ITS MORE THAN .......

Carbohydrates and Fats

As I watch the health pundits continue to speak about health/obesity and only refer to the amount of calories taken in and the amount of energy output exclusively, I become alarmed and dismayed. My concern is because good health is more than about calories. It is about the type of calories as much as it is about the amount. You must pay attention to what is in the food and how the food affects your body. I have written several articles referencing these concerns so let me try to pull some of it together in one place.

Overwhelmingly there is more evidence that balance is what is most important. A balanced diet will promote higher energy levels, more efficient digestion and usage of fuel with lower rates of diet related illnesses. There are foods our bodies digest well and foods that throw them into disarray and cause undetected long term stress causing our organs and muscles to work harder to maintain balance. I will attempt to explain some of this without all of the technical language that causes readers to glaze over and click on something else.

Good Carbs vs. Bad Carbs.

Let’s start with High fructose corn syrup which is a deadly carbohydrate that our body does not recognize and therefore we do not process in an effective and efficient way. Studies indicate that when lab animals consume the same caloric amounts of fructose as opposed to sucrose (table sugar) they gained significantly greater amounts of weight. Additionally, the fat was belly fat which studies also indicate lead to a myriad of health problems including but not limited to obesity, heart conditions, and believe it or not erectile dysfunction. Ladies and gentleman is it worth the risk.

"When rats are drinking high-fructose corn syrup at levels well below those in soda pop, they're becoming obese -- every single one, across the board. Even when rats are fed a high-fat diet, you don't see this; they don't all gain extra weight, said Bart Hoebel, who specializes in the neuroscience of appetite, weight and sugar addiction.

 https://www.princeton.edu/main/news/archive/S26/91/22K07/

 We often hear avoid carbohydrates and there is at least one popular diet that indicates this is the problem and encourages us to avoid them at all risk. Well, that is not correct either. All carbohydrates are not the same and vegetables, whole grains, and beans are great nutritious carbs that also contain proteins and fiber. These added nutrients are important to our bodies. Why you ask? Well the fiber slows down the sugar absorption thereby reducing the spikes in blood sugar levels. This lowers your risk for type 2 diabetes. Certain fibers found in whole grains and beans lower the bad cholesterol and make us feel full quicker so we eat less.

So what are the bad carbohydrates? This is easy to define. First if it is white it is not right for your body. White flour and sugar is refined and has no nutritional value for you. Sugar and refined grains such as white flour provide quick energy. Although this may seem fine for the moment there is scientific evidence that suggest these spikes in blood sugar levels stresses our organs and leads to type 2 diabetes. Diabetes alone attacks every system in our body including our muscles and organs. You have to really pay attention because in many cases where a product is marketed as low calorie or low fat these bad carbohydrates are being added to supply additional flavor. 

Good Fat vs. Bad Fat

Over the years fat has taken a beating and has become the scapegoat for bad health. Fat free foods have popped up everywhere without the real understanding that like carbs there are good fats and bad fats. Essential Fatty Acids such linoleic acid and alpha-linolenic acid are necessary for many bodily functions including brain function and the growth and development in children. Again balance is important as linoleic acid from meat is associated with inflammation heart disease and other serious health issues. However, alpha linoleic acid (omega 3 fatty acid) from fish, flax seeds and other sources are associated with positive health outcomes such as improving brain functioning, lowering blood pressure, and a reduction in heart disease and arthritis.

The problem with our intake of fat is that it is usually the bad fats. We eat tons of saturated and Trans fat which is associated with high cholesterol, heart disease, high blood pressure and stroke. We are eating these foods because they are prevalent in our food supply while the real information regarding the problems is not. Even in products labeled 0 Trans fat, by law, they are allowed to have trace amounts that add up quickly. The biggest issue is the processing that allows for a tastier product and longer shelf life. A process called hydrogenation is the culprit since it converts some unsaturated fats into saturated Trans fat. There is no dietary requirement for Trans or saturated fats.

Acid and Alkaline Balance

I am sure we all remember our High School Science classes when we measured the ph balance of various chemicals. Well the body is the most complicated chemistry experiment ever and we are no different. We have a ph and when it is balanced we will likely  to remain healthy. When it is not we will begin to fail. For good health the human body should be as close to neutral as possible or slightly on the alkaline side since when our ph falls below 7 dysfunction and destruction of our internal systems begins but is rarely detected. When we become acidic, in order to maintain balance the body makes internal adjustments which stress our body and result in short and long term illness.

The American diet, which is being exported to the world, is primarily composed of acidifying elements like proteins, refined grains (cereals) and sugar (all). The following list of  foods are  acidifying: red meat, poultry, fish, mussels, shrimp, cheese, animal fat, vegetable oils, whole and refined grains, legumes, white sugar, sweets, walnuts, hazelnuts, coffee, tea, cocoa, mayonnaise mustard and Ketchup. Yes all of our favorites but remember this is about balance. So the question is “what are the foods that promote an alkaline internal environment?”

Alkalizing foods consist primarily of green and colored vegetables and potatoes (with the exception of tomatoes). I want to be specific about these as well so there is no guessing on anyone's part.

·        Potatoes

·        Green vegetables, salad greens, green beans, cabbage, bok choi

·        Colored vegetables like beets, carrots, red/green/yellow peppers

·        Bananas dried fruits unless acidic to the taste

·        Almonds, chestnuts, brazil nuts

·        Milk liquid and powdered, large curd cottage cheese, cream, butter

·        Avocado, black olives

This information is not new or hard to find and in fact there is a famous chef in NYC that is changing his restaurant menu to include acid/alkaline balanced meals as he better understands the relationship between different foods and their impact on our being. Let’s analyze the simple meal of a hamburger with fries. Seems like it should be on the bad fuel list but in this context no. It is a balanced meal. Its value could be improved if the potato was baked however without the potato you have a highly acidic meal consisting of white flour, tomato, fatty beef protein, ketchup (sugar & salt), salt and pepper. All of these items are acidic and force our organs to export essential minerals to offset the impact of the acidic intake. When you add the potato you reduce the stress on your internal organs and increase the nutritional value of the meal.

Effectively using this information I am sharing requires us to pay attention. The first step to succeeding at anything is to Pay Attention to detail as well as the big picture. Understand the goal here is not to be thin but to be healthy. I see and know many thin people who are not healthy and have chronic diseases that are limiting their ability to enjoy their lives.

 Internal acidifying of the body causes unseen damage to your internal organs and over time may manifest themselves in the following ways:

·        Lack of energy: constant fatigue, loss of physical tone, and psychic drive, heaviness in the limbs, feelings of inability to cope, sudden loss of energy after eating acidic foods.

·        Lower body temperature: sensations of intense and deep inner chills

·        Weight loss due to decalcification of bones to replace loss minerals

·        Tendency to get infections because of a compromised immune system.

This is an abbreviated listing as the complete list is very long and specific. I will post it in its entirety later so that you may be able to understand what is happening with your body despite not having a diagnosis and/or reducing or eliminating the amount of medications you are taking.

http://www.naturalnews.com/038274_alkaline_foods_improved_health_conscious_eating.html

But if nothing else, understand there is more to being healthy than losing weight and looking healthy. Being or becoming healthy is about pay attention to the facts. And the facts are

·        It will take attention, time and effort to go to the gym or workout/move at home or work.

·        It will take attention, time and effort to prepare the best fuels and combine them for balance.

·     It will take attention, time and effort to shop for the best fuels especially if you are in a neighborhood denied healthy food.

·        It will take attention, time, and effort to pack a lunch for work or a long ride.

This is not intended to be critical. It has taken me 25 plus years to get to this point where I am making conscious decisions about my health and if you have not started it will take you some time as well. My mission is to provide the research to you and remove the only barrier that I can control by providing research and experiential information to you. I hope you absorb it as it is intended to provide motivation support and reliable information.

Take the time to question how you feel. It may not be because you are aging. Yes aging has some impact but aging well is the key to being able to do 99% of what I could do five and ten years ago. I want that for each of you as well. Can you imagine being able to compete with people 20 and 30 years younger than you and succeed? Well you do not have to imagine it; you have the ability to make it a reality. It feels great when they approach and their first question is, “how old are you?” I love telling my age when it is being asked because I am doing things people do not expect me to be able to do.

In the past aging was blamed for many things. Well we know better now and it is clear that if we Get Up Get Moving, we will be better off for having done so no matter what our affliction may be. I encourage you to Pay Attention to how you feel and ask yourself, “Is it possible for me to feel better?” You know before you ask the answer is yes.

Remember

CHIT CHAT WON’T BURN FAT

The complete listing of ailments caused by the body’s ph being acidic is below:

CONDITIONS CAUSED BY

· Acidic Blood Ph

   Lack of energy: constant fatigue, loss of physical tone and psychic drive, decreasing activity, tires easily, difficulty in recovering strength following physical or mental effort, sensation of heaviness in the limbs, frequent and sudden feelings of inability to cope, sudden loss of energy following the consumption of acid foods

·  Lower body temperature: sensations of intense and deep inner chills, frequently feels cold weight loss specifically due to the decalcification of the bones

·  Tendency to get infections because of decreased effectiveness of the body's defenses

MENTAL CONDITION

·         Loss of drive, joy, and enthusiasm

·         Sadness, dark thoughts, depressive tendencies

·         High irritability  Nervousness: agitation without cause, hyperactivity sensitivity to high-pitched noises and often startled by them, easily stressed, difficulty dealing with stress

HEAD

·         Very pale face (due to capillary contraction)

·         Frequent Headaches

·         Eyes tear easily and are sensitive (to cold' smoke' etc')

·         Conjunctivitis

·         inflammation of the corneas and eyelids

MOUTH

·         Acidic saliva

·         Loose Teeth

·         Inflamed sensitive gums, mouth ulcers

·         Cracks at the corner of the lips

·         Irritation of throat and tonsils that lead to recurring infections

TEETH

·         Teeth are sensitive to hot, cold' or acidic foods

·         Dental cavities

·         Teeth have a tendency to crack or chip

·         Pain in the nerves of the teeth

·         Acids attack teeth externally {through acidic foods and saliva) and internally (acidic blood)

STOMACH

·         Excess stomach acid

·         Acid regurgitation

·         Stomach Pains and Spasms

·         Gastritis

·         Ulcers

INTESTINES

·         Diarrhea attacks that expel acids

·         Rectal burning sensation

·         Predisposition to intestinal inflammation (e.g. colitis)

·         Discoloration of the stools from liver exhaustion

·         Anal fistula and cracking

·         Tendency to diarrhea

·         Cramps and abdominal pains

KIDNEYS AND BLADDER

·         Acidic urine

·         Burning and irritation in the bladder or urethra

·         Excessive urination due to renal irritation

·         Kidney and bladder stones

RESPIRATORY SYSTEM

·         Runny nose

·         Extreme sensitivity of respiratory  tract to cold

·         Prone to chills

·         Frequent colds and bronchitis

·         Sinusitis

·         Angina (chest pain)

·         Laryngitis

·         Enlarged tonsils

·         Adenoids

·         Allergic tendencies

·         Coughs and sore throats caused by irritation

SKIN

·         Acidic sweat

·         skin tends to be red and irritated in regions where there are heavy concentrations of sweat (knees, elbows, underarms, around the waist' under the band of a wristwatch or under rings that tarnish)' or around openings,{eyes, mouth, anus, vulva)

·         Skin splits and cracks between fingers and at fingernails

·         Fungal diseases

·         Hives

·         Itches

·         Pimples

·         variety of types of eczema' but most commonly dry eczema

NAILS AND HAIR

·         nails are thin and split and break easily

·         White streaks or spots on nails

·         Hair looks dull, has split ends' and falls out in noticeable quantities

MUSCLES

·         Leg cramps and spasms

·         Stiff neck and a general sensation of aching all over

·         Muscles of the nape of the neck and shoulders tend to be hard and Painful

SKELETAL AND JOINT SYSTEM

·         Mineral and calcium depletion of the skeleton

·         Osteoporosis

·         Rickets

·         tendency toward fractures (hip bone), which are slow to heal

·         Joint cracking

·         Joint hyper laxity

·         Locking vertebrae

·         Rheumatism

·         Arthritis

·         Sciatica

·         Slipped vertebrae

·         Herniated disks

·         Inflammation and hardening of the ligaments

·         Tendinitis

·         Migrant joint pain

·         Lumbar pains

·         Gout

CIRCULATORY SYSTEM

·         Low blood pressure

·         Poor circulation

·         Tendency to feel cold

·         Tendency to suffer from anemia and internal bleeding

·         Rapid heartbeat

ENDOCRINE GLANDS

·         Exhaustion and poor function of glands generally except for the thyroid, which tends to be overactive

GENITAL ORGANS

·         Inflammation of the genital tract by acids and infections (itching, swelling, inflammation of the uterus or vulva)

·         Vaginal discharge

NERVOUS SYSTEM

·         Acute sensitivity to pain anywhere in the body

·         Tenacious or migrant nerve Pain

·         Insomnia

·         Nevritis (tennis elbow)

CHIT CHAT WON'T BURN FAT

GETTING HEALTHY WILL REQUIRE

Policy Change

Existing research provides clear evidence that food deserts exist in numerous low-income communities and communities of color across the country, and that they have significant negative impacts on health, social equity, and local economic development. The balance of the research strongly suggests that making affordable, healthy foods more available to under served residents will lead to their making healthier choices about what to eat and, ultimately, better health, while contributing to economic and neighborhood revitalization.

While there is general agreement in the literature about the lack of access to healthy foods and increasing evidence about its consequences, fewer researchers have focused on the question of what are the most effective solutions. This search has largely been taken up by impacted communities and their advocates and supporters. Across the country, they are:

• Attracting or developing grocery stores and supermarkets;

• Developing other retail outlets such as farmers’ markets, public markets, cooperatives, farm stands, community supported agriculture programs, and mobile vendors (and ensuring public benefits can be used at these venues);

• Increasing the stock of fruits, vegetables, and other healthy foods at neighborhood corner stores or small groceries;

• Growing food locally through backyard and community gardens and larger scale urban agriculture; and

• Improving transportation to grocery stores and farmers’ markets.

Communities are using a variety of strategies to increase access to healthy foods, and their efforts provide several lessons for policymakers at the local, state, and federal level.

Until more systemic solutions are instituted, transportation barriers to fresh food markets need to be removed. Community groups and planners should evaluate existing transportation routes and improve coordination of bus routes, bus stops, and schedules or add van pools or shuttles to maximize transit access to grocery stores and farmers’ markets.

Longer-term transportation and land use planning should promote the co-location of food retail, transit access, and affordable homes. Communities and retailers can launch programs such as mobile markets, grocery shuttles, and grocery van delivery to improve access to healthy food. Community groups, residents, researchers, and government agencies should work together to identify areas that lack access to healthy food and to understand local economic conditions and regional food systems. Areas lacking access should be prioritized, strategies for action need to identified, and then advocates need to demand the resources, programs, and policies to solve the access problem.

Once underway, efforts should be monitored to examine progress over time, and advocates should seek the expansion of successful approaches.   Cities have many policy tools they can use to incentivize and promote healthy food retail including land use planning, zoning, economic development and redevelopment, and nutrition assistance. A recent analysis of retailers’ location decisions found that the land availability, market demand (and data demonstrating that demand), construction and operations costs, and approval/zoning requirements all pose barriers to locating in underserved urban areas.

Cities can help overcome these barriers by providing publicly owned land for food retailers, helping with land assembly, and identifying and marketing sites for grocery store development. Several cities have conducted internal assessments to understand how their agencies and departments can foster healthy food retail in under served neighborhoods.

Successful policies and programs need to be replicated and brought to a greater scale to increase healthy food access. A problem with such broad and negative impacts on health, economy, and equity warrants a focus at all levels—community, state, and national. Now is the time for bold, nationwide efforts to ensure that healthy food choices are available to all.

So after reading this what do you think about the policies to remove certain foods from the shelves? According this when presented with a healthy choice most often people will make the better choice of fuel. So where is the government in all of this? The quiet is deafening when it comes to the topic of our poor health directly caused by the foods that are denied to poorer communities. As a result we often choose what is available and if you are poor whether urban or rural, it is unlikely the best fuels will be available.

It is funny when you set out to do one thing and find yourself being drawn to a broader topic. I believe it will probably become what propels me to get involved again since it will take more than my blog to demand this issue is addressed. I know this is as major a long term threat as there is to the future of our communities and our country as any that exist. Our government allows the lobbyist pay for the policies that are in their monetary best interest without one concern for what happens to you and I. Look around you, “Are you better off?” In the context of health, the answer is a definitive and loud No!

Question is what do we do about it? Well first you need to get involved and educate yourself. Second share the information with your family and friends and encourage them to do something different. Third use the tools available to contact your local legislators and attend the community meetings to voice your concern. We cannot sit back and wait. Our health is getting worse and we are ingesting more chemicals in order to merely function. So Get Up Get Moving, to improve your health and the health of your community.

Remember, “CHIT CHAT WON’T BURN FAT”

GRAB A BANANA AND

EXFOLIATE YOUR SKIN.

Check out a great banana body sugar rub recipe here.

Banana Body Sugar Scrub

Bananas are a natural for body care. Their creamy pulp is luscious and soothing, and works well as a carrier for other ingredients. Banana is nourishing and moisturizing and can be used for gentle exfoliation and skin-tightening.

In this simple formula, bananas and sugar are combined for a wonderfully aromatic and gently exfoliating body scrub.

INGREDIENTS

1 ripe banana

3 tablespoons granulated sugar

7+ teaspoon pure vanilla extract or your favorite essential oil (optional)

Mash ingredients together with a fork into a chunky paste. Do not over mix or it will become too watery.

If you want a banana scrub for your face, reserve some of the banana and mash it separately without sugar.

In the shower, before turning the water on, slather the sugar mixture and gently massage over your

body.

For your face, gently massage plain banana there, avoiding the eye area.

Rinse off with warm water.

I know most of the males won't use this. So ladies try this safe and chemical free inexpensive mix to cleanse away the dead and dry skin from your body. Bring out the luster and shine that is natural for each of us. Forget the drug store and beauty products. Grab a banana and go to work.

CARROTS MAY ENERGIZE

Brain and Body and Palate

Last week my wife told me about a dish she had seen in a restaurant recently. She said it was made with shredded carrots and mayonnaise similar to the way one may prepare tuna for a sandwich. I gave it some thought and initially I did not think it was something I wanted to try. Later while at a very nice produce store I purchased 3 lbs. of carrots, peppers and onions.  

When I returned home I used a small food processor to grind the carrots into small pieces. I chopped a small onion and a few red peppers into very small pieces as well and added them together in a medium size bowl. Note chop the onions and peppers by hand since the processor will liquefy them if you are not careful. I also recommend using a glass bowl because the carotene will stain a plastic bowl permanently. I added 3-4 tablespoons of mayonnaise, black pepper, minced garlic, salt, with raisins and sunflower seeds. Mix well with a cooking spoon and you are done.

When I tasted this new mix it exploded with a wonderful mix of flavors cascading around my mouth. I did not expect it and it caught me off guard. Not only was it delicious but it was energizing as well. My body felt charged as did my brain. This was a pleasant surprise and I was excited and wanted to immediately share it with my wife since it was her idea. 

Alas I had to wait for her to come home from work and it seemed like forever since I wanted to eat this super healthy and tasty meal. There is no meat, minimal fat with plenty of flavor for your palate and nutrients to heal your body after a long day at work.

Another great thing is it is also versatile. You may add other ingredients particularly naturally sweet fruits like pears or pineapples depending on your taste. I really recommend you try it with the variation that puts your mark on it and share with family and friends. They will love it.

Ingredients:

3 lbs	Carrot
4 oz.	Finely chopped onions
8 oz.	Finely chopped red pepper
1 tsp.	Salt
2 tsp.	Pepper
1 cup	Raisins
½ cup	Sunflower seeds
4 tbsp	Mayonnaise
1 tsp	Minced garlic

Directions:

1.  Use a food processor and grate the carrots into small pieces.

2.  Mix ingredients in bowl and stir until well mixed.

3.  Sit down and enjoy or share with friends and family

This is also a time friendly recipe as it took less than 30 minutes to prepare and the cleanup is easy and quick as well. There is almost no fat and it is nutrient rich providing a high powered fuel to propel you through the rest of your day. Eat this for lunch and that 3:00 p.m. energy melt down will be history. So Get Up Get Moving and Get Healthy and remember,

CHIT CHAT WON’T BURN FAT