Meal Comparison, Part 2: Lunch

This week I continue my series comparing meals from the Standard American Diet to grain-free alternatives.

Today will compare a healthy USDA-approved lunch, consisting of the following:

A sandwich made with:

2 slices whole wheat bread (enriched & fortified)

2 leaves of lettuce

2 slices turkey

2 slices ham

2 tablespoons honey-mustard dressing

1 8-ounce container of yogurt with fruit

1 medium apple

The grain-free meal will contain:

8 ounces salmon

1 ounce of walnuts

A salad made with:

2 cups mixed greens (spinach, romaine, lettuce, etc)

1 carrot

½ onion

Both meals total less than 650 calories and take less than 15 minutes to prepare.

Here is a macronutrient breakdown of the two meals, including a comparison of the fatty acid quality (omegas) of each.

.	Total Carbs	Fiber	Net Carbs	Protein	Sat Fat	Mono Fat	Omega 3	Omega 6
Standard Lunch	111	8	103	23	1.8	2.2	225	2250
Grain-Free Lunch	36	12	25	50	5	9	8700	11300

The sandwich and fruit results in over 100 grams of sugar released into the bloodstream! Carbs are not inherently bad, but if this pattern is repeated regularly, for 3 meals a day, 7 days a week, diabetes and cardiovascular disease can result.

Even though “whole grains” are known for their fiber content, we see that a meal based around vegetables will provide far more fiber content. Fiber mitigates blood sugar spikes and maintains healthy gut function.

The most apparent difference is in the protein content. The sandwich and yogurt provides just over 20 grams of protein while the salmon salad weighs in at an impressive 50 grams. Imagine the benefits to cognitive functioning, physical performance, and body composition one could reap with such an adequate supply of amino acids!

Finally, we see that the omega 3-to-omega 6 ratio is about 1-to-10, risking an inflammatory state within the body. However, the salmon salad provides a much more balanced 1-to-1.3 O3-to-O6 ratio. A ratio in the range of 1-to-2 to 1-to-4 can help prevent cardiovascular disease, cancer, and certain neurological disorders.

Next is the vitamin comparison of the two meals:

.	Vit A	Vit C	Vit D	Vit E	Vit K	Vit B6	Vit B12	Folate
Standard Lunch	130	15	0	2	6	0.4	1.2	43
Grain-Free Lunch	34410	135	0.2	2.6	940	30	7.2	400

There’s really no need to examine any particular column. The numbers show that vegetables and healthy protein provide far more essential vitamins than refined grains, processed dairy, and “low-fat” deli meat.

Last is the mineral content of each meal:

.	Calcium	Iron	Magnesium	Potassium	Sodium	Zinc	Copper	Manganese	Selenium
Standard Lunch	400	2.8	85	975	1500	3	0.1	0.7	48
Grain-Free Lunch	300	7.5	235	2825	700	3.8	1.5	2.6	108

Since the Standard Lunch includes yogurt, it will provide more calcium…but also a more acidic environment which may leech calcium from the bones.

The salmon salad still wins in every other category but we still see that grains are a decent source of minerals. As I mentioned last time however, a small serving of nuts will provide certain nutrients that aren’t found as abundantly in vegetables.

In conclusion, this side-by-side comparison of a “well-rounded, heart-healthy American lunch” and a salmon salad showcases the benefit of opting for more vegetables and healthy proteins.

Save the bread for the birds and start eating what nature provides!

Eat Protein and Plants!

As most of you know by now, I recommend consuming 1 gram of protein per pound of bodyweight. This means that a 100-pound girl running track should eat 100 grams of protein; a 200-pound strength athlete should consume 200 grams of protein; and a 300-pound adult trying to lose weight should aim for 300 grams of protein.

The reasons for this recommendation are as follows.

• Protein has the highest thermogenic effect. 30% of the calories from protein are used during digestion and processing.
• Protein is the most satiating nutrient, leaving one full for 4 – 9 hours.
• Protein breaks down to amino acids. These are not only used for cell repair and maintenance, but also trigger the release of serotonin, dopamine, melatonin, etc, in the brain. These are chemicals that affect moods, energy levels, and feelings.
• Excess protein will either be converted to sugars, to be used for fuel, or excreted in the urine.

A reservation people have to eating more protein is that it is “dangerous for the kidneys”. Studies of individuals with renal impairment, or complete kidney failure, show a worsening of symptoms when administering a high protein diet. However, no study has ever suggested that a healthy population can’t handle high amounts of protein. Processing excess nutrients is the main role of our kidneys.

Recent studies have gone as far as feeding participants up to 400 or 500 grams of protein a day. The worst side effects reported were feelings of being “bloated” or “hot”. As a side note, these individuals gained no fat, even though they were consuming over 1000 extra calories a day from protein.

The other concerns I hear stem from certain studies suggesting that protein, specifically meat, causes cancer. Next time you hear this, look at the study to verify the following:

• Was the meat naturally raised? Was beef from 100% grass-fed cows? Were chickens raised in open pastures, feeding on seeds and bugs? More likely, the beef was from feedlots and the chickens were fattened to the point they could not stand.
• What were the cooking conditions? Was the meat slow roasted or seared? We already know that black, crunchy sear-marks are carcinogenic.
• Who were the individuals in the study and how were they tracked? The average American that consumes over a pound of protein a day is usually resorting to McDonald’s and pepperoni pizza, not chicken eggs from a friends backyard or a local burger with multiple cups of fresh vegetables.

Protein does cause an insulin release and increases mTOR signaling, leading to cell survival and proliferation. This is a good thing if you are exercising and attempting to displace fat with lean body mass. However, if you already have cancer, a lower protein diet, such as a ketogenic diet, will be more suitable.

A review of all macronutrient studies shows that diets higher in fat and protein, compared to high carb diets, result in:

• Maintenance of more lean muscle mass
• Greater loss of fat mass
• Maintenance, or even an increase, in strength and performance

The only downside of protein is that healthy sources may not be inexpensive.

In areas with sustainable farming (such as where I live in Vermont), you can buy directly from a farmer. You may even be able to invest in a “cow-share” or similar program, paying for the cow before the government charges various fees. I have found grass-fed ground beef for as low as $3/lb. Search around and develop a relationship with local farmers.

Grass-fed beef, or pastured chicken and pork, may cost $5 – $10 a pound in typical markets. However, sales always occur, and meat can last for up to 12 months in a freezer before it loses flavor. Investing in a meat-freezer can help save money in the long run.

Another option is to find a high-quality protein supplement. I always recommend whole food from nature, but I am aware that having a full serving of protein (4 – 8 ounces of meat/fish, or 3 – 6 eggs) is not always easy and convenient.

In these situations, find a whey protein powder that is affordable and has as few ingredients as possible. I will do a post in the future comparing different forms of protein powders and brands.

In my experience, a client consuming 1 gram of protein per pound of bodyweight, is able to experience easy improvement in body composition and performance.

Ideally, every meal should have a large serving of protein, about the size of your hand, surrounded by vegetables, cooked in healthy fats, with a serving of berries or fruit as desert. And if you’re still hungry, have seconds of the veggies and protein. Don’t wait an hour or two and resort to crackers, cookies, or other packaged goods.

Just eat more protein and plants!

The Most Nutritious Foods

As many of you know by now, I try to consume the most nutritious foods possible. However, I’ve never listed exactly what foods provide the most nutrients per serving.

Advertisements claim that certain foods are important nutritionally. Markets assign numbered scores to various products. Most of these rating systems, such as NuVal and ANDI, are inaccurate for a number of reasons.

First, they look at nutrients that are not essential for life, and conversely, overlook nutrients that are necessary for life. Second, they draw from disproved nutritional norms, such as dietary cholesterol and saturated fat being “bad”. Thirdly, they are designed by agricultural companies or individuals with a bias.

Scientists, such as Loren Cordain and Mat Lalonde, have done extensive work in the last few decades to redesign nutrient rating systems. They set aside non-essential nutrients in food and focused purely on what the body must consume from outside sources.

The body cannot produce the following:

Fatty Acids: Omega 3 and Omega 6

Amino Acids: isoleucine; leucine; lysine; methionine; phenylalanine; threonine; tryptophan; valine; histidine

Vitamins: A; Bp (choline); B1 (thiamine); B2 (riboflavin); B3 (niacin); B5 (pantothenic acid); B6; B7 (biotin); B9 (folic acid); B12; C; D; E; K

Minerals: calcium; chloride; chromium; cobalt; copper; iodide; iron; magnesium; manganese; molybdenum; nickel; phosphorus; potassium; selenium; sodium; sulfur; zinc

These nutrients were plugged into the following formula to determine nutrient density:

(sum of essential nutrients per serving) ÷ (weight per serving)

I’d like to make a few points before posting Mat’s nutrient density list.

First, the database he drew from did not have complete data for certain nutrients.

The database did not differentiate between preformed vitamins and their final form. Vitamin A, “beta-carotene”, in sweet potatoes and carrots, must be converted to “retinol”, found in egg yolks and liver. Vitamin K1, found in green leafy vegetables, requires conversion to K2, found in grass-fed dairy.

There was no way to account for bioavailability of nutrients. Most grains, legumes, nuts, and seeds contain high levels of phytates which prevent absorption of nutrients and minerals.

Finally, and most importantly, the diet, age, and lifestyle of animals were not specified. Grass-fed beef, raised on open pastures, is much healthier than corn-fed beef, raised in stalls that restrict movement. Also, mature ducks having more nutritional value than baby ducks.

Taking this unavailable data into consideration, we can assume that most animal products would move up a few spots. This is because most plants have limited amino acids and fatty acids, and the vitamins found in vegetables must be converted or activated.

Without further ado, the ranking of nutrient density averages for the food groups:

1.) Organ Meats and Oils
2.) Herbs and Spices
3.) Nuts and Seeds
4.) Cacao
5.) Fish and Seafood
6.) Pork
7.) Beef
8.) Eggs & Dairy
9.) Vegetables (raw & unprepared)
10.) Lamb, Veal, and Wild Game
11.) Poultry
12.) Legumes
13.) Processed Meat
14.) Vegetables (cooked, canned, blanched, pickled)
15.) Plant Fats and Oils
16.) Fruit
17.) Animal Skin and Feet
18.) Grains and Pseudocereals (cooked)
19.) Refined and Processed Fats and Oils
20.) Grains (canned)
21.) Processed Fruit

Many people will be surprised by how low grains appear on the list. The nutrient value of raw grains would place them in the top 5. However, our bodies cannot digest raw grains. Taking nutrient loss during cooking and expansion of grains (1/4 cup raw rice = 1 cup cooked rice) into account, their value decreases dramatically.

I was quite surprised to see herbs, spices, and cacao near the top of the list. I always considered these foods to be enjoyable additions to a healthy diet, but not the most valuable sources of nutrients.

Two final notes regarding this list:

It is not a requirement to eat the most nutritious foods all the time. Certain nutrients, such as activated vitamin A (retinol) and selenium (abundant in Brazil nuts) are actually toxic in high doses.

Second, as previously mentioned, this rating system only looks at essential nutrients. Many vegetables contain antioxidants and fiber that can improve health, even though they are non-essential for life.

I would recommend consuming foods higher on this list and keeping your meals full of vegetables.
For Mat Lalonde’s complete presentation, follow this link to YouTube.

Matheiu Lalonde has a PhD in Organic Chemistry and a postdoctoral degree in Inorganic Chemistry from Harvard. He teaches, lectures, and is the Science Safety Officer at Harvard’s Department of Chemistry and Chemical Biology. I have to give him credit for the motivation behind, and information in, this post.

I hope this sets aside all confusion of what is best to eat.

Keep in mind that human-run studies can be flawed, correlations from epidemiological studies can be weak, and research can be conducted to prove a point, rather than discover the truth, but the actual make-up of foods cannot be disputed!

Supplements

In last week’s post I touched upon the use of supplements to aid in recovery. I thought it may be helpful to discuss my professional opinion on certain supplements.

I always like to optimize my health and performance in the most natural ways possible – tinkering with diet, training, and recovery. However, I think some supplements are almost necessary due to our lifestyles and modern environment. There are other supplements that can push us beyond our genetic potential. Finally, there are supplements that are useless and sometimes dangerous.

Vitamin D – I believe this is necessary for anyone not living near the equator and spending 8 hours in the sun a day. Vitamin D appears to increase bone mineral density; decrease mortality from cancer and cardiovascular disease; improve immune function; prevent multiple sclerosis; decrease inflammation; and play a role in almost every bodily function.

Have your vitamin D levels checked and supplement with 5,000-10,000 IU’s a day until your blood levels are above 60 nanograms per milliliter. At that point, maybe take 2,000 on the days you spend a significant time in the sun and 5,000 on the days you do not.

I recommend the NOW Foods brand. Vitamin D is fat-soluble meaning it must be suspended in oil. NOW Foods uses olive oil while most other brands use soy or corn oil (rather ironic considering the detrimental effects of these cheaper oils).

Magnesium – The Earths soil and waters have been depleted of magnesium over time, due in part to unsustainable agricultural practices. Also, calcium supplementation and fortification has skyrocketed over the past century, particularly in the United States. Calcium and magnesium interact to control blood pressure, muscle contraction and relaxation, and maintain healthy tissue (including bones). Most Americans now consume over 2 times as much calcium as magnesium when it should be the exact opposite.

The best sources of magnesium are green leafy vegetables, bone broth/chicken soup, small fish that still contain bones, and nuts. However, I have experienced such positive effects from a magnesium bath or teaspoon of Natural Calm before bed that I plan to continue supplementing. The only risk is, if you haven’t used it before, and consume too much, it will have a laxative effect.

Fish Oil – This has come under a great deal of fire recently. Fish is the best source of essential omega 3 counteract out the detrimental effects of a diet high in omega 6. We now know this is not the case.

If you recall my post about fats, omega 3 may be anti-inflammatory and essential for life but it is an unstable polyunsaturated fat. This means heating, transportation, storage, and exposure to light will risk oxidization and rancidity. For this reason, I consider fish oil a short-term option while people perfect their diet. I personally consume one teaspoon of Nordic Naturals fish oil on the days I don’t eat wild-caught fish and consume omega 6 rich nuts.

Digestive Enzymes – This is one supplement I still am on the fence about. The idea behind digestive enzymes is that they break down carbs, fats, and proteins. However, the breakdown of foods does not always increase assimilation.

People with legitimate digestive issues (GERD, gastroparesis, etc) may benefit from hydrochloric acid in digestive enzymes. I have not done enough research to recommend them for all, but I would suggest people with any issues review the anecdotal successes others have had.

On the days I am consuming excess calories, particularly from starches, I take NOW Foods Super Enzymes and have noticed far less bloating, gas, and trips to the bathroom.

Whey Protein Powder – The consumption of whey by athletes, particularly weightlifters, goes back decades. There are still debates regarding efficacy but, it is more insulinogenic and bioavailable than any whole food. This is useful for shuttling amino acids to fatigued muscles post workout. However, consuming anything that significantly spikes insulin on a regular basis is never a good idea.

For these reasons, I use one scoop of Optimum Nutrition whey after my workouts only during the months of the year I am trying to gain weight. The rest of the year, a meal of solid food, such as chicken and sweet potatoes, is perfect.

Creatine – This is another common “bodybuilder” supplement. Creatine is in every living animal and helps muscles function, particularly during short bursts of high intensity activity. It is formed in the body from 3 different amino acids and is also present, in small amounts, in raw meat.

Supplementing with creatine appears to increase power, strength, recovery, and intramuscular water retention. I am not using it at the moment because I want to get closer to my genetic potential first. But, this would be another sensible supplement to utilize in cycles.

There are some concerns amongst physicians regarding creatine but there are no proven risks associated with a 5 gram dose a day (except among those with renal impairment).

Amino Acids – These fall in the same category as creatine and whey protein powder. Amino acids are the foundation of protein and aid in muscle repair, neurotransmission, stimulation and relaxation, as well as many other functions.

I am currently relying on whole foods for amino acids but, certain combination of amino acids, particularly branched-chain amino acids (BCAAs), seem to be beneficial for recovery and maintenance of muscle mass during periods of fasting.

This is by no means a complete list of available supplements…these are the ones I’ve experimented with and benefited from. There are many other things (high dose B vitamins, stimulant concoctions like Jack3d, and “mass gainers”) that are, at the best, a waste of money, and at the worst, very dangerous. If you have questions about a specific product, please post a comment or e-mail me requesting further evaluation.

In closing, I’ll quote a knowledgeable trainer I work with: “If one single element of your training or diet affects your performance a few percent, each single supplement will have a tenth of a percent affect.”

Recovery

Since the last few posts have been about nutrition, let’s switch gears and get back to the fitness side of things…specifically, recovery techniques.

If I could spend 2-3 hours a day, in the gym, lifting weights, I would. However, I’ve learned the body doesn’t make its progress in the gym. It’s the recovery…the rest and eventual return to a greater stimulus…that helps us reach health and fitness goals.

My favorite recovery techniques are as follows.

Walking – I believe walking is the best form of aerobic activity (swimming may be better but not always as convenient). The benefits of walking are too numerous to list but it certainly helps stretch, and increase blood flow, to recently trained muscles. Depending on your surroundings, you may benefit from the tranquility of nature and avoidance of the over-stimulation of modern life.

Stretching – Recent studies suggest “static” stretching (holding and gently pulling on or pushing against a muscle) does not increase flexibility or recovery and may even increase the risk of injury if done before a workout. However, I’ve experienced nothing but positive results when stretching after a workout or hot shower.

Mobility Work – Before working out, I use “dynamic” warm-up routines. These involve active motions, performed with little to no weight, engaging the same muscles as the exercises I’ll be performing that day. I do about 10 movements, for 5-10 reps, focused on upper or lower body. Some examples would be arm swings, bodyweight squats, or torso twists. On my recovery days, I do closer to 20 movements working all the major muscle groups of the body. I find this helps me feel agile and flexible for the day.

Foam Rolling – This may be one of my favorite recovery techniques…well, besides deep-tissue massage which is far more expensive. Most fitness stores have a variety of foam tubes that you can roll on to help massage your muscles. Start with something soft and work up to more firm tubes or PVC pipes. I recently bought a TriggerPoint that is made of metal. It is filled with water so it can be frozen to provide an ice-bath affect while massaging sore muscles.

Alternating Water Temperature – For centuries, athletes have used ice-baths to help recover from workouts. The science behind this is still uncertain but I swear by a shower alternating between progressively hotter and colder water. This seems to wake me up in the morning, relax and cool me off at bed, and make my muscles feel infinitely better.

Protein – That 1 gram of protein per pound of bodyweight will provide adequate amino acids for the muscles to rebuild after training. Try to consume a complete protein source within 30 minutes of your training session to jump-start the recovery process. Experiment with different intake levels but, keep in mind, if you are consuming more protein than your body can assimilate on a regular basis, it will be converted to carbs and start registering as a fuel rather than a nutrient for rebuilding.

Omega 3 – Remember all that talk about the anti-inflammatory nature of Omega 3’s and the inflammation caused by Omega 6’s? For that reason, try to maximize your intake of things like wild-caught fish and grass-fed beef while minimizing your intake of modern vegetable oils and nuts.

Carbs – Some carbs, like grains and legumes, are very inflammatory while others, like sweet potatoes and fruits, may be anti-inflammatory. Opt for higher quality carbs and consume enough to sustain your training. If you are doing high-intensity work, training multiple times a day, or trying to gain weight, more carbs, particularly starch, will be essential to recovery. Finally, try to consume the majority of your carbs post-workout. The muscles will be primed to absorb glucose and the carbs help transport amino acids and other nutrients post-workout.

Magnesium – I’ll eventually do an entire post about the use of dietary supplements but, to stay on recovery, I’ll just mention magnesium briefly. Magnesium helps the muscles relax and efficiently utilize glucose. To incorporate two recovery methods at once, take a hot bath with 1 cup of Epsom Salt (magnesium) for 15-30 minutes, and then rinse with cold water.

Sleep – This may be the most important yet overlooked aspect in recovery. It is during the first few hours of sleep that the greatest release of human growth hormone occurs. Try shutting down all electronics an hour or two before bed, use room-darkening shades, and set up a source of white noise such as a fan. Shoot for 8-10 hours of sleep a night. You may feel fine with 6 but try for a minimum of 8 and see how your body and mind performs.

These are the tactics I use on a regular basis. I think professional massages and meditation sessions are very valuable but haven’t had time to incorporate them into my daily routine.

Hopefully this post provides you with new ideas for optimizing your recovery. As always, contact me to let me know what did or did not work well for you, or if you want more specifics about these techniques.

Now make some time for rest & relaxation!

Protein

Today’s post will be much more straight-forward than the one last week about fats. The science and function of protein within the body is just as complex but protein can easily be summed up as the “building blocks” of life.

Protein is the second most abundant molecule in the body after water. Protein is necessary for the growth and maintenance of every cell in the human body.

As an energy source, protein has 4 calories per gram, the same as carbs but less than half that of fat. However, protein is only used as fuel in the absence of carbs. There are certain parts of the brain that require glucose (a carbohydrate) to function. A diet devoid of carbs for long enough will cause the body to convert protein to carbs via gluconeogenesis (an inefficient process compared to eating a piece of fruit or baking a sweet potato).

Protein is an interesting macronutrient because the body can survive with very little of it.  Of course, a diet too low in protein causes malnutrition and other serious conditions, slowly leading to death. This is seen in many developing nations that lack access to enough wild-game or fish.

Protein is made up of amino acids. Some amino acids are essential, some are non-essential, and some are conditionally essential (meaning they are only needed during illnesses or times of stress). A “complete protein”, such as meat, will have the necessary amount of all essential amino acids for the body to function.

Amino acids are building blocks for all bodily structures, but they also affect hormone levels and neurotransmitters. For example, the amino acid tryptophan is necessary for serotonin and dopamine production, affecting mental well-being.

So, protein is necessary for life, but how much should we consume?

Goals and activity levels will dictate what is ideal but I think a great place to start is 1 gram of protein per pound of body weight. No need to count every gram; merely build a meal around a protein source that you can fit in one hand. For women, this may end up being about 4-6 ounces of meat or 2-4 eggs. For a large man, this may be more like 6-12 ounces of meat or 3-6 eggs.

Protein is very satiating. A lean cut of meat with a side of vegetables, cooked in grass-fed butter or coconut oil, will be far more filling than pizza or rice pilaf. This may be quite useful for those trying to lose weight.

Another thing to consider is your health history. If you have severe kidney issues, you may want to dial back to 1 gram of protein per pound of lean body mass. For a 150lb individual, this would be about 100 to 140 grams of protein (assuming 10-30% bodyfat).  Perhaps you’ve heard claims that protein stresses the kidneys. Studies suggesting this were conducted on people that already suffer from renal impairment.

While on the topic of studies that are misinterpreted, or flawed to begin with, maybe you’ve also seen reports that meat consumption is unhealthy. Studies include pepperoni pizza or fast-food burgers (with refined flour buns) as meat products. In terms of meat causing cancer and other diseases – when meat is charred, the blackened portion contains cancer-promoting carcinogens…so avoid overcooking!

Also, studies do not control every aspect of diet or lifestyle. There has never been a study that only included naturally-raised meat, such as pasture-raised cows eating only grass or chickens with the freedom to peck in the dirt for seeds and bugs. No study has required participants to avoid refined carbs or engage in load-bearing activity while increasing meat consumption.

These flaws are the reason I will be using this blog to address studies as they appear in the news.

The best sources of protein are wild-caught fish, grass-fed beef, free roaming chickens and pigs that forage for food, eggs from such chickens, and other wild game.

Optimal vegetarian sources of protein include eggs; dairy (local, raw, and grass-fed); tempeh (fermented soy); avocados (predominately fat but still a complete protein); and quinoa (rather heavy in starchy carbs but also a complete protein).

One common vegetarian food that is absent from this list is tofu. Fermented soy, and the miso bean that soy comes from, are fine sources of protein but soy products, such as tofu, are processed and contain elements that are detrimental to the body. Three of these elements would be phytoestrogens (aid in the growth of cancerous tumors), isoflavones (disrupt healthy thyroid function), and phytic acid (prevent absorption of minerals).

Clearly, I am a proponent of healthy intake levels of high-quality protein but, ultimately, you’ll have to experiment and find out what optimizes your health and performance. Try varying your intake every few weeks while keeping everything else the same. Most people notice improved recovery and lower body fat when they find the optimal level of protein consumption for their body.

I personally love eggs and beef, am trying to gain muscle, and have access to humanely-raised meat, so I consume more like 1.5 grams of protein per pound of bodyweight. This is by no means necessary but, with my goals, and based on my health markers, consuming a moderately high amount of protein works best for me.

Well, that should do it for now! As I mentioned, whenever news reports come out claiming the dangers of meat, I’ll try to respond to them with a post.

Hope to see you all next week when we discuss carbohydrates, the third and final macronutrient group.