Don't Be Fooled

Here are a few foods that seem to be a healthy choice but can sneak in some excess, unwanted calories.

Salads
Although salads can definitely be a healthy meal, many of the additions and little extras can rack up the calories of the meal. Stick to using very little or fat free dressing. If fat free, take a look at the sugar content. Add lean proteins instead of having a mounds of bacon crumbles.

"Fresh Smoothies"
Many times juice concentrate and not natural juice or fruit is used to make smoothies at stores. Sorbets, ice cream and loads of sugar can also be added making a simple smoothie amount to the calories allowed for almost an entire meal. Ask for a small portion, having low fat/fat free additions or protein powder to amp the nutrition.

Energy Bars
The overwhelming amount of sugar that tends to come in many energy bars is what makes them almost a meal replacement when it comes to the calorie count. Although packing a good amount of protein in such a small package, they eliminate the numerous nutrients that are gained from consuming a balanced meal. If a small snack is needed between meals to keep you going, aim for a energy/snack bar that is around 200 calories.

Enhanced Water
Although adding a couple of vitamins to enhance the water, sometimes sugar is also added. This can at times be over looked since most of us don't associate water with any calories.

Turkey Hot Dogs
Turkey quickly comes to mind when thinking of healthy lean proteins but when made into a hot dog this standard may not always remain. Make sure to check and compare nutrition labels to assure that you are aware of what is being consumed.

Low Fat Yogurt

While decreasing the fat, sugar usually goes up. Supplemented with fructose, sucrose, aspartame, sucralose and saccharin just to name a few, watch for how many of these show up on the ingredients list. Don't be fooled by low fat fruit on the bottom yogurts, 6 ounces of yogurt should have 20 g of sugar or less.

Light Olive Oil
This does not mean that it has less calories, only that it is light in color. Olive oil contain omega-3's which are fats that are necessary in our diets. 


Foods That Wreck Your Diet

Healthy Holidays

A hectic end of semester schedule didn't allow me the pleasure of writing up posts, but now on break, I AM BACK =) and just in time to share some comforting holiday food recipes that will leave you feeling happy and healthy. Hope you all enjoy!

Citrus Ginger Cake with Spiced Orange Compote

 Ingredients (10 servings)

• 1/2 cup honey
• 1/4 cup mild-flavored extra-virgin olive oil
• 2 large eggs
• 2 tablespoons freshly grated orange or lemon zest
• 1/3 cup fresh orange or lemon juice
• 5 tablespoons chopped crystallized ginger
• 1 cup whole-wheat pastry flour
• 2/3 cup all-purpose flour
• 1 teaspoon baking powder
• 1/2 teaspoon salt
• 2 teaspoons confectioners' sugar
• Spiced Orange Compote (recipe provided in link)

Nutrition per serving: 280 calories, 7 g fat (1 g sat, 5 g mono), 42 mg cholesterol, 52 g carbohydrates, 4 g protein, 3 g fiber, 175 mg sodium, 189 mg potassium.


Preparation Link:
Recipe

Spiced Pecans

 Ingredients (4 cups)

• 1 pound pecan halves
• 1 tablespoon packed dark brown sugar
• 1 1/2 teaspoons kosher salt
• 1 teaspoon chopped fresh thyme
• 1 teaspoon chopped fresh rosemary
• 1/2 teaspoon freshly ground pepper
• Pinch of cayenne pepper
• 2 tablespoons extra-virgin olive oil

Nutrition per serving (2 tablespoons): 107 calories, 11 g fat (1 g sat , 6 g mono), 0 mg cholesterol, 2 g carbohydrates, 1 g protein, 1 g fiber, 53 mg sodium, 58 mg potassium.

Preparation Link:
Recipe

Mini Mushroom and Sausage Quiches

Ingredients (10 servings)

• 8 ounces turkey breakfast sausage
• 1 teaspoon extra-virgin olive oil
• 8 ounces sliced mushrooms
• 1/4 cup sliced scallions
• 1/4 cup shredded Swiss cheese
• 1 teaspoon freshly ground pepper
• 5 eggs
• 3 egg whites
• 1 cup 1% milk

Nutrition per serving: calories 90, total fat 5 g (saturated 2 g), cholesterol 105 mg, sodium 217 mg, total carbohydrates 3 g, sugars 0 g, protein 9 g.

Preparation Link:				Recipe
Wine-Poached Pears  Ingredients (8 servings) 1 bottle (750 ml) Shiraz or red Zinfandel wine 2 cups water 1 cup sugar 4 star anise 8 medium Bosc pears with stems Nutrition per serving: calories 190, total fat 1 g (saturated fat 0 g), cholesterol 0 g, sodium 10 g, carbohydrates 46 g, fiber 6 g, protein 1 g.  Preparation Link: Recipe

Fat Fines

Some of the changes made by the companies are progressive and should be an example to others around the world. Providing healthy meals and different ways to be active in the work place are great ideas. Unfortunately, these changes were due to the possibility of fines. Fining companies for having over weight workers is an unrealistic approach when trying to achieve a healthy society. A "one fits all" standard does not work when it comes to being healthy. All working individuals are required to meet the goal measurements for waist circumferences of 33.5 inches for men and 35.4 inches for women (this is less than the American Diabetes Association recommendation). As I wrote in a previous post, being slim does not mean that you are healthy. If health is the concern of the Japanese government since obesity rates have spiked in recent years, then a focus on optimal nutrition and regular physical activities should be the path for a solution. Penalizing individuals could lead to possible eating disorders and psychological issues likely to affect work performance. A re-evaluation should be done in order to find a better method to reach the goal of dropping obesity rates and regaining a healthier society that can truly benefit all parties involved.

Snacking Tips

Watch the size! Limit snacks to 100-200 calories. Stick to the lower end if trying to lose weight and higher end when maintaining. Choose from complex carbs, fruits, veggies and healthy fats. Try whole wheat toast with a slice of turkey and avocado.

Time it right. Snacking about 2-3 hours after breakfast and lunch keeps a constant fuel supply to your body. Since going many hours without food slows down your metabolism, small frequent snacking is ideal.


Portion control. Studies have shown that individuals tend to consume more calories when eating straight out of a container. Pour a single serving into a bowl or have a packet that only provides one serving. This helps to avoid those moments when you look down and realize that you just went through a whole bag of chips while watching your favorite show. If having a bag of 100 calories cookies or crackers try to combine it with a fruit or veggies to amp your nutrient intake.

Variety. Mixing up what you eat each time you snack can fill in common nutritional gaps. Having yogurt, a serving of fruit or some veggies can help get in the recommended intake of different nutrients a day.

Out of sight out of mind. Keeping junk food out of the house or hidden somewhere in your pantry can help minimize consumption. If fattening foods are kept out of sight you are more likely to not feel tempted and eat less of them. Have a bowl of fruit out on the counter and clear containers filled with healthy snacks like nuts and dried fruit in your kitchen. This way when you get an urge to snack you go for the healthy easily accessible options.

Fool your stomach. Eating foods that are filled with air or water allow you to feel full and satisfied. Cheese puffs, watermelon and soup allow for what seems to be a larger serving without all the calories.

Treat yourself. If there is something you are really craving have it as a snack earlier in the day and limit the portion. Sharing your craving also minimizes the calorie intake. By allowing yourself to indulge about once a week you are less likely to binge on foods you have been depriving yourself of.

Tasty Thanksgiving

Here are a few recipes I found that help cut some of the extra calories we might be gobbling down tomorrow. You can still enjoy and indulge with these small tweaks on traditional Thanksgiving staples.

Savory Turkey Gravy

Ingredients (yields 6 cups)

• 5 cups turkey stock
• 1/4 cup all-purpose flour
• 1 cup water
• 1 teaspoon poultry seasoning
• 1 teaspoon salt
• 1/2 teaspoon ground black pepper
• 1/4 teaspoon celery salt

Nutrition per serving: calories 8, fat 0.2g, cholesterol < 1mg

Link for preparation

Recipe

Pear, Prosciutto & Hazelnut Stuffing

 Ingredients (12 servings, 2/3 cup each)

• 3 teaspoons extra-virgin olive oil, divided
• 4 ounces prosciutto, thinly sliced, cut into ribbons
• 2 cups onion, chopped
• 2 cups diced fennel bulb
• 1/4 cup minced shallot
• 2 teaspoons minced fresh sage
• 2 teaspoons minced fresh thyme
• 1 teaspoon minced fresh rosemary
• 8 cups stale baguette, preferably multi-grain (not sourdough), cut into 1/2-inch cubes
• 2 Bosc pears, ripe but firm, chopped
• 1/3 cup chopped flat-leaf parsley
• 1/3 cup chopped hazelnuts, toasted
• 1 14-ounce can reduced-sodium chicken broth
• 1/4 teaspoon salt
• Freshly ground pepper, to taste

Nutrition per serving: 176 calories, 5 g fat (1 g sat, 2 g mono), 8 mg cholesterol, 29 g carbohydrates, 9 g protein, 6 g fiber, 489 mg sodium, 283 mg potassium.

Link for preparation

Recipe 

 

Sweet Potato Pecan Casserole

 

 Ingredients (8 servings)

• Cooking spray
• 3 1/2 pounds sweet potato (about 5 medium), peeled and cut into 1-inch chunks
• 1/3 cup honey
• 1 large egg
• 1 teaspoon ground cinnamon
• 1/4 teaspoon ground nutmeg
• 1/8 teaspoon ground ginger
• Kosher salt
• 1 tablespoon packed dark brown sugar
• 1/3 cup finely chopped pecans

Nutrition per serving: calories 160, fat 4 g (saturated 1 g), cholesterol 25 mg, sodium 180 mg, carbohydrate 31 g, fiber 3 g, protein 3 g 

Link for preparation

Recipe 

Moringa - The Miracle Tree

Today I had the pleasure of helping out several volunteers of the Edible Plant Project. This non-profit organization promotes eating local, sustainable foods. While learning about different edible plants one of the volunteers mentioned Moringa (Moringa Oleifera). She encouraged me to research more on what was considered the most nutrient rich plant on earth and what she believed to be a plant "we could live off of". As soon as I got back home I began finding as much information as I could on this super food. These are some of the incredible nutritional facts and benefits I found on this amazing plant....

• Provides more than 90 nutrients and 46 antioxidants
• At least:

         - 2 x the vitamin A of carrots
         - 4 x the potassium of bananas
         - 4 x the fiber of oats
         - 14 x the calcium of milk
         - 9 x the iron of spinach
         - 2 x the protein of yogurt
         - 7 x the vitamin C of oranges

• Contains vitamins: B1, B2, B3, B6, B7, D, E and K
• Increases milk production during breastfeeding
• Increases physical energy
• Many other benefits relating to: Diabetes, Cancer, anti-aging and mental clarity.

The most highly nutritional part of the plant are the leaves which can be consumed fresh, cooked and in powder form (which can be stored for several months without losing nutritional value).

Feel free to look up additional information in the links below on what many cultures around the world call "The Tree of Life":

Moringa Source
Grenera - Moringa
Wikipedia - Moringa 

The End of Overeating

A couple of weeks ago, one of the dietitians I volunteer with recommended for me to read "The End of Overeating" by David A. Kessler, MD. I quickly ordered it online and began reading it today. Dr. Kessler explores the science behind human appetite, the exploitation of the industry and what can be done to overcome this cycle of overeating. The book is composed of six parts: Sugar Fat and Salt, The Food Industry, Conditioned Hypereating Emerges, The Theory of Treatment, Food Rehab and The End of Overeating. As I go through the book, I will post updates on the main points and interesting findings of each section. Hopefully some of you will decide to read the book too!

Sugar, Fat and Salt

It's only my first day with the book and I breezed by the first section. The main idea is: why do most individuals have such an obsession with food? Why can't we seem to resist a freshly baked slice of pizza that's infront of us? Even when we aren't hungry, having these sorts of food in our sight quickly stimulates an urge to consume them. An inner battle then begins within us. "I can't have it, I'm not even hungry! But oh it looks so good! Maybe just one bite? Who am I kidding? I want the whole thing!". Animals find high-fat and high-sugar foods (especially when combined) very palatable and initial pleasure received when consuming these foods leads to behaviors that increase the chance of experiencing the same kind of pleasure again. These highly palatable foods stimulate the activation of the opioid circuits which allow the body to perceive a rewarding experience. Endorphin release while eating creates that feeling of pleasure and dopamine release motivates us to search for the same experience again. Cues ranging from sensory input to emotions and memories increase dopamine release that further encourages us to seek rewarding foods. Research also shows that the intake of sugar, salt and fat in food begins a cycle in us to eat more of these foods. An optimal combination of these ingredients in food results in a hyperpalatable food. We are left feeling with minimal control over our desire of consumption. This is what most companies in the food industry strive for; a perfect combination between salt, sugar and fat. The next section on the food industry seems like it will focus on the extensive research done in order to achieve this and the steps taken to influence individuals to consume their products.