As of 2014, approximately 2.1 billion people – nearly one-third of the world’s population – are overweight or obese; with Americans tipping the scales at over 160 million. This includes nearly 75% of American men, more than 60% of women and over 30% of children under 20 years old (1).

It’s likely you know someone who may choose to regularly consume artificial sweeteners as part of their daily meal pattern in an effort to decrease total caloric intake in order to promote weight loss or manage their blood sugar (possibly you’ve tried them in the past as well). Are they the answer to the obesity epidemic and disease prevention? What are the differences in those different colored packets anyway?

What are they?

An artificial sweetener, or sugar substitute, is any food additive that provides a sugary taste, but has significantly less associated calories, or food energy (2).

Some sugar substitutes are derived from natural sources, like stevia and monk fruit, while others are synthetic, coining the term “artificial sweeteners”.

Because they can be 200-20,000 times sweeter than sugar, smaller amounts are needed to achieve the same level of sweetness.

There are currently six artificial sweeteners approved for use in the U.S. by the Food and Drug Administration (FDA) (3). Saccharin (including the brand Sweet’N Low® and packaged in pink packets) was the first to be discovered in 1878, and after a sugar shortage following WWI, the popularity and use of artificial sweeteners skyrocketed.

The remaining five include aspartame (found in blue packets like Equal®), sucralose (marketed under the trade name Splenda® in a yellow packet), acesulfame potassium (with a brand name of SweetOne® in a light blue sachet), neotame and advantame; which are not as commonly used.

Where are they found?

• diet sodas
• juices and other drinks
• reduced-calorie dairy products
• cereal
• condiments
• desserts and baked goods
• chewing gum
• toothpaste
• mouthwash
• lip balm
• medications and supplements

What are the risks?

While sucralose usage is possibly the greatest in the country (4), aspartame has been the most studied artificial sweetener.

To that point, although the FDA has said artificial sweeteners are generally recognized as safe (GRAS) for human consumption and the National Cancer Institute has concluded from research they are not linked to cancer (5), we still don’t really know if there are long-term health consequences to their use.

Sucralose may actually raise blood sugar and insulin levels, particularly in obese individuals who do not regularly consume artificial sweeteners (6). However, small research studies have determined it may not have an increased effect on people who already typically use them (7).

The CDC found that 67% of consumer complaints regarding aspartame in the 1980’s involved neurological or behavioral symptoms, primarily headaches, but also included mood changes like depression and anxiety, sleep disturbances, confusion, dizziness, seizures, abdominal pain, nausea, diarrhea and irregular menses (8).

Other studies found no connection between artificial sweetener consumption and body weight or fat mass, but some of them reported a small increase in body mass index (9).

Artificial sweeteners have also been shown to drive the development of glucose intolerance negatively impacting the microbiome (10) and reduce the amount of healthy gut bacteria (11).

In addition, they may reset our taste perception, therefore foods that are naturally less sweet tasting may not offer the same satisfaction, or “reward”, as they did before. This phenomenon may result in a person seeking out more food in an attempt to please the pleasure centers of their brain, thus potentially promoting an overweight or obese status, as well as blood sugar irregularities (12).

What to do?

As a mindful-eating practicing dietitian, I promote all foods fitting in moderation. However, I highly emphasize consuming whole foods for optimal health and wellness. If you are looking to decrease your caloric intake, but still want some added sweetness, currently stevia (found in green packets) and monk fruit (in orange) are the closest natural sugar substitute choices on the market.

Since long-term studies are still lacking on how these artificial sweeteners may ultimately be affecting us, what we want to consider more is listening to what our bodies are saying after consuming them. Do we experience any negative side-effects, like a headache, bowel pattern changes or the desire to eat more of something since it may claim to be sugar-free, even though we are no longer physically hungry?

Get more on this topic! 

Join Regina for her upcoming webinar, The Not So Sweet Truth About Artificial Sweeteners.

Regina Saxton is a Registered Dietitian Nutritionist specializing in intuitive eating behaviors helping women develop a healthy relationship with food and their bodies while managing weight and disease for optimum health. She has a private practice out of Georgia and offers virtual nutrition coaching nationally. Visit her website for more information, reginasaxton.com

Check out Part 1 of this article for more nutrition myths.

Looking for weight loss and overall health in the digital age can be a mixed blessing. Technology, on one hand, is a threshold to endless potential weight loss diets, nutrition facts, health and fitness approaches.

But, on the flip side, it can be difficult to know what to follow and what activities could supercharge your health and fitness.

Take a look at some common nutrition myths…

Myth#6: All sugars are bad.

Fact: Go for natural sugars over artificial sugars. Natural sugars are already present in whole foods, such as milk (Lactose), plain yogurt (Lactose), and fruits (Fructose).

Natural sugars are a better alternative to added sugars as they are packed with health-promoting nutrients such as calcium, iodine, magnesium, potassium and fiber, along with natural sugars.

Added sugar sabotages your metabolism leading to heart disease, type-2 diabetes, cancer, weight gain and other inflammatory diseases. You will be surprised to know that, even if you don’t eat sweetened foods like dessert and cookies. your foods have hidden sugar in it.

Added sugars present in your diet include high fructose syrup, maple syrup, honey and glucose. Around 70% of processed and packaged foods (breakfast cereals, soups, flavored yogurt) have added sugar in it.

As per a CDC report (1), 14% of total calories are comprised of added sugars in the Western diet. Consumption of added sugars should be less than 10% of 2000 calories/day (<200 calories).

According to the American Medical Association, 6 teaspoons of sugar (25g) for a woman and 9 teaspoons of sugar (36g) for a man is enough to add sweetness to your diet.

The Takeaway: Try to add fruits to your breakfast for sweetness. Buy plain oats over flavored oats, which are loaded with added sugar and excess sodium.

Also, you can enhance your meal with the addition of plain yogurt, not flavored yogurt. Then you can enjoy more natural sugars. Reconsider your diet and lifestyle.

Myth#7: Drink 8-ounce glasses of water daily to stay hydrated.

Fact: Our body comprises of 60% of water. You can’t store water; you need to continually replenish your body with water throughout the day.

Drinking those bland and boring 8-10 glasses of water is now revamped to include flavor-infused water, along with herbal tea and green tea.

Along with a glass of water and beverages (tea, coffee), you can add foods rich in water. Water-rich foods (pineapple, strawberry, celery, watermelon, oranges, and spinach) not only keep you hydrated, but are packed with vitamins, minerals and antioxidants.

During summer, you can drink smoothies that have a blend of fruits, vegetables, and healthy fats for a morning go-getter.

Myth#8: Organic foods are better than conventional foods.

Fact: Despite the high prices of organic foods, its consumption has increased over the last few years. Organic, as the name suggests, means more natural, ethical, and healthy, without artificial GMO seeds, pesticides, and fertilizers.

Unlike conventional processing of foods organic farming involves traditional ways and uses organic compost.

We tend to buy organic foods as they are touted to be high on antioxidants, vitamin C, and omega-3 fatty acid. There is mixed evidence about it. Hence, there’s not a significant difference in its nutritional value compared to conventional foods.

Organic cultivation has less use of pesticides, like sulphur, natural vegetable oils, and copper sulphate.

Toxic content in any food depends on concentration and vulnerability of toxins, not on how natural that food is grown.

It is healthy to eat a variety of fruits and vegetables judiciously with little significance on how it is produced.

In respect to the environment, conventional foods are better than organic foods. A study showed that organic farming requires more land to produce and emits more greenhouse gas compared to the same crop grown from conventional methods.

The Takeaway: A healthy eating approach boils down to two factors viz. expectation and personal choice.

Research says to include more fruits and vegetables in your diet to attain health benefits. Buy locally grown foods that are in season to avail every nutrient.

The organic tag is not a guarantee for your food security. Moreover, the difference in taste and quality of organic and conventional foods are minimal if any at all.

Tip: In practice, rinse the food thoroughly before consumption to remove bacteria, pesticides from outside.

Myth#9: Multivitamins protect you from diseases.

Fact: Multivitamin intake should never interfere with a nutritious, varied and regular diet. Consumption of multivitamins daily for disease prevention is a double-edged sword.

As per Harvard led Physician Health study for a period of ten years in 1000 men showed that multivitamins lowered the risk of developing a diagnosis of cancer by 8%, but not death.

In another Harvard led PHC study no beneficial effect of multivitamin supplements were observed in the prevention of heart disease and related symptoms such as heart attack, stroke or death from cardiovascular disease.

The physicians in the study had a more nutritious diet, were more physically active and were involved in less unhealthy routines compared to the general population.

The Takeaway: More than spending time and money on supplements, focus on getting essential nutrients from healthy foods that are seasonal, locally grown and home-cooked.

According to the American Medical Association (AMA) and the American Cancer Society (ACS), a healthy diet is superior to taking a multivitamin. If you already eat a healthy diet, you are less likely to benefit from extra multivitamin pills, says Dr. Kormos.

Overall optimal health is not based on a single nutrient, rather a synergy of varied nutrients from the food we eat.

Choosing nutrient-dense foods such as plain yogurt, whole grains, salmon, leafy greens, nuts and seeds, and lentils helps you meet nutrient and vitamin needs.

But, people who eat a vegan and a vegetarian diet, vitamin D may be recommended if the intake cannot be met through foods. Vitamin D supplements (600-800 IU) are good, as sources of vitamin D are of animal origin (such as tuna, fatty fish, salmon, cod liver oil, and mackerel).

Hint: You can also add Vitamin D fortified foods in your diets such as orange juice, soy milk, some dairy products, and cereals.

The decision to include supplements in your diet is personalized based on your diet and your risks. Review the recommendation of supplements with your doctor to make the important health choice, says Dr. LeBoff.

Reprinted with permission from Akanksha Srivastava. Originally printed on healthrewardz.com.

Akanksha Srivastava is a Nutritionist, content writer & a food blogger. She is a life member of the Nutrition Society of India (LM No. LM-2018-0284). Her website, healthaadhar.com, is not just a hub of information which imparts views on health & nutrition related topics backed with scientific research papers, but a journey where everyone associated is a part of an endeavor through educative article beyond health. With a significant focus on the holistic approach to health and well-being, her blog successfully forays into empowering people with healthy eating behavior.

References

1. https://www.cdc.gov/nutrition/data-statistics/sugar-sweetened-beverages-intake.html

Are your grocery store habits keeping you from getting better health? We are all trying to grocery shop better and the tips out there currently are supposed to help you shop smarter – but are they really better? Here are 3 common grocery shopping “hacks” that actually won’t help you make better choices, and a better nutrition tip to help you shop better, more often.

Choose products with fewer (less than 5) ingredients.

This tip was created to help you make better, not perfect, packaged food choices. The idea is that if there are fewer ingredients, it should be better for you, right? Wrong. An organic frozen dinner with 25 ingredients that are whole foods, includes herbs and spices, balances nutrients etc. can be a better choice whereas there are plenty of 5 even 3 ingredient items that aren’t (hello a certain “energy” drink with artificial colors, artificial sweetener, and caffeine).

Shop the perimeter of the grocery store.

This tip was created to emphasize the ready-to-eat fruits and vegetable section (a better idea for sure), but then retailers heard this tip and saw where their customers were shopping and started planting chips and/or candy in the produce aisle (I’m not kidding, this occurred in my neighborhood grocery store!). Now, let’s not make retailers the bad guys, there is even more reason to NOT follow this tip: If you only shop the perimeter, you are missing out on a lot of better nutrition choices like organic frozen fruits/veggies (frozen is as fresh as ready-to-eat, lasts longer, and costs less typically), whole grains, spices, oils, and so much more. Every grocery store is also set up differently – so get to know where the better options are in your store.

The Veggie Choice is Always a Better Choice.

Better nutrition better be plant-based because humans (like all animals) need the nutrients that plants provide to build and repair our bodies. BUT not all plant-based products in a store are better nutrition options. Better nutrition needs to provide a balance of nutrients, from better quality ingredients. So make sure your plant choice is a) packed with whole or kitchen-processed plant ingredients b) doesn’t overdo your better amount of one nutrient group serving c) doesn’t pack in the salt, sugar or other preservatives. Some veggie burgers and bars use highly processed plant proteins or pack in 3-4 servings of carbs, now that’s not better!

Got a grocery shopping tip you are wondering about – is it better or not for your health and your wallet – share it with us on Facebook / Instagram — @thebetternutritionprogram — and we will answer it in our next round-up.

Want more Better Nutrition? Join nutrition expert Ashley Koff, RD for her webinar with MedFit:

Originally printed on ashleykoffapproved.com. Reprinted with permission.

Ashley Koff RD is your better health enabler. For decades, Koff has helped thousands get and keep better health by learning to make their better not perfect nutrition choices more often. A go-to nutrition expert for the country’s leading doctors, media, companies and non-profit organizations, Koff regularly shares her Better Nutrition message with millions on national and local television, magazines and newspapers. Visit her website at ashleykoffapproved.com. Ashley is also available for nutritional consultations.

Looking for weight loss and overall health in the digital age can be a mixed blessing. Technology, on one hand, is a threshold to endless potential weight loss diets, nutrition facts, health and fitness approaches.

But, on the flip side, it can be difficult to know what to follow and what activities could supercharge your health and fitness.

Take a look at some common nutrition myths…

Myth#1: A Gluten-Free Diet is Healthier.

What it is: Diet that excludes gluten content in food. Gluten is a wheat protein.

What it is not: Gluten-Free Diet is not a Guilt-Free Diet

Fact: Replace gluten-free diet with a Low-Gluten Diet with High Fiber as a better alternative.

A gluten-free diet is beneficial for people suffering from Celiac Disease (an autoimmune allergic response to the gluten protein found in wheat, rye and wheat products).

A recent study (1) suggested a low-gluten diet with high fiber has a beneficial health effect on our microbiome (gut bacteria composition in the intestine) that improves healthy gut bacteria. These changes in intestinal function alleviate bloating.

Research (2) suggests that there is modest weight loss with both low-gluten, high fiber diet over a high-gluten diet.

Studies have previously shown improvement in the condition of irritable bowel syndrome (IBD) and other gastrointestinal symptoms (bloating, constipation, stomach cramps). These are the gastrointestinal disorders that prevail in about 20% of the Western population.

A long-term study is needed to establish the beneficial effects of a low-gluten diet in healthy individuals. Although, intake of the low-gluten diet is prevalent in the general healthy population to aid in weight loss and lessen intestinal discomfort caused due to gluten insensitivity.

Mostly, a gluten-free diet available in the market is deprived of fiber and nutritional content. Nutritional composition of a gluten-free diet can be enhanced when it is high fiber enriched and minimally processed, for those who prefer a low-gluten diet.

Benefits:

1. Improves healthy gut bacteria
2. Combat excess weight and intestinal discomfort
3. Less bloating was observed in some healthy individual and along with IBS.

Tip: Replace fiber from wheat and rye with fiber from vegetables, brown rice, oats, quinoa, and corn.

My Advice: Check for gluten-free ingredients carefully.

Myth#2: It is healthy to lose weight with the low carbohydrate diet.

What it is: A quick-fix for weight loss

What it’s not: A long-term weight loss approach

Fact: Some carbs are good for your health and some aren’t.

Sugar is a bad carbohydrate and fiber is a good carbohydrate present in whole grains and oats, says Professor Jim, University of Otago. Therefore by cutting carbohydrates from your diet, you are also cutting down fiber that affects your health in the long-term.

High carbohydrate diet is good if it’s high in fiber, as it has protective effects on heart and gut. As WHO explains, a diet high in fiber (whole grain pasta), nuts and pulses will cut down chances of heart disease and aids healthy weight loss.

Tip: Dividing the number of carbohydrate per serving by number of grams of fiber can give you insight for good carbohydrate foods.

Cut down on added sugars, processed foods, and carbonated drinks. Add minimally processed foods in your diet. Try quinoa, amaranth, farro, millet in addition to brown rice and whole wheat products.

Myth#3: Cut fat for weight loss

What it is: Diet devoid of essential fats

What it is not: Healthy approach to eating

Fact: As per various studies, it has been proven that fat isn’t always the culprit when it comes to extra inches around your waistline.

It’s good to stay away from fried and processed foods as they are high in trans fat. Trans fat is found in foods cooked in partially hydrogenated oil (a type of “bad fat”). Such a diet increases your risk factor for developing cardiac disease by 12%, according to a study published in the British Medical Journal.

Take note of the good fats that improve health and aids in weight loss.

Good fats include: Healthy fats such as polyunsaturated fat (PUFA) and monounsaturated fats (MUFA) — they help lower bad LDL cholesterol and improve good HDL cholesterol. Polyunsaturated fats include vegetable oils, omega-3 fatty acids found in fish, nuts and seeds. Monounsaturated fats include avocado, plant origin oils like canola oil, olive oil.

Add healthy nuts and seeds rich in good fats (MUFA and PUFA) to your diet to improve heart health, lower inflammation, maintain healthy skin and hair.

Tip: Keep healthy nuts and seeds in your kitchen and bag as snacks.

Myth#4: Juices aids in weight loss

Fact: Juicing is not the right way to lose weight long-term, says Amy Gorin, MS, RDN. Relying on juices depletes you from protein and healthy fats required by your body for proper functioning.

Even 100% fruit juice adds more calories to your meal, along with other sweetened beverages. A 2011 Harvard study explains, sugar-sweetened beverages are linked to long-term weight gain, therefore stick to not more than one small glass of juice a day.

Juices fill you with only carbohydrates that are easily digested, making you feel hungry again. Whereas, protein and healthy fats keep you full for a longer duration and delays hunger.

People include a lot of sugar-sweetened drinks in their diet. According to a study consumption of sugar-sweetened beverages is about 63% in children and 49% in adults. This forms the major source of added sugar that provides calories without nutrients.

Home-made smoothies without sugar, plain green tea, infused water are a better alternative to provide ample an amount of nutrients.

It is recommended to eat a well-balanced diet that comprises of fruits and vegetables, whole grains, healthy fats, along with non-sweetened beverages.

Good protein like salmon and chickpeas are great picks. Also avoid foods that add empty calories and no nutrition, such as alcohol, fizzy drinks etc.

Eat food as a whole, rather than liquid form, as it leaves you much fuller. Simple fruit juices are loaded with sugars and high in calories. One bottle of cola has 200 calories, and one cup of apple juice is around 115 calories. One can of beer has 154 calories with no significant nutrition content.

Myth#5: Dieting is a good way to lose weight

What it is: Modest to severe food restriction

What it is not: Magic pill to lose weight

Fact: Focus on what works — healthy eating behavior to maintain a healthy weight.

Why dieting doesn’t work? It is an outdated and ineffective approach to weight loss. If you want to be healthy, you need to get of this relic and find a new approach! Dieting posses little significance today, as calorie restriction leads to undernourishment and calorie-dense but nutrient deficient food leads to malnourishment.

Don’t neglect colors in your diet: Fruits and vegetables are loaded with nutrients to provide you with vitamin A, B, K and minerals such as fiber, iron, carotenoids, and anti-oxidants, says clinical dietician Beth Morris.

Time is the key: It’s good to change your eating pattern rather foods. A study says to eat within a 12-hour window to let your body perform repair and regenerative activities at night. This process works within the biological clock of 24 hours.

For example, if you eat breakfast at 8:00am, then eat your dinner before 8:00pm. This helps your body overcome inflammation and disease.

My advice: Cook your meals more often at home. This will help you develop a healthy relationship with your food. You’ll enjoy the taste, flavors, aroma of your meal more than counting each calorie!

Part 2 Next Week!

Reprinted with permission from Akanksha Srivastava. Originally printed on healthrewardz.com.

Akanksha Srivastava is a Nutritionist, content writer & a food blogger. She is a life member of the Nutrition Society of India (LM No. LM-2018-0284). Her website, healthaadhar.com, is not just a hub of information which imparts views on health & nutrition related topics backed with scientific research papers, but a journey where everyone associated is a part of an endeavor through educative article beyond health. With a significant focus on the holistic approach to health and well-being, her blog successfully forays into empowering people with healthy eating behavior.

References

• (1) https://medicalxpress.com/news/2018-11-low-gluten-high-fiber-diet-healthier-gluten-free.html
• (2) https://www.nature.com/articles/s41467-018-07019-x
• https://www.amydgorin.com/
• https://www.bmj.com/content/351/bmj.h3978
• https://www.cdc.gov/nutrition/data-statistics/sugar-sweetened-beverages-intake.html
• http://phs.bwh.harvard.edu/phs2.htm
• https://hms.harvard.edu/sites/default/files/assets/Sites/Longwood_Seminars/Nutrition_3_5_13.pdf

Nancy, do you offer different nutrition recommendations for elite athletes as compared to recreational exercisers? I am highly competitive, work out intensely, and often wonder if I am eating to be the best athlete that I can be.

Answer: Sports nutrition recommendations are based on the assumption we all want to get the most benefits from our workouts so we can perform to the best of our abilities. Because each elite athlete and casual exerciser is unique, a one-diet-fits-all approach doesn’t work. Rather, all exercisers want to be curious and experiment with a variety of fueling practices to learn what works best for their bodies. The following compares recommendations I might make for competitive athletes vs. recreational exercisers.

Note: Sports nutrition is a new science. In the near future, with the refinement of personalized nutrition based on genetics, sport dietitians will be able to offer individualized advice. Some athletes might perform better with more fat than carbs, or more beef than beans. Until then, here are today’s science-based recommendations.

Carbohydrate requirements

In this era that pushes fat and protein, carbohydrate deficiency is common. All exercisers can improve their performance (and health) by consuming adequate “high quality” carbs (grains, fruits, veggies) to fuel muscles and prevent needless fatigue. While elite athletes might want to strategically withhold carbs before specific training sessions to trigger performance-enhancing cellular adaptations, recreational exercisers want to focus on fueling well each day in order to have enjoyable workouts. A sports dietitian can help both elite and recreational athletes reach these carbohydrate goals:

Example: For a 140-lb fitness exerciser who trains moderately hard for an hour a day, carb goals are 350 g (1,400 calories) For the competitive athlete who trains harder and longer, a good goal is 630 g carb (2,500 calories) a day. Divide that into 3 meals (400 to 700 calories from carb per meal) and 2 snacks (100 to 300 calories from carbs per snack). Start reading food labels to see how well you do. You’ll discover a spinach-cheese omelet doesn’t hit the goal.

Protein requirements

A well-fueled competitive athlete with trained muscles requires a little less protein than a novice exerciser who is building new muscle. The range of protein needs (0.6 to 1.0 g protein per pound body weight; 1.2 to 2.0 g/kg) tends to be moot, given most hungry exercisers and athletes consume plenty of protein.

Most competitive athletes can easily meet their protein needs by targeting about 20 to 30 grams protein per meal (a can of tuna) and 10 to 20 g protein per snack (a Greek yogurt). The protein in natural foods is preferable to protein supplements. Natural foods offer a complex matrix of nutrients that interact with a synergistic effect. Plus, they are unlikely to be spiked with illegal drugs and compounds that can lead to a failed drug test.

Fluids

Competitive athletes lose lots of sweat when exercising for hours on end. But so can recreational exercisers who are out of shape and working hard. That’s why everyone who sweats heavily wants to learn his or her sweat rate. You can learn this by weighing yourself (without clothing) before and after an hour of exercise without drinking anything at X pace and in X degrees of heat or cold. For each pound lost, you are in deficit of 16-ounces of fluid. Drink enough during exercise to minimize this deficit. Throughout the day, drink enough to urinate every 2 to 4 hours. (Peeing every half-hour is excessive; no need to over-hydrate!)

Fueling during exercise

For competitive athletes, a sport drink or gel is a convenient and precise way to boost energy during extended exercise over 90 minutes. With a target intake of 60 to 90 g carb per hour of extended exercise, an elite athlete generally prefers drinking a beverage than eating solid food. A casual exerciser might want some tastier orange slices or a granola bar.

Electrolytes

Electrolytes (potassium, sodium, magnesium, and calcium) are readily available in standard pre- and post-exercise foods. Most recreational exercisers don’t sweat enough to lose a significant amount of electrolytes. Highly competitive athletes, however, train and sweat for 2 to 3 or more hours in the heat. They should add extra salt to their pre-exercise food (helps retain water and delays dehydration) and consume sodium-containing foods and fluids during extended exercise (endurance sport drinks). Afterward, chocolate milk beats Gatorade for an electrolyte-filled recovery drink. Most sweaty athletes intuitively seek salty chips, soup, or salted foods in for their recovery meal. If you are craving salt, consume salt!

Recovery

Recreational exercisers who train 2 to 3 times a week can easily recover by backing their workout into a balanced meal that contains carbs (to refuel) and protein (to build and repair) muscles, such as oatmeal + eggs; yogurt + granola; sandwich + milk; chicken + rice. Competitive athletes who train twice a day should more rapidly refuel by eating soon after working out. The key is to plan ahead to have the right recovery foods and fluids ready and waiting. While a commercial recovery drink can be handy, a fruit smoothie (made with Greek yogurt) or some chocolate milk does an excellent job. Real foods work well for everyone.

After lifting weights, no need for anyone to immediately slam down a protein shake. Muscles stay in building mode for the next 24 to 48 hours. Regular meals, with protein evenly spaced throughout the day, do the job.

The bottom line

Every exerciser and athlete can win with good nutrition. The key is to be responsible, and plan ahead to have the best foods and fluids available at the right times. Here’s to satisfying results from your hard work!

Nancy Clark, MS, RD counsels both casual and competitive athletes at her office in Newton, MA (617-795-1875). Her best selling Sports Nutrition Guidebook and good guide for soccer, marathoners and cyclists offer additional information. Visit NancyClarkRD.com. For her popular online workshop, see NutritionSportsExerciseCEUs.com.

Cannelini beans are an overlooked nutritional goldmine. They are a versatile and mild bean, with a very creamy texture. They thicken soups and sauces. Make a velvety dip base and accept flavor profiles from every culture. This twist on an international favorite can be used to stuff enchiladas and tacos, too.

Ingredients

• 1 small can organic cannellini beans, drained, and ice bathed*
• 1 small can organic black beans, drained, and ice bathed*
• 2-3 Tbls olive oil
• 1 1/4 tsps ground cumin
• 1/2 tsp cayenne
• 2 tsps chili powder blend, mild
• 1/4 tsp ground coriander
• 1/2 tsp lime zest
• 2 tsps lime juice
• 1/2 tsp lemon zest
• 2 tsps lemon juice
• Salt to taste
• 1/4 cup tahini

Tina’s black bean hummus tostada. Includes her black beans hummus with kale and orange salad on a coconut oil fried tortilla

Directions

• Toss all ingredients together in a large bowl.
• Place 1/2 of the ingredients to a food processor, blend until smooth
• Transfer to a serving bowl, repeat process.
• Chill and serve with your favorite gluten-free chip or cracker.

About Wheat

Wheat is a phytoestrogen. This is generally a good thing, unless the wheat has been genetically modified. We’re hard pressed to find wheat that is non-GMO. Wheat in it’s natual state is inflammatory. We definitely don’t want that, with regard to preventing disease. So we can see that there is good and not-so-good characteristics in all foods. For many reasons, it does us good to take a break from wheat, and wheat products, whether we’re practicing a gluten-free nutrition plan or not.

*About BPA in canned goods

When in treatment for a hormone based cancer like breast cancer, it is imperative that you buy BPA free cans. It will indicate this on the lable. BPA is a chemical that creates confusing, and incorrect messages in the endocrine system. It is thought that BPA is one of the main contributors to the rise in infertility. It’s really best to cook dried beans from scratch whenever possible.

Phyto facts

Beans are a great source of omega 3 fatty acid, the most talked about of all essential fatty acids. What we don’t speak of enough, is the ratio of Omega-3 to Omega-6. We are exposed to processed oils more than we might think, in our everyday foods. These oils are almost always out of balance. Even foods in their natural state can be too far out of balance with their ratio. Too much Omega-6 can actually cause tumors to grow. All beans are great! I don’t want to discourage any bean eating! My only message, as always, is variety. Traditional Hummus is a huge staple in our culture now, but garbonzo beans have a very bad Omega 3 to Omega 6 Garbonzos are full of Delicious Medicine, just don’t eat them everyday. Black beans have a very good ratio, and they’re really purple when you look closely. Kidney beans come in white, as we’re using here, and red. Each color offers a different profile of phytonutrients.

Fiber is the real healer here, though. Beans contain both soluble and insoluble fiber. Fiber collects circulating estrogen like a sponge in the bloodstream. We all think of one thing when we think of fiber: Yep! I’m going to say it, POOP! The estrogen is eliminated, ahh, much nicer word, through our bowel movements. If estrogen doesn’t hang around, it can’t become malignant. This provides great protection against breast cancer, generally speaking. Here’s the kicker, if you don’t clear your bowels at least once per day, the estrogen is reabsorbed into the body. Please be sure to drink enough water always, but especially when eating a high fiber meal.

Sesame seeds, like Flax, have shown tremendous results with regard to the prevention, and treatment of breast cancer. High Lignan content is the primary healer here. Lignans not only balance hormones, but they also protect receptors from damage. This is crucial in preventing tumors from forming. Nature provides clues as to what the food is good for.

Citrus is the shape of mammaries, and bioflavonoids keep the breast tissue youthful in appearance, and hormone health. Hello men, this isn’t just about “The Girls,” or weird hippies living on veggies, we care about your hormones, too. A long and healthy life means more great sex!

Affectionately referred to as The Walking Encyclopedia of Human Wellness, Fitness Coach, Strength Competitor and Powerlifting pioneer, Tina “The Medicine Chef” Martini is an internationally recognized Naturopathic Chef and star of the cooking show, Tina’s Ageless Kitchen. Tina’s cooking and lifestyle show has reached millions of food and fitness lovers all over the globe. Over the last 30 years, Tina has assisted celebrities, gold-medal athletes and over-scheduled executives naturally achieve radiant health using The Pyramid of Power: balancing Healthy Nutrition and the healing power of food, with Active Fitness and Body Alignment techniques. Working with those who have late-stage cancer, advanced diabetes, cardiovascular and other illnesses, Tina’s clients are astounded at the ease and speed with which they are able to restore their radiant health. Tina believes that maintaining balance in our diet, physical activity, and in our work and spiritual life is the key to our good health, happiness and overall well being. Visit her website, themedicinechef.com