Easy Quick Breakfast Ideas

Today was my first day of class of my sophomore year of high school, and already I have been hearing of people skipping breakfast or just eating a banana and thinking that is enough. Breakfast is the most important meal of the day because how you start the day will define how the rest of your day goes! Especially in college, there isn't any time in between breakfast and lunch to refuel, so you need to eat a nice nutritious breakfast to hold you over for about four hours.

What you want in a breakfast is protein! Protein keeps you feeling satisfied for longer, so the more protein in your breakfast, the longer you can go before needing to put a morsel of food in your mouth.

You also want to add some type of carbohydrate to give you body quick energy so you can go to class with a clear mind and pay attention well!

Some good options are:

• Instant Oatmeal! Get plain instant oats and add your own flavors. Oatmeal doesn't have much protein so I like to add a scoop of an organic brown rice protein powder (you can use whey if you aren't lactose intolerant) that is vanilla flavored. Instant flavor! Also, sometimes, I like to use almond milk instead of water for a bit more of a wholesome taste.
• Kashi Cereals! My favorite is Kashi Go Lean Crunch! Not going to lie, the carbohydrates and the sugars are a bit high on this (39g and 13g respectively), but it has as much protein than an egg and 32% of your daily allowance of fiber, which is great! Again, I pair about 1/2 cup of this with 1/2 cup of almond milk (unsweetened).
• Luna Protein Bar and a Fruit! Luna protein bars are a great excuse for a granola/protein bar. Depending on the flavor you get, the caloric value differs, but it has your carbohydrates and proteins to get you through your morning classes. Because they are only around 170-190 calories a bar, I like to pair it with an apple or orange to get more energy!
• Boiled Eggs and fresh vegetables! This one sounds weird, but trust me! You can buy pre-made boiled eggs at most supermarkets and keep them in your refrigerator. Borrow (*wink wink*) a salt shaker from the dining hall if you don't like plain eggs and you have a VERY quick breakfast. I ate this yesterday with some carrots (weird, but it was the vegetable I bought this weekend) and found it keeping me satisfied all morning!
• Fruits and Nut Butters! All-natural almond/peanut/sunflower seed butters are a great source of protein (and fats!). Pairing 1-2 Tbsp with 1-2 fruits of your choice (bananas, apples, etc), you will feel so ready for class!

Don't think that in order to eat breakfast that you have to go to the dining hall! I have given you 5 (whoa, there's 5 school days!) different ways to spice up your morning and get yourself energized and ready to go for school. You have no more excuses...eat breakfast!

Avoiding the Freshman 15

The scariest thing for someone going into college is gaining weight. It's the myth that everyone is scared to death of. Of course, I was scared of it and made sure that it didn't happen to me. I ended up becoming even healthier than I was back home, which gives me the opportunity to give you guys tips to keep the weight off.

• Walk to class! This is especially true if you go to a big school! The shuttle may be easier, but the walking will give you extra calories burned!
• Keep healthy snacks in your room! Instead of buying ramen, candy, oreos, and the like, buy almonds, walnuts, fruits, and instant oatmeal. By making it a task to go get unhealthy food, you are less like to eat unhealthy!
• Limit the alcohol! Remember, as a freshman you are technically underaged. But of course, college is about freedom and independence and many frats obviously don't check IDs, so drinking is going to become a lifestyle for some people. Unfortunately, it packs on the calories. If you are going to drink, try to limit to the equivalent of 3 beers (1.5 solo cups) ONCE a week (pick Thursday, Friday, OR Saturday).
• Mix n Match in the dining hall! Buffet style food can be your best friend or your worse nightmare. For most freshman, it's your worse nightmare. Forget the pizza and burger bar, go straight for the lean protein and veggies. For lunch, I love making a salad at the salad bar with spinach, mushrooms, cucumbers, chicken/tofu/beans, and oil and vinegar for dressing! For dinner, I love steamed/roasted vegetables and some type of lean protein (chicken or turkey or tempeh!).
• Reusable water bottles! Whether you get a nalgene or a camelbak, you need water with you at all times! Not only is it important to keep you hydrated, but it can keep off the feeling of hunger during class so you don't go for the vending machines. Try to drink about half of your weight in ounces! (Example: 140 lbs / 2 = 70 ounces of water per day)

In the next few days, I'll post a grocery list and some breakfast, lunch, dinner, and snack ideas as well!

Are You Exercising Enough?

I see so many people ask this to fitness experts in every form possible. Now, there isn't a wrong amount or a right amount, but here is what you should know to tailor your exercise regimen so that you feel you are exercising enough.

• Every bit of exercise helps!

Even if it's just 10 minutes, any type of physical activity helps.

•  More is always better.

If you can put in 20 minutes one day instead of 10, then please do so! You'll feel better about yourself, and your helping your body feel great!

Moving just a little bit can cause some serious health boosts and help prevent many diseases, so if you can't commit to 2 hours a day for 6 days of the week, don't worry about it!

Get out there and move!

Dieting: 8 Hormones You Should Be Aware Of

When people think of the word diet, they think of losing weight. That weight can come from anywhere: fat, muscles, or water. Whenever people say that want to lose a little bit of weight, I always get discouraged because to be able to keep off the weight, you have to lose the pounds in a way that will speed up your metabolism. By creating a faster metabolism, you are ensuring that you keep that weight off and continue to live healthily. In order to create a faster metabolism, you must lose fat when you lose weight. Not water weight. DEFINITELY NOT muscles. 

Why do you want to lose fat? By losing fat, you are not only creating a faster metabolism, but you are also creating the lean, sculpted, and toned look everyone wants. By losing water weight, you are just asking to regain the weight even faster than you lost it. And by losing muscle, you get the "skinny fat" look. And who wants that?

Your metabolism is linked to the hormones in your body. More of a certain hormone can slow or speed up your metabolism causing fat gain or fat loss. There are 8 different hormones everyone should be aware of when choosing their food choices, so that we are always trying to speed up our metabolism.

1. Adrenaline. We all know what adrenaline is. It's the hormone that gives you that heart-pumping, anxious yet excited, nervous feel before something big happens. Adrenaline signals the body to start burning fuel, and if testosterone and human growth hormone (HGH) are triggered, that fuel can be fat. But, if insulin and leptin are triggered or high in content, adrenaline signals the body to start burning sugar (we don't want that).
2. Cortisol. You have probably heard of cortisol. It's the hormone that can make you gain weight, and all other sorts of things. And for good reason. In the presence of high insulin and low testosterone and HGH, cortisol will signal your body to store fat and burn muscle (yikes!). BUT, if cortisol is released with high amounts of testosteron and HGH, it will block muscle burning and enhance fat burning.
3. Ghrelin. This is the hormone that makes the gurgling noise when you're hungry. It tells your body on a moment to moment basis how hungry it is. When there is a lot of ghrelin, your stomach is growling and you're hungry. If there is a low level of ghrelin, you feel full and satisfied. By eating protein and fiber, you can keep those ghrelin levels down!
4. Leptin. This is another hormone that tells your body if you are hungry by gauging your energy levels on a day to day basis. If you become leptin resistant, you will keep eating as if you are starving (hence how some people become morbidly obese). So, you want to keep those leptin levels steady so that your body knows when to stop eating and start burning.
5. Glucagon. This is the Jekyll to insulin's Hyde. It makes you burn fat! It works in the liver to help regulate sugar and fat usage. How do you get more glucagon? Protein stimulates glucagon, so eat more of it! This is why a lot of fitness/nutrition experts say to eat protein with every meal!
6. Insulin. Oh, the Hyde to Glucagon's Jekyll. Insulin helps you store fat (sad day). With a high level of insulin, any extra calories in the body is immediately stored as fat. This is why the Glycemic Index became so important. Foods with high GI spike your insulin levels, making your body store it as fat. Foods with lower GI keep your insulin levels steady, so no fat storing occurs.
7. (& 8)Testosterone and HGH. These two are the building and burning hormones. They assist with cortisol and adrenaline to burn fat instead of store it.

Now that you know the hormones you need to keep in check, here is a summary of what to remember:

To BURN FAT, keep your glucagon and HGH levels high while maintaining low levels of cortisol, leptin, and insulin.

How do you do this? 

Up protein, eat foods lower on the glycemic index, and LISTEN TO YOUR BODY so you know when you are full, satisfied, and hungry!

Should You Go Organic?

A tip from me to you <3

Self-Esteem: BOOSTED. Positive Self-Talk Time!

Did you know that the way you think about yourself can have a HUGE effect on your physical appearance? Well, researchers have showed that thinking of yourself as fat can lead to obesity later in life, especially if you are just average. And trust me, it happened to me once. I thought I was fat (when really I was perfectly average) and ended up gaining 10 pounds! (Don't worry, I lost it QUICKLY).

The perception of being fat is a psychosocial stress factor that is associated with gaining weight in the waist area. This can cause people to start skipping meals because for some reason people think that is the best way to lose weight. Hate it break it to you, but it is NOT. That is just a way to slow down your metabolism so that when you don't skip a meal, you gain even more weight.

To start thinking about yourself positively so that weight gain does not occur, I have developed a few steps here. These are going to be your positive affirmations that you must chant to yourself everyday.

1. Think of the way you want to look like/feel like.
2. Start by writing down "I am." These are two very powerful words in our brain because they trigger so many responses.
3. Write out what you want to look like/feel like as if you already look/feel that way. For example, "I am at an acceptable weight."
4. Next, add in an adverb with a positive connotation (or just a positive word). So, now the sentence is "I am happily at an acceptable weight."

BOOM. Write out this/these affirmation(s) (however many you want) on some flashcards or on a piece of paper and keep them somewhere you always will see them. You can keep them at your dresser, kitchen table, night stand, wherever! Make sure you read them to yourself every morning when you wake up. I also recommend reading them to yourself before you go to sleep!

The more content you are with yourself, the more likely you will reach you goals, so go positive self-talk yourself into success! (how much more cheesy could I get with that?)

Carbohydrates: Who? What? Where? When? Why? How?

Carbohydrates get a bad mark in weight loss. Since it is the primary source of energy for the body, a lot of people think that low-carb/no-carb diets are how you can trick your body into taking the fat storage as its primary source of energy.

Yes, there is some truth to that. But also, there is no reason to resort to low-carb because your body does need carbohydrates to function. So, let's go through the basics of carbohydrates.

*NOTE: If your doctor/dietitian has told you otherwise, please use their opinion over mine. This is for healthy adults, so those who may have had surgery or other health problems may not be able to follow this.

Who is carbohydrates for? Everyone. Just like protein, we need it to survive.

What are carbohydrates? Carbohydrates are an organic compound (meaning they only contain Carbon, Oxygen, and Hydrogen) in the form Cm(H2O)n. The simplest form of a carb is called a monosaccharide. Two monosaccharides are called disaccharides. These are what we usually hear about: lactose, sucrose, glucose, fructose, etc. 

Where do we get carbohydrates from? We get carbs from 4 different foods: starches, beans, fruits, and vegetables. Beans, fruits, and vegetables are always your good carbs (beans also have protein). Starches are where we see the separation of "good" carbs (complex carbohydrates) and "bad" carbs (simple carbohydrates). Your simple carbs are the white bread, pasta, refined sugar, and processed foods. Complex carbs are quinoa (also a complete protein), sweet potatoes, etc. 

When do we need to eat carbohydrates? Honestly, you can eat carbs with every meal. People will say no fruits after 3 pm. Others will say to cut out starches entirely. I agree that fruit after 3 pm is a bad idea because it will start to ferment in your stomach because it has to wait to be digested after your big lunch/dinner. Starches though are great as long as you eat the complex version (whole wheat) and in moderation.

Why do we need to eat carbohydrates? It is true that carbs aren't an essential nutrient for humans (meaning that carbs can by synthesized by the body). The body can get most, if not all, its energy from proteins and fats. Unfortunately, your brain cannot burn fat for energy and uses glucose as its energy source. Glucose is a disaccharide which is a carbohydrate. Therefore, for proper brain function, you need to provide your body with carbohydrates.

How much carbs do we need? 45-65% of your diet should be carbohydrate based. That doesn't mean you have to eat that many starches. Again, fruits and vegetables are also considered carbohydrates so incorporate those into your diet.

Protein: Who? What? Where? When? Why? How much?

The three food categories that make up our diet have been through a lot of turmoil. It is almost impossible to set exactly when to eat carbohydrates, fats, and proteins, let alone how much we should be eating. From the Paleo Diet, Dukan Diet, and Atkins, we see protein a lot. Everyone says that a high protein and low carb diet is what everyone should be eating.

In reality, only 10-35% of your daily caloric intake should be protein. That is when you are eating a balanced diet to maintain your weight. What if you are trying to lose weight? What if you are trying to build muscle? Diets become very complicated very fast. Here are the basics of what you need to know about protein in order to eat a balanced diet.

*NOTE: If your doctor/dietitian has told you otherwise, please use their opinion over mine. This is for healthy adults, so those who may have had surgery or other health problems may not be able to follow this.

Who is protein for? Protein is for everyone. We need it to survive.

What is protein? Proteins are a biochemical compound made up of polypeptides that are folded up into globular forms. A single polypeptide is made from a chain of amino acids that kind of act as DNA links: the order they are in determine what kind of protein that polypeptide will form into when it interacts with other polypeptides.

Where do we get protein from? Protein comes from meat, poultry, egg whites, beans, and quinoa. Other things like vegetables and nuts also have a bit of protein, but it isn't a complete protein.

When do we need to eat protein? The thing about protein is that you can eat it at every meal. When trying to maintain weight, protein can be eaten with any meal as long as it is only 10-35% of your daily caloric intake. When losing weight, protein is essential because it takes the body more energy (AKA calories) to digest it. Therefore, protein should be present in every meal and snack.

Why do we need protein? Your body needs proteins so that it can build new cells, maintain tissues, and make new proteins needed for specific basic bodily functions. For example, hemoglobin is a protein your red blood cells need so that your body can carry oxygen throughout itself.

How much protein do we need? Again, the recommendation is 10-35% of your daily caloric intake. If you are losing weight, one gram of protein per pound you weigh is more than enough to keep you going. Make sure you do not go over that amount because there is such a thing as too much protein.

Should I Go Gluten-Free?

The new trend in nutrition has been gluten-free products. People (mainly celebrities) have been switching to no gluten and seeing amazing benefits, making this one of the biggest trends in eating today. Some people are contemplating it but cannot seem to give up the bread of pasta. So, if you are wondering if the switch is right for you, keep on reading.

Gluten is protein that can be found in wheat, barley, rye, and malts. It's what makes dough rise, if you will. Gluten-free products starts becoming a "thing" when two different disorders started becoming prevalent in our population: celiac disease and gluten sensitivity.

Celiac disease is a genetically linked autoimmune disease. For those with this disorder, gluten sets off an immune response to make the body rid itself of gluten created antibodies that attack and damage the small intestines. This is why it is known that if you have celiac disease, you may be at risk for cancer if you eat gluten.

Gluten sensitivity is just like celiac disease except that on the celiac disease test, you will come up negative.

Gluten-free diets are beneficial to those who have these disorders because it will halt all the symptoms, which include joint pain, anemia, diarrhea, constipation and fatigue.

For everyone else, going gluten-free won't do much for your diet. So, why is going gluten-free so popular? Well, it turns out that in about 1 in about 133 Americans actually have one of these two disorders. That is a pretty high number.

If you feel any of the symptoms, check with your doctor to see if a gluten-free diet is right for you.

MAGIC WEIGHT LOSS PILL?!

So I watched Dr. Oz again today...

Now I don't not like (what?) Dr. Oz. He is obviously a very intelligent person who has a lot of great credentials. I just don't get why he tell people only about quick fixes? Like whatever happened to just eating right? (Hey, I heard that it works for a lot of people).

Today, he had a coffee bean supplement. And yes, the studies are remarkable. There are no side effects, weight loss is superb, and it makes you feel full. It's all good and great, but what happens when you stop taking the pill? Also, the studies had the people do no physical activity and eat just like they would normally. And then, on the show, Dr. Oz did not even try to mention that maybe if you ate well and had regular physical activity, you could lose even more.

So in the end, Dr. Oz was promoting this supplement for a quick way to lose weight. Not helping people learn the right way to eat is what causes yo-yo dieting. I just wish Dr. Oz would just put in a disclaimer that eating right is important. I mean, it is 80% of maintenance in weight loss.

Healthy Recipe #4: Chicken Stir Fry

Since I like to have most of my starchy carbs (if any) during the day, I often find myself just having protein and steamed veggies at night. Yesterday, I got tired of that so I decided to make stir fry. Granted, I had no idea how to make it, and I didn't have the means to get a recipe (my mom was occupying my computer), so I just went with it. WELL, it was so good that my little nine year old cousin begged me to make some for her.

This is giving me the idea of making my own cookbook haha.

Ingredients:

4 oz chicken (chopped into straw-like pieces)

unlimited green veggies! (I used kale, mushrooms, and broccoli)

1 tsp light soy sauce

1 tbsp. olive oil

In a pan, heat the olive oil and soy sauce at medium heat. Once they are heated throw in the chicken. You want to let the chicken cook a little (like 2-3 minutes) before adding the vegetables. Once one side of the chicken is cooked,  turn them over and add veggies! Cover the pan for about 3 minutes to let everything cook. Turn over the mushrooms and chicken and let them cook again.

In about 10 minutes, you have an amazing stir fry ready to eat and fill you up!

Healthy Recipe #3: Lemon Garlic Tilapia

I have, for the past 3 years, cut out red meat from my diet, and since my family relies on beef to survive (I swear, they cannot live without it), it is hard for me to live at home sometimes. But, I have found a friend in tilapia. The thing with tilapia is that it is just so easy to use. You can buy them independently packed and, they're cheap! Also, because it is such a mild fish, the sauce you make to marinate it becomes the best part of the meal, which means a lot of experimenting! And as a chemistry geek, that is my favorite thing to do.

Tilapia's Health Benefits:
4 ounces of tilapia has about 20-30 grams of protein! That is more than 50% of your daily value of protein, meaning it can help burn fat like no other animal protein. Tilapia also holds a lot of B12 (about 30% of daily recommended value) and niacin (30%). As well as those two well known nutrients, tilapia also has about 80% of your daily recommended value of selenium! Tilapia is a wonderful source of protein with little fat and no carb. It is a great fish to eat post workout because the potassium can help prevent muscle cramps. All in all, this fish is a great add in to your diet.

Here's my favorite way (at least right now) to make tilapia:

Ingredients:
1 lemon
2 cloves garlic (or the equivalent in minced garlic)
1/2 tsp. salt
1/4 tsp. black pepper
4 oz serving tilapia

Squeeze lemon juice onto a plate. Add the finely diced garlic, the salt, and the pepper into the lemon juice. Place thawed tilapia into this mixture and let it marinate for about a half hour (or overnight). When you cook it, just put a skillet on medium heat and drop all contents of the plate into the skillet. The marinate will act as an "oil" or the base to cook the tilapia in.

I swear, the tilapia tastes amazing and goes with anything from a side of broccoli to just a simple salad. I LOVE having tilapia with a kale based salad; the two go really well together!

Enjoy!

Pre/Post Workout Meals

As more people start getting interested in nutrition and fitness, more people get confused on what exactly they should be eating every meal. The talk about pre- and post-workout meals has become really confusing for some. So here it is, simplified:

Pre-workout Meal

This meal is the meal eaten BEFORE a workout. It supplies your body with the nutrition needed to ensure optimal performance during the workout. There are 3 things you need to do to ensure optimal performance. First, you need to reduce muscle glycogen depletion. Second, you need to reduce muscle protein breakdown. Thirdly, you need to post workout cortisol levels. You are probably thinking that is too much science for me. BUT it is really easy to do these three things. All you need to do is provide your body with two things:

1. Carbohydrates
2. Proteins

All you need in your pre-workout meal is that: carbs and proteins. As long as you provide your body with that, you are on the right track. If you want to get specific, you need approximately a quarter of your body weight in each IN GRAMS. You can either have it in solid form 60-90 minutes before your workout, or you can have it in liquid form (like a protein shake) 30 minutes before your workout.

Post-workout Meal

This is the meal eaten AFTER a workout. It supplies your body with the right nutrition to aid in repairing, rebuilding, and recovering. You need to accomplish a few more than 3 things with this meal. You need to:

• replenish the muscle glycogen that was lost
• reduce the muscle protein breakdown
• increase muscle protein synthesis
• reduce muscle soreness and fatigue
• greatly enhance overall recovery
• reduce cortisol levels

It is exactly the same, though. To provide all of this to your body you need to give it 2 things:

1. Carbohydrates
2. Proteins

It is that simple. This meal should be eaten within the hour after your workout to ensure proper nutrient intake. Again, if you want to be more specific you need about a quarter of your body weight in each but you can up the carbohydrates to about half of your body weight in grams.

More Detailed Information

Fitting Your Health into Your Busy Day

Days like today are when I realize why many people let go of their health. I was up at 6:30 just so I can start my workout before the busy day ahead of me (and it's summer vacation). If I was in school right now, I probably would have called today my day off and just watched what I ate. So how do most Americans deal with busy days? I think the problem is time management. People don't take the time to really plan everything out. Here are my tips to help you guys out!

1. Before you go to bed at night, make sure everything is ready for the next day including your outfit, your lunch, etc.
2. Make sure you plan your day out. Every Sunday, I plan out my next week minute to minute.
3. Give yourself time to relax. If you have some "me time," you are more likely to want to do more for yourself (like exercise)
4. MAKE LISTS. My laptop is filled with sticky notes that are filled with lists. I have lists for short-term goals, long-term goals, what I need to do today, and what I need to do by next month. 
5. Avoid procrastination by setting deadlines for yourself. Even if it is to go get contact solution, make a deadline so that you actually get some before you run out!

I hope these help you. These tips help me stay organized this summer and still get workouts in at least 5 times a week!

Dairy: Good or Bad For You?

When I developed severe lactose intolerance at the beginning of my sophomore year of high school, my parents were extremely concerned. I already had weak knees from growing too fast, so they did not want me to be in greater risk of developing osteoporosis. I started by just eating yogurt (that was the only form of dairy that didn't really bother me), but within a month, my body was rejecting that too. I had to rely on other ways to get calcium into my diet. To this day, when people learn I do not consume dairy on an everyday basis (hey, sometimes I really like to eat a piece of cheesecake or some Cheetos), they go on about how I will have osteoporosis when I am older and that my lactose intolerance is all in my head.

Wait, what?

I usually just smile and chuckle (and then kindly walk away), but it does get me sometimes. Dairy isn't necessary in your diet and may actually be causing more harm than good. But have a look yourself:

Dairy can improve bone health by providing calcium, especially in children and teens because their bones are developing. Low-fat/Non-fat dairy has also been associated with reduced risk of cardiovascular disease, type 2 diabetes, and lower blood pressure because of the potassium and vitamin D it also provides.

Unfortunately, full-fat dairy products have been found to be a leading cause in heart attacks and strokes. Also, animal protein increases the acidity of our bodies which our bodies don't like. To neutralize the pH, our bodies use calcium which they get from bones. Therefore, full-fat dairy products can actually be putting you at a greater risk of osteoporosis, not preventing it. Lastly, dairy products also contribute significant amounts of cholesterol and saturated fat to the diet, increasing the risk of heart disease.

So is Dairy good or bad?

Well, if you have no problems digesting it (unlike me) AND you choose low to no fat dairy products, then by all means, have dairy in your diet. But remember that the recommended daily amount is 3 cups (1 cup = 1 1/2 oz cheese). You do not need as much dairy in your diet as you may think.

On the other hand, if you want to try a dairy free diet, go ahead! There are other places you can get its nutrients. Potassium is found greatly in bananas, Vitamin D can be found in the sun (TANNING WOO!), and calcium (probably the most important) can be found in leafy green vegetables, almond milk, legumes, salmon, and fortified cereals!

Do you need to see a doctor before starting an exercise program?

I see this question come up a lot with beginners who just want to start going for walks. They don't see the purpose in asking their physician if this exercise program is the right one for them. Maybe they feel as if they know their body well enough. Unfortunately, that usually isn't the case.

Your physicians know your medical history and can see if anything may happen if you start a certain kind of training. For example, I have juvenile arthritis in both knees. So, if I want to train for a 5K, I need to go see my doctor and ask if my knees can take that pressure. If he says yes, I also need to know if I can follow a certain x week plan or will that be too hard for my knees. Can I go faster than this plan entails? Should I go slower? He knows more than I do that my knees are very delicate and need proper care in order for me to run a 5K. 

Even though it is important to speak with your physician, there are 7 questions you can ask yourself before making the appointment. If you answer NO to every question, it is assumably safe to start the exercise program. If you answer YES to ANY question, it is advised to see a medical professional before beginning.

Here are the seven questions:

1. Has your doctor ever said that you have a heart condition AND that you should only do physical activity recommended by a doctor?
2. Do you feel pain in your chest when you do physical activity?
3. In the past month, have you had chest pain when you were not doing physical activity?
4. Do you lose your balance because of dizziness or do you ever lose consciousness?
5. Do you have a bone or joint problem that could be made worse by a change in your physical activity?
6. Is your doctor currently prescribing drugs for your blood pressure or a heart condition?
7. Do you know of any other reason why you should not do physical activity?

If you do answer each question with a "No" make sure you know the risks you are taking. It is really important to go speak with your doctor before starting an exercise regime. 

What exactly is this Glycemic Index?

The Glycemic Index (GI) has been the "new thing" on the nutrition newsfeed now. Most of the newest weight loss books have used it to determine what you should be eating and what you should avoid. The problem is that most people don't actually understand what the GI means and how it works. Even I sometimes don't understand it completely...and I'm studying to become a dietitian! So without further ado, here is a nice straight-forward way of explaining the Glycemic Index.

1. The GI ranks carbohydrates on a scale of 0 to 100 on how fast they raise your blood sugar levels after eating.
2. If the carbohydrate has a bigger number (70+), your body digests it really fast. Therefore, it spikes up your blood sugar level really fast as well.
3. If the carbohydrate has a lower number (55 or less), you body digests it slowly which produces a gradual spike in your blood sugar level.
4. You want to eat things that have a lower GI because they help control your appetite, delay hunger, and reduce insulin levels This is really good if you're a Type 2 diabetic or diabetes runs in your family (It runs in my family so this is really important for me).
5. Low GI Foods: bran, rolled oats, whole grain/wheat, most if not all vegetables, most fruits, hummus, wheat pasta, and most if not all beans

There you have it. A sure fire way to eat carbs and know that you are being healthy. Here is a full GI foods list if you want to see more foods that have low GIs as well as High GIs. Enjoy your carbs the right way from now on everyone!

Healthy Recipe #2: Peanut Butter Smoothies!

So, I decided to make weekend blog posts recipes because they are fast and easy to write (and therefore, give me time to enjoy my days off). So for today, I am writing out my favorite kind of smoothie for breakfast or a snack before dinner. All throughout high school, I don't think I touched a stove. Then, in college, I wasn't allowed to nor have anything more than a microwave and a fridge in my room. So, I am pretty new at all these recipes and what not. But, being the science geek that I am, I just pretend I'm in Chemistry lab (yeah. I know.), so now cooking is not only really easy but also one of my favorite things to do (in my defense, my parents are both chemical engineers. It was how I was raised to think!)

Anyway, a lot of recipes for "healthy protein" smoothies call for protein powders. Unfortunately, I can't seem to find a protein powder that doesn't have milk products in it unless I order it. And if I order it, then I have to pay shipping and handling (and who wants to do that?). I remembered that one of my friends used peanut butter to make smoothies and I decided to give it a try. It's pretty good too! Tastes a lot like peanut butter though so if you're not a fan, you might want to add a lot more of the fruit. 

Here's my recipe for a peanut butter smoothie:

1 Tbs. peanut butter

1/2 cup fruit of choice (think of it as a PB&J sandwich. what's your favorite jam?)

1/2 cup ice (optional - if you don't freeze the fruit, you might want to add the ice)

1/2-1 cup of almond milk (play around with it!)

Put it all in a blender and enjoy!! (while blending, make sure you dance because...well, what else are you going to do?)

Today, I made this for breakfast. My fruit was strawberries!! Yesterday, I made it for a snack before dinner (I'm kind of obsessed with this), but I used blueberries. You can really do whatever you want with this and it will come out good!! Here's a video of my blueberries one: BLUEBERRY SMOOTHIE

Healthy Recipe #1: Omelettes!

My favorite breakfast is an omelette. During the school year, the dining hall has a very limited breakfast option. My friend and I would always try to get there as early as possible before class (which for us meant about a half hour before our class) and get into the omelette line. Now that I'm home for the summer, I crave a delicious omelette almost everyday. Unfortunately, I had never made an omelette in my life...until this summer. After much experimenting, I have found my favorite way to make an omelette AND it includes tomatoes (which if you know me, you know I actually cannot stand tomatoes). Here it is!

Ingredients:
1 cup spinach
1/2 cup mushrooms
1/4 cup tomatoes
3 egg whites

Procedure:
Add some extra virgin olive oil (about a teaspoon) to a skillet set to medium heat. Also add about 1/4 cup of water. Saute the spinach and mushrooms until the spinach wilts and the mushrooms start to brown. Add the tomatoes. Now, wait until the water has evaporated completely before you add the egg whites. Then, cook for about 3 minutes and you should be good to go! Sometimes, you might mess up the omelette (I know I do), so just make it scrambled!

This is a perfect way to start the day if you have the time before work. Add a fruit if you don't think it will fill you up and you should be on your way!

Happy Eating!

Choose Wisely

I have been sitting here at work trying to figure out what to write. I'm supposed to leave in five minutes but my boss won't let me until I publish a blog post for today (he's just so darn super, isn't he). I guess it's a good thing; he's trying to make me realize that now is the time to take my future seriously, and I guess he's right. The problem is that I have written about the three things that have been bugging me lately. My mom's need to watch Dr. Oz everyday, my family's and friends' lack of motivation to do anything, and my family's lack of exercise due to the heat (or so they say). Nothing else has really been on my mind. I even tried looking at the Daily News that the American Dietetics Association (ADA) sends out everyday. There really is nothing of blog writing caliber on there today except for the new BMI calculator that still makes you calculate your BMI (here's an article if that interests you). All in all, let's just say I have no clue what I am going to write about, so here goes nothing.

After seeing that video of Giavanni Ruffin, I started to research the preacher that makes that video so inspirational, Eric Thomas. He just wrote a book, "The Secret to Success". Now, usually I don't buy into self-help books because honestly, I feel like the advice in all of them is common sense. But after researching Thomas, I began to really want to buy that book. So, I did.  I read the entire thing last night too (meaning, I stayed up until about 3 am). Now, what Thomas said in his book is pretty common sense, but his stories with all of his principles and rules on how to become successful really hooked me. This man ran away from home at the age of sixteen and was homeless for 2 years. I can't really give the story justice--my writing is not that great--but if you are feeling like reading an autobiography of an exceptional person, please read this book.

There were some of his principles that really stuck with me that I hadn't realized that I already did them this summer. One in particular was "choosing friends is a matter of life and death". Thomas stated that the people you associate yourself with are the people who are going to have the greatest influence on your life. You have to associate yourself with people who "believe in something and are passionate about their beliefs". People who are as determined and motivated as you to get where they want. People who are going places. Recently, I deleted a lot of friends on Facebook, even people who I considered my closest friends in high school. I spent the first half of this summer trying to get my friends to take their futures seriously but if you have ever seen the Jersey Shore, well, then you know how some of my friends think (okay, maybe they aren't as ridiculous but you get the picture). I didn't want that for myself. I want to be healthy and motivated, determined and knowledgeable. I wanted this summer to be about growth in my field, not just about relaxing and not caring about anything. My friends didn't provide me with that so I dropped them. Even though they may see it as rude and selfish of me, I think I did the right thing. I mean, it was pretty selfish (they don't get to see my obviously great personality anymore), but it was what I needed to stay motivated. Now more than ever, I am motivated to do anything and everything I want to do. Best of all, I am not tied down by friends who don't understand that I would rather stay in and study to become a certified personal trainer than drink in a tent in someone's backyard so that her mom doesn't see.

What does this have to do with nutrition? Well, I guess it's the "What to Believe" part of this blog. Believe in yourself and don't be your own enemy. If you notice that there's a group of people bringing you down, distance yourself from them. In the long run, it will do you more good than harm. Mental health is just as important as the health of your body, so take care of that too. Now, it's 15 minutes past my clock out, so I'm going to end this. I PROMISE tomorrow's post will be about nutrition. Maybe a recipe?

I'm Thirsty

The past few weeks, I have heard way too many people say it is too hot to exercise outside. Even if it is just a half hour walk, my mom is the first person to use the high heat and humidity that has been engulfing our summer air here in New Jersey to stay inside and watch Dr. Oz (we already know how I feel about that). My cousins and I are the first generation to be born here in America, so for my family (native to the scorching hot Dominican Republic) to say it is too hot to go outside is just ludicrous. So why the excuse? Why the sudden need to use bearable weather (at least for our family) as means to stay inside? Obviously a lot of factors go into this. Laziness is one of them, but again, I already wrote about that. Another factor is the sports drinks industry, and here's why.

For the past 20(ish?) years (I don't know exactly, I'm only 19), the sports drinks industry has been marketing that humans need to say "ahead of the thirst" to be properly hydrated during exercise. Really, they just want you to drink their product before, during, and after your exercise. You need to be putting electrolytes back in your body and giving yourself the proper hydration because you "lose" so much of it with sweat that it could be potentially dangerous! (Please reread that sentence with a bit of sarcastic humor in your voice.) I'm going to bring up a newly published article at bmj.com (literally published like, today). Written by the awesome Timothy David Noates, this article brings up how and why being overly hydrated is more dangerous than being dehydrated. I bet you didn't see that one coming.

Let's start with dehydration. When does dehydration become a serious health risk? Well, once the total body water content drops 15% or more is when. How much time does it take for your body to decrease in 15% of its total body water content? Well, it actually only takes 48 hours in a desert with absolutely no water! So now you might be asking why is it that many distance runners and athletes collapse when it is just "too hot" outside to be exercising? Here's the common misconception. Because of marketing of sports drinks, many think that dehydration is the cause of an athletes' collapse but, that usually isn't the case. Commonly, a collapse due to exercising in the heat is because of exercise-associated postural hypotension, or low blood pressure due to exercise. That, my friends, has very little or just about nothing to do with hydration.

Now we can go on to hyperhydration, or water intoxication. An increase in total body water by just 2% can lead to serious health risks like edema (when there's excess water in cavities and tissues of your body). A greater increase can cause hyponatremic encephalopathy, a really scientific way to say cerebral edema, or excess water in your brain. If untreated, this can cause death by respiratory arrest. Less severe (but still pretty severe) health conditions also caused by hyponatremic encephalopathy can be confusion, seizures, and coma. 

The truth is, humans have evolved to regulate their body temperatures during long bouts of exercise in dry heat (how do you think our ancestors hunted?). We don't need to replenish and regulate our fluid balances during exercise at all really. When you feel thirsty, it's because you probably broke a sweat (yay, you burned some calories! CONGRATULATIONS!) but it is no need to drink something. At least, not yet.

What I really wanted to say, was that when it is really hot outside, you can still go out and run/jog/walk/ whatever in this heat. You won't faint from dehydration. You might sweat a lot, but all of that water loss can be replenished at your next meal. Don't fear the heat, embrace it! And if you do feel dizzy or nauseous, lay on your back with your feet higher than your head!

T.D. Noakes Article

Americans Fight Against Laziness

I came across a video on YouTube recently in which Giavanni Ruffin is showcased. You can tell from the start that this man means business. He is ready to do whatever it takes to make his dreams a reality (his dream is to be drafted for the NFL). There is epic music (by Explosions in the Sky) and an inspirational speech (told with much emotion by Eric Thomas). This, my friends, was one of the most inspirational things I have ever encountered, but it got me thinking. Not only about me (and how I'm spending this summer cooped up in my parent's house), but this video made me realize that all my friends and family (except for my Dad) are lazy. A quote from the speech that stayed with me was, "when you want to succeed as bad as you want to breathe, then you'll be successful." My question is why are we, as a society, so lazy that success is something that seems unattainable to most?

Because we are lazy in our careers and everyday life, it affects our diet and exercise. Laziness, therefore, can have detrimental affects on your life. Even though it is okay to take a day off every once in a while, I think it is important for everyone to establish goals in every aspect of one's life. A promotion at your job is not just handed to you; you have to work harder than anyone else in that office to be able to secure that position. Losing a few pounds does not just happen overnight either. It takes work, perseverance, determination, and most importantly, PASSION. I think that is what Americans are lacking this day and age.

Passion is what makes someone go from good to excellent. Passion is why people work hard and achieve things never thought possible. Without the wanting and will to put everything in, no one would ever achieve anything. After watching the video, I took some time out to really think about what I want right now more than anything. I want to make a name for myself. I want to live a life filled with accomplishments only a select few see in their lives. I want to become the best at everything I set my mind to. In order to do those though, I cannot just sit on my butt and dream about it. I have to WORK at it. If that means losing sleep, then so be it. Laziness is NOT something I want to succumb to; I will not let it get in the way of my dreams. Will you let it get in the way of yours?

The Video

Would You Believe TV Doctors?

Recently, LA Times published an article called "TV not always a healthy channel for advice". This article caught my eye because I have noticed that my mother loves watching Dr. Oz's new talk show. Now, I am not trying to bash on Dr. Oz because he is an intelligent man (I mean, look at his credentials!). But, does he honestly think he can give women in this country advice about nutrition and food? Just having registered dietitians and certified nutritionists on the show isn't hiding his thoughts. It makes me look at him skeptically because I know he didn't study to become a dietitian; he studied to become a cardio thoracic surgeon.

So why are people believing everything that doctors on television are saying? This article gave great examples on why people should be more skeptical when watching health shows on television. My favorite one was the first example: probiotics and digestive enzyme supplements. Dr. Steven Lamm, an assistant professor at NYU, guaranteed on The View that in Less than half a decade, everyone will be taking a probiotic and a digestive enzyme supplement. (WAIT, WHAT?!) This man was promoting his book "No Guts, No Glory" where he claims that probiotics and digestive enzymes are crucial to overall gut health. Unfortunately, there is no real evidence about that. An enzyme expert (you see, someone with the education and certification), Dr. John Willams, has stated that the only people who need to take digestive enzymes are those with pancreatic diseases. It is also worthy to note that Dr. Lamm is a paid consultant for Ezymedica (a company dedicated to providing enzyme-focused supplements). 

I found this story so interesting because my sister was interested in "The Beauty Detox Solution" by certified nutritionist Kimberly Snyder. In this book, Snyder promotes probiotics and digestive enzymes. She even has her readers make raw saurkraut (it's so you can get natural probiotics and digestive enzymes) and eat a cup of it before dinner everyday. Now, maybe it's because I never liked saurkraut that I find this a little far-fetched, but I don't think I would take the time to have cabbage ferment for 3-5 days in a room, let alone make sure I always have enough. 

I realize that now more than ever people are more aware of their health and are trying in every possible way to stay healthy. Unfortunately, people are looking in the wrong places. If you were dating a guy, would you take advice from a friend who has been single for over a year? Because chances are, that person does not know how to keep a guy. Therefore, why are you listening to someone who studied a different category in medicine for most of their adult life? Chances are, they don't know much about nutrition.

Leave in a comment your thoughts about this!

LA Times Article