When Should I Take My Supplements?

If you are like me -- you are just starting to realize why it is important to add supplements to your diet.  Even if we are eating a clean, healthy and unprocessed diet;  the mineral content of the soil Read more

Natural Tips for Avoiding Colds

This cold and flu season is still upon us and unfortunately, many patients are still being plagued by these nasty viral symptoms.  Here are a few tips to try if you feel like you are coming down with something. Of Read more

More Homemade Salad Dressings

Blackberry Balsamic Vinaigrette 2 Tbsp balsamic vinegar 1/4 cup avocado oil or extra virgin olive oil 1 tsp local honey 1/3 cup blackberries   Process all the ingredients together in a blender and then season with ground pepper and sea salt The beauty of this recipe Read more

Healthy Mayo and Ranch Dressing

This stuff is a must -- If you read labels these days you will be hard pressed to find a mayonnaise or salad dressing that doesn't contain some type of vegetable oil.  Even the commercial mayos that advertise to Read more

Cauliflower Crust Pizza

So I got a little wicked crazy this weekend and decided to splurge on some pizza.  We do gluten-free carry out around here sometimes, but my future son-in-law inspired me to make my own cauliflower pizza crust. He made Read more

Pumpkin Chai Smoothie

Here's a throwback post that is certainly appropriate for this October weekend.  This smoothie matches the season and will be a great way to start the lovely fall day. Thanks to Smoothie Queen Amy for this great recipe I can't wait Read more

Gluten Free Zucchini Bread

Gluten-Free Zucchini Bread So I have been struggling with gluten-free baking because honestly -- I've never been good at baking!!  Then when I try to modify recipes using flours I'm not familiar with, it just makes  a perfect storm of Read more

Magnesium-the unloved mineral

Do you remember watching Wild Kingdom as a kid?  Did you happen to notice that the animals attacking their prey would immediately eat the organ meats.  I never really thought about why until I listened to Morley Robbins explain the Read more

Diet

Thanks again to Kevin Deeth for another great post!  The timing of this information is perfect considering the heightened awareness of processed foods and their toxicity to our bodies.  All of our low-fat diet foods are simply free radicals gone wild!  Old cousin Joe (see Free Radical post) is throwing an all nighter in our guts when we eat these foods!  Remember that the Adkins diet may have seemed great at the time, however Dr. Adkins is now unfortunately deceased.  Vitality is the key–focus on lifestyle changes, not dieting!

Kevin writes:

I read a great article on the Wall Street Journal that inspired this post.

Over the last 20 years marketers and food manufactures have coaxed consumers into believing that the cause of rising obesity rates is due to our surplus fat intake. Consumers make choices they believe are healthy based on “healthy labels” when in fact they are not.We’re bombarded with supposedly guilt-free options: baked potato chips, fat-free ice cream, low-fat candies, which people think are healthy options because they are marketed as “low-fat” or “natural”. Yes, a high amount of saturated fat and trans fat is not good, but healthy fats such as the monounsaturated fats, polyunsaturated fats, and omega-3s have the opposite effect and are essential to a healthy/well-balanced diet.

Myth: All fats are equal—and equally bad for you.

Fact: Saturated fats and trans fats are bad for you because they raise your cholesterol and increase your risk for heart disease. But monounsaturated fats and polyunsaturated fats are good for you, lowering cholesterol and reducing your risk of heart disease.

Myth: Fat-free means healthy.

Fact: A “fat-free” label doesn’t mean you can eat all you want without consequences to your waistline. Many fat-free foods are high in sugar, refined carbohydrates, and calories.

Myth: Eating a low-fat diet is the key to weight loss.

Fact: The obesity rates for Americans have doubled in the last 20 years, coinciding with the low-fat revolution. Cutting calories is the key to weight loss, and since fats are filling, they can help curb overeating.

In recent years people have started to figure out that fat may not be main contributor to rising obesity rates, but a surplus of processed carbohydrates may actually be at the forefront of our problems. Cue, the “low-carb” diets where consumers restrict carb intake to under 100g/day. A recent article published by the Wall Street Journal claims that “A diet based on healthy carbohydrates—rather than a low-fat or low-carbohydrate diet—offers the best chance of keeping weight off without bringing unwanted side effects”… and I couldn’t agree more.

The Study

Goal:  The study was designed to look at the impact of the three diets on measures of energy expenditure, in addition to assessing hormones, fat levels in the blood and other health markers.

  • Participants followed a low glycemic food plan that focused on  fish, fruit, vegetables, nuts and whole grains. The Study explains while people who follow a low-carb diet also lose weight effectively, they have trouble keeping it off and encounter unwanted side effects.
  • Participants were placed on one of three diets for a month: a low-fat diet limiting fats to 20% of total calories; a low-carbohydrate diet modeled on the Atkins diet, limiting carbohydrate intake to 10% of total calories; and a low-glycemic-index diet, which contained 40% of total calories from carbohydrates, 40% from fats and 20% from protein. Participants were then switched to the other two diets during two additional four-week periods.

Results

  • “The low-fat diet had the worst effect” on energy expenditure, Dr. Ludwig said. Participants on that diet also had increases in triglycerides, a type of fat, and lower levels of so-called good cholesterol. “We should avoid severely restricting any major nutrient and focus on the quality of the nutrient,”
  • The low-carb diet had the biggest boost in total energy expenditure, burning about 300 calories more per day than those on the low-fat diet—about the same as an hour of moderate exercise. But that bump came at a cost: increases in cortisol, a stress hormone, and a measure of inflammation called CRP, which can raise the risk of developing heart disease and diabetes.
  • Those on the low-glycemic-index diet burned about 150 calories a day more than those on the low-fat diet without any negative impacts on cholesterol levels or various hormones, making it the ideal diet, Dr. Ludwig said. The glycemic index measures the impact of carbohydrates on blood-sugar levels.

Conclusion and Takeaway

A balanced diet filled with healthy fats and healthy carbohydrates is ideal for loosing weight and keeping it off. Yes a low-carb diet can be effective, but you may develop other health risks, suffer from low energy levels, and risk  putting weight back on. Carbohydrates are used by our body as energy that can help sustain an efficient and worth-while workout. If your workout is jeopardized due to an nonavailability of adequate energy levels from carbohydrates then your exercise goals are compromised. Just to clarify; I am not advocating people go load up on pasta, breads, cereals, and other processed carbs. The key is to make sure the carbohydrates you do consume all come with a healthy dose of fiber and protein with a low glycemic index from things like fruit, vegetables, minimally processed oats and whole grains.

My Favorite Carb Sources

Quinoa

Steel Cut Oats

Black Beans

Source:

http://online.wsj.com/article/SB10001424052702304458604577490943279845790.html?mod=e2tw

Thanks for reading and let me know if you have any comments or questions.

From South Bend,

Kevin
Posted on by Angela in Body, Diet, disease, Exercise, Guest Blog, Humor, Nutrition, Uncategorized, Weight Loss, Whole Food Leave a comment

Asparagus? Who Knew?

Thanks to sheriff Jim for sharing this tidbit with Angela MD!  Being a cancer survivor himself, he is always willing to go above and beyond the call of duty to share healthy information with others!  Did I mention that he is one hilarious guy!  I did not write the following article.  I did however feel that it was worth sharing.  I don’t have the original article yet but it is cited in the excerpt below.  Enjoy the power of the green veggies!  Eat your veggies people, eat your veggies!

Asparagus Remedies:

My Mom had been taking the full-stalk canned style
asparagus, pureed it and took 4 tablespoons in
the morning and 4 tablespoons later in the day. She did
this for over a month. She is on chemo pills for Stage 3
lung cancer in the pleural area and her cancer cell
count went from 386 down to 125 as of this past week.
Her oncologist said she will not need to see him for 3
months.

THE ARTICLE:

Several years ago I met a man seeking asparagus for a
friend who had cancer. He gave me a copy of an article,
entitled “Asparagus For Cancer” printed in the
Cancer News Journal, December 1979. I will share it
here, just as it was shared with me: I am a
biochemist, and have specialized in the relation of diet
to health or over 50 years. Several years ago, I learned
of the discovery of Richard R. Vensal, D.D.S. that
asparagus might cure cancer. Since then, I have worked
with him on his project. We have accumulated a number
of favorable case histories. Here are a few examples:

Case No. 1,
A man with an almost hopeless case
of Hodgkin’s disease (cancer of the lymph glands) who
was completely incapacitated. Within 1 year of starting
the asparagus therapy, his doctors were unable to
detect any signs of cancer, and he was back on a
schedule of strenuous exercise.


Case No. 2
, A successful businessman, 68 years old,
suffered from cancer of the bladder for 16 years.
After years of medical treatments, including radiation
without improvement, he began taking asparagus. Within 3
months, examinations revealed that his bladder tumor
had disappeared and that his kidneys were normal.Case No. 3,

On March 5th 1971, a man who had lung
cancer was put on the operating table where they found
lung cancer so widely spread that it was inoperable.
The surgeon sewed him up and declared his case
hopeless. On April 5th he heard about the Asparagus
therapy and immediately started taking it. By August,
x-ray pictures revealed that all signs of the cancer had
disappeared. He is now back at his regular business
routine.Case No. 4,

A woman had been troubled for a number of
years with skin cancer. She developed different skin cancers
which were diagnosed by the acting specialist as advanced.
Within 3 months after beginning asparagus therapy, the skin specialist said her skin looked fine with no more skin lesions. This woman reported that the asparagus therapy also cured her
kidney disease, which had started in 1949. She had over 10
operations for kidney stones, and was receiving government disability payments for an inoperable, terminal, kidney condition.
She attributes the cure of this kidney trouble entirely to the asparagus treatment.I was not surprised at this result as `The elements of
materia medica’, edited in1854 by a Professor at the
University of Pennsylvania , stated that asparagus was
used as a popular remedy for kidney stones. He even
referred to experiments, in 1739, on the power of
asparagus in dissolving stones. Note the dates!
We would have other case histories but the medical
establishment has interfered with our obtaining some
of the records. I am therefore appealing to readers to
spread this good news and help us to gather a large
number of case histories that will overwhelm the
medical skeptics about this unbelievably simple and
natural remedy.

For the treatment, asparagus should be cooked
before using. Fresh or canned asparagus can be
used. I have corresponded with the two leading  of asparagus, Giant and Stokely, and I am satisfied that these brands contain no pesticides or preservatives. Place the cooked asparagus in a blender and liquefy to make a puree. Store in the refrigerator. Give the patient 4 full tablespoons twice daily, morning and evening. Patients usually show some improvement in 2-4 weeks. It can be diluted with water and used as a cold or hot drink. This suggested dosage is based on present experience, but certainly larger amounts can do no harm and may be needed in some cases.

As a biochemist I am convinced of the old saying that `what
cures can prevent.’ Based on this theory, my wife and I
have been using asparagus puree as a beverage with
our meals. We take 2 tablespoons diluted in water to
suit our taste with breakfast and with dinner. I take
mine hot and my wife prefers hers cold. For years we
have made it a practice to have blood surveys taken as
part of our regular checkups. The last blood survey,
taken by a medical doctor who specializes in the
nutritional approach to health, showed substantial
improvements in all categories over the last one, and
we can attribute these improvements to nothing but
the asparagus drink. As a biochemist, I have made an extensive study of all aspects of cancer, and all of the proposed cures. As a
result, I am convinced that asparagus fits in better
with the latest theories about cancer.Asparagus contains a good supply of protein called
histones
, which are believed to be active in controlling
cell growth. For that reason, I believe asparagus can
be said to contain a substance that I call cell growth
normalizer
. That accounts for its action on cancer and
in acting as a general body tonic. In any event,
regardless of theory, asparagus used as we suggest, is
a harmless substance. The FDA cannot prevent you
from using it and it may do you much good. It has
been reported by the US National Cancer Institute, that
asparagus is the highest tested food containing
glutathione
, which is considered one of the body’s
most potent anticarcinogens and antioxidants.

Just a side note…
In case you are wondering why this has
not been made public, there is no profit in curing cancer!

 

Posted on by Angela in Body, cancer, Diet, disease, Green Living, Nutrition, Organic, vegan, Weight Loss, Whole Food Leave a comment

The Celebration Diet

Our friend Kate Chaplin has a charming book entitled “The Celebration Diet” that is a welcome addition to any plan to get healthy.  This blog embraces the mind, spirit, and body.  After all, how can your body be healthy when your mind is cluttered by stress and you start losing faith and spirit?  Kate offers some great ideas on how to center your mind to help improve your overall health!  You can purchase a copy at http://katechaplin.wordpress.com/  Here is an excerpt worth reading.  Thanks Kate for making a difference!

 

 

 

 

“Every January, I make a resolution to lose weight. The year starts with great progress; I am eating healthy and exercising. There are a few holidays and birthdays of long distance friends and relatives, but no parties or triple-layered chocolate cakes to dodge. Then BAMB! We are in February through June, otherwise known as my “weight gaining season”.

Valentine’s Day is the warm up. Some flowers and a few chocolates but I am still on track. What I do not realize is that the Ides of March are fast approaching. In which lies my father’s birthday and my birthday. Somewhere in March, there will be cake and ice cream. I think to myself, “It’s my birthday, I deserve a treat.”

No sooner do I reward myself than my anniversary approaches. “We have to celebrate our anniversary at a nice restaurant” I say. A few glasses of wine later the power to resist the sweets, fats and carbs are fading away.

May comes along with my husband, daughter, and brother’s birthday and they will definitely want cake and why not they each weigh a buck-twenty. Soon Mother’s Day approaches which inevitably will be a repeat of Valentine’s Day filled with flowers and candy. Before I know it, swimsuit season is upon us and I have gained at least ten pounds. It’s the celebrations that kill me. I knew I had discovered my Achilles heel and I had to come up with a way to celebrate without food”

Posted on by Angela in Body, Diet, Exercise, Green Living, Guest Blog, Humor, Nutrition, Uncategorized, vegan, Weight Loss, Whole Food Leave a comment

Peanut Butter Myths

Thanks Kevin for this post!  Patients ask daily about peanut butter and you sum it up beautifully.

Peanut butter is a household staple in the typical American diet. It is most commonly used on bread, fruit, vegetables, and crackers as a convenient and “healthy” spread. However, is peanut butter actually healthy? The short answer is yes, with shades of grey.

Important Things to Consider

1. NEVER buy peanut butter with fully or partially hydrogenated oils. This “ingredient” is in about 90% of commonly consumed peanut butters and is an immediate red flag that should be avoided.

2. There should never be more than 2 ingredients in your product. Peanuts and salt (preferably no salt added is the best option). Look for products with one ingredient, peanuts.  If no products have just one ingredient than opt for the product with 2 ingredients, peanuts and salt.

3. Always buy natural peanut butter with the oil on top. Yes, it is a little bit inconvenient to stir, but this is peanut butter in its natural/unprocessed state.

4. Dont be duped by marketing slogans such as “reduced fat” or “smart balance”. The only thing you should be looking at is the ingredient list.

5. Numerous studies have shown that people who regularly include nuts or peanut butter in their diets are less likely to develop heart disease or type 2 diabetes than those who rarely eat nuts.

6. Peanut butter is full of vitamins, minerals, and potassium and a great source of protein and calories. With that being said, if you are watching your total calorie intake keep in mind 1 serving of peanut butter (2 tbsp) has ~200 calories.

7. According to research from Brigham and Women’s Hospital, people who eat a diet high in foods like olive oil, avocados, and peanut butter are more likely to lose weight and keep it off than people following a more regimented, lower-fat diet.

Which Products To Avoid

Any peanut butter with more than 2 ingredients such as hydrogenated oils.

What To Choose

Natural Peanut Butters With Oil On Top And Contains Less Than 2 Ingredients

Notice the ingredients.  Peanuts… That’s it!

or

Natural, Raw, Almond Butter

  • The same principle applies to almond butter. Look for products where the ingredients listed are just almonds. Any unnecessary oils, sugars, or salts, should tell you to avoid that particular product which has gone through more processing with artificial additives to increase taste and shelf life.

Conclusion

Yes peanut butter is healthy. I use natural peanut and almond butter on broccoli, celery, half an apple, or half a banana.  Peanut butter paired with a fruit or vegetable can make for a great snack or side dish. Where people start to run into trouble is when they start mixing peanut butter with sugary jams and processed bread. 99% of Jam is fake/artificial sugar and when you couple that with 25-45 grams of processed carbohydrates from bread the once “healthy” peanut butter it can be transformed into a sugar and carb loaded nightmare. But to answer the question of the article,YES, 1 serving of natural peanut butter or almond butter is healthy as long as you are mixing it with the right foods.

Thanks for reading and let me know if you have any comments or questions.

From South Bend,

Kevin
Posted on by Angela in Body, Diet, disease, Exercise, Nutrition, Organic, vegan, Weight Loss, Whole Food Leave a comment

The Superfood Chia

Chia seeds are a favorite superfood!  The word Chia comes from the Mayan language and means “Strength.”  I’ll say strength  is what this power food offers on all levels.  Recent reports show that after taking chia seeds for a few weeks, arthritis sufferers reported decrease symptoms.  The high concentration of Omega-3 helps to lubricate the joints similar to fish oil.  The Omega-3’s are converted to prostaglandins in the body which have anti-inflammatory qualities.  Another advantage is in the detox area.  Chia has a swelling action in the colon similar to psyllium which absorbs toxins.  Thus, it regulates bowels and cleanses the colon.   The seeds are loaded with antioxidants to fight that free radical cousin Joe. (see previous post -Free Radicals)  They contain 20% protein which is a higher percent then wheat or rice for all you that ask how to get good protein without eating a ton of meat.  Chia helps stabilize blood sugar and provides fiber, zinc, and phosphorus!  It’s a winner on all levels!!! 

For more information on Chia seeds —visit http://www.eatalkalinefoods.com

Posted on by Angela in Body, Diet, Green Living, Nutrition, Organic, vegan, Weight Loss, Whole Food Leave a comment

Eat Alkaline Foods

Thanks to Tatiana for allowing AngelaMD to share this great article and site!

Learn What Fruit Stickers Mean

When buying food, we look at the label to make smarter choices. But when it comes to fruits and vegetables, and since they don’t have a label, the choosing becomes a little harder. Well, that little sticker on fruits or vegetables that don’t come in a package has a lot of useful information. It tells you whether they have been conventionally grown, or are organic, or if they have been genetically modified. This is important information if we keep in mind that 7 out of every 10 items in grocery store shelves contain genetically modified ingredients.

The little sticker is called PLU code which stands for Price Look Up Code. These codes have been in use since 1990, and there are over 1300 universal PLU codes assigned. But they all follow some general guidelines, here they are:

  • 4 digits and begin with a 3 or a 4:produce is conventionally grown. This means that this produce was been sprayed with weed killers and chemical fertilizers and pesticides.
  • 5-digits and start with an 8: produce was genetically engineered or genetically modified. This means the produce’s genes were genetically altered to produce bigger, or faster growing, or better looking produces. Needless to say, this process is detrimental to the produce, and very dangerous to your health. Read the 4 tips to avoid GMOto learn more.
  • 5-digits and start with a 9: produce was raised organically. These are produces that have not been treated with chemicals and that haven’t been genetically manipulated. These are the safest produces out there.

To me learning the meaning of those codes on the sticker was a great discovery, and I wanted to share this because I would dare to say that most people are not aware of this information.

The PLU system is administered by the International Federation for Produce Standards, an affiliate of the Produce Marketing Association.

To illustrate the code use, here is an example:

  • 3440: Conventionally grown Pomegranate
  • 83440: Genetically Modified (GMO) Pomegranate
  • 93440: Organically grown Pomegranate

As you can see, the last four number are the same in all three codes. The last four numbers refer to what kind of fruit or vegetable it is.

Fruit sticker Learn What Fruit Stickers MeanNow to review and keep in mind, if it starts with an 8, stay away from it, it is man made, or man messed around with to be more precise. These produces benefit only the pocket of the company producing them. Their nutritional value has been altered and very much diminished, and they pose serious health treats to you.

If possible, one should try to eat everything organic. But since this is not always possible for different reasons, it is good to keep in mind which produces are more prone to absorb chemicals and pesticides, and so are recommended to be eaten organic. These produces are called the “dirty dozen”, and are:

  1. Celery
  2. Peaches
  3. Strawberries
  4. Apples
  5. Blueberries
  6. Nectarines
  7. Sweet bell peppers
  8. Spinach, kale and collard greens
  9. Cherries
  10. Potatoes
  11. Grapes
  12. Lettuce

When buying those produces, try as possible to get them organic.

On the other hand, the 15 produces that are considered the “cleanest” and that could be bought conventional are:

  1. Onions
  2. Avocados
  3. Sweet corn
  4. Pineapples
  5. Mangoes
  6. Sweet peas
  7. Asparagus
  8. Kiwi fruit
  9. Cabbage
  10. Eggplant
  11. Cantaloupe
  12. Watermelon
  13. Grapefruit
  14. Sweet potatoes
  15. Sweet onions

The reason why some products are safer than others to eat when grown conventionally is because these products do not absorb as much chemicals and pesticides, and so are not passing as many toxics to us as the “dirty” ones do.

I hope you liked the information presented, and I hope it will be of help the next time you go grocery shopping.

For more alkaline related articles visit  http://www.eatalkalinefoods.com

Posted on by Angela in Body, Diet, Guest Blog, Nutrition, Organic, vegan, Weight Loss, Whole Food Leave a comment

Healthy Snacking –by Kevin Deeth

Kale chips are a healthy alternative to typical potato chips. They provide the same great taste and similar to all chips and snacks, most people find it very difficult to have just one. The great thing about kale chips is you can have more than a handful without stuffing yourself with empty calories from processed white flour or potatoes, unhealthy oils,  and salt.

Benefits Of Kale

  •  Kale is an amazing vegetable being recognized for its exceptional nutrient richness, health benefits, delicious flavor, and  is one of the healthiest vegetables on the planet.
  • One cup of kale contains 36 calories, 5 grams of fiber, and 15% of the daily requirement of calcium and vitamin B6 (pyridoxine), 40% of magnesium, 180% of vitamin A, 200% of vitamin C, and 1,020% of vitamin K. It is also a good source of minerals copper, potassium, iron, manganese, and phosphorus.
  • Kale’s health benefits are primarily linked to the high concentration and excellent source of antioxidant vitamins A, C, and K
  • Carotenoids and flavonoids are the specific types of antioxidants associated with many of the anti-cancer health benefits. Kale is also rich in the eye-health promoting lutein and zeaxanthin compounds.
  • Beyond antioxidants, the fiber content of cruciferous kale binds bile acids and helps lower blood cholesterol levels and reduce the risk of heart disease, especially when kale is cooked instead of raw.

Comparison Of Kale Chips With Other Popular Chips

Kale (1 ounce, 28 grams) 

  • Calories-15
  • Fat-0 grams
  • Fiber-2 grams
  • Sodium-12 grams
  • Carbs-3 grams
  • Protein-1 gram
  • Sugars-1 gram

Lays classic original (1 ounce, 28 grams)

  • Calories-150
  • Fat-10 grams
  • Fiber -1 gram
  • Sodium-180 grams
  • Carbs-15 grams
  • Protein-2 grams
  • Sugars-0 grams

Tostitos original tortilla chips (1 ounce, 28 grams)

  • Calories-140
  • Fat-7 grams
  • Fiber -1 gram
  • Sodium-120 grams
  • Carbs-18 grams
  • Protein-2 grams
  • Sugars-0 grams

How To Make them

1. Preheat the oven to 300 degrees and put 1-2 tbsp of extra virgin olive oil on baking sheet

2. Wash 1 head of kale and let it dry completely before putting it on the baking sheet.

3. Strip the kale from the stems into about 1-2 inch square pieces and rub in the oil from baking sheet. (Keep in mind kale will shrink when cooked.)

4. Lightly season with pepper and garlic powder

5. Cook for 20-25 minutes (Optional: Flip the kale halfway through)

6. Serve as you would chips, with or without the stems.

Conclusion

The nutritional comparison between kale chips and standard snack chips is a little bit ridiculous when you look at the calorie and carb difference alone.  Obviously when you take into account the processed ingredients involved in making generic chips the gap continues to widen. Yes, extra virgin olive oil will add some calories but it will also provide you with healthy fats that are a great alternative to the “vegetable oil” and “sunflower oil” found in generic chips. Anytime you can substitute natural ingredients/whole foods for processed/packaged foods is always a smart choice and will help you on your journey to achieve optimal body composition.

Thanks for reading and let me know if you have any comments or questions.

From South Bend,

Kevin
Posted on by Angela in Body, Diet, disease, Exercise, Guest Blog, Nutrition, vegan, Weight Loss, Whole Food Leave a comment

Fruit Truths

The Truth About Fruit

Fruits are a summer staple and excellent source of vitamins, minerals, and fiber. Whether it’s the antioxidants from berries, the cold preventing properties of citrus fruits, or the hydration benefits of water based fruits like watermelon, each fruit has a unique set of benefits. The recommended daily amount of fruit  is dependent on total calorie intake but can lie anywhere between 3 and 7 servings. Here is an example of what you would be looking at to meet these requirements.

  • 1/2 cup (4 fluid oz.) 100% fruit juice
  • 1 medium fruit
  • 1/2 cup fresh, frozen or canned fruit
  • 1/4 cup dried fruit
Now Comes The Point Of This Article
With summer right around the corner, people start to become more concerned with their body image and composition. Being cognizant of  foods you are putting in your body is essential to a lean physique. Fruits are no exception. Believe it or not, too much fruit or the wrong fruits can lead to increased body fat due to an excess amount of sugar ( in the form of fructose and glucose). Especially for those that aren’t as active as they should be, (you know who you are) limiting carbohydrate and sugar intake is important to keeping body fat off.
What To Eat

Choose 3-4 low carb fruit servings
  • Berries– Blueberries, blackberries, and raspberries are a staple in my diet. They are loaded with antioxidants, provide a great source of fiber, have a low glycemic value, and taste great. Add 1/2 cup to your oatmeal or breakfast in the morning (1/2 cup)
  1. Calories- 42
  2. Carbs- 12 g
  3. Fat- 0g
  4. Protein- 1 g
  5. Sugar-8g
  • Grapefruit– Grapefruits  have high amounts of water content which helps boost metabolism as well as containing numerous antioxidants. Grapefruits have a low glycemic value and contain soluble fiber which will help fill you up while being low in calories. (1/2 medium grapefruit)
  1. Calories- 40
  2. Carbs- 9g
  3. Fat- 0g
  4. Protein- 1g
  5. Sugar-5g
  • Watermelon– One of the main health benefits of watermelon is its status as a powerful antioxidant, found in vitamins A and C. Watermelons are moderately high in sugar with a glycemic value of 72, but small amounts, especially after a workout can be part of a healthy diet.  (1 wedge- approximately 1/16 of the watermelon)
  1. Calories- 86
  2. Carbs- 22g
  3. Fat- 0g
  4. Protein- 2 g
  5. Sugar-18g
  • Kiwi– Kiwifruits are an excellent source of vitamin C, as one large kiwifruit contains about as much vitamin C as 6 oz of orange juice. They are also a very good source of vitamin K, and a good source of potassium and copper. (1 medium sized fruit)
  1. Calories- 46
  2. Carbs- 11 g
  3. Fat- 0g
  4. Protein- 1g
  5. Sugar-7 g
When To Eat Fruit
  • In the mornings-A low glycemic fruit in the morning before breakfast will kick-start your day with powerful antioxidants and soluble fiber that will keep you feeling full. The sugar in the fruit will be burned off throughout your daily activities and workout as well. NOT AT NIGHT.  A midnight snack is OK but don’t reach for the fruit and think it’s a healthy choice. Fruit digests out of the stomach in 20-30 minutes. If fruit is consumed at night, it will sit on top of the slower digesting foods and cause indigestion/excess fat storage.
  • Before a workout– A simple carb (fruit) 30-60 minutes before a workout  will be converted into glucose and used by the body as energy during your workout.
  • After a workout– A simple carbohydrate within  30 minutes after your workout will help restore glycogen levels and raise insulin levels which will help  muscle growth. This is the only time of the day when a high glycemic fruit is acceptable such as a ripe banana or a dried apricot. Make sure you don’t overdo it on portion size and try to pair the simple carb with a protein source for an optimal recovery source.
Have an orange. Not orange juice

Fruits are essential to a well-balanced diet. Like all food, moderation is key. Whenever possible, stay away from fruit juices as most contain artificial sweeteners and loads of added sugars. Fruits like apples, bananas, and dried fruits have high amounts of sugars and carbohydrates and should be timed appropriately around your workout. Eat fruits that you will give you the most bang for your buck. Things like berries, which are loaded with antioxidants but relatively low in calories, carbohydrates, and sugars will help contribute to an optimal diet and ideal body composition.

Thanks for reading and let me know if you have any comments or questions.

From South Bend,

Kevin
Posted on by Angela in Body, Diet, Exercise, Guest Blog, Nutrition, Weight Loss, Whole Food Leave a comment

Even an 11 year old gets it!

Even an 11 year old gets it!  It is amazing how we forget the basics as we age.  We allow life experiences to cloud our judgement into thinking that this journey is about money, technology, and believing what we are told.  The perspective of child can really help open the mind to educate ourselves and seek out new truths!   This journey is about prioritizing yourself, the people you love, and opening your mind daily to new ideas and concepts.  Jeez, I hope Sidney marries this kid someday!

Posted on by Angela in Body, Call to action, Diet, disease, Family, Humor, Spirit, Weight Loss, Whole Food Leave a comment

The Plateau

Thanks Kevin for more information!

 

I thought this article was appropriate seeing as so many people are trying to get lean for the summer.

Weight loss plateaus can be both mentally and physically taxing for anyone. Progress and results are what drives people and keeps them motivated to continue a healthy diet and exercise regimen. But what happens when you are doing all the right things and suddenly your results become stagnant?  Anyone that has lost weight has experienced a plateau in some form or another. Whether these plateaus last a week or a year, breaking through a weight loss plateau is crucial for your physical results and your psychological well-being.

 The Science Behind Plateaus

The progression from initial weight loss to a weight-loss plateau follows a typical pattern. During the first few weeks of losing weight, a rapid drop is normal. In part this is because when calories from food are reduced, the body gets needed energy by releasing its stores of glycogen, a type of carbohydrate found in the muscles and liver. Glycogen holds on to water, so when glycogen is burned for energy, it also releases water, resulting in substantial weight loss that’s mostly water.

A plateau occurs because your metabolism — the process of burning calories for energy — slows as you lose muscle. You burn fewer calories than you did at your heavier weight even doing the same activities. Your weight-loss efforts result in a new equilibrium with your now slower metabolism. At this new equilibrium, calories eaten equals calories expended. This means that to lose more weight, you need to increase activity or decrease the calories you eat. Using the same approach that worked initially may maintain your weight loss, but it won’t lead to more weight loss.

How To Overcome Plateaus

1. Make A Plan And Stick To It

Look back at your food and activity records. Make sure you haven’t loosened the rules, letting yourself get by with larger portions or less exercise. Track everything to ensure you aren’t cheating and you are sticking to the system and keeping yourself honest.

2. Change Your Workout

They say variety is the spice of life, and this holds true when it comes to your workouts. Without change you might find yourself dreading the monotony of regular gym sessions and simply lose motivation. Additionally, your body can become used to the same caloric burn and muscle exertion as it becomes more efficient at completing regular movements. Give your brain and brawn the wake up call they need by shaking up your usual routine with some new additions.

  • Try increasing the speed as you exercise and do short bursts of intense exercises (such as sprinting) for one to two minutes followed by small rest periods. These short bursts of anaerobic activity will stimulate your body to release human growth hormone, which helps to burn fat while maintaining muscle mass.
  • Maintain your body’s adaptation period by changing the intensity, duration, frequency and/or the mode of exercise and include interval training if necessary.
3. Pack More Activity Into Your Day
Think outside the gym. Increase your general physical activity throughout the day by walking more and using your car less, or try doing more yard work or vigorous spring cleaning. Little things like this will increase your overall caloric expenditure over an entire day.

4.   Calorie Cycling

This technique takes some pre-planning, but it could be just what your body needs. Cycle your calories by toying around with your daily caloric consumption. Maintain the same caloric intake over the course of a week, but eat 100 calories more one day, followed by 200 fewer calories the next day. Some folks call this the “zigzag” method, but no matter what you call it, this method disrupts your body’s equilibrium and will rev your weight loss engine. If you have been losing weight eating 1400 calories a day, eat around that many calories for three days. On the fourth day eat 300 to 400 calories more. Make sure those calories come from healthy foods mixing protein, carbs and fat. Those extra calories should not come from nachos and beer.

5. Spike Your Calorie Intake With One Meal A Weak

The human body will adapt to ANYTHING you do consistently over time.  This refers to weight training, cardio conditioning, and nutrition. Over time your body will adapt to the new caloric intake unless some type of adjustment has been made. Try offsetting your eating schedule by spiking your calories one meal a week by 400-600 calories. To increase your caloric intake on those “cheat meal days”, simply eat more nutritious food.  This will not only offset your metabolism, but will also keep your digestion and metabolism working optimally, ensuring a greater amount of fat-loss.

6. Cut Carb intake

Try reducing your carb intake to 50-100 grams per day to reduce insulin production and fire up your fat metabolism. Make sure that you’re eating enough protein for your weight (Shoot for 1 gram of protein per pound of body weight) eating the right vegetables and snacking on high-fat foods to keep you feeling satisfied.

7. Find Ways To Keep Your Metabolism Elevated 

  • Eat six small meals a day. Eating small portions throughout the day will help keep your metabolism going. This is an extremely useful tactic in breaking your weight-loss plateau. Eat something when you wake up in the morning, perhaps a small omelet or some steel-cut oats.  Pretty much keep your meal times as normal; breakfast, lunch and dinner with a meal in between each and something for the evening.  Keep it higher in protein, small in calories, and nutritious.
  • Drink cold water. Drinking cold water can elevate your metabolism for several hours following completion.
  • Eat metabolism boosting foods. Things like cinnamon, curry, jalapenos, oatmeal, beans, green tea, ginger, grapefruits, apples, coffee, almonds, blueberries, watermelons and turkey can all help boost your metabolism.

Thanks for reading and let me know if you have any comments or questions.

From South Bend,

Kevin
Posted on by Angela in Body, Exercise, Guest Blog, Weight Loss, Whole Food Leave a comment