I started out writing about good calories vs. bad calories, until realizing that most of my blogs over the past year have had at least a little to do with weight loss. In the US, we’re so used to focusing on obesity and weight we sometimes forget there are other things to write about when it comes to nutrition and health. But I don’t want to be part of that problem, mainly because sometimes I’d like to read a Women’s Health article without having to select between “I’d like a FREE 20 week weight loss plan” and “I already have a bikini body”. So, this time I’m going a different direction, and addressing a question I’ve gotten from a couple of people: how to gain weight. Below are a couple of simple tips for gaining weight healthfully.
1. Add some fat (the good kind).
Fat is the most dense macronutrient at 9 calories per gram. Of course, fat is more filling, so too much of it can be counter productive. Still, try to up your fat content where you can. Whole or 2% instead of skim milk (organic/grass-fed, of course), nuts, nut butters, a little extra olive soil, avocados, some salmon, etc. The salmon (and other omega-3’s) have the added bonus of helping to counteract some of the inflammation from training. Continue reading The Other Side of Weight: How To Gain It
Since half marathon/marathon/spartan race season is upon us, I thought a little post on running and GI issues was in order. I think many habitual, sometimes, and “only if a bear is chasing me” runners alike probably know the feeling of having a perfectly beautiful run (or 5K test, whatever), and then BAM you gotta go. I have even heard the joke that you’re not a real runner until you’ve gone to the bathroom in public. But why does this happen?
More often than not, the source of stomach pain and bathroom breaks on a run is because of food choices, and the biggest culprit is sugar. Many runners use sugary chews, goos, or snacks to stay fueled during the run. This is smart, obviously – readily available carbohydrates at periodic times during an endurance activity will help you maintain the activity longer. So what’s the problem? Continue reading Why Running Makes You Go
Growing up I learned that fat was bad. Butter, beef, nuts, avocado – all “fattening” (seriously, we never had guacamole in my house growing up for this very reason). Lean meat lean beef lean lean lean has been drilled into us for the past thirty or so years. Even the American Heart Association – trusted resource for all things heart disease – recommends limiting saturated fat to just 5% of daily intake If you eat a 2,000 calorie diet, that leaves you with about 11 grams or less than a tablespoon of coconut oil per day. (Although as a side note I somewhat question AHA’s wisdom after learning they endorsed Subway as a healthy meal option. But I digress.) Heck, I even learned it in college, and told I don’t know how many patients while I was working in the hospital to “choose lean meats and avoid foods high in saturated fat”. There has been questioning of this saturated fat-heart disease link recently, with a lot of it coming from the Paleo camp (Robb Wolf, etc). Continue reading An Acquittal Of Sorts For Saturated Fat
Dairy isn’t paleo. Most people who have read about/heard of the paleo diet know that. But WHY isn’t dairy allowed? Is it really that bad for you? I like looking at pros and cons so I’m going to break it down that way.
1. If you buy the right stuff, it’s pretty natural. I’m not talking about cheesecake flavored yogurt, ice cream, or strawberry milk. I’m talking about grass-fed milk and butter, plain Greek yogurt, etc. Whole milk is removed from a cow, heated to 145 degrees F for 30 minutes or 162 degrees F for 15 seconds (that is the Pasteurization process) and then bottled. Of course, this can be different at a big factory farm type dairy. But if you are buying organic, grass-fed milk, you’re getting a pretty unprocessed product. Continue reading The Deal On Dairy