Jillian's "Go Green" Enchilada Pie!

Jillian's GO GREEN Enchilada Pie
So this is a recipe for an 8x8" pan, but this time I doubled it to send the rest to work for my husband and the guys at our shop. If you are making more, you really only need to double to tortillas and enchilada sauce, maybe a little more cheese. Everything else (including meat) is the same, because the layers fill up very quickly with the raw spinach and other fillings.

Ingredients:

-1.5 lbs of ground turkey or shredded chicken [boil, cool, shred, season]*
     *To save time, you can buy a pre-cooked whole chicken and cut it up! (That's what I've been doing recently*
-1C chopped onion
-1 clove garlic (minced)
-6 corn tortillas (more for larger pan)
-Raw Spinach (about 2 cups) (more for larger pan)
-1 (4 oz) can of chopped or whole olives (I used a larger can of whole, because they were on sale)
-1 small can of corn (whole kernel, drained)
-1 can Black Beans, drained (only using half for 8x8" dish, so you may want to cook the rest for the side)
-1 small can of green 'Ortega' chopped chiles
-11 oz green Enchilada Sauce (I use medium by 'Las Palmas')
-2C 'Mexican blend' shredded cheese (more or less based on preference) (a little more for larger pan)
-Salt and Pepper

*I try to go organic on most of the items, but it's not necessary, and it will all depend on what's on sale and what your budget is!

So, I know that seems like a lot, but most of it is ready to go, you just have to open a can for half the ingredients.

Steps: 

1. Brown meat with onion & garlic (or boil and shred chicken breast)- if you use the chicken or pre-cooked chicken from the deli, just sauté it for a few minutes with the onion and garlic. Season with salt & pepper, or other spices (i.e., Mrs. Dash if you have high blood pressure)
2. Heat the sauce in a saucepan until warm
3. Cut the tortillas in halves (again, if you're making a larger portion, you'll need more and can use whole tortillas in the middle after outlining the pan in the halves)
4. Baste a little olive or vegetable oil in the baking dish (so nothing sticks)
5. Dip the tortilla halves in the sauce and layer on bottom of baking pan (straight edges toward the side of baking dish)
6. Add half the spinach, half the corn, 1/3 can black beans, and half the green chiles, 1/2 the meat, 1/3 of the cheese and olives (drizzle 1/3 of the sauce over that layer)
8. Repeat this for one more layer, starting with the dipped tortillas (again, be a judge on how much filling to add, depending on whether you are using an 8x8" pan or larger, may be less)
9. After your last layer, dip the rest of the tortilla halves in sauce and put on top, top with remaining cheese and olives, and whatever sauce you have leftover can be poured on top.
10. Cover and bake at 350* for 25-30 minutes, if using larger pan, make for about 40 minutes, cool and enjoy!

Can serve with rice, beans, or eat by itself, since it technically contains all of the food groups :)

I came up with this recipe on my own after adjusting an old Enchilada pie recipe form my mom and some amazing spinach Enchiladas I had at a restaurant in Nevada.

If you have any suggestions or try anything different, feel free to add in the comments section below! Don't forget to "like" Living Healthy with Jillian on Facebook and share!

ENJOY!

RECIPE: Herb-marinated Steak with Spaghetti Squash and Vegetables

Good morning everyone! So I get quite a few messages every week about posting some of the corresponding recipes with pictures I take of the food I prepare! Unfortunately, about 90% of the recipes I make are usually thrown together with ingredients I have (I love throwing everything in pasta that's about to go bad in the fridge haha) or that look good, and I never really measure anything. BUT, for you guys, I will try to pay closer attention and every week post one healthy, simple and/or affordable recipe that you guys can make at home! So, my husband cannot do without some type of meat at dinner. I don't eat red meat, but I definitely have to cook it a couple times a week. In terms of health, red meat should be consumed less frequently, but once or twice a week as a treat (if you enjoy it), won't hurt! Keep in mind: if you don't eat meat, just the spaghetti squash recipe works. So here's the ingredient lists and recipe instructions for each part.

Herb-marinated Steak: (OPTIONAL)
1-1 1/2 lbs meat of your choice: I usually use top sirloin, New York Steak or Rib Eye (it all depends on what's on sale)
2 tsp- Rosemary
2 tsp- Black pepper
3 Tbsp- Reduced-sodium soy sauce
2 Tbsp- Olive Oil
2 Tbsp- Balsamic Vinegar
5 cloves of Garlic, minced
Salt  (to taste)

Instructions: (start about 15 minutes prior to completion of meal)
-Combine all ingredients and marinate meat for at least* 2-3 hours.
-Put meat in broiler for 4-5 minutes on each side
-Slice thin and put over spaghetti squash

*The longer the better, sometimes mine will marinate 8-10 hours, I prepare it before I leave in the morning.

Spaghetti Squash with vegetables:
1 Large Spaghetti Squash
3 cups- baby Kale (I'm sure regular Kale would taste just as good, if not better, but again, I go with the deals!)
1 handful- Fresh basil
3 vine-ripe tomates- Chopped, remove seeds (you could also use a can of diced tomatoes to save time)
3 Tbsp- Olive Oil
3 garlic cloves, minced
Juice of 1/2 lemon
1/3 cup- Parmesan Cheese
Salt, pepper (to taste)
2 Tbsp butter (I use Country Crock to reduce cholesterol and Saturated Fat for my husband)

Instructions (Spaghetti Squash itself):
-Preheat Oven to 375. Cut Spaghetti squash in half (length-wise), put it seed side down in a baking dish and fill 1/2" with water.
-Cook for 45 minutes
-CAREFULLY, turn over the spaghetti squash (it will be VERY HOT), so the seed-side is up, cover with foil, and cook another 10-15 minutes.
-Remove from oven and let cool for about 10 minutes
-Scrape out center, seed-containing portion
-Use a fork to scrape the squash, and viola! Spaghetti!

Instructions (Sauce):
-Saute 2 Tbsp of the olive oil & the butter in a large skillet
-Add the baby kale and sauté until tender
-Add basil and tomato, sauté until thoroughly heated
-Add spaghetti Squash, drizzle last Tbsp of olive oil on top
- Thoroughly stir all ingredients together
- Salt & pepper to taste, add juice of 1/2 lemon, and sprinkle with cheese (let it melt)

Serve spaghetti squash, topped with meat of your choice, or plain! Enjoy!

I also cooked some Italian squash on the side, but that is just sauteing with a tiny bit of olive oil, garlic salt, and paprika. :)

I'm not the best 'recipe-writer', but hopefully you will find this delicious and healthy recipe of mine a great way to get all the flavor without the guilt!

Avoiding Diabetes- Do Carbohydrates and Sugar play a role?

AVOIDING DIABETES- DO CARBS AND SUGAR PLAY A ROLE?

Thank you to fan Cathey R. for posting a question on how to avoid diabetes and more information on carbohydrates on Living Healthy with Jillian! There are a lot of common misconceptions when it comes to diabetes and carbohydrates (two of my favorite topics), and Cathey, you are not alone in your concern! Type to diabetes, also known as adult-onset diabetes is becoming more and more common and increasing at an alarming rate. Why? Too much sugar? High fructose corn syrup in food? Too many carbs? All of these sound like they could be the cause, but believe it or not, none of these are, although indirectly they can all contribute. 

First of all, for the record, nobody is exempt from diabetes. It can happen to anyone, any shape, any size, any age, any gender. Diabetes does NOT discriminate. With that being said, the majority of type 2 diabetes occurs in overweight/obese individuals. Genetics, lifestyle, and luck all play a role, but right now, we are going to focus on obesity with diabetes. Diabetes generally occurs because the pancreas cannot secrete enough insulin for the amount of sugar that is in the body. Insulin is needed to move the sugar you consume to the cells in your body to break down into energy to do it's job! That's where I'm ending with my 'lecture' on diabetes. Now, for the real discussion, does eating too much sugar CAUSE diabetes? No. Well, not directly. Eating foods high in sugar, naturally mean their higher in calories, which naturally means you will likely gain weight. Once you gain this weight it gets more and more difficult for your body to produce enough insulin for the excess weight an viola! Diabetes! (That is a very brief summary as to not get too scientific, I want to keep your attention and all).

When I was little, my grandma used to threaten that I would get diabetes because I ate so much junk food and LOVEDDDDD my sweets. My mom (who has been in the medical field for 40 years now) would always say "diabetes is NOT caused by too much sugar".  Now, as someone who is in school to be a registered dietitian, I can fully grasp this and explain, rationally, logically, and scientifically to my grandmother why consuming sugar itself does not cause diabetes. Everyone needs sugar, and sugar comes from..........you guys know this, how long have you been with me? CARBOHYDRATES!! So now that you know sugar is only an indirect cause of diabetes, that means carbohydrates do not cause diabetes. Carbohydrates are a vitally essential part to human life. Without carbohydrates our bodies AND our brains cannot work, but there is such a thing as too much of a good thing. Many carbohydrate-rich foods (excluding fruits and other low-calorie foods), are also high in calories, which is why too many carbs can cause you to gain weight, but it is indirect. You can eat more carbs if they come from healthier sources like fruits and veggies, of course. 

How many carbs should you eat? Well, everybody is different, of course! But the AND (Academy of Nutrition and Dietetics) recommends and the AMDR (Acceptable Macronutrient Distribution Range) has been set that anywhere between 45-65% of your daily calories come from carbohydrates. SO whatever YOUR specific calorie needs are, which you can figure out doing some calculations, or we can estimate an average female is about 2000 calories (to keep the math easy), so that would be 900-1300 of your calories should come from carbohydrate. Well how do you figure that out? As a standard, 1 gram of carbohydrate = 4 calories. So, dividing those numbers by 4 you will get the number of grams of carbohydrate that would be appropriate for your diet (keep in mind this is for someone who eats a 2000 calorie diet a day, every diet will vary, and some individuals, like vegetarians, will even consume up to 75% of their diet through carbs). CARBS DO NOT MAKE YOU FAT! CALORIES DO! So, for this situation, you would consume about 225-325 grams of carbohydrate a day to be within a healthy, acceptable range. 

EVERY PERSON, regardless of activity level needs a MINIMUM of 130g carbohydrate a day JUST and ONLY to promote adequate brain function, this doesn't even include the work your body does at a cellular level or for your daily energy. Now go eat some carbohydrates, guilt-free, and enjoy! <3

Although your body would prefer getting in more 'good' carbs than 'bad' carbs, so choose good carbs like whole grains, fruits and veggies, versus donuts and chocolate. I may send the wrong message if I didn't get that out there :) In general, eating a well-balanced diet that includes protein, carbohydrates, fats, and plenty of fruits and veggies will keep you satisfied, protein and fiber keep you full, and eating 3 meals a day with small snacks in between with keep you satisfied, your metabolism revved, and your mind and body ready to go!

Phytochemicals! Their fight against Cancer & Heart Disease!

PHYTOCHEMICALS- CANCER FIGHTING AND HEART HEALTHY FOODS

What are phytochemicals? They are non-nutrient compounds found in plan-derived foods that have biological activity in the body. So for the normal person this doesn't exactly answer your questions, does it? Research on phytochemicals is expanding daily, and although we may have many questions, we can only begin to answer them as research is continuously emerging. 

Tens of thousands of phytochemicals exist, but only few have been researched, and only a portion of these will be mentioned in this blog- - enough to illustrate their wide variety of food sources and roles in supporting health.

Many plant-based foods are showing positive health benefits, besides their actual nutrients, and their increasing popularity on the prevention of things like cancer and heart disease. For years, people have been using foods to maintain health and prevent disease, but these foods have finally been given a name,  functional foods. Today I will be spreading awareness on some of these functional foods, the phytochemicals they contain, and their roles in disease prevention. 

In foods, phytochemicals impart tastes, aromas, colors, and other characteristics. They are what give tomatoes their dark red color, hot peppers their burning sensation, and onions their ability to make you tear up. Phytochemicals can have "profound physiological effects --acting as antioxidants, mimicking hormones, stimulating enzymes, interfering with DNA replication, destroying bacteria, and binding physically to cell walls." But did you know these health-promoting and beneficial plant foods may also have adverse effects when consumed in excess? This is why someone who lives on fruits and veggies alone may not be the ideal picture of health after all, because too much of a good thing is not always good, and our bodies are designed for variety, ALL food groups are necessary.

DEFENDING AGAINST CANCER:
Various phytochemical-containing foods have been researched and much of the research we have shows a significant role in the protection of cancer by protecting DNA from damage and protecting the body from free-radical damage (which is what is primarily responsible in the cause of most cancers). Soybeans and products made from them correlate with low rates of breast and prostrate cancers.            *(There is a common misconception and soy products CAUSE cancer, but the amount needed to cause tumors in rat was the equivalent of a human having to consume about 10 gallons of soy milk a day). Although, soy products should not be consumed in excess for anyone, but for those with cancer, too much soy can be a bad thing*. So back to the foods...soybeans, as well as other legumes, whole grains, flaxseeds, fruits and vegetables are rich sources of an array of phytochemicals, among them the phytoestrogens. They have antioxidant effects that appear to slow the growth of some cancers, however, as I said before, the use of phytoestrogen supplements (and large quantities) is not advised, because they may cause growth of estrogen-dependent cancers, like breast cancer. Soy foods, as most foods, are proven to be most effective when consumed in moderation throughout life. The role of soy foods in those that have survived breast cancer are not as well known and the American Cancer Society says "Breast cancer survivors should consume only moderate amounts of soy foods as part of a healthy plant-based diet and should not intentionally ingest very high levels of soy products". 

DEFENDING AGAINST HEART DISEASE:
It might seem like common sense that a diet based primarily on unprocessed foods is best when it comes to cardiovascular health, but do you know why? Not only is a more natural, plant-based, unprocessed diet lower in saturated fats, which are HUGE when it comes to cardiovascular health, but it is likely because of the abundance of nutrients, fibers, and phytochemicals known as the FLAVANOIDS. Flavanoids are a large group of phytochemicals known for their health benefits and are found in whole grains, soy, legumes, fruits, herbs, spices, teas, CHOCOLATE (looks like I get plenty of flavanoids ;] ), nuts, olive oil, and red wines. Flavanoids are powerful antioxidants that may help to protect LDL cholesterol against oxidation, minimize inflammation, reduce blood platelet stickiness, thereby slowing the progression of atherosclerosis and reducing the chance of blood clots. 
Fruits and veggies are also rich in LUTEIN, which is a carotenoid and is associate with lower risk of heart disease. 

Although there are so many fruits and vegetables that contain tons of phytochemicals, research is just emerging in this area. The wisest choice is to eat your 5 a day (3 servings of vegetables and 2 servings of fruit) and make these fruit and vegetable choices a wide array of colors and types. You'll feel a difference, and I guarantee your body will too!

Sources:
1. Rolves, Pinna, Whitney. 2010. "Understanding Normal and Clinical Nutrition"
2. American Cancer Society

Today's Rant: I HATE DIET ADS, SUPPLEMENTS, & LIES!

  TIME TO GET THIS OFF MY CHEST [again..]

  I'm sorry, but when you see a commercial (and in my profession in REAL LIFE), people say they've tried 'EVERYTHING' to lose weight and it's 'IMPOSSIBLE', I want rip my hair out! Unless you're paying me to train you and tell you the real of weight loss, I have to keep my mouth shut to avoid offending people and stepping on toes..And if you know me, you know I HATE biting my tongue (even I have to have manners :] ).

 "Everything" probably includes every type of diet product, pill, cleanse, and other CRAP on the planet, but have you really given dedication to having a healthy diet and incorporating exercise (A WEEK OR TWO DOES NOT COUNT)! Even if a diet product works for a short period of time, the chance that it will last without proper diet and exercise is slim. Also, if you read the small print on most diet supplements and products out there, you'll see that there is an asterisk *[with diet and exercise.] Why not give eating right and exercise a chance without putting potentially harmful and toxic chemicals into your body. 

  I love how Oprah has even brought up that if a 'Miracle Product' DID work, that she of all people could afford it, but nothing other than sticking to eating healthier foods and exercising is truly effective in breaking the barrier. People notice a HUGE difference with just small changes, it doesn't have to be 'all or nothing', you don't have to give up because you slipped up and gave into a craving or compulsion a few times. Start including more fruits and veggies before cutting out more of the snack foods, limit the number of times you allow yourself to eat outside the home every week, start taking stairs and walking for 15 minutes on your lunch break! So many tiny lifestyle changes will truly put you and your body on a mission to a healthier YOU.

Pick your self up, dust it off, and take control of your body!

**Photo taken from http://www.cbsnews.com/8301-504763_162-20010693-10391704.html

Bridging with Jillian!

Happy Tuesday everyone!

I am so excited about starting up my blog again! (Thanks to a little motivation from my friend Dennisse). I am planning on doing a once weekly blog on nutrition and/or fitness every Friday! But, I will also be posting intermittently on here various exercises, some healthy, quick, and budget-friendly recipes, and exciting news in the world of nutrition and fitness!

Today's exercise is BRIDGING!

Bridging is a great and quick workout that will efficiently work your booty, as well as sculpt your core if the proper muscles are engaged. 

*Don't forget: With ALL pilates and non-pilates exercises, you should be holding in your belly tight, and squeezing your glutes (booty). 

Beginning:
Step 1: Start in a supine position on your back with your knees bent and feet flat on the floor.
Step 2: As you inhale, bring your arms up over your head
Step 3: As you SLOWLY exhale, slowly bring your arms down to your sides while simultaneously lifting your pelvis off the ground.
Step 4: Hold the bridging position (with your abs and booty held tight) for 60 seconds.
Step 5. Inhale and very slowly return to your starting position with allowing only one vertebra to come back on the the floor/mat at a time.
Step 6: Repeat up to 5 times.

Advanced:
When you get to step 4 in the beginning version, you are going to hold your glutes in tight like you have a quarter in there, and are going to lift one leg at a time up to the level of the alternating knee. You will hold this pose for 15-20 seconds, and repeat with the alternate leg, repeating both legs 2-3x depending on your comfort level. 

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For All the Ladies: Working Out & Best Foods while on your Menstrual Cycle!

Per request, I have been asked what the best foods/ exercises are best  while on your period. (Sorry guys, this one's not for you!).


  First off, unless you are anemic, there is no reason to skip workouts while on that time of the month. It's proven that staying active through that 2-7 days will help shorten your period, lessen the uncomfortable effects of bloating, cramps, etc., and that is a good thing! When I'm very active mine only lasts 2 days, which is a miracle in itself! Now when it comes to food while working out during your menstrual cycle, the same applies for regular activity. Carbohydrates a couple hours before a workout, and protein along with carbs within an hour after a workout. Lean proteins such as chicken breast and turkey can provide iron to make up for the iron stores you lose during this time of the month, not to mention aid in the repairs of any damaged tissues that may or may not have occurred during a workout.


  However, there are certain foods you can eat while ON your period (non-exercise related) that can improve those nasty symptoms that we all know and hate. If you're on birth control pills, usually those symptoms will be less than someone who is not on the pill. But whether you are or not, here are some foods that can be beneficial while on your period:


High-fiber foods: Whether it be fiber bars, cereal, or more natural sources such as broccoli, beans and peas, all are good sources of fiber. Why would fiber help during your period? Although this may sound gross, high fiber-foods create bulkier stools which will contain a higher water content so that extra bloat won't exist, or be very minimal. I know that's probably everybody's worst symptom, not being able to button up those skinny jeans for a few days!


Foods high in B-vitamins: Foods high in B-vitamins such as legumes, can aid in energy (to help carry out with your workouts), decrease the fatigue, and menstrual cramps.


Dark greens: Things like Spinach, collard greens, and other leafy greens that are high in calcium, magnesium, and potassium lead to the decrease in the body's ability to spasm, preventing excessive cramps. These minerals may also decrease mood swings and help with stress levels.


Foods rich in Vitamin K: Vitamin K assists in blood coagulation, so if you increase dark green veggies or other foods rich in Vitamin K, you will bleed less and be a lot more comfortable.


Water: Although it may seem contradicting to drink a lot of water because of fluid retention, it will in-fact not only keep you hydrated, but help flush out your system of the excess fluid (along with the fiber rule).


Electrolyte-Enhanced drinks: Thinks like gatorade, smart water, Zico coconut water (my new obsession!) are all rich in these vitamins, minerals, and electrolytes that will reduce your miserable symptoms.


Omega 3-Fatty acids: Including olive oil and nuts that are rich with your Omega 3s can also reduce muscle spasms and reduce cramping as well.


Magical Period Fruit? PINEAPPLE! Why? Because it is high in Manganese. A study shows that women that do not include a diet rich in Manganese can have up to a 50% heavier menstrual flow than women that do. Pineapple also contains high levels of bromelain, an enzyme thought to help relax muscles and therefore prevent menstrual cramping.

Hope this information can be useful to all the women out there! Please feel free to ask questions or leave feedback!

Sources: http://www.livestrong.com 

hCG Diet- What is it and Why is it SO DANGEROUS?

I apologize for not blogging anymore, but 17 units in school, wedding planning, and getting ready to start the dietetics program is overwhelming!
I had a request for a topic on the hCG diet, so here goes!
From surgical fixes such as lap band and gastric bypass to crazy "quick weight loss" diets, these methods have always been something I'm opposed to. Fad-diets such as Atkins (low-carb, high protein), low-fat, no sugar, gluten-free, they make me want to scream! The most recent fad-diet that is gaining a lot of attention is called the "hCG diet", and it makes me sick to my stomach. It should be called the "voluntarily anorexic" diet, and that's putting it nicely. Featured on Doctor Oz, the hCG diet is slowly, but surely being exposed for what it really is, DANGEROUS.
So you may be asking, what exactly does this "diet" entail? What is HCG? Why is it so bad? Well that's why I'm here, everyone, to answer your questions and concerns regarding this ridiculous fad. 
First of all, hCG is a hormone, scientifically defined as Human Chorionic Gonadotropin.
It is a natural accruing protein hormone that develops in the placenta during the first trimester of pregnancy shortly after conception. There is the old way of using it in injection form, and today an oral form also exists. 
This protein hormone is considered a peptide. Peptides are a class of hormone that are secreted into the blood stream and aide in endocrine function. SO how can a hormone that is the means of measuring pregnancy in women able to assist in weight loss and "curing obesity"? It is the hormone that has been studied to have an effect of jump-starting the hypothalamus and tells your body to breakdown body fat, keep lean muscle, and assist in keeping muscles intact and not depleted while restricting your calories.
People have found great results, meaning super FAST [which by now you know means UNHEALTHY] weight loss. It has NOTHING to do with the hormone itself. It has to do with the fact that the main part of the "diet" is restricting your calories to less than half of which should be consumed in a day at MAXIMUM weight loss of 2lbs/week (1200 calories per day). The guidelines to this diet are to consume between 500-800 calories a day along with taking in this hormone, and viola! You have lost insane amounts of weight! 
FYI: ANYBODY that consumes 500-800 calories a day is going to lose weight, fast. This hormone is not promoting weight-loss, but instead, trying to make such an unhealthy amount of calories consumed LESS detrimental to your body but preventing muscle-wasting, a common symptom of starvation. Just because it supposedly promotes the holding on of lean muscle, doesn't mean it is preventing your organs from failing, your brain activity from declining, and your body from starving itself thin. 
The hormone is also said to lower your Resting Metabolic Rate (RMR), but if your body is literally eating it's own muscle, tissues and organs, what does your RMR really matter anyway?


Bottom line, this is one of the most pathetic fad diets I have seen. It is nothing more than a starvation diet that makes you think you are starving yourself in a healthy way. HCG does not promote healthy weight loss, and eating less than 1200 calories a day for females (1800 for males), can be very detrimental to the primary functions of your body. Claiming to get the extra calories your body needs from abnormal and excess fat from your body is BULL. Although the rounds are usually for only a few weeks at a time, this doesn't excuse it from being extremely unhealthy. And recurring the process on a regular basis can permanently damage your body. It takes time to put weight on, it takes time to take it off. The faster you lose it, the faster it will come back. Be smart about weight loss, don't exceed 2lbs a week, don't eat less than 1200 calories a day, and don't give in to crazy quick fixes! 


Have a Healthy Week!


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PREGNANCY- Healthy Eating during pregnancy, NOT "Eating for Two".

Although I can't say I've been pregnant and gone through the whole "craving" thing, there is a line that shouldn't be crossed during pregnancy. Many women in fact do use being pregnant as an excuse to overeat and over indulge in almost anything and everything, when in fact, you are doing more harm than good to your body. I promise that if you are planning on becoming pregnant or are pregnant now, your post-baby body will thank me if you follow the healthy guidelines to eating right during pregnancy!
There is an extra allowance of calories during each trimester of pregnancy, but empty calories and an entire big mac + fries is NOT the way to go, especially on a regular basis. 
For the extra calories you're allotted (don't worry we'll get to exact numbers soon) during pregnancy, you want to go with foods that are nutrient rich and offer healthy benefits to you AND your developing baby. Calcium is crucial to help with the formation of bones and tissue throughout fetal development. Folic acid is also very important (is in many breads and whole grain foods such as lentils, tortillas, pasta, as well as spinach, etc.), it prevents spina bifida, miscarriages, and birth defects. You can also take a prenatal vitamin to assist in getting your essential vitamins and nutrients while pregnant if you are worried you may not get adequate amounts from your food. Empty calories, refined sugars, high-saturated fatty foods are not the way to go when pregnant. These will pack on way more pounds than necessary when pregnant, without offering nutritional value, and the more weight you gain, the more weight you will need to lose after your little one is born, and it can be a struggle, especially when you don't have a lot of time to work out. The whole "baby fat excuse" isn't valid after 9 months. They say this because it takes 9 months to put it on, it should only take 9 months to get it off. But the harder and longer it will take the more unhealthy food you eat during your pregnancy.
Let's talk about numbers. The expression "well, I'm eating for two" is not a reality, people. If you were eating for two you would be eating close to 4,000 calories a day, and and at that rate you would be putting on about 5lbs a week, and we all know that's nonsense. The average, normal weight, woman doesn't need to change their caloric intake during the first trimester (an extra 100 calories/day is acceptable), and only needs about 300 extra calories a day during the last 6 months of their pregnancy. If you are underweight, overweight or have preexisting health conditions when you become pregnant, you should definitely consult your physician on what an appropriate diet plan would be throughout your pregnancy. 300 calories is really not much when you think about it, 3 oreos and an 8 oz glass of milk is 300 calories. 1 piece of fruit and a slice of toast. A bagel with cream cheese. A nice big salad. NOT a double-double, french fries, and chocolate shake, which totals about 1800 calories in itself. The occasional shake, ice cream, french fries, will not hurt you if in moderation (just as if you were not pregnant), but on a daily basis, needs to be avoided, not only for your health and weight, but for your baby. Scientific research proposes that mothers who eat an unhealthy diet while pregnant, the babies are at a higher risk for long term health problems, such as obesity, diabetes, high cholesterol, etc. One reason gestational diabetes (diabetes of the mother while pregnant) is so high is because the amount of sugar of the unhealthy foods they are consuming can't keep up with the amount of insulin being produced by the body. So many factors, it seems complicated, but it's really not. 
Light exercise can also be maintained during pregnancy, if ok'd by your doctor. Normally women can perform light physical activity, walking, gym, etc., through their second trimester, if they are not a high-risk pregnancy. But your doctor knows what's best for you, but doing NOTHING while pregnant will not only get you out of the notion, but make it more difficult for your body to bounce back after your little one is delivered.
Bottom line, being pregnant is not an excuse to overeat and "eat for two". 300 calories extra per day is acceptable during your second and third trimester and you should try to make these 300 calories nutrient-rich, rather than icky foods that are high in saturated fatty acids, cholesterol, and refined sugars. Include a daily prenatal vitamin (make sure your doctor agrees) to assure that you are getting adequate amounts of folic acid and other vitamins and minerals that are essential to fetal growth and development. Love your body, and your baby. The average, healthy, amount of weight to gain while pregnant if you are normal and healthy-weight woman is between 25-35 pounds. If you are underweight, 27-40 pounds, and if you are overweight 15-25 pounds. Obese women should consult a physician but attempt to not exceed 15 pounds of gestational weight gain. 
Pregnancy is not an excuse to eat whatever, whenever you want. It is about maintaing a healthy lifestyle for you and your baby. The more unnecessary weight you gain during pregnancy, the harder and longer the process to take it off. Some women never do get back to the pre-baby weight, and blame it on children, but if most would have maintained a healthy diet and exercised regularly ( as instructed by a doctor), would have lost the weight in no time at all. Be aware!
<3

Best foods/drinks before, during, & after exercise!! Treat your body right!

There are a ton of myths surrounding the best way to take care of your body before, during, and after exercise. Supplements are not the way to go, and although they make promises of extra fat burn, reduced appetite, increased energy, protein, etc., they are nothing but money-making gimics and scams designed to make YOU, the consumer, pay extra, unecessary money for something your body can get better sources of from the normal food we eat. When it comes to food, we all know that our bodies need a little bit of everything for normal function and activity. Depriving yourself completely of any one substance, such as carbohydrates, fats, protein, & sugar will have negative effects on your body, especially when it comes to energy expenditure, also known as exercise. On the other hand, we know that too much of any of these can also have negative and unhealthy effects on the body as well.
Before exercise: Let's start with the primary source of fuel of your muscles, which as most of you know is carbohydrates. You've probably all heard of "carb loading" which is term that refers to eating large amounts of carbohydrates in the days leading to a marathon or long  competitive event by an athlete. Most people are not doing long endurance-like marathons and do not need excessive amounts of carbohydrates. Too many carbohydrates can also cause gastrointestinal distress, such as bloating, diarrhea, gas, and nausea. Carbohydrates are stored in your muscles as glycogen in the days prior to exercise, which is one reason a POST-exercise meal is so important to not only replace this, but prepare the body for it's next workout.
So when do you eat the carbohydrates? Working out on a full stomach is never a smart idea. Not only will it probably slow you down, it has the potential to make you sick (nausea, vomiting, & cramping). You should let the meal you have before your workout fully digest before you begin your exercise. A meal usually digests in about 4 hours. (Less or more depending on how much you've eaten, and how bulky). If you work out early in the morning, it is a good idea to wake up early to have time for your body to digest it's meal, OR have something small to eat or drink that can be easily digested about a half hour before you're due to hit the gym.
Glucose, which is the primary component of carbohydrates, is the primary energy source. So your before-workout meal that you have a few hours before should consist of easily digestible carbs such as pastas, bread, fruits, and granola bars.
During exercise: The key focus is staying hydrated. But there is such a thing as being too hydrated, which often causes low sodium levels, known as hyponatremia, which CAN be fatal. In an average 30-60 minute workout a normal 16.9oz bottle of water should be sufficient, but if you are thirstier, that is your body telling you it needs more. Even if you don't feel thirst, it is important to maintain adequate fluids. Nothing compares to real water, but drinks such as gatorade, vitamin water, and other electrolyte-enhanced waters can be beneficial during periods of rapid sweat-loss (which can lead to electrolyte imbalance).
After exercise: After your workout, you should eat pretty shortly after.  This is the most important meal of the day for active people. Amino acids (the building blocks of protein-used for making muscles, bone, hormones, etc.) AND carbohydrates are essential post-workout. A good protein is whey protein, but for the average person, we don't have the time or money to make or buy a whey protein shake. Other good sources of protein would be lean chicken, beans, egg whites, fish, soy, & cheese. Protein is essential after workouts because it helps feed and repair any damaged or depleted tissues. The average person should consume about 0.15 to 0.25 g of protein PER pound of body weight. Carbohydrates (and as you can see by reading this, are NOT the devil as seen by many people) are essential not only before your workout, but after. Good and healthy sources of carbohydrates for after your exercise would be brown rice, oatmeal, whole wheat bread or fruit juice. Within two hours of work out, 0.3 to 0.6 grams per pound of body weight of carbohydrate is essential to building adequate glycogen stores for your next workout.
Hope this helps all you active people out there! And if you're not active, start, at least it's an excuse to have some extra carbs! :)


Have a Healthy Day! <3

NO Excuses for being overweight, plain and simple..

Many people might disagree with this post and/or get mad at my view, but I am trying to spread the word on how not only dangerous obesity is, but how it is preventable, almost 95% of the time. In that 5% lie incurable hormone imbalances, medications, and very few diseases that ACTUALLY cause weight gain. If you are in this 5% and have been medically told that it is going to be virtually impossible for you to lose weight with diet and exercise, then this topic isn't for you. For the other 95%, please be aware that by me being blunt, I only want to help and make you aware that you have the potential to live a healthier life.
Often times I get the excuse, and debate (even by people that are NOT overweight), that overweight people have an addiction to food, no different than drugs or alcohol. There ARE eating disorders, such as compulsive over eating and binge eating disorder that are psychological disorders characterized by uncontrollable emotional eating BUT what people don't understand is that even if these people are over eating out of emotional distress (which they SHOULD be seeing a therapist and/or seeking professional psychiatric/medical help to work on the issue) there is still 100% NO EXCUSE on why these people can't exercise. Even if you over-eat emotionally, there is nothing emotionally disturbed about the ability to get off the couch and go for a walk/jog, join a gym/etc. I say this as encouragement, that you are not a hopeless cause, and even if you feel like this, there is hope of a healthier life and light at the end of the tunnel with eating less and expending more energy (exercise). But a majority of overweight people don't have a psychological illness, but a desire to eat crap and not be physically active. I say this so forwardly, because I believe that if somebody who has a weight issue reads this, it may open their eyes to the unhealthy way they are living their lives. As you've seen in my blogs over and over again, there are excuses for days on why people can't eat healthier or can't exercise. These excuses are just that, EXCUSES. The average fast food meal costs between $7-8, whereas a pre-made salad at a fast food chain or grocecy store or subway sandwich averages about $3-5. No excuse there. Next, the "I don't have time to work out". If you just walk or exercise for 30 minutes a day, that is 1/48th of your day. I am a full time student, work part time, have my own business starting on the side, have CHRONIC back pain from a serious injury, and still don't make excuses. We are not talking about getting stick thin, but reaching a healthy weight, within normal BMI (get your BMI here) and reducing/reversing the risks and effects of heart disease, high cholesterol, and type 2 diabetes caused by weight gain. And by the way, no matter what your weight, it is always healthy to exercise at least 30-60 minutes 4-5x a week when healthy enough to do so)
You have no idea how many times I get "well what do you know about being overweight, you've never been fat"...well I do know that if I LET myself eat everything in sight and sit on my butt all day, I would have the potential for being over weight too. My biggest pet peeve is someone who constantly complains over and over again about needing to lose weight or exercise more or eat healthier and never taking a single step to accomplish these goals. You are not alone. There is more hope for you than you can imagine, but just like an alcoholic or drug addict, you have to not only WANT it, you have to be willing to take the steps. The "I'll start tomorrow" doesn't work, and tomorrow will never come. Someone once told me, "you can start your day over at any time". Apply this to food, exercise, and a healthier life. It's officially a New Year. Set goals for yourself, start small, the gradually increase them. From losing weight to eating more fruits and veggies, to exercise you CAN do it, and don't let yourself or anyone else tell you that you can't.


<3 Have a Happy and Healthy New Year!

Gaining weight the healthy way! Here's how!

I have had a request on advice on how to gain weight in a healthy way, and instead of a private reply, I KNOW she's not the only one with this problem, so I decided to make an entire blog topic out of it!
I have been in the position before where I've been told to gain weight. I'm naturally on the thin side, so if I become more active or get stressed and don't eat as much I lose weight fast. Many people have a hypermetabolism and have a similar issue, and for some people it seems virtually IMPOSSIBLE to gain weight, and yes, believe it or not, some people WANT to. If you are overweight, please don't get offended by this blog, my goal is to help people with all types of nutritional problems, from underweight to overweight and beyond. I love sharing my knowledge with people in all positions and encourage you to ask me for requests if you have questions about your own lifestyle, I will always do my best to answer. :)
There are ways besides stuffing your face with pizza and donuts to gain weight in a healthier way that isn't as shocking (and UNHEALTHY) on your body. Just as with weight loss, weight gain is very similar, just reversing the goals. It is never healthier to gain more than 2 pounds a week, just as in it's not healthier to lose more than 2 pounds a week. Same idea. As I've discussed before, 3500 calories= 1lb, and 7,000 calories=2 lbs. So if your goal is weight gain, you need to attempt to add on an additional 500-1000 calories on top of what you usually eat. This will help with the healthy amount of weight gain. Now, although a calorie is a calorie and whether you eat 500 extra calories of spinach or 500 extra calories of chocolate, the weight gain WILL be the same, but increasing one's weight by foods that are high in cholesterol (meat, cheese, dairy, etc.) or refined sugar (candy, baked goods, sodas) is not the way to go. Although people that have a fast metabolism can enjoy these foods a little more liberally, if the attempt is healthy weight gain, you should stick to foods that have significant amounts of protein, carbohydrates, and bulk. Good foods to achieve this would be protein shakes, such as boost, ensure, and others that have a significant amount of calories, but also provide vitamin benefits as well. Ensure has around 250 calories per can, so two a day on top of your normal diet would help you achieve a 1lb/wk weight gain or one a day and an additional 250 calories from another source. (They often use ensure as a supplement in many eating disorder clinics, and with elderly people that have a hard time with their appetite and weight gain). ALSO, protein bars (although I don't believe in them for people that are trying to get "extra protein" for working out, because they are unecessary) also usually have decent amount of calories that can assist with weight gain. Balance bars usually have around 200 calories and also contain the vitamins and minerals that are beneficial. Although protein supplement shakes can get costly, they are probably the easiest way to gain weight in a healthy way. Protein bars are usually a little cheaper (about $1 /bar). You can also include more food in general. Stick to things that are carbohydrate rich, because they usually have more calories. Bagels, rice, couscous, sandwiches, peanut butter, granola bars, NUTS (high in calories and health benefits like omega 3s), trail mix, etc. There are tons of options to incorporate more food into your diet without feeling like you are overly stuffing yourself. Staying active (walking, etc.) is OK, as long as you are making up for these calories, because if you are already thin, any activity will burn more calories that you need to store and often cause weight loss on top of the already fast metabolism. Hope this helps! <3

I also found a website that might be helpful to those of you who want to gain weight :)
http://healthlifeandstuff.com/2010/03/how-to-gain-weight-the-right-way/

Stay healthy!
Keep giving me your questions and suggestions!

Energy Drinks- what's the deal? Good, bad, side-effects?

I'm not going to lie, occasionally I'll have a red bull, but very rarely, because I personally don't care for them, nor do I feel that "burst of energy" that the commercials talk about, and I certainly don't grow wings. From Monster, Rockstar, NOS, Redbull, Sugar-free Redbull, to Full Throttle, and the hundreds more that are out there, how do you know which ones are good, which ones are bad, and which ones really serve their purpose of providing "energy"?

I'm going to talk a little bit about the facts first. Energy drinks are NOT going to kill most people, BUT they certainly aren't good for you either. I personally don't believe that any of them are good for you, but just an opinion based on the research I have done. I think if you have one maybe once a week or a few times a month, you will be fine, but I know some people that slam these things down like there's no tomorrow.

First I will talk about the negative side of these drinks. Number one: they are EXTREMELY high in sugar (minus the sugar-free ones, but we'll get to those later). We all know sugar in moderation is not a big problem, but in excess, which is what these drinks contain (EXCESS REFINED SUGAR), is not only bad for glucose levels in the blood, it contains massive amounts of calories (15 calories per teaspoon), and excessively high amounts of caffein, well over the FDA limit for soda (which is 65 mg per 12oz can). Caffein can cause a jittery feeling, insomnia, panic and anxiety attacks, stomach problems, rise in blood pressure,  and in rare cases CARDIAC ARRHYTHMIAS, which is where the heart can skip a beat and in some cases is difficult to get back on track causing death. If you are an unhealthy individual who has history of blood pressure problems, heart problems, gastric distress or diabetes, you should at no time drink these. Not to mention, there is no doubt that these drinks are bad for the teeth and aging processes of your body. How much sugar  and caffeine are exactly are in these energy drinks? (Keep in mind there are variations in flavors, so I'm giving the basics here)

Monster:   16 oz Monster, there is 54 g Sugar
                 Caffeine: 160 mg
Rockstar:  16oz Rockstar, there is 62g Sugar
                 Caffeine: 160 mg
Nos:         16 oz Nos has 54 g sugar
                 Caffeine: 260 mg
Redbull:   8.46 oz can of Redbull has 27 g Sugar
                 Caffeine: 80 mg
Full Throttle:  16 oz has 58 g sugar
                      Caffeine: 144 mg

You can see all of these well exceed the amount of caffeine considered safe by the FDA. There is no daily recommended daily intake for sugar grams themselves, but there is an allowance of carbohydrates, also known as polysaccharides, which as you know from my previous discussion are complex sugars. The carbohydrates recommended per day, for the average healthy adult (both male and female) and child, is 130g/day. Most people eat much more than than this, which is one reason the obesity rate is so high. 1 teaspoon of sugar is 4.2 grams of sugar, which is about 4 grams of carbohydrate. NO MORE than 25% of your 130 g carbohydrate should come from sugar, which is around 50g. In each of these energy drinks the range of TEASPOONS of sugar is about 7 (red bull)-15 (the others),  let's take the 15g so at 15x4 g/carb = 60, so there you have it, you've already had over the recommended grams of sugar for the day. Along with the negative side effects I listed above, you can see why energy drinks are not a great choice.

Negative effects of Alcohol and Energy Drinks:
There been a lot of controversy on alcoholic energy drinks and mixing regular energy drinks with alcohol. Why the buzz? In a very simple explanation, energy drinks are an upper, very high in caffeine, and alcohol is a downer (hello? passed out?), mixing high doses of the two can potentially put the heart into shock. Redbull and vodka for example: Redbull has 80 mg of caffeine, which will cause a rise in blood pressure and heart rate, when alcohol is added to this, it can send mixed signals to the nervous system and bring about problems with the rhythm of the heart beat, which in some people who are medically unstable, cause fatal disturbances among the heart rhythms.

Sugar-free Energy drinks:
Although they have less sugar, hence less calories, they still have the same amount of caffeine. So the guideline for the mixing with alcohol remains, and the possible negative effects on heart, blood pressure, and heart rhythm still apply. Because sugar-free energy drinks have less sugar, the effect of the "crash" is much less noticeable.

The Dreaded "Crash":
If you've noticed that quick uppity feeling after you consume and energy drink and notice that about 45 minutes to an hour later you get sluggish and tired, you're not imagining it. The amount and type of sugar (glucose and fructose) that went into your system are high in their glycemic index so they spike your blood sugar rapidly (which is why they are so dangerous for diabetics), but after that spike, your blood glucose levels drop dramatically, which cause fatigue (tiredness), difficulty in concentration, etc.


They "work" for some people, others they don't. In my opinion, when I have an energy drink, I do not care for the jittery feeling, rapid heart rate, and the crash later. I wouldn't recommend energy drinks to most people more than once every week or two, if you feel the need. The side effects are more dangerous and detrimental than I think are willing to risk. The calories, the sugar, and the outrageous amount of caffein are not healthy for your body. It's you decision, this is just my view, giving you the facts.

Have a Healthy Day! <3

What is Celiac disease and how to take charge of your gluten-free diet!

Until I began studying nutrition, I had never heard of Celiac disease. Now it is more commonly known and discussed in the media for being more prevalent than ever. Even without this disease, many are taking on a gluten-free diet in hopes of weight loss and a healthier lifestyle. I don't see it as something that should be done, unless people suffer from this disorder. Whole grains are beneficial to those who can handle them, so please do not cut out grains unless medically needed!
Celiac disease is a digestive disease that damages the villi on the small intestine when gluten is eaten and makes it difficult to absorb nutrients from foods. It is considered an auto-immune disease, but it's cause and reasoning is still much a mystery to the dietary and medical world. We know it's genetic, but it can go unseen throughout one's life and suddenly become prevalent after a surgery, having a baby, or during a time of emotional stress. So what exactly is gluten? Gluten is the protein in wheat, rye, and barley. It is not limited to foods, there are also some medications, vitamins, and even lip balms! What happens to people with this disease if they eat gluten? Physiologically, the villi (which are the hair like things attached to your small intestine) are damaged and flattened when gluten is eaten. Over time if Celiac's goes undiagnosed, they can become permanently flattened. These villi are responsible for the absorption of nutrients from your small intestine into your blood stream, and when not working properly, this can be a big problem. The person can become malnourished no matter how much they eat or how much they weigh.
There is tons to be said about Celiac itself, BUT today I am here to talk about the great gluten alternatives there are out there for those that suffer.
Personally, I do NOT suffer from Celiac, but I have friends that do. As a frequent shopper of Trader Joes, I have tried tons of different things, including some gluten free peanut/granola bars and other products that I have found to be yummy. A main problem with gluten-free foods is that they tend to be more expensive, but if you do some of the cooking yourself, there are thousands of gluten-free recipes out there, just google it! :) When it comes to every day living, it is a very hard thing to adjust to. Wheat and wheat flour is in almost everything we eat on a daily basis, and don't even realize it!
Gluten is found in:

• Pizza
• Bread
• Pasta
• Crackers
• Bagels
• Many cereals that contain barley, wheat, rye or anything that says the word "malt" or "malted"
• AVOID BEER

On a gluten-free diet you can still eat:

• Eggs and milk products such as cheese. Some cheese and cheese spreads may contain gluten, so check the labels for additives. You may need to avoid milk and milk products at the beginning of treatment.
• Flours and starches made from rice, corn, buckwheat, potatoes, soybeans, or tapioca.
• Fresh, frozen, or canned unprocessed meats. Examples of processed meats are hot dogs, salami, and deli meat. Read labels for additives that may contain gluten.
• Fresh, frozen, dried, or canned fruits and vegetables, if they do not have thickeners or other additives that contain gluten.
• Certain alcohol drinks, including wine, liquor (including whiskey and brandy), liqueurs, and ciders.

They do make gluten-free breads but, the costs can be outrageous and I hear it doesn't taste great. The sad reality is that most bread and pasta products will need to be cut out of the diet when the gluten-allergy is bad, unless strictly noted as gluten free.I recommend trying Whole Foods and Trader Joes and researching most affordable prices. Trader Joe's, like I said before, has really great gluten free peanut/chewy bar things! (In the granola bar section)
Here is a website that provides a list of brands that are gluten free for all types of foods.
http://www.glutenfreeinfo.com/Diet/glutenfreeinfo.htm
I wish I could be more helpful, but there's not as many substitutes out there as I thought!!
Have a happy, healthy holiday!! <3

Today's Rant: "The China Study"- Why this fad is dangerous and uneducated.

The first I heard about "The China Study" was when I posted a topic on Calcium a couple months ago. I didn't bother researching it because it sounded so ridiculous, I wasn't about to waste my time. Now, the subject has been brought to my attention again, and I am finding out that some doctors and pediatricians are also following this fad, and although I am sure these professions are good at what they do, I can assure you they don't have a background in nutrition if they could possibly believe that this lifestyle could be "healthy" for adults and children. What is "The China Study"? It is a book written by T. Colin Campbell and his son, Thomas Campbell. Although T. Colin Campbell supposedly has a degree in biochemistry and has studied nutrition, there are too many errors, proven conflicts, and questionable theories for much of what he preaches to be true or not yet proven. He even states in his book that he makes "generalizations" and they have not yet been proven true. What does that tell you? Let's get to a few key things in his book that are proven to be false.

"Eating foods that contain any cholesterol above 0mg is unhealthy"- FALSE - Dr. T. Colin Campbell
Why?
Because your body only synthesizes 80% of it's cholesterol without diet. Your body can use that additional 20% for the essential functions carried out by cholesterol in the body. 300-330mg of cholesterol a day is considered the average and not-to-exceed amount because of the heart disease that is caused by too much. This number gives you middle-ground, not too much, not too little. These are the things that cholesterol does in your body:

-Build the structure of cell membranes
-Make hormones like estrogen, testosterone and adrenal hormones
-Help your metabolism work efficiently; for example, cholesterol is essential for your body to produce vitamin D
-Produce bile acids, which help the body digest fat and absorb important nutrients.

Now we know that too much is very bad, but 0mg is not healthy, either, which is what the China Study states.

He also argues that calcium should not be obtained from dairy sources: FALSE
Why?
Because dairy sources contain Vitamin D which are necessary for the absorption of the Calcium they also contain. Without Vitamin D, calcium cannot do what it needs to do in the body, and without calcium, bones and teeth cannot grow, they will be brittle, break easily, and many more negative consequences to inadequate calcium. Calcium CAN be found in other foods, like some vegetables, BUT, look at the vitamin D discrepancy between the two:
An 8oz glass of 2% milk has 30% of your daily calcium, 25 mg cholesterol and 25% of your daily Vitamin D.
You would have to eat THREE cups of raw spinach to get only 8% of your daily calcium, with 0 Vitamin D to absorb it.
Do you get it now?

The China Study also talks about all natural living, vegan/vegetarian diets and how dairy and these types of foods are responsible for cancer, heart disease (only when eaten an EXCESS), and diabetes (not correlated at all, except with obesity). There are just as many vegetarians with cancer as those that eat dairy and calcium in moderation. Heart disease is decreased when vegan because you are getting no cholesterol nor animal fat, but the reverse health effects, like malnutrition and bodily function and sufficiency are prevalent. Vegetarianism is not unhealthy, because they can still have dairy products that offer Calcium. When you cut out dairy completely, there will be consequences. Please be wise and advise a nutritional expert before cutting dairy products and making other way out changes to you or your child's diet.

This is a GREAT website I found, written by Dr. Wilson, MD, with a list of errors found in the book. This is ridiculous, I don't even have my bachelor's degree yet, and I know the difference between all of these mistakes. He also talks about the fact that better food choices are not discussed. Please take a look at this website, it will very clearly put your curiosity about the China Study to rest.
http://drlwilson.com/Articles/CHINA%20STUDY%20BOOK%20REVIEW.htm