Health Food Imposter #12: 100 calorie snacks

Are 100 calorie snacks health food imposters?  Copyrigh 2013 -- Michelle Loy, MPH, MS, RD, CSSD -- Go Wellness

Health Food Imposter #12:  100 calorie snacks

The 100 calorie snack products are tricky.  The fact that they are portion-controlled and only 100 calories each may make them appear more healthful, but this does not make them high quality, health supportive, and deeply nourishing food.

• Most of these 100 calorie snack products are made with processed flours, which have been stripped of valuable nutrients, including vitamins and hunger-satisfying fiber.  Most of them also contain a variety of sources of refined sugars, like corn syrup and dextrose, often contributing up to 2 teaspoons of added sugar per serving.  While these may satisfy a craving for something sweet, without the naturally occurring fiber or a high quality source of protein, these may leave some hungry again in no time.
• Unfortunately, the 100 calorie snack products may also be taking the place of more healthful foods, like vegetables, fruits, or nuts, that could be consumed instead.  This could make one less likely to consume enough essential nutrients, like vitamins, minerals, and fiber, and other health promoting phytochemicals.
• Many of these products also contain less healthful fats and oils, like trans fats from partially hydrogenated oils.  While these oils may enhance the shelf-life and flavor of a product, they will not  enhance your health.  Because the trans fat content is < 0.5 grams per serving, you will see 0 g trans fat listed on the Nutrition Facts Panel even though the product contains trans fat in the form of partially hydrogenated oils.  Always read the ingredient list.
• Some of these products do a little health washing by using "yogurt flavoring", but that does not mean they confer the same health benefits as regular yogurt with live and active cultures.  The yogurt flavorings are generally nothing more than sugars and fats dressed up with heat-treated yogurt powders that do not contain live and active probiotic cultures.
• Some of these products also contain moderate amounts of sodium that could pose a problem for sodium-sensitive individuals.  
• Finally, some of these products also contain artificial colors, flavors, and other questionable ingredients that many people are now looking to avoid for a variety of reasons.  Again, while these ingredients may make the product taste or look better, they don't necessarily add to your health or quality of life.  

What is a better alternative?
There are many naturally lower calorie snack options that incorporate whole, real foods, so plan these into your diet. Some simple examples include almonds, pistachios, fruit with cheese, vegetable sticks with hummus, or even a hard-boiled egg.  Not only are these foods more nourishing, but they'll also often be more satisfying than the 100 calorie snack products.

Do you know someone who could benefit from this information?  Then please "like", "pin", or share it!  Thanks for reading!

Health Food Imposter #11: Smoothies

Are smoothies health food imposters?  Copyright 2013 - Michelle Loy, MPH, MS, RD, CSSD - Go Wellness

Health Food Imposter #11:   Smoothies

Who isn't a fan of the almighty smoothie, right?  While I think that smoothies can have a place in a nourishing, well-balanced diet, some (especially homemade ones) are better than others when it comes to many commercially-prepared versions.  

• One of the drawbacks of commercially-prepared smoothies is that the bases often include non-fat yogurt, frozen yogurt, and sherbet, which are typically laden with refined sugar.  For example, the Original-sized Banana Berry Smoothie from Jamba Juice, which is made with bananas, non-fat frozen yogurt, blueberries, raspberry sherbet and ice, contains 82 grams of sugar.  Yes, 82 grams or almost 21 teaspoons.  Yes, some of it is naturally-occurring from the fruit and frozen yogurt, but how much?  
• Someone thinking these are a healthy “snack” may also be surprised that some of these smoothies can range anywhere from 150 up to 900+ calories. Yes, I said 900 calories!  As a "snack", that could pose a problem for a person trying to achieve and maintain a healthy weight.  
• There are “no sugar added” and “light” versions, but keep in mind that this is usually due to the use of artificial sweeteners, like sucralose.  
• While “real fruit smoothies” seem to be a trend right now, keep in mind that sometimes the “real fruit” comes in the form of fruit juice rather than whole fruit, so you could be losing out on valuable nutrients, like fiber.  In some cases, I’ve seen so-called fruit smoothies that don’t have any real fruit in them at all.  Buyer beware!
• Know, too, that  commercially-prepped smoothies may also contain artificial colors, flavors, and other  questionable additives as well.

What is a better alternative?  

Make your own smoothies at home using fresh or frozen, unsweetened whole fruits and vegetables at home.  This way you’ll have more control over the quality, kind, and amount of the ingredients you put into them. Plus, you can personalize them to your own taste.  If you opt for a commercially-prepared version, look for the nutrition information online or onsite to review the nutrition facts as well as the ingredients, when available.  Opt for those made with real, whole fruits and veggies as often as possible.  You may also want to opt for a smoothie with a quality source of protein (at least as best as you can do with commercially-prepared versions), like almond butter or yogurt, to help with blood sugar balance and satiety.  Also, consider choosing smaller sizes for better portion control.  If anything ask questions and see if you can customize your smoothie to suit your needs and tastes.

Would you like to see more like this on my blog?  Please let me know!  Do you know someone who could benefit from this information?  Then please "like", "pin", or share it!  

Warm Buckwheat Groats with Apples and Cranberries

Warm Buckwheat Groats with Apples and Cranberries ©2012 - Michelle Loy, MPH, MS, RD, CSSD - Go Wellness

It's officially fall, and during this time of year, I'm ready to break out the warm, slower-cooking breakfast dishes, like hot oatmeal or quinoa.  Well, I am ready to try something new, so I experimented with whole buckwheat groats. Buckwheat groats are the hulled fruit seed of the buckwheat plant.  The seeds have a mild flavor that is intensified with roasting or toasting.  Nutritionally speaking, buckwheat groats are a good source of fiber, magnesium, and manganese.  It is also gluten-free for those who need that option.

Hot buckwheat groats - ©2012 - Michelle Loy, MPH, MS, RD, CSSD - Go Wellness

 While I'm sharing it as a hot cereal, it can also be added to soups and stews or combined with vegetables, nuts or seeds, and herbs or spices for a chilled salad.  Buckwheat groats can also be used in pilafs, casseroles, or stuffings in place of brown rice or other grains.

Buckwheat groats - ©2012 - Michelle Loy, MPH, MS, RD, CSSD - Go Wellness

I love the crunchy texture of buckwheat groats, and it has a slightly earthier flavor than other grains, like brown rice or steel-cut oats, with which most people are familiar.  If you like texture, then this dish will definitely serve it up with the groats, chopped apples, and cranberries.  If you wanted even more crunch, you could even add nuts, like pecans or walnuts.  Need kid-friendly breakfast dishes?  This one is kid-tested and approved!  Enjoy this slower-cooking breakfast dish on a weekend and save leftovers for easy reheating during the week.  It saves nicely in the fridge for at least 2-3 days after cooking.  Enjoy!

Have you tried buckwheat groats?  How do you enjoy them?  Will you give this recipe a try?  

Warm Buckwheat Groats with Apples and Cranberries

Adapted from: Jenn Cuisine, jenncuisine.com

{Print recipe}

Ingredients:

1 cup buckwheat groats, rinsed

1 Tbsp coconut oil (or butter)

1 cup coconut milk (I use canned coconut milk. I require dairy-free recipes for my son who's sensitive to cow's milk. You could use cow's milk or other alternative milk, too.)

1 1/2 cups water

1 stick cinnamon

1 pinch nutmeg

1/2 tsp salt

1 large apple, cored and chopped

1/4 cup dried cranberries

100% pure maple syrup and extra milk for drizzling

Directions:

1.  Combine the buckwheat groats, coconut oil, coconut milk, water, cinnamon, nutmeg, and salt in a large saucepan over high heat, and bring to a boil.  Reduce heat to low, cover, and simmer, stirring occasionally, for about 30 minutes or until the groats are soft and tender and the liquid is absorbed.

2.  Once cooked, remove from heat and stir in the apples and cranberries.  

3.  Drizzle with maple syrup and extra milk before serving.  (The fruit adds a nice hint of sweetness, so you could skip the maple syrup, if you like.  Or you could opt for stevia for sweetness, too.)  Enjoy!

Serves:  4

Nutritional Information:  

Calories:  383   Carbohydrate:  47 g   Protein:  6 g   Fat:  21 g   Cholesterol: 0 mg   Fiber:  5.5 g   Sugar:  11 g (3 grams added sugar from maple syrup)   Sodium:  308 mg

Excellent source of: zinc

Good source of:  thiamin, riboflavin, niacin, and iron

Guest Blog: Simple substitutions for healthier holiday food

Today's guest blog post is written by Vanessa Bautista, Dietetic Intern with Oakwood University.  Thanks for sharing with us, Vanessa!

Vanessa with Martha Stewart

A week ago, I was beyond delighted to meet Martha Stewart at Macy’s South Coast Plaza.  Martha Stewart and her deputy food editor of Martha Stewart Living, Sarah Carey, teamed up to create a seafood stew.  After they made their version of the dish crew members passed out a pre-made version.  Not surprisingly, the stew that everyone tried was not the actual stew that Martha made.  During the question and answers segment an audience member pointed out that the version the audience received was somewhat spicier then what the recipe had call for and asked what the difference was.  Martha’s response was that there might have been a little more pepper added to the audience recipe sample. And that’s when it happened.  It dawned on me. “Not all recipes are the same!”  So I decided to gather up all my guts and wits and ask, “Since the recipe taste a little bit different, could I try the stew that you made?”  Martha Stewart’s version turned out to be much better!  Besides getting to tell you about this exciting experience, the fact still remains that not all recipes are created equal.  Sure, we all have our family favorites like Uncle Danny’s surprisingly sweet-sweet potatoes. But this thanksgiving and even Christmas I dare you to get creative like Martha Stewart but in a healthy way.  I have spent way too many holidays watching the ones I love gain weight and try to lose it.  Because of this, I have actually tried many ingredient substitutions not only during the holidays but also throughout the year.  So this holiday season do yourself and your family a favor.  Try some of these amazing substitutes to reduce sugar and fat and increase the nutrient and phytochemical composition in your holiday dishes.  And who knows, you might create a new healthy holiday favorite!  Now that’s a good thing!

Original Ingredient:	Substitute:	Health Benefit:
Milk Chocolate	All or half of recipe for 70% cocoa or higher dark chocolate	More flavonoids (a heart protecting antioxidant) higher cocoa content the better
Iceberg Lettuce	Romaine lettuce in salads	More folate, vitamin A, potassium and vitamin C than iceberg variety
1 Cup All-Purpose flour	½ whole wheat in recipes	Increases fiber content in recipes
Sour cream	Greek yogurt on baked potatoes or dip recipes	More protein and calcium and less saturated fat
1 Full Cup of regular sugar	½ Cup of regular sugar in baked goods recipes	50% reduction in sugar in recipe
2 Tablespoons butter	1-1/2 Tablespoons Extra light tasting olive oil for sautéing	Lower in cholesterol and saturated fat
1 Cup butter	¾ Cups extra light tasting olive oil for baked goods such as cookies	Lower in cholesterol and saturated fat

A good thing!

Four Myths about Carbohydrate Loading

Photo credit: gotosira (Flickr)

In my work with athletes, I find that one of the most often misunderstood areas of nutrition for physical performance involves carbhydrate loading.  The goal of carbohydrate loading is to maximize glycogen stores, a major source of fuel in the muscles during endurance activity.  Optimizing these glycogen stores, in turn, allows an athlete to compete at his/her goal race pace for a greater duration during the event.  Unfortunately, there is often some confusion about the who, what, when, and why of carb loading.  Athletes whose performance could benefit from carb loading are either not doing it or their method of implementation is improper.  On the other hand, some athletes who are not likely to benefit from carb loading are doing it anyway.  Today, I bust four of the most common myths about carb loading.  Tell me if you've heard any of these.  

Myth #1:  Make sure you load up on carbs the night before the event.  

Fact:  While a pasta party may be fun to attend the night before an event, it is not the ideal protocol for carbohydrate loading before endurance training or competition. Carb loading involves a gradual increase in carbohydrate intake along with a tapering down in physical activity within several days before the endurance activity.  The best carb loading regimen will depend on the athlete's individual needs and training plan.  It's also important to keep in mind that maintaining an optimal performance diet throughout training is one of the best ways to prepare for competition day.

Myth #2:  Training for a 5K?  Make sure to carb load before your event.  

Fact:  Carb loading optimizes performance for athletes participating in intense, continuous exercise that lasts greater than 90 minutes.  Most athletes competing in 5K's, 10K's, or shorter, less intense activities will not necessarily experience improved performance from carb loading.  Carb loading is effective in endurance-trained athletes since training stimulates the activity of the enzyme used to support the formation of glycogen.  Also, carb loading may hinder performance of some athletes due to stiffness or heaviness as the body's glycogen stores increase.  

Myth #3:  Eat all the carbs you can because you're going to need it.  

Fact:  Athletes competing in endurance events or repeated bouts of continuous activity over a long period of time do need to consume enough carbohydrate to fuel their activity.   However, it does not mean this is a free ticket to eat any and every source of carbohydrate you can get your hands on.  Quality and quantity do make a difference.  It is essential to include high quality sources of carbohydrate, such as whole grains, fruits, vegetables, and legumes, since these foods also offer a score of other nutrients necessary for promoting physical performance.  At the same time, it's also not time to go overboard on cookies, donuts, and ice cream as these foods are not the highest quality sources of carbohydrates.  They may also contribute more to "fat gain" than "glycogen storage" as well as undesirable visits to the Port-o-Potty on race day.  The body still needs the right balance of high quality sources of protein, fat, and other nutrients for the best performance nutrition.

Myth #4:  If you're going to carb load, you need a supplement.

Fact:  While the amount of carbohydrate needed for carb loading is higher than usual for the athlete, it is usually an amount that can be consumed through high quality sources of carbohydrates.  Not only will these foods provide carbohydrate, but they will also provide other valuable performance nutrients.  So supplements are probably not necessary unless the volume of food needed to meet carbohydrate needs may be more than the tummy can take. For example, I worked with a triathlete who could not tolerate the larger amounts of food needed for carb-loading.  So, we included carb supplements in her nutrition plan.

Have you carb-loaded for an event?  If so, what works for you?  

Trendy Bytes: Sprouted Grains

 Photo credit: Veganbaking.net (Flickr)

Sprouted grains are going mainstream these days. These used to be something that only "health nuts" consumed, but now I'm seeing more people purchasing sprouted grains or products made with sprouted grains, such as sprouted wheat, barley, millet, or spelt.  Some are even taking it a step further and sprouting their own grains at home.  You go!  Sprouting is not really a new concept. Hello -- alfalfa sprouts or bean sprouts!  So why has sprouting become so chic?  It's all about nutrition, baby!  More people are turning to whole foods for enhanced wellness and nutrition.  Sprouting fans claim that sprouted grains contain more high quality protein, fiber, vitamins, and minerals, a better balance of amino acids, more bioavailable nutrients, enzymes that enhance digestibility, and a lower glycemic index.  And doesn't the word sprout just sound so fresh and nutritious?  But just how well do these sprouted grains stack up nutritionally against their unsprouted counterparts?   Let's shake out the facts to see how the sprouting enthusiasts' claims compare to the evidence.

You may be asking yourself, "What are sprouted grains?". So let's start there. Sprouted grains are made by rinsing and soaking whole grains, like wheat, millet, barley, or oats, at various intervals over the course of a few days until the grains germinate or sprout.  Fresh sprouted grains are often used in sandwiches, wraps, or salads, but they can also be dried and ground for use in breads, pastas, and similar products. 

Do sprouted grains reign supreme in nutrient composition? Let's imagine you're going to eat a serving of sprouted wheat (1/2 c) and unsprouted wheat berries (1/4 c).   You will find that sprouted wheat has a modest edge over unsprouted wheat with a slightly higher content of select minerals (eg, calcium) and vitamins (eg, vitamin C).  Sprouted wheat also contains less carbohydrate, fiber, and protein along with slightly less fat and select minerals (eg, iron) and vitamins (eg, some B vitamins).  Values for many of the other nutrients are actually pretty comparable between the two.  Researchers acknowledge that while there are some nutritional gains made during the sprouting of grains, they are minor.  Studies in animals have failed to find significant benefits with consumption of sprouted vs unsprouted grains.  So, you'll find little evidence supporting the benefits of human consumption of sprouted grains over unsprouted grains.

Is the amino acid composition enhanced?  During sprouting, it appears that the content of certain amino acids increases.  However, sprouted grains still remain low in some amino acids, and the improved amino acid composition does not make sprouted grains a complete source of protein, like meat, fish, poultry, eggs, or soybeans. 

Are the nutrients more bioavailable?  Sprouting does reduce the amount of certain antinutrients, such as tannins or phytic acid, that bind to nutrients, such as minerals, thereby reducing their bioavailability.  This is certainly one advantage of sprouted over unsprouted grains.  However, it doesn't mean that unsprouted grains aren't nutritious, and consuming a diet that incorporates a wide variety of foods, such as vegetables, fruits, whole grains, and high quality sources of protein, helps enhance overall intake of many nutrients. 

Does sprouting boost enzyme activity? Sprouting grains for a short time appears to increase enzymatic activity, which may improve digestibility of both the protein and carbohydrate.  However, that enzymatic activity would also decrease or cease with processing, cooking, storage time, and digestion.  

Do they have a lower glycemic index (GI)?  Some sprouted grain products do appear to have a lower glycemic index than unsprouted whole grain products.  This may be most useful to individuals with diabetes.  At the same time, many factors, such as meal composition, affect the GI of a food.  Also, it's best to consider the whole diet, rather than a single food, along with other factors, such as physical activity, when discussing ways to manage blood sugar levels.   

What's the bottom line?  While there are nutritional differences between sprouted and unsprouted grains, many appear to be minimal. These differences will likely depend on the type of grain, the quality of the grain, the length of germination, processing, and preparation method of the grain.  Basically, when it comes to nutrition, I think we might be splitting hairs when comparing sprouted to unsprouted grains.  Also, remember that whole grains and sprouted grains are both going to be more nutritious options than refined grains. While they may not be as miraculous as proponents claim, experimenting with sprouted grains can be a fun way to add variety to your diet. So go ahead, try it! 

Are you a sprouting enthusiast?  What are your favorite sprouted grains, legumes, or seeds?    

Trendy Bytes: Agave

Photo courtesy of Suzie T (flickr).

Agave nectar or agave syrup seems to be one of the latest celebrities in the world of sweeteners.  Agave syrup has a slightly thinner consistency than honey and is considerably sweeter than regular table sugar, and it has been touted as a more superior alternative to refined sugar or high fructose corn syrup (HFCS).  It's often acclaimed for being a more natural sweetener and for its low glycemic index.  On its rise to fame, agave nectar has gained many fans hopeful that this new alternative sweetener will help them accomplish things, such as improved nutrition and weight loss.  So, how does it stack up against the competition?

Agave syrup, that's just a naturally-occurring nectar that is simply extracted from the agave plant, like aloe from an aloe plant, right?  Not necessarily.  There are several different species of agave that can be used to produce agave syrup; however, regardless of where it comes from, the liquid extracted from the agave plant undergoes heat and/or enzyme treatment that breaks down larger carbohydrate molecules into simple sugars, fructose and glucose.  This process vaguely reminds me of the one used to make HFCS.  Natural? You be the judge. 

Agave syrup has a lower glycemic index than sugar, so it's better for me, right?  Not so fast!  The glycemic index (GI) of agave syrup ranges between 10-35, which is considerably lower than the comparative standard of 100 for pure glucose or white bread.  However, the GI has its flaws.  While most GI test portions included 1-2 Tbsp of agave syrup, most people using it would not just eat 1-2 Tbsp of pure agave syrup alone.  They often use it in or on other foods, and each food or beverage consumed with that meal affects the overall glycemic response. There are other factors, such as the presence of diabetes, that can affect glycemic response, too.  Consider this, some vegetables, legumes, and fruits have a higher GI than fructose, but does that mean they aren't nutritious?  While many diet books and programs proclaim the benefits of the low-GI diet for weight management, the evidence doesn't really support its use for this purpose.  On the other hand, some evidence suggests that using the GI may be helpful for those who have diabetes.  However, carbohydrate counting continues to be the most effective dietary strategy for managing blood sugar levels for those with diabetes.

Well, it's got to be better than high fructose corn syrup or table sugar, right?  As previously mentioned, agave syrup is actually composed of fructose and glucose.  In fact, HFCS is 55% fructose and 45% glucose, table sugar is 50% fructose and 50% glucose while agave syrup can range between 85 - 97% fructose and 3-15% glucose.  Yes, its fructose composition is even higher than HFCS. Gasp!  (That is actually what contributes to its low GI.)  Some studies suggest that high intakes of dietary fructose (>/=20% of total calorie intake or about 50-100 g/d; 1 Tbsp of agave could provide about 14-15 g of fructose) may contribute to elevated triglycerides and increased LDL-cholesterol in certain populations.  For individuals with fructose malabsorption, consumption of agave syrup may contribute to digestive disturbances, such as bloating and abdominal discomfort, due to its high fructose content.  While the actual agave plant may have a high antioxidant capacity, agave syrup appears to have lower antioxidant levels than raw cane sugar, dark and blackstrap molasses, maple syrup, and honey.  Also keep in mind that agave contains approximately 4 calories per gram or about 16 calories per teaspoon, which is comparable to both HFCS and table sugar.  Essentially, agave syrup is another form of sugar.  Because it is not naturally occurring in foods, it is considered an added sugar in the diet, and current guidelines recommend limiting the intake of added sugars.

On the bright side, agave syrup is sweeter than regular sugar (thank the higher fructose content), so users report needing to use less to sweeten their beverages and food.  That could help reduce overall added sugar and calorie intake.  It is also a vegan-friendly alternative to honey.

What's the bottom line?  Agave nectar is not necessarily more nutritious than table sugar, honey, or HFCS.  It's a form of added sugar, and it's best to curb our intake of added sugars to achieve our best health.  In more practical terms, my advice is to move toward 2 or fewer servings of added sugar, like agave nectar, daily while focusing on consuming enough of the more nutritious foods, such as vegetables, fruits, and legumes.

Foodie Friday: Hearty Berry and Cinnamon Quinoa with Toasted Walnuts

Photo courtesy of Michelle Loy. Copyright 2010. All rights reserved. 

I fell in love with quinoa (pronounced keen-wah) while I was in undergrad and had to make a quinoa pilaf for a food prep class.  It looked like birdseed, so I didn't know what to expect. However, I was pleasantly surprised by its slightly crunchy texture and hearty, nutty flavor.  This pseudocereal seed prevails as a powerhouse plant-based source of protein because it contains a healthful balance of all essential amino acids and is well-digested by the body.  Its protein profile makes it the perfect component in the vegetarian diet.  Quinoa is also an excellent plant source of iron, magnesium, folate, and managanese and a good source of fiber and copper.  Newer data also indicate that quinoa harbors a host of phytochemicals, including polyphenols, flavonoids, and phytosterols.  Because it's gluten-free, it also works well for those with celiac disease.

Quinoa's versatility has won me over.  It provides the perfect alternative for those who are a little bored with the brown rice or whole wheat couscous routine.  It works well in soups, salads, and for breakfast.  I also love the fact that you can actually cook it in a rice cooker. And like rice, it also freezes well, so you can cook ahead and store for future recipes.  So simple!  You can also find gluten-free noodles and other products made from quinoa that can sub for other gluten-containing foods.

If you're not sold on it yet because a dietitian's doing the sales pitch here, then trust my husband.  I introduced him to this a few years ago, and he finds it quite tasty!

Here's a delicious, warm, wholesome breakfast quinoa.  Try it, and let me know what you think.

Hearty Berry and Cinnamon Quinoa with Toasted Walnuts
{Print this recipe}
Ingredients:
1 cup quinoa, rinsed (I used red quinoa in the photo above.)
2 cups water
1/2 cup 1% milk (You could use soy or almond milk, too.)
2 cups fresh blackberries, rinsed (You could also use other berries, such as blueberries.)
1/2 teaspoon ground cinnamon
1/2 c chopped walnuts  (You could also use other nuts, such as pecans.)
4 teaspoons brown sugar or to taste (You could also use honey, agave, or maple syrup.)

Directions:
1.  Rinse and drain quinoa through a fine mesh strainer thoroughly before cooking.  (This removes any remaining bitter-flavored saponins.)  Combine the water and quinoa in a medium saucepan and bring to a boil.  Reduce heat to medium-low, cover, and simmer until all the water is absorbed, about 10-15 minutes.  (If you have a rice cooker, that will work perfectly, too!)
2.  While the quinoa is simmering, toast the walnuts in a dry skillet over medium-high heat stirring frequently for about 2 minutes.
3.  After the quinoa is cooked, stir in the milk, blackberries, cinnamon, walnuts, and brown sugar. 
4.  Enjoy!

Serves: 4

Nutritional Info:
Calories: 345     Carbohydate: 44 g     Fat: 14.5 g     Saturated fat: 1 g     Monounsaturated fat: 1.4 g     Protein: 11 g     Cholesterol: 1.5 mg     Fiber: 15 g     Sugar: 10 g     Sodium:  30 mg
High in:  omega-3 (linolenic) fatty acid, riboflavin, vitamin B12, magnesium, and zinc

10 summer drinks that you might want to re-think

Photo courtesy of Robert S. Donovan (flickr)

With the onset of summer, we often look for ways to feel refreshed ...a trip to the beach, a dip in the pool, or sometimes a nice, cool drink.  While some of those beverages can help us beat the summer heat, others can bust the calorie budget. When it comes to those summer libations, you may want to ask yourself this question first: "Do I want to drink my calories or do I want to eat them?"  Why should you ask this?  Some studies suggest that calories in beverage form may be better at satisfying our thirst not our hunger.   For instance, Barbara Rolls, author of The Volumetrics Eating Plan, conducted a study comparing subjects' satiety levels and energy consumption at meals following consumption of a whole apple, applesauce, or apple juice.  Which one do you think enhanced satiety and curbed energy intake the most?  The whole apple!

Check out these 10 higher calorie summer refreshments and their lower calorie alternatives. 

Iced espresso drinks:  One Grande Iced Caffe Mocha from Starbucks will set you back 320 calories, 17 grams of fat (mostly saturated), and 28 grams or 7 teaspoons of sugar.  Just play 36 minutes of beach volleyball and you've got the calories covered.  The Alternative?  Go for it but request nonfat milk and no whipped cream.  You'll save yourself 150 calories and 14.5 grams of fat, and you'll still get 9 grams of protein and 20% of the Daily Value for calcium.

Lemonade:  One cup of lemonade will rack up about 130 calories and 33 grams of sugar, the equivalent of almost 15 Hershey's Kisses.  The Alternative?  Twist some citrus, like lemon or orange, into a tall glass of ice cold water.  You could also consider adding fresh berries or apple, pear slices, or cucumber slices to your water.  Eat the fresh goodies afterwards, and get a nutritional boost!

Margarita: A 10 ounce mango margarita will deliver about 740 calories and 56 grams (14 teaspoons) of sugar.  Alcoholic beverages offer a triple whammy.  Not only are they high in liquid calories, but they can also lead to higher calorie consumption when consumed before or with meals. Alcohol also has a diuretic effect on the body, which can cause greater water loss through urination.  This loss of water (as well as the extra salt on the rim of the glass) triggers thirst, which could lead one to drink even more alcohol.   The Alternative?  A high quality tequila on the rocks with a splash of lime juice contains about 136 calories and virtually no sugar saving you a whopping 640 calories!  Pair this with a glass of water to sip on, too! 

Sweet tea: Sweetened teas can really boost the daily calorie count.  A large sweet tea from McDonald's serves up 230 calories and 59 grams of sugar or the equivalent of about 75 jelly beans!  The Alternative?  Go plain jane here.  A 32 oz unsweetened iced tea contains less than 10 calories and no sugar.  If you want some flavor, add a squeeze of lemon juice or a sprig of mint to your iced tea.  

Milkshake: Would it surprise you to find out that milkshakes can run upwards of 500 calories depending on what goes in it?  The Chocolate Turtle shake from Ruby's Diner contains 1060 calories, 33 grams of fat, and 157 grams of sugar.  Yes, you read that right!  That's more calories than a double grilled cheese bacon burger from Carl's Jr. and the sugar equivalent of 34 Oreo cookies!  The Alternative? Go for a nice tall glass of low-fat milk and make your own more nutritious smoothie at home.

Flavored and enhanced water:  Maybe it should be called Vitamin and Sugar Water since it delivers around 125 calories and 33 grams of sugar per bottle.  That's equivalent to 8 1/4 packets of sugar!  The Alternative?  Get more of your vitamins consuming a well-balanced diet and drink plain water instead.  If you need some pizazz try sparkling water with a splash of lemon or cranberry juice.

Beer:  Not all beers are created equal, but you already knew that, if you are a beer enthusiast.  Most beers average around 12 calories per ounce, but some run even higher.  Sierra Nevada Pale Ale contains 175 calories per 12 oz and the Sierra Nevada Bigfoot tips the scale at 330 calories per 12 oz.  The Alternative? Light beers serve up an average of 10 calories per ounce, but for more taste on fewer calories, you could opt for a Guinness Draught at 126 calories per 12 oz.  And remember the water!    

Energy drinks:  You're going to need these to keep up with your busier summer schedule, right?  They'll give you energy alright. In fact, Rockstar  Energy Drink will crank out a good 280 calories worth of energy and 62 grams of sugar.  That's okay, you'll just need to walk up stairs for over 30 minutes to burn that off.  Or think of it like this, that's the sugar equivalent to about 5 McDonald's baked apple pies.  The Alternative?  Look for other ways to optimize your energy levels, and if you need a mental boost, go for a cup of joe or tea instead.  Need the chill, then opt for the plain iced coffee, iced caffe americano, or unsweetened iced tea.

Pina Colada:  You might like pina coladas and getting caught in the rain, but you also might want to consider  jumping rope for at least an hour to burn off the 644 calories that come with that drink.  That's more calories than the KFC's Double Down sandwich. You know, the one with bacon, cheese, and sauce squished between two fried chicken filets.  The Alternative?  Try a virgin banana pina colada which offers 2 servings of fruit and only 130 calories per serving.

Root beer float:  It'll make you feel like you're back in the 1950's, but it'll also take you up in calories.  Sonic's regular-sized root beer float weighs in at 339 calories, 14 grams of fat (mostly saturated), and 49 grams of sugar.  You'd need to do jumping jacks for 38 minutes to burn that many calories.  Ouch!  The Alternative?  You could opt for just the root beer or just the ice cream or if you must, make your own using diet root beer and light ice cream.

What are your more nutritious summer drink alternatives?

*Calories burned doing various activities are based on 150 pound person.

Trendy Bytes: Fiber Invasion

Used with permission by the American Dietetic Association.

The food manufacturing industry has unloaded an arsenal of products boasting a high fiber content.  I'm sure you've seen them.  Not only can we get "double fiber" bread, but now we can also consume foods that aren't typical sources of fiber, such as yogurt, cottage cheese, and even water!  When these products first started invading the marketplace, my dietitian radar of skepticism was immediately raised.  Is this because I'm not a fan of fiber?  No, I definitely believe that fiber-rich foods offer a wealth of potential health benefits, including improved bowel regularity, blood glucose control, and cholesterol management.  Also, Americans are definitely not consuming enough fiber -- only about half of the 20-35 g/day that's recommended.  However, I'm more of a fan of foods brimming with naturally-occurring fiber over those that have been infused with isolated fibers, like inulin (from chicory root) or polydextrose. These are also known as functional fibers.

Here are 5 reasons why I favor naturally-occurring sources of fiber (eg, whole grains, legumes, bran, vegetables, fruits, nuts, and seeds) over foods spiked with functional fibers.

• Processing alters the plant's natural structure.  Some earlier research suggests that the more refined the plant food, the less effective it may be at promoting health.  For example, one study found that as wheat-based foods became more refined, the greater the insulin and blood sugar response.  So frequently consuming these more refined products may make managing a health condition like type 2 diabetes more challenging.  Another study found that subjects had more difficulty with bowel movements when consuming finely ground wheat bran in comparison to those consuming coarse wheat bran.  Essentially, the more refined the plant food (and these isolated fibers are refined components of foods), the less benefit we may actually get from the natural form of the food.  So focus more effort on consuming foods that are less refined.
• When we extract one component of a food (eg, fiber), we are missing out on a host of other valuable nutrients and phytochemicals that the original plant-based foods offer.  For example, we can obtain naturally-occurring sources of inulin from onions, bananas, leeks, asparagus, shallots, peaches, and garlic.  All of these contain a variety of valuable nutrients and phytochemicals.  Think of the possibilities!
• When we purchase a product based solely on the marketing claims on the label, our attention may be diverted from some of the less nourishing ingredients.  For example, I had a client who wanted me to evaluate the new granola bars she'd been consuming for an occasional snack.  The label on the box highlighted that they were only "90 calories" and contained "35% of the Daily Value for fiber" (mostly inulin from chicory root extract).  However, upon closer investigation of the ingredient list, we found that the product was riddled with several sources of added sugar, contained few high quality ingredients, and was not a significant source of many other key nutrients. So look beyond the clever marketing claims!
• These fiber-laced foods may be substituting other nutritious foods.  For instance, the high-fiber granola bars may replace a serving of vegetable or fruit that could be eaten as a snack instead.  Also, some people may lax up on their consumption of foods naturally high in fiber since they're getting fiber from the fortified foods.  Remember to consider what nutrients or phytochemicals we might be missing out on by doing this.
• Little research has been conducted on the health benefit of these functional fibers.  The evidence that is available seems to be very weak in terms of their impact on optimizing health.  I don't necessarily believe that these isolated fibers aren't capable of promoting health like their naturally-occurring counterparts; however, the evidence doesn't support their widespread infiltration into the food supply just yet.  In fact, one recent research study suggests that higher intakes of isolated inulin may lead to mild gastrointestinal discomfort in the form of bloating and gas.  So it may be wise to practice moderation with these foods, especially if you already have GI disturbances. 

What do you think of these fiber-spiked foods?

5 Kids' Snacks That Might Be Less Nutritious Than You Thought

As I cruise through the grocery store, I often find myself on the prowl for the latest snack foods available for kids. Lately, I've noticed that when I pick up the product and take a closer look at the Nutrition Facts Panel and read the ingredient list that I am quite surprised by what I find upon closer investigation. I thought I'd share my insight on 5 kids' snacks that may be less nutritious than you thought. 

• Fruit Snacks: These are the "fruit" snacks that look like gummy bears.  They seem to be popular with parents because they're handy, and having the word fruit in the name must mean that they're nutritious, right? The first three ingredients for most of these snacks are basically sources of sugar. In fact, one serving of many of these products I've reviewed provide around 13 grams or 3 tsp of added sugar! Some say "Made with Real Fruit" right on the label. So, what's the problem?  The first two ingredients before the source of fruit (apple puree concentrate) are corn syrup (= added sugar) and sugar.  While it might be "made with real fruit", just how much real fruit?  Not enough to make it equally or more nutritious than the real "real fruit"! The products also often claim to "high in Vitamin C". Wow, that's great, right?  Even though it might be high in vitamin C, what other nutrients is it high in?  Not many other than sugar.  And although the one of first three ingredients is a blend of fruit juice or fruit puree concentrates, fresh fruits will still be better sources of vitamins, minerals, and fiber and will likely have more between-meal staying power.  
• Yogurt or yogurt smoothies for kids: These snacks do contain yogurt, which is a high quality source of protein and other nutrients, such as potassium, calcium, and Vitamin D. They are also a source of probiotics (aka, friendly bacteria). However, even though the name of the yogurt (eg, Strawberry Explosion) might suggest that it contains fruit, there is often no actual fruit involved. For instance, the label on one yogurt smoothie product targeted towards children states "Strawberry Explosion contains no fruit juice". A look at the ingredient list also shows that this food contains added sugar. A 3.1 ounce serving contains 14 g of sugar, some of which most likely comes from the naturally-occurring milk sugar; however, the rest is added sugar. You might be better off mixing or blending whole fresh or frozen fruit with plain yogurt for a more nutritious homemade version. 
  
• Squeezable, freezable fruit: I checked out a few of these products and found that two of the first five ingredients are fruit purees and two of the first five ingredients are also sources of added sugar. I'm not sure how much of the 26 g of sugar per 1 cup is added sugar, but I am sure that the little ones might be better off with a homemade version for which you can control the sugar content.
• Yogurt-covered snacks: Take a look at the ingredient list of these yogurt-covered and you'll find that these are less yogurt and more added sugar. First ingredient = sugar! Second ingredient = coating, which is composed mostly of sugar and partially hydrogenated palm and palm kernel oil, which are sources of trans fat. In fact, one serving provides 13 grams or ~3 tsp of added sugar! It does contain 60% of the Daily Value for Vitamin C; however, it's pretty scant on other nutrients, such as vitamin A or iron. Plus, I can think of plenty of other foods that would be better sources of vitamin C as well as other vitamins, minerals, and fiber. 
• Organic snacks: They're organic, so they're more nutritious right? Granted, organically-produced foods may be better for children; however, organic and healthy are not synonymous. After reviewing an organic fruit snack product, I found that, although organic, 4 of the first 5 ingredients are sources of added sugar, and with 10 grams or 2 1/2 tsp of sugar per pouch, it can really add up. 

So am I saying hands off to these kids' snack foods? Not necessarily.  I'd definitely recommend practicing moderation with these foods.  Maybe you offer these foods sometimes but not everyday.  And when offering these foods, maybe you could balance out your child's nutrition by also offering other more nutritious foods throughout the day, too.  It's best not to take kids' snacks at face value.  Look beyond the front label to scope out that Nutrition Facts Panel and the Ingredients List for more information.  

How to incorporate protein into your plan to get fit

If your goal is to get fit in 2010 and you're wondering how protein fits into that plan, then you're in the right spot!  Many diet books and magazines place protein on the nutrient pedestal deeming it the MVN (most valuable nutrient) for getting in shape, but I often find that people are confused, overwhelmed, or misinformed about protein's role in helping them shape up.  So, let's sift through the info and get to the meat of the matter.

You must first know this:  building muscle tissue, strength, and endurance requires progressive strength or resistance training.  Without this foundation, you will not gain muscle mass, strength, or endurance no matter how much protein you consume.  Also, keep in mind that if you're interested in increasing muscle size, it takes up to 8-12 weeks of practicing a progressive strength training routine before you'll see these muscle gains.  To get the most out of your workouts, I would suggest investing in a certified personal trainer or exercise physiologist who can create the optimal plan to help you achieve your goal whether it is to strengthen and tone your muscles or to build muscle mass and power.

While protein plays a vital role in enhancing muscular fitness by building and repairing muscle tissue, the amount needed to do so is often exaggerated.  For generally healthy people, the Recommended Dietary Allowance (RDA) for protein is 0.8 g/kg OR 0.4 g/lb daily.  Although the recreational exerciser needs a little more than this, the average American adult typically consumes at or above the amount needed.  So, if you're a generally healthy adult looking to get in shape, then you are probably already consuming an adequate amount of protein to meet your needs.

Two dietary characteristics I suggest regarding protein are:  quality and timing.  Focus on incorporating high quality sources of protein in your diet.  Lean meat, fish, poultry, eggs, soybeans, and low-fat milk, cheese, or yogurt are considered high quality sources of protein.  Keep in mind that we eat other foods that are also quality sources of protein, including whole grains, legumes, nuts, and vegetables. Consuming protein from a variety of food sources is key because this will maintain a more balanced and adequate intake of a many nutrients, including vitamins and minerals. Notice that I'm not mentioning supplements?  As I mentioned before, most of us are already getting more than enough protein in our diet through food alone.  Adding protein powder supplements may just contribute excess calories, which can work against your goal to achieve your best shape! Research suggests that consuming high quality sources of protein from food is just as effective if not more effective at helping people achieve their fitness needs.  Generally, for the recreational exerciser, protein powder supplements can be costly and unnecessary. 

As for timing, I typically suggest that people consume a quality source of protein at each main meal  throughout the day.  This helps steadily release energy to the body while stabilizing energy levels throughout the day and will leave you feeling more satisfied after each meal.  Consuming a little protein (~10 grams) post-workout is also key since our bodies are more sensitive to protein utilization within 1-2 hours after an intense training session.

What happens if you consume too much protein?  Well, if the body needs more energy, it may burn the excess protein for energy.  However, if the extra protein is not immediately used to fuel activity or for tissue maintenance and repair, then the surplus protein can be converted to and stored as glycogen (glucose) or fat.  Also, the metabolism of protein for energy creates metabolic waste products (nitrogen) that must be excreted from the body, so consuming excessive amounts of protein can increase the risk of dehydration, if an individual doesn't maintain adequate fluid consumption with high protein intakes.  Even mild dehydration can negatively impact performance and can hinder you from reaching your maximum potential during a workout.

When protein takes center stage in the diet, one nutrient that often gets left in the dust is carbohydrate.  Quality sources of carbohydrates, such as whole grains, legumes, or milk, are a key component of any fitness plan.  Why? Carbohydrates provide a primary fuel source for the muscles during physical activity.  Including sufficient carbohydrate in the diet optimizes your workout because it allows your muscles to work harder and longer so that you reach your maximum potential.  When we don't consume enough carbohydrate and calories, our body relies more heavily on protein for energy.  Protein is actually a third in line for energy (following carbohydrate and fat) because we do not have a storage source of protein in the body and because it takes longer to metabolize protein for energy.  When protein is used for energy, less of it is available for muscle building and repair -- not ideal for someone working so hard to achieve his/her best physique.

So, there you have it...my scoop on how to best incorporate protein into your diet and accomplish your get-fit goals.  Stay tuned for a future post on how to protein fits into your plans for weight gain and muscle building.

For more on this topic, you may consider the following resources:

• Nancy Clark's Sports Nutrition Guidebook - great for any active individual

• The Powerfood Nutrition Plan: The Guy's Guide to Getting Stronger, Leaner, Smarter, Healthier, Better Looking, Better Sex Food! - great for the guys

Sugar by any other name...

I've noticed an interesting trend on food labels lately. More and more companies are moving away from using "sugar" in their products' ingredient lists. I think that there are a couple of driving forces behind the trend: 1) Health conscious consumers are trying to steer clear of "sugar" based on some of the latest recommendations. 2) People are interested in consuming more natural foods and ingredients, and "sugar", that white table kind that usually comes to mind when we hear the word, is not necessarily considered natural by many.

We can't simply take an ingredient, such as sugar, out of a food without some consequence...a sacrifice in flavor, texture, volume, and/or color. These are all characteristics that sugar contributes to food. So, if manufacturers aren't using "sugar" in their products, then what are they doing to maintain the quality? You may have to be a detective to figure it out, but if you browse through various food labels, you may be seeing ingredients such as "evaporated cane juice", "brown rice syrup", "grape juice concentrate", and "crystalline fructose". Technically, these are all sources of sugar (aka, simple carbohydrates). They are just different forms or are from different sources.

In terms of health, are these ingredients superior to the more refined table sugar? Not really. They are similar in calories at 4 kcals/gram. So, whether a product contains 20 g of "evaporated cane juice" or 20 g of "sugar", each contributes about 80 calories to the final product. Some will say, "But evaporated cane juice is less refined, so it's healthier." The additional nutrients contained in some of these alternative sources of sugar is minimal at best. Seriously, there are more significant and nutritious sources of these nutrients than evaporated cane juice, brown rice syrup, or fruit juice concentrate. Next, someone might ask, "Isn't "refined sugar" absorbed and metabolized more quickly by the body? Doesn't it turn into fat more easily?" It is true that some types of sugar are absorbed more quickly depending on their chemical make-up, but this feature isn't limited to the so-called refined sugars. Plus, once absorbed into the body, all sugars travel to the liver and are converted to other compounds, mostly glucose. Regardless of the source of sugar, if the body does not immediately use or store that glucose (in the form of glycogen) for energy, the excess is primarily converted to and stored as fat. Finally, I totally believe that if someone is going to consume something that contains sugar anyway but wants a product with less refined sugars for environmental, ethical, culinary, or other reasons (i.e., allergies), then go right ahead. However, I will state for the record that natural still does not equal healthful.

We have to ask ourselves what foods typically contain these alternative sources of sugar. Hmmmm...could they be...processed? Yes, and processed foods (i.e., comes in a box, bag, can, or package of some sort) are major sources of added sugar in the diet. So, what does this dietitian suggest?

To best achieve optimal nutrition, I propose the consumption of more fresh, minimally processed foods, such as vegetables, fruits, whole grains, nuts, and seeds. These foods naturally contain fewer added sugars and will also be more nutrient dense containing more vitamins, minerals, fiber, and phytochemicals than more processed or refined foods. Nutrient dense foods, especially fresh vegetables and fruits, will also naturally offer greater volume for fewer calories. So, they will be more satisfying without contributing an abundance of calories, especially from added sugars. When we focus on increasing our intake of more nutrient dense foods, we will naturally consume fewer foods that contain added sugars as there's just less room for them in our diet...and our stomachs:) Just try it. I dare you!

Am I suggesting that we cut out processed food altogether? No, but I do emphasize the importance of meeting nutrient needs through less processed, nutrient dense foods first. However, in the {real world}, I understand that we are exposed to a wide variety of foods, including processed foods, that we enjoy. Can you say CHOCOLATE? We may have a lifestyle for which processed foods provide a satisfying and convenient option, like energy bars. Or we may actually have a need for processed products, such as sport beverages for endurance athletes. So my second piece of advice is to read food labels to identify sources of added sugar. I know a lot of people who look for the Total Sugar content on the food label, and while this does tell you how much sugar there is per serving, what it will not tell you is whether or not that sugar is naturally occurring or added. So, a good rule of thumb is to read the ingredient list and most often select foods and beverages that do not list sources of sugar as one of the first three ingredients. And don't be fooled into thinking it's healthier just because it's listed as "organic". Organic does not equal healthy either. Here are examples of added sugar that you might see in an ingredient list:

• Agave nectar or agave syrup
  
• Barley malt
  
• Brown rice syrup
  
• Brown sugar
• Cane crystals or cane juice crystals
  
• Cane sugar
• Corn sweetener
• Corn syrup
• Crystallized cane juice
  
• Crystalline fructose
• Date sugar
• Demerara
  
• Dextrose
• Evaporated or dehydrated cane juice
• Fructose
• Fruit juice concentrates (grape, peach, pear, and pineapple are common)
• Glucose
• High fructose corn syrup
• High maltose syrup
  
• Honey
• Invert sugar
• Lactose
• Maltose
• Malt syrup
• Maple powder, maple sugar or maple syrup
  
• Molasses
• Muscovado
• Oat syrup
• Rapadura
  
• Raw sugar
• Rice syrup
  
• Sucanat
  
• Sucrose
• Sugar
• Syrup
• Tapioca syrup
  
• Turbinado

So put on your investigator's hat and start scanning those food labels. If it seems too overwhelming to look at every food item you buy, you may want to start with the top 5-10 foods that you consume most frequently. Once you get the hang of it, you'll become a pro. Happy hunting!