Food For Thought

We all get sick, we all have some health issues (none of us are perfect hate to break it to ya! ) I mean let’s be real I refer to myself as the unhealthiest healthy person there is! (RA, new digestive issues, Hypothyroidism to name a few) WIth that said, do you pay attention to what you eat and how it correlates to how you feel? No I am not talking about counting calories and macros so to speak but more so the actual FOOD.

 

Let’s backtrack a little bit, our ancestors how did they eat? They ate stuff that came from the ground, stuff that their bodies were MEANT to eat. Meaning their bodies used the food as fuel. It did not store excess “fake” food it could not use or get confused and cause inflammation and other troubles when processed stuff and additives were ingested.

 

Think on it —– Our bodies are machines —- nutrition is a MAJOR KEY to fitness, weight loss and HEALTH overall. They use certain foods as fuel, certain things defend infection and actually help prevent inflammation. Processed foods CAN CAUSE infection, inflammation, head aches, digestive issues (inflammation) etc. Granted our bodies HAVE evolved since our ancestors but not so much to make them function properly with fake stuff. I mean were not “fake” right?

 

Maybe you agree and you are one of those who have changed their diets, their lifestyles yet still have health problems, immune system issues, maybe something as severe as cancer…. There may not be a direct answer as to why, but many studies do lead to our early years, possibly even when we were in the womb. I for one definitely did not grow up eating grilled chicken and veggies and fish and asparagus every night. My childhood makes me honestly think of one thing—– Dairy Queen Blizzards…. They were my absolute favorite thing, and loaded with probably 96% unhealthy stuff! Now I am not saying that Blizzards caused my health issues today or that no one should ever have one. But a more than once a week thing (true story) definitely didn’t help! And that is just a glimpse to my growing up nutrition habits. Back to the point though —–

 

Sugar and Fatty foods signal our opioid response which stimulates the release of the feel good hormone dopamine. These foods make us feel good (before you crash from the sugar high) just like actual opioid drugs do. That is why you may hear people saying sugar can be and is just as addictive as cocaine. The more you eat of these things, the more your body will naturally crave them which leads to overeating and in turn weight gain. So many of our foods today are loaded with things that will trigger this response, and sadly most food manufacturing companies are well aware and sometimes are behind paying for research that will favor their products to downplay the real problems to consumers. Again these foods (being processed with additives) trigger the wrong things in our bodies leading to inflammation, possible illness, etc!

 

Pregnancy and Food — Another potential big influencer —- When a pregnant mother eats, the fetus is getting the nutrients from that food to help grow, if they’re eating large amounts of processed foods with additives, possibly taking medications or other human derived substances…. Would it be so out of reach to say that something could not stem from that? Tests have been done to show how not everything is left in the womb, some things are indeed embedded in the fetus for their lifetime. “Mothers who eat a lot of junk food while pregnant in a way set up their child to be possibly addicted to high fat, high sugar diets when they are weaned” University of Adelaide .

 

Now NO I am not saying go blame your mom, just a few years ago we had NO idea what we do now as far as food and processed food go, the after effects and long term effects certain additives can have. I am writing this to get you aware, if you have a child, if you want to one day, you can do what is best for not only your health but your child’s as well. Now eating a bad meal here and there is not going to necessarily hurt your immune system but start now and try to practice balance. READ NUTRITION LABELS. There are plenty of healthy options now that don’t taste like cardboard. You can get creative with spices, you can order healthier options when out to eat most of the time.

 

Its your life, your priorities just remember to choose wisely.

 

If you’re pregnant or thinking about becoming pregnant and would like help with nutrition, this book is great!      What to Eat When You are Pregnant 

If you would like help with training contact myself or Brady at http://www.Cybfitlab.com for Pre and Post Natal Fitness Help!

Candice@Cybfitlab.com

Brady@Cybfitlab.com

 

 

 

 

 

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Sugar….. and what it actually does to your body

I have a sweet tooth, and I am not ashamed to admit it. Give me cookies, and I could probably eat a dozen easily if I lacked any will power. However, I do have will power that I have developed over time and part of the reason for that is knowing what sugar actually does to my body when I ingest it. Primarily added sugars, or manufactured sugars. Moderation, again as I state all the time is the key.

So what happens exactly when you eat sugar? And what is it?

Sugar when eaten is broken down by your digestive enzymes into glucose and fructose. Now glucose is a form of something our body uses for energy, but too much of it can cause harmful side effects.

  • Glucose
    • When absorbed causes our pancreas to release insulin which in turns takes the glucose to your cells to be used as energy. However too much insulin can cause the blocking of leptin (the hunger hormone) which makes you feel hungry even though you just ate… this can also cause your body to be tricked to storing glucose as belly fat because it thinks it is in starvation mode.
    • It can also cause serotonin to be released which causes sugar crashes (as it is your sleep regulating hormone)
    • Too much insulin can also cause your body to not release enough dopamine over time which makes you feel good…. this leads to cravings and can cause addiction like mentality. (btw this is also what happens by the brain when you do cocaine ).
    • Over time your bodies cells can become resistant to insulin which causes an overload of it in your blood stream which leads to different forms of diabetes.
  • Fructose
    • Acts and is absorbed in a similar manner to glucose but is metabolized in your liver
    • Your liver can easily be overwhelmed if you eat too much fructose containing foods and cause fat to grow within it…. aka fatty liver disease
    • It also can cause your “good” cholesterol to lower (HDL) which in turn increases triglyceride levels. And that fat can actually be carried to your arteries from your liver which leads to increased heart attack and stroke risk

 

The thing is SOOOO many of processed foods contain both forms of sugar. Natural food like fruit does too but we aren’t as prone to eat too much of that stuff and some sugar is not a bad thing (in its natural form) as it helps with energy. By taking measures to LOOK at food labels, and cut back on the stuff everyday that contains a lot of sugar you can really decrease your risk for so many diseases like diabetes. I am also a FIRM believer (as I have seen results first hand) that eliminating a lot of sugar from our diets improves our skin as well….. even CELLULITE. Yes cellulite.

In a nutshell, this country has a very large obesity problem, and its sad to say that much of it is caused by the FAKE stuff that many manufacturers (not all) make for us to eat. They know sugar causes cravings, so if they include it in their products they not only taste better but they will get many many repeat buyers who do not know any better. Not to mention processed forms of this stuff is a lot cheaper than the natural forms. But each one of us have to power to choose what we put in our bodies. Treat them as they should be treated. Our bodies are machines and fueled right they will look and perform right, fueled wrong and they will perform like crap and look like crap. Just like you wouldn’t put cheap gasoline in a Ferrari, you shouldn’t put cheap stuff in your body either ;).

Sources : http://www.andjrnl.org/article/S0002-8223(10)00644-9/abstract
womenshealthmag.com
http://ajcn.nutrition.org/content/78/4/850S.full

Photo : Credit – Idea Fitness Journal

Easy Breakfast Mini Quiche

I get asked ALL the time for easy healthy breakfast ideas. Probably more than anything else. It is always a struggle to find a high protein option that doesnt involve you standing in front of a stove or taking a … Continue reading

Lazy Girls Guide to Food Prep

I dont like the word lazy…. but I have to admit when it comes to cooking I am NO Betty Crocker, or Martha Stewart for that matter. I mean we all have our strengths and weaknesses….. right?

I do however know how important food prep is to staying on track. Being on the go all the time I have to be prepared or I am grabbing whatever I can and no matter how hard we try or think, we never really know what we are getting at restaurants. Days when I have food prepared for most of my meals versus ones when I don’t I am more successful as far as how I eat nutrition wise.

Which leads me to this blog, and why I am sharing some of my secrets with you (you’re welcome). We need natural not artificial loaded foods in our diets everyday. My rule is 80/20. 80% of the time stick to eating natural (scanning the outside of the grocery store aisles) and 20% you can splurge. Luckily more retailers are now jumping on board the health food train, and it is easier than ever to find what our bodies really need to succeed in health from the inside out.

Lazy girl rules:

  • Rule #1 – Stick to the Basics:
    • Protein is always number one on my list when prepping food. Cooking these bad boys in bulk takes the guess work out of the rest of the week as you can make salads, stir frys, wraps, etc. I also buy carton egg whites, yes I know many will argue with this but no cracking involved and can just pour and go!
    •  Complex carbs are the carbs our bodies want. Carbs do NOT need to be your enemy if you eat the right ones and not in extreme excess your body will start to use them properly and you won’t gain a ton of weight but instead you will use them for fuel.
    • Veggies and Fruit. I like fresh of both, but I also like to buy frozen. Frozen fruit I throw in my overnight oats or protein shakes versus using Ice to change it up. When buying Frozen though be sure to pay attention to sodium content and sugars. Sugars tend to sneak in frozen fruit (not natural ones) and sodium is sometime added to veggies so look at those labels! Remember too much of a good thing is not good.
    • Healthy fats- Buy avocados, nuts, nut butters and olive/coconut oil. Add these things (portion controlled) to meals to get the fat YOU NEED!
    • EVERY meal should consist of a lean protein (chicken, fish, ground turkey, lean beef, eggs, protein powder), complex carbs, and a healthy fat!
  • Rule #2 – Go to Target, Trader Joes and Fresh Market (on Tuesdays)
    • Who doesnt like these Target and TJ’s? They both now carry these amazing all natural microwavable options like sweet potatoes, quinoa, brown rice, veggies, and veggie combos with olive oil, etc. Heat those bad boys up in no time and add to your proteins. Carbs and Veggies … Check! (side note though, be sure to look at sodium and sugars AND ingredients, they should JUST list what foods are advertised, nothing else).IMG_6224 
    • Fresh Market on Tuesdays is winning. You can get natural chicken for $2.99/lb and some other meats too depending on the store. That is less than some hormone added wannabe chick (my name for it atleast) is at other grocery stores. I am sorry if you do not have one near you…. but research somewhere similar. Seriously. 
  • Rule #3 – Buy a crock pot…. and liners
    • My crock pot is one of my best friends (true story don’t judge). I throw a liner in it, throw chicken and onions or chicken and salsa, or ground turkey and either of the two, some spices and go about my day. Later on I portion it all out, throw out the liner, and protein prep done!
  • Rule #4- Overnight Oats and Protein shakes
    • I dont care who you are, you need to eat breakfast. Overnight oats are the easiest and yummiest thing ANYONE can make. Take your portion of oats (probably 1/3- 1/2 cup) add water or almond milk, fruit or whatever your heart desires. Then put it in a air tight container (or just finished PB jar) in the fridge the night before. Wake up and eat the next morning! Add a protein shake to it or just throw some protein in it the night before (because you do need protein in the am, and lets be real most of us don’t have time to make eggs).

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  • Rule #5- Buy a  SCALE. (and BPA Free Tubberware)
    • So we have shopped, cooked/ microwaved now we have to measure this stuff out! Portion control is a MUST.
    • We all have different needs so ladies if you are making you and your mans meals for the week you both do NOT need the same portion sizes. Guys need more, they have more muscle and testosterone meaning their metabolism is naturally faster (I am jealous too). Figure out your portions then divide these meals into BPA free containers and put in the fridge for the week and you have NO EXCUSES!

Y’all this really should only take about an hour if that (minus the crock pot and shopping time). There is no excuse we cant all do this! If you suffer from prep laziness like me I hope this helps! Let me know, and as always check out my training and nutrition help options if needed! 🙂

 

 

 

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