Well-Being Choices Help Boost Energy

There is always something somewhere in print, online, radio or television about the most recent diet. You'll see it more often the first of the year and in the Spring as folks focus on getting fit when the layers of clothes come off as the temperature rises. You know my mantra "there is not one food that is all good or all bad for you." I advocate for you to choose a healthy lifestyle which includes eating a variety of foods, plenty of fruits and vegetables, whole-grains, lentils and legumes, stay hydrated, and exercise regularly.

One of the first steps in adjusting your lifestyle is to make a grocery list of the things you enjoy that will fit within these healthier guidelines. For example if you are a milk-drinker, switch to a lower fat version-1% or non-fat skim milk. These milk options will still contain calcium and vitamin D.

Breads, rice and potatoes are carbohydrates which provide the energy we need to fuel our bodies. We need carbs; however high-fiber carbohydrates are the best choices. Look for whole-grain breads and rolls, and choose brown rice over white rice. These are small changes to good carbohydrates that are higher in fiber. If potatoes are one of your favorites, add sweet potatoes to the mix. They can be baked whole, served mashed or prepared as oven fries. Avoid weighing sweet potatoes down with a lot of sugar, butter or marshmallows. Sweet potatoes are good sources of vitamins A and C, and excellent sources of anti-oxidants, and fiber too.

Increase your daily intake of fruits and vegetables, choosing items that are colorful. Start the day with fruit-orange sections, an apple, or pineapple chunks. Mix it up. Some days have vegetable juice and on other days enjoy fruit with Greek-style yogurt.

Add a variety of fruits and vegetables to your weekly menus. The average grocery store contains more than 150 different kinds of fruits and vegetables, but so many of us buy the same foods over and over. I've started buying one "new" item each week. This gives me a chance to increase the fruits and vegetable menu at my house and share fresh information with you.

This week I bought a couple of bunches of pea greens or pea shoots. Pea greens are young and tender pea vines that are sold in tangled bundles. You can find them at farmers markets and in some specialty stores. They are low calorie and high in vitamins A, B-6, C, E, and K, folate, thiamin and riboflavin. They are not as hearty as some of the greens I've cooked, but are delicate and quickly prepared when sautéed in a little olive oil with garlic until they are wilted. They're a terrific side-dish in place of spinach.

It isn't necessary to spend a bundle on the latest diet fad. Give some thought to the things you like, see where you can make the switch to a healthier alternative and each day, try to follow your plan of living a healthy lifestyle.

Take Away: List healthier options for things you enjoy, increase daily intake of fruits and vegetables, try a new food, exercise regularly and stay hydrated. Follow these suggestions for well-being and you'll notice that you're feeling better and more energetic.

How Sugar Addiction and Other Food Addictions May Be Ruining Your Health (and What To Do About It)

What good does it do to set goals for weight loss, better health, more energy, lower blood pressure, lower cholesterol - when you can't get those goals because your food addictions sabotage you?

Are you at risk for diabetes? For heart disease or hypertension? Is your cholesterol too high? Has your doctor told you to lose weight to reverse those conditions? Have you been unable to follow your doctor's instructions because you can't stay away from your "trigger" foods? Does it sometimes feel as if those forbidden foods are all you want to eat?

The foods you can't stop eating could be harming your health. You're not alone.

Food addictions are real. They're not psychological, emotional, or "mental." They're physiological and based on your brain chemistry.

We know our health matters. Probably everyone agrees that what we eat affects our health. Nutrition approaches to health vary widely. Some people focus on organic foods, some on raw foods, others on herbs, phytonutrients and colorful pigments. There are low-carb, macrobiotic, and Ayurvedic diets, and a lot more.

One key, often overlooked, health factor is prostaglandin production. Prostaglandins are short-lived, hormone-like chemicals that are produced within cells and move from cell to cell, rather than through the bloodstream. They regulate all kinds of cellular activities.

Inflammation has become a hot topic in medicine. More and more research indicates that most disease begins with inflammation. Inflammation is caused by a specific prostaglandin - and foods influence prostaglandin production.

There are three types of prostaglandins.

Series 1 control factors that we recognize as beneficial. They dilate blood vessels, reduce blood pressure, inhibit unnecessary clotting, decrease autoimmune disease risk, improve T-cell function, improve insulin sensitivity, decrease pain, decrease inflammation, decrease the need for sleep, alleviate depression, and much, much more. Space limits a longer list.

Series 1 prostaglandins are made from dietary fatty acids in the omega-6 category. These include black current seed, flaxseed, hemp seed, pumpkin seed, walnuts, borage oil, evening primrose oil, sesame oil, sunflower oil, and more.

Series 2 do basically the opposite of the Series 1 functions listed above (as well as the unlisted Series 1 functions). Series 2 prostaglandins promote pain and inflammation, making them a prime culprit in disease.

Series 2 prostaglandins are also made from omega-6 fatty acids. However, high insulin secretion causes a different enzyme to act on the omega-6 fats, resulting in production of Series 2, rather than Series 1. As covered in previous posts, high insulin triggers include sugars, processed carbs (like white bread), saturated fats, alcohol, and others.

Series 3 prostaglandins reduce the negative effects of Series 2. They decrease inflammation and enhance immune function. Series 3 are made from omega-3 fatty acids, which we hear about often these days because they have anti-inflammatory benefits. So they can reduce what's presently considered the cause of most disease.

Omega-3 fatty acids include dark green leafy vegetables, fish, seeds (black currant, flax, hemp, and pumpkin) and walnuts.

To bottom-line this and get the health benefits:
1. Consume omega-3 fats. You'll note that many of them also contain omega-6s, so you'll get the precursors of both Series 1 and Series 3 prostaglandins.
2. Avoid junky carbs and limit alcohol. Both trigger lots of insulin, which leads to Series 2 production.
3. Avoid all-carb meals or snacks whenever possible. Eating protein and healthful fats EACH time you eat can reduce the insulin impact of your diet and Series 2 production. This could decrease the incidence of both serious diseases and inconvenient ones, such as colds.

How Much Protein Do You Really Need?

Proteins are chains of amino acids found in every cell in your body. As the 'building blocks of life,' proteins are used for repair, maintenance and new growth of cells, and they make up a major part of your skin, muscles, organs and glands.

Because proteins in your body are constantly broken down, you need to consume protein in your diet that is digested into amino acids and used to replace the protein your body needs to function.

What are "Complete" and "Incomplete" Proteins?

There are nine essential amino acids that you must get via your diet, as your body does not make them on its own. Foods that supply all of the essential amino acids, like meat, milk, eggs and cheese, used to be called 'complete' proteins, while those that do not were called 'incomplete' proteins. Complementary proteins referred to two incomplete proteins that together provided all of the essential amino acids.

These terms are not widely used to describe foods anymore, however, and the old adage that you had to eat complementary proteins at the same meal to count as a complete protein source has been disproven. As long as you consume all of the essential amino acids from a variety of protein-rich foods in the same day, you'll be fine.

Most Americans Eat More Protein Than They Need

Nutrient deficiencies are common in the United States, but protein is not typically among them. According to the U.S. Centers for Disease Control and Prevention (CDC):

"... most adults in the United States get more than enough protein to meet their needs. It's rare for someone who is healthy and eating a varied diet to not get enough protein."

Generally, you only need about 10-35 percent of your daily calories to come from protein. For an adult woman, this amounts to about 46 grams of protein a day, or 56 grams for men. For most people, two to three servings of healthful protein sources are enough to fulfill your daily protein requirements. Examples of protein serving sizes include:

• 1/2 cup of beans
• 3 ounces of meat or fish
• 1 egg
• 2 tablespoons of peanut butter
• 1 ounce of cheese

What Happens if You Eat Too Much Protein?

Since your body can only use a certain amount of protein each day, if you regularly consume more than your body needs, the extra protein calories will be stored as fat, which can lead to weight gain (each gram of protein has four calories). There are other potentially harmful effects as well, including: