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FIBER-to-GO!

5/12/2014

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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Food for Thought: Dates!

4/30/2014

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Food for Thought: Dates!

Top, clockwise: Medjool, Zahidi, Deglet Noor, Khadrawy

Dates are succulent, dessert like sweet fruits that grow in clusters on date palm trees in dry, hot climates. While most people are only familiar with the medjool and deglet noor date varieties found at grocery stores, there are several in existence, each with their own unique flavor and texture, including khadrawy, halawy, honey, zahidi, peanut butter, and barhi.

Fresh vs. Dry Dates

These other date varieties are usually only available straight from the farm or at a market nearby, but it certainly pays off to give them a try. Typically, the dates available at grocery stores are months to years old, which is easily noted by their dryness and chewy texture. On the contrary, fresh dates are moist, rich, and "melt in your mouth". Fresh dates can have a higher nutrient profile (compared to dry) due to their intact water content and also digest the best.

Date Nutrition

All dates are nutrient and energy powerhouses. They are great sources of sugar, fiber, magnesium, potassium, manganese, copper, and vitamin B6. Dates are also sodium, fat, and cholesterol free, making them great alternatives for dessert recipes. Energy wise, medjools dates pack the most calories, coming in at 66 calories/date, with the smaller varieties like deglet noor, honey, khadrawy, and zahidi averaging 20-30 calories/date. Contrary to popular belief, dates are a healthy, slimming food due to their immense nutrient profile and zero fat content, making them a great choice for those who wish to lose weight or have diabetes.

Date palm tree at Bautista Ranch in S. Cali

Date Cultivation

It is believed that dates have been cultivated for 50 million years, getting their start in the Middle East. Currently, date palms can be found growing in SW. Asia, N. Africa, Spain, Italy, Mexico, and parts of the United States such as southern California, Arizona, and southern Florida. Date season in the US runs from mid to late August through the end of September.

Selection, Storage, and Consumption

When selecting dates, opt for plump, moist dates and check the container for a packing date. The fresher the dates, the better the taste, texture, and nutrient profile. When fresh dates are not available, dry dates can be pitted and soaked overnight. If you're up for giving fresh-from-the-farm dates a try, check out Bautista Organic Date Ranch: http://7hotdates.com/.

Because dates are lower in water content than most fruits, they can be stored for longer. It's best to store dates in an airtight container in the refrigerator or freezer to maintain their quality and freshness, but they can also be stored in a dry, cool cabinet as well.

Dates are great eaten as is, used as a sugar replacement, or to recreate a dessert altogether. Before consumption, be sure to remove the pit inside of the date, top stem, and check for black "dirt" (which is actually bug poop). If you happen to bite into a date containing black "dirt", it will taste bitter and gritty, but don't fret because it isn't toxic! Dates are one of the best fruits to take along while traveling, camping, or hiking and can be enjoyed by people of all age groups.

Recipe: Date Fudge Balls

Ingredients:

10-20 pitted medjool dates
1/4-1/2 cup coconut sugar
1/2 cup of water

Equipment:

Food Processor or Blender (high speed)
Small cup/bowl/container for coconut sugar
Flat plate/platter/container for finished date fudge balls

Directions:

Process pitted dates in food processor or blender until "date batter" forms (dates will be molded/formed together). If dates are dry, use tiny bit of water when processing to get them to stick. Take a chunk of date batter out with a spoon or *clean* hands and roll into a bite size ball. Dip hands in water to avoid date paste from sticking. Once date ball is formed, place into container of coconut sugar and roll around until all surfaces of the date ball are covered in a fine layer of coconut sugar. Place finished date ball onto a plate/platter/container. Finish rolling date balls until all the date batter is used up.

Date Fudge Balls served with Strawberries

Once completed, serve as is, or place date fudge balls in the freezer for 1-2 hours for a chilled, fudgy treat! Date fudge balls are great eaten by themselves, served with fresh fruit, or on top of banana ice cream! Store un-eaten date fudge balls in refrigerator or freezer for later use.

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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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Food for Thought: Bananas!

3/11/2014

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Food for Thought: Bananas!

Cavendish Bananas

One of the most popular, top selling produce items at every grocery store is the banana! This tropical, yellow curved fruit is a staple item in most diets due to its immaculate nutritional profile and sweet, creamy taste!

Bananas are nutritional powerhouses, containing every essential nutrient required for human health (except vitamin D). A single medium banana contains 105 calories, 1.3 grams of protein, 27.0 grams of carbohydrates, 3.1 grams of fiber, and 0.4 grams of fat. Packed within that same banana is a whopping 422 mg of potassium, B complex vitamins, vitamin A, vitamin C, vitamin E, vitamin K, calcium, copper, iron, magnesium, manganese, phosphorus, selenium, sodium, zinc, omega-3 fatty acids, omega-6 fatty acids, and all essential amino acids. Bananas are also an excellent source of soluble fiber and prebiotics, easing digestion and providing nourishment to the probiotic bacteria of the colon. When combined with a low fat, plant-based diet, regular banana consumption can contribute to weight management (fat loss), electrolyte balance, improved digestion, protection against chronic disease (heart disease, diabetes, cancer), blood sugar regulation, increased energy levels, and improved immune function.

Bananas thrive in tropical locations, and can be found growing in areas such as Central America, the Caribbean, Africa, and Southeast Asia. Several varieties of bananas exist including the cavendish (most popular), red banana, lady finger, and plantain.

Eat Ripe Bananas!

When selecting bananas, choose ones that are free of any blemishes, bruises, or mold. Most bananas are going to be unripe at the store and will need time to ripen prior to consumption. Unripe bananas are mostly starch, lacking both the nutritional and digestive benefits aid truly ripe bananas. Ripe (cavendish) bananas are uniformly yellow with brown spots, and tear easily from the stem. The more spots a ripe banana contains, the more TNF-alpha (a tumor-suppressing compound) that banana will contain! Unripe bananas can be stored in a plastic or brown paper bag, closet, or pantry to increase ripening time. Typically it takes about 7-10 days for store bought green/yellow bananas to completely ripen.

Once your bananas are ripe, they are perfect for eating or freezing for later use. For freezing, unpeel banans, break into quarters and place in a plastic baggie or container. Bananas make great bases for smoothies, milk (banana/s blended with water), and other desserts including pies, pudding, cakes, muffins, ice cream, and fruit salads. Mashed banana also makes an excellent food choice for infants, toddlers, or those with compromised digestion.

Many on a low fat, plant-based diet make bananas a staple food due to their accessibility and low cost. A great tip for success is to get a 40 lb. box (standard shipping size) of bananas each week. This will ensure that you will always have ripe bananas available and ready to eat! Call ahead to see if your grocer offers wholesale prices on bulk banana buys :)

Eat bananas for vitality, health, and longevity!

Victoria

Recipe: Soft Serve Berry Banana Ice Cream

Ingredients:

3 or more frozen bananas
1/2 cup water (use more if needed)
1 cup frozen berries (optional)
fresh berries (topping, optional)
Food Processor or High Speed Blender

Directions:

Place frozen bananas in Food Processor or High Speed Blender. Add water and blend until smooth and creamy (usually takes about 5 minutes). Blend in frozen berries if desired. Once smooth and creamy (no chunks), top with fresh berries. Enjoy!

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Where Do You Get Your Protein?

2/27/2014

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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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