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You are what you eat

A look at the top 10 super foods

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In deciding on this list of super foods, I turned to sources such as Dr. Nicholas Perricone who has written several books on weight loss and aging and the role nutrition and super foods play in maintaining excellent health. I also referred to articles in the Environmental Nutrition Newsletter, the Center for Science in the Public Interest Nutrition Action Newsletter and online sources.

The 10 foods I have chosen are from those lists but also based on some of my favorites and on the totality of their beneficial vitamins and nutrients and in their disease-fighting qualities. I chose foods that are rich in antioxidants, possess multiple disease-fighting qualities, contain fiber or essential fatty acids, regulate blood sugar and cholesterol, help prevent obesity, slow the aging process and boost mood.

Use this list as a guideline and regularly seek out other nutrient-rich foods.

ACAI BERRIES

Acai berries are indigenous and imported from South and Central America. These berries are only available frozen or processed in drinks. They are loaded with age- and disease-fighting antioxidants and contain 10 times more antioxidants than red grapes. Acai berries are also loaded with fiber that aids in digestion and cardiovascular health.

ALLIUM FAMILY

Alliums lower cholesterol and high blood pressure, helping to prevent atherosclerosis and diabetic heart disease, and reduce the risk of heart attack and stroke. They also contain multiple cancer-fighting flavanoids, support gastrointestinal health and increase bone density.

BEANS AND LEGUMES

Loaded with protein and potassium, beans are a good substitute for vegetarians and are low in fat. Beans help reduce the risk of stroke and high blood pressure and heart disease and are filling, assisting in weight control. Choose dried or fresh beans over canned to avoid the excess sodium.

CHILI PEPPERS

From obesity to diabetes and beyond, chilies are a super food because they provide numerous health benefits. Chilies are a natural decongestant and are a powerful cancer-fighting compound. Aside from being tasty flavor enhancers, chili consumption increases circulation, provides pain relief and aids in digestion.

EGGS

There are many health benefits to eggs. One egg contains six grams of high-quality protein and all nine essential amino acids. Eggs also help prevent blood clots, stroke and heart attack and stimulate brain function. Eggs are beneficial to the eyes, and the only food that contains naturally occurring vitamin D and may help prevent breast cancer.

GREENS

Go green whenever possible. Green vegetables are the most nutritious of all vegetables. Greens are loaded with disease fighting nutrients that help with cholesterol, blood pressure and cancer prevention. Greens are high in fiber, low fat and reduce the risk of heart disease and stroke.

GREEN TEA

The health benefits of green tea are vast and have been studied extensively. Green tea has been purported to stave off heart disease, stroke, cancer, diabetes and obesity. Green tea is also known to lower cholesterol, blood pressure and dementia and is packed with antioxidants.

NUTS

Nuts pack a powerful nutritional punch high in fiber and protein and include monounsaturated and polyunsaturated fats. Nuts lower bad cholesterol and reduce the risk of coronary heart disease and type II diabetes.

SALMON

Salmon is high in essential omega-3 fatty acids. Consuming salmon regularly helps lower the risk of heart disease and helps lower triglycerides, which are linked to cardiac diseases while boosting HDL cholesterol, the good cholesterol. Eating omega-3 rich foods such as salmon also helps to prevent high blood pressure, aids in the prevention of strokes and increases cognitive brain function.

YOGURT

The combination of regular yogurt and Greek yogurt is the best case scenario. Each type of yogurt contains the healthy “probiotic” bacteria, beneficial to digestion. Greek yogurt contains twice the amount of protein of regular yogurt and fewer carbohydrates. By contrast, regular yogurt has fewer calories and more vitamin C, generally because of the fruit content. Both forms of yogurt are great sources of calcium and help with bone density.

Incorporate these foods into your eating plan along with regular exercise, and enough sleep and you will look, feel and perform better than ever. Eat well and be well!

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NEW YEAR NEW YOU 2020: Local VIDA master trainer on trends, tips and technology at the gym

Get good technique down first; you can always add weight later

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Fitness experts say the best results from a new program start to appear 12-16 weeks into so tenacity is important. (Photo courtesy Beth Caldwell/VIDA Fitness)

Jesse Johnson makes his living working as a master trainer at VIDA Fitness (U Street location) but he agreed to share some of his tips and advice with us for free.

The U Street location is one of five of the gay-owned chain’s D.C. locations. A sixth is slated to open this spring in Ballston (Arlington, Va.). Johnson is 33, gay and left a career in corporate staffing to join the VIDA team in 2011. He averages between 50-60 clients in mostly 30-minute sessions per week. Find out more at vidafitness.com. Free introductory classes are available this month. The offerings are listed at vidafitness.com/uniqueclasses. 

Johnson’s comments have been slightly edited for length.

WASHINGTON BLADE: How much does the coaching you give your clients vary from year to year as new studies and findings are made available? And how do you know if something is just another fitness fad vs. something we should really heed?

JESSE JOHNSON: There are always going to be fitness trends, that’s a given. However  before we alter what we tell our clients, we look to peer-reviewed literature. One or two studies doesn’t give much evidence — that’s not enough proof. We definitely pay attention to what is trending and we try to stay as current as possible, but we don’t incorporate it until it’s been through a more rigorous review process.

BLADE: What trends have you seen of late?

JOHNSON: In the collective big picture, there’s been a big uptick in group training. The term that’s thrown around is fitness cocktails where somebody may do a couple classes back to back, some cardio, maybe some core body work, different muscle groups — there’s been an uptick in that. And also more of what we call functional training. People want to be pain free and strong. Sure, there’s always the aesthetic benefit of lifting weights, but what people really want is to be functionally strong into their 40s, 50s, 60s and 70s.

BLADE: Anything else?

JOHNSON: I think workouts are becoming more mindful as people use technology — apps and wearable tech to be more aware of what they’re doing. From a metric-tracking standpoint, it’s easy now to tell your heart rate, number of calories burned, number of steps taken in the course of a day with Fitbit, Myzone, the Apple watch, to the apps themselves like the Peloton apps are pretty innovative and help people be more aware of what they’re doing, how frequently. There’s more mindfulness in working out. Also people see going to the gym as more of a club or social space among millennials and Gen Z. They work out with friends, it’s seen as more social, not punishment after a weekend of drinking. 

BLADE: How much does the industry really change? For instance, would you say there’s anything significantly different you’re telling your clients today vs. what you might have said when you started at VIDA nine years ago?

JOHNSON: Well, knowledge has increased dramatically and a lot of it is due to the fact that this industry didn’t even exist 40-50 years ago. People didn’t have the same needs then they do now. But a lot of the basic fundamentals are the same — keep moving, stay active, eat purposeful and do things you enjoy doing. If you enjoy doing it, it’s easier to make it a habit. I’d say we take more the sniper approach today vs. the machine gun approach. We target more instead of just spraying a bunch of bullets hoping something hits.

BLADE: So often with nutrition it seems you’ll hear one thing, then five years later the exact opposite is what experts are saying: don’t eat eggs, no eggs are good. Stuff like that. Does fitness advice change that drastically as well?

JOHNSON: Not as much. A lot of it has to do with whether people are already moving or not. We don’t take them right out of the gate to a high level of intensity. We let them work up to it. But no, I can’t think of any particular exercise we were advising a few years ago we’re saying, “No, don’t do that one anymore” or anything like that.

BLADE: What do you do if you see people working out on their own using improper technique? Can you really hurt yourself with bad form, like lifting with your back and that kind of thing?

JOHNSON: Well we try to be as polite as possible. We’ll only approach someone if we thinkg they’re about to injure themselves. But knock on wood, I haven’t seen very many injuries at VIDA and I like to credit that to the large staff of personal trainers we have on the floor. There is an inherent risk to working out — you can hurt yourself, but it doesn’t happen very often.

BLADE: Is it better to stay at a weight level at which you can maintain excellent form or push yourself out of your comfort zone with heavier weight even if your form suffers a little? 

JOHNSON: Numerous studies have found if you take a lighter weight and do more reps but push yourself to your failure threshold vs. doing fewer reps of a heavier weight to failure, the outcome is the same. And there’s a higher risk of injury with heavier weights. We like to focus on form and technique before we progress, especially if somebody is just joining the gym and they may not know much about resistance training. You can always add weight later. 

BLADE: How many of the New Years resolution folks really stick with it? Do you see many of those same faces by March or April? 

JOHNSON: Almost all my new clients stay with me for months, sometimes years. However statistically within the industry, the number is very low. The honeymoon period on average is about six weeks and it’s a shame because often you see your best results 12-16 weeks into a program. You’ll see more immediate results sooner but that’s when it starts to get really spectacular.

BLADE: How bad are the wait times for machines at VIDA? Is it pretty crazy at peak time? 

JOHNSON: I’m not gonna lie, the gym is very busy and there are peak times. But the U Street location is more residential and we have between 50,000-60,000 square feet of space so there’s not a lot of wait time for many of the machines. And people tend to be pretty aware. They’ll let you work in with them.

BLADE: How gay is it?

JOHNSON: I’d say 50-60 percent of our clientele is gay.

BLADE: Some lesbians and trans folks as well?

JOHNSON: There are lesbians. I don’t personally have any trans clients but we have 30 trainers on staff so there may be some but yeah, it’s mostly gay men. Obviously everybody is welcome. 

BLADE: Has that ebbed or flowed much over your years there?

JOHNSON: No, D.C. is a pretty good city to be a gay person in. I haven’t seen any major change. 

Jesse Johnson (Photo courtesy of VIDA)
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Why a personalized diet can help you achieve better results

One size fits all is not the best approach when it comes to eating and fitness

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Research has found that not all diets and bodies work together the same way. (Photo courtesy Rawpixel/iStock via Getty Images Plus)

From custom-designed sneakers to tailor-made sunglasses, the trend of personalization is going head to toe, and for good reason, making its way to the world of weight loss and wellness.

Specifically, researchers have been studying two converging topics in recent years. One is the importance of body type in determining the combination of fats, carbohydrates and protein that will provide the best results for a given individual. The other is the variability of results associated with a single diet — the idea that if two people start the same diet at the same time, their results could be drastically different.

On top of that, consumer research shows that people overwhelmingly prefer personalized experiences. Sixty percent of consumers agree that personalization is essential to weight loss and overall wellness.

Here’s what to know about why personalized diets are becoming so popular and how to find the right diet for you:

The importance of body type

The places your body stores excess fat may be the single greatest predictor of health outcomes. This is the concept behind Nutrisystem’s assessment of the four most common body types: “Apple,” “Pear,” “Hourglass” and “Rectangle.”

“We’re going a bit old school here, because these categories have stood the test of time for a reason. They provide crucial information on how you respond to food intake and can help you to adjust what you eat based on your goals,” says Courtney McCormick, corporate dietitian at Nutrisystem. 

Body type can also influence how macronutrients like fat, protein and carbs are processed. To fulfill your individual needs, first determine your body type, food preferences and goals, then look for a weight loss plan that takes these important factors into consideration, such as Nutrisystem.

One size does not fit all

The DIETFITS study, a large, randomized research study comparing low-fat versus low-carb dietary patterns found no difference in weight loss between them. But drilling down into the data, one can see great variability. Some dieters gained weight while others lost a lot. But it’s not always about weight outcomes, as recent research has shown that factors such as body shape may play a bigger role in the determinants of health risks than body weight alone.

For instance, a woman who is apple-shaped tends to carry her extra weight in the mid-section. She would see best results on a lower-glycemic nutrition plan that is lower in refined carbs and higher in healthy fats and protein.

“Research shows that one size does not fit all when it comes to weight loss and disease prevention,” McCormick says. “That’s why we’ve created a unique, personalized approach that’s easy to follow and designed to help participants lose weight and get healthy.”

For more insights on how to personalize your diet and maximize results, visit leaf.nutrisystem.com.

While it’s no secret that achieving one’s weight loss goals is challenging, personalizing your plan can help make things easier, ultimately providing you a greater chance of success.

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Al Roker blasts Jillian Michaels for criticizing Keto diet

The fitness trainer says the ‘personal attacks’ were ‘bizarre’

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Jillian Michaels, gay news, Washington Blade
Jillian Michaels, gay news, Washington Blade
Jillian Michaels (Photo by Don Flood; courtesy True PR)

Jillian Michaels revealed she “hates” the increasingly popular Keto diet but “Today” show weatherman Al Roker slammed the fitness trainer for dissing the high-fat, low-carb diet.

Speaking with Prevention, Michaels says she doesn’t like the diet because “There’s no calorie restriction;” “You may miss out on important nutrients;” and “It could shave years off your life.”

In response, Roker, who is a fan of the diet, called out Michaels for her aggressive reputation as a fitness trainer on “The Biggest Loser” on Twitter.

“So @JillianMichaels says #Keto is a bad idea. This from a woman who promoted on camera bullying , deprivation, manipulation and more weekly in the name of weight loss. Now those sound like bad ideas,” Roker tweeted.

Roker further defended the Keto diet, which he says he has been on since Sept. 1, on “The Today Show.”

“My point is, what works for you, works for you,” Roker explains. “There’s science on both sides that says it’s not a great idea and science that says it is a good idea.”

Michaels responded by posting a video on Twitter saying she didn’t appreciate Roker’s “personal attacks”

“It’s bizarre, it’s unnecessary, it’s beneath both of us,” Michaels said. “Read my book, ‘The 6 Keys.’ I’ve extensively researched everything in that, and nutrition is about way more than weight loss.”

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