To Your Health
October, 2009 (Vol. 03, Issue 10) |
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FEED Your Body
Eat the right amount of calories: We all want to avoid getting sick. In order to maintain our immune system, we need proper amounts of calories, especially from protein.
When your protein and calorie intake are deficient, your body's priorities become keeping your heart beating and your lungs pumping (functions needed for our body to survive) while your immune system is depressed, leaving you susceptible to infection.
Too few calories will also lead to weight loss, which generally isn't a good thing if you're already at a healthy weight. When you monitor your body weight on the scale, it shouldn't move more than a pound or two in either direction in a given week. If you're losing weight, slowly add some healthy foods such as lean proteins, vegetables and mixed nuts. If you're gaining, cut back a bit on your portions.
Eat a variety of colorful vegetables: Nine servings of vegetables are recommended per day. (If you can do 10, like Jack does, go for it!) I usually recommend no more than two to three fruits per day. Boost the health benefits by eating different colors of produce. This is called the "technicolor" plan. Unless you're following the most stringent first stage of the Atkins diet, you should be able to consume 60-120 grams of carbs a day (depending on your weight and exercise level). Long-lived, healthy people eat a lot of plant foods. Vegetables supply fiber, antioxidants, flavonoids, and indoles. You are going to start hearing more and more about phytochemicals and phytonutrients being used as disease-fighting foods.
Eat after you exercise: The right amount of exercise enhances immune function, boosts energy and can elevate your mood. Too many people are doing the same workout over and over without any progress being made. You are either losing fat or you are not. You are either adding muscle or you are not. You are either improving your looks or looking worn out. You need to make sure your muscle system has all it needs to repair itself from vigorous workouts. What you eat after your workout will help build muscle. Here are some good examples of foods to eat immediately (no more than 60 minutes) after a workout:
- 2 slices whole grain toast and 2 tablespoons peanut butter
- Apple and 1 cup low-fat cottage cheese*
- 1 cup fruit yogurt and 1/4 cup granola*
- 2-egg omelet with 1 cup fresh vegetables, 1 whole-wheat English muffin*
- String cheese and 1 ounce almonds*
- 1/4 cup nuts and an orange
- Hard-boiled egg and a slice of 12-grain bread*
- Whole-wheat pita and 1/2 cup canned tuna*
*These food combinations provide higher quality protein (containing all nine essential amino acids).
Additional healthy suggestions include: 1) Eat more cold-water fish like salmon for the benefits of the omega-3s. These lower the risk of heart disease, lower blood pressure, improve mood and concentration, and are good for the brain. 2) Enjoy the sun for at least 10-15 minutes, three times a week. Some of the longest-lived people on the planet live in sunny climates. Sun boosts vitamin D levels, which improves mood and enhances levels of cancer protection, and improves bone-strength. 3) Drink red wine or eat grapes. The resveratrol in dark grapes is being studied for its effect on extending life, which it seems to do for almost every species studied. 4) Eliminate sugar. Sugar's effect on hormones, mood, immunity, weight, and possibly even cancer cells is enormous - and it's all negative. To the extent that you can remove sugar from your diet, you will be adding years to your life and life to your years. 5) Keep a food dairy and exercise log. The more food records people keep, the more weight they seem to lose.
