Got Milk? Got Gas? Got Lactose Intolerance?

We continue to hear about the nutritional benefits of lowfat diary such as:

* Calcium & Protein

Depending on the dairy item in question, it can have pretty impressive levels of two nutritional components many of us need more of: calcium and protein.

* Some dairy is fortified with vitamin D

Many different types of milk are fortified with vitamin D and now some yogurt manufacturers are joining in. Vitamin D is an important vitamin and yet many of us just don't seem to get enough in our daily diet.

* Possibly boosts bone density

Getting your calcium from food rather than supplements seems to do your bones good.

* Possibly less likely to develop high blood pressure

Researchers in Spain studied over 5,000 adults between 20 and 90 years of age and found that the people who reported consuming the most lowfat dairy (mostly skim and reduced fat milk) were 54% less likely to develop high blood pressure over a two-year period than the people with the lowest
intakes.


But what if you are, dare I say it, lactose intolerant?

Well, the American Academy of Pediatrics just announced that lactose intolerance in children should be managed by adjusting dairy food choices and eating patterns, rather than eliminating dairy products. Point well taken!

But just so you all know what might be scaring people with lactose intolerance away from eating or drinking dairy, the symptoms are abdominal pain, diarrhea, nausea, flatulence and/or bloating. 'Nuf said there!

So what is a lactose intolerant growing child or adolescent to do? The Dairy Council of California provided suggestions specifically for this group.

* Enjoy swiss or cheddar cheese slices with whole grain crackers
* Combine plain yogurt with a dry soup mix and use as a dip
* Eat a yogurt-bran breakfast

They suggested these foods because aged cheeses such as swiss and cheddar are known to have lower lactose levels and research has shown that yogurts containing live cultures are well tolerated by people with lactose intolerance because the lactose is partially digested by the bacteria before the yogurt is eaten.

Other tips would be to try the 100% lactose-free milks available in most grocery stores and/or the Lactaid Dietary Supplements available in caplets and chewable tablets. They work by naturally breaking down the milk sugar so it won't cause trouble when it's in your intestinal tract.

~~Elaine

Related Topics: Food Allergy or Intolerance?, Gas, Bloating Related to Diet

Taste Test Tuesday: Amy's Tofu Scramble

Okay, I admit that a frozen pocket sandwich titled, TOFU SCRAMBLE, isn't exactly making most people salivate... But then you see "made with organic tofu, red pepper and shiitake mushrooms" on the box and you start warming up to the idea. I heated this up in my microwave for 2 minutes then popped it into my toaster oven to crisp up for a minute or two.

Lesson learned: place the pocket on a sheet of nonstick foil or spray the toaster oven pan with some canola cooking spray when placing it in the toaster oven (the soft and moist pocket dough has a big chance of irreversibly sticking to the pan).

How did it taste?
I rather liked it. Granted I am a "super taster" so while others might find it on the bland side, I can taste the subtle flavors and enjoy it.

How does it rate nutritionally?
The first 10 ingredients are: organic tofu, organic wheat flour with organic oat bran and wheat germ, organic onions, filtered water, organic bell peppers, organic shiitake mushrooms, organic tomatoes, organic extra virgin olive oil, organic broccoli, sea salt.

Hard to argue with that line-up, don't you think?

Each pocket contains:
180 calories, 6 grams fat, 0 grams saturated fat, 0 grams trans, 0 mg cholesterol, 520 mg sodium, 23 g carbohydrate, 1 gram fiber, 11 grams protein, vitamin A = 4%, vitamin C = 20%, Iron = 4%

There are other Amy's Pockets (available in the frozen section of some supermarkets and Whole Foods Markets) that I want to try now. Would I buys this again? I would, but then I'm always looking for ways to tap into tofu and I like having quick snacks around that are under 200 calories. I wish it had more fiber though - and frankly I don't know why it doesn't have more given its first 10 ingredients. Guess I'll have to eat it with a glass of fresh orange juice or something!

~~Elaine

Related Topics: Vegetarian Diets and Organic Foods, Painless Ways to Add Soy to Your Diet

Technorati Tags: amyskitchen, tofu, pocketsandwich, organics, vegetarian

Too Thin to Model

Madrid's regional government dared to establish BMI (body mass index) guidelines to help police their own modeling industry in an effort to promote "healthy body weights" during its upcoming annual Fashion Week and encourages the United States fashion industry to do the same. What? Did I just hear right? Could some models be considered too thin to model? I think I've died and gone to heaven...a heaven with no bathroom scales and plenty of chocolate.

"It is high time to address the impact of fashion ads on potentially life-threatening eating disorders," commented Lynn Grefe, CEO of NEDA (National Eating Disorders Association, headquartered in Seattle, Wash.)

"Sadly, while we have set occupational safety standards for other industries, we have ignored the hazards innate to the modeling profession or the impact made by their profession on children and young adults. We applaud Spain's leadership in safe guarding the health of both our youth and the fashion industry's own and hope we can make similar changes here at home," Grefe concluded.

The Madrid show is utilizing the body mass index or BMI - based on weight and height - to gauge models' eligibility (requiring a rating of around 18) and has turned away 30 percent of the women who took part last year. Medics will be present at the Pasarela Cibeles fashion show in Madrid, Sept. 18-22, to check models.

Here are some of the most interesting statements made in the recent NEDA press release alerting the press of this new development:

Many experts in the field of eating disorders believe that poor body image and self esteem - often negatively impacted by the unrealistic body images prevalent in advertising and other media - are a major contributor to the development of anorexia and/or bulimia among those who are already biologically and emotionally predisposed.

The average American woman stands 5'4", weighs 140 pounds and wears between a size 12-16. In 1965, the average fashion model weighed just 8% less than the average American woman. Ideals shifted with the popularity of British model Twiggy (considered one of the world's first "supermodels"), who stood 5'7", but weighed just 91 pounds. The average fashion model today is 5'11" and weighs 117 pounds, which makes her thinner than 98% of American women.

Too Thin To Model!
Madrid's required BMI rating of 18 would disqualify top Spanish model Esther Canadas and supermodels like Kate Moss (based on unofficial records of their height and weight).

Body mass index is calculated by dividing weight in pounds by height in inches squared, and multiplying that total by 703. If the resulting number is between 18.5 and 24.9, the person's weight is normal. Below 18.5 they are underweight

My last thought is...
Hallelujah! I think this is the most enlightening thing to happen in the entertainment/fashion industry in my lifetime (and I'm no spring chicken).

~~Elaine

Related Topics: BMI Calculator, Body Image: Still a Problem for Teen Girls

Technorati Tags: anorexia, bulimia, supermodels, fashionweek, bmi

How Does Green Tea Help Your Health?

Last week I told you I was going to ponder green tea a bit more while I sipped a cup and here I am with the results of that pondering.

How might tea phytochemicals reduce the risk of heart disease?
Delayed atherogenesis, lower risk of heart disease, reduced endothelial cell LDL cholesterol oxidation, and an increase in HDL cholesterol were all reported as health benefits in green tea in recent rat studies. That doesn't exactly translate perfectly to human beings, but it's a great start! Here are some of the possible ways that green tea components help your body.

* May slow the build up of artery clogging plaque (mice study)
Antioxidants make up a third of the weight of dried green tea leaves. And one of these antioxidants is called EGCG, the main catechin phytochemical in tea, which was shown to slow the build up of artery clogging plaque in mice in a recent study.
[Circulation May 25, 2004 109: 2448-2453 Chyu K-Y, et al., "Differential effects of Green Tea-derived Catechin on Development Versus Established Atherosclerosis in Apolipoprotein E-Null Mice"]
* May lower cholesterol levels by increasing intestinal excretion of cholesterol and bile acids (via your stool).
* Potential probiotic effect stimulating intestinal fermentation and production of volatile fatty acids.
* May increase HDL "good" cholesterol levels (in rats fed green tea)
* Lab research with cell cultures suggests that green tea has the ability to decrease cholesterol concentration within the cell (intracellular).
* May protect LDL "bad" cholesterol from oxidative modification
(Biofactors 2000 13,55 Miyazawa T., "Absorption, metabolism, and antioxidant effects of tea catechins in humans")
* Green tea contains tannins (another type of phytochemical in tea besides catechins), which can help inhibit peroxidation chain reactions that are induced by a particular type of free radical.
* Green tea catechins may help regenerate/recycle the antioxidant, alpha tocopherol (a form of vitamin E), and increase plasma blood levels of alpha tocopherol

What is your favorite green tea?

~Elaine

Related Topics: Antioxidant Superstars, WebMD Daily Video: Antioxidants for Nureopathy

Technorati Tags: greentea, heartdisease, cholesterol, antioxidants, phytochemicals

Alternatives to Bagged Spinach

Here the spinach people were growing their spinach minding their own business and Wham! This E.coli contamination nightmare blows their business clear out of the water. It's an even bigger nightmare for all of the families affected too.

Based on current information, the FDA is advising people not to eat any fresh spinach or fresh spinach containing products that are consumed raw because of an outbreak of foodborne E.coli in multiple states across the country. Apparently this strain of E.coli cannot be washed off. Cooking thoroughly typically will kill E.coli, however the FDA advises that there is always a risk of cross contamination when handling the E.coli contaminated food while raw.

What does this mean for all of us bagged spinach lovers? For the meantime we have to abstain and await word from the FDA who is continuing their investigation. All raw spinach is suspect at this time. While it is true that an outbreak of E.coli in mid September 2006 was traced to bagged spinach originating from a company in California, this doesn't mean that all bagged salad is unsafe.

But go ahead and continue to enjoy the convenience of bagged Romaine lettuce, for example. If the bag says it is triple washed, then use it right out of the bag. Handling it more by washing it again at home is not advised by the FDA.

~~Elaine

Sources:
FDA News Sept. 15, 2006 "FDA Statement on Foodborne E.coli 0157:H7 Outbreak in Spinach"
Laura Alvey, FDA media spokesperson (phone interview 9-18-06)

Related Topics: Food Safety Tips, E.coli

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Nutrition News - More Good News For Green Tea

I'm a 2 glasses/mugs of green tea-a-day drinker myself. I personally couldn't ignore any longer all the evidence that seemed to be stacking up in favor of green tea (and tea in general) for improved health and perhaps disease protection. So last year I made drinking green tea (and tea in general) a habit.

I expect that we'll see more and more research being published on the health benefits of green tea over the coming years. Years from now when it becomes a well-known fact that drinking green tea is one of the best things you can do for your health, you can think back and say, "Hey, this must be what that Elaine Magee Recipe Doctor lady was trying to tell us!"

This week another provacative study on green tea was published (Journal of the American Medical Association Sept. 13, 2006) and I'm so excited about it.

This study involved over 40,000 Japanese adults age 40 to 79, living in northeastern Japan, where 80% of the population drinks green tea and half of these people drink 3 or more cups a day. The study started in 1994 and the participants who had no history of stroke, coronary heart disease, or cancer at baseline were followed for 11 years.

The researchers found that as green tea consumption went up, all-cause of death went down including death from cardiovascular disease. The people who drank 5 or more cups of green tea per day saw a 26% decrease in all-cause mortality and cardiovascular mortality at the 7 year mark. And here's the bonus for women... the association between green tea consumption lowering death rates appeared to be stronger in women. The women who drank 5 or more cups of green tea per day had a 31% lower risk of cardiovascular death.

I think I'm going to ponder this a little more as I sip my afternoon cup of Blueberry Green Tea (by the Republic of Tea).

~~Elaine

Related Topics: Green Tea Fights Fat, Green Tea May Do Wonders for the Brain

Technorati Tags: greentea, tea, healthy, japanesestudy, cardiovascularhealth

An Australian Plant Sterol Buttery Spread Hits The US Market!

I"ve had some great success (developing "light" recipes) using less fat margarine with about 8 grams of fat per tablespoon. These usually perform pretty well in baking recipes because there isn't as much water as there is in the even lighter margarines. And... some of the brands still taste pretty good too. One of my favorite margarines is Take Control because it tastes great, because it contributes some plant omega-3s and because it has plant sterols added which help reduce the risk of heart disease. The disclaimer you need to know about with these margarines is that they work "when part of a diet low in saturated fat and cholesterol."

You can't just eat your 12 ounce marbled steak with fries and think that the margarine you had on your toast that morning made it all better. That's not how it works.

Anyway, I'm always tasting margarines so I can give people some other margarine brand suggestions, in case your supermarket doesn't carry Take Control or in case it isn't on sale (the regular price is shocking). The other day while shopping at Trader Joe's I happened upon this new buttery spread from Australia which is in bad need of a new name - Australian Seachange Buttery Spread.

Bought it.

Just tried it on Swedish Pancakes (the best darn Swedish pancakes I've ever tasted but that's another blog).

How did it taste?
It tasted pretty good. Not quite as good as Take Control, but I think it would work well in my light bakery recipes and it would work well on waffles, toast and everything else we put margarine on.

What does it have going for it nutritionally?
No trans fats
- 1 tablespon contains 1.7 grams of plant sterol esters
- It's lower in fat (8 grams of fat per tablespoon) compared to butter with 12 grams
- It contains 2 grams of saturated fat per tablespoon compared to buter with around 8 grams
- It is high in monounsaturated fat (4 grams per tablespoon)
- Canola oil is the first ingredient (which is where the monounsaturated fat is coming from) which means there is also some omega-3s in the mix.
- It is lower in sodium than many margarine (45 mg per tablespoon)
- Vitamin A, D, and E are added so each tablespoon contains:
10% daily value for A
15% daily value for D
10% daily value for E

~~Elaine

Related Topics: Rating the Cooking Fats, What are sterols and stanols?

Back to School Taste Test Tuesday

"Can we try these mom?...they're baked!" asked my 13 year old daughter holding a bright orange bag of Ruffles Baked Cheddar & Sour Cream Potato Crisps. We never have more than a bag of chips in my pantry and they're usually reduced fat tortilla chips for batches of impromptu nachos. I have nothing against a good chip fix every now and then, they're just not staples in our house.

I've had pretty good luck with the reduced fat chip types over the years but I've got to admit when it comes to the "baked" chip options, the word "baked" appears to be code for "boring." But not true with these new Cheddar & Sour Cream Potato Crisps. Everyone in my family liked them (including my husband). They definitely work regular cheddar & sour cream ruffles, just the texture is different. The baked chips seem thicker and stiffer to bite into. That textural difference didn't bother any of us though.

The first five ingredients are dehydrated potatoes, modified food starch, corn oil, sugar, and maltodextrin. And the nutrition information (per ounce about 10 crisps) =
120 calories
3 grams fat
.5 g saturated fat
0 g trans fat
0 mg cholesterol
220 mg sodium
22 g carbohydrate
2 grams fiber
2 grams protein

Happy chipping!

~Elaine

Related Topics: The Art of Power Snacking, Make Over Your Kitchen

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HRT Alternatives

This is how it went folks... In 2002, a major federal study concluded that hormone replacement therapy (HRT) raises the risk of breast cancer, strokes and heart attacks.

In 2004 my book, THE CHANGE OF LIFE DIET AND COOKBOOK was published. It was supposed to be "the HRT-Free Cookbook" because the whole point of the book was to help women find relief from their symptoms of menopause without resorting to HRT. Each chapter represented one of the top 7 symptoms of menopause with information on how to eat yourself around them.

Now, in 2006, The Royal College of Obstetricians and Gynaecologists (RCOG) issued an opinion paper on herbal alternatives to HRT and concluded that not only are they less effective than regular treatment, but some may be harmful. But here's the good news (and news that thankfully goes along with everything I suggested in my book), according to the RCOG paper... "On the positive side, there are early data that some of the better researched preparations, such as soy and red clover, may well have some benefits not only on symptom relief but also on skeleton and cardiovascular system."

The report included a summary of the alternatives found to have insufficient science to support their claims of relieving menopausal symptoms or of being able to equal the benefits of conventional therapies, particularly for herbals such as St John's Wort, dong quai, gingko biloba, ginseng, liquorice and valerian root. Some of these herbals were also associated with adverse effects.

The report states that interactions with medications such as warfarin and anti-depressants can cause potentially fatal results. They go on to advise that some herbal preparations contain estrogenic compounds which may be of concern for women with hormone dependent disease such as breast cancer. The herb black cohosh has been linked to liver toxicity.

Bottom line is if you are considering herbs or herb supplements, discuss it with your nurse practitioner, physicians assistant or doctor...just in case it isn't advisable for you based on other medications or potential side effects. If eating a couple of soy foods a day seems to be helping your hot flashes or other symptoms, then congratulations, you might be onto something! Let you doctor or nurse practitioner know though just in case and just so they are more aware of how many of their patients have been enjoying some relief.

~~Elaine

Related Topics: Menopause Myths, Menopause Symptoms Set By Birthday

Technorati Tags: menopause, HRT, alternativetherapy, herbalsupplements, herbals

The Wonder Bar

HEALTH BY CHOCOLATE Bars By Ecco Bella

Every now and then something happens and I can't help but think, I LOVE MY JOB! That's exactly what I thought when a small box of sample chocolate bars arrived on my doorstep courtesy of Ecco Bella. If you've been following any of my articles or blogs for a while then you know that chocolate and me go way back. I don't let a day go by without a little bite of chocolate. I blame my Dutch heritage. I blame my intuition that chocolate has health benefits. I blame my "super tasting" taste buds. However I try to rationalize it, the truth is, chocolate is about the only food on the planet that I actually crave on an almost daily basis.

So, imagine how exciting it was to receive three sample bars from the Ecco Bella Company. These folks have created a high cocoa chocolate bar and added "health promoting" ingredients to help accomplish certain health goals.

Bar #1 THE WOMEN'S WONDER BAR (For revenge on PMS and menopause the company says) 55% cocoa with rose oil, herbs, and a little soy

List of ingredients: cocoa liquor, raw can sugar, cocoa butter, dehydrated cane juice, chaste tree berry, flaxseed, whole soy powder, vanilla
Other ingredients: rose oil, fructooligosaccharides (the fibrous part of sugar cane), and cranberry seed oil

2 squares (1/3 bar) = a serving which contains
90 calories, 6 grams fat, 4 grams saturated fat, 9 g carbohydrate, 6 g sugars, 2 grams fiber, 1 grams protein

Flaxseed:
The label says that each serving contains .5 grams of flaxseed (which sounds to me like the equivalent of around 1/4 teaspoon of flaxseed since 1 teaspoon is about 2 grams.

Chaste tree berry:
The company says chaste tree berry was shown to balance hormones and relieve and reduce PMS & menopause symptoms. Each serving contains 40 mg of chaste tree berry. I've personally not looked into the research on chaste tree berry nor do I know if this amount is enough for an effect.

Whole soy powder:
This is the 7th ingredient added (after the flaxseed) so I question whether this amount of soy will amount to anything. You can often tell how much soy is added by the amount of protein (since in many studies it's the soy protein that is thought to have a positive effect). In this bar each serving contains 1 gram of protein.

Cranberry Seed Oil:
This is an added ingredient and the company states that it contains a blend of omega-3s, 6s, and 9s, to relieve inflammation, which they say is a major factor in PMS cramping and headaches. While I totally agree that omega-3s are thought to have an anti-inflammatory effect in the body, I would suggest getting the ideal amount with a tablespoon of ground flaxseed a day, using canola oil (rich in plant omega-3s) in cooking and baking when possible, and enjoying a few servings of fish each week.


Bar #2 THE INSTANT BLISS BEAUTY BAR (With antioxidants for beautiful skin, the company says) 55% cocoa with blueberry extract

List of ingredients: cocoa liquor, raw can sugar, cocoa butter, dehydrated cane juice, blueberry extract, vanilla, fructooligosaccharides (the fibrous part of sugar cane), cranberry seed oil, mixed carotenoids

3 squares (1/2 bar) = a serving which contains
134 calories, 8.5 grams fat, 5 grams saturated fat, 14 g carbohydrate, 11 g sugars, 3.2 grams fiber

The antioxidant content:
Lycopene = 195 mcg
lutein = 375 mcg
beta carotene = 1.1 mg
astaxanthin (antioxidant) = 65 mcg
.035 grams omega-3s (35 milligrams)

(Just to help you compare...one carrot contains roughly 6.5 mg beta-carotene)

Bar #3 THE BEAUTIFUL BONES BAR (With calcium, vitamin D and K)
58% cocoa with mineralized seaweed, fructooligosaccharides, orange oil, vitamin K, vitamin D2, vitamin D3

2 squares (1/3 bar) = a serving which contains
90 calories, 7 grams fat, 4 grams saturated fat, 8 grams carbohydrate, 6 grams sugar, 2 grams fiber

The vitamin/mineral content:
Calcium = 446 mg (45% Daily value)
Vitamin D2 = 150 IU
Vitamin D3 = 150 IU
Vitamin K = 22 mcg


Tasting Is Believing!
I loved all three bars but I liked the taste of the Bone Boosting bar the best (something about the orange flavor worked very well for me with the dark chocolate). And I liked the flavor of the Beauty bar next (slight taste of blueberries).

They are pretty pricey (over 3 bucks a bar I do believe!) But I guess if you do the math and calculate the daily cost (If you have 2 squares a day or 1/3 of the bar...it's a little over a dollar a day) it isn't quite as painful. And, we do think nothing of shelling out 3 dollars for our Starbucks drinks, right?

Anyway, something to think about if you are a chocoholic worried about menopause or PMS, your skin health or boosting your bones.

~~Elaine

Related Topics: Chocolate Recipes to Die(t) For, Managing Menopause Symptoms Through Diet

Technorati Tags: chocolate, chocoholic, wonderbar, womenshealth, menopause, healthybones, soy

American Idol Tour Show

Okay, so going to the American Idol tour show has nothing to do with healthy eating or cooking...or does it?

Last night, the Magee family did something it doesn't normally do... we went to a concert! But not just any concert, the American Idol tour concert! That's right, somewhere between the 13 or 15th singer being eliminated, we all got hooked last season. I'm not sure if it was Lisa's young talent or Chris' rocker voice, Taylor always making us laugh, Katherine's songbird voice, or Ace's everything, but we watched and we voted and when it came time to buy tickets, we did that too.

Then we got hooked on the So You Think You Can Dance show (I was a dancer and both my girls dance competitively) and the American Idol show became a distant fond memory.

But last night, sitting there listening to the top 10 hit the stage one by one, brought it all back! A few quick notes on the show:

Mandisa had a way with the crowd and opened the show with a warm and wonderful stage presence and a strong voice to match. Her little talk about thanking God and telling the youngsters in the audience to be all that you can be, brought tears to my eyes.

Lisa sang two Elton John songs while she played the keyboards and she was amazing. It made me wonder whether she should have waited a year or two before going on the show because she stood out as having BIG talent.

Ace was a crowd pleaser and sang a wonderful rock song, Harder to Breathe, that I now want a copy of (originally by Maroon 5.) Am I embarrassed to say that I screamed loud and proud when he hit the stage?... Heck no!

Rocker Chris opened the second half of the show and he was a definite crowd favorite. Makes you wonder why he didn't make it to the top two. Everyone I went with (my family and my sister's family) thought his duet with Elliot was our absolute favorite number of the show. This was a Nickleback song called Savin' Me. Want a copy of this one too!

Katherine took to the stage and sang her heart out. We knew she would probably sing Somewhere Over The Rainbow and boy did she-again the tears came! (Okay, so I'm an old softie!)

Taylor made an entrance with 6 bodyguards guiding him down the side of the arena through the floor seats and up onto the stage. He sang his top season songs. He dedicated his song, Do I Make You Proud to the American troops in the Middle East. They flashed pictures from his tenure on the show on the screen while he sang it.

One of the encore songs was We Are The Champions originally by Queen, sung by the top 10 singers.

The part of the night that relates to healthy eating is that because the show started at 7 pm and we had to hit the road at 4:45 to get there, I packed 4 power bars to tide all of us over if need be. I was halfway thinking we could find something to eat there but the lines were prohibitive and the food choices were hot dogs, hamburgers, nachos, french fries popcorn, and ice cream bars. And did I mention that the sponsor of the show was Poptarts, so there were empty poptart wrappers all over the place!

Needless to say...come prepared to evenings like this with a bottle of water and some snacks that will sustain you until you can get to some real food. Some power bars can do the trick (pick the ones with some fiber, protein and less sugar), but some trail mix would have worked too.

A fun time was had by all.

~~Elaine

Related Topics: Healthy Eating in an Imperfect World, American Idol Runner-Up Admits Bulimia

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