Cheese

Comments: Regular cheese is going to be high-fat (saturated) no matter how you slice it.  As long s you don’t overdo it, it can still be part of a healthy diet.  Part-skim cheeses, like most available mozzarella, are lower in fat and calories than most cheeses.  Some brands, like Kraft, have calcium-fortified cheeses (“double the calcium”) that can be a good choice if you or a family member don’t get enough calcium through other dairy products but is willing to eat a serving of cheese.  All in all, a portion-controlled 1-oz. serving can make a great snack.  However, in order to not overdo the fat, cholesterol, or sodium, keep cheese-dependent dinners (such as pizza, lasagna, casseroles, etc), to 1-2x/week.  And, try using a smaller amount of a sharper (longer-aged) cheese rather than more of a milder cheese for the same taste effect.

What to buy: Regular cheese, use in moderation

What to leave: Processed cheese (may have colorings, preservatives, partially-hydrogenated oils, etc)

By Kelli Jennings of www.apexnutritionllc.com.

Everything You’ve Ever Needed to Know About Calcium:

Calcium is a mineral that has gotten a lot of media attention in the last 10 years.  Not only is it important for muscle contraction and strong bones, it plays a role in fat loss and storage.

When meal planning, aim to get adequate calcium.  If you take a multivitamin, you will likely get ~200 mg elemental calcium from it.  So, you need to get the remainder from other sources.  To get adequate calcium:

• Increase the amount of nonfat milk and yogurt you eat as snacks and with meals (8 oz. milk or fat-free yogurt add 7-8 grams of protein)
• Try soy and rice milk and yogurt if dairy products are not desirable
• Eat cottage cheese with non-fat yogurt as a snack
• Eat tofu (make sure it is processed with calcium sulfate)
• Eat calcium-rich vegetables with meals
• Eat small servings (½ cup) of fat-free frozen yogurt with at least 250 mg of calcium for an occasional treat instead of conventional ice-cream
• Making smoothies with yogurt, milk, ice, and frozen fruit
• Monitor your calcium intake and use supplements if needed

If you still find it difficult to get enough calcium from whole foods, you may want to consider supplementing your diet.  If choosing a supplement, first look for “USP” on the label which means it meets the US Pharmacopeia’s standards for dose and dissolution. Secondly, look at the elemental milligrams of calcium, not the total amount.  The elemental amount is the amount available for absorption by your body.  Thirdly, be sure to look at the serving size on the label.  One brand may have 300 mg elemental calcium in 1 pill while another requires 3 pills for the same amount of calcium!

Supplements include:

• Calcium Citrate. Example Brand Names: Citracal, Solgar.  Calcium Citrate is the best absorbed form of supplemental calcium because it does not require extra stomach acid to be absorbed (it can be taken on an empty stomach).  Calcium Citrate sources often have lower elemental amounts of calcium than other forms, though, so it often takes more pills to get enough.
• Calcium Carbonate.  Example Brand Names: Tums, Caltrate: Calcium Carbonate is the most commonly used form of calcium in supplements.  It does require higher amounts of acid to be absorbed, so it should be taken after meals.  The antacid effect of Tums does not seem to decrease absorption when taken after meals.
• Dolomite, Bone Meal or Oyster Shell. These calcium sources are naturally occurring.  Be cautious…they may contain heavy metal or lead.  Since calcium supplements are not tested for lead content, it’s best to avoid it.
• Calcium Gluconate and Calcium Lactate: Pills from these sources of calcium contain low amounts of elemental calcium.  If you take them, make sure to look at this amount and take the appropriate amount of pills.
• Coral Calcium. Although there are many, many health claims for coral calcium, it is simply calcium carbonate.  Don’t believe the hype!

When supplementing, do not exceed 2,500 mg total calcium/day, and don’t supplement more than 500 mg at one time for optimal absorption.  Lastly, take supplements with meals as stomach acid is needed for digestion (calcium antacids do not counter this effect).

What can a little water do for you?

• Boost your Metabolism. It takes about 70 calories to warm your daily 64 ounces of ice water to body temperature.  In one week, that’s ~500 calories burned!
• Help you lose fat. Fat Breakdown creates byproducts that must be flushed from the system.  Without adequate fluid, your metabolism of fat may come to a halt!
• Keep you healthy – to avoid seasonal colds, flus, and other bugs, use water in 2 ways: 1) Drink enough to stay hydrated and flush your system and 2) wash your hands!
• Help you control intake. Many experts believe that we misread thirst for hunger and overeat instead of hydrate – that’s a big mistake when trying to lose weight – always drink some ice-cold water first!
• Keep you looking youthful.  Dehydration has a direct affect on your skin.  Water will plump your cells and reduce signs of aging.

By Kelli Jennings of www.apexnutritionllc.com.

Heavy Cream in hidden places

Ever wonder why your favorite restaurant’s mash potatoes taste so good?  Or, why you can’t get your omelet to fluff up like that at home?  Often times, chefs will enhance the taste and texture of ordinary foods with heavy cream.  At calories 100 per 1 ounce (~2 Tbsp), EATER BEWARE.

By Kelli Jennings of www.apexnutritionllc.com.

Fruit Juice

Remember juice glasses?  The ones your Grandma had in her cupboard and held ~4-6 ounces?  In most kitchens, these are long gone.  When you pour yourself a glass of juice, you’re getting the same calories and grams of carbohydrates (without any of the fiber) you’d find in a piece of fruit, FOR EVERY 4 OUNCES OF JUICE!  So, pour yourself 12 ounces, and you’ve got ~180 calories/45 grams carbs/0 grams fiber…16 ounces, ~240 calories/60 grams carbs/0 grams fiber.  You get the point.  And sure, you’re also getting vitamin C and possibly some healthy components found in fruit – but not much compared to eating a whole fruit that’s full of fiber and phytochemicals.  Juice is delivered to your blood stream VERY fast and causes a big need for extra insulin, which equals extra fat storage.

By Kelli Jennings of www.apexnutritionllc.com.

High Sodium Foods

I know…when you’re watching what you eat, high-salt foods can rear their ugly head and start screaming for your attention.  And, the more you eat, the more you want.  Are you just low on willpower?  Believe it or not, sodium actually has addictive qualities that make you absolutely want, or even need, more.   The good news?  The opposite is also true.  You can retrain your brain and your taste buds to not need so much salt.  Start choosing fresh foods instead of processed ones and don’t automatically reach for the shaker.  Before you know it, you won’t need it.

By Kelli Jennings of www.apexnutritionllc.com.

How to read a label to Avoid Transfats

Within the “Total Fat” section of a nutrition label, you’ll usually find any amount of saturated fats and transfats.  Although it may be confusing, even when a type of fat is listed as “0,” it may actually be anywhere from 0-0.4 grams (they are allowed to round down).  In the case of transfats, this is a big problem because even small amounts are potentially harmful.  So, go beyond the nutrition label to the ingredients list…

Anytime you see partially hydrogenated oil, the product has trans-fats – avoid these products as much as possible!

By Kelli Jennings of www.apexnutritionllc.com.

So, how exactly should you eat for energy?

• Eat breakfast!  This will get you going.  Studies show better brain function and healthier weights among breakfast eaters.  If you’re not hungry for breakfast, you may be eating too much at night.  Start the day with some lean protein (ex: 2 eggs), high-fiber foods (ex: veggies scrambled with your egg and a whole grapefruit on the side), and some healthy fats (ex:  olive oil on your egg).
• Eat a small portion controlled snack between breakfast and lunch.  Don’t graze; instead, eat a small amount of a protein (ex: nuts) and a healthy carbohydrate (ex: fruit).
• Eat whole, fresh foods at lunch!  Wonder why you need an afternoon nap?  Look no further than your refined carbohydrate, high-fat burger lunch.  These foods will bring your blood sugars up, and then drop you back down into a barely-functioning, yawning, droopy-eyed office drone.  Instead, try lean protein, vegetables, and a serving of fruit.
• Eat another healthy snack mid-afternoon.
• Eat light at night!  Cover at least half your plate with colorful, vibrant vegetables, have a healthy portion of lean protein or fatty fish, and add a dash of healthy fats like nuts, avocado, or olive oil.  Just think of all the fuel you’ve already had during the day, and enjoy the feeling of being light and sleeping without a full stomach.
• Skip the sugars.  If you want something sweet, look to fruit or very high cocoa dark chocolate.

Eating for Energy is about seeing your food as fuel and giving your body what it needs.  Again, it needs the calories and nutrients from lean protein, fruits and vegetables, and healthy fats.   These foods, when eaten in a healthy, consistent pattern will reward your body with consistent, high energy rather than daily ups and downs.

Kelli Jennings – Apex Nutrition, LLC

Go Fresh

In today’s fast paced world, it’s so easy to opt for frozen or pre-packaged meals.  I don’t blame you….I’ve got a busy family myself and know exactly how rushed dinner time can be.  But I also know how much more incredible it is to use fresh foods for your meals.

Choosing fresh over non-fresh wins 1000 to 1.  It is so much better for you and so much more worthwhile.  Sure it takes longer, but the added time is worth it. Plan out your meals, prep fruits and vegetables so they are ready to use, and find quick and health recipes.  Just three easy tips to help you stay fresh.

Chronic Inflammation is an enemy of your body.  It is correlated to cell damage, cholesterol plague, hardening arteries, and chronic disease.

To reduce inflammation (as an athlete and for overall health), try to eat foods that are:

1. Whole-food rather than processed.
2. If a grain product, choose 100% whole grain rather than refined (for example: 100% whole grain bread, brown rice, 100% whole wheat couscous, etc).
3. Low in saturated fats (fat from animal products…buy lean meat and/or remove fat)
4. Low in transfats
5. High in monounsaturated fats (think Mediterranean diet…olive oil, avocados, nuts, nut butter, etc.)  For maximum health benefits, olive oil should not be heated – its makeup is altered with heat.  Heated olive oil is not bad for you, but you won’t get the same benefits (http://whfoods.org/genpage.php?tname=foodspice&dbid=132#summary)
6. High in DHA/EPA omega-3s (fatty fish)
7. A great tool for scoring foods based on inflammation, can be found at www.nutritiondata.com – type in a food…you’ll get the nutrition label, glycemic index, and a inflammation score.  Positive numbers are anti-inflammatory, negative ones are pro-inflammatory (kind of counter intuitive).  If you compare the score of peanuts vs. almonds, you’ll see why I recommend a variety of nuts instead of just peanuts.  You want to end up with a net score of 50 or better for the day.