It’s all about striking a balance!
There’s always a new cliff to jump off. We are hounded by diet philosophy mongers all the time. New buzz words rain down on us until we are buried under an avalanche of do this, do that.
Keto. Whole grain goodness. Intermittent fasting. Vegan. Grass fed. Free range. Organic. Non-GMO. Whole 30. Low carb. Sugar free. Low fat. Non-dairy. Gluten free. Aaaahhhh!
I just want to feel good, keep excess pounds off, maintain a stable blood sugar, keep my bones strong and muscles functioning, avoid poisonous food or activities to allow my body to be naturally disease free, and … something else to be mentioned in a minute.
That’s why I avoided labeling my approach to eating in Toolkit for Wellness as anything other than anti-inflammatory. Labels can be problematic.
It’s just not food either. We are a complex whole. Deprivations or excesses in one area of our life puts everything else out of kilter.
Added to the fact that none of us has ever been this old before …
What worked in our thirties might not work for us in our forties – etc., etc.
Therefore, we seem to always be adjusting to make things balance out. Never a dull moment. Every day sees us coping with physical changes we may not know are even happening.
Which brings me back to my other goal. Usually commercial ads about this are aimed just at the senior sector of our population; but this issue traverses all age categories. It’s something that even concerned my high school students. What is it?
Regularity. Constipation.
Poo.
It’s a topic that’s vital even to infants (I remember my constipated babies – what anguish for everyone) and to everyone, every day – for as long as we live.
Again, it’s a complex topic. The standard approach is:
- Drink enough fluids
- Get enough exercise
- Eat enough fiber
- Control stress (that’s my addition)
Chronic constipation can set us up for hemorrhoids, irritable bowel disease, and colon cancer. Also makes for feelings of discomfort and general malaise. Not fun.
There are even issues beyond constipation – this is going to get a little graphic, here – there are issues about the quality or texture of the Bowel Movement (BM).
Let’s delve into this dinner-table-taboo topic with the Bristol Stool Chart
It is possible to be as regular as clockwork, but terribly constipated.
Where are you on this scale?
After going gluten-free and restricting starchy carbs for several years – and feeling so much better – I seemed to enter a new phase of regularity with constipated results. (Talk about airing dirty laundry … but folks, I’m doing this so we can learn).
Were the several years of caregiver stress – followed by widowhood – a factor? Certainly.
But this was no way to live. What could I do? Join the Metamucil-for-lunch bunch? Nooooooo!
After much trial and error, the results are in! LOL
As I sought to restore balance within my body, I have come to soften some of my previous approaches:
- Gluten-free remains a priority (helps me avoid most sweets at gatherings and unnecessary bread-y starch)
- I am opening the door to some legumes in regular consumption of hummus and chili beans
- Eating some 5% fat, plain Greek Yogurt each day, which feeds the microbiome in my gut
- Eating the whole grain goodness of quinoa – a gluten-free ancient grain that is so versatile hot or cold, sweet/savory/or plain
- Sauteed, unbreaded okra slices, seasoned with Montreal Steak Seasoning, are a frequent fare and will “cure what ails you”
- Eating Brussels sprouts year round
- Modifying my super-low-carb approach by adding a slice of whole-grain, gluten-free bread to my morning or lunch open-faced sandwich (Sam’s brand found at Walmart on the top shelf of their bread isle is my absolute favorite)
The final improvement has come – for me – through the additional, though small, addition of starchy carbs. My research today is showing, as well, that the avocado mash on my morning or lunch time toast is boosting helpful fiber, as well.
So, let’s look at fiber. Most people are getting about half what’s needed. Women should be getting 25 grams of fiber a day and men should be getting 38 grams.
Everything you ever want to know about fiber can be found HERE and HERE!
As a timesaver, let me summarize:
Fiber is the part of food not broken down or absorbed during its journey through the digestive system.
There are two types of fiber categories: soluble and insoluble.
Soluble fiber binds with fatty acids and helps flush them out of the body – thus lowering bad cholesterol – and blends with water forming a gel-like substance in the gut, which helps lower blood sugar spikes.
Insoluble fiber helps to act as a bulking agent that speeds the passage of waste.
Together, both kinds of fiber slow digestion so that the sugar/glucose from food is absorbed more slowly – thus stabilizing blood sugars.
It’s the difference between eating a piece of candy or eating an equal amount of sugar/glucose in a fiber-filled raw apple. The candy will cause swings in blood sugar as the glucose is rapidly absorbed, insulin is needed, and blood sugar drops as insulin’s effect occurs. The apple will cause a slight rise in blood sugar over time because the fiber slows down the sugar/glucose absorption and the insulin demands are much lower.
Then, there are different actions that fiber can take.
Some soluble fibers are fermentable and serve as fuel for the (good) bacteria in our gut. The over 100 trillion bacteria found mostly in the large intestine are ground-zero for zillions of chemical, hormonal, and nerve reactions and communications happening in the body. Research is showing that dysbiosis in the microbiome of our gut (the good bacteria) is resulting in or is a contributing factor to auto-immune disease and much more. Feeding these friendly warriors is very important to good health.
Fermentable fibers are found in beans and legumes. The byproduct of this fermentation is gas. Great.
Then there’s viscous fiber that forms a gel when blended with water. This gel slows down the digestive process which allows for a feeling of fullness and satiety for longer periods.
Think chia seeds in water. Think okra.
This viscus/soluble fiber is also found in legumes, asparagus, Brussels sprouts, oats, and flax. Just a tablespoon of chia seeds in water and flavored – or not – with a dab of honey will turn into a gelatinous treat that will hold you all night and “do your body good.”
Many of you may not have heard of this next one: Resistant starch. Used to be that I’d just shut the door at any idea of consuming starch. Starch is the main carbohydrate in the diet. Think potatoes, foods made with flour, and rice.
Resistant starch is a carbohydrate that functions like fermentable fiber in the gut. Have I grabbed your attention yet?
Yes. Under the right conditions, this starch (boo!) resists digestion and passes through the digestive system unchanged (yay).
Resistant starch improves digestive health; improves insulin sensitivity; lowers blood sugar; and helps to decrease appetite.
Resistant starches can be found in:
- Green bananas (sure)
- Legumes (think pinto beans…and gas)
- Cashews (yay!)
- Raw oats (Trail mix?)
…and…drum roll…
- Cooled cooked white potatoes and white rice!
What? Yes! Think cold potato salad. Think white rice in salad. Heck- think sticky rice in nori rolls!
Ah, but remember the balance.
Deidre from Foodtalk4you is NOT saying to sit down to a bowl of potato salad.
What I am saying is that there are options that should be used to strike a balance, and that having a 3 or for 4 Bristol Stool result in the bathroom can be a measuring factor for that balance.
‘nuf said
In health-
Deidre
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tempting. A great gift idea, too. Haven’t taken that swab plunge yet, but sometimes a very Nordic, “Yah,” periodically comes out of my mouth that I wonder, “where did that come from?”
what I mean: some ‘random’ thing that leads to something else that leads to something else? The dominoes keep tipping over in a beautiful opening of blessings?
One evening, we dined with an Amish family who served traditional Amish fare supplied by a local restaurant and who opened up for an honest and frank question and answer period. As a personal thank you gift, I gave her a signed copy of my book, Toolkit for Wellness, as a gesture of sharing, in kind, a bit of myself.
when her husband had died in 2010, but that she waited two years to read it. She said that reading the book, When God Winks at You, changed her life.
accident that you just picked up When God Winks. In fact, you may have suspected all along that there is more to coincidence than meets the eye. These seemingly random events are actually sign posts that can help you successfully navigate your career, relationships, and interests. By recognizing the God winks our Creator sometimes places in our paths, we can understand—and embrace—the journey God has laid out for us.
Speaking of book-giving at Christmas – where did that tradition come from? I have always loved giving and getting books for Christmas. Yah?
items readily available to give as gifts at Christmas. Hence, a strong tradition of book ownership, reading, and Christmas gift preferences.
While change is one of the few constants in this world, it’s the one we tend to like the least. The older we get, the tighter we cling to the old ways and resist anything new.
I have to say that the simple wisdom found in this quick read of Out of the Maze has helped me in my own transitions of late. It’s a great book to pull off the shelf at the start of each New Year as we all move forward with our lives and pause to reflect on our progress or to consider if we are ‘stuck’ in a maze.
targeted to be ‘food’ for your mind, body, and spirit.
Thanksgiving? Leftovers may be my favorite part of the holiday, so it seems appropriate to have savored my Cranberry Secret Sauce over some peanut butter on gluten free toast for breakfast today.
Check last week’s post to keep that tasty and versatile jewel of redness around for the whole holiday season.
bacterial hand soap.
Finally, Bath and Body Works and other purveyors of “soap-ness,” have returned to offering most of their wares in the non-antibacterial form. Excellent!
squirt-top container, I discovered regular liquid is too thick to go through the apparatus. What to do? I tried diluting the liquid – one-part soap to 2-3 parts water – guess what? Foaming soap! Think of all the water I had been buying all those years.
No matter what soap we use, the trick is in proper handwashing technique. Rub, rub, rub those dirty paws thoroughly. Get to all surfaces of the hands, between fingers, and scrape your nails along the palm of the opposite hand to drive the soap bubbles underneath them. The rubbing process with soapy hands should last for 15-20 seconds or two hums of the Happy Birthday song.
truly proper handwashing, coupled with not touching your face, will break that hand-to-mouth/eye/nose circle of germ circulation.
Today’s next tidbit is something I’ve successfully employed in my recovery from being in a hypervigilant state for the past two years – even longer, as I endeavored to be “on-the-ready” for my husband’s changing needs.
mean our nervous systems magically switch to a normal maintenance mode. Some of my symptoms were manifesting as an irregular heartbeat at bedtime.
Maybe you, too, are trying to come off of a hypervigilant state. Whether it’s a different living circumstance, a change in jobs, or a change in relationships, converting to a calmer state of mind is not easy. Others may wonder why you may be having a rough time since the “problem” has been eliminated.
While I am still very much a work in progress, I would like to share a bit of success that may help you, too. Curing hypervigilance and anxiety requires a multi-faceted approach, often with professional counselors, but this may be a starting point for you.
This is how that went for me – here comes that nightly tension; I’m feeling those strong erratic beats of my heart which causes more anxiety – and instead of the usual tailspin, I applied alternate thinking.
quiet breathing.
Remember to be “off screen” before bed each night; the blue light of electronic screens is detrimental to the production of sleep-inducing hormones. Read something relaxing and helpful from a good old-fashioned printed book. It can be part of your winding-down routine for a good night’s sleep.
working is a big job. While post-hurricane mold spores swirl in the air along with the usual mix of wintertime viruses, many of us are walking a thin line between health and vocal collapse.
I’ve cheated the all-night simmering of chicken bones with large boxes of organic, free range, chicken bone broth.
2 chicken thighs
some of the happiest times of the year: Halloween, Thanksgiving, Christmas, Hanukah, and New Year’s Day – to name a few. Maybe a birthday or an anniversary will be added to the mix. Some of us, however, may be caught up in the poignancy of All Saints’ Day Memorials – remembering those who have passed away in the last 
year – or in Veterans’ Day tributes to those who have given their all for us in battles of war.
may have resulted in the physical and emotional rugs being jerked out from under us, many of us are just trying to suck in all of our emotions.
But is that the right approach?
produce about 10 ounces of tears a day and 30 gallons a year. Toddlers probably exceed that.
such as dust, wind, or onions.
Tears release toxins from the body – The tears we release when crying actually wash away the chemicals that raise the stress hormone (cortisol) inside of us. Other chemicals found in our emotional tears include the “feel good” hormones, called endorphins, that help to decrease pain.
have been shown to help kill anthrax.
Tears relieve stress – Stress activates our Sympathetic Nervous System or our fight-or-flight response. Tears counter that by activating our calming system called the Parasympathetic System. Again, our tears cause the stress hormones and toxins to wash away, thereby reducing tension. As one article pointed out, tears are certainly a healthier option to punching a brick wall and cause no physical injury, no headaches, and do not contribute to higher blood pressures.
moments and can put an emphasis on the emotional component of a verbal exchange.
If you aren’t going to be home for Christmas; if your family does not look like a Norman Rockwell painting; if you are going to spend the first holidays without a special someone; chances are, a good cry may come your way.
others in similar circumstances (or worse) and be a light in the darkness for them. Call others on a whim. Surprise an acquaintance with a small gift or flower, or physically be there for someone in need.
box of Kleenex. You may need to see the doctor. Be alert for signs of depression in yourself or others which will also include some, or all, of the following indicators:
Depression will not be fixed by a good cry. Depression is not fixed by “pulling up your own boot straps.” If you see yourself in the list above, please make contacting a physician a priority. You do not have to feel like that. There is help!