Greetings!
September 12, 2011
Thank you for your continued support of my newsletter. I am still having as much fun writing them now, as I did with my first one.
The "Back to School" time of the year, normally creates changes in our daily routines, and one of those changes can be a commitment to a new workout or exercise routine.
With any new fitness program, people are also interested in improving their diets. This month I decided to share with you some simple changes you can make to your diet, and improve your nutritional habits. It ran longer than I thought it might, so this month is part one, and I'll send you part two in October.
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Ten Things You Can Do To Improve Your Nutritional Habits: Part I
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What does it mean to eat well?? The answer to this question can be elusive, because each of us defines this differently. When I ask a patient this question, what they tell me often surprises me. I find that most people consider eating well, as abstaining from junk food or sweets. This is a good start, but there is so much more to good nutrition. Here are ten important things you can do to improve your nutritional habits.
Proteins are essential macronutrients that play a critical role in the body. They are required for the structure, function, and regulation of the body's tissues and organs. The best-known proteins are enzymes (catalyze chemical reactions) and antibodies (defend us against immune invaders through our immune system). Most people don't get enough protein in their diets.
If you take your weight and divide it by half, this is the total amount of grams per day that a person should consume, but this should be less for someone suffering with kidney disease. If you find this difficult to achieve through food intake, a good-quality whey, hemp, or pea protein shake would be a good addition to your diet.
I think whey protein is the best. Many people believe that if they are sensitive to dairy, they should not have whey protein. This is not the case in many instances. After all, eighty percent of the protein in human breast milk is whey. I can muscle test you to see if whey or other proteins are right for you. Another way to add protein to your diet is by eating quinoa. Quinoa is a complete protein by itself, and its nutritional qualities earn its categorization as a super food.
Water makes up 60 to 75 percent of the human body. Most people do not get enough water. Each of us should have half our body weight in ounces of water per day. If we are exercising, drinking alcohol, pregnant, in extreme hot or cold environments, then we should increase our water intake accordingly. If you are thirsty than you are already dehydrated. If you drink new york city tap water, make sure that it is filtered.
I believe that the chlorine and fluoride in this water is harmful to our bodies, as it is so close to iodine on the periodic table that it competes to replace iodine in the body. Iodine is essential for our immune systems. If you drink bottled water, try to go with one that is more alkaline than acidic. You can Google your water's alkalinity. Alkaline water tends to be better for our bodies, as we tend to have more of an acidic intake from a vast majority of foods we consume.
Limit your sugar intake, which includes foods that make your blood sugar spike. Foods like white potatoes, pasta, and white flour contain simple sugars that cause your blood sugar to spike. They give you a burst of energy, but are accompanied by a crash. Sugar causes the immune system to shut down for five hours after it is consumed. It is pro-inflammatory, which leads to disease in the body.
It is very important if you are struggling with a musculo-skeletal or systemic problem to cease sugar intake. The glycemic index is a good way to figure out what foods are high in sugar. Generally, it is good to choose foods that are below 55 on the glycemic index.
Make sure you are eating good fats! Our nervous systems are composed of fifty percent fat. The building blocks of hormones are fat. Vitamins A, D, E, and K are fat soluble and only work accompanied by fat. Fats are important energy stores in the human body. Fats are essential for the integrity of the hair and skin. Get over your fear of fats! It is a myth that they will make you fat.
Excellent sources of good fats are eggs (organic, free range is best), avocados, oils (olive, palm kernel, and coconut are my favorites) two tablespoons per day are ideal, nuts, and organic butter ( organic butter is great for you). Coconut oil is being administered to Alzheimer's patients with outstanding improvements in cognition. Coconut oil consists of medium chain fatty acids, which help the brain as an energy source.
There are different types of fats, and there is a myth that saturated fats are bad for you, and that you should only eat unsaturated fats. This is not true. I do recommend staying away from trans fats ( in cookies, donuts, fried foods, processed foods). They are not good for you. The increase of the low-fat diet phenomenon since the 1980's has correlated with an alarming increase in obesity rates.
By 2030, fifty percent of the U.S. is expected to be obese, and this isn't because they are eating healthy fats. Many anxiety-related conditions are a result of not getting enough healthy fats. The nervous system requires good fats to produce serotonin and neurotransmitters. Many people on anti-anxiety medications are also on a low-fat diet. If your diet consists of thirty percent good fats than you are a healthy eater.
Cruciferous vegetables include broccoli, cauliflower, cabbage, brussels sprouts, bok choy, kale, collard greens, daikon, turnips, rutabaga, radishes, and mustard greens. These vegetables contain phytochemicals that are anti-cancer. They have been proven to reduce the risk of many different types of cancer and help the body detoxify.
Breast, prostate, colorectal cancers are just some of the cancers that have been proven to be reduced by consuming cruciferous vegetables. Try to get at least one serving per day from this group of vegetables. I love brussels sprouts because they are high in protein.
Next month's newsletter will include more tips on improving your nutritional habits. Try these first five for the next month, and see how much better you feel from these simple tips.
Healthfully yours,
Dr. Louis Granirer
Holistic Chiropractic Center
  
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