You want to eat the best quality food possible. But how many facts and contradictory reports can we consume?
So today GenuLines is serving up this look at both whole and refined food.
Whole Food Vs. Refined- A Closer Look
Which foods should I eat and how much? An endless parade of options gives us almost too much information on making good choices.
Sure spinach is no doubt a healthier food choice than potato chips. But a new area of focus is getting attention.
It has more to do with the quality of the food rather than which food to pick.
So you took spinach over potato chips.
But is it still good for you if it’s canned, frozen, fresh, refined? It’s a tricky question.
Making good food choices
First, we need to define some of these key terms. Whole food is one without changes that could alter its natural state.
This might refer to vegetables that are grown without any modification. as if you’d picked them from the ground itself.
Grains or even meat can come into play, too. This means no chemicals, preservatives, or additives in the packaging process.
Altered states
By contrast, refined food has had some aspects of it removed or altered. This can but doesn’t always include processed foods.
These prepared foods have nothing taken away. Think fresh orange juice prepared from fresh oranges, or flour from whole grain.
Now, refined food goes through a process that creates a fundamental change. One example is the difference that occurs with converted rice- from brown to white.
But is it better?
Generally speaking refined does not refer to better or improved. Rather it’s often a refining process that’s removing key nutrients.
For example, white flour that’s made from whole grain. It starts with a process that removes a lot of the fiber content.
So it doesn’t have the nutrition density or health benefits of brown rice flour.
Not all refined foods are bad.
Processed dried fruits have had their water removed.
That doesn’t mean they’re bad for you. Heat plain popcorn and you change its structure.
It’s processed, but it can still be healthy.
Take a closer look
One of the key takeaways then is to dig deeper into any food that’s refined or could be. There are many refined foods that don’t deliver nutritional benefits.
And they’ve been fundamentally altered in the process. These deliver a much compromised nutritional benefit.
They include products like white bread, white rice, or refined pasta. These lose their original density when altered for taste and preservation.
But there’s more
Fruit juices are another example of processing for preservation. This gives them longer shelf life and more sweetness.
Their alteration kills most of the original benefit of the actual fruits.
So, if you think drinking apple juice is as good as eating apples, think again. Of course, some examples would be much easier to identify.
Compare potato chip quality to the original potato’s. Or fried chicken tenders and their original composition when they’re still fresh.
Summary
In a perfect nutrition world we would only consume whole foods straight from farm to table. Whenever possible this is the recommended choice.
So when you shop for refined foods, do your due diligence. Find out if the refining process has altered the food for the worse, and if so, do your best to avoid it.
As always, preparation equals success so do your research and eat the best food for you!
But GenuLines reminds you that cutting back on sugar can sweeten your overall health.
5 Great Reasons To Cut The Sugar From Your Diet
There’s been a lot of talk in the media about the evils of sugar consumption. Sugar is hiding in all sorts of foods including bread and salad dressing.
Add to that our love for things like cookies and ice cream and it’s no wonder our sugar intake is skyrocketing. Unfortunately, all this added sugar is doing a lot of damage to our health.
And it’s causing weight gain like never before.
It’s time to cut added sugar from our diets. Here are five reasons why you should do a sugar detox and do as much as possible to avoid sugar consumption.
Consuming Sugar Spikes Your Insulin
As soon as your body starts to digest sugar, your insulin spikes up. Insulin is the hormone that’s in charge of keeping blood sugar levels from rising too high.
It converts extra sugar into fat for storage. This is a delicate process. Consuming sugar in large quantities will cause your insulin to spike.
The insulin then faces more than it can handle. Over time it becomes less and less effective.
This is when you get a negative effect on your health.
Consuming Sugar Makes You Gain Weight
Because of the insulin and because sugar adds a lot of calories to food. It can make you gain weight and you don’t have to be eating a lot of candy and cakes for that to happen.
Health authorities tell you to watch and lower your fat intake. The food industry gives us all sorts of low fat and fat-free food options.
But, to make these low-fat foods taste o.k, they added a lot of sugar. Take a look at regular and low fat or fat-free salad dressing.
The lower fat options have a lot more carbs and in particular, sugar.
You may not taste it, but it’s there. Sugar gets digested a lot faster than fat.
You’re hungry sooner after consuming a low-fat meal, so you eat again. The end result is weight gain.
Consuming Sugar Increases Your Risk For Diabetes and Metabolic Syndrome
With all that increased sugar and weight gain comes a higher risk for diabetes. And a condition called metabolic syndrome.
This is a group of symptoms and behaviors that put you at a much higher risk for heart disease and Type II diabetes. The good news is that both conditions are reversible.
The first step is to cut out the sugar.
Sugar Doesn’t Have A Lot of Nutritional Value And It Makes You Hungrier
Remember that aside from a little boost of energy, sugar doesn’t provide a lot of nutritional value. If you want something sweet, you’re much better off grabbing a piece of fruit than a cookie.
At least with a piece of fruit, you’re getting some vitamins and fiber with your sugar fix. If you want or need to lose weight, begin by cutting out sugar.
It causes spikes in your blood sugar.
These make your body produce a large amount of insulin to pull the sugar out of your system (and convert it to body fat). The sad little side effect of that process is that your blood sugar goes on a roller coaster ride.
This nowhere ride will leave you hungry and craving more sugary treats.
Anxiety is kind of like money. It’s a good servant but a terrible master.
GenuLines is here to help you take charge when anxious moments crop up.
(you can listen to the article by clicking on the “radio” or scroll down to read)
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Don’t Let Anxiety Weigh You Down
Your quality of life takes a bit of a hit when anxiety is the order of your day. It puts your body on high alert.
You feel like you’re in danger, and that spikes your heart rate and gives you more stress and sweaty palms. Now, anxiety isn’t all bad.
It can motivate you, say, for a test or an interview. But in the workaday world, it’s pretty much useless.
If you think about them you could get anxious about things that are out of your control. The result is a terrible feeling that can cause you to lose sleep.
That loss of sleep often turns into a bad day. Too many of those and you start to see the effects on your body.
Upping the stakes
During times of unusual stress, our body releases a hormone called Cortisol. This, in turn, has been linked to weight gain.
When you’re stressed out you might reach for comfort foods. Things like chocolate or salty snacks.
Those will cause you to pack on the pounds.
Now, combine that with the added stress and lack of sleep and you risk heart disease. It takes some time for the physical debilitation to manifest itself.
But the mental effects of anxiety are immediate. A severe case can make each day a grind.
You constantly seem stressed out and fearful.
As anxiety starts to spiral out of control, you may come up with coping mechanisms. For instance, you might start avoiding people and stressful situations.
You find yourself only able to grocery shop during off-hours. Or you won’t feel like leaving the house at all.
Your high anxiety can morph into depression.
It gets hard to find the energy to get out of bed in the morning and face life. Operating on high alert and pumped full of adrenalin is exhausting.
Staying in bed seems like a much better alternative.
If you find your anxiety is weighing your life down get professional help. Anxiety can be debilitating.
But there’s help to be had and plenty of tools that can help you get back to where you want to be.
A quick heads-up to alert you to our next episode of CHI FOR YOURSELF. We’ll hear from psychotherapist and author Susan Anderson, who says that self-sabotaging behaviors come from an aspect of our personalities that most people aren’t consciously aware of — their Outer Child. Susan’s the author of Taming Your Outer Child: Overcoming Self-Sabotage and Healing from Abandonment.
Join us on the call next Thursday April 16th at 4pm Eastern, 1pm Pacific time. Look for the screen on the Start page of chiforyourself.com.
On last week’s CHI FOR YOURSELF we took on the issue of weight loss with out guests, Joy and Roy Martina, co-authors of Sleep Your Fat Away. I like that they stay away from the traditional methods of losing the pounds- things like diets and possibly dangerous pills.
Here’s a look at some of the talking points from that show:
Weight issues in their earlier lives
How their system works with natural sleep cycles
Comparing sleep programming with hypnosis
The virtual gastric band
Why is weight hard to take off and then keep off?
Intelligence as a whole-body system
Diet “truisms”- true or false?
Some practical tips on keeping pounds off
If you didn’t hear the show you can listen to it by clicking on this player
Overheard:
“Food cannot cause you to put on weight, unless you think it can.”
Join us as we welcome Joy and Roy Martina to CHI FOR YOURSELF. They’re the authors of Sleep Your Fat Away. The book outlines a system intended to help you re-train your unconscious mind to overcome addictions and change your lifestyle habits, so you can attain your optimum weight and become the healthiest YOU possible.
Be with us on the call today at 4pm Eastern, 1pm Pacific time atchiforyourself.com!
As promised, a look at our next CHI FOR YOURSELF guests..
JOY AND ROY MARTINA are amongst the world’s leaders in helping people get back into their power. Joy Martina is a Rapid Change Coach, the creator of the Christallin Oracle Training, a master hypnotist, a trainer of trainers and a co-author of six books. World-renowned holistic medical doctor and European thought leader Roy Martina M.D. is the creator of the Omega Healing Method and author of over 70 books (currently translated into more than 10 languages)
One of those books is an international #1 bestseller Emotional Balance. Roy was with us several years ago to talk about the launch of that book. This time Joy and Roy have teamed up to produce Sleep Your Fat Away. They’ll be talking about their method of becoming naturally slim by retraining your unconsciousness mind to overcome addictions and change lifestyle habits in order to attain optimum weight and become the healthiest YOU possible.
Be with us on the call Thursday April 2nd at 4pm Eastern, 1pm Pacific time at www.chiforyourself.com.
Watkins’ Mind Body Spiritis out with it’s list of The 100 Most Spiritually Influential Living People in 2015. On the list is twice-visiting CHI FOR YOURSELF guest Matthew Fox
On another April episode of CHI FOR YOURSELF we’ll learn about the Outer Child. You may be familiar with the Inner Child concept but our guest will tell us that the Outer Child works in harmony with the Inner Child in self-defeating ways. That’s next month on CHI FOR YOURSELF. Details to come..
Valentine’s Day is a day meant for Love. But, it’s not a day limited to romantic love as many would tell you. It is also about self-love. It is about knowing who you are. It is about knowing that, who you are is someone worthy of love, kindness and compassion.
If you are experiencing low self-worth and low self-esteem, know that there are many others like you out there. You are not alone. Realize that you feel this way because you do not yet love yourself truly and deeply for who you are in this moment. Sure, you can always become better, but you must be kind and compassionate to who you are today, so that you may journey toward a more fulfilling life with your own support. Certainly, spread your love and care to others but don’t forget that you too need that kindness that you wish to share with others and for that you must share it with yourself as well. If others share it with you, accept it. If they don’t, not to worry. Share it with yourself and by doing that you’ll radiate it toward others. You’ll find strength if you believe in yourself no matter how hard your day, week or month has been because you can be. You always have the capacity to be loved because it starts with loving yourself and you can love yourself just as you are, because you are worth loving.
I send you all the best energies for a very Happy Valentine’s Day! As I mentioned on the call with Karen Koenig I’m working on an upcoming show that would take a look at relationships that are not working so well, and why that’s so. I’ll keep you posted as to when a booking date is finalized.
Speaking of Karen Koenig, she gave us a great interview and look at her book : OUTSMARTING OVEREATING: Boost Your Life Skills, End Your Food Problems.
Karen Koenig
If you didn’t hear the show you can catch it and other episodes you may have missed by clicking on this player.
Make sure you’re with us on the call today as we hear from Karen Koenig, author of OUTSMARTING OVEREATING: Boost Your Life Skills, End Your Food Problems. Karen says we can transform our eating habits- and our lives- by developing effective life skills. We get started today at 4pm Eastern, 1pm Pacific time at chiforyourself.com
Well, here we are in the last week of January winging our way through 2015. I don’t know if you made any resolutions for the year, but if you did you may have the “lose some weight” resolution on your list. It’s one of the more popular promises we make each year. On the next CHI FOR YOURSELF we’re going to look at weight gain and weight loss from a perspective you may not have considered.
Our guest will be Karen Koenig, author of Outsmarting Overeating: Boost Your Life Skills, End Your Food Problems as well as five other books about eating and weight. Karen’s a psychotherapist, eating coach, and speaker who’s been working with troubled eaters for more than 30 years. Karen says “You may think food is your main problem, but it isn’t.” Rather, she says your problem is that “you never learned the skills and strategies everyone needs in order to live effectively and successfully.”
Karen Koenig
Be on the call with us on the next CHI FOR YOURSELF with Karen Koenig- Thursday, February 5th at 1pm Pacific, 4pm Eastern time at chiforyourself.com.
If you missed last week’s CHI FOR YOURSELF interview with Mary Beth Sammons here’s a look back on some of the points we covered:
*overcoming challenges to an attitude of gratitude *the Law of Attraction’s place in the practice of gratitude *how hardship is such a good starting point for appreciation *getting kids to feel grateful *what Mary Beth is grateful for *her favorite gratitude practice *Yoga and Meditation as aids to gratitude *Mary Beth’s collaboration with co-author Nina Lesowitz *finding gratitude in a world of negative news *separating real dreams from ego urges *Mary Beth’s takeaway point from the book
You can listen to the CHI FOR YOURSELF interview with Mary Beth Sammons by clicking on this player:
Overheard:
..all you really need is in your life already