Las cosas han cambiado mucho esta semana, surgieron un par de viajes a Jalisco, por lo que andaré de viaje unos cinco días. Iré Tazumbos con mis tíos, a Guzmán a entregar mi certificado y a Guadalajara por la FIL.

De nuevo rentamos cuatro películas el martes, de las cuales sólo vimos una. Es la pinche quinta vez que me pasa eso en blockbuster. Es una mala costumbre.

Kommentar vom 26. November 2009: Der Verband Deutscher Großbäckereien e.V. informiert

In der Apothekenumschau finde ich eine kleine Meldung:

“Im vergangenen Jahr hat jeder Deutsche im Durchschnitt 56 Kilogramm Brot verzehrt. Eingekauft wurde wesentlich mehr,  nämlich 85 Kilogramm.”

Aha, und was ist mit den restlichen 29 Kilogramm passiert? Uns fällt da natürlich sofort Wegwerfen ein, aber Vorsicht: Das ist hier nicht gesagt. Und das missfällt mir ja schon einmal wieder. Mit so zwei kleinen Zahlen kann ich viel mutmaßen, weiß aber nichts. Heruntergerechnet auf die Woche hieße dies, dass jeder Deutsche im Durchschnitt – also auch Leute mitgerechnet, die kaum Brot essen, und die Gruppe ist ja gar nicht so klein – 1,07 kg Brot in der Woche isst. Mannomann, das schaffe ich nicht! Und als Vollwertlerin gehöre ich ja zu denen, die als Vielbrotesser verschrieen sind. Das ist also alles schon mal wieder sehr eigenartig. Kurzmitteilungen mögen ja nett sein, aber sie sollten informieren, nicht verwirren.

Dann habe ich mal die Homepage dieses Verbands aufgesucht. Da gibt es eine Menge Infos und wie nicht anders zu erwarten, wird natürlich zwischen ausgemahlenem Mehl und Vollkornmehl kein Unterschied gemacht. Nicht, dass ich das erwartet hätte – eine Großbäckerei hat nicht viel Spaß am schnell verderblichen Vollkornmehl und schon gar nicht am selbst mahlen. Auf der Homepage wird uns eine heile Bäcker-Welt vorgehalten, wo alle Bäcker ohne Schimmelschutzmittel backen (was aber vorher mit dem Mehl passiert ist, bevor es die Bäckerei erreicht, verrät uns niemand).

Der absolute Hammer sind ja die Verbraucherinfos, die teils direkt aus einem Vollwertbuch hätten entnommen sein können. Unter der Überschrift “Getreide, Mehl und Brot sichern täglichen Nährstoffbedarf” werden uns hier Vitamin- und sonstiger Vitalstoffgehalt (das Wort Vitalstoffe wird nicht benutzt) hochgelobt. “Die Bedeutung von Getreideprodukten als Quelle für die Versorgung des Menschen mit Eiweiß wird häufig unterschätzt. Die Stärke-Kohlenhydrate aus Getreide stehen ernährungswissenschaftlich als Basis für die Energieversorgung auf der Empfehlungsliste.” Und auch zum Vitamin B wissen die Großbäcker etwas zu sagen: “Getreide, Mehl und Brot sind eine wertvolle Quelle für viele dieser Funktionsstoffe: Insbesondere als maßgebliche Lieferanten der zur B-Gruppe zählenden Vitamine, wie z.B. das ‘Nervenvitamin’ Thiamin, das maßgeblich an der Gewinnung von Energie aus der verspeisten Nahrung beteiligt ist und außerdem einen wichtigen Botenstoff im Nervensystem des Menschen darstellt”.

Leider, leider erzählten die so auskunftwilligen Großbäcker uns nicht, dass in dem gerade von ihnen mit Begeisterung verwendeten Auszugsmehl außer Stärke nix mehr drin ist. Und wenn ein Mensch, der noch nie etwas davon gehört hat, was mit einem Getreidekorn auf seinem Weg von der Ähre bis zum hellen Weizenbrötchen passiert, das liest – warum sollte er misstrauisch werden?

Wenn das noch die Homepage der Bäckerinnung wäre, dann würde ich noch die Schultern zucken und denken: ‘Naja, die kleinen Bäcker, sie meinen es gut und wissen es nicht besser, und es gibt auch sicher einige außer den Vollkornbäckern, die ihr bestes tun’. Aber gerade die Großbäcker, denen es nur noch um Massenware geht, nehmen jetzt den Gesundheitsmund so voll. Das ist dreist, um es gelinde auszudrücken.

Selbst nachlesen könnt Ihr den ganzen Krempel hier: klick

AB has been noticeably more cooperative and motivated lately.  Consequently, I don’t feel so frazzled in the mornings, at homework time, or bedtime.  Wow: that’s a lot less stress!

Sure, when he’s supposed to be getting ready to go to school, he still fights with his sister or can’t get his shoes and jacket on because of the toys in his hands… but it’s been weeks since he’s hidden or just lain passively on the floor as the school bell is ringing…

All of a sudden, he’s taking initiative for getting help with his homework or logging on to BrainSpark!  The other night, I asked him to stop reading to me because it was getting late, but he was really interested in the story.  Finally, I agreed that he could continue reading by himself… and he did… right to the end of the book.  I don’t remember him reading independently before, or at least not such a challenging book.

It’s hard to know how he’s gotten here, as so much has happened or changed in the past couple of months:

• he has a fabulous energetic, fun, young, guitar-playing, sport-loving, male homeroom teacher… and about a month ago, he made his teacher a promise that he would do his best;
• he receives accommodation at school (extra time, scribing, quiet place for tests)
• we *all* feel supported by his approachable and helpful special ed teacher, school, and school board;
• he has made friends in his new school & childcare;
• we added Vitamin B supplements to his daily diet (complex B liquid & B12 pills);
• we have been building AB’s awareness and understanding of his profile, ADD/LD and brain plasticity via discussions, books & videos;
• AB is enjoying BrainSpark.  He’s motivated by the reward system (points to buy characters and items for his virtual world).  The aftercare will allow him to access the program 3x/ week… so we decided to purchase the 4 month license.  We’ll report on how it goes!

Thanksgiving foods good for the face

Yannique Benitez, beat blogger

Cranberry sauce and pumpkin pie are essentials at most Thanksgiving dinner tables. But, cranberry and pumpkin are also good for your skin. Many skin care products include these two ingredients because of their vitamin rich and skin-soothing capabilities.

Cranberry provides a high source of anti-oxidants that are anti-cancer and anti-aging agents. The berry is also rich in vitamins A, B and C, folic acid, and fiber that can improve overall health and help rid skin of blemishes and irritation. You can take advantage of these benefits by eating cranberries, drinking cranberry juice, or using cranberry skin care products. The Body Shop’s Merry Cranberry line has an assortment of lotions, lip balms, and body soaps to choose from. For only $5, you can try the Merry Cranberry 3.5 oz. bar soap.

Pumpkin is rich in a multitude of vitamins including A and C and is good for all skin types, including sensitive skin. This natural cleanser has alpha hydoxy acids that moisturize and purify the skin. Check out Philosophy’s 3-in-1 Pumpkin Spice Muffin Shampoo, Shower Gel and Bubble Bath for $16.  Another option is to make a mask using about 2 teaspoons of canned or cooked pumpkin, about one-half teaspoon of honey, and one-quarter teaspoon of milk. After you mix the ingredients together, place the mixture on your face and allow the mask to set for about 15 minutes. Finish by rinsing your face clean for a radiant complexion. Happy Thanksgiving!

k

Yannique Benitez is a senior magazine journalism major with a minor in history. She has written for on-campus publications like Equal Time and has interned at HBO and ThisOldHouse.com. Benitez is interested in investigating new products and procedures for beauty and skin car

I LOVE bananas!  Whether making tasty strawberry-banana smoothies or eating a fresh peeled banana when I’m in a hurry.  Bananas are a great source of potassium, vitamins a, b, c, e  and  have great health benefits for your body.  But this Southeast Asia native fruit also has benefits for your skin too!

Acne skin gets easily irritated and bananas have no known ingredients that cause irritation, so it is ideal for sensitive skin.  So here’s what you can do: Mash up a banana and apply it to your face as a mask for 20 minutes, then rinse it off with lukewarm water.  Potassium in bananas help kill bacteria in acne blemishes and aids in healing them at a faster rate.  Vitamin B from bananas can calm irritation and even skin tone.

Aging skin may become dry with signs of wrinkles and age spots, which can benefit from this super-fruit as well.  Vitamin A in bananas will help restore natural oil for the dry areas while Vitamin E can repair damaged skin and fade age spots.  Vitamin C restores cell function and prevents oxidation which will prevent future fine lines and wrinkles.  For an anti-aging mask, mash up a banana and mix in some honey with it.  The honey will help firm the skin while the banana will make skin functional, soft and smooth.

Nearly 2 weeks ago now I went out to do the evening chores and discovered that 2 of the 3 goats had swollen cheeks.  I then inspected their gums.  Puffy faces or necks and very pale gums mean one thing–a high worm load.  This is caused bottle jaw. I called the vet the next morning and got 3 doses of dewormer–1/2 given then and then 3 weeks later.  Puffy cheeks are gone and they get their last dose this Sunday. The mystery that neither the vet or I can solve is why their worm load would be so high after only 2 months on our farm.  The zoo from which they came said they were screened and treated monthly. 

This past Saturday I was out there taking pictures and noticed that Charlie was a bit stiff in his back legs and not moving as usual.  Charlie is the friendliest and will always run toward me.  He did do that, but it seemed like he could not get his motor started.  Paco agreed and so we started penicillin shots and Vit B injections 4x day.  He bounced back immediately so we knew he was suffering from Goat Polio and not Listeriosis.  Find out more about both these diseases here:

http://www.tennesseemeatgoats.com/articles2/listeriosis.html

Goat Polio means he has been eating too much grain and not enough green stuff.  His rumen, the “stomach”  that breaks down a nd digests food, is not functioning properly and cannot produce B vitamins.  Untreated, it can cause severe neurological damage and death.  We caught it very early on and he will be fine.  Thankfully, we learned a lot from having goats before and are smarter now.  We discontinued penicillin after 2 days and have been tapering off the B shots.  I have given him probiotic paste every other day to get his rumen back in shape.

So, the lesson here is you need to read and know what the possible problems are so that you can catch things early and they can be treated.  AND, if you need to inject a goat–put the grain down and then do it.  The goat may not even notice.

Vitamin B complex is the constitution of the important B vitamins like riboflavin, pantothenic acid, Thiamin, niacin, folic acid, pangmic acid, pyriodoxine, cyanoglobalamin, choline, inositol and biotin. The major importance of the vitamin b in the diet is that it is very useful in the production of energy, maintains good digestion process and maintains skin, hair, nails and the nervous system in a proper condition. This vitamin is water soluble and plays a vital role in many functions of the body. The deficiency of Vitamin B leads to reduction in the growth of the sex glands, beriberi, disturbance in the digestive system and neurological problems. The intake of vitamin B helps to improve the resistance from stress, reduces the contraction of the muscles and promotes good muscle tone, lack of feeling in the hands, cramping of the legs and also regulates the blood pressure. This vitamin also maintains the sugar levels, formation of blood, detoxification, maintain proper appetite and production of proteins.

Vitamin B1 commonly known as Thiamine is very useful for transmitting the nerve signals between the brain and the spinal cord. Vitamin B2 known as Riboflavin is used for normal reproduction of the cells and maintaining proper metabolism. Vitamin B3 known as Niacin provides protection against the harmful chemicals and helps in cell respiration. Vitamin B5 known as pantothenic acid is used in the production of fatty acids. Vitamin B6 known as pyridoxine is important in the production of the red blood cells. Folic acid reduces depression and maintains appetite.

iron

One of the important vitamins responsible for healthy hair is Vitamin B. It is also known as Biotin or vitamin B7 or even vitamin H. It is generally required for the production of energy in the cells. It also metabolizes carbohydrates, proteins and fats in the cells to produce energy. Normally vitamin B-7 can be easily obtained from various foods such as salmon, bananas, sardines, egg yolks and mushrooms. Vitamin B contributes to the health of the hair and nails. Though there was found to be no direct link but still it is seen that the deficiency of Vitamin B leads to alopecia (loss of hair).

But what to do if someone has vitamin b deficiency and loses hair? Now days there are a number of products in the market that are formulated around vitamin B. Various hair restoration products such as shampoos and conditioners contains Vitamin B. Though there is no clear fact that application of biotin to hair would cause it to increase the concentration of Vitamin B in the body. It is better seen that to promote re-growth of hair one needs to take vitamin B orally.

Even now a day’s there is a lack of serious scientific studies that would demonstrate the effectiveness of vitamin B for hair loss. But one can find many experts who still recommend an increase in the level of vitamin B or biotin in cases of alopecia. Even use of biotin is not approved by FDA as a hair restoration method. Yet there are cases of successful hair replacement cases that make use of biotin as a part of the overall formula.

vitamin b12

actitud.

3. f. Disposición de ánimo manifestada de algún modo. Actitud benévola, pacífica, amenazadora, de una persona, de un partido, de un gobierno.

(Del lat. *actitūdo).

1. f. Postura del cuerpo humano, especialmente cuando es determinada por los movimientos del ánimo, o expresa algo con eficacia. Actitud graciosa, imponente. Las actitudes de un orador, de un actor.

2. f. Postura de un animal cuando por algún motivo llama la atención.

Siempre la malentendí, entonces.

US PROSTATE CANCER FOUNDATION: Men with earlier-stage prostate cancer may have better survival odds if they get a little more than the recommended amount of vitamin B6 every day, a new study suggests. READ MORE>

Nutritional Supplement Guide: Vitamins and Mineral
The average person’s diet lacks certain essential vitamins, minerals and nutrients. The best source of nutrients is from the foods we eat. But some nutrients are difficult to obtain in sufficient quantities. Follow this guide to balance nutrition.
Read more…

Although I knew I was running on fumes, I didn’t realize how much I needed to just stop and do nothing.  That is so hard to do when the demands are extreme.  Just getting off the treadmill is nearly impossible without major damage.  I had to work hard yesterday to get ready to be off today.  It was worth it.  My brain feels better now.

I visited my neurologist today and she sort of fired me.  What she actually said was that I have done so well with managing the migraines, for which I have seen her during these past 12 years, that I don’t need a neurologist any more.  She thinks my high intake of vitamin B has made the difference.  I guess there was some research done on this.  My internist had recommended vitamin B to help my energy levels so I now take high doses morning and night time.  My blood pressure and heart rate are very good and in the past eight months two doctors have told me I am very healthy.

The demands made on my energy, time, and talent are extreme this year and I just need to take time to relax and breath.  That will keep my brain and heart working well and keep me functioning at the high level I need to do the job I have.

Next week will be busy what with the chalk drawing competition event occurring on Wednesday.  I take a couple of students to a live morning news program on Monday.  I’ll fill you in on how that works.

As we are all aware, one can spend massive amounts of money and time researching and purchasing anti aging skin care products that claim to be the ‘latest and greatest fountain of youth’ . The objective is to get you to believe that the newer claim is a vast improvement and worth the money you will inevitably spend on it. The quest for Natural skin care ingredients is an even greater obstacle.

The good news is effective natural skin care ingredients do exist. They can make a difference to your skin and are worth seeking out. Here are a few Natural anti aging skin care ingredients that are worth spending your money on because they live up to their promises.

1. Vitamin C – Vitamin C is one of the workhorse ingredients in skin care. It is backed up by a considerable amount of clinical research that demonstrate its benefits, which include:

• An increase in collagen synthesis, which helps to thicken the skin and may help to diminish fine lines and wrinkles
• Antioxidant activity, which reduces skin damage caused by free radicals (unstable molecules). It also helps us to withstand exposure to sunlight and boosts the effectiveness of sunscreen.
• Boosts the effectiveness of Vitamin E, which is important in protecting our cell’s membranes.
• An effective depigmenting agent at concentrations 5% or higher
• An improvement in the appearance of sun damaged skin
• Thickens the skin helping to keep it hydrated

 2. Vitamin E – Like Vitamin C, Vitamin E is a highly effective antioxidant. It works to protect the membranes of cells, lipoproteins, and many other bodily structures considered to be “oily.”  Vitamin E is effective when taken both orally or applied topically. It seems to help protect the skin, particularly from age spots and scarring and also boosts the skin’s natural moisture-retaining mechanisms. 

Vitamin E is composed of tocopherols and tocotrienols, with the tocopherol components possessing more antioxidant activity.

3. Retinoids – Retinoids are derivatives of Vitamin A. There are several currently used in skin care preparations – retinol, retinyl palmitate, tretinoin, tazarotene. While retinol and retinyl palmitate may be found in over the counter preparations, the latter two require a doctor’s prescription.

Retinol’s benefits include:

• An increase in cell turnover leading to smoother, brighter looking skin
• Repair of cellular structure damage gradually in the epidermal cells as well as in the dermal collagen and small blood vessels resulting in tighter skin; fewer wrinkles.
• Shrinkage of oil glands, which helps to reduce pore size and diminish scars.
• Stimulates production of new collagen leading to a thicker, plumper epidermis.

The important thing in a retinol preparation is to look for a concentration high enough to be effective.

5. Vitamins B-3, B-5 –  B Vitamins have been added as popular additions to skin products, mostly because they help hold moisture in. Well-hydrated skin is less likely to become irritated

• Stimulates Exfoliation of the skin
• Increases Hydration leading to less irritation and smoother pigmentation.

4. Salicylic Acid – Like AHAs, salicylic acid is an exfoliating agent for the outermost skin layer, the epidermis.  Often referred to as a beta hydroxy acid, salicylic acid is different to AHAs in that it is lipid (oil) soluble as compared to AHAs which are water soluble. This characteristic allows salicylic acid to penetrate the oil in pores, helping to unclog and cleanse them of debris. It also possesses antibacterial and anti-inflammatory properties. These actions make it an ideal choice for individuals with oily skin battling with blackheads and acne. 

5. Green Tea – The benefits of green tea may be attributed to their constituent polyphenols, a subclass of flavonoids, found in many plants. Green tea possesses powerful antioxidant activity, reduces inflammation, and can reduce the harmful effects of sun exposure.

Given their antioxidant and anti-inflammatory activities, it’s likely that topically applied green tea polyphenols will have some effect on wrinkles or skin sag.  

6. Peptides – Peptides are protein fragments that have been shown to have some beneficial effect on skin. Though a number of peptides have been shown to have skin beneficial effects, two in particular deserve further attention – copper peptides and palmitoyl pentapeptide 3 (also called Matrixyl).

Copper peptides were discovered to help heal tissue when applied to lesions and wounds. In addition, they’ve been shown to reduce the formation of scar tissue while also stimulating the production of more normal skin. 

Studies have shown that peptides can be used to regulate the exchange and growth rates of skin layer cells, limit potentially harmful oxidation, and even create an anti-inflammatory environment that ensures optimal healing conditions.

The insulation of my house (or should I say semi-insulation) was almost double what I originally thought. Well the insulator didn’t give me an estimate on materials. We ended up going to Lowes THREE times to get what was needed. ::sigh:: Trust me, if my house is warmer this winter I will be more than pleased about this but I have my doubts. No one cared for this house or maybe they simply couldn’t afford it. I can empathize with that.

I should be an apartment dweller but I tried that for years and it was a nightmare. I’m considering buying a condo if it has more than one level, is under 5 years old, has concrete walls, a garage and low maintenance fees. I don’t want a pool, gym, or heavy duty security. I don’t want anything extra…I only want them to cut the grass. That’s it. ::double sigh:;

Today was a long day. I went to the library and then instead of doing Avon I ended up waiting in a parking lot while someone else was doing errands. In other words, I got nothing done. Nada. I watched other people take advantage of the tax free appliance weekend. I did look @ refrigerators and seriously considered getting one but I’m going to wait. Hopefully I will have (a new) one by this summer. It probably won’t be tax free. lol.

After spending the $ on insulation, I’m not sure about going taking a class in January. I really wanted to but I may just wait until summer again. ::triple sigh::

I have to find out what is making me tired. I hope it isn’t chronic fatigued since there isn’t a cure for that. I know I have low iron levels so it could be anemia. All I know is that my mom has more energy than me, needs less sleep etc. I’ve tried working on this the ‘natural’ way. Eating more fish etc. but the only fish I really like is talapia and compared to the food I eat, that fish is VERY expensive. I don’t spend that much on food. I’ve considered going back on vitamin B but I remembered why I stopped: it upsets my stomach.

I apologize for the last sentence.

ABC7 NEWS: Increased levels of vitamin B6 may improve survival rates for prostate cancer, a new study suggests. The findings in the American Journal of Clinical Nutrition do not prove, but suggest, there is a protective effect. READ MORE>

Another “substance” that you get, within the Mandura (POWER I like to call it) drink, is Mangosteen.  Wow is all I can say about this stuff, never heard about it before, yet should have.  I, like a lot of us are, am concerned about not only the economy and all that goes with that, but also am concerned with my health.  Along comes Mandura and the HOT combination of natural fruit juices.

Distinguished as one of the super fruits of the world, Mangosteen has been used as a medicinal aid for hundreds of years by traditional healers in Southeast Asia. Each Mangosteen consists of an exterior rind housing several segments of soft, white pulp. The interior fruit  known as the aril  is nutrient-rich on its own, but the exterior rind  known as the pericarp brings the nutritional benefits to a greater level. The pericarp portion of the Mangosteen is rich in xanthones; in fact, it contains one of the highest levels found in any natural substance. Mandura includes Mangosteen in its entirety in order to ensure the optimum nutrients are supplied, including:

To name a few, Mangosteen has also shown evidence of providing the following nutritional benefits:

• Increased Energy*
• Improved Skin*
• Pain & Migraine Relief*
• Lowering cholesterol*
• Post-menstrual Syndrome Relief*
• Healthy respiratory and cardiovascular system*
• Healthy joints and cartilage*
• Bone Loss Prevention*
• Anti-arthritic*
• Anti-fungal*
• Anti-inflammatory*
• Anti-tumor*
• Anti-aging*
• Anti-diabetic*
• Anti-atherosclerotic*

By the way, take a glimpes into the Mandura business, listen to a SHORT information call, NO STRINGS, FREE

614-715-3275, then ext 26141

Recently, I attended a fundraiser for Sophie’s Voice Foundation, a charitable organization founded by actors Boris Kodjoe and Nicole Ari Parker in honor of their daughter, Sophie, who was diagnosed with spina bifida at birth. Spina Bifida is a neural tube defect that affects the development of the spinal cord in unborn infants. Each year, about 3,000 pregnancies are affected by these birth defects, and these children suffer from medical problems, psychosocial issues, learning disabilities, and multiple personal concerns including mobility, bowel and bladder control.

There is a silver lining here, however, with regards to nutrition intervention and prevention. Research has shown that the risk of having a baby with spina bifida can be reduced by up to 70 percent with 400 mcg of folic acid taken daily three months prior to conception and in the first three months of pregnancy. Click here for more research. 

Folic acid is a B vitamin, which our bodies need to make new cells and therefore, is especially important in vitro. The Centers for Disease Control and Prevention recommends that all women of childbearing age who are capable of becoming pregnant get enough of this essential B vitamin daily. Pregnancy isn’t always planned or controlled and therefore, if you are a woman in that age bracket, it is important to heed this advice.

Once pregnant, the FDA recommends you boost your intake to 600 mcg/day and although there’s no toxic level, the FDA advises you keep folic acid consumption to 1000 mcg/day. Here are three ways to ensure you are getting enough in your diet:

1. Have a bowl of folic acid-fortified cereal every morning. The FDA requires that folic acid be added to specific flours, breads and other grains.  Check the label to make sure it is fortified. It might be listed as folate, the natural form of this B vitamin but the amount, 400 mcg, which is usually added remains the same.

2. Take a vitamin. Most multivitamins sold in the United States contain the 400 mcg of folic acid recommended. If you are pregnant, your doctor should prescribe a prenatal vitamin, which also contains at least this amount.

3. Eat a diet rich in folate. In addition to the above, eating a diet rich in folate is not only beneficial for your unborn child but includes foods for overall heart health and disease prevention!

Food Source                                      Folate (mcg)*
Chickpeas, ½ cup                           141
Spinach – cooked, ½ cup              131
Kidney beans, ½ cup                      115
Orange juice, 1 cup                           74
Broccoli – cooked, ½ cup                 84
Green peas, ½ cup                            50
Orange, medium                                39
Strawberries, 1 cup                            35
Romaine lettuce, ½ cup                     32

*Source: USDA National Nutrient Database for Standard Reference

Check out the Sophie’s Voice Foundation Web site for more information on spina bifida, family outreach programs, prenatal education, surgical options, and how you can get involved!

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of www.Skinnyandthecity.com.  She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.

I’ve been picking my homegrown tomatoes. They are the sweetest and so delicious. I grew them in grow bags like this.

Tomatoes are low-calorie and jam-packed with nutrients and phytochemicals, which boost the body’s immune defences. Whether in soups, sauces or salads, tomatoes are rich in vitamins C and B and also contain lots of lycopene, which appears to act as a protective factor against cancer (and may also benefit the heart). Cooked tomatoes contain more lycopene than raw, and most of the nutritional value is contained in the skin, so, ounce for ounce, cherry tomatoes are more nutritious than large ones.

Ok, so I am a vegetarian.  And eating a variety of fruits and vegetables are essential for feeding my body all of the necessary nutrients.  I thought I would do a quick review of some important ones:

http://www.youtube.com/watch?v=LWmvfUKwBrg

Vitamin A

Role: vital for our tissues and maintaining eye healthy,builds strong bones and teeth, protects against infections and aids in proper digestion

Foods: papaya, carrots, mangos, sweet potatoes, butternut squash, broccoli, fish oils, egg yolks

Vitamin B1

Thiamin is the name of this vitamin that turns food into energy by helping us digest carbs; also helps the heart function

Foods: oysters, legumes, salmon, brewer’s yeast, brown rice, flaxseed, sunflower seeds, wheat germ, whole grain breads, soybeans, navy beans, chickpeas and macadamia nuts

Vitamin B2

Riboflavin helps detox the liver and metabolize a variety of nutrients like CHO & amino acids; helps maintain healthy mucous membranes (lining in mouth especially).

Foods:milk, cheese, fish, eggs, spinach, mushrooms, lean protein, broccoli, and leafy green veggies

Vitamin B3

-helps metabolize fats, turn carbs into energy

Foods: yeast, meats, fish, milk, eggs, green veggies, cereal grains.

Vitamin B6

-nervouse& immune system neeeds this to function; helps metabolize fats & amino acids; essential for red blood cell metabolism; helps increase the amount of oxygen carried by hemoglobin

foods: fortified cereals, garbanzo beans, chicken breast, trout, bananas, oatmeal, and baked potatoes with skin on

Vitamin B12

-help nervous system function, DNA synthesis, & red blood cell management

Foods: fish, meat, poultry, eggs, cereals

Vitamin C

-this antioxidant protects cells against the damage of free radicals and helps heal wounds, burns, and assists the growth of bones and connective tissue. It also helps your body absorb iron

Foods: citrus fruits, tomatoes, potatoes, cabbages and green peppers