The Sweetest Poison

Dorian R

It's Halloween - a great excuse to eat candy. It’s just a fun treat that never hurt anyone, right? Well, it may be much scarier than you realize. Mass-produced Halloween candy is highly processed food that's full of chemicals, food coloring and of course, sugar.

In short: refined sugar fits every possible definition of poison. Whether in a sugar bowl or in candy, backed good, or "fruit" juice, or in surprising places like salad dressing and wine. Check the ingredient list of any packaged food -- sugar is everywhere. 

The average person eats about 130 lbs of sugar in various forms every year. That's over half a cup per day. The average child consumes about 32 teaspoons a day! Would you knowingly let your child eat that?

Eating sugar activates the food-craving parts of your brain — the all-too-common "sugar rush". That's why once you start eating sweet foods, you can easily go overboard. 

What does sugar do to your body? Many bad things. Consuming processed sugar depletes the body of B vitamins, which can contribute to heart palpitations, chronic fatigue, paranoia, anxiety, lack of focus, indigestion, insomnia and cravings for yet more sugar. Sugar causes the digestive tract to become dangerously acidic. It causes vitamins and minerals such as calcium, magnesium, and potassium to be leached from the body, and puts stress on the pancreas.

We secrete insulin in response to eating carbohydrates and sugar, which controls blood sugar levels.  Do this often enough, and your body stops reacting to insulin (known as insulin resistance),  and your blood sugar levels get out of control. Chronically elevated levels of insulin can contribute to diabetes, heart disease, high blood pressure, lower HDL (“good” cholesterol) and higher levels of LDL (“bad” cholesterol).

Recent research suggests that cancer cells thrive on insulin, so if you are insulin resistant, or your body is constantly producing insulin, your risk of cancer increases.

Need more horror stories? Refined sugar inhibits blood flow which contributes to aging, wrinkles, dry skin and suppresses the immune system.

Synthetic sugar substitutes like Equal (aspartame) and Sweet 'n' Low (saccharin) are no better. They are also highly toxic, contributing to ailments like migraine, depression, anxiety, muscle pain, arthritis flare-ups, buzzing or ringing in the ears, chronic fatigue, fibromyalgia, irritable bowel syndrome (IBS), Crohn's disease, inflammation, and acid reflux. That's quite a list!

Escape from the sugar monster!

Believe me, I know it's easier said than done to stop eating sugar. But do your best. Watch for it in ingredient lists, avoid processed foods, and try to stay below 5 to 7 teaspoons of processed sugar a day (about 20 grams of sugar give or take a few). If you're a sugar junkie, you'll be amazed at how much better you feel after a few days. And the long-term benefits are many.

Want a good fright this Halloween? Think about the wicked tricks sugar plays on your health!

Further reading and references:
Is Sugar Toxic? (New  York Times article)
Is Sugar Toxic? (CBS News, with video)
Artificial Sweetener Disease: A New Breed of Sickness

14 Mind-blowing facts about sugar
Perils of a Sugar-coated Scapegoat

-Dorian Romer

dorian@dorianromerwellness.com

www.dorianromerwellness.com

917-974-8207

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Get Food NOT the Flu!

Hippocrates and his crew of bearded Greeks dropped a lot of smart lyrics back in the day, perhaps with most renowned being:

“Let food be thy medicine, and medicine be thy food.”

Wise wise words especially during this time of year when people seem to be getting knocked over by the flu left and right. 

Think whole-body wellness and nutrition is a new concept? Think again. As early as 500 BC, Hippocratic thinkers believed that “…every physician [should] be skilled in the ways of nature, and strive to know [the effects of] food and drink.” 

Unfortunately, this concept seems to have been lost in modern medicine. Most medical schools offer only 22 hours of instruction over the course of a medical degree program. Kind of startling, don't you think?

Thankfully, some contemporary doctors like Dr. Mark Hyman, Dr. Joel Fuhrman, Dr. David Katz and Dr. Andrew Weil (to name just a few) are preaching and practicing a nutrition-centered approach. They suggest that food choices should be your first consideration in healing and preventing illness.  

What you eat — your nutrition, or lack thereof – can make all the difference in your wellness, health and longevity and athletic performance!
 

I'm not a doctor. I don't propose you stop taking any medications your doctor recommends. But please consider your diet for staying healthy and fit!

Are you eating whole foods such as veggies, fruit, nuts, seeds, legumes, whole grains and lean proteins? Are you avoiding processed foods, products made with white flour, white sugar, and chemicals (including pastas, canned goods, sodas, cake, cookies, candy, boxed cereals, and the like)? You know what I'm talking about!

What you put into your body is your own choice. but keep the words of Hippocrates and his modern adherents in mind, and start preventing illness and keeping your body healthy by eating and enjoying a whole-foods diet.

Take it from a pro like ultramarathoner Scott Jurek who quotes Hippocrates in his book Eat and Run and fuels himself on whole foods!

-Dorian Romer 

dorian@dorianromerwellness.com

www.dorianromerwellness.com

917-974-8207

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Eat Green for More Protein

Dorian R

Eating a plant-based, or mainly plant-based, diet is the way to go for optimal health and energy. As athletes, one thing we can always use is protein to help build and repair muscle. Veggies have so much to offer us in the way of nutrients, vitamins and fiber, but the icing on the cake is that the items below are also loaded with protein.

So, whether you’re a true vegetarian or you also eat animal-based protein, consider boosting your diet and energy with these selections from the vegetable kingdom.

PROTEIN-PACKED VEGGIES

1. Peas - a great addition to soups, salad and stews, mashed into potatoes or on their own, peas are one of the highest-laden sources of vegetable protein.

2. Spinach - a superfood loaded with anti-oxidants, spinach is a great choice for salads as well as sautéed or blended into a green smoothie.

3. Kale - the king (and queen) of greens is quite versatile. Make kale chips as an alternative to potato chips or add kale to soups, casseroles and sautés. You can also blend kale into a green smoothie or make a delicious kale salad - like my favorite recipe below.

4. Broccoli - high in fiber, antioxidants, minerals and a wide range of vitamins, broccoli can be eaten cooked or raw. It’s also great roasted or steamed, served as a slaw or in a salad!

5. Sprouts – sprouts come in many varieties, they’re crunchy and they make a great addition to soups, salads and sandwiches. Mix and match the varieties for a range of textures and tastes.

6. Mushrooms – fungi have lots of varieties, and immune boosting properties. It’s easy to grill them, sauté or roast up a bunch. Drizzle them with olive oil, garlic and sea salt (or your favorite seasonings) before cooking . Toss them raw into salads or use them as a scoop for tasty, nutritious dips like hummus and guacamole.

7.  Brussels Sprouts – these little nuggets are packed with fiber. They’re delicious tossed with olive oil and seasonings and then roasted or grilled, or shaved into crunchy raw strips to add to salads, soups, stews and green smoothies.

8. Artichokes - roasted, steamed or raw (raw artichoke salad often found at Italian restaurants) is delicious with a little lemon and olive oil vinaigrette.

9. Asparagus - bursting with fiber, these bright green stalks are super for helping detox the body. Lightly steamed (so they’re still crunchy) and drizzled with fresh lemon juice and sea salt, asparagus spears make for a great side dish or snack.

RECIPE
Kale and Apple Salad
1 bunch kale
1 tsp sea salt
1/4 cup diced red onion
1 diced apple of your choice (I use granny smith to add a little tartness, but sweet apples also work well)
1/3 cup currants
1/3 cup sunflower seeds, toasted
1/4 cup olive oil
3 tablespoons unfiltered apple cider vinegar

Massage the kale and sea salt with your hands for one minute. Stir in currants, apples, red onion and sunflower seeds, and dress salad. Taste again and adjust for salt and vinegar (I like less olive oil and more vinegar), etc.

Optional – For an extra dose of protein goodness, add feta cheese or shaved parmesan. Toasted walnuts or almonds go well too.

This will last in the fridge for a couple of days, so power up with green protein and nutrients and enjoy!

-Dorian Romer

dorian@dorianromerwellness.com

www.dorianromerwellness.com

917-974-8207

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Nutrition for Runners: Bust the Myths

Dorian R

Runners often ask me what they can eat to gain more energy and run faster.  My answer is always the same. Start with the basics by eating whole foods and minimizing (or eliminating) processed foods.  That is the basis of a healthy body, and a healthy body is the basis of a good runner. 

So what exactly does eating whole foods mean and how do you incorporate that into your diet?

Read these simple tips below and eat your way to health and better running!

Defining Energy Providing Whole Foods                                                                                        

What are they and how to incorporate into your diet.                                                                                             

- Fruits       

- Veggies    

- Whole Grains       

- Lean Proteins (meat, poultry, fish)      

- Nuts                

-  Seeds                 

- Legumes             

Avoid chemicals, pesticides, antibiotics – buy ORGANIC     

- Eat whole wheat, spelt or brown rice pasta instead of regular pasta    

- Eat whole grain bread instead of a bagel                                  

- Eat brown rice instead of white rice                                  

- Eat oatmeal instead of boxed cereal                               

- Eat more fish, nuts, eggs, legumes and other sources of protein (such as quinoa) instead of mainly animal proteins

Defining Energy Zapping, Non-Nutrition Providing Foods                                                                                                 

- Processed foods – anything that comes in a package, can, bottled, frozen, basically from a factory instead of the land 

- Processed sugar and flour - cake, candy, cookies, ice-cream, white bread, white rice, pasta, boxed cereal, soda, coffee, juices, alcohol, etc.     

- Foods you might not realize are processed; energy bars, energy drinks, soups, tomato sauce, salad dressings, “healthy” frozen meals, even fresh products like humus can be processed. Be sure to choose foods with the least amount of ingredients, additives and preservatives.   

- Can’t pronounce the word, or it has too many consonants, it’s probably not worth ingesting. 

Chew             

- Chew your food thoroughly to help start digestion.             

- Chewing allows the body to use less energy and helps digestion and absorption of food into the body   

- Not chewing requires the body to use a lot of energy, which means less energy for running!         

Hydration      

- Drink half your body weight in water each day, and more during training

- Replace lost electrolytes with lemon and sea salt in water instead of Gatorade   

- Other good choices are Nuun, Endurolyte (salt tablets), or even a packet of salt while on the run, coconut water, pure maple water                  

*Coffee, tea and juice do not count as hydration, and most juices unless homemade are mostly sugar 

- avoid store bought juice (unless fresh with pulp)

Sleep and Rest

- Both are as important as getting your miles in                 

- 7-9 hours of sleep is each night is recommended to be your best all the time      

- Long runs, high intensity training and too much alcohol usually require more sleep     

- Lack of sleep causes poor performance in daily life and running  

                       

Bust the Myth -- What’s Right, What’s Wrong

Carbs 

Your body needs carbs to produce energy. There are good carbs and bad carbs.  Stay way from bad carbs.

Good Carbs 

-       vegetables

-       fruit

-       plant based foods

-       whole grains

Bad Carbs

-       sugar, high fructose corn syrup, foods with sugar in them

-       white bread, white flour, pasta, white rice

-       cookies, cake, candy, etc.

-       fried foods

Fats 

Needed for many body processes, protects organs, keeps body warm, helps absorb nutrients, helps hormone production.

Good Fats 

-      extra virgin olive oil - not good for cooking at high heat

-       canola oil – good for cooking at high heat

-       pure plant based oil (ex. – pumpkin seed oil)

-       omega 3s – found in fatty fish, flax seeds, chia seeds, walnuts

-       nuts, nut butters

-       avocado

-       olives

-       sunflower, sesame and pumpkin seeds

Bad Fats

-       soybean, palm, and vegetable oils

-       high fat cuts of meat – beef, lamb, pork

-       chicken skin

-       ice cream, cheese, butter

-       fried foods

-       packaged snack foods

-       trans fats – commercially baked products

Fat free and “lite foods” – bad for you

-       when good fats are removed, sugar is added 

-       product may be lower in fat but higher in sugar and or salt

-       fats keep you fuller longer
-       sugar is empty calories and sends a signal to your brain to want more
-     often synthetic sugar (artificial sweeteners) is added which is also poison

Calories in – calories out 

It’s not about calories....

Example: 350 calories of Oreos as compared to 350 calories of kale or fresh raw nuts. Do they have the same affect in your body?  Do you feel better eating nuts or veggies, or eating cookies?  Make sense?

Foods for High-Energy Snacking     

Here are some very healthy alternatives that will rev you up with energy!  
•     Dates

•     Bananas

•     Raisins

•     Almonds

•     Nuts (preferably raw, or dry roasted)

•     Seeds (preferably raw or dry roasted)

•     Dark chocolate (72% cacao and higher)

•     Fruit

•     Dried fruit - dates, figs, prunes, apricots

•     Fresh juice (with pulp and skin included)

•     Greek yogurt - plain

•     Natural nut butters (cashew, peanut, almond, walnut)

•     Spelt or whole wheat pretzels
Recommended energy bars - Raw Crunch Bars, Lara Bars, Kit's Organic bar                         

EASY ENERGY BITES

Recipe by Brendan Brazier - from his book THRIVE -The Vegan Nutrition Guide to Optimal Performance in Sports and Life

These are the ultimate for quick energy.

-5 dates   

-2 tbsp coconut oil

-2 tsp lemon zest

-1 tsp lemon juice

-Sea salt to taste

Optional – add 1 tsp carob powder or cacao nibs for diff flavor and a little extra energy.

In a food processor combine all ingredients.  Process until Smooth.

Form mixture into a ½ inch think rectangle.  Cut into bite size pieces.

Individually wrap in cellophane and store in the fridge or freezer.

Will keep well in freezer for up to 3 months, and for up to 2 weeks in the fridge

Makes approximately 8 ½ ounce size bars. 
-Dorian R
Blogmaster's Note: Dorian is a Holistic Health Counselor and one of the first 50 members to join the NY Flyers 25 years ago.  After a hiaitus, she's back with the Club!  Dorian kindly presented a Health and Wellness Clinic on Nutrition for the Flyers at one in a series of health and wellness clinics organized by Flyers President Alan G, and you can learn more about Dorian and her services by clicking HERE to visit her website.  -Dave K, NY Flyers Blogmaster

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