Adults and Kids are learning about how to make successful dietary lifestyle choices by classifying foods into three visual categories for a balanced diet. Bariatrics Research studies on Judith Willis “Traffic Light Diet” have proven weightloss and a newly adapted eating philosophy that makes around the kitchen table sense. It begins with the most common question asked throughout ones day is “What am I going to eat?”
A better question is “Why do we eat?” Depending on your culture, family or personal health status the answers will vary. Hunger, bored, energy, stressed or not stressed, pregnant, growth, sickness or disease, needing a sense of community around the table with others. Equally important is the balance of food we consume in any given moment. Energy from calories is what we end up acquiring at the end of each meal. “Energy In” is taken in the form of: carbohydrates, protein and fats. While our “Energy Out” is spent on the development, production and maintenance of: blood vessels, bone muscle, spinal and cerebral fluid, movement, sleeping and studying.
When balancing food for fuel we can take time to understand what we are putting on our plate and how to proportionally meet daily intake. Judith Willis author of the “Traffic Light” diet explains that we can quickly educate ourselves by following a Red, Yellow Green color coded approach to nutrition. This diet is easily “digested” information and is great for both adults and children.
Three Basic Catagories
Red food’sare: Oils, butter, condiments, foods high in sugar and salt, french fries, caffeinated and carbonated soda drinks, alcoholic beverages.
While “All Foods Fit” in dietetics, those on this list should be consumed in small amounts. For example, oils and butters are healthy for the body as they contribute to the lubrication of cells, organs, muscles, arteries and veins. They are also calorie dense so the saying “less is more” applies to ones dietary intake. It should be noted that in large amounts butter can contribute to blockage of arteries and unnecessary weight-gain.
High intake of caffeine can stimulate or depress while too much alcohol interferes with liver or brain function. Both Caffeine and Alcohol should be consumed in lesser amounts.
Whenever one has too much of a particular food and the calories are not consumed within 24 hours, the food will be converted to fat. This philosophy is commonly noted with, but not limited to sugary drinks and snacks.
Yellow Food’scontribute to the development, rejuvenation and maintenance of all our cells, such as: hair, eyes, skin, hormones, bones, organs and muscles. They should be consumed in cautionary manner, paying attention to serving sizes. Breads and pastas are said to be eaten in smaller amounts throughout the day. Meat, pork chicken can be eaten twice a day in the amount of 3 ounces or 84 grams at each meal. One ounce or 28 grams of cheese is an appropriate amount for a daily meal. No more than a small cup of 100% juice (opt for fruit instead). Nuts and legumes also need to be rationed into smaller quantities. (Nuts 1 tablespoon, beans and potatoes a half of cup.) Eggs are an excellent source of protein and can be consumed 3-5 times a week.
Green foods can be devoured often, they are rich in fiber and therefore, provide 2-4 hours of satiety. Some of these wonders include: 1/2 cup of fruit and vegetables (considered 1 serving each), low fat milk and yogurt three times a day. Cod or other varieties of white fish. While breads would be limited it should be noted that whole grain cereals contribute a wide span of vitamin B’s which are critical to our daily diet and these include both whole grain pasta and breads.
The Green Foods provide a slow and steady release of fructose and lactose into our bodies. Providing the body with a feeling of satiety, appropriate glucose levels, energy and focus. By consuming more of these foods one will notice higher levels of energy and while their mind is more concentrated on the task at hand. These foods include: Milk, fruits, vegetables, whole grains, seeds, nuts and fish.
A Word About Snacks. It is important to have healthy foods available for children and adults that are not always made up of empty calories. Teaching the benefits of making smart eating choices when they are young can lead to a lifetime of healthy eating habits. Snacks are an easy way to round off nutritional requirements for the day.Healthy appetizers should be kept in an area that is to reach, with unhealthy choices kept in less accessible areas. This will encourage one to reach for the healthy options first. By encouraging healthy snacking, both parents and their children will take in the nutrients and know-how needed for healthy living. These are Great tips and ideas for adults and kids alike, check out these 11easy to make Holiday Kid Friendly Appetizers
The secret to feeling and looking younger comes down to fighting inflammatory substancesthat we ingest. Dr. Nicholas Perricone discusses the many benefits of whole foods and why they are a must in our diet. It’s important for readers to understand that certain nutrients work more effectively in our body when in the presence of antioxidants. Listed below are some substances found in foods that are linked to accelerating the body’s aging process:
1. Sucrose, such as corn syrup.
2. Certain complex carbohydrates such as: white breads, cookies, chips.
3. Trans fats, which is any oil that has been hydrogenated, i.e. shortening.
The Great News, as noted by Dr. Nicholas Perricone, is that certain foods high in antioxidants, reduce the effect’s of inflammation, associated with anti-aging. Some nutritional foods to consider are: Salmon, Blueberry and Green Tea.
Anti-oxidants, when consumed can fight the oxidants (O+) by attaching themselves to the free radicals and in turn reduce inflammation linked to many aspects of the aging process, not limited to, heart disease and even wrinkles.
Salmon contains a wonderful anti-oxidant (astaxanthin), causing Vitamin C and E to work longer, promoting the health of our eyes and skin. Additionally, salmon is an excellent source of protein, which is needed to make all cells: skin, hair, eyes, muscles and organs. It also contains a healthy fat found in the Omega 3 which promotes HDL to reduce the negative effects of LDL cholesterol.
Berries contain anthocyanin’s, which helps Vitamin C and E work better in the body. Research performed in Denmark found that Berries are used in the the reduction of inflammation and prevention or treatment of Alzheimer’s, Parkinson’s Disease, dementia and mood disorders.
Green Tea is a brain-wise healthy drink. February 14, 2008 it was noted in the “Journal of Nutrition and Biochem”, by Japanese researchers that, “The catechins found in green tea are a source of anitoxidative defence for the brain neurons, preventing cognitive deficits.” Green tea does not stimulate your need for food. However, caffeine found in (north american) coffee, promotes hunger and a cascading process that begins with salivase (enzymes in your mouth) and ends with HCL found in your stomach, which can only be satisfied through food intake. These foods are not usually associated with fruits and vegetables, but cookies, cakes and pies that are linked with inflammatory substances and weight gain.
Three strong antioxaditive foods: Salmon, Blueberries and Green Tea, should be included in everyone’s daily meal plan, in order to, maintain ones mental and physical being. Additional fruits and vegetables high in anti-oxidants are: avocado, melon, whole grains, rice, soy, nuts, cruciferous vegetables. Two spices linked to improving th circulatory system are garlic and ginger. Water is an individual’s best friend, as the human body is composed of 60% water.
Eat whole foods, drink both water and green tea to give yourself the winning edge in keeping your body healthy and strong, which in the end is a contributing factor to longevity.
The Bountiful Benefits of Banana’s are known to those of us who’ve studied dietetics. Upon receiving this well put together piece of information, I knew I had to pass it on to the readers of “EAT KNOW HOW”. Thank You to the Psychology Professor at CCNY for giving such a fun and informative article.
“A professor at CCNY for a physiological psych class told his class about bananas. He said the expression “going bananas” is from the effects of bananas on the brain.” Read on:
Never, put your banana in the refrigerator!!! This is interesting. After reading this, you’ll never look at a banana in the same way again.
Bananas contain three natural sugars – sucrose, fructose and glucose combined with 6 grams of fiber. A banana gives an instant, sustained and substantial boost of energy. Research has proven that just two bananas provide enough energy for a strenuous 90-minute workout. No wonder the banana is the number one fruit with the world’s leading athletes. But energy isn’t the only way a banana can help us keep fit.It can also help overcome or prevent a substantial number of illnesses and conditions, making it a must to add to our daily diet.
Depression: According to a recent survey undertaken by MIND amongst people suffering from depression, many felt much better after eating a banana. This is because bananas contain 20.2 mg of tryptophan, a type of protein that the body converts into serotonin, known to make you relax, improve your mood and generally make you feel happier. PMS: Forget the pills – eat a banana. The vitamin B6 it contains regulates blood glucose levels, which can affect your mood. Anemia : High in iron, bananas can stimulate the production of hemoglobin in the blood and so helps in cases of anemia. Blood Pressure: This unique tropical fruit is extremely high in potassium yet low in salt, making it perfect to beat blood pressure. So much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit’s ability to reduce the risk of blood pressure and stroke.
Brain Power: 200 students at a Twickenham (Middlesex) school ( England ) were helped through their exams this year by eating bananas at breakfast, break, and lunch in a bid to boost their brain power. Research has shown that the potassium-packed fruit can assist learning by making pupils more alert. Constipation: High in fiber, including bananas in the diet can help restore normal bowel action, helping to overcome the problem without resorting to laxatives. Hangovers: One of the quickest ways of curing a hangover is to make a banana milkshake, sweetened with honey.. The banana calms the stomach and, with the help of the honey, builds up depleted blood sugar levels, while the milk soothes and re-hydrates your system. < BR>Heartburn: Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief.
Morning Sickness: Snacking on bananas between meals helps to keep blood sugar levels up and avoid morning sickness. Mosquito bites: Before reaching for the insect bite cream, try rubbing the affected area with the inside of a banana skin. Many people find it amazingly successful at reducing swelling and irritation. Nerves: Bananas are high in B vitamins that help calm the nervous system.
Overweight and at work? Studies at the Institute of Psychology in Austria found pressure at work leads to gorging on comfort food like chocolate and chips. Looking at 5,000 hospital patients, researchers found the most obese were more likely to be in high-pressure jobs. The report concluded that, to avoid panic-induced food cravings, we need to control our blood sugar levels by snacking on high carbohydrate foods every two hours to keep levels steady. Ulcers:The banana is used as the dietary food against intestinal disorders because of its soft texture and smoothness. It is the only raw fruit that can be eaten without distress in over-chronicler cases. It also neutralizes over-acidity and reduces irritation by coating the lining of the stomach. Temperature control: Many other cultures see bananas as a “cooling” fruit that can lower both the physical and emotional temperature of expectant mothers. In Thailand , for example, pregnant women eat bananas to ensure their baby is born with a cool temperature.
Seasonal Affective Disorder (SAD):Bananas can help SAD sufferers because they contain the natural mood enhancer tryptophan. Smoking &Tobacco Use: Bananas can also help people trying to give up smoking. The B6, B12 they contain, as well as the potassium and magnesium found in them, help the body recover from the effects of nicotine withdrawal. Stress: Potassium is a vital mineral, which helps normalize the heartbeat, sends oxygen to the brain and regulates your body’s water balance. When we are stressed, our metabolic rate rises, thereby reducing our potassium levels. These can be rebalanced with the help of a high-potassium banana snack. Strokes: According to research in The New England Journal of Medicine, eating bananas as part of a regular diet can cut the risk of death by strokes by as much as 40%! Warts: Those keen on natural alternatives swear that if you want to kill off a wart, take a piece of banana skin and place it on the wart, with the yellow side out. Carefully hold the skin in place with a plaster or surgical tape!
So, a banana really is a natural remedy for many ills. When you compare it to an apple, it has four times the protein, twice the carbohydrate, three times the phosphorus, five times the vitamin A and iron, and twice the other vitamins and minerals. It is also rich in potassium and is one of the best value foods around So maybe its time to change that well-known phrase so that we say, “A banana a day keeps the doctor away!” PS: Bananas must be the reason monkeys are so happy all the time! I will add one here; want a quick shine on our shoes?? Take the INSIDE of the banana skin, and rub directly on the shoe…polish with dry cloth. Amazing fruit !!!
After recently reading an interesting article on “The Benefits of Sleep”, I reflected on the time that I lived in Italy. Certain facts about various diets and their cultures should be embraced and put into practice . Although diet is an important factor when it comes to longevity, it also seems that other variables, such as sleep need to be considered as well. Is it possible that these populations within Italy, Costa Rica, Japan and Greece, which have been linked to longevity, diet, beauty, health and memory could know something about the benefits of sleep?
Sleep is something valued and apart of their daily routines and according to the study an attribute to longevity. The work day in Latin cultures begin between 8-9 am. Lunch is at 1-2 pm followed by a “siesta”, with their workday being recommenced at 4-4:30pm. They return home for a walk at 8-8:30 pm and a small dinner at 9-9:30 pm. Of course, certain industrialized cities may require you to skip your siesta and to work from 9 am -7 pm. The purpose of sleep and reduced stress is valued nonetheless.
Sleep is also linked to proper nutritional intake. For example, the two hormones affected by sleep deprivation are related to eating: gherlin, which tells you to eat and leptin, which tells you when you are full! Lack of sleep will confuse the hormones and you will overeat, because of the decrease in leptin function. Additionally, cortisol levels increase and your metabolism slows down.
Dr. Michael Breus PhD and author of “Beauty Sleep”, discusses the fact of sleep deprivation halting the nutrients level of activity in the skin, therefore, you wake up pale and washed out. While sleeping, the growth hormone is performing tissue and cellular repair, allowing for a decreased amount of wrinkles and and attribution to looking refreshed.
Other studies have shown an 21% increase in mortality rates of women who did not get 7-8 hours of sleep. Research reveals that decreased sleep is linked to high blood pressure, diabetes and depression.
Scientists have suggested that sleep allows for your brain to “sort out short-term memories into other areas so that it’s ready to take in more the next day. It maybe the way the brain rebuilds and strengthens it’s circuits says neuro-scientist Marcos Frank PhD.
So what do you think about sleep and how does it positively or negatively effect your life and daily routines?
By Kimberly Crocker
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