Nutrition Talk

By October 3, 2015 December 14th, 2016 Andrea's Articles
1d64d5_388985ba7736469d8c50721e75fcb46dThat was the headline out of this week’s nutrition seminar, hosted by local Holistic Dietitian Melissa Kuzma.  In “Nutrition 101,” Kuzma urged Hotova CrossFit members to find their “WHY,” as in– Why do I want to lose weight? Why does eating healthy matter? Why have I not been succeeding with my current eating habits?  She encouraged those in attendance to consider past thoughts about nutrition and what actions may be needed to improve nutrition.
According to Kuzma, with plenty of research to back this up, being in good health and maintaining a healthy weight depends on five factors:
2.Sleep— adults need a minimum of seven hours a night
3.Water— drink half your weight (in pounds) in ounces per day, or, more simply, until urine is clear
4.Nutrition— buy good food
Kuzma pointed out that eating well is more expensive; people in other countries often spend one-third of their income on food, while Americans spend that same amount instead on health care.
The dietitian advised against counting calories or fat grams.  She said the only items she finds useful on nutritional labels of food packages are the information about sugar and fiber.  Kuzma encouraged instead for clients to eat whole foods, and to look at ingredient lists on packages– the simpler, the better.
In America, the typical diet is called the Western American Diet.  It includes too many calories, too much meat, too many processed foods, and not enough fresh vegetables and fruits.  Populations that eat this diet suffer significantly more from obesity, certain cancers and cardiovascular disease.  In areas of the world where other diets are consumed– those who deviate from the Western Diet either mildly or dramatically– can cut by up to 70 percent occurrences of cardiovascular disease, type two diabetes and colon cancer.
Kuzma used the car burning gasoline analogy to help members think of their bodies needing fuel.  She recommends essentially what Michael Pollen wrote: “Eat food.  Not too much.  Mostly plants.”  Kuzma said, for a healthy diet, a person needs to consume 7-13 servings of organic, vine-ripened fruits and vegetables per day; athletes should eat upwards of 20 servings.  She does NOT recommend anything synthetic or processed or “light,” as these products just contain chemicals that do further damage.  People who want to be healthy can certainly consume raw, real butter; whole milk; full-fat, cold-pressed oils.  Meat should be seen as more of a side dish or a flavoring than the main course.  Everyone should aim for a variety of foods from a variety of sources, and work to get necessary vitamins and minerals from whole foods as opposed to supplements.
The nutritionist does approve of whole food supplementation and is an advocate of Juice Plus products.  Melissa Kuzma will conduct future nutrition seminars at Hotova CrossFit in Buffalo, Minnesota.  She is also available for grocery shopping consultation and home pantry review.  You can contact Melissa Kuzma through Kuzma Chiropractic in Buffalo, at 952-239-8223, or at.
“Food Rules: An Eater’s Manual” by Michael Pollan
“Getting to Yum: The 7 Secrets of Raising Eager Eaters” by Karen Le Billion
“100 Days of Real Food” by Lisa Leake
“The Blue Zones” by Dan Buettner
“The Jungle Effect” by Daphne Miller, M.D.
For those members looking for more structure and guidance in their diets, the owner-coaches at Hotova CrossFit recommend the Zone Diet.  (See “The Zone Diet” by Barry Sears.)  You can contact Melissa Kuzma or stop into Hotova CrossFit at any time to talk about your diet concerns with Dean Tonev or Giane Tonev.  A healthy lifestyle begins with you, and we are all here to help!