Blog: Nutrition and Exercise for Health and Weight Control

When you go to the grocery store, do you buy the cheap store-brand eggs or do you opt for those that say, “Free Range” or “Omega-3″? The latter two cost a dollar or so more, but are well worth it. These eggs are sources of not only the omega-3 essential fatty acids our modern animal products are so low in, but they have significantly more vitamin E and carotenoids (vitamin A precursors) while much less saturated fat and cholesterol.

What’s even a huge jump better are eggs from a local farmer who lets them run outdoors where they can eat their natural diet of green vegetation and bugs. I never liked eggs much until I tasted the ones raised locally - a huge difference. The almost-orange yolks stand so tall and the whites are very firm.

Sometimes you can find them at farmer’s markets. You can also ask around at venues where whole-foods folks frequent - health food stores, co-ops, environmental groups, or even Craig’s List. (more…)

1 in 3 American adults have elevated triglycerides, known to significantly raise risk for heart disease. High triglycerides are primarily created by excess calories and contribute greatly to atherosclerosis, the buildup of fat and cholesterol in the arteries. Even children can have high triglycerides and this increases their risk of heart attack and stroke later in life.

Elevated triglycerides are seen frequently in diabetics because the liver converts excess blood sugar to fat. But anytime you take in carbohydrates in amounts that exceed the body’s requirements for energy, some of this is usually converted to triglycerides. (more…)

This is an adaptation of a recipe that I found in a Southern Living magazine and it’s become a favorite of our family. I use uncooked noodles so it’s really easy to make.

The recipe makes 2 large pans. We usually take one out of the oven before the final browning. We freeze that one to finish cooking and eat at a later time.

This makes a crowd-pleasing meal with baked sweet potatoes, salad, and brownies for dessert. Recently I tried the Ghirardelli Walnut Brownie mix because it was on sale and found it so much yummier than the standard brands while calling for only half as much oil. (more…)

Numerous studies show that dieting is not correlated with lasting weight control. In fact, the reverse is frequently seen and chronic dieters typically experience a gradual weight gain over years. There are a number of reasons for this and if you struggle with weight control, here are some important tips for success.

Avoid Excessive Strictness

By labeling foods “bad” and insisting on complete avoidance, we can end up making them irresistible. When we finally give in, overindulgence is a real possibility.

The guilt aftermath can trigger a binge which includes every forbidden food we can find. Later, filled with regret, we vow to control ourselves. As this cycle repeats, weight control is impossible and pounds increase.

Don’t Diet

Dieting causes us to stop listening to our bodies. We eat when, what, and how much the diet instructs. Without those edicts, many overweight adults feel almost panicked and at sea over what to eat.

They need to re-establish the sensitivity regarding when and how to nurture themselves with food. If the focus is on healthy choices and paying attention to natural cues of hunger and satiety, appropriate eating can gradually become the norm. (more…)

It is now well established that suppressed immune response leads to disease and accelerated aging. The immune system relies greatly on enzymes to fight off all foreign invaders. Not only are they crucial for protecting the strength of our immune system, enzymes are also essential for all of metabolism and for detoxifying the body.

Changes During the Lifespan

Young children typically have high levels of enzymes in all body cells and fluids as well as large numbers of beneficial bacteria in their gastrointestinal tract. As we get older, poor diet can create progressive depletion of both probiotic bacteria and enzyme levels.

The average 70-year-old has approximately half the enzymes of a 20-year-old. Most elderly persons have lost more than 90% of the enzyme concentration they possessed in infancy. Aging is accelerated by depletion of enzymes. (more…)