Fitness Starts in the Kitchen, Not the Gym

     Many people who are unsuccessful in weight loss believe the old adage "Move more, eat less." I've come to understand that nothing could be further from the truth - and I believe this antiquated notion is the reason 1 in 3 Americans are now classified as overweight. We aren't a fit society, and this is dangerous to our health, welfare, and national security.

     The truth is simple: First and foremost, change your eating habits. Eat Clean. Don't eat processed foods. No white flour, no chemical additives, and as low a sodium and sugar free diet as possible. No soda, candy, chips, or junk food. Eat whole foods, as they naturally occur in nature. Eat smaller meals, earlier in the day, and more often. Drink water - a lot of water, every day.

It's that easy.

     It's a lot less about sweating your butt off for limited results. It's a lot more about changing your eating style to embrace healthy foods that encourage your body's machinery to function at optimum levels. Physical activity absolutely has a place in everyone's regimen - don't get me wrong! I'm learning the sedentary lifestyle is suicide by inches. However, physical exercise alone won't get you there. It begins and ends with Clean Eating as the cornerstone to physical wellness - and if you are physically well, chances are your emotional wellness will follow suit.

Why The "Everything In Moderation" Rule Doesn't Work

 I discovered this article after a friend pinned it over at Pinterest - and I was instantly drawn to the paragraph I've bolded. It makes SO much sense why it is so hard to get yourself back on track after you've "fallen off the Clean Eating wagon."

I've reprinted the article verbatim; it's by a NYC nutritionist named Dana James.

Why The "Everything In Moderation" Rule Doesn't Work

by Dana James, MS, CNS, CDN.

Two squares of dark chocolate…every night. A glass of wine…every night. A coconut macaroon…every night. All perfectly acceptable, under the weight loss mantra “everything in moderation.”

But will this behavior actually give you a hot rockin’ body?

Unlikely.

Genetically, we are not moderate beings. We are feast and famine. We thrive on the polarity of extremes. We are pleasure seekers and moderation doesn’t induce much pleasure.

Moderation is eating less than you want, in the hope that it will assuage a more primal gluttonous urge. For most people, it doesn’t. Nor does it take away those social engagements that require us to be more fluid with our food choices. The end result? Small treats on a daily basis AND indulgent social eating.

Daily treat-eating also changes your brain chemistry. After just seven days, the dopamine receptor cells start to down-regulate. This means that more dopamine is required to elicit the same mild and pleasurable response. When two squares of dark chocolate were enough to soothe you, it goes up to four pieces, six pieces, then half a bar.

Even more insidious is that the daily treat-eating becomes a conditioned response. After dinner, you’ll feel compelled to have a treat, much like one of Pavlovian’s dogs.

You, however, are not a dog. You can consciously turn this response off. You do this, by stopping the everyday treat eating and trashing the “everything in moderation” rule.

Instead, plan two meals per week where you savor and enjoy your chosen pleasure-inducing food.  When you’re tempted outside of these two meals, remind yourself how truly enjoyable these meals are.

And make them enjoyable. Pull out the silverware, use pretty plates, add a napkin, engage with friends or an amour du jour, make it blissful and quote Oscar Wilde, “everything in moderation, including moderation."

Thank you, Mind Body Green.com and author / nutritionist Dana James 

My Latest CE Obsession: Chocolate Whey Oatmeal with Banana

My husband always likes to kid me by saying I'm easily distracted by shiny objects. The man knows of what he speaks - I am.
And my recent distraction?

Chocolate oatmeal with banana and honey. 

 ( photo credit : imtoobusy.com )

Looks kinda gross, huh? It isn't, I swear!

Simply prepare oatmeal as you normally would ( I use almond milk ) and add a scoopful of chocolate whey powder to the oatmeal. Add about 1/3 - 1/2 c more water than you normally would to adjust for the powder. A squirt of honey, a cut up banana...and you've got yourself a very filling nutritional powerhouse that will keep your machine going and going.

Why is this recipe so important? Think about it.

You are combining a complex carbohydrate ( the oatmeal ) with a strong protein ( chocolate whey ) with a vitamin and nutrient filled fruit
( the banana ), and adding a little simple sugar to give you an instant boost ( the honey. )

This is an excellent way to start the day, and I've even eaten it for lunch when I've left my lunch at home ( don't you hate that? ) and I've turned to my desk drawer to cobble together a Clean meal.

Clean Eating Tip - Don't Skip ANY Meals

     One of the core tenants of Clean Eating is eating 5-6 small meals a day. Why?  Giving your body small amounts of fuel to process at regular intervals does more than just keep you satiated. It keeps your blood sugar at a constant level which significantly lessens cravings. It keep your body's metabolism at a constant rate as well. As the picture above reminds us, the machine of your body is encoded through thousands of years of evolution to assume prolonged periods without food equals potential starvation - and what does the body do to protect itself? It burns less fat because it "thinks" the fat will be needed at a future time.  

     Eating small meals ( approximately 300+ calories per mini meal ) 5-6 times a day will give you the fuel you need at even doses to maintain your body's machine at peak performance. It is one of the main reasons Clean Eating works - you are never hungry; your body is literally always working on digesting something - so don't skip any meals!

8 Ingredients You REALLY Want to Avoid...

  

 So you are eating "mostly" Clean - you are noticing results, feeling better - definitely eating healthier. Here are 5 common ingredients in processed foods you should be looking for and actively avoiding.

 

BHA

This preservative is used to prevent rancidity in foods that contain oils. Unfortunately, BHA (butylated hydroxyanisole) has been shown to cause cancer in rats, mice, and hamsters. The reason the FDA hasn’t banned it is largely technical—the cancers all occurred in the rodents’ forestomachs, an organ that humans don’t have. Nevertheless, the study, published in the Japanese Journal of Cancer Research, concluded that BHA was “reasonably anticipated to be a carcinogen,” and as far as I’m concerned, that’s reason enough to eliminate it from your diet.
You’ll find it in: Fruity Pebbles, Cocoa Pebbles

Parabens

 These synthetic preservatives are used to inhibit mold and yeast in food. The problem is parabens may also disrupt your body’s hormonal balance. A study in Food Chemical Toxicology found that daily ingestion decreased sperm and testosterone production in rats, and parabens have been found present in breast cancer tissues.
You’ll find it in: Baskin-Robbins sundaes

Partially Hydrogenated Oil

 I’ve harped on this before, but it bears repeating: Don’t confuse “0 g trans fat” with being trans fat-free. The FDA allows products to claim zero grams of trans fat as long as they have less than half a gram per serving. That means they can have 0.49 grams per serving and still be labeled a no-trans-fat food. Considering that two grams is the absolute most you ought to consume in a day, those fractions can quickly add up. The telltale sign that your snack is soiled with the stuff? Look for partially hydrogenated oil on the ingredient statement. If it’s anywhere on there, then you’re ingesting artery-clogging trans fat.
You’ll find it in: Long John Silver’s Popcorn Shrimp, Celeste frozen pizzas

Sodium Nitrite

 Nitrites and nitrates are used to inhibit botulism-causing bacteria and to maintain processed meats’ pink hues, which is why the FDA allows their use. Unfortunately, once ingested, nitrite can fuse with amino acids (of which meat is a prime source) to form nitrosamines, powerful carcinogenic compounds. Ascorbic and erythorbic acids—essentially vitamin C—have been shown to decrease the risk, and most manufacturers now add one or both to their products, which has helped. Still, the best way to reduce risk is to limit your intake.
You’ll find it in: Oscar Mayer hot dogs, Hormel bacon

Caramel Coloring

This additive wouldn't be dangerous if you made it the old-fashioned way—with water and sugar, on top of a stove. But the food industry follows a different recipe: They treat sugar with ammonia, which can produce some nasty carcinogens. How carcinogenic are these compounds? A Center for Science in the Public Interest report asserted that the high levels of caramel color found in soda account for roughly 15,000 cancers in the U.S. annually.
You’ll find it in: Coke/Diet Coke, Pepsi/Diet Pepsi

Castoreum

 Castoreum is one of the many nebulous “natural ingredients” used to flavor food. Though it isn’t harmful, it is unsettling. Castoreum is a substance made from beavers’ castor sacs, or anal scent glands. These glands produce potent secretions that help the animals mark their territory in the wild. In the food industry, however, 1,000 pounds of the unsavory ingredient are used annually to imbue foods—usually vanilla or raspberry flavored—with a distinctive, musky flavor.
You’ll find it in: Potentially any food containing “natural ingredients”

Food Dyes

Plenty of fruit-flavored candies and sugary cereals don’t contain a single gram of produce, but instead rely on artificial dyes and flavorings to suggest a relationship with nature. Not only do these dyes allow manufacturers to mask the drab colors of heavily processed foods, but certain hues have been linked to more serious ailments. A Journal of Pediatrics study linked Yellow 5 to hyperactivity in children, Canadian researchers found Yellow 6 and Red 40 to be contaminated with known carcinogens, and Red 3 is known to cause tumors. The bottom line? Avoid artificial dyes as much as possible.
You’ll find it in: Lucky Charms, Skittles, Jell-O

Hydrolyzed Vegetable Protein

 Hydrolyzed vegetable protein, used as a flavor enhancer, is plant protein that has been chemically broken down into amino acids. One of these acids, glutamic acid, can release free glutamate. When this glutamate joins with free sodium in your body, they form monosodium glutamate (MSG), an additive known to cause adverse reactions—headaches, nausea, and weakness, among others—in sensitive individuals. When MSG is added to products directly, the FDA requires manufacturers to disclose its inclusion on the ingredient statement. But when it occurs as a byproduct of hydrolyzed protein, the FDA allows it to go unrecognized.

You’ll find it in: Knorr Noodle Sides, Funyuns



Thanks, Yahoo and Eat This, Not That

Updated Seafood Dirty Dozen list

Did you know:

• Less than 2 percent of imported seafood is inspected.
• Over 70 percent of domestic shrimp and about 60 percent of domestic oysters came from the Gulf of Mexico prior to the April 2010 oil spill.
• The average consumer eats about 16 pounds of seafood annually, approximately 4 pounds of which is shrimp.

 For a while now, I've been extremely conscious of the country of origin for the seafood I eat - I don't buy seafood raised and processed in Asian countries, and instead prefer to buy seafood that indicates it is wild caught, processed at sea, or farm raised in the US.

Questions you to ask before making a seafood purchase:

• Where is this seafood from?
• Is it caught or farmed locally?
• How is this fish caught?
• How is this fish farmed?
• Is this seafood associated with any contaminants?

 Food and Water Watch  has come out with an updated list of 12 seafood species to avoid, why you should avoid them, and better choices for the consumer who is concerned about where their seafood is produced and sourced. It's well documented that seafood raised outside the US is subject to questionable animal husbandry tactics ( antibiotics, growth hormones ), and seafood from Asiatic countries are particularly suspicious.


The Seafood Dirty Dozen 

12 fish that fail at least two of our criteria for safe and sustainable seafood (the order listed does not reflect a ranking) The Food & Water Watch uses five major criteria when it comes to recommending seafood:
- Contaminants
- Status of the Stock
- Catch Method or Farming Method
- Economic/Cultural/Social Significance
- Key Species

Atlantic Bluefin Tuna

Bluefin tuna poses a very high health risk due to high levels of both mercury and PCB contamination. Bluefin tuna are internationally overfished, nearly to levels of extinction. They are believed to be 80% or more below their original abundance levels. The eastern and western Atlantic Ocean stocks to which bluefin tuna are native are listed as “endangered,” and “critically endangered,” respectively, in the IUCN Redlist of the world’s most threatened species.

Catfish, Imported (also known as Basa, Swai, Tra or Pangasius)

Imported catfish often come from Southeast Asia, where use of chemicals and antibiotics is barely regulated. Because the U.S. Food and Drug Administration inspects less than two percent of imported seafood, imported catfish may be contaminated with antibiotic, pesticide or bacterial residues.

Caviar, especially from beluga and other wild-caught sturgeon

The beluga sturgeon, also known as the European or great sturgeon, is found primarily in the Caspian and Black Seas. The beluga sturgeon can live for over 100 years and does not reach maturity until at least 15 years of age. As a result of its long lifespan and slow maturation, this species has low resilience and is vulnerable to overfishing. The salted eggs of the beluga sturgeon, known as caviar, are considered a delicacy. The demand for highly valued beluga caviar has led to overfishing and poaching of the species. The construction of dams as well as pollution has further diminished the population.

Cod, Atlantic

The Atlantic cod stock collapsed in the early 1990s and is currently undergoing overfishing. It is listed on the IUCN Red List of Threatened Species. This species is frequently caught using bottom or otter trawls, nets that drag along the seafloor, and can damage the bottom habitat and remove or cover animals and plant life. This fishing method also can result in the unintended capture of many other types of marine life (bycatch).

Eel, American (also known as “yellow” or “silver” eel)

The American eel is known to have high concentrations of mercury and PCBs, toxic chemicals that can prove harmful to human health.

Flatfish, Atlantic (e.g. flounder, sole and halibut)

Most other Atlantic flatfish stocks are also seriously overfished. Atlantic halibut has been overfished off the coast of the Northeastern United States since the 1800’s. Despite management practices that currently prevent targeted fishing of Atlantic halibut and attempt to reduce bycatch of the species, the fishery has not recovered.

Imported King Crab

Although many varieties of crabs live in North American waters, the United States also imports crab from other countries. Often, exporters will sell crab caught here in the U.S. to other countries where they can receive a higher price, while importing cheaper crab, often from Russia, for local consumption in the U.S. Exacerbating the situation, much of the crab caught in Russia exceeds the total allowable catch, making it illegal.

Imported Shrimp

Shrimp is the most popular seafood in the United States, but about 90 percent of the shrimp consumed in the U.S. is imported from other countries where seafood production and employment conditions are often not well regulated.

Roughy, Orange

Orange roughy may contain levels of mercury contamination that pose a health risk for adults and children. Orange roughy are caught in the Atlantic, Indian and Pacific oceans with fisheries off the coast of New Zealand, Australia, Namibia, the Northeast Atlantic, and Chile. This fish is particularly vulnerable to overfishing due to its long lifespan and slow maturation.

Salmon, Atlantic and Farmed

Farmed salmon may contain levels of PCB contamination that pose a health risk to adults and children. It may also be contaminated with pesticides and antibiotics. Farmed salmon are usually raised in cages in open waters. These cages allow free-flow of anything from the farm into the wild, and promote transfer of diseases, especially sea lice, from caged to wild fish.

Seabass, Chilean

Chilean seabass may contain levels of mercury contamination that pose a health risk to adults and children. For nearly a decade, illegal fishing has plagued Chilean seabass populations, while killing seabirds by the thousands, including several species of endangered albatrosses.

Shark

Shark may contain levels of mercury contamination that pose a health risk to adults and children. Shark populations are vulnerable to overfishing, as they mature slowly and do not reproduce quickly. Sharks can be caught and killed by fishermen when targeting other types of fish.


If you'd like a PDF of this information - the Dirty Dozen and a list of alternative species to look for when shopping for seafood - click this link for a printable PDF.

7 Reasons To Quit Drinking Soda For Good

The average American consumes 50 gallons of diet and regular soda or other sugar-sweetened beverages each and every year, the California Center for Public Health Advocacy reports. Soda is the single largest source of added sugar in the modern diet, and it’s also the leading cause of childhood obesity in the United States.

Whether it’s a super-sized cola at the mini-mart or bottomless refills at your favorite chain restaurant, soda (even diet soda) sets you up for weight gain and health problems ranging from diabetes to dental issues, supplying you with hundreds of calories and no nutrition in return.
Need some proof? Here are the seven deadly sins of soda, along with simple steps to help you squelch the habit.

 1. Diet Soda and Weight Gain

We know that drinking sugar- and calorie-filled soda leads to weight gain, but it may surprise you to learn that even diet soda can contribute to unwanted pounds. In the San Antonio Heart Study, which tracked 3,682 adults over a seven- to eight-year period, those who drank artificially sweetened beverages had body mass indexes up to 47 percent greater than people who did not imbibe. It’s not completely clear why zero-calorie drinks lead to weight gain, but researchers believe that diet soda drinkers have unhealthier diets overall than those who skip soda completely.

2. Soda and Heart Health

Even if you’re one of the lucky few who hasn’t experienced soda-induced weight gain, you could still be putting your heart at risk. Men who drink one 12-oz. sugar-sweetened drink per day are 20 percent more likely to get heart disease than those who don’t drink sugary beverages, a study published in the journal Circulation found. Similarly, a study presented at the American Heart Association’s annual meeting found that women who have two or more sugar-filled drinks a day were nearly four times more likely to have high triglycerides than those who drank less than one soda daily. They were also at greater risk for excess belly fat, which can affect cholesterol and blood pressure.

3. Soda and Emotional Health

The simple sugar soda contains (often 10 teaspoons per 12-oz. can!) creates rises and falls in blood sugar levels. This sugar can cause an increase in the feel-good hormone serotonin along with an energy spike, but that’s often followed by a crash that can cause a general down feeling.
A blood sugar roller coaster ride may not be soda’s only effect on emotional health. One study of teens in Boston found that those who drank six or more cans of soda a week were more likely to be violent with family and friends and even carry a weapon. Researchers associated heavy soda consumption with a 9 to 15 percent increase in the risk for aggressive behavior and suggest that sugar or caffeine may be to blame.

4. Soda and Diabetes

The simple sugar in soda can spike the insulin response in your body, which can lead to increased belly fat and insulin resistance — a risk factor for type 2 diabetes, says Erin Palinski, RD, a dietitian and author of Belly Fat Diet for Dummies. “If you already have diabetes, soda is like pouring pure sugar into your bloodstream, causing spikes in blood sugar levels, which can have very serious effects on your internal organs,” she adds.

5. Soda and the Obesity Connection

The largest source of empty calories in the American diet, soda adds to the risk for weight gain and obesity without adding a gram of good nutrition. Unlike healthy foods and even junk food, soda doesn’t leave you with a sense of satiety and that can easily lead to excessive calorie intake. The American Heart Association recommends that adults consume only between 6 and 9 teaspoons of sugar each day, but a typical 12-ounce can of soda has about 40 grams of sugar, the equivalent of about 10 teaspoons, says Kristin Kirkpatrick, RD, LD, a wellness manager at the Cleveland Clinic’s Wellness Institute.



6. Soda and Dental Health

Belly fat isn’t the only visible consequence of chugging all that soda. Your dental health may pay a steep price, too. “The constant bathing of teeth with the added sugar has been proven to contribute to the formation of dental caries,” says Janet Bond Brill, PhD, RD, a nutritionist and author of Cholesterol Down: 10 Simple Steps to Lower Your Cholesterol in 4 Weeks — Without Prescription Drugs and Prevent a Second Heart Attack: 8 Foods, 8 Weeks to Reverse Heart Disease. As if getting cavities wasn’t bad enough, your pearly whites are also at risk from the acids in soda, which can erode tooth enamel.

7. Soda and Children's Health

Teach your children that soda is an occasional treat, not an everyday drink. “Soda is both high in sugar and caffeine,” Kirkpatrick says. “Introducing soda early in life may encourage lifelong drinking, putting children at risk for obesity and chronic diseases once they enter adulthood. The caffeine in soda can cause sleep disturbances in children as well.” Instead of soda, offer your kids low-fat milk, water, and the occasional 100-percent fruit juice — but remember that fruit juices and sports drinks also add unnecessary sugar to a child’s diet.

Soda Consumption: How to Cut Back

Like any bad habit, it’s tough to turn off the tap on soda, but there are both satisfying and tasty alternatives that won’t wreck your diet. Carbonated water or seltzer will give you the fizz without sugar or calories. Want a flavor jolt? Add a fourth cup of 100-percent fruit juice to 16 ounces of seltzer. Unsweetened herbal teas come in a wide variety of flavors and also offer great taste without calories or caffeine.
Finally, a little tough love in the form of nutritional information can’t hurt when you’re trying to quit. According to a study conducted at convenience stores in Baltimore by researchers at the Johns Hopkins Bloomberg School of Public Health, teens shown information about soda, including the amount of exercise it takes to burn off all those calories, were more likely to make healthier choices, like water.


Thank you, Everydayhealth.com

Sushi and Clean Eating

   

     A food "group" growing in popularity among Clean Eaters is sushi, the Japanese tradition of rolling raw seafood in sticky rice and sliced into rolls. Most sushi is only prepared with the highest quality of seafood for the freshest taste - but you need to know that in some cases, you're getting a little bit more than you might expect - especially calorie wise. If you've got a well reviewed sushi restaurant in your area and you've never tried sushi - I would highly recommend corralling a sushi loving friend and have them accompany you to the restaurant.  


     Sushi is a combination of cooked, flavored rice and raw vegetables, fish, seafood and sea vegetables. In contrast, sashimi refers to sliced, raw fish that is often dipped in soy sauce. Sushi is sometimes wrapped in nori, a kelp and seaweed-based wrapper that enfolds the rice and filling and is rolled tightly. These rolls are sliced and served sliced-side up. Most often, the larger rolls are cut into eight slices. The popular California roll, made with cucumber, avocado and surimi, or imitation crabmeat, provides 255 calories per roll. The unagi, or eel, and avocado roll contains 372 calories.

 California roll and the unagi and avocado roll provides 5.8 g fiber. In contrast, the kappa maki, or cucumber, roll provides only 3.5 g fiber. Some sushi versions use brown rice or other types of rice, and the fiber value is higher for those types. Vegetable-based sushi rolls are also higher in fiber because they often contain carrots, cucumbers, avocados and sea vegetables.The fat content of the sushi rolls varies by the type of fish and the type of spread that could be mixed into the filling. The spicy tuna roll sometimes contains mayonnaise, and the fat can increase. Salmon and tuna are naturally fatty fish, so sushi that contains these fish will be higher in fat. Rice, the base of sushi, is high in carbohydrates. However, not much rice is used to make most sushi rolls. If possible, choose brown rice when ordering sushi, because you will gain the added nutritional benefits of fiber and some vitamins. Sushi can be a fun meal, but the calories can add up if you aren't careful. If you are concerned about controlling your calorie and fat intake, choose vegetable-based sushi and select fish that are naturally lean, such as white fish. Avoid fish mixtures, like the spicy tuna roll, which could contain mayonnaise, because they add fat and calories.

 Some fish and seafood, such as salmon, mackerel, herring, tuna and crab, are low in unhealthy saturated fats, but high in omega-3 fatty acids. These fats are associated with improving your blood cholesterol levels and lowering your blood pressure. Mackerel and sardines also contain a lot of vitamin E. Nori, a seaweed rich in magnesium, calcium, folic acid, iron, iodine and various antioxidant compounds, is commonly used to wrap maki sushi.

If you live in a large suburban or urban area and have access to high end, "authentic" Japanese sushi bars, I'd highly recommend this web page on sushi restaurants and what to expect - excellent information: Hoiw to Eat Sushi - Eugene Ciurana

Sushi FAQ: Calories ( Per Entire Roll, Not Per Slice! ) for Most Sushi

The Citrus Fruit Missing From Your Grocery Cart: The Lemon

     If you regularly leave fresh lemons at the grocery store in favor of oranges, grapefruits, and tangerines...you're missing out on a Clean food that will not only enhance your favorite Clean foods, it will keep you healthy.

1. Constipation and diarrhea relief. Lemons help cleanse the digestive track and allow food to digest properly.
2. Lemons aid in the production of antibodies in the blood that attack invading microorganisms and prevent infection.
3. Lemon is found to be anti carcinogenic, which can lower the rates of colon, prostate, and breast cancer.
4. Because of its high potassium content, lemon controls high blood pressure, dizziness, and nausea, and provides relaxation to mind and body.

There are lots of other anecdotal health benefits to lemons and lemon juice. I'm not going to list them; I really only like to cite known health benefits.

 A few ideas for that lemon in your grocery cart:

- Squeeze half into 20 oz of ice cold water to give it a very slight lemon taste. Not overwhelming, but not straight water either. Great for people who don't care for plain water. Many people firmly believe a glass of lemon water first thing in the morning "kick starts" their metabolism for the day.
- Squeeze lemons over seafood ( a classic pairing ),  as an ingredient in your homemade salad dressings, or as a nice zing over things like broccoli or edamame.
- Try experimenting with a squeeze of lemon in an unexpected place: over roasted chicken,  a baked sweet potato, or even in your morning oatmeal. You never know until you try!

5 Clean Foods You Should Be Eating Daily For Higher Energy Levels

     Eating Clean naturally gives your body a boost of energy - you are powering the machinery of your body with "high test" good quality fuel. Of course it will run at peak efficiency and performance. But do you ever find yourself tired mid-afternoon?  Everything is about balance - eating the right foods at the right times to lift your physical and mental processes above and beyond where you are now.

 Try incorporating these 5 Clean foods into your diet on a regular, if not daily basis.


1. Citrus

 Citrus is loaded with Vitamin C which your body needs to make a compound called carnitine. Carnitine shuttles fats in to the muscles where it can be used for energy - and when you use fats for fuel instead of glucose ( sugar! ), you can exercise for longer periods of time without feeling overly fatigued. A win-win all around!  Try adding lemon or lime juice to salad dressings you make, add them to your water or tea, or top salads and cereal with mandarin or clementine sections.

2. Oatmeal ( Steel cut or Regular )

 Whole grains are loaded with stress reducing B vitamins and soluble fibers ( the kind your body can digest! ) to offer more sustained energy than the refined grains in cold cereal or white bread toast. Oatmeal breaks down into the type of energy you actually can use in your body, If you don't need the carbs in oatmeal right away, your body will store up to 400 calories of the excess in your liver as glycogen, a molecule that acts like an energy reserve. Huh - a fun fact! Try eating oatmeal a few times a week with apples, cinnamon, and almond slivers.

3. Eggs

 Eggs have gotten a bad rap for a long time due to their high cholesterol content. However, they consistently outrank milk, beef, whey, and soy in terms of their protein quality. Make sure to eat the yolk, too - it is high in choline, a nutrient show to be critical in memory and thought processing. ( Perhaps I need to swim in a sea of egg yolks... ) Every weekend, boil a dozen eggs so they are ready to be popped into lunch bags, or incorporated into mid-afternoon mini-meals.


4. Tea

Sipping a caffeinated tea throughout the day can help you think more clearly, and according to the newest research, tea drinkers have the lowest risks of age-related dementia. When paired with caffeine, the L-theanine in tea increases alertness, reaction time, and memory far more than coffee.If you find yourself flagging while at work or having trouble focusing, reach for a tea bag.


5. Yogurt

The combination of protein and calcium in yogurt not only helps with focus, but it keeps you strong by maintaining muscle mass and many studies conclude yogurt assists in weight loss. Along with the well known yogurt/dairy attributes of protein, calcium, and Vitamin D - it is also a great source of potassium, phosphorus, zinc, and probiotics. Probiotics help boost your immunce system, so you are better able to fight off illness. Keep plain or vanilla Greek yogurt in the fridge at all times. Stir in a dab of honey, chopped fruit, even a few teaspoons of Dutch process cocoa. Eat with strawberries for an additional zap of Vitamin C ( as outlined in the Citrus section above! )




Special Thanks to LiveRight Magazine for some of the more scientific bits in this post!

Eating Clean For Better Health?

    Are you interested in Clean Eating not just to lose weight, but because you recognize the health benefits of Eating Clean? Maybe you are aware your diet is poor, but you aren't particularly interested in foregoing certain foods. Perhaps you eat well normally, but find certain peculiarities with your body - constipation, frequent colds, a tendency towards fatigue or depression.

What you might need is to focus on a specific food group that will improve your overall health!

 
1. Eat More Fiber 

 Women should get about 25 grams a day and men at least 35 to 40, but the average person gets just 15 grams a day. Eating fiber-rich whole foods—not foods that tout "added fiber"—is the best way to increase your fiber intake. Kernel corn, beans, avocados, and edamame are all great sources of fiber.


2. Eat More Potassium

     Because Americans don’t eat enough fruits, vegetables and dairy foods, they often don’t get enough potassium. Adults should eat about 4,700 mg of potassium per day. This amount can lower blood pressure, lessen the effects of too much sodium and salt and decrease the risk of heart disease– especially stroke. Get enough potassium each day. Choose high-potassium fruits, vegetables and dairy products, such as sweet potatoes ( one of the greatest natural sources of potassium! ) bananas, cantaloupe, apricots, broccoli, spinach, winter squash and low-fat or fat-freemilk and yogurt.

3. Eat More Vitamin C

      Ascorbic acid (vitamin C) occurs naturally in foods such as citrus fruit, tomatoes, potatoes, and leafy vegetables. Ascorbic acid is important for bones and connective tissues, muscles, and blood vessels. Vitamin C also helps the body absorb iron, which is needed for red blood cell production.

 4. Eat More Vitamin D:

     Unlike other nutrients, Vitamin D isn't really a vitamin at all: It's a hormone, made by your body as you are exposed to sunlight. Whatever it is, it has an important role in maintaining bone strength (its role in fighting other diseases has not been proven). If you eat a varied diet and get some sun (about 20 minutes a day, unfiltered by sunscreen) then you are probably getting all the Vitamin D you need from these sources. Even if you aren't getting enough Vitamin D from sunlight, though, you probably don't need a vitamin supplement, according to the Institute of Medicine. You need some Vitamin D-rich foods (About 600 iu of Vitamin D daily.) Half a fillet of sockeye salmon has more than 1,400 iu of Vitamin D – more than twice as much as most people need in a day.

How Diet Soda Makes You Gain Weight

      If you have had trouble freeing yourself from diet soda...if you don't do anything else for yourself today, take the next 9 minutes and watch this video.Watch it. It will really clarify all kinds of questions you might have as to exactly why soda is bad for you.

I'm asking, please. Please watch this.

Note: Since this video is 2 years old now, the Food Target mentioned at the end of the video is no longer freely available. You can buy them at the link above for $5 if you want - but I'm not sure it is terrible necessary. Just knowing truly acidic foods aren't good for the body's machine should be good.

I drink at least 2 cups of coffee a day, but no soda at all. I need to think on this.

Fat and Oil Comparison Chart

     I found this fat comparison chart online a while back, and have been meaning to post it for some time. Saturated fat percentages are shown in red, polyunsaturated fats are in green, and monounsaturated fats are in yellow.  In general, the more yellow and green versus red are more healthy fats. In Clean Eating, it is important to understand not only the "rules" of what to eat, how, and when - but making healthier choices overall with the foods you do choose to eat.


From The Mayo Clinic's website:


Harmful dietary fat

The two main types of potentially harmful dietary fat:

• Saturated fat. This is a type of fat that comes mainly from animal sources of food. Saturated fat raises total blood cholesterol levels and low-density lipoprotein (LDL) cholesterol levels, which can increase your risk of cardiovascular disease. Saturated fat may also increase your risk of type 2 diabetes.
•  
• Trans fat. This is a type of fat that occurs naturally in some foods, especially foods from animals. But most trans fats are made during food processing through partial hydrogenation of unsaturated fats. This process creates fats that are easier to cook with and less likely to spoil than are naturally occurring oils. These trans fats are called industrial or synthetic trans fats. Research studies show that synthetic trans fat can increase unhealthy LDL cholesterol and lower healthy high-density lipoprotein (HDL) cholesterol. This can increase your risk of cardiovascular disease.

Most fats that have a high percentage of saturated fat or trans fat are solid at room temperature. Because of this, they're typically referred to as solid fats. They include beef fat, pork fat, shortening, stick margarine and butter.

Healthier dietary fat

The two main types of potentially helpful dietary fat:

• Monounsaturated fat. This is a type of fat found in a variety of foods and oils. Studies show that eating foods rich in monounsaturated fats (MUFAs) improves blood cholesterol levels, which can decrease your risk of heart disease. Research also shows that MUFAs may benefit insulin levels and blood sugar control, which can be especially helpful if you have type 2 diabetes.
•  
• Polyunsaturated fat. This is a type of fat found mostly in plant-based foods and oils. Evidence shows that eating foods rich in polyunsaturated fats (PUFAs) improves blood cholesterol levels, which can decrease your risk of heart disease. PUFAs may also help decrease the risk of type 2 diabetes. One type of polyunsaturated fat, omega-3 fatty acids, may be especially beneficial to your heart. Omega-3s, found in some types of fatty fish, appear to decrease the risk of coronary artery disease. They may also protect against irregular heartbeats and help lower blood pressure levels.

Foods made up mostly of monounsaturated and polyunsaturated fats are liquid at room temperature, such as olive oil, safflower oil, peanut oil and corn oil.

      While no specific amount is recommended, the guidelines recommend eating foods rich in poly and monounsaturated fats while staying within your total fat allowance. Most physicians and nutritionists recommend you limit saturated fat to no more than 10 percent of your total calories. Limit to 7 percent to further reduce your risk of heart disease. Based on a 2,000-calorie-a-day diet, a 10 percent limit amounts to about 22 grams of saturated fat a day, while 7 percent is about 15 grams. Saturated fat intake counts toward your total daily allowance of fat.

      Need help calculating what your daily fat intake should be in grams? Multiply your daily total calorie intake by the recommended percentage of fat intake. Divide that total by 9, which is the number of calories in a gram of fat. For example, here's how a 7 percent saturated fat limit looks if you eat 2,000 calories a day. Multiply 2,000 by 0.07 to get 140 calories. Divide 140 by 9 to get about 15 grams of saturated fat.

Junami Apples

Seeking out new fruits and vegetables has become a sort of hobby of mine - my own little "Where's Waldo?" as I roam the fresh fruits area. I guess I can't be terrible surprised when a young grocery employee shyly approached me at the store over the past weekend and told me to come look in a front bin. He had received a shipment of Junami apples and he knew I'd be interested. 

Well of course I was! 

Junami is a cross between Ideared and Maigold with Elstar, originally cultivated in Switzerland but now grown here in the US. The fruit has a wonderful, almost perfectly round shape. Some apples appear to be red colored mottled with green. Others are green shot with flecks of red. A beautiful apple, and fairly heavy for its size. Why? The Junami's trademark: juiciness. This apple was bursting with apple juice - so much so that it gave the taste of the apple a crispness not unlike the taste of apple cider that has been sitting in the fridge a bit too long gets - a picky, sparkly taste that means the apple cider is turning to apple jack.

It was delicious and extremely satisfying. I will definitely buy these again if I see them - Junami apples are available now in various U.S. markets, and will be for three to four weeks while supplies last. They build flavor in storage between the fall harvest and release in January. So these are a limited time only apple. Look for them at your grocer today.

Interesting factoid from the Junami website:

Apples have been found to contain a unique substance called phloridzine, which apparently is only found in apples. Phloridzine sees to it that part of the sugars you eat are not digested. So if you eat an apple it will curb you appetite and fill your stomach... but it won’t make you fat! What’s more, your body can’t ‘access’ the sugars in apples as well as those in, for example, candy. Your body has to use more energy to free up the sugars in apples and that is why an apple is a much smarter choice for a snack than a chocolate bar or other sweets. Do you often eat apples and also choose a Junami? Then we have great news for you! Research has shown that a Junami contains twice as much phloridzine as other apples. By the way, the highest concentration of this special substance is in the peel!

Clean Eating, BPA Free

     Bisphenol A ( more commonly referred to as BPA ) is widely used in the linings of many canned foods and beverages as well as in many hard plastic containers and thermal receipt paper. BPA has been in use for over 50 years, and is often used to make plastics hard and shatter-resistant. It's also used to coat metal items like the inside of food cans, bottle caps and canned drinks. You can find BPA in plastic baby bottles, sports equipment, compact discs, water bottles, medical equipment, dental sealants, eyeglass lenses, electronic devices, paints, and countless other consumer products.
 BPA leaches because the ingredients used in producing polycarbonates and epoxy resins are just loosely bound enough that they break down under heat or when damaged.

 

      Seven U.S. states have banned BPA in some products ( infant products, specifically - Connecticut, Minnesota, Maryland, Massachusetts, New York Wisconsin, Vermont, and Washington State ) , Denmark and France have restricted it, Canada designates it a "toxic chemical," and Germany warns consumers to avoid it. I found this list online, and was quite taken aback by the number of large food companies that still use BPA in packaging. To be fair - most companies do have plans to phase out BPA. However, most have set the phase out date far in the future - some as late as 2020. 

I found this helpful visual over at Rubbermaid to be of use. Nice to see a company pointing out exactly which products they make are BPA Free.



 The U.S. Food and Drug Administration has expressed "some concern" about BPA's potential effects on the brain, behavior and prostate gland of fetuses, infants and young children but has not banned it. Specifically, scientists believe BPA consumption especially among women of child bear age is strongly cautioned - the effects of BPA are cumulative, and perinatal exposure to BPA has significant risks to the unborn child.

 How are recyclable plastics marked?

  In general, plastics that are marked with recycle codes 1, 2, 4, 5, and 6 are very unlikely to contain BPA. Some, but not all, plastics that are marked with recycle codes 3 or 7 may be made with BPA.

     Why is this connected with Clean Eating?  Clean Eaters try to eliminate unnatural things from our consumption - and quite clearly, BPA is one we can easily avoid if we take some common sense steps and make a few key swap outs. Most of us have a plastic water bottle within arm's reach at all times. That bottle must be BPA Free.

     If you're concerned about exposure to BPA, follow these simple suggestions from the National Institute of Environmental Health Sciences:

• Don’t microwave polycarbonate plastic food containers. (Look for the recycling symbol #7 on the bottom.)
• Reduce your use of canned foods over all
• When possible, opt for glass, porcelain or stainless steel containers, particularly for hot food or liquids.
• Use baby bottles and toys that are BPA-free.

      As there is a clear link between heat and BPA leakage from canned products, aim to keep your canned goods as far from the stove as possible, in a cool pantry with good air flow to lower the ambient temperature. Don't heat water in the microwave in plastic containers, and make sure all food containers you use in the microwave are labeled "BPA-Free"

Clear Honey ≠ Clean Eating Honey

If you love using honey as a natural sweetener, this news may come as a buzzkill: More than 75 percent of the honey sold in the U.S. isn’t the unadulterated form that most consumers expect, according to testing performed recently by Food Safety News. In fact, most honey sold in the United States is processed through major filtration that removes virtually all of the pollen naturally occurring in the product. This practice would flunk quality standards in many of the world’s food safety agencies; in other words, it’s not technically honey anymore.
 
The problem with removing these microscopic pollen particles is this: without the pollen, there’s really no way to trace where the honey originated, or if the source is safe and uncontaminated. (Previous reports have found honey laced with antibiotics and heavy metals.) And for this filtration to work, the honey is often heated, which can damage some of the natural products’ disease-fighting properties.

To analyze the state of honey sold in America, Food Safety News purchased more than 60 jars, jugs, and plastic bears of honey in supermarkets, discount warehouses, big box stores, pharmacies, and honey packets served in mini-markets and fast-food joints in 10 states and the District of Columbia. An expert in pollen in honey from Texas A&M University studied the samples and found most had the pollen removed, making traceability impossible. However, honey sold at farmer’s markets, co-ops, and natural stores contained normal amounts of pollen.

This does not mean you should throw away that honey bear in your cupboard! Just be aware that like most things - when companies get their hands on products, the filtration and "purification" of the product for stability ( read: long shelf life ) purposes negates the inherent nutrition in the product. 

The Workaround: If you want real honey, look for local sources and buy directly from the beekeeper. Go to a local farmer's market and buy directly from the person who harvested the honey. By knowing where your food comes from, you can ask about how the bees are treated and how the honey is processed. Sure, raw honey might not be crystal clear like the little honey bear bottles you see in the store, but it’s swimming in health-promoting antioxidants and left in its natural form, which is definitely a good thing when it comes to honey.

Prevention.com 

Let's Play - "Guess What is In The Picture! "

What is shown in the picture above?

A) Strawberry ice cream
B) Chicken
C) Plastic foam
D) None of the above




Folks, this is mechanically separated chicken, an invention of the late 20th century. Someone figured out in the 1960′s that meat processors can eek eke out a few more percent of profit from chickens, turkeys, pigs, and cows by scraping the bones 100% clean of meat. This is done by machines, not humans, by passing bones leftover after the initial cutting through a high pressure sieve.

The paste you see in the picture above is the result.

This paste goes on to become the main ingredient in many a hot dog, bologna, chicken nuggets, pepperoni, salami, jerky etc…The industry calls this method AMR – Advanced Meat Recovery.

In 2004, as a result of  mad cow disease (Bovine Spongiform Encephalopathy), the USDA’s Food Safety and Inspection Service (FSIS) ruled that beef could no longer be processed this way, because testing showed that parts of the bovine central nervous system ended up in the meat.

As for products using mechanically separated chicken and pork, FSIS ruled that they are safe to eat, but required them to be labeled as such.

Despite them being safe, FSIS states that no more than 20% of the meat in a hot dog come from mechanically separated pork.

What to do at the supermarket:

It’s always a better to choice to see a real cut of meat at the butcher counter in the supermarket and then decide what you want done with it. Buying something prepared in a factory, such as chicken nuggets, or hot dogs, you’ll always get the worst meat, and it will always be combined with additives and other sources of fat.

Thank you, Fooducate!

Are You Ready For a Meatless Monday?

Are you ready to commit to eating a vegetarian meal one night a week? Plan on Meatless Monday. Purposefully prepare for yourself and your family a vegetarian meal - no chicken, beef, pork, or seafood. Focus on beans for protein, salads, and vegetable casseroles. Make your Meatless Monday a night of pasta with a plain tomato sauce. Introduce your family to tofu - experiment and explore.

From the Meatless Monday organization website:

Health Benefits

• LIMIT CANCER RISK: Hundreds of studies suggest that diets high in fruits and vegetables may reduce cancer risk. Both red and processed meat consumption are associated with colon cancer
• REDUCE HEART DISEASE: Recent data from a Harvard University study found that replacing saturated fat-rich foods (for example, meat and full fat dairy) with foods that are rich in polyunsaturated fat (for example, vegetable oils, nuts and seeds) reduces the risk of heart disease by 19%
• FIGHT DIABETES: Research suggests that higher consumption of red and processed meat increase the risk of type 2 diabetes.
• CURB OBESITY: People on low-meat or vegetarian diets have significantly lower body weights and body mass indices. A recent study from Imperial College London also found that reducing overall meat consumption can prevent long-term weight gain.
• LIVE LONGER: Red and processed meat consumption is associated with modest increases in total mortality, cancer mortality and cardiovascular disease mortality.
• IMPROVE YOUR DIET. Consuming beans or peas results in higher intakes of fiber, protein, folate, zinc, iron and magnesium with lower intakes of saturated fat and total fat.

Some ideas:

1. Try lentils as an alternative to meat for tacos or burritos

2. Black bean veggie burgers are an excellent alternative to a ground beef burger

3. Have you ever tried a cheesesteak made with portobello mushrooms instead of shaved beef?

4. When made with care, eggplant parmesan can be made Clean!


Yes, steak is awesome. No, I'm not saying for you to turn your back on your Paleo-centric ways. But one night a week - try leaving the chicken or beef off your plate. Focus on sources of protein from vegetables.

I know you can do it!

New Pork Cooking Recommendations - Did You Know?

Pork is a Clean food product, when purchased properly. Look for pork that has not been brined or injected with a saline solution to make it heavier ( and cost more ! ) and to make it a "juicier, more flavorful" product.

I didn't realize that the USDA changed the recommended endpoint temperature for pork On May 24, 2011, the USDA announced that pork can be safely cooked to an internal temperature of 145 degrees Fahrenheit ( 63 degrees Celsius ), down from the previously-recommended 160 degrees Fahrenheit. That 15 degree difference will typically yield a finished product that is pinker and moister than most home cooks are used to.

The reasoning for this has been attributed to the overall improvement in the manner hogs are raised in the US, and the overall health of the hogs in general. The incidences of certain previously questionable organisms
( trichinosis, mainly ) have been lowered significantly - and the USDA recognizes that cooking a piece of meat to within shoe leather status is simply no longer necessary.

What can you do?

Go get yourself a digital meat thermometer, and the next time you cook a piece of pork, remove it from the oven after it reaches approximately 140+ degrees. Let it rest for 5+ minutes before serving. Check the resting temperature again to be sure your pork has achieved 145 degrees. Then, cut into it and observe the color. After a few uses of the meat thermometer, you'll probably no longer need it - as you will have gauged the time and temperature needed for your facilities at home how to achieve 145 degrees. You'll be really impressed with how moist and flavorful that 15 degree difference makes!

But as the sticker above reinforces: ground pork is treated differently - and a pork patty MUST still be cooked to an internal temperature of no less than 160 degrees.

Portion Distortion - Part II

For occasional over eaters like myself, I find these visual portion distortion reminders both a helpful reminder and a real eye opener. The first "whole" picture is the serving size you'll receive at the stated restaurant or store. The second picture to the right is the USDA recommended serving size for that same food.

From The Fooducate Blog

One of the most important pieces of information in a nutrition label is the serving size. Many people look at the calorie count, and are happy to see low numbers. But what they don’t notice is that they are consuming twice or more than the stated serving size. Which means twice the calories, twice the fat and sodium, etc.. (but on the bright side – also twice the minerals & vitamins.


There are some funny examples of products with ridiculously small serving sizes, for example “11 chips” for potato chips, or “2 cookies” for Oreos. These don’t make sense, because nobody eats so little. So why are these serving sizes used?

The answer is that a long time ago, the FDA/USDA surveyed consumers and set a “reference amount customarily  consumed” (RACC). The RACC was the amount of food normally consumed per eating occasion by persons four years of age or older.

But what has happened in the past few decades is that our actual RACCs have shot up skyward while the stated RACCs remained static. We can thank supersized meals in fast food establishments as one of the contributors to this phenomena. Without noticing, our expected potion sizes have ballooned. And so have we.