Evolution Workforce

Are Cravings Sabotaging Your Efforts to Eat Healthily? – October Article

wally — Tue, 09 Oct 2012 21:37:26 +0000

Are Cravings Sabotaging Your Efforts to Eat Healthily?

by Ling Wong, Certified Holistic Health Coach

Do you have the experience that you just have to have certain foods, and nothing else would do it? We tend to have more food cravings during the winter months, when our body needs more energy to stay warm and to conduct our activities.

Cravings can be a way that your body is telling you something. Honor your cravings by getting to the root cause of it, and find out what your body really needs. Here are some possible nutrient deficiencies associated with different kinds of food cravings, and healthy food choices that will provide the nutrients that may be lacking, helping you curb your cravings:

Bread/toast – Nitrogen – try high protein foods such as wild caught fish, nuts, and beans.

Oily snacks, fatty foods – Calcium – try mustard and turnip greens, broccoli, kale, and legumes.

Coffee or tea – Sulfur – try red peppers, muscle protein, garlic, onion, cruciferous vegetables.

Burned foods – Carbon – try fresh fruits.

Soda and other carbonated drinks – Calcium – try mustard and turnip greens, broccoli, kale, and legumes.

Salty foods – Chloride – try wild caught fish, and unrefined sea salt.

Acid foods – Magnesium – try raw nuts and seeds, legumes, and fruits.

Cool drinks – Manganese – try walnuts, almonds, pecans, pineapple, and blueberries.

Cravings related to PMS – Zinc – try wild caught seafood, leafy vegetables, and root vegetables.

[source: http://www.naturopathyworks.com/pages/cravings.php]

Cravings of certain taste or texture may also be a result of psychological needs. For example, when you crave sweet and creamy food, you may be longing for a hug. When you crave something that reminds you of childhood, maybe you are looking for reassurance that things are OK. When you are in the mood for something crunchy, maybe you need to work through some unresolved anger. Alcohol and sugar cravings are often due to feeling the need to unwind after a long day. Try to keep a food journal to observe how your non-physical needs and your food cravings relate to one another – write down what you eat, and how you feel at the moment.

To learn more on how to deconstruct your cravings so that you effort of establishing a healthy dietary habit won’t be sabotaged by those seemingly irrational urges, talk to your employer about Evolution Workforce’s “Deconstruct and Combat Cravings – What Your Cravings are Telling You & How to Address Them” Lunch and Learn Workshop.

Written by Ling Wong, Owner of thoughts4foods for Evolution Workforce

The post Are Cravings Sabotaging Your Efforts to Eat Healthily? – October Article appeared first on Evolution Workforce.

Nutritional Impacts on Health

wally — Sun, 09 Sep 2012 20:45:17 +0000

Nutritional Impacts on Health:

Downloadable PDF Version

The post Nutritional Impacts on Health appeared first on Evolution Workforce.

8 Simple Ways Nutrition Helps Regulate Mood – September Article

wally — Sun, 09 Sep 2012 20:11:11 +0000

8 Simple Ways Nutrition Helps Regulate Mood

by Ling Wong, Certified Holistic Health Coach

Have you experienced that “out of nowhere” crankiness at 4pm because you were too busy to have lunch? That’s Hypoglycemia speaking. Hypoglycemia can cause mood swing, which is most commonly defined as irritability, easy to get angry, and it extends to violent behavior. In fact, a majority of domestic violence can be attributed to hypoglycemia. Which just shows the importance of making sure to use food to properly regulate mood.

And that is only one of the many ways that food and mood are related. Eating a proper diet helps you regulate mood and balance emotions – here are 8 easy things that you can do to eat right to feel good:

#1. Eat regularly: Food is fuel; skip a meal and you’ll feel tired and cranky. Don’t get yourself into a state of hypoglycemia – which is the #1 trigger for mood swings.

#2. Don’t skimp on carbs: Carbohydrates have long been demonized, but your body needs carbs to produce serotonin—a feel-good brain chemical that elevates mood, suppresses appetite, and has a calming effect.

Only complex carbs—high in fiber and packed with nutrients, such as whole grains—have a positive effect on mood, whereas simple carbs such as candy, cake, cookies, and other sugary choices, bring you down. Need a quick mood boost? Try an all-carb snack, like a couple cups of air-popped popcorn or half a whole-grain English muffin.

#3. Get enough omega-3 fatty acids: Omega-3s—found in fatty fish like salmon, mackerel, and sardines—improve both memory and mood. Most experts recommend at least two servings of fatty fish per week; other sources include ground flaxseeds, walnuts, and omega-3-fortified eggs.

#4. Get enough of these nutrients: iron, vitamin B1, B6, folic acid, selenium, and vitamin D.

#5. Watch your fat intake: Greasy choices—particularly those high in saturated fat and trans fat—are linked to both depression and dementia.

#6. Moderate your caffeine intake: In moderate amounts, caffeine can enhance physical and mental performance, but too much can spur anxiety, nervousness, and mood swings. Stick to one or two cups daily to dodge the negative effects.

#7. Exercise 20 minutes/day or more: The simple movement of walking or any other sustained activity is a easy way to improve your mood by improving blood flow and oxygen to your organs. It helps regulate your hormones and keeps your body from feeling like it’s in survival mode by properly delivering the nutrients it needs to thrive!

#8. Get 15 minutes of sunlight daily: Get sunshine to improve serotonin levels and boost your happiness and success. Just 15 min/day makes a huge difference, so eat your lunch outside, or walk outside with your colleagues while you talk biz. Dr. Oz writes about it here.

To learn more about emotional balance and how the food you eat will regulate mood, talk to your employer about Evolution Workforce’s “Emotional Balance” Workshop.

Written by Ling Wong, Owner of thoughts4foods for Evolution Workforce

The post 8 Simple Ways Nutrition Helps Regulate Mood – September Article appeared first on Evolution Workforce.

Health Tip #258 – Gluten causes bloating and weight gain

wally — Thu, 23 Aug 2012 19:23:28 +0000

Gluten causes bloating and weight gain

This is one health topic I’m completely challenged with! I love bread, I love beer, I love cookies! What would life without gluten be like? It seems hard to imagine, as it’s such a staple part of many of our daily diets. So the question is, do we really need to eliminate it completely? I say NO! (that is unless you are highly sensitive to it, or have Celiac disease). So there lies the question, how to adjust your diet so you aren’t affected negatively by gluten. It’s all about finding your threshold of tolerance by eliminating it completely, then re-introducing it in moderation, and in a whole grain form. Many people don’t know what it feels like without gluten, and you never will unless you try it. I’m here to say it’s quite amazing! I didn’t even know that I was bloated until I felt the effect of eliminating gluten and was introduced to the sensation of not being bloated. It’s still somewhat of a tug-of-war for me, as I’m attracted to good quality wheat products like I am to fast cars – so I sometimes find myself hitting the gluten “reset button” from time to time.

Why it causes issues:

About 1% of the population has been diagnosed with Celiac Disease (though it is believed that many more have it but haven’t been diagnosed yet), most of us however have at least some amount of intolerance to gluten. Here’s why: Gluten is like glue (and it rhymes! – coincidence?) – Like most proteins, it bonds to other proteins, and in the case of gluten protein, it is also usually eaten in conjunction with other starches that adhere to each other and form a very sticky paste inside our digestive system. This “glue” then sticks to our gut “flora” (beneficial bacteria responsible for proper digestion and absorption of nutrients, and fighting off germs) and other essential digestive aids that our body naturally produces. Out with the elimination, our body then says goodbye to the powerful digestive aids that we need to stay healthy. We are then left with an ineffective digestive system that has a hard time processing foods, and results in bloating, IBS (Iritable Bowel Syndrome) and other symptoms. Not only that, but most gluten we consume comes in a “refined grain” form, which is high in simple carbohydrates that contribute to weight gain.

How to adjust:

First things first, find some substitutes – healthy ones….Buy some gluten free bread, cookies, beer, pasta – it’s widely available now for most items. Once you are comfortable with your substitutes, stick to your plan. Try eating these substitutes for two weeks, without ANY gluten. During this time, it’s wise to rebuild your gut with “probiotics” which can be found in supplement form, or in fermented foods . Once two weeks have gone by, you’ll probably start feeling much better. It’s wise to write down how you feel at this time so you can compare it with other feelings associated to excessive gluten. At this point, you can stay gluten free, or begin reintroducing it slowly until you find your tolerance level. It’s also highly recommended that if you do re-introduce it that you stick to whole grains. Any time you begin to feel the symptoms of gluten intolerance, start over with going gluten free and rebuilding your gut.

If you ever have any questions about how to incorporate this into your life, we recommend seeking the assistance of a certified holistic health coach to support your efforts in this mission.

Evolution Workforce works closely with Saucha Life LLC, who has a team of expert coaches dedicated to the health and well-being of their clients and present health education seminars with Evolution Workforce corporate clients.

Men’s health also has a great writeup on this article:

http://www.menshealth.com/weight-loss/gluten-free-weight-loss

Written by Wally King, Owner and President of Evolution Workforce

The post Health Tip #258 – Gluten causes bloating and weight gain appeared first on Evolution Workforce.

Daily Health Tip #257 – START SMALL THINK BIG

wally — Tue, 21 Aug 2012 21:28:23 +0000

We all have goals in life, so why is it so hard to hit them some times? Many times, we get trapped in the “Deer in headlights” mode, where we set goals so much higher than where we are currently. This tends to lead to procrastination because of our fear of how much adjustment we might need to make in our day to accommodate this new action. Once we’re rolling though, there’s no stopping us right? So how do we bridge the gap? Try taking small steps toward your goal. For example, if you want to lose 30 pounds, it can be a bit daunting to think of switching exercise and eating habits all at once. It can even be hard for some to simply take the first step on their treadmill. So let’s start smaller! Try putting on your running shoes first!, or maybe just drive by the gym. You will create energy around taking action and if you build on it a bit every day, you will look back in no time realizing how much ground you have covered. My action today was loading my car with workout gear at the last minute. The possibility that has opened up for me (working out before going home) would not have existed without the first step of loading my car with the gear.

This works in business also. NPR has a great writeup on the topic. Enjoy!

Start small think big!

http://www.npr.org/2011/09/28/140857121/lean-startup-advice-think-big-start-small

The post Daily Health Tip #257 – START SMALL THINK BIG appeared first on Evolution Workforce.

Daily Health Tip #256 – Understanding Carbohydrates

wally — Mon, 20 Aug 2012 16:59:07 +0000

Contrary to what fad diets have preached, carbohydrates are actually required by your body to produce energy and when taken in their unrefined form, are very good for you. The key is in understanding the difference between refined and whole grains and simple vs. complex carbohydrates. In a nutshell, all plants in nature are loaded with carbs. In their natural state, they are “complex” and in any form that is altered from their natural state, aka “Processed” they become more “simple”. The most complex form of wheat is the wheat berry, which looks much like a brown nut. It contains the fiber, minerals and vitamins that your body needs to slow the absorption of the carbohydrates at the rate your body needs in order to properly metabolize the carbs and absorb the nutrients. In it’s most simple form, wheat is ground into a flour and all parts of the bran and the germ (the part containing vitamins, minerals and fiber) is completely lost – leaving you with only the endosperm, comprised of carbs and gluten protein. The difference between the two forms is huge, and actually marks the era of fast food as white flour production initiated industrialization of food by allowing for longer shelf life and storage than can be achieved with whole wheat or wheat berries. The reason the shelf life extends is because bugs are not attracted to white flour due to it’s lack of nutritional value and therefore it is not recognized as food. So now ask yourself, if bugs won’t eat it, why should you?

Enjoy the additional information from webmd, and you would like to learn more about how to integrate a whole foods, complex carb diet into your life or anyone you know, contact us to schedule a personal health coach. Lectures on this topic are also available for groups and corporations.

http://www.webmd.com/food-recipes/features/carbohydrates

The post Daily Health Tip #256 – Understanding Carbohydrates appeared first on Evolution Workforce.

Tip #255 – ORGANIC PRODUCE HAS 30% MORE CANCER FIGHTING ANTIOXIDANTS

wally — Fri, 17 Aug 2012 20:19:47 +0000

Wally’s Health Tip of the Day: ORGANIC PRODUCE HAS 30% MORE CANCER FIGHTING ANTIOXIDANTS…than conventionally raised produce. Studies also show that there’s up to 2-3 times the vitamin and mineral content in organic foods. Growing in a natural slow-release nitrogen soil, organic produce has the time to absorb the nutrients in soil, similar to when we eat food high in fiber, it slows the digestion and allows us to absorb the nutrition in our food. Organic produce is also less exposed to environmental stress, and thus maintains higher antioxidant properties then conventional produce that uses it’s own antioxidants to combat it’s un-natural environment. Enjoy the article.

http://www.organicconsumers.org/organic/antioxi20205.cfm

The post Tip #255 – ORGANIC PRODUCE HAS 30% MORE CANCER FIGHTING ANTIOXIDANTS appeared first on Evolution Workforce.

Tip #254: Food that looks like body parts…

wally — Thu, 16 Aug 2012 23:45:39 +0000

….Help those body parts. Take Walnuts for example – they look like Brains right? No surprise, they’re extremely high in Omega 3 Fatty Acids, the same fats our brain is composed of, and thus boosts mental function. They also prevent prostate cancer (get it? lol…) Seeds of any sort for that matter boost fertility in both men and women. And take carrot’s – resembling bones, also help bones with their massive dose of beta carotene. It’s nature communicating to us subliminally….or perhaps obviously right?

http://anjili.hubpages.com/hub/14-Types-of-Food-That-Uncannily-Resemble-Body-Organs-They-Treat

The post Tip #254: Food that looks like body parts… appeared first on Evolution Workforce.

Tip# 253: Fad Diets Cause Malnutrition

wally — Wed, 15 Aug 2012 19:15:04 +0000

It’s sad but true, most diets are designed to fail. When you focus primarily on calorie intake, without addressing the nutrition density of food, malnutrition sets in, and eventually leads to a rebound of binge-eating once the diet is over (or before!). So the question then is, how can one go on a diet without starving ones-self of nutrition and rebounding at the end? The answer is to transform your eating habits into a sustainable and enjoyable nutrient dense regime. Enjoy the article below from Livestrong, and let us know if you’d like to connect with a holistic health coach to achieve your goals!

http://www.livestrong.com/article/413136-fast-weight-loss-fad-diets/

The post Tip# 253: Fad Diets Cause Malnutrition appeared first on Evolution Workforce.

3 Principles to Keep Your Digestive System Running Smoothly – August Article

wally — Wed, 01 Aug 2012 21:30:02 +0000

3 Principles to Keep Your Digestive System Running Smoothly

by Ling Wong, Certified Holistic Health Coach

Our digestive system is under assault all the time from the food we eat and from our environment. There are a few things that we can do to prevent our modern-day habit from causing unpleasant but totally preventable digestion discomforts such as indigestion, heartburn, constipation and bloating – just to name a few.

To keep your digestive system humming smoothly, there are three main strategies that you can follow:

Detoxification
Adding probiotics to your diet to build healthy gut flora
Eat alkalinizing foods to balance your blood pH

Detoxification

Removing toxins from the digestive tract, especially the colon, can facilitate digestion, absorption, nutrient assimilation and elimination. Detox can double up as elimination diet (make sure you work with a health and wellness practitioners) and during which you eliminate certain foods from your diet and add them back in after a week or two, one by one, to see if you are allergic to certain foods – some of these sensitivities can irritate and damage intestinal linings, causing leaky gut syndromes or other digestive ailments.

Here are a few examples of cleansing and detox protocols: [More details can be found in Digestive Wellness by Liz Lipski, p.134 – 138]

Fruits and Vegetable Cleansing
Metabolic Cleansings
Vitamin C Flush

These protocols should be conducted with the supervision of a wellness professional to ensure safety and efficacy.

At home, you can try carrot and apple juice to aid colon detox, or starting your day with a cup of warm water with juice of half a lemon first thing in the morning on an empty stomach to support liver function.

Healthy Gut Flora

Add foods that are rich in probiotics (friendly bacteria) into your diet to help build healthy gut flora, namely cultured and fermented foods, examples include:

Yogurt and kefir
Kimchi
Sauerkrauts
Natto
Kombucha

Alkalinizing blood pH

Create an alkaline internal environment – it is particularly great for facilitating elimination:

“Green juice” made from algae, spirulina, leafy greens etc. (You can get them in powder form in canisters or packets, which is great if you are always on the go)
Lemon juice in warm water, most effective when taken in the morning on an empty stomach
Fruits and vegetables – besides the alkalinizing properties, the fiber can aid elimination while the enzyme from raw fruits and vegetables can aid digestion and absorption.

To see what else you can do to heal and strengthen your digestive system, and get tips on using holistic approach to alleviate common digestive discomfort, talk to your employer about Evolution Workforce’s “Digestive Wellness” Lunch and Learn Workshop.

Written by Ling Wong, Owner of thoughts4foods for Evolution Workforce

The post 3 Principles to Keep Your Digestive System Running Smoothly – August Article appeared first on Evolution Workforce.