Recently I've noticed friends and co-workers snacking on energy bars (Clif Bars, Odwalla Bars, etc.) and other energy foods as well as drinking sports drinks like Gatorade and Powerade during the day. While arguably better than candy bars and soda (though not by much in some cases) there's a hidden danger to this kind of snacking. Even when they're watching the saturated fat, hydrogenated oils and cheap sweeteners (e.g., corn syrup), they may not realize that these foods and drinks are specifically designed to be "calorie dense" -- precisely what you don't want when you're sitting at a desk most of the day. Your typical energy bar has somewhere around 250 calories. Compare that to your average "granola" bar and you'll see that you're taking in roughly twice the calories.
Caloric density is the measure of calories per gram of a food. The purpose of energy bars and drinks, as their name should imply, is to supply extra energy before and during exercise. "Recovery" foods are designed to supply extra protein and carbs immediately after exercise. Neither are meant to be consumed as snacks, though you can be sure manufacturers won't go out of their way to prevent people from eating more than they should.
In simple terms, athletes should eat calorie dense foods just before and during exercise (during exercise only if the activity is expected to take more than 2 hours -- otherwise it's counter-productive to eat since it won't be metabolized quickly enough to help). After exercise you should immediately consume recovery foods (high protein and carbs) before returning to low caloric density foods.
What, you might ask, are low caloric density foods? Generally speaking, foods from the world of plants (fruits, vegetables, grains, etc.) have low caloric densities and foods from the animal world have high caloric densities. For instance, an apple has a caloric density of 0.59 (calories per gram). A carrot -- 0.44. Grains are often even lower in caloric density. Brown rice, for example, has a caloric density of just 1.2 calories per gram. Contrast this with pork chops (2.28) or rib roast (3.31) and you get the picture.
But there's another very important phenomenon to note. Caloric density rises nearly exponentially when foods become heavily processed. Take corn, for example. Fresh corn has a caloric density under 1 calorie per gram, but processed corn, in the form of corn bread rises above 4 and corn chips weigh in at a whopping 5.5.
And finally, looking at the caloric density of an energy bar reveals why they're problematic as snacks. Most bars, by my calculations, have a caloric density of 3.5 or higher. Compare this again to fruits, vegetables and whole grains and you quickly see why snacking on energy dense foods is not your best approach.
An important related topic I'll address is a future post is the glycemic index of foods. The glycemic index (or GI) ranks carbohydrates according to their affect on blood glucose levels. Foods lower on the GI cause a less pronounced and more gradual effect on blood sugar levels, while higher GI foods cause rapid spikes. As with calorie dense foods, there are times when high GI foods are called for, and I'll discuss that soon!
Monday, March 31, 2008
Thursday, March 27, 2008
Not All Sweeteners Created Equal
Over the past couple of years particularly I've learned more about healthier kinds of sweeteners. Just like there are good and bad fats, proteins and carbohydrates, not all sweeteners are created equal. And just to be clear from the start, I'd recommend never using Equal (or Splenda, or any other chemically engineered sugar substitute). This post is decidedly NOT about sugar substitutes but rather about healthy, natural sweeteners. Not only are popular sugar substitutes linked to a variety of serious health concerns in lab animals (including various forms of cancer and memory loss) but they're thought now to be associated with obesity because they may actually cause users to crave "real" sweetness and sugary foods.
Natural sweeteners like honey, maple syrup, barley malt and (my favorites) agave and brown rice syrup, are unrefined or only nominally refined, helping them retain more nutritional value and, just as importantly, taking your body longer to metabolize (which helps you avoid blood sugar spikes and plunges). Overly refined sugars (like standard table sugar and corn syrups) are metabolized very quickly, and when your body has a sharp influx of calories it can't immediately use, it's stored as fat. Table sugar, which is made from sugar cane or sugar beets that have been chemically processed or refined, contain more than 99% sucrose, leaving almost no nutrients or fiber original to these plants. Even so called "raw" or turbinado sugar is more than 96% sucrose. By choosing less refined sugars -- and less refined carbohydrates, like whole wheat and grainy breads, for instance -- your body has time to break down and use the calories. I've also found that over time you develop a real craving for the fuller flavor of some of these sweeteners.
That said, not all of them are perfect substitutes for each kind of food or drink you typically want to sweeten. So, here are some of my thoughts on a few of the sweeteners I really like, and why they're better for you.
Honey
Honey is one of nature's true wonders. Natural honey is only nominally processed to remove beeswax, honeycomb and other natural solids. Look for honey produced locally, because when bees collect nectar from local flowers they can help provide some additional immune system benefits against local allergens. Honey has also been proven to be more effective for sore throats than supposedly medicinal cough syrups and drops. It dissolves well and can be used for baking, spreading or mixing into liquids. It tastes better to me in tea than in coffee, but if you're at the cafe and don't have a better alternative, a little honey and a little table sugar is better than all sugar. It's also great on hot or cold cereals.
Brown Rice Syrup
Speaking of cereal, my favorite additive by a longshot is brown rice syrup. If you're an athlete you've no doubt seen the ingredient in energy gels and bars. One property that makes it so remarkable is that it actually contains protein (the largest amount found in any sweetener) along with complex carbohydrates. This makes it excellent for quick acting but slower burning and longer lasting energy. It has a rich, nutty butterscotch flavor and is thick (like molasses). It's made by cooking brown rice for a very long time to extract its sugars. I'm not a baker but apparently it's excellent for baking. It's about half as sweet as equal portions of table sugar but very satisfying. It's not as effective in tea or coffee though it does dissolve in hot liquids. Try it on oatmeal or cold cereal and you won't go back to sugar.
Agave Nectar
This is a fantastically sweet liquid sweetener made from the nectar of wild agave plants (a plant in the succulent family, like cacti). It's slightly less viscous than honey, making it dissolve remarkably well in drinks (even cold ones) and it has a milder more neutral taste (especially the lighter grades) so it doesn't influence the flavor like many other sweeteners. It has a relatively low glycemic index due to its higher proportion of fructose and lower levels of glucose, which means it doesn't cause as large a spike in blood sugar levels. It also has a long shelf life and won't crystallize like honey will over time. It can be used in cooking or baking, and because it's about 40% sweeter than table sugar you don't need to use as much of it. If you drink coffee or tea with any regularity you'll definitely want to try this healthier (and sweeter!) alternative.
Stevia
Stevia (also known as sweetleaf or sugarleaf) is a fascinating sweetener. It's made from a perennial plant grown in South America (particularly Paraguay, Brazil and Argentina) where it's been used for hundreds of years. Remarkably, while it's approximately 30 to 300 times sweeter than sugar it has no calories. As such it's become is attractive as a natural sweetener to diabetics. It's sweetening effect doesn't seem as "satisfying" (at least to me) across all uses as some other sweeteners. It's best application, in my opinion, is in teas. If you drink tea with sugar or honey you should try Stevia since you could drink it all day with no calories. It comes in both powder and liquid form, both which work quite well, though the liquid form should be refigerated. At home, a small bottle of liquid Stevia in the fridge is indespensible. At work the powder form may be more convenient. It's most easily found in health food stores and co-ops since until recently it could be sold only as a "dietary supplement" (there's not enough space in this post to explain the interesting history and politics regarding why). When you look for it you may be surprised by how "expensive" it seems. The price tag, however, is very deceiving since you need literally 1-2 drops per cup of tea or a small fraction of a teaspoon.
There are a number of other natural sweeteners that provide healthier alternatives to table sugar, corn sweeteners or chemically dubious sugar substitutes, but these are my top four. Hopefully you'll find an alternative here you like, or, like me, you'll use them all in different circumstances.
Other sweeteners to consider: Barley malt, date sugar.
Natural sweeteners like honey, maple syrup, barley malt and (my favorites) agave and brown rice syrup, are unrefined or only nominally refined, helping them retain more nutritional value and, just as importantly, taking your body longer to metabolize (which helps you avoid blood sugar spikes and plunges). Overly refined sugars (like standard table sugar and corn syrups) are metabolized very quickly, and when your body has a sharp influx of calories it can't immediately use, it's stored as fat. Table sugar, which is made from sugar cane or sugar beets that have been chemically processed or refined, contain more than 99% sucrose, leaving almost no nutrients or fiber original to these plants. Even so called "raw" or turbinado sugar is more than 96% sucrose. By choosing less refined sugars -- and less refined carbohydrates, like whole wheat and grainy breads, for instance -- your body has time to break down and use the calories. I've also found that over time you develop a real craving for the fuller flavor of some of these sweeteners.
That said, not all of them are perfect substitutes for each kind of food or drink you typically want to sweeten. So, here are some of my thoughts on a few of the sweeteners I really like, and why they're better for you.
Honey
Honey is one of nature's true wonders. Natural honey is only nominally processed to remove beeswax, honeycomb and other natural solids. Look for honey produced locally, because when bees collect nectar from local flowers they can help provide some additional immune system benefits against local allergens. Honey has also been proven to be more effective for sore throats than supposedly medicinal cough syrups and drops. It dissolves well and can be used for baking, spreading or mixing into liquids. It tastes better to me in tea than in coffee, but if you're at the cafe and don't have a better alternative, a little honey and a little table sugar is better than all sugar. It's also great on hot or cold cereals.
Brown Rice Syrup
Speaking of cereal, my favorite additive by a longshot is brown rice syrup. If you're an athlete you've no doubt seen the ingredient in energy gels and bars. One property that makes it so remarkable is that it actually contains protein (the largest amount found in any sweetener) along with complex carbohydrates. This makes it excellent for quick acting but slower burning and longer lasting energy. It has a rich, nutty butterscotch flavor and is thick (like molasses). It's made by cooking brown rice for a very long time to extract its sugars. I'm not a baker but apparently it's excellent for baking. It's about half as sweet as equal portions of table sugar but very satisfying. It's not as effective in tea or coffee though it does dissolve in hot liquids. Try it on oatmeal or cold cereal and you won't go back to sugar.
Agave Nectar
This is a fantastically sweet liquid sweetener made from the nectar of wild agave plants (a plant in the succulent family, like cacti). It's slightly less viscous than honey, making it dissolve remarkably well in drinks (even cold ones) and it has a milder more neutral taste (especially the lighter grades) so it doesn't influence the flavor like many other sweeteners. It has a relatively low glycemic index due to its higher proportion of fructose and lower levels of glucose, which means it doesn't cause as large a spike in blood sugar levels. It also has a long shelf life and won't crystallize like honey will over time. It can be used in cooking or baking, and because it's about 40% sweeter than table sugar you don't need to use as much of it. If you drink coffee or tea with any regularity you'll definitely want to try this healthier (and sweeter!) alternative.
Stevia
Stevia (also known as sweetleaf or sugarleaf) is a fascinating sweetener. It's made from a perennial plant grown in South America (particularly Paraguay, Brazil and Argentina) where it's been used for hundreds of years. Remarkably, while it's approximately 30 to 300 times sweeter than sugar it has no calories. As such it's become is attractive as a natural sweetener to diabetics. It's sweetening effect doesn't seem as "satisfying" (at least to me) across all uses as some other sweeteners. It's best application, in my opinion, is in teas. If you drink tea with sugar or honey you should try Stevia since you could drink it all day with no calories. It comes in both powder and liquid form, both which work quite well, though the liquid form should be refigerated. At home, a small bottle of liquid Stevia in the fridge is indespensible. At work the powder form may be more convenient. It's most easily found in health food stores and co-ops since until recently it could be sold only as a "dietary supplement" (there's not enough space in this post to explain the interesting history and politics regarding why). When you look for it you may be surprised by how "expensive" it seems. The price tag, however, is very deceiving since you need literally 1-2 drops per cup of tea or a small fraction of a teaspoon.
There are a number of other natural sweeteners that provide healthier alternatives to table sugar, corn sweeteners or chemically dubious sugar substitutes, but these are my top four. Hopefully you'll find an alternative here you like, or, like me, you'll use them all in different circumstances.
Other sweeteners to consider: Barley malt, date sugar.
Friday, March 21, 2008
Simple Seven-Point Nutrition Plan
A few years ago I my brother asked me how I had succeeded in losing all the weight (and more) I had put on following a serious sports injury, so I created a document for him summarizing the basic elements of my "nutrition plan." I've since shared with several other friends and acquaintances, most of whom have had some success with it. I call it a nutrition plan and NOT a diet because it's more of a philosophy or approach to eating. I based it on a number of books and articles I'd read during my recovery. The primary source was Eat, Drink, and Be Healthy: The Harvard Medical School Guide to Healthy Eating, by Walter C. Willett, M.D., which I highly recommend. Of course, the other half of the caloric equation is the "fitness plan" (more on that later) since weight management is all about calories in versus calories out. Enjoy! - FJM
1. Cut out saturated fat!
2. Have a nutritious, low-fat breakfast and lunch!
This should be much easier to do during the week because you're more or less captive at work. You'll save a lot of money by not going out to eat, even if you buy relatively expensive nutritious food at the supermarket – you can buy a prepared entree at the supermarket for $3-4, while lunch just about anywhere will cost you at least $10. Breakfast at work: whole grain cereal, small amount of honey, skim/soy/oat milk. For lunch: Look for entrees that are low in saturated fat. There are some excellent Asian stir frys and I like Amy's brand burritos. Humous and pita is excellent. The hardest thing to do at work will be avoiding the donuts, bagels and other treats co-workers bring in. Try to politely decline. You can always sit with them if they're taking a social break and have a cup of tea or coffee (without cream, of course!).
3. Have healthy snacks accessible at all times!
If you don't stock up on healthy snacks, you'll eat junk when it's available at the office. Stock up on fruit (apples, bananas, grapefruit – I keep a grapefruit knife at work), dried fruit, low fat trail mix, and veggies. If you can buy several vegetables you like on the weekend, you can cut them up and keep a container at work. Take an hour and walk through Whole Foods or your local co-op looking for snacks that are low in saturated fat and reasonably low in calories. This can be a lot of fun and can get you excited about starting a new plan, since you'll get to try lots of new, healthy foods. Don't be afraid to spend a good chunk of money initially – it will save you a lot in the long run, since you'll eventually be eating less and eating out for lunch much less. Be careful, however, not to take this as a license to snack all day long. A few small snacks during the day will help level out your metabolism and can help you eat less during your meals.
4. Always eat a good portion of vegetables and/or fruit with dinner, and never serve yourself more of your entree before finishing them!
In fact, try to get in the habit of eating seconds of fruits or vegetables before you have more of any entree. Try to pause for a few minutes before serving yourself seconds to see if you really need more food. One thing you can try for the first few months is to have a large glass of water and a few nuts (almonds, cashews, or other high-protein nuts) just before your meal. The protein will give you a fuller feeling and help you eat less for dinner. Regarding entrees, I think you know that we gave up red meat a few years ago (for a variety of reasons we can discuss later, including nutrition, safety and environmental). I'd recommend lean meats, like chicken and turkey, as well as fish and vegetable protein (tofu, beans, lentils, etc.).
5. Limit food intake after dinner, and particularly just before bed!
To kick-start your new nutrition plan and to see results quickly, try hard to take in zero fat after dinner. That means no ice cream or rich desserts. In fact, for the first two months I ate very little if anything after dinner and went to bed hungry. After this initial period you can reintroduce a small snack one, or ideally two, hours before you go to bed, with little to no saturated fat. I'll often have a piece of toast and jam (whole wheat bread with canola oil butter and low-sugar jam). If you're going to have beer or wine try to have one drink and make it once every three or four days if you can. For the first couple of months I'd try to limit yourself to one or two drinks on the weekend and none during the week, if you can't imagine cutting it out entirely for this short period.
6. Avoid corn syrup like the plague!
I strongly recommend you swear off for good soda of any kind. It's terrible for your teeth, it's very high in calories, and it uses highly refined sugars that do nothing good for you. It's been aptly called “liquid candy” by nutritionists. Diet soda has Nutrasweet or Aspartame – nasty stuff that's proven harmful to lab animals and is associated with memory loss. You should also be very careful about the kinds of fruit juices you buy. Most of the offerings from major brands (Ocean Spray, Dole, etc.) are going to be loaded with corn syrup. Buy 100% juice whenever possible. It's considerably more expensive but very worth it. The other varieties are cheap because they use cheap ingredients and minimize the amount or real fruit juice in them. Also very important: Get in the habit of mixing your juice half and half with water. It will take only a short while to adjust to this (after some time, straight fruit juice will taste way too strong). Mixing it with sparkling mineral water makes it more enjoyable. Consider this: It's actually cheaper to buy relatively expensive mineral water and 100% juice and mix them half and half than to buy regular juice with corn syrup, and it's much better for you. If you can stomach paying the price, buy organic juice. Non-organic juices are bathed in pesticides. This is not so important for weight management but for general health.
7. After exercise, try to take in a large amount of protein and little to no fat!
I recommend skim milk with a healthy brand of whey protein powder. The flavored protein powder mixed with cold milk makes a nice shake, particularly if you blend it in a mixer with crushed ice. However, it's important to get a significant amount of protein (15-20 grams) within about 30 minutes of hard exercise. Otherwise your muscles shut down the protein intake process. Also, try if possible to go to bed without eating additional food if your exercise takes place in the evening. This is very helpful because your metabolism stays at a very high level after exercise (kind of like a car's cooling fan after a long trip!) and you burn calories at a much higher rate for several hours.
Saturday, March 15, 2008
Why I Bike
I bike because it makes me feel good.
I bike because it’s good for my health.
I bike because it’s good for the earth.
I bike because it makes me feel more connected to my community.
I bike because it relieves stress.
I bike because it’s more efficient than walking.
I bike because it’s more efficient than riding in a train, truck, airplane, boat, automobile, or motorcycle (in calories expended per pound per mile).
I bike because bikes are not the leading killer of Americans 2 to 24 years old (cars are).
I bike because I can; because I’m fortunate enough to have my health and because biking will allow me to keep it.
Statistics quoted from Seven Wonders for a Cool Planet, by Eric Soernsen.
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