The Dirty “D” Word

I really despise the word “diet”.  I think the minute we put that word into our head as an action we are going to take to achieve whatever goal, it sets us up for failure.  It’s subconsciously telling our brain and body that we can’t have something, we need to change something about our behavior, and of course, we expect our brain and body to respond on cue.  Except that is not the case.  The minute we start depriving ourselves of something we love, we want it even more!

So how about we eliminate the word “diet” from our vocabulary and focus on four other words: balance, variety, moderation, and exercise.  These words encompass healthy eating, losing weight, and optimal nutrition but don’t set you up for failure like the word “diet” can to your body, mind, and soul.

Instead of going on a “diet” every other Monday and feeling like a failure by Wednesday, incorporate a new healthy and positive outlook by incorporating these words into every aspect of your life.  Here’s how…

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USDA debuts MyPlate in place of MyPyramid

Last week, First Lady Michelle Obama presented the government’s new version of the slightly archaic design, MyPyramid. Fittingly, this new design is called MyPlate. Instead of the 2 dimensional pyramid with a heavy focus on grains, dairy, and protein, the new design is in the shape of a plate.  Divided into three sections (looks similar to a circle graph), one half represents fruits and/or vegetables, one quarter whole grains, and one quarter lean protein.  Attached to the plate is a small side of dairy (fat-free or low-fat).

One of the main goals the government set out to achieve with MyPlate is to teach Americans proper portion sizes, by demonstrating that you can enjoy your favorite indulgences but in small quantities.  Furthermore, the USDA also stresses serving small portions at every meal.  Most importantly, the change in design addresses high sodium and high sugar intake.  On theUSDA website, they advise Americans to watch their salt consumption by decreasing their intake of frozen foods, soups, and breads, in addition to decreasing sugary beverages and replacing with water.

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Antioxidants – Nature’s Super Power

Antioxidants are always being touted as a MUST for your diet.  But what they do and their importance to our diet and our bodies is a bit confusing.  Here’s the lowdown on nature’s super powers.

Every day, our bodies are exposed to oxidation and free radicals.  Free radicals are unavoidable.  They are spawned from the environment – pollution, cigarette smoke, radiation, herbicides, pesticides, gas fumes, toxic chemicals, etc, etc.  But it doesn’t stop there….free radicals can also be formed from derivatives of our bodily functions – metabolism, stress, and some are produced by the immune system to neutralize viruses and bacteria.  The most common form of free radicals in the human body is oxygen (I know…that sounds so strange since we couldn’t live without it).  The oxygen molecules moving around inside our bodies become electrically charged and try to steal electrons from other molecules, which can lead to DNA damage or extensive molecular destruction.

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The Hype about Food Dyes

Food dyes are in the news right now and are causing quite a stir. About two weeks ago, the FDA brought together an expert panel of doctors, scientists, and consumer specialists in Washington to discuss the potential dangers of food dyes. This panel was to determine if there was enough evidence to require food makers to put warning labels on their products, advising consumers that food dyes cause hyperactivity in children. Interestingly, the research was inconclusive in determining whether or not food dyes were causing or perpetuating hyperactivity in children, therefore, they warning label did not pass.  But they did say that eliminating food dyes have shown positive results in children with hyperactivity. The FDA concluded that there needs to be more research done to find this causal association.  

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Tapping into your Exercise Nutrition

In honor of being asked to give a Sports Nutrition presentation to the Oak Park High School Track team in Southern Cali, I felt it was incredibly important to discuss a part of Nutrition that many times goes unnoticed.  EXERCISE NUTRITION!  Properly fueling your body before, during, and after exercise can make a HUGE difference in your energy levels, performance, endurance, and strength.  But one of the most important aspects to all of us that exercise our bodies often, is SEEING the results we are looking for.  If you don’t take care of your body – fueling and replenishing it properly, you may as well consider that work-out useless.  I know that sounds harsh but it’s true.  Sometimes we take our bodies for granted.  We expect them to give us what we want in kickboxing, let us go deeper in the yoga stretch, or run that mile faster than the last one.  We find we can push our bodies most of the time but what are we doing to give back?  Are we giving our body the fuel it needs to sustain the energy needed and then recover?  This is when nutrient timing becomes incredibly vital.

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