The (maybe great) Milk Debate January 31, 2012

Cow’s, Soy, Almond, Raw, Coconut, Rice, Organic…. I think that’s all the types of milk. Wow! That’s a lot of choices? How the heck do you decide? (Thanks Kathy for submitting this question.)

As with almost any topic related to “which one do I eat” there are a lot of reasons why someone would choose one type of milk over another. I’ll break it out here and let you decide.

1. Calories: Some people want the lowest amount of calories per serving from their milk. When it comes to cow’s milk, the less fat it contains, the less calories. That’s one reason to choose fat free or 1% milk. I cup of skim milk is about 90 calories. Almond milk boasts (literally) that they are half the calories of milk at about 60 calories per cup. Light vanilla soy milk has about 70 calories per cup.   Coconut milk is 80 calories per cup. Rice milk is 120 calories per cup.

Conclusion: Pick the type that you enjoy that fits your calorie budget.

2. Protein:  Despite what the dairy council might say, cow’s milk is not a required food for the human diet. It’s an optional one, with many wonderful properties, I might add. But for those who cannot or will not drink cow’s milk, the other types offer goodness as well. One of the purposes of drinking milk (I think) is for protein, and the different types vary greatly. Here’s the comparison in grams per cup. Cow’s: 8g, Soy: 6g, Almond: 1g; Coconut: 1g, Rice: 1g.

Conclusion: If you are drinking milk for the protein, cow’s is your best option with soy getting the silver medal.

3. Vitamins/Minerals: It’s important to note that many of the vitamins and minerals that specific milks brag about are fortified. This means they are added to the food to the enhance the nutritional quality. They may or may not be naturally found in that food. Calcium, vitamin D, and vitamin A are all fortified into milks and as far as I know, they can add whatever amount they want. Soooo the different brands of the different milks will have differing amounts of calcium, A and D, and maybe some other things as well. Therefore, you need to read the label.

Conclusion: If you don’t eat a lot of calcium rich foods or get a lot of sunlight, choose a milk with higher amounts of calcium and vitamin D.

4. Fiber: Now fiber is only found in plant based foods. So the addition of coconut, rice, soy and almond milk may give us the option of having some fiber in our milk. Here’s the breakdown per cup serving. Cows: 0g, Soy: 1g, Almond: 1g, Coconut: 0g, Rice: 0g.

Now you have the decision to make. I don’t think one is necessarily better then the others. It’s about what you need or want in your diet.

Give me some feedback and let me know if I answered all your questions.

Have a healthy day!

Tumeric January 11, 2012

 

Tumeric, is an amazing spice. Anything in nature with such a vibrant (yellow) hue has to have tremendous benefits. It has potent anti-inflammatory properties that has been used medicinally for centuries to help with all kinds of ailments (arthritis, cancer, CF, IBD, cholesterol lowering, and prevention of Alzheimer’s).

Unfortunately, tumeric is not an everyday, American cuisine spice. It is found mostly in Asian dishes. Although Asian food is usually healthy and a great way to enjoy tumeric, it’s not really enough to get the daily benefits of the spice.

A few months ago, a friend brought these strange bars to our Bible study group and told us we all had to try them. A local eye doctor had developed this recipe as a way to enjoy this spice daily and in the amounts needed to get the full benefits. They weren’t bad and I was excited to learn a way to eat these spices.

Give this recipe a try as an additional nutrient source to your diet.

 

Dr. Schneider’s Amazing Curcumin and Cinnamon Bars

1/2 cup ground turmeric (curcumin)

1/2  cup ground cinnamon

1/4 cup dark cocoa powder (unsweetened)

2 tbl spoons fine ground black pepper

1 1/2 cup organic almond butter

1/2 cup peanut butter

1/2 tsp salt

1 tsp vanilla

1/2 cup honey

Mix all dry ingredients together in a large mixing bowl. Add peanut butter, honey and almond butter.

I use a powerful electric mixer in a large bowl. (or powerful arm) Press mixture into a glass 9 X 9 inch cake pan (with cover). Refrigerate. Cut into <1 inch cubes,  (about 50)

Eat 2 cubes daily

Science Friday – Uh oh Multivitamins! November 18, 2011

Due to this article and other research coming to the forefront, my opinion on general multivitamins is changing. I still believe that you should know why you are taking supplements. Don’t just take something to take it. Look for supplements that have research conducted on them that show they are bioavailable and actually do something for your health. Whole food nutrition is always going to be your best and safest choice.

Read on and post your thoughts.

New study sees little need for vitamins, cites risks

(AFP) – Oct 10, 2011

WASHINGTON — There is no need for most people to take vitamin supplements and some may even be linked to a higher risk of dying in older women, according to a study published Monday in the United States.

Iron stood out among supplements as a particular concern, while calcium appeared to be linked to lower death risk, said the study in the Archives of Internal Medicine, a journal of the American Medical Association.

With about half of Americans taking vitamin pills of some kind, the study aimed to examine whether the $20 billion supplement industry was having any effect on extending lifespan in an already well-nourished population.

The researchers confirmed their theory — that supplements were not helping people ward off death. But the reasons for the link to higher risk of overall mortality, or the risk of dying for any reason, were less clear.

“Based on existing evidence, we see little justification for the general and widespread use of dietary supplements,” wrote the study authors from the University of Eastern Finland and the University of Minnesota.

“We found that several commonly used dietary vitamin and mineral supplements, including multivitamins, vitamins B6, and folic acid, as well as minerals iron, magnesium, zinc, and copper, were associated with a higher risk of total mortality.”

The US and Finnish researchers examined data from the Iowa Women’s Health Study, including surveys filled out by 38,772 women with an average age of 62.

Women self-reported their supplement use in 1986, 1997 and 2004, and data showed their use rose from 66 percent of survey-takers at the start to 85 percent by 2004.

Those who took supplements showed a range of healthy lifestyle factors, and were more likely than non-supplement users to be non-smokers, eat low-fat diets and exercise.

But in many cases they showed a higher risk of dying than their supplement-free counterparts.

“Of particular concern, supplemental iron was strongly and dose dependently associated with increased total mortality risk,” said the study.

On the other hand, “supplemental calcium was consistently inversely related to total mortality rate,” meaning that calcium-takers showed a lower death risk, though the same dosage relationship was not visible.

The authors said they could not rule out the possibility that the reason for the higher death rate in iron users could have been due to underlying conditions for which they were taking supplements, and more research is needed.

In the meantime, doctors urged patients to consider the risks of taking supplements unless they are needed to stave off deficiencies.

“We think the paradigm ‘the more the better’ is wrong,” wrote doctors Goran Bjelakovic of the University of Nis in Serbia and Christian Gluud of Copenhagen University Hospital in Denmark in an accompanying commentary.

These findings “add to the growing evidence demonstrating that certain antioxidant supplements, such as vitamin E, vitamin A, and beta-carotene, can be harmful,” they said.

“We cannot recommend the use of vitamin and mineral supplements as a preventive measure, at least not in a well-nourished population.”

Bjelakovic and Gluud said the only supplement that may be beneficial to older women, and possibly older men, is vitamin D3, if they do not already get enough through their diet or from sun exposure.

“The issue of whether to use calcium supplements may require further study,” they added.

Copyright © 2011 AFP

Eat Your Lutein November 16, 2011

I just listened to a fascinating webinar on lutein and eye health, particularly for infants. “What is lutein?”, you ask. Let me tell you.

Lutein is a carotenoid, which is a natural found pigment in plants. Lutein is also considered to be a “phytonutrient” and antioxidant and has tremendous health benefits for us. To sum it up, it helps maintain good vision throughout life and protects our nervous system. These are two very, very important functions.

The webinar I listened to described how important lutein is for an infant’s eye development and maturation. Lutein is naturally found in breast milk but the concentration can be increased through the mother’s diet. (This would be a good thing.) As you age, lutein levels can decline in your eyes and brain. (This is a bad thing.) So eating lutein-rich sources, which is the only way to acquire it, is imperative for good health.

The places you find lutein are, as you probably guessed, found in healthy, whole foods – green leafy vegetables (spinach, kale, etc), broccoli, brussel sprouts, eggs, brightly colored fruits and even corn. According to the Lutein Information Bureau, the average American only eats about 1-2 mg a day. The recommended daily allowance is 4-8 mg a day.

With this information, I personally am more motivated to reach into my produce drawer  than the shelf of my pantry for my afternoon snack. So slice, cut, or serve up some lutein today and improve your health for the long run.

Pumpkin Follow Up October 15, 2011

My roasting of the pumpkin was a success! It was as easy as it seemed. The only 2 suggestions I would add is if you want more browning of the flesh (to give the roasted flavor), go for a higher temp like 400 or 425 degrees and remove the foil for the last 30 minutes. And you should definitely use a serrated carving or bread knife to cut it open. A smooth blade is a little dangerous.  Here are some pics:

Pie Pumpkin - about 10 inches in diameter

Cut open and seeds removed, ready to bake.

I was surprised, however, that the pumpkin resembled more of a spaghetti squash in color and texture than a pumpkin. The flesh was more yellow than orange and once cooked, it raked out in strings. It pureed up beautifully although the flavor was, once again, closer to spaghetti squash than pumpkin. I’m not sure what that was about. It worked great for the soup that we made but I don’t think it would have cut it for pumpkin pie.

So the destiny of my pumpkin was a delicious, nutrient-packed soup. (I kept saying to my friends that I think this soup could help cure cancer.) It had great flavor and is high in fiber, beta carotene, and vitamin C. Truly, it’s a great recipe to clear out your veggie drawer or basket. Enjoy!!

Pumpkin Ginger Soup

1 large, yellow onion, diced

3 carrots, peeled and diced

1 large sweet potato, peeled and diced

3+ garlic cloves, minced (to your flavor preference)

2-3 cups of pumpkin puree (to your flavor preference)

6-8 cups of stock (vegetable, turkey and/or chicken)

2″ piece of fresh ginger, peeled and diced (To your flavor preference – we used 2″ and found it to have the perfect ginger flavor. If you love ginger though, add more)

10 sprigs fresh thyme

salt and pepper

Olive oil

1. In a large dutch oven, heat oil over medium heat. Saute onions, carrots, sweet potatoes,  and garlic till soft and slightly browned (about 10 minutes).
2. Add pumpkin puree and stir to combine. Let cook about 2 minutes.
3. Add stock to get desired consistency (thicker or thinner). Reduce heat and simmer for at least 30 minutes, covered.
4. Add the leaves of the thyme and ginger. Season with salt and pepper. Continue cooking about 10 minutes.
5. Remove pot from heat. Puree using a stick blender (highly recommended) or in small batchesin a food processor or blender. Enjoy!

Cancer Fighting Foods November 14, 2010

This week I am working on a presentation on cancer fighting foods. It seems, though, that there are cancer fighting properties to almost all whole foods that grow from the ground. I find this rather encouraging as it supports a varied and interesting diet. I have been pressed before to name the one food that everyone MUST eat. The person just had to know the secret food! The great news is that there are so many foods that can literally save your life. (I do like to use my own adage, however, “Broccoli will save your life.”)

The beautiful thing about whole foods is that each one possess a wealth of nutrients that are designed to work in concert with one another. So although taking a vitamin C pill is convenient, when you get your vitamin C in broccoli, you are also fighting caner, preventing asthma and strengthening your immune system. It’s pretty awesome.

Before listing off my cancer fighting foods that I am highlighting, I want to leave you with one more thought. It’s easy to get caught up in eating a food only for a particular health benefit. But don’t forget to actually enjoy the food as well. The subtle flavors of whole foods are often easy to overlook but tremendous when you have the ability to mindfully eat them. So this week, enjoy more whole foods because they are awesome for you and because they taste great!

Cancer fighting produce (really it’s all of them but here’s what I will be talking about in 45 minutes):

strawberries, spinach, blueberries, apples, carrots, tomatoes, grapes, garlic, broccoli

Great Question February 10, 2010

See the comment on the post from February 8th. It’s a great question on supplements and I posted a response.

Supplements Continue to be Under Scrutiny May 18, 2009

Check out this interesting article that summaries some of the issues in the supplement industry. The Hydroxycut incidence has created quite a stir.

http://www.nutraingredients-usa.com/Industry/Supplements-and-DSHEA-under-mass-attack/?c=r/qtYdnCKMgDAdFAG

Just FYI I post these things about supplements not to completely bash every product. On the contrary I think many are useful and important. I take a few myself. However, there marketing and formulating strategies are deceptive and sometimes dangerous. My thinking is you should know why you are taking a supplement and as much about that product’s formulation as possible. Just be smart!

Uh Oh Hydroxycut! May 4, 2009

As of May 1st 2009, the FDA has issued a consumer warning urging consumers to discontinue their use of Hydroxycut products. “Liver injury” has been reported in several cases with some leading to serious illness and one case of death.  Hydroxycut has issued a recall of their products.

Hmmmm. I know people hate when you say it, but I have to! “I told you so!” There is no telling what is exactly in Hydroxycut or any other fat burner/diet supplement! These products WILL NOT be taken off the market until something like this happens – they have enough reported cases to cause serious concern.

So please just consider for a moment that weight loss supplements are not a safe venture for anyone! Weight loss is about blood, sweat, and tears. It takes hard work and committment, not a pill.

Wise up people and check out the story for yourself.

http://www.fda.gov/bbs/topics/NEWS/2009/NEW02006.html

Prenatal Vitamins February 2, 2009

Here’s the question for discussion: Do you really need prenatal vitamins if you consume a fairly healthy diet?

I think this is going to be a post that I continue to add to over time. I have wondered this question myself. After all, as dietitians we preach food first and supplement only when needed. I’ve asked experienced women, medical professionals, and other RD’s this question and they’ve all had different answers. This is because traditional prenatal care has always included prenatal vitamins, whether you needed them or not. Doing something other than this norm is “risky.”

The major difference between a women’s multi-vitamin and a prenatal vitamin is more iron, calcium and folic acid. The iron is to ensure adequate oxygen is being transported to your baby. Calcium is to protect the mother’s bone from becoming brittle.  Folic acid is to prevent neural tube defects in the first trimester of development.

As I researched this topic, I found that everybody has a slightly different opinion about how much you need of the 3 key nutrients listed above during pregnancy or the rest of life. Between the Harvard School of Public Health, WebMD and the Florida Dietetic Association manual there’s not a consistent answer. So I am going to write about my opinion based on the research available. I believe that every mother-to-be should listen to all professionals and make an informed decision for them self. It is also imperative to inform and discuss your thoughts/decision with your MD.

 So my opinion (or to be more specific- what I will do when I am pregnant) is to first ensure you are eating a healthy diet. I think a lot of woman assume they don’t need to worry about their food choices because they are on a prenatal vitamin. This is just not true. Food is the best way to receive your nutrients and will assure that your body will actually use them and not just urinate them out.  Therefore to get the nutrients listed above a woman should consume green leafy vegetables, a variety of produce, and/or fortified cereals to get folic acid. Three to four servings of calcium rich foods a day are imperative (dairy, soy or fortified products like OJ) to protect bones. A serving of lean protein a day will help provide the necessary iron.  And finally, since most people do not have the “prefect diet” (whatever that is) to be completely nourished at all times, I would recommend/take a supplement. The supplement you take is up to you and your doctor and should be based on your personal needs. It is better to be safe than sorry. I assure you, though, that if you are still eating a healthy diet with lots of produce and variety, you are doing the absolute best thing for you and your baby. I think it’s safe to say that you would not be over-consuming nutrients if you take an additional supplement. Just avoid “mega” vitamins (see earlier post on vitamins).

http://www.webmd.com/baby/guide/prenatal-vitamins

http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/multivitamin/index.html