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Nutty for Nuts

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I rarely encounter competitors who aren’t completely enamored of nuts and who lament their absence during contest prep.  And for good reason.  The substantial texture and flavor of nuts have captured the interest of the general population and have elevated nuts to superfood status.  However, due to their significant nutrient density, “too much of a good thing” can certainly be applied to nuts of any kind.  I have encountered patients who may have previously been in the habit of mindlessly polishing off an entire bag of potato chips in one sitting and who have similarly finished an entire jar of nuts, believing that the health benefits of nuts could somehow negate the caloric assault on their weight loss plans.

That being said, I am far more likely to praise the benefits of nuts than I am to discourage their consumption.  As a self-professed nut lover I am well aware of how delectable they are, yet I usually will portion them out in an effort to prevent any overindulgence.  This is especially true when I consume nut butters.  I know that if I keep the almond butter jar open, I am likely to dip into it once more, so I make myself remove a serving size then quickly seal the jar and put it away.  When you consider that the average nut butter contains approximately 190 calories per 2 tablespoons and 16 grams of fat, the calories can stack up very quickly indeed.  However, on a positive note, researchers in Spain discovered that frequent nut consumption was associated with a decreased risk of weight gain.

Benefits of Nut Consumption:

  •         May help to lower cholesterol
  •         Rich in arginine, which enhances blood flow
  •         Rich in fiber, unsaturated fatty acids and phytochemicals
  •         Contain mono- and polyunsaturated fats which are cardioprotective
  •         Best plant source of protein
  •         Rich in vitamin E, B vitamins, selenium, calcium, magnesium, copper, iron and phosphorous
  •         Rich in a number of compounds which may protect against gallstone disease
  •         May reduce the risk of age-related macular degeneration

Negative Aspects of Nut Consumption:

  •          High fat content
  •          Many nuts are flavored with sugar, added fat, sodium, chemicals and preservatives
  •          High in calories
  •          Some people have allergies to nuts which in some cases can serve to be fatal
  •          Contain oxalates which can crystallize and form kidney stones

“Nutty Top Five”

Though all nuts provide superior health benefits, I consider the five nuts listed below to be the best of the bunch for various reasons.  Make sure to opt for the raw or dry roasted varieties whenever possible.  When nuts are roasted in oil, there is a high probability that they have either been heated in hydrogenated oils or subjected to high temperatures which can destroy their nutrient properties.  Studies recommend a daily intake of one to two ounces of nuts as part of a healthy diet.

#5: PECANS:  This is the most caloric nut in this list at 200 calories for 18 to 20 halves, and also contains the smallest amount of protein at 3 grams while packing 20 grams of fat.  However, these slightly sweet nuts still offer health benefits when consumed.  Pecans contain a plant steroid called beta-sitosterol, which helps to relieve the symptoms of an enlarged prostate.  They are extremely rich in B vitamins, vitamin E, and ellagic acid, which is a potent antioxidant.

Pecans are excellent when added to the vegan baked goods I make, and I especially love them in my admittedly non-contest friendly Thanksgiving stuffing!

#4: CASHEWS:  Technically, cashews are thick-shelled seeds, but confer all of the general benefits of nuts, including monosaturated fatty acids like oleic and palmitoleic acids.  They are quite calorie dense at 180 calories for 14 nuts but also contain a number of important minerals, including manganese, potassium, selenium, copper and zinc.  Another important substance which can be found in cashews is zea-xanthin, which is selectively absorbed into the retinal macula lutea in the eyes and confers protection against age-related macular degeneration.

The texture of these seeds is so meaty and satisfying that they easily made it onto my top five list.  In addition, cashew butter is delectable!  If you need a change from peanut butter, try this option.

#3: HAZELNUTS:  These nuts are loaded with folate, vitamin E, and B vitamins. I recently started eating these nuts after encountering them in a mixed assortment, and was surprised by their distinctive flavor and relatively hard texture.  Hazelnuts are excellent snacking nuts and good for a change.

#2: WALNUTS:  Walnuts are extremely rich in alpha linoleic acid (ALA) which can reduce inflammation and oxidation in the arteries after eating fatty meals.  A serving of 14 halves contains 180 calories but also provides about 90% of the recommended daily intake of omega-3 fatty acids.   Scientists at University of Scranton, Pennsylvania recently discovered that walnuts have highest levels of polyphenolic antioxidants than any other common edible nuts.

Walnuts are incredibly versatile and can be mixed into vegan baked goods, fudge, salads, Greek yogurt, oatmeal, or eaten alone. 1.

#1: ALMONDS:  These nuts have the lowest calorie density, and also contain the most calcium of any nut. They are rich in dietary fiber and phytochemicals and confer excellent protection against diseases. Almonds are an excellent source of vitamin E, with 60% of the recommended daily intake of vitamin E packed into a 30 gram serving.

Over the past year I have replaced peanut butter with almond butter because I vastly prefer the flavor of the almond variety.  I have also heard numerous people report that almond butter was more easily digestible than peanut butter.  As for the whole nut, I consider the almond’s textural variety and its flavor to be superior to other nuts, making it my go-to when I grab a serving.

Summary:

As long as nuts are not consumed in the same volume as lean meats and vegetables are, daily consumption will confer a myriad of health benefits to one’s diet.  If you haven’t already incorporated nuts into your meal plan, consider doing so in order to optimize your health.

Men’s Physique: The Ideal Physique Reborn

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It was a brilliant move on the part of the NPC and IFBB to establish new competitive divisions within the last four years, as it expanded the competitor pool and boosted the appeal of stepping on the competitive stage.  However, each new division has gone through growing pains as the judges have struggled to establish specific criteria with respect to ideal proportions and muscularity.  The added fact that some individuals have stepped onstage with little to no prep has confused some competitors with respect to what is expected within a division.

As an NPC Bikini competitor I have seen the Bikini Division undergo countless permutations since its inception in 2009.  Personally, I have been told to become softer, lose mass, increase mass, stop working my abs, resume working my abs, etc., as the division’s standards went through their permutations.  This year it seems that the burgeoning Bikini Division along with the recent crop of IFBB Bikini Pros has propelled the division to an ideal which appears to reward a slightly higher degree of muscularity.  To some extent it seems that this is the direction in which Men’s Physique is travelling.  However, there are a number of Men’s Physique competitors who without question had previously competed in Bodybuilding (as is the case with some former Figure competitors who have since made the transition to Bikini) and who are currently being penalized for having more muscle mass.  Certainly there must be some clear distinction between each division, but the degree of subjectivity which enters a competition can make determining class winners a somewhat tricky undertaking.

Now that Men’s Physique is in its second year, with a growing list of IFBB Pros who have graced the stage with such status, the confusion about what judges are looking for seems to have lessened somewhat.  Clearly an excessive degree of muscle mass is not being rewarded, and instead a well-conditioned, highly sculpted frame with an appreciable V-taper and deep abdominal crosscuts is the most highly sought ideal.  It seems apparent that the well-conditioned “fitness model” look, perhaps with slightly more muscle mass in the pecs, delts and abs, has defined Men’s Physique and that those who ride the fine line between this division and Bodybuilding are being advised to deflate somewhat.  This being said, being ripped on competition day is acceptable provided a competitor is not beefy or thick-waisted.  There has also been considerable discussion regarding the lack of focus on the lower extremities and the assumption that quad development is of no importance since any quad sweep or hamstring development is completely covered by the regulation board shorts which are worn.

There has been an interesting parallel between the comparison of Men’s Physique to Bodybuilding versus comparisons of the Bikini division to other women’s divisions.  With the exception of the deeply cut abs in Men’s Physique competitors, muscle separation is generally frowned upon in both Bikini and Men’s Physique.  In addition, neither Men’s Physique athletes nor Bikini athletes are meant to sport an extreme degree of muscle mass.  After all, both of these divisions are meant to celebrate the ideal bodies one could imagine emerging from the ocean on a balmy beach day, with tiny waistlines on both genders, broad shoulders and chests with chiseled abs on the men, and perky posteriors and shapely legs on the ladies. These ideals are generally considered more appealing and more attainable to the average person, and as a result, have contributed greatly to the surge in popularity of both divisions.

The Men’s Physique division is still the new kid on the block and will endure more growing pains as the division’s pro ranks increase.  However, as with all other divisions, the competitors who rise to the top will help to define the aesthetic ideal, hopefully bringing about more consistency within the division.  It is a very exciting time.

Want to Revamp Your Eating? Try This Meal Plan…

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I have had so many questions about how to eat in a healthy fashion that I am posting a sample meal plan which will balance your metabolism, optimize fat burning, and impart greater energy.  This meal plan incorporates dairy, fish, wheat, nuts and poultry, so keep that in mind if you have certain sensitivities or are practicing a vegetarian or vegan lifestyle.  Make sure to eat every two to three hours to keep your metabolism whirring throughout the day.  It’s a good idea to pack your meals the night before so they are ready to go the next day.  Keep in mind that this meal plan is not for competitors, but for the average person who either wants to eat healthier and who might want to lose weight.

For those of you who want a more customized plan, please contact me at hot.hapa@yahoo.com for rates on packages.  You may also visit my websites at http://www.1hothapa.com and http://www.staceynaito.com.

Sample Meal Plan:

MEAL 1 – 4 egg whites with 1 tablespoon tomato salsa, 1/3 cup old fashioned oats (NOT instant!) with dash cinnamon, 1/4 cup blueberries, 1 tablespoon slivered almonds or walnut pieces, 1/4 cup almond milk

MEAL 2 – 1 cup Greek yogurt (Fage is my favorite brand) with 1 apple

MEAL 3 – 5 ounces tilapia or mahi mahi, 2 cups Romaine salad with cherry tomatoes, 1/2 sliced cucumber, 2 teaspoons olive oil, 1 tablespoon balsamic vinegar, 2/3 cup green peas

MEAL 4 – whole wheat wrap filled with 4 ounces chopped grilled chicken breast, 1 tablespoon low fat mayo, 1/4 cup chopped celery, spices of your choice

MEAL 5 – Two slices Ezekiel bread with 1 tablespoon raw almond butter or peanut butter (no sugar or salt added), 2 hard boiled egg whites

MEAL 6 – 4 ounces salmon, 1/2 cup whole wheat pasta, 10 asparagus spears, 2 cups spring greens salad with 2 teaspoons olive oil, 1 tablespoon balsamic vinegar

A True Love

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white rose

My Aunt Priscilla died on November 25th, just three days shy of her 70th wedding anniversary to my Uncle Jerry.  Though I was sad to hear of her passing, I was much more affected by the enormous love which my uncle demonstrated to her up to her dying day.  I spent my entire life marveling at the fact that this couple would always hold hands and kiss each other, according each other immense respect and demonstrating adoration, acceptance and affection that was pure and unabashed.  They never concerned themselves with how others would perceive their public displays of affection.  They doted upon each other over the many decades they spent together, and their communication was like nothing I have ever seen with another couple.

When my aunt became very ill, the family decided to place her in home hospice care.  My uncle bought a whistle and gave it to my aunt, instructing her that she was to blow the whistle any time she needed him.  And by golly, whenever she blew that whistle, he would rush to her aid.  She spent her days with her husband by her side, holding her hand and singing her goofy songs to cheer her up.

The family was certain that Aunt Priscilla was trying to hang in there until November 28th, the day that marked 70 years of marriage for her and my uncle.  But as the day approached, her strength left her body and she was unable to respond.  My uncle felt strongly that she was aware of her surroundings, so on that one Sunday, he told her, “Happy Anniversary, Priscilla my dear.  You made it!’  This completely selfless act spoke volumes of their endless devotion to each other.  My uncle wanted her to pass on with the feeling that she had achieved that mark.  Within three hours, she died.

When my uncle realized that my aunt had passed on, he held her hand, sang a song that began with, “Priscilla Brown, don’t be down…”, and blew the whistle one last time to let heaven know that she was coming.

I don’t think anything speaks of true love more than the love these two very special and wonderful people shared.

Why I Prefer To Work Out Alone

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As a physician I meet new people constantly and have mastered the art of setting a patient’s mind at ease.  I am amenable to chit-chat when running errands and enjoy engaging in conversations with strangers while at social events.  However, when I am at the gym, I automatically shift into a “don’t mess with my flow” mode which has left other gym members with the distinct impression that I am some sort of ice queen.

I have made numerous attempts over the years to train with friends and at the conclusion of every one of those training sessions have resolved to avoid such scenarios at all costs.  Thus in my estimation having a training partner has a completely ergolytic effect on my regimen.  Though I recognize the utility in having a supportive human by one’s side to encourage one more rep, such commentary from a pep squad only serves to distract me and in some cases raise my ire.

I have spent my entire life as an aggressive self-starter.  Without such drive I would never have endured the rigors of medical school and residency.  As an NPC national Bikini champion I have consistently pushed myself to reach a personal best, which has been no easy task given the demands of my career and life in general.  I stroll into a gym with my equipment and my regimen for the day like a thoroughbred horse lining up at the gate, blinders in place, ready to charge towards the finish line at full speed.  It certainly doesn’t help that I am usually in an incredible rush to get to the office or a meeting and must keep moving from movement to movement.  You can imagine how I respond to the weekend warrior who decides to wipe the drool from his chin and ask me while I am in the middle of a set how he can get his abs to look like mine.  So the mere thought of spending my entire gym session hyperaware of my time constraints while trying to work in on gym equipment with a training partner is more anxiety-provoking than a trip to the dentist.

If you and your training partner are completing staggered supersets, I suppose you could yell words of encouragement at each other.  If there is sufficient equipment for two side-by-side setups, or if you are engaging in plyometrics, it is possible that you may both train simultaneously.  However, if you are taking turns on equipment, especially if you are using different weights for each set, a thirty-second rest could easily broaden into 60, 90, 120 or more seconds as you load or re-rack or perhaps have a good laugh about the Facebook post one of you just saw on your cell phone.

With all that said, I realize that some individuals thrive in a workout regimen which includes a training partner.  After all, a supportive and upbeat buddy could consistently push you beyond what you believe you are capable of with respect to strength, power and endurance.  If this is what your training partner possesses, and this person is easily able to surrender the cell phone along with idle chat for the duration of the workout, you are quite lucky indeed.