Healthy Halloween

In the spirit of Halloween here are a few recipes I have found to keep the holidays healthy and delicious!
- Follow the recipe links for instructions on how to prepare the dishes

Spiced Pumpkin Biscuits

Ingredients:

• 9 ounces all-purpose flour (about 2 cups)
• 2 1/2 teaspoons baking powder
• 1 1/4 teaspoons pumpkin pie spice
• 1/2 teaspoon salt 
• 5 tablespoons chilled butter, cut into small pieces
• 1/3 cup fat-free buttermilk
• 3/4 cup canned pumpkin
• 3 tablespoons honey

Nutritional information per serving (1 biscuit):

• Calories: 122
• Fat: 4.3g (Saturated fat 2.6g, Monounsaturated fat 1.1g, Polyunsaturated fat 0.2g)
• Protein: 2.3g
• Carbohydrate: 18.9g

Recipe Link


Quick Minestrone

Ingredients:

• 1 tablespoon vegetable oil

Click to see savings

• 1 cup chopped onion
• 2 garlic cloves, minced 
• 6 cups vegetable broth
• 2 1/2 cups (3/4-inch) cubed peeled butternut squash
• 2 1/2 cups (3/4-inch) cubed peeled baking potato
• 1 cup (1-inch) cut green beans (about 1/4 pound)
• 1/2 cup diced carrot
• 1 teaspoon dried oregano
• 1/2 teaspoon freshly ground black pepper
• 1/4 teaspoon salt 
• 4 cups chopped kale
• 1/2 cup uncooked orzo (rice-shaped pasta)
• 1 (16-ounce) can cannellini beans or other white beans, rinsed and drained
• 1/2 cup (2 ounces) grated fresh Parmesan cheese

 Nutritional information per serving (1.5 cups):

• Calories: 212
• Fat: 5g (Saturated fat 1.6g, Monounsaturated fat 1g, Polyunsaturated fat 1.2g)
• Protein: 9.6g
• Carbohydrate: 36g  

 Recipe Link


 Chocolate Crunch

Ingredients:

• 1 cup Wheat Chex cereal, (2 ounces)
• 1 cup pretzel sticks broken in half, (2 ounces)
• 1/4 cup salted roasted almonds, (2 1/2 ounces)
• 3 tablespoons bittersweet chocolate chips, melted

Nutrition information per serving (3/4 cup): 

• Calories: 218
• Fat: 8 g (Saturated fat 2g, Monounsaturated fat 3g) 
• Carbohydrates: 35g 
• Protein: 5g

 Recipe Link
 

Foods Rich in Vitamin C

Vitamin C is mostly known for its effects on the immune system. It is an antioxidant and contributor of collagen synthesis. Vitamin C also helps with the absorption of iron so consuming them together improves their intake in the body. The recommended intake (RDA) for adults is between 75-90 mg/day. Smoking and alcohol affect vitamin utilization so increased intake is needed. Although studies have been done to show possible benefits from vitamin C pills, there is still debate on their efficacy so consuming natural forms is your best bet.


Top 10 sources of Vitamin C

• Guava - 1/2cup, 188 mg of vitamin C, 56 calories
• Red Sweet Pepper (raw) - 1/2 cup, 142 mg of vitamin C, 20 calories
• Kiwi - medium fruit, 70 mg vitamin C, 46 calories
• Orange - medium fruit, 70 mg vitamin C, 62 calories or  3/4 cup juice, 61-93 mg of vitamin C, 79-84 calories
• Green Sweet Pepper (raw) -1/2 cup, 60 mg of vitamin C, 15 calories
• Grapefruit - 3/4 cup juice, 50-70 mg vitamin C, 71-86 calories
• Tomato Vegetable Juice - 3/4 cup, 50 mg vitamin C, 34 calories
• Strawberries - 1/2 cup, 49 mg vitamin C, 27 calories
• Brussel Sprouts - 48 mg vitamin C, 28 calories
• Cantaloupe - 1/4 of medium fruit, 47 mg vitamin C, 51 calories

 

Vitamin C Foods

Terrific and Terrible 10

I found this chart on a Food Day newsletter and decided to share!

---  If you find it difficult to read the table well follow this link:
Terrific and Terrible 10

Food Day

October 24th is National Food Day. All over the U.S. communities are promoting the importance of having affordable, nutritious food that has been produced in a humane way. As the public continues to become more involved and aware with the significance of maintaining a healthy lifestyle, a greater demand for the availability of nutritious food has been spreading. Below are the main goals food day is supporting:

• Reduce diet related disease by promoting safe, healthy foods

• Support sustainable farms and limit subsidies to big agribusiness
• Expand access to food and alleviate hunger
• Protect the environment and animals by reforming factory farms
• Promote healthy by curbing junk food marketing to kids
• Support fair conditions for food and farm workers

Check out the Food Day website to find events in your community

http://foodday.org/

On a Budget

As a college student I definitely know that every dollar counts, and eating healthy on a budget seems a bit difficult at times. Here is a list of healthy foods that cost $1 or less to help keep a nutritious diet when short on cash.

• Apples
• Broccoli
• Dark chocolate
• Eggs
• Papaya
• Sweet potato
• Quinoa
• Tofu
• Yogurt
• Nuts (walnuts, almonds)

Cheap Healthy Food

Diet Mistakes

When it comes to losing weight, people are usually willing to try anything. If something sounds quick and easy it seems like the perfect solution. Some try to adopt habits which they believe are healthy ways to cut calories. In order to lose weight and keep it off, here are a few ways to avoid falling for common diet misconceptions.

                                                                              

Fad/Crash Diets

Removing a food group or sticking to only a few food items in your diet is a quick way to reduce the number of calories you intake a day. You might be impressed when you see pounds come off and think this is the secret solution. Problem is consuming very little calories slows down your metabolism trying to make your body function on what you're providing it. When you decide you have reached your goal and begin to eat normally, you quickly gain back the weight you just so proudly lost. Having a well balanced diet by providing your body the calories and nutrients it needs gets you closer to a healthy body weight you can maintain.

Skipping Breakfast

Skipping a meal may initially seem like a good idea since you're removing a chunk of calories from your daily intake, but this could lead to consuming a greater amount of calories throughout the day. If you miss out on breakfast, you will probably feel extremely hungry the rest of the day leading you to continually snack. Since you opted out of a full meal, it may seem like having a doughnut or an extra-large portion for lunch is alright, but this can add up. Instead of skipping breakfast, have something with high protein and fiber like oatmeal with peanut butter and fruit. This will keep you satisfied for hours minimizing the possibility of consuming an excess intake of calories.

                                                      
  Snacking

Although  snacking between meals is an excellent way to keep up metabolism, sometimes it can get out of control. Having large, high calorie or extremely frequent snacking between meals can actually add on calories. Many individuals forget how much they snack and ignore the calories that come along with it. Adding all the snacking with large meals can rack up a surplus of calories in a day. Keep snacks in mind. Having protein rich snacks between meals can hold off hunger longer and  lead to eating smaller meals in general.

Low-Fat

Just because something says low-fat does not mean you can have unlimited amounts and not have to worry about consequences.  Low-fat does not equal low-calories. Take a look at the amount of carbs and sugars on the nutritional facts label. Even if you are not directly consuming fat, major nutrients consumed in excess can be converted into fat by the body.


Liquids

When thinking of cutting down on intake and calories most of us immediately think of food. We seem to overlook the calories included in liquids. Drinks like fruit juices and alcoholic mixes tend to have a ton of sugar in them. Even though they bring in a large amount of calories, our bodies aren't completely satisfied with them which usually leads us to eat sometime soon after. One tip when trying to drop a few pounds is remembering to drink water frequently. Water is necessary for body processes and can slow down metabolism when you dehydrate yourself. Stay hydrated!


Calcium

Calcium is essential for the body and some research shows a possible link to weight loss. Instead of cutting out calcium filled foods from your diet because of some fat that comes along with it, try fat free versions. This way, you still get the benefits of the mineral with minimal set back. 

                                                  
                                                 Expectations

Don't weight yourself every day! This can lower your motivation for no reason. Healthy weight loss is about a pound or two per week which might not be noticeable every day. Not seeing a drastic change when stepping on the scale all the time might bring you down.  Weight can also fluctuate from day to day so waiting a week to weigh yourself can give you the encouragement to keep on track. Set an attainable goal for the long run and take small steps to achieve it.
  


Exercise

Aside from going hand in hand with a diet change in order to lose weight, exercise is crucial for maintaining a healthy life.  If going to the gym seems like a drag, pick up an activity that catches your interest. Ask a friend to take walks with you or join a group that does outdoor activities. This makes exercise something fun you can look forward to and doing it with a friend gives you that extra push when you need it.

Diet Mistakes Slideshow

Smoothies

With an infinite number of ingredient combinations available to blend in a smoothie, your taste buds will never get bored. Smoothies are one of the easiest and most delicious ways to increase your daily fruit and veggie intake. Searching the lovely internet, I came across some recipes for smoothies with specific fusions of ingredients providing natural remedies. 

 

Prevent Bloating

These ingredients aid in digestion and minimize bloating so you can happily have a flat tummy.

• 3/4 c. papaya
• 3/4c. sliced peaches
• 1/2 pear, sliced
• 1 tsp fresh ginger
• 2 mint leaves
• Water to thin

 

Healthy Skin

A combination of antioxidants, omega 3, vitamin E and vitamin C will help skin stay looking great. These ingredients provide anti-aging, wrinkle fighting and anti-inflammation benefits.

• 3/4 c blueberries
• 3/4 c pitted cherries
• 5   strawberries
• 1/4 avocado, peeled and pitted
• 2 tsp wheat germ (optional)
• 2 tsp ground flaxseed
• Water, to thin

 

Energy/Protein Boost

Packed with protein from both peanut butter and hemp seeds, this filling smoothie will give you a boost of energy. The addition of cinnamon helps keep a steady blood sugar level allowing the energy to last longer.

• 1 big banana
• 1 scoop of natural hemp protein powder
• 2 tsp of natural peanut butter
• 1 handful of fresh baby spinach
• 1/2 tsp of cinnamon
• Water, to thin

 

Bone Strength

These ingredients are good sources of magnesium, calcium and other minerals known for keeping up bone health.

• 2 bananas
• 1 handful of Swiss chard leaves, stems removed
• 1 handful of kale leaves
• 1 tsp of green Matcha powder
• 1/2 cup of homemade almond milk

 

 

Immune System Reinforcement

Vitamin A, C and zinc increase the production of important cells of the immune system. This mix of ingredients will give your body the tools in needs when trying to fight back any seasonal colds.

• 1/2 c. mango cubes
• 1/2 c. cantaloupe cubes
• 1/2 c. fresh pineapple cubes
• 1/4 c. chopped pumpkin seeds
• Water, to thin

 

Natural Skin Tanner

Beta-carotene rich foods give you a glowing complexion according to several studies. Instead of frying yourself out by the pool, drink up this nutrition packed smoothie to give you a healthy tan.

• 1/2 cup of cantaloupe cubes
• 1/2 cup of papaya
• Juice of 1 orange
• 1/2 cup of carrot juice (or water)
• 1 small knob of fresh ginger

 

Liver Detox

If you've put your liver through a tough night, try this smoothie that's packed with antioxidants to help detox it naturally. Have this over taking a Tylenol which can cause more strain on your already overworked liver.

• 1/3 cup of blueberries
• 1/3 cup of raspberries
• 1/3 cup of pomegranate kernels
• 1/4 cup of beet juice (optional)
• 1 banana
• Water to thin

Detox Smoothies

National Dessert Day

In spirit of the holiday, here are some healthy recipes so you can still indulge today and celebrate!

Frozen Peach Yogurt

Ingredients

• 16 ounce(s) peaches, frozen, unsweetened
• 1/3 cup(s) sugar
• 1 cup(s) yogurt, low-fat vanilla
• 1/4 teaspoon almond extract

 Preparation

Position knife blade in food processor bowl; add half of frozen peaches. Process until fruit is chopped. Remove chopped peaches. Repeat procedure with remaining half of peaches; scrape sides of processor bowl. Return chopped peaches to processor bowl. Add sugar, yogurt, and almond extract; process until smooth. Serve immediately.

Nutritional per serving: Calories: 93, Saturated Fat: 0.5g, Sodium: 21mg, Dietary Fiber: 1g, Total Fat: 0.5g, Carbs: 21g, Cholesterol: 2mg, Protein: 2g

Recipe Link


Indoor S'mores

Nutrition per serving: 98 calories; 3 g fat ( 1 g sat , 0 g mono ); 0 mg cholesterol; 18 g carbohydrates; 1 g protein; 0 g fiber; 70 mg sodium; 33 mg potassium.

Recipe Link











Blueberry & White Chocolate Chunk Cookies

Nutrition Per cookie:  115 calories; 4 g fat ( 1 g sat , 2 g mono ); 9 mg cholesterol; 17 g carbohydrates; 2 g protein; 1 g fiber; 84 mg sodium; 38 mg potassium.

Recipe Link 

Top Vitamin E Food Sources

The average American does not tend to consume the recommended 15 mg of vitamin E a day. This essential vitamin contains antioxidants that help prevent disease and contributes to maintaining healthy skin. Since taking supplements has not been proven to provide the same benefits as the natural form, here is a list of the top foods that contain vitamin E. Try adding them to your diet to consume the daily amount, don't settle for just being part of the average.

Vitamin E Foods

Deciphering Food Labels

Companies with tons of money behind their marketing efforts place eye catching phrases on their products to reel customers in. To make the best purchases with our money, we need to know what all these labels really mean so that we aren't fooled into buying a product that isn't as healthy as we think. Here are a few of the most common food labels:


                                                     
Made With Whole Grains

The consumption of whole grains has been heavily promoted recently. Most of us choose one food over a similar one just because it has a label stating it is made with whole grains. Before taking their word for it, flip the product to check out the ingredients list. Make sure that one of the first two ingredients is WHOLE wheat flour. If not, then the "whole grains" it contains does not make up a bulk of the product. Unbleached wheat flour and wheat flour are not whole grains.



Ingredients

In case you do not already know, the contents of a product are placed in order from greatest in quantity to least. The first two listed tend to make up the majority of the food item. A common trick that companies use is listing ingredients separately so that the customer feels there is less of a certain ingredient. For example: sugar, corn syrup and high fructose corn syrup are all pretty much the same thing. If listed as the first three ingredients you know that the product is practically all sugar. Another tip is to try avoiding a product that has too many ingredients you have no clue about or can't even pronounce.

                                                             
Serving Size


You might pick up a chocolate bar, look really quick at the nutrition facts and say "Perfect, this is only 100 calories!"....... Beware! This is something we tend to overlook. Just because a product comes in a single package does not mean that the nutrition facts were written for it to be consumed in one sitting. If you take a closer look you may see that the nutrition facts state 2.5 servings. That means you need to multiply all the information by that amount. So while you blissfully devour that chocolatey goodness thinking you're only adding 100 calories to your day, you are actually consuming 250 calories. Although some companies have taken the initiative to include the information for both a single serving and the entire package, keep an eye out.


0 Trans Fat

This label is everywhere! Products love promoting this claim. Thing is, a company is allowed to put this label on their product if it contains 0.5g of trans fat or less. This might not seem like a big deal, but when the product has more than one serving, which the average person has a multiple of, it can add up. Individuals should be avoiding trans fats and because of this sneaky food label you may be consuming them without even knowing.




Omega-3

The omega-3 craze is everywhere. We all know that there are good fats and bad fats but what are they really? There are 3 fats our body needs and these are considered the good fats: ALA a.k.a omega-6 (derived from plants), EPA and DHA a.k.a omega-3's (derived from fish oils). All of these fats needs to be consumed in moderation and at a certain ratio. Their effects are antagonistic(oppose eachother) therefore if one is consumed in definite excess over another, issues arise. The problem with foods, that are not fish, usually promoting omega-3 also contain a large dose of omega-6. Omega-6 can be easily obtained through the common diet so more care needs to be placed in maintaining an equal amount of all fats in the body.

Free Range Eggs

After watching one of those videos where you see the horrible conditions in which some chicken live, a label like this might catch your eye. Supporting free range animals seems like it is worth the extra few cents. The only problem with this is that the food label is not regulated by the government. Basically, anyone can decide to put this label on their egg products. Chicken, on the other hand, has a slight regulation stating that in order to have this label the chicken must have at least 5 minutes a day in free open space. Wow, a WHOLE 5 min, wonderful -__- Since there is no regulation on this label there is no guarantee that the extra money you are spending is actually going to a humane farmer. 



Made with Real Fruit


Many foods claiming to contain fruit don't tend to have the real thing. A fruit juice or concentrate is basically sugar. Watch out for these ingredients when checking the list. Usually if you want to have your daily serving of fruit your best bet is to actually have fruit.




Fiber

Fiber is known for maintaining regularity and reducing cholesterol but some of the foods advertising it on a label might not have the form that actually provides these benefits. Check the ingredients list for inulin, polydextrose and maltodextrin. These unnatural fibers, although not harmful, do not perform the same way in the body. Instead of the wanted benefits most of us go to fiber for, these ingredients might just assist with filling. Some natural foods that contain fiber are whole grains, fruits, vegetables and beans. 

 

Reading Food Labels

Snack Fixes

Stress: Low fat yogurt or mixed nuts

When exam week rolls around, I see plenty of people in the library with energy drinks and cans of soda. Aside from already naturally feeling stressed for your test, consuming these products only adds on to your uneasiness. Instead, try a healthy substitute. Lysine, found in yogurt, and arginine, found in nuts, are two amino acids that seem to reduce anxiety levels. Studies have shown that individuals who consumed these amino acids reported feeling more at ease during stressful situations.


                                                      Increasing Metabolism: Green tea

You don't need to starve yourself just because you want to lose a few pounds. Actually, it might even do the opposite! When you deprive your body of food it goes into starvation mode. Instead of burning more calories, your body tries to conserve every last bit. Then, when you realize having a block of cheese every time you think you're going to faint isn't for you and go back to eating normally, your body will hold onto the sudden input of calories. Rather than putting your body through that roller coaster, try increasing your metabolism by having small meals throughout the day. Having a snack such as fruit, walnuts or hummus with carrots between meals keeps you feeling satisfied while providing your body bits of fuel throughout the day. Drinking green tea while snacking can help boost your metabolism because of an antioxidant it contains that is said to burn more calories.


Energy: Trail mix

In place of the oh so common energy drink or caffeinated beverage, putting together a trail mix at home before you head off for a busy day will give you a needed energy lift. Drinks supplemented with caffeine tend to also have a generous dose of sugar. Although at first you'll get a perk from the high sugar levels, sooner or later you'll get that anticipated crash leaving you more tired than before. Trail mix with raisins, that contain potassium, and nuts, which have magnesium, assist the body in creating energy.

                                                   

                                                       

Brain Boost: Blueberries

Berries contain antioxidants that help improve brain function. Fresh blueberries protect cells and DNA from free radicals in the body. Having a cup of berries frequently reduces the risk of developing Alzheimer's and Parkinson's disease. Try avoiding sugary foods that constantly change blood glucose levels and fatty foods that can create buildup in the arteries  and limit blood flow.



Immune System: Ginseng tea

Studies have shown that consuming ginseng increases the production of essential cells in the immune system. Having a hot glass can help clear up your nose if you are already starting to feel under the weather. Mixing in some honey provides you with its antioxidant and antimicrobial benefits. Stay away from sodas, especially with caffeine. They can inhibit the full absorption of several vitamins and minerals. Caffeine also messes with sleep pattern and fluid retention. When fighting a cold you need to rest properly and be well hydrated in order to keep your body strong.








 Eat This Not That

Quick Workout

Instead of deciding to cut out exercise when you have a tight schedule, try out this fast workout. You can keep active even when on a time crunch. 

• 15 squat jumps
• 15 push ups
• 15 switching lunges (15 on each leg)

- 1 minute rest

• 15 sit ups
• 25 jumping jacks
• 25 quick knee lifts, switching legs

- 1 minute rest

Repeat

Quinoa

Why had I not heard of this super food until recently? Commonly grown in South America, the use of quinoa (pronounced keen-wah) dates back to the Incas. Packed into this little seed is an exceptional amount of nutrients. With the benefits of protein, good fats, fiber, folate and magnesium, just to name a few, what's not to like? Vegetarians can use it as a meat substitute in order to intake necessary protein without having to combine several foods because it includes all 8 essential amino acids, the building blocks of protein. It also contains no wheat, so those with wheat allergies or gluten sensitivities can dig in and enjoy. Quinoa is cooked just like rice. Place it in a pot over the stove with 1 part quinoa, 2 parts water bringing it first to a boil and then allowing it to simmer with a top on for about 15 minutes. When you see that the ring shaped coils pop out, it is almost ready. Once the water is absorbed, stir and let it sit for several minutes. Quinoa is fairly bland alone so add spices, nuts, spinach or beans to boost the flavor. I found a tasty recipe and added it below, eat up!

Three Bean Salad with Quinoa Recipe

Food Comparison

Love this! Stuck choosing between two foods and wish you had the nutritional info to help make your selection? You won't have this problem any longer! Just type in the two items and the nutritional info will pop up comparing them. The calories, carbs, fat and protein will appear for the entered items as well as similar foods.

Website:
Two Foods Instant Comparison  
Enjoy!

The Dirty Dozen

Organic food comes straight from the farm and is grown without chemicals and pesticides. For some of us, the issue with buying organic produce is the price that comes along with it. In these hard economic times I, as a college student, can completely empathize with this situation. When decisions need to be made as to which foods are best to buy organic over others, this "dirty dozen" list can help narrow
things down. These are the
top 12 foods that have the most
pesticide residue......

 

 

  When determining which foods to spend a little more on by purchasing organic, keep this list in mind.

Organic Education

Breakfast Options

Start your day off right with these quick and healthy breakfast options:

Oatmeal

A bowl of rolled or steel cut oats is a great way to start the morning. Stick to the natural whole grain instead of having the instant packets loaded with sugar. Combining a dash of honey and cinnamon or a serving of fruit can bring in a little sweetness. Personally, I like to add in frozen raspberries and blueberries in the cooking process to supplement the oats with an antioxidant boost! 

                                                       Nonfat Greek Yogurt

Having extra protein per serving than regular yogurt, this breakfast food holds off your urge to eat again a bit longer. Buy plain Greek yogurt to skip out on excess sugars. Mixing in granola or almonds and throwing in some fruit or turbinado sugar makes a scrumptious-gotta-scoop-up-every-last-bit-parfait.




Peanut Butter
This childhood classic also has a good amount of protein giving it the benefit of curbing hunger. Spreading it on whole wheat bread provides a filling breakfast. I recommend toasting the bread! The peanut butter will just melt in your mouth, mmmm yummy.

                                                       Eggs
Packed with the most usable source of protein for the body, vitamin A & D and an antioxidant eggs are a wonderfully versatile little bundle. Fried, scrambled, boiled or poached have them any way your heart desires. Serving it with a whole wheat slice of bread or wrap makes for a completely satisfying breakfast.






Flaxseed and Wheat Germ
Contributing a vast amount of nutrients ranging from vitamin D and E to protein and omega-3, supplementing your food with either flaxseed or wheat germ allows you to reap all their fabulous benefits. You can add a touch to your yogurt, smoothie or baking ingredients while barely noticing any changes in taste. Remember to grind up flaxseed or chew thoroughly(since it is usually sold whole) to acquire the benefits since the nutrients are in the seed which can't be fully broken down by your body.

                                                                   
                                                                   Whole Grain Cereal

Watch out for cereals promoting whole grain that throw in a bunch of sugar as well! Look for cereals with minimal added sweeteners such as Special K, Kashi Go Lean and Grapenuts. This easy breakfast is one of the most fortified foods providing you with a wide range of vitamins and minerals to start off your day. Try having your bowl of cereal with a glass of orange juice. Vitamin C aids in the absorption of iron which is one of the many minerals included in cereal.




Food Network Healthy Breakfast

The Original Fast Food

Places to go and people to see! Sometimes your schedule might seem so hectic you wonder how you can fit in time to eat that day, let alone have a healthy meal. Stopping to grab a quick fix at a fast food joint might seem like a good solution at the time but think about it, you're spending money on food that isn't good for your body and will leave you feeling hungry again in a few hours. If your issue is convenience then there's a simple solution, fruits and vegetables! There are many fruits and veggies that are easy to carry around. You can have quick snacks while on the go. Fruits such as bananas, apples, oranges, peaches, plums and pears are all small, portable foods that will provide your body with the fuel it needs. Before leaving for the day packing grapes, carrots, celery or broccoli in a container is a great idea to have a simple snack to hold off hunger till you can have a healthy meal. Trading a fatty burger for the original fast food of fruits and veggies will give you the energy to keep going through your daily activities without those unwanted calories.

Thin Doesn't Equal Healthy

This may come as a bit of a shocker, but it's true: being thin is usually associated with a healthy individual when in reality looks can be deceiving.  Recently, an analysis was done where thin individuals were discovered to have a gene variant linking to a greater risk of developing type 2 diabetes and heart disease. We all store our fat differently, due to genes. With this genetic variant, instead of having fat deposited underneath the skin, it is stored closer to the core of the body between the organs and in muscles. This highly impacts normal body function resulting in possible elevated levels of blood cholesterol and trouble responding to insulin (an early indicator of diabetes). Thin individuals should not rule out the possibility of having any health issues just because of their size.

It is also common for seemingly lean individuals, without the genetic variant, to have underlying problems.  Thinking, "Oh I don't have to workout, I can just sit around being lazy while munching out because I was blessed with a fast metabolism" is not the right way to go. Living this lifestyle can result in high cholesterol, plaque buildup in arteries, and an increased risk of heart disease, just to name a few.

Take this as an eye opener, EVERYONE should focus on the importance of practicing a truly healthy lifestyle.


Being Thin Isn't The Same As Being Healthy Dr. Garcia

Food Matters

"Let Thy Food Be Thy Medicine, And Thy Medicine Be Thy Food." - Hippocrates

The correlation between diet and health cannot be ignored. As medical issues become more common in the population, dependence on the pharmaceutical industry has become greater than ever. The focus on profits of major industries is coming before the health of the people. The makers of this documentary want the public to realize how changes in lifestyle and diet can be the most effective treatment.


Here's the trailer to get a glimpse of the topics covered, I definitely recommend watching the full documentary!