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Healing Takes Time—And a Nutritionally Boosted Diet

Proper nutrition is always best practice. But when you’re wounded, it’s imperative that you pay extra attention to your diet if you want to heal more quickly. The Academy of Nutrition and Dietetics has recently come forward with updated dietary recommendations.

Eat Well, Feel Well Sooner

On a daily basis, the foods you choose to ingest play a factor in how you feel. But if you are hurt and your body is wounded, you actually need to up your nutritional game.

Most wounds, when they remain uninfected, heal pretty quickly, especially if they are minor cuts and scrapes. However, wounds that are, large, too close to bone, or become badly infected will require medical care.

Your body will require boosted nourishment for healing the injury. Nutrients can be depleted from weeping wounds. In order to promote healing from any serious wound, your body will need an increase in vitamins, minerals, proteins, and hydration.

Healthy Healing Dietary Recommendations

The nutritional “wound healing” recommendations of the Academy of Nutrition and Dietetics are fairly similar to what most health experts suggest. Here is an overview:

1 ) Eat an ample amount of calories, proportioned properly between proteins, vegetables, fruits, dairy, grains, and good fats. Your dinner plate should be half-filled with green vegetables. A quarter should be protein. The last quarter should be shared with good carbs and good fats.

Some good veggies: broccoli, kale, spinach, Brussels sprouts, and asparagus

Some good proteins: fish, chicken, turkey, tofu, grass-fed beef, and lentils.

Some good carbs: brown rice, quinoa, beets, sweet potatoes and carrots.

Some good fats: milks: coconut, almond, soy, and rice; flaxseed oil, avocado, and nuts

2) Aim for at least 80 grams of protein. (20-30 grams each meal plus 10 or more for each snack.)

3) Stay hydrated. Drink water, milk: almond, soy, coconut, or rice, fresh-squeezed juices. Avoid caffeine and alcohol as they tend to dehydrate.

4) If you’re diabetic, work with a dietician to keep your blood sugar levels controlled.

Vitamin Recommendations

The Cleveland Clinic proposes upping your intake of protein, vitamin A and C, as well as Zinc to promote wound healing. Here are some suggestions for foods high in those specific vitamin and mineral content.

Vitamin A: Dark green, leafy veggies, liver, fortified cereals, carrots, and orange and yellow veggies.

Vitamin C: Berries, citrus fruits, broccoli, cauliflower, cabbage

Zinc: Beef, kidney beans, oysters, shrimp

For other updates on best health practices, check out www.GetThrive.com

 

 

Newest Research on Healthy Aging Reveals Carbs Matter

Australian researchers have discovered that dietary fiber from carbs and other sources extends good health while aging.

Growing Old Healthier and Longer

Scientists from the Westmead Institute for Medical Research conducted a decade-long study of successful aging. They defined the term as being able to avoid: chronic disease, cancer, dementia, depression, heart disease, stroke, and respiratory ailments.

The findings from the study were published in The Journals of Gerontology: Medical Sciences. The lead author of the paper claims, “…the relationship between carb intake and healthy aging was significant…” Those who ate proper amounts of dietary fiber avoided most chronic pitfalls of aging and remained most healthy overall.

The Study and Surprising Results

The diets of 1,609 participants aged 49 and above were studied. The scientists factored the peoples’ intake of total carbs, fiber from carbs, total fiber, and sugar. After a 10-year follow-up, the results were surprising. Those who had the highest intake of fiber or total fiber had an almost 80 percent greater chance of living a healthy, long life.

Those who had the highest sugar intake levels were more apt to suffer from diabetes, high blood pressure, and dementia. The researchers reported that cereals and bread are good for our diet, as long as there is sufficient fiber content.

How to Do Carbs Math

We’ve all been taught to count carbs. The problem is that our food labels are misleading. The total number is not as important the “net” number of carbohydrates.

Take the total number on the label under the carbohydrate listing. For example, 20 grams. Subtract the listed amount of fiber, let’s say it’s 5. Your net carbs will be 15. You want that number low, but you want a high fiber count. Fiber carbs are not fattening—you can digest them!

Non-fiber carbs are fattening because they’re not as filling, not easily digestible, and mostly turn into sugar.

Also, beware of sugar alcohols such as sorbitol, maltitol, and lacitol. They appear to keep the sugar content down on the label, but they don’t in reality. They can metabolize into sugar. Additionally, those sugars can be listed as fiber content, but they are not. Labelling laws are lax and loopholes are discovered and used widely in our American food industry. The good news is, however, we are learning more about nutrition and healthy living every day. Live long and eat fiber!

Www.GetThrive.com has a wide selection of food and health related articles that may address some topics that have piqued your interest. Click here to read on…

 

 

How To Be a Carb Cow but Look Like a Cougar: A “Good” Carb Guide

OMG, I can’t live without carbs! I just know I can’t. Besides, I don’t want to. But, I do want to feel good and strong—and, yeah, look good. I’m willing to put in the work; I just need the guidance.

That’s when I started researching carbs. I wanted to know why my body craved them. The crux of what I discovered is that we need them, and not all carbohydrates are created equal.

Tell Me More

Here’s the deal. Our bodies need carbs to function at their peak. There are ketogenic diets (where all carb-intake is restricted), but some cells will suffer, including our brain cells.

Brain cells require glucose, which is provided by carbohydrates. Carbs are digested and converted to glucose, which then travels through the liver and then into our circulatory system.

That’s where our cells easily eat up these carbs—the ones that turned to glucose. It’s fuel, and we are re-energized! The caveat is that we can only store carbs in limited quantities. So if you don’t use them, what happens? Yes, that’s right, they’re converted to fat. Fat that our body stores for a wintery day, even against our wishes.

Great, How About Some Good News?

So going back to the no-carb idea. You can live like that; some body-builders do. The body is forced to convert dietary and body fat into ketones, which help fuel parts of the body that don’t oxidize fat for energy (like the brain).

But that’s really stressing out organs and cells that require or function maximally with glucose. So, what’s the verdict on carb intake in order to benefit our brain, heart, blood pressure, weight, and our fine figures?

The National Institutes of Health conducted a study in 2014 that showed a low-carb diet was more effective for weight loss than a low-fat one. Additionally, those that lost weight in the high-carb group, actually lost more muscle mass than stored body fat. Now that we’ve established carbs can be good, it’s time to explore which ones are the best.

OK, Which Are The Good Ones?

Some carbohydrates digest faster than others. That simple-carbs list would include: pasta, potatoes, rice, cereal, dairy, and the evil candy and soda, among others.

These offer a burst of energy because they digest easily and create fuel, pronto. But I, and maybe you, want to choose the slower-digesting carbs, which generally contain more nutrients and fiber—and keep you feeling fuller longer. Complex-carbs actually help manage your weight.

Here’s a brief guide of “good” carbs to get us started:

Apples – help lower cholesterol and keep the doctor away.
Artichokes – vitamin K, anti-oxidants, liver cleanser, too.
Bananas – choose one that’s a bit on the under-ripe side. It digests slower.
Beans –no cholesterol.
Brown rice – rich with bran and germ.
Chickpeas – AKA garbanzo beans. Main ingredient in hummus.
Lentils – mega-fiber, iron, and magnesium
Peas – nutrient-rich
Oats – help you feel fuller longer, support digestion
Soybeans – think edamame or tofu
Sweet potatoes – release sugar into the bloodstream slowly. Tons of fiber, too.
Tomatoes – calcium, lycopene, vitamins A, B, C, and K
Quinoa – a seed, but mostly labeled as a whole grain, packed with protein
Water cress – alpha-lipoic acid, cruciferous veggie
Whole Grains– think: barley, buckwheat, corn, oats, rye, spelt, wheat, and more…
Zucchini – potassium, raw or cooked, good spaghetti replacement

Maximize the benefit of the complex-carbs by pairing them with a protein. For snacks, sprinkle nuts in your oatmeal, spread almond butter on a banana, etc. Studies and cultural practices have shown that at mealtime, eating fruits and proteins first, aids in digestion. Saving the “good” carb for the end will satiate your appetite. I’m proud to be a “good” carb cow. Don’t be afraid to join our ranks!

For more great health an wellness information, check out getthrive.com

Breaking Down the Myths of “Unhealthy” Food

Everyday we hear about foods and trends that are supposedly unhealthy for us. Sometimes they are, and other times, it’s simply untrue. Let’s check the facts…

CARBS

Carbs are necessary. They are digested and converted to glucose. The glucose travels though the liver and circulatory system where our cells use it for fuel. If your glucose levels are too low, cells suffer, even those in your brain.

We can only store carbs in limited quantities. The leftovers (that you didn’t burn-off through exercise), turn into fat. That’s where carbs get the “unhealthy” label. Simple solution: Choose the slower-digesting carbs, which generally contain more nutrients and fiber—and keep you feeling fuller longer. Complex-carbs actually help manage your weight.

SOME “GOOD” CARBS:

Apples, Artichokes, Bananas, Beans, Brown rice, Chickpeas, Lentils, Peas, Oats, Soybeans, Sweet potatoes, Tomatoes, Quinoa, Water cress, Whole Grains, Zucchini

BREAD TIP: Eaten in moderation, Sourdough bread is a healthy choice. It contains more of the bacteria Lactobacillus (from the yeast) than in other breads. That means higher production of lactic acid, which allows for better digestion and absorption of minerals. The lactic bacteria produces beneficial compounds such as antioxidants and anti-allergenic substances. It’s theorized that this may help in the treatment of autoimmune diseases.

PROCESSED FOODS

Yes, some processed foods can be extremely unhealthy. The term “processed” means any food that’s been altered from its natural state. So, it depends on the “process” that’s implemented, which will determine if the food turns out to be healthy (or not).

The processed foods we need avoid are the ones that add sugar, salt, fat, or any chemical that’s used for flavoring or as a preservative.

Unhealthy examples: most breakfast cereals, chips, snacks, meats, bacon, canned and microwavable foods.

SOME “GOOD” PROCESSED FOODS:

Milk needs pasteurization in order to remove potentially harmful bacteria. Some seeds (flax, sunflower) need pressing in order to derive their oils. Fermentation is a “process”, and it produces yogurt, kimchi, kefir, kombucha, pickles, among other nutritious foods. Pre-washing is a process used on beans. These are all healthy choices, yet they’ve been processed.

GLUTEN

Gluten protein is the majority ingredient in a grain of wheat. Those allergic to gluten experience headaches, nausea, diarrhea, poor nutrient absorption, and intestinal pain. Celiac disease is a genetic autoimmune disorder (triggered by gluten), which attacks the lining of the small intestines.

Although Celiac is only diagnosed in 1 of 133 Americans, studies have shown the benefits of limiting or excluding gluten from our everyday diet. Maybe removing gluten from our meals is a beneficial idea. But, beware. Just because something is labeled gluten-free, doesn’t mean it’s good for you.

SOME “BAD” GLUTEN-FREE:

In desserts, for example, the wheat flour is traded for a gluten-free flour. But if the dish is still chock full of butter, salt, and processed sugar, it’s not ultimately healthy. (Maybe delicious, but probably not great for the heart and thighs.)

The lesson? We’re better off looking at the facts and educating ourselves, rather than just taking a label or a trend at face value. Here’s to a smart, yummy, healthy diet!

For more articles on nutrition and a healthy diet, check out www.GetThrive.com