FOOD & NUTRIENTS TO COMBAT ILLNESS, PLUS PROMOTE HEALTH & FITNESS
By: Steve Courson

Understanding the food choices we make and recognizing the power of certain micronutrients can do wonders to maintain wellness and combat illness. One of the keys to grasping this is the recognition of how certain foods effect us hormonally. Getting beyond counting calories and fat grams must be the first step in appraising the theory of insulin control through the proper consumption of macronutrients (carbohydrates, fats and protein) and a fundamental correct manipulation of the insulin/glucagon axis. Gaining knowledge on the power and uses of various micronutrients is also essential in protecting health together with modulating another hormonal group known as eicosanoids (i ko s? nóid).

Some of the more successful and popular dietary strategies out there (Zone, Atkin's and South Beach) all are predicated on moderating carbohydrates for insulin control. The Zone uses a 40% carbohydrate, 30% protein and 30% fat ratio of macronutrients for insulin control, encouraging good fats (mono-unsaturated) and eating primarily low glycemic index carbohydrates with low fat protein. The glycemic index is a method of rating carbohydrates according to their impact on blood sugar. Atkin's and South Beach are very similar; both have introduction phases that are almost identical controlling insulin through minimizing carbohydrates and gradually increasing them as one reaches their desired weight. The Atkin's diet seems very high in saturated fat where South Beach pays closer attention to good fats.

If you have a copy of the glycemic index, limiting your "carb" intake consuming predominately low glycemic "carbs" combined with low fat protein and good fats, one can develop their own brand of insulin control suited to their body fat needs.

Consuming enough protein to maintain a positive nitrogen balance will help one maintain lean muscle mass, a benefit to a better metabolism. Protein requirements should range between .5 grams and .75 grams per pound of body weight per day. If you are overweight and sedentary, then .5 is more your speed; if you are active and close to your ideal weight, .75 grams is more appropriate. The better shape you are in and the more active you are, the greater your protein needs to maintain a positive nitrogen balance.

Examples of low fat protein: 1) lean meat 2) fish 3) most poultry (chicken, turkey) 4) cottage cheese 5) tofu (soy) 6) whey protein

Consuming good fat means limiting saturated (animal) fat and cooking with or using unsaturated fats preferably monounsaturated (almonds, peanuts, olive oil, avocado oil). We derive our essential fatty acids required for good health directly from dietary fat intake. Fat also controls the entry of carbohydrates thus helping maintain stable blood sugar.

Why is insulin control so important? Heart disease, which is the leading cause of death, has four deadly symptoms that can be monitored by controlling insulin. High triglycerides, upper body obesity, glucose intolerance, and hypertension all can be lowered with insulin control. Obesity, which leads to a laundry list of maladies, is another issue that can be addressed by lowering insulin levels. Aging and high cholesterol are also insulin related. These are just to name a few.

Dr. Barry Sears, author of the Zone dietary principles and a brilliant molecular biologist, is a strong advocate of the use of Omega 3 fish oil to modulate eicosanoids. Eicosanoids are described as a microbiological system that flashes on and off; a powerful hormonal system that the 1982 Nobel Prize in Medicine was awarded in this branch of research. Proper use of fish oil can facilitate the formation of "good eicosanoids" which promote positive good health effects. The production of "bad eicosanoids" do the opposite of what the "good" ones do in promoting harmful physical events. This supplement is essential in prevention of heart disease. If high cholesterol is an issue, red rice yeast extract is a good supplement to lower it combined with insulin control in the diet.

One must exercise prudence in using Omega 3 fatty acids; too much can produce negative side effects such as excessive bleeding, increased LDL, depression of immune system, excess "good eicosanoids", elevated blood sugar in type 2 diabetics, increased stroke risk and reduction of antioxidant levels. According to Dr. Barry Sears, the fish oil guru, 2.5 grams of long chain Omega 3 fatty acids is the recommended daily intake.

While Omega 3 fatty acids are a powerful nutritional supplement because of their effect on "good eicosanoids", other micronutrients are helpful in disease prevention. Antioxidants are another important dietary aid in combating the formation of free radicals that create cell damage and prevent oxidation decay. Vitamin C, vitamin E, green tea, fruits (especially berries & grapes), vegetables (especially green & leafy) and OPC's (Oligomeric Proanthocyanidins) are all effective antioxidants. These are essential in cancer prevention, cardiovascular disease and diabetes.

Calcium, magnesium and potassium are essential minerals that are necessary for bone health (osteoporosis prevention), nerve, muscle and enzyme function. After using insulin control, eicosanoids modulation and select supplements to help me loose 70 lbs. of body fat and be removed from an active heart transplant list over 10 years ago, it has made me a serious believer in intelligent dietary and nutritional techniques.

Here is a typical meal for me, a 245 lb. man with approximately 8-10% body fat. In my maintenance phase (my daily protein goal is between 250-275 grams because of my size and training load), my protein intake is higher than most of the readers should consider. However, the principles are the same; most of your protein needs will probably be half of mine considering your body size and an ideal weight you are trying to achieve.

MEAL:
1. two 4 oz. burger patties (mustard, no bun), grilled, 60 grams protein plus saturated fat
2. large tossed salad with low carb Italian dressing
3. one apple
4. diet caffine free soda

SNACK:
1. can of tuna in water, 37 grams of protein
2. piece of fruit from low glycemic list
3. small portion 10-12 cashews
4. decaf, herbal iced tea

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My comments are based on personal experiences. I am not a licensed dietician or physician and do not speak for Head Start or any other organization. Any specific comments or questions about what may be beneficial for any individual should be directed to a physician, nurse or licensed dietician.

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