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 Healthy
Living
With advances in modern health care, the 20th century witnessed a dramatic
increase in lifespan. Yet, the later half of the century also ushered in
an era of processed food, ubiquitous chemicals and sedentary lifestyles.
The result is a diseased population. Consequently we experiencing many
epidemics, including obesity, diabetes, cancer, hypertension and heart disease.
Many preventable factors cause or exacerbate most disease processes. These
include smoking, lack of exercise, processed foods, over-reliance of
pharmaceuticals and stressful lifestyles.
A healthy life-style is the only way. Think good nutrition and regular
exercise. Try to follow these fundamentals:
- STOP SMOKING.
- WATER. Replacing soda with water is
probably the single most effective lifestyle change for permanent weight loss.
Water is the basis of life. Drink eight glasses of water daily.
- WHOLE GRAINS. Now that people are
finally realizing the Atkins diet was a dangerous sham, carbs should no longer
be vilified. It is the type of carbs that matter. Simply put, the
label must say, "Whole grains". Whole grains are good for all aspects of
physical and mental health, particularly the gastrointestinal tract,
cardiovascular system and attention span. Choose whole grain cereals,
breads and pastas. Brown or wild rice should replace white rice.
- AVOID SATURATED AND HYDROGENATED FATS.
Fat is not the culprit. Rather, it's the type of fat. The
saturated fat in red meat and dairy needs to be held to a minimum. Even
worse are the artificial fats created by the food corporations for the sake of
extending shelf life. Hydrogenated, particularly hydrogenated and
trans-fats make up this dysfunctional family of artificial fats. Try
instead the fats found in fish, flaxseeds, nuts, soy and vegetables. The
best oils are extra virgin olive oil, canola and flax.
- PROTEIN. We should not eat the
saturated fat in red meat. There is enough protein in whole grains,
nuts, beans and vegetables to support growth at all stages of development,
including pregnancy. Soy is the ideal source, since it contains all of
the essential amino acids, plus healthy fat and phytonutrients.
Remember...veggie meats offer a tasty alternative to red meats.
- COLORFUL FRUITS AND VEGETABLES. These
phytonutrients (beta carotene, lutein, lycopene) not only make whole,
unprocessed foods nutritious, they add a full spectrum of color. That's
why the more colorful the fruits and vegetables, the more health benefits
people receive. Ideally, you should eat organic, locally grown produce.
However, frozen vegetables contain most of the original nutrients, and even
canned vegetables have plenty of health benefits. Fiber, vitamins and
minerals are found in abundance, but the most important benefits may be
derived from the phytonutrients. Foods with the highest amounts of
phytonutrients are pomegranates, blueberries, apples, spinach, cherries,
cranberries, watermelon, spices/herbs. tomato sauce, red grapes, red wine,
green tea, whole grains, and yes dark chocolate.
- GREEN TEA. Consider switching to tea.
Copious amounts of antioxidants and phytonutrients in green tea are effective
at combating a wide array of diseases, particularly heart disease, infection
and cancer.
- RED WINE. Red wine helps prevent and
treat heart disease, high cholesterol, infections and possible cancer.
If you do not drink, consider red grapes for many of the same benefits.
- DAILY MULTIVITAMINS. Nearly everyone
can benefit from a daily multivitamin with minerals. A daily
multivitamin is a safety net. An additional 500 mg of the antioxidant
vitamin C is also a good idea especially when ill.
- OMEGA-3 FATTY ACIDS. The current
American diet has been leeched of omega-3 fatty acids. This is a
dangerous situation because deficiencies are linked to diseases of
inflammation (arthritis, autoimmune), the central nervous system and the
cardiovascular system. The best sources of omega-3s are fish, flaxseeds,
flax oils and fish oil capsules. Children and pregnant women should eat
no more than two servings of fish per week. Try wild salmon and "light"
tuna as the fish highest in nutrients and lowest in contaminants. Lesser
amounts of omega-3s also can be found in canola oil, walnunts, wheat germ and
soy.
- EXERCISE. This is very important.
Keep mentally and physically fit by exercising a minimum of 30 minutes per
day, four days a week. You can start off with low-impact activities,
such as gentle stretching, gardening, walking, Pilates, water aerobics or tai
chi.
- REDUCE STRESS. Stress has
psychological manifestations. Buy less, work less and get more sleep.
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