Archive for April, 2012

Are you eating enough of these?

Most "diets" tell you everything you shouldn’t eat.

We think that’s useless.

Who wants to think of deprivation?  Starvation?  Your goal isn’t to just burn belly fat, but it’s to burn belly fat FOREVER!

Who wants a quick fix diet that doesn’t last forever?

At Mohr Results, we focus on everything you SHOULD eat and include when trying to lose belly fat … and even when just trying to be the BEST physically and mentally.

So today we’re talking about 3 nutrients you’re not eating enough of and just how you can eat more, through real foods, since no one thinks in terms of "eating nutrients."

Vitamin D

I recently talked with one of the leading vitamin D experts in the entire world…and it solidified my belief in vitamin D more than ever!!!

Why all the recent "noise" about this vitamin?  It’s been shown to help:

    * muscle strength
    * improve bone health
    * potentially play a role in reducing type 1 and 2 diabetes
    * slash fat loss
    * cancer prevention
    * Alzheimer’s
    * arthritis
    * decreasing falls with elderly
    * decrease inflammatory issues
    * And much, much more.

Our bodies make vitamin D from sunlight, but most people don’t get out enough … or when we do, we slather our bodies in suntan lotion so sun has no chance to hit our skin (I’m not saying don’t use sunblock, by the way).  
 
Believe it or not, Vitamin D deficiency is starting to resurface.  This expert I spoke with, Dr. Robert Heaney, said his data suggest 60-98% of teenage girls are deficient…

The problem is it is difficult to get from foods — milk is fortified, canned and wild salmon are good options, sardines, anchovies, egg yolks, liver, and only a few other foods provide decent quantities.  Unfortunately you’re probably not licking your lips thinking of sardines, washed down with a nice glass of milk, are you?  Me neither.

So what should we do?  

First, next time you go to your doctor, have them measure blood levels of Vitamin D — experts seem to suggest that levels should be at least 40 ng/dL for optimal health.  At Mohr Results, our goal is not to simply eat enough to prevent malnutrition, but rather aim to optimize health.
 
And this is one nutrient it might be wise to add as a supplement (1000 IU’s/day, unless your health care provider tells you differently).  Of course do try to include some of those foods, too, because you get other powerful nutrients in addition to D when eating whole foods.  A favorite product of ours is Nordic Naturals Ultimate-Omega with D (high concentration of omega-3′s + 1000 IU’s of vitamin D).  A true win win.  Of course this is in conjunction with a great variety of foods that provide loads of other nutrients too.

Omega-3 Fats

This one probably won’t surprise you.  It all started when scientists realized Eskimo’s had an incredibly low rate of heart disease, yet ate a diet that was about 70% fat.  When they realized where the fat came from (primarily seal, which are high in omega 3′s), the wheels started turning.

Now, over 15,000 scientific studies later, voila!  We’ve got a winner on our hands!

The American Heart Association suggests eating at 12 oz of fatty fish per week (such as salmon, tuna, sea bass, etc).  Fish is the best source of omega-3 fats, but without getting into technical details, you can also get omega-3′s from other foods, such as walnuts, almonds, and flax seed/oil.  They’re not exactly the same, even though they’re all under the "omega-3 umbrella."  But all are a healthy part of the diet and you should be eating more of them!  If you’re allergic, well, then stick with vegetarian sources of omega-3′s. 

Why should you care?

Some of the benefits of omega-3′s are similar to those listed above for Vitamin D.

    * potentially burn belly fat
    * improves skin
    * cancer risk reduction
    * reduce the risk or progression of Alzheimer’s
    * slow progression of arthritis
    * decrease inflammatory issues
    * Decrease the risk of heart disease

Now if all those benefits above don’t impress you, nothing will.

Eat more vitamin D.  Eat more omega-3′s.  Notice salmon is a good source of both.  So are sardines and anchovies, but I bet you’re more likely to eat the salmon.  

Fiber

Most American’s eat an average of 10 grams of fiber each day.

It’s recommended that we get 20-35 grams.

There’s obviously a disconnect.

Here’s how to do it.

Replace all junk carbs — you know, the ones that increase belly fat FAST — with fiber filled carbs.  Fruits.  Veggies.  Grains.  If a carbohdyrate DOESN’T have 3 or more grams of fiber PER SERVING — toss it.  If it has more than 10 grams of sugar.  Toss it.  Deal?  In an ideal world, you’d get MOST of your carb intake from fruits and veggies, each day.  Trust me, you’ll feel like a new person. 

And why should you care?

    * keeps blood sugar stable — this helps with energy and storage of body fat
    * Controls appetite
    * Keeps you regular

All those sound good to me!  Just as an aside, add fiber slowly … otherwise your spouse, co workers, and friends may no longer want you around.

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51 Foods You SHOULD Be Eating

We recently wrote a blog called the 10 Commandments of Fat Loss — and it got a lot of attention …

It was reposted to the millions of Livestrong.com newsletter subscribers, posted on MensHealth.com and a writer from a popular fitness magazine emailed to ask if they could use that in an upcoming issue.

And I wondered — why?  I’m honored that such a simple, yet important post can get that much attention.  But I asked one of the editors.  Why THIS post in particular?

His answer?  "When most people, including our magazine, talk about fat loss — it’s always about deprivation.  Your blog post was actually 10 things you SHOULD do, though, when trying to change your body."

Interesting.

Almost like the placebo effect, when you give someone something (even if there’s zero active ingredients) they get better.  It’s all in the mind.  Amazingly, there are even data where people go under the knife … yet the surgeons do NOTHING outside of a faux surgery, yet the people report being better after the fact and one study I’m thinking about had people with arthritis hopping around and not feeling a bit of pain 2 years after their "faux" surgery. 

In their mind, a positive change happened and they got better.  Apply that to nutrition now.  Positive changes in the diet — or even the idea of being told to ADD things to the diet vs. decrease — will have a positive result on the final outcome. 

That being said, incorporate some or most of these 51 foods more consistently and you’ll be better off.  Even better, for every great food you add from this list, replace a junky alternative. 

51 Foods You SHOULD Be Eating

  1. Spinach
  2. Wild salmon (fresh and/or canned)
  3. Blueberries
  4. Raspberries
  5. Swiss chard
  6. Quinoa
  7. Rolled oats
  8. Pistachios
  9. Barramundi (often called "the sustainable sea bass") can be found in the frozen section of Whole Foods & has half the calories, yet equal omega 3′s to coho salmon)
  10. Plain Greek yogurt
  11. Apples
  12. Red bell peppers
  13. Yellow bell peppers
  14. Orange bell peppers
  15. Lean red meat (we prefer grass fed beef)
  16. Whole eggs
  17. Blackberries
  18. Almonds
  19. Sardines
  20. Carrots
  21. Black tea
  22. Green tea
  23. Pink grapefruit
  24. Turmeric
  25. Kale
  26. Cauliflower
  27. Red grapes
  28. Nut butters (peanut butter, almond butter, cashew butter, etc)
  29. Coconut (either fresh, where you crack the shell or unsweetened, shredded)
  30. Strawberries
  31. Avocados
  32. Tomatoes (raw and cooked as both have unique benefits)
  33. Pumpkin (we often add canned, unsweetened 100% pure pumpkin to our smoothies)
  34. Unsweetened, raw cocoa powder or cocoa nibs (we also often add to smoothies or Greek yogurt)
  35. Pineapple
  36. Sweet potatoes or yams (technically not the same, yet they’re often used interchangeably)
  37. Beans (black, kidney, chick peas, red beans, etc)
  38. Lentils
  39. Garlic
  40. Broccoli
  41. Red and green cabbage
  42. Onions
  43. Dark Cherries
  44. Cinnamon
  45. Oat bran
  46. Beets
  47. Barley
  48. Mushrooms (all types)
  49. Canola and olive oils (replace other less healthy fats with these, don’t simply add these to the diet)
  50. Farro (a whole grain that’s super high in fiber)
  51. Coffee (without sugar, cream and everything else)

Wow, there you have it – 51 of our favorite foods (and beverages).  Is this comprehensive of every single food that’s amazing for you?  Of course not.  But it is a pretty solid list of fantastic foods.  Variety is the key and quality is the key.  Aim for 1 ingredients foods when you eat (vs. processed options with many ingredients you can’t pronounce) and you’ll be much better off.

Did we forget any of your favorites?

Can you do us a favor and please click the "like" button below to share this list of the 51 Foods You SHOULD Be Eating with your friends on Facebook!

 

 

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