South Beach Diet

Overall the South Beach diet offers a lot of positives as far as diet goes.  It was created by Dr. Agatston and is a more heart-friendly version of the Atkins.  In the first phase that lasts two weeks one must say good-bye to potatoes, bread, cereal, rice, pasta, fruits, carrots, beets, and corn, and most of those are strongly discouraged after the two weeks. South beach diet does promote low sugar carbs and healthy fats.  It is structured in that healthy snacks are essential and it does not leave out any major food group.  Dieters do not have to count calories or fat grams, just be conscious of portion sizes.  It does emphasis a move away from processed foods and the last stage is eating right for the rest of your life. 

Some downfalls of the South Beach diet is that is does not put enough emphasis on exercise.  It recommends ingesting artificial sweeteners as a way to get your sugar fix.  During the induction period much of the weight lose is water weight and losing this much can throw your electrolyte balance off.  Also the water weight usually comes back when dieting stops and losing weight that quickly can be unhealthy. 

Connecting to Inspiration

I get my inspiration from being in touch with my inner self. It comes from finding that place of peace and stillness within.  I do a lot of reading as well as use positive affirmations which help me connect with my authentic self. My yoga and meditation practice is also very important to me. When I am able connect with my true being, allowing ego centered thoughts to escape me I find inspiration. I become focused and centered and my true passion comes alive.  In this place of quietness I find my inner knowing and I believe in myself and the infinite possibilities of the universe. I can absolutely apply that inspiration to my writing. When I find my inner connection the words just flow freely.  My writing becomes a reflection of who I really am. It is about being open and attracting what you want and not forcing it.  It is not about becoming something or turning into someone else.  Some days I feel more inspired than others and those days I feel a sense of calmness and awareness.  It just comes to me.

My Journey

Nutrition and health played an important role in my life before this class, but this class opened my eyes to so much more.  Previous to this class I focused on eating whole grains, fruits and vegetables, lean meats and fish, keeping my sugar intake to a minimum.  I thought hey I am doing pretty good.   I drank a diet soft drink on occasion, coffee every morning, wine at night and mostly water during the day.  I rarely ate fast food, but would eat burgers and pizza from time to time.  Some weeks I was better than others, and it usually depended on how well I had prepared for the week as far as grocery shopping.  Second week into the class I stopped drinking coffee, and diet soda.  I am drinking green tea now in place of the coffee and feel so much better.  I knew that it was important to eat fruits and vegetables, but had no idea all the nutrients found in them and the amazing medicinal benefits.  WOW if only Americans would eat more fruits and vegetables we would be such a healthier nation.  Other changes I have made is cooking with only stainless steal and cast iron, steaming vegetables instead of  boiling, using the healthy sauté method with chicken broth instead of any type oil.   The biggest change I have made is making the transition to an organic diet.  It has been hard at times, due to lack of availablility of organic produce and the cost.  I believe that it is important for my family to eat organic and aslo believe that change starts with one and spreads. The more people who buy organic the more demand there will be which in return will help the supply and the cost.  I am interested in joining an organic food co-op and have looked it to it.  I have yet to make the commitment, but plan to do so.  This class just scratched the surface for me regarding the power of foods and the choices we make surrounding our health and well-being.  I am still trying to soak up what I learned in this class. This is a great journey to be on, and I hope to continue adding to my life in the most natural way possible.  There are so many topics I hope to explore further such as the parasympathetic and the sympathetic nervous system and  how diet and overall heatlth come into play. I also and interested in gaining a better understanding of an alkaline diet vs. and acidic diet.  So the journey continues....

Loss of Nutrients in our Foods over the Years

In the United States as well as much for the world, topsoil has been lost due to erosion, overuse of inorganic nitrogen fertilizers, and other farming practices that leave soil depleted.  The depletion of soil nutrients and soil microorganisms contribute to soil erosion and loss of arable topsoil.  Food grown in nutrient deficient soil lacks the nutrients needed to keep people healthy.  Studies reveal that the nutritional values in food have declined significantly over the past 70 years.  The declines in the nutritional values in food have attributed to mineral depletion of the soil, loss of soil microorganisms along with the changes in plant varieties.  Without adequate nutrition especially minerals, research has shown that  people develop chronic health conditions.  More and more nutritional studies have linked many of today’s most prevalent, life threatening chronic diseases-diabetes, heart disease, stork, obesity, high blood pressure, macular degeneration, bone loss, dementia to nutritional deficiencies.  Increasingly, scientific research has shown that the secret to life-long health is good nutrition.

Vitamins and Minerals are so Essential for a Healthy Mind and Body

I compared what I am eating now as far as vegetables and fruits go to what I was eating at the beginning of this class and there has been a change.  For sometime now I have made it a point to eat fruits and vegetables.  I love salads, and often have fish with vegetables for dinner. I do lack in the fruit area though.  Due to this class I have been more conscious of the amount of fruits I am eating and have made some improvements.  Vitamins and Minerals are so important to our over all health, they are essential for a healthy mind and body.  I have noticed a change in my energy levels, and moods since I have been getting more nutrients.  I plan to further increase my fruits and vegetables intake.

What You Need to Know About Fiber

The term fiber refers to carbohydrates that cannot be digested. Fiber is present in all plants that are eaten for food, including fruits, vegetables, grains, and legumes. Current recommendations suggest that children and adults consume at least 20 grams of dietary fiber per day from food, not supplements. The more calories you eat each day, the more fiber you need; teens and men may require upwards of 30 to 35 grams per day or more.

Fiber seems to reduce the risk of developing various conditions, including heart disease, diabetes, diverticular disease, and constipation. Despite what many people may think, however, fiber probably has little, if any effect on colon cancer risk. For years Americans had believed this was the case, but after better designed and larger studies the evidence does not support this. 

High intake of dietary fiber has been linked to a lower risk of heart disease in a number of large studies that followed people for many years.  Heart disease is the leading cause of death for both men and women in the United States.  Fiber intake has also been linked with the metabolic syndrome, a constellation of factors that increases the chances of developing heart disease and diabetes. These factors include high blood pressure, high insulin levels, excess weight (especially around the abdomen), high levels of triglycerides, the body's main fat-carrying particle, and low levels of HDL (good) cholesterol. Several studies suggest that higher intake of cereal fiber and whole grains may somehow ward off this increasingly common syndrome.

Type 2 diabetes is the most common form of diabetes. It is characterized by sustained high blood sugar levels. It tends to develop when the body can no longer produce enough of the hormone insulin to lower blood sugar to normal levels or cannot properly use the insulin that it does produce. There are several important factors that may help lower your risk for type 2 diabetes, such as maintaining a healthy weight, being physically active, and not smoking. Researchers are also trying to figure out any relevant dietary factors, one of which seems to be a high-fiber diet. When it comes to factors that increase the risk of developing diabetes, a diet low in cereal fiber and rich in high-glycemic-index foods (which cause big spikes in blood sugar) seems particularly bad.

One question raised by such studies is whether fiber itself protects against heart disease and diabetes, or whether the disease-fighting benefits accrue from the nutrient-rich whole grain package. A recent meta-analysis of seven major studies showed that cardiovascular disease (heart attack, stroke, or the need for a procedure to bypass or open a clogged artery) was 21 percent less likely in people who ate 2.5 or more servings of whole grain foods a day compared with those who ate less than 2 servings a week.  Another meta-analysis of several large studies, including more than 700,000 men and women, found that eating an extra 2 servings of whole grains a day decreased the risk of type 2 diabetes by 21 percent.  So to protect against heart disease and diabetes, perhaps the best advice is to choose whole grain, high-fiber foods at most meals.

Diverticulitis, an inflammation of the intestine, is one of the most common age-related disorders of the colon in Western society. In North America, this painful disease is estimated to occur in one-third of all those over age 45 and in two-thirds of those over age 85. In a long term follow-up study, eating dietary fiber, particularly insoluble fiber, was associated with about a 40 percent lower risk of diverticular disease.

The good news is that the gastrointestinal tract is highly sensitive to dietary fiber, and consumption of fiber seems to relieve and prevent constipation.The fiber in wheat bran and oat bran seems to be more effective than similar amounts of fiber from fruits and vegetables. Experts recommend increasing fiber intake gradually rather than suddenly. As fiber intake is increased, the intake of beverages should also be increased, since fiber absorbs water. 

Interesting Facts on Protein

Protein helps your body repair muscle, grow tissue, regulate hormones, control metabolism, and defend against illness. Protein also maintains healthy skin, hair and nails. Since most of the body’s proteins are continually broken down the body needs to manufacture more everyday.  Without sufficient protein the body either lets cells die or breaks down other muscles and tissues to get the protein to it needs for repair and other functions. 

Protein breaks down into amino acids.  There are 22 amino acids that the body needs and 9 of them your body can not make these are called essential amino acids. Animal protein and vegetable protein probably have the same effects on health.  It is what comes along with the protein that makes the difference.  A 6-oz porterhouse steak is a great source of protein, with 38 grams but also has 44 grams of fat with 16 of them saturated.  The same amount of Salmon gives you 34 grams of protein and 18 grams of fat, with 4 of them saturated.  A cup of lentils has 18 grams of protein, but under one gram of fat.  Vegetable sources of protein, such as beans, nuts, and whole grains also offer lots of fiber, vitamins and minerals.  It is important to eat combinations of foods such as peanut butter and whole grain bread or rice and beans since most plant based proteins are not complete, because they lack one or more essential amino acid. 

Salmon is a rich source of protein, vitamins, and minerals many which are powerful antioxidants. Wild caught salmon from Alaska is the best choice.  Farmed raised salmon are lower in protein because they do not swim long distances, are fattier, and higher in saturated fat than wild salmon.  Farmed raised salmon has way more omega-6 fatty acids in relation to omega-3 fatty acids than wild salmon. Farmed raised also are given antibiotics and feed artificial coloring.

Quinoa is a great way to get protein from a plant based food, and it is a complete protein, meaning it contains all 9 essential amino acids.  It contains a large amount of the amino acid lysine, which is used for tissue growth and repair.  Quinoa is a good source of iron and phosphorus.  Dietary fiber is also found in quinoa, which helps reduce total cholesterol. It is also a good source of magnesium, the mineral that relaxes blood vessels.  Although quinoa is prepared like a grain, it is actually the seed of a plant.