Archive for Nutrition
This is section 3 and Video #4. The focus of this section is planning. Effective use of your time will be helpful in accomplishing your health goals. Weight change is the desired end, but the real effort is in taking better care of yourself. Putting your needs last or not addressing them at all leads to lost love. By that I mean loving yourself to think you are worth the time and effort. It means becoming more efficient and developing a plan that leads from what you are going to eat to a shopping list to stocking the pantry and executing your plan.
You may be very pushed for time and need to prepare meals that sort of fix themselves. In this section we will provide you with suggestions, some resources and examples. You will have to look upon this as an experiment. In this experiment, you are going to make sure you eat enough calories, the right kind of calories – meaning the correct ratio of protein, fat and carbohydrates – prepared in a way you can eat them.
You are going to need some containers and some way to carry food to work with you each day. Begin now by watching my brief video and then working through the issues I bring up in the video. If you need my help, use the coaching tab at the top of the page and schedule some one on one time with me.
Lets work through the issues here.
#1 – an eating plan. You need 3 meals a day. Snacks are foods you eat if you miss a meal, not extra food while watching TV or using the computer or driving. Snacks are a late 20th century phenomenon of American culture. We Americans think we are OK if we can work 50 hours a week and sustain busy, busy schedules. We equate effective business with “HEALTH”. It isn’t true but that is how we have been taught to think of it since we were born. We have observed and understood our role – health = movement, activity, busy. Take the time now to pull out your journal and write a new entry.
At the top of a new page write: What does being healthy mean to me? Then brain storm! Write short points like the ones below.
- being active to old age
- not being sick
- not taking any medication,
- using science to keep my mind and body strong even if I have to take some medication
- not being afraid
- keeping my mental faculties sharp until I die
- dieing at what I think is old age – for me that is after age 85
So, you see what I mean here. Then I want you to write about how you feel you are doing with being healthy as you define it. If you look at my list above the pattern is a clear mind and sound body until I am old. I want to be independent. That is my cultural imprint. I want to be able to “work for myself” meaning make decisions, wash, dress, handle my financial affairs, and be independent until I lie down and don’t wake up one day. That is me, I share that as an example. In your journal, decide what health means to you. Write a short letter to yourself about what health is for you. Feel it! Don’t think it. Write what you feel. If you aren’t sure, write what scares you about not having your health. Then you can look at that and know what you think health is.
OK, ask yourself, will you create a habit of planning, shopping and preparing food that will sustain you but not fatten you. If you like me, feel health is tied up with some activity, will you then move more to build up a reserve for your elderly years. Using the brain and the body for work and social activity sustains you in later years with a reserve you can draw on and a health safety net that will allow you to function effectively even if you have degenerative problems in your bones, joints and nervous system later on. It is like building jettys and seawalls to preserve the coast. The sea hammers it relentlessly. But if it is well built, it will preserve the coast line during the life of the builders. Build bones, joints, muscles and a nervous system that will sustain you throughout your life, even if those systems get battered.
If there is one rule for you to obey, it is to eat foods in as natural a state as possible. The less a company has processed the food, the more truly nutritious it will be. Try to eat it locally grown, fresh, and organic. I like Jack LaLanne’s philosophy – eat the best you can afford but better to eat unprocessed but not organic than processed food. It will never be perfect, but you can improve slowly. First get in a habit.
Remember there are not diseases that result from not eating grain and other simple carbohydrates. Carbohydrates can be assembled inside the body from fats and proteins. The only deficiency diseases of macro nutrients are from lack of protein and fat. Fat is more calorie dense than protein so we need less volume. The fat needs to be mostly monounsaturated and a little saturated. Avoid Transfats and polyunsaturated fats. Remember there is no Cannola plant! That stands for Canadian Oil – Low Acid and is made from low acid rapeseed. Rape seed oil when low acid is edible but the unprocessed oil is slightly toxic and high acid oil is harmful to fetuses, infants and children. I would just avoid it -it is highly processed food. So is “Vegetable oil”. What is that? Soy oil, again highly processed but not as processed as the Protein from soy. In the orient soy is processed for 30 to 200 days for human consumption. Here we extract it with HEXANE. Google that and see if you want to eat food prepared with it.
OK, Recipes. Besides hiring me to help you, you can find great information in the following places:
Here is one that provides you with lots of resources and a plan but if you click here and buy, we will be paid a fee for sending you. We have subscribed ourselves for over 2 years now. The Diet Solution Program
From SquawkFox here is a printable_grocery_list_template
The last thing you need is a planner to schedule meal planning, exercise, and time to sit and eat. Hopefully you have downloaded our 30 tips for weight control. One of those tips was to only eat while seated. Find time to build your reserves now, not during a crisis.
Your comments, suggests and resources are most welcome!
At the recent Integrative Health Symposium in New York City, many talks were centered around how we live and how this influences our body and our health. The thought that our genetic code is going to control our health is modulated by how our diet and lifestyle allows this expression of genetic code to occur or not occur.
What am I talking about?
An example would be diabetes. Lets say your family has several members with diabetes, so you assume you will be diabetic no matter what you eat. Not so! If you consume a diet high in sugar, high fructose corn syrup or any form of corn syrup; or a diet high in refined processed carbohydrates then the constant barrage of sugar will trigger your genetic predisposition to insulin resistance and then diabetes. If, on the other hand, you eat a diet high in raw food such as fresh fruits and vegetables, high fiber grains; the lower glucose will not trigger as much insulin release and the insulin resistance that you are genetically predisposed to.
So food is more than what we eat when hungry or in need of satisfaction.
Food is medicine. Food is information for your genes to act on.
You can influence your genetic code, your health and your future.
It takes knowledge and information regarding what you are at risk for. It takes desire and motivation to avoid the negatives of your “genetic destiny”, as well as desire and motivation to be thinner, healthier and on no or less medication. It takes the ability to trigger changes and ability to avoid unhealthy triggers. It takes placing triggers to help you change, in your pathway on a daily basis. These triggers can be a list on your refrigerator or on your bedroom mirror. It can be an app on your smart phone where you remind yourself prior to a meal to make healthy choices.
Some of the nutritional websites I use for recipes and information on nutritional content of foods are:
The last entry is not so much a nutritional blog but more of a challenge on eating local food. I feel this is important for health for several reasons. I feel eating locally produced food sends a message to large food manufacturers that highly processed foods with additives to help with long shelf life are not healthy and not desirable. Eating locally produced foods also utilizes less oil and gas to transport. Locally produced food is fresher and often lasts longer, has more nutritional value due to its freshness, and tastes better.
Food can produce an array of emotional responses, I challenge you to make those responses less about guilt and more about pride.
If You don’t Defend against Diabetes Now,
You’ll Regret it Later
Diabetes type 2 is a common type of diabetes.
Many Americans have already been diagnosed with type 2 diabetes,
and many more are unaware they’re at high risk.
Some groups have a higher risk for developing diabetes type 2 than others.
Type 2 diabetes is much more common in
- African Americans,
- Native Americans,
- Asian Americans,
- Native Hawaiians
- other Pacific Islanders,
- as well as the older population.
In type 2 diabetes, either one’s body does not produce enough insulin or the cells ignore the insulin.
Insulin is necessary for the body to use glucose for energy. When you eat food, your body reduces all the sugars and starches into glucose. Glucose is the basic fuel for the cells in your body. Insulin takes the sugar from your blood into the cells. During a condition called insulin resistance, glucose builds up in the blood instead of going into cells. High levels of insulin and glucose in the blood results in diabetes complications like vision loss, loss of feeling in the feet or kidney, heart and brain disease.
You have the power to protect your body! Eating less and moving more plus making good life-style choices (like not smoking), makes you feel better, stronger, and healthier. You will reduce your risk of diseases like cancer, diabetes, coronary disease and stroke when you do make these choices.
What is Healthy Weight?
There’s a great way to find out if your current weight puts you in danger of developing serious diseases.
and take the Body Mass Index (BMI) test.
The final results should be 25 or below for the average person. Knowing your BMI will allow you to decide if you need to give consideration to your weight.
The Better You Eat, the Better You Feel
Here are some basic guidelines that can help you and your family make healthier food decisions.
* Eat lots of fruits and vegetables.
* Choose whole grain foods over processed grain products.
Try brown rice instead of white. Substitute brown bread bread for white. (or don’t eat bread)
* Eat fish 2 – 3 times weekly.
* Select leaner cuts of meat like those that end in “loin.”
* Remove the skin from poultry and turkey.
* Eat non-fat dairy
* Drink water and no calorie non-carbonated drinks.
* Use liquid oils like olive for cooking rather than solid fats.
* Reduce high calorie snacks like chips, cookies, cakes, and regular frozen goodies.
Hunt for baked chips and reduced calorie snacks. Or have a bit of fruit instead. (It is all about
portion control and keeping that blood sugar low – Editor)
* Be careful about your portion sizes. Too much “healthy” food will cause an increase in weight too.
* Compare labels of similar foods, then choose the one with smaller amounts of saturated fat, cholesterol and sodium.
* Adults should consume below 2400 mg. of sodium each day. If you have high blood pressure, you should target even less. (High insulin levels make your kidneys dump potassium and magnesium that lower blood pressure and save sodium that raises it. Keep insulin low in the blood by keeping glucose low in the blood.)
* Try adding seasonings in your own cooking to replace salt for enhancing flavor. (curry, sage and rosemary are good for your brain and on the tongue)
A little bit Exercise Goes a long way
Anything that gets you up and moving will work for you. (Dancing, walking, hiking, bike riding, swimming, an hour of yard work)
Here’s what it will do:
* Lower your risk of developing diabetes type 2 symptoms
* Decrease your risk of coronary disease and stroke by lowering blood pressure and cholesterol
* Reduce blood glucose (sugar) levels if you have diabetes or Pre-diabetes, which can decrease your risk of developing diabetes-related complications
* Alleviate tension
* Help you reduce weight
* Give you more energy
* Help you sleep better
* Build stronger bones and muscle
Its not necessary to visit a gym, play sports or use fancy equipment. Of course, you need to consult your medical professional before beginning any exercise program.
In case you have Diabetes.
Maintaining a healthy diet and staying active are even more important when you have diabetes.
Well-balanced, appropriately-sized meals will help keep your glucose (sugar) level in close proximity to normal.
Being active likewise helps you reduce blood glucose. If you increase your physical activity levels, your Doctor will probably decrease the amount of insulin or diabetes pills. If you are very inactive, have heart disease or maybe a history of foot ulcers, talk to your doctor about safe exercise to suit your needs.
Check your blood glucose before exercising. If it’s under 100 mg/dl, eat some fruit, crackers or have a glass of milk or juice.
Check it again after exercising to find out how your blood glucose reacts to physical exercise. Bring a snack if you will be active for an hour.
About me -Patricia Harris, a dental hygenist writes for the
diabetic menu ideas blog , her personal hobby site centered on ways to eat healthy to prevent and manage diabetes.
Menopause is usually an age related change in a woman’s established hormone cycle that results in the stopping of the menstrual period. This of course signals the end of fertility. Along with these changes comes an age related risk of degenerative diseases. These are generally viewed as inevitable and we joke about memory loss (old-timers disease), weight gain (middle-aged spread) and vision changes (our arms become too short).
We don’t joke about the really scary stuff like cancer. Most women can tell you there is a 1 in 8 risk of breast cancer during their life. They can’t tell you that there is a 1 in 3 risk of heart disease. We also know about elevated blood pressure, the increase in diabetes and that the stresses of modern life contribute to this somehow.
There is a science emerging that is trying to explain how our genetic material – DNA – might be controlling some of these changes by decreases in the expression of some essential genes and the over-expression of others by a process called methylation. Initially, I thought that all methylation was bad. I thought that compounds like methylmercury were attaching themselves to genetic material and causing the “good” genes to not be expressed. Sounds great and gives us a villain – modern industry polluting the environment. We need to regulate these industries and protect ourselves and our families. No so simple I am afraid. It is never that simple.
We in America have a cultural tendency to look outside ourselves for the source of our problems. Heaven forbid that they might actually be the result of our own behavior. We like to live in a paternalistic society that provides for and protects us. We want to punish those who take advantage of our lack of vigilance by suing them or prosecuting them. But, what if it is more like what the character Pogo, of Sunday comics fame, said, “We have met the enemy and they are us!”
How DNA is affected by enough or not enough methyl groups is being discovered. This process won’t yield enough information to affect medical treatment in my lifetime – probably. I don’t intend to wait on science to save me. Pure science is great, but the politics of science is not. I don’t trust common sense either. Einstein said that common sense was the group of prejudices we acquired by age 18. He had something there.
What I want you to know is that scientists know that our diet makes a huge difference. They know that what a mother eats during pregnancy influences her children for the rest of their lives. She can set them up for great health success or failure, but by the time we reach menopause (age 50 or so) we have to have been in control and take even greater control of our “wellness destiny”.
Here are some tips that will improve your health during menopause:
- If it has more than 3 ingredients on the label don’t eat it
- Eat foods that have been fermented like sauerkraut, hard cheeses and Nato if you can stomach it. The vitamin K 2 is essential for you.
- Eat 14 ounces of fresh or fresh frozen vegetables daily and 5-7 ounces of whole fruits.
- Be afraid of processed fats and fats from animals from agri-biz farms (try to eat locally grown), fat, even saturated fats, are good for you in the right amounts. We tend to eat too much and especially when we combine it with sugar (ice cream, icing on cakes and pastries, etc…) Vegetable oils are dangerous for you unless they are in the vegetables when you consume them.
- Stay away from sugar – think of it as fuel for cancer because it is.
- Regularly eat less than you want. Keep your calories to just what you need 85-90% of the time
Do you think this is crazy? What has been your experience? Do you use any of these tips already? What do you know that I left out? We really need you to tell us what you think or want to know in the comments section. If you want to form some new healthy habits, you might want to talk to Bruce, use the contact page to let him know privately. If you liked this, hit one of the buttons to share this on Twitter, Facebook or elsewhere! Thanks!
If you downloaded the booklet 30 Tips to control your midlife weight, you can login and get the audio file I posted.
[display_podcast] [/private_week 1]
Nutrition is a term that is supposed to mean something good for you.
It can also just mean what ever it is that you eat.
Mistakes in nutrition are more common than they should be because,
Good nutrition information is very hard to find.
Here are my list of common nutritional mistakes.
1. You eat a diet with LOTS of whole grains
Wrong! Labeling is a legal issue not a health issue.
Whole grains can be good for you in small amounts
but unless you mill them yourself, or they are milled
and used locally, chances are they aren’t whole grain,
they just meet the labeling requirements for whole grains.
There is another more serious problem with a grain based diet.
Seeds, the DNA package of grasses like wheat and corn, contain
small amounts of ANTI-nutrients or ANTI-metabolites.
These chemicals are produced by the plant to keep grazing
animals from eating too much. They prevent the animal from
using protein effectively and make it less likely to
reproduce. It is natures way of protecting the seeds!
If your diet is based on grain products, you are
consuming lots of those chemicals for years,
Not good for you!
2. You eat lots of raw vegetables but you avoid any fat with them
For your intestinal tract to extract the maximum nutrition from
raw vegetables, it is very helpful if there is some fat in the meal.
Some olive oil – extra virgin of course – is great. It helps you
to extract the vitamins and minerals. Some of us have reflux
for various reasons. We take acid inhibiting medicine like
the Purple Pill to reduce our symptoms. We need acid to extract
the nutrients. To help your self with this, chew slowly and thoroughly.
Eat small amounts and snack on the exact amount you need for
that day through out the day.
3. You are proud that you only eat fat in the form of vegetable oil.
We have been told to not eat fat. That is will clog our arteries like pouring
melted bacon grease down the drain can clog the drain lines in your home.
Wrong! First, the bad thing about fat is that it contains 9 calories per gram.
Protein and Carbohydrate are both 4 calories per gram. If you eat too much you
will just store it. But that is true of food period.
Vegetable fats are highly processed. If you click on the blue highlighted
words you will see an article of how soybeans are processed into soy oil. This is common
with most vegetable oils. Notice that hexane, A colorless, flammable liquid,
is used to extract the oil and then come Alkali Washing and filtration and decolorizing.
This stuff is highly processed.
Key points: eat fat with raw veges, only eat the total calories
you need and only eat unprocessed fats like extra-virgin olive oil and virgin coconut oil.
Part two of this post coming soon. The recording of this post with annotations is below.
Because, just like Bin Laden, if you can’t find the facts you might get hurt.
It is like the joke that goes:
What do you get when you cross the Godfather with a Philosopher?
An offer you can’t understand.
The purpose of a “Food” companies’ Executives
(I use the word food very loosely)
is to see that the company makes a profit.
Advertising research has found, it is less costly to persuade
a current CONSUMER to buy more than to get a new consumer to buy
for the first time.
If you produce broccoli, that is great!
If you are a soda company, great for the company
but not the consumer.
Remember when McDonalds was sued by two young girls that said they were obese
from eating McDonalds’ food.
Do you remember the defense that won the case for McDonalds?
“They should have known better!” Hmmm!
Here is what you should know – the “Company” has the Financial Health of the “Company”
as its NUMBER ONE PRIORITY!
Les Giblin said it best in his book Skill With People:
“People are more interested in themselves than they are in you.”
Never forget it!
Now, either tell me what you think in the comments section or
use the contact page and tell me how I can help you.