Sunday, November 29, 2015
Tender cuts of meat for the grill: Filet mignon and bison
Filet mignon is one of the tenderest cuts of beef. It is also one of my favorites. Filet mignon comes from the tenderloin area (see this picture), which is not a weight-bearing area and thus is very tender. The bison cuts I get here in South Texas are close in terms of tenderness, but not as tender, probably because they are from the round area.One steak of either filet mignon or bison will yield
Easy Delicious Lunch and Snack Suggestions That Are Under 200 Calories
My new favorite food item of the week. This yummy Pita is 60 calories per piece, and filled with fiber and all sorts of healthy nutrients you can't buy in a bottle. Tastes great, too!One Pita Bread4 Slices Turkey Breast1 Slice Muenster Cheese (or your favorite type)Handful of Spinach Leaves2 Slices TomatoMustardRoll this up and add a piece of fruit and you are good to go!All the food groups
Saturday, November 28, 2015
Brussel sprouts nutrition facts
Brussel sprouts nutrition factsBrussel sprouts are small leafy green buds resemble like miniature cabbages in appearance. The buds are exceptionally rich in protein, dietary fiber, vitamins, minerals and antioxidants which work wonders to get rid of many health troubles. In fact, a renewed interest is growing about health benefits these sprouts have to offer.Botanically, the sprouts belong to the
Broccoli nutrition facts
Broccoli nutrition factsBroccoli heads are rich source of phyto-nutrients that help protect from prostate cancer and stroke risks. It is actually a flower vegetable and known for its notable and unique nutrients that are found to have disease prevention and health promoting properties.Botanically, the vegetable is the member of large cruciferous (brassica) family of vegetables, which also include
Bok choy nutrition facts
Bok choy nutrition factsBok choy or leafy Chinese cabbage is one of the popular mainland crop in China, Philippines, Vietnam and other oriental regions; nonetheless this humble brassica family vegetable has gained popularity even in the western world for its sweet, succulent nutritious stalks. It is also named as pe-tsai, pak choi, petsay, white celery mustard, Chinese white cabbage…etc.
HealthCorrelator for Excel 1.0 (HCE): Call for beta testers
This call is closed. Beta testing has been successfully completed. HealthCorrelator for Excel (HCE) is now publicly available for download and use on a free trial basis. For those users who decide to buy it after trying, licenses are available for individuals and organizations.To download a free trial version – as well as get the User Manual, view demo YouTube videos, and download and try sample
Triglycerides, VLDL, and industrial carbohydrate-rich foods
var citeN=0; Below are the coefficients of association calculated by HealthCorrelator for Excel (HCE) for user John Doe. The coefficients of association are calculated as linear correlations in HCE (citeN=citeN+1;document.write(Number(citeN)) ). The focus here is on the associations between fasting triglycerides and various other variables. Take a look at the coefficient of association at the top
Friday, November 27, 2015
Moves for Strong Shoulders, Arms & Abs
Fitness model and STRONG May/June cover athlete, Shannon Prasarn loves to change up her workouts between the weight room, functional training and plyo. But no matter how she varies up the work, she says the gym room floor is where her heart is. Below are some of her favorite exercises for sculpting the solid and shapely upper body that keeps her strong, and helps land her covers.
Warm Three Bean Tuna Salad
Empty fridge? Don’t stress. A well-stocked pantry is full of hidden treasures that can be easily thrown together for a quick and healthy meal. This bean and tuna salad recipe is packed with protein and complex carbs, making it a perfect lunch option or post-workout meal that you can whip up in the morning before flying out the door. Use any combo of beans you like (or happen to have on hand) and
What Are Those Bumps on My Arms?
Half of Us Have KP and Don’t Know ItKaren Smith, who manages a Web site for sufferers of KP, writes that the condition affects approximately 40 to 50 percent of the adult population and 50 to 80 percent of adolescents, with varying severity. Most people with KP, according to Smith, don’t know they have it, usually because they don’t know about their condition and therefore mistake their symptoms
Thursday, November 26, 2015
Blood glucose control before age 55 may increase your chances of living beyond 90
I have recently read an interesting study by Yashin and colleagues (2009) at Duke University’s Center for Population Health and Aging. (The full reference to the article, and a link, are at the end of this post.) This study is a gem with some rough edges, and some interesting implications.The study uses data from the Framingham Heart Study (FHS). The FHS, which started in the late 1940s,
Ashley Tisdale's Big New Life
Ashley Tisdale has always been hungry to succeed—at first, almost literally. By the time she was 10 years old, the New Jersey-born actress had been in 100 commercials, most of them food-related. "I was always getting the food commercials because my 'bite and react'—where you take a bite of something and you react after it—was really good. My mom was like, 'This kid loves to eat!'" she recalls,
How to Become an Exercise Addict
How to stay motivatedWe all have friends who, despite hectic schedules, never miss a day at the gym. Who can't stop talking about the next 10K. Who can't stop smiling after yoga class. Sure, they’re a little, well, obsessive about working out. But we envy them! The good news is we all have the potential to become fitness-obsessed, says Tom Holland, a Connecticut-based celebrity fitness trainer,
8 of the best body moisturisers
The winter can be rough on your skin – from the cold winds outside to the central heating inside. As a result we need to take greater care and protect our skin from the elements. So get ready for the summer with our selection of the eight best body moisturisers.
No fat gain while eating well during the Holiday Season: Palatability isolines, the 14-percent advantage, and nature’s special spice
var citeN=0;Like most animals, our Paleolithic ancestors had to regularly undergo short periods of low calorie intake. If they were successful at procuring food, those ancestors alternated between periods of mild famine and feast. As a result, nature allowed them to survive and leave offspring. The periods of feast likely involved higher-than-average consumption of animal foods, with the opposite
Wednesday, November 25, 2015
Dried mussels: A little plate with 160 g of protein (plus some comments on high-protein low-carbohydrate dieting)
var citeN=0; Many hunter-gatherer groups employed various methods of drying to preserve meats. Drying also increases significantly the protein content of meats; this is the case with dried mussels. I discussed this effect of drying before here with respect to small fish (citeN=citeN+1;document.write(Number(citeN))). The photo below is of a plate with about 240 g of dried mussels that I prepared
Tuesday, November 24, 2015
Bitter gourd nutrition facts
Bitter gourd nutrition factsBitter gourd (melon) is perhaps the secret vegetable of the Okinawa islander’s longevity! Although the bitterness of Bitter melon might turn some people away, it can really sweeten your health because of its disease preventing and health promoting phyto chemical compounds.Botanically it belongs to the family of Cucurbitaceous, of the genus: Momordica and is a member
Bell pepper nutrition facts
Bell pepper nutrition factsBell pepper or sweet pepper is the most popular of the chili peppers in the Capsicum annum family. It is a fruit pod of small perennial shrub in the nightshade or solanaceae family, of the genus, capsicum. Scientific name: Capsicum annum.Unlike their fellow members, sweet peppers have characteristic bell shape with crunchy, thick fleshy skin. On comparison to other
Beets nutrition facts
Beets nutrition factsBeets are highly nutritious and “cardiovascular health” friendly root vegetables. Certain unique pigment antioxidants present in root as well as top greens have found to offer protection against coronary artery disease and stroke, lower cholesterol levels in the body and have anti-aging effects.Botanically, the root vegetable belongs to the beta vulgaris species. Scientific
Alcohol consumption, gender, and type 2 diabetes: Strange … but true
Let me start this post with a warning about spirits (hard liquor). Taken on an empty stomach, they cause an acute suppression of liver glycogenesis. In other words, your liver becomes acutely insulin resistant for a while. How long? It depends on how much you drink; possibly as long as a few hours. So it is not a very good idea to consume them immediately before eating carbohydrate-rich foods,
Monday, November 23, 2015
Some Important Insights On Why We Need to Fruitify and Veggify Our Meals?
I would like to add some insights on why we should fruitify and veggify our meals. I could give scientific basis but it would be too long and people will get bored and would not be interested of reading it. I would like to give two powerful insights that I am hoping that will help you not just try but really change your meal on a healthier way.First, fruits and veggies are the source of foods for
There are more geniuses among men than among women, and more idiots too
Deary and colleagues (2007) conducted an interesting study on differences in intelligence scores among men and women. In the context of this blog, this study highlights yet one more counterintuitive and intriguing aspect of Darwinian evolution, adding to points previously made in other posts (see here, and here). Evolution may look simple at first glance, but that is a bit of a mirage. In my
Tips for a Happier, Healthier Thanksgiving
Right around Thanksgiving, a million articles pop up on the news about what you should do to avoid the dreaded weight gain associated with the holidays, how you need to detox the day before and after Thanksgiving, or how to burn off all those calories from the food you ate.
There's a lot of dieting advice going around the internet these days, which can often times cloud the real reason to celebrate this time of year, to be thankful for what we have, not to burn off all those calories you're about to go eat. This doesn't mean these articles get it all wrong - Thanksgiving shouldn't be an excuse to eat ALL THE FOOD. When people overeat, they don't feel good, which is no fun when you want to enjoy your time with family and friends.
To put things into perspective, most Americans only gain about one pound during the holidays. One pound - this might make a difference in your overall health or sports performance if you're eating heavy, high fat meals plus desserts every day from November to January, resulting in greater than one pound weight gain...or if you gain one pound every year without losing that one pound during the rest of the year.
But, if you're an active individual or a competitive athlete, Thanksgiving can act as a rest day from your normal regimen, sit back, relax, enjoy being around family and friends, and enjoy some of your seasonal favorites. If that means you get a piece of pie, so be it! In fact, if you choose your foods correctly, you can enjoy some of your favorite dishes and be fueled up for a workout the next day. No detox, no diet, no restrictions.
1. Don't skip your other meals on Thanksgiving day.
By skipping meals because you assume you're going to want to eat massive quantities of food later in the day, you're setting yourself up to overeat. Instead, try to eat balanced meals (breakfast, lunch). If your Thanksgiving meal is scheduled for lunch time, a light, high-protein breakfast will help hold you over until lunch. If your meal is around dinner time, two lighter, balanced meals will prevent you from going into your meal feeling ravenous and ready to eat one of each food item.
Good options for a lighter breakfast and lunch:
Breakfast: Vegetable and egg scramble with a side of a banana with peanut butter
or 1/2 cup oatmeal with berries, cinnamon, milk and a sprinkle of walnuts
or a couple slices of nut butter toast with a banana
Lunch: Big salad made with mixed greens salad with 2 hard-boiled eggs, 1/2 cup garbanzo beans, 1 cup raw broccoli, 1 Tbsp sunflower seeds and 1 Tbsp balsamic vinaigrette
or 1/2 cup plain Greek yogurt with 1/4 cup raw oatmeal, 1 Tbsp honey, 1 banana and sprinkle of nuts
or your favorite bowl of warm soup
2. Be aware of portions.
- The recommendation for what your plate should look like for each meal is: ~1/2 the plate is vegetables and fruit, 1/4 lean protein and 1/4 starches (grains, bread, corn, potatoes, etc.) Your plate should look like this on Thanksgiving, too. Even if the foods are "more unhealthy," at least you have the right idea on how your plate is divided.
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| Source: American Heart Association Blog |
- Turkey, especially the white meat, is a great source of lean protein. If you're going to have a piece of meat, keep the portion to the size of a deck of cards and move on to the other options.
- Each portion of your favorite foods can have between 150-200+ calories each: 1/2 cup mashed potatoes, 1/2 cup stuffing, 1 cup green bean casserole, 1 biscuit, 1 cup of gravy, several ounces of turkey with skin, a SMALL piece of pie...etc.
- A reasonable serving of pie is as big as the area between your fingers when you make a "peace sign" - Did you make a peace sign? How does your usual slice of pie compare?
- Don't forget liquid calories - all those holiday drinks (punch, egg nog, hot cocoa, beer, wine, champagne, etc.) add up! Be mindful of how many drinks you're having that aren't water and try to replace some of those beverages with regular water.
This tip is included in Saint Louis University's Whitney Linsenmeyer's list of tips for enjoying the holiday without having to wear your sweatpants - Clean Eaters Can Beat Thanksgiving Food Hangover. You don't have to give up those indulgent foods you love, but by taking a smaller portion and savoring each bite, you'll really appreciate the food more.
This tip is good for anyone confronted with a buffet eating situation - it can be especially tempting to get heaping piles of a bit of everything the first time around...only to go back for seconds (or thirds) of your favorite dishes.
Instead, survey the food options - choose one serving of protein (turkey, ham, legumes, fish), grains/starches (stuffing, corn, roll, mashed potatoes), and fill the rest of your plate with vegetables (green bean casserole doesn't count as a vegetable) and some cranberry sauce.
4. Prepare healthy side dishes with a focus on vegetables.
The Harvard School of Public Health recommends that people prioritize plants, instead of focusing on meats (turkey, ham) and starches (mashed potatoes, stuffing/dressing). Even if you're a meat-lover, there are TONS of seasonal recipes for healthier, plant-based side dishes that help you break away from the traditional green bean goop and creamy mashed potatoes. Load up on the vegetables - they're high in nutrients and lower in calories.
Deep-orange foods (sweet potatoes, squash, pumpkin) are full of antioxidants and fiber, so try to incorporate those seasonal orange foods into your menu for a nutrient boost.
Ideas for plant-based dishes:
Cookie and Kate || 16 Healthy Thanksgiving Sides
Plant Eaters' Manifesto || Plant-Based Thanksgiving Recipe Ideas
5. Sweat a little!
It's a great idea to exercise for 30-60 minutes on Thanksgiving (and really, every day!) Some families make it a habit to go on a walk, throw around the football, run a Turkey Trot, the list goes on. If you can find a way to move your body and get the blood flowing, you're going to feel a lot better than if you sat around watching football and eating all day (not that there isn't room in your day for exercise, sitting, AND football!)
Do you have any favorite healthier Thanksgiving dishes?
Want to read more about this topic?
Peeled Wellness || Tips for Healthy Thanksgiving Feasting
Real Simple || How to Build a Healthier Thanksgiving Plate
American Heart Association || Healthy Holiday Eating Guide
This time of year is a great time to get in contact with the Sanford Sports Science Institute to set up an appointment with the sports nutritionist, or check out our sports testing offerings for athletes of all ages and abilities. Call today to find out more! 606-312-7870
Native American Heritage Month: Book Spotlight
You can find this eBook and many more in the UNT Dallas Library Catalog.
Hunger is your best friend: It makes natural foods taste delicious and promotes optimal nutrient partitioning
var citeN=0; One of the biggest problems with modern diets rich in industrial foods is that they promote unnatural hunger patterns. For example, hunger can be caused by hypoglycemic dips, coupled with force-storage of fat in adipocytes, after meals rich in refined carbohydrates. This is a double-edged post-meal pattern that is induced by, among other things, abnormally elevated insulin levels.
Sunday, November 22, 2015
Asparagus nutrition facts
Asparagus nutrition factsAsparagus has been revered by ancient Greek and Romans as a prized delicacy. One of the oldest recorded vegetable; it is thought to have originated along the coastal regions of eastern Mediterranean and Asia Minor areas. Botanically this herbaceous perennial plant belongs to the liliaceae family, of the genus, A. officinalis; a very large genus which also includes onion
Arugula nutrition facts
Arugula nutrition factsArugula, also known as salad or garden rocket, is a nutritious leafy green vegetable of Mediterranean origin. It belongs to the brassicaceae family like mustard greens, cauliflower, kale…etc and has scientific name Eruca sativa.Salad rocket is a low growing annual herb features dandelion like succulent, elongated, lobular leaves with green veins. Young plant features
Artichoke nutrition facts
Artichoke nutrition factsArtichoke is one of popular winter season edible flower bud of the Mediterranean region known since ancient times for its medicinal and health benefiting qualities. Botanically it belongs to the thistle family ofAsteraceae, of the genus; Cynara. Scientific name: Cyanara scolymus.Globe artichoke grows up to 1.5-2 m tall, with arching, deeply lobed, silvery-green leaves
Human traits are distributed along bell curves: You need to know yourself, and HCE can help
Most human traits (e.g., body fat percentage, blood pressure, propensity toward depression) are influenced by our genes; some more than others. The vast majority of traits are also influenced by environmental factors, the “nurture” part of the “nature-nurture” equation. Very few traits are “innate”, such as blood type.This means that manipulating environmental factors, such as diet and lifestyle,
Cabeza de Vaca: Supernaturalism and psychosomatic disorders
var citeN=0; Andrew Weil, a major proponent of the idea of self-healing (citeN=citeN+1;document.write(Number(citeN))), has repeatedly acknowledged the influence of osteopaths such as Robert C. Fulford (citeN=citeN+1;document.write(Number(citeN))) on him, particularly regarding his philosophy of health management. Self-healing is not about completely autonomous healing; it is about healing by
Saturday, November 21, 2015
Top 10 cellulite-busting foods
Top 10 cellulite-busting foodsGingerOne cause of cellulite is poor circulation, so eating foods such as ginger that boost blood flow can help to improve its appearance. As well as being good for circulation, ginger is also good fordetoxification and strengthening the lymphatic system, which can help with the circulation of lymph fluid and toxins that can accumulate in fat pockets under the skin,
Interesting links
MediaHealth Data Analysis with HCE http://youtu.be/fvGmBEaX-4EManaging Multiple Health Variables with HCE http://youtu.be/CjbDduHt4z0Ned Kock interviewed on Episode 477 of The Livin’ La Vida Low-Carb Show with Jimmy Moore http://www.thelivinlowcarbshow.com/shownotes/4180/477-ned-kock-low-carb-blogger/Reality checkMany people fall prey to scams that are presented as valid alternative medicine
My transformation: How I looked 10 years ago next to a thin man called Royce Gracie
var citeN=0; The photos below were taken about 10 years ago. The first is at a restaurant near Torrance, California. (As you can see, the restaurant was about to close; we were the last customers.) I am standing next to Royce Grace, who had by then become a sensation (citeN=citeN+1;document.write(Number(citeN)) ). He became a sensation by easily defeating nearly every champion fighter that was
Often acquired tastes are acquired genes: Probiotics and prebiotics
var citeN=0; Gut flora is found in many areas of our digestive tract, particularly in the colon. Whenever we eat anything we feed the microbes that make up our gut flora and/or add new microbes. Much of this flora is made up of bacteria. Not all of it is made up of bacteria though. The much talked about Candida albicans (a.k.a. “the American parasite”) is a fungus that is found predominantly in
Thursday, November 19, 2015
Amazing Benefits Of Peanut Butter & All Nutrition Facts
Apparently, peanut butter nutrition provides many health benefits that you've never thought before. There's even a study that said, peanut butter is able to lose weight. In addition to losing weight, peanut butter can also reduce a person's risk of developing diabetes. Peanut butter is also rich in monounsaturated fats are good for heart health. The researchers say that adults who resistant to
Heavy physical activity may significantly reduce heart disease deaths, especially after age 45
var citeN=0; The idea that heavy physical activity is a main trigger of heart attacks is widespread. Often endurance running and cardio-type activities are singled out. Some people refer to this as “death by running”. Others think that strength training has a higher lethal potential. We know based on the Oregon Sudden Unexpected Death Study that this is a myth (citeN=citeN+1;document.write(
Wednesday, November 18, 2015
Will You Be Stuffed on Thanksgiving???
It is not necessary!!!! Just a few brief guidelines and I PROMISE you won't be STUFFED!!! 1. Bring a dish of food for your host. No one is going to mind!!! What a lovely gesture! Just some grilled veggies or a giant crudite platter will be helpful to keep you (and others) on track.2. You know what the deal will be on Thanksgiving. You have been there, done that, so plan ahead. Are you desperate
Ketones and Ketosis: Physiological and pathological forms
Ketones are compounds that have a specific chemical structure. The figure below (from: Wikipedia) shows the chemical structure of various types of ketones. As you can see, all ketones share a carbonyl group; that is the “O=” part of their chemical structure. A carbonyl group is an oxygen atom double-bonded to a carbon atom.Technically speaking, many substances can be classified as ketones. Not
Low bone mineral content in older Eskimos: Meat-eating or shrinking?
Mazess & Mather (1974) is probably the most widely cited article summarizing evidence that bone mineral content in older North Alaskan Eskimos was lower (10 to 15 percent) than that of United States whites. Their finding has been widely attributed to the diet of the Eskimos, which is very high in animal protein. Here is what they say:“The sample consisted of 217 children, 89 adults, and 107
Tuesday, November 17, 2015
Chicken Nutrition Benefits For Health You May Not Know
For a bodybuilder, the benefits of chicken nutrition is very important for their body muscles development. Actually, there are still many health benefits due to chicken nutrition that we can get. In this poultry meat, contained 9 essential amino acids needed by the body. Amino acids that relatively easy to digest is necessary for the growth and replacement of damaged body cells. On all kinds of
Signs & Symptoms Of Milk Allergy
Milk allergy cases became so popular after an ad impressions on television showed a child who had cow's milk allergy, then advertisers offer soy milk as a solution. Research in several countries has shown, cow's milk allergy experienced by 2% of infants in the first year of life. Approximately 1-7% of infants suffer from an allergy to the protein found in cow's milk. Babies have immunity system
Monday, November 16, 2015
Native American Heritage Month: Book Spotlight
You can find this eBook and many more in the UNT Dallas Library Catalog.
Hormonal reductionism is as myopic as biochemical reductionism
var citeN=0; Biochemistry-based arguments can be very misleading. Yet, biochemistry can be extremely useful in the elucidation of diet and lifestyle effects that are suggested by well-designed studies of humans. If you start with a biochemistry-based argument though, and ignore actual studies of humans, you can easily convince someone that glycogen-depleting exercise (e.g., weight training) is
Sunday, November 15, 2015
Insulin responses to foods rich in carbohydrates and protein
Insulin is often presented as a hormone that is at the core of the diseases of civilization, particularly because of the insulin response elicited by foods rich in refined carbohydrates and sugars. What is often not mentioned is that protein also elicits an insulin response and so do foods where carbohydrates are mixed with fat. Sometimes the insulin responses are way more than one would expect
Some Of Asthma Causes and Symptoms That You Probably Not Know
Do you know what causes asthma? If you already know what asthma is, maybe you already know the cause. Even so, lot of people with asthma still don't know it. Asthma is a respiratory condition that is narrowed because of hyperactivity to certain stimuli, which cause inflammation. Early symptom of asthma is shortness of breath, coughing, and voice become wheezing. This disease can affect anyone,
Your mind as an anabolic steroid
The figure below, taken from Wilmore et al. (2007), is based on a classic 1972 study conducted by Ariel and Saville. The study demonstrated the existence of what is referred to in exercise physiology as the “placebo effect on muscular strength gains”. The study had two stages. In the first stage, fifteen male university athletes completed a 7-week strength training program. Gains in strength
Constipation Symptoms & The Cause That You Should Know
If you have identified the cause of constipation, because you can prevent it, then maybe you do not have to know the cause of constipation. Even so, this information may be able to help the people closest to you to recognize it. Every person has varies frequency of bowel movements. Some people defecate up to three times a day, others may just three times a week. It is normal, as long as you feel
Saturday, November 14, 2015
Miraculous Benefits of Soy Milk & Nutrition Facts
What you should know about soy milk is amazing benefit and nutritional content. Then what is the difference between soy milk with cow's milk and what are the advantages? One cup of unfortified soy milk contains nearly 7 grams of protein, 4 grams carbohydrates, 4.5 grams of fat, and no cholesterol. While cow's milk, providing carbohydrates, vitamins, minerals, and fats. All cow milk contains 8
Top 7 most overrated health foods
Top 7 most overrated health foodsOverrated health food 1: Acai berry juiceHealth magazines rave over it and celebrities apparently swear by it, so should you be drinking acai berry juice too? Well, research suggests that this self-proclaimed “superberry” may not quite live up to its hype. Although the berry itself is nutritious, it is difficult to get hold of in its fresh form. Furthermore,
Friday, November 13, 2015
Long-term adherence to Dr. Kwaśniewski’s Optimal Diet: Healthy with high LDL cholesterol
This is a study (Grieb, P. et al., 2008; full reference at the end of this post) that I read a few years ago, right after it came out, and at the time I recall thinking about the apparent contradiction between the positive effects of the Optimal Diet and the very elevated LDL cholesterol levels among the participants. I say “contradiction” because of the established and misguided dogma among
Calories In Grapes & Essential Nutrition Facts
In addition to grapes nutrition that gives many health benefits, calories in grapes also not quite high. In every one grape contain only 2-3 calories (below you will know each calories in every grape types). Besides having a sweet taste and fresh, grapes contains many vitamins, minerals, and antioxidants. Grapes can be made as a drink and can also be eaten as a desert. Grape skin contains a
Thursday, November 12, 2015
American Beverage Consortium @CSPI @US_FDA @MikeBloomberg why is fortifying diet #beverage inappropriate if NYC is shifting us to them? @7UP sued: http://bit.ly/SIMtaH
Why is it inappropriate to put "Antioxidants" in soda and on the label, is the question asked by the American Beverage Consortium. There are a number of things wrong with it!1. People are likely to think that drinking a soda that has pictures of cherries on the label and contains a supplemental antioxidant (vitamin E acetate) is going to give them the same health benefits as eating a bowl of
15 Foods that Build Strong Bones
Foods that are calcium powerhouses can boost your bone health in four ways. First, the calcium in them helps prevent the thinning that is virtually inevitable for your postmenopausal skeleton. Second, several of the foods up your intake of vitamin D, which is also important for bone health. Third, when you eat calcium-rich foods, you enhance the effect of any osteoporosis drugs you may be taking.
The bipolar disorder pendulum: Depression as a compensatory adaptation
var citeN=0;As far as explaining natural phenomena, Darwin was one of the best theoretical researchers of all time. Yet, there were a few phenomena that puzzled him for many years. One was the evolution of survival-impairing traits such as the peacock’s train, the large and brightly colored tail appendage observed in males. Tha male peacock’s train is detrimental to the animal’s survival, and
Wednesday, November 11, 2015
The Athlete's Guide to Reading a Nutrition Facts Label
Do you read the nutrition facts label on the back of food items?
Knowing how to read a nutrition facts label is important for everyone, especially athletes who want to gain a competitive edge by fueling their bodies with the best foods possible.
Many packaged foods will have some sort of advertising on the front that often makes the food sound healthy or to appeal to the increasing number of health-conscious shoppers...but did you know those front of the package statements can often be very misleading?
For instance, you may have read a story in the news this week about a lawsuit against General Mills for falsely advertising or being misleading in their labeling of "Cheerios Protein".
The nutrition facts label of the higher protein cereal lists a larger serving size, and contains a significant amount of added sugar compared to the regular cereal. Consumers may think they're buying a healthy product by buying the cereal advertised as having more protein, because protein is touted to help keep us fuller for longer and build muscle...but honestly, the protein-enhanced product isn't worth the extra added sugar. You're better off having your cereal with a protein-rich cup of milk or having a side of eggs or yogurt.
This blog is to help guide you in making healthier choices at the grocery store by reading the nutrition facts label and knowing what to look for.
The nutrition facts label will let you know: The Serving Size, Calories, Total Fat, Saturated fat, Trans fat, Cholesterol, Sodium, Total carbohydrate, Dietary fiber, Sugars, Protein, Vitamins and minerals for the serving size indicated.
So in the example label below, 1 cup (228 g) of this food contains 250 calories, 12 grams of total fat, 30 mg of cholesterol, etc.
So in the example label below, 1 cup (228 g) of this food contains 250 calories, 12 grams of total fat, 30 mg of cholesterol, etc.
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| The Academy of Nutrition and Dietetics Sample Nutrition Facts Label |
1. Start with the serving size
The "Serving Size" tells you the amount of food you get per serving, and all the nutrition facts listed are for that amount of food.
So, as mentioned above, there are 250 calories in 1 cup of this food. The next thing you should notice is that right below the "serving size," it lists that there are 2 servings per container. If you eat the whole container, you have to multiply all the nutrition facts by 2 (or whatever the amount of servings per container are). If you eat 1.5 cups, you would multiply the nutrition facts by 1.5, and so on. This is a good time to notice what your usual portion is versus what the serving size is for that food.
So, as mentioned above, there are 250 calories in 1 cup of this food. The next thing you should notice is that right below the "serving size," it lists that there are 2 servings per container. If you eat the whole container, you have to multiply all the nutrition facts by 2 (or whatever the amount of servings per container are). If you eat 1.5 cups, you would multiply the nutrition facts by 1.5, and so on. This is a good time to notice what your usual portion is versus what the serving size is for that food.
2. What all the percentages mean...
The % Daily Values (DV) listed are based on a 2,000 calorie diet. This means if the label says the food has 10% DV for fat, the serving of that food is 10% of the fat in the diet of a person eating 2,000 calories a day.These percentages aren't always relevant to athletes who often have higher energy and nutrient needs or have different macronutrient intakes based on their individual goals. Focus less on these percentages and really understand what the actual amounts are, which nutrients you should limit and which you should
3. Look at the calories, fat, and sodium
If you multiply the portion you usually eat by the serving size indicated - how many calories, grams of fat and milligrams of sodium are in your typical serving?
Calories aren't always the most important indicator of whether a snack is healthy or not, BUT this number can be important for determining serving size, depending on your goals. If you're trying to lose weight, you might compare two similar products and see which one has less calories for the same serving. If you are choosing a snack, calories are important because you don't want to eat a product that has a full-sized meal amount of calories at snack time. If you're trying to put on weight, you might want to choose the product that has more calories per serving.
Reduce the amounts of these foods:
Trans fats - Not all fats are created equally, so it is important to choose products that have no trans fats, which are often found in processed, packaged baked goods and snack foods. These fats can promote inflammation, which is bad news for athletes who should be focusing on reducing inflammation for faster recovery.
Sodium - The recommended daily amount of sodium (salt) is under 2000 mg per day, but many athletes spend a good amount of their day sweating out salt. Focus on choosing unprocessed foods that are low in sodium most of the time, but if you notice a food you regularly eat is higher in sodium, make sure to pay attention to the serving size. Canned vegetables and soups, bread and snack foods are some of the higher sodium foods, so make sure to read the label.
Dietary fiber is found in complex carbohydrates, like whole grains, vegetables and fruits. These foods help keep athletes control body weight, regulate blood sugar, and maintain body weight. Include more of these foods in your diet. Athletes should focus on getting at least 25 grams of fiber per day.
4. Increase fiber, vitamins and minerals
Dietary fiber is found in complex carbohydrates, like whole grains, vegetables and fruits. These foods help keep athletes control body weight, regulate blood sugar, and maintain body weight. Include more of these foods in your diet. Athletes should focus on getting at least 25 grams of fiber per day. Foods that include more vitamins and minerals will help promote good health and lower inflammation that helps athletes recover more quickly and stay healthy throughout the year.
5. Check out that ingredient list
I'm sure you've heard people say you "shouldn't eat anything you can't pronounce," but it might be worth it to focus your attention on choosing foods that, in general, have fewer ingredients. If you're choosing a pre-packaged product, it may have a preservative or ingredient that makes it more shelf-stable that you may not be able to pronounce/recognize...but that doesn't necessarily mean the food is unhealthy. The ingredients are listed in descending order by weight, which means the food contains the largest amount of the food listed first and the least amount of the ingredient listed last on the label.
My tips for using the ingredient list to your advantage:
Choosing a whole grain product/bread
The first ingredient of the bread/cereal/whole grain product you choose should be whole wheat flour or whole grain flour. The package may even be labeled "100% whole grain bread" - this is the bread that contains more fiber, vitamins and minerals than the white/processed breads.
Avoiding partially hydrogenated oils
If you spy the words "partially hydrogenated" on your food label, that indicates that the food item contains trans fats, which are those unhealthy inflammation-promoting fats that can raise your cholesterol. Avoid this ingredient, which is often found in baked goods, chips/snack foods, coffee creamer, margarine, fried foods (donuts, french fries), and canned cinnamon rolls/biscuits. Even if a product claims it has "No trans fat!" it can still have a small amount - check the label to make sure you're choosing foods without this ingredient. Athletes need to be focusing on reducing inflammation, and this ingredient isn't going to help you meet your goals.
Limit added sugars
This article isn't here to tell you that all sugar is bad, but if you're buying a food that you eat daily (yogurt, cereal, granola, snack bars, bread, crackers), you need to be aware that sugars are often added to enhance taste or color of the product (even if you wouldn't expect the food to contain sugar and even if the food doesn't taste sweet).
The sugars listed on the nutrition facts label can indicate naturally-occurring sugars (lactose in milk or yogurt, sugar found in fruit juices), in addition to added sugars (sucrose, high fructose corn syrup, honey, brown sugar, etc). You might even find sugar in things you wouldn't think have sugar, like peanut butter!
Look for added sugars by noticing where "sugar" is listed in the ingredients list - is it the first or second ingredient? Try to find a comparable product where sugar is listed later. With yogurts, you can usually choose the "plain" variety and add your own sweetener - the ingredients should just be "milk and added cultures."
Adding berries, cinnamon and a touch of honey is a good way to sweeten plain yogurt.
It may take a bit longer at first to start reading labels, but after a while, you will know which brands and products to put in your cart.
Related links:
More questions? Need help choosing better options at the grocery store?
Make an appointment with the Sanford sports nutritionist to discuss how to individualize your diet to meet your goals. Call 605-312-7878.
The Friedewald and Iranian equations: Fasting triglycerides can seriously distort calculated LDL
This post has been revised and re-published. The original comments are preserved below. Typically this is done with posts that attract many visits at the time they are published, and whose topics become particularly relevant or need to be re-addressed at a later date.
Latitude and cancer rates in US states: Aaron Blaisdell’s intuition confirmed
var citeN=0; In the comments section of my previous post on cancer rates in the US states (citeN=citeN+1;document.write(Number(citeN))) my friend Aaron Blaisdell noted that: …comparing states that are roughly comparable in terms of number of seniors per 1000 individuals, latitude appears to have the largest effect on rates of cancer. Good point, so I collected data on the latitudes of US states
What Is Glutathione? Is it Good or Bad?
Oxidative Stress refers to effects from endogenous (produced in the body) toxins (free radicals) produced in the body by normal metabolism and exogenous toxins from the environment. Historically, oxidative stress was not as important because our environment was not as filled with toxins as it is today. Additionally, people ate what they grew, or what they "caught," or killed. Those foods
Beef meatballs, with no spaghetti
There are pizza restaurants, whose specialty is pizza, even though they usually have a few side dishes. Not healthy enough?Well, don’t despair, there are meatball restaurants too. I know of at least one, The Meatball Shop, on 84 Stanton Street, in New York City.Finally a restaurant that elevates the "lowly" meatball to its well deserved place!Meatballs are delicious, easy to prepare, and you can
Tuesday, November 10, 2015
Can salmon be a rich source of calcium?
var citeN=0; Removing the bones from cooked fish, before eating the flesh, is not only a waste of mineral nutrients. In some cases it can be difficult, and lead to a lot of waste of meat. We know that many ancestral cultures employed slow-cooking techniques and tools, such as earth ovens (a.k.a. cooking pits; see citeN=citeN+1;document.write(Number(citeN))). Slow-cooking fish over a long time
Monday, November 9, 2015
9 Powerful Ways To Prevent Acne
Everyone knows that acne is annoying, the best way is not how to get rid of it, but how to prevent it. Possible causes of acne is hormonal changes that stimulate oil glands in the skin. Other hormonal changes that can lead to acne is the menstrual period, pregnancy, use of birth control pills, and stress. There are a lot of causes of acne such as, excessive oil production, dead skin cells,
20 Folic Acid Foods That You Should Consume
Vitamin B9 that also known as Folic Acid, is a vitamin that is very important especially for pregnant women. Therefore, pregnant women are advised to consume foods that contain folic acid. In pregnant women, folic acid helps the brain development of the fetus, thus preventing birth defects. Pregnant women need at least 400 mcg - 600 mcg of folic acid every day.National Institutes of Health
The huge gap between glycemic loads of refined and unrefined carbohydrate-rich foods
I often refer to foods rich in refined carbohydrates in this blog as among the most disease-promoting agents of modern diets. Yet, when one looks at the glycemic indices of foods rich in refined and unrefined carbohydrates, they are not all that different.The glycemic index of a carbohydrate-rich food reflects how quickly the food is digested and generate a blood glucose response. Technically, it
Native American Heritage Month: Book Spotlight
You can find this eBook and many more in the UNT Dallas Library Catalog.
Sunday, November 8, 2015
20 Foods High In Antioxidants
Knowing a variety of foods contain antioxidants, very important for everyone. By knowing this, people can rely on that information to maintain a healthy body from heart attacks and cancer. All the research on antioxidants until now, has shown that antioxidants proven to help maintain a person's health. Specifically vitamin C, E, zinc and beta-carotene may reduce the risk of certain cancers and
16 Amazing Omega 3 Benefits And Function For Our Health
There are so many health products that claim contain omega 3, but do you know the benefits of omega 3? What exactly Omega 3 is? Omega 3 is a type of unsaturated fat needed by the body. Nutrition experts claim that the body needs about 300 mg of Omega 3 per day. Omega 3 are found mainly in fish such as salmon, tuna, trout, mackerel, Hering, mackerel, and sardines. In addition, Omega 3 can also be
High-heat cooking will AGE you, if you eat food deep-fried with industrial vegetable oils
As I said before on this blog, I am yet to be convinced that grilled meat is truly unhealthy in the absence of leaky gut problems. I am referring here to high heat cooking-induced Maillard reactions (browning) and the resulting advanced glycation endproducts (AGEs). Whenever you cook a food in high heat, to the point of browning it, you generate a Maillard reaction. Searing and roasting meat
Dried meat: Homemade beef jerky
var citeN=0; You can dry many types of meat, including beef, pork, goat, deer, and even some types of seafood, such as mussels. Drying meat tends to significantly increase the meat’s protein content per gram, often more than doubling it. It also helps preserve the meat, as bacteria need an aqueous environment to grow; adding salt helps further prevent bacterial growth. Dried meat preparation
Saturday, November 7, 2015
9 Causes Of High Blood Pressure
High blood pressure or hypertension is a condition of elevated blood pressure is chronically or more than 140/90 mmHg. This condition can be caused by various factors, even though you did not expect. Recently, a study published in the journal Circulation found that a diet containing high salt for several years is one of the factors that can damage blood vessels and increase the risk of high blood
Natural Homemade Cough Syrup
It all started with research on a regular cough syrup you buy, it does not relieve cough. Then some people are looking for ways to make their own cough syrup using natural ingredients, and is not expected to contain chemicals. Indeed some cough syrup often contain antihistamines, which aims to reduce allergy symptoms of colds type. But antihistamines can make you drowsy, hallucinate, and chest
No Electricity And No Kitchen...Is It Possible To Eat Out, Eat Healthy And Stay On A Budget?
I make no secrets about my feelings for fast food; the Golden Arches and the King in the Castle are no friends of mine. For 8 days we had no electricity and no kitchen. How can you get through that without eating pizza everyday and keeping your costs down? If you are resourceful you can get by.BREAKFASTI found myself in Dunkin Donuts most mornings getting a coffee with skim milk and an egg white
Thursday, November 5, 2015
New Graduate Library Assistant: Breyanna Davis
My name is Breyanna Davis and I am in my second semester at University of North Texas. I am pursuing a Masters in Library Science degree and I am interested in pursuing a career as a reference librarian and a as a library administrator. I have worked at a few academic libraries including Santa Monica College Library, Blagg-Huey Library at Texas Woman’s University, and University of Texas at Arlington Libraries. My favorite part of working in academic libraries is being able to assist students with research.
I graduated from Texas Woman’s University in 2014. I earned a Bachelor of General Studies with an emphasis on Business, Sociology, and Government. Some of my hobbies include music, reading, writing, modeling, and traveling.
Tuesday, November 3, 2015
How Much Protein You REALLY Need
How much protein should I be eating every day?
This is a common question from athletes and really, protein is a huge topic in magazines, websites and newspapers. Protein has been attributed to promoting muscle growth and recovery, maintaining lean muscle mass during weight loss, reducing body fat gain in teens, and helping with blood sugar control.
With all these benefits, wouldn't it seem that more protein is better?
Losing weight
You might have heard that a high protein diet helps you lose weight, but this may be because protein foods can help you feel less hungry if you're cutting calories in order to lose weight and because when you cut calories, you risk losing muscle in addition to body fat. Eating a slightly higher protein diet (~30% protein) can help you spare protein during weight loss.
Building muscle
When it comes to building muscle, you need to focus on several different components, not just protein intake.
Your strength training routine is important for muscle growth. A progressively difficult strength training routine allows your muscles to adapt to the new stressors you're putting them under by growing bigger and stronger.
You need to make sure you're meeting your weight maintenance calorie needs, plus extra calories to build muscle.
You can estimate your maintenance calorie needs using different equations OR if you're serious about your training goals, you can get your resting energy expenditure tested. Knowing your individual restring energy expenditure can help you individualize your performance diet by knowing exactly how many calories you SHOULD be eating during the day to support your performance.
Your strength training routine is important for muscle growth. A progressively difficult strength training routine allows your muscles to adapt to the new stressors you're putting them under by growing bigger and stronger.
You need to make sure you're meeting your weight maintenance calorie needs, plus extra calories to build muscle.
You can estimate your maintenance calorie needs using different equations OR if you're serious about your training goals, you can get your resting energy expenditure tested. Knowing your individual restring energy expenditure can help you individualize your performance diet by knowing exactly how many calories you SHOULD be eating during the day to support your performance.
 |
| Getting your resting energy expenditure tested is a quick and easy tool you can use to help you meet your goals. Call the Sanford Sports Science Institute at (605) 312-7870 to make an appointment today! |
Many athletes aren't meeting their basic calorie needs to support performance or maintain weight, but may be drinking protein shakes, hoping they'll gain muscle, but that's just not how it works. You have to combine exercise and a balanced diet for muscle growth to occur.
Protein needs based on your goals
Protein needs are slightly higher for people involved in exercise, for repairing the muscle damage from training and to build to muscle, and because in general, people who exercise have higher overall calorie needs. The recommended amount of protein for most adults (sedentary/currently not in training) is 0.8 g/kg (0.4 g/lb) body weight per day.This being said, most people can meet their protein needs through a real food diet and don't need extra protein or amino acid supplements. There hasn't been much research to support the claims made by supplement companies that they help you build muscle or "get lean" any better than real foods with protein.
Individual/Type of Athlete | Grams of protein per kg or lb. per day |
Recreational exerciser, adult | 1.1 - 1.6 g/kg (0.5-0.7 g/lb) |
Endurance | 1.3-1.6 g/kg (0.6-0.7 g/lb) |
Strength (build muscle mass) | 1.6-1.8 g/kg (0.7-0.8 g/lb) |
Athlete restricting calories (weight loss) | 1.8-2.0 g/kg (0.8-0.9 g/lb) *When you're cutting calories, you will lose fat, but you can also lose muscle, so protein intake is important to spare muscle protein. **The Profile weight loss plan is a personalized high protein plan that has helped many people lose weight and keep it off! |
A 130 lb. marathon running female would need between 78 and 91 grams of protein every day:
130 x 0.6 = 78 grams of protein/day
130 x 0.7 = 91 grams of protein/day
This breaks down to only about 26 grams of protein per meal, if she eats 3 meals a day (really, most people are eating pre- and/or post-workout snacks). Think about eating some protein at each meal and snack (beans, nuts, seeds, eggs, Greek yogurt, cottage cheese, cheese, fish, meat, hummus, and milk).
Example of protein in meals:
Meal | Food | Grams of protein per meal |
Breakfast | 2 whole eggs, scrambled 1 handful of spinach ¼ cup part-skim mozzarella 1 banana | 23 g |
Snack | ¼ cup almonds 1 apple | 7 g |
Lunch | 4 cups of mixed greens Chopped bell peppers 1/2 cup black beans ¼ cup pumpkin seeds (pepitas) 2 Tbsp balsamic vinaigrette | 17 g |
Snack | 1 cup Greek yogurt 1 Tbsp honey ½ cup blueberries | 22 g |
Dinner | 1 cup brown rice, cooked 4 oz. grilled chicken breast 1 cup steamed broccoli | 40 g |
Focus on balance
You can prevent muscle breakdown and maximize strength gains by optimizing your nutrition plan throughout the entire day. Instead of focusing on "protein, protein, protein," you should be providing your body with the "building blocks" it needs for muscle growth by eating a balanced meal or snack with protein and carbohydrates every 3-4 hours.You may have heard of the "window of opportunity" - eating a protein/carbohydrate-rich snack 30-60 minutes after your workout can aid in recovery and promote muscle repair.
If you're struggling in your workouts, check your carbohydrate intake - if you're cutting too many calories and carbohydrates out of your diet, your performance could suffer because you're not fueling your muscles with the carbohydrates needed to work hard.
Don't forget how important REST can be in your performance plan. Without rest days, you aren't giving your body enough time to repair from your last workout. By fueling your body correctly and taking time to rest, your body will be able to recover properly and you will ultimately be able to meet your goals.
As with everything in life, meeting your goals takes time. Stray away from programs that promise quick results - you have to put in the work and the time to meet your performance goals.
If you're struggling in your workouts, check your carbohydrate intake - if you're cutting too many calories and carbohydrates out of your diet, your performance could suffer because you're not fueling your muscles with the carbohydrates needed to work hard.
The Forgotten R - REST
Don't forget how important REST can be in your performance plan. Without rest days, you aren't giving your body enough time to repair from your last workout. By fueling your body correctly and taking time to rest, your body will be able to recover properly and you will ultimately be able to meet your goals.
As with everything in life, meeting your goals takes time. Stray away from programs that promise quick results - you have to put in the work and the time to meet your performance goals.
You can make an appointment to get your resting energy expenditure tested or to speak with the sports nutritionist at the Sanford Sports Science Institute by calling (605) 312-7870.
Related links:
Monday, November 2, 2015
Native American Heritage Month: Book Spotlight
You can find this eBook and many more in the UNT Dallas Library Catalog.
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