Fruit Basket Upset!

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"??

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"!

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?

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!

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...

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...

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???

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"!

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A Mayo Jar & Two NorCal Margaritas...

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)?!?

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...

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??

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

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??

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Drop The Remote!

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...

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! 

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Not Your Average "Everyday" Paleo Book...

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!!! 

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Weight a Minute...

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!

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Teaming Up with The Whole9!

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!

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Buying Meat On A Budget

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!!

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There's Sugar In That?!?!

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.

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