Nutrition

Who enjoys a good peanut butter and jelly sandwich. … I sure do. Especially when I’m on the run it’s a quick make and sure does taste good.

Most people would choose 100% Whole Wheat bread as a “healthy” option.  I didn’t buy 100% Whole Wheat bread, I bought Ezekial 4:9 Sprouted Grain bread.

Is 100% Whole Wheat bread bad?  No, but Ezekial bread is just 100 times better.  Organic, Sprouted, 100% Whole Grain flourless bread.  And a 2-slice serving even contains 8 grams of complete protein (and 6 grams of fiber).  So yes, it’s better.

Not only did I buy some Ezekial bread, but I also bought some Ezekial flourless tortillas (for my fajitas) – same whole grain, complete protein goodness as above.

So that was the first “healthy” food swap I made.

Second, I bypassed the All Natural Peanut Butter and instead picked up a jar of Enhanced Almond Butter by Naturally More.  Why?  Because Enhanced Almond is like super nut butter, and I’m all about being super.  That and the fact that peanuts are one of the most common food allergens, and when consumed regularly can cause slowed weight loss in those sensitive to it (which is actually the majority of individuals).

In addition to that, Enhanced Almond is also fortified with flaxseeds to give it a nice Omega-3 kick.  Best.  Nutbutter.  Ever.

The jelly is up in the air, less is more because of the sugar. Organic jelly is more of my style, but I’m open to suggestions

Up next was my third food swap, and that was when I passed through the dairy isle.  See you later organic milk, I’m grabbing the almond milk instead.

Again, a lot of individuals are sensitive to dairy, and actually experience accelerated fat loss by removing it from their diet.  I hardly drink milk anymore, and instead opt for almond milk whenever possible.

No lactose, no dairy, no indigestion, no bloat…and frankly, I think it tastes better.

And oh yeah, it has one THIRD the calories of regular milk while scoring far lower on the Insulin Index.

There’s pretty much no downside.

Can you drink alcohol and still stay lean?

by Mike Geary, Certified Personal Trainer, Certified Nutrition Specialist author – The Truth About 6-Pack Abs
This topic seems to be a common struggle I hear from a lot of people… They want to get lean, but they don’t want to give up drinking alcohol.

Now, I’m not talking about alcoholic type of drinking (THAT is obviously a problem)… we’re just talking moderate social drinking here.

First, although some people may willingly choose to give up alcohol entirely, I still think most of us can drink in moderation, and still stay perfectly healthy and lean.  But there are a few tricks that can help you to not pack on the pounds… and I’ll mention those in a little bit.

As for myself, it comes down to choosing what I’m going to be strict about to maintain my fitness lifestyle and what I’m not going to be strict about.

For example, I’m pretty strict about never eating anything deep fried or made with trans fats, never eating white bread, and never drinking sodas or sweetened soft drinks of any kind… but I’ll admit that one thing I’ve chosen to not be strict about is drinking alcohol.  What… a fitness pro admits that he drinks and is not a fitness “robot” 24/7… No way!

Well yes, it’s true… I’m in my 30’s now and I certainly don’t drink as frequently as I did back in my crazy college days (man those college days were fun!), but I’ll certainly enjoy some cold ones when hanging out with friends, going to a bbq or dinner party, or during a night out at the bars and nightclubs.

It’s all about balance in your life, and not every aspect has to be “perfect” in order for you to still get the body and health that you want. You’ll drive yourself crazy if you’re trying to be perfect.

Of course, if you have no problem abstaining from alcohol and willingly make that decision, then that will certainly be the best thing for your health and your body.

However, for the rest of us, that actually do like to partake in some social drinking, here are a few tips that have helped me to stay single-digit bodyfat lean, while still drinking alcohol occasionally.

TIP 1. Obviously alcohol gives you extra empty calories on the days that you choose to drink. Alcohol has 7 calories per gram, compared to 4 calories per gram for carbs and protein, and 9 calories per gram for fats.

However unlike ingesting carbs, protein, or healthy fats from a healthy food source, drinking alcohol gives you LOTS of calories with very little micronutrients.

On nights that I know are going to involve some drinking, it helps to make sure that dinner is based only around protein and vegetables. You’re going to take in a lot of empty calories with the alcohol, so eating a good portion of appetite-satisfying protein along with nutrient-rich vegetables can help to control your appetite and give your body the nutrients it needs.

Plus, most importantly, there’s just no room for loads of carbohydrate-rich foods if you’re also going to be consuming alcohol. Carbs + alcohol is a perfect recipe for growing a beer belly! Try to keep that evening meal a fairly low-carb meal to save yourself from extra empty calories.

TIP 2. If you want to save your body from adding layers of ugly fat, by all means stay away from syrupy, fruity drinks that are loaded with sugar… this is a double whammy for your gut as you’re not only getting all of the empty alcohol calories, but also loads of empty sugar calories. Big fruity drinks such as a big margarita, or other tropical fruity drinks can sometimes have as much as 500-600 calories per serving and 70-100 grams of sugar!

And I don’t think this even needs to be mentioned, but if you care about your body, any drink that uses soda pop as the mixer is going to be loaded with sugar (usually high fructose corn syrup) and calories.

Instead, your best bet is to stick with a clear alcohol mixed with club soda (NOT tonic) and a squeeze of lime or lemon (hey, at least you get a little vitamin C and antioxidants with the squeeze of lemon and lime!).  Vodka with club soda and extra lemon and/or lime squeeze is my drink of choice at the bars and nightclubs.

Stay away from tonic water mixers! Some people don’t realize this, but tonic water is loaded with almost as much sugar as regular soda pop… on the other hand, club soda has no calories at all. It’s clearly the lowest calorie way to drink.

TIP 3. If you’re going to drink beer, you’re better off choosing just 1 or 2 dark beers rather than 5 or 6 light beers.  Sure, dark beers have more calories than light beers, but dark beers also have more B vitamins and antioxidants than light beers, so you actually get more nutrition from the dark beer.  As long as you keep it to just 1 or 2 dark beers, you may still stay within 150-400 calories.

Generally, it also takes a little longer to drink a good dark beer compared to a watery light beer too.

TIP 4. Try to get in a high intensity full body workout before your night out of drinking. If you do this, at least you’ve revved up your metabolism and have your body processing calories a little faster.

Also, trying to get in some sort of exercise the morning after your night out can also help to get your body back to a good state of health. This may not be your best workouts in terms of energy, but it can help to just get your body moving and break a sweat, and get back to a good homeostasis.

TIP 5. Avoid the late-night munchies after a night of drinking! This is where most people do the biggest damage to their waistlines.

Instead, make sure to have some lean protein and vegetables quickly available at home (perhaps some pre-cooked chicken breasts, grass-fed steaks, or even tuna fish and some veggie sticks) so that you can satisfy your late night post-party appetite with lean protein instead of carbohydrates.  Veggies and protein is the key here.

The worst thing for your body is loading up on pizza, ice cream, and other carb-rich junk after a night out of drinking.

TIP 6. If you drink multiple drinks socially, try to keep drinking alcohol to only 1-2 days/week maximum if you want to stay lean. On the other hand, if you never drink more than 1-2 drinks per day, I think having 1-2 drinks daily with a meal can still be part of a healthy lifestyle. As long as those calories are accounted for and you still stay within your daily caloric maintenance.

TIP 7. Wine is one of the healthier drink choices… if you must have a drink, you might as well choose wine so you at least get a good dose of antioxidants as well. Red wine is known for it’s antioxidant content, however even white wines contain some antioxidants as well… white wines just aren’t quite as high in antioxidants as red wines.

Hey, if you can get a little resveratrol while enjoying your company, why not!

And finally, like I mentioned before, drinking alcohol just adds one more thing to your list that you have to work against in getting the body you want.

Abstaining may always be the best choice, BUT we also need to be realistic and know that social drinking is not something that most people are willing to give up entirely.

For that reason, this list of tips to help manage social drinking in a healthier way can really help you to stay leaner and healthier and still balance a little bit of social drinking into your life.

How Low Can You Go? The Big Fat Truth about Low-Fat Diets

— By Sarah Haan, Registered Dietitian

The all-or-nothing mentality prevails in our society. Here at SparkPeople though, we know better. Moderation is our mantra, and we repeat it so often that most of us understand the importance of applying it to exercise, eating and setting goals. Still, there’s one thing that many of us fear so much that we forgo moderation and head to extremes: fat. The residual effects of the low-fat craze of the 1990s linger, causing many people to believe that less is more when it comes to fat.

Being conscious of your dietary fat intake is definitely a good thing, especially when you’re trying to reduce your risk of heart disease or lose weight. But if you take it too far, you could be putting your health in jeopardy.

So how much fat do you need?
For healthy adults, the Dietary Guidelines for Americans recommend 20% to 35% of your daily calories come from fat. Both SparkPeople and the American Heart Association take a middle of the road approach, advocating a 30% fat intake. Use the following chart (or refer to your SparkDiet plan) to see your estimated daily fat recommendations based on these ranges.

Recommended Daily Fat Intake Based on Calorie Needs

Lower fat isn’t necessarily better. Regularly consuming fewer than 20% of your daily calories from fat (see “Too Low” on the chart above) will put your health at risk in many ways as discussed above. A diet too high in fat (see “Too High” on the chart above) can also lead to problems—heart disease, diabetes, cancer and weight gain. Here are six health risks you’re taking when you restrict your fat intake too far.

1. Poor Vitamin Absorption
Eating a diet too low in fat can interfere with the absorption of the fat-soluble vitamins A, D, E and K. Because these nutrients are fat soluble, your body needs dietary fat to utilize them. These vitamins are stored mostly in the liver and fat tissue and are important in bodily functions such as growth, immunity, cell repair and blood clotting. If you’re not eating enough fat to bring these vitamins into your body, they will be excreted, and you may be at risk for a vitamin deficiency.

2. Depression
A diet that’s too low in fat—especially essential fatty acids, which your body can only get from food—might hurt your mental health. Both omega-3s and omega-6s play roles in mood and behavior. They are the precursor to many hormones and chemicals produced in the brain. One study published in the Journal of Affective Disorders has linked low and abnormal essential fatty acid intake to depressive symptoms. Other research shows that, because fatty acids help to insulate nerve cells in the brain, allowing these nerve cells to better communicate with one another. People who are deficient in omega-3s may suffer from bipolar disorder, schizophrenia, eating disorders, and ADHD.

3. Increased Cancer Risk
Colon, breast, and prostate cancers have all been correlated with low intakes of essential fatty acids. Research has shown that a high intake of omega-3s slows prostate tumor and cancer cell growth, too. If your diet lacks healthy fats, you could be increasing your risk of cancer.

4. High Cholesterol and Heart Disease
Low-fat diets also play a role in cholesterol levels and heart disease. When your diet is too low in fat, your body’s level of HDL (the “good” cholesterol) goes down. This is problematic because you want your HDL level to be high to help protect against heart disease. HDL collects “bad” cholesterol from the blood and transports it to the liver for excretion. When those ratios are out of balance—and when your LDL (“bad” cholesterol) level gets too high, you face cholesterol problems and an increased risk of heart disease. Essential fatty acids, especially Omega-3s, can elevate HDL, improve cholesterol levels and protect the heart.

5. Imbalance of Nutrients—Especially Carbs
If you’re not eating enough fat, then you’re likely getting too much of other things, namely carbs and/or protein. This affects the overall balance of your diet, which could lead to health problems. A carbohydrate-rich diet can inflate appetite and girth and increases your chances of developing type 2 diabetes. On the flip side, a high-protein diet taxes the kidneys and liver and can lead to osteoporosis. Both cases can result in nutrient deficiencies. The key is to balance all three macronutrients—fat, carbs and protein—to ensure optimal nutrition and disease prevention (more on that below).

6. Overeating
If you’re always choosing low-fat or fat-free foods at the grocery store, you could be shortchanging your weight-loss efforts. Many of these processed foods contain added sugars to enhance taste; often they’re similar in calories to the original full-fat product. Research has shown that people tend to believe these foods are “freebies” and will even overeat them, thinking they’re healthy or low in calories when they’re anything but. Plus, fat helps carry flavor in our foods. It leads to fullness and satiety, which means you can get by longer on a meal or snack that provides fat without feeling the need to eat again soon. When that fat is missing, your appetite may get the best of you.

Considering the health risks of not eating enough fat, it is definitely important to include enough in your diet daily. However, not all fats are created equal. Foods such as avocados, canola and olive oil, almonds, tuna, salmon and flaxseed are all excellent sources of healthy fats. High-fat meats and dairy products, trans fats (hydrogenated oils), and saturated fats should be limited.

Just as eating too few calories can hurt your weight-loss efforts, a diet too low in fat can hurt your health, too. Enjoy a moderate amount of fat daily with the peace of mind that you are protecting your heart, brain and your body with every bite.