Category: Nosh

How Bad Are Soft Drinks For Your Health?

The short answer: Very!

Yes, I can hear the screams now, “Don’t take away my soda!”

But here’s the truth: Soft drinks are the largest source of empty calories in the American diet and soda drinkers are at higher risk for obesity and heart disease.

Before you put your hands over your ears and sing “La la la” to drown out the message, let’s look at how your body digests a soft drink.

Our bodies are designed to digest food slowly through many phases in the stomach, large and small intestines. This slow digestion releases calories as fuel into the body to be used over time, rather than all at once. The process of digestion itself burns calories. Any unused calories are then stored as fat. Soft drinks, however, are liquid calories which need no digestion and are released into almost immediately. For most people it would take an hour of walking at a moderate pace to burn the nearly 200 calories in a typical can of soda. Given that most Americans move just 8 minutes per day, it is easy to see how the empty calories in soft drinks contribute to obesity.

People who drink at least one soft drink per day are 27 percent more likely to be over weight and are likely to eat more calories per day than non-soda drinkers. Drinking soft drinks does not make you feel full and, even worse, stimulates hunger.

So, does this mean you can never have a soft drink?

No, if you really love the taste, have a soda as an occasional treat. Think of soft drinks as what they are, liquid candy, not a beverage.

Would you eat a bag of Skittles as a side dish at dinner?

A 2.6 ounce bag of Skittles contains approximately the same amount of sugar as a 20 ounce soft drink. You body needs water to digest and function properly. Drinking water at meals rather than soda will aid digestion, cut empty calories as well as support your immune system, and keep muscles and joints working well.

But, what about diet soft drinks? That’s better right?

You would think diet soda would be a better choice, but it turns out it may be even worse for your health. Daily diet soda drinkers are nearly 50 percent more likely to have heart disease than non-soda drinkers. Again, drinking soda of any kind doesn’t make you feel full, and artificial sweeteners also stimulate hunger.

The jury is still out on whether artificial sweeteners and other ingredients including in soft drinks cause cancer or other health concerns. In typical studies, rats are fed a “clinical dose” of the ingredients to see what happens. This dose is many times more than a recommended serving. With the average American drinking nearly 600 cans of soft drinks per year, many of us are consuming a clinical dose.

Do your body a favor. Limit soft drinks and be kind to your heart.

Chances are, 10 years ago you didn’t really know what gluten was. (Raise your hand if you’re still not totally sure what gluten is!) But you’ve probably heard of it. Gluten-free product sales have more than doubled since 2011, and 30% of polled Americans report wanting to cut back on the gluten in their diets. Celebrities left and right are touting its benefits. Books are being written about the dangers of consuming toxic gluten-containing grains, wheat being the absolute worst.
Are we really being poisoned by are whole wheat sandwiches? Let’s take a closer look.
WHAT IS GLUTEN? Answer: a protein. I know, I know, it’s found in breads, grains, and similar “carbohydrates.” These foods are classified as carbohydrates because that is what they are mostly made of, but they also contain vitamins, minerals, fats, and, yes, protein. Gluten is one of those proteins, and it is responsible for giving structure to our favorite carbohydrate-containing foods.
OK, SO…WHY THE FUSS, IF IT’S JUST PROTEIN? For most people, there’s no reason to fuss. Only about 1% of the population has Celiac Disease, an autoimmune condition in which the body mistakes gluten for something dangerous, and it launches a full-fledged immune attack. This causes inflammation and a whole host of very serious conditions. The only treatment for Celiac Disease is to completely avoid gluten-containing food, medications, and even hygiene/beauty products. Some research suggests that another 6% or so of the population may be gluten intolerant, so they don’t have Celiac Disease but they do seem to do better on a low-gluten diet. For the remaining 93% of us, gluten isn’t a problem at all.
WHY SHOULDN’T I JUST AVOID GLUTEN ANYWAY? YOU KNOW, JUST IN CASE. I MIGHT FEEL BETTER.
Unfortunately, there are some serious downsides to going gluten-free:
It’s really, really hard to get certain nutrients when you cut out foods containing gluten. This includes many of the B vitamins, which are linked to everything from energy to decreased risk of certain birth defects. (Side note: if you’re thinking you’ll just go gluten-free and pop a few supplements, think again. Many medications and supplements use gluten-containing ingredients.)
It can be socially isolating. True gluten avoidance makes social gatherings very challenging due to how many foods contain gluten, and how easy it is to contaminate gluten-free foods simply by preparing them in the vicinity of gluten-containing foods.
It has never been easier, and at the same time, so difficult to go gluten-free. Nowadays, you can find a gluten-free version of just about any gluten-full food, from cakes and candies, to pizza and pasta. However, these processed gluten-free convenience foods are often lower in fiber, vitamins, and minerals (see above); and higher in sugar, preservatives, and fillers than the gluten-containing foods they were created to replace. Additionally, they often rely on rice-based ingredients, which could potentially lead to an overconsumption of arsenic if you aren’t careful. Yikes.
It’s expensive! One recent study, in fact, found that gluten-free products were, on average, 242% more expensive than their gluten-containing counterparts.
Why does anyone bother with a diet that is expensive, socially binding, nutritionally restrictive and inclusive of some very processed, unhealthy foods?
SHALL WE CONSIDER SOME OF THE POTENTIAL BENEFITS?
A lot of perfectly nutritious foods are naturally gluten-free, such as beans, fruits, vegetables, quinoa, nuts, seeds, extra-virgin olive oil, and more. By going gluten-free you might start incorporating more of them into your diet by default.
A lot of not-so-very-nutritious foods do contain gluten: cakes, pizza, pies, cookies, and so on. Who couldn’t stand to adopt a lifestyle that relied a little less heavily on these sugary, processed treats?
If done well (as in, to maximize nutrition and decrease risk of cross-contamination), it will require a lot more cooking at home. Restaurant meals, take-out, and convenience foods are often sky-high in sodium, trans fats, unsavory oils, and lots of ingredients only a chemist could decipher. Less of that, and more home-cooked meals, can be a big step toward improving your health.
BOTTOM LINE: FIT OR FLOP?
As a registered dietitian, I have to say, this one is a flop. Unless you have Celiac Disease, there is absolutely no credible evidence at this time that avoiding gluten has any benefits. However, replacing sweets and refined grains with fruits, vegetables, beans, and other wholesome foods is never a bad idea! So when you see something labeled “gluten free,” take a closer look: it could be marketing hype, or it could be a cool new food to try.

Looking for lunch ideas that will fill you up without filling you out? Try these light and easy fiber and protein-rich lunches that will keep you feeling satisfied without blowing your calorie budget.

Craving a gooey, cheesy, sandwich? No need to deprive yourself with this trimmed-down version of a classic Monte Cristo.

A Better Monte Cristo Sandwich

Reduced-fat swiss cheese, thinly sliced turkey or chicken breast (your choice), whole-wheat bread and trimmings are dipped in a savory egg batter and pan-fried for a delicious lunch that’s ready in only 15 minutes. This one is a real crowd-pleaser (kids love it, too) with a whopping 53 grams of protein, healthy fats, and 6 grams of fiber.

This hot sandwich only takes a couple more minutes to prepare than your every day cold sandwich, but man is it worth it! Heat in a nonstick skillet for about two and a half minutes per side and voila … melted cheese goodness that’s good for you, too.

The baby spinach is a good source of vitamins A, C, and folate, as well as minerals such as manganese, zinc, and iron. It is also a good source of fiber and even contributes a small amount of protein to the diet. Add as many extra leafy greens as you like for next-to-zero calories and even more filling fiber.

Running on empty? No problem! Power up with this salad featuring black beans as the star, whole kernel corn, and a tasty homemade dressing you can whip up in minutes.

Black-Bean Salad

It is often thought that vegetarians have a difficult time meeting their daily protein requirements, but consuming vegetables with protein (like beans) make it easy to stay on track. One half cup of black beans gives you 8 grams of protein and fiber with only 114 calories per serving.

Since this salad uses canned beans and corn, its a snap to put together. Combine all ingredients together in a big bowl, then let the marinade work its magic for about half an hour before you dig in.

Studies show that regular bean consumption is associated with lower body weight and smaller waist circumference. Frequently eating beans may also reduce your risk for heart disease.

Heart-healthy soy foods like tofu help decrease your risk of heart disease by lowering LDL cholesterol. Try this Peanut Tofu wrap made with store-bought Thai peanut sauce for a speedy, tasty lunch.  Opt for low-sodium sauce if you can find it.

Peanut Tofu Wrap

Tofu is a healthy protein source that contains all of the essential amino acids. Wraps are a great way to package a protein and veggie-packed lunch with fewer carbs than a traditional sandwich.

Spread a little peanut sauce on the tortilla, add tofu and veggies, roll up and you’re done! If making this ahead of time, wrap in foil for neater, easier eating later on.

To save on prep time, pick up a package of pre-marinated baked tofu in the produce section of most grocery stores. Throw this meal together in about 10 minutes for 19 grams of protein and 5 grams of satisfying fiber.

Looking for a new brain-food favorite? Omega-3-rich fish promotes healthy brain aging and aids in memory retention. A little healthy fat from the avocado plus nutrient-rich quinoa and broccoli make this hard to beat for a complete lunch.

Roasted Fish with Quinoa Salad

Research shows that eating steamed broccoli can provide even more cholesterol-lowering benefits than enjoying raw. Quinoa is high in both fiber and protein with loads of other nutrients making it a good carb choice for boosting energy levels.

If you’ve got 20 minutes, this flavorful bowl is well-balanced with a healthy dose of vitamin C to boot. Steam broccoli in the microwave for about three minutes. Line your pan with aluminum foil before roasting fish for fast and easy clean-up.

Do you ever get tired of seeing the superfood lists that keep popping up on your social media newsfeed or on news websites? I admit that I am sometimes tempted to hide those posts because they seem to show the same foods over and over.

Take avocados for example. Those green nubby things are on almost every superfood list I see.

For a long time, I hated (or thought I hated) avocados. So when I saw them on a superfood list, I rolled my eyes with a silent, “Yuck,” to myself. Fortunately, I matured and decided it might be a good idea to actually finally try them and see what the fuss was all about. To my surprise, they were actually pretty good. I liked them in guacamole, on salads, and in smoothies, but not in brownies. That one was just a little too far out there for me.

But do they really deserve to be on almost every single superfood list? After all, other superfoods are good too. Like almonds, chia seeds, and blueberries.

Turns out, avocados really might be the new “super” superfood. They are more than just a green food to mush up and serve with Mexican food. They are actually extremely healthy for you, good for weight loss, and versatile to boot.

In doing some research, I found out that avocados are actually a berry and not a vegetable as you might assume. I would understand if you thought they were a vegetable because they are green. Not that it matters in terms of nutrition, but it is always good to have your facts straight.

Nutritional Superstar

When I was losing weight, I learned that eating foods packed with healthy nutrients made me feel better and were good for my weight loss. Avocados certainly fit that category. The World’s Best Foods website says, “There are very few Daily Recommended Intake (DRI) vitamins or minerals not found in avocados.”

Of particular interest to me as someone interested in weight loss is the low sugar and high fiber makeup of these healthy fruits. Half an avocado has almost 6 g of fiber and less than a gram of sugar. As someone who loves sugary foods, eating something with low sugar helps me control my cravings for brownies or other junky foods.

The nutrients in avocados help control your blood sugar and the fats have been shown to be beneficial for your heart’s health. When you eat avocados with lower fat, yet healthy foods such as salads, your body is better able to absorb important carotenoids. Carotenoids, in case you didn’t know, are plant pigments your body uses for immune function and disease prevention.

I know it is complicated, but it does help you see why avocados surely belong on the list of “super” superfoods.

The Calories and Fats Work for You

Calories are a concern when trying to lose weight.

The avocado has calories just like any other food, but the calories can work for weight loss.

·      A whole avocado without the seed has 322 calories and 29.5 g of fat.

·      A single cup of avocado slices has 234 calories and 21.4 g of fat.

·      Avocados have 13.5 g of fiber in a whole avocado and 9.8 g in a cup of slices.

If you are like me, you probably will not eat an entire avocado. Half an avocado has about 161 calories, which is a fraction of your overall calories for the day. The fat in the avocado is mostly healthy monounsaturated fat, which helps keep you full.  It’s a win-win all around.  

Thinking Beyond Guacamole

Guacamole is the most obvious use for avocados, but there are numerous options beyond guacamole. We like them in fruit smoothies, on a green salad, in homemade salad dressings, and as a way to add creaminess to soups. I tried grilling them once but that did not work out very well. I probably did something wrong that you wouldn’t do.

Avocados really do belong on the superfoods list. I promise not to roll my eyes the next time I see this familiar food on the inevitable superfoods posts that will surely scroll across my news feed today or tomorrow.

If I had a dollar for every gym member or client that has asked me if they need to be drinking a protein shake, well, I’d be able to buy nearly a lifetime’s supply of protein powder.

I’m only slightly exaggerating.

In the fitness industry it seems that people are pretty obsessed with protein consumption. Open any fitness or athletic magazine and you will see countless advertisements for various protein supplements, each one touting a higher and better protein content than it’s competitors…and likely being consumed by a bronzed, ripped athlete with impressive six pack abs.

Protein powders. Protein bars. Protein cookies. Protein pancakes. Even protein water…the protein products are seemingly endless.

So it’s no wonder the average Joe in the fitness world seems to believe the misconception that more protein is better. After all, how else are we going to look like that bikini model, body builder, or super fit elite triathlete if we don’t slug down copious amounts of protein immediately following our workouts?

News flash: not only is protein deficiency incredibly rare in adults in our society, but according to the Centers for Disease Control, Americans as a whole tend to consume too much protein. But there is a valid reason why athletes should concern themselves, at least somewhat, with protein intake.

Let’s break it down:

Protein is essential nutrient found in animal products, nuts, and beans. Protein is comprised of amino acids; amino acids are essentially the building blocks of our body. Because our bodies are made from these amino acids, it only makes sense that we need protein to help our bodies grow and repair.

Now, when we do something physically taxing on our muscles, such as strength training or a good, hard run, the microscopic fibers that make up our muscles actually tear. In theory, we then rest allowing our body to rebuild those fibers, and voila, we have muscular growth. But what do we need to assist in that repair and contribute to new cells and rebuilding old cells?

Amino acids. Which come from…

Protein.

That is an incredibly simplified version of what actually goes on inside of our bodies, but now you get the general idea of why protein consumption is essential for everyone, but even more so for active people and athletes.

So, let’s get to the point, the whole reason you clicked on this link in the first place, shall we?

How much protein do YOU, a runner, need?

Of course, the exact answer is going to vary from person to person, but for the sake of this article we can give some general suggestions.

According to the American College of Sports Medicine and the Academy of Dietetics and Nutrition, the average adult requires approximately 0.8 grams of protein per kilogram of body weight. That’s kilogram, not pound, a common oversight. (To convert to kilograms, take your current weight in pounds, and divide it by 2.2.)

An endurance athlete, however, needs approximately 1.2-1.4 grams of protein per kg of body weight. The added protein will help with the extra repair needed after all of the stress we put our bodies through training. Again, these numbers can vary based upon training volume and other activities, but they serve as a good rule of thumb. (For comparison purposes, strength and power athletes need anywhere from 1.2-1.7 grams of protein per kilogram of body weight.)

So what does this look like, in real world, non scientific speak?

Simple: a 150 lb non athletic female requires about 54.5 grams of protein a day. A 150 lb female who also happens to be a regular runner requires anywhere from 81.8- 95.5 grams of protein per day. The difference between non athletic and athletic is around 34 grams of protein…or the equivalent of about 4 ounces of grilled chicken (about half a chicken breast.)

As you can see, that’s really not a huge difference.

So, don’t fall victim to all of the hype and advertising that says you NEED tons of protein in order to be a good athlete. Eat well rounded meals, be aware of your protein intake, but save your money on those bulking supplements, and spend them on a new pair of sneakers instead.

We’re all familiar with the saying, “an apple a day keeps the doctor away.” But mom never said anything about pickles. 

It turns out that pickles, which often play second fiddle to deli sandwiches, are more than a garnish.  

A new study shows that fermented foods such as pickles, sauerkraut and kimchi might have unexpected benefits. Chief among them is the potential to reduce social anxiety.

It’s been obvious for years that the mind can affect our guts. Stress and anxiety can cause nausea and loss of appetite, among other symptoms. What’s becoming more obvious is that it’s a two-way street.

Studies on mice have shown that the bacteria living in our body plays a role in mental health. Healthy bodies contain thousands of different species of bacteria, but the balance of these bacteria can be a delicate thing. In the West, we often throw it off with too many processed foods and over-exposure to antibiotics, eliminating necessary bacteria. It seems as if it not only exposes us to food allergies and other ailments, but also affects mental health. 

So how do pickles help?

Pickles are great sources of good bacteria (those probiotics you’ve heard so much about). When those probiotics enter your system, they trigger your brain to release cortisol, which is a stress-fighting hormone. In turn, the cortisol activates anti-stress and anti-inflammatory pathways.

Additionally, some believe pickles, and other fermented foods, are rich sources of GABA, a chemical messenger that reduces excitability in the nervous system. Certain anti-anxiety drugs work by activating GABA.

There’s also a benefit to fermented foods, like pickles, over the probiotic supplements you find at the drug store. The foods are made up of many complex components and, thus, more likely to promote diversity of bacteria in your body. 

But that’s not all!

Pickles, like other vegetables, contain antioxidants, or micronutrients that protect the body from free radicals. Free radicals are unstable chemicals that react with the body and affect DNA. However, foods rich in antioxidants can fight that process. That’s why you see so many people putting an emphasis on them nowadays. 

Pickles are also a good source of several vitamins and minerals. A typical pickle supplies calcium, potassium, phosphorus and magnesium. More importantly, pickles are an excellent source of vitamin K. Many Americans are lacking in the vitamin K department because traditionally we eat few fermented foods. It’s important for essential bodily functions, though.

Vitamin K is well known for aiding in the creation of blood clotting factor, but it’s useful in other ways, as well. It’s essential in improving bone density and preventing osteoporosis. It also plays a role in heart health, as it prevents the hardening of arteries. 

On the other hand, pickles tend to contain a large amount of sodium, so don’t go crazy.

Others swear by small amounts of pickle juice to alleviate muscle cramps and cure hangovers, although there are doubters. Some women even use it as a homemade remedy for period cramps. 

So, remember, find some pickles or kimchi next time you feel a bit on edge or had a tough work out!

Trans fat: you see the term on food labels, but chances are, you know it more from recent headlines in the news. That is because the U.S. Food and Drug Administration (FDA) has changed its stance on partially hydrogenated oils (PHOs), the primary source of these mostly man-made fats, deciding that it no longer considers them to be “Generally Recognized As Safe” (GRAS). Companies have until June 18, 2018 to remove all PHOs from their products.

We do not have to wait until 2018 to take action, though. Eliminating trans fats from your diet right now can have a profound impact on your health. All you need is my easy-to-follow guide below for identifying and removing them today.

Step One: Start reading all food labels. This can be a little tedious at first, but knowing what is in what you eat is a very important part of taking charge of your health. If the line reading “Trans Fats” says anything but “0g” (zero grams), it contains high levels of trans fats. (Yes, even one gram is considered high.)

You would think that would be enough. Surely, if we only eat products that say they have zero grams of trans fat, we will not have any trans fats in our diets. Unfortunately, it is not quite that simple.

In 2008, the FDA ruled that companies can list zero grams of trans fat on a label if the product contains less than 0.5 grams. However, what if that product has, say, 0.49 grams of trans fat per serving (less than 0.5 grams, so the label says “0g”) and you happen to eat two servings? You have consumed 0.98 grams of trans fats without even realizing it. It sounds nit-picky, but when it comes to trans fats, every little bit matters. Even increasing your daily intake of these fats by 2 percent (about one or two grams) can increase your risk for heart disease by 23 percent. Yikes.

Step Two: To figure out if a product has hidden trans fats despite saying “0g” on the nutrition facts panel, we need to turn to the ingredient list. Here, we are looking for two words: “hydrogenated” and “shortening.” Shortening is almost always made from partially hydrogenated oils, and hydrogenated oils, we have already determined, are sources of trans fats. Partially hydrogenated fats are the biggest source, but even fully hydrogenated oils will contain some trans fats, although in much smaller quantities.

Technically, there are two more words that should raise a red flag when you see them: monoglycerides and diglycerides (sometimes expressed as “mono & diglycerides” on a label). These are broken pieces of fat molecules, essentially, that may or may not have come from a hydrogenated (trans) fat. It is impossible to say for sure, but most agree that a large portion of mono- and diglycerides on the market come, at least in part, from trans fats. As consumers become more savvy to terms like hydrogenated and trans fat, companies have begun using these mono- and diglycerides instead of PHOs. Sometimes they are, in fact, trans fat free, but the labels never say, so it is a chance you have to choose to take for yourself.

Step Three: Muster up the courage to ask about products that do not have labels. This means talking to waiters at restaurants (who will rarely know without asking someone in the kitchen) and employees at bakeries, for example. Here is some tough news to swallow: Nearly everything currently sold at the majority of U.S. bakeries contains trans fat. It is not particularly uncommon at restaurants, either.

I know, I know: Ignorance is bliss. But sometimes to achieve our goals, we have to come to terms with some uncomfortable truths.

Here is another uncomfortable truth: this controversy will not end with eliminating partially hydrogenated oils. In fact, this ruling is only the beginning. Companies have already begun turning to other processed fats and oils that preliminary studies indicate are likely just as harmful.

There will always be a bigger, “badder” ingredient of concern. Most big corporations will always, by nature, consider the bottom line before public health. It is our job–not theirs–to advocate for our health. The good news in this seemingly hopeless situation is that we do have that power. We must arm ourselves with knowledge, vote with our dollars every time we shop, and remind ourselves that any health goal is not one giant, black-or-white leap, but rather a slow and steady, transformative journey. Whenever it starts to feel overwhelming or you start to lose sight of the bigger picture, pause for a deep breath and take one step forward. You can do it.