MURDERING MURDER REFLECT YOUR FOOD


The truth is in the adage “you are what you eat” which means to be healthy a person needs to eat healthy food.


Anthelme Brillat-Savarin, a prominent French politician, gastronome and spectator of her countrymen, wrote in her 1825 cookbook, Physiology of Taste, "tell me what you eat, and I'll tell you what it is." Brillat-Savarin was before his time even preaching that starchy foods contribute to poor health.


The idea and habit of eating healthy food is not a new concept, but now more than ever we need to pay attention to following a healthy diet and gaining a healthy weight especially as we grow older. This also applies to children. The abundance of our food choices robs us of health and quality of life as we consume more calories than we consume while our weight rises. A subtle mechanism, called inflammation, is active that causes more people to develop type 2 diabetes and heart disease, as well as arthritis, osteoarthritis, dementia and other cancers. The best word for inflammation may be “inflammation” because these chronic conditions grow with age and deprive us of it for a long time.


Inflammation is a complex process. For example, excess weight around the waist, called abdominal fat, causes insulin resistance and type 2 diabetes. Insulin resistance means that insulin cannot carry blood sugar to the muscle and liver cells. As a result, glucose continues to circulate in the blood. Increased blood sugar creates conditions that the body's cells cannot absorb from the fat issue, especially the fatty acids, and eliminate other metabolic events and products that cause inflammation. Inflammation directs the cardiovascular system which damages blood vessels and stops heart disease. In controlling arthritis, anti-inflammatory foods, as well as medications, can help reduce rashes and pain.


Following an anti-inflammatory diet is widely considered by nutritionists to be a plant-based dietary supplement for inflammation control. Here's how to get started.


(1) Decide with confidence that you are changing your diet. This includes planning your meal and buying groceries as well as when you eat and what you eat. Steps can include researching recipes and refining your pantry to make healthy choices. Check calorie counts on menus when eating out, especially at fast food restaurants. It is easy to order an item with 1,000 calories per serving as one with 400 calories.


(2) Set health goals such as losing weight to improve blood pressure and lower cholesterol.


(3) Explain why you are changing your diet. They may not be ready to do the same and that may be a challenge for you to maintain.


(4) Food Basics


Eat lots of fruits and vegetables, especially colorful ones as they are rich in vitamins and minerals and antioxidants and the National Cancer Institute defines antioxidants as cells that protect against damage caused by free radicals (unstable molecules made by antioxidants). oxidation process during normal metabolism). Antioxidants include beta-carotene, lycopene, lutein, vitamins A, C, and E and others. Scientists estimate that there may be more than 5,000 phytochemicals in plant chemicals that add plant color, flavor, and aroma and appear to protect against heart disease, high blood pressure, and cancer. Vegetables, nuts and seeds are also rich in phytochemicals. Eating a variety of foods provides an opportunity for these phytochemicals to complement each other. A single phytochemical supplement does not provide the same benefits as those found in food. All of these foods are rich in fiber that helps strengthen the intestines, an unwanted growth challenge. Favorites: All berries, dark green leafy vegetables, fruits and vegetables in yellow and orange. Please ignore all other fruits and vegetables.

Avoid sugary foods, salt and fat These ingredients have a negative impact on health and promote inflammation. Especially avoid sugary drinks. Avoid lean meats and lean meats and salt. Snacks are also high in fat and salt. Read labels and look for trans fats, hydrogenated fats that raise LDL cholesterol.

Use healthy oils such as olive, canola, or avocado. These fats have the same calories as other fats, but they do not raise cholesterol.

Use low-fat dairy foods such as milk and yoghurt and consider cheese and butter as a sweetener in small portions.

Make a list of the sugary foods you eat. The recommended amount of sugar is only 6 teaspoons a day. Decide what you can give up and what you cannot live without. 12 ounces of coke contains 10 teaspoons of sugar.

Eat less, eat less, eat smarter.

Exercise, stress management, and sleep also help to reduce inflammation.


How to Make It Fast: Tomato Vegetable Soup


This is a basic vegetable soup that can be easily changed to include a variety of vegetables and beans and even a little lean meat.


In a 1-1 / 2 quart pot or large, heat 2 Tbsp. olive oil and spread 1 cup chopped onion until tender. Add 1 cup chopped carrots, 4 diced potatoes, 1 28-ounce can of crushed tomatoes and extra puree, 2-1 / 2 to 3 cups of chicken broth, 1 12-ounce vegetable bag frozen mixed (any kind), 1 tsp. Ms. Dash, 1 tsp. dried basil, salt and pepper to taste. Cover and boil for one hour or until the vegetables are soft. About six servings.


Ann Cunningham is a healthy nutritionist living in Eagle, Idaho. Her ability to eat nutritious food is to teach and manage diabetes. She loves to write about accepting healthy food as fun and the way to good health. He serves as a member of the board of directors of Idaho Foodbank addressing food insecurity as a challenge to the well-being of Idaho children and adults.