Healthy Eating Archives

Daily Choices Matter

Daily Choices Matter

Studies have shown that each day we make as many as 200 food choices.

Those choices are influenced by many things, even the people we are eating with. While the individually choices may be quite small When you add them together their actual contribution to our health and well being can make a huge difference.

You’ll probably notice that many of our members questions are about small things. They seem to hone in on the details. Yet quite often people say – “Surely, if I just take care of the big things then I don’t really need to worry about the small things?”

Which on the dace of it seems fine. But when you analyse anything, the big things are made up of lots of small things. Meaning that If you take care of the detail in your diet, then each of those things that you take care of will add up and make the big things far more effective.

Here’s a just some of those small things that you might like to consider:

Check the Ingredients

Firstly, when you go to the supermarket or your local shop to stock up, look down the ingredients list to make sure you avoid eating foods that have got artificial sweeteners, MSG and a whole range of additives and colorants. These are the things that many manufacturers have to put into their food in order to put back the flavour and vitamin content that their processing has processed out.

Secondly, try as much as possible to use organically sourced and grown produce.

By sticking to organic (from a reputable producer), you know that you are not going to be eating and digesting pesticides, phosphates, all kinds of hormones and all the other things that commercial food producers use in order to overcome the problems that their fast-food production line cause.

It’s making those healthy choices, the small ones, that all add up to a much healthier lifestyle.

And it’s not just what you eat!

It’s Not Just What You Eat

A small choice you can make every day is just to take the elevator to get up two floors, or take the stairs. Taking two flights of stairs briskly will do far more for your heart than taking the elevator, that’s for sure.

Doing that five or six times a day, is just like jogging to the top of a ten-storey building!

It’s those type of small changes that I’m talking about, those small changes can make a really big difference.

The reason for making those choices is clear.

In Europe, the U.S.. Australia and in fact most of what would be considered the western world, its poor lifestyle choices that (e.g. what we choose to eat, to exercise, etc) account for the leading causes of death. Things like cancer, heart disease, diabetes and the rest.

In fact, the WHO (World Health Organization), in one it’s previous World Cancer Report, have said that the rates of cancer would increase by 50 percent over the next 15 years. Statistics like that are cause for concern.

However, all is not doom and gloom as WHO also suggests that at least a third of the cases could be prevented by folk making better lifestyle choices.

No Need to Make Huge Sacrifices

Some folk think that in order to make these changes they have to make a lot of sacrifices. But in reality, this is just not so.

If you think about it, it won’t cost you much at all to take the stairs (often times it’s quicker than taking the lift). In fact just 20 or so minutes of exercise a day can make the difference .

And to eat organic may cost you a little more each month, but these are all a small price to pay in exchange for a long, healthy, active and sickness free life.

Small Changes in Your Diet can Make a Huge Difference

eating-405521_640Each day we make as many as 200 food choices.

These are influenced by many things, even the folk we’re eating with.Even though each of those choices may only represent a small contribution to our final health – they all add up to making an immense difference.

You’ll probably notice that many of our reader’s questions are about small things. They are about the details in diet. Sometimes people ask me “surely, if I just take care of the big things then I don’t really need to worry about the small things?”But when you analyse anything, the big things are made up of lots of small things. If you take care of the detail in your diet, then each of those things that you take care of will add up and make the big things far more effective. Here are a couple of those small things that you might like to consider:Firstly, when you go to the supermarket or your local shop to stock up, look down the ingredients list to make sure you avoid eating foods that have got artificial sweeteners, MSG and a whole range of additives and colorants. These are the things that many manufacturers have to put into their food in order to put back the flavour and vitamin content that their processing has processed out.Try as much as you can to use organically sourced and grown produce. By sticking to organic (from a reputable producer), you know that you are not going to be eating and digesting pesticides, phosphates, all kinds of hormones and all the other things that commercial food producers use in order to overcome the problems that their fast-food production line cause.

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What’s NOT Genetically Modified?

Lite-Trac_Crop_SprayerLook around these days and you will find that 90% of all food is processed and dead, void of all nutrition. You will also find that at least half of that food contains at least some genetically modified ingredients, and this means you’re eating organisms grown and mutated in laboratories, including bacteria and insect cells. Are you becoming “the fly”? You know, that giant man/fly hybrid that Jeff Goldblum turned into in that creepy movie from 1986?

Is your DNA now designed to kill insects and weeds? Will mosquitoes stop biting you next summer or will you have the strangest, hyper skin reactions to weeds? Who knows, right? Besides the food that’s labeled certified organic, what are you getting? Many rural folks find local and organic food at their farmer’s markets or they grow it all themselves. Others still barter and trade services for foods, or trade crops and seeds for rotation. In parts of the USA, some people still live like our grandparents did, eating food that doesn’t contain pesticides, on the inside and the outside. Think about it. Plus, most people eat food from boxes, toxic cans and sealed plastic every day. Ever heard of BPA poisoning?

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Coffee Drinking for a ‘cleaner’ arteries

coffee-293220_640Drinking a few cups of coffee a day may help people avoid clogged arteries – a known risk factor for heart disease – Korean researchers believe.

They studied more than 25,000 male and female employees who underwent routine health checks at their workplace.

Employees who drank a moderate amount of coffee – three to five cups a day – were less likely to have early signs of heart disease on their medical scans.

The findings reopen the debate about whether coffee is good for the heart.

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Tips to Adapt from the Paleo Diet

vegetable-basket-349667_640The Paleo Diet is based on eating like our ancestors ate, back when they were still hunting and gathering. It eliminates foods that weren’t around back then, which makes sense since we’ve certainly taken some steps in the wrong direction in the past many thousand years when it comes to the foods we eat. (I’m looking at you, neon-orange cheese powder and doughnut cheeseburgers.)

With that in mind, here are 5 Paleo Diet principles worth following to help you eat better in our modern world.

Cut Out Processed Foods: People eating a Paleo-style diet don’t eat many foods that come out of a package. Limit foods like pretzels, chips, ice cream, sugary cereals and other not-so-good-for-you foods. This will help you cut down on your intake of refined grains (which have been stripped of beneficial fiber), as well as added sugar and sodium.

Eat Wild-Caught Seafood and Grass-Fed Meats: Our long-ago ancestors didn’t eat meats and seafood that came from an industrialized farming system. For that reason, the Paleo Diet emphasizes purchasing animal protein that has been raised sustainably. Not only is that better for the environment, but it may be better for you as well. Grass-fed beef has more omega-3 fatty acids than beef from cows fed corn and soy feed.

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Tips When Buying Olive Oil

olive-oil-507129_640When shopping for olive oil, consumers are faced with a wide range of options. Multiple brands vie for attention through bottle and label design, brand building, and marketing claims. Here is what you need to know.

1. Choosing the right type of olive oil depends on how much flavor is needed, what the cooking usage will be, and the available budget. It also helps to understand the classifications and common marketing terms used on olive oil labels.

2. “Extra Virgin Olive Oil” (EVOO) is the most flavorful and the healthiest olive oil, because it is naturally produced without heat or chemicals. It retains healthy antioxidants from the olives. The range of flavors is very broad, similar to wines. The oil may be strong and peppery, mild and buttery, or anywhere in between. The natural variations result in a wide smoke point range, from about 350 degrees Fahrenheit to about 410 degrees Fahrenheit. This range is high enough for most at-home cooking.

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Diets Give Me Gas

Without exception – everyone has gas and normally they eliminate it by burping or passing it through the rectum.  However, many people think they have too much gas when they really have normal amounts.  Most people produce about 1 to 2 litres a day and pass gas about 10 – 15 times a day.

Gas is made primarily of odourless vapours—carbon dioxide, oxygen, nitrogen, hydrogen, and sometimes methane. The smelly, rather unpleasant, odour of flatulence comes from bacteria in the large intestine that release small amounts of gases that contain sulphur.

Although having gas is common, it can be uncomfortable and embarrassing. Understanding causes, ways to reduce symptoms, and treatment will help most people find relief.

What causes gas?

Gas in the digestive tract (that is, the oesophagus, stomach, small intestine, and large intestine) comes from two sources:

  • swallowed air (you ‘eat’ more than you think you do)
  • normal breakdown of certain undigested foods by harmless bacteria naturally present in the large intestine (colon)[private_silver]

Swallowed Air

Air swallowing (aerophagia) is a common cause of gas in the stomach.  Everyone swallows small amounts of air when eating and drinking.  However, eating or drinking rapidly, chewing gum, smoking, or wearing loose dentures can cause some people to take in more air.

Burping, or belching, is the way most swallowed air — which contains nitrogen, oxygen, and carbon dioxide — leaves the stomach.  The remaining gas moves into the small intestine, where it is partially absorbed.  A small amount travels into the large intestine for release through the rectum.  (The stomach also releases carbon dioxide when stomach acid and bicarbonate mix, but most of this gas is absorbed into the bloodstream
and does not enter the large intestine.)

Breakdown of Undigested Foods

The body does not digest and absorb some carbohydrates (the sugar, starches, and fiber found in many foods) in the small intestine because of a shortage or absence of certain enzymes.

Another reason is that the modern diet encourages us to eat too much refined  food and so we overload our digestive system.

What you don’t digest properly you eliminate in one form or another – and that may be gas…

This undigested food then passes from the small intestine into the large intestine, where normal, harmless bacteria break down the food, producing hydrogen, carbon dioxide, and, in about one-third of all people, methane.  Eventually these gases exit through the rectum.

People who make methane do not necessarily pass more gas or have unique symptoms.  A person who produces methane will have stools that consistently float in water.  Research has not shown why some people produce methane and others do not.

Foods that produce gas in one person may not cause gas in another. Some common bacteria in the large intestine can destroy the hydrogen that other bacteria produce.  The balance of the two types of bacteria may explain why some people have more gas than others.

Which foods cause gas?

Most foods that contain carbohydrates can cause gas.  By contrast, and good news for LowCarbers is the fact that fats and proteins cause little gas.

Sugars

The sugars that cause gas are raffinose, lactose, fructose, and sorbitol.

Raffinose

Beans contain large amounts of this complex sugar.  Smaller amounts are found in cabbage, brussels sprouts, broccoli, asparagus, other vegetables, and whole grains.

Lactose

Lactose is the natural sugar in milk.  It is also found in milk products, such as cheese and ice cream, and processed foods, such as bread, cereal, and salad dressing.  Many people, particularly those of African, Native American, or Asian background, normally have low levels of the enzyme lactase needed to digest lactose after childhood.  Also, as people age, their enzyme levels decrease.  As a result, over time, people may experience
increasing amounts of gas after eating food containing lactose.

Fructose

Fructose is naturally present in onions, artichokes, pears, and wheat. It is also used as a sweetener in some soft drinks and fruit drinks.

Sorbitol

Sorbitol is a sugar found naturally in fruits, including apples, pears, peaches, and prunes.  It is also used as an artificial sweetener in many dietetic foods and sugarfree candies and gums.

Starches

Most starches, including potatoes, corn, noodles, and wheat, produce gas as they are broken down in the large intestine.  Rice is the only starch that does not cause gas.

Fiber

Many foods contain soluble and insoluble fiber.  Soluble fiber dissolves easily in water and takes on a soft, gel-like texture in the intestines.  Found in oat bran, beans, peas, and most fruits, soluble fiber is not broken down until it reaches the large intestine, where
digestion causes gas.

Insoluble fiber, on the other hand, passes essentially unchanged through the intestines and produces little gas.  Wheat bran and some vegetables contain this kind of fiber.

What are some symptoms and problems of gas?

The most common symptoms of gas are flatulence, abdominal bloating, abdominal pain, and belching. However, not everyone experiences these symptoms.  The determining factors probably are how much gas the body produces, how many fatty acids the body absorbs, and a person’s sensitivity to gas in the large intestine.

Belching

An occasional belch during or after meals is normal and releases gas when the stomach is full of food. However, people who belch frequently may be swallowing too much air and releasing it before the air enters the stomach.

Sometimes a person with chronic belching may have an upper GI disorder, such as peptic ulcer disease, gastroesophageal reflux disease (GERD), or gastroparesis.

Occasionally, some people believe that swallowing air and releasing it will relieve the discomfort of these disorders, and this person may intentionally or unintentionally develop a habit of belching to relieve discomfort.

Gas-bloat syndrome may occur after fundoplication surgery to correct GERD.  The surgery creates a one-way valve between the oesophagus and stomach that allows food and gas to enter the stomach but often prevents normal belching and the ability to vomit.  It occurs in about 10 percent of people who have this surgery but may improve with time.

Flatulence

Another common complaint is passage of too much gas through the rectum (flatulence).  However, most people do not realize that passing gas 14 to 23 times a day is normal.  Too much gas may be the result of carbohydrate malabsorption.

Abdominal bloating

Many people believe that too much gas causes abdominal bloating.  However, people who complain of bloating from gas often have normal amounts and distribution of gas.  They actually may be unusually aware of gas in the digestive tract.

Doctors believe that bloating is usually the result of an intestinal disorder, such as irritable bowel syndrome (IBS).  The cause of IBS is unknown, but may involve abnormal movements and contractions of intestinal muscles and increased pain sensitivity in the intestine.  These disorders may give a sensation of bloating because of increased
sensitivity to gas.

Any disease that causes intestinal inflammation or obstruction, such as Crohn’s disease or colon cancer, may also cause abdominal bloating.  In addition, people who have had many operations, adhesions (scar tissue), or internal hernias may experience bloating or pain.
Finally, eating a lot of fatty food can delay stomach emptying and cause bloating and discomfort, but not necessarily too much gas.

Abdominal Pain and Discomfort

Some people have pain when gas is present in the intestine.  When pain is on the left side of the colon, it can be confused with heart disease.  When the pain is on the right side of the colon, it may mimic gallstones or appendicitis.

What diagnostic tests are used?

Because gas symptoms may be caused by a serious disorder, those causes should be ruled out.  The doctor usually begins with a review of dietary habits and symptoms.  The doctor may ask the patient to keep a diary of foods and beverages consumed for a specific time period.

If lactase deficiency is the suspected cause of gas, the doctor may suggest avoiding milk products for a period of time.  A blood or breath test may be used to diagnose lactose intolerance.

In addition, to determine if someone produces too much gas in the colon or is unusually sensitive to the passage of normal gas volumes, the doctor may ask patients to count the number of times they pass gas

Careful review of diet and the amount of gas passed may help relate specific foods to symptoms and determine the severity of the problem.

Because the symptoms that people may have are so variable, the physician may order other types of diagnostic tests in addition to a physical exam, depending on the patient’s symptoms and other factors.

 

How is gas treated?

Experience has shown that the most common ways to reduce the discomfort of gas are changing diet, taking medicines, and reducing the amount of air swallowed.

Diet

Doctors may tell people to eat fewer foods that cause gas.  Which is an obvious first step.

Obviously, foods you’re sensitive too would be a good second step although, for some people this may mean cutting out foods such as fruits and vegetables,  milk products, and others.

Some doctors may also suggest limiting high-fat foods to reduce bloating and discomfort.  This helps the stomach empty faster, allowing gases to move into the small intestine.

Unfortunately, the amount of gas caused by certain foods varies from person to person.  Effective dietary changes depend on learning through trial and error how much of the offending foods one can handle.

The most effective method is to move to a high protein diet – most LowCarb regimes will work although your body my be more suited to one more than another.

Nonprescription Medicines

Although we would not recommend it, some health professionals may suggest using nonprescription, over-the-counter medicines that are available to help reduce symptoms, including antacids with simethicone.  Digestive enzymes, such as lactase supplements, actually help digest carbohydrates and may allow people to eat foods that normally cause gas.

Antacids, such as Mylanta II, Maalox II, and Di-Gel, contain simethicone, a foaming agent that joins gas bubbles in the stomach so that gas is more easily belched away.  However, these medicines have no effect on intestinal gas.  Dosage varies depending on the form of medication and the patient’s age.

The enzyme lactase, which aids with lactose digestion, is available in caplet and chewable tablet form without a prescription (Lactaid and Lactrase).  Chewing lactase tablets just before eating helps digest foods that contain lactose.  Also, lactose-reduced milk and other products are available at many grocery stores (Lactaid and Dairy Ease).

Beano, an over-the-counter digestive aid, contains the sugar-digesting enzyme that the body lacks to digest the sugar in beans and many vegetables.  The enzyme comes in liquid and tablet form.  Five drops are added per serving or 1 tablet is swallowed just before eating to break down the gas-producing sugars. Beano has no effect on gas caused by lactose or fiber.

Prescription Medicines

Doctors may prescribe medicines to help reduce symptoms, especially for people with a disorder such as IBS.

Reducing Swallowed Air

Those who have chronic belching should find ways to reduce the amount of air swallowed. Recommendations are to avoid chewing gum and to avoid eating hard candy.  Eating at a slow pace and checking with a dentist to make sure dentures fit properly should also help.

Conclusion

Although gas may be uncomfortable and embarrassing, it is not life-threatening.  Understanding causes, ways to reduce symptoms, and treatment will help most people find some relief.

But you should take note of it, as it is a sure sign that what you’re eating is not totally suited to what your body wants.

Points to remember

  • Everyone has gas in the digestive tract.
  • People often believe normal passage of gas to be excessive.
  • Gas comes from two main sources: swallowed air and normal breakdown
    of certain foods by harmless bacteria naturally present in the large intestine.
  • Many foods with carbohydrates can cause gas.  Fats and proteins cause little gas.
  • Foods that may cause gas include
    • beans
    • vegetables, such as broccoli, cabbage, brussels sprouts, onions, artichokes, and asparagus
    • fruits, such as pears, apples, and peaches
    • whole grains, such as whole wheat and bran
    • soft drinks and fruit drinks
    • milk and milk products, such as cheese and ice cream, and packaged
      foods prepared with lactose, such as bread, cereal, and salad dressing
    • foods containing sorbitol, such as dietetic foods and sugarfree candies and gums
  • The most common symptoms of gas are belching, flatulence, bloating, and abdominal pain.  However, some of these symptoms are often caused by an intestinal disorder, such as irritable bowel syndrome, rather than too much gas.
  • The most common ways to reduce the discomfort of gas are changing diet, taking non-prescription medicines, and reducing the amount of air swallowed.
  • Digestive enzymes, such as lactase supplements, actually help digest  carbohydrates and may allow people to eat foods that normally cause gas. [/private_silver]

Lower Calorie Intake Reduces Cancer Risk

Because a reduced Carbohydrate/ Higher protein diet is more satisfying to your body, you generally end up eating less than you would if you ate like so many others.

This has the marvellous effect of reducing your calorie intake. (That’s how low carb diets work by the way)

Research from the University of California has shown that a reduction in calorie intake by as little as 5% give your body’s cells more time to repair any damage to its DNA. If this was not repaired then a mutated cell could reproduce and thus starts the first step towards cancer developing.

Professor M Hellerstein the University of California Berkley explains that – Normally, a cell will try to fix any damage to its DNA. But if it divides before it has a chance to fix the damage then it becomes memorialised as a mutation in the resulting offspring cells. Slowing down the rate of cell proliferation essentially buys time for the cells to repair generic damage.

Obviously, we only want healthy cells to reproduce. There are two trains of thought here. If the body is not overloaded in having to process unused food, then more resources are available for it to look after itself more efficiently. Also, eating too much means that the body almost immediately converts the unwanted food to fat – that’s building cells in rapid succession, thus reducing the time available for proper DNA formation.

Trials on mice have shown that reducing calorie intake by only 5% was almost as effective as a 30+% reduction. In reducing the amount of (malformed) cell proliferation in skin, breast and T cells, another effect was an increase in life span.

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