We Explore the Net, So You Don't Have To ...

Health & Nutrition:

Popular Nutrition Questions &
Healthy Answers from
InnerWorks Holistic Health Center, LLC

Q: Why should I try to have a healthy diet?
 
A: According to the Center for Disease Control and Prevention, 53% of good health is determined by lifestyle factors. The Journal of the American Medical Association agrees by stating that “90-97% of heart disease can be prevented by a vegetarian diet.” It’s not just about extending your life, or even preventing chronic illnesses later in life. Implementing positive dietary changes today can improve your life tomorrow. Super green foods like spinach and kale increase energy & boost the immune system so you can avoid the seasonal colds floating around. Citrus fruits high in vitamin C reduce allergy symptoms like congestion, as well as lessen inflammation such as experienced with arthritis or back pain. Certain foods can even help in the fight against obesity. Simple changes at the table can make a dramatic difference in quality of life. 


Q: How can I start planning a healthy diet for me and my family? 

A: A simple exercise in personal dietary assessment can help get you started in the right direction. Keep a diet diary for 1 week or so. You will want to do one for your kids as well as yourself. Keep track of everything you eat and drink at breakfast, lunch, dinner and any snacks, as well as the time you consume them. When that 11pm bowl of Rocky Road is in black and white, it is easier to recognize your weaknesses and target your biggest cravings and bad habits for remodeling. If you have specific health concerns, keep a symptom log alongside the diet diary. You will begin to connect the dots and see the impact what you put in your body has on your health. The you can begin to take simple, small steps towards a positive relationship with food. 


Q: What are the most important steps to a healthy diet? 

A: Education is the most important piece of the puzzle. You must not rely on others, no matter how well-equipped or trained, to tell you what is best for you. It is important to your overall success that you have a solid understanding of the process you are going through. Having a general knowledge of how the body works, what it requires for optimal functioning and how to interpret your body’s communications will undoubtedly improve your chances for success. Attend classes, talk with a variety of health care professionals, study the multitude of publications at health food stores and libraries on holistic nutrition and do your own internet research. Self-encouragement is also key on your path to vitality. Be gentle to yourself. Have patience and allow yourself time to adjust to the changes you are making before you decide how well they are working. You are your own best cheerleader, so keep up the morale. 


Q: I know a healthy diet means I should control my fat intake, but I'm confused by all the different kinds of fats in foods! How do I know which ones are ok and which ones to avoid? 

A: Good fats are classified as unsaturated or essential fatty acids, and can be found in foods such as fresh cold-water fish (salmon, mackerel), raw nuts & seeds and coconut and olive oil. You may also have heard them referred to as Omega 3's, 6's and 9's. These fats actually have the potential to burn bad fats stored in the body, as well as repair damaged nerve tissue. Bad fats are classified as saturated or trans fatty acids. They are found in almost all fast foods, fried foods, processed and refined snack items or in any item containing "hydrogenated oil". Any oil can become a trans fat, the bad kind, when processed or cooked at very high heats. Forefo roasted nuts, opting instead for raw nuts and seeds. You can roast them at home in the oven for a few minutes with a bit of sea salt. When preparing food, use either extra-virgin olive oil or grapeseed oil. They are the most stable oils for use in high heat cooking. It is important that we don't have "fat-free" diets, but simply bad-fat-free diets. Including moderate amounts of EFA's in your dining routine can supply a multitude of health benefits. 


Q: I'm concerned about heart disease. Is there a special diet to help prevent or control it? 

A: Most experts agree there are significant cardio-protective benefits from a vegetarian diet. Supplementing with occasional fish and healthy oils provides plenty of protein and good fats. Foods such as garlic, onions and leeks help to keep the arteries clear and blood pressure stable. Include lots of dark green leafy veggies like spinach, Brussel Sprouts and raw nuts like almonds, which are all rich in magnesium. This keeps the heart muscle in good shape. It is important to drink plenty of pure water every day. At least 8-10 glasses a day is recommended. This keeps the organs of elimination and digestion at optimal functioning, thereby allowing the blood to remain viscous and free from circulating toxins. The more viscous and fluid the blood is, the less effort the heart has to put out to pump it. Whole grains like wheat germ, brown rice and oats are rich in vitamin E, which also works to protect the heart by regulating rhythm. 


Q: Many diets say to limit my sodium to an amount measured in milligrams per day, but exactly how much salt is that? 

A: Your focus may be on the wrong point. There is no magic milligram of salt appropriate for each person. Instead, what you should look at is what type of salt you are using, and if there is hidden salt in other food you consume. Sea salt is a naturally processed salt, much like evaporated cane juice is a naturally produced sweetener. Sea salt retains all of its original mineral content, thereby producing less of an affect on blood pressure. It should be used in exact equivalent amounts as table salt, but still in moderation. Try experimenting with the hundreds of herbs and spices available to season your food, rather than relying on salt and pepper for flavor. The result is greater satisfaction in dishes that before may have seemed uninteresting or old hat. Check ingredient labels on packaged foods for sodium levels. Try to avoid items containing more than 500 mg of sodium, 250 if on a restricted diet. Keep in mind the sodium you consume from one food may be compounded by condiments or other items added to the meal. It can add up quickly! 


Q: It's hard to know if my portions are too big or too small for a healthy diet. Do I have to measure everything I'm eating? 

A: Rather than stressing about numbers at each meal, focus more on smaller portions of fatty foods, meats and dairy and allow yourself unlimited fruits and veggies. It is ideal to eat 6 small meals a day, rather than 3 large ones, or as many people do, 2 large ones later in the day. If possible, eat your largest meal of the day at breakfast. You have more time to digest and use the calories you take in. As the day goes on, your meals should progressively become smaller. Portions of meat should be about the size of an average fist and no more than 3 times a week. Carbohydrates, such as pasta and rice, should be about half your plate, if you combine with veggies. There really is no limit to the amount of fruits and vegetables you consume, provided they are prepared appropriately. You can allow yourself larger portions of items like broccoli salad or spinach, but portions on fried foods like french fries are dramatically smaller. Just remember that your portions can be larger if you are eating fruits, vegetables and whole grains. 


Q: I'm confused by all of the labels I see on foods, like "fat free" and "low calorie." What do these terms mean?

A: "Low fat", "fat free", "low calorie" & "sugar free" have become buzz words in the food and diet industry.  It is important to remember that they don't usually equate with the healthiest choice.  Very often when a food product is low in fat, it is higher in sugar or salt to compensate for flavor.  Consequently, a food product advertised as sugar free or low calorie may be high in sodium as well as fat.  Sugar free products typically contain harmful artificial sweeteners that should be avoided.  Be careful not to fall into the marketing trap set for dieters trying to make better choices.  Go with common sense when reading labels.  Remember that fat, calories, carbohydrates or sugar alone are not the enemy.  Take all ingredients as well as calorie values into consideration.  The more natural (less processed) a food item is, the naturally lower in fat, calories and sugar it will be.  Look for short ingredient lists on packaged foods and look at the whole picture of the item, rather than isolated aspects.


Q: How can I follow a healthy diet if I eat out a lot?

A: It is fast becoming easier to make healthy choices when eating out.  The bad news is, this means we are the only ones to blame if we make the wrong choice.  The good news is, we have the power to make healthy choices regardless of our circumstances.  As a rule, portion sizes in the U.S., and especially in the Midwest, are 2-3 times larger than in Europe or Canada.  Just because the restaurant says the menu item is "1 serving" does not make it true.  Here's a little trick I use when ordering meals at restaurants I know to be particularly generous with their portions.  When placing your order, ask the waiter to bring a take home box with the meal.  If you wait until you are half-way through, you will be less likely to stop eating the food and continue picking at it until there isn't anything left to put in the box.  If you are dining with a friend, ask if you can split something.  You'll save on calories and cash.  If you order anything in ample proportions, it should be the vegetable plate or a mixed green salad minus the fatty dressing and meat.  You don't have to stay home to eat, just incorporate balance into your outing.

About the Author:

InnerWorks Holistic Health Center, LLC is an evolving service based organization devoted to physical, emotional and spiritual health.  We provide a supportive environment for healing facilitated by a multi-disciplinary health care team blending western technology and complementary therapies.  What does multi-disciplinary really mean?  It means you must have practitioners working together at the physical, emotional, mental and spiritual levels of the patient; it means you must practice multi-dimensional diagnosis and intervention. 

To learn more about Innerworks, click here.

More experts arriving weekly ...

Return to My Hometown Journal

© 2006 Digital Creek Studios, L.L.C.  410 State, Augusta, KS  67010  
All rights reserved.  No part of this document may be reproduced by any means -- electronic or otherwise --
without express written permission of  the publisher, Digital Creek Studios, L.L.C.

Terms of Use