EDUCATIONAL TIPS 

“CARBOHYDRATE FITNESS”

There is an old saying that “you are what you eat “however I would further clarify this statement by asserting that you are what you digest, assimilate and eliminate!

At a cellular level we basically have the same human body as our ancestors that is to say that the majority of human evolution occurred when we ate a low carbohydrate diet!!

So is it a normal adaptive process for the human species to tolerate a highly processed carbohydrate diet. It doesn’t seem to make sense that the current the “western “food regime is based on foods have only been in existence for a fraction of time relatively speaking compared to “wholefoods” present since the beginnings of our evolution.

Excessive processed carbohydrate and sugar seems to be is the foundation of the SAD diet, (western diet) !! at the expense of other vital nutrients (particularly fat and valuable micro nutrients).

WE NEED TO FEED THE BODY THE RIGHT CARBOHYDRATES to support and sustain daily activities. It is important to note that the body’s capacity for storing glucose (glycogen) is limited.

Once glycogen stores in the muscle and liver are replenished excess glucose is converted to fat!!!!

 “ FITTING “CARBOHYDRATE SUGGESTIONS 

  • Avoid processed packaged food, biscuits, pastries and sweets as they are loaded with sugar with smooth textures that digest more rapidly.
  • Incorporate protein and fat with your WHOLEFOOD CARBOHYDRATE to slow down the passage of food through the gut avoiding blood sugar spiking and insulin spiking.
  • Include soluble fibre in diet for e.g., mushrooms, cooked apple , prunes, tropical fruits, soaked linseed and oats. These foods among their many benefits slow down the passage of food through the digestive system regulating blood sugar levels. These particular foods also feed the good bacteria in your gut helping with gut wall integrity and your overall immunity.
  • Increase raw food intake such as fruits, vegetables, nuts and seeds. These foods have a coarser texture SLOWING DOWN PASSAGE OF FOOD and regulating blood sugar.
  • Alcohol, coffee, teas, artificial sweeteners, gum breath fresheners and the “big culprit” ENERGY DRINKS stimulate blood sugar spiking so best to minimize or avoid!  Fruit and coconut water are a much better option.

MICRO-NUTRIENTS

These essential micronutrients include: Vitamins, Minerals, Phytochemicals, Essential Fatty Acids (EFA’s) and Prebiotics.

Intake of these vitally important dietary factors have been declining due to soil quality (environmental pressures – over farming) and our highly “refined “carbohydrate diet.

The need for these micro factors is paramount with the accumulation of toxic elements in our environment.

We are in a state of MICRO NUTRIENT MALNUTRITION

VITAMINS AND MINERALS ARE OUR BODY’S UNSUNG HERO’S THEY ARE THE CORNERSTONE OF NUTRITION, BALANCE AND WELLNESS. “THEY ARE THE KEYS TO UNLOCK CELLULAR PROCESSES” (Cliff Harvey HPN, 2014)

Vitamins

Vitamins are essential multifunctional dietary substances that have unique roles in body structure and function. They are not manufactured by the body and therefore have to be supplied by the food we eat. The word VITAMIN comes from the words “vital” and “amine”. Strictly speaking vitamins are “vital” to our body and a deficiency of these “vital” compounds in our diet often lead to specific symptoms of deficiency.

 Minerals

Not to be outdone !!!As individual elements, minerals fulfil extremely “vital” roles. They regulate and balance our body’s chemistry, transmit messages across nerve fibres and are the major constituents of bone. Minerals are elements that cannot be made by living organisms. We can obtain these vital micro nutrients from plant and animal sources and from the water we drink.

 

WHERE CAN WE FIND ESSENTIAL VITAMINS AND MINERALS?

WHOLEFOOD/NATURAL/ORGANIC!!!

A healthy diet with micro nutrient dense foods is important to “build an alkaline bank balance” to counter acid forming foods and physiological/physical stressors. In addition, these foods are best fresh and organic where possible; to maximize nutrient value.

IMMUNITY

An anti-inflammatory type diet is excellent!

R A I N B O W   foods i.e. fruit and vegetables provide colour and variety and are high in vital micronutrients that protect our gut. It is important to note that a huge percentage of our immune system lies within our gut!

So lots of fresh fruit and vegetables high in antioxidants particularly high vitamin C foods are beneficial!

Gut Ecology

The solution to a healthy digestive system is to consume foods or supplements that contain prebiotics and or probiotics.

Prebiotics provide a food source for helpful gut bacteria.  These helpful bacteria act to enhance the absorption of nutrients and help maintain gastrointestinal health by regulating microbial homeostasis.

Probiotics contain Lactobacilli, Bifidobacterium and other species of bacteria to promote growth of these beneficial populations displacing the deviant micro flora and maintaining an acidic pH in the large intestine.

A probiotic supplement is often essential after the administration of antibiotics as all the gut friendly bacteria that provide protection against infections have been exterminated. It is important to restore the natural balance of gut friendly flora to promptly to enable regulation of microbial homeostasis, to modulate local and systemic immune responses and to maintain the gastrointestinal barrier function.

HORMONAL HEALTH

 Maintaining Order and Balance!!!!

Our hormonal system is a finely tuned complex integrated system.

This amazing system comprises of specialized glands and their powerful bio chemicals!

 These specialized bio chemicals are called hormones are made up of fat (steroid hormones) or are specialized proteins (insulin). So it is no surprise that a well-balanced diet provides the essential building blocks of these powerful bio chemicals!

 “A SEX HORMONE BALANCING ACT”

 The balance between progesterone and oestrogen is critical, for example oestrogen dominance can overstimulate growth of tissues in the endometrial lining. Proliferative oestrogen is associated with various inflammatory disorders: fibroids, breast cancer, ovarian cysts, and PMS symptoms.

 Solution: Nourish your body with specific foods that will regulate Oestrogen Dominance.

  1. Soluble fibre forms a bond with metabolic wastes promoting elimination of harmful oestrogen metabolites. Soluble fibre has wide ranging beneficial effects, regulating blood sugar, lowering “bad “cholesterol and promoting gut health. Soluble fibre is found in the following foods: soaked cereals nuts, cooked apple, tropical fruits another concentrated source is psyllium hulls.
  1. Indole 3-carbinol is a constituent found in cruciferous vegetables (or brassicas) such as broccoli, cauliflower and cabbage. This helps the liver to efficiently convert oestrogen into a water soluble excretory form.
  2. Phytoestrogens are plant based oestrogen like chemicals that prevent endogenous oestrogens from binding to receptor sites therefore mitigating the effect of excess circulating oestrogens. Phytoestrogens are found in most plants for e.g.: whole bean soy products, legumes (dried/fresh peas and beans), whole linseed, alfalfa sprouts and red clover tea.
  3. The effects of alcohol and caffeine on oestrogen metabolism is well documented: both moderate alcohol and coffee consumption is associated with a rise in natural or synthetic oestrogen levels.
  4. Exercise has also been associated with lowering oestrogen levels.