Energy in a Bar? Part 2

Hey there. Hope you’re having a great day. Ok, back to energy bars! Here are a few more FAQs:

Q: How do I choose the right energy bar?
A: Well, it depends on what you’re using it for. Is it a snack, to tie you over, or a meal replacement? If it’s the latter, the bar’s nutritional profile should attempt to mimic a meal. In other words, it should provide some complex carbs (hopefully including some dietary fiber), some protein, a bit of healthy fat, and a fair chunk of your vitamin and mineral needs for the day (at least 25% of the Daily Value). Think of it this way: a standard sized slice of whole grain bread provides about 15 g of carbohydrate (including a few grams of fiber), 3 ounces of lean protein (size of a deck of cards) provides about 20 grams of protein, and 1 tsp of oil provides about 5 g of healthy fat. So, a bar with 30 g of carbohydrate (including 4 g of fiber), 20 g of protein, and 5 g of fat is pretty much equivalent to a sandwich. Thinking of it this way can help you put those numbers in perspective (i.e. would you eat a sandwich as a snack?).

Q: How many calories should I look for?
A: If you’re using the bar as a snack, a good rule of thumb is no more than 100 calories per hour for each hour the bar should last you. For example, let’s say you eat lunch at noon, but you don’t get to eat dinner until 7 pm. That’s a long time! You’ll probably get hungry 4-5 hours after a well balanced lunch, which means you’ll need a 200 calorie bar to get you through till dinner. Now, some bars provide as little as 100 calories but others can weigh in at over 300, and eating a 300 calorie bar 2 hours before your next planned meal will probably spoil your dinner – or cause you to gain weight (if you eat dinner anyway). If you’re using the bar as a meal replacement, you can (and should) “spend” more calories. But, there are few bars on the market that provide more than about 350. If you’re a petite female (which means you have lower calorie needs) or you’re not very active, that may be enough. But, if you’re taller, of the male persuasion, or a more active woman, a 350 calorie bar probably won’t cut it as a meal. You’ll have to pair the bar with something else, like maybe a piece of fruit (or more).

Q: Any other rules of thumb?
A: You bet. I’m a fan of bars of bars made with “whole” ingredients (you know, words you can pronounce and recognize) and I generally recommend choosing one with no more than 2 grams of saturated fat. I’m also not a fan of bars made with sugar alcohols or those with added herbs or stimulants. Oh and one last thing – I definitely recommend buying just ONE of a new type of bar to be sure you’ll like the taste or texture before you buy a whole bunch. Some bars are chewy while others are crunchy, some are coated, and some are layered, and you may love the taste of one banana nut bar and absolutely loathe the same flavor in a different brand!

Ok, I think that about does it. Have a wonderful weekend!

Photo courtesy of Cynthia Sass

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Energy in a Bar? Part 1

Energy bars are something I get asked about all the time. Which one is best? Will they help me lose weight? Do they really give you energy?

When you’re facing a wall of them at the market, it can be more than a little intimidating. In fact, I’ve spent well over 30 minutes with clients at the store comparing and contrasting bars to determine which one is truly right for them. So, I decided to devote both today and tomorrow’s posts to some FAQs about these baffling blocks.

Q: Do energy bars give you energy?
A: Another word for energy is calories. Energy bars provide calories, but there’s no criteria or ingredients that specifically make a bar an “energy” bar. When most people hear the word energy, the first thing that comes to mind is a stimulant, like caffeine. In general, energy bars don’t work that way. Some may be high in caffeine (like a bar that contains espresso beans or green tea) but some contain absolutely no caffeine and zero stimulants. In short, they aren’t called energy bars for that reason.

Q: Will a bar help me lose weight?
A: Not necessarily. There are no magical ingredients in energy bars that boost the number of calories your body burns or help melt away fat. But, if someone traded in their usual 600 calorie mid-afternoon frap for a 200 calorie bar, the calorie savings would result in weight loss. In other words, the only way an energy bar can help you lose weight is if it helps you save calories. Another case in point: swapping an everything bagel with cream cheese for a 250 calorie bar at breakfast would save over 300 calories (doing that even twice a week can help you lose about 9 pounds in a year).

Q: Are there any cons to an energy bar?
A: Yes. If you add them to your diet and can’t or don’t burn off the calories they provide, you will gain weight. Also, the ingredients in energy bars run the gamut from extremely healthy and “whole” (like almonds and figs) to science experiment scary. Some bars are high in added sugars and saturated fat and nutritionally speaking, are nothing more than expensive candy bars. Others are condensed versions of whole, healthful foods like whole grains, nuts, and fruit. That’s why reading both the Nutrition Facts panel and ingredient list is critical. Finally, energy bars are notorious for containing 6 of the top 8 allergens: milk, eggs, peanuts, tree nuts (such as almonds, cashews, walnuts), soy, and wheat, and some contain fish-derived ingredients (another allergen). So if you suffer from any food allergies like I do, always check the ingredient list very carefully.

Ok, I think that’s all I have room for today. Please come back tomorrow for more (especially if you’d like to hear my thoughts on how to choose the best bar for you). Have a great day!

Photo courtesy of Cynthia Sass

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Tyra: My 2 Cents

Today, I’m doing something I don’t normally do – commenting on a situation I don’t have first hand knowledge of. But, I decided to sound off anyway - for two reasons. First, I’ve been getting asked about this almost daily (obviously this topic has touched a nerve for a lot of people) and, second, I think this debate has opened the door to talking about some really important health issues.

The question at hand: at 5’10” and 161 pounds, do I think Tyra Banks is fat? Absolutely not! But, that doesn’t necessarily mean she’s healthy either. Now, let me say – I’m a big Tyra fan. I absolutely love her attitude and really admire the work she does with youth (TZONE). But, as a health professional, some of Tyra’s comments in this week’s People magazine cover article (about her weight gain) worried me, particularly because she strives to be a role model to young women.

If there’s one message I could send to consumers it would be: being at a healthy weight doesn’t ensure health. I’ve met many, many people over the years who have a normal body mass index (BMI) and normal body fat percentage, but are NOT in good health.

In other words, it’s absolutely possible to be a normal weight and have high cholesterol, high blood pressure, and a high resting heart rate. It’s also possible to be a normal weight and take in too much sugar, salt, cholesterol and saturated fat, and too few fruits, veggies, whole grains…. The difference (health-wise) lies largely in the quality of your overall diet, and how you take care of your body (i.e. are you thin but smoke, are you thin but get no exercise …).

The People article reveals Tyra’s “2 diets.” One is called Eating to Lose (what she did periodically to shed pounds before retiring from modeling), and the other Eating to Enjoy (her current way of eating). Now, if you read this blog, you know I’m NO fan of dieting. But Tyra’s Eating to Enjoy menu is also seriously lacking nutritionally (neither one is balanced or healthy).

In terms of weight, however, yes, Tyra is within the normal range. According to this NIH reference, a healthy weight range for women is about 100 pounds for the 1st 5 feet and 5 pounds for every inch over 5 feet, plus or minus 10% depending on frame size. That translates to a range of 135-165 pounds. And according to the CDC’s BMI calculator, Tyra’s BMI is 23.1, well within the normal range of 18.5-24.9.

Now, to maintain 161 pounds, Tyra probably eats somewhere in the neighborhood of 2,000 calories per day. But there are many different paths to 2,000 calories – some super healthy, some not so healthy. For example, here’s what one 2,000 calorie day could potentially look like:

BREAKFAST:
1 McDonald’s Sausage Biscuit with Egg
Medium Coke

LUNCH:
2 Taco Bell Taco Supremes
Medium Coke

DINNER:
1 slice Pizza Hut Pepperoni Stuffed Crust Pizza
Medium Coke

Total: 1,930 calories (needless to say, nutritionally, this day provides way too much sugar, saturated fat, cholesterol, trans fat, and sodium, and too little vitamins, minerals, phytochemicals, healthy fats, and dietary fiber)

So Tyra, if this blog ever makes it’s way to you, kudos to your amazing attitude (I especially loved your comments about exercising to feel good vs. manipulate your body). And, I love your self esteem, self acceptance, and “I refuse to deprive myself” philosophy (I too do not believe in diets or deprivation).

But as a role model to youth, I hope you can promote BOTH a healthy weight AND a healthy way of eating. In other words, balance out some of your favorite non-diet foods (like sausage with gravy and burgers according to the article) with more health-optimizing, disease-preventing fruits, veggies, whole grains, lean proteins, and plant-based fats - more like a shade of gray between the two diet dichotomies so-to-speak. Ok, off my soap box :)

Photo courtesy of Geek Philosopher

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Trans Trouble Part 2: The Other H Words

Last Wednesday, I wrote about trans fat.

Well, today, the saga continues! I mentioned that a product can claim to provide zero grams of trans fat if it contains less than 0.5 grams per serving (to identify this “hidden” trans fat, check the ingredient list for the words partially hydrogenated). And, a product can also be labeled trans free if it’s made with FULLY hydrogenated instead of partially hydrogenated oil. Technically, fully hydrogenated oils are trans free. But, they’re not risk free.

A Brandeis University study released last week found that eating products made with interesterified oil (a.k.a. fully hydrogenated oil, a trans-free alternative to partially hydrogenated oil) may lower HDL, the good cholesterol and cause a significant rise in blood sugar (about 20%). At least that’s what the 30 healthy subjects the researchers studied experienced - in just 4 weeks time!!!

That’s a real double whammy health wise. Having a high HDL reduces heart risk because HDL transports cholesterol away from arteries, helping to clear it from the body (so, anything that lowers HDL ups risk). And, having a high blood sugar carries many risks. It thickens the blood, stresses the heart, strains the kidneys, and interferes with the delivery of oxygen and nutrients within the body, especially to the extremities.

Yikes! Not good. Well, you know what they say, there’s no such thing as a “free” lunch! Seriously though - the best way to avoid both partially and fully hydrogenated oils is to eat as many unprocessed or minimally processed foods as possible. For example, choosing liquid oil vs. margarine, and nuts and fruit as a snack instead of something that comes in a bag or box. And, if you do eat a processed food, check both the Nutrition Facts and the ingredients.

photo courtesy of National Cancer Institute

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Multis Miss the Mark

Many consumers believe that taking a multivitamin is essential for good health. But when you pop that pill, do you really know what you’re getting?

ConsumerLab (an independent tester of dietary supplements) put 32 multivitamin/multimineral supplements to the test (including tablets, caplets, capsules, chewables, liquids, strips, gummies, and powders), and the results may just shake up consumer faith in multis.

Eleven multis marketed to people (and one to pets) failed the ConsumerLab test. Some were short on important vitamins or minerals, containing less than the label stated. One children's vitamin contained an excessive amount of vitamin A — enough to exceed what the Institute of Medicine considers safe (too much vitamin A can cause liver damage, decreased bone density, and loss of muscle coordination). One women's vitamin was contaminated with lead, and a handful of products failed to dissolve properly, which means they may not get absorbed into the blood stream at all.

This report raises a big question: do we even need multis? In my opinion, not if you eat well. And if you’re falling short food-wise (especially fruits, veggies, and whole grains), changing your diet instead of turning to a bottle is a much better strategy (as we dietitians always say, “Kitchen cabinet, not medicine cabinet.”).

And I’m not alone. Last year, a panel of 13 experts was convened by the Office of Dietary Supplements and the Office of Medical Applications of Research at the National Institutes of Health. The committee was formed to explore questions about multivitamin/mineral supplements (MVMs) and their effectiveness. Based on available data, they concluded that there is “insufficient evidence to make a firm recommendation for or against the use of MVMs for the general population.” The panel also voiced concerns about consumers getting too much of certain nutrients from the combination of MVMs and fortified foods (i.e. fortified juices, cereals, energy bars, etc.).

My advice: let Mother Nature be your multi!

P.S. To see how your diet stacks up nutrient wise, check out the free MyPyramid Tracker tool. You can enter your food intake for the day, get detailed reports about how well you’re meeting your vitamin and mineral needs, along with suggestions for improvement (did I mention it’s free?!). Have a great weekend!

Photo courtesy of Geek Philosopher

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Trans Trouble

In yesterday’s post I mentioned that the optimum goal for trans fat intake is as low as possible. Much research has linked trans fats to the risk of heart disease. But a Harvard study published in January concluded that trans fats are also strongly linked to infertility.

Researchers followed over 18,000 married women with no infertility history for 8 years while continuing to assess both their diets, and attempts to get pregnant. The researchers found that total fat and cholesterol intakes were not linked to infertility. But, infertility risk jumped by a whopping 73% with each 2% increase in trans fat.

Fortunately, some things have changed since these women were being studied in the 90s. Today, packaged foods must list the grams of trans fat on the Nutrition Facts panel, and more and more manufacturers are removing trans fat from foods. But, technically, a product can claim to provide zero grams of trans fat if it contains less than 0.5 grams per serving. To avoid them altogether, check the ingredient list. Trans fats are created through a process called partial hydrogenation. So if the words partially hydrogenated appear, bingo!

Cookie, cracker and chip makers are starting to exterminate trans fat, but on the whole, fast food establishments and bakeries still have a ways to go. Here are the trans fat grams in some popular products (as of today anyway!):
-1 Dunkin’ Donuts Chocolate Coconut Cake Donut – 5 grams
-1 Krispy Kreme Apple Fritter – 7 grams
-Taco Bell Nachos BellGrande – 7 grams
-McDonalds large French Fries – 8 grams
-Sonic large Onion Rings – 8 grams

Oh and one last note. The words “trans fat free” don’t necessarily indicate that a food is healthy. It could still be low in nutrients and fiber, high in refined sugar, and even high in saturated fat! What's your take on trans fat? Please share your comments.

Photo courtesy of National Cancer Institute

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Duh or Hmmmm?

Researchers at the University of North Carolina Chapel Hill just published the first study linking fast food to “fat-ness” (yup, it really was the first). They followed over 3,000 adults for 10 years and found that each additional fast food meal per week led to a higher body mass index (BMI – a measure of weight for height). In other words, those who ate 4 fast food meals per week weighed more than those who ate 3, etc.

Now, I’m no fan of fast food. But if you're a fan, or you just can’t seem to avoid it, there are some healthier options. Here are my picks. My criteria includes: lots of veggies, low in saturated and trans fat, low in cholesterol, high in fiber, and under 500 calories:

Taco Bell Fresco Style Bean Burrito
350 calories
2 grams saturated fat (goal is no more than 20 g per day for an average healthy adult)
2 grams trans fat (goal is as low as possible)
0 mg cholesterol (goal is under 300 mg per day for a healthy adult)
9 grams fiber (goal is at least 25 grams per day)

Taco Bell Fresco Style 7 Layer Burrito
410 calories
2 grams saturated fat (goal is no more than 20 g per day for an average healthy adult)
2.5 grams trans fat (goal is as low as possible)
0 mg cholesterol (goal is under 300 mg per day for a healthy adult)
9 grams fiber (goal is at least 25 grams per day)

Subway 6” Veggie Delight on Wheat
230 calories
1 grams saturated fat (goal is no more than 20 g per day for an average healthy adult)
0 grams trans fat (goal is as low as possible)
0 mg cholesterol (goal is under 300 mg per day for a healthy adult)
4 grams fiber (goal is at least 25 grams per day)

Burger King’s BK Veggie (no mayo)
170 calories
.5 grams saturated fat (goal is no more than 20 g per day for an average healthy adult)
0 grams trans fat (goal is as low as possible)
0 mg cholesterol (goal is under 300 mg per day for a healthy adult)
5 grams fiber (goal is at least 25 grams per day)

Wendy’s Broccoli and Cheese Hot Stuffed Baked Potato
330 calories
1 grams saturated fat (goal is no more than 20 g per day for an average healthy adult)
0 grams trans fat (goal is as low as possible)
0 mg cholesterol (goal is under 300 mg per day for a healthy adult)
8 grams fiber (goal is at least 25 grams per day)

Wendy’s Mandarin Chicken Salad (no crispy noodles but including Oriental dressing)
490 calories
3 grams saturated fat (goal is no more than 20 g per day for an average healthy adult)
0 grams trans fat (goal is as low as possible)
60 mg cholesterol (goal is under 300 mg per day for a healthy adult)
6 grams fiber (goal is at least 25 grams per day)

P.S. According to the study’s authors, food eaten away from home now accounts for up to 42 percent of Americans' calorie intake! Oh and one fun fact today: “fast food” has been around for ages; in Roman times, vendors sold ready-to-eat food from street stalls.

photo courtesy of Geek Philosopher

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Movie Madness?

Over the weekend, Jack and I did something we haven’t had a chance to do in a while. We went to the movies (Pan’s Labyrinth, which was absolutely amazing!). And yes, we did get popcorn! It’s hard to find reliable nutrition info about movie theatre popcorn, but a recent estimate I saw for unbuttered listed 55 calories per cup (size of a tennis ball), from about 4 grams of fat, 3 grams of carbohydrate, and 1 gram of protein.

In my opinion, unbuttered popcorn is the healthiest snack you can buy at the theatre. Popcorn is a whole grain, provides about a gram of fiber per cup, and if it’s popped using liquid oil, it should be low in saturated fat and free of trans fat. The trick is not eating a whole bucket! We paired ours with bottled water (thankfully that was an option). But as we walked away from the concession stand, I couldn’t help but wonder two things:
1) Will we see healthier options in the near future?
2) Do movie-goers really want healthier options?

When I was a kid, you could pretty much get popcorn, candy, and soda at a theatre, oh and maybe a hot dog. Lately I’ve seen nachos, pizza, ice cream, cookies, brownies and biscotti, and beverages ranging from icees to coffee drinks, beer, wine, and even hard liquor.

Will we ever see healthy finger foods and snacks in theatres across the country such as fresh fruit salad, fresh veggies with healthy dips, summer rolls, and baked sweet potato sticks? What do you think? And would you buy them? I’d love to hear your thoughts!

Oh, and one last thing before I go - the return of fun facts:
-The first theatre in the U.S. specifically dedicated to showing movies was in New Orleans in 1896
-In 1907, you could see a flick for 5 cents!
-The first air-conditioned movie theatre opened in 1922
- The very first drive-in movie theatre opened in Camden, New Jersey in 1932
- The American Film Institute (AFI) ranked the following as the #1 all time movie quote, “Frankly, my dear, I don't give a damn,” from Gone with the Wind, 1939
-AFI’s #1 movie song: Over the Rainbow from The Wizard of Oz, 1939
-AFI’s #1 movie villan: Dr. Hannibal Lecter from The Silence of the Lambs, 1991
-AFI’s #1 movie hero: Atticus Finch from To Kill a Mockingbird, 1962
-AFI’s #1 movie stars: Humphrey Bogart and Katharine Hepburn
-AFI’s #1 film: Citizen Kane, 1941 ("Rosebud….")

photo courtesy of Geek Philosopher

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Checkin' the Digits

You'd never buy a car or even a sweater without knowing how much it cost, right? Well, I feel that way about food and calories. After a long day yesterday, my hubby and I decided to go out (again – it's been one of those weeks). This time it was to another chain with healthy options - PF Chang's. So, before we left, I hopped online to "check the numbers" (I love that PF Chang's publishes both the Nutrition Facts and ingredients – that's especially important for people with food allergies like me, but I also really like seeing exactly what went into my dish).

I prefer to eat smaller frequent meals, so I try not to eat more than about 400 calories at a time. With that in mind, I checked the digits! I love, love, love PF Chang’s Vegetarian Lettuce Wraps which provide 420 calories, but Jack and I split them. So, I knew I’d be spending half of my budget right there. I also knew the rest would come from my favorite dish, steamed Buddha’s Feast (in the photo). Look at all those veggies! It provides just 200 calories, but I can never eat it all (it has to be at least 3 cups). So, 100 more spent. That left about 100 for brown rice (yay, a whole grain – at a chain restaurant!). A serving provides 350 calories, so I planned to eat a quarter of it (88 calories). Grand total – 398 calories, right on target (and another Goldilocks meal).

Calorie budgeting isn’t for everyone, but I will say this – a LOT of my clients greatly over or underestimate the number of calories they take in (usually the latter but both can be dangerous). For example, Panera Bread is another chain that’s popular in my area, and many of my clients eat there often. On many occasions, I’ve heard the phrase, “I don’t understand why I can’t lose weight, I don’t eat big meals.” That may be true, but excess calories don’t always come from huge portions. In many cases, it turned out that their healthy lunch of half a turkey sandwich and half a Greek salad, estimated to be 500 calories, actually provided 740. That difference, just once per day, is enough to keep an extra 24 pounds on a less active person, or 16 pounds on a moderately active person. To put it in perspective, if you over spent (money) by 240 dollars per day, you’d rack up $87,600 worth of debt in a year – yikes!!! Even once a week adds up to $12,480.

Bottom line – sometimes taking a closer look at your “spending habits” can be an eye opening and valuable experience. For more, check out my previous post What’s Your CQ?

Happy weekend!

P.S. My fortune said, “Don’t worry. You’ll always have everything you need.” Nice!

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Eating in Sync

It hit me today that I’ve never posted anything about a topic that’s very near and dear to my heart. It’s my book, and I’ll never, ever, ever get tired of talking about the subject matter. Not only did I put my heart, soul, blood, sweat, and tears into the pages, but I live it every day! It’s called Your Diet is Driving Me Crazy: When Food Conflicts Get in the Way of Your Love Life. It’s all about how the way you eat affects your relationship, and how your relationship affects the way you eat (what, when, why, how, how much you eat, etc.). The book contains 17 chapters. Each one’s about a common food-related conflict couples face, and my hubby and I have personally battled 8 of those 17!

The good news is we’ve overcome them, and I believe anyone can. One of the main messages of the book is that food fights are a big deal in relationships. They can wreck havoc with communication, intimacy, and health. But, you and your partner don’t have to live with them. Here’s one Jack and I have faced and what’s worked for us (I’ll include more in future posts):

Jack tends to show love through food (including to our pets) and really enjoys sharing food with the people he cares about. Trouble is, we’re not always hungry at the same time, my calorie needs are far lower than his, and we really don’t like many of the same foods. Occasionally, he still offers me bites of what he’s eating with a puppy dog look on his face that says, “Please have some.” But for the most part, he’s made peace with the fact that I can’t, or don’t want to eat what or how much he’s eating.

One of our solutions is to prepare similar foods differently. As I mentioned Monday, we both love Mexican food and lucky for me, Jack cooks! He makes fantastic fresh guacamole, and we often eat beans (no surprise if you read yesterday's post) with sautéed onions, peppers, mushrooms (and zucchini when in season). But, when he cooks, he’s pretty heavy handed with the oil and seasonings (both unmeasured), whereas my version of sautéed veggies involves light misting them with an herb-infused oil. Also lucky for me, he’s a great listener. When I explained that I just can’t eat the way he does without gaining weight, and that I like the way I feel when I eat “my” way, he understood. Instead of arguing about it, or one of us having to give in to the other’s way of eating, we’ve agreed to respect each other’s needs. He’ll make a batch of veggies “my” way, then toss his in the pan to prepare “his” way.

On other Mexican nights, he’ll have tacos, tostadas, or quesadillas (with hot salsa and jalapenos or habaneros – yup, he’s a fire eater) and I’ll make a veggie taco salad (with mild salsa – I’ll never forget the time he asked me to “just try” a jalepeno, and I did – ouch!). We share some ingredients - beans, lettuce, veggies and guacamole (in his and her-sized portions) so it’s not too much extra work. And the best part is, I don’t walk away feeling stuffed, and he doesn’t walk away feeling starved. It works! Ten years later, I haven’t gained a pound, and he’s 50+ pounds lighter.

Do you and your significant other have trouble eating in sync? Or, have you found ways to make it work? If so, please share your story!

photo courtesy of Cynthia Sass - me and my sweetie out to dinner

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Cynthia's FAQs

Yesterday’s post inspired me to think about some of the other frequently asked questions clients, students, and consumers (at my cooking classes, talks, etc.) toss my way. Here they are, along with my usual responses:

Q: What’s your favorite food?
A: That’s so hard for me to answer because I have so many!!! I’m a big fan of seasonal eating (berries, cherries, melons, tomatoes and cucumbers in summer; apples, pears, avocado and squash in fall; broccoli, kiwi, tangerines and potatoes in winter; and asparagus, carrots, and oranges in spring). But if I had to pick just ONE single food, I’d probably have to choose beans – I really, really love them (seriously, especially black and pinto). Nearly every day I tend to eat some type of berry (frozen if not in season), figs (dried if not in season) and of course beans. And I couldn’t possibly go through life without dark chocolate (oh and coffee, and wine)!

Q: What’s the best meal you’ve ever had?
A: Without a doubt, dinner at the Millennium Restaurant in San Francisco. Close seconds include the Green Garden in Paris (no web site?!), Red Bamboo in NYC, Real Food Daily in Los Angeles, and Sunday brunch at Counter in NYC.

Q: What’s the best weight loss diet?
A: Diet-schmiet! I don’t believe in ‘em. For more of my thoughts on giving up dieting for good, check out my previous posts Moderation Isn’t a 4 Letter Word and Fed Up With Fads!

Q: What are the best and worst foods?
A: In my opinion, the best foods are plant-based foods closest to the source - an apple freshly plucked from the tree, a tomato straight from the vine (well washed of course) and other minimally processed or whole foods. And the worst are Frankenfoods. You know, the ones with an ingredient list a mile long that sounds like a science experiment (loaded with additives and preservatives).

Q: What will the next big food trend be?
A: I hope it’s not wishful thinking, but I think food traceability and transparency will become more important. Traceability refers to knowing more about where food comes from (how far away was it grown, what do we know about the farm it came from), and transparency meaning really knowing what’s in the food at your market (and what went into producing it). I think (I hope!) more and more consumers will want to know a lot more about exactly where their food came from, how it was grown, and what’s in it.

Do you have any questions for me? If so, I’d love to answer them!

Photo courtesy of Geek Philosopher

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Meal Makeovers

One of the questions I get asked most by my clients and students is, “What do YOU eat?” Well, I tend to share a lot of my food adventures and “likes” in The Diet Dish, but I don’t cook every night. Like most couples, my hubby and I go out a few times a week, and when we do, I nearly always have to modify my order it to make it Cynthia-approved. I love eating at locally owned restaurants, but there are a few chains I frequent. One of my favorites is Chipotle.

My husband and I both love Mexican food and appreciate Chipotle’s simple menu, fresh food, and “food with integrity” philosophy. Plus they have great guacamole! But, I still have to Cynthia-ize my order. Here’s how, and how many calories I save:

THE BEFORE:
Vegetarian Fajita Burrito Bowl
-Cilantro-lime rice – 240 calories
-Black beans – 130 calories
-Sauteed peppers and onions – 100 calories
-Salsa – 25 calories
-Cheese – 110 calories
-Sour cream – 120 calories
-Guacamole – 170 calories
-Lettuce – 5 calories
Grand total: 900 calories!!!!

THE AFTER:
Vegetarian Fajita Burrito Bowl (Cynthia-ized):
-No rice
-No cheese
-No sour cream
-Half the guacamole
-Double lettuce
Grand total: 350 calories

That’s a savings of 550 calories. Slashing that many calories just once per day is enough to prevent gaining over 50 pounds in one year’s time (think 200 sticks of butter worth of body fat). And, this meal has what I call the Goldilocks effect – exactly what I aim for. It makes me feel “just right” - full but not too full, satisfied (especially from the beans and yummy guacamole), and energized. My version also saves 15 grams of artery clogging saturated fat!

Fortunately, Chiplote publishes their Nutrition Facts. Does your favorite restaurant? Check their web site to find out. In my opinion, this is a case where the phrase “knowledge is power” definitely rings true! Happy surfing!

photo courtesy of Geek Philosopher

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Potassium Potency!

If you were to pick up a can of green beans at the market, you could easily flip it over to find out how much sodium it contains. But potassium is another story. The Dietary Guidelines recommend taking in no more than 2,300 mg of sodium and at least 4,700 mg of potassium daily. But with potassium, how do you know if you’re anywhere near 4,700 mg (unlike sodium, it's not required to appear on the label)? And why is potassium so important anyway?

Well, potassium helps nerves and muscles function properly, helps maintain the body’s pH level, and helps control blood pressure. In fact, potassium offsets the effect of sodium on blood pressure.

But potassium should come from food, not supplements. That’s because taking in too much potassium (from concentrated supplements) can lead to an irregular heart beat and even heart attack. Fortunately, it’s nearly impossible to get too much from food. The trick is not getting too little!

Here’s a list of high potassium foods – compare the mg per serving to the 4,700 recommended per day. How does your intake stack up?

Potatoes, baked – 1 medium - 1081 mg
Lima beans – 1 cup – 955 mg
Tomato sauce, canned – 1 cup – 909 mg
Winter squash – 1 cup – 896 mg
Prunes, dried – 1 cup – 828 mg
Spinach, cooked – 1 cup – 839 mg
Bananas, fresh – 1 cup sliced – 594 mg
Yogurt plain, skim – 1 cup – 579 mg
Raisins – 1/2 cup – 545 mg
Beets, cooked – 1 cup – 519 mg
Brussels sprouts, cooked – 1 cup – 504 mg
Orange juice – 1 cup – 496 mg
Cantaloupe – 1 cup – 494 mg
Melon, honeydew – 1 cup – 461 mg
Milk, fat free or skim – 1 cup – 407 mg
Apricots, dried – 10 – 407 mg
Nectarines – 1 medium – 288 mg
Dates, dried – 5 – 271 mg
Figs, dried – 2 – 271 mg
Kiwi, raw – 1 medium – 252 mg
Oranges – 1 medium – 237 mg
Pears, fresh – 1 medium – 208 mg
Peanuts dry roasted, unsalted – 1/4 cup – 187 mg

P.S. If you’ve been told to follow a low potassium diet for medical reasons, check out Andrea Giancoli’s post from her blog the Family Fork.

photo courtesy of National Cancer Institute

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Beware: Devalued Veggies Ahead!

I was talking to a client last night and she said, “I love corn but I know it has no nutritional value.” I was thrilled to tell her otherwise! But, I wasn’t surprised. Certain veggies just can’t seem to shake their reputation for flunking Nutrition 101. Here are the four falsehoods I hear the most, along with the facts:

MYTH: Corn has no nutrients.
FACT: Corn is a good source of thiamin, folate, vitamin C, phosphorous, and manganese. One large ear also provides 15% of all the fiber we need daily, and non de-germinated corn counts as a whole grain!

MYTH: Celery is basically just water.
FACT: Celery is indeed high in water but it's rich in vitamin K. It also provides some folate, vitamin C, calcium, and potassium with almost no calories.

MYTH: White potatoes are a waste of calories.
FACT: Potatoes are nutrition powerhouses and proof that some white foods are good for you! They’re high in vitamin C and rich in potassium, copper, vitamin B6 and fiber. For more on why spuds are super, visit my previous post Hot Potato.

MYTH: Carrots are loaded with sugar.
FACT: One cup of raw carrots contains 12 grams of carbohydrate, half of which (just 6 grams) come from naturally occurring sugar. To put that in perspective, one cup of skim milk provides 13 grams of natural sugar. And the good news is experts recommend limiting just added sugars, not those provided by Mother Nature. Also, the beta-carotene in carrots has been linked in research to helping control blood sugar.

Bottom line - never underestimate a veggie!
P.S. Here's a great recipe for Corn and Potato Chowder that includes all four of these fabulous veggies!

Photo courtesy of National Cancer Institute

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Thank you to Dr. John La Puma for Grand Rounds 3.16!

Colossal thanks to Dr. La Puma for including my post Brussels with an S in this week's delicious Grand Rounds: Diet and Food. Each week a health/medical blogger hosts Grand Rounds which features noteworthy posts from the world of wellness blogging.

Check out this edition - it's a real treat!

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Go Figure!

I’m a fig fanatic! Calimyrna (in the photo) is my favorite variety – isn’t it gorgeous? Figs make a great snack – solo, dipped into a dollop of peanut butter, or bathed in melted dark chocolate (try adding fresh grated ginger to the mix – yum!). I also love adding chopped figs to oatmeal, garden salads, cooked squash, sweet potatoes, and rice or couscous dishes. Their texture is amazing – both squishy and crunchy, with just the right amount of sweetness. And of course, they’re nutrition powerhouses.

Two to three of these little gems provide just 100 calories but are chock full of nutrients, including 20% of all the dietary fiber we need daily (mostly from those little bunches of seeds), potassium, calcium, and iron (fun fact: figs contain more minerals than any other fruit). They’re also loaded with disease-fighting antioxidants called polyphenols - the same type that make red wine and tea so healthful (polyphenols are linked to lowering the risk of both heart disease and cancer, our nation's top two killers).

These beauties also have a rich history. I have 10 figgy facts for you today:
-Figs are thought to be indigenous to western Asia
-There are almost 20 different varieties of figs
-Figs were reportedly Cleopatra’s favorite fruit
-Solon, the ruler of Attica (639-559 BC), prohibited the export of figs out of Greece
-Early Olympic athletes ate figs during training; they’re known as the “fitness fruit”
-Figs are mentioned in Homer’s Iliad, and the Odyssey
-Figs have more fiber than any other kind of dried fruit
-Fig Newton cookies were introduced in 1891
-Figs grow on the Ficus tree
-Figs are actually inverted edible flowers

And here’s a link to 220 fig recipes!

P.S. I eat dried figs year round but fresh figs are a special treat. They’re in season in the summer and early fall.

Photo courtesy of Cynthia Sass

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Wood What?

My hubby and I went to dinner Friday night and I was introduced to a brand new vegetable (sort of – it’s not really a veggie). It’s called wood ear and it was a major ingredient in my Buddha’s Delight dish. Wood ear is a type of edible fungus (like shitake, crimini, portabello, and other mushrooms). It grows on tree trunks, and it really does look like a rubbery ear (it also has a springy, chewy texture). It didn’t look very appetizing but once I got over the whole ear thing, I gave it a try, and it was pretty delicious (mild, and like tofu takes on the flavor of the sauce and seasonings it's cooked with).

Over the past dozen years, one question I’ve been consistently asked is, “How can eating fungus possibly be good for you?” It does seem odd, but fungi are definitely nutritious. Some varieties are especially rich in selenium (an antioxidant that also helps repair DNA), and copper (which prevents anemia and keeps bones and nerves healthy). And, the natural phytochemicals in mushrooms have been linked to cancer prevention; particularly breast cancer. That’s because they contain substances that seem to prevent estrogen levels from rising too high (high estrogen ups risk).

Mushrooms are a symbol of longevity in Asia, and have been used in Chinese medicine for more than 6,000 years. Wood Ear mushrooms in particular are believed to prevent heart disease by thinning the blood (similar to aspirin). Here’s a recipe for Korean Cellophane Noodles with Vegetables using dried wood ear mushrooms, and another for Grilled portobello mushrooms with thyme and garlic - yum!

Ok, time for some fun(gi) facts (hee-hee):
-Button mushrooms are the most commonly consumed mushroom in the U.S.
-Smurfs live inside mushrooms
-In the Super Mario Brothers video games, Mario & Luigi eat super mushrooms to power up
-Mushrooms are very low in calories – one cup of buttons provides just 20 calories
-For safety, don’t consume wild mushrooms – many are poisonous
-The 5,000 year old mummified “ice man” found in Europe was carrying mushrooms in this possession (he also had 57 tattoos!)

P.S. People with gout may want to avoid mushrooms because they can boost uric acid levels.

photo courtesy of Cynthia Sass (my ear is sporting one of my very favorite earings)

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Perfectly Persimmon

I had so much fun writing about kiwano yesterday, I decided to blog about another exotic beauty today. Its botanical name means “food from the Gods.” It looks like a tomato but is pleasantly sweet with a unique flavor I just love. It’s a Fuyu persimmon, and my local market was flooded with them (it’s the end of their season). It’s native to China, but is now grown in the United States. One medium fruit provides about 120 calories and is a great source of fiber. It has 6 g per fruit – that’s over 20% of all the fiber we need daily! It’s also rich in vitamin A, with 50% of our daily need, and vitamin C with 20%. They’re not as beautiful as other exotic fruits, but I really enjoy their taste, texture, and versatility.

Follow this link to some tasty persimmon recipes, including poached persimmons and persimmon sorbet (yum!), complete with each recipe’s nutrition facts. I love them sliced in garden salads with pecans, or as you can see from my photo, sliced and served on toothpicks.

Here’s another recipe for persimmon cookies!

P.S. If you’re interested in learning more about how to expand your own or a loved one’s food horizons, check out my article in the February issue of Eating Well magazine. It’s called Re-Train Your Taste Buds and it’s all about how my formerly chubby hubby trained his deep fried taco loving taste buds to actually enjoy tofu stir fry (along with lots of interesting research about how our taste preferences develop from pre-birth to adulthood).

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Mad Melon?

If you read this blog, you know I’m a big fan of eating a wide variety of fruits and veggies. But nearly everyone I know tends to eat the same few fruits and veggies over and over, mostly because they’re unsure what new types will taste like, or what to do with them. That’s why I love introducing people to some not so run-of-the-mill varieties of produce. And today’s pick is kiwano melon (also called horned melon, horny melon, African horned cucumber, jelly melon, hedged gourd, melano, and English tomato).

Originally from southern and central Africa, this melon looks menacing but it’s very tasty. Its flavor has been described as a cross between a cucumber and kiwi (some people say a mix of banana, cucumber, melon and lime but to me, cucumber dominates). I think it’s fun to eat because the texture is very gelatinous, kind of like tiny gummy bears with edible seeds (they look like cucumber seeds but are tougher and more chewy). One little melon (which can fit in the palm of your hand, roughly 5 inches long) provides just 25 calories but 40% of the daily vitamin C need. Adventurous eaters enjoy scooping out the flesh and using it as a topping or garnish for yogurt, sorbet, or in a cold dressing or sauce.

If you slice lengthwise and scoop out the inside, you can use the half shells as mini serving cups. My favorite filling is pineapple sorbet, topped with kiwano and a sprinkle of shredded coconut – yum! If you’re up for the experience, one melon will generally set you back about $4-5. Happy exotic eating, and please share your favorite kiwano recipes!

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Condiment Crazy

The photo of the jar is an artichoke, red pepper tapenade I adore! It provides just 20 calories for 2 Tbsp but is loaded with flavor. I whipped up this delicious side dish (2nd photo) in minutes by adding a Tbsp of tapenade per cup of fresh yellow wax beans. Total number of ingredients: 2 (pretty easy huh? I just steamed them, tossed in tapenade, and served). Total number of calories: 150 (for 3 cups – think 3 baseballs)! Tapenades and pestos are two of my very favorite condiments. They taste and feel so rich, but provide few calories per serving, and are minimally processed (most have just a few ingredients and little to no sodium).

Tapenade and pesto varieties I’ve experimented with include green and black olive, roasted red pepper, sundried tomato, artichoke, mushroom, and even butternut squash. I typically toss them with steamed veggies (such as broccoli with sundried tomato pesto, or French cut green beans with green olive pesto), or use in them to spruce up sandwiches, pitas, and wraps.

Of course many condiments can add hundreds of calories (like mayo), but some are 100% calorie free (while still managing to transform a dish from drab to fab). Here are more of my favorite low cal condiment choices, and how I use them:

On sandwiches:
Horseradish – 0 calories per tsp
Tabasco – 0 calories per Tbsp
Spicy brown mustard – 5 calories per tsp
Relish – 5 calories per tsp
Minced garlic in water – 30 calories per Tbsp
As dips:
Cocktail sauce – 5 calories per tsp
Vinegar - 10 calories per Tbsp
Salsa – 10 calories per 2 Tbsp
Marinara sauce – 40 calories per quarter cup
Hummus – 50 calories per 2 Tbsp

Happy healthy eating!
P.S. I'm Prevention Magazine's Eat Healthier, Feel Better expert for the New Year. Click here to check out the free 8 week Make This Your Year program.

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Heartburn Help

Happy New Year! OK, the holidays are officially over, but is your heartburn hanging on? If so, you can prevent or manage it without popping pills (or at least fewer pills). Whether you experience heartburn only, or suffer from acid reflux disease (which may also include trouble swallowing, and can be related to other health conditions like a hernia), a few simple dietary changes can give you a lot of relief. That nasty burn happens when acidic juices from your stomach creep up into your esophagus (ouch). Because there’s no lining to protect your esophagus, it hurts like heck! But the following adjustments can help:

-Eat smaller, more frequent meals
-Eat slower
-Sit up for at least an hour after eating
-Finish your last meal or snack at least 2-3 hours before going to bed
-Avoid foods that aggravate heartburn (because they boost acid production), which include chocolate, coffee, tea, cola, citrus juices, and alcohol (peppermint, spicy or fatty foods, garlic, and onions can also fuel the fire)
-Wear loose clothing
-Sleep with your head propped up
-Prevent weight gain or reduce your weight

For more info about keeping heartburn at bay, visit:
-Mayo Clinic
-The American Dietetic Association web site. Type heartburn into the search box and you’ll find several useful articles, including a few about controlling heartburn during pregnancy.

And here's a great link from the National Heartburn Alliance about what you CAN eat - it's a list of "safe" foods you can print out and take with you to the market.

Photo courtesy of iband

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