Category: WEIGHT LOSS and NUTRITION

Just as your body’s nutrition needs change with various body composition goals, performance demands, and stages of life, your nutrition needs also change when recovering from a traumatic illness or medical event.

For example, if you decide to become an endurance athlete (i.e., marathon, duathlon, triathlon runner). There is a particular nutrition protocol that would provide fuel and recovery unique to extended bouts of physical demand.

Your focus would be on an electrolyte-rich diet with an exceptionally high carbohydrate-to-protein-to-fat ratio, so much so that it would promote fat storage in most people who are not experiencing high energy demand. Yet, most athletes that eat this way are lean performance machines!

Having a significant medical event also changes your body’s nutrition needs, and more significantly so than most are aware.

When your body is distressed, the need for very simple to digest/nutrient-dense foods dramatically increases, while your need for caloric significance becomes moderated. So, if you are in a position of recovering from a medical event, using the information below will make a significant difference in how quickly your body heals.

• EAT YOUR GREENS: Vegetables such as kale, spinach, arugula, mustard greens, and Swiss chard contain exceptionally high levels of nutrients shown to dramatically reduce inflammation while providing a significant boost in immune function. They can be served steamed, in soups, added to salads, lightly sauteed, or even added to items such as meatballs, omelets, or pasta sauce. Aim for 2-3 servings per day while you are in recovery. 

• BUMP UP THE PROTEIN: When your body is recovering from trauma such as injury or surgery, your need for quality protein increases significantly. This is because proteins contain amino acids that your body utilizes to rebuild damaged cells. The best sources shown to aid in the recovery process of body tissues are eggs, fish, liver, and poultry, such as turkey or chicken. These proteins provide essential building blocks and are excellent sources of vitamin-A, vitamin B-12, zinc, iron, selenium, the amino acid glutamine, which aids in cell protection, and the amino acid arginine, which improves circulation. At least one of these proteins should be the center of each of a minimum of three daily meals measured at .50 grams of protein per pound of body weight daily (i.e., a 150-pound person would eat 75 grams of protein per day @ 25 grams per meal x 3 meals).

• GET MORE OMEGA-3’s: Foods high in Omega-3 fatty acids, such as salmon, walnuts, mackerel, flax seeds, and chia seeds, play a significant role in promoting wound healing, boosting immune function, and aid in the reduction of inflammation. A component of the foods within this category should make its way into at least two of three meals daily. The nuts and seeds complement various salads, and the salmon is highly versatile and can be made in numerous ways (grilled, roasted, steamed, in salads, as a salad, patties, burgers, etc.) to create culinary diversity.

• DON’T MISS YOUR BERRIES: These little super-foods not only make for a tasty treat, but berries such as blueberries and raspberries in particular, are also incredibly high in vitamin-c, anti-oxidants like anthocyanins and contain phytochemical compounds that provide strong anti-inflammatory, anti-viral, and immune-boosting effects. These can easily be added to morning breakfast and topped with granola or enjoyed by the handful as a healthy snack or light dessert after a meal. 2-3 servings daily during your recovery period will reward you righteously!

• GO CRUCIFEROUS: Vegetables in this category, such as cauliflower, broccoli, brussels sprouts, and kale, are all high in compounds known as glucosinolates. These compounds are synthesized in your body into potent sub-cyanate compounds that enhance immune function, suppress inflammation, and aid the body in eradicating infected cells. At least one of these vegetables should appear in a minimum of two daily meals as you recover. These veggies go well in soups (using natural bone-broth bases), stews, salads, steamed or sautéed on the side, or even a healthy yogurt-based dip!

Just as there are foods to gravitate toward when you are recovering, there are some foods you should seek to avoid as they may hamper your recovery.

– Avoid anything containing simple sugars (candy, confections, bakery goods). Sugar enhances inflammation, can amplify pain, and slows healing

– Stay away from alcohol – it is both a diuretic (dehydrates your cells) and a toxin that taxes your body’s systems, slowing healing and recovery.

– Hold off on red and high-fat meats – not only are these MUCH higher in calories, the digestive issues (constipation) that can often come with pain medication or anesthesia can also be made worse in trying to process these proteins.

– Approach dairy with caution – though dairy is usually a good source of protein, it can be a source of stomach upset and promote other digestive issues (such as constipation) while also taking pain medication or after anesthesia.

*Footnote; as your stomach can tolerate it, snacking on items that contain active probiotic cultures (yogurt, sauerkraut, kefir, etc.) will help to restore digestive flora health.

– Limit your salt intake – elevated levels of sodium, while your body is recovering from trauma or a significant medical event, have been linked to increased risk of stroke, cardiovascular events, and unsafe increases in blood pressure.

Though it is always the best-case scenario to remain in perfect health and avoid medical issues altogether, this isn’t the reality of life for most. However, though you cannot always avoid illness, injuries, or medical procedures, with a bit of diligence, you can enjoy the powerful benefits of medicinal foods!

Joe Carson B.S. NASM-CPT/FAS/CN

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Age-Well Arizona

joe@agewellarizona.com

The debate between organic and non-organic food has been a contention among consumers and experts. 

Organic food has gained popularity in recent years due to claims of being healthier and more environmentally friendly. 

However, some skeptics argue that organic food is a marketing ploy. In this article, we will delve into the topic of organic vs. non-organic food, examining the key differences between the two and shedding light on the potential benefits and drawbacks of each.

Organic food refers to agricultural products grown and produced using organic farming methods. These methods rely on natural fertilizers, crop rotation, and biological pest control while avoiding synthetic pesticides, genetically modified organisms (GMOs), and growth hormones. On the other hand, non-organic food is produced using conventional farming practices, which may involve synthetic fertilizers, pesticides, and other chemical additives.

One primary factor that drives consumers to choose organic food is the perception that it is healthier. Organic food proponents argue that it contains fewer harmful chemicals and pesticides, which may reduce the risk of certain health conditions. 

While studies have shown that organic produce tends to have lower pesticide residues than non-organic produce, the health benefits remain debatable. The impact of pesticide residues on human health at the levels found in non-organic food is still uncertain and requires further research.

Moreover, the nutrient content of organic and non-organic food is similar. Multiple studies have indicated no significant difference in the nutritional composition between the two types of food. Both organic and non-organic food can provide essential vitamins, minerals, and macronutrients for a balanced diet.

One of the key arguments in favor of organic food is its perceived positive impact on the environment. Organic farming practices promote soil health, biodiversity, and water conservation. By avoiding synthetic fertilizers and pesticides, organic farming minimizes chemical runoff, which can pollute water sources. Additionally, organic farms often employ crop rotation and natural fertilizers, which can help improve soil fertility and reduce soil erosion.

On the other hand, non-organic farming methods may rely heavily on synthetic fertilizers and pesticides. While these chemicals can increase crop yields, they also pose environmental risks. Runoff from non-organic farms can contaminate waterways, harm aquatic life, and contribute to the overall degradation of ecosystems. 

However, it’s worth noting that conventional farming methods have made significant progress in recent years, with the development of integrated pest management strategies and precision agriculture techniques that aim to reduce chemical usage and increase sustainability.

Organic food often comes with a higher price tag compared to non-organic alternatives. The increased costs are primarily due to the labor-intensive nature of organic farming and the limited availability and demand for organic products. This can make organic food less accessible to lower-income consumers, potentially limiting their ability to make healthier choices.

The choice between organic and non-organic food ultimately depends on personal preferences, dietary needs, and budgetary considerations. While organic food may offer some environmental benefits and potentially lower pesticide residues, its health benefits remain inconclusive. 

Non-organic food, when produced sustainably, can also be a part of a healthy diet while being more affordable and accessible to a broader population.

It is essential to prioritize a well-rounded and balanced diet that includes a variety of fruits, vegetables, whole grains, and lean proteins, regardless of whether they are organic or non-organic. Additionally, supporting local farmers, whether organic or conventional, can contribute to a more sustainable and resilient food system.

Below are some examples of foods that are best to source organically and a list of non-organic options that are considered healthy and suitable. 

*any redundancies in the lists are reflective of alternate sourced foods from independent farms, co-ops, privately grown/raised, etc. which non-organic may be considered an acceptable option

Organic Options (Proteins, Fruits, and Vegetables):

1. Chicken (skinless, boneless)
2. Turkey breast (skinless, boneless)
3. Grass-fed beef
4. Salmon
5. Cod
6. Shrimp
7. Tofu
8. Lentils
9. Quinoa
10. Collard greens
11. Kale
12. Mixed berries (blueberries, raspberries, strawberries)
13. Apples
14. Pears
15. Peaches
16. Beets
17. Mustard greens
18. Broccoli
19. Bell peppers
20. Tomatoes
21. Cucumbers
22. Carrots
23. Celery
24. Spinach
25. Mixed salad greens (lettuce, arugula, etc.)

Non-Organic Options (Proteins, Fruits, and Vegetables):

1. Eggs
2. Yogurt
3. Cottage cheese
4. Milk (dairy or plant-based)
5. Canned tuna
6. Ground beef
7. Veal
8. Pork tenderloin
9. White rice
10. Oats
11. Bananas
12. Oranges
13. Grapes
14. Pineapple
15. Avocado
16. Cauliflower
17. Cabbage
18. Onions
19. Garlic
20. Mushrooms
21. Sweet potatoes
22. Zucchini
23. Green beans
24. Peas
25. Corn

In conclusion, the organic vs. non-organic food debate is complex and multifaceted. Consumers should consider their values, budget constraints, and health concerns when choosing the food they consume. 

By staying informed and making mindful decisions, individuals can contribute to a healthier and more sustainable food system for themselves and the planet.

Joe Carson B.S. NASM-CPT/FAS/CN

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com