In late Feb 2015, the USDA released its updated Dietary Guidelines for Americans. These are based on updated evidence, which in nutrition changes very quickly (many new studies published monthly).
Here’s a quick summary of their recommendations related to food intake. I’m covering only a quick handful of these guidelines for our discussion today.
This is a quick & easy staple in our house. It might seem a bit surprising that it doesn’t have the USUAL ingredients people associate with heart health. Quite honestly, that’s because most people today misunderstand what is truly healthy for the heart (including many health practitioners). Also, keep in mind that this recipe was not sponsored by an oat company, or a fish-farm, or a vegetable oil company, and therefore it’s completely unbiased!
Today I’m going to let you in on a little secret. Although, it’s not that little & it’s actually all over the internet, so it’s not a secret either!
I’m talking about BONE BROTH. This is NOT some soup companies flavored cubes or dried out package that we add boiling water to. NO WAY! This is the REAL DEAL. Extremely nutritious & absolutely delicious!
In a recent post I discussed the Real Danger in Diet (part 1) was SUGAR.
Today, I will briefly touch on the other Real Danger in Diet (part 2) which is: GRAINS.
The bottom line is that grains contain highly addictive compounds and most are milled (i.e. ground into very fine powders) & pressed into shapes, etc… all of which causes them to become very highly refined carbohydrates.
Recently the Obesity Society released results about intake patterns in the US and the following article was written about that.
It’s nice that it’s finally being acknowledged that the increase in sugar consumption has happened over the last 30 years!! Actually, it’s been increasing for much longer than that.
Our clocks were turned back and with that, a large number of people began to feel more down now that this shift has occurred. Often, we refer to this feeling as the “winter blues”. Some people will feel down for the duration of the shorter winter days, and then brighten again in the longer summer days, while others are much more negatively affected by the time change.
Whenever I talk to people about changing their lifestyles, one of the most common (mis)beliefs and objections out there is that their genes are determining their current health or body composition status. And that there is nothing that can be done, because it’s "meant to be!"
To this I have to blow the BS horn, because while Genes provide the assembly line for our proteins, which are part of every important structure in the human body (i.e. cell components, enzymes, hormones, tissues, organs, etc…), however, it’s our consistent lifestyle habits that ultimately determine which genes express & how they express. This concept is known as Epigenetics and refers to all changes to gene expression in which certain regions of genes are turned on or off in response to environmental cues including nutrition, exercise, sleep, smoking, pollution, etc…
I want to take some time to discuss with you the topic of longevity & health specifically through one of the most relevant biomarkers/predictors of longevity (length of life) in the form of Telomere length (TL). Please bear with me here, this is a complex topic & I am doing my best to avoid my Geek genetics & totally geek out on this topic, and therefore I will be skimming over some of the specific details.
"Eat breakfast, because it's the most important meal of the day." How many times have you heard that one! This is a belief & mantra that has dominated the last 50 years of media, medical & nutrition education & tips for fat loss. I mean the good people of the cereal grains companies spent billions to relay this message to us, so it must be truth-filled & high-minded! RIGHT? DEAD WRONG!
How's that working out for us? Specifically, how is eating 3 squares + snacks daily working for our weight & fat management as well as our health, longevity & performance? If you are taking the time to read this, I suspect you already know the answer! HORRIBLY.