Our Better Health

Diet, Health, Fitness, Lifestyle & Wellness


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High Carb – Not Fat – Intake Linked To Greater Early Death Risk: Study

A large Canadian study is challenging conventional wisdom that says a low-fat diet is optimal for cardiovascular health and reduces the risk of premature death.

The McMaster University study of more than 135,000 people in 18 countries found that eating a moderate amount of all types of fat is linked to a reduced risk of early mortality compared to the much-touted low-fat diet — while consuming a high-carbohydrate diet is associated with an increased risk of dying early.

“Contrary to popular belief, increased consumption of dietary fats is associated with a lower risk of death,” said lead author Mahshid Dehghan, a nutrition epidemiologist at the Hamilton university’s Population Health and Research Institute.

“Those with a high-fat intake, about 30 per cent of energy intake, had a 23 per cent lower risk of mortality and an 18 per cent lower risk of stroke, compared to the low-intake group, which had 11 per cent energy from fat,” Dehghan said from Barcelona, where she presented the findings Tuesday to the European Society of Cardiology Congress.

“The association with lower mortality was also seen with all major types of fat, by which I mean saturated, monounsaturated and polyunsaturated fatty acids.”

Saturated fat is found in meat and dairy products, while monounsaturated fat is contained in nuts, avocados, and vegetable and olive oils. Polyunsaturated fat is found in walnuts, sunflower and flax seeds, fish, corn, soybean and safflower oils.

Current global guidelines recommend that 50 to 65 per cent of daily calories come from carbohydrates, and less than 10 per cent from saturated fats. But Dehghan said that advice is mostly based on evidence from studies in North America and Europe.

Cardiovascular disease is a global epidemic, with 80 per cent of the burden of disease in low- and middle-income countries. Diet is a key modifiable risk factor for cardiovascular disease, experts say.

Dehghan said the healthiest diet would be made up of 50 to 55 per cent carbohydrates and 35 per cent total fat, including both saturated and unsaturated types.

“We found no evidence that below 10 per cent of energy from saturated fat is beneficial — and going below seven per cent is even harmful,” she said, adding that a diet containing 10 to 13 per cent of energy from saturated fat was found to be beneficial.

A diet that provides more than 60 per cent of energy from carbohydrates — one common among populations in China and South Asia — was associated with a 28 per cent higher risk of premature death, researchers found.

“The message of our study is moderation as opposed to very low or very high intake in consumption of both fats and carbohydrates.”
“We’re not advocating an extreme diet,” agreed co-author Andrew Mente. “We’re not saying that people should go on a low-carb, very high-fat diet because we didn’t find any benefit with a very low-carb diet either.

“There’s a sweet spot for carbohydrates, which is about 55 per cent of energy intake.”

The PURE (Prospective Urban Rural Epidemiology) study was published Tuesday in The Lancet. In a linked commentary in the journal, Drs. Christopher Ramsden and Anthony Domenichiello of the U.S. National Institute on Aging called the research “an impressive undertaking that will contribute to public health for years to come.”
“The relationships between diet, cardiovascular disease and death are topics of major public health importance…. Initial PURE findings challenge conventional diet-disease tenets that are largely based on observational associations in European and North American populations, adding to the uncertainty about what constitutes a healthy diet. This uncertainty is likely to prevail until well-designed randomized controlled trials are done.”

Mente, also a nutrition epidemiologist at the Population Health and Research Institute, was lead author of a second analysis from the PURE study presented Tuesday at the cardiology meeting.

That paper — one of three from PURE published in The Lancet — found that eating three to four servings of fruit, vegetables and legumes per day reduces the risk of premature death.

“And consuming higher amounts, pretty much you have the same level of risk,” Mente said from Barcelona. “There’s no added benefit with consuming more than four servings.
“This is important because existing guidelines recommend that people consume at least five servings per day, which is less affordable in the poorer countries because fruits and vegetables — particularly fruits — are more expensive as a proportion of people’s incomes.”

Lower-income Canadians may also be unable to afford the five to 10 daily servings of fruits and vegetables recommended in the country’s Food Guide.

“So what our study shows is you can achieve maximum benefit through fruits and vegetables and legumes, and it’s also affordable at the same time.”

Mente said the study also showed raw vegetables appear to confer greater health benefits than those that are cooked because of a loss of nutrients from being exposed to heat.

With the federal government in the process of revamping Canada’s Food Guide, the research could be a timely addition to consultations on what Canadians should be eating, Mente suggested.

“We would hope that independent thinkers perhaps reconsider the guidelines and look at our data, and perhaps rather than putting limits on total fat and saturated fat, perhaps we should be putting limits on the amount of carbohydrates that people consume.”

SHERYL UBELACKER     TORONTO    THE CANADIAN PRESS    AUGUST 29, 2017
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8 Healthy Ways to Boost Energy

Your food and beverage choices can have a big effect on your energy levels throughout the day, an expert says.

As our energy levels decrease because of our overstressed lifestyles, many people look for a quick fix to combat fatigue.

Energy drinks mask the symptoms of fatigue and dehydrate the body. The majority of energy drinks contain excess sugar, high levels of caffeine and other stimulants.

Relying on caffeine and energy drinks makes us feel worse in the long run by causing our system to crash.

Continued fatigue decreases the immune system, making us more susceptible to depression and illness.

So what to do? Exercise, sleep and reducing stress are important in fighting fatigue. But our eating habits also directly affect energy levels. And nutrition can affect energy levels throughout the day.

Here are some tips on healthy ways to boost your energy:

Drink water

The body needs water – multiple glasses a day.

Being hydrated is an easy and inexpensive way to increase energy levels. You don’t need vitamin water or sports drinks; they only add extra unneeded calories. Keep a fresh water source with you at all times and drink throughout the day. Add lemons, limes or oranges for taste variety.

Eat breakfast

This is the meal that sets the stage for the entire day. Studies show that breakfast helps keep you alert, starts your metabolism for the day and keeps you satisfied until lunch.

But a healthy breakfast is the key. Good options include whole-grain cereals, breads, fruit and lean protein instead of doughnuts, pastries and white breads. A hard-boiled egg sliced into a whole wheat pita, oatmeal with fruit, and whole-grain toast with natural peanut butter are all healthy choices.

Don’t forget protein

Not consuming enough protein during the day can be a primary reason for fatigue. Protein-based foods provide the body with fuel to repair and build tissues. Protein takes longer than carbohydrates to break down in the body, providing a longer-lasting energy source. You can find protein in poultry, fish, lean red meat, nuts, milk, yogurt, eggs, yogurt, cheese and tofu.

Keep your carbs smart

Carbohydrates are the body’s preferred source of fuel. Pick whole grains like cereal, brown rice and whole wheat bread, and avoid sweets, which cause energy to plummet. Many processed carbohydrates contain little to no fiber. Always read the nutrition label.

Snacks are important

If you let yourself get too hungry between meals, your blood sugar falls, and you get lethargic. Keep your blood sugar and energy level steady during the day by consuming snacks. Choosing the right snacks prevent peaks and valleys in energy.

Combine complex carbs with a protein and/or fat for lasting energy. The protein and fat slow the breakdown of sugar into the blood, preventing fatigue. Snacks also can prevent overeating at mealtimes. A few examples of smart snack choices are yogurt with fruit, mixed nuts, veggies with hummus, pears with almond butter, whey protein shake or blueberries with a cheese stick. Plan ahead!

Omega-3 fatty acids

Studies have shown that omega-3 fatty acids reduce inflammation, combat depression and improve mood and memory. Try to focus on omega-3 fats from food rather than supplements. Excellent sources include salmon, tuna, walnuts, flax seeds, leafy greens and hemp seeds.

Magnesium

Almonds, walnuts and Brazil nuts are rich in magnesium, a mineral important in converting carbohydrates into energy. Other good sources of magnesium include whole grains and dark green vegetables.

Don’t skimp on calories

Skimping on calories decreases your metabolism and causes you to feel lethargic. Keep your energy levels high and increase metabolism by meeting your caloric needs each day. Whole foods are preferred over supplements to obtain protein, fiber, vitamins and minerals instead of one or two single nutrients. Consume a variety of foods for overall health but also to keep your energy levels high.

By Tiffany Barrett, Special to CNN      November 28, 2012
source: www.cnn.com


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Why You May Want to Limit Refined Carbs In Your Diet

93 percent of North Americans eat too many refined grains, while only 7 percent eat enough whole grains in their diets. Refined grains do contain a substantial amount of starchy, or complex, carbohydrates, and they can provide the body with energy needed for exercise and for daily activities of living. However, if you are trying to eat a healthier diet, it is best to limit your intake of these refined foods.

What is a Refined Carbohydrate?

Refined carbohydrates are plant-based foods that have the whole grain extracted during processing. The process of refining a food not only removes the fiber, but it also removes much of the food’s nutritional value, including B-complex vitamins, healthy oils and fat-soluble vitamins. In many cases, food companies will then infuse, or enrich, the product with some of the nutrients that were extracted once the refining process is complete, but this does not always occur. Because refined grains often lack a desirable nutritional profile, the USDA recommends that only half of your daily 6 ounces of grains come from refined products.

Refined Breads

Many of the breads found on grocery store shelves are considered refined carbohydrates. These breads are often made from enriched and bleached flours, and these flours are typically listed as the first or second ingredient on the nutrition label. In addition, the list of ingredients will often include vitamins and minerals that are added during the post-refining, enrichment process. Sourdough, white and plain wheat bread are excellent examples of refined breads, whereas 100 percent whole-wheat or whole-grain breads are not refined.

Refined Rice

Like bread, some forms of rice are considered to be refined grains. White rice and most of the quick-cook rices are refined and, as a result, do not contain an intact grain. They may be enriched to enhance their nutritional profile, but they typically lack the fiber found in the non-refined brown rice. One cup of white rice counts as 2 ounces of refined grains.

Refined Cereals

Many of the sugary, cold cereals found in grocery stores are considered to be refined grains. They are typically made from enriched flour due to the refining of their original wheat, corn or oat grain. Refined cereals typically have 2 or fewer grams of fiber per serving, and one cup of a refined cereal, such as corn flakes, counts as 1 ounce of refined grains.

Refined Pasta

Unlike whole wheat or whole grain pasta, refined pasta lacks much of the fiber and the B-complex vitamins found in the unprocessed version. Like other processed starches, refined pasta may be enriched with nutrients such as folate, thiamin and riboflavin, and some versions of refined pasta may even have omega 3 fatty acids added during processing. Thus, if you prefer the less grainy taste of refined pasta, make sure that it has been fully enriched with the aforementioned nutrients.

Refined Snack Foods

Snack foods are typically made with refined carbs such as bleached flours and sugar in order to increase palatability. These snack foods have little nutritional value and, as a result, provide empty calories in the diet. Cakes, cookies, pie, candy and chips are all examples of refined snack foods, and according to the U.S. Department of Agriculture, these foods should not constitute more than 120 to 330 calories per day.

References (5) 

About the Author
Dr. Courtney Winston is a registered/licensed dietitian, certified diabetes educator and public health educator. She holds a Master of Public Health from the University of North Carolina at Chapel Hill and her doctoral degree from the University of Texas Health Science Center. Dr. Winston was recognized in 2012 with the Academy of Nutrition and Dietetics Emerging Leader in Dietetics Award for the state of California.


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The Most Addicting Foods on the Planet, According to Science

Chips, chocolate, cheese. There are some foods we simply can’t get enough of.
And turns out there’s good reason why we’re hooked.

Why we can’t get enough

What is it about the three Cs: Chocolate, cheese, and chips? For some reason, we can never get enough of them. But wanting to chow on a particular food is one thing, being addicted to it is another. Fact is, you can become addicted to a certain food, and you can blame your brain’s response to it. That’s because certain foods elicit a release of dopamine in the brain, which can lead to more cravings for that particular treat, especially when it comes to foods that are high in sugar, salt, and/or fat. Addictive foods are ones that hit your brain right in its pleasure center, ostensibly telling you that you need more, more, more. “When this pleasure/reward center is stimulated, the brain starts secreting dopamine and other chemicals that make us enjoy the experience even more,” says Ashvini Mashru, a registered dietitian in Malvern, Pennsylvania. “Because your brain loves the sensation caused by that dopamine release, it seeks more of it by creating cravings, that if listened to can cause a vicious cycle of addiction.”

Chocoholics take note

That bowl of M&Ms sitting on your office mate’s desk is a delicious temptation, a crunchy chocolatey treat that’s hard to resist. What we know is that chocolate is one of the most addictive foods around because it binds to the same pleasure centers in the brain as alcohol and certain drugs, according to a 2011 study conducted by Drexel University. It also boasts a nice “mouth feel,” which stimulates oxytocin production, another feel-good hormone, according to Dan DeFigio, author of Beating Sugar Addiction for Dummies. “Over time, our brains start looking for that dopamine hit, and every time we eat chocolate, it reinforces that ‘wiring,'” he says. You’ll feel less guilty munching on these next-level chocolates with added superfoods.

More cheese please

If you’ve hovered over a cheese platter and piled up the cubes, you’ll be relieved to know that it’s not just you. Cheese, which is generally high in fat and cholesterol, also contains a substance called casomorphin that binds to the opioid or feel-good receptors in the brain. “Casomorphins attach to neurotransmitters in our brains and release dopamine, feel-good chemicals, that often lead us to wanting more,” says Neal Barnard, MD, author of The Cheese Trap, adding that the average American today consumes 30 pounds more cheese per year than we did 100 years ago. “While cheese does have its health benefits, it also can be seriously addictive.” (If you’re having some wine with your cheese, here are the best pairings to try.)

Carb fix

Reach into that bowl of potato chips, tortilla chips, or pretzels over and over again, and you’ll know something is happening on the addiction front. And, while there’s no particular compound in these foods that bind to specific brain receptors to cause a euphoric, stimulating, or addictive behavior, there’s something else at play. “Simple carbohydrates are seen as ‘addictive’ because they cause a quick glucose release, and this quickly increases a person’s energy, says Celina Jean, a nutritionist in Austin, Texas. “This energy will quickly be used up, and then you’ll be forced to eat more simple carbohydrates to keep your blood sugar raised.” These are the silent signs you’re eating too many carbs.

Oh, sweet sips

Not only do sugary sodas (also lemonade and sweet tea) provide us with very little nutrients, but one 12-ounce can contain a staggering 35 grams of sugar. Like sugary treats, soda can stimulate the release of dopamine too. Add caffeine and you’re getting a double-energy hit. “Once you’re hooked on caffeine, you can suffer symptoms of withdrawal if you try to stop, including sluggishness, headaches, and emotional distress,” says Mashru.

Pass the French fries

French fries are typically crisp, hot, and salty. This is a triple-threat that signals the tongue and the brain to eat more, Mashru says. The fat content in French fries triggers receptors in our mouths that send a signal to our brain and gut reinforcing the desire to eat more. “These little potato sticks are also a comfort food,” Mashru says. “Therefore, every time you go through the line in a restaurant and see them on the menu, you may find the urge to order them as a side to your entrée irresistible.”

Ice cream you scream

Cravings for ice cream can be insatiable—it’s all about the sugar content and creamy texture, and researchers agree that foods like ice cream, which is basically cream and milk, stimulate the brain in the same way drugs do, inducing behaviors that resemble addiction, says Keri Glassman, RD, a dietitian in New York City. “The sugar ‘highs’ and ‘lows’ you experience are consistent with sugar ‘dependency,'” she says. “When your body gets used to sugar, you feel out of sorts when you consume less, which causes you to eat more.” Here’s how to crack your sugar addiction.

That slice of ‘za

Whether it’s the stringy salty mozzarella cheese, the fluffy dough or the sugar in the tomato sauce, pizza ranks first in food addiction, according to a recent University of Michigan study. That’s because when you eat it, your blood sugar zip up quickly and then when it drops, you feel hungry again and want more. These are the healthier pizza crusts that won’t blow your diet.

BY LAMBETH HOCHWALD
 
source: www.rd.com


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9 Reasons To Stop Eating Processed Foods

“There’s a lot of processed food in North America,
and I know that can make some tourists
who are used to fresh food feel sick.”
– Wolfgang Puck

Wolfgang Puck is a famous chef and restaurateur that was born in Austria. As a foreign-born food expert, Puck is knowledgeable in regards to the prolific presence of processed food that is unique to the United States and other countries. He is one among many experts that testify to the harmful nature of food that undergoes processing.

As a reference, processed food is defined as “any deliberate change in a food that occurs before it’s available for us to eat.” This rather ambiguous definition doesn’t identify what makes some (not all) processed foods harmful. Mechanical processing – the physical actions required to grow, harvest and produce foods – doesn’t alter the nature of food and isn’t harmful.

Chemical processing – altering the chemical makeup of foods through additives and other artificial substances – can indeed be harmful to one’s health. Artificial substances include sweeteners, preservatives and other elements. The inherent risk of such substances is a public safety concern in many countries, and for legitimate reasons.

HERE ARE NINE REASONS TO STOP EATING PROCESSED FOODS IMMEDIATELY:

1. PROCESSED FOODS CONTAIN DISPROPORTIONATE AMOUNTS OF SUGAR OR CORN SYRUP
Foods that contain sugar essentially contain empty calories. In other words, these calories provide no nutritional value. Studies have shown that these empty calories can have a harmful effect on the metabolism and cardiovascular system. The diabetes epidemic also strongly correlates with sugar consumption. Corn syrup, particularly of the high fructose variety, has been found to increase the risk of heart disease, cancer, obesity, dementia and liver failure.

2. PROCESSED FOODS CONTAIN TOO MANY ARTIFICIAL INGREDIENTS
Many ingredients listed on the labels of processed foods cannot be properly read. This is because these ingredients are chemicals, and most chemicals have unpronounceable names. Many additives and preservatives contribute to potentially harmful physical effects, from common fatigue to heart disease.

junk food

3. PROCESSED FOODS ARE HIGH IN REFINED CARBOHYDRATES
Refined carbohydrates are sugars and starches that have been modified (refined). The problem is that this refinement process empties the food of its nutritional value, including its fiber content.  Of course, many sugars and starches contribute to a number of adverse health conditions.

4. PROCESSED FOODS ARE USUALLY LACKING IN NUTRIENTS
The processing of food often empties the food of its nutritional value. Even though many of these foods are infused with synthetic (read: artificial) nutrients, the quality of nutrition derived from such is far superior compared to whole, unprocessed foods.

5. PROCESSED FOODS ARE LOW IN FIBER CONTENT
Fiber has many different roles to play in the development and maintenance of a healthy body. Primarily known to aid digestion, fiber also helps to: produce healthy bacteria, slow the absorption of carbohydrates, and create feelings of satiety.

6. PROCESSED FOODS HARM METABOLIC FUNCTION
Because of the chemical makeup of processed foods – absence of fiber, nutrition, satiety and sustenance – our digestive system and metabolism operate poorly. The cumulate effects result in more food consumed and less food energy expended. In other words, we eat more stuff and burn less fat and calories as a result of eating processed foods.

7. PROCESSED FOODS CONTAIN PESTICIDES
To grow and harvest GMO’s (Genetically Modified Organisms), farmers must use pesticides and herbicides to preserve the area where they are grown. Often, these pesticides and herbicides will penetrate both the soil and the crop itself. Needless to say, chemicals designed to eradicate insects and vegetation are not well-received by the human body. These chemicals have been linked to an assortment of functional and developmental problems, including cancer.

8. PROCESSED FOODS CAUSE INFLAMMATION
Various studies have shown that artificial ingredients such as processed flours, vegetable oils and refined sugars can cause or worsen cases of inflammation. Inflammation has been linked to a variety of maladies including dementia, respiratory problems and neurological disorders.

9. PROCESSED FOOD IS OFTEN HIGH IN TRANS-FAT OR VEGETABLE OIL
Hydrogenated oils such as vegetable oil often contain an excessive amount of Omega-6 fatty acids, which has been linked to inflammation and oxidation issues. Studies have demonstrated that these substances carry and increased risk of heart disease.

source: www.powerofpositivity.com    JULY 26, 2016


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Eat Your Way Through the Holidays with Healthy Cancer-Fighting Options

With the many winter holidays upon us, one of the great challenges is maintaining a healthy diet. Choosing healthier options helps many of us ward off extra pounds, but for those with cancer it is crucial to overall health.

If you are undergoing cancer treatment, such as chemotherapy or radiation, you need extra nutrients to help maintain your energy and keep you feeling strong. Even if your appetite has waned, you still need to make good food choices that fuel your body and help you heal.

Many traditional holiday foods can be high in unhealthy fats, refined carbohydrates, and added sugars which, when eaten in excess, can make you feel fatigued and miss out on nutrients vital for healing

Knowing what to eat and what to avoid can make the holiday season a healthy one for you. Follow the guidelines below to increase your intake of cancer-fighting nutrients, and keep you feeling your best this holiday season.

Fill one-fourth of your plate with complex carbohydrates. Carbohydrates are essential nutrients because they provide energy for body and brain. Good sources include whole grains (like oats, barley, farro, millet, and buckwheat), fruits, vegetables and beans. They also provide phytonutrients that offer cancer-fighting benefits and fiber to keep you fuller longer. Start by adding extra veggies to side dishes. Switch to whole-grain flour for baking your favorite holiday treats, try a bean dip or hummus with veggies as an appetizer, and include fresh fruits for dessert.

Choose healthy fats. Fat has been given a bad rap, but all fats are not equal. You want to avoid or limit saturated fats (the ones found in animal products like butter, cheese, and red meat) and trans-fatty acids (those that have been hydrogenated — often found in packaged foods and baked goods). Unsaturated fats are the good ones — olive oil, nuts, seeds, avocado, and fatty fish.

santa

Include protein at every meal. Protein is important for healing during and after treatment. It also is essential for maintaining strength and energy.  Choose a variety of plant sources, such as nuts and nut butters, seeds, beans, legumes, and soy.  Good sources of animal proteins include grass-fed beef, free-range poultry, wild-caught fish, eggs, and low-fat dairy.

Emphasize “Seasonal” Superfoods. Superfoods are the superheroes of nutrition —many are rich in antioxidants, vitamins and minerals to help you heal and reduce inflammation, thus reducing your risk of chronic diseases and promoting cancer survivorship. Many superfoods are popular during the holidays — such as cruciferous vegetables (kale, spinach, broccoli, cabbage, cauliflower), beans and legumes, citrus, sweet potatoes, nuts and mushrooms. Fresh cranberry sauce with orange and sweetened with agave or honey is an ideal choice to include in your holiday meals. Try adding antioxidant-rich pomegranate seeds to a kale salad for a festive starter, or warm up with pumpkin or butternut squash bisque. Sweet potatoes, baked or mashed, with a drizzle of pure maple syrup and a sprinkle of cinnamon, make a healthy and delicious side dish. Green beans sautéed with mushrooms and red bell peppers, steamed broccoli with lemon zest and garlic, and roasted Brussels sprouts caramelized with balsamic vinegar are all foods to fill up on. And if you’ve saved room for dessert, top a scoop of vanilla ice cream or yogurt with blueberries or raspberries and a sprinkle of cacao nibs.  Looking for something decadent? Bake an apple with cinnamon and nutmeg, and top it with chopped almonds or walnuts and maple syrup.

Remember: it is OK to have small portions of your favorite holiday foods, but fill most of your plate with a variety of plant-based foods such as colorful fruits and vegetables, whole grains, beans, and nuts.

Make a conscious effort to focus on healthy options this holiday season that will keep you strong and help you fight cancer.

Presented by Massachusetts General Hospital Cancer Center
 
 
This post is a sponsored collaboration between Massachusetts General Hospital Cancer Center and Boston magazine’s advertising department.


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I Changed My Fuel And It Changed My Health’s Trajectory

All calories are not equal. Yet we continue to count them in hopes of managing weight and health. Correcting this flawed thinking will forever change your relationship with food, calories and your weight. Changing your fuel just may change your health trajectory.

Consider the significance of changing the fuel you use in your body. It could make the difference between getting promoted, being injury and illness free, lean and healthy, and even finding romance (or not). It can, and I am living proof. When I began to think of calories as more than just a number, I lost 84 pounds, reclaimed my health and looked years younger. When I only counted calories, not considering their source, I was obese and unwell.

Many know the value of this truth about calories. Professional athletes serve as ideal evidence for this argument. The difference between first and last place is often seconds of strength, endurance and power. Having the correct balance of healthy fuel in the body can change a non-medalling effort to a gold medal day. The rituals of professional athletes on competition day extend beyond wearing lucky underwear to consuming the exact meal at the perfect time to fuel their success.

Still not sure?

Think about your own body. When we ingest junk food full of empty calories and quick-burning sugar, we get an immediate high followed by a sweat-soaked crash that sends us looking for a comfy place. Productivity grinds to a halt, our focus and attention is compromised and our body is unable to regulate blood sugar, spiraling us on a roller coaster of sugar cravings and crashes. Weight gain is often the result.

Now think about your body on a good day. A day where you started with a nourishing breakfast loaded with protein, fibre, good fat and healthy carbohydrates – maybe it was a vegetable omelet with a side of salsa and avocado, and a glass of water. Your breakfast is followed by a healthy snack before lunch, a well-balanced lunch and a clean snack mid-afternoon, and then a small but nutritious dinner. Your day was productive, your focus outstanding, you were accomplished and others noticed. You were mentally fit, but your body felt different, too. Energized, supported and able to meet your physical and mental needs for the day, your body reigned supreme.

Follow these five simple nutritional tips that will change your day from mediocre to outstanding.

1. Eat 6 small meals daily.

Our body runs best when it can not only predict its next meal, but receive nutritious support. Every meal should be comprised of quality foods that represent protein, good fat and nutritious carbs. I find that my own body works best on complex carbohydrates like leafy green vegetables, beans, nuts and seeds – I encourage you to try it out for yourself.

2. Always include good fats in each meal/snack.

Every cell in the body, including the brain, is made of fat, yet we often avoid fat because we think it will make us fat. Fat however, is critical in keeping the body healthy. Without sufficient fat, the metabolic rate slows, the brain begins to shrink and our ability to repair the body is jeopardized. Good fats are easy to consume once we know what they are. These include healthy oils such as olive and coconut oil, nuts and seeds, and nutritious fruit such as avocados. Including a handful of almonds with your meal or snack, allows you to get protein, healthy fat, fibre and complex carbohydrates in one place.

probiotics yogurt

 

3. Eat breakfast daily.

A nutritious breakfast is not coffee paired with pastry made from processed flour and sugar. Breakfast is the most important meal of the day because it sets the tone for the entire day. Would you drive to work without gas or leave the house without shoes? The answer to both of those questions is likely no. I ask then, why would you make your body starve for nutrition first thing in the morning and ask it to do work, be productive and help you achieve success? Easy breakfast ideas can include smoothies or leftovers from the night before. It doesn’t have to be fancy, it has to be fuel.

4. Drink two to three litres of water daily.

Water is the number one deficiency in the world – we are constantly losing water not only from the obvious things like sweat, but also from the not so obvious: stress, processed foods, sugar, juices, caffeine, and all the work our brains are doing to keep us moving each day. The most abundant, accessible nutrient in North America is the one that we often forget about but is critical to our success. A dehydrated plant doesn’t grow and repair, and neither does a dehydrated body.

5. BYOS – Bring Your Own Snacks.

I get you, hunger sets in and the choices around you aren’t ideal so you reach for whatever seems to be the healthiest and hope for the best. Instead of hoping, change your trajectory and your outcome by packing your own snacks. My cooler/lunch bag contains portable items I can rely on to give me excellent fuel – hard-boiled eggs, hummus and cut veggies, or sliced apples and almond butter. Some people like to make a large lunch and break it into two portions, one for lunch and the other for an afternoon snack. Find a system that works for you and start today.

Lastly, because I know that these tips are going to make you feel fantastic, I want you to do something before you start. Take a pen and a paper (or take out your mobile phone) and write down how you feel today, what you ate, what your sleep was like, how you feel about your body, how you fit into your clothes, how productive you were at work and what your vision for the future is. Then follow these tips for three weeks and revisit what you wrote.

07/19/2016        Tosca Reno        NYT Best selling author, founder Eat Clean revolution and motivational speaker.
 
Follow Tosca Reno on Twitter: www.twitter.com/toscareno