Microplastics: You are what you eat??

February- March 2024

No matter what you eat, chances are inevitable that you are consuming some plastic sediment in your food. Microplastics, namely those tiny 5 millimeters  particles of plastic,  are  present throughout our environment. Since microplastics are in the soil, they get into plants, animal feed, animals, are consumed by fish,  and eventually  end up in our bodies.  One recent  study showed  that 80% of people evaluated had microplastics in their blood.

The microplastics you consume can affect every part of the human body from your gut, to your hormones, to your lungs, to reproduction, to your immunity. Even   your weight control could be impacted  by microplastics.

Targets of Microplastics:

Immunity and Infection resistance: Microplastics can trigger inflammation and stress in the body which leads to tissue damage and inflammation. It can disrupt the body’s ability to fight off infections, regulate appetite, metabolism, and  even fat storage.

Because of their small size, microplastics penetrate deep into tissues and organs, raising concerns about their potential to cause long-term health problems. Microplastics can accumulate in various organs, where they may persist for extended periods, leading to chronic inflammation, tissue damage, and organ dysfunction, with potential implications for overall health and well-being.

Gut Flora Balance: Microplastics have been implicated in creating an imbalance in the natural bacterial community in your intestines.  Research suggests that this leads to an unhealthy balance of harmful vs helpful bacteria, and  cause undesirable side effect such as gas, bloating, pain, diarrhea and constipation.

Endocrine Disruption: Some types of plastic contain chemicals known as endocrine disruptors, which can interfere with the body’s production and effectiveness of hormones. These chemicals may disrupt  digestion, absorption, metabolism and weight control.

WHAT CAN YOU DO ABOUT IT?

While it may not be possible to completely avoid microplastics in our environment, there are things we can do to minimize future exposure and improve our health. Here’s a breakdown based on what and how you are eating:

1. Water , Seltzers, soups,  kombucha,  coffee and tea , broths and flavored beverages: Switch to glass and stainless steel containers.

Single use plastic water bottles are a large contributor to microplastic ingestion.! Choose glass instead. For convenience on the go, choose a reusable stainless steel water bottle.

2.What’s on your menu:?  Always minimize plastic packaging wherever possible. Bring your own bags to the Farmer’s Market and choose organic produce. Similarly, bring containers to the grocery store to buy from the bulk bins without using plastic bags. Buy whole foods, choosing plastic wrap-free versions whenever possible. In the kitchen, use tempered glass or wooden cutting boards.  A study found that thousands of microplastics can be  released each time a polypropylene or polystyrene board is used to cut carrots(!) Similarly, opt for stainless or bamboo cooking utensils in lieu of plastic  for cooking or preparing food.

Store leftovers in shallow pyrex or glass containers, not plastic!

And NEVER microwave food in plastic containers.

ADVICE TO LIVE (AND EAT)  BY: How Do We Recover?

The first step to healing from microplastic exposure is to take action to limit your t future exposure, by taking all of the steps outlined above. That will help our body to begin to heal naturally.   Simultaneously try to follow a healthy eating style: one that minimizes your exposure to pro- inflammatory sugars and preservatives.   Then the last step would be to supplement with needed nutrients where necessary .  to help your body detoxify, heal, and be better prepared to handle the toxins in the 21stCentury.

Boost your intake of these healthy foods below to help your body recover from microplastics naturally:

Although microplastics are prevalent in our environment, taking the above steps to keep the harmful stuff out and get the good stuff in!!


Once again, it's time for my annual pep- talk about holiday eating. 

NOVEMBER - DECEMBER 2023


It’s often said that the key to winning a football game is a good defense. The same can be said about holiday eating. By devising a good defensive plan now, you can survive the holidays without the usual 2-to-3 pound weight-gain creep. In contrast, a holiday meal that’s eaten without restraint can exceed 1,500 calories—which, for a sedentary dieter, is a whole day’s calorie allotment!

In this entry, I’d like to give you advice on how to design your own fool-proof game plan for healthy holiday eating.

Some Tips for the Holidays

No dieter wants to start the holiday season  with excess poundage on board. Here are some strategies to avoid runaway holiday weight gain.

Practice “crowding out.” “Crowding out” refers to displacing high-calorie, low-volume foods from your standard menu by beginning to choose high-fiber, low-calorie ones. This means, for example, always starting your meals with a large salad or portion of fruit, then proceeding to your cooked vegetables and high-fiber starches, and finally to the meats. In other words, by the time you get to the calorie-rich, heavier foods at the end of a meal, you are already partially full from your fiber-rich primary choices.

Have a Plan. At a party buffet, before rushing over to fill your plate, stand to one side for a moment and survey the spread. Choose your favorite foods and skip your least favorites. If you are eating at a restaurant, log on to its website before you set out and evaluate the menu options. This will help you to avoid impulse eating.

Check in with your appestat, the area in the brain believed to regulate appetite and food intake. That is, make sure that your gut and your brain are communicating effectively. Establish certain logical eating rules for yourself. For instance:

• Always sit down for meals and snacks.

• Eat slowly.

• Eat until you are satisfied but not overstuffed.

• Savor your favorite holiday treats but eat small portions.

And remember: After a meal, at least 20 minutes must go by before your blood sugar rises and your brain gets the message that your stomach is sated.

Control your social calendar. Try especially to say “yes” to food festivities that occur during breakfast or lunchtime. Why? Portion sizes tend to be smaller at those times, and food items are occasionally less fat-laden. If you can take control of at least two-thirds of your daily eating calendar during the holidays, you’ll have a much better likelihood of managing your holiday guzzling and gobbling.

Hydrate before and during a gathering. Gentle reminder: One of the first symptoms of dehydration is a loss of concentration and willpower. Be sure to have at least 16 ounces of water prior to any socializing that's going to involve food—and intersperse the occasion with regular drinks of water.

Hydrate while imbibing alcohol. If you are drinking alcohol, alternate a sip of water or seltzer with a sip of your cocktail or beer. You certainly don’t want to plunge into a bacchanalian holiday feast with your food focus out of focus.

And finally…

Curb your (food) enthusiasm. Here’s a tip from the food behaviorists. Whenever your give in to a food temptation, you are training yourself to do just that: give in. In contrast, when you resist a food temptation, you are training yourself not to cave in. The more you practice resisting the foods that tempt you the most, the easier you will find it to contend with holiday temptations. 

Weight Loss in a Syringe: Is  it all that it’s Hyped up to?

October- November 2023 

According to the CDC more than 42% of American adults are obese. For many years, I have been applying all sorts of successful nutrition methods, sometimes in combo with medications  to address long term weight loss solutions.

Of late, a new medication trend has been getting a lot of attention: people using the diabetes drug Ozempic for weight loss. It works by mimicking a naturally occurring hormone. As those hormone levels rise, the molecules go to your brain, telling it you're full. It also slows digestion by increasing the time it takes for food to leave the body. This is similar to the effect of bariatric bypass surgery

 It is designed to be taken long-term.

 WHAT IS IT:

Ozempic, and it’s diabetes twin -medications Wegovy and Mounjaro are all forms of semaglutide . It is a class of medications called GLP-1 agonists, which are given weekly by regular injection. These drugs were originally developed and approved to treat Type 2 diabetes—and they are quite effective in improving blood sugar control.
It turns out that they were also quite effective in promoting weight loss. People taking these drugs can experience weight loss similar to the outcomes with bariatric surgery—and well beyond what people suffering from overweight and obesity are typically able to achieve with lifestyle modification alone. 

SIDEBAR; It’s my strong opinion that  for most people who are first embarking on a weight loss effort, the best route for sustained weight loss is one that involves a easy to follow food lifestyle plan in combination with the expertise of a registered dietitian like me! 

There are cases where clients have a conflict with constant nagging “run- away - hunger "that cannot be sated, no matter what they’d try .  For these people with dysregulated appetite or metabolisms, these drugs seem to level the playing field somewhat. People taking these medications often describe that it “turns down the food noise” in their heads, reducing their appetite and desire for food and making it possible to reduce their food intake enough to promote significant weight loss–leading to improvements in their health and wellbeing.

HOW DOES IT WORK

Semaglutide has as three-pronged diet effect; it signals to your brain to eat less and store less, while slowing down food movement through your stomach, helping with satiety. It also works by slowing down the rate at which food moves the digestive tract. For some people, this can cause nausea and even vomiting. These side effects often abate with time, but many people find the side effects so troublesome that they choose not to continue taking it. In a small number of cases, that slowing of digestive transit time can lead to more serious problems, such as intestinal blockage. 

What’s more.semaglutide provides  some added long-term chronic disease  prevention  Newer research shows that semaglutide  can  include a significant reduction in cardiovascular risk as well. This class of medications is truly a game changer in the treatment of conditions that affect the majority of our adult population. 

PROS AND CONS  The big number on the scale can be deceiving!.  Taking a closer look and body biometrics, accelerated weight loss with this drugs can trigger unwanted muscle wasting.  If  the weight loss is accelerated and severe, there can be possible excess muscle loss with semaglutide.  When we are losing excess body weight, we want to be losing body fat, not lean muscle tissue. This is especially important for people over 50, who are already fighting against age-related loss of muscle tissue.  weight more slowly can preserve more muscle tissue

COMPLICATIONS:
 Data shows there is a risk of developing pancreatitis—an inflammation of the pancreas—but it’s very low. There's a warning from the FDA due to its potential to cause specific types of thyroid tumors and thyroid cancer  based on studies with lab rats.  It’s a 'theoretical risk, ' More commonly, side effect of  nausea and vomiting can lead to malabsorption and lead to nutrient deficiencies .

DURATION? These medications are intended to be prescribed chronically to assist with weight loss and weight-loss maintenance, And always remember, weight loss happens because the underlying causes are being treated. If we stop treating the underlying causes, that effect will likely be reversed .That said, doctors ultimately don’t yet know what the potential long-term effects of using this medication to treat obesity may be.


WHAT HAPPENS OF YOU STOP TAKING IT For the short term you will likely not have any issues as the medication can last in the system for up to eight weeks,  But if you stop taking it long-term, there’s a pretty high chance of weight regain. The risk of health complications like heart attack, stroke, and type 2 diabetes also rises with weigh regain.

CAVEAT EMPTOR! The media hype has been so huge that unscrupulous entrepreneurs are hawking fake knock offs of this med.    Don’t be dupped into buying generic formulations .  Many off-brand version of the drug have been seen at unlicensed compound pharmacies abroad and across the U.S. The FDA receives reports of adverse events after patients used "generic" versions of semaglutide,

IN CONCLUSION   Just remember, weight loss happens because we change the balance of energy. If we consistently start taking in fewer calories, we’re going to lose weight, because we’re expending more energy than we’re taking in. Be prepared to stop losing weight and reach a plateau.

AND FINALLY

It’s my strong opinion that for most people who are first embarking on a weight loss effort, the best route for sustained weight loss is one that involves a easy to follow food lifestyle plan in combination with the expertise of a registered dietitian like me! 

Consider also the problems of  high cost, inadequate supply chains, and spotty insurance coverage.

 


Heat Wave!!!! Food and Fluid Advice for Hot Weather…

JULY 2023


With the thermometers hitting an all time high in much of the country, I thought this would be a good opportunity to address that to eat,( and NOT to eat) in the midst  of a heat wave.

Keep in mind that your food and fluid status impacts on all the’ major operating systems' of the human body.

For one thing,  hydration is important for adequate digestion  When you’re short on fluid you can feel queasy  and nauseous.  Your body  de-prioritizes digestion and focuses on cooling and circulation.

 Adequate hydration is also important to strength, speed, and stamina. If you don’t consume enough fluid, you’ll feel  weaker and tire earlier in activity.  Ultimately dehydration can increase your risk of injury.

How much? -   In higher heat situations, your body needs more fluid to facilitate evaporation and cooling of your skin surface. Try to target ½ oz of fluids for every pound of your body weight.  This is just a rough guideline. Read on for other considerations in approximating this parameter.

And always keep in mind that thirst is a lagging indicator of your fluid -condition.

What counts as fluid?   Your fluid needs go far beyond what’s in the insulated water bottle… Consider these fluid options.

*- If you’re working out for an activity of longer than one hour, you may need to replete some of the lost electrolytes from sweat. .  Look for hydration drinks or powders  that fit the following criteria: 250 to 300 mg potassium, 100 -150 mg  magnesium, and  200 to 350 mg of sodium ( or less).

Although water is a great choice for hydration, it's worth noting that you can also stay adequately hydrated by increasing your fruit and vegetable intake. About 20% of your daily fluid needs are typically provided by the foods you eat. Fruits and vegetables are practically 99% percent water by weight.  One added bonus is that fruits and vegetables come with their own body-restoring  electrolytes like magnesium, potassium and chloride.

Caffeinated coffee and tea also “count” towards your fluid needs. Contrary to widespread belief, caffeinated beverages are not dehydrating.  Although caffeine is a diuretic, because coffee and tea are more than 99% water, you take in far more fluids than you lose from the diuretic effect. What's more, if you drink caffeinated coffee or tea regularly, your body habituates and the caffeine no longer has a diuretic effect. Alcoholic beverages, on the other hand, are dehydrating.

So how do you know if you are drinking enough fluid ?  There are three ways to monitor your hydration.1. Check your urine color- it should be clear or light in color. 2 Monitor your thirst.  If you’re thirsty you’re already need to sip on 12 to 16 ounces of fluid to “catch up.  3 Monitor your weight before and after exercise.  For every pound of weight lost, be sure to restore with at least 20 ounces of fluids.

Your Fluid Needs during Exercise: For starters, drink 20 oz of fluid 1 hour before exercise (could be a combination of fluids such as juice, flavored water, tea), When your body is active, you need to think about not only how much you drink but HOW you drink:


A DIY Hydration Beverage No need to buy expensive powder formulations. You can improvise your own version of a muscle fueling  hydration beverage by mixing a few essential ingredients from your kitchen —namely water, salt, and juice. Sports physiologists say that the ideal energy drink is one that has about 6% carbohydrate concentration.  That’s the concentration that gets absorbed and used by exercising muscle most efficiently.   Here’s an example of a popular recipe:

Ingredients:

·         1/4 cup sugar (I substitute honey maple syrup or molasses here)

·         1/4 teaspoon salt

·         1/4 cup hot water

·         1/4 cup orange juice (not concentrate) * plus 2 tablespoons lemon juice

·         3 1/2 cups cold water

Preparation:

1.     In the bottom of a pitcher, dissolve the sugar and salt in the hot water.

2.     Add the juice and the remaining water, chill.

3.     Quench that thirst!

Note: You can substitute any real fruit juice of your choice here: cherry, cranberry, pomegranate, ginger, coconut water pineapple, etc.

Make one quart. Each eight-ounce serving contains 50 calories, 12 grams carbohydrate, and 110 mg sodium.

 

NOTE: Eat a high-carbohydrate meal within two hours after your event  or practice. This will restock your worn-out muscles’ supplies of stored sugar (glycogen). Keep in mind that it takes approximately 20 hours to fully restore the muscles’ glycogen.

Meal Advice….When the weather heats up your gut does best with smaller, lower fat, light meals.  You may want to re-work your eating schedule to split mealtime into two small mini-meals spaced out over several hours.  High sugar meals can cause cramping and abdominal bloating,  so sugar sweetened sodas, cookie, candies, cakes and  frozen goodies are a no-no.

 Keep in mind that in dietitian- lingo a mini meal is one that’s about 275 to 350 calories.  That’s what’s in a small sandwich or a chilled soup with a whole grain bread, or  a salad with a large egg a sprinkle of nuts  and   light dressing.

 Slim down on the fat quantities and higher fat foods as these can slow down stomach emptying and prolong any issues with indigestion.

.You may want to choose more  salads, fresh raw food, vegetables and fruit.  The cliché “cool as a cucumber” is literal; as these veggies are 100% water, providing hydration to keep you cool.

 

In contrast, Limit your protein-heavy foods during the heat of the day because these can increase the idling speed of the human body, heating up and adding to  metabolic heat production, which can add to loss of water.

 

And Finally…From a sports-nutrition perspective, I can’t overemphasize the importance of eating a healthy, well-balanced diet every day, all year round. You cannot compensate for a diet low in nutrients and high in sugar and fat just by adopting a training-diet strategy a few weeks before season...

 


Happy International Mediterranean Diet Month!

May 2023

The month of May is International Mediterranean Diet month. Although I like to talk-up the Mediterranean Diet year round, it strikes me as a good opportunity to do a pitch  on easy tricks to go Mediterranean.

What is the Mediterranean diet?

The Mediterranean diet—one of the traditional diets common to the 27 countries surrounding the Mediterranean Sea—is based on age-old food traditions that have evolved over almost 5,000 years. The diet, which emphasizes seasonal and local foods, was first studied in the U.S. over 50 years ago when researchers discovered that men from the island of Crete had lower rates of cardiovascular disease than their counterparts in most other countries. The scientists concluded that this benefit was because these men ate a healthy diet of fruits, vegetables, grains, beans, and legumes.

How exactly does it work?

The secret behind the Mediterranean diet i because the foods included in it contain far fewer of the harmful substances responsible for causing inflammatory and oxidative stresses in the body. These “irritants” to the cells in the body are thought to be at the root of many chronic diseases, such as heart disease and cancer.

Scientists have confirmed that the Mediterranean Diet can save your life! That’s according to a large multi-year study recently published in the New England Journal of Medicine. The researchers found that a diet rich in olive oil, nuts, lentils, fish, fruits, and vegetables reduces heart attacks, strokes, and cardiovascular death more effectively than does a typical low-fat diet.  This outcome  is remarkable because it provides a very high level of confidence in the connection between long-term health benefits and eating a diet made up of lots of seasonal fresh foods, with only small servings of meats, desserts, and processed foods  Among the study’s participants, those who ate a Mediterranean diet showed robust benefits.  These “Mediterranean” subjects showed a 30 percent reduction in their risk for cardiovascular events.

About 35 percent to 40 percent of the calories in a Mediterranean diet are from fat, mainly from unsaturated fats which are vegetable in nature. Study participants enhanced their diets with either a supply of extra virgin olive oil or whole nuts, such as walnuts, hazelnuts, and almonds. Participants in this Mediterranean study also drank at least seven glasses of red wine each week (more about this later)

Build your own Mediterranean Meal

Now, to get an idea of what’s for dinner, let’s go on a “virtual tour” of the Mediterranean region, as you start to assemble a Mediterranean meal. First, place a 9-inch dinner plate on the kitchen counter and, in your mind’s eye, divide it into quarters.

·         Poultry or fish. In one quarter of this plate, place a 2-oz. to 3-oz. portion of lean poultry or fish that you’ve baked, broiled, grilled, or poached.

·         Fruit. In another quarter of the plate, place a medium-sized piece of fruit (about 4 oz. in weight).

·         Vegetables. In the next quarter, place a generous (heaping) mound of vegetables (about 1 and 1/2 cups).

·         Grains and oils. In the remaining quarter of your plate, nestle 1 cup of whole grains, plus 1 of the following choices:
 - 1 tablespoon of olive oil, or
 - 3 tablespoons of nuts, or
-  15 olives, or
 - 1/4 avocado

And voilà! You’ve built yourself one quite imposing Mediterranean meal!

Some suggestions on how you can “go” Mediterranean"

·         As much as possible, choose whole and unprocessed foods.

·         Include an abundance of vegetables at every meal. (At breakfast too? Why not?)

·         Eat fish at least twice a week (tuna, salmon, mackerel, lake trout, herring, and sardines).

·         For your fruit, opt for whole, fresh produce over the canned or dried varieties.

·         Choose whole grains, beans, chickpeas, and legumes over rice or the breads and pastas made from white flour.

·         When adding fat, either at the table or during food preparation, choose monounsaturated fats such as peanut and canola oils, or the oils extracted from hazelnuts, walnuts, and almonds.

·         Enjoy avocados and olives as condiments.

·         Limit foods like butter, cream, and whole-fat cheeses, which contain unhealthy fats.

·         Restrict to an occasional treat all sodas, sweets, processed meats, and high-fat dairy products.

·         Enjoy a daily glass of red wine if desired—but limit this serving to 5 oz. and don’t forget to count those calories!

 

JUMPSTART YOUR MEDITERRANEAN PLAN THIS MONTH!   Taking inspiration from our beloved Mediterranean Diet dogma, here are are eight simple changes you can make this May to live like you’re in the Mediterranean!

1. Pre-cook whole grains for convenience . Get into the habit of batch cooking  fava, black and red beans and green peas,  chickpeas, lentils  whole wheat couscous ,barley and  polenta.  Store these prepared grains in and airtight container  the refrigerator for up to four days and reach into this supply for a quick side dish in your meal prep.

2. Find creative ways to add extra veggies to your meals

From a simple plate of sliced fresh tomatoes drizzled with olive oil and crumbled feta cheese to stunning salads, garlicky greens, fragrant soups and stews, healthy pizzas, or oven-roasted medleys, veggie  are vitally important to the fresh tastes and delicious flavors of the Med Diet.

3. Cook with olive oil

Heritage diets such as the Mediterranean  limit saturated fat, which typically comes from animal products like red meat and butter. Instead, they emphasize sources of unsaturated fats. This type of fat can help reduce bad cholesterol levels in your blood, which can lower your risk of heart disease and stroke. It also provides nutrients to help develop and maintain your body’s cells. 

Some simple ways to incorporate unsaturated fats in your diet include cooking with olive ,sesame, hazelnut and walnut oil . Pay attention to measurements.  Aim for two to three teaspoons of oil for a portion.

 sauteing, roasting, broiling and grilling with these flavorful oils adds  much more character than corn or canola oils and can add a lot of a lot of deep interesting flavor to your meals.

4. Season with herbs and spices 

You can reduce your reliance on the saltshaker and  boost the flavor of your meals by adding aromatic  spices such as: cumin, cardamon, cinnamon, ginger turmeric, and rosemary  into soups, sauces, marinades and toppings.. 

5. It’s Ok to use  bottled, smoked and canned seafood such as herring, tuna  sardines and anchovies

The goal  is to eat seafood at least twice a week. Pre packaged seafoods are a simple and affordable option full of nutritional benefits such as Omega-3 fatty acids, protein, and vitamins and minerals such as B12, iron, Vitamin D and selenium.

6. Go easy on the cheese.   Add cheese sparingly as a condiment or garnish on the plate. 

 If you eat meat, have smaller amounts – small strips of sirloin or fish in a vegetable sauté, or a dish of pasta garnished with diced prosciutto.

7.   Eat fruit for dessert

Whole fresh  fruit is a perfect dessert  Popular Mediterranean fruits include apricots, pomegranates, persimmon,, prunes  plums and raisins. Try adding fruit, nuts, whole grains, healthy fats, or even vegetables to make a delicious dessert that also happens to be on the healthier side. Or to go one step further, base desserts around the seasonal fruit you love.

8. Make a habit of going meatless once a week

Build meals around beans, whole grains, and vegetables, and heighten the flavor with fragrant herbs and spices.

There are many cliché’s that convey the idea of lessening your reliance on meat:

‘Meatless Monday.”

'No whiskers Wednesday'

'Fur- free Friday”

No matter how you name it , discover more ways to mix up beans peas pulses and veggie patties to minimize the presence of meats in your diet. Doing this will reduce that  concentration of pro-inflammatory animal fats in your diet. Down the road, try two nights per week!


 

 

 

 


EAT YOUR VEGGIES: PLEASE

March- April 2023

Those of you who have worked with me over the years know that I am a big vegetable-enthusiast.   In my opinion,  vegetables are a terrific way to get a bargain- bin of vitamins and minerals, health-protective antioxidants, and  gut scrubbing fiber all packaged up in a broad array of flavors, textures and  taste sensations.

Unfortunately, the average American does share my  robust enthusiasm. The sad reality is that  roughly 90 percent of Americans fall short of the recommended  daily vegetable intake of two to three cups a day for women and three to four cups a day for men.

To give you the ‘visual “on  veggies portion allotment, you could think of allocating at least 1/3 of your mealtime plate to vegetables in one form or another.  This can be a toss salad, crudité, grilled, steamed, roasted, or sauteed veggies.   For some of you this plate template idea may be a bit overwhelming.  But fear not, there are  many crafty creative ways to amp -up your  vegetable intake without overwhelming your palate.   This doesn’t have to be more work, just a slight shift in your focus. Here is a  list of crafty ways to slip  more vegetables into your diet while still enjoying the foods you love in the form with which you are already familiar.   Is some cases it’s a situation of vegetable camouflage. : namely slipping a vegetable into a menu item where it can be incorporated in subtle flavor- complimenting ways.

1 .Jazz- up your favorite chopped meat recipe with a generous amount of shredded zucchini, yellow squash, chopped eggplant, mushrooms, onions.  You’ll be surprised with the added moisture and tenderness these vegetables impart.   Sauté them first so the are nicely browned and release their water , then add them to burgers, meatballs sloppy joes, or  chili . You can reduce that meat quantity in a recipe by ¼ pound for every eight ounces of vegetable introduced.

2. Extend the noodle and rice portion of a meal by stirring in steamed cauliflower or cauliflower rice to the dish.  This lowers the kcaloire content while also increasing the fiber and fullness benefit of the dish.

3. For color and taste variety think about adding broccoli, acorn and butternut squash or chopped carrots to your favorite side dish. Peas go nicely incorporated into a traditional mac and cheese recipe.

4. Make a Multi- Mashed Potato by adding rutabaga, or celery root, or turnip,  or cauliflower together with a garlic clove or two to your mashed potato. 

5. Add variety to your toss salads by sprinkling chilled peas, sliced beets, limas, snap peas, pickled radish, or shredded carrot into the mix. To keep it interesting think about heating up your salad dressing to create a wilted salad.

6.  Go for some  nontraditional pizza topping.  How about sprinkling some artichoke hearts, roasted pepper or fresh arugula and basil on to p of your pizza in lieu of the old standby peperoni.

7 Create a stacked or’ inside -out- sandwich’.  Layer sandwich ingredients between crisp romaine or bibb lettuce leaves.   You can roll collard kale or escarole leaves into an untraditional sandwich  and create a ‘wrap’”

8 .Create a veggie -burger- tower by layering red and green pepper, field greens  and slice tomato between a grilled bean burger.

9. Add a flavor twist to your favorite broth soup, ramen, or minestrone by adding some prewashed baby kale or spinach . Dandelion greens are a nice exotic flavor profile too.

10 Next time you’re cooking pasta, add some prewashed arugula or baby spinach to the warm sauce to add a burst of fresh color and flavor.

11.  Next time you reach for the vitamixer to make a smoothie toss in  a generous handful of spinach, kale or escarole.  This will give a spicy, tangy taste to your smoothie.

For those of you in the sceptics corner you’re probably thinking “ Can’t I just take a pill for this?” The answer is sorry but “no”. What it comes down to is, there is actually no way to formulate all the  macro and micronutrient benefits imparted from vegetable in a pill form ; scientist and supplement manufacturers STILL have been unsuccessful in creating a magic pill that delivers all these wonderful health power- punches that a whole vegetable delivers.. 

 

ONE OTHER TRICK OF THE TRADE- DON”T FORGET COLOR: When it comes to nutritional benefits, think of a color wheel:   more color  is key to the broad spectrum of   super-nutrition that make vegetables so health-rendering. This color cue  is a helpful tool for  a ‘rainbow approach’ to vegetables. To get all the vitamins, minerals and nutrients you need look for ways to  add vegetables from the five main color groups:  purple - blue,  red- pink, green, yellow- orange, white

 

Until next time, see you in the Produce Department!

 

 

 


A New Year’s Goal  :Are  you in your ‘Right Mind?’

January 2023

If you’ve been following my blog posts over the past few years you’re well informed about my approach to healthful eating.  At this time of renewal and resetting, I suggest that  you take an inventory of your attitudes about food.   Think about shifting your focus from hard- and- fast food resolutions to a’ food- change- journey.’   In other words, gradually transitioning towards a healthier eating style.  Try to pin down those food habits that are blocking you from attaining and maintaining long term healthier eating. One of the major conundrums I’ve encountered in counseling clients over the past forty years is mindless eating: the tendency to ignore what, when, where and how you’re eating. Though volumes of research and best seller books have been written on this subject, I’m going to attempt to ‘cook down” the key point about this concept in seven easy steps.

A Mind- Shift---Targeting Mindless Eating   Ask yourself are you eating for any one of the following reasons:

1 .Are you eating for comfort.? If you’re tired or thirsty or stressed out, fix the underlying problem. Do not overeat.  Eating will not “cure’ tiredness. Resting will.

2. Are you eating in response to environmental cues.  Whether you are at a birthday party or a movie theatre or an all -you- can- eat buffet, your digestive tract knows no difference.  Try to avoid situational cues that distract you from a healthy eating plan.

3. Distractions .  Are you eating in front of the computer, or while watching TV, or playing of video games?  These are prime risk factors for mindless eating. Try to pin down one area in your workplace and home environment which is designated with the purpose of eating.

4. Family and Peer Pressure. Your friends and family will still love you and appreciate you whether or not you join them in an indulgent meal.  You owe it to yourself to  eat healthy regardless of your surroundings or friend circle dynamics .

5. Boredom.  Although food CAN be entertaining, the entertainment is short lived.  If you’re bored, find an activity that you enjoy and cherish and grant yourself the pleasure of that experience.  Do NOT overeat.

6. Eating Schedules .The old cliché of three squares a day has long gone by the wayside.  Pick an eating style that fits your lifestyle and energy level.  If you think you should be eating because it’s time to eat, think again. Oftentimes the imposed schedule does not fit with your natural body rhythm.   On the other hand it’s perfectly normal to be hungry every 4 to 5 hours.  This is not a medical emergency

7.  Portion distortion Any opportunity where you are eating directly out of a serving bowl, or eating out of a takeout container is an opportunity for portion sabotage.  Try to be more mindful of the proportion of foods on a dinner plate.

In conclusion, what happens here, is you are intentionally ignoring hunger and satiety cues.   Instead, listen to your body and respond accordingly, you’re giving your body the opportunity to eat for nourishment. When we’re not checking in with how the food makes us feel, we’re mindlessly eating once again. 


BLOG  :RE- DEFINING HEALTHY

October- November 2022

Whenever I’m counseling a patient  I am always trying to identify a healthier food choice in replacement for an unwise one.  We talk about supermarket smarts, label reading, recipe redux, restaurant menu roadmaps and food craving issues.  Now the Food and Drug Administration(FDA) is once again getting into the act with a scheme to a reiteration of the definition of “healthy.  This issue first came to the forefront decades ago ( back in 1994 actually); the FDA introduced voluntary criteria for labeling a food as healthy based on fat and cholesterol and sodium content.  This optional classification highlighted foods that were higher in calcium iron and vitamins A  C and fiber. But there was no attention to the maladies of higher added sugar in a food ingredient. The new criteria better aligns the definition of the 'healthy' claim with our current nutrition science. The FDA is contemplating the design of a standardized front of package “healthy” symbol that manufacturers could use to highlight healthy food option as your strolling through your local supermarket.   A “healthy,” foods will now have to contain a specified amount of at least one of the food groups, such as fruits, vegetables, grains, dairy, or protein foods. At the same time, it must not exceed maximum thresholds of added sugars, saturated fat, and sodium. According to the FDA website: “Under the proposed definition, raw whole fruits and vegetables would automatically qualify for the “healthy” claim because of their nutrient profile and positive contribution to an overall healthy diet.  Examples of foods that would qualify under the proposed definition are water, avocados, nuts and seeds, higher fat fish, such as salmon, and certain oils. Products that currently qualify for “healthy” that would not under the proposed definition include white bread, highly sweetened yogurt and highly sweetened cereal. “Translating “healthy” into a nutrition label look for less than 2.5 grams of added sugar, less than 230 mg of sodium and between 2 to 4 gms of saturated fats.

HOW DO WE SIZE UP, AND WHAT ARE SOME SUPERMARKET STRATEGIES?:To date according to the Dietary Guidelines for Americans, 75% of Americans fail to attain the recommended amounts of fruits, vegetables and dairy, 63% exceed the limits for added sugars, and 90% exceed the upper limits for sodium intake: pretty sorry statistics…Shockingly only approximately 5% of packaged foods currently meet this new definition of healthy. Nearly all flavored yogurts and child-focused sweetened cereals would NOT qualify as healthy.

PROBING QUESTION:  So here’s the bottom line; how can I help you to apply this new healthy category to your individual food lifestyle?  Think about….

1. QUANTITY: How much of it are you actually eating?  If you are using a sugar-laden or salt laden ingredient as a garnish or condiment then it’s not that impactful in your entire eating style.

2. GET THE WHOLE PICTURE : What else are you eating?  If you are consuming an abundance of fruits of vegetables, the risk of contraband foods virtually disappears.

3. SUBSTITUTIONS? Given the situation you are in what is the best possible choice from the options at hand? For example, an energy  bar might not seem like a great choice. But if it’s that or a bag of jelly beans, I think it’s the best possible option.

4.  WHAT’S YOUR NUTRITION BATTLE PLAN?  Are you limiting sodium? Are you diabetic or pre-diabetic? Are you trying to maintain,  gain or lose weight? Are you focusing on an ant-inflammation diet?  Keep the total picture of your meal lifestyle in your rearview mirror at all times.

5. THE SITUATION YOU ARE IN. Foods often have a mix of good and bad points. How you balance them depends on the larger context as well as your personal situation.

In closing, the jury is out on how the new healthy labeling is going to impact on American eating styles.   Of course, if most of the foods you buy don’t have packages and ingredient lists, the less you have to worry about the ones that do.

 


Energy Drinks: Don’t Get Buzzed!

September 2022

Energy drinks have proliferated in the past few years—from the gas station, to the checkout line at the supermarket, to the minimart counter. Unfortunately, these caffeine-laced beverages are being marketed and consumed indiscriminately. Even a little too much caffeine can be bad for your health!

According to Johns Hopkins researcher Steven Meredith, caffeine drinks can contribute to heart palpitations, insomnia, increased heart rates, anxiety, bladder instability, and even high blood pressure—not to mention a nagging headache.

Do these “miracle” beverages really work?

In the sports realm, caffeine is one of the oldest performance-enhancing aids used by endurance athletes. It’s true that for heavy aerobic exercise that lasts for longer than 20 minutes, caffeine does allow a person to tolerate a harder and longer workout. But for the casual exerciser or routine gym patron, there’s no benefit and possibly some risk associated with caffeinated drinks. (Note: Gatorade and PowerAde do not contain caffeine.)

What are the cautions?

A one-ounce “shot” of most energy drinks will deliver between 90 milligrams (mg) and 170 mg of caffeine, about the same amount as a shot of espresso; 1 cup of coffee contains about 200 mg to 300 mg of caffeine.

But energy drinks can also include a number of proprietary blends of other ingredients like guarana, creatine, taurine, inositol, ginkgo biloba, and l-carnitine. Although none of these ingredients is overtly dangerous by itself, combinations of them, as well as their long-tern use, have not been adequately studied or evaluated—and their benefit for day-to-day living is suspect, at best.

I ask you, then, why take the risk?

Do “energy beverages” dehydrate you?

Water retained by the body from a caffeinated beverage is virtually the same as the amount retained from a non-caffeinated beverage. But do bear in mind that, although caffeine does not necessarily dehydrate you, the sugar and other dubious ingredients in energy drinks are not, shall we say, always designed with your health in mind.

Are they useful?

The two purposes of an energy drink are to provide some fast-acting fuel for muscles (namely, sugar) and to increase strength and endurance for exercise. Unless you are some kind of elite athlete, rather than downing some caffeine-infused drink, you are better off taking some quick-acting carbohydrate, like a small glass of juice, or a small handful of dried fruit, and washing them down with plenty of water.

 

Will energy drinks boost your performance in a sport?

For aerobic exercise that lasts longer than 20 minutes, it’s true that caffeine will allow for harder and longer exercise tolerance. In this unique case, a caffeine-containing beverage could be consumed 30 minutes to 60 minutes before a competition, which will give the body a chance to absorb and digest any carbs that are present. Even in this exclusive situation, however, you wouldn’t need an energy drink. Select your beverages with 25 gm to 30 gm of carbohydrate and with no more than 100 mg of caffeine.

Are energy drinks ever suitable for children?

According to a clinical report from the American Academy of Pediatrics (AAP), energy drinks—particularly those laced with caffeine, guarana, taurine, et al.—should never be consumed by children or adolescents.

Sports drinks such as PowerAde and Gatorade, on the other hand, don’t contain any caffeine or mysterious, undefined ingredients. They contain carbohydrates, minerals, electrolytes, and flavoring, and are intended to replace water and electrolytes lost through sweating during exercise. Although sports beverages may be useful for young athletes when they are participating in prolonged, vigorous physical exercise, they tend to be overused and are usually unnecessary.

My two cents

Let’s face it—the best solution for a lack of energy is rest and a good, whole-food diet. If you need a bunch of iffy chemicals to prop open your eyelids during the day, then take a closer look at the food you are eating to fuel your body with. All the vitamins and minerals found in foods are important and cannot be found in supplement-laced drinks.

 


Sweet Ideas for Cutting Sugars

August 2022

 I’ve been hounding you lately about the hazards of too much added sugar in your eating style. Excessive sugar intake has been associated with everything from inflammation ,to aging,  diabetes, obesity ,liver disease,  heart disease and cancer.  A quick reconnaissance through your local supermarket can reveal that a vast majority of  added sugars has been ‘camouflaged’  in many  prepared foods.  As you stroll  through the supermarket center aisles beware of added sugars in dry and cooked cereals, condiments, dressings, and sauces.  Keep in mind that the big food industry tailors sugar levels to the ‘adolescent tastebud’ which has a higher threshold for sweetness than our ‘mature” ones.

 In an effort to help you curtail your own added sugar usage, here are eight food prep ideas on how you can cut sugar without sacrificing taste.

Zippy ways of reducing added sugar WITHOUT Zapping flavor….

1.       Recipe redux- you can cut sugar  by 1/3. Up to 1/3 of the sugar in most recipes can be taken out without a noticeable difference. You should not reduce all the sugar in a recipe, as it is still needed for taste and texture. Caution! Do not reduce sugar in yeast breads as the sugar is needed to activate the yeast.

2.       Make a dried fruit slurry! Try array of dried  fruit such as raisins, dried apricots, dates, or banana chips in place of sugar.  I like to ‘pre-treat the fruit with some hot water and then puree in my  mini-chopper…

3.        Hit your spice drawer. Tap in to some sweet-tasting calorie free spices such as: cinnamon, nutmeg, cloves, cardamon.  and ginger are a great way of adding flavor.

4.        Fake out your olfactory sense!  The aromatic features of vanilla, almond, maple, orange or lemon extracts have a natural sweet flavor appeal r. If a recipe calls for one of these extracts, try doubling the amount for added ‘sweet taste.’

5.       Sprinkle in some powdered milk in lieu of  white sugar.   You can substitute up to ¼ of the granulated sugar in baking recipes with powdered milk. For example, if a recipe calls for 1 cup of sugar, use ¾ cup of sugar and ¼ cup powdered milk.

6.       Try mashed bananas for a double recipe ennui ! You can use mashed bananas to replace some of the sugar and fat in cookies and muffins.  You’ll have to play around with this a bit, but a good starting point is to cut the fat by a third and substitute mashed banana.

7.        Apple Butter  and prune butter are also good  natural sweeteners. They have been popularized in brownie recipes lately.

8.        Get into the habit of glazing your finished product with some  melted fruit preserve.  The first flavor that crosses your lips is the one that’s most memorable.  So try to make it one with a sweet fake- out.

Here’s My Motivational Closing Point:   Taper back on your sugar usage gradually ,over a few weeks.  Reduce the obvious first; cut back on any sweetened sodas and sugar added to beverages, for instance.  With time your tastebuds will ‘perk up” to other flavors that had previously been masked by a sugar overload.

 


CUTTING SALT: FROM THE LABEL TO THE TABLE!

June- July 2022

Red Alert !: Did you know that more than 70% of the sodium in your foods comes from processed and packaged foods.  These foods can be high in sodium even if they don’t taste salty!  In my experience one of the common  sodium-  bomb culprits is condiments dressings and  sauces.  It’s not that these flavor- boosters are inherently bad it’s that we tend to dollop, pour ,and smoother our foods  with them.  Next time you swing open your refrigerator door or stroll through the condiment aisle of your supermarket I challenge you to zoom in on  the serving size info of your favorites.  You might be surprised. I know I was. 

For starters,let’s review some  label terminology.  Any food with less than 5 mg of sodium per serving is considered sodium-free.  Foods with less than 35 mg of sodium per serving are described as very low sodium.  Foods with 135 mg of sodium or less are described as low sodium. And foods with more than 300 mg of sodium per serving  I consider’ no-no’s!’  In other words if you’re restricting your sodium intake,  sides and condiments with more than 300 mg of sodium should be used sparingly.

What about serving size? :  Try to think of your size of dressings, sauces, and   bread spreads  as enough to fill a 1.5 oz shot glass but not more.  When you look at nutrition labeling the standard  serving on many items  is two tablespoons; that’s about one ounce –

Remember that saltiness is an acquired taste, and it can be un-acquired.  Give yourself about a two week time window to de-tox your tastebuds from saltiness.  With time you will develop and appreciation for the other flavor profiles such as sour bitter, spicey and umami.  You will find that foods that you previously enjoyed may taste clawingly salty to you.  This is a good change!

By the way:  spices, herbs, mustards, and horseradish are practically  sodium free.


A Tribute to the Mediterranean Diet

June 2022

Recently I went on a reconnaissance mission to my local Wegmans with the challenge of finding  as many foods as possible that would “fit” the criteria of a Mediterranean Diet.  In no time, I had an overflowing shopping cart….

 Actually, the term ‘diet ‘is a misnomer as the Mediterranean   food style parameters are more like a nutrition plan for wellness,  than a classic diet.  The essence of a Mediterranean nutrition lifestyle dates back to the 1960’s when it was revealed that those  populations in Greece, Crete, and southern Italy ( where my ancestors hail from)  lived longer and had lower incidence of heart disease, diabetes, and certain cancers.  The foundation of the plan is based on a plant-forward, whole grain, vegetable- fat- style which de-emphasizes meats and animal fat.

 Back to the supermarket.  As my shopping cart was overflowing with uncommon little -thought -of foods  I realized that they are  actually a perfect- fit in a Mediterranean diet. This got me thinking of ways to coach you on    how to ‘eat Mediterranean.’

 Here’s what I came up with.

KEY ACTION STEPS TO LAUNCHING A MEDITERRANEAN DIET  INTO YOUR EATING STYLE, SIMPLY

1.       Rethink your meat. Move the meat off the center of the plate and focus on a portion of about 2.5 ounces. That’s a serving that nestles in a woman’s palm.  Pick leaner meats, namely those parts that move a lot like loin, shoulder , shank, and flank.

2.       Go meat-less once a week.   Enjoy more  bean based chili,  grain combos , stews, and casseroles.  Legume based meals will increase your fiber intake while  boosting  minerals and vitamins on a low calorie framework

3.       Aim for two servings of fish each week.  Focus on deep cold water higher fat fish as these provide a robust serving of omega- 3 fats.  Examples include salmon, trout, herring, anchovies, oysters, and clams.

4.       Veggie – it -up.  The criteria of a Mediterranean plan is at least one cup of vegetable per meal.  To incorporate more veggies feel free to add handfuls of greens into your soups. grain dishes,  and casseroles. When it comes to salad  think- outside- the- box, or bowl, so to speak .  Some creative salad  interpretations include chopped salads and wilted greens with a heated dressing.

5.       Garnish your plate with dairy.  Resist the temptation to put  cheese as an entree substitute.  Mediterranean says estimate about one ounce of cheese as a serving. That’s about a one inch by one inch square of cheese.   This could mean sprinkling feta on a salad or  grate parmesan on a side dish.  Serve savory- flavored yogurt with meats and vegetables or dress  fruits with a cinnamon or turmeric- spiked  yogurt sauce.

6.       Pick whole grains in lieu of white flours.  Examples include  barley, bulgur, and oats.

7.       Pick fruit for dessert. Mediterranean steers clear of sugar- bomb sweets  and stresses fruits as an ideal dessert option .

8.       Look  for representation from vegetable-based fats like olive oil, avocado, nuts, and seeds.  Mediterranean says estimate about a tablespoon of oil,  3 tablespoons of nuts or ¼ avocado as a serving.

 Buon appetito!

Ciao- Rosanna


 Food Labeling- Breaking the Code

APRIL/MAY 2022

New Terminology – And a review of some older terms too

…Regenerative Foods

There’s a new terminology popping up on food packaging these days and it has nothing to do with re-growing limbs. The word is REGENERATIVE

The natural products food industry has now turned its attention to sustainable farming that actually restores the environment .According to a recent article in the Wall Street Journal: Natural, sustainable, organic: yesterday’s news. When it comes to virtuous eating, “regenerative” is the buzzword du jour. But what, exactly, does it mean? The term lacks a single legal or regulatory definition, which makes for a complicated answer. Broadly speaking, “regenerative agriculture” describes a holistic approach to farming focused on continuously improving the health of the soil, increasing biodiversity, and drawing greenhouse gases out of the atmosphere and into the ground.

These days ,You’ll find environmentally conscious statements on everything from bone broth to breakfast cereals, rice, chicken, yogurt, and snack bars.  With so much attention to packaging claims, this got me thinking that this is a good opportunity to review some of the common labeling claims  found on food packaging.

Label Consciousness . Here’s what they actually signify.

USDA Organic This federally overseen certification requires crops to be non-GMO and produced without most synthetic pesticides and fertilizers. Grain and hay must be 100% organic, livestock raised without antibiotics or added hormones and with the ability to engage in “natural behaviors,” like grazing on pasture.

Real Organic This is an add-on to USDA Organic developed by and for producers that farm “to not only the letter, but also the spirit, of certified organic standards.” Additional standards mostly concern growing plants in fertile soil—not hydroponically—and raising animals humanely, on pasture.

Demeter even more stringent, for foods grown biodynamically. This includes everything required under the USDA Organic rules, plus more stringent rules for biodiversity and holistic practices, such as relying on livestock, cover crops and crop rotation for soil fertility.

Regenerative Organic Certified The most stringent regenerative certification. Farms must be USDA Organic and either carry a recognized certification for social fairness and animal welfare or undergo a thorough audit covering those areas. Additional requirements regard building soil health and sequestering carbon

Land to Market This regenerative verification program looks at outcomes rather than practices. Farms and ranches undergo annual inspections and testing to demonstrate measurable improvements in such aspects as soil fertility, water infiltration and biodiversity.

 

Certified Grass-fed  by AGW or AGA Keep in mind, the term “grass fed” is regulated by the USDA but not strictly enforced. These seals confirm that products come from animals fed a diet of 100% grass and forage, raised on pasture, and never treated with hormones or routine antibiotic

 Cage – Free, Free Range, and  Pasture Raised  Chickens and Eggs.  I’d pass over the  poultry and eggs that say cage-free because cage-free chickens can still be crammed together wing-to-wing in a giant indoor space – with little natural lighting or air-flow, and it does not require outdoor access, which can be unsanitary and unhealthy.  Free-range is another tricky claim. Many people who buy eggs believe “free-range” hens  are roaming outdoors most of the time grazing freely .Unfortunately, it is not a USDA-regulated term, so it can mean different things depending on the brand.  Pasture Raised is also tricky because there  are no industry-wide regulations on this claim, so pretty much any egg brand can claim it, even if their birds only have a small, bare-dirt area by the barn with no food.  Your best bet is :

Free- to Forage  Eggs and poultry which means that  birds must have access to fresh air, sunshine, and organic pasture: an outdoor space that is free of toxic pesticides, herbicides or GMO plants.  Most importantly these birds can munch on purslane, chicory, and  dandelions which are super foods to hens and nutritionally superior for us.  The eggs and  meat yielded could be more nutritious.  There’s more to explore on this, however.  

SO, WHAT ARE YOUR THOUGHTS ? How do you assess whether or not a food is delivering on its label? Join the conversation on my Facebook page. Rosanna Gibbons Nutritionist.

EXCERPTS: Honorable mention to :

Organic Valley Blog - What Do Cage-Free, Free-Range and Pasture-Raised Eggs Mean? (organicvalley.coop)

Wall Street Journal : How to Read a Food Label: A Healthy Skeptic’s Guide to the Buzzwords - WSJ


UNTOLD BENENFITS OF DARK CHOCOLATE 

February/March 2022

Pick  carefully amongst that variety sampler box and select the DARK chocolate and you could also be giving your body some pretty hefty health benefits! The chemistry behind the chocolate ”magic.” is linked to the flavanols in chocolate. They  work by increasing the levels and the action of nitric oxide, a naturally occurring compound in the body that acts as a vasodilator, increases insulin sensitivity, and slows down the atherosclerosis /the levels of flavanols have been reported to range from a low of 12 mg/oz of milk chocolate to a high of 709 mg/oz of baking chocolate, which is made of 100% cocoa solids.

1. Reduce inflammation, organ-wide .One of the best benefits of dark chocolate is its ability to fight free radicals. These are those harmful compounds created by cellular processes in the body that can contribute to inflammation and chronic disease. Dark chocolate is loaded with the  free-radical scavenging anti-oxidants flavonoids, and polyphenols. Did you know that cocoa powder in particular has a polyphenols and flavonoids content  that is even greater than wine and tea!!The higher the ‘cacao (AKA cocoa) cocoa percentage of your next chocolate bar, the more anti-oxidant- benefit  you’ll consume.

2. Cancer Prevention  The very same antioxidants found in chocolate may be boost your protection against  colon cancer by reducing  inflammation and blocking  the growth of cancer cells.

3. Prevent heart disease and avert stroke. According to The Cleveland Clinic, research has shown that flavanols work by reducing blood pressure and improving blood flow to the heart .and  preventing  blood platelets from clotting, thereby reducing the risk of stroke.

4. Polish up your cholesterol numbers. The butter  found in chocolate  is the kind that doesn’t raise cholesterol levels,  According to observational studies of of dietary habits,  consuming flavanol-rich chocolate was effective at lowering total and LDL cholesterol, both of which are major risk factors for heart disease.

5 Boost mental acuity  …Some research implies that flavanol-rich dark chocolate could increase blood flow to the brain, which could potentially aid in the treatment of cognitive conditions like Alzheimer’s disease and Parkinson’s and improved cognitive performance.

6. Improves Blood Pressure  Several studies show that adding chocolate to your diet can reduce blood pressure levels, which could help protect against conditions like heart disease and stroke.

7. Benefits for Type II Diabetes: In one 2015 study, consuming 25 grams  ( that’s about one ounce) of dark chocolate was effective in reducing  blood pressure in those with type 2 diabetes and hypertension. Not only that, but it was also able to significantly decrease fasting blood sugar levels when compared to a control group.

8. Potential Vision Booster   You may not restore your 20/20 vision, but there is some evidence that visual acuity and contrast focus  improved after consuming dark chocolate  as compared with milk chocolate. Long-term this  could potentially help boost vision.

 9  . The uber anti- wrinkle…Protects Skin Health One of the top dark chocolate benefits for skin is attributed to its flavanol content and its ability to protect against sun damage. Studies show that eating flavanol-rich chocolate could help reduce damage caused by ultraviolet light. Other studies show that regular consumption of chocolate may enhance smoothness, , improve hydration and increase  blood flow to the skin.

DOSAGE??? Eat to your heart’s content?- Well no, not  really…  By now you’re asking how much is enough.?  A better way the coin the phrase is to caution you not to eat too much of this good thing !   As a rule the therapeutic effects of dark chocolate are optimized when you eat about one ounce a day.  That equivalent to a piece of chocolate the size and shape of a credit card.  More is NOT better.  Opt for dark chocolate that is at least 62% cacao.  That’s what’s in semi- sweet chocolate chips for example

NUTRITION BY THE NUMBERS: You wouldn’t think any candy bar could ever be nutritious, but dark chocolate nutrition is actually quite impressive, especially when it comes to fiber, iron, magnesium, manganese and copper.  When shopping for dark chocolate in the candy aisle check out the nutrition facts and, opt for chocolates that have less than 8 grams of sugar per one ounce  serving,  One ounce of 70-85% cacao dark chocolate  is less than 200 kcaloires which can easily be incorporated into your eating style as an alternative to other fats.  And it provides:

Finally to  paraphrase Forrest Gump ‘Life is like a box of chocolates. You never know what you’re gonna get.’  But we DO know that just an ounce of  extra chocolate could very well get you some pretty impressive health bonuses.


“SMART GOAL SETTING’  FOR YOUR NEW YEAR’S RESOLUTIONS

JANUARY 2022


I’m in the kitchen to pitch importance of setting effective goals for your nutrition-future. Sadly up to 90% of all New Year’s resolutions go un-attained.  It’s my goal to help you  avoid that statistic!  Goal setting should not be a laborious turn- off.  Just  take some time to self-reflect and project about what you’d like to do better; goal setting is a perfect tool to translate the wish list into an action list.   I like to  use the acronym SMART for goal planning

Start SMART!

Use these steps to compile fool-proof strategies for better eating and wellness ins 2022.

Develop targets that are:

S- Specific to you

M= Measurable

A= Action oriented

R-= Realistic

T-=Timebound

Ways to start-smart

1.        Begin with short term’ mini-goals. ‘  Ask yourself :what’s the first thing I must do to get started on achieving this goal?” Breakdown your target objective into small gradual changes. What changes you can make on a daily or weekly basis to move yourself closer to the final target goal.  Sometimes a daily Day-Timer will help you figure out how and where to allocate time and habits to address this. 

2.       Be VERY  specific.  If you are too vague your goal will be LESS attainable!

3.       Schedule  down-time for balance in your life.  Be sure to  prioritize time for rest, meditation, napping, and of course eating!  Don’t let a harried busy over-booked schedule get in the way of prioritizing proper meal shopping, preparation and mindful eating.

4.       Write down your goals and re-visit them frequently   Hang a reminder in a visible place and  re-read them daily

5.       Don’t get discouraged if you back slide. This is normal.  Just continue to focus on habit building and not quick-fix gimmicks.

REMINDER:

In some cases, it’s not that we plan to  fail, but we  often fail to plan !


Season (ing)s Greeting

DECEMBER 2021

Even some of the best food- aficionados can fall to into a ‘food -rut’ from time to time:  eating the same old stuff with the same old flavors day in and day out. With a little kitchen ingenuity you can add zing a va-voom to your food without extra salt or sugar Here’s a look at what I do to break through flavor-boredom and create some interesting appealing flavor profiles to my food.

CREATIVE IDEAS:

1.       Make your own-bagel seasoning topping mix. Toss together equal amounts of of poppy seeds, dried onion, garlic, sesame seeds, and  and dash of kosher salt. This texture-packed savory mixture adds some crunch and flavor to toss salads or baked sweet potato and roasted veggie.

2.       Berbere  s a hot spice blend that is an integral ingredient in Ethiopian cuisine.  Adding flavor and heat, this spice is a fantastic rub for meat, poultry and fish, a seasoning for stews, soups, grains, and vegetables.  Berbere is a wonderful all-purpose seasoning.

3.       Sriracha. Add a dash of this hot- style sauce to  cole slaw, cocktail sauce and sauerkraut recipes.

4.       Za-atar  This Middle Eastern sesame seed–based spice blend is terrific on roasted cauliflower okra and brussels sprouts.  I like to toss it on chilled beets with a splash of apple cider vinegar.

5.       Fenugreek leaf is an herb popularized for its blood sugar modulating and immunity boosting health benefits. It has a slightly sweet nutty flavor.  I attribute it to a robust flavoring to bone broth and chicken soups.  It’s also great in vegetarian pea potato or leek soups.

Herbs d-Provence e is a mixture of dried herbs considered typical of the Provence region of southeastern France.  Blends often contain savory, marjoram, rosemary, thyme, and oregano. This mixture adds a nice flavor profile to grilled fish, roasted turkey, and chicken.

6.       Powdered turmeric.  Not only does turmeric add a beautiful golden hue to dishes but it contributes a delicious velvety vanilla flavor.   I have used it in  rice and grain dishes as well as gravies . In lesser amounts it works as a flour alternative   to deglaze the fry pan  when  sauteed meats and poultry.

7.       Gremolata . In a food processor grind together fresh garlic,  parsley , lemon zest  and a dash of sea  salt. This staple Italian condiment is a welcome replacement for steak sauce and barbeque sauce for meats.

8.       Tamarind paste has a tart limey flavor.  It’s great in curry and Caribbean cooking.  I like to put a dash of tamarind paste in my salad dressing recipes.

9.        Cardamon  Any recipe that calls for ground cracked pepper can be substituted with cardamom.  I also like to   put it in pumpkin pie as an alternative to pumpkin spice mixtures.

10.   Recaito. This pureed combination of garlic , onion, and cilantro leaf  adds a fresh bite to boiled potato, casava,  turnip,   celery root ,and rutabaga. 

I like to keep a stockpile of interesting flavorings  on the shelf next to my stove  so I can get creative and bold with my cooking.  Sometimes just by switching up one or two ingredient you can create a whole new interesting dish.

One of my stand-by tricks is to pit opposite flavor categories up against each other. For example - putting a sour flavor in with a sweet one , or, adding some pepperiness to a   a sweet fruit flavor or, adding hotness and spice into a bland ingredient .

I’m just getting started with this flavor- campaign.  This list could be the start of something ‘new and exciting’ in YOUR kitchen. Let me know!

An Objective Opinion from Your ‘Ninja Nutritionist’

NOVEMBER 2021

Curiosity has finally  gotten the best of me, and I broke down and bought myself an air fryer.  I wanted to see what all the hype  was about, for myself.  I now have a four quart Ninja air fryer on my counter, and I’ve been going overboard  testing out it’s cooking-capabilities.

WHAT IS IT:

What it all comes down to is, this gizmo is a high – speed convection oven.  It fans hot air around the food so rapidly that it creates a  caramelized, crispy exterior texture with a little or no oil.

WHY IT”S HANDY  The air fryer can  trim kcaloires  because it enables you to prepare foods with less oil than pan frying, significantly less oil than deep frying, or no cooking oil at all. Because it’s a quick cook method it preserves the texture and flavor of the foods, better than traditional long- cooking alternatives.  Adios to those limp soggy zucchini straws and mozzarella stick.

FEATRUES AND BENEFITS:

 Vegetable Redux: You cannot beat the way the air fryer does- up  vegetables.  It preserves the color and flavor while imparting a delicious crispy texture . I’ve been pouring over five- star recipes for air fried  brussels sprouts and asparagus lately. And it’s so easy to cook vegetables in it; using an air fryer may help increase your intake of those  erstwhile healthful bright orange and dark green veggies .I f the tool is already sitting on the countertop, it becomes a no-brainer for small batch prep.

Easy clean-up .  The fryer basket  is non- stick and fits in a dishwasher rack with ease.  No more elbow greasing brillo pads!

Low-fat Protein- prep  Options:  I’ve done everything from sauteed tofu to panko-breaded cod fish in the air fryer.  This Ninja gives me more interesting food prep options that plain ole- baking and sautéing.

Nutrient Preservation  There are two villains to nutritional quality in cooking: long cooking time and nutrient loss in cooking water.  Because it avoids these  barriers to nourishment an air fryer can be a good method to lock-in  vitamins and minerals.

Family Bonding and Kiddie Food- Fun   Because it has a few hot surfaces risk of surface burns is minimal. With guidance, an air fryer can  be used by kids.  For the time being, the air fryer can heat up popular kid picks, like frozen breaded fish sticks and chicken nuggets while  you  segue their palates towards  healthier choices.  

 Quick Cooking Time and Easy prep :  Because this appliance is a fast- acting convection cooker it can reduce your food cooking  time by 40 percent. Many recipes doe  reduce  utensils and prep steps by combining ingredients in one huge bowl

FAULTS AND SHORTCOMINGS:

They can be bulky counter- clutterers! Simply put, an air fryer takes up valuable kitchen space. The family-sized model can weigh nearly 18 pounds with an approximate height of 17 inches and width and depth of 12.5 inches.

Please, Don’t over-rationalize this appliance as a way of harboring unhealthy foods in your eating style.  Using an air fryer to  scale up your  skill sets for bloomin’ onions and fried Oreos is NOT a clever idea.

IN CLOSING:

The benefits seem to outweigh its negatives, especially if air frying helps you eat more veggies.

 Gotta go. The timer is beeping on my Ninja!

Burn after Reading!

Five diet- dictums that may do more harm than good

September - October 2021

To borrow from a popular Coen  brother’s movie tag line, burn this Rosanna blog after reading it ;   I want you to  dispel and delete these  instructions from you nutrition  thought- process  .

One of the (many) advantages of being on this earth for more than six decades is that I have had an opportunity to really  delve into the studies and research behind diet advice and suggestions .  Some of these recommendations, as it turns out are rooted in misinformation, mythology, or  just plain marketing tactics.

Here are the most common misconceptions about  dieting that I  have encountered.

1.       You should always eat breakfast, even if you’re not hungry.  Well in some cases, for instance if you’re a person with T1D ( Type  one Diabetes) and you’ve just taken a shot of short acting  insulin.  Or, if your pregnant and lactating and you need to assure good nourishment for yourself and your developing baby.  But other people, not so much…

The idea that eating breakfast is important for weight control may be partly due to a survey of National Weight Control Registry  which I do often quote.  These obese members lost  at least 30 pounds weight and kept it off for at least 5 years.  But they also had other healthy weight- losing habits like routine exercise and avoiding fast food dining. Some people reap more benefits from eating breakfast than others. The current thinking is that, if you’re not hungry in the morning, there’s no reason to eat breakfast. If you are hungry, make sure to eat a breakfast high in fiber and with a little bit of  protein so you’ll be more satisfied and less likely to overeat as the day wears on.  When it comes to breakfast I like to say, ‘Think savory, not sweet.” In other words make the first food to cross your lips a non-sugary one. 

 Skipping breakfast is one form of IF ( intermittent fasting), which some people find helps them  to lose weight. Intermittent fasting may also have health benefit such as improved insulin sensitivity, lowered lipid levels and  possibly even  greater longevity .

2.       You need to  do a detox  cleanse to  flush out toxins in order to lose weight .

A major issue is that a cleanse doesn’t establish the type of healthy eating habits necessary for keeping up weight loss over time  What’s more, these raw juice cleanses tend to be high in sugar but low in protein, which is a bad combination for appetite control and health .  As your nutrition lifestyle navigator, I would much rather have you adopt a “middle of the road” healthy eating plan EVERY day of the year  rather than go for extremes of fating followed by binging.

As far as detoxifying goes it is the job of your liver and other organs perform that function daily. It happens naturally, magically every minute of every day of your life. There’s no need for a scheduled  “cleanse”

If you want to ‘trick” yourself  into a lower scale number. a juice cleanse can induce a drop on the scale of up to ten pounds.  Anyone who’s ever done a prep for a colonoscopy know about that effect.  But it’s short-lived. It may cause fast weight loss, but it doesn’t promote  the healthy habits necessary to keep the weight off.

3.        You should stay away from fats to lose weight.

  I can’t tell you how many diet records I read that are peppered with skim milk, fat free yogurt and 1%  cottage cheese,  which result in run- away weight gain.     Despite popular opinion, not all fats are bad for your health, and avoiding all fatty foods won’t necessarily help you lose weight. time to digest.  In fact, foods that are naturally high in fat, such as avocados, nuts, olives,  and coconut, can aid weight loss whereas standard low fat diets, in which fat comprises less than 25 % of all calories, have a poorer history than other diets, such as low carb diets, when it comes to weight loss .

 Fat has twice as many calories as protein or carbs, provide an escort mechanism for fat soluble vitamins, are  very filling and takes a long By contrast, eating or drinking fat-free or low fat products in an attempt to cut calories could backfire, as many of these products are loaded with refined sugar.  Eating moderate amounts of  foods naturally high in healthy fat can work in your favor, however putting a lot of added fat on your food is not helpful. Adding too much fat can increase calories to the point where you won’t lose weight.

 4.         You should eat every 2 to 3 hours.

 You may have heard that it’s best to eat many small meals throughout the day to keep your metabolism up. This is a myth.  The main problem with snacking or eating many small meals is that you often end up consuming more calories than your body needs Another pitfall of the strategy is that clients tend to overdo it with amounts and portion sizing when it comes to snacks.  A snack should never be more than half the kcaloire content of a meal  and even then, that’s pushin it.  

 This  frequent eating diet trend was running rampant through the gym world over the pat 15 years.  And it was based on the misperception that an exercising muscle needed constant fuel to avoid breaking down muscle for energy.  Not true. .   Controlled studies have shown that eating many small meals does not result in greater weight loss, compared with eating three or fewer meals per day  In one small study, researchers gave two groups the same number of calories either in two large meals or spread between seven small meals. They found no difference in calories burned between the two groups.

  5.        Just count kcalories…

All kcalories are  not created equal.  Kcalories from highly  processed and sugar- laden foods trigger weight gain whereas a more whole food diet has the inverse effect.  For instance, eating a 100-calorie pack of pretzels is different from eating 100 calories of fish . Pretzels are made of refined carbs, which can raise blood sugar levels, cause hunger, and lead to overeating . By contrast, getting the same number of calories from high protein foods results in hormone changes that lead to increased fullness and reduced hunger.

 

Finally, even if calories were the only thing that mattered, it’s exceedingly difficult to accurately gauge how many you’re eating. One study found that people with obesity underestimated their true food intake by 47%, on average .  Get into the habit of keeping a ‘Food Forecast Journal.”  This is a nightly ritual of writing down what you THINK you are going to eat the next day. You can always  correct and modify it for accuracy after the fact.  As I like to say : We don’t plan to fail but we often fail to plan!”   This habit of food- forecasting will keep you ahead of this pitfall.


The  Trouble with  Fitness Monitors

August  2021 

 

According to the old adage if you don’t track it you can’t manage it. Indeed studies show that journaling food intake can significantly improve your nutrition success .   What’s more, if not monitored,  people tend to underestimate their food intake but almost 40%.  And reporting  deviations are greatest over the weekends.

 In general fitness trackers are based on weight , height,  age, activity level and kcalories. The problem arises with the next step; the net kcaloires are arrived at by subtracting activity kcalories according to how many activities you expend during the day. But too many times I’ve seen patients fail to lose weight and even gain weight when using these net calorie monitoring systems.

The problem with this approach  is rooted in how we think about the “net kcalories” burned,  as you log your meals, versus your activity level. The  general principle may seem to  be sound, however, in practice these net kcalorie trackers are inaccurate and misleading.  They are at least 10 to 25% “off” in estimating how many kcalories you expend.

Although diet tracking apps like Lose It or My Fitness Pal are terrific in tracking your kcalorie intake, they are much less wonderful in determining how many kcalories you burn. In too many cases I’ve observed clients allowing themselves extra foods on the basis of the tracker’s  activity assessment of kcalories  burned.    The truth is that calorie intake and activities burned are in two very ‘separate silos.’  In other words your muscles and  liver do not instantaneously burn off the extra kcalories your activity monitor  allocates you  and clocks as burned. The end results:  weight loss impasse ore even, weight gain!

THE BOTTOM LINE:

Here’s my advice

1.  .  To avoid double tracking kcalories, avoid entering your activity into your fitness tracker.   Follow the kcalorie goals I’ve targeted for you and do not allow yourself extra bonus- kcalorie based on your workouts.  As a rule according to the sports nutritionists you only need additional nourishments if you engage in a fairly rigorous activity for more than  one hour and 15  minutes. And even then your kcalorie needs could be easily met by a half a sandwich of cup of yogurt.

2. Get a handle on your food plan by journaling what you plan to eat the night before your day of eating .  This habit will help you  have a better plan of what your meals should be and will  help you avoid avoid excess eating.

3.  Move frequently all day long.  There’s a concept in exercise physiology know as NEAT  which stands for Non- Exercise Activity Thermogenesis . It means that your body expends kcalories more successfully if you get into the habit of short routine movements all day long.  Don’t stockpile your exercise for only one hour of the day and remain sedentary the remaining  twenty three!  Make it a goal to walk or  move around every 60 to 90 minutes throughout the day .



What's so 'Hot' about Vitamin D?

JULY 2021

Whenever I am at the beach I'm reminded that sunlight is a good source for vitamin D production.  Depending upon your geographic location, five to thirty minutes in the direct sun twice a week should 'do it 'to get your necessary  vitamin D needs. If you're not a sun- worshiper, egg yolk, mushrooms,  fatty fish, and fortified milk  are also  good vitamin D sources. 
Recently vitamin D  has been drawing a lot of attention because of it's multifunctional benefits.  Historically  Vitamin D's big claim to fame was that it prevented rickets, a a bone deforming disorder.  It was because of this that milk was fortified with vitamin D back in the 1930s as a preventative measure.   We now know that Vitamin D's benefits range much further than just healthy  bone.It  plays a role in:- lowering blood pressure- boosting immune function   - averting cognitive decline 
One interesting finding is that people who have heart disease, diabetes, obesity, depression, various auto-immune diseases and several types of cancer seem to be low in vitamin D. It's not clear whether these populations actually get less vitamin D or whether they  actually need more of it.
HOW DO YOUR FOOD HABITS COMPARE?You can do your own nutritional analysis of your daily vitamin D food intake by  looking at the nutrition labels on the packaged foods that you eat.  Vitamin D content is highlighted in the lower section of the  nutrition label.  Any food with at least 10% of the Daily Value (DV) of 400ius  for Vitamin D  is considered an excellent source  and will be specified.  According to the Institute of Medicine normal, healthy, non- stressed people need about 400 to 600 IUs of vitamin D per day .  You may need more!  MONITORING: You should get your vitamin D level checked with a blood test with your routine annuals.  A serum level in the 20s ng/ml  is     considered deficient.  A range of 30 to 70 ng/ml is considered within normal range.   

Are Supplements Safe?

MYTH BUSTING...

May 2021

When it comes to vitamins, minerals, and herbal supplements, the Latin phrase “caveat emptor” (“let the buyer beware”) immediately comes to my mind. Unlike prescription medications, which under our current laws must be carefully tested and scrutinized for purity, safety, and effectiveness, no such requirements are on the books for food supplements before they come to market. This means that federal law currently does not require the makers or the sellers of dietary supplements to prove that the health claims on these products’ labels are either accurate or truthful. It’s true: dietary supplements need not even be proven safe or effective before they are sold to consumers. The Food and Drug Administration (FDA) is only responsible for taking action against an unsafe dietary supplement after it is already on the market and has been shown to be dangerous.

Avoid marketing traps!

In an earlier post, I highlighted situations where a person may need to take a vitamin or mineral supplement either because their body is not absorbing nutrients properly or for some reason the body has increased nutritional needs. However, beware of plausible-sounding—but false, misleading, and sensationalized—claims presented by marketers trying to convince you that you need a supplement. Be suspicious of the following types of advertising rhetoric:

·         The claim: Our foods today are grown in depleted soil, and so we must rely on concentrated pills and potions to ensure adequate nutrition. 

Myth busted: Follow a clean eating lifestyle, namely one that is based on a balance of whole unrefined foods, free of artificial flavors, colorings, and sugar substitutes. In my practice, I apply this principle by focusing on lower glycemic meals, ranging from 3 to 5 per day, and focusing on lean protein foods, free of empty calorie sugars and trans fats. I coach my clients to eye-ball ingredients lists and steer clear of foods where there are more than five or six ingredients, particularly if they are of a “suspicious” nature. This will usually guarantee that your diet is meeting the basic nutritional needs for a healthy, non-stressed person. Keep in mind, too, that our society’s biggest dietary dilemma today is not under-nutrition but over-nutrition!

·         The claim: The supplement will give you more energy. 

Myth busted: Generally, if you feel exhausted or tired all the time, then getting more rest and eating a wholesome diet will be the first steps to solving the problem. If that doesn’t work, then some further medical studies—such as a blood test for anemia—may be indicated.

·         The claim: A mega-dose of a supplement will confer a miraculous benefit on you. 

Myth busted: Keep in mind that sound findings about nutrition outcomes are based on numerous scientific studies over long periods of time that these studies have consistently produced the same results… and that the scientists doing the work never refer to their discoveries as “miracles.” In other words, if a manufacturer’s claim sounds too good to be true, it is!

·         The claim: You need a supplement to cope with stress. 

Myth busted: The studies on stress and vitamins were based on physical stressors (like injury) not mental stress. There is little evidence that emotional stress increases one’s nutrient needs.

·         The claim: High-priced supplements ensure the highest quality. 

Myth busted: Many experts who evaluate vitamins suggest that you can get an adequate multivitamin for about $5 a month.

Some supplements can even be toxic

Although you make think you are getting better health from a supplemental herb or mineral (remember the placebo effect?), in reality you may end up with just the opposite. Some side effects might even cause life-threatening reactions if they adversely affect the kidneys, liver, or cardiovascular system.

In a study that evaluated 1,100 ingredients used in supplements, 12 were found to be linked, either by clinical research or case reports, to serious adverse effects. These 12, nicknamed the “dirty dozen,” are listed below, along with their possible dangers. When examining a supplement’s label, beware of them : 

·         aconite – toxicity, nausea, vomiting, low blood pressure, respiratory-system paralysis, heart-rhythm disorders, death

·         bitter orange – fainting, heart-rhythm disorders, heart attack, stroke, death

·         chaparral – liver damage, kidney problems

·         colloidal silver – bluish skin, mucous membrane discoloration, neurological problems, kidney damage

·         coltsfoot – liver damage, cancer

·         comfrey – liver damage, cancer

·         country mallow – heart attack, heart arrhythmia, stroke, death

·         germanium – kidney damage, death

·         greater celandine – liver damage

·         kava – liver damage

·         lobelia – toxicity; overdose can cause fast heartbeat, very low blood pressure, coma, possibly death

·         yohimbe – usual doses can cause high blood pressure, rapid heart rate; high doses can cause severe low blood pressure, heart problems, death

 If you take supplements, what should you do?

·         Always inform your dietitian and doctor of any over-the-counter herbal extracts and supplements that you are taking.

·          If you have liver or kidney disease, you are going to be more susceptible to toxicities and side effects; therefore, be particularly cautious about adding supplement to your plan.

·         Don’t assume that the word “natural” printed on a label suggests or indicates purity or potency. There is no legal definition of a “natural” supplement.

·         Don’t switch a supplement for a medication or a medical treatment without first discussing it with your physician and medical care team.

Last but not least

Be wary of hype and headlines, and know how to spot false claims and the marketing traps listed above.

MARCH IS NATIONAL NUTRITION MONTH:

 During covid, LET'S PUT YOUR TASTEBUDS TO THE TEST!

March 2021

 With all the attention to home schooling during the pandemic, I thought I'd offer my own version of an at-home science experiment.  According to new research from the Monell Chemical Senses Center in Philadelphia, we humans have taste receptors located all over our bodies, from the tongue, to the gut, to the nose, to the brain.  Flavors are a combination of tastes and odors that travel to the backs of our mouths, triggering the nerve endings of taste receptors that send messages to the brain. In short, the tastes of a food first travel to the papillae of the taste buds on the tongue, where their flavors are received and perceived; then, the taste receptors in the nose further enhance taste perception. (This is why a sinus infection or head cold will mute the tasting ability of most people.)  Did you know that some of us are actually supertasters who have a higher density of supersensitive taste buds on our tongues?

A New Discovery: Supertasters

 It’s estimated that nearly 25 percent of the population are supertasters, and these people are able to sense taste with much greater intensity than normal. Not surprisingly, a high proportion of professional chefs are supertasters.  Supertasters are more likely than the average person to be offended by bitter-tasting foods, and they also tend to avoid dark-green cruciferous vegetables—veggies like broccoli, Brussels sprouts, kale, and cabbage. They are highly sensitive to creamy and fatty foods, and are averse to the tastes of beer and hard liquors. On the other hand, supertasters prefer sweeter vegetables and fruits, as well as saltier foods.

This groundbreaking discovery opens the door for me  to customize nutritional advice for the different palates of my clients.

As a rule, supertasters tend to be leaner than most individuals in the general public. Some studies also suggest that they are more likely to fend off bacterial sinus infections. On a negative note, supertasters have a heightened risk of developing colon cancer.

Put Your Tastebuds to the Test

One way to customize your nutrition style and manage your weight is to measure how sensitive your own taste buds are. Scientists in a lab usually use a bitter synthetic compound called phenylthiocarbamide or 6-n-propylthiouracil (also known as PROP or PTC) to challenge the buds. Supertasters can readily taste PROP and they find it to be hyper-bitter; remarkably, non-supertasters can’t detect any bitterness there at all.   If you don’t happen to have a supply of PROP on hand, you can still test your sensitivity. In their best-selling book, You on a Diet, the author/physician team, Dr. Mehmet Oz and Dr. Michael Roizen, mention another testing method using only the artificial sweetener, saccharin.

I have modified this Roizen/Oz procedure for my own nutrition practice. Here’s what I tell my clients to do. First, take a very small sample of saccharin and place it on the extreme tip of your tongue. Now, concentrate on the very tip of your tongue and ask yourself: What do I taste?

·         If you taste sweetness only, then you are what is called an under-taster, and you are more likely to have a high tolerance and a heightened desire for fatty and salty foods. In some instances, you may be inclined to eat more sweets than the average person because your taste buds require a “bigger” taste in order to feel satiated.

·         If you taste both sweetness and bitterness, then you are an average taster. You have a normal number of taste buds on your tongue.

·         If you taste extreme bitterness, then you are a supertaster. You have a greater-than-average number of taste buds, as well as a heightened aversion to bitter and sour flavors. Fruits and vegetables that are tart or sour may not appeal to you.

 

What to Do Next

·         If you are an under-taster, you’ll need to remember when you are eating that your sense of taste is slightly underactive. With this in mind, you’ll be able to guard against your greater-than-average tendency to eat recreationally—that is, to eat at times when you're not really hungry or thirsty.

·         If you are an average taster, you should avoid external distractions during meals so that you can focus on making the best food choices and then consuming reasonably sized portions.

·         If you are a supertaster, be aware that your aversion to tart and savory foods might possibly limit your selections of vegetables and sour fruits, which happen to make up an important part of a healthy eating plan. And, knowing this about yourself, you’ll need to make an effort each day to eat at least three servings of mild, non-bitter vegetables that you like.

 

And Last but not Least…

No matter what your taste bud inventory is, remember:

·         * Stick to your nutrition strategy.

·        *  Nourish yourself with balanced, wholesome meals.

·         * Limit unhealthy trigger foods .

  When doubt, confer with your dietitian for more nutrition strategies.

 

 


OUTFOX  THE DETOX

February 2021

After a season of over-imbibing and over-eating, the temptation to “come clean” with a diet overhaul might seem enticing. And in fact, special diets that claim to cleanse our innards and detoxify our bodies—“detox” diets—are not new. Natural detoxification is a concept that has been around for centuries. Historically, cultures have recommended the use of particular herbs, minerals, and organic ingredients as a means of cleansing the body’s organs.

Don’t go for extremes

Beware, of the health dangers inherent in some extreme detox programs .  The concept of detox has been negatively sensationalized by questionable practices that not only involve restricted juice fasts for drastic weight reduction but also include the consumption of large amounts of laxatives, cathartics, and purgatives. Practices like these are not the optimal way to reclaim a healthy body. Beware any extreme diet plan that severely restricts calories and protein: such a regimen can result in muscle wasting, low blood sugar, fatigue, and nausea.

What does a healthy cleansing program consist of?

Cleanses are based on the premise that over the years the body harbors toxins, pesticides, allergens, waste products, and inflammatory substances that need to be biochemically removed from the body. Detoxification is a biochemical process that converts these stockpiled toxins and metabolites into water-soluble compounds that can be eliminated in the urine, sweat, bile, or stool. Detoxifying programs incorporate specific nutrients, such as flavonoids, minerals, proteins, and B vitamins, which support the organs that clear out the toxins. A sound, well-rounded and wholesome detox program is one that encourages an abundance of whole foods that are high in fiber and devoid of preservatives or additives.

The nutrition prescribed by a good detox plan is focused of the two Rs: Remove and Replace. It  should include the following protocol to rev up the body’s detoxification pathways:

·         Teas, especially green tea, which is rich in antioxidants, as well as dandelion tea, for digestion. Hint: steep these for 3 to 10 minutes.

·         Cruciferous vegetables such as asparagus, artichokes, kale, beets,  collards, onions, and broccoli. The sulfur contained in these plants helps the body produce its own antioxidant: glutathione, which aids with the excretion of heavy metals such as arsenic and mercury.

·         Turmeric has been shown to have anti-inflammatory properties, protecting the gall bladder and promoting bile in the detoxification pathways,

·         An abundance of water, to help your body sweat, poop, and urinate out those  unwanted toxins.

·         Fibrous foods, such as unpeeled fruits and vegetables, seeds, and legumes, all of which bind to toxins and bile and then carry them out of the body.

·         Foods high in allium such as garlic and onions.

·         Yogurt, kefir, and other sources of probiotic bacteria to protect the intestinal lining and block growth of infectious bacteria

Some programs also recommend the use of extracts from pomegranates, artichokes, and milk thistle to help repair the liver and facilitate elimination through the bile, urine, and stool.

The bottom line :Contrary to popular belief, your liver is not akin to a lint screen.  Rather it is a dynamic  ‘converter organ” which is constantly solubilizing, breaking down ,encapsulating an escorting unwanted toxins out of the body.  The main point here is that a detox diet is an ‘every day diet”  NOT a brief interlude of restricted eating. Indeed, we can all benefit from a diet that’s richer in fruits and vegetables, has less fat, and is devoid of empty calories and sugars. So, don’t be duped by sensational advertising claims. Steer clear of plans that are based on  diuretics, laxatives, restrictive juice fasts and on semi-starvation. Any plan that restricts calories to less than your energy requirements will cause you to drop weight short term. It’s long term health and wellness that we’re after!

 


A  new ‘weigh’ to get healthy for 2021

 January 2021

Granted ,dieting is one of the top New Year’s resolutions, year in and year out , but do they stick?  Rather than  opting for potions, powders, and supplements I suggest that you take a look at ways you can tune up some real- food  options in your eating style.  Keep in mind that  a bit of dietary re-form can  help you prolong your life, improve your  general wellbeing, and avoid damaging chronic disease.  Although weigh loss is a nice objective,  diet improvement is really the first step on your journey to  good nutrition.    To jump start this idea, I made a list of ways that you can  tune up your eating style.  Given the homebound lifestyle in the days of the pandemic, these are ideas you can implement from your kitchen and laptop. These simple suggestions can be followed throughout the new year.

 Health- Focused New Year’s Resolutions

1.   Break out of a food – rut.  Peruse through the local supermarket fliers and online  recipe web sites for ideas on new flavors and ingredients you may not have used lately.  Sometimes all it  takes is a few interesting new ingredients to  get your motivation in gear.

2.   Plan for a Meatless Monday- or, Tuesday, Wednesday , Thursday… Plant -based proteins are a wonderful way to  boost your fiber level while getting some nice vitamin and mineral benefits.  Beans, peas, and lentils are a great source of potassium and magnesium: minerals that often come up short in our American processed eating style.

3.   Eat your veggies!.  A common cliché in the nutrition world is “Seven is heaven and nine is divine.” The translation of this is:  aim for seven to nine examples of dark green and bright yellow veggies  and some fruit every day. When you bear in mind that a serving of fruit/veg is only a half cup or 4 oz weighed this is not so hard to hit.

4.   Think: ’can’ not  “can’t.”  A good eating style is once that is characterized by an abundance of foods to enjoy and limited category of foods to avoid.  Rather than fixate on what you should NOT eat, target all the foods you CAN eat.  

5.   Focus on improvement, not perfection.  I often remind my client that I am looking for 85% adherence.  This means if your stray from your plan 15% or less, your body is more inclined to   ‘forgive’ you.  Specifically: ditch the ‘all or nothing’ approach and focus on improvement not perfection. Your eating doesn’t have to be perfect, it just has to be better then what it was.

6.   Maximize mouthfuls and boost your Immunity . Whole grains, vegetables citrus, and   berries, contain super-concentrated phytonutrients that deliver a major boost to your immune system. When you eat plenty of them, not only do you lose weight and reduce your inflammation, but you also fight off illnesses, lower your blood pressure, and reduce your risk of diseases such as cancer, diabetes, and heart disease.

7.   Build muscle and burn fat..   Make it a goal to move more.  By boosting your muscle composition you will naturally increase your kcalorie burning rate.  Doing interval or resistance work can result in up to 17 hours of ‘afterburn’ .

8.   Drink a little more fluid. Dehydration is the often the enemy of successful weigh management.  Keep in mind that a loss of as little as one percent of your water weight can result in a loss of focus, concentration, and willpower ; not a good scenario for  wise food choices.   A good target is to aim for half your bodyweight in fluid ounces.    If the thought of guzzling plain water all day isn't appealing, add some flavor. Toss in a slice of ginger, a cucumber or lemon slice into your water or seltzer or  drink more herbal tea.

9.   Read it , before you eat  it!  Before you make a food  choice , flip over the food package, and take a critical look at  the nutrition label  and the ingredient list.  Steer clear of any food with an excess of 15 grams of added sugar.   Visually this   amounts to a heaping tablespoon of sugar.  I ask you, would you randomly add that much sugar in your food?  Keep in mind that ingredients are listed in order of predominance. If   a sugar or fat synonym is in the first, second ,or third ingredient then that’s the predominant ingredient.

10.   Get creative.  Feel free to  improvise with ingredients  and design your own condiment, sauces, or dressings.  In general you can reduce the sweetener or fat ratio in a recipe by up to 1/3 and still end up with an edible tasty, finished product.

And finally- for more nutrition tips, feel free to reach out to me on my Facebook page rosanna gibbons nutritionist, or Instagram @ rosannagibbons or, e mail me at nutritionbestrx@verizon.net .

Take care and have a nutritious New Year!

 


The Holy Grail:  Cultivated Protein

December 2020

In years past, I’ve I attended a massive natural  natural food products trade show . This marathon field trip  helps me to  to stay current on what’s new and exciting on the grocery shelves and in the supermarket freezers.  Over the past few years,   I have noticed that the   popularity of non-meat based protein alternatives is growing in leaps and bounds.  Gone are the days of frozen hockey puck  textured vegetable patties and enter the age of cell-based  fermented  and cultivated egg, poultry, fish , shellfish, and  meat analogs that are succulent and  have the mouth feel and texture of the ‘real thing.’

When it comes to analog  seafood,  burgers,  and tenders, companies can now brew cells from animals and grow actual meat in a laboratory  that doesn't involve the type of cruelty and environmental degradation that's associated with the factory farming of animals today. It's far more efficient and far cleaner. It's much better for the planet to produce this type of meat because it takes an enormous amount of land, water, and other resources to get meat onto our plate.

Yes but  is it better nutrition? My best advice about cultivated  proteins is to “read it before you eat it.”  Comparing with the real- meat product,  take a close look at the ingredient list and nutrition labeling.

1.       Total kcalories:  Look for protein analogs that contain between 35 to 55 kcalories per ounce. This is about equivalent to a lean to moderate fat real meat.

2.       Fat content.   A lean ( real ) meat has about 3 to 8 grams of saturated fats per 3 ounce serving. Some meat analogs  rely on coconut oil as a saturated  fat source because it is more solid at refrigerated temperatures and has a smooth mouth feel.  Beware that higher fat natural  red meat derive their flavor and  juicy smooth texture from fats.   As this blog is on the launch-pad, there is a newer  burger analog scheduled to go to market early next year with less than 5 grams of saturated fat.  This would make it comparable to a ground round steak .

Cultured  fish analogs often rely on marine algae for the fat source, which is rich in  omega-3  fats. Compared with natural fatty fish, cultured fish substitutes can provide a good source of anti-oxidant rich omega 3 fats.  The vegetable form of omegas is called docosahexaenoic acid.  It’s abbreviated DHA.  For example, a serving of  cultured tuna provides about 350 mg of DHA.  In comparison, a fish oil pill provides between 300 and 500 mg of DHA per capsule.

3.       Protein per ounce.  Compared with regular meat, you should be getting at least 7 grams of protein per ounce from your cultivated protein serving.

4.        Carbohydrates and added sugars.  Beware that any food with more than 5 grams of sugar is equivalent to a teaspoons of sugar.  Sugar is NOT a typical ingredient in  natural meats.

5.       Fiber:  Because many of these cultured proteins are based on lentil, fava,  pea protein or soy based substrates sometimes they may have a little fiber in them  This is a’ nutritional benny’. In terms of nutritional virtue, any food with more than 3 grams of fiber is considered a rich source of fiber

6.       Micronutrients:   Take a look at potassium content. As a rule a potassium content of 350 mg or better is considered a rich source-   Many protein analogs are rich in potassium by virtue of their legume ingredients.  And  they have significant  iron content because they are often cultivated from yeast. .

7.       Preservatives- what about sodium?  In order to provide the extended self-life and prolonged preservation, protein analogs can be higher in sodium than their fresh alternatives.  Of note, Beyond Beef and Impossible Burgers contain from 320 to 390 mgs of sodium per serving. Tuna and crab meat analogs come in around 490 mg per  3 ounce serving.   In contrast regular meats and fish  have about 40 to 90 mg of  sodium per 3 oz serving. 

To wrap up:  It’s a case of ‘Good- Better- Best’

To (over) simply:  cultivated proteins are a good answer to addressing  the environmental  pollution problems caused by  massive animal farming and slaughter.   They are better  than traditional meat alternatives because they are cleaner and therefore there’s almost no risk of the foodborne illnesses such as  salmonella ,campylobacter, or e-coli.   And some cultivated analog foods could be the  best option when you consider the nutritional benefits of their compounds.   Their potassium and fiber content make them a better food pick than the comparable carnivore/ pescavore food.

However, the food scientists/ chef collaborative teams that  design analog foods are tasked  to mimic the characteristics of the real- deal foods. It’s been my observation that the nutritional content is as good as ( or as bad- as, on some cases) their   comparable authentic food .

Until next time, eat well and stay healthy, and tune in next blog for a deep- dive into the’ vat’ of dairy alternatives.  What should you pick? - oat? cashew?, almond? rice?

I’ll have some answers for you…


THE QUEST FOR REST

November 2020

According to recent data, seventy to eighty million Americans suffer from some form of sleep problems.  As your nutritionist, my goal is to help you minimize risk factors and maximize sleep-inducing nutrition strategies.

STEPS TO TARGETTING INSOMINIA

1.        More fiber/ less sugar!

People who get less fiber, more saturated fat, and more sugar wake up more often!  Although  cause and effect is unclear, it may have to do with the way your body digests different types of carbs. Low fiber carbs like rice and white bread are quickly broken down into sugar, causing a roller-coaster effect on your insulin levels,  and if you eat them at night, they may reduce the overall quality of your sleep.  Meanwhile, eating too much sugar could result in more midnight wake-ups. On the other hand, a healthy balanced diet that's high in fiber and low in added sugars could help you to drift off to sleep quickly, , and log as many as two extra hours of sleep a week

2.   Avoid sleep disrupters:

 What about cocktailing?  According to the Sleep Institute alcohol  at bedtime is a ‘double – edged word”  Although alcohol prompts grogginess and induce sleep short term, later, as the liver metabolizes the alcohol, enzyme release can interrupt and disrupt the sleep cycle. Just to be safe, according to SleepFoundation.org, to reduce the risk of sleep disruptions, you should stop drinking alcohol at least four hours  before bedtime.

Caffeine limits: Caffeine stays in your system for up to 12 hours and has a half- life of 5 hours. This means that the effects of an afternoon latte could linger until midnight..   Keep in mind that a regular 12 oz cup of coffee delivers about 300 mg of caffeine ; that’s about half of what’s in  a Nodoz capsule.

 Reign in on reflux  If gastro- esophageal reflux ( GERD)  is a problem, avoid these  heartburn aggravators : high fat meals,  red and black pepper, alcohol, carbonation.  Because the valve at the base of your esophagus can be irritated, some high acid fruits and vegetables can be particularly hard to tolerate.   Meal timing and composition can help you avert these irritators.

3.. Boost your serotonin levels with a little tryptophan   Tryptophan is a protein  which is essential in creating the  calming neurotransmitter  serotonin. Foods known to be high in tryptophan* include chicken,   eggs,  cheese,  fish,  peanuts,  pumpkin and sesame seeds,  milk,  turkey,  tofu and soy  chocolate.

* bear in mind that the for the body to use enough tryptophan you’ll need an adequate level of riboflavin, iron ,and pyridoxine.  More on this  in a later blog

4. Focus on magnesium. The nick-name for magnesium in “the calming mineral” as it  helps activate neurotransmitters that are responsible for relaxation, calming the body and  the mind. For the purposes of supplementation, focus on 320 mg for women and 410 mg for men.

In order of concentration, magnesium can be found in almonds. spinach, soy, peanuts, cashews, sunflower seeds, pumpkin seeds, black beans, avocado, potato skins, yogurt, oatmeal, banana.

5.   Bedtime send-off.  Although I’m not a proponent of later night eating, if you’re short on kcalories,  your body can turn to fat for energy.  As part of that process, your  endocrine system releases noradrenaline,  which is a” natural upper," To remedy this risk, go for a pre-bedtime small  protein and carb combo.  - Choose one  from each column for a  sleep inducing protein -carb combos.

 

  SLOWER  ACTING CARBOHYDRATES BALANCED PROTEIN 

1 oz multigrain wrap 4 oz ultra filtered milk

1/2 cup cooked oatmeal 4 oz greek yogurt

 4 inch  small  banana 1 Tablespoon nut butter

1/3 cup hummus 1 oz lowfat cheese

2T dried cherries 1/4 cup pumpkin seeds

3/4 cup low sugar multigrain cereal         21 almonds

4 oz kiwi 1 oz sliced turkey

Sweet dreams and , sleep tight!


SUPER HEALTH FROM SEVEN SUPER SPICES AND HERBS

OCTOBER 2020

Spice up your wellness and your cooking style  with these seven health- benefiting ingredients !

THE ORIGINAL FUNCTIONAL FOOD:

Although spices and herbs have been noted in  ancient medicine for centuries,  it isn’t until recently that the western world has  started to maximize on  the health- promoting virtues of these ingredients.   Studies show that many of your  spice shelf- regulars also have health- imparting benefits such as :

-  increasing metabolism

- reducing  triglyceride and cholesterol levels

-modulating blood sugars and insulin resistance

-mitigating stress

-blocking inflammation

- natural healing

 With the recent covid pandemic, I’ve become more creative with spices and herbs as I focus on my kitchen and local supermarket as  a backdrop for my nutrition care. Those who follow me on Facebook ( rosanna gibbons nutritionist) and  Instagram ( @rosannagibbons)  will note that  in recent weeks I’ve been directing my attention on the hidden virtues of the center- aisle of the supermarket. Spices and herbs represent another  nutrition- gems  in the oft -overlooked center aisle of your supermarket.

ZING UP YOUR FLAVOR PALLET: When you over-use salt and sugar in your daily diet, you can become less sensitive to other flavor profiles.  Consider, as you reduce the sodium or sugar content of a recipe , the flavor profiles of herbs and spices”  pop.”  Within about two weeks of your sugar or salt curtailment, your tastebuds will become more sensitive and  receptive to the flavor subtleties of herbs and spice, opening your pallet to a whole new array of  interesting taste-bud enhancing flavors. 

STOCK YOUR SPICE RACK FOR HEALTH AND LONGEVITY

Food scientist at our local McCormick Spice have teamed up to  target seven Super Spices that may hold the greatest potential to improve your health.

 Cinnamon Cinnamon spice contains fiber, calcium, iron and manganese, and is known to reduce harmful cholesterol and balance blood sugar levels. The attention toward the blood sugar modulating effects of cinnamon is largely due to its effectiveness in reducing  insulin resistance.  Specifically  a dose of cinnamon at bedtime has been shown to lower fasting blood sugars the next morning in diabetic patients.  A  ½ teaspoon  sprinkle of cinnamon in  an herb tea at bedtime should start  do the trick . There are two global varieties of cinnamon: Cassia and Ceylon. Both should do the trick where blood sugars are concerned.  Clinical studies on humans also documents the cholesterol lowering effects of cinnamon. Last, but certainly not least, cinnamon also works wonders for mood swings. This wonderful spice not only reduces anxiety and stress with its scent, but it’s also known as a brain-boosting spice because it improves memory and focus.

Kitchen Caper: A therapeutic benefit can be reaped  with a daily dose of 1 1/2 teaspoons a day.   You can sprinkle cinnamon into hot cereal, yogurt, over sliced fruit, into rice, quinoa and barley, over sweet potatoes, on top of roasted vegetable, on nut butter sandwiches,  into vinaigrettes and in smoothies ( just a FEW ideas)

 Ginger  After a hard workout at the gym, try adding a ½ teaspoon of ground  ginger to your hydration beverage . According to a University of Georgia study,  daily ginger consumption eased muscle pain from exercise by 25 percent over the course of 11 days. Ginger is a powerful anti-oxidant powerhouse: just one teaspoon of ground ginger has as much antioxidants as one cup of spinach!. This anti-inflammatory spice is also known for calming nausea,  morning sickness, an upset stomach ,and the common cold. Studies also suggest that consuming ginger regularly may  also reduce pain Kitchen Caper: add crystalized ginger to hot tea and powdered ginger to sauteed vegetables, and into baked apples and fruit compote. Sprinkle powdered ginger into  the  grounds of your coffee maker for a tangy coffee beverage.

 Oregano The main  active components of oregano are the  essential oils carvacrol and thymol. These may have antimicrobial properties and  strong anti- inflammatory  benefits.

 Kitchen Caper: Stir  dried oregano leaves into your  favorite bone broth or  soup recipe, chicken/tuna/ tofu  salads or vinaigrette dressings. Even frozen pizza can get a delicious antioxidant boost from some oregano!

 

Red Peppers  and their’ relatives” Cayenne and Paprika    Contrary to black pepper,  these bright red spices,  comes from the fruit of a flowering vine, rather than the pepper family. They  contain a variety of   antioxidants which fight cell damage caused by reactive molecules called free radicals. Free radical damage is linked to chronic illnesses, including heart disease and cancer. As such, eating antioxidant-rich foods may help prevent these conditions  the main antioxidants in paprika belong to the carotenoid family and include beta carotene, capsanthin, zeaxanthin, and lutein.

Kitchen Caper:  Sprinkle red pepper and  smokey paprika into your favorite dry rub recipe or  BBQ  sauce  combo.

 Rosemary Laboratory studies have shown rosemary to be rich in antioxidants, which play an important role in neutralizing harmful particles called free radicals. In Germany and other  European countries rosemary is recognized as an approved treatment of indigestion. 

Kitchen Caper; Toss a sprinkle of dried rosemary into seltzers, hot teas,  and flavored water.  Include a sprig or two in  stews, vegetable soups, roasted root vegetables and whipped winter squashes.

Thyme  Researchers believe that thymol and other volatile oils in thyme may impart a range of antiaging effects. Some studies suggest that thyme can help maintain brain function and promote heart health. And several cups of thyme tea each day may help reduce coughing from a cold.

Kitchen Caper- Add  dried thyme to your salad dressing recipes and into vegetable dishes. Include dried thyme on roasted corn cobs.   It’s also great on roasted poultry, grilled fish,  and baked potato.

 Turmeric, AKA curcumin : This golden yellow  spice is often used in Indian dishes.  It’s therefore found standard in most prepackaged curry mixes.  The  threshold for a therapeutic dose of turmeric is 500 mg: That’s about what’s found in ½ teaspoon of turmeric powder. Turmeric is known as a natural anti-inflammatory and liver detoxifier, as well as an anti-bacterial agent that can be used to disinfect cuts and burns. It is known to fight cancer and may interfere with the brain plaque of Alzheimer’s disease.

Kitchen Caper: Add turmeric into  grain dishes, pilafs, hot cereal, and soups.  It has a delicious ‘creamy vanilla” flavor.

BY THE WAY – Here’s an added benefit.  Unlike  some other nutrients, heating does not sabotage the  metabolic benefits of spices and herbs.  On the contrary, adding  heat actually increases pharmaceutical benefit.  So feel free to warm up that  frying pan and toast your spices in the cooking process.

Enjoy!

Rosanna


ONE HUNDRED AND ONE USES FOR ZUCCHINI

SEPTEMBER 2020

 Are  your gardener friends  bestowing their over-abundant large green zucchinis to you these days ?This give me a perfect opportunity to espouse the versatility of this virtuous vegetable. For starters,  botanically speaking zucchinis are fruits but  regardless of their taxonomy, if you ask me,  they  provide a wide variety  of  creative nutrition applications.   Nutritionally speaking one cup of   cooked zucchini delivers almost 40% of your daily needs for  vitamin A and 2 grams of fiber. The soluble fiber in zucchini feeds the beneficial bacteria in your gut.  It’s also a good source of vitamin C, magnesium and potassium (* good source meaning it contains at least 10% of the DRI) . If you like to ‘spiralize’  with only  3 grams of carbs per cooked cup, zucchini spirals  provides a great low-carb alternative to pasta for those looking to reduce carb intake. Spiralized zucchini can replace spaghetti, linguini, or lasagna noodles in dishes.

A DAY IN THE ( EATING)   LIFE  OF YOUR NUTRITIONIST   I decided to take a personal challenge and  explore as many different forms for introducing this fiber- rich vitamin- dense squash.  I I  tried to steer clear of the good -ole- traditional zucchini bread  redux.  Here is what’s cookin in my kitchen this week:

In the center of the plate:

 OLD BAY ZUCCHINI CRAB CAKES ( modified  from Mc Cormick Old Bay Recipes))

INGREDIENTS

8 Servings

1 large zucchini grated (2 cups)

2  eggs

2 tablespoons chopped green onion

1 to 2 tablespoons mayonnaise or plain yogurt

1 tablespoon OLD BAY® Seasoning

1 teaspoon Dijon or honey mustard

2 teas fresh parsley, chopped

2 slices multigrain bread, crumbled

1/2 pound backfin crabmeat

1 to 2 teaspoons vegetable oil divided

INSTRUCTIONS

1. Squeeze dry zucchini in a large clean kitchen towel. Mix egg onion mayonnaise OLD BAY mustard and parsley in large bowl until well blended. Add zucchini crumbled bread and crabmeat; mix well. Shape into 8 patties about 1/3 cup each.

2.  Preheat oven to 350  degrees  Coat a  glass baking dish with a thin layer of oil.  Arrange crab cakes .  Bake until golden- about 20 minutes.

NUTRITION INFORMATION  (per Serving);   Calories: 125  Total Fat 1  g  Carbohydrates 11g Protein 14 gms   Fiber: 1g.  Sodium: 419mg

Here’s another creative entre idea:

Moroccan Stewed Chicken, ( modified from - Men's Health Magazine)

INGREDIENTS

1 lb. boneless skinless chicken breast

2  large zucchini, diced

1 (16 ounce) can garbanzo beans

1 (14 1/2 ounce) can diced tomatoes

1 cup water

1/2 tablespoon olive oil

1/2 teaspoon cayenne pepper

2 teaspoons ground cumin

1/2 teaspoon cinnamon

salt and pepper

INSTRUCTIONS

Heat the oil in a  sauté pan over med-high heat. Salt and pepper the chicken place it in the pan.

Cook chicken for 2-3 minutes each side until browned. Add zucchini and continue cooking, stirring occasionally .When the zucchini begins to brown add the garbanzo beans, water, tomatoes, cayenne, cumin, and cinnamon. Lower the heat and simmer for 15-20 minutes until the chicken is tender and cooked through. (do not cover the pan). Season to taste with more salt and pepper and sprinkle with cilantro.

NUTRITION Calories 320  Fiber 7.7 g  Sodium 648 mg  Protein 33.8 g   Fat 4.9  l Carbs 35.7 g

Sugar 5.2 g

 

On the side:

Ellie Krieger’s Zucchini Pancakes * these are DELICIOUS BTW!!

Ingredients

3 medium zucchinis, trimmed (about 8 ounces each)

3/4 teaspoon salt, divided

¾ cup plain Greek yogurt (low-fat or whole)

½ cup crumbled feta cheese (2 ½ ounces)

3 tablespoons chopped fresh dill

2 teaspoons fresh lemon juice

1 small clove garlic, grated or finely minced

4 tablespoons plus 1 teaspoon olive oil, divided

3 large eggs

6 tablespoons whole wheat pastry flour, plus more as needed

2 tablespoons grated or finely minced onion

1 teaspoon baking powder

¼ teaspoon freshly ground black pepper

INSTRUCTIONS

Shred the zucchini on the large holes of a box grater or in a food processor using the shredding attachment. Transfer it to a strainer or colander, toss with ½ teaspoon of the salt and let drain for 10 minutes. Then squeeze it with your hands to press out as much liquid as possible.

While the zucchini is draining, make the sauce. Stir together the yogurt, feta, dill, lemon juice, garlic and 1 teaspoon of the olive oil in a medium bowl.

Beat the eggs in a large bowl. Add the drained zucchini, flour, onion, baking powder and the remaining ¼ teaspoon of salt and the pepper and stir to combine. Add more flour by the tablespoon if the batter seems too loose.

Heat 2 tablespoons of the oil in a large non-stick skillet over a medium heat until the oil is shimmering.  Use a ¼ cup measure to scoop the batter into the pan, using a bit less than the full measure for each dollop, and spreading the batter out with the bottom of the measuring spoon after each mound is placed in the pan so that the pancakes are each about 3 ½ inches in diameter. You should wind up with about 6 pancakes in the pan. Cook until they are well browned and crisp on the outside and warmed through, about 3 minutes per side  Serve immediately with the sauce alongside.

Note: These are best just-cooked, but you can also make them up to a day ahead, refrigerate them, and then reheat in a 350F oven.

Serving size: 3 pancakes and 1/4 C sauce

Makes 4 servings

NUTRITON INFORMATION:  Calories 330, Total Fat 24 g; (Sat Fat 7 g, Mono Fat 13 g, Poly Fat 3 g); Protein 15 g; Carb 15 g; Fiber 2 g; Cholesterol 160 mg; Sodium 550 mg, Total Sugar 7 g (Added Sugar 0 g)

 

And finally  A COOKIE BY ANY OTHER NAME…. Zucchini Hemp  Cookie ( modified from Women’s Health)

Ingredients

1 cup rolled oats

1 cup spelt flour or almond flour

1/4 cup melted coconut oil

2  medium bananas, mashed

3 egg, whisked

1 teaspoon vanilla extract

1/2 teaspoon baking soda

1 teaspoon cinnamon

2 C shredded zucchini,

1/3 cup  hemp seeds

INSTRUCTIONS Preheat oven to 350 degrees

In a large bowl, add the banana, coconut oil, egg, and vanilla extract. Mix until well combined. Be sure there aren't any banana chunks.

Add in the oats, spelt flour, baking soda, and cinnamon

Fold in zucchini and hemp

Using a mini ice cream scooper (or a tablespoon), scoop out the dough and place on baking sheet. Don’t flatten!

Bake for 10-12 minutes, or until cookies are lightly golden and the inserted toothpick comes out clean. If you're using different flours, may need to adjust the cooking time..

Remove and let cool on the pan for 1-2 minutes and transfer to a wire rack to cool completely.

Nutrition (per cookie)

Calories: 102kcal  Carbohydrates: 11g  Protein: 5 g Sodium: 39mg Potassium: 80mg  Fiber: 2g Sugar: 1g

 

Bon Appetit and happy eating.

 

Until next time,  eat well and stay healthy!

Rosanna

 


                                 Improve your Golf Swing with Nutrition: Maybe                                                  AUGUST/ SEPTEMBER 2020

It is often said that golf is a game of strength, flexibility, strategy, and concentration. I humbly submit that “fuel” is the oft-overlooked fifth component to perfecting your golf game.When you are out on the links, you need to have adequate food to allow your brain to maintain mental acuity, enough fluid to hydrate your muscles, and a balance of minerals to help your nerves and muscles synchronize with each other.The average round of 18 holes of golf takes about 227 minutes and is played over a terrain of 27,000 feet. That calls for some good f nutrition! Whether you are an amateur golfer or a golf pro, here are some helpful tips about what to eat and drink during your day that may help lower your handicap.

Before You Hit the Course           

Pre-load with a  small meal about three to four hours before your tee time. Considering that it takes about four hours for a large meal to be digested thoroughly, however, you may better tolerate a smaller, lighter meal. For a morning tee time, some sample meals might include an omelet with vegetables and  a slice of whole-grain toast, yogurt with oatmeal, or a high-protein cereal with milk. For an afternoon tee time, consider having a half a sandwich or a bowl of soup with a salad that’s topped with some lean protein. Keep in mind that your liver can stockpile up to four hours’ worth of energy—but you may need a snack during your play.

On the Green

Plan for small snacks over the course of your game of play—an ounce of whole grain crackers , a chilled yogurt, a half-cup of dried fruit, or even a granola or energy bar. As a rule, this mini-meal should contain less than  200 calories, and about  15 grams to 30 grams of carbohydrates. (By the way, an exercising muscle’s preferred energy source is carbohydrate.)Over the course of four to five hours of play, your body may  need to refuel with small carbohydrate snacks. Plan for some nourishment every one to two hours into play. Ideally, the snack should provide about 20 grams to 30 grams of carbs. A snack that size would be similar to a small fruit, six to eight crackers, or a 16-oz. bottle of a hydration  sports drink.

Hydrate!

The loss of as little as 16 oz. to 32 oz. of your body’s water-weight can compromise your muscle performance and your golf swing. To avert this pitfall, I suggest:

·         About one to two hours before tee time, drink 16 oz. of fluid (water is great).

·         15 minutes to 30 minutes before playing time, drink about 15 oz. of fluid.

·         While on the course, plan to drink 4 oz. to 8 oz. of fluid for every 15 to 20 minutes of play. Keep in mind that a large gulp of water is about an ounce.

Finally…

Within about an hour after the 18th hole, celebrate your victory with a good post-game meal. This one-hour window of time after a game is crucial, both for refueling and for rebuilding your muscles, and it is often referred to as the “muscle-recovery window.” Pick a meal that provides some lean protein, some whole grain, and an abundance of vegetables and fruit, and wash it down with at least 16 oz. to 24 oz. of low-cal or no-cal fluid.

A Deep Discovery at the Freezer Aisle.   Shopping by the Numbers for a Frozen Meal

JUNE/JULY 2020 

With the covid- virus induced -run-on- food, sales of frozen meals have increased by 48% in one month alone, compared with last year. The good news is this run on demand has coincided with a manufacturing ‘reset” on the formulations of frozen food entrees. Manufacturers are focusing on having healthier, less processed ingredients with a wider variety or flavor profiles and ethnic diversity- finally

My guidelines for choosing a healthy frozen meal

As your nutrition advisor, I have to say that the best way to screen frozen dinners is to look carefully at both the front and the back labels of the package, paying extra attention to the info about the ingredients and their nutritional attributes. Until you get the hang of how to break the code on a Nutrition Facts label, you might want to allow yourself a bit of extra time in the frozen food aisle  for your first few food shopping trips.

·         Size and Weight. Pick meals that weigh at least 10 ounces. Less than 8 ounces, and it’s likely to feel like a large snack rather than a meal.

·         Calories. Aim for meals in the 300 calorie range. Based on a total calorie allotment of 1,500 calories per day, you should focus on about 400 calories per meal, with an additional 300 thrown in for snacks. With this in mind, pick meals that are about 300 calories to 350 calories, and add a piece of fruit and an abundance of salad to round out your calories and boost the fiber content.

·         Look for the word “healthy” on the packaging. Why? Because, by definition, the U.S. Food and Drug Administration requires that foods labeled “healthy” must:

·         meet the criteria for the Nutrition Facts Label of one or more of these nutrients: vitamin A, vitamin C, iron, calcium, protein, and             fiber

·         be low in saturated fat

·         have limited amounts of sodium and cholesterol

·         Take a good look at the description of the meal and at the packaging illustrations. As a general rule, look for entrees that feature the protein first and then the starch. The descriptions of foods on a package label are sequenced in the order of predominance. For example, “meatballs and spaghetti” will have more protein-providing meat than “spaghetti and meatballs.”

·         Ingredients. Review the ingredient list and look for a prevalence of vegetables and whole grains, and a minimum of additives and preservatives. Vegetables are generally lower in calories and higher in vitamins, minerals, and fiber (which helps you to fill up). Many frozen food entrees, however, contain only 1 to 4 teaspoons of vegetables per portion—not enough to meet the recommended requirements of the Dietary Guidelines for Americans. Opt for brown rice or whole grains whenever possible, and choose products that offer lean meat, fish, or chicken. Be suspicious of ingredient lists that include BHA and a long list of artificial colors, as these may be unsafe or very poorly tested for long-term use. (The Center for Science in the Public Interest, by the way, has a great guide to food additives.)

·         Protein. A dinner meal should consist of at least 20 grams (gm) to 27 gm of protein; a lunch meal, 14 gm to 20 gm. These amounts of protein will contribute to the preservation of healthy muscles as a dieter loses weight.

·         Fats. For heart-smarts, choose meals with  less than 4 grams of saturated fat.

·         Limit sodium. As a rule, the U.S. Dietary Guidelines say you should be limiting your daily sodium level to about 2,300 milligrams (mg) a day. To limit your sodium allotment at each meal to one-third of that total, choose meals with less than 800 mg of sodium. Ideally, try to pick entrees that have no more than 200 mg of sodium for every 100 calories.

·         Boost fiber. Select meals with at least 3 gm to 5 gm of fiber. That’s about equivalent to a half cup of cooked vegetables, or a large piece of fruit. Be aware that the fibers known as inulin and maltodextrin are not as efficient as the fibers in whole grains and vegetables for boosting the amounts of fiber you take in.

·         Sugar. Scrutinize the sugar content on the Nutrition Facts label. Generally, 15 grams of sugar is about the equivalent of a tablespoon of table sugar, or about the sugar content of a small piece of fruit. Unless the meal has a lot of fruit in it, steer clear of choices that exceed this 15-gram threshold, especially if you are a person with diabetes.


Finishing touches. Round out your meal with an abundant salad with nuts or avocado, and some vegetable oil that’s rich in antioxidants. Calorie-wise, a tablespoon of dressing, mashed avocado, or some nuts add roughly an additional 50 calories to your meal.

Last but not Least—hydrate. 

Complete the place setting for your frozen meal with a big glass of calorie-free fluid. Flavored waters, seltzers, iced tea, and fruit-flavored waters are all good choices. 

A Recipe Redux

May 2020 

A few days ago I posted a movie on Instagram about  choosing a cookbook; one of the most common questions I encounter in my private practice .This is a positive sign  because it means you’re motivated enough to seek out some new good food ideas.  What it all comes down to is this is a multi-part answer.  So here goes.

1.      If you are looking to basic advice on the ‘why “ and the ’how to” make a traditional food item, then go for a classic cookbook, like  a  Cooks Illustrated our The New Professional Chef from  Culinary Institute of America . Bear in mind that these recipe books will not have nutrition information.  You will have to resort to another website or pass it over to  me  to  run your own analysis.

2.     First things first,  turn to the front of the  cookbook and be critical about the the table of contents.  Any cookbook can come up with  a boatload of desert recipes, but a  book that has an abundance of interesting vegetable dishes-  now  that really rates  on my bookshelf.

3.     If you want to ‘think like a dietitian” then pick a  nutrition- focused cookbook that includes nutritive information on each recipe – As a rule I like to pick entree items that fulfill these goals.

·        500 to 600  kcalories  per serving- maximum

·        At least 6 grams of fiber

·        21 to 35 grams of protein

·         About 10 to 20  grams of fats 

·        Limiting sodium to 600 to 1000 mg per serving

4.      Labor intensity versus recipe simplicity .  A a rule, recipes that involve 6 or fewer ingredients and 4  food prep steps are what we call ‘dump n stirs.’  In other words they’re easy to compile. If you are a new initiate to the kitchen I would pick recipes that can be compiles  and served in a half hour. 

5.     Specialty cookbooks. -  I like to leave ethnic cooking to the ethnic specialists.  

6.     Flavor’ va-voom’  To avoid diet-burnout, change the texture, the form or the temperature of a food.  I look for cookbooks that do interesting reduxs on a usual food examples would be: 

– a chilled soup

-a  hot wilted salad of grilled lettuces

- innovative spices and vegetable toppings

There’s not enough space on this blog page to list all the cookbook on my bookshelf but a discussion of recipes would not be complete without a mention of the internet.  I like to check out Food Network - https://www.foodnetwork.com and Epicurious https://www.epicurious.com for new ideas.

And finally I  go back to the words of  the great food activist Jose Andres. He says:   ‘If you make a recipe and it doesn’t turn out right, then change the name of the recipe.’

Have fun in the kitchen.

Rosanna 

 LOVE YOUR LUNGS!

May 2020

You may be surprised to learn that the food you eat can have an effect on your breathing. When I started researching this topic it was news to me that lung disease “is the fourth leading cause of chronic morbidity and mortality in the United States” and an estimated 24 million Americans are affected. I have got good news however: not only can the right mix of nutrients in your diet  help you breathe easier, but they can also potentially  inhibit lung cancer- causing cells.

ADVICE TO PROTECT YOUR LUNGS:

1.  Boost those cruciferous veggies! Help yourself to an abundance of Brussel sprouts,  kale, turnips ,collards cabbage, cauliflower, radishes , watercress, and broccoli  Studies show that the  chemical compound  in these vegetables: isocyanothianates have cancer-preventive features and can  ease respiratory inflammation like bronchitis, and pneumonia. 

2. Avoid processed meats. According to a recent meta-analysis published in The Lancet, data from the National HANES study shows that people who ate larger amounts of salted processed meats had a higher risk of Chronic Obstructive Pulmonary Disease  (COPD) Even after a careful adjustment for smoking and unhealthy diet, there is a positive association between processed meat intake and the increasing  risk of COPD.  Their conclusion: processed meat intake is associated with elevated risk of developing COPD in middle-aged women, especially in the  presence of other high-risk lifestyle factors (smoking, unhealthy diet).

3. Get enough vitamin D . According to a  2018 study ,vitamin D may increase the strength of the lung muscle and  act as an anti-inflammatory in respiratory infection. To track your vitamin D health, keep an eye on your blood level for 25-hydroxycholecalciferol. Al level of 20 to 50 nanograms / ml is considered adequate for healthy people. Below 12 nanograms is considered deficient. How much is enough?? The U.S. recommended daily allowance of vitamin D is 600 IU daily for adults up to age 70 and 800 IU daily for adults over 70. If you have limited time in the sun or kidney disease, you may need more. 

 4. Pass on the gas: If you have COPD,  you may want to taper back on gaseous foods such as beans peas, corn, soybeans  and lentils   .   These carbs tend to  cause bloating and may restrict the efficiency of your  diaphragm- the ‘bellows of your breathing machine. Keep in mind that not all fermentable foods are offenders.. You can continue to enjoy them if they do not cause a problem for you.

5  Focus on antioxidants, . Experts recommend a diet rich in antioxidants such as  chia, flax, almonds, macadamias, sesame, pistachio , and omega-3 fatty acid-rich seafood to help combat excessive inflammation.

6. Opt for natural sweeteners not artificial ones. .  Research a suggests that artificial preservatives may induce an inflammatory response that promotes diseases such as COPD.  In lieu of  erythritol, sorbitol, aspartame, and sucralose, let yourself have a little bit of natural sweeteners such as  agave, honey. maple syrup, molasses  and cane sugar. A modest teaspoon of these sweeteners fit within the confines of a healthy eating style 

7. Avoid the (heart) burn. If you have acid reflux, sleep on your left side, slightly elevated. This position with prevent reflux which can worsen pulmonary problems, according to spokespersons at the American Cancer Association.

Tips for for Healthy Take – Out  

 (Avoiding the Covid 15)

April 2020 

With the home-bound corona virus lifestyle, I have a new  concern in my nutrition practice, namely avoiding the Covid -15.  Similar to the freshman 15 this is a scenario where  changes in food habits lead to unwanted pound' gainage.'    With all the attention to take out meals, I want to remind you that  by arming  yourself with a few simple strategies, you can build a more well-balanced meal with all the  right nutrients and fewer empty calories.  

A STEP- BY -STEP APPROACH TO TAKE -OUT MENUS

STEP ONE: Reading the menu/ Breaking  the Code- :  Chain restaurants are obligated to provide nutrition information on  menu items. Generally speaking, top off at 500 to 600 calories for women and 600 to 700 calories for men. Entrees with more than 6 grams of fiber and less than 1000 mg  of sodium are more 'virtuous" in my book.  Terms to be suspicious of include:  “crunchy,” “crispy,” “battered” and “breaded,” as well as “creamy,” “cheesy” and “alfredo,” which often can mean they’re higher in fat and   calories. Some more healthful options might use terms like   “baked,” 'broiled" broasted'  “grilled,” “roasted,” and “steamed,” as well as al fresco” or “marinara.”

CAUTION: The layout of your  takeout menu is  rigged!  Studies show that the eye is naturally drawn to the upper right side of a menu,. Restaurants place the items they want you to order on that part of the page. Highlighted and boxed items  are  an up-sell.  Our eyes are naturally drawn to dishes that are boxed on a menu,. If it's boxed, they want you to buy it .  Beware that there’s  is no legal definition of the term” farm raised “ “pastured” or” free range.” . Also , an organic french fry  is still a french-fry!!!  Foods could be just as ‘healthy ‘ or unhealthy as their  traditional counterpart.  So skip the pastoral descriptions and use the  nutritional content, the ingredients and key words as your guide.

STEP TWO : Have a plan before you lift your fork to your mouth . Try synchronizing your macros;  this may seem a little tedious but, if you are OK with it,   micro-manage your plate: Eat the veggies first: for a fiber- fullness effect. This could be in the form of a side salad of a vegetarian soup. Then, eat the protein.  This will help you t to avoid blood sugar spikes .Last but not least, delve into a  balanced portion of beans, peas, lentils or whole grains.  Skip the white bread – It’s low in vitamins and minerals and high in calories.

STEP THREE:  Keep a visual of your meal  in your mind.  Don't split your meal in half . You've probably  surprised to hear me say this but,  I disagree with advice to ask for half portions or share your meal with a friend.   Given the huge portion sizes doled out at some restaurants, in some cases half may still be too much.  Rather, it’s important to stick to your mental note of what your meal should always look like. Use a separate dinner plate as a' palette' for  your meal components.   That said, NEVER, EVER  eat directly out of  the clamshell, cardboard or foam container ( especially now).  You completely lose perspective on what is a normal portion size.  – More on this later.  

STEP FOUR- Sit down,  and eat slowly . It takes about 20 minutes for your brain to get the message from your stomach that you are no longer hungry. Fast eaters often are over eaters, while slow eaters tend to eat less and are still satisfied. 

STEP FIVE- Embellish , enhance, enrich!!!  Shift your paradigm---Think eating healthfully is all about what you can't eat? It’s not!  Focus on what healthy items you can add to your plate instead of only what foods to omit.   Look for unique seasonal veggies,  fresh  fruits,  and unique grains such as spelt , amaranth, quinoa, faro and kamut which are enhanced with more vitamins and minerals that the white alternatives . Opt for foods garnished  healthy fats such as olive oil, avocados, nuts and seeds; be sure to incorporate  more tofu, tempeh, edamame, lean meat, turkey, chicken or fish.

Until next time, "eat well and stay healthy.”

Rosanna 

                Tales from the (Cellphone ) Trenches

                                                                                   April 1 2020                                      

Today I had a milestone - uplifting experience. In my forty some- odd -years of nutrition counseling, this session ranks as one of the best , not because of the results I achieved but because of the deep mutual interpersonal satisfaction that transacted. I was conducting a telehealth session via FaceTime with one of my routine clients and in the background I noticed a beautiful walnut grand piano which I complimented the patient on. I continued the session with a tour of her refrigerator, crash course on label reading and a nutrition prescription for Hawthorne berry, vitamin D , and magnesium . As we were wrapping up she sprang over to the piano and spontaneously segued into a concert quality rendition of show tunes . I was so appreciative and astounded by the personal performance. Also, I would never have know of her 'hidden talent" if we hadn't had this corona - virus session. Just sharing.....

Stay healthy and safe everyone. Nutritious (air) hugs

Rosanna

    Covid Cabin Fever- Your  Nutrition Survival Strategies

March 2020 

While we’re all self- quarantining for the virus I think this would be a good opportunity to draw  your attention to two under- recognized issues for nutrition success. They are namely :

1.          Stress- Prone Eating Behaviors

2.         A ’ Toxic”  Kitchen Environment 

You’re probably wondering  what these two issues have to do with each other and  I say;’ a whole lot!   When you’re anxious and stressed and you’re surrounded by the wrong food items it is an inopportune setting , the  food environment is ideal for disaster.

KITCHEN REDUX : Research in the area of behavioral economics shows that your surroundings have a significant impact on how you eat, as well as how much food you eat. While you’re captive at home why not tackle a few of these suggestions. 

     De-clutter your pantry and refrigerator . Rather than searching around in a cluttered kitchen for healthy options, put your healthier foods in clear containers at eye level. You are three times more likely to eat the first item you lay eyes on, so make sure that that item is going to be something nutritious. Get rid of anything rancid, old, stale, or hairy.  Foods can stay edible for the following timelines: : canned foods (2-5 years,) pasta (1 year), spices (6-12 months,) flours (3-6 months), grains and legumes (1 year), condiments (1 year) .eggs ( 1 month). Fresh meat can be stored in the refrigerator for up to 5 days before being cooked.

      Get the right place setting. A dinner plate should ideally be about 10 inches in diameter. When you have a larger plate, you tend to make portions about 22 percent larger, regardless of how hungry you are   Try to  pick plate colors that contrast with your food: People tend to serve up 18 percent more food when it's served on dishes that match the food's color!   Use smaller serving implements. To avoid oversized portions, resist the trend to use large, oversized forks and spoons. You’ll be able to eat more slowly and mindfully and, since it will take you longer to fill up, you'll have better cues on when you're full and can stop eating.

    Provision Wisely!   Years ago there was a potato chip commercial that proclaimed “ Bet you can’t eat just one”  This mantra is really quite true. You cannot count on self- control with a food that you have overeaten in the past.   If there’s a ‘trigger food” that presents a gateway to other bad food choices you should NOT have it in your kitchen  This may sound stoic, but it’s for your own good.

    Redecorate! I like to use this time to come up with interesting table-scapes. For example use citrus fruits to make centerpieces for your table. The pungent, sharp smells of oranges, grapefruits, and lemons actually suppress appetite.

BREAK THE STRESS- FOOD CYCLE

How can you prepare for the unknown /inevitable without losing all the  good eating habits you have established with my practice?. I am indebted to Dr Judith Beck of the Beck Institute in PA for  this section of my blog post this week*.  Dr Beck  has devised a method of self- talk and self-rationalizing which translate into coping mechanisms at times of stress.. Whenever you are on the verge of making a bad food action, use one of the self- talk tools below.

BEING RATIONAL:”  If I eat something I shouldn’t, it’s not the end of the world .  I should not keep on eating. That makes no sense.  It’s a million times better to stop right now.”

REALITY CHECK “Whether it’s  vacation, a party , or a special event my gut knows no difference.  It’s the same 365 days of the year!” 

PRIORITIZING “I am putting my nutrition plan FIRST. I am planning my life around healthy food  and exercise NOT vice versa!”

PUT HUNGER IN PERSPECTIVE. ”Hunger and cravings are NOT emergencies.  I can tolerate them. They are mild compared with other life challenges.” 

RELATIONSHIP WITH FOOD  AND OTHERS “It’s OK the disappoint others.   I am entitled to do what I have to do to be healthy and feel better”

MOTIVATION” I’ll do it anyway! Even if I don’t feel like using a healthy food skill I will do it!”

BUILDING GOOD HABITS: “Whenever I chose a healthy food,  I am reinforcing a good habit and my brain becomes familiar with that habit.”

HABITS:” Every time I eat something I shouldn’t, I strengthen my “giving –in-habit.’ Every time I don’t give in I strengthen my “resistance-habit.”.

*Excerpted from Beck JS: The Beck Diet Solution: Weight Loss Workbook. Phila: 2009.

PUTTING THIS ALL INTO GOOD PRACTICE: To wrap up, use these four suggestions to avert cabin fever and survive corona - stress.

Tip 1: WHAT”S THE CAUSE?: Identify the source of your emotion- even the uncomfortable ones like anxiety, sadness and fear. Once you understand how you are feeling, you can start to break the habit of eating away your emotions. Use the coping tools above to develop new ways to cope, that do NOT numb with food. 

Tip 2: TRANSFER YOUR FOCUS

List the pleasurable activities that you truly enjoy and that also help you decrease stress. Plan out pleasurable activities throughout the day. Add these activities to your daily schedule and stick to the schedule yoga, meditation, mindful walking in nature or picking up a new hobby (knitting, meditation,  reading, photography, healthy cooking)

 Tip 3:REST! 

 Make sleep a priority.  Focus on your sleep; good sleep hygiene is key in overcoming stress eating. 

Tip 4-  NUTRITION- Healthy Eating  Brush off your nutrition plan and take a closer look.  Are there some foods you’ve been overlooking?  Avoid ‘feast or famine” eating.  Try to stick to our pre-defined meal timing,  on a schedule.. Waiting too long to eat can make you feel “hangry” and vulnerable to overeating – we want to avoid that!

Parting words-  If you  make a mistake or pick the wrong food items, give yourself- a break  and remember to  B-R-E-A-T-H-E.

 I like to remind my clients that the goal should be 85- 90 percent  “ on track.”  If you’ fall- off- the -wagon ‘for 10% of the plan your body is more likely to ‘forgive you”   The important thing is to get right back into the routine of healthy eating.   Until next time, sending you all nutritious (air) hugs.

Rosanna 

ROSANNA’S ARSENAL FOR PREVENTING CORONAVIRUS

March 2020

With all this news about hand washing, face masks , medication  stockpiling and nitrile gloves, this got me thinking about ways that you could protect yourself from the coronavirus by  using nutrition.

This brainstorming came out of some causal conversations I was having my clients yesterday.  While they were talking about working from home and cancelling travel commitments I started to chime in with advice on how to  stock- up on good nutrition to decrease their risk of catching the virus.   

Here’s my list of seven ways to  reduce your risk of catching corona nutritionally  by boosting your immunity.

1 Don’t skip out on your protein. Good protein  nutrition is essential to a strong immune system. At each meal, scan your plate for examples of protein foods including; seafood, lean meat, poultry, eggs, beans and peas, edamame , and unsalted nuts and seeds.

 2. Take a Vitamin D supplement.   Vitamin D plays an important role in infection fighting.  The therapeutic dose is a minimum of 1,000 IUs a day. That converts to 25 mcg of vitamin D.  For individuals with overweight, diabetes, heart disease, cancer survivors or immune compromise the dosage may be quite a bit higher.

3.Boost your Vitamin C . Vitamin C  helps protect you from infection by stimulating the formation of antibodies and boosting immunity. Include more sources of this healthy vitamin by choosing citrus fruits such as oranges, grapefruit and tangerines,  red bell pepper, papaya, strawberries, tomatoes, or foods fortified with vitamin C, such as some cereals. If you can’t work these into your diet a supplement of 500 to 1000 mg of vitamin C per day will do the trick. 

4. . Vitamin E works as an antioxidant, neutralizes free radicals, and improves  immune function. Include vitamin E in your diet with fortified cereals ,pumpkin and  sunflower seeds, avocado , pistachios, walnuts,  almonds, vegetable oils (such as sunflower or safflower oil), hazelnuts and peanut butter.

5. Zinc helps the immune system work properly and may help  with healing . Zinc is popular in nasal sprays and lozenges.  Look for  dosage in the range of 5 mg/serving. It   can be found in lean meat, poultry, seafood, milk, whole grain products, beans, seeds and nuts.

6.   Hydrate. Water and fluid are the under-respected nutrients in the war against infection!   Flush out any unwanted invaders to your mucous membranes by being sure that you are getting at least half your body weight in  fluid ounces - more if you’re exercising or working in warm weather.   By ‘restocking’ your fluid -systems you  can wash- out any  viruses that may be lurking in the mucous membranes of your respiratory system or microvilli of your gut. .

6.  Adaptogens and Herbals. Echinacea and adaptogens  have been shown to boost immunity. Echinacea is  boosting the body’s ability to produce white bloods cells and fight off infection. The adaptogens  rhodilia and ashwagandha  have an anti-viral effect and   play a role in boosting your adrenal gland  function. These  stress- hormone balances come into play when your body is fighting off infection.

7.  Pre- and probiotics.  This might be a good time to ramp up on your daily dose of probiotics.  Probiotics produce chemicals that inactivate or even kill some pathogens. There's also evidence probiotics boost  the body's own  immune system.  Look for probiotics with a variety of a bacillus strains  and at least 8 billion CFU ( colony forming units).  It’s not necessary to have a probiotic that is refrigerated.

DISCLAIMER:  These suggestions are not intended to displace or replace the medical expertise of a physician, infectious disease expert,  community health professional or emergency personnel.  They present a collection  of my professional  opinions of what might help in reducing your risk of catching a corona virus. If I think of anything else,  I’ll keep ya posted!

Rosanna is a globe-trotting nutritionist.  Nourishing food ideas are always in the back of her mind whether she's half way around the world or right around the corner.  That said, the theme of her blogs is good- to great nutrition EVERYWHERE!

INTERMITTENT FASTING- PART 2

THE 16/8 PLAN- IS IT RIGHT FOR YOU?

February/March 2020 

In my last blog post I touched on a concept of fasting know as alternate day fasting for weight loss.   In this protocol you cut back your kcalories to 600 to 1000 kcalories on two  non- consecutive days of the week and eat normally the other five.   

This go-around I’d like to turn my attention to another popular form or curtailment  know as restricted eating window.  This approach is popularly known as the 16/ 8 plan.

Of late more of my clients are  opting to adopt this strategy, with  positive body composition changes and weight loss results. I’ve become  my own guinea-pig study, following a restricted eating style a few days a week myself.’  Before- and- after photo-shoots’ to follow…  At the risk of  sounding anecdotal, it’s possible this approach may work for you too. 

WHAT IS IT?

This time- limiting style of intermittent fasting involves eating only during a limited time window during the day and fasting for the  majority of the day.  The most popular form of this weight loss strategy noted in the literature is the 16/8 plan in which you  restrain from food for  sixteen hours and eat within an eight-hour time frame.  

BENEFITS:

There’s evidence that  by restricting your time interval, your body responds positively with he is following changes

GETTING STARTED

For starters the idea of cutting back your food timing to 8 hours may  seem like a ‘turn-off.’  What I like to suggest is start with an overnight  curtailment.  For example, I’ll say: “ The kitchen closes at 7 pm or 8 pm.  “ From that cutoff work towards a longer time span with your stomach in the “OFF” position.  You may want to  aim for a 14/ 10 plan initially.  Sooner or later you’ll find that 16/8 is more attainable. 

 Putting it into practice

Probably the two most common pitfalls to this food modifying style are headaches and energy slumps. I find that these can be avoided by taking the following measures:

1 .Timing:  The easiest way to implement this plan is to curtail your first meal until mid-morning.   Start the day off with plenty of herb tea or  shade- grown coffee.

2.  Maximize those Mouthfuls! During your munch- time focus on whole, clean food choices  spread evenly over your eating period, such as salads, whole grains ( in moderation) plenty of vegetables,  nuts, seeds, olives and oils.  Skip sugar- laden processed food, alcohol, and other kcalorie- gyps.  

3. Eat a meal close to your moderate- to high-intensity workout This is where meal timing comes into play. Aim to time a meal close to a moderate- or high-intensity workout is key. This way your body has some glycogen stores to tap into to fuel your workout.

4.  Stay hydrated .Remember fasting doesn’t mean to remove water. In fact,  you should aim to drink slightly MORE  fluid while fasting. In dietitian- lingo a fluid is anything that’s liquid-ish are room temperature.  This includes bone broth, coffee,  natural lemonade, herbal teas, coffee, yogurt, electrolyte beverages,  soups and gelatin.  Aim for at least half your body weight in ounces of water.  

4.  Keep your electrolytes up.  Fewer that 20 percent of our American population gets the recommended amounts of essential potassium and magnesium in the diet (more on these short- changed minerals in a future post).  You can avoid this pitfall while dieting  by enjoying plenty of  dark green and orange fruits and vegetables ( in salads, soups and stews) and  sprinkling your self with heart- healthy nuts and seeds.  

5.  Ease into it!  You needn’t go full- throttle.  Just a few days of a time-limited fast may be enough to push you  to  turn off your fat - storing  sugar- boosting metabolism.

Is Intermittent Fasting a Better Way  for YOU to Lose Weight?

All of these approaches to modified  fasting  have pros and cons. When it comes to which is best for losing weight and all the health benefits that flow from that, it comes down to which one is the most sustainable for you. 

What suits your lifestyle personality and preferences? 

The bottom line is  being able to  maintain a lower weight long-term  is our ultimate objective. 

 

INTERMITTENT FASTING

February 2020        

Recently, a  new form of dieting called intermittent fasting (IF) has been grabbing attention on public television and in the popular press. Put simply, IF is a plan whereby you eat normally for five days a week and then intersperse two other days when you eat only very minimal amounts of calories. Here's some more about this tactic known as quasi-fasting (nickname: "the part-time diet"):· The two fasting days each week must not be back to back.

· Usually, on a fasting day, women and men are limited to  a range of 600 to a maximum of 1000 kcalories .

· The proponents of this plan claim it prevents cancer, lowers blood sugar, and boosts mental acuity.

Measurements of diet success due to this controversial mode of dieting, such as long-term sustained total weight loss, are not yet clear, but some preliminary research is encouraging.

What the research says

Studies on aging rats and mice at the National Institutes on Aging have shown that intermittent fasting actually imparts a muscle- sparing benefit. That is, in contrast to aging in humans, the study animals were able to maintain more muscle mass and gain less fat as they aged. Furthermore, older rats and mice with Alzheimer's-like conditions showed less mental impairment and even demonstrated improvement and reversal of their mental losses when put on an intermittent fasting plan. 

Human studies suggest that, for the short term, IF is a more effective way to lose and maintain weight than is the traditional 1,200-calorie to 1,500-calorie restrictions of less severe dieting. To give you some perspective about the calorie level, men and women age 31 to 50 need about 2,200 and 1,600 calories per day, respectively in order to keep their weight stable. So a 1,200- or 1,500-calorie level is a very modest cut-back.

On the biochemical level

Scientists have found that short periods of fasting are actually mildly stressful to the body—and that this mini-stressor causes the brain to release biochemicals that not only can heighten and improve some mental faculties such as cognition but may also suppress factors that encourage obesity and diabetes by encouraging some of the processes responsible for producing insulin.

A recent weight-loss study on overweight breast-cancer survivors in Great Britain compared intermittent fasting (IF) to daily calorie restriction and found that the participants practicing IF lost twice as much weight as the group that were exposed to continual restrictions.

It is thus possible that IF dieters might sustain and maintain their weight loss more effectively than do more conservative dieters. It is not yet clear, however, whether health is improved more by intermittent calorie restriction (IF) than by daily restriction.   

Practically speaking…

Please don’t go hog-wild! The key to successful intermittent calorie restriction is to be sure not to overeat on your non-fasting days. Studies from the Departments of Kinesiology and Nutrition at the University of Illinois at Chicago showed that IF participants usually only eat about 110 percent of their nutritional needs on non-fasting days, which isn't too bad when compared with the amount they restricted the day before. Also, IF-ers get used to eating less in general, and commonly do not snack or  overeat as much on non-fasting days.

Diet trenders beware! During the two modified-fasting days each week, IF  will take at least four to six weeks to trigger  your body and your lifestyle to this type of dietary adjustment. During this introductory time, you may experience fluctuating waves of hunger, headaches, inattention, and mood swings.  Hang in there! Most human subjects required at least 10 to 30 days of initiation before they could adhere to this new regimen.

Put simply, although IF may initially require from you a considerable struggle, in the long run this radical weight-loss strategy may actually be easier to stick with and to succeed at than many of the more typical approaches to calorie cutting and exercise.

 

Nutrition for Winter Sports

January 2020 

I was surfing the web recently and came across a novel calorie counter on the REI.com, a sporting goods company. This just-for-fun gadget calculates the number of calories a person burns during downhill skiing, and then compares that calorie count with the calories in typical food choices.

Although this crafty calorie-meter is only intended for amusement, it got me thinking about the importance of nutrition whenever we are participating in cold weather endurance sports. A good winter workout in the snow can burn between 300 and 1,000 calories per hour, depending on the conditions and your choice of exercise. Whether you are snowshoeing, cross-country skiing, or boarding, it’s important to keep your body well hydrated and well fueled. Here are some tips from the experts.

Before heading out

Start the day with a balanced breakfast. First thing in the morning, your body is running on empty. Fuel up for your morning in the snow with an adequate breakfast that delivers at least a quarter of your daily calorie needs and that includes some hearty breads or grains, lean protein, and plenty of fluids. Practical examples include: Greek yogurt parfaits with oats and berries, vegetable omelets with whole grain bread, cottage cheese with fruits or vegetables, a veggie-patty sandwich, or some hot cereal with milk, flax, chia seeds, or nuts. During this first meal of the day, drink at least 16 oz. to 24 oz. of fluids to ensure that your muscles will be well hydrated.

During your snow workout

The body’s energy source of choice when the muscles are being exercised is carbs. Pack your jacket pockets with quick energy sources such as dried fruit, fig bars, graham crackers, granola bars, or even energy gels. If you are buying sports bars, examine the nutrition labels and pick one that has a 1-to-4 ratio of protein to carbs and that contains about 3 grams to 6 grams of total fat.

Mealtime

Continue this scheme of good sports nutrition by picking luncheon foods that incorporate some fiber, a lean protein, and plenty of carbohydrates. As a rule, design your lunch plate to be one-third lean protein, with the other two-thirds made up of grains, starches, fruits, and vegetables. Don’t forget to wash this all down with plenty of fluids: at least another 16 oz.

Avoid the 3 p.m. BONK

Inadvertently, many ski, snowshoe, and snowboard enthusiasts experience a drop in energy and concentration around the middle of the afternoon. Sometimes these feelings of wilting droopiness are accompanied by headache, dizziness, or nausea—all telltale signs that you are running low on fluids.

As a rule, you should plan on drinking at least 4 oz. of water for every 20 minutes of exercise. The body’s thirst mechanisms, however, can be an unreliable signal of when to take a drink, and high altitudes and cold air can further confound this scenario. This is because thirst is a "trailing indicator" of fluid balance; that is, by the time your brain signals thirst!, you have already lost at least one percent of your body weight in fluid.

This one-percent fluid loss imposes an extra strain on your heart that’s equivalent to three-to-five additional heartbeats per minute! And by the time you actually become aware that your mouth feels dry, your bodily fluids are deficient by at least 16 oz. to 24 oz. A good way to stay ahead of your fluid needs is to count one large gulp of water as about 1 oz. of fluid.

Après ski

Reward your muscles with a restorative late-afternoon meal that features some starch, healthy fat, and lean protein. Ideally, you should start this muscle-restoring meal within two hours of your stopping the exercise. Avoid the urge to overindulge on alcohol, because wine, beer, and cocktails can further deplete your fluid stores.

See you on the slopes!

Another resource

See Charlene Harkins’ chapter, "Skiing: Cross-Country, Downhill, and Jumping," in the book Sports Nutrition: A Guide for the Professional Working with Active People, 3rd edition, edited by Christine Rosenbloom.

Maintain Your Diet and Your Sanity During the Holiday

December 2019- January 2020 

The Oxford Dictionary defines “chillax” as slang that's a blending of the verbs to chill out and to relax. This turn of phrase has become my personal and professional mantra for the holiday season. In my experience, this time of year is notorious for stress-related eating habits and for holiday thoughts that can sabotage all our good diet efforts.

When physical or emotional stress becomes routine in our lives—our usual state—our bodies repeatedly release a hormone called cortisol, which can exert a lot of wear and tear on us. You would think that eventually your body would be able to clear these hormones and calm the nerves; however, studies suggest that if the body experiences frequent aggravating stress, then it never resumes its steady-state of calmness. And this chronic, low-level stress, which affects every organ of the body, has been linked to a variety of health issues such as heart disease, cancer, poor resistance to infections, sleep disruptions, and gastrointestinal problems.

So chronic, low-level stress is bad for us—how can we escape from it?

Nutrition habits and lifestyle advice for dialing down your stress level

Practice mindful eating. This concept of mindfulness, borrowed from Buddhist teachings, encourages us to eat slowly while paying close attention to the sensations and purpose of each morsel of food, and to savor the full, robust flavor of every mouthful. By eating mindfully, you can increase the enjoyment you get from your food; and not only that, but a recent article in the New York Times showed that mindful eating also reduces bingeing. For starters, during the holidays try committing to eating at least 1 meal a day mindfully.

Boost your ORAC Foods. ORAC stands for a food’s "oxidative radical absorbency capacity" score. This rating, developed by the National Institutes of Health, measures the antioxidant capacity of foods and supplements. Studies suggest that emotional and physical challenges can lead to a certain type of stress on the body, called “oxidative stress," and that foods with high concentrations of antioxidants might be beneficial in combating such oxidative stress. 

The exact relationship of high-ORAC foods to stress-related diseases has not yet been established, but some experts believe that the higher a food's ORAC score, the better that food can counteract stress. Foods with a high ORAC score include some spices and herbs (cinnamon, oregano, cloves, turmeric, and sumac), as well as fresh fruits and vegetables such as açaí, prunes, raisins, blueberries, chocolate, cranberries, pomegranates, kale, broccoli, spinach, beets, and Brussels sprouts.

Resist the “food pushers.” In talking to my clients, I’ve gathered that when it comes to holiday eating, people spend more time thinking about the foods that they gave in to than about the ones they triumphantly resisted. No matter what anyone says, or how hard someone tries to persuade you to “just take a taste,” you need only say, “No, thank you.” Eventually, making this retort will become second nature to you.

Also, remind yourself of how long your disappointment lasts whenever you give in to a food-pusher, and realize that you have legitimate reasons for eating healthfully during the holidays—1 of which is to reduce your stress.

Last but not least: B-R-E-A-T-H-E. Try some “dirga pranayama,”or 3-part, yogic breathing. This simple exercise will train you to breathe deeply and fully, and it’s been shown to decrease stress and anxiety levels, thereby calming and “grounding” the mind. Here’s how: Sitting or lying down in a comfortable position, inhale through your nose deeply and fully, expanding your belly and lifting your ribcage. Feel your lungs expand thoroughly, with your breath filling the belly, the ribcage, and finally, the upper chest. Exhale slowly through your mouth, emptying the belly, then the ribcage, and finally the upper chest. Eventually, with practice, you can increase the length of your exhalations until they are twice as long as your inhalations.

 

Holiday Defensive Dining, Part 2- 

Creative Cookery 

In an earlier blog, I talked about some strategies and tactical approaches that you can use to save yourself a whole world of calories when you’re attending holiday parties. In this entry, I want to focus on how to economize on calories while maximizing flavor and nutrition in your own kitchen. Lighten up on the holiday meal ingredients by following some of these simple cooking suggestions:

·         Gravies. Refrigerate gravies beforehand to harden the fat in them, and then skim off the solid fat, thus reducing calorie content by about 500 calories per cup. Instead of a roux made with meat drippings, you can make a base for your gravies with pureed roasted carrots or a small amount of tomato paste.

·         Stuffing. Use a little less bread and add a bit more onions, garlic, celery, and vegetables. Moisten or flavor this dish with a bone broth or low-fat, low-sodium chicken or vegetable broth. And, for an interesting twist of flavor, or as another moisture enhancer, add some diced apple or pears.

·         Turkey. Do not eat the skin! By enjoying a delicious, roasted turkey breast without the skin, you’ll be saving 11 grams of saturated fat with each 3-ounce serving.

·        Veggie Improvising.  There  are a lot of nutrient- powerhouse new vegetables gracing our produce sections.   For a beta-carotene and calcium boost, look  for romanesque or baby bokchoy . For a seasonal twist on brussels sprouts, roast with a dash of olive oil and sriracha and garnish with pomegranate seeds.  Cook fresh green beans with chunks of potato instead of cream soup . Top with slivered almonds in lieu of the fried onion rings.

·         Opt for squash  or turnip instead of sweet potatoes. Substitute whipped turnip or  winter squash for whipped sweet potatoes. And, in place of roasted yams, incorporate whole acorn or butternut squash in your recipes, for a calorie savings of 40 percent!

·         Mashed potatoes. Try mashing up some stemmed cauliflower as an inventive potato substitute. Or, if you can’t bear to forego the spuds, boil your potatoes in their jackets—to preserve some nutrients and add some fiber. And toss in a few garlic cloves for extra zing. Finally, use evaporated skim milk and Parmesan cheese instead of whole milk and butter.

·         Baking. Substitute 2 egg whites for each whole egg in baking recipes. Substitute applesauce or prune butter for some of the sugar. In cheesecakes, replace some of the cream cheese and sour cream with Greek yogurt. Instead of topping cakes with whipped cream, try garnishing with fresh fruit, fruit compote, or a sprinkle of powdered sugar.

And finally…

If you stray from your nutrition game plan at a special holiday meal, remember to get back on track at the next meal. Give yourself credit for the good food habits you’ve established and keep your focus on the long-term goal of healthy eating.

Holiday Defensive Dining, Part 1

November- December 2019

It’s often said that the key to winning a football game is a good defense. The same can be said about holiday eating. By devising a good defensive plan now, you can survive the holidays without the usual 2-to-3 pound weight-gain creep. In contrast, a holiday meal that’s eaten without restraint can exceed 1,500 calories—which, for a sedentary dieter, is a whole day’s calorie allotment!

In this entry, I’d like to give you advice on how to design your own fool-proof game plan for healthy holiday eating.

Some Tips for the Holidays

No dieter wants to start the New Year with excess poundage on board. Here are some strategies to avoid runaway holiday weight gain.

Practice “crowding out.” “Crowding out” refers to displacing high-calorie, low-volume foods from your standard menu by beginning to choose high-fiber, low-calorie ones. This means, for example, always starting your meals with a large salad or portion of fruit, then proceeding to your cooked vegetables and high-fiber starches, and finally to the meats. In other words, by the time you get to the calorie-rich, heavier foods at the end of a meal, you are already partially full from your fiber-rich primary choices.

Have a Plan. At a party buffet, before rushing over to fill your plate, stand to one side for a moment and survey the spread. Choose your favorite foods and skip your least favorites. If you are eating at a restaurant, log on to its website before you set out and evaluate the menu options. This will help you to avoid impulse eating. 

Check in with your appestat, the area in the brain believed to regulate appetite and food intake. That is, make sure that your gut and your brain are communicating effectively. Establish certain logical eating rules for yourself. For instance, 

·         Always sit down for meals and snacks.

·         Eat slowly.

·         Eat until you are satisfied but not overstuffed.

·         Savor your favorite holiday treats but eat small portions.

And remember: After a meal, at least 20 minutes must go by before your blood sugar rises and your brain gets the message that your stomach is sated.

Control your social calendar. Try especially to say “yes” to food festivities that occur during breakfast or lunchtime. Why? Portion sizes tend to be smaller at those times, and food items are occasionally less fat-laden. If you can take control of at least two-thirds of your daily eating calendar during the holidays, you’ll have a much better likelihood of managing your holiday guzzling and gobbling.

Hydrate before and during a gathering. Gentle reminder: One of the first symptoms of dehydration is a loss of concentration and willpower. Be sure to have at least 16 ounces of water prior to any socializing that's going to involve food—and intersperse the occasion with regular drinks of water.

Hydrate while imbibing alcohol. If you are drinking alcohol, alternate a sip of water or seltzer with a sip of your cocktail or beer. You certainly don’t want to plunge into a bacchanalian holiday feast with your food focus out of focus.

And finally…

Curb your (food) enthusiasm. Here’s a tip from the food behaviorists. Whenever your give in to a food temptation, you are training yourself to do just that: give in. In contrast, when you resist a food temptation, you are training yourself not to cave in. The more you practice resisting the foods that tempt you the most, the easier you will find it to contend with holiday temptations.

 AND NOW FOR SOMETHING COMPLETELY DIFFERENT      Eat Dark  Chocolate   - November 2019 

News Flash:’  Chocolate is a health food!’  Well, sort of.  

Lately there’s been a flurry of information  touting the benefits of dark chocolate. We know that daily intake of dark chocolate can reduce the LDL ( L is for “lousy") cholesterol levels and can lower the risk of heart disease by as much as 30 percent… not bad.  What’s more dark chocolate has been associated with a 50% reduced risk of stroke. 

Most recently, my news feed has been flooded with announcements of a recent study conducted by the University College of London which found that peopl e who ate dark chocolate in two day- long periods were 70% less likely to report clinically relevant depression .   It may improve your mood and help you fee more calmer. 

The secret to dark  chocolate’s ‘happiness benefit” is linked to an ingredient called phenylethylamine which helps regulated mood. Plus, dark chocolate contains a higher concentration of antioxidants that work to reduce inflammation, which is a condition linked to depression.  

MODERATION PLEASE!

Before you start loading up on jumbo size chocolate bars, bear in mind that the therapeutic dose of dark chocolate is about a half ounce of chocolate.  That’s about 50 to 60 kcalories -worth.  More  chocolate does NOT translate into MORE happiness., the study concludes.  

A one-half ounce serving of chocolate is about the size of a credit card, by the way. 

READ THE LABEL FIRST 

The goal is to pick a dark chocolate that contains between  at least 60 percent cacao solids.  This mean that the Toll House chocolate chips do not rate.

AND LASTLY, Think Happy Thoughts

The studies showed that mood improvement only occurs if you enjoy the chocolate you eat.  This suggests that the experience of eating the chocolate has some beneficial effect as well. 



                            It’s all in your Head, or IS it?  The Gut- Brain Axis  

                                                                                                        November 2019 

When it comes to probiotics, I’d say we’ve come a long way from our early days of sour dough starters and yogurt – makers.  The ‘friendly bacteria’ that inhabit your bowels and  intestines can have a powerful on  many of the function of your gut.   Recently studies have  shown that there is a network of communication between your stomach, your intestines, and your brain. The gut-brain axis refers to the two-way communication channel between the microbes living in our intestines and our brains, made possible by multiple channels.  These include direct nerve signals between the brain and intestines traveling via the vagus nerve that connects the two organs, as well as chemical messages relayed by the metabolic byproducts produced by our gut microbes, among others.

You are what you eat, really-

For  a while we have known that the brain sends signals to the gut, which is why stress and other emotions can contribute to gastrointestinal symptoms.   Now there are studies that show that what we eat can alter the composition and products of the gut flora. People with high-vegetable, fiber-based diets have a different composition of their microbiota than people who eat the more typical Western diet that’s high in fat and carbohydrates and this has an effect not only on the metabolism but also affects brain function.”

As  far as emotions are concerned,  scientist are closing the gap between’ psyche and   stomach.’ For example, we know that signals are sent from the intestine to the brain and that they can be modulated by a dietary change .  This will likely will lead to an expansion of research aimed at finding new strategies to prevent or treat digestive, mental, and neurological disorders,”  says Emeran Mayer, MD, a professor of medicine, physiology, and psychiatry at the David Geffen School of Medicine at UCLA, a principle investigator in brain- gut research.

One new area of focus with this phenomena is in the area of Parkinson’s Disease.  There is evidence that that the earliest stages of Parkinson’s disease may occur  not in the brain, but in the gastrointestinal tract . It’s possible that intestinal inflammation, possibly from gut microbes, could give rise to Parkinson’s disease. Another Parkinson’s theory  proscribes that a particular protein moiety  in the gut  known as Lewy bodies , travel from the gut to the brain and promote Parkinson's Disease.  

In the future

We know now that by adding beneficial bacteria to the gut you  may be able to reduce anxiety and stress in the body. Some of the most commonly mentioned gut bacteria include "feel good strains":Bifidobacterium Infantis and Bifidobacterium Longum.

 Just as we may one day be able to treat mood disorders or even neurological diseases like Parkinson's thorough gut-directed therapies, so too we may be able to manage digestive symptoms with brain-directed nutrition therapies.  

Nutrition  Bars: The Supermarket or the Kitchen? Featuring a Do- It- Yourself Energy Bite

October 2019 

Whenever I’m in my local supermarket I make a point of doing a detour down the energy bar aisle.  The shear volume of bar options can be overwhelming, even to an expert like me.  Here are some tips on what to look for and what avoid when you are perusing the supermarket shelves.

Clarification. Bear in mind that not all bars are created equal.  In general, nutrition bars can be divided into two categories: energy bars- which provide quick fast acting carbs around a workout routine, and protein bars- which deliver an enhanced dose of  quality protein in a convenient form.  These bar options serve different purposes.  The protein bar is a good option as a replacement for a snack.  It typically provides the equivalent of an ounce or two of meat or a cup of yogurt, in protein content.   Because protein is a longer acting ingredient protein bars usually sustain your appetite for several hours.  The energy bar is a  rich source of carbohydrate, often in the form a simple sugar, for  muscle fueling energy . Because it provides quick energy around extended exercise energy bars are high in sugar. 

Guidelines: When I’m looking for a nutrition bar , I always  flip over the packaging and take a close look at the ingredient list and nutrition label. 

Calories around 200 to 270 calories.  A bar should be a supplement to a meal or a targeted snack around a workout.   That said, avoid the temptation to ‘double up’ or add on other  snacks. At most you could incorporate a 100-calorie bag of nuts or medium size fruit, if there’s a long time span to the next meal.

Protein in the form of whey, egg white, soy, pea protein or hemp.  Look for about 12 to 14 grams of protein,  This about equivalent to 2 oz of lean meat or cheese. If your goal is muscle building and toning, whey and egg white protein are the most efficiently utilized. 

Carbohydrate from’ real ingredients’ like, dates, raisins, oats, corn or  brown rice in amounts of 20 grams or less.

Fiber-  The best bar choices have at least 3 grams of fiber.  This is about the same fiber dose as whole piece of fruit or a cup of vegetables.  Fiber helps slow down sugar rises and creates a sense of satiety.

Fat in the form of sunflower almonds, coconut chia, hemp, cocoa, in amount from 4  to 10 grams.

Sodium content should never be higher than the calorie level.  In terms of label criteria, less than 130 mg is considered low sodium.

Sweeteners in the form of dried fruit,  agave, honey , brown rice syrup, cane sugar, dried fruit, agave, or any number of other sugar free sweeteners: he most common form of these are  monk fruit and stevia.  Don’t get too preoccupied with the health halo  surrounding these natural sweeteners , rather focus on limiting sugars to  a maximum of 12- 18 grams.  Some  higher fat keto- style bars are sweetened with  sugar alcohols like xylitol or maltitol.  Beware that large amounts of sugar alcohol can cause diarrhea.

 And now for something completely different    There’s nothing ‘magical’ about nutrition bars.  Their primary virtue is convenience.  For all intents and purposes, you could get the same nutritional dose from the following combos:

* 1 oz whole grain bread ( gluten free or regular) or bread flat,  with  2 oz of tuna, turkey, chicken or lower fat cheese.

* 6 oz of Greek yogurt with 4 oz of fruit.

* 8 oz of a bean- based soup with ¼ cup nutritional yeast or  one egg stirred in (pseudo egg drop style). 

Creativity  in the Kitchen  - Energy Bites  With a few basic ingredients you can create your own bar alternative in the kitchen.  Here’s a recipe idea for energy snack balls, my dietetic student Vanessa Gomes,  shared with me.

Do- It -Yourself Energy Bites- Yield  24

INGREDIENTS

STEPS

VARIETIES- Add one or more of the following for a little flavor- blast

Beet root powder

Hemp seeds

Chia seeds

Green tea powder

Cinnamon

Cocoa nibs

Shredded coconut

Flax seeds

Chopped walnuts, almonds, cashews or pistachios

NUTRITION

 Source- excerpted from: https://www.eatingbirdfood.com/easy-no-bake-protein-balls-4-ways/

Report from the 'Food Front Line'

September 2019

These past few days I felt like an infantryman  exploring territory , with throbbing feet  and a sore shoulder ( from a bag filled with free samples).  The Natural Products Expo in downtown Baltimore  is one of my favorite road- trips.  It’s a trade conference that attracts  almost 30 ,000 attendees and 4,000 exhibitors spread out over four floors. As a forward-thinking dietitian, I like  this gathering of industry, trade shows, practitioners, and food scientist because it puts me up front a head of the trends that will be hitting the supermarket shelves in the next 12 to 18 months.  As a nutrition client this give YOU the inside scope on what to look for in your local, Target, Giant, Publix, Wegmans,  MOMs, Whole Foods ,and Sprouts.  

From my opinion, here  are the top ten  prevailing and growing  trends for the natural food market in the next year:

1.       Organic is going mainstream.  Grocers are tasking to integrate organic brands throughout the market and side- by side with conventional food options  No longer will you have to wander over to an “Organic Food” aisle or section of the market.  At the same time, vendors are being more and more conscious of price point and are attempting to lower costs and bring organic in parity with non-organic prices, or at least, explain to the consumer why sometime organic may be slightly more expensive.  Many organic companies are looking to make their products more accessible in fast food setting to improve the nutritional options.  I like this progress! 

 2.       Plant- based pork, beef, fish, and chicken analogue meats are hot!  Riding the wave of the Popeyes non- chicken and Burger king Impossible Burger, this has spawned a whole new vegan version of meat.  These products are often the brainchild of  food scientist joined together with flavor technology; its not the good old bean and lentil patty of the old days.

 3.       Conservation –  Look for less paper and plastic wrapping in the future. Not only is there an initiative to reduce plastic straws,  but a trend to focus on utensils made of avocado husks or coconut shells that biodegrade rapidly AND replenish the nutrients to the soil. 

 4.        Authentication and Certification.  Health claims that emblazon the future food packaging include: All Vegan, Gluten Free Non-GMO, plant- Based, Lactose Free,USDA Organic, Paloeo,  Keto. All these statement claims require approval and monitoring- something the shopper can appreciate when looking for the most ‘nutritious bite’ on the shelf.

5.       CBD and Hemp.  Thanks to the new Farm Bill passed last year it is now  federally legal to grow and produce hemp  products with a THC concentration of less that 0.3%.  These food -based  substances have been shown to be impactful  in modulating many functions in the body including sleep, memory, liver, heart  and circulation, blood sugar modulation, immunity, memory, and stress response.  

6.       Focus on gut health and the microbiome.  You will find an increased use of gut – friendly bacteria in energy bars, raw foods, shakes,  baked goods, drinks, dressing and condiments and supplements.  Studies are beginning to prove that a healthy gut microbiota is important to cancer risk, diabetes, cardiovascular health, stress,  obesity and vitamin metabolism.  Stay tuned!

 7.       Social consciousness and niche claims.  Companies are targeting social issues and directing parts of their profit streams to worthy causes.  So, in the future not only can you  make a food purchase at your local market but donate to a worthy social cause. Another  example;I saw household and food items displaying the Autism Approved emblem indicating that their production, and ingredients were void of any ingredients that may be associated with autism causation. 

8.       The growing demand for ghee ( clarified butter) MCT ( medium chair triglycerides),   and grass fed dairy .  The role of certain beneficial fats is being targeted in ingredient selection.  Fueled by the keto movement manufactures are swapping out less healthy fats for these beneficial ingredients in everything from energy bars, to chocolate to non-dairy creamers, to  high protein milks. 

9.       Increasing demand for vegan.  Ingredient lists are paring out soy protein and whey isolates and replacing them with lentil and pea proteins. 

10.   Less fakes science  and more data-driven evidence.  Throughout the conference and exhibit hall I was very  impressed with the level of scientific sophistication in the rationale , and methodology for why some of these products were developed and brought to market. 

 

 

Nutrition Tips for Tennis, Plus Make Your Own Sports Hydration Drink

September 2019 

At this time of year, many of my sports-minded clients are either glued to the TV or poring over sports columns featuring the tennis pros. There have been a few  upsets and longstanding title  victories in the tennis world lately, and this got me wondering whether any of these unexpected triumphs might be due to the nutrition habits of some of the players. Whether you’re a recreational doubles player or an on-court contender, a well-balanced nutrition plan can have a significant impact on how well you feel and compete—not to mention on your match score!

Follow these tips to maximize your performance.

·         When you are in training, focus on a high-carbohydrate/low-fat plan. Carbohydrates are the ready-fuel for a tennis player’s diet. High-fat foods can take a long time to transit through your gut and can cause sluggishness on the court.

·         Focus on stocking your muscles with enough fluid before and during your time on the court. A fluid-deprived muscle can cause poor speed and poor agility, and can cut into your quickness on the court. When you’re slow on a return or a net ball, it could be possible that you're dehydrated. In general, it takes a minimum of 20 minutes for that gulp of water you are swallowing to travel around to your muscle. Keep this in mind when you’re in your final sets in a match.

·         Avoid unwanted stomach upset by following a predetermined food plan the day before and during matches Practice eating and drinking during a match, but never try something unfamiliar before or during a tournament.

·         Avoid foodborne illness by taking a cooler stocked with frozen bottles of water and sports drinks, which will also keep your fruit, yogurt, energy bars, and snack sandwiches well refrigerated.

Game Day Guidelines

Before the match. Try to eat your pre-match meal about 3 hours before game time. This will give your body enough time to digest the meal and your circulatory system will have a chance to prioritize blood flow to your muscles rather than to the gut. Carbohydrate-rich, low-fat choices (such as lean meat sandwiches and fruit) feature prominently on the menus of most tennis players. Some ideas: whole-grain pasta and lean meats, wraps, or a bagel with lean turkey or tuna. If you have a morning match, be sure to fuel your blood sugar with a light, high-carbohydrate breakfast such as cereal with low-fat milk and berries, or some whole-grain toast with jam, marmalade, or honey.

During play. Carbohydrate-rich snacks such as granola or energy bars can be nibbled by players during matches to ensure a constant supply of fuel. This becomes particularly important during long matches and can be as simple as a banana, dried fruit, or a few of those carbohydrate gels that come in small, single-serve blocks or packets.

What About Fluids?

Beware: a dehydrated player will have slower reaction times, make poorer decisions, and suffer from impaired coordination and timing compared to their well-hydrated opponent. Ideally, tennis players should consume at least 80 ounces of water (or any type of fluid) daily. About two hours before the match, hydrate with about 16 to 20 ounces of water. Do not wait until you feel thirsty to grab a drink! During playing time, pace yourself so that you drink about four to eight ounces of liquid every 15 to 20 minutes. This schedule may work out well during the changeover.

For intense play that lasts for over an hour, be sure to have an electrolyte-replacement beverage like Gatorade or PowerAde available. According to the summer 2013 issue of SCAN Pulse (Sports, Cardiovascular, and Wellness, studies show that an ideal combination of fuel, electrolytes, and fluid, as is outlined above, prevents dehydration and sustains performance. Check the nutrition labels and look for drinks that provide about 40 to 50 calories, 14 to 15 grams of carbohydrate, and about 50 to 100 milligrams of sodium in an eight-ounce bottle.

A  Recipe

You can improvise your own version of a hydration beverage by mixing a few essential ingredients—namely water, salt, and juice. A couple of years ago, the Chicago Tribune ran a story about how to make your own homemade sports drinks. This write-up included the following formulation contributed by renowned sports nutritionist Nancy Clark, RD:

Ingredients:

·         1/4 cup sugar (I substitute honey here)

·         1/4 teaspoon salt

·         1/4 cup hot water

·         1/4 cup orange juice (not concentrate)* plus 2 tablespoons lemon juice

·         3 1/2 cups cold water

Preparation:

1.     In the bottom of a pitcher, dissolve the sugar and salt in the hot water.

2.     Add the juice and the remaining water; chill.

3.     Quench that thirst!

Note: You can substitute any real fruit juice of your choice here: cherry, cranberry, pomegranate, etc.

Makes one quart. Each eight-ounce serving contains 50 calories, 12 grams carbohydrate, and 110 mg sodium.

After the Match

Eat a high-carbohydrate meal within two hours after your match or practice. This will restock your worn-out muscles’ supplies of stored sugar (glycogen). Keep in mind that it takes approximately 20 hours to fully restore the muscles’ glycogen.

And Finally

From a sports-nutrition perspective, I can’t overemphasize the importance of eating a healthy, well-balanced diet every day, all year round. You cannot compensate for a diet low in nutrients and high in sugar and fat just by adopting a training-diet strategy a few weeks before tennis season.

 

 

Impossible Burger and Beyond Burger go Mainstream

September 2019

In the old days when I would recommend a vegetable burger to a client, I’d direct them to a far corner of the freezer section of the supermarket where a limited number of small hamburger and chicken analogue patties would be stashed.  Now, thanks to improved food science and crafty ingredients the veggie burger is breaking through to the restaurant and consumer market big time.  The impossible burger and Beyond Beef are the two leading products but even Tyson  is getting into the act with a chicken- veggie combo patty.  The Beyond Meat burger is available in the meat section of most major supermarket chains and the Impossible Burger is scheduled to hit the supermarket shelves shortly. Both ‘burger- impostors'  are available at thousands of restaurants across the country. 

 Food critics agree that both these burger analogues are tasty with good beefy flavor and mouth feel.

The main ingredients in these psuedo- burgers are  water, pea or soy protein, coconut oil ,yeast extract, salt,  and potato starch.  At first glance these ingredients aren't all-stars but when compared with their beef-equivalent burger there are some redeeming virtue. Both burger options  are lower in saturated fat than the equivalent weight of a beef burger.  They provide some water soluble fiber, which actually helps on cholesterol and blood sugar lowering. The iron content is equal to or better than a beef burger of equivalent weight. 

I’ve had the Beyond Burger on several occasions and I’ve found it to be quite tasty.  My favorite preparation is to make an ‘inside out burger.’ I  slice the burger in half width wise  and then layer and abundance of roasted eggplant, red pepper and arugula between two burgers and forgo the bun.  This is a great low glycemic keto- friendly recipe play.

 Curiosity got to me and me myself stopped in at a local Burger King to give the Impossible Burger a ‘look- see-taste’ myself.  Beware that the Impossible Burger is grilled on the same griddle as conventional burger so technically it is NOT vegan. 

WHAT ABOUT  TASTE?

By my palate both of these engineered burgers taste pretty good. They are moist and have a 'meaty" personality. 

 HOW ABOUT THE NUTRITION?

From a number’s standpoint, both burgers hit around the same marks: Per serving they both have:

Both burgers are an excellent source of iron.  They are both gluten free and non- GMO.

The Impossible Burger has an ample amount of soy protein which makes it eligible for the American Heart Association’s heart health claim.

THE BOTTOM LINE

If it’s a juicy sirloin burger you are craving, the Impossible Burger  and Beyond Burgers are both excellent alternatives, nutritionally speaking.

There’s even some key ingredient nutrient- benefits; they are a good source of fiber, calcium, B vitamins and some blood pressure- lowering potassium to boot!

 

How to Reduce Your Risk of Skin Cancer with Nutrition

August 2019 

Nutrition is more than skin deep! Now that we are in' peak season' for beach-going and pool lounging, keep in mind that what and how you eat can actually have an impact on your long-term risk of getting skin cancer.

Skin cancer is the most common form of cancer, but many types are preventable and treatable. Usually, skin cancer is the result of getting too much exposure to the sun.

Who is at risk?

Your risk of skin cancer increases if you:

·         have fair skin

·         spend long bouts of time outdoors, either working or engaging in hobbies and sports

·         sunburn easily

·         have a family history of skin cancer

·         have many moles

·         are over 40 years of age

Eating to reduce your skin-cancer risk

Following a diet rich in certain foods can actually lower your risk of skin cancer. According researchers at the University of Maryland's Medical Center, a diet high in antioxidants (such as vitamin C, vitamin E, vitamin A, folic acid, beta carotene, and zinc) may provide protection from skin cancer. The following are examples of rich sources of these antioxidants:

·         fish                                                          ·      citrus

·         beans                                                     ·         melon

·         carrots                                                  ·         berries

·         spinach                                                 ·         broccoli

·         Swiss chard                                         ·         cabbage

·         pumpkin           

Some animal studies also suggest that the bioflavonoids in flax and soybeans may also be beneficial in preventing skin cancer.

Some biochemicals in plants may also be protective

Here are some chemicals found in plants that may also be potentially protective against skin cancer:

·         Apigenin – a flavonoid found in fruits and vegetables such as broccoli, celery, onions, tomatoes, apples, cherries, grapes, tea, and wine

·         Curcumin – a powerful anti-inflammatory spice used in Middle Eastern and Indian cooking. The medicinal dose of curcumin is usually 1/2 teaspoon.

·         Resveratrol – a chemical found in grape skins, red wine, and peanuts

·         Quercetin – a powerful bioflavonoid found in apples and onions

Herbal medicine

For centuries, herbs have been used in complementary and alternative medicine (before those terms were even in use!). The following herbs, for example, have been suggested to play a role in reducing skin-cancer risk:

·         Green tea – because the antioxidants in green tea reduce risk of cancer from free- radical damage

·         Bilberry, gingko biloba, milk thistle, and hawthorn berry  – because they have been used in traditional medicine to protect the skin

 The bottom line

A quick review of the aforementioned recommendations will draw your attention to the fact that many of the foods and herbs listed are key components of a basic, nutritious , healthy diet. If I had to translate these suggestions into everyday food choices, I would say:

  Be sure to have at least one salad every day.

·         Garnish it with berries, citrus, and dark leafy greens.

·         Top it with peanuts, soy nuts, or flax seed fixings.

·         Enjoy an abundance of roasted or steamed vegetables.

·         Add some flavor–zing with a vinaigrette made with steeped green tea, nut butters, or chopped fresh ginger.

Parting words

Of course it goes without saying that you should always apply sunscreen (with a SPF of at least 30) before going out in the sun, and then reapply it routinely. Also, if you are at high risk for skin cancers, stay out of the direct sunlight, especially from 10 a.m. to 4 p.m., when ultraviolet rays are strongest. Plan to have regular skin-cancer screenings by your physician. And, of course, help yourself to generous portions of nutrient- rich fruits, vegetables, beans, fish, and spices, as well as moderate garnishes with nuts and seeds.

Food Safety in the Kitchen

July  2019

There are four simple principles for keeping food safe and free of contamination in your kitchen and they can be addressed by the following simple recommendations:   clean , cook, separate,  chill.

Clean. Use plenty of soapy water to clean your hands and work surfaces with.

Cook. To make sure foods are done, cook them to an internal temperature of at least 140 degrees, and 165 degrees if using a microwave.

Separate. Keep raw foods away from ready-to-eat foods, to eliminate the risk of cross contamination.

Chill. Always put leftover foods into the fridge promptly (within two hours of serving) and remember to thaw and marinate foods in the refrigerator, too—NEVER at room temperature.

Some advice about hygiene

·         Wash raw veggies in running water with a scrub brush.

·         Store raw foods on the bottom shelves of your fridge and cooked foods on the upper ones.

·         Wipe down work surfaces with dilute bleach and a paper towel. Avoid using dish rags—they are quite efficient carriers of germs.

·         Never re-serve leftovers without first heating them up to a simmer.

·         Defrost foods in the fridge (best option), in a microwave, or in a cold-water bath. For water-bath thawing, transfer the food into a sealed plastic bag, submerge it in cold water, and change the water every 30 minutes. Plan on from one to three hours of thaw time.

The take-home message

Just by rearranging your environment and re-thinking the ways that you handle food, you can have a safer kitchen.

An Ode to Coconut Oil

July 2019 

Whether you slather them on your body, massage them into your hair, or use them in your next recipe, coconut products are growing in popularity—especially coconut oil, the mildly sweet, semi-solid fat that is produced from the fruit of the coconut palm.

Virtues—what we know

The popular press has been touting the virtues of coconut oil for some time, from preventing heart disease, to enhancing your immunity, even to boosting your metabolism. Is it all too good to be true?

·         Vitamin value. Coconut oil contains trace amounts of vitamins E and K. Vitamin E is a powerful antioxidant that works to protect the body from the free-radicals that can cause cellular damage and lead to diseases such as cancer and heart disease.

·         HDL boosting. In the past, coconut oil was villanized for its high saturated fat content, which at the time was thought to cause heart disease. More recent studies looking at coconut oil, however, have found that the combination of fatty acids in it actually improve its ratio of total cholesterol by raising HDL (good) cholesterol and by lowering LDL (bad) cholesterol.

·         Infection fighting! Coconut oil is high in lauric acid, a substance that possesses anti-fungal, anti-bacterial, and anti-viral benefits. Lauric acid may help to protect the body from gastrointestinal bugs and respiratory infections.

·         Weight loss benefits? Insufficient data so far. One study showed that dieters who ate an ounce of coconut oil a day had slightly more weight loss than the control group who were eating equivalent amounts of olive oil. The question is whether coconut oil's effects on metabolism are enough to affect permanent weight loss. For now, my impression is that other more important measures exist—like exercising and avoiding excess sugar—that will truly result in sustained weight loss.

Varieties 

·         Virgin, or "unrefined." This kind of coconut oil is extracted from the fruit of fresh, mature coconuts, without using chemicals or high temperatures. Coconut oil extracted by this method is considered unrefined.

·         "Refined" coconut oil is made from coconut meat that has been dried and has often been chemically bleached and deodorized.

·         Partially hydrogenated. This type of coconut oil has been further refined in such a way that it may even contain significant unwanted trans fats.

 

Cooking with coconut oil

When I try to pitch coconut oil as a dietary benefactor, my clients will often ask how I cook with it.

One of the great features of coconut oil is that it has a very high smoking point. This means that it can withstand high heat without breaking down, a trait that makes it great for sautéing vegetables or for exploring Asian stir-fry recipes. It has a nice full-bodied flavor, too, which makes it work well in breads made with zucchinis and bananas. And at breakfast, add a tablespoon of coconut oil to a bowl of hot multigrain cereal or oatmeal and you'll be delighted with the creamy, nutty flavor.

What’s more, the mild, sweet, nutty flavor of coconut oil adds a welcome twist of flavor to bitter greens and roasted vegetables.

When shopping for a coconut oil to cook with, you should of course steer clear of products that contain partially hydrogenated coconut oil. Opt for pure, unrefined, virgin coconut oil.

Because it is heavily saturated, coconut oil has a long shelf life and will last in your pantry (unopened) for up to two years without going rancid.

Warning: Don’t go hog wild!

I am not thoroughly convinced of the flamboyant health claims about coconut oil—so, before you run out and invest in a gallon of this yummy food, remember: The research on it is really too new to tell us whether it is going to be a health elixir. Best to say at this point that coconut oil is neither a dietary devil nor a nutritional guardian angel.

Another warning

One word of caution: coconut oil is a fat, and as such it is chock-full of calories—about 117 of them per tablespoon, in fact. That said, try substituting coconut oil in areas of cooking where you would ordinarily use a less-healthy fat anyway, such as lard or Crisco. But resist the urge to use heaping gobs of it.

Nutrition and the Single-Serving Brewer Explosion

May 2019  

What do you think of all the single-serving beverage-brewing gizmos that you see on countertops everywhere? No doubt these handy little brew cups can make a tasty and economical cup of coffee. Seeing these contraptions at every turn, I got to thinking about coffees and teas and lattes in general, and whether any of our many shared social drinks offer much in the way of nutrition.

A closer look

Calories. A basic 6 oz. serving of single-brew coffee (or tea) contains no calories. If you tip in a tablespoon of whole milk, that adds about 9 calories. Above and beyond the cuppa joe itself, each 1/2-oz. splash of half-and-half adds 20 calories, and a packet of sugar adds another 11 to the mix.

Carbohydrates. If you're counting carbs, a plain cup of tea or coffee contains no carbohydrates. But a packet of sugar adds 3 grams of carbs, and a tablespoon of milk or a single, mini-creamer of half-and-half each adds a bit less than one ram of carbohydrate.

Sodium. Because these brew cups are "shelf stable," I’ve always wondered about their sodium content; it turns out, however, that they are actually relatively sodium free.

What about caffeine? A 6-oz. cup of single-brew coffee contains between 95 mg and 200 mg of caffeine, depending on the variety of coffee you select, while a serving of tea has about 35 mg. In contrast, an equivalent amount of brewed coffee contains about 175 mg of caffeine—pretty much the same as the single-serving brews' content. (By the way, consuming more than 500 mg to 600 mg of caffeine a day can give rise to unhealthy side effects like headache, irritability, and upset stomach.)

Specialty beverages

Cappuccinos and lattes. If you are going to convert your shot of coffee into a steamed-milk concoction, I recommend you go with one-percent milk, which is still able to deliver a good, creamy-frothy effect with not so many calories. Calorie-wise, for non-dairy options, your best bet is to use unsweetened almond milk, which contains only about 40 calories in a whole cup of it. Cup for cup, in comparison to cow's milk, almond milk provides a gram of fiber (a benefit), a little less calcium, and much fewer calories: 40 calories versus 100 for a cup of one-percent milk. Plain, old, original, soy milk has about the same fat content and calories as one-percent cow’s milk but it's usually fortified with calcium and vitamin D to make it equivalent to its dairy cousin.

Chai teas. By definition, chai tea is a combination of black or green tea, herbs, and spices that are blended with hot milk. The concept of chai originated in India, where different spices were infused into the tea for specific medicinal benefits. Popular chai formulations may include cloves, nutmeg, ginger, fennel, star anise, cardamom, pepper, and cinnamon. Calorie for calorie, a cup of chai tea and a latte are pretty much equivalent, with the proviso that you hold the sugar.

Hot cocoa. A single serving of hot cocoa is about 65 calories. But remember that the first ingredient in most cocoa mixes is sugar and that a typical 8-oz. cocoa drink has about 3-1/2 teaspoons of sugar in it.

Take-away message

Single-brew coffees and teas offer a good option for a convenient, lower-calorie beverage that you can drink on the run. They do not, however, provide much in the way of nutritional benefits. On the other hand, when cocoa, chai tea, cappuccino, and latte are infused with enriched soy or cow’s milk, they can provide us with some oft-needed calcium and vitamin D.

Dining “Al Desko"—or, Eating Lunch at Your Work

May 2019

Did you know that you can increase your productivity and minimize your downtime at work just by fueling your body with the right food choices? The question of course is, what exactly are the right foods?—everything from sugar, to protein, to caffeine has been touted as promoting concentration and productivity at work.

According to a recent report by the ConAgra Foods Foundation and the Academy of Nutrition and Dietetics, over 70 percent of Americans regularly eat at their desks several times a week. Although desktop dining might be a tempting timesaver, this eating style can make you vulnerable to a number of hazards, from mindless eating to unsanitary food scenarios.

Some Tips for Healthful Eating in The Workplace

·         Routine and timing. Multitasking at your desk while eating lunch can increase your tendency for mindless overeating. Where possible, minimize the open files on your computer screen and gaze instead at a restful screensaver as you attentively savor your lunchtime nourishment. Keep in mind that it takes a minimum of 20 minutes for your food to begin digestion, for blood sugars to be restored, and for your brain to get the message that you are sated. Resist the urge to reach for additional snacks or treats! And be sure to get up and take a stroll to the water cooler and around the office thereafter, to avoid a sedentary fat-storing metabolism.

·         Avoid the urge to assemble a feast from the vending machine. In nutrition terms, a “snack” should be no more than half the caloric allotment for a meal. For most of us, that means less than 250 calories. Fruit pies, nut mixes, and candy bars are high-calorie choices. A bag of baked chips or a granola bar is a better choice. The Patient Protection and Affordable Care Act 2010 will require that vendors with 20 or more machines post some calorie information on their machines. (Stay tuned for a future post on this topic.)

·         Caffeine and sugar. Caffeine is a mild stimulant and as such can be used to increase concentration. Similarly, small amounts of sugar from fruits and grains can fuel your blood sugar and avert "brain fog." Be aware, however, that 2 mugs of strongly brewed coffee can deliver as much as 600 milligrams (mg) of caffeine—enough to cause undesirable side effects such as headache.

·         Pick a balanced lunch. When you size up your lunch meal visually, divide your plate into quadrants. Half the meal should be an abundance of vegetables and some fruit. Grains should fill about 1 quarter of the plate, and the remaining quarter a protein food such as fish, tofu, poultry, lean pork, or beef.

·         Keep it safe! Wipe down your desktop and use a placemat to create a barrier between you and any lurking bacteria. Be sure that hot foods are kept hot and cold foods refrigerated. Perishable foods should be eaten promptly—never left at room temperature for more than 2 hours, less than 1 hour when the temperature goes up above 85 degrees. If a refrigerator is not available at your work, use an insulated lunch bag with a freezer pack.

·         Stay hydrated. One major side effect of dehydration is a loss of focus and concentration. This symptom can arise with as little as a 1-percent drop in water status. For most people, that’s a loss of about 1 to 2 ounces of water. By the time your mouth is dry, you are depleted by at least 8 ounces of fluid. Keep a water bottle at your desk and refill it frequently.

 

 

 

ADVICE FOR CLEAN EATING

April 2019 

1. Change your personal  FOOD – policy.

2. Go Organic- sometimes….

 While you don’t have to eat only organic, there are certain foods where this is a necessity. The food list known as the “Dirty Dozen” contains a list of foods where pesticides and preservatives can build up and therefore be consumed and ingested by you during digestion. When you choose the right organic foods then you avoid the toxins that can be harmful to your health. This is a simple way of detoxifying the body and all it takes is making good choices at the grocery store.

Be diligent about knowing which organic foods really count, reading labels, and staying away from foods that could harm you. Making healthy choices like this will really help you to get rid of toxins that you were previously ingesting, and get your body to a much cleaner and healthier point.

The rule of thumb generally goes that if you eat the peel or the outside of the fruit or vegetable then you should really opt for organic. Strawberries, apples, and tomatoes are good examples of the types of foods where organic really does matter.

The Clean Fifteen:

Of the fruit and vegetable categories tested, the following "Clean 15" foods had the lowest pesticide load, and consequently are the safest conventionally grown crops to consume from the standpoint of pesticide contamination:

•Avocados                                                  •Papayas

•Sweet corn                                              •Mangoes

•Pineapples                                              •Kiwi

•Cabbage                                                   •Eggplant

•Sweet peas (frozen)                          •Cantaloupe (domestic) 

•Onions                                                      •Cauliflower

•Asparagus                                              •Grapefruit

•Sweet potatoes

The Dirty Dozen:

. The following "Dirty Dozen Plus" had the highest pesticide load, making them the most important to buy organic versions - or to grow them organically yourself:

•Apples                                                   •Nectarines (imported)

•Strawberries                                     •Cucumbers 

•Grapes                                                  •Cherry tomatoes

•Celery                                                   •Snap peas (imported)

•Peaches                                               •Potatoes

•Spinach                                             •Sweet bell peppers

3. Get plenty of water.

Even if you think that you are drinking enough water in a day, take your intake to a whole new level. If there is one thing that can easily and naturally help you to detox your body, it’s definitely water. We tend to think that we’re drinking enough when we really need to increase our intake dramatically.

Water can help to flush out your system naturally, and if you drink enough if it then this happens routinely. Proper water intake can contribute to clearer skin, properly functioning organs, and a more effective circulatory, respiratory, and digestive system. So this one simple substance can offer great help to our entire body and the way that it functions.

As rule for every pound of weight target ½ ounce of fluid, minimum.  Forget all the rules that you have heard through the years about how much water is enough. Eight glasses is the minimum, so it’s time to dramatically increase your intake if you want the best health benefits. Water should be your drink of choice and should be your choice with meals, as well as before and after. You will see some of the health benefits readily and enjoy some of the longer term ones down the line.

4.  Eat more fiber in its most natural form:

You’ve probably heard it time and time again that you need to be eating more fiber in your diet.  The goal is a minimum of 25 grams/day for women and 35 grams/day for men.  Not only is this part of a healthy diet that will contribute to weight loss, but it’s also an essential way of cleansing the body in its most natural form. Fiber can be an excellent supplement for a variety of reasons, and cleansing is just one of them.

Our bodies, particularly our digestive tracts, tend to hold onto substances that enter after time. This may be toxins, preservatives from foods that we eat, or just waste that is not being properly disposed of by the body. Whatever the cause, the end result is that you may feel bloated, weighed down, unusually tired, and therefore health problems may result out of this.

When you introduce a proper serving of fiber into your diet, it helps to keep the digestive tract working properly. This means that all toxins, excessive waste, and anything else that has built up in the digestive tract will move through rapidly. You feel healthier and your digestive process works in the way that it is intended to.

There are some great fiber supplements out there, but you should try to eat it naturally whenever possible. Fresh fruits and vegetables, beans and legumes, and whole grains are all excellent sources of fiber.

Start slowly to avoid adverse effects, but when you become regular with your bowel movements you will know that cleansing is happening and the body is working in the way that it is intended to.

5. Focus on Super-Foods. Learn to incorporate superfoods into each meal:

The great thing about superfoods is that they contain important nutrients and antioxidants which our bodies need to fight off infections. The presence of these antioxidants and nutrients in the body help to fight off harmful toxins and substances that may compromise our immune system and our overall health—so the inclusion of them in our diets is critical.

Superfoods are a delicious and nutritious group of foods including foods rich in Omega 3 fatty acids like:

*Salmon                                       *Walnuts

*Tuna                                          *Almonds

*Avocado                                     *Flax Seeds

*Olive Oil

You can also turn to fruits and vegetables that are bright in color as that means that their dark hue contains plenty of antioxidants. Options such as these make great choices for this reason:

*Blueberries                            *Tomatoes

*Raspberries                           *Carrots

*Spinach                                *Sweet Potatoes

*Kale                                          *Apples

*Eggplant                               *Oranges                     

*Butternut Squash

Try to incorporate super foods into every meal and enjoy how beneficial they are. They not only make for healthy and low fat food choices, but they also help you to boost your antioxidant intake.

These substances can help you to not only cleanse and get rid of harmful substances that have built up, but also fight off any harmful agent that may be trying to attach your system. Something as small as a virus or as harmful as a disease is more easily fought off when you include super foods and their important antioxidant concentration

6..  Lastly-   to paraphrase a worn-out cliché: ‘”It’s the devil that you know vs. the devil that you don’t know.”  Now that I am aware of these   food chemistry manipulations, I look at food differently. I advise my clients to be aware that some foods may just be totally ‘irresistible’ and therefore should be avoided when they are trying to curtail their calories and work on a particular diet reform.. 


The Food Truck Trend: Tips for Nutritious “Meals on Wheels

March 2019 

Whether you’re strolling along a downtown side street in a big city or wandering near campus at a local university, food trucks are popping up everywhere. These provisioners of delectable varieties of foods can be just the thing to break through lunchtime boredom. Here are some handy tips on how to graze curbside without breaking your healthy diet’s calorie bank.

Calorie discipline

As a rule, steer clear of dishes smothered in cream or cheese and save the cupcake truck for an occasional splurge. (See my earlier blog post on cupcakes for an in-depth discussion.) And remember that, in general, portion sizes at concession stands tend to be 30 percent to 100 percent larger than what you might serve yourself at home, so avoid the urge to clean your plate. 

Advice on a variety of truck-food delicacies

Mexican food: Stick to a taco of veggie and lean meat in a corn tortilla. Opt for salsa and pico de galo, while being conservative with the sour cream and guacamole. And pass on the nachos altogether.

Wraps: Be aware that an average plate-sized flatbread or tortilla is about 250 calories—that’s close to half your lunchtime allotment! Trim off some of the wrap itself and supplement your meal with handfuls of healthful lettuce, sprouts, and fresh relish to create bulk and add fiber.

BBQ: The good news: smoky flavor has no calories. The bad news: side dishes like baked beans, cole slaw, and potato salad do. These luscious sides can be dripping with fat and sugar, so keep their portions to a minimum. Choose pulled pork, roasted chicken, or lean roast beef—and leave the spare ribs for an occasional treat.

Asian cuisine: Look for steamed meats, veggies, and tofu. Request that any sauces be served on the side for modest dipping and, unless you’re an expert with chopsticks, use them so you’ll have to eat more slowly. Beware that a handful of crispy chow mein noodles that can add a random 180 calories.

Hot dogs, hamburgers, and French fries: Your average beef or pork hotdog is between 200 and 300 calories, with the bun accounting for an additional 100 calories. Be forewarned that most of the calories in a hotdog come from fat. Likewise, a typical three-ounce hamburger is 225 calories and the bun will add another 140. If you must have a dog or a burger, your best bet is a turkey, veggie, or tofu version, if one is available. For a fiber boost, ask for a whole wheat bun, and plenty of the more traditional toppings like lettuce, tomato, relish, mustard, and onions. Avoid the cheese and bacon (sorry!). And by the way, count 12 calories for every French fry that passes your lips (again, sorry!).

And finally

Keep in mind that food-truck delectables are often locally sourced and are served at their peak of quality, which means that they are going to be best when eaten on the spot. Always remember that perishable foods left at room temperature for more than an hour can become contaminated and cause foodborne illnesses, even if they’ve been prepared in the cleanest establishments. Therefore, if it’s been an hour since you bought it and you still haven’t eaten it, toss it--don’t eat it, and do not take it home for later.