Food Acids We Consume Regularly

Food acids are the vital acids found in natural and synthetic food products that give them a distinct flavor or a tinge. Many fruits, vegetables and dairy products contain some type of acid. Human body tends to react differently to different types of food acids. Some of these acids provide nutrients or help alleviate some maladies whilst some have adverse effects on health when they are not consumed in appropriate amounts.

Citric Acid: This is a natural preservative found primarily in citrus fruits. Limes and Lemons are the best sources of citric acid, followed by other citrus fruits and strawberries, tomatoes and pineapples. A great quantity of all the citric acid produced is contained in soft drinks and other beverages, where it boosts flavors and adds a slightly sour taste. Citric acid also acts as a preservative and flavor enhancer in foods, including frozen foods, meat products, canned vegetables, jams, gelatins, candies.

Malic Acid: This is a component of many of the foods that we eat daily; mainly contained in candies, diet sodas and other artificially sweetened drinks due to its ability in masking artificial flavors and alternative sweeteners. The food that is most famous for its high malic acid content is the apple. Other fruits with a very high concentration of the acid are lychees, peaches nectarines, cherries, tomatoes, bananas, mangoes, and strawberries.

Tartric Acid: This compound is naturally found in many plants, particularly in grapes, tamarinds, pineapples, potatoes, carrots and bananas. It is also one of the especial acids found in wine. Tartaric acid can be added to food when a sour taste is desired. Tartaric acids have a dual role of an antioxidant and an anti-inflammatory which can help boost the immune system and promote overall wellness.

Acetic Acid: Acetic acid, also known as ethanoic acid, is a sour-tasting compound best known for the sour taste and pungent smell in vinegar, pickles, and sourdough bread. Its produced by fermenting and oxidizing ethanol and the distillation of wood. Acetic acid has many functions, but it is mostly used as a chemical reagent, fungicide, herbicide, and solvent in a variety of industries such as food, agriculture, cosmetics and cleaning.

Oxalic Acid: Oxalates or Oxalic acids is a compound occurring in many plants and vegetables. It is also produced in the body by metabolism of glyoxylic acid or ascorbic acid and does not go through metabolism but excreted in the urine. The body is known to absorb oxalic acid from only a handful of foods, including peanuts, pecans, cocoa, guava, rhubarb wheat bran, spinach, beets and beet greens and chocolate.

Benzoic acid: A natural source of benzoic acid is gum benzoin, which comes from certain tree barks, but, it can also be made by synthetic means. Benzoic acid is very useful as Preservatives to make food products last longer, and also eradicate harmful yeast and bacteria. Benzoic acid is present in various products, including Cranberries, prunes and plums sauces, jams, jellies and candied fruits.

Butyric acid: Butyric acid also known as butanoic acid, is a saturated short-chain fatty acid with a 4-carbon backbone occurring in the form of esters in animal fats and plant oils. Butyrate is produced as end-product of a fermentation process such as, decomposition of butter solely performed by obligate anaerobic bacteria. It is found in milk, especially sheep and buffalo milk, goat, cheese and butter.

Lactic acid: This is an organic compound which is white and water-soluble in its solid state and colourless in its liquid state. It is produced both naturally and artificially but naturally present in many foodstuffs via natural fermentation in products such as cheese, yogurt, soy sauce, sourdough, meat products and pickled vegetables. Lactic acid in food products usually serves as either as a pH regulator or as a preservative. It is also used as a flavoring agent.

Tannic Acid: Tannic acid, or tannin, is a bitter-tasting compound that is derived from plants. It is the component of red wine or unripe fruit that makes your mouth want to ruck. Grapes contain a high concentration of tannins which is critical to the art of wine making. Other products that contain this acid are Green Tea, nettle, oakwood, berries, Chinese galls, persimmons.

Caffeo-tannic Acid: This is a Chlorogenic acid, from coffee, yielding caffeic acid by precipitation with baryta and salts of lead. It is known for relatively lower toxicity and used widely in many other fields like food, feed additives and cosmetics.

How to Live a Healthy Lifestyle While Having Fun

Eat Vegetables

There are so many great vegetables out there that I love! If you are someone who doesn’t like veggies get creative and make the veggies fun that you eat. Some of my very favorite veggies are banana squash, sweet potatoes, corn on the cob, broccoli & asparagus. All these vegetables are so yummy and can be used in cooking in many different ways. The key is to find some vegetables that you enjoy and use them in fun ways that your family will enjoy.

Find Physical Activities You Enjoy

Finding physical activities that you enjoy is key to living a healthy lifestyle while enjoying it. When it comes to physical activities I love to try new things. It’s so exciting when you find an activity that you enjoy that you have never tried before.

A couple years ago my husband wanted me to try mountain biking up a canyon that is close by our house. I was a little nervous as I had never done anything like that before. However, after trying it I realized how much I loved it. There is something about being up in the mountains & going for a ride.

Another thing that I really enjoy is hiking up in the mountains with my husband. This past summer we made it a goal to try a new hike every week. It was so fun to discover new places we had never seen before while exercising.

If you aren’t one for nature or don’t live near mountains, another thing I have grown to love is running. There is nothing I love or cherish more than the night runs I have with my husband where we have some one on one time to talk about life while enjoying some exercise.

When it comes to physical exercise you just need to find what makes you happy and do it. If you are enjoying what you do you will be more likely to get out and exercise than if you don’t.

Have an Idea of How Many Calories You Are Taking In

Another way to live a healthy lifestyle is to count calories. Now I’m not saying go to extremes counting calories everyday. But you need to have a good idea how many calories you are taking in each day so you don’t over eat. There are many ways to make counting macros easy and many helpful sites on the web that can teach you how to do so.

Can Plant Foods Be Bad For Your Health?

Plants appeared on land about 450 million years ago, long before the first insects arrived 90 millions years later. Until the insects turned up, plants could grow and thrive in peace. But when insects and eventually animals arrived, plants had to fight for their own survival; otherwise, they could very well become someone’s dinner.

For this reason, plants have since evolved an array of strategies to protect themselves or their seeds from insects and animals, including humans. They may use an assortment of physical deterrents, such as color to blend into their surroundings, an unpleasant texture, a gooey substance such as resins and saps that entangle insects, a hard outer shell such as coconut, or spine-tipped leaves such as artichoke.

Additionally, plants have developed biological warfare to repel predators by poisoning or paralyzing them, or reduce their own digestibility to stay alive and protect their seeds, enhancing the chances that their species will survive.

One common defensive plant chemical is lectin. Insects become paralyzed when they eat these plants. Since humans are much much bigger in size, we may not notice any harmful effects right away. However, we may not be immune to the long-term effects of eating such plant compounds on a continual basis. Research in recent years have associated a number of illnesses with lectins in the diet. They include arthritis, autoimmune diseases, diabetes, heart disease, and obesity.

What Are Lectins?

Lectins are a type proteins that bind to carbohydrates. In fact, lectins are present in varying amounts in pretty much all forms of life, such as plants, animals including humans, bacteria, and viruses.

Not all lectins are harmful to humans, some are actually beneficial and may even have cancer prevention properties, such as those in avocado, bitter melon, garlic, and herbs such as astragalus and licorice. But here, we are only going to focus on the potentially harmful plant lectins.

Lectins are especially concentrated in seeds because seeds are the plant’s babies, the future generation. There are two basic types of seeds:

Seeds that plants want predators to eat –

  • These seeds are encased in a hard coating designed to survive a trip all the way through the predator’s gastrointestinal tract. Fruit trees are a good example of this type of seeds. The objective is to have the fruits eaten and wind up a distance away from the mother plant. This way, they will not compete for sun, water, and nutrients and have a better chance of survival.
  • The plant often uses color to attract the predator’s attention. When the fruit is unripe, it is typically green. When it turns yellow, orange, or red, it signals ripeness and is ready to be eaten. By the way, animals that eat fruits also have color vision. Unripe fruits are often high in lectin, a message to the predator that it is not ready to be eaten yet. When the hull of the seed hardens, the fruit becomes ripe, the color changes, and the lectin content goes down.
  • Nowadays, we tend to pick the fruits premature so that they can survive long travel distances. When they arrive at their destination, they are then given a blast of ethylene oxide gas to the make the fruits appear ripe. Unfortunately, the lectin content of these fruits remain high because the protective hull of the seeds have yet to be fully developed.
  • Furthermore, the plant chooses to manufacture fructose in its fruits, not glucose. The reason is that glucose raises blood sugar and insulin, which initially raises leptin, a hunger-blocking hormone that signals fullness. But fructose does not do all that, so the predator never receives the “full” signal to stop eating and the plant achieves its purpose.

Seeds that plants do not want predators to eat –

  • These are naked seeds that plants do not want insects or animals to eat them and transport them elsewhere. Hence, they contain one or more chemicals that will weaken the predators, paralyze them, or make them sick so they will not make the mistake of eating them again.
  • These chemicals are generally referred to as anti-nutrients. They include phytates (prevent absorption of minerals in the diet), trypsin inhibitors (hinder digestive enzymes from working), and lectins (cause gaps in the intestinal lining or leaky gut). Whole grains and beans contain all three of these substances!
  • Other chemicals include tannins (which gives a bitter taste) and alkaloids (nitrogen compounds) found in the nightshade family, including eggplants, peppers, potatoes, and tomatoes. These delightful vegetables can be highly inflammatory for certain individuals.

Potential Harmful Effects Of Lectins In Humans

Lectins are plant proteins. Gluten, the protein found in wheat, rye, and barley, is a type of lectin. In humans, lectins bind to sialic acid, a sugar molecule found in the gut, in the brain, between nerve endings, in joints, as well as the blood vessel lining. This binding process can potentially interrupt the communication between cells and trigger inflammatory reactions in the body.

Cause leaky gut –

Our intestinal lining is one cell thick. The intestinal cells allow only vitamins, minerals, fats, sugars, and simple proteins to pass through. When the intestinal lining is intact, lectins which are larger proteins cannot get by. However, lectins can pry apart the tight junctions in the intestinal wall by binding with receptors on certain cells to produce a chemical compound called zonulin. Zonulin opens up the tight spaces between the cells and allow the lectins to get into our circulation. Once there, it sets off the immune system to attack these foreign proteins, creating a cascade of inflammatory responses.

Cause autoimmuity –

This is when the body’s immune system gets confused and begins attacking its own cells. Through evolution, plants have created proteins like lectins that resemble the critical structures of their predators, such as our organs, nerves, and joints. When lectins get through the intestinal wall, they activate the immune system to attack both the lectins and our critical structures that resemble these lectins.

Cause disruption in cellular communication –

Lectins can mimic some hormones and disrupt the transmission of signals between cells. For example, the hormone insulin enables muscle cells to allow glucose to enter, providing fuel for the muscles. This is done by insulin docking at the insulin receptors on the muscle cells. However, certain lectins can also bind to the insulin receptors. When this happens, the insulin cannot do its job. Blood glucose stays high and the muscles do not get their fuel.

Why Now? What Changed?

Not everyone is sensitive to every lectin. The longer our ancestors had been eating a certain leaf or plant part that contains a lectin, the more opportunity our immune system and gut bacteria had to evolve to tolerate that lectin. However, the time frame for this evolution is not years or decades, but millennia. Since our modern day diet is so significantly different from our ancestral diet, it is no surprise that our bodies are unable to catch up and cope.

Agricultural revolution –

In the hunting and gathering days, humans used to eat primarily leaves, tubers, and some animal protein and fat. With the advent of the agricultural revolution about 12,500 years ago, grains and beans were introduced. Till then, the human immune system and gut bacteria had never encountered these lectins.

A slew of new plants and new lectins –

  • About 500 years ago, Europeans started exploring the Americas and brought home a whole array of new plants and lectins, including the nightshade family (eggplants, peppers, potatoes, and tomatoes), beans (legumes, peanuts, and cashews), grains, pseudo-grains (amaranth, buckwheat, and quinoa), the squash family, chia, pumpkin and sunflower seeds.
  • Moreover, in the last 50 years, we introduced GM (genetically modified) soybean, corn, and canola. These plants have never existed in the history of mankind.

Our system is overwhelmed by lectins-

  • These days, we unknowingly consume substantially more lectins than a few generations ago. The processed foods and fast foods that we eat are heavy in corn, soy, and wheat, all packed with lectins.
  • Corn and soy have become the typical feed for cows, chickens, and fish in industrial farms. As a result, the lectins in the corn and soy fed to these animals also end up in their flesh, milk, and eggs. Even so-called organic animals contain lectins because they too are fed corn and soy, though organic and not genetically modified. Pasture-raised animals, on the other hand, will not contain these corn and soy lectins.
  • Another problem with corn and soy is that their fat profile is mostly omega-6 fats. Remember omega-6 is inflammatory and omega-3 is anti-inflammatory. So, the fats in the corn and soy-fed animals are are also higher in omega-6 fats and more inflammatory than animals fed their natural diet. For example, grass is high in omega-3 fats, so grass-fed beef is high in omega-3 fats as well.

NSAIDs cause leaky gut –

Scientists found that over-the-counter painkillers, particularly non-steroidal anti-inflammatory drugs (NSAIDs) damage the lining of the small intestine. Individuals who regularly use aspirin, Advil, Motrin, Aleve, Celebrex, or Naprosyn are prone to have leaky gut, creating the opportunity for lectins to get into the circulation and cause havoc.

What Are The High Lectin Foods?

People who are struggling with inflammatory conditions, autoimmune diseases, thyroid dysfunction (especially Hashimoto’s thyroiditis), arthritis, diabetes, heart disease, and obesity need to be particularly careful with high lectin foods. Those taking NSAIDs should also watch out as these drugs have been shown to increase leaky gut, which allows the toxic lectins to enter the bloodstream.

Whole grains –

  • These days, everyone believes that whole grains are healthier than refined grains, but is it really?
  • For thousands of years, the privileged classes always opted to eat white bread. Brown bread was reserved for the peasants because white bread is easier on the stomach.
  • Similarly, white rice has always been the staple grain in China, India, Japan, and other Asian cultures. The hull is always stripped off to make white rice because the hull is where the lectins are.
  • All grains, except millet and sorghum, have hulls and hence, lectins. Removing the hull and fermenting the grain will reduce the lectin content (for instance, sourdough bread), however, fermentation will not completely remove all the gluten.

Beans and legumes

Beans and legumes such as black beans, soybeans, lima beans, kidney beans, lentils, chickpeas, peanuts, and cashews contain high amounts of lectins. However, a substantial amount can be neutralized by proper cooking methods.

  • Soak the beans in water for at least 12 hours before cooking, frequently changing the water. Adding baking soda to the soaking water will boost the neutralization of lectins even further. Rinse the beans well before cooking.
  • Cook for at least 15 minutes on high heat. Cooking beans on too-low a heat will not be able to reduce the lectin toxicity. Avoid any recipe calling for dry bean flour, as the dry heat of the oven will not effectively destroy the lectins.
  • The best way to destroy lectins is to use a pressure cooker.
  • Sprouting and fermenting will also dramatically reduce the lectin content.
  • Avoid peanut oil and peanut butter. Avoid soybean oil, soybeans, tofu, edamame (green soybean), soy protein and textured vegetable protein (TVP). The only exception is fermented soy, such as tempeh and miso.

Nightshade vegetables

  • Nightshade vegetables are high in lectin content, they have the tendency to promote inflammation and leaky gut for certain individuals. They are particularly problematic for people with joint pain.
  • Eggplants, potatoes (not sweet potatoes or yam), tomatoes, bell peppers, hot peppers (not black pepper), and goji berries all come from plants in the nightshade family.
  • Removing the skin and seeds of tomatoes and peppers will reduce the lectin load.

Vegetables with seeds

  • Any vegetable with seeds is actually a fruit and will have higher lectin content.
  • Examples include cucumbers, pumpkins, squashes (all kinds), zucchini, melons, peas, sugar snap peas, and green beans.
  • Removing the skin and seeds will reduce the lectin load.

The Healthy Plant Foods

  • All kinds of leafy greens, especially those from the cruciferous family, such as arugula, bok choy, broccoli, Brussels sprouts, cabbage, cauliflower, collards, kale, kohlrabi, mustard greens, radish, and watercress.
  • Vegetables and fruits that are high in resistant starch are very beneficial to the friendly bacteria in the gut. They include celery root, Jerusalem artichokes (sunchokes), jicama, parsnips, plantains, taro root, turnips, and unripe fruits like green bananas, green mangoes, and green papayas. (These three green fruits are exceptions – they are low in lectins.)
  • Other vegetables that help your gut bacteria are artichokes, asparagus, beets, Belgian endive, celery, carrots, garlic, hearts of palm, leeks, mushrooms, okra, onions, and radicchio.
  • Nuts particularly macadamias, pecans, pistachios, and walnuts.
  • Fruits (except avocados) should only be eaten in limited quantities due to the high fructose content. Eat local and in-season fruits.

Ease the Holiday Stress of Family Meals

Will you be visiting your family for the holidays? Do you have any concerns that you’ll fall back into old, familiar eating patterns that work against you and sabotage your health?

Most people say their stress climbs during the holidays, and weight gain is one of the stresses. The food and alcohol that are everywhere during the holidays can too easily become part of the coping strategies used for dealing with the other stresses: long lines, crowds, expenses, family conflicts, and so on.

What did food patterns look like in your early family years? Family patterns may affect your eating behaviors during your family visits this holiday season and add to your stress.

In many families, eating is part of the family dynamic, but in some families it’s the major part. Overeating is accepted, expected and encouraged – and overweight is simply ignored.

In other families, food involves power games and control issues:

  • who can get whom to eat what (and how much)
  • who can get whom to gain weight during the visit
  • who pushes others to eat dessert just to feel better about eating it her- or himself.

Sometimes one family member is the “food pusher”; sometimes there’s group pressure.

All of this is rather crazy stuff, but it can affect us. And some folks appear to have few defenses against these behaviors. Here are a few strategies to help.

One-Meal Strategies

If you’re visiting for only one meal, eat healthful foods before you go. It will be easier to turn down unhealthful items if you’re not starving, or even not very hungry.

Even better, eat protein before you go. That will stabilize your brain chemistry so you can avoid temptations and stay in control with ease.

Work out before you go. It’s a reminder of who you are now, and another way to stay on track. Why undo the benefits of your workout by overeating unhealthful foods?

Bring a healthy dish with you – even if you’re not asked. Heck, ESPECIALLY if you’re not asked. Take food you’d feel good about making a focus of your meal, and bring plenty for everyone.

Organize a group walk after the meal, even if there’s initial resistance. The walk will help you, and turning it into a family event will make it social. It needn’t involve every family member. When you return, it will be easier to make wise decisions about further eating.

Extended-Stay Strategies

If you’re visiting for a few days, take healthful foods with you and eat them as snacks or part of your meals during the visit.

Take along some reminders of your present life. Stay connected in a few ways to your present life to remind yourself that you’re no longer the child who grew up in that toxic food environment.

If you’re asked to help with meal preparation, use that perfect opportunity to make something healthy and delicious for everybody.

Find ways to work out while you’re there. Even a 10-minute workout can help if you do intense intervals.

Follow the other suggestions above, as well.

Does this mean you can’t indulge at all for the holidays? Obviously not, but be in control. If you do indulge, be sure you have decided when to do so, what you’ll eat, and how much. Have a plan – and follow it – for getting back on track, preferably right after your indulgence.

The More You Sweat, the Less You Bleed

The first time I saw this quote was in a Reebok ad. Since then, I’ve learned that it was taken from a statement attributed to George Patton: “The more you sweat in peace, the less you bleed in war.” That statement is far removed from the topic of this article, so let’s stick with the Reebok ad.

The meaning of the Reebok quote was clear: the harder we work in training, the less we suffer in performance, that is, on race day.

While athletes will see that as common sense, I’d like to take the concept a step further to food – and specifically to sugar addiction.

Recently, I was reminded of how true the statement is when a man at work was eating cookies after his lunch. Someone else at work warned him not eat them in front of me, but the cookie guy confidently replied, “Joan doesn’t care.”

How Great Is It Not to Care?!

He was absolutely right. That made me think about how fortunate I am to have gone through whatever struggle was associated with my sugar journey – because I now have the ability not to care what other people eat, no matter what it is and even if it’s right in front of me.

Last holiday season, a different man at work was deliberately eating – in front of me – some cookies made by a woman on the staff. He was trying to eat them in a way that would tempt me – closing his eyes and making noises of pleasure as he ate each bite, and so on.

I’ve told that story to a few of my clients, and they react strongly to it. Perhaps they’re imagining how difficult it would have been for them, or maybe they’re thinking he was acting kinda jerky. But what the cookie monster in the story didn’t realize was, “Joan doesn’t care.”

How Tough Is It to Get There?

Working through a sugar addiction and quitting the stuff takes less time than people think. If you do it the right way, you can be through it in under a week.

Of course, if you want permanent results, it doesn’t end there. It’s necessary to eat differently, to deal with the cravings that will come up fairly frequently at first, and to stick with the new food plan so the cravings diminish and finally stop.

That’s the key point – the cravings stop.

Eventually, you reach the point of not caring what others eat or don’t eat. Call me a bad mother, but I don’t even notice what people eat unless someone goes out of his way to make noises.

Truth? I almost felt sorry for that guy. He was intentionally being mean (considering what he was trying to do) but had no idea how little it would affect me.

To me, cookies aren’t food. I don’t see them as temptations. I ignored two boxes of them sitting for weeks on the desk right next to me without a care. And just so you know, I used to love cookies. And brownies. And cakes, and ice cream, and fudge, and more.

I don’t bleed on race day – and every day is actually race day – because I was willing to sweat for a short time in training. That’s true freedom from sugar. And it’s there for you.

14 Ways to Relax Without Alcohol or Food

Happy hours can be a great way to unwind after a stressful day at work. You bond with your coworkers, talk about your day and listen to some upbeat music. Think it differently, if you make such activities a routine, you could be taking in more alcohol and empty calories than you want.

Plus, you may be training yourself to think that consumption is the only way to relax.

You can’t remove stress from daily life, but you can learn to deal with it without creating more troubles. Start with these ideas for relaxing without alcohol or food.

Calorie-Free Ways to Relax on Your Own:

1. Breathe deeply. Pause and take a few calming breaths. Inhale from down in your diaphragm instead of up in your chest. Lengthen your exhalations to match your inhalations. Focus on the air as it moves in and out of your nostrils.

2. Meditate and pray. Sit down for a few moments and connect with yourself and the divine. Observe your thoughts without judging them. Give thanks for your blessings.

3. Engage in visualization. Close your eyes imagine something that makes you feel happy and inspired. Picture yourself surrounded by family and friends or excelling at a task that you find fulfilling.

4. Draw a bath. Fill your tub with warm water and enjoy a luxurious soak. Buy fragrant bath salts or make your own. Set out fluffy towels, candles, and other accessories of your choice.

5. Stretch your body. Make it a habit of standing up about every half hour when you’re working at your desk. Place your hands on your lower spine for support, and do a slight backbend. Rise tall, and reach your hands down to the floor, bending your knees if necessary.

6. Take a walk. Stroll around the block or hike the trails at your local park. Pick a quiet time of day and explore new routes.

7. Appreciate nature. Scientific studies prove that life has the power to soothe us. Head outdoors or watch videos of sandy beaches and ancient forests.

8. Learn progressive relaxation. Experiment with progressive muscle relaxation. Start with your hands, squeezing each muscle group as you breathe in, and releasing as you breathe out. Continue across the rest of your body.

Calorie-Free Ways to Relax with Others:

1. Practice yoga. Yoga cultivates community as well as stress relief and physical fitness. Bring a friend with you to your next class. Invite others to join you for breakfast afterward.

2. Play sports. As long as you avoid extreme competition, sports can be relaxing. Schedule a game of tennis or darts.

3. Go dancing. Listening to music takes a moment step out on the dance floor. Sign up for rumba lessons or spend your next date night at a club with a live band.

4. Pet, your dog. Remember your animal companions too. Studies show that talking to them tends to be less stressful than interacting with humans because we don’t worry about being judged.

5. Talk it over. On the other hand, your fellow humans are probably going to have more insights into how to deal with your love life or conflicts at work. Call a friend when you need to vent or discover a different perspective on whatever is on your mind.

6. Laugh it up. Humor makes our struggles easier to bear. Spend time with others who encourage you to see the funny aspects of parenthood or practicing law.

Whether you’re on your own or surrounded by friends, you can banish stress safely and efficiently. Learning to relax without alcohol or food will help you to stay slim and peaceful.

Nuts Are Protein? The Myth That Won’t Die

When will people stop calling nuts protein? Recently, I wrote an article by request for what you might call a high-end crowd: the social and education circle of a doctor-turned-nutrition-educator.

The article topic I suggested was too ordinary for this doctor’s group, so we went with how alcohol can sabotage weight management during the holidays. It gave me room to add some science to the article to accommodate the higher standards of the audience. ‘Nuff said.

Regarding holiday parties or dinner buffets, I suggested the readers eat before the event, particularly protein. Because the doctor’s crowd includes many vegans, I felt compelled to let them know what is and isn’t protein.

Not surprisingly, the editor/doctor informed me that nuts are protein, as is quinoa. The good thing is I had my research ready, so I pass it along to you.

The Nut Numbers

Almonds, for example, are over 78% fat, mostly monounsaturated. The remaining 22% of calories are almost evenly split between protein and carbohydrate, with protein only slightly ahead (by 2 grams, or 8 calories, per cup).

Macadamias are over 95% fat, mostly monounsaturated. Out of the 962 calories in 1 cup of macadamias, carbohydrates provide about 76 calories, and protein only 44.

Cashews, another healthful nut, are 70% fat, 19% carbohydrate and 11% protein.

Pistachios are about 72% fat, 19% carb and 14% protein. These values are just approximate.

Nuts are wholesome, but the numbers clearly don’t substantiate the myth that they’re a protein food. No one calls them a high-carb food because they’re not, but the carbs in 3 of the above 4 nuts outshine the protein.

Let’s Face Fats

Let’s start calling nuts what they are – healthful unsaturated fats. They’re good to eat, but not for their protein content. Get protein a better way – and not from quinoa! One cup of quinoa has only about as much protein as a medium-sized potato. Potatoes are not usually considered a protein food(!).

Vegans who won’t eat animal products might consider using unsweetened hemp or vegetable protein powders as a viable source of protein.

Reading Food Labels – Ignoring Them Is Bad for Your Health

Food labels can help us make better health decisions. But yet, most people seldom give them much attention in any respect. Whether you’re attempting to shed weight, or just wash your diet, in case you’re not reading the food labels in the shop you can not possibly know just what you’re putting into your system. You are basically flying blind!

Here’s how reading food labels can impact your health in a positive way.

It’ll Give You the Information You Need To Make Smart Choices

If you are like most people if you do examine food labels the very first thing that you likely listen to is how many calories listed. But calories are really all about circumstance and do not tell the entire story. You have to be paying attention to the serving size these calories are predicated on. A fast glance at the food label of a pint of Ben & Jerry’s ice cream recorded at 270 calories may not seem like very much. But that is not the entire story! The Serving Size is really 1/2 cup and also for 4 servings. This means that you’ll just eliminate consuming 270 calories should you restrict yourself to just 1/4th of the pint. Yes, that also means that one night once you opted to complete a whole pint in once you ate over 1000 calories!

Food Labels Help You Hit Nutritional goals

Many Americans are not getting numerous crucial nutrients that they want. Among the most typical reasons why is simply because plenty of people don’t have any idea what exactly they are eating. As an instance, are you getting enough fiber in your daily diet? Many Americans aren’t. 1 way to change this is to first determine how much fiber you are already eating daily and subsequently adjusting your diet plan so. Begin with assessing the quantity of fiber to the food labels of everything you are already eating. When you’ve figured out exactly what your present average daily consumption is, you may start selecting foods with high fiber content to raise this figure.

Whilst food labels may supply you with lots of the info you want to make healthy food selections, it may frequently be beneficial to utilize an expert to help you ascertain what nutritional targets you need to try for. Why don’t you operate with a free gym trainer and think of a strategy together? If it sounds like something which may assist you.

Reducing Inflammation – The Less Inflammation You Have Is Better for Your Health

Inflammation is a process within our own bodies which it utilizes to protect us from disease and injury. Like all these things in life, a lot of even a fantastic thing can be bad for all of us. Any nutritionist or health coach will inform you that the typical American diet is filled up with foods which increase inflammation inside our own bodies. These include sugars, processed grains and bad fats which are all so typical in most junk foods. Only a couple of the issues connected with such a diet are muscle or joint pain, asthma or allergies, higher blood pressure and blood sugar issues. This type of diet also saps our energy that you need to make it through daily.

A Healthier Diet to Lower Inflammation

In case you’ve been eating a diet high in sugars, then you will soon sense a lot of benefits from the adoption of a diet consisting of foods that reduce inflammation. The following types of foods will help you in this regard:

• Fruits
• Nuts
• Leafy green vegetables
• Fatty fish
• Fresh herbs and spices

You may attain tremendous anti-inflammatory advantages from cutting out fried foods, sodas, processed carbohydrates and processed meats and incorporating these healthy foods into your daily diet. The fat in fish and nuts is a healthy form which also can help nourish your mind. Fruits and greens feature lots of essential minerals and vitamins that help keep you healthy in general while also fighting inflammation especially. When coupled with taking spices and herbs, which are full of antioxidants, you provide your body exactly what it requires to feel relief from the aches, aches, lack of energy and other indicators of a poor diet.

You’ll Thank Yourself

Adjusting your diet is among the most difficult prospects for many people. Most of us hear about creating New Year’s resolutions which are left a couple of weeks after and fitness center memberships of those trying to enhance their health through exercise heading unused after a couple of trips. You want to do anything is required to make this change occur on your own.

Educate yourself on nourishment on the internet and through publications and eBooks, and also combine forums on health-related sites and programs to get in touch with like-minded folks that will assist you to persevere. Should you will need a gym trainer to keep you on course, then that might be the wisest investment you ever make. The anti-inflammatory added benefits of a nutritious diet will provide you the energy and health to handle your daily life with a vigor which you might not have the ability to envision at the moment. When you’ve got this power to be living the life you always wanted, you will not ever need to return to the way you was.

What Is Healthy Eating? Healthy Diet, Beauty and Wellbeing

Healthy eating means eating a variety of foods that give you the nutrients you need to maintain your health, feel good and have energy, these nutrients include protein, carbohydrates, fat, water, vitamins, and minerals. Nutrition is important for everyone however we sometimes often slip into an unhealthy eating faze, we all do it. It can often depend on the type of work you do, family life or the lifestyle choices you are making.

Most people can improve their health by achieving long-term changes in the balance of foods that they eat.

Some individuals have additional nutritional needs, such as people with certain illnesses, on medication, in long term care such as the very elderly and children aged under 5. If there are any concerns a GP, dietitian or practice nurse should always be consulted.

Practical Tips:

  • Where possible go for wholemeal or wholegrain bread, pasta and cereals, to increase your fibre intake.
  • Choosing beans and pulses adds variety and fibre to the diet and they can be used to make more expensive ingredients such as meat and poultry go further.
  • Avoid having fried starchy foods too often such as chips and where possible go for healthy alternatives such as baked potatoes or oven chips.
  • Avoid adding too much fat to starchy foods for example, adding butter to potatoes or having thickly spread butter or margarine on bread.
  • Avoid adding rich sauces and dressings such as cream or cheese sauce on pasta go for a lower calorie version when possible.
  • When increasing fibre in the diet increase your fluid intake by drinking plenty of water to avoid getting constipation and dehydration.

How to eat healthy?

  • Eat these foods more often:
  • vegetables (especially ones that are dark green or orange)
  • fruit, whole grains (like barley, brown rice, oats, quinoa, and wild rice)
    lower-fat milk (skim, 1% or 2% milk) and milk alternatives like fortified soy beverages
    fish such as herring, mackerel, salmon, sardines, and trout for omega 3 oils
    lean meat (skin removed and fat trimmed)
    meat alternatives (like beans, lentils and tofu)

Follow these simple and easy to remember steps to help you eat healthy:

  • eat the recommended foods for your age, sex and activity levels.
  • read food labels when shopping, compare and choose healthier foods
  • limit foods and drinks that are high in calories, fat, sugar and sodium
  • use an ‘Eat Well Plate’ for guidance and to help you remember the proportion of each food group in a healthy meal

Happy Healthy Eating!