Tag Archive | Food

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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Release the Shackles Mentally Binding You

In some families if a child or spouse gave an opinion at the dinner table, there was an immediate rebuke. That subconsciously taught them that their feelings or opinions didn’t matter. Therefore, as time went by, some grew fearful of expressing themselves for fear of humiliation. To give an opinion to them meant; “keep your opinion to yourself, that’s unimportant. Just do as I say.”

These actions can can even meld into the workplace or other relationships. So we shut down, hiding our feelings.

No wonder people learn to fear authority and bury every emotion within. No one wants to be rejected and face humiliation. People turn to food or other addiction like drugs or alcohol to mask inward pain.  I specialize in food addiction. Addicts discover food comforts; de-stresses, never talks back and is like a warm hug against their inner child.

Were you allowed as a child, to voice an opinion without ridicule, or were you expected to withhold your opinion? You might believe you have no value, while God tells you, “I don’t make junk.” Your feelings matter, especially to God! He made you and you aren’t JUNK!

It’s a daunting challenge to overcome that mindset, when over time it’s embedded in our brains.

Connections to our past hover just below the surface. We never really outgrow childhood memories. After so many years of holding onto the pain, sometimes, something minuscule unlocks the floodgates. Submerged  frustration or bitter words can recklessly spew out all at once. Have you ever yelled at your spouse, child or pet and it had absolutely nothing to do with them?

Case in point: a husband playfully teased his wife about her eating habits one evening. His comments struck her the wrong way and she lashed out at him. It seems her father, a malicious, belittling man, consistently taunted and shamed her at the dinner table in front of others. A flash of memory and her husband became the recipient of that hurtful recollection.

Sometimes, even those who lash out have no idea why they act as they do toward another. In psychology that’s called transference.

Choose to break that chain:

  • You are important to those who truly care about you. If you feel comfortable enough, reveal that personal memory regarding why you reacted that way. If not, speak to a pastor, counselor or trusted friend. Leave it at the Lord’s feet and move on!
  • When under stress, don’t eat – find positive actions: exercise, go for a walk, read or search for relaxation outside because fresh air creates feel-good endorphins. Be proactive. Choose healthy ways to release frustrations.
  • Positive affirmations matter. You are special to God simply because you exist! Delve further into the Word to confirm it.
  • Put yourself in another’s shoes. Humans aren’t mind readers and if you don’t express yourself, how would they know? Burying your feelings will only prolong the problem. Release the shackles that bind you to the past.

Speak the Truth in love if someone hurts you. Memorize Scripture and don’t become provoked. Look at the intent of the one who tries your patience. Was it truly intentional or were they simply unaware? Gather the courage to divulge how a statement made you feel.

“Don’t be afraid, because I’m with you; don’t be anxious, because I am your God. I keep on strengthening you; I’m truly helping you. I’m surely upholding you with my victorious right hand.” (Isaiah 41:10) ISV

The Health Benefits of Apple Cider Vinegar

For years I have touted the benefits of apple cider vinegar (ACV) with its positive health properties. Well it seems to becoming back with a vengeance simply as a weight loss tool. Yes, it certainly assists in shedding pounds but there is so much more to ACV than that.

One might think, because of its sour taste, ACV would produce an acidic pH. “And Ellie,” you protest, “you’ve always flouted how humans should strive to become more alkaline!” Yes that’s true and ACV certainly does that.

Imagine the pH scale as a line from 1-14;  7 being pure water. Everything below 7.0 is acidic and above 7.0 is alkaline. To be their healthiest, one should remain around 7.2 – 7.45.  Just like lemon and lime, ACV turns into an alkaline pH as it metabolizes. Why is this important in the first place? Because an alkaline pH protects the body from toxic conditions and illnesses such as heart disease, diabetes and cancers! Disease cannot thrive in an alkaline environment. Wow, how smart is God???!!!

There’s another important benefit to having a more alkaline pH: it improves your mood! When someone is on the acidic scale side, below 6.9, they are usually grumpier; so provide more fruits, veggies, nuts, seeds and herbs at mealtime to create a more pleasant family member.

ACV contains a great many nutrients: A, C, Riboflavin, Thiamine, B6, manganese, calcium, iron, magnesium and potassium to name a few. Due to its alkaline producing pH, it affects insulin levels and acts as an appetitive suppressant; one reason it’s a beneficial weight loss aid.

It’s also high in probiotics which boosts our body’s good bacteria. This will not only protect against urinary tract infections and candida, but skin flare-ups, eczema, psoriasis and other fungal ailments. If suffering from acne, use a small solution of 2 parts water and 1 part ACV to clear and tone any skin challenges. (Do not use straight for it’d be too strong and might hurt tooth enamel.)

By drinking 2 teaspoons of ACV with 4 ounces of water daily it will reduce the sludge of cholesterol and triglycerides in your bloodstream and allow for healthier circulation. ACV actually lowers bad LDL cholesterol and increases the good HDL.  It also regulates blood sugar and improves one’s energy levels.

I’ve worked extensively with patients who suffered from fibromyalgia. There was a common correlation among them. They all, in some way, worked with or around chemicals. These chemicals built up in their system. ACV is rich in enzymes to stimulate bile and liver function. This action reduces toxins by binding and removing them through urine. This should also help with arthritic and joint pain.

Amazingly, ACV is also beneficial to bone health for it allows the body to uptake and absorb calcium more affectively. If one’s bones aren’t hurting they enjoy exercising more and therefore remain flexible and energetic. Thus it slows aging as well. (This is the opposite of debilitating Metabolic Syndrome.)

With its antioxidants it’ll neutralize free radicals, preventing sun damage, so you’ll look younger as well. Still need more convincing? It is antibacterial, antiviral and antifungal. ACV also improves brain health by increasing healthy neurotransmitters like serotonin. Serotonin is similar to a fireman who douses a fire with water, except this one douses the brain with the feel-good neurotransmitter, serotonin.

But simply because something is good doesn’t mean more is better! God states that quite well:

“I have the right to do anything,” you say–but not everything is beneficial. “I have the right to do anything”–but not everything is constructive.”   (1 Corinthians 10:23)

Moderation, dear people is the key to everything healthy.

Counting the Cost Before “Dieting”

“Suppose one of you wants to build a tower. Won’t you first sit down and estimate the cost to see if you have enough money to complete it? For if you lay the foundation and are not able to finish it, everyone who sees it will ridicule you, saying, ‘This person began to build and wasn’t able to finish.’ (Luke 14:28-30 28)

Many people jump into the dieting realm without counting the cost too

A sensible diet begins by contemplating ALL options of a health plan: how solid is the “soil” I’m building upon, how much time do I invest, what is the environment surrounding the “project” like? Which architect designed the plans and is he/she credible?

1. Do you decide which diet you’ll try because it’s currently popular? “Well that celebrity lost weight!” (Bear in mind that celeb has a personal trainer, chef, massage therapist, psychologist and a contract!!!)

Successful plans begin with solid foundations. Does it include wholesome complex carbohydrates, (fiber) lean protein, good fats? Steer away from fake diet gurus who advocate eliminating entire nutritionally-dense food groups because the brain’s hypothalamus will nag for specific nutrients until you give in. (But you’ll believe you have no willpower.)

2. Seek one that fits your lifestyle

Let’s say in the corporate world your job includes escorting clients to restaurants. Getting healthy will then only work if you know what constitutes sound selections like grilled meats or fish, veggies and a salad with a smidge of dressing. (Mediterranean, DASH, Volumetrics diet) Guard against peer pressure and concentrate on nutrients. Pre-plan accordingly.

3. Are you focused on an event rather than a lifestyle change? Do you contemplate the time of year or events coming up; vacations, holidays . . . parties?

Some people go on a “diet” to look good for a wedding, class reunion or other social occasion. When the event is over, so is their motivation. Ask yourself: how happy was I walking into that room feeling like a million bucks?  Don’t you want to feel like that every day??? You’ve worked hard to get in shape; now use visualization/mental discipline to maintain your hard work.

The only true diet is the one you stay on forever: moderation.

4. Recognize what type of personality you have and whether it will compliment the diet plan you attempt.

For example, if you absolutely love food, going on a liquid diet will drive you crazy. Besides that, the body has an innate desire to chew (because it releases enzymes to metabolize food) and you’ll be grabbing some pretzels by 2pm.

If you’re a curious person, stay away from buffets.

5. Most importantly, you must ask: are you truly, mentally ready to impart on a lifestyle change? Have you emotionally hit rock bottom, been ridiculed or lost total control in public; been diagnosed with a debilitating health issue?

All of these questions and others must be addressed before one jumps into a health plan. Otherwise you’re set for failure and all that does is discourage, shame and have you believing the lies of the devil who whispers in your ear, “See I told you, you couldn’t do it. You’ve failed yet again!”

Crazy diets never work and yet even healthy diets won’t if you aren’t ready to change your lifestyle!

When I find myself losing control at buffets or a party, I ask myself, “Which do I love more, this food or my Lord who sacrificed himself for my gluttony and idol worship of food?”

No contest – my Lord Jesus wins every time!

“Oh, taste and see that the LORD is good! Blessed is the man who takes refuge in him!”  (Psalm 34:8)

 

 

Peace or Power? Which Do You Pursue?

Some who seek “peace” are actually Counterfeit Christians, striving for dominance over others. Some feel if we will simply fall in line behind them, the kingdom will have peace. This is a falsehood. True Peace, Joy, Love is only found in doing what God desires of us.

“But seek first the kingdom of God and his righteousness, and all these things will be added to you.”  (Matthew 6:33)

In this life we can build up or tear down another’s hopes, dreams or self-esteem. One can profess half-truths to obtain attention or destroy another through biting words. We can be a help or we can hinder another’s godly works. We can talk ourselves into success or forge on alone, foregoing Godly Counsel.

The question is: which type of person are you? To answer that, we must go back to our roots.

If your childhood was one with a dictatorial parent, a spiteful sibling, later a dominating spouse, suffered painful abuse or loss, it’s usually masked by either a false bravado or intimidating control or it made you stronger, more compassionate and more discerning. You have a heart for others because you identify with another’s pain.

As a result, the first will either bully, tear down others through words, acting as a mean girl to overcome that sense of inferiority and insecurity of never being good enough.

The second will overcome tribulations, building godly self-esteem and through strength reach out, coming alongside others to encourage them.

In essence the first attitude is projecting “I am the master of my OWN fate! No one will ever control me again!”

The falsehood here is, we will always have someone else controlling our thoughts and actions – either God or Satan, good or evil – no other! By allowing the devil to enter our mindset and puppet us, it not only hurts us, it hurts everyone around us.

By letting go and allowing God to control our life, we become stronger, content in all things, at peace with God’s Laws, provisions, pathways.

Inferiority is like having the devil whisper, you aren’t good enough!

I have news for you: no one will EVER be good enough. In this large world someone will always be and do something better, be tougher, kinder, prettier, wealthier . . .  even cook or sing better.

That’s the purpose of explaining to my patients why mental, physiological and Spiritual health is like the Westminster Dog Show. How can one judge a Golden Retriever against a Cocker Spaniel, a Pug against a Poodle, a German Shepherd against any Terrier? You can’t. Therefore each has a different standard of individuality set down by the American Kennel Club Rule Book and are judged accordingly.

Similarly, we are all uniquely designed by God and must be judged individually accordingly to His Book: The Bible.  Are we our best according to God’s Standards? I know I’m not and yet I continually strive to be excellent in all I can to please and glorify my Lord who rules over me, whispering “You are my child. I love you. You are enough.”

As a work in progress, I recognized early in my Christian life that it’s no fun being outside of God’s Favor. In fact, it’s scary!

Personalities who don’t truly believe in themselves and feel inferior, seek to find validation by tearing others down in order to build themselves up. I suspect you know people like this. One can never build themselves up by tearing others down.

Do you search for strength, peace, wisdom, but it evades you? Stand firm for Truth! Ditch Satan’s strings – seek Godly values and discover Joy.

 

 

 

 

 

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)

Standing Firm Against Dietary Temptations!

“When tempted, no one is to say, “God is tempting me” For God cannot be tempted with evil, nor does he tempt anyone, but each one is tempted when by his own evil desire, he is dragged away and enticed.”  (James 1:13)

Let’s face it, Satan does NOT want us to succeed. If he sees a Christian or church growing closer to the Lord, he will influence them by throwing roadblocks, half-truths or unholy actions into their midst to disrupt their progress.

In the same way the devil will do anything in his power to steer the health- conscious away from reaching positive goals. He doesn’t want us to honor our earthly temples of the Holy Spirit!

And don’t be fooled, Satan isn’t the ugly red monster with horns and a pitchfork we see in cartoons. Satan is a beautiful, enticing creature – the George Clooney of the angels. He is attractive and very tempting, literally.

Satan discerns a dieter’s weaknesses; so whether it is fried chicken, chocolate cake, being a people pleaser or tendency toward laziness, those temptations will “suddenly” appear when we are at our most vulnerable. Then, if we fall to temptation, we feel like a failure, giving up, discouraged, worthless and discouraged.

How do we learn not give in to temptation? First study Scripture! Believe, as a Christian, you inherit your own power to overcome temptation! God wants you to succeed!

“He gives strength to the weary and increases the power of the weak.” (Isaiah 40:29)

Don’t stand around debating “Gee – should I or not?” or justifying your behavior: “Well, I’ve been so good, maybe God wants me to have this Snickers and Ellie did say anything was fine in moderation.” Sure, but not if it’s trashing your temple of the Holy Spirit; your health depends on it and there are some perfectly good grapes in the fridge! God does not want you to have a heart attack!

You know what to do! Flee youthful lusts! Memorize 2 Timothy 2:22 and 1 Cor. 10:13.

Talk yourself into success but heaven forbid, if you give in, forgive yourself and go on. It’s not the end of the world, it’s a learning experience. Visualize Satan laughing, taunting you and keeping score if you fail. But he hasn’t won yet! It’s not how many times you fail, but how you react to failures that builds character and success.

Just imagine if you and your family were driving to the Grand Canyon on vacation. You mistakenly take a wrong exit. Now what? Do you turn to the back seat and state, “Sorry kids, Dad made a mistake, guess we have to give up, vacation’s over.” Of course not! You’d turn around, get back on the right road and continue toward your destination.

You’re not a failure if you make a mistake. You’ve only discovered the correct road to get to your destination. That’s a learning experience and progress.

Suppose you did give up? Can you imagine the howls of protest you’d hear? How could you consider giving up and disappointing your family? In the same way, your health dedication should inspire your entire family.

  1. You’re providing life lessons on self-denial, personal strength, fortitude and character.
  2. You’re demonstrating examples of overcoming challenges to reach a goal.
  3. You are a living example, showing them how to never give up on their dreams.

“Or do you not know that your body is a temple of the Holy Spirit within you, which you have from God, and that you are not your own?” (Corinthians 6:19)

I urge you to honor your personal temple of the Holy Spirit, continuing to strive for excellence!