Nutritional Choices For Increased Mental Performance

 Choose foods wisely! It makes a world of difference in your mental and physical health.

If you consume junk, your body and brain will perform like a sluggish machine! Does any machine work efficiently when it labors to perform?  No.  

We want to keep our arteries clean and pliable so the blood-flow to the brain and heart isn’t clogged and can work efficiently. So if we would like to retain our “smarts” for a little longer, we shouldn’t treat our brain so carelessly either.

The Greek physician Hippocrates, once stated: “Men ought to know that from nothing else but the brain come joys, delights, laughter and sports, sorrows, griefs, despondency, and lamentations.”

I would have agreed except for the fact that he said, “nothing else but . . .” I’m sorry to disagree with the great Hippocrates but I must give proper creditto God for our soul and spirit too.

True Health also comes from the heart: “A joyful heart is good medicine, but a crushed spirit dries up the bones.”  (Proverbs 17:22)

Consuming proper whole foods however, does maintain a healthy pH acidic/alkaline balance. When you feel physically and mentally fit you’re happier and from that comes a more joyful countenance.

Here are some foods you should always add routinely to your weekly diet for proper mental and physical health:

Garlic protects our brain neurotransmitters, enhances memory retention and increases blood flow. The Israelites craved this wonderful bulb. “We remember the fish which we used to eat free in Egypt, the cucumbers, the melons and the leeks and the onions and the garlic.” (Numbers 11:5)  All brain food!

Increase good fats. Too much of the wrong kind, like saturated fat, will harm because the body works harder trying to fulfill its basic mechanics, resulting in higher blood pressure, diminished energy and even less brain power. Rather choose monounsaturated fats such as  olive and canola oil and omega 3’s.

Omega-3′s refer to omega-3 fatty acids. Fatty acids are the ‘building blocks’ of fats just as amino acids are the building blocks of protein. They are vital nutrients for the brain.

Omega-3’s are used to regulate blood clotting, build cell membranes, protect the nerve’s myelin sheath and support cell health.

Good fats such as olive oil, flaxseed, salmon, tuna, trout, sardines, anchovies, avocados  will prevent the blood from stickiness, potential blood clots, strokes and heart attacks. What’s good for your heart is good for your brain!

As our brains age, the neurons can’t talk to each other as easily as they once did. Open up the blood-brain barrier with inflammation fighting foods:

Vitamin E found in green leafy greens, wheat germ and walnuts lowers cholesterol and provides anti-clogging powers.

Vitamin C:  Not only does this vitamin help create collagen, thus making us look younger, it also neutralizes free radicals and strengthens blood vessel walls. Cantaloupe is one of its best sources.  So are strawberries, sweet red peppers, cabbage, broccoli, lemons, limes, oranges and tomatoes.

Spice up your life with curry or cinnamon which blocks the formation of plaque in the arteries.

Exercise your brain like a muscle with cross word puzzles, brain games or other stimulating activities such as Scripture memorization, reading or card playing. Find active, not passive activities for your brain.

“Keep your heart with all vigilance, for from it flow the springs of life.” (Proverbs 4:23)

A grateful attitude and positive nature overcomes a defeated spirit – but a positive spirit maintains mental health too!

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Why Is Dietary Balance So Important?

My previous post encouraged you to find supportive friends. Ones who wouldn’t coddle or enable you but rather strengthen you when you needed them.

This is very similar to how our physiological system works.

Our God is a God of order and balance.  He wants our bodies to function in perfect harmony; even in what we should eat! No wonder we feel ‘off kilter’ when we don’t consume the right foods! We feel we have no energy and our brain doesn’t seem to function properly.

 “A false balance is an abomination to the Lord, but a just weight is his delight.” (Proverbs 11:1)

God created everything to work in conjunction for good so we absolutely need physiological balance! It’s  matter of teamwork. Popping one nutrient or vitamin supplement won’t help as much unless they are combined. In other words, it needs supportive nutritional “friends” along the way.

• Iron needs vitamin C to work efficiently.
• Calcium, magnesium, potassium also work in conjunction for better health.
• Vitamins A, E, K need fat to assimilate..

Aim to get most of your nutrients from actual food; fruits, vegetables and whole grains, as fresh as possible. If no Farmer’s Market is available, purchase frozen.  When purchasing,  consider nutrients, not just calories, food groups or fat grams. If I create a banana/orange/milled flaxseed smoothie in the morning, I don’t think of it as a banana smoothie but as a calcium/magnesium/omega 3 shake.  It’s chucked full of nutrients which, while working together, produce a healthier me!

Synergy is a fancy word which simply means that a combination of nutrients will bond together for a more productive purpose. Vitamins, minerals, phytochemicals, flavonoids, amino acids all need essential balance for good health.

Here are a few examples to illustrate what I mean by food combining to bring out the symbiotic relationship of nutrients, all working together to produce a stronger element.

B vitamins found in most foods, should be consumed along with vitamin C. So slice a few strawberries on your whole grain cereal or drink a glass of orange juice (with pulp) in the morning. Tomatoes, potatoes, pineapple, peppers, cantaloupe, onions, green peas and leafy greens all contain vitamin C. You can’t go wrong by adding these water-soluble vitamins to any meal!

Vitamin C should combine with iron. Have that high quality sirloin with a baked potato and garden salad with berries, or add 93% ground beef in your tomato pasta sauce for maximum absorption. Vitamin C also builds and restores collagen, keeping skin strong and younger looking!

Zinc found in shrimp, egg yolks, lamb, poultry and fish goes perfectly with some B6; spinach, corn, carrots, walnuts and leafy greens. Calcium; cabbage, broccoli, cheese or copper; mushrooms, garlic, avocado.

Your body must have magnesium to process calcium and it must have vitamin D and K to absorb and regulate calcium in the blood. Calcium also helps process zinc and if someone doesn’t have enough zinc, a body can’t process vitamin A.   So complicated!

And some people just believe this complicated system of ours ‘just happened by chance’, unbelievable!!

Don’t haphazardly pop more vitamins either!  If something’s good, it doesn’t necessarily mean more is better.  There’s a limit on fat soluble vitamin intake, don’t overdose!

Eat to honor God, pursuing a godly balance in your life and strive to become a supportive friend.

“We should help others do what is right and build them up in the Lord.”   (Romans 15:2)

WINTER HAIR CARE TIPS

The Christmas and holiday season will affect our skin and hair. This lovely lady is now following my blog and her practical tips are easy to read and follow.

Stress will affect the hair. (And you must admit this season is a stressful one!) Also all the social events, delicious but non-nutrient dense choices will wreck havick on our skin and hair. I’d also recommend a cinnamon and honey mask for your skin along with these great practices. Relax and don’t forget to breathe!!! Remember the real reason for the season, ❤

“Charm is deceptive, and beauty is fleeting; but a woman who fears the LORD is to be praised.”   ( Proverbs 31:30)

WOMEN 140

Hi friends,here I am with an another new post.In my previous post I shared my thought on how to pamper your skin during this winter season.After skin care we all think about our hair care regime because winter takes its toll with flying hair, dry scalp and styling problems caused by wearing hats. In the winter months, hair needs a lot of tender loving care.

Now that the winter months are upon us and the days are much colder, it’s time to start thinking about ways to protect our hair from the damage that the winter elements can cause. Here are some key tips and tricks to keep your hair and scalp healthy during winter.

1. CLEAN YOUR HAIR : Always make sure that your hair is clean and keep it dirt free. Pollution makes our scalp dirty,results itching problems and dandruff.One very simple tip is to wear a hat when out…

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Healthier Eating Truth for an Extended Life

Last week I featured a dear friend who celebrated her 100^th birthday. In that blog I spoke of her positive mental attitude as being essential to a longer, happier life. We discussed many things that day and another was how consuming healthier foods gave her that extension on a life well-lived.

Granted Judy grew up during an age without all the preservatives and chemicals found on our store shelves today. She ate more unprocessed whole foods. Sometimes I wish we could go back to a simpler time because many of today’s selection are literally killing us!

I confess it drives me crazy to hear “Oh, I don’t eat carbs!” Oh really??? Well that means you don’t consume fruits, vegetables, whole grains, nuts, seeds or herbs which is against God’s Word in Genesis 1:29.

“God also told them, “Look! I have given you every seed-bearing plant that grows throughout the earth, along with every tree that grows seed-bearing fruit. They will produce your food. ”

What they probably mean is that they’re staying away from Simple Carbs and triglycerides like donuts, Twinkies and Pop Tarts. Good. But giving up ALL carbs is unbalanced and God wants us to live a balanced life.

Complex Carbohydrates on the other hand, keep your body running like a well-oiled machine. These are loaded with nutrients, phytochemicals, amino acids and enzymes. Surprised to see amino acids on my list? You’re not alone. Most believe that amino acids (the building blocks of protein) are only found in meat. Actually all nine amino acids which the body cannot make on its own are found in plant proteins.

Complex carbs metabolize in only 1-3 hours so people get hungrier sooner. But that’s not bad. It simply means the food is energizing you, so eat mini-meals, balanced with a little protein which lasts from 2-4 hours. Also your brain functions primarily on the glucose of those carbs so if you want to kill off your brain, go right ahead and avoid all carbs. I won’t.

The two kinds of beneficial fiber found in CC’s accomplish much. Soluble fiber turns into a gel and is beneficial for the blood stream’s removal of toxins and bad cholesterol. Applesauce, oatmeal, pears are examples but a combination of both types are found in all fruits, vegetables. The second, Insoluble fiber, is like Rotor Rooter, pushing along toxins to clean out your digestive system so one’s body can absorb nutrients. Insoluble fiber passes along without breaking up. You can find it in corn, beets, apple skins, etc. These protect against colon cancer and liver disease.

Increase any type of berry. They’ll fight inflammation by reducing oxidation and inflammatory stressors. As a side benefit they will increase brain function!

Another complex carb usually avoided by dieters are nuts. When I began my nutritional career in the 1990s this was a food nutritional “experts” told people to avoid. When I thought about it, I questioned why. (Eggs and potatoes were also considered “no-no’s.” Would our God declare that all He created was “Good” and then wring His Hands and say, “Whoops!” I didn’t think so.

After careful study I discovered how nuts contained a plentitude of B-complex vitamins, magnesium, manganese, calcium, copper, iron, zinc, selenium, omega 3’s and on and on. It also increases good cholesterol and contains fiber. Doesn’t sound like a mistake to me!

Herbs and spices are complex carbs too. Spices are great for the circulation and our mental function. Spices are fibrous foods which lesson inflammation and regulates insulin production.

Don’t fall for fallacies; God wants to provide a healthier environment and man messes it up!

“With their mouths the godless destroy their neighbors, but through knowledge the righteous escape.” (Proverbs 11:9)

Keeping Our Bones Stronger Throughout Life

When I developed osteoporosis, I tried to argue that the test was inaccurate. I eat too well! I protested. I exercise daily, walk, lift weights, . . . so the test must be wrong. After all, as a nutritionist, I know what to eat and practice what I preach! But as the verse goes, “Pride Goeth Before a Fall.” (Proverbs 16:18)

I had inherited my mother’s bone structure. I was arguing with God and one shouldn’t argue with our Maker. I should be grateful for how He created me.

“You turn things upside down, as if the potter were thought to be like the clay! Shall what is formed say to the one who formed it, “You did not make me”? Can the pot say to the potter, “You know nothing”? (Isaiah 29:16)

God’s smarter than me.

Did you know that there is a simple way to determine your bone size? Wrap you thumb and your middle finger around your wrist. If you can overlap your fingers, you are small-boned. If your fingers just meet, you are medium and if your fingers don’t touch, you are large-boned. The smaller the bones, the more susceptible to osteoporosis. (Recently some dispute this method but it works for me.)

As in everything with God’s Handiwork, balance is the key to healthier living.

Calcium is essential for regulating the passage of nutrients in and out of cells and need to be taken with food. Vitamin D should be consumed alongside calcium, magnesium and boron (grapes, apples, nuts) for maximum effect.

Anyone over 18 should consume approximately 1000-1200 milligrams of calcium, spaced throughout the day. Too much calcium could manifest in kidney stones. Too little and you’ll not only develop osteoporosis but insomnia, nervousness, an irregular heartbeat, hypertension, aching joints, irritability, leg cramping and brittle nails.

Calcium assists with insomnia and is a natural tranquilizer. It’s one reason why stressed-out people run to creamy foods such as macaroni and cheese or ice cream when under pressure. Their body is crying out for calmness amidst life’s storms. Our protective hypothalamus in our brain is informing us this nutrient will help. (Fresh air  calms us too.)

What Foods Contain Calcium?

1. Did you know skim milk contains more calcium than regular milk? (316 mg. versus 290)
2. Consume vegetables such as: Arugula, kale, spinach, broccoli, Bok Choy, acorn squash, dandelion, collard, mustard or turnip greens.
3. Beans and legumes are excellent sources of beneficial calcium. So are whole grains, bread and cereals, so watch out Paleo Diet activists. You are playing Russian Roulette. For God knows our frame and how our bodies work. (Psalm 103: 14)
4. Almonds, cashews, sesame and sunflower seeds can be eaten in moderation (2 tablespoons daily.) Excellent on rich garden salads!
5. Consume seafood: Salmon, sardines, mackerel, anchovy, cod fish, oysters and crab.
6. Calcium rich fruits are figs, kiwi, and fortified orange juice.
7. Cheeses: Mozzarella, parmesan, Swiss, Laughing Cow. (The lighter the cheese the less cholesterol.)
8. I usually recommend alfalfa tablets which can be found very cheaply. The roots of the alfalfa plant grow so deeply that they naturally contain many nutrients, including calcium.

It’s also important to consume foods high in the amino acid lysine along with calcium for maximum absorption. This is found in eggs, cheese, potatoes, red meat and soy. Amazingly, some of the foods forbidden on certain “diets.” Perhaps a mistake has been made? Is God or man correct? I’ll choose God every time, won’t you?

Bottom line: Calcium helps us lose weight, improves our mood and  keeps us healthy and younger looking! God knew it all the time! That’s good enough for me.

The “Secret” of Hyaluronic Acid and Younger Looking Skin

I recently clicked onto an internet article on an anti-aging “secret” only to discover it was a come-on for a very expensive product promising younger looking skin. As I indicated in my last post, if we only ate better we’d look younger. Certainly we live under Grace and could spend mucho dollars each month searching for the illusive Fountain of Youth or we could simply eat better quality nutrients and save up for that world-wide cruise we long for.

The advertised product featured hyaluronic acid together with vitamin C. Big Whoop. I’ve always recommended vitamin C for younger looking skin to produce collagen but few people would recognize the fancy 50 cent word Hyaluronic Acid. Sounds impressive . . .  but is it worth the cost of an around- the-world-trip?  You make the call.

Hyaluronic acid (HA) is simply a carbohydrate which can be found in green leafy vegetables, pineapple, pears, peaches, tomatoes, apples, bananas and avocados. It assists in rebuilding our skin tissue and stimulating collagen production. Who knew one could have radiant and luxurious skin simply by consuming fruits and vegetables???  Oh right, God did in Genesis 1:29 and 9:3.

One of the best sources of HA is found in chicken skin and bone broth. Chicken isn’t expensive and your grocery most likely has beef/pork bones to make your own broth. Other nutrients found in bone broths include magnesium, potassium, phosphorus, calcium, chondroitin sulfate and collagen. All work together with HA to keep us vibrantly young.

With the cold weather quickly approaching, I urge you to create your own healthy soups. There are plenty of recipes available! Search for any with lots of broth, tomatoes or green leafy vegetables and make a large pot of wholesome goodness to warm your insides and keep you young. “Consume 2 cups and call me in the morning.”

Lean proteins found in fatty fish will supplement the amino acids one needs to produce HA. So increase your consumption of salmon, tuna, mackerel, sardines or trout.

There are other benefits to HA than simply younger looking skin. As we age, our eyes get dryer and our eyesight changes. Not only does HA affect your skin but it also moisturizes your eyes and improves eyesight because HA soaks up water like a sponge.

And as we age our joints begin to stiffen. HA surrounds and supports our molecular structure by absorbing  the water in foods. Therefore HA is a beneficial nutrient in saving our mobility too.

HA is found in so many items it’s almost impossible to miss out unless you consume a diet high in fattier proteins like sausage, ribs, bacon, cold cuts, etc. without fibrous vegetables which stimulate the production of HA, like most root vegetables such as potatoes, sweet potatoes, beets, yams and brown rice.

Have a glass of red wine or red grape juice with dinner. The skins of the grapes contain phytoestrogens which keeps our skin young-looking. Now phytoestrogens (plant-based estrogens like soy products)  have been controversial over the years because of the rise of breast cancer symptoms. Personally I’m not worried because phytoestrogens are God-created. I’m more concerned with the large consumption and use of hormones and chemicals found in fast foods. However it would be wise to check with your doctor if your family has a history of breast cancer.

Sometimes I hear, “Ellie, it’s too expensive to eat well!” but that same complainer will spend a fortune on some illusive fountain of youth cream. Remember God looks at our tender heart, not our face!

“Happy is a man who finds wisdom and who acquires understanding,” (Proverbs 3:13)