Whole 30 Diet

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The Whole 30 Diet…is it a whole lot of wisdom? Or should it be buried in a hole in the ground…

 

The Whole 30 asks people to avoid a list of foods for 30 days and consume whole foods. The “No-No” list includes: added sugar (real or artificial), alcohol, grains, legumes, dairy; carrageenan, MSG or sulfites; baked goods and junk foods…all with minor exceptions. This is good, right? Well, while promoting consumption of whole foods and moderate portions of meats, seafood, and eggs with lots of vegetables is good advice, eliminating entire groups of foods like legumes/dairy/grains can leave you without important nutrients from those sources. Legumes are quality carbohydrates rich in folate, potassium, iron, and magnesium. Grains are often fortified with B vitamins, and dairy provides calcium and vitamin D.

 

Another important aspect to consider is the time frame — 30 days. This would definitely be long enough to help curb some regular sugar cravings, but the general response will be to immediately consume those foods you have been deprived of for the past month. You may even feel like you have more energy after following this diet all 30 days, but it is likely due to the fact that you lost weight from depriving yourself of so many foods that are regularly over-consumed. Rapid weight loss is rarely permanent.

 

Rather than following a diet with rules and a set end date, aim to consume foods in moderation for a lifetime. There are also many behavioral/emotional reasons for struggling with weight that are not addressed with popular fad diets. Consider seeking counseling with one of the dietitians at BN to receive an evidence-based approach to weight loss.

 

-WW

The Wonders of Watermelon

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There is a sweet simplicity to the name of watermelon. Right from the get-go, it tells you that it is an excellent source of hydration (water-melon), being 92% water. Its high-water composition contributes to its low caloric content. Additionally, watermelon provides 17% of the daily value for vitamin A and 20% for vitamin C, and both vitamins contribute to sustaining your immune system and skin health. It also boasts as an important source of potassium (170 mg in 1 cup) as well as lycopene, containing 40% more than raw tomatoes. Lycopene is an antioxidant that may reduce risk of cancer, cardiovascular disease, and macular degeneration.

It is a cousin to cucumber, pumpkin, and squash. There are over 50 varieties, but the most common are seeded, seedless, picnic, icebox and yellow or orange-fleshed. Red-fleshed are the most regularly seen in grocery stores. Farmer’s markets commonly have watermelon’s in the summer. Try the OSU-OKC Farmer’s Market or the Norman Farmer’s Market at the Cleveland County Fairgrounds.

When picking out a melon, choose one that is firm and symmetrical. Avoid melons that are bruised, dented, or have gashes. Sliced watermelon should be tightly wrapped or in airtight storage container in refrigerator; whole melons can last one week on the kitchen counter.

Watermelons are great for hot, summer days at the park or after soccer practice. Potential meal ideas include using on salads, sandwiches, or blended cold drink.

Below are some recipes for you to enjoy this summer! You can also run by Panera Bread for a hearty watermelon salad.

-WW

Watermelon Greek Salad:
http://www.watermelon.org/Recipes/Greek-Salad

Kid’s Watermelon Strawberry Shake
http://www.watermelon.org/Recipes/Kids-Watermelon-Strawberry-Shake

Greek Pita Flatbread
http://www.watermelon.org/Recipes/Greek-Pita-Flatbread

 

Cording J. Watermelon. Food & Nutrition. Vol May/June. Chicago, IL: Academy of Nutrition and Dietetics; 2017.

Food Allergy vs. Food Intolerance

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A food allergy is when the immune system is unnecessarily triggered from a protein in food.  A food intolerance is when the body has trouble digesting a certain food normally.  Some people are surprised to know that, according to the Food Allergy Research and Education (FARE) group, a significant amount of minor food allergy symptoms affect the gastrointestional system.  Symptoms like nausea or vomiting, diarrhea and stomach pain can be a part of a food allergy reaction along with the more recognizable symptoms like eczema, hives, and anaphylaxis.  This can be confusing because nausea, vomiting, diarrhea along with bloating, headache and heartburn are common food intolerance symptoms.  Common foods or additives that people have intolerances to are lactose (milk sugar), gluten (protein in wheat, rye and barley), sulfites and monosodium glutamate (MSG).
If you know that food makes you feel sick, it is time to talk to your doctor about it.  Keep a food log with symptoms to help direct your food allergy testing.  If your allergy test results do not resolve the problem, then you may have food intolerances.  This is where a dietitian could help you with an elimination diet to determine which food or foods are making you sick.  The treatment for food allergy is avoidance of that food.  A food intolerance can sometimes be improved by an enzyme, like taking lactase supplements when you drink milk, or just smaller quantities of that food.  Some even do well on a rotation diet, which is where you can still eat some of the food but only once every 3 days.
-MK

The French Paradox

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The French Paradox

Have you ever considered the American culture and its relationship to food? Furthermore, have you ever compared our view of food in the U.S. to another country’s view of food? There are some surprisingly interesting and vastly different approaches to food in other countries that are very foreign to the American mindset. A man named Paul Rozin researched this discrepancy, comparing the U.S. and France. He found that in our quest to get the best bang for our buck, we emphasize the value of our food (i.e. how much food do we get for how much we pay.) Additionally, the emphasis on value also includes our time spent eating. When comparing lunch breaks, Americans ate more food in less time. We may be able to claim a prize for this win…if it weren’t for the corresponding prevalence of disease resulting from this fast- and large-portion eating mentality.

So how is it that the French can experience less heart disease when their foods are seemingly richer, having calorically-dense creams, sauces, and red wines more often? They are more content with their food. Rozin actually found that they simply enjoyed their food more, all while being served less at a restaurant and not receiving portions so large that a take-home box is required. This, is the French Paradox. With all of our reduced-fat, fat-free, sugar-free versions of every food on the shelf, our culture has a poor relationship with food.

Perhaps we could move to France or learn how to speak French. Or perhaps, we could simply learn to enjoy our food more and slow down. Maybe all three…

If you’re interested in watching a short lecture by a professor from Yale University who discusses Rozin and his findings, follow the link below and start watching around 36:00.

http://oyc.yale.edu/psychology/psyc-123/lecture-6

-WW

The Sweet Truths about Sugars

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Which is the healthiest sugar to use? Are alternative sweeteners safe? While new sugars regularly surface on the market, some basics remain. Sugars are a type of carbohydrate, providing 4 kcal/g. Sugars have many useful functions when it comes to food: sweet taste, desirable mouthfeel in candies and syrups, and providing volume and a golden-brown appearance for baked goods. However, the sweet taste often proves difficult to consume in moderation. The American palate has grown accustomed to a high degree of sweetness, making it challenging to appreciate the natural sugars found in foods, especially fruits. The added sugars found in many foods are often the culprits behind giving sugars a bad reputation. The high concentration of sugars in things like soft drinks, candy, energy drinks, and desserts provide empty calories, meaning we get calories without beneficial nutrients like vitamins and minerals.

To date, there is no scientific evidence showing that zero-calorie sweeteners (i.e. Splenda, Sweet ‘n’ Low, Stevia, Equal, etc.) cause harmful side effects. Likewise, sugar alcohols (i.e. xylitol and sorbitol) are considered safe to consume and provide roughly half the amount of calories (~2.6 kcal/g) of regular sugar.

Sweeteners such as agave nectar, honey, and Sugar in the Raw are often deemed to be healthier yet…they still provide 4 kcal/g. While some options may contain other potentially beneficial compounds or be slightly less processed, the amount a person would have to consume in order to experience any benefit is not worth the corresponding amount of sugar. The bottom line is to limit added sugars to less than 10% of total daily calories. For a 2,000 kcal diet, this would be 200 kcal or 50 g/day and would equate to one regular 2.17 oz package of Skittles or ¾ of a small McCafe Strawberry Shake from McDonald’s.

-WW

Supplements vs. Whole Foods

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Why are whole foods preferred over adding another supplement to your daily regimen? It’s simple — whole foods provide a whole lot of nutrients!

The U.S. mentality is often to choose a supplement to ensure adequate health. Why is this so important? When taking a supplement, you are only getting what is in that supplement. In other words, you don’t get other nutrients that your body needs. If you were to consume everything you needed through supplements, your plate might look something like this:

Eating a variety of foods provides numerous other compounds that your body needs. It’s not only cheaper, but it is optimal for overall health. The variety of nutrients provided by whole foods often depend on each other for use by the body. One example is vitamin B12 and folate. Folate requires vitamin B12 to become activated for things like synthesizing new DNA.

Supplements in the U.S. are not regulated by the FDA and have been found to be contaminated by such things as illegal drugs. Name brand companies often pose a safer choice because they have more to lose (consumer trust and subsequent product purchase) while internet options tend to be less than optimal. Consult your healthcare team for the best choice for you.

Supplements certainly have a role in promoting health but are best utilized when the diet is focused on whole foods and nutrient needs are still not being met.

Bamboo is a Vegetable

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When is the last time you had fresh bamboo for dinner? I learned on my recent trip to Japan bamboo is not just for pandas.

Bamboo is a very low-calorie vegetable with only about 30 calories in 3-4 oz. Bamboo is a good source of fiber, B-complex vitamins, manganese, copper, iron and potassium.

Young, tender shoots are a seasonal delicacy in East Asian regions. The shoots called takenoko are one of the spring specials in Japan. Finely sliced shoots may be served plain or with a sauce added to salads, stir-fries, or rice.

Each spring new shoots, which are cone shaped, arise from under the root system and are dug up with a spade. On its exterior, the shoot features several layers of a sturdy casing of leaves, firmly wrapped around its central cream-white heart, which is the meat of the shoot. The meat is crunchy in texture and has a mild flavor.

If you are buying fresh shoots, look for those which are most recently harvested, firm and heavy sprouts with a wide base. Avoid soft, dry roots or those turning green. Greenish discoloration indicates exposure to sunlight for a long time, overripe and can be bitter in taste. It should be eaten soon after purchase, wrapped in a paper towel and placed in refrigerator where it can stay fresh for 1-2 days.

Bamboo shoots contain taxiphyllin, a cyanogenic glycoside which is to be removed by placing them in boiling water for 20-25 minutes to detoxify them.

Super Cao Nguyen, the large Asian market in OKC, carries fresh bamboo shoots for $1.99/lb. Also, Goro Ramen in the Plaza District adds bamboo (called “menma”) to their Ramen dishes.

If you consider yourself an “adventure eater,” then bamboo should be added to your list of foods to try.

Beets, Beet Juice, and Exercise Performance

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Looking to beet your current opponent or simply your latest personal exercise record? Beets, or beetroots, are a unique vegetable with a strong taste and intense red color. They are rich in dietary nitrate, folate, and vitamin C. They are notable for their ability to enhance exercise performance. The compound nitrate (NO3–) gets converted to nitric oxide when consumed. Nitric oxide relaxes blood vessels and thereby reduces blood pressure. Nitrate also plays a role in allowing your muscles to become more efficient at using oxygen while exercising. By doing so, your muscles tire more slowly, allowing you to exercise at a higher level for a longer period of time. Oxygen is primarily used during long-lasting, aerobic exercise (aka endurance exercise). This includes various types of exercise such as cycling, running, and swimming.

Some ways to add beets to your diet include shredding it onto your salad or adding pickled beets as a side item. You could also slice them and add lemon juice and chili powder. Check out your local farmer’s market for fresh beets, which are easily stored in the refrigerator. Many people may not like the taste or texture of beets but still want its potential benefits. Beetroot juice is a viable alternative commonly found online and in-store. A research-based brand known as “Beet It” provides dietary nitrate through beet juice in an optimal concentration (400 mg) to receive exercise benefits. While you may need greater quantities if consuming beets in another form (i.e. cooked, sliced, chips) to achieve enhanced exercise performance, you can still experience many other favorable effects from its other antioxidants and polyphenols. Beetroot powders are popular and have high antioxidant capacities; however, their nitrate potential is low. Below are quantities for consuming adequate amounts of nitrate from various sources to improve exercise.

Beet It 70 mL bottle
Cooked beets 2.5 cups
Raw beets 2 cups

 

Get your beets on!

-WW

Fresh Roasted Beets Recipe

Wash and peel fresh beets. Cut into chunks and place on cookie sheet. Brush with olive oil and season with salt and pepper. Roast at 375°F until tender with fork. Sprinkle with crumbled goat cheese immediately before serving. Enjoy!

Summer Quinoa Salad

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A friend shared this recipe and it sounded like a perfect, easy summer meal!

 

Southwest Quinoa Salad

 

Ingredients:

1 cup quinoa cooked (can substitute brown rice)

1 can black beans (rinsed, drained)

½ large red bell pepper (diced)

4 green onions (diced)

¼ cup cilantro (chopped)

juice from 2 limes

½ cup olive oil

1 tsp ground cumin

½ tsp black pepper

1 tsp sea salt

 

Directions:

Cook 1 cup quinoa according to package directions. (I like to cook my quinoa in either vegetable stock or chicken stock to add a little flavor. I also like to rinse it before I cook it. To do this, just place the quinoa in a fine mesh strainer and rinse it under water for a few minutes … or use my shortcut packet above from Aldi.) When the quinoa is done cooking, fluff it with a fork, transfer it to a large bowl, and allow it to cool completely (about 15 minutes).

Dressing: In a small bowl whisk together lime juice, EVOO, ground cumin, black pepper and salt. When the quinoa has cooled, add in black beans, red bell pepper, green onions, and cilantro. Stir in dressing and toss to coat. Cover and refrigerate for at least an hour before serving. Leftovers the next day are even better!

Enjoy! -HM

 

What to Grab in a Hurry

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It is lunchtime, we didn’t pack a lunch, and we want to grab food without compromising our health goals.  There are many options in our city that we can enjoy and not feel guilty about it. Luckily, many of our favorite places have nutritional facts we can access from our phone to make better decisions on the fly.  Another good resource is the app called MyFitnessPal, which has a vast amount of food and restaurant selections all in one place.

We can all use nutrition facts differently. Look for the amount of sodium if you have high blood pressure, saturated fat if your cholesterol is high, or carbohydrates for better blood sugar control. For the general population that eats out 2-3 times per week, I recommend just referring to the total calories and limit to 400-750 calories for a meal.

Some of my favorites quick stops around Oklahoma City who publish their nutritional facts include Pei Wei, Zoë’s, Panera, Fuzzy’s Tacos, Chipotle, Jason’s deli, and McAllister’s.  Restaurants like Starbucks, Chic Fil A, McDonald’s, and Panera even publish calories on the menu too. Other local restaurants that do not have nutrition information still have options to make your meal healthier. The Garage offers lettuce wraps and whole wheat bun on any of their burgers, or you can select a leaner bison or veggie burger.

 

Here are some of my favorites around town and calorie levels:

 

Pei Wei

  • Supergreen Coconut Curry with chicken, tofu, or steak (<500 calories and <500mg sodium)
  • Several small rice bowls (brown rice, preferably) <600 calories include:
    • Korean spicy with steak, Thai Basil with shrimp, and Teriyaki chicken

Zoë’s

  • Entire Simply 500 menu- which is less than 500 calories
  • Protein Power Plate, Quinoa Salad, Chicken kabobs w/ fruit and slaw, Gruben sandwich

Panera

  • Several Breakfast Sandwiches < 500 calories include
    • Avocado, egg white, and spinach power sandwich
    • Ham and Cheese power sandwich
  • Several ½ and ½ options <600 calories
    • Fuji apple and chicken salad with Mediterranean veggie sandwich
    • Steak and arugula on sourdough with creamy chicken and wild rice soup

Fuzzy Tacos

  • Try 2 soft tacos without chips- 1 shredded beef and 1 shredded chicken

 

-MVC