Monday, July 28, 2014

Get Some Sleep

Get Some Sleep!

Sleep deprivation screws up hormones and can cause weight gain.

As many of you know already hormones control everything in our body. Sleep is the body’s natural way of resetting, including everything and maintaining homeostasis (balance in the body).  When the body is deprived of sleep it does not regulate hormones correctly.  Many of these hormones control appetite and fat oxidation (the burning of stored fat for fuel).  When these hormones are not regulated correctly it can lead to excessive food intake or even alter what types of foods you eat (possibly high calorie low satiety foods) which can inevitably lead to weight gain. 

As part of my own anecdote I find it interesting that over consumption of food has increased over the past several decades (which has led to an increase in overweight and obese individuals) and the tendency to work more and sleep less has also increased.  What I’m saying is that over the past several decades the amount of sleep that people get has gone down, and weight gain has increased.  It’s possible that there is no connection between the two, but it’s not impossible either.  I have no evidence to support my theory (although I haven’t searched for any to be fair); this is why this paragraph is purely anecdotal.

Escott-Stump, Sylvia, and Janice L. Raymond. "Nutrition for Health and Fitness."Krause's Foods and the                 Nutrition Care Process. By Kathleen L. Mahan. St. Louis, Missouri: Elsevier Saunders, 2013. 469.                     Print.

Check out my video on my Transformation from fat to muscular!

Monday, July 21, 2014

HDL and LDL Cholesterol

What is the difference between HDL and LDL cholesterol and how to increase the good and decrease the bad.


Circulates in the blood stream and binds free cholesterol to itself. Carries that cholesterol back to the liver where it is used for other functions.  Without HDL cholesterol, free cholesterol would stay in the blood where it could attach to arteries and cause blockage and/or disease.

HDL cholesterol also helps remove cholesterol from the blood which leads to less buildup of plaque and also removes cholesterol from the arterial wall.  High HDL is associated with lower risk for precursors to heart disease.

HDL can be increased by replacing saturated fats and trans-fats with monounsaturated and following a low fat (25%-35% of total calories) diet.


Saturated fat raises LDL cholesterol the most (should be less than 7% of total calories).  Trans fats also raise LDL cholesterol.  Replacing SFA with MUFA and PUFA decreases LDL cholesterol.

LDL carries cholesterol from the liver to other tissues of the body.  When LDL circulates in the blood for too long it can cause inflammation of the arties which causes precursors to CVD.

Eating foods high in antioxidants (especially vitamins C, E, and Beta-carotene) can prevent LDL cholesterol form causes inflammation of the arteries which leads to CVD.

Margarine spreads that are fortified with plant sterols and stanols have the potential to decrease LDL and total cholesterol quite significantly.  Substituting a product like Smart Balance Heart Right margarine spread could significantly reduce cholesterol levels if substituted for margarines with high saturated and trans-fats or butter. Of course, more does not mean better so use these spreads modestly and also in accordance with a healthy calorie intake.

Weight loss in overweight individuals may be the number 1 way to decrease LDL and total cholesterol because of the wide range of benefits it has on the entire body.

LDL can be modestly-greatly reduced by having a high soluble fiber intake (because soluble fiber stops cholesterol from being produced and also causes bile acids, which are made from cholesterol, to be excreted, which leads to more cholesterol being used to make bile acids which means that there is not as much cholesterol to circulate through the blood) during digestion and allows it to be excreted rather than absorbed.

Check out my video on my Transformation from fat to muscular!

Monday, July 14, 2014

Kill The Risk of Cancer

Kill The Risk of Cancer With These Foods and Nutrients!

Vitamin D- Vitamin D has been shown to decrease the risk for having colon, breast, ovarian, renal, pancreatic, prostate, and other cancers. Supplementing with 2000IU of vitamin D3 per day will achieve the necessary levels of vitamin d necessary for decreased cancer risk.  Foods high in vitamin D include salmon, trout, tuna, halibut (and many other fish/seafood), fortified dairy products, and fortified cereals.

Calcium- Calcium supplementation and high diary intakes have been associated with decreased risk of colorectal cancer.  However it has also been shown to increase the risk for prostate cancer.

Coffee- Coffee contains many antioxidants which have anticancer properties.

Tea- Tea, like coffee, contains various antioxidants which have been show to prevent certain cancers.

Fruits and Vegetables- antioxidants in fruits and vegetables such as vitamin C, vitamin E, Selenium, and Phytochemicals (more on these later) have been shown to protect against mouth, pharynx, larynx, esophageal, cervical, lung, and stomach cancer.  Green and yellow vegetable re believed to play particular roles in protecting against stomach cancer.

Soy and Phytoestrogens- the isoflavones in Soy have been shown to protect against breast cancer especially when consumed before reaching adulthood.  Evidence is controversial however for soy’s’ benefits for adult women and woman during menopausal years.  Soy products should also be limited to 3 servings per day for woman who have been diagnosed with breast cancer.  Foods high in soy may be beneficial for men with Prostate cancer.  Foods high in soy include soy milk, edamame beans, and tofu.  Typically, foods high in soy are better than supplements derived from soy products due to a potential lack of isoflavones.

Check out my video on my Transformation from fat to muscular!

Monday, July 7, 2014

Fluids and Electrolytes


Proper fluid balance allows blood to be supplied to the skin which helps regulate body temperature from exercise.  Without proper fluid intake the body can easily overheat.

Adequate fluid intake is especially important when the climate is hot or hot and humid since both these conditions increase the need for fluids to maintain proper body temperature.

The DRI (daily recommended intake) for fluids in general is 130 oz. / 16 cups per day for males and 95 oz. /12 cups for females. However this figure dramatically increases for those who exercise in general and those who exercise is hot climates.  Approximately 20% of fluids need to come from fruit/vegetable sources and the remaining 80% should come from water, juice, milk, coffee, tea, soup, and sports drinks.

About 14-22 oz. of water or 17 oz. of sport drink should be consumed 2-3 hours before exercise.
During exercise, 6-12 oz. of fluid should be consumed ever 15-20 minutes.
After exercise drink 16-24 oz. of fluid for every pound of body weight lost during exercise.


In order for the body to be completely re-hydrated from exercise electrolytes must be reintroduced to the body.  Essential electrolytes include sodium and potassium (potassium is usually maintained in proper levels through diet so it won’t be discussed here).

Check out my video on my Transformation from fat to muscular!