Choose #GreekYogurt! Why? For one- it’s easier to digest because of its lower lactose content. It’s also about 2 to 3x higher in #protein than conventional yogurt. I like mine with a little fat, because it has better mouthfeel and because it keeps me #satiated longer. NEVER choose flavored yogurts- in the end it’s just more sugar. So.. add your own! My favorite is @fage! #bushwicknutriton #bushwick #yummybreakfast #easymeals #fage

Sneaky Sugars: 5 "healthy" foods to look out for

Approximately 80% of our food supply has some form of hidden or added sugar! With that statistic, it’s no surprise that even healthy foods (or what we think of as healthy foods) have hidden sugars.

The American Heart Association recommends no more than 6 to 9 teaspoons for women and men, respectively, a day. The average adult is having 3 to 4 times more sugar on a daily basis! 

The World Health Association takes it a step further and recommends that no more than 5% of your calorie intake should be from added sugars. Therefore, a person consuming 1500 calories a day would be entitled to 4.7 teaspoons or sugar packets of added sugars per day whereas a person with a 2400 calorie diet could consume about 7.5 teaspoons of added sugars per day. Regardless, our intake is definitely more than the recommendations. 

Keep your eyes open for the following “healthy” foods:

1. Whole grain cereals or granolas. If you are not careful, ¾ cup can be up to 16 grams of sugar (about 4 teaspoons).

• BN Tip: Don’t choose cereals that are described as crunchy, crispy or with clusters. I prefer muesli over granola, since it’s not coated with sugar. Try Bushwick Nutrition’s version of a healthy granola. 

2. Flavored yogurt. Yogurt naturally has sugar called lactose, but it’s the added sugars that come with the “fruit” or “vanilla” yogurts that are the killer.

• BN Tip: Check the ingredient list for added sugars such as high fructose corn syrup. Even children’s yogurts like GoGurt have up to 3 different types of added sugars! Choose Greek yogurt since it has double the amount of protein and add whole fruit yourself.
  

3. Tomato sauce. In order to counter act the acidity of the tomato products, tomato sauce has become one of the condiments with the highest amount of sugar. One tablespoon has about 1 teaspoon of sugar.

• BN Tip: Read the ingredients, monitor your portions, or even better, make your own! 

4. Peanut butter (or any nut or seed butter). Brands are still adding sugar and/or oil to make the nut butters smoother, but definitely not healthier.

• BN Tip: Peanut butter should only have peanut and salt. Keep it simple. 

5. Breads. You’ll be surprised to know that even “whole wheat or high fiber” breads have added sugars, usually in the top five ingredients. A slice has around 1 teaspoon of sugar. Sugars are added to increase shelf life.

• BN Tip: Check labels before buying, purchase local or consider baking your own. 

Start breaking the sugar habit. Stop eating “healthy foods” that have way too much hidden sugars.

Written by Alanna Cabrero, MS, RD, CDN. Originally posted on NYHRC Social Media. 

Edited by Debi Zvi, RD, CDN 

Synergistic Foods

If you haven’t already heard, supplements are helpful when you are trying to fix a deficiency, but getting nutrients from whole foods is almost always the better way to go. Research suggests that certain combinations of foods interact in a way that improves bioavailability (the extent to which a nutrient can be used by the body). Knowing how to pair synergistic foods will help you reap greater nutritional benefits. Here are 9 of my favorite pairings that deliver a powerhouse of nutrients:

1. Brown Rice & Beans.I’m from Mexico, so loving rice and beans is in my blood. Both are great sources of fiber (therefore stable energy), vitamin Bs, iron and calcium. Eaten together, they are an awesome source of veggie protein. Since rice is missing the amino acid lysine and beans are missing methionine, they complement each other perfectly. How to cook: I usually cook brown rice with black beans, red onion, chile serrano and tomato. If you feel adventurous, make stuffed bell peppers (as pictured) by adding the mix to hollowed out bell peppers and baking for approximately one hour at 350F. As a finishing touch, serve with avocado and lime.
2. Dark Greens with a Citrus Twist.Greens, like spinach, kale and arugula (my favorite) are loaded with vitamins and minerals, such as vitamins A and C and iron. In order to better absorb iron from vegetarian sources, eat greens with vitamin C. This improves iron absorption in the intestines. I usually add a dash of citrus, either from lemon, lime or tangerine. Some other great sources of vitamin C are strawberries and beets.
   
3. Mixed Berries with Greek Yogurt.Berries have one of the highest antioxidant levels of any fruit. When multiple varieties are mixed together (i.e. blueberries, strawberries, raspberries, blackberries and cranberries), they’ve also shown increased cardiovascular protection. Mixed berries contain powerful phytochemicals: nutrients such as vitamin C, zinc, potassium and magnesium. These nutrients are high in fiber and low in sugar. When combined with low-fat Greek yogurt, they provide a great balance of protein, fat and carbs.
4. Meat Cooked with Herbs.I love to grill. That said, you have to take certain precautions, especially when it comes to meat. When cooking meats (my go-to is free-range chicken), I always add herbs and spices. This is important, because when meat is cooked over high heat it creates a toxic compound called malondialdehyde, which has been linked to cancer, heart disease and other chronic conditions. By rubbing antioxidant-rich herbs on the meat, such as Herbes de Provence (usually a mix of rosemary, basil, thyme, marjoram, sage and fennel), you can reduce up to 70% of this nasty compound!
5. Papaya and Pineapple Smoothie (especially after a high-protein meal).Papaya and pineapple are rich in the enzymes papain and bromelain, respectively, which aid in protein digestion. They also have anti-inflammatory benefits and support the immune system. For better taste, mix a little coconut water in with one part papaya and two parts pineapple.
6. Tomato Salad with Extra Virgin Olive Oil (EVOO).The healthy fat found in olive oil helps absorb the fat-soluble antioxidants and vitamins found in tomatoes (such as lycopene, carotenoids, and vitamin E). These help to improve the skin, eyes and heart. At least 4 grams (~1 tsp) of absorption-boosting monounsaturated fats will do the trick! If you want to change it up, add a little avocado or crushed pistachios for increased absorption. 
7. Green Tea & Lemon.It’s no secret that green tea is jam-packed with antioxidants, namely epigallocatechin gallate (EGCG). Studies suggest that green tea can treat everything from cancers to weight loss (though still inconclusive). When you combine it with a little citrus, you can absorb up to 13 times more of the antioxidants than with green tea alone. I would say it’s a worthwhile twist.
8. Almond Butter on Whole-Wheat Bread.The amino acid missing in whole-wheat bread (lysine) is abundant in almond butter. Spreading a light coat of almond butter on whole-wheat bread is the perfect match (and a perfect snack)! Add a little honey to satisfy your sweet tooth. 
9. Turmeric & Black Pepper. Turmeric, the gold/orange spice typically used in Indian cuisine, purportedly protects against the development of diabetes, reduces the risk of certain cancers (including breast and leukemia), possesses anti-inflammatory properties and even aids with weight loss! To improve absorption of the dominant compound in turmeric, combine it with black pepper. So next time you eat curry, be sure to add a sprinkle of black pepper.

What’s your favorite food combo?

Written by Alanna Cabrero, MS, RD 

Originally posted on NYHRC Tumblr

Picture by Diana House. Available on Flickr.

Edited by TCabrarr.

Food synergy: an operational concept for understanding nutrition. American Journal of Clinical Nutrition.

Food Synergy: 13 Anti-Aging Power Pairs. More.

Food Synergy: 8 Healthy Food Pairings That Are Even Better Together. Huffpost Healthy Living.

My Big Thin Greek Yogurt

With fourteen Pinkberry locations in Manhattan alone and the opening of a Chobani yogurt bar in July 2012, it’s pretty obvious that New Yorkers are crazy about Greek yogurt!

The name “Greek yogurt” currently references how the yogurt is made rather than the country where it originated. Greek yogurt is made by straining out the whey (watery liquid part) of the yogurt. This process creates a thicker, creamier yogurt, reduces the liquid content, and increases the nutritional density.  

Nutritionally, Greek yogurt rocks! Compared to traditional unsweetened yogurt, Greek yogurt has:

• Almost triple the protein content (15-20 grams per 6 oz serving), leaving you feeling fuller longer
• Half the sugar, about 5-8 grams per serving
• Up to 95% of the lactose (sugar in milk) removed, making it a better option for the lactose intolerant
• Healthy bacteria! Live bacteria have been shown to help the immune system and promote regular digestion. Make sure to look for the National Yogurt Association seal of approval. “Live & Active Cultures“ 
• Proven to keep age-related weight gain at bay, according to a study published in the New England Journal of Medicine focusing on one serving of low-fat, plain yogurt per day 

To Consider:

• Greek yogurt naturally has more fat content so beware of the saturated fat content, which can raise the “bad” cholesterol (LDL). When going Greek, stick to nonfat or low fat.
• Greek yogurt has less calcium than regular yogurt as some calcium is lost in the liquid whey. However, one serving still has 200mg or 20% of your daily recommendation.
• Compared to natural yogurts, the flavor can be tart. Add fruit or spices, such as cinnamon to naturally sweeten.
• Environmental experts are concerned that acid whey, a byproduct of the Greek yogurt straining process, may become harmful to aquatic life if improperly handled. Currently, acid whey is used mostly as fertilizer or as a protein supplement for animal feed, but as the popularity of Greek yogurt increases – Greek yogurt comprises 35% of all yogurts on the market – the issue of proper byproduct handling will become crucial.

Note: acid whey differs from sweet whey, which is a byproduct of making cheese.

Healthy Ways of Going Greek

• Opt for nonfat, unflavored Greek yogurt and DIY toppings toavoid added sugars and calories. Use fresh or frozen fruit and for extra flavor add vanilla, lemon or 1 tsp of natural sweetener such as honey, agave nectar, or molasses.
• A recent study showed that breakfast is the meal lowest in protein content. What better way to start your day than with protein-rich Greek yogurt for breakfast? Add healthy fat such as nuts (almonds, walnuts), seeds (flax, chia, sunflower) or homemade granola and you have a complete, balanced meal.
• Greek yogurt is very versatile. Use plain Greek yogurt as a cooking substitute for sour cream, mayonnaise, cream cheese, sauces, dressings or toppings. Tzatziki is one of my favorite sauces. All you need is yogurt, cucumber, garlic, lemon, parsley and mint. 

Brands I like

Unsweetened

• Chobani 0% Nonfat Plain
• Dannon Oikos Fat Free
• Fage Total 0% Plain
• Stonyfield 0% Organic Plain
• Yoplait Greek Plain
• 365 Nonfat Plain

Sweetened

• Fage Total 0% Strawberry Goji, Raspberry or Strawberry
• Stonyfield Oikos Organic with Superfruits or Vanilla
• Trader Joe’s Greek Style Nonfat Pomegranate
• Wallaby Organic Lowfat with cherries
• Wallaby Organic Nonfat with Mixed Berries

Written by Alanna Cabrero, MS, RD. Originally posted on NYHRC Tumblr

Edited and photographed by TCabrarr 

References:

Here’s the Scoop on Greek Yogurt. Environmental Nutrition. June 2013.

Not All Yogurts Are Created Equal. Environmental Nutrition. June 2011.

Whey-ing Greek yogurts environmental impact. Eatocracy. June 2013. 

Giles-Smith, K.  Milk Proteins: Packing a Powerful Nutritional Punch. Today’s Dietitian. 

 Greek Yogurt vs. Regular Yogurt. US News. September 2011.