Say No Weigh to New Year’s Resolutions!

If you’ve ever been to a gym the first week of January you’ve witnessed the herds of people crowding the cardio machines. Then as the weeks go by, the numbers trail off and everyone slips back into their old routine. I’m asking you to give yourself permission to let go of the New Year’s resolution to lose weight…go ahead, it's okay. Let go of that arbitrary number in your head.

Change doesn’t magically happen. It’s a process that takes time. It took years and years for us to develop the eating habits and behaviors that we currently have and one New Year’s resolution is not going to negate that.

A part of the process is falling off the healthy eating band wagon and getting back on. You cannot fail at changing your eating behavior and weight loss as long as you keep pushing forward and getting over the hurdles of yesterday. I know many of us have given up after one glitch in our exercise or eating healthy routine and immediately fell back into our old and comfortable ways.

I’m asking you to shift the focus this year to something tangible, feasible, and positive that YOU know YOU are capable of and are willing to stick to. Work on adopting healthy habits. The rest will fall in place. The arbitrary weight loss goals, the added pressure, and the lack of a game plan makes New Year’s resolutions hardly sustainable.

Tips to get started immediately

• Tell your friends and family- study after study shows that support from other people and letting them know your goals and plans helps you stay focused and on track. Don’t be afraid to tell your pizza and ice cream eating buddy that you are trying to lose weight and you can’t engage in the same behavior. They’ll understand or you’ll find a different way to spend time together.

• Buy a scale and tape measure- Now, I’m not a fan of obsessing over the scale, but a once a week weigh in and an every two week body measurement is a great way to track your progress.

• Dumbbells- Get a couple of different pairs of dumbbells, ones that are light with some resistance, about 5lbs, and another with a little extra resistance. Keep these around the office or at home and in between commercials, or water cooler breaks, work on some exercises. There are tons of exercises online and you can check out different exercise DVDs from the library.

• Out of sight, out of mind- You can’t control the greater environment around us where fast food chains dominate street corners, but you can control your home environment. Change the grocery list to include fresh and healthy foods and remove the junk so you won’t even be tempted to indulge.

• Find other ways to reward yourself- Ironically, even when we lose weight, sometimes we feel it gives us license to indulge because we’ve “earned it,” but this is a dangerous road, my friend. Find other ways to reward yourself such as buying a new outfit or a new weight loss gadget like a heart rate monitor or a fitness DVD, or even a massage!

• Document everything! – If you don’t have time to do this throughout the day, set aside a time in the evening, hardly 15 minutes, to document what you ate, any exercise, and your weight. Post this somewhere you’ll see every day. Even without trying to change your eating behavior, documenting everything will make you more aware of what you're eating. If you want extra insurance, have someone hold you accountable to filling out this food diary.

• Portion control- The mantra and all things holy of nutritionists- portion control! It takes getting used to, but it’ll become a regular part of your behavior if you do this enough. There are even plates and bowls that you can buy that help you portion control.

Good luck and I wish you a happy and healthy New Year!!!!

The Good, the Fad, and the Ugly: 5 Instant Ways to Spot a Fad Diet

They’re everywhere- on a cover of a magazine, online, and in the book stores, fad diets are constantly coming and going. IF they work, at best you can expect to gain back some or all the weight you lost, but most gain even more! Here’s a few tips to keep in mind before you pick up your next diet book.

It promises “quick and easy results”

Unfortunately when it comes to losing weight and being healthy, there is no quick fix. If a diet promises something like 10 lbs. in 10 days, it’s a red flag. A sensible diet plan takes into consideration the time it takes for your body to adjust to a new eating regimen and the amount of weight that is safe to lose in a given amount of time. If you’re slightly overweight .5-1 lb. of weight loss a week is sensible. If you have a lot of weight to lose 1-2 lbs. a week is okay. Of course, it all depends on the amount of exercise you do, your metabolism, and how strictly you follow a meal plan. Losing a large amount of weight in a small period of time is usually a result of losing water weight, not fat, which will be easily regained.

Cuts out too many foods

If a diet cuts out too many foods or a major food group like carbohydrates, protein, or fat, it probably will lead to weight loss, but not because that food is evil. By default, restricting so many foods will reduce calories and lead to weight loss. Cutting out processed foods or fried foods is beneficial and is not the same as cutting out all carbohydrates or certain fruits or vegetables because of some made up reason without scientific evidence to back it up. Restricting too many foods and food groups makes it harder to meet your nutrient needs since we need a variety of foods in our diet. Lastly, a diet that is too restrictive will probably make you less compliant and have you calling it quits by the third day.

No Exercise

As much as we’d all like to wake up magically with a 6-pack, it’s not going to happen without exercise! You can definitely still lose weight if you eat right and don’t exercise, but it’ll be at a much slower rate and it probably won’t all be from loss of fat. Exercise is a great way to build muscle tone, increase metabolism, and improve your physical and emotional well-being! The most successful and lasting weight loss plans are when diet and exercise work together.

It’s Special

There’s nothing fancy about losing weight and it’s certainly not exclusive. If a diet pushes for a “special” food like some rare fruit found in some remote island that is super expensive or a “special” brand of whatever that claims to have magical weight loss powers that you have to eat five times a day, I would be a little skeptical and probably stay away.

Less than 1200 calories

Our bodies require a minimum of 1200 calories a day just for our organs and body to function and any diet that is based on anything less than that is essentially starving the body.  

As it goes for anything in life, if it’s too good to be true, then it probably is. A good diet plan is more than just a restrictive short-term regimen. In order for it to be sustainable, it should give you tools and advice on how to adopt a healthy lifestyle. The more time you invest in becoming healthy, the more likely you will keep the weight off.

Should We Really Stop Eating After 6 pm?

If like many people, you work long hours, by the time you get home it may be well past that 6 pm cutoff so famous for being the path to thinness. Celebrities, magazines, and diet books gush over this diet tip of not eating after 6 pm, or if they’re a little less strict, 7 pm. So if you get home at 9 pm and haven’t eaten dinner yet, should you skip it completely or reach for an unsatisfying snack that will leave you hungry instead?

While I don’t advocate eating within 2-3 hours of bedtime, eating according to an arbitrary rule is not always beneficial either.  Like I mentioned in a previous post about six meals a day, the quantity and quality of calories matter more than the time. If you stay within your healthy calorie range and exercise, eating dinner later in the evening is not really going to throw off your diet plans. The biggest problem occurs when you’ve already eaten dinner and cook up another late night high-calorie, high-fat meal before going to sleep. In addition to unnecessary calories that will eventually lead to weight gain, lying down right after eating can disrupt digestion and cause pains and aches.

After eating a huge meal right before going to bed, you may experience an interference with the next day’s eating pattern. If you go to bed extremely full and barely able to breathe, you’re likely to skip breakfast and overeat later in the day and the cycle continues. Some research also suggests that eating a huge meal right before sleeping can lead to greater triglyceride levels.

If you’re an early to bed person or have strong and continuous late-night snacking tendencies, setting a cut-off time may prevent you from that second dinner or needless snacking. If you’re on a later schedule, this “diet technique” may cause you to go to bed hungry. This is is never a good idea either.

If you simply can’t avoid eating within 2-3 hours of bedtime, try having something low-fat that’s easily digestible and without a lot of sugar.

During sleep, growth hormone is secreted which helps metabolize fat. Eating sugar triggers insulin which turns off growth hormone. Eating the majority of your calories throughout the day keeps the body functioning more efficiently and when it needs it the most.

If you’re the type of person that eats a balanced breakfast and lunch but gets home at a late hour, don’t feel like you should skip dinner, but rather be wise about it. Some of my favorite light dinner ideas include:

·         Fish (or other lean protein) with mixed vegetables,  1/3 cup of brown rice or whole-grain pasta

·         Mediterranean spiced couscous

·         Vegetable or broth based soup with half a whole-grain turkey sandwich

·         Salads

·         Sushi

Whether or not you’re trying losing weight or cutting out bad eating habits, I do encourage you to eat the majority of your calories throughout the day and not skip necessary meals or add unnecessary ones either. As long as you’re not binging at night or having cake within minutes of lights out, you can still lose weight and eat dinner at a less conventional time.

Holidays: Not Worth the Weight!

Yes, it’s almost that time of the year again when you’re more stuffed than your turkey and Santa is not the only one with a belly. How many times have you told yourself you have this under control because you plan to start January 1^st with your new year’s resolution and lose that holiday weight?

Holiday weight gain is actually, on average, only a pound, but some may gain up to 5-10 lbs. Research shows that the pounds tend to stay on until the next year. Then you inherit another pound the following holiday and so on and so on. It’s time to break the cycle!

If you go into the holidays with the mindset that you will “fix” whatever happens and get back on track after, it’s already too late and you will fall into the “free for all” trap that’s hard to come out of.

You know that Skinny Minnie that never seems to look like she gained a pound during the holidays? There’s also Uncle Joe who sleeps 13 hours after inhaling a 10 lb turkey while patting his belly. The main difference between the former and the latter is the former plans ahead. Don’t let the holidays get the best of you!

Think of a holiday meal as another typical day with better and more food that will not make you feel well if you indulge too much. Eating the same dish twice will not really provide any more pleasure to your palate. Some research shows that after the 5^th bite, food doesn’t get any more palatable or pleasurable. Carry on with your typical diet and exercise routine. If you don’t have one, start now with a short 20 minute walk, jog, or simple exercise video. Plan to lose a couple of pounds before the holidays if you’re worried about gaining weight. Stick to your typical breakfast and lunch so when the cake and treats come rolling through the office, it’ll be easier to say no or control the portion. Yes, it’s hard to say no to free food, but you’ll also be saying no to undesired weight gain and hello to a healthy New Year.

If you don’t already, avoid fast food, especially before the holidays. It also wouldn’t hurt to check in with your weight once a week so see where you are and if you need to be a little more mindful of your eating.

Tips to consider when at holiday parties/gatherings.

• Make sure you’ve eaten something before so you’re not starving when you arrive
• You don’t have to eat all of the food in one sitting. Save it for days to come.
• Donate extra food/desserts to a shelter
• Eat until full, not because it’s staring back at you
• Load your plate first with lower-calorie foods and then save a small spot for the high-fat treats
• Go for a holiday bike ride, ice skating, or window shopping with friends.

Remember, the holidays are about getting together with loved ones, not about gathering around the buffet table. If you start with a plan now, you will get through the holidays without the stress of added weight.

No Ordinary Cinnamon Tea

This is a delicious, hearty, and soothing winter tea with a bite. The combination of nutty and sweet flavors with cinnamon will fulfill your sweet cravings while keeping you warm.

You will need:

• 1 T of chopped walnuts
• ½ T shredded coconut
• 1 cinnamon stick or 1 tablespoon of powdered cinnamon
• 1 cup of water
• Sugar- according to taste

1. Boil cinnamon stick in a cup of water or dissolve ground cinnamon in boiling water
2. Add sugar, walnuts, and coconut. Enjoy!

This is how I like to make it, but of course you can adjust the walnut to coconut ratio to your liking!

Health Benefits of Cinnamon:

• Anti-inflammatory which helps arthritis and diabetes
• Lowers blood sugar

• Used as a remedy for colds and indigestion
• Helps lower cholesterol
• Natural food preservative that prevents bacterial growth
• Great source of Manganese, fiber, iron, and calcium
• Some studies indicate it’s smell alone can help improve memory

Organic Schmorganic?

After recently seeing the film What’s Organic About Organic?, defining this term is not as easy as I thought. A criticism of the organic label is that it is merely a marketing strategy in the consumer world to make their product seem superior. Also, the United States Department of Agriculture (USDA) has some guidelines that can be open to interpretation and create loopholes for the organic seal. Then there are foods in the mainstream organic market such as organic TV dinners, organic Twinkies, and other organic "junk food" that are incongruous with the “healthy” ideal the term is often associated with. So does this mean we give up on organic products all together? What about local foods that aren’t organic?

There are some clear benefits of eating organic, especially, when it comes to meat and dairy. Organic foods are grown without antibiotics that humans can become resistant to and without growth hormones that can negatively affect our bodies and metabolism. The abuse, mistreatment, and extremely unsanitary conditions of slaughter houses in conventional agriculture are horrifying and will surely change your outlook on meat. In addition to ruining our bodies, conventional agriculture greatly contributes to carbon emissions while organic agriculture can greatly reduce them by utilizing natural sources of energy to grow food.

Besides making your fruit look camera ready and perfectly shaped, pesticides sprayed on these crops were originally used as chemical warfare agents! Even though, they’re diluted, their cumulative effect is toxic and many farmers have died from overexposure. Washing your fruit with simple water is not going to cut it either, as they’re made to resist even harsh rain water. Even peeling the fruit is not a guarantee as they can seep into thin skinned fruits and vegetables.

Though shopping at the farmers’ market is environmentally friendly by reducing carbon emissions from foods that are otherwise flown from across the world, they do not always practice organic methods. Some farmers, however, cannot afford the organic label, but practice their farming in an equal, if not superior way to large farms that can afford the organic certification. Supporting local farmers is supporting food security as we will have to rely less and less on imports. In the event of food contamination, eating locally makes it easier to trace the source. Local farmers have an extremely hard time competing with cheap conventional products in the grocery stores and rely on selling their crops directly to live.

If you want the best of both worlds, ideally, you can ask the farmers at the market if they practice organic agriculture, but you will have to take their word for it if they are not formally certified. Whether you buy organic or local, even if it’s just one item, it’s surely more advantageous than conventional foods. The conventional food may cost less, but consider the hidden cost of your health, the cost of the underpaid workers, and the cost of our environment.

If you haven’t seen Food Inc. or What’s Organic About Organic? I encourage you to do so and see for yourself. I know it’s easier to look the other way and pretend our food isn’t tainted, when at the end of the day, we’re all just dollar signs to these huge, conventional food manufacturers.

Eating For Exercise

Ever notice how some days you have a fantastic workout and even have the energy to stretch properly afterwards? Then there are other days where you’re counting every passing second. There is an important factor to boosting your energy and soaring through workouts.  

Among other things such as sleep and stress level, your energy level is largely determined by what and when you ate before hitting the gym. Carbohydrates are broken down into glucose, the body’s main source of fuel.  Excess carbohydrates are stored in the form of glycogen to be later used for energy.

A lot of knowing exactly what and when to eat comes from experience and knowing your body, but there are some general guidelines. Eating too soon will result in blood rushing to the stomach for digestion instead of to the muscles. Waiting too long without eating can cause weakness and dizziness during workouts.

Eat a solid carbohydrate-rich meal at least 4 hours before you exercise. Baked potatoes or whole-wheat pasta with marinara sauce, whole-grain cereal and milk, or a whole-grain turkey sandwich are some good options.  If you’re working out in an hour or less, something that is easily digestible and will break down into glucose quicker such as fresh fruit is ideal. Bananas are my favorite thing to have right before a workout because they are higher in calories than other fruit, carbohydrate-rich, and the potassium can help prevent muscle cramps. Of course, you can have fruit with any meal or snack before exercising.

If you’re working out in two to three hours, you may want something a little more substantial such as a whole wheat English muffin with peanut butter, a whole wheat bagel with a little low-fat cream cheese, an energy bar, or yogurt with granola or fruit.

Let’s not forget water! Staying hydrated is essential to sustain your workout and efficiently move glucose and other nutrients into the cells. It also keeps your heart rate from rising too high and causing the body to become overheated. Drink at least 2-3 cups of water before and after working out. You should also make sure you’re staying hydrated throughout the day.

Things to avoid before exercise

• High fat foods that will leave you feeling weighed down and uncomfortable because they take longer to digest
• Sugary foods, candy bars, and high-sugar energy drinks that will give you a quick burst of energy then die out in the middle of a workout.
• Too much liquid that will be sloshing around in the stomach and cause discomfort

For recovering from a workout, eat carbohydrates to restore glycogen stores with a lean protein to help repair muscle tissue.

You Snooze, You Lose: How Sleep Affects Your Weight

Source: Sleep Medicine Reviews (2007) 11, 163–178

It’s ten past 8am, you’ve been snoozing since 7:30 and didn’t get home until 3am or maybe you’ve been tossing and turning all night since 11pm. You decide to skip breakfast and later reach for chips, candy bars, and sugary and greasy snacks from the vending machine that you otherwise wouldn’t have. You end up feeling groggy and bloated and uncomfortable the whole day and throwing any plans to exercise out the window. If you’ve experienced any form of this, you’re one of many and there is a biological reason behind it.

Sleep disturbance or deprivation interferes with important metabolic processes.  Sleep deprivation can lead to weight gain because of changes in hormone levels that regulate appetite. Ghrelin, a hormone that signals hunger, increases with sleep deprivation. Conversely, the hormone leptin that signals fullness decreases. During sleep, the body secretes growth hormone which helps metabolize fat and regulate blood sugar. Its counter-hormone, cortisol, is a stress hormone that makes the body store fat and glucose. When sleep is disturbed, these hormones become imbalanced and the body favors cortisol, while limiting growth hormone.

A study examined the effect of sleep on metabolic parameters that detect the risk of obesity and diabetes. Subjects were fed an identical diet and underwent a phase of sleep deprivation (4 hours of sleep a night) for 6 days followed by an equal phase of extended sleep (12 hours of sleep a night) for recovery. During the deprivation phase, the results of their glucose tolerance test (a marker of type 2 diabetes) were 40% lower than the sleep recovery phase. Some of the subject’s glucose tolerance levels were so low that it resembled those of populations with a high risk of type 2 diabetes.  A similar study confirmed these findings and also found that the sleep deprived group also experienced a decrease in leptin levels and an increase in ghrelin.

Large population studies done around the world found a trend of longer sleep duration with a lower body mass index (BMI), the relationship between height and weight; however, many of these studies relied on self-reporting, which is not the most reliable tool.

You don’t have to be chronically sleep deprived for this to happen either. Even a sleep debt of two hours a night for a week can pose a risk for your health and increase your chances of glucose intolerance as well as weight gain.

After taking in account the different variables, one study in the US found that every extra hour of sleep is correlated with an 80% reduction in obesity risk.

How to get a good night’s sleep defined as at least 7 continuous hours, but preferably 8-9 hours:

• Get to bed early
• Drink chamomile or similar decaffeinated herbal teas before bedtime
• Turn off all noisy electronics and lights when going to sleep
• Try not to drink coffee or highly caffeinated beverages after noon

Egging On Weight Loss

A study shows that if you want to lose weight, you may want to switch that morning bagel out for an egg or two.

Protein in meals typically results in a more lasting fuller feeling because it takes more time to break down and digest. On the other hand, simple carbohydrates like white breads, white rice, and sugars, break down easier and may make you feel hungrier quicker.

For eight weeks, Vander Wal and colleagues studied 152 men and women and divided them into four groups: those on a restricted calorie and low-fat diet with either two scrambled eggs or bagels of equal calories and those who were not on a restricted diet with either eggs or bagels for breakfast.

Results showed that the egg group on a restricted diet lost over 65% more weight than the bagel group on a diet of equal calories.

Even though two eggs a day were eaten for about five days a week, exceeding the recommended daily cholesterol allowance, they still lost weight and did not affect their cholesterol levels. Consistent with previous studies done on eggs, the cholesterol in them has not shown to raise blood cholesterol. What has a real adverse affect on cholesterol is saturated fat found in animal products and oils and trans fat found in fried foods, certain baked goods, and processed food.

The group that did not restrict their calories did not show much of a difference in their weight; however, the way the eggs and bagels were prepared was not accounted for. Still, a complete and natural protein like an egg is a healthier option than a bagel if you’re trying to lose weight.

Try them boiled or scrambled with a little olive oil, vegetable oil, or cooking spray. An omelet with your favorite veggies is another healthy and hearty breakfast.

To avoid contamination, buy organic or local eggs from the farmer’s market and make sure the eggs are cooked thoroughly.

If you don’t eat eggs, you can still substitute other high protein options and combine them with complex carbohydrates such as

• Low-fat cheese with a whole grain English muffin or yogurt with granola
• Almond or peanut butter on a whole grain piece of toast
• Hummus with whole wheat pita

Source: International Journal of Obesity (2008)

Fish for a Better Mood

It’s no surprise that the average Western diet contains an abundance of fat from butter, oils, and processed foods, but there is an essential fat that is lacking: omega-3 fatty acids. This fat is found primarily in flaxseeds, fish, walnuts, seeds, whole grains, fruits, vegetables and soybeans. In addition to not eating enough of this fat, we typically consume too much of omega-6 containing foods such as cooking oils and nuts that end up competing with omega-3 and inhibiting its benefits. This leads to inflammation and its related illnesses such as diabetes, heart disease, stroke, and arthritis. The ideal ratio of omega-6 to omega-3 should be 1:1, but the current consumption is somewhere between 14:1- 20:1

Omega-3 fatty acids are not only beneficial in treating diabetes, obesity, lowering LDL (bad) cholesterol, and decreasing heart disease, but they are also shown to have a positive effect on mood and depression.

Studies have researched countries with the highest levels of depression and found a common theme of a lack of omega-3 fatty acids consumption. One study compared different countries' consumption of fish and their incidence of seasonal affective disorder. The study suggested that countries that consumed a higher amount of fish, such as Iceland and Japan, had a much lower rate of seasonal affective disorder than countries with low fish consumption.

They also found that those with depressive symptoms or depressive disorders had significantly lower concentrations of omega-3 fatty acids and a higher ratio of omega-6 to omega-3 fatty acids than the healthy reference subjects.

Similarly, other studies done on women with postpartum depression found their intakes of seafood during pregnancy to be much lower than those not experiencing postpartum depression.

This is most likely due to the fact that omega-3 as well as omega-6 fatty acids are essential components of cell membranes and the brain's growth and development. Our body’s can’t make them and rely on exogenous sources such as food and supplements.

Of course there are many factors that contribute to depression and I’m certainly not saying if you’re clinically depressed to switch out your meds for a filet of fish. But the all around benefits of consuming omega-3 fatty acids are worth the addition to the diet.

How to incorporate more omega-3 fatty acids in the diet

• Consume fish at least twice a week, especially fatty fish such as salmon and sardines but watch out for fish that is too high in mercury to avoid toxicity. Click on the FDA website for fish with the highest levels of mercury
• Add a tablespoon or two of ground flaxseed to smoothies, breads, baked goods, or oatmeal.
• Replace unhealthy snacks such as chips with walnuts and seeds

High Fructose Corn Syrup by Any Other Name- Still as Sweet

Because of the negative association made with the name high fructose corn syrup (HFCS), the Corn Refiners Association has been campaigning to change the image of this sweetener by changing the name to “corn sugar.” While there are a lot of studies that suggest HFCS does not have more of an impact on weight and metabolism than regular sugar, there are still some many concerns that should not be swept under the rug.

While the Corn Refiners Association attempt to dispel myths on www.sweetsurprise.com by quoting research studies showing no metabolic difference between HFCS and sugar, they fail to mention the studies that challenge those claims. Some studies have showed a link to HFCS and kidney damage, increased insulin resistance, and fatty liver.

Either way, research will always yield two sides of the story, especially when one side is funded by an invested party or parties. While there is a lot of unknown, let’s stick to what we do know, such as where HFCS is typically found. It’s not in your organic Kashi cereal or your dry roasted almonds. It’s found in sodas, cookies, cakes, dressings, sauces, and virtually any processed food.  I avoid HFCS not because I’m afraid of its direct effect on my weight and metabolism, but because the ingredient HFCS serves as a warning flag that this is a highly processed, most likely calorically dense, artificial and nutrient deficient food.

Let’s also not forget the copious amounts of corn consumed by our nation through our livestock in addition to our foods. Corn is cheap and farmers are subsidized by the government to grow it. The abundant amount of fields dedicated to growing corn affects the biodiversity of the soil, depleting it of nutrients and its arability and increases the need for toxic pesticides and fertilizers.

Of course, consuming sodas, cookies, cakes, etc. without HFCS will still have a negative effect on your health. But I rather not have the added negative effects associated with processed and sometimes genetically modified corn that can wreak havoc on our health as well as the environment.

So changing the name to corn sugar or not, it still carries the names of the two things we simply consume too much of.

The Truth About Açaí Berry

Whether it’s in an overpriced smoothie, energy drink, a cleanse or a fat-burning supplement, the açaí berry has undeservingly gained popularity from diet books as a “miracle cure” with claims of:

·         Weight loss

·         Anti-aging

·         Anti-heart disease, anti-cancer, and anti-arthritis properties

·         Improved digestion, sleep, and overall health

There are ads all over the internet with these claims and “free trials” that end up charging exorbitant fees after entering credit card information. So what exactly is this substance that has everyone in frenzy and shelling out wads of cash?

The açaí berry originates from Central and South Africa and contains important antioxidants such as vitamins A, C, and E, polyphenols, anthocyanins, as well as many nutrients such as calcium, iron, phosphorus, and thiamine. The truth is, while these nutrients are a vital part of our diet, they aren’t exclusive to the expensive berry.

Açaí berry is just another antioxidant, which helps eliminate free radicals, or toxins from our environment that contribute to diseases such as cancer, heart disease, and arthritis. Eating about 2 and a half cups each of fruits and vegetables should provide you with a cheaper source of antioxidants that will help stave off these diseases. As for the weight loss claims, there have been no real evidence to show that the açaí berry helps you lose weight.

If you like the taste of this berry, go ahead and enjoy, but keep in mind the limited amount of evidence that supports the claims.

If you’re on a budget but want to reap the benefits of antioxidants:

• Eat a variety of colorful fruits and vegetables to maximize benefit or each unique nutrient
• Vitamins A rich foods- orange, red, deep-yellow and dark-leafy vegetables such as tomatoes, carrots, spinach, sweet potatoes, Brussels sprouts, winter squash and broccoli.
• Vitamin  C- think citrus such as oranges, lemon, grapefruit, tangerines, sweet peppers and even broccoli and potatoes
• Vitamin E rich foods- vegetable oils, whole grains, seeds, nuts and peanut butter.
• Consider a high quality multivitamin

Açaí berry is just another antioxidant with a really good publicist that played up its exoticism to appeal to the masses.

Is Your Juice Making You Gain Weight?

We’ve all heard about the evils of coke and other soft drinks and their damaging effects on our health. So you might opt for “healthier” alternatives such as fruit juices or Vitamin Water. In reality, the amount of sugar and calories in these beverages can be just as much as and higher than some soft drinks.


You may think that fruit juice has the similar benefits as the actual fruit, but in actuality these beverages may be causing as much weight gain as other drinks. You wouldn’t normally eat the amount of fruit, therefore sugar and calories, it takes to make that much juice. Even if you did, in fruit juices, the fruit is stripped of its fiber and the nutrients begin to deteriorate as soon as the fruit is cut open. Then, even more sugar and sometimes high fructose corn syrup is added. As for Vitamin Water, or really sugar water, the vitamins in it won’t even survive in your digestive system to reap any real benefit.

Even though it only has 13 grams of sugar and 50 calories in a serving, there are 2.5 servings or 32.5 grams of sugar and 125 calories in the container. A 12 oz. Coca-Cola can has 39 grams of sugar and 140 calories, which isn’t too far off of Vitamin Water. Though a Vitamin Water container is typically 20 oz., rarely does one stop drinking until they see the clear bottom of the bottle and all of the sugar and calories are consumed. Pay closer attention to orange juice, apple juice, and other fruit juices for the same trend.

There are diet versions of these beverages, but they are usually loaded with artificial sweeteners.

Better Alternatives:

• If you really like juice, try a homemade juicer
• Tea has several delicious flavors, including fruit, and lots of natural and beneficial protective ingredients.
• Try taking a high quality multi-vitamin capsule with regular water

Artificial Sweeteners Are Not So Sweet After All

There has been a lot of mixed and controversial research regarding artificial sweeteners and their effects on cancer, neurological disease, and metabolic syndrome. While the Food and Drug Administration (FDA) generally regards these products as safe, there are a few things to consider before tearing open a packet of pink, blue, and yellow.

The pink packet, typically known as Sweet N’ Low, is made from saccharin and was manufactured in Canada. After a researcher found that it caused cancer in rats, it was banned, but later allowed. Our underfunded and overextended Food and Drug Administration, on the other hand, required more evidence before banning this substance.

Moving forward with this trend, aspartame, the main ingredient in Equal and several diet sodas, was born. After some research, aspartame was also linked to health problems and neurological symptoms.

Refusing to give up on this idea, researchers found a way to change the chemical structure of sugar to make sucralose, also known as Splenda. They did this by adding chlorine! Doesn’t anyone else find this alarming?! After some studies, this product also caused adverse reactions in mice but the FDA did not feel there was conclusive evidence and therefore approved it.

To keep things in perspective, they usually do these studies with very high doses that would not typically be consumed by humans; however, it’s still a gamble I wouldn’t want to take.

What makes these substitutes desirable is being able to have sweet foods with zero calories per serving (see previous post No Such Thing as s Free Lunch), but something else is at cost. On top of the negative health effects, these sugar substitutes are 200-600 times sweeter than sugar. After consuming these products regularly in the form of sugar-free cookies, diet sodas, and adding them to coffee and tea, your taste becomes accustomed to this abnormal level of sweetness. This distorted sense of taste can increase your cravings for sweeter things. Though different people may find different experiences with this, I know that after coming off of artificial sweeteners, it was difficult for me not to pour an entire pound of sugar into my coffee. Eventually, your taste comes back and adjusts.

Diabetics are marketed these sugar substitutes because their lack of effect on raising blood sugar, yet so much of the non-diabetic population uses these substitutes either to control weight or for perceived health benefits. My advice would be to consume as little of these sugar substitutes as possible, especially if you are not diabetic. If you really want to benefit your body, stick to naturally sweet things in moderation to satisfy cravings, such as dark chocolate, fruit, and honey.

Better alternatives:

• Stevia- non-calorie sweetener marketed as a supplement rather than a sugar substitute. Comes from a plant in South America.
• Xylitol- low-calorie, natural, and non-toxic sugar alcohol
• Plain sugar in small quantities

Remember, our bodies are not artificial, so lets stop feeding them artificial ingredients.

Six Meals a Day: A Key to Weight Loss?

You may have heard of diets claiming that eating six times will:

• Increase metabolism and more calories will be burned
• Stabilize blood sugar and reduce hunger
• Prevent overeating

Not all of these claims are completely unfounded, but eating six meals a day isn’t exactly as advantageous as we may think. Several studies have found no association between increasing metabolism and meal frequency. Whether calories are spread over six meals a day or three, the net effect (or whether you ate more than you burned) is what determines weight loss or gain. They did find that too many mini-meals can lead to overeating, perhaps because there are so many chances to give into food impulses. On the other hand, leaving yourself without food all day can cause you to binge on one meal.

As for blood sugar, eating smaller meals will produce a smaller insulin response, because the body is not required  to produce as much insulin as a large meal; however, blood sugar does not need to be constantly rising over six times in a day. Alternatively, eating one huge meal will cause a bigger surge of insulin than spreading your meals out.

Most importantly, listen to your hunger cues and learn to know when you’re truly hungry or full. Signs of hunger include headache, irritability, dizziness, inability to focus, and rumbling or empty stomach. For a lot of us, we can get distracted from our hunger or we’re not used to recognizing it. In that case, going by the clock may be helpful.

I personally find that eating every four hours or three meals and a small snack like fruit, nuts, or yogurt helps me best. Physically, psychologically, and time wise, I just couldn’t deal with eating something small every two hours. While some may feel it helps control hunger, I felt deprived of a proper meal.

So if you hate eating six times a day, don’t torture yourself. In the end, it doesn’t really make a difference with your metabolism. If you really want to boost weight loss, exercise to burn more calories than you’re eating. The quantity and quality of calories eaten is more important than the frequency.

Let Them Eat Cake

“I’m not eating carbs” is a frequent response I get when people find out what I do. I felt like this issue has been covered over and over, but thanks to Dr. Atkins, the media, celebrities and their ill-informed personal trainers, this mass hysteria and carbophobia is perpetuated.

Recently, I read about the “new and improved” Atkins diet meant to entice dieters by tying a pretty bow around more fruits and vegetables and even a vegetarian option in the diet. When it comes down to it, the main principle behind the diet is still the same: limiting carbohydrate intake significantly to induce a state of “ketosis.” This metabolic reaction occurs by restricting glucose in the body. Similarly, diabetics experience this when there is not enough insulin, or there is tissue resistance that won’t allow glucose into the cells. I can’t help but think, “why would you want to go on a diet that mimics a diseased state?!”

The body’s main source of fuel is glucose. When the body is severely restricted from carbohydrates or glucose, it begins to look for other sources of energy by breaking down fat and lean muscle tissue. The selling point of the diet focuses on the former, when in reality it’s mostly the latter that occurs. The problem (or survival mechanism) is our bodies are extremely efficient at storing fat and will end up breaking down more protein from our muscles, which ultimately slows down metabolism.

Rapid weight loss is seen in this diet from loss of water stored in the muscles. The longer the diet is kept up, the more strain is put on the kidneys to filter out “ketone bodies” built up as a result of ketosis.

The body needs about a minimum of 120 grams of carbohydrates just to function and get proper glucose to the brain and organs. The Atkins diet advocates 20 grams or less a day! A minimum of 45% of your daily calories should come from carbohydrates. So for me, if I eat about 1500 calories, 675 calories should come from carbohydrates. Divide that by 4 calories/gram and that’s about 169 grams!

Before I studied nutrition, I tried this diet for quite some time and I can personally tell you I felt extremely lethargic, moody, depressed, sleepy, and unable to focus. I probably lost 10-15 pounds and regained it all back within a short amount of time after eating normal foods.

How to eat carbs and stay slim:
• Choose whole grain options for pasta, rice, and bread.
• Stay far away from high-fructose corn syrup, foods high in sugar, and fried foods.
• Portion control (refer to prior post)
• Include more fiber such as oatmeal, fruits, vegetables, beans, and nuts.

No Such Thing as a Free Lunch

You’ve probably heard that trans fat damages your arteries by lowering your good cholesterol, HDL, and increasing the bad cholesterol, LDL. So you start reading food labels and choose things that say “zero trans fat.” If you’re watching your weight, you may opt for “sugar-free," “fat-free,” or “calorie-free” foods. But behind that deceptive word, “free,” there is actually a loophole that food manufacturers can get around.

• Foods can be labeled “calorie-free,” if they contain less than 5 calories per serving.
• Foods can be labeled “sugar-free,” “fat-free” and “zero trans fat” if they contain less than .5 g per serving.

While the Food and Drug Administration (FDA), may count these as insignificant amounts per serving, the collective effect of these foods can be detrimental. The American Heart Association recommends no more than 1% of total calories to be from trans-fat, or less than 2 grams per day. If you eat a few cookies with say .4 grams of trans fat per serving, labeled as “zero trans-fat”, you can easily reach 2 grams in a day. Trans-fat also comes in the form of the word “hydrogenated.” Stay clear of anything that says “hydrogenated,” or “partially-hydrogenated.” Food manufacturers, in all their altruism, pump foods full of hydrogen to make them last longer on the shelf and in your pantry. A Twinkie or a Ding Dog will outlive us all.

Same as trans-fat, calories, sugar, and fat can add up. But beyond the calories you are consuming, foods that are “free” are usually synthetic and artificial and aren’t good for your health anyway. So please don’t take the word “free” as license to indulge frivolously.

Another thing to keep in mind with food labels is that ingredients are listed in descending order by weight. For example, if the first ingredient is sugar, salt, or fat, that is what you’re primarily consuming.

For more information on food labeling regulations, visit: http://www.fda.gov/Food/GuidanceComplianceRegulatoryInformation/GuidanceDocuments/FoodLabelingNutrition/FoodLabelingGuide/ucm064911.htm

Soy What!

Soy products have gained popularity amongst the lactose intolerant, vegans, health nuts, or those who simply prefer the taste. Some limited scientific research suggests that soy products have positive health effects on heart disease, cancer, osteoporosis, and alleviating menopausal symptoms. Generally, soy is thought of as a healthy option and a substitute for dairy.

Soy can act like estrogen, a female hormone, in the body. Too much estrogen can throw off hormonal balance and metabolism. For both men and women, this can lead to weight gain. In men, especially, this is thought to have negative effects on their body by decreasing testosterone levels.

Pure soybean products are miso, tofu, and tempeh which are made by fermenting soybeans with grains which is where the benefit comes from. What we are mostly eating is a byproduct or a distant relative of soy made by chemically processing and genetically modifying soybeans to make veggie burgers, soy milk, and other food additives. Even if you don’t think you are eating soy, you are.

Just take a look at the ingredients on your pre-packaged food labels. You will be shocked to see how much soy or versions of soy such as “soy protein isolates” and "soy lecithin" are used. Also, if you’re a meat eater, over 95% of soybean consumption in the US comes from feeding livestock. Soy, like corn, is cheap and is used everywhere by food manufacturers.

Even if there are some potential health benefits to eating soy, it’s not in the same amounts and typical form that most Americans are consuming.

Alternative Suggestions

• If you like soy milk, try switching to almond milk
• Choose grass-fed meats instead of those fed soy or corn
• Instead of processed soy in pre-packaged foods, soy milk, cheese, etc., have fermented soy such as miso, tofu, or tempeh

Do we remember what a REAL portion looks like?

As the quality of our foods has seriously diminished over the past several decades, the quantities have undoubtedly increased. The result: obesity and its vicious friends- diabetes, heart disease, cancer, stroke and the list goes on. How many of us, including myself, have gone to a restaurant, commented about the copious amount of food on our plate, yet gobbled it all up anyway? A hamburger at McDonald’s wasn’t always the size of a newborn’s head. We’ve been so diluted by restaurant portions, social pressures to eat, and ignoring our hunger and fullness cues, that we complacently eat enormous portions and complain of discomfort, indigestion, and pain right afterwards.


Making it simple: All you need to estimate portion sizes is your hand

 
 
 
 
 
 
How to immediately cut down:

• Don’t go back for seconds
• Rather than 2 large scoops of rice, pasta, or other starchy food, cut down to one and increase the veggies (there better be veggies!)
• Eat slowly and ask yourself if you’re full; remember it takes 20 minutes for the brain to get the signal that you’re full.
• If you’re full, get rid of your plate so you’ll stop eating.
• Be aware, be present, and take control of your food portions before they take control of you.

Just try this out for a week and see how you feel.

My go to, one pot, quick and healthy meal.

Mediterranean Spiced Couscous With Mixed Vegetables

You will need:

• Medium sized stockpot or saucepan
• 1.5 cups whole-wheat couscous
• 1 small/medium onion- diced
• 2 cloves of garlic- minced
• Olive oil- enough to cover bottom of pot
• 1 T of each: allspice, black pepper, and cumin
• Salt to taste- about 2 teaspoons
• 1 medium tomato- diced
• 1 zucchini- diced
• 1 summer squash- diced
• 1.5 cups of cooked chickpeas or 1 can (wash before using)
• 1.5 cups any broth, preferably vegetable
• Low-fat yogurt

1. Coat bottom of pot with olive oil on medium high heat
2. Sauté onion and garlic until onion is tender and translucent
3. Add the vegetables, chickpeas, and spices and sauté together for two minutes.
4. Add broth and bring to a boil. Turn off heat. Add couscous and cover the pot. Let the couscous absorb the broth for about 10-15 minutes. Fluff couscous with a fork.
5. Add a couple of tablespoons of low-fat yogurt on the side and enjoy!

This also makes a good side dish with a lean cut of protein like chicken breast or salmon. You can also use whatever vegetables you like or have on hand. I sometimes add shredded collard greens.

Breathe- your waistline will thank you

One of the main problems during times of stress is our body is not receiving the right balance of oxygen and carbon dioxide. Just by breathing in for longer, the body can alleviate some of the tension it’s withholding. Breathing right can lower blood pressure and heart rate, increase energy, reduce stress hormones that slow your metabolism, and reduce lactic acid buildup in the muscle. The latter is an important component during exercise, another effective way to reduce stress.

Statistically, people who exercise tend to have less stress than those who are physically inactive. Rather than biting your pencil or frustrating yourself, exerting your stress through exercise is a much more effective alternative. The constant breathing and exchange of oxygen and carbon dioxide during exercising releases endorphins into your body. These are “feel good” hormones that make you feel energized and de-stressed rather than distressed.

Exercising will manage your stress and your weight simultaneously. It will even help you eat better. Usually after exercising, you won’t crave as much junk food and you will feel more motivated to eat healthier. Exercise doesn’t need to be long and tedious to be effective. Even 30 minutes will make a huge difference. The key is to workout efficiently.To be sure your work out is effective take 220 – (age) and get your heart rate up to 65%-85% of that.

Gluten-free, next weight loss trend?

Lately the proliferation of gluten free products has been more prominent in the market with labels on cakes, muffins, pasta, and even beer. Sitting side by side with products labeled fat-free, sugar-free, cholesterol-free, pesticide-free, we’ve become programmed to associate those labels as superior. So what about gluten-free?

Gluten is a protein found in grains such as wheat, rye, malt barley, and in a very small amount, oats. Each of those grains has a gluten portion that has an adverse affect on people with Celiac disease or some just have a sensitivity to it. Gluten is what causes dough to be elastic, which forms bread. It is found in several food products that may go unnoticed such as soy sauce, flavored coffees, and some processed meats.

Maintaining a healthy and balanced diet on gluten-free products is actually more difficult as many gluten containing foods have a lot of fiber, vitamins and minerals, which are essential components of our diets. Many celebrities have been going on gluten-free “diets” for weight loss. If they are losing weight, it's most likely because they are cutting out food groups and subsequently eating less. When it comes right down to it, losing weight is simple: burn more calories than you are consuming. Cutting out gluten for the sake of losing weight is not only pointless, but not necessarily healthy.

So unless you have gluten intolerance or sensitivity, there’s no nutritional or weight loss advantage to consuming these products. Not to mention gluten-free products tend to be more costly. So save your appetite and your money!

Getting the ball rolling

Just wanted to give you a little heads up about what the blog is about: an all inclusive health and wellness blog dealing with controversial topics and research on nutrition, recipes, and my various thoughts on nutrition related themes.

There's a lot of confusing information in the media and research in general about nutrition, and hopefully I can provide you with a little insight and help clarify some issues.