The post-surgery recovery period can be painful

Any time you get cut, inflammation happens.  Surgery is a relatively large cut, and so it produces a relatively large amount of swelling, inflammation, and pain at the site of surgery.  Reducing your inflammation and swelling will not only make your recovery period less painful, but it will also make it quicker and make the wound heal better in the long run.

Before and after surgery, I made sure I had enough of the following nutrients:

• Antioxidants
• Zinc
• Omega-3 fatty acids
• …and everything else that’s good (but not too much!)

Zinc

Zinc has been proven to hasten and improve healing after surgery.  It is essential for tissue growth and repair.  Believe me, having enough of it makes a big difference.

Now, zinc doesn’t work alone, so I don’t necessarily recommend taking supplements, as long as you eat certain zinc-rich foods.

Beef liver happens to have the best zinc profile I know of.  It also happens to have copper as well, to balance out the zinc.  And not only that, it also has B vitamins and other nutrients that act as antioxidants.  So if you can stomach it, eat a little liver.

Limit it to 6 ounces or less, though, because it’s so nutritionally dense.  One small dose of liver can go a long way.

Antioxidants

Antioxidants directly help decrease inflammation and improve the cellular signalling cascade that occurs during wound healing, thereby making healing more strong and effective.  There are various antioxidants in natural foods.  Not only did I eat a lot of raw fruits and vegetables before and after surgery, but I also took an antioxidant called Alpha CRS from doTERRA that is an antioxidant powerhouse.

Vitamin C enhances the absorption of zinc, and also improves the effectiveness of wound healing.  Make sure you get plenty of vitamin C-rich foods.

So, eat a lot of raw fruits and vegetables (like apples, oranges, salads, etc…) and consider a quality antioxidant supplement.

Omega-3 fatty acids

Omega-3 fatty acids are perhaps the most scientifically studied natural antioxidants.  And they deserve all the study.  They are directly involved in the cellular signalling that decreases inflammation.  Not only are they directly involved, but they are absolutely essential for controlling inflammation.  They will make the healing and recovery process much stronger and smoother.

Omega-3 fatty acids can be found in freshly ground flax seed, wild pacific salmon, sardines, and dark green leafy vegetables.  I also made sure to supplement with a fish oil supplement before and after surgery.  doTERRA has a wonderful omega-3 supplement called EO Mega that I took.

…and Everything else that’s good (but not too much!)

The interesting thing about nutrition is that all nutrients are inter-related.  I can’t talk about one without talking about the others.  They rarely perform at their peak when taken alone.  That’s why you need to eat a whole foods diet that is minimally processed, has a lot of raw fruit and vegetable ingredients, and is balanced in protein, fat, and carbs.  Your body uses more than just the nutrients I mentioned above in the healing process.  All nutrients are important, and it’s best to get them in balanced ratios.

Along with the nutrient-dense foods mentioned above, stay away from candy, white flour, trans fat, and other processed foods!  These can drastically increase inflammation (especially the candy and sugar).

The hospital will most certainly ask you not to eat or drink for several hours before surgery.  This is important to avoid vomiting while under anesthesia.  Although you may want to eat extra so you won’t be hungry after surgery, avoid this temptation to overeat, as this will only increase your chances of constipation and dehydration.  If you’ve been eating healthy for at least a few months, fasting this long should be no problem for you.

Eat a regular-sized meal and drink plenty of fluids.  Believe me, your body will be much happier!

And of course, always listen to your doctor’s recommendations!  They’re pros at surgery and they know what’ll keep you alive when the heat is on.

Magnesium in foods helps prevent sore muscles and muscle cramps, and leucine breakdown in muscle generate ß-hydroxy-ß-methylbutyrate, which is shown to diminish or prevent exercise-induced muscle damage.

But how do you get sesame seeds besides from those famous fast-food sesame seed buns?

A good way to get sesame seeds is to make the following delicious recipes:

• Sesame seed milk
• Hummus
• Tahini (found at the grocery store; top bananas, soups, and bread as a spread)
• Sesame Bars

Check her out if you have GERD, heartburn, gas, or other digestive problems.

I felt very, very good for the rest of the afternoon. You know, that feeling you get when you just feel really healthy? That’s how I felt. I didn’t feel over-full, bloated, hungry. I didn’t crave sugar and I was getting some good vibes from my stomach.

I noticed this effect of beans almost ten years ago when I lived in Portugal. I learned how to make some killer black beans from a Venezuelan lady and I made them frequently. I liked them so much not only because they were good, but because I could go for hours with lots of energy and not feel hungry or bogged down.

Why do I think a good bowl of beans makes me feel so good? My theory is that the two most important components of beans in this regard are the very high fiber content and their relatively low glycemic index (GI), while packing a large amount of energy in their little skins. This is such a good combination because fiber treats the whole digestive system right as it lowers the rate at which sugar enters the bloodstream. Thus, beans are little time-release energy capsules that reduce sugar cravings, provide long-lasting energy, and reduce total calorie consumption in the long run. All this makes them heart healthy (and brain healthy and kidney healthy and…everything else).

Not to mention beans’ quality protein content, their antioxidants, and their iron, folate, magnesium, thiamin, and manganese. So beans are a very good base to a meal. I try to eat them whenever I can. I prefer home-cooked dry beans even though they require more work than canned. I think the lower salt content in home-cooked beans is partly why I like them more. They taste better and I never feel bloated at all.

I found a website with in-depth instructions on preparing dry beans. Once you know how to cook beans it becomes a simple process, although it does require planning ahead because of the cooking time involved.
How to make Venezuelan Black Beans:

• 1 medium onion, chopped
• 2 garlic cloves, crushed
• 1 medium red pepper (or orange or yellow) chopped
• 2 Tbsp cooking oil
• 2 12-oz cans of black beans (or 24 oz home-cooked beans)
• Salt to taste (for home-cooked beans)
• 1 1/2 cups rice, cooked

Saute the onion, red pepper and oil together in a saucepan on medium heat until just cooked through, about five minutes. Add the crushed garlic and let it saute for a minute or two. Add the black beans and salt if needed. Canned beans won’t require salt. Simmer the beans for 10 minutes on medium-low heat and serve over cooked rice.

My “sustenance psychology,” as I have dubbed it, is the study of what emotional, physical, and mental triggers lead to certain actions and thought patterns as they relate to food.  I have so far discovered several things in my analyses:

1. My mind’s eye has a preference for an emptied plate.  I must have been conditioned to eat everything that’s set before me.  I tend to eat until the plate’s empty.  Only then is the “job” done.
2. Nervousness can lead me to unconsciously reach for food.  Any food.
3. If there’s some reality I don’t want to face, food is a natural distraction for me.  It also numbs the anxiety.
4. Often, eating is just done without even thinking about it.

It’s nice to know what’s going on in my head.  I’ll keep you posted as I discover more.

I always try to eat healthy, and I have actually felt very triumphant lately. The real success lies not in bloody duels with cravings– no– it actually lies in the absence of cravings for excess food.

Here’s the essence of it: I, like most people, gained in life a habit of eating while celebrating. That’s what humans often do at celebrations. Being with my family is fun and celebratory, and at our past reunions I have often wanted to overeat. But haven’t we all?

This time it was different, though. I didn’t find myself overeating, or even really wanting to. Desserts didn’t interest me much like they have in the past. I really enjoyed the food my family served me. Aunt Jacque gave me some fine chili, and Grandma Hundley made a wonderful meal of Salmon cakes, asparagus, and baked sweet potatoes. My kind mother took me to an upscale pizza restaurant where I had pizza with sausage and leeks. The salad was amazing: mixed spring greens with gorgonzola, pecans, baked squash (yum) and vinaigrette (very impressive).

I think the reason I was able to enjoy my food so much without overeating, having cravings, or feeling deprived was that I had been eating rather healthy prior to the trip. My wife packed me plenty of low-glycemic snacks like Kashi brand cereal bars, Larabars, and an apple. The banana bread she gave me was not particularly low on the glycemic scale, but it was free of sugar and corn syrup, with a relatively small amount of honey. She gave me some good muesli cereal for the road as well. As a result, I felt “even-keel” and healthy despite the head-cold.

I think she saved my life (as she often does).

Well, to make a long story short, by eating regularly, not getting too hungry, and eating healthy, I have managed to not overeat and not even want to. In fact, as much as I enjoyed my food, I always stopped before eating too much and always had plenty of energy. My cold is going away very quickly, thanks to keeping hydrated and consistent doses of water-soluble vitamins and minerals.

I feel triumphant! Eating healthy is worth it!

3 Keys to Healthy Eating

Be conscious

• Focus on your food while you’re eating it.
  • Taste it.
  • Enjoy it.
  • Love it.
  • Even if it’s not healthy food! Just establish that relationship with your mouth! It’s essential!
  • And then stop eating when you’re no longer truly enjoying it. This can’t be explained sufficiently in a bulleted list. Establish the relationship and you’ll see what I’m talking about.
• Read a book on nutrition.
  • Believe it or not, knowledge is motivating.
• Go easy on yourself
  • Guilt isn’t quite as effective as knowledge, planning and analytical awareness
  • • Analytical awareness means figuring out why you ate it, what your thought process was, and how you can prevent fudge-ups in the future by changing your plans and thoughts.

Focus on the right foods

If you focus on the right foods, you don’t have to worry quite so much about quantity. Really, it’s true. The right foods fill you up faster and keep you satiated longer– it’s good on the glycemic load– so you eat less
Think beans, low-sugar oatmeal, fruits, vegetables, whole wheat pasta and brown rice
You will learn to love healthy foods and you’ll gain a taste for them– but it may take longer if you’re entrenched in your habits– just start with Key #1
After you’re satiated on healthy food, you can move on to the other things in life you enjoy!
Have a Plan

o Fast food joints and vending machines ain’t got your health in mind. If your plan is to just “go with the flow,” you’ll have average or below-average health.
o Keep healthy snacks stocked in the car and in your bag
+ Unsalted or low salt peanuts, raisins and walnuts, PB and whole wheat crackers (baked not fried) and hey, they’re good! Stop wincing!
+ Apples & fresh veggies like carrots and celery.
+ Dried fruit
o STAY AWAY FROM PROCESSED SUGAR. It just makes you hungrier and actually is linked with many more diseases than just overweight. Eat nuts, whole grains, or fruits instead.
o Drink water if you get a sugar craving. It often curbs the craving.

Contrary to popular opinion, you will enjoy life no less if you eat healthy food. In fact, I am certain you will enjoy life much more if you do eat healthy. Junk food only makes us happy for five minutes, then less happy for hours. Healthy food not only makes you happy for five minutes (if you learn Key#1, being conscious and enjoying food), but then keeps on boosting you up for hours.

I am disappointed that such scamming goes on in the name of good health. It is a serious impediment to progress, since so many of us don’t know who we can trust, especially when money is involved. Colon health is very important, and there are things that can easily be done to have a healthy colon, better digestion, etc. Colon cleansing, unfortunately, isn’t one of them.

PUFAs (PolyUnsaturated Fatty Acids) are a major, blanket term for many different individual kinds of fats. In this regard, there are only three options for fat to be in (there are other ways of categorizing fats, however, just like you could categorize fruits either based on size or based on color. Either way, you are going to get fats placed into different groups depending on how you categorize.)
So in this regard you have either: MONOUNSATURATED fats, POLYUNSATURATED fats, and SATURATED fats. As you know, saturated fats are considered the “bad” fats (They’re only “bad” if you get too much, which many of us do.) Saturated fats are not essential.

Mono- and poly- unsaturated fats are both lumped under “UNSATURATED” fats– the so-called better fats.

Unsaturated fats include the essential fattty acids, like OMEGA-3 & OMEGA-6 (OMEGA-9 are PUFAs, but not essentail). As their name implies, many of these fats are essential, and polyunsaturated fatty acids can supply those fats that are essential to good health. Most notable are ALA from greens, soybean oil, and flaxseeds; and DHA and EPA from fish oil and cod liver oil. Many people supplement with these oils because they have been scientifically proven to benefit a wide range of health conditions. These are all PUFAs (of the omega-3 variety), and in this case they are good. Most of us get too few (we should eat more dark greens, fish, omega-3 supplemented eggs, and dressings with soybean oil, and take fish oil or flax oil supplements)

Many of the OMEGA-6 oils are PUFAs (some are MUFAs), and they are common in the modern diet. They are essential to physiological function, but if there are too many of these and too few OMEGA-3, they promote inflammation (arthritis, obesity, allergies, etc.) The reason these are so common is that they are the main oils in grains, vegetable oils, eggs, and poultry.

So PUFAs are not bad, they should just be taken in a good ratio. A good way to do this is to buy a bottle of cod liver oil or good fish oil capsules, and/or eat salmon frequently and raw walnuts.

One problem (only a problem b/c of modern processing) with PUFAs is that they don’t have a shelf life. They go rancid easily (unlike saturated fats). So industry has been using “hydrogenation” to create saturated and trans fatty acids out of PUFAs and MUFAs. These new industrial fats don’t go rancid like the unsaturated fats, but they wreak havoc on the body and should be avoided (like the plague for those with heart disease).

In a nutshell: don’t worry about polyunsaturated fats, other than to increase your consumption of the foods mentioned above and decrease the amount of processed foods.