Food Labels – Focus on Protein, Fiber & Sugars for Optimal Health

Okay! You really love those nutrition labels found on your favorite foods? Right? Confused about what to look for? Let’s keep it simple! You really need to look at 3 pieces of information on the food label – protein, fiber and sugars?

You are already looking at the calories, saturated fats and carbs. Why look at the protein, fiber and sugars too?

If you focus on carbohydrates alone, you will most likely avoid healthy foods like beans. Not green beans! Beans such as pinto, red beans, black beans, garbanzos (or chickpeas), kidney, and also legumes such as lentils. These foods are power houses of nutrition: loaded with protein, fiber and lots of vitamins and minerals. When you look at the label, you will see that both the protein and fiber content of beans is really high while the sugars are low (unless sugar has been added to keep the beans firm). Yes, the carbohydrates may be a little high but the proteins, fiber, and good fats naturally in the beans will slow down the absorption of the carbohydrates and have less impact on raising your blood sugar levels. Focus on the colorful beans and less on the starchy, whiter beans. You will also notice that baked beans are super high in both carbohydrates and sugars. How much should you eat every day? Aim for 1/2 cup beans or lentils. Hummus and black bean dip also count. Concerned about gas and bloating? Add a little fresh lemon or lime juice or apple cider vinegar to the beans when heating up. Enjoy!

Get Ready for Winter Colds and Flu – the Vitamin D Connection

Summer weather- winter weather! Those of us in the Pacific NW have had a dose of both in the past week! Yes, vitamin D is my passion! This is the time to have your nutrition labs checked to see how much vitamin D you made from the sun this year. From recent lab results observed in the past week – not so much this year with levels of 9, 15 and 16 seen in folks not taking a separate supplement. Optimal lab levels are still controversial – so let’s take a leap of faith based on current research and shoot for lab levels in the 50-75 range or higher. Why? The part of your immune system that kills bacteria and viruses depends on vitamin D to work properly. Also, you need vitamin D to help you absorb both calcium and magnesium in those supplements you are taking. Vitamin D also helps your mood on these dark and rainy days and helps you sleep better. Vitamin D has been shown to decrease the relative risk for developing most types of cancers and diabetes. How much Vitamin D should you take? Please do not self-prescribe vitamin D2 or D3. Your lab levels should be monitored by a qualified, licensed healthcare professional. Which labs are necessary? Ask your doctor, PA or nurse practitioner to order a Total 25OHVitD that includes your Vitamin D2 and D3 levels. How to interpret the results? The reference ranges may not be optimal ranges for good health. Will you be traveling to a sunny climate this fall and winter? What is your body size and skin color? How much vitamin D is in your food and supplements combined? How much fat do you eat – vitamin D needs fat to be absorbed. What kind of fat  is in the vitamin D supplement you are taking if you are taking one? Everyone is different so everyone’s needs are different.  Contact Beve for more info. Stay well!