Southwest Florida's Health and Wellness Magazine Health and Wellness Articles
By Denise A. Pancyrz – Diabetes Reversal & Holistic Lifestyle Coach, Speaker, Author
Holistic nutrition considers the whole person connecting the physical, mental, emotional and spiritual aspects of one’s life. Our food choices can give us the energy we need or feed our depression. It can help us heal or lead us to disease.
In simple terms, holistic nutrition is for the body, mind and soul.
Most people turning to nutrition to improve their health have no interest in becoming a nutritionist. So, let’s KISS! (Keep It Simple Silly!)
What I like about holistic nutrition is there is no diet you need to purchase. If you have type 2 diabetes, heart disease, arthritis or other chronic disease the process is nearly the same.
Rather than counting calories, carbs, fat grams, or points, consider the ingredients in your food choices. Are they highly processed? What ingredients are used to flavor this meal? Is it high in sugar or chemicals? Over 115 million people in the U.S. are diagnosed with diabetes and prediabetes; processed, sugar-laden and food with unhealthy fat should be minimized or avoided.
Nearly 650,000 Americans die from heart disease each year; processed, sugar-laden and food with unhealthy fat should be minimized or avoided.
Approximately a half million people in the U.S. in 2017 died due to hypertension (high blood pressure); processed, sugar-laden and food with unhealthy fat should be minimized or avoided.
To think holistic, meaning whole, consider food in the same manner. Whole, fresh food should be the backbone of our lifestyle. Pick up an apple versus a protein bar. Have a handful of nuts and seeds versus a candy bar. Most foods in a bag or box should be reviewed.
Mother nature did not create food labels. If you read food labels on most or all of your food, you may be reaching for the wrong choice. Let’s just start with the basics, protein, fat, carbohydrates and fiber.
Protein is an important element in our cells. It is needed for our bones, muscles, skin, blood and needed for making hormones and other chemicals in the body. We can consume protein from quality animal protein, seafood, nuts and some from greens such as kale, and vegetables such as spinach, artichokes, Brussel sprouts. Beans and legumes, including garbanzo and mung beans and lentils, are other great options.
We can’t make fat on our own (although I know many of us feel like we do), so we need to help proteins to do their job. Fats help us store nutrients such as vitamins A, D, E and K. It is used for energy that we need right now and stored for energy we need later. Healthy fats can include avocadoes, olives and olive oil, nuts, seeds and fatty fish such as salmon and mackerel.
Carbohydrates may be the most confusing. They provide energy and help to maintain proper blood glucose levels during exercise and restore muscle glycogen levels needed for muscle growth and recovery.
Whole grains (minimally processed), vegetables, fruits and beans and legumes should be considered. People with diabetes may need to consider the amount and the time of day in which they consume carbohydrates.
Think about whole fruit over fruit juice. When choosing bread, whole grain bread will be more dense than white bread. Consider brown rice over white rice or try quinoa. Starting your day with carbs from boxed cereal, pancakes, waffles, bagels or muffins may have you lose steam before lunchtime and not allow you to lose weight.
Vegetables such as spinach, broccoli, squash, asparagus and cauliflower provide small amounts of carbohydrates, too.
Fiber is a type of carbohydrate that your body cannot digest; it passes right through the body. Fiber helps to maintain healthy cholesterol and blood glucose levels, helps to keep you feeling full longer, and can relieve or prevent constipation.
Most adults consume only 1/3 to ½ of the necessary fiber intake. A healthy adult should eat 25 to 38 grams of fiber each day.
Fiber can be found in vegetables (artichoke, broccoli, peas, Brussel sprouts, carrots), fruit (one cup of raspberries offers a high fiber content), nuts and seeds. High fiber content can also be found in beans, lentils, whole grains, and oats.
Try a bowl of oatmeal (not instant) with raspberries and slivered almonds rather than a box of cold cereal. Swap the French fries or potato for a side of vegetables or mixed salad greens. Give cauliflower rice a chance versus white rice. Use herbs and spices to add flavor.
When we put this all together, we consume the necessary vitamins and minerals to give us energy, lose or maintain a healthy weight, help us sleep well and get us through stressful times.
There is a reason we don’t feel well. Through the years, we have seen what processed and fast foods have done to our health as a nation. These foods lack the nutrition we need to be healthy.
The next time you look at a food label, consider the ingredients. To help you get started, download free recipes that provide information on healthy ingredients at:
www.ReverseMyDiabetes.net/Healing-Recipes.
Health & Wellness Series Learn from leading experts how to improve your health
Bobbie Lee Davenport, Health Coach,
Suzanne Fiscella, PA-C,
Denise A. Pancyrz, Diabetes Coach
12:00 pm to 2:00 pm | Snacks Served | Cost: Free
Location: Bayfront Inn, Naples | Seating is Limited
Saturday | March 21st
• Hidden Effects of Type 2 Diabetes
• Are You Really Getting Better with Medicine? Saturday | April 18th
• Avoid Pitfalls and Misdiagnosing of Illness
• Do Medications Really Help? Saturday | May 16th
• Food as Medicine
• The Good & Bad of Diabetes Medication
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