It’s a question we hear often. Sometimes in desperation.
Is rice ok ?
Do I eat rice or not ?
How about meat ?
Well today I will answer that question .
KNOW YOUR FOODS Nutritional value varies, but don’t think of food as “good” or “bad”. Seeing it on a spectrum from “eat more” to “eat less” helps you make better choices without branding anything off-limits.
EAT MORE :
PROTEIN
egg whites
Chicken
Lean beef
Pork
Plain Greek yogurt
Fish
Duck breast and thighs
Shellfish
Turkey
Lamb
Other meats
COMPLEX CARBS :
Beans and lentils
Quinoa
Farro
Amaranth
Fresh and frozen fruit
Sweet potatoes
Steel-cut, rolled, and old-fashioned oats
Whole-grain, black, and wild rice
Millet
Plain non-Greek yogurt
Corn
Taro
Sorghum
Potatoes
Plain kefir
Barley
Yuca
FATS
Extra virgin olive oil
Avocado and avocado oil Walnut oil
Coconut
VEGIES:
Beats
Tomato
Asparagus
Eggplant
Purple cabbage
Chinese cabbage
Radicchio
Red leaf lettuce
Purple cauliflower
Purple carrots
Red cabbage
Pumpkin
Butternut squash
Orange peppers
Yellow carrots
Yellow peppers
Summer squash
Acorn squash
Yellow beets
Carrots
EAT LESS OF SWEETS , FRIED , SALTY Foods .
Remember to take care of your body
REMEMBER, YOU’RE THE BOSS
We’ve given you some ideas to get started. But YOU know best what works for you. Sustainable nutrition always prioritizes:
the foods and flavors you truly enjoy,the things you know how to cook or prep, and the portions that make sense for YOU.
Ask them the right question, tell them your story and our doctor will help us .
If you come out of your Doctor’s office feeling frustrated and confused,then this is for you .
This is are some questions that you can ask to your doctor :
This is from the Book of LARA BRIDEN . For Period Repair Manual.
Its really helpful for me and I will share it you .
No periods or irregular periods
Im not sure , Im eating enough. Could that be why im not getting periods?
I feel quite anxious about food , and think I might have an eating dis order . Can you help me ?
Have I been screened for celiac disease? Ive heard that can cause amenorrhea.
Have been tested for thyroid disease?What is my actual TSH reading? Ive heard it should ideally be less than 3 .
Have I been tested for high prolactin ?
Could one of my medications be stoping my period?
Im vegetarian. Can you check my levels of iron,zinc and vitamin b 12 .
Is there any chance Im in menopause ? Have you checked my FSH ?
What is my actual diagnosis ? Is it PCOS ? Is it hypothalamic amenorrhea?
YOUR told you have PCOS
Was this diagnosis based solely on my ultrasound? I understand that PCOS cannot be diagnosed that way ?
My symptoms are only since I came off the pill . I never had this problem before . Is it possible its just a post-pill adjustment and might get better on its own ?
Do I have insulin resistance?I understand it cannot be diagnosed by a glucose test. Can u please test me for ‘’Fasting insulin”or a glucose tolerance test with insulin”?
Do I have elevated testosterone or an other androgen such as androsteronediaone or DHEAS
Have u ruled out condition called adrenal hyperlashia?
DO I have elevated LH ?
Can u Check me for deficiency of zinc and Vitamin D?
Can you please my progesterone ? I want to see if I ovulated .(Remember, a progesterone test must be timed to be one week after ovulation or one week before your next expected period.)
I know I used to have PCOS, but everything is fine now. My periods are coming regularly, and I have no symptoms. I don’t think I meet the diagnostic criteria anymore.
Hair loss
1.Have I been tested for thyroid? What is my actual TSH reading? I’ve heard it should be less than 3.
2. Have I been tested for iron? What is my actual ferritin reading? I’ve heard it should ideally be greater than 50 ng/mL.
3.Have I been tested for celiac disease? Could my hormonal birth control be causing my hair loss? (Your doctor may mistakenly say “no” to this one. Ask her to look it up.)
4.My hair loss started a few months after _________. Could that be the cause?
You discover you’re not ovulating
1.I’m having periods, but I don’t think I’m ovulating. I think they’re called anovulatory cycles.
2.Could you check this by testing my progesterone? (Remember, a progesterone test must be timed to be about one week after ovulation or one week before your next expected period.)
3.Do you think I could have PCOS? Can you test my insulin and testosterone?
4.Can you please test my thyroid?
I hope this will help us .
The Book of Lara Biden ,For Period Manual is really helpful ..
For more tips and questions .
Pls message me on my official facebook page : fb.me/coachbarbiep
“Women’s health is not just a topic. It is general health for half the humans health”
-Lara Briden ND.
Polycistic ovarian syndrome , otherwise known as PCOS, is cause by hormone imbalance that interferes with normal ovulation.
Hirsutism,acne or androgenic alopecia are conditions that can be the result of increased production of male hormone, called androgens ,in women with PCOS .
The name “POLYCYSTIC OVARY SYNDROME is the cystic appearance of the ovaries of affected women . Polycystic is a term that simply means “many cysts “. The polycystic ovary typically contains many small –usually less than 1 centimeter –cyst (fluid filled sacs ). These cysts are usually arranged the surface or just below the surface layer of the ovary.
When examined directly or by ultrasound ,these small cyst commonly said to have a string pearls aprrearance .The ovaries affected are slightly large when compared to un affected area –PCOS NUTRITION.
SYMPTOMS INCLUDE :
1.Excess hair growth (hirsutism), acne or balding .
– Hirsutism avne or androgenic alopecia can be result of increased production of male hormone,clled androgens, in women with PCOS .The ovaries and frequesntly the adrenals of women with PCOS overproduced androgen.
2.Infertility .
– In PCOS both ovoluation (release of an egg from the ovary ) and the development of the endometrium are abnormal .Normal fertility requires that the ovary release an egg or ovum, which can be fertilized by the male sperm. After fertilization, the developing embryo must enter the uterus where the endometrium is appropriately develop to allow for the pregnancy to continue .
Women with PCOS do not ovoluate normall, as the result the endometrium is not properly developed.
3. Irregular Menstraution
The ovaries of women with PCOS do not oulate (release and egg) on regular basis . Therefore the hormones produce by this ovaries are not made in organized ,that the endometrium requires.The result of dis organized hormone production is seen with women with PCOS as irregular periods.Commonly ,when the women with PCOS has rare period they can be very heavy .
Note : ( The ovary produces the hormones (estrogen and progestrogens) which are responsible for developing the inside lining uterus – called endometrium).
4. Obesity
PCOS makes it more difficult for the body to use the hormone insulin, which normally helps convert sugars and starches from foods into energy. This condition — called insulin resistance — can cause insulin and sugar — glucose — to build up in the bloodstream.
The RISK OF PCOS if left untreated :
Women with PCOS are more likely to develop many of the problems associated with weight gain and insulin resistance, including:
Can’t resist the chips ..cookies ..ice cream?.Its normal to feel out of control :
Processed foods designed to make us overeat.Here’s how it works and what to do about it .
A.Big Portions Convince us were getting a “Good Deal”
– with processed foods youre often getting more volume (and more calories).Who doesn’t want more or less.
B. Variety makes us want more
-When we have a lot of different tastes choose from ,we have a lot of appetite .And when it come to process foods ,the options seem endless.
+ Harder to overeat:
(One single food like apples
*Easier to Overeat:
(A variety of flavors and textures to amuse you forever
C. Multiple flavors at once party in your mouth
-Long ago ,humans prioritized calorie dense foods to help them survive .Today,manufacturers use calorie density to create hyperpalatable (and easily accessible) junk food .
7 ways to stop over eating junk food
Notice your chewing
It easier to over eat when foods is is to chew . Compare how many chews it takes to swallow processed vs whole foods.
(Processed foods 10 chews)
Also consider
_- How long to it takes to eat each food
– How satiated you feel afterwards
-How much you want to keep eating .
Evaluate your pantry
(To change the way you grocery shop and eat ,first become aware of what kinds of food you buy –and why you buy them .
How many junk foods mark as “healthy foods” can you find
How many celebrity endorsement do you see.
What self care promises do you find.
List the market
Look for habbit patterns
(Habits are powerful ,for better or worse .When we have habit of using food for reason other than physical hunger .It can lead to over eating .
Find Feel Good Habits that support your goals .
(Once you know your triggers ,disrupt cycle of trigger –eat –reward by replacing eating with an activity that supports your goal .
Most effective stress reliever
Exercising and playing sports
Reading
Listening to music
Praying or attending a religious service
Spending time with friends and family
Getting a massage
Walking outside
Meditation
Yoga
Creative hobbies
5.Put Quality Above Quantity
(Process Foods use cheap ingredients in making it possible to sell large quantities at low price )
Whole foods provide high quality nutrition and you only pay once
Jumbo sies might seem like a deal because they offer high quantity but eventually ,you may pay a “healthy tax” in the form of fat gain ,metablic problems and poor health.
Slow Down
(If changing the foods you eat freaks you out,allow yourself to eat what ever you want ,but slowly and mindfully
Sit at table and use real dishes
Eat in calm environment
Put your utensils down between bites
Set aside at least 20 minutes per meal
Choose whole ,fiber rich that makes time to chew
Eat 80% full
Be nice to yourself
Self Critism and crash dieting may work in short term,but they usually sabotage your goals in long term.Approach your over eating with ..
Honesty
How are you really behaving around food?The more accurate you are at perceiving your self the better you can support your self to change
Kindness
Work with your self instead against with yourself
Curiosity
Explore your habbits with open ness and interest in criticism .
African woman with shopping cart. Girl in a supermarket.
Nutritious food doesn’t have to drain your wallet. Here are 5 real-world strategies to prioritize healthy foods while reducing cost — plus 3 delicious recipes to get you started.
1.PRIORITIZE NUTRIENTS
We need calories to meet immediate energy needs — but it’s nutrients that keep us healthy long-term.
2. MAKE MOST OF YOUR MEALSBuying ready-to-eat prepared foods is generally much more expensive than buying whole ingredients, which you can then prepare yourself.
3. PRE-PREP YOUR MEALS
A little more time in the kitchen can yield big money-saving resultsby keeping you out of your take-out app or the drive-thru lane.
NUTRIENT-POOR-Nutrient-poor foods may be cheap and filling, but they can lead to deficiencies and health problems.
NUTRIENT-RICH-Nutrient-rich foods may cost a little more, but they keep us satisfied and help protect our health.
4.BECOME A SAVVY SHOPPERMOST COST-EFFECTIVE PLACES
Family-run urban neighborhood fruit and vegetable stores
• Bulk food stores
• Discount grocery stores
• Farmers / community supported agriculture (CSA)
• Your own garden
Most Cost Effective Foods
A.Dried beans / grains B.Seasonal produce C. Frozen fruit & vegetab
D.Less popular cuts of meat (like organ meats or bone-in cuts), canned fish, or plant-based proteins (like tofu, tempeh, or beans / lentils)
5. PRE-PREP YOUR MEALSWhen perfectly good food rots in the fridge, it’s like throwing money away.
PLAN BEFORE YOU SHOP
Look at the week ahead to see how many meals you’ll need, and how much time you have for food prep. Make a list and stick to it to avoid overbuying and impulse purchases.
LEARN TO PRESERVE FOOD
Extend the life of foods from days to months (or even years) with these tips.
Days: When whole fruits or vegetables on the counter get ripe, transfer them to the fridge to extend their life by a few days.
Months :When food in the fridge won’t be eaten soon, transfer to an airtight, freezer-safe container or re-sealable bag and store in the freezer for 3-6 months. Lightly steam or boil veggies before freezing.
Years: Learn how to make jams, pickles, dehydrated / fermented goods, smoked / cured meats, etc. Some of these methods can preserve foods for years.
Being healthy is not expensive .Being unhealthy is much more expensive .
3 “SUPERFOOD” VS. “REGULAR” FOOD COMPARISONS THAT WILL SURPRISE YOU .
The claim: “Superfoods” are always the best choice if you’re focused on your health. The reality: Eating well goes way beyond the nutrition label.
So if your starting to lose weight and might be thinking what food to eat .
I will give you this Comparison of you think its “healthy and whats beyond its nutrition.
Now a days its really hard to think what is right and what is not ? Do I need to change my diet ? or food intake to lose weight or build muscle??
We have a lot of questions regarding our nutrition so this information may help you clear your mind about better or best food . Or about REGULAR OR SUPER FOOD.
1.White Rice :
“Bad” because it’s refined, high-carb, and low-fiber.
White Rice beyond nutritional label :
Low in fiber, so may be ideal if you have certain digestive issues.
Enriched in most developed countries, so many nutrients stripped during processing are added back in.
Beneficial for people looking to gain weight and athletes with high carb needs, since it’s easy to digest.
Possibly easier to overeat because of its low fiber content and easy digestibility.
VSQUINOA
Quinoa:
The “superfood” because it’s a whole grain high in protein, fiber, and more.
Quinoa beyond nutritional label :
High in quality protein compared to other grains, so a particularly good choice for plant-based eaters.
Filling due to more fiber, protein, and resistant starch, so it could be a better option for fat loss or weight maintenance.
Sometimes too filling for people trying to gain weight but struggling with appetite.
A carrier of saponin, phytic acid, and oxalate, which can reduce mineral absorption and increase risk of kidney stones in sensitive people.
Note : Enriched white rice mostly holds its own in nutrient content; both grains can be good choices depending on context and goals.
2.Whole eggs raise your cholesterol and are bad for your heart. O
R Whole eggs are one of the most nutritious foods on earth.
VSEGG WHITES
White Eggs Since they’re basically pure protein, it’s always better to choose egg whites. When you eat egg whites, you’re missing out on the healthiest part of the egg.
Heres Beyond the Nutritional Label :
Whole eggs beyond nutritional label :
Have a distinct flavor and are tasty on their own.
Can be hard-boiled for an easily portable whole-food snack.
Include the yolk, which contains the majority of an egg’s most beneficial nutrients
Won’t increase blood cholesterol or the risk of heart or artery disease—for most people.
Should likely be minimized for people with diabetes, heart disease, and/or familial hypercholesterolemia.
White Eggs Beyond Nutritional label
Are ideal for anyone looking to boost protein intake with minimal added calories.
Can be added to many dishes and seasoned creatively because their taste is neutral.
Should always be cooked, because they contain avidin (an antinutrient that prevents biotin absorption) when raw.
May be considered bland.
Note :Egg whites have fewer nutrients than whole eggs, but unless you have specific health conditions, the choice comes down to personal preference.
3. Olive oil Rich in vitamins, anti-
inflammatory compounds, and healthy fats… but it’s “old news.”
Olive oil is rich in…
• Oleic acid, which provides heart health benefits and may fight inflammation and cancer. • Phenols, which are powerful antioxidants with many potential benefits including fighting inflammation, viruses, and tumors.
Olive oil beyond nutritional label :
Want to minimize saturated fat or prioritize heart-healthy fats.
Are looking for a plant-based replacement for butter.
Want to replace other vegetable oils in salad dressings or for oven roasting.
Vs
COCONUT OIL
The “superfood” because it contains metabolism-boosting medium-chain triglycerides (MCTs).
Coconut oil is rich in…
• Lauric acid†, which may have antibacterial and antimicrobial benefits.
† Lauric acid is sometimes considered an MCT, but it’s not one of the MCTs that may have metabolism-boosting benefits—those only make up a small portion of coconut oil’s fat content.
COCONUT OIL beyond nutrition label :
Don’t get much saturated fat from other sources.
Are looking for a plant-based replacement for butter or shortening in baked goods.
Want to add a coconut flavor to a savory dish
NOTE : Olive oil wins out over coconut oil nutritionally, but the best choice depends on your overall fat intake and how you’re cooking
Now tell me HOW SUPERFOOD IS DEPENDS ON OUR
Goals,Priorities,Individual body ,preferences and current diet .
This is why we don’t deem foods “Good or Bad” .
Its about choosing more or less foods FOR YOU.
I believe that no single food will transform your diet but I will give you more tips that might help you , Follow me at fb.me/coachbarbiep
Omg! Mga sis yan ang sinasabi ko. I feel you talaga. Ang hirap mabully at ma AWARD dahil sa sobrang laki ng ating mga tiyan
Ang iba kasi dyan tomador din naman o kaya tirador ng kaning lamig.
Pero ang kadalasang paglaki ng ating mga belly tummy ay kulang sa exercise,hindi tamang pagkain ng healthy foods at kulang sa fiber.
Kaya today i will give you atleast 5 best food that are tummy friendly and good in our digestion! Kaya get your pen and paper dahil eto na ang ating listahan!!!
Top of the list ay!!! BANANA!
This fruit packs 422 milligrams of potassium, may mineras din na tumutulong para mapigilan ang belly swelling sodium sa ating katawan!
Next is Avocado!
This is a Powerful fruit na siksik sa napakaraming vitamis and minerals.
Half of one avocado contains 10 grams of healthy mono-saturated fats,nakakatulong po ito para mapigilan ang paglobo ng ating mga fat cells.
Yogurt ang isa din sa pasok na tummy friendly! One cup lang ng yogurt swak na para paramihin ang good bacteria sa ating katawan throwing out other bugs that can cause bloating. Plus yogurt is good source of probiotics
Also make it a habbit of drinking natural green tea mga sis!
Three cups daily may revibe up your metabolism and burn 30 calories agad agad.
At lastly whole grains like oatmeals !
Ayon sa pag aaral nakakapagpashrink ito ng mga fat cells. At ang maganda pa sa whole grains nakakabusog talaga sya pero super mabilis madigest!
Coach Barbie Blog 