Posts Tagged ‘diet plans’

Ryan Flint, Lifelong Fitness Certified Personal Trainer and Sports Nutritionist

 I know there seems to be an on-going debate out there these days with health professionals, nutritionists, and the media giving different opinions about whether organic food is worth the slightly higher prices.

But there are a few VERY important aspects of organic food that I rarely see anybody out there talking about.

First, as you know, the main aspect that most people talk about in the organic vs conventional food debate is simply whether the food in question was grown with pesticides, herbicides, or chemical fertilizers, and whether that food contains pesticide/herbicide residues on the actual food when you eat it.

And that IS important… I mean, I know I don’t want to be ingesting pesticide residues that are potentially carginogenic or even estrogenic and can possibly increase belly fat (due to the xenoestrogens)… and I’m sure you don’t either!

But there’s another another MAJOR aspect of organic vs conventional food that most people are overlooking, and that is:

The impacts of conventional farm chemicals on the SOIL, and how that affects the nutritional composition (quantities of vitamins, minerals, and antioxidants in the food)

The harsh chemical fertilizers, pesticides, and herbicides used in conventional farming can destroy a large part of the microbial activity in the soils (bacteria and fungi) that help to make soil minerals more available to the plants roots.  Conventional farming degrades this aspect of the soil which results in lower micro-nutrient levels in the plants that you eat.

In organic farming, these harsh chemicals are not used, and the soil is healthier and more biologically active (fungi and bacteria aid the plant roots with uptake of minerals and nutrients), and the plants roots can therefore obtain more nutrition which produces foods with higher micro-nutrient levels.

Also, it’s quite possible that the heavy use of chemical fertilizers, which make crops grow much faster than normal, leads to a shallower root system, that inherently absorbs less micro-nutrients from the soil column compared to organically raised plants that are forced to have deeper, more extensive root systems to obtain all of the nutrients the plant needs.

I think it’s quite easy to see why organic foods can have superior nutrition levels and more vitamins, minerals, and antioxidants than conventional foods.

But beware of conflicting “reports” out there on this topic.  Although there is much data on the superior nutrition levels of organic foods, you may also find some data that contradicts these findings in particular studies.

The reason that this happens is that science isn’t perfect, and someone may measure the nutrition levels of a certain type of conventional tomato, for example, compared against a different type of organic tomato, grown in a vastly different geographic area in vastly different soils and climate.  There are dozens, or even hundreds of complications with these types of studies, which is why you can’t always make direct comparisons.

 However, I think with the evidence we talked about in terms of soil quality, nutrient uptake, and also just the pure fact that we don’t want carcinogenic and estrogenic chemicals in our food, it makes it worth it to try to buy organic as much as possible.

Sometimes Local may be MORE important than “Organic”

Here’s another vitally important thing to keep in mind… 

If your choices at the grocery store for the organic food come from half way around the globe (such as organic produce from Chile or New Zealand when you live in North America), then you might want to consider favoring local produce even if it’s not labeled “organic”.

For one reason, many local farm stands may actually have organic produce but simply aren’t legally allowed to label their food “organic” if they haven’t acquired whatever necessary licenses they need for that.  If you ask the farmers, many times you may find out that the local farm produce is in fact organic, or at least close to organic (meaning they use very minimal chemicals compared to a large industrial farm).

Also, local produce that is picked at it’s peak of ripeness, and on your plate in a matter of hours or days, will usually have much higher nutrition levels compared to “organic” produce that was picked halfway around the world well before it was ripe and traveled weeks to make it to your grocery store.

The one caveat to this is frozen produce… sometimes fruits and veggies are picked at their peak of ripeness and frozen rather quickly, even if they were picked halfway around the world.  In this case, organic frozen fruits and vegetables can sometimes be just as nutritious as local produce (although they may carry a bigger petroleum burden than local produce)

So, if I were to give my overall recommendations to save yourself from the inherent health dangers of pesticides and herbicides, while also eating food that contains the highest levels of vitamins, minerals, and antioxidants, it is this:

1. choose organic over conventional most of the time, when it’s available

2. choose local foods over organic if the organic food came from very long distances away (although frozen organic fruits and vegetables can be just as nutritious as local)

3. Don’t forget that choosing organic also helps to protect the environment from chemical fertilizer and pesticide pollution that can harm ecosystems and your own drinking water supply.

4. Don’t fall for “organic junk foods” — I’ve been seeing this trend lately — Just because crackers, cookies, cakes, and corn chips may be labeled “organic”, doesn’t mean they are healthy… junk food is still junk food!  And these are still overly processed foods that can make you fat!

Remember that forcing change for responsible agriculture starts with your choices as a consumer.  The more we demand responsibly grown and raised foods by choosing those foods in our shopping carts, the more that producers and suppliers will respond to that demand.

Wow!  It is already Summer 2010 and man are we feeling it!  I don’t think too many of us object to the warmer weather!  Summer is a time that reminds us that life is to be lived ACTIVELY!  During the winter it is much easier to get into an “office” or “house” routine that limits our physical activity.  Unfortunately some of us get into “vacation” mode during the summer with is great…but it sometimes transcends into our fitness and nutritional way of life as well.  “I will start back on my routine when school starts” is a common theme I have heard countless times.  I must be honest, when I say this is frustrating to say the least.  In keeping with our mission to help change your lifestyle I want to devote this blog to that purpose.

 Step #1:  Re-Focus your Lens

 Most of us view fitness and nutrition as a vehicle to deliver us to a short term destination.  What I mean by this is, “I have a Lake Powell trip coming up in two months”, or my personal favorite, “I have a class reunion coming up in three months and I need to drop 40 lbs.”  It’s as though we are only concerned about our health for a specific period of time and for superficial reasons.  The perspective that is essential to have is that of a long term lifestyle change.  You have to start to think in terms of permanency.  Try this today.  Think of what you want to achieve and then imagine maintaining that for the rest of your life…that is exactly what you are going to do.  No more diets, no more funky workout programs that only last for a predetermined amount of time, just a lifestyle where working out is the norms and healthy eating

 Step #2: Adjust your attitude

 There are many activities in our lives that we do not initially enjoy but learn to love later.  Entering into a healthy lifestyle is very similar.  At first you will find the changes hard and challenging but eventually your daily activities will become habit and you will find yourself enjoying your newfound lifestyle.  It helps to look upon your new life as rewarding and enjoyable rather than daunting and repressing.  Attitude goes further than most people realize and this step should not be overlooked.

 Step #3:  Give your new lifestyle a chance (Be consistent and persistent)

 I have seen countless people get very excited and motivated to start an exercise program but then fizzle out later when the going gets tough.  “I get too sore”, “I don’t have the time”, “I don’t know what I am doing” are some of the common excuses employed preceeding the drop-out of that persons exercise and nutritional routine.  The problem stems from the fact that we need a little will power to change our lifestyle but our current “convienant based lifestyle” mentality kicks in to sabatoge our efforts.  Do not ever give up!  Yes it will be a little hard but worth it!  The only way to change your lifestyle is to give it an adequate chance to change…something very few of us ever achieve.

 Step#4:  Schedule your workouts and meals

 This is where you design your battle plan.  Take a few moments at the start of every week and schedule your meals and your workouts.  This is where you are making your lifestyle a priority.  This is a very important step because it forces you to make time for yourself a priority.  The #1 reason that people fail at fitness is because of “lack of time”.  In my opionion this is an absolute load of nonsense because we ALL have the time it is the act of making the time.  This step is worth the 15-20 minutes invested into it.

 Step #5: Stop being LAZY!

 Yes you heard me right!  Laziness has become an American Pastime as it relates to healthy nutrition and fitness.  If you don’t believe me checkout the latest statistics concerning obesity in America.  This means getting our butts off the couch on a consistent basis and following through with your plans.  If you find yourself offended by this suggestion then please refer to step #2 again and apply it again.

 Step #6: Form a new habit!

 Your habits are a sub-conscience function.  Think about it…do you think of your daily routines?  Do you think about whether to take a shower or brush your teeth?  I hope you are answering no at this point J.  My point here is that you need to be so habitual about exercise and nutrition that it becomes second nature to you on a sub-conscience level.  It is at this point that you will not have to worry about regression or relapse.  The only way to get there is to continue on your healthy lifestyle path day after day, month after month, year after year.

 Step #7:  Maintain your lifestyle and ENJOY it!

 Unfortunately those who have truly obtained a Phase IV lifestyle (a good healthy lifestyle) are the minority in America now.  More than half of the American population is either overweight or obese.  I congratulate all of you that have successfully changed your lifestyle and urge you to enjoy it!  Hold your head high and be of good cheer because now all you have to do is maintain it.  I would also encourage you to spread the word!  Fitness is infectious and you will find yourself influencing many people to change their lives for the better.

 Well there you have it my friends.  I realize that many of you are at different steps in your lives and I would encourage you to apply these principles as appropriate. I would encourage you to always remember one thing…life is good!

Some of the following is taken from “The New Glucose Revolution The Authoritative  Guide to the Glycemic Index pg XVI.

Myth #1:  Starchy foods are fattening and should be avoided.  Foods like bread and pasta are always cited.

Reality:  Most starchy foods are bulky and nutritious.  This means that they fill you up and keep you satisfied.  Did you know that the term “starch” only means stored carbohydrate?  Just like we store carbohydrate in our muscles for energy, so do veggies!  Just be sure that you check the glycemic index of the food that you are selecting and pay particular attention to your serving size.

Myth #2: Sugar causes diabetes.

Reality:  Today, an absolute agreement exists among reasearchers specializing in diabetes that sugar in food does not cause diabetes.  Type 1 diabetes (formerly known as insulin-dependent or juvenile diabetes) is an autoimmune condition triggered by unknown environmental factors.  Type 2 diabetes is largely inherited, BUT lifestyle factors such as lack of exercise or being overweight increase the risk of developing it.  Foods that are high on the glycemic index may increase the risk of type 2 diabetes, but sugar has a more moderate effect than may starches, especially refined and highly processed ones.

Myth#3: All starches are slowly digested in the intestine.

Reality:  Nope!  Most starch, especially that in refined-grain products, is digested very quickly causing a faster and more severe increase in blood glucose.  Again, be sure that you are picky at to what types of starches you are consuming.  Low glycemic starches such as a sweet potato is much more nutritious than a plain white baking potato.  The more natural the starch is (i.e. not processed or refined) the lower it will be on the index.

Myth#4: Hunger pangs are inevitable if you want to lose weight.

Reality:  High carbohydrate foods, especially those with a low GI such as rolled oats, or whole grain pasta, can keep you feeling full, often until you’re ready to eat your next meal.

Myth #5:  Foods high in fat are more filling.

Reality:  Studies show that high-fat foods are among the least filling.  That’s why it is so easy to passively overcome high-fat foods like steak or potato chips.

Myth #6:  Diets high in sugar are less nutritious.

Reality:  Studies have shown that diets high in sugar (from GOOD sources such as fruits, and dairy products) often have higher levels of micro-nutrients, including calcium riboflavin, and vitamin C, than low-sugar diets.  Just remember GOOD sources, not refined sources such as pastries.

Myth #7:  Sugar goes hand in hand with dietary fat.

Reality:  Yes, many foods high in fat are also high is sugar-think chocolate, full-fat ice cream, cakes, cookies, and pastries.  But most high-sugar diets are actually low in fat, and vise versa.  The reason:  most sources of fat in our diet are not sweetened (e.g. potato chips, French fries, steak.

So there you have it my Lifelong Fitness friends!  Remember this is all found in lifestyle change…this is not just a simple diet.   Good Luck!

Oh carbohydrates!  We hear about them all of the time!  Carbs are bad, carbs make you gain weight!  Heck, this is the only macro nutrient (carbohydrate, protein, fat) that goes by a nickname!  Having served in the health and fitness industry for more than 8 years I have found this single macro nutrient to be the most misunderstood with no exception.  Granted it is the most complicated macro nutrient but it CAN be simple if we understand the basics.

Basic Principles:

1-The Glycemic index is a rating system ranging from 1-100

2-This scale pertains to carbohydrates ONLY.

3-The higher the rating, the faster that particular carbohydrate breaks down into  blood sugar (your immediate and ultimate source of energy)

4-Every time a carbohydrate is broken down into blood sugar you have a corresponding rise in the hormone insulin

5-Insulin acts as a transport hormone that shuttles the blood sugar into one of three containers in your body (blood sugar, glycogen, and fat)

6-High insulin levels are equated with fat storage and other hormonal shifts that cause hunger pangs and satiety issues.

Summary:  Each carbohydrate source that you ingest has a glycemic index attached to it.  The higher it is, the faster that carbohydrate breaks down into blood sugar which is your immediate source of energy.  The faster it breaks down the more insulin is required.   Chronically high insulin levels are associated with a plethora health disorders such as insulin resistance, hyper-glycemia, metabolic syndrome and ultimately Type II Diabetes.

SO…Who should care about the glycemic index?

As we all know, nutrition is the most vital part of any fitness program.  It can make or break our goals and ambitions.  Furthermore, when it comes to nutrition there is little discussion that carbohydrate seems to be the most confusing macro-nutrient (out of carbs, protein, and fat).  Why is this?  Let us think about a few reasons.

1.  Carbohydrates are all listed on the glycemic index, while protein and fat are not.  This means that we need to educate ourselves as to what carbohydrates are good and which ones are bad.  This can be tedious at first, but will eventually become second nature to us as we form a new lifestyle. 

2.  Carbohydrates are shrouded with myth.  What have we been told by popular diets such as Atkins®?  We have been told that carbohydrates are the culprit for mass weight gain.  Is this true?  Stay tuned.

3.  Carbohydrates come in all shapes and sizes.  Carbohydrates range from simple carbohydrates to complex carbohydrates and everything in between.  What further complicates the scenario is that some complex carbohydrates are high on the glycemic index and some simple carbohydrates are low.  However some general rules can be established.  Remember that complex carbohydrates are generally lower on the glycemic index and simple carbohydrates are generally higher.

In my next post I will delve into some common myths that surround carbohydrates and I will give you some ammo as to how you can dispell them and make the right carbohydrate selections.  Please stay tuned!