Food as a Drug

This is a short video from the Crossfit Journal library that talks about why certain carbs are better than others as well as why you need protein and fat at every meal. All comments welcome.

Revisiting Whey

I've talked before on why whey is bad but lets review. Whey is a milk product so it has lactose. Lactose is a carbohydrate so most dairy will spike your insulin. If you take whey protein shakes just be aware you can't eat as many carbs with your shake.

Good news though. if you get any dairy that is lactose free then you treat it as just a protein (and fat if there is any fat in the food). There are several affordable lactose free whey shakes. The one I like is from Costco. Dr. Barry Sears also sells one on his zone site.

The morale of the story is vary your protein source as much as possible but try to get protein sources that are just proteins. The lactose free whey is a perfect way to accomplish this goal.

What's Up With Tofu/Soy?

With about 2-4% of the world being vegetarian or vegan and growing it's only a matter of time before we see a vegan zombie movie. I don't think it'll make for a good movie but hey Hollywood puts out some real crap (Transformers 2, and Pootie Tang being examples).

So tofu/soy are interesting things because of their relationship with estrogen. Tofu actually has components that act like estrogen and estrogen blocking hormones. There have been studies with both properties(separately) on both men and women and let me preface the studies by saying that there has not been anything conclusive yet. Here are what the studies are saying:

1) Excess tofu/soy consumption has been linked to breast cancer in women. Excess meaning tofu/soy with more than 1 of your meals a day.
2) Excess tofu/soy consumption causes men to have too much estrogen in their body. Excess meaning tofu/soy with more than 1 of your meals a day.
3) Tofu/soy has been connected to thyroid issues.

Again the studies are not conclusive but it is worth taking note if you are a vegan/vegetarian. The key here is change up your protein sources. Mix in eggs, lactose free whey, and some dairy as your protein sources. You'll help avoid the issues above and you won't get bored with your diet.

Eating On The Go Part II

By popular demand here are some more options for eating vegetarian on the go. See "What do I eat when I'm in a hurry?" posted on Monday September 14, 2009 for more options.

Subway veggie patty on a salad (NO BREAD!). This has egg whites so it's not vegan but it's a great option for other vegetarians. For men or women just have 1 patty on a salad.

Burger King BK veggie with 1 slice of cheese. For women take off half the the bun and eat it that way. For men eat the whole sandwich and add another patty or another slice of cheese. DO NOT eat anything else with the sandwich. Not vegan due to egg whites

If anyone has other suggestions please put them in the comments section.

Vegetarian Week!

So guess what October 1- October 7 is??? It's world vegetarian week!!! Yeah I know I thought the same things:

1)It's not a normal week.. who the heck starts a week on Thursday?

2)Who the heck decided to make these arbitrary days vegetarian week?

3)What does one do during vegetarian week?

Well I don't know the answer to any of these questions. So much like Fox News I'll just make it up!

1)Why not? It's easier to say we are doing it the first 7 days of October instead of the first week of October. Vegetarians decided we want the 1-7th.... those days are ours!!

2)My guess is that there is a secret mastermind group of vegetarians made of the most powerful vegetarians from around the world set the dates. Current members include Alanis Morissette, Alicia Silverstone, Amitabh Bachchan, Apu Nahasapeemapetilon (from the Simpsons), Serj Tankian. Past members have included Albert Einstein, Abraham Lincoln, and Sir Issac Newton.

3)During the week all vegetarians confess all the times they ate meet throughout the year and try to recruit new vegetarians.

That's my theory and I'm sticking to it! Got a better theory? Post it in the comments.

Balanced Recipe: Humus

So I was in the kitchen the other day and decided to make some humus and by popular demand here is the recipe :)

The recipe is easily scalable so make as much a (or as little) as you would like.

1/2 cup chick peas/garbanzo beans (they are the same thing)

2/3 teaspoon Extra Virgin Olive Oil

OR

1/2 cup chick peas/garbanzo beans

1/3 teaspoon Extra Virgin Olive Oil

1/3 teaspoon Tahini (made form sesame seeds)

no add the spices i like to add the following:

garlic

sea salt

pepper

chillies

chili powder

Add them to taste and blend all the ingredients together.

Message:

-Try this great and easy humus recipe

-It helps to have a strong blender to blend everything

-Take 2 large hard boiled eggs, cut them in half, take the yolk out and replace each pit with 1 tablespoon of your humus for a great snack!

The Sugar Craving Monster Inside Of You

So your just going about your day minding your own business and BAM!! You get hit with the sugar craving monster! You want to eat a big bowl of ice cream or the entire brownie platter. You indulge in your sweet tooth and feel satisfied but say "I shouldn't have eaten that." Did you ever wonder why you have the cravings?

When you eat fat it controls hormones in your body called Eicosanoids. Eicosanoids act like programing for your body. If you eat sweets that have moderate fat it reprograms your body to want and crave that type of food. So if you eat brownies you are going to crave other sweets that are high in sugar and high in fat. Things like ice cream, cake, cookies, Dairy Queen Blizzard, etc.

There is good news and bad news. The bad news is that there is no Methadone for the addiction to sweets but you can eventually stop it and reprogram your brain. Just eat a balanced diet of good carbs, proteins, and good fats and you can reprogram your brain not to crave sweets. The next time you have cravings for sweets try not to give into it and eat a snack thats balanced.

Message:

-As a vegetarian we tend to eat foods high in carbs and fat just because thats what we have access to in our everyday lives.

-When we eat foods high in carbs and fat we reprogram our brains to crave carbs.

-To reprogram your brain not to crave sweets you just need to eat a balanced meal with low density carbs, dense protein source (tofu, eggs, or soy), and a little good fat (mono unsaturated fats like olive oil and avocados)

What do I eat when I'm in a hurry?

When your on the go it's really difficult to eat properly especially if your a vegetarian. What usually happens is that you go to a restaurant or fast food place and there seems to be good options for you but it's usually fries, salads, bread, pasta, rice, and/or bean dishes. So what's the problem? These meals are not balanced. Dense proteins like tofu, soy, and eggs along with lots of colorful vegetables are a must at ever meal.

Where to get good food quickly? Right now the best place that I know of is Whole Foods. They have a good bistro where you can pick up some flavored tofu and a hot bar to pick up some cooked vegetables. The rule that Dr. Barry Sears suggests is that the protein should be about the size of your palm in both thickness and size and you need bout double to triple that amount in colorful vegetables and fruits.

Another great place to get good vegetarian options is Moe's Southwest Grill. You can get tofu as a protein source at Moe's and is a good change up from Whole Foods. If you like Mexican food than this is the choice for you.

Message:

-There maybe some great local vegetarian options for you but as Nationwide chains go the better choice for vegetarians are Whole Foods and Moe's Southwest Grill

Food Competition!

So you've been following my blog for a while... You've learned how to make a hormonally balanced meal.. You see

the recipes that I post and think "I could do something like that but better!" Here is your chance!

HERE IS YOUR CHANCE!!

The Vegetarian's review is having a cook off!! Here are the rules:

1) The recipes have to be Lacto-Ovo Vegetarian friendly. Meaning eggs and cheese are ok.

2) The recipes should be hormonally balanced. See the post http://thevegetariansreview.blogspot.com/2009/08/how-to-zone-in.html

3) All recipes must be posted to the FaceBook Discussion group, Facebook Fan page (here is the Facebook link: http://www.facebook.com/pages/The-Vegetarians-Review/218392295513?ref=ts), or in the comments in the blog post.

4) The Meals must be zone friendly so they must be 5 block meals (+/- 4 grams for each macro nutrient). Meals that are not will be automatically disqualified.

5) You can submit as many recopies as you want

6) I will be the only judge

7) I have to be be able to make the food so please try to suggest ingredients I can find at Kroger/Whole Foods/Trader Joe's

8) If you have more question please post them to the FB page or the comments section.

9) The competition will be judged in 2 categories:

1)Taste (80%)

2)Ease of assembly (aka time it takes and availability of the ingredients) (20%)

10) Submissions must be made by September 30.

Good luck!

Omega Goodness

Many of you who read this do not eat fish but I highly recommend taking fish oil supplements. The video posted today is the 4th video of Dr. Barry Sears speaking to the crossfit community and in this video he talks in detail about how fish oil really helps the body specifically by reducing/eliminating silent inflammation. The video talks about how studies have shown that anti-inflammation diets and using fish oil as an anti-inflammatory supplement have helped many illnesses/disorders like bi-polar disorder, MS, obesity, and ADHD. I hope you enjoy the video.

Message:

-Even if your a vegetarian try to talke fish oil supplements

-Omega 3 from fish oil contains EPA (eicosapentaenoic acid) That cannot be found in other Omega 3 sources. EPA is an anti inflamitory agent.

How to Zone In

I've talked a lot about the zone diet and about insulin/protein/fat intake but how do you get yourself in the zone? Here is a basic formula that Dr. Barry Sears gives:

Food is measured in Blocks:

1 "Block" of food=

9 grams of carbs

7 grams of protein

3 grams of monounsaturated fat

For Women, who do not exercise, 3 meals of 3 blocks is what's recommended. At each meal you'll eat 27 grams of carbs, 21 grams of protein, and 12 grams of fat.

For Men, who do not exercise, 3 meals of 4 blocks is what's recommended. At each meal you'll eat 36 grams of protein, 28 grams of protein, and 15 grams of fat.

Keep in mind a few things:

1) Protein has to be dense protein- meaning eggs, soy, or tofu are preferred, low fat cheeses are ok but not recommended.

2) Beans are carbs. Look at the nutritional information for any product. Which ever number is highest (fat, protein, carbs) that is what your body will think you are eating.

3) If there are two macro nutrients (carbs, protein, fat) that are very close or the same then that food counts as both.

Message

-Eating in the zone is a science and not an art

-Try this out in your next 3 meals and see how you feel

Silent Inflammation: What Does It Mean And How Does It Tie Into Vegetable Oil and Bread? Part III

I've talked repeatedly about the zone diet and eating a certain ratio of fat to protein to carbs in your diet. I've had some explanation but everything I've said has been from Dr. Barry Sears' books. The thrid of three videos I'm posting today are Dr. Barry Sears speaking to thecrossfit community about how diet ties into health, what is silent inflammation (classical inflammation is what happens when you get a cut when it hurts and swells), and how all this ties together with diabetes, obesity, arthritis, and a list of many other diseases.

The videos are less than 10 min each and are full of good information.

Thank you to Polo Lopez of crossfitcft for posting these videos.

Message:

-Next time you’re eating notice what you’re eating.

-Pay attention to the next meal you eat (especially if you are on an East Indian diet). How much vegetable oil and carbs are you eating?

Silent Inflammation: What Does It Mean And How Does It Tie Into Vegetable Oil and Bread? Part II

I've talked repeatedly about the zone diet and eating a certain ratio of fat to protein to carbs in your diet. I've had some explanation but everything I've said has been from Dr. Barry Searsbooks. The second of three videos I'm posting today are Dr. Barry Sears speaking to thecrossfit community about how diet ties into health, what is silent inflammation (classical inflammation is what happens when you get a cut when it hurts and swells), and how all this ties together with diabetes, obesity, arthritis, and a list of many other diseases.

The videos are less than 10 min each and are full of good information.

Thank you to Polo Lopez of crossfitcft for posting these videos.

Message:

-Next time you’re eating notice what you’re eating.

-Pay attention to the next meal you eat (especially if you are on an East Indian diet). How much vegetable oil and carbs are you eating?

Silent Inflammation: What Does It Mean And How Does It Tie Into Vegetable Oil and Bread? Part I

I've talked repeatedly about the zone diet and eating a certain ratio of fat to protein to carbs in your diet. I've had some explanation but everything I've said has been from Dr. Barry Searsbooks. The first of three videos I'm posting today are Dr. Barry Sears speaking to the crossfitcommunity about how diet ties into health, what is silent inflammation (classical inflammation is what happens when you get a cut when it hurts and swells), and how all this ties together with diabetes, obesity, arthritis, and a list of many other diseases.

The videos are less than 10 min each and are full of good information.

Thank you to Polo Lopez of crossfitcft for posting these videos.

Message:

-Next time you’re eating notice what you’re eating.

-Pay attention to the next meal you eat (especially if you are on an East Indian diet). How much vegetable oil and carbs are you eating?

Balanced Recipe: Vegan Chili

Today's balanced recipe: Chili. Below are some recommended women's, and men's portion. I have a higher portion only because of the workout routine that I follow incorporates heavy weight lifting.

Ingredients	Women's Portion	Men's Portion	Ankit's Portion
Boca Patties or Soy Ground Beef	1 1/4 Pattie ( 22 g Protein)	1 1/2 patties (28 g Protein)	2 Patties (36 g Protein)
Olive Oil	1 teaspoon	1 1/3 teaspoon	1 2/3 teaspoon
Stewed Tomatoes Or Salsa	1 cup	1 1/3 cup	1 1/2 cup
Onion (any kind)	1/4 cup	1/4 cup	1/4 cup
Black Beans	1/4 cup	1/4 cup	1/4 cup
Garlic	To taste	To taste	To taste
Oregano	To Taste	To Taste	To Taste
Chili Powder	To Taste	To Taste	To Taste
Black Pepper	To Taste	To Taste	To Taste

Directions:

1) Heat pot with oil on medium heat

2) Add garlic and onions to warmed oil

3) Add in tomatoes or salsa, black beans, chopped up Boca burgers or soy ground beef

4) Add in oregano, chili powder, and black pepper and mix well

5) Once its heated serve and enjoy J

Message:

-Great filling recipe

Video Summary

I hope you got to watch the video posted on Friday. I wanted to just share some main points from the video but please watch it if you get a chance.

• Excess insulin production leads to weight gain
• Just because you eat less doesn’t mean you will lose weight. If you eat less food your body will automatically reduce its energy output. Most diets are "eat less- lose weight" formulas and the reality is that if you eat less you will burn less calories so it is a very difficult way to lose weight.
• The research that shows excess insulin is the cause of weight gain came to light right before WWII by Germany and Austria. After WWII the research was largely ignored primarily because it was from Germany.

What does all this mean if you’re a vegetarian? WATCH YOUR CARBOHYDRATE INTAKE! Most vegetarians eat too many carbs and carbs have a direct impact on your insulin production.

Message:

-Watch the video if you can

-Next article: "Balanced recipe: Vegan Chili"

Balanced Recipe: Omelet

Today's balanced recipe: Omelet. Below are some recommended women's, and men's portion. I have a higher portion only because of the workout routine that I follow incorporates heavy weight lifting.

Ingredients	Women's Portion	Men's Portion	Ankit's Portion
Grapes	1 cup	1 cup	1 1/2 cup
Guacamole	2 tablespoons	2 tablespoons	2 tablespoons
Egg Whites or Liquid egg whites	2 egg whites or 1/2 cup liquid egg	3 egg whites or 3/4 cup liquid egg	4 egg whites or 1 cup liquid egg
Bell Pepper	1 medium pepper	1 medium pepper	1 medium pepper
Soysage Patty	1 patty	1 patty	1 patty
Olive oil	1/3 teaspoon	2/3 teaspoon	1 teaspoon
Cheese	Sprinkle	Sprinkle	1 oz
Salt	To Taste	To Taste	To Taste
Pepper	To Taste	To Taste	To Taste

Directions:

1) Chop bell peppers and mix in with oil, salt, pepper, and eggs

2) Pour mixture on a non-stick pan on medium heat (note the women's portion may need to be scrambled because of the amount of bell peppers)

3) Sprinkle in cheese on top of the omelet

4) Heat the soysage patty in the microwave

5) Once everything is cooked place the guacamole with the grapes and enjoy.

Message:

-This is for the vegetarians who eat eggs

Why Eat a Certain Ratio?

I've talked before about you should eat enough dense proteins at your meals and every recipe labeled balanced recipe has a certain ratio of protein to carbohydrates. The above diagram is straight from Dr. Barry Sears book "A Week in the Zone" (I'm not paid to endorse this book) and I wanted to explain to you why it's important as vegetarians to get the right blend of dense protein and carbs.

The chart shows how your body reacts depending on the ratio of protein-to-carbs that you eat (remember carbs = insulin, protein = glucagon). For example if you eat 2x (or more) as many grams of carbs as you eat grams of protein you would be in the "High Carbohydrate Diet" section. If you eat just as many grams of protein (or more) than grams of carbs then you would be in the "High Protein Diet" section of the chart. Anything in between puts you in "The Zone."

Long story short, keeping your insulin under control by eating the right portion of DENSE PROTEINS to carbohydrates will keep your body burning fat instead of storing it and avoid you from going into ketosis. As vegetarians we usually have the problem of having too many carbs so just include some dense proteins like tofu, or soy into every meal and snack you eat.

Message

-Eating the right ratio of protein to carbs puts your body in the correct hormonal state

-As vegetarians we have to be careful not to eat too many carbs or else our body will store fat.