Today's Blog question comes from Diane on twitter (@pbkup).  Question was: Pertaining to dieting, is Dried Fruit good for you?

Answer:  Well the answer is Yes & No.  What do you say?  Dried fruit is sweet, chewy and delicious and is a good source of concentrated vitamins, minerals, antioxidants, fiber and.....calories.

Because dried fruit is a concentrated source for good things...it's alot of calories in a small "package".  So limit the dried fruit to topping on your unsweetened yogurt or as a sweet addition to your trail mix/nuts.  In small amounts, dried fruits provide a portable source for carbohydrates & calories that is needed while hiking or after a workout but remember that the calories are compact.

A tiny warning about dried fruit.  Pick an organic, unsweetened option.  Did you know that most dried fruit contains many additional ingredients to make them sweeter & last longer on the shelf?  Common additives in one dried fruit mix are:

Tart Cherries, Diced Apple, Diced Apricots, Raisins May contain 2% or less of:  Sugar, Sunflower oil, Rice flour, Sulphur dioxide for color retention, Potassium sorbate as a preservative, and contains sulfites.

Look for naturally dried fruit and mix with nuts for a healthy on the go snack.  Perfect to throw into your gym back for post-workout (see blog post below!) Use as a naturally sweet addition to a high protein snack not as the main ingredient.

This is a common question that I receive from both class participants and other athletes.  "So I get done with my workout, now what should or shouldn't eat?"

Your post workout meal/snack's main responsibility is to replenish the body with lost nutrients and vitamins that were lost during an intense workout and repair muscles.

The body needs these to be replenished within about an hour in order to repair muscles, restore any nutrients lost, restore muscle glycogen, and to reduce inflammation that may have occurred.  Aim for a carbohydrate to protein ratio of three or four to one, as recommended by C. Kerksick in the Oct. 3, 2008, volume of the "Journal of the International Society of Sports Nutrition."

Before you decide on what to eat, you must first decide if this will be a meal or snack.  Do you workout pre-breakfast?  or maybe you are a mid-afternoon exerciser.  No matter what time of day you workout, schedule in your meals and snacks so that your workout falls in between.  Don't get caught not eating enough before and after your workout so that your body is too depleted of nutrients to carry your workout.

Some ideas of post workout foods:

1. Protein Shake. This one is common but it's also the most effective.  Look for a great quality shake that has a good amount of protein, some fat, low carbohydrates and needed minerals/vitamins.  Understand your body and use a good protein shake as great fuel.
   
   
2. Meal option. If it's time for a meal then think lean protein, good fat & quality carbs.  Grilled chicken, stir fry veges with olive oil, and then a salad mixed with spinach, avocados, nuts & even some strawberries.  Think only real, whole food here.  Your body is not going to repair itself on processed grains, sugar and processed foods.                                                                           
   
3. Eggs:  For those that can wake up early and then have time to create a good fuel-filled breakfast then think Egg Whites.  You can now buy a carton of egg whites in the "egg" section of the grocery...so now there's no excuse.  Create a quick omelet of egg whites, (protein packed with good fat), load up the vegetables for vitamins and then add some tomato/avocado on top for a quick meal that will also fuel your body till lunch.  For a great option loaded with more vitamin C...add an Orange along side that Omelet. The Orange will provide the fiber, Vitamin C & Carbohydrates to give you a full meal.  Many people drink down some orange juice but without the needed fiber, that juice will spike your blood sugar too fast and do more harm then good.                                     
   
4. Unsweetened Yogurt w/ Fruit & Nuts: Once of my favorite snacks pre & post workout is Unsweetened Greek Yogurt with low sugar jam & some sliced almonds.  Try to avoid "flavored" up yogurt as these contain too much sugar.  Pick an Unsweetened Greek Yogurt like FAGE...add 1-2 TBS of low sugar jam and then some almonds.  This will provide your body with a full Mini-Meal of protein, probiotics, calcium, fat & carbs.
    
5. Almond Milk:     For those avoiding dairy or those that follow Paleo Nutrition, you can always add 1/2 banana, some almond butter and there you have a full meal or snack with a great ratio of protein, fats & carbohydrates.
    
   
6. Apple & Almond. So a great snack that can be on the go...sliced apple with almonds or almond butter.  I'll often have this in my gym bag...apple and almonds.  Again you're getting fiber, carbohydrates, & the almonds alone have protein, unsaturated fats, antioxidants and vitamins.  Make sure to always have almonds on hand...home, at the office, in your gym bag.  They can keep for a long time...easy & fast way to maintain your blood sugar & have a snack on the go.     
   

So first determine your workout schedule.  Make sure to also schedule your pre & post meals so you have enough fuel to take advantage of your workout.  And remember that your post-workout fuel is meant to replenish the body & repair your muscles.  "RECOVER" is the word post workout...

US NEWS recently evaluted 25 common diets for diabetics. To view the entire article with full list of common diets, click here.

"Diet is a crucial tool for managing diabetes, and weight loss can help people who are overweight prevent type 2 diabetes. The experts who rated the 25 diets below evaluated each one on its ability to both prevent and manage diabetes. Dietary Approaches to Stop Hypertension (DASH), an eating plan endorsed by the government, and the Biggest Loser die...t came out on top."

Interesting that the "DASH" approach was on top with The Biggest Loser diet because, "..in the judgment of our expert panelists.. Its emphasis on whole grains, fruits, and veggies matches the sort of nutritional prescription that diabetics frequently hear their doctors recommend."

So the DASH approach was the "experts" pick because it's what they hear doctors' recommend to their patients. If the doctors had it correct, then the rate of diabetes would be decreasing, not increasing at such an astonishing rate, isn't that correct?

Their take on Paleo eating: "...The Paleo diet lagged behind other ranked diets when evaluated for its effect on diabetes. Without the research to show otherwise, most experts rated it a “minimally effective” way to prevent or control diabetes."

In my opinion, diabetes is not caused by being overweight. Insulin issues & metabolic issues create a lifetime of over reactions by the body when sugar & processed grains are constantly introduced to the already overstressed body. When the body can't "react" properly to insulin spikes anymore, diabetes or even pre-diabetic reactions occur. A diet that eliminates sugar & processed grains will benefit the diabetic in every case. Carbohydrates should be only introduced in the form of whole fruits & veges and in a controlled manner to not over stress the pancreas.

I have been dealing with insulin issues for about 6 years.  High cholesterol for no reason, blood sugar problems and pre-diabetes.  I came across the Metabolism Miracle diet about 3 years ago which gave me the info about the effects of sugar & carbs on the pancreas and the reasoning behind this.  Not long after I began to follow a Paleo Diet which had similar facts...that the body can not handle processed sugar & grains for the same reasons.  I will write more about my journey with Paleo eating...but I'll give you the facts:

1.  My weight is back to near normal - down 30 lbs.
2.  My cholesterol is down from 272 to 183
3.  I maintain carbohydrates at about 75g or below per day which keeps my blood sugar steady and my pancreas happy.

4.  I'm back to working as a fitness instructor and now playing ice hockey without the terrible fatigue I was experiencing.

So do you have any questions?  Use the comments area and let's discuss.