Tips by Terri Turner, IFBB Figure Pro, Nutritionist and Trainer

www.territurnerfitness.com

October is Non-GMO Month!

Gregg Carroll - Thursday, October 25, 2012

So,  What are GMOs and how do we avoid them?

The term GM foods or GMOs (genetically-modified organisms) is most commonly used to refer to crop plants created for human or animal consumption using the latest molecular biology techniques. These plants have been modified in the laboratory to enhance desired traits such as increased resistance to herbicides or improved nutritional content. GMOs are NOT considered safe for consumption.

To avoid GMOs, look for the Non-GMO Project Verified seal and the USDA Organic seal on the label.  Also, make sure to avoid the 9 genetically modified foods currently on the market.  These include corn, canola, cottonseed, soybeans, sugar beets, alfalfa, papaya (from Hawaii only), and some zucchini and yellow squash.

What are the perks of buying non-GMO foods?

First of all, you know you will be eating clean and unadulterated food! You will also protect the environment.  GM seeds can contaminate organic and non-GMC crops, and once released into the wild, they can’t be recalled. Furthermore, the majorities of GM foods are modified to be herbicide resistant and are sprayed with higher amounts of herbicides that pollute water and harm plants and wild life.  You will also be protecting your health!  Animal studies indicate that there may be health risks for consuming GM foods, including immune system and gastrointestinal problems.  In humans, the rates of a number of conditions- including allergies and inflammatory bowel disease- have risen with the introduction of GM foods.

This month, look out for non-GMO featured products and specials at natural food stores! Non-GMO Month was created by the Non-GMO Project in 2010 as a platform for raising awareness on the GMO issue.  Last year, nearly 1,000 natural food stores throughout the United States and Canada took part.  For additional information, check out nongmomonth.org.

Have a Happy & Healthy October! 

Control Inflammation with Better Food Choices

Megan Clontz - Monday, October 08, 2012

Anti-Inflammatory Diet & Recipe!

Chronic inflammation is the root cause of many serious illnesses – including heart disease, many cancers, and Alzheimer’s disease.  Several causes of inflammation are due to a poor diet and sedentary lifestyle.  Keeping your diet low in sugar reduces inflammation by keeping blood-sugar levels in check.  To avoid inflammation, cut out all processed and refined foods such as white flour found in pastries, cookies, white pasta and breads.  Cut out excessive sugar from sodas, candy and all artificial sweeteners. Eliminate fast foods, saturated fats and trans fats.

To keep away from inflammation, choose a variety of fresh and wholesome foods.  Eat foods from all parts of the color spectrum, especially berries, orange and yellow fruits and vegetables, and dark leafy greens such as kale, spinach, and collard greens.  Whole fruits, berries and vegetables are all rich in vitamins, minerals, fiber, antioxidants and photochemicals.  Make sure you consume at least 5 servings of fresh fruits and vegetables daily.  Also include whole grains and healthy carbohydrates such brown rice, quinoa, oats, sweet potatoes and winter squashes.  Healthy fats such as omega-3 fatty acids are very important in reducing inflammation.  Some sources of omega-3 fatty acids include avocados, nuts, extra virgin olive oil, salmon, sardines, omega-3 fortified eggs, hemp seeds and flax seeds.  Also, flavor your food with hot spices such as curry, ginger, garlic, and chili pepper.

Lastly…Start a good fitness training program! Exercise is one of the best anti-inflammation activities you could possibly do.

 To reduce inflammation, remember these following tips…

-Include a variety of fresh foods into your diet

-Cut out all fast food & processed foods

-Eat plenty of fruits & vegetables

-Eat more fish & less fatty meat

-Fill half your plate with dark green and brightly colored vegetables at each meal

-Snack on whole fruits, nuts, seeds, and fresh vegetables instead of baked goods and candy

-Choose baked or grilled meat instead of fried

-Include regular exercise

….Try this delish gluten free & anti-inflammatory recipe!

Quinoa & Avocado Salad

Serves 4

Ingredients:

  • 1 cup quinoa
  • 2 diced avocados
  • A few dried tomatoes
  • 2 fresh basil leaves
  • 1 green onion

Dressing:

  • 1/4 cup olive oil
  • Juice of 2 lemons
  • 1 minced garlic clove
  • 1/2 tsp sea salt
  • A dash of cayenne
  • Serve on top a bed of organic spinach then top with a filet of fish such as wild caught Atlantic salmon or cod…ENJOY!

Directions:

  • Rinse quinoa in cold water and drain well.
  • In saucepan, bring 2 cups water and 1/2 tsp salt to boil. Add quinoa. Cover and reduce heat to low. Cook until water is absorbed (about 20 minutes or so).
  • In a bowl, mix together the ingredients in cooled quinoa. Toss with dressing & serve!

Need extra help with your new anti-inflammatory lifestyle? Contact me & we will get you started on a personalize diet with recipes & workouts! :)

Have a GREAT weekend!!!



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