Nutritionize! - CrossFit Unlimited's Nutrition Blog

What are you hungry for?

I was chatting with a holistic psychologist at a health fair yesterday and we got to talking about Nutrition. It's always interesting to hear other disciplines present their food findings. Food is an integral part of our beings and plays an enormous role in our culture and society. But what, how, when, and why we eat often gets confused with what, how, when, why we feel. Psychologists often see patients with various emotional issues that have manifested in attachments to specific foods. In reality one could be starving for appreciation and trying to satiate it with chicken curry and find that they can eat themselves fat and never feel full. Why? Because they are feeding the wrong hunger! Along with this our bodies are often dehydrated and thirsty but our brains react by feeding it whatever food it finds or the body is craving nutrients and rather than being conscious of this and nourishing our bodies we feed it more junk. To avoid overeating and to start actively eating it's important to first check in with your body and ask what it is hungry for. We as a society are slowly or ,perhaps rapidly, making a u-turn and going back to living like our ancestors where we tended to our needs not our cravings and desires.

So what are you hungry for?

 

Nutritionize!

Ritu Riyat

 

Texting Zoleoite: Meal #2

My texting zoleoite was Jenn Carlos! She visited many different eating joints and managed to Nutritionize her food. Thanks to her for providing pics and info, it's going to be an awesome resource!

This is my meal from KFC. Grilled chicken, green beans, and coleslaw. I used a small bowl to make my portion look bigger!

Strike 1: Diabetes

 

Happy Tuesday folks! We are going to switch gears for a moment and rather than talking about increasing performance we will focus on some facts, figures and education of our leading preventable killers. I had the opportunity to attend an awesome healthcare seminar on Medical Nutrition Therapy (MNT) which provided a good amount of valuable information that I will be sharing with you over the next few weeks. MNT has been an area of interest to me for years especially because of its role in Diabetes Management. We (the collective society) have finally realized that Medicine, Lifestyle and Health are not independent but rather inter -dependent. I bet everyone knows someone that has diabetes, high blood pressure, heart disease, or metabolic syndrome… did you know that these are also called the "silent killers" . Unfortunately these names have become all too common over the last 10-15 years.

A major part of any medical therapy is assessment. Clinical indicators play a big role in determining how well your body is responding to the therapeutic regimen you are on. Over the next few weeks I will briefly outline 3 major Clinical Indicators: HbA1c, Blood Pressure, and Cholesterol. I picked these indicators to share because they are usually measured in annual labs and offer wealth information about your health.

Now let's talk about the conditions I mentioned earlier, what are they? How prevalent? How does one get it? Associated clinical indicators and more.

Diabetes

Fact: Diabetes is the 6^th leading cause of death. Fact: 23.6 million or about 8% of the U.S population have been diagnosed with Diabetes and another 41 million people live with pre-diabetes (diagnosed an undiagnosed). More alarming is that 1 and 6 overweight adolescents aged 12-19 have pre-diabetes.

Diabetes mellitus (MEL-ih-tus), or simply, diabetes, is a group of diseases characterized by high blood glucose (sugar) levels that result from defects in the body's ability to produce and/or use insulin. In a nutshell it means you blood has too much sugar roaming around which binds to the red blood cells and make the blood thicker. The thicker the blood the harder it is to move around the blood stream and the stronger the heart has to work to pump this thick blood. Crossfit or not your heart muscle just does NOT want to work that hard. The reason this happens is because Insulin, a hormone whose role is to transport sugar out the blood and into cellular energy houses like muscles, liver and of course fat, is either no longer available or not available in enough quantities.

There are 3 common types of Diabetes.

• Type 1: About 5-10% of the Diabetes population has this form. It is usually diagnosed in childhood and is due to the body's inability to produce insulin. The treatment is Insulin therapy coupled with proper diet and exercise.
• Type 2: This is the most common form and millions of people have been diagnosed with many more that are at high risk or unaware. In this form either the body is not producing enough insulin or begins to ignore the insulin leading to a buildup of sugar in the blood and cell starvation in the body. Think of this situation: you are unaware you have type 2 diabetes, you eat a meal and still feel weak, tired and not energized to exercise so you eat more thinking you need fuel for the fire however in reality the energy is already there in the blood but unable to get to the cells. It's like being in an ocean seeing the land but no boat to get you there. MNT plays a huge role in the treatment of this form of disease. Diet, exercise and proper use of meds can greatly increase your quality of life and health.
• Gestational Diabetes: Usually occurs around 28weeks of pregnancy and must be monitored and managed well to prevent health concerns for the mother and child after birth.

Diabetes is a global nightmare and affects all individuals young and old, black or white, rich or poor. It is something that we cannot ignore, especially when it comes to our youth. Proper education in nutrition and exercise plays a HUGE role in preventing, managing and even healing from this disease.

Clinical Indicator: Glycated Hemoglobin HbA1c

The clinical indicator associated with diabetes is HbA1c. This test measures the percentage of Glycated Hemoglobin (HbA1c) in the blood and based on that indicates the average blood glucose level for the past 2 to 3 months. This information is very important in determining if your treatment plan is working or not. This test is different from a finger stick blood sugar test which tells indicates blood sugar level at that point in time and can vary based on external factors such as your last meal or workout. For example: If at baseline you have out of range HbA1c levels and you are put on a diet and exercise program, a blood sugar test may provide results in range for that moment in time however to determine if the program is working ideally the HbA1c will have improved after 3 months. HbA1c is presented as percentage. Below are the ranges.

Estimated Average Glucose (eAG): Something to keep in mind a new way to understand HbA1c is now being used and is presented as a number (mg/dl) instead of %. This is how the blood glucose is presented in self tests so it makes it easier for diabetes patients to understand their values. A standard conversion formula is: 28.7 X A1C – 46.7 = eAG. I am not sure how it is or will be presented on lab results but it's something to keep in mind.

What is normal?

Phew… I know that was a lot of information but before interpreting results it's important to know what it is you are working with. Hope it helped. So, here are the ranges to keep in mind when interpreting your tests. Remember these vary by the guidelines you are using; the following are from the American Diabetes Association (ADA).

Normal: < 5.6%

Pre Diabetes: 5.7% - 6.4%

Diabetes: >/= 6.5%

Bottom line: If you want to be healthy you have to make lifestyle changes along with complying to your meds. MNT is a way to do just that by finding a balance between Diet and Exercise along with Meds that will enhance an individual's life experience. A major part of any medical therapy is assessment. Clinical indicators play a big role in determining how well your body is responding to the therapeutic regimen you are on.

There is a lot that can be discussed about diabetes, my goal here is to empower you with the basic information so that you can make more informed decisions and ask your healthcare provider more detailed questions. If I didn't cover something you are looking for an answer to, please post to comments or email me.

Next week we will talk about Blood Pressure… stay tuned.

The Texting Zoleoite adventure continues, where did she find her next meal? Find out on Thursday!

Nutritionize!
Ritu Riyat

 

New age food logging

The one thing I admire about crossfitters is their dedication. They come into the cell time after time and take a beating or two from a chipper or Kelly or Fran or some other wod on crack and then they write it down as evidence! Why? Because journals help you measure performance… you don't see and know how far you have come along unless you remember where you started and what better proof than to see it written down.

The same rules apply when it comes to your nutrition. In order to make serious changes to your nutrition lifestyle you must first see your patterns and become aware of them. Keeping a food log for even one week can be extremely informative. You might find that you crave French Fries at 2pm every Thursday or that Mondays are challenging to eat breakfast, etc. Research shows that we make over 200 food decisions a day!!! These range from "What do I want to eat?" to "Do I want another bite?" to "I need to change the way I eat". Logging brings these decisions to the conscious mind that usually is involved in making right decisions. Many people complain that food logs are tedious and time consuming but they can be fun and easy if you find a tool that works best for you. With all of the high tech tools out there we can now access logs on our computers and mobile devices and if all else fails pick up a pen and paper and begin writing.

One CFU member decided to revamp her Nutrition before she tied the knot and to stick with it she used her handy I phone to photograph and text me her meals!!! This texting zoleoite knew that she would be eating out a lot and sticking to the plan challenged her to find healthy alternatives everywhere she went. I was pleasantly surprised by some of her meal creations! I actually looked forward to her texts that when I didn't receive a text, she received 5 in all CAPS! She did a great job in sticking to her commitment and reaching her goals. Over the next few posts I will be highlighting her food adventures for all of you try out. If anyone else is up for the challenge, find a buddy and start texting or text me.

If you haven't every kept a food log or it's been some time since you last have, take on a challenge to write it down for 2 weeks and then see what patterns arise. You can also post your food log to Google docs and share it with me (ritu06@gmail.com) for my viewing pleasure, I will be happy to give you some feedback.

Access the Nutritionize food log here by downloading the power packet.

Texting Zoleoite Meal #1

Sashimi with salad (not pictured:some seaweed salad was added as a side).

Can anyone guess who my texting Zoleoite is?

Also, I am working on a list of good online logging tools. Has anyone tried an online tool they like? Please share your comments.

Nutritionize

Ritu Riyat

 

Fro – Yo. A new age fad or health conscious craze?

I remember the days of walking over to the local Milpitas town center and indulging in my weekly soft serve at Yogurt Street (I think that was the name). It was a simple soft serve with some toppings and cost about 50 cents, probably why it went out of business and more recently have been replaced by the hottest trend... fro-yo. Over the last few years yogurt shops have been popping up all over the bay area with Red Mango and Pink-berry being pioneers in the industry. It took me a while to get into the tart flavor of the yogurt and fork out 5 bucks for it too. More recently places like Yogurt land are revamping how it is done by adding more flavors, lots of toppings, and YOU decide how much you want to pay by filling up your own cup with all the goodies. I find it to be a twist on super size style, since some kids have a mound of yogurt drizzled with all the chocolate chips, reses cups, and hopefully some fruit, that can fit in the cup. More importantly though, does the yogurt live up to the healthy hype? The hot trend is piggy backing on a new wave of health conscious consumers by promoting benefits beyond that of milk… it's the new yogurt buzz work- Probiotics. Probiotics are live microorganisms, or good bacteria that, when ingested in adequate amounts, can provide health benefits ranging from digestive health and regularity to strengthening the immune system. Scientists are still studying this is more detail. The catch is that not ALL yogurts contain these healthy helpers so it's important to read the labels and ask questions. The designer yogurts label the probiotics as Lactobacillus acidophilus, bifidus however some only contain prebiotics and some yogurts contain neither. If you are living a Paleo lifestyle then you probably want to avoid all this dairy and if you are balancing meals then keep in mind that the yogurt contains carbs and many are sweetened artificially which result in major insulin spikes. I am not entirely convinced that the fro- yo craze is healthy but it certainly is yummy. My personal favorite is the pistachio yogurt with some almonds and berries.

 

What's your favorite Yogurtland flavor? Post to comments…

Nutritionize

Ritu

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REMINDER:

Nutrition Basics Seminar Sunday July 18^th @ 10am

If you are not going to the Crossfit games this weekend then make sure you come out to the seminar and jumpstart your nutritious lifestyle!

P.S. Good luck to everyone at the games especially to our very own CFU competitor Chyna… you rock girl!!!

Creatures of Habit

Another holiday weekend has come and gone and it's time to get back on track. It seems that everyone including myself is complaining about all the food splurges lately. With all the delicious bbq's and summer sweets, it's hard not to indulge. Are you wrong? Heck NO! But, keep in mind that all the little splurges eventually add up and before we know it the little splurges turn into biggerr habits. Proper nutrition is not just about knowing the facts it's about being disciplined and working hard to change our habits. The older we get, the more years we have had with our habits and the harder it is to change, but it can be done! If I could create a magic pill to make people stop drinking soda or stop smoking or start eating veggies, basically change habits… I would be a billionaire! Unfortunately it's not that easy, the best things in life take work and the minute you want to give up is when you have to work harder to get over the bumps… these bumps are often labeled "failure". We have all been there, tried to quit something and failed or tried to do something positive and failed. I have learned a lot about what to do to change a habit through my failures and I have also learned what NOT to do. The key is to not give up, instead analyze what went wrong and then try again. When it comes to changing your nutrition lifestyle, sticking through the bumps is all the more important. We live in a society where food marketing surrounds us with subliminal messaging: food is comfort, entertainment, fast, tasty, and cheap! These messages make changing habits harder but at least you know what you are up against. Experts say that it takes a minimum of 21 days of serious work to ensure behavior change. I have listed out 10 things that are important in changing a habit.

1. Change one or two habits at a time: Sometimes I want to do it ALL! I want to run, eat healthy, socialize, indulge, yoga, crossfit, read, work, blog, and on and on all day everyday… in the end nothing gets done. Why? Because its overload. Focusing on one or two specific things for at least a month makes the new habit stick. Remember, simple rules create habits and complex rules create headaches.
2. 21 days: Pick one or two rules that feed positive change and stick with it for at least 21 days. Maybe cut out soda or drink more water.Experts say it takes this much time of consistent work to break a bad habit and reinforce a good one.
3. Write it down: Remember in grade school when you got detention and had to spend an hour writing down the opposite of what you did wrong (the positive behavior); this act reinforces the positive behavior. Same rule applies to adults. Physically writing down, with the archaic pen and paper (not typing or emailing) forces you to think about the value of changing the habit and makes you more committed.
4. Have a support system: This is the key to success. Tell your family and friends about the change you are committed to making and have them hold you accountable. You can even pay them a $100 bucks to keep you in check for 21 days and then be rewarded the funds.
5. Think through you motivation: What is your driving force in making this change? Perhaps it is a healthier life, fitting into your favorite pair of jeans, being the fittest person in the world… whatever it is, identify it, write it down and refer back to it in times of weakness.
6. Realize obstacles: Life throws us curveballs to keep things exciting otherwise our monkey minds would get bored real quick. Be prepared for the obvious and unforeseen obstacles such as summer bbq's, parties, social events, etc.
7. Be consistent: Consistency is key; working on your habit one day at a time will eventually result in a year of success.
8. Stay focused: After a few days of change you may get bored of your new lifestyle or might be inspired to add more to your plate, DON'T! Stick with your 21 day plan all the way through and then make changes.
9. Failure=Success: Yes, this is a fact. Everyone brilliant and successful has failed at some point BUT what made them brilliant and successful is that they got back up, stronger and more determined to finish what was started.
10. Integrity: Stay true to yourself because that is all that matters.

"We are what we repeatedly do. Excellence then, is not an act, but a habit." – Aristotle

 

What habits are you trying to change or adopt??? Post to comments and let's check back in 21 days!!!

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Upcoming Events:

Nutrition Seminar: Sunday July 18 @ 11am

Seminar will cover the basics of macronutrients, meal balancing, and Nutritionize now tips. Open to everyone!

 

Ruffled Feathers...

Drum roll please…. Introducing the newest addition to the downtown San Jose restaurant scene: Ruffled Feathers. This place is located next door to the yoga studio I teach at and has been enticing locals over the last few months; advertising fresh, organic and delicious food. I walked by today and they were finally open so I peaked in to take a look and ended up ordering a fresh eatery salad and homemade basil lemonade. I walked over to the pastry bar area to wait for my food and chatted it up with Tracy, the friendly pastry chef, who also educated on the Ruffled Feathers philosophy and gave me some free sweet samples!

This is what I learned and why I suggest visiting this place:

• 70% of their produce ingredients are locally grown
• Provide preservative free food
• They have NO freezers in the restaurant therefore everything is FRESH and they reduce their carbon footprint.
• They get whole fresh chicken that is cut and roasted as soon as it arrives, which means no frozen, thawed out chicken breast.
• Their goal is to community oriented, socially conscious, and environmentally safe.

(Preservative free marshmallows, fresh tangerine sorbet!)

I think it's a great concept and much needed in the South Bay. Check it out for yourself and let me know what you think!

(Yummy!!!)

They don't yet have a website, but you can visit their facebook page. And if you haven't done so yet, become a fan of Nutritionize! on facebook.

Nutritionize!
Ritu

Ghee-licious!!!

Being a yogini and a crossfitter I strive to find balance in my physical workouts as well as my nutrition, sometimes this can be challenging due to differing philosophies, good thing I am always up for an experiment. The other day my Ayurvedic practitioner told me to start using ghee when cooking. My initial response was a disgusted look and the words "No that's not going to work, what else can I do?" I have distinct childhood memories of various Indian food gatherings where the byproduct of a tasty meal was a puddle of ghee in my plate, maybe that's a slight exaggeration but you get the point. I have put aside my preformed opinions and have adopted the use of ghee this week. So far it's not too bad and it's less expensive than cooking oils since I make it at home!

I did a quick Google search on Ghee and surprisingly it has been mentioned on various crossfit blogs and other nutrition sites.

What is ghee?

It is clarified butter- meaning butter without the milk proteins, water and solids which makes it dairy and lactose free. There is some confusion about ghee and fat. There IS still fat in ghee, in fact it is all fat, but because it is more concentrated than butter so a little goes a long way. Ghee is considered to be high in stable saturated fats and is better for cooking at higher temperatures also known as having a high smoke point (375-485 degrees Fahrenheit), this also prevents the release of free radicals, enjoy cooking with it for the grill or your next stir fry. The taste? It tastes like butter but nuttier.

Ghee has been used in Indian cooking for thousands of years and transcends the cooking realm as it is used in many healing arts. I guess you could call It an all purpose fat!

Benefits of ghee (incorporated from eastern and western studies)

• Stimulates the secretion of stomach acids and helps with digestion while butter and other oils may slow down digestion and sit heavy in the stomach.
• rich with antioxidants and acts as an aid in the absorption of vitamins and minerals from other foods
• strengthens the immune system
• has a high concentration of butyric acid, a fatty acid that contains anti-viral properties, is believed to inhibit the growth of cancerous tumors
• Longer shelf life. Ghee can be stored for a long period of time, longer than butter can, and it doesn't need to be refrigerated when it is stored.

You can find ghee at your local whole foods, make sure to look at the ingredients to make sure it is made only from pure butter and does not include vegetable oil.

Better yet try making it at home: Place 1 to 2 pounds of unsalted, (preferably grass-fed) butter in a saucepan on low heat. Melt until white curds separate and sink to the bottom. Scoop out the yellow liquid on the top and store in a jar.

What are your thoughts on ghee?

Nutritionize!
Ritu

Happy Summer Solstice!!!

 

 

Today officially marks the start of summer and the longest day of the year. If you are looking to get some rays then definitely enjoy the outdoors today. The summer solstice has been celebrated across civilizations, new and old, for years. One of the most famous celebrations pictured above is the sunrise over the Stonehenge. However these celebrations were more than an excuse to party or pray, they change of the season was and is essential to well being. Back in the day people followed the calendar very closely so they knew what to expect and how to prepare, whether it was rains or sunshine. With today's technological advancements, we are slightly disconnected from our primal instinct but they are there at the center core of us. Summer season is revered in agricultural societies as it is the time for creativity and transformation, and it is a time to reap the fruits of the seeds that were sown last season. It is also a time when we crave fresh invigorating foods that are packed with nutrients.

Here are some food favorites to fill your fridge with this summer (by Well sphere):

1- Summer Vegetables

The fresh produce out and about now is amazing and the choices of salads are mouth wateringly good. Keep your eye out for the following:

• Rocket/Arugula - Great with some Balsamic vinegar and parmesan shavings
• Cucumber - A refreshing addition to any salad or great to cut into slices and use for dipping
• Avocados - Probably the best food going to accompany some good meat or chicken
• Mushrooms - In summer more variations crop up. Great to add to meat dishes especially when grilled

One thing you will find with vegetables that come into season in the summer is that they are all very water based and hugely refreshing in contrast to the starchier and filling winter vegetables.

2- Grass Fed Beef/ Organic Poultry and Seafood

Although it's not really a summer food, if you are meat eater then summer might be a good time to experience it organically. Poor quality beef from ill and steroid filled cows is indeed bad for your health. It is a bit more expensive to go organic but the benefits may outweigh the cost.

The US Department of Agriculture has approved the feeding of sawdust, plastic chips, industrial waste, sewage, cement dust, and dead animal parts to commercially raised animals. These are toxins, and the body stores toxins in fat.

This causes the animal to pack on tremendous amounts of fat because all animal bodies, including humans, use fat to wall toxins off away from the nervous system and the vital organs. When they sell these animals, they don't do body fat checks on them and say that some are too fat.

So what they're essentially doing is selling us huge amounts of toxic fat. Red meat isn't bad for you, but commercially raised and poisoned meat is.

3- Hot Peppers

Unfortunately I didn't inherit my cultures spice tolerance, but there are benefits to having a little kick in your foods, especially in the summer.

Some say hot food cools you down in the summer by making you sweat, others say spicy stuff fires off your internal cooling mechanism, and there is no coincidence that people who live in hot countries like India and Thailand have a knack for spicy foods.

Sprinkle some chili on your salad or fresh fruits. Here are some benefits from spicy food:

• Improved Circulation - Thanks to the increase in blood flow caused by the spice which gets your heart pumping.
• Improved Sleep - Some research has shown that spicy foods can help you nod off at night and even wake up more easily.
• Better Digestion - Although some people claim they can't handle spicy foods due to the heart burn it causes this is actually not true. Spicy food actually improves secretion of stomach acid allowing for better digestion and breakdown of food.

4- Dips

These are two of the best foods to use in the summer thanks to their versatility and ability to be made at home fresh.

SOG - Paleo Friendly Hummus

MDA- Paleo Salsa

Both these awesome recipes are so easy to make. Use them to dip some fresh summer vegetables like cucumbers, carrots or celery.

So with that being said, try eating with the seasons and visit your local farmers market or your own garden to enjoy the many fruits and veggies that will be overflowing the vines. Summer is also the time for bbqs, festivals, and outings. Also with the abundance of fresh fruits and veggies we may overlook our protein quantity. A few reminders:

1. Remember to stay balanced: 1/3 protein, 2/3 veggies
2. Drink plenty of water to help flush out toxins and keep from overeating
3. Sleep: It may be bright outside but our bodies still need rest. Get your 6-8 hours.
4. Meal Timings: Life may get busy, in a good way, don't skip out on meals. Be prepared with snacks.

 

Enjoy the summer solstice and hope you all get some rays!

Nutritionize!

Ritu

 

Recipe of the Week: Summer squash PASTA?!

Who doesn't love Pasta? If you have been on a Paleo Lifestyle, then the thought of eating a big bowl of pasta probably sounds like a stomach ache waiting to happen. However hearty Italian food still brings some comfort and excitement to the taste buds. Well, my friends, now you can have your pasta and eat it too. With summer around the corner I am looking forward to the colorful veggies that the sunshine invites. One of my favorites is the Summer Squash. Whether it's grilled up, steamed, sautéed or noodled, squash is full of yummy goodness.

Here is an awesome recipe for your pasta, dress it up with some fresh homemade sauce and enjoy.

• 2-4 summer squash such as zucchini
• 1- 14 oz. can diced tomatoes
• 1- medium fresh tomato
• 2 cloves of garlic
• ~10 leaves fresh basil
• extra virgin olive oil
• salt

First run your garlic through a garlic press and place into a small bowl or cup. Add 1 tbsp warm water to the garlic, stir and set aside.

Next drain your tomatoes and reserve the liquid. Dice your fresh tomato into half inch cubes.

Chop your basil

In a pan heat 2 tbsp of olive oil and add the garlic. Cook until fragrant but not brown, about one minute. Add the canned tomatoes and simmer until sauce starts to thicken, about 8 minutes.

While the sauce is simmering, cut off both ends of the squash/zucchini grate by hand or use a spiral slicer to transform the squash into pasta. Toss in a big bowl with a bit of sea salt and olive oil and let sit for 30 minutes to soften.

When sauce starts to thicken, add fresh tomatoes and basil. Add some reserved tomato liquid if it becomes too thick to work with. Cook sauce another 3 minutes or so and salt to taste.

Toss your sauce with squash noodles and serve immediately.

ENJOY!

Nutritionize

Ritu

Adios Coca Cola!!!

Its not secret that we are in the middle of a health crisis with Obesity as the number one leading cause of preventable death! The key culprit is diet. Old favorites, such as coke which has 10tsp of sugar per can, are being scrutinized for their nutritional content and health hazards. Mexico is setting the stage for a food revolution by removing coke from schools and taking a step towards preventing early onset diabetes.

What I found shocking is how our bodies respond to coke. As you quench your thirst the body and brain scramble to release various hormones in hope to regain balance : As the rave inside of you dies, you’ll have a sugar crash. You may become irritable and/or sluggish. You’ve also now, literally, pissed away all the water that was in the Coke. But not before infusing it with valuable nutrients your body could have used for things like having the ability to hydrate your system or build strong bones and teeth. YIKES! I will pass on this party.

I came across this awesome article on Coke and wanted to share. Read on and let me know your thoughts... 

Also, how are you all doing with the zoleo challenge? Post to comments...

Article by Megan Bedard

Nearly 300,000 schools in Mexico will say buh-bye to Coke in their corridors by 2013. 

The move comes in response to a call for the removal of junk food in schools across Mexico. Some of Mexico's population of 107 million are genetically predisposed to develop diabetes, an disease that is compounded by obesity.

In the new healthy foods kick, even traditional Mexican fried foods are on the way out of Mexican schools, so it's no surprise that Coke, which packs 10 teaspoons of sugar per can, is getting the boot. The dessert-in-a-can is essentially fuel for an obesity epidemic. 

What exactly does a can of Coke do to your bod? In short, the caffeine, sugar, and phosphate combo is an assault on your organs. 

According to HealthBolt, here's what Coke's first hour in your body is like:

▪ In The First 10 minutes: 10 teaspoons of sugar hit your system. (100 percent of your recommended daily intake.) You don’t immediately vomit from the overwhelming sweetness because phosphoric acid cuts the flavor allowing you to keep it down.

▪ 20 minutes: Your blood sugar spikes, causing an insulin burst. Your liver responds to this by turning any sugar it can get its cells on into fat. (There’s plenty of that at this particular moment.)

▪ 40 minutes: Caffeine absorption is complete. Your pupils dilate, your blood pressure rises. As a response, your liver dumps more sugar into your bloodstream. The adenosine receptors in your brain are now blocked, preventing drowsiness.

▪ 45 minutes: Your body ups your dopamine production stimulating the pleasure centers of your brain. This is physically the same way heroin works, by the way.

▪ >60 minutes: The phosphoric acid binds calcium, magnesium and zinc in your lower intestine, providing a further boost in metabolism. This is compounded by high doses of sugar and artificial sweeteners also increasing the urinary excretion of calcium.

▪ >60 Minutes: The caffeine’s diuretic properties come into play. (It makes you pee.) It is now assured that you’ll evacuate the bonded calcium, magnesium and zinc that was headed to your bones as well as sodium, electrolytes and water.

▪ >60 minutes: As the rave inside of you dies, you’ll have a sugar crash. You may become irritable and/or sluggish. You’ve also now, literally, pissed away all the water that was in the Coke. But not before infusing it with valuable nutrients your body could have used for things like having the ability to hydrate your system or build strong bones and teeth.

Nutritionize!

Magic Elixir and liquids to avoid

The sun is finally shining and the weather is good! With the heat outside, our bodies naturally tend to overheat as well so it is very important to stay hydrated and quench your thirst. We often do not realize we are thirst and many times mistake thirst for hunger so make sure to drink plenty of water even when you don't feel thirsty.

I came across this article on how various liquids affect weight gain over the year, take a look and see what liquids you can eliminate. The magic weight loss elixir which came out on top is none other than our friend... H2O!!!  Enjoy.

-- From Men's Health by David Zinczenko

There is a potion that magically strips away pounds from your body, improves your overall health, lengthens your life, makes you more attractive to the opposite sex, and keeps you lean forever. Even better, you can have as much of this magic weight-loss potion as you want, for free, and start stripping away pounds—perhaps even several dozen pounds this year alone—without exercise, without dieting, without visiting the set of Nip/Tuck.

What is this magical elixir? It’s water.

Really? Really. You don't even need to mix in that fancy fat-burning stuff from the vitamin store. In fact, the less you supplement your food and beverage intake, the more weight you’ll lose (and the more money you’ll save). Keep reading this five-point plan from the new book Drink This, Not That! and begin your no diet weight-loss goals today. You'll sip your way to a flat belly in record time--and keep it well beyond summer.

Step 1: Swear Off the Soda and Iced Tea
(Annual Weight Loss: 18 Pounds!)

The National Health and Nutrition Examination Survey measured where most of our calories come from. Researchers broke up America’s food intake into 143 different categories and discovered, to their horror, that the category making up the largest percentage of our calorie intake—7.1 percent, to be exact—was not a food at all. It was soda. (Vegetables, on the other hand, accounted for only 6.5 percent of our intake. Chicken and fish together only added up to 5.7 percent.) To put that into perspective, if you ate an average of 2,500 calories a day, and you cut 7 percent of your calories, you’d automatically drop down to 2,325, a difference that would save you 1.5 pounds per month. You could be 9 pounds lighter in 6 months by going cold-turkey today!

Step 2: Drink 8 Cups of Water Every Day
(Annual Weight Loss: 26 Pounds!)

Yes, the magic elixir really does have amazing powers. In one study, a group of 173 overweight women were put through diet and nutrition training using mainstream diet programs. Researchers then followed them for 10 months, with dietary and body composition being recorded up to 12 months after the classes. All women in the program lost weight, but those drinking more water lost more weight. Drinking more than 1 liter of water per day (nearly 4½ cups) was associated with an extra 5.07 pounds lost in 12 months.

And researchers from the University of Utah found that people who drink the most water have higher metabolisms. In a study, subjects drank 4, 8, or 12 cups of water each day. Those who drank at least 8 cups reported better concentration and higher energy levels, and tests showed that they were burning more calories than the 4-cups-a-day group.

Step 3: Enjoy One, Two, or Even Three Yogurt-Based Smoothies a Day
(Annual Weight Loss: 10 Pounds!)

I love the sound of a cranking blender. But a combination of ice, dairy, and fruit does more than just make a teeth-rattling cacophony in your kitchen. It also helps strip pounds from your body.

There are three simple reasons why: Smoothies take little time to make (so you can quash your hunger pangs quickly), they’re packed with nutrition (especially if you start with Greek yogurt and add berries, whey protein, and some flax), and their thickness takes up a lot of space in your stomach, crowding out the Doritos. In fact, researchers at Purdue University found that people stayed fuller longer when they drank thick drinks than when they drank thin ones, and a study at Penn State found that people who drank yogurt shakes that had been blended until they doubled in volume ate 96 fewer calories a day than those consuming thinner drinks.

Step 4: Avoid Juice Drinks
(Annual Weight Loss: 19 Pounds!)

Imagine a world in which we called products what they really were: Hungry Man Dinners would be called Lonely Man Dinners. ESPN would be called the Fat Nerds Yap about Jocks Channel. And SunnyD would be called Obesi-D because there’s nothing sunny about a drink marketed to kids that looks and tastes like juice, but is 95 percent water and corn syrup.

While even 100 percent juice has its problems, juice drinks and their ilk are the worse offenders. One 16-ounce bottle of SunnyD Smooth packs a whopping 180 straight-up empty calories and 40 grams of sugar. If you drink one a day, cut it out. You’ll lose 19 pounds in a year!


Step 5: Drink Coffee, Not Coffee Drinks
(Annual Weight Loss: 18 Pounds!)

Researchers studied coffee habits in New York and found that two-thirds of Starbucks’ customers opted for blended coffee drinks over regular brewed coffee or tea. The average caloric impact of the blended drinks was 239 calories. The regular coffee or tea, by comparison, was only 63 calories after factoring in added cream and sugar. So even if you like your coffee sweet and light, you can strip away 176 calories every day, just by making this one swap.

Now, budding mathematicians among you may notice that all this adds up to a whopping 91 pounds lost in a single year. This is not good news if you weigh 125. (However, travel just got a lot cheaper because now you can mail yourself all over the world.) Fact is, unless you're currently engaging in all of the bad habits above, you probably don't have 91 pounds to lose.

But this five-point plan illustrates how extraordinarily easy it is to shed extra weight—a lot of weight—just by watching what we drink. And that, my friends, is something worth raising a glass to.

A Classic Dish w/ a Twist: Kelp Spaghetti and Meatballs

 

 

 

 

 

 

 

 

As I’ve discussed before, cooking in bulk is the way to go.  With a dish like spaghetti and meatballs, you definitely cannot go wrong. Today, I’m bringing you a classic dish not only packed with a combination of essential proteins and carbohydrates, but it also has properties that boasts the same health properties as sea vegetables. Did I mention this dish is 100% Paleo? 

Our pasta substitute is Kelp Noodles. Don't let the name push you away from this dish. Kelp Noodles are just so versatile, you could prepare almost any Paleo meal w/ them. Fast, easy, and convenient. 

Can you say that about regular pasta?

If you want to try out these noodles you could easily purchase them at Whole Foods, several Asian markets, or even here Sea Tangle Noodle Company. Depending where you go, one package would cost up to $5.00 and easily feed between 2-4 people (depending on your appetite).

Sometimes I get that craving for pasta, and this is what I come up with.

Hope you enjoy it!

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Kelp Spaghetti & Meatballs

Ingredients:

M E A T B A L L S

•   2 lbs. grassfed ground beef (if you don't have this Trader Joe's has 96/4 Lean Ground Beef
•  3 or 4 chicken apple sausage links (diced up)
•  chopped celery, onions, carrots, and bell pepper (optional: spinach)
•  3-4 cage free eggs
•  2/3 cup almond meal
•  spices & herbs: dried oregano, thyme, parsley, garlic powder/garlic salt, cracked black pepper, pinch of cumin seed
• 2 tbsp flax seed oil (optional)

S A U C E

•  1 bottle of Trader Joe's Organic Marina Sauce
•  1 can of diced tomatoes
•  handful of fresh basil
•  about 5 chopped garlic cloves
•  a pinch of salt
•  using a big saucepan (place all the ingredients and warm it up for a bit)

Prep Time: 20 minutes

Baking Time: 45 minutes to 1 hour

1) Saute the diced up chicken sausage in olive oil and garlic, prior to adding to the mixture.
2) Using your hands mix ingredients together (be careful the sausage maybe hot still)
3) Preheat oven to 375 F.
4) From into large meatballs.
5) Brown the meatballs just a bit --  prior to setting them in the baking dish.
6) After placing the meatballs in the baking dish, pour the sauce all over leaving no meatball "unsauced"
7) Place in oven (I like to use foil to cover the dish), and bake for about 45 minutes to 1 hour or until you see the sauce bubbling a bit.
8) Rinse your kelp noodles and leave them in a bowl of water for just a few minutes to give them a chance to breathe and soften. Before serving, don’t forget to drain your noodles.
9) Place your noodles in a bowl and top w/ your meatballs.

There you have it. I hope you enjoy it.Enjoy!

Cheers.

T H E O

 

Eating Healthy

These three Crossfitters are serious about their food. I joined them for lunch at Specialty's in Milpitas where we found lots of options to enjoy a nutritionized balanced meal. They have nice sized salads with lots of veggie and meat varieties. I have also been noticing that more and more restaurants are providing the nutritional value for their meals. When your peanut butter and jelly sandwich is a whopping 1200 cals and full of carbohydrates, it may not look as appealing. As many of you finish off your first week of going zoleo you may be facing a common hurdle: time and convenience. Since this is a lifestyle I encourage you to continue visiting your favorite food spots and take a closer look at the menu, I guarantee you will find something that fits into the plan and still appeals to the taste buds.

I also encourage you to share these food finds with the rest of us so we can all savor the goodness too :)

For those of you taking on the 6 week challenge, don't forget to send in your food logs.

Here are 10 tips to help you eat more healthy!

Cuckoo for Coconut Blueberry Muffins!?!

 

Every now and then I get this craving for something sweet, and when I’m in a rut I feel that I usually have two options: 1) a delicious piece of fruit or 2) something somewhat sweet, but usually gluten free.  If you have been following the diet strictly each week you’re definitely entitled to a treat. Essentially, it’s alright once in awhile. Right?

To satisfy your sweet tooth, try these Coconut Blueberry Muffins. Not only do they satisfy your sweet tooth craving, but they are also gluten free and hardly bad for you. The subtle sweetness of the blueberries and honey bound together by the coconut flour make for a delicious and hearty treat.

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Coconut Blueberry Muffins

Ingredients:

• 3 cage free eggs
• ¼ cup + 2 tbsp. coconut flour
• 2 tbsp. unsweetened coconut milk
• 2 tbsp. honey
• 2 tbsp. coconut oil
• ½ cup frozen blueberries
• ¼ tsp. vanilla
• ¼ tsp. salt
• ¼ tsp. baking powder

Makes 6 Muffins

Directions:

 1. Preheat oven to 400F.

 2. Combine the eggs, coconut oil, coconut milk, honey, salt and vanilla in a bowl and whisk them all together to make sure it is thoroughly mixed.

 3. Sift the coconut flour and baking powder into the mixture. Make sure there are no lumps.

 4. Carefully fold in the blueberries, and pour into the greased muffin tin.

 5. Bake for 15-18 minutes. Enjoy.

 There you have it. I hope you enjoy it.

 Enjoy!

 Cheers.

 T H E O

 --

References:
 [1] Photo Reference: Blueberry Muffins

He’s Baaaaack!!! Announcing 6- week Zoleo Lifestyle Challenge

We are well into the Spring season and Summer is just around the corner, there couldn't be a better time to do some nutritional cleansing to look and feel great for the sunshine! Nutritionize is hosting the ever popular ZOLEO CHALLENGE! Grab a buddy or two or three or more, set some goals, and then make them happen! The rules are fairly simple and the results are priceless. The challenge will span 6 weeks, and everyone is welcome to participate, there is no fee to join so spread the word. We will have a small surprise for the winner of the challenge who will be determined by how closely they followed the rules below (especially logging!). Best of all, throughout the entire 6 weeks you will have the guidance of Nutritionize and the support of your peers.

ZOLEO CONTEST DETAILS:

For the next 6 weeks you will do the following:

• Set a 6 week goal
• Begin following a Zoleo Lifestyle (details below)
• Maintain a daily food log to be submitted online (I have a sample excel file on Google docs that can be used)
• Maintain Integrity (i.e. stay ON the bandwagon!!)
• Most importantly HAVE FUN and be creative. This is a lifestyle so enjoy it!

May 24^th: Last day to join, just so we can ensure we get a good sized group.

What is Zoleo?

Simply put, Zoleo is the Paleo diet plus the Zone diet, minus all the crap that makes them hard. To adopt this lifestyle you will eat a Paleo diet and follow the zone portion and timing principles.

Eat the following:

• Lean Meats
• Eggs
• Vegetables
• Nuts, e.g. walnuts, Brazil nuts, macadamia, almond. Do not eat peanuts (a bean) or cashews (a family of their own)
• Low Glycemic Fruits (eg. Berries- strawberries, blueberries, raspberries etc.)

Do NOT eat the following:

• Processed Foods- including bread, pasta, noodles, anything in a can
• Beans- including string beans, kidney beans, lentils, peanuts, snow-peas and peas
• Potatoes
• Dairy products
• Sugar
• Salt
• Fruit juice
• Sodas

Meal Portion and Timing:

• Balanced Meal: 1/3 Protein, 2/3 Carb and a sliver of fat
• Eat a balanced meal within an hour of waking up and every 2-3 hours after that without allowing 5 or more hours pass without eating.
• Remember Breakfast really is the MOST important meal of the day… do NOT skip it.

Don't forget this:

• Include 2-4 grams of Fish Oil supplement into your lifestyle and take with a meal. (you can use Robb Wolf's fish oil calculator to determine your appropriate dosage)
• Hydrate Hydrate Hydrate!
• Enjoy a Post Work Out recovery meal: Protein + carbs (type depends on goal) and NO FAT.

More information on any of the above topics can be found at www.nutritionize.net . You can also email us with questions at info@nutritionize.net or posting up to the blog. I'm looking forward to seeing some creative recipes and some amazing results!

Post to comments if you are up for the challenge…

It's just Mayonnaise.

 Last week, I had this craving for Chicken Salad, and for those avid fans of Chicken Salad, you know that one of the key ingredients, other than chicken, is mayonnaise. How many of you actually eat mayonnaise on the Paleo diet? Although it can be seen as Paleo, I’m guessing a probably a handful of you don't really touch it. Right?

 Although Paleo is pretty straight forward, I feel it gets a wee bit tricky when it comes to condiments. You just need to know where to look, and how to find a substitute. Did you know that there is a Paleo-friendly version of mayonnaise? When I found the recipe for Omega-3 Paleo Mayonnaise, I was ecstatic. Not only was I sure that what I was consuming was fresh and Paleo, but I was also able to have my chicken salad too!

 I swear, this diet gets better and better when you know there is a Paleo-friendly substitute for just about most of your everyday condiments.

 Enjoy the Omega-3 Mayonnaise, and let me know how it goes!

 

Paleo Mayonnaise

 Ingredients:

• 1 cage free egg
  
• 1 tsp. fresh squeezed lemon juice
  
• ¼ tsp. dry mustard
  
• a little less that ½ cup of olive oil **
  
• ½ cup flaxseed oil
  

 **For me Olive Oil has a strong taste, so I try to use less of it so it doesn’t seem as overpowering; however, its up to you to see how much you want to put in.

 Makes a 1 cup serving.

 Directions:

1. Put egg, lemon juice, and mustard in your food processor, and turn it on for about 5 seconds.

 2. Slowly add oil mixture.

 3. Keep adding till the oil is all in and you notice the consistency of the mayonnaise is becoming thick.

 4. Place ingredients in a Tupperware and refrigerate it. It should stay fresh for about a week or so.

--

There you have it. I hope you enjoy it.

 Enjoy!

 Cheers.

 T H E O

--

References:

 [1] Photo Reference: Mayonnaise

 

 

 

Proper Nutrition Essential in Comprehensive Cancer Care

Emily from Mesothelioma.com, a leading web resource for those affected by mesothelioma – a rare form of cancer occurring in the lining of the lungs and abdomen, approached us to provide important information about how proper nutrition regimens make a big positive impact for cancer patients.  Please read:

Proper Nutrition Essential in Comprehensive Cancer Care
By Jack P. Bleeker

Proper nutrition is important for all individuals, but can be critically important for those who are battling cancer. For this reason, proper nutritional regimens are now being included in comprehensive cancer treatment plans and are a staple of integrative oncology. While proper nutrition cannot, in and of itself, cure cancers, it can provide strength and health to a patient who will need it as they battle their disease. It is not only symptoms of aggressive cancers like mesothelioma, but also their treatment with methods like chemotherapy that will demand proper nutrition.

Malnutrition can be extremely harmful to a cancer treatment regimen, and must be kept in mind when considering each individual patient's treatment roadmap. Cachexia and anorexia are common causes of malnutrition in cancer patients. Nearly all patients who develop extensive disease will battle anorexia, with common symptoms being weight loss and loss of appetite. Cachexia is a debilitating wasting syndrome causing weakness and loss of weight and is particularly common in those battling cancers of the lung (such as pleural mesothelioma), pancreas, and gastrointestinal tract. Cachexia is similar to starvation in healthy individuals, but cancer patient's bodies are unable to make the adjustments to slow down the use of nutrients.

Proper eating habits for those battling cancer and undergoing cancer treatment can help fight the breakdown of muscle strength, enhance tissue reconstruction, and stave off infection in those with compromised immune health. Those who are able to maintain their health through nutrition and exercise will typically be eligible to receive more aggressive dosages of chemotherapy and radiation treatments. Each individual patient's treatment plan will require the advice of cancer specialists and physicians who are able to make an assessment of the patient's overall health. Dr. David Sugarbaker of the Brigham and Womens Hospital and Dana Farber Cancer Institute in Boston, MA will work closely with each of his patients battling thoracic cancers, including malignant mesothelioma, and develop an individual mesothelioma treatment guide, including recommendations on proper cancer nutrition.

While malignant mesothelioma is far from the only cancer that demands proper nutrition in patients, it is particularly important given the current lack of a mesothelioma cure in those patients battling this aggressive later-stage disease. That being said, all cancer patients will benefit from the strength and overall health that proper and sound recommendations doctors and nutritional specialists can provide them with. Cancer patients as well as family members and caregivers seeking further information about proper nutrition in cancer care should seek the advice of these individuals and apply them to a patient's particular circumstances and needs.

Reference

National Cancer Institute. Overview: Nutrition in Cancer Care 2005
Dana Farber Cancer Institute, Harvard University. Nutritional Resources Overview . Boston, MA 2009

Mesothelioma Information courtesy of Mesothelioma.com
4/29/2010

Learn more about mesothelioma and how proper nutrition can help those coping with mesothelioma radiation. Post questions to comments.

RePost: Spice Rub Crock Pot Chicken

Sarah from EveryDay Paleo just posted this awesome recipe. It's SUPER QUICK and looks awesome. You'll need a crock pot!

From EveryDay Paleo:

I love, love, love my crock pot and came up with a new and insanely easy spice rub chicken recipe that I hope you all enjoy! 

Spice Rub Crock Pot Chicken

1 5-6 lb free range organic chicken - giblets removed, rinsed, and patted dry with paper towels

1 white onion sliced

1 tsp sea salt (optional)

2 tsp paprika

1 tsp cayenne

1 tsp white pepper

1 tsp poultry seasoning

1 tsp garlic powder

Cover the bottom of the crock pot with the sliced onions.  Mix all spices in a small bowl and then rub the spice mixture all over the whole chicken.  Place the spiced chicken on top of the onions in the crock pot, cover and cook on low for 5-6 hours (depending on your crock pot).  No need for any liquid, the chicken will cook in it's own juices.  Make sure you spoon the onions and a little bit of the juices over the chicken when you serve it.  I served my chicken with our favorite brussel sprouts, steamed for 5 minutes and then sauteed with a little olive oil, dried dill, garlic powder, and pepper.

Enjoy!

-Sarah

How to explain the Paleo Diet to people

Whole9 just did a great post on this, and it's one of the most important aspects of turning your "diet" into a healthy lifestyle. In our seminars we talk about the importance of sharing and enrolling the people in your life about what you're up to. If you're just starting out, this is KEY.

From the Zoleo Lifestyle "Pillars of Power" in the Power Packet:

Your commitment to a long, healthy life becomes real for YOU when you share with others. Share your goals with many and often. When people ask what you're up to, share what you've gained to enroll THEM. Enroll your family and the people close to you in joining the Zoleo lifestyle. This is a powerful way to make things easy, and also improve the lives of those around you!

In Whole9's post, they take this a step further by providing an actual script to use when discussing with people, check it out:

The Whole9 Nutrition Elevator Pitch:

I eat "real" food – fresh, natural food like meat, vegetables and fruit. I choose foods that are nutrient dense, with lots of naturally-occurring vitamins and minerals, over foods that have more calories but less nutrition. And food quality is important – I'm careful about where my meat comes from, and buy produce locally and organically as often as possible.

It's not a low calorie "diet" – I eat as much as I need to maintain strength, energy and a healthy weight. In fact, my diet is probably much higher in fat than you'd imagine. Fat isn't the enemy – it's a great energy source when it comes from high quality foods like avocado, coconut and nuts. And I'm not trying to do a "low carb" thing, but since I'm eating vegetables and fruits instead of bread, cereal and pasta, it just happens to work out that way.

Eating like this is good for maintaining a healthy metabolism, and reducing inflammation within the body. It's been doing great things for my energy levels, body composition and performance in the gym. It also helps to minimize my risk for a whole host of lifestyle diseases and conditions, like diabetes, heart attack and stroke.

This is great because it focuses on what you DO eat, versus what others shouldn't eat (i.e. bread, grains, etc.) to enroll them instead of put them on the defensive.  Conversations will go all types of directions from here, however remember not to make people wrong if they push back, they're just dealing with themselves.

I know a lot of you are just getting started, so try it out, and post what happens to comments!

Cream of Mushroom w/ a Twist?!?

DISCLAIMER: Don't let the first site of this picture push you away from this dish. It's really good. I swear! =)

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How many of you enjoy the creamy, savory taste of Cream of Mushroom soup? I have to admit, although it's really bad for you it tastes really really good. There are "light" or fat free versions of this soup out there on the market, but if you're gonna eat it you might as well go for the gold, right? Heck yah!

Now imagine if there was a Cream of Mushroom soup that you could eat that's neither Light or Fat Free, would you still do it?

Now you can!

Paleo Cream of Mushroom Soup

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Here is the Paleo Cream of Mushroom Soup Recipe:

1 avocado
1 tomato (chopped)
1 medium onion (diced)
1 red pepper (chopped)
1 cup of mushrooms (sliced)
1 clove of garlic
1/2 juice of the grapefruit
1/8 cup of chopped basil
1 tbsp. olive oil
1 tsp. Trader Joe's 21 Seasoning Salute ++
1 tsp. garlic salt ++
1 tsp. pepper ++
1 cup of hot water*
*Optional: You can also use 1/2 cup of Organic Free Range Chicken Broth + 1/2 cup of hot water

++ Recommended: Use the seasonings according to your taste preference.

+++ You can add celery, carrots, or other veggies to this as well.

___________________

1. Warm up a small pot and add the olive oil.

2. Saute the tomato, onions, mushrooms, and sweet peppers and add Trader Joe's 21 Seasoning Salute, garlic salt, pepper (as much or as little as you like), and basil.

3. Blend 1 avocado, the juice from 1/2 of a grapefruit, 1 clove of garlic, and 1 cup of hot water.

4. Add your blended avocado et. al to your sauteed vegetables and reduce the heat to medium.

5. The consistency should be thick and creamy.

6. Make sure your soup is warm, and not bubbling.

7. Enjoy!

Let me know how it goes!

Cheers!

T H E O