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Creating a Good Energy Meal. (Good Energy 7)
Manage episode 431109303 series 2966367
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In today's episode we continue on with our review of the amazing book “Good Energy,” by authors Dr. Casey Means and brother Calley Means.
Today, we're diving into a critical chapter about how to create meals that fuel Good Energy. This chapter begins with a startling revelation about the state of nutrition education in medical schools and the influence of food companies on nutritional research and guidelines.
Good Energy Foods:
- Micronutrients and Antioxidants
- These tiny but mighty components are essential for various cellular functions, including protecting against oxidative stress and supporting immune health.
- Top sources: leafy greens, berries, nuts, seeds, and colorful vegetables.
- Omega-3 Fatty Acids
- Omega-3s are crucial for reducing inflammation and supporting heart and brain health.
- Top sources: fatty fish (like salmon and sardines), chia seeds, flaxseeds, and walnuts.
- Fiber
- Fiber is essential for gut health, stabilizing blood sugar levels, and supporting healthy digestion.
- Top sources: chia seeds, flaxseeds, beans, lentils, and a variety of vegetables and fruits.
- Fermented Foods
- These foods support a healthy gut microbiome, which is vital for digestion, immunity, and mental health.
- Top sources: sauerkraut, kimchi, yogurt, kefir, and fermented vegetables.
- Protein
- Protein is necessary for muscle repair, growth, and maintaining metabolic health.
- Top sources: lean meats, fish, eggs, dairy products, beans, lentils, and nuts.
Bad Energy Foods:
- Refined Added Sugar
- Refined sugars contribute to insulin resistance, obesity, and various chronic diseases.
- Avoid foods and drinks with high-fructose corn syrup, cane sugar, and other added sugars.
- Refined Industrial Vegetable and Seed Oils
- These oils are high in omega-6 fatty acids, which can promote inflammation.
- Avoid canola oil, soybean oil, sunflower oil, and other refined seed oils. Opt for healthier fats like olive oil, avocado oil, and coconut oil.
- Refined Grains
- Refined grains lack fiber and essential nutrients, leading to rapid spikes in blood sugar and poor metabolic health.
- Avoid white bread, pasta, and other products made from refined flour. Instead, choose alternatives like nut flours, cauliflower rice, and spiralized vegetables.
References:
Good Energy: by Dr. Casey Means and Calley Means
https://www.audible.com/pd/B0CKKKBBF3?source_code=ASSORAP0511160006&share_location=player_overflow
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