Real Life Nutrition

By Carolyn Brown, MS, RD

5’o clock somewhere, right?  How about 5 o’clock, 200 calories and 19g of carbohydrates somewhere? Might sound a little less relaxing, but the latest booze-news is that nutrition labels may be coming soon to a bottle near you.

Is this good news or bad news? I’m always into providing consumers with more info, but just like the nutrition labels themselves, the liquor labeling isn’t that straightforward.

Consumer groups want alcoholic drinks to have the same “transparency as packaged foods”.  I think “transparent” is one of the last terms I’d use to describe packaged foods, but I suppose that’s for a different post. And guess who else is pro-labeling? Those “Low calorie” beers, wines and liquors who will inevitably use it to their advantage.

My biggest frustration is that the serving sizes make things beyond confusing. For example, a drink may say that 12 oz. has 140 calories, but it has 1.5 servings – let’s be serious, multiplication and happy hour aren’t great mixers.

As I talked about in my last alcohol post (talk about giving myself a label), people tend to drink way more than they think. We’ve all heard “you booze, you lose” but if you’re watching your weight, it’s quite the opposite.  If you’re at all calorie conscious, seeing the numbers may very well horrify you and make you put down that last drink if it’s the equivalent of a cupcake.

I spend a lot of time working with clients trying to get them to shift what they look at on nutrition labels towards quality and ingredients and away from the numbers. And you can apply the same approach to alcohol –, better quality alcohol, the fewer toxins in your body, less hangover.  But if a nutrition label helps people be more mindful of consumption, why not? 

What about you – do you think a nutrition label would really change the amount you drink?

By Maryann Tomovich Jacobsen, MS, RD

Several years ago my husband and I were in the south of France for a vacation.  Our hotel had a (limited) complimentary breakfast menu which included cereal, coffee, juice and white bread with butter.

He still gives me a hard time because on most days I begged him to stop for an egg McMuffin at the McDonalds close by.  The reason?  My hunger was out of control about an hour after eating the low protein and fiber breakfast available to us.

A new study published in the American Journal of Clinical Nutrition sheds some light on why this happens.  They separated young women into three groups for 6 days.  One had no breakfast, the second had cereal for breakfast (14g protein) and the third had a source of protein like eggs, containing double the protein (35g).

Compared to the breakfast skippers, the breakfast eaters had reduced daily hunger, increased feelings of fullness and a reduction in hormonal and neural signals that affect food intake.  But the high protein breakfast had the added boost of reducing daily ghrelin (hunger hormone) and resulted in less snacking at night on high fat foods.

While any breakfast is better than none, considering its nutritional composition is important because it can affect what and how much you eat the rest of the day.  Research shows that protein and fiber are two of the most satiating nutrients as they slow gastric emptying (the rate the stomach releases food into the small intestines).

There is nothing magic about 35g of protein used in the study, but adding a protein source (and fiber from whole foods in my opinion) can make a big difference in the staying power of this important meal.

At home, my favorite breakfast is oatmeal with toppings and a boiled egg.  It keeps me full and satisfied all morning long.  About 1/2 cup of oatmeal with milk and topped with nuts, dried fruit and ground flaxseed and a boiled egg provides about 25g of protein and 7g of fiber.

Another great choice is scrambled eggs (one whole and one white) with 1/2 cup of black beans, cheese and salsa in a whole grain tortilla with some chopped melon on the side, containing about 29g of protein and 11g of fiber.  And Greek yogurt topped with strawberries and almonds, served with whole wheat toast with all natural peanut butter contains about 29g of protein and 9g of fiber.

But most important is finding a breakfast that meets your criteria on every level — taste, nutrition and feelings of fullness.  Because how you start your day (food-wise) sets the tone for the entire day.  And if you start your day satisfied, you’ll likely end it feeling satisfied.

What’s your most satisfying and filling breakfast?

By Janet Helm, MS, RD

Throughout history, the color purple has been a symbol of royalty.  It seems the dye was hard to make in ancient times so only the wealthy could afford it.  When it comes to food, you might say that purple has become the king of all colors.

Overall, color is a good cue for nutrient density.  The darker the better.  Deeply-hued produce typically have more health-promoting phytonutrients than their paler counterparts.  (Although a recent report wisely reminds us not to dismiss white vegetables.)  The dark pigments responsible for the purplish tones in fruits and vegetables are called anthocyanins, a type of phytonutrient that has gained attention from scientists worldwide.

Studies have shown that anthocyanin-rich purple foods may have the potential to lower blood pressure and reduce the risk of cardiovascular disease.  One USDA-funded study found that a couple of servings of purple potatoes a day helped lower blood pressure in obese and hypertensive adults.  Other studies suggest anthocyanins may play a role in reducing the risk of certain cancers, diabetes and dementia.

These are the same compounds that put blueberries on the map as a super food.  Most people are familiar with some purple fruits and vegetables, such as grapes, plums, red onions, eggplants and purple cabbage.  But expect to see a lot more purple coming to a produce aisle near you. In fact, Frieda’s Specialty Produce has declared 2013 as The Year of Purple. Now you can find a growing array of heirloom and specialty vegetables with a distinctive purple hue:  purple potatoes, sweet potatoes, cauliflower, asparagus, artichokes, carrots, corn, tomatoes, peppers, wax beans, Brussels sprouts, kohlrabi, and kale.

Chefs are also experimenting with purple vegetables. Purple cauliflower and heirloom purple tomatoes are especially popular on menus.

Despite the hot trend and the disease-fighting potential of the color purple, an analysis by the Produce for Better Health Foundation found that only 3 percent of the fruits and vegetables consumed in the U.S. are from the purple or blue category.  Perhaps that will change once these purple vegetables gain greater space in grocery produce aisles.

Part of the problem may also be the perceived bitterness of these deeply-hued vegetables. Jo Robinson, author of an upcoming book Eating on the Wild Side: The Missing Link to Optimum Health, says modern-day vegetables have been bred to enhance the palatability of the produce and that has often meant getting rid of the purple.  Yet, now we know that the same compounds that provide the bitter, sour or tart notes are also among the most nutritious.

I was fortunate to get a shipment of some purple vegetables sent to me by Frieda’s, so I was able to experiment in my own kitchen.  I especially liked the Stokes Purple Sweet Potato, which is an intensely deep purple sweet potato named after a grower in Stokes County, North Carolina. Look for purple produce in your local supermarket or specialty market. Or you may discover them at a nearby farmer’s market.  Here are some ways you can get your purple on:

• Make coleslaw with shredded purple cabbage, purple carrots and purple kohlrabi.
• Use purple potatoes instead of russet when making potato salad, or combine with red-skinned new potatoes and roast in the oven with a drizzle of olive oil and fresh herbs.
• Slice purple grapes and add to chicken salad or a tossed green salad.
• Add purple carrots and purple kale to salads and stir-fries.
• Toss a plum in your bag for an afternoon snack.
• Drink a glass of grape juice at breakfast or for an afternoon snack.
• Make a chunky salsa with purple corn, purple tomatoes and purple onions.
• Bake a whole purple sweet potato and top with a teaspoon of butter and a sprinkling of cinnamon.
• Add a side of steamed purple asparagus or roasted cauliflower at dinner.
• Sprinkle blueberries or blackberries on your morning cereal or oatmeal.
• Puree a baked purple sweet potato and add to muffins, quick breads, pancakes and waffles.
• Steam baby purple artichokes and then cut in half and roast in the oven or finish on the grill.

By Carolyn Brown, MS, RD

When it comes to exercise, do you literally run on empty or are you more of the “car can’t run without fuel” type? Most people have their pre-workout regimens and don’t stray much from that. And if you’ve found what works for your body, that is fabulous. My experience with clients is that most have heard only one side of the argument and haven’t considered the alternative. But do a quick search on Google, and you’ll see that there’s loads of research supporting both sides.

Many people, especially those exercising for weight loss or maintenance, skip any pre-workout fueling — the logic being that consuming calories beforehand will just mean more calories to burn during the workout. And an Australian study found that exercising in a fasted state “coaxes the body to burn a greater percentage of fat for fuel” which is what we all want to hear at beach season, right? Lauren Slayton, nutritionist/owner at Foodtrainers, is a non-eater pre-exercise.

On the other hand, you have “the car can’t run without fuel” school of thought, one I personally subscribe to big time – both for weight and for performance. A half a piece of fruit makes a world of difference on my run –  the 40 or 50 calories I’ve consumed and have to burn is well worth the extra 20-30 minutes of exercise. That being said, loading up on a super heavy breakfast pre-spin class isn’t something I recommend unless you don’t mind feeling sluggish and/or nauseous.

What I’ve found from working with clients is that when it comes to fueling our bodies, research-smesearch, we’re all different and it’s not a one size fits all. It takes a bit of personal experimentation.

I ran a half marathon a few weeks ago and, because I’m not that great about the whole “training” thing (think more yoga than hitting pavement), I was careful to experiment with my pre-race food and drink. What I found blew me away – I always knew that fueling was important but I was amazed when I passed that mile 9 marker and still felt great. Of course, eventually, reality set in and those last 3-4 miles sucked, but there’s always next time. Even if you’re not planning any big races or events (which maybe you should!), there are a few foods you should know about and maybe experiment with to help with your workouts:

• Water: Okay, boring I know, but hydration is the #1 most important factor in exercise – remember the wilted flower analogy?
• Chia Seeds: Chia has been called the “runner food” as it soaks up liquid so it’s continually hydrating. Try chia pudding or a Health Warrior Chia Bar.
• Coffee/Green Tea extract: There’s a lot of research suggesting that a little caffeination goes a long way pre-workout. Personally I am an EBOOST- addict, it’s green tea extract that tastes like pink lemonade.
• Fruit: Your body runs on carbs, so 1/2 apple or orange or 1/2 cup of pineapple might work magic pre-workout.
• Coconut water: “Nature’s sports drink”, need I say more?
• Turmeric: Instead of carbo-loading (ever), I have started turmeric-loading. This super-power root is anti-inflammatory and works magic on those muscles. Throw it in smoothies, or pick up New Chapter’s Zyflamend if supplementation is more your style. I do both.

Oh and if you’re exercising for weight loss and not seeing any results you definitely want to look at your diet; studies have repeatedly shown that exercise is not actually the key to lasting weight loss, food is (this NY Times article summed it all up well).

So are you more of the “run on empty” or the “car can’t run without fuel” type? Do you notice a difference in your workouts based on what you eat?

By David Grotto, RDN, LDN

Call them dental caries, cavities, or tooth decay – whichever term you choose, they all refer to the same thing – the destruction of tooth enamel. And if not taken care of promptly, the loss of a tooth and nasty gum disease could be in your future.

How do cavities start? Cavities occur when simple sugars remain on the teeth over time and promote the growth of destructive mouth bacteria that erodes tooth enamel. And cavities aren’t just for kids. Aging predisposes adults to cavities because of receding gums. This puts adults at risk for tooth plaque, especially those who are over 50 and are prone to tooth-root decay. Additionally, the dental fillings get old, too! Fillings you first had in your younger years can weaken, fracture and leak around the edges as you age. Bacteria can take advantage of these crevices and wham – you’ve got tooth decay!

According to the American Dental Association, the good news is tooth decay may be prevented by following these four simple rules:

• Brush twice daily with a fluoride toothpaste
• Floss daily
• Have regular professional cleanings and oral examinations.
• Eat nutritious food and limit sugary snacks

Though sugary foods can contribute to tooth decay, I’ve found a handful of foods that might help keep your teeth from knowing the drill.

Apples: An apple a day may help keep the dentist’s drill away. Crunching apples helps saliva clean the teeth and the flavonoids in apples inhibit bacterial growth in the mouth, shown by experimental studies in animals and intervention studies.

Cheese: Eating cheese helps improve oral health by preventing loss of minerals in teeth and the protein found in cheese also helps counteract the acids that cause tooth decay. Cheese contains casein, a type of protein that helps with calcium re-mineralization of enamel on the teeth. And it doesn’t have to be a lot of cheese, either. As little as 5 grams of cheese can be effective in reducing tooth decay. One of the earliest studies on cavity prevention from cheese was when scientists fed Emmental cheese on bread to rats and found decreased prevalence of tooth decay.

Cocoa: What do tea, coffee and cocoa all have in common? Polyphenols! Yes, these unique plant nutrients play a role in the prevention of cavities because of their ability to fight bacteria.  Cocoa polyphenols reduce the formation of acid from Streptococcus and S. sanguinis bacteria – the bad boy bacteria that produce caustic acid that poke holes in your teeth. Now to be clear, we’re talking cocoa powder NOT a sugary chocolate bar here . Cacao bean extract was given to rats that were infected with streptococci bacteria. Those rats that drank the cocoa extract had a significantly reduced rate of growth of streptococci bacteria in the mouth and far fewer cavities.

Cranberries: Flavonoids are known for their antimicrobial effects and likely tooth decay-preventing properties. Cranberries, and many other berries, are rich in these compounds and organic acids. The flavonoids in cranberries and blueberries inhibit bacteria from sticking to surfaces which is the same mechanism that prevents e.coli bacteria from adhering to the bladder wall, causing urinary tract infections. A study showed that cranberries decreased cavity promoting bacteria found in saliva.

Peanuts: Although both peanuts and peanut butter contain the same fiber, scientists think eating foods that require more chewing is what decreases plaque build-up. Peanuts are one of the least cariogenic (cavity causing) foods you can eat!

Tea (Black): Drink tea without adding sweeteners, since sugars are known to increase risk of tooth decay. Flavanols, such as epigallocatechin, are abundant in tea and have been shown to diminish the growth of harmful bacteria. Additionally, tea leaves contain fluoride, a mineral that supports oral health by helping strengthen the mineral composition of teeth. Make your tea with fluoridated tap water, too! University of Illinois at Chicago researchers found natural chemicals in black tea that inhibit the growth of glucosyltransferase, an enzyme that helps plaque adhere to tooth enamel.

Unsweetened Kefir/Yogurt: Plain kefir or yogurt combined with naturally sweet fresh fruit loaded with fiber acts like a natural toothbrush so sugars don’t stick. Yogurt contains calcium and phosphorus which are two minerals needed to remineralize teeth. Often, these two minerals are removed by the acids in the mouth. Kefir is also naturally rich in protein and a good source of magnesium, riboflavin, folate and B12. A study of 2,058 three-year olds showed that consuming fermented dairy products was associated with having fewer cavities. Adults who drank yogurt, fermented milk and fermented dairy beverages showed that pH levels were less acidic and below the critical level for enamel and corrosion to occur.

By Janet Helm, MS, RD

It seems we’re constantly bombarded with rules about nutrition.  Eat this, not that.  Watch out for this, avoid that.  If the do’s and don’ts of healthy eating have you down, here are six nutrition rules that I think are worth breaking.

1.    Shop the perimeter of the grocery store and stay out of the middle.

You’ll often hear this advice to help steer people away from processed foods. It’s true that the produce aisle, fresh meats, dairy and other “whole foods” are typically in the outer sections of a supermarket, but I think there are plenty of cart-worthy options up and down the middle of the grocery store.  What about packages of whole-grain pastas, bags of brown rice or quinoa, nuts, canned beans, reduced-sodium soups, frozen vegetables and dried fruit? You won’t find these convenient, nutrient-rich items in a store’s perimeter.

In my opinion, we need to give families reasonable options and make it simple and doable.  If we make the ideal so lofty, it doesn’t seem attainable.  I think it’s more valuable to provide ideas on how to evaluate choices in those middle aisles instead of telling people to avoid them entirely. Plus, a lot of supermarkets are not even organized that way anymore, so the rule doesn’t always hold true.

2.    Fresh is best.

Sure, it’s great to eat fresh, local and in-season fruits and vegetables.  If you can pick up your produce at a farmer’s market, that’s even better.  Yet, that’s not always possible. The most important thing is to eat more fruits and vegetables – no matter what form.  Frozen vegetables are just as nutritious as fresh; studies have demonstrated this time and time again.  And if you tend to leave your fresh veggies a little too long in the crisper drawer, the nutrient content can plummet.  So frozen vegetables could even be more nutrient-dense. If fresh fruit tends to go to waste in your house before you can eat it, there’s nothing wrong with stocking up on bags of unsweetened frozen berries, or buying cans, jars and single-serve containers of fruit packed in water or juice.

3.    If it’s white, don’t bite.

We all need to eat more whole grains, this is true.  Nine out of 10 Americans fall short of whole grain guidelines.  However, that doesn’t mean you need to totally banish white bread, pasta or rice from your diet entirely.  Just cut down if they currently dominate and be choosy.  Switch to whole grains when you can, but there may be times when only the white version will do – maybe you want a slice of that crunchy baguette or a serving of freshly made pasta.  Dietary guidelines say make at least half your grains whole, so that means you can fit in a few white versions.  Just keep limits on portions.  In moderation, white or refined grains are not “toxic” and you shouldn’t feel guilty when you eat them.

4.    Ban the salt shaker from the table.

If you’re trying to cut down on sodium, don’t blame the salt shaker.  Most of the sodium we consume comes from prepackaged foods and restaurant meals. Only 6 percent is added at the table.  So one of the best ways to reduce the sodium you eat is to cook more at home. When you start with fresh foods – and use packaged foods prepared without added salt – you can add some salt at the table.  I’d much rather use a sprinkling of coarse salt at the table as a “finishing” salt so you can get a nice salty hit on your tongue instead of cooking with salt when it’s more likely to be buried.  You’ll likely consume less sodium overall when you wait to add some salt at the table.

5.    Pass on pale produce.

Yes, it’s good to “eat a rainbow,” a common tip for encouraging a variety of fruits and vegetables.  Typically, the darker the color, the more nutritious. But that doesn’t mean white-hued vegetables should be ignored.  Pale produce has more to offer than you might think. In fact, that was the topic of recent scientific roundtable at Purdue University that’s recapped in this article White Vegetables: A Forgotten Source of Nutrients.  Do not underestimate the nutrient contributions of cauliflower, onions, turnips, parsnips, and yes, even potatoes. The researchers concluded that these vegetables can help provide many of the country’s short-fall nutrients, especially fiber, potassium and magnesium.

6.    Choose the “healthy” option.

Many foods boast about their health credentials on the front of the package or on restaurant menus.  That’s fine, just don’t let these health halos tempt you to eat larger portions, which has been documented numerous times.  In a new study published in the International Journal of Obesity, researchers found that people chose larger portions of “healthy” foods because they assumed they had fewer calories than the standard version – even though the calories were the same in the two options of coleslaw, cereal and drinks that were offered to the study participants.  Previous studies have found similar results.  When people saw “low fat” on a label, they ate even more because they felt less guilt.

By Carolyn Brown, MS, RD

Who doesn’t love a good surprise care-package? A few months ago I received an epic one from a friend in California. I opened the very heavy box to find…. More than a dozen avocados. From his backyard avocado tree no less. Talk about a new best friend.

Avocados have a notorious reputation for being high in fat and calories and many people (especially frequent dieters) are still anti-avo for this reason. But the fruit has quickly moved up the ranks as one of my favorite foods — and not just because I had a lot of them to go through.

Yes, avocados aka “nature’s butter” are definitely high in fat – but it’s the healthy, unsaturated kind that’s fantastic for heart and joint health. It can also drastically increase absorption of antioxidants (x200-400%) like carotenoids. Carotenoids are vital for vision and reproductive health, and are found in avocados as well as red and orange fruits and vegetables like carrots and sweet potatoes.

And it’s fine to be a little superficial: avocados are moisturizing and great for your skin and hair – both from the inside and outside. They are also considered an ancient aphrodisiac and libido booster.

When it comes to weight loss, it might sound cheesy (or guacamol-y) but I like to say “fat is where it’s at”  — though portion size does apply. Avocados are actually a dieting gem – the high fiber content (7g per ½ avocado) and unsaturated fats keep you full and add flavor and texture to foods. Of course quantity is important: stick with ¼  to ½ an avocado max a day.

As if that wasn’t enough, they are a fabulous travel food; Lauren at Foodtrainers introduced me to packing them in luggage for a healthy snack anywhere in the world.

Guacamole is great, but you can also use avocados:

• on salads, like this Raspberry, Avocado & Mango Salad
• in place of mayo on sandwiches and in chicken/tuna salads
• in smoothies
• spread on toast with sliced tomatoes
• in chocolate-avo pudding aka “chocomole” (courtesy of the blog, choosing raw)
• MY favorite recipe – my own avocado brownies that were a serious hit

So are you an avocado-addict too? Any great recipes?

By Maryann Tomovich Jacobsen, MS, RD

I love eggs.  They are satisfying, nutritious and tasty.  I like them sometimes for breakfast or in a salad (hard boiled) or as snack.  They contain quality protein, vitamin D, vitamin B12, folate and riboflavin.

Even with the bad press eggs have gotten over the past couple years, I haven’t stopped eating them.  I don’t eat them every day but they are definitely part of my weekly eating plan.

And here’s why.

The egg comeback

Much of the bad reputation eggs got in the past few decades, in terms heart disease risk, was due to their high cholesterol content.  While newer studies show eggs contain under 200 mg (185mg), in the past it was thought to be over 200.

But in 2000, the American Heart Association changed its stance on eggs, saying that moderate consumption (up to one egg per day) is okay for healthy individuals.  Research was showing that cholesterol in food, like eggs, didn’t have much of an effect on blood cholesterol levels.   Too much saturated fat (in other high fat animal products), that happens to be low in eggs, is more likely the game changer.

The (sort of) bad news comes

Like with any good comeback story, there are setbacks.  A 2012 study published in Atherosclerosis looked at egg yolk consumption in 1200 people with transient ischemic attacks (tiny strokes).  Those people who reported eating eggs 3 times or more per week where shown to have more plaque buildup than those who ate less than 3 egg yolks per week.  The headlines said that eating eggs is as bad as smoking in terms of plaque buildup!

But when you look closer you see a few flaws.  The subjects in the study were people with established heart disease, not a healthy population.  And the researchers didn’t take into account what else the egg-eaters were eating and whether or not they exercised.

More recently was a study published in the New England Journal of Medicine, showing that higher levels of trimethylamine-N-oxide (TMAO) in the gut is associated with increased heart disease risk.  It just so happens that dietary choline found in foods like eggs and meat is metabolized into TMAO.

But this is preliminary research, meaning more studies are needed with many questions that need to be answered.  Will lowering TMAO also lower heart disease risk?  Would higher levels of good bacteria in the gastrointestinal tract lower this risk such as people who eat fermented foods, take probiotics or eat more pre-biotics (fuel for good bacteria)?

The researchers say this should not change egg consumption and that other healthy foods also contain choline such as wheat germ, broccoli and Brussels Sprouts.

Total diet matters most

I don’t think we will ever have an answer to the egg question because it’s just too hard to isolate single foods in studies. I prefer people focus on what to add to their diet, in terms of healthy whole foods,  instead of what to avoid.

So I will continue to enjoy eggs and follow the research.  But, most importantly, I will look deeper than what the latest nutrition headline tells me. And I hope the public does that too.

Has any of this news changed your egg-eating habits?

By Janet Helm, MS, RD

Nuts are one of those foods that have enjoyed a complete turnaround.  Once shunned during the low-fat era, nuts have gained new-found respect for the “good” fats they contain.  Now there’s growing evidence that adding nuts to your daily routine can be beneficial in so many ways.

For starters, nuts are a core component of the Mediterranean Diet, which made headlines recently after one of the largest studies of its kind examined the heart health benefits of this style of eating.  The participants in Spain eating the Mediterranean Diet – supplemented with an ounce a day of nuts (walnuts, almonds and hazelnuts) — experienced a 30 percent reduction in stroke, heart attacks and deaths from heart disease.

The latest evidence, published in the American Journal of Clinical Nutrition, is a meta-analysis of 31 different studies that were conducted around the world.  These findings should help reassure you that nuts can be safely added to your diet without gaining weight.  The researchers found that a nut-enriched diet did not increase body weight, body mass index or waist circumference compared with the control diets (without nuts).

Three new studies were just presented in April at the Experimental Biology meeting in Boston.  This research found that eating nuts was associated with a better quality diet (richer in nutrients), lower body weight, lower prevalence of metabolic syndrome and reduced cardiovascular disease risk.   The nuts examined in the study included  almonds, Brazil nuts, cashews, hazelnuts, macadamias, pecans, pine nuts, pistachios and walnuts.

So there are so many reasons you can feel good about going nuts.  Besides the healthy fats in these prized packages, nuts are rich in fiber, plant protein and a bundle of different phytonutrients.  They’re a highly satiating food, which means they can tame your appetite and keep you feeling fuller longer.  Each nut has a slightly different claim to fame – such as walnuts can boast about omega-3 and almonds are rich in vitamin E – but all nuts are worthy of your attention.

Seven nuts qualify for a FDA health claim related to heart disease prevention: almonds, hazelnuts, peanuts, pecans, pine nuts, pistachios, and walnuts.  Even though Brazil nuts, cashews, and macadamias do not meet the criteria because of their higher saturated fat levels, they’re still a healthy choice.

The best approach is to swap nuts for something else you typically eat, rather than just adding nuts to your usual routine.   You still need to keep sight of portions, but nuts should be celebrated, not feared.

Dietary guidelines recommend 4 ounces of nuts per week.  Here are some ways you can easily add them to your day:

• Add chopped walnuts, pecans or sliced almonds to your bowl of oatmeal  or yogurt parfait in the morning.
• Top your whole-grain toast, English muffin, bagel, pancakes or waffles with peanut or almond butter.
• Snack on nuts instead of pretzels, crackers or chips.  You can find an array of 100-calorie packs of nuts so you’ll have built-in portion control.
• Sprinkle your salad with nuts instead of croutons or bacon bits.
• Throw some nuts into the batter when you’re making muffins or quick breads.
• Add pine nuts or slivered almonds into your whole-grain dishes, such as quinoa, bulgur or farro.
• Try nut-based sauces like pesto to use as a dip for vegetables or to top grilled meats.  I’m especially fond of Muhammara, which is made with ground walnuts, and Spanish Romesco, which is made with ground almonds.

You can find more ideas on how to enjoy more nuts, along with recipes for nutty sauces and nut mixes,  in my chapter on healthy fats in the Food Lover’s Healthy Habits Cookbook.

By Carolyn Brown, MS, RD

Mindfulness is the new moderation. Whether you’ve ever taken a yoga class or not, it can be intimidating – and it’s not necessarily meant to be a super intense exercise class; they said a class “only burns 166 calories”. Which, compared to an hour of running (~>600 calories burned) is not a lot. But it can do way more for your body and health than just burn calories. Personally, it was when I stopped focusing on yoga as my “workout” that it started changing my eating habits and body.

So what is yoga? Meditation, “om-ing” and flexibility?  Maybe for some people. I’ve dabbled in yoga for a long time and have done enough super heated bikram classes and chakra cleanses to know there’s some stuff out there that is not for me. The yoga that works for me is the simple movement and breathing and un-stressing of your body. As one of our yoga guides Mike Taylor described it, it’s “getting into every inch of you”, starting with where you are today. If you can’t touch your toes let’s not try to force you to.  Okay: what’s all this got to do with food? This approach to yoga reminds me of how we work with clients at Foodtrainers – if you’re more into diet soda than spinach and strawberries that’s okay; we’ll start very slowly and ease you in.  There’s no forcing away habits, they only ever return with a vengeance.

At night time I would get snacky. It’s what I refer to as “snackaterianism”. So after dinner I started going to a yoga class or watching a video on youtube. I swear, I started inhaling breath and not things from my fridge. This is where that mindfulness factor comes in. You actually can enjoy your food rather than obsessing over calories and eating to fill other voids. Research shows that yoga actually changes the chemical cocktail in your brain – which includes hunger and sleep hormones. And I’ve always said it’s physically impossible to be unhappy when you’re upside down – touching your toes need not apply just yet!

PS – Tara Stiles does tons of awesome videos from yoga for beginners to Hangover Yoga to taking a mid-day yoga break. Check em out.

Have you played around with yoga at all? Have you noticed it’s done anything for your eating habits?

By Maryann Tomovich Jacobsen, MS, RD

I have been on a mission to help parents raise healthy eaters since I had my own first child several years ago.  Although there is a lot of focus on kids’ nutrition — obesity prevention programs, healthy school lunches and nutrition education — research continually shows that the home environment is a child’s biggest food influence.

But where are parents to turn?  How they can get the support they need to feed children in a world that doesn’t always make it easy? These are the questions me and my co-author set out to answer when we wrote Fearless Feeding: How to Raise Healthy Eaters from High Chair to High School. This step-by-step guide helps parents feed kids at every stage of development, so families everywhere can adopt healthy habits in simple, uncomplicated and even joyful ways.

To give you an idea of what I mean, here are 7 healthy habits families can start adopting, now, which can lead to drastic changes in health and well being.

Habit #1. Eat Together: Healthy families eat meals together as often as they can, sharing meals instead of making separate ones.  Kids may be picky, but watching their parents and siblings eat foods they may not be ready to eat (yet) helps to move them towards food acceptance.  A 2011 review study published in Pediatrics found that families that shared 3 or more meals per week were 12% less likely to be overweight, 20% less likely to eat unhealthy foods, 35% less likely to have disordered eating and 24% more likely to eat healthy foods like fruits and vegetables.

Habit #2. Make Mealtime Pleasant: Healthy families enjoy mealtime without battles, negotiations to eat something in return for dessert or requests for children to take a certain number of bites.  They serve meals family style instead of pre-plating food.  Meals are a time to connect and kids enjoy coming to the table most of the time.  Research shows that children eat less well when pressured to eat, including fewer fruits and vegetables, less food (or too much over time) and they enjoy eating less.

Habit #3. Eat a Variety of Food: Healthy families cook and serve a variety of food at meals to help meet nutritional needs and expose children to different items.  Main meals typically have 3-5 food groups and snacks have 2-3.  Real food options are chosen the most often (fruit, veggies, whole grains, dairy and lean meats) with the more processed variety less often.  Fun foods (sweets, fried food etc.) are enjoyed without guilt, yet are offered the least often.  Kids gradually learn to cook so that by the time they are adults, they have some basic skills to make food on their own.

Habit #4. Get Plenty of Sleep: Healthy families don’t miss out on sleep in order to get things done, whether it be homework, household chores or work.  Everyone goes to bed at a decent time (most of the time), has bedtime routines and wakes up ready to tackle the day. Research shows that a lack of sleep increases hunger hormones, resulting in extra energy consumed.  In a 2010 study published in Pediatrics, preschoolers who got the recommended amount of sleep, watched less than 2 hours of TV per day and had family dinners were 40% less likely to become obese.

Habit #5. Incorporate Daily Activity: Healthy families are active together and keep screen time in check.  In addition to sports they get outside and go for walks, make regular outings to the park and keep TVs out of their rooms. This isn’t to get an allotted amount of exercise, but just a normal part of everyday life.  A 2012 study in Preventing Chronic Disease found that children and adolescents who had a TV in their room not only watched more television but also purchased more soda and snack foods at school and were less likely to be active with their family.

Habit #6. Be Mindful when Eating: Healthy families have a rhythm to eating and gather around the table for most meals and snacks.  That means there isn’t much snacking in rooms, while on the computer or while watching TV and food is not a means to reward or punish certain behavior.  Eating is mindful (not mindless) and children and adults eat until they are satisfied, using cues of hunger and fullness to guide eating.  A recent study published in Appetite revealed that young adults who used hunger and fullness to guide eating not only had lower weights but a decreased likelihood of disordered eating patterns compared to those who didn’t eat this way.

Habit #7. No Diets or Bad Body Talk: Healthy families don’t diet, restrict their food intake or focus negatively on their body.  Health, quality of life and self care are stressed over weight.  Parents help children see that media images are not realistic and to take care of and accept their own body.  Eating a variety of all foods is encouraged over demonizing or forbidding certain items.  Dieting and poor body image (even in those of normal weight) have been linked to weight gain over time, especially in adolescence.

So there you have it — seven habits to start incorporating into family life.  Tell me, which ones are you already doing and which ones do you need to work on?

By David Grotto, RDN, LDN

Phytosterols are a plant’s version of cholesterol; however instead of clogging up our arteries, they clean them! Phytosterols promote the movement of cholesterol into the intestinal tract and help block the absorption sites responsible for attracting cholesterol. Think of it like a game of musical chairs. If there are only 10 seats for 10 cholesterol bodies, then all of them will get a seat.  But if you add in an additional 10 bodies of phytosterols, odds are that the seats will be divided evenly between cholesterol and phytosterols allowing for the remaining cholesterol to be whisked away.

There are two basic types of phytosterols: plant sterols and stanols. Despite their different names, research indicates that there are no significant differences in their health impact on cholesterol when consumed as part of a low-fat diet. The US Food and Drug Administration (FDA) approved a health claim for plant sterol/stanol esters for reducing the risk of heart disease: “Diets low in saturated fat and cholesterol that include at least 1.3 grams of plant sterol esters or 3.4 grams of plant stanol esters, consumed in two meals with other foods, may reduce the risk of heart disease.”

What Foods Contain Phytosterols?

In general, plant phytosterols are abundant in nuts, seeds, legumes and in plant oils. The richest sources are as follows:

Rice Bran Oil: 322mg/ounce: It has a mild nutty flavor and is a great oil to cook with because it has such a high smoke and is more resistant to oxidation giving it a nice long shelf life. It is an excellent source of vitamin E and contains an antioxidant called gamma-oryzanol, which has been thought to help lower one’s risk for heart disease. In one Japanese study, rice bran oil helped reduce symptoms of hot flashes among women subjects.

Corn oil: 264mg/ounce: Corn oil is one of the most popular cooking oils in the United States, especially in commercial cooking and baking. A double blind placebo controlled human study put men on either a diet containing 30% fat mainly from corn oil or from a sunflower/olive oil blend. Researchers found that the vitamin E content of corn oil did a better job of protecting the DNA of cells from mutating into dangerous cancer cells compared to a diet with sunflower and olive oil.

Sesame seeds/oil: 200-223mg /ounce. Cold-pressed sesame oil is great for deep frying because of its high smoke-point, whereas the dark brown oil is better suited for stir frying or sauces and dressings. Sesame seeds and their oil may have other heart health benefits beyond their phytosterol content. In a small study of hypertensive men who were placed on a daily regimen of a little over an ounce of sesame oil, it was observed that they had better blood flow through their arteries. This was the first study to show that daily intake of sesame oil improves endothelial function and this effect is sustained with long-term daily use.

Canola oil: 188mg/ounce: Canola oil is made from canola seed which belongs to the Brassica family where you’ll find members like cabbage and cauliflower. It contains the lowest level of saturated fats of any vegetable oil and is an excellent source of monounsaturated fatty acids and omega 3 fats, which benefit healthy cholesterol levels. Like corn oil, canola is also a rich source of vitamin E.

Sunflower seeds: 150mg/1/4 cup: Sunflower seeds are an excellent source of magnesium, copper, manganese, selenium, thiamin, and a Vitamin E (almost half of your daily requirements!). These nutrient packed seeds are also a good source of the B vitamins and other trace minerals, not to mention that they are also a great source of protein and fiber. The major phytosterol in sunflower seeds is beta-sitosterol which may benefit prostate and heart health.

Pistachio: 80mg/ounce: Pistachios are one of the oldest nuts in existence and it is estimated that humans have been eating pistachios in one form or another for at least 9,000 years. They are rich in the plant nutrients lutein, beta-carotene and contain a hefty amount of the gamma-tocopherol form of vitamin E. A randomized cross-over controlled Penn State study found that a couple of handfuls of pistachios a day added to a low cholesterol diet lowered LDL cholesterol and boosted heart-healthy antioxidants better than a heart healthy diet alone.

Wheat germ oil: 150mg/ounce: Wheat germ is the oily component of the wheat kernel. The oil contains high amounts of octacosanol, a plant nutrient found in vegetable oils that has been reported to enhance endurance, reaction time, and exercise capacity by increasing oxygen in cells of the body. It has also been associated with reducing cholesterol.  A one- tablespoon serving supplies over 100% of the daily value of vitamin E. Wheat germ oil has also been used to treat various skin conditions such as eczema and skin rashes with some success.

Supplement it? Intakes of plant phytosterols/stanols in excess of the recommended 2g/day dose are associated with additional reductions in harmful LDL cholesterol, which may reduce the risk of coronary heart disease (CHD). The National Cholesterol Education Program recommends adding 2 grams daily of phytosterols to a cholesterol-lowering diet for people who have not been successful in lowering cholesterol by diet alone. In order to achieve this level, fortification of foods such as margarine-type spreads, orange juice, yogurt and yogurt-based drinks and dietary supplements might be necessary, even in addition to the plant sterol-rich foods mentioned above. A 5-week double blinded placebo controlled study demonstrated nearly a 5 percent reduction in “bad” low-density lipoprotein (LDL) cholesterol in participants who had elevated cholesterol levels when a supplement containing approximately 2 grams of plant phytosterols was added to their cholesterol reducing diet.

By Carolyn Brown, MS, RD

In the spirit of earth week and beyond it you’ve probably received a million well-intentioned “Go Green!” emails, as well as ironic “go paperless” snail mail… And then proceeded to press delete or toss into a junk mail pile (in the recycling bin of course).

After a few years living in NYC and consciously separating of paper and plastic (and maybe some wine bottles), I was informed that I was recycling wrong. There were numbers and shapes of plastic and thickness and coating on cardboard…. Huh?! From eco-friendly to eco-annoyed. The good news is that NYC and many other places are changing and making recycling a priority. But even so, when it comes to “going green”, many of us are confused, desensitized or both. If you’re looking for a simple way to take action, think about going green from the inside out… and of course that comes via your plate.

Eating more greens is great. But if you really want to be on your way to eco-enlightenment, consider  what’s taking up the rest of your plate. Chicken? Steak? Eggs?  Pork? The meat industry is a big old mess on so many levels, but we’re talking a literal mess when it comes to Earth Day. An insane amount of energy is required for mass production of factory-farmed animals. A ton of animals create TONS of manure and lots of air and water pollution. Factor in transportation and long story short, you have one of the major factors in this freaky climate change we’re experiencing.

You don’t have to go vegetarian or vegan for the sake of going green, but a 2006 University of Chicago study found that vegan diets contributed ~1.5 less tons of CO2 to the atmosphere than the average North American diet. So eating less animal protein is one of the biggest factors you can have on your carbon foot (or food) print.

If “meatless” isn’t happening, purchase wild-caught fish/shellfish or go to the farmers market where you can buy LOCAL, grass-fed (ideally organic) meat, poultry, eggs, or fish.

Hopefully you’re up for the challenge of a meatless meal, day, or maybe a whole week.  Focus on all of the possibilities you can create: endless veggies, grains like brown rice, quinoa, and amaranth, beans, sweet potatoes, nuts and seeds, organic soy/tofu, coconut and avocado to name a few…  If you need some inspiration, here is one of my favorite recipes from 101 cookbooks “The Ultimate Veggie Burger”.

So how are you going green for earth day/week, food related or not?

By Maryann Tomovich Jacobsen, MS, RD

In the busy non-stop world in which we live, it’s easy to see how eating has changed.  Not just what is eaten, but the manner in which it is done.

People eat while checking email, watching TV and in the car.  Technology, while enhancing our lives in many ways, is one big distraction.  But the truth is eating has come to compete with all the other things on people’s never ending to-do list.

So why not multi-task?  New research shows us why this isn’t such a good idea.

Eat more now, but even more later

A review study published in the American Journal of Clinical Nutrition pulled together 24 studies on the subject. The researchers distinguished between “attentive” and “distracted” eating where attentive eaters focus on eating during meals and distracted eaters don’t.  Distracted eaters are much less aware of the whole eating process including what and how much is eaten.

Each study was different and looked at different distractions that could arise used while eating (like in one study, eating lunch while playing a computer game) but the results were similar across the board: people ate more at mealtime and later on in the day.

On average people consumed 10% more at meals but up to 25% more later in the day. Yet when people were reminded about what they ate earlier, it decreased intake at the next meal by 10%.

Why?

While it makes sense that someone distracted during eating could eat more due to low awareness, why would they also eat more later in the day?

On her blog, Evelyn Tribole, co-author of Intuitive Eating makes an interesting point: “The irony of eating while distracted is that you end up missing out on the eating experience, which often means, eating needs to be repeated.”

When we are more mindful during eating and pay close attention to eating, we are also more in tune with our body.  We taste the food and feel how our body responds.  We are more likely to slow down and savor the food versus sneaking in bites while our attention is somewhere else.

What this research points out is that our body isn’t fooled.  It needs those satisfying eating experiences in order to register eating.

A better first step than eating “healthy?”

I think we need to address how people even before getting into what they eat.  While often overlooked in the national conversation about eating well, this is something that has changed quite dramatically in the last 3 to 4 decades.

It is also something relatively easy for people to change.  Making eating a priority by sitting down three times a day and even during snacks, can make a big difference.  Once that habit is established then increasing variety and healthfulness at meals can be the next goal.

So tell me, are you a distracted eater?  What is the hardest part about giving it up?

By Dave Grotto, RD, LDN

There is biological aging and there is chronological aging. Can’t do much about the latter but there are some things you can do to slow down the hands of time’s effects on your looks and possibly even reverse damage through good nutrition and healthy living.

The best diet in the world can’t undo damage caused by bad lifestyle choices, especially if you continue to engage in them. So before you load up the grocery cart, unload these bad habits:

• Don’t smoke: This is “pedal to the metal” on the aging process. Studies show damage to the basic structure to skin cells which leave skin looking haggard and leathery.
• Get plenty of rest: Besides literally taking years off your life, the lack of sleep can make you look older than you really are. Experts suggest at least 7-8 hours of restful sleep.
• Limit sun exposure: Some exposure is good because it is the richest source for our daily vitamin D supply. Vitamin D supports muscles and bones, which in turn hold up your healthy skin. But overexposure can wipe away all the good aspects as it can increase changes of melanoma – a deadly type of skin cancer – and ultraviolet light can also permanently damage skin cell DNA and cripple collagen that supports healthy skin cells. Use appropriate skin protection when you think you will be exposed longer than you should be!

Good nutrition is more than skin-deep

Fruits and Veggies. Out of all the research on foods that have anti-aging properties, the consumption of fruit and vegetables offered the greatest breadth of scientific support. And the benefits may be as apparent on your face in as little as six weeks!

University of St. Andrews researchers found skin looked healthier and more attractive, had warmer and more youthful yellow and red hues and cooler colors were more muted with increased fruit and vegetable consumption.  This is attributed to carotenoids in green, red, yellow and orange fruits and veggies that reflect in the skin’s surface. Surprisingly, just three servings of carotenoid-rich produce items like carrots, yams, spinach, peaches, pumpkin, apricots, watermelon, tomatoes and pink grapefruits over the six-week period was enough to show noticeable improvement. Eat produce daily to improve skin and everything else underneath it!

Cocoa is often the last food that people think of for promoting healthy skin. A double-blind study involving 30 healthy volunteers were randomly assigned to consume daily either a high or low flavanol chocolate treat for 12 weeks. The high cocoa flavanol group saw a doubling of UV protection in their skin compared to no such promise if the low flavanol chocolate product.

Grapes. Red wine and grape juice contains a compound called resveratrol, which resides in the skin of grapes. Resveratrol functions as an anti-inflammatory and UV radiation protectant to skin, halting premature aging.  The nutrient also helps protect against dangerous skin cancer and other disorders. The seeds of grapes are also rich in proanthocyanidins which are strong antioxidants that protect against DNA damage to skin cells. Enjoy the whole grape!!

Olive Oil. In a review of many studies that looked at the anti-aging benefits of a Mediterranean diet, olive oil, because of its phenolic properties, was found to be key in preventing age-related diseases. The majority of the anti-aging benefits can be attributed to the phenolic compounds in olive oil for their anti-inflammatory affects.

Fatty Fish. Salmon, as well as trout, tuna, sardines and mackerel, are great sources of protein, omega-3s, and vitamin B12, all benefiting an overall youthful appearance. In fact, broken and weak nails may be a sign of vitamin B12 deficiency. What gives salmon its healthy “salmon” color is a phytonutrient called astaxanthin, which belongs to the carotenoid family. Research shows this powerful antioxidant fights age-related diseases. Omega-3s play a role in reducing internal inflammation, which means better circulation. Dry skin or an itchy scalp can be evidence of low intake and body stores of omega-3 fats.

Soy contains many nutrients that benefit healthy aging from the inside out. One substance is called equol which is derived from the soy isoflavone, diadzen. As women go through menopause, youthful levels of estrogen drop and along with it so do skin and bone density. In a cell study, equol significantly increased collagen, elastin, and caused significant positive changes in skin antioxidants and anti-aging genes. The benefit of soy and the supplement equol may be a safer yet effective alternative to estrogen therapy.

What foods help you feel and look younger?