Supplements or no supplements??

Supplements, these are consumed in order to provide one with nutrients that they may not get from their normal diet or may be lacking in.
Is it really necessary for them though? I mean is it not easier for an individual to simply change their diet in order to fulfil their nutrient needs? Should one not aim to have a ‘balanced diet’ rather than consume supplements in order to replace actual food benefits. An individual that has a ‘balanced diet’, which is one that satisfies all nutrient requirements, does not need to take supplements. So this leaves me thinking…what is the real need for supplements other than replacing food? One could argue that they do not like/eat certain foods containing essential nutrients to the diet, however other than certain cases such as pregnancy, this can be worked around as nutrients are found in a wide range and variety of different foods.
Are these supplements taking away from the natural way of obtaining our nutrients or is it simply helpful, handier, healthier and the way to go? Im sitting on the fence on this one myself.
Certain supplements are proven to have positive effects on one’s health, some negative and others no effect at all.
For example, the taking of Vitamin E supplements by men, was proven to actually increase the males chance of developing prostate cancer. Other supplements such as chrondrotin that many people take in order to relieve joint pain has also been proven to have no benefit on a person at all.
In the USA , dietary supplements are categorized as a food, however this is not the case for the rest as the world as supplements, tablets, drugs and other words are used to categorize these nutrient supplements.
The taking of dietary supplements requires knowledge and therefore you should consult your doctor before you begin taking them as they can cause problems such as over consumption especially of fat-soluble vitamins and minerals leading to more health problems such as build up in the body and also can cause problems if mixed with other medication or drugs.

So supplements…. Are they for you? Do you really need to take them? Are they benefiting you and your health? Have you consulted with your doctor/medical professional? Is taking supplements taking from you having a ‘balanced diet’ ? All these questions float around in my head . And I’m not left feeling satisfied I know enough about the advantages and disadvantages of taking dietary supplements. Im not saying I have never took dietary supplements before, however Im definitely guilty of taking such supplements merely because I was advised to. I definitely didn’t notice a difference from taking them and never checked with my doctor to see if they were having effect either.
So while I may not provide much information on the advantages and disadvantages remember just to have a little think at the questions that float around in my head and see if your mind is changed next time your in the drugstore!

If you need a little help on the taking of supplements or before you embark on taking them have a look at this link for some helpful information http://www.nutrition.gov/dietary-supplements/questions-ask-taking-vitamin-and-mineral-supplements .

Till next time ..:)

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Why you should include a Sandwich in the Lunchbox

Back to School!! Which means back to early mornings, the early morning traffic, getting uniforms ready, making lunches, and the rest of the commotion. But ensuring your children have a nutritious lunch can be stressful and hard at times, however did you know how nutritious a normal sandwich containing cheese, ham and lettuce really is?

Yes, a nutritional lunch is key for growth and development of your children and a Cheese, Ham and Lettuce Sambo will pack a nutritious one!

A Healthy Lunchbox:

  • 2 Slices White Bread
  • 2 tsp low fat butter
  • 1 Slice of Cheese
  • 3 Slices of Ham
  • 25g Lettuce

-> Add 200ml of Milk and 2 Mandarins for a fully nutritious lunch.

The sandwich alone provides your child with protein (81%), fibre (14%), calcium (53%), iron (22%), folic acid (38%) among more nutrients. Percentages represent the nutrient intake of RDA of a six-year-old child.

The overall lunchbox provides your child with energy (437kcals), calcium (100%), vitamin C (100%), vitamin B1 (86%), vitamin B2 (87%), vitamin B12 (100%), vitamin A (41%), omega 3 (33%) and omega 6 (30%) of their Recommended Daily Intake of nutrients.

With the combination of all these nutrients, you will be sure to be fuelling the healthy growth, development and lifestyle of your child.

Evening Snacking!

Do you always find your snacking before bed, sitting watching television and next thing find yourself half way through a tub of Ben & Jerry’s and leaving yourself feeling down and not great!? Well there is a solution!

Snacking is good and healthy and an evening snack can also be a good thing you just need to know the right foods to be snacking on.

Before bed there are snacking no no’s! These include caffeine (unless you plan to be awake all night, avoid the caffeine before bed to ensure you get a good sleep), alcohol, heavy meals (that will leave you feeling full and also contribute to weight gain) and packaged unhealthy snacks that are high in sugar and salt such as crisps and chocolate.

There are many reasons for evening snacking such as dehydration, boredom, low salt or sugar levels, lack of protein or genuinely hungry. Whatever the reason there are certain foods that snacking in the evening wont have you feeling guilty and will ensure you get a good night’s sleep! 🙂

Food’s high in protein are good as they leave you feeling fuller rather than foods high in carbohydrates. If you have evening cravings, first drink a glass of water and if this doesn’t satisfy your cravings small portions of high protein/fibre foods such as a granola bar, yoghurt , fresh fruit, veggie sticks, cereal (with low-fat milk), hardboiled egg, mixed nuts or seeds and plain popcorn are good healthy evening snacks.

So before you go to grab the quickest option to munch in front of the telly, first consider the evening snacking no no’s, try a glass of water and if this doesn’t work try a low-fat, high protein or fibre, small serving size snack, you will be feeling more positive and feeling overall better.

Remember a small change can have bigger benefits! 🙂

Breakfast Suggestion: HoMeMaDe MuEsLi

This is great for those that are in a rush in the morning and never have time to dedicate to making their breakfast. I for one, feel your pain. I would rather choose those extra few minutes in bed in the morning (especially those cold ones!) than making a decent breakfast!

But I love this recipe! Quick, easy, handy, nutritious and prevents those, like me, from skipping the most important meal of the day, BREAKFAST!

Make the night before to avoid missing those extra minutes in bed or simply for an on-the-move breakfast or lunch that you can grab in the morning and bring with you.

HOME-MADE MUESLI

You will need:
☑350g jumbo oats
☑200g mixed nuts
☑50g of each sunflower & pumpkin seeds
☑100g dried apricot
☑100g dried apple
☑Yoghurt or milk to serve

NOTE: Change up the nuts and dried fruit mixes to match your own taste.

How?
• Roast the jumbo oats in the oven for 15-20 minutes, until golden brown.
• Remove from baking dish and allow to cool in a bowl.
• Add the rest of the ingredients and mix well.
• Store in an air tight container in the fridge and serve covered in milk or yoghurt.
•You can also leave the muesli soaked in the milk or yoghurt over night for a creamy texture muesli.

Why water is so important!

Everyone is always told water is good for you, that you should drink water and so on, but do you really know why?

Water has many functions in the human body and it makes up to 75% of the human body.Water is essential for survival! It plays a role in every cell in the body and is needed by every system and organ. Lack of water can lead to a condition known as dehydration which can mean headaches, dizziness, muscle weakness, fatigue and more.

Water has many health benefits as well as being essential for life.

The picture below shows just 10 functions and health benefits of drinking water.

It is recommended that a person should drink at least 8 pints of water a day! Water also has better benefits depending on when you drink, for example drinking a pint of water in the morning helps activate internal organs and drinking a glass of water after a meal aids digestion.

Sooo…..

Get drinking!!🍻🍻🍻🍻

water

Fruit of the Day 4: Apples!! (“)

Apples are probably the most common fruit (or at least the oldest?), however today I decided they were well worth a mention. Apples are packed full of nutrition that provide many health benefits! They are also delicious to taste and come in loads of different varieties’ :)🍎🍏🍎

Apples contain minerals such as potassium, calcium, iron and magnesium. These minerals aid healthy bones and can prevent the development of osteoporosis which can develop especially in older women.

Polyphenols are also found in apples and have great health benefits such as anti-aging. These polyphenols also have a role in fat management and can help the maintainance of weight or aid weight loss. Polyphenols in apples reduce LDL cholesterol and lower plasma total, therefore help our cardiovascular systems and reduce chance of developing lung cancer and asthma.

An average apple contains approx. 17% dietary fibre. Fibre contains properties that aid digestion and weight loss and also reduce cholesterol and the slow release of energy helps in blood sugar regulation.

Not only are apples good for our bones, cardiovascular system and digestion system but eating an apple could also mean whiter teeth :D, prevent development of neurological diseases such as Alzheimer’s disease, help prevent development of cancers, diabetes and gallstones, control irritable bowel syndrome, aid towards a healthier heart, boost your immune system and detoxify your liver!

With all these benefits, why wouldn’t you like apples ???

Calorie Counter!

Its hard to count every single calorie you consume everyday. But luckily we have Supertracker to help you along the way!
It doesn’t only have a huge database of food and drinks but it has full nutritional information on each food, therefore you can keep track of every part of your diet!
The great thing about Supertracker is that it is easy quick and will help you to stay on top of health and help you reach your goals. Not only does it allow you keep track of your diet it also keeps track of your physical activity!
Try it yourself and see what you think ———->>>>>>>>>

Supertracker

http://www.choosemyplate.gov/supertracker-tools/supertracker.html