your diet without worrying about choosing unhealthy foods. Unsaturated fats are generally referred to as “healthy fats” and can be found in foods such as avocado, nut butter, olive/almond oil, raw nuts/seeds, and fish. All of these are great options to add into your diet; but just because they’re “healthy fats” doesn’t mean you don’t have to monitor your intake. The FDA recommends no more than 30% of your daily intake come from fats.

The take home message here is that contrary to what you may think, fat is not all bad. It is required for numerous functions in your body, especially those related to growth and reproduction. Adding the right foods to your diet will help give you key nutrients and your body will benefit!

 

By Tyler Palmquist

Recipe of the Week: Rainbow Thai Chicken Salad

TOTAL TIME: 15 MINS
PREP TIME: 15 MINS

INGREDIENTS:

THAI CHICKEN SALAD INGREDIENTS:

  • 3 cups shredded cooked chicken
  • 2 cups shredded purple cabbage
  • 1 cup shredded green cabbage
  • 1 avocado, diced
  • 1 mango, peeled, pitted and diced
  • 1 (large) carrot, julienned or shredded
  • 1 red pepper, cored and julienned (or diced)
  • 1 cup roughly chopped fresh cilantro leaves
  • 1/2 cup chopped green onions
  • 1/4 cup chopped cashews or peanuts

PEANUT DRESSING INGREDIENTS:

  • 1/2 cup natural peanut butter
  • 2-3 tablespoons hot water
  • 2 tablespoons rice wine vinegar
  • 2 tablespoons soy sauce (if you are gluten-free, use GF soy sauce or tamari)
  • 2 tablespoons honey
  • 1/4 teaspoon sesame oil
  • juice of 1 lime
  • pinch of red pepper flakes

DIRECTIONS:
SALAD:

Toss all salad ingredients together until combined. Drizzle with dressing or toss to combine, then serve immediately.

DRESSING:
Whisk all ingredients together until combined. If the dressing is too thick, add hot water a teaspoon at a time until it reaches the consistency you desire.

 

Original recipe from GimmeSomeOven.com can be found here!

Making Friends With Apple Cider Vinegar

With the summer right around the corner, many of us are anxious to shed off a few pounds before beach season arrives.  We are watching what we eat, making healthier nutritional choices and putting in extra time and effort at the gym.  However, regardless of having a healthier nutritional intake many still struggle with portion control.  For most it is challenging to cut portion sizes down without feeling hungry throughout the day.  If you are one of these people, then you might want to consider heading to your local grocery store and picking up some apple cider vinegar.

What is apple cider vinegar? Apple cider vinegar is the fermented juice of crushed apples. It contains acetic acid and nutrients such as B vitamins and vitamin C and other antibiotics.  This substance has also been known to aid the digestive tract.

Does ACV taste good and can I add anything to it?  When used properly, this product has been found to be an effective appetite-suppressant—however the taste may not be so appealing to some, unfortunately.  Therefore, it may be wise to put a small amount of honey or squeezed lemon in the drink.

How does ACV act as an appetite-suppressant?  Research published in the Journal of Functional Foods studies participants who drank a tablespoon of ACV mixed with 8 ounces of water prior to eating.  The results demonstrated that the participants that consumed the substance had lower blood glucose levels compared to participants who didn’t consume the solution. “Acetic acid, the main component in vinegar, may interfere with the body’s ability to digest starch,” says lead study author Carol Johnston, PhD, associate director of the School of Nutrition and Health Promotion at Arizona State University.  “If you’re interfering with the digestion of starch, less is being broken down into calories in the bloodstream. Over time, that might cause a subtle effect on weight,” says Johnston.

A few other studies back up the theory: Consuming two teaspoons of apple cider vinegar before eating a bagel and juice was shown to reduce blood sugar spikes in a 2009 Annals of Nutrition & Metabolism study, while Japanese research published that same year associated vinegar consumption with lower body weight, BMI, weight circumference, and serum triglycerides.

It is important to note that this solution is acidic and may temporarily disrupt the body’s acid-base levels, possibly leading to some gastric reflux in rare scenarios

Regardless of what techniques you use to lose weight, it is important to remember that making healthy food choices (eating the right percentages of your macronutrients: carbohydrates, proteins and fats), spacing out your meals, eliminating simple sugars and high sodium foods from the diet, eating three meals a day with small snacks in between, staying hydrated, and refraining from eating within 3-4 hours before sleep should be your main priorities for proper, healthy weight loss.

 

By Anthony Locast

Recipe of the Week: Grilled Fish Tacos

Serves 10-12
Ingredients:

Grilled Fish

  • 1 lb (454 g) tilapia fillets
  • 2 tablespoons (30 ml) lime juice
  • 1 tablespoon (15 ml) olive oil
  • 1 teaspoon (5 ml) smoked paprika
  • 1/2 teaspoon (2.5 ml) cumin
  • 1/2 teaspoon (2.5 ml) garlic powder
  • 1/2 teaspoon (2.5 ml) salt
  • pinch of cayenne

Spicy Coleslaw

  • 12 oz (340 grams) shredded coleslaw mix
  • 1/4 cup (60 ml) chopped onion greens
  • 2 tablespoons (30 ml) chopped cilantro
  • 1/2 to 1 jalapeno pepper, seeds removed, finely diced
  • 1 tablespoon (15 ml) lime juice
  • 1 tablespoon (15 ml) olive oil
  • 1 teaspoon(5 ml) liquid honey
  • salt & pepper to taste

Avocado Dressing:

  • 2 small ripe avocados
  • 2 tablespoons (30 ml) chopped cilantro
  • 2 tablespoons (30 ml) lime juice
  • 1 tablespoon (15 ml) olive oil
  • 1/2 teaspoon (2.5 ml) garlic powder
  • 1/4 teaspoon (1.25 ml) onion powder
  • 1/2 teaspoon (2.5 ml) salt
  • pinch cayenne pepper

Tacos:

  • 12 small gluten free corn tortillas

Instructions:

Grilled Fish:
1. Whisk together the lime juice, olive oil, paprika, cumin, garlic powder, salt, and cayenne. Place the fish fillets into a large re-sealable bag, and pour the marinade over top. Seal, and turn until all the fish is coated with the marinade. Refrigerate for 30 minutes. Do not marinade any longer, or the acid will begin to “cook” your fish.
2. Preheat the barbecue to medium-high heat. Grease the grate, and place the fish on. Grill the fish for about 2-3 minutes per side, or until it easily flakes with a fork.

Spicy Coleslaw:
3. Add the onion greens, cilantro, and jalapeno pepper to the coleslaw mix. Stir to combine. In a separate bowl, whisk together the lime juice, olive oil, honey, salt and pepper. Pour over the cabbage mixture, and stir until it is evenly coated.

Avocado Dressing:
4. Place all the ingredients into a food processor, or use an immersion blender and a tall narrow bowl. Process the mixture until it is completely smooth.

Tacos:
5. Heat the corn tortillas. I like to use a hot skillet with a tiny amount of oil in it, this only takes about 30 seconds per side.
6. Add some Spicy Coleslaw, Grilled Fish, and Avocado Dressing to each corn tortilla, and enjoy.

 

Find the original recipe from FaithfullyGlutenFree.com here!

Veggies v. Chips: Why Vegetables Always Win

Most nutrition advice we have read, suggests that we should be making healthy choices. We understand that when reaching for a crunchy snack, eating vegetables will be healthier for you than having potato chips. However, if we know what healthy food is why don’t we choose to eat it over eating something unhealthy?

Knowing how to eat healthy and regularly exercising are only half the battle. It’s not just about only knowing the information- it’s about applying it. So yes, it requires a little more work such as preparing food for a few days at a time. Setting yourself up for success will help you make the healthy choices. We often forget that the food you put into your body is what is fueling you. Ever hear the phrase “you truly are what you eat?” Your body’s energy level will increase if you eat the “veggies” v. “chips” because you are fueling yourself with the nutrients you need.

What nutrients do these vegetables provide?

  • Green beans: Vitamin C, Folic acid, iron, and Potassium
  • Cabbage: Vitamin C, Folic acid, Calcium, Potassium, and Fiber
  • Carrots: Beta-Carotene, Vitamin A, Vitamin K, and Potassium
  • Yellow Corn: Beta-Carotene and Lutein, B vitamins, iron, magnesium, potassium, and folic acid
  • Eggplant: fiber, potassium, manganese, and vitamin B1
  • Leeks: Fiber, Iron, Vitamin A, Vitamin C, and contain the cancer-fighting phytochemical diallyl sulfide
  • Peas: Protein, B vitamins, Vitamins C, Vitamin A, Manganese, Iron, Potassium, and Lutein
  • Peppers: beta-carotene; Vitamin B6, Vitamin C, Vitamin A, and Potassium
  • Sweet Potatoes: Vitamin A, Vitamin B6, Vitamin C, Iron, Fiber, Potassium, and Beta-carotene

What do these nutrients do for your body?

  • Vitamin A: fat-soluble, important for normal vision, the immune system and reproduction. It helps heart, lungs, kidneys, and other organs to work properly
  • Vitamin B1: also called thiamine or thiamin, is one of 8 B vitamins. All B vitamins help the body convert food (carbohydrates) into fuel (glucose), which the body uses to produce energy. These B vitamins, often referred to as B-complex vitamins, also help the body metabolize fats and protein.
  • Vitamin B6: also called pyridoxine, is a water-soluble nutrient that is part of the B vitamin family. B vitamins, including vitamin B6, help support adrenal function, help calm and maintain a healthy nervous system, and are necessary for key metabolic processes.
  • Vitamin C: is required for growth and repair of tissues in all parts of the body. It is essential for life and in healing wounds and maintaining the integrity of gums, bones, and teeth. Vitamin C is a water-soluble vitamin.
  • Beta-carotene: is the main safe dietary source of vitamin A, essential for normal growth and development, immune system function, and vision
  • Calcium: is a mineral that is needed by the body for strong bones, normal pulse rate, blood clotting, and the transmission of nerve impulses.
  • Fiber: Is the portion of plant food that cannot be digested by the body. Since it is not digested, it does not contribute any calories to the diet
  • Folic Acid is a type of B vitamin. Folic acid helps your body produce and maintain new cells, and also helps prevent changes to DNA that may lead to cancer.
  • Iron:  is an important component of hemoglobin, the substance in red blood cells that carries oxygen from your lungs to transport it throughout your body. If you don’t have enough iron, your body can’t make enough healthy oxygen-carrying red blood cells.
  • Manganese: benefit to healthy bone structure, bone metabolism, and helping to create essential enzymes for building bones. It also acts as a co-enzyme to assist metabolic activity in the human body. Manganese also helps the formation of connective tissues, absorption of calcium, proper functioning of the thyroid gland and sex hormones, regulation of blood sugar level, and metabolism of fats and carbohydrates.
  • Potassium: is a mineral that, helps muscles contract, helps regulate fluids and mineral balance in and out of body cells, and helps maintain normal blood pressure by blunting the effect of sodium. Potassium also may reduce the risk of recurrent kidney stones and bone loss as we age.

The food you eat can change your mood and makes you feel better both inside and out. Your mind is stronger then your taste buds. Think about your goals and your health when making nutritional choices and apply this knowledge to your meal planning.

“Knowing is not enough; We must apply. Willing is not enough; We must do.” –Bruce Lee

 

By Corynne Pereira

Recipe of the Week: Black Bean-Smothered Sweet Potatoes

Active Time: 15 minutes
Total Time: 20 minutes

Ingredients:

  • 2 medium sweet potatoes
  • 1 15-ounce can black beans, rinsed
  • 1 medium tomato, diced
  • 2 teaspoons extra-virgin olive oil
  • ½ teaspoon ground cumin
  • ½ teaspoon ground coriander
  • ¼ teaspoon salt
  • 2 tablespoons reduced-fat sour cream
  • OR 2 tablespoons plain Greek yogurt
  • 2 tablespoons chopped fresh cilantro

Directions:

  1. Prick sweet potatoes with a fork in several places. Microwave on High until tender all the way to the center, 12 to 15 minutes. (Alternatively, place in a baking dish and bake at 425F until tender all the way to the center, about 1 hour.)
  2. Meanwhile, combine beans, tomato, oil, cumin, coriander and salt in a medium microwave-safe bowl; microwave on High until just heated through, 2 to 3 minutes. (Alternatively, heat in a small saucepan over medium heat.)
  3. When just cool enough to handle, slash each sweet potato lengthwise, press open to make a well in the center and spoon the bean mixture into the well. Top each with a dollop of sour cream and a sprinkle of cilantro.

Nutrition Information:
Per serving: 308 calories; 7g fat; 13g fiber; 52g carbohydrates; 11g protein; 14g sugars

 

Original recipe from EatingWell.com can be found here!