Double Fat Loss Today

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Josh Bezoni, Diet, Fat LossWhen we are first being taught about nutrition, the Food Pyramid always springs to the forefront of conversation. Claiming that grains (made up of bread, cereal, rice, and pasta) make up the base of the food pyramid, it was thought we were supposed to receive an astounding fifty percent of our diet from carbohydrates.

Crazy! It’s this sort of fattening advice that perpetuates nutritional misperceptions which relegate people to an unhealthy lifestyle, condemned to believe they are doing the right thing and properly monitoring their diet when, in reality, they are actually making losing weight more difficult, more frustrating, and downright exhausting. What’s the most ridiculous part of all this? We know better.

Fortunately, government agencies and the United States educational system have released massive updates to the outdated policy; it’s just slow to take effect. In fact, the USDA is rightfully now recommending that half of your diet come from fruits and vegetables, and only 30% should come from grains—much better advice. Not to mention, the ‘experts’ are now also suggesting that protein makes up about twenty percent of our diet, a fantastic increase from the nearly nonexistent portion that was advised before.

All this said, there are still some considerable improvements to be made even to this new and improved My Plate System (the new and improved version of the Food Pyramid). For one, it does not really allot for healthy fats like nuts, oils, and organic dairy products—think butter and cream. These sorts of fats are a vital part of any diet, and most certainly should not be eaten sparingly. In actuality, you should be consuming about 25% of your calories through these open fats.

In regards to grains, I would chop it down to size and say they should only make up about 15% of your diet. There are only two meals a day where you should even consider eating grains, anyway, and those are breakfast and the meal after your workout. The reason for this is that research has proven glucose tolerance and insulin sensitivity are at their highest during these two points in the day.

With respect to protein, let’s beef that up to at least 35%. By increasing protein, you will have an increased thermic effect of feeding (which means you burn more calories just by eating protein), have better blood sugar control, see a decrease in body fat, and witness a significant increase in calorie-burning lean muscle.

Really, just by lowering grain consumption, you will improve your body’s capacity for processing carbohydrates, and then when you increase your protein intake, you can nearly DOUBLE your fat loss. It’s that easy.

Time to Place Whey by the Wayside

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If you’ve ever even thought of lifting weights or undergoing any sort of weight training regimen, you have probably thought about purchasing the most fundamental supplement to ever grace the vitamin industry, whey protein. Known for its incredible popularity and its supposed ability to foster a more rapid development of stronger, more resilient muscle fibers, its negative associations often, all-too-often, in fact, slip under the radar.

So, in light of these aforementioned negative associations, I would like to elaborate. There are, in reality, two major hindrances to whey protein as a product:

Whey Protein Absorption: According to a study published in the International Journal of Sport Nutrition and Exercise Metabolism, the rate of protein absorption is eight grams every hour. While there are certainly a variety of factors that contribute to this, the single largest influencing factor is undoubtedly the fact that the whey is not broken down into small enough peptides by our body’s natural enzymes in order to be absorbed in time, and if the protein is not absorbed in time, then it essentially useless.

Whey protein can only be absorbed efficiently over the course of 1.5 hours, so even if a particular protein has 60g in a single serving, only about 12-20g of that 60 will be put to good use. That means the vast majority of the rest of that whey protein is bound to be excreted, nutritious value and all. It’s wasted.

Insulin Release Associated with Whey: Let’s play a game. If I presented you with a serving size of generic white Wonder bread, and a serving size of standard whey protein isolate, and asked which if these causes a greater spike in insulin, what you say? Would you choose the well-touted, known to be terrible for you, nutritionally devoid white bread, or the muscle and nutritional supplement, whey protein? Remarkably, the answer is…you guessed it! Whey protein.

As outrageous as it seems, whey protein actually causes a greater spike in insulin than white bread. According to a study published in Nutrition & Metabolism as of 2012, the specific amino acids in whey protein actually emulate beta cells to such a degree that they secrete more insulin than a similar serving of carbs from white bread.

Of course, I am only referring to insulin release in this scenario. Obviously, when taking into account nutritional value as a whole, white bread is no match for whey protein. Yet, that said, there really is no ignoring the fact that your fat-burning capability is noticeably afflicted when there is a presence of excess insulin; so ideally, choosing foods with a lower insulin response is preferable.

The fact is that whey protein is by no means the best supplement around despite whatever its incredible popularity might suggest. The next time you’re shopping around for strength training supplements, I’d recommend you check out time-released proteins where your body is able to absorb the nutritious value of whatever you’re consuming over an extended period of time, and then you will be able to gain the most out of what you buy.

Late Night Snack that Burns Fat & Fights Stress

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Yes, you read correctly, the the title of this article is “Late Night Snack that Burns Fat & Fights Stress.” I bet you never thought you could use all of these awesome adjectives to describe one food item, did you? Do you want to try to guess what it is? I’ll give you a few hints: it’s a fruit from Barbados, it’s citrusy, it’s slightly pink, and it’s delicious. If you guessed a grapefruit, you just won the lottery my friend, and I’ll tell you why!

This healthy snack will revolutionize the way you snack throughout the day and especially late at night. Let’s start with the never-ending list of health benefits that grapefruits provide. Grapefruits contain 26% more vitamin C than oranges. These leads them to be an excellent source of antioxidants that will promote healthy skin, hair, nails, and bones. Grapefruits also possess anti-aging properties that promote youthfulness and a healthy glow. Moreover, grapefruits fight stress due to the fact that vitamin C significantly lowers levels of a stress hormone called cortisol. Cortisol is also a fat-storing hormone that is directly linked to increased belly fat, so the fact that all that vitamin C found in the grapefruit lowers the hormone quantity means that it will not only help you combat stress, but it will also help you burn fat simultaneously. Can it get any better than that?

Yes it can! Grapefruits also serve as an appetite suppressor and a cravings crusher. Researchers from the Vanderbilt University found that when people added fresh grapefruit to their diet they automatically consumed 500 less calories per day and their weight loss rate increased over 13%. If you’re not convinced, I totally understand; it’s hard to believe, but grapefruits are the real deal! In another study, researchers from Scripps Clinic in California discovered that over the course of 12 weeks, overweight people who ate fresh grapefruit before meals lost five times more weight than individuals who didn’t. If that doesn’t convince you, I don’t know what will. So go ahead, add this low-glycemic, this low-sugar carbohydrate, this amazing fruit to your late snack sessions and your overall diet and begin to enjoy all of the benefits that will soon result from it.

Sodium Linked To Obesity

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Sodium is a natural element that the body needs to function. It’ s important for water balance, nerve function, and countless other physiological functions. However you really only need a small amount per day. About 500 mg is plenty. That’s the amount you’d get just snacking on chips, crackers, various cheeses, salted nuts or eating canned food items like soups and canned veggies. The total daily recommended limit of sodium consumption is around 2,300 milligrams.

However, most Americans are eating too much sodium. WAY too much sodium. On average, 4,000 to 6,500 mg a day. It’s not only hurting their health, it’s expanding their waistlines. In fact, the American Medical Association is campaigning for the FDA to withdraw salts designation as a “safe” food additive. They’re pushing for Americans to cut their intake in half.

This isn’t too surprising. Food manufacturers have known for a long time that salt is an addictive substance. That’s why they pack it into more and more processed foods. People will eat more, and then food companies will make more money. A clinical research has shown that salt shares characteristics with addictive substances (like morphine, cocaine, and heroin) which release dopamine (feel-good brain chemicals) when we eat it. That’s why salt addictions are so common and why people have such a hard time cutting down. Often people who don’t even know they’re addicted to salt will experience withdrawal symptoms when trying to cut back.

A 2006 Finnish study published in Progress in Cardiovascular Diseases found a link between increased salt intake and obesity. From the 1980s to the mid 1990s, the salt intake in the United States increased by more than 50% as Americans started eating more and more processed foods. In the same time frame, obesity has gone up steadily. Also keep in mind that when people eat more salt, they will naturally have the desire to drink more fluids to maintain water balance in their bodies.

Unsurprisingly, between 1977 and 2001 the U.S. caloric intake from sweetened beverages like fruit juice, soft drinks and energy drinks increased by 135%. It’s pretty easy to see that as food companies make foods more salty, people will drink more and more super-sized sugary drinks to wash it down.

High sodium diets also are the leading cause of high blood pressure, which can lead to heart disease and stroke. These diseases also go hand in hand with obesity. To alleviate the high blood pressure caused by salt intake, your body will dump extra water into your blood vessels which causes the overall pressure to increase as blood vessels expand. African Americans, Hispanics, and obese men and women have a higher sensitivity to sodium and are more prone to high blood pressure as a result. If you fall into one of these at-risk categories, you should try to limit your salt intake to less than 1,500 mg a day.

For regular salt use, I recommend using Celtic Sea Salt or pure Himalayan Pink Salt, because these have 84 minerals whereas regular table salt has only 2. They also don’t go through an unhealthy refining process like regular table salt does.

Also try to stay away from fast food, as many items at these restaurants will put you over your daily allowance really quickly. A McDonald’s double cheeseburger with small fries, for example, contains 1,310 mg of sodium. If you’re trying to be healthy at a fast food restaurant, good luck. The mesquite chicken salad at Chili’s has 2,710 mg of sodium. That’s more than most adults should eat in an entire day.

You can limit your salt intake by eating less processed food, getting frozen or fresh veggies instead of canned, buying fresh meats, choosing low-sodium options of canned soups and snacks, and asking for unsalted entrees at restaurants.

Red Meat and Cancer: 6 Tips to Lower Your Risk

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As you’ve probably heard, the World Health Organization has declared processed meat as definitively carcinogenic to humans and red meat as “probably” carcinogenic. Vegetarians and vegans had cause for celebration at this news, but the rest of the world reacted with an understandable amount of terror.

Over at Huffington Post, a nutritionist laid out some of the facts of this revelation in an easy to understand way.

First off, the news that processed meat is carcinogenic is not exactly new. The research has been going for decades and if you’ve seen the influx of health documentaries like “Food, Inc” you’ve probably noticed that. Also, it simply shouldn’t be surprising. Even the most lamen of eaters have to know that spam and hot dogs aren’t natural or good for you.

Regardless, the International Agency for Cancer Research (IACR) recently gathered 22 scientists to review 800 studies regarding the consumption of processed meat (anything salted, fermented cured or smoked) and red meat. Their conclusion was that “on the basis of the large amount of data and the consistent associations of colorectal cancer with consumption of processed meat across studies in different populations, which make chance, bias, and confounding unlikely as explanations, a majority of the Working Group concluded that there is sufficient evidence in human beings for the carcinogenicity of the consumption of processed meat.”

Essentially, even when you rule out the other possible contributory factors, such as chance and bias, the correlation data between processed meat and cancer remains. This is bad news if you’re an avid meat eater, but it’s not a death sentence. There are a few things you can do to lower your risk of the worst health effects.

Avoid Processed Meat the Vast Majority of the Time

This includes ham, bacon, sausages, and any meat that’s been salted, cured, fermented, smoked or otherwise preserved. If you have to have your bacon, choose an ethical brand such as Applegate or Niman Ranch. However, keep in mind that these companies still make products that fall into the IARC’s definition of “processed.”

Eat Grass-Fed Organic Red Meat Options

Buying more ethically treated meats is not only good for the world, it’s good for your diet. They also taste better, and a little can go a long way. Eat grass fed beef or lamb in small portions.

Eat Your Vegetables!

Mom was right in this case. You should always fill half your plate with non-starchy vegetables or salad. They’re packed with cancer-preventing antioxidants and will help neutralize the damage done by processed meat products.

Be Careful How You Cook Red Meat

Cooking red meat at a high temperature forms polycyclic aromatic hydrocarbons (PAHs) and nitroso-compounds (NOCs) which are both cancer causing chemicals. Cooking over a lower temperature for a longer time can help prevent this.

Be A Healthy Vegetarian

If you are a vegetarian or vegan, you still have to be health conscious. Oreos and Fritos may be vegan but that doesn’t mean they’re healthy. If you eat your (real) vegetables and highquality vegetarian protein instead of processed veggie burgers and sausages.

Manage Your Health Holistically

Nutrition is not the whole picture when it comes to preventing cancer. Managing your stress, exercising and staying well hydrated are all steps you can take to improve your overall health.

 

USDA Awards Grants for Nutrition and Obesity Prevention Research

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The United States Department of Agriculture’s National Institute of Food and Agriculture (NIFA) awarded $2 million in grants today to support research on nutrition education and obesity prevention for disadvantaged children and families at the University of Tennessee, Knoxville and Utah State University. The funding will help create two new Regional Nutrition Education and Obesity Prevention Centers of Excellence (RNECE), which have been established through the Expanded Food and Nutrition Education Program (EFNEP) andSupplemental Nutrition Assistance Program. (SNAP)

National Institute of Food and Agriculture director Sonny Ramaswamy was quoted as saying “While we are beginning to see promising signs of progress with the epidemic leveling off in children, these grants will help evaluate and strengthen existing nutrition education and obesity prevention efforts to help ensure this progress continues.”

The University of Tennessee at Knoxville will receive $1 million to strengthen their existing Snap and EFNEP education programs for low-income families in particular. They will focus on reducing obesity by working to identify facilitators and barriers as well as training and evaluation needs.

In Utah, the State University in Logan will receive $1 million to look at EFNEP and SNAP-ed program participants and non-participants across many different ethnic and racial backgrounds in five states. The research will improve the USDA’s ability to create and maintine effective nutrition education programs and will, ideally, result in participants’ healthier food choices and increased physical activity. Improved health will reduce the incidents of disease and disability thus reducing the overall costs to individuals and the nation’s healthcare system.

“With one-third of our nation’s children overweight or obese, this issue stands out as one of the greatest health challenges facing our country,” said Audrey Rowe, the USDA Food and Nutrition Service Administrator. “As we invest in our nation’s health it is important we leverage partners and innovative strategies to help children from low-income families grow and develop into healthy adults.”

The RNECE were established in 2014 with one institution in each of NIFA’s administrative regions and one National Coordination Center, the result of a partnership between the USDA’s Food and Nutrition Service, NIFA and several participating universities. They exist primarily to research and develop best practices that address issues related to obesity among poor and underrepresented groups.

SNAP-ed, initiated in 1992 exists in all 50 states, the District of Columbia, Guam and the Virgin Islands. Nearly 100 agencies deliver the program including public health departments, food banks, non-profit organizations and others.

NIFA invests in agricultural research, education and extension and works every day to make discoveries that solve challenges in society. To learn more about NIFA, visit http://nifa.usda.gov/impacts

 

The Best Snack for Satisfying Cravings

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AlmondsWe have all been there. It’s 3:30 in the afternoon, and you’ve long since forgotten about what you ate for lunch. You’re feeling a little lethargic, your stomach is starting to grumble, and you want to reach for something quick to satisfy your craving and get you through to the end of the work day.

Everyone gets cravings, and every now and then, we all give into them. You’re human! I’m not here to guilt trip you. But one of the best defenses again succumbing to your daydreams of chocolate chip cookies and oily potato chips is to have a few smarter (i.e. healthier) snacks at your disposal.

One of my favorite, guilt-free snack foods is inexpensive, requires no prep, and is easy to take on the go. So what’s this amazing mystery food?

Almonds!

Whether it’s the slight grumble of your tummy or just because you’re in need of something salty, almonds are a great go-to snack. Unfortunately, our cravings often leave us reaching for the closest bag of potato chips or pretzels, which aren’t exactly helping you achieve your weight loss goals. They’re also not going to fill you up for very long, and you’ll likely end up snacking on something else before the day is through.

Almonds are loaded with healthy fats and protein that will satisfy your hunger pangs, keep you feeling full for hours, and help you scratch that salty craving itch, without undoing all the hard work you’ve been putting into your diet and exercise routine lately.

Pro tip: separate out your servings ahead of time, so you have a pre-portioned snacks ready to go. While almonds are great, it’s easy to overeat any food you’re grabbing straight out of the container. Research has shown that people will eat two to three times more of a food when eating out of the container compared to eating pre-portioned food out of a bowl or ziplock bag.

At the beginning of the week, separate out 5 bags of almonds for yourself and bring one with you each day. You’ll feel better knowing you have a snack at your disposal that you don’t need to feel guilty about digging into.

One ounce is the perfect amount to set aside for a great fat-burning snack that will satisfy your cravings while holding you over until your next real meal.

Perks of Being a Carbohydrate

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  • Carbohydrates are energy-providing nutrients.

  • The human body receives 4 calories per 1 gram of carbohydrates consumed.  Carbohydrates are separated into sugar, fiber and starch. Carbohydrates are also separated into groups based on the how high and how quickly blood glucose levels change after eating them. Side-note: The higher the Glycemic Index, the higher the rise in blood sugar and the longer it takes to return to normal.

  • For a healthy diet, it is best to focus on foods with a low Glycemic Index (e.g., whole grains, oats, and whole wheat pasta).  Foods with a high Glycemic Index have been linked to elevated risks of heart disease and diabetes.

Well here’s thing, contrary to popular belief, we need carbs! Not just for energy… but also because our brains function off of carbohydrates.

“When we are carb-deprived, our body starts to burn fat to use for energy — the whole basis for the anti-carb Atkins diet — but our brain doesn’t run on fat. It requires some type of glucose or sugar to function.”

Cut out carbs huh? You cant, you need them! Well, unless your mantra is, vegetables all day every day! I am sure most of us are familiar with the main carb players: cereal, bread, and pasta, but also fruits, veggies, and even milk, candy, and sweets. The difference between whole foods and the packaged versions is “you get more of a nutritional bang with the whole versions”.

Banana21

Example: A banana has about 1/2 gram of fiber and 60 calories, compared to a cup of berries has about 8 grams of fiber and only 65 calories. Essentially, both have the same amount of carbs per serving, meaning either is better than say, a loaf of bread, which offers noting in terms of vitamins, minerals, or fiber.  bloodstream.” It’s this steady sugar drip (compared to a skyrocketing surge) that can make — or break — what you see on the scale. “It’s the quick spike, followed by a crash, that causes you to reach for more sugar for an instant energy boost,” says Shapiro.

assortment of berriesExample B: Think about what happens when you down a pack of sour straws: “They give you fast energy because they are simple carbs”.  Well Simple carbs are bad carbs. Simple carbs = higher insulin levels, which causes you to store and keep fat more easily.

The bottom line: I know we wish there was a blanket statement that could tell us whether carbs are here for good or bad, sadly enough it’s a bit more complicated than that.  The perks of being a carbohydrate, cant live with them… cant live without them!