Billings Wellness Examiner: 10 steps to keep Swine Flu out of your house

Billings Wellness Examiner: 10 steps to keep Swine Flu out of your house

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Are sweet cravings sabotaging your health? Mind these Do’s and Don’ts

It’s a common theme; at about two or three in the afternoon many folks start to feel sleepy and began the subconscious hunt for anything that will boost their energy and mental clarity.

The first thing often available is the candy in a co-worker’s cubicle, the left over Girl Scout cookies still sitting in the cupboard, ½ a loaf of leftover garlic French bread, or a slam dunk through the nearest drive through to score some French fries and a chocolate shake. Before there is even time to revel in the gratification of satisfying a craving, the binge episode has wreaked plenty of carnage and guilt, with little recollection of the amount of food that was just devoured.

An hour or two later, the victims of the sugar and carbohydrate binges are crashing, and hard. The newly aroused sensation of hunger and fatigue will send many of these same folks back to the fridge or vending machines for more snacks. The cycle often doesn’t stop until well after dinner with the last lick of the ice cream bowl or fistful of crackers and pretzels. Of course, this cyclic pattern of cravings and binge eating not only carries the more obvious problem of unwanted weight gain and increased cravings for sweets and simple carbohydrates, but can also result in a multitude of chronic health concerns, including the development of adult onset type II diabetes, obesity, metabolic syndrome, and cardiovascular disease.

Fortunately, cleaning up the diet can curb sweet cravings, reduce caloric intake and weight gain without hunger cravings, and reverse the course of many chronic diseases. In addition, energy levels and mental clarity will increase and many folks find their afternoon binge eating patterns replaced by a new found desire to exercise. Put sweet cravings under control with three Do’s and three Don’ts:

Do’s

1.

1. Do eat lean proteins, or those that are high in omega 3s. Choose hormone-free, boneless, skinless chicken breast, wild caught cold water fish, lean cuts of lamb, turkey, eggs, low-fat white cheeses, and tofu. Approximately six ounces of protein a day is recommended as a general rule to keep cholesterol levels in check (Natural Standard, 2009).
2. Do eat more fiber. Choose from legumes, greens, fibrous fruits, and whole grains. Fiber helps restore the functions of the digestive tract, help the body to feel full, and positively affect the way the body processes sugars, or more specifically, blood glucose levels, which can lead to weight gain and insulin resistance when left unchecked (Institute of Functional Medicine, 2008).
3. Do eat 25-30 percent of total calories from fat, with less than 10 percent coming from saturated fats. Choose cold pressed olive and grape seed oils for cooking, walnut and flax seed oils for salad dressings and marinades, avocados, raw nuts, and seeds. Measure out serving sizes in advance to keep from overindulging in too many extra calories. These good fats will also help the body feel full and are vital to healthy skin, hair, and cell health. Conversely, avoid margarines, fractionated palm oils, high animal proteins, candy bars, cake, and fried foods (Natural Standard, 2009).

Don’ts

1. Don’t choose white foods. White potatoes, white breads, starchy white rice, white granular sugars, and bananas are example of foods that are high in sugar and calories, which can lead to insulin resistance and sugar cravings (Institute of Functional Medicine, 2008). Opt for whole grain breads or brown rice, fresh berries, yams or sweet potatoes, and plenty of rainbow colored fruits, legumes, and veggies.
2. Don’t keep candy, sweet rolls, prepackaged processed foods, cookies, cakes, and ice cream in the house or office. Instead maintain a ready supply of fresh whole fruit, raw almonds, unsweetened salsas, hummus, veggie sticks, whole grain cereals, and low fat yogurt on hand for in-between meal and after dinner snacking. Remember that prepackaged pasta sauces and condiments also may contain hidden sources of sugar and saturated fats. Always read labels.
3. Don’t eat in front of the Television or computer. This dangerous habit can lead to mindless consumption of unwanted calories that lead to weight gain and can encourage eating to satisfy boredom rather than true hunger. Instead, drink hot green tea, water, or during meal time sit at the table and actively engage in the meal, appreciating the food being eaten. This practice alone is often the first step to awareness toward improving health.

Try a seven day challenge incorporating the above tips and see what happens. The first three days can be rough, but by the end of the week cravings generally subside and the body begins to learn to read appropriate hunger signals. Most importantly, energy levels will begin to resume and weight loss efforts will be much more productive!

For more info: Is your diet additionally restricted by food intolerances and allergies? Visit www.glutenfreefitness.blogspot.com

Asthma Season - Time to Clean Out the Pantry?

Eating a low-inflammatory diet can help to alleviate some of the symptoms associated with asthma.

While most asthma symptoms are also triggered by allergies to environmental factors, such as pollens, dust, molds, smoke, smog, grasses, and chemicals, often the foods ingested on a daily basis may be wreaking additional havoc under the surface.

Sometimes just a four week detox can help identify problem foods and restore healing in the body by addressing the problems causing inflammation in the gut. According to Lipski (2005), between 1980 and 1994 the incidence of asthma has risen by 75 percent, particularly in children under the age of 14, and is still rising (p. 300). Traditional treatments often include prescription inhalers for emergency attacks, long term medications, using air filters and humidifiers in the home, keeping inside dust to minimum, using hypoallergenic bedding and organic cleaning supplies, managing stress, and avoiding known environmental triggers. However, it has been discovered that those suffering from asthma also have inflammation in the digestive tract, making them highly susceptible to leaky gut syndrome and candida fungal infections. (Lipski, 2005).

As a result, it is vital to get rid of chemicals, sugars, and processed foods in the diet and to especially avoid the top inflammatory foods. Andrew Weil, M.D., an expert in the field of health and nutrition, asserts that the following 14 food ingredients are pro-inflammatory and should be avoided completely (March, 2009):

1. Animal Fats
2. Artificial Sweeteners
   
3. *Coconut Oil (some feel pure coconut oil used in home backing is okay, but the processed variety added to many packaged foods should always be avoided)
4. Corn Oil
   
5. Cottonseed oil
6. Fractionated oils
7. High fructose corn syrup
8. Hydrogenated and partially hydrogenated oils and shortenings
9. Margin (instead opt for Earth Balance olive oil spread, which contains no trans fats or hydrogenated oils)
10. Palm or palm kernel oil
11. Mixed vegetable oils
12. Safflower oil (High oleic versions are okay)
13. Soybean oil
14. Sunflower oil (High oleic versions are okay)

Instead, replace with these top foods rich in antioxidants and essential nutrients:

• Fresh whole fruits, especially those in the berry family, such as blueberries, grapes, cranberries, and cherries (Pratt, M.D. & Stevens, 2005)
  
• Deep green vegetables, such as spinach and broccoli (Pratt, M.D. & Stevens, 2005)
• Essential fats in the form of olive oil, flax seed, tree nuts (if not allergic), and cold water fish
  

Also give the body time to detox by temporarily removing the most common allergy foods, such as peanuts, wheat, eggs, dairy, tree nuts, soy, and citrus for a few weeks. Also, eliminate all sugars and processed foods. Do eat plenty of the following:

• All rice; long grain, brown rice and wild rice contain the most nutrients and will have the least negative impact on blood sugars
• Dairy free, and casein free non-dairy milks (almond milk or rice milk are low allergenic substitutes)
• Legumes, such as black beans, pinto beans, and and navy beans
• Deep colored fruits and vegetables, prefereably fresh organic
  

After 3-4 weeks, slowly reintroduce one food that was previously eliminated, for 3 days; if no exacerbation of symptoms occur, then try reintroducing a second eliminated food. If symptoms do occur, then avoid that particular food. Continue to avoid the list of pro-inflammatory foods at the beginning of this article, as well as all other sugary and processed/prepackaged foods and the foods identified through the elimination process.

The added nutrients from the list of replacement foods, and the removal of inflammatory foods and food allergies will help to reduce the frequency and severity of environmental-allergy related asthma symptoms in many patients (Lipski, 2005). Talk to your health care practitioner about adding in supplemental support, such as vitamin C, Quercetin, Magnesium, EPA/DHA, and Vitamin E to further repair the immune system and offer nutrient support that may have been depleted through the long term use of corticosteroid asthma and allergy medications. Finally, actively manage stress. Incorporate exercise and deep breathing techniques, manage body weight, engage in enjoyable activities, and get sufficient quantity and quality sleep of every night.

References

Lipski, E. (2005). Digestive Wellness, 3rd Ed. McGraw-Hill.

Pratt, S, M.D. & Matthews, K. (2005). Super Foods, Fourteen Foods That Will Change Your Life. Harper Collins Publishers.

Weil, A. M.D. (March 2009). Tip of the Day. The Anti-Inflammatory Diet: 14 Ingredients to Avoid. Retrieved March 30, from www.drweil.com

Cindy Swan, Lifestyle Educator
Center for Functional & Integrative Medicine