RDsWeighIn

Falling for Fall

So I’m accepting the fact that fall is really here.  I know.  It seems like I’m behind the times but it takes a while for the weather to change in Atlanta…we still get 70+ degree days through October.  It was only a couple weeks ago when I first donned a jacket to counter the cool morning air.

 

The truth is… I actually love the fall but I really miss the summer’s bounty of fruits and veggies.  Nevertheless, I’m ready to trade in my cantaloupe, berries, okra, and summer squash for apples, cabbage, collard greens and sweet potatoes. 

 

Here in the South there are so many fun fall events that center around food and even a bit of physical activity like visiting a pumpkin patch, getting lost and found in a corn maze and picking apples in the North Georgia Mountains.  My mission this weekend will be to find the perfect pumpkin.  I'll carve a not so scary jack-o-lantern, roast the seeds to make pepitas and use the pumpkin pulp to make something delicious to eat like pumpkin pie or a velvety, smooth pumpkin soup.  I like to enjoy the seeds with a little spice.  Here’s a recipe that might work for you… Spicy Pepitas!  Enjoy!

Consumers Stress over Organic Eating

The other day I was teaching a class on what to eat to lower blood cholesterol to a group of 52 very motivated people who had some form of heart disease.  A recurring theme during the question and answer session was organic foods.   People wanted to know how important are organic foods for management of their heart disease.   Particularly interesting was the fact that eating organic foods was not a part of my talk.  However, a number of the participants had been to see a ‘Certified Holistic Health Counselor and Food Expert’ and they were told to throw away all foods in their kitchen that were not organic.  Most disturbing was they were told that the non-organic foods they were consuming were contributing to their condition.

The primary concern among participants was that they could not afford to eat an exclusively organic diet.  They were feeling overwhelmed, confused, and angry.  Ironically, some would suggest brewing stress of this caliber is not healthy for heart disease management.

If the motivation is to limit exposure to pesticides, herbicides, antibiotics and hormones then there are some foods you may want to select organic.  If it is to help prevent or manage a chronic disease such as heart disease then limited food dollars may be better spent on improving the overall quality of the diet by eating more fruits and vegetables, fish, nuts, seeds, and legumes.

There are two lists, the Dirty Dozen and Clean 15, that can help guide consumers when selecting fruits and vegetables.  Dirty Dozen lists fruits and vegetables with the highest chemical residues and includes: Peaches, apples, sweet bell peppers, celery, nectarines, strawberries, cherries, kale, lettuce, grapes (imported), carrots, and pears.   The Clean 15 lists produce with some of the lowest chemical exposures and includes:  Onions, avocados, sweet corn, pineapple, mangos, asparagus, sweet peas, kiwi, cabbage, eggplant, papaya, watermelon, broccoli, tomatoes, and sweet potatoes.

As to be expected much discussion in the class centered on meats and dairy.  Organic milk, beef and poultry contain no hormones and antibiotics, but often cost 100% more than conventional products.  When talking about heart disease the bottom line is to choose nonfat, lean animal products in order to limit total and saturated fat.   More important than eating organic is first, making the switch to nonfat dairy and lean meats and second, making sure the meat portion size is appropriate.

Most often organic beef is also grass-fed.  It is true that pasture-raised, grass-fed beef contains less total fat than meat from grain-fed animals.   In addition, meat and milk from pasture-raised, grass-fed animals contains greater levels of heart beneficial fatty acids such as omega-3, alpha-linolenic acid and conjugated linoleic acid.

As for processed foods choosing those made with whole grains, the least amount of added sugars, and the lowest in saturated fat and trans-fat free, trumps organic.  I think it’s wiser to spend limited food dollars on the organic versions of the Dirty Dozen than it is on organic processed foods.

Consumers facing the daunting challenges of living with a chronic disease should not be stressing themselves about the organic factor, especially given all there may be to learn about management of their medical condition.  A practical solution that can fall into most food budgets is to focus on foods that come with the heaviest burden of pesticides, additives, and hormones.  Buy organic for the Dirty Dozen, conventionally grown for the Clean 15, and if the budget allows feel good about eating grass-fed beef once in a while, but watch the portion size.   

Not All Omegas Are Created Equal

Confused about omega-3 fatty acids? Wondering about omega-6 fatty acids? Did you also know we also eat omega-9 fatty acids?

 

The “omega” actually refers to the scientific system of naming unsaturated fats and each fatty acid plays a different role in our health.

 

Omega-3

Omega-3s are essential fatty acids because they are essential to human health but cannot be made by our bodies. Omega-3 fatty acids help reduce risk factors for heart disease, cancer and arthritis, reduce inflammation and newer research is looking at the role it plays in reducing the risk of Alzheimer’s disease.

 

Omega-3 fatty acids come from three different sources, alpha-linolenic acid (ALA), eicosapantaeonic acid (EPA) and docosahexaenoic acid (DHA). While techically your body can make EPA and DHA from ALA, it generally doesn't. So eating all three sources is important for good health.

• ALA sources: flaxseeds, flaxseed oil, canola oil, hemp, walnuts and walnut oil
• EPA and DHA sources: salmon, tuna, halibut, mackerel and herring

The Food and Drug Administration (FDA) recommends three grams of omega-3 fatty acids daily from food sources. If you take a supplement, do not take more than two grams per day, and be sure to talk to your doctor first since omega-3s act as a blood thinner and may interfere with anticoagulant medication such as warfarin (Coumadin®) or clopidogrel (Plaxil®).

 

Omega-6

Omega-6 fatty acids are also considered essential fatty acids. However, the typical American diet provides 10 times the needed amount of omega-6 fatty acids in the form of linoleic acid (LA). It’s this unhealthy ratio of too much omega-6 fatty acids compared to our current intake of omega-3 fatty acids that may be contributing to many chronic diseases. A healthy diet should have a ratio of 4-to-1 omega-6s to omega-3s. The typical American diet has a ratio from 14- to 25-to-1 omega-6 fatty acids to omega-3 fatty acids.

Omega-6 fatty acids come from two sources, LA and arachidonic acid (AA).

• LA sources: sunflower, safflower, corn, cottonseed and soybean oils
• AA sources: egg yolks, meats and poultry.

So even though omega-6 fatty acids are essential, because Americans already eat too much it’s helpful to look for ways to reduce your omega-6 fatty acids intake. One way is to replace your corn or safflower oil with canola or olive oil. Olive oil is rich in a third fatty acid, omega-9.

 

Omega-9

Omega-9s are important but technically not essential fatty acids because our bodies can make them from other unsaturated fats. You can find omega-9 fatty acids in olive oil, avocados, almonds, peanuts, sesame oil, pecans, pistachio nuts, cashews and hazelnuts. There is no current FDA recommended amount for omega-9s in our diet.

Where Do You Go For Reliable Nutrition Information?

With over 70,000 members, the American Dietetic Association (ADA) is the nation’s largest organization of food and nutrition professionals. ADA serves the public by promoting optimal nutrition, health and well-being.

Where do you go for reliable nutrition information? To participate in the poll just click on the person or item of your choice. You can also add an alternate choice in the “other” box.

Don’t forget to click “vote.”

If you already consult with a registered dietitian, you can rest assured you're receiving reliable nutrition information. For those of you who are not...well check out the top 10 reasons why you should.

Top 10 Reasons to Consult with a Registered Dietitian

1.You have diabetes, cardiovascular problems or high blood pressure. An RD serves as integral part of your health-care team by helping you safely change your eating plan without compromising taste or nutrition.

2. You are thinking of having or have had gastric bypass surgery. A registered dietitian will help you learn to eat again. Since your stomach can only manage small servings, it’s a challenge to get the right amount of nutrients in your body. An RD will work with you and your physician to develop an eating plan for new needs.

3. You have digestive problems. A registered dietitian will work with your physician to help fine-tune your diet so you are not aggravating your condition with fried foods, too much caffeine or carbonation.

4. You’re pregnant or trying to get pregnant. A registered dietitian can help make sure you get nutrients like folate, especially during the first three months of pregnancy, lowering your newborn’s risk for neural tube or spinal cord defects.

5. You need guidance and confidence for breastfeeding your baby. A registered dietitian can help make sure you’re getting enough iron, vitamin D, fluoride and B vitamins for you and your little one.

6. Your teenager has issues with food and eating healthfully. A registered dietitian can assist with eating disorders like anorexia, bulimia and overweight issues.

7. You need to gain or lose weight. A registered dietitian can suggest additional calorie sources for healthy weight gain or a restricted-calorie eating plan plus regular physical activity for weight loss while eating all of your favorite foods.

8. You’re caring for an aging parent. A registered dietitian can help with food or drug interaction, proper hydration diets for hypertension and changing taste buds as you age.

9. You want to eat smarter. A registered dietitian can help you sort through misinformation; learn how to read labels at the supermarket; discover that healthy cooking is inexpensive, learn how to eat out without ruining your eating plan and how to resist workplace temptations.

10. You want to improve your performance in sports A registered dietitian can help you set goals to achieve results – whether you’re running a marathon, skiing or jogging with your dog.

To locate a registered dietitian in your area just click here .

Men's Health. A Simple Guide to Feeling Great!

You don’t have to read the book “Men are from Mars, Women are from Venus” to realize that men and women are different in many ways, including their viewpoint on health issues. For instance, boys and girls get the same preventive care during childhood, but when young men hit puberty they are inclined to keep away from their doctors.

 

One of the reasons men probably do not seek medical advice on a regular basis, is that they appear to practice the art of denial. For example, a lot of my young male patients tell me repeatedly: "If I was feeling fine, why should I have seen the doctor?" A good number of men also think that going to the doctor is a "woman's thing". 

 

Men's health concerns are also different from women's. Men have a greater risk of having a heart attack than women do, and they have attacks earlier in life. Another common malignancy of men is prostate cancer. Approximately sixteen percent of American men will be diagnosed with prostate cancer during their lives.

 

The American Heart Association recommends eating a variety of nutritious foods from all food groups with emphasis on fruit, vegetables and whole grains.  On that note, following are "Four Super Foods for Men".

 

Legumes: Not only delicious but packed with protein, fiber and folic acid. The dietary fiber in legumes lowers insulin release and delays nutrient absorption. By lowering nutrient absorption in the intestinal tract and stimulating satiety, it assists with weigh control. Folic acid appears to lower homocysteine which helps maintain healthy blood vessels of the heart and brain.

 

Spinach: This “Super vegetable” is an excellent source of Vitamins C and A; which are powerful antioxidants. It is also a source of folic acid which may protect against heart attacks and stroke. Spinach also contains Neoxanthin, a carotenoid which may cause destruction of prostate cancer cells.

 

Tomatoes: Several studies have shown that consumption of lycopene in tomatoes may decrease the risk of prostate cancer. A study from 1995 concluded that men who consumed 10 servings or more a week had 35% less risk of developing prostate CA than men who had one and a half servings. Other sources of lycopene are papaya, watermelon, apricots and guava.

 

Soy: Recent studies have shown that isoflavones in soy may inhibit prostate tumor growth. Another component of soy, Genistein has also been found to help support a healthy prostate. Soy is also a good source of protein; it actually contains more protein than any other legume.

 

Another health recommendation from the American Heart Association is for men to do moderate intense cardio for 30 minutes a day, five days a week Or vigorously intense cardio 20 minutes a day, 3 days a week. Moderate-intensity physical activity means working hard enough to increase your heart rate and break a sweat. The 30 minute recommendation is for the average healthy adult to maintain health and reduce the risk of chronic disease.

Would you like to live forever?

Would you like to live forever?

Immortality might not be practical, but how about living to be 100 or 120?  We read about people, who live that long.  Why not you?  There are plenty of opinions on longevity.  Let’s look at some possibilities.

The latest plan to hit the news is calorie restriction.  It seems to be working for the lab monkeys; maybe it can work for you.  When we look at the fat monkey, his hair is thinning, and he doesn’t have any energy.  He looks like he has a hangover.  The underfed monkey looks vibrant.  He has a thick coat of hair, and he looks like he is ready to dance until dawn.  Currently, some people are trying to restrict their calories to live longer.  Time will tell.  If it doesn’t turn out to be effective, it would be a big sacrifice to constantly be hungry.  This would not be realistic for most people.

The starving yourself theory is similar to the very low fat diet.  It may not be practical, and we know that larger amounts of healthy fat are beneficial.  Getting enough essential fatty acids is necessary.  If people restrict their fat intake, they may eat too many carbohydrates.  Too many calories could lead to excess weight, which may not be helpful.

Theories come and go regarding vitamin and mineral supplements.  Is taking an arsenal of pills any way to live?  Should you take a handful of antioxidants every day?  Antioxidants may protect your body from aging, but is it the specific nutrient or how it interacts with food?  Some supplements are known to increase the risk of cancer.  This would defeat the purpose.

How about doing the best you can by eating healthy foods and getting physical activity?  Use it or lose it.  Look at Jack LaLanne.  He is in his 90s and still works out a couple of hours a day.  The heart is a muscle just like arm or leg muscles.  Physical activity keeps the heart strong.  Jack LaLanne also eats a lot of natural fruits and vegetables.  He gets his nutrition from real food.  This seems to be a sensible approach to living.

Do you have a plan to live longer, or are you just winging it?  It seems attitude also has an impact on living longer.  Get the most out of your life.  Be good to your mind and your body.  If your goal is to be a centenarian, be happy, eat healthy, and get physical activity starting today.

Need a Protein Boost? Go Greek!

Let's face it, not all of us are getting the protein we need. And some experts suggest, for optimal health, protein recommendations should be higher than the current RDA of 0.8 g/kg. So if you are not big on eating more meat because you are trying to limit your carbon "food print" and your already full of beans, try adding Greek yogurt to your day.

Greek-style yogurts are strained differently than other types of yogurts on the market. This allows more protein to be maintained in the yogurt. Greek-style yogurts may contain 15 - 25 grams of protein per cup (about the same as a 3 oz. chicken breast) compared to others that only offer about 5 grams of protein per serving. Tradition Greek-style yogurts are made with sheep's milk. Most sold commercially in the U.S. are likely to be made with cow's milk. Greek yogurts also contain the live probiotic cultures for a healthy GI tract too.

One caveat, Greek-style yogurts may sometimes be much higher in fat. So watch the label. Look for low-fat or 2% milk-fat versions.

You will find most Greek-style yogurts come in plain flavors which can make them a little sour tasting but a great substitute for sour cream in dip recipes. So if you are eating it by the spoonful, do what the Greeks do, add fresh fruits and sweeten with a tablespoon of honey.

It also makes a great smoothie.

My Oprah Encounter

I imagined it for years. We would meet, face to face, and start talking. In a matter of minutes, we’d realize we were soul sisters and had much to learn from one another. We would connect on many levels—we both struggled with our weight which affected our self-esteem adversely. I would share with her my experiences growing up chunky (but with “such a pretty face” according to family members and friends). Although I only carried around an extra 20, sometimes 30 pounds, for a petite person (my adult height is barely 5’2”) it may just as well have been 50 or 100—it probably felt the same.  The extra weight made me feel inadequate,  unattractive, and unappealing.  I still had friends (and boyfriends), and engaged in life, but my brain was clouded with negative thoughts and feelings. (I even wore pantyhose in my tennis skirts because I thought they made my legs look better!) I aspired to look like the Material Girl (Madonna) herself, and plastered pictures of her all over my room (and even later on my kitchen wall when I moved to New York City after college). 115 was my dream weight. If only I weighed 115, life would be perfect!

In my mind's eye, when Oprah and I eventually met (I knew deep down we would meet someday), I'd say something and just like that, Oprah would respond as though she finally found clarity. Despite all the trainers, chefs, and other professionals she’s worked with over the years, in me she would find the one person who could help her make the breakthrough and finally achieve and a healthier body weight she could maintain for life (ok, delusions of grandeur on my part but no one ever said a girl can’t dream!).

When I heard Oprah was scheduled to attend an annual fundraiser my husband and I have attend for several years for Robin Hood, an amazing organization dedicated to fighting poverty in NYC, I thought about writing her a letter in case if I did meet her I'd be tongue tied. But after I thought about it more, I decided that if I was privileged and fortunate enough to actually meet her face to face, I would be myself and just speak from the heart.

In the midst of talking with a friend, my husband tried unsuccessfully to get my attention. Being wrapped in conversation, I didn’t notice until he slightly raised his voice, gently squeezed my arm and said “Are you going to turn around?” in somewhat of a stern voice. I turned and noticed Oprah in a magnificent and delicate peach floor length dress walking toward her table. It was as though someone lined a rope from her table to mine—I made a dash for her (without even excusing myself from my friend with whom I was chatting—I’ve since apologized for being so rude). This was my chance to meet Oprah and I had to seize the moment.

When I came face to face with Oprah, the only words I could muster up were “Can I have a hug?” She looked at me and said “Sure.” After the hug, I mentioned proudly that I’m a registered dietitian and have always wanted to be the “Oprah of Nutrition”. I then told her how amazing she was, how influential and helpful she has been to so many people around the world, and how she has always inspired me. I’m not sure what then possessed me to tell Oprah that if she had her weight issue under control she’d be perfect, and that nobody’s perfect. I then ended my rant by telling her what a beautiful person she is inside and out. I said goodbye (but not before I gave her another hug which she graciously returned), and was grateful when her body guards did not seize me and remove me, the crazy dietitian, from the room altogether.

Next I went to say a quick hello to Gayle King, Oprah’s best friend and colleague. After that I was making my escape when Oprah suddenly appeared next to me. I couldn’t help myself and said “Ok, now I’m stalking you.” I told her about how I was recently interviewed on television about her weight gain and the fact that she reached 200 pounds. During my interview, I talked about how difficult it must be for Oprah to have such visible weight struggles and to go through them under microscope and how overwhelming the pressure must be. As she listened, Oprah nodded in agreement. I told her that I understand firsthand what she and millions of people go through since I, too, was overweight, but that I have been able to successfully lose and keep off about 30 pounds. In closing, I gave Oprah a pep talk—again, not sure where all my nerve came from that day!—and told her that I know in my heart that once she is truly ready to change her life and take care of herself the way she takes care of everyone else, she will find her own personal weight loss success—even if that means losing even 20 pounds and keeping it off. I hugged her and as I was leaving yet again caught Gayle’s eye and said goodbye. As I made my way back to my table, Oprah looked right at me and said “Thank you for what you said.” I nearly died and of course asked for another hug and she obliged!

Did I change Oprah's life? I doubt I did. But when I spoke to Oprah, she made me feel like she was listening to my every word and that I was the only person in the room. It was an amazing feeling and I felt validated and valued. We should all look in the mirror and treat ourselves with that same attention and respect. It will help us feel better about ourselves, and allow us to be better for and to those around us as well.

When I mentioned my experience meeting Oprah to a few people, most asked me things like “Was she small, medium, or large?” or “Was she huge?” My answer: she was everything I had hoped for and more. She looked angelic and beautiful, and I didn’t care about how much she weighed, whether she was slim or overweight. She made me feel like what I said to her mattered. How could you not love someone who makes you feel that way? I wasn’t checking out her body. Instead, I focused on her face, which was radiant, and felt so lucky just to be in her presence. Whether she weighed 200 pounds or 150 pounds, she’s still Oprah and she’s still remarkable.

Oprah has a commanding presence. She comes across as extremely confident. Nevertheless, I could tell in my brief encounter and from what she has publicly divulged that her weight is a sore subject for her. It’s her issue, and it upsets her and makes her feel ashamed. It’s really too bad, and she does not (nor should anyone) deserve to feel like that.

Since I have been able to lose and keep weight off (and achieve even a few pounds lower than my dream weight) just by eating less and more healthfully and being more active, I’ve heard comments over the years like “You’re so skinny” or questions like “Did you lose a lot of weight?” Although I’ve fought excess weight for quite sometime, I never liked when others would say things about my weight, good or bad. I try to do healthful things so I can be fit and strong and feel energized and be able to run around with my young sons and husband. I want to keep my heart healthy and grow old gracefully. I don’t practice healthful habits to be thin or have everyone stare at me and tell me how great I look. I do it for me, because it makes me feel empowered and good about myself at the end of the day I’m the one who is stuck with myself forever!!

I have so much I want to talk to Oprah about. She doesn’t even know my name, but if I am ever lucky enough to meet her again, I promise to let her get a word in edgewise, and will actually listen to what she has to say with as much intent and respect she showed me just a few short weeks ago. I truly hope she’s on her way towards fully accepting herself at any weight, and overcoming the barriers that prevent her from truly finding the inner peace and happiness she deserves—and that we all deserve.

Beauty & The Beans

Eating beans can help you slim down, fight heart disease and high blood pressure,  and live longer.  Who Knew?

 

Fact No. 1: Eat Beans and Slim Down

At mealtime, fiber-rich beans can help curb your appetite by helping you feel fuller sooner so you’ll eat less.  Beans can also replace higher calorie meats and cheeses in entrees. Trimming calories daily can help trim your waistline.

Fact No. 2: Eat Beans to Help Fight Heart Disease and High Blood Pressure

A ½ cup of cooked beans provides 10% or more of the Daily Value for potassium and magnesium, nutrients that can help lower blood pressure.  The soluble fiber in beans can help lower the “bad” LDL cholesterol in the body.  Both high blood pressure and blood cholesterol increase the risk of heart disease – the number one cause of death of Americans.  It’s no wonder that the Dietary Guidelines recommend that Americans enjoy 3 cups of legumes, such as beans, weekly. 

Fact No. 3:  Eat Beans as Part of a Healthy Diet to Live Healthier and Longer

Research suggests that folks that follow a Mediterranean-style diet, which is rich in plant foods including legumes (dried beans and peas) actually live longer.  Another study of older adults showed that consuming approximately 1/8 cup of legumes daily was associated with about a 7 percent reduction in the risk of dying. 

Add more beans to your diet by:

• Tossing beans with pasta and vegetables.
• Adding beans to tomato-based soups.
• Reducing the meat and cheeses in entrees and adding MORE beans for a hearty meal
• Adding beans and vegetables to comfort foods such as Mac & Cheese.

Enjoy!  Joan Salge Blake, MS, RD, LDN

I'll Take the Aisles

            I have heard many credible speakers and authors of books, magazine articles, and websites make bold statements like “Only shop the periphery of the supermarket and stay out of the middle aisles.” I understand the concept here…but c’mon, if you only shop on the edge, you’ll be missing out on a vast array of nutrients and wonderful foods that you and your family can enjoy and benefit from.

            Skip the center of the store and here’s a sample of what you’ll also be skipping:

Ÿ  Beans - These cholesterol-lowering wonders are also filled with protein, fiber, and complex carbs and in this economy, you can’t beat the price.

Ÿ   Whole wheat pasta  - a great source of whole grains and fiber and readily approved by kids of all ages. To cut portions, combine with lots of veggies and a lean protein.

Ÿ   Canned tomato sauces - loaded with lycopene and an easy way to get your family to get an extra veggie. Try to shoot for the brands with the least ingredients and the lowest in sodium.

Ÿ   Seasonings and spices - these antioxidant rich powerhouses to add zing to your food without reaching for the salt shaker.

Ÿ   Olive and canola oils - known as the “good fats,” these oils are rich in monounsaturated fats and, when used in moderation, are a great substitute for butter and other saturated fats that are not as heart healthy.

Ÿ   Cereals - rich in whole grains and fiber and fortified with a host of vitamins and minerals, cereals can be a great choice for breakfast, lunch, dinner, or snacks. These items are versatile and relatively inexpensive if you count a per serving price and you accompany it with a cup of skim milk (at only 25 cents per cup.) Be sure to read the Nutrition Facts Panel though, to be sure you’re not choosing  a cereal that resembles candy instead of a wholesome whole grain carbohydrate.

Ÿ   Dark chocolate (thought I’d just throw in a personal favorite) - may reduce  inflammation and play a role in helping your heart. Don’t let the rich flavanoids, however, keep you from paying attention to chocolate’s rich caloric value too, so proceed with caution with this treat, but by all means, add this to your list.

Ÿ  Sparkling water/ tea - dehydration is a huge problem in this country that’s not spoken about nearly  as much as it should be.  Hopefully this issue will be addressed in our 2010 Dietary Guidelines, but in the meantime…bottoms up!

            These items can make beautiful music together with the colorful fruits and veggies, lean meats, low fat dairy items, and whole grain breads that surround them. Why restrict yourself or limit your patients without encouraging exploration of the big picture(whole store) with your guidance. As an ADA Spokesperson, I’ll a big fan of quick tips and sound-bites, but think twice before recommending shopping only in the perimeter. Besides, the more ground you cover…the more exercise you get too!