Tag: fuel

Before I start this exposé of sorts, I have to tell you, I am not usually one for alarmism. I am about to share with you some very popular “diet” and “health” foods that, in reality, lack serious nutrition, but that does not make them “evil” or “forbidden.” Everyone eats unhealthy food sometimes! What irks me about these products is not that they aren’t particularly nutritious; it’s that advertisers have convinced us that they are, leading us to believe that eating them regularly will help us to achieve our health goals.

YOGURT

Would you eat a candy bar or drink a small can of soda for breakfast? Ok, maybe you would (the dietitian in me will pretend I didn’t hear that), but I doubt even if you did, that you would consider it healthy. Yet that is exactly what we do with yogurt. Now, let me back up, because yogurt does have some very important nutrients in it that candy bars and soda lack: namely, calcium, but also a little bit of protein, particularly if you opt for a Greek yogurt. However, the sugar content of most yogurts is identical to, if not greater than, some of our favorite “junk” foods! I tell my clients to stick to plain yogurt, flavored themselves with fruit and spices (the trick is to start with a ton of fruit and gradually decrease over time so your taste buds adjust), and to think of flavored varieties as liquid ice cream. Oh, and while we’re on the subject? Frozen yogurt is just low-fat ice cream, too. Sorry.

AGAVE

“Natural” sweeteners have really gained momentum over the past few years; none, arguably, more-so than agave. However, did you know that agave is almost exclusively made of fructose and that it is actually a pretty refined, processed ingredient? Even Dr. Oz said, “Just kidding!” after being called out on the reality of agave’s nutritional properties. Stick with 100% pure maple syrup, sucanat, or coconut sugar for something more natural, and remember: all sweeteners, even “natural” ones, are best consumed at a minimum.

PROTEIN BARS

Who here can honestly say they don’t wish they had a few more hours in the day? We are all busy, and when time gets tight, healthy habits are often the first to be compromised. In place of full, balanced meals, more and more we are turning to portable bars to tide us over while we work. Unfortunately, these are usually little more than candy bars with protein powder mixed in. You are better off with a handful of nuts, some hardboiled eggs and a piece of fruit, or carrot sticks and hummus.

CEREALS THAT ADVERTISE AS BEING HEART HEALTHY OR GOOD FOR WEIGHT LOSS

We won’t name names here, but there are certain cereal brands that have marketed themselves successfully as staples in a healthy diet. However, if you turn over the package, the nutrition facts panel and ingredients list tell quite a different story. Before falling for marketing hype, check your cereal for the following criteria: it should have at least five grams of fiber and less than 8 grams of sugar per serving (in fact, the best cereal options don’t contain any sugar!). The fiber should not be coming from ingredients like “cellulose” or “inulin” either, which studies have yet to show have any true health benefits. Flavor cereal naturally with cinnamon, berries, or a dash of vanilla extract.

VEGGIE PASTAS

Vegetables can be a tough sell. They are often the last part of the healthy eating equation that individuals tackle, and they look for any shortcut they can. Here is the bad news: there is no way around eating your vegetables. Pastas that promise to deliver a full serving of vegetables in every serving are nothing more than regular white pasta with some spinach or tomato puree added in. They are low in fiber and not so great in the vitamin and mineral department, either. 100% whole grain pasta is your best bet, but honestly, even if you go with a good quality white pasta and replace a third or half of the serving with non-starchy vegetables (broccoli, cauliflower, and spinach are particularly great for this), you’d be better off than with a full serving of the veggie pasta. Plus, it’s way cheaper.

Did you find any of your “healthy” favorites on this list? Don’t despair! Remember, eating these foods sometimes because you enjoy them is perfectly ok. A good rule of thumb is to make 80-90% of your food choices solid nutritionally, giving you 10-20% wiggle room for treats. Ultimately, nothing beats good, old fashioned healthy, whole foods.

You’re hungry, so you eat. You eat so you won’t be hungry anymore. Or at least you’re not supposed to be hungry anymore (unless you’re eating Chinese food). Have you ever eaten a full meal, only to be perplexed when you find yourself starving an hour later? The problem is that Chinese food isn’t the only problem. Equally problematic is that most of the time you don’t even realize you’re hungry and eating more.

Proper digestion and optimal health is a complex process affected by the ingredients in food. What you eat–or don’t eat–can affect the rate of absorption of food into your bloodstream or the satiety hormone known as leptin, making you hungrier quicker. This sabotages not only your health and your weight, but also your pocketbook, causing you to eat more than you actually want to.

Here is a list of 10 foods you need to avoid to help protect your body, your belly, and your budget.

1. Alcohol

With no fiber, protein, or fat to buffer the absorption of sugar into the bloodstream, your favorite cocktail can make your blood sugar soar then quickly plummet, leaving you grabbing the nearest snack, no matter how unhealthy. Not only that, new studies find that three servings of alcohol can lower your body’s levels of leptin, making you forget that you shouldn’t be hungry.

2. White bread

Studies have shown that the effect of white bread on your blood sugar mimics that of white sugar. In other words, when you’re filling up on white bread, you might as well be eating tablespoons of sugar. What’s the problem? White bread has been stripped of all of the fiber, the main ingredient that slows sugar in the blood and makes you feel full. Furthermore, most white bread contains high fructose corn syrup, a cheap sugar substitute that enters your blood system quicker and spikes your insulin, causing you to be hungry pretty quickly afterward.

3. Chinese food

Monosodium glutamate (MSG), a flavor enhancer commonly found in Chinese food, has been used for years to fatten up laboratory animals. Studies show that people who eat MSG are three times more likely to be obese than those who don’t. Scientists believe that it may dull the effects of leptin, making you eat more.

4. Juice

It’s not just the calories in juice that fatten you up. No pulp and no fiber, combined with high fructose corn syrup, can make your favorite drink a fattening one by sending your blood sugar skyrocketing (and you to the fridge).

5. Artificial sweeteners

They have no calories yet still taste sweet and yummy. Sound too good to be true? Indeed they are. Artificial sweeteners mimic sugar in the body and cause your blood sugar to rise and fall rapidly. The problem gets worse when you drink beverages that contain artificial sweeteners without eating, because there is nothing to combat your falling blood sugar, so you quickly get voracious. Kind of negates the whole reason to drink diet soda, right?

6. Cereal

White flour, no fiber, sugar, and high fructose corn syrup are a seriously problematic combination for your blood sugar that will leave you hungry in the morning and craving sugar all day.

7. Coffee

Caffeine, in moderation, can help you lose weight…but drink too much and you’ll be doing more harm than good. Excessive caffeine raises your blood sugar, and unless you’re pairing your morning java with a snack or meal, your blood sugar (and willpower) will plummet fast.

8. Fast food

The trans fats contained in most fast food can potentially be pretty bad for your appetite by inflaming your stomach and hurting your body’s ability to produce appetite-controlling hormones. Not good. Additionally, most fast food contains ridiculous amounts of sodium, which can dehydrate you. Oftentimes it’s hard to tell the difference between being thirsty and hungry, and many people eat when all they need is water.

9. Sushi rolls

They’re fat free so they should be good for you, right? Not so fast. Each sushi roll is made with a cup of rice, which amounts to three servings of carbs. The typical person eats three sushi rolls at a meal–the equivalent of nine whopping, blood-sugar-soaring servings of carbs. And unless you’re choosing brown rice, it gets worse. White rice is stripped of its fiber, which raises your blood sugar even faster.

10. Flavored potato chips

Flavored potato chips can contain ingredients like high fructose corn syrup and MSG, making these a healthy snack no-no. Make sure to check food labels. You need to watch out because before you know it, you’ll finish the bag and go looking for even more.

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

Adding water to your diet is one of the simplest things you can do to improve your health.

Unfortunately, many kids in the United States are raised on sugary sodas and juices and grow up skipping the H20. This habit often persists into adulthood with potentially detrimental effects. 

The standard for water intake used to be eight cups a day, but many experts have backed off that guideline in recent years. In reality, everyone needs a different amount of water based on diet, exercise, and various other factors. That being said, the Centers for Disease Control (CDC) estimates that drinking less than four cups of water a day is probably inadequate for a healthy adult. 

In a 2007 CDC study, 43.7 percent of respondents reported drinking less than four cups of water a day. That doesn’t sound too troubling until you consider that our brains are about 85 percent water, and our muscles are 70-75 percent water. In short, it’s an essential chemical component of our bodies that we should be replenishing.

Here are several ways that increasing your water intake can provide health benefits:

Hydration

The most obvious benefit to drinking more water is hydration. The Internet has helped spread the idea that 75 percent of the country’s population is chronically dehydrated. That’s probably an exaggeration, but there are definitely a lot of people who could use some more of the clear stuff. 

Dehydration can drain your energy, making you sluggish. It can also cause headaches when your body starts to squeeze your brain and muscles for any bit of water it can find. Try grabbing a glass of H20 to counteract these effects. You’ll feel better in no time!

Calorie Control

One of the best things about water is that it has 0 calories. Slamming bottles of water isn’t going to magically make you shed 50 pounds. But when you consider a can of regular soda contains more than 100 calories, it’s an easy substitution that could save you hundreds of calories per day. 

Water might also be valuable in curbing hunger because it fills your stomach. A 2010 clinical trial found that drinking two cups of water before meals decreased calorie intake and aided weight loss. Additionally, drinking cold water forces the body to warm up slightly to keep a consistent temperature of 98.6. It only burns about eight calories, but that’s better than nothing!

Increased Metabolism

Experts have gone back and forth on whether water truly helps people lose weight. A 2004 German study presented interesting results on the subject, though. The study showed that after drinking 17 ounces of water, the subjects’ metabolic rates increased by 30 percent for both men and women. 

The study said the increase started within 10 minutes of drinking water and peaked after about half an hour. The researchers estimated an average person could burn thousands of extra calories a year simply by drinking more water every day. It probably won’t give you a six pack, but it won’t hurt either!

Energizing Muscles

Drinking water is especially important when exercising. If your muscles don’t maintain a normal balance of water and electrolytes, this can lead to muscle fatigue. That’s bad enough, as it can result in reduced power, speed, and mental focus. However, dehydration and muscle fatigue during exercise are also thought to contribute to muscle cramps.

It’s a rather painful ordeal that no one wants to endure. To avoid this, make sure your water intake is adequate before exercising. According to the American College of Sports Medicine guidelines, you should drink 17 ounces (about two cups) of water at least two hours ahead of exercise to avoid dehydration.

Flushing Toxins 

Keeping hydrated is the best way to flush toxins from your body. We get rid of that waste primarily through urine, and drinking plenty of water helps the process because it’s a natural diuretic. More bathroom trips might be annoying, but that’s a small price to pay for your health. 

Evidence also suggests that drinking plenty of water helps prevent kidney stones (something you really don’t want to experience) and urinary tract infections. 

Gastrointestinal Tract

Water also plays an important role in digestion. It can stimulate the gastrointestinal tract, which helps digestion and intestinal transit. That’s a fancy way to say water will help keep you from becoming constipated. 

More often than not, simply drinking more water (instead of relying on harsh laxatives) will resolve problems with constipation.

Smooth Skin

Dry wrinkled skin is another nasty side effect of dehydration. Your skin contains water (like many other parts of your body) and needs it to function properly. Taking in plenty of water will keep you looking your best. 

Remember this the next time someone asks for your drink order!

How Bad Are Soft Drinks For Your Health?

The short answer: Very!

Yes, I can hear the screams now, “Don’t take away my soda!”

But here’s the truth: Soft drinks are the largest source of empty calories in the American diet and soda drinkers are at higher risk for obesity and heart disease.

Before you put your hands over your ears and sing “La la la” to drown out the message, let’s look at how your body digests a soft drink.

Our bodies are designed to digest food slowly through many phases in the stomach, large and small intestines. This slow digestion releases calories as fuel into the body to be used over time, rather than all at once. The process of digestion itself burns calories. Any unused calories are then stored as fat. Soft drinks, however, are liquid calories which need no digestion and are released into almost immediately. For most people it would take an hour of walking at a moderate pace to burn the nearly 200 calories in a typical can of soda. Given that most Americans move just 8 minutes per day, it is easy to see how the empty calories in soft drinks contribute to obesity.

People who drink at least one soft drink per day are 27 percent more likely to be over weight and are likely to eat more calories per day than non-soda drinkers. Drinking soft drinks does not make you feel full and, even worse, stimulates hunger.

So, does this mean you can never have a soft drink?

No, if you really love the taste, have a soda as an occasional treat. Think of soft drinks as what they are, liquid candy, not a beverage.

Would you eat a bag of Skittles as a side dish at dinner?

A 2.6 ounce bag of Skittles contains approximately the same amount of sugar as a 20 ounce soft drink. You body needs water to digest and function properly. Drinking water at meals rather than soda will aid digestion, cut empty calories as well as support your immune system, and keep muscles and joints working well.

But, what about diet soft drinks? That’s better right?

You would think diet soda would be a better choice, but it turns out it may be even worse for your health. Daily diet soda drinkers are nearly 50 percent more likely to have heart disease than non-soda drinkers. Again, drinking soda of any kind doesn’t make you feel full, and artificial sweeteners also stimulate hunger.

The jury is still out on whether artificial sweeteners and other ingredients including in soft drinks cause cancer or other health concerns. In typical studies, rats are fed a “clinical dose” of the ingredients to see what happens. This dose is many times more than a recommended serving. With the average American drinking nearly 600 cans of soft drinks per year, many of us are consuming a clinical dose.

Do your body a favor. Limit soft drinks and be kind to your heart.

Chances are, 10 years ago you didn’t really know what gluten was. (Raise your hand if you’re still not totally sure what gluten is!) But you’ve probably heard of it. Gluten-free product sales have more than doubled since 2011, and 30% of polled Americans report wanting to cut back on the gluten in their diets. Celebrities left and right are touting its benefits. Books are being written about the dangers of consuming toxic gluten-containing grains, wheat being the absolute worst.
Are we really being poisoned by are whole wheat sandwiches? Let’s take a closer look.
WHAT IS GLUTEN? Answer: a protein. I know, I know, it’s found in breads, grains, and similar “carbohydrates.” These foods are classified as carbohydrates because that is what they are mostly made of, but they also contain vitamins, minerals, fats, and, yes, protein. Gluten is one of those proteins, and it is responsible for giving structure to our favorite carbohydrate-containing foods.
OK, SO…WHY THE FUSS, IF IT’S JUST PROTEIN? For most people, there’s no reason to fuss. Only about 1% of the population has Celiac Disease, an autoimmune condition in which the body mistakes gluten for something dangerous, and it launches a full-fledged immune attack. This causes inflammation and a whole host of very serious conditions. The only treatment for Celiac Disease is to completely avoid gluten-containing food, medications, and even hygiene/beauty products. Some research suggests that another 6% or so of the population may be gluten intolerant, so they don’t have Celiac Disease but they do seem to do better on a low-gluten diet. For the remaining 93% of us, gluten isn’t a problem at all.
WHY SHOULDN’T I JUST AVOID GLUTEN ANYWAY? YOU KNOW, JUST IN CASE. I MIGHT FEEL BETTER.
Unfortunately, there are some serious downsides to going gluten-free:
It’s really, really hard to get certain nutrients when you cut out foods containing gluten. This includes many of the B vitamins, which are linked to everything from energy to decreased risk of certain birth defects. (Side note: if you’re thinking you’ll just go gluten-free and pop a few supplements, think again. Many medications and supplements use gluten-containing ingredients.)
It can be socially isolating. True gluten avoidance makes social gatherings very challenging due to how many foods contain gluten, and how easy it is to contaminate gluten-free foods simply by preparing them in the vicinity of gluten-containing foods.
It has never been easier, and at the same time, so difficult to go gluten-free. Nowadays, you can find a gluten-free version of just about any gluten-full food, from cakes and candies, to pizza and pasta. However, these processed gluten-free convenience foods are often lower in fiber, vitamins, and minerals (see above); and higher in sugar, preservatives, and fillers than the gluten-containing foods they were created to replace. Additionally, they often rely on rice-based ingredients, which could potentially lead to an overconsumption of arsenic if you aren’t careful. Yikes.
It’s expensive! One recent study, in fact, found that gluten-free products were, on average, 242% more expensive than their gluten-containing counterparts.
Why does anyone bother with a diet that is expensive, socially binding, nutritionally restrictive and inclusive of some very processed, unhealthy foods?
SHALL WE CONSIDER SOME OF THE POTENTIAL BENEFITS?
A lot of perfectly nutritious foods are naturally gluten-free, such as beans, fruits, vegetables, quinoa, nuts, seeds, extra-virgin olive oil, and more. By going gluten-free you might start incorporating more of them into your diet by default.
A lot of not-so-very-nutritious foods do contain gluten: cakes, pizza, pies, cookies, and so on. Who couldn’t stand to adopt a lifestyle that relied a little less heavily on these sugary, processed treats?
If done well (as in, to maximize nutrition and decrease risk of cross-contamination), it will require a lot more cooking at home. Restaurant meals, take-out, and convenience foods are often sky-high in sodium, trans fats, unsavory oils, and lots of ingredients only a chemist could decipher. Less of that, and more home-cooked meals, can be a big step toward improving your health.
BOTTOM LINE: FIT OR FLOP?
As a registered dietitian, I have to say, this one is a flop. Unless you have Celiac Disease, there is absolutely no credible evidence at this time that avoiding gluten has any benefits. However, replacing sweets and refined grains with fruits, vegetables, beans, and other wholesome foods is never a bad idea! So when you see something labeled “gluten free,” take a closer look: it could be marketing hype, or it could be a cool new food to try.

Looking for lunch ideas that will fill you up without filling you out? Try these light and easy fiber and protein-rich lunches that will keep you feeling satisfied without blowing your calorie budget.

Craving a gooey, cheesy, sandwich? No need to deprive yourself with this trimmed-down version of a classic Monte Cristo.

A Better Monte Cristo Sandwich

Reduced-fat swiss cheese, thinly sliced turkey or chicken breast (your choice), whole-wheat bread and trimmings are dipped in a savory egg batter and pan-fried for a delicious lunch that’s ready in only 15 minutes. This one is a real crowd-pleaser (kids love it, too) with a whopping 53 grams of protein, healthy fats, and 6 grams of fiber.

This hot sandwich only takes a couple more minutes to prepare than your every day cold sandwich, but man is it worth it! Heat in a nonstick skillet for about two and a half minutes per side and voila … melted cheese goodness that’s good for you, too.

The baby spinach is a good source of vitamins A, C, and folate, as well as minerals such as manganese, zinc, and iron. It is also a good source of fiber and even contributes a small amount of protein to the diet. Add as many extra leafy greens as you like for next-to-zero calories and even more filling fiber.

Running on empty? No problem! Power up with this salad featuring black beans as the star, whole kernel corn, and a tasty homemade dressing you can whip up in minutes.

Black-Bean Salad

It is often thought that vegetarians have a difficult time meeting their daily protein requirements, but consuming vegetables with protein (like beans) make it easy to stay on track. One half cup of black beans gives you 8 grams of protein and fiber with only 114 calories per serving.

Since this salad uses canned beans and corn, its a snap to put together. Combine all ingredients together in a big bowl, then let the marinade work its magic for about half an hour before you dig in.

Studies show that regular bean consumption is associated with lower body weight and smaller waist circumference. Frequently eating beans may also reduce your risk for heart disease.

Heart-healthy soy foods like tofu help decrease your risk of heart disease by lowering LDL cholesterol. Try this Peanut Tofu wrap made with store-bought Thai peanut sauce for a speedy, tasty lunch.  Opt for low-sodium sauce if you can find it.

Peanut Tofu Wrap

Tofu is a healthy protein source that contains all of the essential amino acids. Wraps are a great way to package a protein and veggie-packed lunch with fewer carbs than a traditional sandwich.

Spread a little peanut sauce on the tortilla, add tofu and veggies, roll up and you’re done! If making this ahead of time, wrap in foil for neater, easier eating later on.

To save on prep time, pick up a package of pre-marinated baked tofu in the produce section of most grocery stores. Throw this meal together in about 10 minutes for 19 grams of protein and 5 grams of satisfying fiber.

Looking for a new brain-food favorite? Omega-3-rich fish promotes healthy brain aging and aids in memory retention. A little healthy fat from the avocado plus nutrient-rich quinoa and broccoli make this hard to beat for a complete lunch.

Roasted Fish with Quinoa Salad

Research shows that eating steamed broccoli can provide even more cholesterol-lowering benefits than enjoying raw. Quinoa is high in both fiber and protein with loads of other nutrients making it a good carb choice for boosting energy levels.

If you’ve got 20 minutes, this flavorful bowl is well-balanced with a healthy dose of vitamin C to boot. Steam broccoli in the microwave for about three minutes. Line your pan with aluminum foil before roasting fish for fast and easy clean-up.

Do you ever get tired of seeing the superfood lists that keep popping up on your social media newsfeed or on news websites? I admit that I am sometimes tempted to hide those posts because they seem to show the same foods over and over.

Take avocados for example. Those green nubby things are on almost every superfood list I see.

For a long time, I hated (or thought I hated) avocados. So when I saw them on a superfood list, I rolled my eyes with a silent, “Yuck,” to myself. Fortunately, I matured and decided it might be a good idea to actually finally try them and see what the fuss was all about. To my surprise, they were actually pretty good. I liked them in guacamole, on salads, and in smoothies, but not in brownies. That one was just a little too far out there for me.

But do they really deserve to be on almost every single superfood list? After all, other superfoods are good too. Like almonds, chia seeds, and blueberries.

Turns out, avocados really might be the new “super” superfood. They are more than just a green food to mush up and serve with Mexican food. They are actually extremely healthy for you, good for weight loss, and versatile to boot.

In doing some research, I found out that avocados are actually a berry and not a vegetable as you might assume. I would understand if you thought they were a vegetable because they are green. Not that it matters in terms of nutrition, but it is always good to have your facts straight.

Nutritional Superstar

When I was losing weight, I learned that eating foods packed with healthy nutrients made me feel better and were good for my weight loss. Avocados certainly fit that category. The World’s Best Foods website says, “There are very few Daily Recommended Intake (DRI) vitamins or minerals not found in avocados.”

Of particular interest to me as someone interested in weight loss is the low sugar and high fiber makeup of these healthy fruits. Half an avocado has almost 6 g of fiber and less than a gram of sugar. As someone who loves sugary foods, eating something with low sugar helps me control my cravings for brownies or other junky foods.

The nutrients in avocados help control your blood sugar and the fats have been shown to be beneficial for your heart’s health. When you eat avocados with lower fat, yet healthy foods such as salads, your body is better able to absorb important carotenoids. Carotenoids, in case you didn’t know, are plant pigments your body uses for immune function and disease prevention.

I know it is complicated, but it does help you see why avocados surely belong on the list of “super” superfoods.

The Calories and Fats Work for You

Calories are a concern when trying to lose weight.

The avocado has calories just like any other food, but the calories can work for weight loss.

·      A whole avocado without the seed has 322 calories and 29.5 g of fat.

·      A single cup of avocado slices has 234 calories and 21.4 g of fat.

·      Avocados have 13.5 g of fiber in a whole avocado and 9.8 g in a cup of slices.

If you are like me, you probably will not eat an entire avocado. Half an avocado has about 161 calories, which is a fraction of your overall calories for the day. The fat in the avocado is mostly healthy monounsaturated fat, which helps keep you full.  It’s a win-win all around.  

Thinking Beyond Guacamole

Guacamole is the most obvious use for avocados, but there are numerous options beyond guacamole. We like them in fruit smoothies, on a green salad, in homemade salad dressings, and as a way to add creaminess to soups. I tried grilling them once but that did not work out very well. I probably did something wrong that you wouldn’t do.

Avocados really do belong on the superfoods list. I promise not to roll my eyes the next time I see this familiar food on the inevitable superfoods posts that will surely scroll across my news feed today or tomorrow.

If I had a dollar for every gym member or client that has asked me if they need to be drinking a protein shake, well, I’d be able to buy nearly a lifetime’s supply of protein powder.

I’m only slightly exaggerating.

In the fitness industry it seems that people are pretty obsessed with protein consumption. Open any fitness or athletic magazine and you will see countless advertisements for various protein supplements, each one touting a higher and better protein content than it’s competitors…and likely being consumed by a bronzed, ripped athlete with impressive six pack abs.

Protein powders. Protein bars. Protein cookies. Protein pancakes. Even protein water…the protein products are seemingly endless.

So it’s no wonder the average Joe in the fitness world seems to believe the misconception that more protein is better. After all, how else are we going to look like that bikini model, body builder, or super fit elite triathlete if we don’t slug down copious amounts of protein immediately following our workouts?

News flash: not only is protein deficiency incredibly rare in adults in our society, but according to the Centers for Disease Control, Americans as a whole tend to consume too much protein. But there is a valid reason why athletes should concern themselves, at least somewhat, with protein intake.

Let’s break it down:

Protein is essential nutrient found in animal products, nuts, and beans. Protein is comprised of amino acids; amino acids are essentially the building blocks of our body. Because our bodies are made from these amino acids, it only makes sense that we need protein to help our bodies grow and repair.

Now, when we do something physically taxing on our muscles, such as strength training or a good, hard run, the microscopic fibers that make up our muscles actually tear. In theory, we then rest allowing our body to rebuild those fibers, and voila, we have muscular growth. But what do we need to assist in that repair and contribute to new cells and rebuilding old cells?

Amino acids. Which come from…

Protein.

That is an incredibly simplified version of what actually goes on inside of our bodies, but now you get the general idea of why protein consumption is essential for everyone, but even more so for active people and athletes.

So, let’s get to the point, the whole reason you clicked on this link in the first place, shall we?

How much protein do YOU, a runner, need?

Of course, the exact answer is going to vary from person to person, but for the sake of this article we can give some general suggestions.

According to the American College of Sports Medicine and the Academy of Dietetics and Nutrition, the average adult requires approximately 0.8 grams of protein per kilogram of body weight. That’s kilogram, not pound, a common oversight. (To convert to kilograms, take your current weight in pounds, and divide it by 2.2.)

An endurance athlete, however, needs approximately 1.2-1.4 grams of protein per kg of body weight. The added protein will help with the extra repair needed after all of the stress we put our bodies through training. Again, these numbers can vary based upon training volume and other activities, but they serve as a good rule of thumb. (For comparison purposes, strength and power athletes need anywhere from 1.2-1.7 grams of protein per kilogram of body weight.)

So what does this look like, in real world, non scientific speak?

Simple: a 150 lb non athletic female requires about 54.5 grams of protein a day. A 150 lb female who also happens to be a regular runner requires anywhere from 81.8- 95.5 grams of protein per day. The difference between non athletic and athletic is around 34 grams of protein…or the equivalent of about 4 ounces of grilled chicken (about half a chicken breast.)

As you can see, that’s really not a huge difference.

So, don’t fall victim to all of the hype and advertising that says you NEED tons of protein in order to be a good athlete. Eat well rounded meals, be aware of your protein intake, but save your money on those bulking supplements, and spend them on a new pair of sneakers instead.

We’re all familiar with the saying, “an apple a day keeps the doctor away.” But mom never said anything about pickles. 

It turns out that pickles, which often play second fiddle to deli sandwiches, are more than a garnish.  

A new study shows that fermented foods such as pickles, sauerkraut and kimchi might have unexpected benefits. Chief among them is the potential to reduce social anxiety.

It’s been obvious for years that the mind can affect our guts. Stress and anxiety can cause nausea and loss of appetite, among other symptoms. What’s becoming more obvious is that it’s a two-way street.

Studies on mice have shown that the bacteria living in our body plays a role in mental health. Healthy bodies contain thousands of different species of bacteria, but the balance of these bacteria can be a delicate thing. In the West, we often throw it off with too many processed foods and over-exposure to antibiotics, eliminating necessary bacteria. It seems as if it not only exposes us to food allergies and other ailments, but also affects mental health. 

So how do pickles help?

Pickles are great sources of good bacteria (those probiotics you’ve heard so much about). When those probiotics enter your system, they trigger your brain to release cortisol, which is a stress-fighting hormone. In turn, the cortisol activates anti-stress and anti-inflammatory pathways.

Additionally, some believe pickles, and other fermented foods, are rich sources of GABA, a chemical messenger that reduces excitability in the nervous system. Certain anti-anxiety drugs work by activating GABA.

There’s also a benefit to fermented foods, like pickles, over the probiotic supplements you find at the drug store. The foods are made up of many complex components and, thus, more likely to promote diversity of bacteria in your body. 

But that’s not all!

Pickles, like other vegetables, contain antioxidants, or micronutrients that protect the body from free radicals. Free radicals are unstable chemicals that react with the body and affect DNA. However, foods rich in antioxidants can fight that process. That’s why you see so many people putting an emphasis on them nowadays. 

Pickles are also a good source of several vitamins and minerals. A typical pickle supplies calcium, potassium, phosphorus and magnesium. More importantly, pickles are an excellent source of vitamin K. Many Americans are lacking in the vitamin K department because traditionally we eat few fermented foods. It’s important for essential bodily functions, though.

Vitamin K is well known for aiding in the creation of blood clotting factor, but it’s useful in other ways, as well. It’s essential in improving bone density and preventing osteoporosis. It also plays a role in heart health, as it prevents the hardening of arteries. 

On the other hand, pickles tend to contain a large amount of sodium, so don’t go crazy.

Others swear by small amounts of pickle juice to alleviate muscle cramps and cure hangovers, although there are doubters. Some women even use it as a homemade remedy for period cramps. 

So, remember, find some pickles or kimchi next time you feel a bit on edge or had a tough work out!