Nuts Will Not Make You Gain Weight 

You can’t have your cake and eat it as the expression goes, but you can have nuts and not worry too much about weight gain even thought they are high in calories and fats! One of the most interesting observations that I have made over the years is that people are able to eat peanuts and tree nuts in significant quantities and still lose weight in spite of the significant amount of calories that come with every handful. Nuts of all kind (what we categorize as nuts are not actually nuts at all- almonds, walnuts and pecans are technically fruits, cashews are seeds as are candlenuts, pistachios and pine nuts, macadamias are kernels and peanuts are actually legumes) are high in many valuable nutrients and have tremendous health benefits. Many nuts are rich sources of vitamins E and vitamin B2, and are rich in high in protein, making them quite popular among those who choose to avoid or limit their meat intake. Nuts are also high in folate, fiber, and vital minerals such as magnesium, phosphorus, potassium, copper, and selenium. Nuts are also very high in fats namely essential fatty acids linoleic and linolenic and most of the fats found in nuts are unsaturated and include monounsaturated fats which are extremely beneficial. Studies have found that people who consume nuts on a regular basis are less likely to suffer from cardiovascular disease¹ and that certain nuts such as almonds and walnuts can lower LDL cholesterol levels (the bad cholesterol)^2,3. In addition to their heart friendly benefits, nuts are also recommended foods for individuals with Type 2 diabetes thanks to their very low glycemic index. The problem is that because of their high caloric nature, many are afraid to add them to their diet for fear of gaining weight. Interestingly enough there are several studies that have validated what I have seen for several years now, namely that you can ingest a significant number of calories from nuts and not gain weight.

Studies On Nuts And Weight Gain

During a thirty week study of fifteen healthy normal weight adults at Perdue University participants added approximately 2000 kJ worth of peanuts to their regular diet for eight weeks and then for the next eight weeks peanuts replaced an equal amount of other fats in their diet. Researchers found that the subjects compensated for 66% of the energy provided by the nuts and body weight gain was far lower than expected with an average gain of only 3.6 kg. However when customary dietary fats were replaced with calories from peanuts body weight was maintained perfectly. Resting energy expenditure was increased by 11% after regular peanut consumption for 19 weeks and more importantly the high consumption of peanuts did not turn them off to its taste or lead them to consume other snack foods during the study. The study concluded that despite being high in calories, peanuts have a high satiety value and chronic ingestion evokes strong dietary compensation and little change in energy balance.⁴ Another study found similar findings with almonds. This study’s aim was to determine if adding 1440kJ (about 343 calories) of almonds in a daily diet would elicit positive energy balance and body composition change. For the duration of the 23 week study with twenty women there were no changes in bodyweight from daily almond consumption, but an inefficiency in absorption of energy from almonds was noted. The study concluded that a daily 340 calorie serving of almonds enough to brig about positive cardiovascular effects could be added to the diet with a limited risk of weight gain.⁵

Why Nuts Don’t Make Us Gain Weight

Why is it that nuts seem to defy the laws of thermodynamics that do not apply to other foods? We don’t exactly know why you can ingest more calories than the body needs to maintain an energy balance from nuts and still not gain weight but some data points to the fact that eating nuts increases the amount of energy our body expends and there seems to be evidence that our bodies do not absorb calories from nuts very efficiently. In either case these mechanisms seem to offset most of the calories ingested or the weight loss studies conducted all found that dietary compliance was improved when nuts were permitted. I personally include in all weight loss dietary recommendations for my clients for the health benefits and the fact that it does provide a welcome guilt free treat that actually helps you stay on your diet as well. Just be sure to get the unsalted variety!

Kevin Richardson is the creator of Naturally Intense High Intensity Training 10 Minute Workouts™ and one of the most sought after personal trainers in New York City. Get a copy of his free weight loss ebook here.

10 Foods You Should Never Have For Breakfast-

If you are serious about losing weight and getting into great shape you have to stay away from the common trend today of eating dessert instead of breakfast or skipping it altogether. In today’s fast paced world everyone is in a rush and the bad eating habits that come with such a lifestyle is largely to blame for our current problems with obesity, type 2 diabetes, cardiovascular disease and hypertension. Most will either skip breakfast or grab high sugar foods like donuts, pastries and highly processed boxed cereals all of which can wreak havoc on your blood sugar levels and really sabotage your efforts at getting into better shape. By skipping breakfast altogether you set the stage for overeating later in the day as your body tries its best to compensate for the lack of nutrition that it was supposed to get first thing in the morning. A lot of the guilt that people feel for the perceived loss of willpower when they overeat later in the day is simply a manifestation of  bad breakfast choices or from skipping breakfast entirely. Taking that into consideration, a change in eating habits need not be difficult as it is less a matter of willpower, but more a matter of making better selections earlier in the day. A good start with healthy breakfast choices makes it easier to keep on making good food choices as the day goes on. Remember also that:

SKIPPING BREAKFAST OR ANY MEAL FOR THAT MATTER CAN BE JUST AS BAD AS EATING THE WRONG FOODS!

That being said, here are some certain no-no’s for breakfast, foods that you probably should never eat under any circumstances for that matter:

1. Bagels

 Bagels have a high glycemic index, due to the low fiber content and are among the highest calorie breads. You are not much better off with whole wheat or whole grain versions as they are still high in calories and not that high in fiber (you would be better off with oatmeal any day). Adding cream cheese or other spreads, can also increase the calorie count to over 500 calories each!

2. Granola

 Touted as a health food but essentially far too high in sugar- and for the record, honey is not an acceptable source of sugar for anyone serious about getting into great shape.

3. Pancakes Most commercial products consist of wheat are high in calories and have a high glycemic index. Many also have corn syrup and trans fats as ingredients as well and forget about adding maple syrup if you don’t want your blood sugar levels to go through the roof! The only pancakes that you can count on are ones you make yourself with stone ground flours and without added sugars or honey.

4. Pastries

Why desserts have become a popular choice for breakfast is beyond comprehension but croissants, éclairs, donuts, jelly filled pastries and such- high in simple sugars, wheat, all have high glycemic indices and are just about as bad a choice as you could make for the first meal of the day. Instead choose high fiber natural foods like fruit and oatmeal but not the instant kind!

5. Juices

 Juices sound like a good idea, since they come from a natural source, but are not at all natural to the human body. Whole fruits have fiber, which in turn reduces their glycemic index, by slowing it’s the rate of absorption in our body. Juices, however do not have significant fiber levels and the since there is not much fiber present, it elevates blood sugar levels above acceptable levels. You can easily over consume juices, but you would never eat 12 apples at one sitting. However an average person’s realistic serving of apple juice gives your body just about that amount. Some argue that juices are high in micronutrients, such as Vitamin C and other antioxidants but such an argument is ridiculous. You get the same micronutrients in whole fruit, without the insulin rush. So if you want fruit, eat fruit, don’t drink juices. You’ll feel better and look better as well! Besides, the breakfast standard of a glass of orange juice is so processed that all the naturally occurring nutrients (Vitamin C included) are destroyed and manufacturers have to put the vitamins back in so what you are drinking is really dead orange juice product with a vitamin tablet dissolved in it. Not exactly the best first choice for the health conscious. Eat fruit!

6. Sausages & Cold Cuts

 All are highly processed meats and also very high in sodium. You would be much better off eating freshly cooked meat, chicken or fish. I would also add to this category the ubiquitous American breakfast food- bacon.  High in fat, high in calories, high in sodium, not that high in protein, and also high in potentially cancer causing nitrites. It should be noted as well that recent studies have found that processed meats are responsible for increased risk of heart disease so it should certainly be on your stay away list- (read more here.)

7. Muffins

 Another so called health food, but even the bran muffins are far too high in sugars and have too high a glycemic index to be considered as a breakfast food. Skip it!

8. Protein Shakes

Another bad idea that sounds good; you drink a shake and get all the minerals and macronutrients you need for the day, case closed. However our bodies simply are not made for liquid foods, and you find that blood sugar levels still plummet later in the day as well. Which is a great thing if you happen to be in the protein shake manufacturing business- but isn’t that great for the rest of us). At the end of the day a protein shake is really nothing more than a glorified milkshake, and should not be in your diet if you are interested in getting into optimal shape. And forget the magazine ads and articles. Supplement advertising is the main source of income for the magazines in the first place, so it makes sense for them to herald them as the greatest invention since the wheel. Read more on my post on protein shakes here.

9. Cold cereal

All cold boxed cereal, from Kellogs to the whole grain varieties sold by the so called organic companies is junk food with no exceptions (and adding milk only adds to the problems!) The obvious ones like Frosted Flakes are easily spotted as being a bad choice, but popular brands like Wheaties, Healthy Choice and others are also bad examples, as are breakfast bars. It can say ‘all natural ingredients’, ‘organic’ or what not, but there is nothing in our food supply more alien than boxed cold cereals. You will never find a Wheatie or corn flake in nature and in order for any cereal of this nature to survive for prolonged periods they have to be highly processed which not only takes a ways the naturally occurring nutrients, but also creates a food product that our body is not designed to consume. Many of these cereals also have corn syrup and large numbers of unpronounceable preservatives added to them but thanks to extensive marketing boxed cereal is accepted as a staple for many, especially kids and college students, but keep in mind that they are filled with preservatives and all of the vitamins and minerals you see listed are added by machines after the refinement process and will never be absorbed the way your body would from a fruit or naturally occurring food. Moreover they all have a high glycemic index which will go a long way in increasing your insulin levels and increasing your visceral abdominal fat stores. Do not be fooled as well if you see a breakfast cereal in a health food store and assume that it is healthy. Health food stores are about making profit and selling products, not about providing you exclusively with foods that are wholesome, and it would be naive to think otherwise.

10. Instant Oatmeal

 Since instant oatmeal is refined, even the plain variants are not as good as old fashioned oatmeal. The refining process removes a lot of the fiber, to make it cook faster, and so its glycemic index goes up. The flavored varieties are even worse and are loaded with sugar. Convenient as those instant containers may be, convenience should never be more important than making the best food choices for your body so get the non instant varieties- it is much better for you and is an excellent start to your day!

For more information on healthy eating for weight loss, download a free copy of my Naturally Intense Breakfast Guide below.

Kevin Richardson is one of the most sought after personal trainers in New York City and the creator of Naturally Intense High Intensity Training 10 Minute Workouts™. Visit Kevin’s official website at www.naturallyintense.net

Is Agave Really Better Than Sugar?

In the continuing quest for a guilt-free sweetener agave has taken center stage in most so called organic foods as an all natural alternative to sugar. Agave nectar is significantly sweeter than sugar and a naturally occurring substance as opposed to chemically created artificial sweeteners like sucralose and aspartame. It’s ‘natural’ origins make it immensely popular with the ‘health-food’ industry and is aggressively marketed to the health conscious as a healthy alternative to sugar and high fructose corn syrup. The reality is that not only is agave nectar in the form we find in health food stores unnatural, but also just as bad for your health as corn syrup and regular sugar if not worse.

Agave Isn’t Natural- It’s A Highly Processed Product

The first and most important issue to address is the idea that high concentrations of agave nectar are natural and it isn’t. Nectar is not found in high concentrations and the form of agave found in the health food stores is not the same as what you would find in nature. Naturally occurring agave nectar contains inulin, a fiber like ingredient that does have some health benefits, however during the manufacturing process, enzymes are added to the inulin to break it down into a more digestible form of sugar- fructose, which creates a high fructose syrup. (More on the dangers of fructose later on in the article)

Agave Has A History Of Causing Health Problems

The argument that agave nectar was used by the Native Indians of the Southwest American continent is also a bit misleading as it omits the fact that Spanish settlers reported that all of the tribes that used agave had a tendency towards extreme tooth decay. The Indians chewed the sweet heart of the plan but not without negative consequences. Before we dismiss cavities and tooth decay as inevitable, as many here in the West tend to assume, we should look to the examples of tribes where no such sweeteners were used- agave or honey. Dr. Weston Price, a dentist and one of the first Europeans to make the connection between bad health and Western dietary practices made detailed studies of several African tribes including the Masai of Tankanika, the Chewya of Kenya, the Muhima of Uganda, the Watusi of Rwanda and the Neurs tribes in Sudan and cavities were almost non-existent- less than 0.5%. Cavities come from what we eat-regardless of dental hygiene as many native people studied by Dr. Price never brushed or cared for their teeth the way we do today and yet remained free of cavities.

Agave Has More Fructose Than High Fructose Corn Syrup

 
Far more important is the chemical composition of agave nectar. While touted as a low glycemic substance that could be great for diabetics as a sugar alternative, agave nectar is composed of mostly fructose. Fructose, as found naturally in fruit with the presence of fiber, vitamins and minerals  has been consumed by humans for millions of years- however in isolation studies have shown that it can actually increase insulin resistance, raise triglycerides (a risk factor for cardiovascular disease) and increase visceral abdominal fat which also in turn puts you at a greater risk for developing type 2 diabetes, heart disease and metabolic syndrome. Studies have continually found that fructose in isolation is a major problem and agave nectar is almost 90% fructose! That’s far more than table sugar and several times more than the levels found in high fructose corn syrup! 

Agave Poses A Health Threat Since It Is Marketed As Being Healthy

In the end agave nectar poses a considerable health threat as while most people are aware of the dangers of high fructose corn syrup, and the consumption of sugary food products and do their best to eliminate them or cut down their consumption, thanks to brilliant marketing on the part of the ‘health food industry’ few are aware that products such as agave are bad for their health and thus are more apt to use it freely as they believe it to have positive qualities. It is a unfortunate but common occurrence in today’s world where more so called health foods are sold more than any other time in our history and yet rates of obesity and diet related disease continues to climb. Agave isn’t the only offender but it is one that you should avoid if you are seeking optimum health and proper weight management.

Kevin Richardson is the creator of Naturally Intense High Intensity Training 10 Minute Workouts™ and one of the most sought after personal trainers in New York City. Get a copy of his free weight loss ebook here.

There Is Nothing Wrong With Red Meat

Contrary to what many experts would have you believe there is nothing wrong with eating red meat. Official health recommendations called for Americans to cut back on their red meat consumption several years ago and ever since red meat has been regarded by most as potentially hazardous to your health. The irony is that the ‘science’ used to come to these conclusions was not at all a matter of science, but conjecture. Back in the 1970′s when the relationship between cholesterol and heart disease was established, saturated fats became the enemy. So much so that many prominent official health  organizations recommended switching from traditional foods high in saturated fat to ones containing partially hydrogenated oils, or trans fats. Margarine was preferred over butter and red meat- a high source of saturated fats was put into the verboten category, cited as increasing risks of heart disease, colon cancer and type two diabetes. We know today that these recomendations were completely flawed- as trans fats have been identified as a strong causative factor in the very ailments they were supposed to prevent. We also know that the whole cholesterol causes heart attacks theory is flawed. Researchers today observe that half the people who get heart attacks don’t have high cholesterol levels and half the people with high cholesterol levels don’t get heart attacks. Yet still there is a herd type mentality that takes the flawed sciences of the nutritional authorities as gospel truth.

Red Meat Has Been Consumed Regularly for Thousands Of Years Without Any Problems

To condemn red meat as potentially unhealthy is to ignore the several hundred thousand years of our evolutionary history where red meat was a main source of protein. Metabolic disease was not prevalent at that time, nor were high incidences of colon cancer and obesity. Equally ignored were the eating habits of other cultures where red meat has continued to be a staple for generations. Koreans eat a substantial amount of red meat in their diets, with those that can afford it eating beef several times a week. Pork- another often vilified meat is also a firm part of the Korean diet and yet according to data from the National Cancer Institute, Korean women have one of the lowest cancer rates on the planet.  For Korean males, the cancer rate is slightly higher but still lower than that of the United States, but most importantly rates for colon and rectal cancer for beef-eating Koreans are extremely low- in spite of their high beef consumption. Incidences of cardiovascular disease in Korea is also significantly lower averaging  21 per 100,000, compared to 66.8 per 100,000 here in the U.S.  

Large Scale Review Finds That Processed Meats- Not Red Meat In Its Natural Form Can Increase Risk Of Diet Related Illnesses

Interestingly enough a recent Harvard review of twenty different studies of several thousand people found that there was no correlation between red meat intake and coronary heart disease. The studies did find that processed meat intake was associated with a 42% higher risk of heart disease and a 19% increase in risk of type 2 diabetes. The study concluded that it is the consumption of processed meats, not red meats that is associated with higher incidence of coronary heart disease and diabetes mellitus. Once again the problem lies not with natural foods but their man made food product derivatives. Food products like hot dogs, bacon, cold cuts and deli meats all fall into that category and my recommendation would be to remove them from your diet completely. The way in which beef in particular is raised here in the U.S. still raises some concerns, and so it is always best to pay a few dollars more for beef that isn’t raised using modern intensive farming methods. As ‘science’ is slowly learning, the more processed a food is, the less like it is going to be good for the human body, but the foods that we have been eating for several thousand years are aleays the better choice.

References: 
Red and Processed Meat Consumption and Risk of Incident Coronary Heart Disease, Stroke, and Diabetes Mellitus. A Systematic Review and Meta-Analysis- Renata Micha RD, PhD*, Sarah K. Wallace BA, and Dariush Mozaffarian MD, DrPH

Kevin Richardson is the creator of Naturally Intense High Intensity Training 10 Minute Workouts™ and one of the most sought after personal trainers in New York City. Get a copy of his free weight loss ebook here.

By following some basic food safety rules you can be food- illness free all summer!

Six Tips For Staying Food Illness Free For The Summer!

Diet is an important part of the process for anyone serious about losing weight and getting in shape, however in all the details about what to eat, when to eat and what not to eat, there is often little time given to the element of food safety. As the temperatures go up this summer more and more people will get sick from food poisoning and the bad part is that if you are eating several meals throughout the day, with most of those meals consisting of high protein foods, then you do indeed run a very high risk of getting sick if you are not careful with your food preparation and storage. According to the Center for Disease Control an estimated 76 million cases of food borne disease occur each year in the U.S. with most of them being rather mild cases and cause symptoms that last for a day or two. However many are indeed life threatening and the CDC estimates that there are 325,000 hospitalizations and 5,000 deaths related to foodborne diseases each year.  

Food safety is a big issue for me, mainly because had a serious run in with food poisoning about 15 years ago and it changed my life forever. It was my first summer here in the U.S. and I left the house earlier than usual for work and thus was unable to cook and take my lunch with me, as I usually do. That day for lunch I had Chinese food for lunch at a nearby take out restaurant - nothing fancy or unhealthy, mind you just some steamed vegetables. Later that afternoon however I got so sick that I woke up the next day in a hospital bed a full 17 lbs lighter than I was the day before! After that ordeal I promised myself that I would learn everything there was about food safety to ensure that this would never happen again- and so far so good- which is quite an accomplishment for someone that eats 6 plus times a day!  

I also worked for 14 years as the director of the recreation and food programs for both HIV/AIDS and the formerly homeless populations, and since I was responsible for sometimes preparing and handling food, I had to get food handling certification. When working with individuals with compromised immune systems, what might give someone else a bad day can end up costing them their lives!  That being said, I would like to pass on some very important tips for you this summer to make sure that you stay bacteria free this summer and all year round!  

Rule 1: KEEP HOT FOODS HOT AND COLD FOODS COLD!  

If I was asked what is the best overall rule of thumb for food safety, I would have to go with this one. It is so important if you are carrying food with you during the day that you keep it at the appropriate temperature. If you cook something fresh and need to eat it several hours later I would suggest that you invest in a thermos that is big enough for you to fit your food into. You can also use your thermos to keep foods cold that may have been refrigerated- just be sure to wash your thermos by hand after each use and check to see that there are no cracks before you put your food inside. That way you have a safe way of carrying your food around with you during the day!  

Rule 2: Wash your hands before you eat!  

I know I sound like a mother on this one, but I can hardly tell you how much of a difference it makes if you routinely clean your hands before eating or handling your food. A quick trip to any bathroom will show you that most people don’t know how to wash their hands. You have to wash with hot water and soap (any kind will do- it doesn’t have to be antibacterial) for at least 30 seconds to really get the germs off. Most wash for less than 10, which really doesn’t do much. A good guide is to sing the Happy Birthday song twice while washing, that will make sure you spend just enough time to wash your hands properly. If not around a water source, you can use a hand sanitizer or alcohol swabs, just don’t assume that your hands are clean and just eat.  

Rule 3: Get a thermometer for your refrigerator!  

Bacteria exist everywhere and you cannot get away from them. Under certain conditions like when they have moisture, and favorable temperatures, they grow very quickly, increasing in numbers to the point where some types of bacteria can make you sick. Bacteria grow most rapidly in the range of temperatures between 40 and 140 °F, the so called “Danger Zone,” with some forms being able to double in number in as little as 20 minutes.  

To minimize the growth of bacteria in a any unit the temperature must be kept at 40 degrees Fahrenheit or less. Unfortunately, while we humans can do a pretty good job of saying whether something is hot or cold, we cannot tell the difference between 39 degrees or 40 degrees, and that difference could make you very sick or worse. Don’t leave your temperature regulation to simple guesswork, invest in a thermometer for your fridge and you might be surprised that it isn’t always at the best temperature to keep your cold foods cold! By the way any perishable foods kept at temperatures above 40 °F for more than 2 hours should not be consumed.  

 Rule 4: If you eat out check the restaurant’s health inspection record!  

It might sound a bit involved but the beauty of the Internet is that you can access the food saftey inspection records for just about any restaurant  from your local department of health. Do a search for ‘restaurant food saftey inspections’ and you can look up where you are about to eat online. Interestingly enough, the Chinese take out restaurant that put me in the hospital had 48 violation points on their last inspection with everything from inadequate personal hygeine and unsantizited food contact surfaces to the presence of vermin in food areas. Do a quick check of the restaurants in your neighbourhood (if you live in New York you can do a check here) I’m sure that you will be surprised at how many places have sub standard food inspection reports.  

Here in New York starting in July 2010,  the health department will require certain types of food service establishments to prominently post letter grades that correspond to their sanitary inspection scores- which I am certain will go a long way in forcing a lot of food establishments to clean up their act!  

 Rule 5: Use Bleach and water to clean up!  

Whenever you handle meats, you should have a bottle with a bleach solution to disinfect surfaces that come into contact with meats in addition to washing with hot soapy water. You only need 1 tablespoon of bleach per quart of water to make an effective germ killer and it is a cheap and effective means of killing bacteria. More expensive cleaners only make the germs smell nice for a while, but do nothing to kill them, so bleach is the way to go.  

Rule 6: Use Your Sense Of Smell!  

Sounds a bit primitive, but it works! I cannot tell you how often I hear people say that the fish they ate didn’t smell too wholesome, but they ate it anyway- that might be a recipe for getting sick as fresh fish does not have any smell whatsoever! For over one hundred thousand years our sense of smell has kept us healthy by telling us when foods were not good to eat but today it is a sense that we almost ignore when it comes to food. That and the fact that most of our meats are wrapped in plastic- which does a first rate job of hiding the fact that the meat may be past its prime. When buying meat, chicken or fish, there should be no smell- none at all. Any odor is a sign of bacteria proliferation and you need to not buy it, not cook it and not eat it! For prepared foods (especially at restaurants) if your protein foods have a strange odor, don’t be afraid to send it back. It is your right as a consumer and don’t take the risk of eating it because the potential downsides really aren’t worth it.  

If the food is supposed to be served hot and is only lukewarm when you get it, or hot on the outside, but only warm on the inside, then send it back as well. It might sound like you are being a pain, but the reality is that you need to look out for your health, and if you are paying for food, it should be food that is safe to eat. Unfortunately foods don’t have to smell badly to make you sick, so it isn’t a be all and end all proposition that because there is no smell that all is well. There are two different types of bacteria: pathogenic bacteria, the kind that cause foodborne illness, and spoilage bacteria, the kind of bacteria that cause foods to deteriorate and develop unpleasant odors, tastes, and textures.  

Pathogenic bacteria can grow rapidly in the “Danger Zone,” the temperature range between 40 and 140 °F, but they do not generally affect the taste, smell, or appearance of a food. In other words, one cannot tell that a pathogen is present.  

On the other hand, spoilage bacteria can grow at low temperatures, such as in the refrigerator. Eventually they cause food to develop off or bad tastes and smells. Most people would not choose to eat spoiled food, but if they did, they probably would not get sick. It comes down to an issue of quality versus safety. I hope these tips help you stay safe and I wish everyone a happy summer! 

Kevin Richardson is the creator of Naturally Intense High Intensity Training 10 Minute Workouts and one of the most sought after personal trainers in New York City. Get a copy of his free weight loss ebook here.