Thursday, March 25, 2010
Vitamins, Minerals, Antioxidants- power foods in the battle against excess weight (part 1)
By now we have a better understanding of the role of carbohydrates, proteins and fats in the process of managing our weight, but what about the other nutrients in our diets- vitamins, minerals, and antioxidants? These chemicals found naturally in our foods play varying roles in metabolism, hormone control, repair of tissues, and fat storage and deposition.
Lets begin with Vitamin D- which is referred to as the 'sunshine vitamin'. That is because vitamin D can be created in our bodies following exposure to UVB rays from the sun. In fact, in just 20-30 minutes of sun exposure (a good part of the body, arms, and legs), will create 10,000 IU (international units) of Vitamin D.
The current daily dietary recommendations are for 200 IU for adults up to 25, and 400 IU for adults up to 70, and 600 IU for individuals over 70, but we now we believe this is not enough to prevent deficiency.
Vitamin D is protective against a number of diseases, like heart disease, cancer of the colon, breast and prostate, and bone loss. It is also considered a mood vitamin- easing signs of depression, anxiety, and other mood disorders.
Vitamin D deficiency has been linked to problems like rheumatoid arthritis, MS, infertility, syndrome X ( a combo of high blood pressure, obesity, diabetes, and heart disease), lethargy and chronic fatigue, insulin resistance and weight gain, increased fat storage, and Chrohn's disease.
Vitamin D is necessary for the absorption of dietary calcium and phosphorus, both needed to build and maintain strong bones- so even those with adequate calcium and phosphorus in their diet may suffer osteoporosis if they are Vitamin D deficient.
Vitamin D is also needed for a healthy immune system.
Good food sources include beef liver, fatty saltwater fish like tuna, halibut and cod, eggs (yolks), and vitamin enriched foods like milk.
Over the last 50 years, efforts to reduce heart disease through a low fat, low cholesterol diet, along with the creation of sunblocks with an SPF of 50 to protect against skin cancer, have left the majority of us Vitamin D deficient. Is it possible to assume the rise in chronic conditions such as heart disease, cancer, CFS, and depression are related to these changes?
I'd say yes, although a deficiency in Vitamin D is likely just part of the problem. Other nutrients, like essential fats, calcium, and Vitamin C (an many others), all play a roll in keeping us healthy.
I think we sometimes go a bit overboard when it comes to health information. For instance, when we were learning in the 80's about the possible connection between dietary saturated fat and cholesterol, we gave up all eggs, red meat, and organ meats- for fear it caused heart disease. We now know this was wrong.
Medical and governmental warnings about the detrimental effects of the sun have hit us from all angles- the media was flooded with messages of how we should protect ourselves and our kids by staying out of the sun during peak hours. We've developed high SPF sunscreens, and even sun protective clothing to keep every part of our body shielded from one of our most vital and relevant resources.
Our food supply has also been effected by conventional farming practices that deplete the soils, and produce livestock, poultry and poultry products that contain fewer nutrients than those of our ancestors. So today, eggs from the grocery store have less Vitamin D than they did 100 years ago.
Perhaps the RDA's set by the government for Vitamin D really aren't too low. Perhaps these amounts would be adequate to get through diet alone, if we were all getting enough daily sunlight.
Unfortunately today, if you are not supplementing with Vitamin D it is likely that you are deficient. To boost your levels, try to eat some salmon every week - one 3 ounce serving of sockeye salmon has over 700 IU of Vitamin D. Three ounces of canned tuna has just 150 IU, and an 8 ounce glass of vitamin D fortified milk has just 120 IU.
Cod liver oil is a good source of vitamin D- with over 1000 IU per Tbsp, and a staple in our parents and grandparents kitchen. Fifty years ago, it was common for all children to take their daily dose of cod liver oil.
If you do think you are deficient, it is wise to check with your physician, who can prescribe you the right dose. If you do not have a documented deficiency, do not supplement with than 1,000 IU per day - as this may lead to toxicities in non-deficient individuals.
If you choose to take a supplement, aim for one that is part of a calcium supplement- as these nutrients work together to develop and maintain bone mass. I use Nature Made brand, which contains 200 IU Vitamin D, along with 333 mg Calcium, and 133 mg Magnesium, and I take this 2-3 times per day (magnesium aids calcium in its functions in the body-more on this later).
For the vegan, getting enough vitamin D can be tricky, as the majority of dietary sources are animal derived. There are, however, many dairy substitutes like almond and rice milk, that are fortified with Vitamin D, just like cow's milk. Look for vitamin D derived from torula yeast- a vegetative microorganism which is a source of vegan Vitamin D. You can also purchase this yeast to add to your own foods.
Its also a good idea to get back out in the sun- yes the sun. We need just 20-30 minutes of unprotected sun exposure a day in warmer months, more in the winter months (when the sun if further away). If you do have a risk for skin cancer, or a history of skin cancer, talk with your dermatologists about what you can safely tolerate, if any, but for the rest of us, a little exposure a day may be more beneficial than you can imagine!
Sunday, March 14, 2010
In Defense of Food............Really
This past Thursday, Oprah ran a rebroadcast of her interview with Michael Pollan, award winning author of The Omnivore's Dilemma, who discussed the problem with our food supply today. Pollan introduced the documentary film, 'Food, Inc.', created and produced by Robert Kenner and Eric Schlosser.
The film provides a gruesome yet honest glimpse into the food industry, exposing the unfortunate truths about the agricultural practices in America today. From the conditions of the animals being farmed and slaughtered, to the chemicals used in growing and preparing our produce for market, to the exposure of the food industry's attempts to create an abundant, cheap and profitable food supply, Kenner and Schlosser do an excellent job to encourage the viewer to use their purchasing power for change.
The depletion of our soils from conventional farming techniques has left our fruits and vegetables depleted. Our meats, eggs, and milk, from animals fed corn and soy based diets (rather than grazing naturally on nutrient rich grasses), are higher in fat and lower in disease fighting nutrients than those of our grandparents.
And while I agree with the filmakers' positions, there is one part of this documentary that I feel is misleading. In a short segment, we are introduced to a Hispanic family struggling to make ends meet. The wife and mother of this family of four, expresses her frustration over the cost of healthy food. As the camera pans the produce isle of the grocery store, she states 'sometimes you look at a vegetable and say, "ok, well, we can get two hamburgers for this price " '. The wife explained that it was cheaper to give her family burgers from the 1$ menu at McDonald's than to prepare healthy meals.
Yes, it is true that 1$ hamburgers, chips, and other junk foods are usually less expensive than say, a head of broccoli or bag of apples. But to look at this realistically, we really need to compare apples to apples, so to speak. What this family is really saying, is that they cannot create a healthy meal for as little as 1$ a day. And this is where I disagree.
On a trip to my local Kroger grocery today, I found lots of great deals on healthy foods. Based on what I found, I could create the following meals to feed a family of four...........
Homemade hamburger on bun (1/4 pound beef before cooking)
1/4 avacado sliced
1 cup carrot sticks
total cost per serving : $ . 90
3 ounces pork loin
1/2 cup brown rice
1 cup cooked broccoli
total cost per serving : $ . 97
peanut butter on wheat
8 ounce glass of lowfat milk
1 apple
total cost per serving : $ . 78
Spaghetti with sauce
1 cup green peas ( from frozen)
total cost per serving : $ .69
While these foods aren't organic, or grass fed, they are far healthier than a fast food burger, full of unhealthy fats and sodium, and loaded with preservatives. These are just a few examples of the use of inexpensive foods to create a meal that is a good source of protein, fiber, and antioxidant rich fruits or vegetables.
I look forward to the day when sound farming practices bring us wholesome, nutritious, and natural food that is plentiful and accessible to all. But as we've just seen, eating healthy doesn't have to be out of reach. The fact that we cannot afford the best, does not mean we give up and settle for the worst.
If you have not seen the movie 'Food, Inc', I encourage you to do so, as it will open your eyes to the problems of our agricultural systems today, and stimulate you to be a part of change. But please, recognize that the goal of eating healthy on a tight budget is not out of reach. By careful planning and shopping with intention, we can all find ways to improve our health with good food choices.
The film provides a gruesome yet honest glimpse into the food industry, exposing the unfortunate truths about the agricultural practices in America today. From the conditions of the animals being farmed and slaughtered, to the chemicals used in growing and preparing our produce for market, to the exposure of the food industry's attempts to create an abundant, cheap and profitable food supply, Kenner and Schlosser do an excellent job to encourage the viewer to use their purchasing power for change.
The depletion of our soils from conventional farming techniques has left our fruits and vegetables depleted. Our meats, eggs, and milk, from animals fed corn and soy based diets (rather than grazing naturally on nutrient rich grasses), are higher in fat and lower in disease fighting nutrients than those of our grandparents.
And while I agree with the filmakers' positions, there is one part of this documentary that I feel is misleading. In a short segment, we are introduced to a Hispanic family struggling to make ends meet. The wife and mother of this family of four, expresses her frustration over the cost of healthy food. As the camera pans the produce isle of the grocery store, she states 'sometimes you look at a vegetable and say, "ok, well, we can get two hamburgers for this price " '. The wife explained that it was cheaper to give her family burgers from the 1$ menu at McDonald's than to prepare healthy meals.
Yes, it is true that 1$ hamburgers, chips, and other junk foods are usually less expensive than say, a head of broccoli or bag of apples. But to look at this realistically, we really need to compare apples to apples, so to speak. What this family is really saying, is that they cannot create a healthy meal for as little as 1$ a day. And this is where I disagree.
On a trip to my local Kroger grocery today, I found lots of great deals on healthy foods. Based on what I found, I could create the following meals to feed a family of four...........
Homemade hamburger on bun (1/4 pound beef before cooking)
1/4 avacado sliced
1 cup carrot sticks
total cost per serving : $ . 90
3 ounces pork loin
1/2 cup brown rice
1 cup cooked broccoli
total cost per serving : $ . 97
peanut butter on wheat
8 ounce glass of lowfat milk
1 apple
total cost per serving : $ . 78
Spaghetti with sauce
1 cup green peas ( from frozen)
total cost per serving : $ .69
While these foods aren't organic, or grass fed, they are far healthier than a fast food burger, full of unhealthy fats and sodium, and loaded with preservatives. These are just a few examples of the use of inexpensive foods to create a meal that is a good source of protein, fiber, and antioxidant rich fruits or vegetables.
I look forward to the day when sound farming practices bring us wholesome, nutritious, and natural food that is plentiful and accessible to all. But as we've just seen, eating healthy doesn't have to be out of reach. The fact that we cannot afford the best, does not mean we give up and settle for the worst.
If you have not seen the movie 'Food, Inc', I encourage you to do so, as it will open your eyes to the problems of our agricultural systems today, and stimulate you to be a part of change. But please, recognize that the goal of eating healthy on a tight budget is not out of reach. By careful planning and shopping with intention, we can all find ways to improve our health with good food choices.
Thursday, March 11, 2010
Proteins, Carbs, and Fats : The good, the bad, and the skinny on macronutients and weight management ( Part 3)
Poor fats, the name is such a turnoff. Its too bad, because there's more to this nutrient than just bulges and dimples.
Dietary fat has a number of functions in the body, including transporting vitamins A, D, E, and K ( without fat, our bodies would not be able to use these important vitamins). Fat is part of cell membranes, part of the structure of skin, fat is necessary for the production of hormones, and for normal brain function. Fat is also a source of energy for our bodies.
Depending on its chemical structure, a fat is classified as a saturated fat (animal fat), a monounsaturated fat (found in nuts, seeds, avocados, and olives), a polyunsaturated fat (vegetable oils, fish oils, omega 3's), or trans fats(margarines and spreads).
Does fat cause fat?
Several years ago, fat was viewed as one of the main causes of obesity. Because fat is such a big source of calories (9 calories per gram, vs 4 calories per gram in protein or carbohydrates), it is often viewed as a major contributor to weight gain.
With the research of scientists like Dean Ornish, in the early '90's, the medical profession began to look at dietary fat as the major cause of heart disease in America. Low fat diets became high fashion for both aesthetic and health reasons. Particularly of concern were saturated fats and cholesterol, as these were determined to be the main cause of high blood cholesterol and atherosclerosis ( hardening of the arteries).
The American food supply began to change. Low fat and non-fat products began to appear on the grocer's shelves. The use of margarines and low fat spreads took the place of butter on the American table. People gave up traditional foods now seen as too fattening, like nuts and seeds, avacados, eggs, red meat, and dairy products, and carbohydrates took their place.
Interestingly enough, the more we cut out fat, and the greater access we had to lower fat, healthier food, the fatter and sicker we have become.
The dawn of a new fat.....
Over the past 50 years, our consumption of saturated fats has decreased. This trend started with the invention of margarine. Oleomargarine ( our grandparents remember "oleo" ) was invented by a French chemist in the mid to late 1800's in an effort to find a cheaper substitution for butter. In America, the butter lobby's effort led to bans on margarine, that didn't completely let up until the 1960's.
Margarine is a "trans" fat. The name refers to the chemical composition of the fatty acids that compose the fat, and is the result of the process of hydrogenation. Hydrogenation converts liquid oil (usually corn or other vegetable oil) into a solid spread. Hydrogenated fats are now a part of almost every processed food we consume.
As our consumption of saturated fats has declined, our consumption of trans fats has increased, along with obesity and heart disease rates.
There are actually benefits to consuming some saturated fats. Medium chain triglycerides (MCT), fatty acids found in coconut oil, for example, have been shown to increase metabolism following a meal- and calories from MCT do not contribute to fat storage like other fats.
Stearic acid, a fatty acid in red meat, actually helps lower cholesterol. CLA, a fatty acid in butter, has been shown to be good for the heart, and cancer inhibiting. Another study shows that this nutrient actually inhibits fat storage.
We now know that it is not the saturated fat in our diets that causes weight gain and heart disease, but those things in our diets that we use to replace the saturated fats, namely trans fats.
The Real Culprit
Trans fats cause inflammation, which causes weight gain, and heart disease
Trans fats alter cell membranes, allowing vital nutrients to leak out
Trans fats increase the bad LDL Cholesterol and lead to heart disease
Trans fats have taken the place of other good fats in our diets- like the essential fats, the omega 3 fats.
Essential Fats
Omega 3 fats are essential fats that we cannot make in our bodies, and must get from our diets. In an effort to reduce our fat intake many of us limited foods naturally high in essential fats, like nuts and nut butters.
Essential fats are needed for proper brain function, and as our intake of good fats has declined, rates of depression, ADHD and other mood disorders have risen.
Omega 3 fats help fight inflammation.
Fats have a very important place in our diet today. As part of a meal, fat keeps us full longer, keeps our blood sugar stable, and provides a quality to our food that satisfies like no other. These things keep us slimmer in the end.
Good fats like omega 3 fats, are actually good for our heart, and reduce inflammation that damages our bodies and leads to disease.
In order to get the right kinds of fats, stick with whole foods- and avoid processed foods. Look for the words "hydrogenated" and "partially hydrogenated" on the ingredient list of food labels. This is an indication of the presence of trans fats (even when the label indicates a "0" for trans fat).
Choose animal products (meat, dairy, eggs) that come from animals that are grass fed. The meat, eggs, and milk products from these animals are higher in the good fats, vitamins and minerals, and antioxidants, and lower in total and saturated fat.
Dietary fat has a number of functions in the body, including transporting vitamins A, D, E, and K ( without fat, our bodies would not be able to use these important vitamins). Fat is part of cell membranes, part of the structure of skin, fat is necessary for the production of hormones, and for normal brain function. Fat is also a source of energy for our bodies.
Depending on its chemical structure, a fat is classified as a saturated fat (animal fat), a monounsaturated fat (found in nuts, seeds, avocados, and olives), a polyunsaturated fat (vegetable oils, fish oils, omega 3's), or trans fats(margarines and spreads).
Does fat cause fat?
Several years ago, fat was viewed as one of the main causes of obesity. Because fat is such a big source of calories (9 calories per gram, vs 4 calories per gram in protein or carbohydrates), it is often viewed as a major contributor to weight gain.
With the research of scientists like Dean Ornish, in the early '90's, the medical profession began to look at dietary fat as the major cause of heart disease in America. Low fat diets became high fashion for both aesthetic and health reasons. Particularly of concern were saturated fats and cholesterol, as these were determined to be the main cause of high blood cholesterol and atherosclerosis ( hardening of the arteries).
The American food supply began to change. Low fat and non-fat products began to appear on the grocer's shelves. The use of margarines and low fat spreads took the place of butter on the American table. People gave up traditional foods now seen as too fattening, like nuts and seeds, avacados, eggs, red meat, and dairy products, and carbohydrates took their place.
Interestingly enough, the more we cut out fat, and the greater access we had to lower fat, healthier food, the fatter and sicker we have become.
The dawn of a new fat.....
Over the past 50 years, our consumption of saturated fats has decreased. This trend started with the invention of margarine. Oleomargarine ( our grandparents remember "oleo" ) was invented by a French chemist in the mid to late 1800's in an effort to find a cheaper substitution for butter. In America, the butter lobby's effort led to bans on margarine, that didn't completely let up until the 1960's.
Margarine is a "trans" fat. The name refers to the chemical composition of the fatty acids that compose the fat, and is the result of the process of hydrogenation. Hydrogenation converts liquid oil (usually corn or other vegetable oil) into a solid spread. Hydrogenated fats are now a part of almost every processed food we consume.
As our consumption of saturated fats has declined, our consumption of trans fats has increased, along with obesity and heart disease rates.
There are actually benefits to consuming some saturated fats. Medium chain triglycerides (MCT), fatty acids found in coconut oil, for example, have been shown to increase metabolism following a meal- and calories from MCT do not contribute to fat storage like other fats.
Stearic acid, a fatty acid in red meat, actually helps lower cholesterol. CLA, a fatty acid in butter, has been shown to be good for the heart, and cancer inhibiting. Another study shows that this nutrient actually inhibits fat storage.
We now know that it is not the saturated fat in our diets that causes weight gain and heart disease, but those things in our diets that we use to replace the saturated fats, namely trans fats.
The Real Culprit
Trans fats cause inflammation, which causes weight gain, and heart disease
Trans fats alter cell membranes, allowing vital nutrients to leak out
Trans fats increase the bad LDL Cholesterol and lead to heart disease
Trans fats have taken the place of other good fats in our diets- like the essential fats, the omega 3 fats.
Essential Fats
Omega 3 fats are essential fats that we cannot make in our bodies, and must get from our diets. In an effort to reduce our fat intake many of us limited foods naturally high in essential fats, like nuts and nut butters.
Essential fats are needed for proper brain function, and as our intake of good fats has declined, rates of depression, ADHD and other mood disorders have risen.
Omega 3 fats help fight inflammation.
Fats have a very important place in our diet today. As part of a meal, fat keeps us full longer, keeps our blood sugar stable, and provides a quality to our food that satisfies like no other. These things keep us slimmer in the end.
Good fats like omega 3 fats, are actually good for our heart, and reduce inflammation that damages our bodies and leads to disease.
In order to get the right kinds of fats, stick with whole foods- and avoid processed foods. Look for the words "hydrogenated" and "partially hydrogenated" on the ingredient list of food labels. This is an indication of the presence of trans fats (even when the label indicates a "0" for trans fat).
Choose animal products (meat, dairy, eggs) that come from animals that are grass fed. The meat, eggs, and milk products from these animals are higher in the good fats, vitamins and minerals, and antioxidants, and lower in total and saturated fat.
Proteins, Carbs, and Fats : The good, the bad, and the skinny on macronutients and weight management ( Part 2)
Carbs have gotten a bad rap over the years- blamed for everything from weight gain and high triglycerides to pimples. Is it really fair?
Carbohydrate foods are a group of foods that includes sugars, starches, and fibers. Carbohydrates are all composed of simple sugars linked together. The more sugars in the chain, the more "complex" the carb.
While our bodies can create and use energy from carbs, proteins, and fats, our brains rely primarily on carbohydrate in the form of glucose ( a simple sugar ) as an energy source. ( Our brain can obtain some energy from ketones ( byproducts of the conversion of fat to sugar) but this is not preferable ).
We need a minimum of approximately 100 grams of carbohydrates per day- which is easily obtained from breads, cereals, fruits and vegetables.
Complex carbohydrates include starches and fiber. Starchy foods like pasta, potatoes and corn are often considered "bad" foods due to their high calorie count. The problem really, is that these are the foods we often overeat. The average serving of pasta at an Italian restaurant is more like four servings, than one. Add to that a few slices of bread with olive oil, and dessert, you a have consumed your entire allowance of carbs in one meal.
Starches are part of a healthy meal when consumed at side dish portions. Potatoes are good sources of vitamin C, and whole grain breads are good sources of vitamins B and E, fiber, and iron.
Fruits and vegetables are excellent sources of a variety of vitamins and minerals, and atioxidants- which are helpful in preventing heart disease and cancer, mitigating the effects of stress, and reducing inflammation.
Fiber is a great weight loss friend. Fiber, the undigestible portion of fruit, vegetables and whole grain breads and cereals, adds bulk to a meal. This bulk slows stomach emptying, keeping you full longer. Having a high fiber food at breakfast helps you keep cravings down all day, and reduces the amount of calories you will eat throughout the day. Filling up on fiber also protects your intestines from disease, like colon cancer, and reduces inflammation in the gut (which also aids in weight loss). It is recommended that we get 25-30 grams of fiber per day. We can get this by making sure we have our 5 a day (fruits and / or veggies, that is).
Simple sugars ( table sugar, cookies, cakes, candies ) really are "bad carbs". Simple sugars provide calories, with little to no nutrients, and are often called "empty calories". Today, the average American consumes an average of 22 tsp of sugar per day. That is roughly the amount of sugar in 2 20 oz bottles of soft drink.
The problems with sugar are many. Sugar is the main cause of tooth decay- which is rising dramatically among children. Cavities in "baby teeth" are on the rise largely due to the switch from drinking milk to drinking sodas.
Sugar is addictive, both physiologically and psychologically. Eating sweet foods causes our blood sugar to spike and plummet, causing us to crave more. But it also causes our brains to desire more due to the positive memory of how the sweet food makes us feel.
Unfortunately alternative sweeteners are no better. Artificial sweeteners are so sweet, they also stimulate the brain to crave more sweet foods. Studies show that people who use artificial sweeteners consume more calories at the end of the day because of this phenomena.
Consumption of excess sugar in the diet in the form of sweets, candies, etc, causes triglyceride levels to rise.
High levels of sugar in the blood (from overloading the body with too much sugary foods), causes increased production and release of insulin, which encourages fat storage.
Sugar causes damage to the collagen and elastin in our skin, causing our skin to become thin, dry, and brittle, which leads to wrinkles and sagging.
Sugar causes nicks in our arterial walls, leading to plaque formation and atherosclerosis.
Sugar causes inflammation in the body. Inflammation that may lead to heart disease, cancer, diabetes, rheumatoid arthritis, and other chronic conditions.
Inflammation prevents glucose from entering the brain, leading to mental confusion, difficulty concentrating, problems with memory, and ultimately-cravings for more sugar.
High Fructose Corn Syrup
A major source of sugar in our diet today is High Fructose Corn Syrup (HFCS). HFCS is a cheap substitute for sugar that made its debut in the cola industry over 40 years ago. It also acts as a preservative, and is in almost every processed food in the store. In addition to the cravings created by the sweetness, HFCS has a huge impact on weight because our bodies do not recognize the calories from HFCS. So your body doesn't recognize the 350 calories from your biggie sized Coke, and is still looking for more calories to meet its needs.
Fortunately, the public outcry over HFCS has had some effect on the cola industry. Pepsi created Pepsi and Mt Dew "Throwback"- available for a limited time- soda made with cane sugar. Jones Soda is also made with cane sugar.
How much sugar is too much? Aim for a limit of 6 tsp of added sugar a day. That is 30 grams of added sugar a day, easy to reach these days. Sugar is a component of most processed foods. Your best bet, stick with home- made, and minimally processed foods.
Stick to whole foods- choose an orange over orange juice. Cook your own meals using whole grains, fruits, and vegetables to get the benefits of carbohydrate foods, which are loaded fiber, vitamins B, C, and E, magnesium, potassium, and iron, antioxidants, and so much more!!!
Carbohydrate foods are a group of foods that includes sugars, starches, and fibers. Carbohydrates are all composed of simple sugars linked together. The more sugars in the chain, the more "complex" the carb.
While our bodies can create and use energy from carbs, proteins, and fats, our brains rely primarily on carbohydrate in the form of glucose ( a simple sugar ) as an energy source. ( Our brain can obtain some energy from ketones ( byproducts of the conversion of fat to sugar) but this is not preferable ).
We need a minimum of approximately 100 grams of carbohydrates per day- which is easily obtained from breads, cereals, fruits and vegetables.
Complex carbohydrates include starches and fiber. Starchy foods like pasta, potatoes and corn are often considered "bad" foods due to their high calorie count. The problem really, is that these are the foods we often overeat. The average serving of pasta at an Italian restaurant is more like four servings, than one. Add to that a few slices of bread with olive oil, and dessert, you a have consumed your entire allowance of carbs in one meal.
Starches are part of a healthy meal when consumed at side dish portions. Potatoes are good sources of vitamin C, and whole grain breads are good sources of vitamins B and E, fiber, and iron.
Fruits and vegetables are excellent sources of a variety of vitamins and minerals, and atioxidants- which are helpful in preventing heart disease and cancer, mitigating the effects of stress, and reducing inflammation.
Fiber is a great weight loss friend. Fiber, the undigestible portion of fruit, vegetables and whole grain breads and cereals, adds bulk to a meal. This bulk slows stomach emptying, keeping you full longer. Having a high fiber food at breakfast helps you keep cravings down all day, and reduces the amount of calories you will eat throughout the day. Filling up on fiber also protects your intestines from disease, like colon cancer, and reduces inflammation in the gut (which also aids in weight loss). It is recommended that we get 25-30 grams of fiber per day. We can get this by making sure we have our 5 a day (fruits and / or veggies, that is).
Simple sugars ( table sugar, cookies, cakes, candies ) really are "bad carbs". Simple sugars provide calories, with little to no nutrients, and are often called "empty calories". Today, the average American consumes an average of 22 tsp of sugar per day. That is roughly the amount of sugar in 2 20 oz bottles of soft drink.
The problems with sugar are many. Sugar is the main cause of tooth decay- which is rising dramatically among children. Cavities in "baby teeth" are on the rise largely due to the switch from drinking milk to drinking sodas.
Sugar is addictive, both physiologically and psychologically. Eating sweet foods causes our blood sugar to spike and plummet, causing us to crave more. But it also causes our brains to desire more due to the positive memory of how the sweet food makes us feel.
Unfortunately alternative sweeteners are no better. Artificial sweeteners are so sweet, they also stimulate the brain to crave more sweet foods. Studies show that people who use artificial sweeteners consume more calories at the end of the day because of this phenomena.
Consumption of excess sugar in the diet in the form of sweets, candies, etc, causes triglyceride levels to rise.
High levels of sugar in the blood (from overloading the body with too much sugary foods), causes increased production and release of insulin, which encourages fat storage.
Sugar causes damage to the collagen and elastin in our skin, causing our skin to become thin, dry, and brittle, which leads to wrinkles and sagging.
Sugar causes nicks in our arterial walls, leading to plaque formation and atherosclerosis.
Sugar causes inflammation in the body. Inflammation that may lead to heart disease, cancer, diabetes, rheumatoid arthritis, and other chronic conditions.
Inflammation prevents glucose from entering the brain, leading to mental confusion, difficulty concentrating, problems with memory, and ultimately-cravings for more sugar.
High Fructose Corn Syrup
A major source of sugar in our diet today is High Fructose Corn Syrup (HFCS). HFCS is a cheap substitute for sugar that made its debut in the cola industry over 40 years ago. It also acts as a preservative, and is in almost every processed food in the store. In addition to the cravings created by the sweetness, HFCS has a huge impact on weight because our bodies do not recognize the calories from HFCS. So your body doesn't recognize the 350 calories from your biggie sized Coke, and is still looking for more calories to meet its needs.
Fortunately, the public outcry over HFCS has had some effect on the cola industry. Pepsi created Pepsi and Mt Dew "Throwback"- available for a limited time- soda made with cane sugar. Jones Soda is also made with cane sugar.
How much sugar is too much? Aim for a limit of 6 tsp of added sugar a day. That is 30 grams of added sugar a day, easy to reach these days. Sugar is a component of most processed foods. Your best bet, stick with home- made, and minimally processed foods.
Stick to whole foods- choose an orange over orange juice. Cook your own meals using whole grains, fruits, and vegetables to get the benefits of carbohydrate foods, which are loaded fiber, vitamins B, C, and E, magnesium, potassium, and iron, antioxidants, and so much more!!!
Proteins, Carbs, and Fats : The good, the bad, and the skinny on macronutients and weight management ( Part 1)
For the last 100 years, people have debated the role of proteins, fats, and carbohydrates in weight gain. And it seems that every few years, we learn something new that changes our whole perspective. Just what do each of these nutrients have to do with the size of our waists? Lets look at proteins.
Proteins
Proteins are made up of amino acids and are found in a variety of food sources. In our bodies, proteins are necessary for the formation of antibodies, transporting nutrients like oxygen to our tissues (through hemoglobin), providing structural support ( in collagen and elastin in our tendons and ligaments), for building and repair of tissues, and for muscle contraction.
The average person needs about .34 grams of protein per pound of body weight in their diet to meet the body's need for protein. A 120 pound woman would need approximately 2-3 servings of a protein food per day to meet these requirements ( i.e. 6-7 ounces of meat ). Endurance athletes and body builders need a bit more.
Its not difficult to get adequate protein today. Our best sources of protein are animal sources, such as meat, fish, poultry, eggs, and dairy products. The protein in animal products are considered "complete proteins" because they contain all of the essential building blocks needed by the body.
Vegetable proteins are considered "incomplete" because each individual vegetable lacks certain amino acids needed by our bodies. By combining "complementary proteins", vegetarians can make sure they are receiving all of the essential amino acids their bodies need.
Protein can be a great tool for weight control for a couple of reasons. Adding protein to a meal or snack slows the rate at which blood sugar is increased. This blood sugar stabilizing effect keeps blood levels of insulin at bay, discouraging fat storage. It also keeps us full longer, staving off cravings and binges. Consuming a protein filled snack about an hour before a meal helps us eat fewer calories during that meal. Adding protein to our breakfast keeps us fuller all day, preventing overeating.
A recent concern about protein foods involves the use of soy products. Soy products are rich in isoflavones - chemicals that are rich antioxidants, but also act as phytoestrogens ( plant based chemicals that act similarly to hormones in our bodies).
Soy products were previously thought to be a heart friendly alternative to animal protein, as they are complete proteins, low in fat, and contain isoflavones. They were thought to lower cholesterol, and had been promoted as part of a heart healthy diet.
Soy products have also been promoted for women going through menopause, as the phytoestrogens seemed to mimic estrogen in the body, reducing menopausal symptoms, without the cancerous effects.
Today we know, however, that soy isoflavones actually do have estrogenic effects on our bodies, and the use of soy products is now thought to be linked to.....
thyroid insufficiency ( especially in those deficient in iodine)
cancer
lower testosterone levels in men (leading to sexual dysfunction and infertility)
The American Heart Association has now stated that soy products provide no benefits to the heart, and an article in the Journal of the American Medical Association has reported that soy isoflavones do not improve cholesterol, cognitive function, or bone mineral density.
Several European countries have banned or limited the use of soy in infant formulas. Soy based infant formulas contain about 20,000 times the phytoestrogen content found in human breast milk.
The problem with soy may not necessarily be due to the soy itself, but rather the way in which soy is processed and consumed in America. The typical Asian diet contains regular consumption of soy products, however, they consume products like tofu, miso, and tempeh- soy products that are fermented. They also are consumed as condiments, rather than as the main component of a meal, in doses of approximately 10-30 mg of soy isoflavones per day. In America, we consume many soy products such as soy burgers, hot dogs, nutrition bars, and other highly processed soy foods, ( some form of soy is found in virtually all processed foods ), and in large amounts, around 80-100 mg isoflavones per day.
Reports of reduced fertility have been found among men drinking just 3 cups of soymilk a day.
The problems we are seeing with soy in America have more to due with the type of processing of the product, and the large amounts in our food supply-leading to over consumption. To safely enjoy soy in your diet, do as the Japanese, and stick with products like fermented tofu (check labels carefully, not all tofu is fermented), and limit your consumption to an occasional amount.
Proteins
Proteins are made up of amino acids and are found in a variety of food sources. In our bodies, proteins are necessary for the formation of antibodies, transporting nutrients like oxygen to our tissues (through hemoglobin), providing structural support ( in collagen and elastin in our tendons and ligaments), for building and repair of tissues, and for muscle contraction.
The average person needs about .34 grams of protein per pound of body weight in their diet to meet the body's need for protein. A 120 pound woman would need approximately 2-3 servings of a protein food per day to meet these requirements ( i.e. 6-7 ounces of meat ). Endurance athletes and body builders need a bit more.
Its not difficult to get adequate protein today. Our best sources of protein are animal sources, such as meat, fish, poultry, eggs, and dairy products. The protein in animal products are considered "complete proteins" because they contain all of the essential building blocks needed by the body.
Vegetable proteins are considered "incomplete" because each individual vegetable lacks certain amino acids needed by our bodies. By combining "complementary proteins", vegetarians can make sure they are receiving all of the essential amino acids their bodies need.
Protein can be a great tool for weight control for a couple of reasons. Adding protein to a meal or snack slows the rate at which blood sugar is increased. This blood sugar stabilizing effect keeps blood levels of insulin at bay, discouraging fat storage. It also keeps us full longer, staving off cravings and binges. Consuming a protein filled snack about an hour before a meal helps us eat fewer calories during that meal. Adding protein to our breakfast keeps us fuller all day, preventing overeating.
A recent concern about protein foods involves the use of soy products. Soy products are rich in isoflavones - chemicals that are rich antioxidants, but also act as phytoestrogens ( plant based chemicals that act similarly to hormones in our bodies).
Soy products were previously thought to be a heart friendly alternative to animal protein, as they are complete proteins, low in fat, and contain isoflavones. They were thought to lower cholesterol, and had been promoted as part of a heart healthy diet.
Soy products have also been promoted for women going through menopause, as the phytoestrogens seemed to mimic estrogen in the body, reducing menopausal symptoms, without the cancerous effects.
Today we know, however, that soy isoflavones actually do have estrogenic effects on our bodies, and the use of soy products is now thought to be linked to.....
thyroid insufficiency ( especially in those deficient in iodine)
cancer
lower testosterone levels in men (leading to sexual dysfunction and infertility)
The American Heart Association has now stated that soy products provide no benefits to the heart, and an article in the Journal of the American Medical Association has reported that soy isoflavones do not improve cholesterol, cognitive function, or bone mineral density.
Several European countries have banned or limited the use of soy in infant formulas. Soy based infant formulas contain about 20,000 times the phytoestrogen content found in human breast milk.
The problem with soy may not necessarily be due to the soy itself, but rather the way in which soy is processed and consumed in America. The typical Asian diet contains regular consumption of soy products, however, they consume products like tofu, miso, and tempeh- soy products that are fermented. They also are consumed as condiments, rather than as the main component of a meal, in doses of approximately 10-30 mg of soy isoflavones per day. In America, we consume many soy products such as soy burgers, hot dogs, nutrition bars, and other highly processed soy foods, ( some form of soy is found in virtually all processed foods ), and in large amounts, around 80-100 mg isoflavones per day.
Reports of reduced fertility have been found among men drinking just 3 cups of soymilk a day.
The problems we are seeing with soy in America have more to due with the type of processing of the product, and the large amounts in our food supply-leading to over consumption. To safely enjoy soy in your diet, do as the Japanese, and stick with products like fermented tofu (check labels carefully, not all tofu is fermented), and limit your consumption to an occasional amount.
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