Chocolate green smoothie
By · CommentsThis is an excellent green smoothie from Chef AJ…
Easy to make, high nutrient drink.
How to change your behavior: Stages of Change
By · CommentsThere are six distinct stages in changing one’s behavior, according to Dr. James O. Prochaska:
1. Precontemplation
2. Contemplation
3. Preparation
4. Action
5. Maintenance
6. Termination
There are specific tasks that need to be accomplished in each stage before progressing to the next. Intervention techniques differ for each stage. Hence, coaching a person towards change or improvement entails clearly understanding where he/she is on this progression. Most often, well-meaning advice is not processed because that piece of information is geared towards a specific stage (e.g., active phase) whereas the person does not acknowledge the extent of his problem (i.e., he/she is on the Precontemplation stage). Research also shows that this is not a simple linear progression. More often than not, a person cycles repeatedly between stages, getting stuck at a specific phase without much progress.
In weight loss coaching, whether you are working with an external coach or practicing self-coaching, understanding where you are (and knowing the appropriate “intervention” for each stage) is the key to success.
Weight loss strategies
By · CommentsThe following information from Johns Hopkins University regarding strategies for weight loss is extremely useful. However, I think it’s missing one crucial component. Read on and see if you can spot the “missing link.” I’ll put in my two cents worth towards the end, so keep reading…
“An ability to alter lifelong attitudes toward diet and exercise may ultimately be the key to successful weight management: You must be motivated enough to change habits not for a few weeks or months, but for a lifetime. The importance of this resolve cannot be underestimated.
The desire to lose weight must come from within. A person who wants to shed 20 lbs. to please a spouse is not likely to be as motivated, or as successful, as someone whose goal is to improve health or increase self-esteem. Choosing the right time to start a weight-loss program is also important. People under stress or pressure may not be able to devote the considerable attention and effort required to make lifestyle changes that lead to weight loss.
Culled from medical research, the following weight-loss guidelines incorporate strategies employed by people who have lost weight and kept it off. Use them in constructing a weight-loss program on your own or as an adjunct to medical or surgical treatments.
1. Set realistic goals. Remember that weight tables give estimates of ideal weights; you can probably be healthy at weights above “ideal” if you have a nutritious diet and exercise. Instead of attempting to lose a specific number of pounds, make it your goal to adopt healthier eating and exercise habits.
If you are obese and feel compelled to set a weight-loss goal, losing 10% to 15% of your current body weight is a realistic objective. The good news is that evidence shows that weight loss of as little as 5% to 10% of body weight can significantly improve heart disease risk factors such as pressure and glucose. The safest rate of weight loss is 1/2 to 2 lbs. a week.
2. Seek support from family and friends. People who receive social support are more successful in changing their behaviors. Ask family and friends for help, whether this means keeping high-fat foods out of the house or relieving you of some chores so that you have time to exercise. It will be easier to stick to your new eating plan if everyone in the household eats the same types of foods. (A low-fat diet that includes plenty of fruits, vegetables, and grains will benefit your family’s health even if they do not need to lose weight.) You may be more motivated to exercise if you work out with a friend or family member.
3. Make changes gradually. Trying to make many changes quickly can leave you feeling overwhelmed and frustrated. Instead, ease into exercise; do not overdo it. Incorporate low-fat eating in stages. For example, if you typically drink whole milk, switch to reduced-fat (2%) milk, then to low-fat (1%), and then to fat-free milk.
4. Eat slowly. Many people consume more calories than needed to satisfy their hunger because they eat too quickly. Since it takes about 20 minutes for the brain to recognize that the stomach is full, slowing down helps you feel satisfied on less food. Moreover, eating slowly allows you to better appreciate the flavors and textures of your food.
5. Eat three meals a day, plus snacks. Skipping meals is counterproductive, as is severely reducing food intake, since such strict changes are impossible to maintain and are ultimately unhealthy. In addition, eating the bulk of your calories at one sitting may impair metabolism. You will be more successful in the long run if you allow yourself to eat when you are hungry, eat enough nutritious low-fat food to satisfy that hunger, and spread your calorie intake over the course of the day.
6. Plan for exercise. Choose activities that are convenient and enjoyable for you to do on a regular basis, and then treat exercise like any other appointment—set a time and jot it down in your date book. Many people find it easier to exercise first thing in the morning, before the demands of the day interfere, but others find lunchtime or right after work more convenient.
7. Record your progress. Start a food diary and exercise log to keep track of your accomplishments. Keeping such detailed diaries may seem cumbersome, but they can help you stay motivated, and reviewing the entries can reveal any problem areas. In addition, the information can help facilitate treatment by your nutritionist or doctor.
8. Evaluate your relationship to food. Behavioral and emotional cues frequently trigger an inappropriate desire to eat. The most common cues are habit, stress, boredom, sadness, anxiety, loneliness, and the use of food as a reward. Many people also relate food to love or care and derive comfort from it. Although eating may appear to soothe uncomfortable feelings, its effect is temporary at best and ultimately does not solve any problems. In fact, it may distract you from focusing on the real issues.
9. Recall your accomplishments. Over your lifetime you have probably been successful in tackling many difficult tasks—quitting a bad habit, learning a new skill, or advancing in the workplace, for example. Reminding yourself of past achievements can help you feel more confident about making the changes that will lead to weight loss.
10. Don’t try to be perfect. While losing weight requires significant changes in eating and exercise habits, not every high-calorie food must be banished forever, and you need not exercise vigorously every day.
Nice but no cigar. Understanding the intrinsic role of “nutritional excellence” in maintaining a lean and healthy lifestyle is the key. WHAT one eats can very strongly affect behavior (and of course vice-versa). The overall nutrient density profile of what one eats will largely determine how hard it is to maintain sane and healthy eating habits.
Dr. Fuhrman’s nutrient density scores:
The Top 30 Super Foods
1. Collard, mustard, & turnip greens 1000
2. Kale 1000
3. Watercress 1000
4. Bok choy 824
5. Spinach 739
6. Brussels sprouts 672
7. Swiss chard 670
8. Arugula 559
9. Radish 554
10. Cabbage 481
11. Bean sprouts 444
12. Red peppers 420
13. Romaine lettuce 389
14. Broccoli 376
15. Carrot juice 344
16. Tomatoes & tomato products 190-300
17. Cauliflower 295
18. Strawberries 212
19. Pomegranate juice 193
20. Blackberries 178
21. Plums 157
22. Raspberries 145
23. Blueberries 130
24. Papaya 118
25. Brazil nuts 116
26. Oranges 109
27. Tofu 86
28. Beans (all varieties) 55-70
29. Seeds: flaxseed, sunflower, sesame 45
30. Walnuts 29
This is one of the most important resources in planning a healthy weight loss diet approach.
Nutrient density
By · CommentsFrom the American Journal of Clinical Nutrition (October 2005):
“The American diet is said to be increasingly energy-rich but nutrient-poor. To help improve the nutrient-to-energy ratio, the 2005 Dietary Guidelines for Americans recommend that consumers replace some foods in their diets with more nutrient-dense options. Such dietary guidance presupposes the existence of a nutrient density standard. However, a review of the literature shows that the concept of a nutritious food is not based on any consistent standards or criteria. In many cases, healthful foods are defined by the absence of problematic ingredients-fat, sugar, and sodium-rather than by the presence of any beneficial nutrients they might contain. Past attempts to quantify the nutrient density of foods have been based on a variety of calories-to-nutrient scores, nutrients-per-calorie indexes, and nutrient-to-nutrient ratios. The naturally nutrient rich (NNR) score, which is based on mean percentage daily values (DVs) for 14 nutrients in 2000 kcal food, can be used to assign nutrient density values to foods within and across food groups. Use of the NNR score allows consumers to identify and select nutrient-dense foods while permitting some flexibility where the discretionary calories are concerned. This approach has implications for food labeling, nutritional policy making, and consumer education. The Food and Drug Administration has considered approving nutrient claims based on the ratio of a beneficial nutrient to the food’s energy content, as opposed to a specified minimum amount of a nutrient per serving size. Given the current dietary trends, the nutrient density approach can be a valuable tool for nutrition education and dietary guidance.”
In the future, a formal and accepted measure of nutrient density per calorie will really help in planning for an optimal diet. The question is will be whether the diet/food industry would be supportive of such a concept — given the adverse economic impact such disclosure might result in. If structured correctly, a nutrient density score would expose the nutritional problems behind most processed “foods” in the market today.
In designing an optimal healthy weight loss program, the concept of nutrient density is the most important factor. Dr. Joel Fuhrman has developed a practical method of rating nutrient density. I will share this in the next post…
“To fight a disease after it has occured is like trying to dig a well when one is thirsty or forging a weapon once a war has begun.”
Exercise and inflammation
By · CommentsThe relationship between exercise and coronary heart disease has been the subject of continued medical research. CHD as an inflammatory manifestation is also an accepted connection. A study has now made the connection between exercise and inflammation, although I don’t think that there is a cause and effect relationship between the two variables. Researchers from the University of Illinois examined parasympathetic and sympathetic activity on C-reactive protein (which is an indicator of inflammation) — by investigating heart-rate recovery after exercise. The sympathetic nervous system gets activated during exercise, while the parasympathetic system slows the body down when the exercise is finished.
So here’s how exercise could be helpful in managing inflammation:
“(When) you’re exercising, your sympathetic nervous system will be on, increasing your heart rate, your respiration, etc. Once you stop … the parasympathetic nervous system kicks in to get everything back down to baseline levels. The quicker the individuals were able to get back to their resting heart rate after a strenuous exercise test was inversely related to their CRP. (Individuals) who had better parasympathetic tone had lower levels of inflammation.” said Victoria Vieira, the study’s primary author and designer.
As we all know, the parasympathetic response is activated/trained by such mind-body pursuits as yoga (either in asana or pranayama practice), chi gung, meditation, and heart rate variability training.
What this study shows is that “traditional” exercise (assuming it’s not excessive) can help modulate inflammation by training the “relaxation response.”
In the ideal world, when you are trying to achieve optimal healthy weight, I would argue that combining both types of physical activity would be the best option. This means doing strength training, cardio, and yoga.
Selenium and diabetes risk
By · CommentsDid you know that selenium supplementation can increase the risk of diabetes by as high as 50%? Another reason to be extra cautious in taking supplements.
Selenium is a trace mineral that works closely with Vitamin E as an antioxidant, reducing free radical damage and contributes to the prevention of cancer, arthritis, and coronary heart disease. It helps the immune system and keeps liver, pancreas and thyroid functions healthy. But like anything else, more doesn’t necessarily mean better — specially if its not eaten as food.
About 60 percent of Americans take multivitamins, many of which contain between 33 and 200 micrograms of selenium. This is addition to what they get from food. The RDA for selenium varies by age. For people aged 14 and over, 55 micrograms per day is recommended for the body to function normally.
I personally eat 1 brazil nut a day, which translates to about 75 mcg delivered as part of a natural food — rather than as an isolated chemical. Brazil nuts (of all the nuts and seeds) has the highest amount of selenium: a whopping 1917 mcg per hundred grams of nuts.
Eating brazil nuts is cheaper, safer, and definitely tastier than popping a pill!
Refined carbs and vision loss
By · CommentsThere is now some evidence regarding the relationship between a high glycemic index diet (specifically of a high refined carb diet vs a whole grain based diet) and “age-related macular degeneration” (AMD) and associated vision loss.
Glycemic index is a measure of how quickly the carbohydrates in foods are converted to sugar, or glucose. White rice, pasta and white bread are examples of foods with a high-glycemic-index, which are associated with a faster rise and subsequent drop in sugar.
AMD is a leading cause of irreversible blindness. It results from the breakdown of light-sensitive cells in the central region of the eye’s retina (macula). While there is no definitive therapy for AMD, a proper diet can be used to delay the retina’s degradation. Improper diet as a key risk factor is critical information for an aging population, i.e., the boomer generation.
One more reason to get on the path of correct nutrition.
First steps: avoid and minimize refined carbohydrates, and replacing them with their lower glycemic index versions, i.e, whole grains. More importantly, tweak your diet so that you eat a variety of fresh and cooked leafy greens and other vegetables.
Power smoothie: “Spawaba’s Surprise”
By · CommentsMix cut up components in a blender:
watermelon (516 grams)
papaya (205 grams)
banana (106 grams)
then add frozen spinach (220 grams)
For additional protein and healthy fats you can add sunflower (10 grams), sesame seeds (10 grams), and flax (10 grams) – separately ground in a coffee grinder – then mix with the blended liquid.
An excellent power drink that looks gucky green, but tastes delicious. I promise that if you’re tough enough to get past the strange color of this smoothie, you’ll be amazed how energetic and alert you’ll feel after drinking it.
Not for the faint of heart.
