Does Our Water Need Enhancing?

What ever happened to grabbing a glass at home and filing it up with water from the tap? This is so 1970's....now we have bottled water and "enhanced waters." To read all you want to know about the difference between tap and bottled water and how it is regulated, check out a previous post, Water, Water, Everywhere.

What is enhanced water? It means that it is not your mother's water...it has been enhanced with something like flavor, protein, fiber, caffeine, herbals, vitamins, or minerals.

The reason we drink water is for hydration. Just plain old water hydrates you just fine. You do not need a special water that has vapor distillation in order for it to hydrate you more. While most of these waters are just fine for us to drink, it is worthwhile to take a look at what they have in them and whether we "need" these ingredients or not.

• Vitamins and minerals: Numerous waters are fortifying their waters with B vitamins, antioxidants, or electrolytes. While some athletes may benefit from the addition of these nutrients, most people don't need them. If you are eating a healthy diet and especially if you are taking a multivitamin, you don't need extra vitamins in your water. The exception would be someone who is doing more than one hour of continuous aerobic exercise who needs to replace their electrolytes.
• Herbals: Research is still poor on whether herbs do what many people say they do or whether they can be harmful. Many herbs have medicinal strength effects on the body, so read labels and be careful with how much you are drinking of the waters with added herbs. If you are pregnant or nursing, avoid them altogether.
• Fiber: A few new waters (or drink packets to add to water) now have fiber added to them. Fiber can help keep you full longer, and most people don't get enough fiber.
• Protein: Most people get plenty of protein in their diet and don't need it in their water.
• Caffeine: A lot of the enhanced waters with names like "Invigorating" or "Energize" often have caffeine (and sometimes herbals like ginseng, yerba mate, green tea extract). If you are sensitive to caffeine, beware of hidden caffeine in these energizing waters.
• Flavor: Most of these waters have some kind of flavor added to them. We know based on research that people tend to drink more water when it is flavored vs plain. With the flavor, however, often sugar or artificial sweetener is added. Read labels carefully if you want to avoid artificial sweeteners or don't want the added calories from sugar.

Speaking of sugar, a lot of these waters can have 50 calories or more per 8 oz serving. That means 100 or more calories for the bottle. While that may not seem like a lot, even one bottle per day at 100 calories each can add up to 10 pounds of weight gain per year.

Why not save a few dollars (and the environment) and get some water out of a filtered tap and squeeze your own lemon, lime, orange, or grapefruit into it? Add a splash of your own pomegranate or other juice for a different flavor profile. Or slice a cucumber or put a mint sprig into your glass like they do at the spas.

Photo courtesy of istockphoto.

Labels: bottled water, energy, hydration, Tara Gidus, water

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Grocery Deals

After reading the blog post on What's Gobbling Your Grocery Bill, a reader turned me on to a website that I wanted to share with you.

It is a live nationwide, free service that allows you to go online, do your grocery pre shopping based on advertised local grocery flyer specials, look at nutritional information, create your shopping list and then head out to your selected store with list in hand.

You can pre-shop by store, category or product and quickly add the best deals to your shopping list and then either print it out and take it to the store or email the list to a friend.

I went to the site and typed in my zip code and clicked a few stores I like. It came back with a whole list of foods that are on sale at each store this week. If you don't get the newspaper ads at home, this is a great way to search the stores before you go out.

Check it out for yourself:

www.mygrocerydeals.com

Labels: groceries, savings, Tara Gidus

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What's Gobbling Your Grocery Bill?

I don't know about you, but it seems like all of my money these days goes to Publix, my grocery store of choice here in Florida. I also love to shop at Whole Foods, but their nickname is "Whole Foods, Whole Paycheck." I can never get out of that place spending less than $50, even if I intend on going in for one or two things!

Groceries gobble up the largest part of the typical American family's household budget, even more than some people's mortgage payment! The US Department of Labor estimates that the average American family of four spends $8,513 per year on groceries. That's $709 per month! Food prices rose 4% last year and expected to do the same this year.

Here are some tips for lowering your next grocery bill:

• Buy generic or store brands. Often the quality and taste is exactly the same but the savings can be huge.
  
• Shop the ads and stock up on items when they are on sale or "buy one, get one free"
• Clip coupons. Even though they are only 50 cents, if you use enough, it can save you quite a few dollars in the long run. Only clip for things you normally purchase. Some people end up buying things that are more expensive (or the brand name instead of generic) just because they have a coupon for it. Look for stores that will double your coupons.
• Buy in bulk. Get larger portions and break them up. Freeze meats and make your own "100 calorie packs" with snack sized baggies and a box of crackers instead of buying the box of 6 or 8 individual packs. Only buy things in bulk that you will use up before it goes bad. Throwing food away is obviously very costly!
• Shop less often. You are more likely to impulse buy the more often you go. Do major shopping once or twice a month and get fresh items just once a week.
• Go with a list. This also helps to prevent impulse buys.
• Plan your week's meals and snacks and stick to that list.
• Shop alone without other family members who may pressure you into buying things that you don't need (kids are good at doing that).

Photo courtesy of istockphoto

Labels: groceries, spending, Tara Gidus

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Fertility Diet: For MEN

All of you women out there know how important it is to eat a healthy diet while trying to become pregnant (and of course once you are pregnant, too!). But did you know that the diet and other lifestyle choices of your man can also affect fertility and potentially the health of your baby? And of course, writing about babies allows me to post a picture of my little boy, Basil. He is nine months tomorrow!

I just read an interesting article about folic acid and it's importance for men's fertility. We have known for a long time how important folic acid is for women and the prevention of neural tube birth defects. All women of childbearing age are advised, whether you are planning on becoming pregnant or not, to be on a 400 mcg folic acid supplement. Now it sounds like we should be advising this for men, too! Most general multivitamins contain at least 400 mcg of folate. This new study found that folic acid may help men reduce their children's risk of birth defects such as Down's syndrome. This study actually found levels of 700 mcg per day were most beneficial. Since folic acid is fortified into grain products, I still think that a 400 mcg vitamin plus food is likely sufficient (as long as you are not following a low carb diet).

Other tips to improve fertility and the health of your offspring:

1. Do not smoke. Smoking can decrease the number and motility of sperm and may lead to health problems in children.
2. Limit alcohol consumption, especially 3 months before trying to conceive. Having more than 2 drinks per day for men has been linked to lower birth weight babies.
3. Do not use drugs. I don't think I need to go into further detail with that one!
4. Moderate caffeine intake. The research is split on caffeine, some shows it actually helps sperm and some shows it hurts it. I think moderation is the answer. Two cups of coffee or other caffeinated drinks per day is likely fine, but don't down 10 per day.
5. Exercise daily. The healthier your heart, the better your circulation....all over your body!
6. Don't use steroids. Even though this one might also seem obvious, this is the most prominent cause of infertility in men.
7. Keep blood pressure under control. Certain BP meds can affect sperm, so check with your doctor.

Healthy nutrients for men trying to conceive:

1. Folic acid (also called folate). Folic acid is found in grain products (refined and whole grain), asparagus, oranges, beans, green leafy veggies (spinach, kale, romaine, broccoli, etc)
2. Antioxidants. Antioxidants help to keep sperm healthy, preventing defects and increasing motility. All fruits and vegetables are good sources of antioxidants like Vitamin C and beta carotene. Get plenty of whole grains and nuts and seeds to get selenium and Vitamin E.
   
3. Zinc. Some studies show that even short term deficiencies of zinc can reduce sperm volume and affect testosterone levels. If you are meat eater, you are likely getting enough. If not, beans (especially baked beans) are going to be your new friend.
4. Calcium and Vitamin D. You may think this is only for women, but think again. Make sure you get three servings of milk, yogurt, cheese, or fortified foods every day.
5. Omega-3's. They are good for everything else, so why not sperm, too?

While I am normally a food first kind of gal, I think it is really important to make sure you are getting at least the RDA of your nutrients if you are trying to conceive. I recommend eating a healthy diet with the addition of a multivitamin and 1000 mg omega-3 from fish oil. The vitamin does not have to be a mega formula, but a regular Centrum or Men's One A Day will be just fine!

Enjoy the photo of my healthy and happy boys!

Labels: fertility, men's health, Tara Gidus

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Easter Eggs

With Easter Sunday right around the corner, I wanted to devote another post to eggs. I wrote The Incredible Edible Egg post just over a month ago, so please visit that post to learn about all of the amazing positive nutritional properties of eggs.

Which came first...the chicken or the egg? We may never know! Eggs can be traced back to 3200 B.C. in India. Today China is the world's largest producer of eggs.

Fun facts about eggs

• The week of Easter is the highest selling time of the year for eggs at about 95 million dozen in the US.
• The week after Easter is Egg Salad Week to use up all of the Easter Eggs
• Eggs have been used for centuries in the springtime because they represent new life
• Christians adopted them at Easter to represent Christ's Resurrection
• They are used in Passover Seder to represent life and the hope for salvation
• The largest omelet ever made used 5,000 eggs in Madrid by chef Carlos Fernandez
• The USDA sizes eggs and the sizes range from peewee to jumbo
• Eggs are also rated for quality from AA (highest) to A and B
  
• White eggs and brown eggs have the same nutritional quality
• The difference in the color comes from the color of the chicken
• Chicken eggs are the most widely consumed, but people also eat eggs from quail, duck, and turkeys
• Egg white is also known as albumin

Food safety of eggs

• Salmonella can contaminate eggs, but it is rare
• Keep eggs refrigerated
• Cook eggs until the yolk is not runny anymore, especially for pregnant women, children, and elderly
• Don't keep eggs out of the refrigerator for more than 2 hours
• If you are hiding eggs on Sunday, don't hide them where they will come into contact with pets or lawn chemicals
• After you find all of the eggs, throw away any that got cracked
• Refrigerate the eggs again after the Easter Egg hunt is over

Storage

• Do not put the in the door of the refrigerator because they are exposed to warmer air when the door opens
• Keep them in their original container and they will be protected
• Egg white can freeze well and keep for several months
• Use eggs by the expiration date
• Once eggs are hard boiled, use them within a week
• Wash your hands, utensils, and work surfaces with hot, soapy water before and after handling eggs

No Easter is complete without a recipe for Deviled Eggs.

Have a blessed Easter and enjoy your eggs!

More Recipes
www.deviledeggs.com
American Egg Board Recipes
Iowa Egg Council Recipes
www.goodegg.com
Eggland's Best Recipes

Photo courtesy of www.goodegg.com
Thanks to 101 Foods That Could Save Your Life by Dave Grotto for some of the information in this post

Labels: Easter, eggs, Tara Gidus

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Quinoa

All this talk about whole grains made me think about my new favorite whole grain, quinoa. I have been saying for years that it is the up-and-coming whole grain, but so far I don't see it as much as I would like to. I think more people are familiar with it, but it has not become as mainstream as I thought it would be by now. Maybe after reading this blog, you will all start eating it and it will boom!

Quinoa is actually a seed with a coating containing a substance called saponin, which has a bitter taste. The quinoa sold in the US has been cleaned of its saponin, so you don't need to worry about it. If you grow it yourself, simply rinse the quinoa under running water until it runs clear. Quinoa is really cool because as it cooks, the germ part of the grain spirals out, giving it a very unique shape.

Fast facts:

• Pronounced "KEEN-wah" (I know...nothing like it looks)
• Stable grain of Inca, Mayan and native Americans
• Quinoa means "Mother Grain"
• Ancient Incas thought it was sacred
• Incan armies were sustained for days on "war balls" which were a mixture of quinoa and fat
  
• Grown in the US only since 1980 (in Colorado)
  
• Widely grown in Bolivia, Chile, Peru
• Quick cooking whole grain (cooks in 12-15 minutes)
• It is available in white and red varieties (white is more common in the US)
• The shape is small and oval, and it looks like a cross between a sesame seed and millet
  

Nutritional benefits:

• Whole grain
• Gluten Free
• Complete protein (contains all essential amino acids)
• Twice the fiber of pasta or brown rice
• Higher in calcium, copper, iron, magnesium, phosphorus, potassium, manganese, and zinc than other whole grains
• Quinoa has a nutty flavor
  

Uses:

• Pilaf
• Risotto
• Salads
• Soups
• Casseroles
• Stews
• Stir Fries
• Desserts
• Hot Cereal (alternative to oatmeal)
• Milled into flour (gluten free) and used to make pasta, crackers, baked goods

Recipes:

This is a really nice recipe for Grilled Asaparagus and Quinoa Salad with Goat Cheese and Black Olive Vinaigrette. Yummy!

Other sources for recipes:
www.quinoa-recipes.com
www.quinoa.net
www.quinoa.com

Photo courtesy of istockphoto.com

Labels: Tara Gidus, whole grains

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What's Whole Grain?

With whole grains so popular right now, it is really confusing what really is whole grain and what looks like it may be whole grain, but doesn't really pass the test. There is more to whole grains than whole wheat bread and brown rice!

First, let's talk about the benefits of whole grains:

• Lower glycemic index
• Higher fiber (but not always)
• Contains all three parts of grain (bran, endosperm, and germ)
• Higher nutritional quality
• May help reduce risk of diabetes, heart disease cancer
• May help reduce inflammation
• Slows blood sugar response
• Helps to keep you full longer

Whole Grains:

• Whole wheat
• Oatmeal
• Corn
• Popcorn
• Brown rice
• Rye
• Barley
• Wild Rice
• Buckwheat
• Triticale
• Bulgar (cracked wheat)
• Millet
• Quinoa

Just because a label says, "made with whole grains," "stone-ground," "multigrain," "seven grain," "bran," or "cracked wheat" this does not mean it is whole grain. "Made with" usually means made with very little. Multigrain just means it has a few different grains in there...it could be refined wheat, white rice, and refined corn. Also, just because something is brown, that does not mean it is whole grain. Molasses or other coloring can make a food appear brown.

The best way to know if something is whole grain is to look at the ingredient list and watch for one of the above whole grains as the first or second ingredient. "Wheat flour" means refined white flour. It will say "whole wheat" if it is indeed whole grain (whole wheat) flour.

Tip:
Remember that corn is a whole grain. Popcorn without a lot of added fat or sodium can be a very healthy snack! Whole grain crackers, cereals, oatmeal, whole wheat bread, whole wheat pasta, and brown rice are also easy ways to get whole grains. But don't be afraid of trying quinoa, bulgar, millet, or barley. You may be pleasantly surprised!

Bet you didn't know:
Bran is the outer layer of the grain. The inside is the germ, which contains most of the nutrients, and the starchy part is the endosperm. Most refined grains have removed the bran and the germ and just contain the starchy endosperm. In order to be considered a whole grain, all three components must be present (germ, endosperm, bran). So, bran cereals are not necessarily whole grain because they may only contain the bran! Just because something is high in fiber (bran) doesn't necessarily mean it is whole grain! And not all whole grains are high in fiber!

For more information on whole grains, visit the Whole Grains Council at www.wholegrainscouncil.org

Photo of quinoa, black beans, and corn courtesy of sashertootie

Labels: Tara Gidus, whole grains

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White Bread Raises Risk

I know you have been "whole grained" out in the past few years. Whole grains are everywhere, from our bread to our Lucky Charms. A new study out of Australia found that high blood glucose levels led to greater risk of type 2 diabetes, heart disease, gallstones, and some cancers. How do we get high blood glucose? By eating foods that have a high glycemic index.

The researchers were surprised at how strong the link between glycemic index was to not only diabetes risk, but these other diseases, especially cancer. It is thought that the spike in blood sugar causes the body to release more insulin as well as insulin like growth factor one (IGF-1). Both insulin and iGF-1 can increase cell growth and decrease cell death, leading to increased risk of cancer.

Glycemic index is a measure of how quickly blood sugar goes up in response to eating a food, and it also looks at how long the glucose stays elevated before it goes back down. Foods that have a high glycemic index spike sugar quickly, but does not necessarily keep someone full. The result is high blood sugar with feelings of hunger, wanting to eat again. Foods with a low glycemic index are digested and absorbed more slowly, gradually raising blood sugar.

High glycemic index foods are generally high in sugar or refined starch (white flour). Foods low to moderate in glycemic index contain fiber and/or protein, which inhibit the rise in blood sugar.
Choose whole grain varieties of your favorite starches, and load up on fruits, vegetables, lean meats, and low fat dairy? Sound familiar? I know...we hear it all the time! Be sensible with the desserts, sweets, and alcohol because those are high glycemic.

Photo courtesy of Charles Haynes

Labels: glycemic index, Tara Gidus, whole grains

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All You Can Eat

I went to an all you can eat buffet the other day with my family and my husband said, "You need to write a blog about this!" I asked him if the point of the blog would be to show what a hypocrite I am that I write a blog called the Diet Dish and I overeat at a buffet! He likes to remind me that no one is perfect and that most of the time I have good control over what I eat but that most people are in a buffet situation occasionally and would like to know what to do to survive it.

Now that the cat is out of the bag that I do occasionally eat at all you can eat buffets and that I also consume entirely too many calories while I am there, you know that I am giving advice as a dietitian but also as a restaurant patron. The buffet that brought up the whole conversation is a middle eastern buffet that has all of my favorites: feta cheese, greek olives, hummus, baba ganoush, falafel, chickpeas, etc. YUM-MY! And every time we go there, I swear to my husband that it is the last time because I feel so lousy for hours afterwards from overeating rich food. Did I forget to mention the baklava?

The problem with buffets is that it is a seductive line of tempting, scrumptious dishes that are in unlimited quantities. We always feel like we need to "get our money's worth" and so we load up. Even if you have one or two plates full of food, it is likely much more than you would have eaten if you were at home. Research also shows that the larger the selection, the more likely you are to indulge. For example, if there was only one dessert offered, you may or may not have some of it. If there are six different desserts, there is a higher chance one looks irresistible to you and an even greater chance that you want to try several of them. So it is not just quantity of food, but also the variety that is the one-two punch that leads to overeating in a buffet situation.


Here are my "Surviving the Buffet" tips:

1. Survey the entire buffet before you start loading up. Do not take regular old salad and rolls that you can get anywhere. Look for unique items that you can only find on that buffet.
2. Eat only your favorites. Again, don't eat a plain old hard roll. It is a waste of calories. Choose foods that are worth the calories.
3. Drink liquid. Make sure you drink plenty of water before and during your buffet experience. This will help with digestion, but it will also help to temporarily fill you up a little bit.
4. Eat your veggies. Vegetables, whole grains, and lean protein will fill you up. High sugar items will add lots of calories without much fullness.
   
5. Know when to quit. You are going to physically be miserable for hours afterwards if you eat too much, not to mention the psychological guilt and agony you will instill upon yourself for the next week.
6. Go back in a few months. If there are still items on that buffet that you want to try but you have had enough this time around, tell yourself that you can go back again in a few months to taste those items. You don't need to eat everything this trip.
7. Visit infrequently. I enjoy buffets, but only because I go to them about four times a year. If you are visiting buffets often, it can be a problem, especially if you don't know when to quit.
8. Take "tasting portions." Take small portions so you get to taste lots of different things but don't fill up on things that aren't worth the calories.
9. Waste if needed. If you taste something new and you don't like it, leave it. I am not an advocate of irresponsibly throwing food away, but I would rather waste it than have it go around your waist!

Remember that the buffet is not your last meal on earth, so don't eat like it will be!

Photo courtesy of binaryape

Labels: buffet, overeating, Tara Gidus

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Dangers of Underweight

I wrote yesterday about the Skinny on Being Thin and how people who are underweight or thin are not necessarily happy about being thin and don't always appreciate drawing attention to their weight. It is estimated that 8-9% of the population is underweight.

Just as there are many negative health consequences to being overweight, being underweight can also result in poor health.

Definition of underweight:
Body Mass Index less than 18.5 kg/m2. For example, a woman who is 5'6" would have to be less than 113 pounds to be considered underweight. A man who is 6' would have to weigh 137 pounds or less.

Personally I don't think BMI is the best measure. Looking at the example above, a woman at 18.5 is thin, but not that thin, but a man at 137 pounds and 6' is way too thin. The limitation with BMI is that is does not take into account body fat percentage.

Another way to think about underweight is with body fat percentage. Men have essential body fat of 2-5% where woman have essential fat between 12-15%. Anything lower than that for men or women can be associated with health risk.

Dangers of underweight:

• Prone to infection, comprised immune system
• Low muscle mass
• Hair loss
• Irregular hormone regulation
• Osteoporosis
• Anemia
• Pregnancy complications (or inability to get pregnant)
• Menstrual irregularities

Causes of underweight:

• Genetics. Some people are simply genetically thin with a high metabolism.
• Illness. Many illnesses have a side effect of weight loss including gastrointestinal illnesses, cancer, HIV, hyperthyroidism, and any illness that causes loss of appetite or medications that lead to loss of appetite.
• Psychological. Eating disorders or depression can lead to weight loss.
• Athletics. Many athletes maintain a very low body fat percentage to get a competitive edge over their competition
  

Labels: Tara Gidus, thin, underweight

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The Skinny on Being Thin

With the obesity epidemic we are facing in America, it is hard for some people to imagine being underweight. Many people who are thin, believe it or not, do not like to be called "skinny." Being labeled skinny can be just as offensive for someone who is thin as being called fat is to someone who is overweight. People who are underweight are viewed differently in our American society than people who are overweight. But don't assume that they are happy with their bodies or that they appreciate you telling them how "lucky" they are.

I have counseled many people on how to manage their weight, both overweight and underweight. I would much rather counsel someone who needs to lose 50 pounds than someone who is trying to gain 10. For someone who is underweight and is trying to gain weight, it is incredibly frustrating. You are probably thinking, "They can have some of my weight," but it is not that simple (and they don't appreciate you telling them that, either).

Weight gain is the opposite as weight loss, of course, and someone who wants to gain weight needs to eat more calories than they are taking in. In order for the weight to come on as muscle instead of fat, exercise is vital. Many underweight clients have told me that they just feel sick when faced with the notion of eating more calories because they feel like all they do is eat all day long. Exercise burns more calories, so balancing how much exercise to do with the right amount of calories for weight gain takes concentrated effort.

Be sensitive to all body shapes and sizes, and compliment someone on their achievements, not on their waistline.

Photo courtesy of istockphoto

Labels: Tara Gidus, underweight

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Nutrition: It's A Matter of Fact

Welcome to March! Lots going on this month....St. Patrick's Day, Easter, and.........National Nutrition Month! I know you have been waiting all year for nutrition month! It is finally here!

Nutrition is one thing that people are talking about all the time. At least they are talking about it to me all the time! Since you are reading this blog, you are obviously interested in nutrition and probably read about it as many places as you can get your hands on. While there are a lot of good sources of nutrition information out there, misinformation is also abundant on the internet and even in books and magazines.

During National Nutrition Month, the American Dietetic Association wants you to look beyond the myths of nutrition, focus on the facts and remember the theme for the month, Nutrition: It’s a Matter of Fact.

Sifting through complex food and nutrition research can be complicated. A registered dietitian can translate the science and tailor it into advice that fits an individual consumer’s needs. Nutrition research is released daily, and it can be very confusing to sift through what is fact and what is applicable to you and your life. A healthy diet means something different for every person, and it should. Every body is different and we all have different needs and habits that work for us.

For more information on National Nutrition Month, visit the American Dietetic Association's website for National Nutrition Month, www.eatright.org/nnm

Click here for an interactive nutrition quiz and find out how nutrition smart you are!

If you like Sudoku, click here for nutrition Sudoku for adults or for kids

National Nutrition Month logo courtesy of the American Dietetic Association

Labels: american dietetic association, nutrition month, Tara Gidus

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