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| Eat to Live
Customized Nutrition
February 22, 2010 |
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Welcome to all the new readers we have this issue, thank you for your interest and feedback. The information we are subjected to on a daily basis about health and wellbeing is incredible yet overwhelming. How do you make sense of it all, and how can you relate it to yourself specifically. If there is something you would like to learn more about please contact me and I will include it in a future newsletter. I am available for private consultations where we discuss individualized nutrition...together we figure out what is best for you.
An update on the WASP program, so far the participants are going strong, working out hard and really making positive dietary choices. Keep focused, you are all looking and feeling better by the day!
Tonight I was invited to do a talk for a Multiple Sclerosis support group. If you know of anyone with MS please contact me. This support group meets monthly and would love to have you as part of their family. I have complete details for anyone interested.
To my weight loss clients, I am so proud of you all and know that some days are harder than others. Deep down you know what you need to do, and where you want to end up but getting there sometimes seems emotionally taxing. Take a step back, focus on what you want in the future, and tell yourself you WILL get that. I am here for support between apppoinments as many of you know, so please contact me when you need a pep talk!
Melissa
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Nutrition
The Caffeine Debate
The National Osteoporosis Foundation claims there is a significant interference of caffeine with calcium absorption. The Palo Alto Medical Foundation recommends avoiding caffeine when eating iron rich foods since it inhibits absorption. The Cystic Fibrosis Foundation advises avoiding caffeine because it decreases bone density.
WebMD states that about 300mg caffeine (equiv of 3 cups of joe) causes no harm in healthy adults. At higher levels (744mg) it can increase calcium and magnesium loss in urine, but can be offset by adding 2T milk to coffee. However, in older women there is a link with caffeine and hip fractures. Hmmm...and the plot thickens...
Well I'm not a University nor am I a National Foundation, but here's my opinion anyway...Since caffeine increases transit time (you know what I'm getting at with this), that means your food spends less time in the GI tract where it normally hangs out to donate its nutrients. To some degree it is negatively impacting our nutrient levels so we need to pay closer attention.
It appears that caffeine can inhibit the absorption of vitamins and minerals, and also increase elimination from the body. As to what extent this happens is unclear. Studies are proving to be a little contradicting. Something to keep in mind however is that caffeine is not limited to coffee, but also other sources such as tea, soda, energy drinks, diet pills, cold medications and chocolate. Consider the amount of caffeine you usually end up with, and how close to your meals are you ingesting it. I recommend caffeine in moderation, and between meals rather than with them as a precaution if you aren't ready to give it up.
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Natural Health
Do your feet have a case of the itchies?
Black walnut is naturally an antifungal, antiseptic and antiviral. It is great for athletes foot, skin irritations and wounds. Athletes foot (tinea pedis) is a fungal infection that results in burning, itchy skin...not the most comfortable situation. Black walnut powder can be sprinkled in the shoes between workouts, directly into your socks or on feet before bed to keep them nice and fresh. Even if you don't have athletes foot, I bet there are a few bacterial stow-aways hiding in your kicks that could be taken care of. No fungus but just plain ol' stinky feet? This stuff smells great also.
Lynn has the best homemade black walnut foot powder that we've been using for years. I will be heading to CT this friday to stock up on herbs and products so please contact me if there is anything you would like.
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Exercise
Diabetes & Exercise
You know exercise is important, great we've made that loud and clear. Exercise alongside a healthy diet is even better, you've heard that a million times as well. But what is the reason?
Exercise in general has numerous health benefits like elevated mood and energy, decreased depression, better mental focus, healthier heart, enhanced sleep, better circulation, boost in self esteem, increased metabolic rate, better flexibility and range of motion, and improved glycogen storage.
One of the most important benefits however, is that exercise helps to control blood sugar levels. We have a winner! Type I diabetics may need less insulin, and Type II diabetics may be able to control blood sugar levels without medication. (Take note Type I diabetics may actually result in hyperglycemia or elevated glucose after exercise so it is wise to test blood sugars).
Immediate benefits:
During exercise the body uses glycogen (sugar stores) from the muscles and liver, as these stores run low the body uses blood sugar, resulting in lowered blood sugar levels. But it doesn't stop here. After exercise the body needs to replace glycogen stores, and so uses blood sugar to do so. Carbohydrates eaten soon after your workout are shuttled into muscle and liver, and aren't as likely to cause a spike in blood sugar like had you not just exercised.
Long term benefits:
Lowered body mass in Type II diabetics can result in decreased insulin resistance and lower A1C levels.
(Always consult a physician when beginning exercise, or before making changes to insulin or medication).
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Eat To Live
401.486.7089
Renaissance Fitness - 195 Broadway, Newport RI 02840
Peak Fitness - 200 Highpoint Ave, Portsmouth RI 02871
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