Saturday July 5

MYRNA BARS make a great snack. Each bar contains 100% of the daily requirement for Omega-6 (essential fats). The recipe is now available ONLINE!

Nutrition

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NUTRITION is critical for a healthy lifestyle and contributes four of the six steps in the healthly lifestyle process: (1) drink water, (2) eat frequent small balanced meals, (3) balance protein and fiber, and (4) eat essential fats. Without proper nutrition, exercise can provide only limited benefits. There is an enormous amount of nutrition information on the Web, in books, magazines, and in government studies and recommendations. This FAQ is a starting point. We will cover:

Proteins and Amino Acids
Fiber
Essential Fats
Water
Portion Sizes

PROTEINS AND AMINO ACIDS

Why is protein important?

Proteins are complex substances that consist of amino acids joined by peptide bonds. They are essential to the structure and function of all living cells. The body uses proteins to build the structures we call blood, hair, skin, and muscle. Proteins also act as hormones and enzymes.

Just as proteins are the building blocks of cells, amino acids are the building blocks of proteins. There are some amino acids that we can get only through diet. If we don't have enough of these amino acids our body will "improvise," robbing these acids from our own healthy cells, lowering their function and compromising our health. This compromised state makes us susceptible to disease.

Is too much protein bad?

Excess protein can lead to a build up of waste products in various parts of the body. Nitrogen and uric acid waste products are associated with kidney stones and gout (the pain of gout is similar to that of arthritis and is caused by uric acid collecting around skeletal joints). Protein waste products promote an acidic environment that is related to certain cancers, heart disease, and osteoporosis.

Are some proteins better than others?

Not all proteins are created equal! Our bodies absorb protein from animal sources more efficiently than from plants. Also, with the notable exception of soybeans, plants do not contain all the amino acids that occur in animal protein and which are necessary for building complex cell structures . However, by combining plant proteins with proteins found in grain and beans, a complete set of amino acids can be produced.

How much protein do I need?

The average healthy man or woman needs slightly more than .4 grams of protein per pound of body weight per day. An easy rule of thumb calculation is simply to divide your body weight by half to give your daily intake in grams. For example, if you weigh 150 pounds, your daily protein requirement would be 75 grams. The body uses protein all day long, so it makes sense to spread your intake equally throughout the day. Typically, the body doesn't utilize more than 25 to 40 grams of protein at one time.

Who needs extra protein?

Injuries or strenuous exercise call for more protein. When a body is injured, protein destroying hormones are released, increasing the need for extra protein to create new tissue while protecting the old tissue. Injury may come from severe blood loss, cuts, burns, or surgical procedures. Strenuous exercise causes muscle breakdown and again, new protein is needed to build new muscle and protect the existing tissue.

FIBER

Why is fiber important?

Fiber serves as an internal cleanser and supplies enzymes and phytochemicals (chemicals derived from plants) that serve as catalysts for digestion and absorption of nutrients. Fiber foods have antioxidant properties that serve as scavengers that clean up biological waste. They also act as chelators which stick to toxins and carry them out of the body. And finally, fiber foods can protect against certain cancers and reduce the risk of obesity related disease.

How much fiber do I need?

The recommended daily allowance for fiber is 25-35 grams per day. Most fruits and vegetables contain approximately 3 to 4 grams of fiber per 1 cup serving. Grains and beans provide approximately 12 to 15 grams per 1 cup serving. Each meal or snack, then, should have 4 to 6 grams of fiber. Fiber is like a sponge; it soaks up a lot of water as it pushes through the intestinal. For this reason, make sure that you are always well hydrated!

Are some fibers better than others?

All plant foods contain fiber-fruits, vegetables, grains, nuts and beans. Animal foods do not contain fiber-meat, fish, poultry, milk, milk products and eggs. Fibers can be classified as soluble or insoluble. Soluble fibers can be dissolved in water and forms a gel in the intestinal track that delays absorption of sugar from the blood stream as well as lowering cholesterol. Insoluble fibers will not dissolve in water and passes through the intestinal tract mostly unchanged, scrubbing and cleaning the intestinal walls of toxic waste. A balanced diet consists of both kinds and most fiber foods are a combination of both.

ESSENTIAL FATS

What are essential fats and why are they important?

Certain fats are "essential" for survival and since the body cannot manufacture them they must come from dietary sources. The essential fats are sometimes referred to as alpha-linolenic fatty acids, better known as Omega-3 fats. These fats are responsible for the manufacture of prostaglandins, which are hormone-like substances that regulate many body functions including heart rate, blood pressure, blood clotting, fertility, conception, the immune system, the nervous system, and brain function. The prostaglandins' role within the immune system centers on how they regulate inflammation, a major characteristic of many immune disorders such as arthritis, asthma, psoriasis and eczema.

What are the effects of deficiency in essential fats?

Unless you make a conscious effort to eat foods rich in these essential fats, you will have a deficiency. The American diet is dangerously low in these fats and deficiencies have been associated with the risk of many diseases. The essential fats also help regulate the enzymes that are responsible for burning fat: in other words, these healthy fats help the body become more efficient in burning stored body fat. The lack of essential fats combined with high amounts of bad fats is a main contributor to the rise of obesity.

What exactly are bad fats?

All processed foods that have been hydrogenated or partially hydrogenated, or plant fats (olive oil, canola oil, sunflower oil, peanut oil) that are cooked above 350-400 degrees are "bad." Hydrogenation is a high heat process that destroys the omega-3 fats. The hydrogenated fat is chemically changed and is referred to as a "trans-fat." Deep frying or pan frying healthy fats such as olive or canola oil destroys the omega-3 fat and produces a trans-fat. This is similar to the hydrogenation which occurs in processed foods.

What do trans-fats (hydrogenated fats) do to the body?

Bad fats weaken our system and keep our cells from functioning optimally. There are studies which have shown a strong association between processed food consumption and various disease states including heart disease, diabetes, obesity and certain cancers.

Why does the U.S. government allow food companies to hydrogenate foods?

Hydrogenation increases the shelf life of foods, allowing for higher profit margins. We are just beginning to discover the long-term effects of hydrogenated fat consumption. Starting in 2006 the government will begin requiring that foods be labelled with the amount of trans-fat they contain, but will leave it to the consumer to decide whether or not to buy the product. Some producers have begun to offer products that contain no trans-fat as a healthy alternative. There are several European countries that do not allow hydrogenated products in their food system.

What are good sources of healthy, essential fats?

Food sources having the highest amounts of alpha-linolenic fats come from the following foods: flax seeds and flax oil, and cold water fish (from the sea, not farm raised). Other sources include linseeds, mustard and pumpkin seeds, soybeans, walnuts, rapeseeds, canola and olive oil (cold pressed), whole grains, and green leafy vegetables (trace amounts). Flax seeds and flax oil contain twice as much alpha-linolenic acid as fish oil. The seeds must be ground into a powder to produce the full nutritional benefit. Flax oil is very sensitive to heat. Flax seeds are more stable than flax oil, so cooking the seeds doesn't alter their chemical structure.

WATER: DRINK 8 CUPS PER DAY!

Why is it important to stay hydrated?

They human body is 70% water. Water serves as a substrate for all metabolic processes-digestion, circulation, nutrient transport, removal of toxins, and structural support for all cells.

Dehydration has serious ramifications. Loss of as little as 20% of body water can cause death; loss of only 10% can cause severe disorders. When cellular fluid balance is disrupted by excess water loss, the result can be cramping, dizziness, headache, constipation and overall fatigue. Unfortunately, the body has no way to store water, which means that water loss needs to be replaced as soon as possible. By the time you are thirsty, you are already depleted. When exercising, proper hydration is necessary for optimal performance. Often the muscle weakness athletes experience can be directly related to dehydration.

How much water do I need?

The amount of water intake varies according to body weight and composition. Muscle tissue carries more water than fat tissue. Athletes require more water not only during exertion, but also throughout the day. High protein diets require extra water to eliminate the acid compounds found in protein foods. The recommended amount of water consumption varies between 5 and 12.5 cups per day (24 - 96 ounces). "Stay dry and you'll die!"

Are other fluids just as good as water?

The best source of fluid replenishment is pure water. Caffeinated beverages such as tea, colas and coffee, as well as alcoholic beverages, are diuretics, making you urinate more frequently and pulling water from your body.

Soft drinks produce a result similar to high protein diets. They disturb the phosphorus to calcium mineral ratio within the cells. To compensate, the body will pull calcium from the bones into the cells. Later this calcium will be flushed out.

What depletes the body of water?

There are many ways that the body may begin to dehydrate. Ingestion of simple processed sugar pulls water from tissue into the intestinal tract (during physical exercise you should make sure that you take sugar foods with plenty of fluid). Increased fiber intake has a similar effect, as do high protein diets that put the body into an acidic state. Caffeine and carbonated drinks cause dehydration. Anything that disrupts the cellular mineral balance-exercise, diarrhea, water restriction, and the excess use of salt-will require fluid replacement. Certain medications (antibiotics, diuretics) may require more water intake; make sure you check with your doctor. Just living in a hot environment can deplete the body of water.

PORTION SIZES

What's wrong with eating only one or two meals a day?

Studies have shown that eating one or two meals a day promotes a sluggish metabolism, encourages overeating and binging, promotes fat storage, increases blood sugar fluctuations which can cause fatigue and mood swings, and even affects mental judgement! People that are eating less than three times a day are usually trying to lose fat by "crash" dieting, but they may actually be enhancing fat storage.

Why do portion sizes need to be balanced?

Eating portions that balance protein and fiber discourages overeating. When portion sizes are not balanced, you may find yourself hungry, tired, and prone to binging. Balanced meals stabilize blood sugar, raise nutritional quality, increase energy, decrease appetite, and lead to a leaner and happier lifestyle!

Why should I eat more often?

Eating three to six small meals that are balanced with protein and fiber actually increases the metabolism. That means more energy and will motivate you to become more physically active.