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Fundamentals of Living Well
Abstract by Deborah Drake
Living well is a delicate balance of art and science. Your body is a genetic engineering marvel equipped to design and handle all the necessary locomotion, digestive, and immunological protection that you need to survive this world. Your brain is a massive technological computer that requires a dramatic amount of blood flow to bring fuel in the form of Oxygen and glucose so that it can execute its functions, which is to think, to laugh, to love, and to live. The body must help the brain by fuelling it and the brain must help the body by directing it. There is a mutual co-operation between the two for the betterment of both brain and body. When you put it all-together, the outcome is “YOU” with your physical appearance, your intelligence, your attitudes, and behaviors all which form the habits that are characteristic of you. What you must never forget is you are what you eat, breathe, and think. It is a simple common denominator of physiology that makes each of us humans equal, and each of us responsible for the same fundamentals of living well.
I have summarized some of the fundamentals principles to which you must adhere in order to achieve a healthy balance in your day-to-day living. I judge health to be wholistic in the respect that all parts of the whole must be taken into account for wellness. The absence of any one major component is likely to lead to disease.
Nutrition and fitness will have the most dramatic impact on the two most common diseases killing at least ¾ of the population of North America. Cardiovascular disease kills 50% of the population and includes death by heart attack or stroke. Cancer kill 25% of the population; culprits being the primary causes to lung cancer secondary to smoking, and bowel cancer secondary to high fat low fiber diets, typical of a western eating style.
FAT:
The most important concept you should learn from the nutrition world at this time is that North Americans need to half the fat and double the fiber in their diets. Specifically, we need to consume somewhere between 20% and 30% of out calories per day in the form of fats which translates into less than 90 grams per day for the average 70 kg man and reducing the chances that the corrosive cholesterol bile salts might initiate bowel mucosal wall damage while in transit. Certainly no one can tolerate a very high fiber diet if they do not drink enough liquids in order to help dilute these fibers. Luckily several dietary interventions such as the low salt diet with lots of fluids (up to two liters per day) allows for flushing of toxins from the body and helps lower blood pressure. However your choice of liquids should take one note of caution. Certain substances such as alcohol, caffeine, and tea are diuretics (diuretics cause excessive body loss of urine). Diuretics, in the forcing of urination, also drags with the water waste a lot of important minerals responsible for regulating body metabolic processes therefore these particular liquids should be avoided in excess. One or two drinks a day would be considered the maximum that you should take of any alcohol, caffeine, or tea. Avoidance of them entirely would be ideal. Certain other additives such as sugar also promote this process of diuresis of urine and loss of minerals. A diet high in salt may cause excessive body retention of fluids to dilute the salt, thereby causing increased pressure on the arterial system (high blood pressure) and kidneys, which can lead to long-term damage.
Therefore, when in doubt, try the natural sugars of fruit and vegetables and the natural laxative effect of lots of water with a grain rich diet in order to promote the intake of important nutrients, the absorption of minerals and vitamins, and the promotion of healthy excretion of waste products in a speedily manner to avoid excessive absorption of potential toxins.
Protein
Protein is used primarily for the production of muscle tissue and for enzymes in the body, which helps speed up biochemical reactions. They are crucial to life but are not turned over very readily and there fore the consumption of them does no need to be excessive unless the body is in a period of rapid muscle growth. Generally then the protein intake should be approximately 15% to 20% of your dietary intake of calories per day or in North American diets a goal of 50 gm per day should be achieved. Currently North Americans eat double that amount, an average of 100gm of protein per day. This is felt to put undo strain on the organs of digestion and secretion since protein is broken down into urea, which is the main component of urine. One should be aware that the loss of large amounts of urea in urine requires large volumes of water to dilute the urea. Specifically anyone on a muscle building routine may require increased fluid intake for this reason. The use of “protein powders” may cause some undo duress on the kidneys and any high protein diets should be cleared with one’s physician.
Body Fat
For those with overweight problems, there may be medical diseases, which are leading to your inability to process your body weight. Most commonly this has to do with overeating but there are several diseases such as diabetes, which is an inability to process your carbohydrates properly, which may lead to obesity. As well under active thyroid may slow the metabolic machinery of the human body to such a state that fat burning in calorie utilizations is slowed and turned into storage. As well there are other endocrinological hormonal related diseases, which should be screened for by your physician.
In general, most cases of “obesity”, which is the term for greater than 30 body fat, is most often caused by either lack of exercise or the increased consumption of calories. Dieting that requires a drop of caloric intake to such low levels that your body goes into a process of “starvation metabolism” are unhealthy because they train your body to simulate hibernation, where fat metabolism is favored in the direction of slowed burning and maintaining fat stores. This trains your body to become a fat storage machine such that when you stop dieting, either out of frustration or if you’ve reached your target weight, your body has been trained to store fat and burn it so slowly that you gain weight at a more rapid rate than you ever did prior to the diet period. The result this leads to a never-ending cycle of yo-yo dieting and frustration, which are unhealthy to the physiology.
Weight Management
A more healthy way to form weight management is to maintain one’s self on a 20% fat intake diet, maintain high output of undigested foods with high fiber and choose fruits, grains and vegetables as the primary source of calories since generally speaking they are very low in fat content. The only exception to this is the baked goods, which are often laden with fat calories stored in the form of coconut or palm oil. These saturated oils serve only to increase the fat content and waste line, so beware when eating croissants, Danishes, or donuts. These are not good sources of fiber only because they have such high fat content that out weighs the benefit of fiber. With regards to protein intake, the best sources of protein are generally found in the whiter end of the color spectrum rather than the red. Specifically I am referring to the fact that white meats, and white fish are generally much less fat than red meats and red fish. As well, beans are an excellent source of protein and are generally less than 20% fat and should be enjoyed at least once a week as a meat alternative meal. Red meats should be used approximately one night per week or less. Visible fat should be trimmed from the meat and the skins removed to reduce the fat content. As well meats should be baked, boiled, or broiled, and not fried, since frying elevates the fat content and changes whatever fat is in the meat to a more dangerous form, similar to the trans fatty acids found in margarine, and are known to be just as dangerous as saturated fats. When baking or broiling, ensure that the meat is on a rack to allow the drippings to drip down away from the meat and not be absorbed into the meat tissue. Whenever possible, cook meats slowly so that all fat can melt away from the meat. A fast fry is usually a way to seal in the juices, which include the fat content.
Dairy Products
Using dairy products as a source of protein, one must always be aware that dairy products are typically high in fat even though that may be good protein sources. Use low fat milk such as skim or at a maximum 1% milk (2% Milk = 30% fat). As well pick low fat cheeses, which contain less than 15% milk fats in them. This refers to such things as low fat or light mozzarella. You will notice that cheeses with less than 10% milk fats are somewhat more rubbery and do not melt as easily. Any cheese sauces or a need to smooth this cheese may be assisted by blending it with a electric beater which often makes it very creamy and smooth. Eggs are a problem for fat contents specifically since the yolk of the egg contains more than 425 mg of cholesterol per egg. The average recommended cholesterol for one Canadian is 450 mg per day in an average diet and 300 mg per day in a low cholesterol diet. Obviously this means that eggs must be used sparingly and when possible the yolk should be omitted especially for those at risk for high fats in the bloodstream or those trying to lose weight. Egg substitutes with no egg yolk in them can be purchased from the dairy case of your local grocery store. For those of you who forget Caesar salad mix is made with egg yolks. Alternatives may include trying calorie wise Italian dressing or substituting yogurt for mayonnaise in your recipes. With regards to other dairy products, whenever possible 1% cottage cheese or yogurt should be chosen over 2% since the fat content is only 18% in 1% milk and the fat content in 2% milk is over 30%. Remember our goal is to consume approximately 20% fat if you’re on a low fat diet, and no more than 30% fat if your on an average fat diet. Other protein sources can include tofu, but this is also rich in fat at approximately 30% and should be used sparingly for those on a low fat diet.
Calcium
Diary products are probably one of the best sources of calcium intake in our society. Certainly women in child bearing years and pregnant and breastfeeding woman all need to increase their dietary consumption of calcium. The average calcium intake should be centered approximately around 1000mg per day, dropping by a couple hundred mg per day if one is male, and increasing by a couple hundred mg per day if one is female prememopausal, breastfeeding, or pregnant. Actual guidelines can be determined by a specific age. If you have a question regarding calcium speak with your physician. It is a little recognized fact that men also have recently been discovered to have an increased risk of prostate cancer when their diets were low in calcium possibly due to slowed rectal emptying. Diets low in calcium are thought to be associated with diets high in protein. A controversy exists in the medical literature as to whether or not high protein diets cause depletion of calcium in the urine. It must be remembered by both sexes that the bones need to be calcified early on in life and particularly for women, specifically before their menopause in order to prevent osteoporosis and potential stress fractures that may accompany the thinning of bones. Crucial to the deposition of calcium in the bones is the need for exercise during these bone-building years before age 35. It is this triad of exercise, calcium, and estrogen that calcifies bones and keeps them from becoming thin as years go by. Men should know that they to produce estrogen from their adrenal glands and this accompanies their testosterone and other male sex hormones in the calcification of their bones.
Minerals
On the subject of minerals such as calcium it is important for each person to understand the role of minerals in their body. Minerals are actually metals, which the body uses as a catalysts or match sticks to ignite the metabolic burners in the body’s digestive system, as well as catalyzing reactions within muscles and brain. The minerals account for less than 1/3 of 1% of all the foods you eat and yet are critical in the proper utilization of fuels and the conversion of those fuels into body energy. Unfortunately minerals are difficult to pass through the stomach wall because of their metallic nature. Our bodies have evolved the complex process of “chelation” which is the wrapping of the mineral in a protein coating to fool the digestive system into making the minerals more easily pass through the intestinal wall.
People with intestinal wall absorption problems, secondary to bowel disease, those who take antacids or acid neutralizers for gastritis, those on antibiotics, those who eat a lot of refined or processed foods which depleted minerals, and those who use nicotine or alcohol which depletes the body of minerals, and those who simply do not ingest the proper constellation of foods may have a mineral deficiency robbing them of vital body energy. As well it has been recently shown that the food we eat, if not “organically grown”, is often depleted of minerals from repetitive farming and depletion of soil levels of nutrients. As well it is estimated by government studies that only 10% of the population eats the required Canada’s Food Guide recommended daily portions of food. That leaves 90% of us not intaking the proper balance of food containing these vitamins and mineral supplements to our diets.
This would account for the recent boom in the manufacture and sale of vitamin and mineral supplements. Clinical studies have proven that specific nutrients such as Beta-carotene can prevent lung cancer even in smokers and reduce the rate of gastrointestinal cancers. Beta-carotene is currently being studied to determine if it can reduce the rates of heart disease and cancer at Harvard University. As well Vitamin E has been shown to reduce the rate of oxidation (damage) to cholesterol and blood fats, thereby preventing hardened arteries disease.
Chromium
Another nutrient chromium has been shown when used in conjunction with exercise to promote burning of fat and preservation of lean muscle mass.
On the subject of chromium there are certain foods that are rich in chromium such as mushrooms, melons, molasses, wheat products, corn meal, prunes, beer, cheese, shrimp, crab, lobster, apple skins, and brewer’s yeast. Of the multi-vitamin brands on the market very few are rich in chromium and are designed for weight loss regimens. Chromium of course must be used in conjunction with exercise to cause any weight loss regimen and must be used in a dose of approximately 200mg per day for at least 60 days to see any weight loss effect. The two vitamin companies on the market that currently make a high dose multi-vitamin tablet with all the optimum levels of anti-oxidant vitamins, as well as have chelated minerals and are rich in chromium at a dose of a minimum of 200mg per day are as follows: interior Design Nutritional Vitox Plus Metabotrim or Botanobax Plus Botanomas, or Greenhealth Ultrabalance III tablets or Ultra Preventative III capsules.
Other weight loss strategies may also include the use of thermogenic herbs which homeopathically are procuced to help speed up the bosy’s metabolic burners. These herbs are generally non-toxic and having very little effect and are tolerated by most patient’s with few side dffects. Such herbs include Thyroidinum, or Calcarea Carbonica, Calcarea Flourata, Natrum Muriaticum, and Phytolacca Berry, combination formula of Total Health Center #162. Homeopathic herbs are suitable for in addition to exercise, and chromium rich multi-vitamins, in those who’s specific need is weight loss.
Exercise
With regards to exercise it is crucial that a minimum exercise routine of a 40 minute walk three times a week, or a suitable shorter routine of higher intensity aerobic workout be entertained to promote weight loss, to maximize body metabolic processes and hydrate the skin to the process of perspiration and ventilation, to increase the strength and capabilities of the heart through grated exercise, and to increase the sense of endorphin induced well-being associated with physical exercise. As always, your medical condition should be discussed with your physician prior to any vigorous routine, and all exercises should be done with gradual increase in effort and intensity to allow for a training effect to occur. Generally speaking one’s heart rate should be elevated to at least 65% of its maximum heart rate for fat burning and to approximately 85% of its maximum heart rate for the purposes of cardiovascular fitness. Generally speaking one should still be able to speak while one is exercising. Excessive windedness may actually indicate the use of anaerobic (without air) metabolism, which tends to decrease the burning of fats and increase the use of glycogen (carbohydrate) stores in a muscle as well as breakdown of muscle protein. It is essential then that one breathes and exercises in order to burn fat.
As the aerobic exercise above changes the heart strength, weight resistance training trains the body contours and muscles. Weight training should be done with a minimum of wear and tear on the moving joints surfaces with maximum use of the muscles. This means low repetitions, for instance ten repetitions per cycle and maximum weight enough to only be able to get to ten repetitions. This reduces wear and tear on irreplaceable joint surfaces. As well as proper protective gear, footwear, orthotic support if necessary, and proper warm up and cool down is necessary prior to any physical activity.
Summary
In summary, it is important to live well. Fundamentals of living well include protection from environmental free radicals, which can prematurely age and damage the body and cause disease. Free radicals should be avoided in terms of reduction of pollutant sources, especially breathed or ingested. Further anti-oxidant protection can be afforded by the ingestion of vitamins zinc, copper, manganese, beta-carotene, vitamin A, vitamin C, Vitamin E, and selenium. They can be ingested not only with the increase of raw foods and vegetables in the diet, but by the use of optimum levels of supplementation.
Secondly, the fat content in your diet must be reduced to ¼ of your daily caloric intake to avoid certain diseases such as cardiovascular disease. This is accomplished primarily through low fat meats, low fat dairy products, and avoidance of baked goods. The remainder of the fuels should be taken in the form of carbohydrates primarily of the grains, fruits, and vegetable family, which promotes healthy bowel function and help eliminate fats and toxins from the body. Protein sources should be kept to approximately 15% of your caloric intake per day and adequate sources of other minerals in particular calcium and chromium need special attention in your diet. With regard to fitness the body must be used in order to be maintained and an ongoing fitness regimen, which included both aerobic cardiovascular workout and a non-aerobic weight, training regimen should be adhered to as a life long regimen. This will require you changing your daily planning and hopefully will encourage you to incorporate fitness into your daily routines. Above all, exercise helps prevent body fat accumulation and exercising your muscle mass help protect your skeleton from postural degeneration inevitable with aging.
Finally eating well and eating right requires time and attention, and requires shopping and preparation, and cooking time and clean up time, all of which could be made into social time to help you communicate wit your loved ones, and especially to communicate that you love yourself to feed yourself properly and look after your nutritional building Blocks – the elements of you. Good luck on your journey to wellness!
