So called "healthy" habits

Nothing gets my goat like pseudo nutrition advice - and unfortunately the most damage is caused by people who are believed to be "experts" with no actual knowledge. Case in point: bodybuilding and workout "gurus".

In the past, I have been involved in the "workout" or "bodybuilding" world. I have since decided to focus on other domains of nutrition partly because somethings just never sat right for me with this area of "nutrition". 

Firstly, there is not much of an opening for dietitians. Too many trainers take over the role of dietitians, psychologist and even doctors. Unfortunately, they do not have actual knowledge to back up their advice. And no, anecdotal or single case studies do not count as science based facts. Because dietitians believe in balanced meals, the consumption of all 3 macronutrients and that all foods can fit into a healthy diet- we are less dazzling. We are less "interesting" than people who taut amazing, too good to be true, miracle, quick results and this is because dietitians are regulated by an Order that helps to ensure that we are qualified to give nutrition advice and that our knowledge is based on science. 

Secondly, for people who claim to love their bodies and want to be super healthy, its a mystery to me why they rely on so many powders (i.e. protein powders and so called "vegetable" greens), processed foods (meal replacement bars, protein bars, fibre bars), and unnatural "natural" supplements (garlic capsules and plant enzymes). Of course, not all weightlifters or bodybuilders use these products but many do and many more are being encouraged/pressured everyday. The money spent on these products is unbelievable. The worst part is, they are not regulated and often come with a bunch of untested health claims. It's beyond my comprehension why dietitian's suggestions to eat high fibre foods, add real garlic and food fats to recipes and to include lean protein rich foods daily is not taken more often. I can tell you that a glass of chocolate milk tastes better and is much cheaper than a protein powder drink.

Lastly, the lack of variety of the types of foods eaten continues to astonish me. Every book or diet warns of a different "bad" food and promises the superpowers of a different food. None of the diets admit to how crazy their recommendations really are and they all apparently have "proof" of how and why they "work". I compare this lack of insight to someone who believes in fairies finding the idea that Santa Claus exists ridiculous. In other words, with these diets you are merely trading one food myth/misconception for another. From a dietitians point of view, a healthy diet includes a variety of food from all the food groups. Boiled chicken, eggs, sweet potatoes and oatmeal are only a few of the many healthy choices. Anything otherwise is just untrue.

Getting the Sunshine vitamin in dark times

Vitamin D, or appropriately nicknamed the Sunshine vitamin, is in short supply for everyone living in the Northern Hemisphere. We call it the sunshine vitamin because our body can make this vitamin when sunlight hits our skin. Unfortunately, because we only get at few hours of sun for most of the year (8 months), we cannot rely on our bodies to make enough vitamin D. This is why Health Canada has recently made its first ever recommendation regarding a regular vitamin supplementation.

This new recommendation comes on the heals of recent findings that suggest that a lack of vitamin D can put you at high risk for lack of balance and falls in older adults, can affect communication between your muscles and brain as well as increase your risk of developing certain cancers.

It has been a known fact for years that vitamin D also plays an invaluable role in bone density and preventing osteoporosis. Without adequate vitamin D, your body cannot absorb calcium as efficient nor can it build strong bones.

One of the main reasons why its being recommended as a supplement to all adults aged 51 and over is because vitamin D is rare to come by in foods. Many types of fish are sources of this vitamin, the most rich being salmon, tuna, oysters, herring and trout. Other sources include eggs and milk / soy milk because they are enriched. A 100g (or 3.5 oz) piece of salmon could contain up to 1000 IU (international units) of vitamin d however, remember that this is the richest source of vitamin D- all other sources are lower than this. Milk (1 cup) and eggs (2-4) contain less than 12o IU.

An average adult aged 50 and below needs 200 IU per day just to avoid deficiencies while those 51 and over need 400IU. These amounts are the minimum needed per day and recent research suggests that a healthy adult needs more than the minimum to prevent cancer, falls and osteoporosis. If you have osteoporosis, your needs jump to 1200IU and if you have cancer, the Cancer society of Canada suggests 1000IU per day.

Each health society (i.e. cancer society, heart and stroke foundation, osteoporosis association, etc) suggest different levels so it is important you contact your MD or dietitian to find out your specific vitamin D needs.

Health Canada is suggesting 400IU per day for the average, healthy Canadian ALL YEAR LONG. You can purchase vitamin D easily and for a reasonable price at your local pharmacy. Look for Vitamin D3 on the label- the emphasis is on the Number 3!

If you are taking a multivitamin, it should contain 400IU, in which case you do not need to supplement further (if you are a healthy adult aged 51 and over).

Teens and Sports Supplements

An interesting article was published in the Gazette yesterday regarding teens and protein supplements. It was interesting for two reasons:
1. The newspaper actually spoke to a Registered dietitian who has plenty of experience with sports nutrition- which means the information was credible and
2. It laid to rest the most common misconception about protein supplements: teens (and most people) generally will NOT benefit from eating obscene amounts of protein.

And of course, as is usually the case with nutrition counseling, a young man waltzed into my office that very same day inquiring about protein shakes.

What many people may not realize, is that there is a maximum amount of protein we can store in our bodies. Once our stores are full, we eliminate the extra amino acids and store whats left of the broken-down protein molecule as fat.
Another false claim is that protein builds muscles. Protein does NOT build muscles, but when it is available in adequate quantities, it can help the muscle recover from exercise and grow. Exercise is the only way we can build muscle, and if we do not eat enough protein, we can inhibit that growth.

This brings up another question- how MUCH protein do we need? Well, this all depends on your age, gender and activity level. But if we continue with the same example of a young athlete- they typically need about 1.5g of protein per kg of body weight per day.
So, if my client was 80kg he would need about 120g of protein per day. Knowing that one ounce (or 30g) of a protein rich food (like chicken or beef or beans) contains 7g of protein would mean that my client would need about 17oz of protein rich foods a day. REMEMBER- milk products also contain some protein so meat and alternatives are not the only source!
If one serving of meat is about 21g (100g or the size of the palm of a hand) then he should eat about 5 1/2 servings of meat and alternatives a day. Ideally, one at lunch, one at lunch and one at supper along with 2 or 3 snacks (containing protein) a day containing. Voila- no need to hold your nose and down a protein shake.

Before turning to protein shakes consider this: almost all Canadians eat about double the amount of protein they need to, on a daily basis. Even if you are working out and have higher needs than the average person, you naturally will be eating more protein because you will be eating more calories. Its is carbs that really feed your energy levels- not protein. So if you are looking to stay on top of your game do not leave out the carbs (fruit, grain products and milk products all contain carbs).

The whole topic of protein supplements is quite controversial. However, for the average gym-goer and teen athlete, they are usually unwarranted. If you would like to see if protein supplements are for you, the best thing to do is to speak to a Sports Nutritionist.