It’s shocking, as American’s, how distant and removed we have become from our foods. Some kindergarten children don’t know ketchup is made from tomatoes, French fries are potatoes or eggs come from chickens…and NOT just the grocery store. This disconnect has lead to many problems, one being a diminished knowledge of, and respect for, the power “nourishment” has on our health, wellbeing and especially our heart. It has somehow been long forgotten that what we ingest has a direct and sometimes profound impact on how we feel, how our body resists disease and ages over the years.
Start tuning into how food can support your heart and soul by getting educated. What should you fuel your body with and why?? As with most nutritional topics there are a number of philosophies ranging from the extreme to the mainstream. The former is represented by Dr. Caldwell Esselstyn Jr., author of Prevent and Reverse Hearth Disease. He touts a diet of no meat, no eggs, no dairy, and no added oils after twenty years of studying cardiovascular disease round the world. This is a bit narrow for most people and requires serious dedication. The Mayo Clinic talks about a “Heart-Healthy Diet: 8 steps to prevent heart disease” that is a bit more tangible and realistic. They outline the following topics with some great basic information. Please read the article with an open mind and remember our two-cents to this rather Western perspective.
1. Limit unhealthy fats and cholesterol – of course, but don’t get suckered by the gimmicky products promising to reduce cholesterol like Benecol Promise Margarine. Yuck. Olive oil and even butter (used sparingly) are better choices.
2. Choose low-fat protein sources – but skip the fat free dairy and soy products all together
3. Eat more vegetables and fruits – FRESH fruits and vegetables that is. High heats during canning can turn these gems into nutrient-less mush.
4. Select whole grains – The words “whole grains” have been bastardized by cereal and other packaged food advertisers. We are talking about the actual whole grains of brown rice, quinoa, buckwheat, barley, oats.
5. Reduce the sodium in your food – by NOT eating foods laden with salt like most processed items including canned, boxed, frozen and otherwise.
6. Control your portion size – basic but true
7. Plan ahead: Create daily/weekly menus – fabulous for keeping you on track and abreast of what you have already consumed over the course of a week
8. Allow yourself an occasional treat – such a great way to stay balanced and not in a place of deprivation
Changing your eating habits can be tough. Make sure you are kind to yourself and set your expectations at an attainable level. Maybe include a new step every couple weeks so you are continually working towards a goal.
Cholesterol Testing
One thing the Mayo Clinic left out was the need for high-quality cholesterol testing on a regular basis, especially if you have a family history of heart disease. Knowing your numbers is a great way to gauge your risk AND know how strict you need to be with your diet. Regular cholesterol tests unfortunately don’t provide you with ALL the information you need. In order to really know your risks get a Lipoprotein Particle ProfileTM. This test could save your life, literally. For information about the test and to learn more about cholesterol in general come to a FREE talk at The Wellness Center.
The Truths and Myths behind Cholesterol
Presented by: Dr. Tiffany Binder
Tuesday, March 6 6:00-7:30pm
In the café area upstairs, inside Whole Foods
(870 S. Colorado Blvd., Glendale CO)
Call 303-357-9355 today to sign up
Click here for more info
