When To Shovel It In

Today, my coach put the hammer down.  He watched me in my last set of squats, and told me bluntly something I already knew in the back of my head:

"Seth, your form looks great.  Your speed is good, your depth is great, and as far as technique goes everything is fine.  But there needs to be about 50kg more on that bar, and the only way that's going to happen is YOU HAVE TO EAT MORE!"

(imagine all that with a thick spanish accent, even though he's like half Chilean and half eastern European.)

Now, I was repping 110kg.  That's about 245lbs, and I was squatting it so deep my butt was basically touching the ground.  My max is around 140kg, or 310lbs, to the same depth.  For skinny little me, that's not bad, and others might be happy with those numbers.  But when it comes down to it, I really should be cleaning 110, easily.  My leg strength is lacking, and in all honesty it's really ticking me off.

Squats and food go hand in hand.  When people Olympic lifters diet down, their squat is usually the first thing to go.  Then the clean, and finally the snatch.  The more leg dominant the movement, the more it will suffer from calorie cutting.  I've been stuck at around 163lbs of body weight, and I knew I needed to bump up my calories (from 3200), but hearing it so aggressively from my coach put me in high gear.  I shoveled down about 4 grand today, and will try to hit close to that with each successive training day.

But enough about me.  How can I relate this back to you?  Well, I'd like to let you in on the little hints your body might be giving you that it's about time to increase caloric intake.  They're pretty easy to spot, but not necessarily isolate as a diet issue.  And let me tell you, I experienced ALL of them, without any real clue as to why for the longest time.  DON'T make the same mistake I did:

Constant Fatigue (despite adequate sleep):  Sure, this could be a bunch of things.  But if you know you're getting AT LEAST 8 hours per night, are healthy without disease, and haven't changed much in your training recently, you can probably guess that your body is running on fumes.  Increase caloric intake by a few hundred calories, and see where that takes you.  I can almost guarantee you'll INSTANTLY feel better.

Strength Decrease:  If your lifts aren't going up  (and again, you know that other factors aren't to blame), it's time to put a little more food on your plate.  Don't be afraid of another sweet potato, or another helping of chicken and rice.  You'll thank yourself for it when the very next day your bench feels better than ever.

Injuries Won't Heal:  OK, this one could be for several reasons, and you shouldn't immediately attribute it to malnutrition. That being said though, eating too little will definitely not aid in healing.  It's very likely that a muscle tear, strain, or general aches and pains will get worse the more undernourished you are.  I noticed recently I've been having more and more strange pains in my legs that were never there before and appeared for no apparent reason.  Every day I've increased caloric intake, they've been barely noticeable.  I'm not sure what the details are on this one, but running low on food can show itself in strange places.

ALWAYS HUNGRY:  Well this one seems obvious, however many people fail to eat more even when their body is screaming for more food.  Listen, if you're getting a clean diet of complex carbs, lean proteins, and healthy fats, and are still hungry at the end of the day, don't be afraid to eat more.  If your food is nothing but quality, then your hunger pangs are definitely not false/fake.  Feed your body when you need to.  It's as simple as that.

Name Calling:  Yeah...I'm constantly getting called "skinny" by my coach.  Pretty obvious incentive to eat more.

Eating more can be daunting, but like I've said before, as long as you're eating clean, and training hard as hell, you will NOT be disappointed with the results.  Your body won't be able to afford to put on much weight as fat, and the little that does show up will live in the shadow of massive muscles.  I can't wait for that day, believe me.

Good Luck!

Healthy Popcorn: Easy And Delicious!

Okay, come on now, who doesn't love a nice big tub of popcorn when watching a good movie, or at the state fair, or even the amusement park?  Those crunchy, buttery kernels just seem to hit the spot, and boy is it fun to dig right in.  Now I hate to say it, but unfortunately that over-buttered heaven in a cardboard container isn't the healthiest option when it comes to eating out, and one small container can have over 600 calories!  Not to mention you're getting a heaping load of trans fats and saturated fats.  It's too bad really, because that stuff is so tasty!  If only there was a way to get some delicious popcorn without all the blatant violations of health code.

Well, there's good news.  Popcorn can EASILY be turned into an extremely healthy snack.  Yes, that's right, it's a very easy task to convert that buttery, artery clogging corn dripping with butter into a delicious, nutritious snack for movie night, game night, or even a mid-day snack.  In fact, popcorn is actually a whole grain, and therefore in its natural form is already quite good for you.  Let's figure out how we'd go about optimizing this!

First off, you need to take a step away from the microwave.  Yes, I know it's hard, but listen for a second.  That microwave popcorn, while not horrible, still has all sorts of oils and strange chemical butters sprayed all over the kernels to make them tasty and addictive, hence why the stuff sells so well.  In general, microwave popcorn isn't too good for you.  

There ARE a few "healthier" options when it comes to microwave popcorn, and many companies now sell 100 calorie popcorn bags.  If nothing else, you can at least get a well portioned movie snack that won't push you over your caloric limits for the day.  

But there's a better way, and no I promise you I'm not just full of hot air.  However, this method sure is!  Remember air popped popcorn?  It was all the rage a while ago, when popcorn was still being widely introduced to the masses.  You buy the kernels, stick them in an air popper, but a bowl under the output spout, and watch as the little fluffy puffs come flowing out of the noisy little machine.  Surprisingly, this is still the healthiest way to cook popcorn, because you can buy popcorn kernels with NO ADDITIVES.  That's right, they're raw popcorn kernels, no butter, no salt, no trans fat, just little pieces of white heaven in the making.  

How does it compare to the buttered up stuff calorie-wise?  In one cup of air popped popcorn there are only 31 calories!  Not bad, not bad at all.  There's also no sugar, and no fat.  Just gets better and better, doesn't it?

Now I know what you're thinking:  "I couldn't eat that, that stuff is wayyy too bland!" 

This is where a little bit of creativity goes a long way.  Air popped popcorn is in essence a blank canvas.  It's easy to make your own healthy recipes filled with all the nutrients you desire and within your calorie requirements.  And you can make the stuff to YOUR taste!  Awesome!

And what would this article be without some recipe suggestions?  Here are some of the better air-popped popcorn recipe ideas I've run across:

Cinnamon and Splenda:  It's as simple as it sounds, sprinkle cinnamon on your freshly popped popcorn, add a little Splenda, Truvia, or other zero calorie sweetener, and mix it all up.  It'll taste fantastic and keep you slim and trim.

Sea Salt:  Though I'm not one for huge sodium consumption, if YOU'RE in control of how much salt you're adding it's much easier to keep the doses lower.  Add a little sea salt to your popcorn, and enjoy!

Flavored sprays:  There are many low/zero calorie sprays sold out there in grocery stores now, including butter, olive oil, and garlic.  These can add a lot of taste with extremely little effect on overall calories, and are much better than the nasty oils used in many popcorns.  Remember though, moderation!

Spice it up:  I LOVE SPICY THINGS.  Adding chili pepper to popcorn is an awesome idea, especially if you want a little kick in your snack.  You can add other spices like curry powder as well if you really want to bring some flavor into those kernels.

Grated Cheese:  This one's easy! Just grate a little cheese over top of your warm popcorn and you'll get a better, more wholesome cheesy flavor than that nasty oiled up microwave stuff.  It'll provide you with a lot more nutrients as well!

Popcorn doesn't have to be loaded with nasty stuff, and it doesn't have to be unhealthy.  It can be quite good for you, and still taste better than you can imagine.  Try it out!  Get creative!  Air poppers are cheap and bulk bags of kernels won't break the bank either.  Have some fun on your next movie night, and show the family what popcorn should REALLY taste like.

Be imaginative, think healthy, and as always, GOOD LUCK!

MaraNatha Almond Butter *Review*

Time for another review, and surprise surprise, it's another nut butter!  This one's a little different than my previous favorites, and that's mainly because it isn't made with peanuts!  That's right, we're going with something a little more exotic.....Almond Butter!  Ever heard of it?  I'm sure quite a few of you have, and I'm pleased to say that it's available at most grocery and health stores.  One brand which easily stands above the rest, at least as far as almond butters go, is MaraNatha, and their no-stir natural almond butter.  I love this stuff, and please allow me to explain why.

First of all, did you know that almonds themselves actually have a slightly better health profile than peanuts?  That's right, and unlike peanuts, they're actually a nut (peanuts are classified as legumes).  Per serving, almonds generally have more unsaturated fat than peanuts, less saturated fat, and more fiber.  Not to mention they're probably one of the best tasting nuts on the market (especially when they're smoked...yummy.)  All that means natural almond butter has the potential to be even healthier than natural peanut butter, at least to a small degree.

A word to the wise, don't dig into a jar of almond butter believing it will taste like peanut butter, it DOESN'T.  It's a unique taste, but an INCREDIBLY delicious one.  And boy does MaraNatha hit it on the spot, their blend is perfect for just the right amount of taste while keeping good consistency AND all the natural benefits of almonds.  Honestly, when you first try this stuff, make sure you've built up some good self control, because I honestly doubt you'll find it too easy to stop spooning that creamy goodness into your mouth after just one bite.

What if you're a chunky person?  Well I'd suggest the treadmill, and then the dumbbells.....oh god I'm hilarious. But all jokes aside, don't fear, I was extremely pleased to find that MaraNatha has both creamy and chunky varieties of their almond butter, so whichever you prefer you're guaranteed to be quite satisfied.  I have to lean toward the chunky stuff myself, it's nice to have a soft texture, but even better when it's interrupted by that beautiful crunch of a little piece of almond.

Because I'm never one to just blindly tell people to buy a product, let's look at the nutritional profile of MaraNatha's almond butter just to make sure what we're buying is as good as they say.

If that picture's slightly hard to read, I'll spell out the nutrition facts for you:

Serving Size: 2 Tbsp
Calories:190 (150 from fat)
Total Fat: 17 g (2.5 g saturated, ZERO TRANS FAT)
No Cholesterol
Sodium: 65 mg
Total Carbs: 7 g
Fiber: 3 g
Sugars: 3g
Protein: 6 g


Ingredients: Dry roasted almonds, palm oil, organic unrefined cane sugar, sea salt

In general, that's a FANTASTIC nutritional profile.  And because it's natural, it has no hydrogenated oils which could cause trans fats to pop up.  Because this butter is a "no-stir" variety, it has a slight bit of palm oil added in an attempt to keep the almond oil from separating from the butter itself, but this is nothing to worry about compared to its hydrogenated counterparts.  It also has a slight bit of sugar added, which normally would be a turn-off for me, however at only 3 grams per two tablespoons, the amount must be miniscule, and therefore I'm willing to look past this little addition.  The ingredient list is still quite short and sweet, a MUST HAVE for any nut butter I'll buy, as well as any nut butter that's respectively healthy.

So where can you use this stuff?  ANYWHERE YOU WANT!  But seriously, wherever you use peanut butter, you can use almond butter instead.  Spread it on a slice of whole wheat  toast or WW bagel, or maybe put it in a nice warm bowl of oatmeal, or have a tablespoon in your post workout shake for some extra calories.  I actually always have a tablespoon of this stuff before bed to get a few more calories in and slow down my digestion in hopes to prevent overnight catabolism.  It's an extremely versatile food, and hey, nobody's going to yell at you for eating it plain either (as long as you do so in a somewhat sneaky way).


My overall rating:

Taste: 10/10 (THIS STUFF IS DELICIOUS)
Versatility: 10/10 (Use it anywhere and everywhere)
Nutritional profile: 9/10 (I like everything but that tiny bit of sugar)
Price:  7/10 (at $4.68 a jar, it may be in the cheaper range of almond butters, but peanut butter is still much cheaper)

There it is, a look at one of my favorite health products of all time, a tasty, savory sweet treat that can be used throughout your day to supply your body with healthy fats, a little protein, and a whole bunch of nutrients.  I STRONGLY suggest you try almond butter.  There are hundreds of almond butter addicts, some having converted from peanut butter (though you can't go wrong with either choice.)  Pick up some MaraNatha almond butter and enjoy, and don't be surprised if that glass jar is empty before you know it!

Are You Hungry? Are you Sure?

Hunger, without doubt, is one of the most primal feelings you've got.  If you're hungry, you KNOW it.  You may be tired, antsy, frustrated, salivating for no particular reason, and have that "empty" feeling in your midsection.  Is is past meal time?  Or are you just dying to eat some food, get rid of the discomfort, and get on with your life?  Or maybe you're not as confident with your "hunger senses" as you'd like to be, and therefore might be likely to ignore them in favor for a little more weight loss.  How can you know if you really need food right then and there?  How do you really know if you're hungry?

Well my friends, I like to trust my body, as should you.  In the end, the body knows what's best for it, even if we tend to misinterpret it at some point or another.  In fact, that's usually the problem with "fake hunger," which is that you've misinterpreted your body's signals as something other than their intended message.  It's easy to do, and while the body DOES know what's best for it, there's no doubt it can be a little vague sometimes.  I honestly believe that if one could somehow be be presented with real and fake hunger feelings at the same time, and was told to choose the genuine feeling of need for food, it wouldn't be that hard to do. But because we only feel one of these hungers at a time, we sometimes forget, or don't pay attention to, the real stuff versus the fake stuff.  And this can be problematic, because there are a few times that your body can fake you out, especially when it comes to hunger:

When you're thirsty:  Sometimes your body jumbles up the signals between hunger and thirst.  It's a funny thing, but a lot of people actually eat something when they SHOULD just have a glass of water and be on their merry way.  Luckily, I believe this is the easiest fake hunger to reveal.  Have a glass of water, wait a few minutes, and if you're still hungry, then you most likely really DO need some food.  Simple stuff right?

When you're tired:  This one's pretty interesting.  You've got two major hormones in your body that control hunger, and fullness/satiety.  These hormones are called leptin and ghrelin.  Ghrelin stimulates appetite, and leptin sends the signal that you're full.  When you get tired, your levels of leptin actually decrease, and therefore your brain thinks your body needs fuel, when in reality it just needs sleep.  Usually you don't want to mess this one up.  At night, it's easy to identify the mix-up, especially if it's past your bedtime.  However if it's just a midday crash, you might get unnecessarily hungry.  Sure, you could probably use a little food to keep you going, but not as much as you might think.  That fatigue is playing a few tricks on you.  Have an apple, get up and walk around, and see if that helps.  Your hunger may mysteriously vanish.

When you're craving:  Now THIS one can be a hard feeling to identify.  Ever wanted a particular food so bad that it almost hurt?  Did you classify it as hunger and maybe get yourself a bit of whatever it is you wanted (maybe a slice of cake, pizza, etc.)?  Well, if you did, you succumbed to a craving.  Cravings and hunger are very different beasts, and usually come from different sources.  Hunger is physical.  It won't go away, and will only get worse and more uncomfortable with time.  It's important to feed your body nutritious foods when it really needs them.  However, cravings are emotional.  If you want a piece of cake really badly, you'll most likely think about it harder than anything else right then, but you won't actually be in physical pain.  But...god...wouldn't that cake taste good?  Yup, craving.

A good test for a craving is to think about another food.  If the feeling of desire is still there, then you're probably hungry.  If it has mysteriously vanished, then voila, it's a craving, and it's time to distract yourself.  Go for a walk, watch some TV, or my personal favorite, HIT THE GYM!  Cravings can intensify with strong emotions (ever eaten a tub of ice cream out of sadness?  Guess what -- you weren't hungry.)  Keep your emotions in check, your meals balanced, and more than likely your cravings will subside.

There are also a few other ways to quell cravings.  If you've recently been trying to "quit" desserts, you'll most likely get sugar cravings like mad.  These sugars, as you probably could guess, aren't good for you, and shouldn't be consumed.  However if those cravings just won't go away, have a piece of fruit.  The natural sugar in fruit is extremely good for you, and while you may initially think they won't do anything for you (I mean come on now, it's fruit, not chocolate cake), you might be surprised to find that after a banana, that cake isn't such a necessity.  Your body has gotten the sugar it thinks it needs.

The same things apply to fat.  If you're used to fatty foods, and have a craving for something loaded with sour cream or whole milk, have a few cashews, or almonds, and see if that helps.  I bet it will.

When you've eaten the wrong food:  There's a reason you're hungry an hour later after that burger and fries. Sure, you've temporarily put food in your belly, but guess what -- it's not anything close to resembling what your body actually needs as far as nutrients go.  And after your body figures that out (which it does rather quickly), it says to you "Wrong-o bud! You messed up.  Try again."  This obviously can be a bit of a problem, especially if you're trying to keep a cap on your calories.  But it's not an impossible situation to fix.  I would suggest having a small portion of lean meat, and a little unsaturated healthy fat.  Both of these foods are extremely satiating, and will probably end your hunger pangs for a longer duration.  Try some chicken and almonds, or tuna and a bit of natural peanut butter (not together of course!)  A hard boiled egg is also a GREAT snack.  The key is to keep the calories low and the macro-nutrient level high.

When you're bored:  It's pretty easy to eat when you've got nothing else to do.  EXTREMELY easy actually.  I bet you've done it many times.  I know I have.  There isn't much to avoiding this one, just keep yourself occupied 'til mealtime, and you'll be just fine.  You can also space your meals out so they hit more frequently, and you'll have a smaller amount of downtime between eating.

Now that's all well and good, and to know when your body isn't actually hungry is obviously a very useful tool.  But there are times when you ARE hungry that shouldn't ever be ignored, as they can be crucial opportunities to build your body into the magnificent sculpture you always wanted.  It is just as important to know when to eat as it is to know when not to.  Become the master of your hunger, and you'll become the master of your body in the process.

Eat Small, Frequent Meals:  I eat between 5-6 meals a day, the equivalent of about 500 calories a piece.  This is actually about a maintenence level for me, as it is with most males.  That 2000 calorie limit you hear so much about is really just an average put forth by the FDA, and may have no application to you whatsoever.  In general, most males should eat between 2200-2800 (and many can eat over 3k with no problem), and females are usually within 1200-1900 (and SHOULDN'T eat fewer than 1200 unless they want their metabolism to drop like a rock and put on fat.)  To keep your metabolism going strong and your body using nutrients effectively, eating more often is better.  Try 5 meals to start with:

-Breakfast
-Snack
-Lunch
-Snack/Dinner
-Dinner/Snack (These last two are interchangeable based on the timing between your meals.)

Get these meals timed right, and get the right amount of macro-nutrients, and you'll keep your hunger very well contained, and your body consistently and effectively fed.  It may take a few tries to get it right, but once you do, it's a really nice equilibrium.

Refuel after a workout:  Whether you've been cranking hard in the gym, or back from a long run, your body needs nourishment.  Generally right after a workout, your appetite will be supressed, but will return with fury in about an hour.  This hunger is VERY REAL, and should NOT be ignored.  You should never feel guilty about fulfilling this hunger (as long as you're doing so with healthy, nutrient dense foods), as your body needs these nutrients desperately to rebuild what you've broken down during the course of your workout.  You can rest assured too, because if you get this post-workout meal just right you can virtually guarantee that your body will only use this food for what it really needs, and won't be likely to store any as fat.  It's still possible to overreat here of course, but listen to your body, and when you're full, you should be good.

Again though, HEALTHY FOODS:  Lean protein, complex carbohydrates, healthy fats.

If you workout regularly, I would suggest a post-workout meal IMMEDIATELY after your workout ends.  This is usually in shake form for me (as for thousands of others,) but it doesn't have to be.  Get some protein in your body, as well as some carbs to refuel your glycogen stores.

Also, workouts can have lasting effects on hunger.  If I take a day off from the gym (hah!), I'm actually hungrier than my lifting days.  Sounds surprising right?  Well your body rebuilds when it rests, and it needs material to rebuild, so being very hungry on a rest day is not at all uncommon.  Embrace the hunger, eat to satisfy, and keep the foods healthy.  If you keep an eye on calories, nutrients, and frequency of meals, it's hard to go wrong.


So that's hunger for you.  Tricky, yet also brutally honest.  Don't fall for the tricks, but don't ignore its basic function, to tell you when you need food.  Hopefully this article has given you a few things to consider when it comes to eating, and if you've got any comments, personal experiences with hunger trends, or just feel compelled to share your life stories, by all means PLEASE COMMENT!

Eat healthy, learn to listen to your body, and as always, good luck!

References:
http://www.sheerbalance.com/nutrition/4-reasons-you-think-you-are-hungry-when-you-arent/
http://www.wikihow.com/Know-You're-Hungry-(and-Avoid-Eating-when-You're-Not)

"Dark Chocolate Dreams" Peanut Butter *Review*

I for one love my peanut butter.  I don't eat much of it, usually around tablespoon before bedtime for all the healthy fats, which slow my digestion and prevent catabolism overnight.  I swear, that's why I do it, not because it tastes ABSOLUTELY DELICIOUS (which it does.)  In the last year I've switched entirely to natural peanut butter, and I must say that the transition hasn't been hard at all.  Sure, natural peanut butter may not have the sweetness of the normal stuff, but after a few days of eating it you definitely DON'T miss the sugar.  And I'm serious about that. I had a little bit of normal skippy the other day and it almost made me stick my tongue out it was so artificial tasting.  Once you go natural, you never go back.

Today I'm here to pay my respects to a peanut butter a step above the rest.  Its name?

"Dark Chocolate Dreams" by Peanut Butter & Co.

Oh god, is this stuff amazing.  It is the ultimate combination of two fantastic tastes:  Dark chocolate, and natural peanut butter.  Once this stuff hits your tongue you'll literally be taken back in awe, and I'm really not joking.  And to top it all off, this stuff is natural!  AWESOME!!!

Dark Chocolate Dreams is a no-stir natural peanut butter, which while some may argue makes it a "false" natural peanut butter, I'd like to voice my rebuttal by saying the package lies about it being completely no-stir, for the oil WILL separate if you let it sit for a while.  Yes, there are a few more ingredients than just peanuts (like cocoa for starters...mmmmm...), so I will concede and say this peanut butter is "semi-natural."  But you know what this peanut butter doesn't have??

IT HAS NO HYDROGENATED OILS OR HIGH FRUCTOSE CORN SYRUP!


That is truly amazing.  That means that this stuff really has zero trans fat (peanut butter is famous for trans fat, which is the ultimate killer when it comes to unhealthy things), and also has no high fructose corn syrup (which your body almost ALWAYS stores as fat because of its chemical composition.)  So is this peanut butter healthy?  Hey, it fits into my diet no problem, and that's saying something.  And believe me, it's a LOT better than plain ol' Jif.

Here is the nutritional information for Dark Chocolate Dreams peanut butter:

Peanut Butter and Co. definitely has my future business.  They also have a few other fantastic flavors I'd like to try, like Crunch Time, White Chocolate Wonderful, Mighty Maple, The Heat is On, and Cinnamon Raisin Swirl.  Want a change from your boring ol' peanut butter?  Head to the store and pick up some of PB&Co.'s product right now, I would definitely recommend Dark Chocolate Dreams.  Overall rating?  9.5/10 (cause nothing's perfect, but this is darn close.)

See?  Dieting can be fun! Tasty too...=]

GOOD LUCK!!!

Food Worship #9: Olives

So which do you like, black or green?  Personally, I hated both until a few years ago when I basically taught myself to like them.  Now the taste of an olive, black OR green makes my mouth water.  These little guys are taaaaassty.  And they're a great addition to any sort of salad, healthy pizza, meat topping, or a great stand-alone snack!  They're a great source of important macro and micro nutrients, and I would suggest trying a few the next time you get a chance.

But honestly, what the heck's the difference between black and green olives?  Some people will swear by one, but despise the other (my mother falls into this category, but I can't remember which one she loves and which one she hates.  You like the green ones, right mom?)  In fact the only difference between black and green olives is the time at which they're picked relative to their ripeness!  Green olives are picked before they're ripe, and black olives are picked after.  Pretty simple eh?  Sure there are many more variations of olives, like all those yummy greek ones, but for now lets just focus on the commonly seen black and green ones.



Now olives are actually pretty inedible in their raw form, so they're soaked in either water, brine, oil, or some special mixture of the three.  Because the green olive isn't quite as ripe at the time of eating, they're usually firmer and more bitter than the very soft black olive.  Both olives are quite healthy, and here are the major health benefits you'll receive by consumption of these delectable little morsels:

Healthy Fats:  That's right, olives are LOADED with healthy unsaturated fats which do you tons of good.  To be specific, almost all the fat (80-85% of the calories in the olive itself) is monounsaturated, and comes from a fatty acid called oleic acid.  These fatty acids strongly decrease the risk of cardiovascular disease, and also help to decrease LDL cholesterol.  I think we've learned by now that fat doesn't make you fat, and that this monounsaturated fat will do you nothing but good in the long run.  Plus it smooths out the texture of olives to a point where they seem to just melt in your mouth.  YUMMY.

Antioxidants:  Olives have so many phytonutrients and antioxidants it's pretty darn astounding.  To throw a few scientific names at you, olives are extremely rich is flavanols, terpenes, simple phenols, anthocyanidins, and many more.  All you need to know is that most of these fancy name phytonutrients help to protect your cells from oxidation damage from free radicals, which is a BIG DEAL.  Olives also have a nifty little phytonutrient called oleuropein, which is only found in olives.  Oleyropein is another very strong antioxidant, and because it doesn't come from other sources you'd do well to get some olives (or at least some olive oil) in your diet.

Vitamins:  Olives have quite a bit of vitamin E, another antioxidant that also keeps blood vessels from constricting.  They're also rich in vitamin A, which is not only ANOTHER antioxidant but helps to keep teeth and skin healthy.  Vitamins B-1 through B-6, and vitamin K can also be found in olives.


Minerals- Olives have about 25% of your daily iron, and about 17% of your daily recommended zinc, in every cup.  Copper, selenium, phosphorus, and potassium are also found in olives, all minerals vital to your long term health.

All these health benefits are available in ALL olives, black or green.

Nutritional Information:  

Nutrition Facts
Serving Size 1 10 small serving
Amount Per Serving
Calories from Fat 29 Calories 36
% Daily Values*
Total Fat 3.24g		5%
	Saturated Fat 0.429g	2%
	Polyunsaturated Fat 0.277g
	Monounsaturated Fat 2.395g
Cholesterol 0mg		0%
Sodium 299mg		12%
Potassium 3mg
Total Carbohydrate 2.06g		1%
	Dietary Fiber 1g	4%
	Sugars 0g
Protein 0.3g
Vitamin A 0% Vitamin C 1%
Calcium 3% Iron 6%
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. Nutrition Values are based on USDA Nutrient Database SR18

This is for a serving of 10 small black olives.  With 10 medium to large olives, you can bet you'll get around 50 calories.  Green olive nutritional information is similar, if not identical.  The one thing to watch out for in olives (besides the relative caloric density) is the sodium content, as it can add up quickly.

Hungry for olives?  I sure am, I can't wait to have a few on my salad today.  If you want to do your body some good, make sure you get a few of these little guys in your diet ASAP.

Black or green, it doesn't matter, just pop 'em and enjoy.  Good Luck!!!


References:
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=46
http://www.livestrong.com/article/370210-what-vitamins-minerals-do-olives-have/
http://www.marksdailyapple.com/olives-difference-green-black/#axzz1kHR1pqHb

Food Worship #7: The Cashew

For some reason, nuts get a bad rap.  People stay away from all sorts of nuts just because of their caloric density and high fat content.  While I'm sure I've gone over this in previous articles, I might as well say it again.

NUTS ARE ONE OF THE HEALTHIEST FOODS YOU CAN EAT!

Why is this?  Well first of all, sure they're high in calories, but nearly every single one of those calories is derived from some of the greatest stuff around: Heart healthy unsaturated fat, and protein.  In their raw form, nuts are extremely low sodium, low carb, and therefore also very low in sugar.  And it'd do you well to remember this mantra:  Fat doesn't make you fat.  The unsaturated fat in nuts is actually shown to reduce the risk of obesity.  Many people eat handfulls of nuts, hundreds of calories, and continue to shed weight.  So let's get over our fear, shall we?

Now, let's discuss my favorite nut of all time:  The cashew.  I love almonds, hazelnuts, peanuts, walnuts, pecans, brazil nuts, and just about any other nut you can think of, but for some reason I always come back to the cashew for its rich, powerful flavor and chewy, yet somehow creamy texture.  Even the smell of cashews is enough to drive me bonkers.  They're just so good!

Here's the nutritional information for cashews:

Nutrition Facts

Serving Size 1 oz (28.3 g)

Amount Per Serving

Calories 156 Calories from Fat 112

% Daily Value*

Total Fat 12.4g 19%

Saturated Fat 2.2g 11%

Polyunsaturated Fat 2.2g

Monounsaturated Fat 6.7g

Cholesterol 0mg 0%

Sodium 3mg 0%

Total Carbohydrates 8.5g 3%

Dietary Fiber 0.9g 4%

Sugars 1.7g

Protein 5.2g

Vitamin A 0% • Vitamin C 0% Calcium 1% • Iron 11%

But obviously, being a health food and fitness blog, let's explore a little further as to why exactly the cashew is so good for you, and why you should definitely make some room in your diet for a few of these little pieces of heaven:

Healthy Fat Content:  All right, we just went over this.  Cashews, like most nuts, have an extremely desirable composition of healthy fats.  In fact, cashews have one of the greatest "fat ratios" of all nuts in existence.  This means the ratio of the different types of fats that exist in cashews is the most optimal for health and weight loss. Read here:

Diet and Weight Management

Cashew nuts do have a relatively high fat content (12 grams per ounce, 2 grams saturated fat), but it is considered “good fat.” This is due to the agreeable fat ratio in the nut, 1:2:1 for saturated, monounsaturated, and polyunsaturated, respectively, which scientists say is the ideal ratio for optimal health.

In fact, people who eat more cashews (and other nuts in general) are actually at a lower risk of weight gain/obesity because they maintain a better dietary fat ratio, and in turn crave less of the nasty processed stuff.  In fact, good, healthy, unsaturated fats can keep you full for longer, and subdue those cravings for the food you really shouldn't be eating.

Zero Cholesterol:  That's right, this little nut is as heart healthy as can be!  It tastes so good it's amazing that it has zero cholesterol, and that the unsaturated fats it contains actually help support HDL cholesterol (commonly referred to as "good" cholesterol.)  Have a few cashews and keep that heart beating strong!

Protein Content:  I won't lie, nuts aren't the greatest protein source.  But they're definitely not bad!  Especially cashews.  As you can see by the nutritional facts, cashews have about 5 grams of dense protein per ounce, which can definitely help support muscle mass.  On a side note, not only will the protein in cashews help to rebuild those muscles after a hard workout, but the fat content in the nut will slow the digestion of ingested protein in order to feed your muscles for a longer period of time.  This means a handful of cashews is a great pre-bedtime snack, especially for those looking to pack on some serious lean muscle mass.

Vitamins/Minerals/Antioxidants:  Cashews are absolutely PACKED with all the other little good things your body needs, like magnesium and manganese for bone strength, copper for your immune system.  Cashews are also rich in phosphorus, biotin, and vitamin K.  These things are power packed for such a small little package.

Low Sodium:  That's right, when you don't get salted nuts, they're actually one of the lowest sodium snacks you could ever munch on.  Only 3 mg of sodium per ounce!  That's insanely low!  And believe me, you don't need that added salt to love cashews, their flavor is perfectly delicious when eaten just roasted.  Try a few!

So there you have it.  You can decrease your risk of obesity, increase your vitamin intake, help your heart to beat nice and strong, and rebuild those tired muscles all with one little EXTREMELY tasty snack.  Instead of those Tostitos, try a handful of cashews.  Your body and taste buds will thank you; that I can guarantee.

Embrace the nut, love the cashew, and as always, good luck!


References:


http://organiccashewnuts.com/health/


http://www.whfoods.com/genpage.php?tname=foodspice&dbid=98

Food Worship #4: Natural Peanut Butter

I love peanut butter, and I'm willing to bet most of you do as well.  The good news is that the natural stuff is actually very healthy for you in small quantities.  In fact if you're looking to keep your heart healthy, put on some muscle, or even lose some body fat, natural peanut butter can definitely help you out.

What's so great about "natural" peanut butter?  Well, normal peanut butter may be a delicious gift from heaven, however it's filled to the brim with chemicals that will help to keep the peanut oil and the peanut paste from separating.  These include hydrogenated oils as well as high fructose corn syrup.  Those ingredients spell trouble, because in reality they mean something much more sinister: TRANS FAT. That nasty fat will surely fight your heart in every way possible, and will most likely contribute to a soft middle as well.

But wait, on the nutrition label it says there's zero trans fat for peanut butter, is it lying?

Not exactly, but that label may be a little misleading.  See, in reality, the FDA doesn't require trans fat to be posted on the label if it contains less than .5g of the stuff.  So it's there, it's just very minuscule.  But good ol' skippy definitely does NOT have 0 trans fat.  And while a tiny little bit such as this may not seem to mean too much, over a whole jar's worth it can add up (although I hope most of you don't eat an entire jar in one serving).

Natural peanut butter however doesn't have trans fat, because if you compare ingredients, you'll see that a good brand of natural peanut butter (I suggest either Teddy Bear or Smucker's natural) has "roasted peanuts" as the only ingredient.  No added sugars, no hydrogenated oils, only healthy fats and proteins.  Because it doesn't have these extra additives, the peanut oil in natural peanut butter will separate out over time.  Simply stir before using, or flip the jar when you're putting it away so the oil can absorb back up into the ground peanuts.

So how can natural peanut butter improve your diet?  I'll list a few ways, and give you an excuse to have a spoonful today:

Healthy Fats- Natural peanut butter is loaded with healthy, poly and mono unsaturated fats which will do you all sorts of good. They'll increase cardiovascular health if consumed in decent quantities in your diet, and will help to raise your HDL or "good" cholesterol.

These fats will also give you clean, usable energy throughout your day, which is why I'd definitely suggest having a tablespoon or two of natural peanut butter for breakfast on a slice of whole wheat toast.

Finally, these fats will help you to absorb what are called "fat soluble vitamins."  These essential vitamins are wasted and unusable by your body if they are not absorbed into a good source of unsaturated fat.  Examples of fat soluble vitamins are vitamins A, D, E, and K.

Protein/Bulking- While natural peanut butter does contain around 6g of protein per serving, considering that one serving has around 190-200 calories it doesn't end up being that protein dense.  What peanut butter is EXTREMELY good for though is those looking to bulk up, and pack on some muscle mass.  Because peanut butter is very calorie dense, it can assist hard-gainers to finally be in a caloric excess for the day so that they might use some of those extra quality calories to build some new muscle (note that muscle building required WORK, and existing in a caloric excess without working out is definitely NOT recommended.)

Fiber- Natural peanut butter has a good amount of fiber that will keep your digestive system healthy and will help to metabolize other food by slowing digestion.  This can help people to maintain or lose weight, and will also help them to feel fuller, longer.  Natural Peanut butter is very satiating.


Extended Feed Time- My personal favorite usage of natural peanut butter is to keep my muscles fed while I sleep.  After I lift, my muscles will be repairing themselves all the rest of that day and through the night, and they need raw food material in order to build those muscles up bigger and stronger than they were before.  I take a tablespoon of natural peanut butter before I go to bed to ensure that the healthy fats in peanut butter will slow down nutrient absorption into my muscles so they can be "drip fed" all night while I sleep, and won't ever enter a catabolic state.

It's a cheat meal, that's not a cheat meal!- Peanut butter tastes freakin' amazing! Sure the natural stuff may not be quite as sweet, but I guarantee that if you give it a couple tries, you'll learn to appreciate its rich, nutty flavor and its amazingly smooth texture.  It feels like you're eating dessert when really you're consuming a very healthy meal.  Remember to keep it in controlled quantities, but enjoy those quantities to their fullest extent.

It's cheap!- For all those great nutrients and healthy fats, natural peanut butter is pretty darn cheap.  Pick some up today, don't worry it won't break your food budget.

So there you go, I just gave you six great reasons to eat some peanut butter.  Do you need any more?  I bet you didn't need more than one....ha.  Seriously though, go out and pick some up, and try a little for breakfast, or as a between meal or pre-bedtime snack.  Natural peanut butter is an amazing diet tool and consuming it will result in a healthier, happier you.

Creamy or Chunky, it doesn't matter, I like either one.

Good Luck!