Nutrition 101

 

 

 

 

Healthy nutrition: It is more than what we eat – It is what we absorb; the nutrients we absorb through our digestive system.  

 

This Learning Curve is definitely worth it

 

 

 

What’s in this Article:

 

 Regain your Natural Weight !  

      First Rule on the way to Healthy Digestion and Absorption  

      Eliminate those awful Food Sensitivities : It is easier than you think: achievable so do it 

      GERD: Acid Reflux, a Life Time Achievement Award 

       Nutrition density on a budget

        Slow burning Carbohydrates

       Healthy Fats – Healthy Oils

 

May I suggest Breakfast

• Exercise

• Managing tension

• Water:  How much you ask?

• Nutraceuticals

 

One of my most favourite websites on traditional eating, a return to basics:  www.westonaprice.org

 

 

Want to know the nutrient values of any food …? Go to: http://www.nal.usda.gov/fnic/foodcomp/search/ – type in your food of interest, receive a comprehensive outline of vitamin, mineral, fatty acid values as well as caloric content 

 

Your body runs on a complex path of nutrient molecules: Nutrient molecules feed every organ in your body. The digestive system is the portal to your health and vitality. So we concern ourselves with the health and efficiency of our digestive system to keep our bodies nourished and energized.

 

Most absorption of nutrient molecules occurs along the small intestinal tract. Digestion, however, starts in the mouth. Saliva is rich digestive enzymes or digestive workers whose only task is to split nutrients molecules to be absorbed and to feed your body.   Your part: It is incumbent upon you to recognize your part in the process.

 

• The First Rule; the key to  Healthy Digestion AND Absorption: Meticulously and thoroughly chew your food

Chew your food thoroughly!  Your teeth are in your mouth, not in your stomach!  

 

 

Chew your food!  Not just because you need something to do between bites.  The simple act of chewing your food more meticulously and thoughtfully prevents a whole lot of unpleasant health consequences.  Chewing breaks down cell walls exposing nutrients found within the cell walls. Let us take cauliflower for example. Cauliflower is rich in nutrients – all protected by cell walls –  indole 3 carbinols, a protective antioxidant found in the cruciferous family of vegetables. Chewing exposes these precious antioxidants, making them more easily absorbed.

 

Food Sensitivities:  Eliminate those awful Food Sensitivities

 

* Efficient and proper chewing minimizes and in up to 90% of cases can eliminate Food Sensitivities *

 

Food sensitivities are separate from food allergies. Food sensitivities are largely the result of improper mastication of your food.  Swallowing chunks of food has multiple unpleasant effects downstream, not the least of which begins with your goblet cells.  That throat clearing that begins after you eat – that is not normal – it is a protective first response to incoming improperly masticated food.  I mean, on the other hand, if you are just making bad choices – there is your other reason. 

Inefficient mastication overwhelms your digestion.  Chunks of food are not effectively broken down in the stomach.  They further find their way to the blood stream.  They further excite your immune system and invite an immune response that foreign or toxic food particulars are present, which further excites your white blood cells, who have better things to do than come to your aid because you are simply not chewing your food properly.  Your immune system mounts an attack and engulfs the molecules of food. Histamine reactions result.

Mucus, the throat clearing, is emitted through goblet cells that line the upper and lower gastrointestinal mucus in an ever-present attempt to prevent noxious substances from entering the blood stream and potentially damaging your cells. Answer this question:

 

• How often do you clear your throat after eating? Mucus is a defense reaction intended to cover the tiny absorptive microvilli,  preventing the absorption of toxic food.  Over time and with repeated consumption of either underwhelming mastication and/or questionable food choices that same mucus will damage the tiny microvilli which then causes malabsorption and potential Irritable Bowel symptoms.

 

Symptoms of IBS are generally very difficult for the average person to assess and correct. Trying to distinguish what foods are the offending foods is not only very difficult, it is often misleading. Largely common known IBS results from a damaged digestive system causing a myriad of symptoms.  That state of disrepair along your digestive tract is what needs attention.

Start with the proper mastication of food.  If you continue to consume food you know is ultimately not healthy, at least you give yourself time to ponder the choice while you chew longer – perhaps that will inspire a second thought …

 

Chew your food meticulously to prevent damage or further damage to your intestinal tract. 

 

 

• Acid Reflux is a life time achievement aware for improperly chewing your food, a byproduct of poorly masticated food.  Acid Reflux is also a byproduct of other unhealthy choices but the common thread and underlying cause, swallowing clumps of food.  In a failed attempt to do the masticating you should have, your stomach turns up the HCI or hydrochloric acid production to break down the molecule clumps. Over time the esophageal sphincter weakens and reflux of HCI into the esophageal tube results. This condition is extremely uncomfortable and at times quite debilitating. Start now to maintain a healthy digestion system and avoid such unnecessary health consequences.  There are plenty of rewards for healthy choices, proper mastication.  Acid Reflux is not one of them. 

 

• Your teeth are in your mouth – not in your stomach: Remember That!

 

Nutrition density: Meals on a budget:

 

Protein sources:

Omega 3 eggs @ approximately .21 each

Organic Yogurt – plain – add fresh fruit – buy the 1L size as opposed to individual servings. @ .75 serving

Salmon steaks – 1.50/4oz

Albacore tuna @ 1.50/4-6oz

Whole Chicken –roast and freeze portions – @ 1.25 serving

Turkey – Free – it probably comes as leftovers from home after the holidays

 

Veggies and Fruits:

Fresh fruits in season are less expensive. Fruit is designed to digest quickly. The cell walls are soft and easily broken down by proper chewing. Fruits are rich with easily absorbed nutrients and fruit sugars. Limit your intake to 2 maximum 3 servings daily. Vary the fruits 2-3 X weekly. Also, limit your intake of fruit in the evening.  An apple or pear in the evening is an exception. Apples and pears are lower on the glycemic index and less lightly to cause gas or bloating

 

 

Vegetables:

Who does not love their veggies? Many forgo the world of nutrient dense vegetables that add abundant health to their starving bodies. Fresh vegetables require a bit of time to clean and prepare, no one is going to deny that.  But vegetables remain an integral part of a healthy diet. So, whether you are living on your own, whether you are on a tight budget, whether you have specific time restraints, vegetables are part of that catalogue of choices. 

If fresh vegetables do not work on a routine basis, then chose frozen.  Frozen vegetable are picked at the peek of freshness, washed, flash frozen to preserve the nutrients, are generally less expensive than fresh and sometimes, more nutritious.  Prepare with minimal water and/or steam.  I make a water bath: 

• 1/4 cup filtered water
• a splash of mustard, dijon, or any other
• a pinch of tarragon, herb de provance, your choice
• a pinch of maple syrup – raw sugar – NEVER white
• salt and fresh ground pepper – My mix of fresh ground pepper is the four colour black, white, green and red, and chili flakes – yum …
• Bring to a boil for only 15 – 30 seconds to combine the flavours 

I love cooking cauliflower, broccoli, carrots.  Add a bit of water if required – this becomes your veggie sauce with a bit of butter 

• Frozen vegetables are naturally higher water content than fresh so less water is required to cook or steam 

Here is my favourite garlic butter sytle: 

• In a shallow pan add 2 tablespoons butter and 2 garlic buds – not cloves – buds.  Take a knife, cut just the bottom of the garlic to expose the cloves, place exposed cloves over the butter.
• Simmer over low heat for about 10 minutes then
• add a tablespoon or so – of olive oil or coconut oil – warm 
• add thin sliced onions 
• Slightly caramelize the onions;
• make a well in the middle;
• add frozen vegetables; cover and simmer for about 5-10 minutes or when tender and done. 

Remember to layer your frozen vegetables so the ones that take the longest to cook are on the bottom. 

The garlic will be soft – pick out the cloves 

• The addition of onions and garlic add a wonderful deep flavour to your veggies.
• Don’t like onion, warm olive oil and butter add vegetables; add some spices like basil, thyme or a sprinkle oregano; add a 1/4 teaspoon raw sugar or maple syrup 
• Steam for a few minutes and serve; still no water necessary.
• Before serving, if you want to be fancy, sprinkle with sliced almonds or pine nuts or pistachios. 
• Colour – a splash of sweet – who is not going to be tempted. 
• Assorted frozen vegetables are nutrient dense and provide an excellent alternative to fresh. 

 

• BONUS:  You will not throw out frozen veggies, like you do fresh.  

FANCY ROAST GARLIC:  Remove the garlic and enjoy the sweet options 

• as part of the sauce by squeezing the cloves or, 
• makes thin slices of toast
• make a side dish with three tablespoons of olive oil and equal parts – either white or red wine vinegar – balsamic – apple cider 
• spread some roasted garlic – take your spoon and add a splash of vinegar – so yummy and high end delicious fancy … 

Slow burning Carbohydrates and cereals 

If you enjoy cereals in the a.m. please do yourself a great flavour and stay far away from commercial cereals.  One review of the ingredients on the box, is why. 

Oatmeal, either old fashion or steel cut, or red river cereal or organic cereals are your best bet. Oatmeal is so versatile and inexpensive but very high in nutrient density and fiber. 

• Soak your oatmeal overnight – besides lessening the cooking time, it promotes efficient absorption and nutrient uptake
• So for example, soak one cup of oatmeal in ¾ to 1 cup of yogurt, almond milk, canned coconut milk or fresh filtered water   
• Oatmeal is a slow burning carbohydrate which means it releases sugar molecules at  slower rate avoiding the blood sugar spike.  

 

What else pre-soaking achieves: 

All grains contain an enzyme called phytic acid.  Phytic acid is vital and binds nutrients and fatty acids and prevents germination.  Soaking neutralizes that enzyme and releases the nutrients.  That action either allows the seed or grain to grow or, when consumed, allows nutrients to be absorbed much more easily through your intestinal tract.  If you’ve pre-soaked your oatmeal or any other grain, that’s why. 

Granola:  Make your own granola with unsweetened shredded coconut, some ground nuts and seeds with added coconut milk or regular 2% organic milk and you have a wonderful nourishing breakfast and or mid morning snack.

 

On Low Fat Diary:  Why you should never eat low or fat free dairy? Two reasons:

• First:  we know dairy is a source of calcium; calcium requires Vitamin D, a fat-soluble vitamin, for absorption.  Fat free means compromised Vitamin D levels.  Even though the government requires that Vitamin D be replaced, this fat soluble vitamin requires the presence of fat as the transport system to cross the cell wall. Fat free still means compromise Vitamin D. 
• Second – fat slows down digestion resulting in a longer satiation, and without meds …  Low fat diets generally result in cravings, less craving control and high carbohydrate diets. 

My Dairy choice:  Organic – Organic diary is not Ultra heat treated, is derived from dairy cows who are more likely to be exposed to a certain level of outdoor activity, grazing and generally a better quality of nutrients.  

Avoid UHT or Ultra Heat-Treated milk:  Fat molecules are emulsified and are subject to higher levels of oxidation. UHT milk or diary has a greater chance of causing allergic reactions.  intestinal tract.

 

Healthy Fats :  Essential Fatty Acids are simply one of the single most important nutrients.  Go to my page Healthy Fats: do you need an oil change, for more information.   

My routine:  Hemp Hearts – are particularly rich in omega 3 fatty acids and the additional of vitamins and minerals – 3 tablespoons daily – how – on your cereal – in your yogurt – with a splash of milk and a banana – in your smoothy – in your bran muffins that you bake

Other options: Chia seeds – high in omega 3 fatty acids  – buy whole not ground – grind them at home.  That ensures the seed is fresh and the oils are not subject to oxidization.  

Keep your hemp hearts and chia seeds in the freezer.  Oils are precious – preserve them. 

 Flax seed:  Is about a 50 – 50 split of omega 3 and omega 6.  

Omega 3 fatty acids are anti inflammatory, promote a healthy hormonal system and cardiovascular system, excellent brain food, add flexibility to blood vessel walls, and promote healthy emollient skin and shiny lustrous hair, to name just a few benefits.  You will generally notice a difference within a week of consistently taking it.

Olive Oil – extra virgin is highest in antioxidants. Keep your olive oil in the fridge – same reason – preserve the oils – When using for cooking never allow the oil to burn or smoke. If it does pour out and start again.

 

Butter:  

Butter – never margarine – Butter is a short chain fatty acid. It is easily broken down and turned into energy. Pre 1900’s, butter was used in much larger quantities per person than it is today and heart disease was less than 6%. Don’t be fooled by misinformation.

Vegetable source oils, with the exception of Olive Oil are largely unstable and oxidize in the body creating free radicals.  Neither vegetable oils or Olive Oil are stable sources for frying or cooking at higher temperature.  Coconut Oil, non-hydrogenated, is stable at higher temperatures, as is Peanut Oil.  

Virgin or expeller pressed coconut oil – is a medium chain fatty acid. Again, like short chain fatty acids, it goes directly to energy cycle increasing basal metabolic rate. Short and Medium chain fatty acids are generally not stored in adipose or fats cells unless greatly overindulged in. 3 – 4 tbsp of coconut oil and 1 – 2 tbsp of butter daily is very reasonable.

For more information on healthy fats, go to my article on fats and oils or www.westonaprice.org/knowyourfats/skinny.html or www.westonaprice.org. You’ll find wonderful researched facts on healthy fats and oils, nutrition and general health issues.

Prepare nutrient dense, simple meals.  Select your vegetables before your protein.  If you use frozen vegetables – there is simply no complication of food preparation. 

Potatoes, rice, fresh pasta, all make an easy carb – accompaniment 

I am a Maritimer, so eat lots of fish – so many choices – so easy and quick to prepare.  All of these are choices you can make throughout the week –

Let’s recap:

Can I suggest breakfast – a big fan – Oatmeal as suggested and with hemp hearts and a couple of fruit selections – bananas – raspberries – in fact, buy frozen fruit – cook your oatmeal, about 2 – 3 minutes before it is done – throw in your frozen fruits selection or simply warm your fruit selection – add a splash of raw sugar or maple syrup – that yummy! 

Eggs – another fabulous choice – frittatas or omelet – sour dough bread 

Not a big fan – smoothie with fresh fruit – hemp hearts – splash of raw sugar – a toasted tomato sandwich 

Sample breakfast menus:

Yogurt with hemp hearts or Chia Seeds with berries, cinnamon and a dash of pure vanilla, is nutrient dense and easily absorbed. Optionally, mix it up as a smoothie using organic yogurt, coconut milk or a nut milk like almond milk or add unsweetened coconut if you prefer.

Other

Breakfast options:

• Eggs, frittata (crust less quiche), omelets with chunky vegetables and some yogurts are also an excellent start. Have rye (light, dark, marbled) sour dough bread, pumpernickel, Ezekiel or sprouted grain or gluten free breads. A couple of slices daily are fine. Flat breads are also fine and there are a number of different flavours to choose from. Add a couple of pats of butter to slow down digestion. Whole grain breads, especially if you must chew on a grain to masticate it, can be difficult to break down because of the presence of the whole grains with the phytic acid.

 

Remember to improve the nutrient absorption of oatmeal, do not forget to pre-soak overnight in equal amounts of yogurt or water, nut milk or coconut milk. For example, one cup – oatmeal and one cup – yogurt or water. Put a plate over the bowl and let sit over night on the counter. In the morning heat, add some shredded coconut, a few pine nuts or any other finely chopped nut or seed and you have a wonderful delicious, easy to digest oatmeal or homemade granola.

Nutraceutical options:

• 2 packages – Vitamin C Emergen C mixed with 12 oz. filtered water
• 2 – 4 Plant Enzymes – Broad spectrum plant enzymes improve metabolisms and absorption

Try to take digestive enzyme before you eat.  The presence of enzymes contact at the beginning of digestion promotes metabolism.  If you forget before you start eating, take them as soon as you remember -In any event, take them

 

Lunches:  Hearty soups – sandwiches – salmon salad – tuna salad – egg salad – lots of lettuce, tomatoes, cucumber – sub buns – your way – not the restaurant way – pasta salad – with sour cream – not mayo or any other mid aisle fat substitute 

Have to eat out – choices are available that are healthy – hoagies – not so much 

Snacks can include some part of left-over lunches. Nuts and seeds with some unsweetened coconut is a good choice. Making your own granola bars or even macaroons are healthy choices for snacks. Some particularly good and delicious recipes can be found at www.scdrecipes.com – go to the desert link for lots of ideas.

 

Supper – we’ve covered – chose your veggies – chose your cooking style – make it interesting with sauces – add  pinch of raw sugar or a splash of maple syrup – vegetables are delicious, there is no reason not to spice them up with sauces and a splash of the sweet – just not white sweet 

Chew your food – make your belly happy – enjoy the amazing health benefits – the craving control – watch the inflammation diminish – water retention diminish – wake up feeling light, nourished and be amazed when you enjoy that first craving for healthy food.  Properly nourished – we begin to eat intuitively – craving healthy food.  

I highly recommend a book called just that –  Intuitive Eating: Everybody’s Natural Guide –  Authored by Humbart Santillo ND 

 

Circadian Rhythms of the Digestive System:

Throughout a twenty four hour period, your body and specifically your digestive system go through basic functions.  Understanding and in eating in accordance with the natural rhythm of your digestive system is one of the keys to energy, vitality and weight control. 

Natural Sweeteners:

• Raw Sugar, Maple Syrup, Coconut sugar, name a few, make your foods more interesting, desirable and add complexity.  Natural sugars stabilize blood sugars – processed sugars spike blood sugar levels, feed unhealthy and uninvited guests – who will begin to crowd out healthy flora and demand attention – as in – feed me, I’m yours!  So say no, to the sugars that feed those you do not want! 

 

• Low glycemic sugars:   Sugar alcohol for example xylitol, mannitol . Sugar alcohols have health benefits that include retarding dental caries, to weight loss and preventing candida overgrowth. They can be found at your local bulk food bin store. For more information go to www.xylitol.com or go to your favorite search engine and search ‘health benefits of xylitol, mannitol, sorbitol’.  If you chose sugar alcohols start slow – remember this family of sugar alternatives does expel certain bacteria – start 1/2 to 1 teaspoon and work up
• Artificial Sweeteners:  Do the research here.  If you are here, you are not doing artificial anything … 

 

Exercise: 

The Morning Advantage: A Streamlined Fitness Strategy

Want to kickstart your metabolism and stay energized? Shifting your movement to the morning can be a total game-changer for your daily calorie burn.

Here is how to optimize your routine for maximum efficiency:

1. The 30-Minute Power Split

You don’t need to live at the gym to see results. Aiming for 3-4 sessions per week using this balanced formula is remarkably effective:

• 15 Minutes of Cardio: Get the heart rate up to wake up your system.

• 15 Minutes of Strength Training: Building lean muscle is the secret to increasing your basal metabolic rate (BMR) over time.

• The Finish: Always integrate gentle stretching and deep breathing to lower cortisol and improve recovery.

2. The Caffeine Catalyst

If you enjoy coffee, timing is everything. Drinking 1–2 cups about an hour before your session can give you a significant edge. Caffeine increases adrenaline levels, which signals your body to break down fat stores and release them into the bloodstream as free fatty acids to be used as fuel.

3. Flexibility is Key

While a 10–15 minute morning cardio “spark” offers the most noticeable boost to your focus and energy, the “best” workout is the one you actually finish.

• • Priority: Get that quick AM movement in.

  • Bonus: Engage in extra activities—like a walk or a quick sport—later in the day as your schedule allows.

 

 

Manage tension: