Category Archives: Nutrition

Mythbusting #2: “Boosting Your Metabolism”

Posted by happyhealthytasty in Health, Nutrition and tagged with ,

Dr. Oz is the king of the “boost your metabolism” claim… I swear, almost every show he does offers some crazy food, vitamin, supplement or substance that will help you “burn fat faster,” “gain more energy,” or “enhance calorie burning.” Between him and other various diet “gurus” out there, we read a lot about green tea extract, drinks with cayenne pepper, red mango extract and myriad other potions, powders and pills.  In reality: It just doesn’t work. (And if it does, even a tiny little bit, it won’t make a darn bit of difference in your weight).

Save your money. Here’s why.

As we’ve talked about previously, metabolism is simply your body’s way of using food to create energy – for physical activity, for your brain, for digestion, breathing, etc. Each person’s metabolism rate is slightly different, based on genetics, ethnicity, health status, physical activity levels, weight and BMI (body mass index), and other factors such as overall food intake. We typically measure metabolism by looking at total calories burned by your body during daily activities (and we measure this based on intricate calculations and/or by measuring gases you inhale and exhale each day).

Now, while your body may experience very small jumps in metabolism rate after eating certain foods, taking supplements, or drinking very cold liquids, for example, these changes are typically very small and/or temporary, and will not serve to boost additional calories (or help you lose weight) in the long term. The best way truly increase the calories you burn is to increase your activity level and/or to increase your overall muscle mass. Muscle requires more energy for your body to maintain, so strength training can be a great way to burn additional calories – as well as improve strength, flexibility, coordination, and bone density. Try 30 minutes 3 times a week. High intensity interval training (HIIT), or short bursts of very intense exercise, has also been shown to provide a metabolic boost, for up to 24 hours post-exercise.

Treat your body right. And it will treat you right!

Should You Buy Organic? A look at a loaded question.

Posted by happyhealthytasty in General, Nutrition and tagged with ,

There is a lot of talk amongst parents, in the media, in schools, etc. about organic foods, such as fruits, veggies, juices, meats, milk and dairy products, and even baked goods. Some parents may feel pressure or even guilt to purchase only organic products for their family’s meals – but is organic best? Typically, the reasons for buying organic foods center on costs, nutrition, and the environment. Let’s take a look at just a few of the pros and cons.

Pros of Organic Foods

Cons of Organic Foods

Health and Nutrition
Free of Genetic Modifications. Many conventional crops are grown from genetically modified seeds. While most have been designated as safe (by USDA and/or FDA), it is still too early to really know the long-term health impacts of eating genetically modified foods. Not Necessarily Nutritionally Superior. Some research shows that organic foods do contain more nutrients (vitamins, minerals, antioxidants) than conventional crops, but others disagree. Ultimately, it depends on the type of food or crop, where and when it’s grown.
Less Likely to Contain Allergens. Because organic crops may not be modified or use pesticides and chemicals during growth, they are more likely to be free of allergens or toxic substances than conventionally-grown crops.
Free of pesticides. Certified organic foods must be grown free of synthetic pesticides, antibiotics, and other chemicals. In very large doses, pesticides can harm your health and increase your risk for disease, including some cancers.

The Environment
Less Energy Utilized. Organic farming utilizes less energy than conventional farming (plus, less fertilizer, less pesticides, less water, less gasoline, etc.). Less Efficient. Organic crops are often less productive than conventional. To produce the same amount of organic crops as conventional corps often requires more land, especially for grains and vegetables.

Variety, Price, Availability
Many Budget Stores Now Carry Organics. Wal-Mart, Target and other lower price stores now carry a large variety of organic products. Expensive. Organic foods can cost 25-50% more than conventionally grown foods.
Less Variety. Not all fruits, vegetables and other foods are readily available in organic versions (though the availability is increasing dramatically). You may have to go to multiple stores or markets to find everything you need. Inconsistent or Unappealing Color, Size and Texture. Many organically grown foods are smaller, lumpier and bumpier than their conventionally grown counterparts. Some people care about that, others don’t.

What to Choose?

Whether or not you choose to buy all organic, some organic, or none at all, is a very personal choice. There is no one single “best” reason to choose organic vs. conventional foods. If you choose to purchase organic, but find your budget can’t fit 100% organic, the “Dirty Dozen” and “Clean 15” lists from the Environmental Working Group (below) can help you choose those fruits and veggies that provide the most benefit in organic form, as well as those you can feel safest buying for your family in non-organic form.

 Dirty Dozen & Clean 15More Healthy Shopping Ideas: Shop Local & In-Season

If you’re looking to buy the most flavorful, healthiest and sustainable products for your family, consider tailoring your fruit and veggie purchases to the season. Buying fresh-from-the-farm can mean greater variety, better taste and lower cost. And, supporting your local economy is a nice added bonus as well. For a list of fresh produce available by season in Washington State, or to find a farmers market near you, visit http://www.pugetsoundfresh.org or http://www.sustainabletable.org/shop/seasonal. There are also lots of other “buy local” websites for many regions in the US and internationally. Check for them on Google or your favorite search engine.

Happy eating!

Sugar vs. High Fructose Corn Syrup: Is One Better than the Other?

Posted by happyhealthytasty in Health, Nutrition, Research and tagged with ,

sugar_spoon-jpg

There’s a debate raging in the media, amongst moms and families, and even within the medical and scientific communities about high fructose corn syrup (HFCS). Some believe that HFCS is approximately “equal” to sugar in terms of chemical structure, sweetening power, and health effects, but others are claiming HFCS is responsible for everything from obesity to diabetes. To better understand the issue, below are some common questions and answers.

What is HFCS?

Simply put, HFCS is a liquid sweetener, made from corn, that is used to sweeten a variety of products, including sodas, juices, prepared foods, ketchup, sauces, salad dressings and hundreds of other items. It was discovered in 1957, industrialized for mass production in the early 1970s, and made widely available in the US in the 1980s. For a fun example of how HFCS is made (along with a dose of humor and political savvy), check out the documentary, “King Corn,” about two recent college graduates who buy a single acre of farmland in Iowa to grow corn and then venture into making HFCS in their kitchen. http://www.kingcorn.net/

What’s the difference between sugar and HFCS?

Chemically, the two are very similar. Each is a combination of two natural sugars (glucose and fructose). Table sugar is approximately 50% fructose and 50% glucose, while the most commonly used version of HFCS is about 55% fructose and 45% glucose. HFCS typically has a longer shelf life than sugar and is easily portable in its liquid form, and thus is a convenient and desirable ingredient for sweetening packaged or processed foods. While it’s often believed that ounce for ounce, HFCS is sweeter than sugar, both have approximately the same level of sweetness and the same calories (4 calories per gram).

Why is HFCS so controversial? 

HFCS strikes a highly political note in terms of its origins and production. Many believe that the US is over-producing corn, due to ongoing government subsidies paid to farmers to grow corn. And, increasingly, much of the corn grown in the US is grown from genetically modified seeds (seeds that have been altered to be pest resistant, drought resistant or otherwise “non-native” seeds).  The science on the effects of genetic modification is still largely in flux: food products grown from modified seeds appear to be safe, but they have not been studied long enough to conclude there are no ill effects on humans, animals, or the environment.  Additionally, the massive production of cheap and often modified corn has created a surplus – more corn than we need to eat or feed animals with – and thus, new ways to use all this extra corn were needed. Because of the subsidies and the surplus of corn, HFCS is a very inexpensive sweetener to produce. And because it is so cheap to produce and use, it is found virtually everywhere, from breads to beverages to everything in between. As of 2008, about half of all sweeteners used in the US was HFCS.

What about health impacts of HFCS?

The increasing usage of HFCS in beverages and other food products parallels the increasing rates of obesity, type 2 diabetes and other related diseases in the US.  Since the 1970’s and 80s, we have seen increased rates of sugar consumption, as well increases in the average calorie intake and the average weight of both children and adults. Because of the similar timing between growing obesity rates and HFCS usage, fructose and HFCS have been at the center of a great deal of research and debate.

Additionally, it is known that fructose is metabolized by the body via a slightly different process as compared to glucose or other natural sugars. This is some of the basis for concern regarding the health impacts of HFCS. Fructose is largely metabolized by the liver, unlike glucose (the latter of which goes straight into your blood stream and waiting organs after being digested by your intestines). Over-consumption of fructose can lead to the storage of excess fructose as fat in the liver, putting individuals at risk for fatty liver disease, cardiovascular disease, liver failure, insulin resistance and other serious health problems. Recent studies have also shown that high concentrations of fructose can decrease satiety (feelings of fullness after eating) and increase hunger levels, leading to over-eating and weight gain. For a highly entertaining (and very opinionated) lecture on more of the potential perils of fructose, check out the UCSF’s Dr. Robert Lustig’s very popular YouTube lecture. He also has a new book out, which I’m looking forward to reading, called Fat Chance

Ultimately, hundreds of scientific studies have been conducted over the last 5-10 years to evaluate the effects of eating or drinking large quantities of fructose, with varying results. Some studies have shown that high amounts of fructose may interfere with or alter the body’s normal metabolic processes, which can lead to insulin resistance, type 2 diabetes, high cholesterol, gout and other related diseases. However, to date, the research cannot 100% conclusively point to HFCS as “worse” (or better!) than regular table sugar when it comes to your health.

What’s the bottom line for my health?

Sugar, in any form and in large quantities, can have adverse impacts on your health and the health of your family. For young children with growing bodies and developing teeth, sugar can cause cavities and lead to the consumption of too many calories, resulting in overweight or obesity. As mentioned above, excess sugar and calories can also lead to metabolic issues, including type 2 diabetes. Americans eat about 80 pounds of sugar each year (which averages out to about 21 sugar cubes per day, or 8,000 sugar cubes each year!). This means that Americans are eating more than 300 calories per day just in sugar. Yuk. Thus, it’s wise to minimize overall consumption of all sweeteners and products that contain them if you can. If you’re looking for something sweet, choose whole fruit, healthy veggies like sweet potatoes and yams, and make sure to eat a balanced diet.

Read More:

Food Allergies vs Intolerances – What’s the Deal?

Posted by happyhealthytasty in Nutrition and tagged with ,

The modern media and the food industry have gone more than a little crazy lately over “gluten-free” and a variety of other “xx-free” foods. What’s up with that and what does it all mean? Here’s a quick primer on food allergies and intolerances: what the differences are between them, and why you might need to pay attention.

First, some of the statistics. This may help illustrate why people are concerned (though perhaps, overly so in some cases).

  • Some 4% of the US population have food allergies, and it appears to be more common in children
  • Peanut allergies TRIPLED among children from 1997-2008
  • Food allergies in general (among children) have increased 18% between 1997-2007
  • Approximately 12% of US adults self-identify as being lactose intolerant

The theories around these increases in allergies include a general greater awareness of food allergens (due to the aforementioned media coverage), concerns around genetic modification of foods, over-use of antibiotics (including soaps) and the excessive “cleaning” of our home environments, and even deficiencies in sunlight and/or vitamin D. Net net, we don’t really know why this increased prevalence of food allergies has occurred, but it has.

Food Allergies:

These are immune-system responses to food, whereby your body thinks a particular food (usually a protein contained by that food) is an “invader” and tries to attack it. In this case, your immune system releases a variety of histamines and other chemicals that ultimately lead to the signs of an allergy or allergic attack (congestion, swelling, rash, GI issues, problems breathing, inflammation, and even death). Allergies are diagnosed by an MD or allergist using skin prick tests and/or specific blood tests, with other tools, such as oral food challenges (where an individual eats a little of the suspected food and is monitored for reactions) also used. The most common food allergens are milk, egg, wheat, soy, peanuts and tree nuts, fish and shellfish, and for some, specific fruits (especially in toddlers and young children). There are limited treatments for food allergies (other than avoiding the foods in question 100%), but there is some promising research around oral immunotherapy and even Chinese herbal treatments. And thankfully, some kids (but not all) “outgrow” these allergies over time, as their immune system develops and adapts.

Food Intolerances:

This is a very gray area, as it’s not one that can be cleanly diagnosed via blood test or skin prick test. An intolerance is typically a gastro-intestinal response stemming from an individual lacking an enzyme necessary to digest a particular food – e.g. lactose, wheat/gluten, etc. While the symptoms of a food intolerance can often mirror some of those of food allergies, these are typically much more minor (and not life-threatening) — centering on GI distress such as bloating, diarrhea, constipation, and general discomfort. Other symptoms, such as depression, migraine/headaches, hyperactivity, aggression, ear infections and more can also occur. And, ongoing consumption of foods that trigger these responses can also lead to inflammation of the gut and GI tract, causing longer term health issues. This is where things like gluten intolerance come into play. It may not be a full-blown allergy, but constant ingestion of the food in question can lead to destruction of key components of the GI tract (intestinal villi) which can lead to food malabsorption issues and malnutrition. Thus, it’s important to be aware of your own body’s reactions to eating specific foods. Treatment for food intolerance is varied, but typically the most important thing for diagnosis is the “elimination diet,” where one eliminates a specific food from their diet for a period of time (1-2 weeks typically) and self-monitors for (lack of) symptoms. Then, a period of reintroduction of the food takes place, and again, monitoring takes place. If symptoms go away while the food is gone from the diet, but return when the food is reintroduced, it’s wise to stay away from it!  This can be done on your own, in conjunction with a registered dietitian or naturopath, or using a variety of online resources. For each food that is suspected, a separate elimination and reintroduction period should be established, so that you’re not confusing one food with another in terms of symptoms.

SO WHAT?

Clearly, either situation (allergy or intolerance) can create health concerns or adverse health problems. However, the elimination of specific foods from the diet without a strong case for allergy or severe intolerance can be problematic from a dietary/nutrition perspective. Cutting out foods that are good for you can leave you with an unbalanced diet and leave you open to nutrient deficiency and/or disease. This is especially true for children and adolescents (and pregnant women) who have significant nutrition needs for growth and development. Always make sure that your diet is complete with a wide variety of fruits, veggies, whole grains, lean meats (or meat alternatives), and low-fat dairy (or dairy substitutes with calcium). While missing one particular food group may not make a big difference in the short-term, it can certainly cause problems for a person whose diet is already not “top notch” as time goes by. So, Eat healthy! Live healthy!

Some resources:

Eating less: Is it the right message?

Posted by happyhealthytasty in Health, Nutrition

This was the subject of a session I attended at the recent FNCE (food and nutrition conference and expo) in Philadelphia, and I admit, I was intrigued (and not just because my “cookbook idol” Ellie Krieger was speaking on the panel!). In today’s world of sobering statistics around obesity (according to the CDC, 2/3 of all adults in the US are overweight or obese, and 1/3 of children are suffering the same fate), portion size is slung around pretty aggressively. Look at Mayor Bloomberg and his recent law downsizing soda sizes in NYC, or the ready availability of “100-calorie packs” of whatever you might desire in your local grocery store. And it’s true, portion sizes in the US have grown TREMENDOUSLY in the last several decades. For example, food packaging and common portion sizes in popular dishes in the US are 25% larger than in France, where obesity rates are lower. And, back in the US, items in fast food restaurants have increased 2-5x in size over the past 2-3 decades, with diners eating 30-50% more from these larger restaurant portions. Even our dinner plate has increased in size by some 36% since 1960. And while it may seem obvious, it should be clearly stated: big portions = big intake. Big portions usually = big calories.  So yes, we are eating too much.

But what if that’s not actually true? What if it’s just that we’re eating too much of the wrong thing(s)?! How can we change the discussion and give people the freedom and permission to eat MORE sometimes (and still stay healthy)? That seems like a much happier solution, and one people are more likely to follow and/or stick with.

Which brings me back to Ellie Krieger and Barbara Rolls. Their session was creative and enlightening, and did not put the onus for how much we eat solely on individuals. It’s also an environmental thing; consumption norms have crept and leapt upwards. We don’t always know what a “normal” or healthy size portion is anymore thanks to Super Size this and Vente that. So, we should work on building that awareness and/or changing those norms. But, in the mean time, let’s look at how we can be healthy by EATING MORE. Crazy, huh?!  Here Rolls and Krieger presented some great ideas about how to still eat a lot, but keep calories and fat low. Some of the strategies they outlined were:

  • Increase the water content of your foods. This naturally lowers calories. Examples include soups, broths, fruits and veggies. You can get a lot of food for few calories by increasing overall water content (and a lot of great nutrients too!).
  • Add vegetables into a cooked dish. This can replace other fatty or high-calorie ingredients, or simply increase the water and nutrient content, so again, you’re getting a dish that has few calories, but you can still eat a lot.
  • Variety. We get bored easily with our food. Including a wide variety of fruits and veggies at every meal can lead you to eat more of those (and less of the “other stuff”). Bright colors and interesting textures help too.
  • For kids (and adults!), try including some “stealth veggies” too – add veggie purees (squash, carrots, sweet potatoes, etc.) to soups, stews, sauces, baked goods. Or, create a healthy syrup for pancakes with fresh or frozen fruit puree. Ellie Krieger has a great cookbook that talks about how to add purees to foods to lower the calorie content, while adding flavor and increasing nutrient content. I just ordered it and can’t wait to dig in! (Now this doesn’t mean you stop trying to get your kids to try “naked” broccoli, carrots, beans, etc. – you definitely want to do both!)
  • Don’t scrimp on taste. If you like to saute your veggies in (a little) butter or olive oil, and that gives them enough flavor that you’ll want to eat 2 cups instead of 1/2, go for it. Satiety and flavor are key to building a dietary pattern and habits you can actually stick to. Find low-fat, flavorful sauces you like and use those for stir fry or dipping. You don’t need to suffer to eat healthy!

If you follow some of these strategies, you can still eat a LOT of food. But you’ll probably be a lot healthier. Win-win?

Fast and Easy Healthy Breakfast Ideas

Posted by happyhealthytasty in Nutrition, Recipes and tagged with

As the back-to-school chaos hits full stride in the next couple weeks, I thought it might be useful to post some ideas for quick and easy (and nutritious!) breakfasts. I know that I struggle with getting a decent “meal” in while also trying to herd cats, I mean get my 3 kids off to school before the school day is actually over (and also while trying to remember that I need to go to school myself, and that my peers likely don’t want to see me arrive in bunny slippers and flannel pj’s either).

My usual “method” for constructing breakfast is to ensure my kids and I have some of each of the following:

- Complex carb (starchy vegetable or whole grain)

- Healthy fat

- Protein

- Fruit

Now, this may sound way too hard, but really, you can do it. Here are a few ideas for you, divided into 5 minutes or less and 5-10 minutes of prep (and some ideas for make-ahead meals). Some of these you can even get started while you’re still getting ready (who doesn’t brush their teeth in the kitchen? I sometimes do….).

5 minutes or less:

  • Smoothie with: 1/2 cup milk or water, 1/2 cup greek yogurt, 1 cup fruit of your choice, 1 cup raw spinach or kale, 5-6 ice cubes. Add extra protein powder or chia or hemp seeds for an added boost.
  • Hard-boiled egg (boil a batch on Sunday night so you have them at the ready), 1 piece string cheese, 1 piece fruit, 1 piece whole grain toast.
  • Whole wheat waffles with 1-2 tablespoons peanut or almond butter + one piece of fruit (I like to make waffles in advance and/or use toaster waffles and make a “sandwich” out of them)
  • Oatmeal (get the old-fashioned kind), cooked for 3 minutes in the microwave, topped with 2-3 T greek yogurt, dried fruit and 1 T toasted nuts. To add some additional protein, you can cook the oatmeal with 1-2 egg whites (you won’t even notice the flavor).
  • Homemade trail mix with almonds, walnuts, dried fruit, plain unsweetened coconut, and seeds of your choice (chia, flax, hemp, pepita).
  • Cottage cheese with greek yogurt and fresh or frozen fruit (add some nuts or seeds for extra healthy fat and antioxidants).
  • Don’t be afraid to have lunch or dinner for breakfast! A turkey sandwich on whole wheat with tomato, harvarti and some spinach is a great way to start the day. Add a piece of fruit and you’ve got a great meal. Leftover rice and beans topped with a fried or poached egg is also awesome!

5-10 minutes of Prep/Cook Time:

  • Omelet with 2-3 eggs (don’t skip the yolks, they have lots of good fats) with spinach, your favorite chopped or canned veggies (I like mushrooms and peppers), and a pinch of cheese.
  • Steel cut oats – Soak them for a bit before cooking to reduce cook time. (I like to make a big batch on Sunday and/or do it overnight in the crock pot too) topped with fruit, greek yogurt and nuts.
  • Sweet potato pancakes (cook the sweet potato in the microwave or the night before to speed prep, and increase the eggs from 2-3 for more protein). These are really more of a 15 minute thing, but they are GOOD.
  • Breakfast burrito with scrambled eggs, whole wheat tortilla, salsa, avocado, cheese and plain greek yogurt topping + 1 piece of fruit. You can also use tofu instead of eggs.
  • Egg sandwich with 1 egg however you like it + whole wheat english muffin (add hot sauce and avocado for a kick, and maybe a slice of bacon or sausage for extra protein).

Make Ahead Meals (or meal items) – you can get several meals out of a limited amount of prep work on a Sunday night!

  • Grilled flank steak – grill and slice up a large piece of flank steak to have alongside eggs cooked your way. (Here’s my favorite recipe for grilled steak. Goes great in a salad for lunch too!)
  • Hard-boiled eggs – I usually cook up 6+ each week for breakfast, lunch and/or snacks
  • Breakfast casserole – this one sounds really tasty and I’m going to try it out next week!
  • Crockpot oatmeal (steel cut or old-fashioned).
  • Homemade energy or granola bars. Also, check out these great recipes for homemade Lara bars (they are amazing).
  • Whole grain muffins (pair with some fruit, a piece of cheese and/or an egg for a full meal).

The best thing you can do is plan meals ahead if at all possible; make sure you have ingredients on hand, in convenient packages and portions, and always, double the recipe if you can to have leftovers for the next day!

Got other great ideas? Please share!

Future dietitians can wind up with metabolic issues… Ask me, I know.

Posted by happyhealthytasty in Health, Nutrition

(You’ve been warned: This is a long post! That said I hope you’ll keep reading.)

I’m not really even sure where to start this blog post, as it’s not clear where it all started… I’ve been lucky in that I’ve always been relatively thin and healthy, and I’ve always been athletic and a regular exerciser. But, when I think back on things, I’ve always, ALWAYS had an insane craving for sweets and other carb-y, starchy foods.  I’ve been known (since I was a young kid) to eat myself sick on more than one occasion (usually on sweets). And for the last 10-15 years, I can remember always wanting to ensure I had food with me – with the thought of being or getting hungry and not having food available generating significant anxiety (despite the fact I’ve never gone hungry in my life). You should see my purse – filled with snack bars, packages of nuts, granola, dried fruit, etc. I’d like to say it was for my kids, but damn if I didn’t get really pissed when someone ate some of *my* snacks.

Then there’s the stuff that started happening more recently — the rapid and unwelcome weight gain, despite the fact that I was exercising like a madwoman; the increased hunger and near-obsession with thinking about food; the low energy; and what probably sent me over the “edge” (or at least to the sports med doctor) – the continually disappointing, exhausting and almost painful workouts and races I experienced over the past 6 months. At first I thought it was just that starting grad school and managing a family with 3 small kids was taking its toll on me (which is what my regular doc said), but eventually that just wasn’t a good enough answer. No one was going to interfere with my workouts, dammit: They are my sanity!  I rely on that “me time” (and the endorphins are a nice boost too).

So off I went this past June to a great sports med doc here in Seattle. She’s a friend of one of my nutrition professors and an article in Huffington Post about her work really sounded like I could learn something. However, going into it, I just thought she’d tell me to tweak my workouts, space my meals out differently, or something else rather obvious that I’d simply overlooked. I did NOT expect her to tell me that I have some really weird metabolic stuff going on. But I’m getting ahead of myself….

During my first visit, I completed a battery of tests to measure/assess my body composition (fat mass vs lean mass), ability to utilize oxygen during exercise (VO2 max), heart rate recovery post-exercise, resting metabolism rate, and completed something called the anaerobic threshold test. For a sporty, data geek like me, this was an awesome experience – running on the treadmill hooked up to all kinds of wires and displays; the whole nine yards. Then, I sat down with Dr. Cooper who looked at me and said, “Well, you’re right, something’s not right here. I just don’t really know what that is.”  D’oh!

What we found is that 1) my heart rate drops more than 100 beats in 2 minutes following intense exercise (you typically want to see no more than 50 beat drop) – meaning that my metabolism doesn’t really have any “after-burn” after intense exercise, unlike most people (typically, after high intensity exercise, your metabolism is cranked up for up to 12-24 hours after… not mine!), 2) my VO2 max test showed really strange results indicating inefficiencies in burning carbohydrates and a general trend to just “hit the wall” even though I’m well-trained, 3) I burn fat way more than I burn carbs.

Now #3 sounds like a nice thing if you want to lose fat, but for an athlete, it’s really not good. Carbs are your main source of fuel and a super important staple of rapid energy during exercise, especially endurance exercise like running. Fat is slow burning, inefficient and can cause a host of other issues by having so much free fatty acids coursing through your blood (hello high triglycerides, risk for heart disease, etc.). A typical trained athlete (female) will burn approximately 30-50% fat and the rest carbs during moderate endurance exercise and burn 0% fat (i.e. all carbs!) during high intensity and/or anaerobic exercise. Me?  I was burning upwards of 60-70% fat at moderate intensity levels and still burning nearly 30% even at anaerobic/super high intensity. No wonder I felt like crap. There was really not enough “in the tank” to keep me going. So I left the first visit feeling grateful it wasn’t all in my head, but really confused about just what was happening (and why!).

Next up, I went through a battery of blood tests to check levels of hormones like insulin, thyroid hormone, and cortisol; as well as electrolytes and nutrients such as potassium, calcium, zinc, magnesium and more. One of the most interesting tests was a series where I fasted overnight, did a fasting blood draw, then ate a meal (in the lab!) and then had post-meal blood draws every 30 minutes for the next 2 hours. The results of these tests were VERY interesting. As I noted in my last post about the “hormone cocktail” that is your body, when one thing is out of whack, a lot of things can end up out of whack as well.  The biggest thing we found is that after I eat, instead of my blood sugar increasing (as a result of glucose from digestion of my food) for the first 1-2 hours and then gradually dropping (as is normal), my blood sugar was instead rapidly plummeting, triggering hypoglycemia. And, my insulin response to my meal was much more aggressive than it needed to be to deal with the glucose that was actually consumed – clearing away too much blood sugar and then leaving my body in a state of (in its view) starvation.

We also found that my cortisol (the stress hormone) levels were excessively high (hello rapid weight gain) and my leptin levels (the “satiety hormone”) were low (oh how I hate you, Constant Hunger).  The net package is that my body thinks it is nearly always hungry, even though it’s getting healthy balanced meals, and the plummeting blood sugar is its way of signaling me to feed it – which just sets off the whole cycle again. And, I also have some of the other issues associated with hypoglycemia – fatigue, lack of ability to concentrate, anxiety, etc. Dr. Cooper calls this whole picture: “reactive hypoglycemia.”

As one might expect of a nutrition graduate student, I promptly went home and read about 30 scientific research studies on this topic, which were somewhat ridiculously hard to come by. This over-production of insulin in an otherwise healthy person (e.g. I have a BMI of 22, my blood pressure is ridiculously low, my fasting blood sugar is 94 and my triglycerides and cholesterol are also low) is not common, and is downright atypical from what I could find. Oh Great. And, some of the possible causes are pancreatic tumor and/or being in a very early, early stage of type 2 diabetes. Double Great.  Other causes can be simple genetics, which I’m hoping is the case. Still, I’m frustrated, confused and a little scared. How can someone as healthy as me be, well, perhaps not so healthy?

So where am I now? Well, we’re currently in the midst of some slightly random (to me, anyway) “experiments” to see if we can get my blood sugar and insulin levels to correspond a bit better. I’m currently taking a couple different medications that are targeted at slowing carbohydrate digestion and gastric emptying, to see if we can moderate the levels going in as well as the insulin response to them. I’m also eating slightly smaller and more frequent meals, and making sure I have a mixture of complex carbs (low-glycemic), fat and protein at each meal, to avoid any major “spikes.”  And, in a really weird twist of sports nutrition, I’m eating immediately before I exercise (like 5 minutes before), rather than a few hours ahead, so that the food I consume is able to provide rapid blood sugar and energy for my exercise rather than being cleared away leaving me high and dry and/or being stored as fat.  (During moderate to high intensity exercise, insulin is suppressed, as you’d want it to be, so that your blood sugar and glycogen stores are readily available and able to fuel up your muscles and cardiovascular and respiratory systems).

I’d like to say that after 8 weeks of this I feel awesome and am ready to add a few more races to my calendar this summer/fall, but I’d be a big fat liar. Frankly, I feel like crap still. And I’m really frustrated with that. But, I see small glimpses of light here and there – an awesome feeling run a couple days ago (about 2 minutes/mile faster than what I’d been doing lately, even) and a few more days without desperately needing a nap. Add to that, 10 pounds gone. Even better, however, is the lack of insane hunger and constant worrying about my next meal. That may sound weird to anyone with normal metabolism, but it really only just occurred to me in the midst of all this, how anxious about food I’d become.

Through all of this, I have a newfound (and profound) understanding of just how hard weight loss can be for some people. While the accepted wisdom is that “calories in (food) vs calories out (exercise)” explain our body weight, it’s really not that simple. Genetics, hormones, stress, and so many other things can really influence this. I was absolutely killing it at the gym the past 6 months and yet gained 13 pounds. And I wasn’t eating Cheetos and Big Macs either.  While I do love my occasional cupcake or ice cream, my diet is largely lean meats, veggies, low-fat dairy, fruit and nuts.  It just didn’t feel “fair”!

Metabolism is an extremely complex thing and we need to respect this. And, as a society, we need to not over-simplify the “weight thing” – nor judge others. We really can’t know what someone’s world is like unless we’ve walked a mile in their shoes.  And yes, even “skinny girls” can wind up with metabolic issues. Future dietitians too.

I’ll keep you all posted as this plays out, but wanted to share. If you feel like your body has “gone off the rails” in any way, listen to that voice in your head. Take charge and find out what’s happening. It’s important. And so are YOU!

Sports Nutrition Basics – Part 2 of 2

Posted by happyhealthytasty in Fitness, Nutrition

We covered pre-workout fueling, as well as what to eat during exercise or training, so this time I’ll wrap things up with hydration and post-workout/recovery.

Hydration: For optimal hydration (and to minimize the pre-race sprint to the bathroom), drink 2-3 cups of fluid 2-3 hours before exercise. Then, just during warm-up or pre-game, consume another 1-2 cups. During exercise, strive to take in 1 cup of fluid every 15-20 minutes, especially during warm weather. This can be hard to do, so practice practice practice before a major competition or race. Post-exercise, aim for 2-3 cups of water for every pound lost (e.g. weigh yourself before and after to assess water loss). Because your kidneys and GI system are stressed during exercise (and your body is focusing on delivering oxygen and fuel to your working muscles), you can’t always trust the “drink when you’re thirsty” adage – so make sure you’re taking in adequate fluid. Be careful not to overdo it, however, as hyponatremia (excess fluid intake) can be extremely hazardous to your health. Monitor, practice, and be consistent.

Recovery/Post-Exercise

It’s super important to re-fuel and rehydrate during the 30-60 minutes immediately after strenuous exercise (anything lasting 60 minutes or more). This is often called the “glycogen window,” where your muscle and liver are hungry for glycogen (your body’s short-term storage form of carbohydrates and very important for athletic performance) after being depleted during training or competition. In fact, your body will absorb and replace glycogen stores up to 5x faster during this “window” than during any other period! If you miss this “window,” you may find that you feel sluggish, tired, sore and just generally depleted after a really hard run, soccer match or competition. Your body needs fuel, quickly.

Fuel up post-exercise with a small, high carb-containing meal or multiple meals spaced out over a couple hours. Target 1.5 g CHO/kg body weight during the first hour post-exercise, with a meal or snack ranging from 200-400 calories. Protein is also critical during this period because your body needs to begin repairing itself quickly. Here, 10-20 grams of protein is a good target. Ideally, you want a food or meal that’s got a ratio of 3 or 4:1 (carbs to protein).

Sometimes it’s just too hard to eat right after a race or intense workout (I find I’m not hungry and/or feeling a bit queasy, personally). So, try out small snacks or liquids that you can comfortably tolerate. Some ideas: try Greek yogurt with a small bit of fruit, a smoothie or even regular old chocolate milk. These all are relatively portable, easy to digest, and will give your body the fuel it needs for recovery. Then, 1-2 hours later, focus on a larger, well-balanced meal of carbs, proteins and healthy fats. For more good ideas, check out Nancy Clark’s article here.

Supplements

I wrote a longer post on this previously, and am generally not a huge fan of these, however there are a few that may be useful to aid in recovery. If you just can’t tolerate actual food, you might consider a protein shake or meal replacement shake to get the nutrients in that you need. Also, to relieve inflammation caused by endurance exercise, 1,000-2,000 IU of fish oil (in liquid or capsule form) can also help reduce/mitigate inflammation and keep you feeling strong. And my favorite post-workout “tool” – an Epsom salts bath. The magnesium in the salts helps quickly penetrate and relax tired and stressed muscles. (Note: the salts can also dehydrate you, so be sure to tank up on fluids during and/or after your bath!).

Train Hard. Run Hard. Play Hard. Eat Well!

Sports Nutrition Basics – Part 1 of 2

Posted by happyhealthytasty in Fitness, Nutrition and tagged with , , , ,

Fuel up for your long run!

I was recently invited to join a talk/Q&A session alongside a friend (who is a personal trainer, mountain guide, book author and small business owner) to discuss starting a neighborhood fitness group. It was a lively and fun discussion and there were lots of great nutrition questions for me. A lot of it focused on basic pre-, during and post-workout fueling, as well as hydration, so I thought I’d write a couple posts with some general guidelines. As always, experiment and listen to YOUR body. What works for some people certainly won’t always apply to others. Here goes:

Pre-Workout:

Have a meal 3-4 hours prior with approximately 2 grams of carbohydrate (CHO) per kilogram of body weight (1 kg = 2.2 lbs). For a 150 pound person, this would translate to about 136 grams of carbs. Translated into food, this could be an English muffin, a banana, 8 ounces of orange juice and half cup Greek yogurt. The ideal pre-workout meal should be low in fat and fiber, moderate in protein and high in carbs. (My favorite pre-race breakfast is a peanut butter and jelly sandwich on white bread along with low-fat milk or a banana). For super heavy workouts or endurance events, another meal or snack of 0.5 grams CHO/kg body weight about 1 hour before can provide an added boost.

Tip: Trial and error is always important in ensuring best performance, lack of gastrointestinal distress, etc. You definitely want to experiment with which foods make your body feel and perform best prior to a major race or competition. Race day is NOT the time to try something new!

During (Extended) Exercise:

Here, your focus should be on replacing fluid levels and electrolytes and maintaining (or boosting, as needed) your blood glucose levels. For any fairly intense activity 60-90 minutes or longer you will want to consume 30-60 g carbohydrates per hour (approximately 100-300 calories). I find that my runs of 60-100 minutes I get better results if I eat 1 Gu at about the 45 minute mark, and for my half marathons, I try to eat breakfast 2-3 hours before, have a Gu immediately before the race, and another Gu again at about the 1 hour mark for maximum sustained energy. I also find that some days I simply cannot tolerate more than 1 Gu – so I switch things up and bring chews or even those silly Sports Beans. They seem to digest slightly differently than the gels and it’s nice to mix things up a bit. Your mileage will definitely differ! (Note: For exercise less than an hour, you really do not need to worry about taking in additional fuel/calories.)

Sports drinks, gels, bars all work well for providing easy-to-digest carbs for mid-exercise fueling. Your best choice of product or food all really comes down to environmental conditions, your body size and fitness level, and what form you prefer. Fueling during a race or competition can allow you to perform longer before fatigue. It can also help with maintaining a consistent skill level and adequate recovery. Net net, it can help ensure you have a great day on the field or on the race course, and that your body doesn’t take a huge beating in the process. Added protein can also further improve endurance and performance when combined with carbs and water (but do experiment with this during training – some people do not tolerate protein well during intense or endurance exercise, and you really don’t want to have to deal with stomach cramps or frequent trips to the porta-potty!).

For sports drinks, look for something that is has both carbs and electrolytes (unless you’re getting carbs from another source, such as bars or gels, then you can go with something with just electrolytes like Nuun). Good examples of drinks with carbs and electrolytes are Cytomax, Gatorade Performance Series, Accelerade, etc.

*Also, if you have metabolic or blood sugar issues (I will write a longer and rather personal post on this in the not-so-distant future), please talk to you doctor or a registered dietician about the best meal and snack plan for you to support your training and competition nutrition needs. You may need to eat more or less often and/or vary your fuel timing significantly as compared to individuals.

**Also, your fueling will certainly depend on the type of exercise you are planning to do. The tips I’ve outlined here are best suited for aerobic/endurance training. For training or competition with lots of starting and stopping and/or varied pace activity, you may need less carbs and a bit more slow-digesting protein prior to your training or competition. Test things out and see what feels best.

NEXT TIME: Hydration and post-exercise/recovery nutrition tips!

Just say NO to “cleanses” and “detoxing.”

Posted by happyhealthytasty in Fitness, Nutrition and tagged with ,

Ahh “swimsuit season” – the time when every stupid fitness or fashion magazine devotes endless space to “getting you bikini ready.” Also known as the time of year when I want to strangle the people that write those articles. Before you (men or women!) decide to follow the advice of any of these magazines, please consider this:

1. Your body *already* knows how to detox. It’s called your liver. And it works. Quite well in fact. Thanks Mother Nature!

2. Many detox diets *only* work because they are low in calories, not because they contain magical ingredients. And, given the lack of variety of foods they typically prescribe, they are boring, not tasty, and you’re not likely to stick to them very long. Back to square one anyone?

3. Drinking only fruit and/or veggie juice is a bad idea (so is maple syrup, cayenne pepper, and whatever other stuff gets thrown in those “cleanse-y things”). You get all of the sugar of these foods and none of the fiber that makes them filling and satisfying. You typically also lose some nutrients in the juicing process. Put together, this means you’re (a) not full, (b) your blood sugar rapidly spikes and falls (not good for your energy or your metabolism) and (c), you’ll be hungry again in about 5 minutes.

4. Losing weight super rapidly can actually *lower* your metabolism, causing you to lose less weight (and/or gain it back and then some after your stop “cleansing” — your hormones adjust in a way that encourages you to regain weight!). Your body thinks it’s starving, a la the cave man years when we all weren’t sure when the next meal was coming. You also tend to lose more muscle than fat, which is not healthy, and further slows your metabolism.

5. Contrary to popular belief, your body REQUIRES fat – for a whole lot of important functions and processes (hair, skin, hormones, etc.). Ditto carbohydrates (rapid energy, fuel for exercise and daily living, cool stuff like your heart beating and your brain working…). Don’t believe you can just cut these out willy nilly with no adverse effect.

INSTEAD, if you want to jump start some weight loss, reduce “bloat,” or just clean up your diet, consider these options:

1. Cut back your calorie intake (use an app like LoseIt to track calories if you’d like) by 500-700 per day. Plan on losing 1-2 lbs a week for a healthy, sustainable, defensible weight loss strategy.

2. EAT REAL FOOD. I know, I’m a broken record, but please, eat fruits, veggies, whole grains, lean meats (as desired), fish, low-fat dairy, eggs and beans. Use olive oil, eat nuts & seeds, even enjoy a big ol’ spoonful of peanut butter every now and then. Skip all that processed crap, as  even the “healthy” or “low-sodium” packaged, canned or frozen meals typically have more calories and/or sodium than you need. Also, you can eat a lot more real food than you think. Consider 100 calories of potato chips vs 100 calories of broccoli (about 10-15 chips vs 3+ cups of broccoli!).  You are going to be a lot more full and happy from the broccoli. Really.

3. Moderate your intake of grains. You don’t need to avoid them altogether (unless you have celiac or other GI or health issues), but focus on eating them in the morning to fuel up for the day and/or before exercise. You really don’t need the rapid energy that grains provide at night (unless you are an evening exerciser). Eating lots of grains and/or processed carbs at night just ends up being stored as fat while you sleep.

4. Add an extra workout or two each week (more if you like) to your regular schedule. Try HIIT (high intensity interval training) or tabata training to really get your heart racing and burn a ton of calories in a short period of time. Alternate these workouts with weight training (and make it heavy, please). Throw in some yoga or other flexibility training one day a week and your body will thank you.

5. Get plenty of rest. As much as you possibly can (I know, it can feel impossible!). Studies have shown that individuals who sleep less (under 7 hours) have fluctuations in their hormones that encourage their bodies to put on weight (and always be hungry). Recent studies have also shown that people who sleep less crave carbs and other starchy foods more (don’t I know that!), as related to the reward centers in their brains requiring additional “love and attention” in their underslept state.

And you know what? In the end, it’s just a bathing suit. Here’s what I want to know:  Can you keep up with your kids? Can you run a few miles (or a few dozen, in the case of my awesome sister)? Does the work day kick your butt, or do you kick its? Healthy isn’t about a shape, it’s about what your body allows you to do. You have one life. Live it well.