Dairy is rich in calcium but it's also difficult to digest and is missing it's companion mineral for bone health, magnesium. Most people also lack the digestive enzyme to break down milk in the body. Conventional dairy products contain growth hormones and antibiotics. Have acne? Ditch the dairy and your skin will clear up! Dairy products can also be constipating. The best choices for calcium are leafy greens, such as chard, spinach, and kale. Cruciferous vegetables such as broccoli are excellent as well as almonds and other nuts, all of which are also good magnesium sources. Calcium supplements are controversial because they can form calcium deposits in the body.
Copyright, 2014, Jackie Mart. For further information about this blog, or Optimum Wellness LLC, contact Jackie Mart at 712.790.5883 or Jackie@OptimumWellnessMN.com. As a holistic nutrition and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.
www.optimumwellnessmn.com
When I meet with clients on a weekly basis I give them a few simple goals to work on throughout the week. This keeps them from feeling overwhelmed and shows them that making small changes can make a difference! Here is one small change you can make this week for your health.
*Add 2 tablespoons of chia seeds to your morning smoothie for extra fiber, calcium, iron, vitamin C, magnesium, and good fats!
Copyright, 2014, Jackie Mart. For further information about this blog, or Optimum Wellness LLC, contact Jackie Mart at 712.790.5883 or Jackie@OptimumWellnessMN.com. As a holistic nutrition and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.
The US Department of Agriculture recently came out with a new type of "Food Pyramid" called "My Plate." Even though it is interactive and contains many useful tips and information about food choices I have a few gripes relating to the plate!!
Here is what the plate looks like:
There is no one size fits all food plan!! There are Carb, Mixed, and Protein Metabolic Types! What is good for one person isn't necessarily the right diet for another! Listen to your own body.
The Protein portion is not large enough! Protein is a satiating component of any eating plan that will not only help you eat less, but it is also activate your metabolism. It is also involved in building lean muscle. Lean muscle burns calories!
As a general rule of thumb, it is suggested that you shoot for anywhere between .7 to 1 gram of protein per pound of your goal body weight. (so if you weigh 160 pounds, but want to drop down to 140, you should aim for roughly 140 grams of protein, per day). Women will tend to be on the lower end, and men on the higher end.
We are already a society that is overly reliant on carbohydrates. This is a direct correlation to our carb-heavy diet, and the insulin problems that have led to an onslaught of type-2 diabetes and excessive weight gain. This does not mean that carbs are bad. They are an essential part of your diet and should be consumed. But they should not be the bulk of your diet, and the majority of your daily carbohydrates should come from non-processed sources, such as fibrous vegetables (think broccoli, spinach, kale and most greens) or from fruit (although in more limited amounts).
Dairy-The dairy food issue is a controversial one. Dairy farming is a multi-billion dollar government-subsidized industry whose tremendous advertising campaigns have us believing we can't live without milk and dairy products! By the time we are three years old we lose the required enzymes to digest dairy products, especially milk. You may be surprised to learn that the majority of the human population throughout the world does not drink or use cow's milk!! Most people can't drink the milk because their bodies don't tolerate it. Eating lots of green, leafy vegetables,raw nuts and fruits will provide all the calcium you need. Sesame seeds contain more calcium than any other food on earth!!
Where are the healthy fats?!?
Fat provides needed energy. It is difficult to eat the large amounts of food in a very low fat diet to get all the energy you need.
Fat is needed to prevent essential fatty acid deficiency.
Fat is needed so your body can absorb the fat soluble vitamins A, D, E, K, and prevent deficiencies of these vitamins.
Fat provides flavor and texture to help prevent food from being bland and dry.
Fat helps food to stay in the stomach longer, giving a greater sense of satisfaction and preventing hunger soon after meals.
Fat may help your body produce endorphins (natural substances in the brain that produce pleasurable feelings).
Diets too low in fat (less than 20 - 25%) may trigger cravings.
Food Combining-Refer to one of my previous posts. This diagram makes it looks like you should mix all food groups together at one meal.
Water-This diagram makes it look like you should be drinking a glass of milk every day instead of water. Remember to drink half your body weight in ounces of purified water each day!! This is the minimum amount!! Drink more if you are exercising or sweating out in the heat.
Here is a much better food guide to live by. I love it!! Download it for free here:
http://www.honestfoodguide.org/
