Monthly Archives: October 2017

Sugar: The. Bad and the Ugly

So I am sure no one wants to talk sugar the day before Halloween, but since tomorrow is quite possibly the day Americans consume the most sugar of any day I though it rather timely.   Sugar comes in all sorts of forms and types, white sugar, brown sugar, raw sugar, evaporated cane juice, brown rice syrup, and loads of scientific names all of which end in OSE.  This is important to remember , anytime you see a word such as maltose, sucrose, fructose, lactose, fructose it means sugar, sometimes a single bond, sometimes a double it doesn’t really matter because WE ALL EAT TOO MUCH SUGAR.

If you have ever participated in an Optimal Kitchen cooking class you know that I blame much of our over consumption of sugar on the fat phobic trends of the 1980’s and 90’s.  There is simply too much sugar sugar lurking in processed and packaged foods and don’t get me started on the beverages.  Many will argue that they only eat natural sugar, sugar cane is natural and large amounts of honey and maple syrup are  damaging to our system as well though not as badly and at least these 2 bring some additional health benefits.  We know that sugar causes diabetes and metabolic syndrome by overtaxing  the pancreas, but it is also damaging to many other bodily systems.  Sugar feeds malignant cells causing those cells to proliferate.  Sugar weakens our immune systems making us vulnerable to viral and bacterial infections and sugar consumption leads to weight gain which has its own set of health problems.

I could go into details about what exactly those sugar molecules do tour system and talk about double versus single bonded sugar molecules and how they affect us but  I don’t view that information helpful to the lay person just trying to feed them selves better.  What is important to know about sugars is that the simpler or more refined form we consume the sugar in the more quickly it hits our systems requiring an immediate output of insulin to cope with the surge.  This is why the sugar in whole fruits, though  abundant, hits us differently with all the natural fiber and water to help slow down the process.

SO HERE ARE THE HALLOWEEN TIPS FOR SURVIVING SUGAR OVERLOAD:

1)EAT A PROTEIN RICH MEAL OR SNACK BEFORE HEADING OUT TRICK OR TREATING

2)AIM TO EAT LOADS OF FIBER RICH FOODS ALL DAY TOMORROW , FRUITS, VEGETABLES, WHOLE GRAINS, NUTS AND SEEDS

3) MAKE A PLAN FOR WHAT YOU ARE DOING WITH ALL THAT CANDY, the amount your kids come home with might be enough candy for the whole year  so decide ahead of time how you will handle this

4) BE SURE TO FIND A WALKING ROUTE FOR YOUR TRICK OR TREATING SINCE THE BEST WAY TO REDUCE EXCESS BLOOD SUGAR IN THE SYSTEM IS THROUGH WALKING

HAPPY HALLOWEEN EVERYONE!!!!!!!!!

Understanding Hypertension

Recently I have been approached by a wide variety of friends  that have been grappling with unhealthy blood pressure levels for a myriad of reasons.  Whether it is my friend who recently gave birth a month early due to preeclampsia or another who simply has a genetic predisposition to hypertension, the treatment is virtually the same , but first I want to explain a bit about high blood pressure.

As complicated as this chronic disease may seem it is really very simply, sodium and potassium work together to create the proper tensile strength in our arteries for ideal blood flow. Skew towards more sodium in your diet and they tighten and tense up resulting in too high blood pressure, much less likely but with profound health problems as well too much potassium in the diet and pressure gets to low. So here we see another  need to find proper balance in our lives, this time in the amount of sodium and potassium in our diet. But how do we achieve this?

It is actually fairly simple.  We often don’t recognize the sodium levels in packaged and processed foods because it is sweet foods such as cereals and packaged baked goods that have absurdly high sodium levels, foods that don’t taste remotely salty.  In fact most cereals have sodium levels greater than pretzels and chips where we taste the salt!  But The Optimal Kitchen is always more about what we should eat and not simply what to avoid so let’s focus on increasing those potassium levels, how do we do this?

It is actually quite simply FRESH FRUITS AND VEGETABLES, lots of them!!!! If you follow the Optimal Kitchen at all you have heard this many times and pretty much is the go to solution for holistically controlling any cardiovascular or metabolic issue.  All fruits and vegetables are naturally high in potassium, not just bananas which are pretty high in sugar.  Another reason to get those 9, YES 9, daily servings of fruits and vegetables everyday.  Keep your fruit whole and raw and be sure to eat the rainbow since every color of vegetable has a different purpose in promoting Optimal health.  So before you decide to go on any hypertensive medication, try shifting to an all vegetable, whole food diet for a week and see the amazing results

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Tackling Obesity: Low Carb vs. Vegan

Listening to the news this morning rates of obesity in American adults has hit 40%  and 20% for children, with higher numbers for teenagers.  Ironically the report praised initiatives because the rate of obesity has actually slowed.  If as a nation we are satisfied with  almost half of our adult population being obese than read no further.  If you are horrified how we let this happen and what we can do to change it, read on.

Obesity isn’t about body image  or ego, it is about health.  Whether we want to talk about Diabetes, Cardiovascular Disease, Arthritis, and even Cancer, we will find the root causes of these chronic degenerative diseases in the diet we fondly refer to as the American diet.  The American diet consists of a large amount of animal products, meat and cheese, refined grains and sugary drinks, a completely unhealthy and quite frankly unsustainable way of eating.

How have we as a nation tried to address these problems?  All you need to do is look at a magazine rack and you will see cover after cover touting some new diet secret or quick fix to a problem that probably had years to take hold.  The latest trend made popular is the Whole 30, a low carb trend not much different than the Atkins diet popular 30 years ago and is helping many lose weight but is this the right way?

Years of working in the food and nutrition world I have deduced some simple facts about weight loss.

#1 Eat less of  EVERYTHING but vegetables, simply put most of us eat too much, it isn’t just what we eat but the amount

#2 If you want to eat meat, drastically reduce grain consumption because you can’t have both, but remember as soon as you reintroduce carbs you will gain back some of that  weight, you can’t isolate carbohydrates out of the diet

# GO VEGAN: believe it or not this in my mind is the simplest and best way to shed pounds, improve health outcomes and protect the environment.  In relatively short amounts of time , 2 weeks, people have been able to improve health outcomes enough to be taken off many pharmaceutical drugs, simply by avoiding animal products.

Historically meat was a luxury and as a result eaten sparingly.   It was also in the early winter when most societies feasted on meats, slaughtered a pig or hunted for  deer and  cured and conserved the meat to sustain them through the winter when other foods become scarce.  This is not an issue for humans anymore and we need to recognize that the way we are feeding ourselves is killing us.

The great thing about diet and lifestyle is with some commitment and little financial investment you can make significant changes in just a short time.