Say No To Sugar This Halloween For Your Health

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We’ve talked about this before on our blog and we will continue to because sugar is slowly but surely, killing us. The video above is from the organization, Sugar is Killing Us, and they have made it their mission to educate more people on all problems with sugar. While Halloween is a fun holiday and candy is the focal point of trick or treating every year, we have to find a better way. You don’t have to completely eliminate all candy on Halloween, but you need to figure out a way to get rid of most of it. Below are a couple tips for helping you get the family on the same page this year and in the future.

1. Feed The Family a Healthy Meal Before Trick or Treating

An easy way to keep the kids and yourself from eating too much sugar and candy this Halloween is to serve up a healthy meal before trick or treating. The theory here is to get everyone full so they are not super hungry when the candy starts pouring in.

2. Consider Removing At Least 50% of Your Candy Haul

This could be hard and it may feel wasteful, but it’s best for everyone. Try taking 50% of your family’s candy and donating it to your dentist or an accepting organization. Dentists like to take candy donations for gift cards or service discounts to help encourage healthier eating.

Pro tip: If you are going to have a time getting the candy away from kids, consider buying it back with cash or toys…kids will typically fall for it :)

3. Provide Healthy Alternatives to Candy

This tip is definitely a challenge because as we know kids love their candy. Try engaging with non-food treats like toys, stickers, temporary tattoos, etc. You can also create some cool, healthy treats with fruits and vegetables that get your family excited.

Just Say No to Sugar This Halloween

Take the tips and use them to your advantage. Your family may not love you at first but they will thank you in the long haul. Sugar is toxic to our bodies and we have to do something to reverse the trends of chronic diseases. If anything, we hope this video and article at least makes you think about sugar more this Halloween. Have a great holiday!

The Healthy Vegetables You Need in Your Diet

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Vegetables contain high amounts of vitamins, minerals, and fiber so they present a lot of health benefits to the body.  There are so many vegetables that you can consume but this article will list the most healthy vegetables that you can include as part of your balanced diet.

Spinach

Spinach is a green leafy vegetable and is known to be rich in iron. But aside from iron, it is also rich in calcium and antioxidants. A cup of spinach only contains 7 calories, but it can provide an average adult’s daily requirement for Vitamin K. It also contains high amounts of Vitamin A, C, magnesium, and folate. Vitamin K, in particular, is essential for stronger bones and it improves the absorption of calcium. You can enjoy spinach in salads, soups, and smoothies.

Kale

Kale belongs to the family of cruciferous vegetables. A cup of kale contains 7 calories and high amounts of Vitamin C, A, and K. It can also benefit people who suffer from high cholesterol. One study shows that consumption of 150mL of kale smoothie can result in a 10% reduction of bad cholesterol.  It can also help stabilize blood pressure and sugar levels.

Broccoli

Broccoli is a relative to cabbage and kale. A bowl of broccoli only contains 55 calories, but it provides your full daily requirement for Vitamin K. It also contains twice the daily recommended amount of Vitamin C for healthier immune system function. Broccoli is also considered as a superfood and it can reduce the risk of developing cancer due to the compounds sulforaphane. Animal studies noted that this compound can reduce the size as well as a number of breast cancer cells in the body.

Peas

Peas are starchy vegetables belonging to the legume family. Once cooked, a cup of peas only contains 134 calories. They also contain a high amount of fiber and protein as well as Vitamins A, C, and K. Moreover, it also contains certain B vitamins. Because they contain high amounts of protein, they are used as substitutes for meat. They also contain high amounts of saponins, which is a known antioxidant. Pea based protein is an important ingredient for many new vegan dishes as well as plant-based milk.

Sweet Potatoes

Sweet potatoes are root vegetables that contain 103 calories per cup.  Each potato contains Vitamin A, C, and B6. It is also rich in beta-carotene that can improve eye health and antioxidants to fight off against cancer. This root vegetable is also good for people with diabetes because it has a low glycemic index.

Beets

Beets contain high amounts of antioxidants due to its color. It also contains high amounts of potassium and folate. It is also high in heart-healthy nitrates thus it has heart-protective functions.  Beets are best served in salads or in smoothies.

Carrots

Carrots contain high amounts of beta-carotene. A cup of carrots only contain 52 calories, but regular consumption may help maintain good eyesight. Carrots also contain high amounts of antioxidants that can fight off cancer. Reports show that carrot juice can inhibit the growth of leukemia cancer cells.

Tomatoes

Tomatoes are technically fruits, but they are still considered vegetables.  They are rich in potassium and Vitamin C. Moreover, they also contain lycopene – powerful antioxidants that also play a vital role in cancer prevention. Tomatoes also contain lutein and zeaxanthin for good eyesight.

Other Healthy Vegetables

There are so many vegetables that are beneficial for your health. Make sure that you include garlic, onions, alfalfa sprouts, bell peppers, cauliflower, and seaweed in your diet. You can also consume fermented vegetables such as sauerkraut and kimchi as they contain beneficial microorganisms for better gut health.

Inspired by www.medicalnewstoday.com

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Metabolism Boosting Vitamins & Minerals

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Metabolism is the body’s process by which it uses food to fuel the various bodily functions. Therefore, whatever you put into your mouth that goes down to your stomach fundamentally affects metabolism—whether they are vitamins, minerals or not.

An individual’s metabolism generally slows down as they age. However, with all things equal, some people have a faster metabolic rate which likewise means that they burn calories faster and are less likely to put on weight. At the other end of the spectrum is a slow metabolism which also means a more gradual calorie-burning process.

But, did you know that some minerals and vitamins help boost metabolism? Yes, there are. However, the best form for these vitamins and minerals are whole foods and not necessarily supplements.

So, here are the top 5 minerals and vitamins that will help boost your metabolism:

1 – Magnesium

Magnesium is a mineral known for being a catalyst in various bodily chemical reactions. It is an essential mineral for energy production and metabolism. However, a word of caution, do check with your doctor before gorging yourself on magnesium-rich foods as there are health conditions negatively impacted.

Foods rich in magnesium are potatoes, whole grains, halibut, salmon, bananas, spinach, legumes, seeds, and nuts.

2 – Iron

Iron has a variety of roles performed in the body. It carries oxygen in the blood to be transported all over the body. It is crucial for the creation of hormones and proper cell functioning. When the body has low levels of iron, it also follows that low-oxygen muscles are not at their optimum level to burn fat effectively thereby interfering with the body’s metabolic activity.

Good sources of Iron are soybeans, tofu, dark green leafy veggies, nuts, brown rice, fortified cereals, beans, and meat.

And to help the body absorb iron through the diet, the consumption of Vitamin-C rich foods are suggested.

3 – Calcium

Emerging studies point that calcium plays an important function when it comes to blood sugar control and a healthy metabolism. It is already a proven fact that calcium is essential in building healthy bones and teeth.

Foods that are good sources of calcium are almonds, seeds, dark green leafy veggies, fortified orange juice, fortified cereals, yogurt, and milk.

4 – Vitamin D

Studies are suggesting that vitamin D helps improve insulin resistance and control blood sugar in people with diabetes. Although the analysis is still unsure, results of studies show that individuals with less fat have higher levels of vitamin D in the body as opposed to those with higher levels of fat.

Although Vitamin D can be had with exposure to sunlight, some foods contain Vitamin D and they are some mushrooms, fortified breakfast cereals, fortified plant-based milk, fortified dairy, beef liver, cod liver oil, sardines, mackerel, salmon, and egg yolks.

5 – B-Complex Vitamins for Metabolism Boost

A healthy metabolism is fueled by the presence of the vitamin B-complex. A deficiency in one or more of these vitamins can disrupt an individual’s metabolism.

Here is a list of B-complex rich foods like squash, potatoes, spinach, seeds, nuts, watermelon, grapes, apples, bananas, eggs, dairy products, brown rice, seafood, and lean meats. Vitamin B-12 rich foods are marmite, meat substitute, fortified breakfast cereals, nutritional yeast, and fortified plant-based milk.

Inspired by www.medicalnewstoday.com

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Whole Food B-Vitamins Could Help Your Fatigue

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Feeling down in the dumps? On your second cup of coffee, but still struggling to wake up? Or maybe counting the hours until you get home while having a hard time focusing on the task at hand? Could it be due to all those late nights you’ve been spending at the bar or out with friends? Could be… But, if you have been like this for days on end, then you may want to look into your vitamin-B complex intake. Whole food B-vitamins play a crucial role in various bodily functions from the conversion of food to energy, production of red blood cells, neurotransmitters, and hormones. Let’s take a closer look at the important whole food B-vitamins.

Vitamin B1

Also known as thiamine, when you are deficient in this area you experience muscle weakness, memory loss, confusion, and poor appetite to name a few. Consume more tuna, mussels, trout, pork, black beans, and whole grains.

Vitamin B2

With an inadequate intake of Riboflavin or Vitamin-B2, you may experience cataracts, anemia, nervous/reproductive system problems, liver disorders, sore throat, and skin conditions to name a few. Add enriched whole grains and fortified cereals in your diet.

Vitamin B3

For a healthy digestive system function, Niacin or Vitamin B3 is needed by the body in adequate amounts. If deficient, you may experience scaly skin sores, inflamed mucous membranes, digestive problems, mental impairment, and confusion. Foods rich in niacin are enriched bread, fortified cereals, rice, dairy, peanuts, poultry, lean meat, fish, and eggs.

Vitamin B5

 

Pantothenic Acid or Vitamin B5 is essential in the carb and fat breakdown for energy. A deficiency of this vitamin causes loss of appetite, digestive problems, sleeping problems, restlessness, irritability, headache, and extreme fatigue to name a few. Eat more of chickpeas, sunflower seeds, peanuts, whole grains, broccoli, potatoes, milk, eggs, organ meats, seafood, poultry, and beef.

Vitamin B6

Pyridoxine plays a crucial role in over 100-enzyme reactions in the body. A deficit can cause weak immunity, confusion, depression, and anemia to name a few. Vitamin B6 rich foods are fortified cereals, organ meats, fish, poultry, fruits, and starchy vegetables.

Vitamin B7

Another name for this vitamin is biotin and is responsible for healthy nails, skin, and hair. A deficiency of this vitamin causes problems with hair, skin, and nails. Increase consumption of broccoli, spinach, sardines, whole grains, almonds, sweet potatoes, sunflower seeds, wheat germ, egg yolks, organ meat, pork, and beef.

Vitamin B9

Folate is essential in DNA synthesis, and a deficiency can cause low birth weight, anemia, weak growth, diarrhea, and gingivitis to name a few. Foods rich in folate are rice, enriched flour products, cereals, and other fortified foods.

Vitamin B12

Likewise known as cobalamin a deficiency can lead to tinnitus, a decline in memory and cognition, mood swings, depression, dizziness, shortness of breath, appetite loss, and digestive problems to name a few. Foods rich in cobalamin are milk, eggs, poultry, fish, clams, beef liver, and fortified yeasts and cereals. Our team has also found a way to concentrate vitamin B12 in plants, contact us to learn more!

Looking for Plant-Based, Whole Food B-Vitamins?

Look no further! We developed our GrandFusion products to change the way manufacturers add vitamins and minerals to their packaged foods. Our concentrated fruit and vegetable powders are easy to add without impacting the flavor or texture profile of the end product. If you are just a regular consumer wanting to add the plant-based B-vitamins to your smoothie at home, we have a product for you too! Check out our store to try your favorite GrandFusion product with up 23 vitamins and minerals in one blend.

Inspired by www.wellandgood.com

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National School Food Policies Can Improve Health Now & Later

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Children need to develop good eating habits and perceptions of food and nutrition. While they are still young, it is essential for parents to establish good eating habits among children. But the challenge here is that children spend more time in school than at home thus it is crucial for the school to also do its share in improving the health of their students by reinforcing good eating habits.

The Benefits of a School Food Policy

This is the reason why school food policies are in place so that children can be encouraged to make healthy food choices. Providing free fruits and vegetables as well as limiting their sugary drinks while in school can have positive health benefits short and long term.

In a study conducted by researchers from the Friedman School of Nutrition Science and Policy at Tufts University, they found out that putting healthy food choices in the cafeteria can have potential effects on the widespread juvenile obesity. The study, published in PLOS ONE journal, used risk assessment model to determine the impact of implementing food policies in the country in a national level for all elementary, middle, and high school students particularly on the body mass index (BMI) and the possible cardiometabolic diseases that may spring up in the future.

What Can Food Policies Do?

Since most children consume more than a third of their daily meals as well as snacks in school, having food policies focused mainly on healthy food options is crucial. And it is critical to quantify the effects of the policies on the food choices, health, and nutrition of the children. However, according to senior author Dariush Mozaffarian, the long-term health effects have not yet been evaluated across all levels of primary and secondary education in the country.

 

Several pieces of literature suggest that providing free fruits and vegetables can increase the habitual consumption of healthy foods where stark improvements have been observed among high school students at 25%. Limiting sugary drinks also decreases the frequent consumption among children and a significant decrease in their BMI with elementary school children showed the highest at 27%.

The Future of Health Food Policy

Changing the food policies in school at a nationwide level can also help the future generation. For instance, children today will eventually grow up, and if they grew up learning about healthy food choices, they could easily share with their children. If such policy was implemented, researchers suggest that provisions of healthy foods and drinks can prevent more than 22,000 deaths once they reach adulthood as the likelihood of getting diabetes, heart disease, and stroke reduces once you consume healthier foods.

Establishing a food policy in schools across the nation should be reviewed regularly so that policymakers know which facets they can improve on aside from eliminating sugary drinks and providing free fresh produce to the students. This is also to validate whether there are indeed short and long-term effects to the obesity rate as well as the overall well-being of the students.

Inspired by www.sciencedaily.com

Infographic: Love Your Heart With These Fruits & Vegetables

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NutriFusion developed our GrandFusion fruit and vegetable powders because we know how important these whole foods are to our diets. We saw that people were eating more packaged and processed foods, but most of these were not packed with fruits and vegetables. On top of that, the products that did have fruits and vegetables in them were not retaining the beneficial vitamins and minerals that our bodies so desperately need. Check out the infographic below created by SunWarrior and a list of heart-healthy foods.

love your heart heart healthy foods fruits vegetables nutrifusion sunwarrior

 

Infographic Credit: sunwarrior.com

Study: Excess Body Fat Correlates to Low Vitamin D Levels

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Vitamin D, also known as the sunshine vitamin, is a fat-soluble nutrient produced the body naturally through regular exposure to the sun. Aside from sunshine, Vitamin D is also sourced from tuna, salmon, eggs, and sardines. While it is known that Vitamin D helps the body absorb Calcium effectively, recent studies suggest that it has a critical role in protecting the body against diabetes, heart failure, bone health, cancer, and respiratory tract infection.

The Link Between Vitamin D and Health

Researchers from the Leiden University Medical Center and VU University Medical Center presented their findings regarding the link between Vitamin D and excess fat. The study examined the data from the Netherlands Epidemiology of Obesity involving men and women between the ages of 45 and 65. The researchers noted that the lower levels of Vitamin D are correlated with the total body fat and liver fat among men and abdominal fat among women. The research suggests that individuals who have higher amounts of abdominal fat are at risk of Vitamin D deficiency; thus they should consider getting their Vitamin D levels checked.

Americans Suffer from Low Vitamin D Levels

While Vitamin D is one of the essential vitamins that the body needs, many studies noted that a large percentage of the population is deficient. In the survey conducted by the Center for Disease Control (CDC), about 8.1% of the people in the United States suffer from Vitamin D deficiency. This equates to a gap in one out of 10 Americans. For the body to carry its natural physiological function, it is crucial to take in between 400 and 800 IU (10 to 20 micrograms) per day. Higher intake of Vitamin D will also benefit the body.

This is the reason why the Food and Drug Administration has approved the fortification of milk and other beverages with Vitamin D. In fact, fortifying milk with Vitamin D has been done since the 1930s, but it is only now that people are taking heed. While many food companies are strengthening their products with Vitamin D, there is still a challenge when it comes to introducing more of it on products.

Food Manufacturers Jumping on Vitamin D Bandwagon

The deficiency of Vitamin D among the broader American population has led to the manufacturers to create products that are infused with Vitamin D. Products that are fortified with Vitamin D should be labeled appropriately.

Vitamin D provides an off-taste to the product; thus ingredients place importance on creating custom premixes and employing the right blending techniques to avoid the lousy mouthfeel of Vitamin D. This is to ensure that milk products still taste the same, especially among children. What many food companies do not know about is GrandFusion…NutriFusion developed GrandFusion blends to concentrate naturally occurring, plant-based vitamins. GrandFusion blends include plant-based versions of Vitamin D, Vitamin D2, and Vitamin D3. The blends are so concentrated that the consumer will never taste the product when adequately blended into the product.

But with the food and beverage manufacturers advertising that their products are fortified with Vitamin D, are the consumers paying attention to the labels or not? We are still not sure, and after almost 100 years of enriching milk, we still see low vitamin D levels. Only time will tell if these new Vitamin D infused products well attract attention and grow into essential products for consumers.

Inspired by www.fooddive.com

More Research Points to Botanicals as Important to Brain Health

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There is growing evidence that associates a better cognitive function with the Mediterranean diet. In fact, different studies have identified plant extracts that can help maintain good brain health among older adults and these include resveratrol, Ginkgo biloba, Bacopa monnieri, Theobroma cacao, ashwagandha, Crocus sativus, ginseng, curcumin, and rosemary. These plant extracts do delay not only the cognitive decline but also have protective effects against neurodegenerative disorders.

No Available Studies to Pin the Claim

While the botanical extracts have vast potential, research regarding their efficacy is still in its early stage, and even organizations that support complementary therapies have not yet endorsed the potential role of botanicals in improving cognitive health. The US National Center for Complementary and Integrative Health (NCCIH) noted that no available and convincing evidence suggests that a particular supplement can prevent cognitive impairment particularly those that are associated with Alzheimer’s or dementia.

Small Hints Found in Literature

Finding the exact mechanism and correlation still presents a challenge but the International Food Information Council noted that there are slight hints found in the literature regarding the links between food and brain health. The organization noted that what is good for the heart is also good for the brain. As such, promising plant extracts such as resveratrol, curcumin, and theobromine are not only good for the heart but also for the brain.

But this does not mean that this is the end of the line for plant extracts. It might take some time for companies who work with such ingredients to find the missing link to validate their claims for a reliable clinical result. Thus, the primary challenge for those working in the field of pharmaceuticals is to pin down on a particular measurable improvement among the human subjects so that the cause and effect can be proven.

 

Continuous Research Needed on Botanicals

Pharmaceutical companies have been working to pin down the mechanism of action of certain plant extracts. For instance, the company Evolva is looking at the potential of resveratrol to improve cognitive function. Working with the Brain, Performance, and Nutrition Research Center of Northumbria University in the UK, both organizations are working on how resveratrol influences the gut health concerning brain health.

On the other hand, other companies are working with other plant extracts. For instance, Ixoreal that sells both ashwagandha and curcumin supplements focus on the history and effects while, at the same time, undertake clinical trials to support their claims.

The research regarding the efficacy of plant extracts is paying off as it continues to attract the development of new products. While there is a rise in plant extracts used to promote better brain health, market researchers indicate that the growth of this niche is only 0.4%. Thus there are still many issues that should be addressed before this niche can reach its full market potential. Having said this, there is still more work to do by the researchers, food manufacturers, or pharmaceutical companies before products that can boost cognitive function will be favored in the market.

Inspired by www.ingredientsnetwork.com