GOOD FATS VERSUS BAD FATS
- Reduce Saturated Fats
- Margarine, coconut oil, butter, palm oil, cheese
- Moderate monounsaturated fats
- canola oil, cashews, cocoa butter (olive oil is OK)
- Increase polyunsaturated fats
- Sunflower seeds/oil, grape seed oil, flaxseed oil, fish oils, walnuts. Essential Fatty acids(omega3)
Omega 3 Fatty acids:
- Mediate allergies
- Reduce tissue inflammation
- Needed to form cell membranes, and integrity of nerve tissue/ brain
- Control passage of compounds in and out of cells
- Contribute to lowering LDL- bad cholesterol
- Provide energy for the mitochondria/ our energy factory in the cells
Increasing Omega 3 Fatty acids intake has been found to alleviate symptoms of inflammation, arthritis and depression.
IS SUGAR EVIL?
The provision of energy in to the body via blood sugar is best kept relatively constant and should match energy output, energy in/energy out. If the blood sugar is too low we get hungry and eat more to bring up blood sugar levels. If we eat too much carbohydrate or sugars that increase the blood sugar above resting level, this is toxic to the body. The brain responds by signaling the pancreas to secrete more insulin to bring the blood sugar level back down and excess glucose is stored as fat.
Diets high in carbohydrates particularly those with a high glycemic index and glycemic load producing high blood sugar levels are precursors to insulin resistance and obesity and have been associated with other disorders such as altered fat metabolism, type 2 diabetes, hormone imbalance, and increased tissue inflammation.
With consumption of excess dietary carbohydrate and thus excess blood levels of glucose, insulin stimulates direct conversion of glucose to fatty acids for storage as triglycerides. Hence the development of obesity with diets high in carbohydrates over time.
So what are high glycemic foods?
Take care to read the labels on packaging. One teaspoon of sugar is 5grams, so yogurt with 10 grams of sugar has 2 teaspoons of sugar added! It’s better to eat natural unsweetened yogurt with real fruit to sweeten.
One can of soft drink or coke averages 22 grams of sugars or over 4 teaspoons of sugar.
High carbohydrate foods such as potato, potato chips, white bread, rice, pastas, cakes, biscuits and take away foods laced with sugars and saturated fats, need to be kept to a minimum.
- Protein, zinc, calcium, phosphorous, vitamin D.
Protein is a building block of the bone matrix and zinc is a cofactor for protein synthesis. Vitamin D is needed for absorption of calcium in the gut. A balance of calcium and phosphorous is needed in the bone matrix.
Vitamins A & D balance:
Vitamin A predominantly promotes activation of osteoclasts and bone resorption and vitamin D promotes the action of osteoblasts and bone mineralisation, and, as mentioned above, is essential for calcium absorption
***15 minutes in the sun before 11am or after 3pm daily will promote conversion of vitamin D in the skin.
- Weight bearing or resistance exercise to stimulate laying down of bone
- Loss of oestrogen post menopause, the average woman loses up to 10 per cent of her bone mass in the first five years after menopause.
I leave you with this quote:
“When our bodies do not receive vital vitamins and minerals over a period of time, a Nutrition deficiency disease results which, if not remedied, will lead to debilitation and eventual death”