Browse Month by October 2016
Fortified Food, Healthy Foods, Nutritious Foods

What’s A Fortified Food?


Certain foods go through a process that takes all the nutrients they once had out of them. This is known as refining the food. Processed grains are a prime example. These grains can be found in breakfast cereal, snack cakes and many other items most American’s enjoy. When a food manufacturer decides to fortify the food, they are putting the nutrients they once had back in them. Usually, nutrients the food originally didn’t have are included too.


ironfoodsIron is often included in breakfast cereal. Grains are actually relatively low in this nutrient, even before they are processed. This nutrient makes up for the lack of red meat a lot of Americans are dealing with. Red meat is expensive. While breakfast cereal is not. So they are able to get the nutrient at a lower cost.

Vitamin A & D

vitamin-d-rich-food_11-1024x683Milk is fortified with vitamins A & D. These nutrients work well with milk as vitamin D cannot work without calcium. Calcium is naturally occurring in milk, even milk that has been pasteurized. Pasteurization is the process of boiling milk to kill the bacteria present in it.

Most people get vitamin D through natural sun exposure. But for those who live in a cloudy climate like Seattle, or are just suffering through the winter months, getting this nutrient the natural way isn’t a realistic option. Luckily our skin isn’t the only thing that can absorb this vitamin. It can also be absorbed through the gastrointestinal track. That’s why the vitamin’s placed in milk.


iodine-rich-foods-for-healthy-mind-and-bodyHave you ever wondered what makes iodized salt different from regular salt? Some people fall under the misconception that it’s a different type of salt. In reality, the salt is simply fortified with an essential nutrient that’s necessary for clear, critical thinking. IQs in America have gone up since the addition of this mineral.


osteoporosisdietThose who are strict vegans may not be getting the calcium they need. Most Americans are consuming it through cheese and other dairy products. While soy versions taste great, they lack the calcium natural dairy products are rich with. Soy has a lot of other great stuff in it, like protein, iron and other nutrients. But the Calcium has to be added into it through an unnatural process. This prevents osteoporosis in Vegans.

B Vitamins

168649-425x284-vit-b-rich-foodsB Vitamins are added to a lot of foods and beverages these days. This is especially useful for those of us who are avoiding meat. As B-12 can only be gained through the consumption of dairy products. It’s responsible for our body’s ability to make energy. So it’s important to make sure your body’s getting enough of it.

While no one’s trying to say that energy drinks are healthy, they are fortified with plenty of B vitamins, including B-12, to keep us going. One energy drink contains all the B vitamins we need for the day. So there’s no reason to consume more than that. Unless you have an exam to cram for.

While It’s An Unnatural Process, It Makes Food Healthier

Even though the fortification of food may seem unhealthy, don’t be fooled by the fact that it’s unnatural, without fortification vitamin deficiencies would be ramped. Especially among low income families that may only be able to afford a box of cereal. Not every American can get their Vitamins the natural way.

Fortified Foods Are Everywhere: So Enjoy!

This list could go on and on. Food manufacturers are constantly looking for ways to make what you consume healthier. Be sure to look for fortified foods and include them in your diet. It’s the only way to make sure you’re getting the nutrients you need.

boost your immune system, Healthy Foods, Immunity Boosting Foods, Nutritious Foods

5 Immunity Boosting Foods


The immune system does a remarkable job of defending you against disease-causing microorganism and on the other hand, diet plays an important role in boosting your immune system. Staying around people who are sneezing or sniffling, you may need to extract as much nutrition from your diet as you can and avoiding processed foods, sugar and grains can go a long way in strengthening your immune system. But you can choose foods loaded with specific immune boosting nutrients rather than loading yourself with supplements or falling victim to vaccines that expose you to health risks. Below are 5 foods that can boost your immune system.


yogurtWhen you take a morning dose of yogurt it helps your immune system to become stronger. This is because yogurt contains probiotics that are known to be healthy bacteria that help boost your immune system by keeping the gut and intestinal duct free of disease-causing germs. 80% of your immune system resides in your gut and you really need to have a balanced and good gut to have the most fighting power. When taking yogurt look for products labeled with ”Live & Active cultures”, which signifies that the yogurt contains a set minimum amount of types of beneficial bacteria. To make the most out of yogurt, make it a regular part of your daily diet because when looking to maintain healthy immune system, it all starts with prevention.


garlic_310_0Garlic is jam-packed with an active ingredient, allicin that helps to fight infections and bacteria. It usually has a natural antiviral and antibacterial properties. This ingredient becomes potent and is released when the inside of garlic cloves get exposed to air. People who get sick are advised to eat raw garlic to stave off the illness. Research shows that people who take garlic extract for 12 weeks, two-third of them are less likely to catch a cold.


spinachSpinach has become famous for its superfood attributes and is a powerhouse vegetable. Spinach has antioxidant and beta-carotene properties that increase the infection fighting capabilities of your immune system. It also contains folic acid that helps to repair cells. spinach is supposed to be cooked as little as possible so as to retain its nutrients. When cooked it contains potassium that acts as electrolytes to keep the body well hydrated and keep the energy level in balance. Also, it enhances its vitamin A and reduces oxalic acid. When you want to boost your immunity, you need to incorporate spinach into your diet at least twice or thrice per week.

Chicken soup

1201p116-good-old-fashioned-chicken-soup-xIt turns out there is an importance in taking the chicken soup. When you are sick, chicken soup is more than just feel good food with its placebo effect. Chicken soup helps to protect you from getting sick in the first place. Poultry such as turkey and chicken is high in Vitamin B-6, where the vitamin is an important player in many chemical reactions that happens within the body. Also is vital in the formation of new and healthy red blood cells. The bone broth that is produced by boiling the chicken bones contains chondroitin and gelatin that are helpful for gut healing and immunity. Also, like any other hot liquid, the soup helps you to stay hydrated and raises the temperatures of airways that are vital in loosening secretion.

Citrus fruit

2012-10-13_19-03-26_362-622x621Most people go for vitamin C when they catch a cold. But is good to know it tops the chart for foods that help keep your immune system running properly. Citrus fruit contains vitamin c that increases production of white blood cells. They include grapefruit, lemon, orange, tangerine etc. Daily intake is essential because the body does not produce or store it. Almost all citrus fruits contain vitamin C and with such variety to choose from, it is easy to squeeze it to any meal.

Foods High In Sugar, High In Sugar Products, Top Foods That Are High in Sugar

5 Foods That Are Surprisingly High In Sugar


When reading the labels on items of food in a local supermarket, it is not surprising that there is a lot of sugar in the products such as soda, cake mix, cookies, jelly and ice cream. However it comes as a shock when you find that bottles of barbecue or pasta sauce contain 12 grams of sugar or more or a healthy-sounding bottled tea contains 50 grams. Below are 5 of those foods that may come as a surprise to you.

1.Packaged Or Canned Fruit


You probably won’t expect to find loads of sugar in packaged fruit even when the packages state “in a light syrup” such as diced pears or peaches that have been made out of “real fruit” such as Fruit Chillers Sorbet. Below are a few examples:

DelMonte Fruit Chillers Frozen Fruit Sorbet: an individual cup contains 190 calories and 26 grams of sugar

• Dole Diced peaches prepared in a light syrup, one serving contains 80 calories and 18 grams of sugar

• DelMonte diced mandarin oranges or pears in a light syrup contains 70 calories and 17 grams of sugar in a single serving

2.Muffin Mixes And Prepared Muffins


On Fiber One’s muffin mix sugar is the very first of the listed ingredients and each muffin will contain about 15 grams of sugar. The serving size of the packaged muffins can vary significantly but even small ones contain over 15 grams in sugar content. Some examples include:

Otis Spunkmeyer Chocolate Chip Muffins, a single muffin contains 420 calories and 32 grams of sugar

• Weight Watchers Double Chocolate or Blueberry Muffins contain 190 calories and 21 grams of sugar in each muffin

• Little Debbie Blueberry Muffins, contain around 190 calories and 16 grams of sugar for each muffin

3.Breakfast Cereals


It comes as no surprise that the common “high-sugar” cereals that the Americans are familiar with include Cap’n Crunch, Reese’s Puffs and Froot Loops all contain approximately 12 grams of sugar per a serving. But here are some cereals that are supposedly healthier that contain the same if not more sugar content than the well-known sweet varieties:

Kellogg’s Cracklin’Oat Bran a ¾ cup contains 200 calories and 15 grams of sugar

• Kellogg’s Smart Start Strong Heart, Original Antioxidant, 1 cup contains 190 calories and 14 grams of sugar

• Quaker Oatmeal Squares, 1 cup contains 210 calories and 13 grams of sugar

4.Bottled Pasta Sauces


A few of the bottled pasta sauces contain double sometimes triple the amount of sugar when compared to other types. Below are a few of these products:

• Prego Fresh Mushroom Italian Sauce, just ½ cup contains 90 calories and around 11 grams in sugar

• Prego 3-Cheese Sauce contains 80 calories and 11 grams of sugar in a ½ cup serving

• Bertolli Vineyard Marinara contains around 80 calories and 12 grams of sugar in only half a cup

• Newman’s Own Tomato and Basil contains 90 calories and 12 grams of sugar in a ½ cup serving



One should think by now that most consumers are aware that any sweetened yogurt comes with a high amount of sugar. It is suggested to enjoy a food type such as yogurt without the added sugars, it is advisable to add your own flavors and buy only the plain yogurt varieties. The other options are to buy a yogurt that uses an alternative sweetener. Some of the examples of yogurt brands that contain high amounts of sugar include:

• Yoplait Original 99% fat free, the Lemon Burst flavor that comes in 6 ounce portions contains 180 calories and 31 grams of sugar

• Yoplait Strawberry Thick and Creamy contains 180 calories and 28 grams of sugar in a 6 ounce serving

• Yoplait Original 99% fat free is Boysenberry flavor contains 170 calories per a serving as well as 27 grams of sugar

High In Sugar Products, Sugar, Unhealthy Foods, Why Sugar Is Unhealthy

The Main Reasons Why Sugar Is Unhealthy


Sugar exists in a number of variations over and above the white or brown powdered form available in grocery stores. There are various effects of sugar regardless of its form that includes maple syrup, honey and corn syrup and unfortunately today we consume more than humans have ever done so before.


Many people argue that consuming sugar in moderation is alright and eliminating a “food group” can be dangerous. It is true that avoiding one of the macronutrient categories completely such as fat, proteins or carbohydrates is an issue, but sugar is actually not classified as an actual food group. Despite the fact that sugar in certain food types is present naturally, when it is on its own it contains:

• No healthy type fats

• No protein

• No nutrients

• No enzymes

In fact it is just an empty calorie that is digested extremely fast and at the same time extracts minerals out of the human body during the stages of digestion. Here are some of the reasons as to why sugar is so unhealthy:

What Is Inside Sugar?

various types of sugar

In most cases when discussing sugar we refer to a combination of fructose and glucose. Both these simple sugars can be found in several food types. It has been suggested that there is no “safe” amount of refined or processed sugar. However natural contained sugars found in vegetables and fruit are balanced with enzymes, vitamins, fiber and other types of properties of the vegetable or the fruit that slow down the digestion of sugar and assist the body to deal with the sugar in a more tolerant way. The refined and processed varieties offer none of the above mentioned benefits and rather produce harmful effects inside the body. These include:

Stress on the liver. When eating fructose it goes directly into the liver. When glycogen levels are low in the liver such as after an exercise workout, fructose can replenish these levels. But, in most cases individuals do not consume fructose directly after a workout and the liver is usually already filled with glycogen. This is when the liver will turn fructose into fats. Some of this fat will be disposed of out of the liver, but a portion remains. Fat then increases as time goes by and can lead to what is known as Non-Alcoholic Fatty Liver Disease.

• Increase Triglycerides and Bad Cholesterol

• Contributes to what is known as Leptin resistance which in turn creates cravings, weight gain and even sleep troubles

• Produces an addictive response to sugar inside the brain

• Never makes you feel satisfied and rather creates a feeling that you should be eating more

In today’s society it has become extremely difficult to avoid sugar completely due to the fact that it is so easy to access. However this widespread availability does not decrease how sugar can affect the human body. It may be hard task but it is highly suggested to try and choose real and whole foods whenever possible and try to avoid any type of processed food types particularly those that contain sugars and grains.

This is possible when deciding to cook at home as much as possible. Households should avoid consuming any type of drink that contains sugar and this includes fruit juice. A healthy lifestyle can include breakfasts with eggs or the leftovers from the night before. Lunches can be homemade soups or salads and dinners grilled or baked meat, chicken or fish served with loads of vegetables. These changes may seem like hard work to begin with, but the health benefits really speak for themselves when sugar has been eliminated from the diet.