A Waist is a Terrible Thing to Mind

Just an excerpt from the book I'm currently reading, Intuitive Eating by registered dietitians, Evelyn Tribole and Elyse Resch. I have had a life-long battle with accepting what I see in the mirror, and lately that struggle has been more difficult than it has been in years. I needed this today, and maybe someone else out there reading this needs it too:

"Accept your genetic blueprint. Just as a person with a shoe size of eight would not realistically expect to squeeze into a size six, it is equally futile (and uncomfortable) to have the same expectation about body size. But mostly, respect your body, so you can feel better about who you are... 

Has all the self-loathing because of your body helped? Has dwelling on your imperfect body parts helped you become leaner, or merely make you feel worse? Does chewing yourself out every time you step on the scale make you weigh any less? We have yet to find one client who says that focusing on his or her body in such negative ways is helpful. Studies have shown that the more you focus on your body, the worse you feel about yourself. Yet the body torture game goes on - mirror, mirror, one the wall, who's the slimmest of them all?"

H2...Oh! Hydration Challenge!

       Ok, I promised myself that before the summer was over, I would do a post about good hydration, because ensuring you're well hydrated is just so darn important! The human body is comprised mostly of water, 70% to be exact! Just being slightly dehydrated can cause some serious problems - nausea, headache, foggy brain, muscle weakness, dry and sunken skin/lips, even syncope (that's the fancy name for fainting y'all).

       Also, I have found that it's a pretty safe assumption to say that a majority of us are not meeting our bodies need for water, let alone even know how much water we should be drinking.  Do you know the daily recommendation of water?

Quiz Yourself: What is the daily adequate intake of water?
                     (a) 8, 8 oz. glasses/day
                     (b) 3 liters for men, 2.2 liters for women
                     (c) just enough to not be thirsty
                     (d) 4, 12 oz. bottles a day

       The answer is (b), however, that amount increases slightly depending on a few other factors, such as exercise, environment, health conditions, illness, pregnancy and breast feeding.  For exercise lasting an hour or less, it's recommended that you drink an extra 1.5 to 2.5 cups of water. For extensive exercise, drinking a low-calorie sports drink is probably a good idea.  Just be mindful of the sugar!  What I like to do, is drink a watered-down version.  Half low-cal sports drink, half water, ice and a little slice of lemon is perfect for super hot days and replenishing electrolytes after a good sweat session.
      

Here are some quick tips to help make staying hydrated easier:

• Drink a large glass of water, or a 24 oz. water bottle with breakfast, lunch, and dinner, plus   one between each meal.  If you weren't counting, that's a total of 5 a day.

• For every caffeinated beverage and serving of alcohol you drink, drink an additional 8 oz. of water.  Caffeine and alcohol are dietetics, which means even though they are liquids, they don't count towards your total fluid intake, since they promote your body's production of urine, thus eliminating more water from your body. 

• Try to make it a habit to always keep a bottle of water on you at all times.  This makes drinking water throughout the day easier since you always have access to it.

• Always be sure to drink water or a low-calorie sports drink before, during and after physical activity.

• On particular hot days during the summer, increase your normal fluid intake by a few cups or so. 

• Sometimes drinking water is easier to do when it isn't ice cold.  If you're feeling particularly parched, opt for a glass of room temperature water, and you should find it's easier to drink a larger quantity.  I do this all the time, especially at restaurants.  I order my water sans ice cubes, and I always notice I end up drinking more than I would otherwise.  

       This week, I'm challenging myself to drink my allotted 2.2+ liters of water a day.  Join me!  Tell me how you stay hydrated in the comments, and if you join me in my challenge, how you felt. Did you notice a difference in how you felt/looked?   Bottoms up guys!

Juicing vs. Smoothies

The other day my friend Danielle and I got in a passionate discussion about the new juicing trend.  It seems to be the "hot" new health trend to promote anything and everything from weight loss to cancer prevention.  Juice bars are beginning to pop up in strip malls across the nation, there are plenty overpriced "quality" juices for purchase at the grocery store and QVC certainly features their fair share of fancy at-home juicers. But is the hype warranted?

Do juices contain lots of good-for-you-goodies? Certainly!  Do they also contain a heaping handful of
sugar? Absolutely! What about calories?  Yep, juices can have plenty of those as well. There is no 

Beware: May contain more sugar than double chocolate cake!

denying that juices have some great
health  benefits, but, in my opinion, they are overshadowed by some serious pitfalls.

First, although juices contain no added sugar, the combined grams of natural sugar from all of the produce being juiced adds up!  For instance, let's say we're making an orange and carrot juice.  There is roughly 15g of sugar per medium sized orange, and a 7-inch carrot contains about 5g of sugar.  According to a quick Bing search for orange carrot juice recipes, to make 1 serving of juice, you would need about 7 carrots and 3 medium oranges (although this varies slightly). That would give you 80g of sugar!!!

Second, the physical act of juicing removes part of the fruit or vegetable that is arguably the healthiest component: the pulp and skins.  The pulp and skins often contain much higher levels of fiber and antioxidants than the juice. For example:

          Citrus fruits - Studies have shown antioxidants obtained from the peel were 20 times more powerful than those from the juice.
          Kiwi - The skin contains three times the anti­oxidants of the pulp; it also fights off bugs such as Staphylococcus and E-coli, which are responsible for food poisoning.
          Pineapple - Aside from the core containing more fiber and vitamin C, it also contains twice as much bromelain than the fruit.  Bromelain is an enzyme which breaks down food and dead human tissues linger in the digestive ­system quickly, ­protecting the stomach.

With that said, let's consider smoothies.  As opposed to juicing, smoothies contain the pulp and skins of the produce going in, rather than straining them out.  Thus, a smoothie made from the same fruits/veggies as a juice would contain more fiber and phytonutrients than it's liquid counterpart. Also, because smoothies utilize the whole fruit/vegetable as well as other ingredients to add bulk and texture (hello creative use for protein powder!), smaller quantities of produce are needed to yield the same volume of finished product as juice. Smaller quantities of produce means less sugar.

What is your preferred fruit and veggie beverage?  Is it a smoothie?  If so, share the recipe in the comments section to spread the love!

Spotlight on Supplements: Protein Powder

Hi guys!  I want to start a new installment of articles focusing on everything you need to know about various supplements.  There are so many different supplements and varying information about each and every one of them so I thought this would be very helpful.

 So, to kick off my Spotlight on Supplements series, I would like to start with one of the most widely used supplements: protein powder!  Protein powder, in my opinion, is the number one supplement to have in your pantry.  It's extremely versatile, safe, effective and almost everyone can benefit from it. Whether you're a serious gym rat, a vegan/vegetarian, or simply trying to increase your protein intake, you gotta' love this stuff!  

To start, what is protein powder?  Well, it depends on the type of protein your powder is derived from (we'll get to that), but basically it's just an isolated, powdered form of a specific type of protein (or a blend of different types), that is made to be water soluble(ish) so that it can be mixed into a liquid. However, there are different brands of protein powder that include a handful of other supplemental additives - so read your labels! The various sources of protein these supplements can be derived from are as follows:

Whey
Whey is is the liquid remaining after milk has been curdled and strained, and in the case of a protein powder, dehydrated. This is the most common type of protein that protein powders are made from. That's because whey contains high levels of all nine of the essential amino acids (making it a complete protein) and branched-chain amino acids (these can be a whole other supplement in an of themselves, more later). More specifically, whey contains the highest amount of the amino acid cysteine, which is used to form glutathione; a tripeptide that plays a crucial role in the synthesis of protein, or new muscle. Whey is also very water soluble, making for a smoother texture when mixed, and is neutral tasting. There are 3 different types of whey protein...
          - Concentrate: contains between 25 - 89% protein, and contains a little more fat
          - Isolate: more purified and contains 90+% protein, almost fat-free, and easier to digest
          - Hydrolysate: rarely seen in protein powder due to taste, easy to digest, and is often found                                   in baby formula
Because whey is derived from milk, people who are lactose intolerant or are allergic/sensitive to milk may not want to use a whey-based protein. 

Casein
Casein is the most abundant protein found in milk.  When digested, it forms into a lump or clot in the stomach.  This is good, because as this clot/lump of casein travels through the digestive track, it is able to supply a stable and slow-release of amino acids into the blood stream. It is also pretty water soluble.  Casein additionally contains higher amounts of glutamine (again, we'll save this discussion for another day), and casomorphin. As with whey, if you have an allergy, intolerance or sensitivity to milk, this type of protein powder is not for you.

Soy
This protein is derived from, you guessed it, soybeans.  The protein comes from soybean meal that has been dehulled and defatted. From there they are processed into three kinds of high protein commercial products: soy flour, concentrates, and isolates. The pros of soy protein is that soy contains many other nutritional benefits aside from a high quality protein, it's easily digestible and dairy free. However, soy protein also contains isoflavones, a type of phytoestrogen that has been linked to breast and prostate cancer.  Also, isoflavones can interfere with the iodine, which plays a pivotal role in thyroid function, and can be allergenic. If you have a history of breast cancer, prostate cancer, or hypothyroidism, you may want to shy away from soy based protein powders.

Egg White
Just as it sounds, egg white protein is simply pasteurized and powdered egg white. There are numerous benefits to an choosing egg white based protein powder.  Egg white protein is a top quality protein (it's a complete protein), since it comes from an animal source. It is also easy to digest and highly bioavailable, fat free and contains potassium, which can help metabolize carbohydrates and aids in the development and growth of muscles. Vegan?  Move along.

Plant-Based Protein Powders (Hemp seed, sprouted rice, pea)
This is typically the best choice for people who have sensitivities to milk, vegan, and cautious of soy. Although these various plant-based protein powders tend to be less palatable (they are not as water soluble, making them a little, or a lot, chalky in texture), they do contain many benefits.  Hemp seed protein contains a complete and highly-digestible protein and the oil that goes along with it is high in the good essential fatty acids. Sprouted rice protein is made from the whole grain and is a complete protein source, highly digestible and allergen free. However, it's low in the amino acid lysine, so is often combined with pea protein powder.  Pea protein is again, hypoallergenic, and is very similar to soy protein, minus the phytoestrogens.

Whew!  That was a lot, I know, but that just goes to prove how complicated the world of supplements can be.  My protein of choice is Vega protein powder.  It's a plant based protein, since I have a lot of allergies and sensitivities, and is pretty comparable to a whey or soy powder when it comes to texture and taste.  Aside from just mixing it with some almond milk or water after hitting the gym, I also love to cook and bake with it.  I add it to cookie batter, oatmeal, smoothies, all sorts of stuff!

What type of protein do you use, and what's your favorite way to use it?

How Would You Define "Healthy"?

     Traditionally speaking, "healthy" is defined as; [being] indicative of, conducive to, or promoting good health.  However, I've realized recently that "healthy" is so much more than it's conventional definition.  It means something different to everyone, and can be regarded similarly to "beauty" - it's in the eye, or rather the body, of the beholder.
  

      I observe the vastly varying definitions of "healthy" pretty frequently.  When counseling my training clients, I have numerous discussions with them about their diet, and often begin the conversation by asking, "so, tell me what your typically diet looks like".  Seeing as it's human nature to portray ourselves in a positive light,  it's no surprise most clients start off their response with something like, "well I eat pretty healthy...", which at this point I've learned to take with a grain of salt, because the later part of their response typically contradicts the first.  It's not uncommon for someone who regularly drinks carbonated sugar-sweetened beverages, snacks on chips and sweets, skips meals and frequents fast food restaurants to regard themselves as eating a relatively healthy diet. How is this possible?
   
     After some thought, I've come up with three possible scenarios:

1.   Although these individuals say they believe they eat a healthful diet, they are aware of the fact they do not - they just aren't comfortable admitting it to others.  As I mentioned previously, it's human nature to seem our best.

2.   Public education on what is and isn't part of a healthy diet and lifestyle is not as effective as we might hoped it would be.  If this is the case,  the general public may truly be under the impression that certain foods and eating behaviors are OK and part of a healthy lifestyle due to lack of proper nutritional education.

3.  Lastly, is it possible the general public's definition of "healthy" has changed?  Has our changing cultural atmosphere also changed what is considered healthy?  For instance, consider someone who snacks on chips and/or sweets once a day, eats fried foods 3-4 days a week, includes soda as a regular drink of choice, eats fast food once a week, but otherwise eats nutritionally sound meals.  Would this person be described as healthy 30 years ago?  What about in today's society where being overweight is a cultural norm and we are inundated with a plethora of junk food options?

    My guess is the answer is a mixture of all three.  It's interesting to consider though - this changing climate of "health".  Do you think our definition of "healthy" has shifted over the last few decades?  If so, why? Also, what do YOU define as a healthy diet?

Tuned Into Childhood Obesity

Lately, I can't help but notice that the spotlight on childhood obesity in America has been turned up a notch - and I couldn't be more pleased!

Almost exactly three years ago, First Lady Michelle Obama, made reducing childhood obesity her personal agenda with the unveiling of her Let's Move program.
Although this program has recently undergone criticism from both ends of the political spectrum, the Let's Move campaign was really the first major move the U.S. government has made at addressing the issue, and with good reason.  In 2009, it was estimated that the direct and indirect costs of obesity within America is around $147 billion annually.

More recently, childhood obesity has been given center stage through cable broadcasting, allowing the issue to reach more widespread than the Let's Move campaign (let's face it, most people watch more nightly TV than they do keeping abreast on the latest government agendas). 

Oh Jamie Oliver, how I love you....

       - In 2010, ABC aired Jamie Oliver's Food Revolution.  Celebrity chef Jamie Oliver, along with producer Ryan Seacrest, set out in Huntington, West Virginia (statistically one of the most unhealthy towns in the U.S.) to tackle obesity by reforming the school lunch programs and instilling change in the town's eating habits. Sadly, as much as I loved the show, it failed to gather much of a following, and was replaced by Dancing With The Stars only 2 episodes into it's second season.

The Biggest Loser airs on Monday at 8/7c on NBC

      - Currently, the widely popular NBC series, The Biggest Loser, announced that for it's 2013 season 14, the show would not only "challenge America" to shed it's extra pounds, but it would also be turning it's attention to childhood obesity.  During the season 14 premier, three "Childhood Ambassadors of Change" were introduced.  These three children, all over-weight and/or obese, were each paired with a Biggest Loser trainer, and from home, with the exception of participating in the weekly team challenge, will be coached on how to  make the necessary changes to their lifestyles to get healthy. They are never weighted in, they are not part of the elimination based competition, and of course the trainers use more "kid friendly" approach with them.  I've been tuning in weekly, and so far I have nothing but praise.  

       - Finally, last night I tuned in to Our America on the OWN network.  On this weeks episode, Generation XXL, Lisa Ling investigated...you guessed it...childhood obesity.  Here's a clip from the episode:

My love of Lisa Ling's voice aside, I think this expose hit the nail the head.  Childhood obesity is a not just a problem for those affected, but for each and every American.  It's tragic and frankly, a travesty that we, as a nation, have allowed the problem to get so out of control.

So what do we do America? I want to hear your opinions and ideas of how you think we should combat this threat to the very lives of young Americans. Regardless of our plan of action, I think the increased media attention is a great start, and I'm craving more! In the meantime, I have my DVR on stand-by! Do you?