Creating a Good Energy Meal. (Good Energy 7)

Livin' The Dream

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:

1. 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.
2. 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.
3. 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.
4. 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.
5. 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:

1. 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.
2. 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.
3. 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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