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Sugar and Moderation

If you are planning on consuming sugar, you should be aware of the health risks related to sugar consumption. While there are natural sugars in fruit, dairy, and honey, you should limit or moderate your sugar intake as to not throw off your body's homeostasis or cause other metabolic consequences.

mod-er-a-tion [mod-uh-rey-shuh n]
-noun
1. the quality of being moderate; restraint; avoidance of extremes or excess; temperance.

We already know that sugar can cause tooth decay and periodontal disease, but brushing your teeth after every meal won't keep you safe. The following is a list of some of sugar's metabolic consequences from a variety of medical journals and other scientific publications...

* Sugar can suppress your immune system and impair your defenses against infectious disease.

* Sugar upsets the mineral relationships in your body. Example: Sugar interferes with the body's absorption of calcium and magnesium. Why is this problematic? Calcium maintains healthy bones, supports proper functioning of nerves and muscles, and helps your blood clot. Magnesium relaxes your nerves and muscles, builds and strengthens bones, and keeps your blood circulating smoothly. It is no surprise that sugar can contribute to osteoporosis.

* Sugar can cause a rapid rise of adrenaline, hyperactivity, anxiety, difficulty concentrating, and crankiness in children. Additionally, sugar can reduce the learning capacity, adversely affect school children's grades, and cause learning disorders.

* Sugar can produce a significant rise in total cholesterol, triglycerides and bad cholesterol, and a decrease in good cholesterol.

* Sugar can cause a loss of tissue elasticity and function. Sugar can make your skin age prematurely by changing the structure of collagen.

* Sugar can impair the structure of your DNA. Diets high in sugar will increase free radicals and oxidative stress. Sugar feeds cancer cells and has been connected with the development of cancer of the breast, ovaries, prostate, rectum, pancreas, biliary tract, lung, gallbladder, and stomach.

* Sugar can increase fasting levels of glucose and can cause reactive hypoglycemia. Sugar can cause a decrease in your insulin sensitivity, thereby causing abnormally high insulin levels and eventually diabetes. In oral contraceptive users, sugar can elevate glucose and insulin responses.

* Sugar can weaken eyesight; research shows sugar can cause cataracts and nearsightedness.

* Sugar can cause many problems with the gastrointestinal tract including: an acidic digestive tract; indigestion; malabsorption in patients with functional bowel disease; increased risk of Crohn's disease; ulcerative colitis.

* Sugar contributes to obesity.

* Sugar can cause autoimmune diseases such as arthritis, asthma, and multiple sclerosis. Sugar can cause atherosclerosis and cardiovascular disease. Sugar can increase your risk for diseases such as gout and Alzheimer's. Sugar has the potential of inducing abnnormal metabolic processes in a normal, healthy individual and to promote chronic degenerative diseases.

* Sugar can increase your systolic blood pressure.

* Sugar can interfere with your absorption of protein. Sugar can change the structure of protein and cause a permanent alteration of the way the proteins act in your body. High sugar intake increases advanced glycation end products--sugar molecules that attach to and thereby damage proteins in the body.

* Sugar lowers the ability of enzymes to fucntion.

* Sugar can increase the size of your liver by making your liver cells divide, and it can increase the amount of liver fat.

* Sugar can increase kidney size and produce pathological changes in the kidney such as the formation of kidney stones.
* Sugar can cause an increase in alpha, delta, and theta brain waves. This can alter your mind's ability to think clearly. Sugar can cause depression.

* Sugar can cause hormonal imbalances such as increased estrogen in men, exacerbated PMS in women, and decreased growth hormone.

* Your body changes sugar into 2-5 times more fat in the bloodstream than it does starch.

* The rapid absorption of sugar promotes excessive food intake in obese subjects.

* Sugar can slow the ability of your adrenal glands to function.

* Sugar can damage your pancreas.

* Sugar can increase your body's fluid retention.

* Sugar can compromise the lining of your capillaries.

* Sugar can make your tendons more brittle.

* Sugar can cause headaches and migraines.

* High sugar intake can cause epileptic seizures.

So what should we do about our sugar intake? Look for "no-sugar added" options or products made with stevia. Avoid artificial sweeteners (Splenda, Equal, Sweet & Low), as they have an adverse effect on insulin absorption. If you insist on using sweetener packets, I recommend Sun Crystals, a 5-calorie-per-serving combination of natural stevia and sugar. Switch your granulated white sugar (which is highly refined) for organic, unbleached sugar or unrefined brown sugar (a.k.a. raw sugar) which is slightly purified, crystallized evaporated cane juice. It has a distinctive caramel flavor and comes in varieties such as demerara, dark muscovado, and turbinado. Try unrefined dehydrated cane juice, which is made by extracting and dehydrating cane juice with minimal loss of color, flavor, or nutrients. Other natural sweeteners include pure maple syrup, unsulphured, molasses, barley malt, rice syrup, agave nectar, and honey (please note that darker honeys tend to have a stronger flavor than lighter ones).

For more information, please reference Lick the Sugar Habit by Nancy Appleton and check out Whole Foods Market's Guide to Sweeteners.

Sweet potatoes

According to The World's Healthiest Foods, sweet potatoes "contain unique root storage proteins that have been observed to have significant antioxidant capacities."

Sweet potatoes are an excellent source of vitamin A (438% DV in the form of beta-carotene), a very good source of vitamin C (37% DV) and manganese (28% DV), and a good source of copper (9% DV), dietary fiber (15% DV), vitamin B6 (15% DV), potassium (15% DV), and iron (4%).

Sweet potatoes have healing antioxidant properties thanks to it's high levels of vitamins A and C, which work in the body to eliminate free radicals. Free radicals are chemicals that damage cells and cell membranes and are associated with the development of conditions like atherosclerosis, diabetic heart disease, and colon cancer. Vitamins A and C are anti-inflammatory and therefore helpful in reducing the severity of conditions such as asthma, osteoarthritis, and rheumatoid arthritis.

Did you know the antioxidant activity in sweet potato skin, regardless of its color, is almost three times higher than in the rest of the tissue? Regarding color, sweet potatoes can be white, yellow, orange, red, or purple!

Because they have a significantly lower glycemic index than white potatoes--in fact, the lowest among root vegetables--sweet potatoes are a great replacement for traditional starches such as rice, white potatoes, and pasta.

The nutritionists at the Center for Science in the Public Interest (CSPI) ranked sweet potatoes number one in nutrition of all vegetables due to its dietary fiber, naturally occurring sugars and complex carbohydrates, protein, vitamins A and C, iron, and calcium. Check out the CSPI vegetable rankings here.

So how should you eat them? Try sprinkling a baked sweet potato with cinnamon or turning this nutritious root veggie into baked sweet potato chips or oven fries--delicious, trust me! Personally, I prefer to eat mine baked and plain. Just avoid the sweet potato casseroles full of brown sugar and marshmallows or substitute them with healthier options like Maple-Roasted Sweet Potatoes or a healthier version of sweet potato casserole!

Sources:

The World's Healthiest Foods

NutritionData.com

How much protein do you need?

Proteins are the building blocks of the human body. Made up of amino acids, they build muscles, skin, hair, nails, and the internal organs. Protein is the most abundant substance in the body, next to water, and it is mostly located in the skeletal muscles. There are 20 amino acids required by the body.

There are 8 essential amino acids; they cannot be produced by the body and therefore must be obtained through diet and/or supplements. The essential amino acids are phenylalanine, valine, threonine, tryptophan, isoleucine, methionine, leucine, and lysine. The amino acids arginine, cysteine, glycine, glutamine, histidine, proline, serine, and tyrosine are "conditionally essential" because they are not normally required, but must be supplied to specific populations whose bodies do not produce it in adequate amounts. For example: cysteine, tyrosine, histidine, and arginine are required by infants and growing children.

The 12 non-essential amino acids are produced by the body, but both essential and non-essential amino acids are required for the body to synthesize proteins. Unfortunately, if the body does not receive enough amino acids it will break down its own tissue in order to obtain them. So it is crucial to get the right kind of protein!

Complete proteins are foods which contain all 8 essential amino acids, and are derived from animal sources. Examples include beef, chicken, fish, eggs, and milk.

Incomplete proteins are foods that do not contain all 8 essential amino acids, such as vegetables, fruits, grains, seeds, and nuts. It is possible to get all of the essential aminos by choosing from a combination of incomplete proteins, such as...

Grains: barley, corn meal, oats, brown rice, whole grain pasta, whole grain breads

Legumes: beans, lentils, peas, peanuts, soy

Seeds/nuts: sesame seeds, sunflower seeds, walnuts, cashews, other nuts

Vegetables: leafy greens, broccoli

So how much protein do you need? For the average person, 0.8 grams per kilogram of body weight is sufficient. However, if you are an exerciser you may need to increase your protein intake to 1.2 - 1.8 grams per kilogram of body weight.

To calculate your protein needs...

1. Weight in pounds divided by 2.2 = weight in kilograms.
2. Weight in kilograms times 0.8 -1.8 = protein grams.

Use a lower number if you are healthy but sedentary (0.8), a higher number (betweeen 1 and 1.8 if you are under stress, pregnant, recovering from an illness, or involved in consistent and intense weight or endurance training.

Remember that there is no substitution for proper training and nutrition. Combining strength training, cardio, and a healthy diet including a balance of carbs, protein, and healthy fats is the best foundation for any program, whether your goal is weight loss or to gain muscle.

The incredible edible egg!

Eggs are packed with a number of nutrients. One egg has 13 essential vitamins and minerals for only 70 calories and 5 grams of fat. At around just $0.14 each, eggs are an affordable source of high-quality protein including all nine essential amino acids, as well as healthy unsaturated fats. Lutein and zeaxanthin, two antioxidants that contribute to eye health, are also found in eggs.

THIRTEEN ESSENTIAL VITAMINS AND MINERALS

Choline (23% Daily Value): Essential for normal functioning of all cells, including those involved with metabolism, brain and nerve function, memory and the transportation of nutrients throughout the body. Choline also helps prevent birth defects, as well as helps promote brain and memory development in infants.

Selenium (23% Daily Value): Acts as an antioxidant to prevent the breakdown of body tissues. Selenium works hand-in-hand with vitamin E to protect against some chronic diseases.

Riboflavin (14% Daily Value): Helps to produce energy in all the cells of the body.

Vitamin B12 (11% Daily Value): Works to support normal digestion and nerve cell function.

Phosphorus (10% Daily Value): Essential for healthy bones, teeth and cell membranes. Phosphorus is also required for energy production in the body.

Pantothenic Acid (7% Daily Value): Helps breakdown food and assists body cells in producing energy.

Folate (6% Daily Value): Promotes proper fetal development and red blood cell formation.

Iron (5% Daily Value): Plays an important role in red blood cell production and oxygen transport.

Vitamin A (5% Daily Value): Supports growth and maintains healthy skin, vision and immune function.

Vitamin D (5% Daily Value): Works with calcium to strengthen bones and teeth.

Zinc (4% Daily Value): Assists in maintaining immune function, as well as body tissue growth and repair.

Vitamin B6 (3.5% Daily Value): Keeps nerve transmission running smoothly and aids protein in immune function.

Calcium (3% Daily Value): Helps build and maintain strong bones and teeth. This mineral also plays an important role in nerve function, muscle contraction and blood clotting.

TWO MACRONUTRIENTS

Protein (13% Daily Value): Essential for building and repairing body tissue and muscle, and aides in immune function. High-quality protein, like the protein in eggs, may also help people maintain a healthy weight. In fact, recent research shows that eating eggs for breakfast, as part of a reduced-calorie diet, helps overweight adults feel fuller for longer, feel more energetic and lose more weight.

Unsaturated Fats (1.9 grams monounsaturated, 0.68 grams polyunsaturated): Function as insulators and building blocks of hormones and cell membranes. Intake of these unsaturated “heart healthy” fats has been shown to help lower cholesterol levels, particularly when consumed in place of saturated fat.

TWO ANTIOXIDANTS

Lutein & Zeaxanthin (166 micrograms): Contribute to eye health and help prevent common causes of age-related blindness. Both antioxidants are found in the egg yolk and are believed to reduce the risk of developing cataracts and age-related macular degeneration, a disease that develops with age and causes blurred or distorted vision. While eggs contain small amounts of these nutrients, research shows that lutein and zeaxanthin may be more bioavailable from eggs than from richer sources.

PROTEIN AND WEIGHT MANAGEMENT

One egg provides 6 grams of protein... 12% of the Recommended Daily Value! Eggs provide all of the essential amino acids; while many people think the egg white has all the protein, the yolk actually provides nearly half of it.

The high-quality protein in eggs helps you to feel full longer and stay energized, which contributes to maintaining a healthy weight. In fact, research shows that eggs eaten at the start of the day can reduce calorie intake, preventing snacking between meals and keep you satisfied on those busy days when mealtime is delayed.

MUSCLE STRENGTH, REPAIR, AND PRESERVATION

Research indicates that high-quality protein may help active adults build muscle strength and middle-aged and aging adults prevent muscle loss. Consuming eggs following exercise is a great way to get the most benefits from exercise by encouraging muscle tissue repair and growth.

CRACKING THE CHOLESTEROL MYTH

While cardiovascular disease continues to be the number one killer of Americans, many adults are confused about what foods to eat and what to void. A January survey of healthy adults conducted by the Egg Nutrition Center shows that nearly one out of four (24 percent) Americans still avoid eggs for fear of dietary cholesterol, even though 30 ears of research has never linked egg consumption to heart disease. As a result of this myth, many Americans are missing out on the beneficial nutrients of the incredible egg.

A 2007 study of 9,500 people reported in Medical Science Monitor showed that eating one or more eggs a day did not increase the risk of heart disease or stroke among healthy adults, and that eating eggs may be associated with a decrease in blood pressure. Also in 2007, researchers showed that egg consumption contributed less than 1 percent of the risk for heart disease when other risk factors were taken into account. The researchers concluded that broad recommendations to limit egg consumption may be misguided, particularly when eggs' nutritional contributions are considered.

"People should feel secure with the knowledge that the literature shows regular egg consumption does not have a measurable impact on heart disease risk for healthy adults," says Stephen Kritchevsky, Ph.D., director of the J. Paul Sticht Center on Aging at Wake Forest University. "In fact, many countries with high egg consumption are notable for low rates of heart disease.

Not only have decades of research shown no association between egg intake and heart disease risk, but eggs are an excellent source of choline, which plays an important role in breaking down homocysteine, an amino acid in the blood that may be associated with an increased risk of heart disease.

Check out www.incredibleegg.org for more information regarding eggs.

Would you rather...

Every year, specifically around February 14, we find ourselves surrounded by roses, stuffed animals, and heart shaped boxes wrapped in colored foils and ribbons, often toting cute sayings such as "I LUV U" and "U R CUTE." Inside of said boxes is a collection of chocolatey treats: some dark and some milk, some filled with caramel and some filled with nuts, and the unfortunate few containing that weird mystery substance that everyone dreads biting into because no one can identify it. So let me ask you a question...

Would you rather have...

1 glass red wine - 5 oz?

12 glasses white wine - 5 oz?

2 cups tea?

4 apples?

5 servings of onions?

3 glasses black currant juice?

7 glass of orange juice?

1.5 oz milk chocolate?

Each of the above contains approximately 200mg of polyphenols. Chocolate is derived from the cacao plant, an unusual plant with surprising health benefits. What does this mean for chocolate lovers? The polyphenols in chocolate may prevent obesity, diabetes, and high blood pressure--all risk factors for heart disease. In 2005, the American Journal of Clinical Nutrition reported that eating 3.5 ounces (100 grams) of dark chocolate daily decreased blood pressure and significantly improved sugar metabolism by increasing sensitivity to insulin. (Insulin sensitivity is desirable; in diabetes, the cells are deaf to insulin.)

Cocoa powder contains large amounts of calcium, copper, magnesium, phosphorus, and potassium, and more iron than any vegetable. It is very rich in polyphenols, particularly a group called flavanoids, which account for rich pigment in red wine, cherries, and tea. These antioxidants promote vascular health, prevent LDL oxidation, lower blood pressure, reduce blood clots, and fight cancer.

Polyphenols are found in cocoa solids, not cocoa butter. Thus pure cocoa powder has the most antioxidants by weight, then dark chocolate, and finally milk chocolate. White chocolate--made of cocoa butter without any cocoa powder--has none at all. It should also be noted that chocolate from fermented beans contains the most polyphenols.

More good news for chocolate lovers:

* The fats in chocolate are mostly monounsaturated and saturated--healthy fats.

* Chocolate contains stimulants, natural pain killers, and a substance which mimics cannabinoids... no wonder a bite of chocolate gives you that feeling of bliss!

* Cocoa butter is good for your heart. A 2004 study in Free Radical Biology and Medicine found that chocolate increased HDL and reduced oxidation of cholesterol. (Oxidized cholesterol causes atherosclerosis.)

- Oleic acid: Monounsaturated; lowers LDL; leaves HDL intact

- Stearic acid: Saturated; lowers LDL, extra stearic acid converts to oleic acid

- Palmitic acid: Saturated; lowers cholesterol; lowers LDL

What "dose" is recommended for health benefits? Remember: Everything in moderation.

* No more than 2 ounces of chocolate each day, preferably dark chocolate, which has more flavor, less sugar, and more antioxidants.

* Look for a bar with more cocoa than sugar. Sugar quickly brings on a gentle high, but you tend to crash just the same. I will save my sugar posting for another day...

* Buy high quality chocolate and savor it

* Try "naked chocolate" in the form of nibs. Nibs are little pieces of fermented, roasted, and shelled cacao beans--the raw material of all chocolate. More like nuts than candy, crunchy nibs are about half cocoa butter. They have a tannic flavor, like espresso or red wine. Try them in place of chocolate chips in your baked goods or homemade trail mix. Added bonus: They pack a little jolt of caffeine!

While I do not necessarily condone supplementing your everyday diet with chocolate, I do believe that treating yourself to an ounce or two of high quality dark chocolate--every so often--is acceptable. I've always been partial to dark chocolate, even as a kid, and the most interesting bar I've tried was 75 percent cacao with chili peppers! And again, please reference Real Food: What to Eat and Why for more information regarding this post.

Traditional Soy vs. Industrial Soy

Traditional soy is fermented and therefore is more easily digested. Examples include soy sauce, tofu, and miso. Industrial soy is processed or cooked and often damaged through oxidation. Examples include soybean oil, isolated soy protein in protein shakes and bars, low-carb snack foods, and soy milk and yogurt.

Soy is an incomplete protein. Although it has all 20 amino acids, it only contains trace amounts of cysteine and methoinine. The body cannot make methoinine. It can make systeine, but only from methionine. Only animal products contain high-quality protein, with the right amount and proportion of all the amino acids. Incomplete proteins are problematic because when the diet lacks amino acids, it ransacks its own tissue to find them.

Soy went mainstream with the rise of the “heart-healthy” diet. To reduce the risk of heart disease, the US government recommends consuming 25 grams of soy protein per day in conjunction with a diet low in saturated fat and cholesterol. Soy isoflavones are antioxidants, and its amino acids regulate insulin levels. Soy may also prevent osteoporosis, hot flashes, prostate cancer, and some breast cancer.

Like all legumes, soybeans contain phytic acid, an antinutrient which reduces the absorption of vital minerals such as calcium, iron, magnesium, and zinc. It should be no surprise that diets high in phytic acid stunt growth. To add insult to injury, soy contains protease inhibitors, chemicals which interfere with protein digestion by blocking protease enzymes that break it down. Cooking reduces phytic acid and protease inhibitors, but fermentation is a better method (fermented tofu contains more available iron).

Soy is said to contain vitamin B12, but that is misleading as it actually contains a compound which resembles B12; this compound cannot be used by the body. True B12 is found only in animal foods, with one partial exception—some B12 is created during fermentation by microorganisms (tiny animals).

The problem with soybean oil: It is pressed under great heat and pressure, and the pulp is treated with solvents like hexane to extract the last drops of oil. The oil may be washed in lye (think soap!), deodorized, and bleached. Surprise, surprise… the resulting soybean oil is oxidized and carcinogenic. Annually, Americans consume 18 billion pounds of soybean oil; some 75% of the oil they consume. If you must use soybean oil, look for cold-pressed oil from organic soybeans; its polyunsaturated fats and vitamin E are undamaged. Unfortunately, soybean oil is 53% linoleic acid (LA), an omega-6 fat, and Americans already eat too much LA.

So how is soy protein isolate made? When soybean oil is made, soy producers transform the remaining protein into the key ingredient for imitation sausages, milk, cheese, etc. The processes used to derive this 90% protein isolate depletes vitamins and the amino acid lysine, but leaves aluminum reside. Soy protein does not have GRAS (Generally Recognized as Safe) status by FDA standards.

Due to soy’s high levels of isoflavones (plant estrogens), it has been used as a natural remedy for menopausal symptoms. But several recent studies have found that soy isoflavones were no better than placebo for treating hot flashes. Additionally, consuming 60 grams of soy protein daily for only one month can disrupt menstrual cycles. Regarding soy and breast cancer, studies are unclear. Some researchers believe soy prevents breast and prostate cancers, while others suggest it causes both. Genistein, the main isoflavone in soy, is toxic to the thyroid in excessive amounts; the thyroid regulates appetite, metabolism, mood, and libido. There is also evidence that certain isoflavones in soy are toxic to estrogen-sensitive tissues. Studies confirm that soy causes hypothyroidism and goiter in babies, and soy in formula may stunt growth and disrupt hormones, sexual development, and immunity.

So what should we do? Avoid all industrial soy. Do not feed soy to babies or children. If you are going to enjoy this unique legume, do so in the traditional way—it’s more digestible, nutritious, and tasty.

Please note that most of the information in this post was taken from Nina Planck's Real Food: What to Eat and Why.

BMR and BMI

Calculate Your BMR (Basal Metabolic Rate):

To estimate how many calories you should consume in order to maintain your weight, you'll need to do a little math. By using a simple formula called the Harris-Benedict principle, you can assess your basal metabolic rate -- also known as your BMR. (Then, to lose weight, you'll need to cut calories or burn extra calories and shoot for a level lower than the results you get with this formula.)

Your BMR is the amount of energy your body needs to function. We use about 60% of the calories we consume each day for basic bodily functions such as breathing. Other factors that influence your BMR are height, weight, age and sex.

Women = 655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
Men = 66 + (6.3 x weight in pounds) + (12.9 x height in inches) - (6.8 x age in years)

Calculate Activity
1. If you are sedentary (little or no exercise): BMR x 1.2
2. If you are lightly active (light exercise 1-3 days/week): BMR x 1.375
3. If you are moderately active (moderate exercise 3-5 days/week): BMR x 1.55
4. If you are very active (hard exercise 6-7 days a week): BMR x 1.725
5. If you are extra active (very hard exercise & physical job or 2x training): BMR x 1.9
Add this number to your BMR. The result of this formula will be the number of calories you can eat every day and maintain your current weight. In order to lose weight, you'll need to take in fewer calories than this result. As you lose weight, you can re-calculate the formula to assess your new BMR.

BODY MASS INDEX

Body Mass Index (BMI) is essentially a ratio of weight to height. It is a reliable indicator for weight categories which may lead to health problems such as diabetes, cancer, and heart disease. The concept of BMI was invented in the 1800's by Belgian polymath Adolphe Quetelet but its popularity can be attributed to a 1972 paper by Ancel Keys which suggested that BMI is the best proxy for body fat percentage compared to height and weight.

Here is a BMI calculator from the CDC.

BMI CATEGORY
< 18.5 : underweight

18.5 – 24.9 : normal
25.0 – 29.9 : overweight
> 30.0 : obese

Detox diets... do they work?

Say you have an upcoming event--think wedding, class reunion, etc.--and you want to drop a few pounds. Restricting your caloric intake will help you shed your unwanted weight, BUT you will gain it all back upon returning to your regular eating habits. Your best bet for losing the weight in a safe, healthy way--and keeping it off--is to clean up your diet completely and exercise regularly. So what do I mean by cleaning up your diet? Well...

* Eat only "real foods." An easy definition is to think of real foods as foods your great-grandparents would recognize. Real foods do not come wrapped up in plastic packaging. Real foods are old (foods we've been eating for a long time) and traditional (they way we used to eat them). They are seasonal (fruits and vegetables) and unrefined (whole grains). In eating real foods, you will find yourself automatically increasing your fruit and vegetable intake, which is awesome! Fruits and vegetables are great because you get a lot of nutrients and fiber, and feel full off of minimal calories; this ties in with eating volumetrically, which I will explain in a later post. Try to buy organic or ecologically friendly produce, wild-caught seafood, and grass-fed meat, eggs, and dairy as they are free off/have less chemicals from pesticides, antibiotics, and growth hormones.

* Eliminate industrialized foods! Industrialized foods are full of omega-6 fats, preservatives, and chemicals in general. The balance between the two essential fats, omega-3 and omega-6, is completely out of whack in today's industrial diet. We should eat equal amounts, in moderation, but the industrial diet has about twenty times more omega-6 than omega-3 fats. Why is this a problem? It means there is a decreased consumption of fish, and an increased consumption of omega-6 grains by industrial animals. Prom the omega fats, the body makes chemicals called eicosanoids, hormone-like agents with far-reaching effects on metabolism, inflammation, immunity, fertility, blood pressure, skin, vision, and mood. Omega-6 eicosanoids are inflammatory and reactive. Regarding heart disease, omega-6 eicosanoids are trouble. They promote inflammation, constrict blood vessels, and encourage platelet stickiness and clotting. Oxidized omega-6 fats lead to oxidized LDL, which causes atherosclerosis. In conclusion, omega-6 fats lead to diabetes, heart disease, and cancer. There is strong evidence that omega-6 fats make cancer cells grow faster.

* Increase your intake of lean protein. Examples of lean protein include: chicken breast, eggs (more bang for your buck... the yolk is a great source of healthy fat and has iron and omega-3 fats!), lean beef, deer, pork tenderloin, cottage cheese, Greek yogurt, and milk (2% or whole). Protein is made of 20 amino acids, nine of which are called "essential" because the body cannot make them. Plant protein is always inferior to animal protein. Regarding soy protein, there is a lot of mixed information but my best suggestion is to avoid it. It contains phytic acid--an antinutrient which reduces the absorption of calcium, iron, magnesium, zinc, and other minerals. Soy is an incomplete protein that contains protease inhibitors, which interfere with protein absorption, and can cause hypothyroidism and certain types of cancer.

* Increase your intake of healthy fats! For years, Americans have been told to eat a low-fat diet, but current studies are telling us different. Healthy fats include: avocado, seafood, nuts and nut butters, fat from grass-fed animals, butter (throw out your margarine!) and cream from grass-fed cows, egg yolks from pastured poultry, fish oils (preferably wild), and cold-pressed or wet-milled unrefined vegetable oils (olive, flaxseed, coconut, macadamia, walnut, sesame). The healthy fat in dairy products actually enables the body to digest its protein and assimilate its calcium, as well as absorb and use the fat-soluble vitamins A and D. Studies also show that there is a positive correlation between the fat and protein in dairy products and weight loss. Healthy fats will help your body stay satisfied and prevent it from going into starvation mode. Avoid all hydrogenated and partially hydrogenated oils, and vegetable oils such as corn, safflower, sunflower, and soybean oils--especially when refined or heated.

* Restrict your carbohydrates. Contrary to popular belief, carbs actually make us retain water... not sodium. Eliminate all refined, "white" carbs" and switch to healthier, wholesome carbs--brown rice, quinoa, sweet potatoes, oats (old-fashioned, not quick), and whole grain sprouted bread (sparingly). If you can restrict your carbs, you can lose a few pounds of water weight, usually from the belly area... and isn't that what everyone wants?

I have to admit there is one 7 Day Detox Plan that I approve of. Well, sort of. While it is a lot safer than most other detox diets and doesn't skimp you out of too many nutrients as it asks you to eat a ton of fruits and veggies (yay!), I do have one problem with this plan... it restricts your protein and fat intake. Lean protein is important because humans are omnivores and need complete protein; we must get it daily as it cannot be stored. Our muscles need protein to build and repair... especially during your exercise program. And healthy fats are important because they allow our body to assimilate the fat-soluble vitamins A, D, E, and K.

I'd like to sum up this post with an Okinawan proverb: "One who eats whole food will be strong and healthy."

Much of the information in this post was taken from Nina Planck's book "Real Food: What to Eat and Why." Check it out on Amazon today!

Hello and Welcome!

Hello readers! I have started this blog in hopes of sharing beneficial fitness, nutrition, and health information. Please feel free to post comments and I will do my best to address any questions you may have!

"Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it." –Plato

ABOUT ME
I am a certified personal trainer on The Eastern Shore of Maryland. Being active has always been an important aspect of my life since I was young, including horseback riding, lacrosse, volleyball, and tennis. Since graduating college, I focus my workouts on core/strength training and running.

WHY TRAIN WITH ME?
There is no better feeling than achieving one's goals. I have always been highly motivated and am passionate about helping people. In today's busy, stressful world, nutrition and fitness are areas where many people need the guidance, motivation, and discipline which come with the expertise of a personal trainer. My goal as your personal trainer is to design a program specifically tailored to ensure you reach your fitness and nutrition goals while addressing muscle imbalances and medical considerations. I will support you and your goals through motivation, inspiration, and nutrition coaching as you take the important steps to achieving your goals.