Understanding Calories

One of the most commonly held diet myths is “To lose one pound of fat you need to create a deficit of 3,500 calories”. This is wrong at every level. First of all, one pound does not equal 3,500 calories. You will see this formula in government literature, in just about every diet book, in private health booklets and all over the internet. The next time you see it, or hear it, ask where it comes from. You will not get an answer.

The first part of the calorie formula is the assertion that one pound of fat contains 3,500 calories. You will struggle to find anyone who can demonstrate the precise calculation behind this, so I’ll offer this as a suggestion:

1. One pound equals 454 grams (decimal places aside, this is a fact);
2. Fat has nine calories per gram (this is the universally accepted conversion, but it is an estimate and significantly rounded down from even the original estimate);
3. Human fat tissue is approximately 87% lipid (this is a widely accepted conversion, but it is also an estimate).

Putting these together, we can derive the sum that 454 grams of body fat tissue has approximately the calorific energy of 395 grams of pure fat (454 grams x 87%), that is 3,555 calories (395 grams x 9).

3,555 is close enough to 3,500 you may think, until you see the absurdity of how precisely the formula is applied.

According to those who believe this formula, this difference of 55 calories (in this case from the calculation being approximate) would make five to six pounds difference a year. The National Obesity Forum web site states “one less (sic) 50 calorie plain biscuit per day could help you lose 5lbs (2.3kg) in a year – and one extra biscuit means you could gain that in a year!” No it won’t. I can’t even get an estimate of the formula to closer than 55 calories ‘out’. Even if the 3,555 were correct (and it isn’t), this would mean we all need a 55 calorie biscuit, no fewer, every day or we will be five pounds lighter in a year anyway. Every person who didn’t have that biscuit every day should have lost 141 pounds over the past 25 years.

With little effort I can find evidence in obesity journals that fat has anywhere between 8.7 and 9.5 calories per gram. The same (1911) obesity journal that says that human fat tissue can be 87% lipid also says that it may be 72% lipid.

Taking the extremes of these, we can establish a range whereby one pound of fat could contain anywhere between 2,843 and 3,752 calories. Given that it is currently held that one pound is 3,500 calories we could (according to this formula) inadvertently gain 80 pounds every year at the low end of the calculation and lose almost 30 pounds in the same year if one pound is 3,752 calories. Don’t worry about any of this – because the formula doesn’t hold at any other level either.


Mark Harris, PhD
Exercise Physiologist/Nutritionist
TexasMetabolics@gmail.com
Texas Metabolics

A Silent Epidemic - Yeast Candida

The vast majority of Americans suffer from a Candida fungal (yeast) infection. But the problem is that the symptoms are so wide-ranging that most people aren’t even aware that they have it. Unknowingly, you could be carrying around this silent invader, which could be causing many of the health issues you might be experiencing. And while finding out that you have a candida fungal infection may not sound like a big deal, it’s not a diagnosis that you should take lightly.

In fact, studies have linked this seemingly innocent health issue to many serious health issues, including cancer. Candida fungal infections are much more than what many consider as a yeast infection, commonly regarded as a “woman’s issue”.

Fact: Men are carriers of yeast candida as well and reinfect their partners through sexual intercourse.

So much so that doctors are starting to call this a “Silent Epidemic.”

Now, I know what you are thinking…
“What are the symptoms of a Candida (yeast) infection?”.

Candida fungal infection actually causes so many symptoms, it will make your head spin! One thing that really surprises people about Candida is how many lives it affects (even without the cancer link). It does this by robbing us of our energy and joy of life.

In fact, many aches and pains you regularly suffer from are caused by Candida, and will disappear when you cleanse yourself of this invasive fungus. The estimation is that 80% of the population suffers from a Candida (yeast) fungus infection. That is a staggering 200 MILLION people in the United States. We have treated many folks over the years who have overcome debilitating depression and fatigue by cleansing them of the Candida that had grown out of control inside of them. The sad things is that you may be one of so many people affected by this, and don’t even know it.

The first step is to be able to recognize the symptoms of a Systemic Candida (Yeast) Fungal infection. I know when you read the following you may be skeptical and say ‘oh, but these symptoms can be caused by many different things’. And yes, you would be right. A quick search on medical website or wiki for will show over 100 different symptoms that can be expressed in someone with candida. They will not have all the symptoms, as the symptoms change dramatically depending on where the fungal colony has settled in the body. For example, expression of depression and psychological symptoms are generally related to the fungus being located in the brain. The initial stages of a Candida infection will very often involve the gut, mouth and urinary tract.

Most common symptoms that indicate a Candida infection are:

• Sore throat
• Bloating
• Gas
• Constipation
• Diarrhea
• Earache

Another common symptom reported by many sufferers is discoloration of the skin and uneven skin tone.

However, once the infection has reached the bloodstream, it can travel all around the body to other vital systems. These include the brain, the reproductive system, the nervous system, and more.

As the infection becomes more widespread the symptoms become more varied and include:

• Sugar and alcohol cravings, as well as cravings for carbohydrate rich foods (such as bread, pasta, rice, etc.)
• Migraines
• Anxiety
• Depression
• Fatigue
• Skin Tags
• Foggy thinking
• Itching
• Acne
• Hyperactivity
• Sinus inflammation
• Irritability
• Dizziness
• Low sex drive
• Earache
• Skin infections (such as athlete’s foot)
• Chronic pain
• Muscle weakness
• Eczema
• Psoriasis
• Rosacea
• Many forms of Arthritis
• Gout
• Metabolic Syndrome
• Leaky Bowel Syndrome
• IBS
• Crohn's disease
• High Blood pressure
• ADD, ADHD
• Alzheimer's Disease
• Parkinson's Disease
• Obesity
• Obesity related diseases

The medical profession is now much more aware of the problems Candida causes.

Doctors will urge you to take action quickly if you have a Candida infection to prevent serious complications, because it has the potential to harm the delicate systems of your body and create long-term damage. So now you know exactly what is at stake if Candida is allowed to run free in your body.

Thankfully, the solution is simple. But the key is to avoid delay, as some of the damage caused by Candida can be permanent. See, the fungus can sit dormant in your body for years, waiting to flare up again, and it almost always does eventually!

The best solution is to eliminate sugar and starchy carbohydrates from you diet completely and load your body with probiotics. The key to controlling Candida is keeping the healthy bacteria in control of your digestive system. It is crucial that you have no less than an 80/20 ratio of good bacteria to bad. Avoiding sugars and processed foods is a good start but you must consume the healthy bacteria in order to get back in balance. Natural Yogurt (with no sugar) and fermented foods are an excellent choice to help rebuild your 80/20 Ratio of good bacteria to bad. If you are experiencing Candida overgrowth and suffering from one or more of the symptoms I mentioned above I highly suggest a probiotic like ImmuniPro.

If you would like more information on ImmuniPro please contact me here on Facebook and I will be happy to give you even more information. Texas Metabolics specializes in helping others attain the health and ideal body fat%. If you are suffering from Candida you will find it next to impossible to loose weight.

We offer custom nutrition programs to help reduce the Candida Yeast in your body and help you regain your health.


Mark Harris, PhD
Exercise Physiologist/Nutritionist
TexasMetabolics@gmail.com
Texas Metabolics

General Health Benefits of Coconut Oil

In all, coconut oil offers a truly impressive array of health benefits when included in your daily diet. In addition to its antimicrobial properties, coconut oil is beneficial for:

• Promoting heart health. 
• Supporting proper thyroid function.
• Promoting healthy brain function.
• Strengthening your immune system.
• Providing an excellent “fuel” for your body and supporting a strong metabolism that can aid in weight loss.
• Maintaining healthy and youthful looking skin.

While coconut oil is an ideal food for fostering health and beauty from the inside out, it also has a staggering number of other uses, from topical beauty applications to first aid treatments, to general household cleaning. Once you’re done reading through this article, you’ll probably be inspired to stock up for all eventualities!

One of the best personal care products you'll ever find may be sitting in your kitchen cupboard right now, that's right it's coconut oil! For example, coconut oil can be used to replace the following personal care and beauty products.

• Makeup remover: Swipe on with a moist cotton ball. Wipe off with clean cotton ball or wet washcloth.
• Facial cleanser: Massage a dollop of coconut oil onto face and neck. Wash off with wet washcloth and pat dry.
• Body scrub: Mix equal parts coconut oil with organic cane sugar in a glass jar. Use the scrub on dry skin prior to your shower or bath.
• Facial scrub: Instead of sugar, mix coconut oil with baking soda, or oatmeal with a dash of cinnamon, for a gentle facial scrub.
• Shaving lotion: Apply a thin layer of coconut oil on area to be shaved, and shave as usual. The lauric acid in the coconut oil will also serve as an antiseptic for cuts that result from shaving.
• Face and body moisturizer: You can use it either by itself, or add your favorite essential oil. (Make sure you’re using a high quality essential oil that is safe for topical application.) The featured article6 also suggests whipping the coconut oil with an electric mixer to produce a fluffy moisturizer that stays soft and spreadable even in cooler temperatures.

When applied topically, coconut oil helps to reduce the appearance of fine lines and wrinkles by helping to keep your connective tissues strong and supple, and aids in exfoliating the outer layer of dead skin cells, making your skin smoother.

• Eye cream: Apply a thin layer of coconut oil around your eyes to soften wrinkles and counteract thinning, sagging skin.
• Cuticle cream: Simply rub a small amount of coconut oil around your cuticles to soften dry areas.
• Deodorant: Applying a small amount of coconut oil directly onto your armpits can help keep odors at bay, courtesy of the oil’s antibacterial properties. If you prefer, you can add a small amount of baking soda, or make a homemade deodorant using coconut oil, baking soda and arrow root powder. For directions, see the second video above. DeliciousObsessions.com also lists additional deodorant recipes using coconut oil as the base.
• Bath soak: Adding coconut oil to your bath can help moisturize dry itchy skin. (Make sure to scrub your tub afterward to prevent slipping!). Make sure the water is warmer than 76 degrees Fahrenheit though, otherwise the oil will turn to a solid.
• Soap: Coconut oil is one of the base ingredients in many homemade soap recipes, such as this one by NourishingJoy.com
• Lip balm: You can either apply a small amount of coconut oil, as is, or make your own lip balm using coconut oil as one of the base ingredients. You can find all sorts of recipes online, but here’s one by The Liberated Kitchen.
• Toothpaste: Mixed with baking soda, coconut oil can replace your regular toothpaste. The baking soda will gently cleanse while the coconut oil’s antibacterial action may help keep harmful bacteria in check. For recipes using essential oils to spruce up your toothpaste, see DeliciousObsessions.com.
• Insect repellent: Mixing coconut oil with high quality essential oils may help keep biting insects at bay when applied to exposed skin. Effective choices include: peppermint, lemon balm, rosemary, tea tree oil, neem, citronella (Java Citronella), geraniol, catnip oil (according to one study, catnip oil is 10 times more effective than DEET), and/or clear vanilla extract.

Mark Harris, PhD
Exercise Physiologist/Nutritionist
TexasMetabolics@gmail.com
Texas Metabolics

How Government Dietary Guidelines Promote Obesity & Chronic Disease

It’s important to realize that the government’s nutritional guidelines are in large part mirrored by agricultural subsidies. They’re NOT built upon sound nutritional science. In short, the reason you’re told to make grains the cornerstone of your diet is because that’s what farmers are paid to grow in the US. There’s a lot of it, and it’s inexpensive compared to healthier foods like vegetables, for which few subsidies are offered.

The wacky and nutritionally inappropriate 1992 Food Pyramid had grains as the largest bottom block of the pyramid, encouraging you to eat 6-11 servings of bread, cereal, rice and pasta each day. This excess of carbohydrates, most of them refined, is precisely the kind of diet that promotes fat accumulation and drives insulin resistance and related diseases, including diabetes, heart disease and cancer. At the very top of the pyramid was fats and sugar, and while sugar clearly belongs there, fats do not.

As mentioned earlier, most people would benefit from getting anywhere from 50 to 70 percent of their total calories from healthy fats. Saturated fats from animal and vegetable sources provide a number of important health benefits, and your body requires them for the proper function of your:

1. Cell membranes
2. Heart
3. Bones (to assimilate calcium)
4. Liver
5. Lungs
6. Hormones
7. Immune system
8. Satiety (reducing hunger)
9. Genetic regulation

The food pyramid was replaced with “MyPlate” in 2011, which slightly downplayed grains as the most important dietary ingredient, making vegetables the largest “slice.” One of its most glaring problems with MyPlate is that it virtually removed all fats from the equation! In fact, except for a small portion of dairy, which is advised to be fat-free or low-fat, fats are missing entirely.

There is no mention of the importance of dietary fats, even the "politically correct" ones like the monounsaturated fats in olive oil and nuts, such as pecans (canola oil is also in this category, but I advise avoiding it and using coconut oil instead). Even one of the most critical of all fats is absent from the plate, namely animal-based omega-3 fats. Deficiency in this essential fat can cause or contribute to very serious health problems, both mental and physical, and may be a significant underlying factor of up to 96,000 premature deaths each year.

Studies Showing Saturated Fat is Not Associated with Increased Heart Disease Risk

As mentioned earlier, mounting scientific evidence supports saturated fat as a necessary part of a heart healthy diet, and firmly debunks the myth that saturated fat promotes heart disease. For example:

In a 1992 editorial published in the Archives of Internal Medicine, Dr. William Castelli, a former director of the Framingham Heart study, stated:

"In Framingham, Mass., the more saturated fat one ate, the more cholesterol one ate, the more calories one ate, the lower the person’s serum cholesterol. The opposite of what… Keys et al would predict…We found that the people who ate the most cholesterol, ate the most saturated fat, ate the most calories, weighed the least and were the most physically active."

A 2010 meta-analysis, which pooled data from 21 studies and included nearly 348,000 adults, found no difference in the risks of heart disease and stroke between people with the lowest and highest intakes of saturated fat.
Another 2010 study published in the American Journal of Clinical Nutrition found that a reduction in saturated fat intake must be evaluated in the context of replacement by other macronutrients, such as carbohydrates.

When you replace saturated fat with a higher carbohydrate intake, particularly refined carbohydrate, you exacerbate insulin resistance and obesity, increase triglycerides and small LDL particles, and reduce beneficial HDL cholesterol. The authors state that dietary efforts to improve your cardiovascular disease risk should primarily emphasize the limitation of refined carbohydrate intake, and weight reduction.

Mark Harris, PhD
Exercise Physiologist/Nutritionist
TexasMetabolics@gmail.com
Texas Metabolics

Why You Should Never Eat Processed Foods Again

Resisting the urge to drink that soda pop or eat those chips can be tough, especially if you have grown accustomed to eating these highly addictive foods as part of your normal diet. But once you understand a little bit more about how these and other processed foods affect your mind, body, and even your soul, it becomes easier to make healthier food choices that enrich your being rather than sap it. Here are nine motivating reasons why you should cut processed foods from your diet for good:

1. Processed foods are highly addictive. Your body processes whole foods much differently than it does refined, processed, and heavily-modified "junk" foods. Processed foods tend to overstimulate the production of dopamine, also known as the "pleasure" neurotransmitter, which makes you crave them constantly. Your body ends up not being able to resist the temptation to continue eating junk foods in excess, which can lead to obesity and other health problems.
2. Processed foods often contain phosphates that destroy your organs, bones. Many processed foods contain phosphate additives that augment taste, texture, and shelf-life. But these additives are known to cause health problems like rapid aging, kidney deterioration and weak bones, according to the Rodale Institute, which makes foods that contain them far less attractive to those in the know.
3. Fresh foods are actually cheaper than processed foods. People with junk food addictions often claim that fresh, healthy foods are too expensive. But according to numerous studies and assessments, whole foods made from scratch end up costing less per serving than their unhealthy, processed equivalents. According to Rodale, a single serving of 100 percent organic chili made with fresh ingredients and grass-fed beef, for instance, is about 50 cents cheaper to make than buying a can of chemical-laden, microwaveable chili from the grocery store.
4. Processed foods cause chronic inflammation. One of the leading causes of chronic illness today is inflammation. And studies continue to show that refined sugars, processed flours, vegetable oils, and many other nasty ingredients commonly found in processed foods are largely responsible for this inflammation epidemic. So the next time your body craves a candy bar or a box of cheese crackers, consider the fact that heart disease, dementia, neurological problems, respiratory failure, and cancer have all been linked to the chronic inflammation caused by processed food consumption.
5. Processed foods ruin digestion. Because they have been stripped of their natural fibers, enzymes, vitamins, and other nutrients, processed foods tend to wreak havoc on the digestive tract. Chronic consumption of such foods can throw your internal ecosystem off balance, harming beneficial bacteria and exposing your system to infection. So you can basically think of those gummy bears and that piece of cake as literal poison for your system, which may help deter you from eating them.
6. Processed foods destroy your mind. If you suffer from chronic bouts of brain "fog," or have difficulty concentrating and thinking normally, chances are your diet has something to do with it. And a recent study out of Oxford University lends credence to this possibility, having found that junk food consumption can cause people to become angry and irritable. Nutrient-dense whole foods, on the other hand, can help level out your mood, sustain your energy levels, and leave you feeling calmer and more collected.
7. Processed foods are loaded with GMOs. The basic buildings blocks of most processed foods on the market today are derived from laboratories, not nature. Genetically-modified organisms (GMOs), which have been linked to infertility, organ damage, gastrointestinal disorders, and cancer, are prolific in processed foods. Excess consumption of these poisons promotes weight gain, acidifies your blood, and can even permanently alter the composition and function of your intestinal flora.
8. Processed foods are loaded with pesticides. In order to effectively grow the GMOs used in processed foods, conventional farmers have to apply Roundup (glyphosate) and other pesticides and herbicides, many of which end up in the final product. According to data compiled by Rodale, breakfast cereals alone have been found to contain up to 70 different types of pesticides, including warehouse fumigation chemicals and other residues.
9. Processed foods are not actually food. One of the ways you can assess the nutritional value of food is to see how animals, insects, bacteria, and fungi respond to it. Real foods will actually rot or grow mold, for instance, while fake, processed foods remain largely the same in appearance and shape no matter what their age. As we reported recently, processed food is essentially synthetic, and the industry that produces it admits that heavy tampering and crafty modifications are necessary to make it taste real, even though it is not.

I know it's so easy just to pop food into a Microwave or drive though a fast food line at McDonald's many of us use the excuse that we don't have time to cook. Well let me ask you this,"Do you have time to deal with cancer, diabetes, high blood pressure or a host of other diseases caused by eating these toxic foods?"

In the long run these foods are VERY EXPENSIVE, they ruin your health, and you spend a fortune trying to fix the damage caused by eating the toxic foods.

Mark Harris, PhD
Exercise Physiologist/Nutritionist
TexasMetabolics@gmail.com 
Texas Metabolics

Fat fighting Fudge

Don’t assume that you have to give up desserts when you start eating Paleo-style. There are plenty of ways to eliminate carbs and sugars and replace them with healthier alternatives.

In fact, by including healthy fats in your diet, such as those included in the recipe below, some desserts can actually help you lose weight!

Although conventional wisdom has assumed that dietary fat causes weight gain and other health problems, recent studies have shown that eating fat can actually provide the benefits of both satiating hunger and reducing body fat.

According to the findings of a recent study at the University of California at Irvine, fatty foods work in the body to curb hunger by triggering a substance called oleoylethanolamide, which sends a message to the brain that the body is no longer hungry.

Although many people experience cravings for sugar and refined carbohydrates when they first start to transition to the Paleo diet, adding healthy fats to the diet are a great way to keep the cravings under control.

Here’s a recipe that includes ingredients that can help keep those cravings under control and satisfy your sweet tooth!

You can get the ingredients listed from most grocery stores, but if your local grocery store doesn’t have the organic product available, no worries. Just be sure that you get a product that is labeled “no added sugar” or ”unsweetened”.

Also, you can substitute the almonds for other nuts such as brazil nuts, cashews, hazelnuts, macadamias, or walnuts, if you prefer.

Coconut Chocolate Almond Fudge(Serves ~12)

Ingredients:

• 1 cup organic coconut or almond milk, unsweetened
• ¼ cup raw almond butter
• 4 oz. unsweetened baker’s chocolate
• ½ tablespoon pure vanilla extract
• small amount of stevia to taste
• ½ cup chopped nuts
• Optional: top with toasted coconut flakes.

Directions:

1. In a medium sized saucepan, warm coconut/almond milk over medium-low heat, and add broken chocolate pieces. Stir with a wooden spoon, melting them completely. This should make a chocolate cream.
2. Add vanilla extract, almond butter, and stevia.
3. Stir until velvety and smooth.
4. Add nuts.
5. Next, transfer the fudge into a baking dish lined with wax paper, and cool in your fridge overnight, or until it hardens to a “fudge like” consistency.
6. After cooling, cut fudge into ~12 small squares and enjoy!

That’s it…pretty simple right?

Nutrition Facts: Serving size: 1.5 oz. (40 g) Calories 162 Total Fat 16g Carbs 6g Protein 4g

Mark Harris, PhD

Exercise Physiologist/Nutritionist

TexasMetabolics@gmail.com

Texas Metabolics

Eat your Spinach

When you were a kid, how many times were you firmly reminded, “Eat your spinach!”?

Just as it was back then, it’s definitely important to make spinach a major staple in your diet…whether you think you like it or not.

For me, like many kids, spinach was pretty high on my “Gross, do I really have to eat this?” vegetable list (right up there with Brussels sprouts!).

I don’t know if it was just an aversion to the mushy-looking texture, or that it reminded me of grass that compelled me turn my nose up every time it was put on my plate. But it didn’t matter, because despite my defiance, my mom always said, “Eat it, it’s good for you”.

And I’m sure you already know how that story ended. Every single time. I’d eat my spinach (and my Brussels sprouts), and after all of the dinner-time drama, I still survived.

Like always, my mom was right. There is real scientific proof that there are a multitude of reasons why spinach is great for your health.

Spinach is actually regarded as one of the “healthiest foods in the world”! Who knew???

The general appearance of the soft leafy green vegetable may seem quite ordinary, but beneath it’s diminutive exterior, spinach hosts an unbelievable amount of powerful nutrients.

Spinach is packed full of Vitamins A, B1, B2, B6, and Vitamins C, E, and K, calcium, folate (the natural form of folic acid), copper, iron, magnesium, manganese, niacin, potassium, selenium, and zinc. And if that’s not enough, it’s also a good source of fiber and protein…and Omega-3 fatty acids. Whew!

So with all of that, what is spinach going to do for your body?

Bone Health

You might be surprised to know that Vitamin K is a big player when it comes to keeping your bones healthy. In fact, if you eat just one cup of fresh spinach leaves, you’ll be getting close to 200% of your daily value of Vitamin K.

But if you really want to kick things up a notch, boil the cup of spinach. Because cooking the spinach makes it 6 times more powerful, it’ll get you more than 1000% of the daily value!

However, spinach does have one little weakness. It contains oxalic acid, which unfortunately causes a problem when your body is trying to absorb calcium and iron.

But no worries, there’s an easy way to get around this inconvenience. Just include a food with some Vitamin C to accompany your fresh spinach, and all will be fine. Oranges, the obvious Vitamin C source, would be a good example.

But did you know that guava, kiwi fruit, papaya and strawberries each contain more Vitamin C than oranges? Other good Vitamin C sources are cantaloupe, red bell peppers, broccoli, and sweet potatoes. So there are plenty of options to accompany your spinach in order to achieve the maximum benefits for your bones.

Digestive Health

Spinach also provides awesome anti-inflammatory protection, especially for your digestive health. Scientific studies have shown that spinach contains molecules, known as glycoglycerolipids, that fend off inflammation that tries to attack the lining of your digestive tract

Aside from damaging your tummy, inflammation can cause many major health problems, and increase your cancer risk. But eating spinach can help protect you.

Compared to other phytonutrient containing veggies, spinach wins the prize, hands down! Researchers have discovered over 12 different flavonoids alone, and along with the carotenoids, these phytonutrients can reduce inflammation, as well as your risk for getting something more serious.

Skin Health

Your skin is the largest organ, covering the entirety of your outer body, but is often overlooked when it comes to considering our sense of general health.

Your skin can actually be showing you signs of a health problem that needs attention. So while you may not realize it, taking care of your skin is just as important as anything else when it comes to being healthy.

Spinach (of course) plays a role in protecting your precious outer layer. All of those vitamins and minerals can help ease dry, itchy skin, and improve your appearance giving you a healthy, radiant complexion.

The antioxidants and anti-inflammatory properties spinach provides also helps with those pesky wrinkles (an none of us want those, right?).

Eye Health

Spinach is abundant in lutein and zeaxanthin, the most important antioxidants when it comes to your eyes, particularly the retina and macula.

Researchers have seen an increase in lutein in those who consumed normal amounts of spinach in a day, suggesting that this leafy green may help in preventing age-related macular degeneration.

Heart Health

All of those phytonutrients, as well as other nutrients (Vitamin C and E, Beta-carotene, zinc and selenium, for example) also allow spinach to provide you with some major antioxidant benefits.eyes

Oxidative stress can wreak havoc on your body, resulting in numerous health problems, such as hypertension and artherosclerosis.

Research studies have found several peptides (small protein fragments) in spinach that can help lower blood pressure. These peptides, with the assistance of the antioxidants, aid in keeping your blood vessels healthy. And maintaining healthy blood vessels helps keep your heart healthy, by decreasing your risk of having high blood pressure and clogged arteries.

Before heading out to purchase spinach, here are a few tips you should consider:

1. Go organic. Spinach is one of those foods that are worth spending a little extra for. You really want to avoid consuming non-organic spinach, because a normal washing won’t necessarily remove the heavy coating of toxic pesticides.
2. Take your pick. There are actually 3 varieties of spinach that are usually available in most markets. There’s savoy spinach, (with crisp, creased curly leaves), smooth-leaf spinach, (with a flat, smooth and spade-shaped leaf), and semi-savoy (resembles savoy, but less wrinkly). Then there is baby spinach, likely considered the most popular of the spinach family. It has a mild and subtle flavor, and is perfect for salads.
3. Give it a good look-over. You’ll want to choose fresh, vibrant green spinach leaves, with no yellowing, wilting or bruising.
4. Skip the canned goods and freezer aisle. Fresh is always the way to go if you want the best flavor, texture, and health benefits.
5. Go toward the light. If you prefer the convenience of those bags and clear plastic containers, that’s perfectly okay. In fact, a study recently confirmed that baby spinach stored in a clear container, which allowed the leaves some light exposure, did not affect the integrity of the antioxidants. The 9 day study concluded that this type of storage, refrigerated at a consistent temperature of 39*F/4*C (comparable to your home fridge temp.), actually retained more of its nutrients than spinach that was stored in total darkness at the same temperature.
6. Eat it today. Consuming your spinach as fresh as possible (the day of purchase) is always best. But if you have leftovers, avoid washing it before storing it away. Moisture will spoil your spinach. To keep it fresh, place it in a resealable plastic bag or airtight plastic container, ensuring that you’ve removed all of the air from the bag/container.

Drink It Up

Enjoying a sip of spinach is shown to be the healthiest way to consume this veggie. Just blend it in with a few other veggies, toss in a fruit or two, and drink to your health. You can add that kiwi (or other fruit) for your vitamin C bonus, ice to chill, and even an avocado if you like a creamier texture.

Cook It Up

There are a couple of benefits for cooking your spinach, that you just can’t get from its raw form. Remember that oxalic acid? Cooking for just a minute (as in 60 seconds only) reduces that problem, without sacrificing the nutrients and flavor.

The other major benefit for cooking your spinach are some serious nutritional bonus points compared to when consuming it in the raw.

Mark Harris, PhD
Exercise Physiologist/Nutritionist
TexasMetabolics@gmail.com
Texas Metabolics