Nutritional Article Archive

Pasta-Less “Pasta”

Posted on August 8, 2012 by Matt Posted in Healthy Eating, Nutrition Leave a comment

Ever get a craving for a big bowl of pasta? Unfortunately for us, we’re loading up on a ton of simple carbs that aren’t doing any favors for our waist line every time we indulge. While I could never totally live without the real deal, I’m learned how to answer my craving in a healthier way. Have you ever considered zucchini pasta? Before you start rolling your eyes, keep reading…

Let me make one thing clear…I can be an absolute food snob. I hate low-fat, I hate sugar substitutes, I hate delivery pizza, and I despise anything that isn’t authentic. I come from a family that likes to EAT…and eat well. That being said, I’ve found zucchini “pasta” to be a terrific substitute for the real thing. What’s more, I’ve managed to spruce things up with some minced veggies to give it a pseudo meat sauce texture…making this perfect for the vegetarians living amongst us.

Find out how to buy organic, fresh, and tasty produce for LESS than what they’re selling it for at your average grocery.

This “pasta” is an extremely healthy, veggie medely sure to please even the biggest food snobs at your dinner table. Feel free to try different sauces and recipes with your zucchini noodles. You’ll find they’re highly versatile and pair well with both heavy meat courses and lighter wine sauces alike. Additionally, feel free to pair with a starch, as I did above. In this case I paired with quinoa for a nutritious, well-balanced, and tasty meal.

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Pasta-Less “Pasta”

Ingredients
3 zucchini, julienned
2 carrots, peeled and minced
2 cloves of garlic, minced
1 cup canned white beans, mashed
2-3 oz. goat cheese
1 handful basil, shredded
Salt and pepper to taste
Instructions
Julienne zucchini and sprinkle with salt. Wrap the zucchini up in paper towels and place a weighted object on top of them. The goal is to get as much of the moisture out of them as possible. Let them stand while you prepare the other ingredients.
Mince carrot and garlic. Mix together. In a bowl, mash up white beans. Combine the carrot and garlic with the mashed white beans. Combine well.
Place zucchini in a pot of boiling salted water for 1-2 minutes.
While the "pasta" is hot, mix in the goat cheese, basil, and carrot/garlic/bean mixture. Toss lightly to combine.
Serve and enjoy!
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Have some other healthy make overs dishes you’ve tried and love? Tell us all about them in the comment section below!

diversity

Death of The Fad Diet

Posted on August 7, 2012 by Matt Posted in Healthy Eating, Nutrition 6 Comments

Picture Courtesy of The Life Experimenter

So you’ve tried a bunch of different fad diets. You’ve gone Atkins, Paleo, Belly Fat Cure, Zone…maybe even Jenny Craig. On some you lose weight, on some you don’t. Despite the diet, there remains a common theme; you either don’t achieve the weight loss you expected or the rigorous demands of the diet become too much to handle on a daily basis, you fall off the wagon, and all the lost weight comes right back. Could anything be more disheartening? First off, don’t worry, you’re not alone…this is what happens when 95% of people start a fad diet.

What you (and everyone) should be looking for is a lifestyle modification. By modifying your lifestyle you will permanently modify your weight and health. You’re not looking for a diet, you’re simply looking for a new way of eating and living. You want to eat healthier foods, simplify your life, spend less money at the grocery store, and maximize your health. “Diets” are not the way to go about this and only lead to an endless cycle of success and failure. End the cycle and end your weight roller coaster forever.

It’s time to take a look at a new approach. This new approach is called intermittent fasting. Intermittent fasting is an eating pattern that alternates between periods of fasting (water consumption only) and non-fasting. While there are several variations of intermittent fasting which we’ll get into later, the general idea is to take a 16-24 hour fast every 2-5 days.

The Benefits of Intermittent Fasting

Before we delve into the benefits of intermittent fasting, I encourage you to read each of the studies sourced in this article. Studies are taken from credible university sources, the National Institute of Health, and other federally funded health organizations.

Alternate day fasting leads to weight loss (1). Subjects on an every other day fast realized ~4% body fat loss over a 22-day period. Intermittent fasting is a healthy and easy to follow approach that results in fat loss.
Dozens of studies have demonstrated the benefits of intermittent fasting on lifespan (2). By reducing your total caloric intake, you will likely be able to increase your lifespan and reach your maximum potential. Additionally, studies are suggesting reduced caloric intake can reduce your risks for developing a variety of age-related conditions, both biological and pathological (3). In other words, studies are suggesting intermittent fasting slows down the aging process and the development of illness such as cancer, diabetes, heart disease, etc.
Easier “diet” to stick to. The obese (people who need the most help and often face the biggest difficulties with diets) were able to quickly adapt to intermittent fasting at a much higher rate than more traditional fad diets (4). Because intermittent fasting is more of a lifestyle change than a “diet”, it makes sense that it becomes something more easily incorporated into one’s life.

These are just some of the major benefits of intermittent fasting. Other less measurable benefits are often experienced by intermittent fasters. First off, you are no longer a slave to your hunger. Every day does not revolve around feeding yourself. Days off are a chance for you to reset your mind and body and turn your focus to other things besides eating. Many people report increased mental clarity after several weeks of living the intermittent fasting lifestyle. Additionally, after periods of fast, you don’t have to sweat every little calorie you take in. Having that slice of cake isn’t going to impact your weight quite the same way. This isn’t to say intermittent fasting is a license to gorge yourself on non-fast days, but it does make it a little easier to get away with a treat every now and then.

A Word For the Nay-Sayers…

Nay-sayers will often call intermittent fasting a step above anorexia. Some will even conclude that intermittent fasting is responsible for the development of eating disorders. Personally I believe this to be nonsense, as do a host of studies on the matter (5). Reduced calorie diets have not been shown to increase the likelihood of eating disorders and it should not be assumed that this is a risk factor of living the intermittent fasting lifestyle.

How many times have you been told by a personal trainer or diet “expert” that having 5-6 small meals a day is the best way to keep metabolism high? Studies have demonstrated meal frequency over a 24-36 hour period has little to no effect on metabolism (6). Don’t feel your metabolism and fat burn potential will take a hit with intermittent fasting. As we saw above, intermittent fasting often as a positive impact on weight loss and total fat burn in individuals.

Variations of Intermittent Fasting

There are several variations of intermittent fasting. Some take a 19/5 approach, i.e. 19 hour fast/5 hour eating period. Some use 20/4. Others use 24 hour alternate day fasting. Some say fast every 3-4 days, others less often. At the end of the day, like most things health and fitness related, there is no exact science. Play around with eating frequency and schedule, and find what works best for you. After a few weeks you should have a pretty good idea of the intermittent fast variation that is best for you and your goals.

How Intermittent Fasting Works With Exercise

For those of you on some of our weight loss plans or other general fitness plans, you may be wondering how this type of eating will affect your performance. Again, everyone is different and it’s impossible to give blanket advice. Personally, I’ll take a cup of coffee before I go to the gym on fasting days. This gives me the boost I need to finish the workout. I’ve heard of other people eating a banana just before exercise on fasting days. If this works for you, then roll with it. “Fast” doesn’t have to mean NOTHING at all, if you feel you need a boost before going to the gym. The difference between 0 calories and 150 calories isn’t that big that you need to sweat something like a banana before working out.

Getting Started

So you want to get started? You’re probably wondering how to go about this. In my personal opinion, a good beginner approach would be to take a 20 hour fast every 3-4 days. At first you’re going to be “dying of hunger” and questioning your ability to continue. This will pass. After about 2-3 weeks on this schedule your body will adapt, your cravings will diminish, and fasting days will be easy. At this point, if you think you’d like to bump it up, try going for a full fast every other day or every 3rd day. Keep an eye on your weight loss and general health as you progress with your intermittent fasting.

A quick example of a fast schedule I use myself…

Monday – Regular eating day.
Tuesday – Regular eating day, last meal at 7pm.
Wednesday – Fast until 7pm for a full 24 hour fast period.
Thursday – Regular eating day.
Friday – Regular eating day, last meal at 7pm.
Saturday – Fast until 7pm for a full 24 hour fast period.
Sunday – Regular eating day.

This is just one of a thousand ways to do things. This is what works for ME. I’m highly active and require less fasting days to make the progress I want to make. Your approach may be completely different than mine based on your energy needs and weight loss goals.

Keep in mind, it takes about 30 days of sticking to something before you are able to mentally turn it into a habit. Those first 30 days may be hard, it may seem like you won’t be able to continue this long-term. Ignore these thoughts and give it the full 30 days. Almost everyone has this feeling, but once past that 1 month barrier, the intermittent fasting lifestyle becomes a part of their life and reports of physical and mental benefits are quite common. If you’re weight has been on a roller coaster for as long as your can remember, or if you just want to start living a healthier more simple life, give intermittent fasting a look and I think you’ll be pleasantly surprised.

Sources:

Say “Beans” for “Protein” (and How to Make Them From Dried)

Posted on July 30, 2012 by Dr. P.K. Newby Posted in Healthy Eating, Nutrition, Recipes Leave a comment

It’s Meatless Monday, and another chance for you to think beyond meat for your protein needs

Are you getting enough beans and legumes in your diet? The vast majority of people don’t, especially Americans. I do know a lot of you love peanut butter, which is heart-healthy and a personal favorite of mine as well, but there’s a whole wide world of beans out there that you can include in your diet.

A foundation of many plant-based diets, beans are an incredible source of protein and fiber alongside many other beneficial phytochemicals and nutrients that vary by species. Beans show up in many of my dishes, from chili to salads to soups. I’ll bet you don’t include nearly enough of these wondrous little fruits in your diet, which not only to provide variety and yumminess but are also a staple of sustainable eating. In other words, the ability to which you can limit your meat consumption, even if you do not omit it completely from your diet, will be a boon to your personal health. You’re helping out the environment, too, given the smaller amount of natural resources needed to grow plant foods, like land and water. And if you start from dried beans, whether from the bulk bins at the local coop or pre-packaged on supermarket shelves, you are also doing the planet a favor by ditching the cans. Reduce, reuse, recyle are the three r’s associated with environmentalism, but people often overlook the first and most important facet – reduce – especially in their food choices.

This is the first part in a series on making homemade hummus, but the the intial step is getting your garbanzos (aka, chick peas) ready. The general process of preparing beans from dried is the same, however, so for more information on beans and how to prepare them from dried, click here for the full article.

And don’t forget to include beans in some of your other dishes this summer, too, to improve your own health and reduce your carbon footprint.

A guest blogger on Share It Fitness, Dr. P. K. Newby is a nutrition scientist and educator – and serious cook and foodie – who blogs about food, cooking, health, science, and sustainability at The Nutrition Doctor is In the Kitchen. To learn more about Cooking and Eating the P.K. Way, you can follow her on Twitter, become a fan on Facebook, or check out her food porn on Pinterest.

How to Give Your Pancakes a Nutrition Boost

Posted on July 23, 2012 by Dr. P.K. Newby Posted in Healthy Eating, Nutrition, Recipes Leave a comment

Who doesn’t like pancakes, especially those bursting with farmers’-market-fresh raspberries and dripping in rich maple syrup?

It’s not my usual breakfast for obvious reasons that you probably already know, which is that pancakes are high in calories and sugar. It goes downhill nutritionally from there, depending on how you’re preparing them. Store-bought mixes are usually made from white flour, which is quickly metabolized to glucose (sugar) in the body and is not all that different from eating simple sugars like those found in soft drinks and cookies. Mixes can also be high in sodium. And that’s before you add the other ingredients on your own, such as whole milk. Don’t even get me started on supermarket syrup, usually made from corn syrup, a whole host of preservatives, and imitation maple flavoring. The particulars vary by brand, so read the ingredients and nutrition facts panel to make the best choice possible.

So why not make them yourself? It’s really not that difficult. And if you’re already doing that, why not try making some simple substitutions and additions to make pancakes a healthier start to your day?

For more on the how-to, and the nutritional and health gains you’ll get by making pancakes the P.K. Way, check out the full article here.

Health Foods That Are Slowly Killing You

Posted on July 17, 2012 by Matt Posted in Healthy Eating, Nutrition 3 Comments

It’s time someone let you in on a little secret. As much as I hate to be the bearer of bad news, it’s time you found out the truth. Are you ready for it? Okay, here goes. A lot of the health foods you’ve been eating over the years, which you thought were healthy and good for you, have been just the opposite and are making you fat.

Bold statement, I know.

It’s time the lid has been blown off the trickery, deception, and manipulation that is so commonplace in the restaurant and food industry. What saps your motivation faster than eating healthy, working out, and still not making any progress? Well, it may turn out that you haven’t been eating as healthy as you thought you have been.

From breads to supplements to low-fat foods, there are hidden dangers around every corner. In order to successfully navigate your way through the aisles of your grocery store to the pages of your favorite restaurant’s menu, you’ve got to wisen up to the game. In today’s article, we’re going to look at some common tactics health food manufacturer’s and restaurants use, explain how to spot them, and let you know how to make a better and more informed choice in the future.

One thing to keep in mind; while these things may seem minor, they are everywhere; and a lot of minor things add up to major things in a hurry. Additionally, if you’re one of the (many) people who have trouble making progress or dropping body fat, every little bit counts. An extra 20 grams of sugar you didn’t realize you were taking in could be enough to throw your insulin levels out of whack and cause you to retain more fat than you’re burning. I’m not telling you to obsess over this stuff, I’m telling you to pay attention to this stuff.

“Eat Fresh!”….just not at Subway

Let’s take a look at Subway. With their “Eat Fresh” slogan, they certainly purport themselves as one of the “healthy” fast food chains out there. Remember Jared and all the weight he lost simply by eating Subway? Okay, you get the picture. When ordering a sub, one of their bread choices is a 9-grain wheat bread. Sounds healthy, right? Guess again. This 9-grain bread does have 9 grains…unfortunately it has 2% or less of each of them. The rest is made up of regular white flour (it just looks like wheat bread because they dye it), high-fructose corn syrup (aka the worst “food” on the planet), azodiacarbonamide, and about 15 other chemicals you can’t recognize that hold everything together. Come to think of it, you may have actually heard of one of those other chemicals. Ammonium sulfate sound familiar? Yeah, that one’s found in fertilizer.

What to look for: Doesn’t matter if it’s Subway or your grocery store, you’ve got to keep your eyes open for WHOLE wheat flour. Whole wheat flour and wheat flour are different. One is a complex carbohydrate that won’t cause quick insulin spikes and unwanted fat retention and the other is a simple carb that will spike your blood sugar faster than you can say body fat. Choose wisely

Reduced Fat Foods…Not Reduced Fat You

Food manufacturer’s know where your insecurities lie. They know the word fat is enough to send shivers down the spines of millions of uninformed consumers. But you guys are different. You’re becoming informed and you’re not going to fall into their trap, right? First, stop letting the word fat scare you. The fat found in peanut butter is a healthy fat, in that it won’t clog your arteries like fried chicken will. The makers of low-fat products like peanut butter remove the fat..but they don’t stop there. They replace the fat with insulin-spiking, fat building, good old-fashioned sugar. They deceptively make it seem they have improved the nutritional benefits of their product when they have in fact done the exact opposite.

What to look for: Watch out for reduced and fat-free foods. They almost always have sugar added to help add flavor. The added sugar will wreak havoc on your diet especially if you are consuming it in large quantities because you think you’re eating a health food. Always check labels and watch out for sugar. Personally, if something has more than 5 grams of added refined sugar I simply won’t buy it..but that’s just me, and I’m a little crazy, so take that for what it’s worth.

All Yogurt is NOT Created Equal

Yogurt is supposed to be healthy right? High in protein, low in fat, easily digestible…what could be bad? Turn that little cup of yogurt around and check the label. As you’ll find in most brands, Dannon, Yoplait, etc. there is almost a candy bar worth of sugar in those little cups. Sure the protein is nice, but when you’ve got 3-4 parts sugar to 1 part protein, is it really worth it? I see so many people falling into this trap. With the white cartons, clean colors and minimalistic designs, they want you to think you’re eating healthy, light, and clean. Just understand when you have a cup of yogurt with lunch and think you’re doing something good, you may as well be slamming a Snickers bar instead.

What to look for: Go straight for the good stuff; fat-free Greek yogurt. No fat, <2 grams of sugar, and nearly 20 grams of protein per serving. If you’ve got a Costco membership, you can buy the stuff here at a really affordable price. A cup of Greek yogurt before bed is the best thing to have as it contains slow-digesting casein protein, which will help fuel your muscles all night…without the fat-building qualities of the other sugary yogurts.

Diet Soda..Low on Calories, High on Chemicals.

And these chemicals are bad news. Take a second to read all about the artificial sweeteners that replace sugar in soda. While you’re at it, take a look at this comparison between water and Coke. Those articles will shock you. It should come as no surprise Diet Coke is downright disgusting and terrible for your body. Quick fact about Coke (diet included): The active ingredient in Coke is phosphoric acid. It will dissolve a nail in about four days. Phosphoric acid also leaches calcium from bones and is a major contributor to the rising increase of osteoporosis. Diet Coke provides no nutritional value and is nothing more than water and chemicals. Opt for a water, but hold the chemicals next time.

What to look for: Stay away from sodas in general. If you simply cannot live without them…fine. Every now and then isn’t going to kill you. But to have one everyday, or God forbid, at every meal….you’re just asking for trouble. Aim for water, sun tea, or other low-calorie options.

In Closing…

These are just four of the more common traps food manufacturer’s and restaurants will set for you. Remember, a health food is only a health food if it is free from added chemicals, preservatives, added refined sugar, HIGH FRUCTOSE CORN SYRUP, and provides nutritional value. You’ve got to take a proactive approach in determining what exactly you’re putting in your body. The good news is, all of these foods found in the grocery store have labels. Start reading them and you won’t be in for a surprise the next time you step on the scale. Eat clean, eat local, eat fresh, eat colors (veggies not dyes), and eat in moderation..follow those simple rules and you’ll have built a foundation of success that will easily last a lifetime.

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Sex, Lies…and Moxie??

Posted on July 16, 2012 by Dr. P.K. Newby Posted in Healthy Eating, Nutrition Leave a comment

A New Yorker and now Bostonian with family and friends in Maine, I frequently travel to Portland. While a great foodie town – I have a weakness for lobster bisque and lobster rolls - the reason for my journey was for the book signing of Jim Baumer’s Moxie: Maine in a Bottle. The trip ended up being rather amusing for a number of reasons, which became the subject of a post I wrote on the topic titled Moxie, Maine, and Me: A Wicked Short Story. I was inspired to recap this story briefly here given this past weekend was in fact the annual Moxie Festival.

Oh, yes. There’s a festival.

Why so funny, you ask? Well, check out the story and you’ll see why, but I’ll let you know briefly here since otherwise this post makes absolutely no sense in the context of my usual subject matter. And I’m sure I will not be alone in my moxie confusion, either, given a great many SIF readers are not from New England. (Aren’t most of you on that other coast, with all the beautiful people and ripped abs?)

In case you don’t know what the word moxie means, I personally enjoy the brief description here.

What I didn’t know, however, is that Moxie is the official state soft drink of Maine.

There’s so much talk about sugar these days; I haven’t really felt the need to chime in yet. One say soon, perhaps, given there’s confusion that “natural” sweeteners are somehow better for you than sugar. Well, I’ll give you a hint, sugar, whether from cane or sugar beets or a maple tree, is still sugar. There’s some evidence that high-fructose corn syrup may have properties that lead to deleterious metabolic effects, but the simple fact is that most people eat way too much added sugar from all sources, of all kinds: cutting down will improve your health, manage your weight, and reduce your risk of obesity, type 2 diabetes, and heart disease. And soda is a major player in many peoples’ diets, a fact you undoubtedly already know. This is why of course I turn to such beverages as summer berry sun tea for my hydration needs. (Diet soda isn’t great, either, by the way, as it can confuse your body’s satiety signals – a topic for another time.)

The New York City health department has a great video on just how much sugar there is in soda, which is also posted on my blog alongside the moxie tale. Check out the video and the article. I hope you will be entertained, but also reminded to cut down the sugar in your diet – whatever the source.

Got Science? (Hint: Most Dietary Advice Out There Isn’t)

Posted on July 9, 2012 by Dr. P.K. Newby Posted in Healthy Eating, Nutrition Leave a comment

Happy Monday, Fellow Fitness Enthusiasts! I look forward to posting some more healthy eating pieces soon. (I suffered from a back injury earlier this summer while in Rome, in case you were wondering, and then a reinjury in Chicago. Incredibly frustrating for this marathoner; I’m sure many of you can relate if you’re as active as I am.)

I did make a fabulous triple berry salad recently, though, featuring farmers’ market-fresh, summer-sweet strawberries, blueberries, and raspberries along with toasted walnuts on a crisp bed of spinach. It’s perfect for Meatless Monday, or any day. Is it time to give the “big salad for supper” idea a shot? This recipe will convince you, for sure, or perhaps this one will, which features sunflower seeds and a strawberry-balsamic vinaigrette. Or add your own veggies, grains, and protein and make it a meal to remember. And speaking of healthy eating, or, er, drinking, you can also check out my favorite summertime go-to beverage. (Kid tested, too, on my niece aged 3 and nephew aged 9 who visited me last week for the holiday.)

Anyway, today is the second in my two-part series encouraging you to seek out science when getting diet, weight loss, and nutrition advice: Use Science, and Win. The vast majority of people doling out diet advice aren’t qualified and greatly add to the reasons why people are confused about what to eat. Just because something is found online or in print doesn’t mean it’s true, as you all know. Yet it’s up to you to figure out the difference, so I rounded up the top 10 tips to help you differentiate science from anti-science. These pointers are helpful not only for nutrition advice but for any health-related recommendations – including fitness-related tips, for that matter. The list was developed by the United States National Institutes of Health, and it provides some great guidelines from the nation’s largest supporter of health-related scientific research dedicated to “turning discovery into health.”

So here’s the full article on how you can use science to win, and it’s not as boring it sounds. (Really.) And, hey, I’m not using the word “win” simply metaphorically, as in “I’m healthy! I feel great!” – though that’s also true. What I’m actually talking about today is how using science will literally allow you to win. Intrigued? Here’s the story, complete with pop culture references (think: movies) and sports (think: baseball). I think you’ll be entertained, but I also hope you’ll be inspired to think more critically about where you’re getting your nutrition and cooking advice in your quest towards better health. Just like staying in shape, cooking and eating to reduce your risk of disease, maintain a healthy weight, and enhance physical performance can take a bit of effort. And getting the right advice that is based on solid scientific research is a critical first step.

A guest blogger on Share It Fitness, Dr. P. K. Newby is a nutrition scientist and educator – and serious cook and foodie – who writes and vlogs about food, cooking, health, science, and sustainability on her blog The Nutrition Doctor is In the Kitchen. The first three posts to begin the series were on recalibrating your diet, measuring what you’re eating, and cleaning up your diet. To learn more about Cooking and Eating the P.K. Way, you can follow her on Twitter, become a fan on Facebook, or check out her food porn on Pinterest.

Summertime Hydration, the P.K. Way

Posted on June 26, 2012 by Dr. P.K. Newby Posted in General Health, Healthy Eating, Nutrition Leave a comment

Don’t let this be you. Stay hydrated to maintain peak performance this summer.

What do you drink to keep cool and hydrated during the summer?

Hello fitness enthusiasts! My last four posts at Share It Fitness have been dedicated to helping you think about your diet critically in your quest for better health and bodies. In case you missed those and want to check them out, here are the links:

Recalibrate the way you think about your diet
Get a better handle on your diet by measuring what you’re eating;
To clean up your diet, clean out your house; and
Tips to help you differentiate between science and anti-science when you are looking for dietary advice.

I have one final piece in the series. You can’t wait, I know, but, hey, at least baseball is involved. I’ll get to that next time, because today I’m writing about a very important topic: hydration. The article was in part instigated by last week’s heat wave here on the east coast, underscoring the need to keep hydrated during warmer temps.

Now, I’m not going to cover that topic in depth from a nutritional perspective (e.g., hydration for endurance athletes, risk of water intoxication, electrolyte balance, etc.). I touch upon the topic lightly, sure, but the point of the post is to share with you my favorite go-to, summertime beverage to keep me hydrated in a healthy, tasty way. In my opinion, it’s the best summertime beverage ever. And just for the record, I actually hate it when people say “This is the best ever!” It seems so tenth-grade-teenage-girl and kind of annoying, right? But it really just fits the sentiment this time. This drink is in my fridge all summer long – and, honestly, oftentimes in the winter, too. I love it, it costs pennies to make, and has no calories.

And no, it’s not water.

So what is it, you ask? Click here to find out. You can check out some of my other berry-related posts this week, too, if you like. I’ve been on a berry kick – as you’ll see from my new cover photo – since they’re finally in season here in Boston. (That’s your hint, by the way.) I’ve also been mixing up some great summer cocktails. Um, speaking of non-hydration libations. Hey, it can’t be about working out all the time, right?

Anyhow, check out the article, and let me know what your favorite drink is to keep hydrated in the summer!

Dr. P.K. Newby is a guest blogger who writes about food, nutrition, science, cooking and health to help bring science-based dietary advice to your plates – and cups! – in delectable ways. Subscribe to her blog at The Nutrition Doctor is In the Kitchen, become a fan on Facebook, follow her on Twitter, or check out her food porn on Pinterest.

Treat Your Body Like a Lamborghini Diablo…Not a Honda Civic.

Posted on June 20, 2012 by Matt Posted in Healthy Eating, Nutrition, Uncategorized 4 Comments

Lamborghini body above…

Physiology Doesn’t Discriminate.

No matter what you’ve got going on under the hood, if you’re not treating your body properly, it’s not going to perform. Doesn’t matter if you’re brand new to fitness and on the first day of our beginner plans or a high-caliber athlete breezing through our explosion workout . If you’re not properly fueled up, you’re not going to be able to perform. A very quick, and overly simplified physiology lesson; your body converts foods to glucose (carbs produce most glucose), glucose is fuel used by your body and is broken down into heat and ATP, the latter which stores and releases energy as needed. Moral of the story, doesn’t matter how fit you are, physiology is physiology.

Beat By An US Weekly Reader.

Okay, not really, but it was close. Just the other day I was in a hurry to get out of the house in the morning and skipped breakfast. I had about 3 cups of coffee before noon and wasn’t really in the mood to eat anything. I was locked in on the work I was doing (we just launched a website, as I’ve mentioned on here just a few times…) and never gave a second thought to lunch. Before I knew it, it was almost 3 o’clock, and just about time for my daily trek to the gym. It was a HIIT running day, so on the treadmill I went. I made it about 10 minutes and could tell I was already in trouble. The US Weekly chick next to me who was already 15 minutes ahead of me (yes, I check out the screens on other peoples’ treadmills…I’m abnormally competitive like that) was plodding along just fine. I was supposed to do 45 minutes of HIIT running; I made it another 8 minutes before I had to jump off; legs absolutely dead weight. Before getting off, I made sure I ran just a hair further than US Weekly chick…some things you can will yourself to do I suppose. The willpower stopped there and I completely skipped the quick core routine I had planned after the run. I was physically and mentally fatigued in a way I haven’t been in quite a while.

When To Eat.

It’s generally not a great idea to exercise on an empty stomach. For those early risers, try to eat before you head out. Your body is often depleted of carbohydrates during your nightly fast, so something 20 minutes before exercise is recommended. If you’re a mid-day exerciser, you should already be eating regularly throughout the day. Try to avoid anything heavy immediately before exercise; shoot for a balanced meal 90 minutes-2 hours before exercise, and a light snack later on if you need to eat again.

What To Eat.

What to eat depends largely on how soon you’re eating before exercise. Check out this breakdown below for some basic info on what you should fuel your body with:

Less than 60 minutes before exercise – fast burning simple carbs to provide an instant burst of energy

Watermelon, banana, oranges, or grapes
Energy gel packet
8 oz. of sport drink
Coffee (this is my own personal favorite pre-workout “meal”. May not work for everyone.)

90 minutes to 3 hours before exercise – slower digesting complex carbs to provide a slow steady energy source. Consider combining some simple carbs if closer to the 90 minute mark*

Whole wheat pasta with marinara sauce
Oatmeal with fresh berries*
Whole wheat bagel with jam*
Brown rice with grilled chicken
Greek yogurt with granola
Turkey sandwich on whole wheat
Yogurt based smoothie with a little protein powder*

In general, aim to limit your fat intake right before your workout. Shoot for the high GI (glycemic index) foods to give you a burst of energy if you’re eating within an hour of exercise. In the 2-ish+ hours before exercise, look to eat a balanced meal with a healthy dose of complex-carbs. Remember, give your body the fuel it craves so it can perform at peak performance. Along that vein, don’t give it just anything. Skip the fast food, processed, high-fat crap. You wouldn’t put Sav-a-Dollar 87-octane fuel in your Lamborghini would you? Keep yourself fueled up with quality foods and you’ll be exercising (and burning calories) at a higher level. Eating the proper foods at the proper times is key to keeping your body in constant state of “ready for anything” and your metabolism in fat-burning mode.

Exercise Done. Now What?

So you’re all finished, got through the workout, and just got home. This is one of the most important meal times of the day. Your muscles were beaten down, and now crave amino acids. To accomplish this, make yourself a nice whey protein drink, but be sure to consume it within 30 minutes of ending exercise; the sooner the better! Feel free to mix it with a little milk or water, and get it down. When you feed your hungry muscles, you’ll realize more progression. Some will recommend adding a simple carb into the shake to further increase the intake of protein, i.e. add a banana, etc. I’ve heard dietary professionals go both ways on this one. Personally, I think it you’re trying to gain weight, a couple extra calories wouldn’t hurt. If you’re trying to cut weight, I’d suggest skipping the simple carb.

Honda Civic body in all its glory…

When it’s all said and done, the food you put into your diet is going to dictate how well you exercise. Someone living on fast food, fried food, and little balance is going to have a tough time getting in shape, not just because they’re eating horribly, but because they don’t have the proper nutrition to put the work in. You all know that sluggish, tired, “It’s-only-one-day-so-I-can-skip-the-gym” feeling…you better believe a poor diet can bring this feeling on. Stay fueled up all day and you’ll be ready (and even a little excited) to hit the gym hard and watch your body progress.

Seeking Dietary Advice? Make Sure You’re Looking in the Right Places!

Posted on June 12, 2012 by Dr. P.K. Newby Posted in General Health, Health in the News, Healthy Eating, Nutrition Leave a comment

If the sources giving you dietary advice look like they’re trying too hard (above), might be a good idea to steer clear.

Over the past month or so I’ve been guest posting a set of articles related to helping you improve your diet, whether you’re looking to slim down for the summer or just improve the overall healthfulness of what you’re putting into your body. So far we’ve covered three things:

Recalibrate the way you think about your diet;
Get a better handle on your diet by measuring what you’re eating; and
Clean out your house to clean up your diet.

And your desk. And your car. You get the point. Just FYI, to implement all of this into your own diet – i.e., sure, but what should I EAT? – you can visit my blog for fabulous food, dishes, and recipes. That’s what I mostly write about, but now and again I like to step back and talk about the science, too, as I’m doing now. So in the fourth part of the series today, I’m encouraging you to think carefully about where you’re getting your dietary advice in your quest for optimal health.

In a nutshell? Nutrition is a science. Look to credible sources for dietary advice. But how do you know who’s credible and who’s not? Keep reading!

Science Makes the World Go ‘Round

Know the tune “Love makes the world go ’round”? It’s a song from the musical Carnival. It’s a metaphor, I know, but I nonetheless feel the need to point out that while love, art, and sport may make life more pleasant, ’tis science that makes the world go ’round. For all of you reading this here on Share It Fitness, you may not know that my one of my hobbies is theater – I grew up singing and dancing onstage and founded a nonprofit theater company 15 years ago. I tell you this to warn you that on occasion I reference theater. Surely there are some of you out there that like theater? We do dramas as well as musicals, so no, I’m not just a musical theater geek. I’m a science geek, too, after all. But I digress, and I’m losing you, I fear. Please keep reading. There’s a point, I promise.

So, sure, science makes the world go ’round, not love. You don’t need to be an astronomer to figure that one out. I’m not trying to be overly analytical, I simply like to say this when the occasion presents itself to remind people that science should not be overlooked. Like oxygen in the air, science is essential yet we don’t always see its role or stop to appreciate its value. As well, alternative explanations to explain the world are frequently delivered from charismatic personalities with louder voices. My own discipline is no exception, as the world is replete with individuals proselytizing nutrition who have no scientific expertise whatsoever. I do not want you to fall prey to such smoke and mirrors – I’m reminded of the Wizard of Oz – which brings me to my fourth strategy for you to consider when thinking about diet, nutrition, and weight: Look to Science.

Learn to Distinguish Science From Anti-science

Look to science, she says. Easier said than done in today’s day and age. Identifying scientifically sound guidance – what health professionals and physicians often refer to as “evidence-based” as it relies on rigorous scientific studies and research– can be rather tricky given the constant flow of (mis)information spewing from all sources. This is why how science is perceived, presented, and discussed by popular writers, politicos, and comedians is a theme I discuss on my blog now and again to help readers differentiate between nutrition fact and myth.

The good news? There are 10 tips to guide you in your quest for accurate information from the internet and other media sources, so click here for the full article.

And here’s to your health!

Dr. P. K. Newby is a nutrition scientist and educator – and serious cook and foodie – who writes and vlogs about food, cooking, health, science, and sustainability on her blog Play a Good Knife and Fork. You can follow her on Twitter, become a fan on Facebook, or check out her food porn on Pinterest.