Gender: Female
Status: In a Relationship
Age: 27
Sign: Aquarius
City: Waco
State: TEXAS
Country: US
Signup Date: 1/26/2006
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Wednesday, January 14, 2009
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By: Jean Jitomir RD, PhD(c)
Every year, millions of people carefully construct New Year's resolutions designed to improve health, fitness or looks. Gyms are full, trainers are busy, and people are motivated to reach their goals. What are the keys to keeping January momentum moving all year long?
1. Prioritize
Decide what is most important to you and make it a priority in your life. For example, if working out regularly will be a priority for you, think about what you may need to do to make it possible to exercise on a daily basis. For example, you may need to give up a prime time show in order to make morning workouts a viable option. For some people, the lunch hour may be the only possible time to exercise. Find a consistent chunk of time that you can aside every day, and don't let ANYTHING trivial get in the way of your priority for that slot of time.
2. Set attainable and specific goals.
For instance, "I will loose 20 pounds in January" may not be realistic. In this case, even if you manage to loose ten or 15 pounds, you may feel like you have failed. Do NOT set yourself up for failure. It is much better to make goals that will lead to weight loss. For example "I will exercise for 30 minutes 5 days per week and increase this amount by 15 minutes each month until I reach 75 minutes per day" is a reasonable and probably attainable goal that will help you to loose weight over time.
Also, make your goals specific, for example "I will eat more fruits and vegetables" is arbitrary. A goal such as "I will eat 3 cups of fruit and 3 cups of vegetables each day" is an attainable and specific goal. You will know at the end of each day if you have succeeded!
3. Do not try to change everything overnight.
It takes a long time (years) to really change habits. Work on a little bit at a time to move in the direction of better health and a healthy weight. Remember, if you simply exercise for 30 minutes each day, you are still doing more than the majority of Americans and making an improved version of yourself! Remember, taking the stairs, parking farther away, etc. all count as activity! Start there!
4. Plan for rest days and your favorite "junk" foods.
"Though I will work out 7 days a week and eat no ice cream the whole year" may sound like a specific, attainable goal, it is mentally fatiguing to be overly-restrictive. Better goals may be "I will only eat out 1 time each week" and the exercise goal stated above.
5. Find a friend
If you have someone counting on you for support, you will be supported also. We all have down days, and having another person to help you get to the gym or eat right on those days will make a difference. If you have a significant other, try to change your habits together-- you'll both live a happier, longer life!
6. Monitor your progress
How do you know if you've reached your goals each day? You can keep a training journal or food journal-- these will both help. Personally, I use little calendars that I hang on the fridge that look like this. I make my three specific, attainable goals and then check off each day if I made them. Click the links below to see a google .doc version of this calendar.
January Calendar
February Calendar
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Saturday, July 26, 2008
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Fructose is the new trans fat. Everyone hates fructose; it is en vogue to use the simple sugar as a scapegoat for America's obesity problem, but is there anything to this fructose blasting trend? What Kind of Carbs? Where Do They Go?Let's start with a very simple review of how carbohydrate are used in the body. First you eat--or drink-- something that is high in carbohydrates. the source could be "complex," like oats, whole grain pasta, quinoa, beans, potatoes, or even fibrous vegetables, like broccoli. The usable carbohydrates from these sources will eventually be broken down in the digestive tracts and absorbed as the simple sugar glucose. Table sugar, other processed sugar and syrups, and some natural foods usually contain a combination of "simple" sugars. For instance, milk contains the sugar lactose, which breaks down into the simple sugars glucose and galactose. Table sugar is sucrose; this sugar breaks down into glucose and fructose (50/50). Sources like fruit and high fructose corn syrup also provide glucose and fructose, but fructose is slightly favored (about 55/45, give or take). In the media, there has been a demonizing of high fructose corn syrup (HFCS), specifically. After you eat carbohydrates and they are absorbed as simple sugars (one unit carbohydrate molecules), they are all sent to the liver first, and the liver can decide their fates. In the case of glucose, the liver can a very orderly and controlled process and can do several things based on the body's needs. If you've just come back from a really long run, your liver may decide to replace depleted carbohydrate storage in the liver, glycogen. If your liver is doing a lot of processing and needs energy for itself, the glucose may be used simply to make more energy units. If you haven't eaten for 12 hours, your liver may recognize that your blood sugar is low and then send all of the glucose in to the blood. On the other hand, if you've been sitting and eating all day and you have lots of energy in your body, the liver will recognize that energy surplus and change the glucose into fat for long-term storage. Fructose is also sent straight to the liver, but it is dealt with in a more chaotic fashion once it gets there. Because it has a different structure than glucose, the easiest thing for the liver to do with fructose is simply make fat. Scientists have speculated for a long time that the liver does this, but no one really proved it, until recently. The Latest Fructose ResearchDr. Elizabeth Parks and her colleagues recently did a study where 6 people (4 men and 2 women) all went through three different experiments. One time, the participants drank a solution containing 100% glucose (85g of total carbohydrate; 340 Calories worth) while fasted in the morning. Another time they had 50% glucose and 50% fructose (this is a lot like drinking soda or another beverage with high fructose corn syrup). Finally, they were also fed 25% glucose and 75% fructose on another occasion. Additionally, the participants were fed a standard lunch with each experiment four hours after the "breakfast" sugar drink. The researchers actually showed at the end of the experiment that both of the higher fructose solutions resulted in significantly higher fat production in the body than the pure glucose solution did immediately after drinking the beverage. The high fructose drinks also cause a greater storage of fat from the random lunch meal. WOW! The same calories, all carbohydrates, but the fructose made more fat in the body! Other Recent Fructose ResearchAfter reading a popular story on the research above and the original research paper, I decided to do a search of the recent fructose research. A recent article in the Current Opinion in Lipidology showed that high-fructose, but not high-glucose, diet increased circulating fat after eating. In another study overweight post-menopausal women were given diets to maintain their weights. Thereafter, the women were given diet with the same number of Calories, but with 25% of the Calories coming from high-fructose beverages. The women's circulating fats 14 hours after eating was 141% higher than before the fructose beverage were included in the diet. And many more research papers can be found. Sports Nutrition ApplicationIn the first study, where the three different sugar drinks were given, the participants had they drink in a fasted state, in the morning. That means two things 1) liver glycogen was probably low because the carbohydrate reserve was used to maintain blood sugar throughout the night 2) general energy state in the body was low; yet, a high fructose drink still caused the increased fat production. This means that the carbohydrates were NOT being used to replace lost glycogen stores after a fast. Athletes fall part during endurance events when glycogen stores wane. If your fuel/carbohydrate sources of choice is not metabolically primed to make glycogen, it may be time to consider another source of carbohydrates for optimal performance. This is, of course, pure speculation. But you cannot go wrong by carbing up with a source that will definitely come into your liver as glucose, namely, the "complex" sources listed above. Note that gatorade has sucrose syrup (50% fructose) and glucose-fructose syrup (unknown amount of fructose) as the carb-providing ingredients. Honey is also a good source of glucose. A carb drink can easily be made at home with water, honey, lemon and a little salt. Health ImplicationsAfter perusing some of the recent research regarding fructose, I am fully convinced that processed, added fructose is detrimental to health, and I will AVOID it in the future. Remember that table sugar enters the body as 50% fructose; this is not so far off from the 55% fructose of HFCS. Most processed, added sugars are likely to be high in fructose even if the ingredients label does not have fructose listed anywhere on it.Tricky Product ReformulationSince HFCS has received a lot of terrible press, many manufacturers are reformulating products to omit that specific term from the packaging; however, the products are often not actually lower in fructose.A perfect example of this trick is the new balance bar reformulation. High fructose corn syrup used to be one of the first ingredients listed on the package. Now, many of the bars read 1)some protein source; 2) sugar (sucrose); then; 3) fructose. Since sucrose/sugar is 50% fructose and fructose is 100% fructose, these reformulated bars may actually be higher is total fructose (what actually gets sent to your trusty little liver) than the original HFCS product. The PointDid you ever notice that all that's bad for our bodies in the food supply has one major thing in common-- excessive processing! Build a diet based on real food, that does not come from a shelf-stable package, and you will automatically avoid trans fats, high sodium and excessive fructose. What about fruit?Fruit is a natural and healthy source of food--it should not be omitted from the diet to avoid fructose! For instance, fruit has a variety of redeeming qualities, like an abundance of antioxidants and fiber, which certainly make it worth eating! Furthermore, fructose portion must be kept in perspective. A nectarine has 60 Calories and about 13g of sugar; about 7g are fructose. A regular 20oz soda has 240 Calories; 67g carbohydrates; about 37g of fructose. Essentially, you would have to eat 5 nectarines to get the same about fructose as one bottle of coke. After 5 nectarines, you'd be really full and loaded with over a gram of potassium and 12g of fiber. After drinking one bottle of coke, you'd still be up for a pizza, so choose wisely ;-)
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Monday, July 21, 2008
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Hello All!
I am happy to announce that I will have a nutrition column on the new FitnessRx website to be launched in August '08. I'll be detailing aspects of nutrition, with a special emphasis on women's needs. I'll also contribute recipes and product reviews on the websites!
I'll keep you updated and provide links to articles when the time is right :-)
-Jean
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Friday, July 18, 2008
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 As a PhD student in the area of nutrition, I regularly adminster weight loss diets. There are many reasons why some people have trouble sticking to a meal plan. Likely, the most common barrier is a lack of time, energy, or desire to prepare healthy food. Often, quick and easy is a must-have, but this priority can often lead to a fast food disaster! Luckily, if you are willing to redefine your concept of a "meal," protein bars can help fill the need for a quick, healthy food choice. But there are piles of bars to choose from; how do you distinguish which are healthiest and a good value? Here are some general rules to follow, and then I'll get into the specific protein bar review! 1. Buy a bar that has a protein source (like whey isolate or soy nuggets, etc) or a whole grain as the first ingredient. 2. Avoid bars that have corn syrup or high fructose corn syrup; these are especially highly processed. 3. Ideally, a protein bar will have no more than 10-15g of sugar; some (about 2-5g) of the carbohydrate should also be fiber content. 4. Avoid SUGAR ALCOHOLS. When manufacturers set out to make "low net carb" bars, they needed to replace sugar with something that has a little bulk and would allow the bars to bake properly. Sugar alchols have fewer "net carbs" because about 1/2 of the sugar alcohols are not absorbed in the small intestine. As a result, they continue through the GI tract to the large intestine, where they do two things: 1) Pull in water to the large intestine (what happens when you have too much water in 2?); and 2) Bacteria in the intestine amy go to work on the SA (hey it's food for them!). This will make excess gas in the colon and, as a result, you end the day with fewer friends; capisci? It's like nuclear holocaust to the colon; this is why low-carb bars are often on sale. Just don't go there! Look for "ol" ingredients, like sorbitol, malitol, xylitol, glycerol(in), etc, etc. Incidentally, SA are also a cause of GI upset with too much gum or sugar-free mint consumption. ______________________________________________________ More and more, I notice "organic" and "natural" type bars introduced to the market. Typically, the natural bars may replace corn syrup with brown rice syrup (hey, at the end of the day it's all concetrated suagr!) and rely on soy and nuts, instead of milk-based ingredients, for their protein content. As a result, the bars typically are not as sweet, lower in protein (higher in fat and/or sugar), and often exibit strange textures. On the other hand, many are made with more wholesome ingredients, without preservatives, and will not upset those with a milk allergy! Balance, which produces several high-protein, reasonably-priced and tasty bars in the 200 Calorie range has recently released a 95% organic bar. I tried the Cranberry Polegrante Crisp: 180 kcal; 7g fat; 2.5g sat fat; 100mg sodium; 23g carbs; 5g fiber; 12g sugar; 10g protein; many added vitamins and minerals Property Score (1-5)
Appearance: 4Flavor: 3.5Texture: 2Heat Stability (Texas Tolerance Test): 2Cold Stability (Buffalo Bite-ability Score): 4 Nutrition (weighted 2X): 4 Overall Score: 3.36/5Appearance: The bar is very attractive, with a mixed soy/nut/fruit conbination with a single layer of "yogurt" coating Flavor: Tart and very heavily cranberry; this is most likely because there is not a pomegranate to be found in the ingredients label! Perhaps it is part of the elusive "natural flavoring?" Texture: The texture was the biggest let down for me. By the appearance, one would expect a bar with exceptional crunch, but this organic balance creation simply does not deliver. The texture somewhat chewy, in limbo between granola and stale nuts. Heat Stability: I value heat stability so much because I live in Texas and the bars I rely on must stand up to the heat when I leave them in my car. With intra-car temperatures of 100+ it's a tough wrapper to fill, but some bars do manage. Anything with a yogurt coating will get a poor score here! The yogurt coating are also typically high in fat, so a drip of that on your shirt and goodbye chic! Cold Stability: I used to live in Buffalo, NY, so I also understand the value of a car that is edible when cold. Typically, granola-type bars are bite-able after only a few minutes of warming. Nutrition: And why are we eating a little nugget of fruit, soy and nut organic goodness? Because it's a step above candy! Kudos to balance for limiting the suagr to 12g, limiting saturated fat to 2.5g, and including 5g of fiber. A point was docked for two reasons: 1) only 10g protein, which is 5g less than a typical bar at this Calorie level; and 1) for including inulin as a major source of fiber. Addition of inulin means that the primary ingredients were not really so high in fiber, so inulin was added to beef up the fiber number and add bulk without adding calories. There are reports that inulin may also make some people feel "swollen."
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Thursday, July 03, 2008
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Do you use drugs? Probably…
drug:
1. n nonfood physical material that alters an organism's normal functioning by affecting physiologic processes; a chemical substance that affects the processes of the mind or body
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Drugs change how your body and mind would otherwise function and respond to the physical environment—e.g. the world around you. Drugs will change how you process food (send it to the fat cells for storage and extra padding or to the muscle?), how hard you push yourself during a workout, and how a person responds emotionally to stressful situations.
By all definitions, caffeine is a drug, though it is culturally acceptable to use due to its long history of use, general safety, and natural occurrence in common foods. On the other hand, removing caffeine from the diet of a user causes withdrawal symptoms, including fatigue, headaches, and anxiety or irritability.
Caffeine is the world's most widely used drug, and most athletes consume caffeine through energy drinks, sport gels, food and diet aids. In fact, a caffeine intake much lower than the amount condoned by the International Olympic Committee is shown in research to enhance sports performance in running events ranging from 60 seconds to 2 hours in length. Caffeine does not allow an athlete to use ore oxygen but sends signals to muscle cells that allow athletes to produce more power and train longer. Though caffeine is not shown to help in one rep max scenarios, it may help strength and power athletes to resist fatigue and lift a little longer.
Furthermore, the scientific evidence does NOT show that taking caffeine before exercise leads to dehydration or other negative side effects. Despite this, some coaches prohibit their athletes from consuming caffeine-containing drinks, for fear of dehydration. The only time this ban can be effectively enforced is on the road at away games. I believe that poor sports performance on the road is, in part and in some cases, related to athlete caffeine withdrawal. The smartest coaches carefully instruct athletes to consume an amount that will help sports performance, but will not cause them to test positive for a dose that is too high. The appropriate dose will vary based on the athletes and must be carefully planned and individualized.
Furthermore, there are many individual differences in the way different people's bodies handle the drug. For some people, half the caffeine taken is gone after 2 ½ hours, for other people the time is as long as 10 hours. As a result, some people will still have a lot of caffeine in their system even 20 hours after having an energy drink, if the dose is high enough. So for some people, one high dose (maybe 400mg) of caffeine in the morning can still make it hard to fall asleep at night.
In terms of dosing caffeine for sports performance, different amounts have been tested. Between 3 and 9 mg/kg (1.4-4.1 mg/lb; 170mg for a 122lb woman on the low end; about 1 Tall order of Starbucks coffee) are often used, with varying effects. Some studies show better athletic performance with less caffeine used in an intelligent manner. For instance, instead of being constantly wired on caffeine all day long, dosing and timing caffeine about two hours before workouts to maximize the advantage, while avoiding caffeine for the rest of the day. Furthermore, it is best to taper off caffeine and allow the body rest from it every so often. If you are new to caffeine or want to use it for sports performance, start on the low end of 1.4mg/lb (the low end), so you can determine your individual tolerance. Below is a condensed list of caffeine content of various drinks (4).
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Saturday, June 21, 2008
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Jean,
I read with great interest your article on celiac disease. I was recently diagnosed with Multiple Sclerosis (MS) and was wondering if you have any insight on how diet might contribute to this condition, which is basically an autoimmune disorder that attacks the protecting myelin coating of the nerves.
About 400,000 people have been diagnosed with MS in the US, and its incidence seems to be increasing. My assigned neurologist, who specializes in treating MS patients, used MRI scans to identify "plaques" on my brain and spinal cord. On the MRI images, these appear as light-colored spots of inflammation. These, he says, are the cause of sensory problems in my feet and legs, as well as occasional vision and equilibrium loss when I overheat.
He prescribed beta-inferon injections every other day to modulate my immune response. I'm giving myself these injections now. This does not improve my condition, but is supposed to help keep it from getting worse.
Other than to suggest a healthy low-fat diet, the neurologist who diagnosed me was quick to discount any connection with diet when I asked about it. But I have read a number of "fringe" natural health pieces that point tomilk, gluten and other food allergies as potential culprits.
No one has suggested I get a test for food allergies, but I'm thinking maybe it would be a good idea. What are your thoughts on this, and how reliable are these food allergy tests? And, why wouldn't my neurologist or GP suggest such an allergy test?
Thanks,
WW
Hi WW,
Thanks for writing--first, I'm sorry to hear that you have MS; hopefully your treatment will be as effective as can be expected. Secondly, the source of MS is highly controversial and no one can say definitively what caused yours. Anyone who does make that claim is not truthful. Finally, I am not a doctor, and MS is not my area of expertise; however, after a quick literature review there are a few points of advice I would offer.
1. There may be an association between MS and vitamin D deficiency, as reported in JAMA by researcher at the Harvard school of public health (Munger KL, Levin LI, Hollis BW, Howard NS, Ascherio A (2006). "Serum 25-hydroxyvitamin D levels and risk of multiple sclerosis". JAMA 296 (23): 2832–8).
High sun exposure causes too much damage for your body, but salmon, mackerel and tuna are all good sources of vitamin D. Furthermore, these foods are also naturally high in bio-active omega-3 fats, of which nearly all Americans are not getting sufficient amounts.
2. MS and stress/viral infection are HIGHLY associated. Therefore, it would behoove you to practice a relaxing form of meditation or exercise, such as yoga, consistently (like daily). Also, I would examine your life and eliminate extraneous stressors. Don't try to pack too much into your days; plan ahead to avoid unwanted surprises. Take a nice vacation (even if it's local, just make it care-free)!
Sleep loss induces inflammatory and stress responses in the body; adequate sleep should be a priority for you!
A high intake of high phytochemical/nutrient fruits and vegetables is associated with reduced risk of colds and other viral infections. An antioxidant juice is NOT a substitute for a good diet. The only way to eat a healthy diet is to eat lots and lots of fruit and vegetables. Especially for an MS patient, the bulk of your diet should be leafy greens, berries, broccoli, etc. Frozen is fine; avoid canned produce.
You do not need a special supplement or juice; you need good food in your body ALL the time to enhance immunity.
3. Food allergies are common culprits of bodily discomfort but I cannot say that they are directly linked to chronic disease. Variety (especially of fruits and vegetables) is the key to a healthy diet for all humans. Out of the 100s of grains in our world, the American's idea of variety is a wheat bagel at breakfast, wheat bread for lunch, and wheat pasta at dinner. Furthermore, materials like latex generally evolve into allergies with repeated exposure. It is not surprising to me that many people have a problem with wheat when its consumption is so incredibly pervasive in our society. You may have a problem with wheat; you may not. It is certainly not needed on a healthy diet, so go ahead and eliminate it for a while if you feel like it. Remember, in lieu of grains, you will need to get plenty of whole fruit in your diet for adequate carbohydrate intake.
Food allergy testing on the skin, as it is commonly done, has a tendency to OVER-DIAGNOSE people with food allergies. In order to truly identify food allergies, your blood must be tested for certain antibodies. This is quite costly, which is why it is rarely done. Elimination allergy diets should only be done under the care of a physician (MD!) who specializes in allergies, ideally in collaboration with a registered dietitian (RD).
Since there is no scientifically validated and clear association between a particular food and MS, it would not have been prudent for your neurologist to recommend allergy testing. He or she is attempting to maximize the good of your financial resources by focusing on validated medical treatments.
I hope this helps somewhat.
All best wishes,
Jean
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Thursday, June 12, 2008
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Though a daily morning omelet is delightful, neither the smoldering summer heat nor a busy schedule are conducive to preparing breakfast over a hot stove! This dish is designed to be a convenient, tasty and healthful breakfast option. Enjoy!
Equipment:
Gas Grill: preheat to medium-hot heat)
Round non-stick cake pan
Fitting lid or aluminum foil
Heavy duty oven mitts (silicone or fabric that can take the heat)
Ingredients:
cooking spray
1 cup egg whites or egg beaters
3/4 cup left over grilled summer squash, onions and bell peppers
1/4 cup feta or Gorgonzola cheese, divided
2 sprigs basil (leaves pull off and torn into pieces
salt and pepper to taste
Directions
1. Preheat grill to medium or high (if you are cooking on a small grill)
2. Spray non-stick cake pan with cooking spray
3. Add egg whites or egg beaters to cake pan
4. Sprinkle veggies and 1/2 of the feta cheese (2 Tbsp; 15g) on top evenly
5. Cover and place on the grill where the pan will be exposed to even, and preferably indirect, heat
6. Take a quick shower (5-7 minutes; this time will vary based on the heat of your grill and cake pan size)
7. Go outside and pull your meal off the grill
8. Sprinkle the remaining cheese and 1/2 basil on one side of the cooked omelet; fold the omelet over
9. Transfer to a plate and top with the remaining basil; salt and pepper as desired.
Wow! Now you have breakfast that took 2 minutes of effort and kept your house cool!
Nutrition:
260 kcal; 33 g protein; 9 g fat; 6 g sat fat; 11g carbs; 2 g fiber
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Wednesday, June 04, 2008
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So, I was called into the principal's office today…
…actually it was the office of my chair.
Anyway,
"Jean, this is half-joke, half serious. It's funny that you someone even reported you and serious because you actually have to do something about it. As you know ***** is very image concious and apparently you're a 'babe of the' something…"
I was named "Babe of the Month" by my local rock station and the sound byte on the radio goes something like this
"Hi fellahs! My name is Jean; I'm a registered dietitian, ivy league graduate, and I'll soon have my PhD in Exercise Nutrition. But more importantly, I'm The Bear's 'Babe of the Month' for June…"
Apparently someone at unsaid university thought my provacative photos were not in line with the University's mission, so I had to take all links to unsaid University off my website and blogs.
Oy. What's next?
Though, I have to also acknowledge that plastering scores of nearly nude photos of myself all over the internet is not highly professional and it may seriously bite me in the ass in about a year when I'm seeking employment.
Something to ponder…
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Thursday, May 29, 2008
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hey jean,
i read this and was quite intrigued...
my first instict is to be dismissive (those crazy vegans) but i thought i'd run it past you to see if there's any truth to these claims:
Link
(look in her "about me" section)
hope all is well!
j
Ah, quacks; I love it! Next, she'll be selling avocado in pill form, to save us from the greasy green mess! My mom actually started taking a supplement that was supposed allegedly like eating 8 cups of veggies...conveniently packaged into 2 little geltabs. Sorry folks! There's simply no substitute to a well-balanced healthy diet!
There are a number of marketing tricks in this little nutritional bit, which are important to look out for generally. I will respond to her claims conversation style.
*Avocados are the perfect food! Avocados are bursting with nutrients--vitamins, A, B-complex, C, E, H, K, and folic acid, plus the minerals magnesium, copper, iron, calcium, potassium and many other trace elements.*
But in what amounts? No vegan food is a great source of B-12, which is a common deficiency in a vegan diet.
*Avocados provide all of the essential amino acids (those that must be provided by our diet), with 18 amino acids in all,*
Again, overall QUANTITY of amino acids are low; most foods contain at least a trace amount of each essential amino acid. Veggies are an imcomplete source of protein generally because they have at least one limiting amino acid. This means that at least one essential amino acid (one your body needs but cannot make) is low in comparison to the non-essential amino acids the food provides.
*plus 7 fatty acids, including Omega 3 and 6.*
I will blog on this soon (meant to do it about a month ago). omega-3 and omega-6 fatty acids from plant sources do not have pharmacological benefits (straight from the top o-3/o-6 researchers at experimental bio conference in april). Eat fatty fish or take fish oil supplements!
*Avocados contain more protein than cow's milk, about 2% per edible portion. Since rapidly growing nursing infants obtain no more than 2% protein from mother's milk, we can safely assume that children and adults do not regularly require foods richer in protein than avocado.*
I think these statements are completely misleading and false. Even so, generally speaking, comparing a solid food and a liquid food's protein content does not make sense, since liquid food nutrient percentages are thrown off by large quantities of water. Water has no calories (water is the bulk of milk's overall content), whereas fat is calorically very dense. For example, a cup of whole milk is only 4% fat, but contributes the majority of the overall calories contained therein, even though the percentage is small. Furthermore, a serving of avacado (say 1/4 cup) has only 1g protein, whereas 1 serving of milk (1 cup) has 8g protein. Even cup for cup, milk has twice as much protein as avocado, and it is also much higher quality (essential amino acids are not only present, but also in the right balance).
*Our bodies recycle approximately 80% of our protein; cooked protein is denatured and largely unusable, thus our protein need is far lower than what is taught by conventional dietetics. A small avocado will provide more usable protein then a huge steak because cooked protein in meat is deranged and mostly unavailable to our liver, the organ which makes all of our body's protein.*
1. Are we trying to get bigger (add protein mass to our bodies) or do we want to barely stay alive? Building muscle requires a lot of protein, plain and simple.
2. Steak is a great source of protein and creatine (when cooked rare to medium). Protein of any kind is denatured the second it hits the highly acidic environment of the stomach in any case.
3. Proteins are made in every cell of the body that has DNA and the organelles required to make protein. That's like, all cells in the body!
*Ripe, raw organically grown avocados are naturally pure and furnish all of the elements we need to build the highest quality protein in our bodies. The water content of avocado by weight averages 74%. Because avocado is a ripe, watery, enzymatically-alive fruit, it ranks as the most easily digested rich source of fats and proteins in whole food form. The ripening action of the sun "predigests" complex proteins into simple, easily digested amino acids. The fat content (by weight) varies from 7 to 26 % according to the variety, averaging 15%. Approximately 63% of the fat in avocados is monounsaturated, 20% is polyunsaturated and 17% is saturated.*Avocados are the perfect source of dietary fat--appetizing in their raw state, digestible, and pure.*
Some of the above are just facts about avacado, some are just weird.
*Another plus is that avocados have no cholesterol.*
Just like every other vegetable, fruit, grain, legume, etc! My favorite is cholesterol-free chips...
All plant products are cholesterol-free, since plants cannot manufacture animal cholesterol. Most low-fat meat and dairy products are also very low in cholesterol.
In addition, as work by Walter Willet at the Harvard School of public health has shown, blood "bad cholesterol" levels are raised more by refined carbs (white sugar; white bread/pasta) than animal cholesterol. That's just one more reason to love eggs!
*Avocado is an alkalinizing food. Avocado eaters who eat a healthful vegan diet typically experience more lustrous hair, softer, smoother skin, more pliable nails, fewer joint problems, slimmer belly, less body odor, improved mental function and enhanced libido. http://www.living-foods.com/articles/avocadoarticle.html*
A vegan diet can be healthful, when executed properly. If you eat a vegan diet that consists of all whole foods, you will be slimmer, and you may like the way you feel. You'd have to try it to know. Also, you MUST avoid products like soy ice cream/sweetened yogurts, etc. These processed products are not more healthful than their traditional counterparts.
Vegans should supplement with B-12, B-6, possibly iron (especially women) and should learn how to compliment proteins properly (making sure you get enough essential amino acids each day from your vegan diet).
All that said, many athletes are meat-o-philes, self included. On the other hand there are certainly many vegetarian (still include diary and eggs) atheletes too.
In essence, avocados are a fine food, but are not suitable as a foundation of one's entire diet. They are high in fat and lacking in sufficient quantities of many nutrients needed to sustain life. All things in moderation!
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Friday, May 02, 2008
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Sometimes it's hard to tell the difference between supplements that build lean muscle and those that build only debt. Thankfully, scientific research shows that some supplements, taken at the right times, will help you sculpt a muscular physique.
1. Protein
To build significant muscle, you need to eat extra energy and nutrients. The extra calories should come from high-quality protein and carbohydrates, mostly before and after workouts (1). Protein supplementation after weight training increases lean mass gain more than weight training alone-- thousands of studies support this conclusion.
For weight-lifters, the daily protein recommendation from the ..:namespace prefix = st1 ns = "urn:schemas-microsoft-com:office:smarttags" />American College of Sports Medicine (ACSM) is 1.6-1.7 g/kg, which is equal to 0.73-0.77g/lb (2). For instance, a 145 pound woman should take in 105-112g/day. Remember that this recommendation is based on the needs for athletic performance. If physique goals influence your food choices, you may choose a diet that is a bit higher in overall protein.
Before and During Workouts: Studies show that taking some protein before a workout serves at least three purposes. First, the protein will help prevent muscle breakdown during exercise (3). An added benefit of taking protein before you start is an increase muscle-building after training has stopped (3). Finally, supplementation will boost muscular endurance and increase the volume of training per weight-lifting session (4). Whey protein is a high-quality, quickly-absorbed protein source, so it is good to take before, during and after workouts. Have about 5g (1 heaping teaspoon) before workouts and 5g during your workout.
After Workouts: In addition to reducing muscle damage and breakdown, post-workout protein contributes to a release of muscle-building signals. Certain amino acids, contained in complete proteins like whey, cause the pancreas to release insulin (5). Insulin release following a midnight binge promotes fat storage, but an insulin spike after weight-training results in more glycogen storage and muscle building. In essence, weight training tells the body to send energy to the muscles instead of fat cells. In the end, the insulin helps you to build lean mass without its infamous fat-promoting effects. Also, protein's amino acids provide the raw materials for muscle building. Fifteen grams of protein after your workout is recommended by nutrition expert Dr. John Ivy in his book Nutrient Timing (6).
2. BCAA
The branched chain amino acids (BCAA) include leucine, isoleucine, and valine. All of these amino acids (the smallest units of protein), and leucine especially, increase the rate of muscle building and decrease the rate of muscle breakdown (7,8), so it's a dually effective supplement for building muscle.
Before and During a Workout: The muscles use BCAA during a strength workout for up to 15% of muscle energy needs (9). If the BCAAs are not readily available to muscles before and during a workout, your body is more likely to breakdown existing muscle mass to meet energy needs. As a result, a BCAA supplement before and during weight training supports overall muscle-building. Take about 2 grams of BCAA for each 50 kg of body mass before and during your workouts.
After Workouts: After a workout BCAA, especially leucine, also promotes an insulin response, signals the muscle to rebuild itself, and act as raw materials for muscle formation. Take of BCAA about 3 grams for each 50 kg of body mass before and after workouts. A pure BCAA powder is the most economical way to take this supplement; one rounded teaspoon is about 5 grams. Fair warning: BCAA have a bitter taste and poor mixability, so many people like to take capsules instead of the powder.
3. Carbohydrates
Carbohydrates are an important fuel source for all kinds of exercise, including weight training. Muscle glycogen, though usually associated with endurance training, is also an important energy source for strength-training; muscle glycogen will be maintained if carbohydrates are taken before and during workouts. Also, well-timed carbohydrate reduces release of the stress hormone cortisol (10). High circulating cortisol levels are associated with lower immune function and muscle breakdown. Lower glycemic or "slow" absorbed carbohydrates should be consumed in the last food meal before a workout. Good choices are oats, berries, and whole grain pasta.
Before and During a Workout: Pre-workout carbohydrates are important to spare glycogen. Have about 20g carbohydrates immediately before and during your workout (40g total).
After a workout: In addition to the benefits mentioned, carbohydrate is the strongest stimulator muscle-building insulin and helps replace lost glycogen. Carbohydrate and protein should be supplemented after a workout in a 3:1 or 4:1 ratio. Have about 45g of carbohydrate with 15g of protein.
4. Creatine
If you're looking for more mass and strength, look no farther than your trusty tub of creatine (11). One study looked at two groups of men following the same weight training schedule; those taking creatine showed about twice as much lean mass gain as compared to the placebo group when completing the same resistance training program (12). The men supplemented with 20 grams/day during a one week loading phase and 5 grams/day for the rest of the twelve week study for maintenance. If you choose to do a loading phase, be sure to split the creatine up into 4 or 5 doses throughout the day to minimize stomach cramps. Also remember that dosing on the label of a creatine bottle is specifically for men; women do not need as much, in general. Depending on weight, 10-15 grams will be adequate for the loading phase and 2-3 grams will be enough for maintenance. Creatine should be taken with your pre work-out drink during the maintenance phase.
You can improve your gains with smart and consistent use of sports supplements, which are taken strategically around your workouts. With the exception of creatine, the supplements can be skipped on non-training days—you won't need the extra calories then.
When you are training to add lean mass, be sure to fuel your workouts: 1) Take your pre-workout supplements 15-30 minutes before you begin training; 2) Drink important nutrients during your workout; and 3) Take your post-workout supplements within 30 minutes of completing your workout.
Muscle Cocktail I (Before and during training)
16 oz water
1 heaping teaspoon whey protein (5 g protein)
1 teaspoon BCAA (3-4 g BCAA)
1 dose creatine (5g serving)
4 tsp honey (20g carbohydrates)
½-1 individual packet of sugar-free lemonade
Combine all ingredients in a shaker cup or water bottle; enjoy.
Muscle Cocktail II (After Training)
8 oz water or ice
8 oz fat-free milk (12g carbohydrates; 8 g protein)
½ scoop (oz) chocolate or vanilla whey protein (10 g protein)
3 Tbsp chocolate syrup (36 g carbohydrates)
1 teaspoon BCAA (3-4 g BCAA)
Combine all ingredients in a shaker cup or blender; enjoy.
References
1. Cribb PJ, Hayes A. Effects of supplement timing and resistance exercise on skeletal muscle hypertrophy. Med Sci Sports Exer. 2006;38: 1918-25.
2. Joint Position Statement of the American College of Sports Medicine, American Dietetics Association, and Dietitians of Canada on Nutrition and Athletic Performance. Med Sci Sports Exer. 2000; 32: 2130-2135.
3. Tipton KD, Rasmussen BB, Miller SL, Wolf SE, Owens-Stovall SK, Petrini1 BE, Wolfe RR. Timing of amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise. Am J Physiol Endocrinol Metab. 2001; 281: E197-E206.
4. Kerksick CM, Rasmussen CJ, Lancaster SL, Magu B, Smith P, Melton C, Greenwood M, Almada AL, Earnest CP, Kreider RB. The effects of protein and amino acid supplementation on performance and training adaptations during ten weeks of resistance training. J Strength Cond Res. 2006; 20: 643-53.
5. van Loon LJC, Kruijshoop M, Verhagen H, Saris WHM and Wagenmakers AJM. Ingestion of Protein Hydrolysate and Amino Acid–Carbohydrate Mixtures Increases Postexercise Plasma Insulin Responses in Men. J Nutr. 2000;130: 2508-2513.
6. Ivy J and Portman R. (2004). Nutrient Timing. New York: Basic Health.
7. Blomstrand E, Eliasson J, Karlsson HK, Kohnke R. Branched-chain amino acids activate key enzymes in protein synthesis after physical exercise. J Nutr. 2006; 136:269S-73S.
8. Escobar J, Frank JW, Suryawan A, Nguyen HV, Kimball SR, Jefferson LS, Davis TA. Regulation of cardiac and skeletal muscle protein synthesis by individual branched-chain amino acids in neonatal pigs. Am J Physiol Endocrinol Metab. 2006; 290: E612-21.
9. Kraemer WJ, Volek JS, Bush JA, Putukian M, and Sebastianelli WJ. Hormonal responses to consecutive days of heavy-resistance exercise with or without nutritional supplementation. J Appl Physiol. 1998; 85: 1544-1555.
- Voltek JS, Rawson ES. Scientific basis and practical aspects of creatine supplementation for athletes. Nutrition. 2004; 20: 609-614.
11. Volek JS, Duncan ND, Mazzetti SA, Staron RS, Putukian M, Gomez AL, Pearson DR, Fink WJ, Kraemer WJ. Performance and muscle fiber adaptations to creatine supplementation and heavy resistance training. Med Sci Sports Exerc. 1999; 31: 1147-56.
12. Burke DG, Chilibeck PD, Davidson KS, Candow DG, Farthing J, Smith-Palmer T. The effect of whey protein supplementation with and without creatine monohydrate combined with resistance training on lean tissue mass and muscle strength. Int J Sport Nutr Exerc Metab. 2001; 11: 349-64.
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