Calories Are Not Equal!

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from Men’s Health…

I remember going to my first nutrition class at Penn State.

I was eager to jump right in since that was what I was there for, but had to wait until some of those darn pre req classes were out of the way.

I walked in day 1. Liz Evans was our professor. And she certainly didn’t look like the people I saw in the pages of the magazines I was getting all my information from up until this point. Hey, you have to start somewhere.

Anyhow, after going over the syllabus, “one of the most important lessons in nutrition — in the entire course,” Liz said, “is that all calories are equal. Nutrition, health and weight loss are really simple” she continued “Calories in equal calories out, your weight is stable. Calories out are more than calories in, you lose. If calories in are more than calories out, you gain weight.”

Like all the other students, I was writing as quickly as I could.

And this message continued. Through my masters and into my PhD, where my research focus was on teaching people how to lose weight permanently.

But it was then that I started to question things a bit more.

REALLY? Are all calories the same?

It didn’t make sense to me. You see from a law of thermodynamics, it does make sense. If you walk for 1 mile you burn 100 calories. If you eat 100 calories worth of food, you’ve essentially created a “wash.” Nothing gained. Nothing lost if we’re solely looking at this with regards to body weight.

But what if you compare extremes?

1 pound of sugar = 1,540 calories

~26 apples = 1,540 calories

Same calories. But do you think the quality of 1 lb of sugar and 26 apples is the same? Of course not…aside from the laundry list of nutrition problems eating a days worth of calories from just sugar would cause (nutrient deficiencies, scurvy, tooth decay, etc), how do you think the person eating the 1 pound of sugar would look, feel and perform after she did so? Of course 26 apples isn’t the ideal “diet” either, but you get the point.

It’s kind of like the saying, a pound of bricks is the same weight as a pound of feathers. Sure, they weigh the same … but there are certainly different qualities between them, even though the scale may read the same.

So as we started to look into this more on our own, with our own clients at Mohr Results, and with our own writing & research … we changed our tune and go against the grain of mainstream nutrition to instead give this message:

QUALITY of the diet is more important than QUANTITY of the diet.

Of COURSE calories still do matter.

But quality is crucial to permanent success. And it made us even happier when we read a recent study by researchers at Harvard University confirming our point of how the quality of the diet — above and beyond just quantity — can help with fat loss.

The study certainly wasn’t the final word — and definitely had limitations — it wasn’t a “cause and effect” study, but rather a correlation study that asked over 120,000 healthy, well educated men and women about their dietary habits every 2 years for a total of between 12 and 20 years.

They then teased out some of the food items that were associated with weight loss or weight gain among the subjects.

First, as a whole, they found that the average participant gained about 0.5 kg (1.1 lb) per year. Who cares, right? It’s JUST 1 lb. The problem … year after year after year … that 1 lb adds up and people never lose it and long term it’s more and more dangerous.

The question, then, is what foods did they find contributed to the weight loss vs. those that contributed to weight gain?

Weight Loss:

Veggies
Fruits
Nuts
Whole grain foods
Weight Gain:

Sugar sweetened drinks
Processed meats
Potatoes
Interesting, huh?

Again, we’re certainly not saying there aren’t limitations to this study or this type of correlation study, but there were some interesting findings to consider. The take home points from the authors were to not focus so heavily on calories and rather look at the quality — limit processed or refined carbohydrates and focus instead on veggies, fruits, and healthier food options … even if they are higher in calories (like nuts). Basically a lot of this boils down to how these foods affect the hormones in our body – namely, insulin, a powerful storage hormone.

Again, it’s not just how much you eat, but WHAT you eat.

Just as an aside, we also don’t think potatoes are a “devil” food — we do think the ways people eat them (such as French fries) are. Again, take this data with a grain of salt.

At the end of the day, though, we want you to focus on overall diet QUALITY … our message remains the same. Lots of veggies and fruits, nuts, healthy fats, lean protein and some whole grains.

Pretty basic. But very effective.

Read more at Men’s Health: http://blogs.menshealth.com/bellyoff-nutritionist/nutritionists-are-lying-to-you-calories-arent-equal/2012/11/05/#ixzz2NstZ7VCx

Dinner Tonight

Tonight, I’m fixing butternut squash. I’m cooking it in the crockpot. Simply put 2 cups of water in the crockpot, poked some holes in the squash skin and will cook on high for 4 1/2 hrs.

I’ll then stir fry onions, red pepper, zucchini, and purple potatoes.

I might fix quinoa on the side.

I’ll combine them all for a good vegetarian supper.

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Four Ways that Diet Helps Preserve Muscle

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Published on January 24th, 2013

Those toned abs, pecs, and quads didn’t come easy. You put hard work into them week in and week out at the gym—all those sets of crunches, presses, and painful squats! Now you’re getting older and you might be noticing that it’s tough to hold on to that hard-fought muscle.

You might also know that preserving muscle is critical to maintain your health. Muscle doesn’t just look good, but plays a large role in maintaining the strength of your bones, keeping your immune system functioning optimally, and supporting your cardiovascular health.

When should you start worrying about age-related muscle loss, or sarcopenia? For most people, muscle mass peaks sometime around age 30. From age 30 to 60, the average adult may lose about half a pound of muscle per year while simultaneously gaining about one pound of fat. This lack of muscle strength combined with an accumulation of body fat comes with increased risk of chronic disease, as well as an increased risk of frailty, fracture, injury, and even death.

What can you do to make the most of your effort in the gym? Nutrition is essential to preserving muscle with age, according to a new scientific review published by the International Osteoporosis Foundation Working Group (IOF). The group incorporated evidence from studies around the world and identified the following four ways that dietary components can assist both older and younger adults to help slow muscle loss with age:

Protein: Apart from resistance exercise, protein in the diet may be the most important way to preserve muscle. But, according to the authors, the protein amounts typically recommended may not be enough to optimize muscle and bone health. The type of protein matters, too—whey protein has consistently shown to be best for young and old adults who want to hang on to muscle.

Vitamin D: Mounting evidence suggests vitamin D plays a role in the development and maintenance of muscle mass and function. Getting adequate amounts can depend on regular exposure to the sun’s UVB rays—difficult during the winter months in North America— and through supplementation. Elderly adults are especially at risk of getting insufficient amounts of vitamin D for bone and muscle health.

Vitamin B12 and/or folic acid: Emerging data are showing that these two nutrients play a critical part in improving muscle function and strength.

Eat enough fruits and vegetables while avoiding processed meats and cereal grains: The high dietary intake of processed meats and cereal grains and a low intake of fruits and vegetables can contribute to a greater dietary acid load, which can produce a negative effect on bone metabolism.

How to make preserving muscle easier? Look to Isagenix for keeping you covered on meeting the evidence-based recommendations mentioned in the review.

Reference: Mithal A, Bonjour JP, Boonen S et al. Impact of nutrition on muscle mass, strength, and performance in older adults. Osteoporos Int 2012.

http://www.isagenixhealth.net/blog/2013/01/24/four-ways-that-diet-help-preserve-muscle/

51 Foods You SHOULD Be Eating

April 2nd, 2012

We recently wrote a blog called the 10 Commandments of Fat Loss — and it got a lot of attention …
It was reposted all over the place and in fact, a magazine editor called me asking to use it on their blog too.
And I wondered — why? I’m honored that such a simple, yet important post can get that much attention. But I asked one of the editors. Why THIS post in particular?

His answer? “When most people, including our magazine, talk about fat loss — it’s always about deprivation. Your blog post was actually 10 things you SHOULD do, though, when trying to change your body.”
Interesting.

Almost like the placebo effect, when you give someone something (even if there’s zero active ingredients) they get better. It’s all in the mind. Amazingly, there are even data where people go under the knife … yet the surgeons do NOTHING outside of a faux surgery, yet the people report being better after the fact and one study I’m thinking about had people with arthritis hopping around and not feeling a bit of pain 2 years after their “faux” surgery.

In their mind, a positive change happened and they got better. Apply that to nutrition now. Positive changes in the diet — or even the idea of being told to ADD things to the diet vs. decrease — will have a positive result on the final outcome.

That being said, incorporate some or most of these 51 foods more consistently and you’ll be better off. Even better, for every great food you add from this list, replace a junky alternative.

51 Foods You SHOULD Be Eating

Spinach
Wild salmon (fresh and/or canned)
Blueberries
Raspberries
Swiss chard
Quinoa
Rolled oats
Pistachios
Barramundi (often called “the sustainable sea bass”) can be found in the frozen section of Whole Foods & has half the calories, yet equal omega 3′s to coho salmon)
Plain Greek yogurt
Apples
Red bell peppers
Yellow bell peppers
Orange bell peppers
Lean red meat (we prefer grass fed beef)
Whole eggs
Blackberries
Almonds
Sardines
Carrots
Black tea
Green tea
Pink grapefruit
Turmeric
Kale
Cauliflower
Red grapes
Nut butters (peanut butter, almond butter, cashew butter, etc)
Coconut (either fresh, where you crack the shell or unsweetened, shredded)
Strawberries
Avocados
Tomatoes (raw and cooked as both have unique benefits)
Pumpkin (we often add canned, unsweetened 100% pure pumpkin to our smoothies)
Unsweetened, raw cocoa powder or cocoa nibs (we also often add to smoothies or Greek yogurt)
Pineapple
Sweet potatoes or yams (technically not the same, yet they’re often used interchangeably)
Beans (black, kidney, chick peas, red beans, etc)
Lentils
Garlic
Broccoli
Red and green cabbage
Onions
Dark Cherries
Cinnamon
Oat bran
Beets
Barley
Mushrooms (all types)
Canola and olive oils (replace other less healthy fats with these, don’t simply add these to the diet)
Farro (a whole grain that’s super high in fiber)
Coffee (without sugar, cream and everything else)

Wow, there you have it – 51 of our favorite foods (and beverages). Is this comprehensive of every single food that’s amazing for you? Of course not. But it is a pretty solid list of fantastic foods. Variety is the key and quality is the key.

Aim for 1 ingredients foods when you eat (vs. processed options with many ingredients you can’t pronounce) and you’ll be much better off.

Did we forget any of your favorites?

Read more at Men’s Health: http://blogs.menshealth.com/bellyoff-nutritionist/51-foods-you-should-be-eating/2012/04/02/#ixzz2Iz5HyeMQ