THE LATEST “BREAKTHROUGH” WEIGHT LOSS RESEARCH

THE LATEST “BREAKTHROUGH” WEIGHT LOSS RESEARCH – one of the “pearls” of recent nutritional “science”

HOW THE MEDIA AND STUPID SCIENCE PLAYS WITH YOUR MIND

By Monika Tarkowska-Carter, CPT, LWMC, HLC 2

The Daily Mail newspaper in England recently published (online version, June 26^th, 2012) the conclusions of a study done at Tel Aviv University which bluntly states that eating dessert for breakfast helps you lose weight. The study, for obvious reasons, made for the BIG NEWS. But before you jump into eating doughnuts and cake for breakfast again, maybe you should at least try to dissect it a little bit further and see if the facts really hold up.

The article starts with: “Good news for dieters – having a sweet treat for breakfast can actually help you lose pounds and keep them off longer” – PERFECT advice! Have some processed sugar, Stupid!

It goes on to say: “Although both diets (there were 2 groups) had the same amount of calories (….) - one included a large breakfast with a sweet treat such as a doughnut, while the other allowed  for a larger meal later in the day”. What an ingenious statement that a bigger meal in the morning makes you fuller and more satisfied for the rest of the day, while being hungry all day and eating most of your calories at night keeps you fat. Did they really need to waste money on research to figure this out? Really???

The author of the study states that “The goal of a weight loss diet should be not only weight reduction, but also reduction of hunger and cravings, thus helping prevent weight gain”. Yes, indeed, that’s a smart statement, but how on earth did they draw the conclusion that you can (or should even attempt to) reduce hunger and cravings with extra sugar is beyond me.

In my holistic nutrition coaching practice I always suggest clients eat at least 25% (if not more) of their daily caloric intake for breakfast. The reason is simple and logical: your body needs most of the calories during the day to maintain a certain level of energy, not at night when it rests. No surprise here. So, if you starve it for the first part of the day, it will slow down its metabolic rate to conserve calories. This will result in fewer calories burnt overall and more calories stored. No surprise here either.

Unless you have been on a ketogenic diet for quite some time (meaning you have been eating mostly protein and fat, with minimal amount of carbohydrates, and your body has had a chance to switch to using body fat as fuel almost exclusively), you will still need some carbohydrates. Depending on your Metabolic Type you will need a lot, a little, or somewhere in between, but you will need them nonetheless for your body and brain to function properly. In the study, the subjects in the group that regained the weight were given not only 50% fewer calories, but of those calories only 13% were from carbohydrates – way too little even for Protein Types. The group that lost more weight was given double the amount of calories, more calories coming from carbohydrates (40%), AND a higher total amount of protein. (By the way, even in that group the ratio of 40% carbohydrates, 30% protein and calculated 30% fat still kept that group in a moderate carbohydrate/high protein classification – a perfect Zone Diet.)

Why is it then a wonder that the results came out the way they did? One has to be completely blind to not be able to figure out why the higher carbohydrate diet worked better. So, simply speaking, the bigger meal satisfied the body’s energy needs better, by providing more satiating protein, more energy producing carbohydrates, and a sufficient amount of fat to keep the participants’ blood sugar under control. In addition, higher amounts of protein and carbohydrates created a higher level of thermogenesis (amount of heat produced and calories burnt in the process of digestion, assimilation, etc.) since they take more energy to break down and digest than a low-calorie breakfast, whose 52% of calories came from fat, a nutrient with a minimal thermogenic effect.

At this point, I start to wonder why anyone would even undertake a study whose outcome is not only obvious, but at best unhealthy, and dangerous at worst. And who could possibly pay for a stupid science like this? The sugar industry? I would be curious to check the sources that funded it, and I probably wouldn’t be very surprised with my findings.

Another important point, if you haven’t figured it out already, is the fact that the same effects could have been achieved by substituting some high quality, high fiber carbohydrates: vegetables, fruit, whole grains like old-fashioned slow cooking oatmeal, dairy (whose big % of calories come from carbohydrates, e.g. yogurt, etc.), and even small amounts of healthier sweeteners like organic raw honey or unprocessed maple syrup for the "dessert treat". I bet the researchers knew the outcome would have been exactly the same, or better, but the study wouldn’t have made big news.

What bothers me most, is that this is exactly what companies that fund dubious studies like this one count on – masses of readers or listeners, who have absolutely no idea how to evaluate scientific research, and who take whatever is fed to them by the media (and sponsored by the food and drug industries) at face value. If it’s research from some university, it must be valid.

With the overwhelming obesity epidemic in the US and (thanks to commercial CRAP food production driven exclusively by money) spreading quickly to other countries, the last thing we need is scientists telling us to eat more sugar in order to lose weight.

Funny though, the researcher’s conclusions are correct, for the most part:

1. Timing of the meal is indeed an important factor in weight loss success (here having a bigger meal in the am),

2. Diets higher in protein reduce hunger by giving the feeling of satiety,

3. Carbohydrates make people feel full.

But here’s the conclusion I have a real problem with: “dessert kept sweet and fat cravings under control”. Any half-reliable nutrition source will tell you that dessert (or any sugar for that matter) does anything BUT that. As a matter of fact, in most cases, it does the exact opposite: spikes your blood sugar causing your body to release massive amounts of insulin, then making the blood sugar plummet and increasing the cravings for sugar even more.

One thing that researches did not mention is just exactly how many carbohydrate and fat calories in the whole meal came from dessert, were they only from dessert, or were they just a small addition to other, better carbohydrate options – an important factor in the whole equation that should not have been omitted.

By the way, the only reason why sugar might satisfy sweet and fat cravings (though in case of just sugar it is only a short-lasting effect) is when your diet is seriously out of balance, you have nutritional deficiencies, candida or parasites, or you have been working out long or hard without replenishing your glycogen stores by consuming adequate amounts of carbohydrates afterwards. A comment here on sweet breakfast: many people (including yours truly) do not feel like eating meat and vegetables in the morning and would rather have something “sweet”. But that’s when natural foods like fruit, yogurt, oatmeal, wholegrain minimally processed breads, nut butters, honey and low-sugar 100% fruit spreads come in, if that’s what you crave. Dessert, in a true sense of the word, should hardly be a main option for breakfast as part of a healthy diet.

So what conclusion will most readers draw from reading the headlines (which is the only thing a majority of people read these days anyway)? That not only is it OK, but downright advisable, to have sweets for breakfast, because it will help them with their battle of the bulge. And, of course, they will be dead wrong and most will find themselves in even deeper trouble following such an insane advice.

The science and resulting lengthy advice on what to eat for breakfast is beyond the scope of this article (and it will differ from person to person), but one thing is for sure: DON’T TAKE WHAT YOU READ IN THE MEDIA AS GOOD ADVICE, EVEN IF IT CLAIMS TO BE A SCIENTIFIC STUDY (AND ESPECIALLY IF IT DEFIES COMMON SENSE), AND LOOK FOR MORE RELIABLE SOURCES OF INFORMATION WHEN YOUR HEALTH IS AT STAKE. This, however, is a whole other endeavor, and a whole other story, since most sources you have been told are trustworthy unfortunately are not.

When it comes to your own health, do the research, and take your own responsibility. The results are worth it.


Here’s the link to the original article:

http://www.dailymail.co.uk/health/article-2164976/Dessert-breakfast-HELPS-diet-beating-cravings.html

What Should I Eat After A Workout - West LA Personal Trainer Exposes the Facts

 THE POST-WORKOUT MEAL DILEMMA

DO YOU REALLY NEED A PROTEIN SHAKE?

By Monika Tarkowska-Carter, CPT, LWMC, HLC 2

You eat well. You exercise regularly. You are trying to lose weight, get leaner or gain some muscle. Actually, you have just finished a grueling workout at the gym and you’re starving, but by the time you drive home, take a shower and prepare something to eat, at least another hour is going to go by. You think that since your goal is body fat loss, you shouldn’t eat too much, especially since you have just worked so hard to burn off all these unwanted calories. So you just wait until your next meal, right? WRONG!

So many exercisers are faced with this dilemma: should I eat something right after the workout? Should I have regular food or a shake? If yes, what kind of shake? When exactly should I have it? The supplement industry has been trying to sell us all sorts of various formulas for muscle growth, fat loss, weight loss, etc. for years. Is it just the money or are these potions actually backed up by solid scientific research? 

To read the answers to all of these questions, go to the original post, here. 
http://fitness-science.blogspot.com/2011/07/post-workout-meal-dilemma.html

For a free consultation with Los Angeles Personal Trainer, Monika Tarkowska-Carter of Fitness-Science, Inc., call 310-471-6786

Los Angeles Personal Trainer Lists 33 Cures To Your Health Woes Found in the Kitchen -

If you are thinking about making a resolution to seek better health in 2012, and you are thinking of hiring a personal trainer to help direct you, be sure that the personal trainer you select is qualified to help you with all aspects of fitness, including the nutritional component.  Below are some guidelines that will help you make certain that your diet is helping, not hurting, your healthy living goals.

THE CURE IS IN THE KITCHEN

“LET NOTHING WHICH CAN BE TREATED BY DIET BE TREATED BY ANY OTHER MEANS”

                                                                   (Maimonides)

By Monika Tarkowska-Carter CPT, LWMC, HLC                                                          

We often forget that clean water and healthy food are not only the foundation of health but have more power than medicines to keep us healthy. But the quality of what we put into our bodies is also of prime importance. If you build a healthy foundation with simple things like nutrition and exercise, your body will thrive.

HEALTHY NUTRITION TIPS:

 1. The most important yet cheapest thing you can do for your body every day is drink good quality pure water, ideally with a ph of at least 7.0.

For the rest of the list of Healthy Nutritional Tips, go to this blog post.

JACK LALANNE, APOLO OHNO, DR. DANIEL AMEN – Part 3

THREE INCREDIBLE PEOPLE, THREE INCREDIBLE LIFE STORIES

By Monika Tarkowska-Carter, CPT, LWMC, HLC 2

                 Dr Daniel Amen and me at the IDEA World Fitness Convention

In the last couple of posts I talked about two famous people. Today I want to talk about someone who may not be as famous, but who has been changing people’s lives for quite some time. I had the pleasure of meeting him at the recent IDEA World Fitness Convention where he gave a standing- ovation presentation to an audience of 5000 health and fitness professionals. His name is Dr. Daniel Amen.

Dr. Amen is a psychiatrist and a neuroscientist, who has shown in his research and his clinics that aging of the human brain can be reversed with a combination of healthy diet and exercise. He is the author of two best-selling books: “Change your brain, change your life”, and “The Amen Solution. The Secret to Being Thinner, Smarter, Happier”. He runs clinics in Newport Beach, CA and San Francisco, CA and will be opening two more in Washington, DC and New York, NY shortly. Dr. Amen walks the talk. He is slim, fit, and full of energy. He exercises regularly and insists on eating a healthy diet no matter what the occasion. He was just getting ready to leave for a vacation in Spain, with his suitcase full of healthy snacks, in case the typical Spanish fare of fried foods was all that was available. His beautiful wife is also involved in spreading the results of his research by coaching people in healthy nutrition and teaching them how to cook in a brain-healthy way. She also has a DVD on the subject.

As someone who has been in the health and fitness industry for 20 years, I have my own observations on how diet and exercise affect us. I have had enough time to experiment with myself and learn from my clients, as well as my family and friends. I have always believed that proper nutrition and regular exercise is responsible for a lot more than keeping one slim and attractive looking. It helps us function at our best; it gives clarity of mind and makes focusing easier; it gives us energy, it keeps us healthy; it gives us clear and healthy looking skin, it brings confidence and high self-esteem; it prevents many diseases; it slows down aging; it allows us to enjoy life more fully and be more active participants in it; etc., etc. Considering the profession I am in, I obviously know how much diet and exercise affect our physical health. I have also been familiar with some studies of how lack of proper nutrition and exercise impacts the brain and its susceptibility to certain diseases like dementia or Alzheimer’s, but until now I was not familiar with studies showing that brain damage or changes caused by unhealthy lifestyle are actually reversible. Dr. Amen shared with us some success stories as well as slides of actual brain changes, many of them following a fairly short period of a specifically designed healthy diet plan and regular exercise. Had I not seen them myself, I would have argued that these were not changes that were possible to make in such short periods of time, with such seemingly simple means. Not only did his patients lose weight, normalize their blood numbers, reverse diabetes and decrease their risk of many diseases but it almost looked as if the brain repaired itself. Some of the slides showed people who are well known personalities in America. These stories are real.

No story, however, is more real than that of Steve Nicander who, following Dr. Amen’s diet plan, lost close to 400 lbs. Steve used to weigh 638 lbs. In his worst moments, when contemplating suicide, he couldn’t even get upstairs to get his gun. His life did not show much promise, until he read Dr. Amen’s book. Steve was there in front of us – 5000 fitness professionals who gave him a standing ovation. Choked up with emotion, his hand on his heart, he bowed to us in deep appreciation - a truly changed man. In a way, he reminds me of both Jack LaLanne and Apolo Ohno. They all showed tremendous resolve to achieve what they wanted in order to make their life better and healthier. All three met with different challenges and road blocks, yet all found the inner strength and motivation to push their body beyond what many never could.

YOUR HEALTH IS YOUR RESPONSIBILITY. NO ONE CAN CHANGE IT BUT YOU.

(I had the pleasure of interviewing Steve about his amazing journey to health and will be sharing this interview on the blog.)

To learn more about Dr. Daniel Amen and his work, please visit his website at: www.amenclinics.com. You can also join him on Facebook at: The Amen Solution or Dr. Daniel Amen. You can find his books on www.amazon.com or by going to the above mentioned website.

Stay tuned for my interview with Steve Nicander, “The Incredible Shrinking Man”, coming next.

JACK LALANNE, APOLO OHNO, DR. DANIEL AMEN – Part 1

THREE INCREDIBLE PEOPLE, THREE INCREDIBLE LIFE STORIES

By Monika Tarkowska-Carter, CPT, LWMC, HLC 2

Jack LaLanne's wife, Elaine with me at the IDEA World Fitness Convention

 Recently, I attended the biggest annual event in the fitness industry – the IDEA World Fitness Convention, in Los Angeles. I have been a fan of the convention for many years, with its amazing array of lectures, workshops and workouts, as well as a large scale expo showcasing everything new and hot in the fitness world.

IDEA Health and Fitness Association will be celebrating its 30-th anniversary next year. I am proud to be a member of the organization that has helped bring the status of health and fitness professionals of every specialty to a completely new and higher level. The organization has 55,000 members worldwide and 5000 of them were present at the recent convention. It is not only inspiring to see so many like-minded people under one roof, but more than anything, it is uplifting and heartwarming to see that so many people of all ages, from all over the world, are committed to spreading the word about health through exercise. Now, more than ever before, the world needs us, as obesity epidemic, as well diabetes, heart disease and other lifestyle related diseases, have reached alarming proportions.

“INSPIRE THE WORLD TO FITNESS” is the recent initiative undertaken by IDEA. It has met with great enthusiasm on the part of all of us who see the devastating results of the health crisis worldwide. Each year, during a special keynote address, the organization honors individuals who, in some special way, have inspired the world to fitness and health. This year, IDEA bestowed an inaugural Jack LaLanne Award, though posthumously, to Jack LaLanne for introducing the country to weight training and helping to spread the knowledge about the importance of regular physical activity.

JACK LALANNE was 97 years old when he died of complications from pneumonia. His sudden death came almost as a shock since he was always a symbol of eternal health and longevity. A sickly teenager, who lived on a diet of sweets,  in rather poor health, whose doctors did not predict a long life, was so inspired by a lecture by one of the famous nutritionists of the 1930-ies, Paul Bragg that he changed his diet almost instantaneously and started working out on a regular basis. Within a short period of time, he realized that his life had changed forever. The incredible strength, vigor and energy, and almost inhuman acts of endurance he became known for, were well documented by the US and world media for many years. He was the first person to have an exercise show on TV. He opened the first real weight training gym in Northern California. He was the one to develop many of the exercise machines currently used in health clubs. He was a spokes person for healthy nutrition and daily exercise, often before doctors knew much about either one. In the early years, many of them spoke furiously against him and his recommendations. He was the one to prove, year after year, that one’s age doesn’t matter when it comes to working out – whether you are young or old, a man or a woman. He showed that exercise, and especially strength training, has amazing anti-aging benefits: being old doesn’t have to mean being weak, sick, and dependant. He set out to prove, by his own example, that if one pays attention to good nutrition and takes care of one’s body, one can remain youthful, energetic, and full of stamina well into the 90-ies and beyond. He worked out every day in the early morning to remain in great condition until his death. His contribution to the health of Americans (and most likely many other people around the world who had heard of him), has been enormous.

Jack’s wife Elaine accepted the award on his behalf. At 85 years old, she is one vibrant and spunky lady. After giving her acceptance speech and sharing some jokes and interesting stories about Jack, she dropped on the floor and started doing push-ups to standing ovation from the audience.

 Jack LaLanne will always remain a symbol of health and, one might say, immortality. But in my mind, more than anything, he will remain a symbol of inner strength and strong motivation it takes to make the decision to be healthy. All of us are capable of it, yet so few of us chose this path. It is not easy, and sometimes requires sacrifices, but in the end it can bring everlasting rewards.

If all of us take care of our own health, there will be so much less suffering in the world; fewer diseases and debilitating conditions; less money spent on health care; more quality time to spend with our families and friends; and more time to enjoy life for all it has to offer.

YOU ARE RESPONSIBLE FOR OUR OWN HEALTH. YOU HAVE TO MAKE THE DECISION TO BE HEALTHY. YOU’VE ALWAYS WANTED TO DO IT. NOW IS YOUR CHANCE.

 The story of Apolo Ohno – an Olympic athlete with zero regrets – coming in the next blog post.

AM I NOT SUPPOSED TO EAT AFTER 6 PM?

FROM THE SERIES “ASK THE TRAINER”

By Monika Tarkowska-Carter, CPT, LWMC, HLC 2

Where did this come from? Well, there is some truth to it, but not in such an exact sense. Eating large meals at night is not healthy and not good if you are trying to lose weight. However, if you go to sleep at 11 pm or later (which is not healthy in itself!) eating at 6 would be very counterproductive not only to the way you’d be feeling, but also to the very quality of your sleep. Let’s say you go to sleep at 11.30 pm, as many people do. From 6 to 11.30, that’s 5 ½ hours. That’s way too long for your body with no food. If for some reason you truly need to, or want to, have dinner at 6 pm, because you have little kids, for example, and would like to have dinner with them, make sure to have a small snack later on – not a big one, but something balanced, with some protein, carbohydrate and fat. This way your blood sugar will remain steady during the night and you will have a much more restful night. And here’s the reason: when your blood sugar drops drastically during the night, your adrenals have to release cortisol, because this stress hormone has the ability to bring the blood sugar back up to normal levels. Unfortunately, this is not only very stressful to your adrenal glands, but cortisol is a “wake-up” hormone. In a healthy body, it is produced in large quantities in the early morning hours, to prepare you to wake up and get going. But when you have a sudden surge of this hormone in the middle of the night, it will wake you up unnecessarily, leaving you wound up and exhausted.

As far as eating in the evening is concerned…..a lot of people make the mistake of eating their largest meal at night and then being surprised that they have trouble losing weight.

The clue to successful weight loss is dividing your calories in a smart way throughout the day and eating MORE of your calories in the first part of the day, when your body needs them the most to support all your daily activities.  Breakfast and lunch should be fairly substantial, while dinner moderate. If you really don’t have much appetite for breakfast, have something small and then add a good size mid-morning snack, but never skip it. Research shows that people who skip breakfast have metabolism that is slower by about 10%-15%. That’s a lot, and over time it’s bound to show as unwanted, extra fat.

CAN I JUST HAVE 3 SHAKES A DAY TO LOSE WEIGHT?

FROM THE SERIES “ASK THE TRAINER”

By Monika Tarkowska-Carter, CPT, LWMC, HLC 2

It may work for a week or so, but you will eventually be tired and grumpy, and most likely hungry. Any liquid food gets absorbed very quickly. The body doesn’t have to work breaking it down, digesting, etc. The digestion process actually requires energy.  Absorbing shakes – very little. This causes you to not be satisfied or feel full, and people get off these kinds of diets very quickly. It is also very difficult to get all the important nutrients, minerals and vitamins in a few shakes, so you’re running a danger of being nutrient deficient. If you need to lose weight really fast for some important event AND are able to find a nutritionally balanced shake:  one that has enough good quality protein to spare your muscles, some good fat and carbohydrates to keep your energy levels up, as well as vitamins and minerals, go for it, BUT……only for a very short time. Depending on what’s in the shake already, you might want to take a multi-vitamin/multi-mineral supplement. Shakes, however, will never be able to compete with fresh, whole foods. And they will never be really satisfying. And that’s always a clue to being able to stick to any diet or food regimen – if you get bored with it, you are going to quit.

The exceptions here would be your post-workout recovery shakes, which are designed to enter the blood stream very fast to stimulate protein synthesis and glycogen storage in the muscles, as well as shakes used by people trying to gain big amounts of muscle. In these cases, they do come in very handy in addition to solid food, as it becomes very difficult to eat enough calories to support intense workouts and muscle growth. (Think Hillary Swank in “Million Dollar Baby”.) But these would be in addition to, and not instead of, meals.

ARE CARBOHYDRATES REALLY BAD?

FROM THE SERIES “ASK THE TRAINER”

By Monika Tarkowska-Carter, CPT, LWMC, HLC 2

My answer is: it depends, AND depends for whom, as well as what kinds of carbs.

First and foremost let’s clarify what a carbohydrate is, because for some people it is still not so clear. We all know that pasta is a carbohydrate. So are rice and potatoes. So is bread. But where do fruits, vegetables, legumes, dairy and various drinks fall in? Well, they are all carbohydrates, in a sense.  We can divide them into almost pure carbohydrates, like grains, and, what I call, mixed carbohydrates like dairy. The reason why I call them mixed is that, in most cases, they are a source of both carbohydrates and protein, and sometimes also fat. We can also divide them into complex carbohydrates which are called starches and simple carbohydrates like fruits. All carbohydrates get broken down in our digestive system into simple sugars, but it is the speed of breakdown as well as the insulin response they generate that differentiates them.

Vegetables are definitely a great carb and most people should be eating more than they currently are.

They are full of vitamins, minerals, protective antioxidants and fiber. The only time you may want to rethink your veggies is if you are either allergic to anything or if it’s hard on your digestive system. Some may argue that since humans are not ruminants, we process raw vegetables, especially those like lettuce, chard, spinach, etc. differently, and are not really well equipped, so to speak, to digest them. My own advice is: see how they make you, and especially your digestive system, feel.  Are you bloated? Do you have a lot of gas and discomfort after eating them? Listen to your body. You may be one of those for whom lightly cooked vegetables are better.

Fruit – generally on my good list, as long as it’s ripe, ideally in season and organic, you are not allergic to it OR, and this is important, you are not insulin resistant or diabetic.

Unfortunately, many people walk around overweight and with insulin resistance, not knowing about it. If you are overweight and have trouble losing weight no matter what you do, insulin resistance may be one of the culprits. If you do indeed have it, it means that your body cannot handle sugar very well and watching your sugar intake in any form, including fruit, is necessary. Also, if you are trying to lose weight or drop body fat, you will need to limit your fruit intake, for the same reason, to 2-3 servings of fruit per day. Remember, that 1 serving is a medium piece of fruit or ½ cup of cut up fruit.

Legumes are a great source of carbohydrates and protein, as well as antioxidants and fiber.

Because of that, not much is needed to make one feel full. That’s one of their great benefits. But….protein makes only a small % of total calories. Most of them (about 70% depending on the type of bean) come from carbohydrates. So, if you’re carbohydrate sensitive or are watching your diet, you should be mindful of the portions or, in some cases, skip them altogether.

Grains – that’s a whole subject depending on which camp you are in: carb camp or no/low carb camp.

There are valid arguments for both. Most people are OK eating small amounts of grains (unless you have a clear allergy or sensitivity to gluten, of course). It’s when the portions become big, or huge, that we get into trouble. A lot of people don’t even know what a small portion would be, and that’s a real problem. Another issue is the form in which grains come in: are they whole grains as they would appear in nature, or completely processed, denatured and with all their nutrients sucked out of them? Even if they are fortified, it’s all synthetic vitamins and minerals, and natural are always better for the body. Remember that no matter how healthy, bread, pasta, white rice, pancakes, pretzels, tortillas, etc., are all processed products and they will enter your blood stream much faster than whole grains they came from, often times causing fluctuations in blood sugar, which, in turn, result in insulin spikes and resultant fat storage in your adipose tissue.

Unfortunately, gluten intolerance and gluten, and especially wheat, sensitivity is becoming more and more widespread. One of the reasons could just be the fact that more attention is being paid to this phenomenon; another that we are eating more grains than ever, and a different one yet, that we are buying genetically modified foods, which alter our digestive system. GMOs are being downplayed by the food industry as safe but the results speak for themselves.  If you are one of those people who struggle after eating grains or you have insulin resistance or diabetes, or you are simply a protein metabolic type, then you should certainly stay away from them, and make sure you get the nutrients you will now be missing from other sources.

Diary – another food that clients often have trouble classifying: protein, fat or carbohydrate?

Well, actually it is all three. High fat cheeses have almost no carbohydrates, but very high fat and a decent amount of protein. Yogurt, can be full fat, low fat or nonfat but is usually mostly carbohydrates (about 2/3) with a much smaller percentage of protein (about 1/3 in a nonfat variety). The exception is Greek yogurt which is very high in protein and has a much smaller percentage of carbohydrates. And fruit sweetened and flavored yogurts are another chapter altogether. Many of them contain up to 7 tsp of sugar, some natural from lactose and the rest from various sweeteners.

And finally drinks. What are they?

I have heard from some clients that they are just that – drinks. The answer is: most of them, with the exception of alcohol, are carbohydrates. Milk and drinking chocolate (and a few others) would be an exception here, being protein, fat and carbohydrates in one. Soda drinks and energy drinks are pure carbs. Energy drinks are needed only in low concentrations to replenish electrolytes when your workout exceeds 90 minutes or you’re sweating profusely in hot weather. Most of the time they are needed only by competitive or endurance athletes. These “monsters”, or sugar “bombs” as they should be called, are pure sugar. They are, so called, empty calories – they put calories in, but without any nutritional value. Worse, they actually deplete you of important nutrients in the digestion process. Many sports drinks or large energy drinks available these days on the market can have up to 100 g of sugar, which translates to 25 teaspoons. One of the best ways to replenish your electrolytes, during and after your workout, (if you’re an average person and not a competitive or endurance athlete), is diluting a teaspoon of organic raw honey and 1/8 tsp of good quality sea salt (like Celtic Sea salt) in a quart of water.* Juices, though full of vitamins, (mostly if freshly squeezed and not pasteurized) are deprived of fiber and are basically the source of liquid sugar. Once in a while, it’s OK to have a small portion of freshly squeezed juice. Otherwise, limit their intake and choose fresh fruit instead.

Alcohol is in a class of its own.

Its calorie value is similar to that of fat. It provides 7 calories per gram. The problem with alcohol is that it gets broken down to fatty acids and needs to be detoxified by the liver first, before the body can go on with the fat burning process. It is for that reason, that alcohol should be one of the first foods to eliminate if weight loss is desired.

So, to sum it all up: choose your carbs carefully, try to eat mostly whole carbs, learn what the right portion sizes are and be extra careful with the high glycemic ones if you are struggling with extra weight or have insulin resistance. Be CARB SMART!

THIS?

                                                            Or THIS?

*In research done on comparison of sports drinks to water with a small amount of honey, the latter outperformed every sports drink on the market.

WHY SHOULD I EAT OFTEN IF I AM NOT HUNGRY?

FROM THE SERIES “ASK THE TRAINER”

By Monika Tarkowska-Carter, CPT, LWMC, HLC 2

This is a very important question, especially if you’re trying to lose weight. The less often you eat, the slower your metabolism becomes. Breaking down foods, digesting them, absorbing and assimilating nutrients takes energy. Every time you eat, your body has to do the work, and this work burns calories. It is called: the Thermic Effect of Food. It usually amounts to about 10% of daily calories taken in. It may not seem like a big number but over weeks and months, if decreased to a bare minimum, it can contribute to weight gain considerably.

Another issue that is also very important here: if you don’t give your body food for 4 hours or more, it will automatically start going into starvation mode. What does that mean? This is actually what nature programmed us for. Thousands of years ago, during the times when our ancestors were hunter-gatherers, food was not always available. When it was, we ate more and the body stored fat for the times of famine. When it wasn’t, the body slowed down the metabolism to conserve energy. Unfortunately, our genes haven’t changed that much and this inherited ability remained. So…..every time you have a longer break in eating than 4 or so hours, your metabolism will slow down and stunt your weight loss efforts.

And here’s an important point: many people already have, what I call, a damaged metabolism. This means they have not listened to their body, either trying to lose weight in some drastic ways, or simply ignoring the body’s needs for good and frequent fueling. How many times have I heard from clients that they don’t eat breakfast because they are not hungry?

How many times do they just have a light salad for lunch?

And what happens then? Well, most of these people end up eating double the normal amount in the afternoon and evening, because the body is smarter and will always try to get what it needs.

Worse yet, they usually end up craving foods that are high in carbohydrates (especially sugar) and fat, because the adrenals are so stressed from trying to keep the blood sugar up throughout the day that they are literally screaming for it. And yes, you can “teach“ your body to not feel hungry, but it is NOT a natural feeling, especially if it lasts most of the day and then abruptly ends in the early evening. Not only will you almost always eat more, and of calorie laden bad foods, than you would have otherwise, but your body, trained now to know that you put it through times of famine during the day, will store most of these calories as your beloved fat in anticipation of more famine to come.

My clients are always surprised when I tell them that if you take 2 people and feed them the same amount of calories, but one will be eating healthy foods spread evenly throughout the day, and the other will be skipping breakfast, having very little for lunch and eating most of their calories from crappy foods, in the late afternoon, for dinner and late at night, the first one might even lose weight while the second one will most likely gain. There are some people who can eat one or two large meals a day and stay slim their entire lives, but these are few and far between. Most of us are not so lucky, so don’t look at other people’s habits.

So your best bet for successful weight loss is eating every 3, and at most every 4 hours, but in the form of smaller meals and snacks. And you won’t have to wait very long to see that all of a sudden you ARE actually hungry. It’s not a cause for panic, just a sign that your body is starting to work as it should and actually communicating with you about its needs. One additional benefit of eating this way, and therefore maintaining even blood sugar levels throughout the day, is that you will not be overworking your adrenals which have to produce high amounts of the stress hormone cortisol in response to low blood sugar. Cortisol, though a necessary hormone in our body, is extremely dangerous in high amounts. It can lead to all sorts of problems, including stunting the ability to lose weight.

POST-WORKOUT PROTEIN SHAKE RECIPES

THE POST-WORKOUT MEAL DILEMMA - Part II

By Monika Tarkowska-Carter, CPT, LWMC, HLC 2

Click to Tweet this:  Check out these great recipes for delicious fresh, organic post-workout shakes.

Get the best quality, organic fruit that’s in season. Squeeze the fruit juice as close to drinking as possible to allow it to retain all the vitamins which are highly perishable when exposed to oxygen. Always make sure the milks you’re using are organic. Raw animal milk is a much healthier option than pasteurized and homogenized, if you can get it. If you don’t eat dairy, try to find unsweetened nut or grain milks. If you can’t find them, the sweetened versions usually use evaporated cane juice or brown rice syrup. This is one time when it would be OK (though not great!) to use them, since the goal is to deliver fast acting carbohydrates to your muscles. Just remember to adjust all other carb amounts accordingly (for example – less fruit). Add some good fat in small amounts to help with protein digestion and absorption (remember: complete protein in nature does not exist without some natural fat in it!)

If you have specific “Why” and “How” questions, please refer to my previous blog article: “The Post-Workout Meal Dilemma”.

RECIPES

THE CARBOHYDRATE TO PROTEIN RATIOS ARE GIVEN FOR 25 G OF PROTEIN, UNLESS STATED OTHERWISE. IF YOU ARE USING  20 G, IT WILL INCREASE THE RATIO SLIGHTLY.

WILD BLUEBERRY-ORANGE 

Approx. 320-350 kcal; CHO:PRO 2:1 (CHO – 200 kcal, PRO – 80-100 kcal, FAT – 40-50 kcal)

1 cup (8 oz.) organic freshly squeezed orange juice

1 cup frozen wild blueberries*

4 Tbsp protein powder of choice (20-25g)

2 Tbsp organic coconut milk (or 1 tsp organic virgin coconut oil)

Blend in a blender at high speed.

Keep refrigerated if not using right away.

*You can also use fresh blueberries but frozen fruit gives more of a creamy texture.

 STRAWBERRY-ORANGE

Approx. 275-310 kcal; CHO:PRO 1.5:1 (CHO – 150 kcal, PRO – 80-100 kcal, FAT – 45-60 kcal)

3/4 cup (6 oz.) organic freshly squeezed orange juice

1.5 cups organic fresh or frozen strawberries

4 Tbsp (1/4 cup) protein powder of choice (20-25g)

1 tsp coconut oil/ OR 1/5 avocado

Blend in a blender as above

PEACH-BLUBERRY-ORANGE

Approx. 340-360 kcal; CHO:PRO 2.2:1 (CHO – 220 kcal, PRO – 80-100 kcal, FAT – 40 kcal)

1 cup (8 oz.) fresh orange juice

1 ripe peach or nectarine

½ cup frozen wild or fresh blueberries

4 Tbsp protein powder of choice (20-25 g)

1 tsp organic flaxseed oil

Blend in a blender as above

BANANA-BLUEBERRY

Approx. 290-310 kcal; CHO:PRO 1.7:1 (CHO – 170 kcal, PRO – 80-100 kcal, FAT – 36 kcal)

1 Cup unsweetened organic almond milk (like 365, available at Wholefoods) – it will provide 4 g of fat

1 1/3 cup blueberries

½ large ripe banana

4 Tbsp protein powder of choice (about 20-25 g)

Blend in a blender as above

VERY BERRY

Approx. 340 kcal; CHO:PRO 1.5:1 (CHO – 168 kcal, PRO – 112 kcal, FAT – 60 kcal) – calorie values when using nonfat milk

1 cup organic raw milk, kefir or cultured yogurt – low fat or nonfat – this will give you protein and carbohydrates

2 cups mixed berries (frozen or fresh)

3 Tbsp protein powder of choice (about 20 g)

2 tsp raw organic almond butter (if using nonfat milk)

Few drops of liquid Stevia as a sweetener

Blend in a blender as above

BANANA-CHOCOLATE-ALMOND

Approx. 270-290 kcal; CHO:PRO 1.5:1 (CHO – 150 kcal, PRO – 80-100 kcal, FAT – 36 kcal)

1 Cup unsweetened organic almond milk (like 365 available at Wholefoods) - it will provide 4 g of fat
1 ½ medium ripe banana

3-4 Tbsp protein powder of choice (20-25g) – (whey protein in chocolate flavor tastes great here)

*1 TBSP raw organic cocoa powder – (you don’t need this if using chocolate flavored protein powder) - it will contain some of your fat + extra bonus of antioxidants (1 Tbsp will add 38 calories, 2.5 g of fat, 3.5 g of extra protein, 6 g of carbohydrates and 5.5 g of fiber)

*If you are not using cocoa powder, you may want to add an extra ½ banana for extra carbohydrates.

Blend in a blender as above

CHOCOLATE-BANANA WITH MILK (if you can tolerate dairy)

Option 1

Approx. 320-340 kcal; CHO:PRO 1.5:1 (CHO – 168 kcal, PRO – 112 kcal, FAT – 40-60 kcal)

1 cup (8 oz.) organic raw nonfat milk– it will add some carbohydrates as well as protein

1 large ripe banana

3 TBSP chocolate flavored protein powder (20 g)

1 tsp coconut oil, flax oil OR 1/5-1/4 avocado

Option 2

Approx. 380-410 kcal; CHO:PRO 1.7:1 (CHO – 230 kcal, PRO – 138 kcal, FAT – 45 kcal)

1 cup (8 oz.) organic 1% milk – will add carbohydrates as well protein*

1 ½ medium ripe banana

3 TBSP chocolate flavored protein powder (20 g)

1 TBSP raw organic cocoa powder

*If you are using low fat milk and adding cocoa powder, you do not need any extra fat

Blend in a blender as above

MANGO-ORANGE-BANANA

Approx. 440 kcal; CHO:PRO 3:1 (CHO – 300 kcal, PRO – 100 kcal, FAT – 36 kcal)

1 glass orange juice

1 medium banana

¾ cup cut up mango

4 TBSP protein powder of choice (25 g)

1 tsp flaxseed oil

Blend in a blender as above

If using water, nut or seed milk, you will need to add more fruit to increase the amount of carbohydrates needed to replenish glycogen. The higher the sugar content in this case the better as it will speed up the uptake by the muscles as well as recovery. 

If the shake appears too thick, you can always add a little bit of water to thin it out.

 BE CREATIVE AND ENJOY! THEY TASTE GREAT AND ARE GOOD FOR YOU.

Do you live in the West LA area?  I currently have an opening for a individual who is strongly motivated to improve their fitness and wellness.  If that sounds like you, call me at 310-471-6786 and we can arrange a 45 minute interview to determine if we are a good match.