We’ve talked before about how the sugar in whole foods (like fruits and vegetables) is necessary and healthy. The clarification that is not made enough by the media or by health professionals is the difference between sugar in its natural state and sugar that’s been extracted from its natural package.
In one study, scientists found that adding blueberries to meals can blunt the affect of high-glycemic foods. But how many berries do you need to eat to benefit?
If you eat a bowl of sugary breakfast cereal and no berries, so many free radicals are created within two hours that your body goes into oxidative debt. The antioxidants in your blood drops to below where it was before breakfast. One quarter cup of berries doesn’t help much, but one half cup does.
What About Fruit for Type 2 Diabetics?
Most dietary recommendations for type 2 diabetics suggest eating fiber-rich foods including fruit. That’s because fruit is healthy and has been shown to improve artery function and reduce cancer risk. However, some health professionals restrict the amount of fruit they recommend because they’re worried about the sugar content of fruit.
But what does the research say? In one study, type 2 diabetics were put into two groups. One group was told to eat a minimum of two pieces of fruit a day, and the other was told to eat no more than two pieces of fruit a day. There were no positive effects or weight changes in the group that had reduced their fruit intake. (Editor’s Note: There were also no positive effects on HbA1c or waist circumference in the reduced fruit group.)
Therefore, the intake of fruit should not be restricted in patients with type 2 diabetes.
Fruit in Any Amount
New, emerging literature has shown that low-dose fructose may actually benefit blood sugar control. So having a piece of fruit with each meal could lower, not raise the blood sugar response. But what about fructose toxicity? The threshold for toxicity of fructose may be around 50 grams. The problem is that that’s how much fructose the average adult consumes in one day. That means that half of all adults are likely above the threshold for fructose toxicity, and adolescents currently average 75 grams.
Is that the limit for added sugars or for all fructose? If we don’t want more than 50 grams and there’s about ten grams in a piece of fruit, should we not eat more than five fruit a day? According to the Harvard Health Letter: “The nutritional problems of fructose and sugar come when they are added to foods. Fruit, on the other hand, is beneficial in almost any amount.”
What do they mean almost? Can we eat ten fruit a day? How about twenty fruit a day?
We don’t have to guess. It’s actually been put to the test. In one study, seventeen people were made to eat 20 servings a day of fruit. Despite the extraordinarily high fructose content of this diet (about 200 grams per day = 8 cans of soda), the investigators reported no adverse effects (and possible benefit actually) for body weight, blood pressure, insulin, and lipid levels after three to six months.
More recently, Jenkins and colleagues put people on a 20 servings of fruit a day diet for a few weeks with no adverse effects on weight, blood pressure, or triglycerides and an astounding 38 point drop in LDL cholesterol.
There was one side effect, though. Their bathroom habits became very regular.
So what’s the bottom line?
Fresh fruit promotes good health and is an excellent source of calories. So when it comes to nature’s candy, feel free to enjoy it in abundance.
Dr. Greger’s Sources:
R Törrönen, M Kolehmainen, E Sarkkinen, K Poutanen, H Mykkänen, L Niskanen. Berries reduce postprandial insulin responses to wheat and rye breads in healthy women. J Nutr. 2013 Apr;143(4):430-6.
A S Christensen, L Viggers, K Hasselström, S Gregersen. Effect of fruit restriction on glycemic control in patients with type 2 diabetes–a randomized trial. Nutr J. 2013 Mar 5;12:29.
Top 5 ways to reduce crippling hand pain. Harv Health Lett. 2013;38(9):4.
B C Blacker, S M Snyder, D L Eggett, T L Parker. Consumption of blueberries with a high-carbohydrate, low-fat breakfast decreases postprandial serum markers of oxidation. Br J Nutr. 2013 May;109(9):1670-7.
J L Sievenpiper, L Chiavaroli, R J de Souza, A Mirrahimi, A I Cozma, V Ha, D D Wang, M E Yu, A J Carleton, J Beyene, M Di Buono, A L Jenkins, L A Leiter, T M Wolever, C W Kendall, D J Jenkins. ‘Catalytic’ doses of fructose may benefit glycaemic control without harming cardiometabolic risk factors: a small meta-analysis of randomised controlled feeding trials. Br J Nutr. 2012 Aug;108(3):418-23.
D S Ludwig. Examining the health effects of fructose. JAMA. 2013 Jul 3;310(1):33-4.
R H Lustig. Fructose: it’s “alcohol without the buzz”. Adv Nutr. 2013 Mar 1;4(2):226-35.
B J Meyer, E J de Bruin, D G Du Plessis, M van der Merwe, A C Meyer. Some biochemical effects of a mainly fruit diet in man. S Afr Med J. 1971 Mar 6;45(10):253-61.
D J Jenkins, C W Kendall, D G Popovich, E Vidgen, C C Mehling, V Vuksan, T P Ransom, A V Rao, R Rosenberg-Zand, N Tariq, P Corey, P J Jones, M Raeini, J A Story, E J Furumoto, D R Illingworth, A S Pappu, P W Connelly. Effect of a very-high-fiber vegetable, fruit, and nut diet on serum lipids and colonic function. Metabolism. 2001 Apr;50(4):494-503.
I’m sharing this article for all my Nutella Lovers
I used to love Nutella when I was kid–that is before studying nutrition and discovering its harmful ingredients. The scariest thing that people don’t know about Nutella is that it contains monosodium glutamate (MSG), also known as E621. It’s cleverly hidden inside an artificial flavor called vanillin which is labeled on every Nutella jar. It also contains the toxic GMO emulsifier soy lecithin and palm oil whose extraction is ravaging forests and wildlife throughout the world. Read more »
This Saturday 5/9/2015 there is a event at Embarcaderro park South and the road is closed so we are going to do a Cowles Mountain Hike
meet up time is 8am prompt the link below will dive you directions. At 8am I am heading up so don’t be late. See you then 🙂
Wear a ManUp shirt i like to take a pic with you guys 🙂
Homemade Vegetarian Lasagna
- 3 small or 1-2 large zucchini (enough for about 25 slices)
- ⅓ onion, chopped
- 14.5 oz diced tomato
- 8 oz tomato sauce
- ½ tsp garlic salt
- ½ tsp garlic powder
- 2 TBS fresh basil
- 2 TBS fresh oregano
- 1 TBS fresh thyme
- ½ cup Parmesan
- 10 oz ricotta
- 1 egg
- 8 oz mozzarella
- Cut zucchini into ⅛ inch thick strips.
- Lay zucchini out on paper towels and sprinkle with salt. Cover with additional paper towels.
- Put olive oil and chopped onion in a saute pan over medium heat. Saute for about 5 minutes until onions are golden.
- Add diced tomatoes, tomato sauce, garlic salt and garlic powder.
- Stir everything together and allow to simmer for a few minutes.
- Add fresh herbs when you are done simmering and remove from heat.
- Preheat oven to 375 degrees.
- In a small bowl combine, egg, ricotta and Parmesan
- Spread some sauce on the bottom of your pan.
- Layer 1 layer of zucchini across the sauce.
- Top zucchini with about ⅓ of ricotta mixture.
- Top ricotta with ¼ of mozzarella.
- Top cheese with more sauce and repeat steps 10-13.
- End with zucchini, sauce then mozzarella.
- Cover pan with foil and bake for 35 minutes.
- Remove foil and bake uncovered for another 15-20 minutes until cheese is golden.
- Remove from oven and let rest for about 5 minutes before eating.
Foam Rolling 101
If you are still of thought that foam rollers are for everyone else, then you are missing out on one of the most effective tools at your disposal for totally fit body, recovery and injury prevention. Rollers are the most popular mechanism for self-myofascial release, or SMR, and are gaining popularity among elite athletes of all walks because of the drastic and usually immediate impact it has on their performance and overall health. Here are some of the most frequently discussed aspects of SMR as it pertains to dedicated lifters.
WHAT THE WORLD IS SELF-MYOFASCIAL RELEASE ANYWAY?
Self-myofascial release is often called the “poor man’s massage.” Myofascial release is a hands-on technique that therapists have been using for years. To achieve this release, a therapist would apply a low load, long duration dragging force across layers of soft-tissue in the body. After a period of time, through some different mechanisms in the body, the body will “release” the tissue and mobility between those sliding surfaces is restored. To make these changes on oneself, a foam roller can be used in place of therapist’s hands. While the foam roller will never completely replace therapists, it serves as a great alternative.
WHAT ARE THE BENEFITS OF SMR FOR THE EVERYDAY FITNESS WARRIOR?
SMR can have a wide range of benefits for the everyday workout beast. Some of the basic, most obvious benefits will be increased blood flow throughout the body, better movement and increased range of motion. These benefits can decrease the chance of injury and decrease recovery time after a workout. A decreased recovery time means more training sessions per week/month and results can come quicker. Increased circulation is huge for recovery and greater ROM means you get to work muscles more thoroughly on lifting days.
WHAT ARE THE SIMPLE THINGS YOU CAN DO ON THE FOAM ROLLER TO START SEEING PERFORMANCE BENEFITS?
The first region to do to start seeing results is to foam roll your calves. Most of the things we do negatively affect our calves. From the shoes we wear to the way we sit in a chair, our calves are in a shortened position most of the time. This limits the range of motion of the ankle and reduces function up the rest of the body. To address this, begin by placing one leg on the roller, then place the other leg on top of it. Raise the hips and slowly begin to roll to the knee. If you find an extra tender spot, stop and hold. After about 20 seconds continue to roll through the area four times. Then set the hips on the ground and rotate the leg four times side to side.
The second best region is to foam roll the quadriceps. Again, from the things we do, this area can become shortened and affect the function of the hips and put additional stress on the low back. Begin by lying down in a plank position and place the GRID Roller just above the kneecap. Slowly roll down (about an inch per second) towards the hip. If you find a tender spot, stop and hold for about 20 seconds. Then resume the rolling. After four rolls, bend the knee 4 times. Make sure to breathe through all of the rolling.
The third best region to do is foam roll the upper back, the thoracic spine. This area is designed for rotation and extension. With the postures most people are in, this area gets stuck. Begin by sitting on the ground and lay back to where the roller is just below the shoulder blades. Support your head with your hands and lean back into slight extension. Raise the hips and begin to roll towards the shoulders. Make sure not get pressure onto the neck. This area normally does not feel as tender as the others but if it does, again feel free to stop and hold pressure on one spot. Roll through the area of the spine four times with the hips up. Then, set the hips down and perform four crossfrictions, by mimicking an oblique crunch (side to side) with pressure on the roller.
WHEN SHOULD SMR BE DONE, IDEALLY? PRE-WORKOUT AS PART OF A DYNAMIC WARM-UP? POST-WORKOUT? BOTH?
In the perfect world SMR would be done both before a workout as part of a warm-up and as part of a cool down. As part of a dynamic warm-up, it should be the first thing done, before any stretching or cardio. Here, it promotes blood flowing the areas that maybe aren’t receiving as much blood flow and helps to reduce tension in muscles. As part of a cool down, the rolling helps to flush out blood that has pooled in the working muscles and allows fresh nutrients and oxygen to come in and begin the healing process.
If one is limited with time (as most of us are) and can only choose one time to roll, pre-workout will get them the best results. For the benefits stated earlier, rolling for as little as five minutes before a workout can have a great impact on the quality of each training session.
So you want that Bikini Body or looking to attract that Bikini Body but if your life is as crazy as mine you’re going to love this meal. This slow cooker meal makes having a healthy meal when you come back from Boot camp or maybe some time with friends out on the beach. Not only is it super convenient but it is a very tasty meal, so no more excuses to why you didn’t get your body the way you really want it to look like in that bikini.
(Makes 2-4 servings)
- 2 raw chicken breasts (about 7 ounces each)
- 1 cup crushed pineapple, no sugar added, packed in pineapple juice
- 1/2 cup chili verde sauce ( from Trader Joe’s)
- Place the chicken breasts in your slow cooker.
- Pour 1/2 cup crushed pineapple over each chicken breast.
- Pour 1/4 cup chili verde sauce over each chicken breast.
- Cook on low for 4-6 hours or until the chicken easily falls apart when poked at with a fork.
Serving Suggestions: Serve over brown rice or quinoa and with a green side salad.