Variety is the Spice of LiFe!

Do you know a picky eater?

People choose to eat foods for a variety of reasons (i.e., taste, texture, habit, culture, emotion, etc). When people choose to eat the same foods every day, however, they are putting themselves at a risk of malnutrition.

Example Diet for hypothetical "Sara:"

Sara is trying to lose weight and she heard eggs are good for her body. She decides to eat the current fad  "Egg Diet" every day until she loses weight.

Breakfast: Egg whites, 1/2 melon - (VIT C, RIBOFLAVIN, POTASSIUM)

Lunch: Egg salad, 2 celery sticks, 2 pieces white bread - (RIBOFLAVIN, IRON, B12, FOLATE, VIT A, VIT E)

Dinner: Egg Omelet with cheese- (RIBOFLAVIN, IRON, B12, FOLATE, CALCIUM)

Snack: Processed 100 calorie pack- (NOT A SIGNIFICANT VITAMIN SOURCE)

Only 5 or 6 nutrients....What about the rest of the vitamins and minerals?

Okay, I know this is a bit extreme but I wanted to make a point. Eggs are very healthy and a great source of certain vitamins and Protein. To eat eggs all day however, is overkill. When you fill up on the same food source all day you are certainly providing your body with adequate calories but you are seriously lacking in NUTRITION. Remember how I said our bodies run like cars? Our cars do not run solely on oil, right? Our bodies do NOT run on just one or two vitamins...

We need to check that we have enough vitamin "x,y,z" so that we do not get chronically ill and harm our bodies. Sara should add a VARIETY of food sources into her diet to fuel her body and insure optimal health.


Example of MODIFIED diet for hypothetical "Sara:"

Breakfast: 2 Egg whites 1 Whole Egg, Whole grain English muffin, 1/2 c Fresh mixed fruit- (RIBOFLAVIN, FOLATE, B12, NIACIN, IRON,  VIT C, THIAMINE, POTASSIUM VIT A, MAGNESIUM, VIT E, CALCIUM)
Lunch: 3 oz Tuna fish, 1 tbsp Mayo (made with heart healthy oil),  Lettuce, Tomato, Whole Wheat Pita- (B12, NIACIN, IRON, B6, MAGNESIUM, POTASSIUM, RIBOFLAVIN, VIT E, OMEGA-3, LYCOPENE)

Dinner: 1 cup Steamed Mixed Vegetables, 3oz Chicken Breast, 1/2 Sweet Potato- (VIT C, VIT A, FOLATE, IRON, RIBOFLAVIN, POTASSIUM, ZINC, B6, THIAMINE, MAGNESIUM,NIACIN, B12)

Snack: 4-6 oz Yogurt with 1/2c Fruit mix, 1tbsp Wheat germ- (CALCIUM, VIT D, VIT C, VIT E, IRON, FOLATE, POTASSIUM, NIACIN, B6, ZINC, THIAMINE, MAGNESIUM)

15+ nutrients!  ... as well as fiber and Omega-3s for brain and heart health. Big improvement from eggs and white bread!

...NOW IT IS YOUR TURN!


I DARE you to try a new food today.
You do not have to love it, but if you at least try something you have never had before, you are taking a step in the right direction.

I will start posting the "New Food of the Week" every Monday and you have the entire week to go to the grocery store and pick it up and try it. I urge you to try the new food RAW first, then you cook it, or prepare it how you see fit. I will suggest these new foods AND even add a recipe that the food works well in. All of the "New Foods" are natural and therefore contain VITAMINS and MINERALS. Your body will thank you!

Good luck on your new endeavor and do not forget to keep me posted on your new experiences!

**

New Food of the Week: Plain Greek Yogurt
(Brand Names: Chobani, Fage, Oikos)

Why your body will LOVE you: Probiotics: are healthy bacteria that ward of bad bacteria and keep our stomachs happy. The probiotic benefits in yogurt are proven to restore health and aid in digestion. The Protein in this yogurt is more than double of most yogurts and will keep you satisfied for a long time. Vitamin D and Calcium help build our bone structure and actually have been proven to aid in weight loss. What is not to love?

Try it as a substitute for: Sour Cream, Butter/eggs in bakery recipes, Dips, Spreads

Recipe:
Greek Goddess Parfait

6 oz Plain Greek Yogurt
1/2 c Fresh Fruit
2 Tbsp Wheat Germ, OR granola, OR your favorite low sugar, high fiber cereal
1 Tbsp Agave Nectar (better alternative to sugar or syrup. can be purchased at most grocery stores)

*Layer the ingredients individually in a glass cup and enjoy!

Stay Well

xo

Questions? Leave a Comment!

ASK MISH!

Hey to everyone! The last 5 posts have been, what I believe to be vital components of understanding Nutrition. I urge you all to ask me your Nutrition/ exercise questions either by leaving a comment or via e-mail @ Nutrishmish@gmail.com so that we can all learn from each other. You can leave an anonymous question if you feel more comfortable doing it that way. Regardless, I will answer all questions by posting their answers in my next blog. The more you know, the less you will feel burdened by making a change to live a healthier lifestyle. Ask anything! I am here as a valuable resource! I look forward to hearing from you!

Pro Athletes.. Pro gress.. Pro tein

Plain and simple...

Especially when trying to lose weight, Protein plays a vital role. Proteins and their simpler components (amino acids) are the building blocks of many functions in our bodies including hormone synthesis, neurotransmitters (involved with nerves), and Muscle development... to name only a few.

Although protein yields the same amount of calories per gram as carbohydrates (4 cal/g), digestion time differs.  Proteins digest over a longer period of time and can actually keep you fuller, longer for the same caloric cost of a carbohydrate (and a lower caloric cost than a Fat- 9cal/ g). So when trying to lose weight, eating a diet rich in both complex carbs and lean proteins will help keep hunger at bay as well as keep your blood sugar stable(aka no more hunger pangs and ravenous eating).  When you aren't starving for food, you are more likely to choose foods that will benefit your weight and overall health.

So what is a lean Protein?

Dairy
When looking for smart Protein choices choose low fat or fat free dairy products- ALWAYS! Regardless of your weight, reduced fat dairy products are always the best choice because of the significant reduction in saturated fats and high levels of calcium. Calcium is beneficial for structure and development of teeth and bones as well as weight loss.

• Yogurt
• Cheese
• Milk
• Ice Cream

Meats

When looking at meats, choose those with low fat ratios (93/7 or 99% fat free). We do this for the same reason as reduced fat dairy. Because dairy and meats are both produced from animals, we must always pay attention to fat ratios in animal products. Aside from cholesterol, when we eat full fat animal products, susceptibility of acid indigestion and fullness are often associated. So why feel uncomfortable after a meal? Instead look for labels that read "LEAN" or "EXTRA LEAN."

• Turkey Breast
• Chicken Breast
• Egg Whites (separate by hand or by already separated)
• Seafood (Tilapia, Cod, Tuna, etc.)
• Lean cuts of beef and pork (Sirloin, Top Round, Shoulder, Tenderloin)
• Bison (great hamburger meat alternative! only 2gFat vs 9gFat in beef)
• Ostrich (great alternative to the classic Hamburger) 97% Fat Free

**FUN FACT**

Most health minded individuals may choose a Turkey burger or a classic Hamburger while dining. BUT more often than not, turkey burgers served in restaurants are HIGHER IN SATURATED FAT AND CALORIES than a Hamburger! If you are seriously craving that Burger, get the hamburger and try to eat half, rather than the entire meal. Better yet, ask to replace the french fries with healthier alternatives such as vegetables, fruit, or baked potato.

Beans/ Legumes
Beans and Legumes are alternatives to meat proteins and actually are packed with enough fiber to potentially lower your cholesterol and blood pressure. These power-packed choices will keep you full and taste great in many recipes! There are many varieties of these plant based proteins and they should be paired with whole grains for optimal nutrition.

• Black beans ( great substitute for your TWICE fried "Re-fried" beans)
• Garbanzo beans/ Chick Peas (used in hummus, great in salads or dips)
• Lentils
• Soybeans/ Edamame (this tasty bean makes Tofu and can be used to replace cheese and dairy in many recipes)

*Use Soy sparingly. Although this plant is potentially beneficial for lowering cholesterol and increasing health, too much of anything is not a good thing. Remember it is never the poison, it is the DOSE.
Soy is found in many products today so make sure to READ YOUR INGREDIENTS and have 1/2-1 serving daily or 4 servings per week. (1 serving is 8oz Soy Milk, 1/2 tofu, or 1/2 edamame, 1 tbsp soy sauce)

Now that you know the Protein basics here is a bit more information on different types of Proteins...

Whey: Quick absorbing protein, best used post workout for muscle regrowth. (most readily absorbed in powder form mixed with water, also found in dairy)
Casein: Slow digesting protein best eaten with last meal. This will slowly digest while you sleep to help sustain muscle. (found largely in dairy products)
Egg Protein: Protein in eggs are found in the white. This is the most natural form of protein and will digest slowly and keep you full for hours. The egg yolk contains fat and very beneficial vitamins such as choline, iron, vit D & E, and many B vitamins. (by the way.. there is no nutritional difference between brown and white eggs)
Soy Protein:Plant based protein useful in lowering cholesterol and arterial plaque but not useful in muscle growth and repair.

One last little tidbit...

Some people, women especially, get nervous when they hear the word MUSCLE. The truth is, muscle burns fat.  The more muscle we have, the more fat we burn. It is physically impossible to eat an all-natural diet and gain muscle mass similar to a man's body. So when I say protein builds muscle, what I am saying is that Protein will in turn, help your body metabolize fat quicker. (that means eating normal size meals and not starving yourself to lose weight) YAY!

The maroon bit is 1 lb of MUSCLE. The yellow bit is 1 lb of FAT. Both are the exact same weight. Which would you rather have on your body frame? It is that simple. Muscle is tighter and takes up less space.

 What did we learn?

• Plant based proteins (soy, quinoa, beans, legumes) are good for lowering arterial plaque and bad cholesterol ans should be eaten with whole grains for optimal nutrition benefits (i.e. rice and beans)

• Lean Animal proteins will digest slowly aiding in feeling satisfied for longer periods of time, hence eating less and losing weight(turkey, egg whites, dairy).
• Muscle burns fat! To build muscle, exercise properly, have whey protein post workout to repair and rebuild muscle, and eat slow digesting proteins with every meal. 

Questions? Leave a Comment! 

Stay Well

XO

FROSTING AND SPRINKLES SANDWICH?

Did you know that your classic white bread metabolizes in your blood stream the same as if you had just eaten a slice of cake?

Both are made with refined white flour, which creates chaos in our bodies. Regardless of nutritional status though, all carbohydrates (i.e. breads, table sugar, fruit) eventually break down into their simpler components and become our body's main energy source. The rate at which each carb digests however, is dependent upon it's nutritional status...

Here's the deal...

Refined Carbohydrates vs.  
Complex Carbohydrates 

Refined Carbs
• White Rice
• Candy
• White flour
• Table Sugar 
• Sugary Juices

                 Complex Carbs

• Whole grains
• Fruits
• Vegetables
• Legumes (beans, lentils..)

When wheat kernels, or wheat "berries"are harvested they are in their nutritional prime. This WHOLE grain is rich in many essential nutrients and is comprised of 3 layers: bran, endosperm, and germ, respectively.  When the body consumes a whole grain, the body must metabolize or "break down" these layers for digestion and absorption. This digestion process takes time and occupies the bodies metabolic pathways. In turn, this keeps us FULLER LONGER and SLOWLY releases the appropriate hormones that aid in digestion and regulated blood sugar levels. ****THIS IS  ONE REASON FIBER IS SO GOOD FOR US!****

ON THE FLIP SIDE...

What is so detrimental to our waistlines and hormone levels is the consumption of their evil twin, refined grains. Essentially, the integrity of the grain is stripped and the grain loses it's nutrients and those slow digesting layers. So, when you eat the altered grain, you are getting ZERO nutrition and sending your blood sugar on an upword spike! Because of this, repeatedly consuming refined carbs will cause weight gain and metabolic disorders.

I emphasize this point so often... READ YOUR INGREDIENTS! If the list begins with "enriched" or "fortified" MOVE ON and find a grain that is pure, 100% and Whole. (BROWN RICE, QUINOA, BULGAR, WHOLE WHEAT, CORN, ETC)

 Notice the first ingredient Wheat Flour, yes... but ENRICHED. You can tell by the amount of fiber- 1 gram that this product is not a whole grain. 

FUN FACT
***ENRICHED AND FORTIFIED SOUND HEALTHY ENOUGH BUT ACTUALLY BOTH ARE JUST AS HARMFUL TO OUR HORMONE LEVELS BECAUSE THE FIBER LAYERS ARE STILL STRIPPED AWAY. 
THE ONLY BENEFIT OF ENRICHING OR FORTIFYING FLOURS IS TO RESTORE LEVELS OF HEALTHY(B) VITAMINS AND TRACE MINERALS. 
IT IS ABSOLUTELY NECESSARY TO BUY 100% WHOLE GRAIN BREAD AND FLOURS TO WARD OFF DISEASE

QUESTIONS? LEAVE A COMMENT :)

STAY WELL

xo

FAT, PRO, CHO.....huh?

FAT=FAT
PRO=PROTEIN
CHO=CARBOHYDRATE

MACRONUTRIENT

A Macronutrient in simple terms is a compound required in large amounts by the body. Even simpler, Carbohydrate, Protein, and Fat. When eaten together the term "balanced meal" is used. All food (not alcohol), regardless of its shape, size, or nutrient content can be categorized as one of the three Macronutrients (yes, even candy has it's
place). So it is important to actually "balance" your
meal in a nutrient-dense, healthful way.

Breakdown of Calorie Yields of Macronutrients

Carbohydrates(4cal/ gram)
Protein(4 cal/ gram)

Fat(9cal/ gram)

******************************************

*Fun Fact*

Alcohol(7cal/ gram)
Although alcohol has a caloric value,(a pretty high one at that) 

it is NOT a Macronutrient because it is not necessary for human survival.

There are choices to make when choosing from each category...

Carbohydrates or "Carbs" can be categorized and refined or complex.

Proteins can be derived from plants or animals.

Fats can be unsaturated or saturated (or worse, trans).

How do you know which types to choose?
Maintenance and/or reduction of Weight, Cholesterol, Blood Sugar, Blood Pressure (aka to feel and look great) you should always choose:

Complex Carbs: Whole grains: Quinoa, Brown Rice, 100%Whole Wheat, Sweet Potato, Steel Cut or Whole Grain Rolled Oats.

Lean Proteins: Most Seafood, Turkey and Chicken Breast, Eggwhites/ Egg Substitute(an occasional whole egg is okay), Beans, Lentils, Lean cuts of beef and pork (Sirloin, Tenderloin, Top Round), Whey Protein (best choice post-workout), lowfat/ fatfree Dairy.

Poly/ Monounsaturated Fats: Avocado, Olives, Olive Oil, Canola Oil, Flax, Sesame, Walnuts, Almonds, Dark Chocolate, Salmon.

On the opposite side of the spectrum...
These items should rarely, if ever, be consumed..

Refined Carbs: Breads, pasta and all baked goods made with bleached, enriched or fortified flours, white rice, sugary juices.

Full Fat Protein: Full Fat Dairy, Fatty cuts of meat (ribeye,dark meat) Meat bi-products (salami, pepperoni).

Saturated and Trans Fats: Baked items containing (Margarine, Shortening, Hydrogenated Oils, Vegetable Oil) Deep Fried..err..anything, Chips, Non-dairy Coffee Creamer, Cool Whip.

This information is not meant to scare you. It is meant to ENCOURAGE and EMPOWER you to
READ YOUR INGREDIENTS!
Nutrition labels are good indicators of nutrient content as well but it is more important for disease prevention to reference the ingredients! If it is wrapped in a package, it requires a label and that label is your guide to feeling good and saving your own life.

Questions? Topics you want to read about? Leave a Comment!

Stay Well

  xo

I'm a Nut

All fats are NOT created equal...

You may have heard of Trans fats and Saturated fats deemed as "bad fats" and Monounsaturated (MUFA) and Polyunsaturated Fats (PUFA) receiving the title of "good fats." Bad fat and Good fat are still all FAT..so at the end of it all, is there a difference?

Fats are 1 of 3 macro-nutrients required for our bodies to function optimally. Without fat present in our body, our brain would function minimally and ultimately we would die. So why does FAT get such a bad rap?

In the 1990's fat-free or low-fat diets became the trend and people started believing that fat was the main culprit of growing waistlines.  It makes enough sense, doesn't it? Eat fat, get fat. Well, as time progressed studies have proven this to be a myth.

Actually, studies have shown that the type of fat is relative to where fat deposits are distributed as well as a determining factor in out cholesterol levels. This is why "good" and "bad" fats assume their appropriate titles.

Good Fats (Monounsaturates and Polyunsaturates) are known to actually help detoxify your body from the bad fats when consumed in higher ratios.  MUFAs and PUFAs help clear our arterial walls of plaque build up caused by the bad fats, therefore reducing the risk of heart disease and heart attack.  In turn, the good fats also help reduce belly fat as they flush out their unhealthy counter parts.For even more information I recommend, Prevention Magazine's best selling book, The Flat Belly Diet. It is based on the principal's of including a MUFA and/or PUFA with every meal to widdle your middle.

Common MUFA/ PUFA containing foods:

• Nuts/ Seeds
• Salmon
• Avocado
• Olives
• Olive Oil
• Canola Oil
• Flax seeds/ Flax Oil
• Decontaminated Fish Oil Supplements
• Dark Chocolate

Bad Fats (Saturates and Trans) are fats which clog our arterial walls leading to the number one killer in America, Heart Disease and Heart Attack. Saturated Fats are found primarily in fatty cuts of animal proteins and full fat animal products such as Ice Cream and Milk. Trans fats are found in many favorite processed snacks such as margarines, shortenings, cakes, cookies, donuts, fried foods, chips, and even some meat products. Trans fats are fats that have been altered, CHEMICALLY, to prolong shelf-life of a product as well as give a smoothe and moist textures to products. Though pleasing to our tongues, Trans Fats are among the deadliest killer in the United States.

*****IMPORTANT*******

If an item claims to have 0 grams of trans fat, it can be a false statement and still be approved by the FDA!

Believe it or not, if an item does not have more than .5g of Trans fat/ serving, the company is not required to list any trans fats on the label. What's more: HYDROGENATED oils are code for Trans Fat! If an item claims to have 0g Trans Fats yet Hydrogenated or (worse) Partially Hydrogenated is listed in the ingredient list, TOSS IT! Those items will cut years from your life (Yes, I said YEARS) and add inches to your waist!

Most Notorious Trans Fatty Foods:

• Oreo cookies
• Deep Fried Anything (regardless of "trans-free" oil use)
• Peanut Butter (even reduced fat products that claim to be 'all-natural') READ YOUR INGREDIENT LISTS 
• Any Whipped Topping in a Tub (not aerosol cans)
• Breads, rolls and buns
• cookies
• Pop-tarts
• Cakes
• Crackers (such as Ritz..even the reduced-fat/ Whole Wheat box)
• Ice Cream
• Candy
• Breakfast Cereal
• Granola Bars
• Dips or Spreads
• Chips and Snack foods (even some types of low-fat popcorn)
• Fried fast foods
• Frozen Potatoes
• Frozen Waffles

The above lists are just basic lists. It is extremely important that you READ YOUR INGREDIENTS. Saturate and Trans Fats increase triglycerides, increase bad (LDL- Low-density Lipoprotein) and reduce the good (HDL- High-density lipoprotein) cholesterol.  All of these factors work together to produce your body's cholesterol number, an indicator of progression of Heart Disease, risk of Heart Attack, and Metobolic Syndrome. Now that you have the information, I hope the choice is simple By just changing your hydrogenated Peanut Butter to an all natural brand, you are saving yourself from an unnecessary hospital visit!

Always LOOK FOR THE BETTER OPTION. Enjoy a cookie, but grab a brand with whole grains and MUFAs rather than a deep-fried, hydrogenated, chemically- altered Oreo. (Newman's Own makes a great substitute oreo and is available in most grocery stores or online http://www.newmansownorganics.com/food_newman-os.html)

And remember... Fats are still high in calories (9 calories/gram). Enjoy modestly throughout the day.

Pop! Hiss! Buzz! .... The importance of your Multivitamin

Pop! Hiss! Buzz!....then nothing. Anxiety starts to take over as you realize your car has just broken down.
"Why did this happen? How do I fix it? How do I prevent it from happening again?"
Do you recognize the expression "your body works like a car?"  Do you know exactly what it means and it's correlation?

First things first...
In order for a car to run properly, many elements need to be in place at all times. Often we "forget" the maintenance of our vehicles because superficially, everything appears to be working fine. However, without fail eventually, be it a noise, a smell, or a jerk, your car will begin to shut down. This damage is usually the cause of something that was PREVENTABLE.



                        Basic Car Check List

• oil level
• gas level
• hoses
• belts
• tire pressure
• coolant or antifreeze
• air filter
• windshield washer fluid
• battery
• power steering
• transmission
• battery terminals and cables 
• wiper blades
• head lights, brake lights, blinker lights
• horn
• brakes
• spare tire
• exhaust system
• shock absorbers

Similarly, we treat our bodies with the same neglectful mindset. "If I feel okay, then nothing is wrong." It is that very thought process that causes chronic illness and terminal disease.


                 Basic Healthy Body Check List

• Vitamin A
• Vitamin B
• Vitamin C
• Vitamin D
• Vitamin E
• Vitamin F
• Vitamin K
• Thiamin
• Riboflavin
• Niacin
• Biotin
• Pantothenic Acid
• B6
• B12
• Choline
• Calcium
• Potassium
• Chloride
• Phosphorus
• Magnesium
• Iron
• Zinc
• Iodine
• Selenium
• Fluoride
• Copper
• Manganese
• Chromium
• Molybdenum
• Manganese

Looking at this lengthy list may intimidate you. However, unlike our cars, we have a wonderful and simple way to insure we maintain proper nutrient levels on a daily basis. VITAMINS. Without them, our bodies will not run properly and will be susceptible to fatal ailments. 

Multi-vitamins are extremely important to take EVERY day because lets face it, nobody is perfect.  Taking a vitamin with high daily % helps your body maintain homeostasis and is a great PREVENTATIVE tool for keeping illness at bay.

Questions about the best Vitamin for you?
Post a Comment!