How do I know what nutrition and exercise information to believe? 

     With all of the articles in the news, on the internet, in books and information coming from my friends, how do I know what works and what doesn’t?  There is an abundance of information about health, weight loss, exercise, and fitness, but it is not clear where it is coming from or how I can use it.  The truth is, while all of these are wonderful sources of information, what works for one person may not work for everyone. The way to tell what to look for is similar to how you look for a new car.  You go by what fits your budget, how fast you like to go, what kind of mileage you need to get, what amenities (bells and whistles) attract your attention and what color you like.

     Let’s start with budget.  This is simple when buying a new car, however, when it applies to your body it becomes a little more difficult.  A budget refers to the amount of food your body requires to stay healthy and still achieve the results you are looking for.  Your body needs a specific amount of calories to avoid slipping into the dreaded “starvation mode” that everyone talks about.  Where your calories come from is just as important as how many calories you are eating.  For example, your body can only process specific amounts of protein in any given time.  For women, that number is 1 to 3 ounces per 3 to 4 hours. Men can double that amount because they have more testosterone and other androgens that help their body “process” the proteins.  Just like your budget at home, don’t pick a car with $800 monthly payments if you can only afford $400 per month otherwise, your body will go into debt.  By this I mean that excess amounts of protein will need to be dealt with…by converting it to sugar then to fat and storing it in unwanted places on your body. 

     The next step is to figure out how fast you want to go and what gas mileage your body needs.  This refers to your blood sugar tendencies. This is extremely important for your energy level, focus and mental acuity.  I am sure you have heard of a disease called diabetes, where a person’s blood sugar tends to get too elevated.  The opposite is also true and is responsible for many arguments and breakups.  Ha-Ha  This is called hypoglycemia and refers to a person having low blood sugar.  There are varying severities in both cases that indicates how quickly your body metabolizes carbohydrates.  Your activity level, or daily mileage, also plays an important role as you pick the amount of carbohydrate and the source of your carbohydrate. 

     The third step is to select your bells and whistles.  Do you need extra salt in your diet because you experience low blood pressure?  Do you need to have more easily digestible proteins in your diet such as fish and egg whites because you have certain kidney problems?  Do you need extra green vegetables to increase your intake of natural minerals and electrolytes?  How about the amount of oil your body needs to avoid dry skin and thinning hair?  What medications are you taking that may adversely interact with specific foods?  An example of this is grapefruit, which is not recommended with specific blood pressure and cholesterol medications.  Likewise, many thyroid medications require you to wait at least 30 minutes before eating.  So much for eating first thing in the morning to start your metabolism.  Pick the food combinations, timing and choices that fit your needs. 

     Finally, what color car do you want?  What foods do you like to eat?  Anyone can tell you that grapefruit is great because it is a diuretic.  I know someone who lost 15 pounds by adding grapefruit to every meal.  But if you don’t like grapefruit, what good does it do?  Other foods act as diuretics such as certain combinations of protein, and green vegetables.  If you don’t like what you are eating you will not be sticking to your new diet plan for very long.  It is important to know that you may need to make some compromises but make sure the choices are foods you can live with.  A healthy lifestyle change is much more effective than a crash diet quick fix. 

     Next time you see information about what foods burn the most calories or what time to stop eating, ask yourself if the information fits your body or if it is intended for the masses?  Many articles contain excellent information; but you need to know your body before making any dramatic changes. 

Yours in Good Health,