Healthy Life Journal

With the recent popularity of hundreds of “low-carb” diets, more and more people are choosing to omit carbohydrates from their diet. While this may provide a quick (though usually temporary) way of losing weight, completely cutting carbohydrates from your diet is generally not a wise decision. This is because there are different types of carbohydrates, some of which can have huge health benefits. It’s important to understand exactly what a carbohydrate is, and how to distinguish between “healthy” and “unhealthy” carbohydrates.

What is a Carbohydrate?

On a biochemical level, a Carbohydrate is a simple fusion of carbon, hydrogen and oxygen molecules. Different types of carbohydrates have a different chemical makeup, and can have significantly different effects on your body when ingested. Though it is possible to group carbohydrates into two different categories (simple carbohydrates and complex carbohydrates), this is a slight oversimplification of how carbohydrates affect the body. Carbohydrates are in many foods, such as bread, milk, beans, potatoes, pasta, corn and sweets.

To digest a carbohydrate, your body needs to break each carbohydrate down into single sugar molecules, since this is the required size for sugar to be transported into the bloodstream. All digestible carbohydrates are usually converted to glucose, which provides the “fuel” needed by cells for proper functions. Carbohydrates in the form of fiber are an exception, since fiber is not directly digested by your body. Instead, fiber provides “bulk” to the waste that passes through your intestines, helping to properly dispose of all waste products from the intestines. Soluable fiber (the type of fiber that dissolves in water) helps your body by bonding to fatty substances in the intestines, which disposes of these fatty substances, also helping to lower levels of “bad” cholesterol (low-density lipoprotein).

Carbohydrates and Diabetes

When your body digests a carbohydrate (subsequently breaking down that carbohydrate into single sugar molecules), the sugar molecules from that carbohydrate enter the blood. This promotes a rise in blood sugar levels. With higher blood sugar levels, the pancreas begins to produce more insulin, which is required for the proper absorbtion of sugar molecules by the blood cells. When blood sugar levels begin to fall, the pancreas instead begins producing glucagon, which is a hormone that stimulates the liver to start releasing stored sugar. This process runs on a balance, and ensures that all cells in the body will recieve a proper level of blood sugar (especially the brain).

People with diabetes are not able to naturally maintain this balance of blood sugar. In Type 1 diabetes, the pancreas doesn’t produce enough insulin to promote absorbtion of sugar molecules into the bloodstream. Type 2 diabetes is characterized by a condition in which the blood cells do not respond to the insulin levels, and are not receptive to absorb sugar molecules. This is also called “insulin resistance”. This condition can be brought about by being genetically succepbtible to this condition, over-eating, or consuming a large amount of highly processed carbohydrates. The best way to prevent becoming insulin resistance is to limit processed carbohydrates (such as sweets, white flour pastries, and white flour pasta) and replace them instead with whole-grain carbohydrates.

It’s a pretty standard belief among people looking to live a healthy life, that consuming a sufficient amount of nutrients is extremely important. However, how many people even know what “nutrients” really are? The definition of a “nutrient” is a substance that is required for our bodies to properly function. Nutrients need to be manually ingested, since they are processed by our body’s metabolism.

There are two types of nutrient, each of which refers to the specific need of our bodies for a certain amount of the nutrient. The first type of nutrient is called a “macronutrient”, which refers to any nutrient that our body needs in large quantities in order to stay alive. The second type of nutrient is called a “micronutrient”. A micronutrient is any nutrient that our bodies also need to function properly, but in much smaller quantities.

There are seven different classifications for the nutrient groups that our bodies need in order to maintain our health. Each of these classified nutrient groups provides a different type of sustenance for our body when consumed in the proper quantities.

Carbohydrates

Due to the recent popularity of many fad diets, the importance of carbohydrates to our body’s functions has been called into question. However, in reality, your body needs healthy carbohydrates in order to maintain your health. Healthy carbohydrates are also called complex carbohydrates, and do not have the health risks associated with unhealthy carbohydrates (also called “simple carbohydrates”). Simple carbohydrates are classified as “Monosaccharides” and chemically consist of one or two sugar units. Since they are quickly digested, simple carbohydrates cause a subsequent spike in blood sugar levels, which has been associated with health problems such as cardiovascular disease. Since complex carbohydrates contain three or more sugar units, (also called polysaccharides) they take a bit longer to digest. Each sugar unit in a chain of a complex carbohydrate is processed individually, resulting in a less severe spike of blood sugar levels.

Fats

Fat has a very bad reputation among people looking to consume a nutritional diet. However, in reality, there are several different kinds of fats, some of which can actually be extremely beneficial to your health. The unhealthy types of fats include saturated fats (which means the fat molecule’s carbon atoms are all bound to hydrogen atoms), and trans-fats (which include trans-isomer fatty acid that is created by industrial processing). The best type of fat to consume for good health is unsaturated fats, which include fat molecules that do not have all of their carbon atoms bonded to hydrogen atoms. Unsaturated fats can be further classified as either monounsaturated or polyunsaturated fats, which can provide a much lower cholesterol level than consuming a diet rich in saturated fats. High Cholesterol can be very damaging to your health, causing a variety of serious health problems.

Fiber

Technically, fiber is classified along with the carbohydrate group. However, fiber is very different from other carbohydrates, since it is not fully absorbed by our digestive system. Fiber is mostly made up of a polymer called cellulose, which is not digested because humans do not have the necessary enzymes to process it. Fiber is extremely important for maintaining proper digestive health, since it provides “bulk” to the intestinal contents. It’s been proven that consuming fiber-rich foods on a regular basis can help prevent colon cancer, as well as alleviate conditions like constipation and diarrhea. Whole grain fiber is best, since it results in a lower spike in insulin levels, which also reduces the risk of diabetes.

Protein

Protein is the base for many of our body’s systems. Protein is made up of many amino acids, which can be broken down to help the body to produce more protein (as well as manufacture new protein to replace damaged protein). There are ten different types of amino acids in the human body that are “essential amino acids”, which means that our bodies can not manufacture these proteins on our own. A diet that includes a “complete protein source” will provide all essential amino acids that our bodies need to function properly.

Minerals

This is another dietary requirement that is often overlooked. The importance of a proper level of minerals in our diet can not be overstressed, since they are essential for many important bodily functions. Some of the common dietary minerals include:

• Magnesium
• Calcium
• Phosphorous
• Sodium
• Potassium
• Chloride
• Iron
• Zinc
• Iodine

Minerals are very important for supporting biochemical functions in many of the body’s functions. Consuming foods that are rich in these minerals is a great way to get your dietary mineral requirement. It’s also recommended to take mineral supplements to ensure that you are receiving the proper level of nutritional dietary minerals.

Vitamins

It’s estimated that though many people take vitamins, they are still deficient in many important vitamin compounds. There are twelve different types of Vitamins that have been officially recognized for being essential for good health, and that need to be incorporated into the diet.  Here’s a list of many common vitamins.

• Vitamin A     (Retinol)
• Vitamin B1     (Thiamine)
• Vitamin C     (Ascorbic acid)
• Vitamin D     (Calciferol)
• Vitamin B2     (Riboflavin)
• Vitamin E     (Tocopherol)
• Vitamin B12     (Cyanocobalamin)
• Vitamin K     (Phylloquinone)
• Vitamin B5     (Pantothenic acid)
• Vitamin B7     (Biotin)
• Vitamin B6     (Pyridoxine)
• Vitamin B3     (Niacin)
• Vitamin B9     (Folic acid)

Each of these vitamins has many important benefits, which can aid greatly in living a healthy, disease-free life.

Water

Most people know that the human body is approximately 2/3 water. Water is absolutely essential for good health, and is very important for maintaining many of the body’s functions. The body’s requirements for water vary, as it can depend largely on how much water is lost with normal daily activities. To learn more about the importance of water in your diet, and the health benefits associated with drinking enough water, you can read more here.

Magnesium is an often overlooked mineral that is actually extremely essential for good health. Unlike some other nutrients, your body is unable to independently produce magnesium. Magnesium is essential for over three hundred different chemical reactions, and is the fourth most abundant mineral in the human body. Because of this, it is absolutely essential to consume foods rich in magnesium, or to take magnesium supplements on a regular basis. It’s estimated that we only eat approximately one fourth of the magnesium that’s required for our bodies to be in optimum condition.

What are the benefits of Magnesium?

Magnesium is responsible for many important bodily functions. Maintaining a proper level of magnesium is essential for:

• Proper formation of Bone

• Maintaining normal muscle function

• Releasing energy from muscle storage

• Manufacturing proteins

• Maintaining normal muscle and nerve function

• Regulating body temperature

• Proper absorption of Calcium

What happens when you don’t get enough Magnesium?

Magnesium deficiency is very common, and can manifest with symptoms in virtually every area of the body. Some common symptoms of magnesium deficiency include backaches, headaches, muscle spasms, constipation, abnormal hearth rhythms, insomnia, anxiety, and a tingling feeling in the arms or legs. It’s obvious that magnesium is absolutely essential for good health, and many studies are finally giving magnesium the recognition it deserves as an extremely important mineral.

Why should I take Magnesium with Calcium?

To put it simply, magnesium is the “key” to calcium absorption. In many cases of magnesium deficiency, the cause is actually an excessive intake of calcium. Since childhood, many of us have been educated about the importance of calcium in our diet, but actually, magnesium is just as important. If your body is deficient in magnesium, this causes a spike in a hormone called PTH (pituitary thyroid hormone). This increase in PTH actually prevents any absorbed calcium from being used for bone formation, and instead promotes the calcification of soft tissues. For proper calcium absorption, try to take a calcium supplement that also contains an equal level of magnesium.

What are some good sources of Magnesium?

There are some foods that can help to provide you with an additional source of magnesium in your diet. Incorporating magnesium-rich foods into your daily eating habits can greatly help in maintaining good health. Examples of foods containing high levels of magnesium include:

• Almonds

• Halibut (a type of fish)

• Oatmeal

• Spinach

• Peanut Butter

• Cashews

• Avocado

• Soybeans

It’s no secret that multiple coffee stops a day takes a toll on your health. It is estimated that over 85% of Americans intake caffeinated products every day, including children. Although it is essentially an integral part of our society, it isn’t necessarily a good thing. Now don’t get us wrong, a cup of coffee a day can contribute to healthy living. In fact, researchers have recently learned it can lower your risk of everything from diabetes to cavities. The problem however is people intake way to much.

Some people make the argument that they just love the taste, and that is where Teeccino comes in. Although drinking decaf can help, you still intake a fair amount of caffeine. Teeccino is a unique combination of barely, figs, dates, almonds, roasted carob, and chicory root. Blended correctly, it tastes surprisingly similar to coffee. Not only that, but each cup is infused with several natural elements to help wake you in the morning. For example, consider the 80 milligrams of potassium. Potassium is known to increases oxygen levels in your brain, giving you that morning “boost”. All without the assistance of caffeine.

Caroline MacDougall, Mediterranean rain forest and herbal expert, is the creator of the unique blend. She likes to refer to it as “herbal coffee”, and her company has seen success under that heading. She has been endorsed by several people, including various doctors.

You can order coffee from the Teeccino website, and to be honest it is surprisingly affordable. If you are looking for a way to ease you out of the caffeine drinking habit, this may just be the tool for you. To avoid withdrawal symptoms, we recommend you wean your way off regular coffee during the course of two weeks. A word of warning however, some flavors of Teeccino can contain up to 30 calories per cup, compared to a brewed cup of coffees 2 calories. Those of you on diets may need to make adjustments if you want to intergrate Teeccino into your morning routine.

Ever heard of a small fruit that alters your taste buds, making all sour things sweet? Synsepalum dulcificum, also known as the “Miracle Fruit” is a West African native berry that has been enjoying a recent refresh in American interest. Chewing the fruit, or letting one of the commercial tablets dissolve in your mouth, will turn anything bitter or sour you eat sweet for approximately ten minutes.

The little berry has been getting a lot of media attention lately due to recent success with cancer patients. After chemotherapy, patients taste buds are often dulled, giving all foods a very bland taste. After a while, patients have no desire to eat anymore, and can go through rapid weight loss. Dr. Mike Cusnir, a leading researcher at Mount Sinai Medical Center, says that the majority of his patients utilizing the berry have experienced improved taste buds.

Although many people have never heard of them, they are by no means new. In fact in the 70’s there was a failed attempt to commercialize them, with a lot of controversy. When submitted to the FDA, it was supposed to be labeled as a sweetener, because there was not a caloric penalty involved. Instead the FDA labeled it as a “dietary supplement”, pretty much destroying any chance of success it may have had. Many believe that the FDA was trying to protect the sugar industry at the time.