What is the Mediterranean Diet?

There are numerous countries that border the Mediterranean Sea including the northernmost countries of Africa, some of Southern Europe, Turkey and the Aegean islands. The Mediterranean Diet is not one specific diet, but represents a set of dietary choices that is common in this region of the world.

The basic tenets of the diet compared to a standard American diet are higher consumption of fruits, vegetables, fish, nuts and olive oil, in conjunction with a lower consumption of red meats, saturated and trans fats. Countries with a Mediterranean-type diet experience some of the lowest rates of heart disease, cancer, metabolic syndrome and obesity, most likely because of their food intake. Adopting this diet in other countries or regions appears to lower rates of heart disease, obesity and related illnesses across numerous age groups. The healthfulness of this pattern is corroborated by epidemiological and experimental nutrition research. The average amounts given are in most cases intentionally nonspecific, since variation is known to have been considerable within this pattern.

The dotFIT Me Program provides you with a number of different menus, including a Heart Healthy/Mediterranean-style menu. Learn more about dotFIT Me here.


Mediterranean Diet Guidelines:
These guidelines are meant to describe the traditional Mediterranean diet and the components of the Mediterranean diet pyramid. The historical pattern includes the following (with several parenthetical notes adding contemporary public health perspective):

1. An abundance of food from plant sources, including fruits and vegetables, potatoes, breads and grains, beans, nuts, and seeds;
2. Emphasis on a variety of minimally processed and, wherever possible, seasonally fresh and locally grown foods (which often maximizes the health-promoting micronutrient and antioxidant content of these foods);
3. Olive oil as the principal fat, replacing other fats and oils (including butter and margarine);
4. Total fat ranging from less than 25 percent to over 35 percent of energy, with saturated fat no more than 7 to 8 percent of energy (calories)
5. Daily consumption of low to moderate amounts of cheese and yogurt (low-fat and non fat versions may be preferable);
6. Weekly consumption of low to moderate amounts of fish and poultry (recent research suggests that fish be somewhat favored over poultry); from zero to four eggs per week (including those used in cooking and baking);
7. Fresh fruit as the typical daily dessert; sweets with a significant amount of sugar (often as honey) and saturated fat consumed not more than a few times per week;
8. Red meat a few times per month (recent research suggests that if red meat is eaten, its consumption should be limited to a maximum of 12 to 16 ounces {340 to 450 grams} per month; where the flavor is acceptable, lean versions may be preferable);
9. Moderate consumption of wine, normally with meals; about one to two glasses per day for men and one glass per day for women (from a contemporary public health perspective, wine should be considered optional and avoided when consumption would put the individual or others at risk.)

I am trying to stay away from pasta; however, when I do eat it when is the best time?

The short answer is you can eat pasta any time and often as you like as long as your average total daily calories from all foods does not exceed the amount of calories you burn since your goal is weight loss. Period, end of story.

So enjoy your pasta (preferably whole grain) whenever you feel like it. Follow your dotFIT menu advice related to calories and food types but substitute freely. Each time you enter a new body weight or measurement (weekly or bi-weekly) you will be told what to do to stay on goal. (You might like the Mediterranean Diet in your dotFIT program – see reference menus.)

Below is a previously asked question and answer that might also be of help:

Myth #3- Eating carbs past 7pm leads to fat/weight gain.
Weight gain is a result of eating more calories than you burn on a regular basis, not when you eat those calories. Due to their preference or schedule, there are many people who eat later in the evening, before bed or even wake up in the middle of the night to take in calories. If one gained weight doing this, it was due to excess calorie intake, not the timing.

The body does not have an enzyme with a watch that after 7 p.m. preferentially stores items, especially carbohydrates, as fat. We all have a certain number of calories that we can consume without gaining weight. As long as that number is not exceeded, weight gain will not occur.

Imagine this scenario: it has been established that you burn 2750 calories in a 24 hour period. You had a busy day and since your 350 calorie breakfast, you have not had the opportunity to eat. You get home late after a long day of meetings and you are ravenous. At 9 pm you eat an enormous 1500 calorie meal. Added to the 350 calorie breakfast this brings your daily total to 1850 calories. After your late meal you are exhausted and promptly go to bed. Will you gain weight?

Let's look at the math: your daily energy expenditure is 2750 calories and you ate 1850 calories. This leaves a deficit of 900 calories. The body cannot make/retain body fat from nothing. In this example, considerably more calories were used during the day than were eaten, leading to a reduction in fat stores when all was said and done. The goal is to figure out how many calories you can have during the day to lose or maintain weight and distribute those calories/foods in a manner that makes you feel your best, including preventing hunger. If you do this regularly, then you will accomplish your goal no matter what time you eat.

How can you eat healthy when dining out?

 

Almost all restaurants will make meals the way you like. Meaning, you tell them how you want your meal prepared or what you want it to consist of before they deliver it. If the foods you are looking for (e.g. chicken, beef, rice, potatoes, bread, salads, etc.) are on the menu in any form, they can almost always be prepared the way you want it - even in fast food restaurants.

Here are some tips on ordering:

• Start with a broth based soup or dinner salad with light dressing (without the cheese and bacon)

• Ask for your meat to be grilled, poached, baked or roasted

• Order extra veggies

• Minimize/avoid heavy cream sauces and butter

On the other hand, If you would rather occasionally have total freedom to order as you feel, and your desire is for something possibly considered less healthy than the norm, remember you can eat anything want, just not everything you want. Meaning, you should use portion control to stay within your average daily caloric budget.  You can also save up your calories for your larger dining out meal by having smaller meals throughout the same and next day. If you’re a member of the Move It and Lose It program, Click on Nutrition, then Reference Menus and the sample “Night Out” menus for ideas on how to save calories for a night out.

Nutrition Tips to Unlock Your Awesome Abs

The key to unlocking those washboard abs is NOT doing crunches. I repeat, it’s NOT about crunches, side bends or leg raises. It’s using nutrition to lose the layer of fat that’s hiding those wonderful abdominal muscles that we all have. In fact, all the crunches, side bends and leg raises in the world won’t make that fat layer go away without a solid nutrition plan. Here are a few simple steps to unveiling your awesome abs:

·       Know your body’s needs. If you don’t know your body’s needs, it’s difficult to eat the right amount. (And most people don’t.) You can take a quick assessment to determine your daily calories needs at www.dotfit.com. Click the Free Fitness Profile button on the right.

·       Eat the right amount. When it comes to getting lean, it’s all about eating the right number of calories for your body.  By eating fewer calories than you burn each day, you force your body to use that stored fat for fuel, allowing those abs to emerge. But don’t cut those calories too much, or your performance in the octagon and the gym will suffer. Your Free Fitness Profile will give you your daily calorie target for calories.

·       Use a high-performance shake. Every athlete needs the optimal blend of fuel to consistently perform at their best. The ideal pre and post workout snack is in liquid form for quick digestion and absorption. It contains 150-350 calories (depending on your size), about ¼ of your weight in grams from carbs, 10-25 grams of protein and 1-5 grams of fat.

·       Eat at the right times. Timing of your meals and snacks is critical to muscle repair and growth. Fueling up at the right times makes all the difference in the world. Space your meals at least 3-4 hours apart and be sure to fuel up properly before and after workouts. Research shows that having a high performance shake 10-40 minutes before and immediately after your workouts maximizes performance, recovery, muscle repair and results. If you train first thing in the morning, have your shake right when you wake up.

·       Choose super foods. Get the most of every calorie by eating foods that fill you up, fuel your workouts and nourish your body. Whole grains, lean protein, healthy fats, low/nonfat dairy, fruits and veggies are your best bet. At least half of your calories should come from carbs to fuel exercise and daily activity. Protein should take up at least ¼ of your calories and the rest from fat.

·        Hydrate properly. Unless your workouts are longer than an hour OR you haven’t eaten in the last 3-4 hours, you don’t need anything other than water during exercise. Too many liquid calories can prevent you from losing fat and revealing your abs. Otherwise, a sports drink with 4-8% carbohydrate will give you the fuel you need for longer workouts.

·       Take your daily multivitamin. No one eats perfectly all the time.  Use a quality multivitamin to fill the nutrient gaps in your diet.

Sample Menu for an Active 185 lb Male – 2700 calories (56% Carbs, 27% Protein, 17% Fat)

Breakfast

• 1 medium whole wheat bagel
• 1 egg and 1 egg white, cooked
• 1 slice reduced fat cheese
• 1 large orange
• Water

Lunch/Pre-Training Meal (2 ½ -3 hrs before workout)

• Subway Footlong Turkey Sandwich
• Water

Pre-Training Snack (10-40 min before workout)

• dotFIT Pre/Post Workout Shake (2 scoops)
• 16 ounces of water

Post-Training Snack (right after workout)

• dotFIT Pre/Post Workout Shake (2 scoops)
• 16 ounces of water

After-Training Meal (within 1-2 hrs after workout)

• Top Sirloin Steak, Grilled or Broiled, 6 ounces
•  Wild or Brown Rice, 2 cups
• Your favorite veggies, steamed, 1 cup
• Your favorite fruit, 1 cup or large piece
• Water

Evening Snack (anytime before bedtime)

• Low-fat frozen yogurt, 1 cup
• Fresh fruit for topping, 1/3 cup

 

What to Do if You Hit a Plateau

If or when you come to a plateau and your abs are not emerging, you need to make an adjustment to your food intake or activity level. You’ll have to eat less, move more or a combination of the two until you start shedding more body fat. Cut 100-300 calories from your intake and add more exercise or daily activities. Repeat the process as necessary and remember, you can’t spot reduce or control where fat leaves your body. By maintaining a calorie deficit over time, that is – burning more than you eat, fat will eventually leave from any difficult spot.

Nutrition Myth - Eating carbs past 7pm leads to weight gain

Weight gain is a result of eating more calories than you burn on a regular basis, not when you eat those calories. Due to their preference or schedule, there are many people who eat later in the evening, before bed or even wake up in the middle of the night to take in calories. If one gained weight doing this, it was due to excess calorie intake, not the timing.

The body does not have an enzyme with a watch that after 7 p.m. preferentially stores items, especially carbohydrates, as fat. We all have a certain number of calories that we can consume without gaining weight. As long as that number is not exceeded, weight gain will not occur. Imagine this scenario: it has been established that you burn 2750 calories in a 24 hour period. You had a busy day and since your 350 calorie breakfast, you have not had the opportunity to eat. You get home late after a long day of meetings and you are ravenous. At 9 pm you eat an enormous 1500 calorie meal. Added to the 350 calorie breakfast this brings your daily total to 1850 calories. After your late meal you are exhausted and promptly go to bed. Will you gain weight? Let's look at the math: your daily energy expenditure is 2750 calories and you ate 1850 calories. This leaves a deficit of 900 calories. The body cannot make/retain body fat from nothing. In this example, considerably more calories were used during the day than were eaten, leading to a reduction in fat stores when all was said and done. The goal is to figure out how many calories you can have during the day to lose or maintain weight and distribute those calories/foods in a manner that makes you feel your best, including preventing hunger. If you do this regularly, then you will accomplish your goal no matter what time you eat.

dotFIT Longevity Program

This is the best and most complete longevity program supported by current research. Using the supplement strategy outlined below would provide an adult with all the currently well-studied compounds that have demonstrated positive outcomes in supporting brain, bone and cardiovascular health and thus may contribute to a longer, more productive lifespan.
Remember, supplementing the diet with important missing nutrients is a preventative measure, not a curative — which is exactly the point. Don’t wait until it’s too late just because you feel okay now – it’s all about feeling great later.

SUPPLEMENTS FOR DAILY USE

• Personalized dotFIT multivitamin and mineral formula.
  Take as directed to shore up the nutritional content of your diet. This is the best and most complete longevity program supported by current research. Using the supplement strategy outlined below would provide an adult with all the currently well-studied compounds that have demonstrated positive outcomes in supporting brain, bone and cardiovascular health and thus may contribute to a longer, more productive lifespan.
  Remember, supplementing the diet with important missing nutrients is a preventative measure, not a curative — which is exactly the point. Don’t wait until it’s too late just because you feel okay now – it’s all about feeling great later.
  
  SUPPLEMENTS FOR DAILY USE
  
  • Personalized dotFIT multivitamin and mineral formula.
    Take as directed to shore up the nutritional content of your diet.
  • Superior Antioxidant^TM
    Excess free radicals are caused by normal biological processes, exercise, and the environment and have been linked to the aging process. This formula is used to increase the intake of nutrients that have been shown to help contain free radical production. The goal of reducing free radicals is to stave off the cellular damage they cause and potentially reduce the risk of chronic/aging diseases including improving the maintenance of eye health, protecting against heart disease, cognitive decline and certain cancers. The Superior Antioxidant™ formula provides nutrients that have been shown to help protect against excess free radicals and may help
    • Stave off the cellular damage free radicals cause
    • Decrease the risk of chronic disease especially related to the eyes and brain
    • Improve the maintenance of eye health 
    • Protect against heart disease
    • Prevent cognitive decline
    • Reduce the risk of certain cancers
  • Advanced Brain Health™
    Memory decline may start as early as age 30 and is significantly worse by middle age. This formula is a potential natural preventative aid to age-related cognitive decline.  Those over 45 who are concerned with maximizing the brain’s productive live span should consider this product.  Take as directed for brain energy production starting at age 45.
  • Super Omega-3
    This product provides omega-3 “healthy” fats eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These nutrients have been linked to a myriad of health benefits related to heart and brain function among those who do not consume adequate amounts of fatty fish (salmon, tuna, mackerel) and certain plant foods. Take as directed for heart and brain health when diet does not include at least 2 to 3oz servings per week of fatty fish. These essential fats have been shown to:
    • Have anti-inflammatory effects 
    • Support or maintain cognitive function 
    • Reduce the risk of dementia 
    • Help prevent age-related macular degeneration 
    • Provide relief from rheumatoid arthritis and other inflammatory conditions.
  • Super Calcium+™
    Taking adequate amounts of calcium and Vitamin D supplies the nutrients that help prevent or slow the progression of osteoporosis, (bone weakening) hip fractures, certain cancers and falls among the elderly. According to the National Center for Health Statistics (NCHS), most Americans do not meet the recommended amounts of calcium or the current higher recommendation of vitamin D. Female adolescents have the lowest intakes overall. There are very few food sources rich in Vitamin D, and dependence on sun exposure for Vitamin D production presents several problems e.g. fears of skin cancer, sunburns, etc.  Take as directed when sunlight, diet and multivitamin formula fall short of known needs (1000mgs of calcium and 1000 IU of Vitamin D).
  • Joint Flexibility Plus™
    Cartilage is slowly lost in joints with injury and age (most noticeable between 50 and 60 years of age). Because cartilage acts as a cushion between bone joints, its loss causes friction, pain and stiffness.  Take as directed to support the maintenance of joint components if approved by qualified health professional in lieu of drug therapy (NSAID). Joint Flexibility Plus™ provides glucosamine and chondroitin, which are natural compounds found in and around the cells of cartilage that may help
    • Provide lubrication 
    • Retain water around the joint 
    • Delay structural degeneration of joint tissue

 

Basic Nutrition - Dietary Supplements

A dietary supplement is a preparation—a pill, powder, or liquid—that contains nutrients or other substances and is consumed as part of one’s daily food intake to supply adequate or large dosages of a nutrient or compound. Nutrients are components of food that provide energy, serve as building materials or regulate metabolic functions.  Dietary supplements are used to achieve one or more goals: optimize health (overall health and lack of disease), improve physical performance (muscular capacity or muscle size), or accomplish cosmetic goals (weight loss or bodybuilding). Are dietary supplements beneficial?
Consider the following – 1) the typical American diet is high in fat and calories and limited in fruits, vegetables and whole grains; 2) current recommendations by the Department of Health and Human Services and the USDA are based on preventing deficiency disease rather than optimizing health and longevity and 3) it has been established that certain nutrients may prevent specific chronic diseases.[2] Unlike prescription drugs, there is minimal risk and little cost to ingesting certain nutrients above levels required to prevent deficiency and below levels that may result in adverse effects. Many well-known scientific and medical institutions including the American Medical Association and the Harvard School of Public Health recommend that everyone investigate the use of a multivitamin which provides insurance for a less than optimal diet. Aside from a daily multivitamin there are other nutrients with sound, scientific evidence that warrant consideration.
Calcium and Vitamin DDespite the importance of calcium and vitamin D in reducing the incidence of osteoporosis, intakes remain sub-optimal. Populations at risk for inadequate intakes are adolescents, postmenopausal women and the elderly. Sufficient amounts of calcium and vitamin D are required for bone health. Vitamin D is required for the absorption of calcium and increased levels of vitamin D have been shown to slow the rate of bone loss in the elderly. It has been estimated that one billion individuals worldwide have inadequate vitamin D stores and deficiencies occur across all ages and ethnicities.Furthermore, an association has been established between lower intakes of vitamin D and the risk of certain cancers (e.g., colorectal cancer). Groups that are at especially at risk for low vitamin D status are the elderly and those who lack exposure to sunlight. However, even populations with sufficient sunlight exposure are at risk for vitamin D insufficiency, which underscores the importance of this fat-soluble vitamin. Good sources of calcium and vitamin D are found in fortified dairy products, soybeans and sardines.
Fish Oils
Omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) found in fatty fish and fish oil supplements have been shown to have cardioprotective effects, reduce triglyceride levels, reduce the progression of atherosclerosis, possess anti-inflammatory properties and support cognitive function.  Major public health recommendations include consuming fatty fish such as herring, salmon and mackerel at least twice a week. However, those who do not eat fish should consider taking a daily omega-3 supplement of 500 to1000 milligrams with an EPA to DHA ratio of 1.75 to 1.
Protein
People who engage in regular exercise or live an active lifestyle are likely to seek out the use of protein supplements to either enhance their training or health. Protein supplementation is appropriate for individuals with increased needs (e.g., athletes) who do not get adequate protein through their diet or have a personal preference for additional protein barring certain health conditions. Table 5 contains protein guidelines for various exercisers. To date, research indicates there is no benefit to consuming protein in amounts greater than those listed below.[20] Doing so replaces foods that provide other essential nutrients.

Summary of Dietary Supplement RecommendationsA daily multivitamin is recommended for everyone to shore up various nutrients including the B vitamins, iron and vitamin C. For most people, obtaining the recommended daily intake of calcium and vitamin D is best achieved by taking a separate supplement since the levels in most multivitamins are inadequate. Therefore, if you do not consume at least three servings of dairy each day or you do not get daily sunlight exposure, taking a separate calcium and vitamin D may be beneficial. In adults, an additional 500 to 1000 milligrams of calcium per day will meet daily requirements and taking up to 2,000 IU of vitamin D is considered safe. If you do not consume fatty fish twice a week, a fish oil supplement containing 500 to 1000 milligrams of EPA and DHA may be beneficial.

Weight Control 101

Weight Control 101

Basic Nutrition - Vitamins, Minerals & Water

Vitamins
Vitamins are substances required in small amounts for normal growth, development and reproduction. They are needed to extract the energy from food and assist in regulating bodily processes. Vitamins are contained in a wide variety of foods including meats, grains, fruits, vegetables, dairy, fats and fortified foods. Diets that are sub-optimal may lack certain vitamins, leading to deficiencies and possibly chronic disease.
MineralsMinerals are essential for bodily structures and regulation. Calcium and phosphorus can be found in teeth and bones, whereas sodium and potassium are required for fluid balance and muscular contraction. Minerals are found in plant and animal foods and insufficient intake may lead to health problems. Calcium and vitamin D intake tends to be lacking among youth and adults which increase the risk of osteoporosis, or bone weakening. Iron intake is typically insufficient in the United States which results in anemia (iron deficiency). Excessive intake of minerals can also lead to adverse health effects. For example, a high salt (sodium chloride) intake is associated with elevated blood pressure.
WaterWater is the most essential nutrient for the human body. Approximately 60 percent of the adult human body is made up of water. Nearly 75 percent of skeletal muscle is water while only ten percent of body fat is water. Water is required for metabolic, fluid and temperature regulation and is lost constantly through the skin, breathing and elimination. Water must therefore be replenished continuously. The average daily requirement is 10 to 12 eight-ounce cups which most people meet through the foods and beverages they consume. Contrary to popular belief, eight to 10 cups per day of plain water is not necessary since food provides approximately half of the daily fluid needs and beverages provide the rest. It is important to note that caffeine alone does NOT cause dehydration. Rather, insufficient fluid intake and excess fluid loss lead to dehydration. Physical activity and environmental conditions may increase individual fluid requirements.
Guidelines for exercise

• Before exercise
  • Two to three cups (16-24 fluid ounces) two hours prior to exercise
• During exercise
  • Three to six fluid ounces every 15 minutes
  • Water is the preferred choice when exercise is less than 60 minutes and hydration and energy needs are being met through an adequate diet
  • If exercise exceeds 60 minutes or multiple bouts of exercise are performed, use a sports drink (four to eight percent carbohydrate)
  • Increase your intake of fluids in hot or humid weather
• After exercise
  • Drink 16 ounces of fluid for every pound of weight lost during exercise

Basic Nutrition - Lipids

Lipids include fats, oils and cholesterol. They add flavor to food and provide a dense source of energy (i.e., nine calories per gram). Lipids are a necessary component for growth and maintenance and are carriers for the fat-soluble vitamins A, D, E and K. Most Americans consume excessive amounts of fat. Constant overconsumption of high-fat, high-calorie foods can lead to obesity, heart disease and other chronic diseases. Note that any macronutrient (carbohydrate, protein and fat) can be stored as body fat when daily calorie needs are exceeded. There are three types of fats. Saturated fat, found mostly in animal products can increase “bad” (LDL) cholesterol levels and should be limited to no more than ten percent of total calories.  This means limiting the amount of butter, lard, high-fat meats such as bacon, sausage, poultry with the skin, fried foods and baked foods. Trans fats or “partially hydrogenated oils” are contained in stick margarine, baked goods, snack foods and fast foods. They can increase “bad” cholesterol and also lower “good” (HDL) cholesterol.Nutrition and medical experts agree that trans fats should be limited as much as possible. Unsaturated fats are liquid at room temperature and include various oils including olive, corn, canola and peanut oil. The essential fats are often referred to as omega-3 and omega-6 fats which are required by the body. They may reduce the risk of heart disease by lowering cholesterol and/or blood triglycerides. Fatty fish (e.g., salmon, tuna) and flaxseed are rich sources of essential fats.
Cholesterol is a lipid found in all animal tissue. It provides the structural components of cell membranes, helps form hormones needed for growth and various bodily functions, and are necessary for producing vitamin D and bile, which helps breakdown dietary fat. Excessive cholesterol accumulation in the blood can lead to plaque buildup in the arteries, increasing the risk of heart disease and stroke. Although saturated and Trans fats can increase “bad” cholesterol levels, essential fats in the proper ratios may have positive impacts on cholesterol levels.The richest sources of cholesterol include organ meats, eggs and seafood. Daily intake should be limited to less than 300 milligrams per day and the recommended range for total fat in the diet is 20 to 35 percent. This can easily be met by choosing lean protein sources, dairy, nuts and oils as fat is contained in these foods.

dotFIT

dotFIT

Basic Nutrition - Protein

Protein provides amino acids, the building blocks of all structures and organs. Besides providing the materials needed for building muscle, protein is required for the formation of hormones, enzymes and antibodies. There are 20 amino acids which are classified as essential and non-essential. If a food supplies all of the essential amino acids in appropriate ratios, it is a complete protein. Sources of complete protein include meat, fish, poultry, dairy and soy products. If a food source is low or lacking in one or more essential amino acids, it is an incomplete protein. Grains, vegetables, nuts, seeds and beans are incomplete protein sources. Combining different incomplete proteins, (i.e. beans and rice) provides a complete spectrum of the essential amino acids.
The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day or 0.4 grams per pound per day.  However, protein requirements for active exercisers range from 0.5 to 0.8 grams per pound per day. In general, your daily needs for protein (in grams) equate to approximately half your weight in pounds. For example, if you weigh 150 pounds, you need approximately 75 grams of protein every day. The recommended range for protein is 10 to 35 percent of daily calories. Lean protein sources such as chicken, fish, low- and non-fat dairy, soy products and beans are good protein sources and are a part of an overall healthy diet. Common foods and their protein content are listed in the table below.

Portions

Guidelines for Portion Sizes

Basic Nutrition - Carbohydrates

Carbohydrates make up the bulk of a healthy diet by providing energy, several vitamins, minerals, fiber and phytochemicals, which are substances in plant foods that support health. They provide four calories per gram and are the chief source of energy for all bodily functions. The brain requires a continuous supply of carbohydrates exclusively (blood sugar) and during exercise carbohydrates are the primary fuel. By consuming adequate amounts, the body receives the energy needed for activity and basic metabolic functions and allows protein to be spared for its primary functions. That is, when adequate carbohydrate is supplied by the diet, lean muscle mass can be preserved and dietary protein is used for supporting the immune function, growth, recovery and other important functions. Unlike fat, the body’s ability to store carbohydrates is limited and must be constantly replenished by the diet.

Carbohydrates are generally classified as sugars (simple), starches (complex) and fiber. Natural sugars (e.g., fructose or galactose) can be found in fruit and milk. Refined or added sugars originate from plant sources such as corn. A monosaccharide is a single sugar unit, such as glucose (commonly referred to as blood sugar), fructose (fruit sugar) and galactose. Disaccharides include sucrose (table sugar), lactose (milk sugar) and maltose. Refined or added sugar (Table 1 and Table 2) is often found in soft drinks, candy and sweet desserts. Most Americans consume adequate amounts of sugar each day. However, consuming foods high in refined or added sugars can lead to excess calorie consumption, particularly when the food is also high in fat and calories. Therefore, try to limit these foods and select more natural sugars found in fruits, vegetables and low-fat dairy. Ideally, added sugars should be limited to no more than ten percent of total daily calories.



Starches are long chains of glucose in plant food. After digestion and absorption, the glucose units that are not used for immediate energy can be put back together in chains and stored in the liver and muscle as glycogen. Sources of starches are grains, legumes, beans and potatoes. The Dietary Guidelines encourage the consumption of whole grains in the diet. They contain more nutrients and fiber than refined products. Fiber is the non-digestible component of the plant. Higher intakes of dietary fiber are associated with lower incidence of heart disease and certain types of cancer. Additional benefits of fiber are listed here:

• Provides bulk in the diet and slow digestion, thus increasing feelings of fullness
• Prevents constipation and establishes regular bowel movements
• Contains very few calories (cannot be absorbed by the human gut)

High fiber foods tend to be greater in volume, low in fat and low in calories. The recommended daily intake of fiber is 38 grams for men and 25 grams for women, however most Americans only consume half of the recommended intake.
Fiber can be categorized into soluble and insoluble. These differences can explain their effect on health. Soluble fiber (Table 3) partially dissolves in water, forming a gel-like material. This type of fiber has been shown to help reduce cholesterol. Insoluble fiber (Table 4) does not dissolve in water and promotes the movement of food through the gut.

Summary
The recommended range for carbohydrate is 45 to 65 percent of total calories. Choose mostly whole grain sources while limiting the intake of added sugars. Aim for at least 25 grams of fiber every day.

Eat Before Morning Workouts

Eat Before Morning Workouts

How does the body process the calories in alcoholic beverages?

Answer: Fats, carbohydrates or protein added to alcohol are processed in the body just as they are when delivered in foods. But alcohol itself is unique in that it cannot be converted to blood sugar, but instead must be processed as a fat in order to be used for energy. Alcohol entering the body is immediately processed for energy because there is no place in the body to store it. This is what initiates that strange but sometimes desirable feeling: if your body can’t convert it to energy as fast as you consume it, alcohol remains in the blood, including the in brain fluids, until it is metabolized.

With no storage depot, the body must preferentially choose alcohol as its energy source in order to dispose of the chemical before it reaches toxic levels. Once in the body, the seven calories per gram of alcohol are used for energy needs instead of stored body fat. So in essence, every calorie of alcohol taken in prevents a calorie of fat from being burned. But that’s only part of the story. At the end of the day, you can still lose body fat even if you drink regularly as long as your total calorie intake, including the alcohol, averages less than your calories burned.

More info

Drinking alcohol on an empty stomach allows no interference with its absorption and thus it enters the bloodstream quickly, making it easier to get intoxicated if one is not careful about how fast they consume the beverage.

Unfortunately alcohol also stimulates appetite, and when you combine that with its un-inhibiting effect and a readily available supply of delicious, calorie-rich food, the results are often disastrous (to your waistline). In other words, drinking can often result in one not caring what or how much they eat.

And finally, alcohol itself supplies no nutrient value, only calories, and it robs nutrients from the body as it uses them to "fire up" the enzyme systems (alcohol-dehydrogenase) necessary for its metabolism. It is the depletion of these nutrients, including water, and the tannins contained in alcoholic beverages, that can contribute to the dreaded hangover.

Introduction to Basic Nutrition

Understanding basic nutritional concepts and the components of a healthy diet is important to everyone. Proper nutrition is vital to an individual’s health and wellness as well as peak athletic performance. Major causes of death and disease are intimately linked to poor diet and a lack of physical activity, and an inadequate diet is associated with several chronic diseases including heart disease, certain cancers,  hypertension, Type II diabetes and osteoporosis.  Given the importance of optimal nutrition to health and longevity; it is important to gain knowledge of proper nutrition and dietary habits. The objectives of this section are to specifically explore basic nutritional concepts and recommendations and dietary supplements and how they relate to maintaining health and longevity.

Nutrition Terms

Diet is a term used to describe the foods and beverages we consume, whereas a nutrient is any substance found in food and beverages that can be used by the human body for energy, building tissue or regulating bodily functions. Essential components to optimal health and wellness must be obtained through the diet and cannot be made by the body. The term macronutrient is used to describe nutrients needed in large amounts such as carbohydrates, protein and fats. Vitamins and minerals are considered micronutrients because they are required in smaller amounts.

Dietary Guidelines for Americans
The Dietary Guidelines for Americans (DGA) are based on peer-reviewed, scientific data and are updated every five years by the United States Department of Agriculture and the Department of Health and Human Services (USDA-DHHS). The goal of these recommendations is to promote health and prevent major chronic diseases such as cardiovascular disease and osteoporosis. The top causes of death in the United States are linked to a poor diet, lack of physical activity and excessive calorie intake. The take home message of the DGA is to encourage Americans to eat less, move more and make wiser food choices.

Making Wise Choices
Making wise food choices includes consuming a wide variety of nutrient-dense foods such as whole grains, fruits, vegetables, legumes and lean protein. Saturated and Trans fats, salt, cholesterol, sugar and alcohol should be limited. To prevent unwanted weight gain, calorie intake should be equal to calories expended. This can be accomplished by adopting eating patterns established by the Food Guide Pyramid or Dietary Approaches to Stop Hypertension (DASH) diet. Both plans have a wide range of calorie levels that meet the needs of various age and gender groups. The DGA also recommends regular physical activity while minimizing sedentary behaviors.
An alternative approach to the USDA’s food guide pyramid is the Healthy Eating Pyramid, created by the Harvard School of Public Health. This pyramid addresses the shortcomings of the Food Guide Pyramid by distinguishing between whole grains and refined, processed foods, separating red meat from other protein sources and emphasizing healthy fats. Furthermore, the Healthy Eating pyramid is grounded in daily exercise in conjunction with weight control and incorporates alcohol in moderation. The Healthy Eating pyramid recognizes the value of a daily multivitamin to make up for dietary shortcomings and vitamin D/calcium supplements, nutrients most Americans are lacking due cultural food preferences, poor food choices or lactose intolerance (the inability to breakdown milk sugar).


Understanding What We EatDespite the numerous and widespread guidelines for adopting a healthy diet, most people miss the mark. Only three percent of the U.S. population meets four of the five recommendations for the intake of fruits, vegetables, grains, milk products, meat and bean food groups.[8] In a 2005 national survey of fruit and vegetable intake, 76 percent of Americans consumed less than the recommended five or more servings of fruits and vegetables per day. In contrast, the top five consumed foods among Americans include 1) sugared beverages; 2) cake and sweet rolls; 3) hamburgers; 4) pizza; 5) potato and corn chips.[9] These items are high in added sugars, fat, salt and calories which experts agree should be consumed in limited amounts. It is imperative to recognize that eating these foods frequently is indicative of poor dietary habits which ultimately lead to excessive calorie intake, inadequate nutrient intake, unwanted weight gain and related health problems.
The Nutrients
There are six classes of nutrients:

• Carbohydrates
• Proteins
• Lipids – fats and oils
• Vitamins
• Minerals
• Water

Normal growth, development and optimal functioning of the human body require 45 essential nutrients that must be supplied by the diet. Essential nutrients are needed by the body but are not produced by the body. A low intake of any of the essential nutrients increases the risk of developing a deficiency or adverse changes in health.

Proven Strategies for Weight Loss

Dieting to lose weight is difficult at best, and generally ends in frustration for the average person. The majority of people gain most of the weight back within the first year. However, there are three strategies that have consistently proven to be effective in losing weight and maintaining the loss. When combining all three, a person may have the greatest chance of succeeding in accomplishing their desired weight loss (when compared to all current conventional methods of weight loss). When incorporating the three simple methods shown below during caloric restriction, the dieter should significantly reduce the overall effort generally associated with dieting. This allows the participant to more comfortably achieve and maintain the desired outcome.

1.    Self-weigh as often as possible and chart your progress
All studies investigating self-weighing as a weight control strategy have demonstrated that the more you weigh yourself the greater the weight loss , maintenance of the loss and prevention of weight gain .  Research also validated the reverse: the less frequently subjects weighed in, the lower their chance of success, and  those who checked their weight the least or never gained weight. Presumably by the time they would weigh themselves, if ever, it was too late to undo the damage without a significant lifestyle change, hence they continued to gain weight.

Subjects weighing multiple times a week reported that any time weight was not trending in a desired direction they would make a simple adjustment. Sometimes eating slightly less (including skipping a meal) or an alteration in exercise would allow them to maintain an easy, steady course to the goal.  Additionally, the fact that one has to weigh each day (or most days) influences people to “think twice” about consuming something that might give them an undesirable weigh in.


2.    Use of pharmacological agents (prescription drugs) to assist weight lossThe goal of incorporating a dietary supplement or drug into a weight loss program is to assist the participant in complying with the conditions necessary for weight reduction. In 19 studies, participants using weight loss drugs that prevent dietary fat/ calorie absorption and speed metabolism significantly increased total weight loss combined with a dietary/lifestyle regime than when compared to subjects using the dietary/lifestyle regime and placebo.  The treatment groups were, on average, three times more likely to lose more than five percent of their total body weight and four times more likely to maintain the weight loss after two years.

The problem with drug therapy is that prescription weight loss drugs should not be used for extended periods of time because they bring along known side effects. Therefore, the goal would be to find safe, natural alternatives in dietary supplements that have the same basic actions (increase calorie burning and block unneeded calories), thus potential to assist in weight loss. The dieter would cease supplementation once the weight goal is reached or when they have their daily routines under control to continue making progress without the supplements.

3.    Incorporating meal replacements into daily diet
In all studies, meal replacements (MR) have been shown to be an extremely effective aid to weight reduction  and in almost all cases more effective than conventional methods of dietary restrictions. Additionally, meal replacements have been shown to be just as effective as dietary restriction combined with pharmacological therapy. And most importantly, continuous use of meal replacements may be the most effective means of all treatments when it comes to maintaining weight loss.
Meal replacements are generally used to replace one or two meals a day and allow the individual complete freedom for their remaining daily calories.

4.    Meal replacements allow

• Portion control: people generally attempt to consume meals to completion; therefore, meal portion size significantly impacts a person’s total calorie intake.  Overwhelming evidence validates that the smaller the portions, the fewer daily calories consumed and vice-versa – i.e. people tend to “eat with their eyes not their stomachs”. Use of portion controlled meals has proven to yield greater weight loss than conventional diet therapy alone.
• Accurate calorie counts of total daily food intake when compared to having to estimate the calories of self-prepared or unmarked meals.

Do excess carbs show up as fat in one area of the body and excess fat in another area?

 No. While it is true that any food (carbs, protein or fat) can be stored as body fat when daily calorie intake exceeds expenditure, where the fat is stored is not determined by the type of food. This is determined by genetics and often gender. Women tend to store more body fat below the waist, while men’s fat deposits often accumulate around the middle, but this can change as we age. And unfortunately there’s no predicting where fat will leave the body first or last. Often where body fat is drawn from during fat loss is not the area you would prefer. For example, most dieting females prefer the body fat leave their posterior and/or legs, but often fat is pulled from the breast area long before the woman is satisfied with overall fat loss.

To prevent unwanted fat accumulation ANYWHERE on the body, be sure to eat fewer calories than you burn (or as many as you burn if your goal is to maintain your current weight) and be as active as you can.

For the month of July we will be blogging about nutrition.

Is it more important to count calories or carbs?

It is important to regulate both carbs and calories when designing your nutrition plan. According to the National Academy of Sports Medicine a carbohydrate intake of between 50-70% (of your daily calories) is recommended for most moderately active adults. This will provide sufficient food volume and the fuel necessary for energy and productive workouts. At the end of the day however, it is the total amount of calories consumed vs. the total number of calories burned that will determine whether you lose or gain weight.
There are many popular diets today which prohibit or severely restrict carbohydrate consumption. While a drastic reduction of calories (by restricting carbs) will result in temporary weight loss, this is not the long-term solution. Carbs are a primary source of energy for all bodily functions, including exercise. If energy is not available, you're workouts will surely suffer. You will fatigue faster and have considerably less strength and endurance.
Complex carbs, in particular, provide a feeling of fullness and contribute to the satiety value of other foods. To stick to any nutritional plan for any length of time, you need to feel satisfied. Feelings of hunger can and will lead to poor food choices and overeating. The majority of your carbohydrates should come from complex sources.
Carbs play an important role in your overall nutritional profile. While weight loss, or gain, is dependent on calories consumed regardless of their source, carbs should make up the highest percentage of your macro-nutrient calories.