Nutrition vs Eating

Most of us are never really taught about nutrition when it comes to food and eating. Food preparation and eating habits are a learned practice from family, friends or self taught. I took Home Economics in high school, went to vocational school for Hotel & Restaurant Management, and worked as a prep chef and short-order cook in local restaurants. When I left home I took some of my mother's best recipes, borrowed recipes from friends and bought magazines like Cooking Light and Taste of Home.  I've joined Weight Watchers twice, done the Atkins Diet, counted many calories and tried several fad diets. We have all been repeatedly told to eat a balanced diet. Nowhere was I ever taught about nutrition; were you?

If you have been following me for a while you know why I changed the way I eat. If you are new to my blog then the quick answer is to resolve my acid reflux. When I became vegan suddenly nutrition was important! I needed to know if I was getting enough protein, calcium and vitamin B12. Shaky and weak after exercise or tired for no reason, I would look for answers. What was lacking? What did I need to do to be stronger. I am no longer vegan, though I eat many vegan recipes weekly. I've done lots of reading and follow some interesting people. Terms that were foreign to me like macro-nutrients, living enzymes, pH foods, nutrient-density, nutritional-stress, empty-calories, omega 3's, omega 6's and factory-farms are things I think about when purchasing food and preparing meals now. Effort is made to try to use whole foods, natural sweeteners and organic, gmo-free foods as much as possible. I look for ways to "boost" a recipe to make it more nutritious. Things like adding pumpkin seeds or seaweed to a salad or stirring greens into a recipe at the end, just until they wilt.

There is a new term out there "Superfoods", each year the list grows longer. I wish they just called them "Nutritious Foods". These are foods that have been identified as having a powerhouse of nutrients, eaten for centuries from all over the world. I buy "Superfoods". Many of them are perishable and have been dried or made into powders that can be added to recipes or smoothies. Others can be found at your local store or co-op and are easily added to your diet. Like most living foods if you can buy them fresh and *unpasteurized (see note below) they are more beneficial to your health. I did a search on "nutritional value of food" and one of the links provided is from Whole Foods Market 100 Healthiest Foods . Incorporating these foods into your everyday life will definitely make a difference. Of course, the way they are prepared makes a big difference too.

For most of us in the United States eating is about taste and filling a void. We eat for pleasure, boredom and habit. How many of us eat when we are not even hungry or just because it's time or there? We drool over decadent foods that have little nutritious value at all. What if I told you there are delicious decadent recipes out there that are nutritious too! Like this No-bake Brownie Recipe from Julie Morris (another of my favorites). 

Home-cooked or "prepared from scratch" meals have been consistent throughout my life. I thought I was making healthy choices, using nutritious recipes, serving balanced meals. With the education I had I was giving it my best effort. Knowing what I know now I would do it completely different. 

First, I would make sure I was serving organic or gmo-free foods. There would be no high fructose corn syrup or aspartame in anything we ate or drank. The meat would be grass-fed, preferably local or wild, pesticide and antibiotic-free. My eggs would be from free-range pastured chickens.  And I would serve more whole foods, especially at breakfast. The crap that is sold for breakfast products is ridiculous! The sugar laden (gmo beet sugar) cereals would be off the table, fast food restaurants like McDonald's, Wendy's and Burger King would not even be an option. Soda is another chemical concoction that would be gone.

Second, I would give more thought to nutrition at dinner. Choosing quinoa, sweet potatoes, or wild rice over white potatoes, white rice or pasta. There would be more living food; such as a variety of salads, vegetables and fresh fruits. All gmo-free or organic.

Third, there would be less dairy. I thought dairy was the only source of calcium. I have since learned that it is not even the best source of calcium "non-dairy-sources-calcium " and our bodies have trouble absorbing calcium from dairy. There are many delicious dairy alternatives that can have a healthy impact and satisfy the palate and an abundance of foods to get calcium from. I feel like one of the best things I did for myself was to minimize the amount of cheese and ice cream I have in my life.

The Standard American Diet is considered an acidic diet. Acidic diets have been linked to chronic conditions and illness "Diet and the Acid / Alkaline Balance ". Start eating more foods that help the body's pH like fruits, vegetables, nuts and seeds. Even fish helps the body's pH.

Brendan Brazier has been one of my biggest educators of Food, Sports and Nutrition. In the two books I have "Thrive: The Vegan Nutrition Guide to Optimal Performance in Sports and Life" and "Thrive Foods" he dedicates the first portion of the books to nutritional stress, pH and nutrient density of foods. The first book is geared towards athletes with recipes for energy bars, electrolyte drinks, recovery smoothies and pre-workout drinks and foods. To be honest I make one of the electrolyte drinks often, a breakfast recipe before big hikes or bicycle ride, protein recover smoothie recipes after. I have not tried many of the other recipes. The second book is geared more towards making healthy delicious foods for everyday life. He also has a free website called Thrive Forward . It requires a sign up, but has lots of good tips and information to help anyone interested in living a more nutritious and healthy lifestyle.

This journey started 8 years ago for me; living in constant pain, prescription and non-prescription medications failing to bring relief and doctors with no answers. If it wasn't for the internet, Google and people posting their stories I would still be living a life in constant pain and dread. I hope you find this information useful.

* There is a debate over pasteurized vs unpasteurized food. Pasteurization is done to make our foods safer. In the process it alters the properties of the food, reduces the nutritional value and kills the living enzymes in the food. I could only find this one informational link that is about milk, but applies to other foods too. Vital info about pasteurization and homogenization 

Your Brain needs Cholesterol

Did you know that?

After being a vegan for several years I returned to my doctor for a physical. When the results were in he jokingly asked, "why are you wasting my time". Everything checked good and my cholesterol was 140. I requested the results be sent to my naturopath and I made an appointment to see her for a follow up.

Can you imagine my surprise when she told me that my cholesterol was too low? She added that she would like to see a target range of around 170. This is when I learned that our brains require cholesterol to function properly. She told me to add healthy fats to my diet like avocados and nuts. Woo Hoo! How often does your doctor tell you to add fats to your diet?

Searching on cholesterol, brain, and good fats brought up all sorts of articles, studies and information. Most agree that you need healthy fats in your diet; the debate is, what fats are healthy? If you search just on "brain foods" you will get a certain list on varied sites. If you search on "good fats and brain foods" you will get a different list.

At home I use coconut oil, olive oil, hemp oil and flax seed oil. I choose to eat organic butter on toast or vegetables; if I can find it I use goat butter. There is a question whether any extracted oils are good for you and I tend to lean toward the belief they are not. I think the closer you eat food to its natural state the better.

In 2012 I made the decision to add organic free-range eggs and wild caught fish back into my diet. Both have higher counts of omega 3's than the conventional eggs and fish that have little or no omega 3 fatty acids. Having the proper amount of omega 3's and 6's in your diet is crucial to good health. At the same time I was reading conflicting information about soy and wanted to reduce the amount of soy I ate. One year later, I had my cholesterol checked again and it came back at 173. I enjoy plenty of fish, eggs, nuts and avocados along with other healthy fats.

Our bodies need fat to function properly. Michael Pollen's book "In Defense of Food" is a great book to bring awareness to the food we eat. I encourage you to give it a read.

I think this is probably a good brain food! Raw Pumpkin Spice Cookies from Rawmazing.com

Raw & GMO-free

I consider myself cured of Acid Reflux Disease. It has been ages since the last episode back in 2012, it seems so long ago. It's nice to live without pain, medicine costs, insurance hassles and food restrictions.

I continue to read and learn about food and water. Many of us do not realize what an important part food and water play in our overall health. I make my best effort to eat food and drink water that is free from pesticides, antibiotics and other toxins. I also do not want my food genetically modified, I want it labeled so I can make an informed decision.
 
I still cook mostly vegan and like to try a variety of raw recipes. I added wild-caught fish, organic free-range eggs, organic butter and beer back into my diet in 2012. Recently, I have also had wild game (moose meat and venison) and organic grass-fed beef. I do not want to get into the habit of eating dairy again, but I have had cheese occasionally on sandwiches or pizza. If I have a choice I choose goat cheese. I find cheese very addictive and it is easily one of those things you can over eat, especially in an American diet.

I am making my own nut milks now. It started with almond, then hazelnut. I use the nut mash to make chocolate truffles. No waste! And a delicious energy snack. I took a Raw Foods class and learned how to make a Raw Chocolate Mousse. Mmmm!

There are so many delicious, healthy recipes out there I just want to share my knowledge with everyone. To make everyone aware that the "low fat" diet is a scam. That the "American diet" is making us sick! That "big money" is controlling our food system and popping pills is not the way to good health. The FDA is shorthanded and leaving safety testing in the hands of the companies. Chemical company stooges have infiltrated the FDA and allow safety standards to be weakened or overlooked.

I read a book "The Ethics of What We Eat". The author was not interested in any particular diet. The book was more focused on the quality of our food and variety. The premise was we all get into a rut and eat the same foods over and over again; the reasons are many. My goal for 2014 is to add as much variety to my weekly diet as possible. I still intend to focus on vegan and raw recipes; the possibilities are endless! My body pH also interests me and I want to eat a more alkaline diet as well. Have I tweaked your interest yet? Are you thinking of ways you can live a healthier life?

There is more to it than food. Getting outside for some healthy fun is crucial! I plan to continue hiking, bicycling, camping and kayaking; along with photography and visiting every town in Vermont. I joined the Vermont 251 Club last year and intend to start visiting historic sites and photographing each town I visit.

After years of suffering with acid reflux, being in constant pain and giving up most foods that I enjoyed, taking pills and drinking antacids it seems nice to say I have been off prescription medicines and over the counter drugs for 8 years. I asked my doctor why he didn't suggest a vegetarian diet and he responded "I didn't think it would work". I think it is more likely that he didn't know. Doctors are not taught about nutrition and food. Don't assume that your doctor knows what it best; ask questions, do research, check with a naturopathic doctor, a nutritionist or someone that practices Chinese medicine; you just might be surprised! There are many food sensitivities and food allergies are on the increase.  With 80% of the American diet being genetically modified foods it's no surprise. You are what you eat!

You can find my full story within these pages or you can follow this link  Overcoming Acid Reflux to my first post.


Stay healthy and be aware!

John

Feeling Good and Staying Healthy

The good news is the I have not had any heartburn, acid reflux, gerd or hiatal hernia issues. I am often awestruck that I no longer even think about carrying vinegar, DGL or digestive enzymes "just in case" something happens.

Last fall, I decided to add fish and eggs back into my diet. The initial reason was so I could reduce the amount of soy that I was eating, without having to increase my thought process on protein sources or food prep time. I have enjoyed losing the "vegan" label, though I still cook mostly vegan recipes on a weekly basis. Losing the label has helped me to lighten up when I am out with friends and also not to pick apart food that is placed in front of me. Of course, the risk is that I might eat a food that does not agree with me. I know that dairy was a major cause of my digestive issues and I try to keep my consumption to a minimum. I have been using organic butter on my toast; if I can find goat butter that is my first choice.

Another change is adding craft beers back. There were a number of reasons why I had removed alcohol from my life. One factor was acid reflux; at the worst point drinking an alcoholic beverage was like setting my insides on fire. It was no longer enjoyable and had to be stopped. In the past couple years an occasional beer had been enjoyed after a long hike or reunion with an old friend(s) and I found that I could not only painlessly enjoy it; I also savored the flavors and appreciated the craftsmanship that goes into the making of a good brew; I also missed the social aspect of having a beer.

So eggs, fish, butter and beer are the new weekly commonplace foods and I have suffered no ill effects. I have also been making my own almond milk weekly and consuming lots of dark chocolate.

My one setback since September is that I have gained about 20 lbs; I'm not happy about that. We all have addictions and cravings and mine are barbeque chips and chocolate; the lack of consistent exercise is also a factor. I still get out and hike, bicycle and kayak, but it is not as consistent as it should be. I am making an effort to eat less chocolate and fewer chips too. Hopefully, I get back to a preferred weight before winter.

I went for a physical in January and passed with flying colors. I also saw a dermatologist and had some spots burned off my face.  Recently, I was diagnosed with sleep apnea and now sleep with a c-pap machine each night or day, depending on my schedule. The c-pap machine has made a big difference in my energy level and how I feel. It's only month two of using it and I expect to see results in weight-loss and activity levels because of it.

To wrap things up; eating wild caught fish, free range organic eggs and relaxing my dietary requirements has helped me feel happier without compromising my health. I am a strong, vibrant, energy filled person that is enjoying life without the pain of acid reflux or the cost and complications of prescription medicine.

The American diet is the cause of many of the health issues in this country; many will never put the two together. In my case it was by chance and with no other alternatives that I investigated changing my diet. Education and awareness is the key to living a healthy and rewarding life.

No Longer Vegan

For months I have been contemplating changing my diet; it was not an easy decision to make. For the past 5 or 6 years I have been vegan; originally doing it for health reasons and then staying vegan because I think it's a very healthy lifestyle and it also supports how I feel about factory farming and the mistreatment of animals.

There are several reasons for this decision.

First, I have way too much soy in my diet. From all the reading I have done I have come to the conclusion that soy is not good for you. There are lots of articles on this subject and this is just a sample Dangers of Soy. I have made an effort to avoid soy, but it is an easy protein source and often the only alternative choice on the menu when you dine out. There is a good chance it was adding to my digestion issues.

Second, since educating myself about health and nutrition I have learned a lot about the food industry and what I thought was healthy food. I make an effort to eat local organic foods and learned the difference between factory farmed beef, fish, pork and chickens and free range grass fed animals. When I ride my bicycle around the county I can tell the difference between cows that are kept in a barn or locked in a stall with their tails cut off versus cows that are out in the pasture eating grass and playing. Animals that are actually curious when you ride by. I'm not adding dairy or beef back into my diet, but if I were to it would be grass fed, organic, antibiotic-free beef and dairy or free range chicken.

Third, I recently read a book that took me by surprise. I was at a local bookstore when I looked down and this title caught my attention, "The Vegetarian Myth" by Lierre Keith. She was a 20 year vegan and blamed veganism for health issues and seemed very angry. Of course, I questioned what her diet had been like? You can be a vegan and still eat unhealthy; I mean french fries and Fritos are vegan. How much soy did she eat?

I could relate to her message about sustainability. She pointed out that factory agriculture does just as much damage to the planet as factory animal farms. She gave many examples of top soil being stripped away and once fertile land is now desert. Also, if the animal population is not controlled we would be overrun. She promoted sustainable farming.

So, for basically those reasons I decided to add eggs and fish back to my diet. I still plan to avoid wheat, corn, soy, dairy and most meat. I'll continue to eat mostly organic and vegan recipes, but I will not be able to proclaim myself as a vegan. I'm not a pescatarian or vegetarian; not really sure what I am? Other than a health conscious eater.

So here is an update on my acid reflux.

Since March I have continued to have what I would consider minor bouts of acid reflux. If you will recall, in March I had a Hiatal Hernia issue that caused an acid reflux attack. It had been the first in a number of years.
Anyways, I had an appointment with my naturopath last week and we discussed this. I knew that I had been eating a lot of trigger foods; tomatoes (in season), chocolate and caffeinated teas. She thought a digestive enzyme might help, along with taking DGL again. I started taking the digestive enzyme prior to meals and the DGL between meals, plus gave up the trigger foods and here I am one week later and feeling like my old self. Again, it's all about exercise, eating right and listening to our bodies. Thanks for reading, please leave a comment. 

The Role of Proper Nutrition when Dealing with Cancer

Jillian sent this post. It goes along well with my beliefs about proper nutrition; if we eat properly we can overcome many obstacles. If you are interested in reading more from Jillian head on over to Center Yourself.

In order to maintain strength and increase your chances of a successful recovery from cancer, it's helpful to integrate proper nutrition into your diet. While eating right isn't a cure within itself, it's extremely advantageous and can improve your overall quality of life. With that being said, let's discuss the role of proper nutrition when dealing with cancer and some of its primary benefits.

Increased strength and higher energy levels are two positive effects that many people experience with healthy nutritional habits. By consuming foods such as raw vegetables and others that are packed full of antioxidants, your body will be better equipped to deal with the stress that cancer places on your body. This is especially helpful if you're implementing chemotherapy or other forms of radiation. It can also help equip your body to maintain its strength. In fact, patients who are well nourished tend to respond better to therapy and often have an improved prognosis. As a result, you should experience more energy and it should make dealing with cancer more tolerable.

It's also important because your immune system can greatly benefit from a healthy diet. During the stages of cancer and treatment, your body is placed under large amounts of stress that can wreak havoc on your immune system. When this happens, it tends to make you more prone to negative side effects. However, eating a balanced diet and avoiding unhealthy foods can give your body the boost that it needs to combat cancer.

Along with this, you are likely to have a considerably quicker recovery time after treatment is over. By nourishing your body with essential nutrients, it tends to give you the edge while in recovery. Not only will your body respond better to treatment, you should be at a lower risk of developing an infection as well. On the other hand, failing to eat a proper diet makes it more difficult for your body to begin the recovery process.  Consequently, you are more likely to experience negative symptoms like fatigue, nausea and decreased strength.

In addition, your general quality of live should improve when eating a healthy diet. Since many cancer patients experience adverse effects such as weight loss and depression, providing your body with adequate nutrition for mesothelioma or other types of cancer should be helpful. This is mainly because improved physical health tends to positively impact your mental health. When you can maintain a positive state of mind, it's only natural that your quality of live will improve and your chances of recovery are often increased.  For more information regarding developing a healthy diet while going through cancer please visit- The National Cancer Institute.

Knowledge is Relief

It’s been a while since my last blog entry and it’s time for an update.

First, I created my blog with the hope that I could help others suffering from digestive problems and acid reflux find an alternative to prescription medicine or surgery to resolve or control their issues. I have found success in that the blog is searchable; several times a year someone contacts me and I share strategies that have worked for me and recommend finding a Naturopathic Physician in their area to assist them with their endeavor.

I returned to my naturopath in early May. I was still feeling the effects of my “Acid Relapse” event in March. I was almost recovered but not quite there yet. I confessed to her that I thought part of the problem was my hiatal hernia ( I had not shared that info with her ever). A hiatal hernia occurs when weakened muscle tissue allows your stomach to bulge up through your diaphragm. You can learn more by following this link http://www.medicinenet.com/hiatal_hernia/article.htm. That was the cause of the pressure in my chest and then the burning sensation was from GERD or acid reflux.

Dr. Miller-Lane gave me some exercises to do if I have another hiatal hernia episode (with a disclaimer: seek medical attention in case of heart attack or stroke).  Also, because I was still having some issues with acid reflux she put me on a regimen of unpasteurized apple cider vinegar, papaya enzymes and DGL. If you are familiar with my past blogs they explain DGL and the importance of unpasteurized apple cider vinegar. The papaya enzymes were new to me and they help with digestion. I was aware from my early days of suffering that papaya was good for creating enzymes in the stomach. For a while I use to drink papaya juice and eat fresh papaya when I could find it. 

Today, May 23^rd I feel very good and my body is back to feeling normal. I still believe that diet, exercise and stress management are key to feeling the best you can. Because of the weather I have been able to be active cycling, hiking, gardening, washing car and doing yard work. Certain foods trigger acid reflux; I am very aware of what they are and either avoid or eat in moderation. I am still a  vegan and eat mostly organic or non-GMO foods. I also do 15 minutes of breathing meditation each day and think it is a crucial part of being healthy.