Diet & Nutrition

With such a bewildering array of diets available, it is nearly impossible for most of us to know how to eat in the healthiest way possible. Much of this confusion exists because not one single diet fits every person. For example, people with heart disease are urged to follow low-fat diets; elite athletes focus on protein intake; and, cancer patients are told to avoid foods containing chemicals.
Yet, when it comes to eating right, there are a few basic principles of human physiology that hold true for all of us. Understanding these principles-and experimenting with them a little-can help you find a way to eat that best
promotes your own health.
The Vital Role of Blood Sugar Control
Optimum health can only be achieved when you consume a hormonally balanced diet. This means maintaining a steady blood sugar level by eating at the right times and consuming the right amount of protein, carbohydrates, and fat with each meal and snack.
Maintaining adequate blood sugar control, or glycemic control, is much like keeping enough gas in your car so that it will run. If your car runs out of fuel, it will stall. Similarly, if your body does not have an adequate level of blood sugar (the fuel that the body gets from food), you too will stall. Classic symptoms of a low blood sugar level are headaches, brain fog, sweet cravings, nervousness, inability to think clearly, and even depression in some situations. For some people, the problem goes unnoticed because there are no obvious symptoms.
To ensure that you have an adequate blood sugar level, you must eat the proper foods. Eating the right food fuels the body by providing adequate blood sugar. If your blood sugar level is low, your body will go into a predominantly catabolic state, breaking down muscle, organ, and bone tissue in order to keep the body going. At the same time, your immune system may become compromised.
Clinically speaking, blood sugar control occurs when insulin and glucagon (two hormones) are in balance. The pancreas produces both of these hormones in response to the foods you eat:
Carbohydrate consumption produces insulin, the hormone responsible for storing fat (or producing energy).
Protein consumption produces glucagon, the hormone that promotes the mobilization and utilization of fat for energy.
Glucagon works to counter balance insulin.
High insulin is associated with virtually every disease known to mankind, including cancer.
Eating more of one type of food over the other can create a hormonal imbalance, which can cause illness. For example, when excess carbohydrates are consumed, the body produces excess insulin and little glucagon. As a result, more fat is formed and stored, and your blood sugar level drops. In an attempt to normalize the blood sugar level, the body initiates a counter-regulatory process during which the adrenal glands are stimulated to secrete increased levels of cortisol (the primary hormone that regulates the immune system). Remember that if the adrenal glands are stimulated over a prolonged period of time-say, because you continue to eat too much carbohydrates over protein-the ability of the glands to produce cortisol will wane, eventually leading to cortisol depletion and adrenal exhaustion/fatigue.
You can avoid creating a hormonal imbalance by eating some protein. Glucagon is released when you eat protein, and this hormone keeps insulin in check.
Of course, eating too much protein over carbohydrates isn't good either. Eating an excess of protein can cause an unhealthy state of high acidity, which adversely affects digestion and overall health. The glycemic index will help you understand how to easily create this balance.

Glycemic Index
You can ensure that you are eating balanced meals by becoming familiar with the glycemic index of the foods you eat. The glycemic index of a food refers to the rate at which that particular food causes glucose (sugar) levels to rise in the blood. The higher the glycemic index, the faster that food converts to blood sugar. The faster a food converts to blood sugar, the more insulin your body makes and the harder it is to maintain good glycemic (blood sugar) control.
As a general rule, all "above-the-ground" vegetables-broccoli, lettuce, cabbage, and the like-have a low glycemic index (less than 80). All "below-the-ground," or root, vegetables-potatoes, carrots, yams, and the like-have a high glycemic index (greater than or equal to 80). Corn, rice, breads, pasta, bagels, and all grains are other examples of carbohydrates with high glycemic indices. Even certain juices and fruits like bananas are high-glycemic carbohydrates. A healthy meal would include larger amounts of carbohydrates with a low glycemic index and smaller amounts of carbohydrates with a high glycemic index.
When choosing the correct proportion of carbohydrate to protein, you must consider the carbohydrate's glycemic index. If a carbohydrate has a high glycemic index, eat about one portion of carbohydrate to one portion of protein.
For example, let's say that you want eggs and potatoes for breakfast. Because potatoes have a high glycemic index, you should eat roughly the same amount (by weight in grams, or by portion size) of eggs as you do potatoes. However, if you scrap the potatoes in favor of carbohydrates with a lower glycemic index-such as green peppers, onions, and mushrooms-you can increase your portion of carbohydrates by at least twice that of the eggs (your protein).
In general, to maintain the optimum level of insulin to glucagon, you should eat a diet consisting of approximately two parts (or two grams) carbohydrates with one part (or one gram) of protein. (Also keep in mind that 70 - 80% of your total carbohydrate portion of each meal should come from foods that have a glycemic index below 80.) The following is a good example of a glycemically controlled, balanced meal:
Carbohydrates:
2 cups of fresh broccoli (lightly steamed) = 5.2 grams
1/2 baked potato (in skin) = 25.5 grams
1/2 cup boiled then mashed acorn squash = 10.7 grams
------------------------------------------------------------
Total carbohydrates = 41.4 grams
Protein:
3 oz. Chicken = 20 - 22 grams
Total grams for the meal:
41.4 grams of carbohydrates to 22 grams of protein
Carbohydrates-to-protein ratio: Approximately 2-to-1
Note: 1 - 2 ounces of nuts, seeds, or olives make a good snack between meals. Also consider eating various glycemic control (protein) bars, which are available at health food stores.
Keep in mind, however, that individual dietary requirements will vary depending on a person's activity level and age. You will need to experiment to find the ratio of protein and carbohydrate that works the best for you. In general, if you feel mentally and physically alert throughout the day, this is generally a good sign that you are eating frequently enough and in the right balance. Please note that headaches, brain fog, and shakiness are classic signs of low blood sugar. You can avoid this-just take control!

Glycemic Index Chart
Breads
Rye (crispbread) 95
Rye (whole grain, i.e., pumpernickel) 68
Wheat (white) 100
Wheat (wholemeal) 100
Pasta
Macaroni (white, boiled 5 min.) 64
Spaghetti (brown, boiled 15 min.) 61
Spaghetti (white, boiled 15 min.) 67
Cereal Grains
Barley (pearled) 36
Buckwheat 78
Bulgur 65
Millet 103
Rice (brown) 81
Rice (instant, boiled 1 min.) 65
Rice (parboiled, boiled 5 min.) 54
Rice (polished, boiled 5 min.) 58
Rice (polished, boiled 10-25 min.) 81
Rye kernels 47
Sweet corn 80
Wheat kernels 63
Legumes
Baked Beans (canned) 70
Butter beans 46
Chick peas (canned) 47
Chick peas (dried) 60
Frozen peas 74
Garden peas (frozen) 65
Green peas (canned) 50
Green peas (dried) 65
Haricot beans (white, dried) 54
Kidney beans (dried) 43
Kidney beans (canned) 74
Lentils (green, canned) 74
Lentils (red, dried) 38
Peanuts 15
Pinto beans (canned) 64
Pinto beans (dried) 80
Soy beans (canned) 22
Soy beans (dried) 20
Breakfast Cereals
"All Bran" 74
Cornflakes 121
Muesli 96
Porridge Oats 89
Puffed rice 132
Puffed wheat 110
Shredded wheat 97
Fruit
Apple 52
Apple juice 45
Banana 84
Grapefruit 36
Grapes 62
Orange 59
Orange juice 71
Peach 40
Pear 74
Plum 34
Raisins 93
Dairy Products
Custard 59
Ice Cream 69
Skim Milk 46
Whole Milk 44
Yogurt 52
Potato
Potato (instant) 120
Potato (mashed) 98
Potato (new/white boiled) 80
Potato (Russet, baked) 118
Potato (sweet) 70
Yam 74
Sugars
Fructose 26
Glucose 138
Honey 126
Lactose 57
Maltose 152
Sucrose 83
Cookies
Crackers (water biscuits) 100
Oatmeal 78
Shortbread cookies 88

Choosing Proteins
You should eat low-fat proteins more frequently than high-fat proteins. Low-fat proteins include chicken, turkey, most fish, tofu, tempeh, low-fat yogurt, and low-fat cottage cheese. Other sources of higher fat protein are eggs, beef, pork, lamb, cheese, nuts (almonds and walnuts), nut butters, and certain seeds (sunflower, pumpkin, or sesame).

Choosing Carbohydrates
Eating a variety of carbohydrates will provide you with a broad range of nutrients. Vegetables and fruits, which are the most nutrient-rich carbohydrates, should be included in every meal. Eat lightly cooked or raw vegetables to get the most out of their vitamin and mineral content. (Remember that vegetables lose their nutrients when overcooked.) Raw vegetables are rich in enzymes that ease digestion.
Eating a wide selection of carbohydrates also gives you a wide variety of fiber. Fiber, both soluble and insoluble, helps assist normal bowel movements and normal digestion. Fiber also helps slow the rate of entry of sugar into the blood stream, thereby helping to maintain good blood sugar control.
Where Fats Fit In
Fat is probably the most maligned, misjudged, and misunderstood of all the macronutrients. In truth, the body needs healthy fats, called essential fatty acids, in very small amounts to maintain many life-sustaining physiological functions. Good fats are the building blocks for hormones and cell membranes, and are responsible for healthy nerve conduction. Moreover, essential fatty acids eaten in small amounts help us to control our weight by slowing down and regulating the rate at which sugar (glucose) enters the blood stream. This controlled release of glucose helps you avoid getting a quick sugar rush and further enhances good blood sugar control.
Essential fatty acids are commonly found in fish, seeds, nuts, and plants. Olive oil, canola oil, flaxseed oil, almonds, and avocados are examples of other healthy sources of fats. Omega-3 oils from fish (salmon and sardines) or fish oil supplements are also healthy essential fats. Be aware, however, that there are fats that are potentially harmful to the body. Margarine and other hydrogenated oils are potentially harmful, for example, because they are trans-fatty acids. Trans-fatty acids have been artificially altered to preserve their shelf life-a process that makes these acids harmful to your cells. Trans-fatty acids resemble essential fatty acids, making it difficult for cell membranes to distinguish the two kinds of fat apart. However, when trans-fatty acids do enter a cell, they cannot perform the normal functions that essential fatty acids do, thus opening the door for significant health problems.
Saturated fats are also potentially harmful to the body. They are found in red meats and dairy products like cheese and milk. Like trans-fatty acids, saturated fats should be eaten less frequently than essential fatty acids.

Eating Smart
Practically speaking, following some simple rules of eating can help you regulate your blood sugar level
Rule of 5 - Eat five times a day. Eat a balanced breakfast, lunch, and dinner, and have two small snacks-one in the afternoon and one around bedtime-every day.
Breakfast is the most important meal of the day; after all, you fasted all night. To maintain a balanced blood sugar level--thereby giving yourself energy throughout the day--try to make the time to prepare a balanced meal in the morning. After four to six hours, you will need to eat another balanced meal or snack to replenish yourself and keep your blood sugar level steady.
Eat before you become hungry. Unfortunately, many people do not think about food until they are hungry. By that time, they are running out of fuel (i.e. blood sugar may already be low). Skipping meals also causes a low blood sugar level. The longer you wait between meals, the longer you will be in a catabolic state. This in turn places more stress on your hormone and immune systems.
Eat balanced meals and snacks. To recap, a balanced meal or snack consists of two parts carbohydrates and one part protein. For example, a balanced breakfast might consist of low-fat yogurt or cottage cheese (the protein) and your favorite fresh fruit (a carbohydrate). You might also combine protein sources like eggs, chicken, or turkey sausages with carbohydrates like fresh fruit and a small amount of potatoes or toast.
Again, avoid eating a large amount of carbohydrates without protein. Eating just carbohydrates will produce a sugar rush. An hour or two later, your blood sugar level will drop. As a result, you will likely feel sluggish or irritable and may have difficulty thinking clearly. Eating a balanced meal (with a small amount of fat) will help you avoid the sugar rush and prevent the peaks and valleys of blood sugar swings.
Eat organic foods. One way to improve your nutritional status is to eat organic foods, which are richer in nutrients than commercially grown foods. Studies have shown that organically grown food contains a minimum of 50 - 100% more nutrients than commercially grown foods. (In fact, some commercially grown vegetables virtually lack essential minerals.) Eating organic foods also helps you avoid consuming the toxic pesticides, antibiotics, hormones, and herbicides that are found in commercially grown foods. Be aware, however, that organic foods may contain harmful organisms. Likewise, commercially grown foods must be cleaned well to remove any pesticide residue. So, be sure to wash your food thoroughly.
To clean your vegetables:
Put 1/4 - 1/2 cup of white, distilled vinegar into a bowl of water.
Place the produce into the bowl.
Soak for 20 - 30 minutes.
Rinse the produce several times to remove the vinegar and drain.
Store the produce in Tupperware or plastic bags in the refrigerator; this will help maintain the food's freshness up to four more days. Produce that is prepared in advance this way makes an excellent ready-to-eat, nutritious snack. As an extra precaution, equip your kitchen with separate cutting boards-one for meats and one for vegetables-to avoid contamination of produce with harmful bacteria, which are often found in meats. All cutting boards and knives that come into contact with meat or poultry should be thoroughly washed.
Drink Sufficient Water
Drinking enough water is vital for maintaining your health. Water is the substance that bathes each of our cells, removes waste products, and assists most biochemical reactions in your cells. Unfortunately, most Americans do not drink enough water. As a result, dehydration is one of the more common nutritional deficiencies in the United States. Clinically speaking, when a person is chronically dehydrated, the thirst centers of the brain stop sending the signals that indicate the need for water. Most people must force themselves to drink pure water for about one month to reestablish the normal firing of these nerve centers. Once you rehydrate yourself, however, the normal thirst signals will return.
The key to adequate hydration is to drink pure water. Coffee, tea, or soda dehydrates us even further, and fruit juice is no substitute for pure water. Most people need a minimum of eight 8-ounce glasses of pure water each day. This ensures good digestive functioning, good nerve conduction, and the elimination of toxins. It's also best to drink a minimum of 8 to 16 ounces of water within 30 minutes of waking up, since you become slightly dehydrated from breathing at night . You should also drink water a minimum of 30 minutes before a meal to maintain the level of stomach acid and promote digestion. Avoid drinking anything more than a small amount of fluid while eating, since this can dilute stomach acid and impair digestion and absorption in some people.
Exercise Regularly
Recent research has shown that lack of exercise shortens a person's life expectancy more than regular cigarette smoking does. This sobering news helps put in perspective the necessity for sufficient exercise. "Use it, or lose it."

Aerobic Exercise
Working out at an aerobic (with oxygen), rather than anaerobic (without oxygen), level will help you burn body fat. You can walk, jog, run, bike, swim, dance, or do almost anything aerobically. But most people-from beginners to professional athletes - do these activities at too high an intensity, thus creating an anaerobic condition. In an anaerobic state, your body burns more sugar (its energy store) than
fat and adds stress to its already overloaded systems.
Exercising above your maximum aerobic level also causes the body to produce large amounts of free radicals (unstable, damaging electrons), causing excessive oxidative stress on your body. The most useful and least expensive way to ensure that your exercise level stays in the aerobic zone is to use a heart-rate monitor.
180 Formula
The first step in creating your ideal exercise program is to determine what level of effort will give you optimum aerobic benefits. In his more than 20 years of work with patients, ranging from professional athletes to sedentary individuals, Dr. Phillip Maffetone of Boonton, New Jersey, developed the "180 Formula" for determining this level, known as the maximum aerobic heart rate. To find your maximum aerobic heart rate based on the 180 Formula, follow these simple steps:
• Subtract your age from 180 (180 - age)
• Modify this number by selecting one or more of the following categories:
a.If you have, or are recovering from, a major illness
(disease, any operation, any hospital stay, etc.), or
if you are on any regular medication, subtract 10.
b.If you have not exercised before, if you have stopped exercising because of an injury or because you have not seen significant improvement, or if you often get colds or flu or have allergies, subtract 5.
c.If you have been exercising at least four times a week
without injury for up to two years, and if you have not had colds or flu more than once or twice a year,
subtract 0.
d.If you have been exercising for more than two years
without any injury, have been making progress in your
exercise program, or are a competitive athlete, add 5.
• The resulting number is your maximum aerobic exercise
heart rate in beats per minute.
For example, to determine the maximum aerobic exercise heart rate for a 30-year-old who has never exercised before (category b), use the 180 formula:
• 180 - 30 = 150 then
• 150 - 5 = 145 beats per minute
Exercising at this rate would allow this person to develop maximum aerobic function. If you exercise below your maximum aerobic heart rate, you will still derive some benefits, but your progress will occur at a slightly slower pace. In contrast, exercising at heart rates above this level could add an anaerobic component to the workout, compromising aerobic function.

To determine your aerobic function, refer to the Aerobic Heart Rate Chart.
Aerobic Heart Rate Chart
You can measure your aerobic function--or the percentage of your maximum aerobic heart rate--by counting the number of heartbeats per 10-second interval. Locate your pulse on either your neck or wrist using your index and middle fingers, and then count the number of heartbeats you feel in a 10-second period.
Using the chart below, find the row indicating your age range. In that row, locate the number of beats you counted. Under what column is this number located? The percentage at the top of the column indicates the percentage of your maximum heart rate for your age. So, the aerobic function of a 40-year-old who counts 21 heartbeats in 10 seconds is 70 percent his/her maximum heart rate.
Age Maximum Heart Rate Percentage of Maximum Heart Rate
50% 60% 70% 80% 85%
12-14 206 17 20 24 27 29
15-19 201 17 20 23 26 28
20-22 198 16 19 23 26 28
23-25 195 16 19 22 25 27
26-28 192 16 19 22 25 27
29-31 189 15 18 22 25 26
32-34 186 15 18 21 24 26
35-37 183 15 18 21 24 25
38-40 180 15 18 21 24 25
41-43 177 14 17 20 23 25
44-46 174 14 17 20 23 24
47-49 171 14 17 20 23 24
50-52 168 14 17 19 22 23
53-55 165 13 16 19 22 23
56-58 162 13 16 18 21 23
59-60 160 13 16 18 21 22
61-63 158 13 16 18 21 22
64-66 155 12 15 18 21 22

Exercising at an aerobic heart rate anywhere between your maximum aerobic heart rate and 10 beats below that number is a comfortable workout range. For example, if your maximum aerobic heart rate were 145, then the low would be 135. Your aerobic target range would then be 135 - 145.
Keep in mind that, when you implement the 180 formula, your exercise routine may seem too easy at first. But stick with it. In a short time, your aerobic function will improve, making your workout more enjoyable. Eventually you'll find that you will have to exercise more intensely or vigorously to attain your maximum aerobic heart rate.
Before you start any workout program, consult with your healthcare practitioner. Beginners might want to limit their workouts to 10 minutes a day, then work up to a minimum of four 30-minute exercise sessions per week. If you already exercise regularly, or you are a competitive athlete, you can exercise safely up to six days a week and extend the duration of some workouts accordingly.
Exercise and Weight Loss

Moderate exercise (and eating right) causes your body to burn fat for fuel. This enables you to burn fat for energy and maintains a healthy weight.
However, excessive exercise causes your body to burn stored sugar (or glucose)-a process that results in a low blood sugar level and actually prevents you from burning stored body fat. So, a person who eats right but exercises too vigorously cannot lose weight. He or she also may experience all sorts of health problems caused by the low blood sugar level. (For more information about the effects of low blood sugar levels on the body, refer to Diet and Nutrition.)
Make Working Out Fun
Exercise can only become a lifelong habit if you pick an activity that you enjoy. For some people, it may be walking, hiking, or gardening; for others, it might mean taking a group fitness class at a gym or using a treadmill machine or stair climber. Whatever your preference, you have to move your body in order to maintain healthy physiological function.
As a general rule, exercise (when done correctly) will leave you energized and refreshed. If you feel fatigued after exercise or experience side cramps or low back pain not related to an injury during or after a workout, you may be over-exercising and causing excess adrenal stress. Also, working out during daylight hours when your body's cortisol level is high (giving you energy) is better than exercising at night when cortisol levels are low (and your body needs the time to rest and repair itself). Indeed, most people find it easiest to maintain a regular routine if they exercise earlier in the day.
Essential for Health

Sufficient exercise is one of the most critical factors in maintaining your health. If this has always been a stumbling block for you, enlist the help of a personal fitness trainer to help motivate you. Consult with your healthcare practitioner before starting any exercise program. Don't delay, start today!