Three REALLY Good Medicines

The advances in medical science have saved hundreds of thousands of lives.  A great deal of pain and suffering has been eliminated by vaccines and medicines.  Trauma care has saved people who even twenty years ago would not have survived. But, in spite of these great gifts to mankind, the top killers in western culture are for the most part the result of poor lifestyle choices.  

The top health risks for western populations are heart related diseases, cancer, diabetes and autoimmune diseases.  These diseases may have genetic components or pre-dispositions but the catalyst that creates the opportunity for disease is more often than not a sedentary lifestyle, poor diet, and stress.  These three factors promote a weakened immune system and systemic inflammation which together are fertile ground for disease.

Medicine #1:  Exercise

 Promotes Health Body Weight

Combats disease – stroke, lowers cholesterol, metabolic  disorders, type 2 diabetes, some cancers, arthritis

Boosts Happy Chemicals  - improving self-esteem, reduces stress, improves mood, fun, alleviates anxiety, increases relaxation, powerful anti-depressant

Increases Energy

Improves Production and Creativity

Healthier Brain – brain cell development, improved cognition, improved memory

Improves Muscular Strength Keeping Body Functional

Improves Bone Health

Promotes Better Sleep

Improves Eye Health – Reduces Risk of Cataracts

Helps Control Addictions

Medicine #2: Whole Foods

Whole foods are not processed or refined.

The Most Important Whole foods include vegetables, fruits, nuts, seeds, beans, whole grains.

Whole foods, especially plant whole foods, contain high levels of vitamins and minerals.

Whole foods have a synergy of nutrients our bodies need and are able to digest and absorb.

Whole plant foods are rich in powerful disease and cancer fighting phytochemicals.

Whole foods are higher in colon cleansing, cholesterol lowering fiber.

Whole foods are higher in heart healthy fats.

Whole foods and their synergy of nutrients fight disease.

Whole foods are self-correcting in regards to calories and promote a healthy body weight.  

Processed foods are high in preservatives that may be harmful to our health.

Processed foods are high in sodium and are a factor in high blood pressure.

Processed Foods contain artery clogging fats and oils.

Processed Foods often contain allergens.

Processed Foods are often high in refined sugars.

Processed Foods are low in fiber and lead to un-healthy weight gain.

Medicine #3:  A Cheerful Heart

The ancient Hebrews in the book of Proverbs promote this idea of a cheerful heart being good medicine.  It is found in Proverbs 17:22.  How does one develop a cheerful heart?  I don’t pretend to be an expert, but it is certainly better to put one’s effort towards being cheerful than putting effort toward being sad and low. Both require energy and intention of the will and heart.  I certainly do not want to over simplify or be insensitive to anyone who is hurting, suffering or dealing with depression.  However, we have all seen those people who even in the midst of the most difficult of circumstances will choose to be positive.  It is important that we begin to develop habits of behavior and mindset that are bent towards enthusiasm, gratitude, owning one’s mistakes, seeking forgiveness, and working toward reconciling peace.  

Personal Training Tips//Guest Blogger Morgan Mason from Whole Foods Chattanooga

Have you ever heard the saying “Every great accomplishment starts with the decision to try?”   It sounds simple enough right?  But, when faced with the decision to push aside junk food and start loading up our plates with nutrient dense deliciousness, it can sometimes start to feel like anything but simple.  It doesn’t have to be that way.

Whether you are well on your way to a healthy lifestyle or just beginning your journey, we at Whole Foods Market Chattanooga are here to be your travel companion, partner, or guide.  At Whole Foods Market, healthy eating is at our core - Our 7th core value is to “Promote the health of our stakeholders through healthy eating education” – and that is exactly what we aim to do for you.

Both online and in our store you will find a variety of resources that will help you stick with your decision to make 2015 a year of healthy accomplishments.

Check out some of the resources that we offer below:

1. Our In-Store Healthy Eating Educator:   Our in-store Healthy Eating Specialist, Morgan Mason, is here to give you the tools you need to make healthy easy.  Whether you need some help learning how to select the healthiest options, need tips for shopping on a budget, recipe ideas, healthy eating resources, etc.  Morgan is here to help!  All services are free of charge.  Contact Morgan to make an appointment (morgan.mason@wholefoods.com) or simply stop in the store!

2. Special Diets:  Eating outside the standard American diet doesn’t have to mean deprivation. It’s true, navigating a specific way of eating can be challenging (especially if it’s new to you) but it doesn’t have to be. We’ll help you transform those limits into possibilities.  Check out the following link to find out more information about shopping for diets such as gluten free, dairy free, vegan, low sodium and more: http://www.wholefoodsmarket.com/healthy-eating/special-diets

3. Planning Ahead:  When starting your journey of healthy eating, planning ahead can save time, money and sanity.  But, between your workdays, getting kids shuttled around, exercise, cleaning house, etc. it can be hard to find the time to plan.  That’s why we we’ve created five weekly healthy eating meal plans to get you started off in the right direction.   http://www.wholefoodsmarket.com/healthy-eating/meal-plans-shopping-lists

a. Also, check out these fresh recipe ideas for every meal in our collection of how-to videos, plus pick up healthy cooking tips and shortcuts while you watch. 

http://www.wholefoodsmarket.com/healthy-eating/healthy-recipes

For more healthy eating inspiration, that will have you ready to take on 2015, visit our website http://www.wholefoodsmarket.com/healthy-eating

Grow, Cook, Share

Detox and Cleanse Diets

It sounds great, doesn’t it?  It would seem logical to periodically detox or cleanse our systems – BUT – does scientific research back up this idea and all the many detox supplements and diets? Well, the answer is NO. 

Dr. Ranit Mishori of Georgetown University Medical School has reviewed the research on these cleanse diets and her advice is that they should actually be avoided. Our bodies have been created to detox naturally through the liver and kidneys and there is not a supplement or diet that is going to make it more efficient at this process. These amazing organs work at excreting toxins 24-7 for our entire lifetime.

What this does not mean ... This does not mean eat anything you want because your liver and kidneys will take care of it. We all know that the standard American diet has led to the most obese, most diabetic, most at risk for heart disease population this world has ever known. 

What this does mean ...What we eat does make a difference. When it comes to eating the focus should be a plant based diet rich in a diversity of vegetables, fruits, nuts, beans, seeds, and whole grains. Animal products should be the side item and not at every meal. Eating animal products that are derived from grass fed, free range sources will provide the cleanest sources. And finally hydrate, hydrate, hydrate! Eating healthfully as a lifestyle is the best detox anyone can do. 

When we eat everything we eat is broken down, filtered by the liver and kidneys, and the nutrients are delivered to all 3 BILLION CELLS. Make sure to feed these cells nutrient dense foods and keep your diet clean by limiting the consumption of sugar, added sugars, and processed / refined foods.

Click here for Dr. Ranit Mishori's interview for NPR on detox diets and cleanses.

Protein Bar or Candy Bar in Disguise?

Protein Bars are everywhere...gas stations, grocery stores, gyms and health food markets. But, are they truly healthy? There are some good bars, but you have to understand what to look for. The reality is most protein or health bars are not much different than a candy bar or a Powerade / Gatorade in terms of sugar content and total calories. Most bars have about the equivalent of 9 cubes of sugar. Would you consider eating 9 cubes of sugar healthy? These types of bars are truly only useful after exercise that is intense and lasts one full hour or longer. 

Most people tend to use these bars as a snack, a meal replacement or an exercise recovery. Often we make these choices based on the false premise that they are healthy and because it is convenient. The best choice is always real food. It just takes a bit of planning and discipline – and to achieve true health we must own our choices and be disciplined.

What should you look for when examining a bar?

1. Sugar – The first question is how much sugar does the bar contain? Choose a bar that contains roughly 10g of sugar. The second is what kind of sugar: Sucralose, Splenda, aspartame, Nutria-sweet??? All of these have negative effects on the pancreas and thyroid. The sweetness of a bar should come from dried fruits, honey or maple syrup.

2. Soy – Avoid bars that contain soy products and bi-products. The best bars are made with real nuts and seeds.

3. Partially Hydrogenated or Hydrogenated – If you see these words RUN! This is the process of taking plant oil and pumping it full of hydrogen to make it solid at room temperature. Basically it is like eating margarine. I think we all know now that margarine is not a health food.

4. Refined Grains – Many bars are full of processed or highly refined grains. This is the same as eating white bread, which is basically like eating sugar.

5. Protein – Many of these bars simply have more protein than any normal person needs and not from the best sources. Most of these proteins are in isolate form so that they can be absorbed easily. This would only be helpful for someone who is trying to bulk up, and it has nothing to do with health.

6. Fake Ingredients – If you don’t recognize the name and don’t know what it is, don’t eat it. Why would you put something in your body and you really don’t even know what it is or does? Real food works. 

7. Fiber – Choose bars with a fiber content of 5g or more.

What are the best bars to choose???

1. Kind Bar 

2. Larabar

3. Chia Bar

4. Ginnybar

5. Rise Bar

Again, the best choice is to take some time to prepare and plan in advance. Real Food is best!!! The best snacks are nuts and fruit or dried fruit (make sure it is not sweetened), nut-butters with apples, carrots and celery, plain yogurt with fruit and nuts, hard boiled eggs, nitrate free beef jerky, organic cheese and grapes, a little dark chocolate and nuts, hummus and with sliced apple and carrots – there are many more, and these are all easy to prepare quickly and bring along for the day. It is also much more cost effective.

Lessons From Our Centenarians

The idea of living to 100 years old may not sound appealing mainly due to assumptions about quality of life at that age. However, centenarians by the sheer fact that they have made it that long typically have maintained a high quality of life. Dan Buettner has done extensive research into the lives of centenarians, in particular regarding four areas of the planet that have extremely high rates of people living past 100 years old – which he has called “blue zones.” 

Below you will find lessons we can learn from the Sardinians. Of the four groups the Sardinians are the only group in which the men and women make it to the century mark in a 1:1 ratio. In the other three groups the ratio is in favor 9:1 for the females. So we should all listen up, especially the men! 

1. Eat a lean, plant based diet accented with meat. 

The classic Sardinian diet includes whole grain bread, beans, tomatoes, greens, fennel, garlic, onions, a variety of fruits and olive oil. Surprisingly, Sardinians consume quite a bit of cheese – typically thought of as an unhealthy dairy choice – and their cheese of choice is Pecorino, a sheep’s milk cheese. Pecorino is special because the sheep feed on a diversity of grasses producing a cheese high in omega-3 fatty acids. A diet high in omega-3 fatty acids is a key component to reducing systemic inflammation (the precursor to heart disease, cancers, diabetes, auto-immune diseases and dementia). Meat is enjoyed, but is typically reserved for Sundays and celebrations. 

2. Family First

The Sardinians have an intense commitment to family and family values, and often gather as extended families for daily lunch. These family values and habits result in extremely low rates of depression, suicide, divorce and stress. 

3. Love your Goat

Sardinians also drink goat’s milk. Because goats are also grass-fed, goat’s milk contains components that protect against inflammatory diseases. Goat’s milk is also easier than cow’s milk for humans to digest – often even for those who are lactose intolerant. Even if you do not drink goat’s milk, goat cheese is a good substitute and very similar in taste and texture to cream cheese.

4. Celebrate Elders

Families make certain that every member of the family is cared for, from the youngest to oldest. The idea of assisted living is foreign to Sardinians, and grandparents are kept close by to provide love, childcare, financial help and wisdom. In this culture, the expectations of grandparents and even great-grandparents are great motivators to younger generations, perpetuating traditions of culture and pushing children to live good lives – adding up to healthier, better adjusted children who also live long and healthy lives. 

5. Take a Walk

Sardinian men for the most part live as shepherds, typically walking five miles a day. The daily low-impact cardiovascular exercise, free of pounding the joints, builds healthy hearts, bones and joints. 

6. Drink a Glass of Red Wine Daily (Maybe Even Two)

Cannonau wine is organic and free of sulfites – as well as having two to three times the artery-scrubbing flavonoids of other wines. This is due, in part, to a grape with thick, dark purple skin built to withstand the island weather. Scientific research has indicated that moderate red wine consumption can benefit heart health.

7. Laugh with Friends

Each day in the late afternoon following a great meal, the men gather in the streets to enjoy each other’s company talking and often to play a few games of cards. For the men much of the morning time work is solitary. The women work in community in regards to household chores and preparing meals. These breaks and communal living habits reduce stress. 

I doubt that anyone reading this article can reproduce this lifestyle; however, the concepts can be reproduced. We can eat a whole foods diet focused on plants first, pecorino and goat cheese, and a glass of Cannonau or any other sulfite free red wine. We can take time in the afternoon to stop for twenty minutes or half an hour with others in our office to talk, play a game of cards and snack. It will make you more productive – not less. The Sardinian exercise is lower impact with a lot of walking but it is also a lot of bending at the ankles, knees, hips and low back as garden work, wood chopping and house chores are completed. Workouts can mimic this and even taking a 5 minute break each hour of the day to move and bend will maintain a functional body. Develop your own traditions and habits that cause the overlap with friends and family and a good laugh.

For more information check out the Blue Zones website.

Guest Blogger: Patrick Wortman MS, RD LDN NSCA-certified personal trainer

As we approach the end of another year, and the focus invariably shifts to fresh starts for 2015 it is once again time to come face to face with the evil twins of diet and exercise.     Americans tend to be reductionist in their approach to these topics, and the popular media is chock full of the “diet of the day”.   As you consider the New Year and fresh starts, I want to challenge you to not look for the best or most effective diet, but rather make a true effort to break away from the reductionist approach and change your focus to a more holistic approach.

When you really break down the information and the research that exists, the fact of the matter is that just about any diet will work to help you lose weight and as a result of that weight loss actually be healthier.  Yes, as a general rule if you are overweight or obese you will be healthier after losing weight no matter how you do it.  In addition, the latest general recommendations from the “experts” are just that:  use any diet approach that works for you and lose some/all of the excess weight you are carrying and you will decrease your risk of most chronic disease.  Here is the catch though…you need to also consider what you will do after you lose the weight.  Returning to your previous lifestyle is simply a modern version of Einstein’s definition of insanity (doing the same thing and expecting different results).  Therefore the second and most important part of the recommendation is that whatever “diet” you choose must be one that you can realistically maintain for the rest of your life.  If you really can’t sustain the “diet” you have slated to be your 2015 fresh start for the long term, then should you really even start?  My educated but by no means expert opinion is that you should not, as you simply set yourself up for more of the same….

Ok, so if the diet of the month isn’t the answer, then what is?  The honest answer to that question is that we still don’t know for certain, but we do have some pretty good ideas where to start.  You start by copying some of the basics from populations around the world that seem to have the formula for success.  These areas are named “Blue Zones”.  In 2004, Dan Buettner teamed up with National Geographic and the world’s best longevity researchers to identify pockets around the world where people lived measurably better. In these Blue Zones they found that people reach age 100 at rates 10 times greater than in the United States.  In addition, these individuals remain active and have good quality of life, usually right up until they die.  This is in stark contrast to most of our western civilization were our health and vitality diminish rapidly in later years leading to the boom in assisted living and nursing homes.  

When you look at these Blue Zones you find several things in common.   With regard to diet the tenets are pretty simple.  First and foremost is a plant based diet.  The actual foods consumed vary considerably from one Blue Zone to another, but all have a very high consumption of plant foods and limit or avoid animal foods.  Perhaps equally important is the fact that they eat little to no processed food.  Most food is prepared fresh, and meals are prepared daily.  Families still eat together and there is a strong family/social aspect to the meals.

The real question is simply how do we translate this into actionable advice and easy to implement changes?  Before I answer the question, each person needs to consider a few things.  First, about 40-50  years ago as women started to enter the workforce food companies started a campaign to convince them that cooking was a chore and difficult to do.  It was not something they should have to do, and so they should trust the food companies to do the cooking for them…enter the box and frozen meal era.  It is concerning to me that many of the individuals I work with consider cooking something to avoid at all costs, yet it is arguably the most important decision you make every day (topic for another post).  Second and equally important are the demands on each person’s time.  Between work, church, children, and various other factors everyone is over-extended and short on time.  This is perhaps the key factor.  To really begin to make a transition to a healthier lifestyle you need to take a hard look at your time commitments and start to allow more time to improve your health.  

When you can allow yourself the time to start working on your health, then you can begin to make small changes to improve your health.  Start simply with cooking one more meal a week than you do currently.  Include the family if you have one, especially if you have children. Choose a recipe that includes several brightly colored vegetables.  Perhaps even choose a vegetarian dish, or at the very least make meat the side dish rather than the main dish.  If you want to include a dessert make it from fruit instead of flour and sugar.  Please be sure to make this a family event if possible…this is as important as the food itself.  One of the most important aspects of eating/meals in the Blue Zones is they are socials events and not just about scarfing down food to get to the next event on your schedule.

Gradually increasing the number of meals you make from fresh food and decreasing your reliance on packaged/processed/restaurant food is really the secret to health and vitality and the best way to prevent chronic disease. Choose a recipe from your favorite cookbook, magazine or website and strive to make half or more of the meal vegetables.  My favorite approach is to make one dish meals like a stir fry, a frittata, or crock pot meals.  Alternately you can just add more vegetable sides to a more conventional meal…either way the goal is 50% or more of the meal is vegetables.  If you want some added inspiration to help you start this journey, I highly recommend Fed Up, Forks Over Knives, or Food Matters.  All of these are now available to stream or rent as a DVD and Forks over Knives has a website with recipes and other support to help you start your journey.  There isn’t an easy or quick fix for our health problems. The solution is coming to terms with the fact that it takes time and effort to be healthy, and the sooner your start the sooner you will begin to reap the rewards.  Nothing in life that is rewarding and worthwhile is easy…the work and effort we put forth to accomplish something is what makes it so rewarding.  Get started today!

Here are some links if you want more information:

http://www.bluezones.com/2014/03/blue-zones-history/

http://www.bluezones.com/wp-content/uploads/2011/02/Nat_Geo_Longevity.pdf

http://www.forksoverknives.com/

http://fedupmovie.com/#/page/home

http://www.foodmatters.tv/

Patrick Wortman MS, RD LDN, NSCA-certified personal trainer

Patrick works at the Center for Integrative Medicine - visit their site at www.cim.md 

Osteoporosis

What is Osteoporosis?  Osteoporosis literally means porous bones.  It is a loss of bone density.

Causes of Osteoporosis - Osteoporosis is caused by a loss of calcium.  This occurs when the body does not have enough calcium and it is leached from bones and teeth.  

As children we are building and remodeling bone tissue.  During childhood through early adulthood, it is very important to consume a diet rich in whole food calcium. After the skeletal system reaches its full maturity in early adulthood the body must have calcium. The bones and teeth will either get enough calcium through one's diet or it will leach it from the one's bones. As calcium is lost in the skeletal system the increased risk of falls and broken bones in older adults not only leads to a loss of functionality and quality of life, but often results in a pre-mature death.  

Females are 4x as likely to have osteoporosis. Fifty percent of women over 50 will break a bone due to osteoporosis.  It typically begins after age 35 and increases after menopause due to the decrease in estrogen.  Twenty five percent of men over 50 will break a bone due to osteoporosis.  Men who are 70 and over have a substantial increase in osteoporosis as testosterone levels drop causing a decrease in muscle mass and loss in bone density.  One's genetic history plays a role as well.  A female whose mother, grandmother or both suffers from osteoporosis has a substantially increased risk.  

Other contributing factors include:

 sedentary lifestyle

 a diet poor in calcium rich whole foods

 smoking

 drinking soda / cola drinks (drinks containing phosphoric acid)

 caffeine (consuming 4 cups or more of caffeine rich drinks)

 consuming more than 2 alcoholic drinks a day

 limiting salt intake by consuming whole foods rather than packaged goods

How to Prevent Osteoporosis - The two best defenses against osteoporosis are weight-bearing exercise and a diet focused on whole food nutrition.The best forms of weight-bearing exercises are activities you enjoy which require you to bear-weight.  This can be any form of movement that causes you to have resistance against an object while applying force into the ground - gardening, housework, yard work, carrying groceries, yoga, dancing, tai chi, sports and running. Swimming and bike riding are excellent forms of exercise building strength and cardiovascular health; however, they do not expose the skeletal system to enough resistance to build osteoporosis-fighting bone density.

Lifting weights is the most effective way to build bone density.  Weight lifting just two days a week will make a significant difference in one's bone density.  The best exercises are those that are multi-joint and ground-based.  Even body weight exercises push-ups, pull ups, squats and lunges are excellent weight bearing exercises.  A personal trainer can be very helpful to get you started, insuring that exercises are performed properly, in the correct ratios and in proper balance.  As always before beginning an exercise program consult your physician. Bottom line...find an activity you enjoy that gets you moving.

Nutritionally calcium is the key; however, there are other factors to consider.  Calcium is best absorbed in a diet that is receiving proper amounts of vitamin D, K, and is not too high in animal protein. The best sources of vitamin D are:

 10 minutes of sun exposure a day is the best

 Salmon, Tuna, Pacific Sole, Cod, Flounder

 Free range eggs

 Shiitake Mushrooms 

 Liver from grass fed sources (try a pate)

The best sources of vitamin K are dark leafy greens.  Calcium is found in abundance in dairy products like milk, yogurt and cheese.  However, it is not necessary to eat dairy products or large amounts of dairy to get calcium.  Asian females have lower rates of osteoporosis than American females with little to no dairy consumption.  You can ask your doctor for a bone density test to determine your risk level. 

Non-Dairy Calcium Superfoods: 

 Sardines (don't say yuck - try these brands with Franks Hot Sauce and a great cracker - Conservas de Cambados, Angelo Parodi, Cole's Sardines, Vital Choice)

 Kale

 Bok Choy 

 Swiss Chard

 Broccoli

 Tofu / Soy Milk / Edamame

 Chia Seeds

 Almonds

 Dried Figs 

 Black Eyed Peas

 Cannellini Beans 

 Oatmeal + Black Strap Molasses

Supplementing - Remember supplement means "in addition to."  The focus should be on weight bearing exercise + whole food nutrition, specifically the calcium super-foods.  Before beginning supplementing for calcium and vitamin D consult your physician.  The following are generally accepted guidelines:

 1000mg a day before age 50 calcium carbonate with food 2x / day at 500mg

 1200mg a day after age 50 calcium carbonate with food 2x / day at 500mg

 600IU of Vitamin D before age 70

 800IU of Vitamin D after age 70

Summing It Up: Be active and lift weights 2x a week.  

Breakfast: 

Oatmeal + Molasses + Almonds + Chopped Dried Figs

OR

Grass Fed Eggs scrambled with Kale

OR 

Yogurt Based Smoothie + Fruit + Chia Seeds 

Lunch:

Sardines + Franks Hot Sauce + Whole Wheat Crackers + Side of Swiss Chard + Side 

of Black Eye Peas

Dinner: 

Grilled Salmon + Steamed Bok Choy or Broccoli + Side of Cannellini beans

Calories and the Affordable Care Act...

If you have been following the news lately you have probably heard the that the Affordable Care Act will require vending machines and restaurant chains with 20 or more locations to begin posting their calorie counts more prominently.  Listing the calories and other nutritional information is not necessarily wrong and potentially some people may be more thoughtful regarding their food and beverage choices.  But are people who purchase regularly from vending machines and fast food chain restaurants typically thoughtful about their food choices in regards to health?  

The American health crisis of obesity, heart related diseases and diabetes is not primarily an issue of calories.  Yes, it is true that if you consume more calories than you burn you will gain weight and this could lead to health problems; however, the issue is not truly about calories.  It has to do with how our entire system surrounding food is set up and functions.  If you trace going backwards where food items originate and the trails they are connected to there are not just physical health problems for the individual, but the issues are related to social justice, the environment, ecosystems, natural resources, and economics.  

The US Department of Agriculture estimates that only 8 percent of Americans pay attention to the nutritional information on packaged food items.  Researchers at the Johns Hopkins Bloomberg School of Public Health have a theory.  Their idea is to put calories into context - list the number of minutes walking or running it would take to burn those calories.  For example, a 16-ounce soft drink could take an adult 45 minutes of exercise to burn.  The research has found that 35% of those who actually paid attention to calories presented in context made choices that were 50 calories lower on average.  This is a positive step, and hopefully more awareness will bleed into other health choices. But to truly make changes we as a country must change the entire food system.  We need people who are committed to this on a macro level.  It is not a one-generation war on food production.  It could take a generation, two, or three.  But do not be discouraged!  Each of us on a micro level makes a vote each time we choose what we put in our mouth, and it makes a difference for you and for everyone.  

If you want to be a more thoughtful and intelligent eater and enjoy food, it is not about calories. Focusing on calories is the wrong focus.  Counting calories is not a sustainable habit for most people, and it is not fun.  Each person's metabolism is unique like a fingerprint.  We have all observed people who eat whatever they want and never put on excess weight, and we have all seen people who try and try and they gain weight.  All calories are not created equal.  A 100-calorie apple is not the same as a 100-calorie candy bar.  The apple will cost more in caloric expenditure than the candy bar...so, 100 calories is not always 100 calories.  But it does not stop there.  What people need to understand is that eating real food is the solution and needs to be the focus.  The deeper question is what are the calories delivering to your 300 billion cells. Whatever we eat will make it to the cellular level, and we are literally what we eat.  We either deliver toxins, disease and death to cells or we deliver nutrients, wellness and life to our cells. So, which promotes life... the apple or the candy bar??? We need to move the focus away from calories and to real food.  

Real food delivers life and is self correcting in terms of calories.  Have you ever eaten a sweet treat and wanted more and could barely stop until you felt a bit sick??? Sugar sends the wrong physiological message and the way our brain, colon, pancreas and the involved hormones work only drives us to eat more.  However, have you ever eaten a whole apple, some nuts, and glass of water??? If you have, you have found that you become full and satiated.  And guess what? You naturally become satiated at the right time before you consume too many calories.  Real food contains water, fiber, protein and fat, and it makes you full on time.  You cannot eat too much real food, and it delivers life to 300 billion cells.  

The answer is real food.  If you are interested in these issues I encourage you to read some books by Carlo Petrini founder of Slow Food and Michael Pollan the author of The Omnivore's Dilemma.  

NPR: Reality Check: To Burn Off A Soda, You'll Have To Run 50 Minutes

Blame it on the holidays...

I hear it every year. It was the holiday's fault.

First it is not the holiday's fault. How many holidays are there? Thanksgiving, Christmas, New Years, Valentines, St. Patricks, Easter, Memorial Day, 4th of July, and Labor Day ... nine days caused the weight problem??? Ok, so there were several holiday parties plus different events through the year like birthday parties and vacation. I will give you 52 days of total indulgence. 

Do not worry about the holidays and holiday eating. Enjoy it! The worry and stress over it is worse than a bit of weight gain. Try to stay on your exercise schedule even if eating healthfully is more difficult. If you are out of town and don’t have access to your gym you can use your own body to do push-ups, planks, lunges and go for a walk. Some exercise is better than none and a little goes a long way. 

Remember it is your lifestyle habits the other 300 days or so that make the real difference. Make those 300 days count for your health and enjoy the holidays!

YOU ARE WHAT YOU EAT

I recently read an excellent nutrition article by Amanda Carlson MS, RD, CSSD in the NSCA Performance Training Journal. The old saying "you are what you eat" is true. Everything we eat is either bringing nutrients or toxins to our cells. The average human being has 300 billions cells that need nutrition to function properly and to be repaired - Carlson's ten points will help keep those 300 billion cells healthy and happy.

Come Back to Earth 

This one is simple ... the less processed the better! Our bodies were designed to eat food, and when foods are processed they are no longer foods. They become chemical compounds working in isolation. Whole foods work in an integrated fashion which our bodies were designed to absorb and use for energy, repair, and growth. Another way to think about "come back to earth" is: if you could hunt it or gather it ... eat it!

Eat A Rainbow 

For years, "5 a day" has been the mantra and there is nothing wrong with that. But we need to take it another step. We need to eat as many colors of vegetables and fruits as we can a day. Five a day of different colors - green, red, yellow, orange, blue, and purple - is a great starting point. The more color the more nutrients delivered to your 300 billion cells. Variety and diversity!!!

The Less Legs the Better

Generally when it comes to meats - which are a great source of protein - the less legs an animal, has the leaner the meat is. Therefore, fish, turkey and chicken are great choices as they tend to be very lean. However, grass-fed beef and pork can also be very good choices. Grass-fed animals and wild caught fish have much healthier levels of omega 3 fatty acids.

Fats that Give Back

Vegetable oils, nuts, and fish contain heart-healthy fats. Use vegetable fats like olive oil to cook, season and make dressings. Nuts are a great snack as they are filling and are a good source of protein. Fish is low in unhealthy fats, high in protein and high in omega 3s. Omega 3s fight off inflammation which is a major contributor to heart disease, diabetes, cancer and many other common diseases. Fish should be a part of one's diet 2-3 times per week.

Be 3 for 3

You have to eat breakfast, lunch, and dinner! This is key to getting the nutrients your cells need and to maintaining level blood sugar which will keep your energy levels up as well as prevent unhealthy weight gain. Each meal should include a protein, starchy carbohydrate, and fibrous carbohydrate.

Don't Skip Breakfast! 

Breakfast is breaking the fast after 6-10 hours without fueling the body. Breakfast jump-starts the metabolism and is key to maintaining a healthy body composition.

Hydrate

Water, Water, Water!!! Water is key to every body system functioning properly. Start the day by drinking a couple of glasses of water. When one awakes they typically have been at rest and without water for 6-10 hours, sometimes even longer ... the body has to have this most essential nutrient!

Don't Waste Your Workout

After a great workout it is time to replenish the lost glycogen to the muscle cells. This can be done easily with a nut butter, hard boiled egg, cheese or yogurt. Whey protein is another healthy choice. This should be done within 45 minutes of completing the workout to speed recovery and protect the muscles from cell damage.

Wise Supplementing 

Remember: "supplementing" is just that, in addition to a healthy lifestyle of eating. However, it is an inexpensive health insurance. Choose at least a healthy multivitamin that carries the GMP symbol. Beyond a multivitamin, a fish oil and calcium may be a good choice as well for some people. Always consult your physician or a registered dietician to come up with the right plan for you.

Get Back in the Kitchen!

Coming from an Italian home, this is my personal favorite. Cooking is good for us on so many levels - from family time to healthier eating. Enjoy growing food, shopping at the market, preparing and sharing your meals!

Make these 10 tips a part of your lifestyle and you are on your way to better health and more enjoyment of life! Remember ... You are What You Eat!

To your health, 

JULIAN