When in Rome

There is an old Italian saying which says "the appetite comes while eating."
This simplistically wise old saying could really be applied to so many aspects of life. Around this time of year is when people start to get the 'lazies.' Often times it is frowned upon to 'go through the motions,' but how bad could it be if in the end you find exactly what you need? It's like sex, you may not be in the mood, but if you go through the motions, you get in the mood- quickly- then it's all you can think about wanting. So when the 'lazies' strike, it is best to push right through and stop them before it becomes your way of the winter. The truth is this: energy yields more energy. Pushing yourself to do something you don't want to do will make it easier and easier each time you do it; eventually you'll just WANT to be active. Forcing yourself to go for a long walk or a run will eventually make you want to do it over and over again. Next thing you know- you have more energy, you sleep better through the night, and the force can be removed; the deign will be replaced with desire. This goes for eating habits as well. Once you go through the motions of eating a healthy diet, it will become routine. You'll soon look at all the sat fats and sweets and think "ew gross" or "ruin the work out I just forced myself to do?- never!" Before you know it you'll crave things like veggies and lighter meals. The hardest thing is getting over the hump and forcing yourself to do what you don't really feel like doing. But you have to trust that, just as the appetite will come while eating, your desire for health will come once you start to try. Here are 5 ways to trick yourself into kicking the 'lazies'

• Surround yourself with things that'll get you in the mood. Fitness magazines are a great way to get motivated. Or try putting your running shoes or yoga mat by the door so that every time you leave the house you're reminded of the work out that ought to be done once you return.
• Hit the produce section when you go to the grocery store. It's not only less expensive than a lean cuisine, but it's fresher and healthier. Purchasing the ingredients for fun veggie snack or salad will motivate you to skip the 'other' finger foods available at lunch time.
• If your work-out isn't quite doing it for you, switch it up a bit. Most people lose interest in their work-out but that doesn't mean they should just quit it on it. Maybe a yoga class can replace your spinning class. Maybe the stair stepper or a run outside can replace the treadmill. How ever you opt to switch it up and keep things interesting is on you- but the work-out should not be forgone.
• When all you want to do is lay on the couch and do nothing, DO SOMETHING! Throw on the ipod and slip into your running shoes. Set out to go on a 20-30 walk and take in the crisp fall air. Maybe all you end up doing is walking around the town, but maybe you get a burst of energy and run a few miles. Either one is better than doing nothing.
• The buddy system! It made sure you didn't get lost on field trips in 3rd grade and it can make sure you don't get lost now. If you have a friend that you're meeting for a run, walk, or gym class, you wont bail on it. Sometimes it's just not enough to be dedicated to yourself. Having somebody else in the wing who is depending on you will ensure you don't skip out.

So, though it's oh so hard to force yourself to do things that you don't really want to do, once you start things up, they'll all fall into place and the motivation will surface. The important thing to do is to go through the motions. Afterall , the more health you go for, the more health you'll desire.

You have my heart

Tonight my boyfriend, always trying to get me to expand my horizons, is attempting to make me watch 'Legends of the Fall'. If you know me, you know that I am not exactly a movie buff, especially when it comes to movies made before 1999. But this flick that Ryan has forced upon me has led to some thoughts which are now the the foundation for your latest nugget.

In the movie there is a stress placed upon the Native American Indian concept which states that the heart carries the soul. This got me questioning: why the heart? In our society, and in history for that matter, there is much emphasis placed on the literal and the figurative heart. It has been the basis of epic stories of love and war, touching poems, and passionate music. Granted the heart is an organ vital to life, but so are many other organs, enzymes, and glands. And I don't recall anybody reciting "without you my helicases would cease to function." Far less romantic sounding I guess, but I think I've figured out why. The heart is the only organ which, if destroyed, will take your life in seconds. It is the only organ which feeds the other organs the oxygen needed to survive. It is the only organ of which we are totally aware. We can feel it. We feel it beat faster and harder when we are nervous. We feel it sink into our stomachs when we become frightened. We feel it beat out of our chests when we see the person we love. You can hear and feel the heart of another when you are close to somebody you love. When your soul is impacted and emotions arise, it is the heart that responds. So, it was not unreasonable for those responsible for the great works of our history to use the figurative image of this organ to symbolize all that it vital to passion, love, and life. It is only logical to believe that, just maybe, the heart carries much more than blood. It would only be responsible, then, to ensure that this organ of such vast importance is in pitch perfect shape right? So how are you going to do it??? Luckily, you have me. Here are 10 ways to improve heart health

1) Go for a run: Yeah I know you're tired of hearing it. Im even tired of trying to force myself to do it. But by revving up your heart rate you strengthen the muscle with which you trust your life.

2) Put a little E in your life!: If you read my previous blog about vitamin E, you know Im a huge advocate. It can act as a natural and mild blood thinner and could contribute to less plaque that will eventually cause clotting. The build up that does accumulate can cause heart disease and contribute to the hardening of the business that needs to stay lubed and elastic: your arteries.

3) Go fish: Eating fish such as cod or salmon 3-4 times a week can supply enough of the essential fatty acids such as omega-3 to balance out your lipoproteins. The objective is to lower LDL and increase HDL. It is thought that HDL can even help remove the unwanted build up from passages in the heart.

4) Throw some A in the mix: The carotenoid family of veggies such as the reds, oranges, and yellows, all contain the precursor needed for your body to make vitamin A. It can bind to LDL and inhibit it's ability to bind to the walls of your arteries.

5) Magnesium: Magnesium helps regulate your heart's rhythm. Without it your heart could spasm and just get a little wakky. And guess what? If your heart has a steady rhythm to it, it can better supply you with a nice even flow of the good stuff. It can also help control angina

6) Thicken your plate: Viscous fiber such as okra and oatmeal can reduce cholesterol levels by interfering with absorption. This can lead to a decreased amount of cholesterol available to build up in the heart.

7) Cheers!: While red wine is still advocated for heart health due to its other phytochemicals such as resveratrol, studies are now saying that any alcoholic beverage can have heart benefits. Two a day for men and one a day for women. No that's not sexist, and it's not even based on weight! Women have a less active dehydrogenase, the enzyme needed to process alcohol.

8) Weigh your options: You've been under a rock if you haven't heard that heart disease is the number one cause of death in America. How can one prevent it? Well... in addition to efforts to quit smoking, decreasing the amount of dietary saturated fat is a great start. Sat Fats (a little industry lingo for you) will increase levels of LDL and lead to lots of plaque...Ew. With every meal you're given choice. Ask yourself, 'is this meal high in grease and grossness?' If the answer is yes, I'm sure there is a better menu option. And for those of you who think you have time before you have to worry about these things, think again. New studies are finding that plaque build up can start as early as 8 years old. Think back to all of those happy meals... Im sure we all have some making up to do.

9) Mince a little garlic: It has been known to help normalize high blood pressure and reduce cholesterol levels.

10) B-lieve you can make a difference in your future heart health: Yeah, Im a dork.... but seriously, amp up the B-vitamins. Over doing it on these water soluble vitamins is almost (almost...) impossible. Together they can improve cholesterol levels and prevent atherosclerosis. They are found together in many foods or in a B vitamin complex.

Food sources you ask?

• Eat grain and breads that are dense. They often times contain high amounts of viscous fiber as well as vitamin E.
• Fish!
• Oats
• Nuts. They contain high levels of vitamin E and unsaturated fatty acids
• Veggies, colorful ones! High fiber, high antioxidants- you cant go wrong

All in all, the full spectrum of heart health is only found in the synergistic relationship within lifestyle, diet, exercise. But always remember that this little guy beating away in your chest is working hard to pump 5 quarts of blood with every beat. It's working hard to deliver much needed oxygen to every nook and cranny of your body. Making sure it's healthy is the least you can do for the little muscle making sure you have life ...and soul.

A new scheme for sweeter dreams

Having trouble sleeping?? There are several things you can do which may improve your sleep pattern. Some studies suggest that a routine could play a key role in making sure you get plenty of sleep. Once established, a routine will help your mind and body realize when it's time to relax which could contribute to a healthier sleep pattern. Additionally, there are natural compounds which have been known to aid in healthy sleep patterns and can be included in your routines. Pre-slumber routines may include but are not limited to:

• A glass of red wine which has been known to be helpful for those who can’t sleep and the logic comes from several places. First of all, red wine helps to relax the body and offer an evening de-stressor to what may have been a super stressful day. Additionally, red wine contains melatonin which is found in the skin of red grapes. Three wines with high levels of melatonin are Cabernet sauvignon, Merlot, and Sangiovese.
• An herbal tea before bed may prove to be beneficial, especially one with valerian. Valerian is an herb often used as a natural sleep aid or as a mild sedative. It helps to relieve nervous tension and has been known to effectively treat sleep disorders. A good tea which contains valerian is made by Yogi Tea and is called Bedtime Tea (http://www.herbalremedies.com/natural-sleep-aid.html)
• L-Theanine may help as well, especially if you find you are stressed throughout the day. L-Theanine is an amino acid which stimulates alpha wave activity in the brain (the activity waves seen during deep relaxation), without mimicking drowsiness. It has been known to offer this state of relaxation along with a state of more alertness, similar to effects seen during meditation. Obtaining during the day could help the body be relaxed once you hit the pillow which could lead to a full night’s rest. This can be purchased in capsule form or can be obtained from green tea in the morning.
• Reading. Grabbing your current liesure read can help you doze off quickly (exclude scary ones for a optimal results). And no, the T.V. does not have the same effect because it's too visually stimulating and heaven forbid the Oxy-Clean commercial come on and that annoying guy's voices scares you awake.
• Food! My favorite cure for everything. Its not a good routine to eat before bed (because of indigestion and acid reflux potential) but pay attention to your dinner. It’s quite amazing how what you eat can have such an impact on everything else in your life. Certain foods can actually promote the synthesis (or increase production) of serotonin, which promotes healthy sleeping patterns. Foods such as whole grain bread or complex carbohydrates can increase the levels of serotonin in the brain. Milk or turkey could also be an approach since they contain high levels of tryptophan, which is a serotonin precursor. Niacin, a B vitamin, is involved in the synthesis of serotonin and can be found in legumes, fish, or poultry. Foods to avoid are those which contain caffeine, foods which are spicy (since they tend to stimulate the brain), refined carbohydrates, foods that are too high in protein because it could block the synthesis of serotonin, and foods likely to increase indigestion or gas. Even if unthought-of, these changes to your diet may help.
  
  Sweet Dreams!

The Mag Dash

The question: Could you please address magnesuim? I had run out and could really tell a difference in my muscle or some maybe bone reflexes. Is this my imagination? I was coughing more and I felt like my headaches that start in my neck/upperback were coming back. How does mag. work?


In addition to supporting a healthy immune system, steadying your heart's rhythm, and assisting in the regulation of blood sugar levels, magnesium (Mg or Mag) plays an important role in muscle function. So no, that’s not in your head. It also helps maintain nerve function, relax muscles, synthesize protein, and helps to keep your bones strong (50% of your body's Mg is found in your bones). It has been suggested that bone density may be improved by magnesium supplementation, especially in postmenopausal women, as it works to aid in efficient calcium matabolism. It is also believed that low levels of Mg may contribute to insulin resistance due to its role in carbohydrate metabolism, which could lead to type 2 diabetes.

Additionally, over 300 enzymes, especially those which use ATP (a super important nucleotide which is the basis for all of your energy) need the Mag to do their job and boost a chemical reaction in the body such as DNA synthesis, or energy metabolism. Given its key role in the activation of ATP, it could even be said that without Mg, you would have no energy to live at all. Pretty serious business right?
Mg also contributes to energy metabolism so it may even be best taken with B-vitamin rich foods (or a B-vitamin complex) to ensure the best digestion and absorption of your macro-nutrients (the proteins, carbs, and fats-good fats I hope).
So where can you get all of the fab mag you need?

• Greens, especially dark leafy ones. Greens are the no fail ‘GO TO’ for magnesium. All five of the different chlorophyll molecules (the molecule responsible for the green color of many veggies) cage magnesium in the center which makes it super easy to obtain.
• Halibut: This white fish can provide up to 180mg per 6 oz fillet
• Cashews: My favorite snack nut provides 75mg per ounce
• Tap water: The amount will vary depending on your water supply but water referred to as 'hard' water simply contains more minerals such as calcium and magnesium. Soft water is treated to only contain sodium.
• Baked potatoes: my favorite complex carb contains roughly 50 mg of the good stuff.
  

Shoot to meet 100% of your daily magnesium, which could be obtained by including:
One cup of oatmeal for breakfast with a banana
An ounce of cashews at some point in the day
A 6 oz fillet of halibut for dinner with 1/2 a cup of cooked spinach on the side.

Easy right?

E= Toco squared

While studying up on some vitamin E business, I came across some things that might interest you. This fat soluble vitamin is actually a group of 8 different compounds, each with similar structures and anti-oxidant properties. While many specialists continue to give fancy names to antioxidants such as the ‘universal antioxidant,’ Alpha Lipoic Acid, many feel that vitamin E is the ‘master antioxidant’; quite a bit a pressure for a vitamin with so many responsibilities. Together they act as a team and make up the wonder that is vitamin E to promote various health factors such as breast and prostate health (respectively), liver and kidney function, as well as the prevention of cardiovascular disease (CVD). Vitamin E protects cells and neurons from damage, aids in optimal circulation, and gives your cardiovascular system a boost. Other studies suggest it could even help lower total cholesterol, act as an anti inflammatory agent, increase male fertility, slow progression of Alzheimer’s, decrease cancer risks, and reduce the risk of gum disease. Clearly this little guy has a lot to do. So how does it get it all done? Since vitamin E is a collection of 4 different tocopherols and 4 different tocotrienols, it has a lot of support. Alph-tocopherol is among the most studied of the vitamin E components because it plays such a role of bio-availability (meaning easily and quickly absorbed in great quantity) in the body. But on the up and up are studies which have discovered the phenomenal roles of all sorts of goodness from the other 7 hard workers such as gamma-tocopherol and the tocotrienols. So by now you must be eager to know how you can get all of the ‘toco-goodness’ (my new name for the E components as I no longer wish to type those exhausting words).
Toco-goodness can be found in summer favorites such as:

• Olive oil: Use it for cooking when you can and it’s super yummy on salads. Cut your favorite dressing with it to reduce calories from cream or mayo and increase you E.
• Almonds: Great snack to keep around. You can even buy them now in yummy flavors, just watch the sodium.
• Sunflower seeds and peanuts: It’s baseball season! This one should be easy.
• Mango: A fabulous and refreshing fruit.
  Avocado: Throw it on the salad you just made with some olive oil. As a matter of fact, add some mango too! Yummmmm…
  

What is also super fun about vitamin E is its topical properties. Even when applied to the skin, your body’s largest organ uses it to repair UV damage and just round out smooth delicious skin tone. My new obsession is this Yasso vitamin E cream.

http://www.stopagingnow.com/products/detail/YCC

Check it out- it’s fantastic and so good for you!
Have a good weekend!

C

Don't rain on my parade

There's really no way to avoid the sugary dangers which may be lurking on the picnic table this afternoon. It's pointless to warn you of the hidden sodium, fat and calories in our favorite snacks and beverages. The burgers will be greasy, the hot dogs are unavoidable, and the potato salad is a must have. And no one wants to be the person who shows up with whole wheat burger buns or whole grain tortilla chips with hummus. I usually am that girl and I am made fun of. So I have a new approach for dealing with today's calorie fest: go crazy. After all it is only ONE day. And this type of 'eat all day' holiday only occurs three times a year, so do it up.
There are, however, five nuggets of advice if you want to save yourself a few calories.

1. Nibble on the veg plate first. Maybe it'll fill you up a little and you'll eat less potato salad than you would other wise.

2. Grab the 'light' beer option, especially if you're going to have a few.

3. When you grab the cheeseburger, load it up with some veggies like extra lettuce and tomato. It'll fill you up more and add some goodness, that way you don't feel sooo bad.

4. You're going to see a super yummy desert at the end of the table. It'll probably be a cake with white icing and strawberries for stripes and blueberries for stars. Only have one slice. I said let yourself go- not let yourself go glutenous.

5. If you know you're the kind of person to go up for seconds, make your portions a little smaller. Remember, the hormones in your stomach that signal 'I'm full!" to your brain are slow pokes! So give them time to get up there before you grab a another plate.

As for tomorrow:

In the world of weight loss studies there's something called the 'weekend effect.' While following the trends of caloric intake, researchers found that intakes typically spike for Saturday and Sunday. So it might be wise to have a little fun and let yourself go today, as long as you make up for it over the next couple of days. There are two ways to do this:

• If you estimate that you take in 500 calories more today than you usually do, try to cut 250 calories from Saturday and Sunday. Which is really just a slightly smaller lunch and dinner.
• Aim to burn the calories by going for a jog (or your choice of cardio activity). If you jog 11-12 min. miles for an hour, you'll burn around 530 calories. Break it up over two 3o minute jogs and you're golden!

Go enjoy some potato salad!

SPF: Sun Protective FOODS!

Did you know that your skin has its own sun protection factor which can be improved by some of the foods you eat!?? Yay! Even more protection! So to supplement your SPF 30 lotion (purchased fresh this year), add the following foods which may help boost your skin's defense system:

Tomatoes: even better, cooked tomatoes. Cooking tomatoes releases more of the lycopene goodness. Its even more concentrated in tomato paste. Remember 40-40. Research shows that 40 grams of tomato paste (about 3 tbsp) could make you 40% less likely to burn. Whole wheat pasta for dinner while at the beach anyone??

Chocolate!!: dark chocolate especially. Yummy- it contains flavonoids which are super awesome antioxidants for the skin. (Need an explanation of antioxidants? See previous blog 'don't blow up my spot')

Fish: fish contain the 'good for you fat' omega-3. Having a healthy amount of this running through your system adds a little som'in som'in to your skin's SPF.

Remember to up the water intake and stay hydrated, especially if cocktails are in the mix. Also- some of the easiest to grab snacks such as blueberries, strawberries, or an apple are loaded with fiber and/or antioxidants, and are super refreshing when it's hot.
Bon appetite!

The truth about trannies

Trans-fat topics have been all the rage these days. They have been required on nutrition labels since 2006 and, since, many states have banned them from their schools and restaurants. So what are these fats and what makes a trans-fat worse than any other fat? Well here's a picture to help explain.
You can see that there are two carbon carbon double bonds but rather than a cis formation (where the hydrogens are on the same side) these hydrogens fall on opposite sides of the chain. Chemists love this formation because its very stable. Which is why it's no wonder that food scientist soon adapted the formation for fats. By taking on this formation (generally through partial hydrogenation), food scientists can lengthen the shelf life of their product because the fat being used is more stable, therefore less likely to quickly spoil. The problem is that the body does not easily digest this formation because the lipase enzymes can't quite attack it the way they can other formations. Naturally- they give up trying which makes that trans business more likely to just chill in an artery for eternity. Okay- maybe not that long... but it's no good either way. Since '06, though, trans awareness is on the up and up and yet still, buyer beware. A product can advertise 'trans-fat free'' and still contain trace amounts (less than 0.5g per serving) of trans fat. And if a manufacturer is super sneaky they can adjust their serving size measurements to meet this, and advertise some shady claims.
Additionally, there are some trace amounts that naturally occur in foods such as red meat and other animal products (which I love- I am in no way discouraging red meat). They can also occur naturally through the heating of some oils such as canola (typically above 350 degrees for more than 10 minutes). Your body, however, can handle trace amounts. Trouble ensues if trace amounts are found in a lot of your food choices....you do the math.
So what to look out for: packaged crackers and cookies as well as cakes and biscuts that say 'hydrogenated vegetable oil' or 'partially hydrogenated oils'. The trans business can also sneak into many fast foods, bakery products and most candy bars, even my favorite peanut
M&Ms (insert whimper).
To avoid taking on more than your little enzymes and arteries can handle, just take 5 seconds to peep ingredients. If you see any of the additions listed above, put it down and hit the produce section.

Topping the perfect bread time snack

Question: Is putting butter on bread really that bad? Please say no- I love it.

Ha ha! Well lucky you- No, its not THAT bad. But it's not that good either. Often times when choosing foods (or toppings, which is always my weakness too), its simply a matter of 'pick your poison.' While often times eating a certain food item isn't THAT bad, you can typically find an equivalent that is just more nutrient dense. If calories were money, wouldn't you rather get more for your money?? That being said, lets compare some stuff!

Butter is actually full of some nutrients that you want and need. Its high in vitamin A, and has a touch of vitamins E and K. It also has some stronium, which works with calcium and magnesium to promote bone health, and some chromium which helps your body maintain normal blood sugar levels. The bad, however, is that butter has 11 grams of fat per tbsp, and 63% of that is saturated fat which is no good.

Olive oil on the other hand is a whole other ball game. It has 14 grams of fat per tbsp, however, its a monounsaturated fat that is high in omega-3 and it is only 14% saturated fat. It too has high levels of stronium as well as lots of vitamin E and K. You can even amp this up to add even more flavor and nutrients by sprinkling in a tbsp of parmesan cheese (or another hard/grated cheese) which boosts the nutrient value of this bread business ten fold. Then you receive stronium, chromium, calcium, zinc, selenium, phosphorus, B12 and riboflavin, as well as a complete protein. Additionally, you're likely to use less olive oil than butter because it spreads more easily.

So pick your poison, but it looks to me like you get a lot more for your money (akhem...calories) with some olive oil and cheese sprinkle, which I personally think tastes more flavorful too.

Don't blow up my spot

The question: What is an antioxidant?? I feel silly because they've been talked about for so long and I know they're good for me but... what are they and WHY are they good for me??





(let me take a second to caps lock this) TOTALLY AWESOME QUESTION!!!!!!

I asked roughly 15 people upon receiving this question if they knew what an antioxidant was and why it was good for them. 100% of the people polled said they had no idea. One respondent said, "I think it boosts my immune system and is just good for health." That, I must say, was the best (and closest to correct) answer I received. I can see, however, why people get so confused. After all when you look for a clear explanation, you tend to get a definition instead; full of terms like 'oxidizing' and 'reducing'. But, unless you've carried your general chemistry notes with you through life, you probably don't remember what those terms mean. Additionally, it becomes more confusing when the term is thrown around like crazy these days. My friend Craig and I recently had a convo regarding this very issue during which he pointed out to me the tendency of the term to be thrown around as a sheer marketing tool. While I agree with Craig in that this term 'antioxidant' is now loosely used for fun and sales- I do believe that the foods and products that hold true to the term are well worth your time... and consumption.



So to explain antioxidants Id like to reference my all time favorite professor, the UMD famous organic chem teacher, Dr. Dixon. Her coined term "electrons are where its at,"is pretty on point if one needs to understand antioxidants. Turns out she was right all along. Electrons ARE where its at- and understanding how they function in the body is the key to understanding antioxidants. Antioxidants are essentially geared to halt the activity of free radicals. If a free radical is running around in your system then that means that it has an unpaired electron in its outer most shell (in lame man terms- its lookin to hook up in a speedy way to get stabilized and will jump on anything to get its fix- one night stand style). So its very reactive in that it is likely to take electrons from other molecules- leaving THEM unstable and hazardous. This careless electron activity can do serious cell damage and, ultimately, may lead to things like cancer, or heart and neurological diseases.

So the term antioxidant means this on the bottom line (after getting through all the confusing science jargon): its a molecule that can donate an electron to stabilize the free radical yet remain stable itself so it doesn't continue to harm any surrounding cells. So when you consume 'antioxidants'- the idea is that they will help stabilize the free radicals roamin' around your domain, and that's a good thing. Great antioxidants include molecules such as vitamin A, vitamin C, vitamin E and the trace mineral, selenium.

While these are super awesome additions to your health and prevention regimen, they do not trump lifestyle. So regulate your UV exposure and alcohol consumption, don't smoke, and watch you nitrosamine intake (found in smoked foods). With a little luck, the antioxidants will assist in not damaging your precious cells.

So that's how antioxidants work!!! Now go drink some OJ, pound some blueberries, eat a carrot, munch on vitamin E rich almonds and selenium loaded brazil nuts or just play it safe with a bunch of fruits and veggies. If you get confused fall back on the color scheme. If its orange or yellowish (a member of the carotenoid fam) or blue, red and purple-esk (the anthocyanin fam), its likely loaded with electron donation ready antioxidants. YUM YUM! Enjoy!

Casie

Regulating the rumbles

The question: I have been ...lets say... passing food quickly and uncomfortably lately and I cant get it to stop. Obviously this is not fun. What do I do??

A rumblin' bout of uncomfortable movement could be related to either stress (emotional or just anxienty) or the presence of a foreign bacteria in the intestinal track. So for example if one were lactose intolerant they lack the enzyme lactase which cleaves the dairy sugars (glucose and galactose=lactose), so instead of entering the intestinal track as two mini sugars, it enters as one, which is 'foreign' to the track and as a result your tummy...rumbles. So the lining of the intestines begin to draw in lots of water in attempt to make that business hussle on through. I don't know if your tummy is upset because of dairy but its possible. Other possible irritants are alcohol, coffee, or some food additives. There's a diet called the BRAT diet which includes Bananas, Rice, Apples, and Toast. So, if the rumbles persists try doing that for a day or two in conjunction with running or some type of stress reliever. If you notice your tummy taming itself, go ahead and add some high protein, high fiber foods. In the mean time, rehydrate and replenish! Because your body is pulling so much water to push the foreign particles through the intestines, you need more than your usual intake. EVEN MORE if you're consuming caffeine or alcohol, both of which could not only dehydrate you further but, as mentioned earlier, may be culprit in this mystery. Additionally, there may be a decrease in the absorption of water soluble nutrients. Because your body is being so super speedy about pushing things along, the villi and micro-villi (hair like follicles that line your track and grab nutrients as they pass by- I always think of that game hungry hungry hippo..) don't have time to grab them. So try to supplement with a B-complex and a multi-vitamin until the coast is clear. Lastly, this bout of abnormal movement may decrease the amount of pro-biotics and good bacteria in your track. These are good because they can help synthesize some vitamins such vitamin K and also assist in the break down of some foods such as beans (gas fermenting- oops) Just replenish with some yogurt when all is said and done. If the dairy scares you, you can always buy lactose intolerant friendly yogurt or just buy the enzyme lactase which can be taken before you eat. If self regulating your diet and adding some exercise doesn't work then you gotta call the doc since water and nutrient loss can get outta hand after too long.

Let me know how that works out.

XOXO-Casie

Starch and it's stiff reputation.

The question asked is a two part question: "Don't starches break down into sugar and then turn to fat? And is their conversion to sugar the reason a diabetic can't eat potatoes?"

Well, I'll first address the question regarding the break down of carbohydrates. First off- the terms starch and carbohydrate are not synonymous terms (for those that may not know this). A little background on these molecules is probably required to really understand this but Ill keep it short and sweet. Carbohydrate is very much an umbrella term referring to monosaccharides, disaccharides and polysaccharides(all organic CHO molecules). Starch is a polysaccharide, the worlds most abundant one next to cellulose I believe. Both are made by plants via photosynthesis, and therefore starch molecules are found all over the place. Your body breaks down starch twice. First in the mouth by way of the salivary enzyme amylase and then again in the small intestine by use of pancreatic amylase. Since its broken down twice, it is actually a fantastic way to provide the body with sustained fuel and a glucose source. Glucose, believe it or not, is your very best friend. Not a single cell on the whole planet could live with out it. Cells are such busy busy little buggers and with out glucose they would cease to function. Some cells, however, require a escort to allow the glucose in - ENTER INSULIN. Insulin is simply a protein, as all hormones are. This one is secreted by the pancreas when it senses that the body might be getting fed. Another interesting nugget: Studies now are showing that your pancreas might get super excited when you just smell something delicious. Through your olfactory nerves, signals are shot all over the place and ultimately, your pancreas begins to prep. This is why you might suddenly become hungry when you smell food- even though you weren't hungry before. Back to the big picture, the cells. Once the glucose has been removed from the blood and sent into the cells, it begins the real show. That's where all the action takes place and various other molecules (such as ATP for example) are created to provide your body with energy, allow muscles to contract, energy storage takes place etc. Other cells, such as brain cells, do not require the escorting services of insulin. As I mentioned in previous blogs- your brain loooooooves glucose from easy to reach carbs and that's how it primarily functions. So to wrap around to the point. Starches are GREAT for this reason: being a polysaccharide and having the ability to be broken down twice allows them to provide your body with more of the real yummy stuff- glucose. All of that being said, I can answer the first question. Yes- starch is broken down into glucose but that's a good thing! Don't necessarily think "sugar" because there are many different kinds of sugar and they are not equal. Yes if there is too much in the diet it will be stored as fat but that's true for anything you eat! All of the macro-nutrients with the exception of water (carbs, fat, and protein) can and will be stored as fat if your body had no other use for them. Even excess proteins will be sent to fat cells for storage if their amino acids cant be recycled.

Now to address the issue regarding why a diabetic shouldn't eat potatoes. They can actually, especially is they focus on the skin which is full of fiber and add a fat which slows the absorption of glucose into the blood. A potato is actually a complex carbohydrate but the reason they have a higher glycemic index is because their starch molecules are not tightly bound to the other molecules of the food. A potato actually has a very high percentage of water so the glucose jumps right off and enters the blood stream quickly and thats why a diabetic must be careful whenand if they consume them.

Hope that clears it up in a very round about way.

XOXO-Casie

Gimme a Tater

Why Do I love baked potatoes you ask? Because they are delicious and nutritious!
A 10-11 oz potato (as seen in many restaurants) can be a meal in itself yes- but what you're getting can be a whole lotta good.
In that 2/3 pounder, you're getting:

• 230 vitamin and mineral full energy units (calories)
• 6 grams of protein (incomplete)
• 46 grams of carbohydrates
• 0- thats right ZERO grams of fat.
• 5,420 mg of dietary fiber (if you eat the skin) and thats a lot of something people tend to get too little of
• a measly 20 mg of sodium (and thats a good thing)
• 1500 mg of potassium
• about 80% of your vitamin C
• a healthy serving of your energy metabolizing B vitamins (riboflavin, niacin and thiamin)
• about 20% of the hard to come by B6
• and about 10% of your daily iron. PLUS a potato offers iron which has a greater bioavailability which means your body absorbs more of it.
• Plus much more such as zinc, phosphorus, magnesium and folic acid.

Bring it on right! Thats a lot of nutrition at a zero grams of fat rate!

So why the bad wrap for the ever nutrient-dense taters? Because of all the crap we put on them. So here's the skinny on how to stay skinny and still enjoy the occational tater.

• Skip the salt. If you go out to eat, ask your server for an unsalted potato. Most likely it can be done
• Salsa is a low to no fat, no cholesterol option with some added anti-oxidant properties. Also high in iron, B vitamins and vitamin A. I add it to every tater I eat and its delicious.
• Skip the bacon. I mean.... Just dont get it. Next.
• Sour cream vs butter- if you must. (and I stress- if you must) PICK ONE! And I think thats generous of me. But you really should not get both unless it is your birthday which gives you one day a year to indulge in pleasures of fattning business.

So lets compare the two. While regular sour cream has a little more (1 gram to be exact) fat per serving than butter the saturated fat is the same at about 7 grams. Sour cream has about 30 calories per Tbsp and butter has about 100 (two servings of butter and you've just nearly doubled the calories of the whole potato!) Sour cream has 10 mg of cholesterol compared to butter's 30mg and 10 mg of sodium compared to butter's 95 mg (although I am using a salted butter and unsalted is available in grocery stores. Not likely in restaurants). Lastly- sour cream has one gram of protein and butter has none. Again, they both contain saturated fat which you'd be adding a perfectly fat free potato, so I am not advising the loading of either of these substances. But if you MUST add one, sour cream wins.

Now for the grated debate: cheese. This is better than butter or sour cream. At 2.25 grams of fat, 1.25 grams of sat. fat, 7.5 mg of cholesterol, and 47.5 mg of sodium, it's lower in the ikky stuff than butter or sour cream. And the real plus: cheese has 1.75 g of protein.*

So whats my perfect potato (and trust me I eat about 4 a week- no joke)

One potato unsalted with 2 tbsp. cheese and and 2 tbsp. scallions in it (so that the cheese can get melty- yum). On the side, two tbsp. of sour cream, and about 4 tbsp (more if needed) of salsa. This brings my potato to... Lets see:

• Potato= 230 nutrient dense calories
• Cheese = 55 calories
• Scallions= about 4 calories (and so much flavor!)
• Sour Cream= 60 calories
• Salsa= 20 calories

_________________________________________________

• Grand total of 369 calories. A drop in your daily bucket. And this isn't going to leave you wanting more. You get to be a little bad so you're not restricting yourself entirely (which we all know Im totally against) and you get a whole lot of flavor and nutrients.

* Please note that all tater toppings were obtained from my fridge and all nutrient values were calculated at 1 tbsp of said product. They include:

• Giant brand sour cream
• Land-O-Lakes butter
• Sargento chef style sharp cheddar
• Nature's Promise Medium organic salsa (Low sodium)

**My side note: Add a 6 oz chicken breast and 5 spears of asparagus for a whole super filling super nutrtious and satisfying meal at only about 544 calories. Not hard right?? Enjoy!

The South Beach Diet: Its not a walk on the beach

The Definition of insulin resistance is: a condition in which normal amounts of insulin are inadequate to produce a normal insulin response from fat, muscle and liver cells. This definition, given by Wikipedia, an online encyclopedia, suggests that the term insulin resistance is a specific type of medical condition; one that is not necessarily prevalent throughout Americans. As a matter of fact, according to Marcelle Pick, an OB/GYN and women's health specialist, it is estimated that only about 25% of Americans suffer from insulin resistance. Yet, despite that fairly low percentage, the concept and corrective meal plans designed for insulin resistance of The South Beach Diet, written by Arthur Agatston, M.D., has become all the rage. The #1 New York Times Best seller outlines what it calls a "delicious, doctor-designed, foolproof plan for fast and healthy weight loss." This statement, however, is extremely debatable. The diet is in fact doctor-designed and seemingly fool proof. However, it is not hormone proof, holiday party proof, weakness proof or restaurant proof. Most importantly, it may not be a plan for fast and healthy weight loss. So lets examine this one step and statement at a time.

The diet was created by a doctor. That is a true statement. What is conveniently ignored by the eager American public is that doctors are people too. They want success and they want to leave a mark in their industry. They want to "make it big," and will sometimes sacrifice a good and sound code of ethics. Lest we not forget that Dr. Adkin's, famous for his creation of the Adkins diet was also an M.D. Yet his plan to eliminate carbohydrates from the diet completely is clearly a terrible plan for one's the health. One nugget of info that might interest you: You need carbohydrates to even metabolize fat. With out a healthy dose of carbs, the liver creates ketones at a rate faster than the tissues can oxidize them with sends the body into ketosis- lowering the bloods pH, and creating an all out disaster which I'll go into greater detail about later. In addition, the cells in the brain operate [almost] solely on glucose from carbs so depriving your body of carbs all out is just bad logic. And one more thing! Does it really sound like a good idea to jump on a band wagon of diets that say 'for a period of time you're not allowed to eat fruit.' Really?? This eliminates 2 out of the 5 food groups- and one of the three left is supposed to account for the fewest possible calories obtained daily. (http://www.mypyramid.gov/) Therefore, a diet that is designed by a doctor is not necessarily one that can be deemed healthy and/or practical. To examine the statement "fool proof" one must look at the design of the diet and how it leads it's dieters to weight loss success. The diet is well mapped out in three easy to follow steps, or as the book calls them, phases. Phase one is characterized by the total elimination of carbohydrates. It states that for the first fourteen days the dieter can not have "any bread, rice, potatoes, pasta, or baked goods." No fruit, even. This sacrifice,however, comes with the promise of about 8-13 shed pounds. Phase two starts after that fourteen day period and lasts an indefinite amount of time. It is characterized by the reintroduction of the more nutrient dense carbohydrates such as grains and fruit. Phase two is maintained until the dieter has reached his/her goal weight. This phase is meant to help the dieter lose about a pound or two a week. The problem is, if weight is gained, the individual is to return to phase one. The book doesn't give an idea as to how many times this should or can be done before one must admit that he or she is stuck in a yo-yo diet (please see blog #1 for the dangers of yo-yo dieting). However, if and when the goal weight is met, the dieter is then free to move into a more lenient system of his/her choice. Phase three is meant to be a stage that feels more like a new life-style than a phase. Phase three is the dieter's new forever diet. If at any point from the fourteenth day of the diet to forever, the individual begins to see a regain, he or she is to return to phase one and begin the diet all over again. This however, is not a "fool proof" plan. It is a well outlined idea that can and does work when diligently followed. That concept, unfortunately, does not parallel "fool proof." Despite it's brilliantly disguised best intentions, The South Beach Diet, is in fact a fad diet. And even worse than that, it's crash diet. WORSE than that- the advice to return to phase one if weight gain is seen makes it a yo-yo diet within a yo yo diet.
Carbohydrates should make up 45-65% percent of one's diet in order for the brain and cells to function properly and efficiently. The deprivation of carbohydrates from the diet can, and typically does, as mentioned earlier, result in Ketosis. Ketosis is when the body has depleted it's glycogen stores which it would normally convert to glucose for energy. What the body does in this state of glucose deprivation is signal the liver to produce ketones and glucose from fat and protein stores. Furthermore, the body uses protein for many other functions such as cell development, immune system maintenance, tissue building blocks, organ maintenance, building material for muscle, blood, skin, hair, the heart and the brain. Some proteins act as enzymes..., ya know what- I could and might just do a whole new blog on proteins alone because I could go on and on. But I wont because this particular entry is about a diet. So just know that proteins are busy busy busy little somethings in your body. And your body likes to do a little something called 'sparing the protein'. I don't know who came up with this term but I've heard it a thousand times. It basically means that your body likes to save its protein for other highly prioritized tasks and when you deprive your body of the 45-65% by calorie daily intake of carbs, you're stealing the precious protein needed to do other busy body things. It is,therefore, evident that this new forced and unnatural system could cause undue stress to both the liver and the muscle tissues of the body. Once this crash diet sends it's dieter into a stressed state of ketosis, it urges he or she to reintroduce carbohydrates into the body. It outlines the very distinguishing differences between "good" carbs and fats and "bad" carbs and fats. In phase two these item are introduced once again with the idea that the body has shed itself of not only 8-13 pounds, but also, an addiction to bad sugar and carbohydrates (yeah right- try as they may, I will never magically shed my addiction to peanut M&Ms, baked potatoes (which they call 'bad') or the occasional choco treat). Once this is all established, a system of food choices using the glycemic index indicates which carbs are better for blood sugar levels than others. This means less cravings and indulgences into the "bad" carbs. Yet for the 75% of that have normal insulin responses, when mentioning the glycemic index, it does not mention each food's effect on another. For example, adding butter to a potato lowers it's effect on a person's blood sugar (not advice- just a fact). Nor does it include the fact that these concepts were developed for people with a special pre-existing condition such as diabetes or hyperglycemia. Not for weight loss. Therefore the results obtained may not be healthy and even worse, it is probable that they are not permanent. As outlined by many health professionals: it is unhealthy to lose more than a pound or two a week. Therefore, to average a loss of 4-7.5 pounds a week can not only shock one's body but also set the dieter up for failure and disappointment when those results plateau even more quickly than they happened. Additionally, it can not be considered healthy to deprive a person of fruits, vegetables, fiber and grains. That means that in the first fourteen days of The South Beach Diet, the dieter is not taking in, all the while depleting, stores of much needed vitamins and minerals. Variety, a vital part of a well balanced diet, becomes compromised and many nutritional needs are not met. The dieter lacks fiber intake, heart healthy fruits and some vegetables. While promoting a new less insulin resistance life style, these eliminations can not be deemed healthy.

Lastly, if you read my previous blog, you know the dangers of 'yo yo dieting'. This is of particular interest regarding the South Beach Diet because, as mentioned previously, it is a 'yo yo diet' with in a 'yo yo diet'. Not only is it a fad diet with way too many restrictions which sets the dieter up for failure, it advises that the dieter "revert back to phase one if weight is gained in phase 2 or 3". WHAT!? Are you serious? Let the crazy 'yo yo-ing' begin.

So if only an estimated 25% of Americans have the condition known as insulin resistance, why are the dieters and weight loss fad fanatics of America jumping on the band wagon of a diet designed for special condition patients? The reason is simple. Since the release of The South Beach Diet book in April 2003, millions of people have tried the diet and shed pounds like crazy. It works. As the diet promises, the dieter will shed between 8-13 pounds in just the first two weeks. However, it's dramatic changes that are done at warp speed tend to be affiliated with a dieter who wants quick results and has a lack of permanent commitment. People also tend to fool themselves into thinking that they are unlike the others and when the goal weight is reached, they will find permanent success in phase three forever. Well if they have that kind of will power then why not just start with phase three and take on a new lifestyle all together? Clearly the quick fix is desired- so I guess yo-yo away and prove me wrong.
However, I will mention that the results found from a South Beacher parallel a study done over the course of a year where the results were nearly identical to a diet that was simply well balanced and full of nutrients, variety and better food choices, not deprivation, denial, yo yo-ing or the removal of food groups. The only difference at the end of that year long study was that a significantly greater percentage of the fad dieters gained all of their weight back (and then some).

Moral of my tangent: Second verse, same as the first. Steer clear of fad diets!!!!!!!

XOXO- Casie

Diet- It's not a verb

Diet!

To kick off my blog I'd like to first address what will most likely be discussed- Diet. No- don't go ON a diet, rather maintain a balanced and healthy one!

Remember what it was like to be 6 years old and told NOT to do something? It made you want to do it even more right? Well that innate desire and craving for the things we cant have still lives in each and every one of us. It just lies dormant until the right time (or cupcake) comes up. Which is exactly why too much restriction is a terrible idea.

A restricted diet is often present in all of the 'fad diets' we see sweep the nation every 5 years or so, until the entire nation falls off the wagon weighing 10 lbs more than they did to begin with. So let me first warn you of the dangers of "YO-YO" dieting as it carries physical and psychological dangers! (Here'goes- All the things you don't want to hear but must. Its tough love.)

About the psychological dangers: Beginning something only to fail or fall off the wagon feels TERRIBLE! Why do that to yourself? Anytime you begin a new 'diet' you are likely restricting yourself from certain foods or, worse, an entire food group. This is way too much pressure! The key is this: Don't expect a quick fix. A diet should never cause you to lose a tremendous amount of weight in some incredibly short period of time. On a sound diet plan, you should never lose more than 2 lbs a week ,so if you see more than that promised, you should see a HUGE red flag. Take the following action: put the book down and back away from the table display at Barnes in Noble, passing the Starbucks muffin display on your way to the humor section. Go have a laugh instead. I recommend an Aaron Karo ruminations book- Hilarious. Don't do this
whole 'must lose 20 lbs by tomorrow' nonsense. Make smarter choices that will have health benefits and, more importantly, one's that wont cause you to fall into a pit of self loathing if you have a bite of ice cream. (Ps Ben and Jerry's makes mini-minis now that are portion controlled for you at only 230 calories(ish)).
In addition to the psychological crashes, these crash diets actually harm the body as well. The amount of fat stored in the body increases with each loss and regain. Think you're exempt and won't put the weight back on after a crash diet? Think again. According to Marjorie R. Freedman, a weight loss researcher, 95% of people do (Freedman, M. R.; King, J.; and Kennedy, E. (2001). Popular Diets: A Scientific Review. Obesity Research 9 (Suppl. 1):1S-40S.). Even though you're the strongest person you know, those are odds you don't want to mess with. And shouldn't have to. What people fail to see is that a crash diet fails them from the beginning. And once the diet fails you, it's going to kick back in your fridge as you rummage through it at 2 am saying 'it's not you its me.' And it is; its the 'diet', the restrictions, the limits, not you. It does, however, have to come down to care. You have to care enough about your health to make good choices. Having a relationship with food and/or being an emotional eater is not my specialty and far outside my reach although I can tell you that seeking a fad diet is not your answer- please call your therapist, your doctor your priest or your mother but even still- stay away from the latest diet trend. You have to care enough to WANT to make healthier choices. That being said...

Want more reasons to back away from the newest fad diet? Ill give you more!

It weakens your immune system!!! Women who maintain the same weight for five or more years have 40 percent greater natural-killer-cell activity as compared to those whose weight had remained stable for fewer than two years. (Dr. Thomas W Castonguay, science of weight loss studies, University of Maryland 2007)Additionally, each fad diet will eventually increase cravings for fat which has the highest concentration of calories at 9 calories per gram!
Moral of my tangent: Steer away from crash diets!!!!!! Losing more than 2 pounds per week is hazardous to your health and, eventually, it'll break your spirit. Aim for a balanced diet that will shed pounds safely. A life-style change is the only guaranteed method! Peep this article by Freedman to see her fun chart with some fad diets, what they promise and the results. http://www.faqs.org/nutrition/Erg-Foo/Fad-Diets.html

Want more on the ever popular South Beach [fad] diet? See the next blog.


What's to come:

Through out my postings will be little tid-bits of info that will [hopefully] be fun, educational, and useful.
So far on deck I have:

• The south beach diet: not a walk on the beach
• Red meat facts, fictions, friend, or foe
• Drinking your energy
• Trans-fat. A fool proof explanation
• I'm a label whore: What all of the food labels are really saying.
• Energy bars: great mini meal or bar them from your diet?

I urge every one of my readers to make sound diet decisions, and ask as many questions as you'd like; The more random the better. Just email them to me at casie.terry@gmail.com
XOXO-Casie