The pros and cons of 4 popular diets: Gluten Free, Paleo, Detox, and Ketogenic Diets

Chances are you've heard of the gluten-free, paleo, detox and ketogenic diets. You may be asking yourself what these words even mean—and if you should be following one of these diet plans.  Read on for the pros and cons of each, along with a list of foods you are allowed and not allowed to eat.

A high-school reunion, New Year’s Eve, the start of summer. Certain times of the year prompt a renewed commitment to getting your health, fitness and nutrition in order. We may want the nutrition part of the solution to lie in a perfect “new” diet, such as the gluten-free, paleo, detox and ketogenic programs that may be on your radar right now.

You may be asking yourself what these words even mean—and if you should be following one of these diet plans. Below is an overview of some of the pros and cons of each, along with a list of foods you are allowed and not allowed to eat.

One note before you dig in: Remember that nutrition is not one-size-fits-all. I fully believe that there is not one right way for all of us to eat. What works for your best friend or brother may not be the best choice for you. If you choose to start a new nutrition plan, I recommend (in addition to consulting with a registered dietician ) you find one that works for your schedule, health (physical and mental), budget, cooking ability and, well, your whole life. Whatever diet plan you choose, you won’t continue with it if it’s not a good fit overall.

GLUTEN-FREE DIET: This diet excludes foods containing the protein gluten, which is found in some plant foods. It is primarily used to treat celiac disease, gluten intolerance and often general irritable bowel syndrome symptoms.

   What foods are included? Foods that do not contain gluten, such as: Fruits and vegetables, Most dairy products, Meat, fish and poultry, Beans, Nuts and seeds (including flaxseed), Grains that don’t contain gluten protein, such as amaranth, cornmeal and rice

   What foods are avoided? Any grain-based product containing gluten protein, including: Wheat, Barley, Rye, Triticale, any foods made in a factory with these grains

   What are the pros? Relieves symptoms and complications for those with related health conditions, could decrease intake of refined/processed foods

   What are the cons? Difficult to follow, Restricts people from potentially healthy foods, Gluten-free substitutions may be higher in calories, Could increase heart attack risk in people who do not have celiac disease.

PALEO (CAVEMAN) DIET: This diet is based on foods that our ancient ancestors consumed, primarily ones that could be hunted or gathered (and unprocessed).

   What foods are included? Meat, chicken, turkey and pork, fish, fresh fruit, non-starchy vegetables, nuts and seeds, eggs, plant-based oils, such as coconut, grapeseed, olive and walnut

   What foods are avoided? Grains, including oats, wheat and barley, starchy vegetables (like potatoes), beans and legumes, dairy products, sugar, processed foods, salt.

   What are the pros? Could increase fruit and vegetable intake, could decrease intake of processed, high-sugar and high-sodium foods, could lead to weight loss primarily due to limited food choices.

   What are the cons? Low in carbohydrates, which is dangerous for athletes vigorous exercise enthusiasts and negatively impacts performance, may result in nutrient deficiencies, high in fat, which could lead to weight gain

DETOX DIET:  This diet’s intention is to eliminate toxins from the body. (Note: The body naturally detoxifies itself via the kidneys, liver and spleen, and it eliminates them through perspiration and waste.)

   What foods are included? Fruit and vegetable juices and water, some detoxes allow fresh and frozen fruits and vegetables.

   What foods are avoided? Few allow whole grains and flaxseed or solid foods.

   What are the pros? Could reduce alcohol and caffeine intake, decreased intake of high-fat and highly processed foods, encourages eating more plant-based foods

   What are the cons? Weight loss is from fluid and muscle mass, weight regain is rapid when diet is discontinued, metabolism slows down (from muscle loss), making it more difficult to keep weight off, may result in nutrient deficiencies.

KETOGENIC DIET: This diet is a low-carb, high-fat program that uses fat for fuel. It was originally designed to treat epilepsy. It is being looked at as part of a treatment plan for certain cancerous tumors and for blood sugar control and now as a weight-loss method. The ketogenic diet, just as the paleo diet, has been moving through the athlete population, especially with endurance athletes.

   What foods are included? Meat and fatty fish, eggs, full-fat dairy products, such as butter, cream and cheese, nuts and seeds, oils, avocados, low-carb vegetables, such as leafy greens, asparagus, cucumbers and celery

   What foods are avoided? Added sugar and foods that contain it, such as ice cream, pudding and sugary drinks, grains, fruit, beans and legumes, alcohol, milk

   What are the pros? Lowers blood glucose levels, may decrease inflammation, promotes rapid weight loss

   What are the cons? May result in nutrient deficiencies, may result in electrolyte abnormalities, may increase risk of heart disease, may cause lack of energy

 Now that you are armed with a bit more information regarding some of the trending fad diets, make an informed decision and know that the greatest success comes from what you can incorporate into your life. If you choose any eating style or exercise program, be sure that you can adjust it for your life and maintain the changes for the long term.

One of the best ways of empowering yourself regarding your health, nutrition or fitness is seeking knowledge. Do your research and be informed. Invest some time researching before investing in the next fad. Please also consult with a physician and a registered dietitian. 

References:

Academy of Nutrition and Dietetics (Academy). 2014. The gluten-free diet: Building the grocery list. Accessed July 22, 2017. http://www.eatright.org/resource/health/diseases-and-conditions/celiac-disease/the-gluten-free-diet-building-the-grocery-list

Academy. 2017. 2014. Grains to avoid if you have celiac disease. Accessed July 22, 2017. http://www.eatright.org/resource/health/diseases-and-conditions/celiac-disease/celiacs-avoid-these-grains

Academy. 2015. Should we eat like our caveman ancestors? Accessed July 22, 2017. http://www.eatright.org/resource/health/weight-loss/fad-diets/should-we-eat-like-our-caveman-ancestors

Academy. Staying away from fad diets. Accessed July 22, 2017. http://www.eatright.org/resource/health/weight-loss/fad-diets/staying-away-from-fad-diets

Academy. 2017. What’s the deal with detox diets? Accessed July 22, 2017. http://www.eatright.org/resource/health/weight-loss/fad-diets/whats-the-deal-with-detox-diets

Four Spices That Enhance Your Workout Recovery

Consistency is crucial in the weight room and the kitchen. For example, to get bigger and stronger, you'll probably need to perform some of the same exercises over and over again. In your diet, eating variations on the same dishes can help you keep your nutritional plan airtight and your meal prep straightforward.
Sticking to the same monotonous flavors can leave you dreading the meal to come, however. Adding spice is the easiest way to breathe new life into the same old food! And not only are these spices delicious and calorie-free, they've been shown to have a beneficial impact on body composition and performance. Is your spice rack up to date? If not, add these four to your grocery list! Each of these spices have been in the news long before now!

1. Turmeric: Turmeric is a plant native to Southeast Asia, and it's a staple in many Indian dishes. Beyond the unique savory flavor it provides, this golden spice has a rich history of providing many health benefits, which is why it's been used in Ayurvedic medicine for centuries.[1]

One possible benefit that has gotten a lot of press in recent years is turmeric's anti-inflammatory properties. It's purported that turmeric can help to alleviate muscle soreness and also lessen the stress response to exercise. A study published in the Journal of the International Society of Sports Nutrition provided turmeric to cyclists undergoing exhaustive exercise and found that those taking the turmeric had significantly lower levels of stress and inflammatory markers upon completion of the exhaustive bouts.[2] Furthermore, one study found that those supplementing with turmeric showed significantly less muscle damage following a muscle-damaging exercise protocol.[3]

Spice it up: Try adding ground turmeric powder to curry dishes or stews, frittatas or scrambles, and all things grains and veggies.

2. Cinnamon: Cinnamon is one of the world's great spices, not only for its flavor, but also its ability to turn up the flavor in both sweet and savory dishes. But this potent brown powder also delivers a slew of benefits that may just help you present your best beach body yet.

For one, cinnamon has a profound impact on glucose control. This is related to high levels of the bioactive compound methylhydroxychalcone polymer (MHCP), which provides an insulin-mimicking effect. When you eat cinnamon, several enzymatic reactions are triggered that ultimately lead to prolonged digestion and slower entry of glucose into the blood.[4]

Ingesting 3-6 grams of cinnamon has been shown to have a positive impact on blood glucose levels following a meal, as well as significantly delaying gastric emptying rates.[5,6] Although it hasn't been shown to directly influence satiety, a slower digestion rate may keep you from snacking in between meals.

Spice it up: Cinnamon tastes great on just about anything. Throw it in your morning smoothie, protein shake, or oats, sprinkle it atop Greek yogurt, or even mix it into your ground turkey.

3. Cayenne Pepper: Cayenne pepper is part of the Capsicum annuum family, which makes it a relative of paprika, bell peppers, and jalapenos. You may know that this bright red powder provides intense flavor, but it can kick up your fat-loss efforts.

The active ingredient in cayenne pepper is capsaicin. Capsaicin has been shown to increase energy expenditure and fat oxidation via increase in sympathetic (nervous system) activity.[7] No wonder it's a staple ingredient in plenty of contemporary fat-burning supplements!

The capsaicin content of cayenne pepper varies greatly, but it's thought to be between 0.1-60.0 milligrams per gram of capsaicin.[8,9] Based on these numbers, it's estimated that a single tablespoon may contain between 0.8-480 milligrams of capsaicin. Most studies examining the impact of capsaicin have used a teaspoon or less.
A study published in the Public Library of Science (PLOS) found favorable and significant changes in the rate of fat oxidation and total calorie balance in subjects supplementing with just 2.56 milligrams of capsaicin at each meal during a one-day period.[10]

Furthermore, supplementing with capsaicin has been shown to maintain a higher rate of reliance on fat as fuel coming out of a diet.[11] In a study published in the British Journal of Nutrition, 91 individuals underwent a four-week very-low-calorie diet, followed by a three-month maintenance period. During the maintenance period, half of the subjects took 135 milligrams of supplemental capsaicin per day. Subjects taking the capsaicin maintained higher levels of fat oxidation throughout the three-month maintenance period compared to those not taking capsaicin.

Spice it up: Add cayenne to any cooked protein, stew, soup, or egg dish you make, but be warned that the heat is strong and can vary by brand or age. Start with a little and assess your tolerance before piling it on.

4. Ginger: Ginger is a pungent spice that has a distinctive and instantly recognizable flavor. In root form, it comes shaped like a tree trunk, with a pale brown exterior and fibrous, slightly yellow interior. Native to many Asian countries, its culinary use spans the continent, but this root has been used in folk medicine for decades—and for good reason! One of its many health benefits is its anti-inflammatory effect.

In a study published in The Journal of Pain, researchers looked at the impact of consuming 2 grams of ginger daily on reducing muscle soreness following a bout of 18 eccentric-focused exercises.[12] The supplementation group reported less muscle soreness compared to the placebo group throughout the next 24 hours.
If you're new to training, or starting a new exercise routine, experiencing delayed-onset muscle soreness will be inevitable. But adding ginger to your nutritional routine may help you get back into the gym sooner rather than later.

Spice it up: Ginger is available both in its fresh root form or powdered form. When working with the root version, it can be stored peeled in the fridge, wrapped in a wet paper towel, for up to three weeks. Powdered ginger can be stored in your spice cabinet, but many people find the flavor of the fresh item superior. Try blending fresh ginger in your stir-fry, soup, or if you're feeling spicy, a smoothie or protein shake!

References
1.        Benzie, I. F., & Wachtel-Galor, S. (Eds.). (2011). Herbal medicine: biomolecular and clinical aspects. CRC Press.
2.        Sciberras, J. N., Galloway, S. D., Fenech, A., Grech, G., Farrugia, C., Duca, D., & Mifsud, J. (2015). The effect of turmeric (Curcumin) supplementation on cytokine and inflammatory marker responses following 2 hours of endurance cycling. Journal of the International Society of Sports Nutrition,12(1), 1.
3.        Davis, J. M., Murphy, E. A., Carmichael, M. D., Zielinski, M. R., Groschwitz, C. M., Brown, A. S., ... & Mayer, E. P. (2007). Curcumin effects on inflammation and performance recovery following eccentric exercise-induced muscle damage. American Journal of Physiology-Regulatory, Integrative and Comparative Physiology, 292(6), R2168-R2173.
4.        Jarvill-Taylor, K.J., Anderson, R.A. & Graves, D.J. (2001). A hydroxychalcone derived from cinnamon functions as a mimetic for insulin in 3T3-L1 adipocytes. Journal of the American College of Nutrition, 20(4), 327-336.
5.        Hlebowicz, J., Darwiche, G., Bjorgell, O. & Almer, L.O. (2007). Effect of cinnamon on postprandial blood glucose, gastric emptying, and satiety in healthy subjects. American Journal of Clinical Nutrition, 85(6), 1552-1556.
6.        Hlebowicz, J., Hlebowics, A., Lindstedt, S., Bjorgell, O., Hoglund, P. Holst, J.J., Darwiche, G. & Almer, L.O. (2009). Effects of 1 and 3 g cinnamon on gastric emptying, satiety, and postprandial blood glucose, insulin, glucose-dependent insulinotropic polypeptide, glucagon-like-peptide 1, and ghrelin concentrations in healthy subjects. American Journal of Clinical Nutrition, 89(3), 815-821.
7.        Matsumoto, T., Miyawaki, C., Ue, H., YUASA, T., MIYATSUJI, A., & MORITANI, T. (2000). Effects of capsaicin-containing yellow curry sauce on sympathetic nervous system activity and diet-induced thermogenesis in lean and obese young women. Journal of Nutritional Science and Vitaminology,46(6), 309-315.
8.        Kang, J. Y., Alexander, B., Math, M. V., & Williamson, R. C. N. (1993). The effect of chilli and its pungent ingredient capsaicin on gastrointestinal transit in the rat. Journal of Gastroenterology and Hepatology, 8(6), 513-516.
9.        Thapa, B., Skalko-Basnet, N., Takano, A., Masuda, K., & Basnet, P. (2009). High-performance liquid chromatography analysis of capsaicin content in 16 Capsicum fruits from Nepal. Journal of Medicinal Food, 12(4), 908-913.
10.      Janssens, P. L., Hursel, R., Martens, E. A., & Westerterp-Plantenga, M. S. (2013). Acute effects of capsaicin on energy expenditure and fat oxidation in negative energy balance. PloS One, 8(7), e67786.
11.      Lejeune, M. P., Kovacs, E. M., & Westerterp-Plantenga, M. S. (2003). Effect of capsaicin on substrate oxidation and weight maintenance after modest body-weight loss in human subjects. British Journal of Nutrition, 90(03), 651-659.
12.      Black, C. D., Herring, M. P., Hurley, D. J., & O'Connor, P. J. (2010). Ginger (Zingiber officinale) reduces muscle pain caused by eccentric exercise. The Journal of Pain, 11(9), 894-903.

Five Questions about Human Errors for Proponents of Intelligent Design

BY NATHAN H. LENTS

When Charles Darwin first proposed natural selection as the mechanism of evolutionary change, he provided many different lines of reasoning. One of them was that he and other biologists had observed striking examples of suboptimal design in nature. If a creator-God was perfect and designed the world and everything in it according to His perfect plan, how could poor structure/function be explained? If we view the natural world as the product of evolutionary forces, however, imperfection is not so surprising. Rather, examples of poor design reveal interesting things about an organism’s evolutionary past, and that’s the thrust of my new book Human Errors.¹

Because courts in the United States rightly determined that creationism is a religious doctrine, not a scientific one, its proponents changed their approach, practically overnight, restyling their position as the theory of “intelligent design,” or ID. By focusing on the seemingly scientific principle of “irreducible complexity” and only implying a vague, unnamed “designer,” supporters of ID claim it as a valid scientific theory, not a religious doctrine necessarily. Notwithstanding the fact that vanishingly few scientists support this theory and that neither were the courts fooled by the semantic shift, ID has become the dominant expression of creationism in the United States and is supported by around 40 percent of the population.² Support for ID is strongly stratified by age, with only around 25 percent of those under age 30 in support, and is finally beginning to decline after years of holding steady.³

Even if ID offered intellectual gains over creationism through the principle of irreducible complexity, and a focus on observations rather than biblical scripture, it did little to explain how poor design could be so rampant in creatures that were specifically designed by an intelligent force. Therefore, glitches in nature, particularly in the human body, call out for an explanation. Evolution usually provides elegant and deeply informative explanations. What are the explanations provided by ID? My book documents scores of these “human errors,” but I would love to know what intelligent design supporters say about these five in particular.

1. Why are we designed with nonfunctional pseudogenes?

In the human genome, there exist broken-down versions of once-functional genes. Formally called pseudogenes, these genetic elements have no function and are usually not expressed at all, but they bear striking resemblance to important and functional genes in other species. These genes were rendered inoperative by mutations and, in most cases, whatever function the genes once had we either no longer need or has been taken over by some other genes. In a few cases, however, the breakdown of the gene in question actually hobbles us in some specific way. […]

Read the complete article

Millions of pounds are consumed annually, yet it may be more like a drug than a food and just as damaging and addictive as alcohol...

Fructose, which literally means "fruit sugar,"* sounds so sweet and innocent. And indeed, when incorporated into the diet in moderate amounts in the form of fruit – always organic and raw, when possible – it's about as pure and wholesome as any whole food can get, inseparably complexed with vitamins, fiber, plant stem cells, and antioxidants.  

Not so for industrially processed fructose in isolate form, which may be as addictive as alcohol,[i] and perhaps even morphine [ii] [iii]and which according to USDA research published in 2008 into major trends in U.S. food consumption patterns, 1970-2005, we now consume at the rate of at least 50 lbs a year -- the '800 ounce gorilla' in the room.[iv]

Our dietary exposure to fructose, of course, is primarily through either sugar (sucrose), which is a disaccharide comprised of 50% fructose and 50% glucose by weight, or through high-fructose corn syrup (HFCS), which is mostly a 55% fructose and 45% glucose blend of monosaccharides, but goes as high as 90% fructose and 10% glucose in HFCS-90 form.  Pasteurized fruit juices are another concentrated source of fructose, but increasingly even pasteurized fruit juice is being adulterated with additional sugar or HFCS for reasons that have mostly to do with protecting the manufacturer's bottom line.

Because high-fructose corn syrup contains free-form monosaccharides of fructose and glucose, it cannot be considered biologically equivalent to sucrose, which has a glycosidic bond that links the fructose and glucose together, and which slows its break down in the body. The attempt by the HFCS industry to re-label their product as "corn sugar," which was recently denied by the FDA,[v] belies their anxiety about the differences, and also reveals growing awareness among the public of isolated fructose's inherently toxic properties.

The reality is that fructose can cause far more damage than glucose, and we must look beyond caloric equivalences to understand this. While in times of need (e.g. starvation, post-workout glycogen depletion), fructose is as effective as glucose in replenishing glycogen stores, in excess consumption, it can lead to a process known as glycation whereby a sugar binds with protein or lipid molecules, often resulting in damage to cells and tissues.

For example, in vitro studies show that fructose damages proteins seven times more rapidily than glucose through a process known as protein fructosylation, which is when a sugar undergoes a reaction with a protein, which basically results in the caramelization (browning) of blood and tissue contents, "gumming up the works." For example, if you try baking a pastry made with fructose, instead of white sugar, it will brown much more rapidly as a result of this reactivity.

Fructose actually shares great resemblance to alcohol (ethanol), such as being capable of stimulating dopamine production in our brain, as well as sharing similar metabolic pathways and effects on the liver (e.g. fatty liver). Their great similarities make even more sense when you consider that fructose can easily be converted into ethanol with a pinch of yeast in order to make alcoholic beverages.

So toxic is "purified" fructose that here at GreenMedInfo we have indexed research on over 70 adverse health effects associated with its excessive consumption, which include:
Insulin Resistance (32 studies), Fatty Liver (22 studies), Obesity (13 studies), Metabolic Syndrome (19 studies), Hypertension (10 studies), Elevated Uric Acid (9 studies), Elevated Triglycerides (14 studies), Belly Fat (2 studies), Cardiovascular Diseases (4 studies), Liver Stress (6 studies), Pancreatic Cancer (2 studies), Leptin Resistance (2 studies). To view the first hand research on 70+ forms of fructose toxicity click the hyperlink.

Like many foods consumed by the masses, which may have a lesser known dark side (e.g. wheat), our global fixation on fructose may reveal something about it's previously under appreciated addictive properties.

Fructose's Drug-like Hold On Our Bodies: Fructose addiction and alcoholism, in fact, share a number of parallels. In an article titled, "Fructose: metabolic, hedonic, and societal parallels with ethanol," published in the Journal of the American Dietetic Association in 2010, Robert H. Lustig, MD broke new ground by identifying the great similarities between these two substances:
     "Rates of fructose consumption continue to rise nationwide and have been linked to rising rates of obesity, type 2 diabetes, and metabolic syndrome. Because obesity has been equated with addiction, and because of their evolutionary commonalities, we chose to examine the metabolic, hedonic, and societal similarities between fructose and its fermentation byproduct ethanol. Elucidation of fructose metabolism in liver and fructose action in brain demonstrate three parallelisms with ethanol.
     First, hepatic fructose metabolism is similar to ethanol, as they both serve as substrates for de novo lipogenesis, and in the process both promote hepatic insulin resistance, dyslipidemia, and hepatic steatosis.
 Second, fructosylation of proteins with resultant superoxide formation can result in hepatic inflammation similar to acetaldehyde, an intermediary metabolite of ethanol.
     Lastly, by stimulating the "hedonic pathway" of the brain both directly and indirectly, fructose creates habituation, and possibly dependence; also paralleling ethanol. Thus, fructose induces alterations in both hepatic metabolism and central nervous system energy signaling, leading to a "vicious cycle" of excessive consumption and disease consistent with metabolic syndrome. On a societal level, the treatment of fructose as a commodity exhibits market similarities to ethanol. Analogous to ethanol, societal efforts to reduce fructose consumption will likely be necessary to combat the obesity epidemic."

While the parallel between fructose and alcohol consumption may seem strange, the intimate connection between what we eat and our psychological health is beginning to gain wider recognition,especially considering new research linking aggression to trans fatty acid consumption, episodes of acute wheat mania, and the widespread presence of opiates in common foods. 

It may come as a surprise to many, but there is a fructose-opiate infatuation deeply embedded within mammalian biology, which has been the subject of scientific investigation since the late 80's. A study published in the European Journal of Pharmacology in 1988 found that both glucose and fructose were capable of antagonizing morphine-induced pain killing effects, likely due to the direct opioid effects of these sugars or their metabolic byproducts on the central nervous system. In fact, the researchers found that fructose was more potent than glucose in accomplishing these effects.

Could the narcotic properties of fructose, or one of its metabolic byproducts, explain why we would consume such vast quantities of something so inherently harmful to our bodies?  As it turns out, not only has fructose's manifold toxic properties been studied, but researchers have also investigated what natural substances reduce fructose's adverse effects.

GreenMedInfo contains research on 21 natural compounds which attenuate fructos toxicity, including:Berberine, Fish Oil, Astaxanthin, Bitter Melon, Chlorella, Coconut Water, Garlic, Ginger, Holy Basil, Quinoa, Resveratrol, & Spirulina. To view them all, you can visit our Fructose-Induced Toxicity page.

Ultimately, avoiding fructose in any other than its naturally embedded form in the intelligent and infinitely complex structures of food, e.g. fruit, is ideal. Food cravings for sweets, after all, may conceal unmet emotional or spiritual needs, so sometimes it is best to search deeper within for the answers. Or, using natural non- or low-calorie sweeteners like xylitol or stevia may also take the edge off an intense sweet tooth.

But, beyond the increasingly obvious adverse effects of isolated fructose to human health, is the "hidden" damage that fructose does to environmental/planetary health. This is because fructose from HFCS is invariably produced from genetically modified (GM) corn, which requires massive environmental inputs of harmful pesticides, glyphosate, gene products with the ability to transfer horizontally, and other unsustainable practices. The "hidden tax" of fructose consumption is the accelerating, GM-mediated destruction of the biosphere; a biosphere, mind you, without which human health and human existence, is not possible. 

References:
[i] Fructose: metabolic, hedonic, and societal parallels with ethanol. J Am Diet Assoc. 2010 Sep ;110(9):1307-21.  
[ii] Antagonism of the morphine-induced locomotor activation of mice by fructose: comparison with other opiates and sugars, and sugar effects on brain morphine. Life Sci. 1991 ;49(10):727-34.
[iii] Antagonism of antinociception in mice by glucose and fructose: comparison of subcutaneous and intrathecal morphine. Eur J Pharmacol. 1988 Feb 9 ;146(2-3):337-40.
[iv] USDA Economic Research Service, Dietary Assessment of Major Trends in U.S. Food Consumption, 1970-2005
[v] Packaging Digest, FDA rejects renaming of high-fructose corn syrup, 6/7/2012

Discipline is More Than Just “Sticking to the Plan”

by Scott Tousignant

Discipline is the cornerstone of sculpting a healthy, impressive physique. It’s a large portion of consistently following the nutrition and workout plan that is designed to help you achieve your goal. This means that if you have a hectic schedule you may need to set the alarm early, avoid hitting the snooze button, and crawl out of your warm comfortable bed while everyone else is sleeping.

Or, you may need to hit the gym immediately after an exhausting day of work while resisting the urge to head home and kick your feet up. At times you’ll need to say “no” to food temptations, avoid between meal or night time snacking, and go to bed feeling a little hungry. No matter what you’re trying to accomplish in improving your fitness, you’ll need to make some sacrifices along the way. As such, there will be moments when you will suffer a bit.

Discipline is the act of sticking to the plan and moving forward in spite of these sacrifices and suffering. However, the real power of discipline is not the act itself. It’s how the act shapes you as a person.

Discipline builds your character.

This is one of the greatest benefits that arise from the body transformation process. Yet, it’s rarely if ever used as motivator or “powerful reason why” you should go after your physique goal with everything you’ve got. When you are facing food temptations or lacking the drive to go to the gym, reflecting on your “powerful reason why” will spark you into action.

It’s easy to give into temptation. It’s easy to skip the gym. Transforming your body, although simple, is hard work. The stronger your “powerful reason why”, the greater your chances of overcoming adversity.
This was a topic of conversation in our recent group coaching experience last week when Sarah was struggling to find her “powerful reason why”. What had worked for her in the past was no longer as meaningful as it once was. She isn’t competing, she didn’t have any meaningful life events to get leaner for, and she looks good. And that right there can be the dagger in the heart of a physique goal.

When the going gets tough it’s easy to look in the mirror and think, “I look good enough. Especially compared to most of the population.” Next thing you know, you are settling for less than your best. You’re falling into the trap of mediocrity.

Ewwww! I choked on my own vomit just typing that word. And if the mere mention of the word mediocrity makes your stomach churn, you can use it to help keep you focused and on track. The thought of mediocrity alone can often times be enough to spark me into action. It’s tied into my “powerful reason why”.

Being a positive role model and setting an example for my son and daughter is a huge driving force to me. The last thing I want is for them to see me settling for the status quo. Coasting through life while doing just enough to get by.

No! I want them to see that I give the best of myself to everything I do. Not just the big things, but the little things as well. I want them to see how I make the absolute most out of the gifts I’ve been granted.

Most important, I want them to see how the act of discipline continues to shape the person I’ve become. I want them to see beyond the physical transformation. That as nice as it is to have a lean and muscular body, the real value and reward is in the lifestyle that shapes the body.

   Each time you resist temptation, it builds your character.
   Each time you fuel your body with nutrient rich foods, it builds your character.
   Each time you step outside of your comfort zone and crank out a few more reps even though it feels like your muscles are on fire and your skin is about to split from the crazy pump, it builds your character.

   Each time you get up and go for a walk instead of dropping your ass in the lazy-boy recliner, it builds your character.

   Each time you block out the distractions around you and focus on the task at hand in this present moment, it builds your character.

This is why I place so much emphasis on becoming process driven rather that outcome oriented. When you focus on the discipline, the goal takes care of itself. And you end up gaining so much more than an impressive looking physique. You gain personal growth.

My “powerful reason why” I should continue transforming my physique is simply that it is congruent with who I am. Not just the muscle and abs, but the discipline it takes to continuously improve upon them. Especially now that I’m in my 40’s and progress comes at a much slower rate.

I thrive from discipline. I feel a rush when I overcome adversity. In the gym I feel exhilarated when I push through the burning sensation near the end of a set. I feel proud when I turn down temptations.

Pursuing my physique goals to the best of my abilities is all about being true to myself. I can’t think of a more powerful reason why. Well… maybe one reason. Which is hoping that the example I set will make a positive impact on others around me. That by giving my best, I help bring out the best in others. And in turn they bring out the best in others around them.

The take home message of all this, is to see the incredible value of discipline, which extends well beyond any possible outcome.

Recovery, macronutrients; carbs, proteins, and fats

Carbohydrates : Carbohydrates (sugars, starches and fibers) are the primary energy source for moderate to intense activity. They can be categorized according to their glycemic effect.
   High Glycemic (e.g., simple sugars)- rapid increase in blood glucose and insulin
   Low Glycemic (e.g., complex fibrous foods)- slow increase in blood glucose

General Carbohydrate Guidelines: Match needs based on activity:
   Low intensity/skill based: 3–5 g/2.2 lbs of body weight (or BW)
   Moderate intensity: 5–7 g/2.2 lbs BW
   High intensity: 6–10 g/2.2 lbs BW
   Extreme: 8–12 g/2.2 lbs BW

Carbohydrates For Recovery: During post-exercise recovery, optimal nutritional intake is important to replenish stores and to facilitate muscle-damage repair and reconditioning. After exhaustive endurance-type exercise, muscle glycogen replacement forms the most important factor determining the time needed to recover.
The post-exercise carbohydrate  recommendations is 1 g/2,2 lbs BW hour for four hours, then match activity needs (meaning, during the activity) according to the intensity chart above. This is the most important determinant of muscle glycogen synthesis.

Since it is not always feasible to ingest such large amounts of carbs, the combined ingestion of a small amount of protein (0.2−0.4 g/2.2 lbs per hr) with less CHO (0.8 g/2.2 lbs per hr) stimulates insulin release and results in similar muscle glycogen-replacement rates as the ingestion of 1.2 g/2,2 lbs per hr carbs.

Additionally, post-exercise protein and/or amino acid administration is warranted to stimulate muscle protein synthesis, inhibit protein breakdown, and allow net muscle protein accretion. The consumption of ~20 g intact protein, or an equivalent of ~9 g essential amino acids, has been reported to maximize muscle protein synthesis rates during the first hours of post-exercise recovery.

Consuming carbs and protein (4:1) during the early phases of recovery has been shown to positively affect subsequent exercise performance and could be of specific benefit for athletes involved in multiple training or competition sessions on the same or consecutive days.

Carbohydrate dosing relative to resistance training should be commensurate with intensity guidelines outlined under the carbohydrate section.

Proteins: Large macromolecules of one or more long chains of amino acid residues.

Protein functions: 
   Muscle Protein Synthesis (to build muscle)
   Facilitating metabolic reactions (as catalysts)
   DNA replication
   Transporting molecules
   Energy supply

Sources:
   1). Complete (All essential amino acids)- Animal products: beef, poultry, pork, lamb, fish, eggs, dairy
   2). Incomplete- Plant products (Quinoa and soy are complete proteins, but there is an energy trade off, i.e., more calories/serving to get the same amount of leucine).

Protein and Recovery: Optimum protein consumption is a key to minimizing catabolism, stimulating muscle protein synthesis and facilitating repair.

Protein Recovery Guidelines For Strength Training:
   Protein Dose: 1.6–2.0 g/2.2 lbs BW
   15-20 g per meal in 4 meals

   Branch Chain Amino Acids- Leucine dose: 3 g is optimal to stimulate muscle protein synthesis (whey is a good source).

   The addition of 50 g of carbohydrate with protein pre- and post-exercise can decrease muscle breakdown.
   Consuming 1–2 small protein rich meals in the first 3 hours post-exercise can capture the peak of muscle protein synthesis.

Fats: Fats and oils are categorized according to the number and bonding of the carbon atoms in the aliphatic chain. The degree of saturation determines the melting point and stability.

   Saturated fats -Solid at room temperature, no double bonds.
   Unsaturated fats – Liquid at room temperature, one or more double bonds.

Functions:  Hormone production, energy storage (in the form of body fat), and to an extent, functional energy.

Essential Fatty Acid Balance: The Standard American Diet is notoriously pro-inflammatory, with the Omega 6’s in far greater abundance than Omega 3’s. The ratio is more than 4:1 (actually, closer to 18:1).

To reduce inflammation and enhance recovery, fitness enthusiasts should focus on getting the fats in their diet from dark green leafy vegetables, flax/hemp seeds, walnuts, cold water fish, grass-fed beef, omega-3 eggs; and limit omega-6 (vegetable and seed oils). Saturated fat should come from grass fed, pasture raised animals. Olive and avocado oils are good choices for cooking.

Fish Oil for Repair and Recovery: DOSE: AHA recommends 1 g/day for general health. To reduce soreness: incorporate a 6 g dose, spread over the course of a day.
PS: Don't forget your hydration too, it's a very important part of your recovery along with nutrition!

http://www.calculator.net/bmr-calculator.html or... https://tdeecalculator.net/

Diet Sodas - Are the Dangers in the Chemicals or the Headlines?

BY HARRIET HALL, M.D.

In April 2017, there was a flurry of news reports with alarming headlines:

• “Diet Sodas May Raise Risk of Dementia and Stroke, Study Finds”
• “A Daily Diet Soda Habit May Be Linked to Dementia–Alzheimer’s”
• “Is Diet Soda Harming Your Brain Health?”
• “Diet Sodas Tied to Dementia and Stroke”
• “Here’s Another Reason You Might Want to Quit Diet Soda”
• “Drinking Too Much Soda May Be Linked to Alzheimer’s”
• “Is Soda Bad For Your Brain? (And is Diet Soda Worse?)”
• “Diet Soft Drinks Triple the Risk of Dementia”
• “Two Things Diet Soda Does to Your Brain”

Some of these headlines were from respectable sources like The New York Times and The Washington Post. It’s not surprising that many people were alarmed by the news and assumed that diet sodas had been proven to cause dementia. Some people were frightened enough to stop drinking diet sodas.

Headlines are designed to get people’s attention so they will read the article. They are notoriously unreliable. The first thing is to check whether the information in the body of the articles matches the headlines; sometimes it doesn’t. Even when the information matches, the article may selectively report some but not all of the studies’ findings, and it may put an unwarranted spin on the meaning of the findings. These headlines all referred to a single study; I wanted to know what that study actually reported, so I read it.

What Did the Study Show?

The study, by Matthew Pase and his colleagues, was published in a reputable journal, Stroke. The subjects were 2,888 individuals in the community-based Framingham Heart Study Offspring cohort. During a 10-year period of observation, 97 subjects over the age of 45 had a stroke: 82 ischemic (restriction of blood flow) as opposed to hemorrhagic (ruptured vessel and bleeding), and 81 subjects over the age of 60 developed dementia (63 consistent with Alzheimer’s). They estimated cumulative consumption of artificially-sweetened soft drinks based on self-reports on a food-frequency questionnaire. They found that drinking one or more artificially-sweetened soft drinks a day was associated with a nearly 3-fold increase in the incidence of ischemic stroke, all-cause dementia, and Alzheimer’s disease compared to drinking none. Sugar-sweetened soft drinks were not associated with stroke or dementia. […]

Read the full article

Refuel, Repair, Rehydrate, Revitalize: Nutrition for Optimal Recovery

from NASM (National Academy of Sports Medicine)

Whether you’ve just finished a HIIT workout, completed a CrossFit WOD, hit your personal best lifts, or finished a triathlon, your focus should move from performance to recovery.

This involves: Refueling, Repairing, Rehydrating, & Revitalizing: Evidence-based strategies to enhance the recovery process should focus on:
   Energy balance: are you trying to lose weight, gain it, or simply maintain?
   Macronutrients: proteins, carbs, & fats (7 in the proper amounts)
   Micronutrients: vitamins and minerals
   Hydration: water, water, water!
   Nutrient timing: eating often enough to stay refueled and ready for action
   Supplements: as needed and/or desired

Energy Balance: Energy (calories) is the foundation of your repair process. Optimize your energy for your training activities by focusing on the 3 Ts:
   1). Total calories– Match your caloric intake with your training/activity requirements and goals. Not eating enough stresses your nervous system and adrenals and may delay the recovery process.

   2). Type of calories– Focus on carbohydrates for energy and glycogen restoration, adequate protein for repair and muscle protein synthesis, and healthy fats to minimize inflammation and support overall health.

   3). Timing of your meals– Time your meals strategically around training sessions and competitions.
Energy availability is essential for performance and recovery. Energy availability is the difference between energy intake (diet) and energy expenditure (exercise, training and competing, and NEAT- non-exercise activity thermogenesis).

 (LEA) occurs when there is an imbalance between the energy intake (calories from carbohydrates, proteins and fats) and energy expenditure, resulting in an energy deficit. Affecting both men and women, LEA can be inadvertent, intentional or psychopathological (e.g., disordered eating). It is a factor that can adversely impact reproductive, skeletal and immune health, training, performance and recovery, as well as a risk factor for both macro- and micronutrient deficiencies.

Are you at risk for LEA (Low Energy Availability)?
   a), Performing multiple training sessions daily/weekly, especially if you’re always pushing your strength and/or endurance boundaries in each and every workout.
   b). Irregular eating patterns: if you don’t eat the appropriate type and amount of food at regular intervals, your energy balance and your performance will suffer.
   c). Failing to meet the quality element of your energy needs: see “b” above!
   d). Unrealistic/unsupervised calorie restriction to make your weight: “gotta make it so right now” goals and draconian methods will take you further from your goals, not move you towards them.

Signs & Symptoms of Poor Energy Management
Chronic fatigue
Inability to gain or build muscle or strength
Recurrent injuries
Training hard but not improving performance
Poor performance
Decreased muscle strength and power
Poor healing/recovery
Recurring infections and/or illnesses
Depression and/or irritability
Anemia/low serum iron
Disordered eating
Irregular menstrual cycles
Abnormal or unplanned weight loss
Gastrointestinal problems
Decreased bone mineral density
Stress fractures

Practical Strategies to Meet Your Energy Needs
1). Aim for three meals and a couple of healthy snacks in between.
2). Adjust your intake based on your activity needs (more for more activity, less when less active).
3). Supplement with additional snacks and protein shakes to meet the energy demands of your training, if necessary.
4). Develop realistic and health-minded performance and body composition goals.
5). Set realistic timelines for any weight loss or body composition changes. Lost? Get professional help!

Follow well-planned and personalized training and nutrition strategies that can best prepare you to perform and stay healthy.

Determining Your Energy Needs: There are a number of online calculators that can help you estimate your Resting Metabolic Rate (RMR) and Activity Energy Expenditure to determine your Total Daily Energy Expenditure and optimum energy requirements

http://www.calculator.net/bmr-calculator.html or https://tdeecalculator.net/
Bottom Line- Meet your energy needs by matching your caloric intake with expenditure.

Macronutrients: Macronutrients are both energy substrates and signaling molecules that can be strategically manipulated in order to ensure adequate recovery.

How Often Should You Work Your Abs? (Part 2)

by Tom Venuto

The effect of "indirect" ab training Here's something else to consider: If you're doing full body weight training, you might already be working your abs more than you think. The muscles of your core and midsection contract when you're doing exercises that aren't direct ab exercises.

Front squats, deadlifts, overhead presses, pullups and rows all create a strong isometric or "bracing" contraction of your abs and core. You may even hear people say their abs were sore the day after doing heavy pushdowns (a tricep exercise) or straight arm pulldowns (a lat exercise).

It's not unheard of for someone to have great ab muscle development (visible six pack) without ever training their abs directly (with exercises like crunches, planks, etc). Their abs were getting worked indirectly during other exercises, and they also simply had low body fat levels.

The best way to see your abs is... reduce your body fat! When you see someone with great, well-defined abs, it means they've achieved low body fat, it doesn't necessarily mean their ab training routine is ideal. The ideal ab training frequency and the ideal method of fat loss are not the same thing. That brings us to the final point...

Many people with fat loss goals train their abs more often and with more volume under the misguided idea that more ab training will burn more fat off the area and you will see your abdominal definition faster. This is false.

Spot reduction is a myth. When you're in a calorie deficit, you draw fat throughout your entire body and wherever you put it on first you will tend to lose it last (F.O.L.O. = first on, last off). Ironically, abdominal fat can be the last fat to go.

Abdominal training will strengthen and condition the ab muscles but won't burn fat off the abdominal area to any significant degree. Fat is lost with caloric deficit and the number one way to achieve that is diet (stricter compliance to a calorie deficit, and consistency over time, which most people lack).
In conclusion, here are the key points to remember about ab training frequency:
1. The best practice is to train your abs like any other body part - usually 2 times per week. Try that first and if it works well, stick with it. If you want to prioritize abs and experiment, try a third workout each week and see how you respond.

2. Training abs every day is not necessary. Just because some people do it doesn't mean it's the scientifically supported best practice.

3. If you wouldn't train your chest or biceps every day, they why would you train your abs every day?

4. The number one way to see your abs is not extra ab workouts, it's losing body fat with an effective fat-burning nutrition program. You could already have a great set of abs, but if they are covered up with a layer of body fat, you're not going to see them until you diet the fat off. 

What about skipping ab training completely? After this article was originally published, I received a question from a reader who asked, "If your abs and core are worked when you do basic barbell exercises like overhead presses, front squats and so on, isn't it possible to achieve great looking abs without any direct ab training just by working really hard and heavy on those compound movements?"

I see this in a similar way as I do the argument that if you do compound barbell movements, then you don't need to train your biceps and triceps directly because your triceps get worked indirectly during presses (shoulder and chest) and your biceps are worked indirectly during pulling movements like rows and especially chin ups. That's true, but what I've discovered is that without direct training, a muscle is unlikely to get developed to the maximum. Without directly working the abs, like the arms, you're almost certainly leaving growth on the table, especially if you're not genetically gifted in one area.

If you're 100% happy with the way a body part looks, you can argue for minimalist training or there's no reason to train it at all, at least for cosmetic reasons. For example, I know people genetically gifted with ridiculous huge calves, so they simply don't work them. But also consider, especially in the case of the abs, that most people also train for strength and athletic ability or at least general fitness and function. Strong muscles that are kept in balance with the rest of the body can also help prevent injury.

It pays then to include at least a minimum of direct ab training, even if you're not a big fan of ab workouts. For whatever it's worth, I never enjoyed ab training and slacked off at multiple times in my life and that gave me an opportunity to see the difference. I was blessed with pretty good ab genetics, so when I was lean enough, my abs still looked pretty good even when I didn't work them at all. But when I trained them directly, they looked better by a large order of magnitude. I ultimately found that even only one ab workout a week helped me maintain strength in my abs as well as a good six-pack, but I don't recommend skipping abs completely.

How Often Should You Work Your Abs?

by Tom Venuto

Q: I would like to know how many days per week I should work my abs. I've been doing research online and seen conflicting opinions.

A: If you search online or watch people in the gym, you'll hear all kinds of different opinions and see all kinds of different practices with regards to ab training, mainly because so many people believe the abs are somehow different than other muscles. That's why this can be a confusing subject.

Some people believe the abs should be trained just like any other body part, typically 2 times per week. Others believe the abs can handle more frequent training, such as 3 times per week or every other day, and you'll always bump into people in the fitness industry who recommend training the abs almost every day.

Ab training frequency is one of those debates that may not ever end, and part of it simply has to do with different personal preferences and different goals. However, the science of resistance training has advanced to the point where we've got some good best practices that the majority can follow with confidence.

Is abdominal muscle tissue really different? First of all, it's a myth that the abdominal muscles are completely different than other muscles in your body (making ultra high reps or high training frequency necessary). Granted, the various muscles in your body may have minor differences in fiber type and the distribution of fiber type may also be influenced by genetics, but in terms of muscle cell structure, physiology and function, the abdominals are very much like other skeletal muscles.

This suggests that you should work your abs with similar training variables including the weight, sets reps, and the frequency as you would your arms, legs, back, deltoids, and so on. Many people prefer slightly higher reps for abs, but the abs respond to heavier loads and moderate reps as well, and differences in program design should have more to do with differences in personal goals than in muscle fibers.

Abdominal training and muscle recovery The abs also have similar needs for recovery in between workouts. After intense resistance training, muscle tissue is broken down (microscopic tears and inflammation, etc) and it takes time to rebuild and recover from that training stress. Allowing for muscle recovery is one of the reasons the abs should typically be trained with the same frequency as any other body part. That's usually about 2 times per week, give or take a little, though there may be exceptions. 

When someone wants to prioritize a body part that's lagging or simply wants to build a body part to the maximum, one way to do that is to train it more often. Still, even during priority training phases, every muscle requires a certain amount of recovery time which is usually at least 48 hours. That's why 3 times per week or every other day at most, is the highest frequency you typically see for resistance training, and that should apply to the abdominals as well. 

More reasons training abs every day is not necessary, even when it's possible When it comes to non-resistance exercises, which may include body weight exercises and calisthenics, along with low to moderate intensity cardio, it's often possible to do them daily and your body is able to recover. That's because most body weight only resistance exercises don't break down muscle tissue to the degree it does when you train with heavier weights and higher intensity. This is why you may occasionally see people - many who appear highly fit and look great - who do sit ups, push ups and so on, almost every day.

Most experts agree, and I concur, that training abs every day is unnecessary at least in the sense that there's a diminishing return from the additional time and effort spent beyond 2 ab workouts a week.When you're prioritizing ab training, you might bump the frequency to 3 days per week, but any additional benefit from more frequent training is likely to be so minimal that from a practicality viewpoint we could even argue it's time wasted.

Unless you're very sure about your abilities, you also have the question looming over your head of whether you are over-training and the muscles are not recovering, or whether you will start to incur overuse injuries.  

You may read about a fitness model training abs every day or see a Navy seal on You Tube doing sit ups, push ups and pullups every day, for hundreds of reps, but that doesn't mean everyone else should, or needs to. Remember that recovery ability may vary from one person to the next based on genetics, training experience, conditioning level, and skill level, among other factors.

The 5 Best Vegan Protein Powders, According to Nutritionists

Raise your hand if you're a vegan and you're freaking sick of tofu. Sure, getting enough protein is crucial on a plant-based diet. But why is tofu always the default option? Enough is enough.

Enter vegan protein powder. Back in the day, vegan protein powders tasted, well, revolting, says Las Vegas vegan nutritionist Andy Bellatti. But times have changed. “Many are now very low in sugar or come in newer flavors like salted caramel, coconut, or chai,” he says. And they’re not all soy either. Popular brands are also made from hemp, brown rice or pea protein.

Even if you’re not vegan, plant-based protein powders are worth checking out. “Some misconceptions about vegan protein powders are that you can’t get enough protein with them, or they won’t keep you full or provide all the essential amino acids,” says Carolyn Brown, registered dietitian at Foodtrainers in Manhattan. In fact, many vegan powders contain 15 to 22 grams of protein per serving. Compare that to whey protein powders, which generally contain 20 to 25 grams of protein per scoop.

They've also got a ton of fiber. “Because of the high fiber content, the exciting thing about plant protein is that it takes a while for your body to digest,” says Khorana. “The more your body works on metabolizing the plant protein you have eaten, the better your body is at burning the extra fat you are trying to get rid of.”

Try spiking your smoothies, ice coffee, coconut water or pancake mix, suggests Priya Khorana, New York nutritionist and exercise physiologist. You can make breakfast balls by mixing protein powder with your favorite nut butter and oats and rolling them in chia or hemp seeds, says Monica Auslander, a registered dietician from Miami. Bellatti also recommends using protein powders as a base for coconut macaroons. Curious? Here's your guide to the best vegan protein powders (and the key differences between them):

1). Pea protein is having a moment. Why? It's complete protein, containing all nine essential amino acids that you need to consume to effectively build muscle. “It’s actually one of the best plant-based forms of protein that you can eat and, when flavored and sweetened well, has a uniquely pleasant taste,” says Khorana.

2). Brown rice is considered to be the least allergenic of the plant protein sources (a.k.a. least likely to trigger food allergies) and is full of B vitamins, which aid muscle metabolism and growth. Yet it’s not considered a complete protein on its own. “That means you will need to pair it with tofu, quinoa, or beans to round out the nutrients you need,” says Khorana.

3). Hemp protein powder, which is derived from the hemp seed, has a lower protein count (at around 15 grams per serving) than some other plant sources, but it’s highly digestible. “This means that it can work as a pre-gym supplement that will not cause stomach issues during your workout,” says Khorana. Despite its higher fat content than other sources, it contains a ton of fiber and omega-3 fatty acids.

4). Blends (made from a few different plant-based proteins) can help vegans diversify their protein intake. “There are so many products on the market, it can be overwhelming,” says Brown. “I like a diversity of protein sources like hemp, pumpkin seeds, and pea protein, with low sugar content and ideally a few grams of fiber.”

5). Soy is a vegan standby for a reason. Soy protein powder consists of fiber, isoflavones, and essential amino acids needed for muscle growth. It's also is a good source of iron, calcium, potassium, and omega 3-fatty acids. “It’s easily digestible and has a palate-pleasing smooth consistency when added to foods and shakes,” says Khorana. Still, there’s concern that soy acts like estrogen in the body and increases one’s risk of developing breast cancer. Although the American Cancer Society says it’s okay to eat soy in moderation, experts are cautious about consuming too much in supplement form—so stick to the recommending serving size on the package to be safe.