Obesity; A Growing Epidemic

Obesity; A Growing Epidemic

Thanks to Tony Shin for forwarding me this graphic. I think it is very pertinent to today’s society. Theses statistics are both shocking and scary and should motivate everyone to not only take care of their own health, but also look after close friends and family to help combat the growing obesity epidemic in America.

For more on this graphic visit http://MedicalCodingCareerGuide.com.

Thanks for reading and let me know if you have any questions or comments.

From South Bend,

Kevin
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The Myth Of Discipline

The Myth Of Discipline

I tried taking a little different approach this week because this article was too good to pass up. I received this from a good friend.(Thanks Ben) Written by world renown strength and condition guru Charles Poliquin, this article hits on the essential points of discipline, priorities, and self-esteem. Give this a quick read for some inspiration in choosing your next meal or getting after your next workout.

“There is no such thing as discipline. There is only love. Love is the most powerful creative force in the universe. You are the result of what you love most. You either love finely etched muscular abs more than donuts or you love donuts more than wash board abs you could do your laundry on. It is as simple as that. Don’t beat yourself up that you have no discipline or further drown yourself in a sea of refined carbs. Admit that you like crappy food more than you love strength. Or ask yourself this, what do you really love? Self-esteem is the reflection of self-judgment. One of the best ways to raise self-esteem is to make truly loving choices that lead to increased strength of body and mind. For example, if you truly love yourself in the gym, you choose the full squat with chains over the leg extension machine. At the restaurant, if you truly love yourself, you pass on the heavenly smelling basket of bread and creamy butter, and ask for some more limes for the water. Limes alkalize your body which in turn helps your bones, muscles and your ability to deal with stress.

When you are faced with difficult choices, ask yourself, in context of course, what would a loving expert recommend? For example, when working chest, would a loving strength coach recommend the pec deck, or full range dumbbell presses. When choosing desserts, would the loving nutritionist recommend a bowl of berries or the triple-decker brownie submerged under melting vanilla ice cream.

How to free yourself from the outdated concept of discipline:

  1. Accept that all your choices are reflections of what you truly love.
  2. Love is the greatest creative force of the Universe. Use it wisely.
  3. Choose to love yourself more than external things.
  4. Treating yourself well accelerates the growth of your self-esteem.
  5. When people comment on your results and say things like “Wow you have a lot discipline” answer “No, I just make loving choices for myself”. Reinforcing your own positive behavior will help you grow in strength.
  6. What you appreciate appreciates. Whenever you make a truly loving choice, say to yourself ‘Thank you for taking care of me in a loving way”. The more you talk to yourself like a loving parent, the faster you will grow. By documenting and rewarding your successes, they will grow in magnitude and frequency. Whenever I meet a goal, I reward myself with positive things like a vacation or a new piece of equipment. When I get something better, I make the choice of giving away the old piece to someone who will appreciate it. Living a clutter free life allows for more growth.
  7. The more you believe in yourself, the more objectively you will be able to take the advice of authority figures.
There is an old Hindu saying: “The World is as we are”. Are you tired of seeing the condition of the world around you? Start by changing yourself- be the change you want to see in the world.”
Hope everyone has a great week. Let me know if you have any questions or comments.
From South Bend,
Kevin

Get Your Pasta Fix The Healthy Way

Get Your Pasta Fix The Healthy Way

The Problem

For those who have participated in a moderate level of competition or athletics you’re probably familiar with the term “carbo loading” with pasta. Complex carbs, like pasta, break down slowly in your digestive system and can help you sustain energy through a game, match, or workout. The problem is that 99% of the population doesn’t burn enough calories to require a high intake of complex carbohydrates from pastas and other carbohydrate-dense foods. However, people still love to eat pasta because it tastes great and easy to make.

The Solution

My recipe for a “pasta substitute” not only tastes better, but is lower in carbohydrates and made up of more vitamins and minerals. This pasta recipe can also curb hunger, increase energy levels, and deliver superior vitamins, minerals, and nutrition levels to your body.

The Ingredients (Makes 4 large servings or 6 medium servings)

  • 2 whole spaghetti squashes
  • 1 lb of shrimp
  • 4 cups of spinach
  • 4 cups of mushrooms
  • 2 whole tomatoes
  • 1 garlic clove
  • 2 ounces of white wine
  • 1 tbsp. of soy sauce
  • 2 tbsp. of balsamic
  • 2 tbsp. canola oil

The Nutritional Breakdown (per large serving)

  • Calories-400
  • Saturated Fat-1 gram
  • Protein-47 grams
  • Carbohydrates-27 grams
  • Sodium-800 mg
  • Sugar-11 grams
  • Fiber-10 grams

For those looking to take in more calories, top the pasta with avocado and brussels sprouts.

Nutritional Breakdown (with 1 serving of brussels sprouts and avocado)

  • Calories-520
  • Saturated Fat-1 gram
  • Protein-55 grams
  • Carbohydrates-37 grams
  • Sodium-900 mg
  • Sugar-11 grams
  • Fiber-17 grams

How This Recipe Compares To Competitors 

Olive Garden’s Fettuccine Alfredo

  • Calories-1220
  • Saturated Fat-47
  • Sodium-1350
  • Carbohydrates-99
  • Fiber-5
  • Protein-36
Olive Garden’s Chicken Parmesan
  • Calories-1090
  • Saturated Fat-18
  • Sodium-3380
  • Carbohydrates-79
  • Fiber-27
  • Protein-83
Olive Garden’s Seafood Alfredo
  • Calories-1020
  • Saturated Fat-31
  • Sodium-2430
  • Carbohydrates-88
  • Fiber-9
  • Protein-50
The Comparison 
Honestly, I shouldn’t even need to give a detailed explanation of the difference in nutrition as the results above are pretty staggering.  I will point out that besides having about 1/3 the amount of sodium and significantly lower carbs, calories, and saturated fats, the vitamins and minerals you get from the spaghetti squash itself is far superior to what you will obtain from traditional pasta noodles served at most restaurants. Spaghetti squash is loaded with vitamin C, B-6, thiamin, riboflavin, niacin, folate, pantothenic acid and vitamin K… to name a few.
Cooking Instructions
Spaghetti Squash
1.Pre-heat the oven to 400 degrees. Cut the spaghetti squash in half length wise and clean out seeds and excess leftovers.
2. Lightly drizzle the inside edges of the spaghetti squash in oil to soften the insides. Cook for 30 minutes at 400 degrees.
3. Place the sliced mushrooms in the oven half way through squash cook time and cook for 15 minutes.
4. Remove from the oven and fork the squash into spaghetti strands until the squash shell is bare.
Shrimp and Toppings (while squash cooks)
1.  Remove tails from shrimp.
2. Lightly coat a pan with canola oil and turn on a high temperature. Add the chopped garlic clove.
3. Add shrimp and drizzle with balsamic vinegar and soy sauce.
4. Add white wine to the edges of the pan.
5. Cook shrimp for 10 minutes or until most of the liquid is disolved.
6. Add spinach and tomatoes.Cover and simmer on low.
7. Add cooked mushrooms, spaghetti squash, and seared shrimp, spinach, and tomato to a large bowl.
8. Top with avocado and add brussel sprouts. (optional)
This is a great alternative to generic pasta with meat. Also, this is just a foundation. If you are looking to add more protein or calories, mixing in other great stuff like chicken and black beans is highly encouraged. I hope you enjoy this recipe and I appreciate all the great feedback and questions I have been receiving. Thanks.
From Naples,
Kevin


Ten Foods You Should Add To Your Diet (Part 2)

Ten Foods You Should Add To Your Diet (Part 2)

Brussels Sprouts

Brussels sprouts are part of the cruciferous vegetable family that are low in fat and calories but high in protein. (accounting for more than a quarter of their calories) A great substitute for broccoli, 1/2 cup of brussels sprouts contains 80% of the recommended daily amount of vitamin C.

Health Benefits

  • High in fiber and beta-carotene.
  • Loaded with vitamin A & C, folate, potassium, and calcium.
  • Loaded with phytochemicals and antioxidants that control inflammation and can help combat cancer.
  • Have cholesterol lowering benefits when steamed.
  • Brussels sprouts are an outstanding source of glucosinolates which can help detoxify the body.

Kale

Similar to brussels sprouts, kale is a power vegetable and member of the collared greens family that is unusually high in fiber (contains 20% of the RDA of dietary fiber) which helps to keep you feeling full. A great substitute for romaine or iceberg lettuce.

Health Benefits

  • Excellent source of nutrients such as vitamin A,C, B6, calcium, folate, manganese, and potassium.
  • One of the best sources of beta-carotene which help aid in the battle against cancer and heart disease.
  • Promotes regular digestion, prevents constipation, lowers blood sugar, and curbs overeating.
  • One cup of kale provides about 10% of the RDA of omega-3 fatty acids.
  • Like other greens and cruciferous vegetables, kale is loaded with antioxidants that help regulate the body’s inflammatory process.

Walnuts

Considered the #1 nut for heart health, walnuts contain almost twice as many antioxidants as an equivalent amount of any other commonly consumed nut. Walnuts are antioxidant dense and can lower cholesterol, reduce oxidative stress, and decrease unhealthy inflammation. Can make for a great snack, oatmeal addition, and salad topping.

Health Benefits

  • Contain plenty of high-quality proteins that can be used as a substitute for meat. Loaded with vitamins and minerals; dietary fiber; and they are dairy and gluten-free.
  • Walnuts have been linked to decreased risk of heart disease, certain kinds of cancer, gallstones, type 2 diabetes, and other health problems.
  • Rich in fiber, B vitamins, magnesium, and vitamin E.
  • Loaded with healthy fats (monounsaturated and polyunsaturated fats) and omega 3 fatty acids that have been shown to lower bad cholesterol(LDL).

Almond Butter

Much like walnuts, almond butter’s essential benefit comes from its heart-healthy properties. Considered a healthier version of peanut butter, almond butter is a great vegetable and fruit spread because of it is high quality fats, protein content, and rich taste.

Health Benefits

  • Rich in monounsaturated fats which reduce levels of cholesterol, decrease the risk of heart ailments, and lower blood pressure.
  • High in vitamin E and flavonoids(essential antioxidants) that combat inflammation and disease.
  • A great source of fiber and loaded with potassium, magnesium, iron, calcium and phosphorus.
  • Almond butter is less commercially available than peanut butter. Because of this fact, some peanut butter manufacturers add unhealthy ingredients such as excessive salt, sugar, and saturated fats to the product whereas almond butter is generally more natural and less artificially manipulated.

Avocado

This green-skinned, pear-shaped fruit is most commonly used as the main ingredient in guacamole. While it tastes good, most people dont know that it provides nearly 20 essential nutrients, including fiber, potassium, vitamin E, B-vitamins and folic acid. Avocados have become increasingly popular and make great additions as a sandwich spread or salad ingredient.

Health Benefits

  • High in healthy fats and antioxidants which help combat heart disease.
  • Avocado contains 30% more potassium than bananas which help regulate blood pressure and prevents circulatory diseases.
  • Avocados have numerous phytonutrients which help prevent cancer and also repair damaged cells.
  • It is a powerhouse of vitamin E which protects us from free radicals.
  • Avocados are very effective in reducing the risk of oral cancer and preventing bad breath.

Steel Cut Oats

Not all oatmeal is created equal. Generally, oatmeal is considered a healthy source of whole grains and complex carbohydrates. However, current products on the market have added sugars, artificial preservatives, and unnecessary ingredients that can cancel out the benefits produced by natural oats. Steel-cut oats are relatively unrefined and the most pure and healthy form of oats.

Health Benefits

  • Steel-cut oats take longer to digest than instant oatmeal or rolled oats, which in turn, helps to stabilize blood sugar.
  • A good source of complex carbohydrates, protein, and soluble fiber, which works to lower cholesterol.
  • Rich in B-vitamins, calcium, protein and fiber.
  • Steel-cut oats are low in sodium and unsaturated fat that are a great alternative to typical cereals for a breakfast option.

Hemp Milk

Hemp milk is a blend of hemp seeds and water with a creamy texture and a subtle, nutty taste, that is a great alternative to standard cow’s milk. People have started to look for alternatives to cows milk after unregulated hormone claims and support showing cow’s milk to be tough on your digestive system. Much like almond milk, hemp milk is a great alternative that is high in protein and low in sugar.

Health Benefits

  • Hemp milk is easy to digest and has an essential fatty acid balance that is ideal for the human body.
  • Hemp milk is rich in protein and contains omega-3 and omega-6 fatty acids, vitamins A, E, B-12 and folic acid, and is rich in magnesium, potassium, iron and magnesium.
  • Hemp milk has anti-inflammatory agents that helps to improve circulation
  • Hemp milk can strengthen the immune system as well as promote a healthy heart and skin.

 

Goat

Table 1. Nutrient Composition of Goat and Other Types of Meat [1], [2]
 Nutrient  Goat  Chicken  Beef  Pork Lamb
 Calories 122 162 179 180 175
 Fat (g) 2.6 6.3 7.9 8.2 8.1
 Saturated Fat (g) 0.79 1.7 3.0 2.9 2.9
 Protein (g) 23 25 25 25 24
 Cholesterol (mg) 63.8 76.0 73.1 73.1 78.2
[1] Per 3 oz. of cooked meat
[2] USDA Nutrient Database for Standard Reference, Release 14 (2001)

As seen in the table above, goat meat is lower in calories, total fat, saturated fat, and cholesterol than traditional meats. It is a great source of high quality protein that provides greater health benefits in comparison to traditional meats.

Health Benefits

  • Lean protein,s such as goat meat, are good for weight control because protein is a hunger-suppressing nutrient.
  • Goat meat provides only 82 mg sodium per 100-g serving, which is relatively small compared to other proteins such as lunch meats and dairy.
  • Goat meat is a low-fat alternative to many meat-based sources of protein, such as fatty steaks, burgers, or dark-meat poultry with the skin, which are high in saturated fat.
  • High in essential nutrients such as iron, potassium, and vitamin B-12.

 

Dark Chocolate

Moderation is key here but, studies have shown that small amounts of dark chocolate can provide substantial benefits for the human body. The main benefits come from the abundance of antioxidants in cocoa beans which are filled with natural plant nutrients. Dark chocolate makes for an excellent post-meal dessert.

Health benefits

  • Loaded with antioxidants which help combat numerous diseases discussed in similar foods above.
  • Dark chocolate has been shown to reduce blood pressure, improve blood flow, and has mild anti-clotting effects that may help prevent plaque formation in arteries.
  • Unlike most sweets and desserts, dark chocolate has a low glycemic index and therefore doesn’t spike your blood sugar.
  • Dark chocolate helps the brain to release endorphins, which help in mood elevation and also remove headaches.

Sprouted Grain Bread

Sprouted grain bread or “flourless” bread is made with live grains and provides more protein, vitamins, and minerals than refined flours. Sprouted grain bread can be used as a substitute for typical white or wheat breads.

Health Benefits

  • Besides increasing their protein and vitamins, germinated sprouts contribute carbohydrates that are easier for you to digest because their starches have already been broken down by enzymes.
  • High in fiber which can help aid in your digestion and keep you feeling full.
  • The bread is very low in saturated fat and a much better alternative than typical wheat or white breads.
  • Sprouted grain bread is made with whole lentils and soybeans which means you’ll be getting a significant amount of protein and amino acids with each serving.

Thanks for reading. I am currently back in the USA trying to seek out further medical opinions for concussion rehab and treatment. Now that I am back I can be reached much easier for questions and comments.

From South Bend,

Kevin

kdeeth21@gmail.com