Chrono-Nutrition, What and When to Eat

Hello everyone and welcome to Fall. Even though this is a beautiful time of the year, we are faced with the fact that our sunshine days will be shorter. This puts us in a situation of extending our days inside our homes with the help of electricity. We will be getting less daylight. The lack of sunlight is biologically not ideal for us. Chrono- nutrition is a practice of aligning your food habits with your internal clock. a

Eating Breakfast is a good way to start. Develop a healthy habit of eating breakfast. People that eat breakfast are less likely to want to snack mid-morning. Skipping breakfast elevates our blood sugars and increases our LDL (bad) cholesterol. Remember that you don’t have to eat the normal cultural foods for breakfast. I like eating a black bean burger, salad, and even salmon. Left over whole grain pasta, rice pasta, with pesto and olive oil is great too. Avocado on Ezechiel toast with tomato, is also delicious. Just remember that you don’t have to have bacon eggs, toast, pancakes etc. Whole grain cereals, steel cut oatmeal is great. Start your day with a good healthy breakfast. Remember, breakfast could start looking like Dinner!

Eating Lunch. This is my biggest meal of the day. By1:30, my tummy is growling, and YES, I am ready for some good food. Tip: When you find a recipe or a dish that you like, keep making it, just jazz it up with different ingredients. For example, if you like a salad for lunch, change up the protein. Instead of having chicken grilled, have shrimp or salmon. Instead of having the cold salad greens, choose grilled vegetables, or roasted. This technique will make you excited about eating lunch. By doing this, you will start to get a rhythm of smart eating. Plan ahead and keep it simple by having proteins and vegetables available to switch it up. Remember, also to experiment with spices and herbs. Your taste buds will thank you. Include citrus such as Lemons and limes also. Eat consistently each day.

Dinner should be the easiest meal of the day. It should consist of green leafy vegetables. Remember, your body is most insulin resistant (a resistance to the hormone insulin that increases blood sugars) at night, so you want to avoid simple carbs at dinner. This is really important for diabetics.

Eat, fiber rich vegetables and grains, such as quinoa, brown rice, beans, kale, spinach, broccoli, cauliflower, and all root vegetables. Add a protein that is light, such as white fish, salmon, tuna or chicken. Avoid, beef, pork, ham and processed meats.

Remember to plan your meals so that your biggest are the first two meals of the day. Eat a lighter dinner that includes vegetables and a small portion of protein.

In just 1 month you can change to healthier habits.

Here are some great tips that are easy to prep and keep you on track for winter.

Veggie prep for fall and winter.

Recipe: Take any root vegetables, beets, potatoes, carrots, red onions, leeks, sweet potatoes, garlic. Clean and dry. Place on a cooking sheet pan, salt, pepper, garlic powder. Drizzle avocado oil, or Spanish olive oil. Toss and coat each vegetable. Tip: Always add the oil to the vegetables before the seasonings. If you add the seasonings first, they will be wiped away when you add the oil.

Preheat oven to 425 degrees and cook for 15 minutes, turning then, 15 minutes more. Eat anytime. Add to a meal, or as a side. Or on a room temperature side salad. Don’t forget as a snack!

Chickpeas, when you don’t know what to eat, chickpeas are great for controlling our blood sugars. They make a great snack.

Recipe: Drain two cans of chickpeas, dry with a paper towel. Place on to a baking sheet. Add: Olive oil, salt, and pepper, garlic powder, and smoked paprika, coat them all. 425-degree oven for 20 minutes. Turn them after 10 minutes. This is a delicious snack! Like eating peanuts, but better. Golden brown and crispy.

When you are feeling low. Try eating some wild caught salmon. This is great full of Omega 3 fatty acids. Helps your brain re-boot!

Don’t forget SOUP! It is so comforting. When you want a comfort food, choose soup. As for soup, skip the creamy soups and chose the clear broth, or a tomato-based soup with lots of veggies. Soup is very easy to make, and another way to get your veggies and proteins in just one bowl.

Potatoes are underrated. Cook with the skin on, fork tender, place into your favorite bowl. Add 1/4 teaspoon of real butter, turmeric, salt, pepper to your tasting, and 1 tablespoon of low sugar salsa. Hot sauce too! You can also add 1/4 of an avocado, for extra fat. This will stick to your ribs and is a great comfort food.

Eat good food. Eat when you are hungry. Stop eating at the first feeling of being full. Chose small, delicious meals. Keep it simple in your cooking. Rely on your pantry for spices, and citrus flavors. Herbs will add lots of flavor also. Don’t be without: Onions, Garlic, Herbs, Spices, Fresh Greens, Frozen, Grains, and canned Tuna and Beans. Frozen Proteins, such as Shrimp, White Fish, Salmon, Tuna. Potatoes and Legumes. Always have Chicken, beef and bone marrow stock on hand. Lastly, fresh and frozen vegetables.

Eat well, remember to make a memory every day, and don’t apologize for who you are….Rebecca

Put some SUGAR on me…

Hi everyone, and thank you for visiting.

Recently I was asked to speak about nutrition and wellness to a group of women.  Sugar was the most popular topic.

The truth is that for women, 24gm of sugar is the maximum amount daily.  Men should keep their intake at 32 gm.  Sugar is sugar.  There are no excuses.   Bread, yogurt, pastries (doughnuts, cookies, candy..) juices, pasta, milk, corn and carbohydrates and unfortunately alcohol.  Two slices of whole wheat bread has 10 teaspoons of sugar, compared to a Snicker Bar that has 8.5.. the Snicker Bar would be the choice of many.. just saying.

I will try to simplify this topic of SUGAR.

On a Nutrition Label, sugar is listed in grams, and this can become confusing when reading labels. Here is the conversion:  1oz. = 28.35g / Example: 5oz. = 141.75g

The best option is to make “healthier choices”.  Dannon and some other name brands of  yogurt with fruit has a whopping 27 grams of sugar.  Choose Fage yogurt, it has 16 grams.  It also has separate compartments so you can add just the right amount of sweetness that you like.  It taste just as good, or better.  Fruits, which are suppose to be healthy, and they are, were the first topic of discussion at my nutrition engagement.  Fruits and vegetables are very healthy, but certain fruits have lots of sugar.  Be aware of the food that you are eating daily.

Here is an example: The cantaloupe, 1 medium melon contains 43g of sugar.  Grapes, Figs, Mangos, Prunes Raisin’s and Apricots are also very high in sugar content.  Making the “healthier choice” here would be choosing Berries, Blackberries, Blueberries, Strawberries, Apples, Olives and Avocado’s, (yes they are considered a fruit).  This could be the only reason that if you are working out like a crazy person and still not loosing weight it could be your daily intake of SUGAR.

Empower yourself, read labels, and become knowledgeable.  Be accountable for the life that you have been given.

The Bottom Line : The danger of SUGARS is simply the amount of glucose, simple sugars, that it puts into the blood.  High blood glucose levels lead to diabetes type 2, Heart disease and mostly Cancer.  Cancer feeds off of SUGAR.

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

..Rebecca

 

 

 

 

 

From The Inside Out, Acid – Alkaline Balance

YOUR BODY NEEDS IT: ACID ALKALINE BALANCE
Hello and thank you for visiting. One of the basic necessities for the body to function properly is maintaining the proper balance of acidity and alkalinity (pH) in the blood and other body fluids. We hear the term  (pH)balance on the label of our deodorant and hygiene items at our grocery store.  Our bodies like to be (pH)slightly alkaline balanced at around 7.0-7.5
The acid-alkaline theory of disease is an oversimplification, but it basically states that many diseases are caused by excess acid accumulation in the body. There is accumulating evidence that certain diseases, such as Osteoporosis, Rheumatoid Arthritis, Gout, and many other diseases may be influenced by the dietary acid-alkaline balance.
Example: Osteoporosis, may be the result of a chronic intake of acid-forming foods that consistently outweigh the intake of alkaline foods, leading to the bones being constantly forced to give up their alkaline minerals, such as calcium and magnesium, in order to buffer the excess acid.
What To Eat! The dietary goal for good health is simple. just make sure that you consume more alkaline-producing foods than acid-producing foods.
Keep in mind that there is a difference between acidic foods and acid-forming foods. We get this wrong, just in basic thinking of what we have learned about food.
This is how pH balance works. Foods such as lemons and citrus fruits are acidic, they actually have an analyzing effect on the body! Who knew it? Not me before I started learning about the effects of food on our bodies. What determines the pH nature of the food in the body is the metabolic end products when food is digested! I love learning..and sharing..Here is a good example:
Citric acid in citrus fruit,  is metabolized in the body to its alkaline form and may even be converted to bicarbonate, another alkaline compound.
Many nutritionists and myself believe that if an 80:20 alkaline acid proportion is followed in your daily diet, (don’t worry, you DO NOT have to study food chemistry or worry any further about what you eat, I am going to make it simple.
pH= measures how acid or how alkaline a substance.
pH Scale=scale of measurement for the acidity and alkalinity.
Classifying our food:
*Note-Food is either alkaline forming or acid forming.
Alkaline-forming foods include: vegetables, fruits, soybeans, almonds, most legumes, potatoes with the skin, bananas, millet, and buckwheat.
Acid-forming foods include: meat, fish, eggs, cheese, most grains and nuts, peanuts.
Neutral foods include: fats, and oils (this may sound crazy) but they contain neither acid nor alkaline chemical compounds.
How Do We Know? Litmus Paper!! It works and you can buy it at the local Pharmacy. The regular blue and red litmus will give an approximate reading of acidity or alkalinity. Blue will turn red if the urine or saliva is acidic and Red litmus will turn blue if alkaline.
Keep your body balanced in every way. Check out this website: greenopdia.com for list of foods.

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

walnutsnwallpaper@gmail.com

 

 

Eat your way through Cancer..

 

Hi everyone! Remember to make a memory each day, and don’t apologize for who you are!…Rebecca

I pray for many people that have been diagnosed with cancer.  My own family has been diagnosed  with Cancer, friends, old and new…

Eating to fuel our bodies is the best ways to help prevent cancers.  I know I talk a lot about eating certain foods and what they do for you, but today my focus is on eating to put or bodies back to the homeostasis balance that they naturally need to function as a well oiled machine! I have met amazing people that have literally eaten their way to becoming “HEALTHY AGAIN”!

Foods that rejuvenate our internal organs help to eliminate the degenerations that cause cancers.  Today I am going to talk about food..(diets)?.. I don’t like the word DIET… foods that eliminate the cause of cancer and help the body heal itself.

Side bar:  When I was younger and watching my food intake, everyone would say.. this  “you are always on a diet”, ” why are you always on a diet?” It’s not a diet, it is a way of eating, for the rest of your life.

Herbs, sproute seeds, seaweeds, grains, cleansing diets of fresh vegetables, and fruit are all clean.   Red meat’s are prohibited from the diet because of the sometimes poor source of quality of the animals.

Chemicals, antibiotics, hormones, parasites, radiation through electronics and fluoridated water.  Rancid oils, Polyunsaturated oil and other synthetic fats and shortenings, all contribute to an unhealthy diet.  Toxins feed Cancer. 

So lets get you all to the eating plan for the rest of your life.

Eliminate:

• Meats
• Saturated fats
• Dairy
• Refined sugar
• White flour
• Excessive intake of calories to make you overweight
• Alcohol

Essential:

• Primarily grains
• Vegetables
• Seaweeds
• Legumes
• Sprouts
• Omega 3’s
• Whole fruits, (not the juice of the fruits because when it is processed there is sugar added.
• Wheat grass
• Pure Clean Water

No matter what the illness, diabetes, cancer, rheumatoid arthritis, you can help heal yourself by eating.

The very first thing to eliminate from your diet is:

1-SUGAR

2-SALT

3-Additives, (additives are anything that gives a produce shelf life) this is why you need to focus on perimeter shopping when at the grocery store.  Most of these type products that are worthy of your body are found around the perimeter of the store.

The only things that I purchase in the aisles are, Coffee, Tea, Beans, Olive Oils, mustard, anchovies,  grains and vinegars, oh… also tuna in olive oil!  the best.

I had a friend of mind that was having some tummy troubles, (bloating)  I told her to start her day by drinking water with fresh squeezed lemon juice.  It detoxes your liver and boost your metabolism, also calms your tummy.  She wanted to use bottled lemon juice,  this is an example of what not to do!  Bottled lemon juice, even if they say all natural, they are reconstituted and have additives.  Just check the label. I checked out the Wal-Mart brand that my sister had in her refrigerator.  The label says “100% Lemon Juice! Natural Strength, Great for Cooking or Lemonade!”

Turning the bottle slightly to the side and I see: “Lemon Juice from concentrate with Added Ingredients”..This is what we need to look for on the labels.. The quick look at the label would make anyone think that this bottle of lemon juice is just as good as a fresh lemon and it is not!  The real deal is that it contains 100% Lemon Juice but it comes from a lemon juice concentrate, Sodium benzoate has the chemical formula NaC₇H₅O₂; it is a widely used food preservative.  Your body has to find a way to process this chemical.  It is not familiar to your body and it puts stress on your organs.

This is a very simple example of putting unnecessary stress on your body organs.  And we are only talking about Lemon Juice!!

Quick Tip:   Lemons, lemons everywhere, use the fresh lemon!! Cook with them, and put the juice on your skin as an astringent with coconut oil.

Ok, we are just talking about lemon juice here.  Check all of the  ingredients on every label, and do not be fooled….. Take charge of your life.

 

Eat Fat and get Skinny!!

    Hello everyone and thank you for visiting!   

How Does Your Body Use Fat?  Here’s the Skinny on Fat!

Fat is an important source of energy, and helps the absorption of some compounds.  Fat also insulates your body and cushions your major organs.

At 9 calories per gram, compared with 4 calories per gram for both carbohydrates and protein, fat is a major fuel source for your body.  Your body has an unlimited ability to store excess energy (calories) as fat.  In fact, your fat reserves have the capacity to enlarge as much as 1,000 times their original size, as more fat is added.  If your cells fill to capacity, your body can add more fat cells.  It is recommended that 20 to 35 percent of your daily calories should come from healthy fats. Your heart, liver, and resting muscles prefer fat as their fuel source, which spares glucose to be used for your nervous system and red blood cell.  In fact, fat is your main source of energy throughout the day.  This fat stored in your fat cells provides a backup source of energy between meals.  In a famine situation, some individuals could last months without eating, depending upon the extent of their fat stores and the availability of adequate fluids.  Fat allows you to absorb fat soluble vitamins A, D, E, and K.

Different types of Fats

Saturated Fatty Acid– also known as Stearic Acid is solid at room temperature. It can be found in meat, cocoa butter(in chocolate), coffee creamer, whole milk, cream cheese, cheeseburger, beef, (red meat) hot dog, butter, nachos with cheese, and vanilla ice cream.  Coconuts, and palm kernel oils, are very high in saturated fats. (This fat should be limited or eliminated for the diet)

Trans Fats– provide a richer texture to foods, and a longer shelf life, and better resistance to rancidity that unsaturated fats.  Many manufacturers use them in many commercially made food products from cottonseed oil.  It is found in cookies, cakes, and crackers, fried chips, snacks, and doughnuts. Tran’s fats are frequently used for frying at fast-food restaurants.  Tran’s fats must now be listed of food labels. (These fats should be avoid from the diet)

Unsaturated Fats– are abundant in vegetable oils, such as soybean, corn, and canola oils, as well as soybeans, walnuts, flaxseed, and wheat germ.  Found in lean meats, vegetables, dairy foods, skinless poultry and oil-based spreads.

Essential Fatty Acids-these fats are essential in the diet to protect our cells from damage and to help with absorption of foods.  Omega 3 Fatty Acids- helps keep cell membrane healthy.  They are heart healthy.  Good sources for omega 3’s are Lobster, Cod, Tuna, Shrimp, Crab, Sardines, Herring, Avocados, and Salmon. Make your own ground turkey burger on a whole grain bun instead. Add lettuce, a slice of avocado and tomato, and you won’t miss the red meat or the mayo!

Switching from a typical Western Diet to a Mediterranean lifestyle of eating.

The Mediterranean diet has a reputation for being a model of healthy eating. It is rich in olive oil, grains, fruits, nuts, vegetables, and fish, but low in meat, dairy products and alcohol.   Red wine, is allowed!!

Mediterranean Diet is the way of eating

Wrapping it up: The best way to minimize both dietary cholesterol and saturated fat intake, is to keep your portions of lean meat, skinless poultry, and fish to about 6oz daily.  Use only nonfat or low fat dairy foods.  Use vegetable and olive oil for cooking and dressings, avoid saturated fatty foods.

There are two main types of harmful dietary fat, Saturated and fat that contains Trans fat:

• Saturated fat. This is a type of fat that comes mainly from animal sources of food, such as red meat, poultry and full-fat dairy products. Saturated fat raises total blood cholesterol levels and low-density lipoprotein (LDL) cholesterol levels, which can increase your risk of cardiovascular disease. Saturated fat may also increase your risk of type 2 diabetes.
• Trans fat. This is a type of fat that occurs naturally in some foods in small amounts. But most trans fats are made from oils through a food processing method called partial hydrogenation. By partially hydrogenating oils, they become easier to cook with and less likely to spoil than do naturally occurring oils. Research studies show that these partially hydrogenated trans- fats can increase unhealthy LDL cholesterol and lower healthy high-density lipoprotein (HDL) cholesterol. This can increase your risk of cardiovascular disease.
• The three main types of the best fats , Monounsaturated, Polyunsaturated, and Omega-3 fatty acids.

• Monounsaturated fat. This is a type of fat found in a variety of foods and oils. Studies show that eating foods rich in monounsaturated fats (MUFAs) improves blood cholesterol levels, which can decrease your risk of heart disease. Research also shows that MUFAs may benefit insulin levels and blood sugar control, which can be especially helpful if you have type 2 diabetes.
• Polyunsaturated fat. This is a type of fat found mostly in plant-based foods and oils. Evidence shows that eating foods rich in polyunsaturated fats (PUFAs) improves blood cholesterol levels, which can decrease your risk of heart disease. PUFAs may also help decrease the risk of type 2 diabetes.
• Omega-3 fatty acids. One type of polyunsaturated fat is made up of mainly omega-3 fatty acids and may be especially beneficial to your heart. Omega-3, found in some types of fatty fish, appears to decrease the risk of coronary artery disease. It may also protect against irregular heartbeats and help lower blood pressure levels. There are plant sources of omega-3 fatty acids. However, the body doesn’t convert it and use it as well as omega-3 from fish.
• Tip: Foods made up mostly of monounsaturated and polyunsaturated fats are liquid at room temperature, such as olive oil, safflower oil, peanut oil and corn oil. Fish high in omega-3 fatty acids include salmon, tuna, trout, mackerel, sardines and herring. Plant sources of omega-3 fatty acids include flaxseed (ground), oils (canola, flaxseed, soybean), and nuts and other seeds (walnuts, butternuts and sunflower).

” …….remember to make a memory every day and don’t apologize for who you are” …..Rebecca

What’s on your mind? Contact me or leave questions  on this website or:

             walnutsnwallpaper@wordpress     Cell-518-441-7263