Eat To Live, Don't Live To Eat

I am a recovering binge and emotional eater. I use to live my life just to eat. The only thing that mattered or that I wanted to ever think or talk about was food. I ate whatever I wanted whenever I wanted and didn't ever give it a second thought until after I would be finished. Many times I would cry after a binge session and felt helpless. How it happened I do not know but it just kept getting worse. I would order a 12" pizza and garlic fingers for myself (and finish it in one sitting). A baguette was a snack before supper. I upsized everything I possibly could and many times would still be hungry so I would go home and continue to eat. My freezer was always overflowing with pre-packaged foods and I also drank a few times a week. I treated my body like shit for years (and thought of my body that way too) so fixing the damage will take time but since 2011 I started to take the steps to creating a healthier version of me. I knew it was either trying to live a healthier lifestyle or increase my chances for illness/diseases and/or being on medication sooner rather than later. I always have had a fear of death and want to be able to live my life to the fullest for as long as I can. That decision has been the best decision I have made for myself.

I knew absolutely nothing about many of the foods I now eat. In fact, I didn't even know they existed. I had to do my own research to figure it all out. It can be very discouraging and frustrating especially when you read conflicting messages. The best message I can pass on is to eat to fuel your body rather than for pleasure (of course, a treat every once in a while is okay!). By reaching and researching what is needed for ultimate body function it has helped me understand and be able to appreciate the food that I eat and reinforce why I eat the foods I do.

Below is a guide on how to read a nutritional label that is found on the back of food packages, various food substitutes that are available and a list of common vitamins & minerals with a brief description of each. There are many reports claiming to help with many chronic illnesses/diseases and as contraversy as these reports/studies may be I think everyone can agree that all these vitamins and minerals play an important role in our bodies and they are needed for optimal function. Once deficient in these vitamins and minerals the probability of illness/diseases would increase since our bodies are not able to function as intended.

Serving Size represents the amount of food referenced in the nutritional facts table.

%Daily Value (DV) is a quick way to know if a packaged food contains a little or a lot of a nutrient and is based on a 2,000 calorie diet. A %DV of 5 is considered low while a %DV of 15 is considered high. The nutrients you may want more of in your life include: fibre, vitamin A, calcium, and iron while the nutrients you may want less of in your life include: fat (especially saturated and trans fat) and sodium.

Calories are the amount of energy in food. Carbohydrates, fat and protein are nutrients that provide calories. Our body uses calories all the time (including when we sleep) so we need to replenish those calories. Eating more calories than recommended usually causes weight gain while eating fewer calories than recommended usually causes weight loss.

Fat is important to our health. Fat is composed of building blocks called fatty acids - monounsaturated, polyunsaturated and saturated. It gives us energy, helps absorb vitamins A, D, E and K and helps with our growth and development.

Unsaturated (ie monounsaturated or polyunsaturated) fats are the healthy fats that we want to add to our diet because it has been shown to help lower cholesterol levels and reduce the risk of heart disease. Even though this is our healthy fat having too much may lead to having too many calories and may cause weight gain which will increase your risk of developing obesity, type 2 diabetes, heart disease and certain types of cancer.

Monounsaturated fats can be found in avocados, nuts & seeds and vegetable oils such as canola, olive, peanut, safflower, sesame, and sunflower.

Polyunsaturated fats can be found in fatty fish such as herring, mackerel, salmon, trout, nuts & seeds and vegetable oils such as canola, corn, flaxseed, soybean, and sunflower.

Saturated fat is the unhealthy fat that we want to minimize in our diet because it has been shown to raise LDL (aka"bad" cholesterol) levels. High LDL-cholesterol is a risk factor for heart disease. Saturated fats can be found in beef, chicken, lamb, pork, veal, coconut, palm and palm kern oils, dairy products (such as butter, cheese, whole milk), lard and shortening.

Trans fat is synthetically prepared by "partial hydrogenation." The process converts a liquid oil to a solid fat. It has also been shown to raise LDL (aka "bad" cholesterol) levels and also lower HDL (aka "good" cholesterol) levels. A low level of HDL-cholesterol is also a risk factor for heart disease.

Cholesterol is a type of fat that is actually made by the body. However, it is also found in some foods.

Sodium is an ingredient found in table salt as well as many foods. Sodium is mainly added to food to preserve it or flavour it. We require some salt for our health however; too much sodium (or too little) can cause high blood pressure which is a factor for increasing our risk of heart attack and stroke.

Carbohydrates are the body's main source of energy/calories. Carbohydrates are the main source of blood glucose (energy) which is either used directly or stored as fat (if consuming more than our bodies use).

They are divided into 2 groups - simple carbohydrates and complex carbohydrates. The main carbohydrates are fiber, starch and sugars. Simple carbohydrates include: fructose (fruit sugar), sucrose (table sugar), and lactose (milk sugar) along with other sugars. Complex carbohydrates include: fiber and starches. A diet higher in simple carbohydrates may lead to diabetes (high blood sugar) and hypoglycemia (low blood sugar)

Fiber is found in fruits, legumes (such as dried beans, lentils, peas, soybeans), nuts and seeds, vegetables, whole grains (such as whole grain breads, cereals, crackers and pasta), brown rice, hulled barley, oats. Starch is found in beans, bread, cereal, pasta, potato, rice, vegetables and any foods made with flour. Sugars are found in fruit, juice, milk and some vegetables and are added to many prepackaged foods such as baked goods, candy, ice cream and soft drinks.

Fiber is a carbohydrate that needs special attention because most fiber is non-digestible. Why eat it if it isn't going to be digested? Fiber may help bowel regularity, lower blood cholesterol levels (by binding with certain substances that would normally result in the production of cholesterol and therefore eliminates it from the body), reduces the risk of colon cancer and helps you feel full for longer.

Sugars are a type of carbohydrate. Sugars are used in cooking and baking to add flavour, a sweet taste and the right texture to certain foods. Sugars can also be used to preserve foods. An important fact to keep in mind when reading nutrition labels: 4 grams of sugar = 1 teaspoon.

Protein is essential for growth/development and is a source of energy/calories and helps build and repair body tissues. It is needed to produce hormones, antibodies, enzymes and tissues. It also helps provided the proper acid-alkali in the body.

Our bodies break up protein into amino acids. Amino acids are considered the building blocks of all proteins and are separated into two categories: essential amino acids and non-essential amino acids. Essential amino acids need to be consumed because our bodies do not produce them. If our diet is deficient in essential amino acids our body will suffer (obviously).

Essential Amino Acids (found in food sources)
Isoleucine*
Leucine*
Lysine
Threonine
Tryptophan
Methionine
Histidine
Valine*
Phenylalanine
Arginine
*Branched-chain amino acids

Valine*, leucine* and isoleucine* stimulate muscle protein synthesis and help to prevent muscle breakdown.

Non-Essential Amino Acids (produced by our bodies)
Asparagine
Cysteine
Alanine
Asparatate
Glutamate
Glutamine
Proline
Glycine
Tryosine
Serine

Complete proteins (that include ample amount of the essential amino acids) include: meat, fish, poultry, soybeans, cheese, eggs and milk. Incomplete proteins (that include only some of the essential amino acids) include: grains, legumes, and leafy vegetables. Eating a combination of incomplete proteins can provide your body with complete proteins because the amino acid that is lacking in one food may be available in another (ie combining beans and brown rice vs. eating just beans or just brown rice). Eating combinations of incomplete proteins result in your body obtaining a complete protein.

Reference: Health Canada

Vitamins & Minerals

Vitamins that are protein-bonded (as found in food or natural supplements) are absorbed, utilized and retained in the tissues better than synthetic supplements that are not protein-bonded. Since Shakeology has been formulated from natural ingredients it stands out from other shakes on the market.

Water soluble vitamins include the B-complex vitamins and vitamin C. They cannot be stored in the body and is therefore required daily.

Oil soluble vitamins include vitamins D, A, E & K. These can be stored in the body’s fatty tissue & the liver.

Vitamin A may help keep skin healthy, good night vision and is part of normal bone growth. It can be found in dairy products (such as cheese and milk), eggs, fish and seafood (such as herring, mackerel, oysters, salmon, tuna), leafy green vegetables (such as collards, kale, spinach, Swiss chard),liver, orange fruit (such as apricots and cantaloupe), and orange vegetables (such as carrots, pumpkin, squash, sweet potato). Carotenoids are related to vitamin A with beta-carotene being the most widely known. The liver converts beta-carotene to vitamin A.

Vitamin B1: Thiamin enhances circulation, assists in blood formation, carbohydrate metabolism and the production of hydrochloric acid (stomach acid) for proper digestion as well as optimizes brain function. It is needed for proper muscle tone of the intestines, stomach and heart.

Vitamin B2: Riboflavin necessary for red blood cell formation, antibody production, cell respiration and growth. It aids in the metabolism of carboyhydrates, fats and proteins. Vitamin B2 and vitamin A combination maintains and improves the musus membranes in the digestive tract. It also helps with the absorption of vitamin B6 and iron. It is required for the metabolism of the amino acid, tryptophan.

Vitamin B3: Niacin, Nicotinic acid, Niacinamide is needed for proper circulation and healthy skin. It helps with the functioning of the nervous system, metablisim of carboyhydrates, fats and protein as well as the production of hydrochloric acid (stomach acid).

Vitamin B6: Pyridoxine affects both physical and mental health. It helps if we suffer from water retention and is required for hydrochloric acid (stomach acid) and the absorption of fat and proteins as well as vitamin B12. It also helps with maintaining the sodium and potassium balance in our bodies. It is needed for normal brain function and the synthetisis of nucleic acids, RNA and DNA.

Vitamin B12: Cyanocobalamin needed to prevent anemia (deficiency of red blood cells or of hemoglobin in the blood). It is also required for proper digestion, synthesis of proteins and the metabolism of carbohydrates and fats. It aids in cell formation and cellular longevity while preventing nerve damage. It is linked to production of acetycholine (neurotransmitter) that assists memory and learning. It has also been shown to help with sleep.

Choline needed for proper transmission of nerve impulses, galbladder regulation, liver function and lecithin formation. It aids in hormone production and minimizes excess fat in the liver.

Folate is our brain food! It is needed for energy production and the formation of red blood cells. It aids in the proper formation and function of white blood cells. It is important for healthy cell division and replication.

Inositol is vital for hair growth and helps reduce cholesterol levels.It helps prevent hardening of the arteries and plays a role in the formation of lecithin and the metabolism of fat and cholesterol. It also helps remove fat from the liver.

Vitamin C an antioxidant that helps with tissue growth and repair, adrenal gland function and healthy gums. Additionally, it also aids in the production of anti-stress hormones and interferon (immune-system protein). It is needed for the metabolism of folic acid, tyrosine (amino acid) and phenylalanine (amino acid). It can be found in broccoli, brussels sprouts, citrus fruit and juice like grapefruit and orange, guava, kiwi, papaya, red cabbage, snow peas, strawberries, and sweet peppers.

Vitamin D is required for the absoprtion and utilization of calcium and phosphorus. There are a few forms of vitamin D: D2 which comes from food sources, D3 which is synthesized in the skin when we are exposed to sun and D5 which is the synthetic form. Vitamin D2 needs to be actived by the liver and then kidneys before it becomes fully active.

Vitamin E is an antioxidant that improves circulation, is necessary for tissue repairs as well as promoting normal blood clotting and healing. It reduces scaring from a wound and reduces blood pressure. As well, it maintains healthy nerves and muscles. It promotes healthy skin and hair. It prevents other fat soluble vitamins from being destroyed by oxygen and aids in the utilization of vitamin A. Vitamin E is grouped as a family as 8 different but related molecules. The two main groups are: tocopherols and tocotrienols with each group containing alpha, beta, gamma and delta forms. The d-alpha-tocopherol (natural form) is better used by our body than the synthetic form. The synthetic form is listed as dl-alpha-tocopherol.

Vitamin K is required for the production of prothrombin which is essential for blood clotting. It is also essential for bone formation and repair and promoting healthy liver function. Again, there are different forms of vitamin K. Vitamin K1 (phylloquinone or phytonactone) comes from plants; vitamin K2 (family of substances called menaquinones) is made by intestinal bacteria and vitamin K3 (menadione) is synthetic.

Bioflavonoids are not true vitamins but are sometimes referred to as vitamin P. They are essential for absorption of vitamin C and therefore the two should be taken together.Our bodies cannot produce these so they have to be supplied by our diet. They relieve pain, bumps and bruises.

Coenzyme Q10 is a vitamin-like substance found in all parts of the body. The actions are similar to vitamin E. It aids in circulation, stimulates the immune system, increases tissue oxygenation and is known for it's anti-aging effect which is a popular ingredient to add to moisturizers.

Minerals that are required for optimal health can also be difficult to eat in the right amount in our diet alone (similar situation with vitamins). Supplements like Shakeology help us get the required amounts which saves us on calories and our budget while making our bodies healthy & happy.

Boron "The Maintainer" is required in trace amounts for healthy bones and muscles growth because it assists in the production of natural steroid compounds within the body. It is also necessary for the metabolism of calcium, phosphorus and mangnesium. It enhances brain function, promotes alertness and plays a role in how the body utilizes energy from fats and sugars. Most of us are not deficient in boron.

Calcium "The Knitter" forms the structure of your bones and teeth and helps muscles work. It can be found in milk and milk alternatives (such as yogurt, cheese and fortified soy beverage), dark green vegetables (such as broccoli, kale and spinach), salmon or sardines canned with bones.

Chromium "The Energizer" is needed for energy because it is involved in the metabolism of glucose. It is also needed for the synthesis of cholesterol, fats and proteins.

Copper aids in the formation of bone, hemoglobin, red blood cells and works in balance with zinc and vitamin C to form elastin (skin protein). It is involved in the healing process, energy production, hair and skin colouring and taste sensitivity. It is also needed for healthy nerves and joints.

Geranium improves cellular oxygenation which helps fight pain and keep immune system functioning properly.

Iodine "The Metabolizer" is only needed in trace amounts and it helps metabolize excess fat and is important for physical and mental development as well as maintaining a healthy thyroid gland.

Iron "The Frisky Horse" helps produce red blood cells and transports oxygen throughout the body. It is the mineral found in the largest amount in blood.

Magnesium "The Relaxer" is a catalyst in enzyme activity and assists in calcium and potassium uptake.

Manganese "The Lover" only required in very small amount for protein and fat metabolism, healthy nerves and immune system and blood sugar regulation.

Molybdenum is an essential mineral that is only required in small amounts for nitrogen metabolism. It promotes normal cell function and aids in the activation of certain enzymes. It supports bone growth and strengthening of the teeth.

Phosphorus is required for blood clotting, bone and tooth formation, cell growth, contraction of the heart muscle, normal heart rhythm and kidney function. It also assists the body in the ultilization of vitamins and the conversation of food to energy. A proper balance of magnesium, calcium and phosphorus shuold be maintained at all times.

Potassium "The Great Alkalizer" is important for a healthy nervous system and a regular heart rhythm. It helps prevent stroke, aids in proper muscle contraction and works with sodium to help maintain the body's water balance. It is important for chemical reactions within the cells, regulating the transfer of nutrients through cell membranes and aids in maintaining stable blood pressure and in transmitting electrochemical impulses.

Selenium inhibits the oxidation of fats. It is a vital antioxidant since it protects the immune system by peeventing the formation of free radicals that can damage the body. It regulates the effects of thyroid hormone on fat metabolism.

Silicon "The Magnet" is necessary for the formation of collagen for bones and connective tissue - healthy nails, skin and hair.

Vanadium is needed for cellular metabolism. It also inhibits cholesterol syntheiss.

Zinc "The Regulator" is important in prostate gland function. It is required for protein synthesis and collegan formation and promotes a healthy immune system and teh healing of wounds.It protects the liver from chemical damage and is vital for bone formation.

To determine the amount of vitamins and minerals recommended for your yourself please consult the DRI tables found here.

Reference: Prescription for Nutritional Healing

The Importance of Hydration

Staying hydrated is essential for being healthy and maintaining proper internal functioning in every system in our bodies. The fluids are the vessels that are able to carry nutrients to our cells, flush out bacteria and of course help keep us regular.

The general rule of thumb is to drink half our weight in ounces. In other words, if you weigh 180 lbs you should be drinking 90 oz of water in a day. It is possible to drink too much water throughout the day especially if someone has certain health conditions.

Water is the drink of choice that we all should be reaching for when we are staying hydrtated throughout the day (plus it's calorie free!) because water which is needed to restore fluids lost through metabolism, breathing, sweating, and the removal of waste. Coffee and tea without the added sweeteners as well as water rich foods such as salads and fruits also count towards keeping ourselves hydrated. Limiting the amount of fruit juices, diet drinks and milk and avoiding sugar drinks such as pop, sports drinks (these are intended for atheletes to give them carbs, electrolytes and fluid during high intensity workouts) and energy drinks (they contain a lot of sugar and caffeine and have other ingredients that long term health effects are uunknown), if possible.

References:

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