Archive for the ‘Nutrition’ Category

Just off the vine – STRAWBERRIES!

Saturday, May 29th, 2010

Back in the day, like in 1997, the supermarket produce section was a veritable wasteland, at least when it came to fruit. Between the months of October and April selection was limited to oranges, apples, bananas and maybe grapes.

May was always a celebration for me, for with the arrival of late spring came a plethora of  sweet, colorful, gorgeous, taste bud seducing fruit – blackberries, raspberries, cherries, peaches and STRAWBERRIES.

Over a decade later it’s a different world. Due to agreements like NAFTA, the World Trade Organization and other bilateral trade agreements Americans’ consumption of imported fruits and vegetables has more than doubled since 1993. Summer fruit is available in the year round due to imports from Latin American countries like Chile and Mexico.

There are a host of political, ethical and health debates surrounding these imports. I’m not going to get into those issues here, I’ll just say that there’s nothing like a fresh, locally grown strawberry.

The health benefits of strawberries are many. Strawberries are high in Vitamin C -with a 1 cup serving giving you  136% of the RDA for Vitamin C. Strawberries are also a good source of fiber and contain the powerful antioxidants anthocyanins type 2 and ellagitannins which give strawberries their rich red color. Several studies have shown that anthocyanins help prevent the development of cancer and cardiovascular disease. Anthocyanins also have anti-inflammatory properties. In addition to their antioxidant properties, strawberries help protect against age related macular degeneration.

Local strawberries are usually available from May through mid-July. Look for berries that are vibrant in color and have their leaves attached.  Berries spoil quickly, so be sure to purchase them no more than a fews days in advance. Store berries unwashed in your refrigerator.  After 2-3 days your best bet is to trim, wash and freeze the berries. Frozen berries will keep up to 1 year.

In you live in Delco or on the Main Line go to the Oakmont Farmers’ Market (Wednesdays), the Bryn Mawr Farmer’s Market (Saturdays) or Linvilla Orchards (they have a Strawberry Festival on June 5th), where you can pick your own.

Check out this great recipe for a Strawberry and Arugula Salad from EatingWell.com

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Better = Healthy?

Friday, May 14th, 2010

Years ago I did one of those popular weight loss programs. You know the one where you calculate points, get weighed in and go to meetings ? The topic of the health food store would invariably come up. Usually the conversation went something like “I figured the triple chocolate fudge brownie double chocolate chip cookies were healthy because they sold them in the health food store.” Ten years later, the conversation usually goes something like “Well I figured the triple chocolate fudge brownie double chocolate chip cookies were healthy because the ingredients are all natural.”

So, how do you define a healthy food? To me healthy food is nutrient dense (high in vitamins and minerals and relatively low in calories), minimally processed and free from artificial ingredients. I could expand this definition to include – low in sodium and sugar, moderate in unsaturated fat, moderate to high in protein and high in fiber.

Now let’s look at my definition of healthy and compare it with the term all natural.

Does “all natural” equal healthy? In a word – no. Natural in terms of food labeling is a board term that is not regulated by the federal government. Foods that are free from artificial ingredients or free from synthetic processes are generally considered “natural” and can be labeled as such. Leaves a little too much room to the food labeling imagination for me.

What I take issue with is the fact that many people think word “natural” is synonymous with “healthy”. Using this criteria (natural=healthy) table sugar, which satisfies the definition of natural, would be considered healthy.

Now, before you navigate away from this page, because you think I’m about to get all preachy about table sugar – wait. I’m not saying that table sugar is “dangerous” or that you’ll lose all your hair and die if you eat a candy bar. Table sugar, candy bars and alcohol can all be a part of a healthy diet if minimally consumed (noticed I stayed away from the popular “in moderation” which has become a very flexible concept). Indulge more than three times a week and you’re not likely to reach you fitness and/or weight loss goals. Indulge to excess and you’ll be a candidate for a 12 Step program (Sugarholics Anonymous, anyone?).

So then this brings us to the dilemma of healthier vs healthy. Is the all natural cookie made with honey, whole wheat flour, canola oil and dried fruit “better” for you than the cookie made with High Fructose Corn Syrup (HFCS) or Crisco? Sort of – the first cookie would at least have some fiber and lack the saturated fat or trans fat of the second, but the first cookie would still be high in sugar and fat. Does the fact that the first cookie is better make it healthier or better yet, “healthy”?

Let’s use this analogy. You go to the doctor with severe shoulder pain. She asks you to rate your pain on a scale of 1 to 10, with 10 being searing debilitating pain. The pain is intense and you can’t move your shoulder, so you rate your pain a 10. Your doctor prescribes some medication and advises you to come back in a week.

A week later you can raise your arm to shoulder level but not over your head, and you rate your pain a level 6. Is your shoulder “better”? Of course. Is it a healthy/functional shoulder? No, not unless you consider nagging pain and the inability to use your shoulder to reach for an object on a  high shelf or bring your hands to your head in order to wash your hair healthy and functional.

My point is healthier or better doesn’t equal healthy.

Why am I dwelling on this? Because too often people will look at an all natural food, without regard to nutrient density and caloric density (i.e. – high calorie food), and consider it healthy because it’s “healthier” or “better” or less processed than a junk food. Said healthier food then becomes their daily snack, breakfast, etc. This starts the cycle of “I eat healthy” or “I know how/what to eat and I exercise but I just can’t seem to lose weight”. Maybe it’s your All Natural triple chocolate fudge brownie carob chip cookies. Natural or “healthier” foods can be laden with calories, sugar and fat just like any processed food. Indulge and enjoy but don’t fool yourself into thinking you’re doing something healthy.

Nutrient density and calories count. The next time you want a treat grab an All Natural cookie or two. The next time you want something sweet on a weeknight grab some berries. Now that’s (nature’s) candy!

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Walmart vs. Whole Foods?

Tuesday, April 20th, 2010

Interesting article on Walmart’s foray into the organic/buy local marketplace. Is the same retailer that’s been accused of pushing out the little guy (farmers and small businesses alike) motivated by a desire to support those same little guys while supplying us with affordable healthy produce  or the desire for profit? You be the judge.

Side note – In my previous life as an opera singer, I did several tours in the town that the writer mentions at the beginning of the article. His friend was right; the Super Walmart is definitely “one of the sights” in Natchez, MS.

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Baked Kale

Thursday, March 18th, 2010

African Americans like greens. OK, that’s a total generalization but to be fair greens are an important part of soul food cooking – collards, turnip greens, mustard greens and even kale.

Growing up my mother extolled the virtues of greens, but I wasn’t buying what she was selling. I didn’t develop my appreciation for the somewhat bitter (by the way, when cooked properly greens lose their bitter flavor) hearty green until my 20’s and then I was hooked.

I recently “discovered” kale. Kale is a member of the Brassica family – a group of vegetables known to fight disease, including cancer. In addition to its disease fighting properties, kale is high in vitamins A and K, calcium and fiber.

Try out my tasty Baked Kale recipe. It’s not soul food but it sure is yummy.

What you’ll need -

  • 1 bunch kale
  • 1 T Olive oil
  • 1 T Parmesan cheese

-Preheat oven to 350 and lightly oil a cookie sheet with olive oil. Thoroughly wash kale and remove leaves from stems. Rip the kale into bite-sized pieces. Place kale on cookie sheet and drizzle with olive oil. Cook for 15 minutes. Remove kale from oven, flip to other side and sprinkle with 1 tablespoon Parmesan cheese. Continue to cook for 10 minutes, making sure that you don’t burn the kale. It should be slightly crispy. Serve as a side dish.

Go here for more information on the health benefits of kale.

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WEGMANS! I think I’m in love…

Monday, March 8th, 2010

Is it possible to love an inanimate object?  What about an edifice and all of it’s gastronomic delights?

I was in West Chester this weekend and decided to take a detour on my way home to check out the Wegmans in Downingtown. I’d heard people rave about the grocery chain for years and wanted to see what all the buzz was about.

Up (or was it down?) Route 30 I went for what I thought would be a short side trip. I foolishly entered the store sans shopping cart or basket; after all I intended to do a quick walk through and then head home to Delco.

What I found inside was a combination Whole Foods/Tevana/Bed Bath and Beyond/Giant/cafe – talk about one stop shopping (my shopping trips usually involve a 3-5 store marathon). At Wegmans  I found groceries, organics, natural food items, specialty items as well as non-food stuffs, many items with prices on par with or cheaper than Giant – my supermarket of choice. My favorite buys were salmon sausage, loose leaf Chocolate Chai tea (can you say yum?!) and Kosher ground turkey (more about my journey to the meaty side in a later post).

An hour, $27 and 3 shopping bags later I exited the store.

Unfortunately for me, the closet Wegmans is in Downingtown; 40 minutes from my house on a good traffic day. I’ll have to hold out hope for Malvern (opening slated for June) and King of Prussia (opening TBD). In the meantime The Husband and I have planned a field trip to Downingtown and supermarket utopia next weekend.

I say Delco needs a Wegmans! Letter writing campaign anyone?

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Fruit or not a fruit?

Saturday, March 6th, 2010

This past Sunday I volunteered at a  bake sale.

All the usual suspects were there – cake, cupcakes, chocolate chip cookies, and brownies, provided by yours truly. No, there was nothing “healthy” about these brownies. I take my brownies seriously – butter, whole eggs and the riches chocolate. One brownie could earn you 100 squat thrust.

In spite of the sugar and fat laden baked goods, we tried to do the right (read healthy) thing at our bake sale by selling a selection of fruit and bottled water. Something for the health conscious – I was quite pleased.

Another non-traditional bake sale item made it’s way onto the table – Welch’s Fruit Snacks.  I took issue.

***Begin Rant***

The fact that these sugar laden globs made it to the table wasn’t the issue. It was the fact that people kept referring to them as fruit. FRUIT! Really?! In fact one of our members insisted that they be placed next to the actual fruit, her argument being that Welch’s Fruit Snacks qualify as FRUIT.

Let’s set the record straight – Welch’s Fruit Snacks are not REAL fruit. It’s sort of like calling KoolAid fruit juice.

REAL fruit doesn’t come in a bag – OK, except dried fruit, apple slices from Wawa and oranges bought in bulk – but you get my point.

And, when was the last time that you had a gelatinous strawberry and enjoyed it? Welch’s Strawberry Fruit Snacks (they also come in Mixed Fruit, White Grape Peach, White Grape Raspberry, Fruit Juice, Concord Grape, and Berries ‘n Cherries) are just gelatinous globs of fruit flavored sugar.

To be fair, Welch’s Fruit Snacks contain “real fruit” in the form of concentrated fruit juice and fruit puree.

The first six ingredients are: juice from concentrates, corn syrup, sugar, modified corn starch, fruit puree and gelatin. Basically your body reads (metabolizes) the ingredients like this: sugar, sugar, sugar, sugar, sugar and gelatin.

Concentrated fruit juice is usually made from the least “healthy” of juices (grape, apple, pear). In the case of the Welch’s strawberry snacks the juice concentrate is made from peach, pear and pineapple. Very little fruit and very much sugar remains after the juice is concentrated. In addition, ALL  juice, including 100% fruit juice is devoid of the beneficial fiber that is found in whole fruits. Welch’s Fruit Snacks contain ZERO fiber.

Fruit puree (made from apples and strawberries), number five on the ingredient list, is so low on the list that I again question how much fruit is actually in these snacks.

The manufacturers have also added vitamins C, E and A (I guess so you can say you’re getting your vitamins) and Red 40 (umm umm good).

To boot, the “fruit” snacks contain 24 grams of sugar per serving but each bag is 1.5 servings (are your really going to leave half a serving in the bag?), so in reality you’re getting  36 grams of sugar per bag. Yes, part of this sugar is from fructose (fruit sugar) but remember, how much “real fruit” is truly in these snacks?

So, I guess my point is – call a fruit a fruit and call glorified candy gloried candy. Indulging once in a while in sugary snacks is OK but don’t fool yourself by thinking that you’re eating real fruit when you’re eating “fruit snacks”.

***Rant over***

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Living in a Paleo World but am I a Paleo girl?

Monday, February 8th, 2010

I started the Paleo Diet Challenge, the team challenge that I doing with the folks at CFDV, on January 4th.

I broke the news about The Challenge to The Husband on Christmas Eve while we were in Giant doing our food shopping for Christmas dinner.

“So, I guess I should tell you now… I’m doing this thing with CFDV called The Paleo Challenge. I can’t eat grain, legumes, dairy, sugar or alcohol for 7 weeks. I’ll probably be a total bitch.”

Looking at me as if I head 7 heads he said (actually, he yelled), “Why do you do these things? You’re crazy!”

It’s week 6 of The Challenge. I haven’t been bitchy (no more than usual), I haven’t lost my mind and The Husband has been extremely supportive.

Giving up grain, legumes, dairy, sugar and alcohol hasn’t been as difficult as I thought; although sometimes when I’m at the store I do find myself gazing longingly at the fancy cheese. The biggest challenge of The Challenge has been all the meal planning and food prep. I’ve long had a Sunday routine of boiling some eggs and cooking a huge pot of oatmeal for the week’s breakfasts and snacks, but Paleo takes this prep to a whole ‘nother level.

Lost is the convenience of whipping up a protein shake in the car or when I get home after a long morning of appointments. No more oversleeping and leaving the house without snacks and with the certainty that I can run into Wawa or Whole Foods and get a protein bar or bag of peanuts.

Paleo = Planning and Preparation. Preparation that begins with marathon grocery store trips. Produce Junction after Saturday’s workout. Whole Foods, Trader Joe’s and Giant or Acme on Sunday.

Then there’s the food prep (and did I mention the planning). The Paleo diet calls for a significant consumption of protein (meat, chicken and seafood), unlimited vegetables and some fruit and nuts.

My Sunday afternoons have been reserved for vegetable prep – washing, peeling, chopping and in some instances cooking. All so I don’t have to think or have to opportunity to stray each night when I get home and it’s time to make dinner, and so I have vegetables for breakfast, lunch and snacks.

Then there’s the eggs. Since I don’t eat meat – no poultry or red meat – I’m left with eggs and fish for protein. Pre-Paleo my main sources of protein were fish, tofu and other soy products, wheat gluten and dairy. Did I mention that I hate eggs? Did I mention mercury poisoning from over consumption of fish?

Thank God for Mark’s Daily Apple and his awesome recipe for omelet muffins.

And the fish – I don’t think I’ve ever eaten so much fish in my life! Because of mercury concerns (the jury’s still out on whether it’s hype or fact), I’ve had to take care to select low mercury fishes – Tilapia, flounder, salmon, shrimp and sardines (fillets sans heads, tails and bones). Hopefully, I haven’t turned into a thermometer; my post-Paleo mercury blood test will tell.

So what are the results so far of the 7 week challenge? Well, according to my friend, H., my skin is clearer. Not sure what that means since I’ve always had clear skin.

In terms of body composition, I’m down 2 inches around my “true” waist (in spite of what Old Navy thinks, that’s above the belly button, not around the butt crack), 1.5 inches around my belly button and at last week’s “weigh-in” I was still down 11 pounds. I couldn’t bear to weigh myself this morning; I had my only major cheat last night with Indian food. Yum!

All in all I feel great and my jeans are fitting, if not loose. Thank you, Paleo Man!

What about when the challenge ends in two weeks?

First, I have a date with some Thin Mints and a bottle of Grey Goose. Just kidding (OK, not really).

Through The Paleo Challenge I discovered that I was definitely consuming too much sugar – a little Agave in my coffee, a little honey in my Fage, the added sugar in some of the low fat products I ate. My intake was nothing like the average American but too much for the healthy lifestyle that I advocate.

Although I’ve been a vegetarian for over 10 years my vegetable intake was no where near the levels of the Paleo Challenge. I have veggies with breakfasts (collard greens), my morning snack (leftovers from the night before or peppers and onions), lunch (usually salad greens and other assorted veggies) and dinner (Brussels sprouts, broccoli, spinach and kale to name a few). Definitely a habit worth keeping.

I’ve also discovered that I don’t “need” my Friday night (or Saturday night or Sunday morning) cheat meal, but it did provide me with something to break of the routine. That Friday night cheat meal will definitely be reintroduced but will be much less gluttonous.

Dairy products (Fage, milk in my coffee or tea) will be the other non-Paleo habit that I’ll reintroduce. I think I’ll take the same attitude with cheese that I have with chocolate – nothing run of the mill; only select and savor the highest quality.

In terms of soy and wheat gluten, I’ll have the occasional veggie burger, soy sauce when I go out for sushi and Chinese and wheat gluten a few times a year at vegetarian restaurants.

Outside of those few, perhaps infrequent deviations, I think that I’ll remain a modified-Paleo girl; much to The Husband’s chagrin.

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New Year’s shopping list

Monday, January 4th, 2010

Ah, January 4th. The first Monday after the New Year. The reset button has been pushed; time to get back to routine.

Most people are headed back to work for the first time in a few days, if not weeks.  And let’s not forget the daily workout – a routine that some haven’t engaged in since before Thanksgiving.

According to a survey by the marketing research firm, Harris Interactive, 63% of Americans have resolved to lose weight this year. Other surveys show that 75% of those resolving to lose weight will have fallen off the wagon by February.

Most people likely fail because they don’t have a strategy. The typical “loser” doesn’t realize that when it comes to weight loss and maintenance, nutrition is 85% of the equation. You can workout all you want but if you’re stopping at the drive-thru on the way home, your weight loss efforts will be in vain.

Here’s my shopping list to help you with that 85%:

McCann’s or 365 Brand (Whole Foods) Steel Cut Oats

Greek Yogurt (fat free or 2% – Fage, Chobani or Oikos)

Omega-3 enriched eggs (Eggland’s Best or Land-O-Lakes)

Eggology Egg Whites

Raw honey

Agave Nectar (low glycemic sweetener)

Crazy Richard’s Natural Peanut Butter

Skippy Natural Peanut Butter (no mixing required)

Trader Joe’s Almond Butter

Pumpkin seeds

Raw almonds

Wild Alaska or Pacific salmon

Chunk Light Tongol Tuna

Tilapia

Chicken breast

Lean cuts or grass-fed beef

Extra firm tofu

BSN Lean Dessert Protein Powder (The Vitamin Shoppe)

Nectar Protein Powder

Broccoli

Cabbage

Dark leafy greens (Spinach, Kale, Swiss Chard, Collard Greens)

Salad greens (dark)

Tomatoes

Sweet Potatoes

Berries (blueberries, raspberries, blackberries, strawberries)

Apples

Grapes

Oranges

Peaches

Ezekiel Bread

Quinoa

Low-fat cottage cheese

Extra Virgin olive oil

Avocados

Jane’s Krazy Mixed-Up Salt

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The D word

Friday, December 11th, 2009

Back in February I attended the CrossFit Level 1 certification. The first session of the morning was dedicated to nutrition lecture. This was a good thing since I still couldn’t move my arms and legs from the prior day’s brutal training.

Our presenter, one of the “master” CrossFit trainers, was clearly chagrined at the prospect of his task. I got the impression he drew the short straw. Nutrition, he explained, is one of those touchy subjects; on par with religion and politics for some. Subjects that shouldn’t be discussed if you want the company to stay civilized. After all, some tout their diet of choice with the fervor of a religious zealot.

As a fitness professional I spend a significant amount of time reading about nutrition. It’s both a fascinating and frustrating subject area. The various camps take jabs at each other in an effort to establish their program as the program and their science as the most reliable and valid.

Only their athletes get stronger and faster. Only people who follow their plan are able to melt fat and achieve the body of their dreams.

Who’s right?

Do carbs make you fat?

Will animal protein cause heart disease and cancer?

Should I “eat like a caveman”, eschewing modern agriculture and subsisting on meat, fish, nuts and berries?

If I eat all of my calories in one sitting, like the “other” caveman will I have boundless energy and the strength of a warrior?

Does clean eating mean eating as much as I want without considering calories as long as my diet is “clean”?

Is eating raw the key to wellness?

Should I eliminate dairy?

Should I eliminate glucose?

Should I eliminate dairy and glucose?

All of these questions have been prompted by discussions with my trainer friends. To answer the questions that are swirling in my head and to educate anyone who’s reading this blog, I’ll be reviewing some of the most popular and controversial “diets” over the next few weeks:

  • The Zone
  • The Paleo Diet (the “caveman” diet)
  • The Warrior Diet (the “other cavemen” diet)
  • Mediterranean
  • Weight Watchers
  • Raw eating

Look for new posts starting next week.

The 30 Day Challenge

I haven’t had a Dove Chocolate square since last week. I don’t miss them either. Truth be told, I was still hungry last night after dinner, and jonesing for my chocolate square, but you can’t eat what you don’t have.

12/10

2 scoops Nectar protein powder

Steel cut oats w/ 1 tsp peanut butter and 1 tsp agave nectar

2 tbsp peanut butter

zucchini, kale, veggie burger (no bun) w/ cheese and mustard

hot tea w/ 1 tsp agave

1 tbsp peanut butter (poor planning)

seitan w/ mustard sauce, broccoli, Swiss chard

Greek yogurt w/ 6 blackberries and 1 tsp honey

Workout:

1 hr Pilates

12/11 (so far):

Steel cut oats w/ 1 tsp almond butter and 1 tsp agave nectar

2 tbsp peanut butter, 2 scoops Nectar protein powder

Egg and cheese on 1 slice whole grain toast

Broccoli and “chicken”

Greek yogurt w/ blackberries and 1 tsp honey

Sugar free Chai Latte

Note: I have to cut down on the peanut butter!

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