Food is not the enemy. Your body needs food for energy, but what you feed your body matters.
Clean, real, food can make all the difference in your physical, emotional, and mental condition.
Simply put, macronutrients are the nutrients your body needs in the largest quantities. They are essential to maintaining your body's systems, and providing the energy needed for activity and growth.
Carbohydrates come in two forms: simple and complex. Simple carbs are found in sugar, milk, and fruit. Your body digests them rapidly for quick energy. Complex carbs are found in whole grains, beans, and starchy vegetables like corn and potatoes. These are digested more slowly, giving
your body longer lasting energy.
Unsaturated fats (monounsaturated and polyunsaturated) are often referred to as healthy fats. You find them in nuts, seeds, fish, nut butters, and avocados. Saturated fats are also good, but should be eaten more sparingly. These are found in tropical oils, meats, and dairy products. Trans fats are found in processed foods and are harmful to your health.
Proteins are made of amino acids. Your body needs 20 different amino acids - we naturally produce 11 of them, while the other 9 must come from our food. Complete proteins (with all 9 essential amino acids) can be found in meat, seafood, eggs, and dairy. There are also many plant-based sources of protein including nuts, seeds, legumes, whole grains, and some vegetables, though most plant-based proteins only contain some of the 9 essential amino acids.
Water is vital to our existence. We've all heard the human body is largely composed of water, but did you know your lungs are 83% water? Not drinking enough water has some level of impact on most bodily functions. Dehydration can lead to immediate danger, but under-hydration can lead to long-term health issues. It is critical to drink enough water to stay well hydrated all year round, regardless of the season or outdoor temperature.
Vitamins are organic compounds vital to good health. There are 13 different vitamins, each responsible for a different function in the body. Fat soluble vitamins - A, D, E, and K - can be stored in the body & kept in reserve. Water soluble vitamins - vitamin C and all 8 of the B vitamins - are quickly cycled through the body and must be consumed regularly.
Minerals play a role in the body similar to vitamins. Unlike vitamins, however, minerals are made of inorganic material. Like nutrients, minerals are categorized by their necessary intake levels. Macro minerals are higher intake and include calcium and sodium, among others. Trace minerals are lower intake and include minerals such as iron, zinc, and fluoride.
Enzymes are a type of protein molecule which act as catalysts for many chemical processes within the human body. They play a vital role in disease prevention, digestion, immune system preservation, and pancreas health. Enzymes are found in all living things but are not present in cooked foods, which is why fresh fruits and veggies are a crucial part of a balanced diet.
The gastrointestinal (GI) tract is a series of organs responsible for the consumption and digestion of food, and the production and secretion of waste. These are the mouth, esophagus, stomach, small intestine, large intestine, and anus. The pancreas, liver, and gall bladder are not part of the GI tract, but are organs also involved with the digestive process
Acids and enzymes throughout your GI tract help break food down into smaller parts from which nutrients can be extracted, broken down, and absorbed. Your small intestine absorbs most nutrients from food, and the circulatory system transports them throughout the body. The large intestine absorbs water from food and pushes the waste to the anus where it leaves the body.
The importance of maintaining good GI health cannot be overstated - it is estimated that 80% of all diseases begin in the GI tract! Eating fresh fruits and veggies and other enzyme-rich foods, drinking plenty of water, consuming foods with natural pre- and probiotics, and avoiding an excess of foods high in saturated fat all go a long way in maintaining good gut health.
White blood cells only make up about 1% of your blood's total volume. 55% to 70% of these are neutrophils, your body's first responders for healing wounds and fighting infections. There are four additional types of white blood cells, but the majority that aren't neutrophils are lymphocytes, of which there are two types. These are responsible for antibody production and attacking tumors and infected immune cells in the body.
RBCs make up 40% to 45% of your blood's total volume, and give blood its distinct color. Shaped like a disc with both both sides flattened inward, their lack of a nucleus makes them flexible enough to travel through the smallest blood vessels. RBCs contain hemoglobin, a protein that allows them to carry oxygen from the lungs to the rest of the body, and CO2 from the body back to the lungs where it can be exhaled.
Platelets are not actually blood cells, but small fragments of blood cells. They are responsible for initiating blood clots and scab formation when a wound occurs. Plasma is the liquid part of blood, a clear mixture of water, sugar, salt, protein, and fat. Plasma acts as a transportation agent for blood cells, nutrients, antibodies, clotting proteins, waste, hormones, and other proteins to travel throughout the body.
Whenever your body suffers an injury or encounters any offending agents such as bacteria or chemicals, it sends the immune system into action. Inflammation refers to the effects caused by the immune response. Inflammation is commonly used to refer to swelling, but it includes a wide range of other immune responses. Bruises, fevers, skin rashes, joint pain, swelling, tenderness, and fatigue are just some examples.
Inflammation as a direct response to an injury or sickness, or acute inflammation, is an indication of the healing process. When your body causes an inflammatory response even when no danger is present, it is known as chronic inflammation. This may be a symptom of a health condition or poor lifestyle choices, and may require additional medical attention.
Our muscles can get inflamed through regular activity. The soreness we feel after a hard workout is a result of an immune response - your body working to repair muscles put through their paces. Chronic muscle pain, fatigue, or weakness may be a sign of a more serious condition.
3.1 million Americans suffer from Inflammatory Bowel Disease, which includes Crohn's disease and ulcerative colitis. Dietary changes can help prevent and/or reduce the worst symptoms of these conditions.
We're familiar with some common forms of acute skin inflammation - blisters, sunburns, and rashes are typically nothing to worry about. Chronic skin inflammation can lead to conditions such as eczema, rosacea, psoriasis, and acne. These conditions are actually strongly linked to gut health and can be relieved or worsened by dietary and lifestyle choices, and stress management.
Acute joint inflammation is painful, but normal at times - think about the aftermath of a stubbed toe. On the other hand, chronic joint inflammation such as that in arthritis can be crippling over time. The good news is that there are plenty of treatments available for chronic joint inflammation, and an anti-inflammatory diet is a big part of them.
Cellular inflammation is the cause of many chronic diseases typified by the body's inability to tell healthy cells from diseased or foreign cells, and thus the body begins attacking itself. Luckily, these diseases are largely preventable, or at least relievable, through good lifestyle choices. The staple answers "good diet, exercise, drink water, manage stress" really do make a big difference.
Like cellular inflammation, organ inflammation is often the result of autoimmune disorders. A healthy lifestyle is a key part of preventing and/or treating organ inflammation.
This is the part we've all been waiting for. What can we do to prevent all this pain in our bodies? First, the basics. Eating healthy, staying hydrated, getting exercise, stretching our muscles, getting good sleep, and healthy stress management are each simple but critically important parts of a healthy lifestyle.
Focusing a bit deeper on your diet can make a big difference as well. The Mediterranean diet is frequently cited as one of the healthiest diets in the world and is packed full of anti-inflammatory foods and spices.Without making drastic changes, simply removing processed foods, saturated fats, and refined sugar and processed carbohydrates will also have a big impact on your inflammatory health.
First and foremost is water! We've discussed the importance of water, but just how much do you need in a day? An average, healthy adult in a temperate climate needs about 3.7 liters (men), or about 2.7 liters (women). Keep in mind these are averages and may change according to your climate, activity, or specific health needs.
What we eat can have a profound impact on how we feel. Beyond the more commonly discussed effects of good food on our physical health, our diet also plays a big role in having improved memory, positive self-esteem, good stress management, strong bones and teeth, healthy hair, and other lifestyle benefits!
Late nights here and there are fine, but regularly missing out on a full night of rest can be far more damaging than you might think. Chronic sleep deprivation can lead to high blood pressure, diabetes, heart failure, and stroke. Even semi-regular missed sleep can cause weight gain, depression, and reduced immunity.
Body and mind stimulation is more than just exercise or brain puzzles. Something as simple as going for a walk outside can help engage parts of your brain that help you feel more centered or focused. The right kinds of mental and physical activity can help us feel more whole, more relaxed, and more rejuvenated.
We say "some exercise" because all too often, exercise is approached with an all-or-nothing attitude. You don't have to accomplish epic milestones for your physical activity to be worth the time. Health benefits - both physical and mental health - can be experienced in some degree at all levels of physical activity.
Stretching can do wonders for our overall physical health! Like exercise, stretching is not an all-or-nothing activity. Start where you are, and you'll improve with time. Regardless of your current level, you can experience benefits such as increased range of motion, decreased tiredness and soreness, and lower stress levels.
The best foods are eaten fresh. Instead of mass producing baked goods and preserving them for extended periods of storage, we hand make everything to order in small, homestyle batches. This allows us to serve you all-natural, freshly baked goods every time you place an order.
Sometimes, less is more. We keep artificial ingredients and chemicals out of our foods and stick with basic, simple ingredients you can understand. The result is healthier, more wholesome, and easier-to-digest foods that you and your body will appreciate.
Our philosophy on baking craftsmanship hearkens back to the old times, when time and effort were part of food preparation. We combine modern knowledge of nutrition with old-world traditional baking to make healthy, clean, timeless baked goods that always feel like home.