Real Life Nutrition

By David Grotto, RD

I know I’m a little early with this post for Father’s Day, but knowing guys like I do, especially fathers, it will take them a while to act on this advice, anyway. So dads, on behalf on your sons and daughters, I beseech thee too act on these three recommendations!

1. Go see the doctor. Dads are more likely to put off their yearly check up than moms. In fact, less than 50% of men aged 45-64 had a physical exam last year! Guys are wired differently, that’s for sure. If we don’t see the doctor, then nothing is wrong with us. Can’t have high cholesterol if you never have it checked, right? Time is ticking, guys…so should your heart.

Advice: Make an appointment with your doc today. Do this for your children.

2. Do fewer stupid things. Men are risk takers. This could be a good thing in business but a not so wise thing when your life is at stake. Men are five times more likely to drown than women. Men are 2 ½ times more likely to die in an automobile accident (though, this stat may be challenged as of late by the great “equal-opportunity-gender-equalizer” of texting while driving).

Advice: Slow down…you’ll get there when you get there. Don’t drink and drive, don’t text and drive, don’t eat and drive. Do this for your children.

3. Admit you’re not in shape. Men who are overweight or obese often underestimate their weight, according to a recent survey of 3500 people conducted by researchers from the University of Illinois. Men tend to gain weight in their gut – a very dangerous place indeed as central adiposity (belly fat) puts men at greater risk of metabolic syndrome, diabetes, heart disease, and dying earlier than they should. Look in the mirror, guys, and check where you’re wearing your pants. Do they still fit as long as you are wearing them under a belly overhang? You’re not fooling anyone.

Advice:

• Put the fork down between mouthfuls. It’s okay to not finish your plate.
• Move! Cheering for your favorite sports team does not count as physical activity.
• Go on a bike ride or a walk with your family.
• One plate per meal. Still hungry? Load up on more salad – easy on the dressing.
• Seek help. Go see a registered dietitian who can help draft a plan that’s delicious and can still include man-sized, but not Andre-the-Giant-sized portions.
• Figure out the roadblocks to success. Depressed? Seek help! Don’t have time? Make time.

Do this for your children!

I want a full report. Help me out guys. If you are doing the right things, tell me about it! Have a ma-sized excuse? Hit me up in the comments and I’ll help you overcome it. Your move.

By Carolyn Brown

You say you want a revolution? Well this is your weekend. We’re not occupying Wall Street this time (been there, done that), but there is another kind of uprising in the works. On Saturday May 19^th, Food Revolution Day is taking place around the globe. Don’t worry, you don’t have to be a crazy rebel or anarchist to get involved. Food Revolution Day is an initiative from British chef and real food advocate Jamie Oliver. It’s a day of action for people who love food – so, everyone – to get together for food converstaion. It’s also an opportunity to connect with your neighbors and your community and pass along information, skills, resources – and definitely lots of recipes.

Why do something? Here are some freaky statistics to think about:

-       1 in 4 Americans visits a fast food restaurant daily.

-       In the last three decades, obesity rates of double for adults and tripled for children.

-       43 million children under the age of FIVE are obese. Whether this is true among your family/friends or not, it’s totally alarming and evidence of how real food is missing from our daily lives

-       Children who eat nutritious lunches have improved test scores and over 15% reduced absences. I’d venture to say this is true of adult productivity too.

-       People with healthier diets spend $1429 less per year in health care and medications… $1429 could provide a pretty sweet vacation.

So what do you do? Luckily you don’t have to do a hell of a lot; there are lots of pre-planned events taking place so all you really have to do is show up. Find one and get involved by meeting new people, chatting, and even learning a little (I know, a lot to ask of you on a Saturday). You can also host a party or ask your company or school to take part. Regardless, get your kids, families, friends and most importantly yourself into the kitchen this weekend!

So what are you going to do to celebrate Food Revolution Day?

By Elizabeth M Ward, MS, RD

Mother’s Day is over, but motherhood is still on your mind. You may be thinking about having a child, or perhaps you’re already a parent and hope to add to your brood.

Even if you think a new baby is far off in your future, now is the time to start preparing for pregnancy.

Preconception care involves more than taking a daily multivitamin, and other healthy habits, like avoiding cigarettes and alcohol. Yet, prepping for pregnancy is often given short shrift.

In the 10 years between writing my first and second pregnancy nutrition books, scientific evidence has made it clear that how you live your life years before conceiving influences your child’s well-being at birth and beyond. This is particularly true when it comes to Mom’s body weight.

Body Weight Influences Fertility
Achieving and maintaining a healthy weight with a balanced diet and regular exercise is one of the most important ways women can help themselves and their future children.

“A healthy body weight makes it easier to get pregnant,” says Hillary Wright, MEd, RD, author of The PCOS Diet Plan, A Natural Approach to Health for Women with Polycystic Ovary Syndrome.

“If both you and your male partner weigh too much, it could take even longer to conceive than if only one of you needs to shed some pounds,” Wright says.

There also evidence, presented at an international obesity conference in France, that being overweight may make it more difficult for women to conceive by high-tech methods such as in vitro fertilization.

Extra body fat aggravates Polycystic Ovary Syndrome (PCOS), which affects upwards of 10% of U.S. women in their childbearing years and is the No. 1 reason for infertility in women.

Many women with PCOS are overweight. Wright says losing as little as 5% to 7% of your body weight – about nine to 12 pounds for a 175-pound woman – may help increase fertility.

Body Weight and Risk of Birth Defects

In addition to reducing fertility, overweight women at the time of conception are at greater risk for having a pregnancy affected by a structural birth defect, including neural tube defects (NTD).

Many cases of NTD, such as spina bifida, are preventable by consuming at least 400 micrograms a day of folic acid very early in pregnancy. However, studies suggest that an unhealthy body weight may overrule the benefits of adequate folic acid in mom’s diet.

Extra Pounds and Pregnancy Complications

Women who start pregnancy overweight are more likely to have complications during pregnancy and delivery, which may pose a danger to mom and baby.

Carrying around extra pounds makes you prone to gestational diabetes, which is a type of diabetes that occurs during pregnancy.

“The extra glucose in your blood can make for a larger baby that is more difficult to deliver and may require a Cesarean delivery,” Wright says.

Gestational diabetes has lasting effects on your child, too: Larger babies at birth run a greater risk of becoming overweight and developing type 2 diabetes later in life.

Being overweight at the time of conception raises the risk of developing pregnancy-induced hypertension.

High blood pressure during pregnancy can be serious because it prevents the adequate flow of oxygen- and nutrient-rich blood to your baby by narrowing or constricting blood vessels in the uterus, and affects your child’s development.

Healthy Weight for Moms-to-Be
Determining your body mass index (BMI) is the most accurate way to know if your weight is within a healthy range. BMI indicates body fat based on a (nonpregnant) adult’s height and weight. (You can check your BMI here.)

A healthy BMI range is 19-24.9. If you are underweight or overweight and need help with your diet, you may want to consult a registered dietitian (RD) to help you improve your preconception eating and exercise plan. You can get a free referral to a RD in your area here.

Once you’re pregnant, your obstetrician or certified nurse-midwife will advise you about how much weight to gain depending on your prepregnancy BMI.

By Carolyn Brown, MS, RD

How often do you reach for ketchup, put mayo on a sandwich, or use a creamy salad dressing or dip? It seems harmless enough to add a little pat of butter, sprinkle of cheese and or dollop of sour cream to a potato. But just a couple of (liberal) tablespoons can turn a baked potato from a totally decent side dish (150 calories, 4g fiber) into a nutrition nightmare (>600 calories, 32g fat).

Condiments add flavor and give a familiar taste to foods.  But often, go-tos are made with unhealthy ingredients and are loaded with calories, sugar, and fat. Preservatives keep them from molding, so it’s okay if you haven’t used that teriyaki marinade in four months, it’ll still taste as good as the day you bought it. So it’s time to do a spring cleaning on those side shelves of your fridge. Here’s what to toss and how to replace them (but only if you must!).
Mayo: an emulsion of egg yolks, soybean oil and vinegar, which means high in calories and saturated fat. Although “chicken salad” sounds healthy, globs of mayo with chicken isn’t anything close to a salad.

Replace mayo with olive oil mayo versions, or my favorite: spread a ripe avocado instead. Other ideas: hummus or a mix of greek yogurt & lemon juice.

Sour cream: adding fermented cream to a plate of nachos and cheese is like adding heaping spoonfuls of mayo to a rich cheesecake — it’s an unnecessary high-fat and high-calorie addition to an already unhealthy dish (and totally unappealing).

If you’re eating out, assume you’re getting a full-fat version. Replace it with salsa or with guacamole (high fat, but healthier fat)

Blue Cheese/ranch dressings: high on the list of disastrous dips and dressings. Ranch is made with sour cream and mayo and a few other seasonings. Blue cheese is a lovely mixture of cream, blue cheese, half and half, and mayo. Add in fried and battered chicken wings, and congrats, you’ve officially created an impressively fatty and unhealthy dish… and a few extra hours in the gym.

There are low-fat versions of both – but you could also substitute by reaching for Greek yogurt, black bean dip, or salsa.
Ketchup: ah, the king of condiments. Many people douse their food in it mindlessly, but ketchup is a sneaky source of calories. Made with sugar and/or HFCS and salt, every two tbsp earns you six minutes on the treadmill. Those sneaky ketchup makers have even pushed tomato producers to create sweeter tomatoes to decrease the use of additional sugar. Let’s just say that squirt has come a long, long way from life as a tomato.

If you can’t live without ketchup, start using a low-sugar, organic version, or replace it with fresh salsa or tomato sauce. On burgers, give a few tomato slices a shot.

Barbeque, teriyaki, and steak sauces: sugar with sugar combined with other forms of sugar. It’s not the bbq ribs that are “finger lickin’ good,” it’s that your hands are coated with more sugar than a candy bar!

Instead use Tabasco and olive oil with herbs and spices or go for citrusy marinades (check for sugar content).

So what are your essential condiments? Any changes you can try? Anything that’s just not the same without ketchup/mustard etc.? Share your tips in the comments below or in our Food and Cooking community.

By Janet Helm, MS, RD

Once there’s positive research on a specific food, it doesn’t take long before it’s bottled up and sold as a dietary supplement. It’s been that way for a long time. Yet, the transition from food to pill doesn’t always translate into a meaningful benefit, and it’s far from the “miracle” that you’re lead to believe. In some cases – like beta carotene from brightly colored fruits and vegetables – the pill form can even be harmful.

Now there are new foods making their way into pill bottles. The latest hot “miracle” pills include everything from African mango, raspberry ketones, maca root and brown seaweed to extracts from white beans, green coffee and saffron. I just wish people who are loading up their carts with these pills would be just as enthusiastic about buying and cooking whole foods.

Wouldn’t it be nice if people actually ate more fruits (only 8% of Americans meet daily fruit recommendations) instead of buying extracts from mangoes and raspberries. How fantastic it would be if we got Americans excited about exploring new recipes with beans, rather than rushing out to buy white bean extract in hopes of flattening their bellies. On average, we’re only achieving about one-fourth of the recommended goal for beans: 3 cups per week. Yet, white bean extract is flying off the shelf.

I’m not saying don’t buy supplements. Not at all. But these products are supplements, not substitutes. They can’t make-up for careless eating and a sedentary lifestyle. They’re not a magic bullet. Relying too heavily on these “miracles in the medicine cabinet” could mean that you pay even less attention to what you’re actually eating. You might think you’re covered. Yet, the only real evidence of sustained weight control, reduced risk of disease and longevity is linked to our eating patterns and our lifestyle.

It’s not one food or pill that makes the difference. It’s how you put it all together that really matters. One style of eating that has a lot of solid science behind it is the Mediterranean Diet, which is not really a “diet” at all, but it’s an approach to eating that will do a lot more for your waistline and your health than any pill possibly could.

May is National Mediterranean Diet Month, organized by Oldways and the Mediterranean Foods Alliance, so it’s a perfect time to learn more about the benefits of this style of eating – which is based on the traditional foods (and drinks) of the countries surrounding the Mediterranean Sea. That means building your meals around lots of fruits, vegetables, whole grains, beans and nuts. It’s about eating fish at least twice a week, including healthy fats such as olive oil, using herbs and spices instead of salt to flavor foods, and drinking red wine in moderation with meals.

“Miracle” pills may use lots of convincing testimonials in their ads, but that’s not a substitute for science. There’s a tremendous amount of scientific evidence behind the Mediterranean Diet. Studies have shown that this style of eating is one of the healthiest in the world – linked to a reduced risk of heart disease and cancer, and a reduced incidence of Parkinson’s and Alzheimer’s diseases. That’s pretty miraculous to me.

Embracing the Mediterranean diet is about making some simple changes to the way you eat, and it’s about enjoying the pleasures of the table. Savoring fresh, flavorful food is a lot more powerful – and a lot tastier – than what you can buy in a bottle.

By Maryann Tomovich Jacobsen, MS, RD

This Sunday, moms everywhere will be lavished with flowers, elaborate meals, and heart-felt cards. But this day of pampering is often short-lived and most moms will return to their busy lives on Monday. Lives where healthy habits and wellbeing don’t always take center stage.

In fact, research shows that mothers are a vulnerable group of people when it comes to health. According to a 2010 study in the Journal of Preventative Medicine, women who had children gained more weight over 10 years than those who were single or with a partner.

Why it seems hopeless (but isn’t)

Moms may look at the predicament of healthy habits (or lack thereof) as an issue of time but there’s more going on than meets the eye. “All of the things women were able to control before kids — exercising and eating right — get lost in the new goal of being a good parent,” says Kelly McGonigal, PhD, author of The Willpower Instinct: How Self Control Works. Why It Matters, and What You Can Do to Get More of It. “Moms often see their own self-care as an indulgent behavior.”

Put simply, in the minds of many moms, being a good parent trumps self-care, including eating well and being active.

The wrong answer

When moms do put time into their health, weight loss usually gets all the attention. “I try to redirect people away from weight,” says McGonigal. “It keeps them choosing unsustainable behaviors and diets that ultimately lead to bad feelings and a loss of hope.”

McGonigal explains how this leads to what researchers call the “what-the-hell effect,” which is essentially throwing the healthy diet out the window — and indulging — when setbacks occur. And it has to do with two things: guilt and shame, which research shows actually increase activation of reward centers in the brain. McGonigal says that shame induces brain changes that make individuals hyper-focused on immediate stress release, making palatable food the easy fix.

“Moralizing food as either too virtuous or something off limits doesn’t help,” she adds. “As soon as we label something as forbidden our brains associate it with pleasure and the same is true with guilt.”

What’s missing?

McGonigal says that what’s missing in self-care for moms is self-compassion, which is the opposite of guilt and shame.

Take a 2009 study published in Behavioral Medicine. Participants who just completed a 6-month weight control program were randomly assigned to a day-long mindfulness- and acceptance-based program. The workshop helped shift participants from a “fix it/control it” approach to one of “acceptance/mindfulness.”

Instead of judgment, they were taught to observe their experiences (without the struggle) and monitor thoughts so they can choose whether or not they are useful. For example, a control-it approach would use shame when goals aren’t met with language like “I’m ugly, weak, a bad person.” But acceptance would be much kinder, observing that struggling to meet one’s goal is common, providing more room for viable solutions.

Three months later, the individuals who attended the workshop had improved quality of life and reported less psychological distress/flexibility and obesity-related stigma and more weight acceptance. They also lost more weight than those who did not attend. It is hypothesized that this approach leads to sustainable habits that in turn help weight.

How to get started

McGonigal describes three basic steps to get started with self-compassion. The first is to tolerate your feelings instead of trying to escape them. For example, if you feel remorse for eating something, sit there and say “I can tell I’m feeling remorse — this is what it feels like.” Second, remind yourself that what you are struggling with is common and universal and that almost everyone has trouble with this. And lastly is the act of self-kindness and re-aligning yourself with your goals.

McGonigal admits that there are inherent challenges that moms have, such as getting adequate sleep, especially when children are young. “It’s harder to control impulses when you are in a state of emergence than well rested,” she says. “But the less we talk about it the harder it is.”

She also recommends moms link self-care with their goal of being a better parent, seeing that they really are compatible. And instead of weight as the goal, McGonigal says “to do the things (now) that promote the positive outcomes you want from weight loss.”

As a busy mom of two young children, I get why this works. When I’m hard on myself I treat myself less well. But when I’m kind and understanding it’s like having a little friend cheer me on, and I’m more motivated to do better.

So this mother’s day give yourself (or a mom you know) the gift of self-compassion. It might just change your life.

By Carolyn Brown, MS, RD

This weekend is Cinco de Mayo, and I believe that almost any excuse for a well-made margarita is a good one. But Mexican food can be so hit or miss – while the traditional cuisine is heavy on vegetables, beans, and spices the Americanized version has every item triple the size and load extra queso on the queso. We all know the chips will be endless and the tequila will be flowing this weekend, but it doesn’t have to be a total disaster. Mexican food is actually one of my favorite cuisines — here’s how to navigate the menu:

Appetizers

-        Tortilla chips, aka the Mexican bread basket: Ready for terrible news? After being fried in oil, seven chips can have an absurd 140 calories. Seriously, SEVEN chips are barely two handfuls. The chip bowl is not to be refilled.

-        Salsa and pico de gallo are a big yes. Add it to everything.

-        Guacamole: Avocado has really good fat and tons of vitamin E. A serving size is ~1/2 an avocado but some orders of guac can use 5+ avocados and have 1500+ calories (not including chips). That’s no big deal if 10 people are sharing but it’s going a little overboard in a small group.

-        Soup: In hot weather, go for gazpacho. In cold weather, black bean soup (skip the sour cream)

-        Shrimp cocktail or ceviche are always great options

-        Just say NO to queso. You’ll thank me come beach season in three weeks.

-        Poppers, flautas, chimichangas: fried, fried, fried. Skip

Main Courses:

-        Fajitas: hands down the best option. You’re in total control of how much or how little cheese, rice, and sour cream go on there.

-        Burritos: The burrito wrap, the rice, and the beans are all carbs, so choose one and skip the others. And if it says “overstuffed burrito,” chances are, it will overly stuff you.

-        Quesadillas: can be ridiculously cheesy. If you are going to order them, add extra veggies and get some protein (fish, chicken, beef) in there.

-        Enchiladas and tacos: careful with the cream, sour cream, and cheese.

Beverages:

-        Margaritas: Classic, fresh ones contain only three ingredients: tequila, lime juice, and a little agave. Order a fresh one on the rocks and skip the icky pre-made mixes (sugar and food dyes). When it comes to salt, less is more.

-        Frozen/blended margaritas are full of sugar and can have up to 700 calories per 12 oz. And we all know there’s a second one calling your name…

-        Cervezas are another good bet, as most Mexican beers are between 130-150 calories each

-        Careful with the tequila. Just remember “one tequila two tequila three tequila floor”!

Are you celebrating Cinco de Mayo? What’s your favorite Mexican food? Share your top picks in the comments below or in our Food and Cooking community.

By Maryann Tomovich Jacobsen, MS, RD

People often tell me they don’t have time to eat healthy or exercise. One time a lady told me eating a cheese stick was too much work (open, peel — it needed to be quicker).

What most people don’t understand is myths like this hold them back from the healthy lifestyle they desire. The type of myths I’m referring to move food down to the bottom of the priority list. And when this happens, it almost always leads to trouble in terms of weight and eating habits. Here’s why.

Hunger is bad

I’ve counseled many overweight people who have come to see hunger as a bad thing. I don’t blame them, as we live in society that tells us not to trust ourselves when it comes to food. Palatable food is often touted as addictive and people as victims.

So it usually goes like this — someone doesn’t eat breakfast because they aren’t hungry. They grab a quick small lunch and by the time they go home their hunger is so overwhelming they can’t keep themselves out of the cabinets.

Instead of shooing hunger away, which leads to overeating, be hyperaware and feed your body when it needs it! Notice which foods, and combination of items, do the best job filling you up and providing energy.

No time to plan meals and cook

Another claim I hear is that people don’t have time to plan and prepare “healthy” meals. The problem is that when someone doesn’t take time to plan their meals, they are more likely to choose convenience items. A recent study published in American Journal of Clinical Nutrition showed that people who added energy-dense snacks to their diet had lower sensory-specific satiety, meaning they were less satisfied and tended to eat more.

The truth? Planning and preparing meals doesn’t have to take a lot of time. Take an hour every week to jot down weekly meals and go to the store and stock up. If you are new to this you’ll make mistakes — expect mistakes. But with a little time and trial and error you’ll find what works for you.

Eating healthy is all or nothing

This may be the biggest myth of all. People believe they have to eat super healthy or it’s not worth the effort. Because it seems like so much work, they put it off. When they do finally start their new healthy eating plan, they fill their kitchen with produce and vow to make everything “healthy.” They feel great, lose some weight, but then there’s that one day they forget to bring their lunch. After a period of time of backsliding, they are back to their original eating habits.

Instead of seeing eating well as “all or nothing,” start where you are. Take it one small step at a time and you will gradually find what works for you. Here are some “small step” ideas:

-Eat meals at the table instead of the TV or on the go. Tune in at meals, listen to your hunger and satiety cues, and enjoy your food. Allow yourself to break this rule but observe why you break it and work on viable solutions.

-Include a new fruit or veggie each week or every couple weeks or month — basically at a rate that will make it stick. Once you’re done with produce move onto whole grains, lean meats, fish and other healthy foods. Keep the items you like and drop those you don’t.

-Include not-so-healthy foods less often and be ultra picky. What are your favorites? Can you make healthier versions or is it worth it to eat the real thing in a smaller portion?

Food is central to our lives and without it life wouldn’t be possible. When we push away hunger, fail to plan meals, and look at healthy eating as an all-consuming chore, we stay stuck. But if we can move food front and center and take the needed small steps, positive change is possible.

Do you have trouble making food a priority?

By Elizabeth M. Ward, MS, RD

The family of five crowded into my small office, a cheerful lot who didn’t seem to mind the tight squeeze.

They were there to improve their eating habits as a group, but the initial reason for the visit was that one of the children was overweight, and his pediatrician had referred him to a registered dietitian for counseling.

I secretly applauded the parents for involving the entire family in making healthy eating changes, and for not singling out the child as the only one with habits worth improving.

The visit went well, and the family left with a manageable list of lifestyle changes to try at home that everyone agreed upon. It was a productive, and memorable, session.

If only all conversations concerning overweight children went as well.

More often than not, it’s uncomfortable to discuss a child’s weight problem, even when it’s your job. A recent study in the Archives of Pediatrics & Adolescent Medicine suggests that pediatricians may be shying away from initiating conversations that could lead to positive lifestyle changes.

Researchers found that just 25% of parents of overweight kids said they were told by a doctor that their child weighed too much. That means, according to this one study, that

75% of parents of overweight kids said they had never discussed their child’s issue with the pediatrician. Of course, it’s also possible that parents didn’t remember speaking with the doctor about their child’s weight.

“While I’m sure that not all doctors are discussing this topic, I also have found, and fairly often, that parents and patients don’t recall things that I definitely discussed with them  - even when I thought I’d been very clear,” says Laura Jana, MD, a pediatrician in Omaha and co-author of Food Fights: Winning the Nutritional Challenges of Parenthood Armed with Insight, Humor & a Bottle of Ketchup.

Weight control and healthy eating should be hot topics for parents and pediatricians. After all, an estimated one in three children in the U.S. is overweight, and many more are undernourished as they miss out on key nutrients including calcium, vitamin D, potassium, and fiber.

It’s not as easy as it looks to talk about children being overweight, however.

“Sometimes I hesitate because I know that I need to find a way to communicate how important this topic is and to motivate behavior change, rather than embarrass, offend, or make parents and children feel guilty,” Jana says.

“Parents often look forward to pediatrician visits,” says Alanna Levine, MD, a pediatrician at Orangetown Pediatrics in Tappan, NY. “They like to hear how wonderfully their child has developed, to boast about their accomplishments, and to see how much they’ve grown.”

It’s much more pleasant for pediatricians, and other health professionals, to discuss all of the wonderful things about a child rather than the behaviors they would like the child to change.

Yet, overweight is a fact of life, and you could even say it’s a safety issue, although talking about it is certainly not the same as discussing why kids should wear safety helmets, mouth guards, and avoid drugs and alcohol.

I don’t think anyone knows for sure why pediatricians and parents aren’t talking about childhood overweight more often. Perhaps pediatricians fear alienating parents and patients. Maybe parents are put off by the idea that the doctor thinks they aren’t feeding their kids right.

“There is an art to delivering the message about weight, and it’s not an easy discussion which is why so many doctors may shy away from it,” Levine says. “Pediatricians have to be careful with their choice of language and the way they deliver their message in order for it to be effective.”

Levine and Jana don’t avoid talking about weight issues, but they do tread lightly when approaching parents and patients. Levine typically begins the conversation by asking about a child’s habits, the foods they like to eat, their beverage choices, and how they get their exercise.

“Then I ask them how they feel about their weight. For me, it’s a non-judgmental way to start the conversation rather than saying, ‘Hey, we have a problem here, you are overweight.’”

Involving everyone present at the appointment in coming up with solutions for healthier eating helps promote success, too.

“We all have to work hard at being healthy, no matter what the scale says,” Levine notes.

By Carolyn Brown, MS, RD

Miley Cyrus has been all over the news recently and it’s actually not because of her love life or scandalous pictures. Miley (who is 19) has lost a noticeable amount of weight recently, so as usual, the tabloids and Internet had a field day with celeb eating disorder rumors. In true 2012 fashion, Miley turned to Twitter to address her smack-talkers:

Gluten-free is probably a term you recognize from the grocery store but now that the pop star has alluded to it as the secret to her weight loss, the “diet” has gone viral.

So should you cut the gluten?  Here’s what you need to know:

What is gluten?

Gluten is a protein found including wheat, barley, and rye.

What is gluten sensitivity?

You probably have heard of celiac disease, the severe extent of a gluten intolerance. But researchers have recently found that up to 6% of the world population may suffer from a less obvious gluten sensitivity in which eating it causes an inflammatory response in the body. Symptoms aren’t only digestive issues – other common symptoms are headaches, balance problems, eczema and fatigue.

What’s it got to do with weight loss?

Going gluten-free can eliminate a ton of processed foods such as cookies, bagels, cereal, and is also in many unexpected foods including some salad dressings, yogurt, and even cold cuts. If you chop all of these processed foods from your diet and switch over to more whole foods, of course you will lose weight. But it’s not that easy. A gluten-free stamp does not mean a food is healthier or lower in calories. Sadly, a gluten-free donut is still a donut.

So is gluten actually crap(ppp) as Miley said, or is this another fad diet?

I think we eat way too much gluten, mostly in the form of wheat. There are so many other types of grains out there. Think of it like only ever eating carrots. You’re not getting any of the benefits from broccoli or kale and in that case, overdoing it would literally turn you orange.

I don’t think gluten is necessarily crap, but from my experience people lose weight when they stop eating it, and more importantly they also feel great. So I am totally all about giving gluten free a shot.

Have you tried ditching gluten? Did you see any benefits? Would you try it for weight loss? Tell me by leaving a comment.

By Janet Helm, MS, RD

You might think nutritionists flip flop as often as political candidates seem to do. Eggs are bad; no, now eggs are okay. Switch to margarine, no go back to butter. Drink eight glasses of water each day, no never mind.

Nutrition advice does change a bit over time because science evolves. Yet rarely are the changes very dramatic. Sometimes the flip flops are exaggerated due to one little study that suddenly makes headlines, or because a popular new diet book seems to completely contradict the last best-seller.

Studies often reveal that certain foods fail to live up to their hype, and sometimes research indicates that other foods do not deserve to be demonized. We’ll never get to the fantasy in Woody Allen’s movie Sleeper, where he wakes up in the future to discover that junk food is actually good for you. However, there are some vilified foods that deserve a second chance.

Potatoes

Why the bad rap? Spuds became synonymous with starch and were dismissed for their perceived waist-thickening carbs and high glycemic index.

Reasons to reconsider: An average potato is only 100 calories and packs in several key nutrients, including potassium and vitamin C. Recent studies indicate that potatoes contain resistant starch, a type of dietary fiber that “resists” digestion and may help boost your calorie burn and keep you feeling full.

Best ways to enjoy: Keep whole and out of the deep fryer. Watch out for the high-fat toppings that are more to blame for adding fat and calories than the potato itself. Serving potatoes cold in salads helps to amp up the resistant starch.

White bread

Why the bad rap? Viewed as fattening and devoid of nutrients compared to their whole-grain cousins, white bread got kicked to the curb.

Reasons to reconsider: Whole-grain breads are more nutrient-rich, but white breads are far from empty calories. They’re actually enriched with several essential nutrients that many of us lack, including folic acid, iron, and B-vitamins. Half our grains should be whole, but the other half can be white – primarily so we don’t miss out on these vital nutrients.

Best ways to enjoy: Choose whole-grain bread for your morning toast and sandwiches, but don’t feel bad eating bread in its white form on occasion, especially when it’s harder to substitute, such as crunchy baguettes or crispy flatbreads.

Red Meat

Why the bad rap? It’s become almost fashionable to say you avoid red meat, which has been shunned due to the saturated fat found in well-marbled steaks and juicy hamburgers.

Reasons to reconsider: Beef is an excellent source of protein and vitamin B-12 and is one of the richest suppliers of iron, zinc and selenium – a trio of important minerals. Portion size and cut of beef are what you need to keep in mind. Many lean cuts have less fat than a skinless chicken thigh.

Best ways to enjoy: Choose the leanest cuts with “loin” or “round” in the name, such as tenderloin, sirloin, or top round. Rather than a huge slab on your plate, aim for a portion about the size of deck of cards or combine with vegetables in stir-fries and kebabs.

Cheese

Why the bad rap? There is no denying that many cheeses are high in calories and fat, especially saturated fat.

Reasons to reconsider: Cheese is a good source of calcium and protein. Newer studies indicate that cheese contains conjugated linoleic acid or CLA, a type of fat that may actually promote heart health.

Best ways to enjoy: Go for the real stuff. Nonfat cheeses don’t fully cut it. Keep portions small and savor every bite. Try strong-flavored cheeses that require only a sliver for satisfaction.

Frozen and canned vegetables

Why the bad rap? With the emphasis on locally grown fresh produce, frozen and canned vegetables have gotten a rotten reputation that’s been hard to shake.

Reasons to reconsider: Frozen and canned vegetables are picked and processed at their peak of freshness so nutrients are not lost. Studies have shown that the nutrient level is comparable to fresh produce. Plus, it’s hard to beat the convenience of having vegetables stashed in your freezer or pantry.

Best ways to enjoy: Buy the varieties without sauces and give canned veggies a quick rinse to reduce the sodium.

By Maryann Tomovich Jacobsen, MS, RD

“The nutrients in fruits and vegetables are severely depleted with boiling,” my brother-in-law recently said during a family get together. I know that there are some nutrient losses with cooking and processing, but the way he sounded (so certain) made me go “hmmm.”

So I looked into it and found, like all things nutrition, it’s not that black and white.

The benefits of fresh

When it comes to produce, the best case scenario for maximizing vitamin and mineral content is to get local produce and eat it in its natural state as soon as you can. According to a 2007 review in the Journal of the Science of Food and Agriculture, storage time and cooking of fresh produce can decrease its original nutrient content by almost half.

For example, water soluble vitamin C is sensitive to heat, light, and oxygen. When fresh fruits and vegetables are stored correctly and eaten in a short period they have more vitamin C. Yet research indicates that after seven days of storage, green beans can lose as much as 77% of their vitamin C. Obviously, items flown in from faraway places are subjected to more of the elements, contributing to nutrient loss.

Does cooking destroy Nutrition?

When produce is heated it will lose some nutrition, especially water-soluble nutrients like vitamin C and B vitamins. According to a 2007 study in the Journal of Food Quality, vegetables that were microwave-steamed and stir-fried with oil had better vitamin C retention than those that were boiled. Pressure cooking vegetables has also been found to result in good vitamin C retention.

But don’t stop the boiling yet. Another 2008 study in Journal of Agriculture and Chemistry revealed that while vitamin C levels decrease with boiling, certain antioxidants increase, causing vegetables to release beneficial antioxidants — and make new ones. For carrots, total carotenes (including lutein) increased in the boiled sample vs. the raw and steamed versions. In broccoli, boiling and steaming caused total carotenes to increase compared to fresh. Frying vegetables had a negative effect on antioxidants and vitamin C.

How do frozen and canned stack up?

Frozen fruits and vegetables, which are picked at peak season, get blanched before freezing, which causes some loss of vitamin C, but storage time causes further losses (due to oxygenation). The heating process that takes place before canning causes anywhere from 10 to 90% of vitamin C loss but other nutrient levels change little during storage because there is no oxygen.

Water-soluble B vitamins — thiamin, B6, and riboflavin — are also sensitive to heat and light so there is loss in canned products and during the blanching step (20-60% loss) prior to freezing. Mineral, fiber, protein, carbohydrates, and fatty acid composition in frozen and canned products are comparable to fresh.

Yet there are instances where canned items have additional benefits. For example, canned tomato products have higher levels of beta-carotene and lycopene than fresh tomatoes. In fact, a 2008 study in The British Journal of Nutrition discovered that 80 percent of raw food eaters fell short on lycopene, which is higher in cooked tomatoes.

The bottom line

Nutrient loss in fruits and vegetables is not as simple as “eat raw and don’t boil.” Instead, incorporate a variety of fruits and vegetables including raw, cooked, frozen and canned. Try to eat your fresh items in a timely manner and don’t let frozen produce sit in the freezer too long.

But most importantly, prepare fruits and vegetables in ways that your taste buds find pleasing because you’re more likely to eat them that way. And in the end, that’s what really counts.

David Grotto, RD, LDN

There doesn’t seem to be much grey area here. Either you love it or you can’t stand it. At least, that’s been my experience in talking to thousands of patients and clients over my career about their feelings when it comes to the taste of chocolate. This polar extreme of opinion also seems to exist when it comes to the health benefits of chocolate.

Many health professionals today not only say that chocolate can be included in a healthy diet in moderation, of course, but go so far as to encourage its inclusion in the diet. Others warn that it is a decadent treat that people should be leery of because it can be easily over consumed and contribute unwanted calories to our already calorie-heavy American diet.

I just got back from a wonderful seminar on chocolate, or, rather, a primer on “cacao”. Maybe it’s best to explain the difference between chocolate, cocoa, and cacao before we delve into what the science has to say about America’s love-hate relationship with this bean…er…I mean fruit – strike that, I meant seed. Arghhh! Before I hurt myself in trying to explain any further, let me break down the terms for you.

Chocolate is a term used to describe three main types of product derived from the cocoa or cacao tree (more on that in a minute): dark, milk, and white chocolate. The FDA has established very strict guidelines or Standards of Identity (SOI) that specifies what ingredients constitute the various forms of chocolate. However, for “dark chocolate,” there really isn’t a SOI for the term “dark” but there is for semi-sweet (bittersweet) and sweet chocolate, which are often referred to as dark chocolate. The difference between all of them is the amount of chocolate liquor, sugar, cocoa butter, and milk content.

Cocoa v. Cacao. The term “cocoa” refers to both the plant and powder from the tree. The word cacao is thought to originate from Latin-based romance languages but is in essence used interchangeably with the term cocoa. Percent (%) cacao refers to the proportion of the product made from the cocoa bean. The botanical name for the cocoa plant is Theobroma Cacao. And lastly, cocaine is NOT derived from the cocoa plant but instead from the “Coca” plant.

Fruit or vegetable? The pod in which cocoa beans are found is actually considered a fruit, not a vegetable. In fact, cocoa beans are not beans or legumes at all but rather seeds – like what you would find in a watermelon.

How is cocoa made? Cocoa trees grow in regions that are +/-20 degrees latitude from the equator. The cocoa seeds are taken from the pods and allowed to ferment in banana leaves, then dried in the sun. Cocoa seeds are cracked open and those are called “nibs”. From there, cocoa nibs are pressed to remove chocolate liquor. Roasted seeds can also be ground and pressed where the fatty substance (cocoa butter) is removed and cocoa powder is left over.

If you have ever tasted bittersweet chocolate you can understand why it’s called that. Many sweet chocolate products have been alkalized or “Dutched processed,” where the bitterness of the cocoa is removed. However, “alkalizing” reduced some of the health benefits of chocolate and that is why you’ve seen such a switch from eating milk chocolate to eating dark chocolate for health benefits.

Health benefits: There are over 711 identified nutrients and phytochemicals found in cocoa. Cocoa seeds are often considered a “superfruit” because of their nutrition content and they do have a higher ORAC score and flavanoid value compared to acai, blueberry, cranberry and grapes.

Historically, there have been over 150 medicinal uses of cacao, including many heart health benefits. Cultures that live near the equator have been using cocoa for its health benefits such as the Kuna Amerinds. Though they have a very high sodium diet, they don’t experience much high blood pressure. This may be attributed to the average of five cups of a cocoa beverage they consume every day, according to presenter Debra Miller, PhD, director of nutrition at the Hershey Center for Health and Nutrition. Cocoa, the main ingredient of this beverage, contains powerful plant nutrients called flavanols which help cells that make up the inside lining of arteries produce nitric oxide which relaxes the arteries. This allows more blood flow to the heart and the rest of the body, which in turn lowers blood pressure.

More than 250 studies show that natural cocoa and dark chocolate have health benefits, and a recent meta-analysis of research supports that cocoa flavanols not only help lower blood pressure but may help manage cholesterol and improve insulin sensitivity, too. A study in the Netherlands showed that elderly men who consumed chocolate regularly had a 50% reduced risk of developing heart disease and a 47% reduced risk of dying from all causes. Emerging research suggests that cocoa may also be beneficial in cognition and exercise recovery – especially when combined with milk. One study showed that athletes could do 27% more work after consuming chocolate milk and increased their time to exhaustion by 40%. Based on all of this research, I guess it would be difficult to achieve “death by chocolate”!

So what’s the controversy then? Depending on the product, chocolates can contribute a hefty calorie contribution if you’re not careful about portion sizes. There is also concern about promoting chocolate as the “magic bullet” for health woes or promoting candy bars as a “healthy food”. It’s really the cocoa powder content of chocolate that has the most nutrition and health benefit. So with that in mind, here’s some prudent advice on how to include cocoa products in your diet in a responsible manner:

1.      Add one to two tablespoons of natural cocoa powder to your diet each day as an ingredient mixed in beverages or food.

2.      Eat about an ounce (20-28 grams) of dark chocolate, preferably that has not been Dutch processed. Also, the percent of cacao or cocoa can be meaningful or meaningless from a health standpoint. The great amount of cocoa can bring with it more healthy flavanols. However, if the chocolate product has been alkalized/Dutch processed, many of those flavanols can be lost in the processing.

Lastly, you can simply eat any chocolate product you want for the simple enjoyment of it all and not worry a bit of whether it is healthiest version or not. If this ultimately is your approach, still enjoy it moderately!

If you add cocoa powder into your foods and beverages, please share your favorite ways to enjoy it. I don’t know about you but straight off the spoon is no fun! Share some of your ideas in the comments below!

By Carolyn Brown, MS, RD

Do you take an omega-3 supplement? I’m sure many of you answer ‘yes,’ but do you take it daily? Suddenly few hands remain up! The benefits of omega-3’s to heart health aren’t new news but the pro-omega research keeps piling up – so much that even my non-committal self (when it comes to supplements and other things) is making it a point to pop a good quality fish oil capsule daily. A few weeks ago I went on a quick trip to Florida for a PBS taping focused heavily on omega-3’s. Here’s what I learned:

* Be a brainiac: Research has shown that omega-3’s have major brain benefits, from improved mood, concentration, memory, and vision to decreasing symptoms of depression, ADD/ADHD, and bipolar disorders. Low levels of omega-3’s have been associated with increased risk of Alzheimer’s and increased brain shrinkage in older adults.

* Digest well: Omega-3’s keep things moving through your digestive tract – they actually act as lubrication. Beyond that, the fatty acids strengthen your intestinal lining and preventing toxins from getting into your bloodstream.

* Bye-bye inflammation: Omega-3’s decrease inflammation – this is major for sufferers of joint pain (arthritis or sports-induced) and those at risk for heart disease (high blood pressure, cholesterol, or triglyceride sufferers).

* Get your weight and blood sugar under control: research has shown that omega-3’s help regulate hormone levels and have beneficial effects on glucose and insulin metabolism – great news for Type 2 diabetics or pre-diabetics. There is also some evidence that omega-3’s can aid in weight loss.

While you can and should get omega-3’s from cold-water fish, nuts, and seeds, in this case extra supplementation seems to be have extreme benefits. Not all fish oil supplements are created equal, so I asked Brenda Watson, the host of the PBS special, what someone should look for in an omega-3 capsule. Here’s what Brenda said:

1. Quality:  Make sure you have a high concentration of omega-3, not just fish oil (fish oil is where the harmful heavy metals are; we want less of that).  Look for a supplement that has 1,000 mg of omega-3 per capsule, not just 1,000 mg fish oil.

2. Delivery:  Make sure your omega supplement is Enteric Coated.  This will ensure it gets into the intestinal tract where it is absorbed and will help heal the gut.

3. Vitamin D:  Make sure it has Vitamin D added.  This will supercharge the omega supplement and help you heal inflammation faster.

4. Purity:  Make sure it is independently certified for purity. The IFOS (International Fish Oil Standards) are the most stringent in the world.

Do you take an omega-3 supplement? Will you join me in popping one daily? No brain shrinkage here!

By Maryann Tomovich Jacobsen, MS, RD

Nuts have moved to the center stage of healthful eating — and for good reason. Not only does research looked kindly on nuts’ impact on health outcomes, they are tasty, nutritious, filling, and provide the crunch people like.

Here are 5 reasons nuts add up in the nutrition department, along with simple ways to add them to your diet.

1. They keep you full: According to a 2008 review of weight and nuts, there is little weight change with including nuts in one’s diet even though they are calorically dense. Scientists believe this has to do with the satiety (filling) value of nuts, as they contain, protein, fiber, and fat. There are even some studies that show that weight loss diets that include nuts have better results and compliance than those that don’t.

So, if you are avoiding nuts in favor of your waistline, don’t!

2. They are good for your heart: Nuts contain the amino acid arginine, which is involved in a process that allows blood vessels to dilate and blood to flow freely. A 2011 review in the American College of Nutrition discovered that nut consumers had lower risk factors for hypertension and HDL (good cholesterol) and tree nut consumers had a lower prevalence of abdominal obesity, hypertension, low HDL (good cholesterol), and high fasting glucose.

Which nuts are the healthiest for the heart? In 2003 the FDA approved qualified healthy claim for nuts and cardiovascular disease. The FDA approved peanuts and tree nuts such as almonds, hazelnuts, pecans, some pine nuts, pistachios, and walnuts. Yet they left out Brazil nuts, macadamia nuts, and cashew nuts due to their fat content. But even these nuts can fit into to a healthy diet and are likely to provide some benefits.

3. They contain healthy fats: Most nuts are around 80% fat, but they contain mostly healthy fats from mono and polyunsaturated fats. Adding nuts and nut butter to sandwiches and using them as dips are great ways to balance out the diet with healthier fats that are oh, so satisfying. Watch out for nut butters that contain partially hydrogenated oils (aka trans fat).

4. They boost daily nutrition: Nuts aren’t just good for your heart, they add key nutrients to the diet. While each nut has its unique nutrition profile, most contain vitamin E, magnesium, selenium, folate, fiber, and copper. According to a 2012 study in Nutrition Research, kids and adults who ate at least 1/4 ounce of nuts per day had better nutrient intake than those who didn’t.

5. They improve the taste and texture of food: Whether it’s adding nut butter as a dip for fruits, putting it on sandwiches, or adding nuts to cereal and yogurt, nuts make food taste better. How much is enough? A handful a day is what most experts recommend (1 ounce). Other ideas including making your own trail mix with dried fruit and high-fiber cereal, adding nuts to salads and stir fries, or simply grabbing a handful when afternoon hunger creeps up on you.

These are just five of many reasons to go nuts for nuts. What’s your favorite way to enjoy this nutritious food?