The Keto Diet and the best Diet!

My take on “The Keto Diet”.

…..Hello everyone and thank you for visiting.

The Keto Diet is now the rage. It is a high fat, high protein diet. This diet forces the body to burn fat rather than carbohydrates. Carbohydrates are usually converted into glucose (sugar). If there are fewer carbohydrates the liver converts fat into fatty acids. This, in turn, ends up as ketone bodies. They replase the glucose as an energy source. When this process happpens, the result is called Ketosis! It creates an elevated level of ketones in the brain.

These foods are refined carbohydrates: fruits, breads, pasta, grains, white flour, and refined sugars. These are eliminated and rightfully so because they make our blood sugar soar!! Not good. When blood sugars become elevated time and time again it takes a toll on the Pancreas. Our Pancreas secrets insulin. We can wear out our Pancreas eating these types of foods and develop diabetes.

In my opinion, proteins and carbohydrates must be balanced. I prefer a diet that is nutritional balanced.

The Atkins Diet similar to the Keto Diet restricts carbs based on the premise that the body burns both carbs and fat for energy. By reducing carbs and eating more protein and fat you will loose weight. It works by burning stored body fat more efficiently.

This is how it works…By restricting carbs the body goes into a state of Ketosis. Ketosis meaning it burns fat for fuel. In Ketosis the body gets energy from Ketones, carbon fragments created through the breakdown of fat. The benefits is that the body feels less hungry, so you eat less. (So they claim). The side effects are: Bad breath, constipation, increased cholestrol, kidney stones, and osteoporosis.

A typical plate of food for breakfast would look like this: two eggs, bacon, avocado, butter and a small abount of fruit, berries, strawberries, or blueberries.

Thats is some heavy duty protein and fats! They both follow a very strict intake of carbohydates. So, once the glucose is used up your body turns fat into fuel.

My recomendation for weight loss and health is balance. Just like our daily lives.

1-Keep a food journal, keep track of calories, exercise, and your weight loss goals.

2- Recognize Emotional Eating- we eat when we are boared or upset, take note of what triggers your eating.

3-Diet is a crucial determinannt of good health and works in combination with a regular exercise routine.

4-Never pursue a restrictive or fad diet for long periods of time. They are nutritionally inedaquate.

5-Take a break when you are eating, just to see if you are full.

6-Eat lean proteins, veggies and healthy fats at every meal.

7-Steam, grill or bake your food.

8-Enjoy your meal. No seconds, and try to eat half while skipping desert and bread.

……….remember to Breathe… make a memory everyday, and don’t apologize for who you are…. rebecca

Aging, Death and Dying

              Hello and thank you for visiting…             

 AgingWhat are the impacts of aging on physical, psychological and social health?

What can be done to promote successful aging and minimize these effects?

Being a hospice volunteer for 17 years, and taking care of my 90 year old father for 3 years, taught me a lot about aging, death and dying.  The best thing that we can do for ourselves as we age is to take care of what we have.  Eat well, exercise, and keep our weight at a normal BMI. Stimulate our minds by reading, doing puzzles, having fun, laughing, and reduce stress to a minimum.

I do yoga, walk, golf, and ride horses once a week.  My favorite is riding.  I wanted to share what I have learned.

I have always been passionate about horses.  I started riding horses when I was young. Riding and showing horses was so fun, and I am grateful to still be capable of doing it.  It really works the core muscles that stabilize the trunk, abdominals, back and pelvic muscles.  It improves coordination and stability as well.  It is an isometric exercise, which means it uses specific muscles to stay in certain positions.  In this case balance is so important!! It’s challenging, especially when the horse is moving at a canter or gallop, and or jumping which is more difficult than trotting. (I have never jumped a horse.) It improves posture, muscle tone and makes you strong.  Horseback riding requires effort and energy which increases the cardiovascular system.  There is a confidence that comes from learning how to handle and interact with a huge animal.  You learn about yourself as you experience time on a horse.  Its grounding, you have no worries or issues, because for the time you are riding, the only focus is staying on the horse!

Psychologically, as we reach middle age, we start thinking about the end of our lives and start to plan. Many people retire, start planning their will, reduce their need for buying things, and start giving things away to their children or grandchildren, and travel.  Some of us will still work instead of retiring, especially if they enjoy what they do.

At this time in our lives, we are also seeing some friends and family members pass on in their life, children move away, and because of ill health become isolated, this brings depression, depression reduces the will to live.

Socially, people need to stay active, and have a purpose every day.  Keep doing what you love to do whether it is work related or just getting together with friends and family.

As for the time spent with my father, we enjoyed going to dinner, sitting on the deck in the sunshine, going for walks in his wheelchair, taking road trips and being with family. He liked donating money to help others, his favorite charity “Warm the Children” and St. Jude’s.

HGH-Does it really slow aging?

In hopes of keeping us feeling and looking youthful, some people turn to HGH. (Human Growth Hormones). HGH is produced by the pituitary gland and spurs growth in children and adolescents. It also helps to regulate body composition, body fluids, muscle and bone growth, and metabolize sugarand fat. The experts at the Mayo Clinic found that these claims are found to be untrue.  HGH can actually be harmful and not approved by the FDA for anti-aging.

HGH is used successfully for many things such as muscle wasting diseases caused by the effects of AIDS and HIV, or Prader-Willi syndrome, Turner’s syndrome, which are all associated with poor muscle tone.

HGH is has been marketed on TV infomercials and online, claiming that they turn back your body’s biological clock.

  • Reducing fat
  • Building muscle
  • Restoring hair growth and color
  • Strengthening the immune system, normalizing blood sugar
  • Increasing energy
  • Improving sex life, sleep, vision and memory

Side Effects of HGH:

  • Carpal tunnel syndrome
  • Numbness and tingling of the skin
  • High cholesterol levels
  • Nerve and muscle joint pain
  • Edema
  • Increase the risk of diabetes

The quality of the drugs can be counterfeited if you order them on line.  If you are not getting the drug from your doctor you may not be getting the real thing.

Age gracefully, take care of what you have, and be grateful every day! Pick a sport that you are passionate about and do it!  Walk, run, stretch, and have fun with whatever you choose.  Surround yourself with your best friends, family and eat well!

…make a memory everyday and don’t apologize for who you are..rebecca

 

Reference:

Essential Concepts for healthy Living, Sixth Edition, Sandra Alters & Wendy Schiffmwebmd.com

mayoclinic.org (Healthy Lifestyle/Healthy Aging) (Mayo Clinic-20045735)

walnutsnwallpaper@wordpress.com

Don’t give up on Cheese

Hello everyone and thank you for visiting..

I stopped eating cheese and yogurt about 8 years ago, with no regrets.  I lost a few pounds and got rid of the bloat.  But lately I started eating Parmesan cheese, so I wanted to share with you why and what I have found out about the health benefits of certain types of cheese.

     Cheese is one of those foods that everyone seems to love.  It is used in a variety of dishes, Italian, burgers, salads, soups, and different types of sandwiches. It pares well with  wines, and is great for just snacking.

     Cheese dates back more than 10,000 years, and there are over 1,000 different varieties that are available.  Some cheeses are better than others when it comes to providing nutritious benefits.

     Cheese is not for everyone.  Cheese contains lactose which is a special sugar in cow’s milk.  Lactase is an enzyme that is needed to digest this special sugar.  There are some individuals that are lactose intolerant, and can not digest dairy products that contain lactose.  Here is an example:  A cup of cow’s milk contains 10-12 grams of lactose.  Aged hard cheese contain about 1/2 the lactose.

Biochemically, the sugar, lactose, in cow’s milk is associated with hypersensitivity, or being lactose intolerant.  Another concern about cheese is that some cow’s milk contains recombinant bovine growth hormone,  or, rBGH.  The choice here is to buy organic dairy products to insure that growth hormones are eliminated.

My recommendation for a healthy cheese is Parmesan cheese.  It has great flavors, and  lots of healthy benefits. The best thing, is that it contains only trace amounts of lactose, which is a safe level of, for people who are lactose intolerant.

For a serving size of 1 oz., it has 72 calories, contains 183 mg’s of Calcium, 6.9 mg’s of Protein, 131 mg’s of Phosphorus, Iodine and Selenium. I have this cheese as a snack  often.

     Low fat cheese has many healthy benefits.  It promotes bone health, it’s an important  source of protein, promotes healthy thyroid, and it contains tryptophan, an amino acid,  that induces sleep.

     Buyer, be where of processed cheese.  This is a food made from cheese and other unfermented dairy ingredients.  It contains emulsifiers, vegetable oils, salt, and food coloring. Example:  American Cheese , there is no nutritional benefits to processed cheese.  So read packages to ensure that you are choosing a good cheese.  It taste so good on a burger and hard to resist. 

ham burger with vegetables

Photo by Valeria Boltneva on Pexels.com

So don’t give up on eating cheese.  Pick a aged hard cheese, or low fat cheeses, eat it in moderation, select organic, and Enjoy!!!!

white ceramic bowl

Photo by Pixabay on Pexels.com

 

Thank you for visiting.

…..make a memory everyday and don’t apologize for who you are..rebecca

walnutsnwallpaper@wordpress.com

 

 

The Many Benefits and use of Coconut Oil

……..Hello everyone and thank you for visiting my website.

After a recent trip to St Lucia, I was inspired to write about the effects of the coconut and coconut oil.  St. Lucia is a volcanic island and very mountainous.  Their major cultivated crop are bananas and coconuts.  I had the opportunity to take a tour through the north end of the island and sample a coconut, cut right off the tree on the side of a busy road.  I drank the coconut water, which is much better than what is sold in the grocery stores, and tasted the jelly inside, which is edible.  The jelly contains healthy fats and protein.  The farmer told me that in St Lucia, they use every part of the coconut.  They make oils for the skin, oil to cook with, soap, and process the meat, the white part,  of the coconut to eat.  There has been much controversy about the use of coconut oils, here is what I found.

Coconuts are one of the oldest food plants.  It is thought to have originated in Malayan archipelago, and was soon grown throughout the tropics.  Early scriptures of Hinduism, refers to the coconut as nourishment for the body.  In Ayurveda medicine, coconut oil infused with herbs has been used medicinally for almost 4,000 years to treat skin diseases caused by parasites.

Coconut oil has a unique combination of fatty acids.  We now know that this medium chain fatty acid contains immune-boosting healing powers and it has positive effects on our health.  In the past years, coconut oil was mistakenly accused of contributing to the development of cardiovascular disease.  It has been implicated in raising cholesterol levels and saturated fats, but known today to be considered a rich source of saturated fats.  Actually 90% fatty acids.  It does not contain the regular saturated fat that is found in cheese and animal fat.  It metabolizes fats differently.  It is processed through the liver and uses the fat as a quick source of energy and or Ketone bodies, which have a therapeutic effect on the brain.  It may help with certain disorders such as Alzheimer’s, and Epilepsy, because it supplies energy to the brain.

In the South Pacific they consider coconut as an exotic food.  Here they eat 60% of their calories from coconuts and coconut oils, with a very low evidence of heart disease.  Coconut oil also suppresses your hunger pains.  In studies, people who use coconut oil ate fewer calories.  It can also improve blood cholesterol by reducing triglycerides and reduce total cholesterol numbers.

The Kitavans, a population on the island of Kitava in Papua New Guinea, claim that it also prevents obesity.  Considering that obesity is one of the biggest health problems in the world, this MCT (medium chain triglycerides) have been shown to increase energy which leads to weight loss over time.  It has a thermogenic effect, which helps boost metabolism,  twice that of the long chain fatty acid diet.

Researchers believe that this medium chain fat is not stored and provides an increased diet increases thermogenesis by 50%. (Murray 2005)

Coconut oil contains Lauric Acid,  medium chain saturated fat that contains health promoting fat that is compared to human breast milk.  Lauric Acid is converted into a highly beneficial compound called monolaurin, an antiviral, and an antibacterial, that destroys bacteria, viruses, fungus, and prevent infections.

Coconut oil is great for your hair, and skin.  It protects it against damage and helps moisturize the skin.  It can also be used as a sun screen.  It blocks about 20% of the sun’s ultraviolet rays.

You can use 1 tablespoon of coconut oil as a mouthwash, in a process called “oil pulling”.   This is an ancient Ayurveda dental technique that involves swishing a tablespoon of oil in your mouth for around 20 minutes then spit it out.  Doing this draws out toxins in your body and helps to improve oral health:  gingivitis, bad breath and plaque.  (medicaldaily.com)

So as you can see from my research, coconut oil has amazing benefits in promoting optimal health and contributing to longevity.  The medium chain triglycerides provide numerous health benefits because of the way it metabolizes fat.  So don’t be afraid to start using it as a supplement, cooking, and on your skin and hair.  Coconut oil is important to our health.

“…make a memory every day, and don’t apologize for who you are”

rebecca

References

Murray, Michael, N.D., & Pizzorno, Lara, M.A., L.M.T., The Encyclopedia of Healing Foods (2005): Atria

authoritynutrition.com Authority Nutrition (2012-2015)

Organicfacts.net

WebMD.com, Coconut Oil

 

I’m making it simple…lose weight in 2019

………Hello everyone and thank you for visiting my website.

I can see that the one thing on everyone’s mind is loosing weight and becoming healthier for the New Year!

                                                     Happy New Year 2019!

There are obvious signs every where, the gym, is loaded with resolution promising people to do better, sweating in the gym.  The bike trail is full of runners, new faces, trying to get into a routine of running, walking and biking, which I promote.  It’s all good.  But the true fact for losing weight is Nutrition.

I remember working out hard, and feeling so good,  only to sabotage that workout with poor nutritional choices.  The reason is, I felt like I deserved to eat poorly after working so hard.

It’s our choice of food that really helps us lose weight.

Did you know that the total consumption of sugar is  6 tsp. for women and  9 tsp. for men!!!!  Americans consume  17 tsp every day, which is translated to about 57 lbs per year!!!  Now, work that off!!!!

Soft drinks are the most evil contributor to our sugar intake.  And don’t even think about buying the sugar-free versions, because the labels that say no sugar or sugar-free, it is when sugar is taken out, and replaced by artificial products that are harmful to your body and cause you to gain weight.

My challenge on this blog is to cut out soft drinks, and other sugary drinks.  All of them.

No , Sweet Teas, Mountain Dew, Pepsi, Coke, Power Drinks, yes…. power drinks, Sprite, etc…….Stop it!  Also, orange juice, apple juice, pineapple juice, all juices…. eat the fruit instead of the juice, 1 serving per day.  Check the labels for sugar content and the serving size.

FYI, relax with a glass of wine:  A glass of white wine = 1.5 g of sugar red wine for 5 oz. and  = .9 g of sugar.  I’m not promoting drinking alcohol here, but having a couple of glasses of wine it is very good for digestion and relaxing after a stressful day.

Food selections are easy too.  Eat lean, meaning non fatty meats, such as fish, chicken, beef, pork, veal, and turkey, you can get lean cuts of all of these proteins.  Avoid breaded or deep-fried, instead, choose grilled, baked, roasted or stir-fried. Rotisserie chickens are good to  pick up at the grocery store too.  I can’t leave the store without one.

Add lots of seasonings to your dishes, such as spices and citrus, (lemons, limes and oranges) salt, pepper, ginger, turmeric, low sodium soy sauce, hot sauce and real Butter!  Yes Real Butter!  and of course if you are making a salad, add avocado, and pine nuts, walnuts, olive oil infused with different herbs, delicious and light.  This equates to mostly good Fats!  Home made soups are great also, especially in the winter months.

Have all the food you like, but make it real.

I’m going to give you a simple example of what happens to our body when we eat crappy food.  Eating a bag of chips increases our blood sugar, then the pancreas produces large amounts of hormone insulin to take the excess glucose out of our bloodstream.  Eating carbs increases sugar and stores fat.

I encourage all of you to be active, walking is great, and do some weight bearing exercise throughout the week.  Good luck with your resolutions for losing weight and getting healthier in 2019.

Make a memory every day, and don’t apologize for who you are…..rebecca

 

 

 

 

 

 

 

Your Teeth are an Important Guideline to your health!

 

Hello everyone and thank you for visiting.

No one likes to go to the dentist, but taking care of your teeth can be significant in your overall health.

Periodontal disease is an inflammatory condition that may be a manifestation of other systemic conditions:  diabetes, anemia, vitamin deficiency, leukemia, and other white blood cell conditions.  It can also be a cause of hardening of the arteries, which is a risk of having heart disease.

Our immune system and our nutrition determines the defense mechanisms that normalize and act in defense of this disease.

Oral hygiene is a mandatory practice, at least every 6 months to the dentist for cleaning and checking to ensure that you have healthy gums and teeth.  Most insurances will cover a regular appointment.

A good diet for promoting periodontal healthcare:

  • Vitamin C, this is typical of the old disease called scurvy
  • Vitamin A, associated with inflammation
  • Zinc, works with vitamin A, plaque growth can be inhibited with a mouthwash that contains Zinc
  • Vitamin E, helps with healing

Avoid the, because they increase the susceptibility to periodontal disease:

Tobacco smoking, is associated to increased tooth loss.  Sugar, is known to increase or promote plaque and it also decreases the production of white blood cell function.

red and white mouth plastic toy and food plastic toys

Photo by rawpixel.com on Pexels.com

 

Visit a dentist at least every 6 months and brush and floss twice per day.  Follow a diet of high fiber and avoid smoking, sugar and refined carbohydrates.

“Make a memory every day, and don’t apologize for who you are…”   Rebecca

Thank you for visiting.