Spinach & Sun-dried Tomato Frittata:

The frittata is similar to an omelet, but is more filling and dense, like a quiche. This Italian dish in packed with protein to keep you and your guests satisfied throughout the afternoon, and touts heart-healthy benefits by substituting some of eggs with egg whites, cutting the cholesterol in half.  Your mom will be sure to thank you for including the high nutrient-dense spinach, as it contains potassium to help regular blood pressure, antioxidants to helps protect against cancer, and phytonutrients to keep skin glowing.

• 4 C raw spinach
• 1 clove garlic, minced
• 1 tbsp olive oil
• 1/8 C  chopped sun-dried tomatoes
• 1 C egg substitute or 8 egg whites
• 4 whole eggs
• 1/4 C low-fat mozzarella cheese
• salt & pepper, to taste

Heat oven to 400F. In a medium bowl, whisk together eggs and egg whites then add sun-dried tomatoes and salt/pepper. Set aside.  In a medium, non-stick pan, sautéed spinach and onions over medium heat until tender in olive oil and minced garlic.  Evenly pour egg/tomato liquid over the spinach and onions and cook on medium heat until set, approximately 3-5 minutes.   Sprinkle frittata with cheese evenly then remove from stove and place entire pan in the oven for 12-15 minutes on 400F.  Let cool, then cut into quarters and serve like pie. Makes 4 servings.

Ezekiel Raisin & Blueberry French toast:

Homemade French toast was a Sunday breakfast favorite for me growing up.  Now as a more health-conscious adult, I have found a way to make my French toast in a way that I can feel good about eating any morning of the week.  Share this dish with your mother and you can tout the many benefits she is getting from the Ezekiel bread, including protein, fiber, and organic sprouted whole grains.  The blueberries are rich in cancer-fighting antioxidants and when served hot a-top this delicious French-toast, your guests will forget who Aunt Jemima or Mrs. Buttersworth even are.

• 8 slices Ezekiel 4:9 sprouted 100% whole-grain cinnamon raisin bread
• 1/2 C vanilla almond milk
• 4 egg whites or 1/2 C egg substitute
• cinnamon
• 1 C frozen blueberries
• 2 Tbsp pure maple syrup

In a large bowl, whisk together egg whites, almond milk, and cinnamon. Cut Ezekiel bread in halves, place in egg mixture, and let the bread absorb the liquid, approximately three minutes. Note that since Ezekiel bread is more dense, it will take longer to absorb the egg then normal bread.  In a non-stick pan, place dipped bread on pan and flip until both sides are evenly golden brown.  In a microwave safe bowl, microwave frozen blueberries on high for one minute, or until hot.  Add syrup, and with a fork, crush hot berries to extract juices.  Top French toast with blueberry/syrup mixture in lieu of syrup.  Makes 4 servings.

Greek Yogurt Berry Parfaits w/ Honey-toasted Almonds:

Greek yogurt started popping up on grocery store shelves in the past five years.  Introduce this thick, creamy and delicious yogurt to your mother this mother’s day and she’ll get the gift of a new high-protein, calcium-rich food good for any time of the day.  The almonds are rich in healthy fats, protein, and antioxidants, which can help regulate blood sugar and lower the risk of heart disease and diabetes.

• 12oz vanilla or plain Greek yogurt
• 2 C assorted berries
• 1 Tbsp honey
• 2 Tbsp slivered almonds
• cinnamon

On an ungreased baking pan, evenly spread out almond slivers, and then drizzle with 1 Tbsp honey.  Bake on 350F for 10 minutes, stirring occasionally.  Let cool.  In a tall clear glass or ice cream dish, layer 2 oz yogurt then 1/4 C berries until filled. Top with toasted almonds and additional honey & cinnamon.  Makes 2 servings.

To my amazing mother back in Pennsylvania~ Happy Mother’s Day!….and make one of your other loving children cook you a nice, heart-healthy breakfast until I visit this summer

“Ezekiel 4:9 Sprouted Grain Bread.” Food For Life. Web. 11 May 2012. <http://foodforlife.com/product-catalog/ezekiel-49/breads/120C6-organic-sprouted-whole-grain-flourless-bread>.

“Natural & Organic Health: Food Benefits, Directory, Nutritional Value.” Health Benefits of Spinach. Web. 11 May 2012. <http://www.organicfacts.net/health-benefits/vegetable/health-benefits-of-spinach.html>.

“Almonds.” WholeFoods. Web. 11 May 2012. <http://www.whfoods.com/genpage.php?tname=foodspice>.

Hello tweakfit.com followers. For those of you who read my previous article, you know that I have begun a thirty day personal challenge to go gluten and dairy free. I am well into week two, but wanted to recap for you all how my journey went throughout my first seven days of changing my diet.

Slip-ups:

I jumped into this challenge head-first I knew it would be difficult at times, but darn….at times it was really difficult! The first day of my new diet actually fell on my boyfriend’s birthday. We usually celebrate special occasions with a meal out, and for birthdays with a cake. Hmm…this could be hard! My boyfriend’s favorite foods are pizza and Mexican…but with most pizza crusts, cheese, flour tortillas and sour cream out of the mix, I was a bit hesitant to hit up some of his favorite restaurants. Then it hit me! Sushi! Rice is gluten-free and there should be a lot of options for me on the menu. I was delighted to get to Doraku, a trendy Japanese restaurant in Waikiki, and find that we could order edamame, salads, seaweed salad, and two rolls with no gluten or dairy. I felt so proud of my decision, until half way through our sushi I realized one of them contained cream cheese….strike one!! However, overall I thought the meal was a success. Knowing that I wasn’t prepared to become a full-on vegan baker on my first day of going gluten & dairy-free, I stopped by Dairy Queen earlier in the day and picked up a special treat for my man in lieu of a birthday cake. Of course I wanted a soft serve cone with sprinkles, but on day one, it was pretty easy to pass up.
My other slip-up came on Day 4. Relaxing and watching a movie after a healthy gluten & dairy-free dinner, we decided to end our meal with some dark chocolate. I didn’t even think about the milk in the dark chocolate…opps. Two slip-ups in four days isn’t bad in my book…but hoping I can get through week two without any more.

What was hard?

I never really gave too much thought about how much I actually really do consume gluten on a regular basis. I typically eat a lot of vegetables, and try to steer clear of white bread/products for the most part. I knew work would be hard, since I am currently at a restaurant/bar that has killer thin-crust pizza on the menu. It wasn’t hard for me to pass up cereal for breakfast or cheese on my scrambled eggs….but after not eating for hours at work and seeing everyone literally make “MMmMmmmM” noises about the hot roast pork sandwich with melted cheese on fresh baked French bread made me feel sadder then my piece of plain pork on a plate looked. At the end of the day it did feel good to have a reason to pass up on a piece of pizza here, or a handful of pita chips there…and made me realize I probably was eating way more than I thought I was by being around all that food.

What was easy??

Like i previously said, making healthy choices most of the time has never been tremendously difficult for me.  Being able to eat gluten-free starches like sweet potatoes, rice, and oats made eating dinner more “normal” for me and not feel too deprived.  I suggest stocking up on those items if you decide to go gluten-free.  Leaving out bread also made me eat even more vegetables then I usually do, which left me ultimately feeling full and with less cravings.

Getting Creative in the Kitchen…

After a day or two of plain carrots and celery, I decided to whip up some homemade hummus with whatever ingredients I had in my fridge/pantry.  The result was a black bean and kalamata olive hummus made with natural peanut butter in lieu of tahini.  I think it turned out awesome, so try it yourself if you want a gluten & dairy-free way to make your veggies more interesting:

• 1 can black beans, rinsed and drained

• 2 gloves minced garlic
• 1 tsp cumin
• 2 tbsp natural peanut butter
• juice from 1/2 lemon
• 5 kalamata olives
• 1 tbsp olive oil

- Place all ingredients in a food processor or blender and mix until smooth.2 tbsp= 1 serving

Before this challenge, I used to make protein shakes for breakfast or post-workout snack.  Since I haven’t gone out and bought a non-dairy powder yet, I decided to throw a bunch of fruits and veggies in a blender and see what I could come up with for a meal replacement.  The result was a semi-thick green shake, which actually tasted pretty good & gave me a ton of energy.  Try it out for yourself!

• 3 C raw spinach
• 1 C raw kale
• 1 small apple, with skin
• 1 frozen banana
• 4 frozen strawberries
• 1/2 lemon juice
• 1 1/2 C water
• 5 ice cubes
• Steve/Truvia 1-2 packets

Hope you enjoy the recipes and feel free to share some of your own!

Reading food labels may seem complicated, so for newcomers to the concept, here is an easy guide to the basics:

Start Here:

Serving size: Begin by looking at the serving size under the nutrition facts. Make sure that if you are choosing to eat this food, that the serving size matches up to a realistic portion of what you are going to consume.  For example, a 1oz serving of hard pretzels may fit the bill for your caloric intake of a snack at around 100 calories, but if you gobble up four handfuls, you most likely ate at least three servings.  Remember that if you are eating double the serving size, you must double all the nutrition facts.  In turn, if you are eating only half a serving size, you can cut the nutrition facts panel in half.

Calories: A calorie is a unit of energy.  Everyone requires calories on a daily basis for the bodies basic function, and you require even more for daily activities and exercise.  Caloric balance is a term used when the calories you are consuming is equal to calories you output each day.  Caloric balance is an ideal goal for those trying to maintain their current weight.  Simply put, if you are trying to lose weight, cutting back on calories can help you achieve a calorie deficit, aka eating less calories then you are consuming.  If you are trying to gain weight, you can achieve caloric excess by eating more calories than you are using daily.  Everyone requires a different amount of calories each day according to their goals, so keep your daily goals in mind when reading food labels.

Limit These:

Total Fat:  According to The American Heart Association, total fat should be limited to between 56-78g/day.  These recommendations are for 25-35% of total calories from fat based on a 2.000 calorie diet.  Depending on what your calorie needs are, your fat intake may be higher or lower.  As a Registered Dietitian, I usually recommend a total fat daily percentage to not exceed 30% of total calories.  To find your needs, multiply your daily calorie needs by .30 and then divide this number by 9.  For example, a person on a 1500 calorie/day diet should not consume more than 50g of fat/day (1500 x .30 = 450/9 = 50)

Saturated Fat: Saturated fat, aka bad fats, can be found primarily in animal and animal byproducts, as well as processed foods and sweets.  Since these fats contribute to heart disease, limit them! This number is a subdivision of your total fats, not in addition to. Like the above equation, aim for saturated fats to be <7%  of your daily caloric intake.  To find your needs, multiply your daily calorie needs by .07 and then divide this number by 9.  The same person eating 1500 calories/day should consume no more than 12g/saturated fat/day. (1500 x .07 = 105/9 = 11.6).

To learn more about dietary fat, read my article Dietary Fat: Eat, drink, and be fit and happy.

Sodium: Recommendations for daily sodium intake were recently lowered to just 1,500 mg/day.  Keep in mind that processed foods tend to contain high amounts of sodium to add flavor and help preserve shelf-life.  If you are eating a food that is high in sodium, try to eat fresh foods, especially fruits and vegetables, for the rest of the day.  Also remember that even foods that contain no calories, like diet soda, may still contain sodium.

Sugar: Although there are no set recommendations for daily intake of sugar by the FDA, try to keep daily intake on the lower end to help prevent weight gain, heart disease, and Type 2 Diabetes.  When reading nutrition facts, keep in mind that for every 4 grams of added sugar on the label, it is equivalent to one tsp on added sugar in that food.

To learn more about sugar in the diet, read my article Brush Up on Your Basics: Sugar in the Diet

Get Enough of These:

Protein: Although the average American diet is not lacking protein, I feel it important to make sure there is healthy protein in the foods I am eating when reading food labels.  The reason for this is that foods that contain protein help you stay full longer, since they take longer to digest than simple carbohydrates and sugar, as well as provide the body with essential amino acids for muscle recovery and maintenance.  If total calories and saturated fat are being monitored and within the recommended limits,and other food groups are not being neglected, I recommend protein be eaten without further boundaries.

Dietary Fiber: The average adult should eat somewhere between 25-35grams of dietary fiber/day.  When looking at food labels, soluble and insoluble fiber may be distinguished.  Both are good for health, helping to lower cholesterol, slow the absorption of food, and aid in digestion, but just focus on getting your total numbers within a healthy range to meet basic fiber needs.

Vitamins/Minerals:  Both naturally occurring and added vitamins and minerals are listed in percentage form on the nutrition label of foods. Remember that the percentage is based on a 2.000 calorie diet, which is not suited for everyone.  The FDA requires that Vitamins A, C, calcium and iron be listed on every food label, so keep these vitamins and minerals in mind when reading.  For example, if you consistently notice that foods you are eating do not contain any calcium, a supplement may be a good option for you.

So now that you know how to decipher a food label, keep this information in mind to become a more educated consumer.  Take advantage of your knowledge to choose foods that fit into the right diet for you!

Graham, Dan J., and Melssa N. Laska. “Nutrition Label Use Partially Mediates the Relationship   between Attitude toward Healthy Eating and Overall Dietary Quality among College             Students.”       Www.andjrnl.org. Academy of Nutrition and Dietetics, 14 Nov. 2011.             Web. 27 Mar. 2012.             <http://www.andjrnl.org/article/S0002-8223%2811%2901540-        9/abstract?elsca1=etoc&elsca2=email&elsca3=2212       2672_201203_112_3&elsca4=nutrition_dietetics>.

“What Choices Are You Making?” Ibx.com. Independence Blue Cross. Web. Apr. 2011.

Why it May Work

Honey is composed entirely of sugar, a simple carbohydrate that quickly dissolves into the bloodstream and provides a quick source of energy. This is why carbohydrate-based beverages and bars are highly effective for providing instant energy during exercise. Honey, however, is composed of about equal parts glucose and fructose. Nearly all carbohydrates are ultimately converted to glucose after consumption, at which point they provide fuel for our body’s cells. Any unused glucose is stored as glycogen in the muscles and liver. Fructose dissolves much more slowly than glucose, providing more sustained cellular fuel (energy). Honey is unique in that it provides both quick and prolonged energy. For this same reason, honey helps restore the glycogen the muscles use to perform activity during exercise.

Honey is also believed to have wound-healing and immune-building properties that may promote injury recovery.

What the Research Says

The research exploring the relationship between honey and exercise performance is still somewhat sparse.

In one study, subjects who underwent an intensive weight-lifting workout and subsequently consumed a protein solution mixed with either honey, sugar, or maltodextrin. The honey group maintained blood sugar levels longer during exercise and more favorable glycogen restoration two hours following exercise than the other two groups.

A 2001 study, summarized by Scientific American, tested the effects of honey on a group of cyclists. Researchers had nine competitive cyclists pedal 64 kilometers per week for three consecutive weeks. One group was given honey, another a dextrose gel, and a final group a flavored placebo. The honey and dextrose groups both outperformed the placebo group, although the dextrose group slightly outperformed the honey group as well.

A 2009 study, published in the International Journal of Sport Nutrition and Exercise Metabolism, investigated the effects of a honey-sweetened beverage, compared to a traditional carbohydrate beverage and a placebo, on a 90-minute soccer simulation. Following the study, results demonstrated that neither the honey nor traditional carbohydrate group outperform the placebo group.

Additional studies have produced fairly similar equivocal results.

Conclusions

Honey certainly has numerous health benefits, such as carbohydrates, antioxidants, anti-bacterial enzymes that promote immune system function, and an array of vitamins and minerals. However, the paucity of research investigating its role in exercise performance are insufficient to support claims that honey provides an extra edge in the gym. Honey is likely equal to similar carbohydrate-based beverages and bars in its ability to provide energy and restore muscle glycogen following exercise. Future research may shed light on honey’s additional ability to improve performance in any way.

So what makes chocolate milk such a great post-workout recovery beverage? It seems unlikely that people would spend so much money on expensive supplements and powders when they can get similar results from this simple drink you can buy in any supermarket. However, it’s true. In many ways, chocolate milk is just as good as expensive commercial carbohydrate-protein beverages. Here are five reasons why:

1. Protein

It’s no secret that your body needs protein following workouts, especially resistance training. The protein turnover cycle, or the rate at which protein is depleted versus synthesized, occurs at a higher rate after exercise. You need to consume protein to help balance this turnover rate, and allow sufficient nutrition to restore and grow new muscle tissue. Chocolate milk is packed with natural, high-quality protein. In fact, the protein you find in commercial protein powders is often derived from milk powder.

2. Carbohydrates

Your body uses glycogen, or the metabolized version of glucose, as its main source of energy for exercise. Glycogen is stored primarily in the muscles, and when the body runs out of glycogen it becomes fatigued. Following exercise, you need to consume carbohydrates to restore depleted glycogen. Simple carbohydrates (sugars) are effective immediately following exercise because they are digested quickly and have a rapid effect on restoring glycogen. Milk contains the natural sugar lactose, a simple carbohydrate that can help restore glycogen, while chocolate milk contains additional sugars.

3. Carbohydrate-Protein Ratio

Also important to your post-workout beverage is the ratio of carbohydrates to protein. About 30 to 60 minutes following exercise, your body is at its greatest need for protein and carbohydrates. Research has shown that the ideal ratio of carbohydrates to protein is between 3:1 and 4:1. Greater amounts of protein can prevent hydration and glycogen restoration. Chocolate milk contains about 25 g of carbohydrates and 8 g of protein, or a ratio just greater than 3:1.

4. Price

Chocolate milk is cheap and you can find it anywhere. Commercial post-workout supplements are expensive and you can often only find them at special nutritional supplement stores. With supplements, you may also be consuming additional ingredients that you don’t want, or that your body doesn’t need. For example, many commercial powders contain vitamins, which can be toxic when consumed in excess.

5. Taste

While some are fine, commercial powders sometimes have a bitter, chemically taste. Unless you’re one of those rare people who doesn’t like chocolate, you’ll probably agree that chocolate milk tastes great.

How much Vitamin D to take?

The latest recommendations for Vitamin D are higher then previous recommendations due to the positive links between Vitamin D status and disease/condition prevention,  As of 2010, the daily reference intake or DRI for people ages 1-70 years of age, as well as pregnant or lactating women, has increased to 600 IU daily.  People over the age of seventy should receive 800 IU daily.  People who are currently deficient in the vitamin will need larger doses to get their levels within a normal range and should consult a doctor.

How do I get Vitamin D?

The sunshine vitamin is just that- available to our bodies through ultravoilet light in sunlight.  Since it is available through sunlight, Vitamin D is considered “conditionally essential.”  However, factors such as less hours of sun in the winter months, wearing lotions or makeup with SPF, and hours of working indoors prevents many from receiving the Vitamin D they need daily from the sun. Wearing sunscreen with an SPF as little as eight will reduce the production of Vitamin D by 95%. That said, sunscreen is essential for reducing risk of skin cancer and I wear it daily!

Vitamin D is available in some foods.  Refer to the list below to find food sources of Vitamin D.

• 1 Tbsp cod liver oil, 1360 IU
• 3 ounces herring, 765 IU
• 3 ounces salmon, 425 IU
• 3 ounces canned sardine, 255 IU
• 1 C fortified milk, 100 IU
• 3 ounces shrimp, 90 IU
• 1 C fortified cereal, approximately 40-50 IU
• 1 medium egg yolk, 25 IU

From this list, you can see why many people find it hard to fit in enough Vitamin D each day from diet alone.  This is why I usually recommend my clients, and practice what I preach myself, to take a multivitamin or Vitamin D3 supplement daily.  Remember to take this supplement with a source of dietary fat, since it is a fat-soluble vitamin.

When deciding to supplement Vitamin D, too large of doses can be toxic. Hypervitaminosis D (Vitamin D toxicity) can result from Vitamin D supplementation of 10,000-50,000 IU/day over several years. Consult with your doctor before making decisions about large doses of Vitamin D.

Sources:

• “Vitamin D.” Eatright.org. The American Dietetic Association, Web. 21 Nov. 2011. <http://www.eatright.org/Public/content.aspx?id=6795>.

• “Vitamin D: Dosing – MayoClinic.com.” Mayo Clinic. Web. 21 Nov. 2011. <http://www.mayoclinic.com/health/vitamin-d/NS_patient-vitamind/DSECTION=dosing>.

• “Vitamin D: MedlinePlus Supplements.” National Library of Medicine – National Institutes of Health. Web. 21 Nov. 2011. <http://www.nlm.nih.gov/medlineplus/druginfo/natural/929.html>.

• Higdon, Jane. An Evidence-based Approach to Vitamins and Minerals: Health Implications and Intake Recommendations. New York: Thieme, 2003. Print.

How Does It Work?

The long article goes into details about the effects of the supplement on fat cells, muscle cells, and liver cells, but the entire article can be summarized in the following sentence:

Indigo-3G will tell your body to resist storing fats, oxidize fatty acids, and pull glucose and nutrients into muscle cells.

So pretty much, the more you eat, the more muscles you get.

Where to Get Indigo 3G?

As of 5/20/2011, Biotest just released Indigo 3G to 81 lucky beta testers. It sounds like they have plans to make the pills available for purchase through the T-Nation store as soon as the next 6 weeks (that’s how long an I3G cycle is). The last I’ve heard is that one batch of pills with cost you something like $390 per batch.

As of 7/18/2011, Biotest just announced that they are starting to distribute Indigo 3G. A few things you need to know:

• It seems to be working for the I3G beta testers.
• There is a Three-Bottle minimum on your first purchase.
• There are no refunds.
• It’s $480 for the 3 bottles (6 week cycle)

Ways to Keep Track of Indigo 3G Results?

Here are a few training logs of T-Nation Indigo 3G participants:

• hockeydawg
• jason01
• citydawg926
• bwbski
• Cr Powerlinate

Keep an eye out for how they are doing and look at their progress. Also pay special attention if they mention any illnesses after taking I3G.

Don’t Want to Spend That Much Money?

Whenever something this new comes out into the wild, I’d like to wait until enough people try it and read their feedback to make sure it won’t permanently damage me (like make my bleed out of my eyes or something random like that). Also, I’d wait till the thing gets cheaper. I remember when N.O.Xplode first came out and it cost something like $40 per bottle, now you can find it at $25 per bottle when it’s on decent sale.

Until then, I prefer to opt for time-tested (and much cheaper) supplements with plenty of studies done on them. Some supplements that are okay in my book (and you might want to look into taking) are:

• Whey protein
• Vitamins and mineral (I take OptiMen)
• Fish oil supplements
• Choline promoting supplements (like lecithin)
• Creatine (okay in my book, but I personally don’t take it because I don’t want bulk)

I hope this helps, and please think twice and do your research before you put some random stuff into your body.

• 

  Photo © Mark Henspeter

  Hydrate: It is recommended that an athlete consume 20-24ounces of water for every pound of body weight lost during exercise.  In general, drink enough water that your urine is a light yellow color.

• Count your calories: Make sure that you are eating enough calories to replenish your system and satisfy the energy demands of your sport/activity.  Use this calculator for a general idea of the amount of calories you should be consuming
• Eat your vitamins and minerals: Don’t overdose on vitamins/minerals/antioxidants.  Consuming an excessive amount of vitamins can actually create pro-inflammatory environment, leading to possible muscle damage and immune decrements.  A healthy diet will typically provide you with all of the vitamins and minerals you need. (For more information, see this quick guide to vitamins and supplements)
  
  

  Photo © Michael Cavén

• Carbohydrate suggestions: Generally, athletes should consume between 6-10 grams of carbohydrates per kilogram body weight each day, depending on the intensity and duration of exercise.
• Protein suggestions: Generally, athletes should consume between 1.2-2.0 grams of protein per kilogram body weight each day.
• Fat is good for you: Approximately 20-25% of your total caloric intake should be from fat.  It is recommended to eat at least two servings (8 oz) of fatty fish  per week (salmon, trout, halibut, sardines, herring, anchovies).
• Try a post-workout shake: If you are a strength/power athlete, it is recommended to consume a post-workout nutritional mixture that is 2 parts carbohydrate to 1 part protein.Endurance athletes should consume a mixture that is 4 parts carbohydrate to 1 part protein, and team athletes should consume a ratio of 3 parts carbohydrate to 1 part protein.  The amount of protein should be between 0.25-0.50 grams per kilogram body weight, and this mixture should be consumed every 1-2 hours for 6 hours post-exercise.

The Facts About These Tiny Berries

Acai (pronounced ( ah-sigh-EE ) is a fruit that grows on Acai Palm Trees in the Amazon Rainforest of Brazil. The Acai berry is smaller than a grape in size and is dark purple in color. Acai is 90% seed, covered in a small amount of pulp. It is important to note that no one eats the Acai berry seed, which contributes to the fruits expensive cost. Acai has a berry flavor with a subtle chocolate after taste, and it turns out that Acai contains tremendous health properties that may be one of the best possible foods you can eat to stay healthy. In addition to antioxidants, Acai is also rich in Omega 3, 6, and 9 fats, amino acids, electrolytes, fiber, protein, vitamins A, B1, 2, 3, C and E.

Acai Berry ORAC (Antioxidant) Rating

ORAC stands for Oxygen Radical Absorbance Capacity. ORAC measures the ability of just about any substance to subdue oxygen free radicals in the test tube. In short, ORAC is a lab assay that can measure the antioxidant activity of any substance and give it a number. The higher the ORAC number – the stronger the antioxidant properties of the substance.

The National Institute on Aging developed the ORAC method and the US Department of Agriculture have been instrumental in perfecting the ORAC assay procedure and testing various foods to determine ORAC levels. The USDA recommends we consume 3,000 to 5,000 ORAC units daily. In truth, 80% of the population is consuming less than 1,000 ORAC units a day. The USDA recommended “5-a-day” fruit and vegetable servings will give you an ORAC score of about 1,750 units. This means it’s time to heap the dark colored fruits and vegetables on your plate.

Acai Contains High Levels of Anthocyanins

Anthocyanins are flavonoid pigments that plants and fruits synthesize. Anthocyanins give plants and fruits their beautiful pigmentation and can act as a sunscreen for plants. The pigment in fruit can help attract animals to the disperse the plants’ seeds. An important thing to consider is that the antioxidant properties of anthocyanins are maintained even after they are eaten by another organism. This is why fruits with bright pigmentation tend to have the greater ORAC values. In comparison, Acai berry has over 30 times the anthocyanins as red wine!

How Do We Get More?

Unfortunately, it is nearly impossible to obtain these precious nutrient rich berries unless you live in the Amazon Rainforest, as Acai is very perishable and spoils within about 24 hours of being picked from the Acai Palm tree.

But luckily, Acai pulp from the Amazon can be frozen and shipped to the US. A number of juice bars now have Acai smoothies, and Acai pulp can also be dehydrated into a powder and freeze dried. This powder can then be put into capsules to make pure Acai supplements that maintain all the nutritional properties of fresh Acai – just in a concentrated form.

Look Out for Scams!

Acai Berry has NOT been shown to work as a weight loss supplement. There are many publishings already out there that do not support the free trials for Acai berry powders or tablets for weight loss purposes.

Acai berry in any of its forms is a great find and a tasty addition to a healthy diet. The nutritional benefits are indeed impressive for such a small fruit!

A Little More About Vitamins

Although there is one exception, vitamin D which can be synthesized from sun exposure, our bodies cannot synthesize vitamins. To maintain adequate levels, all vitamins must be consumed daily from foods and/or supplements. Unlike proteins, carbohydrates or fats, vitamins are not metabolized to build tissues or organs. On the contrary, vitamins act as coenzymes for enzymes so that nutrients such as amino acids and glucose are enzymatically utilized for muscle growth or energy. Once the body is through with the vitamin, it must be filtered out of the system through the liver and then through the kidneys before it is released as waste. Each vitamin or supplement has a unique factor that it can contribute to the body, but the body only requires a very small amount of these external agents. One should take caution when deciding which supplements to take and how much of each to maximize the effects and maintain the safety and health of the kidneys and liver. It is also important to do a little research on the extra vitamins that you are interested in taking to make sure that there are positive benefits to the dollars you are spending.

Most Common Vitamins and Supplements

• Vitamin C
• Calcium
• Iron
• Folic Acid
• Vitamin D
• Vitamin A
• Vitamin E
• Vitamin B12
• Omega 3, Fish Oils (see article on the best fish oil out there)
• Ginko baloba
• Ginseng
• Bee Pollen
• Creatine
• Glucosamine (Not FDA approved)

Other Honorable Mentions

• Protein Shakes
• The ECA Stack

The Good

Many health professionals suggest that you should take some form of a multivitamin to “cover your bases,” if you do not receive all the nutrients you need out of your diet. Obviously, the natural form of the vitamin is the preferred method for consumption by your body, but studies have shown that the average American diet leaves the body in healthy nutrient debt. The key to shopping for multivitamins is looking for one that can be absorbed efficiently, one that dissolves well. It is also a good idea to find a multivitamin that is tailored to your needs. Women should take vitamins specialized for women and make sure to take calcium to prevent osteoporosis. In addition to vitamins, doctors suggest that people should take fatty acids like fish oil, or for vegetarians, flaxseed oil.

The Bad

However, sometimes, too much of a vitamin may be harmful. Dr. Daniel Hyman, a general internist with Cooper University Hospital in Camden said “overloading on iron can cause liver problems and in males it can cause testicular problems.”

Vitamin A can also be toxic in large amounts. Only double the government’s current daily value of supplemental Vitamin A in the form of retinol can increase the risk of birth defects and liver damage. Large doses of Vitamin C can cause gastrointestinal upset, diarrhea and other side effects. Since much of the food we eat is fortified, it is easy to overload on a particular vitamin or mineral if you’re also taking daily multivitamins and other supplements.

The Ugly

Often times, vitamins have little or no effect. A study conducted by the U.S. Preventive Services Task Force revealed that for a healthy adult who regularly eats fruits and vegetables (which also happens to be natural fat burning foods), taking a daily multivitamin or other supplements will not make much of a difference. The body typically excretes excess vitamins especially multivitamins, which are particularly susceptible to being flushed because they aren’t attached to food.

Many of the extra vitamins that you can buy separately provide you with very large doses that tax your filtration systems and end up not being absorbed by your body. When purchasing vitamins, take a look at the recommended daily dose of the vitamin or mineral, then compare that to the serving in each pill. If you are taking 800% of the Vitamin C daily recommended dose, it might not be a good idea to take it everyday.