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Saturday, October 22, 2011

Nutrional Supplements: Friend or Foe? What exactly do you need?




Being a vegetarian, I'm always being bombarded with unsolicited advice from people about what I need to do to make sure I'm getting proper nutrition - since "there is no way you're getting all the vitamins and nutrients you need without eating meat."  Most of the time, I respectfully say, thank you for your advice.  Other times, I wind up getting into a long-winded debate and I have to wear my nutrition specialist certificate on my forehead.  That's not to say I think I know everything, but I do know a little about a lot of stuff.  And supplements is one of those topics I am passionate about.

I felt compelled to share some of my thoughts with you today after several people this week mentioned how many/how much supplements they are using.  It shocked me to hear how much stuff people are taking daily - and they don't have a clue about what they need or why they're taking it.

First and foremost, I believe we need to define the word supplement.  My friends at Webster's says a supplement is "something that completes or enhances something else when added to it."  A few synonyms for the word are : noun. addition - addendum - appendix - appendage - complement
verb. complement - complete - eke out - add - replenish
 
Now that we understand what a supplement is, I have to make an obvious statement. A supplement is just that - a supplement. Meaning, it should not be your sole source for anything. When deciding to add supplements to your diet, you should examine what you are already getting from food sources and what you are doing to deplete your levels. This is the best starting point before you run out and clear the shelves at your local health food store. My philosopy is the closer your diet is to that of our hunter-gatherer ancestors, the healthier it is for us. Hence, the reason I became a vegetarian more than six years ago.
 
Alicia Bettes-Teague looking healthy and wealthy for her 20 year h.s. reunion on 10/15/2011


All of today's diseases are a direct result of our diet.  High blood pressure, cardivascular disease, diabetes, cancer, arthritis, asthma, allergies, obesity and so on and so on, are triggered by what we put in our mouths.  Don't believe the hype about it being hereditary.  A large percentage of our ancestors did not die as a result of the disease I mentioned.  So how does it start you ask?  It starts with learned behavior.  If your parents ate/lived life a certain way, chances are you will too.  That's the closest heriditary link to diseases there is.

Here is some helpful information I found while researching this topic:

1.)Watch Your Sugar Intake (or Glycemic Load) Simply put, eat less sugary stuff as this gives you a fast high burst of energy and an equally fast low, which in turn gives you the desire for more sugar to increase your energy level and the vicious cycle repeats itself. The excess energy that your body doesn't use is converted into fat. Brown sugar, white sugar or honey - they all have the same effect. This is an exception to the general rule that the brown alternative is best. Sugar is sugar no matter the colour. When it comes to dietary supplementation, sugar is the killer even more so than fat.

2.)Watch your Fat Intake (or Fatty Acid Composition)Don't cut out fat altogether because that is what your brain functions on. But we need to eat monounsaturatedand Omega 3 polyunsaturated fatty acids. This should be eaten in a ratio of two Omega 6 fat molecules to every one Omega 3 molecule.The best source of Omega 3 is of course fish. But if you are not a fish fan then an Omega 3 dietary supplement is a good alternative.

3.)Watch your Protein Intake (or Macronutrient Composition) Protein is an appetite suppressant and a natural fat burner and can therfore promote weight loss.It helps you feel fuller and burns more calories thus increasing your metabolismrate. The best sources of protein are fish,chicken, turkey, grass fed beef and eggs. Try and avoid fatty meats if possible like lamb and pork. You can eat them once in a while but make sure you cut off all the excess fat. You can also supplement your protein intakewith dietary helps like protein bars and powders. Be careful with these though.

4.)Watch Your Fruit and Vegetable Intake(or Micronutrient Density)At least one third of our calories should come from fruit and vegetables. The
fiberfrom them will help us feel full and satisfied without gaining weightIdeally we should eat them in this order: raw fresh vegetables, steamed vegetables then fruit. We should be cautious about the amount and types of fruits we eat because of the high sugar content of some fruits. Fruit juice should be low on your agenda because of the difficulty in quantifying the number of fruits that go into it. Supplementing your diet with vitamin and mineral tablets can add to your daily dietary supplement requirements.

6.)Watch Your Salt Intake (or Sodium Potassium-Ratio)Rule of thumb is don't add salt to your food. If you must make it the low sodium variety or better still be adventourous and rather add spices to flavour your cooking. You will then reduce your risk of developing hypertension, stroke, kidney stones etc. Eat fresh foods instead of packaged or processed ones especially fruits and vegetables. This will increase your potassium level.The ideal sodium to potassium ratio is less than 1 - and this electrolyte balance is critical for normal cell function.


7.)Watch Your Fiber Intake
Ideally we need about 25 to 30 grams of fiber a day. It promotes the slow emptying of the stomach and reduces your appetite thus the total number of calories you consume will reduce. You can then avoid disorders connected to low dietary fiber like constipation, and hernia.The best source of fiber of course are fruits and vegetables.There are some good nutritional supplements fiber around as well.

8.)Watch Your Water IntakeIt is absolutely essential that you drink sufficient liquid. Water of course is the best form of liquid as it doesn't come with additional calories. It's no good drinking loads of water in one go to make up your quota. That doesn't work. You need a regular intake spread throughout the day. Experts differ on the quantity you should drink but between 4 and 8 eight ounce glasses a day depending on your weight. Tea and coffee don't count towards your water intake because the caffeine in both cause your kidney to excrete more water than they contain. In other words you pee alot. Green tea however can be a great energy booster and studies show that it can stimulate your metabolism to burn more calories so it is an ideal dietary supplement.
 
I always tell people, it's great to get advice and information from others, but do your own research.  You can't live life to the fullest just by going on what others have to say.  Knowledge is power.  Arm yourself with it.  It's a vital key to ensure you are living healthy and wealthy.
 
 
 
Check out these websites for great products to help you live healthy and wealthy.
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 

Wednesday, October 5, 2011

Sticktoitiveness: Learned or Innate?

The first time I heard someone say the word STICKTOITIVENESS, I thought they had just made it up.  And maybe they did.  But now, it has a permanent place in Webster's dictionary.  So, I guess I'll never underestimate the power of social influence on structured education.  Nevertheless, this word always intrigued me.  No matter how many times I heard this awkward word, it made me giggle.  And now, ten years since first hearing it, I believe I actually understand what sticktoitiveness actually means - and know it is not learned.  You're definitely born with it.  Sometimes you just need the right circumstance to bring it out of you.   This funny word now makes me smile.  Why?  Because it describes me to a "T."  And I'm sure, it describes many of you who are always on the path of living healthy and wealthy.

People with Sticktoitiveness are unflappable.  They rise to the occasion with confidence, in spite of obstacles or missteps along the way.  Much like myself, my buddies with sticktoitiveness gain strength from adversity.  While at times, it may look live we're just treading water, deep down inside, we are learning the errors of our ways and devising a plan to overcome our situation.

This is a characteristic that cannot be taught.  Either you have it or you don't.  Bascially, I'm telling you this:  If you are a person who gives up, doesn't take chances, let's someone talk you out of your dreams or has a habit of starting something and never finishing it -- you probably don't have sticktoitiveness. 

If you want to be successful and anything - NEVER GIVE UP!!  Always press forward with a positive outlook in all areas of your life.  The road will get rough, but you are strong enough and tough enough to make it through.  How will you ever know if you'll ever attain the goals you have inside if you don't take a chance, step out on faith and tell yourself there is no such thing as a failure - as long as you try.

Stick to it!  You'll be living healthy and wealthy in no time at all!