Positive Changes

This is the last week of the Holistic Nutrition 1 class. I have made some healthy changes in my diet during this course, and learned some very valuable information. I now eat only whole gain bread without preservatives, and eat as many organic foods that are available to me. The organic fruits and vegetables are more flavorful, fresher, last longer, have more nutrients, and are free of pesticide sprays, gases and waxes, and not modified genetically. I drink organic milk from local dairy farms and almond milk. I eat eggs from free range, cage free chickens who have been living healthy and eating a normal healthy diet. These eggs are amazing. Larger, whiter, thicker shells, bigger yolks and thicker, fuller whites. Fresh tasting and delicious, a huge difference from conventionally produced eggs. I will only eat chickens that are farm raised, no anti-biotics. I have been trying to cast my vote for organic farming with my purchases of organic brands in canned and packaged foods. I have cut down my refined sugar consumption, and watch the labels for the grams. (Remember 4 grams of sugar = 1 tsp.!) I have formed a regular habit of drinking green tea, which I feel between that and the lowered sugar, is greatly responsible for the loss of 1 and a half inches around my waistline. This is without any added working out to lose it. I have been trying to get rid of the “roll” for a few years now, so I am really excited that I lost some of it from what I gained from this class. Very grateful.

My becoming more aware of how our food is produced, and the valuable nutrients they contain has greatly impacted my life, and I have been able to pass this knowledge on to others. I now have a better understanding of how food effects our health and our moods, and I know which foods contain the perfect nutrients to address specific health concerns, and for healthy maintenance of our bodies. This knowledge will be where I begin to look at how I can help someone to become well, healthy, and balanced, and will be an integral part of my practice. I will continue to promote organic foods, and educate people about where our food comes from, and what it can do to us, or for us.

Besides using myself to see the changes with the diet, I had my brother, who has a lot of health issues, commit to only buying his food at a grocer that carries organics, like Wild Oats or Whole Foods. Only whole grains, lots of fruits and vegetables, beans and legumes, free range meat and eggs, no refined sugar, healthy fats and oils. And NO FAST FOOD. He is a bachelor, on the road all the time and has eaten A LOT of fast food. My belief is that fast food contributed greatly to the fall of his of health. I made him promise me to do it for one week, and he would see the difference in how he felt, physically, mentally, and emotionally. It's been 6 weeks, and I am really happy to say he is still following the healthy diet, and as a result is feeling great, lost some weight, sleeping better, and has more energy. And he LOVES the food. He said his body craves it! I'm excited about the possibilities of how many people could be affected this same way with the same challenge.

Foods I am Currently Eating

t

The Mineral Content in Our Foods

The mineral content in our foods has changed drastically in the last 100 years. The soil has been depleted of it's vital nutriets. What has happened to the soil?

Plants absorb 70 to 80 different minerals. The commercial fertilizers being used only replace a few of them, NPK- nitrogen, phosophorus, and potassium.

Fewer crops and animals raised further depletes the mineral status of the soil. Organic wastes that in former times would have been composted and returned to the land, are now mostly sent to landfills or incenerated.

Soil contains bacteria, fungi, plant and animal life, in a state of constant interaction and balance. Every one of these organisims needs dozens of different minerals to survive and play it's part in the ecosystem. Some bacteria have a vital role in converting soil minerals into chemical forms plants can use. NPK fertilizers change the soil pH to acidic conditions in which these bacteria cannot survive. To combat soil acidification, farmers lay lime on the soil, which adds back calcium and magnesium to raise the soil pH, but it also converts manganese and some other trace elements into chemical forms that plants are unable to absorb.

Pesticides and herbacides also reduce the uptake of trace minerals by plants. Chemical fungicide sprays destroy beneficial fungi, and reduce the ability of plants to absorb soil minerals. Insecticides can also reduce trace mineral uptake by inactivating choline containing enzymes in plants, essential for the absorbtion of manganese and other minerals.

How does this affect our health?

To maintain good health, we need good food with both vitamins and minerals. The foundation of human health is the quality of the food we eat, which relies ultimately on the soil on which it was raised.
Minerals are needed for the proper formation of blood and bone, the maintenance of healthy nerve function, heartbeat regulations, reproduction and fetal development. They are essential to the process of growth, healing, and energy release. Minerals are an essential part of our diet, and a lack of them causes a susceptability to diseases, such as heart disease (magnesium), cancer (selenium), diabetis (chromium), and mental illness (zinc).

The Food Diary

I have been keeping a food diary, or journal for every week since I started taking Holistic Nutrition.
I analyzed the major vitamins in at least ten of the foods and beverages I had one day this week, and compared them to the vitamins in the foods and beverages I had on a day the first week I started the journal.
Comparing my findings, I see that I am getting the same amount of vitamins from the foods that I eat currently, compared to the first week. I have been in the habit of eating healthy nutritious food for quite some time now, so I didn't expect much or any vitamin difference.
Some of the other things included in the journal were moods, sleep, bowel patterns, body changes. Comparing this week to week one, I would say moods have been more positive, not as easily stressed. Sleep is the same because of my peri-menopause symptoms, although I have noticed that my munching on flax seeds has helped with the hot flashes. Bowel patterns are the same, I have upped my intake of fiber with whole grain bread, and my body is still trying to get used to it. Body changes, here's the good part. I have lost an inch in my waistline. I am crediting it to the 2 cups of green tea I drink every day, and eliminating a lot of sugar from my diet. I have been avoiding processed and refined foods, and foods with preservatives, which I am giving credit to for being less stressed.

pH Testing

This week for several days I tested my pH level. pH is a measure of acidity or alkalinity. It is measured on a scale of 0-14, the lower the pH the more acidic, the higher the pH the more alkaline. 7 is neutral. I used pH strips to test my urine in the morning and the late evening. If urinary pH fluctuates between 6.0 and 6.5 in the morning, and 6.5 to 7.0 in the evening, your body is functioning at a healthy range. My test results for morning and evening were basically the same at 6.5.
The restults of the urine testing indicate how well your body is assimilating minerals, especially calcium, magnesium, sodium and potassium. These are called the "acid buffers" because they are used by the body to control the acid level. If acid levels are too high, the body will not be able to excrete acid. It must either store the acid in body tissues, or buffer it; that is borrow minerals from organs, bones, etc. in order to neutralize acidity. For example, the body borrows calcium from the bones in order to balance pH, which can lead to weak, brittle bones. Other imbalances include cardiovascular damage, weight gain, obesity, and diabetes, bladder and kidney problems such as kidney stones, joint and muscle pain, lack of energy and chronic fatigue.
To keep a healthy pH level, foods such as vegetables that have a high mineral content should be eaten. Acidic food such as white flour and sugar, sodas, coffee, chemical sweetners, should be avoided. I am in the normal healthy range, and I believe the bumped up consumption of vegetables, and the lowering of sugar intake is the reason.

Interesting Facts About Fiber

I had been unclear for some time of the differences between soluble and insoluble fiber, so I found this information to be very educational. I also found it interesting that fiber can only be found in plants, not meat products, which lead me to the realization that people who fill up on eating a lot of meat are probably not getting enough fiber in their diet. I also needed to know how much fiber I should be consuming, so I found that information to be very helfpful as well.

Soluble fiber is soluble in water. When mixed with water is forms a gel like substance and swells. It has many benefits, including moderaing blood glucose levels and lowering cholesterol. Good sources include oats and oatmeal, legumes ( beans, peas, lentils), barley, fruit and vegetables, especially oranges, apples, and carrots.

Insoluble fiber does not dissolve in water. It passes through our digestive system in close to its original form. Friendly bacteria that live in the large intestine can ferment them. This fermentation produces butyric acid, which is fuel for the large intestines, and helps maintain the health and integrity of the colon. Insoluble fiber offers many benefits to intestinal health, including a reduction in the risk and occurance of colon cancer and constipation. Most of this fiber comes from the bran layers of cereal grains.

Fiber is found only in plant products, such as nuts, whole grains, legumes, fruits, and vegetables. The average American significantly falls short of the recommended amount of fiber, consuming on average only 12-17 grams per day. The recommended amout is 20-35 grams per day, or 10-13 grams for every 1000 calories in the diet. This recommended amount should come in a combination of both soluble and insoluble fiber, since each provides different benefits.

Five Intersting Facts About Protein

1. Daily protein/amino acid intake is required to maintain a healthy body. Without sufficient protein, the body either lets cells die or breaks down other muscles and tissues to get the protein it needs for repair and other functions.

The body may actually "eat itself" to acquire the necessary amino acids, or borrow the amino acids from the immune system or body functions to meet its protein needs.

Whether due to restricted diets, illness, skipping meals, poor diet choices, and so on, inadequate protein/amino acid intake can compromise your health and affect the following body functions:

• Bone cell synthesis

• Red blood cell production

• Heart cell turnover rate

• Neurotransmitters/mood

• Sense of well-being/stamina

• Immune function/antibodies

• Enzymes/hormones

• Skin elasticity/muscle tone

• Organ function/pH balance

• Mobility/joint integrity

• Too much protein is as harmful as too little, and is linked with shorter life expectancy, increased cancer and heart disease risk, widespread obesity and diabetes, osteoporosis, kidney stress, and bad digestion

2. On its own, the body can manufacture 14 of the 22 amino acids it needs. But the other 8 cannot be made by the body and must be obtained from the diet. These eight amino acids are called "essential amino acids" and include: Isoleucine, Leucine, Lysine, Methionine, Threonine, Tytophan, and Valine.

3. Individuals typically need 1 gram of protein daily for each kilogram of their body weight. For example, a 180-pound man would need at least 80 grams of protein a day to meet his body's needs; a 140-pound woman would need a minimum of 60 grams.

4. Protein includes Vitamin B12, which is naturally found in animal products, including fish, meat, poultry, eggs, milk, and milk products. Vitamin B12 is generally not present in plant foods.
Vitamin B12 is required for proper red blood cell formation, neurological function, and DNA synthesis.

5. Protein is an excellent source of omega-3 fatty acids, found in salmon, tuna, cod, shrimp, scallops, halibut, and surprisingly, grass fed beef. This healthy fat helps prevent a wide range of medical problems, including cardiovascular disease, depression, asthma, and rheumatoid arthritis.