Best Teen Diets Nutrition Blog: Health

The Paleo Diet: What Does The Science Say?

3:31 PM

Eat a Healthy Lunch … Keep Going All Afternoon Long!

8:43 AM

Have you ever experienced a drain of energy in the afternoon? Do you feel a crash-and-burn after lunch? Many factors can influence your energy level in the afternoon, some more obvious than others: the quantity of sleep you had last night; what time you woke up; physical activity earlier that day; and (try to guess… ) food! Okay, this is a nutrition blog: that was an easy one! With too little food consumed, you will run out of energy and feel tired. How to find the balance? What is a healthy lunch that will give you energy for the whole afternoon? Here are some tips for you:

Go low on fat.

Fatty foods take time to digest. Your digestive system needs blood to be able breakdown the food. This process directs a large portion of blood (and oxygen) to your digestive system muscles. Result: less oxygen is available for the rest of your other muscles, organs and brain, making you feel tired.

Give plenty of room for the rainbow.

Vegetables and fruits are packed with vitamins, minerals and antioxidants. These nutrients and compounds help you to stay healthy. Choose whole fruits and vegetables rather than juices: they contain more nutrients and help you feel fuller longer.

Eat your carbs.

Potatoes, pasta, rice, quinoa, bread and crackers: they all share a common nutrient -- carbohydrates. Carbs are the source of fuel used by your brain and muscles. Limiting your intake of carbohydrates would have detrimental effects on your level of energy. Keep your level of energy high by including at least one source of high energy food (carbs) in your lunch. Try to select those with high fiber content (i.e., whole grain bread or pasta, quinoa, brown rice). They reduce the rate of absorption of carbohydrate, making your energy level more evenly distributed over time.

Include a source of protein.

Whether your proteins come from chicken, meat, fish, eggs, legumes (i.e., lentils, beans) or dairy (i.e., cheese or yogurt), they all have an effect of satiety or satisfaction. This means your hunger will stay away longer.

Drink enough liquids.

Did you know that being dehydrated can impair both physical and cognitive (brain) performance? Be sure to include a drink in your lunch to stay hydrated. Water is a good option; and milk hydrates as well as provides many essential nutrients, like calcium and vitamin D.

Take time to eat your meal.

Lunchtime isn’t just time to fuel up, it is also time to relax. Wherever you are (school, home, work, restaurant, beach - hey, it is still summer!) try to take at least 20 minutes to eat your meal. It is the minimum time for your brain to receive the signal from your stomach saying it is full. After a little rest, you will have more energy for the afternoon!

Eat that healthy lunch to keep your energy level high in the afternoon! Need new ideas…. check out this website: WINforum.org!

Stay tuned for another Best Teen Diets blog!

By Genevieve Masson, RD (@nutgmasson)

caffeine

MYTH BUSTER SERIES MYTH #4: Caffeine gives you energy

4:53 PM

Studying all night? Low on sleep? Driving long distances? Maybe one of these leaves you in search of extra energy! Are coffee or energy drinks the energy solution? Read the following to find out:

Energy for your body is measured in terms of calories.

The energy your body needs to workout, study, work, hang out with your friends (or any other activities) comes from the food you eat. The calories in food are actually a measure of energy provided by food. Hence, to have enough energy to accomplish your activities, you need enough food.

Caffeine does not provide calories.

Caffeine by itself does not provide any calories. And so, it does not provide energy to contract your muscles or fuel your brain.

Caffeine reduces the perception of fatigue.

Caffeine has an effect on your nervous system by reducing your perception of fatigue. You feel less tired but you don’t have more “energy”.

The action time of caffeine is limited.

The effect of caffeine on your brain (unfortunately!) doesn’t last forever. A few hours after ingestion, you likely will experience a period of fatigue. The effect of suppression of your perception of fatigue by your brain ended. You might even feel more tired than you were before taking caffeine.

Taking too much caffeine can lead to more tiredness.

If you consume too much caffeine, you might not be able to sleep when it is time. Insomnia leads to more fatigue, which can lead to a rise in the caffeine consumption the next day and so on… (You can easily figure out the vicious cycle!)

So remember, caffeine doesn’t give you energy but rather suppresses your perception of fatigue. An overconsumption can be harmful for your energy levels and as a central nervous system stimulant, too much caffeine can make concentration more difficult. Healthy professionals recommend moderation. What is moderation? Drinking 8-oz of coffee 2 to 3 times a day is considered moderate. However, you need to be aware of the caffeine content of other food as well. If you also drink energy drinks, eat chocolate or drink tea and soda, you potentially exceed what is considered moderate!

In conclusion, to have energy, moderate your intake of caffeine; eat well (this website is an amazing resource for that!); and make sure to recover by sleeping 7-8 hours per night.

Another myth debunked!

acidic

Myth Buster #3: Influences On Body pH; Does Food Make A Difference?

10:07 AM

There are plenty of magazine and web articles touting the benefits of alkaline diets for weight loss or warnings on the harmful effects of the acidity on your body. However, most of these claims are NOT backed by scientific research. What does the science say about the acidity, alkalinity and other pH related effect of food? First, what is the PH? PH is a measure of acidity, presented as a scale ranging from 0 (Extremely acid) to 14 (Extremely alkaline). 7 is neutral (i.e., water has a pH of 7)

Some Foods Are Acidic.

Everyone would agree that lemons are acidic. Ever crunched into a lemon or lime? It’s worth trying (or not!) The wince you’ll do is caused by the acidity of the lemon. Many other foods are acidic to a certain degree, like sodas and juices.

Some foods are alkaline.

Some foods are slightly alkaline (their pH is over 7) such as eggs or baking soda.

When food enters your body, it becomes acidic.

After chewing, food goes into your stomach where it meets hydrochloric acid for digestion of food. Can you guess what’s next? The food in your stomach becomes very acidic, no matter the initial pH of the food.

Your body regulates its own blood pH.

Now, your food is digested and the nutrients are entering your body. Can the food change your blood pH? The answer is no. Your body very tightly regulates your blood pH to maintain balance and vital bodily functions. If your body pH drops or rises too much, you will find yourself in the ER. Fortunately, healthy individuals typically avoid this problem.

Some food can influence your urine pH.

A diet heavy in fruits and vegetables leads to a more alkaline urine and eating food rich in proteins, such as meat, makes your urine more acid. Is it important to measure your urine pH? Not at all! With the exception of kidney disease or diabetes.

In conclusion, it is not relevant to worry about your body pH or the effect of food on your pH. Don’t buy into fad diets that encourage special foods or eating to change your pH. Your body manages it very well on its own! However, eating more fruits and veggies is always good health advice, whatever the effect on your alkalinity or acidity! Another myth debunked!

Stay tuned for another Myth buster!

By Genevieve Masson, Registered Dietitian

bacteria

Myth Buster Series Myth #2: Bacteria are BAD for Your Health

4:27 PM

Have you seen the ads? “This super soap or spectacular spray will kill every single germ or bacteria that live in your house” These popular messages lead us to believe that all bacteria are BAD. Okay, I agree that most of these tiny living beings are actually detrimental to health (especially the ones growing on your cellphone or your computer keyboard! Ugh!). However, others contribute to your health. Here’s why:

Your intestine contains 10 times more bacteria than the total number of cells in your entire body.

That’s a lot of bacteria! Many different types are present in your intestine, which have their own particularities and function. But in general, their job consists in digesting the fiber included in your food (i.e., vegetables, fruits, legumes, whole grain bread) and protecting you against illness by stimulating your immune system. To keep the bacteria present in your intestines happy, eat food high in fiber and some that contains probiotics (see below).

Some types of food production require bacteria.

It might be surprising but it’s true. Let’s look at yogurt, for example. When these bacteria are added to milk and heated to a certain temperature, they acidify the milk. This process modifies the consistency of the milk proteins and makes yogurt! Bacteria are also responsible for the fermentation of cabbage into kimchi (a traditional Korean side dish).

Consuming probiotic bacteria reduces the risk of being sick.

Probiotic bacteria can be found in fermented foods such as yogurt, kefir (fermented milk), kimchi, kombucha (sweet beverage) and in supplements. Scientific research shows that probiotics contribute to health by increasing the number of good bacteria in your intestine. It helps to prevent gastroenteritis and tourista (a nasty bug some people get when traveling). Also probiotics are often recommended to patients who take antibiotics to treat an infection.

See what we mean when we say “some bacteria are actually good for you”! However, that is not the case for all bacteria; so continue to wash your hands before eating and clean up that keyboard once in a while!

Stay tune for another upcoming myth buster!

by Genevieve Masson, Registered Dietitian for Best Teen Diets

diet

Best Teen Diets MYTH BUSTER Series Myth #1: Eating Late at Night Causes Weight Gain

3:56 PM

Do you think that eating late at night will make you fat or make you gain weight? Many beliefs regarding nutrition are simply not based on scientific data. Let’s debunk this myth!

· If you are eating within your caloric budget, you won’t gain weight

If the total number of calories you consume during the day (including your late night snack or meal) is equal to your energy needs, you won’t gain weight. After all, weight is determined by energy balance (and genetics). In general, if you eat fewer calories than you need, you will lose weight and if you eat more, you will gain.

· The nutritional content of food doesn’t change during the course of a day (or overnight!).

A certain food (i.e., an apple) will provide you the exact same quantity of energy (calories), vitamins and minerals whatever the time of the day you eat it. Eat it during the day- get 100 calories. Eat it at night- get the same 100 calories. **If you let food sit in your fridge for too long, it will contain less vitamins and maybe some extra stuff (bacteria and/or mold!) But this is another topic!

· It’s a question of food choices.

Late night snacks can be an occasion to eat “less healthy” food like chocolate, chips, cake, cookies (WOW - they all start with “C”) and so on. These snacks are energy-dense, which means that they contain significant calories for their size. Choose nutritious snacks like yogurt, fruits, veggies and whole grain crackers most of the time. They make you feel full on fewer calories. Or, if what your body really asks for is a sweet treat, sit down and really enjoy it!

· Am I actually hungry?

Or are you just craving chips or candy? Perhaps your eating is out of boredom or procrastination. Ask yourself this question before starting to eat.

· Am I eating food that satisfies?

Be sure to eat the foods that you really want, not just because you feel you “should” eat them. Notice when you begin to feel satisfied and take a break. Stop eating when you feel moderately full. If you tend to use the end of a bag of chips or ice cream container to signal being “done,” instead of eating directly from the bag or the container, serve yourself a medium (not ridiculously small or too big) portion in a bowl. Before going back for seconds, take a short break to ask yourself: “Am I still hungry?” That will help you to eat the quantity of food your body needs.

Eating a late night snack or meal when you’re hungry won’t make you gain weight!

That’s all from Best Teen Diets Myth Busters!

Stay tuned for another Myth Buster next week!

By Genevieve Masson, RD

Exercise

Get Strong at Home: In-home Workouts That Boost Metabolism

12:31 PM

Strength training isn't just for big buff guys anymore! In recent years more and more people are adopting strength-based exercise as a way of life. Many forms of exercise are based in strength: rock climbing, yoga, weight training and classes like “body pump”. Strength training benefits include promoting a healthy body (from the inside out), increasing metabolism and building a strong sense of self.

Bonus #1: Increased Metabolism

A person’s metabolism (the amount of energy we burn at rest) is in part based on the amount of muscle mass we have on our body. Metabolism is also based on genetics, the part in which (sigh) we have no control. By increasing the amount of metabolically active muscle tissue we have, we increase the amount of energy we expend, even at rest.

Lifting weights (and lifting our own body weight) helps gain muscle mass, which increases the amount of energy (food) we need every day. Researchers differ on the metabolic increase we get for every pound of muscle. However, we generally understand the following:

6 calories burned per pound of muscle per day

2 calories burned per pound of fat per day

200 calories per pound of kidney per day (looking for a larger kidney?)

So lets say you were to increase muscle mass by 2 pounds and decrease fat by 2 pounds. You would see an approximate metabolic increase of 8 calories per day, which may seem insignificant. However, consider how those small changes will add up. And you will feel stronger, more independent, and ready to take on life!

Bonus #2: Strong Bones

Weight bearing exercise of any sort (walking, jogging, strength training) all increase bone mass. Several studies suggest strength training as the most effective way to keep bones strong over time.

Our maximum bone size and strength is called peak bone mass. Most of us reach our peak bone mass between the ages of 25-30. Genes play a large role in how much peak bone mass we have, but diet and exercise also play a large role.

For diet, maintain a diet high in calcium and vitamin D by regularly consuming dairy products like milk, yogurt and cottage cheese. Almonds and dark green leafy veggies also help contribute calcium to bones. Calcium fortified products like orange juice and some cereals can also boost calcium intake.

For exercise we want to stress the bones so they know they need to get stronger. Adding in a home-based strength program can keep your efforts low (no driving to the gym) and the bonuses high!

Bonus #3: Improved Self Esteem

Strength based exercise creates a sense of power, and connects mind and body, helping you take on the world! The stronger we are, the stronger we feel. Feeling stronger can translate to increased self-confidence and independence.

No gym? No equipment? No problem!! An “at home” strength training program that uses very little (if any) equipment is easy to come by. Check out these links to give you tons of great ideas to get you started:

1. Full Body Workout

2. Strength and Speed Bodyweight Workout

3. At No Equipment Strength Workout

Grab a friend and commit to getting stronger- each week. Start with 1-2 times per week and increase to 3-4 times per week as you get your routine going. Mix it up by using different on-line workouts. Hiring a certified personal trainer for program design can also be a great use of spending money.

Best Teen Diets is a research based outreach program that helps young adults learn to eat healthy and be strong. www.bestteendiets.org. Also check us out at www.winforum.org

Health

The Paleo Diet: Eat like cavemen and be thin and healthy?

Definition of the “real” Paleo Diet is hard to identify.

The human genome has changed over the millenia.

Our ancestors were less healthy than we are.