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February 26th, 2016

2/26/2016

My Top Tips for Bouncing Back After Baby

Congratulations! You’ve just had a new baby! With the full time job now required of you, it’s hard to imagine that you’ll ever have the time to get your body back to normal. No worries though! I’m here to tell you it’s absolutely possible to manage being a mom and bounce back after baby by following these 5 tips:

1. Establish a healthy diet and lifestyle routine (prior to pregnancy for best results).

There’s not a whole lot you can control during or after pregnancy (in terms of hormones or genetics), but what you do have control over are your daily choices. Diet and lifestyle habits can have a huge impact on the outcome of a pregnancy, including how quickly the body will bounce back afterwards. Prior to my pregnancy, I was in the routine of getting regular exercise, staying hydrated, eating sufficient calories from a high carbohydrate plant-based vegan diet, and sleeping 8-10 hours a night. These habits supported me through my pregnancy and postpartum period; allowing me to create a healthy child, supply sufficient breastmilk,, experience minimal pregnancy affects (stretch marks, weight gain), and return to my pre-pregnancy shape within the first 6 weeks after my baby was born. Many women make the mistake of throwing their healthy diet and lifestyle habits out the window once they get pregnant, but trust me, sticking to them makes pregnancy way easier, as well as bouncing back!

2. Breastfeed your baby.

Breastfeeding not only supplies your baby with the best nourishment, but also helps your body return to its pre-pregnancy shape! Almost immediately after establishing breastfeeding, the uterus will begin contracting (due to oxytocin release) and pull the womb back into the pelvic cavity, much quicker than it would otherwise. The oxytocin release triggered from breastfeeding also assists with mood stability and maintaining a positive mindset, decreasing the risk of stress-related illnesses and post-partum depression. Exclusive breastfeeding will utilize and eliminate the fat stores on the body created from pregnancy, especially as baby’s need for milk increases overtime.

To support the production of high quantity and quality breast milk, fuel up on nutrient dense, high carbohydrate foods from your favorite plant-based sources, and let your baby feed on demand. Staying hydrated is equally important, as the composition of breast milk is mostly water (up to 90 %). Breast fed babies are also typically healthier, happier, and better sleepers, translating to less stress and more sleep, which aids in bouncing back!

3. Drink plenty of water and eat a high carbohydrate, low fat, plant-based vegan diet.Water and carbohydrates (glucose) are the primary ingredients necessary for energy production within the human body. When we are topped up on fluid and nutrient dense plant fuel, our cells are able to work at their most optimal potential; translating to a faster metabolism, increased energy, improved mental functioning, quickened healing rate, better digestion, balanced hormones, and a stronger immune system. These health benefits support our ability to achieve and maintain optimal health while returning the body to its optimal pre-pregnancy shape.

Diets high in fat, protein, and sodium can actually delay the postpartum recovery process by interfering with energy production, causing the metabolism to slow down while promoting hormonal imbalances, illness, digestive issues, fat storage, and fluid retention.
Most adult women require a minimum of 2 liters of water and 2000 calories per day. Breastfeeding mamas will require more water and calories to support milk production. For optimal health and a speedy metabolism, aim for a dietary macronutrient ratio of 80% carbohydrates, 10% fats, and 10% protein, with a sodium intake of less than 1500 mg per day. Always eat for your appetite of the nutrient dense fruits and vegetables you crave the most! As a breastfeeding mama, I personally consume 3-5 liters of water and 3000-5000 calories per day on average. My staple foods include ripe (spotty) bananas, dates, fruit smoothies, any ripe fruits in season, fruit juice, white rice, seaweed, potatoes, yams, steamed spinach, vegetable soups, and big green vegetable salads. Track your daily fluid, food, and nutrient intake at www.cronometer.com.

4. Rest as much as you can.In the first couple of weeks following the birth of your baby, you will need lots of rest in order to recover, manage your new responsibilities, and regain your pre-pregnancy figure. Rest and sleep lower stress hormones, promote the release of human growth hormone, repair and rejuvenate all cellular systems, and enhance nutrient utilization; all of which help the metabolism to work faster and more efficiently, enabling a speedy postpartum bounce back. To get the rest you need: sleep when baby sleeps, lay on the floor with baby during play time, feed baby in a recliner or on the bed, ask for help, and don’t push yourself too hard. Insufficient rest can result in adrenal fatigue which hinders the functioning of the metabolism, making it just about impossible to manage mommy life and bounce back post pregnancy. Aim to get a minimum of 7 hours of sleep per night. Even if the sleep is broken up with nighttime feedings, it still counts and your body will thank you for it!

5. Make time for exercise.

Getting in some daily movement can make you feel wonderful and help to get your body back into tip top shape after having a baby. Exercise not only strengthens and tones our muscles, but enhances all systems of the body; allowing our cells to work more efficiently. This cellular efficiency translates to an increased metabolic rate, which is the key to staying fit, lean, and healthy for life!
Shortly after my baby was born, I started doing some light exercise including walking, stationary cycling, yoga, and body weight exercises as soon as I felt ready. My body healed and became more physically capable as the post-partum weeks went by, allowing me quickly build back up to my pre-pregnancy fitness routine and regain my figure. Now I’m training for a 5k running race and able to do 100 squats while holding my baby!

To get the exercise in, try wearing baby in a sturdy carrier (Baby Bjorn for 0-8 weeks, Ergobaby 8+ weeks) walking outdoors, using a stationary bicycle or elliptical, and while performing body weight exercises. You can also take baby along for a walk/jog in a stroller, or plan a home workout session during nap time. Yoga with baby is also great! A Belly Bandit support belt is also a nice post-pregnancy investment as it provides support for the core and back while encouraging the abdomen to tighten back up (especially if you have diastasis recti).

Remember that no matter what you decide for exercise, it doesn’t have to be strenuous to be effective! Consistency is the key. Focus on how you feel and have fun while you move! Also, be sure to consult your healthcare practitioner to make sure your body is ready for postpartum exercise.

Well there you have it, my top tips for bouncing back after baby! Give yourself plenty of time, stay consistent, be patient with your results, and enjoy the process. Remember, when we take the best care of ourselves, we are also able to take the best care of our baby!

Victoria

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How I lost 30 lbs on a High Carb Vegan Diet

6/4/2015

3 Comments

How I lost 30 lbs on a High Carb Vegan Diet

Left: March 2013: 185 lbs Right: May 2015: 155 lbs (12 weeks pregnant)

In my last blog post, “Why I initially gained 60 lbs on a High Carb Vegan Diet”, I explain why my weight ballooned during my first year following a high carb vegan diet after coming from years of chronic dieting, stimulant abuse, and health problems. Three years have since passed and I’ve been able to effortlessly drop 30 lbs on an unlimited calorie high carb vegan diet! In this blog, you’ll find out how I lost the weight, how healthy weight loss actually works, and my top tips for acheiving and maintaining weight loss PERMANENTLY.

Chasing Weight Loss

After my weight reached an all time high of 185 lbs in March 2013 following an unlimited calorie, high carb, low fat, plant-based, mostly raw vegan diet for 1 year, my weight plateaued, then came down about 5-10lbs where it remained for the next year. At the time it was difficult for me to except what had happened to my body without thinking that I was overeating (despite following my natural appetite) and underexercising. Out of impatience, I ended up forcing a reduced calorie intake on several occasions while increasing the intensity of my workouts to see how fast I could lose the weight I had gained. What always followed was fatigue, mood swings, anxiety, digestive problems, headaches, sleep disturbances, and relentless hunger that I managed with stimulants (nicotine and caffeine). When I could no longer maintain this strict regime, I'd give back into my natural appetite, gain some weight back, and immediately experience improvements in my health, energy, digestion, and emotions.

May 2014- October 2014- March 2015

How I Coaxed My Body Into Releasing Excess Weight

One of the most important realizations I came to after experimenting with forced calorie restriction (for the last time) was that it wasn’t a long term solution for obtaining the results I truly desired. The only way I was going to be able to sustain good health and a lean body was by following a diet and lifestyle that would allow it to happen naturally overtime. Up until that point, I had been forcing my body to be somewhere it wasn't, which in reality was preventing my metabolism and health from fully recovering. My body needed time to finish healing, and that meant creating a supportive environment for it to happen, regardless of how my body was going to look during the process.

So I stuck to following the basic guidelines of a high carbohydrate, low fat, low sodium, plant-based vegan diet; eating all I desired per my appetite and cravings. I quit stressing my body with high intensity exercise, and instead opted for light/moderate stationary cycling, walking, and restorative yoga. My sleep naturally increased to 10-12 hrs a night as I opted for early nights, getting to bed by 9 pm at the latest. I did my best to avoid situations that caused stress, and I started focusing all the benefits I was receiving with this lifestyle, staying positive, and forging of my true, genuine self. Taking the time to support my innate healing abilities and reprogram from the inside out was the pivotal point in my health transformation. By October 2014, my weight had come down about 10 lbs and I was feeling better than ever. As my energy gradually improved, I was able to increase my exercise, adding jogging back to my routine as well as pilates, vinyasa yoga, outdoor cycling, and body weight training. By the three year mark (March 2015), my weight had come down another 10 lbs, with a total loss of 30 lbs, 3 inches from my waist and hips, and a lean body weight of 150-155 lbs. Most importantly, I'm the healthiest I've ever been in my life!

Healthy Weight Release: How Does it Work

Losing excess body weight and achieving/maintaining an ideal, lean body weight is 99% dependent on the state of your metabolism and health (the other 1% is genetic), which are direct, cumulative results of your diet and lifestyle. Nutrient and calorie deficient diets (along with chronic stress) are the main reasons people have trouble shedding excess weight and/or keeping it off long term, promoting metabolic damage within the system; a condition where the metabolism functions sub-optimally in order to conserve nutrients and fuel.

In order to lose excess body fat via diet and lifestyle, one must first go through an initial healing (metabolic recovery) phase of nutrient and calorie re-balancing, which allows for metabolic restoration. An unlimited calorie, high carb, low fat, plant-based vegan diet is the most optimal for supporting this healing process as it provides all of the necessary fuel and nutrients required to re-build, replenish, and restore the system to optimal health. The energy efficiency of the high carb, low fat vegan diet is what allows for rapid metabolic recovery as it provides the highest quality of nutrients and fuel for the least amount of energy and work.

Why a High Carb Diet is the key to Metabolic Recovery

The human body was designed as a miraculous healing machine, but can only exhibit 100% capacity when it’s able to work under the least amount of physical and chemical stress. What many people don’t realize is that a high functioning metabolism requires a consistent, regular fuel/food intake. Carbohydrates are the most energy efficient marcronutrients for the human body as they are simply polymers of glucose, our primary fuel source (see Carbohydrate post). The effortless conversion of carbohydrate to glucose causes virtually no stress to the system thus maximizing the rate of the metabolism (healing, elimination, hormone regulation, and energy production) as long as enough carbohydrate calories are provided consistently by the diet. When the carbohydrates coming in consist of fruit and other nutrient dense foods (like potatoes, corn and vegetables, grains, and legumes), the system is also able to recover from most (if not all) nutrient deficiencies.

Fat and protein on the other hand, are large, complex molecules that require massive amounts of energy and nutrients in order to be converted into glucose (for energy production), which creates stress on the system, and results in a metabolic slow-down as the body is forced to cope with the large energy demands. As we’ve learned in previously (see Protein and Fat posts), the conversion of fat/protein to glucose results in a toxic condition known as ketosis, which further taxes, damages, and poisons the system; which requires massive amounts of body water to flush and eliminate the toxic ketones (resulting in chronic dehydration. When continued long enough, this situation results in severe metabolic damage, nutrient deficiencies, and health consequences (heart disease, diabetes, obesity, arthritis, gout, cancer, etc.). Excess ingested fat and protein is also primed for fat storage from the second it reaches the blood. Keeping intake low will ensure minimal fat storage, and create a deficit for excess body fat to be removed from the body overtime (as long as enough carbohydrate calories are regularly supplied in the diet).

The combination of high carbohydrate and high nutrient intake (in the absence of excess dietary fat and protein) overtime creates a condition in the body that allows for the proper elimination of excess fat, protein, fluid, and toxins within the system that disrupt normal functioning. As these nonessential (and potentially harmful) compounds are eliminated from the body, the entire system is able to function most efficiently. The high carbohydrate, high nutrient diet also allows for the rebalancing of all hormones such as leptin, testosterone, estrogen, progesterone, serotonin, melatonin, insulin, thyroid (T3), and adrenal (cortisol). It also provides the ultimate protection from future toxins, stress, genetic mutation, excess tissue and fluid accumulation, aging, and damage. The outcome of this entire process of healing via metabolic optimization is an effortlessly healthy, lean, fit, youthful individual.

Factors that slow/stall weight loss

The number one factor that prevents/slows weight loss in 99% of people is chronic stress. Stress caused by a high fat, high protein, low calorie diet, lack of sleep, too much exercise, the wrong kind of exercise, not enough exercise, dehydration, excess sodium, ingesting chemicals/preservatives, stimulant abuse (caffeine, nicotine, theobromine, amphetimines), appetite suppressants, medications, negative thoughts, social, financial and/or work-related problems, lack of fresh air and sunshine, exposure to extreme climates, etc.

Ironically, most people cope with stress by doing the same things that created the stress in the first place! All causes of stress, (especially an inadequate diet, dehydration, overtraining, and sleep deprivation) result in a lowered metabolic rate to conserve valuable resources (nutrients and calories) in order to necessary maintain the essential health of the organism. Low metabolism=delayed healing, delayed energy production, compromised organ functioning, etc.

Stress in itself isn’t a bad thing; it is a necessary component of life, BUT whether or not we are able to handle that stress is a whole other story. In order for stress to be properly processed and handled, we need to be taking on enough nutrients, calories, water, rest, and movement on a consistent, regular, daily basis in order to prevent our body from responding to stress in a negative way.

How long does it take and how many calories do you need to heal my metabolism?

The human body requires a consistent, regular daily intake of ample amounts of calories in order to properly fuel the metabolism and run all systems optimally in order to generate health and prevent the accumulation of excess fat, protein, fluid, and toxins. The metabolism is like the engine of your body and it needs regular fuel in order to keep burning/working properly to keep all systems running smoothly.

The appetite of the recovering individual will largely dictate the extent of nutrient and caloric repletion that is required to adequately and optimally heal from the metabolic damage caused from the previous diet and lifestyle. It’s not uncommon for a recovering individual to initially require massive amounts of calories (4000+) coupled with easy, low intensity exercise, adequate fluid intake, and lots of rest to aid metabolic recovery, nutrient repletion, and health restoration. In fact, according to the Minnesota Starvation Experiment, the patients fed the most during re-feeding (post starvation), re-gained their body weight the fastest and recovered their health, metabolism, and mental poise the quickest (I mention mental poise because a large portion of the starved subjects went crazy). On average, it took these recovered individuals approximately 8 months to resume a normal body weight post re-feeding. *Note: the participants in the Minnesota Starvation Experiment had no prior history of dieting.

Given that the average American has chronically stressed their body in some fashion to create metabolic damage, it can be assumed that it will take most 1-5 years to assume optimal health and a lean body weight. The least damage you have done to your body through diet and lifestyle choices, the faster your recovery will be. Younger people and those who have never dieted or taken a lot of medication or stimulants will have a faster recovery rate than someone who has spent the last 20 years abusing their body with low carb/low calorie dieting and stimulants.   Example/ takes time for body to adapt to sports training- requires years of practice and consistent effort to get good. Body responds the same way to regular metabolism promoting habits- become more efficient (fit).

In general, the adult female will require a regular intake of 2500+ calories/day to recover and maintain a high functioning metabolism; with adult males requiring 3000+ calories/day. If you’re used to a lower calorie intake or lower volume of food, it can take a bit of initial “food forcing” for your body to start regulate how much it needs via your appetite. Don’t be afraid of “overeating” on low fat plant-based foods, as your body will become more efficient at utilizing the calorie and nutrient content of your meals overtime. It’s not uncommon for individuals coming from calorie restrictive backgrounds to feel lethargic and fatigued after meals as this results mainly from weak digestive organs and a slow metabolism. With time and consistency, the functioning of the digestive organs and metabolism will increase in strength and speed. It can help to have smaller more frequent meals if you are particularly distressed from a large volume of food. As your digestive function and metabolism improve overtime, you’ll be able to handle more calories and volume with ease. In order to determine your personal calorie needs, check out my post How Many Calories Do You Need per Day.

What other factors aid metabolic recovery and weight loss?

Now that you’ve got the diet down, let’s focus on other factors that influence our metabolism and health:

Water. Drinking enough water (by itself) daily is necessary for staying properly hydrated. Water allows our cells to function optimally and efficiently, eliminating waste byproducts of normal cellular metabolism and keeping our cells primed for energy production. Symptoms of dehydration include fatigue, headaches, and low energy. Check out my Water post for more information.

Rest.   The body needs adequate nightly and daily rest so that it can repair, restore, and replenish cells, tissues, nutrient stores, muscle glycogen, and hormones. Consuming enough high carbohydrate foods daily will supply the adequate precursors for serotonin and melatonin production, which are hormones involved in mood and sleep regulation. Human growth hormone is also released during sleep, aiding in metabolic recovery and prepping the body for fat metabolism. It’s ideal to rest when you feel stressed, exhausted, fatigued, or whenever you feel you need to rest!

Exercise. In order for the metabolism to maximize to its optimal potential, the body must be moved regularly and consistently. Regular, consistent, daily exercise tones the body and pumps the lymphatic system, aiding the elimination of stored fat from the system. It also increases the rate of the metabolism, as it increases the rate at which oxygen reaches the cells (the other main ingredient in energy production). In general, exercise makes the body more efficient at converting fat into fuel. Sustained, low intensity cardiovascular exercise is the best for enhancing metabolic recovery and overall fitness as it strengthens and tones the systems of the body in a gentle, non-stressful way. Strength training and flexibility exercises are also important for improving overall fitness.

Fresh Air and Sunshine. These outdoor components aid in increasing the metabolism by enriching the system with vitamin D and oxygen, making it easier for the body to heal, become more efficient, and eliminate stored toxins and body fat.

Positivity and Patience. While it’s great to have an aesthetic goal that encourages you to prioritize your health and fitness, you’ll need to find other things than your weight to focus on, especially if you are experiencing uncomfortable body changes. Many people like to blame the high carb vegan diet and lifestyle for their undesired initial body outcome, but it’s important to understand that whatever happens to the appearance of your body is a necessary step of the healing process that we don’t have any control over. The sooner you can let go of forcing or trying to control the shape of your body, the sooner you will experience food freedom and happiness on this lifestyle. This approach is not a quick fix 30-Day fad diet, but a long term solution to achieving and maintaining health and a lean body for life, which will require time to manifest. I like to use the analogy of sports training. For instance, when I first started playing basketball, I had the intention of becoming a good player but I knew that was going to require loads of practice. After years and years of consistently engaging in the sport, I was able to play competitively at the college level. This lifestyle works the same; you have to put in consistent daily effort (supporting your health and metabolism) FOR YEARS in order to achieve and maintain the results you desire FOR LIFE!

For myself, it helped to focus my efforts on understanding how this lifestyle worked and participating on forums where I could assist and learn from others. I flooded my brain with youtube videos (particularly Freelee the Banana Girl, Durianrider, and Nutritionfacts.org) un-program and re-educate myself on how to eat and live properly, which kept me moving forward. Also, I found it helpful to follow people on social media that inspired me to meet my goals. If you’re struggling with body image issues, check out the instagram account and facebook page Health is the New Skinny; their focus is on promoting health over aesthetics and a positive body image regardless of your size and shape. Buy new clothes that fit and make you feel comfortable in your skin. Love your body now for all it does for you; be grateful for that you are alive and able to move, breathe, think, and talk! Take up yoga and learn that self-love extends beyond your physical form. Love your body enough to nourish it properly so it will function more efficiently and keep you healthy. Outer transformations begin from within!

My Top 10 Tips for Achieving and Maintaining Weight Loss Results PERMANENTLY:

1.       Eat enough calories daily from your favorite high carb, low fat plant-based vegan foods! I consume anywhere between 2500-4000 calories per day, with my main sources being large meals of ripe fruits and creamy starches like potatoes and rice. Check out my Recipes for meal ideas!

2.       Follow an 80/10/10 macronutrient calorie ratio of carbohydrates/fats/protein. A 90/5/5 ratio is the most ideal for increasing the rate of recovery and fat loss. I’ve personally averaged a 90/5/5 ratio over the past 3 years and prefer it very much!

3.       Keep your sodium intake below 1500 mg /day (under 1000 mg/day ideal). Excess sodium in the diet will create fluid retention (that often looks like fat) and place unnecessary stress on the system. My sodium intake averages somewhere between 500-1000 mg/day.

4.       Stay Hydrated. Aim for 2-3+ liters a day, more with exercise, hot, dry temperature and if spending a lot of time indoors. I typically consume between 3-4 liters of water per day, and start the day with 1 liter of water before any food.

5.       Get the majority of your calories from nutrient dense fruits, vegetables, and starches! I love to start the day with a large meal of fresh fruits or a smoothie. Water rich meals aid in flushing the system of waste accumulated overnight. Lunch is usually more fruit or a smoothie and dinner is either baked potato fries with greens, sushi rolls with vegetables, or a homemade pizza with lots of veggie toppings!

6.       Exercise! Cycling, walking, jogging, swimming, hiking, yoga, resistance training, and pilates are some of my favorites. Do what you enjoy! I average 60 mins of low intensity exercise per day, and do 30-60 mins of cardio first thing every morning.

7.       Rest! Aim for 8-12 hrs of sleep/night and rest during the day as needed. I like to get to bed by 9pm so I can wake up early to train!

8.       Avoid situations that cause metabolic damage/stress: undereating, avoiding carbohydrates, binging on fatty foods, late nights, skipping meals, dehydration, taking stimulants/drugs (nicotine, caffeine, alcohol, etc.), prescription medications, overexercising, underexercising, extreme climates, etc. I used to do many of these things when I had a “night life”, but have been retired from that lifestyle for years now. Start small, give up what you can, and slowly implement healthier habits!

9.       Take a B12 supplement. Most people are deficient in B12 from poor diet and lifestyle habits and intestinal disorders. B12 aids metabolic functioning as it is a key element of energy metabolism. I’ve used both injections and sublingual supplements of 1000 mcg methylcobalmin/dose.

10.   Get your sunshine and fresh air by exercising/spending time outdoors. I used to be a gym rat but switched to outdoor exercise which I now prefer and very much enjoy! There’s nothing like exercising in the fresh air. Plus nature adds a whole new element to training, which I think helps one to get fitter faster because you’ve got to work against nature. My skin has also adapted to the sun from being outside regularly. I started with minimal exposure and gradually built up my time in the sun (I have fair skin and live in the Southwest US). In summer I avoid peak hours to avoid skin damage and dehydration.

So there you have it! How I Lost 30 lbs on a High Carb Vegan Diet and how you can too! I hope you enjoyed this post! Leave me any questions or feedback in the comments, thanks for reading!

3 Comments

Why I Initially Gained 60 lbs on a High Carb Vegan Diet

5/12/2015

66 Comments

Why I Initially Gained 60 lbs on a High Carb Vegan Diet

Within one year of consuming a high carb, low fat, unlimited calorie, plant-based vegan diet I gained 60 lbs! But Vic, I thought that you promote this diet for weight loss? Well I do! The high carb, low fat, plant-based vegan diet is the most optimal diet for maximizing health and achieving ideal body weight LONG TERM, and one year is certainly not long term.

In this blog post, I explain why I initially gained weight (which is probably why you've gained weight), as well as how long it took before my health started improving and my body began releasing the extra weight. So lets get started!

BEFORE: My diet and lifestyle

Prior to adopting a calorie sufficient, high carb vegan diet in March 2012, I spent the previous 6 years destroying my health through chronic dieting, overexercising, and stimulant/drug abuse. I went on my first diet in 2006, following the "eat less, exercise more" model after gaining the "freshman 15" while in college. My first dieting attempt was a success, and I was able to drop my weight from 170 lbs to 150 lbs in 3 months, which was proof to me that dieting worked. As time went on, I became obsessed with pushing my results further, motivated by famous supermodels and actresses who were my height (5'11") and maintained a svelte 120lb frame. In an effort to lose more weight, I avoided foods containing carbohydrates and fat, severely limited my calories, took various weight loss pills, drank coffee and energy drinks, opted for Diet sodas and artificial sugar sweetened diet foods, exercised 2x/day, abused pain killers (appetite suppressants) and alcohol, and smoked cigarettes. At the time I was also suffering from a digestive disorder (IBS, gastroparesis) that I "managed" through laxatives. When I could no longer maintain my strict diet, I would find myself binging on any food available (ice cream, peanut butter, pastries, bread, meat, pretzels, etc.), and later vomiting and punishing myself at the gym out of guilt. This behavior continued until the end of college, and despite seeing therapists and practicing yoga, I could not stop. The problem was not my behavior though, it was my mentality towards food. Denying myself calorie/carbohydrate-containing foods triggered obsessive compulsive behavior, all of which was wreaking havoc on my health.

When I started graduate school in 2009, I was following a 1200 calorie, high protein, low fat diet and taking enough stimulants to keep my appetite at bay to prevent binging. Essentially, I exchanged binging for sustained restriction, and was able to drop down to 135 lbs. While learning about plant-based nutrition in graduate school, I decided to adopt a raw vegan diet that would still be low in calories, fat, and and carbohydrates. My new diet centered around intermittent fasting and drinking green juices, allowing me to drop another 15 lbs, weighing in at 120 lbs- my goal weight.

When I started graduate school I was following a 1200 calorie, high protein, low fat diet and taking enough stimulants to keep my appetite at bay to prevent binging. Essentially, I exchanged binging for chronic starvation, and was able to drop down to 135 lbs. While learning about plant-based nutrition in graduate school, I decided to adopt a raw vegan diet that would still be low in calories and conscious of carbohydrates. My new diet centered around intermittent fasting and drinking green juices, allowing me to drop another 15 lbs, weighing in at 120 lbs- my goal weight.

November 2011-November 2012: 60 lb weight gain following post-dieting recovery

Post-Dieting Recovery

By the end of 2011, it started to hit me that my health wasn't doing so hot. Since quitting birth control in 2010, I had not had a period, and became somewhat concerned about my hormonal health. I was also suffering from depression/anxiety, insomnia, anemia, chronic fatigue, brain fog, emotional instability, muscle wastage, dry/pale/paper thin skin, severe digestive distress, inability to handle stress, and feeling cold all the time. When I saw myself in the mirror or photos, I thought my face looked old and aged, and despite all my dieting efforts, cellulite seemed to easily accumulate on my frail, thin frame. The reality that I had damaged my system through years of malnourishment and restriction finally started to hit me, so I decided to look into a healthy, much more sustainable approach to 1. improving my health and 2. staying lean. After a few nights of research, I came across Freelee the Banana Girl through Youtube. She had a similar dieting and health history as myself, and touted a high carb, low fat, unlimited calorie, fruit-based diet as the ultimate healing therapy. I had nothing to lose so I gave in, completely letting go of control over my food intake, and filled my body with all I could afford in terms of fruit, vegetables, and other low fat plant-based foods. Within days, my digestive system was back on track without the use of laxatives for the first time in years. I also started feeling and sleeping better. After a month or two, my period came back and skin quality improved. But despite my increasing health, my weight was endlessly on the rise. I gained about 30lbs in the first 3 months, and 60 lbs after 1 year on my calorie/carbohydrate/nutrient sufficient diet.

Why I Gained 60 lbs Post-Dieting, Metabolic Damage Explained

All the dieting, pill popping, overexercising, and fasting I had done caused a situation in my body known as metabolic damage. Metabolic damage is the physiological result of neglecting to fulfill basic metabolic needs (ie. sufficient hydration, calorie/carb intake, rest, etc.) for long enough that it causes biochemical changes within the organism. Due to the lack of nutrition, the body enters a state of chronic stress, and functions sub-optimally, creating a breeding ground for chronic health conditions.

Calorie/carbohydrate restrictive diets (below 2000 calories/day for women, and 2500 calories/day for men) are the primary cause of metabolic damage because they act by slowing down the functioning of the system (aka the metabolism) as well as create nutrient deficiencies. All of our cells run solely on glucose for fuel, with carbohydrates being the most preferred source due to their efficient breakdown and easy conversion to glucose. When calories/carbohydrates are restricted from the diet, our carb-burning cellular machinery switches over to fat/protein burning in order to maintain the generation of glucose for energy production. This fat/protein burning process (known as gluconeogenesis, ketosis) is extremely inefficient and energy demanding, so our basal metabolism lowers in an effort to conserve fuel (seen as lowered body temperature). Within days of dieting, our glycogen stores empty, draining our system of both stored carbohydrate energy and water, reflecting about a 10 lb loss on the scale. As the body enters ketosis, it further dehydrates in an effort to dilute the toxic byproducts generated from fat/protein burning, reflecting another 10 lb loss on the scale. Meanwhile, blood levels of leptin (our appetite and metabolism control hormone) plummet, increasing the appetite and further slowing the metabolism until normal eating is resumed. If appetite suppressants or stimulants (caffeine, nicotine, phentermine, aderrall etc.) are used to combat the rise in appetite, the adrenals and entire hormonal system become unbalanced due to chronic sympathetic nerve stimulation (seen as elevated cortisol). The lack of carbohydrates in the diet also cause serotonin to deplete, resulting in sleep disturbances, depression, anxiety, and irritability. The sex hormones (estrogen, testosterone, and progesterone) also become unbalanced due to calorie/carbohydrate insufficiency, causing low sex drive and amenorrhea (in women).

Depending on how long the diet is kept up, the body will continue to release fluid (causing chronic dehydration) and burn body fat/muscle in order to stay alive. This all occurs at the expense of our health, as the energy and nutrients required to support the normal functioning of the body is not available. Once the diet can no longer be continued and normal eating is resumed, the body hoards calories, carbohydrates, nutrients, and water in an effort to return to homeostasis (normal functioning). Weight gain is the result of putting food and fluid into a nutrient/calorie/carbohydrate/water deprived system. In my case, even though I was putting in the most nutritious foods, I gained weight because I had metabolic damage from prolonged malnourishment, dehydration, and energy starvation.

Note: The time following a period of dieting or starvation is the ONLY time (metabolically) carbohydrates are converted into excess body fat.

How Much Weight Can I Expect to Gain Post-Dieting

The answer to this question varies. For most people, after giving up dieting/restricting carbs/calories, the body will assume it's pre-dieting weight plus 10%. This is exactly what I experienced. After I reached 185 lbs, my weight plateaued whilst continuing to eat as much quality, high carb, low fat, plant-based vegan foods as I desired. At that weight, I had a BMI (body mass index) of 25.8, which is slightly overweight for my height, but normal AND necessary for any person coming from a dieting and health background similar to my own. The amount of weight gained will also strongly depend on the type of food you consume while recovering. Sticking to a high carb, low fat, low sodium, plant-based vegan diet will ensure healthy weight gain, health restoration, as well as gradual, permanent, healthy weight loss over time. High fat, protein, and sodium foods will promote weight gain, but stall weight loss as they contribute to excess body fat and fluid storage.

March 2013-May 2015: 30 lb weight loss following an unlimited calorie, high carb, low fat, plant-based vegan diet

How Do I Get Back To a Lean Body Weight and How Long Does it take

The answer to this question will also vary, and depends largely on how committed you are to consistently maintaining a healthy, low fat, plant-based diet and lifestyle. I was in pretty bad shape when I first got started, but I consistently consumed enough carbs/calories/nutrients/water daily to fuel my system back to health. On average, I've consumed 2500-4000 calories/day with a daily ratio of 80-90% carbohydrate, 5-10% protein, and 5-10% fat. I've also averaged 10 hrs of sleep/night, less than 1000 mg of sodium/day, 3 liters of water/day, and 30-90 mins of daily, easy-moderate exercise sessions (mostly cycling, jogging, walking, swimming, yoga, body weight exercises). Following this protocol, I have been able to drop 30 lbs in 3 years, reverse all health conditions and nutrient deficiencies, and achieve a very high level of health EFFORTLESSLY. The amount of time it takes will depend on your health and dieting history, but most importantly, the post-dieting recovery plan. I've known some young women to bounce back within a year or two on a similar diet and lifestyle to my own, but for myself it took 2 years of maintaining my weight gain before my weight started to shift back to a lean body weight.

Purpose of Body Fat Gain Post-Dieting

The primary reason it takes so long to drop the weight on a calorie sufficient, high carb, low fat, plant-based vegan diet and healing lifestyle following prolonged dieting/restriction, is because initially it takes a tremendous amount of energy to repair the damage done to the system. Toxin/acid build-up, tumors, nutrient deficiencies, organ damage, anemia, hormonal imbalances (estrogen, testosterone, progesterone, thyroid, leptin, serotonin, etc.), bone de-mineralization, blood sugar instability, muscle wastage, low blood volume, etc. ALL require enormous amounts of carbohydrate energy and nutrients to be eliminated and/or restored back to normal. The body works in order of priority, meaning the most damaged/toxic areas are addressed first. Excess body fat removal usually takes the back seat as it's not a life threatening condition, and is initially necessary in order to bring the body back into health and reset hormone levels. By design, body fat functions to protect us from accumulated insulate for body temperature regulation, and provides signaling for hormones including sex, thyroid, and leptin. Once health is restored (all systems functioning optimally) THEN excess body fat will be addressed and eliminated BUT only if enough nutrients and carbohydrates/calories are present for it's removal.

Forcing weight loss through calorie/carbohydrate restriction is not a sustainable way to lose weight, and the weight loss is done so at the expense of our health. In fact, forced fat/fluid loss actually releases stored toxins from body fat into the blood stream and tissues, causing them to increase in concentration due to their inability to be removed. This creates an extremely toxic condition within the system because the buffering components (fat and fluid) have been removed without the safe processing of the toxins, creating a breeding ground for chronic poor health conditions. Under normal conditions (a carbohydrate/calorie/nutrient sufficient diet), the body is able to efficiently process the toxins within stored body fat as the fat is broken down and eliminated. Sufficient intake of nutrient dense, high carbohydrate foods are required for efficient fat metabolism! Why put yourself through all the torture of food denial and carbohydrate restriction when your body is designed to EAT in order to stay lean and healthy. It's just about putting the right kinds of food in your system; filling up on the tastiest fruits, vegetables, and low fat plant-based dishes (check out my Recipes for meal ideas)! Weight loss is easy and sustainable on the right diet and lifestyle!

So there you have it, my weight gain EXPLAINED! Feel free to leave me any questions/comments down below! Next, I plan to do a post about how I LOST 30 lbs following the same diet that made me initially gain 60lbs! Stay tuned folks and thanks for reading :)

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Food for Thought: Papaya

1/19/2015

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Food for Thought: Papaya

Referred to as the “fruit of the angels”, papaya is a tropical fruit that grows locally in warm, tropical climates such as Hawaii, Florida, Southern Mexico, Central America. They can be found in markets throughout the states mostly during the late summer, fall, and winter months. The two most popular varieties of papaya include Mexican and Hawaiian.

Papaya has a sweet and rich orange/pink flesh with edible black round seeds. The outer skin will vary in color from green to yellow, depending on the ripeness of the fruit. Papaya flesh contains ample amounts of papain, a digestive enzyme that aids in the breakdown of protein, complex carbohydrate (starch), and fats.

Nutritionally, papaya is low in calories and fat, but dense in a wide array of vitamins and minerals, as well as soluble fiber and antioxidants. The most abundant micronutrients contained within the papaya fruit are vitamin C, vitamin A (beta carotene), folate, potassium, magnesium, vitamin E, and vitamin K. Regular papaya consumption can promote cardiovascular health, colon protection, digestive health, bone health, eye support, anti-inflammatory benefits, and immune support. Studies have all indicated that the dense antioxidant content of papaya can prevent free radical damage, especially in the instance of high cholesterol, inflammation, macular degeneration, rheumatoid arthritis, and colon cancer.

Papaya has the highest nutritional value and antioxidant content when fully ripened. To chose a ripe papaya, look for reddish-orange skin that is slightly soft to the touch. Avoid fruit that is bruised or overly soft; black spots are OK. Yellow skinned papayas should be left to ripen at room temperature for a few days. Ripe papayas should be eaten ASAP or refrigerated to slow enzyme activity.

Papaya is a great fruit to eat by itself for breakfast, lunch, or as a snack. It can be prepared just like a melon; cut papaya in half length wise, scoop out the seeds, and enjoy with a spoon. It also makes a great addition to smoothies, salads, seafood entrees, and salsa.

I personally enjoy dehydrated papaya, which can be purchased from Nuts Online or at select health food stores (go for the natural, unsulfured, no sugar added variety).

What is your favorite way to eat papaya?!?!

Victoria

Disclaimer: Individuals with a latex allergy should avoid the consumption of papaya, as well as other latex fruits (avocado, banana). Check with a doctor if you feel you might have a latex allergy before consuming papaya.

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How many calories do YOU need per day?

10/25/2014

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How many calories do YOU need per day?

Depending on who you ask, you’ll most likely get several different answers to this question. If you’re trying to lose weight, you’ll come across suggested calorie intakes of 1200 calories a day for women, and 1500 calories a day for men. But according to the World Health Organization, adults that do not have access to at least 2100 calories a day are considered to be in a famine. So who is right?

What is a calorie?

A calorie is simply a unit of energy used to describe how much heat or thermal energy is contained within an organic (carbon containing) compound. The exact definition of a calorie is "the amount of thermal energy necessary to raise the temperature of one gram of water by 1 Celsius degree, at a pressure of 1 atm." Calories are not limited just to foods, but all organic compounds such as wood or petroleum (that can be burned) contain calories.

Not All Calories are Created Equal

One of the biggest misconceptions is that all foods are equal in terms of calories, but this simply is not true. The difference comes down to the macro-nutrient profile of the food. One gram of carbohydrate contains 4 calories, one gram of protein contains 4 calories, and one gram of fat contains 9 calories. All of these macro-nutrients can be converted into energy, but since the human body runs solely on glucose, every gram of macronutrient containing compound much first be broken down to glucose in order to be converted into energy within our cells.

Why carbohydrates make you lean!

Carbohydrate calories are the easiest of the macronutrients to break down into glucose because their chemical structure already resembles that of a glucose molecule. Some carbohydrates are more easily converted into energy compared to others, depending on their molecular size and structure. For instance, simple sugars (found in fruit) are relatively small chains of carbon-hydrate bonds and are the easiest and quickest of the carbohydrates to convert into energy. If you think about a situation where you blood sugar or energy has even been super low (to the point of shakes), as soon as something like apple juice hits your lips, you immediately feel better! Thats how quickly simple sugars are turned to fuel. Complex carbohydrates, like starches, are comprised of much larger carbon-hydrate molecules, with a structure closer to glycogen (our storage form of fuel) vs. glucose, and require more effort (energy) to be broken down and converted into glucose fuel.

But if you consume too many carbohydrate calories won't they turn into fat? Carbohydrates rarely get stored as fat because of their efficient breakdown and high burn rate (consider burned wood vs. oil), plus excess ingested carbohydrates are stored as glycogen (roughly 7000 calories, or 2 lbs worth). In the instance that glycogen storage is exceeded, the rate at which carbohydrates are converted to body fat is extremely inefficient and actually requires energy from the body in order to complete the biochemical process (unlike fat or protein which are easily stored as body fat when consumed in excess of needs). People who have metabolically adapted to a high carbohydrate diet actually have a higher functioning basal metabolic rate (BMR) due to the ease at which carbohydrates are burned within their body, which is indicated via their slightly higher core body temperature.

Whole carbohydrate foods like fruit and starches also contain other weight reducing nutrients such as water and fiber, which help to signal satiation, regulate digestion, and prevent overeating. The reason why carbohydrates get the blame for weight gain occurs because 1. people are not yet adapted to a high carbohydrate diet due to their previous calorie/carbohydrate restrictive dieting background 2. people consider "carbs" to be high fat, high sodium foods like donuts, cakes, pizza, cookies, chips, french fries, bread, etc.

A high carbohydrate, low fat diet comprised of fruit and starches is the leanest diet for humans because it naturally increases the metabolic rate, allowing stored body fat to be burned over time without more body fat accumulating due to the lack of fat in the diet. Because of the metabolic increase, people following a high carbohydrate, low fat diet can actually eat more calories while continuing to effortlessly lose body fat overtime! Keeping the diet low in fat and protein also aids in body fat loss by preventing fat storage by keeping insulin levels low. The best sources of carbohydrate calories come from low fat, low sodium whole plant foods, like fruits, potatoes, rice, oatmeal, pasta, corn, and grains like millet, buckwheat, wheat, and amaranth.

Why high fat/high protein diets cause weight gain

Not only does fat contain a higher number of calories per gram than carbohydrates or protein, but every gram of excess ingested fat goes directly to storage in the human body as triglycerides. Dietary fat was designed for storage due to its extremely large and complex chemical structure, which also makes them an inefficient source of direct fuel for the cells. The metabolic process of converting a fat molecule to glucose is called gluconeogenesis, and involves several energy requiring steps. This process is so inefficient and energy taxing that it actually requires a large amount of fuel (carbohydrate) and water to be available to aid the breakdown of fat, or else the metabolism takes a huge dive. High fat, low carbohydrate diets in particular actually slow the metabolism down so much that our biochemistry begins to function as it would during starvation because of how energetically inefficient it is to turn fat into glucose.

People consuming high fat diets gain body fat 1. because dietary fat is most easily stored as body fat 2. because their metabolism is lowered. High protein diets essentially mimic the effects of a high fat diet because excess dietary protein is also easily converted to body fat, and just like fat, protein is a very inefficient source of fuel, which causes our metabolic machinery to slow down in order to convert the protein into glucose. To top it all off, excess amounts of fat and protein in the diet raise insulin levels, thus promoting fat storage of all macronutrients present in the blood. High fat, high protein diets also dehydrate the body which does further damage to the metabolism, and places an individual at risk for developing heart disease, cancer, kidney disease, diabetes, stroke, and obesity.

Why do people opt for high fat/high protein diets for weight loss?

The significance behind the high fat/high protein diet for weight loss lies in the dehydration phenomenon that occurs when carbohydrates are limited in the diet. A high carbohydrate diet naturally hydrates the system, which aids in keeping the metabolism high and promotes overall health and normal functioning of the system. When carbohydrates are limited in the diet, hydration levels plummet, which is seen as weight loss on the scales. More fluid loss occurs as protein and fat get broken down through the process of gluconeogenesis due to the production of toxic ketone by-products, which must be diluted in order to be eliminated. High fat/high protein diets create the illusion of weight loss, but ultimately lead to weight gain and health complications resulting from a lowered metabolic rate and increased toxic load on the body.

Calories in vs. Calories Out? The importance of eating enough calories

The concept known as calories in vs. calories out is essentially based on the concept of calorie restriction for weight loss and calorie abundance for weight gain. As we've learned not all calories are the same, and the macronutrient content of the diet can have varying effects on the metabolism. Consuming the majority of total daily calories from carbohydrate foods is necessary to maintain normal metabolic functioning, which in turn directly affects all systems of the body including hormonal, immune, muscular, skeletal, and nervous. We need an ample amount of calories daily in order to keep the body healthy. Although calorie restrictive diets promise quick weight loss, it always comes at the cost of our health. Calorie restrictive diets mimic the effects of starvation on the body, lowering the metabolism and promoting chronic degenerative diseases like osteoporosis, hypothyroidism, and early aging. The majority of people who've ever adopted a low calorie diet for weight loss, are unable to sustain the diet long term (without serious health problems) and eventually gain back to their pre-dieting weight plus 10% (I experienced this). It can take years to recover from the metabolic damage caused from chronic calorie restriction. Its incredibly effortless to lose and maintain permanent weight whilst maintaining metabolic health on a calorically sufficient high carbohydrate, low fat, low protein, low sodium diet as long as it is consistently practiced in the long term (at least 3-5 years).

Why eating according to your appetite produces the best results for health, fitness, and weight loss

When you are hungry, your body needs fuel! Ignoring your appetite is the perfect way to lower the metabolism, and set yourself up for a later binge and fat storage (due to decreased levels of leptin in the blood). Hunger, cravings, appetite, satiety, digestion, and energy are the signals by which our body communicates the amount of fuel it needs in order to achieve and maintain optimal health, which varies according to what kinds of fuel you put into your body. Cravings for salt, fat, alcohol, meat, and junk foods are all signs that the body needs more clean, carbohydrate fuel. Fatigue, headaches, insomnia, depression/anxiety, stimulant use (caffeine, nicotine), mood swings, irritability, and lethargy are all signs of carbohydrate calorie deficiency!

So how do we get health, fitness, and weight loss results following our natural appetite? The secret lies in making every meal based on high fiber, high carbohydrate foods like fruit, rice, oatmeal, or potatoes and eating until completely satisfied. When we give the body what it desires in terms of fuel (glucose), we get rewarded with a high metabolism, fat loss, and incredible health, but only if we eat every time our appetite comes up. When we eat enough carbohydrates at every meal, we give our body the fuel it needs to heal and perform in all areas of life. Restricting calories and carbohydrates translates to restrictions in life experiences, and tasks that could be easy become very stressful. Stress is one of the biggest signs that the system needs more fuel, so fill up at every meal to keep the stress away and create a lean, healthy, fit body!

Signs that you are on track with your calorie intake (and metabolism):

1. Daily tasks and exercise seem effortless, or don't create added stress
2. It's easy to keep poise in stressful situations
3. It's easy to find time to exercise during the week AND you're fitness continues to improve
4. You're able to recover quickly from physical exertion
5. Waking up in the morning is effortless and doesn't require stimulants (coffee, cigarettes, etc.)
6. It's easy to fall asleep and stay asleep
7. Digestion and elimination are on point, minimal gas and bloating
8. Appetite is good and hardy
9. It's easy to be happy, productive, and positive
10. Emotional state is rational and stable
11. Skin is clear, smooth, and glowing

My Recommendations

Determining an individuals daily caloric needs involves many factors, including food choices, appetite, activity level, and digestive capacity. In terms of macro-nutrient ratios, an optimally healthy diet will consist of 65% or more carbohydrates, 20% or less protein, and 15% or less fats. For fat loss, it's best to aim for a macronutrient calorie ratio of 85-90% carbohydrates, 5-10% protein, and 5% fat.

In terms of caloric totals, I recommend a minimum of 2000 calories a day for adult women and 2500 calories a day for adult men based on a sedentary activity level. For an ideally healthy and active lifestyle, adult women will need to consume 2400+ calories a day, and men will need 3000+ calories. A great way to determine your own caloric needs would be to base it according to your natural appetite and satiation levels while consuming nutrient dense, high fiber plant-based foods. For those looking for a more objective measure for determining calorie needs, you can determine your BMR (basal metabolic rate) and multiply it by your activity factor (Harris-Benedict Equation) to determine the appropriate calorie needs for your ideal body weight, age, height, and gender.

Well that's it for now! If you have any questions or would like me to elaborate on any of the topics discussed, let me know!

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Menstruation: How to Cope Naturally

10/17/2014

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Menstruation: How to Cope Naturally

"That time of the month" is a phrase all women can relate to. It's a necessary aspect of every woman's life that serves as a sign of fertility. Over the past decades, various drugs have been developed to help a woman cope with cramps, breakouts, headaches, backaches, lack of energy, and even to control the cycle itself. While these miracle drugs may appear to get the job done, they could potentially be causing harm in the process. In this post you will learn how to cope with menstruation naturally; without drugs, supplements, potions or pills!

Why All the Drugs?

One of the major reasons many women resort to drugs when dealing with period-induced pains is to mask the symptoms of an out-of-balance system. Taking drugs is like using a band-aid to fix a cut; we all know that band-aids don't actually fix cuts, they just cover them and if left on too long, they slow healing. Lifestyle factors such as diet and hydration heavily influence the outcome of a menstrual cycle. Anyone following a high fat (Standard American, Paleo) diet combined with inadequate fluid intake is going to experience hell during their menstrual cycle. Fat of any kind thickens the blood. Thick blood moves very slowly, making the removal of the uterine tissue much more difficult and painful, resulting in horrible cramps and a heavy flow. Add dehydration into the mix, and you're likely to experience headaches, fatigue, backache, and muscle cramps.

Menstruation is a Sign of Health!

One of the main reasons to not use drugs or supplements to cope with menstrual woes is that the monthly phenomenon is an indicator of health (or illness) in the body. Having a 28-30 day cycle with 2-4 days of moderate to light flow is a sign of good health. Heavy bleeding, excruciatingly painful cramps, an irregular cycle, or a completely absent cycle are all signs that something is not balanced in the body. Using drugs to "mask" the signs of poor health will only lead to greater problems in the future. Hormonal balance (or good health) is created when proper dietary and lifestyle factors are consistently followed for an extended period of time.

Natural Birth Control

While the subject of birth control is very controversial, in my experience, the cons have outweighed the pros. Weight gain, skin break-outs, irrational behavior, a future desire to to conceive children, and an increased risk of cancer are some of the reasons why most women opt for natural birth control methods over chemically manufactured ones. The downside to hormone-altering birth control is that it can result in hormonal imbalances after the birth control is discontinued (say when trying to conceive), causing a woman up to 1 year to re-regulate her hormones and menstrual cycle in order to conceive.

So what can you do to naturally prevent un-planned pregnancies?

1. Track your cycle! Pregnancy can only occur 3 days after a woman has ovulated. Ovulation usually takes place two weeks after the first day of the last menstrual cycle. If you are tracking your cycle, you will have a good idea of when that time will be and can plan accordingly.

2. Utilize condoms or use the "pull out" method.

3. Invest in a Lady-Comp Fertility Monitor. This little gadget tracks your cycle (for you) by taking your basal body temperature every morning. The only downside is they are pricey!

How to Naturally Work with your Body during Menstruation

1. Eat More Calories and Drink More Water.

Typically, the body will start giving warning signs that your getting close to your cycle in the form of fatigue and digestive upset. Menstruation requires a great deal of energy and fluid, so an increase in calories and water is recommended. Aim to increase your daily caloric intake by at least 500 calories/day (to your normal intake) a few days prior and during menstruation. Roughly 1 liter of water should be added to daily intake as well.

Do you know what your daily intake should be?

The recommended daily minimum caloric intake for adult women is 2000, as well as 2-3 liters of water/day. Active women can require upwards of 2400 calories or more per day. Check out this video for more information about calories.

2. Choose High Carbohydrate, Low Fat Foods for Sweet Cravings

Chocolate may sound tantilizing for combating period-induced cravings, but beware, it could leave you bloated, crampy, and dehydrated. Instead, opt for what your body is truly craving: carbohydrates! Fruits and starches provide adequate carbohydrate calories to satiate sweet cravings and meet increased energy needs. Fruits, especially will be easier on the digestive system, coming packed with fiber, water, sugar, and nutrients with a low fat content. Go for high calorie, high carbohydrate foods like dates, bananas, potatoes, and rice to keep your tummy happy and cravings away.

3. Avoid Foods High in Fat

Fats, whether of plant or animal origin, can wreak havoc on an already compromised digestion system. Foods high in fat require more energy and water to be properly digested, and also take longer to digest than low fat foods. They also thicken the blood, which encourages a heavier menstrual flow and can promote acne. Foods high in fat include nuts, seeds, oils, and animal products (meat, fish, dairy, eggs). Healthy plant fats, like avocado can be eaten in moderation (keep to less than 1/2 every other day).

*Typically, if you are craving fats, you need to eat more carbohydrates to meet energy demands!

3. Be kind to your belly!

Digestive function becomes compromised during menstruation. Part of the reason for this occurrence is that a large majority of blood flow is required by the reproductive organs to assist with menstruation. This means less blood or energy is going to be available to assist with complex digestive processes. Menstruation also results in fluid loss, which will hinder digestive ability as well.

Practicing proper food combining can save on digestive energy and prevent excess gas, bloating, constipation/diarrhea, and other digestive complications. Staying hydrated and avoiding foods like garlic, onions, raw vegetables (broccoli, cabbage, kale), spices, coffee, chocolate, nuts, seeds, beans, caffeine, artificial sweeteners, meat, diary, eggs, and alcohol can aid in avoiding digestive trouble as well.

3. Add a variety of iron-rich plant-foods to your diet

Iron is naturally lost during menstruation as it is the mineral that gives blood its red color. It's important to start replenishing iron stores before, during, and after menstruation in the form of vitamin C rich plant-foods. Vitamin C naturally aids the absorption of iron into the cells to be properly utilized. Foods that are high in both iron and vitamin C include raspberries, strawberries, cherries, pomegranates, blueberries, dates, blackberries, oranges, apricots, watermelon, bananas, potatoes, raisins, figs, and spinach.

4. Eat more electrolytes!

Magnesium and potassium are two electrolyte minerals that aid fluid balance and can ease muscle cramping. Opt for easy to digest foods like bananas, oranges, dates, and potatoes to supply your electrolyte needs.

5. Get some rest!

During your cycle is not the time to do be doing anything physically or mentally demanding. Schedule a rest day for yourself, take the day off work, and do whatever you can to make life easier on yourself. No matter what your schedule is like, your body is still going to be reverting a decent amount of your physical and mental energy towards menstruation. If you cycle falls on a week you know will be stressful, plan ahead by consuming more carbohydrate calories! Also, aim for 8-12 hours of sleep every night.

6. Heat it up!

Sometimes no matter how hydrated or fueled up we are, we can still get cramps! The best way to naturally deal with them is to apply heat and rest. Take a hot bath, grab a heating pad, or cuddle with your cat/dog/bunny. The heat will naturally promote muscle relaxation, blood circulation, and ease your pain.

7. Get light to moderate exercise.

Exercise is a key element in maintaining health, but during your cycle its best not too push it too much. Light to moderate exercise is recommended, including activities such as yoga, cycling, swimming, jogging or brisk walking. Exercise can promote blood circulation which can benefit menstrual flow and ease cramping. The key is not to over-do it and take a rest day it needed. When experiencing severe cramping, opt for restorative yoga postures, like this sequence here. Normal exercise routines can be resumed once the cycle is over.

8. Invest in a Menstrual cup.

Tampons and pads can not only be messy/toxic/drying/irritating, but both become economically and environmentally taxing as well. Menstrual cups are a reusable option that can hold 3X the amount of menstrual fluid without absorbing natural moisture, and are toxin free. Click here for more information!

Well there you have it; the solutions for naturally coping with menstruation!

Hope this information helps- I know it works for me!

Feel free to comment, question, or share this information!

Victoria

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Nutrition and Exercise

9/22/2014

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Nutrition and Exercise

Nutrition and exercise go hand in hand when it comes to achieving your health and fitness goals. In order to achieve your long term fitness goals, it's going to require daily commitment in the form of good dietary and lifestyle habits and a fun, but challenging exercise program.

Why do so many fall off the fitness wagon?

First thing is first, most people who start on an exercise program end up quitting at some point, and there are several reasons as to why that happens. Crash diets (low carbohydrate, low calorie), supplement and caffeine abuse, and overtraining are perhaps the most common causes for abandoning an exercise program, as their long term consequences create exhaustion, nutrient depletion, and even health problems. So why does this happen? Both "fitness experts" and many healthcare professionals will tell their clients that in order to lose fat, one must eat less and exercise more, and it is this advice that eventually leads to the exercise enthusiast's demise when it comes to achieving fitness and weight loss goals. Cutting calories or specific macronutrients (like carbohydrates) while increasing physical activity is the number one route to causing metabolic damage (or slowdown).

Minimizing caloric intake while increasing physical output will do a couple things at a physiological and physical level: remove water and electrolytes from the cells (dehydration, and initial weight loss), burn muscle and fat for fuel (slow metabolism), and deplete nutrient stores (malnourishment). Overtime, this creates adrenal exhaustion, chronic fatigue syndrome, metabolic damage (fat gain), digestive disorders (IBS, constipation), and hormonal imbalances (hypothyroidism, ammenorhea). Without adequate fuel, the body will never recover from any form of exercise, whether its strength training or cardiovascular sessions, so fitness can never be improved upon and actually gets worse as the stress from the exercise continues. The best way to reverse this situation is to consume enough calories on a regular basis and adopt a "smarter vs. harder", consistent exercise routine.

Nutrition

Achieving health and fitness goals are 80% about what you eat. This includes quality, quantity, and most importantly the type of food. Most experts will emphasize quantity, but recent studies indicate that the food itself is more important for health and weight management, regardless of the quantity consumed (www.nutritionfacts.org). Nutrition sources suggest that to maintain a healthy metabolism, a minimum number of calories need to be consumed on a daily basis. The general recommendation for active women is 2400 calories/day minimum and for active men, 3000 calories/day minimum. The majority of people, whether overweight or underweight generally do not consume enough calories to keep their metabolism running properly. On top of that, most people obtain the majority of their calories from fat, as opposed to carbohydrates. It has been shown that the leanest, fittest people in the world come from countries that consume carbohydrates as their main food/fuel source. These include African and Asian cultures who live predominately on corn and rice. Unfortunately, the Standard American lifestyle (SAD), which is based on the consumption of saturated fat, cholesterol, and refined/processed food is infiltrating nations worldwide and causing their rates of obesity, cancer, and heart disease to increase.

Nutrition and Exercise

In order to maintain long term health and fitness, one will need to keep their metabolism running strong, and that means staying hydrated and consuming adequate calories from the right sources. Mental and physical fatigue is one of the signs of "metabolic drop", indicating that the body needs both water, fuel, and rest in order to keep running efficiently.

The average adult requires a minimum of 3 liters of water/day, and more with physical activity or stress. For an optimized metabolic rate, the majority of food calories should come from plant-based carbohydrate sources (see Carbohydrate post). Plant-based carbohydrates, like fruits and starches (rice, potatoes, corn) provide the main source of fuel (sugar) for all cells of the human body, aid in post workout recovery (including muscle repair), and flood the cells with plenty vitamins, minerals, electrolyes, essential amino acids and fatty acids, fiber, and antioxidants. These vital nutrients also aid the body in waste and fat removal, maintaining adequate hydration, tissue repair, muscle building, and boosting immune function. Plant-based carbohydrate foods are also naturally low in total fat, and contain virtually no saturated fat or cholesterol. The combination of their high carbohydrate and low fat content is ideal for keeping the metabolism high and burning stored body fat.

Many people become concerned about their protein needs when exercising consistently, but the truth is that as long as enough calories are consumed on a daily basis, protein needs are easily met (see Protein post). Green leafy vegetables and legumes are great sources of plant-based protein, as well as many nutrients such as naturally occurring sodium, potassium, vitamin C, vitamin K, essential amino acids and fatty acids, antioxidants, fiber.

Exercise plays an important role in the uptake and utilization of nutrients into the cells of the body, improving its metabolic rate and cellular efficiency. Cardiovascular exercise aids in the removal of toxic waste from the lymphatic system, as well as tones and strengthens the heart, lungs, digestive system, and skeletal muscle by improving oxygen uptake and utilization. Strength training improves overall body strength by utilizing glucose and amino acids to aid muscle building, and enhance both recovery and metabolism. Strength training also helps to protect bones, joints, and ligaments from wear and tear. Breath-focused flexibility exercises, like yoga, increase oxygen intake into the cells, and aid the body's natural detoxification processes by releasing stored toxins from the tissues, joints, and muscles of the body, while building tone and keeping the body limber.

Losing Fat and Building Muscle

Decreasing body fat and increasing muscle mass are the ultimate aesthetic goals most people desire. When it comes to slashing body fat, a high carbohydrate, low fat, calorie sufficient diet combined with regular cardio and resistance training is the ultimate formula. Many people will disagree with a high calorie, high carbohydrate diet for fat loss, but as explained above, a low calorie, low carbohydrate diet leads to metabolic slow down and muscle wastage. The secret behind the high carbohydrate diet is that it's low in fat, creating a fat deficit (as opposed to a calorie deficit) as the fat burned during exercise is not replaced by the diet. While this process may take longer than traditional crash dieting weight loss methods, it results in permanent fat loss. A high carbohydrate, low fat diet also supports a high metabolic rate due to regular fuel and fluid intake, which in turn supports an ever increasing level of fitness.

A high carbohydrate, calorie sufficient diet also supports muscle growth, more so than a high protein diet. Carbohydrates are the main source of fuel for all body cells, but especially muscle cells. Muscle cells have the ability to store up to 2 lbs or 7000 calories worth of sugar in the form of glycogen, which they use for repairing and rebuilding their own structure. For muscle growth, it is more important to focus on consuming enough calories from your favorite plant-based foods, than to focus on protein loading. Protein loading can actually be detrimental to the body as it creates added strain on the kidneys and adrenals due to the high uric acid content.

Pre- and Post- Workout Meals and Timing

Ideally it's best to work out on an empty stomach, because you don't want the body to be busy digesting food (which requires energy) while you are training. Too much food or liquid in the system during an intense workout can also cause stomach cramps, or worse! If the exercise session is going to be longer than 1 hour, a small pre-workout snack (like a few dates, some fruit juice, or a banana) 30 minutes to an hour before the workout can provide enough fuel to get through the exercise without fatigue. Any workout less than an hour should not require pre-workout fuel unless adequate fuel has not been consumed the day before or within 3 hours of the workout session. For longer endurance sessions like marathon running or distance cycling, 1 date or a handful of raisins per hour during the exercise can provide adequate repletion fuel without taxing the system. The post-workout meal should be consumed 30 minutes to an hour after the session is completed to re-fuel and restore lost nutrients.

It's also important to stay hydrated before, during, and after exercise, but like with food, you don't want to drink so much before or during exercise that it interferes with the training. Opt for 1/2 to 1 liter of water upon rising, leaving about 10-20 minutes for absorption before training, and drink water as needed during training session, but not so much to cause cramps or sickness. The best time to re-hydrate is immediately after a training session, before the post-workout meal.

Exercise

Exercise is all about consistentcy. If you want to look like a bodybuilder, you have to train like one. If you want to look like a marathon runner, you have to train like one. Most people have fitness goals that include getting leaner, stronger, faster and becoming more flexible. Developing an exercise plan that meets your fitness goals is the key to achieving those goals and becoming fit long term. If you don't have a current exercise routine, find out what is it physically that you like to do! Go dancing, practice yoga, shoot hoops, ride a bike, do push-ups, or join a gym. The possibilities with exercise are endless, but the key is to have fun while being consistent with your routine. I recommend finding an activity that is challenging but enjoyable, and practicing it a couple times a week. As you become fitter, the exercise will get easier and you can increase the duration and intensity of the activity, or add a new activity! For beginners, it's be to best to ease into an exercise, than to go full force and injure yourself. Overtime, the body will adapt to the stress of the exercise, and become stronger, fitter, and more toned. Rest is also important when it comes to achieving fitness goals. Getting adequate sleep in the form of 8-12 hours per night and encorporating at least 1 day of active rest to your routine is vital to maintain metabolism, repair and rebuild, and prevent burning out from exercise.

Muscle and Metabolism

Building muscle via exercise and eating clean high carbohydrate, plant-based foods will guarantee an increased metabolism over time. Strength training and doing other forms of body weight exercises like calisthenics, plyometrics, and vinyasa yoga help to build lean muscle that increases the rate at which the cells burn calories, even while at rest. The key to achieving and maintaining a high metabolic rate is consistent exercise, adequate rest, and keeping the diet high in plant-based carbohydrates (fruits, vegetables, and starches) and low in fat.

Cardiovascular Exercise for Health

Standard recommendations suggest 20 to 30 minutes of moderate cardiovascular exercise, 4-5 days per week. This can include brisk walking, dancing, rebouding, jogging, or cycling; basically any activity that gets the heart pumping and induces a light sweat. Cardiovascular exercise is an excellent whole body works that pumps the lymphatic system (getting rid of excess fluid, fat, and toxins) while improving the functioning of all bodily systems. Consistent cardiovascular exercise combined with a low fat plant-based diet can ensure long term health, disease prevention, lean body weight maintenance, and a revved metabolism. To speed fat loss, try adding in 1-2 sessions of high intensity exercise like sprints, hill climbing, or plyometrics. These short, high intensity exercises can double fat loss results from exercise by boosting human growth hormone release, and increasing metabolism (see Video)!

Remember, the key to long term health and fitness is consistent lifestyle habits including adequate hydration, calories, exercise, sleep, sunshine, rest, and patience! All good things come to those who are...CONSISTENT!

As always, feel free to leave any comments or questions below!

"A body in motion, stays in motion", so keep moving to get that hot body of your dreams!

Victoria

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Immune Health 101

9/12/2014

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Immune Health 101

It's so important to keep your immune system functioning optimally. Daily lifestyle and dietary habits can be all the difference between experiencing excellent health or chronic illness. By following the preventative tips listed below, you can keep yourself healthy year-round!

1. Stay hydrated. Adults require of minimum of 2-3 liters of water per day. Water keeps the body hydrated and cleansed, which aids proper immune system functioning. Semi-clear urination every hour is a sign of adequate hydration. A body becomes more susceptible to illness when dehydrated.

2. Rest up! Adults require an average of 8-12 hours of sleep per night. Sleep aids the body in cellular nutrient absorption for recovery and repair of all systems, including immune, musculoskeletal, and neural. When stress levels are elevated, more sleep is needed. Too much stress and lack of sleep breeds immune deficiency which can lead to illness.

3. Eat ENOUGH fresh fruits and vegetables. Nine to 13 servings per day is necessary to keep the body healthy and illness/disease free. The nutrients, antioxidants, and fiber housed within fruits and vegetables provide nourishment, protection against free radical damage, reduce inflammation, keep blood pH balanced (7.4, slightly alkaline), and aid the elimination of toxic substances from the body. All of these factors assist in keeping the immune system running strong. Prebiotic foods such as bananas, beets, blueberries, sweet potatoes, mushrooms, artichoke, spinach, and brown rice provide nourishment for intestinal bacteria responsible for our initial immune barrier within the GI tract. Enjoy your produce raw or lightly cooked (steamed, baked) for maximum nutrition.

4. Avoid/minimize processed/refined food, high fat foods, and animal product consumption. Processed/refined foods, high fat foods (oils), and animal products all have an acidic affect on the body, creating the breeding ground for inflammation and bacterial overgrowth. These foods decrease the functioning of the immune system by using up precious nutrient stores (to buffer blood acidity), creating a cellular overload of toxins and damage, and providing the perfect food source for bacteria/fungi/viruses.

5. Keep the diet low in fat. A high fat (saturated fat, trans fat, omega-6 fatty acids found in animal products and vegetable oils) diet can result in chronic fatigue, lethargy, weight gain, inflammation, poor fitness, and poor nutrient utilization. When the diet is high in fat (and low in carbohydrates), the metabolism slows down favoring fat storage of all macronutrients (carbs, fat, protein) while it works to convert fat to fuel/glucose (a process known as gluconeogenesis). This process uses an excess of micronutrients and cellular energy to generate fuel from non-carbohydrate substrates, which in turn generates toxic byproducts known as ketones. Under normal conditions, the body burns carbohydrates for fuel, which is a much more efficient and less taxing process. Eat enough good carbohydrate foods, such as fruits, starchy vegetables, and whole grains to boost immunity, energy, metabolism and decrease inflammation, nutrient deficiencies, and prevent illness.

6. Exercise! Consistent, moderate exercise is one of the best ways to improve immune health and enhance the metabolism. Cardiovascular exercise (brisk walking, jogging, cycling, swimming, etc.) pumps the lymphatic system, aiding the elimination of toxic cellular byproducts. Pumping the lymphatic system daily can ensure that your immune system will have less cellular waste to deal with so you can experience optimal health on a regular basis. Also, be sure to consume sufficient carbohydrate calories in order to have enough energy to exercise!

7. Keep vitamin D levels normal. Vitamin D is a micronutrient involved in sustaining immune health. Low vitamin D levels have been found to be associated with an increased risk of illness and disease. If living north of Atlanta, Georgia, it is important that you maintain normal vitamin D levels via supplementation from October to March. If concerned about vitamin D status, check with a doctor and ask to have your level tested.

8. Avoid alcohol, tobacco, caffeine, and recreational drugs. These substances all acting as "nutrient stealers", causing vital nutrients to be drained from the body in order to combat their toxic nature, such as water, vitamin C, B complex vitamins, and serotonin. Their toxic burden on the immune system creates a chronic cycle of nutrient deprivation, thus making chronic users more susceptible to illness, disease, and immune deficiency.

What to do when you get sick

Even the healthiest of people can come down with illness for multiple reasons. Chronic dehydration, lack of sleep, too much stress, not so healthy dietary choices, and lack of exercise can jeopardize immune system functioning, setting the stage for illness and disease development. But before running to the doctor, there are a few things you can do naturally to boost your immune system and get healthy again without the use of prescription antiobiotics, over-the-counter medications, or vaccinations.

1. Drink MORE fluids. Now is the time to up your water intake to aid elimination of the illness from your body and support healing. Try adding lemon, ginger, or apple cider vinegar to some warm water for a nice soothing drink, or have your favorite caffeine free herbal tea. Coconut water is also an option as it is a great source of electrolytes to aid hydration, and it acts as a natural antibiotic.

2. Rest as much as possible. The body is going to be making serious healing/elimination efforts when you are ill, so taking some time off of your busy schedule can aid recovery efforts. Call off work, cancel appointments, and do whatever you can to keep yourself in bed. People who recover the fastest from illness are the ones who take the time to do so.

3. Simplify your diet. Fresh fruit smoothies, juices, and vegetable-based broth soups can keep you nourished, hydrated, and on the healing track when sick, without expending too much energy digesting heavier foods. Avoid all animal products (including dairy), processed/refined foods, high fat foods (oils), and excess sodium to speed recovery and boost immune function. Opt for whatever fruits or vegetables you are attracted to while sick, especially high vitamin C citrus fruits like oranges, water-rich melons, grapes, banana ice cream, and low sodium vegetable broth soups.

4. Opt for a natural antibiotic/antiviral. Garlic, ginger, onion, lemon, apple cider vinegar, and parsley can act as natural antibiotic/antiviral substances. Studies have shown garlic to be able to fight off antibiotic resistant strains of bacteria. These potent herbs can be added to fresh juices or soups for immune health.

5. Dose up on vitamin C. Vitamin C is the most potent water soluble antioxidant humans have circulating through their blood that enhances and supports a proper functioning immune system. The body is made up of 70% water, so keeping enough vitamin C rich foods in the diet daily is a must for disease prevention and treatment. Opt for fresh sources of vitamin C rich foods, such as fresh citrus fruits and juices, juicy melons, berries, grapes, or water-based cabbage/broccoli soups.

6. Get some vitamin D. One of the major indicators of vitamin D deficiency is decreased immune function, which can lead to illness, weakness, and a lowered metabolism. Opt for 10-30 minutes of sunshine daily or supplement if living in a sun-deficient climate (ie. Northeastern United States, October-March). The recommended daily value for vitamin D is 400 IU/day.

Well there you have it! Everything you need to know about how to stay healthy during flu season and what to do when you get sick! If you have any questions/comments, let me know in the comment section below!

STAY HEALTHY!

Victoria

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Understanding Dairy and Its Impact on Human Health

8/19/2014

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Understanding Dairy and Its Impact on Human Health

Dairy is a food group almost everyone living in industrialized society has grown up with. Butter on bread, cream in coffee, milk in cereal, yogurt with fruit, and cheese on everything. It is very rare to find a person who does not consume dairy foods on a regular basis, and even rarer to find someone who has yet to try them. But are dairy products really the health food we've been mad to believe? And are dairy products really necessary in the human diet? In this post we will explore what dairy is, the impact of dairy on human health, and dairy alternatives for everyday use!

What is dairy?

Dairy is the lactation product or milk that comes specifically from a cow. All mammals secrete milk as a food designed for nursing their young and assisting the expedited growth process of the offspring. Dairy is the most consumed source of milk in industrialized countries. Other forms of milk such as goat's milk and vegan sources like soy, hemp, almond, coconut milk, and banana milk are also consumed, but are not as commercially available or as mass marketed as dairy milk.

It is important to realize that every source of dairy that has made it to grocery store shelves and to your palate came from a cow that had recently given birth. No mammals, including humans, produce milk when they are not lactating, or after they have given birth. Milk is also designed to naturally assist with the large growth demands on the rapidly developing calf, allowing the animal to grow 3x it's body weight in a matter of months.

Dairy Nutrition

Milk and its by-products (cheese, yogurt, butter, cream) are naturally high in fat. It is the fat within the milk that assists with the large growth demands of a young calf and what appeals to most human palates. A single cup of whole milk contains 149 calories with 47% of the calories coming directly from fat. That same cup contains 8 grams of total fat, 4.6 g saturated fat, 24.4 mg of cholesterol, 7.7 g protein, and 0 grams of fiber. Processed dairy products, such as cheese and butter will have much higher total fat, saturated fat, cholesterol, and sodium contents. For just one slice (1 oz.) of cheddar cheese you will get 113 calories, with 75% of those calories coming from fat, 9.3 g of total fat, 6 g of saturated fat, 30 mg of cholesterol, and 174 mg of sodium. Cheese is one of the most fat gaining, addictive foods on the planet due to its high fat and sodium content. Butter contains a whopping 100 calories comes from just 1 tablespoon, with 100% of those calories coming from fat, 11.5 g of total fat, 7.3 g of saturated fat, and 30.5 mg of cholesterol. Aside from the fat content, dairy products lack several health promoting nutrients. They contain little to no fiber, antioxidants, vitamin C, vitamin E, vitamin K, B6, niacin (B3), folate, manganese, iron, copper, and potassium.

Lactose Intolerance

Lactose intolerance is a condition that results from the inability for the small intestine to digest or breakdown the sugar lactose. Lactose is a type of sugar found in milk and dairy products, including human breast milk. In order to digest lactose, the small intestine needs to create the enzyme lactase. Most humans lose the ability to digest lactose between the ages of 2 and 5. Symptoms of lactose intolerance include abdominal bloating, gas, abdominal cramps, diarrhea, and vomiting. It is estimated that 75% of the world's population is lactose intolerant.

Dairy and Calcium Balance

One of the main reasons people believe dairy is a necessary component in the human diet is due to its calcium content, specifically for bone health. Gram for gram, milk has a higher percentage of calcium than most foods, but at what cost to the human body? Studies suggest that increased dairy intake does not correlate with increased calcium levels/ In fact, in one study the girls who consumed the most dairy had the highest risk of stress fractures. It is theorized that the protein casein within milk hinders calcium absorption, and promotes calcium loss from the bones due to it's acidity.

Plant foods generally contain a lower percentage of calcium per gram than dairy products, but nevertheless are a great source of calcium without potentially acidic byproducts. Almonds, citrus fruits, cruciferous vegetables (broccoli, kale, cabbage), leafy greens (romaine), soybeans, flax seeds, chia seeds, legumes/beans, sesame seeds, figs, cherries, bananas, dates, mulberries, leeks, onions, avocado, asparagus, butternut squash, sapotes, raspberries, blackberries and dried fruits are all great sources of plant-based calcium. A value of 600 mg of calcium from calcium containing plant foods is recommended per day.

What else is in Dairy?

Humans are the only species of mammals that continue to consume dairy from another species, and well after being weaned from mom. While the overall nutrition of dairy gives us an idea of where the obesity epidemic comes from, what are the other consequences of consuming the milk product of another species?

When a cow is lactacting, just like a human, she is secreting growth hormones into in milk. These growth hormones also assist the growing calf with development into a full grown cow. Humans that regularly consume dairy can experience weight gain, acne, allergies, eczema, psoriasis, and other hormone-related side effects.

Dairy milk is also loaded with pus or mucus, which can increase a person's risk of developing infectious disease (cold, flu, virus) even after the milk has been pasteurized.

Any dairy products coming from factory farms (including organic) has the potential to be loaded with additional hormones, antibiotics, and pesticides.

Raw dairy contains the same nutritional profile as pasteurized dairy, only it hasn't been pasteurized or heated. This means that it contains all of its enzymes in tack, but will go rancid faster and has a higher risk of pathogenic contamination.

Health Risks Associated with Dairy Consumption

Dairy consumption has been linked to a number of different health problems including allergies, lactose intolerance, sinus problems, ear infections, immune system deficiencies, frequent colds/flus, anemia, diabetes (type 1 and 2), obesity, acne, skin disorders (eczema, psoriasis), inflammation, osteoporosis, rheumatoid arthritis, high blood pressure, heart disease, cancer, digestive disorders (IBS, constipation, diarrhea), and candida.

Dairy and Digestive Health

Leaky gut syndrome, a symptom of candida, is believed to be the result of animal product consumption, including dairy. It is believed that the animal foods cause the gut lining to become leaky, allowing bacteria to enter the blood stream producing widepspread toxemia and inflammation. It is best to avoid all animal products, including dairy if experiencing digestive issues or candida symptoms. It is a popular myth that yogurt will benefit the digestive track due to it's bacterial content. Prebiotic rich foods, such as bananas, blueberries, spinach, and beets can aid in rebalancing and repopulating the gut with good bacteria.

Ditching the Dairy

Due to the onslaught of scientific information making its way to the surface concerning dairy products and human health, it is highly suggested to start reducing/limiting dairy intake, and opting for plant based alternatives.

Plant foods naturally contain high levels of vitamins, minerals, antioxidants, and fiber that are designed for human consumption and utilization. Plenty of cheese alternatives exist, including soy, nut, and seed options. Nutrient needs can also be met consuming plenty of fruits and vegetables! The key to success on a plant-based diet is consuming enough plant foods to meet nutrient requirements.

Plant-based Dairy Alternatives

Great Dairy Alternatives Include: Almond milk, Rice milk, Oat milk, Flax Milk, Quinoa Milk, Hazelnut Milk, Hemp milk, Soy milk, Coconut milk, Coconut Yogurt, Soy Yogurt, Coconut Ice Cream, Cashew milk and cheese, Daiya products

If you need help making the switch to a plant-based diet, leave me a message at the Contact page!

Victoria

References:

Cronometer: http://www.cronometer.com

Milk Supply Safety: http://nutritionfacts.org/2012/04/25/mad-cow-california-is-the-milk-supply-safe/

Calcium Intake and Osteoporosis: http://www.ncbi.nlm.nih.gov/pubmed/23217270

Leaky Gut Theory of Why Animal Products Cause Inflammation: http://nutritionfacts.org/video/the-leaky-gut-theory-of-why-animal-products-cause-inflammation/

Acne Promoting Effects of Milk: http://nutritionfacts.org/video/the-acne-promoting-effects-of-milk/

Lactose Intolerance: http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0001321/

Health Concerns About Dairy Products: http://www.pcrm.org/health/diets/vegdiets/health-concerns-about-dairy-products

Dairy: 6 reasons you should avoid it at all costs: http://www.huffingtonpost.com/dr-mark-hyman/dairy-free-dairy-6-reason_b_558876.html

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Good Fats vs. Bad Fats

6/26/2014

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Good Fats vs. Bad Fats

Fat has gotten both good and bad reputations from the media over the past decade, with some of the information contraindicating the other. One day high fat diets are good for you, the next day, they are not. There is also the popular debate about butter, which flip-flops from a bad to good fat just as frequently as the next new fad diet comes and goes. So what is the truth about fat, and how much do we need to be healthy? Stay tuned because you are about to find out!

What is Fat?

The simplest unit of fat is the fatty acid, comprised of a straight hydrocarbon chain terminating with a carboxylic acid group. The significance of the fatty acid is that it contains a polar, hydrophilic (water-loving) end, and a non-polar hydrophobic (water-hating) end, rendering fat molecules insoluble (or non-dissolving) in water. This property makes digesting fats more complicated, requiring specific enzymes and acids (bile) to be broken down and absorbed into the body.

Fatty acids are classified according to their chain length and number of double bonds. Saturated fats are long chain fatty acids with no double bonds. Unsaturated fatty acids are characteristically shorter in length (than the saturated fat), and contains at least one carbon-carbon double bond. Monounsaturated fatty acids contain only one carbon-carbon double bond (omega-9 fatty acids, and polyunsaturated fatty acids contain at least 2 or more carbon-carbon double bonds (omega-3 fatty acids). Triglycerides are the main storage form of fatty acids found in adipose tissue within the body.

Fat Facts

Fats or lipids classify many different compounds. The major role of fat within any biological organism is to serve as insulation, protection, and energy storage. Dietary fat is the main storage form of energy beyond glycogen, can be found as triglycerides in the adipose tissue in all animals, and constitutes the cellular membrane (phospholipid bilayer) of all living organisms. All foods contain varying amounts and types of fat. Fat supplies the most concentrated source of dietary calories, accounting for 9 calories (units of energy) per 1 gram of fat. Due to it's complex structure and energy density, the human body favors fat storage over using it for fuel. Chronic consumption of excess dietary fat quickly becomes the stored fat on our bodies.

How much and what kind of fat in the diet will have a large impact on the health of an individual. The typical Standard American Diet (SAD) is riddled in large amounts of saturated fat, trans fat, cholesterol and omega-6 fatty acids, which increase a person’s risk for developing numerous chronic health problems including heart disease, diabetes, kidney and liver disease, cancer, obesity, thyroid disorder, autoimmune dysfunction, inflammatory diseases, and acne. For optimal health, it is best to take in limited amounts of good dietary fats, and to avoid a high fat diet in general.

The BAD fats: Animal products and refined oils

Saturated Fatty Acids

Saturated fats are characterized by their ability to remain solid at room temperature, as well as their capacity to burn (oxidize) slower than unsaturated fatty acids. Long chain saturated fats are extremely difficult to break down in the human body, and are often the first to be stored as adipose (fat) tissue.

Sources of long chain saturated fatty acids are found almost exclusively found in animal products, like meat, cheese, butter, eggs, poultry, fish. Some plant foods do contain small amounts of saturated fatty acids (coconut, nuts, peanuts, palm kernal oil).

Coconut oil is a plant-based fat made of 100% short/medium chain fatty acids. It is the only recommended oil to use for cooking due to it's ability to burn clean and slow. It is also handled fairly easily by the body in terms of digestion compared to long chain saturated fats, such as butter.

Excessive intake of saturated fats can be extremely detrimental to health, as has been linked to elevated cholesterol (LDL and total), increased blood pressure, and abdominal obesity; all of which are all major precursors to heart disease, diabetes, hormonal and immune dysfunction, and cancer. It is recommended that saturated intake not exceed 10% of an individual’s total daily calorie intake, or less than 20 grams/day.

*Cholesterol is not an essential dietary component; it is manufactured by liver cells and extrahepatic tissue (approximately 1g/day). Dietary cholesterol directly contributes to elevated total cholesterol and LDL, predisposing an individual to heart disease. The American Dietetic Association recommends a total cholesterol intake of less than 200 mg/day.

Trans Fat

“Trans” fatty acid is the classification denoted to a fatty acid that has undergone the process of hydrogenation. Hydrogenation is a chemical process in which hydrogen bonds are infused into an unsaturated fatty acid (such as vegetable oil), changing its natural cis-configuration to a trans-formation. A trans-bond will allow the fatty acid molecule to extend into a linear shape (as opposed to a U-shape), rendering the trans fatty acid to be extremely stable at room temperature. This quality allows food products containing trans fats to have an extended shelf life.

Trans fatty acids include partially hydrogenated fats and oils such as margarine, shortening, vegetable (frying) oils, and spreads. Trans fats are typically found in packaged, processed, and fast foods. Examples of trans fat containing foods include cakes, cookies, muffins, margarine and other vegetable oil-based spreads, crackers, doughnuts, pizza, French fries, fried foods, and chips. The average American consumes an estimated intake of 8.1 grams of trans fat per day, found in foods consistent with the Standard American Diet (SAD). Studies have indicated that trans fatty acids have the ability to raise total cholesterol and LDL levels, and decrease HDL levels. Any individual that consumes food items containing trans fat are at an increased risk for developing heart disease, diabetes, hormonal imbalances, and cancer.

The GOOD fats: whole plant foods

Unsaturated Fatty Acids

Unsaturated fatty acids are found predominantly in plant foods, and include both monounsaturated and polyunsaturated fatty acids. These fats are typically liquid at room temperature, and oxidize (degrade) quickly when exposed to light and heat. Unsaturated fatty acids become toxic when cooked, so it is best to use them cold as condiments to cooked dishes and salads. Monounsaturated fatty acids are found in avocado, olives (olive oil), almonds, peanut butter, nuts, seeds, and most plant oils (sunflower,sesame, canola, and safflower). Polyunsaturated fatty acids are concentrated in foods like hemp seeds, chia seeds, flax seeds, but are also found in smaller dosages in green leafy vegetables and fruits.

Essential Fatty Acids

Polyunsaturated fatty acids include the essential fatty acids; linoleic (omega-6) and alpha-linolenic (omega-3). Essential fatty acids cannot be synthesized by human cells so they must be provided by the diet. Both omega-3 and omega-6 fatty acids exert major roles functional roles in growth and development, particularly of the brain, heart, skin and hair, bone, immune function, metabolism, reproductive organs. Omega-3 fatty acids exert natural anti-inflammatory properties, while omega-6's tend to be pro-inflammatory when taken in excess. The SAD diet typically contains up to 25x more omega-6 fatty acids compared to omega-3's, promoting widespread inflammation throughout the body. The ideal dietary ratio for the essential fatty acids is 1:6, omega-3:omega-6.

Foods high in omega-3 fatty acids include fruits, vegetables (especially leafy greens), flax/hemp/chia seeds, walnuts, and some whole grains. Omega-6 fatty acids can be found in mostly in nuts/seeds and their oils, corn and corn products, as well grains (especially processed and refined). Gamma-linolenic acid another type of fatty acid created from linoleic acid (omega-6), and has been shown to reduce inflammation. Sources of gamma-linolenic acid include evening primrose oil, borage oil, and black currant seed oil.

Omega-3 fatty acids have become very popular due to their anti-inflammatory properties and heart-health benefits. The long chain omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are synthesized from the short-chain, alpha-linolenic acids (omega-3s). EPA and DHA are necessary for both immune, heart, and brain health.

High Fat Diets for Health?

High fat diets like the Atkins diet, Paleo diet, and standard American diet are very damaging to a person’s health. These diets recommend consuming high levels of fat, including both saturated fat and cholesterol. Whenever dietary fat is consumed in excess of need, it is first converted directly to adipose tissue, until conditions are right for the storage fat to be burned for fuel. In the instance of insufficient carbohydrate/calorie intake, such as with high fat/protein, low carbohydrate diets (Atkins and Paleo), fat and protein become the primary fuel source for the body. This energetic shift causes the metabolic machinery of the cells to switch to a mode known as gluconeogenesis, in order to create glucose (fuel) from non-carbohydrate substrates (fat, protein). The biochemical process of converting fat molecules to fuel is extremely energy demanding and inefficient compared to glycolysis (simple sugar burning). The physiological consquence of converting fat to fuel results in an overall decrease in metabolic rate (similar to starvation), the ketosis (toxic by-products of fat metabolism), malnutrition, and chronic dehydration. While these diets may result in short term weight loss (mostly water weight), they are not sustainable long term health and can result in organ failure (kidney/liver), depression, hypothyroidism, weight gain, heart disease, diabetes, and cancer.

Eating Fat for Health

Low fat diets are the most ideal for optimal health and vitality, but that doesn’t mean plant-based fats should be excluded from the diet. It's important to focus on consuming plant fats as is found in fruits, vegetables, nuts, and seeds as opposed to oils. Studies have shown that overtly fatty plant foods consumed in their whole, fresh state, exert thermogenic properties due to their high antioxidant, fiber, and phytochemical content (check out this video). Nutritionally, plant fats take priority over animal fats due to their lack of saturated fat, cholesterol, and trans fat. Whole plant fats also contain more nutrients, fiber, less total fat, higher amounts of omega-3 fatty acids, and more antioxidants per gram consumed compared to animal fats. Keep in mind also, that ALL foods contain some amount of fat. The chart below shows the varying percentages of fat in the most commonly consumed foods.

Fat % in Standard Foods

·         Lean Beef- 30% fat

·         Skinless chicken- 23% fat

·         Cheese- 60-80% fat

·         Butter, margarine, oils (including vegetable)- 100% fat.

·         Grains, beans, fruits, vegetables- <10% fat

How much Fat do I need to be Healthy?

Only approximately 2% of total daily calories are required to fulfill essential fatty acid demands within the human body, which is enough to maintain health, hormone regulation, as well as provide the parts necessary for protection/insulation. The American Dietetic Association (ADA) recommends a total fat intake less than 30% of total daily calories, with a saturated fat intake less than 10%. Although, many plant-based doctors recommend a dietary fat intake between 5-15% for optimal health.

For weight loss, pre-existing health conditions (heart disease, diabetes, cancer), or for optimal athletic performance (especially for endurance athletes), it is recommended to consume 5-10% of total daily calories come from fat, aiming for 30 grams or less of total fat per day.

The best way to figure out how much fat you are getting in your diet is to visit www.cronometer.com and start tracking your food intake TODAY! Most people have no idea how much or what kind of fat they consume on a daily basis. Cronometer will show the complete nutritional content of individual foods consumed as well for fat calories and grams of total fat, saturated fat, trans fat, mono- and polyunsaturated fatty acids, as well as the essential fatty acids. If you have any questions please leave them in the comments below!

Victoria

References:

Fat in your diet. http://www.pennmedicine.org/health_info/nutrition/fat.html

Gropper, Smith, Groff.Advanced Nutrition and Human Metabolism. 5th Ed.

https://www.drmcdougall.com/misc/2007nl/aug/oils.htm

http://www.mayoclinic.com/health/trans-fat/CL00032

http://nutritionfacts.org

http://www.cronometer.com

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Immune Health 101

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Understanding Dairy and Its Impact on Human Health

Understanding Dairy and Its Impact on Human Health

Good Fats vs. Bad Fats

Good Fats vs. Bad Fats

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