How to Fight Fatigue

Do you ever have that feeling a couple of hours after lunch when you’re doing everything you can to keep yourself from dozing off on your keyboard? When that morning cup of coffee is not enough, you may turn to a candy bar, energy drink, or soda to get you through the day. While coffee in moderation can make you more alert, these other quick fix foods and drinks may leave you even more tired before you clock out.

If you often find yourself in this scenario or just want more energy, the solution may be with what’s on your plate. There are some foods, such as those high in B vitamins and iron that can help sustain energy throughout the day and avoid drastic highs and lows. Conversely, high sugar foods, fried foods, and foods high in saturated fat can make you feel sluggish, tired, and sleepy.
 

The simple or broken down sugars in candy bars, sodas, and other sugary foods/drinks are quickly absorbed in the body and shoot the blood sugar up. Your body compensates by producing a lot of insulin to get the blood sugar back down and you find yourself more tired than you were to begin with. 

Iron, especially from animal sources, helps improve oxygen uptake in your body and the presence of B vitamins are necessary in energy production. High fat foods take a long time to digest which draws more blood from other parts of the body to the stomach for digestion. Also, fat does not provide immediate energy as it is stored in the body as an alternate source of fuel. 

Lastly, if you still find yourself constantly tired, make sure you are getting enough rest each night. Adequate sleep can also contribute to weight loss. Check out You Snooze, You Lose.

Spurlock vs. Naughton, Weighing In

Many of you have probably heard of or seen the 2004 documentary Supersize Me with Morgan Spurlock’s attempt to demonstrate the negative effects of fast food on our bodies. Using himself as a test subject, for 30 days he followed a McDonalds’ only diet. As a student studying nutrition at the time and recently breaking it off with McDonalds and similar venues, I was fascinated and somewhat pleased at the idea that this corporation was getting the criticism it deserved.

Recently, I watched the antithesis to this film, Fat Head in which Tom Naughton sets out to contradict every point Supersize Me demonstrated. Naughton consumed a diet almost completely consisting of fast food for 30 days, throwing caution to the wind when it came to saturated fat but limiting his caloric intake and increasing his exercise. At the end of a very entertaining tale, he actually lost weight, improved his cholesterol, and lowered his body fat. With the help of doctors, he attempted to dispel every formally held belief about health, fast food and most importantly, the obesity epidemic.

In an attempt to prove completely opposite points, both of these movies took extreme measures and each brings up several questions and points of criticism. Perhaps Naughton’s weight loss and improved blood markers are actually a result of exercise. We don’t have an idea of what his diet was like before, so maybe this was an improvement. Even though he lowered his cholesterol and weight, does this mean he is now healthy or do we need better assessments for measuring health?

As for Spurlock, does every obese person actually eat McDonalds everyday, all day long? Are McDonalds and fast-food corporations really the faces and culprits of obesity? For the sake of your attention, I won’t go on any longer, but with the constant contradictions of health news and conflicting studies, I can understand why it may make someone unsubscribe to the traditional principles of healthy eating.

The point is, there is a lot that we don’t know, but rest assured, there is a common formula for good health that won’t go out of style. Staying within a reasonable amount of calories and exercising, eating fresh, whole foods that are not ridiculously processed and staying close to things found in nature is a solid health approach that will not be contradicted by the latest research study. If it is, we should look at those studies with a more critical eye.

The obesity epidemic is a multifaceted problem and a perfect storm of genetics, environment, psychology, nutrition and exercise and focusing on only one aspect of the problem is not going to lead to a resolution. If you haven’t seen either film, I recommend them. They are funny, entertaining, and educational but should be taken with a grain of salt (pun intended).

Healthy Summer Grilling

So it’s that time a year when the weather is getting nice and the barbeque is calling your name. We always hear that one of the healthiest methods of cooking is grilling because it uses less fat than frying, but is it really any better for your health?

There are compounds that form when meat and fish are cooked, called heterocyclic aromatic amines (HCA or HAAs) and polycyclic aromatic hydrocarbons (PAH) that are related to an increase risk of cancer in humans. A study conducted in the late 70’s found more than 20 different HCAs in cooked foods. Several factors including the type of food, method of cooking and processing determines the amount of HCAs and PAHs that form.

Cooking meat, poultry, or fish at high temperatures (above 300 degrees F) or by pan-frying, grilling, or over an open flame increases the amount HCAs and PAHs. Particularly, the blackened crusty part that forms in charcoal grilling or the scraping of the pan used to make gravy form the most HCAs than other cooking methods.

Ways to reduce the amount of HCAs during cooking:

• Wrap the meat, poultry, or fish in aluminum foil to protect it from the heat
• If the meat is over an open flame, continually flip it over
• Scrape of the blackened charred portion from the meat and avoid using the drippings for gravy
• Using a microwave to cook the meat a little reduces the amount of time it needs to be exposed to heat
• Marinate the meat well so it won’t need as long to cook
• Add antioxidants during cooking that can reduce the formation of HCAs and PAHs such as garlic, rosemary, and sage and olive oil

Also remember to limit the amount of red and processed meat, including smoked meat. While strong associations have been found between meat consumption and cancer, especially colorectal cancer, further research is needed to establish exact guidelines for HCAs and PAHs and cancer risk.

For more information visit the National Cancer Institute

Got Calcium?

Recently, a friend of mine found out she is lactose intolerant and it made me start thinking about the astonishing number of people I know with this same condition. Lactase is the enzyme that breaks down the sugar lactose in dairy products and it is produced at birth when our bodies rely heavily on milk for nutrition.

This enzyme is thought to decline as we age and start relying on milk less. This decline can eventually lead to lactose intolerance in some people. Other possible causes of lactose intolerance are surgeries or illness of the small intestine that reduce this enzyme’s production. There is also a genetic component that leaves people without the ability to produce lactase.

For dairy lovers who rely on dairy as their main source of calcium, supplementation may be an alternative. But there are plenty of other foods you can eat with high levels of calcium. For the average adult, 19-50 years old, we need about 1000 mg of calcium a day.

The following foods are a good source of calcium and provide at least 10%-20% of the Recommended Daily Allowance (RDA).

Check out the USDA Nutrient Database for a more extensive list.

Many people even go undiagnosed with lactose intolerance for a long time. If you persistently experience any of the following symptoms 30 minutes to two hours after having dairy products, you may want to see a doctor and get tested: diarrhea, nausea, abdominal cramps, bloating, and gas.

Also, lactose intolerance has various degrees and effects people in different ways. Some people are able to handle a little bit of lactose in small doses. There are over the counter enzymes and drops that can aid in lactose digestion, but it’s not guaranteed to work on everyone.

Before swearing off dairy products all together, know that not all dairy products have the same amount of lactose and some may be better tolerated than others. You can experiment with different sources of dairy products. Hard cheeses like cheddar and Swiss don’t have a lot of lactose and may not induce symptoms. Yogurt can sometimes be tolerated because the bacteria can help produce the digestive enzyme lactase.

If you have a severe aversion to lactose, be aware of hidden sources such as cereals, instant soups, salad dressings, creamers, and even processed meats and certain medications.

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.