Calorie This, Calorie That...blah blah blah

If you’ve been following the Gain Great Health blog in sequence (as recommended), you will note that I have yet to mention any precise figures of what and how much you should be eating.  Some hold the false misconception that eating a healthy diet means scrutinizing each and every calorie, gram of fat, and carbohydrate that you put into your body.  This is certainly NOT the case.  Instead, focus on the quality of the foods you’re eating (along with cooking these foods in a tasty way) and you'll be well on your way to eating a healthful diet.  

Health: Fate or Free Will?

Do we really have control over our health? The question of whether or not the events of your life are based on fate or free will is age old. And this certainly relates to how and when we leave this Earth.  When working and talking with people about their health and diet, a common response ties into this notion of the pre-destiny of our lives and our ultimate fate.  This type of response comes from either a) the individual with an absolute faith in a higher being that dictates all or b) the individual who falls back on a) because it sounds nice (and/or he/she really doesn't know) and realistically doesn’t want to change their eating habits at that point in time.  Inherent in the work that I do, I do feel that our health is determined by the choices we make everyday and our environment, but whether or not these choices are shaped by our fate or actual free will is beyond me.   

We Are What Our Ancestors Ate: Part 2

SCIENCE GEEK ALERT:  As previously mentioned, I am alarming you before I get into the nitty gritty of nutrition!

Food can be considered an environmental factor to which our bodies adapt for optimal function.  In fact, the relatively new fields of nutrigenomics and epigenetics aim to explore how foods and the environment (respectively) influence genetic expression and what are known as genetic polymorphisms.  Genetic polymorphisms are differences in the genetic code among a given species giving rise to different characteristics.  In our case, examples include blood type and skin complexion caused by differences in melanin production.

We Are What Our Ancestors Ate: Part 1

This past weekend, I was in the midst of an adamant Paleo-enthusiast who had her 2-minute pitch down pact.  Not to discredit her enthusiasm or anything, but…..The personal trainer by day and sustainable agriculture advocate by night was following the “lifestyle” 80% of the time and 20% of the time downing pizza and burgers to get in her Western-diet fix. She certainly ran a good pitch by including arguments such as the importance of fruit and vegetables, the diminished ability to process the sugar (lactose) in milk in some adults, and the rising rates of gluten intolerances.  And because of these somewhat logical supporting explanations, this diet especially speaks to the hearts of nutrition purists seeking optimal health.  As with most fad diets however, this is one with many restrictions and is based on unsubstantiated evidence.  Although the diet may work for some, it assumes the premise that we are all alike, physiologically and biochemically.

My ‘Beef’ with Beef: Part 2

Adding fire to the flame, conventionally-reared cows are given antibiotics and synthetic hormones.  Cows are highly susceptible to disease and infection not only because they’re confined in feedlots (does this sound familiar; feedlots on a farm-cubicles in an office...), but also because they’re fed a diet for which they are ill-adapted.  Instead of fixing the root of the problem (profitability trumps all), antibiotics are used to combat these bovine diseases.  

My ‘Beef’ with Beef: Part 1

Up until now, I haven’t mentioned much about meat.  But, hear me out for my beef with beef.  As a pescatarian, I don’t eat beef (or poultry, other red meat, or other meat products), but surely loved a juicy Burger King whopper back in the day.  My personal lifestyle choice is in no way an affirmation of the way life should be lived, but for me, it’s the healthiest choice at the moment.  If I was in the position to afford grass-fed beef at $6.99/lb (my overwhelming student-loan debt is not as permitting for this kind of lifestyle), I would certainly eat beef in moderation.  But follow along for my story and my rationale...  

All the Time, Sometime, Almost Never

After reading a few of my posts, I can see how some may mistakenly consider me a food Nazi.  To argue otherwise, I enjoyed my favorite desserts (yes that's plural) on my previous trip to NYC and a few bites of my co-worker's Lay’s Hot & Spicy Barbecue flavored potato chips last week.  Judging from my typical lunch of lentils and brown rice, my co-worker assumed that I don’t eat chips, so he didn’t bother offering. However, I hadn’t had potato chips in over 6 months, so to his surprise, I was due for a few bites!  I further described the beginning days of my not-so-healthy, vegetarian lifestyle during high school filled with French fries and snacks such as potato chips.  

Twinkie, Anyone?

With my recent talk of sugar and the importance of eating real, I thought I would highlight a recent New York Times article demystifying the Twinkie.  The enlightening interview with Steve Ettlinger, author of the book "Twinkie, Deconstructed," gives credence to my previous mention of the chemical potpourri that lies within most of today's food-like substances.  Ettlinger discusses the use of industrial chemicals such as natural gas and petroleum as sources of organic material used in synthesizing common food additives. Regardless if you eat Twinkies or not, read more of this startling interview here, and I'm sure you'll never think of Twinkies (and other processed foods) in the same light!
  
Just a little food for thought on more reasons to "Eat Real (NOT a Chemistry Experiment)!!!"

All Sugars Are Not (Created) Equal: Part 2

It’s really a matter of what else you are (or aren’t) getting with the sugars you consume and who it’s created by when considering which carbohydrate-containing foods you decide to put into your system.  I interjected the word “created” above, because it’s a good rule of thumb to think of the ultimate creator of the foods that we consume.  How close is the product that you’re consuming to its original form in nature?  Is it made from whole wheat flour made from ground up grains, is it a fruit picked straight from the tree, is it a grain ground up and bleached to make white flour and made into something else even further, or as with most of the food-like substances of today, is it a host of substances and chemicals further manipulated by man. 

Banana Pancakes

Speaking of bananas in my previous post compelled me to post this surprisingly delicious pancake recipe that I enjoyed with my family (and friend) this weekend (along with cheese eggs and berry syrup).  I say surprisingly because I certainly have tried some healthy, whole-wheat pancake recipes that I would never try again.  This simple, yet yummy recipe, was a pleasant surprise that I hope you can enjoy with you and yours in the future.   

All Sugars Are Not Equal: Part 1

I saw it all too often during my days as a personal fitness coach.  The avid Weight Watchers participant who sat across the table from me adamant about not eating bananas because they were worth three points instead of one.  (I was certainly relieved when Weight Watchers changed their system for a majority of fruit and vegetables to be free, no point foods.) My clients would often argue that they preferred to save their points for other foods, such as (artificial-, and chemically-laden) Weight Watchers bars or not-as-healthy dinners.  Blindly only considering the demonized nutrient of the moment, these well-intentioned weight loss enthusiasts would overlook the potassium, vitamin C, B-6, and resistant starches (indigestible starches that are found in more green bananas) that also reside within bananas.

Going, Going, Going--Healthy Eating in a Hectic Life

Beep, beep, beep.  7:00 am--work, check; 3:00 pm--class, check; 5:00 pm--internship, check; 12:00 am pillow, check.  Looking back at my life in NYC, I wonder how I did it all AND managed to follow a healthy lifestyle (well, working at a gym certainly helped!).  If your routine sounds similar, and perhaps even carpooling and soccer practice for the kids sprinkled in, you’re probably eagerly reading this in hopes to add healthier eating habits to your hectic lifestyle.

  
Eating healthy on the go is a common concern for the average person in a society that values productivity in the workplace over productivity in the kitchen.  Meanwhile, the foods that are more readily available when on the go are often those that we should limit.  Sodas, sugary beverages, chips, candy bars, you name it and it mostly should be avoided.

Below are tips for healthier eating on the go.  Note how I added -ier instead of healthy, because the healthfulness of food certainly lies on a continuum.  Obviously, grabbing a Kashi granola bar in a pinch is better than a bag of Lay’s potato chips, but the reality is that a piece of fruit with trail mix surely beats out the Kashi “food-like substance.”

An Optimal Start: Breakfast is Key!

Food is meant to provide us with energy and nourishment, hence it’s essential to start your day with a well-balanced, hearty breakfast.  If you don’t know where to begin your gradual diet and lifestyle make-over, this important meal should be the first place to look!  Not only will eating breakfast nip your hunger in the bud, but it can also improve your mind clarity and concentration.  Aiming for a balance between protein, healthy fats, and complex grains instead of hyper-concentrations of sugar is key.  This may mean passing on the banana nut muffin or the decadent butter croissant if you frequent Starbucks or Dunkin’ Donuts. 

 
People often argue that they’re not hungry when they wake up in the morning.  In this case, a banana in a pinch is certainly better than nothing at all, but it feeds into the potential cycle of overeating.  By skipping breakfast and waiting until noon or so to eat, we are famished by the time we get home, which leads to going overboard at night.  This evening overload of food contributes to the skip-breakfast cycle by leaving us satiated when we wake.

Beans, Beans, Good for Your Heart...

“Beans, beans, good for your heart, the more you eat them, the more you....”  Beans get a bad rap for the inconvenient, and at times, embarrassing flatulence that they may cause.  Aside from gas, which can be curbed by soaking the beans and drinking plenty of water, beans are great additions to your diet and can pave the way to great health.  (See more on water here.)  

Beans are actually a part of the legume family, which also includes peas and lentils. These bean-like foods carry similar health attributes and are likewise recommended for a healthy diet. Below are just a few of the benefits of beans and other legumes.  

• Lower cholesterol levels
• Improve blood glucose control
• Reduce risk of many cancers
• Lower blood pressure
• Regulate functions of the colon
• Prevent and cure constipation and other bowel problems

Beat the Holiday Bulge

It’s that lovely time of year again (at least for most)--the time to celebrate and spend quality time with family and friends.   Whether or not you celebrate Christmas, Hanukkah, or Kwanzaa, most of us are surely engulfed in the holiday spirit.  "Party here, party there, party everywhere" often means more food and drinks.  But the holiday spirit doesn’t have to be accompanied by a few extra pounds, because end of the year festivities don’t have to sabotage a healthy diet!   Below are a few tips to navigate the holiday season.  Not all of them will be realistic for you, because you know you best, but go with what works!

Navigating Thanksgiving

Less than a week from now, I will be close to stuffed like a turkey.  My rule on Thanksgiving Day is to eat what you like and with what--no guilt.  Depending on your background, Thanksgiving is one of the few times out of the year when you get your favorites all in one--cranberry sauce, stuffing, mashed potatoes AND gravy, you name it.  So the point is to enjoy it, not feel guilty about it, and hold it dear as a time of fellowship with your loved ones--even if it’s centered around a meal that’s on average 3,000 calories strong.  I mentioned “depending on your background,” because I do know people who have Thanksgiving-esque dinners almost every Sunday.  If this is you and your family, perhaps you shouldn’t eat everything that's on the table.

Pantry Must-Haves

Recalling that "Change Starts at the Grocery Store," below are a few pantry must-haves as you continue on your journey (and adventure) to great health!

--Nuts (of course if you have a peanut or nut allergy, the nut you're allergic to is a pantry must-not have!): These calorie- and nutrient-packed snacks are filled with heart-healthy fats.  Peanuts and almonds contain monounsaturated fats and other nuts are filled with polyunsaturated fats (both of which are good for you!  Stay tuned for details...)  Be conscious of how much you are eating, however, because even too much of good things can turn bad; moderation is key.  

A common complaint that I hear is that nuts cost too much (well at least that’s what I thought when I first started eating them a lot!).  If you have a membership to Sam’s Club, BJ’s, or Costco (or know someone who does), these are great stores to stock up on unsalted nuts (of course unsalted is the ideal).  Although you will be paying more money upfront, the 3-lb bags last a long time and certainly end up being cheaper than other options.  

Change Starts at the Grocery Store

Besides cutting back on eating out and grabbing a pre-packaged, processed food here and there, change truly starts at the grocery store when we decide what we place in our carts  We eat what’s around, plain and simple.  If there are cookies in my house or homemade sweet potato pie, I will eat it.  Perhaps, you have stronger will power, but most of the time we eat what’s around.  

So we know we need to avoid processed foods, but where to start?  Below are some helpful tips to use when you are in the grocery store, because that is where the change begins!

Water Tips

We are certainly all creatures of habit.  If you don’t currently drink a lot of water, know that every lifestyle change and habit has its first day!  Eventually that first day will turn into the next and soon enough it will become second nature and a part of your routine.  The goal just has to stay in the forefront of your mind, even if you mess up here and there.  Eliminate any guilty feelings (recall the importance of getting rid of guilt!), and believe me, that day will come.  I remember the days during cross country season when my coach would constantly remind us to drink water and me preferring the taste of blue gatorade instead.  Now I’m alarmed when I see apple cider vinegar in the toilet bowl (if you have a puzzled look on your face, go back to the previous entry).  Below are a few tips that I’ve found helpful in my journey to drink more water.

TIP #1:  Begin your day with a tall glass of water, even before your first morning brew or eating breakfast.  This serves as a wake up call for your system signaling the beginning of its long day ahead.  If you need to use a special cup, go on ahead.  Whatever works for you.  I’ve actually started to prefer one of the cups we use in my home during the summer months for cookouts.  Random, I know, but it’s large and allows me to get in a lot of water.
 

Rethink Your Drink

We talked about eating real, now to drinking real!  According to a report released by the CDC in August 2011, the average American drinks 1 soda or sugary beverage a day.  The other day as I entered the elevator with a woman carrying a can of Coke, I was hoping and praying that she wasn’t drinking it with her breakfast. It wouldn't be far fetched as at least 1 in 20 people drinks the equivalent of more than four cans of soda each day (I suppose you can get an extra head start at breakfast). If you are that 1 in 20, no worries, because you're journey has to begin somewhere!!!

Health officials recommend that sugary beverage intake should be reduced to less than a can a day.  Convert the grams of sugar that’s in a typical 12-ounce can of soda and it’s like drinking 10 teaspoons of sugar, meanwhile a 20-ounce bottle is a delicious 16 teaspoons of sugar. Need some visual imagery, check out the alarming video below.