Fuel As Rx

Fruit Basket Upset!

2011-12-22T13:08:00.000-08:00

Fruit, let’s move beyond the fructose controversy and call it delicious. It may not be the perfect choice for everyone and should NEVER replace vegetables, but enjoying some fruit every once and awhile is okay! Now, if the only fruits that have passed your lips in the past month are apples, bananas, and oranges – it’s definitely time to “upset your fruit basket”. And, there’s no time like now to get started! Why? December is National Exotic Fruit Month! Take a trip to the grocery store and check out some of the ‘crazy’, nutrient packed options that you’ve never heard of - let alone tasted. I’m not talking about switching from red apples to green apples here – get wild!! Every time you shop make it a goal to try a new fruit and while you’re at it throw in a vegetable that doesn’t start with ‘brocc’ and end with ‘oli’…

Throw a party for your taste buds with some of these options:

Vegetables:

Kohlrabi, arugula, jicama, rutabaga, diakon radish, delicata squash, okra, beets, turnips, mushrooms, artichoke, endive, asparagus, bok choy, yucca…

For more ideas check out the Vegetable Database

Fruits:

Kumquat, pummelo, star fruit, guava, ugli fruit, pomegranate, lychee, cherimoya, casaba melon, persimmon, figs, loganberries, jackfruit, kiwi, plantain, pineapple, blood oranges, mango, passion fruit…

For more ideas head to the Fruit Database

What's in your cart this week?

Are you "Well Fed"??

2011-12-18T14:47:00.000-08:00

There's a new kid on the Paleo Cookbook block and you're definitely going to want to make this one your friend! The latest and greatest debut will help make sure you are "Well Fed" into the New Year. So, who is this 'new kid'? It's "Well Fed - Paleo Recipes for People Who Love to Eat", (and who doesn't??). This one comes from Melissa Joulwan - you may know her from the awesome blog 'The Clothes Make the Girl' (and if you don't, I highly recommend you head over and check it out!). Melissa has put together a super - grain, sugar, legume and dairy free recipe collection that even the most culinarily (I made that word up...) challenged folks can successfully make and enjoy.

There's no fancy techniques or ingredients and it's not an intimidating 500 page tome that requires a magnifying glass and french dictionary to read. Nope, Melissa definitely employed the KISS principal - and that's a good thing! So, what do you get? Well, there's the option of a 175 page soft cover book OR a PDF ebook - your choice!! And you can even download a FREE, 30 page PDF preview to check it out - it's a 'try before you buy' bonus!! Once you decide to make "Well Fed" part of your kitchen cookbook collection (and you will...), prepare to be 'Well Fed' for life!

The forward was written by none other than Dallas and Melissa from over at the Whole9, so be prepared to be entertained and if that's not enough - every single recipe is Whole30 friendly!! No modifications, omissions or guess work! PERFECT! If you're a 'cook once eat all week' kind of chef (welcome to my world...), Melissa helps you set up your one-day 'Cooking WOD' - and there's a 60 minute cut-off time... 3,2,1, GO!!! You also find out how to stock your Paleo pantry and what kitchen equipment you'll need to be successful.

I know - get to the important stuff already... You're all thinking, "what about the recipes?" and "are there pictures?" Um, AWESOME, simple, and delicious!!! The pictures are great! The recipes - Meat and Spinach Muffins, Cocoa Toasted Cauliflower, Jicama Home Fries, Meatza Pie (no special 'flours' needed!!), Caramelized Coconut Chips... I've only had this book for four days and those are the ones I've made so far - all very simple and so good!!!

Even if you don't think you need another Paleo Cookbook (this is not even a possible thought in my world), check out the FREE, 30 page sampler - you won't be sorry!!! And, if you still have some 'last minute' holiday shopping to do - here's your solution, no trip to the mall required!!

Are you hungry? Get "Well Fed".

Make it Delicious - "Make It Paleo"!

2011-10-21T11:57:00.000-07:00

I have been happily cooking and eating absolutely terrific food using recipes from my Paleo Comfort Foods and Everyday Paleo cookbooks. Honestly, I didn't really think it could get any better. I mean, what was left? Everyday Paleo is full of easy, family friendly, downright awesome recipes and Paleo Comfort Foods, well the name pretty much says it all there. How can you miss with comfort food? I highly recommend adding both books to your cookbook library ASAP!! So, back to happy living and eating... I was thinking life was good and figured that was pretty much the end of the Paleo cookbook line. And then - (are you sitting down?) what do I get? An advanced copy of "The Food Lovers Make it Paleo" cookbook and holy taste bud party!

This is the latest MUST HAVE cookbook for any and all current paleo followers and would be an AWESOME gift for friends and family that are on the fence or haven't heard much about the whole paleo lifestyle. This book has over 200 gluten and grain free recipes. There are however, some recipes that call for high-quality dairy ingredients and natural sweeteners (honey, maple syrup), but a treat every once and awhile is totally acceptable and healthy!

Do you miss Chinese food, French, Mexican? Well, you needn't suffer any longer - "Make It Paleo" has got them all - beef with broccoli, sushi (yes really), chicken satay, lasagna, buffalo wings, grain-free granola, huevos rancheros, and let's not forget dessert! Can you say ICE CREAM!!! Yes, my dream come true! Pumpkin, mint-chip, chocolate chip cookie dough, and more - all ice cream!!! There are also awesome recipes for carrot cake, chocolate pie, frosting, fudge and cookies - all perfect for holiday baking and get togethers.

So, what are you waiting for? Make it delicious with "Make It Paleo" today!!

Need Some Paleo Comfort?

2011-09-10T13:29:00.000-07:00

This week I got a gift in the mail and it's the best gift I've gotten in quite a while. When the mail guy said he had a package for me I hugged him because I knew what it was. I was WAITING for this to show up (and FYI I am not a good waiter...). Now I'm sure you're all on the edge of your seats wondering what I got. Well, it wasn't that check from the Publisher's Clearing House Sweepstakes that I've been expecting for the last five years or so, (that one must have gotten lost in the mail...). And it wasn't the complete third season of "True Blood" from Netflix (that one's still on the way...). No, it was even better! I finally got my advanced copy of the brand new, release date, September 12th, "Paleo Comfort Foods" cookbook by Julie and Charles Mayfield!!

This book is like the Paleo cookbook equivalent of the Bible - I kid you not! Paleo fried chicken, enchiladas, barbeque sauce, ketchup, sweet potato pie, biscuits and gravy, chocolate pudding... The only thing that could make this book better - a killer recipe for ice cream. Maybe they're holding out for the second edition...

What makes this even more exciting, after meeting and talking to Julie and Charles at the Ancestral Health Symposium, I decided I was going to attempt to do my version of a "Julie and Julia". It's my mission to cook my way through the book and blog about my experience. A few things you should know: I am NOT a gourmet chef. I do a pretty good job of throwing things together making them 'edible', but a culinary genius I am not. I also live in South Dakota - the nearest Whole Foods is about a six hour drive. So, I will be faced with a bit of shopping adversity. The plan is to make at least one recipe per week and post how much it cost to make, details of the ingredient hunt, my cooking experience, and finally how it turned out. There will be pictures**, a taste rating system, and flavor details. **Disclaimer - my pictures will not look nearly as good as those in the actual book, but I will do my best to not cut-off half of the plate...** Julie and Charles have offered to give feedback, (tell me what I did wrong) and offer moral support (I'm going to need it).

I have a few kitchen tools to get before I can begin on my endeavor. There is a section of the book that outlines the utensils and equipment that Julie and Charles recommend, (unfortunately the microwave is not one of them...), and I am going out of town at the end of the month (more on that soon!). My projected start date for this project is October 1st. In the meantime, get a copy of this book (and one for every friend and family member that could use one - I have three on order and am planning to get three more for Christmas gifts). Cook along with me - let's make it a team adventure!!

Order your copy here:
http://www.amazon.com/Paleo-Comfort-Foods-Homestyle-Gluten-Free/dp/1936608936 and...

Let's get cooking! Who's in?

The Ancestral Health Symposium - It was AWESOME!

2011-08-10T09:04:00.000-07:00

Last weekend I was fortunate enough to have attended the first annual Ancestral Health Symposium in Los Angeles. It was an absolutely surreal experience with a spectacular line-up of "Paleo celebrities" in attendance and speaking. Just take a look at the packed schedule! It was hard to decide which presentation to attend in many cases!

I found it amazing how open and available the speakers made themselves to attendees throughout the conference. Robb Wolf, Loren Cordain, Mark Sisson, Michael Eades, Mat LaLonde and so many more, floated around throughout the conference talking, posing for photos and just being 'real'. It was great!

There were also some really great poster presentations. The Whole9 had an excellent - simple, easy to apply poster outlining the guidelines of paleo living. There were also great posters from David Pendergrass, Jonathan Carey, and many more (they are all listed here).

I know many of you were unable attend and wish you could have been there. Well, you aren't completely out of luck! On the Ancestral Health website there are links to the conference abstracts, PowerPoint slides, and streamed video of the presentations! It's almost like being there!

To sum it up it was an AWESOME weekend and I can't wait until next year! I made some new friends - Julie and Charles of Paleo Comfort Foods fame, Bill and Hayley of Make It Paleo, Sara Fargoso of Everyday Paleo, Nicki Violetti, Chrissy Gower, John Welbourn, James Fitzgerald (OPT) and SO many more!

I had a great time hanging with Dallas (Big 'D') and Melissa from the Whole 9 - lunch was great, perfecting the "Bunny" with Charles Mayfield and just talking to everyone! Special thanks to my awesome hotel roomies Stephanie Greunke, and Elizabeth Wall. I couldn't have asked for two better people to share a bathroom with!

Next year is going to be phenomenal!

Comments...

The Latest and Greatest...

2011-07-31T13:19:00.000-07:00

Okay, so you're probably thinking I seriously disappeared. Well, unfortunately you're not that lucky and I'm back. The reason there haven't been a lot of blog posts lately has to do with the fact that I'm writing so many other blogs/newsletters/etc. and if I EVER want to make headway on any other projects something has got to give. Well, that something has been my blog - and I apologize for that.

In the event that you miss me when I go AWOL for a while (I'm really going to try my best not to), here are a few other places you can go to see what I'm up to! As a regular columnist for Paleo Magazine I highly recommend subscribing. You've only got to deal with me for a page or two and there's a whole bunch of other GREAT paleo information to be had between the covers. I also frequently post on Robb Wolf's site. My latest over there was this week's piece "Is This Paleo?". It was meant to be a simple (slightly humorous) post - but resulted in some confusion. Just browse through the comments. I'm sticking to my guns though - for those trying to get a handle on the basics - the rules work! Coming soon on Robb's blog I'll be doing a three-part Big "Fat" Blog post with the help of my RD partners in crime. The first post should go up this week if everything goes as planned. We're going to answer a bunch of your questions about 'fat'. It's going to be good! Additionally, I write for The TrainingBible Coaching newsletter and frequently contribute to several racing and athlete focused newsletters and publications. To make a long story short - I write... a LOT! Now, if only these were paying gigs...

In other news, next weekend I'll be attending the Ancestral Health Symposium. It's been referred to as "the Woodstock of the paleo world". It's going to be an awesome experience! Coming September 22nd, I will be on Jimmy Moore's Livin La Vida Low Carb Podcast. Right now I've got several clients and athletes that are doing awesome work on their paleo journeys to optimal health and performance. If you or someone you know is looking to improve health, nutrition, performance, energy, and life as a whole, let me know - I'm here to help!!

Well, that's my story. Now, what have you been up to?

Comments...

Gluten Intolerance, Celiac Disease, and The "Whole" Grain Story...

2011-07-10T05:28:00.000-07:00

What's the deal with all the gluten/grain talk? Many people have come to the realization that gluten and/or grains make them feel 'less than optimal' if not completely miserable. But think back five to ten years ago. Do you remember hearing much about 'celiac disease' or 'gluten intolerance'? Ten years ago it was estimated that celiac disease incidence was about one case in every 2500 people. Today, estimates are one case in every 133 people. And although there is more awareness, only about one in every 4700 cases is actually diagnosed. The undiagnosed individuals are unknowingly doing permanent intestinal, organ, and system wide damage every time they eat foods containing gluten and grains. So, what is this gluten/grain stuff and why the heck have we gotten more intolerant? Let's break it down piece by piece.
In order to better understand all of this (WARNING: it's going to get 'sciency' for a little while), it's important to look at and know what a grain is.

Whole Grain Definition & Illustration:

A Whole Grain is a cereal grain that contains cereal germ, endosperm, and bran, in contrast to refined grains, which retain only the endosperm.

The bran is the tough outside layer of the grain and has proteins, vitamins and minerals. All 'whole grains' and whole grain products have the bran included, (brown rice, oats, quinoa, etc.) The bran is where most of the lectins are. A lectin is a protein that has a “key” that fits a “lock” of a specific carbohydrate. All cell membranes contain carbohydrates. If a lectin with the right “key” comes into contact with one of the carbohydrate “locks” in the gut, an artery, gland or organ, it ‘opens the lock’, disrupts, the cell membrane, and damages the cell. The damage manifests as micro-perforations (tiny holes). These tiny holes let bacteria, intact proteins and other foreign substances escape the gut, gland, organ, etc. Once free the escapees get into the blood stream, which signaling a series of immune and autoimmune responses to attack the foreign materials (NOT GOOD). Additionally, lectins are resistant to stomach acid and digestive enzymes making them difficult or impossible to digest.

The endosperm or kernel of the grain is the inner portion and contains most of the complex carbohydrate and calories. A perfect example of the kernel is a grain of white rice.

The germ is the embryo of the plant and the part that contains fatty acids. It is the fatty acids that cause brown rice, and other "whole grains" to become rancid if kept too long. The germ is also used to make vegetable oils.

Gluten Definition:
Gluten: (from Latin gluten "glue") is a protein in foods processed from wheat and related species, including barley, spelt, faro, kamut, and rye.

There are two main classes of gluten: prolamines and glutelins. The prolamine gliadin is responsible for causing inflammation in gluten intolerance. Additionally, gliadin catalyzes an immune response resulting in intestinal damage. The difference between celiac disease and gluten intolerance is: celiac disease is an autoimmune reaction to gluten; gluten intolerance is simply the inability to digest gliadin.
Now that you have a handle on grains, lectins, and gluten (or at least a rough idea of what they are and do...), let's look into why there has been such an increase in the prevalence of celiac disease and gluten intolerance.

Better diagnostic tests are definitely part of it - although, these tests are not always accurate or sensitive enough to detect all cases. Another commonly cited reason for the increase is the amount of publicity, products, and information we are exposed to regarding the subject. Some so called 'experts' report concern that many people are 'missing out' on 'valuable nutrients' found in whole grains because they have self-diagnosed gluten intolerance or celiac disease. Finally and not commonly mentioned are today's "hybrid grains". Yep, go figure in order to make our crops bigger, stronger, and give better yields there have been some changes made. The fact is - grains we eat today have significantly more gluten than those that were eaten by our ancestors. In Paleolithic times eating grains was highly uncommon, suggesting that we are likely not set-up to tolerate the grains and gluten that are so easily accessible today. Combine being somewhat susceptible to gluten intolerance with the higher amounts of gluten in hybrid grains - and lo and behold we've got an epidemic.

Still not sure what to think about gluten and grains? Is your bagel really worth a lifetime of health problems that could be traced back to 'something you ate'?

And now a message from your gut (and you should ALWAYS 'listen to your gut')...
"Please use your brains. Stay away from the grains."

Comments...

Hello??? Anyone Out There???

2011-07-01T14:54:00.000-07:00

It's been a while since I've posted here. So, I thought I probably owed the one person I know that actually reads my blog, (thanks mom), an explanation. It's not that I haven't been blogging. I just haven't been blogging for myself at Fuel As Rx. I'm sure some of you may have figured this out via Facebook updates and have read my posts on the other sites. But in the event that you haven't here's where you can read my latest material - and I will be back blogging here very soon!

Robb Wolf's Blog:
Getting Back on the Boat - How to Recover from a Paleo Fall-out

When "One Size Fits All" Paleo Stops Working

Vilhauer Physical Therapy Clinic - the BEST clinic in Sioux Falls, SD!!
Need Nutrition Advice? Just Keep It "Real"!

Comments...

A Mayo Jar & Two NorCal Margaritas...

2011-06-17T11:22:00.000-07:00

So, what's important in life? What is your first priority? Is it your training, job, friends, diet, family, spirituality, car, money, weight...??? What is most of your time spent thinking about or doing? Where is your energy focused? And most importantly, where the heck am I going with this??

I know many of you are very focused on training, diet, weight, body composition, performance, etc. And seriously - that's great! I definitely commend you on your dedication and on really focusing on finding what works best for you and your body. But what concerns me is that for some it becomes all consuming and literally 'takes over' everything and everyone else. I have clients that break my meal plans into Zone Blocks, calculate the number of Weight Watchers points, and need to know exactly how many calories, carbohydrate, protein and fat grams they are eating. Others weigh and measure EVERYTHING including themselves on a daily basis. And then there's training - a whole separate animal, there's long workouts, heavy workouts, two-a-days, timing food and training periods - you name it. I completely understand and agree with the fact that you definitely need a plan both training and diet. Get everything running and working for you and then STOP STRESSING! I see so many people worrying about every minute detail and if one component is off it throws their whole world out of orbit or causes a complete breakdown, (think pizza, Twinkies and no training at all).

Here's a little story - many of you have probably heard it or some version of it, but it's got NorCal Margaritas in it so it's worth reading again...

A college Philosophy professor started class with several items in front of him. At the beginning of class, he wordlessly picked up a large, empty mayonnaise jar and filled it with golf balls. He asked the class if the jar was full. The class agreed that it was.

Then the professor picked up a box of pebbles and poured them into the jar. The pebbles filled the open areas between the golf balls. Once again, he asked the class if the jar was full and they all agreed that it was. The professor then picked up a box of sand and poured it into the jar. Of course, the sand filled all the remaining spaces between the pebbles. Again, he asked if the jar was full and the class responded that, yes the jar was full, (slow learners...).

Finally, the professor brought two NorCal Margaritas out from under the table and poured them into the jar - truly filling it.

He addressed the class saying, 'Now, I want you to recognize that this jar represents our lives.' The golf balls are the important things - your family, your health, your friends and your favorite things. If everything else was lost and only they remained, your life would still be full.

The pebbles are the other things that matter like your job, your house, and your car. The sand is everything else - the small stuff. 'If you put the sand into the jar first, there is no room for the pebbles or the golf balls.'

The same goes for life. If you spend all your time on the small stuff (weighing, measuring, or 'pointing' food, making training your 'job', and stressing about every detail), you will never have time for the things that truly matter. Spend time with your family and friends; enjoy life, read a book. Don't let sand and pebbles control you - it's your life, you only get one shot - ENJOY IT!

The NorCal Margaritas just show that no matter how full your life may seem - there's always time for a NorCal Margarita with a friend...

Think about your priorities - what matters to you? Diet and training are important, but are they more important than your family, your children, or your sanity. If you get 21 percent of your calories from carbs instead of your 'allotted' 20 percent will it ruin your life? If you miss a workout or even two will it mean you're no longer fit? On the other hand, if you spend two hours a day weighing, measuring, logging and counting your food and another two to four hours training, instead of spending time with your family or watching your kids grow up, that is six hours you will never get back.

In short, by all means have a plan - but remember sometimes plans change and that's okay. Give yourself a break and enjoy what you've got when you've got it!

Have you hugged your 'golf balls' today?

Comments...

What the Fruc(tose)?!?

2011-06-08T09:49:00.000-07:00

Fructose, simply put - fruit sugar. We've all heard about it; good (few and far between), bad (most common), and otherwise (the controversy). The most common 'bad guy' is not just plain old fructose but its evil counterpart - high fructose corn syrup (HFCS). This stuff has been linked to hypertension, obesity, diabetes, insulin resistance, elevated blood lipids, atherosclerosis, non-alcoholic fatty liver disease, kidney stones, gout, and metabolic syndrome.

Before we break into all the in's and out's of the "F" word (fructose), here's a look at some not so sweet sugar stats. We (Americans) consume on average 38 teaspoons of sugar every day - that adds up to 130 pounds of the stuff each year; 36% percent of it comes from energy drinks, soda, and sports drinks.

Now, back to fructose and HFCS. What is it and is one really worse than the other? First, some basics:
Fructose is a 'simple sugar' (monosaccharide), just like glucose and galactose. All three have roughly 15 calories per teaspoon. It's a combination of these 'simple sugars' that make up the other
-oses (sucrose or table sugar is a combination of fructose + glucose). Unlike glucose, which serves as the body's main fuel source and is readily used for energy, fructose is not so easily metabolized. Let's get 'sciencey' for a minute. Glucose, the body's preferred fuel source, uses insulin as a shuttle to get into cells where it is used for energy. Insulin controls the amount of glucose in the blood at any one time. Unfortunately, fructose requires a little more work. It isn't regulated by insulin nor is it shuttled into cells for use. Fructose is carried from the small intestine to the liver via a special carrier protein called GLUT-2. The liver metabolizes fructose into a variety of different things including glycogen, triglycerides, LDL cholesterol and uric acid. It is this special processing that results in fructose's negative health effects.

Now onto the controversy - for every study or ad telling us that HFCS is bad there's another one sending the opposite message. What's the deal? Now that we see how fructose is metabolized, (this applies to ALL fructose - from fruit, from soda, and from HFCS and other sweeteners), is HFCS really any worse than plain old fructose, table sugar, honey, agave, etc.? Consider this - HFCS and table sugar have nearly the same amount of fructose. Table sugar (sucrose) is 50% glucose and 50% fructose. There are two types of HFCS; one of which is 55% fructose and 42% glucose (used in beverages) and one that's 42% fructose and 53% glucose (used in cereals, yogurt, etc.). Compare that with honey - 50% fructose and 50% glucose, agave - 56-92% fructose depending on the brand, and an apple - 70% fructose. Even the 'innocent' strawberry is about 52% fructose... Does that help clear up the 'limit fruit' recommendation...? Fruit's redeeming factors are that, comparatively speaking, it's low in calories, has some fiber, vitamins and minerals unlike the 'hard' sugars. Whether it's fructose, sucrose, dextrose, maltose, xylose, invert sugar, molasses, fruit , fruit juice concentrate, maltodextrin, turbinado sugar, malt syrup, brown rice syrup, agave nectar, maple syrup, HFCS and yes, even straight-up fruit, it's all going to the liver and the net result will be the same.

There really is no definitive answer as to which is the worst. As I like to say "Sugar is as sugar does." And what does 'sugar do' - not a whole heck of a lot of anything good.

So, what the fruc(tose)?!? Let's make it a 'sugar-free summer'!

Comments...

Taking the Plunge...

2011-05-29T13:37:00.000-07:00

If you are a regular follower of my blog you may have noticed that lately instead of my weekly posts I've been doing bi-weekly posts. This is not because I'm slowly retiring from blogging, but because my 'day job' or as I like to call it "the gig that's currently paying my bills", has been sucking any free time from my schedule. Well, at the end of April I finally decided that I'd had enough and turned in my resignation. My last day will be next Friday. I am not going to lie and say that I'm not scared - but my health, life and sanity are worth more than my paycheck and giving up the 50-60 hour per week 'job' will give me more time to devote to my clients, athletes, blog, new endeavors and quite possibly a PhD. So, what's the plan you ask? Well, here are some of the things I've got going and plan to grow with:

Fuel As Rx - this is me and my blog. I consult with Boot Camp Pasadena and do seminars and consults for groups and individuals. I work with and/or develop meal plans for clients in many areas from athletes to those with health complications such as GI issues, cancer, nephritis, PCOS, diabetes, and many more.

Robb Wolf - I'm currently working with Robb on several projects and ideas. I am one of the consultants that he refers clients to and the Director of the RD network. Additionally, we are working with Olympic hopeful rower Ursula Grobler to enhance her performance and get her to the London games! We've got lots of exciting things planned - stay tuned!!

Whole9 - Dallas and Melissa over at the Whole9 have brought me on to the team as the in house nutrition expert. They are great to work with and I can't wait to do more!

Joe Friel's TrainingBible Coaching - I've been the TrainingBible's consulting dietitian for a year and a half now. I've helped many endurance athletes ranging from Iron Man Triathletes to pro-cyclists. I love working with these guys and Paleo has done AWESOME things for their body comps, training and performance!

Paleo Magazine - I am a contributing writer for the NEW magazine. Each issue I will answer questions sent in by the readers. Be sure to check out this all "Paleo" publication!

Livin' La Vida Low Carb - Jimmy Moore - I will be recording a podcast with Jimmy this Tuesday! I am very excited to be a guest on this great show! I will let you know when it will air!

I will be attending the Ancestral Health Symposium in Los Angeles in August - this is going to be a great conference! Additionally, I will be updating my blog/website, and working on new projects as they arise.

To make a long story short - I'm jumping in and am going to devote all my energy to making this work! Help me spread the word and if you or someone you know needs some nutrition or health guidance or just some fine tuning I'm here for you and I want to help! Helping others get healthy is my passion and I'm willing to risk the security of a paycheck to do it.

So here I go - CANNONBALL!!!!

Comments...

What's In A (Food Product) Name??

2011-05-17T10:45:00.000-07:00

A walk through the grocery store aisles can be enough to push anyone over the edge. Thousands of products, catchy names, and too good to be true nutrition claims are everywhere. Have you ever taken the time to really think about what's in the packages and correlate it with the product names? Talk about "things that make you go hmmm..."!! Hopefully this post will leave you with something to think about and put a smile on your face at the same time! Here are some of the products that make me laugh (click on the product names to get more information):

Post Great Grains Cereal
First off - using Great and Grains in the same title is laughable at best. Second 13 grams of sugar in 3/4 cup makes this cereal anything but GREAT!!

Fruity Pebbles
Okay, it's a kid's cereal - but it implies that there might be fruit involved... In its defense it has less sugar (11 grams) per serving than "Great Grains". But sorry - there is not a lick of fruit to be found.

Fruit Snacks, Fruit Roll-ups, etc.
It's just more misleading 'fruit' labels here! There might be a little vitamin C (very little), but no fruit to speak of! Not exactly a 'healthy snack'.

Healthy Choice Products
This brand name implies that its products are good for you and they've got frozen meals, shelf-stable meals, soups, and frozen treats... Just remember, if it lives in a package on the shelf it is most likely anything but a "healthy choice".

Smart Ones (Weight Watchers) Products
Much like the "Healthy Choice" line Smart Ones offers Breakfast, Entree, Dessert and Snack options all available in the freezer section for your enjoyment... But really - how "smart" is it to eat French toast, mini cheeseburgers, and brownie sundaes every day???

Lean Cuisine
When it comes to ingredient labels - lean definitely does NOT apply here. The Grilled Chicken Caesar has over 50 ingredients! And one look at the list leaves one wondering what part of this meal is going to make you 'lean'...

Hamburger Helper
FYI - There is NO hamburger that needs this kind of "help"...

SoBe Life Water
It's a fairly safe bet that this water and life really have nothing to do with each other. Since when does 'water' require so many ingredients???

Smart Balance Products
Mmmm...buttery spread (uh, margarine...), soybean oil, canola oil, and artificial flavors - oh, my! There's nothing very smart or balanced about this stuff!

Kashi Go Lean
The website and labels tout - a good source of protein (9-13 grams per serving). That's great if you like soy and are all about suboptimal protein quality. The company's tagline is "7 Whole Grains on a Mission" -unfortunately lean is definitely not the mission's goal.

Quaker Life Cereal
Because calling a cereal Death is just unacceptable... And how can anyone argue 18 grams of whole grains per serving?

Nutri-Grain Bars
A healthy breakfast or snack option here? Any time the words Nutri- (implying nutrition) and Grain are paired together you've got to wonder... And the fruit in these little gems, um...high fructose corn syrup and artificial flavor does not = fruit.

Bac-O's
The name would imply that there's bacon in these things... Not so much! Defatted soy flour and partially hydrogenated soybean oil anyone?

Smart Start Cereal
A very smart beginning if your pancreas needs a workout and you enjoy kicking off the day with some high fructose corn syrup, BHT, and a bunch of other funky stuff.

Slim-Fast Products
"Just have a shake for breakfast, another for lunch, and then a sensible dinner." Yep, that's a surefire plan and definitely sustainable...

Orville Redenbacher's Smart Pop
It's 94% Fat Free and only 100 calories per serving - how can it not be "smart"???

Fat Free ANYTHING!!!
There's fat free cheese, cookies, peanut butter, salad dressing, margarine, ice cream and tons of other products. Most have the same number of calories and more SUGAR than original versions of the same products. And you've really got to wonder about 'fat free fat' (margarine, salad dressings, peanut butter...).

Polaner All Fruit Spread
The first ingredient of the strawberry flavor is Juice Concentrate (Pear and Grape), then there's strawberries, some fruit pectin, natural flavor and citric acid. If it was truly "All Fruit" wouldn't the only ingredient need to be strawberries??

This list is by no means comprehensive - there's so many head scratching labels out there (Wheat Thins, Powerade, etc.)!! What are some that you've seen?

Tell us your favorites in the comments...

"Degrees" of Health, Nutrition and Training

2011-05-08T14:42:00.000-07:00

This weekend I watched as my 'baby' sister, (she's 9 years younger and about 6 inches taller than me...), graduated from college with her Bachelor's degree. From here she is heading off to grad school in order to continue her education with the goal of completing her Master's degree. You are probably wondering what all of this has to do with the health, nutrition, and training. Well, the whole 'graduation' theme got me thinking about how these lifestyle components are constantly evolving and changing. It takes time and effort to complete years of formal education and we truly never stop learning as we move along in our careers. Our health, nutrition and training needs are also in constant transition and evolution.

Let me explain... Take diet for example - specifically in the context of making the switch to Paleo. The first step requires gathering information, learning the basics and completing the 'labs' and 'homework'. It's like fulfilling the 'prerequisites' prior to actually applying the information in a real setting. Getting started is often the hardest part. There are so many questions and it's hard to say if the answers are 'a', 'b', 'c', or 'd - all of the above' - and the thought of writing an essay is nauseating. There are many times 'dropping the class', 'dropping out' or 'changing your major' seem like the best options. But, you are already invested so you crack open the text book, ask questions, continue learning and keep experimenting. As time goes on you start to 'get it' and concepts that at one time seemed impossible to grasp now are part of your everyday thought process. An example of this is the concept of "eat real food". At first you may not have known what was meant by 'real food'. But as you 'did your homework' you learned that 'real food' is unprocessed meat, vegetables, good fats and some fruit. It's not the food that lives in a package on a shelf. It's the stuff that "lives, rots, grows, and dies."

Once you start 'getting it' you find yourself wanting to learn more and find out the 'why' behind the 'what'. You have in a sense 'graduated' to the next level. This learning, growing, continuing education process should not stop here, just as in life - we never stop expanding our knowledge. Whether it's through education, experience or our mistakes it is a never ending process. Our level of competency and understanding grow and we get wiser every day. We learn what we really 'need to know' and what is less important and can be 'looked up' or implemented if the situation requires (for example - weighing and measuring, or the intricate details of the Krebs and Malonyl CoA Cycles, or even just "sweating the small stuff"). We learn what works best in our situation in the areas of diet, training and health. Our needs and the information we have is ever changing and evolving making the learning process vital to success and survival.

The path to optimal health, solid diet and smart training program can be looked at as a series of 'graduations' and 'degrees'. It is with continuing education that we secure a long, healthy life. It is when we become stagnant or even revert to what used to be that we run into trouble and have to 'repeat classes' never actually completing a 'degree' (think fad diets, quick-fix programs, etc.).

So you made it through a 30-day Paleo challenge or an "On-Ramp" training program - that's great! But... that's just high school. Don't stop - pick your major and head to 'college' - take it all the way and NEVER stop learning. Become as expert in the field of YOUR health, diet, training and life.

Are you ready for next semester??

Comments...

Drop The Remote!

2011-04-23T14:32:00.000-07:00

It's flat screen, digital, hi-def, 3-D and at any given time allows access to hundreds of channels each varying in its degree of uselessness... What am I talking about? None other than good old television. The United States per capita TV count in February 2011 averaged 740.53 TV's per 1000 people (according to NationMaster). The US took the bronze on this one with Bermuda and Monaco being the only countries with higher counts. You might be thinking we don't look so bad compared to Bermuda's 1009 per 1000 people - we're averaging less than one "idiot box" per person. Okay, but seriously does every man, woman and child NEED their own TV - in fact does anyone really NEED TV? Have you ever wondered if you could survive a day, week, month - or God forbid - a year without TV??

Well, now's your chance to find out what you're made of. The genius team over at the Whole9 is launching a Kill Your TV challenge running May 1st -May 31st. This means no television, no movies, no video games, nope - sorry, no watching on your computer either!! What can you do? How about read a book (yep, they still make them), take a walk, talk to your family, play a board game, learn a new hobby or restart an old one, the possibilities are endless.

So, take the challenge "Tune OUT" the television and "Tune IN" to life! Who knows maybe you'll like it!?!?

Are you in??

The Candy Jar Conspiracy...

2011-04-16T12:25:00.000-07:00

You're at work. It's 2:30 pm and your energy level is less than optimal. You decide to get up and take a short break to stretch your legs and refill your water bottle. You walk past the desks of your coworkers; and what began as a seemingly innocent journey just took a turn for the worst. First you pass Donna's desk and score a mini Snickers, next comes Ted and he's got Hershey Kisses, and then there's Terri with the M&M's. Finally, you make it to the water fountain, fill your bottle, and head back; this time starting with M&M's. By the time you finally get back to your desk it's 3:15. While the break was good and the conversation a nice diversion, you are now on a sugar high with the inevitable 'crash' just around the corner...

Does this sound familiar? It might not play out exactly like that but you have to admit falling prey to workplace goodies. The cold, hard reality is - if the food is there most of us will eat it; whether it be out of a feeling of obligation (think office birthdays), or impulse the results are the same. A study, published in the International Journal of Obesity in 2006, looked at the candy eating habits of 40 office administrative assistants during a four week period. The research group reported that when candy was visible in an opaque, covered dish the group ate an average of 3.1 pieces of chocolate per person. Switching to a clear, covered dish resulted in an additional 2.5 pieces per day and when the dish was moved closer to the participants (so they could reach it sitting in their desks); they consumed 2.1 more pieces on top of what they had before. So, in a clear, covered dish at arm's length the admin assistants averaged 7.7 pieces of chocolate per day. Bottom line = Bad news for the waistline!! Grabbing two pieces of candy per day can add up to 480 calories to your weekly intake. Do that for a year and you've successfully added 7 pounds to your physique.

Keep this in mind as Easter approaches. Chocolate bunnies, Cadbury eggs, Peeps, and jelly beans are everywhere. This year the National Retail Federation is forecasting a "sweet" increase in sales up from $17.29 per person last year to $18.55 per person this year. Overall $2.1 BILLION dollars will be spent on Easter candy. This is NOT a good thing. Not only is there the temptation of the kids' candy and the treats in the homes of family and friends, but there will no doubt be office treats too. First up, we battle the "pre-holiday warm-up" candy brought in by festive coworkers and then there's the post-holiday "get this crap out of my house" candy that will be waiting to sabotage your best efforts.

Well, you've been warned and the facts ain't all "sugar and honey". The best way to avoid temptation is to go in with a game plan. Have healthy snacks on hand - raw vegetables, jerky, etc., don't let yourself get over hungry, and try writing down your goals - carrying them with you as a constant reminder. Also, stay hydrated and ask your supervisor to make the office a "junk food free zone". If you do succumb to temptation don't let it break you. Learn from the experience and move on!

Comments...

Not Your Average "Everyday" Paleo Book...

2011-04-09T10:50:00.000-07:00

I'm going to go out on a limb and assume you've all read, Paleo Diet genius, Robb Wolf's "The Paleo Solution" (A New York Times Bestseller), and are sold on the Paleo lifestyle. You're eating well, feeling great and improving your health - but what about your family? Are the kids truly alright or are potato chips, mac & cheese, and chocolate chip cookies still making daily appearances in their diets and your cabinets? Do you worry about the quality of the food they are getting at school? Do you want to get your family on the Paleo wagon but don't know where to start? Well, look no further - "Everyday Paleo" by Sarah Fragoso has arrived! She's married with children, she works as a trainer at NorCal Strength and Conditioning (Robb and Nicki's gym), maintains an awesome website and blog, does a weekly podcast, AND has successfully implemented the Paleo lifestyle for her entire family, (yes, kids and dog too).

This book is mandatory reading if you've got a family to feed and even if you don't. "Everyday Paleo" is a resource book in that Sarah shares her journey to Paleo and how she got her family there. There's also an entire exercise program (with pictures), and survival guides for eating out, travel, cheat meals and more. But that's not even the best part! Over half of the book is RECIPES and there are PICTURES of every single one of them! If you have a hard time figuring out what to feed your family and/or yourself and are always trying to find Paleo friendly, delicious recipes that don't take fancy or weird ingredients and hours to prepare you are in luck! There's Spaghetti, Chili, lots of Dips and Dressings, Breakfast Pizza, BLT's, Chips and Guac, Cookies, Muffins, Smoothies and that's just the beginning! All of these recipes are family friendly AND Paleo!

There's only one thing left to do - get yourself a copy of "Everyday Paleo" and get some extras for friends, coworkers, family and gifts! You won't be sorry and your kids will LOVE that you aren't serving plain chicken - AGAIN!!!

Comments...

Weight a Minute...

2011-03-27T09:12:00.000-07:00

A number on the scale - that's all it is, yet it has the ability to make many feel either good or bad. It is been given the power to dictate success or failure, a positive or negative outlook, or whether or not you wear your tight jeans or elastic waist band sweats. Why do so many people let a number, (one that is often inaccurate and highly influenced by MANY factors), rule their lives? And how important is it, really?

I often have clients that INSIST on weighing themselves - some check in once or twice a week others every single day. Now, I HIGHLY discourage this practice, but it's one battle that I just can't win. Now I'm going to go on a rant about how annoying it is when these individuals email, call or text me to say they either lost or gained half a pound or a pound overnight and how the 'plan' isn't working and something needs to change. This is so frustrating!! I explain how it is next to impossible to gain one "real" pound overnight. This requires an additional 3500 calories above what the body needs to function and sustain activity. So let's say your body needs 2200 calories just to maintain itself. This would mean that you would need to eat 5700 calories in one day in order to gain one pound of 'real' weight. And while it's not impossible - it's highly unlikely. Additionally, the number on the scale is dependent on many factors - hydration level, sodium intake, GI contents, last meal, time of day, week or month... Taking all that into consideration, is it the best measure to use in deciding whether or not something is working on a day-to-day basis?

Results are what everyone wants - and they want them FAST. Unfortunately overnight or in 3 days - there aren't going to be any miraculous changes. These things take time and there are better ways to measure results than the number on a scale. Ask yourself - how are my clothes fitting, what has my workout performance been like, how do I feel, how much energy do I have? These things are all far more accurate measures of how you are really doing! And, the number on the scale will change for good over time - not overnight...

Are you letting the number on the scale run your life? Is it worth it? I challenge you to put the scale away for AT LEAST a week or two. Focus on the important things, eat well, workout smart and be happy. Be mindful of how you feel, how your workouts are going, etc. and make adjustments to your diet accordingly. Your mind, body, friends, family, co-workers, trainer, dietitian, etc. will thank you for not being obsessed with a number. Are you up to the challenge? Remember, when your "no weight" trial is up you can always go back to the old way, but it's highly likely you won't want or need to!

Comments...

Teaming Up with The Whole9!

2011-03-20T14:21:00.000-07:00

It's official - I will be working with Dallas and Melissa over at the Whole9! I am thrilled to be part of such an AWESOME team! Check out all the details over at Whole9 and don't forget to tell your friends! We're going to rock your "Whole" world!

Comments...

Buying Meat On A Budget

2011-03-12T11:33:00.000-08:00

In a perfect world we would all be able to afford and/or find grass-fed meats and organic, free-range poultry - unfortunately for many this is not the case. Just because you live in a food desert or are financially challenged doesn't mean that you have to resort to vegetarianism or be stuck eating the cruddy, leftover, almost expired, mysteriously wrapped ground meat of questionable origin (you know the stuff I'm talking about...) There are many 'financially friendly', healthy options to help you 'get your meat on'!! Here are some of the best choices. Keep in mind that prices may vary based on location.

Beef Tri-Tip (Sirloin Tip, Triangle Roast)
Average Price: $5.99-$6.99/pound
Vital Information: Triangle cut from the bottom of the sirloin; often ground into hamburger.
Cooking Tips: For best results roast or grill the meat.

Chicken Legs & Thighs
Average Price: $1.29-$2.19/pound
Vital Information: Much cheaper than boneless, skinless breasts. Make sure to remove the skin before eating - Omega-6 overload!
Cooking Tips: Bake, roast, grill, fry in a little coconut or olive oil - it all works!

Pork Shoulder (Pork Butt, Boston Butt, Shoulder Roast)
Average Price: $1.99-$2.99/pound
Vital Information: Great for pulled pork, freezes well!
Cooking Tips: Low & Slow is the rule here! Low temp for a long time. Great for the crock pot or smoker!

Hanger Steak (Butchers' Steak, Bistro Steak)
Average Price: $6.99-$8.99/pound
Vital Information: Looks weird (or different than traditional steak) - but it's packed with flavor! Steaks are connected in the center by inedible connective tissue. Cut down the middle to separate and 'clean' before cooking! One steak feeds 2 to 4 people.
Cooking Tips: Broil, grill or sautee. Cut steak against the grain to serve.

Beef Short Ribs
Average Price: $4.99-$5.99/pound
Vital Information: Look for them several ways; whole (bone-in), cut into squares or boneless. They're big and MEATY!!!!
Cooking Tips: Braise or grill for best results. Work well in stews and soups.

Pork Belly (FRESH BACON!!!!!!)
Average Price: $2.98-$4.99/pound
Vital Information: This is where BACON comes from!! Very silky in texture (melts in your mouth!)
Cooking Tips: Braising is best! Cook whole or cut into cubes.

Beef Brisket
Average Price: $3.79-$4.49/pound
Vital Information: Large cut of meat - great for freezing! Bone-free = more meat for your money!!
Cooking Tips: Smoke or braise. Cook slow for tender, melt in your mouth meat.

Pork Sirloin (Pork Cutlets, Loin Chops, Sirloin Roast)
Average Price: $2.99-$3.99/pound
Vital Information: Lean and full of flavor! Awesome in stir-frys!!
Cooking Tips: Cutlets or Chops - sautee, grill, broil, bake, or fry. Roasts & large cuts - braise or roast.

Lamb Shoulder Chops (Lamb Blade Chops)
Average Price: $3.99-$6.99/lb
Vital Information: Pick up flavor well making them very versatile! Much cheaper than loin chops!
Cooking Tips: Broil, grill or braise for best results. These are BAA-D @SS!! (I couldn't resist!)

See, it is possible to eat great meat and still be able to fill your car with gas! And just in case you are still on the "meat isn't good for you" wagon check out this short article that shows just how nutrient packed meat is. No more excuses! "Meat" Your Heart Out!!

Comments...

There's Sugar In That?!?!

2011-02-26T10:19:00.000-08:00

Fructose, corn syrup, honey, agave, molasses, dextrose, barley malt, caramel, glucose, sucrose, brown rice syrup, fruit juice concentrate, lactose, maltose, sorghum syrup, sorbital, maltodextrin... Here's a list of 50 lesser known terms for sugar and here's some definitions and applications of sugar and its associates. Be forewarned - these lists are not comprehensive but do cover quite a few bases. And no matter what you call it, make no mistake; it's SUGAR - sweet, delicious, insulin spiking sugar. The "average" American consumes 1/3 of a pound of sugar or 21 teaspoons, of the 'white stuff' every day. We all know and expect it to be in sweet tasting foods and food products, but many foods that get a "health halo" from magazines, media, and health professionals are also packed with the stuff. Here's a look at some of the places sugar hides out... (As a comparison a 12 ounce soda has about 40 grams of sugar).

"Healthy" Convenience Meals & Frozen Dinners:
Healthy Choice Beef Pot Roast Meal: 19 grams
Healthy Choice Spicy Caribbean Chicken: 16 grams
Lean Cuisine Tortilla Crusted Fish: 7 grams
Lean Cuisine Lasagna with Meat Sauce: 8 grams
Smart Ones Egg, Sausage, and Cheese Smart Wrap: 7 grams
Smart Ones Mini Cheeseburger Snacks: 4 grams
Campbell's Tomato Soup: 12 grams per cup
Bush's Homestyle Baked Beans: 12 grams per 1/2 cup
Deli Turkey, Ham, Roast Beef and/or Chicken - 1 serving: 1-2 grams
Jimmy Dean Pork Sausage Links - 3 Links: 1 gram

Eating Out:
BBQ Beef, Chicken or Pork - 4 ounces: Up to 18 grams
Jamba Juice Smoothies - 12-16 ounce: 30-65 grams
McDonald's Hamburger: 6 grams
McDonald's Southwest Grilled Chicken Salad (no dressing): 11 grams
McDonald's Snack Size Fruit and Walnut Salad: 25 grams
Wendy's Large Chili: 10 grams

Dairy Products & Beverages:
1% Milk - 8 ounces: 12 grams
1% Chocolate Milk - 8 ounces: 28 grams
Dannon Light & Fit Yogurt: 11 grams
Yoplait Light Yogurt: 14 grams
Cottage Cheese - 1/2 cup: 4 grams
Tomato Juice - 8 ounces: 8 grams
Orange Juice - 8 ounces: 24 grams
Slim Fast Shake - 1 can: 18 grams
Special K Protein Shake - 1 bottle: 18 grams

Condiments & Dressings
Ketchup or BBQ Sauce - 1 T: 4 grams
Sweet & Sour Sauce - 2 T: 7 grams
Teriyaki Sauce - 1 T: 3 grams
Ranch Dressing, Regular - 2 T: 1 gram
Ranch Dressing, Fat Free - 2 T: 3 grams
Balsamic Vinaigrette Dressing - 2 T: 3-5 grams
Pasta Sauce - 1/2 cup: 5-12 grams (watch out for canned diced tomatoes too - some brands have added sugar!)

Misc. "Healthy" Foods:
No Sugar Added Ice Cream - 1/2 cup: 12 or more grams
Whole Grain Bagel: 7-12 grams
Total Cereal - 3/4 cup: 5 grams
Raisin Bran Cereal - 1 cup: 20 grams
Quaker Low-Sugar Maple Brown Sugar - 1 packet: 4 grams
Wrigley's Big Red, Double Mint, Spearment or Juicy Fruit Gum - 1 Stick: 2 grams

What does this tell us? Food Manufacturer's are SNEAKY - there's sugar hiding in places you'd never think of looking! Check ingredient labels - or better yet, choose foods that don't have ingredient labels: lean or grass fed meats, vegetables, healthy fats (avocado, coconut, etc.), and some fruit. The best food doesn't need "ingredients" to make it taste good - and that's the "sweet" and simple truth.

Comments...

Defending Doritos - Food Industry Quote of the Week

2011-02-14T13:22:00.000-08:00

"Doritos is not bad for you... Doritos is nothing but corn mashed up, fried a little bit with just very little oil, and then flavored in the most delectable way."
-PepsiCo CEO Indra Nooyi

Ingredients - Cool Ranch Doritos:
Whole corn, vegetable oil (Contains one or more of the following: corn, soybean, and/or sunflower oil), corn maltodextrin, salt, tomato powder, corn starch, lactose, whey, nonfat milk, corn syrup solids, onion powder, sugar, garlic powder, monosodium glutamate (MSG), cheddar cheese (milk, cheese cultures, salt, enzymes), dextrose, malic acid, buttermilk, natural and artificial flavors, sodium acetate, artificial color (Including: Red 40, Blue 1, Yellow 5), sodium caseinate, spice, citric acid, disodium inosinate, disodium guanylate.

That looks exactly what I picture "mashed up corn and very little oil" to look like. How about you? No "mashed up corn" is ever complete without MSG, right? (If you don't know what MSG is click the link above!) That must be the "delectable flavor" piece. At this rate Doritos will make the vegetable group on the USDA Food Pyramid in no time.

Comments...

Food Label Lies - Don't Believe The Claims!!

2011-02-06T09:47:00.000-08:00

The package says: "All Natural", "Lowers Cholesterol", "Enhances Immunity", "High Fiber", "Made with Real Fruit", and on and on... How much of this is real and are the foods that many view as healthy really all that great? Let's reveal the truth - one label at a time...

Many parents are very alert to what they are feeding their children and when labels lead them to believe that products are healthy it's likely they will choose these items over those not claiming health boosting properties. As with all things - there is often more to the story than what's on the cover. A recent study conducted by the Prevention Institute - "Claiming Health: Front-of-Package Labeling of Children's Food" - revealed that of 58 "healthy" children's food products 84%, (8 in 10), of them were NOT so healthy... Here are just some of the "highlights":
- 95% of the products reviewed contained added sugar with 57% of them qualifying as high sugar.
- Over 53% of the products contained no fruits or vegetables and were low in fiber.
- 21% of foods contained artificial colors (additives with potentially harmful effects).
These findings compounded with recent warnings and/or lawsuits against Cheerios regarding cholesterol lowering properties and Rice Krispies claiming to enhance immunity go to illustrate the importance of reading beyond the front of the package; or better yet, feed your children and family foods that don't come in a package!

Okay, quiz time! What do these foods have in common: Total Pomegranate Blueberry Cereal, Betty Crocker Blueberry Muffins, Kelloggs Blueberry Poptarts, Kelloggs Blueberry Muffin Frosted Mini-Wheats, and Special K Blueberry Fruit Crisps? If you answered blueberries you are WRONG!! Even though the product name says 'blueberry' and the packages hold pictures of the fruit - there are absolutely NO blueberries in these foods! In fact Betty Crocker's blueberries are a less than wholesome mixture of dextrose, corn flour, partially hydrogenated soybean oil, sugar, citric acid, artificial flavor, blue #1, and red #40. The Special K Fruit Crisps version of a blueberry looks like this - apple powder (hey at least there's some fruit - right??), partially hydrogenated soybean oil, fructose, sugar, red #40, and blue #1. On the plus side, these crisps are enhanced with a bit of blueberry puree concentrate... And the Total Pomegranate Blueberry Cereal - you guessed it! Not a pomegranate OR blueberry to be found.

To further drive this point home below are ingredient labels from two foods. Look at the labels and decide which you would rather eat and which is healthier (neither is ideal from a 'real food' perspective - but we're making a point here...) I will reveal the product identities at the end of the post.

Label #1: Brown rice syrup, corn syrup, sodium caseinate, rolled oats, raisins, soy protein isolate, oatmeal cinnamon streusel (brown sugar, unbleached and unenriched wheat flour, oats, palm oil, cinnamon, salt, sodium bicarbonate, natural flavor, nutmeg emulsion), fructose syrup, whey protein isolate, yogurt-flavored coating (sugar. palm kernel oil, nonfat dry milk solids, yogurt powder [cultured whey protein concentrate, cultured skim milk, yogurt culture], soy lecithin, salt, natural flavor), roasted soybeans, butter powder (butter [cream, salt], nonfat milk, tocopherols, ascorbyl palmitate), glycerin, pasteurized whole egg powder, brown sugar. Less than 2% of the following: natural flavors, high oleic safflower and/or high oleic sunflower oil, salt, calcium phosphate, ascorbic acid, d-alpha tocopherol, acetate, magnesium oxide, niacinamide, zinc oxide, calcium pantothenate, ferrous fumarate, pyridoxine hydrochloride, biotin, sodium selenite, sodium molybdate, cyanocobalamin.

Label #2: Corn syrup, dark chocolate (sugar, chocolate liquor, cocoa butter, milk fat, soy lecithin, vanilla), sugar, modified food starch, citrus pectin, natural and artificial flavors, citric acid, lactic acid, sodium citrate, confectioners glaze, coconut oil, black carrot concentrate (color), carrot concentrate (color).

There they are. Like I said neither is ideal. Based on what we've been taught about evaluating food labels consider the number of ingredients and the number of ingredients you can't pronounce. Remember that the BEST foods don't need labels - fresh, lean or grass-fed meats, vegetables, avocados, coconut, herbs and fruits are the ideal choices. These foods don't need fancy, catchy labels to sell them - stock up on the good stuff and resort to label reading only when absolutely necessary.

Product Identities
Label #1: Zone Perfect Oatmeal Raisin Cookie Dough Bar - labeled as "All Natural Nutrition Bars"...
Label #2: Jelly Belly Chocolate Dips Jelly Beans (chocolate coated jelly beans) - these make NO health claims...

Hmmm...

Comments...

One of Many Paleo Success Stories...

2011-01-30T06:39:00.000-08:00

As a Paleo Dietitian and consultant I have had the pleasure of guiding many clients: serious endurance athletes, through my consultant role at The Training Bible Coaching, CrossFit games competitors, those with varying body composition goals and those battling serious health issues like cancer, colitis, heart disease and diabetes to name a few. I have observed, first hand, the power of a Paleo diet in the all of these areas. As the year draws to a close I would like to share one of many Paleo success stories. As the consulting dietitian for Stephen Cooper's Boot Camp Pasadena I had the opportunity to work with one highly motivated client - Marie Bournoutian.

Marie was extremely open minded, motivated and ready to jump in. Here is Marie's story:

I truly thought when I sat down to write my weight loss story it would be easy...boy was I wrong! Where do I even begin? I have struggled with my weight for most of my teen and adult life, trying diet after diet and even using weight loss pills to drop the pounds. I would look at the height/weight chart and see that I was about 10-15 pounds heavier than the recommended high-end weight for my height. After years of getting frustrated, I started telling myself that the chart was wrong, and that I was the best weight I could be for my body. I started saying I was "big-boned" or just had a larger frame, so my weight was justified. I tried convincing myself that I would never be a smaller size, and that I should just accept it. After all, I already lived a fairly active lifestyle, and believed I was eating pretty well too. So, I just accepted my weight and called it a day.

When I got married in 2005, I was 27 years old, weight 165 pounds and wore a size 10. Not awful, but not great. What I didn't know was how much everything was about to change. Within months, the marriage took a turn for the worse; I watched my world crumble around me. In less than a year, I was divorced and in less than two years, I was 20 pounds heavier. I was depressed and it affected every aspect of my life. I found myself unmotivated, unhealthy and unhappy.

My turning point came at a doctor's visit in 2008. The nurse did her regular routine... blood pressure, temperature, and the dreaded weigh-in. She led me to an exam room, handed me a stack of printouts and left me. As I sat there I looked at the papers she had given me - my heart stopped. They were on the risks of obesity in women and the high risk of heart disease obesity caused. I read through the papers and started crying. I was obese! How did I let this happen? I was 30 years old and so unhealthy. I left the office determined to make some changes, but had no idea where to even begin.

I knew two women from work that went running together, so I stepped out of my comfort zone and asked them if I could join them. On my first run with them I could hardly finish a mile. But I kept going and within one month I was up to three miles each run! I felt certain that if I kept up with my running routine the weight would just fall off. I did not change what I was eating - I just figured exercise would balance my diet out. I was very wrong. For one year I kept adding miles and in return believed I could eat more calories as well. I made it up to an average of 8-10 miles per run and even did two 1/2 marathons that year - but in the end I still weighed 185 pounds.

In the spring of 2009 I decided to try something new. Maybe adding a different exercise routine along with running was what I needed. So, I joined Boot camp Pasadena and began strength training three times per week in addition to running. The boot camp instructor, Stephen Cooper, suggested eating "clean" and monitoring food intake. So I did and within 6 months I dropped about 20 pounds and was back at my pre-marriage weight! But for the first time ever I felt I could do better that 165 and I started to believe I deserved it. I confided in my instructor and he mentioned this diet I had never heard of... Paleo.

I was doubtful but determined, so I did what he said and contacted Amy Kubal, a registered dietitian whom he worked with. I told her my story, we emailed back and forth and in the end she sent me a meal plan and a lot of information on how to follow a Paleo diet and reach my goals. I decided to really give it my best effort and see what happened. My goal was to lose 10 pounds and weigh 155.

I cleaned out my cabinets and fridge, used the grocery list Amy provided and set out to start my new diet. I followed her recommendations as closely as I could, emailed her daily with questions and kept sticking to the plan. Within two weeks I had dropped five pounds. This motivated me to keep going. I avoided eating meals out to help guarantee my success and just stuck to the program.

It became easier each day - little by little my cravings for bread, salt and sugar became less severe. I started feeling more energetic and sleeping better. In return my workouts improved. Others started noticing the difference too. I was happier and calmer. As time went by the weight kept disappearing. Before I knew it I had dropped another five pounds, and then another... I was so ecstatic! I had reached my goal weight and set a new goal of 135 pounds. I had not weighed that much since high school. When those around me asked my secret I told them everything I knew about Paleo.

It has been over a year since I lost the weight and I've kept it off. For the first time ever I am not afraid of food or of gaining the weight back. I feel empowered by all that I have learned. I now look at food as fuel for my body and I no longer call Paleo a "diet", but rather a lifestyle. It has become second nature to eat following Paleo guidelines. I feel empowered to never be overweight again. I know now that I am not "big-boned" or "large-framed" - in fact, I wear a size 4!

My entire outlook on life changed along with my diet and weight. I realized I was passionate about being healthy for the rest of my life and for sharing my experience with others who are struggling. I decided to take my training to the next level and became a certified personal trainer. I now work for the boot camp that started me on my journey to a healthier life. When my clients ask about my story I tell them that Paleo and exercise are my two keys to success.

Recently our boot camp held a "Paleo Challenge" and more than 20 people joined! In the end those that finished the 7-week challenge lost an average of 15-20 pounds. It didn't matter if they were men or women or slightly or very overweight - EVERYONE saw results. It really does work!! Thank you Amy!

Thank you Marie for being so willing to share your journey to health! It was awesome having the opportunity to work with you!

Comments...

Pre-Workout: To Eat or Not to Eat...

2011-01-16T07:51:00.000-08:00

That is a question that lots of people have. And for everyone that asks there are at least three people waiting to give their 'expert' opinions. Before the question gets answered let's take a look at each side...

The "Empty" Exercises:
This group claims that working out on an empty stomach is the best way to burn fat. They argue that if carbohydrate (glycogen) stores are empty then the body has no choice but to use fat for energy. Are they right??

Well... When you exercise without eating it does increase the amount of fat broken down in the muscles. So you may improve how the muscles burn fat, but unfortunately this will not affect overall body fat. It may be possible that more intense exercise could stimulate the burning of fat in other areas of the body - but it would take quite a bit of training to see significant results.

The First-Thing 'Fuelers':
This bunch says eating prior to exercise provides the energy and fuel necessary to perform optimally. This may be especially true when training first thing in the morning or following an extended period without food. The body has a limited supply of glycogen, (the storage form of carbohydrate), in the liver and muscles. Even though the body may have plenty of fat to use - it can't be burned in the absence of some glucose - more specifically, ATP (the first step of fat breakdown (oxidation) is an energy requiring reaction). When you go into a workout with an empty tank results in depleting the body's energy stores completely. This may result in a less intense workout (therefore you will burn fewer calories) or 'bonk' (trust me - you don't want to do it).

So, you might be asking, where did the energy to get me through my workout come from? It gets a little complicated here. It may be that your body entered a state of ketosis or a 'starvation' mode. What that means is fat starts being used for energy. That's good right? Well, yes and no... Ketosis is not an 'efficient' process. It doesn't happen immediately, may result in muscle loss; and since it's a survival mechanism, causes a drop in metabolic rate. Also, most people tend to 'overcompensate' on food intake later to plug the hole. So the net result ends up being a less than optimal workout, decreased metabolism, loss of muscle, and overeating. Additionally, exercising empty results in prolonged recovery time and potentially, a cruddy next workout.

The Verdict:
A recent study, published in the International Journal of Sport Nutrition and Exercise Metabolism, compared energy/fat utilization markers (VO2 - oxygen consumption) and (RER - respiratory exchange rate) in fasted versus fed athletes. The VO2 and RER levels in the pre-workout eaters were greater than that of those in the fasted group at all measured intervals (during exercise, as well as 12 and 24 hours post-workout).

Ultimately the choice is yours; you've got some facts - granted there's also stuff out there claiming the opposite. My advice is this - if you're serious about performance and if recovery counts, definitely do not go in 'empty'. In the event you do decide to take the fasted approach don't expect to see the fat just 'melt' away, have your best workout, or recover quickly and optimally. Your meal doesn't have to be huge - some carbohydrate to fuel your muscles, a little protein to preserve them, and possibly a bit of fat to keep your stomach from growling if you're going long. And remember, you have to "Eat to Compete"!!

Comments...

A Whole Lot More "Whole" Grains??

2011-01-09T15:02:00.000-08:00

We've all heard and/or seen the ads and recommendations telling us how important it is to incorporate plenty of "healthy" whole grains into our diets. Fiber-rich, heart healthy, cancer preventing and even cholesterol lowering they say; (although the cholesterol claim got Cheerios in a little trouble last year...). But, is that truly the "Whole" story? The government, healthcare system, and food industry would like us to believe so, just take a look at the Food Pyramid. And the Dietary Guidelines emphasize the importance of whole grains saying we need at least 48 grams or 3 servings of them per day. Bear in mind, these "whole" grains are part of the 6-11 carbohydrate servings the USDA says you "should" be eating each day as part of a "healthy" diet...

I am going to assume that most reading this post are at least semi-educated on Paleo Diet principles; if not - FYI: there are no grains (not even "whole" grains) on this plan. ALL grains, to varying degrees, have the potential to (READ: DO.) result in some undesirable effects and/or diseases including autoimmune conditions, diabetes, leaky gut and MANY more. While the effects may not be immediately evident, and are often blamed on an alternate cause, the reality is that grains, whole or otherwise, are not all they're "cracked" up to be.

Unfortunately the groups responsible for setting dietary standards and deciding what's healthy want us to believe that grains are great. (Just read my post regarding the recommendations for the 2010 Dietary Guidelines here.) In fact, the food industry is predicting an INCREASE in whole grain consumption as a result of the "New" guidelines. A report titled "Whole Grain and High Fiber Foods: A Global Strategic Business Report" projects that the market for whole grains will reach 24 billion dollars by 2015.

Great - this is EXACTLY what the world doesn't need!! In the past 50 years per capita grain consumption in the US has increased 24.5% while the incidence of overweight, obesity and weight related diseases has risen right along with it. Is increasing the consumption of grains (whole or otherwise), really going to make things better? Or are we just going to keep getting a "whole" lot larger and sicker?

Comments...

Happy New YOU!!!

2011-01-02T14:31:00.000-08:00

It's the beginning of a new year - for many that means making resolutions and changes to the way things were in the past. These 'resolutions' often focus on diet and exercise. Gyms are full, enrollment in weight loss programs leaps up and intentions are to keep the momentum up and continue these, what for many are new habits. But as we all know, whether from casual observation or personal experience, by the end of January most revert back to old patterns and vow to start again "when the weather gets better", "when things slow down", "when the kids are out of school"... You get the picture - so, what was this year's resolution ends up somehow becoming next years and the cycle repeats over and over and over again.

While I'm not into making "New Year"s Resolutions", I do view the new year as a fresh start and an opportunity to get remotivated and change things up a little. I'm dedicating this blog post to those of you that haven't given the Paleo lifestyle a shot, have only went in half way, have lost some of the motivation and momentum that you once had. It's a new year and a great time to start or refocus your current plan. Here's a simple "To Do List" to help kick off the year on the right foot.

Clean House: Not in the sense of dusting and vacuuming, (although in some cases that may be appropriate too), but check the refrigerator, the cabinets, etc. Empty out the crap - the stuff that's waiting there tempting you - this includes the boxes of pasta you bought "because they were on sale", the "emergency" 2-liter bottle of soda you keep on hand "just in case" you have company, and that hidden bag of Doritos that you're saving to bring out at your Superbowl party. If you feel bad about 'just throwing food away' donate it to the local food bank.

Write it Down: Keep a food and exercise journal for 2-3 days to evaluate where you're at right now. Often we think we're doing great, but when it comes to push and shove portions are out of control, the "occasional" treat has become a daily habit, (a latte on the way to work every morning, a bowl of coconut milk ice cream every night...). On the other hand maybe you're cutting yourself short in the food department, a mistake that results in hanging on to fat and losing valuable muscle. The same goes for exercise are you really doing as much as you think? Or on the other side of the coin, are you doing too much? Logging for a few days will help give you a clearer picture of what you need to change and focus on. So write it down!!

Relax: Everything doesn't have to be perfect ALL of the time. We all slip and it doesn't mean we've failed!! Don't quit just because you missed a week at the gym or you ate pizza at the office party. Just because you aren't 100% on all of the time does not mean you should give up! Just write it off and use it as a learning experience. Don't give up - start fresh the next day and feel good about the progress you've made!

Here's to a "Happy New YOU" this year!

Comments...

Can You Blame McDonald's??

2010-12-18T09:58:00.000-08:00

Is it really Ronald and his team? The Center for Science in Public Interest (CSPI) thinks so. Earlier this week CSPI filed a lawsuit against the fast food giant claiming that it is in violation of California's consumer protection laws, as it targets children under 8 years old with the ever lucrative "Happy Meal" and the toy it contains. The organization alleges that these kids do not have the ability to understand advertising stating that, "It's unfair to kids, they are being totally manipulated, and it's unfair to parents."

The lawsuit is being filed on behalf of the parents. One of the parents being represented says, "I object to the fact that McDonald's is getting into my kids' heads without my permission and actually changing what they want to eat." Okay, let's stop right there.

I don't know about you, but I don't think there are too many kids, under 8 years old, rolling into McDonald's ordering and paying for a "Happy Meal" by themselves. I may be wrong but I'm fairly confident. So who's really to blame here. Yes, it's true that kids see the commercials for McDonald's and want the 'toy' and the "Happy Meal", but is it really any different than advertisements for other toys and food products? Let's say that during Saturday morning cartoons a 6 year old sees a commercial for legos and decides that he/she wants them. The child goes to Walmart with mom or dad, sees the legos and (this is going to be a shocker...) begs his/her parent to buy them. We're talking crying, yelling, making a scene here - you know you've seen it. Based on my own experiences, (thanks mom), and observations it is HIGHLY unlikely that this child will be taking the legos home today. How is this different than a plea to go to McDonald's? Is it not ultimately the parents' decision as to whether or not the car stops there? And, again I'm going to go out on a limb here but my guess is that the same parents buying a "Happy Meal" for their child are also ordering a #3 with a Coke for themselves.

It's a classic example of "monkey see - monkey do". Children learn from their parents or guardians and it is ultimately the holder of the keys and wallet that makes the decision. Now deciding against a stop at the Golden Arches may end in tears and an upset child - but I'm fairly certain it won't result in death. Studies have shown that a child's diet is largely influenced by that of his/her parents and his/her food environment. Here is an example of one such study. I wrote an entire paper on this in college - it's not an isolated case...

Now, I am in no way a fast food advocate and I could honestly care less if McDonald's loses a few million dollars, but I do question where the responsibility lies. Think about it. Whose side are you on? Who is ultimately responsible for making the decision? If it's the child, things have sure changed since I was growing up. I don't have kids of my own, but I know I won't be taking my niece and nephew out for "Happy Meals" anytime soon. If you are a parent I challenge you to step up and take responsibility, set a positive example for your children and remember that it doesn't include ordering up a #3 with a Coke.

Comments...

Food Fight!!!

2010-12-05T10:54:00.000-08:00

Back in June the Federal Advisory Panel made some recommendations on the 'new' dietary guidelines. These recommendations include the promotion of 'nutrient-dense' foods, communicating the fact that all fats aren't bad, that tofu and soy aren't 'miracle' foods, and that more emphasis needs to be placed on children's diets among other items. While these recommendations aren't everything we Paleo followers could hope for, (hey, the Great Wall wasn't built in a day...), they did succeed in generating some 'response' from large food and drink companies and government lobbying associations. If the advisory panel recommendations are enacted 'big food' stands to take a 'big' hit as far as government money and support go. Who knows maybe the infamous "Food Pyramid" will put vegetables on the bottom yet... Many of these associations responded to the recommendations in order to 'defend' their positions and products - and so the "Food Fight" begins.

Here's a look at some of the reported 'backlash'.

The Salt Institute:
A recommendation to limit sodium to 1,500 mg/day would result in Americans eating more "to satisfy their sodium appetite and their hunger for taste satisfaction."

The American Beverage Association:
Advising Americans to avoid sugar-sweetened beverages "overstates the role" of these drinks "in the rising rates of obesity."

The Sugar Association:
States "no casual link can be established between the intake of sugars and lifestyle diseases, including obesity."

The National Confectioners Association:
Says that Federal agencies need "to pursue guidelines that are realistic and accommodate all foods including occasional treats in moderation."

International Dairy Foods Association:
Agrees that low-fat dairy products are healthier but is pushing for "moderate amounts of added sugar" to "increase the palatability" of dairy foods.

What is the end result of this "Food Fight" going to be? My best guess would be more of the same and all of it will likely have little effect on the health and habits of the nation. But, it may turn out to be entertaining at the least. The best thing we can all do is continue eating lots of vegetables, lean or grass-fed meats, good fats and a little fruit - or Paleo at its best. Preach this style of diet to everyone you know and meet. While we may never 'hit' the powers that be with a pie in the face, we may be able to stimulate a movement that will save lives.

Comments...

The BEST Options for Post Workout Carbs

2010-11-25T09:30:00.000-08:00

You just finished a hard workout. You're sweaty, tired and all you can think about is a hot shower and the couch. Wait a minute!! There is one thing that you should be thinking about before almost anything else... the post workout meal.

The post workout (PWO) meal is vital if performance is your main concern. This meal, when eaten 5-20 minutes following exercise, works to restore muscle glycogen and put a halt on muscle catabolism (breakdown). In order to take advantage of increased insulin sensitivity and efficient shuttling of carbs and amino acids into the muscles, timing is essential. The longer you wait to refuel - the longer it will take to recover.

So, what should the PWO meal look like? That really depends on your workout and your goals. If performance is your game you're definitely going to need high quality carbs for glycogen replenishment along with animal sourced protein to stop muscle breakdown and provide Branched Chain Amino Acids (BCAA's) to promote speedy muscle recovery. The carb:protein ratio will depend highly upon the mode, intensity and duration of the activity. It's an individualized formula - I like to work with each of my clients one-on-one to determine the best breakdown for them. Let me know and I would be happy to help you find your groove!

As far as carbs go - some choices are FAR better than others!! Starchy is preferable to simple, that's how carb loading got its place... Pasta, bagels, bread - are what most tend to think of. Unfortunately these are NOT the best choices - in fact they may be some of the worst due to the negative effects grains have on the body. How about fruit? Fruit is an okay choice... although not the best either. Fruit sugar (fructose) is a simple carbohydrate. This means that it requires little breakdown once in the body. Additionally, it causes a rapid insulin response and fructose has been found to increase risk of diabetes, cancer, heart disease, etc...

So, what's left?? Here's a list of the 'good guys'. Low fructose, optimal carbs, high nutrients!!

Yams:
What They Are - Yellow-orange fleshed potatoes. Yams tend to be drier and starchier than sweet potatoes. Sweet potatoes are often referred to as yams, although they are not the same botanically or nutritionally.
Nutrition: (1 medium yam)
Calories: 135
Carbs: 32 grams
Sugar: 2.38 grams
Fructose: .36 grams
Fiber: 4.7 grams

Sweet Potatoes:
What They Are - Yellow-orange fleshed, moist potatoes. Less starchy, moister and sweeter than yams. Sweet Potatoes are sometimes called yams (but they aren't)...
Nutrition: (1 medium sweet potato)
Calories: 103
Carbs: 24 grams
Sugar: 7.39 grams
Fructose: .57 grams
Fiber: 3.8 grams

Acorn and Butternut Squash:
What They Are - Two varieties of squash with yellow/orange and deep orange flesh respectively. Although different, they are nutritionally similar with the exception of Vitamin A. (Butternut squash has 11 times the Vitamin A of Acorn squash.) Also falling into this category are Buttercup Squash and Delicata Squash.
Nutrition: (1 cup cooked)
Calories: 83
Carbs: 22
Sugar: 4
Fructose: NA
Fiber: 6.6 grams

There you have it! The BEST post workout carb choices. Stock up, cook them ahead of time, pair them with some lean animal sourced protein and reap the benefits of rapid recovery and an AWESOME next workout!!

Comments...

Hold the Holidays!!

2010-11-14T10:26:00.000-08:00

Ready or not, here it comes... The holiday eating season is upon us and here's a friendly reminder as to just how 'sweet' an average holiday feast can be. A repost from last year - but rest assured the facts have not changed...

The holiday season is here and that means LOTS and LOTS of food. Mashed potatoes, stuffing, sweet potatoes, cranberry sauce, bread, pies, candies, cookies...the really great tasting stuff. All the temptation, along with family and peer pressure, make it extremely difficult to stay Paleo through the holidays. While one traditional holiday meal will not undo the results of months of Paleo eating and hard training, an entire holiday season of eating this way could.

The average holiday meal consisting of:

Raw vegetables with 2 tablespoons of Ranch dip
2 crackers with cheese
6 ounces of turkey (this part is safe!!)
1/2 cup mashed potatoes and gravy
1/2 cup sweet potatoes with marshmallows
1/2 cup stuffing
2 dinner rolls
1/2 cup corn
1/4 cup cranberry sauce
1 slice of pie

...contains the equivalent of nearly 1 cup of sugar!!

Couple that meal, eaten numerous times, along with cookies, candies, holiday snacks, drinks and less or no exercise and you've got problems. This holiday season practice moderation. Keep cheat meals to 2-3 per week and stick with your exercise program. If you do this there will be no need for a New Year's resolution that involves weight loss. Enjoy the holidays and give yourself a gift of health and longevity by staying on positive diet and exercise track!

Have a Great Holiday Season!

How are you planning to "Hold the Holidays"???

Comments...

A Pill That's Hard to Swallow...

2010-11-07T12:27:00.000-08:00

You've seen the commercials and late night infomercials selling miracle potions, pills, workout contraptions, and diet programs. These sales pitches promise the product being marketed will allow you to lose weight without exercise while eating "all your favorite foods". And guess what? All of this can be yours for only 3 easy payments of $99.99!! Now granted this offer is "available only if you call within the next 15 minutes...", "results are not typical", and the disclaimer on the bottom of the screen is longer than the Nile River but... it works "or your money back - guaranteed"!

It seems that everyone is looking for the "magic bullet" allowing them to "have their cake and eat it too". Well, ask and you shall receive. It seems that research and development and scientific endeavors are more focused on delivering the next new miracle weight loss drug, food, product, etc., than on finding a cure for cancer or saving the planet. Fortifying cereal with omega-3's, margarine with sterols and water with vitamins are the new goals. Millions of dollars are spent trying to figure out how to get people healthy without changing their bad habits. Here is just a taste of what's been happening in the "magic pill" world lately...

The FDA has recently rejected three weight loss drugs, but rest assured - the article states that; "Despite setbacks, there are still diet drugs under development." Additionally, University of Colorado researchers are currently working on developing a "nutraceutical" (a food or drug product that provides health and medical benefits) that can "mimic the positive effects of exercise, calorie restriction/weight loss and a healthy diet." Here is a link to an article explaining the process. And finally, even though it is costly, invasive and may even increase risk of suicide the number of bariatric surgeries performed continues to rise - especially among adolescents and young adults. These research and treatment trends allow the food and restaurant industry to further profit on bigger, more outrageous, calorie laden creations creating a vicious cycle - eat more, gain weight, get sick, seek treatment, take drugs/have surgery/search for "miracle cure" to fix it all...

Break this cycle - eat well (real food - Paleo), exercise regularly, take care of your body and teach your friends, family, etc. to do the same. Sure it takes some effort, but everything worth doing does. Life is more than Big Macs, French fries, Twinkies, a "magic pill" and a Coke to wash it all down with. Make up your mind to move your body, fuel it right and make smart lifestyle choices - it's a foolproof program or "your money back - guaranteed"...

Comments...

Don't Go To Low...

2010-10-31T14:10:00.000-07:00

Here's the scenario: You or someone you know is trying desperately to lose weight and get lean - but no matter what - it doesn't seem to be working. Sure the scale went down at first, but the pants still fit the same, in fact they actually feel a little tighter, and weight loss has stopped even though meals keep getting smaller. Does this mean you or this person you know is just destined to be fat?

The answer is NO!! One of the biggest mistakes I see people make when trying to lose weight is that they aren't eating enough. Yep, you read it right - you must eat to lose weight!! It doesn't matter who you are - it is HIGHLY unlikely that 800 calories per day is going to cut it. This confuses many because the general rule is that in order to lose weight the amount of calories eaten must be less than the amount burned in exercise and daily living. This is true - but when the body isn't getting the fuel it needs to run its everyday functions it starts to conserve and hold on to everything it's got. Let's look at this a little further...

Our bodies are smart and when they aren't getting what they need they start turning things off. Imagine a campfire - it will only burn as long as there is something feeding it. When it not adequately "fueled" the fire gets smaller and smaller until it puts itself out. Our body's metabolism works much the same way. If we don't put enough fuel in, the body switches to a "starvation mode" and slows down the rate at which it runs in order to conserve energy.

Additionally, fat tissue stores more energy than muscle tissue, so being "smart" the body holds on to the more valuable fat and starts breaking down muscle for fuel. This means that instead of getting leaner the opposite is occurs. This explains why some people lose weight on the scale, but at the same time experience an increase in body fat percentage and/or inches. This is neither the desired effect nor is it healthy.

So, how do you know what "enough" is? It is very difficult to make generalizations from one person to the next. There are lots of BMR (basal metabolic rate) calculators online that use formulas that can provide a starting point. But keep in mind these formulas make assumptions that might not fit you. As a general rule an INACTIVE female requires no less than 1200 calories per day and an INACTIVE male should go no lower than 1800 per day. Factor in exercise, age, muscle mass, etc. and the numbers will increase. Once again, EVERYONE is different but the overall concept is the same - You have to eat in order to lose fat, maintain/gain muscle and preserve metabolism.

If you aren't getting the results you want it might be time to reevaluate your diet plan. Choosing the correct foods at the right times and in the right amounts will put you on the road to a leaner, healthier body.

Just Say No to Going Too Low!!!

Comments...

Tricky Treats...

2010-10-24T14:33:00.000-07:00

Ghosts, goblins, witches, zombies, monsters and scariest of all... CANDY - lots and lots of evil sugar waiting to be devoured and to send poor pancreases everywhere into overdrive. Yep, it's Halloween and temptation is going to be everywhere and not just for the kids. Last year Americans spent almost 2 billion dollars on Halloween candy according to the National Retail Federation. And while there are alternatives to traditional Trick or Treating for the kids the fact is that we will all be exposed to copious amounts of candy and sugar at some time before, on or after this frightening holiday.

This post is dedicated to giving you the bone-chilling facts about all those "Tricky Treats". Let's take a look at some of the more popular selections:

Snickers Fun Size
Calories: 71
Teaspoons of Sugar: 2

M&M's Fun Size Bag
Calories: 103
Teaspoons of Sugar: 3

Candy Corn (10 Pieces)
Calories: 75
Teaspoons of Sugar: 4

3 Musketeers Fun Size
Calories: 63
Teaspoons of Sugar: 2.5

Smarties (2 Rolls)
Calories: 50
Teaspoons of Sugar: 3

Skittles Snack Pack (These have trans fat too!)
Calories: 60
Teaspoons of Sugar: 2.5

Tootsie Rolls (6 Pieces)
Calories: 140
Teaspoons of Sugar: 5

Reese's Peanut Butter Pumpkins (1)
Calories: 170
Teaspoons of Sugar: 4

Blow-Pops (1)
Calories: 60
Teaspoons of Sugar: 3

Butterfinger Fun Size
Calories: 100
Teaspoons of Sugar: 2.5

100 Grand Fun Size
Calories: 95
Teaspoons of Sugar: 3

Dubble Bubble Gum (1 Piece)
Calories: 20
Teaspoons of Sugar: 1

There's a look at some of the most popular Halloween sweets. Some of you might be thinking, "Hey, that doesn't look so bad." If you're in that crowd, remember these are the "fun size" packages and small servings. Also, take into consideration that the likelihood of eating "just one" treat is for most, slim and none. The numbers add up FAST and before you know it you've eaten the sugar equivalent of a couple cans of Mountain Dew and if that doesn't scare you nothing will...

Comments...

It Doesn't Take A Rocket Scientist...

2010-10-18T15:54:00.000-07:00

Everyday people everywhere are counting and measuring. Some count in 'groups', 'blocks' and/or 'points' while others opt for the more traditional calories, carbohydrates, fat grams, protein, etc. Measuring can be as simple as comparing portions to everyday objects or the palm of the hand, or as detailed as using measuring cups, spoons, and food scales to get exact amounts. Any way it's done - it takes time and let's face it, there are things we'd rather be doing.

One of the biggest things I struggle with when working with clients and athletes is that many of them are 'over thinking' the whole eating thing. I am often asked how many 'blocks', 'points', calories, etc. a plan contains - and while I could provide these figures I don't. Individual response is and should be the main focus. How do you feel?  How are your workouts going? What's happening with your body composition (not necessarily what the scale is telling you)? I honestly could care less how many 'blocks' or 'points' are in a meal, more important is the food choices made.

I eat and set up meal plans for my clients based on individual goals, lifestyles, and food preferences. "Real" food is the main ingredient and while I do include portion sizes as a guide - there is absolutely NO need to weigh or measure anything! Meals are meant to be enjoyed but for many that often 'gets lost in the math'.  Many people sabotage themselves by believing that 'as long as it fits' into a daily budget of (insert measurement of choice here), then its okay. Ultimately, any foods can 'fit' when using this philosophy - but just because they can - doesn't mean they should...

It's generally thought that the caveman wasn't very smart - yet he/she was able to avoid diabetes, heart disease, cancer, etc. and make better food choices than most of society today. Granted there weren't a lot of other options - but still, they knew what they needed, found it, and ate it.  There was no sitting around the fire calculating how many 'blocks' of mammoth they could have with their berries and vegetables. They just ate and my guess is ENJOYED it, not thinking about how much they could or couldn't have later. I challenge you to try this.  Choose "real" foods - grass-fed (or lean) meats, lots of non-starchy vegetables, fats from coconut, avocado, etc., and fruit (depending on your goals). Eat when you are hungry. Stop when you are full and don't think about it anymore!! Listen to your body - it will tell you what it needs!!

"It's so easy a caveman can do it." Now - can you???

Comments...

Killing Cancer...

2010-10-11T07:40:00.000-07:00

This is a post that I did for the Paleo Brands blog awhile back. Cancer runs deep in my family and there are not many people that don't know someone battling the deadly disease. This one bears repeating - so here it is making its Fuel As Rx debut:

Cancer, it's a word no one wants to hear, yet according to the National Cancer Institute it's a diagnosis that 1 in every 2 of us will face. In 2009 it was estimated that 1,479,350 people were diagnosed with cancer and 562,340 died from the disease. These statistics make the search for a cure and mechanisms for prevention hot topics.

Here's a little FYI on cancer cells - they require glucose (sugar) to grow. In fact, they consume 4 to 5 times more glucose than normal cells! So, logic would say, restrict sugar (carbohydrate) to starve and kill cancer. This has proven to be effective as demonstrated by this study and numerous others. Following a restricted calorie, ketogenic diet literally 'starves' cancer cells. But instead of instructing cancer patients to follow a diet like this the American Cancer Society recommends a 'plant-based' (primarily vegetarian), whole grain rich, low fat diet instead. Scroll down this list of 20 examples of 'healthy' snacks for cancer patients... Hmm...

Now, this is not to say that the knowledge of how the 'starve' cancer isn't out there. In fact, according to some recent research (read here for the non-geek version), scientists have developed an anti-cancer agent (drug) that acts as an 'energy restriction mimetic'. The researchers state that "Energy restriction may be a powerful 'new' strategy for treating cancer because it targets a survival mechanism used by many types of cancer cells." The research shows that it's possible to develop drugs that act to simulate glucose and energy restriction.

Since we have this information, does it not make sense to use it to prevent and help stop the spread of cancer now? Can we afford to 'wait' for the drug to be developed and approved by the FDA? When it comes to cancer it could mean the difference between life and death... Is that piece of cake really 'to die for'???

Comments...

Time To Get Off The "SoFAS"!

2010-10-04T04:23:00.000-07:00

It's not what you might be thinking. This isn't going to be a post about increasing activity and getting off the couch, although that's a good idea too! No, this is about a different kind of "SoFAS". In this situation "SoFAS" is a clever acronym for "Solid Fats and Added Sugars". Unfortunately SoFAS are entirely too popular in the SAD (Standard American Diet). This is especially true among the child and adolescent population.

There are over 23 million overweight or obese children and teens in the United States today; and unfortunately that number, along with their waistlines, just keeps growing. If this trend continues the next generation is going to 'crush' the current overweight and obesity statistics. There will be even more cases of diabetes, heart disease, cancer, and many other chronic diseases. We live in an "obesogenic" world where huge portions, fast food, soda and inactivity rule; where French fries are the most commonly consumed 'vegetable' and high sugar granola bars are viewed as 'healthy'.

A recent study published in the Journal of the American Dietetic Association identified the top SoFAS sources in the diets of 2-18 year olds. Researchers report that SoFAS contribute 40 percent of daily calories for this age group; this is about 800 calories per day. Top sources of overall daily calories in the study population were identified as being: grain based desserts (donuts, cookies, cake, granola bars, pie, etc.), pizza, soda and fruit juice, whole milk (for the younger population), and yeast breads. It looks like a "Carb-spiracy" to me...

The foods that children and teens are choosing are not the foods that their bodies need to be healthy, leaving them 'malnourished' although in caloric excess. It's no doubt time for a change. If you have or know kids and/or adolescents help them get off the "SoFAS"... And if you're currently 'lounging' too, understand that "SoFAS" aren't getting you any closer to your fitness, health, and 'look good naked' goals either...

So... Get Off Your SoFAS!!!

Comments...

The Price of a Pound...

2010-09-26T09:41:00.000-07:00

Mexico and the United States made "BIG" news this week. It was reported that they're the two fattest countries in the world. How fat are they? Thirty percent of Mexican adults and 28% of US adults are classified as 'obese', or having a BMI (body mass index) of 30 or greater. Their expanding waistlines are literally killing hundreds of thousands of people from diseases like diabetes, heart disease, cancer and many others.

Health isn't the only thing that's suffering; this 'large' problem is also having some major effects on wallets. According to researchers at George Washington University, the annual cost of being obese for a woman in the United States is $4,879 and for a man it's $2,646. These 'heavy' costs are due to factors such as lost productivity, sick time, medical bills, extra gasoline usage due to extra weight, etc. The cost of being obese is considerably higher than that of being overweight, which for a woman is $524 and for a man $432.

Researchers state that the discrepancy in cost between women and men lies in that normal weight women earn more than overweight/obese women and this tends to not be the case in males. Sexist? Maybe, but the fact is what it is, and the best way to 'level the playing field' is to maintain a healthy diet, lifestyle and weight.

Think about it. Many people say eating healthy is expensive and exercise takes time. It appears that this is no longer a valid or even justifiable excuse. What would you do with an extra $4000???

Comments...

The Paleo Grocery List - Let's Go Shopping!

2010-09-19T09:28:00.000-07:00

Grocery shopping - some people love it, others hate it. No matter where you fall on the spectrum the fact is, you've got to do it if you want to eat. Now throw following a Paleo Diet into the mix and things have gotten even more complicated, and some would tell you, more expensive. But it really isn't as difficult or expensive as one might think! Use this guide and tips to help plan your next trip.

Let's start shopping!

Produce Department
-Focus on the crops that are in season in order to get the best prices and nutrient content.
-Choose organic when/if possible and if your bank account allows.
-Stock up on what's on sale - many vegetables can be frozen for later use!
-Purchase spinach, salad blends, pre-cut vegetables, etc. if convenience and minimal prep time are important.
-Fill your cart with color!

Vegetables - Get Lots!! Great choices include: spinach, greens, broccoli, zucchini, cauliflower, asparagus, brussels sprouts, cabbage, onions, garlic, fresh herbs, sweet potatoes (for post workout meals), mushrooms, tomatoes, eggplant, bell peppers, avocado... (Avoid the nightshades if you have autoimmune issues.)

Fruit - Don't go crazy here! Fit fruit into your diet primarily in the post workout period. Great choices include: Berries, watermelon, cantaloupe, mango, peaches, grapefruit, oranges, plums, apples, bananas...

Meat Department
-Go for grass-fed meat, wild caught fish, and free range poultry if it's available and within your budget.
-If choosing farm raised meats opt for leaner cuts, if grass fed the fat is good!!

Meat - Beef, bison, venison, wild game, pork - they're all good! Sirloin, tenderloin, flank, and strip steaks are the leanest choices.

Poultry - When choosing poultry the breast and thigh portions will yield the most meat and from a food to $$ ratio are the best bets! There are also many 'natural' sausage options available in large supermarkets - chicken apple sausage is wonderful!!

Fish & Seafood - Salmon, tuna and other fatty fish are the best choices due to their high Omega-3 fatty acid content. For variety cod, perch, tilapia, mahi, scallops, shrimp, etc. are good choices too.

Dairy Department
-Don't spend too much time here!! Look for the eggs. Omega-3 fortified eggs from free-range chickens are the optimal choice! Get some and move on!!

Frozen Foods Department
-Fresh produce is not always the best choice depending on the season and your budget. The frozen food aisle is another great option for fruits and vegetables. It is always a good idea to have a few bags of broccoli, spinach, brussel sprouts, etc. in the freezer for a 'quick' fix meal!
-Make sure to choose plain frozen vegetables without sauces or flavorings added - you can season them at home!
-Choose unsweetened frozen berries, peaches, cherries and other fruits.
-Pick up a couple large bags of plain chicken breasts, salmon, and/or other meats. If you are on a budget buying bulk bags of meat is cheaper than purchasing from the meat counter.

The Aisles...
Many times this is where people get in trouble! So many pretty packages with pictures of cookies, crackers, snacks, etc. AVOID aisles of temptation!!
-Pick up a selection of salt-free spices. My favorites include garlic powder, oregano, basil, cumin, curry powder, cinnamon, nutmeg, rosemary, sage, and for everything else an all-purpose spice like Mrs. Dash is great!
-Next stop - oils. Coconut oil and olive oil are must haves. Avocado and walnut oils are also very good on salads.
-Coconut milk (the kind in a can with no sugar added), is great for making curries, in post workout smoothies, and as an alternative to creamer if you're a coffee drinker. Get some!
-Nuts and nut butters are also good to have around for quick snacks and in a pinch. Walnuts and macadamia nuts are the best choices and walnut butter is EXCELLENT! When choosing nut butters make sure there are no added ingredients - pure nuts is what to look for. If there is the option to 'grind your own' take it! Also, purchase unsalted nuts if possible.

Miscellaneous Items
-Some other items to consider depending on your goals, level of strictness and situation may include; unsweetened dried fruit, balsamic vinegar, green tea, and jerky (although the BEST place to get jerky is through Paleo Brands (click the link and look around)- they have GREAT Paleo frozen meals and cookies too!)
-If you are an athlete or looking for some quick post or during workout carbs grab some coconut water and Larabars for quick convenient fuel.

This list by no means covers all the possibilities but it's a good start. Now grab a cart and start shopping!

Do you have any "must have" items on your list? Share them in the comments!

The "Solution" To Your Problems...

2010-09-11T10:01:00.000-07:00

Do you want to perform better, have energy, enhance your health, and look better naked? If you answered yes to any of these then this book is for you! In case you haven't already heard Paleo genius, Robb Wolf, has a new book coming out. It's called The Paleo Solution, and if you haven't already, I highly recommend you pre-order it immediately, if not sooner!!

Here's just a glimpse of all the good stuff this nutrition bible holds: (Product description from inside flap and Amazon.com)
"Do you want to lose fat and stay young, all while avoiding cancer, diabetes, heart disease, Parkinson's, Alzheimer's, and a host of other illnesses? The Paleolithic Solution incorporates the latest, cutting edge research from genetics, biochemistry and anthropology to help you look, feel and perform your best. Written by Robb Wolf, a research biochemist who traded in his lab coat and pocket protector for a whistle and a stopwatch to become one of the most sought after strength and conditioning coaches in the world. With Robb's unique perspective as both scientist and coach you will learn how simple nutrition, exercise and lifestyle changes can radically change your appearance and health for the better."

Now, if that doesn't sell you I don't know what will. If you're already on board, have your copy pre-ordered and are anxiously awaiting its arrival - AWESOME!!! Tell your friends, family, co-workers, etc. to get on board and let's help Robb get the word out. This book has the potential to change and save lives! We can all help! If you know someone or know someone that knows someone with ties to the media and/or press let's help Robb and the book get some publicity!! This could be as small as an article in the local paper or feature on the local news or as big as Robb being interviewed on the Today Show, The Daily Show, Chelsea Lately (Robb's dream...), etc. Let's bombard the media via email bombs, Facebook posts on fan sites and any other methods you can think of!

The nation and world are facing an obesity epidemic; millions of people are suffering from cancer, diabetes, heart disease, etc. Let's spread the word, help get the message out and if you haven't already - pre-order your copy today!

Got health, performance, weight or appearance problems??? Solve them with - The Paleo Solution.

Comments...

I Can't Believe I Ate The Whole Thing...

2010-09-06T10:28:00.000-07:00

Colossal, Biggie, Supersize, Grande - these words are becoming everyday vocabulary for many people, and it shows... Larger portions, undoubtedly, are a major contributing factor to the "obesity epidemic. What's more is that extra large is the new normal when it comes to both body size and food portions. Take a look at these slideshows from the National Heart Lung and Blood Institute to see the "Big" changes that have occurred over the last 20 years (slide show #1) (slide show #2).

Unfortunately, supersize is now what we've come to expect. How many people do you know that would buy a 6.5 ounce bottle of soda, or sit down to a 3-4 ounce serving of steak, a baked potato the size of a small fist and 1/2 a cup of ice cream for dessert and be satisfied? We are a nation of excess for sure. This month's version of The Nutrition Action Healthletter highlights the Supersized Phenomenon, and based on current trends like the Burger King Pizza Burger, Friendly's Grilled Cheese BurgerMelt, and Denny's Fried Cheese Melt. Things have definitely gotten a little out of hand...

The take home message here is - just because it's the amount you are served or that comes in the package doesn't mean you should eat or drink it all at one time. This is true for 'healthy' and paleo foods too. A six ounce sirloin steak is great - a 16-24 ounce on the other hand may be bit much. The same is true with fats, nuts and fruit - sure it's all good for you, but it is possible to get too much of a good thing! Keep this in mind every time you sit down to eat. Consider your goals, listen to your hunger/fullness cues, enjoy your food and remember -this is not your last meal, you will eat again...

Comments...

It's Only a Couple Pounds...

2010-08-29T09:37:00.000-07:00

There's the "Freshman 15", the "Winter Cushion" and the "Seasonal 7". All ways to describe little increases in weight that are more or less 'expected' and 'accepted' as normal in today's society. These small weight 'creeps' often get downplayed as insignificant. It is - "only a couple pounds", right?

According to a couple of recent studies it might be time to seriously look at vacation and seasonal "no rules" eating. A recent study published in the Journal of Nutrition and Metabolism shows that overeating, even for short periods, may result in long-term negative health effects. The study had subjects overeat and reduce activity for a period of four weeks, (think the holiday season...). At the end of the four week period the individuals had gained an average of 14 pounds. Now, here's where it gets good. After six months the subjects had lost, on average, 50% of the weight gained in the four week food festival. At 12 months, weights were still greater than starting and at 2.5 years post study the overeaters were an average of 11 pounds heavier and were carrying 2-4% more body fat than they were prior to the pigout. The weights of control group subjects were nearly the same at the beginning and end of the study period.

Additionally, new research from the Mayo Clinic found that when healthy young people gain as little as nine pounds of fat their risk of endothelial dysfunction increased significantly. This was especially true when the additional pounds were stored in the abdominal area. When research subjects lost the weight they had gained normal blood flow returned. Researchers state that conclusions cannot be made as to if blood flow recovery would occur in the event that additional weight was maintained for longer periods of time.

So, what does all this mean? What most of us already know... The 'occasional' cheat meal is acceptable, healthy and normal, however; justifying eating 'off' for the entire holiday season or while on a two week vacation is not a good idea. In fact, those frequent moments of indulgence may cost more than you think!

Thoughts...

Cracking the Coconut

2010-08-21T11:43:00.000-07:00

Thinking about coconut draws to mind images of a tropical beach, pina coladas and indulgence. Unfortunately, many health professionals hold to the idea that the saturated fat in coconut is unhealthy and intake should be minimized if not avoided. The Food and Drug Administration, American Medical Association and many other organizations recommend avoiding coconut due to high levels of saturated fat. Saturated fat is 'believed', by a majority of medical and health community members, to be associated with increased LDL cholesterol levels and the development of heart disease.

There is, however, another side to this story. Firstly, dietary saturated fat is not all bad - in fact a 'mixed fat', (saturated, monounsaturated and polyunsaturated), diet heavy in long-chain omega-3 fatty acids is most effective in promoting an optimal LDL:HDL cholesterol ratio. Additionally, the type of saturated fat found in coconut is primarily medium chain triglycerides (MCTs). The Standard American Diet (SAD) is composed almost exclusively of long chain triglycerides (LCTs). MCTs are unique and beneficial in that they are easily digested, absorbed and converted to energy. This is not a new finding, in fact MCTs are major components in baby formulas, (and are also abundant in breast milk), tube feedings, and intravenous feedings (TPNs), used in hospitals to nourish and treat infants, critically ill patients, and individuals with malabsorption and gastrointestinal (GI) disorders.

The MCTs, like those found in coconut, are broken into medium chain fatty acids (MCFAs). Unlike LCFAs, the MCFAs are almost immediately absorbed by the intestines and shipped to the liver via the portal vein. Once in the liver they are burned as fuel, acting more like carbohydrate than fat. The advantages to this are numerous. First off, being a fat there is little to no insulin response elicited upon ingestion. Secondly, unlike other fats that require more extensive breakdown, MCFAs are shuttled almost immediately to the liver and are not converted to lipoproteins for transport and storage like other fatty acids. MCFAs are used for energy and are not, for the most part, stored as body fat.

The ability of MCTs to be quickly absorbed and converted to energy makes them an exceptional fuel source for athletes. When you fuel your vehicle with "premium" gasoline the result is a smoother ride and better gas mileage. Think of MCTs like "premium" fuel. Carbohydrate is quickly digested, but burns fast, like low grade fuel. Other fat sources, while energy dense, take a long time to be converted to a usable energy form, sort of like a diesel engine, lots of power - but not as efficient. MCTs on the other hand provide the best of both worlds in that they are quickly absorbed and converted to energy and they burn longer providing a more sustained energy than carbohydrate.

Coconut has been found to have numerous beneficial health effects due to its MCTs and overall nutrient properties. It is high in fiber and contains minerals such as potassium, magnesium, iron, phosphorus and zinc. Additionally, it is much lower in carbohydrate/sugar and contains more protein than other fruits. Reported health benefits range in everything from enhanced immune function, healing and athletic performance to reduced levels of inflammation, cancer protection, and many more. Most importantly - coconut tastes great!! As with all things though, moderation is key - and yes, it is possible to get too much of a good thing!

If you're not asleep after reading this and would like to read more here are links to a couple of good research articles regarding coconut and atherosclerosis, MCTs and fat oxidation, and the effect of MCTs on serum lipoproteins and liver function.

Now, was that such a hard shell to crack?

Comments...

Cutting Through The Fat...

2010-08-09T17:25:00.000-07:00

Fatt. Why the extra 't'? Because generally fat(t) is made out to be the bad guy, a four-letter word so to say. We have the healthcare system, government and numerous health organizations to thank for the common, long held belief that dietary fat is evil. This is not the case, look at few examples in the literature here, here, and here. This is not to say that some fats aren't better choices than others however. Here's a quick lesson detailing some important facts on fats.

There are two major subclasses of fat - they are saturated and unsaturated. Saturated fats are carbon chains with no double bonds and are solid at room temperature. Unsaturated fats are carbon chains containing, one - (monounsaturated), or more - (polyunsaturated), double bonds in the chain. Unsaturated fats, by nature, are liquid at room temperature. Unsaturated fats are solidified through the process of hydrogenation which results in the formation of Trans fat, which is neither natural nor healthy in most cases. (For a more in-depth look at each fat type click on the links above.)

Now let's look at omega-3 and omega-6 fatty acids. Both are 'essential' fatty acids meaning that the body needs them. Unfortunately, our diets tend to be VERY omega-6 heavy and low on the omega-3 side. Long chain omega-3 fatty acids are primarily found in fatty fish (salmon, tuna, etc.) and grass-fed meats. The omega-3's host a myriad of benefits such as mental function, immune enhancement, inflammation control and cardiovascular health. Omega-6 fatty acids are present in high amounts in vegetable oils, nuts, flax, etc. While essential and important the omega-6's tend to be pro-inflammatory, and immune suppressive in high amounts. The ideal ratio of omega-6:omega-3 fatty acids is 1:1 or 2:1. The Standard American Diet (SAD) has most individuals coming in with a 10:1 -25:1 ratio. This ratio imbalance has been linked to many serious, deadly health effects like, heart attack, stroke, insulin resistance, diabetes, depression, schizophrenia, ADHD, Alzheimers, arthritis, obesity, accelerated aging, and many others. So, TAKE YOUR FISH OIL!!!

The omega-3's aren't the only good guys on the field though. There are other fats that have been found to have beneficial health effects also. Many of these lipids are currently being further studied to solidify their positive health implications. Here's a quick look at some of the new up and comers.

Phosphatidyl Choline is the primary fraction of lecithin (think egg yolks). Phosphotidyl choline provides a bioavailable, timed release choline source. Both choline and lecithin have properties that may aid in liver, cognitive, cardiovascular and reproductive health along with fetal development, and enhanced physical and athletic performance, (article), (article).

Medium Chain Triglycerides (MCTs) are most commonly sourced from coconut. (This is why coconut is SO good for us!!) Even though these fatty acids are saturated, they are short (8-12 carbons). This results in the body absorbing and metabolizing them differently than longer chain triglycerides. MCTs may play important roles in energy delivery for athletes, weight and appetite control in those looking to get lean, and have been shown to have positive effects on immune function and heart disease prevention.

Conjugated Linoleic Acid (CLA) has been touted for its anti-carcinogenic properties for over 20 years. CLA has also been associated with reduced inflammatory response and cardiovascular disease as well as, increased lean body mass and reduced fat mass in overweight individuals, (article), (article). CLA is naturally present in grass-fed beef and milk from grass-fed cattle.

There you have it. The fat has been chewed. Now it's up to you to decide which fats you're going to choose.

Comments...

The Heart Stopping, Bone Shattering Truth about Calcium Supplements...

2010-08-02T16:43:00.000-07:00

All of our lives we've been coached to "drink our milk" and that calcium will make our bones strong driving many, especially women, to believe that weak bones and hip fractures are inevitable if copious amounts of milk are not consumed and/or a calcium supplement is not taken. There are MANY calcium supplements on the market and I would guess that everyone reading this knows someone that currently takes one. As is true with many supplements, we are led to believe that extra calcium, (in the form of supplements) will protect our bones and make us healthier.

Unfortunately some new research has shown that taking a daily calcium supplement may increase
heart attack risk. The study found that calcium supplementation resulted in a 30% greater risk of heart attack among healthy women. Additionally, small increases in stroke and overall mortality were also observed. The observations are exclusive to calcium supplement use; as high levels of dietary calcium had no deleterious effects. Couple these findings with the relatively insignificant effect that calcium supplements have
on fracture prevention and it becomes fairly obvious that calcium supplementation is generally - not all that it's "cracked" up to be.

This isn't to say that calcium can or should be avoided - it's necessary not only to build and maintain teeth and bones, but it also plays a role in blood clotting, nerve function, muscle contraction, blood pressure and acid/base regulation. The underlying message here is: If it's possible to get adequate amounts of a nutrient through diet alone don't rely on a supplement to do it for you.

Cruddy Diet + Supplements = One Foot In The Grave
Lean Grass-Fed Meats + Wild Caught Fish + Vegetables + Good Fats + Some Fruit = Long Healthy Life.

Comments...

The Performance Edge: Ingredients for Success

2010-07-25T14:25:00.000-07:00

It's racing and competition season. A strong training program and a solid nutrition plan are key factors for performance, recovery and overall health regardless of whether you're an endurance athlete, crossfitter, climber, etc. From a nutrition standpoint, success lies in using high quality 'ingredients' at the correct times. Here's a quick summary of what you need, why you need it, and when it's most effective. Combine these guidelines with a smart training program and adequate hydration and you'll be unstoppable!

Carbohydrate (Carbs)
Why: Carbs are the primary fuel source for muscles during exercise. It is important to keep muscle glycogen levels high in order to perform optimally and avoid "hitting the wall", "bonking", or what I like to refer to as "I got nuthin' syndrome".
When: Contrary to popular belief 'carb loading' and glycogen replenishment isn't a day long project. The body and muscles are most receptive to a carbohydrate load immediately post-workout. Additionally, some fast-digesting carbs before and during workouts may be necessary to maintain glycogen stores during long workouts and races.
What: The best carb choices aren't the first that come to most people's minds. While they may taste good; pasta, bread, bagels, cereal, and other grain products are not the most optimal fuel sources. Among many other negative effects, they are comparably low in vitamins, minerals and fiber when placed against fruits and vegetables such as yams, sweet potatoes, and bananas.

Protein
Why: Muscle breakdown naturally occurs following exercise and protein is key in reversing this process. Protein is built from amino acids; the Branched Chain Amino Acids (BCAA's), valine, leucine, and isoleucine, are the 'Big Three' when it comes to muscle building and repair.
When: Like carbohydrate, the BCAA's are most effective in the immediate post-exercise period. Combining high quality animal protein with high quality carbohydrate helps the muscles both refuel and rebuild, resulting in improved recovery and a stronger next workout. Additionally, it is important to consume adequate protein throughout the day in order to keep the muscles in an anabolic state.
What: Animal proteins from lean, grass-fed, omega-3 rich, organic meats and wild caught fish, are the best sources of BCAA's and the most effective for muscle recovery. Replacing grains and starches with high quality animal sourced protein both post-workout and throughout the day is a great way to reduce recovery time and enhance performance in your next workout.

Fat
Why: Fat is often treated as the "Bad Guy", but it is simply not true! The body needs fat for energy, absorption of fat soluble vitamins - A, D, E and K, cell formation, temperature regulation, healthy skin, and much more. Fat also promotes satiety and adds enjoyment and flavor to meals.
When: Fat should be incorporated in all meals and snacks with the exception of heavy loads immediately pre- and post-workout, as it slows nutrient absorption and digestion. Rapid delivery and absorption of carbohydrate and protein during these periods is necessary to promote optimal refueling and recovery for performance focused athletes.
What: Focus primarily on long chain mono- and polyunsaturated fat sources. Avocado, fatty fish, walnuts, and macadamia nuts make good choices. Although highly saturated, coconut is also an excellent choice. Coconut, coconut oil, coconut milk and other pure coconut products are rich in medium chain triglycerides which among other benefits help to support healthy immune function.

Now you've got the full recipe for training, racing and competition success. As with all recipes, quantity and quality of the ingredients can make or break the finished product. And a very wise person once said, "You can't out train a cruddy diet."

**These guidelines are geared toward a performance focused athlete. If weight loss and leaning out are your goals the recipe looks a little different.**

Comments...

I Really Want to Eat Paleo But...

2010-07-18T14:47:00.000-07:00

A recent comment left on my blog by an anonymous visitor reads, "So how about a person who really wants to eat paleo but really hates vegetables? What do I do? I don't want to be miserable every time I eat..." I've taken some time and thought about this a lot of different ways, but the answer always comes out the same and here it is - ready or not...

Let's first look at why vegetables are so darn important in the first place. Mom was right - they're good for you! From a nutrition standpoint vegetables are nutrient 'power-houses'. Some vegetables score higher than others, but overall they are a great source of fiber, vitamins, minerals, antioxidants, phytochemicals, etc. Additionally, non-starchy vegetables are low in calories, and provide bulk to fill you up. Vegetables also help to maintain a favorable acid/base balance in the body and blood. The Standard American Diet (SAD) favors acidosis - grains, dairy, salt (the chloride portion), and meats along with exercise contribute to a net acid load. A state of acidosis results in bone demineralization, muscle catabolism, hypertension, exercise-induced asthma, stroke, kidney stones, etc... Vegetables and fruits help reduce this acid load due to their alkalinity or base favoring properties.

Okay, now to address the "I don't like vegetables" problem. First, I've got a few questions. You don't like ALL vegetables? When is the last time you've tried them, how were they prepared and did you give them a fair shot, or go into it with the 'preconceived' notion that they were going to be awful? The mind is very powerful and you have the ability to tell yourself that spinach, broccoli, etc. are going to taste terrible before even trying them. My suggestion is to keep an open mind, try some new recipes and preparation methods. If you don't like raw broccoli, try it steamed. Sautee spinach into your eggs or meat. Try roasting, grilling, and baking veggies with different herbs, spices, and oils. Have fun and be creative.

Unfortunately, there is no substitute for the real thing - don't be fooled by 'green powders', pills or juices. And, not eating vegetables is not an option if you "REALLY" want to eat Paleo. Keep in mind that getting kids to try new foods can take 5-7 exposures to the food before it's accepted. Give yourself time, your tastes will change and you will soon find that grilled zucchini, steamed broccoli, and spaghetti squash 'sound good'. Remember your first experience with alcohol (beer, hard liquor, etc.), did you like it?

Here's another way to look at it- do you like going to work every day? Odds are probably not; but, you like the paycheck and benefits right? If you "REALLY" want to eat Paleo and every single vegetable on this list makes you "miserable" then that might be the way to think about it. Keep in mind the health, performance and appearance benefits a Paleo diet (with vegetables) will give you. My hunch is, in time, you'll find you enjoy the way you feel so much that eating vegetables will actually be 'worth it'. And who knows, you may actually start liking them... Hey, stranger things have happened!

Comments...

The Kids Are NOT Alright...

2010-07-12T15:27:00.000-07:00

Childhood obesity - it's a 'growing' problem. In fact, according to a recent study published in the International Journal of Obesity, in the last 20 years the number of overweight/obese 6-11 year olds has doubled and in 12-19 year olds it's tripled. Additionally, overweight/obese kids and teens are more likely to become overweight/obese adults and suffer the consequences (diabetes, cardiovascular disease, etc.) of the extra pounds. These "weighty" facts create a scenario in which parents may soon outlive their children.

How did it get to this point? Enter televisions (in every room), computers, video games and all the conveniences that make physical activity of any type obsolete. Couple that with that fact that drinking just one 20-ounce soda per day for one year will leave you with 16 additional pounds. Additionally, 45% of the vegetables eaten by 8-18 year olds are... FRENCH FRIES! And - the number and size of meals consumed away from home just keeps getting larger. A recent CBS news report reviewed the nutritional information of so called "Kid's Meals" at some popular restaurants. The results - "Holy Hamburger!" No wonder we've got an epidemic on our hands! I highly recommend looking at the pictures and reading some of the nutrition stats - it will definitely make you reconsider telling your child that he or she has to finish dinner before having dessert...

Restaurants and technology aren't the only forces we're fighting. Enter - the grocery store (cue horror movie music)... A recent study conducted at Yale University reports that kids are drawn to products and packages with cartoon characters. The study found that 52-55% of kids said that crackers and snacks with cartoon characters on the package "tasted better" than those without. Consider the types of foods that use this packaging - we're not talking fruits, vegetables and meats here. I have yet to see Tony the Tiger pitching for broccoli... Take home message - beware of Elves manufacturing cookies and crackers in a tree, Leprechauns going by "Lucky", and 'Cheesy' Cheetahs wearing sunglasses.

Don't let your kids fall into the 'Fat Trap'. Teach them that vegetables don't need to be 'French-fried' to taste good and that dinner doesn't originate in a 'paper bag'. Take them outside and turn off the TV - they're counting on you!

Comments...

Not So "Sweet Suprise" - Fructose Makes Blood Pressure Rise...

2010-07-03T16:10:00.000-07:00

High Blood Pressure also known as "The Silent Killer", or medically speaking - Hypertension... I would bet that everyone reading this knows at least one person that has it. Over 65 million Americans (1 in every 3) have high blood pressure; odds are you're in a room with one or more of them right now. There are several risk factors for developing hypertension, some that can be controlled and others that cannot. The uncontrollable include: age, gender, genetics or family history, and ethnicity. The controllable are lifestyle related factors such as smoking, inactivity, stress, obesity and last but not least - diet.

Dietarily speaking, salt has taken most of the heat for causing hypertension, followed closely by fat and red meat. The DASH Diet (Dietary Approaches to Stop Hypertension) became popular based on these assumptions. Now some new research is showing that sugar, namely fructose, may have a roll in the blood pressure game. Research conducted at the University of Colorado Denver and published in the Journal of the American Nephrology Society, demonstrated that an intake of 74 grams or more of fructose per day (the equivalent of 2.5 sodas) was associated with 26% to 77% higher odds of having high blood pressure.

The timing of this study is GREAT - the Corn Refiners Association is currently pushing its "Sweet Surprise" campaign making high fructose corn syrup seem almost 'healthy'. (I highly recommend taking in the video commercial on the right hand corner of the page - first rate entertainment for sure!!) Caution: It may make your blood pressure rise...

I've said it before and I will say it again, and again, and again... "Sugar is, as sugar does." Base your diet on lean meats, lots of non-starchy vegetables, healthy fats from avocado, coconut, olive oil, etc., add a little fruit for an occasional treat and "The Silent Killer" will never sneak up on you!!

Comments...

What's Wrong with Perfect Abs?

2010-06-27T12:36:00.000-07:00

The perfect body - chiseled abs, muscular legs, bulging bi's, etc.,- it's a dream for many and a reality for few. Regardless of who you are or what you say your diet, fitness and health related goals are - "looking better naked" is likely somewhere in the mix. While a healthy diet and exercise program are important many men and women take things to extremes. These "hardcore" individuals may look great on the outside, but on the inside it's another story.

Overtraining, inadequate diet, low body fat and excessive stress in women often results in amenorrhea. A condition defined as the absence of menstruation due to abnormal hormonal changes and/or low energy availability. The amenorrhic state is associated with infertility, osteopenia and many other detrimental health effects. While there is a great deal of information available about the effects of overtraining and inadequate diet in women this is not the case for men. But, some recent research has changed that.

Last week at the annual meeting of the Endocrine Society, Doctor Andrew Dwyer of Massachusetts General Hospital reported that men may experience a similar condition. High training loads, inadequate diet, weight loss and low testosterone levels in males may lead to a condition referred to as hypogonadotrophic hypogonadism. The male subjects presenting with 'overtraining' symptoms had decreased athletic performance levels, low body weights, body fat percentages and testosterone levels. The researchers also reported that when one of the males gained 6 pounds his testosterone levels normalized and another subject decreased his training load and saw a similar increase in the male hormone.

Having a 'rockin body' is great, but how much are you willing to risk for a 6-pack? Eat the right foods in the proper amounts, train smart and sleep much!! Your body, your mind and your woman/manhood will thank you.

Comments...

Healthy "Guidelines"???

2010-06-20T13:01:00.000-07:00

The Dietary Guidelines by definition, are a set of recommendations made by the United States Department of Health and Human Services and the Department of Agriculture. The guidelines outline the USDA's dietary advice to promote health and reduce risk of chronic disease. The guidelines are revised every 5 years - and this year, their number is up. The USDA released the preliminary version of the new guidelines last Tuesday. And guess what? Not much has changed... In fact, 'not much has changed' has been the story for the last 30 years! There's a quote that goes, "If you keep doing what you've always done, you'll keep getting what you've always got." This rings true for the virtually unchanged guidelines and the condition of the nation's health. Over the past 30 years the number of American's that are overweight and obese has skyrocketed. Additionally, cases of diabetes, heart disease, diet related cancers, and overall healthcare costs have risen to match. Nonetheless, once again, little is changing - and the small changes that have been proposed are likely not going to make a great deal of difference.

On a positive note the Dietary Guidelines Advisory Committee has acknowledged the lack of progress and states that the 'new' recommendations are aimed at "an American public of whom the majority are overweight or obese and yet undernourished in several key nutrients." The new guidelines supposedly 'recognize' that the recommendations outlined are not 'easy for people to follow' and call for improvements in nutrition literacy and cooking skills to promote the use of fresh foods prepared at home.

Will the 'new recognition' and slight changes make a difference? I'm not holding my breath... For what it's worth here's a look at what's changed from the 2005 guidelines:

     -Saturated fat limits have been decreased from 10% of total calories to 7%. Emphasis is put on replacing saturated fats with "more healthy" mono- and polyunsturated fats. All I can say is - No Comment...
     -Trans fat recommendations have been lowered from 1% of total calories to 0.5%.
     -Sodium intake has been reduced from 2300 mg/day to 1500 mg/day.
     -Recommendations have been made to consume two, 4 ounce servings of seafood/week to obtain 250 mg/day of Omega-3 DHA and EPA.
     -The guidelines for protein and carbohydrate remain the same, but the 'expert' panel is calling for a shift to a more plant-based diet. Additionally, they are recommending focus on nutrient dense rather than energy dense foods.

That's it, and by the looks of it we're still being told to "Go with Grains", fear fat, and limit meat consumption... My prediction, we're going to "keep getting what we've always gotten".

Comments...

Not So "Natural" Flavors...

2010-06-13T07:57:00.000-07:00

Walking through the aisles at the grocery store there are hundreds of packaged, canned, processed foods. Many of these products have flashy labels and are plastered with messages like 'high in fiber', 'lowers cholesterol', 'strengthens immune system', etc. These messages lead shoppers to believe that the products are healthy and may actually fix their current health conditions. Furthermore, the nutrition label might not even look too bad. But... then there's the ingredient label - it's the tiny print - filled with strange words that are unpronounceable to all but the most advanced food scientists and chemists. Most shoppers completely ignore this lengthy list focusing on the nutrition facts alone. Have you ever wondered what maltodextrin, BHT, and yellow #5 actually are? Wonder no more! Here's a look at some of the most common food additives, what they are, where they're at, and what you need to know about them.

Butylated Hydroxytoluene and Butylated Hydroxyanisole (BHT and BHA)
What they are: Antioxidants used to preserve fats and oils.
Where they're at: cereals, granola bars, beer, breads, crackers, etc.
FYI: BHT and BHA are derived from petroleum (click the link for a definition). BHA has been shown to cause cancer in animal studies and the Dept. of Health and Human Services has catagorized it (BHA) as "reasonably anticipated to be a human carcinogen".

Artificial Flavors
What it is: A clever name for a whole bunch of 'allowable' chemicals like - phenylacetaldehyde, butyl alcohol, etc....
Where it's at: Almost EVERY packaged product on the shelves, from Wheat Thins to granola bars.
FYI: The label just says 'artificial ingredients', you never know exactly which ones.

Evaporated Cane Juice, Dextrose, Corn Syrup, High-Fructose Corn Syrup, Agave Nectar, Maltodextrin
What they are: SUGAR!!
Where they're at: Breads, cookies, yogurt, protein bars, soy milk, chicken sausage, deli meats, crackers, candy, ice cream, soda, ketchup, canned fruit, cereals, salad dressings, pudding, chips, etc.
FYI: Sugar is as sugar does. "Natural", "Organic", "Pure", etc. all result in the same thing - insulin spike and fat storage.

Saccharin, Acesulfame Potassium (Acesulfame-K), Sucralose, Aspartame
What they are: Calorie free sugar substitutes.
Where they're at: LOTS of 'No Sugar Added', 'diet' products - sugar free pudding, jello, ice cream, diet soda, yogurt, gum, toothpaste, etc.
FYI: The FDA says they're okay, but many people report unfavorable side effects such as dizziness, and headaches. Additionally, many artificial sweetners have been linked to cancer in animal research and even though sugar free, they still cause an insulin response in many people.

Modified Food Starch
What it is: Starches modified to change their response in different temperatures, used to thicken, emulsify, or change food texture.
Where it's at: Many diet foods, processed foods, cookies, frozen and boxed meals, etc.
FYI: These starches can come from potato, wheat, rice or corn.

Sodium Nitrate and Nitrite
What they are: Preservatives used to maintain pink color in meats and fish, and to prevent bacteria from growing.
Where they're at: Deli-meats, hot dogs, bacon, packaged meats, sausage, canned meats, etc.
FYI: Both Sodium nitrite and nitrate, when they react with amino acids, form nitrosamines which have been shown to cause cancer.

Interesterified Fat
What it is: A trans-fat alternative made by chemically blending hydrogenated oil with non-hydrogenated oil.
Where it's at: Margarine, baked products, cookies, crackers, canned soup, frozen meals.
FYI: This type of fat has been shown to stimulate an increase in blood glucose levels and decrease the insulin response as well as increase the LDL:HDL ratio. BAD!!

Carmine or Cochineal Extract
What it is: A dark-crimson colored pigment.
Where it's at: yogurt, juices, candy, yellow cheeses, imitation lobster and crab meats, popsicles.
FYI: It comes from the dried bodies and eggs of the Dactylopius coccus (it's an insect...)

Hydrolyzed Vegetable Protein (HVP)
What it is: A flavor enhancer most often made from soy.
Where it's at: Jerky, canned soup, meat flavored products, frozen meals
FYI: MSG is a 'hydrolyzed protein' product.

Ascorbic Acid
What it is: Vitamin C.
Where it's at: Juices, cereals, fruit snacks, applesauce, etc.
FYI: It can be used as a preservative, but often it is used to make an nutrient void food appear 'healthy' - 'Contains 100% of your Vitamin C needs'.

Carrageenan
What it is: Extracted from red seaweed, it serves as a stabilizer, emulsifier and thickener.
Where it's at: Ice cream, cool whip, yogurt, pudding, jam, etc.
FYI: In animals carrageenan has been shown to cause ulcers, digestive cancers and colon inflammation.

Lecithin
What it is: An emulsifier and antioxidant used to prevent fat from going rancid.
Where it's at: Margarine, nut butters, ice cream, packaged baked products.
FYI: Lecithin can come from either egg yolks or soy.

Blue #1, Blue #2, Red #3, Red #40, Yellow #5, Yellow #6
What they are: Food dyes.
Where they're at: Green, blue, red, yellosw, orange, pink, and purple colored foods - juices, candy, cereal, yogurt, canned fruit, pudding, mixes, etc.
FYI: Blue #1, Blue #2, Red #3, Yellow #5 and Yellow #6 have been linked to cancer in animal studies. Additionally, the Yellows have been tied to concentration and learning disorders in children.

Propyl Gallate
What it is: Often used with BHA and BHT, it's an antioxidant used to prevent rancidity of fat.
Where it's at: Jerky, sausage, oils, margarine, mayonnaise, many fatty foods.
FYI: Studies in animals have linked Propyl Gallate to brain cancer.

Well, there you have it a 'short list' of the many food additives and preservatives that are being dumped into packaged and processed products. My advice - stick primarily to foods that don't need labels- vegetables, fruits, fresh meats, etc. And when buying packaged products, check out the ingredient list and remember - Less is More!!

Comments...

(Dys)"Functional" Foods....

2010-06-07T12:43:00.000-07:00

Definition:
Functional or Medicinal Food: Any healthy, or in some cases unhealthy, food claiming health promoting or disease preventing properties. These foods include processed food products and foods fortified with heath-promoting additives.

Take a walk down any grocery store aisle and it's easy to see just how large the functional food movement has become. The aisles are over-run with products fortified with probiotics, omega-3s, sterols, stanols, vitamins, energy, and the list goes on. There's soda, juice and water with added vitamins and minerals, bread and cereal with omega-3 fatty acids, margarine and peanut butter with plant sterols and stanols, pomegranate and acia infused juices, snacks, etc... The functional food industry, according to market researcher Packaged Facts, is a $160 billion business and sales are growing at 7% annually.

A recent feature in Forbes Magazine looks at the growing functional food trend, the science behind the claims, and if the benefits really exist. Surprise! These 'magic' foods aren't all they say they are! But guess what? They sell. And my guess is they will continue to do so. Next time you get into a discussion with someone that thinks their daily vitamin enhanced water, omega-3 fortified cereal, probiotic yogurt combo covers all the bases, tell them what you know to be true... Eat grass-fed meats, vegetables, heart healthy fats, some fruit and take fish oil - it's simple, it works and there's no need for fortification.

REAL Food = REAL Health Benefits everything else is questionable at best.

Comments...

The "Paleo" Cookie...

2010-05-31T08:51:00.000-07:00

Sorry, this isn't going to be a recipe post - it's a "time to face the reality of what eating Paleo really means" summary. The short definition of what the Paleo diet includes is lean meats, lots of vegetables, heart healthy fats, and some fruit. But, many people follow what I like to call a "Pick and Choose Paleo Diet", justifying feasts of 20 ounce ribeyes, dried fruit and nuts, frequent LaraBars, 'Paleo' versions of cookies, bread, ice cream, etc. by saying "it's Paleo friendly". It's these same people that wonder why, even though eating 'Paleo', they are unable to get lean, improve performance and reap all the benefits of a truly 'Paleo' diet.
I am going to tell you about one of my former athlete clients, we'll call him/her 'Pat'. Pat wanted to lean out for the upcoming racing season. I provided Pat a meal plan and put A LOT of time and effort into helping Pat get 'dialed-in'. Nothing seemed to be working based on the feedback I was getting. So, I had Pat keep a very detailed food and training journal for me and guess what?? Pat was in fact eating 'Paleo', but decided that vegetables were over-rated and traded some of them with fruit. Additionally, Pat drank the 'Post-workout recovery' smoothie, for breakfast or sometimes an evening snack, AND substituted LaraBars, 'Paleo' pancakes, cookies, etc., for protein and fat in snacks. Ummm... To make a long story short let's just say... "Houston We Have A Problem."
I am going to go out on a limb here and say that I'm fairly certain Paleolithic men and women were not whipping up smoothies, batches of 'Paleo' cookies, pancakes, ice cream, etc. In fact if you dig into the research you'll find that our Paleolithic ancestors only got 'treats' (fruit and nuts), seasonally, and then there's the harvest and preparation factors. Have you ever tried to break open a coconut, dried fruit without a dehydrator, or eaten nuts out of the shell? That's right, no 5# bags of walnuts from Costco sitting on the shelf... It was a harsh world back then...
All that being said, a 'Paleo' cookie, Larabar, or other 'Paleo' friendly 'treats' aren't necessarily off limits. But remember these are 'treats' and should be eaten as such - in MODERATION!! So next time you find yourself questioning if this 'Paleo thing' is actually working, try living like a real caveman and we'll talk.

Comments...

Solving the Meat Label Mystery...

2010-05-23T10:41:00.000-07:00

Health organizations, dietary guidelines and the media have led us to believe that the consumption of meat, especially red meat, leads to an early grave. Red meats (beef, pork, lamb, etc.) have long been linked to cancer, heart disease, diabetes and early death. Well, times are FINALLY changing and a recent Harvard Study concluded that the risk associated with red meat is for the most part from the processed variety. What that means is that the saturated fat in steaks, hamburgers, chops, roasts, etc. may not be 'deadly' as previously thought. But processed meats like bacon, sausage, deli meat, ham, hot dogs, etc., which are high in salt, preservatives, nitrites, and nitrates, are more worrisome. The study showed that frequent consumption of processed meat products increased the risk of developing heart disease by 42% and diabetes by 19%.

Unprocessed, grass fed, hormone-free, organic meats are by and far the best for nutritional, environmental, and ethical reasons. Walking down the meat aisle it's easy to get drawn in by meat package label claims like 'all natural', 'USDA Choice', and 'free range'. But knowing what all those claims mean and making the best choices isn't easy. Here's a quick primer to help you take the mystery out of buying meat.

Free Range
Products: Chicken, other poultry, eggs.
What It Means: The chicken or other bird must 'have access to the outdoors for 51% of its life'.
What It Doesn't Mean: The bird is running free in a large pasture. Often, 'outside' is a small pen.

Antibiotic Free
Products: Beef, Pork, Poultry, etc.
What It Means: Exactly what it says and that it's going to cost about $2 more per pound.
What It Doesn't Mean: The meat is organic.

Organic
Products: Beef, Pork, Poultry, Eggs, etc.
What It Means: The animal was fed organic feed and 'had access to' a pasture.
What It Doesn't Mean: The animal was grass fed. The USDA standards have been questioned in many cases.

USDA Choice
Products: Beef
What It Means: The USDA 'grades' beef based on it's fat content (marbling) and its age. 'Prime' has the highest degree of marbling, followed by 'Choice' and then 'Select', which is the leanest.
What It Doesn't Mean: That it is truly the best 'choice'.

All Natural
Products: Primarily Beef and Poultry
What It Means: Not much. The product claims to be 'minimally' processed and to have no 'artificial' ingredients. The USDA doesn't strictly regulate the use of this claim. Buyer Beware!!
What It Doesn't Mean: That the product is organic, grass fed, or free of added ingredients.

Choose your meats carefully! Be informed. Look for grass-fed, organic, unprocessed, lean meats. Your body and the environment will thank you!

Comments...

The Not So 'Sweet' Stats on Bottled Drinks...

2010-05-12T06:34:00.000-07:00

Fact: Americans consume an average of 66 pounds of ADDED sugar each year. This much extra sweet stuff helps explain our current obesity, metabolic syndrome, diabetes epidemic. The "white stuff" is found, most abundantly, in refined, processed, packaged foods and beverages (this includes sodas, juices, teas, coffee, etc.)

How many times have you watched someone dump excessive amounts of sugar into their coffee and wanted to say, "why don't you have some coffee with your sugar"?? Or watched a friend drink two or three 20 ounce bottles of soda? Well, those examples are fairly obvious, but have you ever thought about what makes that Snapple, Vitamin Water or fruit juice taste so good - you guessed it SUGAR!! Here's a neat slide show from "Eat This, Not That" comparing the amount of 'junk' food it would take to get the same amount of sugar as is in some bottled beverages. So, what'll it be a 16 ounce can of Rockstar Energy Drink or 7.5 Chocolate Drizzled Rice Krispie Bars??

And there's more! On the food side of things, the KFC "Double Down" Chicken Sandwich is all over the press. It's a 540 calorie fried chicken, bacon and cheese sandwich (with no bun). While it's far from a 'healthy choice' it is considerably better than alot of restaurant offerings. Check out this article comparing how many "Double Downs" some restaurant meals are equivalent to.

To sum all of this up - stick with what you know. Lean meats, vegetables, some fruit, fat from avocado, coconut, olive oil, nuts, and drink water!! Your body will thank you!

Comments...

Need a Snack??? Try Kale Chips!

2010-05-09T13:11:00.000-07:00

It's recipe time! If you're looking for something different and easy to make give Kale Chips a try. These make a great snack, and if Kale's not your thing, this procedure also works well with zucchini and eggplant too. I have to warn you though - it's VERY easy to eat the whole batch! Give them a try and let me know what you think!

Kale Chips

Ingredients:

1 bunch Kale

Olive Oil

Seasonings (your choice)

Procedure:

1. Separate and wash kale leaves. (Or buy a bag of pre-washed kale.)

2. Tear kale into medium to large sized pieces. (It will shrink a lot as it loses water!!)

3. Place in a single layer on a cookie sheet. (I line mine with a sheet of aluminum foil for easy clean up!)

4. Drizzle or spray well with olive oil.

4. Season to your taste. I use garlic powder and a salt-free seasoning blend like Mrs. Dash. Experiment to find out which flavors you like best!

5. Bake at 375 degrees for 15-20 minutes until they are dry and crunchy. Watch the chips carefully - they go from done to ashes extremely quickly. I speak from experience...

6. Now the hard part... Try not to eat them all at one time! Enjoy!

If you're in search of quick, portable, Paleo friendly protein snacks check out Paleo Brands grass-fed jerky. It's AWESOME!!

Comments...

The "Shake" on Salt

2010-05-03T04:51:00.000-07:00

It's been all over the news lately, salt is quickly becoming the new trans fat and high fructose corn syrup. On April 20, 2010 the Institute of Medicine (IOM) released a statement asking the FDA to regulate the amount of sodium (salt) allowed in foods. The organization sites that a reduction in sodium intake may prevent 100,000 deaths per year from conditions related to high blood pressure, such as heart attack, stroke, kidney failure and heart failure.

The recommended maximum intake level for sodium is 2,400 mg, (about 1 teaspoon) per day. The average American gets AT LEAST 3,400 mg, (about 1.5 teaspoons) per day. This salt is coming not only from the shaker on the table, but it's also in everything from cereal to some spices. Check out this slide show from WebMD for a quick lesson on sodium and where it hides and here's a look at the salt content in fast food. Sodium also occurs naturally, in small amounts, in fruits, vegetables and meats and... it is essential to life! But, more is not always better!

Besides it's effects on blood pressure, salt also contributes to a net acid load in the body, as do grains, dairy and meats. The body needs to maintain an alkaline (base) environment and must buffer the acid from the chloride portion of salt. This can be accomplished by eating lots of fruits and vegetables and with calcium, magnesium, and potassium stored in the body, if fruit and vegetable intake is inadequate. Acid-base imbalances lead to the development of osteoporosis (due to calcium being stolen from bones to buffer the acid load), high-blood pressure, stroke, kidney stones, asthma, stomach cancer, insomnia and motion sickness.

I often see and work with people that believe they are eating 'Paleo' or 'Clean' but use and eat generous amounts of sea salt, soy sauce, deli meats, canned tomatoes, salted nuts, etc... There are lots of salt free flavoring options out there too. Try lemon or lime juice, fresh or dried herbs, coconut oil, olive oil, or just enjoy the food you are eating for its natural flavor - you might be suprised at how good it is!

Are you going to rethink your 'salty' habits or just take this with a 'grain of salt'???

Comments...

Fuel as Rx - Live & In Person!

2010-04-25T08:39:00.000-07:00

This weekend I had my first Paleo 'road show' at CrossFit Lincoln. We talked about Paleo strategies for endurance athletes, post workout meals, diet and hormones, intermittent fasting, lectins, how the apply Paleo to 'life' and lots more. I had a super motivated, enthusiastic audience with lots of great questions. It was an awesome experience and I can't wait to do it again!

Comments...

Listen Up!!

2010-04-19T04:56:00.000-07:00

Recently I was invited, by Stephen Cooper, to be the consultant dietitian for Boot Camp Pasadena. "Coop", is pro-Paleo and has asked me to help his boot campers with their nutrition. I LOVE helping people get going on the path to optimal health and performance through nutrition and smart exercise, so this was a great fit!

Last Thursday evening I recorded a teleseminar with "Coop" and some of his boot campers. It was so much fun! We talked about Paleo friendly meal and snack ideas, pre/post workout nutrition, fat loss, meal timing, supplements, pre-made paleo meal sources, and lots more!

Now it's your turn! So, Listen Up - here's the link to the Boot Camp Pasadena blog where you can access the teleseminar. Let me know what you think**!!

**Disclaimer** - This is only the third teleconference I've done - so don't be too hard on me!

Comments...

What Would a "Real" Dietitian Say About Paleo?

2010-04-11T14:53:00.000-07:00

I recently recieved an email from Karl, a strength and conditioning coach in Edmonton, Canada. Here's what he wrote:

Hi Amy,

I am a strength and conditioning coach in Edmonton who has recently (9 months) transitioned to a Paleo Diet and have experienced many wonderful changes in the process. I have also helped some of my athletes/colleagues move away from the food guide and closer to our genes, which is exciting.

Recently, I had someone comment on a friend's blog as a skeptic, wondering what a 'Real' dietitian would say about the Paleo Diet...which is why I am emailing you.

If you could spare a few minutes, I would love to hear what you have to say about eating Paleo. I have read your blog and haven't come across a specific post on this subject. I have linked your most recent post in the hopes of promoting some common sense in the scientific world.

Thanks for your time,
Karl

I get this type of question A LOT!! Since I am a Registered Dietitian, and a member of the American Dietetic Association, people tend to think that I am a pro-food pyramid, anti-fat, whole grain pushing professional. Well, that's not the case and here's why...

In college the Ancel Keys' studies, China study and many others were hammered into my brain. I will be the first to admit that I WAS sold on the whole low-fat, high carb, food pyramid way of thinking. I ate the text book 'dietitian' diet for a LONG time (7 years), and guess what it got me. Uuuhhhh.... nothing. I take that back - a whacked out thyroid, overtrained, train wreck of a body. With the constant prodding of my friend Scott, I started thinking about the Paleo way of eating. I saw him doing it and watched his performance get better and better while mine seemed to ebb and flow in between injuries. I started digging into the research to see what the pros and cons of this 'Paleo' thing were. (A little background here, I got my bachelor's and master's degrees from Colorado State University, home of "The Paleo Diet" author Loren Cordain. Now, back when I was at CSU general consensus in the nutrition department was that Dr. Cordain was a "little off his rocker".) Once I actually read "The Paleo Diet", "The Paleo Diet for Athletes" and a whole lot of research papers, I was left with one conclusion. I needed to try this 'Paleo thing' for myself.

That leads me to where I am today. I know that the Paleo way of eating makes me feel GREAT, perform better than I ever have, and I rarely if ever get sick. There are a lot of people that think I'm a "little off my rocker", but I'm alright with that. I know how I feel. I also know all the benefits I am getting, from a health and disease prevention standpoint, by eating this way. When I am questioned by others in my profession I simply stick with the facts. It is extremely difficult to argue a diet that promotes eating lean meats, vegetables, fruits and heart healthy fats. It's all there; (carbs, protein, fat, vitamins, minerals, antioxidants, etc.), it's all unprocessed, and it's all backed up with research and most importantly 'real life' experiences - not just mice and monkeys!!

So, what does a 'real' dietitian have to say about the Paleo lifestyle? "Try it, you'll like it!"

Comments...

Don't "Waist" Your Sleep...

2010-04-06T05:16:00.000-07:00

These days we're all trying to squeeze more time into the day. This most often comes at the expense of sleep. Some people will tell you they "only need 5 hours", while this maybe true from a 'functional' standpoint, their health and waistline may be paying the price.

The effects lack of sleep has on the body are numerous - hormonal changes, blood sugar regulation, increased cancer risk, obesity and many more. Now there's even more research to support the arguement that sleep is NOT over rated when it comes to weight regulation. These new findings showed that subjects sleeping only 4 hours per night consumed about 600 more calories per day than those getting 8 hours of shut eye. The sleep deprived also experienced greater feelings of hunger and tiredness throughout the day. The study did find that less sleep equated to more physical activity, although the amount of extra movement did not make up for the additional caloric load.

So, which one is it - the Late Show or the Sack??? Your decision may 'weigh' more than you think!

Comments...

You Got Questions???

2010-04-01T14:29:00.000-07:00

I've got answers! Look out Nebraska, here I come... Fuel As Rx is on the road!! On Saturday, April 24th, I'm having a Paleo Party at CrossFit Lincoln, (really a Paleo Nutrition Seminar - in my world, that is a party...). Phil and his team have invited me to talk about all things Paleo.

Here are just some of the topics we'll be covering:

Post workout nutrition
Paleo for endurance events and athletes
Effects of grains and lectins on the body
How the digestive systems works (and how to eat to optimize it)
Diet strategies for leaning out
Nutrient Absorption (protein, vegetables, fruits)
Number of meals per day and when to eat what
Carbohydrate loading - myth or fact
Fasting and athletic performance
Q&A - What are you wondering about?

The party starts at 9 am - see you there!

Comments...

So, A Cardiologist Walks Into A Bike Shop...

2010-03-23T18:03:00.000-07:00

The title of this post is the exact subject line of an email I got a few days ago from my friend Tim. We'll get to the rest in just a minute...

It's hard to convince members of the medical community that meat and fat are good and grains are bad. I know, I defended my oatmeal and whole wheat bagels for far too long! It wasn't until I actually tried Paleo that I became a believer and as a registered dietitian - it's a small miracle that I did. But, if it's possible for me, it's possible for anyone. Here's the rest of Tim's email:

Amy,

No punchline, but a cardiologist, regular customer of mine, (Tim owns a sweet bike shop in Rapid City, SD), came in to chit-chat about nutrition. He knows I've been Paleo for a couple of years, and thinks that the 'high fat and high protein' is gonna kill me. But, he came in to ask some questions, and seems interested.

The funny thing, we compared NMR lipid profiles and I'm destroying him, (if it's a competition). Just crushing!

Me: (Tim) - 2 years Paleo
HDL: 94 (very large particle)
LDL: 135 (all huge, fluffy pattern A)
Triglycerides: 45

Cardiologist - more or less 'prudent', low fat SAD (Standard American Diet):
HDL: 35
LDL: 110 (small, dense pattern B)
Triglycerides: 188

...and he thinks I need to lower my animal sourced foods (red meat, organs, natural fats) and put in some 'healthy grains'. Well, I got him to promise to read Gary Taubes' Good Calories, Bad Calories. He was impressed that I knew my stuff and beat him down on all the points he raised.

It'd be awesome to get a cardiologist to come around. He'd be able to affect many, many, many lives!

Tim

Comments...

Agave - The Not So "Good" Sugar

2010-03-18T13:20:00.000-07:00

Agave nectar has been sold to consumers as a 'natural', 'healthy' alternative to sugar. It is commercially produced from several varities of the Agave plant and is 1.4 - 1.6 times sweeter than sugar. Agave is marketed as a low-glycemic sweetener, meaning that it illicits a lower spike in blood sugar than other sweeteners. But does that make it better? Let's look at the true compostion of agave nectar.

Agave nectar, like table sugar, is a mixture of fructose and glucose. Sucrose (table sugar) and high fructose corn syrup have a fructose to glucose ratio of about 1:1. Agave, on the other hand, has a fructose to glucose ratio ranging between 7 and 9:1 making it considerably higher in fructose than glucose. What does that mean? Fructose has been shown to increase insulin resistance leading to fructose malabsorption, metabolic syndrome, an unfavorable blood lipid profile, diabetes, etc. So, more fructose, in a concentrated form, is NOT what anyone needs!

Agave nectar is like high fructose corn syrup on steroids - it's got even more fructose. Another con to ingesting too much fructose is that unlike glucose, which can be metabolized by nearly every cell in the body, fructose can only be metabolized in the liver. This creates a high risk for the development of fatty liver disease (that's not a good thing...).

The arguement will be that fructose is the sugar found in fruit, so if fructose is bad then fruit is bad. This is not the case. The concentration of fructose in fruit is much lower than that in sweeteners and fruit also delivers fiber, nutrients and water that the body needs.

That's the not so 'sweet' truth about agave nectar.

Comments...

Don't Let Gluten Clog Your Kid's "Pipes"...

2010-03-13T12:15:00.000-08:00

It's true, at one time or another, "all Mother Nature's creatures get constipated". This phenomenon is especially common in babies, toddlers and young children - and gluten exposure may have something to do with it. Some new research, (original article abstract) suggests that exposing infants to gluten during the first year of life, results in more "tummy troubles" later. Additionally, past work has shown that early gluten exposure increases the chance of developing celiac disease later in life.

Are wheat cereals, Cheerios, and, bread really necessary in a child's diet? The answer is NO! Infants and children do not NEED gluten. What they do need are energy containing macronutrients, vitamins, and minerals to help them grow, be strong and healthy. For infants breast milk is best. Slowly introduce solid foods - there is no need to rush the process. Focus on natural, sugar free, pureed fruits, vegetables and meats. If you decide to take the cereal route stick with a rice based, gluten free product. Start good nutrition habits early and you will never have to worry about your child being... "full of $h!t"!!

Comments...

2010-03-07T10:35:00.000-08:00

Definition:

Diet: (from Merriam-Webster's Online Dictionary)
1. a.) A food or drink regularly provided or consumed. b.) habitual nourishment. c.) the kind and amount of food prescribed for a person or animal for a special reason. d.) a regimen of eating and drinking sparingly so as to reduce one's weight.
2. Something provided or experienced repeatedly.

When you hear the word diet what comes to mind? For most it's probably got something to do with punishment, restriction and maybe rice cakes... The concept of going on a "diet" dates all the way back to the 1700's when the corset was invented. The Atkin's diet didn't appear until 1994, but the first low-carb diet was documented back in 1825.

The American Dietietic Association has an interactive diet timeline that illustrates popular diets through history. Just click on a year to see what diet craze was popular. Be sure to check out 1985 - it's my favorite!

Comments...

Hitting The Restaurant - Caveman Style...

2010-02-27T13:19:00.000-08:00

Imagine a world without "Happy Meals", mocha lattes, free cheddar biscuits, and enchilada platters... Okay, now back to reality. Today we live in a 'fast food' society where eating out is the norm and dinner at home often means a call to the local pizza joint. Let's face it, there are times when eating at a restaurant is the only option whether it be for business, social, or convenience reasons. Good news though, it is possible to stay on track even when the cards seem to be stacked against you. Here's a guide to help you.

Fast Food (McDonald's, Burger King, Carl's Jr., etc.)
-Burgers or Grilled Chicken Sandwiches - no bun, no sauce, extra lettuce, and tomato.
-Grilled Chicken Salads - no croutons/chow mein/etc., no cheese, no creamy dressing.
-Apple Slices
-Side Salads - same rules as above.

Mexican (Chipolte, Q'doba, etc.)
-Burrito Bowl - do it salad style! Request lettuce/spinach instead of rice, choose your protein, add some grilled vegetables, salsa and guac.
-Fajitas - just don't eat the tortillas, rice, beans, cheese, or sour cream

Japanese/Sushi
-Seaweed Salad
-Garden Salad - same rules as above.
-Sashimi (just fish - no rice!!)
-Grilled fish, chicken or beef
-Steamed or Stir Fried Vegetables - no sauce

Sub Shop
-Turkey, Ham, Roast Beef, Chicken Subs - no bun, no cheese, TONS of vegetables
-Make your sub a salad! Apply the same rules as above. Dress with oil and vinegar

Breakfast Restaurant
-Eggs- fried, scrambled (no milk), hard boiled, poached.
-Steak, ham, bacon, etc.
-Omelets - no cheese, lots of meat and vegetables!
-Side of Fruit

Steak House (Outback, Lone Star, Texas Roadhouse, etc.)
-Steak - stick with the lean stuff, Sirloin, NY strip, Eye of Round
-Grilled Chicken or Fish - no fancy sauces or toppings
-Shrimp Cocktail
-Crab Legs
-Lobster Tail
-Garden Salad - see salad rules above. Add a protein listed above to make it a meal!
-Steamed broccoli - no sauces
-Baked Sweet Potato - make sure to keep the portion in check!!

Helpful Tips
- Ask questions! If you aren't sure what's in something - ask!!
- Request substitutions - steamed vegetables instead of rice, extra meat instead of cheese, dressings and sauces served on the side.
- Order it the way YOU want it! Remember you are paying for this meal - get what you want!!
- Don't be embarrassed by your order - you are being healthy!!
- Portions matter - you don't have to eat it all!!

Final Thought
-Remember - every once and a while a cheat meal is okay - just beware of the "Food Hangover"!!

What's your strategy for eating out???

Where Your Food Really Comes From...

2010-02-21T09:13:00.000-08:00

News Flash!! Meat does not 'come from' the grocery store and vegetables don't grow in cans. I know most of you already know that, but it's suprising how many people are oblivious to the fact. I was lucky enough to have grown up on a farm, my dad "grows" cattle - tasty, tasty cattle... I learned exactly where meat comes from - all I had to do was look out the window. As for the vegetables, they were in mom's garden.

Unfortunately, not all kids grow up with that kind of experience. Living in the city some may have never even seen a real farm except on TV or in books. Well, the kids attending this Brooklyn school are learning very quickly that food doesn't just magically appear in packages on grocery store shelves. They are getting into the 'meat' of things - literally.

I challenge you to think about the food you eat. Do you know where it came from and how it got into the form that you're eating? If you end up with an answer like, "the factory" or worse yet, "the laboratory" are you sure you really want to be eating it?

Rule to live by:
It's safe for consumption if it lives, grows, rots, dies and generally goes bad after about 3 days in the refrigerator. Otherwise, all bets are off.

Comments...

The Neighbors Are Hungry...

2010-02-15T19:19:00.000-08:00

Have you ever wondered about your "food environment"? Take a look at the USDA's newly launched "Your Food Environment Atlas" . The atlas lets you select a US county and view statistics ranging from number of grocery stores in the county to the per capita consumption of meat and soda. There's a lot of interesting data here. Check it out and let me know what you think!

Comments...

Top 20 Ways to Guarantee A "Food Hangover"...

2010-02-08T16:27:00.000-08:00

The list is out - Men's Health has released their 2009 edition of the 20 Worst Foods in America. If you're looking to send your pancreas into insulin overdrive and secure a 3-5 day food hangover - you've come to the right place. Even if your goals are exactly opposite of the food hangover type, check the list out for entertainment purposes and if nothing else consider yourself warned!!

Comments...

"Super" Jalapeno Poppers

2010-02-05T05:14:00.000-08:00

It all started with an email from my friend Scott. He was wondering if there was a way to make Jalapeno Poppers without cream cheese. My first thought was avocado. Well, Scott ran with my suggestion and here's the result - an AWESOME recipe for Paleo Jalapeno Poppers which, Scott refers to as, "Atomic Buffalo Turds"!!

"Super" Jalapeno Poppers

Ingredients:
12 strips center cut, nitrate free bacon
12 jalapeno peppers
4 ripe avocados
1 Tbsp honey
1/2 cup sundried tomatoes

Wash and core jalapenos, removing all seeds (unless you really like heat!!).
Mash the avocados in a small mixing bowl.
Chop the sundried tomatoes into pea-sized pieces (a food processor works great for this).
Add honey and chopped sundried tomatoes to the mashed avocado and mix well.
Stuff the jalapenos with the "gooey green goodness".
Wrap each pepper in a strip of bacon.

Grill at 250 degrees using indirect heat (this is important so that the jalepenos do not char) for 20-30 minutes. Watch closely. Scott notes that it took 30 minutes, but it was 15 degrees outside when he made them...

"Bacon should be crisp when you pull the delicious, creamy, ode-to-goodness from the fire."
Scott's "Martha Stewart Tip": Leave one jalepeno pepper partially cored as a 'refreshing' suprise for an unsuspecting guest. This is sure to liven and social gathering.

These poppers are AWESOME! I highly recommend them for this weekend's Super Bowl excitement or for any event that calls for a "Super" appetizer! Thanks Scott!!

Let me know what you think...

Paleo On The Go...

2010-01-31T13:14:00.000-08:00

"It's too hard for me to eat Paleo with my schedule." "I travel alot, so I just can't make Paleo work for me." Does this sound familiar? Maybe you've heard it or even said it yourself. Well this post is for you! I'm going to feature some foods that make staying Paleo possible in almost any situation.

Here's a list of some great options and product reviews (with links) to help you stay Paleo in a pinch:

Paleo Kits (medium paleo kit pictured)
These are awesome for travel and make great on the go snacks. They come in small, medium, large and x-large package sizes. Each kit contains free range jerky, mixed nuts and berries. Super convenient and super tasty!

Paleo Brands (not pictured)
First off, this website is excellent! It's full of Paleo information and has a blog with lots of great stuff. There are several great options avaliable here and the product line is growing to include full meals! I'll let you know when they come available. At this site you can get:
Paleo Snax - These are like Paleo kits and have grass-fed beef jerky, macademia nuts, pecans, blueberries, walnuts, cherries, sunflower seeds and goji berries. Delicious!
Paleo Cookies and Bars - They come in two kinds, Almond or Cranberry-Raisin, and make great protein rich snacks when you're craving something sweet. The bars are just smaller versions of the cookies.

Paleo Treats (pictured)
As the website says, "Paleo Desserts for the Elite Athlete" and they, without a doubt, live up to the slogan. If you have a sweet tooth, these are definitely for you! They come in two varieties Cacao Now and Mac Attack. The Cacao Now, will eliminate even the strongest craving for chocolate and the Mac Attack is a delicious coconut cookie (it's got chocolate too!). Both are great options when you're craving something really sinful...

Larabar (pictured)
These bars are seriously the bomb!! They are made from simple ingredients: dried fruit, nuts, cocoa, coconut, etc., and are simply awesome. There are LOTS of different flavors ranging from Coconut Cream Pie to German Chocolate Cake on the Jocalat product line. Best of all, they are available at the grocery store!

Justin's Nut Butter (pictured)
If you're looking for a nut butter that travels well and tastes great - look no further! Justin's has classic, honey, maple and chocolate almond butters, and a chocolate hazelnut butter. I haven't tried the chocolate varieties, but the others are fantastic. Justin's comes not only in jars, but in convenient packets and the maple almond butter is available in a 100 calorie, smaller sized packet too.

SunButter (pictured)

Yep, it's like almond butter, but made from sunflower seeds! If you or someone you know has a tree nut allergy this stuff is safe. And it's really good! I like it on my post-workout sweet potatoes, bananas, apples, celery, carrots... and it makes a great alternative to peanut butter in recipes and sauces (when you're not on the go)!! It comes in creamy, crunchy, enriched with omega-3's and organic varieties.

Tuna or Salmon Packets (pictured) - look for the 'in water' and low sodium varities.
Chicken or Turkey Packets - follow the same rules as for tuna and salmon.
Jerky - choose low sodium, natural, nitrate free jerkys.
Dried fruit - make sure to get fruits without added sugar.
Nuts - Walnuts, Macadamias, Almonds, etc.
That's my list. I hope it helps you stay Paleo even when you think it's impossible. If you have any other "go to" foods that weren't included I'd love to hear them in the comments!

Comments...

Against the "Grain"...

2010-01-26T15:46:00.000-08:00

Let's start with a definition.

Celiac Disease:
A disorder resulting from an immune reaction to gluten, a protein present in wheat and related grains. Celiac Disease causes impaired absorption and digestion of nutrients in the small intestine. Symptoms include, but are not limited to, diarrhea and weight loss. A skin condition, dermatitis herpetiformis can also be associated with Celiac Disease.

Have you been diagnosed with Celiac Disease or gluten intolerence? If your answer is yes, GREAT! (Keep reading to find out why.) If your answer is no, you may unknowingly be contributing to your demise. No matter what your answer, read this blog post, by Dr. Mark Hyman. And next time you sit down with sandwich on whole wheat, know that it may be leading you to an early grave.

Have you had your whole grains today?

Comments...

Cholesterol - The Real Definition...

2010-01-23T12:45:00.000-08:00

From The Devil's Food Dictionary: (This was too good not to share!!)
Cholesterol:
A fatty substance, actually a steroid, important to human health. Home cooks will be pleased to know that adding cholesterol is a handy shortcut for improving flavor and mouthfeel in dishes ranging from BBQ ribs to layer cake. A heaping tablespoon per serving should suffice for most recipes and can either be incorprated into the dish or served on the side. Try wrapping a spoonful or two of cholesterol in a lettuce leaf, or substituting it in any recipe that calls for celery seed.

Comments...

Big "FAT" Lies...

2010-01-20T14:15:00.000-08:00

Saturated fat is often referred to as "Bad Fat", sited as the culprit for raising total and LDL cholesterol levels and contributing to the development of heart disease. The American Heart Association (AHA) and many other health organizations recommend restricting saturated fat to less than 10% of total calories in order to avoid high cholesterol and heart disease. These guidelines call for limiting intake of and/or avoiding animal products (meats, eggs, high fat dairy) and highly saturated plant fats (palm, palm kernal and coconut oils, coconut products). But are all of these recommendations really necessary? Is saturated fat really as bad as it's been made out to be?

A meta-analysis study published in the latest issue of the American Journal of Clinical Nutrition concluded that there is no significant evidence linking saturated fat with increased risk for heart disease. So why has saturated fat gotten such a bad reputation? Credit several flawed and misinterpretted studies, dating back to Ancel Key's work in the 1950's, and multi-billion dollar vegetable oil and drug industries.

Saturated fat is - a neutral, sometimes beneificial body substance.
Saturated fat is NOT - the cause of, or a risk factor for heart disease.

Here's a list of real culprits:

Trans-fats - artificially hydrogenated oils
Refined vegetable oils - high in omega-6 fatty acids (soybean, corn, cottonseed, etc., oils)
Refined sugars - high fructose corn syrup, etc.
Refined carbohydrates (flour, pasta, rice, cereals, etc.)
Lack of physical activity/exercise
Smoking
Excessive stress

Now that you have the facts, stop believing the big "FAT" lies!

Comments...

Tri-Fun in St. Louis...

2010-01-18T16:41:00.000-08:00

This past weekend I had the opportunity to speak at the Training Bible Coaching annual meeting in St. Louis. I have been the consulting "Paleo" dietitian for the Training Bible since November and was invited to give a "Paleo" presentation.

On Saturday morning I spoke to a group of St. Louis area athletes explaining to them the performance benefits of a Paleo diet. And on Saturday afternoon I presented some deeper Paleo information to the Training Bible coaches. Additionally, I was able to listen to and learn from a group of the best endurance and triathlon coaches in the nation. It was an awesome experience and I am looking forward to working with Joe the Training Bible team!

Baby Got 'Back'...

2010-01-14T04:29:00.000-08:00

Sir Mix-a-Lot told us he "likes big butts" back in 1992 and we've known for quite a while that being a 'pear' is better than being an 'apple' when it comes to fat distribution. Some new research, (original article abstract), suggests that extra cushion in the hips, thighs and posterior may actually be protective against cardiovascular and metabolic disease. According to population research findings, a little "junk in the trunk" was associated with healthier lipid and glucose profiles. Additionally, fat stored below the waist demonstrated anti-inflammatory properties and positively affected leptin and adiponectin levels, both of which have important metabolic implications.

Now, don't go making it a personal project to bulk up your behind, but if you're carrying a little cushion, it's not necessarily a bad thing.

Baby, do you "got back"?

Comments...

"Meat" Me In The Kitchen...

2010-01-10T15:47:00.000-08:00

Preparation and planning are key in sticking with a Paleo eating plan. If I had a quarter for everytime I've heard someone say that they "don't have enough time" to eat right, I wouldn't need my day job. So, this post is going to be a little different from most of my others. I'm going to show you what I did today to make my life easier all week. It's a little something I call a "Meat-stravaganza"...

It started like this:

1 Pork Loin
2 packages Deer Steak (courtesy of my hunting family)
1 Turkey Breast

And then:

The raw meat. Yes, I line my pans with aluminum foil. (Dishes and I do not play well together. The less scrubbing I have to do the better!)

And after about 90 minutes at 375 degrees - the finished products:
**Objects in the picture are larger than they appear**
(I also baked a Buttercup squash which was still baking at picture time.)

My total preparation time was less than 20 minutes and the oven did the rest. And now I've got meat for the week!

Are you prepared??

Watch Out! The Cupcakes Are Coming...

2010-01-05T17:07:00.000-08:00

Are you scared? If you are, good! According to findings published in the Journal of Consumer Research, the larger you perceive the threat of a given temptation (food, beverage, party, etc.) to your goals the less likely you are to indulge yourself.

Researchers found that when individuals exaggerated the amount of damage a temptation was to their goals the more likely they were to resist or limit their indulgence. So, in the case of a cookie, those with diet related goals estimated it to have more calories than it really did and viewed it as a larger threat than those not concerned with diet. Additionally, women exposed to pictures of fitness models, prior to receiving a calorie containing beverage, drank less of the liquid than those that looked at posters of nature scenery.

So, if you find your self 'partaking in goodness' a little too often, consider this. Those cupcakes... they just might "kill you until you die from it"!!!

Comments...

Thirsty??

2009-12-31T06:31:00.000-08:00

The New York Department of Health has put a new spin on combating obesity. Their new ad campaign focuses on 'liquid' calories, soda in particular. If you are struggling to eliminate soda from your diet watch this and be forever cured!!

Here's some stats on soda and sugar sweetened beverages:

20 ounce bottle of soda = 250 calories, 16 tsps sugar

One per day for one year = potential weight gain: 26 lbs.

20 ounce bottle sweetened tea = 210 calories, 14.5 tsps sugar

One per day for one year = potential weight gain: 22 lbs.

12 ounce can of soda = 150-180 calories, 8-10 tsps sugar

One a day for one year = potential weight gain: 16-19 lbs.

And here's a visual of what 5 pounds of fat looks like...

Where would you like it??

Comments...

Have You Had Your Shots?

2009-12-28T05:16:00.000-08:00

Here's another one for the "if it sounds too good to be true it probably is" file... Now selling on Ebay - a vaccine claiming to prevent/cure obesity. For only $145 per month and two injections per week you too can be thin and beautiful! It's not a medicine, but a three ingredient cocktail that boosts metabolism and burns fat to help you "loss" weight (yeah, it's spelled exactly like that...). Here's the ebay page if you want to check it out.

Here's my advice - save some cash and invest in your health instead. There are two ingredients guaranteed to work everytime - a Paleo diet and exercise. And the best part, there's no syringe required!

Comments...

Have You Been Drinking??

2009-12-21T10:18:00.000-08:00

The holidays are notorious for being less than friendly to our waistlines. Special meals, office parties, potlucks, cookies, candies and desserts are the "usual suspects" in the gluttony. But what about the liquid that's washing all that flavorful goodness down? Sometimes it's not what you eat - it's what you drink that 'weighs' you down. Here's some stats on worst holiday drinks.

Eggnog (without alcohol)

Serving Size: 1 cup (8 oz.)
Calories: 343
Fat: 19 grams
Carbohydrate: 34 grams
Sugars: 21 grams (5 teaspoons)

Apple Cider

Serving Size: 1 cup (8 oz.)
Calories: 120
Fat: 0 grams
Carbohydrate: 28 grams
Sugars: 26 grams (6 teaspoons)

Starbuck's Hot Chocolate

Serving Size: 1 Tall Size (with whipped cream)
Calories: 330
Fat: 18 grams
Carbohydrate: 33 grams
Sugars: 28 grams (7 teaspoons)

Starbuck's Chia Tea Latte

Serving Size: 1 Tall Size
Calories: 200
Fat: 5 grams
Carbohydrate: 33 grams
Sugars: 31 grams (8 teaspoons)

Hot Buttered Rum

Serving Size: 1 cup (8 oz.)
Calories: 380
Fat: 16 grams
Carbohydrate: 37 grams
Sugars: 27 grams (7 teaspoons)

There's the damage! Add that to all of the holiday food and you're headed for an insulin spiked disaster! To help minimize the calorie and sugar storm stick to drinking water or green tea. The choice is yours - Will it be eggnog and pie or eggnog or pie? Your waistline and post holiday workouts are counting on you!

Happy Holidays!

Gold Medal Nutrition?

2009-12-16T05:30:00.000-08:00

Remember all of the press surrounding Michael Phelps' diet? The Gold medal olympian gave a run down of what his "training diet" consisted of back in 2008. Well, as the 2012 London games approach there is already media buzz around food offerings, this time olympic spectators are the target.

With McDonalds, Coca-Cola and Cadbury as the "big three" food sponsors it's no wonder that health organizations are questioning the position of the olympic committee's agenda. When London bid for the games, combating childhood obesity and improving the nations health were used as selling points. The article above states that one in five spectator meals will be eaten at McDonalds and all branded beverages will be provided by Coca-Cola... And yes, there will be "fries with that"...

Comments...

How Much Will You Pay For Air?

2009-12-09T13:58:00.000-08:00

(Consumer Reports, January 2010)

Check out another great example, of why real food is the way to go. Remember, the foods that are best for your body, (lean meats, fruits, vegetables, avocados, etc.), don't need flashy bags or boxes to "hide" what is (or isn't) inside. Next time you go to the grocery store make sure you can see the foods you're buying. This will help you feel and perform better. And best of all, it won't result in your body taking up any extra "Air" Space.

Comments?

Is it "Time" to Eat?

2009-12-02T11:58:00.000-08:00

Does it matter what time you eat? It's commonly heard that eating at night results in weight gain and fat storage. The otherside of the arguement says however, that it doesn't matter when food is eaten, but it's the quantity and quality of the food that really counts. Which side is correct? According to some new research, when you eat and/or don't eat may have a significant effect on the body's metabolism.

The research shows that when mice were put on a strict 8 hour feeding/16 hour fasting schedule it resulted in rescheduling of circadian rhythm hormone release. During times of eating, genes that trigger the release of enzymes needed to break down sugar were more active. Whereas, during times of fasting genes that trigger fat breakdown for energy were more active. So what does all of this mean? As the article states, a clearly defined eating schedule puts metabolic enzymes into "shift work" optimizing the burning of sugar and fat. The more defined these feed/fast periods are the stronger the response of the genes become. The feed/fast pattern used in this research very closely mirrors that used in intermittent fasting (IF).

Optimize your metabolic potential and give it a shot!

Comments?

And the Conspiracy Continues...

2009-11-22T10:30:00.000-08:00

This entry is a continuation of the "Conspiracy Theory" (Link) entry I did in October. It seems that the "powerful conspirators" are at it again. Medicare may start funding the Ornish and Pritkin Diets for those at risk for cardiovascular disease. See the article here. Both the Ornish and Pritkin diets are very low in fat, very high in carbohydrate and primarily vegetarian (70% carbohydrate, 20% protein, 10% fat). These diets 'seem' to work in the short-term, primarily due to the fact that they result in weight loss. Over the long term however, studies have shown that a diet lower in carbohydrate and higher in fat and protein is more effective in reducing weight and cardiovasucular disease risk. See abstract to a review study here. And for even more back up check out this, this, this, and this.

All of this research makes the fact that Medicare is considering paying for these diet programs highly suspicious in my mind. Is decreasing the incidence of cardiovascular disease really the goal of the "conspirators" or are they looking for more ways to generate dollars for the government, healthcare system, pharmacological and diet industries? It's definitely something to think about.

I encourage you to be "Paranoid with a Purpose" - it might save your life.

Comments?

Heart Disease - Not Just a Modern Day Problem...

2009-11-20T16:10:00.000-08:00

Ancient Egyptian Arteries Show Signs of Heart Disease (Link)

What did these mummies eat? "Bread and cereal grains formed the main backbone..." Hmmm...
Ancient Egyptian Diet (Link)

Average lifespan was 40.

Thoughts?