Sitting: A Slow Death

We have all heard the headlines; sitting for long periods of time is bad for you.  However, the average American sits for approximately 14 hours per day.   Add that to sleeping 6-8 hours in an evening, that is a lot of time sitting and being sedentary and very little time moving.

Sitting long hours increases the risk of death from cardiovascular disease and cancer; as well as, increasing the risk of living with a chronic disease.  One study found that the risk of death increase by 50% and the risk of chest pain or a heart attack increased by 125% when a person sits for 4 or more hours per day (Levine, 2012).  Another study found that those who sit 6 hours or more daily have a “significantly greater risk” of having a chronic illness than those who sat less than 4 hours each day (Dallas, 2013).  These are incredible numbers.

We also have heard that sitting increases our risk for obesity.  This is partly due to inactivity; we are being sedentary when we sit at a desk.  This is also partly due to the body’s chemical processes.  The processes related to the breakdown of fats and sugars in the body stalls when sitting; standing and moving can restart that process (Levine, 2012).

Of course, the simple solution is to just stand up.  A person who knows he will be sitting behind a desk for 14 hours during the day should set a timer to alert him to take a break and stand every hour on the hour.  Another easy solution is to face time people, as in go to their office, when you need to speak to them.  Find reasons to get up and move in order to improve your health.

A recent study measured what happens when people are given the option to stand and work.  Pronk, et al (2012) had volunteers work at a station that could be adjusted for sitting or standing.  They found that workers who used the sit/stand device reduced time spent sitting by 224%, reduced upper neck and back pain by 54%, and measured themselves as having an improved mood.  Work flow was not interrupted.

The long and short of it is, we need to find reasons to stand more and sit less.  Sitting is just as harmful as smoking.  Sitting leads to obesity, cardiovascular disease, blood clots, and other chronic illnesses.  In a world of long work hours, long commutes, and computers, it takes some dedication and ingenuity to find reasons and ways to stand; however, that tiny bit of effort may just make you happier and healthier, and it may just save your life.  Aren’t you worth it?

Dallas, Mary Elizabeth (2013)  Too Much Sitting Linked to Chronic Health Problems.  Retrieved on January 2, 2014, from www.webmd.com/heart-disease/news/10130221/too-much-sitting-linked-to-chronic-health-problems

Levine, James A. (2012)  What are the risks of sitting too much?  Retrieved on January 2, 2014, from www.mayoclinic.com/health/sitting/AN02082

Pronk, Nicolaas P; Katz, Abigail S; Lowry, Marcia; Payfer, Jane Todmyre (2012)  Reducing occupational sitting time and improving worker health:  the take-a-stand project, 2011.  Retrieved on January 2, 2014, from www.cdc.gov/pcd/issues/2012/11_0323.htm

Carbs and Sugar

Carbs.   We hear many tales about how villainous carbs can be and how they way-lay weight loss.  We also hear how there are some forms of carbs that are better than others.  Yes?  No?  Maybe?

First, we need to break down exactly what is the role of a carb.  All carbohydrates are eventually broken down into glucose.  So, ultimately, carbs are sugar.  This is good to remember.  When the chemical processes are working correctly, and when we are not inundating our system with too much food, this glucose is used for fuel for our organs and muscles. 

But, are all carbs created equal?  Not exactly.  We have all heard of “good carbs” and “bad carbs” and how certain forms of carbs are better than others.  But what does this mean?   This means that some carbs are higher on the glycemic index than others.  This is useful to those who have health issues or who are trying to lose weight.

Whole foods, like fruits and vegetables, are carbohydrates that are laden with essential vitamins and minerals.  As carbs, they ultimately become glucose.  However, because the body must break the chemical bonds and utilize energy to create the glucose, it enters the bloodstream at a later point in digestion.  Simply put, this gives the body a chance to absorb the vitamins and minerals along with the glucose.  Also, fruits and vegetables contain fiber, which is important for the GI tract.

On the other hand, processed carbs add sugars like high fructose corn syrup and have bonds that are easily broken and contain fewer essential vitamins and minerals.  These easily broken bonds allow the glucose to hit the bloodstream much more quickly.  As a result, insulin levels are spiked and we suffer from what is commonly called a “sugar rush” quickly followed by a “sugar crash”.   Too much of this can cause a dysfunctional pancreas and poor quality insulin.  Too much of this will cause belly fat.

What is interesting to note is that 100 years ago, the average American consumed approximately 5 pounds of sugar per year; now the average American consumes between 150-200 pounds of sugar per year.  This is partly due to the added sugar (HFCS) in processed foods.  It is also partly due to the increased amount of carbohydrates in our diets.  Obesity and obesity-related issues were not the number one drain on health care 100 years ago.  Sugar tastes great, but is it worth the health risks?

How can you trim unnecessary sugars from your diet?  Most importantly, stay away from processed foods.  Simply put, the further from the source the food is, the more processed the food has become.  Stick with the whole foods—a variety of fruits and vegetables, quinoa, seeds, nuts.  Eat breads, pastas, white rice, cookies, cakes, etc. sparingly.  A good dessert or a great chunk of bread has its place, so I would never tell you to completely deprive yourself of them; however, keep the treats at a minimum and the whole, healthy foods at the maxim

Avoiding holiday weight gain.

The holidays are upon us, which means the feasting has begun.   This is both good and bad.  The good is we get to reconnect with family and friends who live far away.  The bad is we tend to gain weight during the holiday season.  Although, according to NIH, we do not gain as much weight as we think, only about a pound or two; however, that pound generally will stick around for a lifetime (NIH, 2000).  Add a pound or two a year, and you will soon be 20-30 pounds heavier.

If you are willing to be a bit more diligent from November through February, you could not only avoid this subtle weight gain, but you could possibly end up losing weight during the holiday season.  Here are seven tips to avoid holiday weight gain.

1.  Never arrive hungry.  This is a must for grocery shopping and holiday parties.  Be sure to eat a healthy snack before the party.  This will help your willpower to avoid the high-calorie, sugary foods and stick to the healthier options.

2.  Remember your portion control.  If your party is buffet-style, be sure to use the smaller plate.  Put a spoonful of whatever you want to try, but once that plate is full, you are finished.  This will keep the total calories down to a normal number for a meal without leaving you feeling deprived.

3.  Fill up on your vegetables and fruit.  You are aiming for 7-9 servings, mostly of vegetables.  This will give you your fiber and good carbs for energy and satiety.  This also will help you with your portion control and avoiding sugar cravings.

4.  Choose socializing over eating.  Once you have made your choices at the buffet, move away from the food.  Keep your mouth busy with catching up with friends and family instead of filling it with higher-calorie foods. 

5.  Stick to your sleep and exercise routine.  It is easy to let the healthy habits lapse with the added commitments, but it is better for your mental and physical health to stay on your schedule.  If that means leaving a party early, so be it.  You can still schedule socializing around your exercise and sleep.  You will also find yourself less likely to crave high-fat, high-carb, high-sugar snacks if you are well rested.

6.  Limit the alcohol.  Holiday parties and family get-togethers tend to mean alcohol.  Limit yourself to one or two drinks and avoid the fancy, high-calorie drinks, like eggnog.  If you must have the eggnog or fancy drink, limit it to a small, 8-oz glass.

7.  Stay positive.  Stress happens during the holidays; it is inevitable.  However, by staying on track with sleep, exercise, and portion control, you will be better able to manage the setbacks.  Perhaps now would be a good time to practice deep breathing techniques.  If you will be dealing with a difficult family member, for example, simply taking a few minutes to breathe and relax will go a long way to maintaining your sanity and your willpower.

Have a great time during the holiday season, but remember to follow these simple seven steps to avoid the weight gain.  The old adage, “A moment on the lips; a lifetime on the hips” is true but avoidable with a little bit of due diligence.

Want additional health and wellness articles and tips?  Like my page at www.facebook.com/alignmentstudio.

NIH (2000)  Holiday Weight Gain Slight, but Could Last a Lifetime.  Retrieved on December 2, 2013, from http://www.nih.gov/news/pr/mar2000/nichd-22.htm

The Importance of Reading Peanut Butter Labels

Let's face it.  We know we need to cut sugars to stay healthy.  Some of these sugars are obvious--oreos, candy, cake--but some are not so obvious.  Take peanut butter, for example.  We have been told that peanut butter is a great source of protein and should be added into our diet provided there are no nut allergies.  But how many of you have considered that peanut butter may contain a lot of added sugars?

Why would a company add sugar to peanut butter?  The simple answer is it appeals to the American palate.  We love sweet stuff, and companies know we will buy products that taste good.  The problem is these added sugars are changing healthy foods into unhealthy waistline expansions.

How do we know if there are added sugars in an otherwise healthy food choice like peanut butter?  It's simple.  Flip the jar around and read the label.  If there are more than one or two ingredients, and if one of those ingredients ends in "-ose", but it down.  A food such as peanut butter should contain nothing more than peanuts or peanuts and salt.

Let's examine some labels...  Simply Jif, a very popular brand chosen by "choosy moms", contains 7g of carbohydrates, 2g of sugar, and 7g of protein.  OK.  That part doesn't sound so bad, does it?  Now, let's read the list of ingredients:  "Made from ROASTED PEANUTS, CONTAINS 2% OR LESS OF: FULLY HYDROGENATED VEGETABLE OILS (RAPESEED AND SOYBEAN), MONO AND DIGLYCERIDES, MOLASSES, SUGAR, SALT" (JM Smucker, n.d.).  I am counting 7 ingredients.  Way more than the 5 or less ingredients for healthy eating.  I am also counting at least two sources of added sugar.

Now, let's examine another peanut butter brand.  Crazy Richard's Creamy Peanut Butter contains 7g carbohydrates, 2g sugar, and 9g protein.  That part sounds great; more protein but the same amount of carbohydrates and sugars.  Now, let's read the list of ingredients:  "PEANUTS" (Sisters Sweet Shop, 2010).  One ingredient.  Perfect.

Crazy Richard's is available in glass jars (more on glass vs. plastic in another posting) in almost every grocery store that also sells Jif.  The biggest difference between the two brands, besides the amount of ingredients, is Crazy Richard's must be stirred before use and refrigerated after opening.

We'll address this separation for a moment.  The oils will separate and float to the top of a natural product.  If there is no separation, then it is more highly processed and has additives to prevent the oils from separating.  Do not be afraid of these oils!  They are good for you!  However, I hear complaints about trying to mix the peanut butter, so here are a couple of tips:

1.  Do not refrigerate before stirring.  If you do, it will be nearly impossible to fully mix the product.  I have bent a few spoons before I caught on that stirring happens before refrigerating.

2.  Place the new jar upside down for a bit before opening to stir.  I am on a strict budget, so we will purchase peanut butter on sale.  The extra jars are stored upside down to give the oils a chance to travel through the peanut butter.  This makes stirring easier in the end.

3.  Make sure your stirring implement is longer than the jar is tall.  There is nothing worse than losing your spoon in the peanut butter jar.

The long-and-short of it all is peanut butter is a healthy source of protein and can be a wonderful addition to your diet.  However, if weight loss is your goal, or if you are just looking to be more healthy, then be sure to read the labels and stick to the 5 ingredients or less rule.

And, do not be afraid to stir your peanut butter.



JM Smucker (n.d.)  Simply Jif Peanut Butter.  Accessed on November 24, 2013.  Retrieved from http://www.jif.com/Products/Details?categoryId=66.

Sisters Sweet Shop (2010)  Krema Nutrition Labels.  Access on November 24, 2013.  Retrieved from http://www.kremaproducts.com/nutrition-facts.asp

Herbs

A client of mine asked for a list of herbs and with what foods they go best.  I thought that was an interesting request as I usually just "wing it" and cook with whatever is sitting on my counter.  So, I did a little research because, let's face it, that's what I do, and I came up with the following list. 

Here are a few of the more popular herbs.  The big thing to remember is the dried herbs are more concentrated, so you would use less dried than fresh.  I tried to put not only types of foods, but also flavors and health benefits for the ones I knew.  Feel free to add suggestions.

Sage:  pine-like with lemon and eucalyptus notes; may preserve memory and soothe sore throats; good for poultry
Thyme:  pungent, woodsy flavor; good for meat, poultry, cooked vegetables, as part of a rub on fish (salmon), and eggs
Parsley:  mainly a garnish and palate cleanser (when fresh); may help inhibit breast cancer-cell growth; good for meatballs and meatloaf or as a garnish for most any dish
Tarragon:  strong anise flavor; good for seafood, poultry, salads (fresh), tomato dishes, and eggs
Mint:  good for lamb, potatoes, and peas
Oregano:  blends well with basil; good for eggs, marinara sauce, and black bean soup
Basil:  blends well with oregano; good for pestos, pasta, and on sandwiches (fresh)
Dill Weed:  good on fish and potatoes
Rosemary:  strong and piney; may help enhance mental focus and fight food borne bacteria; good on eggs, beans, potatoes, grilled meats, and vegetables
Fennel Seed:  licorice-flavored; chew as breath freshener or as a digestive aid (fresh); good on meat
Chia Seeds:  ( I know, not an herb, but they are very healthy!) very subtle flavor; grind into smoothie, cereals, baked goods, etc.

Is coconut water really a natural sports drink?

Coconut water is a great way to add a sports drink without unnecessary sugars and chemicals.  It is unfortunate that the sports drinks that are highly marketed contain ingredients that athletes, both the professional and the weekend warrior, do not need.  Natural sweeteners, high fructose corn syrup, and sucrose are designed solely for flavor and have very little to do with rehydration or supplying electrolytes and everything to do with enhancing flavor.

While the nutritional label for a sports drink like Gatorade will list potassium, sodium, and sugar, coconut water will include potassium, magnesium, sodium, and calcium (1).  One problem with coconut water is the taste; not everyone is a fan of the flavor.  However, with a little ingenuity, naturally flavored coconut water is only a blender away.  One recipe to try is for home-made watermelon coconut water.  Freeze watermelon into cubes and blend with coconut water (2).

However, is coconut water really better for an athlete than a sports drink like Gatorade?  The short answer is not necessarily.  A 2012 study showed that in a single-blind study, rehydration from a 60-minute dehydration activity was similar between bottled water, sports drinks, and coconut water (3).  However, this also means that athletes who are worried about questionable ingredients, such as the much-publicized brominated vegetable oil (BMV), have a more natural alternative for sports drinks in coconut water.  Since coconut water rehydrates and resupplies electrolytes without added sugars and BMV, then it is a great natural sports drink.  )

1.  Nelson, Jennifer & Zeratsky, Katherine  What’s the Buzz Behind Coconut Water?  (2013).  Available at http://www.mayoclinic.com/health/coconut-water/MY02023.  Accessed on October 2, 2013.

2.  Striepe, Becky (2013).  Recipe flashback:  Watermelon coconut water.  Available at http://www.glueandglitter.com/main/2013/06/12/recipe-flashback-watermelon-coconut-water/.  Accessed on October 1, 2013.

3.  Kalman, Douglass; Feldman, Samantha; Krieger, Diane; Bloomer, Richard.  Comparison of coconut water and a carbohydrate-electrolyte sport drink on measures of hydration and physical performance in exercise-trained men.  Journal of the International Society of Sports Nutrition 2012; 9:1

Should Athletes Increase Protein Above Recommended Levels?

Many athletes will increase their protein intake in order to increase lean mass and strength.  There are many conflicting messages on whether or not this macronutrient increase actually works.  Hoffman et al ran a stratified study to determine if increasing an athlete's protein intake does improve his body composition and strength. 

In the study, the researchers took 23 collegiate strength/power athletes for a 12-week resistance training study.  The athletes were divided into three stratified groups.  BL consumed below recommended levels of protein at 1.0-1.4g/kg/day.  RL consumed the recommended levels of protein at 1.6-1.8g/kg/day.  AL consumed above the recommended protein levels at >2.0g/kg/day. (1)  The researchers noted that the total energy intake for each group was below the recommended levels. (1)

According to common marketing in supplement stores and magazines, the AL group should have seen market increases in strength and improvement in body composition.  However, the researchers discovered no changes in body composition, to include body mass, lean body mass, and percent body fat, from the PRE in all three groups.  The researchers did discover a significant increase in strength, but, again, it was in all three groups.  Also, the researchers discovered no significant hormone changes from PRE in all three groups. (1) 

Given the results from the Hoffman study, there is no benefit for an athlete to stray from the recommended protein intake levels.  It is important for an athlete to remain lean, but it is also important for the athlete to remain healthy.  Consuming a well-rounded diet with nutritionally dense foods will help an athlete, meet his goals and stay lean and strong.  Being sure to follow a balanced workout of strength and cardiovascular exercise appropriate for the sport, will help the athlete increase strength and power without the need to consume more than the recommended allowance of any one macronutrient.  Being consistent in diet and training are more important than consuming too much or too little of any particular macronutrient.

1.  Hoffman, Jay R.; Ratamess, Nicholas A.; Kang, Jie; Falvo, Michael; Faigenbaum, Avery.  Effect of Protein Intake on Strength, Body Composition, and Endocrine Changes in Strength/Power Athletes.  Journal of the International Society of Sports Nutrition 2006; 3: 12-18.