Five for Health
As a member of Lifetime
Athletic, I receive a monthly publication called Experience Life: the
No-Gimmicks, No-Hype Health and Fitness Magazine. The information for this
particular Lenten health topic is taken from this excellent publication: five
things that matter in restoration and maintenance of health.
1) Metabolism: dial it
up! Our body’s metabolism, which directly influences the rate at
which we burn calories, slows down as we age, and in any circumstance where our
health is compromised. Metabolism is influenced by the quality of
the calories we consume, and whether they “stoke” or “smother” our metabolism.
The more nutrient-dense a calorie is, the longer it takes to burn and the less
likely it is to contribute to weight gain. This is why proteins and complex
carbohydrates, such as those found in vegetables and legumes, are much
preferred over sodas, cookies, and crackers – simple carbohydrates and refined
sugars - for meals and snacks.
2) Inflammation: cool it down! Chronic inflammation,
the kind that festers deep within the body’s tissues, can lead to weight gain,
elevated cholesterol, heart disease, diabetes, and cancer. A common
culprit that contributes to chronic inflammation is processed foods;
ironically, most reduced-calorie and so-called “diet” foods fall into that
category. Processed foods are full of additives and chemicals that the body
does not recognize; a common “weight loss” meal of diet soda and a frozen,
low-calorie entrée is an “inflammatory nightmare,” according to a leading
nutritionist. Eating healthy, whole foods helps reverse inflammation, and as
this calms, the body can more easily recalibrate to a healthy weight. We
should reduce intake of processed foods and eat more anti-inflammatory whole
foods, such as berries, leafy greens, and cold-water fish.
3) Mood: boost it! What is your favorite comfort food? For
many, it is some form of starchy and processed carb-laden food. In
fact, though, some of the best mood-soothing and mood-boosting foods are
instead those that also nourish the brain. Amino acids are the
building blocks of protein, and an important one is tryptophan. The
body can’t make tryptophan on its own; it depends entirely on dietary intake.
Important sources are turkey, pork, flaxseeds, lentils, and
peanuts. People who do not eat enough tryptophan are more likely to
feel depressed, which often leads to unhealthy cravings. Mood is one
of the first places nutrient deficiency shows up; processed foods give our bodies
a chemical message that says “Be sluggish,” but wholesome foods make moods more
vibrant and help us to feel more alive.
4) Blood glucose: keep it balanced! When glucose (sugar) enters
the body rapidly, blood glucose soars and the pancreas releases insulin in an
attempt to metabolize the glucose and assist its movement into cells for
energy. Insulin can be overproduced in the presence of simple
carbohydrates, leading to falling energy levels and rising hunger. To
keep blood glucose and insulin levels at a steady state without extremes of
highs and lows, eat plenty of nutrient-dense foods, including healthy proteins,
fats, and fiber-rich vegetables, and reduce intake of sugar and grains.
Especially avoid diet sodas; their sweet taste can trigger insulin release even
if the actual sugar never arrives.
5) Your gut: heal it! A recent study in Science magazine
found that mice with an overgrowth of bad intestinal bacteria were more likely
to gain weight and develop insulin resistance, which is a precursor to type II
diabetes. Healing the intestinal tract will reduce inflammation in
the body (see # 2) and support the body in properly digesting and metabolizing
food. The first step is to identify and avoid foods to which you may
have an intolerance; the most common include gluten and dairy. The second step
is reducing intake of nutrient-poor foods like crackers, chips, baked goods,
sugary and fast foods, and anything that contains artificial ingredients and
preservatives, all of which can contribute to disruptions in healthy gut
flora. Raw vegetables are loaded with living enzymes; living foods
help “amp up” good flora. Be sure to include “whole foods,” such as
berries, dark greens, non-starchy vegetables, and legumes.
So – back to fresh,
whole basics for the best dietary plan! I read something else recently that
goes along with this topic: “If God didn’t make it, don’t eat it.”
Donna Swope
Genesis 1:29
And God said, “Behold, I
have given you every plant yielding seed that is on the face of all the earth,
and every tree with seed in its fruit. You shall have them for food.”
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