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Why Do People Reject the Poor Carb???

I’m sure my fellow nutritionists and dietitians have similar frustrations when they hear someone gleefully announce, “I’m giving up all carbs to lose weight!

Before you swear off all carbohydrates, STOP and THINK. Here are some important facts for your brain to digest:

The brain feeds primarily on glucose. Glucose is a carbohydrate. The most important carbohydrate in the body. I don’t know about you but I intend to retain as many brain cells as I can; especially during this era of ever-increasing dementia.

Glucose circulates in the bloodstream as sugar and is also necessary for cell respiration and energy.

I’ve heard people declare they’ve sworn off peanuts, lentils (Paleo Diet) and that they’d NEVER eat bananas because they’re “fattening.” What false beliefs! All the above carbohydrates contain valuable tryptophan which turns into the feel-good neurotransmitter, serotonin. The body needs serotonin to remain happy. (Pumpkin seeds and sunflower seeds are also excellent.)

By lumping all carbohydrates together, it causes confusion. There’s a difference between simple versus complex, good and not-so-great carbs:. Donuts, cakes, cookies, pies, Twinkies, Pop Tarts and candy are much different from cherries, apples, oranges, broccoli, spinach and sweet potatoes. One group contains a great deal of nutrients and the other . . .  not-so-much. Yet they are all classified as carbs.

Beneficial complex carbs contain nutrients while candy and other simple carbs contain little or none. Simple should be eaten for pleasure and in moderation. For a special treat, try a piece of fruit dipped in melted dark chocolate (with valuable antioxidants.)

Wholesome, complex carbs contain fiber. Fiber is essential for good health because dangerous toxins, preservatives, dyes and other chemicals attach themselves to fiber and are moved out of the bloodstream as well as through the intestines. Carbohydrates are only found in whole grains, fruits, vegetables, nuts, seeds and herbs. (No matter how tough that steak was it contains no fiber!)

Without beneficial fiber, toxins fester in the cells, creating the possibility of cancers or implementing metabolic syndromes. Without fiber, parasites and other disgusting creatures remain in your gut and thrive. Lovely.

When someone avoids carbs and then goes back to them once again, they complain they’ve gained weight and thus blame the poor carbohydrate. Of course, it’s a physiological fact that fibrous carbs retain water which expands fiber – so someone on a high protein or high fat diet, will lose water weight rather than fat.

Those on a high protein or high fat diet, are usually crankier because their pH system becomes acidic rather alkaline.

Carbs produce energy in approximately 15 minutes and are burnt up within 2- 3 hours. To maintain your body’s efficiency, keeping it running like a well-oiled machine you desire, attempt to eat nutritious mini-meals throughout the day.

God could have placed Adam and Eve anywhere . . . on a beach, in a desert or on a mountain top. But He didn’t.  He placed them in a Garden. Why? For that is where all the nutrients to sustain life are found! He then gave them dietary instructions found in Genesis 1:29. Later in Genesis 9:3, mankind was told to consume meat.

We live under Grace and we’ve been told we can consume anything in moderation. (1Corinthians 10:23) It’s a matter of balance. To say what God has created is “unclean” or “bad” is like a slap in the Face of God. Strive to honor God always with our all our mind, heart, soul and strength.

“For the kingdom of God is not a matter of eating and drinking but of righteousness and peace and joy in the Holy Spirit.” (Romans 14:17) 

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The Temptation to Become a Diet Chameleon

Have you seen them too?

I’m speaking of those who attend church looking properly pious during each service. However, as soon as church is over, they blend into a worldly crowd: they laugh at a co-worker’s dirty joke, fudge a report or degrade other Christians. The home-front is a battlefield but on Friday night they’re the ‘life of the party’  couple.

Back on Sunday morning though, they reverently sing hymns and pray righteously for all the world to hear. They blend in with the crowd wherever they go, the church or the world.

I call these people, “Spiritual Chameleons”. Sadly, it’s one of the reasons people avoid church. They’ve done more to turn others away from God’s Word than any other obstacle!

I asked a patient once why she didn’t attend church. “The church doesn’t work for me!” she replied. “Too many hypocrites!”

How sad. She failed to comprehend that we shouldn’t attend church to be seen, but to discover God’s Word and worship Christ!

Similarly, if you desire a healthy lifestyle, look to Absolute Truth in physiology. Don’t become a “weight-loss chameleon”. It won’t work, no matter how hard you try!

Unfortunately I see health chameleons all around us. Several famous talk show hosts flit from one diet plan to another, drawing others into their dangerous web. If they truly knew how they dangerously influence others they probably wouldn’t!

Does anyone remember in the mid ’90s, when Oprah wanted to know how desperate people were to lose weight? She set up a totally fictitious diet center in a mall. That ‘diet’ consisted of consuming only hot dogs and ice cream! How silly, you think, who’d sign up for that??? Well . . . 41 people did in three days.

Suppose someone suggests, “Hey I’m on the Atkins diet. You should try it. I lost 39 pounds this month!!!” So you try it and all you feel is sluggish with risky cholesterol. Didn’t work for you, although it worked for her.

Next you’ll see a celebrity on television stating they lost 60 pounds on this boxed food program. So you’ll try that. You might lose 2 pounds a week and spend a bunch of money on packaged food that isn’t appetizing after you’ve consumed it twelve times. You cheated and regained even more. Your wallet’s lighter though.

Okay, so now you’re getting desperate and searching for quicker results. That new popular pill that health clinic is advertising seems like the perfect solution! After a month of heart-racing, nervous reactions, a cranky attitude and a husband who doesn’t enjoy coming home to a nasty, unkind, hungry wife, it’s too high price to pay for thinness. (Notice I didn’t say health)

After trying hard to become thinner by attempting everything the world has, you might throw up your hands: “I give up! They’re all shams! Never again!”

Becoming a weight-loss chameleon never works! Embrace your uniqueness! You aren’t meant to blend in with everyone else!

Don’t compare yourself with anyone else, for we are all accountable for our own actions. Consider it a Spiritual Westminster Dog Show! Compare yourself only to the standard Christ set down for us, His Holy Word. Ask: what does God think?  Am I honoring Him?

Happily. God established a true diet plan for our physical health in the Garden: moderation!  Fruits, vegetables, seeds, whole grains and after the flood, lean meat. Try Truth . . . it works.

“If I have walked with falsehood and my foot has hastened to deceit; Let me be weighed in a just balance, and let God know my integrity!”

(Job 31:5,6)

Controlling Blood Sugar Sensibly and Effectively

Since I began working for physicians, where I specialized in the disease, diabetes has increased to epidemic proportions in this country. It’s also sad to report that more children than ever have this disease. Why?

For one thing, we have become even more of a Fast-Food-Nation with all its tempting, fat-laden, high caloric choices. Sadly, obesity has run rampant in our country.

Surprisingly, fat is more detrimental to the diabetic than sugar! Fat clogs the arteries which stresses the body, which raises insulin levels which creates hunger pangs. It’s a vicious cycle.

But avoid those artificial sugars, especially Splenda which produces dangerous side effect. Use Stevia, less regular sugar or honey instead.

A practical diabetic diet (due to everyone being physiologically different) should consist of 50 -60% complex carbohydrates, 20-25% lean protein and 2025% beneficial fats like olive or canola oil, avocados, fatty fish and nuts. Avoid chemically processed items and select whole foods. Make lean pork, sirloin, chicken, eggs, turkey and fish your preferred meat options.

There are basically only 3 food groups: Carbohydrates, Proteins and Fats. All carbs produce a form of glucose (which is necessary for brain function!) but simple (sugary) carbohydrates should be consumed only in tiny amounts.

Most diabetics reach for sugar-free items which are high in fat. One patient wrote in her food diary that she consumed 6 cookies at one sitting. When asked why, she answered, “But Ellie they were sugar-free!”  Sugar-free doesn’t mean calorie free and these were loaded with fat.

The best habit diabetics can incorporate into their daily routine is consuming 35 – 45 grams of fiber to their daily diet. 4 grams = 1 teaspoon – or approximately  9 – 10 teaspoons of fiber per day, (now you know what it means to you in “dog years.”)

Adding fibrous foods helps one lose weight. Fiber allows insulin to be dispensed more slowly into the blood stream so you won’t feel jittery or hungry and reach for that Snickers bar. Fibrous foods mean fresh fruits with skins, vegetables, whole grains, cereals (with 5+ grams of fiber,) nuts, seeds and herbs. Eat sensibly, your health depends on it! Diabetics however should avoid fruit salads since it’s too much sugar at once.

Establish a routine. A diabetic needs to live a disciplined life. Eat systematically to keep blood sugar levels stable, meaning same time each day, example: 8am, 10am snack, noon, 2pm snack, 6pm and always incorporate a small protein-rich snack before bedtime.

Moderate exercise is also essential on a routine basis to avoid nerve damage and create ways to release life’s stresses which raises insulin levels. The hormone adrenaline, designed for the human “fight or flight” reaction, increases fatty acid production while shutting off insulin while under stress. Constant stress upsets pancreatic balance which solicits diabetes.

Certain nutrients/foods regulate insulin:

Chromium. Chromium is like the doorknob which allows insulin to flow slowly into your system. Some foods containing chromium include mushrooms, corn, sweet potatoes, tomatoes, beets, turkey, shellfish, garlic, apples and basil. Add garlic to as many foods as you can; pasta sauces, pork loin, chicken, breads . . .

The antioxidant lipoic acid, contained in spinach, potatoes, broccoli, liver and red meat, fights premature aging of the arteries (aging arteries makes the heart pump harder, increasing insulin stress.)

Cinnamon allows your fat cells to recognize and respond to insulin more efficiently. Shake it on cereals, over whole grain toast and fruit. Along with a half teaspoon of cinnamon, I place a few dashes of turmeric in my morning coffee as well. Makes the smoothest cup of coffee I’ve ever tasted!

“Worship the LORD your God, and his blessing will be on your food and water. I will take away sickness from among you,” (Exodus 23: 25)

Why Do We Crave Certain Foods?

It’s a mystery isn’t it? Going from fridge to cabinet to pantry knowing you are hungry but not knowing what you’re hungry for?

Hunger is an umbrella whose spokes branch out in different directions. Sometimes it’s not a food you’re even seeking. Rather it could be comfort, security, to soothe loneliness or a need for increased mental focus.

Occasionally your body simply desires water which is found in all foods and it’s not hunger pangs at all. So drink a glass and see if that helps. If not, ask yourself, “Am I really hungry or is it simply a feeling that needs addressing?”

By understanding the reason why behind the loss of control, you’ll recognize the urge when it occurs again.

Certain food cravings have hidden meanings. One should be aware of personal trigger mechanisms. Always ask yourself, what happened just before I craved this type of food and lost control?

Creamy foods like mac and cheese provide comfort. Are you sad, lonely or did you recently suffer a loss?

Hard, crunchy foods is usually an indication you are angry or stressed. Did your boss or mother-in-law tick you off today?  Stress affects the adrenal glands and releases toxins into your system which is dangerous.

Sometimes we simply love to eat! Therefore select wisely:

Craving sweets? Slice up a nutrient-dense apple or banana and dab a teaspoon of peanut butter on a few pieces. For a real treat, melt about 12 semi-sweet chocolate chips and dip some strawberries into the sauce. You’re getting magnesium, potassium, choline, copper, B vitamins, iron and many other essential nutrients. Not bad!

Craving specific nutrient-based foods is the way the brain’s hypothalamus tells someone they are low in a particular nutrient.

For example, low in energy? Lack of chromium or iron could be the cause of an insulin imbalance resulting in low blood sugar and energy. Instead of reaching for a piece of cake or a sixth cup of coffee, reach for raisins or a teaspoon of blackstrap molasses. For lunch create a spinach salad, roast beef sandwich or grill a 93% hamburger.

Another alternative would be to select foods high in Chromium.  This essential micronutrient acts like a doorknob, allowing insulin to be enter your body more slowly. You can find it in walnuts, sliced chicken, red grapes, corn, broccoli or mushrooms. Always try to balance your meals with a combination of lean protein, good omega 3 fatty acids and fibrous carbohydrates for longer lasting energy.

Finding yourself mentally fuzzy-brained and reaching for that energy drink to get you through the day? Rather than consuming that sugary donut or chemically-dangerous beverage, consume nutrients with a bit more beneficial power like green tea, avocado, banana or berries, especially blueberries. Spicy foods like salsa also rejuvenate!

It’s not unusual during the winter season to become depressed as sunshiny days are few and far between. Garlic is a great mood enhancer. Add it to pasta sauces, pork, beef, chicken recipes, grilled vegetables or as a dip with vegetables.

Anything’s fine in moderation!  Indulging in a piece of good quality dark chocolate is absolutely acceptable each day as long as it doesn’t challenge common sense. Make yourself a fruit smoothie or even a chocolate shake with 1% milk and ice. Yum! If chocolate becomes addictive with uncontrollable cravings, don’t bring it into your home.

As the Apostle Paul says: “I discipline my body like an athlete, training it to do what it should. Otherwise, I fear that after preaching to others I myself might be disqualified.  (1 Corinthians 9:27)

By taking control of your cravings you’ll feel as empowered every day!

 

 

 

 

 

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)

You’re an Individual, Lose Weight as One!

Everyone’s lives are chemically differently with various bone structure and stress levels so there’s really no “one-size-fits-all” diet plan.  Besides you don’t want to rely on a “diet” – you want to change your lifestyle.

An adult’s caloric intake should never drop below 1200 calories or your metabolism will begin shutting down and physiologically you’ll gain when you eat “normally” again. Keep things simple, slow and steady. I suggest reducing 500 “junky” calories per day x 7 days = 3500 calories which equals a pound of fat loss safely per week. Add daily exercise and you’ll lose even more of course.

You must eat!!! Starvation never works.Your body is like an engine. It needs to be kept powered with energy to produce energy; that’s the First Law of Thermodynamics. So strive to consume mini-meals throughout the day.

Keeping it simple, here’s a suggested sensible typical daily eating plan that can be adapted to fit your schedule:

For Breakfast:  Choose 4-8 oz. of good quality yogurt, Dannon Natural or Mountain High are my favorites. Eat yogurt first. Why? Because the good bacteria strengthens your immune system’s digestion track. (Also the natural   liquid whey contains weight loss properties.)

Most nutrients get dispersed out of the small intestine so if it’s clogged up, it can’t function properly. In a hurry? Create a quick smoothie with yogurt, a banana, orange juice, ice and 1% milk.  I call it my “magnesium-potassium” shake.

Then consume 3/4 cup of a high fiber (5 grams +) flavorful cereal like Great Grains, Shredded Wheat, Raisin Bran, Grape nuts, Kashi products. If you have high cholesterol, choose soluble fiber which turns into a gel, like oatmeal, reducing bad cholesterol. Insoluble fiber, like bran, push waste through your digestion system so you’ll absorb nutrients efficiently.  Add a banana, raisins or berries for additional fiber. Use almond, soy, 1% milk (2% is 40% fat).

Carbohydrates remain 15 minutes – 3 hours in your digestive system, depending on the amount of fiber contained in the carbs which lasts longer. Then increase water. You’ll feel fuller because fiber expands, which also slows down insulin dispersion.

Mid-morning:  Bring a snack to work like a 1/4 cup of walnuts, an apple, red grapes, banana or other fruit for brain function. Your brain feeds primarily on glucose.

Lunch:  Choose low-sodium or homemade soups, a salad with protein/colorful greens for nutrients, a low-sodium  microwaveble meal, a small  veggie/low-cal sandwich, one brought from home on whole wheat.  You can also bring ‘planned-overs’ from last night’s dinner.

Proteins last in your system from 2-4 hours. We only burn up about 30 grams of protein in 2 1/2 hours so don’t over-indulge!

Afternoon snack: If you won’t arrive home until late, try carrot sticks, 2 thin slices of light cheese on 4 Triscuits. a tablespoon of peanut butter on two low-fat crackers, apple or a cup of herbal tea.

Home now, go for a walk to relieve stress or listen to music, take a short bath and de-stress before eating.

Dinner: Lots of choices!! Consume 3-4 oz. of lean protein, sirloin, pork loin, chicken breast, shrimp, crab, tuna, any white fish.

Eat 5x’s more water-based vegetables than meat, (broccoli, garden salad, sliced tomatoes, cucumbers) a whole grain such as a baked potato, pasta, corn, peas, bread.  Avoid frying your food and enjoy the taste of grilled, broasted or baked choices.  Add olive oil or canola oil to your salads and use real butter sparingly.

Desserts?  Indulge in one individual dark Dove, Ghirardelli or other fine high quality chocolate and savor the taste.

You’re in control now.  Making the right decisions is empowering!!!

“But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified.” (1 Corinthians 9:27)

Are You Goal-Minded or Wandering Aimlessly?

My husband and I have crossed this country twelve times, as well as lived and traveled extensively in Europe. During my husband’s military career, when it was necessary to transfer to a new duty station, I would always be curious about our next home. I’d research as much as I could about the area, contacting the Chamber of Commerce for information, search for a realtor and so on.

As we traveled, we always had a map and a daily mileage goal. Without an intentionally defined goal we would have wandered aimlessly. We probably wouldn’t have reached our destination without a lot of frustration.

Doesn’t that also sound like many without a clear health goal?

The same principle applies. Before a smart person can accomplish an objective, they lay out a strategy of how to get there. As much as we’d like a “beam me up Scottie” instantaneous weight loss result, it’s not going to happen this side of Heaven. Besides that, the journey is as important as the destination. If we could have instantly arrived in Monterey, California from Washington DC, we would have missed the Grand Canyon, Mount Rushmore, Graceland and so much more! What a loss.

With health goals, you’d also be missing out too. Since 0nly you physically live inside your body, only you can develop strategies, overcome challenges, gain confidence and become victorious.

Don’t make goals complicated. Start with only one and build upon it.

Write out realistic goals and track progress.

In spite of advertising claims proclaiming, “you can lose 10 pounds in a week!” it ain’t gonna happen healthily! It takes 3,500 calories less each day to lose one pound of fat. Do you even consume that many daily calories daily? (Probably the only time I did was on a cruise and I was miserable!)

A slow, steady weight loss of 2, maybe even 3 pounds per week will allow your body to adjust and keep the weight off. If you lose too quickly your metabolism slows; believing you are ill, it attempts to hoard calories as protection.

Remember anyone can lose weight on fad diets but as a nutritional counselor for over twenty years, I haven’t met ONE person who kept it off on a crazy diet. Why?

“But each person is tempted when he is lured and enticed by his own desire”  (James 1:14)

Analyze why you eat as you do, (another blog.)

Eat for nutrients!

If you consume good quality nutrients, your body receives all you need for healthy living, creating an active metabolism. Then you’ll overcome cravings when, for example, your brain’s hypothalamus nags you for magnesium. Of course broccoli contains magnesium, so does chocolate – which one do you think you’ll choose?

Create small, reachable goals and make them fun!

Create a weekly spread-sheet chart. For each pound lost, fill in a block. For every five pounds you lose, reward yourself with a non-food reward. The more lost, the larger the reward: bath salts, body lotion, nail polish, new scarf, a book (maybe mine?) a CD, DVD . . . then a BRAND NEW CAR . . . sorry just kidding.

One important factor in weight loss: the only good diet is one you’ll be able to live on forever. God doesn’t expect you to suffer through rice cakes, sticks and twigs. He provided a bounty of natural, fantastic foods to enjoy. The more your body consumes nutritious choices, the more junk food cravings will disappear. Trust me, it happened to me.

Lastly, establish a close support group of positive, encouraging friends!

“Without guidance, people fall, but with many counselors there is deliverance.” (Proverbs 11:14)