Does it seem mind boggling at times to cipher through the amount of popular press on the subject of sugar? What can you believe? It would seem that powerful lobbyists have suppressed the science for a very long time. However, times are changing and eye-opening scientific studies are revealing some shocking information. [Read more…] about The Science Behind Sugar: Be Aware
Nutrition
While many meal plans for losing weight focus on restricting calories and giving you a long list on foods not to eat, research is finding that building the list of foods that we can eat, specifically several servings of fruits and vegetables per day is the best strategy for shredding pounds.
The key is to focus on foods that have a low calorie density. So what exactly does this mean? Calorie density is the number of calories in a given weight of food. Low-calorie-dense foods have fewer calories per bite. They also tend to be higher in satiety, which means they are high in water, fiber and nutrients. Bulk is what fills you up, and by eating foods low in calorie density you can avoid hunger.
One of the most common questions that I am asked, in regards to our 2BeRe-U nutritional recommendations are “Why do I need to be careful when it comes to nuts?” While packed with vitamins and heart healthy fats, they are high in calories. For those of us who struggle with portion control and/or emotional eating, nuts may not be a good choice to have in your daily diet. One ounce of almonds (20 to 24) has approximately 164 calories. Having knowledge about calorie density will help you understand why nuts and other calorie dense foods should only be considered in moderation for weight loss goals.
As the scale below shows, it is recommended to avoid or limit those foods over 920 calories/pound. One can easily do this by eating lots of fresh vegetables, salads filled with greens and veggies, a controlled portion of starchy vegetables, intact whole grains and legumes without the addition of salt, sugar, fat and oil.
Principles of Calorie Density
- Don’t starve and don’t stuff yourself. Eating a generous amount of low calorie dense foods will fill you up.
- Sequence meals by starting with an apple, salad or soup. This will help to fill you up.
- Don’t drink your calories. Liquids have little if any satiety so they do not fill you up as much as solid foods of equal calories.
- Dilute out high calorie dense foods by filling 1/2 your plate (by visual volume) with intact whole grains, starchy vegetables and/or legumes and the other half with vegetables.
- Adding vegetables to any dish will always lower the overall calorie density of a meal while adding fat and oil will always raise the overall calorie density of a meal.
- Limit (or avoid) foods that are higher in calorie density (dried fruit, high fat plant foods, processed whole grains, etc.). If you use them, incorporate into meals that are made up of low calorie dense foods and think of them as a condiment to the meal. For example, add a few slices of avocado to a large salad.
By modifying your daily nutrition plan to follow some of the calorie density principles, you will help to ward off hunger pains. Go ahead! Fill your plate — with low calorie dense foods and ENJOY!
Note: Calorie density (more calories per weight) is not the same as nutrient density (more nutrients per calories by weight). You want to aim for lower calorie density, but higher nutrient density.
Amy
What can you do today to increase your energy level and get your nutrition back on track? The following are 5 foods that, you may not even be aware, are less than ideal choices. Time for some healthier options! [Read more…] about 5 foods to avoid starting now
Are you suffering from aches and pains, swollen joints, fatigue and allergies that seem to be getting worse? If so, your body may be trying to tell you something. These are all signs of inflammation. It is a vital part of the body’s immune response and the way your body heals injuries by repairing damaged tissue. These acute symptoms are clear – localized heat and swelling with a quick onset. Once the inflammation has done its job in healing, it subsides.
Inflammation becomes chronic when lifestyle factors such as excess weight, poor diet, lack of exercise and stress become an issue over time. It has been said that chronic inflammation is the root cause of cardiovascular disease, cancer, diabetes, Alzheimer’s disease and arthritis.
For those of us who exercise on a regular basis, our bodies respond with inflammation to build healthy strong muscles when resistance training type exercises tear muscles down. In these circumstances, inflammation is a good thing. However, we need to be careful that we don’t over-train. Factor in rest days to allow your body to reset. It will not burn fat as efficiently when inflammation is constantly trying to heal you.
As with most everything, I always encourage everyone to take a look at their diet first. There is so much we can do to prevent disease and to heal the body through good nutrition. Eat anti-inflammatory foods; such as tomatoes, avocados, blueberries, green leafy vegetables, and salmon. Limit or avoid pro-inflammatory foods like refined sugars and processed foods.
As far as supplements, I highly recommend Turmeric in order to ward off the long-term effects of hidden inflammation. Curcumin, is the most active constituent in turmeric and modulates the body’s inflammatory response at the molecular level, inhibiting, suppressing, and down regulating the expression of a number of pro-inflammatory molecules1. Alternatively, you could use the spice called Turmeric which is also found in Curry Powder. Personally, I don’t think you will experience the therapeutic benefits of Turmeric without taking the supplement unless you enjoy cooking with the spice every day.
Omega-3 fish oils are possibly the most well-known of all natural anti-inflammatory compounds. The fatty acids EPA and DHA found in fish oil have been shown to suppress the production of pro-inflammatory prostaglandins (hormone-like substances in the body), while promoting the production of anti-inflammatory prostaglandins.
And, finally, exciting new research is showing that the good bacteria in probiotics may significantly help in subduing inflammation. One study found that Lactobacillus rhamnosus in particular lowered C-reactive protein levels (CRP), a marker of inflammation.2
Listen to your body and pay attention to those aches and pain. Just being educated on inflammation will put you in an informed position to be proactive. Eat well, hydrate, sleep and give your body the rest that it needs.
Amy
1 Jurenka J. “Anti-inflammatory Properties of Curcumin, a Major Constituent of Curcuma longa: A Review of Preclinical and Clinical Research.” Alternative Medicine Review. 2009(14)2:141-151
2 Kekkonen R, Lummela N, et al. “Probiotic intervention has strain-specific anti-inflammatory effects in healthy adults.” World J Gastroenterol. 2008;14(13): 2029-2036.
Eating within 30 to 60 minutes of waking up each day is a gift that you are giving to your body. After several hours of sleep without food, you need energy to get moving and to jumpstart your metabolism for the day. Research shows that people who eat a healthy breakfast as part of their routine tend to be leaner and more fit than those who skip their morning meal. They are also getting more fiber, calcium, vitamins A and C, riboflavin, zinc and iron—and less fat and dietary cholesterol. [Read more…] about Breakfast, the most important meal of the day.
All sweeteners are not created equal. There is a direct relationship between overall health and sugar intake. The type of sugar you consume affects your mind, body and emotions. Sugar is in almost everything we eat. So the key is being aware of how much you’re consuming and the source. Honey is one of nature’s earliest forms of sugar and a great place to start our sweet examination. [Read more…] about The Sweet Benefits of Honey