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Why Eating Less is Better

Whether you adopt the “eating to live” viewpoint or “living to eat” mantra, almost every sector of science advocates eating less.  From weight control and longevity, to an ethical and environmental impact, eating less has major benefits for ourselves and the world around us.  When we over-consume, our footprint is larger and our bodies and our environment suffers.

The philosophy behind eating less is not about dieting or restricting calories to the point of starvation.  It’s about making smart nutritional choices to maximize nutrient intake with less food and more wholesome foods.  It’s about quality, not quantity.  And there are a ton of advantages for your health and living an environmentally responsible lifestyle.

Of course the biggest advantage to eating less is consuming fewer calories and losing weight.  Obesity is an epidemic in the U.S. and many other countries, and it has a lot to do with our empty-food-based society.  Many cultures congregate around food, but empty food that lacks nutritional value has become a big problem as fast-food, canned goods and processed foods are often the easiest to grab in our hectic lives.

A 25-year study done on rhesus monkeys showed that lowering caloric intake has a huge influence on physical health and longevity.  The research indicated that obesity exacerbates almost any existing medical problem and contributes to many diseases, including heart disease, diabetes and cancer.  When subjects remain disease free, they live longer.  A simple 10% daily calorie reduction can have major health advantages and keeping diseases at bay.

The environmental impact of our food intake also raises concern.  It’s obvious that processed and packaged foods require manufacturing and this process is often environmentally unfriendly as it uses an abundance of resources and releases chemicals into the environment. Surprisingly, the same is true with meats, cheeses, yogurts and many corn starches and flours.  While there may be a place for these in our lives, as a whole, we abuse these foods in our diet.  The most environmentally sound food choices are fruits and vegetables that require less manufacturing.  Sadly, fruit consumption has reduced significantly in the past 60 years and vegetable consumption has increased but mainly in the tomato industry for the production of pizza sauce.

Additionally, because so much of our diet comes from meat, there is animal welfare issues involved as well.  Even without eliminating meat or all animal products from your diet, a simple reduction as a society can cut down on the demand for animal slaughter and induce change.  Also, if we made more ecologically wise buying choices when it comes to meats, dairy and produce, we can influence change in the way farmers treat their animals and crops.  This includes how the animals are housed and what they are fed, and the use of pesticides and genetic modifications to farming processes.

moringa capsulesNone of this change can occur overnight or with one person.  But if each of us chooses to eat less, we can improve our individual health for a longer, disease-free life, and live a less resource-intense lifestyle that will benefit our environment.  To make this commitment, we have to set goals based on nutrition.  Remember, the objective is to ensure you get all of the proper nutrition you need without over-eating.  One of the best ways to ensure you’re getting those nutrients is with a daily superfood supplement like Moringa.  With nearly 100 body-craving nutrients ranging from antioxidants, vitamins and minerals, to amino acids and anti-inflammatories, Moringa is one of nature’s most nutritious superfoods.  In its purest organic form, Moringa capsules in the morning and at night offer your body most of the nutritional base you need.  Along with a healthy low-calorie diet, you’ll be on our way to eating less but feeling full and satisfied all day long.

When you make food choices, consider your health and longevity. Consider your environment and your ethics.  Consider eating less for a better, brighter, longer life.




7 Ways to Avoid Mindless Eating

It’s National Nutrition Month and we’re all about helping you stay on a healthy nutritional path.  Good nutrition is not about dieting, it’s about making smart, sustainable lifestyle choices that will help avoid diseases like obesity, diabetes, heart disease and other conditions that stem from poor nutrition.  One of the major roadblocks to a healthy diet is mindless eating.  We’ve got 7 ways to avoid mindless eating to keep your healthy diet on track:

Don’t Multi-Task While Eating:  Eating meals and even snacks should be a conscious activity.  When we munch while watching TV, working on our computers or talking on the phone, we lose track of how much we’ve eaten.  Before you know it, an entire bag of chips is gone and you probably thought you only had a serving or two at most.  Sit down at a table when you eat anything.  At home, think of it as private restaurant dining.  This ritual will keep you focused on your food, eating at a normal pace and ultimately help you with portion control.  Plus, you’ll savor the flavor more when you’re only concentrating on your food.

Never Eat Anything Directly Out of the Package:  Eating out of the package is counter-productive to portion control.  One of the best ways to not overeat is to make a decision about what your meal or snack will be prior to eating it.  Then, put it on a plate or in a bowl and eat just that amount.  If you are constantly reaching into a bag of popcorn or a box of cookies, you won’t see how many you are having, a huge no-no of mindless eating.  Also, be aware of the recommended serving size as calories and fat listed on the package are based on that.

Record Your Food Intake:  Studies show that writing down your food reduces your daily caloric intake.  When you know you have to see it on paper and you’re accountable to tracking your consumption, you are more apt to eat responsibly.  And when we say record, we don’t mean keep a mental tab.  We mean write it down or use a computer program or app to help you do so.  Often these programs automatically populate fat, calories and nutritional value, which can help you learn what you’re getting out of your diet.

Take a Walk:  If you feel a binge coming on, do something else first.  Taking a walk is a great way to get your mind off food and it burns calories too.  When you walk and do other forms of exercise, your body releases endorphins, which may satisfy some of what you’re craving from food.  Also, you are forced to concentrate on other things – taking steps, where you are going, what’s happening around you – and your mind wanders to more productive, creative thinking too.  Upon your return, if you still want a snack, you will at least have built up an appetite.  But chances are, you will eat less after taking a walk.

Use a Bigger Fork and a Smaller Bowl:  Trick yourself into feeling like you’re eating more than you are by trading food portions for utensil and dish proportions.  People usually eat 92% of what is served to them.  A study shows that when you eat with a larger fork, you feel more satisfied by your progress and tend to eat less.  And smaller bowls hold less so eating all of a 10-oz bowl will be much healthier than eating all of a 20-oz bowl.  It’s a mind game, but it works!

Eat with Your Non-Dominant Hand:  Our bodies register food intake about 20 minutes after the first bite no matter how much you pack in during that timeframe.  Therefore, eating slower is more conducive to eating less calories.  If you can hold off on the bulk of your consumption until after the 20-minute mark, you will really be able to tell when you are full and satiated.  One helpful way to eat slower is to use your non-dominant hand.  Because you are less skilled with this hand, it will take longer to eat.  Or, use chopsticks that require more coordination and probably more time to manipulate.

Set Nutritional Goals, Not Caloric Restrictions:  The true purpose of food is nutrition.  As delicious as foods taste, try not to view healthy eating as restricting calories, but rather keep nutrition in mind when you make dietary choices.  When you view it through this more positive lens, you can set productive nutritional goals and not feel deprived.  Plus, when you are meeting your nutritional needs, you will have less unhealthy cravings because your body will feel satisfied and energized by the amazing nutrients its getting.

starter_pack_2The best way to start this healthy nutrient-based diet is with a multi-nutrient supplement like Moringa.  You probably can’t find any other supplement that packs in nearly 100 bio-nutrients including antioxidants, vitamins, minerals, amino acids, protein, fiber and the proper balance of fat and calories.  Because Moringa is a whole food, you’re getting a healthy dose of nature’s most nutritious superfood in a few capsules a day.  Additionally, make some adjustments to the contents of your plate.  Try to make half your plate vegetables and fruits and the other half can be protein, fat, dairy and whole grains.  Fruits and veggies have the majority of nutrients we need daily and are naturally lower in calories.  The rest of your nutrient content can come from the other food groups combined.

This minor attitude change and boost in produce can make a big difference in avoiding mindless eating.  When you feel satisfied by your main sources of nutrition – your meals – you’re less likely to binge.




Moringa Recipes: Moringa Pasta Sauces

moringa-powder_1It’s still cold out and a big bowl of hearty pasta is just what we all need to warm ourselves and sustain energy throughout the day.  When you add Moringa Powder to your pasta sauce, you give yourself extra energy, an immune boost and over 90 phyto-nutrients to keep your body strong and healthy for the rest of the season.

Moringa Powder is an ideal nutritional additive when cooking a variety of foods, especially sauces.  Bursting with antioxidants, anti-inflammatories, vitamins, minerals, all 23 amino acids, proteins, fiber and just the right amount of fat and carbs, Moringa Powder effortlessly elevates your daily nutrition.  Today we’re bringing you three deliciously nutritious Moringa recipes for pasta sauces: Pesto, Alfredo and Bolognese.  Serve with a wholesome whole wheat pasta, veggie pasta, rice noodles or shredded zucchini to warm your table and stave off the winter chill.

Moringa Pesto Pasta Sauce

Ingredients:

28 oz. can of fire roasted tomatoes or 2 plump fresh tomatoes, diced and roasted

½ cup sliced almonds

½ cup fresh basil leaves

1 tablespoon red-wine vinegar

2 tablespoons Moringa Powder

¼ teaspoon crushed red pepper (substitute onion powder or garlic powder for less spiciness)

¾ cup olive oil (or any other poly or monounsaturated cooking oil)

1 cup Parmesan cheese

½ teaspoon salt

¼ teaspoon pepper

Directions: 

1)      Toast almonds in the oven, a toaster oven or in a dry skillet until crispy and golden brown.

2)      Ground almonds in a food processor

3)      Stir in canned or fresh tomatoes, red wine vinegar, Moringa Powder, basil, and red pepper (or other spices).

4)      Drizzle oil into the mixture as the food processor is mixing ingredients to allow even distribution and saturation

5)      Finally, add salt, pepper and Parmesan cheese

6)      Pour over pasta and enjoy!

Adapted from Eatingwell.com.

Moringa Alfredo Pasta Sauce

Ingredients:

½ fat free cream cheese or cream cheese substitute

1 cup skim milk, soy milk or almond milk

½ cup cannellini beans or great northern beans

1 tablespoon Moringa Powder

¼ cup grated Parmesan cheese

1 garlic clove

Salt & Pepper to taste

Directions: 

1)      Puree all ingredients until blended smooth.

2)      Pour into saucepan and cook over medium heat until it comes to a boil.

3)      Pour over pasta and enjoy!

*Tip:  Add sautéed shrimp, chicken, tofu or vegetables to increase protein and additional nutrients to this dish.

Adapted from Food.com.

Moringa Bolognese Pasta Sauce

Ingredients:

2 tablespoons olive oil or safflower oil

1 chopped zucchini

2 small onions finely chopped

2 stalks finely chopped celery

2 cloves minced garlic

2 tablespoons Moringa Powder

1 lb ground turkey, ground chicken or chunked tofu

½ cup light bodied red wine

1 bay leaf

¼ cup basil leaves

4 cups crushed tomatoes

Salt, pepper, onion powder or other desired spices to taste

Directions:

1)      Warm oil in a large pan and add vegetables (zucchini, onion, and celery), along with garlic.  Cook 4-5 minutes over medium heat.

2)      Add ground meat or tofu until lightly browned

3)      Pour in red wine and cook for another 3 minutes

4)      Transfer meat and veggies into slow cooker

5)      Add bay leaf, basil, tomatoes, Moringa Powder and spices

6)      Let cook on medium for around 5 hours

7)      Serve over pasta and enjoy!

Adapted from Jeanette’s Healthy Living.