What is Sabotaging your Weight Loss?

You may be eating right, doing weight bearing exercise, and getting your cardio, but you can’t seem to lose weight or inches.  What could be sabotaging your weight loss?  Red wine?  Red wine is often passed off as a healthy alcoholic drink because of its density of antioxidants and heart healthy reservatol; however, too much of a good thing could be the problem.

Alcohol contains 7 calories per gram.  Vegetable, fruit, and beans have just 4 calories per gram.  That glass of red wine is almost double the calories for the same amount of food.  Even an unhealthy soda drink has only 4 calories per gram.  Those who drink red wine tend to consume more pre-meal snacks and eat more with their meals which contributes to a larger consumption of calories.  

For those of you who regularly read the Forte blog you might be thinking, “You said don’t worry about calories.”  That is true when it comes to whole foods, but it is not true when it comes to calories consumed through liquids.  Wine and alcohol, for those struggling to lose weight, should be consumed only for celebrations and special events, and even then females should have one glass max per day and males should consume only two glasses per day.

Build Strong Bones

Building strong bones is a key to living a long life, maintaining a high quality of life, and keeping one’s body functional.  Contrary to popular opinion, eating dairy is not necessary to building strong bones.  In China and Japan osteoporosis rates are lower than in the west without significant dairy consumption. Here are 6 keys to building strong bones.  

1.       Eat your grapefruit!  This may come as a surprise but grapefruit enhances bone mineral deposits.  

2.        A Spanish study found that the Mediterranean diet enriched with extra-virgin olive oil causes the body to circulate more osteocalcin which is a marker for healthy bone density.

3.       Sardines!  Give them a try.  They are arguably the most nutrient dense fish.  Because of their small size there is not a concern for mercury, and they have high levels of omega-3 fatty acids.  Sardines are high in calcium and vitamin D.  A can of sardines has more calcium and naturally occurring vitamin D than a glass of milk.  Try them with some whole wheat crackers and hot sauce!

4.        Nut-butters! Try some almond butter, cashew butter, walnut butter or use nuts in pesto recipes.  The oils in nut-butters decrease the rate of bone breakdown.  This helps to create a positive balance in terms of bone building.

5.       Green vegetables!  Greens are possibly the most bioavailable source of calcium.  This means that the calcium is absorbed by bones as it is delivered by the blood stream.  Greens are a more bioavailable source of calcium than milk and the most nutrient dense foods on the planet.

6.       Weight bearing exercise builds bone density.  At the very least, begin doing body weight exercises: push-ups, lunges, and squats... but even better is to include weight lifting in your exercise routine 2 days per week.  Make sure to do full body workouts.  

Recipe of the Week....Roasted Vegetable Salad with Citrus-Ale Vinaigrette

Ingredients: 

• Salad
• 2 large carrots , cut into 2-inch chunks 
• 2 golden beets , peeled and cut into 1 1/2-inch chunks 
• 2 rutabagas (about 1/2 pound each) , peeled and each cut into 6 wedges 
• 1 large parsnip , peeled and cut into 2-inch chunks 
• 1 sweet onion , cut into 6 to 8 wedges 
• 1 sweet potato (8 to 10 ounces) , peeled and cut into 2-inch chunks 
• 2 cloves garlic , unpeeled 
• 1/4 cup extra-virgin olive oil 
• 1/2 teaspoon coarse sea salt 
• 1/4 teaspoon ground black pepper 
• 1 cup arugula, watercress, baby kale or spinach 
• Citrus-Ale Vinaigrette
• 3 ounces India Pale Ale 
• 2 tablespoons extra-virgin olive oil 
• 1 tablespoon honey 
• 1 teaspoon finely grated orange zest 
• Juice of 1/2 orange 
• 3 green onions , thinly sliced 
• 1 tablespoon fresh marjoram leaves 
• 1 1/2 teaspoon Dijon mustard 
• 1/4 teaspoon coarse sea salt 
• 1/4 teaspoon ground black pepper 

Method: 

Preheat the oven to 400°F.  

Combine carrots, beets, rutabagas, parsnip, onion, sweet potato and garlic in a large bowl. Drizzle with oil, season with salt and pepper and toss well to combine. Arrange vegetables on a large rimmed baking sheet in a single layer. Roast, stirring once, until tender and lightly browned, about 45 minutes. Remove from the oven and keep warm.  

For the vinaigrette, combine beer, oil, honey, orange zest and juice, green onions, marjoram, mustard, salt and pepper in a blender. Remove roasted garlic cloves from vegetables and peel. Add garlic to blender and blend until vinaigrette is smooth and emulsified.  

Transfer warm vegetables to a large bowl. Toss with vinaigrette and greens and serve warm.

Just A Reminder...Four Steps to Reducing the Risk of Heart Disease

The leading cause of death in the United States is heart disease.  According to the CDC over 600,000 people a year die from heart disease; yet, it is almost entirely preventable.  We will die.  But we don’t have to die of heart disease.  The following are eight choices you control.

1.       Don’t Smoke!!! If you are, you need to quit.  Research smoking cessation programs, and start down the road to saving your heart.

2.       Don’t forget to take your medicine!!!  You might be thinking “what???” The best medicine for your heart is exercise and a healthy diet.  Exercise 30 minutes each day.  A walk counts, but you need to do a bit more.  Include cardio on a treadmill, bike, elliptical, and / or rowing machine.  Include some body weight strengthening lunges, squats, push-ups, and planks.  What is a healthy diet?  Keep it simple.  Avoid refined and processed foods. Eat a diet mainly consisting of vegetables, fruits, nuts, beans, seeds, and whole grains.  Check out Dr. Colin Campbell’s website at nutritionstudies.org.  People who have high blood pressure, high cholesterol, diabetes, or are overweight increase their risk for heart disease considerably; however, the cure-all medicine is exercise and a healthy diet. 

3.       Limit alcohol.  Men who drink more than 2 drinks per day and women who drink more than 1 drink per day have an increased risk for heart disease.  If you don’t drink on a daily basis but binge occasionally, you are at even a higher risk.  

4.       Manage your stress.  Forgive and accept forgiveness.  Find activities that you enjoy.  Those who have strong family units, strong friendships, and hobbies limit their stress.  Work hard but build breaks into your day, don’t skip meals, take vacation time, and take a nap. 

 Give it a try! 

Recipe of the Week - Apple Sandwiches with Granola and Peanut Butter

Ingredients: 

• 2 small apples, cored and cut crosswise into 1/2-inch thick rounds 
• 1 teaspoon lemon juice (optional) 
• 3 tablespoons peanut or almond butter 
• 3 tablespoons granola 

Method: 

If you won't be eating these tasty treats right away, start by brushing the apples slices with lemon juice to keep them from turning brown.

Spread one side of half of the apple slices with peanut or almond butter then sprinkle with chocolate chips and granola. Top with remaining apple slices, pressing down gently to make the sandwiches. Transfer to napkins or plates and serve.

Include the Cruciferous …

The Cruciferous vegetables or Brassica vegetables are the single best cancer fighters of all foods.  They include the commonly known kale, broccoli, cauliflower, brussel sprouts, cabbage, Swiss chard, arugula, watercress, turnip greens, mustard greens, collard greens and several others which may be less known bok choy, rapini, daikon, mizuna, tatsoi, rutabaga, kohlrabi, and horseradish.  

Only cruciferous vegetables contain the nutrtient isothiocyanates which stimulate the body to break down carcinogens.  This occurs by preventing normal cells from becoming cancerous cells.  Isothiocyanates are capable of metabolizing toxins from smoke and lowering the risk of tobacco related cancers.  

Sulforaphane which is one of the isothiocyanates and indole – 3 – carbinol are more prevalent in cruciferous vegetables than any others.  They are directly linked to reducing the risk of breast, prostate, cervical, colon, and several other cancers.  These nutrients may delay the onset of cancer and reduce the size and growth of tumors.

Cruciferous vegetables are booming with many other nutrients including vitamin C, folate, potassium, selenium, chlorophyll, antioxidants, flavonoids, phytochemicals, carotenoids, lingnans, phytosterols, glucosinolates and super high in fiber. 

High levels of homocysteine are directly linked to heart disease.  And once again the cruciferous vegetables are there for the rescue.

There are many ways that they can be incorporated into your meals.  At breakfast time leaves from cruciferous vegetables can be used in smoothies.  They can be part of a healthy omelet.  At lunch and dinner they are wonderful in soup, stir fried dishes, or when added to rice or pasta. 

¨     1 Broccolini Stalk

¨     1 tbsp sesame seeds

¨     3 tbsp sesame seed oil

¨     Pinch of sea salt

¨     1 Clove garlic

¨     Optional (chili flakes)

Steam broccolini for 4 minutes then pat dry.  Add broccolini to pan containing sesame seed oil and chopped garlic clove on medium heat.  Keep heat low enough that garlic does not burn.  Add sesame seeds.  Stir fry for 3 minutes.  Season with sea salt and enjoy!

Alcohol and Cancer

According to the National Cancer Institute there is a correlation between alcohol consumption and some cancers.  Alcohol is a carcinogen.  The research is clear that the more alcohol one drinks and, more specifically, the more alcohol one drinks over time increases one’s chance of acquiring an alcohol related cancer.  

The following cancers have demonstrated a clear association connected to alcohol consumption:

Head & Neck Cancers – The risk increases by 2 to 3 times for those who consume 3.5 or more drinks per day.  

Esophageal Squamous Cell Carcinoma – In general, this specific cancer occurs in populations who lack an enzyme involved in alcohol metabolism.   This missing enzyme is typically found in people of Chinese, Korean and Japanese descent. 

Liver Cancer – The primary cause of liver cancer is found in populations who were heavy drinkers.

Breast Cancer – More than 100 epidemiological studies have linked alcohol consumption to breast cancer.  As alcohol consumption increases to 3 drinks per day the risk for breast cancer increases 1.5 times.  Even one drink a day increases a woman’s risk for breast cancer slightly by 7%.  

Colorectal Cancer – The statistics on colorectal cancer are basically the same as those for breast cancer.  Three drinks per day increases one’s risk by 1.5x, and even one drink increases one’s risk by 7%.  

Alcohol typically increases one’s risk for cancer through the following four means.

1.       The breakdown of alcohol produces the toxin acetaldehyde which can damage one’s DNA.

2.       The oxidation process that occurs when consuming alcohol can further damage DNA as well as proteins and lipids.

3.       Alcohol can slow down or inhibit the proper absorption of nutrients including vitamin A,  vitamins C,D,E, folate and carotenoids. 

4.       Alcohol increases estrogen levels which is linked to breast cancer. 

The bottom line – avoid drinking alcohol.  When and if you drink, females should keep it to a max of one drink per day and males to a max of two drinks per day.  And for those looking for reservatol in red wine, you can get it from red grapes.  

Radical...

I am saddened when I hear of people suffering from all kinds of ailments headaches, migraines, high blood pressure, high cholesterol, heart disease, diabetes, autoimmune disease and on and on.  It is sad to know people are hurting and suffering to varying degrees.  Modern medicine has clearly aided in lengthening the human life span and lessening many debilitating conditions.  

Ironically, at a time when we have the most access to great health care we also have more people than ever in world history who are sick in one form or another simply due to a lack of exercise and unhealthy eating habits.  

If we get a headache we take a pill.  If we have high blood pressure we take a pill.  If we have high cholesterol we take a pill.  If we have heart disease we take a pill.  If we have diabetes we take insulin.  Etc, etc, etc. 

I am not advocating against medicine.  I am asking that we just stop and think for a minute about how radical it is to rely on pills to fix our health concerns.  Often we simply exchange one issue for another potentially negative one.  If you watch TV for 30 minutes or an hour, undoubtedly you will see commercial(s) selling a pill to cure a modern illness.  The people in the commercial are always beautiful, financially secure, appear healthy, and full of life, BUT then we hear the list of side effects.  Some commercials are even scarier describing a former pill that is no longer on the market because of the negative side effects.  

I don’t want to judge anyone who is suffering but to offer hope that is far too often taboo.  Our doctors just won’t communicate as firmly as I am about to.  Maybe the doctors don’t believe you can make the changes, maybe they are in too much of a hurry to see patients, maybe the pharmaceutical companies are to some degree too influential in the decisions and choices of our health care system.  

Think about how radical it is to have open heart surgery, or bariatric surgery, or take insulin every day, or fill our bodies with pills that we may come to find out have very serious negative consequences.  

What would happen if we began to exercise properly and develop a lifestyle of eating healthfully with a diet based on whole foods mainly sourced from plants?  How often do you meet someone who exercises regularly and eats healthfully who is ravaged with disease?   When we do meet people who exercise and eat healthfully, how often do they seem vibrant and full of energy?  I am not saying exercise and eating right is a formula that works 100% of the time.  It doesn’t, and people are quick to point out the exceptions, for example, the regular runner who dies of a heart attack.  But this is not the norm.  Exercise and eating healthfully does work really well the vast majority of the time.  Our bodies were designed for and have evolved to move and consume a diet rich in a diversity plants.  

Give exercise and healthy eating a try!!!  It has no negative side effects.  There will never be a commercial sharing the negative side effects of eating broccoli.  It will increase the chances of your living a long life and having one richer in quality as well!  

Recipe of the Week...Beer-Glazed Salmon with Roasted Mushrooms

Ingredients: 

• 2 pounds mixed mushrooms (such as shiitake, cremini or oyster), thickly sliced 
• 2 shallots, sliced 
• 5 sprigs fresh thyme 
• 2 tablespoons extra-virgin olive oil 
• 1/2 teaspoon coarse sea salt, divided 
• 1/2 teaspoon ground black pepper, divided 
• 3/4 cup stout beer 
• 2 tablespoons firmly packed light brown sugar 
• 1 tablespoon Dijon mustard 
• 4 (6-ounce) skinless, boneless salmon fillets 

Method: 

Preheat the oven to 400°F.  

In a large bowl, combine mushrooms, shallots and thyme sprigs. Drizzle with oil, season with 1/4 teaspoon of the salt and 1/4 teaspoon of the pepper and toss to combine. Arrange mushrooms in a single layer on a large rimmed baking sheet. Roast, stirring 2 or 3 times, until nicely browned, about 45 minutes. Let cool slightly.  

Meanwhile, in a small heavy saucepan, stir together beer, brown sugar and mustard and bring to a boil. Reduce heat and simmer until mixture just starts to thicken, 5 to 8 minutes. Remove from heat and set glaze aside. (Reserve all but 1/4 cup of the glaze for serving.)  

Pat fish dry and season with remaining 1/4 teaspoon salt and 1/4 teaspoon pepper. Place skin-side down in a large baking dish. Toss mushrooms with 2 tablespoons of the glaze and spoon them around fish. Brush fish with additional 2 tablespoons of the glaze. Roast until fish is just cooked through and flakes easily, 10 to 12 minutes. Serve each piece of fish with a generous portion of mushrooms and reserved glaze on the side.

Focus on These Five Proven Nutritional Habits - by Julian Hayes II

This was an excellent article we wanted to share.  It was written by Julian Hayes II in The Huffington Post...enjoy!

Do this. Do that. Actually, do this instead.

With health and fitness, we're always chasing the next "it thing." The "it thing" that quickens our fat loss while reducing our efforts needed.

To sum it up, we're always looking for the path of least resistance when it comes to our health.

However, people who chase diet trends after diet trends end up ultimately spinning their wheels, frustrated, and blaming external scenarios for their most recent of many dietary failures.

Nutrition doesn't have to be complicated. In fact, the simpler the model, the likelier your success.

No matter if you're a beginner or a seasoned fitness veteran who hasn't reached their desirable level of leanness -- master these five nutritional habits before attempting anything else.

1. Focus on food choices before anything else

To lose fat, you want to burn more energy than you take in (i.e. caloric deficit). With this in mind, the next step that the majority will do is perform a google search for "how many calories do I need to eat to lose fat?

Before calorie counting, manipulating macros or worrying about which particular diet to implement -- focus on your daily food selections. Keep it simple and focus on understanding what healthy food choices look like.

Without awareness and a basic knowledge base of what to eat, all eating strategies are useless.

Here's a secret: Making healthier food choices will kickstart your weight loss before any fancy dieting or exercising strategies (especially for those coming from a world of little to no activity).

2. Take a balanced approach with your macronutrients

We live in a world of extremes.

It's either low carbs, low fat, the no starch diet, the DNA diet or some random detox.

However, each macro serves a pivotal role with your fat loss and obtaining optimal health (internally and externally).

Think of carbohydrates as gasoline that helps fuel your body during workouts and energy (i.e. glucose) for your body to function on a daily basis.

Think of protein as your basic building block of life. Protein plays a key role in the development of your nails, skin, hair, and obvious ones such as muscle growth.

Your fats are beneficial due to their role in satiation and proper hormone optimization.

When thinking of your diet, think moderation and balance--that is what leads to lasting change. Extreme behaviors may work short term, but the weight, along with negative side effects comes back in the long run (often with extra weight).

3. Have a plan for what you're going to eat each day

Willpower is a finite resource that isn't to be trusted in the long term due to its depleting energy reserves.

Every day, we make thousands of decisions. Each decision we make requires energy.

As we make more and more decisions each day, we start to become more susceptible to making decisions that go against what we intentionally didn't want to do.

Why is that?

Because of a little thing called decision fatigue. You start the day at 100%, but deciding on countless minutiae throughout the day such as what to wear--depletes your willpower.

To avoid decision fatigue, it's imperative you automate as much of your habits as possible. Have a plan each day for how you're going to eat, therefore, your current emotional state nor surroundings won't sabotage your fitness goals.

Will you be at work a little longer than expected? If so, prepare an extra meal or know what will be available to eat at that time.

With preparation, success is a guarantee. With preparation plus automating your smaller habits, you'll have plenty of energy in the willpower tank when big decisions arise.

4. Eat & experiment until you find a method that satisfies your palate and complements your physique goals

There isn't one diet or template that is superior to another. The perfect diet is the one that fits your personality, goals, and lifestyle.

The only way to obtain the perfect diet is to experiment and test until you find the perfect concoction that blends flawlessly with your goals.

Your diet should almost feel effortless with little to no resistances about your particular style of eating.

Meshing your lifestyle with your fitness goals increases the chances of your new healthy habits sticking. You can trick and force yourself into doing tasks for only so long until you start to resent your newly adopted lifestyle.

5. Keep the big picture in mind

Life happens. The unexpected often occurs, no matter how much preparation we do in order to avoid it. When the unexpected occurs, we often make poor decisions and slip up on our diets.

We're not perfect, nor are we expected to be or will we ever become.

Perfection is a fantasy and expecting to achieve perfection is a sure fire way to set yourself up for disappointment.

Mishaps and temporary lapses off your diets won't come close to ruining all your progress. Fitness doesn't ruin itself in instantaneous moments.

Keep the big picture in mind and realize that your fitness lifestyle is for the long term.

If you hypothetically eat 4 times a day. That's 28 meals a week and if you had 3 out of those 28 that were less than ideal. Your compliance to your goal is still 90% and that's going to deliver the results you want.

At the end of the day, it's not worth it to live within a diet that simultaneously imprisons you along the way.