Author: Lara Clevenger

Categories
Sweat

5 Mind-Blowing Health Benefits Of Matcha

Before you reach for a piping hot cup of green tea or java, there’s a new tea in town that’s turning a lot of heads. Matcha is the latest “it” beverage, and it’s getting rave reviews from nutritionists for some of its amazing health benefits. We all know that green tea has been shown to be good for you, but did you know that matcha could be even better for your health than green tea?

What is matcha?

Matcha may have been around for quite a while, but it’s just now getting some mainstream attention. Matcha is a powdered green tea that is traditionally used in the Japanese tea ceremony, sadō. Matcha has been used as a food ingredient in the past and is quickly becoming a go-to drink around the world. 

How is it made?

Although it’s similar to green tea, matcha is made differently. The tea leaves are covered with shade cloths before they are harvested, which enhances the texture and flavor of the leaves. The leaves are then dried and ground into a powder with a stone mill.

What else is it used in?

Not a fan of tea? You can find matcha green tea powder used as an ingredient in a number of recipes, including waffles, brownies, smoothies, muffins, guacamole, and cheesecake.

What are the health benefits of matcha?

When you take a sip of matcha tea, you are ingesting powder from the whole tea. As a result, matcha is a more potent source of nutrients than steeped green tea. Among its health benefits are that it:

  • Protects against heart disease
  • Slows or stops the growth of cancer cells
  • Regulates blood sugar
  • Reduces blood pressure
  • Boosts metabolism

Green tea has often been promoted as a resource to protect against diseases and improve health thanks to its antioxidants, and matcha is being recognized for bringing even more to the table. 

Matcha is known to contain powerful antioxidants called polyphenols. Polyphenols have been linked to protection against heart disease. One study showed matcha significantly lowers triglyceride and total cholesterol, as well as reducing blood pressure, thanks to its antioxidant activities.

In addition, matcha is linked to suppressing blood glucose accumulation and regulating blood sugar, which is beneficial in protecting against or managing diabetes or high insulin levels.

Both green tea and matcha contain an antioxidant called epigallocatechin gallate (EGCG), which not only boosts metabolism but also is believed to slow or stop the growth of cancer cells.

There’s one more health benefit that comes from matcha that is worth noting. Did you know the antioxidants in the green tea powder can also turn back the hands of time? It’s true! Matcha is highly desired for containing anti-aging benefits!

Are there any downsides to matcha?

There has been some research that points to concerns about the amount of lead in matcha. One study found you ingest more lead with matcha because the whole leaf is consumed—as much as 30 times more lead than a cup of green tea. It’s best to use matcha in moderation: Don’t go overboard with this popular new superfood, and don’t let children drink matcha.

The bottom line?

Matcha’s potential health benefits are so promising that it’s hard to think of many reasons not to give it a try.

Categories
Nosh

Know Your Fats

Nowadays it seems like every fad diet involves fats in one way or another. There are diets that recommend eating a lot of fat, like a ketogenic diet (high fat, moderate protein, low carb diet that forces your body to use ketone bodies for a source of fuel) or a high fat low carb diet (HFLC). Then there are those diets that limit fat intake, such as a low fat diet or a high carb low fat diet (HCLF, common among vegans).
All fats are not created equal. Some fats—such as monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids (PUFAs)—have amazing cardiovascular benefits, whereas others—such as trans fatty acids (trans fats)—actually increase cardiovascular disease risk factors.

Monounsaturated Fatty Acids (MUFAs)

MUFAs decrease serum cholesterol levels, low-density lipoprotein (LDL, “bad”) cholesterol levels, and triglyceride levels, and raise high-density lipoprotein (HDL, “good”) cholesterol levels. They lower mortality rates of cardiovascular disease and decrease risks of certain types of cancer and neurodegenerative diseases.
Sources: Olive oil, olives, canola oil, peanut oil, peanuts, peanut butter, poultry, avocados, almonds, cashews, pistachios, pecans, macadamia nuts

Polyunsaturated Fatty Acids (PUFAs)

Omega-6 fatty acids: Omega-6 fatty acids lower total cholesterol and LDL cholesterol levels
Sources: Safflower oil, corn oil, soybean oil, sunflower oil, walnuts, pine nuts, mayonnaise
Omega-3 fatty acids: Omega-3 fatty acids lower triglycerides and lowers your risk of heart disease by 1) decreasing clot formation, 2) decreasing vasoconstriction, and 3) decreasing inflammation
Sources: Salmon, herring, anchovies, sardines, mackerel, fatty fish, shellfish, nuts, flaxseed, canola oil, and soybean oil

Saturated Fatty Acids (SFAs)

These are mostly found in meat and dairy products (e.g., animal fats, lard, milk fat, butter, cheese, yogurt, ice cream, cream, sour cream). They are also found in palm kernel, coconut, and palm oils. These should be restricted because they have the most potent effect on LDL cholesterol, which rises when increasing levels of SFAs are consumed. Of all the added fats in the diet, the ones that increase cholesterol levels the most are palm kernel, lard, and butter.
No more than 7 percent of our calories should come from SFAs.

Trans-fatty Acids

These are produced in the hydrogenation process, which is used in the food industry to increase the shelf life of foods and to make margarines firmer. Trans-fatty acids should be limited because they raise LDL cholesterol and increase the LDL:HDL cholesterol ratio, thus adversely influencing your risk of cardiovascular disease.
Sources: Most trans-fatty acid intake comes from partially hydrogenated vegetable oils, stick margarine, non-dairy creamers, solid shortening, cookies, pastries, doughnuts, and crackers
No more than 1 percent of calories should come from trans-fatty acids.

Dietary Cholesterol

Dietary cholesterol raises total cholesterol and LDL cholesterol but to a lesser extent than SFAs.
Sources: Egg yolks, liver, organ meats, squid, abalone (one egg yolk has ~200 mg cholesterol; meats, fish, poultry, and shellfish 20–30 mg/oz; shrimp 40–50 mg/oz)
Now that you are overwhelmed with all of the different types of fats, their food sources, and health benefits or lack thereof, what’s next?
Take a good look at your diet and analyze what types of fats you are consuming. If you are consuming a lot of processed foods, there’s a good chance you are consuming trans fats, because they are often used to make products shelf stable and have a longer shelf life. If you’ve been told by your doctor to increase your omega-3 intake, you may benefit from increasing the amount of fatty fish, nuts, and flaxseed in your diet.
Not all fats are created equal, and they certainly don’t all have the same health benefits. Consult with your doctor or healthcare provider before embarking on any diet.

Categories
Wellbeing

Say Goodbye To Stress With These Simple Techniques

If you’re anything like me, then you get stressed out easily. One of the most stressful times for me is around the holidays. Fortunately the big holidays are over and done with until the end of the year, but there are a few smaller holidays between now and then that may cause your stress levels to rise. Try implementing these eight stress-relieving techniques to help keep your stress levels under control. 

Breathe

Not only is breathing an essential part of living, but it can also be a huge stress reducer. Actually take time out of your day to focus on breathing. Try to concentrate on nothing but your breathing, block out all your surroundings, and listen to your body.

Exercise

Any type of exercise that gets your heart pumping will release endorphins, which will cause your body to go into a more relaxed state. What’s the best exercise, you may ask? There’s an easy answer to that question. The best exercise is one that you enjoy!

Dark Chocolate

Yes, you heard me right. Chocolate will help reduce stress on a cellular level. Chocolate is packed full of polyphenols and flavonoids, which help dilate blood vessels and reduce oxidative stress by neutralizing free radicals.

Red Wine

Red has been shown to reduce the risk of heart disease. Wine is high in resveratrol and polyphenols, which can help reduce total cholesterol, high blood pressure, and triglyceride levels. (1).

Green Tea

Green tea is high in catechins, which have an anti-stress effect. They can reduce blood pressure, inflammatory markers, and oxidative stress (2).

Laughing

Have you ever noticed how much more relaxed you are after having a good laugh? Laughing increases your oxygen intake and endorphin levels, which can reduce stress and put you in a more relaxed state. Laughter can also stimulate circulation and aid in muscle relaxation (3).

Listening to Music 

This is one of my favorite stress-relieving activities. Letting your mind focus on something other than what is causing stress—like listening to soothing classical or jazz music—is a great way to relax. One study showed that listening to music was effective in reducing subjective stress levels and lowering cortisol concentrations (4).

Napping

Do you remember when we were in elementary school and we got to take naps? Yeah, those times have long passed, but should we still be taking naps to help reduce stress? The answer is yes! Napping has been shown to boost the immune system and have stress-releasing effects (5). Put me down for a nap a day, please!

References

1) Lippi G, Franchini M, Favaloro E, Targher G. Moderate red wine consumption and cardiovascular disease risk: beyond the “French paradox.” Semin Thromb Hemost 2010;36(1):59–70.

2) Bogdanski P, Suliburska J, Szulinska M, et al. Green tea extract reduces blood pressure, inflammatory biomarkers, and oxidative stress and improves parameters associated with insulin resistance in obese, hypertensive patients. Nutr Res 2012;32(6):421–427.

3) Mayo Clinic Staff. Stress relief from laughter? It’s no joke. Available at: http://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-relief/art-20044456. Accessed March 2016.

4) Linnemann A, Ditzen B, Strahler J, et al. Music listening as a means of stress reduction in daily life. Psychoneuroendocrinology 2015;60:82–90.

5) Faraut B, Nakib S, Drogou C, et al. Napping reverses the salivary interleukin-6 and urinary norepinephrine changes induced by sleep restriction. J Clin Endocrinol Metab 2015;100(3):E416–426.

Categories
Nosh

12 Ways To Cut Calories While Eating Out

When dieting or trying to stick to a certain amount of calories one thing people often do is stop going out to eat. I’m here to tell you that you don’t have to stop going out to eat to hit your calorie goals. Just follow these 12 tips, and you’ll be on your way to cutting calories and hitting your goals.

1. If you’re eating at dinner time, ask for the lunch portion (if available) to instantly cut your calories and save yourself some money too!

2. When you order your meal ask the server for a to-go container so you can immediately box up a portion of your food when it arrives at the table.

3. When ordering ask for your food to be grilled or baked instead of sautéed or fried to cut back on the fat that is added to your meal in the cooking process. 

4. When ordering a meal that has salad dressing, sauces, or gravies, ask for them to come on the side so you have control over how many calories you add to the dish.

5. When ordering vegetables, ask how they are cooked. You might think ordering vegetables is the best option, but your veggies may be cooked in butter or oil, adding a possible 100+ calories to your side dish. 

6. Opt for meat that isn’t breaded. You’ll still get a great flavored dish with fewer calories.

7. Split a meal with a friend or spouse. Eating out can be a great social event. Don’t be afraid to ask your server to split the dish between two plates for easier sharing. 

8. Order double vegetables instead of a vegetable and a starch (such as pasta, bread, rice, potatoes, corn, or peas). Non-starchy vegetables are higher in fiber and lower in calories than starches, and substituting for double veggies is an easy way to slash calories (but don’t forget to ask how they are cooked!)

9. Don’t drink your calories. Opt for water instead of calorie-dense drinks like soda or sweet tea. If you are going to drink alcohol, avoid drinks like daiquiris and those that use pre-made mixes that are full of added sugar.

10. If you know you are going to a restaurant that typically serves bread before the entrées arrive, ask the server if they can skip bringing the bread to your table so you’re not tempted to eat it.

11. Choose leaner cuts of meat (white meat instead of dark meat, sirloin instead of ribeyes, etc).

12. Choose vegetarian/vegan dishes when available. Vegetarian/vegan dishes will most likely have vegetables and beans as their main components, which are high in fiber and pack a bunch of protein too. This way you won’t have to worry about the extra fat from the meat or having to ask for a leaner cut of meat. 

There you have it! Now there’s no reason not to go out to eat because you fear going over your allotted calories. Just follow my tips for an enjoyable and reduced-calorie meal experience.

Categories
Wellbeing

12 Months To A Better You

Isn’t it funny how people always set resolutions? They bank on the year ahead as a fresh start, a chance to finally lose those extra 15 pounds, talk to the hot guy you bump into daily by the water cooler at work, take the ultimate vacation, or finally become a morning person. Somehow, though, we always lose sight of those goals by February 1. How do we change that? I’ll tell you how… Commit to 12 months to a better you. Commit to a solid relationship with yourself. So here goes nothing, 2016. Let’s do this!

January – Commit To Fit

For me, less is more. Do a small change every week so it becomes a lifestyle instead of a dreaded diet. It’s about practicing self-control. Maybe I’ll only have two Bloody Marys at Sunday brunch rather than unlimited party girl status. We all have those things we absolutely cannot give up. That’s fine. Everything is okay in moderation. Say, “Self, you’re so awesome. and I’m committed to you. I’m not going to treat you like a tent anymore, I’m going to treat you like the temple that you are.”

February – Focus On Self-Love

Given that it’s the month of “love” whether you’re attached or not, focus on self-love. That’s something a lot of us forget about. Confidence is the new sexy, whether you’re skinny, curvy, tall, blue, green, or anything in between. Our culture has trained us to view certain things as attractive and others…well, not so much. Let’s change the way we view ourselves. I know I am going to. Get in front of the mirror daily and admire that reflection. Own it, no matter what!

March – Smile

It’s the month we are dying for some fun in the sun, but the weather just won’t cooperate. Sometimes people are so cranky in March. We need to do our part to make others smile. Have you ever noticed the smallest compliment, smile, or kind word goes so far? For fun tell people they’re beautiful; because we are all beautiful! I think sometimes we forget. Next time you see someone looking a little down, give them a compliment and watch their entire demeanor change. It’s amazing how far a kind word can go. Practice kindness… Lord knows we need more of it in this world.

April – Get Out

Did you stick to commit to fit back in January? Are you still setting small weekly goals that change into lifestyles? I hope so, because it’s time to break out those bikinis and Speedos! Well…if April showers don’t put a damper on things, that is. Commit to going outside and enjoying some fresh air. Go down to the Home Depot and buy some plants. Go out in the garden and do some work. You will feel so accomplished and peaceful when you’re done! After all, this is your year. Make peace with yourself and enjoy some fresh air.

May – Get It Done

You’ve been working hard all winter, digging deep and creating a serious relationship with the best person ever–you! It’s time to buy yourself something fabulous! Whether it’s a new Fitbit because you’ve been killing it at the gym, an all-inclusive vacation to Cancun, or that oil change you keep putting off: Get it done in May!

June – Family Time

Make time for family. Sometimes I get so busy with work and hanging with the girls that I forget to spend time with my family. Take some time out for your family. Mom could always go for a spa day, and you know Dad wants to grab a drink with you. Make it happen and make them a priority!

July – Hydrate

It’s the hottest month of the year! Are you getting enough fluids? Your body is made up mostly of water, so make sure you stay hydrated. Try to drink water both with meals and between meals, and don’t forget to bring water with you to your workout–especially if you are exercising outside in the heat.

August – Healthy Meals

As the summer is coming to an end and kiddos are headed back to school, try to focus on healthier meals. This is the month to incorporate healthy meal prepping into your commit to fit goals. Make the effort to plan out meals for you and your family. Poke around on Pinterest for new recipes, and find new ways to incorporate veggies and fruits into your daily routine. You’ll be surprised how easy meal prep can be once you pencil in time for it weekly.

September – 30 For 30

Ah. It’s fall, y’all! You can feel the change in the air, and by now you should have begun to feel a difference within yourself. Commit to #Fall30for30! Get out and do something you love, like biking, running, walking, anything…30 minutes a day for 30 days. That month of self-love should have you convinced that you can do it!

October – Planning

Such a wonderful month…beautiful weather, fall festivals, and, of course, Halloween! This is your month to begin to plan for the holidays that are quickly approaching. If you’re anything like me you wait until the last minute to get ready, and before you know it you’re stress-eating the kids’ Halloween candy. This is your year to start early. Make your list and check it twice!

November – Train

Okay, here it is. Kickoff month! Thanksgiving will be here before you know it. Don’t let yourself off the hook. Keep yourself motivated by signing up for a 5K or other event after the first of the year. Start training now! This will keep you on track through the holidays.

December – Healthy Baking

Is everyone baking this month or what? Co-workers with endless cookie trays and mothers-in-law reminding you to cook family favorites. This month find a way to put a healthy spin on traditional family favorites. I bet they won’t even notice if you use Greek yogurt in spinach dip instead of mayonnaise. Try it. I dare you!
Remember, 2016 is about you. Put yourself first and be kind! It all starts with you, so make an effort to do one thing every day that you’ll thank yourself for on December 31, 2016!
I know you wanna reach your full potential… I’ve got news for you, you’re the only one standing in the way. Go out and make you proud! Bring it, 2016!

Categories
Sweat

6 Reasons Why You Shouldn't Make Weight Loss Your New Year's Resolution

As a dietician, I practice and preach a healthy and active lifestyle, and I am not a fan of fad diets. I believe your results are a product of the hard work that you put in. If you want to lose weight and get healthy, why wait until the new year to make the change? Start now with these six tips:

  1. Don’t Wait, Get Started Now

    2. Don’t wait to get started on a healthy and active lifestyle. We only have one body, and it’s never too early to make a change for the better. You know how the saying goes, “you are what you eat.” Take the initiative and start today on the road to being healthier and feeling better.

  2. Small Changes Lead to Big Results

    3. Make small changes now instead of waiting until the new year. If you’re not in the right place in your life to fully commit to adopting a healthy and active lifestyle, one or two small changes can still add up to big changes down the road. For example, if you don’t eat any fruits and vegetables currently, you don’t have to jump right in and start eating five servings per day–this kind of dramatic change may set you up for failure. Instead, try incorporating two daily servings of fruits and vegetables for the first week, three servings in the second week, and so on.

  3. Numbers Aren’t Everything in Weight Loss

    4. Don’t become fixated on a number. Depending on what type of exercise you’re doing, the number on the scale may not budge after a while. But your body may be making other changes, such as shrinking inches or showing improvement in lab values. A pound is a pound, and a pound of fat weighs the same as a pound of muscle. But if you shrink your fat cells and increase the size of your muscle tissues you may weigh the same amount as before but look considerably different. This is known as body recompositioning.

  4. Results Take Time

    5. Don’t get frustrated if you don’t see results as soon as you would like. Studies have shown that an active, overweight adult can be healthier than a non-active normal weight adult. Don’t judge a book by its cover: Someone may look healthy on the outside but their vital signs and lab values could be worse than people who look overweight or obese but are physically active, eat fresh fruits and vegetables daily, and limit their sodium intake.

  5. Lifestyle Change over Fad Diets

    6. Don’t get caught up in the fad diets and promises of quick results that normally appear around the new year. Frequently these diets are super low in carbohydrates and calories and will make you lose weight, but they don’t teach you how to eat in the real world. Many times when you try to eat out or go off the prescribed meal plan you will gain weight back quickly. Also on some diets you will lose more than just fat and water weight. Sometimes with super low-calorie diets, you may lose muscle (lean body mass), which in turn will slow your metabolism. Once you go back to eating as you normally do, you may end up weighing more than you did before you started the fad diet.

  6. Make it a Group Effort

    7. Why not start now and build your own foundation with friends and family to live a healthier and more active lifestyle? Creating a support system of loved ones will help you get closer to your goals. And this foundation will allow you to help others on their paths to leading healthier lives.

Categories
Nosh

Caffeine and Its Role as an Ergogenic Aid

Many American’s drink a cup or two of coffee every morning just to get them awake and to function properly. On some days, you can definitely find me in this crowd, especially if I was up all night tossing and turning. Now I want to tell you about another use of caffeine and that is its role as an ergogenic aid.

Now you might be thinking, what in the world is an ergogenic aid? Many people that are not into sports and many that are into sports may never even of heard the term ergogenic aid before. An ergogenic aid is a substance that has been clinically proven to provide statically significant benefit to athletic performance. These benefits may come from enhanced speed, strength, power, reaction time, focus, etc.

To find out if something is an ergogenic aid, you preform a test with a control group (placebo group) and then you preform the same test with they same type of individuals (controlling for age, sex, weight, etc basically as many factor as you can to make sure the groups are as close as possible to limit anything that may skew the results) but the only thing that is different is that you give them the substance that which you are testing to see if it is an ergogenic aid.

Then the researchers will compare the two groups and see if there is any statically significance to taking the tested substance. So do you want to know how caffeine did as an ergogenic aid, now that you know what an ergogenic aid is?

Before we get to the result, we have to look at the types of caffeine. The two most common types of caffeine that are tested are coffee and anhydrous caffeine (the type of caffeine mostly common added to pre-workout formulas).

Results from the articleCaffeine and Sports Performance from the Applied Physiology, Nutrition and Metabolism Journal found that performance benefits can be seen with moderate amounts (~3 mg x kg body mass) of caffeine and that these benefits can be found in a wide variety of sports, including endurance events, stop-and-go events and sports involving sustained high-intensity activity lasting from 1-60 min (e.g., swimming, rowing, and middle and distance running races).

Results from the article Ergogenic Effects of Caffeine and Sodium Bicarbonate Supplementation on Intermittent Exercise Performance Preceded by Intense Arm Cranking Exercise by the International Society of Sports Nutrition found that caffeine improved intermittent exercise performance and lowered perceived exertion after intense arm cranking exercise.

Results from the article Effects of Coffee and Caffeine Anhydrous on Strength and Sprint Performance from the Journal of the International Society of Sports Nutrition found that neither coffee nor caffeine anhydrous improved strength outcomes to a greater extent than the placebo group.

The International Society of Sports Nutrition stand on caffeine and performance are the following:

1. Caffeine is effective for enhancing sport performance in trained athletes when consumed in low-to-moderate dosages (~3-6 mg/kg) and overall does not result in further enhancement in performance when consumed in higher dosages (≥ 9 mg/kg).

2. Caffeine exerts a greater ergogenic effect when consumed in an anhydrous state as compared to coffee.

3. It has been shown that caffeine can enhance vigilance during bouts of extended exhaustive exercise, as well as periods of sustained sleep deprivation.

4. Caffeine is ergogenic for sustained maximal endurance exercise, and has been shown to be highly effective for time-trial performance.

5. Caffeine supplementation is beneficial for high-intensity exercise, including team sports such as soccer and rugby, both of which are categorized by intermittent activity within a period of prolonged duration.

6. The literature is equivocal when considering the effects of caffeine supplementation on strength-power performance, and additional research in this area is warranted.

7. The scientific literature does not support caffeine-induced diuresis during exercise, or any harmful change in fluid balance that would negatively affect performance.

If you’re looking for an easy and inexpensive way to increase your athletic performance, you might consider looking into coffee or caffeine anhydrous as a pre-workout. Most pre-packaged pre-workout do not tell you the amount of each ingredient that is in it, instead they use a proprietary blend so you are unsure of what you are really getting.

Please seek the medical advice from your doctor or physician before starting any workout, diet or nutritional supplement.

Other References:

http://www.jissn.com/content/7/1/5

Categories
Health x Body Wellbeing

Diet To Lose The Weight And Keep It Off

It seems like every day there is another fad diet: paleo, gluten-free, vegan, keto, high carb-low fat, high protein, high fat-low carb, Atkins, South Beach, and many more.
They all claim to help you lose weight, and many do; but once you return to your normal eating habits you tend to gain the weight back. So which diet will help you lose weight and keep it off for the long haul?

Types Of Diets

Paleo (Paleolithic) Diet The paleo diet centers around the idea of eating like a caveman (hunter-gather). Foods consumed in the paleo diet include fresh meats, fresh seafood, fresh fruits, nuts, and fresh vegetables. It encourages grass-fed livestock and organic foods because those foods weren’t treated with pesticides, hormones, or antibiotics back then. It cuts out all processed foods, dairy, and legumes (e.g., beans, peanuts, and lentils).
Gluten-Free A gluten-free diet is used primarily by people who have celiac disease and those with an allergy or sensitivity to the gluten protein. Foods that need to be avoided are those that contain wheat, barley, and rye.
Vegan Diet A vegan diet avoids all meat and animal products (e.g., honey, eggs, and milk).
Ketogenic Diet A ketogenic (or keto) diet is an approach to eating that forces the body to use ketones as a main source of fuel instead of glucose. This diet is very high in fat (~70-75 percent), very low in carbohydrates (~5-10 percent), and moderate in protein (~15-20 percent). The minimal carbohydrate intake causes the body to make ketones from fat. This diet needs to stay moderate in protein intake so that the body does not make glucose from the excess protein intake.
High Carb-Low Fat Diet A high carbohydrate-low fat (HCLF) diet is often followed by vegans or vegetarians. It promotes eating mostly carbohydrates (primarily fruits and vegetables) with minimal fat intake.
High Protein Diet There are no exact guidelines for a high protein diet. What one person considers to be a high protein diet, another may view as a low protein diet, depending on height and weight. These diets are found predominantly among people who are into bodybuilding and other high-intensity sports.
Atkins Diet Dr. Robert Atkins created this diet, which is very much like the ketogenic diet, but with different phases. It starts off at a very low net carbohydrate count (total carbohydrates minus carbohydrates from fiber and sugar alcohols) and gradually increases the amount of net carbohydrates you can consume while you make your way through the phases. One of the goals of the Atkins diet is to increase the amount of net carbs the person can consume while still losing weight. It emphasizes using fat as a source of fuel instead of carbs in the same way that the ketogenic diet does.
South Beach Diet The South Beach diet is also broken down into phases. Phase 1, which lasts for 14 days, centers on stabilizing blood sugar and reducing food cravings. It restricts certain foods and focuses on nutrient-dense foods. In phase 2 you will start to re-introduce foods. This phase still results in weight loss, but more gradual than in phase 1. Phase 3 is the maintenance phase, in which individuals return to eating all foods–but in moderation, with an aim of keeping the weight off for good.
All of the above-mentioned diets can result in long-lasting weight loss. One of the main things to keep in mind is eating at a calorie deficit, that is, taking in fewer calories than your body needs to maintain its current weight.
If you follow any of the above diets at a calorie deficit you will more than likely experience weight loss. Sustained weight loss probably will not occur if you only follow one of these diets part of the time.
This is what happens with yo-yo dieters. They see a rapid weight loss while on a diet and then gain the weight back–and sometimes more–when they fall off the diet. Finding a diet that fits your lifestyle is the key to long-lasting weight loss.
References: Atkins.com; Southbeachdiet.com

Categories
Nosh

The Rich, Chocolaty Taste of Good Health

I don’t know why but there is just something about dark chocolate that is so satisfying. The rich, full and robust flavors combined with just enough sweetness are the qualities that differentiate it from the rest of the pack.

It easily quenches my sweet tooth and it doesn’t make me crave more sugar like the milk chocolate candy bars do. Since this newfound love for dark chocolate, I have found myself becoming a connoisseur, picking up a new brand or variation whenever I come across one.

With this daily intake of dark chocolate, fitting perfectly into my diet might I add, I still get strange looks from people because there are some out there that think you cannot be healthy and eat chocolate every day.

With these naysayers in the forefront of my mind I delved deep to find the health benefits of dark chocolate so I could refute any of those that thought I was doing damage to my body. Also by doing so, I gave myself a little piece of mind I am actually doing my body a favor by eating dark chocolate.

1. Dark chocolate acts as an antioxidant. Dark chocolate is high in flavanols which are also found in red wine, green tea, strawberries and lychee. Antioxidants are classified as polyphenols and Flavonoids (flavanols is a subtype of flavonoids).

2. Decreases blood clotting by inhibiting platelet activation and aggregation. It keeps our cells smooth and disc shaped, instead of an irregular shape which can stick together and build up to form a clot.

3. Dark chocolate reduces blood pressure by increasing the release of Nitric Oxide (NO), which acts as a vasodilator to relax the blood vessels to let blood flow more easily.

4. A study showed those with higher dark chocolate consumption had a lower relative risk for having a stroke. Impaired release of NO can cause the blood vessels to constrict and impede blood flow. This can cause endothelial dysfunction which can then lead to inflammation, stenosis, blood clot formation and an occlusion and then eventually a heart attack or stroke. So by consuming dark chocolate, it increases NO production, which can help lower your risk of having a stroke.

5. Decreases insulin resistance. Insulin resistance is characterized by decreased endothelial NO bioavailability with impaired endothelium-dependent vasorelaxation and increased oxidative stress. Insulin resistance was decreased by improvement in endothelial function.

6. Dark Chocolate improves insulin sensitivity by improving β-cell function. β-cells are cells in the pancreas which store and release insulin.

Now that you know some of the health benefits of eating dark chocolate, we need to get down to the questions that everyone wants to know the answer to. How much dark chocolate do I need to eat and what percentage of cacao does it need to be?

The higher the percentage of cacao, the more flavanols and antioxidant powers the chocolate contains. The threshold seems to sit around 49g of at least 71% cacao. Now you wonder, how much is 49g. Not everyone has a food scale that they can whip out on a whim so I’ll give you an example.

Most of the fancy, dark chocolate bars come in a bar a little larger than your average Hershey’s chocolate bar. On average those bars weigh around 100g (or 3.5oz). So to get the health benefits of dark chocolate you would need to eat roughly half of the big bar of chocolate.

Now you have another dilemma on hand, do I have enough calories saved up to eat half of this dark chocolate bar every day (~300-350 calories per 50g) that I do not gain weight and still reap the health benefits of dark chocolate.

If you fail to take into account the new calories from the chocolate into your daily intake, you could inadvertently set yourself up to be gaining 1/2 pound of weight per week, that’s 26 pounds in a year. The composition of that weigh (fat/muscle) is entirely dependent upon the other aspects of your daily intake and exercise regimen (or lack thereof).

The moral of the story is, yes you can reap great benefits from eating dark chocolate daily, but you must eat the right kind of dark chocolate and in the right doses for you to receive above said benefits, all while fitting it into a balanced and controlled diet to negate unwanted weight gain.

AM J Clin Nutr 2008;88:58-63

European Heart Journal; 2010; doi:10.1093/eurheartj/ehq068

The Journal of Nutrition; 2008; 138(9):1671-1676

Am J Clin Nutr 2008;88:58-63

Food Chem 2010;120:109-112

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It's Only Scary The First Time…Or Two

Having been overweight for more than half of my life, one of my biggest accomplishments has been conquering my fear of going to the gym. I know I am not alone when I say I had this fear. I was (and still am LOL) a very shy person, I did not feel comfortable in my own skin, and I had no clue what I was going to do when I finally mustered up the courage to get myself to go. Through trial and error, I finally found a way to get over my fear of going to the gym, and you can too.
Trust me.
1) Choose the right gym.
Not all gyms are created equal and some gyms are more intimidating than others. For a beginner I would suggest a smaller family friendly place if available, like a YMCA or a family run gym.
The first gym I attended was a YMCA and I found this to be the least intimidating. It was filled with cardio equipment like treadmills, Stairmasters, bikes, and ellipticals, but it also had a large free weight section and weight machines with descriptions on how to do each exercise. The added benefit of going to a YMCA is that it had group classes available like yoga, Les Mills Body Pump, Zumba, spin and other classes that allowed me to experience a variety of exercises to help me find one that I loved.
Other gyms, like Crossfit boxes or powerlifting gyms, may be a little intimidating to beginners. Many are filled with a ton of squat racks, power lifting stations, sleds and really big tires that can make you overwhelmed and exacerbate your fear to the point that you want to turn around when you have only just arrived.
2) Have goals in place.
Setting goals is important because this is a main determining factor of what you will be doing while at the gym. If your goal is to gain muscle then you most likely will be doing a lot of heavy weight lifting. However,  if your goals are to train for a 5K you will probably be doing a lot of work on the treadmill and crosstrainer.
3) Have a game plan.
Knowing what you want to do when you finally get to the gym is huge! If your goal were to gain muscle then I would research a workout plan ahead of time, and figure out how to do each exercise properly before you get to the gym.
This was super important to me personally because I wanted to be able to do the exercises properly without hurting myself, and at the same time look like I know what I was doing while at the gym. Bodybuilding.com is a great resource with lots of free workouts and has videos that demonstrate how to do each exercise properly.
4) Bring a Workout Partner.
Doing something new is scary enough, but having someone sharing the experience with you can help alleviate some of the fear. It will also provide you with a constant level of support, someone to share your triumphs with, and someone to help push you through your struggles.
5) Plan your gym sessions.
Knowing that you have arranged your schedule to compensate for working out removes some of the stress associated with going to the gym. I’m all about stress reduction and by planning ahead, knowing that I am working out at a certain time on select days, and that I still have time for everything else that I need to do really helped eased some of the fear about going to the gym.