Why You Should Only Eat Sugar, Fast Food, Processed Foods, and Hydrogenated Oils (trans fat) in Moderation:

Balance is a crucial component of staying on course for your fitness goals and personal happiness. We are not saying that you should never eat these types of food, only that limiting them will help you to reach your body goals faster, to be healthier, and to feel better. 

Sugar – Sugar is added to many types of foods, and eating too much of the sweet stuff—even when it seems to come from a natural source—is a risk for weight gain, heart disease, diabetes, high blood pressure, cancer, and even dementia. A diet heavy in added sugar is linked to a risk of dying from heart disease even if you’re not overweight, according to a study that was published earlier this year in JAMA Internal Medicine.(https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/1819573)

Why does added sugar cause so much trouble? It’s digested immediately and rapidly absorbed, and this causes an upswing in your blood sugar levels. “That challenges your pancreas to pump out more insulin. If the pancreas can’t keep up with that demand, blood sugar levels rise, which can lead to more problems with insulin secretion, and ultimately to diabetes,” says Dr. David M. Nathan, a Harvard Medical School professor and the director of the Diabetes Center and Clinical Research Center at Massachusetts General Hospital. (https://www.health.harvard.edu/staying-
healthy/how-to-spot-and-avoid-added-sugar)

What is trans fat?

Most trans fat is formed through an industrial process that adds hydrogen to vegetable oil, which causes the oil to become solid at room temperature.

This partially hydrogenated oil is less likely to spoil, so foods made with it have a longer shelf life. Some restaurants use partially hydrogenated vegetable oil in their deep fryers, because it doesn’t have to be changed as often as do other oils.

Some meat and dairy products have a small amount of naturally occurring trans fat. It’s not clear whether this naturally occurring trans fat has any benefits or harm.

Trans fat in your food

The manufactured form of trans fat, known as partially hydrogenated oil, may be found in a variety of food products, including:

• Baked goods, such as cakes, cookies and pies

• Shortening

• Microwave popcorn

• Frozen pizza

• Refrigerated dough, such as biscuits and rolls

• Fried foods, including french fries, doughnuts and fried chicken

• Nondairy coffee creamer

• Stick margarine

How trans fat harms you

Doctors worry about added trans fat because it increases the risk for heart attacks, stroke and type 2 diabetes. Trans fat also has an unhealthy effect on your cholesterol levels.

There are two main types of cholesterol:

• Low-density lipoprotein. LDL, or “bad,” cholesterol can build up in the walls of your arteries, making them hard and narrow.

• High-density lipoprotein. HDL, or “good,” cholesterol picks up excess cholesterol and takes it back to your liver.

Trans fat increases your LDL cholesterol and decreases your HDL cholesterol.

If the fatty deposits within your arteries tear or rupture, a blood clot may form and block blood flow to a part of your heart, causing a heart attack; or to a part of your brain, causing a stroke.

Reading food labels

In the United States if a food has less than 0.5 grams of trans fat in a serving, the food label can read 0 grams trans fat.

Products made before the FDA ban of artificial trans fats may still be for sale, so check to see if a food’s ingredient list says partially hydrogenated vegetable oil. If it does, that means the food contains some trans fat, even if the amount is below 0.5 grams.

This hidden trans fat can add up quickly, especially if you eat several servings of multiple foods containing less than 0.5 grams a serving.

How low should you go?

Trans fat, particularly the manufactured variety found in partially hydrogenated vegetable oil, appears to have no known health benefit. Experts recommend keeping your intake of trans fat as low as possible.

What should you eat?

Foods free of trans fats aren’t automatically good for you. Food makers may substitute other ingredients for trans fat that may not be healthy either. Some of these ingredients, such as tropical oils — coconut, palm kernel and palm oils — contain a lot of saturated fat.

Saturated fat raises your total cholesterol. In a healthy diet, about 20% to 35% of your total daily calories may come from fat. Try to keep saturated fat at less than 10% of your total daily calories.

Monounsaturated fat — found in olive, peanut and canola oils — is a healthier option than is saturated fat. Nuts, fish and other foods containing unsaturated omega-3 fatty acids are other good choices of foods with healthy fats. (Mayo Clinic) (https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/trans-
fat/art-20046114)

*I have done Independent research but am not a registered dietitian, doctor, or nutritionist so please consult yours before making any changes to your diet.*

We need a variety of nutrients each day to stay healthy, including calcium and vitamin D to protect our bones, folic acid to produce and maintain new cells, and vitamin A to preserve a healthy immune system and vision.

Yet the source of these nutrients is important. “Usually it is best to try to get these vitamins and minerals and nutrients from food as opposed to supplements,” Dr. Manson says.

Fruits, vegetables, fish, and other healthy foods contain nutrients and other substances not found in a pill, which work together to keep us healthy. We can’t get the same synergistic effect from a supplement. Taking certain vitamins or minerals in higher-than-recommended doses may even interfere with nutrient absorption or cause side effects. (Harvard Health Publishing) (https://www.health.harvard.edu/staying-healthy/dietary-supplements-do-
they-help-or-hurt)

Nutrient Food sources

Calcium

Milk, yogurt, sardines, tofu,

fortified orange juice

Folic acid

Fortified cereal, spinach,lentils, beef liver

Iron

Oysters, chicken liver, turkey

Omega-3 fatty acids

Salmon, sardines, flaxseed, walnuts, soybeans

Vitamin A

Sweet potato, spinach, carrots, cantaloupe, tomatoes

Vitamin B6

Chickpeas, salmon, chicken breast

Vitamin B12

Clams, beef liver, trout, fortified breakfast cereals

Vitamin D

Salmon, tuna, yogurt, fortified milk

Vitamin E

Wheat germ oil, almonds, sunflower seeds, peanut butter

If you’re lacking in a particular nutrient, ask your doctor whether you need to look beyond your diet to make up for what you’re missing—but don’t take more than the recommended daily intake for that nutrient unless your health care provider advises it. (Harvard Health Publishing) (https://www.health.harvard.edu/staying-healthy/dietary-supplements-do-they-help-or-
hurt)

Workout Supplements

Pre-Workout Supplements

Pre-Workout supplements are designed to provide energy and aid endurance throughout a workout. They are typically taken 15-30 minutes before a workout, bur can also be consumed during exercise. Below are common ingredients found in pre-workout supplements that the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine have highlighted as having evidence-based uses in sports nutrition. These supplements have been categorized as apparently safe and having strong evidence to support efficacy by the International Society of Sports Nutrition. However, it is important to consult a physician of dietitian before using these supplements, as they are not reviewed by the FDA for the safety or effectiveness.

Beta-Alanine

Beta-alanine is an amino acid that is produced in the liver and also found in fish, poultry, and meat. When dosed at 4-6g/day for 2-4 weeks, this supplement has been shown to improve exercise performance, particularly for high-intensity exercise lasting 1-4 minutes, such as high-intensity interval training (HIIT) or short sprints. This supplement is often combined with sodium bicarbonate, or baking soda, which also reduces muscle acidity. A common side effect of beta-alanine supplementation is paresthesia, or a skin tingling sensation, but this effect can be attenuated by taking lower doses (1.6g).

Caffeine

Caffeine is a stimulant that is often included in pre-workout supplements, as it has been shown to benefit athletic performance for short-term high intensity exercise and endurance-based activities. The average individual who exercises recreationally should consult with a doctor before using caffeine as a supplement. Despite some of the benefits from smaller doses, larger doses of caffeine (>=9mg/kg of body weight) have not been shown to increase performance, and may induce nausea, anxiety, and insomnia. The U.S. Food and Drug Administration considers 400 milligrams of caffeine to be a safe amount for daily consumption, but some pre-workout supplements may exceed this amount in a single serving or fail to disclose the amount of caffeine they contain, so it is important to always review the label of any supplement before consumption.

Creatine

Creatine is a naturally occurring compound found in skeletal muscle that is synthesized in the body from amino acids and can be obtained from red meat and seafood. In the body, it helps produce adenosine triphosphate (ATP), which provides energy for muscles. Research suggests that creatine supplementation increases muscle availability of creatine, which in turn can enhance exercise capacity and training adaptations in adolescents, young adults, and older adults. Specifically, these adaptations allow for individuals to increase training volume (the ability to perform more repetitions with the same weight), which in turn can lead to greater increases in lean mass and muscular strength and power. Of note, creatine supplementation has been shown to increase total body water, which causes weight gain that could be detrimental to performance in which body mass is a factor, such as running.

Post-Workout Supplements

A variety of post-workout supplements are marketed to consumers to increase muscle mass through enhanced muscle repair, recovery, and growth. Below is a review of some of the most common ingredients in post-workout supplements. 

Carbohydrates

Replenishing glycogen stores after a workout with sufficient carbohydrate intake is important for muscle recovery and beginning the next workout with sufficient muscle glycogen stores has been shown to improve exercise performance.

Protein

Recommendations for protein supplementation during exercise vary based on the type of exercise being conducted; endurance training or resistance training. Recommended levels of daily protein intake for the general population (about 7 grams of protein every day for every 20 pounds of bodyweight) are estimated to be sufficient to meet the needs of nearly all healthy adults. On the other hand, individuals who engage in high-intensity resistance training may benefit from increased protein consumption to optimize muscle protein synthesis required for muscle recovery and growth. The extent to which protein supplementation may aid resistance athletes is highly contingent on a variety of factors, including intensity and duration of training, individual age, dietary energy intake, and quality of protein intake. For individuals engaging in strenuous exercise to build and maintain muscle mass, the International Society of Sports Nutrition recommends and overall daily protein intake of 1.4-2.0g/kg of bodyweight/day.

Branched Chain Amino Acids (BCAAs)

Three out of the nine essential amino acids have a chemical structure involving a side-chain with a “branch”, or a central carbon atom, bound to three or more carbon atoms These three amino acids are called branched-chain amino acids (BCAAs). They can be obtained from protein-rich foods such as chicken, red meat, fish, eggs, and are also sold as a dietary supplements in powdered form. BCAAs are key components of muscle protein synthesis, and research has shown that leucine in particular drives protein synthesis and suppresses protein breakdown. Although short term mechanistic data suggest that leucine plays an important role in muscle protein synthesis, longer-term trials do not support BCAAs as useful workout supplements. Studies have generally failed to find performance enhancing effects of BCAAs such as accelerated repair of muscle damage after exercise.

Electrolytes

Many supplements include electrolytes, which are chemicals that conduct electricity when mixed with water, and include sodium, potassium, and calcium. Electrolytes are important for hydration and the regulation of nerve and muscle function; for example, calcium sodium, and potassium all work together to help muscles contract properly. The body loses electrolytes through sweating, so sports drinks (which typically contain carbohydratea/sugar and electrolytes) and other electrolyte supplements are often marketed as being necessary after a workout. However,  the American College of Sports Medicine has asserted that there is little evidence of any difference in performance between those who drink beverages containing carbohydrates and electrolytes compared to those who drink plain water after exercising for less than one hour. Sports drinks and other electrolyte supplements are generally only appropriate for people exercising vigorously for more than an hour, especially if [it] causes them to sweat heavily.

(https://www.hsph.harvard.edu/nutritionsource/workout-supplements/)

Vitamin and Mineral Supplements

What you need to know before taking a vitamin or mineral supplement.

The average American diet leaves a lot to be desired. Research finds our plates lacking in a number of essential nutrients, including calcium, potassium, magnesium, and vitamins A, C, and D. It’s no wonder that more than half of us open a supplement bottle to get the nutrition we need. Many of us take supplements not just to make up for what we’re missing, but also because we hope to give ourselves an extra health boost—a preventive buffer to ward off disease.

Getting our nutrients straight from a pill sounds easy, but supplements don’t necessarily deliver on the promise of better health. Some can even be dangerous, especially when taken in larger-than-recommended amounts. Please consult your doctor to help decide which nutrients you are deficient in before introducing new supplements to your diet. (https://www.health.harvard.edu/staying-healthy/dietary-supplements-do-they-help-or-hurt)

Food intolerance refers mostly to the inability to process or digest certain foods. A
more severe problem happens when someone develops a true allergic reaction, an
overblown response by the body’s immune system against a seemingly harmless
substance- in this case, a food. After eating certain foods, a large part of the
population experiences symptoms that are not related to food intolerances, food
allergies, or celiac disease. These are referred to as food sensitivities. Though there is
controversy around what exactly happens in the body of someone with a food
sensitivity, it appears that exposure to specific foods may create an immune reaction
that generates a multitude of symptoms. The symptoms are not life threatening, but
they can be quite disruptive and include joint pain, stomach pain, fatigue, rashes, and
brain fog. Gluten is probably one of the best-known trigger of food sensitivities.
The best tool we have to identify food sensitivities is a process of careful observation
and experimentation. Removing certain foods believed to cause reactions from the diet
for two to four weeks, reintroducing them one by one, and watching for symptoms is
the current gold standard to pin down what may be causing symptoms.
(https://www.health.harvard.edu/blog/food-allergy-intolerance-or-sensitivity-whats-the-
difference-and-why-does-it-matter-2020013018736)

What is protein?

Protein is found throughout the body—in muscle, bone, skin, hair, and virtually every other body part or tissue. It makes up the enzymes that power many chemical reactions and the hemoglobin that carries oxygen in your blood. At least 10,000 different proteins make you what you are and keep you that way.

Protein is made from twenty-plus basic building blocks called amino acids. Because we don’t store amino acids, our bodies make them in two different ways: either from scratch, or by modifying others. Nine amino acids—histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine—known as the essential amino acids, must come from food. (Harvard School of Public Health)

How much protein do I need?

This all depends on the person and their goals, hence the importance of a macro calculator! Once you begin tracking macros, the most common observation is you have not been eating enough protein. Increasing your protein intake can  make huge changes over time with muscle development and fat loss. 

Macronutrients, or macros, are essential nutrients the body needs in large quantities to remain healthy. Macronutrients provide the body with energy, help prevent disease, and allow the body to function correctly. The three main macronutrients are proteins, fats, and carbohydrates. Each type of macronutrient has it’s own benefits and purpose in maintaining a healthy body. The exact amount of each a person requires may vary based on individual factors such as weight age, and pre existing health conditions.

Carbohydrates

Carbohydrates are a preferred source of energy for several body tissues, and the primary energy source for the brain. The body can break carbs down into glucose, which moves from the bloodstream into the body’s cells and allows them to function. Carbs are important for muscle contraction during intense exercise. Even at rest, carbs enable the body to perform vital functions such as maintaining body temperature, keeping the heart beating, and digesting food.

Protein

Protein consists of long chains of compounds called amino acids. These play an essential role in the growth, development, repair, and maintenance of body tissues. Protein is present in every body cell, and adequate protein intake is important for keeping the muscles, bones, and tissues healthy. (https://www.medicalnewstoday.com/articles/what-are-macronutrients#importance)

Recommendations for protein supplementation during exercise vary based on the type of exercise being conducted; endurance training or resistance training. Recommended levels of daily protein intake for the general population (about 7 grams of protein every day for every 20 pounds of bodyweight) are estimated to be sufficient to meet the needs of nearly all healthy adults. On the other hand, individuals who engage in high-intensity resistance training may benefit from increased protein consumption to optimize muscle protein synthesis required for muscle recovery and growth. The extent to which protein supplementation may aid resistance athletes is highly contingent on a variety of factors, including intensity and duration of training, individual age, dietary energy intake, and quality of protein intake. For individuals engaging in strenuous exercise to build and maintain muscle mass, the International Society of Sports Nutrition recommends and overall daily protein intake of 1.4-2.0g/kg of bodyweight/day. (https://www.hsph.harvard.edu/nutritionsource/workout-supplements/)

Fats

Fats are an important part of the diet that can also provide the body with energy. While some types of dietary fats may be healthier than others, they are an essential part of the diet and play a role in hormone production, cell growth, energy storage, and the absorption of important vitamins. (https://www.medicalnewstoday.com/articles/what-are-macronutrients#importance)

Drinking water does more than just quench your thirst — it’s essential to keeping your body functioning properly and feeling healthy. Nearly all of your body’s major systems depend on water to function and survive. You’d be surprised about what staying hydrated can do for your body. 

A few ways water works in your body: 

• Regulates body temperature

• Moistens tissues in the eyes, nose and mouth

• Protects body organs and tissues

• Carries nutrients and oxygen to cells

• Lubricates joints

• Lessens burden on the kidneys and liver by flushing out waste products

• Helps dissolve minerals and nutrients to make them accessible to your body

Every day, you lose water through your breath, perspiration, urine and bowel movements, which is why it’s important to continue to take in water throughout the day. For your body to function at its best, you must replenish it with beverages and food that contain water. (Mayo Clinic). (https://www.mayoclinichealthsystem.org/hometown-
health/speaking-of-health/water-essential-to-your-body)

Our nutrition is often neglected, yet the most important part of our physical health. When it comes to our progress and seeing physical changes in our body, what and how we’re eating are actually more important than our workouts! If you aren’t refueling your body with the nutrients it needs to rebuild the muscle you’re working so hard for, your workouts are essentially pointless.