Nutrition that Does More Harm than Good

My Yoga Online - Food companies go out of their way to repackage and market their processed food items as nutritious and 'healthy'. These marketing strategies are rarely followed by improvements in the actual food quality. Therefore, we need to be diligent in knowing exactly what we are buying and putting into our bodies. Just by carefully reading and understanding food labels, you can empower your nutritional decisions. Here is simple list of food items we should avoid and replace as these common ingredients offer little to no health benefits and, in fact, may produce chronic health problems with regular consumption.

*Unhealthy Saturated Fats
Unsaturated fats come in many forms with some being more unhealthy than others. Unsaturated fats are any fats that are solid at room temperature. These fats typically have a negative effect on the body including the development of cardiovascular and circulatory conditions. The primary unsaturated fats to avoid/reduce are animal-based fats (meat and dairy) and 'trans fats' or hydrogenated oils. Hydrogenated vegetable oils have been processed so they have a solid consistency at room temperature and are a cheap substitute for more naturally occurring saturated fats like butter. Be mindful in reading foods labels as manufacturers are aware that people are now avoiding 'trans fats' and now reword these hydrogenated fat ingredients to hide them in the food labels.

*Simple Sugars
Simple sugars have a strong negative effect on blood sugar and hormone levels. These sugars quickly pass through the digestive system and create a roller coaster effect on the body's metabolic pathways. Simple sugars come a variety forms/names that should be avoided including: sugar, glucose, corn syrup, malt syrup, glucose-fructose, cane sugar. Just because it may say 'organic' doesn't mean it is good for you. Simple sugar is simple sugar! Great alternatives to simple sugars that offer a better way of satisfying sweet toothes are honey, agave (syrup), stevia, maple syrup, rice syrup and date sugar.

*High Sodium Intake
The high consumption of sodium has shown to increase blood pressure which can place the cardiovascular system at risk. Almost all premade/processed foods contain unnecessarily high levels of sodium to improve the taste quality. Our society has become very accustomed to sodium and most people have a difficult time enjoying food without this flavor 'enhancer'. Monitor your sodium intake by avoiding processed and prepackaged foods. Cooking foods from scratch with fresh ingredients helps control your sodium intake and allows you to explore other more engaging means of making foods flavorful. Many prepared spice and herbal alternatives are also available to help you shed the use of salt in your diet.

*Artificial Sweetners
Food manufacturers have tried to appeal to the public's interest in healthy alternatives by producing substitutes for sugar and other sweetners. Although these artificial sweetners reduce the consumption of simple carbohydrates, they appear to be presenting other long term health effects. Rather than waiting to see how these sweetners eventually act on society's health, one should just make a point of eliminating these chemical additives from one's diet. Look carefully for the following artificial sweetners in processed items: saccharin, aspartame, cyclamate.

Reading food labels is the first step to changing your dietary health. Know what ingredients mean and what they offer your body. Shift away from food items containing preservatives and other unwanted chemicals. Here is a list of additional items to watch for when reading labels:

*In avoiding artificial additives, watch out for labeling like 'flavor' and 'color'. Unless these items are specifically addressed as naturally occurring, move on to a better choice.

*For those still consuming meat products, be particularly mindful of 'nitrates' in what is supposed to be smoked-meat products like ham and bacon. Look for naturally wood-smoked products only.

*Added vitamins can often be mistaken for additives. Thiamin hydrochloride, pyridoxine hydrochloride, folic acid, d-calcium pantothenate, and zinc oxide are the scientific labels for common vitamins and minerals.

*Be mindful of 'amount per serving' when reading sugar, calorie, sodium and other component proportions. Often, the serving sizes are truly unrealistic for the average individual. When reading the labels, start with the 'amount per serving' and roughly readjust to the true serving size you would consume. You may find that the daily value % of unwanted items like sodium and sugar intake then sky rocket.

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Top Foods to Heal, Balance, and Nourish

My Yoga Online - For anyone feeling that their nutrition plan is lacking in offering optimal health benefits, here is our top 7 food items that should be added to one's diet. With this initial foundation of dietary changes, most people experience profound changes in their health and daily living: increased energy levels, improved digestion and gastrointestinal health, improved body weight management, increased immunity, reduction in chronic health conditions.

1) Whole Grains
*The majority of processed foods contain versions 'enriched white flour'. This highly processed flour contains little value in terms of fiber and carbohydrate quality. Replace as much as possible white flours with WHOLE GRAIN flours. Switch from white rice to brown or wild rice. Pasta now comes a great variety of whole wheat, multigrain, and even quinoa-based. When dining out, ask for these high fiber options as more restaurants are becoming more accommodating to those wishing for healthier alternatives. Shift from the habit of eating white bread and croissants, and feed your body with fiber-dense grains and flours.

2) Leafy Greens
*Green leafy vegetables are so readily available and so highly nutritious, however most people do not eat enough of them. Studies continuously confirm that populations that eat a diet high in green leafy vegetables run a far lower risk of heart disease and cancer. Fresh raw green leafy vegetables contain high doses of chlorophyll, easily digestible proteins, enzymes and a wide range of vitamins and minerals. These particular vegetables act as mini-transfusions for the blood, a health tonic for the brain and immune system and a cleanser of the kidneys. Try any of the following: rocket, spinach, dandelion greens, kale, watercress, parsley, lettuce, endive, chicory, broccoli sprouts and mustard sprouts.

3) Raw Nuts
*Raw nuts are excellent sources of protein, minerals, healthy mono-unsaturated fats and other nutrients as well they're good for promoting a healthy cardiovascular system. Consuming nuts has shown to lower the risk of heart disease, lower “LDL” (bad) cholesterol, and aids in reducing body fat and managing body composition. Consuming a small quantity of nuts between or prior to meals helps reduce hunger and increases the feeling of satiety, thus reducing the incidence of over eating. Nuts with the best nutrient value are walnuts, almonds, pecans, and cashews.

4) Omega oils
*A regular consumption of omega oils has shown to reduce bad cholesterol, reduce blood pressure and improve circulatory health. Our preferred source of omega oils is from flax seed. Flax seed oil can be consumed directly as prepared oils or as ground seed. Flax seed contains high levels of alpha linolenic acids, which is a type of plant-derived omega 3 fatty acid, similar to those found in fish. Regular intake of flax seed may also keep platelets from becoming sticky in the circulatory system therefore reducing the risk of heart attacks. Flax seed also contains a balanced level of soluble and insoluble fiber that, together, act as a natural cleanse and detoxifier.

5) Quinoa
*Quinoa is a gluten-free seed from South America that is high in protein, iron, phosphorous, B-vitamins and vitamin E. It has more calcium than milk, and has more protein than any other grain. Unlike most other vegetable-protein sources, quinoa is complete in all the necessary amino acids for cellular development, therefore it is an ideal protein for vegetarians. Although it is botanically a seed and not a grain, it is used in place of rice and is excellent in cold salads, cereals, with curries and satays, and, when ground as flour, in breads and cakes.

6) Sweet Potatoes and Yams
*Along regular potatoes are nutritious (when eaten with the peel), they pale in comparison to the level of nutrients of sweet potatoes and yams. Sweet potatoes are rich in complex carbohydrates, dietary fiber, beta carotene, vitamin C, and vitamin B6. When comparing the fiber content, complex carbohydrates, protein, vitamins A and C, iron, and calcium of sweet potatoes to other vegetables, the sweet potato ranked highest in nutritional value.

7) Herbal Teas
*Daily consumption of herbal teas is an easy way to dramatically increase your intake of antioxidants. Green tea, rooiboos, and honey bush teas offer the highest levels of antioxidants which promotes enhanced repair of cellular tissues from free radical damage. Have a glass of herbal first thing in the morning to aid in digestive mobility and continue to replace coffee, pop, and other caffeinated beverages throughout the day with these high-nutrient teas.

By adding these foods to your nutritional plan, you will create a powerful foundation towards healthy living. You can then build on these nutritional enhancements by gradually adding more and more vegetables, fruits, and super foods into your diet. Gradually, you will develop a cleaner diet free of processed foods, additives, and by products. Develop a conscious appreciation of what is going into your body. Go past the desire of satisfying only the taste buds and satisfy the requirements of the entire system. Eat to nourish, eat to heal, eat with mindfulness.

Strategize Your Meals for Effective Energy & Weight Management

My Yoga Online - Most people view nutrition and body weight management primarily from the point of quantity. How much am I eating? How does the caloric input balance with the caloric output? Having our focus solely on the 'how much' of eating grossly limits one's capacity to effectively nourish the body without generating a positive caloric balance and weight gain. Many people unnecessarily over-restrict the amount of food they eat instead of taking advantage of the 'when and how' strategies of nutritional plans.

Understanding the timing of when we eat along with how we eat can greatly improve our ability to management body weight and to sustain optimal energy levels throughout the day. With these strategies, we often find that we can consume more food without enduring sudden or gradual weight gain.

Looking first at the 'when' strategy of eating, we want to acknowledge the function of food. Food has a basic purpose of providing nutrients and acting as energy sources for cellular maintenance and function. We want to consume food just prior to or during periods when cells are requiring more fuel. When the cells shift into a lower state of energy consumption, our nutritional intake should be greatly reduced or eliminated.

Our society has grown accustomed to eating the largest meal (dinner) at the end of day which is also when most people begin to decrease physical activity. By flooding the body with a large meal (and a series of late night snacks), our cellular systems become overly saturated with nutrients and calories. This overflow of calories remains in the blood stream as broken down blood sugars and results in a cascade of hormonal releases. To bring the blood sugar levels back into a more balance state, the pancreas releases insulin that shunts these sugars into fat cells. An enzyme-lead chemical reaction occurs that converts these unused sugars into stored fat.

From the 'when' perspective, we want to consume our more calorie dense meals at the beginning and middle of the day to take advantage of daily physical activities that will consume these blood sugars and reduce the conversion of excess calories into stored fat. Many people do a major disservice to themselves by skipping or not eating enough breakfast. One's day starts off with improper fueling of the systems and limits one's energetic capacity to perform, interact and enjoy life. Make a point of nourishing your body first thing in the day and continue to fuel the body throughout the midday.

As the late afternoon and evening approaches, consumption should taper off with the last meal (and any snacks) ending well before bedtime. This can prove to being challenging at first as cravings and habits tend to tempt one. You can curb these cravings with herbal teas and by changing lifestyle patterns. One common factor in generating late night cravings is television. Television ads bombard us with nonstop food commercials. It becomes very easy to shift into unnecessary eating patterns when relaxing in front of the television. If your body weight management needs extra addition, consider reducing or replacing television watching with other more-productive activities like reading, crafts, walking, or meditation.

As you modify the timing of eating schedules, also consider the 'how' factor of your diet. By modifying your food combinations, you can also dramatically reduce the occurance of blood sugars being turned into fat. So now, you are eating a dense breakfast every morning consisting of oatmeal, fresh fruit, and whole grain toast. This meal appears to offer an abundance of nutrients and fiber, but is it acting as the most effective strategy of energy management. The answer is 'no'!

Even though this new pattern of eating breakfast provides a great source of energy, nutrients, and fiber, it is imbalanced by offering a very high proportion of carbohydrates and little protein or fat. Yes, these carbohydrates are considered 'complex' and are received better by the body (compared to simple sugars), but they are still readily absorbed into the blood stream. A meal that is predominantly carbohydrates (complex or simple) passes relatively quick through the disgetive system and does not keep one feeling 'full' for long.

Therefore, consider adding a 'slowing agent' to your meals. This 'slowing agent' should be in the form of clean proteins like raw nuts, seeds (ie sunflower), beans, legumes, and quinoa. Proteins are initially digested in the stomach. When we add a modest amount of clean proteins to our meals, the food is held a little longer in the stomach for processing. This increased processing slows down the passage of food into the small intestines and therefore the absorption into the blood stream. The overall effect is that our complex carbohydrates are received by the body more slowly resulting in less climbs in blood sugar levels and insulin releases. By holding food longer in the stomach, our appetite is more effectively satiated and we can enjoy more time between meals.

Some additional nutrition strategies:

*Break tradition and eat more meals. Instead of the classic 3 large meals a day, plan to eat 4 to 5 smaller nutrient-balanced meals and a few light snacks. Keep your energy levels consistent throughout the day. Having large periods of time between meals causes blood sugar and hormone levels to roller coaster.

*Always bring food with you. Avoid getting trapped without food by carrying a healthy snack like raw nuts, fresh fruit, or a salad. Just as we know that thirst is a sign of dehydration, hunger is a sign that we are passing into low blood sugar levels. Prevent hunger from setting in will insure that you are maintaining energy levels.

*Prepare meals in advance. When you prepare a meal, make enough to freeze extra for those busy days in the future. Plan ahead to avoid eating fast food or commercially processed meals .

*Appreciate your food. Make eating an event. Turn off the TV and computer, and eat mindfully. Taste and meditate on all the sensations. Be aware of satiety. Respect your food and what goes into your body. With this awareness, we develop greater discipline in making proper eating choices and patterns.

*Dieting does not work. Starving your body of food, starves your body of nutrients. The body reacts by holding in calories and shuts down metabolic processes. This collapse of metabolism results in future body weight management problems.

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