Category Nutrition

Consistency

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As a physician I am as much a therapist as I am a physical healer and am well aware of the vital connection between mind, spirit and body.  I have also seen how closely linked emotional stress is to development and exacerbation of physical ailments.  What concerns me is when people abandon healthy habits when adversity hits them because it is at those times that some structure would provide balance to their lives.

A common question I hear from patients, clients and strangers I meet is, “how can you maintain a regular exercise schedule and pack your food all the time with your busy careers?”, to which I respond, “I just do it.”  Working out and eating right are as essential to me as sleeping and brushing my teeth.  It never occurs to me to abandon healthy habits during stressful times.  I recently went through a particularly difficult month during which I went through a residential move, took two family practice board recertification exams, attended a major medical convention out of town for several days, and attended a three day fitness seminar, all while working at the three offices I usually work at, attending meetings, visiting my mother in the nursing home each week, and calling my favorite aunt and another elderly friend every week like I had been doing for years.  I did not miss my workouts at all.  There were only a couple of days when I was not on my usual food regimen only because my food had spoiled during the move.

Why would I push myself like this?  Because I know that consistency is key to maintaining balance in one’s life.  When I am consistent with my workouts and food, I maintain structure and focus and do not allow excuses of an insanely busy schedule to deter me from my mission to live an optimally healthy lifestyle.  Every day I make an important investment in myself.

If you make an investment in yourself by being consistent with your exercise and meal habits, you will be rewarded with greater balance in your life and better health.  Don’t you deserve that?

Food Is Not The Enemy: Three Valuable Lessons I Have Learned About Dieting

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All too often children formulate emotional associations with food which extend into adulthood. Some of us might have been coerced as youngsters into consuming every morsel on our plates, while others may have developed fixations on foods which delivered a feeling of comfort in the midst of stressful times. Many times the foods which appeal to us are very closely linked to our ethnic heritages and continue to tempt us when we find ourselves at family gatherings. I am half-Japanese and consequently grew up eating glutinous white rice on a daily basis as a child. When I began omitting this substance from my diet I recall feeling guilty, as though my Japanese ancestors would never forgive me for shunning a staple food.

There is no doubt in my mind that the food associations I had formulated as a child set the stage for aberrant eating. Once I entered my late teens, I developed a pathological relationship with food which was intimately linked with the quest for perfection, and found myself inextricably trapped in guilt when eating calorie dense food items. Over the span of a few short months I developed the classic signs of anorexia nervosa, consuming a paltry amount of calories, taking laxatives and keeping a daily log of calories and fat grams consumed. Yet I was fortunate enough to overcome this disorder within a year.

I have been successful over the past two decades in maintaining a healthy relationship with food. However, there are rare occasions in which I am tempted to indulge in forbidden foods, especially during the last couple of weeks prior to a competition. In an effort to assist others in “staying the course”, I have defined three primary guidelines which have been instrumental in keeping me in line.

1. Food is fuel

A particularly insidious relationship with food is one in which eating is a mostly emotional event. One may stubbornly insist on indulging in cultural comfort foods, rationalizing that they define one’s character. Though it was challenging for me to omit sticky white rice from my diet, it became easier over time. When I allow myself this rare indulgence, my gut will rebel within minutes, thus reinforcing the message that such cultural ties are not worth the gastrointestinal insult which ensues.

Those who are involved in contest prep follow rigid meal plans which place “regular” foods on the banned list. If strong emotional ties to food exist, avoidance of forbidden foods may be a torturous undertaking. However, by regarding food simply as fuel which the body requires for optimal function, the emotional component can be virtually eliminated. I have noticed that when I am less than thrilled about consuming prepped meals consisting of asparagus, green beans, spinach, tilapia, or salmon, I simply remind myself that these foods are considered fuel and that they serve specific purposes. I also pay attention to how my body processes these foods versus how it fails to properly digest prohibited foods.

2. A little planning goes a long way

I can already hear readers grumbling about the arduous ritual of food prep because it invariably occupies a good portion of at least one day of the week. However, prepping meals ahead of time and having them stored in individual storage containers acts as an insurance policy to prevent any dietary transgressions. When I consult patients for weight management I make sure to show them my food cooler and explain to them that I travel with my food on a daily basis. I go to such an extent that I will attend dinner meetings and social events with my food in tow. People will frequently shoot odd glances in my direction, and some may even ask why I would do such a thing. These queries often take place while a calorie-laden dessert is being served and various individuals are lamenting about how said dessert will derail their efforts to shed the excess pounds they have been carrying around. However, I never have to worry about scrambling to find clean food items as long as I remain adequately prepared.

3. Listen to your body

Hunger is a primary biological drive which signals a departure from a balanced physiological state known as homeostasis and which is essential for our survival. This drive is so deeply rooted in our evolutionary history that the main regulator of hunger and satiety, the hypothalamus, is also one of the oldest portions of the brain. There also exists a potent psychosocial component to the hunger drive which may at times supersede the biological element. Thus it is important to differentiate between a pure physiological need for sustenance and a psychological one, especially when the food sources contain little nutritional value.

By tuning into one’s biological need for food and permitting the body’s natural feedback loop which signals satiety, overeating can be avoided. There is some research which has revealed a slight depletion of dopamine receptors in the brain. The very neurotransmitter which is a driving force of hunger and which generates a mild euphoric feeling during meals is hence depleted during binges, and has also been found to be depleted in obese individuals. This engenders a vicious cycle in which one needs more food over time to generate the same feeling of euphoria.

Most people have experienced the physical discomfort which comes with consuming excessive portions of food, but consider what physical symptoms may manifest after such a session:

  • Nausea
  • Gas
  • Heartburn
  • Difficulty breathing
  • Sleepiness

The most prudent course of action when sitting down to a meal is to remain aware of the body’s response to the foods ingested and to discontinue the activity if there are clear signs of discomfort or pain.

Summary

Though it can be challenging to develop relatively neutral responses to foods which may have in the past evoked feelings of joy, or conversely, revulsion, such neutrality will ensure that the power remains with the individual, and not with the food items.

Off-Season Maintenance

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I know it can be difficult to maintain clean eating during the holidays, especially with no upcoming bodybuilding shows to prep for.  I am a big believer in truly enjoying the holidays guilt-free, which means having a couple of pieces of fudge if you are so inclined, or having champagne to ring in the new year.  However, if the rest of your meals are kept clean, you should be able to survive this time of year without experiencing a catastrophic spread of the waistline.

One trick which helps is to consume a small amount of lean protein when you have a carb cheat, and eat it before the cheat.  This will slow down digestion so that the carbs aren’t stored as readily.  Another trick is to drink a glass of water before you indulge in a decadent treat.  This will help to fill you up so you consume less food afterward.  When you are aware that you will be at a function in which tempting foods will be around, make sure your meals beforehand are kept clean and that you you eat every 2-1/2 to 3 hours to ensure that you won’t be ravenous come party time.  One of the worst things you can do is skip meals beforehand in hopes that the caloric deficit will balance out the overindulgence later.  All this does is squash your metabolism and increase your chance of overeating.

On the other side of the coin I have seen competitors rein it in so tightly that they make themselves miserable by avoiding holiday treats of any kind.  This can be psychologically very dangerous because they manage to punish themselves, thus solidifying an emotional relationship with food.  I have actually seen people cry after eating something because they felt so guilty about ingesting it.  This is fodder for eating disorders.  The holidays come but once a year, so it is far better to enjoy a few little holiday treats and balance it out with healthy eating.  Happy Holidays and Happy Eating!

Tricks To Add Flavor To Your Food

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If you have only used salt to flavor your food in the past and now gaze upon the salt shaker with trepidation because of all you have heard about high sodium diets and heart disease, your world is about to open up dramatically.  I know of a lot of people who are downright paranoid about the smallest extra sprinkle of salt and wish I could tell them that a certain amount of sodium is actually vital to good health.  Nevertheless, this discussion will center mostly around favorite salt-free seasonings and herbs, with the occasional mention of a couple of low sodium flavorings.  In addition, I will share which spices can cut a craving for something sweet pretty effectively.

Garlic is an excellent flavoring for food, as is onion powder, both of which impart a liveliness to foods.  Fresh or powdered ginger is also an excellent flavoring and can be used in savory or sweet dishes.  Mrs. Dash is a well-known salt-free seasoning which consists of a plethora of herbs and spices.  My personal favorites for punching up the flavor of poultry and fish are cayenne pepper, white pepper, red pepper flakes, lemon pepper (both with salt and salt-free), oregano, basil, and lemon juice.  I especially love cayenne pepper when it is mixed into ground bison with garlic since it seems to tone down the gaminess of this meat.  When I make sweet potatoes, the seasonings I turn to are cinnamon, nutmeg, allspice, ginger, and cloves.  These spices in combination are so delectable you won’t miss the sugar.  Look for “apple pie spice” and “pumpkin pie spice” to get these spices already pre-mixed.

Cinnamon is also a fantastic spice to use on oatmeal and cream of wheat and will help to regulate blood sugar levels.  If you want even more of a treat in your oatmeal, you can use almond milk in place of water, then add slivered almonds or chopped nuts and fresh or dried berries to the mix while it is simmering on the stove.

Every once in a while when I am not prepping for a contest I will make brown rice with low-sodium chicken broth mixed in.  I usually use equal parts broth and water to keep the sodium content low.  The flavor which results is truly amazing!  A salt-free alternative to this is to sprinkle Mrs. Dash into the cooker and mix it in before you start it.

Happy eating!

The Secret Ingredient to Making Baked Goods Vegan

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When I first began competing in 2009 I resolved to rid my pantry of every item which had processed flour or sugar.  That meant also getting rid of the basic ingredients I would use to make banana bread.  Yet due to my love for the taste of banana bread, I quickly replaced my pantry ingredients with oat flour, barley flour, organic succanat and agave nectar.  But I could not see how to make my favorite bread without using at least some butter and a couple of eggs.

After a couple of experimental runs (which incidentally were all delicious), I began to use unsweetened applesauce and omitted eggs and butter altogether.  Once I figured out the ratio, I developed a recipe for banana bread which was moist, flavorful and completely vegan.  Yes, there is sugar and fruit in this bread, but a great deal of fat and calories are shaved off when I use this recipe.  I have since used applesauce in other baked goods with fantastic results.  So if you aren’t in contest prep mode, and you have a bit of a sweet tooth, you might want to whip up one of your favorite baked goods with applesauce and enjoy the results with minimal guilt!

Incidentally, I don’t buy Dr. Oz’s claim regarding apples.  That’s all I will say on the matter.

Welcome to my Blog!

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It took two years for me to launch this, but at least it has finally come to fruition.  Please check in regularly as I will post on a myriad of topics, such as exercise, contest prep, skincare, injectable fillers, nutrition and recipes, supplementation, suit design, modeling and whatever other topics my fans suggest.  I am very receptive to feedback and welcome suggestions!