Health – Page 2 – InspireGrowth

Why Your Body Needs Carbs: The Good, The Bad, and The Truth

A Confusing Issue

I often hear people say that carbs are bad. I’ve heard conversations where people say they are cutting out carbs to lose weight.

It seems as though there are countless conflicting opinions on carbs.

So, are carbs (carbohydrates) good or are they bad?

The real, true, and accurate answer is that it depends.

As you may have surmised, all carbs are NOT created equally.

Black beans and candy bars are both loaded with carbs. However, I’m sure you’ll agree that they have vastly different effects on health.

Some Physiology Made Easy

Let’s take a step back for a moment and talk about the foundational knowledge you must have for a better understanding regarding the healthfulness of carbs. Your body needs carbs, as does mine. In fact, everyone needs carbs. The human body was designed to utilize carbohydrates as its primary fuel source. This is why our bodies make the hormone insulin, which is the key that allows glucose (a carbohydrate) to enter our cells. Our bodies make insulin so that our cells can utilize the glucose in our bloodstream (obtained from eating carbs) as their preferred energy source.

Let me repeat that. Our bodies make insulin so that our cells can utilize the glucose obtained from eating carbs as their primary and preferred energy source. Think about that for a minute. Why would the human body waste time and energy to make insulin if it did not use glucose as its main energy source? Looking at this from another perspective, people with diabetes, whose bodies are either unable to produce insulin or are resistant to their insulin, have such profound abnormalities of their physiology that they often end up developing many devastating complications.

Although this was a very general overview, I hope it is clear that insulin is a critical component of our health and that glucose (a carbohydrate) is the principal energy source of our cells. OUR BODIES NEED CARBS TO FUNCTION NORMALLY.

Back to the Question

Knowing this, all carbs must be good, right? Not exactly. As I said, not all carbs are created equally. Some carbs, such as those from black beans, are naturally combined with vitamins, minerals, and, most importantly, fiber, which prevents those carbs from being absorbed too quickly. Other carbs, such as those in candy bars and other ultra-processed foods, are just sugars added into the mix of a food product that is devoid of nutrients and fiber. The carbs in these foods are absorbed by our bodies quickly. It is this rapid absorption that leads to a host of metabolic derangements that can eventually lead to diseases such as type 2 diabetes. This is in stark contrast to the slow absorption of carbs in foods such as black beans, which provides the body with the glucose it needs while avoiding all these problems.

To summarize, ultra-processed foods are exceedingly unhealthy, and you now know one reason why. Foods such as black beans, which are whole, plant-based foods, are exceedingly healthy, and you now know one reason why. All whole, plant-based foods are also tremendously healthy for the same reasons.

What are whole, plant-based foods? Fruits, vegetables, whole grains, legumes, nuts, and seeds.

Practical Application

Following the reasoning outlined in this piece:

Our bodies expend the energy to make insulin so that carbohydrates can be utilized as the primary fuel source for our cells. Since healthy carbohydrates are found in abundance in whole plant foods, these are the types of foods that our bodies were designed to eat the most of.

Need more convincing?

There was a study called the BROAD study (click here for link to article). This study looked at the effects on body weight of allowing people to eat AS MUCH as they wanted of a whole food, plant-based diet. Yes, you read that correctly. The study participants were allowed to eat as much as they wanted—calories were not restricted. And even when eating as many whole, plant foods as they wanted, they still had significant weight loss. This is remarkably empowering knowledge.

So, please enjoy your good carbs, the ones from whole plant foods, and rest easy knowing that they are truly good for your health and your weight.

If you’re interested in bringing this type of message to a wider audience, I speak regularly on topics related to health and wellness. You can learn more about my talks at https://stevepiriano.life/speaking/

I also explore similar topics more deeply in my books, which you can find at https://stevepiriano.life/books/ if you’d like to dive in.

Stop Chasing Your Tail: The Food-Health Connection

What do many of the world’s populations have in common with dogs?

Hint: I’m not talking about cute faces, that humans and dogs are mammals, or that we both express emotions.

Anyone who has dogs has likely seen them do this crazy and funny thing where they run around in circles chasing their tails. When it occurs only occasionally, it’s so amusing and always puts a smile on my face.

Why do dogs chase their tails? Most of the time, especially with puppies, it’s just for their entertainment. Of course, there could be serious reasons why dogs chase their tails, especially if the behavior occurs frequently.

And there’s the commonality between dogs and countless people. Many of us spend our days chasing our own tails when it comes to health. We may waste time, money, and energy trying to become healthy and make no progress. In fact, many times we move backward.

Here are a few quick stories to illustrate:

Jack wakes up, takes his medications for cholesterol, diabetes, and high blood pressure. He then stops at a drive-thru on his way to work and buys his bacon, egg, and cheese breakfast sandwich.

Jill comes to the ER for chest pain. Her blood pressure is high, and her EKG is abnormal. After being in the ER for a few hours, she’s hungry and sends her husband out to buy her a double cheeseburger, fries, and cola.

Mary just heard that her friend Georgie had a heart attack. Georgie is only 41 years old. Wondering what she can do to prevent the same fate for herself, she is thinking about asking her doctor to prescribe her a cholesterol medication.

These are excellent demonstrations of the infamous sport of tail-chasing. We take our medications as directed by our doctors, but then eat damaging foods. We develop symptoms of diseases and then eat the very foods that likely caused those diseases. We hear that our friends are getting sick and give serious consideration to medication, but almost no consideration to food.

We are chasing our tails, my friends.

And many times, it’s not our fault. Many of us, including doctors, are unaware of the profound connection between food and health. Many of us may not know how to take the first steps to better health. Even worse, many of us may not even know that we have a choice.

I WANT YOU TO KNOW THAT YOU DEFINITELY HAVE A CHOICE.

The best way to enjoy better health is to take charge and become proactive. And the best way to start being proactive is to expand your awareness by learning more about the deep connection between food and health.

I’m going to help you kick-start your food education right now—risk-free and at no cost to you.

Here is the first and most essential piece of nutritional knowledge you will need (brace yourself for a truth-bomb):

The eating patterns that have been proven to be most effective at preventing chronic diseases, promoting weight loss, and maintaining optimal health are those that contain an abundance of whole plant foods and a low (or zero) intake of red meat and processed foods.

Yes, you absolutely do have a choice. You can eat your way to disease, or you can eat your way to fantastic health and vitality.

You don’t have to chase your tail anymore.

I also explore similar topics more deeply in my books, which you can find at https://stevepiriano.life/books/ if you’d like to dive in.

Consequences

One day, a few summers ago, I was driving a friend home. He happened to be very hungry, so I stopped at a pizzeria where he bought a meatball parm hero that he began eating on the drive. At one point, he took a bite, and a small piece of meatball, along with some sauce and oil, dropped out of the sandwich and onto his shirt. He immediately tried wiping it off with a napkin and was understandably upset because he thought his shirt might be permanently stained.

As I glanced over at him, a thought popped into my head. Yes, he was justifiably concerned that his shirt might be ruined. However, what about the other consequences of that meatball hero? He was eating a sandwich filled with sodium, saturated fat, and cholesterol. Although these substances would increase his risk of developing diseases such as diabetes, high blood pressure, and heart disease, he did not seem disturbed about these potential health outcomes. Why was that? Why was he more concerned about what the sandwich did to his shirt than what it could potentially do to his health?

The major reason lies in the various types of consequences. His stained shirt was an immediate consequence. It happened at the time he was eating it, was quite obvious, and thus connected to the sandwich. However, the possible adverse health consequences mentioned are not so apparent. If they are going to occur, they will likely not arise for five, ten, or even twenty years. Those would be considered delayed consequences, occurring so far into the future that it would be exceedingly difficult to link them to the sandwich.

Immediate consequences clearly have an enormous difference in impact compared to delayed consequences. Let’s imagine that the opposite was possible for a moment—that immediately after eating the sandwich, my friend suffered a heart attack. If this were the case, I could pretty much guarantee that he would never eat a meatball parm hero again.

I realize that I’ve made a bit of a stretch here. Eating a single unhealthy meal is not going to have unfavorable health effects, even after years have passed. However, consistently consuming unhealthy foods will absolutely increase the risk of poor health. Just because the consequences do not appear instantly does not imply that they will never manifest. The impact of each meal will add up over time until the outcomes become apparent.

Please remember the difference between immediate and delayed consequences and their importance in your life—just some food for thought (pun intended).

Do you engage in any regular behaviors that may lead to unwanted consequences for you or your loved ones?

I also explore similar topics more deeply in my books, which you can find at https://stevepiriano.life/books/ if you’d like to dive in.

Perpsectives

The pessimist will say that the glass is half empty.

The optimist will say that the glass is half full.

The optimist, of course, has the brighter and more hopeful outlook.

Changing things up and now thinking in thirds instead of halves, let’s say that the glass is now one-third full.

In what instance would the optimistic perspective be less desirable?

It would be less prudent to have the proverbial glass one-third full if it means that one-third of your meal is pure sugar.

Ok, really now—when is a third of your meal going to be pure sugar?

That seems like a lot.

But, believe it or not, it is pretty common with many typical breakfast cereals.

Check out the ingredient label and look at the serving size. Then look at the amount of added sugars. Many times, you will find that the amount of added sugar is around one-third of the total serving size. And by the way, who really only eats a single serving size of cereal?

That means one-third of the food in your cereal bowl is pure sugar. Crazy, right?

Talk about shocking perspectives!

I also explore similar topics more deeply in my books, which you can find at https://stevepiriano.life/books/ if you’d like to dive in.

Fuel Your Body Like a Ferrari

Imagine: you are now the proud owner of a beautiful, brand-new, smooth and sleek Ferrari.

You pull into the gas station for your first fill-up and immediately note something quite unusual.

In addition to the premium high-octane gasoline being offered, there is another pump that is dispensing soapy water.

Which one will you pump into your Ferrari’s fuel tank?

The answer is obvious, isn’t it?

Now, what if that Ferrari represented your body? What types of fuel are you going to feed it?

Are you going to provide it with an abundance of whole, natural plant foods proven to help it run optimally, or foods that are manufactured, processed, and devoid of nutrition?

The decision is always yours. Which would you choose?

Choose health, choose you.

Thank you for taking the time to read this post. I hope you found it thought-provoking. Please feel free to share it with anyone who you think would benefit.

Resolve to do Something or…?

So many of us make New Year’s Resolutions.

Unfortunately, statistical data shows that only 9% of us are successful in following through on them.

Wow…9% is a pretty dismal number.

Why do so many fail to keep their resolutions?

There are numerous possible reasons. For example:

Goals may be too vague
Goals may be too ambitious
No specific plan laid out
Underestimation of required time and effort commitment
No form of accountability
There may not be a compelling enough “why”

The good news is that there are ways to help ensure that you will be able to stick to and achieve your goals. There is a tool called SMART goals that can help guarantee your success. You can read more about it here:

Be SMART About Goal Setting

In addition, since many people have New year’s resolutions to improve their health, maybe that 9% number can be drastically improved if we think about things a bit differently. Rather than only resolving to do something, I submit that you should instead resolve to become something—a better version of yourself. Then begin to live your life today as your future self would, gradually modifying your behaviors to match those of the new you.

For instance, if you wish to drop 20 pounds, you can create a specific plan, use SMART goals, and commit to becoming a slim and healthier person. Envision and feel what it would be like to be 20 pounds lighter. How would you feel when you look in the mirror? Would you be more energetic? Would you have to buy new clothes? Write down everything you can imagine about your new life. Then, if this is indeed your truth, begin to live your life today as your authentic self. Take baby steps, change your habits, be consistent, and enjoy the journey.

When it comes to health-related goals, don’t just make a New Year’s Resolution—become your future self.

HAPPY NEW YEAR!

Abuse? Consider Context.

A man shoves his son, causing him to fall to the ground and bruise his face. Does this make him an abusive father?

Fruit has a lot of sugar. Does this make fruit unhealthy?

A man pushed and injured his son. Fruit has a lot of sugar. These are facts.

From these facts, one may draw the seemingly logical conclusions:

The man is an abusive father.

Fruit is unhealthy.

However, like many things in life, context is critical.

The boy was standing in the middle of a busy street, and his father pushed him out of harm’s way.

The sugar in fruit is very different from the added sugar in processed foods.

Fruits naturally bundle sugar with vitamins, minerals, and fiber, slowing sugar absorption and avoiding harmful blood sugar spikes. Unlike sweets and other processed foods that can lead to insulin resistance and diabetes, fruits like berries have even been shown to lower blood sugar and insulin release—sweet, smart, and a true win for your health.

Thank you for taking the time to read this post. I hope you found it interesting and informative. Please feel free to share it.

Choose health, choose you.

Have You Ever Had Toddler brain?

Have you ever heard the same information from two completely different sources on the same day? This has happened to me several times, and whenever I experience such events, I know that specific knowledge is indispensable. Case in point: in the not-too-distant past, I learned the same concept from two unrelated sources on the same day. After hearing it the second time, I knew that it was something that needed to be shared.

It was regarding something that was referred to as toddler brain, and it was explained in the following manner. When stressed, preoccupied, or overtaxed, you tend to make more impulsive decisions. For instance, let’s assume you are having quite a hectic day at work. When your lunch break finally arrives, and you head down to the cafeteria, you may be presented with both healthy and unhealthy options—perhaps a cheeseburger and a black bean burger. Given your overstressed state of mind, you will probably choose the cheeseburger, even though you know it is not best for you.

A scientific study was even done examining this idea. The participants in this study were divided into two groups. One group was given a seven-digit number to remember, and the other group was given a two-digit number to remember. The participants were then asked to walk down a hallway, and along the way, they were offered a snack—either a piece of cake or some fruit. Researchers observed that the people in the seven-digit group chose the cake more often, whereas people in the two-digit group chose the fruit more often. They concluded that the extra mental stress from trying to remember a seven-digit number led to poorer decisions.

Since we are all faced with stress each day, what can we do to combat this phenomenon of poor decision-making? I have two suggestions. First, pack your lunch at home the night before work. You will presumably be less stressed and also have more time to consider your options. Second, realizing that life in general can often be filled with stressful circumstances, please appreciate the fact that you are allowed to take a step back and give yourself a moment. Take a few deep, relaxing breaths and recalibrate yourself into a more tranquil state. You will be directing a kind act towards yourself. The bonus here is that your more serene state of mind will be felt by and impactful to those around you as well.

Since we’re all grown-ups, let’s try not to act like toddlers.

Thank you for taking the time to read this post. I hope you’ve enjoyed it and found it helpful. Please feel free to leave comments and to share it. Until next time—be well.

Photo credit: pixabay.com

Explore and Feel the Pride

You’ve done it! You’ve decided to undertake a new physical activity. Perhaps it’s an endurance activity like running, cycling, or swimming. Or maybe it’s an activity that requires more strength and balance, such as weight training or yoga. Maybe it is not even a physical activity. Let’s say you’ve committed to an academic pursuit, such as a course through a school or university or even a self-education venture. How about a project at home or work?

Whatever it is that you have decided to tackle, you will derive significant benefits from it. First, there is the joy of the activity itself. This is especially true when you begin to get into a state of flow, also referred to as “getting in the zone.” You know what I’m talking about, right? What an incredible feeling! Physical activities have their own set of remarkable bonuses. We are likely all familiar with the “runner’s high” that occurs due to the release of the body’s endorphins. These feel-good chemicals produced by our own bodies during exercise bind to the same brain receptors that opioids do. However, unlike pharmaceutical opioids, these will create a positive state of mind without the potential for dangerous side effects. In addition, exercise often gives your muscles that awesome feeling of being “pumped.”

Another benefit of beginning a new venture is a sense of accomplishment and pride when you’ve completed all or even part of it. And finally, there is the discovery, learning, and growth that goes along with new pursuits. I personally find this aspect exceptionally rewarding. I thoroughly enjoy reading non-fiction books because discovering new ideas exhilarates me. Last year, I attended an emergency medicine conference on airway management. I acquired a great deal of knowledge and had the opportunity to sharpen my skills and learn a few new ones. I experienced a wonderful feeling of satisfaction on my drive back home.

I encourage not only physical activities but also exploring and expanding your horizons so that you may learn new things and experience personal growth. Have you been thinking about beginning a new form of exercise or committing to a project or academic course? Kudos to you! Move forward with it and reap the many rewards.

Thank you for taking the time to read this post. I hope you’ve enjoyed it and found it informative. Please feel free to pass it on. Until next time…be well.

Photo Credit: Jarod Lovekamp/pexels.com

Search For the Fun Stuff

Do what’s fun! Regarding food and exercise, eat the foods and participate in the activities you enjoy—those things that excite you and leave you feeling fantastic. This was the main idea in my last post.

However, it’s not always easy to find the foods that make your mouth water and the types of exercise that resonate with you. Sometimes, it takes a little work, along with trial and error. There are likely many healthy foods and varieties of physical training out there that you find dull, boring, or just plain dislike, and that’s okay.

I’d like you to understand, though, that it can sometimes take several exposures to a food or activity before you begin to enjoy it. Yes, it is possible to dislike something initially but then grow to appreciate it over time. Moreover, I’ve read that it can take eight to twelve exposures to a new food before you begin to savor it. A few tips: trying new foods as part of recipes can create a more pleasurable experience. Additionally, engaging in physical activities with friends can make them much more gratifying.

What happens if you have tried something many times and still dislike it? Well, that’s okay. Continue to be flexible and try something else. There are countless options for healthy foods (fruits, vegetables, legumes, whole grains, nuts, and seeds) and so many different forms of exercise that you can try. I encourage you to explore and experiment until you find the right things for you.

When I began my journey into healthier living, I started adding broccoli and peppers to my diet. At first, I was not a big fan and didn’t really care for their taste. However, I knew they were good for me, so I gave them a chance. I persisted in eating them once or twice a week and soon found that I was genuinely enjoying them. Now, all these years later, I am still eating and savoring these vegetables.

So, as I mentioned above, explore and experiment with the innumerable choices available until you find those that are perfect for you. And when you do, go out there and relish them!

Thank you for taking the time to read this post. I hope you’ve enjoyed it and found it informative. Please feel free to pass it on to anyone you feel might benefit.

Photo Credit: Michail_Petrov-96/istockphoto.com