PIVOT Nutritional Advice: Choose Your Food Wisely – Vitamins/Minerals

 

 

Vitamins and minerals are substances contained in food that our bodies need to function properly, but in relatively small amounts compared to the components we have already discussed.  Vitamins were only discovered in the past 100 years when they were chemically synthesized.

Now that they are readily created in labs many people seem to think vitamin supplementation is necessary for proper nutrition.  But those artificially made vitamins actually absorb very poorly.  In reality, a correctly balanced diet of real food should contain plenty of the vitamins and minerals you need so there is no need to take them in pill form unless you have been identified as having a specific deficiency.

If you still want to take a vitamin supplement I would suggest one that is made with whole foods rather than synthesized vitamins.  This means the label should include ingredients that you understand, like powdered fruits and vegetables instead of scientific names of molecular compounds.  These whole food vitamins cost more than your standard multivitamin, but your body absorbs much more of them.  Take vitamins with food and discontinue or lower your dose if they cause side effects to your digestion.

Most all of the food sources we have already discussed are vitamin rich, so a blend of them all will provide the nutrients your body needs.  Make sure foods are fresh, minimally processed and lightly cooked to make sure your the nutrients are most potent and readily available to your body.  Some particularly vitamin/mineral-rich whole foods you can incorporate into your diet include molasses, bee pollen, berries, several different herbs, flax seeds, chia seeds, hemp seeds, and organ meats if you are open to them (from hormone-free, antibiotic-free sources.)

 

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Post by Jacqueline Gabardy, L.Ac. of Pivot Acupuncture & Herbs

PIVOT Nutritional Advice: Choose Your Food Wisely – Fiber

Fiber is a complex starch molecule which we do not digest.  It is plentiful in plants, so a properly balanced diet should contain plenty.  It helps move food through our digestive tract to keep us having regular bowel movements and getting plenty of it daily helps to fill us up faster, prevent spikes in blood sugar or fat absorption, and keep our intestines healthy.

Keep in mind that fiber will break down as it is cooked, so a vegetable that is cooked until it is mushy will not contain as much fiber as one that is lightly steamed.  Raw vegetables contain the most fiber, but this actually makes it more difficult for our bodies to breakdown and extract all of the nutrients.  If digestion is weak, too many raw foods can prevent proper absorption of essential nutrients.  Fermenting or lightly cooking vegetables makes them much easier to digest, but as with most things balance is key.

Sources:

• Fermented or lightly cooked vegetables, nearly any vegetable will do
• Fruit in moderation, especially fruit with low sugar content
• Nuts and seeds, fresh ground flax seeds are an excellent source
• Beans and legumes, sprouted or soaked then cooked fresh
• Whole grains, oatmeal or wheat bran are excellent sources

Avoid:

• Fiber supplements like Metamucil
• Too many raw vegetables – especially when the weather is cold or you feel cold
• Large amounts of starchy vegetables like potatoes
• Pre-ground flax seeds
• Canned beans
• Instant oatmeal or rice

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Post by Jacqueline Gabardy, L.Ac. of Pivot Acupuncture & Herbs

PIVOT Nutritional Advice: Choose Your Food Wisely – Fats/Oils

 

 

Fats and oils have gotten a bad reputation in the past few decades of fat-free fad dieting, but good fats are actually extremely important to a healthy body, especially our skin and digestive system.  Switching out good fats for unhealthy ones can be key to proper weight management.

Many of the vitamins our bodies need to absorb are fat-soluble (A, D, E and K) so they need to eaten along with fats to help them absorb into the body.   A balanced diet with plenty of whole foods should supply this with no problem.

Sources:

• Fresh quality meat, especially fresh fish
• Cage-free Eggs – the darker the yolk the better
• Nuts and seeds, especially fresh ground or soaked flax, sesame, chia, hemp, almonds or walnuts
• Many different vegetables – especially olives and avocados
• Extra Virgin Olive Oil
• Raw grass-fed butter, cream and whole milk
• Coconut Oil
• Grapeseed Oil
• Walnut Oil

Avoid:

• Any oils that are hydrogenated or partially hydrogenated – these are some of the worst foods for our bodies, they are prominent in processed foods so watch out for them
• Factory farmed meat or eggs – many of the animals in factory farms are grain fed so they bulk up, but this often leads to disproportionate fat levels in the meat compared to those raised on grass and other natural food sources; factory farmed eggs are usually from grain-fed chickens which results in lower nutrients and good fats in the eggs
• Soybean Oil
• Corn Oil
• Cottonseed Oil
• Palm Oil

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Post by Jacqueline Gabardy, L.Ac. of Pivot Acupuncture & Herbs

PIVOT Nutritional Advice: Choose Your Food Wisely – Carbohydrates/Starches/Sugars

Carbohydrates, starches and sugars are all one in the same.  A sugar is a simple, small molecule which is more quickly absorbed, and a starch is a longer chain of sugars that takes a bit more work to break down but still has the same effect on the body.  Carbohydrate is an umbrella term for both.

Carbohydrates play an important role in our diet and metabolism because they supply a quick and easy way for our body to get energy.  The problem with these arise when they are over consumed and overly processed in for forms of white flour, white sugar, corn syrup, corn starch and the like.  These processed forms of carbohydrates contain virtually no other nutrients and so they absorb much faster, creating peaks in blood sugar which is not only harmful to the body but also fuels our cravings for even more sweets.

The best source of carbohydrates are real whole food sources.  These foods are richer in nutrients like fiber, protein, antioxidants, vitamins and minerals than processed foods.  Eating real foods allows a slower absorption of the carbohydrates they contain so blood sugar does not peak and crash.

Sources:

• Root vegetables
• Squash
• Whole grains
• Beans and other legumes
• Fruits, preferably with lower sugar concentrations like berries, melon, apples, guavas, oranges – keep in mind dried fruits and fruit juices have more concentrated sugars, so enjoy in moderation
• Small amounts of natural sweeteners in serious moderation – maple syrup, molasses, organic cane sugar, raw honey, agave syrup, dates or coconut sugar

Avoid:

• Too many wheat, corn, or soy products (they are in so many different products that they can quickly throw off the balance of our diet)
• Highly processed sugars like white sugar or high fructose corn syrup
• Highly processed grains like white flour or corn starch
• Too much of high sugar fruits like bananas or grapes
• Artificial sweeteners, most of these have a similar effect on the body as sugar does, in some cases they are even more harmful

PIVOT Nutritional Advice: Choose Your Food Wisely – Protein

 

 

Protein is one of the most important components in our bodies.  It is used structurally to build strong muscles and organs, but also all over the body in each cell in the form of enzymes, cell receptors, cell markers, hormones and more.  I cannot stress enough the importance of getting a good amount of quality protein for a proper functioning body.

Sources:

• Grass-fed and pasture-raised meat (free of hormones and antibiotics)
• Cage-free hormone-free poultry and eggs
• Fresh wild fish
• Beans and other Legumes, sprouted or soaked and boiled
• Plenty of vegetables – especially dark leafy greens like kale, cabbage, chard, broccoli, or brussel sprouts
• Nuts and seeds, sprouted or soaked
• Raw Dairy (unpasteurized, non-homogenized, antibiotic and hormone free) preferably minimally processed products like whole milk, cream, cheese, kefir or yogurt
• Whole grains (pairing these with beans will create a complete protein)

Avoid:

• Processed protein powders or protein bars
• Soy – it is extremely inflammatory to the digestive system unless it is fermented
• Meat that has been raised with hormones or antibiotics
• Factory farmed eggs
• Fake meats made from soy or wheat protein
• Canned food

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Post by Jacqueline Gabardy, L.Ac. of Pivot Acupuncture & Herbs