Nutritionist Stella Metsovas Blog

Intermittent Fasting: The Paleolithic Diet of Today?

On July 20, 2010, In Nutrition, by Stella Metsovas

Today’s norm when it comes to recommendations for food intake include either the consumption of three balanced meals or five smaller meals, but rarely are we advised to forgo eating all together and fast for an entire day. Looking back to the diets of our Paleolithic ancestors may provide valuable insight about potential benefits gained [...]

Today’s norm when it comes to recommendations for food intake include either the consumption of three balanced meals or five smaller meals, but rarely are we advised to forgo eating all together and fast for an entire day. Looking back to the diets of our Paleolithic ancestors may provide valuable insight about potential benefits gained from their sporadic eating patterns.

Dr. Michael Eades looked to our ancestors for inspiration as he researched several alternative eating patterns. Dr. Eades concluded that, “Paleolithic man probably ate once per day or maybe even twice every three days.” After studying the eating patterns of humans living in non-westernized countries over the past century Eades noted that, “They would gorge after a kill and sleep and lay around doing not much of anything for the next day or so. When these folks got hungry, they went out and hunted and started the cycle again.”

The Paleolithic diet has evolved into a unique eating behavior known in modern society as intermittent fasting (IF). IF is defined as a diet regime that includes a day of eating followed by a day of fasting. Specific guidelines on the amount of hours spent fasting vary, but studies have observed potential health benefits among those engaging regularly in IF.

A study published in March 2006, in the journal of Medical Hypothesis found that subjects experienced health benefits from intermittent fasting in as little as the first two weeks. These benefits included insulin resistance, reduction of asthma, decrease in allergies, and resistance to viral and bacterial infections. Of course this pattern of sporadic eating and fasting every other day is not for everyone, but if for nothing else, it may be useful to understand the eating patterns of our ancestors for insight about how we can best modify our current eating behaviors. The Paleolithic diet can provide us with some of these health benefits that helped man evolve so successfully to what we are today, and may even continue to help us improve our resistance to infection for the future.

My favorite blogs / authors on IF and the Paleo Diet include the following:

Robb Wolf

Dr. Michael R. Eades, M.D.

Kurt G. Harris MD

Paleo on the Go with Steve’s Original ‘ Paleo Kits ‘

Yours in Health,

Stella Metsovas B.S., CCN

Staff Writer: Michele Wolff

About the author

Stella Metsovas

Stella Metsovas, a former athlete and nutrition specialist, has over 15 years of experience in both the health and fitness industry. Majoring in Food Science, Stella has extensive knowledge of the chemical properties in foods and how efficiently they’re metabolized. Stella’s been featured in Fox News, The New York Times, Webmd, eDiets, Univision, AOL Celebrity Diet and Fitness, AOL Health and most recently, People Magazine’s largest selling issue of the year, “How I Lost Half My Size”.

Visit Authors Website

The Mediterranean Diet and Your Health: Incorporating Virgin Olive Oil

On July 14, 2010, In Nutrition, by Stella Metsovas

Led by Dr. Eduard Escrich, researchers at the Autonomous University of Barcelona have spent over 20 years studying the effects that fat consumption has had on our health. Previous studies have linked fat intake with an increased risk of cancer, however, more recent results have revealed that certain types of fat may in fact counteract [...]

Led by Dr. Eduard Escrich, researchers at the Autonomous University of Barcelona have spent over 20 years studying the effects that fat consumption has had on our health. Previous studies have linked fat intake with an increased risk of cancer, however, more recent results have revealed that certain types of fat may in fact counteract these negative effects. Virgin olive oil, a fat commonly found in the Mediterranean diet may in fact have multiple protective effects on our bodies. This olive oil was shown to actually prevent tumor growth when compared to other oils.

It turns out that a diet containing phenol-rich virgin olive oil may be even more beneficial than previously thought. Phenols, the micronutrients, are especially high in extra virgin olive oil varieties. Another essential component in this type of oil is the oleic acid, a monounsaturated fatty acid, which may play a very beneficial role in our bodies as well. Research has also found the presence of several bioactive compounds such as antioxidants in this type of oil.

If consumed in moderation, virgin olive oil may decrease one’s risk of certain types of cancer, including breast cancer, and prevent against heart disease, inflammation and other health problems. More and more findings continue to strengthen our thoughts about the health benefits of virgin olive oil and remind us about the importance of adapting a healthful Mediterranean diet.

Recipe: Stella’s Mediterranean-Style Baked Turkey Breast

Summary: Healthy, clean-burning protein. This dish is extremely versatile, because you can use it a number of ways throughout the week. I usually make two (2) on Sunday evening! The broth and water is added to give natural flavor, and a plump, juicy texture to the turkey breast. (side note: when paying for deli-style turkey, approximately 65% is water/broth)!

Ingredients

1 Turkey Breast, Bone in
2 Cups Organic, Veggie Broth (low sodium)
1 Cup water
2 Teaspoon Sea Salt / Pepper
1 Tablespoon Oregano
1 Tablespoon Olive Oil
2 Tablespoon Fresh Herbs Chopped (Rosemary, Thyme, etc)

Instructions

Preheat oven to 375. Place turkey breast in a baking dish (to fit). Add the veggie broth, water to the dish and season with the oregano, sea salt / pepper. Finally, drizzle olive oil over the top of the breast. Cooking time varies (depending on your oven), allow approximately 80-90 minutes. Once finished, its very important to allow the turkey to cool for 10 – 15 minutes (this ensures extra moisture within the turkey). Lightly garnish the turkey with fresh olive oil once served.

Diet (other): Low calorie, Reduced fat, Reduced carbohydrate, High protein

Number of servings (yield): 8

Meal type: dinner

My rating:5 stars: ★★★★★

About the author

Stella Metsovas

Stella Metsovas, a former athlete and nutrition specialist, has over 15 years of experience in both the health and fitness industry. Majoring in Food Science, Stella has extensive knowledge of the chemical properties in foods and how efficiently they’re metabolized. Stella’s been featured in Fox News, The New York Times, Webmd, eDiets, Univision, AOL Celebrity Diet and Fitness, AOL Health and most recently, People Magazine’s largest selling issue of the year, “How I Lost Half My Size”.

Visit Authors Website

Nutritionist Stella Metsovas Explains Natural Sea Salt

On July 2, 2010, In Nutrition, by Stella Metsovas

Natural Sea Salt Provides Essential Daily Minerals

Dr. Timothy Brantley, author of “The Cure,” recommends adding salt to the diet. His suggestion may come as a surprise to you at first, with many of us repeatedly being told that excess sodium can be harmful. But it is raw, unrefined sea salt that Brantley recommends, not [...]

Natural Sea Salt Provides Essential Daily Minerals

Dr. Timothy Brantley, author of “The Cure,” recommends adding salt to the diet. His suggestion may come as a surprise to you at first, with many of us repeatedly being told that excess sodium can be harmful. But it is raw, unrefined sea salt that Brantley recommends, not the processed additives found in many foods.

“Our bodily fluid is almost identical to sea water,” says Brantley. He emphasizes salt’s naturally occurring properties, containing almost one hundred minerals like potassium, calcium, zinc, iron, which do beautiful things for our body. And Brantley notes that sea salt in its natural state can provide the body with important trace minerals including copper, tin, silver, gold and lithium often lacking in the modern diet. These minerals help increase the body’s immune system and protect it from infections, bacterial diseases and other unwanted toxins.

Naturally occurring salt can also aid in the hydration of the body, and support the arteries, ultimately increasing blood flow and lowering the risk for heart disease. Sea salt balances the electrolytes in the body to help restore the body’s pH balance and increase energy.

In my opinion, total sodium consumption shouldn’t exceed 1,500 milligrams a day, so be aware of how much you are already consuming in the processed form before deciding on how much additional sea salt to add. If your diet consists of whole, unproccessed foods, you can incorporate approximately 500-1,000 milligrams of raw, unrefined salt to your diet, which can provide the body with essential minerals to help it function in optimum capacity*.

* Please consult with your licensed health-care provider or primary care physician

Here’s a great link from Whole Foods explaining the different color-variations and qualities of salt.

Recipe: Stella Metsova’s Herbed Sea Salt

Summary: Sea Salt with a twist!

Ingredients

2 Tbsp fresh rosemary 3 Tbsp good quality coarse sea salt, or to taste

Instructions

1. Remove the needles from sprigs of fresh rosemary. Discard the twigs. 2. Grind the rosemary in a small spice grinder or herb grinder. 3. Stir in the salt. Adjust the balance of salt to herbs to taste.

Cooking time (duration): 1

Number of servings (yield): 4

Yours In Health,

Stella Metsovas B.S., CCN

Staff Writer: Michele Wolff

About the author

Stella Metsovas

Stella Metsovas, a former athlete and nutrition specialist, has over 15 years of experience in both the health and fitness industry. Majoring in Food Science, Stella has extensive knowledge of the chemical properties in foods and how efficiently they’re metabolized. Stella’s been featured in Fox News, The New York Times, Webmd, eDiets, Univision, AOL Celebrity Diet and Fitness, AOL Health and most recently, People Magazine’s largest selling issue of the year, “How I Lost Half My Size”.

Visit Authors Website

Organic Whey: It’s the Only Way!

On June 24, 2010, In Nutrition, by Stella Metsovas

A recent Consumer Reports’ investigation found alarming toxic metals in some of the most popular protein powder supplements on the market. Although most concentrations were relatively low, samples taken from Muscle Milk Chocolate powder contained four heavy metals, including arsenic, cadmium, mercury and lead – certainly an immediate cause for concern. The investigation also found [...]

A recent Consumer Reports’ investigation found alarming toxic metals in some of the most popular protein powder supplements on the market. Although most concentrations were relatively low, samples taken from Muscle Milk Chocolate powder contained four heavy metals, including arsenic, cadmium, mercury and lead – certainly an immediate cause for concern. The investigation also found that three daily recommended servings of AS Myoplex Original Rich Dark Chocolate Shake contained levels of arsenic and cadmium that exceeded the limits recommended by the United States Pharmacoepia.

Although low levels of all of the four chemicals tested cause significant health concerns, cadmium, often referred to as a human carcinogen (cancer causing agent) is the most dangerous because it accumulates and takes up to 20 years for the body to eliminate just half of it. Also, the consumption of these toxins even at low levels can combine to cause harmful collaborative effects on the body that can linger around for a lifetime. More information on cadmium can be found here on the Center for Disease Control (CDC) website.

Luckily there are safe, healthy alternatives for incorporating whey protein in our diets and Dr. Mercola has some helpful suggestions. First, he recommends eating as organically as possible to avoid the many toxins often caused by pesticides in non-organic and highly processed products. He notes that the gold standard of whey protein is often a by-product from milk and cheese, but when choosing whey from beef he recommends finding whey that it is derived from grass-fed beef, non-hormonally treated cows and that isn’t artificially sweetened. Dr. Mercola’s own product, Miracle Whey, is made from grass-fed cow’s, is minimally processed using a cold process, non-acid treated whey and is naturally sweetened.

I’m also loving Swanson Health Products / Ori Hofmekler’s Whey Protein from grass-fed cow’s. The product can be found here.

Whether you are trying to increase muscle mass or simply supplement an already healthy diet, when chosen correctly, whey protein can have numerous benefits on your health. It contains glutathione, a powerful antioxidant, and it aids in the functioning of pancreas, balances blood sugar levels and preserves lean body tissue. As long as you are choosing the right kind of whey products, whey protein can be a safe, healthy and very beneficial addition to the diet.

Yours In Health,

Stella Metsovas B.S., CCN

Staff Writer: Michele Wolff

About the author

Stella Metsovas

Stella Metsovas, a former athlete and nutrition specialist, has over 15 years of experience in both the health and fitness industry. Majoring in Food Science, Stella has extensive knowledge of the chemical properties in foods and how efficiently they’re metabolized. Stella’s been featured in Fox News, The New York Times, Webmd, eDiets, Univision, AOL Celebrity Diet and Fitness, AOL Health and most recently, People Magazine’s largest selling issue of the year, “How I Lost Half My Size”.

Visit Authors Website

FIFA Advertisements Depict False Dreams

On June 21, 2010, In Nutrition, by Stella Metsovas

The lively Coca-Cola and McDonalds commercials flooding the World Cup advertisements depict young adolescence with an iconic bottle of soda or a McDonald’s bag in their hand and hope for stardom in their eyes. They are nothing but false dreams.
The popularity of this year’s World Cup has brought the clever marketing techniques from the fast [...]

The lively Coca-Cola and McDonalds commercials flooding the World Cup advertisements depict young adolescence with an iconic bottle of soda or a McDonald’s bag in their hand and hope for stardom in their eyes. They are nothing but false dreams.

The popularity of this year’s World Cup has brought the clever marketing techniques from the fast food industry into the spotlight. Companies such as McDonalds and Coca-Cola are spending hundreds of thousands of dollars to promote their products while the whole world is watching. Their advertisements are creating nothing but false aspirations for the impressionable children who watch them. How did these companies that offer such harmful products become wealthy enough to position themselves next to such powerhouses as Sony, Fly Emirates and Visa? Why has the world begun to associate these fast food products with the agent of dreams?

Research from a UCLA study has proven that those who consume sugar-sweetened beverages on a daily basis are 27% more likely to be overweight or obese, and the high-fructose corn syrup in soda increase one’s chances for diabetes and cell damage. After such alarming statistics how can we allow these companies to endorse such highly valued sports like soccer – or any sport for that matter after knowing what outrageous health implications their products have on consumers. The power lies within each of us to make healthy decisions when we purchase food and disregard the warm, friendly feelings that fast food companies try to portray to the world when we watch their advertisements. We can be certain that the soda and cheeseburgers are not the agent of dreams and the over-consumption of these products by today’s youth will only bring them further away from becoming the next Christiano Ronaldo.

Source: Babey S.H., Jones M., Yu H., Goldstein H. (2009). Bubbling Over: Soda Consumption and Its Link to Obesity in California. UCLA Center for Health Policy Research and California Center for Public Health Advocacy.

Yours in Health,

Stella Metsovas B.S., CCN

Staff Writer: Michele Wolff

About the author

Stella Metsovas

Stella Metsovas, a former athlete and nutrition specialist, has over 15 years of experience in both the health and fitness industry. Majoring in Food Science, Stella has extensive knowledge of the chemical properties in foods and how efficiently they’re metabolized. Stella’s been featured in Fox News, The New York Times, Webmd, eDiets, Univision, AOL Celebrity Diet and Fitness, AOL Health and most recently, People Magazine’s largest selling issue of the year, “How I Lost Half My Size”.

Visit Authors Website

Skinny, Sexy and Unhealthy? What’s a Skinny Girl?

On June 15, 2010, In Nutrition, by Stella Metsovas

What’s the deal with the “Skinny” craze? Most of my colleagues find this marketing-agenda totally absurd–so do I.

It seems like lately I have come across too many products being described as “skinny.” There’s Bethenny Frankel’s ” skinny girl margarita,” “skinny soup,” and believe it or not there’s even “skinny water.” Why in a time of so much quality, research-backed information are we leading women to believe that a cocktail is healthy if it is low in calories? And how did our obsession to be thin become a quest that forgoes health all together?

The word “skinny” is defined in Webster’s Dictionary as “very lean or thin; emaciated.” Searching the word “skinny” on Google Images can also give you some insight into what “skinny” looks like. As a Clinical Nutritionist, I was especially disturbed by bloggers (actually people who suffer from anorexia) keeping online food and workout journals which portrayed their vicious battles with eating disorders. Does the word “skinny” embody health, or is it simply doing whatever it takes to fit into a size 2?

It’s time to realize that a truly beautiful woman cares more about the effects of alcohol on her health than how many calories a margarita contains. Researchers studied more than 1.2 million middle-aged women for an average of seven years and found that even low-to-moderate drinking raises the risk of cancer among women. Those who drink on average only one alcoholic beverage a day are at an increased risk of cancer. Researcher and cancer epidemiologist, Naomi Allen says, “There were no minimum level of alcohol consumption that could be considered to be without risk.” New research published last month in the Journal of Pediatrics has also correlated alcohol consumption in younger women aged 18 – 27 predisposed them to benign breast disease (2).

The study also shows that the risk of cancer was the same among women who drank wine, beer, spirits or a combination of alcoholic beverages.

So amidst the flurry of the “skinny” craze, we must realize that the harmful effects of alcohol consumption should be our primary concern, not the number of calories we are consuming. And truly beautiful women are characterized by their health, not their dress size.

Yours in Helth,

Stella Metsovas B.S., CCN

Staff Writer: Michele Wolff

2) http://pediatrics.aappublications.org/cgi/content/abstract/125/5/e1081

About the author

Stella Metsovas

Stella Metsovas, a former athlete and nutrition specialist, has over 15 years of experience in both the health and fitness industry. Majoring in Food Science, Stella has extensive knowledge of the chemical properties in foods and how efficiently they’re metabolized. Stella’s been featured in Fox News, The New York Times, Webmd, eDiets, Univision, AOL Celebrity Diet and Fitness, AOL Health and most recently, People Magazine’s largest selling issue of the year, “How I Lost Half My Size”.

Visit Authors Website

The Sour Truth Behind Pinkberry’s “Natural Goodness”

On June 2, 2010, In Nutrition, by Stella Metsovas

So what’s the story behind Pinkberry? Nutritionist Stella Metsovas offers some insight…

The trendy, international frozen yogurt chain known as Pinkberry, originated in Los Angeles and has been the center of a heated debate in the past few years. Currently described as “natural goodness” on their website, this sweet-treat contains natural and artificial flavors, starch, maltodextrin and other ingredients which can be found here. According to the New York Times article ‘The All-Natural Taste That Wasn’t’, food scientist and Professor Dr. Gary A. Reineccius stated “Isn’t it amazing how many additives it takes to make something taste natural? They are there to make something smooth, sweet and tangy that would otherwise be gritty and flavorless in a frozen state.” The yogurt chain recently made its ingredient list available to the public after controversy surrounding the contents of this low-fat, low-sugar snack.

Pinkberry contains over 20 grams of sugar per 1/2 cup. Basically, you’re consuming at least 50 grams of sugars per serving (based on the average serving size of 1 cup). Recent studies have correlated added sugars to prepared foods (like Pinkberry) in the US diet were significantly correlated with increase blood lipids. (1)

So although the previously posted health claims on the walls of many Pinkberry locations have since been removed, the only “natural” thing would be to wonder what other products out there are making similar claims that are actually nothing of the sort.

And as we head toward summertime and the temptation for something refreshing and sweet taunts us, try to indulge in a real fresh-fruit gelato or attempt to satisfy your cravings with frozen fruit. Frozen grapes or berries make for a great snack, one that you can be sure actually is all natural. Be aware of your serving sizes–fruit contains natural sugars!

To find more information on ‘artificial colors’ used as ingredients in our foods, click here to review Dr. Andrew Weil ’s response.

P.S., Try the Banana Gelato recipe below–you’ll love it!!

1). JAMA 2010 vol. 303 (15) pp. 1490- “Caloric sweetener consumption and dyslipidemia among US adults”

Recipe: Nutritionist Stella Metsovas ’s Banana Gelato

Summary: Try this all-natural gelato for that perfect summer treat!

Ingredients

2 Frozen Bananas
Light Whip Cream (I prefer homemade)
Raw Nuts of your liking (my favorite are pecans)
Shredded Coconut (un-sulphured)
Maple Syrup or Unrefined Honey

Instructions

Freeze bananas and allow to sit for approximately 20 minutes prior to mashing. Once bananas are lightly defrosted, place in a bowl and begin mashing with the back of a fork until the consistency of gelato.
Add whip cream on top, followed by a few raw nuts, shredded coconut and maple syrup or honey drizzled over the top.

Cooking time (duration): 5

Diet type: Vegetarian

Diet (other): Low calorie, Gluten free, Raw

Number of servings (yield): 2

Meal type: dessert

Culinary tradition: USA (General)

About the author

Stella Metsovas

Stella Metsovas, a former athlete and nutrition specialist, has over 15 years of experience in both the health and fitness industry. Majoring in Food Science, Stella has extensive knowledge of the chemical properties in foods and how efficiently they’re metabolized. Stella’s been featured in Fox News, The New York Times, Webmd, eDiets, Univision, AOL Celebrity Diet and Fitness, AOL Health and most recently, People Magazine’s largest selling issue of the year, “How I Lost Half My Size”.

Visit Authors Website

A Touch of Turmeric: Incorporating the Benefits of this Traditional Spice

On May 28, 2010, In Nutrition, by Stella Metsovas

Turmeric, a spice commonly found in grocery stores has been used in many cultures for thousands of years. A member of the ginger family, turmeric is mild tasting and inexpensive to purchase in its dried form. Nutritionally, it is an excellent source of iron and manganese, as well as potassium and fiber. Turmeric is often [...]

Turmeric, a spice commonly found in grocery stores has been used in many cultures for thousands of years. A member of the ginger family, turmeric is mild tasting and inexpensive to purchase in its dried form. Nutritionally, it is an excellent source of iron and manganese, as well as potassium and fiber. Turmeric is often used in curry dishes and is responsible for the yellow coloring in the typical hot-dog stand mustard.

Although adding turmeric to your diet won’t overpower your dish with flavor, it is much more than just food coloring. This glowing spice contains numerous antioxidant properties (ORAC value can be found here). Turmeric has been shown to protect the cells of the body from damage and reduce existing free radicals. Antioxidants in turmeric may also protect important organs, including the brain, kidneys, and liver from damage caused by alcohol, drugs, radiation and other harmful chemicals. An additional benefit of turmeric is its cancer-fighting properties, which destroy mutated cells by prohibiting their spread and potential harm. Turmeric has also been linked to the prevention of colon cancer, high cholesterol, as well as Alzheimer’s disease.

The body does not absorb turmeric very easily, so when incorporating the spice into your cooking try to include an equivalent amount of black pepper into the recipe to facilitate absorption. Some brands even offer turmeric mixed with bromine, a natural enzyme found in pineapple, which may also aid in absorption. Turmeric can be added to curry dishes, steamed vegetables or lentils for not only extra coloring, but beneficial antioxidant properties as well.

Life Extension produces my favorite Turmeric supplement called Super Bio-Circumin and can be found here.

Recipe: Turmeric Detox Tea

Ingredients

1/2 Teaspoon Powdered Ginger or Ginger Tea Bags
1/2 Teaspoon Turmeric Powder
2 Cups Water
Juice of 1 Lemon

Instructions

Bring water to a boil Turn heat to low, then immediately add powdered ginger & turmeric. Simmer for 10 minutes. Strain mixture into a mug. Stir in lemon. Drink while warm.

Cooking time (duration): 12

Number of servings (yield): 1

Recipe: Vietnam-Style Turmeric Grilled Fish

Summary: Hanoi, Vietnam is known for their flavorful food!

Ingredients

2 teaspoons brown sugar
2 1/2 teaspoons turmeric powder
1 teaspoon sea salt
1 teaspoon freshly ground black pepper
4 cloves garlic, chopped (about 2 tablespoons)
1 shallot, finely chopped (about 2 tablespoons)
2 pounds red snapper fillets
For the Sauce: 3 tablespoons freshly squeezed lemon juice
1 teaspoon brown sugar
1 tablespoon coconut oil
Noodles: 1/2 pound dried rice noodles
1 whole red-leaf lettuce
handful of fresh mint, basil and cilantro
1 large onion thinly sliced (optional)

Instructions

In small bowl, whisk together sugar, turmeric, salt, pepper, garlic, and shallot. Place in a ziploc bag with fish and marinate in refrigerator for at least 30 minutes and more preferable a couple hours. Make sauce: Heat the coconut until it turns liquid, whisk lime juice, sugar, and a tablespoon of water water until sugar dissolves, about 2 to 3 minutes. Set aside. Prepare Noodles: In heavy, 6-quart pot, bring 8 cups water to boil. Add noodles and boil until lightly cooked, about 10 minutes. Drain in colander, rinse with warm water, and let drain completely. Mix in the red leaf lettuce, herbs and onion. Grill fish: Preheat grill (high heat). Grill fish, turning once, until cooked through, about 5 minutes total. Pour the sauce over the fish and serve immediately with the noodles.

Cooking time (duration): 15 – 20

Diet (other): Low calorie, Reduced carbohydrate, High protein, Gluten free

Meal type: dinner

Culinary tradition: Vietnamese

About the author

Stella Metsovas

Stella Metsovas, a former athlete and nutrition specialist, has over 15 years of experience in both the health and fitness industry. Majoring in Food Science, Stella has extensive knowledge of the chemical properties in foods and how efficiently they’re metabolized. Stella’s been featured in Fox News, The New York Times, Webmd, eDiets, Univision, AOL Celebrity Diet and Fitness, AOL Health and most recently, People Magazine’s largest selling issue of the year, “How I Lost Half My Size”.

Visit Authors Website

Are you sitting down? Damage the Desk Chair is Doing to Your Body

On May 24, 2010, In Nutrition, by Stella Metsovas

You might actually want to stand up to fully grasp this new public health risk. Now, new research published in Businessweek ‘Your Office Chair is Killing You‘, has shown that sitting for too long is doing damage to our bodies. On average we spend almost nine hours a day in our chairs and this position [...]

You might actually want to stand up to fully grasp this new public health risk. Now, new research published in Businessweek ‘Your Office Chair is Killing You‘, has shown that sitting for too long is doing damage to our bodies. On average we spend almost nine hours a day in our chairs and this position is leading to new concerns about our health.

Researchers have found that sitting enables the muscles to completely relax, leading to an extreme drop in enzyme activity, and disabling fat from being properly moved throughout the bloodstream. Staying seated in a chair for only a couple of hours can cause healthy cholesterol levels to drop by 20%.

Are you standing up yet? If not, the chair you’re sitting in now is likely to be responsible for the problem. When you sit for long periods of time your lower lumbar curve collapses, hindering the supporting muscles of the abdomen and back. Not only do lean people stand for an average of two hours more than their counterparts do per day, those who spend more time seated in front of the TV or computer screen are much more likely to experience higher rates of hypertension, obesity and high blood sugar, regardless of weight.

So you may be wondering about possible alternatives to the typical desk chair?

Try “perching”— which is a half-standing position at barstool height that maintains the natural S-curve in your back by keeping your weight on your legs instead.

Take breaks from your desk and walk around the office to wake up your muscles and get your blood flowing.

Request a standing desk or a chaise lounge from your employer.

Be mindful of the amount of time you spend seated each day and reward your body with exercise when you are away from your desk.

Yours In Health,

Stella Metsovas B.S., CCN

Staff Writer: Michele Wolff

About the author

Stella Metsovas

Stella Metsovas, a former athlete and nutrition specialist, has over 15 years of experience in both the health and fitness industry. Majoring in Food Science, Stella has extensive knowledge of the chemical properties in foods and how efficiently they’re metabolized. Stella’s been featured in Fox News, The New York Times, Webmd, eDiets, Univision, AOL Celebrity Diet and Fitness, AOL Health and most recently, People Magazine’s largest selling issue of the year, “How I Lost Half My Size”.

Visit Authors Website

Crazy for Coconuts! Reaping the Benefits of this Exotic “Superfood”

On May 10, 2010, In Nutrition, by Stella Metsovas

Have you ever considered adding coconut to your diet? Well this exotic superfood is full of both internal and external health benefits. Nutritionist Stella Metsovas Explains…

Have you ever considered adding coconut to your diet? Well this exotic superfood is full of both internal and external health benefits. Believe it or not the oil in coconut is mainly comprised of medium-chain triglycerides (MCTs), BUT before you steer-clear it is important to note that these fatty acids can actually help you lose weight in the long-run.

Although coconut oil contains saturated fat, the MCTs found in coconut are actually quite beneficial! They keep you feeling fuller longer and may aid in weight loss due to the lauric acid they contain. This acid is not only known to help boost the body’s immune system and fight harmful bacteria and viruses, but it has been shown to promote digestion, healthy functioning of the thyroid and enzyme systems, and also eliminate stress on the pancreas, ultimately leading to an increase in metabolism. And as if all these benefits aren’t enough…

Coconut has an abundance of external benefits that are worth a shot! For starters, coconut oil is excellent for the skin. Its moisturizing and hydrating capabilities make it a notable component in the battle against wrinkles and dry, aging skin. Coconut oil assists in the absorption of calcium, enabling the body to maintain strong bones and prevent tooth decay. And in terms of hair care, coconut oil is among the best nutrition for those luscious locks. The oil in coconut promotes healthy growth for damaged hair by providing essential proteins required for that shiny texture we are all trying to achieve. So go do yourself a favor and give this tropical fruit a try, your body just might love you for it!

I’m a huge fan of Spectrum Organics Unrefined Coconut Oil!

Stella Metsovas ’s favorite uses of Coconut!

Want to make your hair lookin’ healthy and shiny?! Apply coconut to ends of your hair and wrap with a towel. You an also apply heat with your hair dryer to create a nourishing treatment.
Coconut is the ultimate body moisturizer! I could never go back to using the chemically-filled varieties. Use right after your shower, while skin is still slightly damp.
Use coconut when cooking at higher temperatures (like Stir-Fry’s)–the fatty acid is saturated, which makes it highly stable in heat.
Add dried coconut flakes in your morning smoothie to give it an extra boost! Make sure to purchase unsweetened and unsulphured, like Bob’s Red Mill Coconut Flakes

The list can go on and on….

Yours in Health,

Stella Metsovas B.S., CCN

Staff Writer: Michele Wolff

About the author

Stella Metsovas

Stella Metsovas, a former athlete and nutrition specialist, has over 15 years of experience in both the health and fitness industry. Majoring in Food Science, Stella has extensive knowledge of the chemical properties in foods and how efficiently they’re metabolized. Stella’s been featured in Fox News, The New York Times, Webmd, eDiets, Univision, AOL Celebrity Diet and Fitness, AOL Health and most recently, People Magazine’s largest selling issue of the year, “How I Lost Half My Size”.

Visit Authors Website

Stella Metsovas

Recipe: Stella’s Mediterranean-Style Baked Turkey Breast

Ingredients

Instructions

Stella Metsovas

Natural Sea Salt Provides Essential Daily Minerals

Recipe: Stella Metsova’s Herbed Sea Salt

Ingredients

Instructions

Stella Metsovas

Stella Metsovas

Stella Metsovas

Stella Metsovas

Recipe: Nutritionist Stella Metsovas ’s Banana Gelato

Ingredients

Instructions

Stella Metsovas

Recipe: Turmeric Detox Tea

Ingredients

Instructions

Recipe: Vietnam-Style Turmeric Grilled Fish

Ingredients

Instructions

Stella Metsovas

Stella Metsovas

Stella Metsovas

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