Sometimes a little knowledge can be dangerous, especially if one doesn’t see the big picture. Extracting tidbits of important reminders from health and beauty books can contribute to your total wellness because they are founded on the belief that the human being is a composite of body, mind, and spirit.
Increase the good fats
Here are some enlightening approaches to living and looking well.
Now that cholesterol is no longer the enemy, let us consider fat as a friend. But not all fats are created equal.
You still need to keep your saturated fat down, because there could be a link between high-saturated fat intake and insulin resistance.
The good news is that omega-3 fats found in salmon, avocados, nuts, sardines and other seafood can reduce insulin-resistance.
The Mediterranean diet, rich in olive oil and fish, is acclaimed for strengthening cardiovascular health.
The best way to lower the intake of saturated fats is by choosing lean meats. There is nothing wrong with eating some fat. Unless you are on ketogenic diet, moderation is key.
Best carbs
It is a well-known fact that a a high-carb diet will raise your blood sugar levels. And if your sugar levels are high, it doesn’t matter how little you eat or how healthy your diet is.
This is because a high-blood glucose condition will prevent any fat loss or weight-reduction program. So, if you are wondering why you have remained overweight despite your supposed low-calorie diet, have your “true” blood glucose reading.
Usually, your doctor will make you stop your maintenance medicines before taking the test. Increase your fiber intake. The good carbs are contained in vegetables, beans and whole grains.
Tip: If you want much more fiber in your diet, don’t overcook your vegetables. Half-cooked vegetables may increase their fiber content. By eating more half-cooked vegetables, you can consume more fiber. Remember that fiber can help in the prevention of kidney and gallstones formation. The recommendation is to eat 20-35 grams of fiber per day.
A quick sauté of spinach and other greens, as well as steaming asparagus and broccoli, are ideal.
Natural sources of fiber: almonds, apples, bananas, beans, barley, bean sprouts, cabbage, carrots, okra, yams.
Yoghurt
While many people might be lactose-intolerant, there is still hope in the dairy landscape for them. Some people who cannot digest cow’s milk find that they can tolerate goat’s and sheep’s milk very easily.
Lactose-intolerance is caused by a deficiency of the enzyme lactose to digest lactose, a type of sugar found in cow’s milk and other dairy products.
Yoghurt, for example, converts the lactose in milk into lactic acid. Because of the good bacteria from yoghurt cultures like bifidus, acidophilus and lactobacillus, yoghurt becomes friendlier to the stomach.
Best sweeteners
Safe means best. Replace your existing sugar if you can. Or add healthier choices.
Coconut sugar, from our very own country, is considered even safe for diabetics. Stevia, which is 30 times sweeter than white sugar (originally from Paraguay), is also a natural sweetener with a zero glycemic load.
Raw (preferably wild) honey has less fructose than agave (from Mexico’s blue agave cactus) and has antimicrobial/ bacterial benefits.
To be on the safe side, check the glycemic index of your sugar. It should not exceed 50-55.
This week’s affirmation: “The sweet life is mine.”
Love and light!