Fueling Fat Loss with Fruit

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If there are two food groups that tend to get grouped together more commonly that they should, they might well be “fruits and veggies.” Both are absolutely much healthier food options than the vast majority of processed options. Eating enough fruits and vegetables can help reduce the risk of heart disease (including heart attack and stroke). Fruits and vegetables can also reduce the risk of obesity and type 2 diabetes, as well as lower blood pressure and minimize the risk of bone loss or kidney stones. They can even protect against certain kinds of cancers.

However, that large swath of health benefits do not exactly come without qualifications. First and foremost, many fruits can be loaded with naturally occurring sugars. Although this natural sweetness is far preferable to the kind of artificial additives that tend to sweeten most packaged goods, it is still important to be cognizant of how much fruit you do choose to eat. This is why we recommend consuming 1 to 2 serving of vegetables with each meal, which should equate to between five and ten servings per day, and only suggest you eat fruit “in moderation.”

This holds especially true for fruit products like juices or dried treats. Sugar, preservatives, and other artificial ingredients can totally detract from the nutritional value of any fruit. A glass of orange juice contains double the carbs, calories, and sugar (and almost none of the fiber) of a medium-sized orange. The way the fruit is processed (high-heat, pasteurization, etc.) can also totally ruin the fruit in terms of its healthiness. So, whenever possible, opting to eat the whole fruit can only do great things for your body. Mindfulness in your eating is an invaluable skill. Get into the habit of reading more about what you put into your body and making the most informed possible choices.

The information provided on this site is for informational purposes only and is not intended as a substitute for advice from your physician or other health care professional or any information contained on or in any product label or packaging. You should not use the information on this site for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. Always consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or if you have or suspect you might have a health problem. You should not stop taking any medication without first consulting your physician.

Beware the Blender: Drinking Better Smoothies

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When the seasons change and the weather gets warm, everyone should make staying hydrated a priority. It is common knowledge that steering clear of sugary drinks like soda, sports drinks, and fruit juices is a critical component of a healthy diet. However, what many people might be surprised to learn, is just how bad one of the alternatives, the fruit smoothie, can be. How bad is it? Fruit smoothies can actually have as much as three times more sugar (so approximately 120 grams) in them than a can of soda!

Popular smoothie franchises do great business by advertising their products as a delicious way to help you trim down your waistline. That simply is not true. Even the small sizes can have as much as 100 grams of sugar. That is the equivalent of twenty-five teaspoons. It is difficult to find that amount of sugar in almost any food, of any variety. It is nothing short of shocking that these allegedly “healthy” smoothies can pack so much bad news in one cup.

The good news is that the recipe for smoothies should be easy enough for anybody to master. You just need a blender! Creating a better alternative to your favorite store-bought smoothies is as easy as reading the whole fruits that store claims to use, then going home and making one for yourself. It may not be quite as sweet as what you would be able to buy pre-made, but that is exactly the point. Fruits naturally pack more than enough sugar for most people to enjoy them as an actually healthy, nutritious source of fuel for the day. To take your snack or meal replacement to the next level, throw in some vegetables as well! Cucumbers, celery, carrots, and leafy greens all make excellent additions, because they are gentle on your taste buds but still deliver a sizeable heaping of vitamins and minerals.

The information provided on this site is for informational purposes only and is not intended as a substitute for advice from your physician or other health care professional or any information contained on or in any product label or packaging. You should not use the information on this site for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. Always consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or if you have or suspect you might have a health problem. You should not stop taking any medication without first consulting your physician.

That’s Nuts: The Surprising Reality of Trail Mix

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One of the best things you can do to keep yourself in good health over time is to ditch the idea of fitness as a short-term project or temporary goal and shift your emphasis on to leading a healthier (and happier) lifestyle. A fantastic activity that’s both enjoyable and often inspiring is hiking. Fitness enthusiasts who take on tackling mountain trails get to savor the fresh air and breathtaking views. However, in order to fuel your body appropriately for these treks, consumers need to be extremely careful about the snack to which turn.

Trail mix would seem to be an easy answer for an ideal source of energy. Easily packed, easily eaten, and lightweight, most trail mix options are a logistical slam dunk for hikers. Ingredients usually include some combination of nuts, dried fruit, and some kind of chocolate. That is why campers even know trail mix as GORP – good ole’ raisins and peanuts. However, when you investigate the ingredients even slightly, some really troubling facts come to light.

The nuts in trail mix are almost always predominantly nuts and the chocolate is rarely, if ever, the healthier kind. Essentially, this means most trail mix is surprisingly high-carb, high-fat, and heavily processed. Most people have no idea how calorie-dense a treat it is. This means you’re extremely likely to unknowingly consume far more than a single serving which usually tops off at about…one ounce.

Small servings of dark chocolate or appropriate amounts of nuts can be great snacking options, and they even help fight fat. However, you need to be sure that you choose organic, raw nuts. They are much more densely packed with nutrients than the regularly processed brands, which are usually fried in oil and saturated with Omega-6 fatty acids.

A great way to get around the misinformation regarding trail mix is to make your own at home! You have the power to create a mix that is loaded with healthy fats, fiber, and protein. Consider adding a combination of walnuts, cashews, pistachios, and/or almonds. Some cacao nibs are a great secret ingredient add for flavor. Called “nature’s chocolate chips,” cacao nibs are sweet, but also extremely rich in antioxidants, fiber, and minerals. They are even a source of theobromine which research indicates may well have properties that encourage natural appetite suppression! That would definitely be a mix you want with you on the mountain.

The information provided on this site is for informational purposes only and is not intended as a substitute for advice from your physician or other health care professional or any information contained on or in any product label or packaging. You should not use the information on this site for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. Always consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or if you have or suspect you might have a health problem. You should not stop taking any medication without first consulting your physician.

Fitting a Healthy Breakfast into your Schedule

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For healthy consumers with a fast-paced lifestyle, it can be hard to make time to always eat right. To fit taking care of oneself more comfortably into many modern schedules, a huge industry of health foods has exploded in recent years. One meal that has enjoyed a particularly meteoric rise in emphasis is breakfast. Today, it is common knowledge that the first meal of the day is probably the most important one. It sets the tone for your waking hours, gives you energy to start strong, and plays a large role in determining how well you will be able to make healthy food choices throughout the afternoon and evening. In terms of being quick and easy-to-make, breakfast does not get much simpler than cereal.

MCL_cereal_aisle_101651084_Moats_310High-fiber cereals occupy a lot of space on many supermarket shelves. However, there are so many from which to choose that it has become next to impossible to identify the real winners. In terms of overall health benefits, things to consider include both completely organic grains and, when possible, sprouted grains. Sprouted grains are especially great to improve health for a number of reasons. They increase digestibility and our absorption of minerals. They also tend to have a much higher amounts of antioxidants, Vitamin C, and Vitamin B.
Food for Life® offers an especially great suite of cereal products. The Ezekiel 4:9® line is a definite champion in terms of cereal options. Unlike most other boxed choices, Ezekiel cereals are made from whole grains, not flour. When grains are pulverized into flour, they devolve into a processed carbohydrate which more quickly enters the body and can cause spikes blood sugar levels. That can result in the body creating more fat and in chronic inflammation. Whole grains, however, are more natural and, therefore, more slowly and beneficially digested. So, when looking to purchase an easy breakfast choice to get your day started right, always take the time to double check exactly what is inside the food you are putting inside of you.

Beware of Fruit Products

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This article is based on information from Josh Bezoni’s “8 Healthy Foods that Cause Flab.” Be certain to check out the full article to learn more.

Many people seeking to lead a healthier lifestyle feel confident in their ability to identify a few of the longtime staples of a balanced diet. Fruit, for instance, is commonly grouped with things like vegetables and whole grains as items that should make up the bulk of a healthy meal. For a large number of people, this is great news. Fruits and fruit products taste great, tend to be affordable, and are easy to find.

Please know, there is a large difference between actual fruit and fruit product.

Please know, there is a large difference between actual fruit and fruit product.

However, every consumer should understand fully there is a world of difference between a fruit and a fruit product. Fruit juice, one of the most ubiquitous fruit products in stores across the world, is a great example of why people looking to live more healthily should stick to eating their fruits, not drinking them.

Common knowledge points to considering what gets lost in the juicing process. The edible skins of many fruits, like apples, apricots, and blueberries, are often the healthiest parts of the plant. The skin holds nutritional value, not enough of which makes it into the final juice product. Another great loss is usually the pulp. Fruit pulp is a critical source of fiber and other nutrients.  Even when commercial products claim to have “pulp added,” there is no guarantee that it is even the original pulp or that it hasn’t been overly processed at the factory.

The discerning consumer should also pause to wonder what gets added in the juicing process.  All too often, the answer to that question includes a wide variety of sweeteners and artificial additives.

These observations are well reflected in the scientific literature. In 2013, the European Journal of Nutrition published a study comparing the nutritional value of consuming whole apples to drinking apple juice. Researchers identified and tracked the impact of either the juice or the fruit on a portfolio of overall health markers. These included any variation in lipoproteins or blood pressure in the group of 23 healthy volunteers.

Over the four weeks that the study ran, no significant changes in body weight occurred. However, there was an observable difference in the LDL cholesterol of subjects who ate whole apples. These participants enjoyed a reduction in LDL cholesterol, which is indicative of an increase in overall health. However, the subjects who drank apple juice actually suffered from an increase in LDL cholesterol.

The scientists concluded that this difference is the result of the juicing process which significantly diminishes the polyphenol and pectin (fiber, for example) content that is found in whole apples. Low fiber intake is associated with increased risk for both obesity and diabetes. So, most of the time, it remains better to take a big bite of your fruit instead of a gulp, when possible.

The information provided on this site is for informational purposes only and is not intended as a substitute for advice from your physician or other health care professional or any information contained on or in any product label or packaging. You should not use the information on this site for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. Always consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or if you have or suspect you might have a health problem. You should not stop taking any medication without first consulting your physician.

The Foods You Should Be Eating Before Bed

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This article is based on Joel Marion and Tim Skwiat’s The 4 Best Foods to Eat Before Bed check out the full piece to get a more in-depth picture.

Late Night Snack

It’s not as much about the time you choose to eat, but the foods you choose.

There are many myths that have been circulating in the world of dieting and nutrition for years.  One of the most pervasive is that there is a magical cutoff time after which you should no longer consume any food.  Some pundits say don’t eat after 6PM, some say 7PM.  Who can even remember the rule anymore?  While late-night eating can certainly be detrimental to weight loss and belly fat burning efforts, this doesn’t mean that eating anything past the late afternoon is completely off limits.  In fact, there are some late night snacks that can actually encourage and accelerate weight loss and help you to finally achieve your body composition goals.  Let’s dive in!

Set Yourself Up to Succeed

Recent psychological research has suggested that willpower is a finite resource that we can only expend so much of.  By imposing a hard stop for when you can and can’t eat, you may be unnecessarily spending some of your precious willpower that could be better used elsewhere.

So What Should I Eat?

The original article lays out some of the ways that the hormones insulin and glucagon cause physiological reactions that make the following foods better choices before bed so definitely check it out.  In the meantime, let’s talk about what foods you should actually be eating if you want a nighttime snack.

Protein Rich Foods: If presented with the choice between protein rich or carbohydrate rich foods before bed, choose the protein every time.  Foods that are high in protein are not only excellent choices for preventing weight gain, they also promote fat burning.  How?  Proteins help repair and maintain our lean muscle which is one of our body’s tools to burn calories.  Let’s get specific.  Here are a few of the best pre-bed foods for promoting weight loss.

  • White Meat Protein and Eggs: White meat animal protein sources such as chicken, turkey, as well as eggs are great choices before bed.  These types of proteins are digested slowly by your body, causing the sustained release of amino acids which ultimately leads to feeling more satisfied longer
  • Green Vegetables: While vegetables are classified as carbohydrates, they are low glycemic which means they won’t cause too much of an insulin response.  Adding a little protein and some vegetables to your late night snack routine should go along way toward helping you achieve your fat burning goals.

These are just a few quick tips to help you make smarter choices when it comes to snacking before bed.  Remember, you can stay healthy and promote fat burning without unnecessary self-deprivation.  Remember to check out the full piece for even more tips and continued reading.

The information provided on this site is for informational purposes only and is not intended as a substitute for advice from your physician or other health care professional or any information contained on or in any product label or packaging. You should not use the information on this site for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. Always consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or if you have or suspect you might have a health problem. You should not stop taking any medication without first consulting your physician.

The Five Best Carbs for a Flat Belly

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  1. Berries and Cherries: All sorts of berries such as blueberries, strawberries, raspberries and more provide a number of health benefits and are an important component for any diet. Not only do these berries provide lots of nutrients, they satisfy both one’s need for dessert, as they are sweet in flavor, and one’s hunger as they contain high fiber and water levels. Academic research has demonstrated that that the nutrients present, with their polyphenol content, even help limit the effects of aging. Furthermore, a study from Texas Women’s University discovered that the nutrients in blueberries can actually help combat obesity.
  2. Mixed Beans: Beans are amongst the best sources for protein. Some types offer as much as twelve grams of fiber for each single cup serving. Research has time and again proven that both fiber and protein are correlated with fullness. A study was released that showed that when participants added garbanzo beans to their daily diet, they consumed less snack foods and decreased their daily calorie intake.
  3. Quinoa makes the list for top five best carbs for a flat belly.

    Quinoa makes the list for top five best carbs for a flat belly.

    Quinoa: Often referred to as the “ancient grain,” Quinoa contains the entire spectrum of amino acid. In this manner, Quino is a uniquely complete protein. Both antioxidants and phytonutrients are abundant in Quinoa. In 2013, the FAO announced that it was the international year of Quinoa given its impressive nutritional traits.

  4. Sprouted Grain Bread: It is common knowledge in today’s age that foods created from processed flours are not particularly healthy. However, some may be surprised to find out that the “whole wheat, options are just marginally healthier than their “white” alternatives. You should be opting for breads and other foods made from sprouted grains. Sprouted Grains boast a variety of benefits including, but not limited to, boosting digestibility and the ability to absorb minerals.
  5. Vegetables: Unsurprisingly, veggies make the list of the five best type of carbs. Vegetables are chock full of minerals, fiber, vitamins, and phytonutrients. Furthermore, vegetables can, amongst other benefits, help reduce blood pressure, lower the risk for bone loss and the risk of developing type 2 diabetes.

#1 WORST Ingredient (Do NOT Eat)

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You know, we’re surprised that there’s still a LOT of folks out there who don’t know that this stuff is pure poison. Hydrogenated and partially hydrogenated oils.

image of trans fat

This ingredient is the code name for “trans fats” and it runs rampant in fried foods and packaged goods…it also has been closely linked to these conditions:

Heart Disease…

High Cholesterol…

Alzheimer Disease…

High Blood Pressure…

Stroke…

And how about this one? DEATH.

And that’s even by consuming just a small amount daily.

What foods contain trans fats? Here are some of the most common:

French Fries – 14.5 grams of trans fat in the average medium sized order of french fries! Eat that every day and you won’t be living long. Go with baked sweet potato fries instead.

Margarine and Vegetable Shortening – Anywhere from 30 – 40% trans fat… no thank you! Go with organic butter instead.

Fast Food – An original chicken dinner at KFC will reward you with 7 grams of trans fat, but it’s not just the fried foods… it’s even in the desserts! You’ll find trans fat in almost all heavily processed foods, and there’s very few foods more processed than fast food!

If you want a quick meal on the go that isn’t full of trans fats, go with our favorite “quick service” joint as of late, Chipotle. A full meal including hormone-free meats, fiber-rich legumes, and a bunch of tasty, low-calorie topping choices… all for less than $7. Can’t go wrong with that!

Donuts and other baked goods – BAD. Trans fats are often in the batter and dough—not to mention many times fried on top! This includes cookies, pastries, muffins, brownies, and just about every other baked good you can think of. Instead, go with true “baked” baked goods (not fried) and try some of the gluten-free varieties to avoid the wheat on top of it. We just tried a gluten-free brownie mix made with rice flour and a relatively healthy ingredient profile… not bad for a sweet treat every so often!

Cereal (even most “healthy” varieties) – For example, Post Selects “Great Grains” contains 2 grams of trans fat per cup. NOT so healthy. Go with old-fashioned oatmeal instead, or a true sprouted grain cereal that doesn’t contain processed wheat.

Salad Dressings – Notorious for containing loads of partially hydrogenated oils and trans fat, steer clear of most store-bought salad dressings. Instead go with a homemade recipe that calls for extra virgin olive oil as the base.

And there are a bunch of others, but those are some of the biggest culprits. Again, read your labels and make sure you avoid partially hydrogenated and hydrogenated oils like the plague.