Category: Research

Classic Sweet Potato Casserole with a twist (RECIPE) – Dairy free, Vegan, Delicious!

Did you know that the delicious and sugary Thanksgiving dish we know and love – the sweet potato casserole with browned marshmallows on top – was created by the marshmallow lobby in the early 1900’s? (You can learn a little more here.)

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I know, that may slightly tear away some magic from this classic dish. But the fact is, so many popularized, American foods that aren’t actually nutritious or beneficial – such as marshmallows – have simply become what they are due to smart advertising. Instead of getting too into the psychology and economics involved in the food industry (and further crapping on anyone’s marshmallow-loving parade), let’s just learn a little bit about marshmallows and where they came from.

Originating in ancient Egypt, marshmallows were a honey-sweetened candy made using the sap from the marshmallow root plant. It was soft and chewy, and used medicinally for ailments like sore throats.

Fast forward a few hundred years to the 19th century, and the labor-intensive methods of extracting marshmallow root sap made manufacturers come up with new processes (and involve new ingredients) which brought us to how we know the marshmallow today – as a light, fluffy, campfire treat which also tops the holiday sweet potato casserole.

Today’s version of the confection no longer contains the source ingredient of it’s name – marshmallow root – but instead, it is made up of a stabilizing protein such as gelatin (or agar, in Vegan versions) and sucrose (often with high fructose corn syrup).

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That said, there is nothing wrong with incorporating the better quality versions of marshmallows when making this crowd-pleasing dish once or twice a year. I use Dandies mini marshmallows, which contain no corn syrup, no gelatin, and no genetically modified ingredients. And, yes, they taste EXACTLY like your classic, name brand marshmallows – if not better.

As for the secret ingredient that gives this casserole a twist? Well, that would be mango juice of course.

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Most “classic” recipes call for heavy cream, which is meant to contribute creamy richness. It doesn’t really alter the flavor, but it does bring in a LOT of unnecessary fat and calories. You won’t find heavy cream or ANY dairy within this recipe, which has been a hit at many-a-holiday-dinner time and time again.

A Helpful Hint: If you choose go to back to your traditional sweet potato casserole recipe after trying this one (dare I say, doubtful?) try substituting canned coconut milk for your heavy cream. Though it will not lessen the overall calories or fat content, it will maintain the same creamy consistency and add a complimentary touch of flavor. All while being more plant-based friendly and allergen free.

If you just want to make a great sweet potato mash, you can stop before step 4 below and enjoy as is. It is just as delicious (and plenty sweet) without the marshmallow topping!

Sometimes the deliciousness can't wait for a photo opp, as shown here.
Sometimes the deliciousness can’t wait for a photo opp, as proven by the devoured portion above.

CLASSIC SWEET POTATO CASSEROLE RECIPE (with a twist)

  • 3 lbs Sweet Potatoes (about 4 large or 5 medium spuds)
  • 1 tsp. pure vanilla extract
  • 1/2 cup mango juice/nectar *I’m sure pineapple or orange juice would work, too… but try to find mango!
  • 2 Tbsp. coconut sugar or light brown sugar
  • 1/2 tsp. ground cinnamon
  • 1/4 tsp. sea salt
  • 1/2 cup pecan halves, chopped
  • Half a bag (5 oz.) of quality marshmallows *I use homemade, locally made, or Dandies mini-marshmallows
  1. Preheat oven to 450 degrees F and line a baking sheet with tin foil.
  2. Wash the sweet potatoes in the sink and pat dry. Pierce the tops of the potatoes with a fork, 2-3 times, before placing (holes up) on the baking sheet. Put in the oven for about 45-55 minutes, until sweet potatoes are fork tender and syrup begins to ooze out from the holes. Remove from oven and let cool until they aren’t too hot to be handled (usually 15-20 minutes).
  3. Lower the oven to 375 degrees F. Grab your 8×8 glass baking dish (metal is fine too, I’m sure – and 9×9 would also work). Peel the potatoes, putting the yummy orange flesh straight into the baking dish. Mash well with a potato masher or large fork. Add the vanilla extract, mango juice, sugar, cinnamon, and sea salt. Mash and mix together until all incorporated.
  4. Use a spatula or the back of a spoon to even out top of the mash. Sprinkle the chopped pecans evenly all over the surface. Then do the same with the marshmallows.
  5. Place on center rack in oven and bake at 375 degrees F for about 25 minutes, or until marshmallows begin to turn golden brown. Remove, let cool slightly, and enjoy!

*You can also make the dish ahead of time. Simply cover the mash in the baking dish after step 3 and refrigerate for up to 2 days. When ready to bake, remove from fridge for about 20 minutes to take the chill off and preheat the oven. Then add pecans and marshmallows, and bake as instructed above!

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Impromptu dinner paparazzi – starring the BEST sweet potato casserole!

Amazing Client Progress, Why the Scale Sucks, and How to Gauge Progress Without It

Just taking a moment to share some amazing progress from a lovely client. This girl is busy, just like the rest of you… traveling, working, an active entrepreneur with multiple thriving businesses, and – like most people – she’s not about to live & breathe fitness with hours of working out and a strict diet. That’s why we created a workable plan that allowed her to continue with her lifestyle AND achieve results. Flexible eating, no extreme diets or excess cardio or even daily training, better self awareness and maintainable day-to-day tweaks.

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One thing that I tell clients looking to transition into a lasting healthy lifestyle is that you should start with the BARE MINIMUM that it takes to see noticeable change. That way, you are more likely to keep continuing and progressing without burning out or backsliding into former, unhealthy habits. Going balls to the wall from the start is a great catalyst for some as results happen fast; but would you rather see immediate progress and bounce right back… or practice just a little patience, trust the process, and feel and see on-going success?

The truth is, with strategic nutrition you can change your body composition to whatever you envision. At this point, I can easily calculate and provide most any individual with the nutritional and exercise means to do so. But the most important part of anyone’s health & fitness journey is remaining as balanced as possible with minimal stress and while maintaining (and increasing) happiness.  Providing knowledge on how to obtain that is my priority when coaching clients towards their optimal fitness (and one of the reasons I do not coach for physique competitions as well as rarely toss out listed-food “meal plans” like other trainers may).

Something else I want you to notice about her stats – ladies, especially – is that her scale weight DID NOT CHANGE yet her physique is obviously tighter, smaller, and more fit. Often, clients come in who are simply “skinny fat” or carrying slightly higher body fat than they feel comfortable in. However, they are far from overweight (never mind, obese). Let me tell you, a large part of my client base has been said types of college-aged females and the number on the scale is like their holy grail gauge of success. This kills me, because that screwy little number can dictate someone’s day, their self-worth, their self-esteem, and their overall confidence when it is actually a horribly inaccurate gauge of true fitness, health, and progress.

Try this out: Move your scale from against the wall of the bathroom floor to anywhere else in the house, and watch it vary by 3-4 pounds (yes, really… I have people test this all the time to prove this point)!

This is why another priority of mine is to teach my clients that how you feel – both in and out of your clothes AND in your mind – and body fat percentage are what matter. In non-overweight clients who are within the criteria I mentioned above, we gauge progress by waist size, overall inches lost (or gained if muscle), clothing sizes, photos and body fat calculations. I solely obtain someone’s scale weight in order to calculate their body fat percentage.

Speaking of body fat, you may have heard that popular fitness phrase that “muscle weighs more than fat”. Well, I’m here to tell you muscle does not actually weigh more than fat does. Think about it: a pound is a pound regardless to what you’re weighing. Saying muscle weighs more than fat is like saying a pound of baseballs weighs more than a pound of feathers… when, really, they both weigh the same: a pound.

What the popular fitness quote is really trying relay is that muscle tissue is more compact – or denser – than fatty tissue; meaning it just takes up less space. So, for example, my client shown above lost 3 lbs of pure body fat while gaining 3 lbs of muscle. That is why although her scale weight remained the same, she lost inches and now fits into a smaller dress size. Simply, her body composition is much leaner and more compact thanks to less fat and more muscle.

I hope that more clearly explains how even if your body weight may not change, you are still potentially making progress in the right direction (especially if you’re incorporating any strength training on your fitness journey).

In a nutshell, if you are not clinically overweight or obese and simply feel you need to “lose a few pounds” – please, PLEASE do not waste your time by diminishing any amazing progress, body reshaping, fat loss, confidence, potential for a great day, or value in your efforts because of that ridiculously wonky number on a stupid electrical device. Pick a goal pair of jeans or dress and try it on each week or two to help you gauge which direction you’re going.

Back to the original subject at hand, I’m not going to say that slow-and-steady always wins the race because let’s be honest – that’s not always true. However, I will tell you that if quick-fixes haven’t worked for you in the past (and by worked I mean you’ve maintained the results you achieved), it’s time to reflect on your daily habits and lifestyle. Add in one thing at a time – like a walk after dinner, one large salad a day, going to the gym twice a week, or swapping soda for sparkling green tea – and stay consistent with it. Once you feel like it’s almost second nature, add another new, healthy habit into your routine.

With that, stop idolizing the scale and the number it flashes every time you hop on. To gauge your progress, choose a pair of jeans or a dress to fit into for a night on the town (making your goals fashionable AND functional!) instead of anxiously depending on that little machine you just hop on for five seconds. If you do regularly weigh yourself only to feel discouraged most of the time, I challenge you to get rid of your scale and trust the process of adding health-conscious habits for a solid month. I guarantee that within a couple of weeks, you will notice increased mood and confidence (and even progress!) plus less stress simply by removing that morning-happiness-dictator from your routine… because you will finally be able to dictate your happiness again.

4 Steps to Lose Fat & Gain Fitness, Client Highlight, and My VO2 Max Experience! (VIDEO)

Lots happening on the home front! Another article published in the Winter Park Observer, awesome client progress, and a new video just uploaded on my YouTube channel!

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*Can’t read it here? Just go to the Ask a Trainer Q&A page.

And now for a little Client Highlight of the week:

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This week’s client highlight goes to my awesome, hard-working, and fun client, THERESA! She’s the perfect model in the photos above ;) but more importantly, she’s consistent, comes in to get her training done even on the days she admittedly isn’t feeling it, is making GREAT progress with her endurance, strength, shoulders/arms and booty (which unfortunately aren’t showcased in this photo), and is just so fun to coach and work with.

I love what I do because of awesome people just like her!

As for the newest fun-filled video including my first VO2 Max testing experience, stories about drooling, and legit stick figure doodles to boot, check it out below:

 

And if you’d like to take a longer look at the art that was my recollection, well here you go:

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I know. It’s crossing into Picasso and Dali territory. So deep.

And yes, there are a BIG number of projects in the works; one of which I’m really excited about is a video series to help anyone with degenerative discs, back pain, and health both inside and out. Make sure to sign up for the mailing list (or subscribe to my YouTube channel) to find out the latest with that once it’s available! :)

Are Fatty Foods Addictive? Do you eat ice cream? Must watch! (VIDEO)

It’s been a while since I’ve posted an update, blog, recipe, other fun-filled reads… BUT, this.

THIS.

Why am I choosing to share this video out of the hundreds of other videos, studies, essays, and research I’ve come across proving the message that is being put across? It’s pretty simple, really.

  1. It’s short enough to get and keep your attention for the whole thing.
  2. It’s JAM-PACKED with legit, clinical studies and information proving the point.
  3. It relates to a common struggle MANY OF YOU have expressed, and are unsure why.
  4. It’s quickly impactful, incredibly relevant, clear & concise…

Basically, it’s just good.

If you watch one 5-minute video this week, or this year… It better be this one. I’ll admit, that may even be including my own videos for you guys! There is a lot explained in this short video that can be a huge eye-opener to many people (which, in turn, will help you MAKE and STICK to your healthy choices):

 

What do you think? Does any of thing ring true to you? If you’ve gotten my Nutritional Cheat Sheet, you will see my notes regarding single foods that are both high in fat and carbohydrates (think ice cream, fried anything – especially sweets, most anything sugary and processed, even peanut butter, to name a few).

Hint: As you know by watching the above video, you want to steer clear of such apparent deliciousness!

Let me know what you think about this beneficial lil’ video of education in the comments below; will this effect your food choices from here on out? Have you experienced any of the side-effects mentioned when it comes to dopamine or satisfaction? Discuss!

P.S. Lots of great updates coming soon including my first exclusive e-book, members-only recipe book, instructional videos, and more! Make sure to sign up to our mailing list for updates and don’t forget to browse around the place! :)

Client Question: Is Protein as Bad as Smoking?!

A few weeks ago, one of my dear clients sent me an email including the link below with the simple question, “What do you think?”:

Diet: Eating Too Much Protein in Middle-Age Could be Harmful. 

A new study suggests that a high protein diet (>1.2g protein per kg of body weight consumed per day) increases the risk of cancer, diabetes, and death among middle-aged adults. Lead author Dr. Valter Longo writes, “We studied simple organisms, mice, and humans, and provide convincing evidence that a high-protein diet – particularly if the proteins are derived from animals – is nearly as bad as smoking for your health.” 
Cell Metabolism, March 2014

This may look familiar, as it’s study that made the mainstream media rounds with attention-grabbing titles such as High Protein Diet “as bad for health as smoking”. Needless to say, it has caused all kinds of Atkins’ followers to question their livelihood; vegans to rejoice in animal-loving union; and straight up concern or confusion in the rest of the public.

Since she wasn’t the first person who asked what my thoughts were (and probably won’t be the last) on this subject, I figured this was a good time to kick off a series of posts where I will share questions that I receive since they seem to be common concerns that are on a LOT of peoples’ minds! So, for the debut of Client Questions, here was my response to the above…

Always be wary of sensationalized statements such as “high protein diets are nearly as bad for your health as smoking” when coming across articles and even studies. Many clinical studies, even peer reviews, have so many facets and layers not included in the media-spread versions… basically making these newsletter and online stories the “highlighted” and attention grabbing versions that get peoples’ attention and quickly :)
In regards to this study in particular (which I happened to look into when someone else asked about it a month or so ago, unsurprisingly, ha!), here are some bullet points to consider:
  • It was actually two studies – a mouse intervention study and an epidemiological study. The only time tumor growth is mentioned or causation is applied is towards the mouse study (due to IGF-1 factor).
  • No participant in the epidemiological study was under the age of 50, and people were divided into 50-65 or 65+ (and actually found high protein diets as beneficial to those over 65 unless they had diabetes)
  • IGF-1, which is a growth hormone in dairy, meats, etc, promotes cell growth. As in, any cell growth. It doesn’t matter if it’s a muscle cell, cancerous cell, or a tumor. It just encourages growth of cells, period.
  • The studies do not consider any of the following: the effect of exercise, intake of fruits and vegetables, which sources of protein, lifestyle (healthy or not), what replaced protein in the low protein groups, effect on weight loss, people younger than 50, etc.

In a nutshell, I would say if a person’s underlying diet is bad… then too high protein could be an issue, within the age group in the study. For all we know, the high protein group could have been eating mainly processed meats or other proven carcinogenic less-than-ideal protein sources to provide such results. Basically, there are many things that were not controlled and that are important to consider in this (and any) study.

A more accurate title or heading for this study in the media (or in general) would be something like: “High protein diets for those between 50-65 years of age may be associated with increased cancer risk.”

Hope that provides some insight for the day!

The Undead Diet: Prepare Yourself For The Zombie Apocalypse

Prepare yourself for the Zombie Apocalypse...
Prepare yourself for the Zombie Apocalypse…

They’re everywhere. Moaning and limping and dragging their undead-selves all around the movies, television, and any other media outlet. Zombies are officially the IT thing lately, trendier than- dare I say it- yoga or going raw. They are the automatic celebrity and don’t even have to bathe, have all their limbs, communicate legibly, or smell particularly fresh.

But, let’s face it, they could use some help in the health and body departments just as much as any other person. They were living people like us at one point, after all. That’s why I took the time to give any future zombies what they deserve: Nutritional guidelines before the Zombie Apocalypse actually hits.

This is a list of the best foods for zombies (before becoming zombies), aka, The Undead Diet:

Aloe Vera Juice: I don’t know if I’ve ever seen a zombie without gruesome cuts, wounds, or missing limbs. Although green juice is the last thing one would be caught consuming, we can make sure to prepare our body for ultimate healing beforehand by drinking at least a quarter cup of Aloe Vera Juice every day. Not only does it encourage digestion and restoration, it has also been shown to help those with anemia by stimulating bone marrow to create blood cells. Win-win for the walking dead!

Hot Chili Peppers:  If there is one area where zombies obviously need help, it’s their skin. Wrinkly, dry, chapped, half fallen off; it’s just never at its best. Hot Chili Peppers offer the most Vitamin C per gram, and Vitamin C is the prime precursor for collagen production which keeps our skin supple, plump, and youthful. Additionally, the capsaicin (element that makes them hot) has been shown to slow and reduce cancerous growth, increase circulation, and increase endorphins to elevate your mood.  In a nutshell, chili-pepper-it-up now if you want to be a happy zombie with envious skin!

Blueberries:  Not only are blueberries full of E, A, C, and B-complex vitamins; but also copper, which acts as an anti-bacterial, and iron, which promotes immunity by raising hemoglobin and oxygen concentration in the blood. Not to mention, the anthocyanins (what makes blueberries blue) provide endless anti-oxidant benefits; from acting as an anti-inflammatory, to protecting the nervous system, to encouraging collagen production and improving eyesight. Take advantage of these tasty little nuggets while they are still on your menu!

Organic Grass-fed Beef: Now, this is a huge staple in The Undead Diet, and it’s important to make sure you get organic and grass-fed. It has the recommended 3:1 ratio of omega 6 to omega 3 fats, which provide endless benefits from internal lubrication to anti-inflammation. It is also up to four times higher in Vitamin E than commercially-raised beef. But the biggest advantages before starting your zombie afterlife come from the abundant iron and protein (particularly, lysine). Lysine plays a huge role in the formation of collagen, which is important for healthy connective tissues and bones. Organic, grass-fed beef is a prime preventative measure to keep your limbs as strong (and attached) as possible!

Carrot Juice: Zombies aren’t huge fans of the sun. Even when they do get some rays, their complexion stays as gray as a gargoyle. Not only does just one cup of carrots provide more than 400% of your daily value for vitamin A, but the beta-carotene also brightens up the skin with a healthy glow if you incorporate it into your diet regularly. By drinking carrot juice, the bioavailability of the beta-carotene is drastically increased and better absorbed in your body. So drink it up and give your pre-undead self some nice color to carry over!

Wild-Caught Salmon: Speaking of skin, salmon is one of the best sources of Omega-3 Fatty Acids, or EFAs, which has been shown to reduce UV-induced damage and wrinkles. Seeing as you’ll be spending most of your days shuffling about aimlessly in the sun, this is a definite necessity. Salmon is also one of the highest foods in zinc, which helps aid against sickness and decay. Basically, the copious benefits of salmon make it a true zombie super food.

Organic Yogurt: You won’t exactly be eating enough greens or drinking enough milk in your walking dead days to keep those bones and teeth strong. Six ounces of this fermented goodness provides over 20% of your daily value in calcium to do just that. Plus, the probiotics will keep your gut flora in check boost cellular immunity. Even better: The yogurt’s live cultures have been shown to lessen tongue-bacteria and sulfide compounds responsible for bad breath… and I think we all know zombies need as much help as possible when it comes to that.

Ginger: Stiff joints seem to come with the territory when crossing over to the other side, and one of the most versatile and delicious ways to alleviate such rigid discomfort is with spicy ginger.  The gastrointestinal benefits of this pungently delicious spice are popular with teas and juicing, but did you know that ginger is also a potent anti-inflammatory that can be used to alleviate arthritic aches and pains? Mince it, grate it, boil it- simply enjoy it! Who’s to say you won’t shuffle a little more gracefully?

Liquid Chlorophyll: Although I’ve never been within close enough distance to know firsthand, word on the street is that zombies smell like, well, death. In comes Liquid Chlorophyll, a detoxifying supplement that acts as a natural deodorizer to the body. It is also a great source of magnesium and cleans your digestive tract of pesticides and toxins. While all the other walking dead mosey around wafting the scent of rotting flesh, this will keep you as fresh and clean as possible from the inside out.

 

There you have it, The Undead Diet.  Brace yourself for the Zombie Apocalypse by adding these nutritious, functional choices into your regime and you’ll be one of the most well put-together Walkers around!

(Hey, even if the movies are just pulling everyone’s chain and it never happens, at least you can still enjoy the benefits of these foods just the same.)


	


		
	

			


		

		









			5 Reasons Detachment Can Save Your Relationship	




	

	
	

				
As originally published on MindBodyGreen


5 Reasons Detachment Can Save Your Relationship









When most people envision the ideal relationship, they think of engulfing, inseparable love. Being “attached at the hip” is typically an early sign that you and your new love share the ever-consuming, romantic high of a Nicholas Sparks novel.






You want to keep learning about each other, acting as sponges to the other’s every word and affection.






So, how in the world can detachment actually strengthen an intensely loving and growing relationship?






Detachment is one of the most important aspects in achieving true, profound fulfillment. Believe it or not, practicing detachment while remaining vulnerable will benefit you in remarkable ways.






Here are some of the ways detachment can help you: 






1. You’ll worry less. 




Worry can be seen as somewhat of a wasteful emotion, similar to fear. Both are negative, anxious feelings attached to thoughts that do not exist because they have not yet occurred. Why waste your precious mental energy on something that hasn’t even happened yet? If you worry because of past experiences, remind yourself that this (and every moment from now on) is a brand new, unrelated experience. Learn from the past, but don’t allow it to hinder your future. Detach yourself from any fear or worry, express gratitude for the present, and watch your tension and anxiety fall away.






2. You’ll accept more. 




When you detach yourself from “what should be” or “what could be” and focus on what is, you open a whole new door into the splendor of acceptance. Take a moment to acknowledge what you hope for the future, and then release the thought into the universe. Have faith in the direction that your life (and your love) will go. Simply remember: What will be, will be… and no amount of dwelling will change that.






3. You’ll have increased productivity. 




With less time spent on burdensome thoughts or tasks, it leaves more time to live your life (and savor your love). When the mind is swirling with what-ifs and worry, it takes away from enjoying this very moment. It’s amazing how much time is lost on “shoulda-coulda” thoughts. Realize when these thoughts begin to consume your mind and ask yourself, how is this affecting me in this very instant? How is this affecting my relationship? Can I be doing something else right now to benefit myself?






You will see that by allowing your mind to drown in too much thought, you are only wasting the time you have. Stop brooding and start living. You will thank yourself later.






4. You’ll achieve peace of mind. 




The instant you recognize what detachment really means and how it feels to practice it in your daily life, it will feel like a huge breath of fresh air. You will feel empowered, enlightened, and grateful. The beautiful thing about this is how it can change your life: Purely by redirecting the thoughts in your mind from obsessive and concerning, to appreciative and blissful. Your face will shine and you will be more pleasurable to be around… And who doesn’t want to be in love with someone who exudes love and inner peace?






5. Experience more love.




I deeply believe in the Oxygen-Mask Theory in all aspects of life: you must truly love and accept yourself first, and know you are deserving of it, in order to provide your best self in any relationship with anyone else. Otherwise, you are not only being unfair to yourself, but unfair to your counterpart. Just as your sweetheart deserves to be happy and unconditionally loved, so do you. Remind yourself of that every day.






Detaching ourselves from certain emotions, especially those intensified within a romantic relationship, becomes much easier once you realize that emotions are only temporary. Life is a series of change; this includes the change of your significant other from who he (or she) is now, to whom he or she will be in ten years.






Circumstances are temporary, frustration during difficult times is temporary, and even expectations are temporary. Unconditional love and acceptance are the only worthwhile constants. Choose to focus on the constants and detach from ever-changing emotions, and see your love life (or even single life) flourish more than ever before.

	


		
	

			


		

		









			Nostalgic “Nutritional” Ads	




	

	
	

				
Brace yourself. These are some vintage ads from back in the day (which, by the way, I’m sure quite a few moms took in as valid advice).


 


Ummmm… What?


I especially love their advice in the box. This must have been pre-ADHD days.


Would love to have met the Nutrition Professional behind this one!


Oh sweet Moses……


Have to love the sexual innuendo they mixed in for safekeeping. Heyo Sugar!


Seriously, 7up?


 


It may seem surprising to see such blatantly misleading ads, but this really wasn’t that long ago. And even more interesting? Many don’t realize that marketing and advertising still play the same game today.


More recently, this commercial glorifying corn syrup and high fructose corn syrup has come out (and here is just one study showing the actuality of it).


That commercial is just one modern day version of the ads above, which proves the point that it is always up to us as the consumer to educate ourselves on what is best for us and our family, nutritionally and otherwise. Depending on ads, propaganda, and trends, is basically just depending on a company’s financial goals more than your own well-being. And that’s not blaming the public, whatsoever. I like to think the companies and higher-ups behind these messages TO the public would know better… and either they truly don’t (in which case they should probably hire some more knowledgeable nutrition scientists and wellness consultants, hint hint)… Or, and unfortunately this is probably the winner, financial gain holds precedence over any concern for overall community well-being.


This is why it is so important to not only educate yourself, but take the minimal effort to be aware. Be aware of who is providing or funding the ads you read and commercials you watch. For example, the commercial shared in the link above was made by the Corn Refiners Association (CRA). The ads above were made by Sugar Information, Inc., and the Soda Pop Board of America. These corporations are, obviously, biased of the products they provide.


So, to sum it up, here are some easy tips to keep in mind:


    

  • It’s okay to be skeptical of advertising and marketing, especially in the food world (and this is coming from an admittedly naive, anti-skeptic)!
    • 

  • Educate yourself.
    • 

  • The less biased the source of a claim is, the more likely you can trust it.
    • 

  • When in doubt, just go back to simplicity: turn off the TV and computer, calm your mind of all external influences and sources, and stick to eating (and feeding your family) fresh, unprocessed foods like good ol’ fruits and veggies.
    • 



 


 


 


 

	


		
	

			


		

		









			Why are Americans obese?	




	

	
	

				
I came across this graphic courtesy of MindBodyGreen. It’s pretty self-explanatory and is a great eye-opener for those who may not realize the huge portions that our country has grown to have… and see as regular portions. 


 




Sigh. America.


 


Take a look, how do YOU think we can take cues from other nations and go back to our former, regularly-sized meals?




 


 

	


		
	

			


		

		









			Is there a nutrition plan for binge eating?	




	

	
	

				
I was recently sent an email asking this question. It was the third time in two weeks the topic of binge eating has come up, with someone seeking advice on how to overcome it through means of a proper nutrition plan. I am sharing my response because I have the feeling it will be relevant to many people out there who find themselves asking the same question (or even those who have not become aware of the existence and severity of binge eating).


 


       Binge eating is more neurological than actually food-based. I can recommend the book Crave by Cynthia Bulik, which is a very good read to help understand that subject more. Binging is an eating disorder just like the most common ones, except not as recognized (even though it actually is the most abundant form of disorder in men and women). Surprisingly to most, it is even INCREDIBLY common with competitors and professionals in the fitness world. Many times, people with eating disorders think they have overcome it when, in actuality, they transfer to a different form of obsession with food.




       From what I’ve noticed, binge eating is a result of too much restriction. You shouldn’t focus on restriction in your diet, but more on what you CAN have. Practicing mindful eating is important. Focus on the food you are eating, its taste, and how it actually nourishes the body instead of counting calories, being preoccupied with what you cannot eat, and worrying about numbers. Avoid keeping binge triggers in your home, mindless snacking in front of a TV or computer, and pay attention to emotional triggers that set off binge eating. Keeping busy in general helps, as does setting a time where you stop eating for the day (7pm for example). I’d also focus on eating whole, real, organic foods and cutting out anything synthetic or genetically altered- especially “sugar free” foods where the sugar has been replaced with a substitute like aspartame, saccharin, or sucralose. Such foods can possibly manipulate hormones and insulin levels, which can result in the body feeling deprived.. which only leads to more binge eating.


       When you are craving anything, always stop and ask yourself if you are actually HUNGRY, or just mentally craving it. Learn to pay attention to your body and gauge physiological hunger vs a mental craving. If you restrict yourself all day and come home at night famished, you’re basically setting yourself up for disaster. Sometimes cravings are due to your body actually needing a certain nutrient, but just remember that for the most part, the brunt of binge eating is purely neurological.


       If you say you “cannot” eat foods, I assume it’s because of an allergy or other medically-related reason. If you are saying you cannot because they trigger binge eating, then I assume you restrict your diet and exclude these foods – which you actually enjoy – only to have it bite you in the butt as soon as you are home, by yourself, finishing a full package of it. You can assure it’s mental and not an actually nutritional craving by adding a little extra complex carbohydrate and fat to each meal throughout the day (sweet potato + coconut or almond butter, quinoa + avocado). It’s been my experience that doing this helps immensely with craving and binging because you are supplying your body with the right nutrition to stabilize insulin levels and avoid any blood sugar crash… which leads to binge eating.


       All in all, it is just important to know that any disordered eating or unhealthy relationship with food stems from an emotional place and has nothing to actually do with the food at hand. Food just acts as the outlet since all we truly have control over is what we feed our bodies. Binge eating should be considered just as serious as anorexia or bulimia because it can be just as harmful to the body (and your mental state).


       If exercise is important to you, even 10-15 minutes a day of a fully body-weight workout is doable no matter what your schedule may be. Nutrition is the forefront, but staying active is a vital supplement to maintaining optimal health.


       I hope this helped. I would be more than happy to help you with a personalized health plan like you asked. I just like to make anyone aware that, although education through a meal plan is a great catalyst, it is not a cure-all in such situations. I would rather bring awareness to that than simply supply you with a quick-fix service. I do highly suggest that you read that book and look into the practice of mindful eating. I could suggest a licensed counseling specialist in disordered eating if you think you may benefit from that venue, as well.