DISH'IN NUTRITION: "Feeding Tubes, Wedding Gowns and Ketosis....Oh My"

ON April 13^th the New York Times published a piece in their ‘Weddings/Celebration’ section titled “Bridal Hunger Games" written by Linda Lee  (obviously picking up the title from the popular new hit movie “Hunger Games”; A movie where teenagers kill each other off in rather rapid succession in order to win a game of sorts, so that they and their loved ones won’t starve  - - - CHARMING).

I was notified of this article shortly after I appeared on Baltimore’s NBC TV affiliate for my 11 Fitness morning news segment. I’d had a very heavy work weekend and other than being a part of the news, I didn't look at, read, or listen to any other news source for the duration of the entire weekend….until that is, I was shaken out of my work stupor and into the most twisted reality I wish I’d NEVER SEEN.

I was going along ‘fat, dumb, and happy’ (yes that’s another Oklahoma daddyism), when the voice mail notification on my phone caught my attention and I quickly scrolled through them. One of my clients had left a message about this column, just knowing I’d feel compelled to comment and SHE WAS RIGHT.  In fact, I was unable to grasp what I was hearing as she tried to explain about brides and feeding tubes and the Times…but try as I could, I wasn’t able to make any sense of her message. I only caught those few key words, but with a bad connection -  they made no sense at all. What was compelling however, was the urgency in her voice.

Now I had to know. So I ran to my Ipad and searched “The New York Times - Brides and Feeding Tubes” . Thanks to the power of Google, the link below popped up among others, but all containing the same content. Now I knew what she was so upset about. The highlighted link below contains the article from the Times, just in case you’d been living in a news free bubble as I had been over the past few days.

http://www.nytimes.com/2012/04/15/fashion/weddings/Losing-Weight-in-Time-for-the-Wedding.html?pagewanted=all  

In short, the article is talking about healthy individuals (brides to be exact) having feeding tubes inserted for the sole purpose of dropping weight rapidly enough to be able  to fit into their intentionally UNDERSIZED wedding gowns!  Have mercy, we've finally gone insane!

 I find this not only crazy and unsafe, but on the emotional side - extremely tasteless and void of all empathy whatsoever. Today there are literally thousands of folks using feeding tubes for the sole purpose of keeping their loved ones nourished and  in many cases...ALIVE!  I mean really, isn’t that what feeding tubes were intended to do?

But then again, we can’t have the brides of today losing weight (IF they felt it necessary),  by such barbaric methods as switching to smarter food choices, reducing their serving sizes and breaking a good old fashioned sweat now can we?  People, get real.  What’s wrong with teaching responsibility and the consequences of one’s actions; especially as one prepares to WALK DOWN THE AISLE! I mean it’s high time we stop looking for quick fixes and teach our youth, (by example – oh yeah I’m going there - ) that we can’t always have what we want just because we want it….just when we want it! One literally cannot have their cake and eat it too! 

 In this case, the liquid diets being pumped through some of the feeding tubes contained only protein, with caloric contents of anywhere from 500 to 800 calories max. This my friends is also known as a type of starvation, causing an unhealthy state of ketosis. Ketosis can cause a number of side effects, including dizziness, bad breath, dehydration, constipation, headaches, weakness and irritation. After you are on it for a longer period of time, such as a few weeks, it can cause kidney stones and gout. Ketosis can cause death if you have diabetes and if you are pregnant. 

This combination folks is not only unsafe and medically scary, if by chance they make it through the wedding without passing out, without the tube in place to continue to starve them out…. the results won’t last through the honeymoon, trust me!

THE ENTIRE IDEA IS BEYOND PSYCHOTIC! What doctor is going to accept money to do this…one can only recoil in terror at the thought.

Let’s focus on either accepting the size we are or doing the hard work necessary, in plenty of time… to squeeze our assets into a smaller size. Just the way God intended.

I suppose this looks a bit like a soap box, huh? Guess my client was right!

Folks, from the right motives tonight might I say….

Let’s all eat well to live well.

Until Next Time….

The Sane Fitness Diva -  just pumping out the truth,

Candace

www.CandaceGrasso.blogspot.com

www.FitIsItCardio.com

DISH'IN NUTRITION ; Try "Smart Snacking Combos" to lose weight

Whether your goal is to maintain a healthy body weight, lose a few or just trying to keep a more even keeled, higher level of energy throughout the day - consuming several small, "Smart Snack Combos" may just be the fix you're looking for.

 The traditional American diet of Three Steady Meals per day has become seriously flawed.

First, a larger percentage of American's admit to skipping breakfast all together.
 If I had a dime for every time someone's told me that they never eat breakfast, I'd be swinging on a hammock right now somewhere in the South Pacific... soaking up the rays and counting my mountain of cash!

Lunch has become nothing more than a  'Grab and Go' experience, often leaving many unsure of just exactly what they've consumed until arriving home after work only to find the spoils of war...(the left over food wrappers) on the floorboards of their cars.

Subsequently, dinner has become an all out, uncontrollable feeding frenzy. Why? Because by the time supper time rolls around, most of us are so under nourished and over hungry that once we start eating, we just can't stop!!!

One way to rectify the situation is by adding a couple of small, "SMART SNACK COMBOS" throughout the day. Doing so will help reduce the risk of becoming over hungry  (the biggest saboteur of healthy diets everywhere),especially if you skimp on breakfast as well as to maintain more even blood sugar levels throughout the day, thus elevating energy levels and reducing the highs and lows of nutrient deficient meals (if we can even justify calling them that)!

When choosing your mini meals, the key is to try and shoot for “Smart Snack Combos" as often as possible. These are groupings that contain a carbohydrate to protein ratio of approximately 3 to 1 (3 being the larger carbohydrate portion). Actually, this is how one should always try to eat. While we require many more grams of carbohydrates than protein each day, the proteins we do consume take longer to digest, therefore slowing down the entire process. By eating with this combination in mind; ‘Complex Carbohydrates accompanied by a healthy protein source’ your blood glucose levels will remain more stable. When this occurs, you not only feel full longer, but your energy level will remain noticeably more steady and stable throughout the entire day. 
 
It’s crucial to remember that if you chose to  incorporate mini meals of “Smart Snack Combos” to your daily eating plan, do so without going over your daily caloric intake for the goals you hope to achieve (whether aiming to lose or shooting to maintain your current body weight)! If you’re not familiar with what that number is, go to  www.livestrong.com and click the “MY PLATE” icon. They’ll do the work for you.
A few examples of “SMART SNACK COMBOS” include;

A piece of fruit (apple or orange etc.) with a piece of low fat, low Calorie string cheese.

A low calorie yogurt with a ½ cup of blueberries.

A smoothie with Skim Milk or Almond Breeze and ½ frozen banana or ½ Cup frozen berries.

Tuna in water, mixed with light or no fat Mayo (if desired), served on thin – crispy whole grain crackers.  ETC.
Be creative, the combinations are endless.

While this certainly won’t solve all of our nutrition woes, it is one more small step toward living an Abundant and Healthy Life.
 SO GO FOR IT and POWER ON!
Candace

MONDAY'S MOTIVATIONAL MINUTE: "Spring Has Sprung - Got Anything To Lose"?

 Spring has sprung! It’s finally here.

The days are getting longer. Once again the sun greets us when we wake and waits to accompany us home at the end of the day. The temperatures are beginning to climb as well and the warmer weather is a welcome break from the bitter bite of winter. The birds are chirping, buds are blooming and brightly colored bundles of flowers have begun   peeking their heads through the once frozen roofs of their winter homes. It all sounds fabulous!

      

 Yet, listen closely and you can hear the early spring cry of the suburban inhabitants awakening to find that winter has left them two sizes larger and unprepared yet again, for the dreaded, spring, sweater shedding ritual.

       It’s as predictable as the day is long and it’s upon us once again. As the clocks spring forward, we fall back into the same old destructive dieting patterns responsible for this panicked predicament.

     

 I once heard insanity described as doing the same thing over and over again, expecting to get a different result. If you resemble this remark, don’t you think it’s time to get a handle on a new way of navigating the pit falls of crash dieting and finally break through to the other side of the equation?

I mean after everything that you have tried, what do you have to loose? During my career, I have asked this question more times than I care to consider and the answer is always the same; ABSOLUTELY NOTHING THAT YOU WANT TO KEEP!

      

 In order break this cycle and shed our sweaters with confidence, we must reduce our winter weather insulation (body fat). It’s much like removing a blanket of cozy outerwear that covers our ripples, dimples and rolls in the hopes of revealing a body worthy of sporting sleek, sleeveless, summer attire.

        

It has been my experience however, that most people don’t have a clue how to properly set forth an eating program that will allow them to successfully drop body fat while saving their precious, metabolically active muscle. In order to attain and maintain your goal weight, it’s imperative to develop and implement a program that will not only remove the excess pounds you’ve packed on, but that will also serve as an all out healthy lifestyle change that will sustain us for the long haul. Any panicked attempt for a quick fix will put us right back on the “insanity train” to destination “Crash and Burn”. 

Having said that, try selling such a sound, safe and practical approach to folks, frantic to loose it all yesterday and you’ve entered MY WORLD. These carnivores are on the hunt for some type of warp speed, Naps Car, fast track magic to looking svelte in their spring break Speedos and I’ve often been afraid I’ll be excommunicated for speaking such evil. (I feel compelled to mention that after having trained some of the most awe inspiring physiques you’ll ever have the good fortune to gaze upon, I have come to the conclusion that it may be possible that no -BODY should EVER sport a Speedo, but hey, that’s just me).

     

 Such miss-guided attempts to rapid weight loss  actually render the opposite effect. In return for the effort, butts have broadened; yoyo dieting has become the norm, diabetes has sky rocketed and we have become a county filled with people whose waistlines are larger than the average bear!! All joking aside, we have an obesity epidemic in this country and it’s not improving!!! It’s not only our waistlines at stake but our health. I believe it’s high time to stop promoting and selling all the “DIET HYPE”, take control, and beat this monster back into it’s cave.

So…where do we start? How do we stay the course? How do we get off this weight loss roller coaster and cross the finish line? Return to the basics. Problem is, most of us can’t remember what they are. So, though we’ve been over this before, please, permit me to remind you yet again. If the volume of calls I’ve received of late are a reflection of the number of ya’ll who have this all wrapped up; well, let’s just say we need a healthy reminder. So, if you’ll permit me, please follow along and ... Help me to Help MOTIVATE You and REALLY DO IT THIS TIME!

      The first step is to look at how much you are eating in order to be where you are. To do this, you need to calculate (on average), approximately how many calories you are consuming daily. This number represents the amount of food you are eating to maintain your current weight.  There are many on-line resources and books available that will give you accurate caloric amounts for every food know to man. Find the one that seems the most user-friendly to you. Visit your local bookstore or surf the net and find a resource you like and become familiar with it. Lately, I'm liking the "Calorie Counter App" and if you tend to like the easy way out, try www.Livestrong.com  - which will calculate your daily calorie totals for you.

 Next, for three days, keep a food journal of every morsel that enters your mouth. Be sure to record both food and drink. Beside each item, record the calorie amount for each entry. Do a running total of each day’s calorie intake and find the average for your three daily totals. Some websites will do this for you.

     Try not to do anything out of the ordinary. Often I am handed a food journal. I assess it and then meet with my client and hand it back and tell them “nice try”.  The reason being that if they were eating what their journal reflected on a regular basis, they wouldn’t need my help, if you get my drift. It’s the equivalent to cleaning the house before the maid comes. If your home always looked like that, you wouldn’t need her. Be honest and be you, anything else won’t render accurate results.

For example…Monday’s total 2,321 calories, Tuesday’s total 2,035, Wednesday’s total 2,200. Add all three days and divide by three. This person’s average caloric in take for three days…2,321

                 + 2,035

                    2,200

                    6,556 three-day total.              6,556/3= 2,185 Average daily caloric intake.

      Now that you have calculated your average daily caloric intake for weight maintenance, take that number and shave off an appropriate amount through plain old food reduction AND exercise, to create a modest  “CALORIC DEFICIT” that will render a reasonable weekly weight reduction.

       In order to loose one pound of body fat you must achieve a deficit of 3,500 calories.

One of my clients actually let out a faint yelp the first time I broke this uplifting news.

If you reduce your food intake by a modest 300 calories per day while adding 30 minutes of intentional moderate exercise like fitness walking for example, (worth an approximate 200 to 300 calorie burn)…we create a total deficit of at least 500 calories per day.

So, a 300-calorie “food intake” reduction plus a 200-calorie “exercise expenditure” reduction equals a 500-calorie deficit per day.      

A 500-calorie reduction per day x 7 days a week= a 3,500-calorie reduction per week.

                 This renders a body fat weight loss equal to one pound per week!!!                          

     Not much of a wow factor huh? Were you waiting for me to pull a rabbit out of my hat?  Sorry, but there are no tricks up the sleeves of anyone out there to make this anything other than what it is. If they tell you they have one, take my advice and RUN! You’ll burn more calories that way and be closer to your goals then by listening to another shyster. The truth is what it is and boring or not, the truth is the only thing that will ultimately set you free from your weight issues for LIFE. Anything else is more than likely just another fad that will come and go as fast as your weight will leave and return to you.

    

 It was true at the dawn of time and it’s still true today. The old commonsensical   “EAT LESS/MOVE MORE” theory actually works!! A weight loss of one to two pounds a week is what you’re shooting for. If you loose a bit faster at first, you should settle down to not much more than two or so per week. Anything faster than that will inevitably have you so hungry at the end of the day that you’ll be willing to eat your shoes, much less anything else you can get your hands on that looks even a bit more appetizing.  A few days of that and off you go down the road to the local doughnut shop.

       

So, now it’s your turn. Plug in your numbers and do the math. Try to eat foods low in saturated fats, high in fiber and chocked full of colorful nutrients. Leave room for a little of what you love and you’ll win. Come on and give it a try. ……… WHAT DO YOU HAVE TO LOSE???  

 Until Next Time,

Power ON…

Candace

DISH’IN NUTRITON: “My Best Kept Nutrition Secret -Cucumber Water ANYONE”

If you’re looking for a healthy way to ‘reduce the bloat, discomfort and health issues related to water retention, as well as alleviate the harmful, often devastating effects of inflammation on body – then by all means…CONTINUE;

On any given day you can stroll into my kitchen, open my fridge and find a HUGE pitcher of my favorite 'Healthy Beverage' – “Cucumber Water”! Ever since I learned about the health benefits of this super simple addition to my daily hydration habits, I’m not about to stop.

Several years ago during one of our annual stays at our favorite place on earth, (the 'Four Seasons', "Hualalai - Kona Hawaii"), my husband came up to me while strolling through the spa and said, "You know how all of the big glass water containers are always filled with slices of oranges, limes and lemons? Well the one filled with cucumber slices, I love that one”…and  that was all I needed to hear. I knew of the many  benefits of this little green, vine derived vegetation but once my husband said he’d drink it, my research began in earnest.     
When it comes to natural substances containing healing properties, I tend to shoot for the real thing rather than looking for a bottle of its derivative.

So many supplements make SO many claims. However, the really scary part here is that industry is not regulated by the FDA. So, they can claim anything they want and it can be complete bunk. Even more disturbing, what’s in the bottle/ package or bag, may not even contain what the bottle says it does! JOY JOY! The laws need to be changed and for these reasons and many more, including the fact that just because something is ALL NATURAL, doesn’t mean we should ingest it folks. For Pete’s sake, Opium comes from a plant but that doesn’t mean we want to down a bottle of it now does it?
I look to food sources as often as possible as a natural source of help in warding off disease.
Let’s take the idea of reducing inflammation in the body for example. Why? Because inflammation is a killer.
Did you know that? Many so-called "diseases" have their roots in inflammation. All the following conditions in fact, begin with inflammation and then progress to more serious degenerative conditions that ultimately get diagnosed as disease;

• Cancers, including prostate cancer and breast cancer
• Irritable Bowel Syndrome and Crohn's disease
• Dementia and Alzheimer's disease
• Type-II diabetes
• Type-I diabetes and autoimmune disorders (like Lupus)
• Heart disease, atherosclerosis and clogged arteries
• Asthma
• Arthritis and joint pain
• Allergies and hay fever
• Infertility and endometriosis
• Skin disorders like eczema

Even conventional medicine is now recognizing how pivotal inflammation can be in determining the course of human health.  SO, with this knowledge in the forefront of my brain, I wanted to do something about it. But the first thing I’m wasn’t going to do was to run to my local Supplement store and down a bottle of who knows what. However; After Fibromyalgia was added to my list of health issues, I considered it. But alas, I knew better. So my desire to learn more was thrown into overdrive.
  
I researched anti- inflammatory foods! Fibromyalgia can cause serious swelling in the extremities. For me, before I was diagnosed, I couldn’t figure out for the life of me, why  all of my “Hotsie Totsie”  four (more like Five if I’m being honest) inch heals didn’t fit anymore. My feet looked more like stumps than delicate- four inch material! It got so bad that I actually had to give all my size 8 shoes to my daughters and buy 9s. Only problem there is that when the swelling takes a nose dive, they fall off…GOTTA LAUGH.
So, my research took me to find that cucumbers are a powerful source of anti-inflammatory properties! Now we all know you can reduce puffiness when slices of this fabulous fruit are placed around the eyes, so it made sense, AHA…anti-inflammatory, right! And Yea, cucumbers are categorized as a fruit. Interested? Google what constitutes a fruit and then challenge your family to a ‘FRUIT OFF’ Trivia Game !!! You are sure to win!

Ever notices, (just like at Hualalai), Spas often have this available for their guests. Why? Cause they’ve done their research too! They don’t want us to leave their spas BLOATED NOW DO they? You might not come back.  So easy you can make this with a blindfold on. It’s a no brainer that packs a powerful wellness punch.
Get the largest pitcher you can find and fill it with water. Next, take a large cucumber and peel it if you must, but if you can learn to like the skin, (even when eating it raw)….it contains a large amount of vitamin A. It’d be a shame to throw that kind of nutrition in the trash!  Slice and add to your pitcher of water and VOILA…cucumber magic! Anti- inflammatory yes AND natural diuretic! You can’t go wrong. Only use that water and the refill on that cucumber for 48 hours. Dump it out. Rinse the pitcher and make it again,(prep time, about 30 seconds)! It’s refreshing and it works! And yes, you can snack on them too. Add some celery stick to snack, drink the water from the pitcher in your fridge and kiss your excess water bloat goodbye while reducing the inflation in your body!
Until  next time,

This is the Health and Fitness Diva,
Still in my heels, even if a size 9! 

Candace

FESTIVE FARE: "Mulligatawny Soup"

 This delicious soup takes only 20 minutes to prepare and 1 hour cook time TOTAL! Not bad for a delicious full bodied soup that leaves you fully satisfied in the volume per serving and taste department!The word  "Mulligatawny" I have learned, is from a combination of two words, (Oriental and Indian) meaning          "Pepper Water"! Well, don't let that name fool you. With the additional Curry, the flavor of this soup is other worldly and your entire family is certain to enjoy this one!

Until Next Time, 

Candace

 Ingredients:

• 1/2 cup chopped onion
• 2 stalks celery, chopped
• 1 carrot, diced
• 1/4 cup butter
• 1 1/2 tablespoons all-purpose flour
• 1 1/2 teaspoons curry powder
• 4 cups chicken broth
• 1/2 apple, cored and chopped
• 1/4 cup white rice
• 1 skinless, boneless chicken breast half - cut into cubes
• salt to taste
• ground black pepper to taste
• 1 pinch dried thyme
• 1/2 cup heavy cream, heated

Directions:

1. Saute onions, celery, carrot, and butter in a large soup pot. Add flour and curry, and cook 5 more minutes. Add chicken stock, mix well, and bring to a boil. Simmer about 1/2 hour.
2. Add apple, rice, chicken, salt, pepper, and thyme. Simmer 15-20 minutes, or until rice is done.
3. When serving, add hot cream.

Nutritional Information :

Amount Per Serving- Yields 6 servings| Calories: 213 | Total Fat: 15.5g | Cholesterol: 59mg  

**Powered by ESHA Nutrient Database
** AllRecipes.com

THURSDAY'S DISH'IN NUTRITION: "Coffee and Caffeine- Friend or Foe"?

 I’ve been asked this question to the tune of what feels like at LEAST a thousand times ten! While countless articles have been written addressing the issue thus far, I’ve decided to go ahead and answer those who’ve specifically asked for MY opinion, adding my two cents to the mix.

As a two time certified Nutrition Specialist with over 20 years of experience, one might be inclined to think I could and maybe should write this from the volumes of information I’ve already studied about caffeinated coffee consumption and its effects on the body…good or bad. While I could do so, that’s not how I go about this part of my job. We are all constantly learning and to do that in my opinion would be irresponsible at best.
 So, just to make sure the latest research hadn’t changed since the last time I’d checked, I begin my study of the matter. I do this every time I write an article where statistics , percentages and specific data are involved in reaching the bottom line and once again, I found myself starring down the same old sad sack situation when researching articles titled ‘Friend or Foe’ – ‘Good or Bad’ – “Should I or Shouldn’t I”,etc. The topic is rather irrelevant really, the issue lies in the battle lines that are drawn….dragging the matter  WAY beyond it’s necessary limits; making the question at hand appear like rocket science with the life of all mankind held in the balance.
 
I mean REALLY NOW folks, you should see the mounds of data I found ….we’re talking Caffeine here, not a possible cure for Cancer! I’m sure if we just looked around the corner we’d find something a little more worth while to pour this kind of Money, Time, and Attention into than whether or not catching a caffeine buzz is detrimental to one’s organic state of being. It can utterly baffle the mind. How we so often spend year upon countless year beating the same old ‘POOR dead horse’, when the truth is - the matter’s already - clearly been settled. Research may continue to shed a shred of light, adding some clarity to what we already know - when it comes to the bottom line on certain issues.

What’s say we leave the line right there and get on with going after some of the bigger, bader (no need to look it up, it’s not in the dictionary) bullies out there that have yet to be bound; as I mentioned earlier….. a cure for Cancer or maybe  a halt to the aids epidemic. Oh, I know - how about stopping the wild fire spread of type II diabetes among our children? These deserve more of our time, attention and yes, BOCU BUCKS! Yet we continue to study the ‘already solved’ with such great fervor that it never ceases to amaze me. After several hours of research, studying literally article after article on this topic, the honest truth is, that the conclusions are as uncomplicated as you would want to make them!

 So, what is the truth of this tremendous argument over the concept of whether or not partaking of caffeine is healthful or hurtful? Well most likely, one of the reasons it’s been beat to death is that caffeine ISN’T bad for you – unless you’ve been told by your doctor, or by your own BODY, that IT IS BAD FOR YOU – in that case, it IS!
There now, wasn’t that simple?

The answer to this age old question is often skewed by the writer’s opinions prior to their research. But then again, what articles aren’t somewhat biased. I mean really, as much as I’d like to try and think it’s just not so, it’s near to impossible to completely keep one’s opinions from filtering even ever so gently down into the brew that creates the final blend of which many who partake of it, will swallow (oh, how I desperately hope you’re grabbing these purposefully placed puns here).
 So, if we read with a wise eye, whether it fits our preconceived notions or not, with a desire to shoot straight, be fair, and leave our opinions at the door, the truth will always rise to the top. SO, let’s first state that we all know – CAFFEINE IS A MILD STIMULANT. Having stated the obvious, let’s look at the pros and cons of caffeine; specifically through COFFEE AND ESPRESSO CONSUMTION - according to the latest research studies:

The Benefits of CAFFIENE and CAFFEINATED COFFEE CONSUMPTION:
1) Coffee Consumption Improves Mental Performance, attention, and wakefulness.
2) Caffeine improves Athletic performance.
3) A single cup of coffee shows to increase Information Processing in the brain.
4) Caffeine is rich in Antioxidants which help prevent damage to the cells of the body.
5)  Regular coffee drinking reduces the risk of Parkinson’s disease.
6)  Regular Coffee drinking may reduce the build up of plaque in the brain.(Alzheimer’s).
7) Coffee drinking has shown to possibly lower the risk of type 2 Diabetes in women.
8) The Food and Drug Administration Placed Caffeine on it’s list as ‘generally recognized as Safe” in 1958.
9) Many other benefits are shown through studies sighted below including: reduced risk of kidney stones – opening air ways and improving asthma symptoms, etc.

The Cons of CAFFEINE and CAFFEINATED COFFEE CONSUMPTION:
1)      It Can Cause an increase in anxiety.
2)      It Can Cause Heart Burn.
3)      It Can Cause Sleep disturbances if consumed in large quantities and close to bed time or evening hours in general.
4)      It can increase Blood Pressure.
5)      If you don’t hydrate properly throughout the day, it can contribute to dehydration. However, THE EFFECTS CAN EASILY BE NEUTRALIZED BY DRINKING A GLASS OF WATER!
6)      It can cause symptoms of dependence when deciding to stop partaking. This is shown mainly of course in those who drank higher than moderate amounts.(Though listed as Safe by the FDA, Caffeine is still a stimulant type drug)
7)      It can contribute to Cardiac Arrhythmias.

 I think it’s quite clear here that the Cons, IN MOST cases to be fair - are related to the individual’s pre – existing medical and or mental conditions and to responsible yes!!!!!  It’s clear that the negative effects are real. They are also however, Based on good old Common Sense.
My Suggested Common Sense, No Studies Necessary Advice For the Consumption of Caffeine:

1)      If you tend to get nervous, or have had issues with anxiety…it’s best to STAND CLEAR.
2)      Caffeine is a diuretic. IF you are going to partake, REMEMBER THAT and drink some water as well!
3)      IF you have heart burn or gastro intestinal issues, if you DOCTOR SAYS you can give it a whirl and if it causes you grief…..BYE BYE!
4)      If your Blood Pressure is edging the suggested ‘Normal Limits’, (now shown to be 120/80 and used to be 140/90) or if it’s down right HIGH…stay away.
5)      If you have an Arrhythmia, don’t even think about it! If it causes you to feel as though you are having one…..drop the cup and RUN!

Folks, the bottom line is this; we can’t check our brains at the door of any “STUDY”.
I once heard someone make the statement - “Studies Show…, is the Mantra for those who Check Their Brains at The Door”! Don’t forget it!

The most important statement to remember when you are considering whether or not to partake, (for the Safe and Enjoyable Benefits that Many Receive from moderate Coffee Consumption) is this;
“Although “generally recognized as safe” by the FDA, caffeine is still a drug - a mild central nervous system stimulant that produces dependence when abused. Therefore, use it wisely. If you have concerns about Coffee and Caffeine consumption…consider your personal medical background and history and for further concerns it would then be wise to CONSULT YOUR PHYSICIAN!

Otherwise, enjoy a cup of Joe and call it a day!
 Until my next ‘Nutrition - Quick Tip’ (part II) “Coffee vs. Espresso”, those are my thoughts for today on the matter.
( Drip Coffee Vs. Espresso - Which really has more caffeine  - ‘PART II’ - )
                     - Coming up on the next Dish’in Nutrition -
Until Next Time-
POWER ON under your own God Given Energy and Strength…
Candace

** for a list of sited studies go to www.katieb.hubpages.com/hub/coffee-pros-cons

THIS WEEK'S FESTIVE FARE: "Low Cal Breakfast/Lunch Burrito"

Simply the fastest, best tasting, easy to make - low calorie breakfast I’ve ever made~Try this one and you’ll be full till lunch! Better yet, go ahead and let it double as a hearty lunch recipe as well.

Power on,
Candace





Combine
Ingredients:

1 egg plus 2 egg whites

1/4 cup canned black beans, rinsed and drained

2 Tbsp salsa

2 Tbsp shredded low-fat cheddar cheese

1 small whole wheat tortilla

DIRECTIONS:

Scramble eggs, beans, salsa and cheese and

fill tortilla with the egg mixture.

How easy is that! Try it!

Better yet, why not set up a burrito station for the Super Bowl ? Mix a large

batch of the egg mixture in advance, cover and let them fill their own. It’s

always nice to have at least one healthy option so might as well make it fun.

Besides, who needs to know?

**USA TODAY: weight loss challenge

http://www.candacegrasso.blogspot.com/

Thursday's Dish'in Nutrition: "Did Paula Deen's Diet Cause Her Diabetes"?

The story is all over the news. You couldn’t miss it if you tried. If you follow the Food Network and in this case even if you don’t, you most likely know many, if not all of the players involved. If not, that’s fine as well because what I’m not going to do, is a make a judgment call in this particular case. It’s not my job to hash that out. Paula Deen isn’t a client of mine and therefore I don’t have all the pertinent information necessary to do so. If she were a client of mine, client privilege would keep me from even writing this article.

However, in response to today’s breaking news about the beloved chef and her diagnosis of type II diabetes, I feel a responsibility to address the issue of diabetes and its impact on this country. From there, you can draw your own conclusions as hopefully; you’ll have a better understanding of the differences between type I and type II diabetes and what you can do to help prevent it.

It’s also my hope that armed with this information, you will take what you’ve learned and create an action plan beginning today , to protect you and your family (as much as one can), from the ravages of this devastating disease.

Today, our country is facing the largest Type II diabetes epidemic in HISTORY! That alone should gain our attention. But why type II and not type I? Here, in a nutshell, is what you need to know –

Type I is quite often still referred to as juvenile onset diabetes, because it occurs typically before the age of 20. Those with type I diabetes, usually tend to be on the thinner side of the weight equation; thus giving us a clue as to the history and cause in part of type II.

The cause of type I diabetes is due to the fact that the pancreas (the organ that secretes insulin), is damaged so to speak, causing people with type I diabetes to always need insulin. This can either be injection or distributed through an insulin pump. Interestingly enough, Type I diabetes accounts for approximately only 10-15 percent of all the diabetics in the country. Ya, it makes you go HUMM right? RIGHT!

So then, we’re left with type II. Type II is obviously the most common type of diabetes and is also known as “adult onset”. Type II diabetics tend to live on the heavier side of the weight equation and are also usually not diagnosed until after the age of 35. The cause for type I and Type II are quite different and there in lies the rub when it comes to the devastation it is wreaking on this country. Type II is often due to ‘Insulin Resistance’. With Insulin Resistance, unlike type I, there is plenty of insulin available but its lost the ability to do it’s job (control blood sugar). Treating type II diabetes is quite different as well. Usually a healthy lifestyle change, including diet and exercise will often do the trick. Though often, oral medications can aide in its treatment as well. One of the main culprits for the body’s inability to respond to insulin properly is over body fat percentage. OUCH!

Type II diabetes is responsible for a staggering 85 to 90 percent of all the diabetes cases in the country. Type II diabetes is also associated with heart disease, and that's why it's so important to not only treat the glucose levels, but also to attack blood pressure and cholesterol levels as well. Type II diabetes often crosses from generation to generation however…..IT CAN OFTEN, IF NOT MOST ALWAYS, BE PREVENTED! There in lies the crux of the matter.

While it is known that anyone at any age can have either type I or type II, in most cases, the writing is on the wall and this country is headed straight for it, at warp speed and without a helmet!

So now you do the math. It’s a sad state of affairs. I and my colleagues spend a good portion of each day in the trenches helping to fight this war but more ammunition is needed. Please, if you have children, do all that you can to pattern a healthy lifestyle. Do so by implementing a nutrient dense, fiber rich diet; one that’s low in saturated fat and sugar and include daily exercise as a part of your ever day activities. In doing so, you may not only save yourself and your family but you’ll also be winning one for OUR SIDE!

Paula, our prayers are with you.

God’s speed ya’ll and as always,

Power On…

Until next time,

Candace

Thursday's Dish'in Nutrition: "My Food Label Litmus Test"

In Today’s discussion, we are merely brushing the tip of an enormous iceberg. The topic, FOOD LABELS and the myriad of misunderstood and confusing information found there! Now days, food labels contain a wealth of nutrition information that can be either LIFE CHANGING or confusing and difficult to decipher. So before we go any farther, I’m going to give you the first piece of information you want to look for on your next trip to the grocery store. I call it my “personal FOOD LABEL litmus test”. The nutrition information on our food packaging runs the gamete from the total Grams of Carbohydrates, Proteins and Fats, to the breakdown of the Total Fat Grams themselves,(saturated, unsaturated, trans fats etc.). Sodium content, Sugar content you name it, we know it.

With so much more information available to us than ever before, why in the world are we facing the biggest obesity and diabetes epidemic that this country has ever seen? If knowledge is power, we must be stuck in REVERSE and flying warp speed in that direction!!! Well, it just so happens that I lecture on this topic and I found a research study that showed when surveyed, most Americans said that calories were "NEXT TO THE LAST THING THEY CHECKED" in order of importance, when reading food labels. OUCH! Know why? I do. Misinformation when it comes to the reality about WEIGHT CONTROL!


We have people so confused about what causes weight gain and how to control it, that they don’t give a rip about calories anymore. I want you to know that once again I’m exhibiting great self control here because I want to tell you why, however, in accordance with the new blog rules I have set for myself (to stay on topic and stay on task: Just in case you'd missed it), that’s for another day.

SO what is my food label litmus test? Well first understand that I do check Sodium and Sugars and Saturated Fats and Fiber (and and and…yada yada yada), but only after I take care of checking the most important weight control factor found on the food labels first. I look first and foremost at the thing that most Americans ignore. I CHECK THE SERVING SIZE CAREFULLY and then THE CALORIES PER SERVING!!!! THAT’S THE FIST LITMUS TEST… If a box of warm cereal says SERVING SIZE ½ CUP ..CALORIES PER SERVING 385, guess what? IT GOES BACK ON THE SHELF. WHY? I do so because FOR ME…and my size and my daily caloric maintenance intake, there’s no reason for ME to read farther. I know that I’m am going to look for one that says more like ¾ cup and 250 calories for that serving.

I buy and live off of what I call 'nutrient dense, high volume, lower calorie foods'. What exactly does this mean? It's simple. These foods are going to offer the biggest "bang for their buck", nutritionally speaking. They do so, interestingly enough, while also offering serving sizes large enough to fill me up, without a caloric punch big enough, to contribute to the possibility of over shooting my daily allotted, caloric intake . That’s what I throw in my shopping cart.

While it is extremely important to know the saturated fat, sugar, fiber and sodium grams etc.; we should never forget to check the - calorie to serving size ratio - FIRST. After that, I run down the rest of the list and sadly, when they fail the "healthy food content test", no matter how great the calorie to serving size ratio may be, back on the shelf they go and I start all over again. I ALSO DON’T GIVE UP until I find an alternative that meets all the criteria I’m looking for. Those products are out there, trust me. SO, do my litmus test first, and then check the rest to decide then if it goes in your shopping cart .

Until Tomorrow's New Recipe...
Eat less and move more. This is the MAGIC BULLET you've been searching for!

Power On,
Candace