Monday, January 2, 2017

Monday + Sunday In Meals

Good morning, friends! How’s it going?? I hope your 2017 is off to a very happy and healthy start!

As you probably remember, I kicked off my new year with some serious healthy eating motivation, and I have a feeling it’s just going to keep growing once I’m on a brand spanking new Designed to Fit Nutrition plan! Our new software is amazzzzing, and, holy cow, we are excited for the coming months. We have a TON of new clients for the new year, including a number of CNC readers, and I really don’t think they know what they’re getting themselves into. Haha! Totally kidding! I am especially looking forward to working with the CNC peeps! 🙂

Anyway, it’s time for a special edition of Monday In Meals where I recap what I ate throughout the day on Sunday and Monday with a few random adventures thrown into the mix. Ok, here we go!

SUNDAY IN MEALS

Sunday In Meals

  • Breakfast: Scrambled eggs with roasted red potatoes, sauteed kale (I used unsweetened coconut cooking oil), and ketchup + iced coffee with coconut creamer and collagen
  • Lunch: Ground beef with roasted sweet potatoes, steamed zucchini, and Parmesan
  • Snack: French Toast Scramble (I used maple extract instead of vanilla… omg, so good!)
  • Dinner: Crock-pot Sweet & Sour Meatballs (recipe: meatballs + chili sauce + a big scoop of marmalade) over brown rice, cauliflower rice, and broccoli florets
  • Dessert: Part of a milk chocolate cat, which was actually inspired by my mom’s cat, Charlie Bucket!
  • Snack: Trader Joe’s Rice Cracker Medley <— really tasty… will definitely buy again!

MONDAY IN MEALS

Photo Jan 01, 8 47 21 AM (1024x1024)

#puglife… and, whoa, that cushion has seen better days!

Photo Jan 02, 10 12 36 AM (576x1024)

I used #75 for the Thrusters and finished around 21 minutes.

Photo Jan 02, 11 14 59 AM (576x1024)

Don’t we all, Qman? Don’t we all… #targetlover

Photo Jan 02, 12 10 24 PM (576x1024)

I’m so excited about an Instagram project that I’m doing with Whole Foods Market Hingham. Be sure to follow them on @wfmhingham to see what we’re up to later this week and weekend! 🙂

monday-in-meals_jan-2

  • Breakfast: Scrambled eggs with roasted sweet potatoes and sauteed kale + iced coffee with coconut creamer and collagen
  • Post-workout: SFH protein shake + part of a coconut donut + Coconut Macadamia Nut iced coffee
  • Lunch: Crock-pot Sweet & Sour Meatballs over brown rice, cauliflower rice, and broccoli florets
  • Snack: Mashed sweet potatoes with Cheerios + peanut butter (I was craving cereal, but it doesn’t always fill me up, so I tried sweet potato + peanut butter, which was quite satisfying!) + a mug of the best tea ever
  • Dinner: Taco salads made with this organic spicy taco seasoning, which is excellent!! I want to have it in our cabinets at all times!
  • Snack: Half of a banana with peanut butter and cinnamon

Question of the Day

Tell me about a healthy snack that you’re loving lately. I’m always looking for new ideas! 🙂 



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Goodbye, Staffan Lindeberg

A photo Staffan sent me, showing him 
weighing a Kitavan man as part of the 
Kitava Study.
I recently heard the sad news that Staffan Lindeberg, MD, PhD, and lead researcher of the Kitava Study, has died.

Staffan was a dedicated researcher and physician at Lund University in Sweden whose work was inspired by the evolutionary health principle.  After reading Boyd Eaton and Melvin Konner's seminal 1985 paper on Paleolithic nutrition, in Staffan's words, "it gradually dawned on me that John Harvey Kellogg, a vegetarian zealot, had more influence on dietary advice than Charles Darwin had" (Staffan Lindeberg. Food and Western Disease. 2010).  Long before it was en vogue, he adopted a Paleo-style diet and saw his own chronic disease risk factors, such as body weight and blood pressure, decline.

Shortly thereafter, Staffan organized the Kitava Study-- an investigation into the diet and health of one of the few remaining cultures scarcely touched by industrialization.  Although Kitavans weren't hunter-gatherers by any stretch of the imagination, they did eat a starchy diet free of grains, dairy, refined sugar, refined oils, and all processed foods.  In a series of papers, Staffan reported that the Kitavans showed undetectable levels of obesity, diabetes, heart attacks, and stroke-- even in old age.  He went on to conduct randomized, controlled trials on the Paleolithic diet, demonstrating that it can reduce chronic disease risk factors in a Western context.  He published an overview his findings in a book, Food and Western Disease.

Staffan's findings were an important counterpoint to the claim that high-carbohydrate diets are fattening and drive chronic disease.  Here we had high-quality evidence that a lifelong diet of 70 percent unrefined carbohydrate and only 20 percent fat could be consistent with lean and often muscular bodies, and a low risk of the most common diseases that afflict us today.

Over the years, Staffan has been very generous with me, sending me photos of the Kitava Study for my talks, reviewing works I've written including chapter 1 of The Hungry Brain, and exchanging scientific ideas.  I always appreciated his curiosity and skepticism.

I'm sure the circumstances of his death will be discussed ad nauseam inside and outside the Paleo community.  I don't find these types of discussions very informative so I won't be participating.  If Staffan were here, he would probably point out that what we need isn't more anecdotal evidence, but more research into the connection between diet and health.
This post was written by Stephan Guyenet for Whole Health Source.


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Is This The Year You Achieve Your Health Goals?

 

Happy New Year everybody!!

It’s that time of year where you see all kinds of various media sources spouting diet gimmicks and easy-to-swallow pills that will supposedly make you look like a… Read more →



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Dear Mark: Raising HDL Particle Number, Who Should Try Ketones, and Where’s My Keto Energy?

detail of blood screening results prinitng with focus on cholesterolFor today’s edition of Dear Mark, I’m answering three questions from readers. First up, what’s the best way to increase your HDL particle count? There are dozens of articles explaining how to reduce LDL-P, but what about HDL-P? Second, are ketones right—or necessary—for everyone? The final question comes from a reader who, despite sticking with the diet for four months, hasn’t felt the fabled “keto energy.” Should she try ketone supplements, give it more time, or what?

Let’s go:

Any ideas of what might increase hdl-p? There is surprisingly little information that i can find. So far the only thing i’ve found is that resistant starch raises it in pigs fed a western diet .http://ift.tt/2hKaa80

That’s certainly one route—via eating more resistant starch. I’d also guess that eating more prebiotic substrate in general will have favorable effects on HDL-P.

Exercise is a big one.

In patients with rheumatoid arthritis, exercise predicts rises in HDL-P. The largest increases are in smaller, denser HDL particles, which tend to have more antioxidative (protective) potential than larger, fluffier HDL particles.

Endurance exercise also increases HDL-P in healthy overweight middle aged adults, albeit somewhat differently than in rheumatoid arthritis. Instead of increasing smaller, denser HDL-P, exercise in this group increases larger, more buoyant HDL-P (less protective).

Before you assume exercise is good in RA patients but bad in overweight older adults, think about it like this. Rheumatoid arthritis patients bear a large inflammatory burden. They’re under a lot of oxidative stress. In that situation, an increase in the types of HDL particles that protect against inflammation is probably a good thing—it indicates help is on the way.

Meanwhile, in basically healthy older adults, inflammation is somewhat low. Endurance exercise supports and enhances this low inflammatory burden—as indicated by the increase in buoyant HDL-P. When inflammation is low, your body has no need to boost production of the ultra-protective small dense HDL-P.

We see evidence of this in another study (PDF) where overweight older men with elevated cardiovascular disease risk factors went on a short-term diet and exercise regimen. Although their HDL particles lost density, the overall profile grew anti-inflammatory and protective.

Olive and thyme polyphenols seem to decrease LDL-P/HDL-P ratio, which either means reduced LDL-P, increased HDL-P, or both. Either way, it’s a positive development. Polyphenols from other foods and spices probably have similar effects.

Eating dairy fat rich in natural trans-fats like CLA increases HDL-P, at least in guinea pigs. Seeing as how pastured dairy fat does seem to improve cardiovascular health in humans, I’d wager it’s increasing HDL-P as well.

What else?

I admit I had no idea what this article was going on about and had to do a bit of research. Now a question: Are exogenous ketone supplements something that would benefit everybody, including people who are NOT athletes, or is this just the latest “in” performance enhancer? I just want to be able to maintain sufficient fitness for an active, pain-free lifestyle as I continue to get older.

Athletes, especially endurance athletes (but likely everyone who does anything with even a modicum of aerobic activity, which is most) can benefit. I explained why and how in this post.

Older people suffering cognitive decline. The evidence is growing, from the MCTs in coconut turning into ketones and improving Alzheimer’s outcomes to outright supplementation with ketone esters improving cognition in an Alzheimer’s patient.

Patients with treatment-resistant epilepsy. The ketogenic diet is often the best treatment available for epilepsy—it just plain works—but it’s not the easiest diet to follow. It might be easy for the people crazy enough to read a daily health science blog and willing to comb through the hundreds of references it contains, but many “normals” have trouble even identifying “carbs.” That’s where exogenous ketones could help. They certainly help in epileptic rodents.

But for everyone? Ketone supplements are too expensive for most people to mess around with. Ketone supplements can rapidly spike blood ketones to levels shown to be protective against Alzheimer’s, Parkinson’s, and epilepsy, but they have a half life of 1-2 hours, so if you’re taking them for cognitive decline or epilepsy, you’d have to frequently re-dose. 

We’ll see how things go.

Are these products really necessary? How much do they really help? I have yet to find the energy everyone is talking about and I’ve been keto for four months. Give it more time?

They aren’t necessary for most people. Or anyone, yet. It’s a very young industry, and the science is developing.

They help me with energy and endurance during my weekly Ultimate Frisbee games. That’s worth it for me, but it might not justify ketone supplementation for anyone else.

You’d just have to try. If you can eat $15, try a sample pack. The financial investment isn’t that large, and you’ll stop wondering if they work or not.

Another thing to consider: keto may not be the right diet for you. And that’s fine. But I suspect you might be looking for something that’ll never be realized.

Ketogenic enthusiasts oversell the diet. Heck, the same goes for any dietary enthusiast, whether vegan, vegetarian, paleo, or macrobiotic. Every diet is “the best thing ever” and grants adherents “unlimited power and boundless energy.”

Don’t fall into this trape. Don’t chase the keto high. Are you getting your work done? Are your workouts going well? Are you reasonably engaged with your life and the people in it?

If the answers are yes, you’re fine. If the answers are no, try something different.

Bottom line: ketone supplements may assist with energy, but they’re too expensive for everyday use for most people. If full-blown ketosis isn’t doing much for you, throwing in some ketone supplements won’t, either.

Thanks for reading, everyone! Take care, and if you’ve got anything to add, be sure to help out with the reader questions down below.

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The post Dear Mark: Raising HDL Particle Number, Who Should Try Ketones, and Where’s My Keto Energy? appeared first on Mark's Daily Apple.



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Trend Alert: Pea Protein

Proteins derived from plants are getting more recognition as many folks strive to have a more plant-based diet. At the forefront of this trend is protein from legumes like peas. Find out if the newfound popularity is worth the hype.

 

Peas As a Protein Source

One cup of raw green peas contains 8 grams of protein. Yellow or green split peas are also often used for pea-based products; this dried version contains 48 grams in the same 1 cup portion. Depending on the product, you might find either of these options added so check ingredient lists for clarification.

The type of protein found in peas is different than animal derived sources. As with most plant-based foods, some amino acids are missing, but peas do contain three important muscle building “branched chain” amino acids, leulcine, isoleucine and valine.

Pea protein powder has become a popular additive in snack foods and bars. Extracting the protein from food to powder does require some processing so the nutrient profile will differ slightly from the whole food version. Pea protein does have an advantage compared to some other popular protein supplements (like whey or casein) as it contains more hunger fighting fiber.

 

Pea Protein Products

There’s been a steep increase in the amount of products containing pea protein. Unflavored protein powders like Bob’s Red Mill and Now Nutrition can be added to smoothies and baked goods. Larabar ALT bars are a vegan snack bar enhanced with pea protein. Harvest Snaps turned peas into a crunchy snack.

Bottom Line: Pea protein offers a valuable vegetarian option for those who need more protein. Eating good ol’ peas to increase protein intake remains the most-nutritious vehicle, but powders and other enhanced foods offer more variety.

 Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition.



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Happy 2017!

For some odd reason I’ve been thinking it was 2017 for a while now. But now it’s officially here. It wasn’t the most dramatic new year weekend, but it was a solid one full of champagne and black eyed peas ; )

My favorite wine club now offers bubbly, and the bottle above, which I opened during cocktail hour, was fantastic.

Saturday morning I had a cinnamon raisin bagel from Bodos with cream cheese, and pear. The bagel was delicious! It also kept me full through early afternoon (although I did eat a later breakfast).

Mid-afternoon after a trip to the gym, I had a chocolate Vega smoothie made with banana, peanut butter, spinach and milk. We had early dinner plans, and I wanted to save up my appetite!

After hosting some friends with bubbly at home, I joined a party of five for dinner at Maya. Maya does southern food just right. You can’t go without getting the pimento cheese fritters with red pepper jelly! I also had some cornmeal-fried oysters and a kale salad to start, plus a glass of red.

For my main course I ordered catfish, one of my favorites, with the BEST cheese grits and collard greens.

We shared some Mississippi Mud pie for dessert and headed home to ring in the new year from the couch. No fancy parties this year, as Mazen was sleeping at home and I had a 10:00 curfew : )

Luckily that mean no hangovers, and a fresh start to the new year! I made this big brunch of eggs, bacon, grapefruit and an extra bagel half.

We spent a lot out time outside in temps near 60 degrees!

Including a nice little 5K run.

We headed to a friend’s house for New Year’s Day dinner and enjoyed appetizers and a full good-luck dinner of black eyed peas, bacon collards, pork, and cornbread.

I had the BEST peanut butter buckeyes for dessert, and I must find the recipe! They had rice crispies inside and were lighter than some of the other buckeyes I’ve had.

Hope you guys had a wonderful weekend. Tomorrow I am sharing a post with my 2017 Word of the Year. Stay tuned!

The post Happy 2017! appeared first on Kath Eats Real Food.



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