SMARTmessage 9-22-15

GENERAL COMMENTS

THIS BLOG: Most of the information posted here can also be found at SMARTplace on FaceBook.  The nice thing about this site compared to FaceBook is that it is easier to find and review older posts.  As example by clicking on the nutritional fitness filter, you can find all of the posts concerning nutrition.  You can also search for key words.  So the FaceBook page (SMARTplace) is good for recent posts, however BetterME is better for archived information.

OTHER NUTRITION TIPS:  For those interested in some general wellness information you can also download the wellness program called SMARTsteps at http://www.betterme.us/welcome-to-betterme/smart-steps-to-better-health/  The steps that focus on nutrition are steps 4,5, and 6.  Here you will find some helpful tips on better eating, as well as some forms to get a better understanding of what you are currently doing.

NUTRITIONAL FITNESS

PRINCIPLE: In Genesis 6:3 it is stated that the normal lifespan will be limited to 120 years.  It seems however that our average lifespan is less than 80.  So for many, they are leaving more than 40 years on the table.  Even more when you consider that our medicine cabinets start to fill  up at the age of 40.  The question is why?  Part of the answer can be found in a presentation regarding the Blue Zone Project which identifies some simple practices that help populations cross 100 (regular rest, plant based diet, life activities that involve exercise, and quality relationships).  http://www.ted.com/talks/dan_buettner_how_to_live_to_be_100?language=en (20 minute video)

Concerning eating, the bible has some interesting things to say.  In Genesis 1:29 KJV it states that were are given herb bering seeds, and fruit that is seed yielding for food.  When it comes to meat, it states that we “may eat” meat but only certain types.  The benefits of good eating can be appreciated in Daniel where he demonstrated the value of a diet of “pulse” which represents dry legumes.

The diet by Daniel contrast quite a bit with what has been labeled as the “standard american diet” (SAD).  While there are many differences, I would like to comment on one the Omega 3:6 ratio.  There has been much talk about the benefits of omega 3 in the diet, but it seems that the relationship of omega 3 to omega 6 is also very important.  The optimal ratio is 1:1, and as you go above 1:4 you start to see more disease, like heart disease, arthritis, asthma, and cancer.  What is the ratio of the typical  “SAD”, 1:17 or higher.  Now hear is what is interesting, bean (legumes or “pulse”) has a ratio of  1:.6 which would be very conducive to optimal body functioning vs the 1:17 in the SAD.  Perhaps this is why Daniel who limited his diet to pulse was described as a young man without any physical defect, handsome, showing aptitude for every kind of learning, well informed, quick to understand, and qualified to serve… (Daniel 1:4) I wonder what would happen if we all limited our diets to pulse and water?

PRACTICE Eating Beans: Should you decide that you want to increase your consumption of beans, it seems that those that are most healthy would include kidney beans, navy beans, and black eyed peas.  To cut down on gas, soak the beans over night in some baking soda, then drain and store in the fridge for 2 days to encourage some sprouting.  When you cook them I suggest adding some baking soda (and other favorite seasonings) and  slow cooking until the beans start to dissolve.

Other ways to get good amounts of omega 3 relative to omega 6 is to add both Flax seed and Chia seeds to your diet, which can be put in smoothies.  Oils to avoid include sunflower, soybean, cottonseed, and corn oil as they have high levels of omega 6 relative to omega 3.

These fats (unsaturated fats) are a major component of our cells and chemical processes.  The polyunsaturated fats are a much more unstable building block, compared to the saturated fats, and can break down when exposed to stressors in the body, which encourages oxidation (or rust).  When these poly unsaturated fats are in excess, it could be that we are building our body on an unstable foundation that allows us to “rust”, if you will, from the inside out.  Paying attention to this nutritional principle could go along way for improving our health.  Perhaps all these diseases that we face are just different manifestations of the same problem, systems being built on poor foundations that fail.  If the system is your brain you get poor memory and poor choices, your vessels – high blood pressure or stroke, your pancreas – diabetes, your immune system – infection or cancer.

 RECOMMENDATION

Visit the website NutrtionData.com.  Here you can create a profile and input some of your common recipes.  The sight will then perform an analysis to let you know what you might be missing.  Most importantly it would allow you to figure out your omega 3 to omega 6 ratio.

On a personal note, I have noticed over the years that I was having a lot of difficulty with dry skin, especially my hands.  I tried all types of lotions that offered little help.  Then ran across an article that suggested that when your omega 3:6 is out of balance that one of the signs is dry skin.   When I put in some of my common foods I found out that many nuts/seeds that I was eating (almonds, cashews, pumpkin seeds, sunflower seeds) have a very unfavorable profile, with high levels of omega 6.  I have cut these out, and my skin has improved in just a week.  It will take a month to really appreciate the impact, but I’m already happy with the results.  http://articles.mercola.com/sites/articles/archive/2011/11/11/everything-you-need-to-know-about-fatty-acids.aspx

If you use the website, and gain some helpful insight, please share.  Also, if you develop recipes that have a good omega 3:6 profile, share these also.

Nutritional Fitness PRINCIPLE Whats In Your Food

I was trying to figure out the omega 6 content of foods (mainly nuts/seeds), and ran across this site which has alot of nutritional information on various foods. I was looking for a way to decrease the amount of omega 6 that I consume, given that I eat alot of nuts/seeds.

On this site you can type in a desired food and its whole nutritional profile will show up to include a nutritional rating, as well as a nutrient balance and protein balance score. I concluded my search confirming that I need to add flax and chia seeds to my smoothies. They both have very favorable omega 3:6 ratios which help to minimize inflammation.

http://nutritiondata.self.com/tools/compare/welcome?returnto=/mynd/myfoods/compare-add/3138

Pretty cool. I just hope the information is accurate : )

Political Fitness PRODUCT “Congress”

Here is an app that is pretty cool. It allows you to select congressmen, and committees to follow. When ever they introduce a bill or there is activity on a bill, you get a notification. Thats cool. You can also see all of the bills that have been sponsored by a particular congress representative. As an example I was alerted that Congressman John Conyers sponsored a healthcare bill today. Nice!

https://itunes.apple.com/us/app/congress-by-sunlight-foundation/id653714985?mt=8

 

Nutritional Fitness “Plus” PRINCIPLE Nutrition for a Better Brain

I found two additional lectures by Dr. Neil Nedley, discussing the relationship between nutrition and brain function (especially frontal lobe function). In this sense there is a two for one benefit. You get good advice on overall nutrition, that also benefits the brain which allows you to make good decisions. Eat better, be better, do better. Some highlights; walnuts, spinach, tofu, sesame seed and others…

Part 1: http://lifestyletv.se/on-demand/?program=351

Highlights:

1) Tryptophan and Omega 3 fatty acids are important as they are used to make brain neurotransmitters

2) probably one of the highest sources of tryptophan is tofu, also pumpkin and sesame seeds.

3) when meat is present, there is competition between the essential amino acids such that less tryptophan is absorbed

4) carbohydrates help the tryptophan cross the blood brain barrier

5) really helps with depression and improved brain function

Part 2: http://lifestyletv.se/on-demand/?program=214

Highlights

1) the B vitamins and iron are also very important for brain health

2) foods that are high in folate; spinach, navy beans, lentils, black eyed peas

3) cholesterol mainly comes from meat sources, and high cholesterol levels is associated with poorer brain function.

 

Recipe Suggestions:

1) Smoothie:  I have started to experiment with the following combination in my Nutribullet  Spinach to fill line, 2 oz of tofu, 1/4 cup Flaxseed, 1/4 cup Walnuts, 1/2 tsp Cinnamon, 1/8 tsp Salt.  I can’t say that this taste great, but I am able to get this down.  I do note that I feel better later.  But I have not been doing this very long.  But I would like to hear back from others on this.  I will say that my sleep seems better, with more dreaming.

2) Soup: Navy Bean – Soak beans over night in a tsp of baking soda and then poor off the water and store in the fridge for 2 days (to allow for some beginning sprouting).  When I cook these I put in a pot with smoked turkey wings, onion, garlic, and another tsp of baking soda.  I let this boil for about two hours and then the beans soup will start to thicken.  Just prior to this I add in a bunch of kale.

3) Stir Fry: First I cook some brown rice and store this in the fridge.  When ready I sauté onion, garlic, asparagus, sweet peas (frozen), bean sprouts, and tofu in sesame oil.  When about done I add in the rice.  Let this cook for a minute, then add in soy sauce (bolded items always added, the others sometime.  After this is done and while still in the pot, sometime I will also stir in some avocado.

Please share any recipes you have following the principles of whole foods, alkalinity, tryptophan, omega 3, etc…

Mental Fitness PRINCIPLE Building a Better Brain

When it comes to self control, the frontal lobe of your brain is very important. There are many things that we do that lessen its function. This lecture (by Dr. Neil Nedley) will discuss them and make suggestions as to things that can be done to enhance your frontal lobe function, and allow you to make better decisions.

Things to consider:

1) music (with mention of the types of music that are helpful and harmful).  There are also comments about the impact of TV.

2) avoidance of trauma, even mild trauma

3) mindfulness breathing

4) sunlight

5) exercise

6) critical thinking, and searching for truth like as listed in proverbs

7) good lifestyle, and improve health minimizing chronic disease

Habits in these areas will improve the functioning of the frontal lobe, and will help on have greater willpower and the ability to do what one should and avoid what one should not do.  These are true seeds to happiness.

http://lifestyletv.se/on-demand/?program=221