Juice, it's no better the pop

Your child doesn't like apples, oranges, bananas, and every other fruit under the sun, so you go for the next best alternative juice. He loves it and in fact he can get all 6 servings of fruits and vegetables just by drinking 3 cups of it. There's one problem juice isn't exactly equal to fruit.

For juice to count as a serving of fruit it must be labeled as '100% fruit juice'. Juices labeled as 'drink', 'beverage', 'punch', 'cocktail', or 'ade' are mostly made of sugar, flavouring, and water, so there is little or no actual fruit juice.

If you buy the 100% fruit juice, you'll get your vitamin and minerals, sounds good so far. Unfortunately, the sugar and calories in juice are comparable to soft drinks and you're missing out on the fiber in fruits that keeps us full. Guidelines suggest limiting to 125ml per day. Unfortunately, the juice companies didn't get the memo and will continue to make 250ml juice boxes and 591ml bottles of juice. Thank goodness for Junior Juice -the only juice (I know of) in 125ml box. Even better yet, keep juice out of the daily routine and let them get excited when juice comes around.



100% pure fruit juice 1 can (355 mL)
165 calories
11 tsp sugar

vs.

Regular pop 1 can (355 mL)
156 calories
10.7 tsp sugar

Get Motivated!

Running is my exercise staple, but I have not been for that last month. Why? No, not because it's getting a little colder and darker, and I'm a wimp. I have plantar faciitis which is really annoying because I've never had a real running injury. I still sneak a short run in every week or two to see if still hurts and yep, it does. Now, I'm left lazy and bored needing an alternative workout.

Go the gym; it seems easy enough, right? But I like to be outside listening to some good tunes not inside watching TV and listening to heavy foot runners on treadmills. Even though I knew I would probably get bored, I got my membership anyway. I figured if got enough good tunes I could learn to love the gym, so here's my favorite motivating workout songs for the moment, and the gym is slowing growing on me. What are favorite 'get moving' songs?

1. Walcott, A- Punk - Vampire Weekend
2. Mercy - Duffy
3. Shut Up and Let Me Go - The Ting Tings
4. The Thanks I Get - Wilco
5. Love Lockdown - Kanye West
6. Human - The Killers
7. The entire CD of 80s movie hits
8. Do your thing - Basement Jaxx
9. Heart Songs - Weezer
10. Blue Eyes -Timmy Curran

Organic Foods...Don't Believe the Hype

When people ask me if I buy organic food, I say "No because it's too expensive", but that is not the only reason.

Secondly, I don't think organic foods taste any better. Although the Food and Agriculture Organization reported some produce to receive higher tasting scores, I've tasted plenty of conventional produce that was delicious enough for me. As well, some organic food may actually taste more bitter due to high levels of antioxidants. Of course, I would agree better tasting if its fresh from the garden, but unfortunately, organic produce at the grocery store is usually not local.

My third reason is there is little difference in the nutritional value between organic and non-organic foods. Consumers are being misled by claims that organic foods are healthier than ordinary foods. "It is a fantastic opportunity to make money out of people because you can charge more for the food", said by Tom Sander, the professor of nutrition and dietetics at Kings College London. Sanders goes to claims organic food has no higher nutrition value compared to conventional food. While organic food has been shown to have higher vitamin C and antioxidants and perhaps iron and magnesium and less unwanted and potentially toxic nitrates. However, the difference of nutrients amounts is categorized as insignificant by the Food Standards Agency. Possible reasoning for this is organic produce may have lower water content, so nutrients may be more concentrated in organic produce. As for me, a well-formulated diet, organic or not, will meet all your nutrition requirements for health and longevity.

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Lunch is out

I'd like to think I'm still up with style, but I've been notified by numerous teens, school lunches are out. I'd probe to see if they replaced it with buying food- cafeteria, fast food, or even convenience stores. The answer was no. Like it's not bad enough hassling kids to eat breakfast. Now, they're going until 3 or 4pm before they eat anything at all. Why does something so enjoyable as eating end up being a chore?

A month without diet coke

Confession, I have 3 addictions: diet coke, chocolate, and running. I'm glad I'm addicted to running because nothing makes me feel better soo early in the morning than running, and its good for me. The 2 other addictions I could go without. I'm not brave enough to eliminate chocolate which is just too delicious to quit. For now, I'm focusing on the refreshing diet cola I've come to love over the last 3 years and save the chocolate for later. I've tried to cut back or limit to certain days, but I always fall back into my routine. So, I stopped completely. I prepared myself by tucking advil liquid gels in purse for the 3pm cola headache. I'll admit the first week awful and I began to wonder if I would become addicted to advil instead. I couldn't give in after making a big scene that I was "quiting diet coke" temporarily of course. (Really in my mind, I didn't know how long I would last so I didn't set a date for failure, but hoping for a month). After the first week, the cravings subsided and the diet cola turned from a necessary drink to an enjoyable thought. Now a month later, I feel empowered, and just might hold out on the diet cola for few more months. I feel ready for any change; I might even tackle my chocolate addiction.

Pregorexia

The new buzzword pregorexia has developed as an alarming number of women are determined to keep their figures even during pregnancy. Moms to be speak proudly of not looking pregnant when viewed from behind - while wearing 'normal' jeans into the second trimester has become something of a badge of honour.

The new trend is inspired by magazines covered with thin celebrity moms with small baby bumps who fret about calories and exercise during the pregnancy and is fuelled by increasing amount of designer pregnancy wear. Mothers no longer hide in pregnancy smocks; instead, mothers have wide variety high-fashion, tight-fitting pregnancy wear to choose from. While they are trying to keep up their style and maintain figure, pregorexics are risking their health and that of their unborn child.

A baby will take the nutrients it needs from mother's stores and her daily intake, but this becomes problematic if mom's stores are already low. 'It's vital women know that pregnancy is no time to be starving yourself,' says Pat O'Brien, a consultant obstetrician at University College Hospital and the Portland Hospital in London. 'During the nine months it is in the womb the baby is growing faster than it ever will in later life.'

Specifically, pregorexics tend to cut down of dairy products which is essential for mom and baby. Major concerns are calcium from mother's teeth and bones taken for use by baby and could eventually lead to calcium and vitamin D deficiency. Cases of mothers and babies with bone disorder rickets have been reported.

As well, the demand for iron (found in red meat) increases during pregnancy as women need around 50% more in order to make red blood cells for the fetus, placenta, and her own body.

This may lead anemia, which can make them light-headed, irritable and exhausted, and in extreme cases, cause heart palpitations.

Poor diet and extreme exercise in pregnancy also increase the risk of having a low birthweight baby. This is linked to a host of problems later in life, including heart disease, depression, poor growth and cognitive development as reported by Marsh.

Furthermore, as Rosie Dodds, policy researcher at the National Childbirth Trust explains, women who diet and over-exercise while pregnant could harm their chances of breastfeeding by depleting fat stores thought to be used in milk production.

Of course, putting on too much weight is problematic as well. If prior to pregnancy you're at a normal weight, 25-35 lbs weight gain is healthy.

Antioxidants for you Brain

In case you did not have enough reasons to feed more fruits and vegetables to your kids, here’s one more. Fruits and vegetables have vitamins A, C, and E, all of which are antioxidants. In her article “Memory Loss and the Brain,” Catherine E. Myers, a Professor of Psychology at Rutger University-Newark, defines antioxidants as substances which help protect cells from the damaging effects of free radicals, by breaking them down into harmless components or by preventing them from attacking cells.” Your brain requires an ample supply antioxidants. Specifically, antioxidants promote and preserve memory in children and adults alike. As well, antioxidants can save your children later in life from susceptibility to genetic diseases and disorders such as Parkinson’s, ALS, and Alzheimer’s. All fruits and vegetables have antioxidants, so offer your kids a variety of fruits and vegetables, especially their favorites.

10 Best Fruits and Veggies for Antioxidants:
1. Apples
2. Artichokes
3. Berries
4. Broccoli
5. Carrots
6. Grapefruit
7. Red grapes
8. Russet potatoes
9. Spinach
10. Tomatoes