Water, Water Everywhere… Part 2

Good morning! As promised, here are the answers to some FAQs about bottled vs. tap water:

Are tap water and bottled water regulated differently?
Yes. Tap (or municipal) water is regulated by the United States Environmental Protection Agency (EPA) but they only set regulations - they are not the water supplier. The EPA sets standards for about 90 different potential contaminants in drinking water. By law, water suppliers may not provide water that doesn't meet these standards. If after testing, it’s determined that your water doesn't meet the EPA standards, or if there’s a waterborne disease emergency, the supplier must notify you by newspaper, mail, radio, TV, or hand-delivery. Also, every year your supplier is required to release a Consumer Confidence Report by July 1st. It lists the regulated contaminants found, the likely source, and the levels. To find yours, click here:

By contrast, bottled water is considered a food product. Therefore, it is regulated by the Food & Drug Administration (FDA) rather than the EPA. In addition, some state governments have established regulations that govern the quality of bottled water produced and sold within their state.

Which type is tested more frequently?
Bottled water is actually tested less frequently for bacteria and chemical contaminants, and overall, the regulations are considered to be less strict. For example, the EPA requires that tap water be monitored for asbestos - the FDA does not require this for bottled water manufacturers. Bottled water is also not required to be tested for the presence of E. coli, cryptosporidium, giardia, asbestos, or certain organic compounds such as benzenes.

However, bottled water is tested. On March 7, 2007, the FDA sent out a consumer warning to avoid certain brands of a mineral water imported from Armenia. FDA testing of this water revealed 500 – 600 micrograms of arsenic per liter. Arsenic is a toxic substance linked to cancer, and the FDA standard is no more than 10 micrograms per liter.

Which type includes a segment that’s exempt from regulation?
The FDA's rules exempt waters that are packaged and sold within the same state, which accounts for between 60 and 70 percent of all bottled water sold in the United States (FYI: roughly one out of five states don't regulate these waters either). The FDA also exempts carbonated water and seltzer.

Which is better for the environment?
Well, there are 4 main environmental concerns linked to bottled water:
1) Aquifers can shrink if water is taken out faster than it’s replenished
2) Large amounts of emissions are generated in the transportation of bottled water
3) Non-recycled bottles generate solid waste - if just 10,000 people stopped drinking bottled water, it would keep the weight of a small elephant in plastic empties out of the solid waste system each year
4) And annually in the U.S., 1.5 million barrels of oil go to making the plastic for bottles

What’s the difference between spring water, purified water and mineral water?
The FDA has established "Standards of Identity" for bottled water products sold in the U.S. Basically, that means a water must meet the definition below in order to be identified by a specific name. For example:

Spring Water – must come from an underground formation from which water flows naturally to the Earth's surface.

Purified Water - has been produced by distillation, deionization, reverse osmosis, or other suitable processes. Purified water may also be referred to as "demineralized water."

Mineral Water – must contains at least 250 parts per million total dissolved solids and come from a source tapped at one or more bore holes or spring, and originates from a geologically and physically protected underground water source. No minerals may be added to this water.

Do taste tests back the notion that bottled tastes better?
Nope, they sure don’t. Blind taste tests have found that people aren’t very good at telling the difference. In one test, one of the most expensive brands of bottled water ranked dead last in taste.

What else should I know?
-About 25-40% of bottled water is simply municipal tap water put into a bottle!
-The Natural Resources Defense Council independently tested of over 1,000 bottles of 103 brands of water, and the majority were rated high in quality and purity; but 22 percent of the brands tested did contain synthetic and organic chemicals, bacteria, and arsenic.
-The Environmental Working Group independently tested tap water in 42 states. Over 90 percent of the samples were compliant with the EPA’s standards. However, they found over 260 different types of contaminants, including 141 for which there are no current EPA standards.
-If you purchase a home water filtering system, choose one that’s NSF certified.

There’s a lot to this topic (I didn’t even cover everything in my presentation) but I’d like to hear from you – what do you drink? Was any of this info surprising to you? Do you think bottled water tastes better? Please share your thoughts!

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Water, Water Everywhere… Part 1

Yesterday I mentioned that the talk I gave at the conference in Dallas was about bottled vs. tap water. It was truly one of the most interesting presentations I’ve worked on in a while, and a topic many people seem to be both interested in and confused about. So, I thought I’d share the basics from my presentation (but it’s going to take a few days – it’s a meaty topic). Ok, here it goes:

Without a doubt water is the most important nutrient. We can survive 6 weeks without food but only 7 days without water. About 60-70% of the human body is made of water, and it’s required for every single bodily process. But we actually lose water from our bodies every minute of every day, through perspiration and exhaling (you can “see your breath” when the water released from your lungs interacts with the cold air, and if you hold a mirror up to your mouth and breathe out, you’ll see the moisture). We also lose water through urine and feces. So, bottom line: replacing what we lose is critical for staying well-hydrated and keeping our bodies working properly.

So, how are we doing in that department? Well, there are two ways to look at this. The first is actual water intake (bottled or tap). The other is total fluid consumption, including all beverages, as well as the fluid in food. Believe it or not, roughly 20% of our water needs are generally filled by food (even more if you’re a fresh produce lover). Check out the fluid content of the foods below:

Water content by percent:
Lettuce 96%
Watermelon 95%
Tomatoes 93%
Spinach 92%
Broccoli 92%
Carrots 90%
Onions 89%
Oranges 88%
Plums 87%
Apples 85%
Pineapple 85%
Pasta 72%
Grilled chicken 71%
Baked fish 68%
Bread 36%

According to the Institute of Medicine, women 19 and over need 2.7 liters of fluid per day (to put this in perspective, think of a 2 liter bottle of cola) and men need 3.7. Studies tell us that most Americans drink about 2 liters per day of beverages total, but less than a quarter comes from water. Technically, non-water drinks like soda, lemonade, and iced tea do “count” toward your water needs (yup, even if they contain caffeine, as long as you’re consistent – more on this to come in a future post). Trouble is, like I mentioned in yesterday’s post, those drinks also provide empty calories (that is, calories that aren’t bundled with valuable nutrients).

In any case, when it comes to plain water, most people drink a combo of tap and bottled (although nearly 40% filter their tap water) and about 20% of consumers say they use bottled exclusively. Bottled water sales are estimated to be about $100 billion annually in the U.S. and increasing about 10 percent per year.
Surveys show that bottled water drinkers believed bottled is safer, tastes better, and is more convenient than tap. But is that really true?

Come back tomorrow to learn more about how both bottled and tap water are regulated, including the answers to the following questions:
-Which type is tested more frequently?
-Which type includes a segment that’s exempt from regulation?
-Which is better for the environment?
-How can I find out what’s in my tap water?
-What’s the difference between spring water, purified water, and mineral water?
-Do taste tests back the notion that bottled water tastes better?

P.S. Here are a few more interesting water-related facts:
-71% of Earth's surface is covered by water, it’s been said that the next world war will be over water
-It’s been predicted by the United Nations Educational, Scientific and Cultural Organization that in the next 20 years, the quantity of water available to everyone will decrease by 30-40%
-In the U.S. we use about 159 gallons of water per person per day
-Half the world's population lives on 25 gallons of water per day

photo courtesy of National Cancer Institute

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Are You Drinking Your Dinner?

This week I seem to have beverages on the brain. The presentation I gave at the conference in Dallas was about bottled vs. tap water (more to come on this soon) and today I read an interesting article in a British newspaper. The expert quoted in the article said it's not unrealistic for an average woman to spend 70 per cent of her daily calorie needs on liquids (based on 2,000 cals per day). That doesn't leave much room for solid foods, and if those calories come in the form of soda or sweet tea, there will probably be a whole lot of nutrients (vitamins, minerals, etc.) not showing up for work. Also, research shows that drinks just aren't as filling as solid meals. Have you ever had a 500 calorie smoothie and felt hungry less than 2 hours later? For 500 calories you could have 2 slices of toast with 2 Tbsp (size of a golf ball) of peanut butter, a container of yogurt and a cup (size of a baseball) of grapes! The latter would definitely take a lot longer to eat and would probably keep you full and satisfied about twice as long.

According to the Institute of Medicine, at least 60% of the beverages we drink, preferably 100%, should be calorie free. Now, I love my morning coffee and I don't drink it black, so let's say we go for 90%. For a person who needs 2,000 calories a day, that means a maximum of 200 liquid calories. Here's a comparison of how several popular beverages stack up:

• 20 oz Smoothie King Banana Boat smoothie -520 calories
• Grande Starbucks White Chocolate Frappucino - 480 calories
• 20 oz bottle lemonade - 250 calories
• 20 oz bottle sweetened iced tea - 225 calories
• 16.9 oz bottle regular soda - 200 calories
• 8 ounces hazelnut coffee sweetened with a quarter cup of vanilla soy milk mixed in (how I typically start my day) - 25 calories

So what do you think? Are you spending too many calories on beverages? Please share your thoughts!

Photo courtesy of National Cancer Institute
http://visualsonline.cancer.gov/

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On the Road Again

I’ve been racking up a lot of frequent flyer miles lately. I leave tonight for the Big Apple and will travel to Philly later this week. Healthy eating can be a challenge when traveling, but no matter what my day looks like, I rarely (I’m talking almost never) miss my minimum 5/3 a day (that’s at least 5 servings of produce - 2 of fruit and 3 of veggies, and no less than 3 servings of whole grains). If I don’t get ‘em in, I really feel it, and traveling is tiring enough. I also tend to not sleep well in hotels, so eating healthfully is critical to keeping my energy up, and my immune system revved.

My stay healthy strategy involves some concrete planning, but I think it’s more than worth it. Here’s my 4-step approach:

1) I look through my entire travel itinerary and think through each and every meal.
2) If I’ll be flying, driving, or in a meeting during normal meal times, I always pack my “stash.” For example, before I left for Dallas, I filled several zip top baggies with nuts, dried fruit, and dried veggies (I LOVE dried veggies – I wish I would have invented them!). I also packed energy bars made with whole grains, dry whole grain O-shaped cereal (easy to eat with my hands), and “sippy” boxes of soy milk (you can also buy low fat cow’s milk versions of these, including organic brands). On super busy days, I sneak in bites whenever I can, and my rule of thumb is to never let over 5 hours go by without eating something (or at least drinking something nutrient rich).
3) Next, I check the “food radius” around my hotel for the meals I’ll need to eat in restaurants. In Dallas, I found out that there were no restaurants within walking distance of my hotel, and I didn’t have a car. That meant my meal choices were limited to a) eating at the hotel, b) taking cabs to nearby restaurants or c) relying on items I brought. So, I went online to take a closer look at my in-hotel options (I’ve been stuck in hotels before with room service menus that didn’t include a single fruit or veggie, and I’d rather eat healthy snacks than an unhealthy meal). I didn’t find the hotel menus online, so I called and asked the clerk to fax them to me. Before I left Florida, I was covered – I knew exactly what I would order for dinner each night.
4) Finally, I stock up on healthy in-air and hotel room munchies. On this trip, my in-flight snack options included chips, trail mix (the kind with fried bananas and sugar coated raisins), or a giant cookie - none of which I’d eat. I was so grateful I’d brought fresh fruit and a pre-popped mini bag of light trans fat free popcorn. I usually order hot tea for an antioxidant boost, or ask for hot water and add my own tea bag. For longer flights, I’ve even brought packets of unsweetened instant oatmeal on board and asked the flight attendant for hot water (or made it in my hotel room with my microwave or coffee maker). And of course, my stash always includes dark chocolate in case I need a treat (much healthier and more satisfying than vending machine candy bars).

This may seem like a lot of work, but to me, it’s absolutely worth the time. I’m a very organized traveler so I just see this as an extension of packing! After all, as I tell my clients, the cells that make up our structure (which are constantly being stressed, repaired, and regenerated) are knitted from the nutrients we eat. That means even a few days of falling short on fruits, veggies and whole grains would leave me weaker. Missing out on my 5/3 is like armies of nutrients not showing up for work inside my body, and I definitely don’t like feeling defenseless! So what are your thoughts? How do you take care of yourself while traveling?

photo courtesy of Geek Philosopher

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I'll Have One of Everything

Hello from Dallas, Texas!

I'm here to speak at a conference, and I read an interesting fact on the plane. Dallas has 4 times more restaurants per person than New York City. Surprised? Me too, especially since I used to live here. I mean, I knew there were lots of restaurants, but I did not realize there were that many! At least once a week, Jack reminds me that one of the things he misses most about the Big D (his hometown) is the variety of food. When we are deciding where to go eat, we often wind up having the exact same conversation. It sounds something like this:

Jack: Where should we go?
Me: Hmmm, I don’t know.
Jack: We eat at the same places all the time.
Me: Yup (at this point, I know what's coming).
Jack: If we were in Dallas, I could think of a million places to eat (this is usually followed by him naming each restaurant he misses, along with his favorite menu items at each spot – it's actually very endearing).

The conversation usually ends with us making peace with going to one of our usual spots, and Jack saying, "Oh well, if we did live in Dallas, I’d probably weigh a ton." Actually, there is research to support that more variety leads to more eating (and thus weight gain).

The research mainly focuses on variety within a single meal, and it's interesting stuff. For example, if you go to a buffet and there are 6 dessert selections, you would probably end up eating more actual dessert than if there were only 2 options. In one study, researchers found that when subjects were given 4 courses of food, those who had different foods for each course ate 44 percent more than those who ate the same type of food for each course. In other words, when different foods are available at the same time, you’re more likely to overeat.

What is your take on this theory? When you go to a restaurant with a menu that reads like a novel (filled with lots of foods you like) vs. a simple one-pager, are you more likely to order multiple items? As I have mentioned before, variety is a key strategy for improving the health of your diet, but if variety tends to give you the munchies, it may be best to eat smaller more frequent meals that include fewer foods per meal, or keep a close eye on your portion sizes. So what do you think? Does variety up your intake, and if so, how do you deal with it? Please share your thoughts.

P.S. I have to admit, I miss the food in Dallas too, but I try to focus on the positive, like living near the beach. Jack took this picture of me the other day during our post dinner, pre-movie walk in the sand. Ahhhhh, winters in Florida!

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In, Out, Hot, Not

I remember a time when mystery-ingredient frozen fish sticks, canned soup casseroles, gelatin molds made with fruit cocktail, and powdered drink mixes were very much “in.” Today, chefs are celebrities, America loves the Food Network, and the prepared food selection at mainstream grocery stores includes items like Moroccan spiced salmon, grilled aubergines, pumpkin ravioli, artisanal cheeses, and imported olives. We’ve come a long way baby! And food is continuing to evolve. Fortunately, we seem to be going in the right direction nutritionally speaking (for the most part). According to today’s top food experts, here’s some good news about what’s in and what’s out:

What’s White Hot That’s Healthy:
-Mini desserts (non-diet but portion controlled – perfect, just like in Europe)
-Gelato (a half cup serving provides 100-150 calories vs. 250-300 for ice cream)
-Gourmet coffee (it does provide some antioxidants)
-Dark chocolate (also antioxidant rich with substances that help reduce blood pressure)
-Yogurt (look for brands with live active cultures for a probiotic health boost – more to come on this topic in the future)
-Locally grown foods (check out my previous post on why they’re nutritionally superior)

Say Goodbye and Good Riddance to:
-Soda (it’s not filling, so you won’t eat less if you drink it with a meal, and just 1 can a day you can’t burn off equals a 15 pound weight gain in 1 year’s time)
-Foods containing trans fat (check out my previous post)
-Foods containing high fructose corn syrup (a nutritional villain some blame for contributing to the obesity crisis)

So what do you think? Have your food tastes become more sophisticated? Are you willing to pay more for better quality food? What do you think is hot and on the horizon? Please share your thoughts!

Photo courtesy of Cynthia Sass (locally grown strawberries – yum!)

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Frozen Goodness?

During my weekend window shopping trip, I definitely noticed a much wider variety of healthy frozen entrees. Many of the new products I scoped out were made with whole grains, lots of veggies, lean proteins, and fresh herbs and spices – nice! I wouldn’t necessarily advocate eating frozen meals every night, but they can make a great alternative to the drive through when you’re in a time crunch (or a good emergency back-up when you’re too exhausted to even slap together a sandwich).

To pass my nutrition test, frozen meals have to meet the following criteria:
-400 calories or less
-Under 5 g of saturated fat
-0 grams of trans fat
-Made with whole grains
-5 or more grams of fiber
-Has an ingredient list you can actually pronounce!

Based on the above, here are 3 that scored an A:

Seeds of Change - Moroccan Lentil Tagine
Calories - 320
Saturated fat - 1 gram
Trans fat - 0 grams
Fiber - 8 grams
First 5 ingredients: Cooked linguini (semolina wheat flour, water), roasted tomatoes (roasted tomatoes, tomato juice, kosher sea salt, citric acid), cooked lentils, roasted onions, water…

Amy's - Brown Rice, Black-Eyed Peas & Veggies Bowl
Calories - 290
Saturated fat - 1.5 gram
Trans fat - 0 grams
Fiber - 8 grams
First 5 ingredients: Organic brown rice, filtered water, organic black-eyed peas, organic broccoli, organic mushrooms…

Kashi - Lime Cilantro Shrimp
Calories - 250
Saturated fat - 2 gram
Trans fat - 0 grams
Fiber - 6 grams
First 5 ingredients: Cooked Kashi® Pilaf (water, whole: oats, long grain brown rice, rye, hard red winter wheat, triticale, buckwheat, barley, sesame seeds), water, shrimp, carrots, red bell peppers…

What’s your opinion of frozen dinners? Do you use them? Please share your thoughts.

photo courtesy of Geek Philosopher

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Window Shopping

If you're a regular Diet Dish reader, you know that I absolutely love grocery stores. I love checking out new products, seeing how foods are being presented to consumers, and taking note of the latest trends. Well, the other night, Jack was out with friends, so I decided to spend the evening doing one of my very favorite things – taking a grocery “window shopping” trip. Basically, this consists of me grabbing a hot tea and strolling through the store (spiral notebook and pencil in hand) jotting down thoughts and meal ideas. I often recommend window shopping trips to my clients – going to the market during a non-peak shopping time when you aren’t in a hurry and don’t need to buy anything can be very relaxing. These days, most stores play great music, and when the aisles aren’t crowded, it’s like hanging out in a bookstore, except you’re surrounded by food instead of books (bring a sweater though – most markets are chilly).

Studies show that consumers tend to buy the same items over and over when they shop, and I can understand why. For most people, shopping is a chore, and you’re trying to “get in, get out.” That makes it hard to even notice new products let alone pick them up, read the Nutrition Facts and ingredient labels, and think about how to incorporate them into your diet. But during a window shopping trip, you can really take your time. And these non-shopping shopping trips can significantly improve the quality of your diet (mostly by adding variety which is key).

Here’s what I recommend – at the top of each note page, write a food group (i.e. grains, veggies, fruits, proteins, sauces/condiments, etc.). As you go through the aisles, list your new discoveries in the appropriate category. For example, you might stumble upon a new type of quick-cooking whole grain you’ve never tried before, or a new variety of frozen mixed veggies. When you get home, you can use the lists to create mix and match meal ideas (remember my tapenade and yellow wax beans post?).

My window shopping trips have led to lots of new favorites including new products (like my veggie chorizo) and new recipes (such as black bean chipotle taquitos - yum!). Consider giving it a try, and if you do, please send me your feedback!

Here are today’s fun facts:
-I love turtles! I think they’re adorable and they remind me to slow down sometimes
-Turtles have been on the earth for more than 200 million years
-Leatherback sea turtles (the largest) can weigh over 2,000 pounds!
-The smallest turtle is the Speckled Padloper Tortoise is just 3 inches long and weighs 5 ounces
-Turtle shells are made up of 60 different bones all connected together
-Many species of turtles are endangered including six of the seven species of marine turtles
-To see some amazing turtle photos, click here

photo courtesy of Geek Philosopher

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Do You Sushi?

I have to admit, I’m not a sushi fan (taste-wise). I’ve eaten it with enthusiastic sushi lovers, and I’ve even made it from scratch (which I actually really enjoy doing), but I’ve never fallen in love with it. But many of my friends, family members, and clients absolutely adore sushi.

Most people rate sushi as healthy, and it can be, but there are a few things to keep in mind. “Traditional” sushi rolls made with steamed rice, fish, and vegetables provide about 100-200 calories per roll, but some sushi rolls can provide 500 or more calories (yup, for one roll!). That’s more than a quarter pound burger, and calorie-wise, about what most of us need per meal. A lot of the “new wave” sushis are being made with high fat, high calorie ingredients, including, creamy sauces, fatty meats, fried items, and believe it or not, even cheeses. Eel is also high in fat and calories. One tempura roll packs 531 calories and a dragon roll (made with BBQ eel and shrimp tempura) provides 507.

So at the market or out to dinner, I’d recommend sticking with more traditional “old wave” sushi, along with broth-based soups (like miso), edamame (soybeans in the pod – fun to eat!), and plum wine and/or green tea. For more sushi calorie and nutrition information, check out this link.

And here are today’s fun facts:
-Maki rolls refer to sushi served inside nori, the dried seaweed used as a wrapper
-Nigiri is made with toppings laid onto hand-formed clumps of rice
-Roe is a mass of fish eggs
-You can buy sushi-making tools including a makisu (the bamboo mat used to roll sushi) at any Asian market and even some mainstream grocery stores
-Sushi can be made with brown or wild rice (both are whole grains)
-Wasabi paste (from the ground root of the wasabi plant) is thought to have anti-bacterial properties that reduce the risk of food poisoning (confession: the first time I had wasabi I had to politely spit it out)
-Imitation wasabi is often made from horseradish, mustard powder and green dye
-Pregnant women, small children, and people who aren’t in good health should avoid sushi made with raw fish

Are you a sushi lover? Please share your thoughts! Sayonara, and have a wonderful day!

Photo courtesy of National Cancer Institute

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Bambino Anyone?

How can something that tastes so great be so good for you? I bought this “baby” watermelon at a Farmer’s Market over the weekend and it was delicious (fun fact: Florida is one of that nation’s top growers of watermelon). Watermelon’s got a lot going for it – it’s gorgeous, absolutely delectable, fun to eat, refreshing, and incredibly nutritious. Believe it or not, watermelon is one of the best sources of lycopene, a phytochemical that has been linked to a reduced risk of prostate cancer and heart disease. In addition, watermelon contains plenty of vitamin A (which promotes eye and skin health), and vitamin C (which boosts the immune system). It also contains potassium (which helps control blood pressure) and fiber (for digestive health), and one cup (size of a baseball) provides just 40 calories!

These small, round “personal” watermelons are called waterbabies or bambinos. I love them because they’re much more manageable than traditional giant watermelons. But in order to get a good one, you have to know how to pick ‘em. Watermelons won't continue to ripen much after they've been harvested, so be sure to choose one that was picked at its peak ripeness. There are two tell tale signs – first, it should feel heavy for its size, and second, you should see a creamy yellow splotch on the underbelly (if the splotch is white or green, the watermelon was harvested too soon).

Oh and one more thing (ok, maybe 2 or 3) - be sure to wash it well before slicing so you don’t transfer any bacteria from the outside onto the flesh, and store your watermelon at room temperature before slicing (research shows that antioxidant levels will climb by up to 40% if not refrigerated), but place any sliced leftovers (if there are any) covered in the fridge.

And remember, watermelon can be an ingredient too. Check out this recipe for Chunky Watermelon Salsa – it’s amazing! I’ve made it many times but I always omit the sugar, salt and pepper. It’s great with fajitas!

And before I go, a few more fun facts:
-Watermelon is thought to have originated in Africa
-China is the world's single largest watermelon producer
-Japanese farmers have grown square and pyramid shaped watermelon by growing them in various shaped boxes
-The largest watermelon on record is 262 pounds (yikes!)
-Over 1,200 varieties of watermelon are grown throughout the world

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Going Veggie - Part 2

Ok, at the end of yesterday’s post, I left off with some FAQs about veganism. Here they are along with my responses:

What do vegans eat?
Lots of things! They eat grains (like oats, barley, brown and wild rice, whole wheat and rye…), fruits, veggies, beans, nuts and legumes, potatoes, vegetable oils, soy milk and yogurt made from soy milk vs. cow’s milk, and plant-based proteins like veggie burgers and tofu. There’s a lot more to eat on a vegan diet then you might think. Here’s a sample 1 day menu:

Breakfast:
2 whole grain oat waffles (or oatmeal) topped with mixed berries, sprinkled with chopped walnuts
A glass of vanilla soy milk

Lunch:
A veggie burger on a toasted whole grain bun dressed with spicy brown mustard, red onions, sliced tomato, and crisp Romaine
A side of baby greens drizzled with extra virgin olive oil and balsamic vinegar
A tangerine
Water or brewed green or black tea

Snack:
2 dried figs
1/4 cup almonds

Dinner:
Grilled red and green peppers, onions, and mushrooms, with a side of brown rice and a side of black beans topped with fresh guacamole
A small bowl of red grapes
Water or brewed green or black tea

Snack:
A smoothie made with frozen blueberries, vanilla soy milk, and flax oil

How do vegans get protein or calcium?
Protein is found in soy milk, nuts, beans, tofu and veggie burgers, and there is also some protein in whole grains.

Non-dairy sources of calcium include tofu, dark greens, sesame seeds, figs, almonds, broccoli, and calcium fortified soy milk (a stir-fry with broccoli, tofu and sesame seeds with brown rice and other colorful veggies is another great vegan dinner).

Isn’t it dangerous to not eat any animal foods?
No. There are no foods we need, only nutrients, and every nutrient the human body needs can be obtained through a vegan diet (if you do it right). Some vegans aren't careful, and don't eat the foods that provide key nutrients. When that happens, they may get sick. But, this can just as easily happen to an omnivore. Many omnivores never touch a fruit or veggie and only eat refined grains - while they may be fine with protein, calcium or iron, there's a whole host of nutrients they're missing out on. In fact, the latest Dietary Guidelines found that most American adults are short on calcium, potassium, fiber, magnesium, and vitamins A (as carotenoids), C, and E! In many cases, vegans meet their nutrient needs much better than omnivores do.

Ok, I guess that's it for the day. If you're interested in learning more about going veg, I recommend the following resources:
-The book Becoming Vegan by Brenda Davis, R.D. and Vesanto Milina, M.S., R.D. (you can get this on Amazon, Barnes & Noble, Borders, etc.)
-The American Dietetic Association's position paper on vegetarian nutrition
-The Vegetarian Resource Group
-Vegetarian Times magazine
-Veg News magazine

As I mentioned yesterday, only 1-2% of the U.S. population follows a vegan diet, but regardless of whether you're a vegan, vegetarian, semi-vegetarian or omnivore, the most important thing is that you're meeting your body's nutrient needs and feeling great. Have a wonderful day!

photo courtesy of National Cancer Institute

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Going Veggie - Part 1

Today’s entry is in response to a comment added to my last post. Aaron wrote, “Great article I would like to here more stuff about the vegan way of life.”

Thanks Aaron! Here’s the 411:

First, you’re not alone. Interest in veganism is rising. Currently though, it’s estimated that just 1-2% of Americans follow a vegan diet. That means they never eat anything that comes from an animal, including meat, fish, poultry, pork, eggs, milk, and cheese, or the by-products of any of these. Most vegans also avoid honey.

If you ask 10 vegans why they eat this way, you’re likely to get 10 different answers. Some go vegan for religious purposes, some for animal rights, others for environmental reasons (fun fact: more than a third of all raw materials and fossil fuels used in the U.S. go toward animal-based food production, and if just 10,000 people up gave up beef once a week, 400 million gals of water would be saved each year), and still others for better health (fun fact: a vegan diet is cholesterol free because dietary cholesterol is only found in animal-based foods, and vegan diets are low in saturated fat because there are only a few plant-based foods that are high in saturated fat – coconut, palm, and cocoa butter).

Vegetarianism (eating dairy and eggs but avoiding meat, fish, and poultry) is much more common than veganism, and semi-vegetarianism is exploding. In fact, an entirely new word was invented to describe people who aren’t quite vegetarian, but not quite omnivores either. A flexitarian is a person who is flexible about the degree to which they follow a vegetarian diet. So, a flexitarian might eat entirely vegetarian at home, but eat meat, poultry, or fish when traveling, on holidays, or when out to dinner.

In any case, more and more eating establishments now offer veggie-based options such as veggie burgers and soy milk. The National Restaurant Association reports that 8 out of 10 restaurants in the United States with table service offer vegetarian entrees and veggie options can be found in sports stadiums in San Francisco, Oakland, Denver, Toronto, Philadelphia, Houston, Milwaukee, St. Petersburg, and Miami.

So, the big question is: are vegan or vegetarian diets healthier? If they’re done right, the answer appears to be a resounding yes. Several studies have found that vegetarians and even semi-vegetarians weigh less than true omnivores. And according to the American Dietetic Association, vegetarians have lower rates of death from heart disease; lower blood cholesterol levels; lower blood pressure; and lower rates of hypertension, type 2 diabetes, and prostate and colon cancer.

But overall, vegetarianism, and veganism in particular seems foreign to many Americans. When I give presentations on this topic, I’m constantly asked, “What do vegans eat?’ “How do vegans get protein or calcium…” and “Isn’t it dangerous to not eat any animal foods?” Come back tomorrow for my responses!

Have a great day, but before I go, one more fun fact:

Famous vegans include Olympic gold medalist Carl Lewis, actor Joaquin Phoenix (Walk the Line, Gladiator, etc.), politician Dennis Kucinich, and entrepreneur Russell Simmons.

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What is "Healthier" Anyway?

I knew this topic was destined to become a blog post because I was asked this question several times yesterday. Each was in reference to a particular food, such as, “Are vegan cookies healthier?” and, “Is natural ice cream healthier?”

My response is always the same – it depends. My favorite store bought cookies are vegan and extremely delicious. But EACH cookie provides 140 calories (from 6 grams of fat, 18 grams of carbohydrate, and 1 gram of protein). I would love to eat 4 or 5 at once, but if I did, I’d be “spending” 560-700 calories (about 30-40% of what I need for the entire day). So while my cookies are cholesterol free, low in saturated fat, and made with healthy ingredients like rolled oats and dark chocolate chips, I can’t get away with eating more than a few (unless I want to spend more time on the treadmill that is).

The same is true for natural foods. I love that the ingredient list on natural ice cream reads, “milk, cream, sugar, egg yolks, and strawberries” rather than words like “maltodextrin, polydextrose, sorbitol, gylcerin, mono and diglycerides, guar gum, and acesulfame potassium” (huh?). If you read the Diet Dish, you know that I’m a big fan of foods made with “real” ingredients. But, just like my cookies, natural ice cream is calorie dense (lots of calories in a tiny portion). One half cup (the size of a mini fruit cup) provides 250 calories (from 16 grams of fat, 23 grams of carbohydrate, and 4 grams of protein). It also provides 10 grams of saturated fat (about half of a day's maximum recommended intake) and 95 mg of cholesterol (a third a day's maximum recommended intake).

I guess my point is this – when it comes to nutrition, it’s always important to keep the big picture in mind. I definitely prefer foods that are more whole/natural/less processed, but some don’t exactly deserve a nutrition halo. And, there’s no such thing as a free lunch so to speak. Some natural foods are super high in calories, or even LDL-raising saturated fat (LDL is the “bad” cholesterol). Bottom line: in my book, cookies and ice cream made with ingredients you can pronounce are better choices, BUT you may still have to think of them as “in moderation” splurge foods.

Ok, time for today’s fun facts:
-The hand-cranked churn was invented by an American named Nancy Johnson in 1846 (but ice cream was around long before then)
-The pharaohs of Egypt had ice shipped to them
-Australia and New Zealand have the highest per capita ice cream consumption in the world
-The technical term for brain freeze is Spheno Palatine Gangleoneuralgia

Have a great weekend!

photo courtesy of National Cancer Institute

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Thank you Grand Rounds 3.24

Big thanks to gruntdoc.com for hosting this weeks Grand Rounds 3.24 and for including my post Nutrition is News! Gruntdoc's grand rounds edition is a fantastic resource.

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What Motivates You?

As I was thinking about what to write about today, I mulled over the past week’s food/nutrition experiences, and a theme definitely emerged. For whatever reason, I heard one particular phrase several times this week from completely different people, “This is really hard!” (in reference to eating healthfully). I would LOVE to hear your thoughts about this. I live, sleep, eat, and breathe nutrition – I truly love what I do for a living and I wholeheartedly believe in it. It’s not difficult for me, but I do realize that for many people, it’s neither simple nor easy.

If you read the Diet Dish, you know that I strongly believe that some of the things that make eating healthfully difficult for consumers are unnecessary. These include banishing your favorite foods, and/or “dieting.” I don’t agree with either one, and I actually think they worsen health and weight.

But, I also know that moderation (i.e. eating splurge foods in smaller amounts or less often) isn’t a breeze. Many of the, “This is really hard!” folks have told me that they really, really like pepperoni pizza (or insert your food here) and don’t want to eat it less often (or eat 1 slice versus 4). I get it. Food tastes good, and eating feels really good in the moment, even if it contributes to problems later (like fatigue, weight gain, indigestion…). And we’re definitely socialized to eat in less than healthy ways. So when I hear, “This is really hard!” I usually pose the following question:

What would really motivate you to “live in moderation?” In other words, what would you get out of eating healthfully that’s more important than what you’d be missing? (remember, we’re not talking about giving foods up here, just changing the way you eat them)

The response is different for everyone, but I know my answer. Eating nutrient rich foods 90% of the time and enjoying my splurge foods the remaining 10% (in smaller quantities) helps me feel really, really good, both physically and emotionally. I know that eating well will reduce my risk of the chronic diseases that run in my family, and can even help slow down the aging process, but day to day, having energy and feeling great is what truly keeps me on track (after all, even though those wrinkles may arrive slower, there’s no stopping them!).

Yesterday, I read an article on Forbes.com about employers offering cash-based incentives to help employees quit smoking. This approach has been tried with nutrition as well. But if I’m being 100% honest, I have to admit that getting a bonus check wouldn't inspire me to change long-term. For me, the motivation has to be personal, internal, and tied to my every day quality of life.

But I’d like to hear from you. What currently motivates you to eat healthfully? Or what might? Would getting $150 cash money move you to eat 5 servings of produce per day and order 1 slice of pizza on Saturday night instead of a large pie? Or is looking or feeling good the key for you? Is it about reducing your disease risk, or something else altogether? And if you’re one of the “This is really hard!” people, are the barriers to following through more of a challenge than finding your motivation (i.e. living with people who don’t value eating healthfully, or using food for emotional reasons)? Please share your thoughts!

photo courtesy of Geek Philosopher

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Fakin' It

In yesterday's blog I mentioned having a no-diet philosophy. And it's true - I know that I just can't go through the rest of my life NEVER enjoying my favorite splurge foods (in my case these include French fries, guacamole, dark chocolate, and coconut – yum!). But for some foods, I find healthier versions perfectly acceptable. In fact, in some cases, I actually prefer the non-splurge alternative. One of my favorite examples is meatless chorizo. Compared to the original, here's how my much loved veggie chorizo stacks up:

Traditional Chorizo (per 2 oz – the size of about 2/3 of a deck of cards):
Calories - 280
Fat – 14 grams
Saturated fat – 8 grams
Cholesterol – 40 mg
Fiber – 0 grams
Protein – 14 grams

Veggie Chorizo (also per 2 oz):
Calories - 120
Fat - 9 grams
Saturated fat - 0.5 grams
Cholesterol – 0 mg
Fiber – 3 grams
Protein – 7 grams

My veggie version provides less protein, but even if I doubled the serving size from 2 oz to 4 oz to make up the protein difference, I’d still save 40 calories, 7 grams of saturated fat, and 40 mg of cholesterol, and net 6 grams of fiber (about 25% of the Daily Value). The veg version is absolutely delicious (and believe me, I am never for eating foods that don't taste good, even if they are healthy, or healthier).

I just remove the casing, quickly warm it in a nonstick pan, and use it in all sorts of recipes. Last night I chilled it, stirred some into fresh guacamole, and stuffed celery with the mixture (I ate it before remembering to snap a photo – sorry!). It's also fantastic in taco salads with black beans, or with cooked potatoes at breakfast.

I’ve tried veggie versions of everything, from bacon to burgers and even BBQ ribs, and I’ll admit, they’re not all great. But darn, this one’s pretty, pretty, pretty good (any Curb Your Enthusiasm fans out there?). So, if you’ve never tried meatless “meats” before, don’t let anyone tell you that they all taste like Styrofoam (or cardboard). Those meat-free BBQ ribs actually got the thumbs up from both my Texan hubby and his father! The way I look at it, yummy veggie chorizo equals guilt free guacamole!

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Keeping it Off

My husband Jack and I are different in many ways. He’s a thrill seeker who wants to come face to jaws with a Great White (through the bars of a shark cage of course). I on the other hand only recently started riding rollercoasters (thanks to him). He loves hot food and can eat raw habeneros, whereas medium salsa’s too spicy for me. But, we have a lot in common too, including a similar sense of humor, a love for animals, and a parallel approach to weight management (for the most part).

If you read the Diet Dish, you know that Jack was over 50 pounds heavier when we met and my weight has remained steady (this year’s our 10th anniversary). But the tactics he uses to keep pounds off are the same ones I use to prevent putting them on. And those strategies are solidly backed by research. A just released study looked at the key reasons why so many successful “losers” typically re-gain all or more of the weight they’ve lost. And yup, Jack and I are both careful to prevent each one of these 3 common hurdles:

PITFALL ONE - failing to plan in advance before social situations
Jack will admit, I’m a little better at this than he is, but he’s pretty good at it too. If I’m going out to dinner at a new restaurant, I always check out the menu online ahead of time, decide what to order in advance, and stick to it. I also bring my own snacks when “hanging out” with friends or family. When my goddaughter Anna was visiting, I tossed a bag of light microwave popcorn in my purse before we left the house (which I snacked on while everyone else ate the extra buttery kind).

PITFALL TWO - feelings of deprivation
This is exactly why Jack and I believe in a no-diet philosophy. No foods (especially not our favorites) are off limits. We just enjoy our “splurge” foods less often and/or in smaller amounts. I also find ways to set up a more successful environment. For example, buying one warm, soft cookie from the bakery when a craving strikes, instead of bringing an entire bag into the house.

PITFALL THREE - underestimating the number of calories in foods and overestimating the number of burned through exercise
If you read my previous post Checkin’ the Digits you know that I always do just that, and Jack now does the same. Yesterday at the grocery store, he was looking at a package of frozen potatoes and turned to me to say, “Wow, there are 120 calories in just 8 wedges!” (I find this to be extremely adorable by the way!). And, we keep an accurate eye on our calorie outputs by checking sites like this.


So, Jack and I are living proof that regardless of your weight history (i.e. previously overweight or not), maintaining a healthy weight requires the same approach. That’s why when people look at me and say, “Why are you looking at calories, you don’t need to lose weight?” my response is always, “Exactly!”

photo courtesy of National Cancer Institute

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Nutrition is News!

Wow. There was a myriad of Diet Dish fodder in the news yesterday:
-Prince Charles called for a McDonalds ban
-Krispy Kreme introduced a new whole wheat doughnut
-Anheuser-Busch released an energy drink made with goji berries (one of the “it” exotic fruits of the moment)
-The French Ministry of Health now requires food and beverage companies to include health warnings in every advertisement (designed to combat obesity)

And these were just 4 of many food/nutrition headlines. Yesterday, nutrition wasn’t just in the news, it was the news! I was going to pick one of these things to blog about, but the more I looked at the list, the more I thought, “hmmm, what’s going on here?” It’s like a nutrition malfunction junction! Here’s what I mean:

Some of these messages tell you what not to do (i.e. don’t eat McDonalds), some try to convince you what to do (drink goji berry juice), some attempt to make traditionally “splurge” foods good for you (a whole wheat donut? really?), and some tack on scary warnings about obesity to any food or beverage ad (yikes!). Where’s the message of balance? Where’s the big picture? Talk about not seeing the forest for the trees! No wonder consumers are confused and fed up.

If you read the Diet Dish, I hope you agree that balance is my mantra. And on that note, here are my thoughts:

-I don’t think banning foods is a solution. Most bans result in rebellion, rebound overconsumption, and elevating the status of a food (it becomes more special). I’m for eating unhealthy foods less often and/or in smaller quantities. I think a food/money analogy really fits here. Every once in a while, I splurge on a high ticket item (vacations are my vice), but I know that if I splurge too often, I’ll get into debt. So, I choose carefully, budget, and make peace with the fact that I just can’t go half way across the globe more than once or twice a year. Food – same idea. I love French fries, but I don’t eat them often, and when I do, I take away other high carb/fat foods to “budget” for them. That’s balance.

-Is a whole wheat donut healthier than a regular donut? Maybe a tiny bit. But do we really want people to get their whole grains from donuts? How about oatmeal or whole grain toast most days of the week, and a good old fashioned “original” donut every once in a while? After all, making donuts with whole wheat flour doesn’t make it ok to overeat them (and by the way, the whole wheat glazed provides 2 grams of fiber but it still provides 3.5 grams of trans fat and 3 grams of saturated fat, only .5 grams less than the original).

-Goji berry energy drinks….how about eating some goji berries and drinking a cup of coffee (I mean, how many goji berries are you really getting in that drink?). And instead of singling out a “hot” fruit and putting it in everything, how about striving for a wide variety of many types of fruit?

-Instead of tacking health warnings onto all food and beverage ads, how about promoting a message of balance?

Working in this field is exciting and rewarding, but it can also be frustrating. At the conference I attended in Greece, one of the speakers made a comment blaming dietitians for promoting fads (like the fat free craze years back and the low carb trend of late). His comment caused a small mutiny. WE were never the ones promoting those ideas. For the 12 years I’ve been in this field, my message has been steady – balance, moderation, variety, realism. It clears the clutter - and, it works!

Ok, time for today’s fun facts:
-March is National Nutrition Month (American Dietetic Association)
-This year’s theme is 100% Fad Free! (how appropriate!)
-Past themes include All Foods Can Fit (1997), Take a Fresh Look at Nutrition (1999), Juggle the Foods You eat (1983), and Food Fads Fool (1975) – do you see a common thread here or what?
-The American Dietetic Association is the nation's largest organization of food and nutrition professionals in the world. It was founded in Cleveland, Ohio, in 1917
-Currently, the ADA’s 5 key areas of interest include: 1) obesity and overweight, with a focus on children, 2) healthy aging, 3) a safe, sustainable and nutritious food supply, 4) nutrigenomics, and 5) integrative medicine, including supplements and alternative medicine

photo courtesy of National Cancer Institute

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