I am very concerned about an article that was emailed to me today, and was even brought up in Neuroscience Camp – “Brain Cells Become Cannibals Due To Dieting” (I hate that I’m spreading the word of this article, but I can’t help but respond).

I’m hoping that even the research novice will recognize an immediate disconnect in the statements that are being made in this article.  Line 1: “Scientists say that dieters struggle to lose weight due to a lack of nutrition that forces their brain cells to eat themselves.” What?  That’s alarming!  You mean, I’ve been trying to lose weight on countless diets and the real reason I can’t stick with my diet is that my brain cells are literally killing themselves in the process?  Seriously.  Does this sound valid to you?

Enter line 2: “According to a new study, brain cells begin to eat themselves as a last-ditch source of energy to ward off starvation.”  So dieting = starvation?  While it may feel a bit like I’m starving when I’m on a diet, the reality is that we can decrease caloric intake quite significantly before our brain is going to turn on itself.  If we are truly starving and the brain sees a crisis at hand, it’s going to lead the body to consume what it can to get quick energy that’s of the highest value (carbohydrate, fat or protein). That’s what makes doughnuts such a perfect fat storing trigger – sugar which quickly spikes our energy, and as a result insulin, and fat which provides a large amount of energy in a small volume of food.

It is generally recommended that when cutting calories women don’t consume less than 1200 calories, and men no less than about 1500.  This is to make sure that our metabolism is not significantly compromised  (perceiving starvation).  Truth is, most people consume closer to 3,000 calories a day, and when “dieting” may drop down to 1500 – 1800 (women) or 2000 – 2400 for men.  Healthy dieting, which includes not only a drop in calorie consumption but also an increase in physical activity, will NOT cause your brain cells to “eat themselves”…in fact, and I hate to bring this up because it’s an entire blog on its own…calorie deprivation (please don’t do this without medical supervision and wait until I’ve had a chance to respond to the pros and cons of this approach) has been shown to INCREASE the life span of the cell (based on the fact that oxidation via regular metabolism is toxic to the cells, so less food = less oxidation = less damage.  But may also mean less energy and less health…so again – I do not recommend severe calorie deprivation).

Another thing to consider is that the “hunger” felt throughout the dieting process is often times more of an emotional craving of the foods we miss consuming, not a physical phenomenon.  Not that you asked for it, but there’s my two cents.  Let me know if you have any follow up questions I might be able to discuss or provide additional resources for.

To your health,

The FITzee Foods Team (on behalf of Jacquelyn Mack)

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To your health,

Kalena, FITzee Foods Intern

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-        Red: Prevent prostate cancer, lower blood sugar, reduce growth of tumors, and aid in arthritic cases.

-        Orange and Yellow: Lower LDL cholesterol and blood pressure, promote the formation of collagen, promote alkaline balance, fight free radicals, and use magnesium and calcium for healthy bone structures.

-        Green: Reduce cancer risk, aid in digestion, fight free-radicals, and boost immunity.

-        Blue and Purple: Support retinal health, lower LDL cholesterol, support digestion and immune function, improve mineral absorption, and fight inflammation.

-        White: Activate natural killer B and T cells of the immune system, reduce cancer risk, and help balance hormone levels.

Thankfully, it’s easy to tell whether or not you are making the right choices by a simple glance at your plate. Knowing the benefits of color makes it much simpler to maintain a healthy lifestyle because you know exactly how you’re lending a helping hand to your body. FITzee Foods carries healthy prepared meals that make including more fruits and veggies in your diet a stress-free task, and guarantee a meal as bright as the rainbow without the use of any additives or preservatives. Come in and try a meal that will make your body smile and let us introduce you to the colors of your health!

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To your health,

Kalena, FITzee Foods Intern

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By now, just about everyone has heard of the stress-relieving benefits of yoga, but for those who enjoy hitting the gym, you can also reap the mental benefits of your workout. Making the effort to get in a good workout will not only improve your physical health, but your mental health will greatly benefit as well. When you do cardio, your brain releases serotonin, dopamine, and norepinephrine, which improve mood, learning, attention, perception, motivation, and arousal. According to research from the University of Iowa, strength training increases your abilities to focus and tune out other distractions in any part of your life. The brain-derived neurotrophic factor (BNDF) that is released with exercise plays a role in brain growth, mood regulation, and learning. Higher intensity workouts have better results on your memory than lower intensity workouts, so as you challenge your body more, your mind reaps more of the benefits.

A good workout regimen will allow you to not only have a healthier body and lower stress levels, but when you are less stressed, you will age more gracefully, be happier, and achieve a more restful sleep. You will have higher energy levels thanks not only to the higher quality of sleep, but also from the workout-induced chemical reactions in your brain. The positive effects of exercise on your mood last up to twelve hours and may actually prepare your brain to effectively deal with stress in the future. Often during stressful times or when we get busy, workouts are the first thing to be cut from our agendas. Next time, when busy and stressed, be sure to squeeze in just 30 minutes of a workout and you will be better equipped to meet the challenges that you face. Check out the free workout schedule at FITzee to ease your mind and wallet!

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To your health,

Katie Hitchcock, FITzee Foods Intern

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Snacks: As you approach the food table at a barbeque, your eyes will instantly be drawn to the bowls full of Doritos, tortilla chips, and pretzels. You know that you should head to the veggie platter down at the other end of the table, but this is a party, right? Just because you are at a party, it is not an excuse to give up all of the good habits and results that you have worked so hard for. Even on a cheat day, pay attention to portions. If you decide that you want to go for the chips, make sure to grab just a few and don’t linger around the table where you can absentmindedly keep grabbing more as you chat with friends. As you’re snacking, fill the rest of your plate with veggies like celery sticks, carrots, cherry tomatoes, and bell peppers, and head for the hummus instead of the ranch dressing.

Salads: Many people assume that a salad is automatically healthy. Obviously potato salad and macaroni salad are being excluded from this assumption and most people realize that they should avoid the mayonnaise-covered foods. But what about the green salad? It’s not covered in mayo and there are veggies in it, so it must be healthy. This is true, until you saturate it with dressing and throw in a few handfuls of croutons. Try to use a little less dressing, appreciate the flavor of the veggies, and if you can’t cut out the croutons, take a few less. Fill half of your plate with the leafy greens to avoid filling it with other side dishes, which are usually unhealthy and low in nutrients. You can fill up on healthy vegetables that will nutritionally satisfy you, allow you eat a lot of food without racking up too many calories, and keep your waistline in check.

From the Grill: Grilled veggie kabobs and veggie burgers are a delicious and healthy alternative to eating hamburgers. But for those who prefer meatier options, eating from the grill offers quite a few healthy options. Grilled fish will give you a lot of healthy oils that will benefit your hair, skin, and nails. Marinate your skinless chicken breasts to get an extra punch of flavor while skipping the extra fat from the skin. Feel free to stick to a traditional burger, but make sure you have a ¼ pound serving, instead of a ¹/₃ or ½ pound serving, and try to say no to the cheese. As far as other cuts of pork and beef, make sure to buy lean cuts and trim the fat before cooking. Utilize marinades and bold flavors to enhance the meats’ flavors.

Desserts: When the desserts are brought to the table, there is no need to run and hide! Portion control is still key, but you can also navigate yourself towards healthier dessert options. Most barbeques will offer a fruit salad, so load up! You will get the sweetness that you crave along with the refreshing and unrefined taste of the fruits. If the cakes and cookies are what you desire, choose the one dessert you want most and only have that. This will keep you satisfied and from overeating.

Drinks: Drinks are an area people neglect to consider when deciding which calories to consume. Water is always your best option. It will hydrate and refresh you without adding a single calorie. Sparkling water is another good option, as it will fill you up more, so controlling yourself around the food may be easier. But if you are concerned about looking bloated in a swimsuit, stick to the still water instead of the bubbly. If you are craving more flavor than plain water, toss a strawberry or orange slice in there for a flavor boost. Sipping on sodas will make you bloat while adding empty calories, so save those calories for something you will really enjoy and can get some nutrition out of. If you are going to drink alcohol, make sure to do it wisely. Red wine will give you a good dose of antioxidants, while Guinness Extra Stout and other dark beers will give you antioxidants and prevent blood platelets from clotting, potentially preventing a heart attack. Light beers will not give those same health benefits, although they are lower in calories. If you are having mixed drinks, opt to make them yourself instead of buying mixes. Instead of using margarita mix, combine a shot of tequila, half of a shot of triple sec, and fresh-squeezed lime juice to save yourself hundreds of calories. Make your own hard lemonade by adding unsweetened lemonade to citrus vodka to save around 25 grams of sugar per serving.

And lastly…enjoy yourself! The party is about being with friends and family and enjoying each other’s company. Don’t let the food take center stage; go play games like Frisbee, beach volleyball, and soccer. Don’t deprive yourself and spend the whole party miserably staring longingly at the food table. You can always get back to your fitness plan by attending a free Monday night Yoga class at FITzee to make up for your weekend. Let the barbeques begin!

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To your health,

Katie Hitchcock, FITzee Foods Intern

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If your schedule will not allow you to take a break mid-afternoon, Women’s Health Magazine suggest these tips for getting an instant boost of energy:

• Play some upbeat music in the background. Breaking up the monotony of silence will actually help increase focus and concentration!
• Take a few minutes to watch a funny clip on YouTube. Laughing will improve your mindset and energy levels.
• Clean up your work-area. Organizing can help make sure you don’t miss any of the things you still need to work on, but removing them from your sight will take away some of the stress that they cause.
• Have a 60-second meditation. Take five deep breaths, focusing on deep, slow inhales and exhales.
• Smell something peppermint. Whether it is tea, lip gloss, or mints, it will enhance your mood, motivation, and concentration.

You may still think that enjoying a nice cup of coffee is faster and more effective, but studies show that caffeine consumption actually decreases memory performance. Achieving adequate amounts of sleep and lower stress levels have also been linked to weight loss. Just like you make time to take care of yourself by eating well and exercising, make sure you can get enough sleep to rejuvenate and reenergize your body. So next time you feel that mid-afternoon slump coming on, take your lunch break to destress and, if possible, take a quick snooze; your mind and body will thank you.

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To your health,

Katie Hitchcock, FITzee Foods Intern

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White- the most unrefined, purest type of tea which retains the most amount of antioxidants out of the various types of teas.  It has been shown to have positive effects on skin and contains the least amount of caffeine among all the teas so it promotes hydration.  Many tea drinkers even feel more relaxed after a cup of white tea due to the amino acid threanine.  White tea is a great tea to start with if you are not fond of teas as they have a light, fresh taste.

Oolong teas: Oolong has more caffeine than white tea, but less than a cup of coffee and has a slightly more earthy flavor.  Oolong tea boosts metabolism by regulating sugar production and aids in digestion.  It contains an antioxidant compound called quercetin that studies have shown to fight arthritis, allergies and reduce the risk of cardiovascular disease.  While quercetin is also found in cocoa and red wine, tea is a great option that will still help maintain a slim figure!

Green- Green tea has a natural, grassy flavor and pairs great with a lemon slice, adding extra benefits.  Of all the teas, green tea has the most variety of benefits.  EGCG is an antioxidant that helps prevent and decrease carcinogenic free radicals in the body.  If your immune system needs a boost, green tea works in a few ways to keep you feeling healthier.  Not only does it kill certain strains of bacteria, but also promotes the growth of healthy bacteria in the digestive system.

Black- While black tea has the most caffeine out of teas, it contains about 1/3 the amount as a cup of coffee.  Drinking black tea can help prevent clogging of arteries which leads to atherosclerosis, has antioxidant properties to reduce risk of cancer and tames inflammation.  If you are wary of the darker, nuttier flavor of black tea, add honey, milk or lemon to your preference.

Come in to FITzee foods today and check out our selection of teas including lemon, raspberry, mango and other delicious flavors!

To your health,

Holly Ratkovic, FITzee Foods Intern

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Coconut oil is antibacterial, antiviral, and can actually boost your metabolism. Studies have been done on societies that consume a lot of coconut oil, and despite the high amount of fat in their diet, the people remained slim and healthy. The consumption of coconut oil has also been linked to healthy, wrinkle-free skin and been used to condition, smooth, and nourish hair. Athletes and trainers are jumping on the coconut oil bandwagon as more of its health benefits are discovered. Coconut oil has been linked to improving conditions and preventing diseases such as cancer, Alzheimer’s, high blood pressure, and diabetes, although more research is being done in the area. So, what are you waiting for? Good hair, skin, and health can be in your future by switching to organic coconut oil.

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To your health,

Katie Hitchcock, FITzee Foods Intern

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To Your Health,

The FITzee Foods Team

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A fantastic alternative to wheat, quinoa is gluten free and a complete protein.  Because of the high protein content, it is a low glycemic food which is helpful for keeping glucose levels from spiking. In addition, quinoa is a great source of fiber, phosphorous, magnesium, and iron. Filled with so many nutrients, it is also a great option for vegetarians or vegans. So instead of making a brown rice stir fry, cook up some quinoa with your veggies!

There are many delicious recipes that can be made with quinoa that are surprisingly very easy. Quinoa is prepared similar to rice, meaning that it is about 2 cups of liquid per one cup of quinoa. Using vegetable stock instead of water to cook your quinoa will add great flavor. All sorts of different spices can be added to make it spicy, savory, or even sweet! At breakfast time, quinoa can be used similar to oatmeal by adding honey and raisins. Quinoa is so versatile that it can be prepared to cater to all personal likes and dislikes.

If quinoa is a new food to you and you are hesitant to go to the store, buy it, and cook it, head over to FITzee Foods and try one of our quinoa dishes! Some dishes we have that include quinoa are the following: Mediterranean Quinoa Salad, Sesame Ginger Quinoa Salad, Southwest Quinoa Salad, and Herbed Wild Salmon with Roasted Vegetable Quinoa – all which are very delicious!

Don’t ever be afraid to try something new when it comes to healthy food. You never know what you might like. Make quinoa the mother of all your grains!

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To your health,

Lauren Venosta, FITzee Foods Intern

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