Eat Less, Live Longer?

admin — Sat, 11 Apr 2009 23:38:12 +0000

really?

Remember the days of yore, when being fat meant that you were affluent? That you made enough money to live high on the hog, to feed yourself and your family well? Obesity was equated to wealth.

Not anymore. Obesity is linked to diabetes, heart disease, high blood pressure and cholesterol, joint pain, and a host of other ills. Thin is certainly in right now. Study after study links calorie restriction with longer life span. Calorie restriction simply involves cutting calories from your daily diet: anywhere from 10 to 30 percent. Reducing your caloric intake is thought to improve health and slow the aging process.

In modern day America, we’re over-fed yet under-nourished. Most people are taking in too many calories, and we’re eating the wrong types of calories: refined carbs, white flour, too much sugar, processed foods, fast food, and too few nutrient-dense foods like leafy greens, good quality organic proteins, wild fish, complex carbs, and fruits. You know – natural foods that don’t come from a box. We’re also not burning these excess calories, and that’s why we’re an overweight nation. Overweight is many times a condition of deficiency; if the body is not getting the nutrients it requires from the skeletonized diet of refined foods you’re eating, you’ll constantly feel hungry and experience cravings, leading to over eating until your body gets what it needs.

Eating less is simply not the answer, however. Attention must be paid to consuming the right nutrient-dense foods: lean, organic proteins, vegetables, legumes, whole grains, good fats, and fruits, while minimizing sugar and processed foods and sodas. But can minimizing calorie intake lengthen lifespan?

From the Mayo Clinic website:
“Short trials of calorie restriction diets in people have shown some benefit. People undergoing calorie restriction, whether through a restricted diet only or through a combination of diet and exercise, typically have seen positive changes in their:

* Blood pressure
* Blood sugar
* Body fat percentage
* Cholesterol levels
* Heart rate
* Weight”

Sounds promising, right? Mayo also says that, “Despite the benefits, researchers have also identified risks of calorie restriction diets, including:

* Reduced bone density
* Loss of muscle mass
* Anemia
* Memory loss
* Dizziness
* Depression”

Your metabolic rate is the number of calories your body burns simply by just existing day to day, minus any activity or exercise. It’s the amount of energy required for you to exist. For the average 140 lb woman, this is about 1400-1500 calories (of course, this depends on height and build and a number of other factors). Eating below your metabolic rate can lead to muscle loss and can cause your metabolism to slow, leading eventually to weight gain, because your body will think it’s starving and will begin storing whatever you eat as fat in case you hit a famine again (quite brilliant, the human body).

Cutting too many calories and eating below your metabolic rate is not recommended. Some people with fast metabolisms or who are very active may not fare well on calorie restriction. But (unless you are underweight) we could all stand to eat a little less, and there is something to be said for cutting out the junk and thriving on nutrient dense, whole foods. These foods contain fewer calories but more filling fiber and essential nutrients than their processed counterparts, so it’s often hard to overeat when you’re on a natural foods diet anyway. While I don’t advocate calorie restriction per se in my practice, I am interested in following this research.

Turmeric: Wonder Spice (recipe included)

admin — Fri, 10 Apr 2009 02:14:52 +0000

Plants are medicine. Herbs and spices have healing properties and are easy to integrate into your diet. They can be used to boost antioxidant levels, relieve stress, enhance sleep and relaxation, improve female hormones levels, reduce PMS symptoms, enhance fertility, relieve pain, and improve organ function.

One of my favorite spices, especially in the midst of a liver cleanse, is turmeric. Used widely in Ayurvedic medicine, turmeric is a member of the ginger family and gives curry its vibrant yellow color. Curcumin is the particular constituent responsible for turmeric’s bright hue.

looks like ginger.

Turmeric has been getting a lot of attention lately for its powerful anti-inflammatory properties. It is particularly helpful for joint pain, making it very effective for arthritis since it reduces both the pain and swelling associated with arthritis. It’s also very high in antioxidants, helping your body fight free radical damage and therefore keeping you feeling and looking younger. Here are turmeric’s key benefits:

*helps maintain healthy digestion
*potent blood cleanser
*may be useful in combating allergies
*liver cleansing properties
*superior antioxidant – protects cells and DNA from oxidative damage
*good for immune health
*promotes healthy, radiant skin

I’m using turmeric quite a bit right now for its blood and liver cleansing properties (and, let’s face it, who doesn’t want glowing skin and protection against DNA damage?). You can fine it in capsule form at health food stores, but why not just use it fresh? I find it freshly ground in the bulk section of my local natural foods store. It’s fresh and organic (avoid irradiated spices). I’ll throw a teaspoon into smoothies, or add to stir-frys, eggs, salad dressings, soups or stews.

For therapeutic purposes, take 1-2 teaspoons per day, mixed with cow, goat, or nut milks (ayurvedic method), or in smoothies, soups, etc. Or if you just desire an extra super antioxidant dose of miracle spice (when free radical damage is heightened: during times of stress, or a bad hangover, for example), throw some into your cooking. It pairs especially well with indian cuisine and is also yummy with lentils.

Now, just in time for Easter, here is a DELICIOUS moroccan inspired spiced lamb dish. Enjoy!

SPICED LAMB WITH LEMON ZEST AND PRUNES

SPICES
1 tsp. paprika
1 tsp. turmeric (If fresh is available, even better. Grate or press about 1 to 2 tsps.)
1 tsp. cumin
cayenne pepper to taste
3 sticks of cinnamon
sea salt and pepper to taste
fresh ginger, 1 TBSP grated
fresh garlic, 4 cloves, pressed or chopped
fresh cilantro to taste
fresh parsley to taste
1 TBSP fresh lemon zest

OTHER MAIN INGREDIENTS
4 carrots, chopped into 1 1/2 inch pieces or so (large dice)
1 onion, chopped
kalamata olives (maybe 10 or so)
prunes (around 6)
coconut oil for cooking
1 to 2 cups of chicken stock

Lamb loin, 1 -1/2 lbs for approximately 4 servings. Chop it into about 2″ size pieces to stew.
______________________________________________

*Mix all dry spices.

*Chop lamb and coat with dry spices, let sit or marinate for an hour to overnight. Do not put wet spices into dry mix.

*Cook chopped onions and carrots until mostly done, set aside.

*Use same pot, add more oil and cook lamb- browning it. To brown properly, make sure you have enough heat, but not too hot. Heat pan first, then add oil. Wait 20 seconds, to let oil heat, then add meat. Do not stir, let brown on one side, then another. Only put enough lamb in the pan at a time that you can brown. Use enough oil. Keep taking it out once browned and add to the bowl with the cooked carrot and onion.

*Add all lamb, carrot, onion, ginger, garlic, prunes and zest to pan with more oil. Add chicken stock to cover. Simmer until meat is tender, perhaps 45 mins, this will depend on the size you cut the meat. Add more stock if necessary. Season to taste.

*Last 5 to 10 mins of cooking add the cilantro, parsley, olives.

*Serve with brown rice, quinoa, or cous cous (if you are doing gluten.)

Holistic Nutrition Bytes--San Francisco Nutrition Consultation » anti-aging

Eat Less, Live Longer?

Turmeric: Wonder Spice (recipe included)