Naked Truth Nutritionist

The best organic food is what’s grown closest to you!

Therese — Thu, 17 May 2012 16:01:43 +0000

Why Locally Grown?
People worldwide are rediscovering the benefits of buying local food. It is fresher than anything in the supermarket and that means it is tastier and more nutritious. It is also good for your local economy–buying directly from family farmers helps them stay in business.

There are almost two million farms in the USA. About 80% of those are small farms, and a large percentage are family owned. More and more of these farmers are now selling their products directly to the public. They do this via CSA programs, Farmers’ Markets, Food Coops, u-picks, farm stands, and other direct marketing channels. Would you like to support your local farmer? Use the LocalHarvest map to find a small farm near you!

Large scale chemical agriculture is poisoning our soils and our water, and weakening our communities. By buying direct from a family farm you can help put a stop to this unfortunate trend. By buying organic produce from your local farmer, you are working to maintain a healthy environment, a vibrant community, and a strong and sustainable local economy for you and your kids to thrive in.

Anti-Aging Superfood – Asparagus

Therese — Mon, 14 May 2012 21:47:38 +0000

If you’re looking for a natural antiager, don’t skimp on these spears. On top of tons of vitamins and potassium, which benefit your body, asparagus offers high levels of glutathione, which minimizes skin damage from sun exposure, protects and repairs DNA, and promotes healthy cell replications. Goodbye, sun spots and crow’s feet!

Anti-Aging Superfood – Bell Peppers

Therese — Mon, 07 May 2012 21:45:10 +0000

In the world of bell peppers, not all are created equal. It’s the warm-toned peppers — red, yellow, and orange — that stand out nutritionally. Just one of these vibrant peppers gives you up to three times your daily requirement of vitamin C, the nutrient needed for collagen production and tighter skin. They also contain natural anti-inflammatories to ward off signs of aging.

Anti-Aging Superfood – Papaya

Therese — Tue, 01 May 2012 21:43:07 +0000

Ripe papayas contain nearly a three-day supply of vitamin C and a significant amount of beta-carotene and vitamins E and A. These antioxidants can impressively improve your complexion and strengthen your nails and hair. When it’s applied topically, papaya can fade freckles and sunspots.

Anti-Aging Superfood – Apricots

Therese — Thu, 26 Apr 2012 21:39:53 +0000

They may look soft and delicate, but this peachlike fruit packs a powerful antiaging punch. Apricots’ vivid orange exterior comes from carotenoids — powerful antioxidants that can also boost your exterior. Our bodies convert the carotenoid beta-carotene into vitamin A, which contributes to healthy eyes, skin, hair, gums, and glands.

Make Ahead Meals

Therese — Wed, 18 Apr 2012 22:33:01 +0000

We all know one of the keys to healthy eating is having good food on hand and the key is being prepared. If you’re too tired after a long day, do most cooking and food prep in large batches on the weekend, so that everything is laid out in the fridge ready to go for the week.

Here are some make ahead meal ideas:

Salads:
Shred a few heads of romaine lettuce and store in a large freezer bag in the fridge. Chop carrots, celery, cucumber, tomatoes, bell peppers etc. Store in smaller freezer bags in the fridge. Very easy to assemble salads quickly in the morning, before everyone heads off to work and school. Better yet, pre-assemble in mason jars with dressing on the bottom and layer other ingredients on top (lettuce last) – shake and serve for healthy, portion controlled meals.

Eggs:
Boil a dozen eggs and put in the fridge. Ready to add to lunches or snacks.

Snacks:
Small low-fat yogurt cups, frozen grapes, babybel cheese rounds (the small ones wrapped in red wax).

Fruit:
Berries, sliced oranges, sliced apples, fresh pineapple cut into bite-sized chunks. Kept in the fridge in 1/2 cup or 1 cup containers. Easy to add to lunches or snacks for a day out.

Meat:
Grill beef, pork or chicken. Slice into bite-sized pieces and keep in 1/2 cup or 1 cup containers in the fridge. Can be added to salads or stir frys with the salad ingredients mentioned above, or used in a wrap or sandwich.

Leftovers:
Make an extra portion (or two) so you can pack leftovers for lunch the next day or reinvent it for dinner the following night (i.e. grilled chicken and broccoli becomes pasta primavera with a few additional ingredients).

With a little planning, you can have healthy meals in minutes!

Can Fruit and Veg Make You More Attractive?

Therese — Sat, 14 Apr 2012 22:21:39 +0000

Many of us are aware of the connection between our diet and the way we look. But a recent study from Scotland has honed in on fruit and vegetables in particular – and why eating more can make a difference to your appearance. Researchers at St Andrew’s University established a link between skin tone and intake of fresh produce, with those participants who ate more exhibiting a more attractive golden glow. Certainly, there are yellow/red pigments in carrots, peppers, tomatoes, squash, mangos etc – and it appears that these are absorbed into fat cells, including those under the skin, altering its appearance. Another reason to eat at least five portions of a rainbow-colored selection of fruit and veg each day!

Al Dente Veggies

Therese — Thu, 12 Apr 2012 13:33:51 +0000

Cook your veggies like you cook your pasta – al dente! Like pasta, vegetables can also easily become mushy and unappetizing.

For example, the color of broccoli continues to increase in intensity during the first 5 minutes of cooking, reflecting the peak of nutrient content. Yet, after 5 minutes, you can actually watch the loss of nutrients with your own eyes as the vegetable begins to lose its natural color.

So, bringing out the color of vegetables is not only important aesthetically, it’s important for maximum nutrition as well as flavor. And if you are familiar with the unpleasant odors resulting from overcooking cruciferous vegetables, such as broccoli, you probably have experienced how these odors can also negatively affected their flavor. So cook al dente and get the most flavor, and nutrients, from your vegetables!

Exercise Switches on Anti-Diabetes Gene

Therese — Mon, 09 Apr 2012 22:18:11 +0000

Research published earlier this month in the journal Cell Metabolism has found that exercise can alter the way certain genes behave, reducing the risk of diabetes developing. The study assessed healthy volunteers before and after cycling, and found that within three hours of exercising for just 20 minutes, the genes involved in utilising insulin and regulating glucose levels became more effective. These genes tend to function less effectively in people with diabetes. As one of the researchers commented: “This shows that there is some molecular evidence to support that notion that exercise is a medicine.” However, the effect was not long lasting – so regular exercise is therefore important to maintain this benefit and reduce risk long term.

Yoga for Heart Health

Therese — Mon, 02 Apr 2012 18:25:38 +0000

As summer approaches, it can be hard to psych yourself up to “get out and sweat.” But according to Traditional Chinese Medicine (TCM), intense cardio isn’t the only way to boost heart health.

Gentle poses can tone this life-giving muscle, by stretching and compressing the torso and rib cage, which house and protect the heart, and by activating the meridian (energy path) that carries the heart’s energy. Start practicing yoga now so by summer you, and your heart, will be in tip-top shape.