Carbs

What determines food quality? Two important factors:
refining/processing (the less refined or processed the better) and
nutrient density (the more nutrient dense the better).
In this context, we could say that that there are “good carbs” and “bad carbs”, “good fats” and “bad fats”.
Good carbs are those that are both unrefined and nutrient-dense, such as fruits, vegetables and starchy plants like potatoes, sweet potatoes, plantains, taro, etc.
Bad carbs are highly processed and refined, and nutrient-poor, like most things made with flour and sugar.

Good fats are unprocessed, naturally occurring fats like olive oil, coconut, avocado, butter, and even lard and duck fat when it comes from pasture raised animals.
Bad fats are highly processed and refined industrial seed oils and trans fats.

Over 50 percent of the calories the average person consumes today come from flour, sugar and industrial seed oils.
We consume flour in the form of bread, pasta, muffins, bagels, crackers, cookies, cakes, and a variety of other processed grain products.
We consume sugar in obvious places, like colas and candy bars, and
less obvious places like hamburger buns, salad dressing, breakfast cereals, and flavoured yogurts.
And we consume industrial seed oils—soybean, cottonseed, sunflower, safflower, corn, and canola oils—in just about all processed, packaged and refined foods.

These foods promote overeating. They’re high in calories, but low in nutrients, fibre, and water.(what make us feel satisfied)
These foods promote inflammation, and inflammation is at the root of all modern disease, from cardiovascular disease to autoimmune disorders to allergies to arthritis.
Wheat flour causes inflammatory reaction such as gluten intolerance.
Sugar promotes inflammation in several different ways.
It disrupts mineral balance,
increases blood sugar,
causes leaky gut,
weakens our immune defences, and
interferes with the absorption of protein, which our cells and tissues need to function properly.

Industrial seed oils contain high amounts of a fatty acid called linoleic acid (LA). When LA is exposed to heat—as it inevitably is during food processing or cooking—harmful compounds called OXLAMs are formed. OXLAMs contribute to a process of cellular damage called “oxidative stress,” and are associated with a variety of inflammatory diseases ranging from Alzheimer’s to fibromyalgia to non alcoholic fatty liver disease (NAFLD).
OXLAMs are a major component of atherosclerotic plaques and play a central role in the development of heart disease. High intakes of linoleic acid are especially problematic when the long-chain omega-3 fat DHA, found exclusively in seafood, is absent from the diet. This creates a pro-inflammatory environment in the body.

Eating Guide for Weight Loss

Jan 272017

7 PROVEN WAYS TO LOSE WEIGHT WITH ADRENAL FATIGUE

More on meals for weigh loss… ·∙
Each meal should include 1-‐2 potions of lean protein. ·∙
Eat all the low-‐glycemic veggies you want, at least 6 servings a day

Low Glycemic Veggies (organic):
Artichokes
Asparagus
Beans & Legumes
Broccoli
Brussels sprouts
Cauliflower
Celery
Cucumbers
Eggplants
Green Beans
Green Peppers
Lettuce
Mushrooms
Spinach
Tomatoes
Zucchini

Higher Glycemic Veggies (Try to limit):
Beets
Carrots
Celery Root
Corn
Parsnips
Peas
Red potatoes
Rutabaga
Sweet potatoes
Turnips
White potatoes
Winter squash
Yams
If you have a thyroid problem and have read/heard that cruciferous vegetables like
broccoli, kale, cabbage, rutabaga, and cauliflower are bad because they are goitergenic (ie. they will cause an enlargement)” theres no need to worry about if your organs are working! (stomach, liver, pancreas, adrenals, etc.)
That is WHY you HAVE to be HEALTHY TO LOSE WEIGHT!
Cruciferous vegetables are very high in phytonutrients! They eliminate toxins from the body by providing enzymes to help your liver!

Low Glycemic Fruits: (The best are berries and any fruit with a pit)
Apples
Apricots
Blackberries
Blueberries
Cantaloupes
Cherries
Grapefruits
Nectarines
Peaches
Plums
Raspberries
Strawberries

Higher Glycemic Fruits (Try to limit/avoid):
Bananas
Clementines
Grapes
Honeydew
Oranges
Papayas
Pineapples
Raisins
Tangerines
Watermelon
Dates, dried fruits
Juicing is a NO-‐NO when attempting to lose weight! You NEED the fiber!!!!

A small serving of good fat with each meal and snack (Coconut oil is the best!!!)
Eat 1-‐2 snacks per day if needed BUT
Don’t eat after 8pm ·∙
Drink 48-‐64 oz of water minimum each day ·∙
Have a minimum of 25 grams of fiber a day!

Good Fats:
Coconut oil
Avocados
Raw Nuts & seeds
Olives/Olive Oil
Peanuts/Oil
Peanut Butter
Almonds
Fish (omega-‐3…salmon, tuna, etc)
Flaxseed

Eat spicy foods,
drink more water,
snack on nuts and seeds,
eat a big breakfast,
eat three meals/day,
eat a lighter dinner,
eat slowly and chew thoroughly,
eliminate MSG/Modified Food Starch/Natural Flavorings.

Magnesium

Jan 272017

Magnesium, an abundant mineral in the body, is naturally present in many foods, added to other food products, available as a dietary supplement, and present in some medicines (such as antacids and laxatives). Magnesium is a cofactor in more than 300 enzyme systems that regulate diverse biochemical reactions in the body, including protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation. Magnesium is required for energy production, oxidative phosphorylation, and glycolysis. It contributes to the structural development of bone and is required for the synthesis of DNA, RNA, and the antioxidant glutathione. Magnesium also plays a role in the active transport of calcium and potassium ions across cell membranes, a process that is important to nerve impulse conduction, muscle contraction, and normal heart rhythm.

An adult body contains approximately 25 g magnesium, with 50% to 60% present in the bones and most of the rest in soft tissues. Less than 1% of total magnesium is in blood serum, and these levels are kept under tight control. Normal serum magnesium concentrations range between 0.75 and 0.95 millimoles (mmol)/L . Hypomagnesemia is defined as a serum magnesium level less than 0.75 mmol/L. Magnesium homeostasis is largely controlled by the kidney, which typically excretes about 120 mg magnesium into the urine each day. Urinary excretion is reduced when magnesium status is low.

Assessing magnesium status is difficult because most magnesium is inside cells or in bone. The most commonly used and readily available method for assessing magnesium status is measurement of serum magnesium concentration, even though serum levels have little correlation with total body magnesium levels or concentrations in specific tissues. Other methods for assessing magnesium status include measuring magnesium concentrations in erythrocytes, saliva, and urine; measuring ionized magnesium concentrations in blood, plasma, or serum; and conducting a magnesium-loading (or “tolerance”) test. No single method is considered satisfactory. Some experts consider the tolerance test (in which urinary magnesium is measured after parenteral infusion of a dose of magnesium) to be the best method to assess magnesium status in adults. To comprehensively evaluate magnesium status, both laboratory tests and a clinical assessment might be required.

Recommended Intakes

Recommended Dietary Allowances (RDAs) for Magnesium
Age	Male	Female	Pregnancy	Lactation
Birth to 6 months	30 mg	30 mg
7–12 months	75 mg	75 mg
1–3 years	80 mg	80 mg
4–8 years	130 mg	130 mg
9–13 years	240 mg	240 mg
14–18 years	410 mg	360 mg	400 mg	360 mg
19–30 years	400 mg	310 mg	350 mg	310 mg
31–50 years	420 mg	320 mg	360 mg	320 mg
51+ years	420 mg	320 mg

Sources of Magnesium

Food

Magnesium is widely distributed in plant and animal foods and in beverages. Green leafy vegetables, such as spinach, legumes, nuts, seeds, and whole grains, are good sources. In general, foods containing dietary fiber provide magnesium. Magnesium is also added to some breakfast cereals and other fortified foods. Some types of food processing, such as refining grains in ways that remove the nutrient-rich germ and bran, lower magnesium content substantially.

Tap, mineral, and bottled waters can also be sources of magnesium, but the amount of magnesium in water varies by source and brand (ranging from 1 mg/L to more than 120 mg/L).

Approximately 30% to 40% of the dietary magnesium consumed is typically absorbed by the body.

Selected Food Sources of Magnesium
Food	Milligrams (mg) per serving	Percent DV
Almonds, dry roasted, 1 ounce	80	20
Spinach, boiled, ½ cup	78	20
Cashews, dry roasted, 1 ounce	74	19
Peanuts, oil roasted, ¼ cup	63	16
Cereal, shredded wheat, 2 large biscuits	61	15
Soymilk, plain or vanilla, 1 cup	61	15
Black beans, cooked, ½ cup	60	15
Edamame, shelled, cooked, ½ cup	50	13
Peanut butter, smooth, 2 tablespoons	49	12
Bread, whole wheat, 2 slices	46	12
Avocado, cubed, 1 cup	44	11
Potato, baked with skin, 3.5 ounces	43	11
Rice, brown, cooked, ½ cup	42	11
Yogurt, plain, low fat, 8 ounces	42	11
Breakfast cereals, fortified with 10% of the DV for magnesium	40	10
Oatmeal, instant, 1 packet	36	9
Kidney beans, canned, ½ cup	35	9
Banana, 1 medium	32	8
Salmon, Atlantic, farmed, cooked, 3 ounces	26	7
Milk, 1 cup	24–27	6–7
Halibut, cooked, 3 ounces	24	6
Raisins, ½ cup	23	6
Chicken breast, roasted, 3 ounces	22	6
Beef, ground, 90% lean, pan broiled, 3 ounces	20	5
Broccoli, chopped and cooked, ½ cup	12	3
Rice, white, cooked, ½ cup	10	3
Apple, 1 medium	9	2
Carrot, raw, 1 medium	7	2

https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

People with gastrointestinal diseases

The chronic diarrhea and fat malabsorption resulting from Crohn’s disease, gluten-sensitive enteropathy (celiac disease), and regional enteritis can lead to magnesium depletion over time. Resection or bypass of the small intestine, especially the ileum, typically leads to malabsorption and magnesium loss.

Tolerable Upper Intake Levels (ULs) for Supplemental Magnesium
Age	Male	Female	Pregnant	Lactating
Birth to 12 months	None established	None established
1–3 years	65 mg	65 mg
4–8 years	110 mg	110 mg
9–18 years	350 mg	350 mg	350 mg	350 mg
19+ years	350 mg	350 mg	350 mg	350 mg

Healthy Eating Guide

Jan 242017

Healthy Eating Guide:

1/ Sugar, processed foods, cookies, candy, soda – remove wherever possible.

2/ Never get too hungry.
*Eat breakfast within an hour of waking up and if you’re a coffee drinker, have your morning cup with or after your meal, but not before or instead of it.
*Eat a modest sized meal every 3-4 hours.
*Eat a good quality protein and fat at every meal.
*Have an afternoon snack of some nuts, a protein shake or smoothie, a green drink, a hard-boiled egg, some hummus with vegetables.

3/ Good carbs are allowed. Whole grains and starchy vegetables (sweet potatoes, winter squash, even modest amounts of white potatoes baked or roasted as long as they are not covered in sour cream!)
*Generally, try to skip carbs at breakfast; or keep it to ½ a portion (1 piece of whole grain toast) and don’t ever start your day with sweetened carbs (cereals, granola, muffins, pancakes with maple syrup, even if they’re paleo pancakes).
A Good breakfast includes a high quality protein. Good choices: eggs, a protein shake, or oatmeal.
If you opt for oatmeal or another grain, add some nuts and good quality fat such as coconut oil or almond butter for more sustainable energy.
*At lunch have 1 portion of a whole grain or a starchy energy vegetable and at dinner have 1-2 portions. Examples include half a cup of cooked quinoa, red or pink or black rice, brown rice, and millet, a sweet potato, a portion of winter squash or baked or roasted white potatoes.
*Eating a healthy carbohydrate about 5 hours before bed has been shown to normalize cortisol, improve sleep, and help reduce excess weight. But don’t eat anything within 3 hours of bed, because that can do the opposite.

Oats types and recipes
dish.allrecipes.com/whats-the-difference-between-types-of-oats/
J.Oliver recipes for oat porridge

4/ Get enough sleep 7-8 hours.
*Get to bed at the same time each night and wake up at the same time each day.
*Turn off all electronics ideally an hour before you try to go to sleep, because the blue light disrupts melatonin production, the counterbalance to cortisol which also helps us detox our brains and hormones while we sleep.
*Skip the alcohol in the evening – even a glass of good red wine has been shown to cause sleep disruptions, especially in women.

5/ Indulge now and then. Consider 2-3 squares of chocolate in the afternoon fair game!

6/ Worry less about being fat. And love your body more.

7/ Eat “Hari-hachi-bu” way, it is the Japanese concept of eating until one is only 80% full – eating enough to feel comfortably satisfied but stopping before you feel “full” – and way before you feel “stuffed.”

8/ Exercise 15-20 min a day (any form of movement, walking, dancing, yoga).

9/ Healing inflamation – Antioxidant rich foods include berries (fresh or frozen) and leafy green vegetables; supplements include resveratrol, NAC, and quercetin, as well as vitamin C.

10/ Nourishing adrenals (Sleep, relaxation, exercise, take adaptogens).

11/ Graze to prevent spikes in blood sugar (Grazing on healthy foods will keep blood sugar steady).

Eat slowly, when seated and relaxed.
Studies show that digestion cannot occur unless the body is relaxed. This means no eating on the run.
Its simple logic from our past history really, when active, under stress or in “Flight mode” the body does not want energy used for digesting food, it needs to be available for instant release to muscles should you need to take flight / run. So eating on the run never allows the digestion process to happen properly so the food effectively passes straight through without the nutrients being extracted.

Eating slowly allows the “Full” reflex time to react. Eating too fast for many people means that they are well past full by the time the Full reflex has kicked in.