Rocket Fuel Nutrition
Nutrition is one of the four pillars of health. The pillars being optimal nutrition, optimum fitness, optimum structure and nervous system, and optimum positive mental management.
It has been estimated that two-thirds of Americans are overweight. One-third are considered obese. What you eat can either increase your energy or drain you of energy. It's been said you are what you eat, but a better description may be, you are what you absorb. Many of the foods we eat are not high quality foods. They are consumed in large quantities and are often poorly absorbed, upsetting the digestive tract in the process.
The following is meant to help you have better nutrition through better understanding. It is a step-by-step process for busy people to improve their nutrition .
The Top 10 Things McRoberts Chiropractic Wants You To Know About Nutrition:
10. Drink more water throughout the day . Preferably, 4 ounces every half an hour or the equivalent of 8 to 10 glasses of water per day. Other fluids don't count (herbal tea does). It's best not to drink many fluids with your meal however.
9. Chew food better . It's not just what you eat, it's what you absorb. Ptyalin starts the digestive process in the mouth. Chewing stimulates hydrochloric acid in the stomach. So many times people are swallowing food before properly chewing and make digestion far more challenging. Mom was right when she said, “chew food 32 times.”
8. Things to avoid or limit : Soda - soda is highly acidic and should be consumed in small quantities only. Coffee tends to affect one's nervous system with caffeine and should be kept to a minimum. Alcohol - while studies show some alcohol may be good for you, keeping a limit on it is essential. Excess calories . Studies have shown animals live much longer when they have a reduced calorie diet. Personally, we like the idea of being comfortable being slightly hungry as opposed to being lethargic from overeating. Processed foods should be limited as much as possible. There are a fair number of people that have allergies to dairy products and gluten products contained in wheat. Depending on one's sensitization, these products may be best limited or avoided.
7. Things to add : The more green leafy vegetables we eat, the better, preferably steamed. Fresh fruits wherever possible. Blueberries and avocados are high value foods to increase in your diet. Eat organic whenever possible . The increased nutritional value of 25-50% often more than makes up for the increased 25% increase in cost for the organic foods. Eat something raw with each meal.
6. Healthy habits . Don't eat past a certain time at night , like 7:00 or 8:00 pm , or three hours before bed. Often people overeat and cannot sleep well due to their stomach working trying to digest a late evening meal. Often eating a lighter meal at night is helpful . Being relaxed while you eat makes a difference . The family mealtime is not a time to be upset with family members or to be rushing. Remember poor digestion leads to poor nutrition.
5. Acid-Base balance . Much of the American diet has an acid residue after being metabolized. This can effect and cause an increase in arthritis and muscular issues, as well as an increase in fatigue. The acid producing foods tend to be sugar, red meats, and other flesh foods. A diet that increases vegetables and fruits tend to help balance the acid-base balance of the body.
4. A few words on food combining . Some foods do not agree with each other very well and can cause poor digestion. In particularly, a high protein meal followed by sugar can slow and impede digestion. Best to leave a half hour, hour in between before adding dessert with high protein meals. Also, eating melons alone is also helpful.
3. Toxicities . There are many toxins and additives present in our food that we should be aware of and attempt to minimize. Many animal products contain antibiotics. PCBs and mercury are showing up in our fish, particularly in farm raised fish. Choose your meat sources wisely and read labels. It's been said if there is a long label, don't buy it, because often that product is high in additives that are not necessarily food.
2. Pain management with food? Foods high in arachidonic acid, such as meats, can often facilitate or worsen pain. So, with chronic pain, a reduction in meats, sugar and what are called the night shades (vegetables): white potatoes, tomatoes, bell peppers and eggplants, can be beneficial in managing long term pain, chronic fatigue, fibromyalgia and colitis.
1. We are often asked what our favorite supplements are in practice . The best way to receive nutrients is through food. Nutrition is a young science and there are many cofactors and enzymes not even discovered yet which are present in whole foods. Supplements may not contain these factors unless they are extracted from whole foods and still may not be as effective as eating the entire whole food. If there were four supplements that we would recommend to people, they would be: (1) A liquid multiple vitamin-mineral liquids are absorbed better. (2) Flora/Probiotics - to enhance the normally occurring bacterial cultures of our intestines, which are often poorly functioning or devoid with antibiotic use. (3) Green Food-green food preparations are typically powder or liquid which are food concentrates that have an amazing potency of nutritional elements. Simply taking a scoop a day in water or juice can help fill one's requirements for green leafy vegetables. (4) EPA/DHA/Omega 3 fatty acids-our soils are depleted in the Omega 3 fatty acids and fish supplies can be contaminated. EPA/DHA are essential nutrients of cell walls, brain function and metabolism. This is an important supplement each person should be putting into his or her diet.
Some of these Top 10 may be easy for you and already be done. Others may be very challenging for you and take a long time to consistently practice.
Yours for Better Health…Naturally,
McRoberts Chiropractic Team
