The Gluten-Free Experiment

In May I wrote a post on Gluten-Free Living and whether or not a gluten-free diet was for everyone. In that piece, I concluded that people fall into one of three groups. The first group consists of those diagnosed with celiac disease; they have no choice but to live a gluten-free life. The second group includes people who do not warrant a celiac disease diagnosis, but they do experience gluten-sensitive symptoms, such as digestive distress (constipation, diarrhea, bloating, fullness), brain fog, skin conditions (eczema, psoriasis, poor circulation / dark circles), exacerbated asthma, joint pain and endocrine issues, such as thyroid disorders or even infertility. This group experiences positive results once off gluten. The third group experiences no noticeable difference on a gluten-free diet.

I believe that nothing beats first-hand experience, because the truth is that your body knows best. After multiple people asked me whether or not they should cut gluten from their diet, I decided it was time to try a gluten-free diet for myself. I had already heard first-hand how positively people were affected by going gluten-free. One person’s health improved so drastically that she stopped needing hypothyroid meds, while another became 100% joint-pain free. It all sounded too good to be true.  

The only way to really know if a certain dietary restriction will help you is to give it a try, and so I began my research. In the past century, “modern wheat” has been genetically manipulated to increase the proportion of gluten as a result of hybridization. Therefore, our exposure is much higher than normal, a change discussed in the well-known book Wheat Belly by Dr. Davis. While this book was a fascinating read, it is one thing to know the theory and quite another to understand the challenges of avoiding what I call the “W-BRO grains” (wheat, barley, rye, and most oats).  

In reality, the half-life of gluten antibodies is typically 3–4 months. That’s about how long it takes to get gluten out of your system, barring variables such as health, previous gluten exposure, digestion and hydration (constipation and dehydration make matters worse) and food allergies. I opted for the crash course, a “Two-Week Gluten-Free Experiment.” For moral support and out of curiosity, both my husband and coworker followed the diet with me.

In Preparation

I cooked. As I wasn’t going to be able to eat my go-to granola cereal as a snack, I made a huge batch of homemade granola with gluten-free oats. I stocked up on Greek yogurt and made hard-boiled eggs with fruit for breakfast. I cooked a huge batch of brown rice and amaranth with beans and vegetables. I rediscovered quesadillas (made with corn tortillas, naturally!). I also made a huge pot of zucchini/carrot/Serrano soup (pictured) for dinner. And luckily for me, my upstairs neighbor, owner of Pitanga Juice, baked us a delicious loaf of gluten-free bread.

No One Said Change Is Easy

I won’t sugarcoat it—the first few days were rough. My energy level was way down and I had trouble concentrating. However, by the third day the sluggishness was gone. I was waking up easier and my stomach was flatter and less bloated. When I got on the scale, I had lost three pounds without even trying! Granted, starchy carbs retain much more water, so it was probably just water weight. But the most noticeable change was that my under-eye circles disappeared! And my husband, who has mild psoriasis, was practically cured—no itchiness or redness. My coworker experienced better digestion, improved mood and more patience. Wow!

Revelations

Over the course of the two weeks, I discovered that the most random foods have gluten, like my sugar-free Altoids and a lot of restaurant dishes. It turns out that light breading and soy sauce are in almost everything. The lesson: always ask if a dish includes gluten, never assume. I went to a baby shower without planning ahead and gluten-free options were slim pickings so I resigned myself to a dinner of salad and wine— not good! Always be prepared.

The Take Away

While I had a fairly positive experience, the positive effects waned after the first week. I would classify myself as a member of the third group and am not severely affected by gluten. And truth be told, I missed my favorite meal of 10-grain bread with turkey, avocado and sprouts. Yum!

What Stuck

Much to my surprise…

• I can do without crackers and table bread—even if it is whole grain.
• Beer definitely bloats.
• I should be more creative with grains!
• A lot of gluten-free alternatives are very low in fiber (since so many have rice) and therefore fiber intake should be increased from other sources (seeds, veggies, fruits and other grains).
• I have since started eating gluten again, but in much smaller amounts.
• After the dramatic improvements in their health, my coworker and husband have decided to maintain a mostly gluten-free diet. 

The Bottom-Line

We should not eat too much of one thing. Variety is essential. ALWAYS listen to your body.

Have you tried going gluten-free?

Written and photographed by Alanna Cabrero, MS, RD. 

Originally posted on NYHRC Tumblr

 Pictured: lamb / beef meatballs with capers, jasmine rice with almonds and root vegetable salad (beets, fennel, carrots and zucchini). Recipes made / adapted from Jerusalem by Yotam Ottolenghi.

Edited by TCabrarr 

Is Organic Really Better?

It’s no secret that organic food is trending. There’s a reason it’s a $25 billion industry! But the question everyone wants to know is: Is it really that much better for you than conventional food? The answer is, it depends on how you look at it.

A recent Stanford University report, which reviewed 237 different studies examining all types of food, from fruits to grains to meats, concluded that there isn’t much difference between organic and conventional foods.Yup, you heard right. According to the Stanford report, organic food only showed higher levels of phosphorus, which can also be found in processed food, beans and meat—in other words, it’s not a common deficiency. And a few studies also linked organic milk to higher levels of omega-3 fatty acids, though this finding was inconclusive. One report looked at variations of soil type and weather conditions for organic foods and found higher levels of vitamin C (6%) and higher levels of secondary metabolites (12%, a.k.a. phytochemicals). These metabolites increase a plant’s ability to survive in its environment and have been linked to a reduced risk of cancer and cardiovascular disease in diets with high fruit and vegetable intake. Potentially. 

There is also the matter of pesticide exposure, not to mention synthetic hormones and antibiotic-resistant bacteria. This is where organic food shines! Organic food has 31% lower risk of pesticide contamination than conventional food, even though it still may have traces of these substances (<5% is acceptable). While the FDA considers trace levels to be within safe limits, what is still unclear is how the cumulative load of organophosphorous pesticides effects special populations, such as children, pregnant/ breastfeeding women and the elderly. Another advantage is that organic dairy farmers are prohibited from using antibiotics and synthetic hormones (growth hormones). Compare this to conventionally raised chicken and pork, which have a 33% higher risk of antibiotic-resistant bacterial contamination—from up to three or more antibiotics!

Beyond Nutrition

• Organic farming is gentler on the environment.It uses about half the amount of energy as conventional farming, produces lower levels of greenhouse gases (up to 40% less!) and supports soil that, in turn, yields better crops. Therefore, it’s better for the air we breathe, the water we drink and the soil we farm.
• Food safety.The use of chemicals in food manufacturing is a common concern, especially if you are pregnant/breastfeeding, elderly, or have children. 
• Organic is non-GMO (genetically modified organism). As part of the certification process, organic food cannot be modified. This is why organic fruits and veggies can grow into funky shapes. 
  
• Animal welfare.Organically raised animals are allowed to graze on pasture and roam freely. The added space reduces their risk of getting sick. They are also not injected with synthetic growth hormones. Overall, the animals are not as miserable as they are in conventional farms.
• Taste.Have you ever tried an organic versus a conventionally grown apple? There is no comparison. The organic is bursting with flavor!

 Something to Think About: Big Organic
“Organic” is a business. The USDA Organic Certification ensures a certain standard of practice, but this is an expense that many local, environmentally conscious farms cannot afford. Bottom line: Just because it’s organic, doesn’t mean it’s healthy (e.g. organic junk food!). Many local farms follow the same standard of practice, but may not carry the organic seal.

Going organic can have a steep price tag. Here are some tips to make the transition more bearable:

• First thing’s first: Eat your fruits and vegetables.Ideally, buy them fresh, organic and/or local (from a trusted farmer). But what matters most is including fruits and vegetables in your diet, regardless of how they are grown. Only 6-8% of people are getting their recommended servings, so intake, regardless of type, is essential. For a more reliable way of choosing produce on a budget, look at the Environmental Working Group Dirty Dozen list. This shows which foods are best to buy organic based on their pesticide levels. The list includes apples, celery, cherry tomatoes, cucumbers, grapes, peaches and potatoes, among others.
• Buy seasonal fruits and vegetables. The overabundance and decreased traveling will reduce your cost.
• Do not buy organic junk food. If being healthier is one of the reasons you are buying organic food, eating junk food—regardless of the label—defeats the purpose!
• Choose organic meats, dairy and eggs whenever possible.Another option is buying from local farmer’s markets and community-supported agricultural programs. Most of these are grown/raised in organic fashion, even though the farm may not have the certification. Farmers generally don’t mind being asked about their farming practices. Ask away!
• Other ways to reduce pesticide residues when organic is not an option:Practice food safety (start with washing your hands!) and wash food thoroughly. Before slicing produce, cut away any bruised areas. Pesticides usually concentrate in animal fat, so trim fat from red meat/pork and do not eat the skin of chicken/fish.

Do you buy organic?

Written by Alanna Cabrero, MS, RD 

Originally posted on NYHRC Tumblr 

Edited by TCabrarr

Picture from Katie Hargrave on Flickr. 

References:

Little evidence of health benefits from organic foods, Stanford study finds. Stanford School of Medicine. 

Organic Really Matters. Environmental Nutrition, January 2013. 

The Organic Foods Debate — Are They Healthier Than Conventional? Today’s Dietitian, July 2013. 

Avoca-do!

Avocados are one of my favorite foods of ALL TIME! And what better way to eat them than in guacamole on Guacamole Day (who knew?!), which fittingly falls on Mexico’s Independence Day! Avocados are originally from Central and South America, but most recently about 90-95% of the avocados in the U.S. come from California. There are 80 different varieties, but the most common and most likely to be found in your local grocery store is Haas. 

Nutritionally Speaking

Avocados are jam-packed with healthy properties. They are known as cancer-fighting foods largely due to their anti-inflammatory components (phytosterols) and high antioxidant content, which has also shown to help arthritic symptoms. Most of their fat is monounsaturated, which means that they play a role in decreasing the risk of heart disease. Their high level of oleic acid helps our gut absorb fat-soluble nutrients, especially two key carotenoid antioxidants (lycopene and beta-carotene)—research has shown up to 200-400% increased absorption! Avocados also promote blood sugar control, since a regular-sized avocado only has 1.5 grams of sugar and 12 grams of fiber! 

An average-sized avocado is about 6 oz or 180 grams (a small-sized fist).Since portion control is so important in healthy eating, the nutrition facts below are based on half an avocado or about 3 ounces.

• Calories: 150 calories
• Total fat: 13.50 g
• Saturated fat: 1.50 g
• Carbohydrates: 9 g, 0.75 g from sugar
• Fiber: 6 g of fiber

Each serving has about 15–25% of our daily value of 13 vitamins including A, C, E, K and 9 B vitamins! They are also a rich source of potassium with about 430mg per serving.

Do You Need to Buy Organic?

Nah! Avocados are #2 on the “Clean-Fifteen List” with the lowest amount of pesticides.

How to Peel?

Your choice! My only suggestion is that no avocado be left behind—the greatest concentration of antioxidants occurs in the dark green flesh beneath the skin.

How to Pick?

A ripe, ready-to-eat avocado is slightly soft but should have no dark, sunken spots or cracks. A firm avocado will ripen in a paper bag or fruit basket at room temperature within a few days. Avocados should not be refrigerated until they are ripe. Choose an avocado with a slight “neck” rather than a rounded top—this means that it was tree-ripened and has better flavor!

How to Store?

Avocados ripen better outside of the fridge, but once ripe save them in the fridge for up to one week. The challenging part comes once they are sliced! They get yucky and brown within an hour. A few tips to prevent browning are: 1.) Sprinkle with lemon juice; 2.) Refrigerate in a plastic container; 3.) Use an Avo Saver (very fancy and efficient!); or 4.) Cover packed guacamole with a thin layer of water to prevent oxidation. The last is a great tip from The Kitchn.

Ideas on How to Cook & Serve

• Try my Spicy Guacamole Recipe. All it takes is good prepping, as seen below.

• Blend in a smoothie. Dig Inn has a tasty option including avocado, green apple, agave nectar, lime juice and organic soy milk. Just watch the calories, since this 16-ounce shake is almost 400 calories! 
• Use as a spread on whole grain bread or gluten-free crackers.Add a pinch of salt or spice, such as ginger or turmeric. Yum!
• Garnish salads with avocado, not only on account of the taste but also to increase absorption of antioxidants!
• Use in sandwiches, wraps or on egg/omelets.Choose avocado instead of cheese for less calories and healthier fat breakdown.
• Try this awesome creamy avocado dressing from Closet Cooking.Buttermilk can be made with 1 cup of skim milk and 1 TBS of lemon juice. Ditch the mayo! 

What’s your favorite avo-recipe?

Originally posted on NYHRC Tumblr 

Written and photographed by Alanna Cabrero, MS, RD 

Avocados. World’s Healthiest Foods. 

 Edited by TCabrarr 

Honey Bee Good

The recorded use of honey in human civilization dates back to at least 700 B.C. Therefore, it is no surprise that over the centuries honey has been used for many different purposes. Personally, growing up I was administered gobs of honey whenever I felt sniffly or my throat was sore - my mom was on to something!  Other health benefits include: 

• Boosts immunity by showing antimicrobial (anti-bacterial, fungi, viral, etc) and antiseptic properties, especially when used topically on burns, infected/ non-healing wounds and ulcers.  
• Research in Israel shows decreased incidence of neutropenia (low white blood cell counts) in cancer patients. As honey is high in antioxidants, specifically phenolic compounds (ellagic acid), it has been linked to cancer prevention.
• Anti-inflammatory properties decrease the risk for chronic diseases. 
• Improve appetite-regulating hormones as well as glucose response (prolonged energy), as per small study. 
• Aids in reduction of weight gain and adiposity (in rats), most likely because of controlled appetite and lower food intake  
• Helps with upper respiratory infections and acts as a natural cough suppressant  
• Helps with mouth sores, as per Traditional Chinese Medicine
• Helps enhance the growth/ activity of good bacteria found in probiotic-rich foods such as yogurt, kefir, and fermented food, which aids digestion and increases immunity. 
• Helps athletic performance by providing good muscle recuperation as it is a good source of carbohydrates (the best ergogenic source) 
• Aids with the effects of seasonal allergies, specifically raw, local honey. This, unfortunately, is based more so on anecdotal stories rather than informed clinical research.  

Honey does more than provide personal health benefits. It is estimated that 1 of every 3 mouthfuls of food are dependent on pollination from a Western honeybee, which equates to ~35% of the calories we consume every year! Honeybees are responsible for the pollination of commercial crops worldwide (apples, oranges, onions, carrots, broccoli, sunflowers, strawberries, melons, avocados, peaches, cotton, soy, alfalfa). As Albert Einstein observed: “No more bees, no more pollination, no more plants, no more man”- a harsh statement that speaks true to the current bee crisis. Beehives are dying off or disappearing. Some theories point to the overuse of pesticides in industrial farming, the varroa mite- a parasite that infected bees with a virus, and loss of local varieties or monoculture commodity crops that lack enough pollen to properly feed the bees, such as wheat and corn. The most affected places have reported losing up to 90% of their bee colonies! No wonder honey can be so expensive, and with reason!    

How To Pick Honey

As a rule of thumb, I recommend the darker honeys (buckwheat, sage, tupelo) because they are usually higher in antioxidant content. That said, darker honey has a stronger taste than the lighter colored varieties, so it also depends on your flavor preference. Honey flavor differs as a result of the flower varieties from which bees harvest the nectar i.e. clover, orange blossom, wildflower, eucalyptus - up to 300 different types!

Honey is available in raw or pasteurized form. When raw honey is removed from the hive and bottled, it contains supportive health benefits such as traces of yeast, pollen, phytonutrients, and healthy bacteria (specifically lactobacilli and bifidobacteria). Look for the label “100% pure.” Pasteurized honey has been heated and processed to remove impurities and kill any potentially harmful bacteria. 

CAUTION: Do not give honey to children under one year old. They may develop infant botulism due to the botulinum endospores found in honey. Their underdeveloped digestive system can’t destroy the spores yet. 

Nutrition Facts

One teaspoon of honey provides 20 to 22 calories, which is slightly more calories than sugar. It is also sweeter due to its high fructose content, so a small amount goes a long way. Even though honey is better for glucose control and is considered a natural sweetener, it is still an “added sugar” and therefore should be indulged in moderation. Some research has stated that fructose favors fat storage and therefore may contribute to obesity, hyperlipedemia, and insulin resistance; studies are inconclusive. 

“Bee” smart and enjoy this low-calorie honey citrus recipe from Environmental Nutrition. Thirty-five calories per tablespoon! Use to sweeten tea, yogurt, oatmeal, whole grain pancakes/ French toast, high fiber/ low sugar cereal, or just fruit! 

•  ½ cup honey 
•  ¼ cup fresh lemon juice 
•  ¼ cup tamarind juice 

Directions: Combine all in a small cup. Blend well. Refrigerate in an air-tight container- preferably with a spout! 

Written and photographed by Alanna Cabrero, MS, RD  

Originally posted on NYHRC Tumblr 

The Real Scoop on Sugar. Today’s Dietitian, October 2012. 

Discovering A Honey of a Sweetener. Environmental Nutrition, December 2011.    

Honey. World’s Healthiest Foods.   

The Plight of the Honeybees. Time Magazine. Full article available here.

Edited by TCabrarr 

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.

Return to Normalcy: Back to School Tips

As summer comes to an end (sniff sniff), we say goodbye to half-day Fridays and bon voyage to weekends at the beach. It’s time to get motivated for a healthy new school year, and when I say “school year,” don’t feel left out if your school days are long past. These tips are meant for the whole family. After enjoying 5-hour baseball games, BBQ parties and one-too-many frozen margaritas, we could all benefit from a few tips to jumpstart a healthy new normalcy! 

TIP 1: Eat breakfast.Kids who eat a healthy breakfast perform better in school and have improved cognitive functions, attention spans and memory skills. Eating breakfast is also associated with better satiation, weight loss/maintenance, and making better food choices throughout the day. Focus on high fiber, lean proteins and calcium-rich foods. Here are some breakfast ideas:

• Greek yogurt with granola and fruit
• Egg sandwich (2 whole eggs) with ½ cup of vegetables on whole wheat bread
• High-fiber cereal (at least 5 grams per cup) with 1 serving of fruit
• Whole-grain waffle with berry compote plus a cup of low-fat milk. Berry Compote Recipe: Place a mix of your favorite berries in a saucepan, mash lightly and add a tiny amount of water if necessary until the sugar dissolves in the juice. Ta da! You just made a replacement for butter or syrup.

TIP 2: Ask About School Lunches. If your kids are getting a school lunch, inquire about their choices. Given the freedom, most kids will order chicken nuggets or pizza every day. Don’t let that happen! School meals should now include whole grains, fruits (some whole, some with syrup) and vegetables (salad bar, sautéed). There is no reason why they shouldn’t take advantage (at least most of the time) of these healthy choices. Even their choice of milk makes a big difference: low fat milk has 102 calories and 13 grams of sugar, whereas chocolate milk has 158 calories and 25 grams of sugar.  

TIP 3: Pack a Healthy Brown Bag (or nowadays, a “Cooler Lunch Box”).Make the meal simple and exciting. Provide a filling sandwich on whole-wheat or whole-grain bread with at least one vegetable and one fruit. If your kid complains about the “mushy banana” or “hard-to-peel orange,” try providing cut-up fruits instead. If they (like most kids) don’t like vegetables, explain why we need veggies in the first place. An interesting study found that when children understood that they need the nutrients in vegetables to function properly, they chose vegetables more often—without even asking! If you must, include a sweet snack like these “lunchbox cookies.” Add variety to your sandwiches:

• Mozzarella cheese, fresh tomato and olive oil
• Tuna salad with celery, onions and cranberries or red apple (1 tsp of mayo, max!)
• Hummus (variety of flavors) with cucumber slices
• Eggs and peppers
• Veggie burger with avocado
• Mediterranean with feta cheese, tomato and olives
• The classic: Peanut butter and jelly
• Revised classic: almond butter and honey

Quick food safety tip: Pack lunches in an insulated lunch box, especially when including animal protein.

TIP 4: Use Healthy Snacks To Your Advantage.Kids are usually hungry when they get home, so be smart about the options you make available to them. Provide healthy snacks such as fresh fruit, cut-up veggies, string cheese, non-flavored yogurt, hummus, bean dips, nut butters (like almond butter), whole-grain breads, popcorn, pretzels or trail-mix. If these are the only options, they will eat them!

TIP 5: Provide Water, Not Juice or Soda.This is self-explanatory. Kids less than 6 years old should not drink more than 4 oz. of juice a day. Soda has no nutritional value and should be avoided altogether. As if we needed another reason to avoid soda, a new study showed that soda makes kids more aggressive. Enough said. To make water more interesting, add lime wedges, cucumber slices or mint leaves to a pitcher of water.

What is your favorite healthy brown-bag recipe?

Written by Alanna Cabrero, MS, RD.

Originally posted on NYHRC Tumblr

Picture by Melissa (anotherlunch.com) in Flickr.

Edited by TCabrarr.

Ain't August Peachy?!

Peaches (prunus persica) are deliciously sweet. Depending on the variety, they range in color from creamy-yellow to rosy-red with a single large seed or pit (inedible) much like cherries, plums, and apricots. Peaches, native of China, have a juicy flesh and fuzzy exterior. They come in two main varieties—clingstone, where the flesh clings to the pit, and freestone, where it separates freely.

The Benefits of Peaches

Peaches, as most fruits, are naturally low in fat and saturated fat. They are sodium free and cholesterol free. Note: all non-animal based food is cholesterol free, in case you’ve wondered why juices sometimes say “Cholesterol free!”

One large peach (~1 cup sliced) has 68 calories, 3 grams of satiating, digestive boosting dietary fiber (about 10% of daily value (DV) in a 2000 calorie per day diet), 19% DV of immune boosting, antioxidant-rich vitamin C, and 11% DV of vision enhancing vitamin A. In addition, all “stone” or pit fruits contain bioactive components (anthocyanins and quercetin) that may help fight metabolic syndrome, which is a cluster of conditions that raise the risk of diabetes and obesity-related heart disease. Moreover, a small study showed that peaches may influence breast cancer cell death, because of their high content of phenolic acids. 

How To Pick a Peach 
Peach season runs from May until October, and August is Peach Month. Choose peaches with firm, fuzzy skins that have a slight whitish “glow,” yield to gentle pressure when ripe, and have a subtle sweet scent. Avoid ones with blemishes. When it comes to peaches, the lighter colored variety has approximately 6 times more antioxidant content that the pinkish variety.  As peaches are on the dirty dozen list, meaning conventionally-bought peaches will be high in pesticide content, I recommend buying organic or local. Or opt for frozen organic peaches; they are great for your health (and your wallet).

How to Store & Prepare 
Store unripe peaches in a closed paper bag to concentrate the ethylene gas and help ripen. When already ripe, store at room temperature for use within 1-2 days.

Wash in cold running water just before using. Fresh ripe peaches should be enjoyed with the skin. That said, some recipes may fair better when the skin is peeled, which can be done easily using a knife – think of peeling an apple!. And just like an apple, peaches will brown if left exposed to air. If you are serving them sliced, make sure to add a few drops of lemon or lime to delay browning. 

Ideas on How to Cook & Serve

• Sliced In A Salad. As pictured, peel and pit peaches, mix with fresh mozzarella, and add basil or mint leaves. Drizzle balsamic vinegar and crushed pepper to taste. Another delicious salad involves tossing peaches with spinach, toasted walnuts, and a little sprinkle of blue cheese. Mix in extra virgin olive oil for a richer taste.
• Diced In A Salsa… and served with fish tacos.  Enough said. 
• Enjoy a Peach Fizz. Muddle fresh or frozen peaches at the bottom of the glass and add seltzer or flavored seltzer.
• Bake, Broil, Sauté or Grill. For a delicious side dish or snack, warm peach slices by using any of the above cooking methods. Cut pieces for a peach kabob! Spices easily add variety; for instance, add cinnamon for a sweeter twist or crushed pepper flakes for a spicy kick.
• Smoothielicious. Mix fresh or frozen peaches into a smoothie. I love mixing peaches with half a banana, almond milk, and a dash of nutmeg. Yum!
• A Breakfast Revelation! Peach slices are a great addition to hot or cold cereals, plain Greek yogurt, or even as a topping for whole grain pancakes or waffles. Hold the sweeteners!
• Grab & Go Trail Mix. Add dried peach slices to nuts and/or seeds for a satisfying, healthy snack. Just watch the portions!
• Bellini Cocktail (in moderation). Place 1 to 2 TBS of pureed peaches at the bottom of a champagne flute. Add prosecco and voila, you’ve got a fancy cocktail.

Written and photographed by Alanna Cabrero, MS, RD

Originally posted on NYHRC Tumblr 

References: 
A peach of a treat. Environmental Nutrition; August 2013. 
10 Ways to Enjoy Peaches. Fruits & Veggies More Matters. 

Edited by TCabrarr

When In Doubt, Eat Mediterranean

Michael Pollan said: “Real food is things that your great-grandmother (or someone’s great-grandmother) would recognize.” I believe the Mediterranean diet has been shown time and time again to be a healthy, effective diet because, first and foremost, it’s based on fresh, whole ingredients. 

Among the many benefits of the Mediterranean diet, it has been considered the best anti-aging diet since some of the world’s oldest and healthiest people—mainly in Greece and other parts of the, ahem, Mediterranean—follow it. The diet is based on fatty fish, vegetables, ripe fruits, olive oil, nuts, seeds, unrefined grains, an occasional glass of red wine and minimal amounts of meat and full-fat dairy. 

Other benefits of this ageless diet are: 

• Great for heart health! A large cohort study (PREDIMED trial) showed that adapting a Mediterranean diet*—specifically increasing extra virgin olive oil (EVOO) or mixed nuts intake—could be used as primary prevention for cardiovascular disease, showing as much as 30% of reduced incidence of major cardiovascular events among high-risk individuals. In addition, a small study showed a 9% decrease in “bad” LDL cholesterol, a risk factor for heart disease.
• Reduces incidence of cancer, cancer mortality, Parkinson’s and Alzheimer’s diseases
• 19% less likely to develop thinking and memory problems and better retention of mental skills
• Fewer hot flashes and night sweats—up to 20%!
• Anti-inflammatory, due to its high amount of monounsaturated fatty acids (MUFAs) and omega-3 fatty acids

*PREDIMED Trial: Generally, the Mediterranean diet groups consumed fatty fish 2-3 times per week, legumes 3 times per week, 4 tbsp. olive oil per day, 1 ounce of nuts each day, at least 3 servings of fruit and 2 of vegetables each day, and, for those accustomed to drinking, ~7 glasses of red wine per week.

Why does it work? The diet focuses on natural, unprocessed foods (vegetables, fruit, whole grains, beans) that often maximize the health-promoting micronutrient and antioxidant content as well as fiber content. It is high in mono and polyunsaturated fats, which are found in olive oil/avocados/pine nuts and fish/nuts, respectively. Olives are also particularly rich in polyphenols, which are very strong antioxidants. In addition, it limits saturated fat, dietary cholesterol, and sodium, which have been shown to have an increased association with heart disease, cancer and stroke, among other chronic conditions. Usually, sweets are limited to fruits and/or honey, while processed snacks and empty calories are scarce—a great recipe for decreasing diabetes and metabolic syndrome! The lifestyle component or “non-food component” of the diet, as shown in the Mediterranean Food Pyramid, encourages pairing the diet with daily exercise, mindful eating and stress management. Enjoying meals with family is also considered to be an important aspect of the diet.

How to follow it? Generally speaking, the below is a good guideline to follow.

• Include a vegetable and/or fruit at every meal. Aim for 5 to 9 cups of fruits and vegetables a day. Think about including deep, colorful choices.
• Always choose whole grain! Some tasty options are buckwheat, bulgur, brown rice, oats, and millet.
• Non-meat proteins are encouraged from a variety of legumes (beans, dried peas and lentils) and eggs (anywhere from 4 to 7 per week). 
• Olive oil is the principal source of fat: approximately 1-2 tbsp. daily, in addition to nuts and seeds (about ¼ cup).
• Fatty fish or poultry (free-range) should be consumed 2 times per week, 3-4 ounces per portion.
• Limit red meat (ideally lean and grass-fed) to a few times per month.
• Limit sweets to fresh fruit and a touch of honey.
• Consume moderate amounts of cheese and yogurt, preferably low-fat/non-fat.
• If you drink, drink wine in moderation (optional): about 1 glass for women and 1-2 glasses for men (5 oz. per glass).
• Flavor with herbs and spices instead of salt.
• Slow down. Sit down at a table to eat each meal/snack.
• Be active! Even though going to the gym usually translates as a stronger, more powerful workout, it’s important to also remain active throughout the day by taking the stairs, walking during your lunch break, or standing instead of sitting while you type!

What do you like the most about the Mediterranean diet?

Written by Alanna Cabrero, MS, RD

Originally posted on NYHRC Tumblr 

References: 
Try Mediterranean Diet to Stay Healthy. Healthy Hand.  
Mediterranean diet is a healthy choice. Kenosha News.  
Making the Mediterranean diet work in the Midwest. StarTribune. 

Edited by TCabrarr

Photo of Tuna (Yellowfin, preferred) by Evan Goldenberg on Flickr. 

Farmers’ Markets: Where You Can Find Real Food

If you are into local/real food, you’ve probably been to The Union Square Greenmarket. This wonderful market attracts around 140 regional farmers, fishermen and bakers each season, and approximately 60,000 shoppers daily! 

I am a huge fan of farmers’ markets, because even though they may not have the fancy “organic” label, the food is most assuredly grown in a greener fashion. They use natural fertilizers and cattle/chicken/pigs are allowed to roam and feed on grass, rather than force-fed corn or soy (which is probably a genetically modified organism (GMO) to boot!). 

Below are some of the reasons why I heart farmers’ markets:

Yummier. Have you ever compared the smell and taste of a grocery store tomato to a local tomato? There is no comparison. Food imported from far away is older because it has traveled so long to get to you. Also, as food expert Darya Pino Rose states, industrial produce is “bred for durability, mass production, and ease of transport,” not for taste and much less for health. Local produce quality is retained because the farmer allows foods to ripen and then harvests them at the peak of their flavor.

Healthier. Not only does fresh food tend to have higher antioxidant and phytonutrient counts, but local produce also has less pesticide residue and fewer preservatives.

Easy. USDA Farmers’ Markets Search and Grow NYC are great resources to find the farmers’ market nearest you. It’s that easy! You can also check whether food assistance programs such as SNAP and WIC cards are accepted. 

Unique. Many farmers’ markets offer lesser known fruits and vegetables, providing a variety that can be both tasty and nutritious. In most grocery stores, you find a few plant varieties, but with smaller local farms, it benefits their soil to grow many different varieties. Therefore, we reap the benefits of unique flavors, colors, and shapes! For more ideas on seasonal varieties, check out the USDA’s seasonal produce guide or the awesome seasonal chart from Grow NYC.  

Sad Statistic: The UN Food and Agriculture Organization estimated that more than 75% of agricultural genetic diversity was lost in the 20th century. Yet, small, biodiverse farms preserve our food heritage!

Safe & Smart. Not only can local farmers answer questions about the quality of their produce and how the food is raised, they also have great recommendations on ways to prepare their products. After all, they love (real) food.

Good for Humanity & the Environment. If nothing else, farmers’ markets are a way to connect to the land through the grower. Knowing where your food comes from makes for an extremely powerful experience. In addition, by selling locally, farmers reduce distribution and packaging, reducing waste as well as advertising costs. Well-managed farms conserve fertile soil and clean water in our communities. In addition, farms provide habitats for wildlife since they retain the surrounding fields and ponds.

Wow Tip: In conventional food markets, the farmer gets about 10 cents of each dollar after all the middlemen have been paid. At a local farmers’ market, farmers keep 80-90 cents of each dollar. Doesn’t that make more sense?

Tips for Visiting a Farmers’ Market:

1. Ask questions!Some of these foods are not going to be familiar, and that’s okay, but you’re never going to get acquainted if you don’t start somewhere. Ask away! 
2. Pick one or two new foods at a time. Buying too much at one time might overwhelm you and lead to food waste.
3. Buy vegetables.If cost is a concern, start with vegetables. Since fruits are more perishable and harder to transport, they are usually more expensive. Vegetables, on the other hand, are hardier.
4. The more asymmetrical, the better!Gertrude Stein declared “there are no straight lines in nature.” Usually, the less perfect a fruit/vegetable looks, the better it is for you. Consider the funky shapes of heirloom tomatoes!

How do farmers’ markets make your life better?

Pictured: Local farmers’ market in Ansouis, France. 

Originally posted on NYHRC Tumblr

References: 
Pino Rose D. Foodist: Using real food and real science to lose weight without dieting. Haper One. 2013. 
Why buy local? 10 Reasons to Buy Local Food. Grow NYC. 
Top 10 Reasons to Shop at a Farmers Market. Farmers Market. Nutrition.Gov. 

Edited by TCabrarr

Will You {Vitamin D} My Sunshine?

Contrary to popular belief, the sun – in moderation – is not inherently bad for you. Here I come, Rockaways! The truth is that sun exposure is what helps our skin make vitamin D. As little as 5 to 30 minutes of sun exposure to the face, arms, legs or back without sunscreen between the hours of 10am and 3pm twice a week is usually enough to prevent deficiencies. A quick tip is to estimate the amount of time it takes for your skin to get mildly pink. This is the equivalent of 10,000-25,000 IU of vitamin D.

NOTE: Using as little as SPF-8 blocks your skin’s ability to make vitamin D by 90%.

Continue reading at NYHRC Tumblr..

Traveling Light

With the arrival of summer comes the oh-so-anticipated summer trip. For some people, this is synonymous with weight gain since no one wants to diet while on vacation. But the truth is that you can indulge and fully experience every plate…I mean place, without ruining a year’s worth of hard work.

By adding these six healthy tips to your travel routine, I promise you will be able to savor every moment of your trip without the nagging guilt of breaking from all your healthy habits.

Tip 1: Always carry healthy snacks with you. Airports, airplanes and vending machines do not offer healthy options and they’re tough on your wallet. By having healthy snacks handy you will make better choices and avoid overeating. Here are some of my favorite travel snacks: granola bars (watch the sugar content), trail mix with dried fruits and nuts, individual packets of nut butters (so delicious on fruit), whole-wheat crackers with reduced-fat cheese, dehydrated kale chips, dried coconut slices, and salmon/turkey jerky (look for brands with low sodium and no added preservatives). 

Tip 2: Drink water whenever possible. When flying, especially on long flights, keep the alcohol and coffee consumption to a minimum. They can lead to dehydration, which results in headaches, fatigue, and reduced concentration. Drink more water throughout your vacation and don’t waste your valuable calories on juice or soda.

Supertip: While you can’t go through security with a full bottle of water, you CAN take an empty one! Just fill it up at a water fountain inside.

Tip 3: Be selective and smart with your indulgences.When I travel I like to eat two substantial meals a day, preferably a hearty breakfast and an early dinner. This provides me with enough energy throughout the day while still allowing me the chance to try local delicacies* guilt-free. When we travel, we eat out more and therefore tend to overeat. Cutting down to two meals a day lends some occasion to the sampling of regional foods without leaving you feeling stuffed or bloated.

• Eat breakfast.Breakfast prepares your system for a full day of activities. Choose a meal that is high in protein and high in fiber (local fruits and grains). This will provide long-lasting energy to help you make better choices throughout the day.
• Avoid eating late at night as this will disturb your sleep (you thought jet lag was bad?) and make you feel bloated in the morning.
• *If you can get it stateside, it ain’t a delicacy. You might think of a McDonald’s sundae as an indulgence, but if you’re in Italy do as the Italians do and opt for a small gelato from a local hotspot instead.

Tip 4: When it comes to activities, do as the locals do. Take advantage of your location! If you are in the Caribbean, go snorkeling or try paddle surfing. If you are in a big city like Chicago or Paris, take a walking tour of the amazing architecture. If you’re in Buenos Aires, take a tango class from the pros. There is always an opportunity to be active. If you follow tip 3, take a moonlit stroll after dinner.

Tip 5. Share whenever possible. I know, I know, you just have to try the homemade Baklava. Don’t let me stop you! But why not share? That way you can have your cake (literally) and eat it, too.

Tip 6. Be kind to your stomach.Traveling can wreak havoc on your digestive system. Make sure you eat enough fiber throughout your trip (fruit, vegetables, whole grains) and drink enough water. Eating probiotic-rich foods (yogurt, kefir, kombucha tea) has proven to help aid digestion. And when that spicy Thai dish doesn’t sit quite right? Try herbal teas like ginger and peppermint to soothe the stomach.

For more travel tips visit my Pinterest page.

How do you stay healthy while traveling?

Written by Alanna Cabrero, MS, RD 

Originally posted on NYHRC Tumblr 

References: 

How to Eat Healthy While Traveling. USA Today.

7 Ways to Lose Weight On Your Next Vacation. Fodor’s. 

 Edited by TCabrarr

The Debate: Juicing vs. Blending. Guest-blogging for Healthy Hand- an innovative company that helps you pick healthy food options from local restaurants. Pretty cool! 

Watermelon: Nature's Canteen

When the weather outside rises upwards of 90°F and humidity levels soar above 70%, it becomes crucial to remain hydrated. According to general guidelines, men and women should drink ~13 cups and ~9 cups, respectively, of water a day. This number should increase when you exercise, sweat a lot, or if you are overweight/obese. So make sure to always have water handy or…

Take advantage of seasonal foods that have high water content, such as watermelon. As the name implies, watermelon is almost entirely water – 92% (or higher) with 6% sugar and traces of protein. In season from July to September, watermelon is part of the Cucurbitaceae family, and is related to the cantaloupe, squash, pumpkin, cucumber, and gourd. Despite there being 1,200 known varieties, only about 50 are grown in the US. To find out more about your locally grown varieties, which are naturally low in pesticides and more wallet-friendly, check out What is Fresh.  

Delicious and Nutritious!
One cup of cubed red watermelon contains 25% of your Daily Value (DV) of vitamin C, 10% vitamin A (from carotenoids), 175 mg of potassium and one gram of fiber – all for only about 45 calories! Watermelon also contains magnesium, vitamin Bs (B1-thiamine and B6-pyridoxine) and has high content of lycopene, a powerful antioxidant found in the reddish pigment.

The Benefits of Watermelon

• It’s a great low-calorie snack.
• It’s a heart-healthy food according to the American Heart Association because of high potassium, magnesium and vitamin C content.
• It decreases cancer risk due to lycopene content – specifically prostate, breast, endometrial, lung and colorectal cancers.
• It supports healthy eyesight and prevents glaucoma.
• It aids in the maintenance of electrolyte and cellular function.
• It increases levels of arginine, an amino acid researchers believe improves blood flow and consequently high blood pressure. Preliminary evidence also shows that it may aid in preventing excess accumulation of fat in fat cells.

Selecting a Watermelon

• Color: Deep red/pink is better. Recent studies confirmed that fully ripe watermelon has a much higher nutritional content, and is flush with lycopene, beta-carotene and phenolic compounds. If purchasing pre-cut watermelon, look for flesh that is a deep color with as few white streaks as possible. Today, 85% of all watermelons grown in the US are seedless. However, if you select a watermelon with seeds make sure it is deep in color or white. The underside should be creamy yellow, indicating ripeness. Note: seedless watermelons are not the result of genetic engineering but of hybridization.
• Weight in Water: A fully ripe watermelon will feel heavy for its size because water content increases as it ripens. Heavier is better!

How to Store and Prepare
Whole watermelon is best stored below 70°F as room temperature has been shown to increase levels of lycopene and beta-carotene. Once cut, cover and refrigerate. Eat within a few days up to a week. Note: always wash the watermelon before cutting to eliminate any bacteria that may be on the surface, that way the knife won’t contaminate the inner flesh.

Ideas on How to Cook and Serve

Watermelon has a thirst quenching texture but is also delicately crunchy, which makes it unique.

• Cut up into triangles or “melon balls” for an easy snack.
• Make a fruit salad and add yogurt and/or granola.
• Grill watermelon as a side dish or dessert.
• Make ice pops or ice-cubes. Blend watermelon (no added water necessary) with fresh mint, crushed ginger, and black pepper. Freeze and enjoy!
• Try one of many fresh summer salads including a watermelon and jicama salad or a watermelon and tomato salad (pictured above). Recipe: Mix 2 cups of watermelon (cubed) with 1 red tomato (½ inch pieces) and chopped fresh basil. Drizzle balsamic vinegar and sprinkle crumbled feta or queso fresco. So easy, and so tasty!

Did you know about watermelon’s amazing properties?

Written and photographed by Alanna Cabrero, MS, RD

Dietary reference intakes for water, potassium, sodium, chloride and sulfate. Institute of Medicine.

Watermelon, Summer’s Antioxidant Splash. Environmental Nutrition. August 2010. 

Find Out Why Watermelon is a Nutritional Powerhouse. Natural News.

Watermelon. WHFoods.

Edited by Tamara Cabrero

Originally posted on NYHRC Tumblr 

Crazy for Caffeine

When people first see me for a consult they often tell me, very proudly, that they have cut caffeine from their diet. I always ask, why?

After a roller coaster of bad press, caffeine, found in its natural form in foods like coffee, tea leaves (green tea specifically), kola nuts, and cocoa beans (chocolate), has been proven to possess true health benefits. To be clear, natural caffeine is NOT the same as the synthetic form used in soft drinks, energy drinks, and medications.

According to coffee lovers all around the world and mounting research, caffeine sharpens your mind, provides a vital boost of energy, and makes you more alert. Most studies have found that 2-4 cups of coffee (300-400 mg) per day can:

• Increase longevity in women
• Protect against heart disease (Note: blood pressure increases with intake from caffeinated soft drinks, but not natural sources.)
• Lower risk of breast cancer and type II diabetes
• Reduce odds of developing dementia
• Enhance endurance and performance during workouts by decreasing muscle fatigue
• Recommendations range from 1.5 to 3 mg per pound of body weight
• Increase metabolism (up to 7-15% of resting metabolic rate) and improve waistline
• Lower chances of developing kidney stones and gallstones
• Act as a mild-antidepressant, and is associated with fewer suicides

Just how much is too much? 
Caffeine is a stimulant that excites the brain and may cause dependency. Although most people can tolerate 200-400 mg a day without unpleasant side effects, some people are more sensitive than others. The way you react to caffeine depends on multiple variables such as the amount you typically consume as well as your age and weight. Older adults and men are more susceptible to the effects of caffeine. Like most substances, tolerance increases with use. Heavy caffeine intake – in excess of 600 mg a day - may cause headaches, fatigue, insomnia, irritability, drowsiness, nervousness, stomach upset, and a depressed mood.

My tips for caffeine consumption: 

• Timing is everything. Caffeine is completely absorbed by the body in 45 minutes, but the effects of an average cup of coffee can last up to 3 hours, with traces remaining for 10 hours! Get a boost of energy early in the day and avoid drinking/eating caffeinated products after 2 pm.
• Try caffeine from natural sources. Note: the longer the brewing time (for coffee and tea), the higher the caffeine content. 
• If you know you are sensitive to caffeine, cut down gradually or try decaf. Note: decaf is not completely free of caffeine. 
• Read labels. Labels are required to list caffeine in the ingredients but not the amount. Go figure. 
• Be medication savvy. Some meds and supplements, such as antibiotics (cipro, noroxin), theophylline, amphetamines (Ritalin), pain relievers, cold medicine, and Echinacea, will increase the effects of caffeine. Talk to your doctor/pharmacist about whether caffeine might affect your medications.
• If you are pregnant, limit yourself to 1-2 cups of coffee. 
• Don’t ditch water. Caffeine has been proven to be a mild diuretic, but it still counts for your total water intake. Caveat: caffeine products should be calorie-free and natural.  Soft drinks don’t count!
• Bone smart. Upwards of 300 mg of caffeine a day may accelerate bone loss, especially in elderly women. Mix your coffee with milk to counteract loss.  
• Caffeine should NOT be consumed by children. Preliminary research suggests that children who consume caffeine on a regular basis, even as little as 28 mg of day, are more restless, meeting criteria for ADHD, and show symptoms such as trouble thinking clearly, lethargy, and anger. Caffeine is not a nutrient and therefore is not necessary for a balanced diet. Bottom line: don’t take the risk.

• Plain, brewed            8 oz   102-200 mg
• Instant                       8 oz   27-173 mg
• Espresso                   1 oz   30-90 mg
• Plain, decaffeinated  8 oz   3-12 mg 
• Tea, brewed              8 oz   40-120
• Green tea                  8 oz   25-40 mg
• Black tea                   8 oz   40-70 mg
• Dark chocolate          1 oz  12 mg
• Soda                          12 oz   35-55 mg
• Energy drinks            8 oz   80-300 mg
• OTC Meds                1 tablet  60-200 mg

Check out the Center for Science and Public Interest for more details. 

What is your take on caffeine?

Written and photographed by Alanna Cabrero, MS, RD 

Originally posted on NYHRC Tumblr. 

References:

Is Caffeine the World’s BEST Drug? RedBook Mag.
Caffeine. Medicine Net. 
Caffeine Metabolism. Energy Fiend. 
Willet W. Eat, Drink, and Be Healthy.
Mahan S and Escott-Stump S. Krause’s Food & Nutrition Therapy.

Edited by TCabrarr

BBQ Tips for Grilling Season

One of my absolute favorite summer activities is inviting people over for a day of grilling. While a BBQ doesn’t usually translate to healthy eating, there are a few small habits we can adopt to make our grilling experience both savory and healthy. Enjoy the month of July, also know as the grilling month! 

Enjoy the BBQ 3-Step Process. Happy 4th everybody! 

Step 1: Before the BBQ

a.) Don’t Skip Meals to “Save” Calories for Later. Hunger and low blood sugar can cloud your judgment thus leading to overeating and poor food choices. Ensure that you have a small, balanced meal before the big event.

b.) Ask The Host What Is On the Menu. By knowing what will be served, you can plan ahead and prioritize your food choices. This will also give you the opportunity to fill in the gaps with healthier, lighter food choices. Some easy substitutions could be leafy green salad instead of potato salad, jicama/celery/carrot strips instead of chips, or guacamole instead of cheese dip. Pictured are grilled vegetables and a cheese-less pizza with fresh tomato paste, asparagus and zucchini. 

Step 2: During the BBQ  

a)      When Cooking Any Meats, Always Add Herbs and Spices. When meat is cooked over high heat (i.e. grilling) it creates a compound called malondialdehyde, which has been linked to cancer, heart disease, and other chronic conditions. By rubbing antioxidant-rich oregano, rosemary, parsley, black pepper, paprika or garlic on meats, you can reduce up to 71% of this nasty compound, as per a study in the American Journal of Clinical Nutrition.

Note: Vegetables are malondialdehyde-free! 

b)     Practice Mindless Portion Control (seriously)!By eating from small plates such as salad or dessert plates, or using chopsticks as utensils, you will eat less without even noticing! Studies have shown up to a 50% decrease in caloric intake without a change in fullness or satisfaction.  

c)      Fill up on Lighter Foods First. Don’t get me wrong,I’m allfor indulging in a burger at a BBQ. But to decrease your chances of overeating, try having your salad and vegetables, which are high in fiber and water content and low in calories, first. This will slow down your digestion and help you to feel full faster.  

d)     Mingle! Standing burns more calories than sitting, so get up and socialize!

e)      Don’t Drink All Your Calories.Be smart about what you drink. Mixed drinks (12oz), such as a Dark & Stormy or a Margarita, are extremely caloric, with 320 to 540 calories, respectively.

Try these simple tricks to lower your caloric intake:

• Have a glass of water between each alcoholic drink.
• Ditch all added sugars in mixed drinks, for example try a sugarless-mojito. 
• Get creative with flavors – add basil, mint, lemon, lime or orange slices to your drink.
• Use flavored seltzer instead of soda.

Rule of thumb:

• 1 glass of wine (5oz) = 100 calories
• 1 beer (12oz) = range from 90-150 calories
• Liquor without mixer (1oz) = 60-70 calories

Step 3: After the BBQ

a)      Fix It At the Next Meal. So you may have overindulged at the BBQ after all. Don’t give up on your entire weekend just yet. Practice portion control the next day. Fill at least half of your plate with fresh or grilled vegetables. 

b)     Hydrate, hydrate, hydrate! Water is my drink of choice (add fresh basil for flavor), but coconut water is a great natural option. If you decide to have an energy drink, dilute it with water.

c)      Take a Walk. Physical activity will help you detox and burn off calories.

What are your favorite BBQ tips?

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

References:

6 Jedi Mind Tricks That Convince People To Eat Healthy. Summer Tomato.   

Synergistic summer food pairings can boost health benefits. USA Today.

Antioxidant-rich spice added to hamburger meat during cooking results in reduced meat, plasma, and urine malondialdehyde concentrations. American Journal of Clinical Nutrition

Tips for a Healthy and Happy 4th of July.  Time.

Edited by TCabrarr 

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.

Bushwick Nutrition turned 1 today! Thank you for reading and stay tuned for more interesting nutrition topics! All the best, Alanna 

Against the Odds: The James Nicholson Story

To celebrate Men’s Health Week, I would like to share the amazing story of how my colleague, James Nicholson, changed his life. James is a certified Fitness Trainer, a Licensed Massage Therapist, a distance runner and a TRX/Kettle Bell enthusiast at the NYHRC Whitehall location. 

Before James committed to regaining his health, he was 70 pounds overweight and had a 40-inch waist (too much belly fat). By the time he was 19 years old, he had had two hip surgeries and one knee surgery. When men let their eating habits slide, claiming lack of time or no interest in cooking, they tend to overindulge in fast food. Excessive poor eating habits lead to weight gain and belly fat, which can result in cardiovascular disease, metabolic syndrome (more common in men than women), certain cancers (colorectal and colon) and benign prostatic hyperplasia. 

James told me that up until the day he decided to commit to his health goals, he was misinformed about what a proper diet entailed. He skipped meals (the #1 dieting approach for men) and suffered from lack of energy and mood swings. The little exercise he managed to squeeze into his day gave him physical pain. So James turned to a personal trainer and dietitian for the help he needed to make the biggest change of his life. It took him 7 grueling months, but James lost the excess weight. As a result, his body started functioning better, he had more energy, and he looked as great as he felt.

James’s personal tips:

1.      See a dietitian/nutritionist. Strategies are good but a specific eating plan is the most effective way to achieve your personal goals. A dietitian/nutritionist tailors your meal plan based on food intolerances, preferences, and existing health conditions.

2.      Drink water, not coffee.There is no end to the benefits of drinking more water. Water thins the blood and lowers blood pressure naturally. It facilitates liver and kidney function and aids in digestion, and it improves circulation, which aids in mental focus. Fresh fruit (with ~90% water content) aids hydration and also increases vitamins, minerals and electrolytes.

3.      Eat frequent, small meals. Our bodies are not designed to go for long stretches of time without nourishment. Avoid waiting more than 4 hours between balanced meals consisting of a variety of lean protein (turkey, fish, chicken), healthy fats (avocados, olive oil, nuts) and complex carbohydrates (whole grains, vegetables – raw or cooked). This combination will leave you feeling satiated and energized.

4.      Have a game plan. You need to schedule your meals and snacks ahead of time if you want to succeed. Make sure you have fresh fruit, nuts and/or vegetables available at your desk for snacking. This will keep you from reaching for candy or coffee.

5.      Be your own activist. Create a support group and strive to be an agent of change for those around you. See if you can have the office vending machines offer healthier options!

6.      Get your significant other involved. You are more likely to accomplish your goals if your partner is on board. Making healthy changes together will help you not only reach your targets but also maintain that healthy lifestyle.

7.      Sleep, sleep, sleep.

8.      James’s tip for the win. Your body is the first gift you receive in life. Just like a luxury car that runs on a specific type of fuel, your body will perform to the best of its ability if you fuel it properly and regularly.

James’s powerful and encouraging experience is one of many ways to take back your health. Remember, we are all unique and our needs vary from person to person. If you have specific questions for James, feel free to contact him. If you are interested in making dietary changes, take advantage of the 20-minute complimentary nutrition sessions at NYHRC. 

Originally posted on NYHRC Tumblr. 

Inspired by  James Nicholson.

Written by James Nicholson and Alanna Cabrero, MS, RD. 

Edited by TCabrarr.

References: The Perils of Belly Fat. Today’s Dietitian June 2013.

Super Flax

Flaxseeds have been part of the human diet since 4000BC. There are two varieties, brown and golden, and they share similar nutritional characteristics. Flaxseeds owe their high nutritional profile to three main components: lignans, omega-3 fatty acids, and fiber.

• Flaxseeds have 800 times more phytochemicals – known as lignans - than other oil seeds. Lignans act as phytoestrogens and have proven to reduce hormone-dependent cancers (specifically prostate and breast cancers) and cardiovascular risk.
• A type of omega-3 fatty acid known as alpha-linolenic acid (ALA) is found in flaxseeds. Two tablespoons have 3.5 grams of ALA, which is higher than the NIH recommendation! Omega-3 fatty acids decrease risk of inflammatory conditions such as heart disease, diabetes, and arthritis.
• Flaxseeds contain both soluble and insoluble fiber, roughly 2 grams per tablespoon (0.5 grams soluble). Fiber is healthful for digestion (constipation), cardiovascular health (lowering total and LDL cholesterol) and diabetes (controlling blood glucose and lowering HgA1c).

So which incarnation is better: whole flaxseeds, flaxseed meal (ground/milled) or flaxseed oil? Like most things, it depends.

For the full benefit:  I usually recommend ground flaxseeds because the nutrients are more bioavailable and easier for our bodies to digest.

To aid constipation: Whole flaxseeds tend to pass through our intestine undigested, which means that we don’t absorb all of the nutrients. They can have a laxative effect (if taken with enough fluid) and can relieve constipation.

For healthy fats: All forms of flax are a great source of omega-3 fatty acids, however flaxseed oil does not have fiber or lignans, since both are found in the fibrous part of the plant.

Where to buy? Flaxseeds have gone mainstream and can be purchased in health food stores and most grocery stores. 

How to store? Ground flaxseed and flaxseed oil have a shorter shelf-life than flaxseeds. I suggest refrigerating for higher retention of nutrients. 

How to cook? Omega-3s found in whole and crushed flaxseeds remain stable and intact while cooking in high heat; on the other hand, the omega-3s in flaxseed oil do not.

How to use? Flaxseeds can be a part of every meal.         

• Add to hot or cold cereals
• Combine in sauces/condiments like mustard or light mayo
• Sprinkle on yogurt, toasted bread or whole-grain waffles
• Blend into homemade smoothies
• Cook in casseroles
• Bake in cookies, muffins, or breads
• Add flaxseed oil to salads or smoothies
• Use crushed flaxseed as breading for chicken or fish

Best brand? The one that only has 1 ingredient! For products containing flaxseeds, Nature’s Path, Bob’s Red Mill, Kashi, KIND, and Simply Beyond are some companies that consistently use them.

Recommendation: Make flaxseeds a part of your daily diet. Start with 1 tablespoon and slowly (and as tolerated) add up to 2 tablespoons a day.

NOTE on ALA: We do not benefit equally from the omega-3s found in flaxseeds (ALA) as we do from those found in fatty fish – (EPA and DHA, or EicosaPentaenoic Acid and DocosaHexaenoic Acid). Our bodies have to convert ALA to EPA and DHA in order to use it, making the process relatively inefficient.  

Originally posted on NYHRC Tumblr

• What’s new in flax? We’re glad you asked. Today’s Dietitian. 
• Flaxseed Oil. University of Maryland Medical Center. 
• Flaxseeds.
• The World’s Healthiest Foods.

Edited and photographed by TCabrarr

Juicing vs. Blending 101

Juice bars are the latest of health trends to take the city by storm. It seems like every New Yorkcorner is sprouting a juice bar these days. Between Juice Generation, Juice Press,Organic Avenue, Liqueteria, The Butcher’s Daughter and others, this trend is becoming impossible to ignore. 

Here is the breakdown: 

Juicing:

Extracting the juice of the fruit removes most of the fiber as well as some nutrients such as antioxidants, protein, and essential fatty acids. Fruit juice has been touted for lowering risk of cancer and Alzheimer’s, helping with weight loss, providing a glow to skin, and aiding with detoxification. Experts believe that this concentrated form of nutrition makes vitamins, minerals, and enzymes easier for the body to absorb, although there is little scientific evidence to support this belief.

Pros

• Requires minimal effort to digest, therefore providing quick delivery of nutrients to the blood stream and giving the digestive system a break.
• Is a helpful way to increase intake of fruits and vegetables for people who do not consume enough on a daily basis, which is most people!
• Is useful for people sensitive to fiber (especially insoluble fiber that acts as a “mild laxative”) since most fiber is left out.

Cons

• Removes most of the fiber (except some soluble fiber) and 10-20% of the antioxidants.
• Allows fast delivery of sugars to the blood stream, drastically affecting blood sugar levels, and is therefore not recommended for diabetics or those at higher risk of developing diabetes.
• Is not usually satisfying as a meal or snack.
• Juicers are expensive, ranging anywhere from $200 - $500 dollars, and readymade juices can cost anywhere from $6 - $12 for a 16 oz juice! 
• Is time consuming to prepare and typically involves extensive cleanup time.

Blending:

Blending or emulsifying uses the whole fruit or vegetable, along with some liquid, to form a puree. You get everything the whole food has to offer including vitamins, minerals, enzymes, proteins, essential fatty acids, antioxidants and fiber.

Fiber has been proven to reduce the risk of CVD, stroke, hypertension, diabetes, obesity and certain gastrointestinal disorders (reflux, ulcers, constipation, etc). Higher intake improves total and LDL cholesterol, blood glucose, and insulin sensitivity both in children and adults. Most people consume less than 50% of their recommended fiber quantity!

Pros

• Expedites delivery of nutrients to the blood stream without significantly spiking blood sugars because of the natural fiber content.
• Requires only a small amount of digestion, giving the digestive system a break.
• Makes more nutrients available to the body because the whole plant is being consumed. For example, vegetable and fruit skins contain some of the highest concentrations of nutrients.
• Blenders, even including new machines like NutriBullet, only cost between $20 - $120,
• Allows for faster preparation and easier cleanup than juicing.

Cons

• Can cause bloating and gas, especially if you are sensitive to fiber or not accustomed to much fiber in your diet.
• Can make taste and texture difficult to manipulate.  
• Might decrease naturally-occurring enzymes because some blenders create too much heat if left to blend for too long. 

Whether blended or juiced, a liquid diet is NOT usually a balanced diet. Fruits and vegetables have little to no protein or fat, and therefore should not be your sole source of nutrition. I would not follow a strictly liquid diet for more than 2-3 days, maximum!

In my opinion, blending is higher in nutrition and a more efficient source of energy. In addition, it doesn’t spike blood sugars so drastically and helps increase fiber intake, which has been chronically low across all ages. 

Bottom line: juicing or blending can be a part of a healthy diet if followed in moderation. Indulge in an 8-oz juice or smoothie when you have a sweet craving or make it a part of your mid-morning or afternoon snack. Even better, replace your sweetened beverage (coffee, energy drink, soda) with a small juice or smoothie.

Stay tuned for Part II!

Originally posted on NYHRC Tumblr 

Written by Alanna Cabrero, MS, RD

References:
Juicing: Your Key to Radiant Health. Mercola 
To juice or to blend? NutriBullet Blog
AndersonJW, Baird P, et al. Health benefits of dietary fiber. Nutrition Reviews 2009. The Pros And Cons Of Juicing. Food Republic. 

Edited by TCabrarr