300 Shades of Green: Asparagus

I’m not going to lie; it took me a while to like asparagus. That said, it’s really good for you! It’s also incredibly versatile and can be used in lots of exciting ways. 

Asparagus is in season between April and June, so the perfect time to try it out is now! There are 300 varieties of asparagus, 20 of which are edible. The most common is green, with white and purple asparagus competing for second place. White asparagus is delicate in flavor and texture. It is grown underground, inhibiting the development of chlorophyll (green pigment) and is the most expensive. Purple asparagus is smaller and has a fruitier flavor. Its lush purple color is due to a phytonutrient called anthocyanin. 
 
Asparagus is a great source of vitamins A, B, C and K as well as folic acid, iron, potassium, and copper. It is also a good source of fiber and protein with 4-5 grams per cup! Asparagus is:   

• Cancer-fighting and immune boosting. Both Vitamin A and folic acid are associated with reducing the risk of certain cancers. Vitamin C and glutathione (GSH), both antioxidants, are also associated with decreasing the risk of cancer. Asparagus is a great source of iron that helps strengthen the blood and prevent anemia.
• Waist-minded. Each spear is only 4 calories or less.
• Heart-healthy. Potassium helps to control blood pressure and folic acid reduces blood homocysteine levels, which are associated with reducing the risk of heart disease. It is also naturally low in fat and sodium.
• Anti-inflammatory. Saponins are another kind of phytonutrient found in asparagus that have repeatedly been shown to have anti-inflammatory properties. Their intake has been associated with improved blood pressure, blood sugar regulation, and blood fat levels.
• Bowel-friendly. Apart from being a good source of fiber (1 cup of asparagus = 3 grams of fiber), asparagus provides special digestive support by way of prebiotics called inulins that serve as the perfect food for probiotics.
• Detox-a-licious! It is a mild diuretic and is therefore believed to rid the body of excess water and combat cystitis (urinary bladder inflammation).

How to buy?

Choose firm but tender stalks of asparagus with good color (green or purplish) and closed tips. Stalks should be rounded, and neither fat nor twisted.  

How to store?

Asparagus has a high “respiration rate,” which means that it’s highly perishable. You can offset this by storing it in the refrigerator with the ends wrapped in a damp paper or cloth towel. Use asparagus within a day or two after purchasing for best flavor and texture.

How to prepare/cook/serve?

Prepare: Thin asparagus does not require peeling, but you do need to remove the thicker skin at the bottom portion of the stem. To remove any sand/soil residues, wash asparagus under cold water. Always cook asparagus whole without first cutting.

Cook: You can boil, steam, stir-fry, or roast! Boil or steam until just tender (3-6 minutes depending on thickness). You can roast with olive oil for ~25 minutes Try this recipe, yum.

Serve: More ideas for this versatile veggie below: 

• Blend into a soup
• Roast on the grill with a sprinkle of olive oil and spices
• Add to salad (cold)
• Toss into freshly cooked pasta with olive oil and spices such as thyme, tarragon and rosemary
• Chop into an omelet
• Use in sandwiches or wraps
• Sauté with garlic and mushrooms
• Fancy-it up with recipes from British Asparagus

Alas, asparagus is not perfect. Asparagus is known for its distinct smell. At least 21 different substances have been proposed as the odor-producing substances from asparagus, but despite the mysteries of the urine odor, no research studies have suggested a link between asparagus consumption, odor, and health risk.

Purine-alert: if you have kidney problems or suffer from gout, limit or avoid asparagus consumption. Asparagus has a high purine content, which is then broken down to uric acid. Excess accumulation of uric acid can exacerbate these conditions.  

Originally posted on NYHRC Tumblr

Photo by Benson Kua on Flickr

References:

National Asparagus Month

World’s Healthiest Foods

Edited by TCabrarr

During Women’s Health Week, starting on Mother’s Day, celebrate yourself, your mom, your sister, your aunt, your friends, colleagues, and loved ones by reminding them about the five step checklist for better health.

National Women’s Health Week is coordinated by the U.S. Department of Health and Human Services with the purpose of promoting and empowering women to make their health a priority. Women often act as caregivers for their families, putting their personal needs and well-being on the backburner. Whether the checklist helps to remind you about your yearly mammogram or encourages you to eat an extra serving of vegetables, take this week to reevaluate and go through the five steps to lower your disease risk and improve your overall health.

Step 1: Visit your health care professional. Depending on your age and family history, you may need to receive yearly checkups or go for preventative screenings. Check out this interactive screening chart, which goes through bone, breast, diabetes, heart and reproductive health, specific to age. 

Step 2: Get moving. 150 minutes of moderate-intensity aerobic exercise and physical activity per week such as walking, bicycling, ballroom dancing and moderate housework provide tremendous health benefits. Short activities can also add up. Walk 10-minutes during lunch hour or take the stairs instead of the elevator and make every step count! 

Step 3: Eat healthy and balance your diet. A recent study found that over time, a mere 100-calorie reduction per day may help maintain a healthier body. Therefore, small changes can make all the difference. Some ideas on how to eat healthier:

o   Eat more vegetables. Most women should have about 2.5 servings of vegetables a day, where 1 serving= 1 cup raw, cooked or frozen, 1 cup vegetable juice or 2 cups raw leafy greens.

o   Don’t drink your calories. The Nurses’ Health Study found that, on average, women who reduced their intake of sugar-sweetened beverages (coffee, tea, energy drinks, soda, juice) cut their daily caloric intake by 319 calories!

Step 4: Pay attention to mental health. We often forget how day-to-day activities affect our health, such as lack of sleep or the stress we encounter every day. Here you will find information about mental health issues and links to the best resources.

Step 5: Practice healthy behaviors. Avoid harmful behaviors such as smoking, binge drinking, not wearing a seat belt, bicycling without a helmet, and texting while driving (or walking!). 

What step will you start with during women’s health week?

Originally posted on NYHRC Tumblr

References:

Office of Women’s Health. U.S. Department of Health and Human Services.
Environmental Nutrition Archives. Environmental Nutrition.  

Edited by T Cabrarr 

Is Gluten-Free Living Necessary for Everyone?

Celiac disease is no joke. About 1% of the population has celiac disease and some experts believe that up to 10% of people have gluten sensitivity. Celiac disease is an autoimmune disease in which one cannot digest gluten, a waxy protein, found in wheat, barley, rye and possibly oats. An easy acronym to remember is: “W-BRO.”

While celiac disease can’t be cured, its symptoms can be controlled through a gluten-free diet. If one does not completely avoid gluten, the autoimmune response damages the small intestine, which slowly loses the ability to absorb the nutrients in food and can cause long-term malnutrition and other complications. Some symptoms include stomach discomfort or pain, bloating, pale, foul-smelling stools, unintentional weight loss and fatigue.

If you don’t have celiac disease, wheat is not inherently bad for you. However many people have adopted a gluten-free diet, swearing it helps with weight loss. Many products made with wheat can be low in nutrition or just plain bad for you. Eliminating them from your diet may indeed result in weight loss. But rather than restricting your diet so severely, make healthier choices. Opt for whole grains and limit your cookie and pastry intake. 

Whole grains have been a staple of the human diet since early civilizations. Asia and India are known for their rice, United States for its corn and South America for its quinoa. Whole grains are an excellent source of nutrition, as they contain essential enzymes, dietary fiber, iron, vitamin E and B-complex vitamins. In addition, their high fiber content helps slow down digestion and consequently provides long-lasting energy. 

Below are a few gluten-free grains that taste great, are incredibly versatile and have a high nutrient content:

• Quinoa
• Rice (wild or brown)
• Amaranth
• Arrowroot
• Teff
• Millet
• Buckwheat (aka Kasha) 

Do you think you may be sensitive to gluten? An elimination diet can help you identify specific food sensitivities that trigger digestive discomfort. Eliminate wheat for two to three weeks and note whether your symptoms resolve. Gradually reintroduce wheat back into your diet, preferably under the supervision of a health care provider who can help monitor your symptoms. 

What should you do when eating out?

• Plan ahead and look up the menu beforehand to review your options.
• New York restaurants are catering more and more to gluten-free diners, so feel free to ask your server about gluten-free menu items.
• Ask for dressings and sauces on the side, or skip them completely. Vinaigrette is usually a safe gluten-free option.
• Stay away from breaded appetizers and entrées as well as fried foods which may have been fried with gluten.
• Remember, wheat free does NOT mean gluten free! 

During celiac awareness month, learn more about celiac disease and the gluten-free diet from reliable sources:

Celiac Disease Foundation 
Gluten Intolerance Group of North America - contains guides to restaurants serving gluten free foods, gluten free brands
Gluten Free Mall - an online source for gluten free foods
Gluten Free Living - a magazine dedicated to living a gluten-free life
Gluten Free Drugs - a list of medications that contain gluten
Celiac Sprue Association  

Originally posted on NYHRC Tumblr

Written by Alanna Cabrero, MS, RD

Photo courtesy of Andrea Nguyen on Flickr

Edited by TCabrarr

Nutrition: 10 Tips for Better Health: Spring into Wellness

Photo by Ezra Wolfe I recently found this little booklet called Wellness Made Easy: 365 Tips for Better Health (one tip for each day of the year!). And even though I will not list all of them, I…

The Weight of Sleep

We may live in the city that never sleeps but the truth is we all need a good night’s sleep! 

According to the National Sleep Foundation, adults should get between seven to nine hours of sleep each night; yet the average American gets about 6.5 hours or less during the work week.

Not getting enough sleep, even short term sleep deprivation, can lead to mental stress, attention deficit, fatigue, and irritability. Sleep also plays a role in the risk of metabolic disorders such as insulin resistance and diabetes as well as hypertension, depression, and sleep-related disorders such as obstructive sleep apnea (OSA) and insomnia. 

Most recently, studies have indicated that both insufficient sleep (less than six hours) and excessive sleep (more than 10 hours) are associated with weight gain and higher body mass index (BMI). Shorter sleep duration was specifically linked to increased fat mass in both children and adults. Furthermore, excess weight gain increases the risk of medical conditions that may interfere with sleep such as reflux, osteoarthritis and OSA. 

Sleep deprivation has shown to interfere with hunger and satiety hormones - leptin and ghrelin - crucial to regulating appetite, therefore leading to overconsumption of carbohydrate and high-calorie foods and consequently weight gain. A large majority of studies have shown increased consumption of at least 250 calories with limited sleep, and some up to 500 calories.   

Interestingly enough, short sleepers (less than six hours) not only consumed more calories, but had the least variation in what they ate, an important factor for a balanced diet. 

Dietary Tips for Better Zzzz Time: 

Highlight Complex-Carbohydrates

Carb-rich foods help L-tryptophan function better in the body. Foods such as whole grain bread, pasta, whole grains (brown rice, quinoa, amaranth, millet, etc.), and sweet potatoes aid a good night’s sleep. 

Go Herbal

Chamomile tea especially is said to create a “hypnotic-effect” in sleep-deprived rats. Yet, many herbal teas (caffeine free) can help settle the stomach and induce relaxation.  

Emphasize L-Tryptophan

Think turkey! The amino acid tryptophan is the precursor to the hormone serotonin, which is said to produce relaxation and stable sleep. Other tryptophan-rich foods are chicken, soybeans, tuna, shrimp, salmon, milk, cheese, cow’s yogurt, beans and cashews. 

Be Melatonin-Smart

Melatonin is a hormone that helps regulate sleep and synchronize the circadian rhythm. It is a powerful antioxidant that is naturally produced in the body and starts reaching its peak serum levels after nightfall, around 9 pm, and lasts up to 12 hours. Foods high in melatonin are tart cherries and/or tart cherry juice, tomatoes, olive oil, wine/grapes with skin, beer and walnuts.

• For supplements. General recommendations are: 0.5 - 3 mg 45 minutes before sleep. Always consult your doctor since side effects can arise including morning. These side effects may include grogginess, sleepiness and small changes in blood pressure.   

Factors That Disrupt Sleep:

• It takes about six to eight hours for the effects of caffeine to wear off. Try to avoid intake after 2pm. Note: caffeine is found in coffee, tea and energy drinks, but also in foods such as chocolate and guarana berries.
• Drinking too much water late at night can disrupt sleep by waking you up to use the bathroom. Drink most of your water during the day.  
• Large meals can cause indigestion; consuming especially heavy and/or spicy foods can lead to reflux. Eat a smaller dinner at least three hours before you go to sleep.
• Alcohol can affect the deep stages of sleep.
• Iron deficiency has been linked to restless leg syndrome. Check with your doctor if you have symptoms. 

Sample Zzzz Meals:

• Turkey and spinach sandwich on whole grain bread with a handful of grapes.
• Salmon with brown rice and a side of green salad with olive oil. Served with a glass of red wine.
• Natural yogurt sprinkled with tart cherries and walnuts. Served with chamomile tea. 

Written by Alanna Cabrero, MS. RD

Originally posted on NYHRC Tumblr

Resources:

The Link Between Sleep and Weight Gain. Today’s Dietitian.
SleepFoundation.org 
Foods that lead to a good night’s sleep. The Wellness Advisor. 
Integrative Strategies for Cancer Patients. World Scientific 2012 
Does Your Diet Influence How Well You Sleep? Time, Health & Family.

Photo courtesy of Relaxing Music

Edited by TCabrarr

Superfood: Mushrooms

Superfood: Mushrooms

All around New York City, we see mushrooms. On our pizza, in our grocery stores, even in some urban gardens. Mushrooms are often mistaken for vegetables when, in actuality, they belong to the fungi rather than the plant kingdom. They are the fleshy, spore-bearing fruiting body of a fungus. Sounds tasty, right? Before you shy away from this delicious superfood, read all the reasons why you should make a point to include mushrooms in your diet. 

1. Mushrooms boost immunity and fight cancer; they specifically suppress breast and prostate cancer cells. 

2. Mushrooms are nutritional powerhouses. They are a good source of B-vitamins (riboflavin, pantothenic acid, and niacin), iron, selenium, and potassium, which improves heart health. Some mushroom varieties are even sources of vitamin D - the only source you’ll find in the produce aisle! 

3. Mushrooms contain high amounts of beta-glucans, keeping your immune cells prepped against disease. 

4. Mushrooms are naturally low in calories, low in carbohydrates, low in sodium and cholesterol free. They also have high water content (80-90%) and are high in fiber, which makes them a great diet food. 

5. The best news about mushrooms, however, is that they contain high concentrations of a powerful micronutrient called ergothioneine, an antioxidant and anti-inflammatory. Ergothioneine contributes to immune support and is released from the mushroom cells upon cooking. 

6. Oh yeah, and did I mention mushrooms are delicious? They add a rich, earthy taste to every meal.  

Just a few of the 250 edible varieties of mushrooms: 

· White button mushrooms (of the Crimini mushroom family) contain more protein, potassium, copper selenium, and immune boosting benefits than their more exotic counterparts (I’m looking at you shiitake and maitake mushrooms). They represent 90% of the total mushrooms consumed in the United States!

· Maitake are best known for their cancer-fighting properties, specifically against leukemia, stomach, and bone cancers. In addition, the maitake mushroom has been used to lower blood pressure, lower blood lipids, and aid digestion by eliminating food stagnation. Raw maitake mushrooms are extremely rich in vitamin D – up to 940 international units (IU) per three-ounce serving!

· Morels contain protein, vitamin D (200 IU per three-ounce serving) and vitamin B that help the body maintain a healthy metabolism. They also have copper, selenium, and potassium.

· Oyster mushrooms are used to strengthen veins, relax tendons, and are rich in iron that helps build blood.

· Portabellas contain a wide variety of B complex vitamins. They’re also a great source of potassium – three ounces have more potassium than a banana! If barbecuing, expose the portabella to UV light. This will increase its vitamin D content up to 490 IU per three-ounce serving.

· Reishi mushrooms are particularly beneficial for individuals with asthma and other respiratory complaints. 

How to Choose and When
Look for dry mushrooms with smooth caps, firm grills, and a fresh aroma. While usually available year-round, mushrooms are at their peak in fall and winter. Lucky for us though, morels are one of spring’s best produce! 

Fresh? Dry? Canned?
To receive all the health benefits of mushrooms, fresh is definitely preferable to dried, while canned mushrooms usually have added sodium. 

How to Store
Store unwashed mushrooms in a paper bag in the main compartment of your refrigerator (avoid the crisper drawer, it adds too much moisture) or cover a tray with a paper towel. Do not soak in water as they are very absorbent and their flavor and texture are easily altered. They absorb odors and flavors like a sponge so avoid placing next to pungent foods. 

To Cook or Not to Cook?
Cooking releases Ergothioneine (the antioxidant mentioned above) and also removes agaritine, a compound that can be carcinogenic in extremely high doses. Not to mention most mushrooms are grown on manure. Need I say more? 

Below are some recipes to try out ranging from simple to advanced. Remember, mushrooms make great side dishes, can be added to pasta or omelets, and are also great additions to a salad! 

• Mushrooms On The Stove from The Kitchn  
• Mushroom Bourguignon from Smitten Kitchen 
• Cathy Erway’s Mushroom Soba and Miso-Braised Mustard Greens from Not Eating Out in NY 

Written by Alanna Cabrero, MS. RD

Originally posted on NYHRC Tumblr 

References:
Natural News. Mushrooms Cancer Food. 
American Cancer Society. Shiitake Mushroom.   
Agricultural Research Service. Researchers Study Benefits of White Button Mushrooms. 
Fresh Mushrooms. All About Vitamin D.

Edited by TCabrarr 

Photo courtesy of Edsel L 

The Connection Between Stress, Breathing, and Fat Burn

April is Stress Awareness month. Stress is defined as mental, emotional, or physical tension or strain that may factor in disease causation. And it is no secret that New Yorkers are stressed! Therefore, this month is dedicated to ensuring that our stress does not reach chronic levels, negatively impacting our quality of life and our health.

There are many ways to reduce stress.

• It can be as simple as setting aside time for yourself, whether taking a walk in the park, seeing a movie, or simply enjoying a quiet cup of tea. It is important to make time for yourself.
• Aerobic exercise is another excellent way to combat stress and lower levels of stress hormones in the body.
• Another simple way to reduce stress is to adapt and react differently to stressful situations. Take a moment, breathe deeply and focus. You will be rewarded with a sense of control and calm.

The notion that breathing deeply aids stress relief is not a new idea. But what if I told you that breathing deeply or “whole-lung breathing” would not only reduce your level of stress, but also increase your fat-burning experience?

Whole-lung breathing boosts circulation, promotes muscle function by circulating oxygen and other nutrients to the body, expels carbon dioxide, creates more energy, increases the rate of metabolism, engages our abdominals, and consequently, helps us burn more fat.

The Breakdown:

Shallow, rapid breaths trigger the sympathetic stress receptors or the “fight-or-flight response,” which means you only use the upper part of your lungs. This sympathetic activity increases your heart rate, constricts blood vessels, and increases blood pressure. As a result, digestion slows down, stress-fighting hormones are released, damaging free radicals are produced, insulin levels increase, and fat is not only stored but blocked from being utilized as fuel.

On the contrary, learning to breathe deeply, using your diaphragm, expanding your lungs, engaging your abdominals, improving your lymphatic system, and activating your relaxation response or the “rest-and-digest response” (parasympathetic nervous system), teaches your body to respond to exercise as a fat-burning experience rather than a fat storing emergency.

Generally, when the intensity of an exercise goes up, the body burns more carbohydrates and less fat. When you learn to breathe deeply, you will be telling your body that exercise is not an emergency and that it’s okay to burn “non-emergency fuel”, i.e. fat.

So, how do you practice whole lung breathing?

• Your Nose Knows Best. Breathe naturally through your nose rather than your mouth. Your nose has bone-shaped spirals (turbinates) that drive the air all the way to the lower lobes of your lungs. By nostril breathing, you filter the air you inhale, regulate your body temperature and help balance your blood’s levels of oxygen and carbon dioxide.
• Start Small. Go for a moderate walk or run and breathe only through your nose. At first, your breath may feel shallow and tense but over time it will feel deeper, more relaxed, and centered.
• 20 Step Goal. Count how many steps you can take for a full inhalation and exhalation. Start with 5 steps and work up to ~20 steps.
• Engage the Abdominals and Lower Rib Cage. Breathing into the abdominals in addition to the chest, rib cage, and collarbones, will decrease stress in your shoulders, neck, and lower back.

Written by Alanna Cabrero, MS, RD 

Originally posted on NYHRC Nutrition Tumblr

Resources:
Adapted from John Douillard’s book: The 3-Season Diet: Eat the Way Nature Intended: Lose Weight, Beat Food Cravings, and Get Fit.
M Pick. Deep breathing — the truly essential exercise. Women to Women.  

Edited by: TCabrarr 

Photo: Courtesy of Mae Chevrette 

Get Up & Walk

April 3rd was National Walking Day. The day is a call to action from the American Heart Association (AHA) to adopt a healthier lifestyle. Walking is an inexpensive and humble exercise that has proven to lower anxiety, improve mood, reduce the risk of dementia, increase heart health, and aid sleeping patterns. Walking also makes for an entertaining and environmentally conscious way to explore New York City. For many of us who appreciate all that New York has to offer, walking is the perfect way to engage in the unique neighborhoods, people-watching, and urban scenery. Not to mention, it’s an ideal way to walk off all the excellent varieties of Big Apple cuisine!

A recent campaign from the NYC Health Department encouraged New Yorkers to consider how far they would need to walk in order to burn off the calories from consuming just one sugary drink. The results showed that an average-sized person, about 160 pounds, would need to walk three miles at a leisurely pace to burn off a 20-ounce soda. Drinking a medium frozen vanilla coffee, would require an eight mile walk – that would be like walking from the Goethals Bridge to the Verrazano Bridge – the equivalent of a whopping 650 calories from just one drink!

For those of us living in New York City, a good rule of thumb to remember is: one mile = six long crosstown avenues or 20 streets.

This kind of nutrition and exercise visualization has proven useful in other instances. A recent study involving 800 participants showed that by converting what people ate into the amount of exercise they would need to do led to a decreased caloric intake of 200 calories a day per individual! 200 calories a day may not seem like much, but over the course of a year the results add up tremendously.

So, how much walking is recommended?

The AHA suggests at least 150 minutes per week of moderate exercise or 75 minutes per week of vigorous exercise. I like to remember it as at least 30 minutes a day of active movement five times a week. But if your schedule doesn’t allow for such structured workouts, you can nonetheless experience the benefits of exercise if you divvy up your walking time into 10 or 15-minute segments throughout the week. Smaller people tend to burn fewer calories while bigger people burn more. For instance, not taking into account any additional factors such as age, body composition and age, a person weighing about 150 pounds walking at 2.5 mph on a flat surface burns approximately 204 calories/hour.

New York is a walking city. Follow the below tips to increase your walking time and burn off those extra calories

- Remember to properly hydrate throughout the day, especially in warmer weather

- Wear comfortable shoes

- Take a quick walk on your lunch break

- Longer walks (more than an hour) require a carbohydrate-protein snack

- Take the subway, especially when you need to transfer or take the stairs. In addition, get off one or two stops earlier and walk more

- Even if you can’t find the time to walk off that whole slice of pizza, it is better to try to burn off some of it rather than none

- Make a resolution to see more of the city by foot

- Create your own walks on Map My Walk 

If you are interested in personal health and nutrition counseling, contact me here. 

Originally Posted on NYHRC Tumblr

References: Walking for Fitness. Walking Off the Big Apple.;Tread Lightly: Labels That Translate Calories into Walking Distance Could Induce People to Eat Less Scientific American.; Health Department Launches Campaign Showing How Drinking Just One Soda a Day Equals 50 Pounds of Sugar a Year. New York City Department of Health and Mental Hygiene 

Edited by TCabrarr

The Breakdown on Genetically Modified Organisms (GMO)

Whole Foods has received a lot of acclaim recently for announcing that it will be the first grocery store chain in the US to require labeling for Genetically Engineered (GE) foods. But don’t run out to your local Whole Foods quite yet. This change won’t take place until 2018. 

While Whole Foods has taken an important first step toward identifying genetically modified foods in its stores with clearly marked labels, this is not a new idea. The topic was first broached as early as the 1970s. A few decades later, a member of congress tried to pass legislation requiring GMO labeling. It stated that foods that were “materially changed” should be labeled because the public had “the right to know.” The bill did not pass due to overwhelming opposition from both government and industry, including the Food & Drug Administration. Proposition 37, an initiative that would require all genetically engineered  foods be labeled, met similar resistance in November 2012. 

Why exactly all the resistance? If you ask me, the reason for the lack of transparency in marketing GMO foods is pretty simple. As stated by Marion Nestle, PhD, MPH, if foods are labeled as genetically modified you may choose not to buy them, and that would have a huge negative impact on the food industry.

Another concern is the debate regarding the safety of ingesting GMOs. Genetically engineering ingredients are produced by inserting genes, generally from bacteria and viruses, into plants and animals in order to alter their genetic makeup. For instance, salmon has been engineered to grow larger and mature faster, cattle has been altered to exhibit resistance toward mad cow disease, and enzymes have been removed from tomatoes to avoid softening. 

Most studies have found that GMOs are safe and nutritionally equivalent to their non-GMO counterparts (not healthier!). However, a recent study conducted on 200 rats clearly demonstrated that higher intake levels of GMO corn (Roundup-resistant developed by Monsanto) induced severe hormone-dependent mammary, hepatic and kidney disturbances. Potential additional health risks linked to eating GM-containing foods include exposure to new allergens as well as the transfer of antibiotic-resistant genes to gut flora. Needless to say, more research remains to be done in this field. 

The lack of comprehensive labeling makes it incredibly difficult to be a smart consumer. Nonetheless, there are steps you can take to decrease your exposure to GMOs and play an active role in improving our food industry: 

• Demand the government allow labeling of GEs and GMOs
• Look for non-GMO labels
• Choose organic, especially when buying conventional corn, soybean, and canola. 90% of these products are genetically altered.
• Support smaller, local health markets instead of big industries. 

Whole Foods has taken an important step in the right direction concerning GMO and GE labeling, and hopefully others will follow. Because after all, we absolutely have the right to know what kind of food we are putting in our bodies.  

Written by Alanna Cabrero, MS, RD, CDN

References:

Assessment of the health impact of GM plant diets in long-term and multigenerational animal feeding trials: A literature review. Food and Chemical Toxicology.
Safe Food by Marion Nestle
What to Make of the Scary GMO Study? Food Safety News. 
Genetically Modified Organisms (GMOs): Transgenic Crops and Recombinant DNA Technology. Scitable by Nature. 
Health & Wellness. What’s the big deal about GMO foods? 

Edited by TCabrarr

Originally posted on NYHRC Tumblr

Meet the New Dietitian & Nutrition Program Director for NYHRC! In addition, learn a few nutrition tips on how to replenish your body after a long (long) race. 

Nutrition As A Second Source of Energy

I love being trained as a health coach. One of the main reasons is because I get to explore and place special attention to the “other foods” that feed us in our daily lives.

I am not talking about the food that comes on a plate, but rather the aspects or elements that feed our heart and our vitality for life. As a health coach, we call these elements Primary Foods. Primary foods can be anything from a loving family, an inspiring career, a kick-ass physical activity, a meaningful spiritual practice, or an honest, caring relationship.

When our primary foods are in balance and well provided for, our dependence and overwhelming decision-making on secondary foods (i.e. food on a plate) is lessened. Yet, the opposite is also true. When we are sad, lonely, hate our job, or our self-esteem is low, our primary foods are “out of whack” and secondary foods come to the rescue in the form of chocolate cakes, juicy hamburgers and tall exotic cocktails. Nonetheless, somewhere deep down we know that no amount of secondary food will ever satisfy us if the root of the problem is not addressed.

So, consider for a moment nutrition and diet as a second source of energy, and think of all the primary foods that feed you. What makes you happy and whole? Is there a primary food in your life that needs special attention?

Take the time to explore your primary foods. I promise. It will naturally improve your relationship with nutrition and diet. I guarantee it!  

If you are interested in a private counseling session, contact me here. 

Pictured: My Primary Food. Reference: Integrative Nutrition: Feed Your Hunger for Health & Happiness. 

Oats & The Heart

It is pretty common knowledge that heart disease is the number one killer in the United States. Yet unexplainably, even in the health field, heart disease is associated more with men. A scary statistic states that 1 in 2 women will die from heart disease compared to 1 in 25 women who will die from breast cancer. Rates are even higher in the African American community. Therefore, this message is especially written for all women and men living in the United States or any other higher income country.

In honor of February- The Heart Health Month- I am going over a few ways that you can make an extra special contribution to your heart health- with a special focus on oats!

TIP #1: Eat more soluble fiber. Soluble fiber has shown to reduce cholesterol, help keep blood sugar levels steadier, and keep your appetite under control. Sources: oatmeal, oat cereal, lentils, apples, oranges, pears, oat bran, strawberries, nuts, flaxseeds, beans, dried peas, blueberries, psyllium, cucumbers, celery, and carrots.

• Oats, oatmeal, and oat bran has a special type of fiber called beta-glucan, which for decades has proven beneficial to lower total cholesterol. Consuming ~3 grams of soluble fiber in 1 cup of cooked oatmeal has shown to lower cholesterol by 8-23%. This is so important! - since a 1% drop is equated to a 2% decrease in the risk of developing heart disease. Oats also have antioxidant properties called avenanthramides and selenium that have shown to reduce the risk of cardiovascular disease.

• Oats 101: All oats start as oat groats. Steel cut (Irish) oats are the least processed. Stone ground (Scottish) oats are exactly like steel cut except smaller. Steel cut take about 45 minutes to cook and Scottish oats about half. Old-fashioned rolled oats have been steamed and rolled prior to consumption and can be eaten out of the package or cooked for oatmeal in about 10 minutes. Quick-cooking oats are just cut into thinner flakes and cook faster. Instant oats are the most heavily processed and usually have added salt and sugar.

• So, which should you buy? Steel cut, stone-ground, and old-fashioned are all made from whole grains and they all pretty much have the same nutrition breakdown. Quick-cooking also has the same nutritional properties as the above, but the glycemic index is higher, which spikes your blood sugar at a faster rate. I would limit quick-cooking and avoid most instant oats.

• Buying Tip: Buy smaller quantities of oats at a time since this grain is slightly higher in fat content (~5 grams per cup) and therefore can go rancid more quickly.

TIP#2: Limit foods high in saturated fat. Dietary cholesterol has minimal effects on the amount of cholesterol in your blood, therefore focusing on saturated fat intake is highly effective. Sources: butter, cheese, full-fat dairy, fatty meats, fried foods, and peanuts (nuts with the highest amount of saturated fat!)

TIP#3: Limit your salt intake by avoiding canned foods, fast food, and cooking more at home. Recommendations are usually <2400 mg/ day, even though recommendations may be lower - down to 1500 mg per day- depending on your health history, weight, and other lifestyle behaviors.  

Other recommendations include: being in a healthy weight range (BMI ~18.5- 25), doing more exercise, not smoking!, eating more fruits, vegetables, and whole grains, and relaxing. Check out the detailed program entitled “28 Days to a Healthier Heart” by the CDC for more ideas. 

Another way to enjoy the benefits of oats is by baking. I have to admit the below recipe is healthier, but definitely not the healthiest. Use in moderation, enjoy, and share!

“Spicy” Oatmeal Coconut Cookies

Makes 24 cookies

• 1 ½ cups of old-fashioned rolled oats
• ½ cup of whole wheat flour  
• 4 oz of unsalted butter
• ½ cup of sugar
• ¼ cup of brown or turbinado sugar
• 1 large egg
• ¼ cup of raisins, golden or other
• ¼ cup of unsweetened coconut flakes (crushed)
• ¼ tsp of baking soda
• a pinch of sea salt
• ¼ tsp of cinnamon
• ¼ tsp of ground cloves
• a pinch of ground ginger
• ½ tsp of vanilla extract

Instructions:

1. Preheat over to 350 F.
2. Line tray with parchment paper.
3. Sift together dry ingredients (flour, baking soda, cinnamon, cloves, and salt); set aside.
4. In a large mixing bowl, using a handheld mixer, cream the butter and sugars, on medium speed, until light in color (3-5 minutes). Add the egg and vanilla and beat until light and fluffy (1-2 minutes).
5. Mix in the oats until just combined.
6. Add dry ingredients in thirds.
7. Sprinkle in the raisins and coconut until just combined.
8. Make cookies about the size of 1 heaping tsp leaving between 2" between the cookies for spreading. Lightly tap each cookie with the spoon. Irregular shapes are welcomed!
9. Bake the cookies for ~8-10 minutes. Finished cookie should be golden brown. Let cool before serving.

If you are interested in a private nutrition session (in person, over the phone, or via skype), contact me here.

Picture By TheCulinaryGeek on Flickr 

Recipe revised from The Back in the Day Bakery Cookbook. 

References: Oats. WHFoods. The top 10 causes of death. WHO.  Are Steel Cut Oats Healthier? Nutrition Diva.  CVD and other chronic conditions in women. AHRQ

Gut Flora: The Forgotten Body Organ

During the past few weeks, I have done a little self-experimenting and a lot of reading- mostly about ways to improve our gut. My conclusion? We need to repopulate the healthy bacteria in our gut. Yup. A large dose of healthy bacteria can do the body wonders!

What are probiotics and why are they so important?
Our large intestines are inhabited by trillions of beneficial bacteria or gut flora often referred to as probiotics, literally meaning “encouraging life.” When these are administered in adequate amounts they provide a benefit to the host (i.e. us!). Probiotics are introduced in our system after birth and are available both in the gut and in certain foods. These bacteria are primarily composed of Lactobacillus (L.) and bifidobacterium (B.). Probi’s are essential because they:

• aid digestion and absorption of key nutrients and vitamins
• treat severeal digestive problems including infectious diarrhea, irritable bowel syndrome (IBS), or inflammatory bowel disease (IBD) including Crohn’s and ulcerative colitis
• are “priming” or training our immune system for contact with harmful bacteria, and learning how to respond to bacteria without having to suffer an infection. It is important to note that approximately 25% of our immune cells and 60-70% of our immune response is located in the gut, therefore this healthy bacteria acts somewhat as a first defense
• lower our vulnerability to food borne illnesses and prevent spread of opportunistic or bad bacteria such as Enterobacteria, Staphylococcus and Clostridium
• strengthen our immune system and the bacteria already present in our gut, therefore preventing sickness
• aid with certain allergies or allergy symptoms such as atopic dermatitis

How much should you consume a day?
There is no set guideline for probiotic intake, however consuming a diet high in probiotics as well as prebiotics (more below) can provide amazing health benefits, as mentioned above. Recommendations can range anywhere from 1 Billion to 30 Billion CFU’s (Colony Forming Units) per day, depending on age and symptoms. CFU’s are the number of dormant bacteria cells. 

A gut flora- stimulating diet would include:

• Yogurt, brands such as Wallaby Organic, Good Belly, Horizon Organic, DanActive, Trader Joes, Stonyfield Farm, and Brown Cow have shown to have at least 5 Billion CFU’s per serving.
• Fermented foods:  yogurts, kimchi (Korean pickled vegetables), sauerkraut, kefir (fermented milk), some cottage cheese, aged cheese, and soy products like miso and tempeh
• A diet rich in prebiotics, which help probiotics grow. Sources include:  kefir, whole grains, barley, flax, oatmeal, onions, green vegetables (spinach, kale, collard greens), legumes, berries and bananas
• A high quality probiotic supplement. A few I like are: Good Belly probiotic powder, Jarrow Formula Ideal Bowel Support, Metagenics, Culturelle, and Nature’s Bounty. Unfortunately, if you are looking for better results, the content of protiotic i.e. CFUs is more important than how it is consumed (food or supplement). The supplement should be “clinically proven” and include: strain, CFUs, expiration date, suggested serving size, health benefits, proper storage conditions, and corporate contact information
• Homemade cultured foods using acidophilus and bifidobacterium as the starter bacteria or homemade fermented foods. See below for quick recipe!

Certain factors can influence the intestinal flora and increase the levels of harmful bacteria, among those are:

1. an unbalanced diet- diet high in sugar, fat and processed foods prevents them from growing and thriving
2. ***antibiotic therapy- kills both good and bad bacteria
3. stress
4. fatigue
5. aging
6. bacteria-contaminated food

BOTTOM LINE: Crowd out the bad bacteria by improving your healthy gut bacteria and consuming a diet high in pro and prebiotics. 

Pictured Cucumber Pickles Recipe from the book by Chernila A. “The Homemade Pantry: 101 Foods You Can Stop Buying & Start Making." 

NOTE:

• Especially if you are taking medication or other dietary supplements, talk to your doctor before taking protiotic supplements.
• Not all probiotics are created equal. Different strains of even the same species can be different and may not produce the same effects. 

If you would like more information on how to improve your health in a safe and efficient way, contact me now!

Pic from Chiot’s Run on Flickr

References:

Palmer S. Probiotics’ Potential: Research Suggests Beneficial Bacteria May Support Immune Health. Today’s Dietitian
The Intestine/Immune Connection. VitaBase.

All About Probiotics. Integrative Therapies Program. 

“You Are What You Eat, and You Eat What You Are” (Clean, II) 

Four days ago I started my version of the Clean cleanse. I kept my goals realistic and achievable, which I think is essential in making long-term lifestyle changes. 

During these past few days, I’ve kept thinking about a sentence in the book: “You Eat What You Are.” And it’s true! The same way that there is a negative cycle of eating, there is a positive cycle. When you feel puffy, constipated, tired, and unmotivated, you crave foods that will give you instant satisfaction, which are usually fast-food and loaded with sugar and fat. When you eat healthier, you have more energy, you wake up easier, sleep better, you poop!, and therefore crave healthier, “better for you” foods. It’s not a diet, it’s simply an instinct. You just have to take the leap of faith and start! 

Here is what I have learned from my simple changes: 

• Avoid additional sugars and refined grains. I cooked buckwheat and brown rice, and made some oatmeal cookies. I feel my appetite has subdued and I have more control over my sweet tooth. 
• Follow the 12-hour rule. Do not eat or drink (except water) for 12 hours: from 8pm to 8am. I can’t tell you how amazing this has felt! I am sleeping better and feel less bloated, and it forces me to eat earlier. 
• Drink a shake a day- either for breakfast or dinner. My digestion has improved significantly and I can check off at least 2 servings of fruit a day! 
• Drink more water, especially on workdays. I work in a hospital for three days a week and it can get pretty dry and stuffy. Drinking water has helped lessen my p.m. fatigue and improved my concentration, not to mention my dry eyes!!
• Limit alcohol beverages. Goal= 3/ week. I am not going to lie, this has been challenging. I now have to think.. “Do I really want a glass of wine with dinner?” BUT, on the plus side, I have taken advantage of the numerous herbal teas (see pic) that had accumulated in my cabinet!  This has also improved my digestion and my sleep pattern. 

What are your goals? 

Inspired by: Junger, A. Clean: The Revolutionary Program to Restore the Body’s Natural Ability to Heal Itself.   

Go With Your Gut (Clean, Part I)

I recently read a book called Clean, written by a cardiologist and functional medicine doctor, Alejandro Junger. The book is designed to help you detox and cleanse your body of the toxins we are exposed to in our food and our environment in a carefully crafted 21-day program. The book also incorporates emotional cleansing from our hectic 21st century lifestyle by way of meditation.

The program is based on a few basic principles:

• Avoid the most common food triggers: wheat, eggs, dairy, peanuts, soy
• Increase consumption of alkalizing, enzyme-rich foods such as vegetables, fruits, whole grains, and superfoods like spirulina, coconut, and flaxseed
• Trade two daily meals for protein shakes and dietary supplements from The Clean Program (at a hefty price).

In case it hasn’t become apparent by now, I am not an extremist. If I can, I will avoid using the word exclude. That said, Clean brought up many great ideas. One which I found especially interesting was the attention paid to revitalizing our digestive system. Our gastrointestinal tract (GI) is comprised of a group of amazing organs. It not only helps us extract macronutrients from food to use as energy and absorb necessary micronutrients to help the body work efficiently, but it also serves as a physical and immunological barrier to microorganisms, foreign material, and potential antigens consumed in food.

Our digestive system starts with our mouth, which breaks down carbohydrates by mixing with saliva. When the food reaches the stomach, protein is broken down into smaller fragments (peptides) as well as some fat digestion. The small intestine is where most of our food is absorbed with the help of the pancreas and liver. The small intestine is made up of 7 meters, but has a surface area of approximately 200-300m2- about the size of a tennis court! The large intestine, about 1.5 meters long, is where most of our fluid and electrolytes are absorbed, but it’s also where our healthy bacteria resides and where elimination of undigested food occurs.

It takes about 6-8 hours for food to travel through the stomach and small intestine, and then it spends several more hours in the colon. According to the Mayo Clinic, the amount of time it takes for a healthy adult to completely move a meal out of their system (as stool or urine) is between 24 and 72 hours, longer if the meal was composed of high fat and less if it was mostly refined carbohydrates.

Many people in the clinical world believe there is no need to cleanse because our digestive system already does a fine job on its own. And to a certain extent, they’re right. If our liver or kidneys weren’t functioning we’d die from the buildup of ammonia, lactic acid, carbon dioxide, lead poisoning, and so on.

THAT SAID… our diets, our surroundings, and our stress levels have changed A LOT in the last 100 years. Most people today eat out of plastic containers rather than the earth. People may live longer, but they’re also sicker. And most complain of fatigue, bloating and constipation as if this were the “new normal”. Let me tell you, it is not!

Cleansing provides our bodies the opportunity to reduce the workload of digestion, rebuild our inner environment (help with cravings, food sensitivities, acidity of the body), and enhance elimination.

So, if you ask me, I think we could all benefit from a little cleansing!

I’ve written down my goals for next week. What are yours?

• Avoid additional sugars and refined grains.
• Follow the 12-hour rule. Do not eat or drink (except water) for 12 hours: from 8pm to 8am, giving my GI a prolonged break. 
• Drink a shake a day- either for breakfast or dinner. See below for my own special recipe. 
• Drink more water, especially on workdays.
• Limit alcohol beverages. Goal= 3/ week.

Winter Smoothie Recipe. Blend until desired consistency. 

• 2 oz of plain low-fat yogurt (4 TBS)
• 1 cup of frozen fruit (half  mango, half raspberries)
• 1 TBS hemp
• 1 TBS flaxmeal
• 1 tsp chia seeds
• 1 cup liquid (half water, half unsweetened almond milk)

The following posts will be based on Clean and other detox programs. 

Inspired by: Junger, A. Clean: The Revolutionary Program to Restore the Body’s Natural Ability to Heal Itself.   

Calcium Update: Get Calcium from Food, Not Pills

Calcium is extremely important to promote bone health and prevent osteoporosis. About 99% of the calcium in our body is stored in our teeth and bone, while the other 1% helps with muscle contraction, nerve conduction and formation of cell membranes.  Other vitamins and minerals are also important for bone mass and the absorption of calcium, such as vitamin D, vitamin K, and magnesium. 

Recent research suggests that consuming calcium in pill form rather than in food is not as effective and can increase certain health risks, such as:

• Ineffectiveness at preventing bone loss
• Slight increase in kidney stone formation
• Associations to added heart risks

The great news is that getting enough calcium from food is relatively easy! Common sources are dairy products like milk or yogurt, but dairy products can be high in saturated fat and calories, so make sure to choose fat-free/low-fat versions. Some sources of calcium that are naturally low in saturated fat and good sources of healthy fat include broccoli, tofu, almonds, sardines, and collard greens. See below for a more detailed list.

What if you are lactose intolerant, strict vegetarian, or simply don’t like milk? Luckily, there are many other “milk alternatives” such as soy, almond, or rice milk that can provide up to 300mg of calcium per 8-oz cup. Read on for more ideas!

Isn’t getting calcium from food the same as supplements? Actually, no. The form of calcium used in fortification versus supplements can vary (usually carbonate or citrate). Additionally, the ability to absorb calcium changes. Calcium is better absorbed “little by little.” If you need to take a supplement to make for any calcium deficits in the diet, avoid taking more than 500 mg at a time.

Daily Recommendations:

Age                       Adequate Intake (mg)            Upper Level (mg)
4-8 years              800                                          2500
9-18 years            1300                                        2500
19- 49 years         1000                                        2500
50 and up              1200                                        2500
From the Institute of Medicine (IOM), 2011. 

Promoters of calcium absorption?Vitamin D & potassium found in bananas, beets, apricots, raisins to mention a few. 

Inhibitors of calcium absorption?Oxalic & phytic acid bind to calcium and inhibit absorption. These are found in spinach, beet greens, okra, peppers and wheat bran, flax seed, soybeans respectively, which is why calcium from dairy sources are better absorbed (for the most part!). High intake of sodium, caffeine, and protein increase calcium excretion from the body.

Healthy Sources of Calcium:
Food                                      Portion             Calcium in mg
Plain, low fat yogurt               8 oz                    415
Sardines w/bones                   3 oz                    372
Collards, cooked                     1 cup                  357
Fruit, low fat yogurt                8 oz                    343
Ricotta cheese                        4 oz                     335
Skim milk                               8 oz                     302
Almond milk                          8 oz                      300
Rice milk (fortified)                8 oz                      300
Soymilk, fortified                   1 cup                    200-300
Tofu                                       1 ⁄ 2 cup                120-350
Figs, dried                              5 pieces                258
Mozzarella Cheese                 1 oz                      207
Cheddar/Muenster Cheese     1 oz                     203
Blackstrap molasses               1 TBS                    187
Sesame seeds                         2 TBS                    176
Kelp                                        3.5 oz                   168
Salmon, canned w/bones       3 oz                      167
Turnip greens, cooked            1/2 cup                126 
Soy nuts                                 1 ⁄ 4 cup                 126
Swiss chard                            1 cup                     102
Broccoli, cooked                     1 cup                     100
Cottage cheese, fat free         4 oz                       100
Kale, cooked                           1 ⁄ 2 cup                  90
Almond butter                        2 TBS                      86
Bok Choy , cooked                  1 ⁄ 2 cup                 79
Tempeh                                   1  ⁄2 cup                 77
Mustard greens, cooked          1 ⁄ 2 cup                 75
Navy/black beans, cooked      1/2 cup                  64
Brussels sprouts                       8 sprouts              56
Black beans, cooked                 ½ cup                52
Almonds or brazil nuts             2 TBS                    50
Soybeans, cooked                    1/2 cup                 44
Chickpeas, cooked                   ½ cup                40
Raisins                                      1/3 cup                27

Inspiration & Resources:

• All You Need to Know About Calcium. Integrative Therapies Program Nutrition Resources. August 2011. 
• Higher Doses of Vitamin D Requires to Protect Your Bones. September 2012, Vol. 30, Number 7.
• Boning Up On Calcium. Tufts University Health & Nutrition Letter. October 2012, Vol. 30, Number 8.

Edited by Tcabrarr 

2013 Resolution: Step Away from Fad Diets

The New Year brings exciting opportunity for fresh starts, which usually translate into New Year’s Resolutions. Typically, these resolutions are related to health, specifically weight loss.2012 was an interesting year for fad diets. Along with the now-classics: cabbage soup, the fruit flush, raw food, baby food, and master cleanse diets, there were other perplexing programs touted for their “quick fix” to lose those extra pounds. Among my personal “favorites” were the following:

• The KEN (Ketogenic Enteral Nutrition) Diet gained popularity in Europe despite involving the insertion of a tube through your nose directly into your stomach for 10 days during which time you consume 800 calories/day consisting of protein and fat – no carbohydrates. If successful, you will supposedly be 20 pounds lighter. (Maintaining the weight loss once you integrate solids into your diet remains to be seen.) You will, however, be $1500 poorer. Guaranteed.

• The Pregnancy Hormone (hCG) diet or “Starvation Diet” (catchy, right?) involves injecting yourself with doses of hCG daily for 23-40 days. Despite lacking any proof/research, the promoters of hCG supplements claim it helps curb the appetite. Is there a caveat? Need you even ask? You must also follow an incredibly restrictive diet of 500 calories a day.

• Sensa Crystals or “The Sprinkle Diet” consists of sprinkling sensa (tastans) over everything you eat. Tastans (scent and flavor combinations) purportedly provide a feeling of fullness without the hassle of counting calories or restricting one’s diet. With no peer-reviewed research to support their claims, one is expected to lose 30 pounds in 6 months. FYI – with proper guidance, weight loss programs can help you lose up to 36 pounds in 6 months (~1-1.5 lbs/week weight loss), without the purchase of additional supplements.

• This past year, Dr. Oz promoted Raspberry Ketones on his show saying that this dietary supplement (consisting of the primary aroma of red raspberries) “helps your body think it’s thin” by increasing the amount of adinopectin in the body (a hormone that helps empty and shrink fat calls). This may sound promising, but at a $20/bottle, raspberry ketones must be taken indefinitely in order to see results. And, of course, they must be paired with both exercise and a well-balanced diet. Studies conducted are inconclusive on weight loss success, but research does show marked improvement in skin and hair.

• The Gluten-Free Diet.  Celiac disease is no joke. It is an autoimmune disease in which one cannot digest gluten (a waxy protein) found in wheat, barley, rye, and possibly oats. Only about 1% of the population has celiac disease and 10% have gluten sensitivity, however many more are touting this diet restriction as the miracle weight loss program. If you don’t have celiac disease, wheat is not bad for you. However, many products made with wheat can be low in nutrition or just plain crappy. Rather than restricting your diet so severely, make healthier choices. Opt for whole grains and limit your cookie and pastry intake.

I invite you to join in my personal new year’s resolution to SAY NO to fad diets, like Bushwick Nutrition favorite, Jennifer Lawrence – Love her! Instead, integrate healthy habits into your life one step at a time. Keep your goals realistic and achievable. Remember, research shows that habits take 21 days to stick, so BE PATIENT.

Here are some ideas to jump start your healthy reform:

• Go back to basics, eat more fruit and vegetables.
• Set a walking goal: 1 mile equals approximately 20 blocks or 10 avenues.
• Cook more and limit dining out to 2/week maximum.
• Read labels. Educate yourself about what you’re eating.
• Shop around the perimeter of the store. This is an easy way to avoid junk food aisles.
• Plan ahead and avoid skipping meals. Hunger pangs lead to bad food choices.
• Keep a journal. It’s a tried and true way to a) figure out how much you’re eating, and b) find associations between what you eat and how you feel

If you’d like to set up a complimentary 10-minute session, feel free to contact me. Currently I am offering a special promotion for the 3 Week Challenge! More info here.  

References & Inspiration: M. Hartley. 9 Fad Diets of 2012. ABC News; L. Schmidt-Pierson. Eat It Up! Good habits and wise food choices for healthy living. BellaMagazine.com; C. Tunnell. Make and keep healthy habits over 21 days. The Star Press. Photo by Ellen von Unwerth in Vanity Fair, February 2013. 

Pictured: My grandma who lived to almost 104! with our Papito.

In October I read an inspiring article about a Greek war veteran who, as the article’s catchy title implied, “Forgot to Die.” It was a story about how lifestyle, not just food and exercise but other factors, affect our quality of life, how we age, and when we pass. Moraitis, the Greek-almost centenarian, was diagnosed with lung cancer in the United Stated and given 9 months to live. That was in the 1970’s! Thirty-five years later, in his home - the island of Ikaria, Greece- he (and other healthy centenarians) explain their secrets to a healthier, longer life.

Below is the advice I took away from Moraitis, not only on forgetting to die but remembering how to truly live.

• Wake up late and take naps
• Don’t wear a watch or be dependent on your cell phone
• Find a community. Think less “me” and more “us”
• Use more dried herbs as medicine: marjoran, sage, mint, rosemary and dandelion. Add lemon and honey to taste. Herbs are rich in polyphenols, antioxidants and act as mild diuretics.
• Get to know your neighbors
• Laugh
• Eat a Mediterranean-based diet rich in olive oil, vegetables, beans, and wild greens, and low in dairy (except for goat’s milk) and meat products and moderate in alcohol intake (normally wine). This diet is naturally low in saturated fat, high in monounsaturated fats, high in antioxidants and fiber, and most importantly, absent of sugar and refined flour. Goat’s milk is easier to digest (less lactose) and high in serotonin. 
• Sleep more
• Sex more
• Walk more
• Dance!
• Plant a garden and become more self-suficient. New Yorker’s grow tomatoes and cucumbers from their fire escapes all the time!
• Connect with people and have fun with family and friends
• Don’t go home to sit on the couch
• It’s as important HOW we eat- slow down, relax and enjoy your meal
• Stop micromanaging food
• Define your life meaning/ plan de vida/ Ikigai- what is your reason to wake up in the morning?
• Healthy habits ARE contagious, so.. spread the word!

Every challenge is an opportunity. Consider the wise words of Moraitis and his fellow centenarians as an opportunity to be healthier and happier now.

Happy Christmas, holidays and/or time-off, and all the best for 2013!

Bushwick Nutrition will be back in January. Follow me on Pinterest for details on all the xmas goodies and more tricks for healthy eating while traveling.

Thank you Mateo for forwarding the story. Reference: Buettner, D. The Island Where People Forget to Die. New York Times.

Healthy Gifting Holiday “Good"ies

December is challenging (and fun, don’t get me wrong). Family dinners, office parties, secret santa exchanges and impromptu holiday gatherings… we are constantly faced with unhealthy temptations (cookies, candy, donuts, cocktails, fried appetizers, you name it). So, instead of joining the feeding frenzy, consider changing your gifting ideas. They can still be creative, fun, useful, and best of all- healthy!  Below are some ideas. 

• The gift of coffee. Buy freshly roasted coffee in small paper bags labeled with the variety and tie on a holiday decoration or coffee scoop. Even better- invite your friends and family to the best coffee in NYC! 

• A gift basket from Bklyn Larder including fleur de sel, beans from cayuga, chile de arbol, extra virgin olive oil and yummy vinegar. OR, even better, make your own basket (see above pic) with jars of jam/jelly, gourmet mustards, dark chocolate, coffee, teas and/or holiday decorations. 

• Make cooking stylish with the coolest MoMA measuring cups- choose Matryoshka M-Cups or Pinch And Pour Prep Bowls.

• Elegant portion control- who knew?! 3 Piece dinnerware designed to measure food group portions discreetly.

• Single stainless steel infuser by Kati Tea Brewing System. Brews a generous 12 oz cup. Check out the teas as well!

• Dark Chocolate a la Brooklyn. The fanciest 72% dark chocolate bars in town from Cacao Prieto.

• Jar to mug. If you have any sized mason jar, you can turn it into a travel mug with Cuppow.

• Gift Certificates. Show you care by gifting certificates to Pilates/Yoga classes, a massage, or even a session with a registered dietitian. Hint hint. ;)

Inspiration: Charlotte Observer. For foodies on your list: Gifts to please the palate

Registered Dietitian vs. Nutritionist: What is the difference?

Recently, Today’s Dietitian published an article discussing licensing legislation for members of the nutrition field, which questioned the qualifications individuals must meet in order to provide nutrition advice. While this article addressed the legal predicament facing the Academy of Nutrition & Dietetics, I began wondering if most people understood the difference between registered dietitians (RDs) and nutritionists. Below I address my own views on this topic.

I began my career in nutrition as a health coach, a term interchangeable with nutritionist. I studied health promotion and a few years later began working towards becoming a registered dietitian (RD). Not until this point did I start noticing how offended, even angry, some of my colleagues were that health coaches were able to provide nutrition advice; their opinions rightly based on the fact that practically anyone can call themselves a nutritionist with little to no formal training or education whereas the title of RD comes with years of intensive study and clinical practice.

Currently, there is little standardization and monitoring in the nutrition field. Nutrition counseling can be imparted by a number of people including registered dietitians (RD), certified dietitian/nutritionist (CDN), certified clinical nutritionists (CCN), certified nutrition specialist (CNS), holistic health coaches (HHC), and even doctors, nurses, personal trainers, and individuals with masters or PhDs in nutrition. 

As I’m sure you already realized, this can make deciding who to work with very confusing. Who should you listen to? Whose advice can you trust?

First of all, it always depends on what information you are looking for.

• Registered dietitians (RDs) have extensive clinical backgrounds. If you have a health/ clinical condition, such as an endocrine disorder like diabetes (specifically Type I), PCOS or hypothyroidism, cancer (especially if you are on treatment), renal issues, hypertension, hyperlipedemia, lifelong GI conditions such as Crohns/ulcerative colitis or have undergone bariatric surgery, I recommend you work exclusively with a RD. All RDs have been educated on lab values, medications, food and drug interactions and know what to look for from a clinical perspective.

• If you want to work on weight management, choosing the right person to work with becomes tricky. Losing a few pounds is relatively easy; keeping off the weight for the long term is the hard part. Any diet that takes you to the extreme is a bad choice. Therefore, anyone who recommends you completely cut out a food group (such as, and most commonly, carbohydrates) is not thinking about your health in the long run. Weight loss can be incredibly frustrating. It is a constant uphill battle with your own body. Work with someone who listens to your needs and provides creative and tailored strategy that meets your specific needs. They should come up with successful options and solutions for weight loss that do not involve starving you.

• A good weight management program should produce noticeable results in a few weeks, whether it is reflected in the way your jeans fit you or the way you feel –less bloated, more energized, even happier. Do not be afraid or embarrassed to ask your nutrition expert lots of questions. Ask them about calories and how to schedule mealtimes. Weight management works when you tackle it from all angles. The person you work with should be a wealth of knowledge on all types of approaches.

• Be wary of “nutrition sellers”. There is NO magic pill, trust me. If anyone tells you differently,

1) ask to see the research
2) analyze the research
3) ask to see results from other clients, organizations, or trials.

• Never be shy about asking questions – after all, it is your body. That said, many people (including myself) enjoy discovering and sharing new foods and research and integrating that into our practice.

• Reading one book does not make you an expert, but it’s a good start towards educating yourself about your health. Work with someone who can pull from a vast pool of expertise. No one diet works for everyone. The bottom line is that you should always use your best judgment. Nutrition counseling is never based on only recommendation. Successful health counseling should take into account multiple aspects, such as cooking, exercise, food quality and the individuals relationship to food.

If you have any questions or comments, please do not hesitate to contact me.

Edited by @tcabrarr

–

Promotion: 3-Week Challenge. Three 50-minute sessions over a 3-week period in which we focus on cleaning out your diet, incorporating meal planning/scheduling, and integrating home cooked meals. More details here. To schedule your first appointment, contact Bushwick Nutrition.