Daily Nutrition

LIFE WORK BALANCE

Ideas worth sharing about health, life and work balance. Learning to be more productive and full of energy. 



Sustainable eating is about choosing the right foods that are healthful to our environment and our bodies. We at Mood Food Organic Catering would like to share these 7 Healthful Tips for Sustainable Eating:


7 Tips for Sustainable Eating

Unless you're a farmer, the best way to support the benefits of sustainable farming is to eat sustainably. Below are some tips to get you started.


1. Grow something. It could be herbs in a pot, tomatoes on a patio or a small plot in your yard. Not much gives you a greater appreciation for what it takes to create food than to grow your own. You understand the multitude of factors involved in making plants thrive, the attention needed to successfully grow food and how precarious the process can be. Those insights likely will influence how you buy, use and dispose of food.


2. Shop locally. Shopping locally is a fun way to support your community. It keeps your dollars in the community in which you live and fosters a healthy environment of diversity. When you purchase foods that were grown locally, it cuts down on the amount of fuel needed to ship the food to your market.


3. Initiate conversations about food. Talk with the farmers at your market, personnel at your grocery store and restaurateurs, or the growing number of people who are paying attention to how foods get on their plates. You can discover new tips, learn about new resources and find more local, sustainably-minded food producers and providers.


4. Eat seasonally. Blueberries don't grow in Montana during January, yet you can still buy "fresh" at this time. This means they're likely coming from far, far away. When possible, focus on foods that are available in season where you live and you'll be supporting sustainability.


5. Tap your tap. Liquids are some of the heaviest items to ship around the country and lots of fossil fuel is needed to tote them. Instead of purchasing bottled beverages, use a refillable bottle and fill it with water from the tap or filter.


6. Retool your grocery list. Think bulk foods, more minimally processed foods and more plant-based meals. Doing so translates into less packaging and waste and less energy and water used to produce certain foods.


7. Vote with your wallet and your fork. There's no better way to affect the direction of our food system and what grocers, restaurateurs and food companies produce and sell than to influence their bottom line. Ask your food providers to support local farmers, local producers and sustainable agriculture. Show support through your buying decisions.


(source: https://www.eatright.org/health/lifestyle/culture-and-traditions/sustainable-eating)



Prebiotics and Probiotics are functional components of foods that may improve health according to nutrition research. These “nutrition” boosters are natural ingredients in your everyday foods. We at Mood Food Organic Catering would like to share how prebiotics and probiotics help create a healthier you:


What Are Prebiotics and What Do They Do?

Prebiotics are natural, non-digestible food components that are linked to promoting the growth of helpful bacteria in your gut. Simply said, they're "good" bacteria promoters. That's right, not all bacteria are bad! Prebiotics may improve gastrointestinal health as well as potentially enhance calcium absorption.


Prebiotics in Your Diet

Prebiotics include fructooligosaccharides, such as inulin and galactooligosaccharides. But rather than focusing on these lengthy words, include more prebiotics in your diet by eating more fruits, vegetables and whole grains such as bananas, onions, garlic, leeks, asparagus, artichokes, soybeans and whole-wheat foods.


What Are Probiotics and What Do They Do?

Probiotics are the "good" bacteria — or live cultures — just like those naturally found in your gut. These active cultures help change or repopulate intestinal bacteria to balance gut flora. This functional component may boost immunity and overall health, especially GI health. For instance, probiotics have been used for management of irritable bowel syndrome symptoms.


Probiotics in Your Diet

To obtain more probiotics, look to fermented dairy foods including yogurt, kefir products and aged cheeses, which contain live cultures (for example, bifidobacteria and lactobacilli). Be sure include plenty of non-dairy foods which also have beneficial cultures, including kimchi, sauerkraut, miso, tempeh and cultured non-dairy yogurts.


What Makes Prebiotics and Probiotics the "Dynamic Duo?"

Ultimately, prebiotics, or "good" bacteria promoters, and probiotics, or "good" bacteria, work together synergistically. In other words, prebiotics are breakfast, lunch and dinner for probiotics, which restores and can improve GI health. Products that combine these together are called synbiotics. On the menu, that means enjoying bananas atop yogurt or stir-frying asparagus with tempeh is a win-win.


The bottom line: At a minimum, prebiotics and probiotics are keys for good gut health, which affects many other areas of the body.


Incorporating health-promoting functional foods, such as foods containing prebiotics and probiotics, into the diet aids in creating a healthier you.


For specific advice on obtaining prebiotics and probiotics for your own specific health needs, especially if you have GI issues or a weakened immune system, contact a registered dietitian nutritionist.


(source: https://www.eatright.org/food/vitamins-and-supplements/nutrient-rich-foods/prebiotics-and-probiotics-creating-a-healthier-you)



Mineral Water contains high quantities of minerals: especially magnesium, calcium, and sodium. Mineral water comes from underground reservoirs. Unlike regular drinking water, mineral water does not undergo chemical processing.We at Mood Food Organic Catering would like to share an article from Medical News Today discussing possible health benefits associated with drinking mineral water:


Mineral Water vs. Regular Water

All living organisms need water to survive. Not only does water support essential physical functions, it also provides vital nutrients that the body does not produce on its own.

While most people in the United States have access to clean drinking water, many people choose bottled mineral water for its perceived purity and potential health benefits.

How does mineral water compare with regular water? Based on the current evidence, the differences are not very significant.


Both types contain minerals and undergo some form of processing. However, by definition, mineral water must contain a certain amount of minerals, and the bottling process takes place at the source.


We discuss the differences between tap water and mineral water below.


Tap water

The water in household taps comes either from surface or underground sources.

In the U.S., tap water must meet the Safe Drinking Water Act standards established by the Environmental Protection Agency (EPA). These regulations limit the number of contaminants present in water supplied to homes.


Public water suppliers move water from its source to treatment plants, where it undergoes chemical disinfection. The clean water ultimately gets delivered to households through a system of underground pipes.


Tap water contains added minerals, including calcium, magnesium, and potassium. Hard tap water has higher mineral contents, which some consider more healthful. However, minerals in hard water form deposits that can corrode pipes or restrict the flow.


Also, despite the efforts of public water suppliers, contaminants from rusted or leaking pipes can pollute drinking water.


Mineral water

Mineral water comes from natural underground reservoirs and mineral springs, giving it a higher mineral content than tap water.


According to the Food and Drug Administration (FDA), mineral water must contain at least 250 parts per million of total dissolved solids. The FDA prohibit these manufacturers from adding minerals to their products.


Minerals that are often present in mineral water include:

· calcium

· magnesium

· potassium

· sodium

· bicarbonate

· iron

· zinc


Unlike tap water, mineral water is bottled at the source. Some people prefer mineral water due to its perceived purity and the lack of chemical disinfection treatments.


However, mineral water may undergo some processing. This can include adding or removing carbon dioxide (CO2) gas or eliminating toxic substances, such as arsenic.

CO2 helps prevent oxidation and limits bacterial growth in mineral water. Naturally carbonated water gets its CO2 from the source. Manufacturers can also infuse their water with CO2 after extraction.


The next sections discuss five potential benefits of drinking mineral water.


1. A source of magnesium

Both bottled mineral water and tap water can be sources of magnesium. This nutrient plays essential roles in regulating blood pressure, blood glucose levels, and nerve function.

Some sources have more or less magnesium than others. The amount of magnesium in water can range from 1 milligram per liter (mg/l) to more than 120 mg/l, depending on the source.


The daily recommended allowance for magnesium is as follows:

· 310–320 mg for adult females

· 400–420 mg for adult males


According to the Office of Dietary Supplements, most people in the U.S. consume less than the recommended amount of magnesium.


Below are some symptoms of magnesium deficiency:

· loss of appetite

· fatigue

· muscle weakness

· nausea and vomiting


A severe deficiency may cause some of the following:

· numbness or tingling

· muscle cramps

· low calcium or potassium levels

· mood changes

· an irregular heartbeat

· seizures


2. Lowering blood pressure

Having low levels of magnesium may contribute to high blood pressure, congestive heart failure, and conditions that cause irregular heartbeats.


Mineral water rich in magnesium may therefore help lower the risk of cardiovascular disease.

A small-scale 2004 study involving 70 adults with borderline hypertension and low magnesium levels found that drinking 1 liter of mineral water per day decreased their blood pressure.


3. Regulating blood circulation

Mineral water may contain large amounts of calcium, magnesium, and potassium, all of which promote blood circulation. Calcium is necessary for building and maintaining strong bones. It also regulates the rate and rhythm of the heartbeat.


4. Strengthening bones

Mineral water contains calcium, which helps promote bone strength. When bone tissue breaks down, the body deposits new bone in its place.


During adolescence, new bone is deposited faster than old bone breaks down. However, after the age of 20, bone loss can start outpacing bone formation, which can lead to brittle, weak bones.


Regular exercise and diets rich in calcium can strengthen bones and prevent bone loss.

Authors of a 2017 study compared how the body absorbs calcium from milk, calcium supplements, and mineral water. They concluded that mineral water with high amounts of calcium can, in fact, improve the body's calcium supply.


Magnesium also supports strong bones. The results of a large-scale 2014 cohort study suggested that older women with a high magnesium intake, of more than 422.5 mg per day, had more bone density than those with a lower intake of the mineral.


5. Promoting digestive health

Getting enough magnesium in the diet can help prevent constipation and improve the health of the digestive system.


Magnesium draws water into the intestines, which improves stool consistency. It also relaxes the intestinal muscles, supporting regular bowel movements.


According to the findings of a randomized controlled study, drinking mineral water containing magnesium sulfate and sodium sulfate led to more frequent bowel movements and an improved quality of life among people with constipation.


Risks

Mineral water is generally safe to drink. Very little research points to any immediate negative health impacts associated with drinking plain mineral water.


Carbonated mineral water contains carbonic acid, which can cause hiccups or bloating.

However, mineral water and other bottled water may contain specific contaminants. By definition, mineral water must contain a minimum quantity of microbes.


Furthermore, mineral water cannot undergo the same disinfection process as tap water because it is bottled at the source, so the range of microbes can vary.


Plastic toxicity

Many plastic containers contain bisphenol A, or BPA. This chemical can interfere with normal hormonal function. Microplastics, tiny plastic particles, are another potential concern. Scientists have identified microplastics in foods and drinks, as well as seafood products, beer, and table salt.


In 2018, researchers published a systematic review of current data on plastic toxicity. While they acknowledge that more research is needed, the authors report that microplastics in bottled mineral water do not appear to pose a safety risk.


Carbonated water damages teeth

Sparkling, or carbonated, water can damage tooth enamel.


Carbonated water has a lower pH than regular water, making it slightly acidic. According to a recent study, sparkling water manufactured by a soda carbonator significantly reduced enamel hardness on teeth in a laboratory setting.


However, carbonated water still has less of an impact on the teeth than drinking soda. One study showed that flavored and plain sparkling water both pose less of a risk to tooth enamel than soda.


Environmental concerns

One major issue surrounding mineral water involves the container. The large-scale production of plastic bottles causes pollution and has serious consequences for the environment.

In a 2016 study, researchers looked at the various environmental impacts of regular water treatment, mineral water in plastic bottles, and mineral water in glass bottles.

They found that tap water processing methods were the most favorable option. The scientists also noted that producing glass bottles consumed the largest amount of raw material and required the most energy.


Outlook

Mineral water contains large quantities of magnesium, calcium, sodium, and other beneficial minerals.


Studies suggest that drinking mineral water may have health benefits, though little research directly suggests that it is better for a person's health than tap water.

People who want to buy mineral water can find it in supermarkets or choose from brands online.


Also, in the U.S., the EPA strictly regulates tap water quality to ensure that it is free from harmful microbes. Tap water also contains added minerals, making it a cheaper alternative to mineral water.


Drinking carbonated mineral water may cause some tooth erosion, but not to the same extent as sugar-sweetened beverages such as sodas.


Mineral content in tap water varies by location. People in the U.S. can check the EPA's water quality reports by state. These annual reports contain information about water sources, levels of contaminants, and mineral contents.


(source: https://www.medicalnewstoday.com/articles/324910.php)

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