Jonathan Globerman

Optimizing Your Nutrition

Nutrition Bars: Each Serve a Purpose

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With every new discovery—be it a product or a cause—there comes a following, and with that it can be difficult to separate those hopping on the bandwagon of a fad, trying to make a profit off of the overeager consumers, and the more authentic proponents of the idea. With the recent surge of dietary supplements and substitutes (dairy-free, gluten-free, vegan) it can be hard to find the greatest common factor among convenience, nutritional value, taste, and cost. The bar (typically granola) seems to be the point of intersection for most of these, but how many of the bars marketed as meal-complementary and diet-friendly commodities really serve the consumer what he thinks he’s getting? The ideal bar—that is, the healthiest bar that dares not sacrifice nutrition for taste—will be made up mostly of complex carbohydrates featuring whole grains, will avoid shortcuts to good taste such as simple sugars, starches, and trans fats, will pack a good amount of protein (approx 10g), and will be supported by some good fiber (approx. 4g) and any number of essential vitamins and minerals.

With so many brands soliciting our consumership it can be hard to make sure you get the most out of what you buy—to make sure you buy the right product. So, here’s some help; below is a list of some of the approved-of big names and a small blurb making each one unique. It’s important to observe that many bars forfeit certain health benefits in the building up of another.

Jonathan Globerman - Luna Bar

Luna Bars

Zing Bars

The amount of protein is impressive (a whopping 13g), but the caloric value and sugars weigh it down. However, having as much sugar as many competitors, the slightly harder to find Zing bars end up being a better choice for a pre- and post-workout snack. The 14g of sugar come from agave nectar which is produced through a process similar to that which makes corn syrup so thick and sweet.

Luna Bars

They come in a slew of flavors, and have an attractive, even calming wrapper, and it’s a surprise that the candy-like taste comes from a lower-than-average dose of sugars (a little less than two peanut butter cups) with some saturated fat. It’s one of the better tasting bars and features an injection of Vitamin D. The drawback? It’s a little small.

Clif Bars

Perhaps the most ubiquitous and long-standing, Clif Bars make the list because of their ability to nearly replace a small meal. Its 250 calories are made up of 10g of protein, 5g of fat (only 1.5g of which is saturated fat), 5g of fiber. Unfortunately, its heavy size comes with roughly 20g of sugar.

Soyjoy

Smaller than the typical bar, this soy-based product undercuts its competitors with low sugar (~12g), and only 4g of fat. With such a small bar, there’s also a lower amount of protein at 4g, but it maintains the average 4g of fiber.

National Nutrition Month

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Ever look for a good time to switch up your diet? Or better yet, you say next week, next month, or next year? You continuously put it off with no start date in sight. Well March is here and it’s actually known as National Nutrition Month. Why not start now? Even if you have been dieting, everyday there are new discoveries in nutrition so it’s always good toNNM 2014 LOGO keep an ear out to the latest and greatest discoveries. According to Manuel Villacorta of Fox News, their is a new hot diet.

One of the newer discoveries in nutrition is the Peruvian Superfoods diet. While superfoods doesn’t quite have a real clean cut definition, what it means to Manuel is foods that are rich in antioxidants, phytonutrients, and anti-inflammatory fats. These superfoods help fight against cardiovascular disease, cancer and diabetes and can also keep weight control, blood-sugar regulation and reduced inflammation in check. You may be already partially participating in this diet with foods like avocados and sweet potatoes. This diet goes deeper, with many of the foods originating from outside the United States, some Americans have yet to taste many foods within this diet.

There are many benefits to the Peruvian diet. With the Peruvian diet rich in Omega-3s and anti-inflammatory fats, it can lower triglycerides and blood pressure. It also contains monounsaturated fats which help reduce cholesterol and the risk of heart disease. The antioxidants and phytochemicals help reduce the risk of metabolic syndrome, cancer, diabetes, obesity, arthritis – all while increasing immune system support.

For more on this interesting diet, check out this article here.

Is Nutrition an Important Factor in Fighting Alzheimer’s Disease?

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Alzheimer’s is a disease that affects more than 5 million people in North America. At different stages of the illness, people will forget the names of their loved ones, life long memories and even control over their motor skills. Although millions of dollars have been spent in finding a cure, or even a way to slow down its progression, there is still much to be learned about Alzheimer’s and its triggers. Researchers have discovered that there are multiple factors that can increase someone’s chances at developing this illness- such as such as genetic make up, environmental surroundings and even lifestyle choices.

imgres-11With that being said, one specific area worth looking at is dietary restrictions and eating habits of people in all stages of Alzheimer’s. Despite the lack of concrete data, scientists are looking at specific foods that could potentially affect the illness’ progression in individuals. Tara Harwood works as a dietician at the Cleveland Clinic in Ohio, and in her line of work she has found a some correlation between the intake of Omega-3 Fatty Acids and Vitamin B and the decline of Alzheimer’s.

Another theory that is being looked at is the absorption of foods that are rich in antioxidant properties. Free radicals that are found in people with this disease weaken and destroy cells, which in turn further damages the body’s ability to fight the disease and stop its progression. The neurology department at Columbia University is studying the “Mediterranean diet,” which primarily consists of a wide variety of vegetables and fruits, healthy oils, fish and much lower intake of heavy meats like pork and beef.

The information towards dietary restrictions is still very vague and in the earliest stages of experimentation, however, there are still reliable clues one can follow in order to cope with Alzheimer’s. Leading healthy lifestyles, remaining active, eating foods that are low in saturated fats, and taking daily vitamins is a good way to defend yourself from the disease and hopefully slow its progression.

Difference in “Fats”

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We have all held some sort of food in its original packaging and thought to read the “Nutrition Facts” on the back. Here we read how many calories, protein, sugar, vitamins, calcium, iron, etc. What many read and not give it second thought is “Total Fat,” “Saturated Fat,” and “Trans Fat.” Why are there three? What’s the difference between them? We usually just forget about it and enjoy the food anyway.

Total Fat

NutritionFactsTotal fat is generally known as the type of fat you eat that makes a difference in your diet. The amount of total fat you consume impacts your energy level, caloric intake, and overall health. Generally when people here the word “fat” or “total fat” people think to steer clear but fact of the matter is, you do need to have some sort of fat intake. To keep your total fat intake in moderation, your daily intake of total fat should be about 25 to 35 percent of your total daily caloric intake. This can vary based on how physically active you are on a daily basis.

Saturated Fat

Saturated fat are fats that come from products consumed via animals. These tend to be meat, dairy, and eggs. With that said, they can too come from plant products like coconuts, palm, and palm kernel oils. Saturated fats are the fats you generally want to avoid as much as possible as they are known to raise bad cholesterol levels.

Trans Fat

Trans fat are you unsaturated fats. Don’t go ahead and assume that because they are essentially the opposite of saturated fats that they are good for you. Trans fats can do harm in lowering your good cholesterol levels and raising your bad cholesterol levels.

In the grand scheme of things, the American Heart Association believes you should limit your saturated fats to less than 7 percent of your daily calories and trans fats to less than 1% while also keeping cholesterol intake under 300 milligrams daily.

Nutrition Vital for Mental Health Stability

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With recent interest in mental health and retaining top notch mental health later in life, many begin to wonder what the best approach is to retain this mental health stature. Recent studies at the University of Melbourne  have concluded that the right nutrition and diet can lead to a substantial growth in mental health. Lead researcher, Dr. Jerome Sarris explained, “In the last few years, significant links have been established between nutritional quality and mental health. Scientifically rigorous studies have made important contributions to our understanding of the role of nutrition in mental health.” Dr. Jerome Sarris also added that even though there are various other factors that go into determining what goes into developing healthy mental health.

Dr. Jerome Sarris

Dr. Jerome Sarris

Mentioned in the statement above though, he does state that developing a strong and healthy nutrition and diet is not only great for your mental health but also be a great way to fight of mental disorders that can be faced later in life. The University of Melbourne also stated, “When people practice healthy eating and promote the quality of diet, it can help in the treatment methods for mental disorders. They added that aside from dietary improvement, nutrient-based prescription can assist in the management of these diseases. In fact, researches and studies show that many vitamins and nutrients are associated with mental and brain health.” The research suggested various steps to begin this nutrition and diet which can provide a strong mental health.

Studies have showed that Omega-3 fish oil pills are a great way to fight psychiatric disorders which also helps fight against attention deficit hyperactivity disorder (ADHD). The Omega-3 fish oil can also deter these disorders potentially if taken prior to these disorders before they even evolve. Also, Science Daily gave a few tips on how to remain and sustain a healthy nutrition lifestyle, “Other important supplements needed for promoting brain health are folic acid, Vitamin B12, choline, iron, magnesium, Vitamin D and even amino acids.”

 

Nutrition Later In Life

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People are always looking to get fit. Let’s face it, everyone likes to look and feel good. So much to the point that people are constantly changing their diet or workout plan. We all look to very similar dietary foods that will help, greek yogurt, lemons, assorted vegetables, fruits, fish, nuts, etc. Without thought, we think we’re doing things right, but are we? We should start making changes to our diet based on where we are in life. What I mean by this is our nutritional needs change later in life.

imgres-13As we get older, our bodies tend to change and that’s life. But what attributes to factors like this? Why is it as we get older, our value on nutrition declines as does our health. For one, as we get older, people tend to rely on medications for whatever complications or need that there is. Often times these medications can lead to a decline in appetite. Another factor is our changes in taste, smell, ability to swallow, digestion, and ability to chew. These changes can lead to us choosing different foods. Lets face it, something like an apple may be easier for 21 year old you to eat than 75 year old you just due to the fact that apples require a strong bite. Two things we should pay closer attention to as we get older are the following:

Caloric Intake

By age 40, your body is just about used to what you have been eating normally over that time. At this time in life, you no longer need this many calories that you had been consuming for 40 years. It can be tough to make such a drastic change but it’s only better for the body. This is not just at one point. Each year after 40 your caloric intake declines. So while you won’t have to make a huge change at the dawn of 40, just know that year in and year out, maybe you’ll have to lose something that was once apart of your everyday diet.

Sarcopenic Obesity

What sarcopenic obesity is a condition in which a person begins to put on fat mass and lose lean mass. As you age, you lose muscle mass and your BMR (basal metabolic rate) declines and you begin to generate a positive caloric balance which in essence adds body fat. The worst part about this condition is that your weight won’t change, only your body fatness.

For more on this interesting take, check out this article here.

Foods to Pay Close Attention to in 2015

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At the turn of the new year, many people are looking to make drastic changes to help make 2015 a better year than 2014. Some like to change how they spend their money, some like to change their work out regiment, and others change their diet. People are always looking to fix the way they look. While many turn to working out more, a lot can be accomplished as well with a change in diet. You don’t always have to have a full turnover in diet. By eliminating a few bad foods and adding a few healthy foods, you can begin to make a slow but subtle change in your diet. Lets take a look at some of the healthiest foods on the planet that you can begin to slowly incorporate into your diet.

Lemons

Obviously you would not want to have a whole lemon by itself, but did you know a lemon has more than 100% of your daily intake of vitamin C? If you could somehow find a way to work in just a half a lemon into your diet a day and come up with another way to incorporate vitamin C, you could make big strides.

Broccoli

I know what you’re thinking, duh of course I know broccoli is good for me but do you know how good? One medium stalk of broccoli has over 100% of your necessary daily vitamin K intake. It even himgres-12as close to 200% of your daily dose of vitamin C. I can see it now, a slice of lemon and some broccoli on your dinner plate.

Dark Chocolate

I know what your thinking, chocolate? Can’t be. If you have the right kind of chocolate, dark, it is in fact good for you. Just a quarter ounce a day can help reduce blood pressure. Its also rich in antioxidants which helps keep cholesterol levels down.

Potatoes

Want a way to avoid broccoli or spinach? One red potato has 66 micrograms of cell building folate, which is essentially the same amount found in one cup of either broccoli or spinach.

How to Increase Metabolism Without Exercise

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There is more to it than exercise when you wish to increase your metabolism.

Water

Drink plenty of water! Drinking 5 to 9 8 cups of water each full day is wonderful for your body in lots of ways. Besides flushing out toxins, drinking water maintains you and stops dehydration. It helps keep moisture within your body also, helping provide you with a healthy glow! Normal water is another one of the real methods to increase metabolism.

Jonathan Globerman, Omega 3Omega 3

Omega 3 seafood oils are a fantastic solution to stay healthy. Besides being best for your organs and about everything else just, Omega 3 helps the body burn fat. You can get these oils by consuming fish several times per week naturally, or it is possible to take supplements.

Green Tea

Have you drank green tea extract before? It’s another tasty solution to boost fat burning capacity. Green tea also includes antioxidants which are essential for medical and function of just about any organ within your body. Antioxidants help to keep you looking and sensation younger also. There are many reasons you need to drink green tea, and it is among the easiest methods to naturally increase fat burning capacity also. It can contain caffeine, therefore be careful about consuming green tea extract at night.

Listen to your Body

Focus on your psychological and physical responses to eating food items. Your body shall in no way lie to you. It will inform you what meals are nurturing and lifetime enhancing for this and what meals are eliminating it. All you need to accomplish is listen and perform what the body wants.

Visualization

Another way to boost your metabolism is one which works very well, is visualizing, imagining and creating the perfect functioning of your metabolism internally. By doing this, you’re actually giving a note to your subconscious brain to improve your metabolism and make use of all of the foods you eat rather than storing it as unwanted fat. Take the time to see now, feel or imagine, in any real method that involves you, your metabolism working at peak performance. Some could see or imagine a furnace burning up or get a feeling of warmth somewhere within their bodies.
You may imagine some kind of activity like a motor car or perhaps a wild animal. However you elect to perceive your fat burning capacity is the correct method for you. After you choose the representation of your own metabolism, transform it up. Ensure it is warmer, stronger, quicker or whatever indicates for you a rise in your metabolism. Do this visualization many times a day and right before you fall asleep constantly. When you visualize what you would like just before rest allows your subconscious brain to focus on it when you sleep.

Testosterone Boosters

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Testosterone is the vital hormone that determines various essential features of men like the sex drive, level of muscle and how quick aging occurs. There’s a reduction in the testosterone amounts each year in men beginning with age of 30. The reduction of this hormone can vary greatly. There are numerous external injections to improve the amount of this hormone, and most often they need to be studied every week. However certain dietary adjustments can enhance the testosterone levels normally.

Testosterone Molecule

To maintain your testosterone and reduce loss, saturated fats and preservatives should be reduced. More fruits and veggies with high nutrient contents need to be consumed. Boost your intake of soy, dark vegetables with higher antioxidant content material, nuts like walnuts or almonds. Low degrees of testosterone can lead to higher degrees of estrogen. Estrogen is a hormone that females have, and may greatly reduce the testosterone in your body. This is why consumption of more soy derived items will help counter the consequences of estrogens. Eat a lot of veggies like cauliflower or broccoli. They must be steamed. These veggies help eliminate estrogens from your body. Maintaining adequate degrees of dietary fiber intake can be essential for cleansing your body of estrogens.

When working out to increase testosterone, use compound exercises. To be able to benefit the almost all from your own efforts, you need to use many fibers in your muscles which may be done by exercising different joints in more than one muscle mass group. For example bench press, dead raise, shoulder push, bench push, and squats. When identifying whether to choose high repetitions and reduced excess weight, or vice versa, select heavier weights. This can increase testosterone. Single sets of workouts can result in marginal strength gains nonetheless, it won’t efficiently increase testosterone levels and boost testosterone naturally. 3 to 4 sets is a great number to shoot for.

Exercise is a terrific way to boost testosterone naturally, but weight reduction should only come for a price around one pound weekly. Overtraining could cause your testosterone amounts to plunge! The outward symptoms of overtraining, include irritability, insomnia, and muscle shrinkage. Don’t attempt fasting to ultimately reduce weight because trimming your caloric intake a lot causes the human brain to turn off testosterone production.

Get lot’s of sleep and rest. After exercise days, rest days are what boosts your testosterone and muscle mass as your broken down muscles repair themselves. Ensure that you are getting adequate amounts of sleep of roughly 7-8 hours. Reduction of stress is also important, remember to take needed vacations from work if you can.

These are some basic tips for increasing your testosterone. Remember it’s all about how you exercise, what you eat, and how much rest you get. Do these correctly and you will not have to rely on artificial drugs (some supplements are okay) that may end up being harmful in the long run.

4 New Diet Apps Gaining Buzz Right Now

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Fooducate, Jonathan GlobermanWhen it comes to diet and exercise, you’re going to find that there’s nothing quite like tech and the digital age. You’ll be able to monitor your food intake, track your exercise patterns, and working within a lot of parameters to gain leverage in your fight against fat. With so many people fighting to get in better shape, it’s no wonder that app developers are helping millions with their quest. The following are just 4 of the latest and most prominent diet apps getting attention right now.

Fitocracy Macros

This free diet app will keep track of the nutrients that you’re getting or not getting in your diet. Nutrition is about balance, and this helps keep you within the right framework that you want to move forward with. Focusing on the different elements can help you build the right pieces and framework to move forward within getting the right nutritional profile and track progress as you journey to optimal health.

Fooducate

For those that really want to know what they are eating, this is going to give you ultimate power. The app allows you to scan barcodes and get the real dirt on what is in the nutritional makeup. Scan a candy bar, for instance, and see how far and away the caloric and fat content is from optimal elements. You’ll find that you can lose weight faster if you just know every detail of what you’re dealing with, and that’s what this app gives you, information.

Healthy Out

Eating health on the go? That’s the toughest thing most people have to deal with. If you want to ensure that you’re only eating what his absolutely good for you, then you will want to check this out. You can find what options are available for you as you eat out anywhere. Whether you need vegan options, or gluten free solutions, you will be able to indulge within a good framework and not worry about where you’re dining at.

Shopwell

Shopwell will make your grocery list pop. Find what to buy, what is good for you and what is going to cause your blood pressure to swell. No matter what you want to work within, you will find that this is definitely a good way to get healthy and find good food while at the grocery store. Shopwell is a great app to get you in the right areas of the grocery store as you scan barcodes and find out what is good to buy and what isn’t.

With all these apps, you can be sure you are monitoring your nutrition, and maximizing your way to health and wellness!