do you need carbs? 7 myths of low carb dieting
Do you need carbs? Some people emphatically claim no. Others fervently state that you do. There is a lot of conflicting advice on weight loss and diets out there. How can you figure out what is true in the midst of all that noise? Read on to debunk 7 low-carb diet myths. 1. A Low Carb Diet Lacks Nutrients One of the prevalent myths out there is that a long term low carb diet doesn’t provide enough nutrients such as B1 and folate which are found in grains. Yet, the truth is that there are many sources of these nutrients in other foods such as peanuts, flax-seed, pork, asparagus, and macadamia nuts. 1 serving of each of these yields the full daily requirement for adults. Folate (vitamin B9) is found in plenty of low-carb leafy vegetables such as avocado, spinach, asparagus, and Brussel sprouts. Calcium is easily obtained from low-carb diets that include cheese and yogurt, fish, almonds and spinach, collards and kale. At the end of the day, the trick to sufficient nutrients is eating a diet that consists of a wide range of foods. A well-designed low carb diet includes dairy products, nuts, seeds, fruit, low carb vegetables and meat, fish and poultry. You can get the essential nutrients your body needs during a low carb diet. For those on a long term low carb diet, your doctor may recommend vitamin D and magnesium supplements. It’s important to note that these nutrients are lacking in a regular American diet and not just in low-carb diets. 2. Low Carb Diets are Not Sustainable You hear this phrase a lot when people want to knock low carb diets. Sure, the disadvantages of low carb diets are that you won’t be eating a white bread peanut butter sandwich every day. But just like people can go years without eating junk that isn’t good for them including highly processed foods and snacks, it is possible to spend years on a low carb diet. Eating fresh, healthy, whole foods is sustainable and healthy. Sure, it may take some getting used to. Especially when you first start changing your bad habits into good ones. But that doesn’t mean that you won’t be able to keep it up over the long haul. 3. The Only Thing That Matters is Calories There is a lot of buzz around the importance of calories. Many people believe that as long as you are eating fewer calories than you burn off, it doesn’t matter what you eat. This is known as calories in, calories out. Some people claim that the low carb diet only works because people tend to eat fewer calories on this plan. Plus, eating a diet based on healthy fats and protein with limited carbohydrates makes people feel full after eating much less. That way they are able to lose weight and stick to their meal plan without feeling starved. At the end of the day, it’s not an if/or answer. Calories are important to losing weight. After all, you could eat nothing but chocolate and still consume the ideal number of calories for weight loss. But you won’t lose any weight. A calorie is a calorie. But all sources of calories are not equal. 4. Low Carb Weight Lost Comes From Water Weight Another popular myth about the low carb diet is that you only lose “water” weight on this diet. But, research debunks this myth easily. For one thing, low carb diets reduce insulin levels in the body. When this happens, your kidneys shed extra water and sodium. This is a good thing! Why would you want to carry around pounds of excess water in your body? Also, your body stores a lot of carbohydrates (known and glycogen) in your muscles and liver. This glycogen binds with water. Whenever a person cuts down on carbs, the glycogen stores in the body go down (along with the water bound to that glycogen). That’s why low carb diets lead to less water weight in the early days. Yet, studies show that low carb diets also reduce body fat, especially around the mid-section. One 6-week long study on low-carb diets found that the participants lost 7.5 pounds of fat, but gained 2.4 pounds of muscle. 5. You Need Carbs for a Well Balanced Diet A low-carb diet is not the same as a no-carb diet. On a well-designed low-carb diet, you’ll eat a huge amount of vegetables, berries, nuts, and seeds. And you’ll still consume anywhere from 50-150 grams of carbs each day. This means that you can have a bit of oats or potatoes and some fruit during the day. The only things you’ll be cutting from your diet are the low-nutrient, highly processed grains that humans have been buying off shelves for the past few hundred years. Cakes, white pasta, and rice can go. Apples, oats, barley and sweet potatoes can stay. The type of carbohydrate is vital when discussing the merits of carbs. 6. Carbs are Bad, Bad, Bad On the other end of the spectrum are people who think that carb is a four-letter word. While too many carbs can cause many health problems, whole food sources of carbohydrates aren’t bad for you. A sweet potato, for example, has many health benefits. They are high in fiber and have anti-inflammatory properties. Plus, they are loaded with vitamin A as well as vitamin C, potassium, vitamin B5, vitamin B3, vitamin B6, and much more. 7. Low-Carb Diets Are No Good for Athletes There are rumors that low-carb diets ruin your physical performance. This may be true at the beginning of this diet as your body adapts to burning fat instead of carbs. And while most athletes eat a high-carb diet, there are several studies that show that low-carb diets help with endurance exercises. So, Do You Need Carbs? Thanks for reading. We hope this article has shed some light on the most common myths surrounding low carb diets. Do you need carbs? The answer is yes, but you need the right kind. Can you live without carbs? If you’re talking about white bread and donuts, then the answer is yes. You can, and you should. If you’ve struggled with diets in the past, it’s time to learn more about the ChiroThin Weight Loss Program.
can this subscription make you healthy
Imagine a weekly box of ultra-fresh, flavor to the max, organic, nutrient-dense produce at a reasonable price all while supporting your local farmers? Have you ever had or thought of becoming CSA member? CSA = Community Supported Agriculture.Community Supported Agriculture is a unique agreement between a farm and the local community. Members pay in advance each year for a weekly share of farm grown produce. As members of a CSA, you join with the farmers in both the benefits — bountiful crops, community, produce variety, direct relationship with farmers, access to u-pick, etc. — and the risks — bad weather, disease outbreaks, weeds. Each week you will have the privilege of eating vibrant, just-harvested produce!Say goodbye to wilted greens and tasteless tomatoes. Your produce will be harvested when it’s ripe and, in most cases, find its way into your kitchen within a day of being picked. This means better flavor and more nutrient-rich produce.With a CSA share you can expect have some vegetable diversity - have you ever tried Broccolini? - You’ll want to! You can have the opportunity to grow relationships with like-minded community members, and even the possibility to volunteer on the farm for a free or discounted share.More Plus ++You’ll also find that many local farms have other offerings, such as fresh maple syrup, honey from their own bees, a meat share if they raise cattle and beautiful eggs from pasture-raised chickens, raw milk or butter too. Many farmers will also have local farm stands if you are lucky to live close by or take a country drive to pick up more fresh goodies!How to join: Browse online Local Harvest (localharvest.org). Run by a small team of longtime food activists and passionate foodies, Local Harvest is a national directory that lists over 30,000 family farms and farmers markets, along with restaurants and grocery stores that feature local food. You could also visit your local farmers market and ask if they offer a CSA and you will be sure of getting a box of bountiful food each week.You’ll find that the details of each farm’s CSA will vary, but generally speaking most will offer either a full or half share – Share with a family member or neighbor to split the cost and pickups is a great option too!Typically, a full share will range from $300-600 and will start in early spring, ending around Thanksgiving. I encourage you to either call or stop by your local farm to ask them about share prices, amounts of produce distributed, and length of season.OMG now what will I do with all this in-season produce each week?This now provides a wonderful opportunity to exercise your creativity in the kitchen! Stay Positive!You are embracing HEALTHY! ALIVE GOOD NON FACTORY MADE FOOD THAT’S GOOD FOR YOU AND YOUR FAMILY!!!Try new recipes, explore new cooking methods, and challenge yourself to make those weekly repeats in a few different ways. FYI I post many recipes and ideas on my Instagram page Healtyrosz or Facebook – Pinerest is also a great resource.Too much basil? Freeze some pesto. Over-abundance of zucchini? Bake some bread. Something you really don’t like? Share with a friend.So...what are you waiting for? Your ultra-fresh, flavor to the max, organic, nutrient-dense produce is in season! Get out there and crop share!https://www.localharvest.org/Here is a great way to also reap the benefits of adding more fresh produce:Plan a visit to a local farm market, so many are popping up….support local farmers!!!!Grow your own, try raised bed gardening, or container plant a few items-even if it’s just fresh herbs…..basil, cilantro, parsley, thyme, oregano, rosemary or sage! Most container pots reseed new again each year!
YOUR COOKWARE IS IMPORTANT
The two types of cookware you should avoid completely Hands down, one of the most important tools in a healthy kitchen is quality cookware. It’s a purchase that you’ll hopefully make once in a lifetime, yet we often go for what’s cheap and easy. Spoiler alert — nothing cheap or easy will ever benefit your pocketbook or health. In this article we’re going to cover the two types of cookware you’ll want to avoid, and which options are going to be the best long term investment for your kitchen and your body. The most popular, yet arguably the most toxic option people purchase is non-stick cookware with a plastic coating like Teflon. When Teflon is manufactured, a man-made chemical called Perfluorooctanoic acid (PFOA), also known as C8, is used in the process. PFOA is the most persistent synthetic chemical known to man and is found in the blood of nearly every person tested 1. Toxicologist Tim Kropp, Ph.D., a senior scientist with the Environmental Working Group, finds the situation alarming. He exclaims, “doesn't break down -- ever…It would take your body two decades to get rid of 95% of it, assuming you are not exposed to anymore. But you are.” Further, PFOA has been linked to birth defects, increased cancer rates, and changes to lipid levels, the immune system, and liver. It is likely a human carcinogen and it is highly persistent in the environment 2. The second cookware option you’ll want to avoid is aluminum. While aluminum is the most abundant metal in the earth's crust and occurs naturally in soil, water, and air, its use is also widespread among many consumer products. You can find aluminum used and distributed in cookware, antacids, astringents, buffered aspirin, food additives, antiperspirants, and cosmetics. Specifically, aluminum cookware has been shown to leach a significant amount of aluminum into food during cooking, which could pose a toxicity threat. In humans, high levels of aluminum in the body have been shown to cause brain and bone disease, while studies in animals have shown that the nervous system is a sensitive target of aluminum toxicity 3. The EWG has placed aluminum on their “watch list” due to its extensive use and the uncertainty surrounding this metal and its long term, cumulative health effects 4. For these reasons, avoiding aluminum exposure in your cookware is generally a good idea. Now that we’ve covered the two types of cookware to completely avoid, let’s move onto the two types of cookware you want to have in your kitchen. Oh, and if you’re wondering how to cook your morning omelet without major sticking…we’ll cover that too. Your first option is going to be stainless steel. Stainless steel is easy to maintain, heats up quickly and evenly, can be put in the oven, and will last a lifetime. If the financial commitment of a new stainless steel set is too steep, simply start by purchasing the pieces you use the most and build your perfectly curated collection overtime. The most common complaint with stainless steel cookware is the fact that foods stick. This could happen if you don’t have the proper technique! To ensure a perfect non-stick surface be sure to heat the pan first, add your healthy fat or oil, and then the food. With some practice, it’ll become quite easy, promise! The second option is cast iron. The first known use of cast iron cookware was during the Han Dynasty in China, around 220 A.D. Casting techniques became widespread in Europe by the 16th century, and since then, this versatile equipment has been a staple in households all over the world 5. Cast iron is non-stick, easy to clean, very inexpensive, basically indestructible, will last a lifetime, and is visually appealing. Well maintained cast iron can be passed down for generations making this not only healthy for you but a better way to create a healthy legacy in your family! Cast iron does require maintenance and care through proper “seasoning” to keep them rust-free and non-stick, but this process is quick and easy. Be sure to follow the manufacturer's guidance on how to do this! There we have it — the two pieces of cookware to avoid and the two to go out and purchase today! Happy cooking. Sources 1. DeNoon, Daniel J. “Is Teflon Chemical Toxic? EPA Seeks Answers.” WebMD, WebMD, 13 Jan. 2005,www.webmd.com/cancer/news/20050113/is-teflon-chemical-toxic-epa-seeks-answers#1. 2. Ewg. “New Study and New Dangers of the Old Toxic Teflon Chemical.” EWG, www.ewg.org/enviroblog/2009/01/new-study-and-new-dangers-old- toxic-teflon-chemical. 3. “Toxic Substances Portal - Aluminum.” Centers for Disease Control and Prevention, Centers for Disease Control and Prevention, 21 Jan. 2015, www.atsdr.cdc.gov/phs/phs.asp?id=1076&tid=34. 4. “Food Additive ‘Watch List.’” EWG, www.ewg.org/research/ewg-s-dirty-dozen-guide-food-additives/food-additive-watch-list 5. Bomberger, Sabrina. “The History and Resurgence of Cast Iron Cookware.” WebstaurantStore, WebstaurantStore, 6 July 2016, www.webstaurantstore.com/blog/2072/history-and-resurgence-of-cast-iron-cookware.html.
this powerful spice combats inflammationand reduces pain
Imagine you were lucky enough to get your hands on an ancient plant known to combat inflammation, pain, and disease? What if I told you your local health food store probably has it for a few bucks? Well, it’s true— I’m referring to none other than the golden-hued powerhouse, TURMERIC! Native to India and Southeast Asia, this golden spice has been used to give color and taste to food preparations since ancient times and has remained a mainstay herb in botanical medicine for thousands of years in the Ayurvedic tradition. With a pungent, earthy-sweet taste and a stunning golden-orange hue, turmeric is most commonly found and used as a dried, powdered spice, but it can also be found in it’s fresh, root form. Raw turmeric is the root portion of the plant Curcuma longa. With papery skin and a knobby appearance, the unprocessed form of this root bears a strong resemblance to ginger root. That resemblance is not a coincidence though, as turmeric, ginger, and cardamom are plants all belonging to the Zingiberaceae family—also known as the ginger family1. Turmeric's effects on health are generally centered upon an orange-yellow colored, lipophilic polyphenol substance called curcumin, which is acquired from the rhizomes of the herb. Curcumin is known to have antioxidant, anti-inflammatory, anticancer effects and, thanks to these effects, have an important role in prevention and treatment of various illnesses ranging notably from cancer to autoimmune, neurological, cardiovascular diseases, and diabetes2. Traditionally, this spice has been used in Ayurveda and folk medicine, but modern science has provided the scientific basis for the use of turmeric against such disorders3. Today you can find turmeric supplements anywhere you go, but I strongly urge you to utilize the organic spice or root in your cooking instead, as these forms are the healthiest and most bioavailable for our bodies. There are infinite ways to use this incredible golden spice, so play around with it and decide what you like best. As a general rule of thumb, 1 inch fresh turmeric = 1 tablespoon freshly grated turmeric = 1 teaspoon ground turmeric4. To get you started, here is a quick and delicious Golden Milk recipe to help you get your daily dose! Enjoy. Golden Milk Ingredients • 1 cup coconut or macadamia nut milk (or your milk of choice)• ½ tsp ground cinnamon• ½ tsp ground turmeric • ¼ tsp ground ginger• pinch of ground black pepper• 1 tsp raw honey (or your sweetener of choice), optional . 2. Kocaadam, Betül, and Nevin Şanlier. “Curcumin, an Active Component of Turmeric (Curcuma Longa), and Its Effects on Health.” Critical Reviews in Food Science and Nutrition, U.S. National Library of Medicine, 2 Sept. 2017, . 3. Gupta, Subash C, et al. “Multitargeting by Turmeric, the Golden Spice: From Kitchen to Clinic.” Molecular Nutrition & Food Research, U.S. National Library of Medicine, Sept. 2013, . 4. Han, Emily. “What's the Difference Between Fresh and Dried Turmeric?” Kitchn, Apartment Therapy, LLC., 2 May 2019, .
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