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Foods FOR HEALTHY SKIN

9/28/2018

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Your skin is the largest organ you have and it’s one of the only ones you can actually see. It’s also exposed to things like the weather and UV rays and can be a very visible indicator of health issues, so it’s important to treat it right. Here are some foods that can help keep your skin with that healthy glow:


  • Sunflower seeds: Most nuts and seeds are a good boost for your skin and sunflower seeds are a perfect example. One ounce contains 37% of your daily value of Vitamin E and also good amounts of selenium and zinc, which will all help boost skin health.
 
  • Salmon: Salmon and other fatty fish (mackerel and herring too) are high in Omega-3s that help keep your skin moisturized.
 
  • Tomatoes: Tomatoes are high in Vitamin C to help fight wrinkles and also a carotenoid called lycopene. Lycopene helps increase your skin’s sun-protection abilities.
 
  • Green Tea: Full of polyphenols and specifically epicatechins, green tea helps boost blood flow, oxygen, and nutrient delivery to the skin. These antioxidants also decrease the damaging effects of UV rays.
 
  • Kale: This leafy green is full of Vitamin A and Vitamin C, which can help increase collagen production to keep your skin supple yet strong.
 
  • Bell Peppers: While just one cup of red bell pepper can provide around 300% of your daily value of Vitamin C, they’ll also yield 92% DV of Vitamin A.
 
  • Sweet Potatoes: These are packed with beta carotene that your skin uses as a natural sunblock of sorts. This can help avoid cell damage and dried and wrinkly skin. The beta carotene is converted to Vitamin A and just a half-cup serving will provide you with 400% of your DV of Vitamin A.

SOURCES:

https://www.ncbi.nlm.nih.gov/pubmed/11351267

https://www.ncbi.nlm.nih.gov/pubmed/27618035

https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2383/2

https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2667/2

https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2896/2

https://www.healthline.com/nutrition/12-foods-for-healthy-skin

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Which Foods Have the Most Vitamin C?

9/26/2018

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Vitamin C is a vitamin that’s found in many fruits and vegetables and is known for its many benefits including: being a powerful antioxidant, collagen production for healthy skin and hair, and strengthening your immune system. Your body can’t produce or store Vitamin C either, so it’s important that you consume it regularly. The recommended daily value (DV) is 65-90mg.

Oranges are usually thought of as the greatest source of vitamin C, but they’re actually just the most famous. There are lots of other foods that are even higher in Vitamin C than oranges. Let’s take a look at a list of how much is in a one cup serving of different foods and how oranges compare.


  • Tomato 25mg, 27% DV
  • Grapefruit 79mg, 88% DV
  • Brussels Sprouts 97mg, 107% DV
  • Strawberry 98mg, 108% DV
  • Orange 98mg, 108% DV
  • Broccoli 101mg, 112% DV
  • Green Bell Pepper 120mg, 133% DV
  • Kiwifruit 167mg, 185% DV
  • Red Bell Pepper 190mg, 211% DV
  • Yellow Bell Pepper 341mg, 379% DV
  • Guavas 377mg, 419% DV


SOURCES:
https://tools.myfooddata.com/nutrient-ranking-tool.php?nutrient=Vitamin-C&foodgroup=Vegetables&sortby=Highest


https://tools.myfooddata.com/nutrient-ranking-tool.php?nutrient=Vitamin-C&foodgroup=Fruits&sortby=Highest

https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2896/2

https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/3017/2

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All About Oils

9/21/2018

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Today we’re looking at the various cooking oils and how to use them. There are many options readily available when you go to the store, so it’s important to know which oil is best for the task at hand. Each has a distinct flavor and you’ll want to know the smoke point ahead of time too. Heating an oil higher than recommended will fill up your house with smoke, mess up dinner, and turn the oil into a health hazard as the fats in it start to break down.

There are lots more oil options than what’s listed below, but here are some of the most popular choices:

• Olive Oil (refined/light)

USES: all purpose, roasting, sautéing, use instead of cooking spray, grilling, broiling

SMOKE POINT: 465°F


• Extra Virgin Olive Oil

USES: drizzling, dressings, strong flavor

SMOKE POINT: 325-375°F

• Sesame Oil

USES: marinades, dressings, drizzle over finished dishes, stir fry, strong flavor

SMOKE POINT: 410°F


•  Coconut Oil

USES: butter substitute when baking, sautéing, low heat roasting

SMOKE POINT: 350°F


• Avocado Oil

USES: stir fry, searing, expensive

SMOKE POINT: 520°F


• Peanut Oil

USES: frying, deep frying, stir fry, dressings, strong peanut flavor

SMOKE POINT: 450°F


• Vegetable/Corn/Canola Oil

USES: all purpose, frying, deep frying, dressings, doesn’t change flavor of food, least healthy
SMOKE POINT: 450°F

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5 benefits of raw honey

9/19/2018

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Among other uses, honey is a way to sweeten food that carries more nutritional benefits than plain sugar. That being said, raw honey carries more nutrients than processed honey. The processed varieties of honey are heated to change the color and smoothness to have the classic look you’re used to. Additional processing can include pasteurization and ultra-filtration, which can destroy beneficial things like pollen, enzymes and antioxidants that were in the honey.

Raw honey is as close as you can get to straight out of the beehive and it’s becoming much easier to find on grocery store shelves or, even better, you can reach out to the local apiary in your area to get an even more pure product. Here are 5 benefits that raw honey can provide:

  1. Nutrients - While only trace amounts, raw honey contains around 22 amino acids, 31 different minerals and a wide range of vitamins and enzymes. Amounts are small but it’s better than nothing.

  2. Bee Pollen - Bee pollen contains over 250 different substances, including vitamins, amino acids, essential fatty acids, and micronutrients and only raw honey contains the pollen, as processing typically destroys it. It has been shown to help with liver function and reduce the risk of stroke.

  3. Antioxidants - Raw honey contains nearly 30 types of bioactive plant compounds called polyphenols. These provide antioxidant benefits and can lead to reduced inflammation and a lower risk of heart disease and even certain cancers. Raw honey contains up to 4 times more polyphenols than processed honey.
  4. Sore Throat Relief - A spoonful of honey for a sore throat is an old-world remedy but works because of the ability of honey to provide a protective coating to the throat. Research has also shown that honey is as effective as the ingredient dextromethorphan that’s in most over the counter cough medicines.
  5. Digestive Issues - Just 1 or 2 teaspoons of raw honey on an empty stomach is said to offer pain relief and healing for ulcers that occur in the stomach or digestive system.

SOURCES

https://www.ncbi.nlm.nih.gov/pubmed/15481469

https://nutritiondata.self.com/facts/sweets/5568/2

https://www.healthline.com/nutrition/raw-honey-vs-regular

https://www.healthline.com/health/food-nutrition/top-raw-honey-benefits

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the strength of chia seeds

9/14/2018

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Earlier this week, we looked at the benefits of flaxseed. Today we’re talking about another seed: chia. Yes, the same seeds that you used to grow green sprouts on your Chia Pet back in the day. Before they were used to decorate terracotta, chia seeds were treasured by the Mayans and Aztecs as a source of energy and strength. Chia is actually an ancient Mayan word that means “strength”! These seeds are currently enjoying a surge in popularity, so let’s see what they have to offer you:

  • Antioxidants: Chia seeds are high in antioxidants, which can help your skin look younger, grow healthier hair, and slow the effects of aging.
  • Fiber: Two tablespoons of chia seeds contain 30% of your daily fiber needs. Almost all the carbs in chia seeds are actually fiber and they’re 40% fiber by weight. This will help you feel full longer, feed your good gut bacteria, and keep you regular.
  • Protein: Two tablespoons will net you 4.4g of protein, as chia seeds are 14% protein by weight. Add them to peanut butter and oats and you’ll have plenty of protein to get you to lunch.
  • Omega-3s: A two tablespoon serving of chia seeds has as many Omega-3 fatty acids as a 4oz serving of salmon.
  • Calcium: Chia seeds have more calcium per ounce than most dairy products. They also have phosphorus and magnesium to help strengthen your bones even more.

If you’re going to add chia seeds to your diet, they don’t need to be ground up like flaxseed. You can sprinkle them on cereal or yogurt, or add them to juice or smoothies. Their flavor is very mild so it won’t throw off the taste of whatever you add them to.

SOURCES

https://nutritiondata.self.com/facts/nut-and-seed-products/3061/2

https://www.hsph.harvard.edu/nutritionsource/food-features/chia-seeds/

https://www.healthline.com/nutrition/11-proven-health-benefits-of-chia-seeds

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The Awesome Benefits of Flaxseed

9/12/2018

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Flax is a crop that has been cultivated by different civilizations for thousands of years. It’s been used for paper, clothing, rope, and animal feed. Today flaxseed can be had as whole seeds, powder, flour, oil, and capsules due to its many benefits. There’s a reason people have been using it for so long. Let’s take a look at why:

  • Flaxseed contains protein, fiber, good fats, vitamins, iron, magnesium, and potassium, among other things.
  • Flax is a great source of the Omega called alpha-linolenic acid (ALA). ALA has been known to balance good & bad cholesterol levels, slow tumor growth, lower blood pressure, and reduce inflammation in the arteries.
  • Animal and test tube studies have shown flaxseed may suppress cancers such as colon, breast, skin, and lung due to their high levels of lignans.
  • The blend of soluble and insoluble fibers in flax make it able to help prevent both diarrhea and constipation.
  • Flaxseed is a great way for vegetarians to get Omega-3s for heart health.
  • Flax can help keep hunger at bay. Its high fiber content makes you feel full longer.
  • You have lots of options for how to take your flax. You can mix ground flaxseed into a smoothie, cereal, or yogurt, use flax flour in baking, or take a flaxseed supplement. It’s important to note that if you want to tap into the full potential of flaxseed, avoid whole seeds as they pass through your body without fully absorbing their nutrients.

SOURCES

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4152533/

https://www.healthline.com/nutrition/benefits-of-flaxseeds

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/flaxseed/faq-20058354


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8 HEart-Healthy foods

9/7/2018

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Heart disease is responsible for almost one-third of all deaths in the world. Your diet can play an important role in minimizing the risk of heart disease, among many other things. Here are eight foods that you can add to your arsenal for cardiovascular superiority:

1) Whole grains: whole wheat, brown rice, oats, barley, and quinoa just to name a few. These contain higher amounts of fiber than refined grains, which can reduce bad cholesterol in your body.

2) Berries: Blueberries, strawberries, raspberries, and blackberries are high in antioxidants, which can protect against oxidative stress that may lead to the development of heart disease.

3) Leafy greens: You’ve heard it a million times, but spinach, kale, and collard greens are nutritional powerhouses and even help improve heart health. They’re high in Vitamin K, which protects arteries and promotes proper blood clotting.

4) Fish/Fish Oil: Specifically, fatty fish like salmon, mackerel, sardines, and tuna are loaded with Omega-3s that are great for heart health.

5) Beans: Again with the fiber, but beans are also contain flavonoids that can help reduce your risk for heart attacks.

6) Tomatoes: High in an antioxidant called lycopene, tomatoes can help increase levels of good cholesterol in your blood.

7) Nuts: Almonds, walnuts, pecans, and peanuts (technically a legume) can greatly affect your good/bad cholesterol levels and contain many other minerals that are just good for overall health. Be sure to keep an eye on the salt and calories though, as they’re usually high for nuts.

8) Garlic: Containing a compound called allicin, garlic is capable of inhibiting platelet buildup and reducing the risk of strokes. Supplementing garlic has been used to lower blood pressure as well.

SOURCES:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4103721/

https://www.healthline.com/nutrition/heart-healthy-foods#section1

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5408160/

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what is phenylalanine?

9/4/2018

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Today we’re going to answer the question: what is phenylalanine? Quite simply, it’s an essential amino acid. We mention those a lot but that means they’re used by the body as building blocks for protein synthesis and that your body can’t produce them on its own so they must be consumed.

There are two types of phenylalanine: L and D. The L-form is the one found in foods and used for protein synthesis. The D-form is synthetic and used in medical applications.
Aside from its role with proteins, phenylalanine is now being used to treat skin disorders such as vitiligo, depression due to its support of dopamine production, and even pain relief.
There is a rare genetic disorder that affects 1 in 10,000-15,000 newborns called Phenylketonuria or PKU in which the person is unable to process phenylalanine. This inability to process the acid leads to a buildup of it and complications such as seizures and brain damage. You may have even seen a warning on a diet drink about it containing phenylalanine. That’s because aspartame contains it and people with the disorder need to avoid it.
•••
So the good news is, it’s pretty easy to get enough phenylalanine as long as you’re eating a variety of proteins. Sources of this essential amino acid include:
- Soy products
- Seeds and nuts
- Eggs
- Cod
- Shrimp
- Cottage cheese

SOURCES
https://ndb.nal.usda.gov/ndb/nutrients/report/nutrientsfrm?max=25&offset=0&totCount=0&nutrient1=508&nutrient2=&subset=0&sort=c&measureby=g
https://nutritiondata.self.com/foods-000086000000000000000-1.html
https://pubchem.ncbi.nlm.nih.gov/compound/6140
https://www.ncbi.nlm.nih.gov/pubmed/3524509
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/phenylalanine/faq-20058361
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Photo by rawpixel.com from Pexels

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    Author

    Amanda is a mother of three (10, 7, and 5) and has been married for 14 years.   My weight loss journey started July 17, 2008, one day after my daughter's first birthday.  Tipping the scales at 235 pounds at 5'3, being an over weight, over tired, out of shape role model no longer appealed to me and I knew it was time for a change.   Three pregnancies later, I had lost a total of 105 pounds.  I had run 2 marathons and dozens of half marathons.  Something was missing.  I was thin, but I wasn't fit.  I wasn't healthy.  I could feel it in my insides.  I was 136 pounds and a size 8.  Something didn't add up.   I got my certification in personal training, nutrition, weight management, and dove into supplementation and whole foods.  90 days later, I gained 10 pounds and lost two pants sizes (8 to a 4). 
     
    Continuing on this path, all of my clients wanted to know how I was doing it.  I always dreamed of creating a business that truly added value to people and improved their health.  My husband, Grant, and I decided it was time to take that leap.

    December 9, 2016, Simply Prepped Meals was born.  Based around the mission of providing whole food based nutrition to people's doorsteps, we set out to create a new idea that fast food didn't have to be expensive or bad for you.   Six months later, we built our permanent location in Cynthiana, IN.  Then, January 2, 2018, we entered into a partnership with the YMCA of Southern Indiana to continue spreading the word of meal prep and eating with purpose. 

    Amanda coaches individually as well as continues to drive their business.  Any questions about personal coaching can be directed to her at amanda@simplypreppedmeals.com

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