With all the hype and attention this lifestyle has been getting lately you might think this is the new fad diet. Also know as  the Paleo diet, a modern caveman basically eats what our paleo ancestors would have back in the day; lean meats, fruits, vegetables, nuts, seeds & berries. And stays away from grains, sugar, dairy, legumes, and processed fake food. But this is way more than a diet this is a lifestyle, if you are looking for an easy crap diet this is not for you. If you are looking for a healthy lifestyle mixed with rugged nature and that makes scientific sense, this could be the answer you have been looking for. Now of course there are a lot of different variations. Some are more extreme like eating only raw meats and fasting to simulate the unreliable food source that our ancestors would have faced. And there are less restrictive versions that eat some grains and enjoy modern supplements. Obviously, cavemen were not mixing up protein shakes and taking omega capsules in their caves before they went on a long hunt. They did however,  have the luxury of a completely organic food supply uncontaminated by chemicals, pesticides, pollution, artificial hormones and plant based foods full of all their original nutrients before we started crossbreeding them for beauty and shelf-life. So it is what it is. While our technology has allowed us to mass produce food, fly to the moon and communicate in seconds across the world, our human bodies that are ruled by mother nature's laws have paid the price. The complexity and severity of the health crisis is a cruel reminder of what happens when we try to change the rules of nature. How you treat your body and planet will directly effect the quality of your life. I didn't make the rules, that's just how it is, if you don't like them take it up with big man upstairs when you get there. All I'm saying is that the earth produces everything that we need to thrive and we need to respect the natural order of things if we want to be at our best. : )

Peas&Love,
Shanna Tokarsky '10

So it’s the end of January if you are like two-thirds of the new years resolutioners you are not longer sticking to the promises that you made yourself only three short weeks ago. That’s sad isn’t it! Three weeks ago your world was going to be changing, three weeks ago you were going to be half way to 10 lbs lighter, three short weeks ago you were going to make it to the gym at least 3 times a week and eat at home 5 times a week. Its amazing to me how three weeks of regular life is enough to knock more than half of the population off course of their goals. Why is that? I personally gave up new years resolutions because they became expectable to not follow through. It became okay to fail. Make a goal and tell everyone around you when it’s not the first of the year, I bet you will be more likely to stick with it. Nobody wants to be a failure in public, but that brings me back to the same question, why do so many people announce to the world every single year that ‘this is gonna be the year……. (fill in the blank)’ and then quit only 3 weeks later. I’m a little biased so I’m going to specifically talk about health and wellness here. I wanted to know more. Here’s what I found. For the most part the people that are making new years resolutions to lose weight are more than a few pounds overweight. According to a survey of more than 1,500 men and women conducted by researchers at George Washington University Medical Center, overweight and obese individuals strongly believe that exercise and diet are extremely important to their success. In the study, about 18 percent of respondents belonged to a health club while 82 percent did not. About two-thirds were overweight or obese. The more someone weighed, the lower their assessment of their own health. Yet despite being well aware that they need to exercise, negative feelings about the health club environment kept them from doing so.
“Both overweight men and women were intimidated by the health club itself, the environment and the staff. They were both uncomfortable about exercising around fit people,” Miller said. “The message to health clubs is they need to do more to make overweight people feel unself-conscious and comfortable.”
But overweight people can’t wait for health clubs to change, said Gregory Florez, a spokesman for the American Council on Exercise.
“It’s the ultimate conundrum, or Catch-22,” Florez said. “Obese people certainly know they are obese and they need to lose weight, and in many cases are quite motivated. However, they almost universally have a history of failure. They have tried every bestseller diet. They have tried every diet pill, legal and semi-legal. They have watched every infomercial.”
As a health professional this is very sad and at the same time very insightful. First of all it’s sad because so many gyms, personal trainers, dietitians and fitness professionals let the bottom line take the place of helping change peoples lives. Everyday desperate people look to us for answers, they trust us with their lives and we (as an industry) have let them down. Gyms that push fitness programs and training sessions without teaching the importance of nutrition, doctors and dietitians that slap their name on untested products (the worst is athletes that do this!), crazy juices, extremely low calorie diets, undergarments that squeeze you into smaller sizes….. I could go on forever! If you are in the wellness or fitness profession it is your job to do the research. It makes me sad that so many lose track of that. That so many only care about making profit and they are willing to hurt and even ruin lives to get it. With that being said, I have also met thousands of wonderful people in the fitness and wellness industry that have huge hearts and are working to educate and empower people to make that change. It is encouraging to know that there are still  good people on your side, as you are looking for truth in billions of lies that we are bombarded with in the media. What I am most intrigued about is that fitness establishments really are not helping the obesity epidemic they might actually be making it worse. The more I think about it the more it makes sense. I sometimes even feel intimidated to be working out in a gym. So what can we do to fix it? I say we because this is a society problem. We are all affected by it. Health care costs anyone?

Here are some of my ideas:

For the general population:
• Stop being so damn annoying at the gym if you are in great shape. Men: you don’t have to grunt we know you’re strong. Ladies: thongs are not appropriate for the gym it is not a club.
• The TV is filled with garbage! Stop getting health tips from it! The extreme techniques that are used on the Biggest Loser are not good advice to share with your overweight friends. Stop spreading their lies!
• If you are not an expert on health, please stop acting like one because you are in shape. Advising someone on his or her health problems is dangerous if you are not educated on the subject matter. And no, reading Mens Health and doing P90X does not make you an expert.


For the group that feels uncomfortable:
• Get psychiatric help first! People that are extremely overweight have an underlying issue that needs to be addressed before any progress is going to be made. The food and exercise part is easy once that is taken care of.
• Find a professional you TRUST and work with them to come up with unique exercise programs that makes you comfortable.
• The more you exercise the more comfortable you will feel.
• For the most part, people admire your courage to change, the ones that don’t really are just very insecure about themselves. “Next time you feel belittled by another person’s criticism, recognize this: the same thing for which that person criticizes you actually exists in his or her own being, and is perceived as bad. You are that person’s mirror for his or her own “disowned part” – Robin Meade Morning Sunshine! How to radiate confidence and feel it too.   
• Try different forms of programs to find one that you like. You have to like it or you are not going to stick with it period. Online support groups, walking groups, out door boot camps, private personal training studios, there are a lot of different ways to get the exercise that you need besides getting a membership at a gym.  


For fitness professionals:
• Do your research! Find out what types of programs work specifically for that person and make sure they are comfortable with it.  
• Teach the importance of good nutrition. Preaching about only exercise without nutrition is like teaching baseball by only going to the batting cages and ignoring the rest of the game. Never going to work!
• Ask your clients how they feel.
• Make sure the underlying problem is fixed.
• Stop pushing the fads and flavors of the week! Its irresponsible! And stop telling people to go to GNC to find their own products; the teenager working behind the counter has no idea what is in the sparkling containers on the shelves. Again, your JOB to research and share relevant information.  

PLEASE SHARE YOUR IDEAS!! SO WE CAN HELP CHANGE THE SITUATION!


Peas&Love,
Shanna ‘10



Resources:
http://www.efitnessforlife.com/top-reasons-those-get-fit-resolutions-dont-stick
The U.S. National Institute of Diabetes and Digestive and Kidney Diseases offers tips on getting fit.
SOURCES: Wayne Miller, Ph.D., professor, exercise science, George Washington University Medical Center, Washington, D.C.; Gregory Florez, spokesman, American Council on Exercise, and CEO, FitAdvisor.com, Salt Lake City; January/February 2010 Journal of Nutrition Education and Behavior

Rule of Thumb for each meal:
PROTEIN = at LEAST 10 Grams
CARBOHYDRATE = UNDER 30 Grams

Why?
-Carbohydrates are digested slower when combined with proteins
-Stabilizes blood sugar levels
-Protein is needed to burn fat and feed muscle
-Need Carbohydrates for many functions, however too many at one sitting causes the fat storage process
-Carbohydrates are our bodies main source of energy. If we eat more than we actually need for energy our bodies story it for later (as body fat) Body fat is really just stored up emergency energy.
-30grams of carbohydrates is an amount that your body can use, without going into "surplus"

Foods that contain larger amounts of Protein:
-Meat
-Poultry
-Fish
-Eggs
-Cottage Cheese
-Protein Powders
***Peanut Butter & Cheese are FATS not Protein***

Carbohydrates:
-Bread, bagels, rolls, croutons, cereal, oatmeal, rice, all flour products
-Fruit and fruit products (jelly, juice)
-Yogurt, Milk
-Corn, Peas, Squash, Potatoes, Yams
-Beans, Lentils
-Candies, sweets
-Alcohol

Serving Sizes
CARBOHYDRATES (15-20 grams)
- The size of your palm
- 1 slice of bread
- 1/3 bagel
- 1/2 English muffin
- 1/2 tortilla
- 1/2 cup rice, pasta, dry cereal
- 1/2 banana
- 1 Tbsp Regular Jam
- 1 small piece of fruit

PROTEIN (10 grams)
- 1/2 the size of your palm
- 2 egg whites

THE KEY IS TO READ FOOD LABELS!

Make it Happen:
- Veggies are free - except for corn, peas, squash, potatoes
-Read food labels
-Plan your meals ahead of time
-When in doubt eat a Meal Replacement shake or bar that has the proper carb/protein ratio. Advocare has both.
-At Restaurants:
- Eat open-faced sandwiches with no other carbohydrates
- For Salads, make adjustments to remove "added" Carbohydrates - example if you eat the croutons, skip the roll

Peas & Love,
Shanna Tokarsky 2009

Did you know that the average Thanksgiving dinner has over 2,000 calories?! Eggnog has 340 to 460 calories per eight-ounce glass. Add in the extra deserts and alcohol, no wonder most Americans gain on average 5-10lbs each years between the Thanksgiving and New Years. I know that doesn't really sound like much but the truth is those 5-10lbs are not lost from the year before and keep piling up over the years. So how do you avoid the temptation to eat until you can’t move on Thanksgiving? How do you not drink a cocktail at your company Christmas party? There are a few secrets that healthy people have to keep themselves in check during the holiday parties. Here are a few of mine:

1. Don’t ever go to a party hungry!! You know there is going to be thousands of bad choices and you don’t want to be the psycho in corner eating the entire veggie try. Do yourself a favor and eat a healthy meal (300 calories, More than 10g protein, Less than 30g of carbs) right before you go. This way you can still taste to get your fix but you don’t have to make a meal out of it. Notice I said taste, one or two bites of anything is enough to satisfy your craving.

2. Make and bring a healthy version of your favorite holiday treat to the party. This way when if you do get hungry you can fall back on the healthy version that you made. Note: don’t go around broadcasting that it only has 100 calories, 10g of protein and no carbs……most people are scared of healthy anything and that’s why they will be gaining 5-10lbs this season. Just smile and take complements when people tell you how awesome it tastes. I sometimes wait until its all gone to share the fact that is was also healthy for them. Still people will always try to avoid healthy especially at a party…..maybe they don’t want to be known as a health nut. Either way I’m not going to let their weird obsession with crappy food ruin my body. My favorite recipe for Thanksgiving is a pumpkin pie made with meal replacement shakes and protein powder. It actually tastes better than the normal way!

3. Stay hydrated! You should be obsessed with drinking water! You body can and most of the time does send you mixed signals about wither it is hungry or thirsty. Always always reach for water first before you decide that you are hungry. You will be amazed on how often it was just a hydration issue. Plus drinking water will help fill up your stomach when you are hungry. Also add electrolyte replacement drinks to keep you super hydrated. Watch for sugar though! A lot of  "sports" drinks are loaded with sugar.

4. Look for lower calorie alcohol beverages. Seriously I’m not going to say to stay away from alcohol during the holidays, I definitely don’t, but there are some damage control tactics that are helpful. Eggnog is delicious, especially with rum and cinnamon, as stated earlier one 8oz glass can have almost 500 calories!! AHHH! This is actually my favorite holiday drink so here’s my secret, Silk Eggnog instead! You cannot tell the difference taste wise and it has less calories and even gives you protein too. Stick to light beers, clear liquors like vodka with non-sugary mixers (flavored vodka and water is actually really good), and pace yourself. Try drinking a glass of water in between each drink. It will slow you down and keep you hydrated and that my friends leads to a much more pleasant morning.

5. Stay active! If you are at a party and there is wii bowling jump in on that! Dancing anyone? YES please!! Park down the street and walk. Help other guests carry in bags and trays. Help clean up. Use the upstairs bathroom…..You get the point! Just like all those little desserts add up….so do these little extra activities. Now just cause you used the upstairs bathroom doesn’t mean that you can eat 5 mini cheeseburgers, but it will add to your calories burned that day. If you know that it is going to be a bad night than put in extra time at the gym that day and eat extra healthy, but that to me is kind of setting yourself up to fail don’t you think?

Those are some of the tactics that I use to stay on track at the holiday parties. Of course I have more but if I give out all my secrets then you wouldn’t need to keep coming to me for advice and then I wouldn’t have a job. Stay healthy this Holiday Season, because you won’t be getting a new body for Christmas this year either! : )

Peas&Love,
Shanna 09

Potato chips and French fries have become a staple of the American diet. Unfortunately, the process by which potatoes are cooked into chips or fries alters their chemical structure and makes ingestion, especially in excess, dangerous. One chemical recently found in French fries that has garnished increasing attention is acrylamide.

Acrylamide is a potentially toxic chemical that forms when certain carbohydrate-rich foods (potatoes, breads and cereals in particular) are fried, baked or roasted at high temperatures. Just last month Health Canada recommended that acrylamide be placed on the toxic substances list. Although previous research has found high doses of acrylamide can cause cancer in rats, the risk to human health is relatively unknown.

In a recent study, researchers in Poland assessed the relationship between potato chips (known to contain acrylamide) with oxidative stress and inflammation.

Fourteen men and women ingested 160 g of potato chips containing 157-mg acrylamide daily for 4 weeks. Researchers evaluated free radical production and C-reactive protein in addition to other less known markers of inflammation and oxidative stress.

Researchers noted a distinct increase in the number of acrylamide-hemoglobin adducts. An "adduct" is the combination of two or more different molecules. Hemoglobin is the protein molecule that delivers oxygen to the body. An increase in acrylamide-hemoglobin adducts indicates increased toxicity in the blood. Moreover, significant elevation in all markers of oxidative stress and inflammation were found after 4 weeks.

Increases in inflammation are thought to result in the enhanced progression of atherosclerosis, in addition to many other diseases and disorders. It appears that reducing consumption of fries and chips can do more than reduce your waistline. It might save your life!

Naruszewicz, M., et al (2009) Chronic intake of potato chips in humans increases the production of reactive oxygen radicals by leukocytes and increases plasma C-reactive protein: a pilot study. American Journal of Clinical Nutrition. 89 (3): 773-777.