A Sweet Challenge
This article talks about why we crave sugar, what's wrong with eating sugar, and what we can do about it. Click here to read more.
Myths and Truth's about Vegetarianism
I am not a big fan of vegetarians and vegans due to my belief in metabolic typing/nutritional typing. Click here to learn more.
Gluten Sensitivity
You Are What You Eat - Grains
by Paul Chek
[The story or grains is part and parcel with the story of bread, neither of which the human machinery are designed to function optimally on. While I'm sure this comment is a surprise to some of you, significant amounts of scientific evidence suggests that for all of human evolution, right up until approximately 10,000 years ago, the primary staple in the diets of most civilizations was animal meat. There were times when meat was scarce for a variety of reasons yet in, general our consumption of fruits, vegetables, nuts and seeds was seasonal and supplementary. Most of the animals we ate, such as deer, were plant eaters. These animals served to condense nutrition in their meats - one pound of meat contained the nutritional equivalent of several pounds of vegetables. Such a nutrient-dense source of nourishment allowed us a to have sustenance during the winter months when we had minimal food storage methods other than the cold itself. Although many argue (mostly from an emotional bias) that we must have carbohydrate sources to function, current biochemistry reveals that we do have the capacity to convert some fat molecules (glycerol) into carbohydrate (1).
click here to read the full article.
The Benefits of Saturated Fats
The much-maligned saturated fats—which Americans are trying to avoid—are not the cause of our modern diseases. In fact, they play many important roles in the body chemistry:
- Saturated fatty acids constitute at least 50% of the cell membranes. They are what gives our cells necessary stiffness and integrity.
- They play a vital role in the health of our bones. For calcium to be effectively incorporated into the skeletal structure, at least 50% of the dietary fats should be saturated. 38
- They lower Lp(a), a substance in the blood that indicates proneness to heart disease. 39 They protect the liver from alcohol and other toxins, such as Tylenol. 40
- They enhance the immune system. 41
- They are needed for the proper utilization of essential fatty acids.
Elongated omega-3 fatty acids are better retained in the tissues when the diet is rich in saturated fats. 42
- Saturated 18-carbon stearic acid and 16-carbon palmitic acid are the preferred foods for the heart, which is why the fat around the heart muscle is highly saturated. 43 The heart draws on this reserve of fat in times of stress.
- Short- and medium-chain saturated fatty acids have important antimicrobial properties. They protect us against harmful microorganisms in the digestive tract.
- click here to read the entire article
THE ROLE OF BLOOD SUGAR
Any healthy diet must be based upon adequate blood sugar control, also
referred to as glycemic control. You can think of your blood sugar control like
a car with gas in the fuel tank. If your car runs out of fuel, it will stall and you
will be stranded. Similarly, food is your fuel. Eating the proper foods fuels you
by providing adequate blood sugar. A car that runs out of gas will just stop,
but if your body runs low blood sugar it will literally break down muscle, organ,
and bone tissue to keep itself going. This creates a catabolic or breakdown
condition. The moment your blood sugar drops below a certain point you lose
the fuel that supplies your brain and other organs. At this moment,
physiologically, bio-chemically, and metabolically, you can become immune
compromised.
Maintaining blood sugar is based on a balance of two hormones, insulin and
glucagon. Both are produced in your pancreas in response to the types of foods
you eat. Insulin is produced in response to eating carbohydrates. Glucagon is
produced in response to eating protein. If you eat too much food or too many
carbohydrates at one time, insulin will quickly lower your blood sugar. If you
skip meals, you will also experience low blood sugar. Classic symptoms of low
blood sugar are headaches, brain fog, sweet cravings (or carbohydrate
cravings), nervousness, inability to think clearly, and even depression in severe
situations. Some people do not experience any symptoms when they are low
blood sugar, so the problem can go unnoticed.
Glucagon responds to protein. Glucagon works to counter insulin and thus helps maintain a steady blood sugar level for up to four to six hours. When you eat any carbohydrate it acts as a sugar, which is technically what a carbohydrate is. These sugars enter the blood
stream and trigger the pancreas to release insulin. Insulin's job is to open the cells in your body so that the sugar or glucose in your blood can enter. Insulin will continue its job of taking sugar from the blood and putting it into the cells unless its partner hormone, glucagon, is present.
Since glucagon is only released when you eat protein, a meal of only
carbohydrates will cause low blood sugar, compromising your immune system.
Eating a bagel, toast, fruit, muffins, pastries, donuts and other carbohydrates
alone will create a hormonal imbalance between insulin and glucagon. These
low blood sugar states are interpreted as potential starvation and your body
will go into emergency mode, burning healthy tissues for fuel and storing fat
for future use. If you eat protein with a bagel you will produce insulin from the
carbohydrate in the bagel and glucagon from the protein and you will achieve
hormonal balance. This will keep fuel supplied to your brain for an extended
period and you will feel better.
Basic Guidelines for Glycemic Control
In practice there are a few simple rules to follow to regulate your blood sugar.
The first rule is the rule of five, which states ‘eat five times a day'. Eat a
balanced breakfast, lunch and dinner and have two very small snacks. The
second basic rule is to “eat before you become hungry.” Unfortunately, many
people do not think about food until they are hungry and by that time their
blood sugar is already low. Eating three meals and two small snacks provides
for balanced blood sugar throughout your day. Skipping meals will lead to low
blood sugar. The longer you go between meals, the longer you will be in a
catabolic state and the more stress you'll place on your immune system and
adrenal glands.
Breakfast is the most important meal of the day because you are coming off an
all night fast. Many people do not have time to prepare an elaborate meal in
the morning. If you do have time to prepare a balanced meal, it is wise to do
so. Avoid starting the day with foods such as breads, cereals, doughnuts or
waffles as these and their kind serve only to give a quick burst of energy which
is soon succeeded by a blood-sugar crash. A properly balanced breakfast will
provide you with energy and a clear head start to your day. It is best to eat
within an hour of waking. This sets the stage for a day of balanced blood
sugar. Within four to six hours you will need a meal or, at minimum, a protein
and carbohydrate-based snack to maintain steady blood sugar.
Examples of Meals with Protein and Carbohydrates
Examples of protein and carbohydrate combinations for breakfast are low fat
yogurt or cottage cheese with your favorite fresh fruit. Protein can also be in
the form of nuts like almonds or walnuts, or seeds such as sunflower or
pumpkin seeds. You can combine protein sources like eggs, chicken or turkey
sausages with carbohydrates like fresh fruit and a small amount of potatoes or
toast. If you rush out the door without time to cook in the morning, having hard
boiled eggs or sliced low fat deli meats, like turkey, available will provide
protein for breakfast, while a piece of fruit can be your ready-to-eat
carbohydrate.
So whenever you eat keep in mind the effects that food combining has on your
blood sugar. Are you eating toast or cereal? These foods provide a large
amount of carbohydrates quickly. If that's all you are eating, you'll get a sugar
rush, and an hour or two later your blood sugar will go low and you will likely
feel sluggish, irritable, and may experience difficulty thinking clearly.
However, if you have that bagel with an appropriate amount of yogurt, cheese,
turkey or any food with protein and a small amount of fat, then you will slow
the rate of entry of glucose into the blood and you won't get the sugar rush.
This will prevent the peaks and valleys of blood sugar swings. The idea is to
maintain an even keel.
Glycemic Index
In order to understand how to create balanced meals, you need to become
familiar with the glycemic index of various foods. Once you understand this
basic concept you can eat all of your favorite foods in the right combinations.
The glycemic index of a food refers to the rate at which foods cause glucose or
sugar levels to rise in the blood. The higher the glycemic index, the faster
that food converts to blood sugar. The faster a food converts to glucose, the
more insulin your body makes and the harder it is to bring your insulin levels
into balance. Please refer to ‘Balancing Meals for Glycemic Control' in the
Appendix.
There are many good reference guides for the glycemic indices of foods. In
general, all above-ground vegetables have a low glycemic index. This includes
broccoli, lettuce, cabbage, etc. All below-ground or root vegetables have a
high glycemic index. This would include potatoes, carrots, and yams. Corn,
potatoes, rice, breads, pasta, bagels and all of the grains, are high glycemic
index carbohydrates. Even certain juices and fruits like bananas are high
glycemic carbohydrates. Refer to glycemic index included in this book for more
information. To keep it simple, just remember every time you eat to include
larger amounts of low glycemic index carbohydrates, such as above ground
vegetables and certain fruits, and smaller amounts of high glycemic index
carbohydrates like breads, bagels, potatoes and pasta.
How to Get Balanced Ratios
When you are choosing the correct proportion of carbohydrate to protein, you
need to consider the carbohydrate's glycemic index. If a carbohydrate has a
high glycemic index, eat about a one-to-one ratio of carbohydrate to protein by
portion size. For example, if you are eating eggs and potatoes, potatoes having
a high glycemic index, you would have a portion of potatoes roughly the same
size as the amount of eggs you're eating. If you are eating lower glycemic
index carbohydrates like green peppers, onions, and mushrooms with your
eggs, you could have a portion size at least twice the size of the protein
source. Our dietary requirements also change depending on activity level and
age. You will need to experiment to find the ratio of protein and carbohydrate
that works the best for you as we are all slightly different in this regard.
What Are Proteins?
When selecting protein sources, it is best to eat low fat proteins more
frequently than those with higher amounts of fat. Low fat proteins include
chicken, turkey, most fish, low fat yogurt and cottage cheese. Other sources of
protein are tofu, tempeh, eggs, beef, pork, lamb, cheese, nuts like almonds
and walnuts, nut butters, and sunflower, pumpkin or sesame seeds. For those
who eat meat, getting sufficient protein is not difficult. Vegetarians will
usually need to rely on dairy products and concentrated soy products like tofu
and tempeh. Dairy and soy are commonly found to cause food reactions and
digestive stress. If you are a vegetarian you should be tested for your ability to
digest these foods.
What Are Carbs?
Many people have misconceptions about what foods are carbohydrates.
Carbohydrates include vegetables, fruits, grains, and beans. It is ideal to eat a
variety of carbohydrates since a wide selection of foods gives you a broad
range of nutrients. Carbohydrates come in a bewildering array of types. It's
best to eat carbohydrates that are rich in vitamins and minerals and minimize
carbohydrates with low nutrient value. Vegetables and fruits are the most
nutrient rich carbohydrates and each meal of the day should include them.
Eating lightly cooked or raw vegetables helps them maintain their vitamin and
mineral content. Raw vegetables also maintain their enzymes, which make
them much easier to digest and to extract nutrients from.
You also will benefit from a good mixture of carbohydrates. Most
carbohydrates should be from lower glycemic index foods like fruits and above
ground vegetables. These can be eaten in combination with a smaller amount
of higher glycemic carbohydrates like potato, yams or carrots, or higher
glycemic foods like bread, rice or pasta. By having a wide selection of
carbohydrate you also get a wide variety of fiber. Fiber, both soluble and
insoluble, helps assist normal bowel movements and normal digestion. Fiber
also helps slow rate of entry of glucose into the blood stream. Remember,
having meals with protein, carbohydrate, fat, and fiber all together is ideal.
Fats
The dreaded macronutrient fat is probably the most maligned, misjudged and
misunderstood of all the macronutrients. Healthy fats called essential fatty
acids are absolutely required in very small amounts for many life-sustaining
physiological functions. These fats are commonly found in fish, seeds, nuts and
plants.
Essential to Health
Organic extra virgin olive oil, flaxseed oil, walnut oil, sesame oil, almonds and
avocados are examples of healthy sources of fats. Omega-3 oils from fish like
salmon and sardines, or fish oil supplements, are also healthy essential fats.
These essential fats have many health benefits. Also, fat slows down and
regulates the rate of entry of glucose into the blood stream, so instead of
getting a quick sugar rush from a meal, you get a controlled release of glucose.
In this respect, fat actually helps us to control our weight when eaten in small
amounts. Good fats are the building blocks for hormones and are major
constituents of all cell membranes, where they perform vital functions. They
are also responsible for healthy nerve conduction.
The confusion over fat comes down to how much fat we need, what types of
fats are essential and which are potentially harmful. Margarine and other
hydrogenated oils are less healthy and potentially harmful because they are
trans-fatty acids. These trans-fatty acids have been artificially altered to
preserve their shelf life and due to this process they are harmful to your cells.
Trans-fatty acids are similar enough to the healthy fats to fit into cell
membranes, but they cannot perform the normal functions of healthy fats, thus
causing significant health problems. Saturated fats that are found in red meats
and dairy products like cheese and milk are also best eaten less frequently.
Healthy fats should be included with all meals. Did you know it takes fat to
burn fat? Healthy fats and oils do not put fat on your body – insulin does!
Smart Eating
Keep it simple and follow these general guidelines:
-Eat a small meal or snack every four to five hours.
-Eat within an hour of awakening.
-Eat a small afternoon and bedtime snack.
-Eat before becoming hungry. If hungry, you have already allowed yourself to
run out of fuel (low blood sugar/hypoglycemia) which places additional stress
on the adrenal glands.
-Eat 70-80% of your total carbohydrate portion of each meal from foods
lower than 80 on the glycemic index.
-Take time to sit down in a relaxed environment. We do not digest well when
we are stressed.
BALANCING MEALS FOR GLYCEMIC CONTROL
Blood Sugar Balance
An excessive ratio of carbohydrates to protein results in excess secretion of
insulin, which often leads to intervals of hypoglycemia. The body, in an
attempt to normalize blood sugar, initiates a counter-regulatory process during
which the adrenals are stimulated to secrete increased levels of cortisol and
epinephrine. It follows that an excessive intake of carbohydrates often leads to
excessive secretion of cortisol. This contributes to chronic cortisol depletion
and consequently, adrenal exhaustion. Reduced DHEA is an early sign of
adrenal exhaustion.
In order to stabilize blood sugar, a balance between two hormones, glucagon
and insulin, which are produced by the pancreas, must be maintained. Protein
in the diet induces the production of glucagon. Carbohydrates in the diet
induce the production of insulin. Insulin promotes fat (energy) storage.
Glucagon promotes mobilization and utilization of fat for energy. When excess
carbohydrates are eaten, the body produces excess insulin and little glucagon.
This excess insulin results in more fat being formed and stored.
When insulin is high and glucagon is low, the adrenals are called upon to
produce excess cortisol as a back-up response to help raise blood sugar in the
absence of adequate glucagon. This occurs at the expense of the adrenal
glands, contributing to adrenal exhaustion.
Insulin and glucagons
-Insulin is released by the pancreas in response to glucose or blood sugar. Carbohydrates are responsible for raising blood sugar levels so that the release of insulin is triggered.
-Insulin removes protein, fats, and glucose from the blood and puts them into cells for energy. Insulin is needed to lower/balance blood sugar levels.
-Insulin tells the liver if there is too much sugar in the blood, causing the liver to increase conversion of sugar into fat.
-High insulin means more food will be stored as fat.
-Glucagon directs liver to release sugar making it available to the body, and releases fat that can be used as energy as well as protein to be used as building materials.
-High glucagon means more food will be used for energy and nourishment.
-Glucagon is released in response to protein . Insulin is released in response to carbohydrates , and neither is released in response to non-starchy vegetables and fats .
Balancing blood sugar
-Eat a balance of protein, carbohydrates, and fats with each meal and snack.
-Eat every 3-4 hours to insure that blood sugar doesn't drop too low at any point.
-Never eat carbohydrates alone.
-Watch your intake of sugar. This includes high sugar fruits. Prepackaged, processed foods, including “health” foods, can be loaded with sugar.
-Watch your intake of carbohydrates. Complex carbohydrates like vegetables, beans, and whole grains convert more slowly to sugar causing a slower release of insulin. Combine these foods with healthy proteins and fats for balance.
-You may need to supplement with nutrients to help get your blood sugar back into balance.
Balancing Meals
The optimal level of insulin to glucagon is achieved by a diet which contains
carbohydrates balanced with proteins in a ratio of approximately two to one
(within a range of 1.7-2.2 to 1), that is, approximately two grams of
carbohydrate per gram of protein per meal or snack.
The following is an example of a glycemic control balanced meal:
2 cups fresh broccoli = 5.2 g carbohydrate
1/2 baked potato in skin = 25.5 g carbohydrate
1/2 cup boiled, mashed acorn squash = 10.7 g carbohydrate
(Total Carbohydrates) (41.4 g carbohydrate)
3 oz. Chicken = 20/22 g protein
Total 41.4 g carbohydrate/ 22 protein
Ratio Approximately 2 to 1
Note: 1-2 oz. of nuts, seeds or olives makes good snacks. Also consider various
glycemic control bars available from health food stores.
The Role of Fat
A small amount (3/4 tsp. to 1 tsp.) of fat (butter) or cold pressed vegetable or
seed oil should be a part of each meal in order to help control the rate of entry
of glucose (blood sugar) into the bloodstream.
A few simple guidelines for fats are:
-Minimize refined fat intake
-Butter is better (than margarine)
-Olive oil is good
-Fish oils are great
-All hydrogenated fats should be avoided
In order to make balancing this glycemic control diet easier, you are
encouraged to purchase books containing nutritive value charts. These charts
will enable you to quickly locate foods you would like to eat, and help
determine whether they are in appropriate balance for your meals.
General Glycemic Control Guidelines
-Eat a small meal or snack every four to five hours.
-Eat within an hour of awakening.
-Eat a small afternoon and bedtime snack.
-Eat before becoming hungry. If hungry, you have already allowed yourself to
run out of fuel (low blood sugar/hypoglycemia) which places additional stress
on the adrenal glands.
-Eat 70-80% of your total carbohydrate portion of each meal from foods
lower than 80 on the glycemic index.
-Take time to sit down in a relaxed environment. We do not digest well when
we are stressed.
Making the Most of Meal Balancing
As there is no exact dietary balance that applies to all people, it is critical to
understand your role in the development of the ideal eating plan. In order to
determine how well a glycemically balanced diet is working, you must pay
attention to your own body.
For example, if a person feels mentally and physically alert throughout the
day, this is a generally a good sign that they are eating frequently enough and
in the right balance. Eating small, carefully balanced meals every 4 – 5 hours
will preclude hunger and fatigue in most people. It is up to each person to
become aware of how they respond to the meals they eat. A properly balanced
meal with good digestion and absorption should sustain mental and physical
energy for 4 – 5 hours.
Reference:
Dr. Daniel Kalish
www.drkalish.com
Real Milk Comes From Real Cows That Eat Real Food Real feed for cows is green grass in Spring, Summer and Fall; green feed, silage, hay and root vegetables in Winter. It is not soy meal , cottonseed meal or other commercial feeds, nor is it bakery waste, chicken manure or citrus peel cake, laced with pesticides. Vital nutrients like vitamins A and D, and the " Price Factor " (a fat-soluble catalyst that promotes optimum mineral assimilation) are greatest in milk from cows eating green grass, especially rapidly growing green grass in the spring and fall. Vitamins A and D are greatly diminished, and the Price Factor disappears, when milk cows are fed commercial feed. Soy meal has the wrong protein profile for the dairy cow, resulting in a short burst of high milk production followed by premature death. Most milk (even most milk labeled "organic") comes from dairy cows that are kept in confinement their entire lives and never see green grass!
Click here to read the entire article.
You Are What You Eat - Processed Foods
by Paul Chek Do me a favor before you read the next paragraph - go to your cupboards and refrigerator, and take a look at how many packaged food items you have in your kitchen. While you are there pull out a desert item (i.e. ice cream), a boxed item (i.e. breakfast cereal) and any other item you have that is flavored (i.e. salad dressing) and take a look at the labels. After reading the ingredients list, ask yourself:
1-How many words am I unable to pronounce?
2-Which of these ingredients have I never heard of and/or have no idea what it is?
Go take a look at those labels and, when you come back to finish this article, I will tell you why you may be having such a hard time flattening your abs, and why, even if they are flat, you may feel so dull every day!
If you did this little exercise, you may be surprised at the number of multi-syllable words that look more like they should be the ingredients of super glue than of something you're eating. It is time to enlighten you with regard to what some of these ingredients are and what they can do to you. The gigantic and often strange words listed as ingredients (where food items are supposed to be!) are various concoctions used to color, stabilize, emulsify, bleach, texturize, soften, preserve, sweeten, add or cover smells, and flavor! In case you were wondering just how many of these little chemicals were sneaking into your mouth each year, current statistics say that the FDA lists approximately 2800 international food additives and about 3,000 chemicals, which are deliberately added to our food supply. When considering the number of chemicals used in the process of growing and processing food, by the food to the time it reaches our stomach we have consumed between 10,000 and 15,000 chemicals a day! (1)
Click here to read the full article.
Make sure to read the paragraph on the ingredients used in a Burger King strawberry milk shake. That should wake you up.
You Are What You Eat - Grains
by Paul Chek
[The story or grains is part and parcel with the story of bread, neither of which the human machinery are designed to function optimally on. While I'm sure this comment is a surprise to some of you, significant amounts of scientific evidence suggests that for all of human evolution, right up until approximately 10,000 years ago, the primary staple in the diets of most civilizations was animal meat. There were times when meat was scarce for a variety of reasons yet in, general our consumption of fruits, vegetables, nuts and seeds was seasonal and supplementary. Most of the animals we ate, such as deer, were plant eaters. These animals served to condense nutrition in their meats - one pound of meat contained the nutritional equivalent of several pounds of vegetables. Such a nutrient-dense source of nourishment allowed us a to have sustenance during the winter months when we had minimal food storage methods other than the cold itself. Although many argue (mostly from an emotional bias) that we must have carbohydrate sources to function, current biochemistry reveals that we do have the capacity to convert some fat molecules (glycerol) into carbohydrate (1).
click here to read the full article.
The Benefits Of Using "Kettlebells"
I use kettlebells 2-3 times a week in my training. The beauty is that you can take kettlebells and workout where ever you go. You only need 1 kettlebell to get started but I recommnend buying 2 to get the full benefits. This is a full body workout that will challenge you on a daily basis. I have ordered kettlebells for my PE class and they should be here in the next 2 weeks. Enjoy the article.
Why Use Kettlebells?
Why use kettlebells? Well to be honest, entire books can be written to answer this one simple question alone. However since we only have a few pages dedicated to this amazing training tool, I will do my best to illuminate the most important benefitsthat kettlebell training offers. To begin with, kettlebell training systems in general are highly functional. Functional exercises are one which improve a person's ability to cope with the demands of their work or sports environment. The functionality of any exercise can be rated based on its biomotor richness. “Biomotor” means “ life movement” and so biomotor abilities are those abilities that are necessary for functional human movement in any environment where you must maintain your own center of gravity over your own base of support. In short, any environment where you have to support a load, without external support, while standing on your own feet. Dr. Tudor Bompa, Professor Emeritus from York University in Canada lists the biomotor abilities as:
- Strength
- Endurance
- Speed
- Coordination
-
Dangers Of Sugar
76 Ways Sugar Can Ruin Your Health.
Click here to learn more and see the full list
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Sugar can suppress your immune system and impair your defenses against infectious disease.
-
Sugar upsets the mineral relationships in your body: causes chromium and copper deficiencies and interferes with absorption of calcium and magnesium.
-
Sugar can cause can cause a rapid rise of adrenaline, hyperactivity, anxiety, difficulty concentrating, and crankiness in children.
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Sugar can produce a significant rise in total cholesterol, triglycerides and bad cholesterol and a decrease in good cholesterol.
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Sugar causes a loss of tissue elasticity and function.
-
Sugar feeds cancer cells and has been connected with the development of cancer of the breast, ovaries, prostate, rectum, pancreas, biliary tract, lung, gallbladder and stomach.
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Sugar can increase fasting levels of glucose and can cause reactive hypoglycemia.
-
Sugar can weaken eyesight.
-
Sugar can cause many problems with the gastrointestinal tract including: an acidic digestive tract, indigestion, malabsorption in patients with functional bowel disease, increased risk of Crohn's disease, and ulcerative colitis.
-
Sugar can cause premature aging.
How to Keep From Having a Heart Attack:
Do Less Aerobic Exercise!
By: Dr. William Wong, ND, PhD. To read this article click here and scroll down to the bottom of the page or visit Dr. Wong's website at www.totalityofbeing.com Five Reasons to Get a Massage Today
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