"To eat is a necessity, but to eat intelligently is an art."
Eat healthy fats daily.
About 30% of calories in the diet should come from fat. In practice, this can range between 20-40%.
In some cases where very specific goals have to be achieved with individuals of a specific body type, fat intake could be as low as 15% or as high as 60%. We can discuss these situations personally to design a program to meet your needs.
Fat type is more important than total fat amount or fat percentage. Make sure your intake is balance by aiming for 1/3 saturated, 1/3 monounsaturated, and 1/3 polyunsaturated fat. This will optimize health, body composition and performance. For many of us, we fear consuming saturated fats. However, our bodies need a balance of all 3 sources for optimal health.
Eating this way is extremely simple. Just focus on adding the healthy monounsaturated fats (ex. extra virgin olive oil and avacado) and polyunsaturated fats (ex. fish oil supplements) into your diet of fruits, vegetables, lean protein, and carbohydrates.
Fats and Fat Sources:
Saturated Fat: Animal fats (fat in eggs, dairy, meats, butter, cheeses, etc.), coconut oil, palm oil
Monounsaturated Fat: Olive oil, nuts and nut butters, avocado
Polyunsatured Fat: Flax seeds/oil, fish oil, nuts and nut butters, vegetable oils
I recommend that everyone include fish oil supplements in their nutrition plan. Fish oil supplements improve body composition (they help you lose fat and look leaner) and protect against heart disease, cancer, diabetes, and more. It is important to take a quality fish oil supplement. I recommend Heart Health Omega III - Click here for more information
Each cell in our bodies needs nutrients to function properly. Many of these nutrients come from the food we eat every day. What we don’t get from food our bodies produce, however this only will happen if our body is healthy and properly functioning.
An unhealthy and incomplete diet causes cellular damage and ages our whole body, including our skin. Topical treatments that are used to improve our skin's appearance are much less effective if the body is deficient in essential nutrients.
The bottom line: nutrients that benefit your skin often benefit the whole body, and a diet that is good for your body is reflected in healthy skin.Shoot for a well-balanced diet every day, which includes the following: an abundance of fresh fruits and vegetables (aim for a variation of color), healthy fats (ex. avacado, nuts, olive oil, seeds, etc.), lean protein (fish, chicken, bison steaks, turkey, low-fat cottage cheese, non-fat greek yogurt, etc.), and whole grains (quinoa, barley, brown rice, amarenth, whole oats, wheat pasta,etc.).
Eat vegetables with EVERY meal.
Science has demonstrated that in addition to the micronutrients (vitamins and minerals) packed into veggies, there are also important plant chemicals (phytochemicals) that are essential for optimal physiological functioning.
Vegetables (and fruits) also provide an alkaline load to the blood. Since both proteins and grains present acid loads to the blood, it's important to balance these acids with alkaline-rich vegetables and fruits. Too much acid and not enough alkalinity means the loss of bone strength and muscle mass!
Here's a great way to ensure that you're getting enough vegetables: eat 2-3 servings (a serving of veggies is about 1/2 a cup) with every meal. Yes, that means you should be eating veggies every 2-4 hours. Follow this habit and you'll be getting 10-15 servings of cancer-fighting, free-radical destroying, acid-neutralizing, and micronutrient-rich power per day. MAKE IT A HABIT TODAY!
Written by Shannon Howell, Owner of Sano Skincare
Avocados, possibly my most favorite food, were on sale this weekend and I bought a ton. For $1 a piece, how could I resist?! Deliciously nutritious and as an added bonus - wonderful for your skin!
At one time avocados fell out of favor due to a high fat content and calorie count, but they are now being touted as a super-food, chock full of vitamin A, calcium, protein, potassium and B vitamins. Additionally they contain high amounts of essential fatty acids Omega 3 and Omega 6 which are a requirement for healthy skin.
Essential fatty acids are imperative in helping the skin create and maintain a functioning hydro-lipid barrier. This barrier works both to hold hydration in the skin as well as protecting it from environmental contaminates such as bacteria. A strong hydro-lipid barrier improves all skin types. Dry skin loses less water and is smoothed and softened as a result of better hydration. Skin prone to breakouts and acne is protected from dehydration as well as infection. Inflammation is reduced in sensitive, irritated skin.
Omega 3 and 6 are not produced by the body and must be ingested through food or supplements which is one of the reasons that avocados are so great. Do your skin a favor by adding one to a salad today!
Please feel free to forward questions to firstname.lastname@example.org
Sano Skincare & Apothecary
185 Tilley Drive
S. Burlington, VT 05403
Sano is open Monday - Friday from 9am to 5pm. We are also open mornings, evenings and weekends by appointment.
Omega-3 Deficiency is Considered the Sixth Biggest Killer of Americans
- By Mark Lange, PhD -
Harvard University researchers in conjunction with the Centers for Disease Control and Prevention (CDC) determined that there are 72,000 - 96,000 preventable deaths each year due to omega-3 deficiency. Now in addition to risk factors such as alcohol use, low fruits and vegetables intake and alcohol use, we can add low omega-3 intake. These findings, based upon mathematical models and 2005 data from the US National Health Center for Health Statistics, emphasize the need for more clinical research in the long term health benefits of omega-3 consumption.
Omega-3 fatty acids are considered essential fatty acids, as the human body cannot produce them. Therefore omega-3 must be obtained from food, such as fish, certain plants and nut oils. Omega-3 fatty acids play important roles in brain function and normal growth and anti-inflammation. Also omega-3 fatty acids help maintain heart health. The benefits of EPA were published in The Lancet in March 2007. This five-year study involved over 18,000 patients with unhealthy cholesterol levels. It was found that the group consuming EPA had superior cardiovascular function and reduced non-fatal coronary events.
Because fats are macronutrients, they are not assigned recommended daily allowances (RDAs). Macronutrients have Acceptable Intake (AI) and for omega-3 it is 1.6 grams/day for men and 1.1 grams/day for women. The Harvard study points toward the need for improving American consumers' awareness about the health benefits of consuming omega-3 fatty acids in their diet and through supplementation.
Dr. Lange has earned a national reputation in the nutraceutical field for Quality Control policies and analytical testing methods and standards. As founder and Science Director for the Institute for Nutraceutical Advancement, Dr. Lange provided scientific and managerial expertise for the entire nutraceutical industry. Presently, Dr. Lange is the Director of Quality Control for nutraMetrix, a member of the Clinical Research Committee, and Guest Faculty of nEI. Dr.Lange received his PhD in Analytical Chemistry at the University of Tennessee, Knoxville.
Danaei G, et al, The preventable causes of death in the United States: comparative risk assessment of dietary, lifestyle, and metabolic risk factors. PLoS Med 2009 Apr 28;6(4):e1000058. Epub 2009 Apr 28
Yokoyama M, et al, Effects of eicosapentaenoic acid on major coronary events in hypercholesterolaemic patients (JELIS): a randomised open-label, blinded endpoint analysis. Lancet. 2007 Mar 31;369(9567):1090-8.
Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. September 05, 2002
I recommend a high quality Omega III supplement called Heart Health(tm) Essential Omega III Fish Oil with Vitamin E, which is both science and evidence based. You can learn more about this product by clicking here: Heart Health Essential Omega III
Eat complete, lean protein with EVERY meal.
Do you want the best of all possible worlds - the best health, the best body, and the best performance? It's hard to achieve all three of these without adequate protein. You may be able to get enough protein without eating complete lean protein at each meal, but I've found it's hard to do. By following this advice, you'll not only ensure an adequate intake of protein, you'll also maximally stimulate your metabolism, improve your muscle mass and recovery, and reduce your body fat.
So how much do you need?
Women should get 20-30 grams of protein per meal - the equivalent of about 1 palm-sized portion of protein. Men should get 40-60 grams of protein per meal - the equivalent of about 2 palm-sized portions.
Complete Protein Sources:
Lean Meats - 93% lean ground beef, chicken, turkey, bison, venison, etc.
Fish - salmon, tuna, cod, roughy, etc.
Eggs - eggwhites, occasional whole eggs with Omega-3's
Low-fat dairy - 1% cottage cheese, plain yogurt, greek yogurt, part-skim cheese, string cheese, etc.
Vegetarian choices - tofu, tempeh, soy burgers, veggie burgers, soy jerky, soy sausage, soy bacon, seitan, unsalted nuts and seeds, nut butters - ex. natural peanut butter, almond butter, or sunflower butter, etc.
Milk protein supplements - whey, casein, milk protein blends
Remember, protein is not limited to just breakfast, lunch, and dinner. Every meal or snack, every 2-3 hours, should contain complete, lean protein.
At each stage of learning we must give up something, even if it is a way of life that we have always known.
-Ginevee, Australian Aboriginal
Motivation is what gets you started. Habit is what keeps you going.
- Jim Ryun
Eat every 2-3 hours.
Research shows that eating every 2-3 hours is one of the most important ways to improve health and body composition. Frequent eating (of well-chosen, properly sized meals) stimulates the metabolism, balances blood sugar, and helps maintain your lean mass while giving yoru body a reason to burn off your extra fat mass.
How many meals per day should you eat?
That's easy: just divide the time you're awake (say 15 hours) by 3. So if you're up for 15 hours a day, you can shoot for about 5 meals a day.
Based on your goals, you may need to eat more or fewer meals than this. For example, if your goal is weight gain and you've got a fast metabolism, you'll likely need to eat more frequently. Some of my clients in this situation eat up to 8 meals per day. And if your goal is to lose weight you may need to eat less frequently. Some of my clients in this situation eat 4 meals per day.
A good rule of thumb for everyone is to start with eating 5 meals per day. You can later make adjustments based on your results and goals.
Rather than thinking of "snacks" vs. "meals," think in terms of eating opportunities. In other words, every time you eat you have the opportunity to make your body worse or better. Sure, some meals may be smaller then others, but most importantly is WHAT you eat and WHEN you eat it.
Time for a snack...or meal?
Alissa Robertson, MS, RD, Nutrition Specialist and Owner of Lifestyle Management & Nutrition, received her Bachelor's Degree in Dietetics and Nutrition from the University of Vermont. Upon graduation in 2003 she spent four years providing nutrition education and counseling to local Vermonters. In 2007 she returned to the University of Vermont to complete a two-year Master's program in Dietetics and Nutrition. She is now practicing as a Registered Dietitian at Essex Physical Therapy located in Essex Center, Vermont.