Whole Foods - The Importance Of

It's evident we're a society of convenience.  As if 'yesterday' weren't soon enough, we want it now! Those yesteryear's of spending the day cooking in the kitchen and sitting down to a family meal around the dinner table have become a thing of the past.  It's sad really, because those are some of my fondest childhood memories.  Maybe they seemed to be 'good' because we were rather ignorant of food nutrients back then.  Cholesterol, what was that?
Times have certainly changed, and we now have no excuse of not being an informed people, however, most of us are still clinging to the ignorance, perhaps because some of us just never bothered to look at food labels to read what we were getting.
In 1990, the Nutrition Labeling and Education Act was passed, and this law is what began to guide Americans to become educated and more in charge of their own health.  No longer were you 'left in the dark' about ingredients in the foods you were purchasing. 
Because the field of nutrition is ever changing, it can become overwhelming and complicated to try to keep up with it.  One day you hear something is bad for you, the next day, not so. 
Grocery store shelves are loaded with processed junk.  It's convenient, so we buy it.  Fresh has gotten lost in the mix.  We tend to flock to the center of the store when we should be shopping the perimeter where the better food choices reside.  Whole foods are advancing in popularity as health issues are gaining more 'air time' on the news.  Diseases such as diabetes, high cholesterol, and cancer are rampant.  We need to realize what we eat directly connects to disease in our bodies.  It is necessary to radically change our diets to what our bodies need, not what is convenient.  Our lives are filled with running here and there, and we just don't slow down...our food choices reflect that, and it has got to change, or we will continue to see an increase in nutrition related disease and illness.  We are a society of food abundance, yet we are malnourished.  We must reverse this trend!
Even our supplements, which have gained popularity over the past couple of decades are lacking.  We buy something off the shelf without knowing if it is complete, just hoping it will cover our nutritional deficiencies.  Let me tell you, I'm starting to learn that since I took my nutrition course back in the early 90's, a lot has changed in the supplement world.  The majority of supplements on the market are just fractions of vitamins, not complete complexes like those found in whole foods.  So where we think we are making up for deficiencies, we are actually adding to them!  Perhaps you may think all is well now...but on down the line you may find out different...then you have something to deal with and turning it around may not be a possibility.
I will be writing many more blogs about whole foods and supplements, as it is very important for our health.  Not only for us, but for our furry companions as well.  Please check out my other blog regarding canine health and nutrition at: http://canineadvocateinindy.blogspot.com
It's the 21st Century...we are very technologically advanced, we should also be very educated and in charge of our own health...nobody else can do it for you.

Learning The Basics About Protein

As published in the Flyer March 31, 1997

There are two types of protein; the kind found in animal products and those found in vegetable foods.  The RDA for the average size adult is about 50 grams.
Many studies have been conducted on the affects of these proteins in relation to heart disease and certain types of cancer.  Red meats are high in protein, but are also a large contributor of fat, especially the saturated kind, which in turn affects cholesterol levels in the blood.  A good reason to consider meatless alternatives is that soybeans, legumes and tofu offer excellent protein content without all the 'bad' fat.
One (1) cup on legumes contains 13 grams of protein and 1 gram of fat (about .3 of it saturated)  A typical serving of red meat, about 4 ounces, contains 28 grams of protein with 24 grams of fat attached to it (almost 10 of them saturated!)
There is a lot of misinformation around about protein in the diet.  It seems a high-protein diet is almost the 'in' thing to do.  Be careful, practice moderation on protein consumption as high protein intake can present health risks.  Too much protein in the diet ranks up there with too much fat and sodium in our diets.
So, how much protein should you be getting? Use the following calculations to determine your correct range: take your current body weight and convert it to kilograms (pounds divided by 2.2 equals kilograms), multiply kilograms by 0.8 to get your RDA in grams per day.  Males 18 years old and younger, multiply by 0.9.
Protein can be found in varying amounts in legumes, nuts, whole grains, vegetables, eggs and milk products.
Remember, more is not better when it comes to protein.  Balance the foods in your diet, add variety, practice moderation and drink plenty of clear water every day.

Don't Overlook the Importance of Aerobic Exercise

Make sure when you set up an exercise program that you include aerobics in the mix...it's very important.  It will warm up your muscles and increase your heart rate, preparing you for the rest of your workout.
There are many options you can chose from that will fit in with your personal schedule and physical ability.  Walking, running, elliptical, tread mill, stair step.  I really like the elliptical, as it really burns the calories in a shorter period of time.
Leslie Sansone has a great selection of in-home walking DVD's.  I've used them for many years.  These are particularly good for slimming up your legs and providing overall fat loss.
It doesn't require an hour to reap rewards from aerobic exercise.  You can warm up in 10 minutes, you can burn calories and get a good exercise in 20 minutes.
If you are not interested in lifting weights, that's ok.  The great thing about exercise is, it is very versatile.  Do what works best for you...just keep it going so you get results.  I think some people give up too soon.  Be patient.
Also, don't forget to stretch and cool down at the end of your exercise, so you can bring your heart rate back down to a resting point.
Know that each time you choose to exercise, you do something that is healthy for your body.  Keep it up, and you won't be disappointed.

Protein Shake

I love the EatSmart total nutrition shake that iSatori has.  My favorite is the Strawberry Cheesecake.  I use a scoop of it after a workout....put in blender with about 6 oz. whole milk (I prefer organic), you can add ice, some frozen blueberries or frozen banana, blend, pour, enjoy!
Check out their website listed on my favorite websites on this blog and view all the flavors of this shake they have and other supplements they have available.

A Quick Word About Carbs and Proteins

I will definitely be blogging more about carbohydrates (carbs) and protein.
Please check out my suggested reading and my favorite websites.  I just added Arrowhead Mills.  Their products are great! They're organic...they're good food...especially before a workout.  I like the Kamut Puffs...a bowl before a workout gives me fuel for the workout...then a protein drink/shake afterwards. (You don't want to eat a lot of food before working out, because your body will be putting its energy toward digestion...eat something light about an hour before your workout). I will add a link to one of my favorite protein powders with some suggestions for preparing.
Just remember, carbs before, for fuel...protein after to help repair muscles.

Counter-Top Push Ups

This is one of my favorite exercises...I struggle with the traditional floor push-ups, and this one seems to be just as effective.
As the name of the exercise states, you can do these by leaning with your hands on a counter-top (I actually stand in front of the kitchen sink).
Place your hands about shoulder width apart on the counter with your elbows facing outward. (Your fingers will be facing each other).  Stand far enough away from the counter that your arms are straight, you will be 'leaning' on the counter-top.  Place your feet about hip width apart.  Inhale, contract abdominal muscles and lean toward the counter-top, just as if you were doing a push up from the floor.  Lean far enough that your elbows push out to a 90 degree angle.  Exhale and push yourself back.  I repeat these about 15 times and do two sets.  By having your elbows facing out, you will really feel the pull in your muscles across the top of your chest.  You can also perform push ups similar to this using a Smith Machine.

Using Your Body Weight To Do Exercises

There are many exercises you can do using your own body weight as resistance.  One of these is the Body Weight Stationary Lunge.
This is especially good for persons new to doing lunge exercises....as the lunge is a very versatile exercise, in that you can lunge forward, sideways and backwards.  This particular one focuses on lunging forward.   This exercise works hip extensors...the glutes, hamstrings and hip adductors, and also the knee extensors...the quadriceps.
Position legs in a lunge position with the lead leg far enough out to allow for desired range of motion (legs will resemble a 'V' shape).  Keep back in proper alignment and straighten the back knee and lean forward.  Placing each hand on the side of your hip, inhale and allow the trunk to come forward and down until you feel a good stretch down the back of leg muscles.  Only lean forward a far as is comfortable for you.  Make sure to keep the forward knee aligned straight with the toes, and keep the trunk aligned with the back leg.  Hold, and slowly begin to exhale and press your body back up to the starting position. Repeat on each leg for as many repetitions/sets as you are able.  You can alternate legs or do them all on one side at one time...you chose which works best for you.
This exercise does not require any special equipment to perform, however, if you have the availability of a step board (used in aerobics), you can tilt the board by placing the supports on just one side.  This will add extra resistance and make the exercise a little more difficult.
Remember to always check with your doctor before beginning a new exercise program, and always use slow and in controlled motions so you do not hurt your muscles.  Warm up and cool down, and drink plenty of water to stay properly hydrated.