Three Nutrition Tips

Jonathan McClellan a dear friend and former trainer on our team now owns his own personal training business in Atlanta, GA.  He shared the following tips this week on his blog.  With his permission I am passing them along because they are good tips.  Recently, a client asked Jonathan for his number one nutrition tip.  He answered with his top three. 

1) Avoid packaged foods, processed foods, and food by-products

The idea is to focus on eating as many whole foods as possible.  When one eats something that comes in a package, the item tends to be highly processed and contain food by-products that few of us can pronounce.  These processed foods and food by-products are not whole foods and truly are not foods at all.  

2) Eat foods full of color.

Eat a diversity of plant foods every day.  Seek to include as many colors as possible green, red, orange, yellow, red, blue and purple.  Diversity of color insures a diversity of nutrients will be delivered to our 300 billion cells supporting life and wellness.

3) Eat frequently.
 

Rev up your metabolism.  Simply speaking when we go too long without eating our body learns to slow down our metabolism and store fat.  We must eat frequently so our bodies will use our food as fuel and make sure that the foods we are eating honor number one and two above.  

Make Your Discipline Count

Certainly more Americans need to make exercise a regular part of their lives.  However, for those who do exercise regularly there are some issues you should consider.  Many people who do have the discipline to exercise regularly simply do the same things the same way over and over.  Not only does this get a redundant, but it may lead to overuse injuries.  

It is important to consider the following.  What does one’s body need be able to do for a lifetime?  What activities does one enjoy?  Your exercise routines should address these two questions.  The body must be able to bend at the ankles, knees, hips, and lower back – this is true flexibility.  The body must have balance.  To build a body that is truly functional the exercises must approach the choice of exercises to develop all three links of the chain – upper body, middle, and lower. 

Upper body exercises should involve pushing and pulling.  The best upper body pushing exercise is the push up.  It is safe, and it addresses building strength in the chest, shoulders and triceps.  The best pulling exercises are variations of pull ups and rowing movements that create scapular retraction.  

Lower body exercises should include lunges, squats, deadlifts and variations of these exercises.  The most important of these exercises is the ability to lunge free handed through a full range of motion for at least 10-15 repetitions per leg.  

The best exercise to develop the middle of the body or what is often referred to as the core is the plank; however, all the previous exercises mentioned will build proper core strength through the abdominals, obliques, and spinal erectors.  Often people focus on crunches and sit ups.  I am not saying that one should not include those exercises, but they are not as important as the plank and plank variations.  The reason is the crunch / sit up develop flexion.  In our sedentary modern lives we sit in flexion all day long.  We need to develop extension and the plank will do it.  

Do the exercises you enjoy, but definitely include the one’s you may be missing.  All these exercises may be modified for almost all populations.  For those who may not know where to start, need help to modify the exercises, or to make sure the exercises are being performed safely, a personal trainer for at least a short period of time can be very helpful.  Make your discipline count and build a body that works. 

Recipe of the week...Bison Chili

Ingredients: 

• 1/2 pound ground bison 
• 1 large onion , finely chopped 
• 1 large carrot , finely chopped 
• 1/2 head cauliflower , stemmed and cut into small florets (about 3 cups) 
• 1 medium green bell pepper , finely chopped 
• 3 large garlic cloves , finely chopped 
• 2 teaspoons ground cumin 
• 2 tablespoons no-salt-added chili powder 
• 1 tablespoon apple cider vinegar 
• 1 can no-salt-added diced tomatoes 
• 1 can no-salt-added crushed tomatoes 
• 1 can no-salt-added kidney beans , drained and rinsed 
• 1/2 cup loosely packed cilantro leaves , chopped 

Method: 

Heat a large Dutch oven or pot over high heat. When the pot is very hot, add bison and brown it, stirring often for 5 minutes. Add onion and carrot, and cook, until both begin to soften, about 5 minutes. Add 1/2 cup water to deglaze the pan, scraping brown bits from the bottom of the pan as the water evaporates.

Add cauliflower, bell pepper and garlic and cook until vegetables begin to soften, about 5 minutes. Add cumin, chili powder, vinegar, tomatoes and beans along with 1 cup water. Bring to a boil; reduce to a simmer, cover and cook, stirring occasionally, until vegetables are fork tender, about 45 minutes.
Serve garnished with chopped cilantro.

Nutritional Info: 

Per Serving: Serving size: , 250 calories (25 from fat), 2.5g total fat, 0gsaturated fat, 35mg cholesterol, 180mg sodium, 36g carbohydrates, (13 gdietary fiber, .12g sugar), 24g protein.

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!

Three-Bean Salad with Quinoa

Ingredients: 

• 1 cup uncooked quinoa 
• Salt and ground black pepper 
• 1/2 pound green beans, trimmed, cut into 2-inch pieces, cooked and rinsed in cold water 
• 1 1/2 cups frozen shelled edamame, thawed 
• 1/2 cup chopped roasted red peppers 
• 1 (15-ounce) can kidney beans, rinsed and drained 
• 1/4 cup prepared Italian dressing 
• 1 teaspoon dried tarragon 

Method: 

Rinse quinoa under cold running water and drain. Bring 1 3/4 cups water to a boil in a small pot. Stir quinoa and a pinch of salt into water. Reduce heat, cover and simmer until tender and liquid is absorbed, 15 to 20 minutes. Uncover and let cool. Put cooled quinoa, green beans, edamame, peppers, kidney beans, dressing, tarragon, salt and pepper into a large bowl and toss well. Serve chilled or at room temperature.
 

Nutritional Info: 

Per Serving:270 calories (70 from fat), 8g total fat, 1g saturated fat, 0mg cholesterol, 460mg sodium, 33g carbohydrate (8g dietary fiber, 4g sugar), 17g protein