Hey, there!
Last night I held the last Food Rules Challenge Session. I applaud all of you who have stuck to it and are planning to make this your lifestyle! Even if you have not made all of the changes, at least you made some and are on your way to a healthier you. Remember, little changes add up! Last night, I covered supplements, healthy snacks and emotional eating. My computer and printer were not communicating and I was not able to print the papers for you like I did with the previous weeks. I apologize, but here is the information.
I know many of you said that you would like to leave comments on this blog or become a follower, but you are not a member of gmail. No worries, you can simply write comments on BAWS Facebook page or directly email me if you have question. julie@BrynAthynWorkoutStudio.com
Without further ado here are the topics:
BAWS FRC 3
1. SUPPLEMENTS
A. FISH OIL AND CHIA SEEDS-
Dietary sources of omega-3 fatty acids include fish oil and certain plant/nut oils. Fish oil contains both docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), while some nuts (English walnuts) and vegetable oils (canola, soybean, flaxseed/linseed, olive) contain alpha-linolenic acid (ALA). There is evidence from multiple studies supporting intake of recommended amounts of DHA and EPA in the form of dietary fish or fish oil supplements lowers triglycerides, reduces the risk of heart attacks, dangerous abnormal heart rhythms, and strokes in people with known cardiovascular disease, slows the buildup of atherosclerotic plaques ("hardening of the arteries"), and lowers blood pressure. However, high doses may have harmful effects, such as an increased risk of bleeding.
Fish oil can help:
Rheumatoid arthritis
Multiple randomized controlled trials report improvements in morning stiffness and joint tenderness with the regular intake of fish oil supplements for up to three months. Benefits have been reported as additive with anti-inflammatory medications such as NSAIDs (like ibuprofen or aspirin).
High blood pressure
Multiple human trials report small reductions in blood pressure with intake of omega-3 fatty acid. However, high intakes of omega-3 fatty acids per day may be necessary to obtain clinically relevant effects, and at this dose level, there is an increased risk of bleeding. Therefore, a qualified healthcare provider should be consulted prior to starting treatment with supplements.
Hypertriglyceridemia (fish oil / EPA plus DHA)
Primary cardiovascular disease prevention (fish intake)
Cancer prevention
Several population (epidemiologic) studies report that dietary omega-3 fatty acids or fish oil may reduce the risk of developing breast, colon, or prostate cancer.
Chia Seeds
Chia is an edible seed that comes from the desert plant Salvia hispanica, a member of the mint family that grows abundantly in southern Mexico. You may have seen chia sprouts growing on the novelty planters called Chia Pets, but historically, the seeds have been the most important part of the plant. In pre-Columbian times they were a main component of the Aztec and Mayan diets and were the basic survival ration of Aztec warriors. I've read that one tablespoon was believed to sustain an individual for 24 hours. The Aztecs also used chia medicinally to stimulate saliva flow and to relieve joint pain and sore skin.
Chia is very rich in omega-3 fatty acids, even more so than flax seeds. And it has another advantage over flax: chia is so rich in antioxidants that the seeds don't deteriorate and can be stored for long periods without becoming rancid. And, unlike flax, they do not have to be ground to make their nutrients available to the body. Chia seeds also provide fiber (25 grams give you 6.9 grams of fiber) as well as calcium, phosphorus, magnesium, manganese, copper, iron, molybdenum, niacin, and zinc.
Another advantage: when added to water and allowed to sit for 30 minutes, chia forms a gel. Researchers suggest that this reaction also takes place in the stomach, slowing the process by which digestive enzymes break down carbohydrates and convert them into sugar.
B. DAILY MULTIVITAMIN
In particular, there is a growing awareness of the benefits of health supplements for both young and old.
To scientists, and health conscious people, the fact that we can benefit from supplements has never been in doubt. Yet, many of us are not quite clear what exactly the benefits of taking a daily multivitamin are. Not only do most of us fail to eat a varied and well-balanced diet on a regular basis, at certain times in their lives, many people may require more of certain nutrients than their diets can provide - for example, young children, teenagers, pregnant women, those on vegetarian or poorly designed slimming diets, and chronically ill or elderly people. Furthermore, there are also some nutrients that may be difficult to get in food in adequate amounts and therefore may need to be taken as a supplement by certain people, for example, folic acid for women during pre-conception and in the first three months of pregnancy.
In general, a good daily multivitamin/mineral supplement improves your overall bodily functioning and boosts both your physical and mental health and well-being. Sometimes supplementation with specific nutrients may be more appropriate in order to address any individual specific needs. For example:
Fat soluble vitamins are stored in the body… Water soluble vitamins are not kept in the body and are released in your urine. It is important to get these on a daily bases.
CoQ10 is especially helpful for those at risk for heart disease
Vitamins C and E, taken in combination to help ward off Alzheimer's disease.
Vitamin E, for example, a fat-soluble antioxidant vitamin helps to neutralize potentially damaging free radicals in the body and it is particularly important for the protection of cell membranes as well as maintaining healthy skin, heart and circulation, nerves, muscles and red blood cells.
Vitamin C on the other hand is water soluble, but like Vitamin E, it is an antioxidant. It helps white blood cells combat infection, is essential for wound healing, for the formation of collagen, for healthy skin, and for the formation of other important structural materials in bones, teeth and capillaries. It also helps with the absorption of iron from plant sources.
Vitamins D, K, A, and other nutrients in a multivitamin supplement all have specific beneficial effects on our bodies ranging from minimizing the risks of heart problems to helping to ward off multiple diseases. Vitamin D is in very few foods, but you can absorb it in your skin by being in the sun. It is important because it promotes calcium absorption, cell growth and reduces inflammation.
A multivitamin supplement usually contains the recommended daily dose of a variety of vitamins and other nutrients. Sometimes, multivitamin supplements are formulated for specific age groups, or individual conditions such as pregnancy. Multivitamins also are at their most efficient when they are in liquid form, as the body has been proven to absorb them five times more efficiently than multivitamins in pill form.
Many people report a feeling of general well being when they are taking their daily multivitamins regularly. The individual vitamins and nutrients in a quality daily multivitamin dose delivers to you their specific benefits of each individual vitamin, plus you get the combined (synergistic) benefits of all of the ingredients working together.
It is important to take your daily multivitamin in a liquid form regularly to enjoy these benefits to their fullest extent. Vigorous training, for example, increases the production of free radicals in the body. When involved in an exercise program, we should, therefore, increase the intake of antioxidants such as beta-carotene, vitamin C and vitamin E, and ensure you take adequate amounts of the proper vitamins and minerals required to maintain strong, healthy bones and joints such as calcium and iron. Also, older people over 55 years, convalescents, those who consume large amounts of alcohol, those with active, busy lives, people with colds, smokers, those exposed to excessive pollution, athletes and routine aspirin users need to take more daily and regular multivitamins.
C. PROBIOTICS
Probiotics are bacteria that help maintain the natural balance of organisms (microflora) in the intestines . The normal human digestive tract contains about 400 types of probiotic bacteria that reduce the growth of harmful bacteria and promote a healthy digestive system. The largest group of probiotic bacteria in the intestine is lactic acid bacteria, of which Lactobacillus acidophilus, found in yogurt, is the best known. Yeast is also a probiotic substance. Probiotics are also available as dietary supplements. It has been suggested that probiotics be used to treat problems in the stomach and intestines. But only certain types of bacteria or yeast (called strains) have been shown to work in the digestive tract.
In most circumstances, people use probiotics to prevent diarrhea caused by antibiotics. Antibiotics kill "good" (beneficial) bacteria along with the bacteria that cause illness. A decrease in beneficial bacteria may lead to diarrhea, candida and other problems. Taking probiotic supplements (as capsules, powder, or liquid extract) may help replace the lost beneficial bacteria and thus help prevent illness.
A decrease in beneficial bacteria may also lead to other infections, such as vaginal yeast and urinary tract infections, and symptoms such as diarrhea from intestinal illnesses. Research has shown that certain probiotics may restore normal bowel function and may help reduce:1 • Diarrhea that is a side effect of antibiotics.
• Certain types of infectious diarrhea.
• Inflammation of the ileal pouch (pouchitis) that may occur in people who have had surgery to remove the colon.
These results suggest that eventually probiotics may also be used to:
• Help with other causes of diarrhea.
• Help prevent infections in the digestive tract.
2. HEALTHY SNACKS:
Snacking isn’t “bad” if you do it in moderation and make healthy choices. Healthy, good-for-you snacks can be a part of a healthy diet – which you need to do to live healthfully.
Snacks should be between 100-300 calories depending on your expended energy for the day and how many meals you are eating.
To snack the sensible way, choose nutrient-rich snacks like those listed below:
- 4-6 oz of yogurt with a handful of berries and 1 oz of nuts
- Yogurt with a handful of grapes and 1 stalk of celery chopped
- 2 healthy choice turkey roll ups w/ a handful of trail mix
- Veggies and 2 tbsp of hummus
- Green Monster (smoothie/protein shake)
- 3 goat cheese and nut stuffed dates
- ¾ cup edamame and sea salt
- 1 apple and 1 tbsp almond butter
- Protein Nut Butter Truffles
- Celery and 1 tbsp almond butter with raisins
- ¼ avocado/tomoato/cucumber/red onion/and basalmic salad
- 1 oz swiss cheese and a pear
-1/2 cup cottage cheese and pineapple slices
3. EMOTIONAL EATING:
There are several differences between emotional hunger and physical hunger, according to the University of Texas Counseling and Mental Health Center web site:
1. Emotional hunger comes on suddenly; physical hunger occurs gradually.
2. When you are eating to fill a void that isn't related to an empty stomach, you crave a specific food, such as pizza or ice cream, and only that food will meet your need. When you eat because you are actually hungry, you're open to options.
3. Emotional hunger feels like it needs to be satisfied instantly with the food you crave; physical hunger can wait.
4. Even when you are full, if you're eating to satisfy an emotional need, you're more likely to keep eating. When you're eating because you're hungry, you're more likely to stop when you're full.
5. Emotional eating can leave behind feelings of guilt; eating when you are physically hungry does not.
Angry/stressed/frustrated- Crunchy foods… anything that makes a loud noise and you can get tension out with your jaw. (pretzels, chips, etc)
Switch to- carrots, cucumbers, peppers, salad, etc
Or other-Go exercise, or take a deep breathe and meditate
Lonely/sad- Comforting foods (mased potatoes, ice cream, brownies, mac and chesse
Switch to- healthy smoothies, whole wheat pasta, protein balls, banana and peanut butter
Or other- Call a friend, read a book, curl up with significant other/pet, watch favorite movie, walk
Bored- Sweets and candy
Switch to- hummus and veggies, banana soft serve, grapes and trail mix
Or other- Start to prepare your food for the next day, clean, sort through healthy recipes, go workout with a friend outside, do yoga
