Here’s an interesting fact: complaining, thinking negative thoughts and just having a generally grumpy mindset is bad for your back. In fact, a new study says all kinds of aches and pains can be alleviated by an attitude shift. Being cheerful really does keep you healthy.
This week’s Smart Fuel is a collection of foods that are sulfur-rich. Such foods are excellent for inflammation-related complaints ranging from arthritis to skin rashes. (Sulfur is necessary to help repair and rebuild tissues, bones and cartilage.) These foods are especially great to eat in winter, when both skin and joints can take a beating from changes in air temperate and moisture.
Garlic (fresh only – not chopped, powdered or peeled cloves)
Psst…Another excellent anti-inflammatory food is fresh pineapple. This fibrous fruit contains bromelain (in fact, it’s the only food on earth that does). Bromelain is an enzyme that digests certain proteins. It’s great for helping skin look younger, and it’s also an anti-inflammatory.
Pineapple ranks around 50 on the glycemic index, so it’s not a fruit you should consume too frequently. But, as an alternative to desserts, this is a healthy treat to enjoy during the holidays, when fresh pineapples are often on sale.
Oh, the holidays. Before you say “bah, humbug!”, rest assured we’re going to help you stay healthy.
Everyone knows the holidays are a spare tire waiting to happen. Alcohol, rich desserts and indulgent carbs are practically throwing themselves at you, begging to be eaten and taking it personally if you don’t. You know what we’re talking about – food is emotional, and powerfully so. It’s that bizarre twinge of guilt for attempting to say no to foods which, come holiday season, seem to take on actual feelings. It’s almost like you’re insulting the food if you don’t eat it. There’s a reason for this. Rich foods, particularly sugary desserts, have long been combined with emotional events. In the Middle Ages, these items were called subtleties, and they still exist today: in the form of Easter chicks, Easter bunnies, Valentine’s hearts, advent calendars, Christmas cookies, and so on.
That’s really great, you say. But it still doesn’t help me say no to unhealthy foods or avoid gaining ten pounds before the New Year knocks at my door.
Hey, we hear ya. So, here’s a quick-and-easy realistic guide to getting through the holidays, enjoying them, and maintaining your sanity.
Part 1: It Ain’t Just the Sugar
A lot of holiday health guides point to the obvious no-no: sugar. Of course you want to stay away from sugar, but that’s probably not realistic, no matter how disciplined you are. We suggest you instead focus on limiting portions. A lot of times, we simply expect too much from ourselves. “No sugar, period. I will be healthy and eat only bean casserole, being careful to remove the crispy fried onions.” This works fine for about five minutes, until peer pressure, Aunt Louise and mulled wine conspire to destroy your best-laid plans. Before you know it, you’ve eaten three cookies, two slices of pie and eighty-three truffles. You feel guilty, bloated and sick, you give yourself a pep talk, and at the next party…you do it all over again.
Step 1: No ridiculous standards. Do not set a goal for yourself that you know you probably won’t reach (from past experience or awareness of your weak points). This just makes you feel bad, and no one is putting that pressure on you, so be nice to yourself. Who needs the added stress? Find a middle ground. If you normally end up indulging through the holidays, try giving yourself a “one freebie” rule: one treat at every party or event.
Step 2: Portion control. The amount of indulgence is more important than anything else. If you love carrot cake, eat a big bite or two, and stop. It won’t taste any better if you eat the entire thing, and you’ll have accomplished two great things: some enjoyment and some discipline. One bite of sugary cake isn’t great, but it’s not going to be cause for regret. You can try out a few of your favorite treats this way without doing any serious damage to your health or waistline – but limit yourself to just a few things at each party or event.
Step 3: Stress! Do you ever wonder why people get sick during the holiday season? It’s not just because we’re indoors and sharing the same old air. It’s not just because of all the sugar in everything. It’s also because of the stress. The holidays are the most depressing, dangerous, stressful time of year. That’s a fact with no sugar coating. Yet it’s supposed to be the happiest time of year. And therein lies the problem: pressure. Combine lack of activity from being indoors with excess amounts of sugary foods with the pressure of gift-giving, travel and entertaining, and it’s no wonder people have a hard time when Santa comes to town. Give yourself a break. The best thing you can do – possibly even better than obsessing or feeling guilty about food – is to get as much exercise, rest, and “me time” as possible. Part 2 of our Holiday Survival Guide will tell you just how to do that.
WORKER BEES’ DAILY BITES
Almost Deserves a Sherlock Award…
The New England Journal of Medicine has announced that Vitamin D is so good for you, it might even help prevent multiple sclerosis, a tragic and degenerative disease of the nervous system that affects about 350,000 people. Actually, the study is really worth checking out, although we’re a little annoyed (hey, we’re bees). Science has long shown Vitamin D to be a crucial nutrient for all sorts of health issues, from nerves, tissues and teeth to eyes and bones. In fact, a lot of people don’t realize Vitamin D is just as necessary for bones as calcium. But we bet you know that.
Gut Bugs – Yum!
The news that digestive germs play a role in making you fat is already causing a big hot mess in the health world. One doctor in the article is quite the contrarian, saying flatly, “I think it’s totally wrong.” The article didn’t go on to explain if he had reasons for his belief, but we’re going to recommend you read it for yourself and also be sure to see Mark’s related gut-bug post. Hmm…gut bugs. What a term! Suddenly, we’re just not hungry…
Check out the germ clickativity.
A fascinating article in New Scientist discusses the impact that germs have on your weight.
In short, our digestive tracts are host to millions of microbes that aid in fermenting and digesting food. There are germs that help break down carbohydrates, germs that help digest fats, and so on. What’s fascinating is the new finding that obese people have more of a particular type of microbe that not only digests “better” but digests carbohydrates “better”.
However, in this situation, “better” is not better at all. In times when food was scarce (certainly not a problem now), being able to maximize every bit of nutritional value from each bite was a benefit. That’s not such a good thing now, particularly for carbohydrate digestion. What this means is that being overweight makes you more likely to become even more overweight.
This is really big news, Apples.
It’s a self-perpetuating system. The more carbohydrates are taken in – because the body is becoming better and better at digesting them – the more those carbohydrates are stored as fat. The body literally is set on a “get fat” course because the digestive tract becomes “efficient” at turning food into stored fat. All thanks to germs.
These digestive microbial bacteria are developed early in life – within the first few years. You can see how a childhood spent eating bad foods sets people up for a lifetime of obesity. And because of the self-perpetuating nature, the more fat you get, the more fat you get.
There’s good news, however. When study participants were put on a reduced-carbohydrate diet, the carbohydrate-friendly microbes began to die, coming closer to levels found in thin people. And, of course, the individuals lost weight. Eventually, the body can be retrained, and the digestive microbes we want – the ones that don’t extract quite as much from the food we eat – increase. All it takes is the first step, and the body can be retrained.
More on this in coming posts, Apples.
Aside from the carbohydrate and weight issues, there’s a further issue to consider: should we be supplementing with beneficial bacteria? And if so, which kind?
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