Akiia James: April 2011

Sunday, April 24, 2011

OMG! GMO

How do you like your food -- as nature intended it or manufactured in a lab?

Genetically modified organisms or genetically engineered organisms appear to be the future of the United States’ food supply. A GMO is an organism whose genetic material, or DNA, has been altered.

In order to create a GMO, scientists combine DNA molecules from different sources to create new genes.

According to an article printed in The Washington Post last month, the “USDA has approved 81 GE crops -- it has never denied a proposal -- and 22 applications are pending.”

In terms of food, this means vegetables and some meats are being manipulated to meet increased production needs and create more gene resistant organisms.

While this may sound harmless, some farmers and informed consumers are not happy about it. The use of GMO is very controversial because it’s not natural in the sense that scientists are manipulating DNA to get a desired outcome. And in animals, it goes against the way they naturally evolve.

Currently, one of the United States’ largest cash crops is soy beans. According to the USDA, the US produced the largest soybean crops on record in 2009 and in 2010, was forecast to produce at record-high levels.

More than 25 states contribute to soybean production.

So what’s the connection between soybeans and GMO?

As I’ve shown you with the information above, we are producing a lot of soybeans in order to maintain production as domestic and foreign demand increases.

In comes GMO. By far the most infamous GMO soybean is patented by a company called Monsanto.

The patented soybean yields a larger crop than a traditional soybean, but according to Monsanto soybean opponents, the beans require too many pesticides.

Monsanto currently is awaiting FDA approval for its GMO soybean with fish oil. That’s right, if approved, farmers will be growing fish oil. What a dichotomy -- growing something in the dirt that is naturally occurring in an organism that comes from water?

Farmers are fighting back. There was a drop in GMO soybean planting in 2009 and more farmers are expressing interest in growing non-GMO soybeans, returning to the way they used to grow the crop.

The bottom line is become an informed consumer. Know what you are eating and feeding your family. Read labels to see if a product contains GMO derived ingredients.

I’ve included a lot of reading material for you to educate yourself. I can talk for days about this as I have a strong, definitive opinion on the subject. However, if you don’t know much about it, it’s okay, but now is your time to learn.

More US farmers planting non-GMO soybeans this year

Iowa organic farmer says non-GMO corn outperforms GMO

Information about genetically modified foods published by the U.S. Department of Energy

A variety of articles published by Popular Science

From Fox News, Messing With Mother Nature: Genetically Modified Organisms

I hold a B.A. in communication studies from UNC Chapel-Hill and have worked in the field of journalism for more than ten years. Currently, I am a B.S. dietetics candidate for R.D. and LDN. I am a certified Crossfit Kettlebell instructor, triathlete and former trained dancer. I am not a nutritionist or a doctor. Information I share is based on my own research and experience. Before beginning a diet or fitness routine you should consult your physician or a health professional.

Friday, April 22, 2011

'I don’t eat food out of the refrigerator'

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I was watching that show on a cable network where the cameras go inside celebrity homes for an inside look at living like a star. One of the best known parts of this show is when the celebrity opens his or her refrigerator and shows the pièce de résistance.

So, the refrigerator opens and the person, who I will identify as a multi-platinum selling artist, says, “I don’t eat food out of the refrigerator.”

My husband and I looked at each other with chagrin. All I could say was, "Wow!" The artist literally had nothing but beverages in his fridge.

I get it. He has personal chefs who are staffed 24/7 and can make one serving at a time so there are no leftovers.

Unless you’re making as much money as that guy, have no desire to eat in between meals and have your kitchen staffed with chefs, I advise you to step back into reality.

I’ve heard many people proclaim they don’t eat leftovers and feel the need to have a newly prepared meal every time they eat. Do you realize how much money and food you are wasting?

If you were to hang on to your leftovers for just one day and repurpose them for lunch, you could save about $35 a week -- and that’s just one person. Imagine if everyone in your family avoided leftovers and ate lunch out every day. That adds up to hundreds of dollars a month.

I suggest cooking less at each meal and using the leftover meals and ingredients to create a tasty lunch for the next day. If you’re cooking food that can’t be transformed into lunch, consider changing what you cook to accommodate lunch the following day.

Also, leftovers mean more than prepared meals, it also means ingredients purchased to make specific meals.

Don’t you hate it when you purchase items for a meal and then have leftover ingredients you don’t know what to do with?

Sometimes it’s easy with proteins like beef and chicken, which can easily be transformed into sandwiches, soups, salads and burritos. All it takes is a little imagination and planning.

Your wallet and your waistline will be grateful.

Meals you prepare at home are much healthier and cheaper than prepared meals purchased in a store or ordered from a restaurant at lunch.

For those of you who don’t get around the kitchen well and need assistance in planning your two-for-one meals, check out this article. It highlights websites that assist with using your leftovers.

Leftovers? There's a app for them, too

I am a certified Crossfit Kettlebell instructor, triathlete and former trained dancer. I am not a nutritionist or a doctor. Information I share is based on my own research and experience. Before beginning a diet or fitness routine you should consult your physician or a health professional.

Is your grocery store on the healthy list?

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“America’s 10 healthiest grocery stores,” is a list published by Health.com.

It includes ten national grocery store chains that offer the freshest and healthiest foods.

For shoppers who are looking for the best variety of local, fresh produce and organic and natural foods, I think the list is relevant. Although, I’ve noticed that with some chains, store inventory varies based on where the store is located.

For instance, you can visit a store in one neighborhood and find a larger variety or organic foods and then go to that same chain in another neighborhood or city and be disappointed to not find those items.

The bottom line for the stores’ buyers is they stock the store with the products the consumers in that area want to buy.

However, there are a couple of grocery chains whose brand is built on providing a certain quality of products, so there will be consistency no matter where you are when you shop at that store.

If healthy, fresh, affordable food is your main concern, I suggest visiting your local farmer’s market or join a CSA. You can do the remainder of your shopping at the store of your choice. Don’t be afraid to venture outside of your neighborhood in search of something better.

Finally, when shopping, don’t be fooled. Just because the packaging says organic or natural, that doesn’t mean it’s healthy. Unhealthy foods can be found at any store. And if your grocery store doesn’t offer products you’d like to buy, let management know and they may be able to get it for you.

Some large grocery chains have admitted to adding more organic options after customers requested them. So don’t hesitate to ask for what you want because the consumer drives the product.

See if your store made the list by clicking here.

Ditch your one-note diet

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If humans ate the same foods every day, they likely would become vitamin and mineral deficient.

I was watching a television show about people with unusual eating habits. The episode featured a man who had eaten nothing but cheeseburgers since the age of 5.

And the burger could not have any condiments on it -- just a patty, cheese and a bun. The man, who is now in his 30s, developed his eating habit as a child. His mother said after her son tasted his first burger, he refused to eat anything else.

The man now suffers from diabetes, high blood pressure, high cholesterol, obesity and other disorders related to his poor diet. Not to mention, he fears new foods and has no desire to eat healthy because he doesn’t know how to.

Talk about a lack of variety. Although the man is clearly an extreme case, it is not unusual for children to carry eating behaviors from childhood into adulthood. In fact, childhood eating habits are one of the main factors that shape our adult eating habits, along with socialization, environment, economics, education and tradition.

So, if as a child you enjoyed home cooked meals daily with your family, you are likely to repeat that habit as an adult. And the more educated you are about nutrition and health, the more likely you are to eliminate poor habits practiced in childhood.

In is not unusual for me to have discussion with people about what they eat and why they eat what they eat. Mainly, I find people afraid of the unknown and hesitant to branch out. Ultimately, they find themselves bored with their diets and in need of a nutritional boost in the form of vitamins and minerals.

So what’s the best way to avoid having to take food supplements and to avoid becoming vitamin deficient? Variety!

Assuming you don’t have a disease that’s causing your deficiency, you can change your situation by changing what you eat. The healthiest people are people who eat a variety of fruits, vegetable, grains, seed/nuts and protein. Health professionals say eating a variety of foods also helps you maintain and manage your weight better.

Variety keeps eating fun and exciting while providing your body with everything it needs. Challenge yourself to eat a colorful diet as colorful fruits and veggies have the most nutrients. The best way to try new foods is to ask people who enjoy eating a variety. They can help educate you and show you how to prepare and or eat foods that are foreign to you.

Also, when I focus on a nutritious variety -- i.e. fruits, vegetable, grains -- I find myself satisfied and less likely to snack on or eat unhealthy foods.

If you’re unsure about what vitamins are in what foods, click here for a list.

And if you are concerned about a deficiency, you should see your physician. He or she can request the necessary blood work that will measure your vitamin levels.

Are you addicted to fat, sugar or groceries?

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I was in the car with a couple of friends and we began a conversation about healthful eating. One friend said she was in need of my advice because she is addicted to fat and sugar. My other friend chimed in, “I’m addicted to groceries.”

We laughed and then looked at him puzzled as we tried to get him to define which groceries in particular. He said, “All of them.”

Although most of us aren’t addicted to all food, there is evidence that suggests foods high in fat and sugar are addictive and allow us to develop a dependency on those foods.

Believe it or not, addiction to sugar in food is recognized as a problem. To learn more, click here.

Did you know that when given a choice, rats prefer sugar over cocaine? That's according to a 2008 Princeton University study. After ingesting large amounts of sugar, the rats underwent changes similar to those in the brains of people who use cocaine and heroin. In short, the animals went through withdrawal and wanted more sugar.

Click here to read more about what happened.

So, where does this leave you as a human who is guilty of eating too much sugar?

The solution is cut and dry. However, it may be challenging to achieve. You have to stop eating or at the very least cut back on the foods that are loaded with sugar and fat. The unfortunate part about those foods is the more you eat them, the more you want them.

Maybe you’re able to stop cold turkey, but if not, start with eliminating one thing from your diet. Maybe it’s sodas or baked goods. I find that eating less sugar makes you sensitive to the taste, so after a while, you won’t eat those foods because you won’t like the way they taste.

And what are some of the benefits of cutting back on sugar?

Weight loss
Increased energy
Lowered risk of diabetes
Lower risk of dental problems, included tooth decay

For tips on how to get started, click here.

And for more information about dependency on fat in food, read this article. I think it will help you begin taking the steps you need to take in order to change your habits.

And if you think you may have an addiction to all foods, you can seek help from Food Addicts in Recovery Anonymous.

5-step plan to weight loss (at least in my opinion)

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There's one thing I can guarantee -- if you're not eating right, your workouts will be in vain.

Temporary diets and new workout fads are used as marketing tools to suck you with the promise of losing weight quickly. When the diet ends and you plateau on your new workout, you usually end back at square one -- fed-up and frustrated.

Over the last six months, my household has undergone major changes in the kitchen. And what began as an experiment turned into a lifestyle change that both my husband and I have benefited from. The best part is we had no expectations at the beginning and were simply trying to live our lives as healthful as possible.

Listed below are the changes we’ve made. To me the results are staggering. As a household, we’ve lost over 20 pounds, we’ve both decreased in at least one clothes size, my cholesterol (which was already low) decreased even more and we have lots of energy.

No dairy
After cutting out dairy we noticed improved conditions in our sinus area (not stuffy or runny noses) and this eliminated some cholesterol and saturated fat from our diet. I know you’re thinking you have to have dairy. Well, that’s false. Check out how former President Bill Clinton ditched dairy among other things to shed 20 pounds.

No gluten
Out of all of the changes, this one has the least amount of research to back the claims. For my household, eliminating gluten meant eliminating white and wheat flour products -- yes, including pasta. We’re now big fans of anything that is made with brown rice and quinoa.

No eating out
Generally, when you eat out, you don’t know what you’re getting. Even things that seem healthy can be packed with fat and calories. So, if you choose to dine out, check for menu items specifically labeled heart healthy, low calorie or low fat. If the restaurant can’t divulge the calorie count then you don’t need to eat there.

No sugary drinks (including sports and energy drinks)
All you need is water. And water is the fuel for a healthy body. Did you know that more than half of your body composition is water? Water is in your cells, in your muscles and in your organs. So, when you forgo water for a sugary drink (i.e. soda, fruit juice, sport drink or energy), you are consuming about 200 extra calories and sugar that your body will not use. That excess sugar along with any of those calories you don’t burn will turn into fat.

Exercise
Treat yourself to a daily activity that will get your heart rate up and burn some calories. You need at least 30 minutes of activity a day. Remember, you don't have to go to the gym and workout. Consider a walk in your neighborhood or on your lunch break. An outing at the park with the whole family also will suffice. Leisure activities can be just as beneficial as an intense workout session. Just remember to get moving and have fun!

Quick guide to grocery shopping

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One of the biggest complaints people have about cooking is shopping for ingredients and having staple ingredients on-hand at any given time.

Regardless of what I plan to cook, I generally keep the same group of ingredients in my pantry at all times. Those ingredients include:

1.    Salt
2.    Pepper
3.    Onions
4.    Garlic
5.    Chicken stock
6.    Olive oil
7.    Lemon juice
8.    Brown rice
9.    Brown rice pasta (I like brown rice pasta because its gluten-free)
10.    Canned crushed tomatoes
11.    Canned diced tomatoes
12.    Broccoli (frozen or fresh)
13.    Green beans (onions or garlic)
14.    Protein (chicken and fish)
15.    Oatmeal
16.    Eggs
17.    Whole grain bread (I prefer Ezekial Bread which is made from plant sprouts)
18.    Breakfast meat (I prefer uncured bacon because it has less sodium than turkey bacon)

With the above ingredients, I always have options for breakfast, lunch and dinner. They also are easily combined to make a variety of meals.

Finally, when you go to the grocery store, you should enter with a plan on how to navigate the terrain. The one thing you must always do before going to the store is eat. If you go to the grocery store hungry, you will not stay focused and will inevitably make bad choices.

Here are the sections of the grocery store you should visit and the order which you should visit:

1.    Produce section (choose veggies and fruits)
2.    Meat department (lean cuts chicken, beef and fish)
3.    Dairy (eggs, low fat milk and cheese)
4.    Frozen isle (for veggies you don’t want to buy fresh)
5.    Canned veggies (for tomatoes -- crushed tomatoes instead of buying premade sauce)

That leaves the middle of the store to fill-in the gaps in your cart. You should purchase whole grains (bread, pasta, and plain popcorn), beans and other healthy supplements. I like humus, salsa and almonds for snacking.

It says ‘natural’ so that should be good, right?

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You’re in the grocery store, you’re trying to decide between two food products -- one says all “natural” and the other says “organic.” Which one should you go for and does it matter?

A friend asked me a similar question after purchasing a frozen food entrée labeled "natural." Her concern was about the freshness of the product and the use of the word natural in terms of it being a healthy choice.

Well, the first question about the freshness is simple. If the food in question is not expired, then yes, it is fresh. Frozen foods, regardless of the type are frozen fresh; making frozen the optimal choice if you don’t have time to cook using fresh ingredients. Frozen fruits and vegetables are fresher than canned ones because they are frozen immediately after being picked.

As far as it being healthy because it’s labeled “natural,” well that’s a different story. "Natural" is not a term that is defined and or regulated by the Food and Drug Administration or the United States Department of Agriculture.

The FDA regulates meat and poultry products. The USDA oversees food safety in addition to educating Americans on nutritional guidelines.

“Natural” has no significant meaning in terms of what is in a particular food. You should not use "natural" to determine if a product is healthy. Generally, natural is intended for products that do not have additives. But to be sure, read the label.

What if the package says “organic?” That means it’s regulated by the USDA although, it remains undefined by the FDA.

The USDA has created guidelines for farms that produce organic food. Organic food should be produced without antibiotics, hormones, pesticides, irradiation or bioengineering.

As for nutrition and "organic" labeled foods. Well, that is still being debated ("The Organic Debate: Healthier or not?" , "Is Organic Produce Healthier than Conventional ?" and from the Mayo Clinic, "Are organic foods safer or more nutritious?").

The North Carolina Cooperative Extension at North Carolina State University thoroughly defines what an "organic" label means.

One of the most important things for you to remember is “organic” and “natural” are not interchangeable because “natural” is not regulated.

Also visit the National Sustainable Agriculture Information Service's website. It’s a great first step for educating yourself on organic foods and farming as defined by the USDA.

Finally, if you’re still feeling confused about what choices to make, check out Fitness Magazine’s 2010 Healthy Food Awards. The foods are broken down by categories and aren’t necessarily labeled “natural” or “organic” but are considered the healthiest in the grocery store.

No time, no fresh produce, no worry CSAs to the rescue

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My memories of childhood include spending time in my grandparent’s garden and having homemade meals prepared with ingredients from that garden.

The advantage of a garden in your back yard means accessibility to the freshest produce year-round. And even if my grandparents didn’t have a garden, they had access because they knew so many farmers or people with gardens in their community.

Today, my grandparents still garden and my mother has follows in their footsteps by maintaining her own organic vegetable and herb garden. Unfortunately, because my mom lives in another city, I don’t always have the opportunity to get fresh produce from her.

And on the weekend, my trips to the farmers market are often thwarted by the desire to sleep in.

My solution was to join a CSA. I actually belong to two. One membership that I share with my mom and another one I just joined locally.

With the popularity of farmers markets and co-op grocery stores more people want in on accessibility. And now they can get it by joining a CSA.

A CSA is Community Supported Agriculture. It’s a local or community based farm or group of farms that service a specific geographic area. Shares or memberships are offered to the public for a fee.

Most CSAs require a membership fee or deposit for the year, in addition to a weekly delivery cost. Traditional CSAs are great because you usually deal with one farm. But read carefully because some memberships may require sweat equity at the farm or you may to have pickup your produce weekly.

As a member of a CSA you will have access to locally grown produce and goods (sometimes dairy products, baked goods and other locally produced foods). Other benefits include helping reduce your carbon footprint, saving time in the store, saving money, trying a variety of foods and having piece of mind about where your food comes from.

Check out this info and find a CSA near you. I promise once you try it, you will wonder how you survived without it.

Local Harvest
This is a national database of CSAs. You can search for one in your city or town by zip code. Fees will vary.

Produce Box
This CSA is non-traditional in that it’s comprised of several farms... It also does not have some of the upfront fees associated with a traditional CSA. There’s a $10 fee per year and then a weekly cost. If you choose to skip a week, you can do so with no cost to you. Also, you have the opportunity to choose between three designated boxes of produce each week.

Are you going down with the house or taking a stand?

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One of the things I heard about marriage is that it's similar to your freshman year of college in that you’ll gain weight.

Well, I certainly did not pack on the freshman 15, but I did see some fluctuation after getting married.

When I began college I was 17 and when I got married I was 27. After marriage, my lifestyle changed dramatically and my body changed along with it (i.e. metabolism).

Keep that in mind as we lament about not being able to look like we’re in our 20s. Although not impossible, it’s improbable for most of us. However, it is possible to look great -- you just won’t look the same.

What happens when you settle into marriage, a relationship or some other living situation where you begin to adopt the eating habits of those in your household? One person's lifestyle usually becomes the default for the house.

That means either everyone eats healthy or everyone succumbs to not so healthy eating.

So, when you combine age, lifestyle change and unhealthy eating choices, you get weight gain. Some weight gain is natural with age and a slower metabolism, but weight gain is ultimately fueled by the choices we make. We often forget that as we age, we have to eat less and work out more to maintain the fitness level and physical look of our younger years.

How do you make sure the healthy lifestyle prevails in a household filled with different eating habits and philosophies about working out?

Cook for the house -- if you control the meals, you control the quality
Shop with your housemate -- when included in decision making, people are more willing to change or make compromises
Set rules -- if there are unhealthy foods the household abuses, don’t allow those foods into the house
Workout together -- working out as a unit not only creates a stronger bond between participants, but makes you accountable to someone else
Set goals -- all housemates need to share their goals so that they can get support in meeting those goals. This also is a chance for everyone to get on the same page.

Here’s a great article that can be applied to all households even though it focuses on the husband-wife dynamic.

The Husband Diet: 4 Ways to Keep Your Marriage From Making You Fat

Six pack or keg?

Are you reminiscing about what used to be, trying to figure how to get that college body or pre-baby body back?

Well, it’s simple when you know what to do. Note I said simple (as in not complicated), but it can be challenging to make the necessary changes in your life to achieve the goal.

The secret is what you eat. I am proof that you don’t have to do traditional sit-ups and crunches in order to get a six pack. Never in my life have I focused on doing a particular number of crunches, sit-ups or abs.

However, I’ve always been committed and loyal to healthful eating. By making healthy eating choices, I’ve maintained a flat stomach with muscle definition.

My eating habits include:
1.    Little or no fried foods (I might eat something fried, prepared at home, once a month)
2.    No white flour products (including white bread, crackers. I eat gluten free whole grain bread, gluten free crackers and gluten free brown rice pasta)
3.    Little or no refined sugar (Although it’s nearly impossible to eliminate all sugar from your diet because sugar is naturally occurring in some things like fruit, I try not to eat processed foods that are loaded with sugar.)
4.    Low fat (whenever you can, opt for foods that are naturally low in fat like free range meats, fruits, veggies and nuts)

And in case you’re wondering how much body fat one must have to see their six pack, for men 10-16 percent and for women 14-18 percent. Check out this article that provides more information and instruction on how to measure body fat.

Finally, as a supplement to my eating, I like to maintain a strong core, which includes the abdomen, obliques and back.

Obviously, this will help with the look of your six pack and keep you fit. Just about everything you do is connected to your core.

So, remember first cut the fat and then shape the muscle. If you already have a flat stomach and want definition, then kick up your workout with core exercises. And although I don’t prefer them, old fashion crunches and sit-ups will help get the job done.

Here are some resources that provide exercises and tips to get you started.

How to get six pack abs

Strengthening your abs for better athletic performance

Beginner and advanced core exercises

Over 70 body weight core exercises

Dairy free, gluten free and no allergies

Over the last few months, I made yet another commitment to myself to improve my quality of life. Not that there was anything wrong with it before, but my philosophy is you always can do better.

So, I stopped eating dairy and gluten. No, I don’t have food allergies or Celiac’s Disease, but I do believe that what you eat affects the way you look and feel, whether you’re considered healthy or not.

Just because you haven’t been diagnosed with a food allergy doesn’t mean you shouldn’t consider eliminating certain foods from your diet.

Some people may notice fatigue, joint stiffness, insomnia, gas, constipation, irritable bowel syndrome and a host of other symptoms connected to certain foods. Foods may not agree with your body due to an intolerance or sensitivity NOT due to an allergy.

Note how you feel after you eat particular foods and keep a journal so that you can record specific symptoms. For example, I’ve never been a huge consumer of dairy but would partake in yogurt, an occasional serving of ice cream and cheese (once a week). I noticed that my upper abdomen area appeared bloated, but I’m not lactose intolerant, so I figured it was something I was eating.

And as it turned out, dairy was the root of my problem. I had increased my consumption of plain Greek yogurt in an attempt to get protein and have a healthy low fat breakfast or afternoon snack. Well, as soon as I eliminated dairy from my diet, I noticed a change in my stomach/abdomen region in about two weeks.

I went from having what appeared to be a weightlifter’s gut to my usual flat stomach that I had before increasing my yogurt intake. I even lost a few pounds. If you eat a lot of dairy, several servings a day, you could see considerable weight loss after you remove it from your diet.

After that experience, I decided to follow my doctor’s advice and eliminate gluten. Gluten is a protein that binds to starch and is found in wheat flour products like breads, crackers and pasta. It’s also added to products like ketchup, ice cream and potato chips to name a few. Products that are gluten free are clearly marked as such on the packaging.

Regardless of your decision to alter your eating habits, you should at least be aware of what you’re eating. An ingredient by itself may be harmless, but when it exists unnaturally in almost everything you consume, it can cause problems. Some additives are present for taste and appearance, not out of necessity.

To determine if you are suffering from food allergies versus having an intolerance or sensitivity to certain foods, visit your doctor and request a food allergy test.

To learn more about food allergies and sensitivities, check out these resources:
The Food Allergy and Anaphylaxis Network

USDA: Allergies and Food Sensitivities

Overview of allergies

Doubt is cast on many reports of food allergies

Definition and symptoms

Dairy Allergies

Sugar is lurking -- beware!

It never ceases to amaze me what you learn when you read. I’ve always been adamant about the consumption of sugar and its contribution to weight gain.

But what I continue to discover is that most people are oblivious to the amount of sugar they consume because they don’t take time to read labels. I guarantee when you stop to see what you’re eating, you will change your ways.

You can refer to my previous two blog entries for that information about your glycemic level and how it affects weight loss.

Aside from being found in the obvious like baked goods, candy and soda, sugar is added to items such as ketchup, salad dressing and sliced bread. Small amounts of sugar in a variety of your common foods can add up very quickly during a day of eating. Twenty-two to 34 teaspoons a day to be exact -- which can account for nearly 400 calories a day. Click here for more info on those stats.

Your pancreas processes sugar and turns it into insulin so that your body has energy to complete tasks. If you have too much sugar and your blood sugar level becomes elevated, your body thinks it has enough energy so it stops burning fat and stores the excess. And eventually, everything stored turns to fat!

Another effect of too much insulin is the surge causes too much blood sugar to be transported out of your blood. This causes the “crash” that so many of us know too well. Your glycemic level drops below normal, causing fatigue and hunger.

Unfortunately, when this happens, you crave the same food that initially caused the situation. And the cycle begins again.

My tips for you to avoid getting caught in the sugar cycle are:

1. Begin your day with a high fiber, high protein breakfast. Stay away from sugar coated cereals and pastries. Smoothies are good if you make them yourself using the proper ingredients -- a mix of fruit and protein. Click here for low sugar smoothie recipes from Chef Jamie Oliver.

2. Pack snacks that provide energy like nuts, seeds and fresh fruit paired with cheese or peanut butter. Click for snack ideas

3. Drink lots of water to keep from drinking sugary beverages. I recently saw a coworker with water she flavored with fresh fruit. I often use lemon or lime, but had never thought of all the other possibilities that liven up water without adding sugar. It’s easy to do and much less expensive than buying flavored water. Besides, most flavored water that you can purchase, has added sugar. Click for flavored water recipes

Use this sugar guide to educate yourself on types of sugar and what you should look for when reading labels. http://www.jamieoliver.com/jfr-beta/downloads/toolkit-sugar.pdf

Finally, I want you to check out this interesting read on sugar and cancer : Cancer cells slurp up fructose, US study finds

What you haven’t considered when trying to lose weight

Don’t throw in the towel yet. Chances are you are fighting the battle with the wrong tools.

First, understand the basics of weight loss. You consume calories and calories fuel the body. If you don’t burn the fuel, your body stores the calories. In short, everything you don’t burn turns into fat and deposits itself inside your body.

To burn the calories (outside of normal activity not considered exercising), you must expend enough energy everyday by increasing your heart rate and keeping that rate up so that your body uses the calories.

And as you burn calories you burn fat. Specifically, you have to burn 3,500 calories/week to burn one pound of fat. That calculates to burning 500 calories per day.

Now, to some this may seem like a daunting task. After all, the average person probably burns about 300 calories for a low impact 30 minute workout. However, your rate of calories is based on body weight, activity, intensity of activity and length of activity.

Use this calories burned estimator to check your physical activity

If you’re new to working out or just getting back into the game, you don’t have to shoot for the 500 calories a day immediately.

Work up to it by setting goals that you can achieve each week. For instance, maybe you want to begin with walking for 30 minutes a day and then gradually introduce new, more intense activities or classes to your regimen.

Add the exercise to the eating tips I gave you last week and there you have it -- your weight loss foundation.

Aside from what you eat and your exercise, there are factors you can’t see that may need a physician’s assistance to troubleshoot.

A low resting metabolism rate, a hypothyroid, vitamin deficiency, lack of rest, stress and many other conditions can be diagnosed with blood work.

Below are some reading materials that detail specific roadblocks with weight loss. We all are wired differently, so it’s important that you set goals and create a program designed specifically for you. The human body is a like a machine and each part (muscles, adrenals, nervous system…) were designed to work in tandem. So if one thing is out of whack, that part needs to be fixed so it doesn’t prevent the other parts from functioning correctly.

Resources:

“8 Reasons You Aren't Losing Weight” - I love this article because it tells it like it is. These are all the things I tell anyone I train. If your health professional or trainer has not told you the things in this article, you may want to reconsider their role in your life.

“Why can’t I lose weight?”

“Can’t lose weight? It’s probably your metabolism”

Studies say cut the carbs, lose the weight

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With so many recommendations, diets, supplements and gimmicks on the market, it’s no surprise why America remains obese and uniformed.

I often hear the frustration of friends, family and coworkers who struggle to lose weight and keep it off.

And although your first instinct may be to give in to a short term diet, studies show and doctors believe success is gained by adopting long term lifestyle changes that incorporate complex carbohydrates and lean proteins.

A 2008 Israeli study published in the New England Journal of Medicine in 2009 says if you want to lose weight over a longer period of time, you should cut your carbs. That doesn’t mean eliminate carbs, it means eat less of the starchy ones and eat more veggies.

The American Heart Association has backed that study, which differs from AHA’s original thought that a low fat diet is best for weight loss.

So, if after reviewing the study you want proceed with tweaking your diet, I’ve included step-by-step instructions which should make learning and executing manageable. If you have health concerns or problems, you should consult with your physician before making drastic changes to your eating habits.

And as always, a regular regimen of physical activity can increase your positive results.

First, determine how many calories and carbs you need to consume per day in order to maintain and lose weight. The amounts will be based on your weight, height, age and weight loss goal.

Calorie, carb calculators

Mayo Clinic: End the guesswork with these nutrition guidelines

Second, learn what foods are considered carbohydrates because all carbs are not bad. Your body needs them in order to harness energy. Fruits and vegetables are considered complex carbs, which are more nutritious and lower in calories than simple carbs like bread and pasta. My only caveat is to beware of high levels of sugar found naturally in some fruits. Too much sugar will wreak havoc on your glycemic level, which affects weight loss.

What does low carb mean?

Low Carb 101

Finally, formulate a plan. Learn more about the foods you should eat (along with glycemic levels) and plan your meals. There are lots of websites with food lists and recipes to aid you. Here are a couple:

Low carb food list

Glycemic Index Foundation

Chocolate milk banned and praised

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I have two things for you to ponder this week -- the decision of D.C. schools to eliminate sugary, flavored milk and research showing that chocolate milk is a good recovery beverage pre and post workout.

How can this be? Aren’t the two declarations a contradiction?

The answer is no -- if you know your facts.

First, the decision of D.C. Public Schools to ban chocolate and strawberry flavored milk comes on the heels of "Jamie Oliver’s Food Revolution." In the ABC series, Oliver, a professional chef, went into the Charleston, West Virginia school system and helped refine public school lunches.

Oliver’s series shined a light on the low nutrient, processed, sugary, foods (including flavored milks) children are consuming in large quantities.

One of the biggest shockers was children were drinking flavored milk sometimes twice a day. Flavored milk has the same amount of sugar as some soft drinks. And in D.C. schools, it was being served with sugar cereals. Those cereals also are now banned and will not be available in the fall.

The rationale behind the ban is children are consuming unreasonable amounts of sugar and carbohydrates throughout their school day, which administrators believe is contributing to their lack of attention in the classroom.

It will be interesting to see what changes are noted in the classroom once the school year begins.

Now, the second part of the milk research may have you a little confused.

Researchers say drinking chocolate milk after a workout helps with recovery and muscle repair, while drinking it before a workout can improve performance.

Milk’s combination of antioxidants, protein and carbohydrate provide a trio that is ideal for a body in need of energy and repair.

Now, you may be asking what about the sugar, and isn’t the sugar the reason why it’s being banned from schools?

Well, carbohydrates, which your body converts into sugar and then uses for energy to complete work, are commonly consumed by athletes before and after physical activity. So, to use it as a fuel is acceptable.

In the case of school children, eating a lot of carbs and going to sit in a classroom for hours is not good because they can’t burn the fuel and instead become lethargic as their glycemic levels drop.

I don’t drink milk and I don’t eat chocolate, so I won’t be able to try this. However, I encourage you to give it a try and let me know how it goes.

Before you get give it a go, be sure to review the reading materials so you can make an informed decision.

D.C. schools to discontinue flavored milk, sugary cereals

http://betterdcschoolfood.blogspot.com/2010/06/dc-schools-to-discontinue-flavored-milk.html

Nutrition: You should cocoa

http://www.bikeradar.com/fitness/article/nutrition-you-should-cocoa--26491

Benefits of chocolate milk -- post workout

http://www.chocolatemilk.com/

Nutritional data: Milk, chocolate beverage, hot cocoa, homemade

http://www.nutritiondata.com/facts/dairy-and-egg-products/93/2

What’s the best after-work out drink?

http://www.eatingwell.com/blogs/brierley_wright/2010_06_04/what_s_the_best_after_workout_drink

Practice makes perfect when it comes to healthy eating

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One of the most frequent questions I am asked in relation to fitness and health is, “What should I eat?”

People always want to know what they should eat to compliment their fitness plan, and my response always is the same.

“Out with the processed, high calorie, high fat, high sugar foods and in with the whole foods.” The next question is usually what are whole foods?

Whole foods, not to be confused with the grocery store chain, are foods that look identical or very close to the way they grow.

They are not processed foods. For example, broccoli is a whole food, crackers are not. Fresh fruits and vegetables, whole grains (i.e. brown rice, brown rice pasta, quinoa, steel cut oats), nuts and lean meats all qualify.

Once you understand what kinds of food you should eat, you can plan how to combine them into a meal. I recommend writing down your meals and compiling an ingredient list before heading to the store.

The preparation before shopping will save you time, money and deter some of the temptations to buy food you don’t need. Below are some links to online meal planning and low calorie dinners.

Another tip when preparing for the week is to consider cooking or partially cooking several dinners on the weekend. This will cut down on cook time during the week and help you avoid last minute calls for takeout.

Practice makes perfect when it comes to healthy eating

Follow Akiia James on Twitter @akiiajames

One of the most frequent questions I am asked in relation to fitness and health is, “What should I eat?”

People always want to know what they should eat to compliment their fitness plan, and my response always is the same.

“Out with the processed, high calorie, high fat, high sugar foods and in with the whole foods.” The next question is usually what are whole foods?

Whole foods, not to be confused with the grocery store chain, are foods that look identical or very close to the way they grow.

Once you understand what kinds of food you should eat, you can plan how to combine them into a meal. I recommend writing down your meals and compiling an ingredient list before heading to the store.

The preparation before shopping will save you time, money and deter some of the temptations to buy food you don’t need. Below are some links to online meal planning and low calorie dinners.

Calories, carbs and counting

Follow Akiia James on Twitter: http://twitter.com/akiiajames

Don’t you love the excitement of changing the way you look and feel?

One of the best ways to kick start a new fitness and health plan and keep your momentum is to track your progress.

Keeping up with what you eat is very important. Not only does it make you accountable for your actions, but it also allows you to keeping up with your accomplishments. There are many apps on the market to choose from if you have a smartphone.

My favorite one for counting calories, carbs, fat and protein while also keeping track of physical activity is the Calorie Counter by FatSecret. The best part is it’s free and is offered on the Blackberry, Droid, iPhone and iPad.

All you do is record what you eat and the app does the rest -- calculating grams (carbs, fat, protein) and calories. It even allows you to enter your exercise, which is added to a chart that calculates calories burned. All of the information is tracked on a chart that shows the day, your calorie consumption and calories burned.

And if you don’t have a smartphone, I’ve included some links below to counters that are accessible via the Web. This way you can track from your desktop or laptop.

Finally, equally important when tracking all of your data is noting your success along the way. That means occasionally trying on clothes you couldn’t fit when you began your journey and noting fitness gains like being able to do more push-ups or running a little further than you did the previous week.

When you put all of these things together, it’s a huge psychological boost that can help sustain your momentum throughout your journey, regardless of pounds lost.

Calculators and guides taken from About.com

Women’s calorie counter

http://nutrition.about.com/library/bl_nutrition_guide.htm

Men’s calorie counter

http://nutrition.about.com/library/bl_nutrition_guide_men.htm

Men’s food group guide

http://nutrition.about.com/library/bl_food_group_guide_men.htm

Women’s food group drive

http://nutrition.about.com/library/bl_food_group_guide.htm

Men’s Nutrient Recommendation Guide

http://nutrition.about.com/library/bl_RDA_guide_men.htm

Women’s Nutrient Recommendation Guide

http://nutrition.about.com/library/bl_RDA_guide.htm

Change your perspective, change your situation

Recently, I decided to take the advice of my doctor and try a dairy-free and gluten-free diet (or eat as little of those products as possible).

I figured since I always strive to be healthier, it would be a natural next step for me. Unlike some people who follow strict diets, I do not suffer from food allergies nor do I have any moral issues against eating certain foods.

As I contemplated how I would stop eating cheese, yogurt and ice cream, I recalled an episode of the Gayle King Show. King told listeners a story about her son and his outlook on life.

King’s son, Will, is a recent college graduate who works in NYC. During a recent visit from college friends, Will found himself complaining to his friends about working long hours and being tired from so much work. After complaining, he realized that he probably sounded self absorbed.

Will thought about all of the recent graduates who are unemployed, the high employment rate and the current state of the economy. He thought about all of the opportunities he has been afforded and realized his situation isn’t bad, especially given the current financial climate.

Will told his mother he quickly gained a new outlook on his situation by changing his perspective. He began telling himself that his long hours and hard work would be greatly appreciated by others who have no job or no way to pay their bills and that his immediate situation is a part of paying dues.

So, as I thought about no eating pizza, scrambled eggs with cheese and other culinary milk delights, I reminded myself that the changes are minor and should not be viewed as inconveniences because they are by choice. Ultimately, small changes I make now will affect how I feel in the future.

Besides, because I have no known food allergies, I can partake in those restricted foods every now and again-- using the foods more as a treat than a staple.

I’m happy to report some unscientific data. Since I began my journey about six weeks ago, I’m about 95 percent dairy-free and about 75 percent gluten-free. Immediately, I noticed my abdomen area deflate, my joints are no longer stiff and I have not had any inflammation in my sinus cavity. I’m pretty sure I’ve lost weight, but I don’t own a scale so I’m unable to provide that data at this time.

For more information about dairy-free and gluten-free diets, check out these links:

http://www.godairyfree.org/

http://www.healthline.com/natstandardcontent/alt-dairy-free-diet

http://www.mayoclinic.com/health/gluten-free-diet/MY01140

Help me before I fall off the wagon

Did you know that May 19 is National Employee Health & Fitness Day? It’s the third Wednesday in May each year.

The day was created by the National Association for Health & Fitness, and according to NEHF, it is a “national health observance created to promote the benefits of physical activity for individuals through their work site health promotion activities. Founded in 1989 National Employee Health and Fitness Day has enlisted tens of thousands of participants from employers around the world.”

Visit www.physicalfitness.org for more information.

So in honor of the day, I decided to attend a wellness expo offered by a friend’s employer.

Any employer can host an expo, which allows vendors to set up at your place of business and advertise health and fitness-related services. But what I found special about the expo was the employer’s commitment to its employees.

Since I’m not an employee of that company, I couldn’t take advantage, but vendors were offering discounts, screenings and other specials to company employees. The company even offered on site fitness classes at a discount. The classes are offered at a fraction of the cost of a gym, and it's at work so you don't have an excuse not to go.

The benefits didn’t stop there; my friend’s employer even offers a reimbursement plan for employees who participate in healthy activities (i.e. memberships to a gym, discounts on weight loss plans, etc…).

So not only does the employer provide a solution if you’re already in need of help, but the company also offers options that promote preventative health care -- helping you before you fall off the wagon!

To say the least, I was impressed and proud to see so many employees taking interest in this event. I believe most people want to be the best they can be but often don’t know how to begin the journey.

With employers offering financial incentives, you can’t help but open your mind to change. After all, most Americans work more than 40 hours per week, so a little balance is in order. Check with your insurance company or human resources department to see what healthy rewards are available to you and check out "Five Tips for Staying Healthy and Fit."