Breaking Down Organic Foods

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Ever wonder what’s the real difference between organic foods and non-organic foods? With all the generic information thrown at you on a daily basis, and no one really providing a clear explanation, this can all get confusing. But don’t fret – Coach Josh is here to help you!

The first step is getting past the boring, yet important facts to note: let’s define organic. For foods to be certified as being organic, they need to meet a specific USDA (U.S. Department of Agriculture) criteria. For example, for vegetables and fruits, organic produce must be grown without using pesticides, fertilizers made with synthetic components or sewage sludge, bioengineering, or ionizing radiation. Other kinds of foods like nuts, meat, poultry, etc. go by different criteria, but for now we’ll just focus on produce.

Eating organic foods, especially organic produce, can lead to great health benefits due to the fact these foods, grown under organic standards, have proven to have greater phytochemical, vitamin, and mineral content. However, as far as costs go, organic foods can be on the more expensive side IF you purchase it at your typical supermarket. But here’s a little known secret about purchasing organic produce – if you shop at the right place, and the right amount it can actually be even cheaper than non-organic produce.

There are three other places where you can shop for organic food: at your local farmer’s market, at a health food stores, and my personal favorite through CSA (community supported agriculture). With CSA, you basically buy a share of the season’s harvest at a local farm near you. Just go to localharvest.org and check out what local CSA farm is near you. This is a great way to get amazing organic produce per the season and for a reasonable and affordable price. If you decide to go with the local farmer’s market or a health food store nearby, lookout for whatever is in season and on sale – this will always be less expensive than other veggies in fruits that are no in season.

Another useful tip is to buy in bulk. Please keep in mind that whatever you get from your harvest share or the farmer’s market, you don’t have to eat right away. Organic produce can be frozen and eaten months later. Just take them out of the freezer whenever you’re ready to feast on them and thaw them out. So feel free to stock up on your favorite produce and enjoy consuming healthy food for the rest of the year!

Now go venture out and navigate through the awesome aisles of organic produce!

Take care of yourself,

Coach Josh

Phenomenal Follicles

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All too often we see our hair take a turn for the worse with seemingly no signs. We just wake up to unforeseen follicle dissatisfaction. Surprisingly enough however, the answer is often as simple as what you eat. It is for this reason that I’ve decided to list some of the most recommended cuisine when it comes to taking care of that fresh cut.

1. Salmon

Salmon is known to provide a pristine sheen to your head of hair. This delicious fish’s inclusion of large omega-3 fatty composition results in its well-known hair-shining properties. Your body, unable to produce these healthy fats, can fall victim to insufficiency when it is denied these ingredients. Thus, when you make it a point to indulge in this particular fish, both your health and your hair becomes stronger.

 2. Chickpeas

These delicious legumes are rich in protein, a necessary component for fortifying your scalp. Protein grows your follicles to glorious lengths while the chickpeas’ inherent keratins coat those same follicles to present a durable and resilient exterior. Face the elements without fear of breakage so long as Chickpeas are a staple in your diet.

3. Greek Yogurt

Packed in protein just like Chickpeas and Salmon, Greek Yogurt additionally boasts a unique ingredient that grows your hair at an optimum rate. Bear the hair you deserve while munching on spoonfuls of delectable Greek Yogurt. Who knew attaining the perfect head of hair could be so delicious?

4.Kale

Although not exactly known for its fantastic taste, Kale is known for its hair-growing properties. Specifically, the prevalence of Beta Carotene is converted into Vitamin A which is significant for a couple of reasons.

Primarily, Vitamin A serves to grow and replenish cells. This profound cellular generation naturally applies to your hair’s cells as well. Thus, Vitamin A grows hair. Plain and simple.

Additionally, Vitamin A is responsible for the production of Sebum. Sebum is the oily substance you often find in your hair after not washing thoroughly. Sebum is a good thing, believe it or not; and Vitamin A makes Sebum. So basically, Vitamin A grows your hair by way of cellular regeneration and then maintains those hairs by way of Sebum, a natural conditioner.

These are just a few foods that can keep your follicles looking their best. If you’re interested in learning more, you may want to check out this slideshow I came across doing research, here…

Don’t Eat Vegetables Without Olive Oil!

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We all know that veggies are awesome for your health, your waistline, and your dinner plate. Vegetables are rich in vitamins, minerals, and antioxidant phytochemicals. However, it’s sometimes not enough to just crunch away at these vegetables without adding another very important nutrient. The good news is, it’s a delicious one.

A recent study published in the American Journal of Clinical Nutrition revealed that participants who added olive oil to their salads and veggie dishes absorbed much greater amounts of vitamins, minerals and phytochemicals. Those who skipped adding the healthy fat (or chose a fat-free dressing) absorbed almost none.

Why does olive oil matter? Well, the phytochemicals are what help to fight off inflammation, defy aging and control appetite. If you’re not absorbing phytochemicals, you may as well not be eating vegetables at all, since you’d be throwing away the vast majority of what makes them healthy and nutrient.

Olive oil is rich in monounsaturated fats which have been shown definitively to increase veggie nutrient absorption. If you want to get the most out of your veggie intake, top off your salads with olive oil and vinegar. Also, add olive oil to your veggie side dishes and cook your vegetables in olive oil.

Olive oil has many other health benefits. For one, it can reduce the risk of type 2 diabetes. Traditionally, a low-fat diet has been prescribed to prevent heart disease, diabetes and other risks associated with fat. However, more important than avoiding fat altogether is eating the right type of fat. A diet rich in monounsaturated fats such as those found in olive oil, nuts, and seeds actually protects from many of these chronic diseases.

Older individuals who consume olive oil every day can protect themselves from strokes, according to a study from France. The study looked at over 7,000 individuals with no history of stroke. After 5 years, they noticed that the participants who didn’t have strokes were also the individuals who used olive oil regularly for cooking and dressing food.

Olive oil has also been shown to slow down the aging of the heart. As we grow older, the heart goes through its own aging process. Arteries may not function as well as they once did, and that can lead to a host of other health problems. In a recent study, Spanish researchers found that an olive oil rich diet or other monounsaturated fats could improve the arterial function of elderly individuals.

 

How To Have a Healthier Thanksgiving

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With Thanksgiving coming up, chances are food is on your mind. Not just any food either, food that’s high in calories, fat and, let’s face it – deliciousness. From stuffed turkey drenched in brown gravy to sweet potato casserole topped with roasted marshmallows the Thanksgiving dinner table is the best and easiest place in the world to overindulge yourself. If you’re watching your calorie intake or your waistline, Thanksgiving can be a dangerous time. However, with the right planning and willpower, you can manage to make Thanksgiving a healthy (or at least healthier) experience.

 

Before You Eat…

For one, you need to exercise some moderation. It can be tempting to scoop mountains of mashed potatoes and stuffing onto your plate, but that can be a real problem. If you serve yourself some small portions not only can you manage your calorie intake, but you get to try everything on the table!

Also keep in mind that Thanksgiving is supposed to be about indulgence. It’s okay to eat a little more than your fill during the holidays, but make sure you balance it out. On Thanksgiving for example, have some good, light meals for breakfast and lunch and try to get in some light exercise. That way you’ll feel healthier, and hungrier when the big meal rolls around.

When it does though, there are some simple ways to keep yourself from overeating. Try taking a sip of water between bites to stop from simply stuffing food in your mouth continuously. Also, wait at least 20 minutes before going in for round two. Chances are, your body doesn’t know it’s full until then. After 20 minutes you might find that you don’t have room.

If you’re the one doing the cooking, then it’s that much easier to control how healthy the meal is. Using low-fat meats and dairy products is a simple way to lower the overall calorie load of your meal. If you use them in stuffing, pies and desserts for example, your guests won’t even notice the difference.

 

Burning Thanksgiving Calories

Even with the strongest of resolves, chances are you’ll still need to do some activity to break even calorie wise. Consider even doing some exercise on Thanksgiving. If you jog for just 60 minutes you’ll burn about 500 calories. That’s a slice of pecan pie! If you do an hour of Zumba, you can manage to have an extra piece of that sweet potato casserole.

There are even some activities you can do throughout the day that don’t require putting on your running shoes. Clearing and washing the dishes can burn about 100 calories, and helping clean up the kitchen can burn another 100. Pretty good if you had a little too much green bean casserole.

If there’s kids at your party consider this: An hour of carrying or playing around with small children can burn up to 200 calories. Shopping for 30 minutes can burn up to 80 calories. That’s enough for your mashed potatoes or dinner rolls.

 

Three Foods You Are Eating ALL Wrong

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One of the most foundational truths about losing weight and improving your health is that you need more than just exercise – nutrition is key. Choosing the right kinds of foods to put into your body very heavily determines the quality of fuel on which you run and how your body composition will (or won’t) change for the better. Every person truly committed to living a fit lifestyle should understand the critical importance of consuming appropriately sized servings of healthy, whole foods. However, when it comes to food, what you eat is not the only crucial variable to consider – how you eat it can matter as well.

Obviously, deep frying all your vegetables or downing your salads in high-fat dressings are both extreme examples of how food preparation can transform a great meal into a diet disaster. However, there are also lesser-known realities that even the most vigilant cook might not be aware is trashing the nutritional value of their eating habits. Here are three things you should know about how to eat otherwise very healthy foods.

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Do Not Slice Your Strawberries

When you pre-slice strawberries, you are unknowingly working against yourself. The fat-burning vitamin within the fruit is actually eroded by oxygen exposure. Essentially, the longer the fruit sits slice with its vitamin-rich interior exposed to air, the less healthy and able to torch fat that it becomes. The best way to eat a nice, juicy strawberry is to just bit into it whole. Otherwise, wait to slice them up until you are ready to eat them immediately afterwards. Just be sure you do not slice and then store them, eating the fruit slowly over time. That method is guaranteed to diminish the strawberry’s fat-burning ability.

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There Is Whey In Greek Yogurt Water

Greek yogurt has recently become a health food staple for conscious eaters all around the country. Renowned for its ability to marry the probiotic benefits of yogurt with an especially poignant punch of additional protein, Greek yogurt certainly brings a ton of nutritional value to the table. However, when most consumers peel back their yogurt lids and find the “water” that settles on top, they are liable to just presume this is excess moisture and dump it into the trash or down the sink. However, that “water” is so much more than just that – it is actually whey protein jam-packed with amino acids, calcium, and vitamins. Do not dump it! The right way to eat Greek yogurt means mixing that watery whey back into the yogurt beneath it and really reaping the benefits of Greek yogurt’s fat-burning prowess.

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Cooking Brings Out More Than The Tomato’s Flavor

In many cases, fruits and vegetables offer more nutritional value if they are eaten raw, as opposed to cooked. Cooking sometimes burns off some vitamin and mineral content. However, this is certainly not the case when it comes to tomatoes. Tomatoes are loaded with a phytonutrient called lycopene, which offers many positive health benefits. Cooking actually increases the concentration of lycopene in tomatoes, so go ahead and heat them up before enjoying your meal!