carbohydrates – Page 5 – NutriFoody Wholly Holism

Let’s Recap!

Nutrition Recap For February and March

So for the month of February and March on this blog and on Youtube my focus was on Heart Health and Women’s Health. The month of February in the US is Heart Health Month and the month of March is Women’s History Month . I will leave the links below to the Youtube videos I did for February and March.

Now that we are in April, I just wanted to give a recap of some of the diseases and disorders that I discussed and nutrition recommendations for those diseases and disorders. ( Disclaimer I work in the field of Nursing and Nutrition but I am not a Medical Doctor. When making any major changes to your diet or health please consult with your primary care doctor or a Registered Dietitian).

Multiple Sclerosis

Disease of the central nervous system

Central nervous system includes the brain and spinal or cord

Attacks the nerves or nerve cells

Myelin sheath deteriorates

Myelin sheath helps nerve signals travel and covers the nerve cell

Sensory Motor and Cognitive Problems

Cause is unknown

Linked to genetic and environmental factors

Genetic being a female and Certain Genes

Environmental factors infections and Vitamin D deficiency

Four types of MS

vision problems

tingling and numbness

pains and spasms

weakness or fatigue

balance problems or dizziness

bladder issues

sexual dysfunction

cognitive problems

Nutrition for MS – There is some evidence that a diet low in saturated fats and supplemented by Omega-3 (from fatty fishes, cod-liver oil, or flaxseed oil) and Omega-6 (fatty acids from sunflower or safflower seed oil and possibly evening primrose oil) may have some benefit for people with MS.

Vitamin D is a hormone and has many functions in the body:

promotes the absorption of calcium, necessary for bone health

supports immune response to infections

helps to limit inflammation and regulate the immune system

Food sources of Vitamin D include oily fish (such as salmon or tuna), beef liver, egg yolks, pork, fortified foods such as milk and juices

Biotin is considered a form of vitamin B, and is a component of enzymes in the body that help break down certain substances. It also activates certain enzymes that help the body produce myelin – the substance wrapped around many nerves in the central nervous system. Biotin, also known as vitamin H, is usually obtained from food.

2. Cardiovascular Disease

Can include any condition that affects the heart , blood vessels, hypertension , atherosclerosis, arteriolosclerosis , high blood pressure, blood clots

Heart diseases that affect women more than men include

Coronary microvascular disease (MVD) – a problem that affects the heart’s tiny arteries

Broken heart syndrome – extreme emotional stress leading to severe but often short-term heart muscle failure

Uncomfortable pressure, squeezing, fullness or pain in the center of your chest. It lasts more than a few minutes, or goes away and comes back.

Pain or discomfort in one or both arms, the back, neck, jaw or stomach.

Shortness of breath with or without chest discomfort.

Other signs such as breaking out in a cold sweat, nausea or lightheadedness

Nutrition for Cardiovascular Disease – Avoid junk foods, processed foods, fast foods. Stay away from saturated and trans fats. Eat fruits, vegetables, nuts, lean meats, fish such as salmon. Low Sodium Diet, Low Fat Diet/ Protein plus Fiber

3. Lupus

Autoimmune Disease

Inflammation and swelling takes place anywhere in the body and can attack any organ or organ system

Lupus affects everyone different some people might have mild symptoms and some people might have severe symptom

People will have flare ups and then go into remission

Symptoms:

fatigue

fever frequent fevers

hair loss and hair thinning

rash butterfly shaped rash on cheek bones

pulmonary problems lungs can become inflamed and swollen

kidney problems Inflammation of kidneys

swollen joints

gastrointestinal problems

thyroid problems

dry mouth and eyes

Nutrition for Lupus- Eat a well balanced diet with lots of fruits and vegetables and omega 3s Salmon, Tuna, Mackerel, and Sardine, Citrus fruits Vitamin C.

Avoid processed foods, junk foods, any foods that cause Inflammation in the body dairy is known to cause Inflammation in the body

Check out my YouTube Nutrition Coaching Videos:

The GOOD and BAD Fats

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The Good and The Bad FATS

Now I know you guys have been waiting on this one and I’m a little late but I’m back! So lets talk about the GOOD FATS and the BAD FATS. Just as with carbohydrates there are healthy fats and not so healthy fats because what it can do to the body.

Let’s start with a little science:

Fat Molecules which are called “triglycerides are made up of chains and bonds
These chains and bonds can be single or double
These chains and bonds can have carbon atoms or hydrogen atoms
These chains and bonds will determine what type of fat you are dealing with

The GOOD:

When you hear about good fats you will usually hear “unsaturated”

Unsaturated fats have subcategories called “Mono-unsaturated” and “Poly-unsaturated
Mono-unsaturated fats is a fat molecule that has a single double bound and one of those bonds is an unsaturated carbon bond
Mono-unsaturated fats are liquid at room temperature and solid when cold
Mono-unsaturated fats help to reduce bad cholesterol in the body which is called LDL and HDL is the healthy cholesterol
Mono-unsaturated fats helps to maintain the cells in the body by giving it nutrients such as vitamin E
Same thing goes for Poly-unsaturated fats with the exception that it has more than one unsaturated carbon bond
Poly-unsaturated fats work in the same ways as mono-unsaturated fats helping the body to regulate cholesterol levels

Examples of Mono-unsaturated and Poly- unsaturated Oils:

olive oil
canola oil
peanut oil
safflower oil
sesame oil
soybean oil
corn oil
sunflower oil

The BAD FATS

When we talk about bad fats there are two categories they fall into those categories are Hydrogenated and Partially Hydrogenated fats
We also we hear CIS and TRANS fat
Hydrogenated fats are processed poly unsaturated fats that have hydrogen added to them
Partially hydrogenated fats are also processed artificially as well
CIS fats are fats that have a double bond with carbons on the same side
Trans fats are fats that have a double bond as well but hydrogen and carbon are on opposite sides of the bond and this is what makes it bad
Trans fats are the worse fats for your health. They don’t go rancid, they are more stable during deep frying and can change the texture of your food
How do you know if a food has Trans fat in it? good question you will know that it does if the label of any food states that it is partially hydrogenated because that is how trans fats are made
What foods can you find Trans Fat in ? Basically in any foods that may be fried like fried chicken, fried fish, fried doughnuts and other foods that are not fried like pizza, hamburgers, cookies, pastries etc..

Fat’s Overview – Let’s Talk About Fats

February 3, 2021Leave a comment

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Fats Overview – Let’s Talk About Fats

So what’s the deal with fats? Are fats really bad for you? The simple answer is yes and no. Just like how earlier in another blog post I talked about Carbohydrates the good and bad ones ( complex and simple) fats also had good and bad ones. Fats are considered one of our Macronutrients (Carbohydrates, Fats, and Proteins). You get nine kcals from fats per gram while with carbohydrates and proteins you only get 4 kcals per gram for each. So I know when we here the word fat when it comes to food we get scared but there is no reason to be its all about putting the right fats into your body.

So for the whole month of February we will be talking about fats. This first blog post is just an overview for what is to come in the next few weeks.

We are going to be talking about:

What are fats?
Why are fats good for us?
The good fats and the bad

Different fat categories such as saturated and unsaturated
Cis and Trans Fats
Essential Fatty Acids
Where do fats go when it gets absorbed in the body?

Check out my Youtube Video on Fats

Portion Sizing Is it really necessary?

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Now as we are getting towards the end of the month into a new month the last thing that I would like to talk about in terms of dieting is portion sizing. Since January we have been talking about sugars, carbs , dieting and now portion sizing. The first question is how many of you actually take the time to do this? Portion sizing can seem a bit tedious to many people but it is actually is very important especially if you are trying to watch your weight or want to lose weight. As many of you know if you know if we do not do this the result will be overeating and weight gain.

For me I’ve been putting this into practice now more then ever because over the past two years I have gained a good amount of weight. The first tip that I would give when it comes to portion sizing is that in order to know what your portion size is you have to know what the serving size is. Well where do you find the serving size? I’m glad you asked! The serving size is found at the very top of a nutrition facts label. Your serving size tells you how much calories you will get out of one serving. Once you have figured out your serving size then you can portion size. Not everything comes with a nutrition facts label so you are going to have to do some extra research and there are a lot of apps that can track calories for you if your are unable to figure out the calorie and serving size. The next tip I would give is use your measuring tools to help you portion your food. For myself I used dry measuring cups to measure out most of my food. For example if the cereal box says 1 cup is the serving size I use my dry measuring cup to scoop it out not so bad!.

Now figuring out the portion sizes for other things such as meat and fish can be pretty tricky those things are usually measured by the ounce so I found some guides that use your hands to portion out your food. I will put that picture guide down below. Overall, portion sizing is really not that scary and easy to do so don’t run away from it be smart and portion!

I do not own this photo. This photo was found using a google search for free images

Check out my Youtube video on portioning

Vegan and Vegetarian Diets

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As I mentioned in my last blog post I would still be on the topic of diets. This week I am going to be taking about vegan diets and vegetarian diets.What both diets have in common is that they do not consume any animals products. Did you know that there are 5 types of vegan diets and 5 types of vegetarian diets but a vegan diet or “veganism” is also a vegetarian diet. So lets jump straight to it.

5 Types of Vegan Diets ( Remember Vegan diets to not use any animal products)

Junk- Food Vegans – Now I found this to very interesting because you wouldn’t think that someone that is vegan would eat “junk” food but there are a lot of vegan products that can still be considered unhealthy depending on what you choose such as vegan ice cream, vegan, fries, chips, frozen dinners
Raw-Food Vegans – These vegans only eat foods that are raw or cooked below 118 degrees F, some of those raw foods include: raw nuts and seeds, raw nut butters, raw nut milks, seaweed, and sauerkraut. Methods of cooking for those that are raw food vegans include juicing, blending, soaking, and sprouting they chose these methods of cooking because the foods lose less nutrients when cooked at a lower temperature.
Dietary Vegans- Dietary Vegans follow a plant based diet but other products such as for food, hair, or skin
Whole Food Vegans – These vegans eat whole foods such as nuts, fruits, vegetables , and legumes
Low Fat Raw Food Vegans- These vegans limit high fat as coconuts, nuts, and avocados and mostly eat fruits. They are referred to as fruitarians.

The next thing I am going to talk about are Vegetarian diets. There are 5 Vegetarian diets:

Vegan – I started off with vegan since we just reviewed vegan diets. As we know Vegans do not eat any animal or dairy products
Lacto-vegetarian – These vegetarians do not eat eggs, poultry, fish, or meat but they do eat dairy products such as yogurt, milk, cheese, and butter
Ovo-vegetarian – These vegetarians exclude all animal products but they do eat eggs
Lacto-ovo vegetarians – These vegetarians do not eat meat but they do eat eggs and milk
Pescatarians – Pescatarians do not eat meat, eggs , poultry, or dairy but they do eat fish

That is the overview of Vegan and Vegetarian diets, they both have many similarities but slight differences in what can actually be consumed. Do you currently follow any of these diets or lifestyles? Leave a comment down below let me know!