FAQs-Set 2

I’m always hearing that certain foods are good for you, but then I have a lot of other people tell me that the exact same food has a lot of Calories so I shouldn’t eat it. What’s the deal?

Just because something is “good” for you doesn’t mean it is low in Calories.

A “Calorie” is a measure of how much energy a food contains, and the standard American body runs on 2,000 Calories worth of energy to maintain weight.

So, foods being referred to as “good” or “bad” for you isn’t really accurate, because something can still be very high in Calories and be good for you in small quantities (olive oil, peanut butter, etc.), or can be very low in Calories and bad for you (highly salty items, high sugar items, etc.).

Therefore, the “good” and “bad” often isn’t related to Calories; instead, it’s related to how the foods function in your body.

Keeping in mind that everything can be consumed in a balanced, healthy diet, I find that it’s often easier for people to change “good” and “bad” to “Everyday Foods” and “Sometimes Foods”. These separate categories have nothing to do with Calorie content, but with the role of nutrients in the diet.

A nutrient can be described as a substance (like vitamins or minerals) that play a nourishing and essential role in a healthy body.

Therefore, “Everyday Foods” are foods that can be consumed everyday in good health, and “Sometimes” foods are foods that should be consumed on occasion in order to maintain the healthiest intake possible without denying yourself life’s fattier, saltier, or sugary pleasures.
HC= High Calorie (Use in Moderation)

Examples of “Everyday” Foods
Nuts and Nut Butters- HC Beans and Legumes

Boneless Skinless Chicken breasts, Fish
Fat free or low fat milk and yogurts

Olive and Canola Oils- HC
Whole Grain products

Fruits, Vegetables

Example of "Sometimes Foods"

High fat meats such as beef and sausage

Butter, Margarine, Lard and Shortening

Non-diet sodas and other Calorie-containing beverages

Non-Whole Grain Products (White bread, etc.)

Full fat dairy (Milk, Yogurt, Cheese, Ice Cream, etc.)

Clearly there are far more items in each category, but those are some common examples to give you an idea of the two groups.


So what amount of those items should I eat?

As always, the amount really depends on your weight, height, gender, and activity levels. However, I always give the recommended servings for the Average American (Fats and Oils= 6 Tsp.).

So, the high-fat (“good” mono and poly unsaturated fat) items that are higher in Calories and should be moderated are:

Avocados- ½ of a medium Avocado supplies ½ of the RDA for fat, along with 150 Calories.
Olive and Canola Oil- 1 Tbsp of oil accounts for ½ of the RDA for fat, and contains 120 Calories.
Nuts - It depends on the type of nut, but here are some commonly consumed varieties and their values (all of the values contain ½ of the RDA for fat):

Peanuts (Shelled)- 28 Peanuts= 170 Calories
Walnuts (Halves)- 14 Halved Halves = 190 Calories
Pecans (Halves)- 18 Halved Halves= 200 Calories
Almonds (Whole)- 20 Whole Almonds= 160 Calories
Cashews (Whole)-16 Whole Cashews= 160 Calories
Pistachios (Whole)- 45 Whole Pistachios= 160 Calories
Hazelnuts (Whole)-18 Whole Hazelnuts- 180 Calories

Nut Butters- Always buy the “Natural” variety- the normal variety contain hydrogenated or partially hydrogenated oils, both of which are harmful to your heart. Check the label, even if the product claims “trans fat free” on the front.

2 Tbsp of Nut butter counts for 2/3 of the RDA for fat.
Peanut and Almond Butter- The natural varieties contain about 180 Calories per 2 Tbsp, and the regular varieties contain about 210 Calories per 2 Tbsp.

Seeds: Both listed here account for ½ of the RDA for fat.
Sunflower Seeds (3 TBSP Shelled Kernels)- 160 Calories, ½ RDA for fat.
Pumpkin Seeds (1/4 cup)-140 Calories

These are not the only forms of “healthy” fats commonly consumed. Others include fish and certain types of salad dressings as well as many other items. For more information about RDA’s for fat and other items, visit www.mypyramid.gov

Is it ok to use honey instead of sugar to sweeten my coffee or tea?

Honey is a perfectly acceptable product to sweeten tea or coffee, as long as it fits into your Calorie needs, and weight or Calorie overconsumption is not an issue. However, this is not the case for most Americans. “Liquid Calories” in particular are especially an issue, since many American consume them, but few account for the Calories, which do nothing to keep you full.

In reality, many drinks served up at coffee and espresso bars have as many or more Calories than a fatty meal- Even thing beverages as simple and innocent as a Chai Tea Latte with 2% or Soy Milk can contain
Also, keep in mind that honey has just as many Calories as sugar (about 60 per Tbsp). So, if you’re trying to be conscious of sugar consumption or weight gain, either stick to unsweetened, or artificial (Zero Calorie) sweeteners, also known as sugar alternatives such as Equal or Splenda.

I want to burn fat so that you can see my muscle tone better- what’s the best way? I’ve heard that working out at a low intensity fat burning “zone” is best.

It’s true that more fat is being burned when working out at a lower intensity, but this may seem like a confusing concept: the important thing to remember is that the body uses a higher percentage of fat Calories compared to other fuel Calories when the body is at a lower intensity of work.

That doesn't mean that the number of Calories being burned overall are enough to promote fat loss.

So, consider these two scenarios: one, lying on a couch. Two, running long distance.

So, in the first scenario, the person is laying still on a couch: the person is indeed doing a low intensity of work, using only 1.4 Calories per minute, 1.1 of which are from fat. 8.4 Calories, therefore, are being used per hour.

Running 9 minute miles, however, the individual would use 13.4 Calories per minute, 5 Calories of which are from fat. So, running for one hour would burn 804 Calories, 300 Calories of which are from fat.

So obviously, running is better than sitting on a couch.

But what about exercising at a lower intensity than previously stated (9 minutes/mile)? Would that burn more fat?

Again, no, because the total number of Calories wouldn’t be as high: running a 9:30 minute/mile would burn 690 Calories, 282 of which would be from fat.
So, in closing, to burn fat, the key is the total number of Calories burned, versus Calories consumed- not the intensity at which you work out. To burn fat, burn Calories.

I weigh myself everyday and can’t help but be frustrated, especially when I feel like I’m doing good and should be losing weight, only to weigh myself and see that I’ve gained a pound! What gives?! Do you weigh yourself?

No, I don’t weigh myself: in fact, I don’t even own a scale. I only get weighed at Physical Exams at the Doctor’s office.

So, why don’t I?

Because weight can fluctuate by as much as four pounds a day, depending on how much you ate, how much water you’ve drank, and whether or not you’ve exercised.

Also, daily weighing makes you lose sight of what weight is really about: it’s a measure of health, not a number to fixate on or obsess about. So, if you’re trying to lose weight, weigh yourself about once a week, in the morning, before you’ve eaten or worked out to keep track of progress.

If you don’t need to lose weight and are trying to maintain your weight, keep track of whether or not you’re losing weight by how your clothes are fitting: if they’re tighter than usual day after day, there’s a chance you may have put on a few extra pounds.

I always try to start eating healthy but always give up- it’s just too hard. I start off really good but get discouraged or tempted and then give up- like I’ll have a really good day and go to the gym and eat healthy meals, but then there’ll be pizza at my boyfriends house or when we’re hanging out with friends and I can’t resist! How do you stay so motivated?

It’s not really a matter of motivation for me- I eat when I’m hungry, and if I’m not hungry, then I don’t eat: even if something else (like the pizza you mentioned) is present. Second, I don’t deprive myself, of anything- no matter how supposedly “bad” for me it is.

Every food fits into a healthy diet if eaten moderately. For example, if I had been in your shoes and known that pizza would be at a gathering, I’d have had that for a meal instead of eating before I went- there’s nothing “wrong” with consuming pizza, as long as you stick to one or two pieces (One if they are “SURC” or “Sbarro” sized, two if they’re regularly cut).

I suppose, in a way, moderation is my own sort of “motivation” that you asked for: because even if I had eaten before and the pizza looked really good, I would have known that “Hey, I’m not hungry anymore, but I can have some pizza tomorrow, or the next day.”

In short, many people don’t think before over consuming food: they think “that looks good now- I want it now, or it will be gone.” People, in general, have a subconscious urge to eat something right then, while it’s there in front of them- as if it will magically disappear off the face of the earth if they don’t consume it. Whatever item you want will be available again, when you’re hungry for it.

Don’t deprive yourself either- if you do, by forcing yourself to eat rigidly healthy meals that you don’t enjoy, you’ll never be able to adapt happily to a healthy lifestyle.

I want to eat better, but don’t know where to start- help!

First, take a look at your food groups: remember that Food pyramid from back in elementary school? It really is the best way to maintain weight without having to count Calories.

Go to mypyramid.gov to get a personalized assessment according to gender, weight, height, and activity level.

If you eat over the recommendations, you’ll probably gain weight. If you eat under the recommendations, you’ll probably lose weight.

For now, we’ll just assume that you are the average American and use the recommendations therein:

Grain-6oz
Vegetables- 2.5 cups
Fruits- 2 Cups
Milk-3 Cups
Meat and Beans-5.5 Oz
Oils and Fats- 6 tsp

So, what counts as an ounce?

Here are some ounce equivalents of commonly consumed items, including items from the SURC:

Grains- 1 ounce is ½ cup cooked pasta or rice, 1 slice of bread or ½ of an English muffin, ½ to 1 cup dry cereal (Depending on Calorie Content), ¼ cup uncooked oatmeal. Each serving listed here is around 60-100 Calories- the number of Calories in one serving of grains.

Wraps and Hoagie Rolls offered at Wrap n’ Roll, however are another story: those both contain the caloric equivalent of three slices of bread. Therefore, one wrap or one hoagie roll counts as 3 ounces of grain.

Vegetables- 2.5 cups of vegetables is equivalent to 2.5 cups of non-starchy vegetables. This means that broccoli, lettuces, spinach, beets, green beans, cauliflower, carrots, cucumber, mushrooms, bell peppers and numerous other vegetables fall into this category.

Potatoes, peas, and corn however, should all be accounted for as a grain, because their higher starch content and higher Calorie content does not allow them to be counted in the same category as non-starchy vegetables. Non-starchy vegetables can be consumed over the 2.5 Cup recommendation without affecting weight maintenance.

Fruit-2 cups counts as 2 pieces whole fruit or 2 cups sliced fruit.

Milk- 3 cups counts as 3 fluid cups of milk, 8 ounces of yogurt, 1/3 cup shredded cheese, 1.5 ounces hard cheese (about the size of 2 dominos). Keep in mind that whole milk, low fat yogurt, regular yogurt, 2% milk, and regular cheeses are going to have more Calories than a fat free product like skim milk or fat free yogurt.

Meat and beans- These are more complicated because they are generally consumed in portion of 4 oz or more.

1 egg is equal to one ounce, as is a ½ serving of nuts (see above question for nut portion sizes: cut that number in half, and the new smaller portion counts as one ounce of meats and beans). A can of tuna equals 3 oz, a fish “steak” is usually about 5 oz, a veggie burger is 2 oz, a small chicken breast is 3 oz (about the size of a deck of cards), A small steak is usually 4 oz, and a small hamburger is about 3 oz.

A good rule of thumb when it comes to cuts of meat and lunch meat is the card rule: 3 oz is about the size of a deck of cards.

Oils and Fats- Many people think of “fats” as butter, lard, oils, and margarines: in reality, fats are a main component of many food products, and should be thought of as such.

1 Tsp of any type of Oil (Olive, Canola, Sesame, Vegetable, etc.) count as one tsp- be careful, the amount of oil they sauté pasta in or put on sandwiches is equivalent to three Tsp- half your daily allowance.

1 Tbsp of butter, margarine, or mayonnaise counts as 2.5 tsp of oil. The amount of mayonnaise that goes on SURC sandwiches is double that, as is the butter for quesadillas. The omelets bar is generally great about only using 1 Tbsp. The side cups for Mayonnaise at the grill or condiments station hold four times that- watch out!

1 Tbsp of salad dressing counts as 2.5 tsp of oils- be careful here, the amount in a salad from Totally Tossed is four times that, as is one of the “side” dressing cups.

Olives and Avocados are extremely healthy sources of fats- 8 large olives count as 1 tsp oil, and ½ of an avocado counts as 3 tsp oil.

Nuts and Nut Butters, although containing protein, also have a high enough fat content to allow them to fall into this category: 2 Tbsp peanut butter counts as 4 Tsp oil (the amount that goes on a SURC sandwich or waffle is twice that), or 1 ounce nuts (peanuts, almonds, cashews, etc) or seeds (pumpkin, sunflower, etc.) counts as 3 tsp oil.
Keep those servings and equivalencies in mind- after a while, it’ll become second nature to know what “counts” where.

Well, what if I want to lose weight? It’s hard for me to cut out things I like.

First, determine whether or not you actually NEED to lose weight: you can determine whether or not you’re at a healthy body weight by plugging your weight, height, and gender to the pyramid planner feature on mypyramid.gov

Second, you need to reconsider your life style that is making you overweight: do you skip the gym? Do you over consume food? Is it a combination of the two?

Either way, a “diet” in the traditional sense is not a good idea. This type of dieting implies that you will “stop” doing bad habits (eating “bad” food, stop skipping the gym, etc) for a certain period of time to lose weight. Then, once the weight is lost, you assume you can go back to eating the same way and skipping the gym and still maintain weight.

This is incorrect.

To lose excess weight and then maintain a healthy weight, you need to commit to a long-term lifestyle change that finds a healthy middle ground: one that doesn’t cut foods you love or engage in activities you don’t enjoy, but one that promotes a balanced, healthful diet and exercise regimen. If a new routine is so foreign or miserable for you that you have a hard time maintaining it, you’ll ultimately fall into the same old trap and gain the weight back.

Registered Dietician Kristin Jones practices the same philosophy, saying “You can't pick something that makes you half happy -- for example, you can't be happy that you are losing weight but unhappy that you are never able to eat your favorite food. I truly believe that consistent healthy diet and exercise will take the weight off and keep it off. It will prevent chronic disease and can be maintained happily. It may take a support group (dietitian, trainer, friends, etc) to get you started and on the right the path but once you educate yourself, you will be able to sucessfully do it on your own."

If you’re needing to lose a few pounds, cutting a few hundred Calories (about 300) per day will lead to healthy weight loss over time: gradual is best. Losing weight rapidly may seem desirable, but it isn’t good for your body. By cutting a mere 300 Calories a day, you’ll lose a pound a month: do it for a year and you’ll lose 12 pounds. Speak to a physician about plans best for you, and always consult a physician if you have any doubts on how to lose weight properly.

Don’t cut back on any food group entirely: many people attempt to consume little to no Carbohydrate while losing weight, believing that this will lead to weight loss. While this is true, the weight is being lost because they are lacking Calories they would typically be consuming- not because Carbohydrates are bad for you. In fact, when consumed in moderation, Carbohydrates are extremely healthy, just like the other food groups.

So where should/can I cut Calories easily, then?

The easiest places to cut Calories are sauces, liquid Calories, and fats: many people consume excess fat in all three of these forms, and because fat contains the most Calories per gram, these items can rapidly cause weight gain.

Swap out fatty and Calorie laden sauces like Mayonnaise, Red Pepper Basil, or Honey Mustard while dining at the SURC, and request only one piece of cheese on a burger or sandwich instead of two, or skip the cheese altogether. Choose nonfat milk in lattes and coffee beverages, as well as sugar-free syrups, and pass on whipped cream.

Smoothies, Juice, regular soda, and all types of alcohol also contain an excessive amount of Calories, none of which do anything to keep you full: that is why they are referred to as “liquid Calories”.

Skip the butter, olive oil, canola oils, and other forms of cooking fat while preparing your food if you’re looking to lose or maintain weight: although some of these fats are healthy, most Americans consume enough fat elsewhere to not need them in the cooking process, and it’s an easy way to overload Calories: each Tbsp oil or cooking fat contains about 120 Calories per Tbsp.
Before undergoing a weight loss regimen, it’s important to talk to your doctor about any concerns you may have, especially if you are attempting to lose a large amount of weight, or if you have any other health complications that may be exacerbated by weight loss.

FAQ's- Answered!

Summer’s coming up, and I attend a lot of barbecues….I always seem to gain a lot of weight during the summer (it’s hard to resist the ice cream and cool treats), but I want to be able to attend these functions without gorging myself on high-calorie, high-fat items. What should I eat at these events?

No one wants to miss out on a summer celebration, especially because of nutrition- and there’s no need to. Plenty of offerings at barbecues are very healthy, although the opposite is also true. Steer clear of creamy potato salad and macaroni salad-both have over 300 Calories in a mere ½ cup (the size of ½ of a tennis ball).

The same goes for pasta salad- if you’re having a hamburger or hotdog with a bun, you probably don’t need the extra Calories from the extra serving of carbohydrate in the pasta.
Be choosy about your carbohydrates, fats, and proteins- they’re what contribute the most Calories to your diet. Choose 1 of each. For example, 1 chicken breast (protein) on a bun (carbohydrate), and side salad with vinaigrette (fat).

Beware that salads covered with creamy dressing (ranch, Caesar, etc) or cheese or bacon all contain more Calories than those made with fresh vegetables and dressings served on the side.
As far as protein goes, grilled barbecue chicken without skin is your best bet, along with seafood. Be careful with fatty toppings often added to seafood (ex: butter or mayonnaise to salmon). Choosing a burger or hotdog means more fat and Calories, so forgo other fatty toppings like cheese and mayonnaise.

As far as condiments go, ketchup, mustard, and relish contain fewer Calories than BBQ and Mayonnaise. Eat one plate of food slowly and pay attention to your fullness. There’s, generally, not a reason the average person should need more than one plate full of balanced (carb, protein, fat) food.

Watermelon and fruit salads (those without sugar syrup) are a great, healthy, “sweet” ending to a meal that is lower Calorie than many of the desserts. If you can’t resist an even sweeter treat, choose 1 cookie or cupcake, or help yourself to a serving size of cake the size of a post-it note: that’s one serving!

Above all, enjoy: summer only comes around once, and eating healthfully at BBQs is easy to do if you have a game plan.


One of my friends told me that you can eat too much fruit. Is that true? I eat a lot of it, like maybe 4 or 5 servings a day, but I thought it was good for you, like vegetables, so I could eat as much of it as I want?

You actually CAN over-eat on fruit. Fruit contains a lot more Calories than vegetables. The current recommendation is two servings of fruit per day. One serving of fruit is 1 cup of berries, 1/2 cup grapes, 1/2 cup pineapple, 1 small orange, 1 small apple, 1 small pear, 1 banana (about six inches long), or 1 Cup fruit juice.

The reason for reducing your fruit, intake, overall, would be Calorie control. 4-5 Servings of fruit a day would be around 500 Calories (depending on what type and how much you are eating), which would be 25% of the average American’s recommended Caloric intake (2000 Calories per day). If you are consuming all of your other food groups per day (6 servings grain, 2.5 cups vegetables, 3 cups dairy, 5.5 ounces meat or beans), then the added Calories from your excessive fruit intake (over 2 cups) could easily cause weight gain.


Is it better to consume regular soda or diet soda? I’m always hearing bad things about both!

The concerns over regular soda and diet soda stem from two completely separate issues. The concern in regular soda is the high Calories, which are caused by the high sugar content. These liquid Calories contribute no nutrients and do not promote satiety (the feeling of fullness) in the way that food does. Therefore, these excess Calories on top of the meal that is actually fulfilling your hunger, cause weight gain in the majority of the population.
The regular (non-diet) product contains an unnecessary 100 Calories per 8 oz.

The allegations over the nutritional aspects of diet soda however, have nothing to do with Calories, as there are none. Instead, the debate has to do with the safety of artificial sweeteners. Thus far, no problems have been found in the very extensive research concerning these products.

Alternative Sweeteners (including aspartame AKA “equal”, and sucralose AKA “splenda” have been determined safe for use in all ranges of individuals: men, women, and children, including those with diabetes.

The FDA has guaranteed the safety of these products 26 times in 23 years. Therefore, I’d say it’s better to consume the diet product, but if you’re still nervous about the safety of the sweeteners, limit your consumption of the product.

Do you eat pizza? I LOVE pizza, and I know it’s really unhealthy, but me and one of my girlfriends can easily eat an entire large pizza to ourselves.

I absolutely adore pizza, and yes I do eat it. And it can actually be a pretty balanced meal if you do it right. Unfortunately, your consumption size seems to be excessive, unless you’re really extremely active (I’m talking Lance Armstrong status here), because that meal would easily be at least 1,000 Calories or more. I am a highly active individual and I eat about 2 slices of a large pizza at a time, which adds up to about 450 Calories, depending on what type of crust and toppings you get.

Personally, I don’t really like the high-fat meats on pizza, although I’ll occasionally order Canadian Bacon with Pineapple. My general pizza order is mushrooms, olives, and onion, although I love authentic Margherita Pizza.

Keep in mind that the meats offered add hundreds of Calories to your order, as do fatty sauces like Ranch. Also, turn down the offers for side orders or wings, breadsticks, and cinnamon sticks- you already have a complete meal and enough Calories from the pizza itself.

I’m curious why I would be hungry even if I’m eating healthy? I usually eat a yogurt for breakfast with maybe some fruit, and a large veggie salad with low fat dressing for lunch, and steamed vegetables and some chicken for dinner. But I’m always super hungry, and sometimes I’ll give in and eat like two bags of popcorn and feel really bad about it because I try to eat super healthy. I’m a normal weight (120 pounds and 5’8) and I work out for like an hour every day, but I’m really struggling to lose a few more pounds because I’m always hungry, but I’m really afraid that if I eat more than I do now, I’ll gain weight.

Before I begin, I need to note that your weight is NOT a normal weight for your height- a person who is 5’8 should be at least 140 lbs. You also mentioned that you are struggling to lose a few “more” pounds, which implies that you have been in the process of losing weight.

I highly recommend that you see a registered dietician as soon as possible to discuss both your very low body weight and your preoccupation with your weight. Your body is hungry because you are consuming a diet lacking in nutrients and Calories, and your body needs the Calories that you aren’t consuming for growth and maintenance.

If you are a Central Washington University Student, contact information for the Registered Dietician at the health center can be found here: http://www.cwu.edu/~dining/nutrition.html

If you are not a CWU student, registered dieticians in your area can be found via the link at the top right hand of the American Dietetic Association’s webpage- http://www.eatright.org/

What are some of your favorite healthy foods and not so healthy foods?

What a fun question. I don’t strictly believe in a food being “Healthy” or “Unhealthy”, because everything is ok in moderation. However, some foods are clearly more nutritious than others. So if I had to place my favorite in the “Healthy” and “Unhealthy” categories, they’d be as follows:

Healthy: Seafood (especially my mum’s bouillabaisse, a spicy Mediterranean stew), sushi (again with the seafood, especially spicy tuna and salmon, and rainbow rolls), peanut butter, yams, Brussels sprouts and broccoli, hummus, whole wheat bread, bananas, mangos

Unhealthy: Chocolate (Yes, I know that dark chocolate has health benefits, but it also has added sugar), Cookies (Chocolate Chip, Peanut Butter, Snicker doodles, Sugar Cookies, my mum’s butter cookies….the list goes on), Macaroni and Cheese, Pizza

I find myself eating small handfuls of food here and there in between meals ( a handful of chips or a few pretzels, etc.) I heard somewhere that that’s really bad habit, but I don’t really see the harm in it. Do you do this, too?

No, I don’t tend to eat between meals, and there’s a good reason why: in between meals, I am not hungry. If you have eaten a well-balanced meal (protein, carb, fat), there is no reason you should need to snack between meals, unless you are A) extremely active or B) are for some reason not going to be able to get to your next meal for a very extended period of time, and you are ravenous.

Many people eat out of what they think is hunger, when in reality; they are eating more because they crave the taste of the food itself.

Unless you are experiencing the physiological symptoms of hunger (gnawing, rumbling stomach), there isn’t reason to consume food, and what you may think is a few harmless bites of food here and there- let’s say 10 pretzels at one point in the day and three Oreo cookies later (just for example) actually accumulates to around 300 Calories- do that 11 times while consuming your full Caloric needs (2,000 Calories per day for the average American), and you’ll gain an extra pound.

What should I do if I find myself craving something in between meals just for the taste, but am not actually hungry?

Try chewing a piece of sugarless gum or consuming a Calorie-free beverage such as diet iced tea or diet soda. Having the taste of something in your mouth will help lessen your craving for food your body doesn’t actually need at that specific moment.

Another option is to consume something like raw veggies or a veggie salad with low-fat, low-Calorie dressing- the taste will satiate your craving for something on your taste buds for very minimal Calories, while supplying your body with a hefty dose of nutrients.

Do you use low-fat or fat-free products? I always hear mixed things about fat- one second it’s good for you, the next it’s the worst thing on the planet.

It’s no wonder you’re confused about fats because both messages you’re hearing are true.
That’s because A) Some fats are good for you, and some are bad, and B) Fats are only good for you in certain amounts- if you go over those amounts, you’ll gain weight- fast.

So, there are three things to remember when it comes to fats:

1) All fat is high in Calories, because fat contains the highest number of Calories per gram out of anything we consume.
2) Unsaturated (monounsaturated and polyunsatured)= heart healthy
3) Saturated and trans fat= heart hating (contributing to arterial plaque, cardiovascular disease, and high cholesterol)

So, if fat is high in Calories, why should we consume it at all? Well, because fat is necessary for normal bodily functioning to occur. So, if we need to consume fat, we should consume it in the forms that are best for us: Monounsaturated and Polyunsaturated fats, while staying away from saturated fats and trans fats.

That sounds pretty easy, right?

Well, it isn’t for a lot of people, because a lot of food that is high in “bad” saturated and trans fat is actually pretty tasty. Butter, margarine, mayonnaise, “packaged foods foods” like chips, cookies, and crackers, desserts, deep fried food such as French fries or fried chicken, whole milk and other full-fat or 2% Dairy products, certain types of beef, sausage, bacon, hot dogs, salad dressings, frozen meals and many others are all high in saturated or/ and trans fats.

Most peanut butter (which, when purchased in “Natural” variety, is high in healthy fats) has trans fats added to it in the packaging process. Choose a variety that has no “hydrogenated oil” or “partially hydrogenated oil” listed in the ingredients, even if the product claims “0 Trans Fat” on the front to ensure you’re choosing a product free of harmful trans fats.

Foods high in unsaturated fats include olive and canola oils, nuts and nut butters; seeds (such as sunflower and pumpkin), olives, salmon, trout, herring, and avocado are all examples of products containing healthy fats.

Remember that the average American should only be consuming 6 tsp worth (2 tbsp) of fat per day. This amount adds up fast- a single Tablespoon of any fat contains around 100 Calories or more- so be careful to not exceed your limit.

For example, the average American could consume ½ of a medium avocado and 2 Tablespoons of peanut butter per day and already have consumed their fat limit.

All of that being said about fat, I use some low fat and some fat free products, as well as some full-fat products. It depends on what the item is, what it’s being used for, and what type of fat it is. I consume only fat-free milk and yogurt, sugar-free and fat free coffee creamer, reduced fat cream cheese, Low-fat salad dressing, and I Can’t Believe it’s Not butter Light (for applying to something like toast).

However, I do not attempt make desserts “healthy” because the type of fat used in baking affects the texture and taste of the finished product. So, I use full-fat butter in baking, and I consume full fat cheese and full fat (Natural) nut butters. There clearly are other products I consume that are high in fat, because everything is acceptable in moderation, but those are the products I use most often.

Born to Run

Running is one of the most universal and natural exercises humans can engage in. Evolutionarily, we began running to hunt, or because we were being hunted: it arose out of necessity, not for the purpose of fitness, weight loss, or enjoyment.

However, now that the human race has advanced to a culture of iPods, flat screen TV’s, Xbox, and takeout, we don’t really need to run to catch food: We can sit and entertain ourselves with the aforementioned electronic devices while the food is brought TO us, via a delivery man in a car.

Speaking of a car, that’s really the only energy you need to expend to even get the food yourself. Drive thru’s and sit down restaurants allow you to walk mere fifteen-twenty feet to your car, where you will again be stationary as you A) pull through a drive thru lane and receive food, or B) Slide into a booth, where you will sit and order food.

Picking up a menu and pulling out your wallet doesn’t exactly burn as many Calories as living on the savannah, chasing after gazelles and wild boars, and then doing the work of butchering and skinning the animal did.

So, if running is so great and natural, why do most people hate it so much? Well, because it’s

hard. At first, anyways.
Running, just like any other activity or complicated task, takes time to learn: the first few attempts are bound to be disastrous, paramount only to the sinking of the Titanic. But over time, the once arduous task becomes easier, and even enjoyable: each rivulet of sweat feels like a hard-earned medal after the accomplishment of an additional mile, or an extra five minutes.

If you need any more inspiration, check out the guy on the left.

Even if you’re not too keen on the idea of excessive perspiration, that extra sweat occurs for a reason.

Running burns more Calories than most other fitness activities. However, many people are under the belief that walking and running burn the same number of Calories. This is semi-true.
Each time I run (10 Miles), for my body weight and body composition, I burn 1072 Calories, and it takes me about 1.5 hours at a moderate (9 minute mile) pace. If I were to walk ten miles, it would take me 2 hours and 20 minutes, and burn 900 Calories.

So although the difference in Calories burned both fall within the range of 200 Calories difference (172 more Calories while running) the running pace will be accomplished by nearly an hour less.

That being said, I don’t expect anyone beginning a running routine to attempt a ten mile run their first time out. However, if you’re currently walking on the treadmill at the gym, try adding running intervals, and work up to maintaining a running pace for longer distance.
Still not convinced that running exercises your body more efficiently than walking? Reconsider what I said above, about time and distance.

Running (vs walking) covers distance much faster.

Therefore, a body that is running works much harder than a body that is walking, because maintaining a faster pace (running) requires more energy. Also, since the runner is exercising muscle mass more vigorously than the walker, the muscle gained by the runner will (generally) be greater than that of the walker.

The cardiovascular benefits of running are numerous, but overall health profits extend far beyond just cardiovascular health. The American College of Sports Medicine has performed detailed studies, the findings of which support a higher HDL (good) cholesterol level, a decrease of bodily fat and blood triglycerides, as well as a decrease in coronary heart disease in runners who clocked in more than 10 miles per week.

Think about it- that’s less than 1.5 miles per day!

Personally, I run about 40 miles per week (4 ten mile runs), plus other exercise the other days of the week. Running didn’t come easy at first, and I stumbled over many of the mistakes that begging runners make.

I ran too fast. This is the mistake I see beginning runners make most often, and I definitely was guilty of it, too. Everyone wants to be a fast runner, but don’t force it. If you do, then you’ll just end up exhausted and quitting after a few minutes. Slow down.

Keep your back straight, take even steps, and move at a pace that may seem slow. A natural pace will allow you to move naturally and maintain speed, whereas a forced pace will leave you gasping for breath and moving erratically.

Swing your arms in time with the motions of your legs and don’t worry about whether or not you look slow, even compared to other runners- they’re too busy concentrating on their own activities to notice you, anyways.

I wore the wrong shoes. “Pronation” is the way your foot strikes when it makes contact with the ground. Everyone pronates differently, and running shoes should be purchased according to your pronation type. Wearing the wrong type of shoe can cause joint pain, cramping in the legs or feet, and blisters.

A simple “wet test”, in which you wet your feet and walk across a sheet of newspaper, will let you test for your pronation type. Runner’s World has a great pronation test guide, and even allows your to search for shoes afterwards according to pronation type, gender, and shoe size.

Wet Test: http://www.runnersworld.com/article/0,7120,s6-240-319-326-7152-0,00.html#

Shoe Guide: http://www.runnersworld.com/cda/shoelabshoefinder/0,,s6-240-325-329-0-0-0-0-0,00.html

I breathed through my mouth like a rabid dog. Erratic breathing will cause you to slow your pace, or quit altogether. Breathing through the mouth causes you to expand your abdomen. Instead, keep your abdomen neutral and breathe in through your nose and out through your mouth, which should be relaxed and slightly open. A good breathing-running ratio is 2:2. One breath in should last two steps, one breath out should last two steps.
If you’re finding yourself breathing in and out more frequently than that, you may be running at too quickly a pace to maintain at a long distance.

I judged myself. My first few months running, I could make it about a mile: barely. I’d be gasping for breath by the time I was done, a sweaty mess. I felt unathletic and embarrassed, but it made me all the more determined to get better. And I did, but it was gradual. Don’t expect to be an amazing and enlightened runner within a month or two- running takes time. It took me about a year and a half before I really fell into ease and love with it.

It wasn’t all total failure, though: I did do some things right, and as soon as I fixed the things I was doing wrong, I was on my way to a happy relationship with running.

I wore an iPod. Music let me concentrate something other than the hum of the treadmill and my own breathing. It also allowed me to have other thoughts about my day or little daydreams as my favorite songs shuffled through my iPod, which attached conveniently to my arm in a sportsband. Running playlists suited to my favorites genres and artists were better than those played in the gym, and I could pick songs that would “pump me up” to run that extra mile.

I didn’t consume sports beverages. And that means no Gatorade, Powerade, or Vitamin Water. Why not? Simply put: most people don’t need them. These beverages are meant to replenish energy and electrolytes in serious athletes: and that does not include average (non-Michael Phelps) athletes, no matter how hard your workout may feel.

These beverages contain hundreds of unneeded Calories, which cause weight gain. Clearly, fluids need to be replenished during exercise, but for most athletes, water is the natural answer to dehydration. The only reason a sports beverage may be necessary is for an endurance athlete engaging in nonstop exercise for more than 1.5 straight hours (like a marathon).

I wore clothes I could breathe in. I see a lot of people (women especially) in long pants or baggy shirts attempting to run. It’s easiest to run in less clothing/ Even if you’re uncomfortable with the way your body may look in more revealing clothes, you’ll be able to run easier when you don’t have the air catching excess fabric and sweat gathering in your baggy clothing while you run. Try a pair of shorts (even if they’re knee length) and a dry-fit tee shirt (like the one pictured), or even better, an athletic tank.

Men, try an old tee shirt with the sleeves cut off for extra ventilation, which will give the same freedom as an athletic tank for women.

And ladies- do wear a sports bra, not just a typical bra. It really does make a difference in athletic performance, whether you have large breasts or not.

I ran on a treadmill instead of the road. However, the road may be better for you. It’s all a personal preference. I have a partially torn meniscus as the result of a knee dislocation, and am unable to run on hard or uneven surfaces for extended periods of time. Although 1-2 weeks of running on roads wont hurt me, I’ll gradually start to feel the pain, and so I run on a treadmill. The softer surface is easier on my injured joint.

Many people prefer to run outside for the aesthetic quality of the passing scenery, which is especially pleasant if you live near a park or other ideal running location. If you choose to run outside, be sure to run in an area with less traffic, and wear reflective clothing if you run in the evening or early morning, and beware of cars at all times.

I took my hobby with me as I traveled. I know many people who love to travel, but hate that they cant exercise during their vacation because of the lack of gym equipment. You cant exactly pack an elliptical machine in a carry-on. However, many hotels do have gyms, and running shoes fit easily in a suitcase. Make use of the hotel gyms bright and early, or hit the streets to take in the sights as you run.

Doing so will help you maintain your running “groove” and running outside in new cities is a great way to discover new and interesting places to visit later in the day. My family travels abroad a lot, and some of my favorite memories are from my early morning runs: seeing the bakers prepping their shops for the morning crowds, or the fruit venders lining up their produce in the stands.

I know I’ll never forget the sun rising over the shores of Barcelona as Bruce Springsteen’s “Radio Nowhere” blasted through my ear buds: and I’d have missed all that beauty without my favorite healthy hobby!

So, if you want to start running- grab a pair of shoes, keep a positive attitude, and hit the trail, or treadmill, or road! And as always, I’ll be here for any questions along your way- God Speed!

Not So Super Supplements

The current generation is perhaps the first generation to possess medicine cabinets more extensive than those of their grandparents.

However, the medicine cabinets of the younger generation are not filled with prescriptions for Lipitor or Plavix, nor are they proven to lower blood pressure, lessen arterial plaque, or cure any ailment: in fact, many of the pills and tablets consumed by Americans today are not scientifically proven to do much of anything.

About 25 billion dollars a year are spent by American on questionable dietary supplements and products including vitamins, minerals, and protein powders.

In fact, many of these products engage in what is known as “Nutritional Quackery”, the practice of deceiving customers with nutritional claims regarding their products. These deceitful claims include claims from fake Medical Practitioners, false claims (“Lose five pounds in five days!”), and insufficient scientific research and reports.

In 2008, an extensive amount of research conducted by sports dieticians (Kundrat, S. & Rockwell, M. ) and Advanced Supplement Testing systems found that 100 of the most common dietary supplements and substances did not contain the amount of product listed on their labels.

Pyruvate, a supplement commonly used by weight lifters, was labeled by the company as containing 500 mg of the product. Once tested, it really contained only 106 mg.

Even more alarming, Bulk Builder was labeled to contain 50 g of protein and 0 g of carbohydrates. In reality, the pill contained 4 g of protein and 53 g of carbohydrates.

Perhaps the scariest of false labeling lies in the fact that 20% of substances tested contained banned products not listed on the label.

Professional athletes taking these substances then underwent regular drug screenings prior to competition and were unable to compete because they were unknowingly consuming the banned products.

There are SOME laws governing supplement production and marketing, but the regulations are loose at best.

In 1994 the Dietary Supplement Health and Education at generalized dietary supplements under “foods” instead of “drugs”.

Therefore, supplements do not need approval from the FDA before they are marketed. Additionally, the safety testing of the supplements is left up to the manufacturers, with the FDA having no hand in the tests conducted. The manufacturers do not need to provide any evidence to the FDA regarding the safety of the supplement unless it contains a dietary ingredient not sold in the U.S. prior to 1994.

In 1999 a law was passed requiring all supplements to carry a nutritional facts label on the bottle, but as mentioned previously, these labels often contains false information. A law passed in 2007 requires that supplements be produced in a “quality” manner.

To ensure that you are purchasing a product that carries the content and amount of Vitamin or Mineral listed on the label:

Check for the U.S.P symbol (U.S. Pharmacopoeia) label on the bottle. This symbol will indicate that the product’s manufacturers followed the set of standards created by the U.S.P for the strength, labeling, purity, and quality of the product.

Do NOT assume that a product is “safe” just because it is “natural”. Many “natural” products are harmful to humans.

You probably wouldn’t consume Mercury right? Mercury is natural. Remember that.

Before consuming any supplement, consider why you should take it. There are many groups of people who can benefit from the use of supplements, and many whom can reach their appropriate nutrient recommendations without any sort of dietary supplement.

The opposite is also true. Those who are taking certain prescription medications or those with certain diseases should not take extra supplements, as these extra doses of Vitamins and Minerals can be highly harmful and potentially fatal.

For instance, children not drinking fluoridated water can benefit from fluoride supplements. However, if children are already drinking fluoridated water and are then given a supplement, Fluoride Toxicity will occur easily, causing decay of teeth and bone, muscle wasting, joint pain, and even crippling or death.

Those individuals who may benefit from Dietary Supplements Include but are not limited to:

-Children not drinking fluoridate water
-Overweight children on a Calorie-restricted diet
-Those with strict vegetarian or vegan diets
-Pregnant women and teenagers, or those who may become pregnant
-Lactating women and teenagers
-People on weight reduction diets for a long period of time
-Women at risk for Osteoporosis
-People recovering from serious surgeries or illnesses

-Those with wasting diseases such as HIV/AIDS
People who have vitamin malabsorptive diseases
-Those with anemia
-Elderly People
-People with lactose intolerance
-People with portions of their intestinal tract removed
-Those with a medically tested and proven Vitamin or Mineral deficiency

If you fall into one of the above categories, contact your physician to discuss whether or not you may benefit by consuming a supplement. Always consult a physician before consuming a supplement; even if you do not fall into one of the above categories, as supplements may interfere with drugs you are already taking (even drugs as common as aspirin).

Those who may be harmed by the consumption of supplements include but are not limited to:

-Those taking fluoride supplements while drinking fluoridated water.
-Those taking supplements in hope of curing cancer, diabetes, heart disease, or serious illness: Supplements are not drugs and should not be consumed for the purpose of curing such diseases. -Consult with your doctor on what treatment methods and drugs are best for you.
-Those taking blood thinning drugs (such as aspirin). Vitamin E, for instance, when taken with blood thinning drugs, can cause excessive and sometimes fatal bleeding.
-Those taking non-medically advised supplements
-Those taking non-medically advised supplements ESPECIALLY if they have liver or kidney diseases. In the event of these diseases, certain types of supplements cannot be properly metabolized, putting the patient at a very high risk for toxicity.

Before purchasing any supplement, remember to consider why you may benefit from the consumption of the product, and weigh the pros and cons with your physician. Supplements should be considered in the same league as other drugs: incredibly beneficial to some, but possibly fatal in the wrong hands.

Even the jolly green giant would run from this mess....

If you were attempting to dine at a pizzeria while keeping nutrition and Calories in check, you probably wouldn’t eat an entire Large Meat Craver’s Pizza, would you?

However, healthier sounding options such as a Miso Salad or a Waldorf Salad would probably make their way onto your table.

Unfortunately, you’ve just sent your attempt at healthier eating into a doomsday spiral. Both of the aforementioned Salads, and most salads on restaurant menus, contain over 1000 Calories.

About 1500 for the two above, the same amount as the entire Meat Craver’s pizza.

Here are some more menu shockers from popular restaurant chains:


Red Robin

Fajita Fiesta Pollo Salad- 1000 Calories- As many Calories as a bacon cheeseburger
Cobb Salad- 879 Calories
Chicken Tender Salad- 1322 Calories
Mighty Caesar Salad with Grilled Chicken-1059 Calories





Wendys

Wendys Mandarin Salad with Grilled Chicken Filet- 500 Calories- 5 More g of fat than a medium order of fries
Chicken BLT with Homestyle Filet- 790 Calories-The Caloric Equivalent of nearly 2.25 double stack cheeseburgers
Southwest Taco Salad-640 Calories
Grilled Chicken Caesar- 490 Calories





Taco Bell

Taco Bell’s salads contain more calories than anything on the menu, excluding Volcano nachos, which have a mere 90 Calories more.

Chicken Ranch Taco Salad-910 Calories
Fiesta Taco Salad-900 Calories
Chipotle Steak Taco Salad-770 Calories

Olive Garden

Side Salad- 350 Calories -Offered free with every meal, the side salad contains nearly as many Calories as a meal should (around 400-450 Calories).
Grilled Chicken Caesar- 850 Calories- The same amount of Calories as an order of lasagna, or two orders of linguine with marinara sauce.





Applebees

Buffalo Chicken Salad-1350 Calories
Grilled Shrimp and Spinach Salad-1040 Calories
Santa Fe Chicken Salad -1360 Calories- the Caloric equivalent of nearly 3.5 orders of steak topped with grilled shrimp.

So what should you order then? The menu is again a mystery but here’s a few good rules of thumb for ordering out:



If it’s crunchy, there are probably a lot more Calories. That crunch comes from either A) Deep frying B) Breading or D) Excessive fat. All lead to extra Calories- and not just a few: a lot of them. Chips, crispy chicken, breaded chicken, taco salad bowls, tortilla strips, nuts, croutons, wonton strips, and soy nuts are all prefect examples of Calorie loaded crunchy ingredients. The only large “crunch” you should be hearing is that of vegetables.



Ask for the sauce on the side and apply it sparingly yourself, or forgo it all together. Even if it sounds healthy, like raspberry vinaigrette, balsamic vinaigrette, or honey mustard, all can add anywhere from 200-400 Calories to your order. For example, the Fajita Fiesta Pollo Salad from Red Robin contains 1000 Calories when ordered with dressing. By skipping the dressing, nearly 300 Calories would be shaved off your order.



Skip the extra bread. And this doesn’t just mean the bread basket at the beginning of a meal- the small rolls served at restaurants usually contain 120 Calories- and that’s if you eat them without butter. Chips at a Mexican restaurant contain hundreds upon hundreds of extra Calories, with free refills causing excessive consumption. Bread offered on the sides of salads and breadsticks with pasta dishes is also a no-no: serving sizes of pasta are usually 4-5 times what an actual serving of pasta should be. Fancy sounding breads like focaccia, ciabatta, and wraps also contain hundreds more Calories than plain sandwich-style bread.



Think of cheese as its own separate food group: If you can help it, don’t consume meat AND cheese at the same meal. Cheese contains the same amount of Calories per ounce as meat, so if you consume them together (such as in a pepperoni pizza, or in a Panini) you’ll be consuming a lot more Calories than if you just went with one or the other. When ordering pizza, make it an all-cheese affair, or cheese and vegetables. As for sandwiches, choose between meat or cheese, and request that one be left off in its preparation.

All of this being said, there’s a reason people think “healthy” when they think “salad”. And that’s because salad is healthy. In its natural form. And the meat covered, cheese laden, sauce drenched, tortilla crisp-covered concoctions served up at restaurants aren’t it.

I eat salad every day, but I never use it as a meal. I maintain a very high activity level every day, engaging in distance running and other vigorous activities, so a low-calorie vegetable salad would not be enough to sustain my activity or maintain my weight.

I eat a large salad every night as a “snack”, and do so because I enjoy both the taste and the health benefits that salad provide.

If you are attempting to lose weight without feeling famished, all vegetable (no meat or cheese) salads with low fat, low Calorie salad dressing are a great way to fulfill your hunger for a negligible amount of Calories, because you can eat vegetables (excluding starchy vegetables like potatoes and corn) in very high amounts. Therefore, these vegetable based "snacks" will keep you full between your actual meals.



This is an example of a salad consumed by myself. It contains spinach, beets, cucumber, red and green bell peppers, bean sprouts, broccoli, and cauliflower. I used Bernstein’s Light Cheese Fantastico dressing, which contains 25 Calories per 2 Tbsp, and I probably applied about 3 Tbsp.

With this combination of vegetables, I will be receiving high levels of Vitamins A (Spinach, Peppers, Carrots), K (Spinach, Broccoli, Cauliflower, Cucumbers, Carrots), Folate (Beets, Broccoli, Cauliflower, Peppers), Iron (Beets), Vitamin C (Broccoli, Peppers, Cauliflower, Carrots), and Vitamin B6 (Peppers).
Below are a profile are a role that these nutrients play in the body.
Vitamin A- Healthy vision, bones, and immune system
Vitamin K- Blood clotting and bone health
Vitamin C- Acts as an antioxidant, synthesizes collagen, enhances immune function, synthesizes hormones, enhances iron absorption
Vitamin B6- Assists in carbohydrate and amino acid (molecules that combine to form protein) metabolism and the synthesizing of blood cells
Folate- Amino acid metabolism, DNA synthesis
Iron- Is a component of hemoglobin in blood cells, assists Enzymes.

Remember to eat your greens, but choose to do so at home instead of out at a restaurant- that way, you’ll be receiving all the nutritious benefits, without the excessive Calories and Fat.

A Weighty Health Issue

Given the recent trends of body image and body acceptance campaigns, many Americans are arguing that the media stigmas for body image are unrealistic, and that “real” people are incapable of maintaining bodies like those of svelte models and celebrities doctored and photo-shopped on magazine covers.

I agree with this, but there is a corollary. It is true that healthy bodies and lifestyles can occur in a variety of different shapes, and that those shapes are generally not the chiseled forms in magazine spreads.

However, it is also true that there is a point at which an individual’s weight or body composition (body fat ratio to lean tissue) will put them at risk for highly negative health outcomes, and that whether or not an individual accepts and loves their body at its size doesn’t really matter: the risk of terminal illnesses could still be fast approaching.

Unfortunately, many Americans who may think they’re only packing “a few extra pounds” are actually at this tipping point.

According to a survey published by the Trust for America’s Health, obesity rates for adults did not decrease in any American state in 2009.

"Obesity is harming the health of millions of Americans and resulting in billions of additional dollars in health-care cost," Jeffrey Levi, executive director of Trust for America's Health, said during a Wednesday conference. "About one-quarter of health costs are related to obesity. Obesity is one of the biggest contributors to chronic diseases.”

So how exactly is obesity defined, then?

Obesity is defined as being 20% over normal body weight. Keep in mind, those who are extremely active and engage in vigorous activity will have more weight due to muscle mass- this muscle mass is an acceptable and healthy reason for a heavier body weight.

Take, for instance, two examples: one for males, one for females.

Judy is an average college student. She exercises 4 days a week for an hour each time. Judy is 5’4 and weighs 120 pounds. Judy is at an ideal body weight.

If Judy were overweight, she would weigh more than her ideal body weight, but not as high as 20% more. If Judy were 144-150 pounds (with a higher percentage of body fat), she would be considered obese.

To be considered morbidly obese, Judy would have to be 100% above her ideal body weight-240 Pounds.

Tim is also an average college student with average gym activity 4 days a week. Tim is 5’10 and weighs 166 pounds. Tim is at an ideal body weight.

To be classified as overweight, Tim would have to be over 166 pounds but less than 199- at which point he would be considered obese.

A study published by Science Daily detailed the rise in obesity as “fat has become the new normal”. This study, and many others like it, suggest that because so many Americans pack a few extra pounds, our cultural ideas of what we considered a “normal” weight have changed.

Louise Chang, MD, explained the epidemic in this fashion, “If you're tall enough to stand out in a crowd, you're probably aware of your tallness – maybe even self-conscious about it. But imagine that you're in a room full of basketball players. Suddenly, you don't seem so tall anymore. Your above-average height feels normal.”

The same situation with excessive body mass is happening in America. The average American weighs 23 pounds more than their ideal body weight.

Although weight is a sensitive subject to most people, it is important to recognize that there is a separation between “healthy” and “unhealthy”, and that a weight too low for your body, or too high (in this case) can cause severely detrimental health outcomes.

Many people do not want to acknowledge their extra weight because they either do not realize how little extra weight it takes (only 24 extra pounds, in Judy’s case, above) to be classified as obese, or they are uncomfortable with the idea that they have allowed themselves to become another member of America’s unhealthy population.

However, not acknowledging an unhealthy lifestyle or weight is one of the worst things you can do for yourself, mentally and physically. By adapting to healthier habits slowly, you may add years to your life, and improve your overall quality of life.

The top three diseases linked with early death (Cancer, Diabetes, and Cardiac disease) are all commonly caused by this accumulation of excess weight.

The most common negative health outcomes associated with excess body mass include:

Coronary Heart Disease
Stroke
Type 2 Diabetes
Endometrial (Lining of the Uterus) Cancer, Breast Cancer, Colon Cancer, Prostate Cancer
Sleep Apnea
Hypertension (High blood pressure)
Gallbladder Disease and Gallstones
Gout (Painful inflammation of the joints)
Dyslipidemia (High levels of total Cholesterol or Triglycerides (fats) in the blood)
Osteoarthritis (The degeneration of both the bone and its cartilage)
Asthma and other Breathing Problems
Gynecological Issues (Abnormal menstrual cycles, infertility)

Even if you’re only modestly overweight (10-20 pounds), you can have an increased risk for the outcomes above if your weight is concentrated in your abdominal area.

If you’re concerned about excess body weight and would like to learn more about taking steps to achieve a healthier body weight, talk to your physician, and visit the following sites- the mypyramid website evens provides personalized plans to help you meet your specific goals.

http://www.webmd.com/diet/guide/what-is-obesity
http://www.mypyramid.gov/

"One reason I don't drink is that I want to know when I am having a good time." ~Lady Astor

What is “moderate” alcohol consumption?
Moderate alcohol consumption, as defined by the Dietary Guidelines for Americans, refers to the maximal daily intake of alcohol per day to be defined as a “moderate drinker”. For men, this means two drinks, and for women, one drink.
Note that this upper limit is set per day. Therefore, a person who does not consume any drinks on the weekdays, but consume six on a Saturday night, would not be considered a “Moderate” consumer of alcohol.

What counts as one drink? How many Calories are there?
The following are all the equivalent of “one drink” (that which provides ½ fluid ounce of pure alcohol):
12 oz (1.5 cups) Beer- 145 Calories (Regular), 110 Calories (Light)
10 oz (1.25 cups) Wine Cooler-200 Calories
4-5 oz (1/2 cup) Wine- 127 Calories
1.5 oz (1 shot) 80 Proof Whiskey, Scotch, Gin, or Vodka- 110 Calories

Does alcohol make you fat?
It can. The only other substance consumed by humans that contains more Calories per gram than alcohol is fat. Alcohol contains 7 Calories per gram, while Fat contains 9. Consuming alcohol in addition to food increases your overall Caloric intake for the day, which translates to weight gain, and the possible risk of becoming overweight or obese.

Alcohol, unlike food, contains Calories but does not cause a feeling of satiety (fullness). Therefore, you are consuming high amounts of “empty” Calories- those which are being consumed without causing this feeling of fullness. Empty Calories add up fast, especially when you’re consuming other foods to promote this feeling of fullness.

Alcohol is also linked to high abdominal adiposity- aka a higher percentage of abdominal fat. This is because the excess Calories from alcohol are converted to fat, and your liver converts the rest into acetate, which is released into the bloodstream and burned for energy, instead of the fat in your body. The accumulation of this fat leads to visceral (abdominal) fat storage.

“A commonly held misconception is that light beer is like diet coke - calorie and fat free. Although light beer does have fewer calories that the regular variety, the average light beer still contains upwards of 100 or more calories per 12 oz can, and regular beer ranges from approximately 140-200 calories,” said the University of Rochester Health Services Spokesperson.


Who should not consume alcohol at all?
Women who are or may become pregnant, women who are breastfeeding, people with an addictive nature (particularly those with Obsessive Compulsive Disorder), people with a history of alcoholism, people with a family history of alcoholism, those with other substance abuse issues, and those taking medications that interact with alcohol should not consume any alcohol whatsoever.
Additionally, those planning on driving, operating machinery, or completing tasks that require coordination should not consume alcohol prior to these tasks.

What types of medications have the risk to cause fatal or dangerous reactions with alcohol?
Most medications that have the possibility to mix fatally or dangerously with alcohol will usually carry a warning label. However, always consult a physician if you are unsure of how alcohol will affect you while on a medication.
Alcohol increase the effects of certain drugs, including various types of pain killers, sleeping pills, antidepressants, and other antianxiety medications. When mixed with alcohol, these drugs cause a loss of consciousness and gastrointestinal bleeding.
Diabetic patients using insulin or oral medications to lower blood glucose levels can also be negatively affected by alcohol, which may cause blood glucose to dip to severely inappropriate levels for health.

What are some of the current health concerns regarding moderate alcohol consumption?
Current research suggests that some women may be at an increased risk for breast cancer when consuming low to moderate amounts of alcohol. Even as few as 2 drinks per day increases the risk of hypertension (also known as high blood pressure), and has been linked to a higher incidence of hemorrhagic strokes.

What are the health concerns regarding excessive consumption of alcohol?

Alcohol is considered a drug, because of its narcotic effect on every lobe of the brain. Alcohol acts both as a sedative and as a depressant. Chronic disease linked to high alcohol consumption include osteoporosis, diabetes, pancreatic injuries, and certain types of cancer (mouth, throat, liver, colon, stomach, esophagus, and breast).

The “misuse” of alcohol can occur in various forms, however, including:

Binge Drinking: Defined as the consumption of five or more alcoholic
substances on a single occasion (within a span of five hours). Occurs in high incidences amongst college students, with the highest incidence being amongst the male population, aged 18-25.

Binge Drinking increases the risk of potentially fatal injuries from a variety of activities including fights, falls, drowning, and car accidents. Violent acts are also common, including assault, sexual assault, and vandalism. Hangovers are also an inevitable consequence of this high level of alcohol consumption.

Alcohol Poisoning: Alcohol Poisoning is defined as a metabolic state that occurs as a result of binge drinking. When BAC reaches a certain level, the respiratory center of the brain becomes depressed. This depressed state does not allow for sufficient levels of oxygen to reach the brain.
This lack of oxygen causes a high risk of death by respiratory and cardiac failure.

Alcoholism: Also known as Chronic Alcohol Dependence, Alcoholism is an addition to Alcoholic Substances, and is characterized by one or more the following aspects:
-Cravings and an urgent need to consume alcohol
-The inability to stop drinking once alcohol has been consumed
-The occurrence of sweating, shakiness, nausea, or other withdrawal symptoms after a lack of alcohol intake.
-The need to consume larger and larger amounts of alcoholic substances in orders to receive the same alcohol induced “high” or pleasurable sensations associated with the intake of alcohol.

But doesn’t alcohol provide some health benefits?

Moderate alcohol consumption (as defined above) has been linked to some health benefits. These benefits include lower rates of heart disease, increased levels of “good” HDL cholesterol and lowered levels of “bad” cholesterol, and the reduction of abnormal blood clots.
In addition, Red Wine contains an antioxidant (Reservatrol), which may lower the risk of chronic diseases such as liver and heart disease, as well as Diabetes. However, research regarding Reservatrol and its antioxidant effects are ongoing. Unfortunately, the research conducted thus far has shown that the amount needed to promote health would be so high that the antioxidant would have to be given in a pure supplement form.

Does alcohol really affect my brain?

Ever wonder why drunken people act the way they do? This is due to alcohol’s effect on the brain. Even when consumed at low or moderate levels, alcohol impairs reasoning and judgment, alters sleep patterns, interferes with normal sight and speech, and causes a loss of motor skill.

Mood swings, irritation, and intense bursts of anger are all common reactions to alcohol’s effects on the brain. However, many people also react in the opposite fashion, becoming quiet, withdrawn, and tired.

When teenagers or young adults consume large amounts of alcohol, the structure of the brain can be permanently altered and damaged, leading to a lack of intellectual function, a lack of memory capacity, permanent motor skill issues, and a permanent decrease in muscle coordination.

Alcohol poisoning also causes portions of the brain to shut down and effectively cause death. If a person ever loses consciousness after drinking her or she should never be assumed to be “fine” or be allowed to “sleep it off”. Instead, the following steps should be taken:

-The person should be laid on their side to prevent their choking on their vomit if vomiting does occur.

-Monitor the person carefully, watching them for cold or clammy skin, a gray or blue tint to their skin, or slow or irregular breathing patterns.

-If any of the above signs occur, or if you have any reason to believe that alcohol poisoning is present, call 911 immediately.


Why does alcohol affect the liver?

The liver is the main site for alcohol metabolism. When alcohol is consumed in excess, cells are damaged and destroyed. The longer that alcohol is consumed in amounts other than those described as “moderate”, the more damage that will occur.

Should I skip dinner before a night of drinking to reduce my number of overall Calories consumed?

No. And the reason why is explained below.

How does eating while consuming alcohol affect BAC (Blood Alcohol Concentration)?

Consuming foods with protein, fiber, and fat while drinking can reduce BAC by up to 50% when compared to BAC on an empty stomach.


Why does alcohol affect women and men differently?

Alcohol is metabolized in the stomach and oxidized (broken down) in the liver. An enzyme called ADH in the stomach breaks starts the metabolizing process. In men, ADH is more active, which leaves less alcohol to be absorbed. In women, up to 35% more alcohol is left to be absorbed and oxidized by the liver.

How fast is alcohol metabolized, and where does it “go”?

On average, a standard adult will metabolized at a rate of one drink per hour. If you are to consume more than one drink per hour, even as few as two or three drinks, excess alcohol is secreted from the liver back into the bloodstream, causing behavioral reactions.

The alcohol is then carried via fluid throughout the body to all tissues, including the brain. Therefore, any time more than one drink is consumed per hour, every tissue in the body is exposed to alcohol’s effects as a toxin.

How can I speed up the breakdown (metabolism) of alcohol?

There is no process or method that can be undergone to cause alcohol to leave the bloodstream more quickly. However, many people believe that physical activity (such as walking around), consuming high amounts of caffeine (such as coffee), or using herbal and nutritional supplements will cause sobriety to return faster.
The key to keeping BAC below the legal limit is to consume alcohol slowly, with food, and to consume no more than one drink her hour.

How do I know if my relationship with alcohol is unhealthy?

Even if you are not classified as being an “alcoholic”, you can still have a problem known as alcohol abuse. Alcohol abuse is characterized by one or more of the following: binge drinking, drinking while pregnant, drinking while driving a car, or drinking to deal with emotional states.

The following questions, provided by the National Institute on Alcohol Abuse and Alcoholism, may give you a clearer answer on the healthfulness of your relationship with alcohol:
-Have you ever felt that you should cut back on your alcohol intake?
-Have people ever annoyed you because of their criticizing your drinking?
-Have you ever felt a sense of guilt about your drinking?
-Do you consume alcohol when you feel angry or sad?
-Has your drinking ever made you late, or made you miss school or work?
-Have you ever had a drink first thing in the morning to try and “cure” a hangover?
-Do you ever drink after making a vow not to?

If you answered yes to any of the above questions, there is a chance that you may have an unhealthy relationship with alcohol and engage in alcohol abuse. It is important for you to speak with a trusted counselor or healthcare provider about your concerns. Taking control of your alcohol intake will allow you to regain control over your life.
For more information, visit the following websites:
http://www.niaaa.nih.gov/
http://www.webmd.com/mental-health/alcohol-abuse/default.htm

The Great Protein Debate

Many people (men in particular) believe that extra protein in the forms of powder, shakes, or food is essential to fuel muscle growth, but this is not the case for the average athlete.

According to Protein Researcher Peter Lemon, from the University of Western Ontario, the research he has conducted shows that exercisers looking to build muscle mass need around the same amount of protein as an average adult.

The average person should consume .8 g of Protein for every kilogram of body weight. Those wishing to build muscle, or those who partake in prolonged or arduous exercise need, anywhere from .8-1.7 g of Protein per kilogram of body weight. Most body builders consuming protein shakes and extra sources of protein in their diet consume 4 to 5 times this amount, believing it will fuel their muscle growth.

“There is some debate about the types of protein in different shakes or supplements. But the bottom line is, you probably don’t need added protein. And even if you do, it’s probably healthier to get it from real foods, not processed supplements,” said Lemon

The average man hoping to build muscle consumes protein shakes, powders, and foods that can add as much as 200 grams or 300 grams of protein (800 to 1,200 calories) a day, according to Lemon.

Extra protein consumption is not automatically stored as muscle- extra protein causes an increase or excess in Calories. These Calories are stored as fat. Therefore, exercisers consuming 6 grilled chicken breasts (600 Calories), along with Protein Shakes (About 270 Calories), will only add girth to their waistline, which must then be converted to extra muscle.

“If you don’t need it (which most athletes do not), the body stores all those extra calories as fat. Also, if these shakes are taking you to the high end of the protein spectrum, you may be increasing health risks—high-protein diets may cause bone loss and kidney damage,” said Lemon

Beginning weight-lifters trying to build muscle only need a little more protein than the RDA. If you are extremely active—such as an endurance exerciser going on long runs (10 miles or more), for example, you may need about 50 percent more than the RDA, 1.6 grams of protein per kilogram of body weight.

A “little” more protein does not mean an entire protein shake- it may be as small an amount as an extra few pieces of lunchmeat on a sandwich, or an extra hard-boiled egg.

The muscle growth process starts immediately following a workout. Afterward, the insulin triggered by eating shuttles glucose (Carbohydrates) into tired muscles, fueling the muscles so that they may rebuild and be ready for tomorrow’s workout. The insulin created by your post-workout snack also triggers Protein Synthesis to begin-the process of your muscles pulling Protein into their fibers to reconstruct.

So, the type of food you eat afterward is important to help fuel this process.

However, once again, it’s not as much protein as you may think.
Your post-workout snack should consist of as much as four times as many Carbohydrates to Protein, or approximately 2-to-1ratio, according to John Ivy, a professor of kinesiology at the University of Texas at Austin and the author of Nutrient Timing.

Try a slice of whole grain toast (20 g Carbohydrates) with Two Tbsp of Natural Nut Butter (8 g Protein) or a single egg (6.3 g Protein).

If you’re intent on a less-natural item than the whole food options listed above, try a Natural Brand bar instead, such as Clif Mojo Bar Peanut Butter Pretzel Flavor (21 g Carbohydrates, 10 g Protein), Kashi GoLean Oatmeat Walnut Roll (27 g Carbohydrates, 12 g Protein), or Odwalla Super Protein Bar (31 g Carbohydrates, 16 g Protein).