Real Life Nutrition

By Janet Helm, MS, RD

Looking ahead to the coming year, I’m hopeful that some nutrition trends will slowly fade away.  Here’s what I’d like to see less of in 2013.

Searching for the “miracle pill” du jour

It seemed like every day in 2012 there was a new “breakthrough” weight loss supplement that promised to melt fat – from raspberry ketones and green coffee bean extract to the latest Garcinia Cambogia, or tamarind extract in a pill.  There’s a lot of hype, but little evidence that these pills will make any meaningful difference.  But one thing’s for sure: these pricey supplements will certainly burn a hole in your wallet.

Eating like a caveman

It became fashionable to go Paleo, but any diet that restricts such wondrous foods as cheese and yogurt or forbids nutrient-rich powerhouses like whole grains and beans is too limiting and not sustainable.  Paleo followers are a passionate bunch, but that doesn’t mean you need to jump on the hunter-gatherer bandwagon.   We can all benefit from reducing refined, sugary grains (which is a positive part of the Paleo plan), but there’s no need to go to this extreme, in my opinion.

Going gluten-free for weight loss

All the celebrities are doing it, but that doesn’t make it a good thing to do. Unless you have celiac disease or truly suffer from gluten intolerance, simply deleting gluten won’t do you much good.  In fact, it could backfire.  Some studies suggest gluten-free diets may actually make matters worse for some overweight and obese individuals.  Often gluten-free diets can be inadequate in essential nutrients, especially B vitamins, iron and folate.  That’s because many of the popular gluten-free baked goods (which are often high in fat and calories) are frequently not fortified.  Plus, going gluten-free to lose weight means you’re taking your eye off the ball – you’re not focusing on other factors that could be making a more dramatic difference in your weight , and your health.

Overall, I simply hope there’s less “dieting” in 2013. Restrictive regimens and quick-fix approaches simply don’t work. There’s not a product on the shelf  – or sold on the Internet – that will be the answer in the coming year.  It’s not a juice cleanse, crystals you sprinkle on food you eat, or “skinny” shake that will make the difference.  What really works is changing your habits.

That’s the focus of my new book with Cooking Light called The Food Lover’s Healthy Habits Cookbook.  This is not a diet book – you won’t see the words “detox” or “cleanse” anywhere inside. Instead, this is a book to help you get off the diet merry-go-round and find a way to eat (and enjoy) food for the rest of your life.  The book focuses on a dozen healthy habits, along with an action plan, real-life stories, and delicious recipes to help you adopt these new behaviors.  Nearly all  12 habits are positive changes – things to add instead of eliminate, such as vegetables, fruits, whole grains, healthy fats, seafood, and breakfast.  The first habit is cooking three more meals per week – which is certainly one of the best ways you can implement the rest of the habits.

I feel so strongly that people need to love food, not fear it.  So if you have a weight-related goal in 2013, any approach you take should focus on changing your habits.  Work on savoring flavorful whole foods, practicing moderation, being mindful, and staying active.  Skip the miracle pills and cook more in 2013.  That’s the best resolution you can make.

By Carolyn Brown, MS, RD

There are few things worse than snoring… especially when it’s not you. It may come in a close second to being stuck on a plane with crying babies. And there’s only so many times you can try to tap, turn, or (gently) punch someone to make them stop before your night of sleep is ruined.  While sleep apnea is a more severe breathing condition and associated with being overweight and obese, occasional snoring is not very serious (according to this WebMD article). While it does worsen with age and can be influenced by weight, from my own experience snoring seems to be an equal opportunity issue among normal weight people.

I’ve heard the “deviated septum” or “broke my nose” excuse with many a friend and an ex-boyfriend or two, but being a Googler extraorinaire I knew there had to be something diet related in there. I was right.

As it turns out, research shows that certain foods cause more inflammation than others, and a higher production of mucus and phlegm – lovely, I know – which acts like glue and in turn causes congestion in the airways.  These foods typically include dairy products; starchy processed foods like white breads, pastas, and pastries; fried foods; and alcohol (though it may make the snorer sleep more soundly).

While a “stop-the-snore” diet doesn’t have to cut these foods out entirely, it seems avoiding them in the hours leading up to bedtime can work wonders for decongestion and anti-inflammation.

In addition to avoiding those congestion-causing foods, there are preventative ones to add in as well. Pungent foods like onions, garlic, leeks, and horseradish may actually “dry up” mucus and phlegm. Herbal teas are also incredibly soothing for the throat and nasal passages – not to mention hydration reduces congestion.

So are you a snorer or do you deal with one on the regular? How do you handle it? Have you noticed any improvements with diet? Share your thoughts in the comments below.

By Maryann Tomovich Jacobsen, MS, RD

Every holiday season the media focuses on the large amount of calories people will be eating and how bad it is for them.  But I look at holiday eating differently.  In fact, there are many traditional foods this time of year that pack a nutritional punch.

Although the richness in how these items are prepared for holidays may be better left to occasional treats, the foods themselves should make a showing in our diets long after the holidays are over.  And here’s why.

1. Turkey: This white meat is a powerhouse of nutrition.  Only three ounces of turkey contain 21% the Daily Value (DV) for niacin, 36% for selenium, 12% for zinc, 18% for phosphorus, 21% for B6, and 27g protein.  Turkey is also a lean protein source that is low in saturated fat (white meat, that is).

So swap out some red meat in your diet with turkey, use the leftovers to make sandwiches, or roast one for a loved one’s birthday.

2. Cranberries: These red berries have become synonymous with holiday eating.  But most people may not know that their amazing antioxidant fighting power makes for year-long good health.  In fact, cranberries beat out most fruits and vegetables when it comes to levels antioxidants, except blueberries. For more on the juicy antioxidant details see this WebMD article.

You can find cranberries frozen year round or stock up on fresh in the fall and winter.

3. Sweet potatoes: These orange colored potatoes offer plenty of vitamins A and C, two nutrients that help protect the immune system.  Just 1/2 cup contains 516% DV for vitamin A, 35% for vitamin C, 14% for vitamin B6, 22% for manganese, 11% for  potassium, and 4 grams of fiber.

So swap out regular mashed potatoes for sweet mashed potatoes, make sweet potato fries, or roast cubed sweet potatoes in some honey an olive oil for your Sunday dinner .

4. Pecans: This tasty nut typically makes a showing in popular desserts like pecan pie.  But why not eat pecans more often in their pure form?  After all, pecans contain various phenolic properties that have antioxidant power.  Additionally, they have different forms of antioxidant vitamin E, including one called gamma-tocopherols.

Some research shows pecans, like most nuts, benefit heart health.  According to a 2011 study published in the Journal of Nutrition, the group that ate pecans not only had their blood levels of antioxidants go up, but their (bad) LDL cholesterol went down.  Try topping your yogurt or salad with pecans or add them (chopped) to baked goods.  They are yummy!

5. Pumpkin: From pumpkin lattes to pumpkin pie, everyone is eating pumpkin this time of year.  With its signature orange color, 1/2 cup of pumpkin contains a 382% DV for vitamin A.  It also contains 10% DV for iron, 25% for vitamin K, and 3.5g fiber.

I like to stock up on canned pumpkin this time of year so I have it around all year to make pumpkin muffins, homemade pumpkin granola bars, and my favorite –pumpkin French toast.

There are so many nutritious holiday foods that can benefit our health and taste buds year-round.  What are your favorites?

By David Grotto, RD, LDN

According to the CDC, influenza (aka the “flu”) contributes to the deaths of nearly thirty-six thousand people each year and makes many thousands more feel like a truck ran them over. It can be a life threatener for children, the elderly and the sick and immune compromised.

There are three basic types of influenza that the body encounters and tries to fend off during this time of year. Human influenza A and B viruses are the nasty ones that seem to run rampant during the holiday season, especially here  in the United States. Influenza C is the one that’s less of a Scrooge and usually only produces mild respiratory illness.

Of course a flu shot is the preventative measure of choice, along with frequent hand washing and covering your nose and mouth when you sneeze or cough. Bring along some antibacterial gel, especially when you don’t have access to soap or water, and make sure you are well rested and eat a good diet to keep your immune system strong. And speaking of diet, there are some natural foods that may help battle the little bugs, too!

Chicken Soup

Surprise! Chicken soup is not only good for the soul but also for the body because it’s a good source of vitamin A, which bolsters the body’s defenses against foreign invaders. Maybe Mom had good intuition all along? In the early 1200s, a Jewish scholar named Maimonides said colds should be treated with a certain “medical” brew . . . which is known today as chicken soup. The warm broth soothes a sore throat, and depending on which ingredients are added, this soup can serve as a wonderful base for other cold- and flu-fighting foods, such as carrots, which are rich in beta-carotene, and onion and garlic, which have antibacterial properties. Some research suggests that chicken soup may also work by exerting an anti-inflammatory effect on the upper respiratory tract, speeding along symptom relief and reducing the duration of the cold. An Italian study found that chicken soup had the best research to support its ability to fight influenza. Be careful though — chicken soup is typically high in sodium—as much as 27 percent of the daily value per serving!

Garlic

Vampires beware (and anyone who might want to kiss you). Garlic packs a strong odor, which is attributed to the immune-boosting sulfur compounds contained within. Though not rich in any one nutrient, it does contain alliin and allicin, which are two sulfur compounds known for their antibiotic activity. Louis Pasteur first showed how garlic juice inhibited the growth of bacteria, yeast, and fungi. A double-blind, placebo-controlled study found that those who took a garlic supplement didn’t have fewer occurrences of the cold and flu, but it reduced symptoms and time that subjects felt badly.

Elderberries

Elderberries are an excellent source of vitamin C, and a good source of vitamin A in the form of beta-carotene. These berries also contain many plant nutrients such as flavonoids, tannins, anthocyanins, and polyphenols, which help battle inflammation, cancer, and viruses. Elderberries are one of the leading foods proven to help stop influenza A and B virus dead in its tracks. A double-blind, placebo-controlled study found that symptoms from flu were relieved an average of four days earlier and that the use of medications was significantly less in those receiving elderberry extract, compared with those who received the placebo. There is even research that supports its effectiveness against H1N1, otherwise known as swine flu!

The right foods combined with other healthy habits can really help the body hold up well through the holiday season. These “flu fighters” are just one example of the sixty healthy food lists you’ll find in my new book coming out January 8th called

The Best Things You Can Eat: For Everything from Aches to Zzzz, The Definitive Guide to the Nutrition-Packed Foods That Energize, Heal, and Help You Look Great

Do you have favorite foods or remedies to battle a cold, flu bug, or even the stress of holiday shopping?  Let me know in the comment section. Meanwhile, stay well!

By Janet Helm, MS, RD

Conversations about food are often so negative. We’re frequently warned not to eat this, or to avoid that. Some programs even use a red stop light to flag foods that are most deserving of our avoidance. It turns out, a new study in the journal Appetite suggests that these types of warnings can actually backfire.

Researchers from Scotland and Australia found that warning women to avoid chocolate because it can make them fat had the opposite effect – it caused them to desire it even more. Phrases like “a moment on the lips, forever on the hips,” did not scare the women off chocolate. Instead, it increased their cravings and consumption.

Led by Kevin Durkin at the University of Strathclyde in Scotland, the study involved 80 college-aged women who were shown different print advertisements featuring thin or overweight models that included messages that were either positive or negative about chocolate – all phrases that were pulled from the Internet. The researchers wanted actual language that’s being used in the media (including well-intended “diet” websites) to keep the study as authentic and real as possible.

All of the women (ages 17 to 26) completed a survey to determine if they were dieting (high restraint) or not dieting (low restraint). After the study participants viewed the different ads, they had access to a bowl of chocolate candy on the table and were told that they could help themselves.

The women on a diet, or the restrained eaters, who were shown the ads featuring thin models displayed an increased desire to eat chocolate coupled with greater feelings of wanting to avoid it, and then indulged in higher amounts of chocolate and ultimately felt more guilt.

Those women identified as not on a diet, or the low-restraint participants, reacted to the negative ads by wanting to eat the chocolate even more. The authors describe the response as an example of “reactance,” which is acting the exact opposite of what you’ve just been warned about. This type of behavior is a fairly common response to health-related advice, they say. Warnings not to eat something because it is “bad for you” may have the contrary effect of increasing desire for the forbidden food.

To me, I don’t think any food should be viewed as forbidden. If we classify foods in our mind as bad, then we feel bad about ourselves when we eat them. I think it’s important to find a way to fit in favorite foods. Once you get rid of the idea that something is off-limits, you may find that you crave it less. This forbidden food loses its power over you. You’re able to enjoy it when you do eat it – and you won’t suffer from guilt or remorse afterwards.

Other studies indicate that positive messages about food are more motivating than negative. Let’s focus on all the wondrous foods to enjoy rather than what we should avoid. Look at what you should be adding, not subtracting. The only thing we should be losing is the fear.

By Carolyn Brown, MS, RD

Healthy gift giving isn’t always easy. Last year I wrote about gifts that won’t land you in the doghouse — because we all know there are a wide range of health products that fall in the “offensive when unrequested” category, no matter how well intentioned. For 2012, here are a few tried-and-true picks I wouldn’t mind finding under my Christmas tree or next to the Menorah.

For the party animal:

* Hair of the Dog Tonic: takes bitter herbs specially formulated to “cure the ailments of a good time” (I may or may not have had a few drops in my tea this morning).

For the Nature Lover (or kid!)

* Seed bombs: how cool are these seed bomb kits? Some even come with slingshots.  You can seed bomb wild flowers or culinary herbs, although the latter will take a bit more attention post-bombing.

For the kids:

* Back To The Roots Mushroom Kit: Give those little rascals “the gift that keeps growing”. An awesome addition to any home with limited outdoor/garden space.

For the hostess:

* A non-toxic candle: Forget food for a second, do you know all the nasty ingredients in candles? When you burn artificial scents they put some very toxic chemicals into the air you breathe.  There are tons out there but two of my faves are Sydney Hale’s Cocoa Espresso or Diptyque’s Figuier.

For the new mom:

* Weelicious cookbook: kid food and adult food shouldn’t have to be mutually exclusive. Weelicious is a fab blog but the cookbook will make any mom’s life infinitely easier.

For the athlete:

* Body Back Buddy: It might look bizarre but the body buddy is a Trigger Point Massager and it’s the best thing to happen to any knots in your back or sore muscles. Trust me, this was my saving grace while locked up during Hurricane Sandy.

For the chef:

* Spiral Vegetable Slicer: Kids (or adults) won’t eat their vegetables? If that squash was “spiralized” into ribbon or spaghetti, I bet they’d take another bite.

So what’s on your Christmas wish list? Anyone you’re having trouble shopping for a healthy gift for?

By Maryann Tomovich Jacobsen, MS, RD

“You are on vacation, so save your diet for when you get back.” This is what the cruise director told us the first night of my cruise vacation – and it’s not the sort of advice I would dole out.

Because I’m on the cruise right now, I thought it would be a good time to address eating well on vacation. Here are my top five tips:

1)      Be intuitive: No doubt vacation is the time to eat differently. You are away from home and experiencing different foods; most are more indulgent than you normally eat. But there is no need to overeat at every meal.

Instead of trying to eat healthy or stuffing yourself, enjoy the meals but notice feelings of hunger and satiety, and stop when comfortably full. The good thing about vacations, like a cruise, is there are plenty of chances to eat again.

2)      Stay active: Vacations are a great time to get in exercise. Not only does this help you feel better, it keeps you moving more at a time you are probably eating more than you normally world. And this doesn’t have to be gym workouts. Dance at night, go for long walks, and simply find ways to move your body more.

3)      Sneak in produce: Look for opportunities to eat more fruits and vegetables, whether it is in your hotel room or at a buffet or restaurant. For example, we are chomping on apples and bananas in between meals instead of going for the overly filling snacks here on the ship. This means we have good appetites for lunch and dinner.

4)      Focus on variety: My daughter keeps declaring that she wants donuts every morning, but I keep reminding her about the importance of variety. So one day it might be donuts but the next day is something else, like an omelet.

The more variety in food choices, the more opportunities there are to up the nutrition and discover something new. Thanks to this variety mantra, my daughter has added a few new foods to her repertoire, like shrimp.

5. Enjoy eating: For me, eating well is always about enjoyment. So when it comes to vacation, I say take the time to eat quality food, socialize, and focus on the wonderful meal someone else prepared. But this is not about eating too much because you can, like the cruise director implied, it’s about slowing down and paying attention.

I have to admit, by the end of vacation, I’m always eager to get back to my normal eating routine. How do you eat on vacation?

By David Grotto, RD, LDN

The first part of this series reviewed the importance of stocking a healthy pantry. Sounds like a topic that should have been targeted for the New Year, New You post but I’ve found thinking about next year NOW may save you unwanted pounds and health woes waiting for you around the corner. Now that you have some ideas of what to stock in those pantries, let’s focus on other essentials of a skinny kitchen.

Secret # 2: Cook in your kitchen. Cook what you love.

It’s amazing how many kitchens now have been relegated to “trophy” status– just there for show, not for dough (or cooking anything else for that matter). I’ve noticed over the years that those clients of mine who tended to be skinny or became skinny and stayed that way cooked and assembled most of their meals. They were no more or less busy than the others who complained that their lives were too hectic for cooking and food preparation. No matter how busy you get, it doesn’t take long to put together a proper meal. It does require planning, though.

Everyone always assumes that skinny people always go for the low-fat and calorie-swap-out recipes. Not true. In fact, a recent study showed that highly motivated dieters will surrender to these skinny swap-outs for a while but, inevitably, they always switch back to the original version they love most. Taste and pleasure is simply part of our hard wiring, so why try to override it? Eventually, learning to enjoy the foods you love in the right portions best prepares you for any social situation.

Secret #3: Have a game plan.

Those who manage their weight and health well know what they are going to eat ahead of time and choose their snack, meal choices, and the times they eat wisely. Taking a few minutes to plan meals for the week can maximize each trip to the grocery store and give more direction while there. Making a comprehensive list can help limit shopping trips.

Secret #4: Use Cool Tools!

It’s hard to believe that something as simple as a hand chopper can get people to eat more veggies or a pineapple corer can help someone eat more fruit. Convenience co-rules with taste! Just in time for the holidays, here are some healthy gadget ideas that I’ve found to help get good nutrition to the kitchen table quick!

Hi-speed blenders and juicers. Don’t know how to prepare veggies? Throw them in a blender or juicer either to be used as a juice, base for recipes, or to swap out water in bakery recipes. My experience with juicers is that if they are a pain to clean even the most motivated won’t do it for long. Look for ones that either have automatic pulp ejectors or choose high-speed, powerful blenders that capture all the nutritional goodness of produce. Example: Vitamix

Low\no oil fryers that enable you to still feel naughty by enjoying your favorite fried foods at a fraction of the calories. Use 100 times less oil to make enough potato chips for a family of four – HUGE calorie savings! Example: Tefal Actifry

Induction cook-tops that slash excuses and time required for eating your way thin. Boil water in less than 60 seconds. Pop in a steamer disc and in less than 5 minutes, you’ve got hot steamed veggies on a plate and ready to enjoy. In less than 10 minutes, scarf down belly bulge-fighting high-fiber pasta. Example: Kenmore induction cook top

Slicers, dicers and choppers give you the acquired knife skills of a Le Cordon Bleu chef while keeping fingers safe and intact. Example: Pampered Chef Chopper

Mango and Pineapple Corers deliver nutrient-rich but calorie-stingy ready-to-eat fruit in less than 30 seconds. Examples: Williams-Sonoma OXO Mango corer and spliter and the Vacu VIN pineapple peeler\corer\slicer

Salad shakers that keep dressing separated to disperse easily when you are ready to eat your salad. Best yet, you need less dressing because the salad shaker does a great job of making sure that all of the salad is covered with dressing instead of globs appearing here and there – a huge calorie and fat saver! Example: Wishbone Salad Shaker

Produce keepers – keeps belly fat-busting veggies and herbs fresh longer! Example: The Herb Savor

Bento lunchboxes that come with segmented portion-controlled compartments to help manage serving sizes and calories. As an added benefit, you can reduce your carbon footprint by replacing mountains of wraps, tinfoil, and baggies in this easy-to-clean and reusable container. Example: Bentoware

Clean-up wizards. One of the reasons people don’t like to cook is that they don’t want to deal with that awful mess at the end of the meal. Cool gizmos easily push through baked-on mess no matter which pot, pan, casserole dish, or cooking surface gets in its way. Example: The SKrAPr

Stock and Crock. Soups and stews are filling and satisfying; slow cookers are making a comeback because they are so simple to use — toss in a bunch of stuff in the morning and have a healthy meal at day’s end. Example: Crockpot

The carry along “Crave Button”. This handy gadget quickly diverts your attention away from your cravings and helps record patterns of behavior that can be easily modified. Maybe you need more snacks or require regular meal times – the Crave Button will tell you and gives you reports that you can share with your health professional.

I’d love to hear if you have discovered kitchen essentials for keeping you healthy and trim. Please share in the comment section.

By Carolyn Brown, MS, RD

Five extra hours of energy sounds fantastic in theory. Who wouldn’t want five more hours of productivity? But considering last week’s news on energy drinks, you may want to rethink that gas station purchase.

Thirteen deaths have linked to the 2-oz bottles of 5-Hour Energy , with an additional 33 hospitalizations. Before you freak out at the thought of a 4-calorie shot killing you, read more details here on webmd.

Five hour drinks are the biggest but not the only culprit. The real problem takes up entire aisles in the grocery store and gas stations with promises of making you smarter and even giving you wings. But what is actually in all these energy boosters?

Given all the junk that goes into energy drinks, caffeine may actually be the least of your worries. It’s not innocent, but consider that most energy drinks have ~200-300 mg caffeine (2-3 cups of coffee). Unless you’re throwing back drink after drink, there’s more to these energy deaths and illnesses than caffeine. Just for fun, check out the rest of a five hour label:

I didn’t even make it down to the ingredients (failed my own label reading, I know) before having a WTH moment- 8,333% of anything is completely terrifying, even if it is a vitamin. You don’t need three years’ worth of vitamin b12 in one shot.

Ingredient-wise, common energy boosters like L tyrosine, L-taurine, and L-phenylalanine  are amino acids (those found in protein) that may help in energy . But we don’t need extra of those either — The average healthy intake of taurine is about 60 mg per day while an energy drink can contain over > 1,000 mg. The jury’s still out on the danger of these, but there’s certainly a limit to the benefits.

Then I spy chemicals: artificial flavors, sweeteners (sucralose), and preservatives (EDTA). EDTA is actually used to make lighter fluid… so, ew.

When you think of the confusion and energy overload you’re throwing your body into it’s no surprise  there are really scary side effects. I think it’s time we forget the obsession with MORE energy and make your goal to get better energy.  More on that next time, but hint: good quality food, hydration, exercise, and sleep. Boring, maybe, but there are scarier fates.

By Janet Helm, MS, RD

The number of new products making a “low-fat” claim has dropped, according to Mintel’s Global New Products Database. That’s a trend I can support.

Sometimes people can be so focused on finding low-fat on the label that they’re blinded by everything else. All too often, they end up eating more and being satisfied less – the unintended consequences of trying to be “good.”

It’s the low-fat halo at work. Brian Wansink at Cornell University has investigated this repeatedly. One of his studies found that people ate about 50 percent more – or an average of 90 additional calories — when a snack had “low-fat” on the label compared to the regular version.

Low-fat labels tend to give people the mental permission to eat more, he says. People feel less guilty when they reach for a low-fat snack, which translates into eating more. It’s an easy mistake to make. Like many folks, the people in the study mistakenly believed that “low-fat” is equal to “low-calorie.” In reality, the low-fat snacks used in the study were not that much lower in calories than the regular versions — which is what you’ll often find with many of the low-fat snacks on supermarket shelves.

That’s why I’m not such a big fan of snacks boasting about being low-fat or fat-free, and I don’t really like cookies, cakes, and other sweets trumpeting their lack of sugar. I’d much rather enjoy a moderate portion of the real thing than eat a so-called “diet” version. That’s the way I cook, too. I really don’t like to see cookbooks filled with desserts made with artificial sweeteners and entrees that rely on fat-free cheese, reduced-calorie margarines, or other similar ingredients. Fat-free bottled salad dressing? No thank you. I prefer to make my own vinaigrette with extra-virgin olive oil. And when flipping through those diet cookbooks, I hate to see recipes described as “guilt-free.” All foods should be guilt-free.

Our meal mindset is so important. We should be approaching food with a sense of pleasure – not guilt, fear, or regret. If you’re in a constant search for the best “diet” food, you may never feel fully satisfied and may simply keep eating to fill up the void. That was underscored again by a fascinating study led by Yale psychologist Alia Crum, who gave participants two different types of milkshakes – one was a “diet” version, described as fat-free, no added sugar, and low-calorie. Its label promised “guilt-free satisfaction.” The other shake was the indulgent version, described as high-fat with 620 calories. Its label touted “decadence you deserve.” Guess what? They were the exact same milkshake (380 calories), but the participants didn’t know that.

When the participants drank the “guilt-free” milkshake, their bodies responded much differently than when they consumed the indulgent shake. Even though the nutrient profiles of the shakes were identical, the diet shake was less satisfying and the researchers had blood samples to prove it. They measured levels of ghrelin, or what’s often referred to as the “hunger hormone.” When your blood levels of ghrelin are high, it sends signals to your brain to say you’re hungry. As you eat, ghrelin levels fall, which reduces your appetite and makes you feel full.  Ghrelin levels may also influence your metabolism: low levels speed up your calorie burn, while high levels may slow the burning of calories.

After drinking the indulgent milkshake, the ghrelin levels of the participants dramatically declined. Yet, when they were given the diet milkshake, ghrelin levels stayed stable – indicating that their bodies did not get the same signals of fullness.  That’s rather astounding to me. Participants drank a shake that had the same amount of calories and fat, but their perceptions of what they were about to drink altered their body’s physiological response.  When we think we’re getting a “diet” food, we anticipate feeling deprived and our body reacts with more hunger and less satiety.

To me, this is even more evidence to ditch the diet food, and keep pleasure a part of the picture at mealtime. You may find yourself eating less and enjoying it more.

By David Grotto, RD, LDN

What’s standing in the way of having the body you always wanted? Maybe it’s your kitchen!

After visiting hundreds of patients in their homes, I’ve stumbled on one undeniable fact: skinny people “do kitchens” differently than those who aren’t so svelte. And it’s not just that thin folks spend more face time with their kitchens, it’s what’s in their “skinny kitchens” that’s dramatically different than their weight-challenged counterparts. The kitchen, as it turns out, contains secrets that are the linchpin to long-term success in managing weight and health. So what are these secrets? I’ve narrowed them down into four key areas. This week, I’ll let you in on secret #1.

Skinny Secret #1: Stock a Skinny Pantry

Fill your pantry and fridge with these essentials to keep hunger at bay, belly bulges busted, and metabolisms boosted:

Hunger and Calorie-Blockers:

High-protein breakfast foods like eggs and Greek yogurt keep hunger at bay for hours compared to carb-laden breakfast choices.

High-fiber foods such as whole grains, cold or hot breakfast cereals, dried fruits, and fresh and frozen veggies are all excellent ingredients that can be added to most dishes to pump-up fiber and diminish calories from being absorbed in the digestive track.

Go nuts! Studies on nuts, especially almonds and pistachios, show amazing hunger-busting and fat-shedding effects for those who add them to their diets. Two studies showed that substances in nuts increase fecal excretion of calories when a handful of them are added to the diet. In fact, 55-75% of calories provided by nuts may not be fully absorbed. Research has also demonstrated that people who add nuts to their diet stick to their diets longer and achieve greater weight loss than those who forgo these foods.

Belly Bulge Busters:

Whole grains: In a study from Tufts University of nearly 3000 men and women, researchers found that adults who ate three or more serving of whole grains and limited refined grain items to 1 serving or less had 10 percent less belly fat than those who didn’t eat this way.

Resistant starch (RS) food sources such as firm bananas, beans and lentils, potatoes, pasta, rice, and certain whole grains such as corn contain RS which increases glucagon-like peptide-1, a major appetite suppressant hormone. RS also helps make insulin work better and regulates blood sugar – the key essentials to stopping the accumulation of belly fat and reducing the risk of “dia-besity”.

MUFAS, also known as monounsaturated fatty acids, are found in such foods as avocado, almonds, olive oil, and canola oil. MUFAs help eliminate belly fat, especially in insulin-resistant individuals.

Anti-Bloat ingredients such as parsley, fennel, cabbage, watermelon, watercress, celery, and cucumber are not only low in calories but have unique properties that rid the body of unwanted excess fluid. Many of my bloated patients were poor water consumers when I first began to work with them. Ironically, drinking more water helps the body’s natural fluid regulators, the kidneys, do a better job of managing water balance.

Metabolism Boosters

Coffee & tea and less of me: Beverages that contain caffeine and antioxidants called catechins have been found to help burn calories through thermogenesis (the creation of heat). They counteract the decrease in metabolism that often accompanies weight loss efforts. The overall effect may be small (less than 50 calories a day burned) but this can add up to nearly 5 pounds on the scale in the course of a year. Combine this intervention with other metabolic boosters such as physical activity and proper rest and the fat-burning potential is substantial!

Poly wants a crack at her. Research shows that fruits like apples, pears, grapefruit, and grapes, long associated with helping to manage weight, are rich in naturally occurring plant chemicals called polyphenols. These polyphenol-rich fruits decrease skinny-phobe bacteria called firmicutes that accumulate in the gut and contribute to weight gain. These fruits also increase friendly bacteria called bacteriodetes that break down polyphenols into helpful substances that boost the body’s metabolism. In one study, people who drank Concord grape juice daily lost weight compared to a control group that consumed a sugar-sweetened grape beverage and gained weight. It’s possible that the polyphenols in the grape juice helped keep the weight off among the drinkers of unsweetened grape juice.

Hot stuff. There’s a spice that’s just dying to rev-up your fat-burning engine but rarely sees the light of day in culinarily impaired kitchen cabinets: hot peppers! Capsaicin is the active ingredient in hot peppers that boosts metabolism and decreases appetite – not only in the meal that it’s eaten in, but even for the next few meals, according to recent research. Capsaicin can be found in paprika, chili, and cayenne pepper powder, as well as dozens of other hot pepper varieties.

I’ve put some of these tips together in a killer egg salad sandwich for you. Hope you like it. What else do YOU put in your kitchen to help keep the pounds away? I’d love to hear about it in the comment section.

Hunger-Busting Egg Salad Sandwich

Servings: Makes 4 sandwiches

Ingredients:

6 large eggs, hard boiled

3 tablespoons plain Greek yogurt

1 tablespoon Dijon mustard

½ teaspoon cayenne pepper

½ teaspoon lemon juice

Salt and pepper to taste

2 stalks celery, washed and chopped

½ red onion, diced

2 tablespoons pistachios, chopped

2 tablespoons cilantro, chopped

4 large romaine lettuce leaves

8 slices of hi-fiber whole grain bread, toasted

Directions:

Place eggs in a pot and cover with cold water. Bring to a gentle boil. Turn off heat, cover, and let sit for seven minutes. Meanwhile, fill a bowl with ice and water. When eggs are finished cooking, place them in the ice bath for three minutes. Remove eggs and peel them and then place in a medium mixing bowl. Add yogurt, mustard, lemon juice, and hot pepper sauce along with salt and pepper. Mash mixture with a fork, being careful to leave some texture. Stir in celery, onion, pistachios, and cilantro. Taste and add more hot sauce if you want more of a kick.

Toast bread. Spread mixture onto a slice of toast. Place lettuce leaf on top and cover with another slice of toast. Repeat for remaining sandwiches.

The Skinny

293 Calories, 13.7g Total Fat, 3g Saturated Fat, 317mg Cholesterol, 25g Carbs, 8g Fiber,

20g Protein, 495 mg Sodium

By Maryann Tomovich Jacobsen, MS, RD

My husband came home to the feeling of festivity in the air on a Friday afternoon.  My kids were creating pizza masterpieces from the homemade dough I made, I was sipping some wine, and we had fun music playing in the background.

But once the kids left to go play and my husband helped me transfer the dough to the pizza stone, it all went downhill.  The dough didn’t feel sturdy enough and it was clear that we couldn’t move it without destroying it.

“I think we’re going to have to make something else,” my husband said.

“No way — we’re eating it,” I insisted.

We managed to get the pizza on a pan (not the stone) and cooked it in its degraded glory, serving it with salad.  My son, who loves pizza, refused to eat it while my daughter gnawed on the crust.  It was clear this meal was a disaster.

That night I reflected on all my cooking failures.  You see, when I started a family I didn’t really know how to cook.  I ate healthily, putting together simple meals, but cooking for a family was not something I was the slightest bit prepared for.

But I knew in my heart of hearts that to raise healthy eaters, I needed to expand my cooking abilities.  So I dug right in, making my daughter’s baby food and incorporating family dinners around her 2nd birthday.  She’s now 6 so we’ve been doing this for four years.

When I started cooking meals my failures were epic!  I picked recipes that were too complicated and  didn’t match my skill level.  It was not uncommon for me to call my husband on his way home to have him pick up something due to an inedible meal.

But I didn’t give up – I couldn’t.  I soon learned which recipes were more likely to work and which ones would leave me in tears by the end of the night.  I started to build a list of the meals that turned out well and things were looking up.

I couldn’t help but notice, over time, that each cooking failure was leading me to the way of cooking that fit me and my family’s preferences.  So I started looking at these failures as a teaching tool and encouraged the clients I worked with to do the same.

Now, four years later, I don’t just follow recipes, but have started to create my own.  And to my surprise, these are often the ones we like best, whether it is chicken and black been quesadillas, my specialty salad that everyone asks me to bring to parties, or white bean banana bread.

I’ve learned that I don’t have to cook everything well.  After all, isn’t that what family, friends, and restaurants are for?

I may never be good at making pizza dough or roasting a big piece of meat (I overcook it due to my food-borne illness paranoia), but I’ve come to actually enjoy cooking and accept my cooking failures as a necessary part of the process.

How has cooking gone for you?  Do you get scared away from cooking failures or learn from them?

By Carolyn Brown, MS, RD

Do you drink enough water? Forget the whole 8 glasses a day thing for a minute and imagine you were a flower. Yes I’m being serious. Whatever you pictured, I doubt your flower is dried out, wilted, or droopy (if it was we may need to talk about other issues). But if you’re chronically dehydrated, that’s essentially what is happening in your body.

You probably know you can’t live more than a few days without water, while you can go much longer without food. That’s because water makes up 60-70% of your body. But even slight dehydration can take a toll beyond giving you dark and smelly pee. Inadequate hydration is at the root of so many health (and skin!) issues – even ones that seem totally insignificant.

Ever get random headaches, muscle cramps, or days where you feel cloudy headed/less sharp? Or maybe you deal with constipation even though you’ve increased your fiber intake, have super dry skin or chapped lips even when it’s not winter, or always feel hungry or lethargic. Occasional light-headedness with standing can be (but not always) dehydration related.

Water is vital to every cell in your body. It makes up 80% of your blood and sweeps out toxins in urine. Even a slight 2% drop in hydration thickens your blood and makes your heart work harder to pump it. Short term this can lead to that cloudy-headedness or headaches. Long term, it can cause chronic constipation (water acts as lubrication to moving food/fiber through your system) – and can even effect your metabolism. Hydration also has a direct effect on your skin’s moisture – which means the best anti-aging system is free in your kitchen, not on the shelves at the store.

The Institute of Medicine released revised standards for hydration a few years ago. After factoring in water intake from fruit and vegetables, they recommend men drink ~13 glasses/day (100 oz) and women ~9 glasses (72 oz).  Other things to consider: exercise and your weight/height.

That sounds like a lot – but start small and begin by having a goal. At Foodtrainers we tell clients to drink “a liter by lunch” (~32 oz). Many find that thirst does often disguise itself as hunger. If you need flavor, drink (unsweetened) tea. Try herbal infusions like mint or ginger. Seltzer counts too.  It’s time to start including hydration as one of the keys to your best health. No more wilted flowers around here!

By Janet Helm, MS, RD

It’s that time of year when pumpkins get their due. But these orange-fleshed gourds are so much more than seasonal décor or pie filling. Pumpkins are nutritional powerhouses, so I’m thrilled to see such enthusiasm for this fall icon.

Folks have become so enamored with pumpkin that some trend trackers have called it the new bacon. That’s because pumpkin is showing up everywhere. It’s starting to achieve bacon-like ubiquity. The firm Dataessential says more than 60 pumpkin-related dishes are now on the menus of America’s top 250 chains, and this year is on track to be one of the most active years for seasonal pumpkin menuing.  Pumpkin drink offerings have increased 400 percent during the past five years – although you’ll typically only find pumpkin spice flavorings and not the vegetable itself.

I’ve certainly noticed the pumpkin trend on Healthy Aperture, the online food photo gallery I helped created with fellow food blogger Regan Jones. Contributors have gone crazy with creative pumpkin recipes, including pumpkin mac and cheese, ravioli, chili, soup, enchiladas, risotto, granola, pancakes, waffles, oatmeal, doughnuts, pumpkin butter, gelato, cake, cheesecake shooters and smoothies.  You’ll also find interesting ideas for roasting pumpkin seeds, also called pepitas.

It’s a good thing that pumpkin is gaining in popularity. We need to be eating more orange-hued vegetables. The color is an indicator of lots of carotenoids, including beta carotene, which our body converts to vitamin A. Pumpkin is also rich in vitamin C, fiber, and potassium (one of the nutrients most likely to be lacking in the American diet.) You’ll also find the compounds lutein and zeaxanthin, which are good for our eyes.

Canned pumpkin can be used in lots of ways beyond pie – stirred into muffins, quick breads, and pancakes or added to soups, risottos, and pasta dishes. You can also easily make your own pumpkin puree. That way you can control the amount of sugar that’s used.

Yet, one of my favorite ways to enjoy pumpkin is roasted. Cutting a pumpkin is not just for Jack O’Lanterns. Once you remove the seeds (save those for roasting) and the hard outer shell, pumpkin is delicious roasted with a drizzle of olive oil and a sprinkling of sea salt and spices, such as cinnamon or cayenne. But don’t stop there. Check out other winter squashes, such as butternut, acorn, delicata, turban, hubbard, kabocha, and spaghetti squash (which has a stringy flesh that makes a great stand-in for pasta). Don’t be intimidated by their thick, gnarly skins and funny names. These are wondrous vegetables to get to know.

Remember, we need to fill half our plates with vegetables and fruits. Yet, few Americans are actually meeting daily vegetable guidelines. We’re not eating enough, and we’re not varying our veggies. MyPlate recommends 4-6 cups of orange-red vegetables every week. Pumpkin, a uniquely American vegetable, is a good place to start.

What are your favorite ways to prepare pumpkin or other winter squashes?

By David Grotto, RD, LDN

For those of you who know me or have recently become familiar with my work here, it will come as no surprise that I profess to be a plant-forward, unapologetic omnivore. I love all food and feel that, when placed in proper perspective and proportion, you can eat just about anything and still enjoy/achieve good health. Many of you already know that we consume nowhere near the quantity of fruits, vegetables, and whole grains currently recommended in the Dietary Guidelines for Americans. In an effort to change this trend, my first book, 101 Foods That Could Save Your Life, focused on increasing that portion of the plate dedicated to members of the plant kingdom. At the time that I wrote it, I didn’t feel Americans needed a book that encouraged more meat consumption. I thought then, as I do now, that our work is cut out for us just boosting our veggie intake. However, I also think that lean meat has a place at the table and on the plate in a healthy diet, if you desire to eat it.

Like most Americans, when I think “lean” what first comes to mind is the classic boneless, skinless chicken breast. Ho hum. The description alone leaves me culinarily unexcited– so much emphasis on the “less” part. The problem with lean meats is that they can be prone to dryness and “less” flavor. Growing up, we were exposed to less marbled meats with any visible fat trimmed away. That fat had a function — flavor! I remember my mom trying to make challenging cuts more tender by whacking them with a mallet and soaking them in marinades — so much work. Sometimes she was successful and other times…well…you know.

Recently, I received an invitation to attend a pork “immersion” provided by the National Pork Board. Did you know that compared to any other animal protein, pork is the most consumed meat in the world? Could have sworn it would be chicken! Though meat consumption trends are on the downturn, it is estimated that pork is consumed by about 81% of Americans. Anyway, I decided to take them up on their offer because I had lots of questions about pork – in particular: how could I make lean cuts of pork taste better? Mom was always in the back of my head saying “If you want to avoid trichinosis, you’d better cook the pink out of it.” I had always followed her advice though I had no idea what “trichinosis” was. It sounded to me that I be better off without it. The end result was often a product akin to shoe leather. In dietetics school, I learned I had to cook pork to an internal temperature of at least 160 degrees for food safety measures. Translated? More shoe leather. More ho hum…

During the immersion event, many of my questions and concerns about pork were addressed. I’m happy to share the answers I received with you.

Food Safety: Good news #1. Last year, due to advances in food safety, the USDA lowered the internal cooking temp of pork to 145 degrees with a three-minute rest period. This allows the meat to continue to cook, retaining its temperature and also its moisture. No more shoe leather or my mom talking inside my head!  Yay!

Nutrition: Good News #2. During the immersion, I attended a lecture given by Mary Murphy, MS, RD, senior managing scientist at Exponent, a scientific consulting firm, and learned how today’s pork nutrition has evolved over the past 20 years or so. A three-ounce portion of roasted and trimmed pork contains only 120 calories and is 16% lower in total fat and 27% lower in saturated fat then pork of two decades ago. Seven cuts of pork now qualify for “lean” status which includes:

• Tenderloin
• Top loin chop
• 96% lean ground pork
• Top loin roast
• Center loin chop
• Rib chop
• Sirloin roast

And compared to skinless chicken breast, today’s pork tenderloin is just as lean! And by the way, according to the Food and Drug Administration, a product can be considered lean if it had less than 10g of total fat, 4.5g or less of saturated fat, and less that 95mg of cholesterol per serving. But did you know that “lean” is not the leanest cut that you can buy? The FDA considers “Extra Lean” to be any meat that contains less than 5g of total fat, less than 2g of saturated fat, and less than 95mg of cholesterol. This would apply to boneless, skinless chicken breast and the tenderloin cut of pork.

As you can see in the chart above, all meat choices are “right” for managing good health, from calories to saturated fat to sodium. But I know what you really want to know. What about BACON?!

The chart above shows that Canadian bacon, which comes from a pig  (just like regular bacon), is by far the lowest in calories, total and saturated fat, and cholesterol. However, they all are loaded in sodium. I was shocked to see that Turkey bacon was highest in sodium. But the granddaddy of them all and not featured in the chart above was cured center cut ham, which packed 2291mg of sodium per 3 ounces (about the size of a deck of cards or three slices of lunch meat). Bottom line: buy lower sodium versions of bacon and ham and eat less frequently.

Health: Good News #3. Fresh lean pork, which is low in sodium, saturated fat, and cholesterol can be part of diets geared towards managing elevated cholesterol and blood pressure, like the DASH (Dietary Approaches to Stopping Hypertension) diet. Out of all of the macronutrients — fat, carbohydrates and fat — protein provides greater feelings of fullness, keeps hunger at bay, and may help manage our waistlines. The Journal Obesity found that when a study group included lean pork and other lean proteins in their diets on a regular basis, there were less likely to want to eat late at night, experienced fewer distracting thoughts of food, consumed fewer overall calories, and experienced greater feelings of fullness and satisfaction.

Animal Welfare: Good News #4. Lastly, as part of the immersion, I had an opportunity to visit Wakefield farm in Gaylord, Minnesota, hosted by pork farmers Mary Langhorst and her son Lincoln. I must tell you — I had mixed feelings about seeing where my food comes from but am really grateful for having had the opportunity to see a factory pork farm in operation. It was not the cold and sterile environment I once envisioned. I was impressed by the many caring employees who took great strides to treat their pigs with dignity and care. I was pleasantly surprised to see how clean an operation they had. According to representatives from the National Pork Board, the cleanliness and care of animals seen at the Langhorst’s farm was representative of U.S. pork farming in general. I had always heard that factory pig farms were absolutely horrible smelling. I wouldn’t say that it smelt like daisies around there but it was really no more odorous than many dairy farms I had visited before. I also learned that when pigs are stressed, this can actually change the ph of the meat to produce a less enjoyable dining experience. Apparently everyone benefits from less stressed and more contented pigs. Their pigs indeed appeared content, clean, and well cared for.

Have any of you been to a pig farm? I would love to hear of your experiences. Happy to answer any other nutrition questions or concerns you may have.

Very special thanks go out to Kyle Dent, BS, a masters program intern from Loyola University and Medical Center, for helping me with this post.