Super Foods and Dieting: Part 7 of the series: Dieting does it work for you?

Super Foods and Dieting: Part 7 of the series: Dieting does it work for you?

There are so many foods labeled “super” these days it seems like it is just about silly. There are a couple of problems that I have with the concept of “s” is for super in super-foods. The biggest problem with these foods is how people treat them. They really can help you with your diet and make losing weight faster, but chances are you are doing it all wrong.

People like to pick a favorite super-food and focus all or most of their healthy eating abilities on one or two foods. I see this all the time. These days I most commonly see people choose almonds and egg whites. Both almonds and egg whites certainly count as a super-food; but guess what… by themselves they are nowhere close to as awesome as they are when mixed with other foods. Nuts always have a better amino acid profile when they are mixed with other nuts and or seeds (the better the amino acid profile the more useful a food is for the body). Egg whites have almost no fat in them, but that is not really good news. 2-6 Egg whites mixed with 1-2 yolks fill you up faster and taste better which in my opinion this alone make this the best way to add egg whites to a diet. However this is not the only benefit to egg yolks. If you are trying to add muscle like the average person using egg whites… get ready for it. Muscle building NEEDS fats and having some dietary cholesterol tremendously helps build muscle (but don’t get crazy). Body builders have been able to tell you this cholesterol and muscle building link for years but current science and scientific studies are catching up with their anecdotally obtained knowledge.

A favorite activity of dieters is simply “adding” super-foods… because as we all know super-foods have super magic calories in them that don’t count (sarcasm). The bad guy I really like for this (cop lingo) is whole grains. Whole grains and oats still are packed with calories, and carbohydrate calories at that (they do have more fiber and lower GI scores). In the case of brown rice vs. white rice; brown rice has more protein, dietary fiber and fat all of which are good things and wild rice is even better but not worth the added cost. People that go whole grain crazy are often accidently on an extremely high carbohydrate, high calorie diet, and on their way to an expanding waist line.

People overeat “health” food simply because we believe that the food being a health food give us a pass. This phenomenon is taken to an extreme with super-foods. You may have done this, most of us have: it is easy to feel okay with eating a huge amount of a super-food. Huge and food should never really go together (but it can be sinfully delicious when they do I must admit).

Recommended dose is something never really followed and sometimes it is never even bothered to be estimated or calculated by anyone with this ONE food category. Recommended daily intake (RDI) values are something that Americans have known for most of our lives, they came about in 1968. Before RDI there was RDA and many different cultural systems before that. There is rarely a guide for how much of a super-food we should eat. This means we must fall back on the guide that is given for macronutrients or for the food’s category. Doing this can lead us to eating higher amounts of super-food than we have to = expensive.

Toxicity is relative!!! Everything has the potential to be toxic if over consumed or in many cases under consumed. Water is not in the slightest bit traditionally toxic however if you drink too much water you can experience water intoxication, too little and you get dehydration. Moderation is the lesson here, for some foods it is worse or cost prohibitive to eat more than an average value and consuming just a small amount might be just fine. For most super-foods a little bit goes a long way.

Toxic and the concept of toxins, makes me laugh sometimes, because most people and even some people who really should know what they are talking about get this concept incredibly wrong. The cleansing of toxins and free radicals is often touted as the biggest reason to consume antioxidant rich super-foods. But why no one ever asks if they really need to do this or how much super-foods can really help is beyond me (they can help but they are not medicines). Before we talk about cleansing let’s get something perfectly clear: YOUR BODY NEEDS SOME TRACE AMOUNTS OF “TOXICINS.” Some things that are literally poisons your body might not need, but chances are as long as the amount is small enough it is probably not that bad for you, and could even potentially be good for you.

Time for some fun with the super-food: apples. I love apples, they taste great they are very filling and they are just easy to eat. “An apple a day keeps the doctor away…” this old saying is very true. Apples and this saying have specifically been studied many times and every time the saying holds true, apples (and most fruit for that matter) are amazingly good for you. But did you know that people have used apple seeds to slowly build up a tolerance to cyanide, bet you didn’t. The pits and seeds of many fruits including: cherries, peaches, plums, pears, and apricots; have trace amounts to just over trace amounts of cyanogenic acids, cyanogenic glycocides and CYANIDE compounds in them. Pretty much any pit or seed that is not commonly eaten in large quantities has been at one point labeled mildly poisonous and perhaps might still have this distinction (like apple seeds and cherry pits).

Your body can detoxify small quantities of these compounds and most other toxins. Surprise!!! doing some of this detoxifying is good for the body, but that does not mean go out and eat a ton of apple seeds. The levels of these compounds that are in one piece of fruit or for that matter several pieces of fruit worth of seeds should, for a healthy person cause no real harm. I often eat the seeds of an apple and I occasionally accidentally swallow cherry pits this has never given me an issue. However if your body is bad at detoxifying itself it just might be very bad to eat these seeds (children and the elderly commonly are bad at detoxifying much of anything).

(About the Arsenic in apple juice debate: There is also sometimes arsenic found in fruits, seeds and pits usually this in not natural and is from the use of pesticides and herbicides in other countries. Natural forms of arsenic can be found in metal ores and soils and can get into fruits that way this type of contamination is called geological contamination and it is a common concern for drinking water. Elemental Arsenic, atomic number 33 As, is also used to strengthen copper… sorry if all this scares you but it shouldn’t.)

Oh good there can be bad things in good things yay… hip hip… wait is this really a bad thing: NO. They help our bodies learn to fight the truly terrible stuff that is out there in the world like pollution and cigarette smoke. Make no mistake anytime there is a substance in one part of the plant or animal, it is in all parts of the plant or animal but in a different typically much lower amount. Think about it this way, if you just randomly decide to be a boxer and step into a ring one day with a world class athlete… you will get you butt kicked. Apples and many super-foods train your body on how to fight toxins by essentially letting you practice on the extraordinarily low amount of toxins in them. This is perhaps the most interesting way in which super-foods help you; they train your body in the art of detoxifying and cleansing.

Note: Your body needs and will not function properly without a small amount of many things that are traditionally considered very bad. Your body needs some sodium, some heavy metals, and some sulfur to name a few. 

I told you this “toxins” information so that you would believe me when I say that you can overdo it with super foods. Many people even some doctors will tell you that you can’t really overdo it with super-foods, they are wrong. Everything that is helpful will reach a point where it becomes less helpful than unhelpful, and eventually will become harmful (think water intoxication).

Super-foods work to help your body using many mechanisms: Antioxidants, Fiber, Highly Digestible Vitamins, Heart Healthy Fatty Acids, Enzymes, Probiotics, Proteins, Rare Amino Acids and specific compounds like capsaicin which is found in peppers of the genus capsicum. Thinking of the nutrients of super-foods like a sports team to improve your health can be helpful. A specific food may not really “use” all of these mechanisms and might be lacking in certain players but usually has a “star” on its nutritional value team. Mixing super-foods creates a stronger “team.”

Antioxidants function by combating substances in your body known as free radicals. Oxidation is a term used in science to describe a certain type of chemical reaction where one substance becomes oxidized and loses electrons and the other becomes reduced and gains electrons. A popular mnemonic is OIL RIG (Oxidation Is Loss, Reduction Is Gained). The antioxidant works to neutralize free radicals and create inert compounds that can be filtered out of the blood by the kidneys and excreted out of the body in urine (type of cleansing). Free radicals will feed their electron addiction like any addict would: by any means necessary. These nasty substances age our body by removing bound electrons that are intended to stay put or be used for something else, which reduces the functionality of the part of your body that got stolen from. Antioxidants really do slow down aging (not really anti-aging, but they can slow stuff down). Antioxidants are essentially sacrificial in nature and thus we need to regularly get them in our diet. Not getting enough antioxidants can eventually kill you, think Scurvy and vitamin C.

When you get too high a concentration of antioxidants they start acting like bad guys and they stimulate the production of the very scary sounding TOXIC OXYGEN SPECIES (a type of free radical). Luckily it is hard and expensive to get too much antioxidant from food. Supplementing is a different story. I do not suggest supplementing for antioxidants. However if you are going to, try and use your brain. A good rule of thumb is: if you can’t naturally get that much of something from your diet, never try and get it from supplements. Think oranges. A great example of this is so called Super C supplements which tend to have 2800-5000mg of vitamin C with the average orange having about 70mg this is similar to eating 40-70 oranges. Can you eat 40-70 oranges in a sitting? If you can (and manage not to hurt yourself) perhaps you should put this feat up on the internet and become the next viral video sensation. The Japanese have a very antioxidant rich diet, but they also smoke more cigarettes than Americans, it has been proposed that their lower lung cancer rates are due to antioxidant consumption, coupled with a healthier diet and lifestyle.

Taking a multivitamins is generally considered safe and the level of antioxidants in them should not be extreme amounts, don’t take multivitamins that are labeled extreme or maximum!

Fiber is good for you, and humans of the past use to get extremely high levels of fiber from their diets. Humans of other “healthier” cultures and societies get more fiber than Americans and perhaps this could also be a reason why they have lower disease rates. Modernization has led to less fiber being in our diet because more of our foods are refined and processed. There are two types of fiber: soluble fiber and insoluble fiber. Insoluble fiber cannot be broken down by water or our digestive system. Insoluble fiber triggers water to be retained in stools making them easier to pass (most PC way to say helps you poop… pooping = a type of cleansing). Soluble fiber can be broken down by water and our digestive system; this is the type of fiber that has been shown to help lower cholesterol and regulate blood sugar.

Fiber slows digestion down which allows for more complete nutrient absorption, but largely does not affect the total amount of calories absorbed. Fiber’s slowing of digestion prevents blood sugar spikes. Preventing blood sugar spikes consequently prevents insulin spikes; insulin spikes cause fat to be stored as a means of lowering blood sugar. How fast a food’s sugar content gets to your blood is what the glycemic index is all about: Strait glucose is the typical marker and is given a GI value of 100, except when other foods like white bread are used as a marker than the GI of glucose becomes over 100. Fruit will raise your blood sugar but not nearly as much fruit juices (much higher GI) which are known to cause blood sugar spikes. Juicing is a process that removes most pulp and therefor fiber, thusly increasing GI. For those on a diet, fiber helps you stay full longer and get more nutrients from your food, reducing your desire to eat which means less calories and more weight loss.

Vitamins and minerals have a satiating effect, less than that of fat, protein and fiber but anything that can make you full faster or keep you full longer will help you lose weight simply for that reason. Vitamins in supplements are typically not in the form that is most commonly found in nature. Natural forms of vitamins are bound into the food, while vitamins within supplements are bound to a “binder.” Supplemental vitamins that are “free of binders and fillers” must through some means, usually a chemical reaction, make the vitamins chemically inert (non-reactive). The vitamins in food are made inert by being part of the food, so as the food digests the vitamins are released. This paring makes vitamins from food more digestible and by happenstance the natural form of vitamins is usually easier for the body to use once it is digested.

Heart healthy fatty acids, the Omegas seem to be everywhere and in everything that even resembles healthy… but they are not in anything FAT FREE fat free super foods have zero Omega’s. Omega fatty acids are the first group of fats to get a great reputation. Omega fatty acids are often marketed as essential fatty acids EFAs, but in reality only two of the Omega fatty acids are essential one from the group of fatty acids called Omega 3’s and the other from the Omega 6’s. The essential fatty acids are alpha-linolenic acid (an Omega 3) and linolenic acid (an Omega 6). The good news is these are very common; most of the polyunsaturated fat we eat is from EFAs. This means that if you are getting a sufficient amount of polyunsaturated fat in your diet you likely don’t have to supplement even naturally with things like flax seed and fish oil.

If you were wondering the difference between Omega 3’s and Omega 6’s aside from function, they are named such because of the location of the double carbon bond with relation to the methyl carbon: 3’s are three carbon bonds away before the double carbon bond and 6’s are six carbon bonds away. But really you did not need to know all that, just remember to get more Omega 3’s than you get Omega 6’s.  

In my experience supplementing Omegas can be really beneficial but I seriously doubt this has much to do with any potential pseudo drug like properties. Omegas are not drugs or medicine and should not be treated like they are. That being said, I use flax seed because regular milled flax is cheap and you don’t need very much to be effective. I do not use pills (except a multi-vitamin) what I am doing with milled flax is not truly dietary supplementation; because I am using whole food not a supplement. On days when I am going to eat fish I don’t have flax. I have found that even a half dose is effective for me thus halving the cost. On day’s when I don’t get my milled flax seed, I get hungry easier and have less energy and am less peppy. Aside from being shown to be good for the heart Omega’s have been shown to be good for mood balancing and combating depression. The big reason Omega’s are good for the heart (when you consume the right ratio which is simply more 3’s than 6’s) because they combat and prevent inflammation inside of your heart, veins and arteries.

Consuming extreme levels of polyunsaturated fats has been shown to increase the risk of cancer spreading (largely shown in mice but still). I have to stress that eating an extreme amount of polyunsaturated fat would be difficult to do, so just be sensible and you will be fine. High amounts are still good, but remember everything helpful reaches a point of unhelpfulness than past that harmfulness.

Enzymes do a fun little trick of helping the body digest protein. Enzymes are not technically alive and therefor they are a vegan food. Vegans use this trick to not need as much total protein in their diets. Those who are sensitive to protein consumption for medical reasons that usually involve the kidneys, also often use enzymes for this reason. Enzymes like those that are found in sprouts help the body digest food, mostly protein. Enzymes are also found in most raw foods, but when you cook food the enzymes are destroyed. This is the big reasoning behind the raw food diet keeping everything raw.

Well cooking also helps breakdown food and makes food easier for the body to digest, so in reality the only true benefit of enzymes is that they up the bio-availability of protein thus meaning you need less of it. Enzyme supplements are almost always a waste of money, as the enzymes in them are typically inactive even when they advertise that they are active: don’t buy the pills for this reason. The best way to get Enzymes into your diet is with sprouts like bean sprouts. Chances are you do not need enzymes in your diet, and you should not be stressing out about trying to add them.

Probiotics are another thing that chances are you do not need. Most of us have healthy levels of beneficial bacterial flora in our digestive track (probiotic populations), so taking probiotics will do nothing to close to nothing.  A probiotic is a live bacterial culture that will continue to live inside of you when you consume them. These cultures help you digest food and can help you regulate your digestive system. They also have the added benefit of competing for food with non-helpful bacteria that live in your digestive system, thusly causing a decrease in harmful bacteria in your digestive system.

Probiotics are often prescribed for those who are on antibiotics, because the drugs can kill the bacteria that naturally exist in or digestive track. When prescribed they are typically covered by good health insurance despite being an OTC supplement, so it does not hurt to ask your health care provider if they will pay for them. We need these beneficial bacterial cultures in our digestive system in order for everything to work properly, but chances are you do not need to supplement with them. The good news, most products that advertise that they have live probiotics actually have live probiotics. This is another thing that you do not need a lot of if you do choose to use them (bacteria will reproduce and reach the numbers that are needed). Probiotics are strictly speaking NOT vegan, because they are alive, but it is typically safe for vegans to use them. Probiotics have also been shown to increase the bioavailability of protein. Adding a little live culture yogurt (a super-food) to your next protein shake might be a good idea, also it tastes good.

Additional protein and rare amino acids are an excellent reason to eat a super-food rich diet. I must however tell you there is truly no such thing as “rare” amino acids. Most of the 22 amino acids that we need are easy to find in food, but this is where you must pay attention to amino acid profiles. A “complete” protein like all meats and dairy products is a protein that has sufficient levels of the essential amino acids. There are 10 essential amino acids (this is a currently debated topic) which our body is not able to biosynthesize in sufficient levels. In earnest all of the 22 amino acids can be considered conditionally essential. Amongst other things our bodies use essential amino acids to biosynthesize the “non-essential” ones meaning: If we do not get enough of the non-essential amino acids we must compensate by getting more essential amino acids.

Non-meat protein sources must be paired with other non-meat foods with complimenting amino acid profiles in order to produce a “complete” protein, in other words they shouldn’t be eaten by themselves. (It has been shown protein pairing does not have to be done in the same meal for the effect to work) Legumes, like beans and lentils, when paired with grains or nuts or seeds can make a complete protein (full amino acid profile.) Using legumes as a staple and then pairing them is by far the easiest way for vegans to get enough protein, but many parings exist and feel free to get creative. Mixing and eating a diverse diet almost always improves the bioavailability and amino acid profile of food.

The essential amino acids: Any Help In Learning These Little Molecules Proves Truly Valuable: Arginine, Histidine, Isoleucine, Lysine, Tryptophan, Leucine, Methionine, Phenylalanine, Threonine, Valine; no matter what mnemonic you use these are hard to learn.

Increased protein content can be a great indicator of a food’s status as “super,” but there are other indicators as well. There are super foods in every food category imaginable including sweets: dark chocolate and cinnamon are both super-foods. Memorizing all of the super foods that exist would be daunting and completely unnecessary, because all you really have to do is remember a few indicators. These indicators are not always accurate as some super-foods contradict them but they are really good I would say they are right 9 out of 10 times.

These are my favorite 5 INDICATORS of a food’s “super” status:

  1. Increased Protein Content: example brown rice vs. white rice. Brown rice is super-food white rice is not; brown rice has about 1.5 times the protein of white rice and about double the fiber. (Wild rice is even better, but way to pricy, I don’t consider it super because it cost so much compared to brown rice.) Increased protein content is the best indicator for meats.
  2. Increased Fiber Content: example whole grains vs. traditionally processed grains. Whole grain foods have typically double or more the fiber content of their counterparts. Whole grains as a category vaguely count as super but there are certainly stars, my favorite whole grain is oats. Quinoa is great and all but again it is too pricy for me to consider it super (and it is not that much different nutritionally than oats and oats are cheap).
  3. Vibrant or Dark Colors: Foods that are lightly colored tend to have less nutrition in them. An extreme example of this is: Ice Berg Lettuce vs. Spinach. Ice Berg Lettuce is very light in color, and it is also very light in everything else too: including vitamins, minerals and protein. Spinach is the opposite it has a rich deep green and packs plenty of protein, vitamins and minerals: Spinach is a super-food. Brightly colored fruit tend to be super-food. Black beans are more super than pinto. The list goes on and on. The reason nature does this is because these colors are attractive and thus things want to eat them, when the foods get eaten their seeds are spread (because they get pooped out) and the plant thrives.
  4. Small Size: example lentils are the front runner of the super category legumes, sesame seeds are the front runner of the super seeds. Small packages in nature tend to be more nutritionally dense because they still have the same job to do as larger packages. A small little lentil or sesame seed still has to sprout and grow into an adult plant.
  5. Intense Flavor: Anything that awakens the mouth is likely to be good for you and is perhaps a super-food. Herbs and spices are used in non-traditional medicine for a reason: they are good for you. Almost all herbs and spices can be overused and reach a point of not being helpful rather quickly. However, as far as I know, none of them are bad for you in the amounts that are used to flavor foods, and most of them reach a level effective for health benefits at this point. For example think about garlic pills one pill worth of garlic could easily have been used on a meal to season it. One pill is usually all you need to experience benefits from garlic as a super-food. In fact all members of the same genius of garlic (allium) have been called a super-food including: onions, leeks and chives. Something truly great about herbs and spices is they are extremely low in calories. This makes them one of the only super-foods that you can just add to your diet without taking away anything. This intense flavor indicator works for every food category: Hot Peppers, Dark Chocolate, Peas, Kiwi, Yogurt they all have intense flavors and they are all super-foods.

These are my favorite 5 super-foods:

  1. Lentils: Legumes, are a super category my current favorite of them is lentils, but to be honest my favorite legume changes from time to time. Lentils pack a crazy amount of protein into a tiny package, the side of the package I am staring at right now says: 10 grams of protein, 11 grams of dietary fiber, and only 80 calories in ONE serving. They require no soaking (but soaking can remove purines, some people are sensitive to purines) so they are easier and faster to cook than most legumes. I like them so much because they are a great way to add protein to a vegan diet. As a personal trainer I want to see all my clients get plenty of protein, but I worry about vegan clients because veganism can be a low protein diet with typical use. All legumes have to be paired with grains or nuts or seeds, to complete their amino acid profile. The classic pairing is one serving of beans to one serving of white rice (you can use less rice if you use brown), but as a general rule when pairing you need as much grains less nuts and even less seeds to complete the protein profile. Runner ups in this category are chickpeas and black beans because of taste. I like black beans to make never fried beans (they are the consistency of refried pinto beans) and I may always love hummus which is made from chickpeas. Many legumes can be made into flours at home or bought (including lentils) and used for gluten free baking.
  2. Berries: I am leaving this one vague even though my favorite berry is blueberries (I love the taste). You really can’t go wrong with berries and mixed berries are a fun snack. I hardly ever eat exotic berries because they are expensive, and they are harder to get fresh. Frozen berries often count as fresh because they retain their nutrients. Even frozen exotic berries are hard to find whole. I do not believe in berry extracts and supplements, and I would never advise a client to use them. If you want the benefits of berries eat them whole, and you do not need much, about an ounce will do just fine.
  3. MIXED NUTS: You do not have to always eat your nuts mixed, but getting a variety of nuts is better for you and much less boring. All nuts are good for you. I eat honey roasted nuts and oil roasted nuts, they may not be as good for you as over roasted or raw but they are freaking tasty, and when you are snacking taste matters. There are safety reasons to roast nuts, but most nuts can be eaten raw if they have been washed, some nuts don’t taste good raw. Nut butters are easy to make at home, with a blender some nuts and the occasional added bit of heart healthy oil like canola.
  4. Fruit: Most fruit could really be considered a super-food but my favorite is bananas followed by apples followed closely by oranges. Exotic fruits are nice and I do enjoy them as an occasional treat, but most of the time I just want something simple easy and relatively cheap. I have used bananas for years to help with exercise related soreness, they help restore glucose stores and some potassium and they taste great doing it.
  5. Sushi: I love going out to eat sushi; this is by far my favorite way to get fish. If you have never tried sushi because you are grossed out, I would suggest trying to get over it. Fish is good for you in general… so if you can’t handle the raw fish of sushi or sashimi, still eat your fish. When you eat fish raw it has the added benefit of having some bacteria for your system to fight, doing this boosts the immune system. Most raw food including fish retains more antioxidants, and has active enzymes present which aide in digestion. Sushi is generally considered safe, but going to a reputable establishment decreases risk even further. It is currently recommended by the FDA that pregnant women, nursing mothers and young children eat no more than 12 ounces of fish a week, to avoid excess mercury.

Some suggestions for eating super foods:

  1. A little bit goes a long way; you really do not need much of a super-food. I often suggest using half super-food with half regular good for you food like mixed greens salads.
  2. Avoid gimmicky things, they are often way over priced and sometimes they hardly have much of the advertised food in them at all. Don’t eat something just because it is trendy or exotic, you can stick with the tried and true classics and still be eating a super diet.
  3. Don’t ever treat food of any kind like a drug or expect it to act like medicine, if you have a medical problem go to the doctors, not the grocery store.
  4. Super-food based supplements are usually just plain silly; may not have much of the advertised food in them, and could be much less nutritious than the actual food. Just eat the food.

Refining and processing can involve chemicals, complicated equipment and processes, or some other spooky voodoo; but it can also be as simple as cooking. Pre-cooked food generally, but not always, has less nutrients than if you cooked it fresh yourself. Sometimes you really should not be cooking the food like with most fruits, because it is safe and more nutritious to leave it raw. Cooking removes most to the entire vitamin C content of food. Other times food has to be cooked for safety; eating raw pork might be obviously risky but did you know you should not eat raw Soy beans! Raw soy beans are toxic to all monogastric animals (including us) and must be cooked with a “wet” heat to destroy something called trypsin inhibitors. Sometimes cooking can unlock nutrients that would not be available to us: cooking drastically increases the lycopene content of tomatoes.

Breast milk is the best super-food of all time, you should feel very lucky if your mother breastfed you. She permanently reduced your chances of many things including but not limited to: most types of cancer, heart disease, diabetes, and obesity. Your immune system is better because of her sacrifice, and chances are you are a bit smarter because of it too.

Mothers your breast milk is a perfect food! (It contains all essential amino acids, fatty acids and vitamins) and your body will do everything that it must to keep your breast milk that way. Essential amino acids and fatty acids are labeled as such because they cannot be biosynthesized de novo meaning inside of the body. However, mammary glands are amazing and it has been shown that even mothers that are fasting or suffering from famine produce nutritionally viable breast milk. Breast milk is far and away the single most amazing super-food. More than any other food the benefits of breast milk and breast feeding have been clinically shown time and time again. You should breastfeed your baby for as long as you can.  Your baby will be just fine pretty much regardless of your diet (alcohol consumption and a few other exceptions aside… don’t drink and breast feed). You need to pay special attention to nutrition so that your health does not suffer; eating a nutritious diet will make your breast milk even better. In the womb the baby does not have the benefit of breast milk; and the body is less capable of providing complete nutrition with a poor diet. Pregnant women need to be especially careful of their diets, and getting enough Omegas’ should be part of this care.

A big thanks to breastfeeding Mom’s and Mom’s that breastfeed!


4 comments so far

  1. fightingfitksa on

    keep up the good work

  2. klarasundsvik100p on

    Very interesting post. I think that it is important to eat “good” foods but, if you want to lose weight the only thing that works is to keep track of your calories and cut out the carbs, at least for me. If you want to read more about how I lose weight, please check out my brand new blog,


    • personaltrainerpat on

      I am heading to your blog to check it out right now, but in my experience cutting out the carbs is how many people lose weight. I would prefer a client on a low-carb diet than one on a low fat diet every day of the week. Low carb diets, done right, tend to be great for muscular gains.

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