You Are What You Eat

By Katie

You are what you eat. Maybe you've heard this phrase used redundantly like I have, but have you ever thought about whether or not it's really true?  

Let’s think it through step-by-step to find the answer.

1.  When you take a bite of food, you chew and moisten it in your mouth, it travels down your esophagus, is churned around in your stomach, and then it makes its way through your intestines.  At all of these points, the food is exposed to digestive chemicals and enzymes that break the food down into very small particles and individual molecules.

2.  Once that bite of food reaches your small intestine and colon (large intestine) in the form of small particles and individual molecules, they are absorbed through the walls of your intestines and enter into the bloodstream.

3.  As these molecules flow through the bloodstream, they are taken up by your cells and form the very structures and systems of your body and help create the energy you need to live.

So, it looks like you are what you eat!

This simple fact has the power to change the way you think about food. It means that the food you eat has a tremendous impact on your health and forces you to recognize the importance of the food that goes into your mouth. It means you have the power to literally impact the composition of your body and (the long-term quality of your health) at every meal. Now that is some food for thought!

Have I convinced you to spend more time thinking about and planning what to put on your plate? I sure hope so! Eating real, non-processed foods (or as minimally-processed as possible) will result in a healthy, strong, energetic body to carry you through life. Here are some examples to help explain what I'm talking about.

• Eating foods containing healthy fats (such as avocado, almond milk, coconuts, olives, nut butters, nuts, and seeds) will positively impact fat and cholesterol levels in your blood stream.
• Decorating your plate with colorful fruits and vegetables (such as bell peppers, cucumbers, tomatoes, squash, eggplant, garlic, cabbage, asparagus, onions, leafy greens, melons, berries, and citrus fruits) will fill your body with vitamins, minerals, and others health-promoting substances to help build a resilient body and immune system.
• Getting ample protein from a wide variety delicious sources (such as nuts, seeds, beans, fish, and whole eggs) will build strong new cells and tissues.

The possibilities are endless! Now that you know you are in fact what you eat, kick the junk food to the curb and eat food that will make you the best version of yourself.

Photo Credit: http://sites.davidson.edu/anthro/global/

Simple Sugars... Not the Sweetest Thing for Our Bodies

                                                                         By Adriane

Happy National Diabetes Awareness Month! Did you know that 12.3% of Americans over the age of 20 have diabetes? This may not seem like a high percentage, but it adds up to 29.1 million people in our country who suffer from this growing disease (Centers for Disease Control and Prevention, 2014). I'm sure you can name at least 1, 2, maybe 5 close friends or relatives that have diabetes. This month our goal is to empower you to make decisions that will decrease your risk of not only diabetes, but heart disease and obesity. Those affected by diabetes are not as receptive to insulin, a hormone produced by your pancreas. Insulin normally transports sugars from our blood into our cells to fuel our bodies. If our body becomes resistant to insulin or our pancreas cannot produce enough insulin, diabetes may result. Follow along to find out why simple sugars may not be the "sweetest" thing to fuel your body and what exactly causes diabetes. Hope you enjoy!

I'm just going to start off by clearing the stage of a common nutrition myth that misleads much of us Americans... Carbohydrates are not your enemy. Yes, some carbohydrates are better sources of fiber and nutrients than other sources, but cutting carbohydrates out of your diet will not improve your health. Everyone needs carbohydrates, including those people with diabetes. All carbohydrates are broken down into glucose, the simplest sugar, and all carbohydrates will increase your blood sugar to some degree. There are complex carbohydrates and simple carbohydrates. Simple Carbohydrates mostly consist of simple sugars. What is a simple sugar you may ask? Simple sugars are sugars that are quickly digested and absorbed by the body to create energy. Because they are broken down so quickly by our bodies, simple sugars increase our blood sugar (AKA blood glucose) more rapidly than complex sugars which are slowly absorbed into our blood after eating.

Simple sugars also have a higher glycemic index (GI) than complex carbohydrates. Eating a food that has a higher glycemic index results in a faster and higher spike in insulin and glucose levels. Those who consume a high GI diet are at increased risk for several cancers (breast, prostate, colorectal, and pancreatic), diabetes, and heart disease. In contrast, benefits of a low GI diet include weight loss and weight maintenance. Glucose is the simplest type of sugar and the final product of the breakdown of both simple and complex carbohydrates. The glycemic index of glucose is 100 and all foods are given a glycemic index in comparison to glucose. For example, a food with a glycemic index of 25 will affect your blood sugar 25% as much as pure glucose. All carbohydrates affect blood sugar levels by releasing glucose, but simple carbohydrates have a higher glycemic index than complex carbohydrates resulting in a larger, shorter spike in blood sugar (see graph above).

Breaking It Down: Types of Carbohydrates and Glycemic Index
Choose more low GI foods, Moderate amounts of medium GI foods, Less high GI foods

Choose More Low GI (55 or less)

• most fruits - apples, grapefruit, oranges, peaches, pears, pitted prunes
• most vegetables - green peas, carrots, yams, parsnips
• grains - 100% whole grain bread, brown rice, converted white rice, bulgur, pasta, quinoa, corn and wheat tortillas
• most dairy - skim milk, full-fat milk, reduced-fat yogurt with fruit
• all beans & nuts - baked beans, blackeye peas, black beans, chickpeas, navy beans, kidney beans, lentils, soy beans, cashews, peanuts
• few breakfast cereals - oatmeal, All-Bran

Choose Moderate Medium GI (56-69)

• some fruits - banana, grapes, raisins
• some vegetables - sweet corn
• grains - white basmati, couscous, white pita bread, pumpernickel bread, hamburger bun
• few dairy - ice cream
• some snacks & desserts - shortbread, rye crisps
• some breakfast cereals - cream of wheat, Raisin Bran, Special K, muesli

Choose Less High GI (70 or more)

• few fruits - watermelon
• some vegetables - boiled white potato, sweet potato, mashed potatoes, baked russet potato
• grains - Wonder white bread, white baguette, whole wheat bread, white rice, white bagel, rice cakes, waffles
• no dairy
• most snacks & desserts - graham crackers, vanilla wafers, soda crackers, cakes, doughnuts, croissants
• most breakfast cereals - instant oatmeal, instant cream of wheat, Coco Pops, Cornflakes, Grapenuts, puffed whea

Tip 1: We are not recommending that you cut out all high GI foods in your diet. Everything in moderation is the motto we stand by. However, making a few easy swaps (high GI for low GI) in the foods you eat everyday may decrease your risk of chronic disease and you may even lose a few pounds!

Tip 2: The amount of carbohydrate you are eating matters too! GI should not be the only tool you use to choose healthy foods and decrease your risk of diabetes because it does not always indicate that a food is a good choice. For example, Coca Cola has a moderate GI of 63 but provides only empty calories from simple sugars. Some low and moderate GI foods, including candy and soda, have no nutritional value.

Little changes can make a big difference. Here are some easy food swaps that you can make to increase the amount of fiber and low GI foods in your diet. Overall, aim to choose foods that are high in fiber (3+ grams per serving) and whole grains ("whole grain" instead of "refined" grains in the ingredients list). These foods are more likely to have a low GI.

• choose brown (GI 50) or converted rice (GI 38) over white rice (GI 89)
• choose steel-cut oats (GI 55) over instant oatmeal (GI 83)
• choose bran flakes (GI 55) over corn flakes (GI 93)
• choose 100% whole-grain bread (GI 51) over white bread (GI 73)
•  hint: "whole grain" should always be the first 2 words on the ingredients list if the bread is truly whole grain
• choose bulgur (GI 48) or whole grain pasta (GI 42) over baked or mashed potatoes (GI 111)
• choose peas or leafy greens (GI 51) over corn (GI 60)

Now that you know more about what foods may help to prevent and treat diabetes, did you know that there are 3 main types of diabetes? There is Type 2 Diabetes (T2D), Type 1 Diabetes (T1D), and Gestational Diabetes.

1. T2D is by far the most common type of diabetes. T2D is characterized by insulin resistance to glucose (the most simple sugar). Insulin normally transports glucose from our bloodstream into our cells. We need glucose to replenish our cells and fuel our bodies.    
2. Those who have T1D do not produce enough insulin to transport glucose into the blood and are normally diagnosed as a child. This type of diabetes is rarer than T2D. Every day for the rest of their life, an individual with T1D has to either give themselves injections of insulin or get a pump to inject insulin into their body. Signs that a child may have T1D are if they are constantly thirsty, constantly hungry, and peeing much more than usual.
3. A woman who is pregnant may be diagnosed with Gestational Diabetes if her blood sugar is high when she is carrying the baby. If a woman does have gestational diabetes, there is a high risk that she will develop T2D. 5-10% of women with gestational diabetes continue to have high blood sugar after pregnancy and are diagnosed with diabetes. A baby of an individual with Gestational Diabetes is at higher risk of being obese and developing diabetes as well.  

Sources:

1. Centers for Disease Control and Prevention. (2014). National diabetes statistics report: estimates of diabetes and its burden in the United States, 2014. Atlanta, GA: US Department of Health and Human Services.

2. Harvard Medical School. (2012). Choosing good carbs with the glycemic index.
http://www.health.harvard.edu/newsletters/Harvard_Health_Letter/2012/November/choosing-good-carbs-with-the-glycemic-index

3. Atkinson, F. S., Foster-Powell, K., & Brand-Miller, J. C. (2008). International tables of glycemic index and glycemic load values: 2008. Diabetes Care, 31, 2281-2283.

Who Needs Supplements? A Guide To Nutrient-Packed Eating.

By Katie

Did you know that, according to the USDA's Dietary Guidelines for Americans, your everyday nutritional needs can be met primarily through a diet of whole foods without the addition of nutrient supplements?  Although this statement pertains to most healthy Americans, some groups benefit tremendously from taking supplements (see the end of the article for what specific groups may benefit from supplements).  In the paragraphs to follow, I am not going to tell you that supplements are good or that they're bad.  My goal is to give you some food for thought for the next time you prepare a meal, stroll through the aisles of your local grocery store, or take a trip to the supplement store. 

Many Americans view supplements as a magic solution leading to optimal health.  Can you imagine a family member or friend whom this statement applies to?  Maybe you yourself use multiple supplements or a daily vitamin to meet you nutritional needs.  Americans spend billions of dollars each year on supplements.  Unfortunately, this increase in supplement sales has not been accompanied by an increase in consumer knowledge of why they are taking supplements.  There is the mistaken notion that supplements can serve as a primary source of nutrition; however, supplements are meant to supplement the diet.  It takes more than just popping a multivitamin each day to reach your optimal level of health. 

Before we move on, I would like to clarify the term ‘whole foods.’  Whole foods are foods that are in their ‘whole form’ — the way nature intended them to be.  Artificial additives are absent from these foods.  Some examples of whole foods include apples, potatoes, broccoli, rice, milk, pinto beans, and rib-eye steak. All of these foods can be found at your local grocery store.  Whole foods do not have to be bought at Whole Foods Market or Trader Joe's.  By no means do I expect you to splurge on organic, high-end items in order to eat a diet rich in whole foods. 

Now, I will discuss a few important benefits of eating a diet filled with whole foods as opposed to taking supplements to enhance your health.

According to Amy Howell, a nutrition researcher at Rutgers University, “plants are the world’s best chemists.”  The cells in plants (i.e. fruits and vegetables) provide a perfect protective environment for naturally occurring vitamins, minerals, and phytochemicals; all of which have important health-promoting effects.  The protective environment of the cells help these vital nutrients stay potent and in a form that your body can absorb most efficiently.  Obtaining nutrients through fruits and vegetables (whole foods) allows your body to achieve the full benefits of the nutrition in that food.  Although many have tried, no supplement manufacturer has ever been able to replicate the high efficiency of nutrient preservation, delivery, and absorption in whole foods.  The most important factors in nutrient intake are the form and the bioavailability. ‘Bioavailability’ is a fancy word for how much of that nutrient your body will absorb. Rather than focusing on the amount of nutrient you ingest, focus on these two factors.  Think quality over quantity.  Whole foods are the best choice for sustaining your body because nature packs the nutrients in a way that your body can use best.  Supplements are not meant to be a substitute for food because they can't replicate the form of nutrients in whole foods. 

Whole foods provide a balance of nutrients and other factors that work in concert with one another to benefit your body to a greater extent than a single nutrient contained in a purified supplement.  Whole foods are blended together in a specific way that allows your body to absorb nutrients most effectively.  These foods contain dozens of biologically active compounds woven together in a complex system.  Supplements are just fragments of this system, artificially isolated in a form that is not as effectively used by our bodies.  The complex combination of vitamins, minerals, phytochemicals, and other substances present in fruits and vegetables can increase the availability of nutrients to our bodies.  It is also important to consider that, unlike supplements, whole foods such as whole grains, fruits, vegetables and legumes, provide dietary fiber.  Fiber can help prevent diseases such as type 2 diabetes and heart disease in addition to managing constipation.

Further studies suggest that supplements may not be as beneficial to our health as we have been led to believe.  Two newly published studies in Annals of Internal Medicine indicate that there are no clear health benefits for healthy people who consume vitamin supplements.  These studies suggest that the body treats the isolated, synthetic nutrients of supplements like foreign substances.  The unnaturally high doses of single nutrients delivered by supplements upsets the balance of active compounds found in whole foods and may actually induce detrimental effects on health.  Also, toxic overload of nutrients is much more likely to result from supplement intake than from food intake.  It is nearly impossible to develop a vitamin or mineral toxicity from eating whole foods.  If you choose a variety of foods including colorful fruits and vegetables, nature will balance everything for you.  Supplements are most likely not necessary to ensure that you meet your nutritional needs. 

Maybe one day there will be a magic pill that we can take instead of eating real, whole foods — but for now the best advice for optimal health is to fill your meals with mostly whole foods.  Just as their name implies, supplements are designed to supplement a healthy diet and provide insurance that nutritional needs are being fulfilled.  They are not a substitute for eating healthful whole foods.  "The best strategy for promoting optimal health and reducing the risk of chronic disease is to choose a wide variety of foods," claims registered dietitian and Academy spokesperson Heather Mangieri.  She especially recommends choosing nutrient-rich foods that provide the most nutrients per calorie.  Food is powerful.  I hope that this article has motivated you to focus on eating a variety of whole foods rather than supplements to meet your nutritional needs.  Our hope is that we enable each of you to feel better, live longer, and be stronger. Your body will thank you!

_________________________________________________________

Who can benefit from supplements?

• Women who may become pregnant should take folic acid.

• Women who are pregnant should take a prenatal vitamin.

• Women who experience heavy bleeding during their menstrual period should take iron.

• Adults over the age of 50 should take vitamin B12.

• Those with poor eating habits or who consume less than 1,600 calories a day should take nutrient supplements.

• Those with medical conditions or surgeries that affect how the body absorbs nutrients should take nutrient supplements. 

If you fall into one of these categories, talk to a registered dietitian or physician about which supplement and what dose may be appropriate for you.

_________________________________________________________

Below is a guide to nutrient-packed eating.  Use it to help add variety to your diet and eat more nutrient-dense foods.  This is way more fun than taking a multivitamin!

In the chart below, I have listed the most important nutrients that most people struggle to get enough of in their diets.  I have listed some examples of whole foods that have a high content of each particular nutrient. 

*Note: Phosphorous is an important nutrient, but should be limited due to the fact that most American diets exceed the recommended intake of this nutrient.

Sources:
Nutrition: An Applied Approach (2nd Edition)
Supplements: Nutrition in a pill?
Vitamin-Packed Foods
Nutrient Supplementation

H2O Is The Way To Go

By Katie & Adriane

Do you know how much water you drink every day?  Sometimes life can get hectic and the last thing on your mind is staying hydrated. You may find yourself reaching for that third cup of coffee or a soft drink to stay hydrated; however, these sources of water may be preventing your body from reaching an ideal level of hydration. 

Why is water so important?  Water is a vital nutrient needed by our bodies and makes up over half (60%) of our total body weight. Water is needed by every single system in your body, so we wouldn't be here without it!  Water helps remove toxins from our bodies, carries nutrients into our cells, provides a moist environment for the tissues in our ears, nose, and throat, contributes to joint lubrication, aids in proper digestion, and helps regulate our body temperature, in addition to countless other functions.  It is easy to see how important it is to drink enough water and avoid dehydration, which can drain your energy and make you tired.  Making sure we get enough water can be challenging, but is extraordinarily beneficial to your health.

So how much water should we be drinking every day?  Unfortunately, there is no easy answer to this question.  Recommended water intake has fluctuated over the years and the amount you need depends on your health, how active you are, and where you live.  For an average, healthy adult, the Institute of Medicine recommends about 13 cups each day for men and about 9 cups each day for women; however, most Americans fall short of this recommendation and as we age, we are even less likely to meet daily water needs because our thirst levels decrease.  Drinking enough water each day can be a challenge, so it is important to be intentional about planning and finding new ways to incorporate hydration into your everyday life.  Some tips for getting all the water you need are provided at the end of the article, so keep reading!

So, are there options besides plain water to stay hydrated?  Yes, our daily water intake comes mainly from water and other beverages (80%) with a smaller contribution from foods (20%).  Beverages like tea, coffee, fruit juice, sports drinks, and soda in addition to fruits, vegetables, and other food sources all contain differing amounts of water.  Your body even produces water through its own metabolism.

It's important to talk about what drinks are the most hydrating.  Plain water is one of the best ways to stay hydrated, but there are other beverages we can drink to help us get enough water each day, like we just mentioned above.  However, not all beverages are equivalent to water.  In fact, some beverages can be dehydrating.  Drinks such as soda, coffee and tea contain caffeine, which is a diuretic and causes your kidneys to excrete water in the urine rather than retain it in your body.  This is not to say caffeine is bad, but it is best to limit it when trying to meet your hydration goals.  It is also important to note that diet drinks may have zero net calories; however, the chemicals contributing to the flavor of diet sodas may negatively affect the metabolic processes of your body affecting the ability to lose weight according to recent studies.

Compared to a wide array of flavored and carbonated beverages, plain water is about as unexciting as beverages get, but it doesn't have to be boring!  Check out the following link for some ideas by Katie and Adriane to add pizazz to your water and stay hydrated. 

When Life Gives You Lemons, Add Them To Your Water!

Tips for reaching your recommended water intake:

• Use a 32 oz water bottle (see image to the right) to meet your intake goals (we love our Nalgene water bottles!) Men should aim for 3.25 full bottles a day and women should aim for 2.25 full bottles a day.
• Spice up your water.  Try some of the water infusion recipes in When Life Gives You Lemons, Add Them To Your Water! or drink decaffeinated coffee or tea to make getting hydrated more interesting.
• Use transition points in your day to take a break and drink a big glass of water (i.e when you first get up, just before leaving the house, when you get to work or class, etc.)
• Make it convenient.  Keep your water bottle on hand at all times (i.e. on your desk, in your bag, etc.) and reach for it regularly.
• Track your progress throughout the day.  Use a notepad or chart to keep track.  Our favorite way to keep track is using an app called "Daily Water" (see images below).  If you you have smartphone, download the free app!  If you do this for at least 30 days, drinking more water will start to become part of your normal routine.

• Freeze peeled pieces of lemons, limes, and oranges and use them in your water instead of ice cubes to make it refreshing and zesty.
• Get a home seltzer maker like a Soda Stream and add some fizz to your water.  Add a dash of lemon or a splash of orange or cranberry juice to put a refreshing spin on your water.
• When drinking juice (i.e. orange, grape, pomegranate, etc.) fill half the glass with water or fill the glass with ice before adding juice.

Happy hydrating!

Sources:

Water and beverage consumption among adults in the United States
Water: How much should you drink every day?