THE SKINNY ON SUSHI

Decided to broaden my sushi horizons and I am absolutely obsessed. 

 Post 3 Eel and Avocado Rolls (aka 1,000 calories, 50g Fat, 60g Protein, & 93g of Carbs) Luckily I am an athlete! 
Here is the skinny:

Sushi can be a very healthy balanced meal rich in omega-3 fatty acids and protein . However, what you order and how much determine whether you consume a 300 calorie or 1000 calorie meal. Three rules: 1. Use sauces sparingly. They pack on extra calories, sodium, and fat. 2. The words spicy, crispy, and tempura are not a friend to your waistline. Spicy usually means chili sauce and mayo, crispy and tempura indicate frying in fattening oils.  3. Limit yourself to 2-4 rolls.

1. Cucumber Roll: 135 calories F0 P6 C30

2. California Roll: 225 calories F7 P9 C38  (ehhhhh)

3. Avocado Roll: 140 calories F8 P2 C28 (low calorie/healthy fat)

4. Eel and Avocado Roll: 372 calories F17 P C31 P20 (Of course this is my favorite roll! Trim the fat and up the nutrients by opting for brown rice and no sugary sauce)

5. Spicy Tuna Roll: 290 calories F11 P24 C27 (again ask for no sauce)

6. Shrimp Tempura Roll : 508 calories F21 P20 C64 (Tempura= deep fried)

7. Sashimi Roll: 35 calories F1.5 P6 C0

Life is short. If you love the Shrimp Tempura Roll, order 1 and then pick 2-3 healthier options. OR order 2 and work them off. Practice balance every single day!

SEVEN METABOLISM SABOTAGERS

1. Crash Diets-under consumption leads to a SLOWED metabolic rate. The body thinks that it is starving and wants to conserve energy. In other words, once you stop starving yourself, you gain back the weight you lost and then some!!!

2. Binge drinking-scientists have linked binge drinking (6 or more alcoholic beverages at a time) to increased abdominal fat. This is due to the bodies tendency to detoxify alcohol over metabolizing fat. Not to mention the fact that you are way more likely to house a plate of cheese fries after a few drinks than you are sober.  Drunk munchies are real!

3. Cardio junkies- not only does over-exercising cause your metabolism to slow as your body attempts to conserve energy, but any increases in metabolic rate come to hault shortly after you stop exercising. However, the more muscle you have on your body, the harder the body has to work in order to maintain it, and thus, the faster your metabolism is. To keep your oven burning long after you stop moving, combine weight-lifting with bursts of cardio.

4. Simple sugars-Avoid anything white as a rule of thumb: white bread, potato chips, pasta, bagels, cereals, etc.  After we eat that glazed donut, our bodies convert it into glucose and insulin is released in order to maintain stable blood glucose levels. These rises in blood glucose levels not only cause our metabolism to slow, but increase the production of fat. Consuming excessive simple carbs or sugars decreases the bodies sensitivity to insulin causing an increase in fat storage. In other words, the donut (which is now glucose) is not used for energy metabolism, but stored as fat for later use.

5. Lack of sleep-Logging less than six hours of sleep can cause the body to increase the production of ghrelin, the hormone tells us we are hungry and reduce the production of leptin, the hormone that suppresses appetite and burns stored fat in our adipose tissue. Studies also show that not enough sleep leads to poorer food choices.

6.Processed foods- contain preservatives, artificial additives such as dyes and chemicals, and trans fats all of which are toxic to your body and wreak havoc on digestive processes. I was diagnosed with IBS or Irritable Bowel Syndrome several years ago and had to cut out all processed foods because my body simply rejected it. Try to consume food in it’s more natural state whenever possible!!!!

7. Too much caffeine- causes irregular blood sugar levels, similar to simple sugar metabolism(dips and rises), leading to the storage of fat. Limit coffee intake to 1-2 small cups a day.

MUSCLE vs. FAT

First of all let me reiterate how much I HATE scales. As an aspiring dietitian, I am constantly stressing that they are never a true evaluation of a persons health. Remember weight is just a number! It comes as a shock to most individuals along their health/fitness journeys, when the number on the scale does not reflect the image they see in the mirror or the way their clothes fit. How is it possible that we can weigh MORE, but wear clothes two sizes SMALLER?

The answer is that as we set fitness goals and achieve them, we are often replacing fat with muscle, and although the two weigh the SAME, their densities differ significantly. A five foot five 25-year-old female may weigh 130 pounds and appear leaner than she did at 125 pounds, simply because she gained lean muscle and reduced her body fat.

As a female, one of the most frustrating things I hear from many young women is that they don’t weight train because they will gain muscle and look bulky. Not only does muscle improve body composition, but the more muscle you have on your body, the more calories you burn throughout the day. In other words, muscle gain boosts your metabolism, allowing you to consume more.

I am a cardio queen, but I weight train 5 days a week because I have seen major body composition improvements, I can eat more, and I experience psychological benefits as well (great confidence boost!!). If you have limited time to spend at the gym, I would suggest cutting your cardio short by at least 15 minutes and slowly adding some weight training. Don’t be shy to ask someone to show you how to do something. I have had several people come to me for advice and I NEVER MIND! Most of the time people are flattered and more than willing to help. If this makes you embarrassed, you can often watch videos online and start out at home or request a trainer at your gym. In a month, I promise you won’t regret it!