Refined carbohydrates like white, refined flour, pasta, and bakery goods have no or little fiber and are (for the majority) nutrient-empty.

There is a difference in the way refined carbohydrates and unrefined carbohydrates are converted into glucose by the body. Refined carbohydrates are converted to glucose quickly, which causes blood sugar to spike. This makes the body work hard to get the blood sugar level under control. It puts pressure on the pancreas to make and release insulin, which works “like a key to open the door of the cells so glucose. . . can come inside and be converted into energy.”[i]

If too many refined carbohydrates are eaten on a continual basis, driving up blood sugar levels, this will stress the pancreas and eventually it will have trouble making insulin. This can result in diabetes.

The body stores excess glucose in the muscle to use later, but if the muscle is fully saturated, as a result of this, the body will also turn the excess glucose into fat. This can result in weight gain and obesity. Carrying too much fat can lead to glucose intolerance. The body will start ignoring the signal to take glucose from the blood.

To process nutrient-empty, refined food, the body must pull nutrients from itself. The spiking of blood sugar from refined and empty food results in cravings, because when the body is not getting the nutrients it needs, it will start begging for nutrients.

On the other hand, feeding the body with nutrient-dense food gives it what it needs, and there shouldn’t be any cravings.

Because unrefined carbohydrates are fiber-rich, they take longer to digest. This means they do not put additional pressure on the pancreas to produce insulin in an unhealthy way. Unrefined carbohydrates, such as whole grains, should be a major part of a well-balanced diet.

Packaging can be very deceiving and misleading. When looking at a package that says “whole wheat” or “whole-grain,” read the ingredient list and make sure it says “whole” before every grain listed. If the ingredient list contains just the name of the grain, then it is not whole-grain.

My research shows me that it is much better for our health to consume sprouted grains in place of simply eating the whole grains. So, I always look for organic, “sprouted” whole-grain breads, like Ezekiel or Alvarado Bakery breads when I am buying breads at the grocery store.

According to Secinaro, for Harvard Health, Sprouted grains have many health benefits. According to her, “This germinating process breaks down some of the starch, which makes the percentage of nutrients higher. It also breaks down phytate, a form of phytic acid that normally decreases absorption of vitamins and minerals in the body. So sprouted grains have more available nutrients than mature grains,” Secinaro says. Those nutrients include folate, iron, vitamin C, zinc, magnesium, and protein. Sprouted grains also may have less starch and be easier to digest than regular grains. “It may help people who are sensitive to digesting grains.”

I believe that sprouting the whole grains or seeds, that this helps people digest the grains or breads more effectively and with less digestion issues, like gas or bloating.

If you are buying gluten-free products, make sure they are sprouted and whole-grain, and check the sugar content. I have found that even in the seemingly healthiest packages at the “healthy grocery stores,” the gluten-free foods are alarmingly high in sugar. It is extremely important to find ones that are low in added sugar.

It’s all about quality!

In closing, I recommend looking for breads with low sugar content, avoiding breads with canola oil, vegetable oils (like soy, corn, or cotton seed oils), and enjoying the organic, sprouted, whole-grain carbohydrate-types of foods in moderation, and they can benefit your health!

Bon Appetit!

Sources:

Cousens, Gabriel. (2008). There Is a Cure for Diabetes. Berkeley, CA: North Atlantic Books.

104 Nazor, Nina. “All About Insulin.” People and Diabetes. Retrieved from http://peopleanddiabetes.com/id26.html

[i] Nazor, Nina. “All About Insulin.” People and Diabetes. Retrieved from http://peopleanddiabetes.com/id26.html

copyright@nancyaddison2024

Nancy’s 7 books on Amazon are also in Audio and some of them are in large print:
 https://www.amazon.com/Nancy-Addison/e/B00E6K5KGY/ref=dp_byline_cont_pop_book_1
Nancy’s website is: https://www.organichealthylife.com
Support Nancy’s work – Donate on venmo – @Nancy-Addison

Medical Disclaimer:

Information provided in this podcast, blog, article, video is for informational purposes only. The information is a result of years of practice and experience by Nancy Addison CHC. However, this information is NOT intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging.
Do not use the information provided in this blog, audio podcast, article, video  for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this email.

Information provided in this video or audio and the use of any products or services related to this video by you DOES NOT create a health counselor-client relationship between you and Nancy Addison, certified health counselor. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.

The post Refined Carbohydrates Versus Whole Sprouted Grains appeared first on Organic Healthy Life - Nancy Addison - Nutrition.

And yet, some of these foods use ingredients or cooking techniques that may not be as healthy as we might desire. Eating these foods doesn’t always make our body feel at its best. So, I thought I would provide you with a few ingredient or food choice tips which you can substitute to make some family recipes or dishes that are healthier to enjoy, and which also promote optimum health during the holiday season.

Potatoes are a nutrient-rich comfort food, but most people have traditionally used white potatoes, since there weren’t many other choices at the grocery store, and since this was what they were used to eating. However, a healthier choice when preparing a potato dish would be to consider using sweet or purple sweet potatoes in place of white potatoes.

Sweet potatoes are delicious and high in fiber and beta-carotene. Kansas State University has been studying the potential health benefits of the purple sweet potato and its anti-cancer properties. Purple sweet potatoes typically contain unusually high amounts of anthocyanin, which is a powerful anti-cancer pigment. Anthocyanins can be red, blue or purple depending on the food’s chemical structure. (These anthocyanins of blue, red, and purple color pigment can also be found in many colorful fruits, like blueberries, black raspberries, and red grapes.) Anthocyanins are known to have antiangiogenic properties. (Angiogenesis means the growth of new blood vessels. Anti-angiogenic means that it stops tumors from growing their own blood vessels.)  As I often state, the antioxidants are the color pigment of the food.

These dark purple, blue, and red foods also contain phenols. Phenols are organic compounds naturally occurring in certain foods, that have anti-aging and antioxidant components.  Additionally, an American Chemical Society study found that eating purple potatoes may lower blood pressure.

For a healthy stuffing, try making one with organic sprouted rice, wild rice or sprouted organic bread stuffing (using a bread like Ezekiel or Alvarado Bakery) in place of the white, refined bread. Then, bake your stuffing in a separate dish instead of cooking it inside the turkey (where it can absorb a high amount of saturated fat from the meat.) Also, use vegetable broth in place of chicken broth. Doing both of these things allows the vegetarian or vegan diners to be able to enjoy that dish as well.

When making cornbread stuffing, purchase the non-GMO, organic cornmeal (which is free of the bT toxin). If you are feeling brave, try using blue cornmeal, which is about 30 percent higher in protein and has more zinc and iron than white or yellow corn.

When preparing creature (turkey or other types of meat) foods, try using a little orange juice and coconut oil to add moisture, and try baking them instead of frying them. If you are baking, frying or sautéing anything, use organic, pure coconut oil or avocado oil in place of lard, vegetable oil or a trans-fat like Crisco. They handle heat well and have fantastic health benefits.

For other types of animal, fish or fowl, you can grill, broil, or sauté them in a little coconut oil. After you remove them from the heat, you can drizzle some pure, organic, extra virgin olive oil on them and serve with lemon juice or a lemon juice vinaigrette. When dining, choose skinless, white meat pieces, and then add just a tiny bit of gravy.

Now for dessert, try making a pumpkin pie! You can make a whole sprouted grain crust yourself or you can find a whole grain ready-made crust at the store, and serve the coconut milk whipped cream for the topping. It’s delicious and it’s a great way to cut down on dairy.

For dessert, I also love having a simple pitted date as a sweet treat. It’s just fruit, and it is a healthier choice.
Try using non-dairy milk in your recipes or for your coffee creamer. If you want it to be sweeter, blend the milk (like the unsweetened, vanilla coconut or hemp milk) with a little extra added vanilla or maple extract in a blender and add some pitted dates. I soak the pitted dates in water to make them softer so they will crème up easier, and voilà! You have a healthier version of a sweet, holiday creamer for your coffee or desserts. You can also add a sprinkle of freshly ground nutmeg (I use whole nutmegs in a pepper grinder) on top for a beautiful and delicious presentation!

When making or serving snacks, try an easy dip option such as a healthy high-protein hummus or nutritious guacamole. Cutting some cucumber, red bell pepper or celery to use as the dipping chips is also a great choice! If you want to serve crackers or chips, try using a whole grain, sprouted, organic version or an organic sweet potato chip or cracker. (Late July is a good brand for chips and Mary’s Gone Cracker’s is my favorite cracker these days.)

For additional snacks that are easy for travel or on the go, try combinations of organic, sprouted nuts, sprouted seeds, olives, pitted dates, raisins, dry fruits, kale chips and coconut chips.

Here are some easy substitutions I use frequently: 1. unsweetened cashew yogurt in place of sour cream, 2. hummus or mashed avocado instead of mayonnaise for sandwiches, 3. unsweetened vanilla coconut, hemp or cashew milk in place of dairy.

With these ingredient substitutions, you can still eat all the delicious flavors you love while enjoying a number of health benefits.

In this way, you can feel and look your best as holiday activities continue on into January. Instead of regretting what you ate, you will glow with radiant health.

So as we continue our traditions, remember that we can create comforting, wonderful memories with our families and friends by just relaxing, and putting a lot of love into everything we do.

It is the warm feelings in the traditions that we will always cherish. It truly is about being present, and being here, right now. Slow down and savor the moment. It is food for our soul.

copyright@nancyaddison2018

Nancy Addison is a certified health counselor, certified in plant-based nutrition, certified raw food chef, certified in Health-Supportive Cooking, and certified in Mediterranean Cooking. Nancy has written award-winning books on health, nutrition and cooking. You can reach her on her website, Organic Healthy Life, or find more easy, healthy recipes in Nancy’s books, using her universal author link for amazon: Author.to/nancyaddison

The information from Nancy Addison and Organic Healthy Lifestyle LLC is not offered for the diagnosis, cure, mitigation, treatment, or prevention of any disease or disorder nor have any statements herein been evaluated by the Food and Drug Administration (FDA). We strongly encourage you to discuss topics of concern with your health care provider.

Medical Disclaimer: Information provided in this article, book, podcast, website, email, etc. is for informational purposes only. The information is a result of years of practice and experience by Nancy Addison CHC, AADP. However, this information is NOT intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging.

Limits of Liability and Disclaimer of Warranty

The author and publisher are not liable for misuse of this material. This article, website and books are strictly for informational and educational purposes. Nancy Addison offers information and opinions, not a substitute for professional medical prevention, diagnosis, or treatment. Please consult with your physician, pharmacist, or healthcare provider before taking any home remedies or supplements, or following any treatment suggested by Nancy Addison or by anyone listed in the books, articles, or other information contained here. Only your healthcare provider, personal physician, or pharmacist can provide you with advice on what is safe and effective for your unique needs or diagnose your particular medical history.

The post Create Healthier Holiday Food appeared first on Organic Healthy Life - Nancy Addison - Nutrition.

In reality, a low-carb diet is one of the most effective ways to become healthy. In a study conducted by Diabetologia, it was mentioned that people who followed a low-carb diet not only lost a significant amount of weight but also improved their glycemic control, which is necessary for combating type 2 diabetes. Aside from losing weight and controlling sugar levels, another positive effect of a low-carb diet is reducing the risk of heart diseases.

In a study from the Tulane University, participants were assigned a low-carb diet, and were told to maintain an intake of less than 40 grams of carbs every day. After a year, the study concluded that people on a low-carb diet had significantly decreased their cardiovascular disease risk factors because their cholesterol levels were lower. In fact, the study also found out that the decrease in the risk of heart disease was lower in a low-carb diet than in a low-fat diet.

The study by Tulane is backed by a research published by the journal PLOS ONE, which mentions that reducing one’s carb intake is actually better than just staying away from fat. When researchers looked at 17 random studies focusing on obese subjects, they found that a high-fat, low-carb diet was almost 98% more likely to lower the risk of a heart attack and stroke than simply staying away from fat.

The reason why a high-carb diet stands in the way of a healthy heart is because of how the food is processed for consumers. In a 2016 post, Organic Healthy Life noted that there are carbs that are preferred by the body like legumes, whole grain, and vegetables. Such food items give the body the fuel it needs. Refined or processed carbs, on the other hand, such as white flour, pasta, and bread from most bakeries have very little to no fiber. There’s a huge difference in the way that refined carbs are converted into glucose by the body, which is why people who suddenly stop eating refined carbs immediately experience an improved glycemic control. Refined carbohydrates are converted to glucose quickly, which makes the body work harder to get blood sugar levels under control. As many people already know, diabetes can be linked to several diseases, as well as strokes.

Experts suggest that apart from following a low-carb intake, you should have an active lifestyle in order to further keep heart diseases at bay. Health IQ suggests from their research that cyclists lower their cardiovascular risks by 18%, and swimmers by 41%. Those who have a regular exercise routine lower their heart disease risks by 56%. A healthy diet combined with regular exercise is the best the way to reduce the chances of cardiovascular risks, and lead a healthy and long life.

Reducing your carb intake through the amount of refined and processed carbs will help improve the chances of a healthy heart. We hope this article has shown how diet can impact your health, and the importance of following a good diet.

This article was written by Andrea Davies.

For more information go to www.organichealthylife.com

Leave a comment and join the conversation!

The post Why Low Carb Diets Help to Reduce Cardiovascular Risks appeared first on Organic Healthy Life - Nancy Addison - Nutrition.

There is a difference in the way refined carbohydrates and unrefined carbohydrates are converted into glucose by the body. Refined carbohydrates are converted to glucose quickly, which causes blood sugar to spike. This makes the body work hard to get the blood sugar level under control. It puts pressure on the pancreas to make and release insulin, which works “like a key to open the door of the cells so glucose… can come inside and be converted into energy.”

If too many refined carbohydrates are eaten on a continual basis, driving up blood sugar levels, this will stress the pancreas and eventually it will have trouble making insulin. This can result in diabetes.

The body will also turn the excess glucose into fat. This can result in weight gain and obesity. Carrying too much fat can lead to glucose intolerance. The body will start ignoring the signal to take glucose from the blood.

Many nutrient-empty, refined foods have fructose in them. Fructose doesn’t appropriately stimulate insulin production, which means the body fails to suppress its “hunger hormone” leptin. This hormone suppression is what makes us feel satisfied, so fructose is actually making us feel hungrier instead of satisfied.

Then, to process these nutrient-empty, refined foods, the body must pull nutrients from itself. The spiking of blood sugar from refined and empty food results in cravings, because when the body is not getting the nutrients it needs, it will start begging for them. On the other hand, feeding the body with nutrient-dense food gives it what it needs, and there shouldn’t be any cravings.

Because unrefined carbohydrates are fiber-rich, they take longer to digest. This means they do not put additional pressure on the pancreas to produce insulin in an unhealthy way. Unrefined carbohydrates, such as whole grains, should be a major part of a well-balanced diet.

Packaging can be very deceiving and misleading. When looking at a package that says “whole wheat” or “whole grain,” read the ingredient list and make sure it says “whole” before every grain listed. If the ingredient list contains just the name of the grain, then it is not whole-grain.

You also want to make sure any of these products or foods are sprouted, so the phytic acid and enzyme inhibitors are removed. Many carbohydrates, as well as proteins, (nuts, seeds, grains, beans, and lentils) are very healthy for you and are full of nutrients. But many people don’t know they contain phytic acid. Phytic acid can prevent the body from absorbing important minerals such as calcium, magnesium, iron, and zinc, as well as cause acid indigestion.

Phytic acid has powerful anti-nutritional effects because it binds to minerals in your food to form phytates, which makes those minerals unavailable to your digestive system. It also inhibits enzymes in the body that are vitally important for digesting food properly. The high level of phytic acid in nuts, seeds, grains, beans, and lentils is a serious problem in the modern diet, resulting in many health problems including tooth decay, nutrient deficiencies, lack of appetite, and digestive problems.

The phytic acid in nuts, seeds, grains, beans, and lentils can be removed by soaking and sprouting them. Historically, indigenous cultures always did this before consuming them or feeding them to their animals. This is not done in modern day society, to the detriment of human and animal health. This is why my cookbooks Include the steps of preperation, which includes making these foods free of the phytic acid and enzyme inhibitors.

If you are buying gluten-free products, make sure they are sprouted and whole-grain, or sprouted beans, sprouted lentils, sprouted rice, sprouted, and check the sugar content. I have found that even in the seemingly healthiest packages at the “healthy grocery stores,” the gluten-free foods are alarmingly high in sugar. It is extremely important to find ones that are low in added sugar.

So, in conclusion, as we get into the holiday season and we are out dining/ partying at places where there may be a lot of carbohydrate choices, try picking the healthiest ones and avoiding the ones that can damage your health and well-being.

copyright@nancyaddison2014

Please, leave a comment and join in the conversation!

I’d love to hear from you!

The post The Real Deal With Carbohydrates appeared first on Organic Healthy Life - Nancy Addison - Nutrition.

I was on KTXD TV channel 47, The Broadcast, yesterday with Lisa Pineiro talking about Healthy Children’s Snacks.
We were shooting off site at the Parks Mall in Arlington, Tx.
Here is the link for the show segment.

http://www.ktxdtv.com/story/26226420/packing-healthy-school-lunches

The post Healthy Snacks For Children With Nancy Addison and Lisa Pineiro on The Broadcast appeared first on Organic Healthy Life - Nancy Addison - Nutrition.