By now the reality of your New Year’s Resolution has started to sink in, and your weight loss goal seems to be slipping away. What many people fail to remember sometimes – it’s not what you eat, but why. Seasonal eating patterns such as Seasonal Affective Disorder (SAD), hormonal fluctuations, and stress can cause increases in appetite and eating patterns.
      This time of year, it seems like there is plenty of time to spend in the kitchen and one of the most intriguing reasons for your increased interest in eating has to do with the amount of sunlight your receive every day. For those who live above the 30th parallel of latitude, the incidence of SAD increases the closer you get to the Arctic Circle and the symptoms become more severe as daily exposure to sunlight decreases. As an example, residents of Alaska have an 8.9% incidence of SAD and a 24.9% incidence of subsyndromal SAD whereas, the rest of the US experience about 6.1% of SAD and 14.3% of subsyndromal SAD. What’s remarkable about SAD is one of the primary symptoms of the diagnosis is an increase in appetite, particularly the intake of carbohydrates. Two of the primary treatments depression and increase in appetite associated with SAD are vitamin D supplementation and the use of melatonin. It seems the decrease in the amount of Ultraviolet-B on our skin contributes to the disruption of our body’s circadian rhythms, so to combat that deficiency, the use of supplemental melatonin in the afternoon and daily vitamin D seems to diminish the symptoms. Another option is the use of supplemental light therapy, which requires 30-60 minutes of direct light therapy everyday – not the easiest means to control your appetite, but it works.
Women know better than men how powerful hormones can be when it comes to eating. The increase appetite, particularly for carbohydrates, in the days leading up to a woman’s menstruation is typical for many women. Often sugary/starchy foods are desired more as a result of fluctuating blood sugar levels due to hormone imbalance causing cortisol levels to rise. The rise in the levels of the “stress” hormone cortisol also causes emotional issues which can in some women lead to binge or comfort eating. Carbohydrates are known to have a slightly sedative effect initially and the rise in blood sugar will instantly cause a euphoric feeling. However the ensuing guilt that can be felt, on top of the fact that shortly after blood sugar levels drop dramatically, the result can be feelings of unhappiness and stress. Foods high in antioxidants such as berry fruits and citrus fruits can stop the vicious cycle of eating carbohydrates and fats.
The stress hormone cortisol is another powerful reason for uncharacteristic eating. Cortisol is actually the “fight or flight” hormone and healthy in small amounts, but in our fast paced lifestyle today, cortisol is present in larger amounts which results in symptoms such as blood sugar fluctuations, thyroid suppression and increased abdominal fat deposits. While yoga and meditation have been suggested, the most effective way to decrease cortisol levels is through regular exercise. By elevating your metabolism though exercise, cortisol levels decrease even by simply taking a 30 minute aggressive walk daily.
It doesn’t matter the mechanism of initiating your appetite, you need to have a solution to combating poor eating habits and make it a part of your program and lifestyle.

When Dr. Russo, PhD and I starting looking at manufacturing protein over 8 years ago, the biggest question that needed to be answered was, “What is the best combination of ingredients for promoting recovery?”  You see it doesn’t matter if you are an elite tri-athlete that trains 20 hours a week, or mom who exercises for recreational purposes – everyone needs the same nutritional requirements to enhance recovery.  In the last 20+ years of educating clients on nutrition and training the HARDEST discipline to master is proper macro nutrient intake after exercise.
Clients often tell me how healthy they feel after they exercise, but what they don’t understand is – their brain feels better, but training is damaging to the tissues of your body, particularly skeletal muscle tissue.  So, while you have been hammering your legs in that spinning class or lifting weights like a pro athlete – your muscles are being destroyed!!!  That’s right, while your brain is telling you how good you feel (which is hormonal) your legs are screaming for help…but in most cases it never comes.
This is where the importance of the recovery meal comes into play.  Research has proven that ingesting high concentrations of Branch Chain Amino Acids (BCAA’s) help repair skeletal muscle tissue and expedite recovery.  So where do you get BCAA’s and how much do you need?

The suggested amount of BCCA’s ingested following exercise varies, but most experts recommend 2-5 grams before, during or after exercise.  Red meat is highest in BCAA’s and closely followed by eggs, poultry and dairy.  The only problem with eating a quality piece of red meat following your workout – it takes forever to digest.  Eggs (as well as egg whites) are always a good choice, but you have to cook them before they can be eaten.  Research has shown that enzyme activity is at its peak up to 30 minutes following strenuous exercise, so it’s imperative to get the nutrients into your system as quickly as possible.  That’s what makes using eggs a second option following your workout.  Dairy is the natural choice when it comes to quality BCAA’s.  It doesn’t need to be cooked and it’s easily digested, which means your body can utilize the BCAA almost immediately following digestion!!!

As an example, 1 cup of low fat cottage cheese contains over 6 grams of BCAA’s which is perfect for a recovery meal.  Whey protein (such as Metabolix MAXIMUM PROTEIN) on the other hand has approximately 7 grams of BCAA’s and has fewer “negative” calories, so you don’t get all the fat, sodium and cholesterol.  When it comes to a recovery meal, these are two of your better options when it comes to proteins full of BCAA’s.  Now on to carbohydrates…

Following exercise, there is a huge demand for additional energy in the form of carbohydrates.  This is where most people fail.  Once blood glucose levels decrease, there is period where appetite is stimulated causing most people to over indulge in carbohydrates.  This becomes a vicious cycle and it’s difficult to get off the blood glucose roller coaster.  When carbohydrates are combined with quality BCAA foods, the increase in blood glucose stimulates the release of insulin which is important in shuttling the BCAA’s into the tissue to begin the recovery process.

So how much carbohydrate do you need?  Research suggests that everyone is different due to the glucose tolerance levels.  Generally, 40-60 grams of carbs are enough to initiate the release of insulin and a simple sugar combined with a complex carb seems to work best for sustaining insulin levels.  The goal is to increase insulin levels enough to start the rebuilding process without increasing caloric intake to store any additional fuel as fat.

Use of foods that compliment the recovery process can help as well, such as pineapple which contains bromelain, a protein digesting enzyme.  This assists in the breakdown of digested protein and aids the body in delivering the necessary amino acids. Click here for Kara’s Kitchen Pineapple Protein Shake video.

Recently, while on vacation, I was trying to explain to my older son that sugar is addictive, meaning that once you start eating it, you cannot stop.  This conversation was of particular importance because he had just inhaled an entire box of Milk Duds while watching a movie!!!  I know many of you are saying, “I can’t believe you give your children candy!”  Well, Kara and I believe that everything in moderation teaches personal responsibility, even at an early age.  He then informed me that he ate the Milk Duds, an ice cream bar, two bags of popcorn and washed it down with a Coke.  I asked him, “So, do you think sugar is addictive.”  He quickly replied – “NO doubt, I could have eaten another box of Milk Duds!”  To punctuate my point I asked him when was the last time he ate scrambled eggs or a steak and said to himself, “Boy I could eat another dozen eggs or another 8 oz. steak.”  Never, because proteins elicit a different response when you eat them, BUT sugar is the “White Devil” that wants you to keep coming back for more!!!

The White Devil is Coming to Get YOU!!!

This was a valuable lesson for him to learn, because the growing trend in childhood obesity in the United States is directly attributed to excessive intake of sugar (usually in the form of beverages).  Now it’s taking on an even bigger role in the increasing statistics of childhood diabetes, but it doesn’t stop there.  Adults suffer from the same issues as the younger population (diabetes, obesity, etc…), but their case they know the consequences but fail to curb their intake.  The question is why?

Scientists have known for years that sugar is an addictive substance and manufacturers use this to their advantage to “sweeten the pot”.  In a joint study done by the Princeton Department of Psychology and the Princeton Neuroscience Institute they have concluded that sugar elicits a response in the brain similar to the addictive properties of substances such as cocaine, morphine and nicotine.  They describe this phenomenon as “Sugar-Bingeing”.  In one experiment, they denied lab animals sugar for a prolonged period of time.  Once sugar was reintroduced, they consumed more sugar than they ever had before, suggesting cravings and relapse behavior.  Cravings and relapses are critical components of addiction and sugar seems to produce the same neurochemical response as many stronger addictive substances – so don’t discount the power of the “White Devil”.  What’s worse is sugar is responsible for a number of other physiological reactions that few people acknowledge such as joint inflammation, tooth decay and as we know – obesity.  If you couple those conditions with the addictive properties of sugar, it’s no wonder our country is facing a health care crisis.

I had a client a few years ago who quit smoking over 15 years prior to our meeting and found the only way she could visualize her accomplishment was to keep a calendar in her office and mark off each day that she didn’t smoke with a big red “X”.  Days lead to weeks and the weeks lead to months and before she knew it, a year had passed.  It was tough, but she beat the habit.  When she walked into my office, she had been off sugar for 6 days and you would have thought she was ready for a 12 step program – seriously.  The withdraw symptoms from sugar can be vicious: sleeplessness, headaches, irritability and even depression.  The “White Devil” can keep a grip on its victims for months in some cases, and in the event of a relapse – bingeing is the result.  In the Princeton study, the laboratory animals exhibited symptoms such as chattering teeth, anxiety, and reclusive behavior, and by the looks of my client, she was suffering from the same issues.  It took over 3 months to beat her sugar habit and over the course of the next year she lost an amazing 40 pounds.  She maintained her abstinence for almost 4 years and in a weak moment at a wedding reception she invited the White Devil back into her life.  It only took one bite of wedding cake to initiate her addictive response and 6 months later she was back on sugar and gained back 30 pounds of the 40 she lost years earlier.  Ultimately, after 2 years of unabated sugar intake, she returned to me, 60 pounds heavier (and 8 years older – making it a bigger challenge).  She tried for over 3 months to break the cycle, but couldn’t seem to find the success she had years earlier and finally opted for psychological intervention.

So what are the answers to beating the addiction and how do you curb those bingeing moments?  Here are some quick suggestions to stave off those pangs when the urge hits you:

• Use citrus fruits as a substitute for refined sugar.  A navel orange will provide the same satisfaction as refined sugar and it contains fiber.
• Lemon water is a good substitute for sugary beverage.  If you need to add sweetener, use Stevia or sucralose to sweeten the taste.
• Cut up apples and place them in a zip lock bag with cinnamon.  It’s a great healthy snack and it takes the edge off the 3:00 pm glucose crash
• Sugar Free Jell-O (pudding)…sometimes you just need a little dessert, just sayin’
• Carry carrots in a zip lock and snack on them to beat the White Devil.  As we know fruit and vegetables contain natural sugars, but what’s healthier a pound of carrots or a box of Juji Fruits?

Sugar addiction is no joke.  There are some people who can eat one piece of candy or dessert and never think twice about going back for more.  But, just like the alcoholic who knows one drink is too many and twelve isn’t enough, people with sugar addiction need boundaries.  Unlike other addictions, the problem with sugar addiction is you have to eat food every day and you must fight that battle with every meal.  If you feel as though the symptoms outlined above are too familiar to you, feel free to contact me about a maintenance meal plan to combat those cravings.  I guess the old saying is true…you can’t have your cake and eat it too…

Recently, I was speaking at a corporate wellness presentation about nutrition, weight loss and dietary requirements.  At the end of the presentation I was asked by a member of the audience why should she use supplements, because she didn’t see the need for them.  Before I answered her question, I agreed with her and still think whole food is your best source of macro nutrients.  I think she was surprised by my response, but she still prodded me regarding supplementation.

First you have to understand the rationale behind supplementation.  They fill a void or enhance the macronutrients you eat on a daily basis.  The problem with dietary supplementation is that most people immediately think about weight loss supplements that usually do not work.  Americans have been influenced by the multitude of advertisements that promise to shed those unwanted pounds and flash lean and trim models in their promotions.  Trying to break that image is difficult, but there is an easy way to change your perspective on supplementation.

After her question, I asked the room of about 60 people, “Who uses salt on their food?”  Slowly, about 75% of the room raised their hands.  I then asked the group what the dietary requirements were for sodium chloride.  All I saw were blank stares looking at me.  My point was that adding salt to your diet is nothing more than supplementation.  We get small amounts of sodium in our food throughout the day, so adding salt to your food is supplementation.  The thought process behind supplementation is to improve the nutrients that you are not receiving enough of throughout the day.  Most of us do it every day by taking a multi-vitamin, which improves our vitamin and mineral balance.  If you think of supplementation as anything but improving your macronutrients, then you have bought into the marketing.

Years ago, we saw the FDA ban a number of supplements due to the dangerous nature of their ingredients.  We saw professional athletes achieve amazing results from the “supposed” use of supplements.  Congress tried to get the real story behind that, but they were being lied to just like the rest of the American public.  Today, we know the real truth behind those astonishing physical feats and it had nothing to do with supplementation.  A little over 10 years ago, the growth of the ephedra market exploded and millions of Americans were on the band wagon, grinding their teeth, losing sleep and getting thin.  Those thermogenics are no longer available to the American public, but they left their mark on the “supplement” industry.  Those two examples are what most people think of when they hear the word supplementation, so when I speak of dietary supplementation during presentations I immediately have to break that thought process.

When it comes to macronutrient supplementation the one common denominator I see all the time is a deficiency in quality dietary protein.  More than half the women I evaluate have a protein deficiency (if not a total caloric deficiency), which results in the need for supplementation.  Use of “whole food” is the preferred way of improving that situation, but some folks find it tough to eat tuna fish and eggs throughout the day, so the end result is supplementation.  Don’t get me wrong, it you don’t mind fish breath and flatulence go for it, but there are better ways to handle that deficiency.

Maybe the next time you see an ad with a fit and trim model pushing the next greatest weight loss supplement, ask yourself, “Did she take that product or did someone structure her diet and balance her macronutrients?”  If you want the real answer to that question, email Kara and she can testify to how they achieved those results…what’s even better are the clams for growth and strength, but we can leave that discussion to another day.