Fruit by KMFDM (Kiwi Melon Fig Date Mango): Information on Fruits I Eat

Nutrition information on my commonly eaten fruits.

Everyone has foods they like to eat the most often.  For me, some of these things are fruits and vegetables. So, I am going to write about some of the fruits I eat most often, and their nutrition information, since that is most often not labelled on produce in America.  Because I have no life and have an unhealthy obsession with produce.  For my information, I went to Nutrition Data.

Apples:  Apples have fiber in them.  This fiber helps them to be filling.  Apples are low glycemic load, as well.  A low glycemic load means that it is lower in carbohydrates.  Foods below 10 are considered low glycemic.  Apples have a glycemic load of three.  Apples are very low in sodium and saturated fat, and a good source of vitamin C.  However, most of the 125 Calories per serving are from sugar.

Navel Orange:  Navel oranges are lower Calorie and higher in nutrients and more filling than apples.  Navel oranges are even higher in fiber and vitamin C than apples.  However, much like apples, a majority of their Calories come from sugars.  The glycemic load of navel oranges is also higher than apples, with a six rather than a three.  However, oranges are still considered low glycemic load.

Grapefruit:  I wonder how many people out there are cringing at the fact that I like grapefruit?  Eh, whatever.  Grapefruit is a bit higher Calorie than oranges, as well as less vitamin C per serving.  However, grapefruit also has a lot of vitamin A, which helps with vision.  Grapefruits are also more filling than apples and oranges and more nutritious as well.  While still having a low glycemic load, grapefruit have a higher glycemic load of seven.  One problem not reported here is that most people (myself included) like to eat grapefruit with table sugar.  While I am sure that I use less than the average person, this still increases the glycemic load as well as increases available simple carbohydrates.

I plan on revisiting this topic in the future, with maybe some recommended foods thrown in as well.  Or I might do one on vegetables, meats, grains etc.

Wow, I cannot believe that I got through an entire post without swearing!  Give me a motherfucking round of applause here!  Oops…

So what kinds of fruits do you guys most often eat?  What are some of your favorites?

Fish On! By Medimann: What Are Some Pros and Cons of the Mediterranean Diet?

Wow, TWO puns based on Lindemann in a row?!?  It’s almost like I like his singing or something!

Recently, there have been a lot of diets with quirky names.  People keep changing their names around so it is hard to know what diets are bullshit or not based on name alone or who is selling it.  Some diets sound like they make sense by the person selling them, when in reality it fucks your body up or does diddly squat.  Well, good news!  I am not here to sell anything!  I am simply here to talk about foods and diets.  Today I will be examining the Mediterranean diet?

The Mediterranean diet is based on following what the people living in the area by the Mediterranean Sea ate.  The focus of this diet is on eating plant-based carbohydrates, such as fruits and vegetables, whole grains, and legumes and nuts.  The diet also exchanges butter for olive oil.  Instead of using table salt, foods are seasoned with herbs and spices.  Red meat consumption is heavily reduced, while fish and poultry are eaten at least twice a week.  My favorite part of the food changes is that it promotes red wine in moderation, if the consumer so desires.  Which, for me, means that I so desire if I were to start to eat this diet.  Food culture with this diet also is different when compared to the American diet.  The diet puts an emphasis on exercise and enjoying meals with loved ones.

So, are there benefits to eating the affectionately called “Medi” diet?  Well, for starters, it lowers the “bad” cholesterol LDL, which means your arteries will thank you as they have less plaque deposited in them.  It has also been found that in analysis, there is a reduced mortality and reduced risk of cardiovascular disease.  There is also reduced incidences of cancer, Parkinsons, and Alzheimer’s disease.  Because of this, most doctor-y people promote this diet, or some form of it.

So, what are my concerns here?  Keeping in mind I am some stupid nutrition undergrad, meaning I know enough but I still don’t know shit, I do have some concerns about this diet.  First, I worry about high mercury consumption from fish consumption.  I also have to point out that some people have allergies, so promoting nuts or fish to them is like asking someone without the allergy to eat broken glass.  Other than that, I think this diet is one worth adapting to.  It promotes healthy fats, low-fat meats, and a variety of produce, which is essentially the basis for a healthy diet.

Skills in Pills by Supplendemann: Are Dietary Supplements Trustworthy?

How dietary supplements in the United States might be untrustworthy.

In the world of nutrition, the easy way out of deficiencies are with supplementation.  The idea is that your current diet could be maintained, and whatever pills can be taken to keep you healthy while you eat your deep fried butter (which is actually a thing.  Just thinking about it makes my arteries cringe).  This idea would be good in theory.  However, in all actuality, it’s not.

Let me take you back to 1994.  It was a shitty year.  Kurt Cobain died, The World Trade Center was bombed, Nancy Kerrigan was attacked, and I was born.  The FDA opted to regulate supplements as a “food” instead of a “drug,” so dietary supplements are considered safe until proven unsafe.  This means that until there is a problem severe enough with the supplement, the FDA will not do anything about it.

The problem with this comes from who is regulating the companies.  The answer is “the manufacturing company.”  While the FDA will step in when there is a problem, such as if someone dies or some other tragedy like that, the FDA does not seem to do a whole lot with regards to supplements that falsify their potency.  Researching some supplements, some are close to what their claim is, while others fell completely flat.  Others failed to pass heavy metal testing, meaning the supplements contained minerals that could potentially be dangerous if taken in excess.  Others contained food dyes, which the researchers highlighted as problematic ingredients, which some have had an association with behavioral problems in children.

The good news is, according to one of my nutrition classes, some countries outside of the United States do regulate their supplements.   However, due to the fact that you would need to import them, they are going to be much more expensive.  Like supplements NEED to be more expensive.

My advice is to do your research.  Even I could not escape the clutches of supplements.  I live at a higher latitude, meaning the sun is not intense enough when I am outside most days of the year for me to make vitamin D.  However, I researched the potency and added ingredients of the kind I take.

What kind of supplements do you guys take?  Have you researched the quality of them?

Joint Pain is Gone by Chondrochrist: Types of Foods to Eat to Help Ease Joint Pain

What are some foods that can alleviate joint pain?

Because there are some readers who are much older than my youthful millennial ass, I figure I outta cater to them, because I can be a nice guy sometimes.  I heard those of you who know me out there snort at that, so shut up.

Some people experience pain in their joints for a variety of reasons, as told by Mayo Clinic.  It can range from something as simple as a slight injury to a tendon or ligament, or something as shitty as bone cancer or arthritis.  I am not going into joint reconstruction, or osteology or anything like that.  I am the food guy.  So, this is about ways to prevent or ease joint pain with food.  Because that’s what I do.

Omega-3 Rich foods:  Some research has found that foods rich in omega-3 fatty acids, such as soybeans or edamame, tuna, salmon, and flax seeds can counter act some of the inflammation in joints, particularly for rheumatoid arthritis.

Anthocyanins:  That is a weird word, but basically these are the pigments in your red and purple fruits, such as cherries, blackberries, raspberries, blueberries, and strawberries. Anthocyanins have been found to reduce the frequency of gout attacks.

Vitamin D:  Like I really need to give permission for people to get the D (if you do not get that, ask a younger person what that means, or, if you ARE the younger person, preserve your innocence.  Also, why are you reading my blog?).  Vitamin D is found in most low-fat dairy products, as well as leafy green vegetables.  These help with bone health in cases of osteoporosis and osteoarthritis.

Vitamin C:  Vitamin C does A LOT for your body, so it would make sense that joint health would be among them.  Vitamin C is used in forming collagen, so it benefits those with bone troubles such as osteoarthritis and osteoporosis.  It is commonly found in foods like oranges, and broccoli.  Broccoli also has calcium, so that is also beneficial.

The list of foods to help with joint pain is non-exhaustive.  There are many foods that can help or hinder on a personal basis, but overall my research shows that a healthful lifestyle across the ages can help with diseases.

I just want to reiterate in this post that I am NOT a professional in the field, I am currently a nutrition student who is researching this.  Therefore, this is NOT to be taken as medical advice, so before you make a change to your diet, ask your doctor.

For more information, check out The Arthritis Foundation.

Berried Alive by Avenged Veg’tables: Four Ways to Eat Berries

Ways I recommend eating the little fruit things

Berries:  those things that botanist and chefs argue about what should be considered a berry or not.  And I am over here talking about shit like phytochemicals and antioxidants while they argue over seed location and usage in food.  So how about for right now we say the chef is right on what a berry is (even though he probably is not) just for the sake of simplicity and understanding?  Alright, so here are some ways to eat the little mother fuckers

 

RAW:  Wash them and eat them.  Cannot get more simple than that.

IN SALADS:  One way to spice up your salad is to add berries, such as black berries or loganberries.  It will add a sweet and tart flavor to your salad, so it might not be for everyone

IN DESSERT:  What?!  Some weirdo on the internet named Nutrition Fuckboy or something like that is recommending dessert?  Well, here is the thing; desserts are delicious.  And apparently not sacred, since I am promoting changing them to make them healthier than they currently are.  So, as I said before, in case you were not reading, berries are sweet.  So, instead of using a lot of sugary pancreas-enraging ingredients, why not use berries in place of?  One way is to mix low-fat cream cheese to make it smooth and creamy, and use baked pie crust or gram crackers and add berries to that.  The end result is a berries and cream type dessert.  And it tastes pretty damn good.

IN A SMOOTHIE:  This kinda falls into the dessert category, but it also kinda does not.  So I am making it a separate category dammit.  Anyway, what you do is you take a liquid (like low-fat milk or water, I have not made it with milk substitutes so I have no idea how it would taste) and frozen fruits, such as BERRIES, and add them to the blender.  Other things can be added to make it taste differently or add more nutrients, but this is more or less a start.

 

Now that berries are starting to be in season, how do you like to eat them?

Lift and Let Die by Guns and Poses: Will Protein Power Help?

Special thanks to Evan Rechsteiner and Will Kmiecik for this suggestion.  It’s like I am becoming a motherfucking celebrity here.

Protein.  It’s that thing frat boys do not shut the fuck up about when they go to the gym.  But what is it?  In short, it is a nutrient that provides Calories, and is the building block of a fuckton of stuff going on inside your cells.  Everything from things that help make energy, to growth and repair of your body, protein got it going on.  Normal people only need a select few grams of protein in their diet daily.  The formula goes 0.8 grams per kilogram of weight.  Or, for my American readers who are unfamiliar with metrics, 0.8 grams per 2.2 pounds of body weight.  For skinny motherfuckers like me (a whole whopping 148 pounds) my daily need is 0.8 grams * (148/2.2).  Which, because math sucks so I will save you from it, I only need about 54 grams of protein a day.  Which is only about 215 Calories.  Since I live in America, home of fast food burgers and excess consumption, reaching that amount is not a struggle.  Most people also do not need to supplement protein (as in adding powder to their work-out smoothies) because of this.  Those who do need more protein can find all they need in other protein rich foods.

One problem with protein as a whole, be it in powder or diet form, is when enough of it gets metabolized as energy.  When the body uses proteins in place of carbs, it produces a toxic byproduct.  Fortunately, the body is not as dumb as you’d think, and it makes it into a less-toxic thing to get flushed out by the body.  However, high volumes of this compound can really tax the kidneys, and can actually make your blood more acidic.  So that joke about not eating carbs is dumb, because all that is happening is a health problem.  In fact, carbs are beneficial for those wanting to work out, because it a) provides muscles with energy to work out, and b) carbs help your cells intake the parts of protein that can be reused.  Protein powder actually comes with some carbs in it for this reason.

Long story short, if you eat a balanced and healthy diet, and work out, chances are protein supplementation is not needed.  Also, just drinking protein powder will not make you strong overnight.

So, what do you think?  Do you use protein powder?  Does it make you feel more swole after drinking it?

Congratulations to the Class of 2016!!

I want to congratulate the Class of 2016 for graduating this year!  My sister is graduating from high school, and several people I have worked with in the past are graduating from university.  Good job on the hard work that has been put in over the past few years.  The blood, sweat and tears will (hopefully) be worth it !

(image from geralt on pixabay.com)