Food Combining

Healthy Food Bytes: Food Combining

Paying attention to food combination may increase your nutrient absorption, help with digestive problems and possibly help with energy.

Try to eat protein with non starchy vegetables.
Grains and beans are easily digested when they’re eaten without meat or dairy.

Animal protein and veggies are a great combination.

Eat one protein per meal.
This is particularly helpful for those with indigestion.


Eat fruit between meals.
Fruits don’t go well with meats or heavy meals. Fruit pairs well with dairy or nuts. If you’re like me, I can eat a huge bowl of fruit and have good energy for about two hours then crash and feel sleepy. When I pair my fruit with yogurt or eat nuts in between, there’s no crash two hours later - just nice even energy all afternoon. Melon on the other hand should be eaten alone either between meals or at the start of a meal. They digest very quickly. Don’t eat them as a dessert, especially at the end of a heavy meal and don’t eat them with meat or raw vegetables. Don’t eat fruit and vegetables together. However, it might be ok to combine acid fruits with non-starchy vegetables. Listen to your body. But, avoid mixing starches and citrus fruits such as grapefruit and cereal in the morning.


Pay attention to what you eat and how you feel afterwards within 2 hours. How’s your energy level? Are you hungry two hours after you eat? You should be able to go 3-4 hours without being hungry. If you’re not, you may need to eat more protein. For snack, try nuts instead of crackers or popcorn.

How to Achieve a Healthful Weight (pt.2)

Healthy Food Bytes: How to Achieve a Healthful Weight (pt.2)

Eating Fat doesn’t necessarily make you fat.
Fat plays many vitally important roles in keeping you lean and fit, and most people don’t get enough of the “right kind of fat”. How much fat is good for you depends on each individual. But one thing is for sure, stay away from trans fat – processed fats found in hydrogenated oil and no-cold-pressed vegetable oils. Butter or Ghee (clarified butter) is a better choice than processed margarine or butter substitutes that are not processed correctly. Without an adequate amount of dietary fat, your body can not manufactures hormones or carry on normal cellular oxidation and energy production. This slows metabolism and interferes with the development of lean body mass. Another good thing about good fats is that it doesn’t trigger an insulin response. It actually helps slow down conversion of carbohydrates into the blood sugar.

Exercise
There is no way around it folks. You gotta move your body.

Work up a sweat – do cardio or some sort of aerobic exercise. It does not have to be extreme. Don’t have to hurt your body. I love to power walk. Running does not agree with my knees. So I listen to my body and get a good cardio workout by power walking.

Practice some kind of resistance exercise. I love to incorporate weights into my pilates workout.

Move your body, or lose your body. Your body will literally breakdown from the inside out if you don’t move on a regular basis.

Treat yourself from time to time.
Like I always say “90% food for you health and 10% food for your soul”

Drink plenty of water

Don’t use meal replacements. Don’t eat a protein bar instead of lunch. You can have a protein bar after a workout for a snack, but not as your “real food”.

No artificial sweetners
You think you are doing yourself a favor by eating “diet” or “sugar free”. Just get “Pop” out of your life. It’s all bad for you.

Consider getting tested for food intolerances.
Food intolerances can disrupt blood sugar levels resulting in bad carbohydrate cravings, food addictions possibly from food allergy-induced serotonin deficit. This creates a desire for greater and greater amounts of the sensitive foods.

Reading recommendations
Fats That Heal, Fats That Kill: The Complete Guide to Fats, Oils, Cholesterol and Human Health – By Erasmus

Your Hidden Food Allergies are Making You Fat – By Deutsch and Rivera M.D.

This research comes from “The Metabolic Typing Diet” by Walcott

Thanks for reading Healthy Food Bytes: How to Achieve a Healthful Weight.

How to Achieve a Healthful Weight (pt. 1)

Healthy Food Bytes: How to Achieve a Healthful Weight.

Here are some things you can do to help you achieve a healthful weight:

Don't undereat.
When you skip meals, you disrupt your blood sugar, slow down your metabolic rate, and set yourself up for binges and sweet cravings.

Don't cut your caloric intake too much.

Excessive caloric reduction will put your body in starvation mode and your metabolism will SLOW DOWN. Then guess what, your body starts to break down muscle to get its fuel. This will inhibit your fat burning capability. Your body will gravitate toward a higher weight. Starving yourself lowers your metabolic rate

Don't go more than 4 hours without eating something.
Eating raises your metabolic rate. Eat regularly throughout the day.

Keep your blood sugar stable.
Eating regularly as stated above will help you achieve this.
Also, eat some protein and healthy fat with your carbs.

Eat before you're super hungry.
This will help you to not overeat, when you do eat.
Try eating smaller amounts of food but more often throughout the day.

Get adequate protein with meals and snacks.
Protein stimulates glucagon, which mobilizes fat from storage and converts it to energy. When you eat carbohydrates alone, you stimulate insulin and fat storage instead. Remember, protein can come in the form of plant based foods as well.

Build lean body mass.
The more muscle you have, the faster your metabolic rate and the greater need for calories. Without adequate protein, you will inhibit your ability to build muscle and tear down existing muscle to fill the body's need for protein.

Protein will stimulate your sympathetic branch of your nervous system. This is responsible for increasing you metabolic rate.

Tune into your body. Know what is the "right" portion for you know when you are "satisfied" not stuffed.

Savor food, enjoy your food....slowly.
Don't eat on the run. Take time to give thanks for your food. I give thanks to my father in heaven. Appreciate your family and friends around you. This will help your brain monitor your food intake and alert you to stop eating at the appropriate time.

Don't fear leaving something on your plate.
When your done, your done. Don't try to finish all that is on your plate just because it's there. And, don't be the garbage disposal and finish your food and your kids food just because you don't want to waste food. Practice initially serving yourself a modest amount to limit waste.

Thanks for reading Healthy Food Bytes: How to Achieve a Healthful Weight (pt. 1)

Summer Flu Got You Worried?

Healthy Food Bytes: Sumemer Flu Got You Worried?

So, is Tamiflu shot the answer? Well guess what, there may not be enough Tamiflu to treat all cases of this "pandemic". You know the effectiveness of the current flu vaccine depends largely on the health of the individual. So, will this flu vaccine target the exact strain causing the infection. It changes so rapidly and there are so many that I doubt it. Some reports say that the virus may be developing a resistance to Tamiflu already. Google Dr. Russell Blaylock. He has a
few words for you regarding overimmunization's devastating effects.

What is a nutritionist's approach to all flu outbreaks?

Prevention!

Maintaining a healthy immune system is key. This is why some people are not affected so much by the flu or colds or other viruses. They either have a naturally strong immune system or work at having a strong immune system. These are the same people who have a much lower risk of other diseases such as diabetes, heart problems, and cancer. God made us so that we can resist all sorts of bacteria and viruses and diseases. But we have destroyed our design to fight off pathogens with poor eating habits and a sedentary lifestyle.

Here are a few steps:

Drink plenty of pure water
Don't rely on soft drinks, coffee, tea for your main source of liquid intake.

Drink about 1/2 your weight in ounces. You can overdo water and throw off your electrolyte balance. But, if you are very active or work out, you may need a little more than most.

Drinking plenty of water helps keep toxins moving out of your body and helps keep you properly hydrated for many bodily systems to work appropriately.

Clorinated and flourinated water is not the best choice - nor is bottled water. Get a nice carbon or osmosis filter for your home and use that to take to work and when your out and about.

Get a stainless steel water bottle and keep in front of you throughout the day to help you remember to drink, drink, drink.

Water rich fruits and vegetables contribute to your water intake.

Detoxifying the body

Fasting and natural cleansing can be a great habit to get into. There are many types of fasting and cleansing programs. Do some research and find out what works for you weather seasonal, monthly or yearly.

One major rule of thumb for any cleansing is to get rid of toxic foods and drinks such as soft drinks, all caffeinated drinks, alcohol, sugar, baked goods, meats, butter, fried foods and all junk foods. Check out Elson Haas, MD - The Detox Diet.

Nourish the body - every chance you get

Every time you eat something, think about what it will do for your body. There are only two choices, will it nourish your body, or will it contribute to causing havoc and free radical damage.

For example, if you are hungry for a mid morning snack, would you eat a handful of white, refined, heavily salted pretzels or a handful of blueberries. I guarantee you if you get in the habit of thinking about what you put in your body, you will start to make better choices.

All the advice I give in my blog will help improve your immune system. It's up to you if you want to pursue knowledge in this area. It takes time to get it. It takes time to create new habits so be patient.

Thanks for reading healthy food bytes

Herbs You Should Be Eating This Summer

Healthy Food Bytes: Herbs you should eat this summer.

Add a burst of flavor with fresh herbs this summer. Remember, they're best when used raw. Or, add after you finish the cooking process as in a hot pasta dish. This will retain color and nutrients.

BASIL

Basil has medicinal qualities. It has been used for years in India to fight infections and topically applied for cuts and scrapes. Topically, it has been used in acne treatment and other skin disorders. As a tea, it is used for soothing an inflamed throat. Culinary aspects: it gives food a fresh burst of flavor. In the past you have added it to pasta, now try adding it to sandwiches and salads. Try adding it to a glass of ice water for a unique treat.

Recipes for you -

Basil Vinaigrette:
1 cup chopped fresh basil leaves
1/4 c canola oil
3 tablespoons vinegar
1-2 tbs apple juice
2 teaspoons honey or agave nectar
2 tablespoons extra-virgin olive oil
Sea salt
Blend all ingredients in a blender until smooth
Pour over sliced heirloom tomatoes and Maui sweet onion slices.

Watermelon and Cantaloupe Salad:
1/2 watermelon cubed
1 cantaloupe cubed
2 tablespoons freshly chopped mint leaves
2 tablespoons freshly chopped basil leaves
Juice of 1 lemon
2 tbsp agave nectar

Blend chopped mint, chopped basil, lemon juice, and agave nectar. Blend until smooth.
Add the vinaigrette to the melons and toss to combine.

Brown Rice Salad:
1 cup long grain brown rice cooked and cooled
Sea salt
1/4 cup rice wine vinegar
2 teaspoons agave nectar
Juice of 1 lemon
1 tablespoon good olive oil
Freshly ground black pepper
1 pound grape tomatoes
1 cup packed basil leaves chopped

Cook rice using package directions. Rice should be fluffy, make sure you cook it long enough – should take about an hour on low simmer. Add about 1/2 - 1 teaspoon of salt to the water.
Whisk together the vinegar, agave nectar, olive oil, lemon juice, sea salt and a pinch of pepper. Toss with the tomatoes and basil. Toss with Rice. Serve at room temperature. Don't serve cold or the rice will be hard.

Thanks for reading Healthy Food Bytes.