Independence from the modern world’s drug

There are certain things you and I are attached from in a regular basis – work, family, responsibilities, etc. Those are things we actually need to either survive or live the day by day. But there are many things we make ourselves dependent from without actually needing them for anything other than pleasure. Unfortunately, this oh so-called “pleasure” has a ton of not-so- desirable consequences that come with it whether we see them immediately or not.

Addiction to food is something that we believe don’t exist because it involves that, food. Food is not only legal but also actually needed to stay alive. However, the kind of foods we are talking about here is the kind of food that you, in fact, can live without and the lack of it will not, by any mean, kill you in the long run – I am talking about sugars!

It’s been a minute since we all realized the grand problem we have in our hands worldwide. Obesity is not something new nor it will end anytime soon. But little has been done to fix the problem. Years ago, the school of thought that fat was making the population overweight is now kind of obsolete. Today, sugars are what we need to be alarmed of. However, not many seem to be very aware of the problem.

Just like cigarettes and recreational drugs, sugar will not fail to give you the short term effects that you are looking for – taste buds happiness, excitement to life and energy that will make you see the world though a more “positive” advantage point. But then what? Whether this effect last a couple of minutes or an hour, this “high” will eventually run off and bring you back to a “crashing” reality – tiredness and lethargy in the short term, and overweight and obesity in the long run.

Chemically speaking, sugars have been shown to have the same effects as any other addicting substance. Sugars affect the “reward system” of our brain, which is located in the nucleus accumbens, exactly where dopamine works conveying the feeling of pleasure. When we eat sugar repeatedly, which is a way to give pleasure to the body, we over stimulate this reward system producing the down regulation of dopamine receptors making them fewer in number.

Another system that regulates satiety and controls the amount of food we eat preventing us from overeating is the hormone leptin. This hormone signals the brain when the body has received enough food and is satisfied. However, when this system does not work properly, the consequence is overeating because we are constantly reacting to a “starvation” state. Studies have shown that obese people actually experience less pleasure from food than their normal weight counterparts. Therefore, like any other drug, they keep craving more and more sugar looking for that “pleasure” feeling that is now decreasing. This is called tolerance.

Tolerance and withdrawal is what makes a drug so powerful. It can take over our control and it can eventually become an addition. It is a chemical and biological transformation in our brain that cannot be easily controlled. Sugar is the “legal drug” of the modern world, which creates a need that people are constantly satisfying with processed foods making us more and more addicted everyday. No one can exert cognitive inhibition over a biochemical signal that keeps going off every minute of everyday. This is the big issue with any addition.

Now, how to overcome sugar addiction? Unfortunately there is not a easy way out for this. Like any other addition, sugar addiction should be addressed by cutting down the substance. This simply means cutting down the refined kind of sugars.  

Now, the nutritional spiel on sugars - Basically, addicting sugars come from the refined kind. Carbohydrates are all mistakenly commonly referred as sugars. However, carbohydrates can be divided in two main kinds: Complex and simple. Complex carbohydrates not only provide steady energy but they also help keeping you fuller longer due to its high fiber content which will, in the long run, help you lose weight besides many other benefits. These are the good kind. Simple carbohydrates are those coming from refined sugars and involve foods that do not have any nutritional value. These are the bad kind. 

You cannot cut sugars completely out of your diet because they are needed in a balanced diet. But a balanced diet involves the intake of the good kind of sugars, complex instead of simple carbohydrates.

So, instead of cookies, candy bars, cakes, ice cream, whipped cream, and all other crazy sweet treats out there, here are the kinds of carbohydrates you need to maintain your waistline while keeping steady energy throughout the day:

·      Vegetables: all of them… it does not matter the time a day, you can always eat veggies!

·      Whole fruits: any kind of fruits. Go ahead and make them your go-to sweet treat as they are packed with flavor as well as vitamins and minerals.

·      Nuts and seeds: walnuts, almonds, macademia nuts, hazelnuts, chia seeds, pumpkin seeds, etc. are not only good source of carbohydrate but also protein and good fats.

·      Whole grains: make sure to choose from the least processed kinds such as quinoa, oats, brown rice, brown pasta, barley, millet,  etc.

·      Tubers: sweet potatoes, cassava, potatoes, yams.

·      Legumes: black beans, peas, kidney beans, lentils are perfect additions to your meals giving you not only carbohydrates but protein. 

Now, next time you have a sweet tooth, there is no sin eating a cookie. BUT, keep it very limited and very far in between. You will notice that the less you eat sugar, the less you will crave it but you have to start cutting it back and the time is NOW!

The best part of my day any day!

I used to sleep long hours and I used to dread early morning swims/workouts. But the years have changed me. Now, I love waking up at the crack of dawn, or even earlier. One day I woke up early enough to drive to the beach and see the sunrise, and from that day on I decided daylight needs to be taken advantage of to the fullest. 

That doesn't mean I don't loooooove my sleep. I do very much. But I rather start my day early enough to have time to do everything I need to do and don't waste my day sleeping and procrastinating my daily activities. So, it's been a while (I don't actually remember exactly when it started) that I begin my day early and I do my "morning routine" - Coffee, protein and  fruit smoothie, TV morning news (I love Good Morning America) and my computer. I do all these before my swim and weight lifting workout.

After my swim practice I come back home for breakfast and continue my work. I can't begin to tell you how efficient that schedule is for me and how much I do even before noon comes around. It is just great! So the main thing I want to share with you today is how important is to schedule and plan your day - start your day waking up early and planning your day with everything that comes with it, responsibilities and recreation - and by that I mean work, food and exercise. There's no point to work your butt off when you forget about your body and your health. Create a plan that fits all the areas in your life without slacking in any of them - They all deserve your attention because they all make what and who you are. 

And above all - Love yourself.

Honey sweetened fruit and ricotta toast

Breakfast is absolutely my favorite meal, I like it to be flavorful yet healthy and light. I love experimenting with different ingredients and textures, while still keeping it nutritious and wholesome. I know sometimes it can seem like breakfast is either a full eggs, sausage and hash brown feast on a Sunday or a stale protein bar on Tuesday morning. However, there are quick and easy yet delicious alternatives for breakfast.The key is to incorporate different food groups and make it interesting. A good breakfast can make all the difference in how you start your day and can help you stay away from unhealthy snacks and make better choices when it’s time for lunch. 

INGREDIENTS (Serves 1)

Slice of toasted hearty wheat bread, ½ cup sliced strawberries or peaches, ¼ cup fat-free ricotta cheese, pinch of cinnamon to taste, ½ tablespoon honey.

 

DIRECTIONS

Spread desired amount of ricotta cheese on toasted bread and sprinkle cinnamon on top. Place sliced fruit on top of ricotta cheese, and then drizzle honey over fruit. Sprinkle more cinnamon if desired.

Let me know if this is something you would like to try. I would love to hear from you!

Cauliflower Pizza

INGREDIENTS

• Nonstick spray
• 2 1/2 cups cauliflower, grated (about 1/2 a large head)
• 1 large egg, lightly beaten
• 1 1/4 cups shredded part-skim mozzarella cheese
• 2 tablespoons grated parmesan cheese
• Kosher salt and freshly ground black pepper
• 1/4 cup tomato sauce
• 1 cup grape tomatoes, sliced in half
• 2 cloves garlic, sliced
• 1/4 teaspoon crushed red pepper flakes
• Fresh basil leaves, optional

 

DIRECTIONS

1. Line a rimmed baking sheet with parchment paper, and preheat oven to 425ºF.
2. Grate the cauliflower using a box grater until you have two cups of cauliflower crumbles. Place in a large bowl and microwave for seven to eight minutes, or until soft. Remove from the microwave and let cool.
3. Mix in the egg, one cup mozzarella, parmesan cheese, and salt and pepper. Once combined, pat into a 10-inch round on the prepared pizza pan. Spray lightly with nonstick spray and bake for 10 to 15 minutes, or until golden.
4. Top the pizza with the sauce, 1/4 cup mozzarella, grape tomatoes, garlic, and red pepper flakes. Bake in the oven until melted and bubbly, another 10 minutes. Top with basil before serving.

Fiber… What’s all the fuss about?

We are always hearing we need to have a balanced diet, right? Well, as important as it is to eat carbohydrates, protein and fats; a very important part of having a balanced diet is to consume fiber. There are 2 types of fiber in foods: soluble and insoluble. Both of them are equally important for our health. They help us have a healthy digestion and to prevent certain diseases. Soluble fiber helps us reduce low density lipoprotein (LDL) levels, which is the “bad cholesterol”. Products such as legumes, peas and apples contain soluble fiber. Insoluble fiber promotes a healthy digestion because it speeds the transition of foods in the gut. Examples of foods containing insoluble fiber are oats and wheat bran. 

The recommended intake of fiber is 10 to 25 grams a day. Even though it seems like a lot, it could be accomplished quite easily. The key is to start increasing your fiber rich foods intake by incorporating them little by little in every meal. In addition, it is important that you increase your fluids consumption as well to prevent stomach discomfort and gas forming. 

Don’t know how to start incorporating more fiber in your diet? No problem! Here are some easy tips:

• Add fiber to foods you already consume:
  • Sprinkle your cereal with some wheat bran.
  • Add almonds to your salad.
  • Add some legumes in your soups.
  • Add some flax seeds to your bread or cereal.
• Eat whole fruits instead of just drinking their juice.
• Choose from vegetables high in fiber like Brussels sprouts, pumpkin, broccoli, eggplant, carrots, potato (with skin) green peas and artichoke.
• Eat more whole grain products, especially those containing oats and barley.
• Make a wholesome sandwich for lunch with whole wheat bread and vegetables. 
• Have some delicious fiber rich fruit for snack like banana, orange, raspberries, and raisins.

Remember that creating a healthy habit takes time and dedication. Start by incorporating one healthy and fiber rich food to your diet at a time. Don’t overwhelm yourself with too many changes at once! Plan your meals ahead. And always remember that goal setting is the key for successHappy eating everyone!

Energy Drinks… What you need to know!

Energy drinks consumption has become increasingly popular during RECENT years, especially among adolescents and young adults. The energy drink industry increased from 3.5 billion dollar in 2007 to 9 billion in 2012. The per capital consumption of energy drinks in 2010 was 41.1 mL daily.

Energy drinks are not to be confused with sports drinks. Energy drinks are soft drinks containing ingredients, such as caffeine, designed to boost energy and offer metabolic or central nervous system stimulation, whereas sports drinks do not contain caffeine. 

Among the most common uses of energy drinks are: athletic performance, study attention and job performance. The main ingredient is caffeine; however, there are added ingredients also containing caffeine, such as Guarana (3-5 g provides 250 mg of caffeine), Ginseng, Taurine, Tyramine, Synerphrine, Yerba Mate and Yohimbine. Sugar is also a important ingredient adding significant calories to the drinks. As much as 35g of sugar can be found in a 8oz can, exceeding the maximum recommended daily intake of sugar by 2 to 3 times. This ingredient can produce rapid energy boost, known as “Sugar High” followed by a fast decline, called “Crash Mode”.

A current problem with energy drinks is the incidence of consumption of energy drinks mixed with alcohol. This combination produces the underestimation of levels of intoxication with potential lethal consequences. Motor incoordination, breath alcohol concentration, and impairment of visual reaction time continue to persist even with the perception of lower levels.

Today, even though there is little research on the effects of energy drinks on the elderly, there is an astonishing number of advertising for energy drink consumption among the elderly population.  

People that consume energy drinks in a regular basis can develop tolerance to the components and ingredients, which in consequence will require more of these substances in order to function with the same effects and maintain performance. Serious long-term health consequences, such as seizures, stroke and even death have been reported. There is also the risk to develop vitamin toxicity and drug and food interaction, sleep depravation, anxiety, confusion, hallucinations, GI disturbances, and myocardial infarction. Also, high sugar consumption can lead to weight gain, obesity, diabetes, CVD, and high cholesterol levels. Energy drinks have counted for 20,000 ER visits in 2012. 

So why not obtain energy the natural way? Exercise regularly, drink plenty of water throughout the day, eat a diet high in fruits, vegetables, nuts, whole grains and lean proteins, snack on healthy choices and don’t forget to try good, old fashioned sleep!