Nutrition

Shawn Phillips

A Bowl Full of Trouble?

What did the orange, say to the banana and the apple?

The Orange, “Squeeze me.”

The Banana, “Peel me open.”

The Apple: “Damn, you guys are needy!”

Sorry…I couldn’t resist.  Now, to the question at hand:

Fruit… Is it a healthy treat or kryptonite for fat loss?

I see it almost every day on the social media wall of wisdom, “Just eat fruit.”

“I’m on a fruit diet.”

“I’m juice fasting!,” which, for me, translates, “I’m going to lose weight and get healthy drinking sugar.”

If you’ve ever pondered the role of fruit in weight loss and you like bananas, apples and think orange juice is magic elixir—this is a must read.

The Rules for Eating Fruit for Fat Loss

1. The apple is king

As the ol’ saying goes, “an apple a day…” and I’m for anything that keeps doctors away.

While it’s not always my favorite fruit to reach for, it’s the one I’m always most grateful after I’ve eaten it. A fresh apple is crisp, delicious and make me feel better for whatever reason. And they come in the most interesting varieties.

I find apples more engaging and easier to enjoy when they are sliced. Certainly for kids.

The apple has a lot going for it. It’s higher in fiber and lower in the GI (Glycemic Index) charts—the importance of which I will explain in a moment.

2. Don’t juice it

The “sugar” in fruit is fructose—no, not the HFCS type but fructose none-the-less and fact is the human body doesn’t handle fructose much better than it handles mercury.

For some reason when the fructose is bound in the fibrous cells of the fruit, the body does much better with it. When it’s “juiced” it’s just fresh fructose juice—and there’s nothing good about that when it comes to losing fat.

Eat fruit, don’t drink it.

3. Eat fruit in moderation

I love fruit. It’s good, good stuff. It can be a great part of a healthy diet and yes, it’s possible to fruit your way fat.

I don’t know exactly how many bananas, grapes and mangoes it would take to become obese but simple fact is that fruit is carbs and too many carbs—even with potassium—can make you gain fat.

Go ahead, enjoy the banana. But put the second one down and back away slowly.

4. Eat by The Numbers

Ultimately, this is the bottom line key to dropping your top line (as in weight). Follow the index—as in Glycemic Index. The GI is a measure of how foods affect blood sugar and (thus) insulin. The higher the number (GI) the more the food impact blood sugar and the subsequent insulin rise.

And believe me, insulin is everything. In fat loss, performance, a long vital life.

Given elevated insulin can lead to fat gain, a lower GI for a lower insulin response is desirable. So a GI of 35 is a better choice than a food with a GI of 65. That’s simple enough, right?

Now, clearly “Glycemic Load” is more complete and thus accurate than GI alone, but the GI is still more widely known and used—and still very accurate. And good enough for this discussion.

In this battle of the fruits, the apple comes in with a GI of 39 (with some varieties dropping down to 32). The orange in second place with a mid-40’s average listing. And finally, the banana with a 49 up to 62 (for ripe banana).

I have to admit that the banana does come in much lower than I recall it. So, I find that good news. I like bananas and had accepted the idea that they were pretty fast acting sugars. And certainly a ripe banana may be but all in all, they come in pretty safe and sound for fat loss, so long as you don’t go bananas! (LOL)

Important Tip on Insulin and Fat Loss

As noted above, a lower Glycemic Index—equating to a lower insulin response—means more effective fat loss.

Okay. But why?

Insulin is the hormone that is responsible for shuttling energy for use in muscles or storage (fat). And when insulin is elevated, in response to higher carbohydrate / high-GI foods, there can be only storing and no fat utilization. High insulin shuts off all access to fat to be used as energy.

If you keep blood sugar level and low, and insulin which will follow, you’re body is in a preferred state of burning fat. And you maintain a more constant level of energy, free from energy swings and cravings.

New workout accessories and training techniques with fancy names may have their place, but sometimes the basics deliver the biggest results. Check out these 10 must-read tips!

by Jen Jewell

Sometimes, however, our desire to get as ripped, huge, fast, or strong as possible is so overpowering that we forget to take a step back and critically review what we’re doing. As an athlete and fitness competitor, I sometimes get so focused on my goals—crushing the competition, nailing every workout, hitting every meal—that I forget some of the tried-and-true fitness basics along the way.

Basics, you ask? What basics? I’m talking about the simple building blocks of fitness success. They’re easy to forget in lieu of the latest and greatest fitness craze that hits the scene. (Shake Weight, anyone?) Now is the time to remember them. These tips might seem simplistic and elementary, but they’re important for any trainee to revisit and utilize.

1 / Have Fun

If you’re not having fun with your fitness, it’s easy to lose interest. If the idea of walking on the treadmill bores you to tears, don’t do it!

Find an activity you enjoy doing: start hiking, begin powerlifting, join a running club, take up yoga, or even try trapeze lessons. As long as you have fun with your fitness, you’re more apt to stay consistent.

2 / Set Goals

Maybe you want to fit into a smaller dress size, decrease your body fat percentage, cut your mile time, or set a new lifting PR. Well, set a goal, map out a plan, and get to it! I always have clients set short-term (30-day) and long-term (3-6 months) goals. With these goals in mind, we can map out the necessary plan of attack. That plan will help you stay focused and on the path to success.

3 / Drink Enough Water!

Before you say, “Tell me something I don’t know, Jen,” allow me to elaborate. While the reminder to drink water may sound unnecessary and obvious, many people often mistake their thirst for hunger. If you just ate a meal and are still hungry, you could just be dehydrated.

Too often dieters attempting to lose weight think they’re hungry when they’re not. Don’t mistake your thirst for hunger! If you feel hungry, drink more water first and then wait it out. After 10 minutes, you’ll know if you’re actually hungry.

4 / “Pass the Protein, Please”

While exact daily protein requirements vary by individual and goal, you need enough to maintain and build lean muscle mass. Aim to consume about one gram of protein per pound of bodyweight per day, divided among 4-6 meals. A diet this rich in protein will help you feel fuller for longer while refueling your muscles post-workout.

On that note, remember that proper supplementation is important and must fit your goals. Yes, I understand that supplements can seem a bit overwhelming, so start simple: protein, fish oil, and a multivitamin are great choices. Train hard and conduct your own research before using supplements.

Don’t just buy something your friend touts as “the latest and greatest.” It may not pertain directly to your goals or needs.

5 / Pile On the Greens

This tip applies regardless of your exact fitness goal. Adding vegetables to most meals brings fiber, vitamins, antioxidants, and minerals to your diet, and will help keep you full for a longer period of time. If you’re new to the vegetable world, start by trying to add greens to half of your daily meals.

Don’t think that adding veggies means you’re done. You also need to make sure you eat a consistent, balanced diet. Your hard efforts in the gym will not be evident in your reflection if you don’t consistently follow your meal program. The saying “abs are made in the kitchen” is not just a rumor created by the Food Network in an attempt to create more culinary wizards. If you want that lean, toned, or ripped appearance, you have to stay dedicated to both your training and your meal program.

6 / Prepare To Succeed

When it comes to meals, don’t be caught off-guard. The more you can plan ahead, the better. Don’t get me wrong, you don’t need a week’s worth of food proportioned out in Tupperware ahead of time in order to be successful. If I leave the house, even if just for a few errands, I always take my next meal or snack with me on the go. You just never know what can come up.

Prepare yourself with bars, shakes, almonds, and other packable, healthy snacks. That way, when you’re starving and away from whole food, you won’t stop a fast food joint.

7 / Sleep Sufficiently

Yes, you read that correctly—make sure to get your ZZZs! Rest is crucial to our fat-loss and muscle-building goals. Lack of sleep raises cortisol levels and hampers proper recovery. Aim for 6-8 hours of sleep each night.

8 / Mix It Up!

Many dedicated gym-goers fall into a workout rut. Break out of boredom by challenging yourself in new ways. Try new movements, set aside the dumbbells in favor of a barbell or cables, or grab a buddy and try a class. Don’t just set up camp at your usual corner or elliptical. If you are bored with your workouts, chances are your body is, too. Make some changes for a new challenge and a more ripped you.

Although making changes to your workouts is important, make sure your changes are still going to help you reach your goals. If you’re trying to improve your 10K time, I’m not sure doing a 5X5 squat regimen is going to help. Make smart adjustments to your program as they pertain to your goals. You don’t have to drastically change your workouts every week. Make simple adjustments to keep making progress.

9 / Lift Weights

I constantly hear women say things like, “I just want to tone, so all I need to do is cardio.” This could not be farther from the truth. Cardio without weight training will leave you “skinny fat.”

You might have a thinner frame than when you started, but your physique won’t be any tighter. Depending on your overall weight loss, you could end up with loose skin. Yikes.

Resistance training increases your metabolism by building lean muscle. The more muscles you have, the more calories you burn.

More muscle and less fat means you’ll strengthen, tighten, shape, and “tone” your entire physique. Think twice before skimping over the free weight section!

10 / Stay Consistent

None of this information will be of much value if it’s not done consistently. No matter your goal, consistent efforts are rewarded with hard-earned results. It’s that simple. There’s no replacement for consistent time under the bar, so get after it!

If you only use apple cider vinegar on your salad, you’re seriously underestimating its potential. Raw, unfiltered apple cider vinegar (often abbreviated as ACV) can be used in so many ways that by the end of this article you may start keeping a bottle in every room of your house, not just the fridge! You can use apple cider vinegar for hair and skin care, household cleaning, healing and cooking.

What kind of apple cider vinegar?

Get the good stuff. By “the good stuff,” I mean raw, organic, unpasteurized apple cider vinegar. We’re big fans of Bragg’s apple cider vinegar (pictured at the top).

If you’ve got a good bottle of apple cider vinegar, you should see some strand-like sediment floating at the bottom. No, your vinegar hasn’t gone bad—that gunky-looking stuff at the bottom is the most important part! It’s called “the mother,” and it contains raw enzymes and gut-friendly bacteria that promote healing. In the animated GIF below, you can see what the mother looks like floating around at the bottom of the bottle (I gave it a vigorous shake first so you can see it better).

1. Eat and/or drink it, of course!

Since apple cider vinegar is, first and foremost, a food product, I would be remiss if I didn’t first fill you in on its nutritional value and health benefitsfirst.

Apple cider vinegar lowers glucose levels, and may be helpful for diabetics. It has also been touted as a weight-loss aid, as it is said to help you feel fuller and eat less. The enzymes in apple cider vinegar also promote the growth of healthy bacteria in the gut, and can help regulate candida issues.

How to take apple cider vinegar orally: Mix 1 tablespoon with a cup of water or herbal tea. (Apple cider vinegar is quite strong, and when taken straight can be harsh on the esophagus, so you’ll want to dilute it).

And, of course, apple cider vinegar is a classic salad dressing ingredient, which you can definitely get a little creative with! While olive oil, the most commonly used oil for salad dressing, is not permitted on the therapy, you can mix your ACV with flax oil and lemon or orange juice, and perhaps even whirr it all together in a blender with a clove of garlic and a bit of onion. I even like to just drizzle it on my salad plain!

(Next week, we’ll post one of our favorite go-to salad dressing recipes with ACV here on our blog!)

2. Relieve gas, bloating and heartburn

Apple cider vinegar can also be very helpful in reducing gas and bloating. Just take a tablespoon of ACV diluted in water or tea before a meal. It can also help ameliorate symptoms of heartburn. Take a dose as soon as you feel heartburn symptoms coming on.

3. Promote alkalinity

Despite its acidic taste, apple cider vinegar actually promotes alkalinity in the body. As Charlotte Gerson says, “cancer cannot live in an alkaline body,” and one of the primary ways the Gerson Therapy battles cancer and other diseases is by bringing the body into an alkaline state which makes it an inhospitable environment for cancer.

4. Non-toxic cleaning spray

Most cleaning supplies are full of harsh chemicals, so apple cider vinegar can surprisingly provide an excellent, cheap alternative to many cleaning products. It absorbs odors and has antibacterial properties.

Simply mix one part apple cider vinegar to one part water, and put it in a spray bottle. Spray the solution on hard surfaces such as hardwood floors, bathroom tiles, cabinets and countertops, then wipe it off with a rag.

5. Hair care

Apple cider vinegar, when used as a rinse, will make your hair feel smooth and shiny, and provide a bit of extra clarification to remove oil and dirt. It balances your hair’s pH, which helps seal the cuticle and make the hair smoother. It can also help with dandruff, clear away greasy build-up, and soothe itchiness and irritation of the scalp.

Simply mix a tablespoon or two in a glass of water, and rinse your hair with it at the end of your bath. Make sure to rinse it out well afterwards, or your hair might feel a little crunchy.

Don’t worry, the vinegar smell will dissipate once your hair dries, so you don’t have to go around smelling like salad all day (not that that’s a bad thing!).

6. Skin care

While one of the promised benefits of detoxification is clear skin, anyone who has done the Gerson Therapy or another type of intensive detox can probably agree that the road to clear skin can be fraught with blemishes. As your body releases toxins from your blood and tissue, some toxins make their exits through the skin in the form of pimples, rashes and other angry red eruptions.

You can use apple cider vinegar as an astringent, by soaking a washcloth/cotton pad in diluted ACV and applying it to your face. Or, you can simply dab it right onto blemishes to dry them out and heal them.

It’s amazing how smooth your skin feels after applying ACV, it tightens and plumps it a bit, and can help reduce or minimize the appearance of wrinkles and fine lines.

7. Sunburn relief

While you should always strive to avoid skin damage by not staying out in the sun uncovered for more than 15 minutes, if you do accidentally find yourself burnt to a crisp, you can use apple cider vinegar to neutralize the burn. Dilute it in water and pat on the sore skin, or add a cupful to your bath.

8. Deodorant

Most commercial deodorants are antiperspirants, which block your ability to sweat. Since sweat is one of your body’s natural means of detoxification, blocking your ability to sweat can block your ability to detoxify. Plus, most drugstore deodorants and antiperspirants contain aluminum and a host of unpronounceable chemicals and synthetic fragrances, so you want to avoid them anyway. So, it might sound a little crazy, but you can actually use apple cider vinegar as a natural deodorant! Apple cider vinegar absorbs and neutralizes stinky scents. Simply rub a bit of ACV in your underarms and it will absorb and minimize body odors. The vinegary smell dissipates once it dries.

Breakfast is a tricky meal for a lot of people. There has been a lot of buzz lately about how you should skip breakfast and how breakfast is making you fat….breakfast is not making you fat. In fact, some newly published research out of the University of Missouri which used functional MRI brain scanning shows that eating a high protein breakfast decreases reward driven eating later in the day. Reward driven eating is not eating because your body need more calories to function  but eating because you just walked by a your favorite pizza joint and the smells seduced you to go in.  The short course on breakfast is that I think it is an important meal and one that you should eat.

The problem with breakfast for many people has to do with convenience  Morning are busy (and crazy if you have kids). Unfortunately, the ‘ready-to-eat’ breakfast options are mediocre  nutrition choices at best and are completely devoid of protein (minus the milk you would add to them). Up until now, my only solution for clients in need of a high protein and fast breakfast was a shake. Shakes are great and if you make them right they can be loaded with nutrition. But that isn’t an appealing option for many people all the time.

Here is my new answer.

I received the heads up on this mason jar housed oatmeal from the chef  of one of my clients. I played around with the recipe, tweaking it some to make it Dr. Mike Approved and here is what I came up with. I make a slightly lower calorie version for my wife and you can make a lot of different variations by modifying the fruit used or flavor or protein powder. Regardless of what you choose to do, this  dish is great. You can make it in advance and then just pull it out of the refrigerator to eat as needed.

Simple Cold Blueberry Oatmeal Breakfast

Makes 2 servings