Category: Plant Based Nutrition

How many calories do YOU need per day?

10/25/2014

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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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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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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FIBER-to-GO!

5/12/2014

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FIBER-to-GO!

Plant Foods High In Fiber

If there is a miracle nutrient for ensuring long term weight loss and optimal health, it would be fiber! Fiber is one of the most underrated of the macro-nutrients, and is often not referred to as a nutrient at all. Nutritionally, fiber resides in a category of its own, and its importance for optimal health is of great value. Even though its not absorbed by the body for energy or repair work, fiber is a vital component for proper digestion, elimination, blood sugar regulation, heart health, and fat loss.

What is fiber?

First and foremost, fiber is ONLY found in plant foods (fruits, vegetables, grains, legumes/beans, nuts/seeds). Fiber is the non-digestible part of the plant that passes through the digestive tract without breaking down completely. It can be separated into two categories: insoluble and soluble.

Insoluble Fiber

Insoluble fiber is found within the skin or hull of fruits, vegetables, beans, grains, nuts and seeds. This type of fiber does not break down in water and acts like a brush, sweeping away undigested food stuffs, and adding bulk to stools. Foods containing insoluble fiber include bran, whole grains, raw fruits and vegetables, green leafy vegetables, sprouts, legumes, seeds, and nuts. Examples of foods high in insoluble fiber include: wheat bran, whole grains, corn, nuts/seeds, beans/lentils, berries, grapes/raisins, cherries, pineapple, peaches, melons, citrus fruits, dates, prunes, whole peas, green beans, bell peppers, egg plant, apples, pears, celery, onions, cabbage, broccoli, cauliflower, tomatoes, cucumbers, alfalfa sprouts, and fresh herbs. Since insoluble fiber does not dissolve in water, it is often eliminated from the body still in tact, meaning that you should be able to see the corn, berry seeds, or nuts that you previous ate in your poo!

Soluble Fiber

Soluble fiber is found beneath the skin or hull of fruits, vegetables, grains, and beans. This type of fiber breaks down in water and swells, becoming a soft "gel" like consistency. Soluble fiber is like a soft sponge in the colon, and exerts the ability to regulate the gastrocolic reflex and absorb toxins, diluting them in its watery milleu. Soluble fiber can be found in fruits, vegetables, grains, legumes, and some seeds. Examples of foods high in soluble fiber include: rice, pasta/noodles, oatmeal, barley, french/sourdough bread, quinoa, soy, corn meal, potatoes, carrots, yams, sweet potatoes, squash, mushrooms, avocados, bananas, applesauce, mangoes, and papayas. Foods rich in soluble fiber (compared to insoluble) are the easiest foods on the bowels, making them the best for irritable bowel syndrome (IBS). *For more information about IBS please visit http://www.helpforibs.com/.

Health Benefits of Fiber

Colon Health

Got Constipation? Eat more Plants!

Fiber has some major health benefits that can only be experienced by consuming foods that contain fiber (plant foods). The main role of fiber in the body is to ensure proper bowel functioning and integrity by promoting bowel regularity. Fiber does this by inducing bowel contractions (peristalsis) while it sweeps away undigested food waste and debris in the colon following a fiber rich meal. The constant removal of waste and undigested food from the body is vital for colon health, immune health, and preventing diseases such as colon cancer. High fiber plant foods also decrease the total transit time of food in the colon, allowing waste to be removed quickly and efficiently. Also, the less protein and fat contained in a meal, the faster the food will move through the body. Normal bowel regularity translates to roughly 2-3 bowel movements/day.

Without adequate amounts or the right kinds of fiber, a person may be subject to frequent bouts of constipation or diarrhea, which is typical among low carbohydrate dieters, or anyone on the Standard American Diet (SAD). Foods devoid of fiber include high protein/high fat foods like meat, poultry, fish, dairy, eggs, oils, fried foods, and heavily processed/refined carbohydrates (cookies, cakes, chips, etc). These zero fiber foods require adequate amounts of dietary fiber in order to be properly eliminated from the body. Chronic constipation equals a longer transit time, and a longer transit time can increase risk of chronic disease and poor immune health. Undigested proteins and fats left in the colon will ferment and putrefy in the colon, eventually contributing to tumorous growths and cancers.

Consuming adequate amounts of fluid (aka staying hydrated) is also vital for ensuring proper bowel function. Too much fiber without enough fluid can be a spell for constipation as well. *See water post for more information.

Gut function and Immune Health

Our digestive tract is the gateway to our immune system, as it is the first place the food we consume interacts with our bodies. The colon is laced with probiotic (friendly) gut bacteria that play a major role in the breakdown of foods, absorption of nutrients, and provide a line of defense for the immune system. Without these probiotic bacteria, we become susceptible to allergies, food sensitivities, harmful bacteria, and viruses. Many foods, medications, and lifestyle habits can disturb and kill off our gut flora including alcohol, coffee, caffeine, laxatives, antibiotics, prescription medication, low carb diets, animal products (including yogurt), carbonated beverages, chemical preservatives, calorie restrictive diets, juice cleansing, water fasting, tobacco, recreational drugs, colonics, and stress. Once the colonies of probiotic bacteria in the gut are depleted, symptoms can arise including: constipation, diarrhea, gas, bloating, hives, allergies, rashes, eczema, candida, malnutrition, weight gain/loss chronic colds, and chronic stress. Consistent and adequate consumption of prebiotics or high fiber plant foods are the solution to restoring probiotic bacteria back to healthy levels, and eliminating the symptoms of poor gut health. Prebiotics nourish the probiotic bacteria in the colon so that they can repopulate and restore themselves back to healthy levels. Examples of prebiotics include blueberries, spinach, bananas, sweet potatoes, and rice. Once probiotic bacteria are restored to optimal levels, both gut and immune function become highly efficient.

Blood Sugar Regulation

Fiber is one of the most important factors for ensuring normal blood sugar levels. The fiber within plant foods controls and slows the release of sugar into the blood stream (following a meal), allowing for a gradual and prolonged release of sugar as opposed to a sudden spike in blood sugar, followed by a crash. Most people run into blood sugar issues by consuming large amounts of high sugar, high fat, high protein, low fiber foods on the regular.

Contrary to popular belief, high fat/high protein foods delay the uptake of dietary sugar into the cells, keeping it trapped in the blood stream for extended periods of time, triggering a sustained response from the pancreas to secrete insulin. Under normal conditions (low fat, plant-based diet), ingested sugar requires little to no insulin to transport the sugar out of the blood stream and into the cells for energy production. Insulin-resistance eventually results from sustained high blood sugar (due to excess fat and protein consumption), as the functioning of the pancreas gets exhausted overtime and ceases to secrete insulin. Type II diabetes (or insulin resistance) can easily be reversed by discontinuing the intake of high fat/protein foods, heavily processed/refined carbohydrates, and adopting a plant-based, low fat, high carbohydrate, high fiber dietary lifestyle. *For more information, check out the carbohydrate blog post!

Heart Health and Weight Loss

Fiber has the ability to prevent/reverse heart disease and aid fat loss by expediting the removal of fat from the body. Everyday, small amounts of fat and cholesterol are excreted into the colon via the bloodstream, more-so when following a low fat, plant-based diet combined with regular exercise. Fiber binds to and eliminates the excreted fat and cholesterol, which attributes to a gradual decrease in body fat composition and blood lipid levels over time. The lower the diet is in fat, and the higher the intake of fiber, the more food, waste, and fat can be removed from the body, aiding in keeping the belly flat and body lean. The key to sustained fat loss and cholesterol regulation is consuming a high carbohydrate, high fiber, low fat, plant-based diet. Diets containing excess cholesterol and fat (both saturated and unsaturated) are not necessary for optimal health and are the main contributors towards the development of heart disease, cancer, diabetes, obesity, inflammatory diseases, and hormonal disorders.

How much is ENOUGH fiber?

The American Dietetic Association (ADA) suggests an intake of 25 grams of fiber/day, but this value should be considered a minimum. The more fiber in the diet, the more you will guarantee optimal colon health over time. The best sources of fiber are low fat, plant-based foods such as whole fruits, vegetables, whole grains, and beans. The best dietary approach for ensuring long term, optimal health is a high fiber, high carbohydrate, low fat, plant-based diet. Go to www.cronometer.com to start tracking your fiber intake today!

A Word of Caution: If you are new to a high fiber diet, start small. Increasing dietary fiber too quickly can result in gas, bloating, and cramping. Be sure to consume more water as the fiber increases in your diet!

Eat UP!!

Victoria

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The Controversial Carbohydrate

4/9/2014

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The Controversial Carbohydrate

www.vegsource.com

In the past decade, carbohydrates have received quite the reputation; blamed for rising rates of obesity, diabetes, heart disease, cancer, and loads of other health problems. The truth is that carbohydrates are quite arguably the most vital nutrient for human health. They are the main source of fuel for every cell in the human organism, and the only fuel source utilized by brain. Carbohydrates are also essential for building muscle, aiding fat loss, maintaining hydration levels, fueling repair and detox mechanisms, regulating digestion and blood sugar concentration, supplying micronutrients and antioxidants, and providing new carbon atoms for DNA. In this blog post we will be exposing the truth about carbohydrates, including everything you need to know about them and why they've been bashed in the past!

Low Carb vs. High Carb

With the onslaught of low carb, high protein/fat diets promoted by the media, dieting industry, fitness industry, and many healthcare professionals, it's easy to believe that carbohydrates are responsible for poor health and weight gain. Ironically, most people living in Westernized societies do not consume enough carbohydrates on a daily basis to meet physiological requirements. On average, people living in America, Canada, Australia, Brazil, and Europe consume 30% or more of their daily calories from protein and 50% or more from fat, leaving a meager 20% or less calories coming from carbohydrates.

When carbohydrates are intentionally restricted from the diet, it's easy for protein and fat to become the main source of fuel and calories, but these marcronutrients hinder metabolic function and increase a person's risk for developing nutrient deficiencies, obesity, kidney/liver disease, hypothyroidism, heart disease, diabetes, cancer, osteoporosis, high cholesterol, high blood pressure, and candida. Other health disturbances associated with a low carbohydrate diets includes headaches, fatigue, hypoglycemia (low blood sugar), irritability, weight gain, depression, dehydration, constipation, anxiety, mood swings, irrational behavior, insomnia, hormonal imbalance, and vision problems.

For thousands of years, cultures around the world thrived on carbohydrate based diets of potatoes, corn, rice, fruit, barley, and wheat. Obesity, heart disease, and other diseases of opulence occurred solely among the royal or wealthy who had access to and could afford animal-based foods. Disease was virtually non-existent in the societies consuming the majority of their calories from plant-based carbohydrates. Today, the leanest and disease free people of the world can be found in rural areas such as China and Africa, where the diet consists of 80% or more carbohydrates and little to no animal foods.

What is a Carbohydrate?

A carbohydrate is an organic compound consisting of carbon, oxygen, and hydrogen. Hydrogen and oxygen are represented in the same ratio as water (H2O), with a carbon backbone holding everything together, hence the name carbon-hydrate or watered carbon. Carbon makes up roughly 18% of the human body, falling behind it's friends oxygen and hydrogen. The basis of organic (living) chemistry is carbon, as it is an essential component of life.

The primary function of carbohydrate is for it to be broken down to single glucose molecules, and then further broken down during the TCA (tricarboxclic acid) cycle for the chemical generation of cellular ATP for energy production, fueling all cells within the human body. The other function of carbohydrate within the human body is heat production and the manufacture of structural units including the sugar based molecule DNA. There are four primary forms of carbohydrate including sugar, glycogen (stored sugar), starch, and cellulose (fiber). Glucose (blood sugar) and fructose (fruit sugar) are the simplest dietary forms of carbohydrate (known as monosaccharides), containing only 3-7 carbon atoms. Because of their simple structure, glucose and fructose are easily broken down and utilized as the main source of fuel for all cellular processes within the human body. Larger carbohydrate molecules known as disaccharides (sucrose) and polysaccharides (glycogen, starch) contain two or more monosaccharides joined via dehydration synthesis. Starch (the stored form of carbohydrate in plants) molecules can contain tens to hundreds of monosaccharides, which are broken down in the body through hydrolysis (adding water) to their constituent glucose molecules to be utilized for energy production. Cellulose, or fiber, is the part of the cell wall in plants that cannot be digested by humans but aids the movement of food through the intestine (see Fiber blog).

Carbohydrate Metabolism

Glucose can be metabolized in two ways, anaerobically or aerobically, depending on its location within the body and the cells. For example, mitochondria within muscle cells burn glucose in the presence of oxygen (oxidative phosphorylation-aerobic), while red blood cells convert glucose into energy without oxygen (glycolysis-anaerobic). Muscle cells require and burn the most glucose (85% of total blood sugar), using it to fuel all physical activity. While muscle cells prefer to burn glucose in combination with oxygen, they are capable of burning it without oxygen, which can result in lactic acid build up. The body also has a build-in carbohydrate storing mechanism, where un-used glucose is stored as glycogen in the liver and in muscle tissue. If this mechanism did not exist, we would have to constantly be consuming carbohydrate rich foods in order to maintain normal blood-sugar levels.

Blood glucose levels are regulated by an intricate homeostatic system that signals when too little or too much sugar is in the blood. Since glucose is required for all metabolic processes, it is imperative that blood sugar levels are balanced at all times. Major players involved in blood sugar regulation include the liver, which maintains normal blood glucose concentrations, and the pancreas, which secretes insulin when glucose levels are elevated to aid uptake into the cells. Under normal conditions (not starvation or ketosis), the body efficiently burns glucose for fuel, maintains normal blood sugar levels, and stores excess glucose as glycogen in muscle and liver cells, A decent amount of glucose is usually lost as body heat as well, which is why when someone switches from a low carb diet to a high carb diet they experience an increase in body temperature (and blood flow). This is a sign that the body is efficiently converting carbohydrate to usable fuel and releasing what it's not using as heat.

Glucose and the Brain

Glucose is the only fuel source used by neurons, or brain cells. Neurons are in constant communication with each other, making them the most metabolically active of all cells within the human body. They are responsible for directing the manufacture of enzymes and neurotransmitters, the repair and rebuild of worn out cell/tissue structures during sleep, and sending out bio-electric signals responsible for communication throughout the entire nervous system to maintain homeostatic feedback loops. These cells require twice the amount of energy than any other cell in the human body, with the brain consuming roughly 20% of the total daily caloric intake of carbohydrates. By limiting carbohydrates (or simply not eating enough of them), brain function also becomes limited; fatigue and brain fog are the first symptoms of carbohydrate inadequacy. Unlike liver and muscle cells, neurons lack the ability to store glucose, so a constant influx of glucose must be available at all times to ensure optimal brain functioning. More glucose is required for complex mental processes such as thinking, learning, memory, concentration, working, reading, analyzing, stress, and emotional stability. One of the most important neurotransmitters, serotonin which plays an important role in keeping depression at bay is supplied and balanced by sufficient carbohydrate intake.

Glucose and Diabetes

For years, type 2 diabetes (insulin resistance diabetes) has been blamed on carbohydrates, which couldn't be any farther from the truth! Metabolic syndrome, the precursor to type 2 diabetes (as well as heart disease and stroke) is characterized by elevated blood pressure, elevated blood glucose levels, elevated LDL cholesterol and low HDL cholesterol, central or abdominal obesity, and elevated blood triglycerides. This condition is almost 100% the result of a poor diet and lack of exercise (some genetics involved but influenced strongly by diet). Diets high in saturated fat, animal protein, refined oils, highly refined processed foods, and low in carbohydrate and fiber (typical of the Standard American Diet-SAD), are the major contributors to this health epidemic. It is not the carbohydrates, to blame, but the choice of food itself. Most people associate donuts, french fries, cookies pasties, ice cream, pizza, and milk shakes as high carbohydrate foods when they are actually high in fat. It is also popular to turn a high carbohydrate food like potatoes or pasta into high fat foods by adding cream, meat, and butter. When foods high in both fat and high in carbohydrates are consumed, the result is blood sugar fluctuations because the sugar is unable to leave the blood stream due to the large fat molecules. This combination causes blood sugar levels to spike and stay spiked, resulting in prolonged insulin release. Overtime, the pancreas can stop producing insulin due to overuse.

Type 2 diabetes is a disease caused by fat toxicity in the organs: the muscles, pancreas, and liver. It is also a disease of malnourishment because the cells become unable to receive sufficient glucose. "Feast in the midst of famine", when too much sugar is in the blood stream, but not enough is converted into energy to meet up cellular demands. This would be a metabolic situation in which all foods consumed are converted to fat because the body thinks it's starving. Mistakenly, most patients are placed on a low carb diet following a diabetes diagnosis, which means high fat and high protein. This kind of diet masks the symptoms associated with diabetes, but maintains the patient in a malnourished and ketogenic state, further hindering an already compromised kidney function (hence the high blood pressure), and making it impossible for the pancreas to recover due to lack of glucose calories. The Solution? A low fat, low protein, HIGH CARBOHYDRATE diet! The goal is to repair pancreatic function, not shut it off, and the only way to do that is by consuming a diet sufficient in carbohydrates. The phytochemicals and nutrients in high carb, plant-based diet (low in sodium) aid in the repair process, while not over taxing the kidneys. As a result, the body responds to the sufficient calories, carbohydrates, and good nutrition and starts to work properly again.

Good Carbs vs. Bad Carbs.

Now that you are aware of the importance of carbohydrates in the diet, lets chat about the ones you should eat!

Good Carbs: Whole Food, Plant-based

Good carbohydrates are found in low fat, low protein, plant-based foods, including:

Whole grains: rice (brown, red, black, jasmine, basmati, etc.), whole wheat, barley, oats, quinoa, millet, amaranth, minimally processed breads (like Ezekiel) and pasta (whole grain, wheat, corn, rice)

Fruits: bananas, grapes, peaches, papaya, jackfruit, dates, mangoes, apples, pears, berries, cherries, melons, citrus

Starchy vegetables: potatoes, sweet potatoes, corn, winter squash (butternut, acorn, etc), carrots, peas, beets, parsnips, rutabagas

Plant-based carbohydrates contain both dietary fiber and water, allowing their sugar content to be controlled and slowly released into the blood stream without shocking the system. These carbohydrate sources can range from low to moderate/high on the glycemic index chart, depending on the way they are consumed. Even a low fat, plant-based food high on the glycemic index, such as white rice or potatoes, will register differently when combined with high fiber vegetables and a consistently low fat diet. With any carbohydrate-based meal, it is important to keep plant-based fats to a minimum in order to avoid blood sugar imbalances and fat storage.

Whole food, plant-based carbohydrates are the easiest foods to digest, absorb, and assimilate due to their ability to break down in water. This characteristic is part of the reason why carbohydrate-based foods are the most energy efficient of the macro-nutrients. Plant-based carbohydrates are full of vitamins, minerals, and antioxidant phytochemicals, and can be anti-inflammatory, hydrating, and alkalizing. These carbphydrate sources also regulate bowel movements, maintain balanced blood sugar levels, assist with weight loss, support high fitness levels, raise metabolism, and supply vital nutrients to all the body cells.

Note: If particularly sensitive to carbohydrates/sugar, avoid/minimize the low fat, plant-based refined carbohydrates like fruit juices, fruit smoothies, dried fruits, white rice, flour products, and coconut sugar. The processing of these foods can cause elevated blood glucose levels in some individuals. Generally, the tolerance for these foods goes up as fitness increases and body fat levels decrease. Ultimately, you want to aim to get the majority of your dietary carbohydrates from whole food, plant-based sources rich in fiber to assist with blood sugar regulation and weight loss.

Bad Carbs: Animal-based, Heavily Processed and Refined

Bad carbohydrates generally contain little to no fiber, are high in fat/protein, are heavily processed/refined, and lack any essential nutrition. This combination of factors causes the sugars from these carbohydrate foods to spike blood sugar levels. After consumption, these foods typically cause hypo- or hyperglycemia, which over time can cause insulin resistance. Even good carbs can become bad ones with the addition of too much animal-based foods such as dairy, meat, or eggs. Due to their processed and high fat nature, prolonged consumption of bad carbs can result in constipation, weight gain, inflammatory diseases (heart disease, cancer), metabolic syndrome, diabetes, lowered immune function, lowered metabolic function, candida, acidic blood pH, dehydration, kidney/liver disease, and many other health-related illnesses.

Examples of bad carbs include pizza, chocolate, hamburgers, chips, ice cream, milk shakes, meat-based sauce over pasta, buttered bread, cookies, crackers, cakes, soda, hot dogs, donuts, alcohol, granola bars, macaroni and cheese, butter and pancakes, sour cream/buttered potatoes, white sugar, etc. Any of these foods can be made into a low fat, plant-based version by cutting out the animal-based foods and opting for less processed ingredients. Also, It's important to note that craving bad carbs (like chocolate) is a sign that the body is in need of good carbs like fruit or starches!

Candida

Candida is a condition that can result from the regular intake of high fat foods and/or lots of refined sugar sugar. Symptoms of candida vary, but some people explain them as feeling drunk or hungover. Nonfermenting Candida Albicans exists naturally as part of our gut microflora, and feed off of plant foods, or prebiotics. When bad or refined carbs are consumed on the regular, the good bacteria can get depleted and die, causing a fermenting strain of Candida to take over. This mutated candida ferments, producing ethanol as a byproduct, thus creating a hangover sensation. Symptoms can include brain fog, blurry vision, lethargy, insomnia, GI disturbances (bloating, flatulence, constipation, diarrhea) vaginal dischange, weight gain, and chronic fatigue. Candida overgrowth can also be a result of antibiotic use, alcohol abuse, smoking, recreational drug use, prescription medication, birth control pills, poor/processed diet (low in nutrients), artificial sweeteners, high refined carb/sugar diet, lack of exercise, inadequate amounts of sleep, low fiber diet, calorie/carbohydrate restriction (low carb diets), and lack of sunlight (vitamin D). It is also believed that candida is generally the result of an acidic blood pH (<7.0).

Websites and some "health" professionals will suggest killing your candida with anti-fungals and a high protein/fat, low carbohydrate diet. This method only masks the actual problem, which is a lack of good, whole food, fiber-rich, plant-based carbs in the diet. The best way to treat Candida is by avoiding the foods that are feeding it (meat, dairy, eggs, bad carbs, refined carbs/sugar, alcohol) and adopting a diet high in good, whole food, plant-based carbohydrates high in fiber to sweep away toxins and bad bacteria as well as plenty of prebiotic foods to aid the growth of good bacteria. Prebiotic foods include bananas, blueberries, brown rice, sweet potatoes, apples, beets, jerusalem artichokes, and spinach. These foods are high in soluble fiber and help to nourish the good Candida, aiding in the re-balancing of the digestive tract and immune system. In severe cases, probiotics may need to be taken along with prebiotic foods.

How many Carbohydrates do you need?

The recommended daily allowance for an adult is 200 grams of carbohydrates per day, but this amount is too little for the average adult to be able to participate life drug free or without stimulants.

The standard dietetic recommendation for daily carbohydrate intake is 50-65% of total caloric intake. Many plant-based physician's suggest a dietary intake of 75-90% carbohydrates to prevent excess fat/protein related diseases and aid in achieving/maintaining a lean figure. I recommend consuming no less than 70% total calories from carbohydrates. For those looking to lose fat/weight, 85-90% calories should come from carbohydrates on a daily basis; this will allow for an optimized metabolism over time, as fat and protein are kept to a minimum and hence eliminated from within the system. When getting started, it is extremely helpful to use a nutrition tracking tool such as cronometer.com to work out your daily carbohydrate intake as well as other nutrient needs.

When figuring out how many carbohydrates you need, it is important to be able to recognize when the body is low on carbohydrate fuel. Symptoms of carbohydrate insufficiency include fatigue, brain fog, feeling cold all the time, concentration and memory problems, lack of motivation, irritability, mood swings, insomnia, lack of energy to do mental or physical work, low immune function, weight gain, high or low blood pressure, hypo-/hyperglycemia, low thyroid function, and hormonal imbalances.

As always, if you have any questions/concerns/comments/criticisms, please leave a Comment below or Contact me!

Victoria

References

Barnard, Neal. Turn off The Fat Genes.

Barnard, Neal. Reversing Diabetes.

McDougall, John. The Starch Solution.

Kohlstadt. Food and Nutrients in Disease Management.

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

Totorra, G. Derrickson, B. Principles of Anatomy and Physiology 12th Edition

Veg Source. www.vegsource.com

www.webmd.com

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Where Do You Get Your Protein?

2/27/2014

0 Comments

Where Do You Get Your Protein?

The Protein Craze

Over the past decade, high protein diet fads have flooded the media and market, advertised for weight loss, increasing muscle mass/strength, and controlling certain health conditions. They come with names like the Atkins diet, the South Beach diet, the Zone diet, and most recently, the Paleo diet. We are bombarded with ads for high protein shakes, high protein bars, high protein yogurt, and even high protein bread. You would think that with all the emphasis on high protein diets, the American health epidemic must be due to widespread protein deficiency. The truth of the matter is that the average American actually consumes DOUBLE the recommended daily allowance (RDA) for protein!

Research suggests that consuming over 30% of your daily caloric intake from protein can place added stress on internal organs such as the kidneys, liver, and heart. One of the biggest misconceptions is that more protein is needed for muscle growth while weight training. The only criteria for building strong muscles is proper and consistent training, as well as meeting the caloric needs for your body and activity level. Consider our friend the gorilla, his diet is 100% plant-based (aside from the occasional bug). He doesn't require massive amounts of protein to support his 400 pound frame, just massive amounts of plant food. Excess protein in the diet actually hinders muscle gain (because the body has to work to filter it out)! The largest amount of human growth occurs during infancy; a mother's breast milk contains only 6% protein and is able to support the extreme energy demands of the growing child. Clinically speaking, a protein deficiency only occurs in the presence of a calorically insufficient diet. In order to meet our daily protein requirements, we have to eat enough food!

What is protein?

Protein is a large macro-molecule comprised of amino acids, which are nitrogen-containing compounds found within every cell. The element nitrogen makes protein unique compared to the other macronutrients (carbohydrates and fats). Amino acids serve major functional roles within the body. They work as enzymes, hormones, structural components (DNA, skin, hair, nails, blood), immuno-protectors, transporters, buffers, and fluid balancers. There are 22 amino acids in total, 9 of which are essential, meaning they must be supplied by the diet because the body cannot manufacture them on its own. The 9 essential amino acids are tryptophan, lysine, methionine, valine, leucine, isoleucine, threonine, phenylalanine, and histidine.

Protein Requirements

The mainstream dieting industry pushes protein as the most important component of the human diet, but if we were to consider our total body mass, nitrogen only accounts for 3% compared to oxygen 65%, and carbon 18.5%. The recommended daily allowance (RDA) for protein according to US government standards is 46 grams/day for women and 56 grams/day for men. These figures account for roughly 9% of the total daily caloric intake (based on a 2000 calorie diet for women, and 2500 calorie diet for men). The World Health Organization suggests a daily protein intake of 2.5-10% of total calories.

My general recommendation is to get 20% or less of your daily protein from predominantly plant-based sources. This will ensure that you are able to meet your daily protein requirements, but are not over-consuming protein.

Protein Sources

Ironically, the majority of our protein needs are met by internal protein sources. The human body actually recycles and reuses a considerable amount of protein (70-100 grams) per day as endogenous protein. Endogenous protein comes from internal protein sources, such as desquamated mucoasal cells (50 g/day), digestive enzymes, and glycoproteins.

The reminder of our protein needs are met by exogenous protein sources. Exogenous, or external protein sources can be found within the foods we consume on a daily basis. These protein sources cannot be absorbed directly, and must be mechanically broken down (via enzymes) to their amino acid counterparts. These amino acids are then absorbed and reformed into the necessary protein structures based on body demands. The main external proteins required by the human body are the 9 essential amino acids. Essential indicates that we cannot make them ourselves, and must obtain the amino acids through our diet. The essential amino acids can be found in all whole foods, including plants!

External protein sources can be separated into two categories: animal based sources and plant based sources.

Animal-based Protein Sources: Meat, Poultry, Fish, Eggs, and Dairy

The main issue with consuming animal-based protein sources is that they are high in protein AND fat, as well as saturated fat, cholesterol, sodium, heterocyclic amines, and polycyclic aromatic hydrocarbons (linked to cancer formation). The average 8 oz. New York strip steak contains a whopping 65 grams of protein, 450 calories, 11 grams of saturated fat, 150 mg of cholesterol, and 0 grams of fiber. The protein content of this steak is well above the recommended daily allowance (RDA) for a woman or a man. The saturated fat and cholesterol content of the steak are both over 50% of the RDA for an individual consuming a 2500 calorie diet. The lack of fiber also makes the steak very difficult to remove from the body, increasing risk of colon cancer and other gastrointestinal diseases.

It's interesting to note that animal-based foods are actually lower in protein per calories compared to certain plant-based foods. When consumed, animal-based protein cause a systemic inflammatory condition that leaches precious alkaline minerals (like calcium and phosphorus) from the body (primarily bones) to buffer the acidity! Excess animal protein consumption has been linked to nutritional imbalances, chronic inflammation, obesity, diabetes, heart disease, several types of cancer, osteoporosis, high blood pressure, Alzhiemer's disease, gastrointestinal disorders, hormonal imbalances, lowered immune function, lymphatic disorders (fibromyalgia, endometrosis), acne, hair loss, impotence, premature aging, dehydration, arthritis, depression/anxiety, insomnia, and liver/kidney disease. To prevent disease, it is recommended to include no more than 10% daily calories from animal-based foods.

Also, it's important to understand that animal based protein are actually secondary sources of protein. Herbivorous animals obtain their protein from plant-based sources (ie/ cow eating grass). There is not one nutrient that humans can't manufacture themselves or acquire from plant-based foods!

Plant-based Protein Sources: Legumes/Beans, Nuts/Seeds, Whole Grains, Vegetables, Fruits

One of the major differences between plant-based protein and animal-based protein is fiber. Fiber is a very special dietary component that is responsible for the movement of food through the digestive tract as well as the removal of undigested food stuffs (including protein and fat) from the body. Without sufficient fiber, the foods that we consume can remain trapped in the digestive tract for days, weeks, months, and even years, increasing our risk for colon cancer and other gastrointestinal diseases.

The advantages of consuming plants to meet protein requirements are extensive. Plant-based foods contain more nutrients, antioxidant phytochemicals, water, fiber, and alkaline minerals (potassium, calcium, magnesium) than animal-based foods, and are easier to digest, absorb, assimilate, and eliminate.

Plant-based protein sources can be divided into two categories: concentrated and un-concentrated. Concentrated plant-based protein sources include beans/legumes, some grains (quinoa, oats), nuts, and seeds. These foods contain higher levels of protein than un-concentrated sources. For example, 1 cup of cooked black beans contains 18 grams of protein, and 15 grams of fiber.

Un-concentrated plant-based protein sources include starchy vegetables (potatoes, yams, carrots), grains (rice, corn, millet), non-starchy vegetables (green leafy vegetables, asparagus, sprouts, mushrooms), and fruits (figs, citrus, berries). These foods contain higher levels of water, fiber, and carbohydrates by weight and are typically low in fat and protein. Contrary to popular belief, fruit actually contains the most bio-available amino acids because fruit is the easiest and quickest food for the human body to digest (as long as the fruit is ripe). Even if you only consumed fruits and vegetables, you can still meet your protein requirements as long as you consume enough calories from those foods!

Plant-based protein supplements are also available if the dietary intake of protein is insufficient. Hemp protein is one of the best protein supplements on the market, containing all 9 essential amino acids, essential fatty acids, magnesium, iron, and fiber. Roughly 98% percent of the protein available in hemp can be digested and utilized by the human body. Other supplemental plant-protein sources include pea and rice proteins.

Ketosis and High Protein Diets

Chronically exceeding daily protein requirements can cause a metabolic disturbance in the way energy to created in the body (aka metabolism). When protein and fat intake exceeds carbohydrate intake, or if carbohydrate intake is insufficient, the body will revert to burning protein/fat for fuel (gluconeogenesis). Initially any excess ingested protein/fat are immediately stored (as fat) when carbohydrate intake is sufficient enough to meet energy demands. When someone partakes in a low carbohydrate diet, they begin to burn the stored fat/protein for fuel. This fat burning concept sounds grand (in theory), but the biochemical process of converting protein/fat into glucose (fuel) is a very energy taxing and inefficient- resulting in weight loss at the expensive of the metabolism

Once the body begins to utilize protein/fat for fuel, a toxic condition known as ketosis begins. Ketone bodies are the by-product of this reaction, and must be removed from the body immendiately due to their high level of toxicity. When a person is following a high protein/fat diet
(Atkins, South beach. Paleo, Ketogenic) one can literally smell the acidic ketones leaching out of them! The kidneys are responsible for filtering out these harmful waste products, drawing on internal water stores to dilute the toxins. This results in dehydration and the (water) weight loss associated with these diets. Metabolically, ketosis mimics starvation as the metabolic rate lowers in an effort to conserve fuel and prevent widespread damage. Once the individual reaches their breaking point on a high protein/low carbohydrate, ketogenic diet and begins to eat carbohydrates again, rapid weight gain will follow 100% of the time; to what degree depends on the extent of metabolic damage caused by the ketogenic diet. High protein/low carbohydrate, ketogenic diets have been linked to blood sugar imbalances, insulin resistance (diabetes), nutrient imbalances, hypothyroidism, high blood pressure, metabolic damage, depression/anxiety, kidney/liver disease, heart disease, cancer, gastrointestinal disorders (IBS, constipation, diverticulitis), inflammatory diseases, obesity, and premature aging.

So what do you do now?

With all this information, you might be asking yourself, where do I start? A good place to go is www.cronometer.com so you can start tracking your current protein intake today. Aim for a daily protein intake of 5-20% of total consumed calories, with the majority coming from plant-based sources like beans/legumes, whole grains, nuts/seeds, vegetables, and fruits. If you find that you are consuming over 30% of your daily calories from protein, don't panic! Just start cutting back on the animal-based protein sources, and start adding more plant-based foods to your current diet. The key to success with any dietary change is to transition slowly, find what you like, and be patient!

Post a comment/question and share this information if you found it helpful!

Victoria

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Are you Chronically Dehydrated?

2/20/2014

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Are you Chronically Dehydrated?

Most of us are familiar with dehydration; a physiological state that occurs when the body is too low in water to continue normal metabolic functions. Dry mouth, dry skin, low grade fever, fatigue, headache, nausea, muscle
cramps, low blood pressure, extreme thirst, constipation, and brain fog are some of the classic signs of dehydration, but also the last. Dehydration begins affecting the body before any symptoms arise, leaving most people in a chronically dehydrated state.

Water is the most abundant compound in the human body, accounting for 60-75% of total body mass. Most, it not all cellular reactions in the body require water. It is responsible for nutrient transportation and absorption, energy production, temperature and blood pressure regulation, cell structure and tissue composition, enzyme functioning, metabolism, respiration, digestion, electrolyte balance, and detoxification (toxin and fat removal).

Dietary, lifestyle, and environmental factors all influence hydration status. Factors that promote dehydration include high protein/high fat diets, low carbohydrate/calorie diets, caffeine (sodas, coffee, energy drinks, tea), diet pills, laxatives, salt, pollution, alcohol, tobacco, recreational drugs, diuretics, medication (OTC and prescription), exercise, indoor living, illness, and hot/dry climates.

What happens when we become dehydrated?

The body goes into water rationing mode, prioritizing it's internal water supply so that the vital organs are able to receive enough water to continue basic functioning. The brain, lungs, liver, kidneys, and glands take first priority, followed by the muscles, bones, and skin. The body activates histamine in order to run this water rationing system, preventing unnecessary water loss, but triggering inflammation. Chronic histamine activation (due to chronic dehydration) can influence the following inflammatory disorders: allergies, asthma, dyspepsia (acid reflux), colitis, joint pain, migraine headaches, fibromyalgia, rheumatoid arthritis, adrenal fatigue, candida, acne, cancer, fat/fluid retention, and Alzheimer’s disease.

When water is in short supply, normal biological processes such as respiration, digestion, absorption, and elimination all become compromised. Normal respiration requires a large amount of water, so when water becomes scarce, the body pulls water from the lungs, constricting normal air flow. Water also becomes unavailable for digestion and absorption, which both rely heavily on large amounts of water. This can result in heart burn, indigestion, stomach ulcers, gastroesophageal reflux disorder (GERD), and malnutrition. Elimination is severely affected by dehydration, causing water to be pulled from the colon and recirculated/redistributed to priority organs. Not only does this result in constipation, but the water absorbed back into the system is unfiltered, placing added strain on both the liver and kidneys.

Because dehydration affects every system in the body, chronic dehydration can lead to major physiological and biochemical problems if left untreated. Long term health consequences of chronic dehydration can include: depression/anxiety, sleep disorders, chronic fatigue syndrome, digestive problems (IBS, colitis), weight (fat/fluid) gain, cancer, high cholesterol, blood pressure imbalance, heart disease, decreased athletic performance, respiratory disorders, malnutrition, skin disorders (eczema, acne), kidney and liver disorders, hormonal disorders (adrenal fatigue, thyroid imbalance), urinary tract infections, autoimmune disorders, and premature aging.

Water and Weight Loss

Water is quite possibly the most important player when it comes to weight loss. If you are hydrated, the likelihood of fat storage is minimal, and if you've dehydrated, fat storage becomes favorable. This phenomenon happens for a few reasons. We when become dehydrated, the body temperature drops, increasing the need for fat storage as the body attempts to raise its internal temperature back to normal. This decrease in body water also decreases the efficiency of the kidneys, resulting in some kidney functions shunted to the liver. The increased burden on the liver by the kidneys now compromises one of the liver's primary functions: metabolizing stored fat into usable energy. Now that the liver is no longer able to efficiently metabolize stored fat, less stored fat is able to be burned. Dehydration also spikes cortisol levels due to the tremendous amount of stress placed on the body systems, thus promoting fat storage and decreasing the metabolism to converse water and energy. In the end, chronic dehydration results in weight gain, fatigue, stress, and an inefficient metabolism. The only way to reverse this, is to become hydrated! Hydration not only amps up metabolism, but it also aids in reducing fatty deposits. All symptoms associated with chronic dehydration can be reversed by simply staying consistenly hydrated!

How do we stay HYDRATED?

Step 1: Drink ENOUGH water!

Adults should aim for 2-3 liters of water per day. Drinking water upon waking can aid in hydrating the system after sleep. For optimal digestion, drink water at least 10 minutes before each meal. Consume more water during/following exercise or if living in a hot/dry climate.

How do you know if you’re drinking enough?

Dehydration begins the day you forget to drink enough water and it adds up (just like debt) as you continue to neglect drinking enough! Get a water bottle, figure out how much water it can hold, and calculate the number of bottles you need to be drinking every day to get in 3 liters. For example, if you drink from a standard 16.9 fl oz. plastic bottle (500 ml), you’ll need to consume 6 of them to reach 3 liters/day.

Urine color is a good indicator for hydration status. Semi-clear to clear urine is a sign of adequate hydration; yellow tinged urine is a sign of dehydration. Aim to urinate 8-12 times/day, or once every one-two hours to ensure proper hydration. Do not be alarmed if you urinate during the night, it is a sign that your body is hydrated! Remember, “the solution to pollution is dilution”. You want that fat and toxins stored in your body to be coming out!

Step 2: Eat enough fruits, vegetables, and starchy carbohydrates!

High water content foods help to keep us hydrated. Fruits and vegetables are loaded with water, aiding digestion, absorption, elimination, energy production, and preventing dehydration. Five to nine servings a day is a good goal to have. Starchy vegetables and grains count too if they are boiled in water.

Carbohydrate rich foods (fruit, starchy vegetables, whole grains) are especially important for keeping the body hydrated. The word "carbohydrate" literally means carbon-hydrate, or carbon water. Every one gram of carbohydrate can hold 4 grams of water. People who go on low carbohydrate (or calorie) diets lose water weight (which again accounts for ~65% of our body mass), not actual fat. This dehydration reaction slows the metabolism, resulting in the phenomenon known as "starvation mode". Once carbohydrate foods are added back into the diet, the body holds onto all the carbohydrates and water it can in an attempt to re-hydrate the system, often giving the illusion of fat gain. Depending on how long the low carb/calorie diet is followed, will guide how long the body stores fluid afterwards. Only when the diet is sufficient in water and carbohydrates on a consistent daily basis, will the stored water be released.

Fruits and Vegetables are also excellent sources of the electrolytes potassium, magnesium, and sodium, which help to maintain proper water balance. Good electrolyte sources include include bananas, dates, coconut water, sweet potatoes, potatoes, celery, green leafy vegetables, and citrus fruits.

Step 3: Eat a low fat, low protein diet

Protein and fat require a large amount of water and energy to be properly digested compared to carbohydrates, and should therefore be kept to a combined value of 35% or less of total dietary intake. High protein/fat diets contribute to systemic dehydration, heart disease, chronic fatigue, cancer, autoimmune disorders, hormonal disorders, skin disorders, weight (fat/fluid) gain, liver and kidney dysfunction, and an overall lower metabolism. Opt for plant based proteins that are easier to digest and come in less concentrated amounts, including rice, beans/legumes, quinoa, hemp, nuts/seeds, fruits, and vegetables. Virtually all plant foods contain some amount of protein and fat, so make sure you eat enough!

One gallon a day makes the fat go away!

Water Quality

Water quality is also very important, but not as important as quantity; it is better to drink water than not to drink it! Try to drink good quality water when it is available. Spring or reverse osmosis distilled water should be preferred. Avoid storing water in plastic containers for long periods of time, and/or invest in a good quality glass bottle. Lifefactory.com supplies heavy-duty, eco-friendly glass water bottles at affordable prices. Home water filters are also convenient, especially if you use tap water for drinking, cooking or for animals.

There you have it, the answers for staying hydrated! If you are new to water drinking, start slow, and keep track of your intake. With any new change, you always want to transition slowly to prevent shocking the body. Any illnesses related to dehydration will improve over time as you become hydrated again. Be patient and consistent! As always, if you have any comments/questions/concerns, Contact me or leave it in the comments below :)

Victoria

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The 6 Fundamentals for Optimal Health

2/10/2014

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The 6 Fundamentals for Optimal Health

There are some things in life you just can't live without; and when it comes to achieving and maintaining optimal health, that includes six fundamentals: water, sleep/rest, plant-based diet, exercise, fresh air, and sunshine. Each fundamental serves as a foundational pillar for building optimal health by allowing for the proper regulation of homeostasis (balance) and the efficient functioning of all systems within the human body. Stress, while a normal aspect of life, is constantly trying to disrupt our balance and efficiency, which can set the stage for disease development if not properly managed through adequate diet and lifestyle habits. If just one fundamental is neglected for long enough, poor health and disease/disorders can result. Be sure you're meeting your daily needs by checking out each fundamental below!

Water: 2-3 liters/day or 1 liter per 50 lbs of body weight

Water is the most abundant molecule found in the human body, accounting for roughly 65% of our body mass, and playing a vital role in every reaction within our cells. Water influences energy production, digestion, mood, metabolism, aging, and detoxification (toxin and fat removal).

Chronic dehydration is a normality these days due to the accessibility and preference for colas, coffee, alcohol, and energy drinks instead of water. Other dietary factors that contribute to a dehydrated system include high protein/fat diets, low calorie/carbohydrate diets, high sodium diets (over 2000 mg/day), nicotine, recreational drugs, weight loss pills, appetite suppressants, diuretics, laxatives, medication, and stimulants. Exercise, excessive sweating dry/cooked food, dry climates, hot temperatures, and all the factors that result in dehydration will increase daily water needs. The long term consequences of chronic dehydration include a slowed metabolism, migraines, chronic fatigue, thyroid dysfunction, acne, kidney/adrenal dysfunction, decreased immunity, brain fog, increased rate of aging, arthritis, heart disease, cancer, and weight gain.

Drinking enough water daily and consuming a diet high in carbohydrates (especially water-rich fruits and vegetables) and low in sodium aids proper hydration status within the cells. The best indicator of hydration status is urine color; very yellow or amber colored urine is a sign more fluid is needed in the body. Slightly yellow or clear urine indicates proper hydration. Exercise, excessive sweating dry/cooked food, dry climates, hot temperatures, and all the factors that result in dehydration will increase daily water needs.

Sleep/Rest: 8-12 hours/night average

In our go-go society, inadequate rest is a factor that plagues millions, resulting in chronic fatigue, stress disorders, hormonal imbalances, anxiety/irritability, depression, slow metabolism, and low immune function. Getting enough sleep on a daily basis is essential for restoring, rejuvenating, rebooting, and repairing all systems of the body. Consistent early nights can enhance and regulate nerve and immune health, hormone production, digestion, nutrient uptake, toxin elimination, and muscle repair/recovery; all of which reduce stress and generate a faster, healthier metabolism.

Exercise: 3+ hours of moderate intensity aerobic exercise/week

One of the major benefits of daily exercise is that it enhances oxygen and nutrient uptake into the cells, optimizing our metabolism, digestion, and overall body tone and fitness. Consistent exercise also acts as a pump for the lymphatic system (aka waste management), which is responsible for collecting and eliminating accumulated toxins, fat, and excess fluid from the body. Moderate intensity (light sweat inducing), aerobic exercise includes brisk walking, jogging, rebounding, hiking, recreational sports (basketball, soccer, football, tennis), cycling, swimming, rowing, boxing, etc. Consistent strength training (2-3x per week) can improve metabolism by increasing muscle mass, tone, and strength. Flexibility exercises, such as yoga or stretching, can enhance overall fitness by improving muscle recovery, tone, and length. To maximize fat loss, make 1-5% of your training high in intensity (sprinting, plyometrics, circuit training, hills, stairs) per week.

Plant-based Diet:

Calories:  Women- 2000+/day; Men- 2500+/day

A calorie restrictive diet is a nutrient deficient one! In order to meet all of your daily nutrient requirements, adequate calories must be consumed on a consistent basis! Calories provide fuel and nutrients for the body, which enhance the metabolism and aid cellular repair and detoxification. Energy/calorie demands are increased with mental (stress) and physical (exercise) activity.

Carbohydrates:  70% or more of total daily calories

When carbohydrates are restricted/reduced in the diet, the metabolism suffers as the body is forced to perform the inefficient process of turning fat and protein into fuel. All cells within the human body run solely on glucose, with carbohydrates being the main supplier. Carbohydrates are essential for energy production, cell structure, healthy metabolism, muscle growth, adequate hydration, and efficient fat burning. Focus on consuming low fat, whole food, plant-based carbohydrate sources such as whole sweet fruits, starchy vegetables (potatoes, squash, corn), and whole grains (rice, quinoa, millet, barley, oats). Processed foods (cakes, cookies, pizza, donuts) are high in both carbohydrates and fat and should be minimized or avoided. Opt for high carb, low fat, plant-based alternatives to your favorite high fat processed foods (see Recipes). For optimum weight loss, aim for a daily average of 80-90% total calories from carbohydrates.

Protein: 15% or less of total daily calories

The recommended daily allowance (RDA) for protein is 46 grams/day for adult women and 56 grams/day for adult men. The average American consumes double the RDA for protein, increasing risk of chronic illness like heart disease, obesity, diabetes, kidney/liver disease, cancer, osteoporosis, arthritis, gout, digestive disorders, and more. All plant foods contain varying amounts of the 9 essential amino acids (protein) required for human health.   Plant-based protein sources are high in fiber, essential nutrients, vitamins, minerals, antioxidants and low in saturated fat, cholesterol, and total fat compared to animal-based protein sources. Good sources of plant-based protein include beans/legumes (black beans, tofu, chickpeas, peas), nuts/seeds (hemp, sesame, almonds), grains (rice, quinoa, corn), leafy greens (spinach, kale, lettuce, broccoli), and fruits (berries, oranges, bananas). Aim to eliminate animal protein completely from the diet or reduce intake to 5% no more than 5%, opting for lean and clean (organic) products when chosen. Studies have indicated that consuming animal protein promotes cancer cell growth by stimulating IGF-1 hormone production. For optimum health and weight loss, aim for 5-10% of total calories from protein/day.

Fat: 15% or less of total daily calories

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. All plant foods contain varying amounts of fatty acids, including the essential fatty acids omega-3 and omega-6. Opt for a diet rich in fruits and vegetables, which are high in the essential fatty acids but low in saturated fat, total fat, and contain no cholesterol. Plant-based sources of concentrated (overt) fat include avocado, coconut meat, durian, and nuts/seeds; unconcentrated plant-based fat sources include grains, beans/legumes, fruits, and vegetables. For weight loss and optimal health, aim to get the majority of your daily fat from unconcentrated plant-based fat sources vs. concentrated.

Avoid foods high in saturated fats, omega-6 fatty acids, cholesterol, and trans fat; all of which are found in processed food, refined oils, and animal products. Excess intake of dietary fat (particularly animal-based) can lead to weight gain, heart disease, cancer, diabetes, hormonal disorders, acne, and autoimmune diseases. Avoid or minimize (no more than 5% daily intake) animal fat consumption, including dairy products (cheese, butter, milk), eggs, and meat (beef, poultry, fish) as they are high in saturated fat and cholesterol, both of which dramatically increase risk of excess dietary fat related illnesses. Saturated fat intake should not exceed 10-15 grams/day. Easy ways to reduce the intake of dietary fat are to use water, nonstick pans, and parchment paper for cooking/baking/frying. For optimum health and weight loss, aim for 30 grams of total fat per day, or 5-10% of total calories from fat.

Fiber: 25+ grams/day

Adequate fiber intake promotes regular, consistent bowel movements, and aids the body in excreting waste, including excess fat (cholesterol) and toxins. All plant foods contain varying amounts of insoluble and soluble fiber, which keep the colon clean and lower the risk of cancer or heart disease. The SAD (standard American Diet) is devoid of fiber due to the heavy consumption of animal products and processed foods. Low fiber diets can result in chronic constipation, bowel disease, weight gain, cancer, heart disease and many other disorders. Read food labels on all packaged/processed foods to know the fiber content. Aim for an average of 2 bowel movements a day to ensure adequate fiber intake.

Sodium:  1500 mg/day or less

It is estimated that the average western diet contains a whooping 3000-5000 mg of sodium/day, mostly from processed foods and take out (restaurants). Only a small amount of dietary sodium is necessary to maintain cellular functioning and fluid balance. Excess dietary sodium (salt) can lead to water retention, weight gain, high blood pressure, dehydration, electrolyte imbalance, and increases risk of stroke and renal disease. Avoid adding salt to food (use lemon juice instead) and read all packaged food labels for sodium content. Opt for no salt added canned goods, and rinse canned beans packaged with salt. All plant foods contain small amounts of bio-available sodium that is enough to meet dietary needs. To reduce fluid retention that can sometimes take on the appearance of body fat, opt for 500 mg/day of sodium.

Vitamin B12: 1000 mcg/wk

Vitamin B12 is an essential nutrient involved in several metabolic processes, including energy production, DNA methylation, proper nutrient utilization, and detoxification. It is the only nutrient that cannot be obtained from food, thanks to our unnatural, toxic environment and impaired intestinal absorption. Luckily a healthy human body is able to store up to 2500 mcg of B12 and daily turnover rate is slow. Vitamin B12 status can be improved via supplementation, either injections or sublingual tablets. Methylcobalamin is the most preferred form of vitamin B12, as it has the highest absorption and ultilization rate compared to cyano- or hydroxo-cobalamin. Vitamin B12 deficiency can increase risk of heart disease, anemia, cancer, depression, Alziemer's disease, and osteoporosis. Visit the Shop for a vitamin B12 product link!

Fresh Air: nature, house plants, air filters

Pollution and indoor living can interfere with supplying our needs for fresh oxygen. Oxygen is an essential component for life; required for cellular respiration, oxygenating red blood cells, tissue repair and regeneration, energy production, and detoxifying the body from toxins and pollutants. Great ways to get fresh air on a daily basis can include spending time outdoors in nature, exercising outside or in front of an open window/door, sleeping with a window open, investing in an air purification system, regularly changing air filters, and filling your home with house plants. One of the many benefits of having house plants is that they recycle the carbon dioxide we produce, giving back oxygen!

Sunshine: 10-30 minutes of direct sunlight/day.

Sunlight is our primary source of vitamin D; a steroid hormone that is crucial for immune and bone health. Over the years, vitamin D deficiency has become a pandemic, most common in those with limited sun exposure or low intake of vitamin D. The negative effects of insufficient vitamin D include osteoporosis, cancer, and autoimmune diseases. Adequate vitamin D status improves metabolic and immune functioning, decreases inflammation, and optimizes calcium utilization. Short term whole body sun exposure has been reported to provide 10,000 to 20,000 IU/day of vitamin D3. Vitamin D supplementation (Vitamin D2 or D3) can be beneficial for those living in a Vitamin D deficient region/climate. Visit the Shop for a Vitamin D product link!

There you have it; the 6 fundamentals for optimal health! It can take months and years of consistent daily practice to get the metabolic and health benefits of these fundamentals, but by getting started today you can ensure a lean, fit optimally healthy body in the long term. A great tool for tracking your daily needs is a cronometer account. This will allow you to log your diet, water, and exercise for the day as well as make notes of your sunshine, fresh air, sleep, and supplement routine. With a little time, patience, consistency, these health fundamentals will become habits-and you won't be able to live without them :)

If you have any questions or need some help getting started, feel free to Contact me!

Victoria

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What is Plant-based Nutrition?

2/2/2014

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What is Plant-based Nutrition?

Plant-based nutrition is the science of obtaining all essential nutrients required for maintaining optimal human health from plant foods! Pound for pound, plant are the most nutritionally dense foods available for human consumption, packaged with a wide variety of macronutrients (carbohydrates, proteins, fats), vitamins, minerals, fiber, water, and antioxidants. Contrary to popular belief, all of the essential amino acids and essential fatty acids can be found in a caloric sufficient plant-based diet. Plant-based nutrients are also the most easily digested, absorbed, assimilated, and eliminated nutrients for the human body to process. When consumed in the appropriate caloric ratios, all human nutrition needs can be met, and exceeded following a plant-based diet.

What is a Plant-based Diet?

A plant-based diet is a diet composed 80-100% of plant foods. These foods consist of fruits, vegetables, whole grains, beans/legumes, and nuts/seeds; consumed in whole form and minimally processed. In a plant-based diet, plant foods comprise the majority of calories consumed which ensures adequate nutrient intake while decreasing the intake of harmful food substances (cholesterol, saturated fat, heterocyclic amines, fragmented sodium chloride, chemicals, preservatives/additives, IGF-1, etc), which are mainly found in animal products and processed foods. Since most plant-based foods are naturally low in calories, a higher volume needs to be consumed to ensure adequate calorie and nutrient intake.

Plant-based Diet vs. Standard American Diet

Compared to the Standard American Diet (SAD), a plant-based diet is lower in calories, fat, and protein and is higher in carbohydrates, fiber, water, and nutrients.

Perhaps the most significance difference between the two diets is the difference in total macronutrient ratios (carbs/fat/protein), which have a dramatic effect on body weight and overall health. The SAD is typically loaded with animal products and processed foods high in fat, protein, cholesterol, salt, and chemicals, placing an individual at risk for developing chronic illnesses such as heart disease, obesity, cancer, diabetes, hormonal disorders, autoimmune diseases, etc. On a plant-based diet, an individual actually gets to consume more food and calories than on the SAD due to the decreased intake of fat, protein, cholesterol, and other harmful substances while filling up on fiber-rich, nutrient dense plant foods. A high carbohydrate, low fat, plant-based diet sufficient in calories will allow an individual (overtime) to achieve and maintain optimal health, a high metabolism, and ideal body weight effortlessly!

Impact on Health and Disease

Plant-based nutrition is now at the forefront of preventative health care, and is proving to be the most effective treatment for chronic illnesses (heart disease, diabetes, cancer, obesity, hypothyroidism, etc) as well as weight management. The immense nutritional benefits provided by a plant-based diet combined with the decreased intake of harmful substances, creates an internal environment conducive of healing and nutritional balance (see Coaching). As a growing number of research studies and personal trials continue to emerge, many physicians (see Resources) support, promote, and have confirmed that a plant-based diet is the secret to achieving and maintaining optimal health for life.

If you have any questions/comments/concerns or would like some help getting started with your own plant-based diet, please leave a comment below or feel free to Contact me!!

Thanks for reading :)

Victoria

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