Tag: protection

Toothbrush and teeth- Dental Hygiene Month

How to Improve Your Dental Health

by Cara, posted in Articles

The foods you eat not only affect your overall health, but those foods also play a part in your oral health. Sugary snacks and beverages can lead to tooth decay, which according to the American Dental Association is the most common chronic childhood disease, but it is completely preventable. Tooth decay occurs when plaque comes into contact with sugar and causes a reaction which leads to acid attacking the teeth. Some common sources of sugar in the diet are found in soft drinks, candy, and desserts.

The American Dental Association also suggests reducing the number of snacks you eat during the day, and if you do have a snack pick something that is healthy such as a fruit, vegetable, whole grain products, yogurt or cheese. The food that you eat during a meal causes less harm than foods eaten for a snack because more saliva is released while eating a meal. The saliva helps wash the foods from the mouth and reduces the effects of the acids.

They also recommend brushing your teeth twice a day with fluoride toothpaste, floss daily and visit the dentist regularly. It’s important to remember that with good personal discipline for practicing good oral hygiene practices and choosing healthier food choices, you can prevent tooth decay from ever occurring.

Nutrition for strong and healthy teeth

Calcium, vitamin D and phosphorus all play a vital role in the formation and maintenance of healthy teeth and gums in both children and adults. Calcium plays a role in building strong bones and teeth, however, calcium needs phosphorus to maximize its bone strengthening benefits. Vitamin D regulates the body’s balance of calcium and phosphorus, and can promote absorption. Vitamin D can also help to decrease inflammation of gums which is associated with periodontal (gum) disease. A healthy diet is essential for healthy teeth. Below are foods that contain calcium, vitamin D and phosphorus.

Calcium – Dairy foods such as cheese and yogurt, Cruciferous vegetables such as kale, collard greens, and broccoli, spinach, white beans, sardines, and calcium-fortified orange juice.

Vitamin D – Natural sunlight, vitamin D-fortified milk, eggs, some cereals, oily fish (tuna, sardines etc), mushrooms.

Phosphorus – protein-rich foods such as meats, poultry, fish, nuts, beans and dairy products and whole grains.

Fruits & Veggies Month - blueberries, lettuce, strawberries

September is Fruits & Vegetables Month!

by Cara, posted in Articles

Fruits and vegetables are important for a well-balanced and healthy diet. They contain key vitamins and minerals that your body needs to be able to function properly.

According to the CDC, only 1 out of 10 adults get enough fruits and vegetables every day. That means that most people are missing out on the essential nutrients and fiber that these foods can provide. The CDC also stated that 7 out of the top 10 leading causes of death in United States are from chronic diseases and by consuming a diet that has higher amounts of fruits and vegetables can reduce the risk of developing these diseases. Some of those diseases include heart disease, type 2 diabetes, some cancers and obesity.

Each color of a fruit or vegetable tells a lot about what that produce item contains. All fruits and vegetables contain many nutrients, but the color gives a hint of the key nutrients. Make sure to try and eat as many different colors as possible to ensure you are getting enough of all of the nutrients that your body needs. Below is a quick summary of what each color means for fruits and vegetables.

Rainbow Produce Benefits

Red – contains Vitamins A & C, manganese and antioxidants.
Aides in heart health.
Foods: tomatoes, red peppers, beets, red apples, red potatoes, grapefruit, raspberries, strawberries, watermelon

Orange – contains Vitamins C, A & B6, potassium, folate and antioxidants.
Aides in eye health.
Foods: carrots, orange peppers, sweet potatoes, pumpkin, oranges, peaches

Yellow – contains Vitamins C, A & B6, potassium, folate and antioxidants.
Aides the immune system health.
Foods: yellow peppers, squash, bananas, cantaloupe, pineapple

Green – Contains Vitamin K, B vitamins, folate, potassium and antioxidants. Aides in strong bones and teeth.
Foods: broccoli, cabbage, Brussels sprouts, cucumbers, green peppers, dark leafy greens, peas, green beans, zucchini, avocados, kiwi, green apples, pears

Blue & Purple – Contains B vitamins and antioxidants.
Aides in memory.
Foods: eggplant, red onions, purple cabbage, purple potatoes, blueberries, blackberries, plums

White – Contains Vitamins C & K, folate, potassium and antioxidants.
Aides in immune system health, and healthy eye, skin, bones.
Foods: cauliflower, garlic, jicama, mushrooms, onions, parsnips, turnips, potatoes, rutabagas 

Vitamin D in Fish and the sun

The 411 on Vitamin D

by Cara, posted in Articles

Vitamin D is an essential nutrient that your body must get from other sources. It is naturally found in a few foods; some products may be fortified to contain vitamin D or there are also supplements. According to the National Institutes of Health, some foods that have vitamin D are:

  • Fatty fish such as salmon, tuna or mackerel
  • Beef liver
  • Fortified milk
  • Fortified orange juice
  • Fortified yogurts
  • Egg yolks

The majority of our vitamin D actually comes from when our bodies convert the UV-B light from the sun into vitamin D. According to the National Institutes of Health, it is recommended that we get at least 5-30 minutes of sun exposure between the times of 10 am and 3 pm at least twice a week. Although we need sun exposure to make vitamin D, it is also important to be safe while outside and not be over exposed to the UV light because of the dangers it can do to your skin and health such as skin cancer.

Vitamin D promotes the absorption of calcium and helps maintain the calcium and phosphate concentrations in our bodies. It is also necessary for bone growth and remodeling. Other roles that vitamin D plays in the body are: cell growth, neuromuscular and immune function as well as decreasing inflammation. If you do not consume enough vitamin D, it can lead to some very serious health concerns. A deficiency of vitamin D can cause brittle and thin bones which can increase the risk of fractures and in older adults it can lead to osteoporosis. In children with a deficiency in vitamin D, it can cause rickets which is a very serious condition where there are weak, soft bones, stunted growth and even skeletal deformities.

Vitamin D is a very important nutrient that we need to make sure we are consuming adequate amounts of to protect us from these dangerous conditions as well as help prevent the formation of these diseases in the future.

Fruits, vegetables and lots of water

Summer Nutrition

by Cara, posted in Articles

Summer not only brings warmer weather and fun outdoor activities; it is also a great time to take advantage of the in-season fruits and vegetables and local farmers markets. Fruits and vegetables are excellent sources of key vitamins and minerals that the body needs to properly function. According to the USDA, some in season produce you may want to try:

  • Apples
  • Apricots
  • Avocados
  • Bananas
  • Bell peppers
  • Berries
  • Green beans
  • Mangos
  • Peaches
  • Summer squash
  • Watermelon

Another key thing to remember during summertime is the importance of hydration. Your body relies on water for so many functions and aspects that help you survive. For example, you need adequate water to maintain your body temperature, remove waste and to keep your joints lubricated. Staying hydrated does not just mean drinking water, there are so many ways to help you stay hydrated if you find drinking water to be difficult. You can get water from fruits, vegetables, milk and tea; there are just added calories when you consume these products that water does not contain. It is important to continually drink water throughout the day because we lose water every time we go to the bathroom, sweat and even when we breathe. If you are not continuing to replace that lost water you will become dehydrated. According to the familydoctor.org website, here are some tips to staying hydrated:

  • Keep a bottle of water with you during the day
  • Add fruit such as berries or lemons to your water if you do not like the taste of water
  • Drink plenty of water before, during and after exercise
  • If you feel hungry, drink water because often times, we confuse hunger with thirst
  • If you have trouble remembering to drink water create a schedule such as at the start of every hour or at certain times throughout the day. 
Men's Healthy Month

June is Men’s Health Month

by Cara, posted in Articles

Eating a healthy diet gives your body the energy and nutrients to fight disease and keep you feeling younger. Men, like all people, should have a diet focused on:

  1. Fruits and vegetables: at least 2 cups a day
  2. Whole grains: make half of your grain choices whole grain choices such as oatmeal, brown rice or whole grain bread, cereal and pasta
  3. Fiber: at least 38 grams of fiber per day for younger men; 30 grams of fiber per day for men older than 50.  Whole grains, barley, beans, lentils, fruits and vegetables are high in fiber, help manage hunger and fullness and help fend off certain cancers, such as prostate and colon.
  4. Fats: focus on unsaturated fats such as heart-healthy fats such as olive oil, canola oil, nuts, seeds, avocados and oil-based salad dressings in place of saturated fats such as full-fat dairy foods, high fat meat, fried foods, butter and high-fat sweets.
  5. Protein: lean meats, seafood,  and plant sources, like beans, peas and soy products

Energy Needs:

Since men have more muscle and typically are bigger than women, they require more calories throughout the day. Moderately active males likely need 2,200 to 2,800 calories per day. Your energy needs depend on your height, weight and activity level.  

Visit www.choosemyplate.gov for customized energy needs and meal planning.

Health Risks:

Many of the typical health risks for men are related to behaviors that are more prevalent in men, such as smoking and drinking, unhealthy or risky choices, and putting off regular doctor visits or medical care. There are also health conditions that only affect men, such as prostate cancer and low testosterone. Many of the major health risks that men face – like colon cancer or heart disease – can be prevented and treated with early diagnosis. Screening tests can find diseases early, when they are easier to treat. It’s important to get the screening tests you need.

According the CDC, the top 10 causes of death for men in 2017, were:

  1. Heart Disease (24.2%)
  2. Cancer (21.9%)
  3. Unintentional Injuries (7.6%)
  4. Chronic Lower Respiratory Disease (5.2%)
  5. Stroke (4.3%)
  6. Diabetes (3.2%)
  7. Alzheimer’s Disease (2.6%)
  8. Suicide (2.6%)
  9. Influenza and Pneumonia (1.8%)
  10. Chronic Liver Disease (1.8%)
FMI's Recipe for Safely Preparing Food at Home

A Recipe for Safely Preparing Food at Home during COVID-19

by Cara, posted in Articles

“What’s for dinner?” isn’t the only question we’re asking ourselves or family members these days. It’s “What’s for breakfast, lunch, dinner, and a snack in between?” Plus, it’s how to purchase and prepare these meals safely.

As the COVID-19 pandemic keeps more of us at home, purchasing and preparing food is on our minds now more than ever. Our friends at FMI have a simple 4-step recipe, sprinkled with tons of resources, to ensure you can safely protect yourself, friends and families while prepping food.

Hand washing, masks and hand sanitizer

Staying Well During COVID-19

by Cara, posted in Articles

According to the CDC, the novel coronavirus, also known as COVID-19, is a new type of virus that has never been seen before now. There is no vaccine and it can spread very easily from person to person, meaning that one of the best ways to prevent getting infected, is to limit exposure to other people.

According to the CDC, there are several ways to protect yourself and others during this pandemic:

  • Wash hands correctly and often. To learn proper hand-washing techniques, watch this video: https://youtu.be/d914EnpU4Fo.
  • Use hand sanitizer that is at least 60% alcohol.
  • Avoid touching eyes, nose and mouth.
  • Avoid close contact with others.
  • Cover all coughs and sneezes.
  • Stay home if you are sick.
  • Clean and disinfect often. To learn how to properly disinfect your home, click here.

Symptoms for COVID-19 appear after 2-14 days after being exposed to the virus. The CDC recommends staying home and speaking to your healthcare provider if you have a fever, cough or shortness of breath. If you have emergency warning signs for COVID-19, get medical attention right away. These emergency warning signs include trouble breathing, persistent pain or pressure in your chest, new confusion or inability to arouse, and blueish lips or face. It is important to remember that this is not an inclusive list of symptoms and you should contact or seek medical attention if there are other severe or symptoms.

Stress prevention through nutrition and exercise

Managing Stress with Nutrition

by Cara, posted in Articles

Everyone has some kind of stress in their life, whether that be with your relationships, careers, finances or just day to day tasks that need to be completed. During these times of stress, it may feel nice for a moment to reach for the candy, TV remote or even alcohol but all of these are temporary escapes. To truly manage your stress in a healthy way, it takes a change in your lifestyle. A good diet is key to reducing stress and feeling better in your body.

 According to Harvard Health Publishing, short term stress can actually slow or stop your appetite, this is caused by your brain releasing corticotrophin hormone and your kidneys releasing epinephrine. The opposite is true if the stress is long term; if the stress persists, then your adrenal glands release cortisol which can increase your appetite. Research has shown that people tend to go for the more fatty and sugary foods during this time because of the perceived effects that these “comfort foods” have on them. Along with a poor diet during times of stress, many other factors may play a part in increased weight gain such as loss of sleep, less exercise and more consumption of alcohol. Along with the preexisting stress that is causing all of this to happen, these factors can also add to the stress that a person is dealing with and then a bad cycle forms. To reduce the impacts of stress, it is important to learn how to deal with stress.

6 helpful tips that can help you manage stress and keep it from getting out of control:

  • Eat and exercise regularly
  • Get healthy fats, such as from flaxseeds, walnuts and fish oils.
  • Eat your vegetables
  • Add high fiber foods such as oatmeal, nuts, beans, fruits and vegetables.
  • Try to get more sleep instead of drinking caffeine
  • Buy healthier snacks in case you do feel like stress eating

Along with these healthy lifestyle tips, these foods have been shown to help reduce stress:

  • Vitamin C such as oranges and other citrus fruits have been shown to lower cortisol levels.
  • Complex carbohydrates such as whole grains, fruits and vegetables have been shown to help increase serotonin levels and stabilize blood pressure.
  • Magnesium such as spinach, leafy greens, salmon and soybeans can help improve sleep quality.
  • Omega 3 Fatty Acids such as fatty fish (salmon and tuna), nuts and seeds (flaxseeds, pistachios, walnuts, and almonds) can help reduce stress hormones.
  • Herbal teas have been shown to have calming effects and decrease stress inducing insomnia, anxiety and anger.

A healthy balanced diet is the first step in trying to manage your crazy stressful life because what you put into your body effects how it functions and how you feel. A healthy lifestyle can not only help you manage your stress but also live a fuller happier life.

Sources

https://www.health.harvard.edu/healthbeat/how-stress-can-make-us-overeat

https://exploreim.ucla.edu/nutrition/eat-right-drink-well-stress-less-stress-reducing-foods-herbal-supplements-and-teas/

https://campushealth.unc.edu/health-topics/nutrition/nutrition-and-stress

Bob's Red Mill Breakfast

The Importance of Fiber in Breakfast

by Cara, posted in Articles, Recipes

Sponsored by Bob’s Red Mill

Many of us know that a high fiber diet keeps your system running smoothly, but how about the importance of fiber in your breakfast?

Fiber stays in your stomach longer than other foods and when paired with other ingredients helps to keep you full. It also can help to maintain your blood sugar, lower your cholesterol and aid in maintaining a healthy weight. Integrating foods high in fiber and protein into your morning routine is one way to keep yourself on track and feeling good for the remainder of the day.

From breakfast cereals high in fiber to high-fiber bread and fruit, there are lots of different (and tasty) ways to consume fiber for breakfast.

Let’s dive into reasons for eating fiber in the morning and explore some delicious fiber-filled breakfast recipes.

5 Reasons to Eat Fiber in the Morning

  1. Digestion

Fiber aids in digestion and ensures that your system runs smoothly throughout the day.

  1. Blood Sugar

Fiber maintains your blood sugar levels (so you don’t crash later on in the day).

  1. Weight

Fiber stays in your stomach longer than other foods, meaning you’ll feel full throughout the morning and may be less likely to overeat. With fiber in your breakfast, you’re more likely to bid farewell to the midday snack attack!

  1. Heart Health

Fiber can improve cholesterol levels by lowering LDL (or bad cholesterol).

Soluble Fiber vs. Insoluble Fiber

The Importance of Fiber in Breakfast _ Bob’s Red Mill

There are two types of fiber your body needs, soluble and insoluble, and many sources of fiber contain both of these.

Soluble fiber works to bind with water in your system and create a gel to slow digestion. It’s in foods like oranges, apples and oats, and can also be found in the skin of fruit and seeds. It helps you to feel full and gives the feeling of long-lasting energy throughout the day.

Insoluble fiber can be found in wheat bran, veggies and whole grains. It helps food pass through the stomach and intestines and (for lack of another phrase) adds bulk to the stool. Work to incorporate both of these types of fiber into your breakfast to get the full range of fiber benefits.

Inspiration for Fiber-Filled Breakfasts

From pancakes to granolas, here are some of our favorite ways to enjoy fiber in the morning.

Buckwheat Pancake and Waffle Whole Grain Mix

Making the switch to a hearty pancake and waffle mix like this Buckwheat Pancake and Waffle Whole Grain Mix is a good way to incorporate fiber into your morning. It’s made with Organic Whole Grain Buckwheat Flour and Organic Stone Ground Whole Wheat Pastry Flour. The buckwheat contains a good amount of fiber and adds a unique and delicious taste. It’s also a good source of protein and calcium. Although it’s commonly thought of as a cereal grain, buckwheat is a fruit seed related to rhubarb and sorrel. It’s a good choice for people who might be sensitive to wheat or grain. Top your buckwheat pancakes with sliced apple and a bit of pure maple syrup.

Gluten Free Honey Oat Granola

Our Gluten Free Honey Oat Granola is a high-fiber whole grain cereal made with gluten free oats. You can enjoy it over yogurt or with milk and milk alternatives. You can even eat it just as is! This recipe for Honey Oat Granola Pancakes combines our Gluten Free Honey Oat Granola with almond milk, eggs and oil to create a beautiful and delicious pancake. Try serving these pancakes with oranges or figs for a morning treat.

Bob’s High Fiber Bran Muffins

These Bob’s High Fiber Bran Muffins are high in fiber and include wheat bran, whole wheat flour, raisins, milk, oil and egg. For a bit of extra protein, serve them with peanut or almond butter and a good Greek yogurt. They’re made with wheat bran, whole wheat flour, raisins, milk, molasses or honey, oil and egg. If you’d like, you can also add applesauce and nuts to the mix. These muffins are great to keep on hand for a fiber-filled breakfast on the go.

Moist Molasses Bran Muffins

These Moist Molasses Bran Muffins are made with wheat bran, whole wheat flour and applesauce. You can sweeten them with molasses or honey (or a mix of both) and even add chopped nuts into the mix. Like Bob’s High Fiber Bran Muffins, they taste good with a dollop of nut butter and a mug of hot coffee.

Organic Whole Oat Groats

Bob’s Organic Whole Groats are both hearty and chewy and are an amazing source of fiber. This basic preparation for oat groats can be fine-tuned for breakfast by adding fresh fruits like pears and bananas for an extra fiber boost.

Tart Cherry and Chocolate Covered Almond Muesli Energy Poppers

Our Chocolate Protein Powder is made from pea protein powder, chicory root fiber, chia seeds and beneficial probiotics. It’s sweetened with monk fruit extract and is vegan, gluten free and a great source of iron, protein and fiber. Try using it in this recipe for Tart Cherry and Chocolate Covered Almond Muesli Energy Poppers. Packed with fiber, these poppers are great for a morning treat or an afternoon snack. But like the recipe headnote states, with their delicious yet sophisticated flavor, they’re truly good anytime.

Cottage Cheese Breakfast Parfait

Inspired by our grandmother’s pairings of pear and cottage cheese, this beautiful Cottage Cheese Breakfast Parfait is filled with everything you need for a nutritious start. From protein to healthy fats to fiber, this parfait will get you going and keep you energized throughout the morning.

Whole Grain Fruit Muffins

These Whole Grain Fruit Muffins are filled with fiber and flavor. They’re a great way to feature seasonal fruit like peaches or apples and taste yummy when served with warm butter or jam. They’re made with ingredients like Quick Cooking Rolled Oats, Unbleached White All-Purpose Flour, wheat bran and 7 Grain Hot Cereal. With a hint of cinnamon and honey, they smell incredible when wafting through the kitchen (especially on an autumn morning).

Healthy Chocolate Protein Pancakes

These pancakes might be light and fluffy, but they’re a nutritional powerhouse. Packed with plant-based protein and fiber, our Healthy Chocolate Protein Pancakes make for a decadent and delightful breakfast. They’re served with a chocolate syrup made from fiber-filled ingredients like dark chocolate and bananas. Drizzle your pancakes with the syrup and indulge happily in this healthy breakfast treat.

High Fiber Cinnamon Apple Muffins

These High Fiber Cinnamon Apple Muffins are kid-friendly and fiber-filled. They’re made with cane sugar, unsweetened applesauce, vanilla extract, oil, ground cinnamon, milk, Organic High Fiber Pancake Mix and diced apples. After whisking together the cane sugar, applesauce, vanilla and oil, slowly stir in the milk. Add pancake mix, cinnamon, and dried apples and stir in until just combined. Fill your muffin tin, bake and after 30 minutes, enjoy your warm, wonderful breakfast!

PB&J Crumble

Our Extra Thick Rolled Oats are known for their protein and fiber goodness. One of our favorite ways to eat them is in this PB&J crumble. Although it can also be a dessert, this crumble works well for breakfast when paired with almond milk or yogurt. The filling is made from grapes and the crumble incorporates ingredients like coconut oil, crunchy peanut butter, coconut milk, Gluten Free Organic Thick Rolled Oats, sorghum flour, organic coconut sugar and salt.

Organic High Fiber Pancake Mix

Get your fiber the extra fun Bob’s Red Mill way with a big stack of high fiber pancakes! Our Organic High Fiber Pancake Mix includes stone ground whole wheat pastry flour, Scottish oatmeal, flaxseed meal, oat bran, wheat germ and a bit of pure cane sugar. It’s filled with 7 grams of fiber and 7 grams of protein per serving, so it’s the perfect way to start your day with an energizing boost.

Now that you know about the importance of fiber in a diet—especially a breakfast diet—we hope you’ll start to integrate it into your morning routine.

Fiber in the morning helps with everything from digestion to maintaining a healthy weight. Luckily, many Bob’s Red Mill products contain fiber to get you going and leaving you feeling great throughout the day.

Have any favorite recipes you like to make to get your fiber in the morning? Feel free to share them with us in the comments below. From muffins and granolas to pancakes, we’re always on the lookout for the next fun (and fiber-filled) recipe.

Traditional Medicinals Tea info for wellness

11 Plants for Wellness

by Cara, posted in Articles

Those mints offered at the end of your meal have a story to tell. They’re modern day descendants of the peppermint plant, also known as Mentha x piperita. In the past, it was widely known that peppermint aided digestion.

When did people start using manufactured products more than home remedies? It wasn’t that long ago. Most of our great-grandparents relied almost entirely on plant allies for wellness.

Some people, thankfully, never forgot the power of the plants. In 1974, Traditional Medicinals was founded with a goal to pass along centuries-old herbal wisdom and a vision for the rebirth of herbalism in North America. Forty-five years later, the company is still passionate about connecting people with plants through high-quality herbal products formulated by herbalists.

Here are 11 plants Traditional Medicinals love, all of which are easy to use at home to support health and wellness:

Click here to learn more.

Sponsored by Traditional Medicinals.