essential fats, vitamins and minerals to live, grow and function effectively. A poor diet is linked to health risks that can result in illness and even death for people that are at a healthy weight but eat a poor diet. Smart food choices can help protect from health problems; and with a healthy diet, major health issues can be prevented. Dietary habits established at a young age will help one to stay healthy throughout life.
In order to reach optimum health, it’s important to eat whole foods—foods that are in their natural state and ready for consumption. Meaning, the food is unprocessed, unrefined and free of any chemicals, additives and preservatives. Processed foods lose most of their vitamins and minerals, rendering them non-nutritional. With processed foods, preservatives and artificial flavorings are generally added, further decreasing the nutritional value of the foods; whole foods are free of these unhealthy additives. Additionally, whole foods do not have any added sugar or salt. Sugar and salt added can lead to obesity and high blood pressure. Signs of inadequate nutrition include unexplained fatigue, brittle and dry hair, rigid nails, mouth problems, diarrhea, apathy or irritability, lack of appetite, bags under eyes, and an unaligned vertebrae. Symptoms that may occur from eating poor-quality food include nausea, headaches, obesity, unhealthy weight loss, constipation, vomiting, allergic reactions, cancer weakness, depression, pre-mature aging and shortened life expectancy.
- We can improve our diets and well-being by following some simple nutritional guidelines:
- Make the majority of your diet fresh fruits and vegetables (more of vegetables). Eat vegetables raw, lightly steamed, stir-fried or roasted.
- Eat 100 percent whole grains, such as brown rice, whole wheat (less frequently), quinoa and oatmeal; legumes; olive oil; and unroasted nuts and seeds.
- Minimize meat consumption and try to make it free of hormones and antibiotics (eat wild fish, shellfish, organic and free-range eggs and coconut oil).
- Drink at least six to eight glasses of pure water daily.
- Avoid sugar, white bread, fast food, margarine, commercial peanut butter; and minimize caffeine, excess alcohol, fried foods and processed foods with added chemicals.
- Avoid hydrogenated fats and oils, arti cial sweeteners (aspartame, Splenda, etc.), soda and high-fructose corn syrup.
- Eat foods that will do one of two things: cleanse or nourish.
- Take vitamin supplements daily.
- Eat a breakfast that includes protein within one hour of waking to avoid cortisol surge and overeating later in the day.
- Engage in 30 minutes of exercise daily at least three days a week.
- Get adequate sleep, and make time for relaxation, meditation and yoga.
Some nutritional supplements can support healthy weight management. Products that contain a specialized extract of saffron may reduce the desire to snack by targeting some of the emotional factors that may cause someone to eat more when he/she is trying to eat less. 7-Keto, a naturally occurring metabolite of DHEA can also aid in weight loss. 7-Keto results in a statistically significant uptick in the normal energy expenditure, and is strongly recommended when combined with a personalized diet and exercise program. Studies show that 7-Keto may provide support in improving resting metabolic rate. 7-Keto is derived from a plant source that’s been puri ed to match the substance naturally produced by the body.
Source: Steven M. Rachlin, M.D., of Rachlin Medical Center, located at 927 Willis Ave., Albertson. For more information or to schedule an appointment, call 516-873-7773 or visit RachlinMedical.com.
