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