The Nuts and Bolts of Carbohydrates

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complex carbs: grains, seeds, nuts, and vegetables

complex carbs: grains, seeds, nuts, and vegetables

Carbohydrates are our primary source of energy and dietary fiber. Carbohydrates are also intrinsically involved in many biologic processes.

It’s no accident that when we are hungry, we reach for carbohydrates, for carbohydrates are the form of energy our bodies prefer and digest first:

-Our cells prefer using carbohydrates to enter into the KREBS cycle, a complicated metabolic process that yields THE energy molecule, ATP

-Our bodies prefer carbohydrates as the energy source because those calories are structurally easier to get to than fats or protein

-Amylase is the enzyme in saliva that begins the breakdown process of carbohydrates into its usable units as sugars

In the context of nutrition, carbohydrates are referred to as simple or complex
-Simple carbohydrates
—monosaccharides = 1 sugar molecule; glucose and fructose are monosaccharides
—disaccharides = 2 sugar molecules = 1 glucose and 1 fructose; lactose and sucrose are disaccharides

-Complex carbohydrates
—polysaccharides = many monosaccharides joined by chemical bonds into chains and branches
—oligosaccharides = 2-10 monosaccharides joined by chemical bonds into chains and branches

Complex carbohydrates provide a higher quality source of energy with a longer breakdown process, which slows the onset of hunger and stabilizes blood sugar levels.

The plant sources of complex carbohydrates provide dietary fiber:
-The cellulose in the plant wall has polysaccharides and oligosaccharides
—The polysaccharides portion is made of insoluble fibers, and because humans lack the enzyme to digest cellulose, this material passes through the digestive tract nearly intact, helping to eliminate other toxins from the body with it

—The oligosaccharides can break down; they are the food source for the micro- flora in our digestive tract

-Compounds from plants are used in our cellular functioning and systemically
— Lower cholesterol, anti-cancer, antibacterial, antifungal and antiviral; bind to specific hormones that are in excess to clear the body of them and eliminate with solid waste; reduce hunger cravings
-Compounds from plants are commonly used in industry
—As thickening and binding agents for a multitude of products, from ice cream to pharmaceutical gels

Carbohydrate Digestion, Assimilation, and Synthesis
The storage carbohydrate in animals is glycogen. When not utilized by the body, carbohydrates are stored as glycogen in the liver and in the muscles. Leftover leftovers are stored as fat.

Recommended Amounts
Age, gender, general constitution, and activity levels vary from person to person, so recommending the proportions of protein, fat, and carbohydrate in the diet isn’t possible.

For every gram of carbohydrate you consume, you get 4 calories of energy- this is true for any type of carbohydrate. Here’s a link that gives you a general guideline of amounts for you, including vitamins and minerals for you, based on age, gender, and activity level.

At Mountaintop Acupuncture, we will review of your diet to figure out what your dietary needs are, and offer feedback and suggestions after assessing your condition, health history, and general constitution.

http://mountaintopacupuncture.com/the-nuts-and-bolts-of-carbohydrates

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At Mountaintop Acupuncture, we have over 30 years experience. To read more, please click here.

If you have questions and concerns about acupuncture treatment, we offer a free 20-minute phone session: click here for contact information to call or e-mail us. We practice at The Highlands Ranch Medical Pavilion in Littleton, Colorado.

Insurance is welcome and accepted.

Filed Under: All Things Food, Health Tips, Integrative Medicine, You Are What You Eat Tagged With: , , , , , , , , , , ,

Miso Soup

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Miso Soup

 

 

 

 

 

 

 

 

This simple soup is a powerhouse of nutrients, with subtle flavors that allow it to be a staple. As long as you have water, miso, seaweed, and a couple of ingredients listed below, you can make miso soup- it’s that malleable, and recipes for it abound.

Ingredients, 2 servings
Water- 3 cups
Tofu- 1/3 block, cubed into ¼ inch squares
Scallions- 2, chopped into ¼ inch strips, or ½ onion, sliced thin, in a pinch
Tamari or light soy sauce- a dash, to taste
Seaweed – quantity depends on type:
Nori- 2 inch by 3 inch piece per person, shredded
Kombu, Dulse 2-inch piece per person
Kelp, Arame, Hijiki, Dulse flakes- 1 tsp per person
Miso- 1 heaping teaspoon per person, to taste

Optional
Mushrooms- ½ cup, sliced thin
Ginger- 2 inch root, peeled and finely chopped
Spinach or other light greens- ½ bunch, chopped into ½ strips
Carrot- 2 medium, chopped into ¼ inch cubes

Miso is ALWAYS added at the end to conserve its living enzymes and healthy bacteria.

To cook, put all the ingredients in a saucepan, minus the miso: tofu, scallions, seaweed and water in a pot, and vegetables of your choice. Bring to a boil, then simmer about 45 minutes. Add light greens towards end of cooking.

Ladle about ½ cup of the soup’s liquid per bowl and add the miso, stirring so it dissolves fully, then add the rest of the soup.

http://mountaintopacupuncture.com/miso-soup

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At Mountaintop Acupuncture, we have over 30 years experience. To read more, please click here.

If you have questions and concerns about acupuncture treatment, we offer a free 20-minute phone session: click here for contact information to call or e-mail us. We practice at The Highlands Ranch Medical Pavilion in Littleton, Colorado.

Insurance is welcome and accepted.

Filed Under: All Things Food, Cooking Basics, Health Tips, Recipes, Stress Busters, Uncategorized, You Are What You Eat Tagged With: , , , , , , , ,

The Nuts and Bolts of Protein

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dna1

What Proteins Do

Proteins form our physical structure and the signaling mechanisms that animate it.

1. Proteins provide structure to all the body tissue, bony and soft, forming the cytoskeletal elements that are the lattice for our physical form, like the filaments you see in fiberglass or rice paper. Proteins also make up the contractile components of the body tissue, allowing a certain amount of “give” to our bones, muscles, skin, hair, and nails.

2. Cell-to-cell, signaling is necessary to make the metabolic process of your body hum along smoothly, and these regulating components are proteins. Receptors on the surface of the cell act as the launching and landing pads for neurotransmitters and hormones and antigens secure immunity, channels transport materials in and out of cells, and the co-enzymes and enzymes break up these connections so that the metabolic processes can continue to move forward.

Protein is the most abundant component in our bodies. We need to consume an adequate supply through our diet, but not too much, because our bodies can only process and utilize so much before converting it into fat. Food sources of protein are diverse and plentiful. Needs vary depending on age, gender, and activity level, so it’s important to find how much it right for you.

Protein Digestion, Assimilation, and Synthesis

Protein digestion starts in the stomach, where the enzyme pepsin breaks down into shorter chains of amino acids. Next, the pancreas releases the enzyme trypsin, which breaks the amino acids down further, and with the aid of several additional enzymes, the protein is finally broken down into single amino acids. In the small intestine the amino acids are absorbed in the blood capillaries of the small intestine’s villi, to travel in the bloodstream to the liver, which synthesizes amino acids into many proteins.

Just like fats are made up of fatty acids, so too do proteins have their building blocks, the amino acids. The primary structure of a protein is a string of amino acids, forming a peptide chain. Through a complicated process of chemical and electrical bonding, amino acids form the secondary, tertiary, and quaternary structures that compose all of our tissue, as well as the signaling molecules and the mechanisms that facilitate this communication.

The human body can produce most amino acids form the break down products of digestion, but it cannot make 9 of the 20 known amino acids, and all 20 are needed to form a complete protein. These 9 are referred to as “the essential amino acids.”

Animal products are complete proteins, and plant products are not, but when combined with other plant proteins, can become a complete protein. The key take-away is that by eating a variety of foods daily, the body will have steady supply of amino acids to assemble complete proteins.

As stated above, too much protein will tax the kidneys and the liver, and if you consume more protein than you need, the body will either excrete the extra, or convert it into fat.

Note to vegans: with adequate protein, your body will be able to do its renewal and repair work, and your ability to think clearly could improve dramatically. Further, no need to worry too much about collecting amino acids, your body will do that for you: many plant foods contain the essential amino acids, so if you eat a broad spectrum of foods, your body is assimilating protein throughout the day. For example, if you have a hummus sandwich for lunch and a vegetable stir-fry with rice for dinner, within that period of time the body is able to collect and combine the amino acids present in each meal for the complete protein it needs. The oft-cited combo of beans and rice will fulfill protein requirements, and the general rule of thumb in food combining legumes and grains is to have 2 parts grain to 1 part legume or bean.

Recommended Amounts

It’s not easy to get a straight answer on protein requirements, because they vary with age, gender, and lifestyle habits. Further, as practitioners of oriental medicine utilizing Chinese dietary recommendations, we might outline a ratio of protein consumption that is greater or lesser, depending on your constitution and health needs at the moment.

Begin by figuring out your caloric needs in a day, then get a minimum of 10% and a maximum of 35% of calories from protein sources. It has been proven through research studies that protein will increase satiety, so if you can include some in each meal this will help with weight maintenance, if that is of concern to you.

Plant Food Sources

Beans, grains, nuts, seeds, legumes, vegetables and fruit all have amino acids, and some have complete proteins. Better yet, you’ll be getting a hefty dose of anti-oxidants along with your protein at the same time. Here’s a sampling of protein amounts to give you a general idea that protein abounds across the food spectrum:

Split peas, cooked 1 cup: 16 g
Black beans, cooked 1 cup: 15 g

Couscous, uncooked 1cup: 22 g
Barley, pearled, uncooked 1 cup: 10 g
Wheat flour, whole grain, uncooked 1 cup: 16 g

Brussel sprouts, cooked 1 cup: 4 g
Beets, cooked 1 cup: 3 g
Kale, steamed 1 cup: 3g
Potato, baked: 3 g

Blueberries, 1 cup: 2 g
Banana: 2g

http://mountaintopacupuncture.com/the-nuts-and-bolts-of-protein

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At Mountaintop Acupuncture, we have over 30 years experience. To read more, please click here.

If you have questions and concerns about acupuncture treatment, we offer a free 20-minute phone session: click here for contact information to call or e-mail us. We practice at The Highlands Ranch Medical Pavilion in Littleton, Colorado.

Insurance is welcome and accepted.

Filed Under: All Things Food, Integrative Medicine, You Are What You Eat Tagged With: , , , , , , , , , ,

Balanced Meal Template

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How to Contruct a Balanced Meal

Both Tom and I (Carol) bought into the notion that “you are what you eat” a long time ago, hook, line, and sinker. While restaurant food tastes good going down, we don’t subscribe to it as a regular way of eating, preferring less fat and salt and controlling the quality of ingredients.

Recipes abound everywhere: this post is for those who have crossed our paths as practitioners, who, when asked about their diet, reveal they don’t cook because they don’t know where to begin.

This is the template of our basic recipe, developed over the years, which includes a balance of protein, carbohydrates, and fats that works for our body types. You might find an adjustment of proportion will work better for you.

Meals of endless variety are made based upon choices that balance out these three components, first choosing the protein (animal or plant source), and finding grains or starches, vegetables, and lastly, flavors that blend the components together. Fewer pots and pans to clean, too!

Putting this all together is accomplished in three easy steps:

Step 1: Measure out the grain and put it on the stove, fire up the oven to bake the        potato (sweet or white), or heat water for the pasta

Step 2: When you prep the vegetables, start with the denser vegetables and work    your way up to leafy greens. Our method for efficiency is to start the cooking after most  of the prep work is done, cleaning and cutting up the leafy greens once the main cooking is underway.

Step 3: While this is cooking you can start prepping the protein component by    seasoning or marinating. Most of the time the protein is mixed within this vegetable  mélange. There are a few exceptions, such as marinated tofu or fish fillets, which are  lightly fried in a separate pan.

→ NOTE: The general rule of thumb in a Mediterranean-type diet has meats and fish  fitting in the palm of your hand, which roughly equates to a portion of ¼ pound per  person for meat, and ¾-to-one pound weight per person for fish.

These are some of the ingredients we use:

Fats
° Cold-pressed extra virgin olive oil

Carbohydrates
° Vegetables: onion & garlic, root vegetables (carrots, turnip, beets, etc.), juicy  vegetables (summer squash, mushrooms, tomatoes, etc.), leafy greens (kale, spinach,  collards, etc.)

° Starch: potatoes (white, sweet), grains (rice, millet, quinoa), pastas (couscous, orzo,  hard)

Protein
° Soy: tofu, tempeh, miso

° Beans/legumes: black beans, kidney beans, white beans, red lentils, green lentils,  etc.

° Animal: poultry, fish, pork, beef

° Fish: halibut, trout, mackerel, salmon, sardines, anchovies, tuna

→ PLEASE NOTE: all fish are equally fish, but not all fish are equally good for you!  Here’s a website that responsibly informs you which fish are safe to eat and which are  not, so you can make informed choices and occasionally enjoy those in the “grey” area  without fearing retribution.

http://mountaintopacupuncture.com/balanced-meal-template

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At Mountaintop Acupuncture, we have a combined 34 years of experience. To read more, please click here.

If you have questions and concerns about acupuncture treatment, we offer a free 20-minute phone session: click here for contact information to call or e-mail us. We practice at The Highlands Ranch Medical Pavilion in Littleton, Colorado.

Insurance is welcome and accepted.

Filed Under: All Things Food, Cooking Basics, Uncategorized Tagged With: , , , , , ,