Take Your Diet From S.A.D. To Glad!

Is your diet S.A.D.?

If you are a typical American and consume high levels of over-processed simple carbohydrates and refined sugars, then your diet is sad in more ways than one. The Standard American Diet (S.A.D.) is lacking in essential nutrients and therefore is the largest cause of obesity and death. Unfortunately, so many people fall victim to this way of eating for a reason- its usually cheap and convenient. They don’t call it “fast” food or a “value” mean for nothing! However, taking the easy route in the present is likely to lead to painful, expensive diet related chronic diseases in the not so distant future.

Do yourself a big favor and take your diet from S.A.D. to glad by eating whole, real, non-processed foods. Foods like fruits, veggies, and grains contain high levels of antioxidants and other nutrients, making every calorie worth something useful to your body. I am going to talk about 5 nutrients to add to your diet that will make your body happy and healthy!

1. Potassium is a nutrient that your body literally can’t live without. It keeps your heart beating and is linked to lowering blood pressure and reducing the risk of osteoporosis. Increased consumption of Potassium can shutterstock_208930381also decrease your risk of diabetes and heart disease. The recommended daily intake of Potassium is 4700 mg in order to keep your nervous system and muscles functioning properly. Not consuming enough of this nutrient can lead to muscle cramps, constipation, and fatigue. Here are some helpful ideas on how to reach your recommended daily dose:

-One small baked potato with skin = 738 mg

-1 medium banana = 422 mg

-1 cup cooked spinach = 740 mg

-1/2 cup cooked beats = 259 mg

 

2. Calcium helps maintain healthy bones, assists in nerve transmission, and helps our blood clot. While Calcium is the most abundant nutrient in our body, our body doesn’t naturally produce it (meaning we need to get all that we need from our food and supplements.) shutterstock_208382878Not getting at least 1000 mg/day can lead to osteoporosis and bone fractures. Try these snacks for reaching your daily calcium goal:

-1 cup collard greens = 357 mg

-1/4 cup diced Swiss cheese = 261 mg

-1 cup nonfat milk = 293 mg

 

3. Iron is an essential protein building block that is involved in everything from carrying oxygen through the body to building muscles. Women are more likely to suffer from a deficiency, which can cause fatigue, memory loss, muscle loss, and difficulties regulating body temperature. shutterstock_208672210The daily recommended intake of 18 mg for women and 8 mg for men can be a problem for vegans and vegetarians, since meat is higher in protein content. However, meat is not the only way to meet your daily Iron needs.

-10 clams = 2.62 mg

-1/2 cup edamame = 2.25 mg

-1 cup lentils = 3.3 mg

-4 oz beef sirloin steak = 2.4 mg

-1 cup cooked broccoli = 1.5 mg

 

4. Vitamin D is the only vitamin that we can both consume and make ourselves. Our bodies create Vitamin D in the form of a hormone when our bodies are exposed to sunlight. This nutrient is especially important to athletes because it can reduce inflammation/pain, risk of fractures, and increase muscle protein. shutterstock_208969237Even if you’re not an athlete, your body needs and uses Vitamin D to protect your bones, regulate cell growth, decrease the risk of cardiovascular disease, and help maintain correct levels of calcium. In order to get your daily recommended dose of 18 mcg, try:

-3 oz light canned tuna in water = 3.8 mcg

-1 cup fortified orange juice = 3.4 mcg

-1 cup fortified milk = 2.9 mcg

CHIA OMEGA + D3 supplement

 

5. Fiber is a non-digestible carbohydrate that moves throughout our bodies and helps to promote digestion, prevent constipation, and reduce cholesterol levels. Both soluble fiber and insoluble fiber are important for our health. While insoluble fiber helps move food through the digestive system properly, soluble fiber can help lower glucose and cholesterol levels in the blood. Dietary fiber is not found in processes grains like white flour, so an estimated 60% of Americans with S.A.D. diets typically are starving for fiber. shutterstock_209106397It is recommended that women consumer 25 g of fiber per day and that men consume 38 g. Make your sad diet glad:

-1/2 cup black beans = 6.1 g

-1 medium pear = 5.5 g

-1/2 cup fresh raspberries = 4 g

-1 medium baked sweet potato with skin = 3.8 g

Got Strong Bones?

It has been a mystery in the United States for years. With our high consumption of diary products, why is it that we still have an incredibly high incidence of osteoporosis? Scientists in Asia, where both osteoporosis and diary consumption have historically been quite low, may have found a major clue.

It turns out that the calcium we consume through milk and supplements is not always absorbed or used to build bone. In fact, without a healthy probiotic population in the gut and the presence of other bone-building co-factors like Vitamins D and K2, magnesium, zinc, and essential fatty acids, calcium can pass right through the body undigested. Even worse, excess calcium turns into unhealthy deposits in the soft tissues and arteries. Turns out, parents bargaining with their kids to get them to drink large amounts of milk may not have always been in the child’s best interest.

However, this does not mean that we should stop consuming calcium all together, because there are many benefits to having healthy levels of calcium in the body. There are simple dietary adjustments that can alter the body’s internal chemistry in favor of building strong bones. Recent research done exclusively on Dr. Ohhira’s Probiotics® found that when women ages 48 and older took this probiotic supplement for at least eight weeks, their bone density was 36% higher when compared to those who didn’t take the supplement.

“Scientists suspect that probiotics help the body properly digest calcium,” said William Schoor, Vice President of Essential Formulas, the US distributor of the probiotic supplement used in the study. “The friendly bacteria also manufacture some of the vitamin co-factors needed for bone-building including B6, B12, K, and folic acid.”

It’s a surprising side benefit of probiotics, which are frequently touted for supporting digestive health and immune response. Derived from a fermented vegetarian blend, it is actually a whole food that contains probiotics, prebiotics (substances that feed probiotics), and organic acids. Scientists have noted that it is important to provide both probiotic and prebiotic components for the GI tract to enhance calcium uptake. Such dramatic results might not occur when using freeze-dried probiotic supplements.

In addition to probiotic and prebiotic supplementation, Dr. Natalie Engelbart, founder of Your Top Life and Alternative Health Solutions in Flower Mound, Texas, encourages women to consider increasing magnesium intake for better bone health. magnesium-food-sources-of“Magnesium regulates calcium absorption into our bones, and ensures that calcium deposits don’t wind up in the soft tissue. The proper balance for our body is a ratio of 2:1 calcium to magnesium. But if you have been deficient in magnesium due to high stress, or from taking calcium rich supplements or foods, you may want to increase your magnesium intake even more.”

These dietary tips are encouraging to the 8 million American women who are diagnosed with osteoporosis and the approximately 24 million others who have a high risk of developing it. Once again, prevention is key. Not only should mature adults make sure they keep up on probiotic and vitamin supplementation for bone health, they need to pass those habits along to the next generation!

 

 

 

It takes guts®… to have strong bones!fb