Clare's Nutrition Corner

Consciousness Shift: Yoga meets Corporate World

2011-11-13T07:40:00.002-06:00

Nutrition sustains my yoga and corporate endeavors. Here is some insight.

This is an uncut version of a recent interview. Feedback welcome!

http://www.blogtalkradio.com/dennistardan/2011/11/11/a-conversation-with-clare-nelson

Food Allergies

2011-05-11T18:49:00.000-05:00

What causes food allergies? What can you do?

Click on this video:
http://www.myfoxdc.com/dpp/health/food-allergies-and-their-symptoms-051111

Recipe #8 – Garlic-Infused Olive Oil

2010-06-07T14:26:00.012-05:00

Add sensational zip to raw or steamed vegetables by simply drizzling with this heavenly concoction. Virgin, or extra-virgin, olive oil is produced sans chemicals. Despite marketing claims that state olive oil is a superior food, I’ll take an avocado over olive oil any day. Why? Primarily because avocados are unprocessed, and secondarily because of their nutty, creamy taste. However, when presented with a beautiful, olive oil gift, what does one do?

Ingredients:

1 c extra-virgin, cold pressed olive oil
1 large clove smashed garlic (with press)
1 pinch sea salt
1 dash red pepper flakes
¼ teaspoon finely chopped chives

Directions:

Add ingredients to a mixing bowl and blend with a fork. Drizzle over vegetables, rice, or any morsel in need of a flash of flavor.

Store remaining olive oil in a well-sealed container in the refrigerator. As the olive oil is infused with the garlic and spice, it simply gets better with time.

Most olive oil is of poor quality, and you have seen me complain that much of what you buy in the store isn’t even 100% olive oil, as well as rancid. However, I just visited a local olive farm, and tasted their olive oil. What does one do with a $20 bottle of olive oil? Well, the last thing you do is ruin it with heat. That is why I came up with this no-cook idea. I’m still not a big fan of olive oil, but if you receive a gift, or find a local provider, this recipe is a sure bet.

Update #8 – Will Your Family Eat Raw Broccoli?

2009-11-06T07:46:00.002-06:00

Broccoli is one of those vegetables people love to steam. When pressed for time, I am reluctant to steam broccoli and then clean up the extra pot and steamer. Plus, steaming turns the water green, and unless I use that water in another dish, I’m discarding some of the most nutritious components.

Eating broccoli raw was never very appealing to me until I started using it as a finely chopped garnish. Buy the freshest, highest quality (organic when available), broccoli. Fresh broccoli is firm, if it is rubbery, pass. Wash the broccoli, then chop very finely. Depending on the length and thickness of the stalks, you may want to peel the tough outer stalk, and then chop.

Add as much as possible, palatable and acceptable to soup, salad, chili, coleslaw, or any inviting dish. If you have picky eaters, this is an easy way to sneak it in, under the radar. Try serving the chopped broccoli in a bowl with a spoon. Tell your family to use it instead of Parmesan cheese, sprinkle it on foods, and allow each person to determine her desired amount.

Google broccoli, and you will see it associated with the defeat of everything from asthma to cancer. It is hard to argue for a more nutritious vegetable.

Recipe #7 – Chickpea Salad

2009-10-25T10:48:00.004-05:00

For those of you saintly enough to cook garbanzo beans, I salute you. Here, I must admit that as much as I try to avoid canned or processed foods, my lust for the chickpea keeps me reaching for metal.

Ingredients:

2 cans garbanzo beans, drained
5 Roma tomatoes diced
2 cups fresh spinach, coarsley chopped
2 lemons juiced
1/3 c tahini (sesame seed butter)
1 clove garlic finely chopped
1 pinch salt

Directions:

Add tahini, lemon juice, salt and garlice to large mixing bowl, combine. Depending on the consistency of the tahini, you may want to add more lemon juice for a creamy dressing. The dressing is quite rich, it is only intended to coat a small portion of the salad, plus the chopped tomatoes add extra liquid. This is another reason why this salad tastes better on the second day.

Add the rest of the ingredients, and stir. Many of the chickpea salads I’ve tried in the past go overboard with onion, here I leave it out completely.

My Italian grandmother called chickpeas ceci beans, pronounced chee-chee. They are famous for their high protein and fiber content. I’m simply sold on their nutty taste, especially when married with sesame. Enjoy!

Update #7 – Food Impact on Chakras

2009-10-24T15:46:00.006-05:00

When I first heard the title of her new book, “Chakra Foods for Optimal Health,” the scientist in me rolled my eyeballs. But, if you use the book to reflect on your eating habits and how best to improve them, then Deanna Minnich PhD has written a book that will give you great insight. For example, if you always eat on the run, and therefore make “bad” or suboptimal choices, what can you do to alter that behavior?

Watch her video:

http://www.foodandspirit.com/chakra-foods-for-optimum-health/

Update #6 – Strawberries, Dirty Dozen or Beauty Queens?

2009-09-05T15:46:00.006-05:00

How important is it to buy organic ALL the time? How sweet is agave? Here are some lessons from strawberries.

With all of the hype about acai berries and agave nectar, look to fresh strawberries for a scrumptious, nutritious snack or sweetener. Strawberries are packed with Vitamin C, potassium, folic acid and fiber.

I was still able to purchase fresh strawberries today, although I must admit they are not organic. As a member of the “Dirty Dozen,” strawberries head the “don’t eat unless organic” list due to pesticide content. However, strawberries are my husband’s favorite fruit, and our organic fruit and vegetable intake varies based on availability. I aim to buy organic, but it does not always pan out.

Recent research has railed against organic produce, but just wait another month, and new research will come out to contradict it, and show that organic produce is equally, if not more nutritious. Besides, I’m just looking for lower pesticide levels when I pay higher prices for organic or locally grown fruits of the earth.

Agave nectar is simply another triumph of marketing over science. Most of it is heated, and is therefore not raw. It, is filtered and cooked from a carbohydrate-hunk of agave plant to produce a shelf-stable, enzyme-poor “nectar.” Agave is sweeter than sugar, and will train your taste buds to crave ultra-sweet, processed foods. Try some fresh strawberries instead – on top of cereal, spinach salad, or simple toute seoule.

Recipe #5 - Decadent Date Delights

2009-08-29T13:05:00.008-05:00

The next time you need a decadent, yet healthy dessert or heartfelt gift, try this simple recipe.

Ingredients:

Medjool dates
Walnuts
Tahini
Raw cacao nibs
Cinnamon

Directions:

Slice the dates lengthwise with a sharp knife and remove the pit. Leave the date open for easy stuffing.

Drizzle or spoon ½-1 tsp of tahini (ground sesame seed butter) onto each date, sprinkle with cinnamon, sprinkle with raw cacao nibs, add whole walnut.

This version of stuffed dates features crunchy and smooth textures. It tastes sinfully rich, and can satisfy the most monstrous sweet tooth.

For a variation, if you are going to serve right away, add a slice of frozen banana before stuffing the walnut to add temperature variation in the mouth feel, and added richness from the banana flavor.

Recipe #4 – Kiwi Jalapeno Salsa

2009-07-11T08:54:00.007-05:00

Kiwis, aka Chinese gooseberries, are universal fruits because their acidity and sweetness lend zesty flavor to a variety of dishes. The nutritional value is off the charts. What stopped me from consuming kiwis in the past? The hassle of peeling. Then, I learned a shortcut. Simply cut a ripe kiwi in half, and scoop out the flesh with a spoon. Nothing could be easier.

Ingredients:

3 kiwis, cut in half, scoop out fruit, chop
1/3 c red or white onion, chopped
2 jalapenos, chopped (leave in seeds and white flesh for more heat)
1/4 c cilantro, chopped
1/4 c parsley, chopped
Juice from ½ lime
1 garlic clove, minced
Sea salt to taste – anywhere from dash to 1/4 tsp

Optional garnish: avocado, chopped

Directions:

Add ingredients to a bowl, stir and refrigerate. Garnish with chopped avocado.

For variations, simply substitute kiwis for tomatoes in almost any salsa recipe. Kiwis are also champions in meat marinades due to their tenderizing actinidin enzyme content.

In a study of the total antioxidant concentration of fruits (not berries), kiwis placed in the top 10 behind pomegranates, pineapples and dates. One medium kiwi provides over 70 mg vitamin C, more than 100% of the recommended daily value, TWICE that of an orange. Kiwis also eclipse bananas for potassium, almost by a factor of two. Kiwis supply vitamin K, and the kiwi seeds contain small amounts of omega-3 and omega-6 fatty acids.

Bottom line: increase the variety of fresh fruits in your diet by adding kiwis.

References:

http://www.nutritiondata.com/facts/fruits-and-fruit-juices/1934/2

http://jn.nutrition.org/cgi/reprint/132/3/461?maxtoshow=&HITS=10&hits=10&RESULTFORMAT=&fulltext=kiwi&searchid=1&FIRSTINDEX=0&sortspec=relevance&resourcetype=HWCIT

Recipe #3 – Blueberry Fiber Porridge

2009-07-03T09:29:00.007-05:00

Is it time to discard the boxes of HFCS-infected All Bran or aspartame-laden Fiber One? What is a good substitute? Try this fiber porridge. Eventually you can exclude the wheat bran, especially if you eschew gluten. If you are trying to get your daily, recommended fiber, 25 grams for women or 38 grams for men, getting it primarily from boxed cereal is suboptimal. Instead, aim for a plentiful, wide variety of vegetables, fruits, nuts and seeds.

Ingredients:

½ c blueberries, fresh or frozen
1 t chia seeds
2 T psyllium seed husk
2 T wheat bran
1 T sesame seeds
2 T sunflower seeds
½ t fennel seeds
¼ - ½ t cinnamon
dash sea salt

Directions:

Add all ingredients to a 2-cup container. Add 3/4 c water, stir, refrigerate for 1 hour. Eat 1-2 T at a time depending on your fiber needs. Keep refrigerated for 2-3 days.

This porridge is excellent for those times your digestion needs a nudge.

I’m no fan of wheat, but I’ve tried oat bran instead of wheat bran, and wheat bran is far superior in terms of creating bulk. This is probably due to the fact >90% of wheat bran fiber is insoluble. Compare this with oat bran; only 50-60% of its fiber is insoluble. You can buy wheat bran in bulk bins at most health food stores.

Travel tip – lose the blueberries, and put all dry ingredients in a baggie. Just add a small amount to water, one serving at a time; or sprinkle on salads or soup.

References:

http://www.ajcn.org/cgi/reprint/68/3/711

http://www.feinberg.northwestern.edu/nutrition/factsheets/fiber.html

Recipe #2 – Mango Banana Delight

2009-07-02T05:12:00.004-05:00

Ingredients:

2 ripe bananas
1 mango
1/2 tsp freshly-squeezed lime juice
1 dash freshly ground nutmeg
Optional garnish: macadamia nuts or almonds

Directions:

Peel bananas, place in container, and freeze overnight.

Cut mango into chunks. Don’t peel it and then cut. Instead, start with a whole mango, slice into thirds parallel to the large, flat pit, cutting close to the pit. Score each half, evert, and scrape off the fruit, leaving the skin.

Slice bananas about ½-inch thick to make it easier on your blender.

Add mango fruit, lime juice and nutmeg to blender (add only the smallest dash of nutmeg), pulse for 30 seconds. Add bananas gradually, according to your blender’s capability. Blend until smooth. Top with macadamia nuts or almonds and eat right away, or freeze. The consistency will be a cross between mousse and ice cream, sans dairy or sugar!

Update #3 – Fox Guards Henhouse, Claims HFCS is Safe

2009-07-01T07:19:00.010-05:00

Human intervention and metabolic pathway studies, published in May and June of this year, demonstrate that high fructose corn syrup (HFCS) is dangerous. Don’t believe Corn Refiners Association ads to the contrary. Bioscientists conclude HFCS is not beneficial because it:

Increases de novo lipogensis – makes you fat
Promotes dyslipidemia – abnormal concentrations of fat in the blood
Decreases insulin sensitivity – invitation to diabetes anyone?
Increases visceral adiposity in overweight/obese adults – your viscera are internal organs, want a fatty liver?

Where do you find HFCS? The obvious culprits are soda, juice and canned fruit. Almost anything with a label is a possible target. Here are some non-obvious examples of foods that may contain HFCS:

Tomato sauce
Yogurt
Bread
Salad dressing
Cereals.

Many food manufacturers have reformulated their products to remove HFCS. For example, HFCS used to be the first ingredient in PowerBars. However, it has been replaced with something you still may not want to ingest, “C2 MAX CARBOHYDRATE BLEND (ORGANIC EVAPORATED CANE JUICE SYRUP, MALTODEXTRIN, FRUCTOSE, DEXTROSE).”

If HFCS is harmless, why do Pepperidge Farm, Kashi, and many other food companies now advertise “no high fructose corn syrup,” complete with a symbol for easy label recognition?

Bottom line: according to USDA estimates, Americans consume 17 teaspoons of HFCS every day. Read ingredients, look for high fructose corn syrup (HFCS), and reduce your intake.

References:

http://www.jci.org/articles/view/37385

http://jn.nutrition.org/cgi/content/abstract/139/6/1236S

http://www.mayoclinic.com/health/high-fructose-corn-syrup/an01588

http://www.nugo.org/nutrialerts/40279

http://www.ncbi.nlm.nih.gov/pubmed/19381015?dopt=Citation

http://www.futurepundit.com/archives/cat_aging_diet_weight_studies.html

http://www.powerbar.com/

http://www.goodguide.com/issues/2009/2/23/high_fructose_corn_syrup

Recipe #1 – Kale Pesto

2009-06-29T20:28:00.008-05:00

Ingredients:

1 bunch kale
1 bunch parsley (or basil)
3 tomatoes
1 pinch salt
Optional: walnuts or pine nuts, garlic

This recipe comprises three dishes:

Kale and parsley pesto
Kale soup
Kale and veggie mélange scrambled eggs.

For many, kale is overpowering, so I’m dividing one bunch of kale into three recipes. In the future, you can use more kale according to your taste or menu. After you cook one bunch of kale, you will use a third for soup, a third for pesto, and the final third the next day for scrambled eggs with mixed vegetables.

Buy one bunch of fresh kale. Look for organic Lacinato kale, or dinosaur kale. Rinse thoroughly. Kitchen sinks are not the cleanest places on earth, so I wash veggies in a large metal bowl. If no dirt sinks to the bottom of the bowl, one rinse is sufficient. Keep rinsing, and renewing the water bath until there is no silt at the bottom of the bowl. Spread the leaves on a kitchen towel and pat dry.

Cut out the tough center veins. Then chop the leaves, four at a time, into 1-inch squares. Place in a large soup pot in 1 inch of salted boiling water. Stir for 1 minute, remove from heat, cover and let sit for 5-7 minutes. Do not throw out the cooking water – it is now a nutritious broth. Remove 2/3 of the kale, leaving the cooking broth. Add soup (lentil is a good choice) to the broth and kale remaining in the pot. Add more vegetables to the soup to counter the added liquid. For example, add one cup of chopped carrots, celery and zucchini.

Wash one bunch of parsley or basil, chop roughly. Wash and chop the tomatoes.

Add a third of the cooked kale, chopped parsley, chopped tomatoes, and optionally ½ clove of garlic and 3 tablespoons walnuts or pine nuts to a small Cuisinart or blender. Add salt to taste. I sweat profusely in yoga every day, so I am heavy on the salt. You may be satisfied with just a pinch.

Pulse for two minutes until well blended.

Serving suggestion: Smother poached wild salmon with this mighty pesto, use as a salad dressing, or dollop on sliced zucchini coins for hors d’oeuvres.

Put the last third of cooked kale in the fridge. Use for scrambled eggs the next morning. When 8 scrambled eggs are almost cooked, add chopped vegetables: celery, parsley, onion, peppers, or whatever you have on hand, including the cooked kale. This is an easy way to add vegetables to breakfast.

Myth #9 – Fat Makes You Fat

2009-06-28T09:19:00.014-05:00

She watched me devour the spiral array of sublime green avocado slices on my salad. I was in lipid heaven, she was in disbelief. She’d rather eat an organic, all-natural, low-fat cookie than a few almonds.

Fat does not make you fat; but refined sugar and grain-based carbohydrates in the form of candy, sugar-laden drinks, cookies, cake, bread and muffins will add pounds faster than you can say American obesity epidemic.

Avocado fruit is one of my favorite sources of essential fatty acids plus potassium, phosphorous, magnesium, Vitamin K and fiber. Additional lipid stars include:

Walnuts, almonds, Brazil nuts, hazelnuts, pecans
Coconut – raw or flakes
Seeds – pumpkin seeds, sunflower seeds, sesame seeds, pine nuts, chia seeds, raw cacao beans (actually fruit seeds, even tastier than cacao nibs).

Botanists categorize fruits, nuts and seeds differently than chefs. Nuts are simply a subset of seeds. Don’t get hung up on categories, simply find ways to incorporate a wide variety of nuts and seeds in your diet.

Did you know kiwi seeds are chock full of omega-3s? I used to “do” the flaxseed thing with a dedicated grinder; but I stopped years ago. Flaxseed oil and pills are highly overrated and have become a “nutrition supplement” marketing fad, regulated by lax DSHEA rules, not the FDA. More about flaxseeds (aka linseeds) in a later post. Flaxseeds can be harsh even on iron-cast guts. Moreover, the best thing you can do is eat a variety of foods. My flax habit distracted me from adding more variety. If you are eating the same thing every day, diversify. Last year I kept a food journal. I thought I was eating a healthy diet until I saw the small variety of foods.

You also get plenty of lipids from various vegetables such as carrots, and of course wild salmon, and other meat/flesh sources.

I try to avoid these fat sources:

Butter
Crisco
Olive oil or any oil in a bottle (it is probably rancid)
Anything fried.

Occasionally I’ll cook with coconut oil, but only under duress. I prefer my lipids in a fresh, raw, unprocessed, unadulterated state.

Bottom line: avocado, nuts and seeds are terrific lipid sources. When eaten in moderation, they will not make you fat. They will supply you with essential fatty acids, fiber, minerals and other nutrients.

References:

http://www.nutritiondata.com

http://www.cdc.gov/obesity/causes/index.html

Update #2 – The Five Foods You Should Eat

2009-06-26T21:09:00.005-05:00

Look for the fittest people on earth. What do they have in common? Their diet and exercise science is CrossFit. According to CrossFit, five things belong on your plate:

Meat
Vegetables
Fruits
Nuts
Seeds.

Meat includes high-quality protein sources such as wild salmon, grass-fed bison, turkey, etc.

This diet, and way of living, is called Paleo/Zone. Just think of a caveman on The Zone diet. “Paleo” means no processed foods. “Zone” requires protein, carbohydrate and fat with every meal and snack. I do not agree with the Zone recommendation to overdose on omega-3 supplements – when in doubt eat real food, not pills.

The CrossFit diet excludes the following processed foods regardless of how organic, natural or magical the label claims:

Dairy
Sugar
Alcohol
Bread
Pasta
Protein powder
Tofu
Soy milk.

You have a choice to ingest nutrients from what Michael Pollan calls “edible food-like substances” from a manufacturing conveyer belt; or whole, unadulterated food raised or grown on a farm. As a rule of thumb, less processing is better.

Update #1 – Raw or cooked carrots?

2009-06-20T08:49:00.005-05:00

This is the real question given the recent study that states un-chopped, boiled carrots have 25% more anti-cancer falcarinol than chopped.

Please note:

The study was done on rats, not humans.
If you make a soup, the broth may end up with a variety of nutrients from chopped vegetables. The rats were fed cooked carrots – not soup. Moreover, who boils carrots? Steaming and microwaving are more popular among nutrition cognescenti who’d rather consume raw carrots or carrot juice anyway.
This is not rocket science. If a carrot is whole, it has less surface area, and fewer nutrients leach out into the water. When a carrot is cooked, cell walls break down, water escapes along with water-based nutrients, and remaining nutrient density increases -- in this case falcarinol density increases.

Prediction: you will soon see falcarinol pills for sale in your local market. Please do not waste your money. As Padayatty notes, “A nutrient selected for study, because itis in certain foods, may be found in higher concentrations inpeople as their consumption of those foods increases and maycorrelate with the presence or absence of disease. However,the selected nutrient may not be the protective agent. Correlationis not causation, and the amounts of "protective nutrients"consumed or measured may simply be markers of some other causativeor protective factors.”

In other words, eat whole carrots, not pills containing some subset of carrot nutrients. You want everything in the carrot, and the synergistic effect of all of the carrot ingredients including vitamins A, K, C, B6, folate, pantothenic acid, iron, potassium, copper, manganese and of course fiber.

You have all heard about the benefits of tomato sauce versus raw tomatoes. Raw is not always better, depending on the nutrient profile you are seeking.

Bottom line: this is an excellent reminder of the health benefits of carrots. Eat a wide variety of raw or lightly cooked fruits and vegetables, this is correlated with reduced heart and other disease. In my book, raw is better, and freshly picked is supreme.

References:

http://news.bbc.co.uk/2/hi/health/8101403.stm

http://www.ajcn.org/cgi/content/full/87/1/5?maxtoshow=&HITS=10&hits=10&RESULTFORMAT=&fulltext=carrots&searchid=1&FIRSTINDEX=40&sortspec=date&resourcetype=HWCIT

http://www.nutritiondata.com/facts/vegetables-and-vegetable-products/3026/2

Myth #8 – Superfruit, Acai melts pounds

2009-06-02T18:28:00.000-05:00

What burns the most fat: Acai juice, Acai pills, Acai powder, or Acai shampoo? Where are the clinical studies on human beings that prove Acai helps you lose weight? Fresh Acai berries may have high levels of antioxidants and other beneficial compounds, but by the time they are processed and travel from Brazil to the US, they have lost much of that value, even if they were freeze-dried.

Try fresh or frozen wild blueberries instead, you will save enough to join a CrossFit gym. According to Yale’s Dr. Katz, "You get more bang for the buck by just eating more fruits and vegetables."

Here is a list of healthy alternatives:

Blueberries
Pomegranates
Mangos
Pineapples
Strawberries
Cherries
Cranberries.

Blueberries, and other fruits with dark red, blue or purple pigments, derive their rich color from anthocyanins, a nutritious flavonoid. Studies have shown that anthocyanins help reduce age-associated oxidative stress and possess anti-inflammatory properties.

If you can’t eat fresh fruits and vegetables, frozen is typically far better than juice, powder or other processed forms.

Many Acai products for sale on the Web are scams. After you sign up for a free sample, and give your credit card number to cover shipping, you may find it extremely difficult to cancel the subsequent subscription charged to your card. It is a Madoff move to buy any Acai product over the Internet with a credit card.

References:

http://www.cspinet.org/new/200903231.html

Joseph JA, Shukitt-Hale B, Casadesus G. Reversing the deleterious effects of aging on neuronal communication and behavior: beneficial properties of fruit polyphenolic compounds, American Journal of Clinical Nutrition. 2005;81(1):313S-316S.

http://www.wellnessletter.com/html/wl/wlFeatured.html

Myth #7 -- Milk is the best calcium source

2009-05-22T03:50:00.000-05:00

Milk does contain calcium; but it is not the best source, especially if you are lactose-intolerant like me, or simply follow a paleo/Zone diet a la CrossFit. If you are concerned about bone health, there are many interdependent factors beyond calcium. The Mayo clinic advises:

- Get adequate calcium and vitamin D

- Do weight-bearing exercise and strength training

- Limit alcohol consumption

- Don't smoke.

Why vitamin D? It is required for calcium absorption. Bones are predominantly calcium and phosphorus; but Ilich notes "other dietary components, such as protein, magnesium, zinc, copper, iron, fluoride, vitamins D, A, C, and K are required for normal bone metabolism."

Bone formation and repair require a complex array of minerals and nutrients, that's why bones thrive on a healthy diet with a wide variety of foods. Here are some foods rich in calcium and other bone-health nutrients:

- Bok choy

- Kale

- Salmon (canned with bones)

- Sardines (with bones)

- Sesame seeds.

The USDA nutrient database has an extensive list of foods and their calcium content. However, the top entry is Total cereal. Just because the cereal box indicates it has a daily supply of calcium, does not mean your body will absorb or utilize it. In fact, any food or pill that has a label is to be eyed with skepticism. Otherwise, with all of the cereal-eating, vitamin-popping people in the US, we'd have no nutrition-related illnesses, right?

References:

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

http://www.mayoclinic.org/news2008-mchi/4907.html

http://www.jacn.org/cgi/content/abstract/19/6/715

Myth #6 – Beef, it’s what’s for dinner

2009-05-18T16:52:00.001-05:00

Bruce Lee made protein shakes with raw beef, milk and seven eggs. Who can argue with anything he did? On the other hand, Olympic gold medalist, Carl Lewis, attributed some of his best performances to going vegan in 1990. Heated debate and research support both sides of the animal versus plant protein debate.

Some research indicates diets high in animal protein have been associated with higher levels of cancer and heart disease. According to the American Institute of Cancer Research, “To reduce your cancer risk, eat no more than 18 ounces (cooked weight) per week of red meats, like beef, pork and lamb and avoid processed meat such as ham, bacon, salami, hot dogs and sausages.” Eat more fruits and vegetables to counter the cancer risk.

How do you optimize for performance versus health?

According to the American College of Sports Medicine (ACSM), “Protein requirements are slightly increased in highly active people. Protein recommendations for endurance athletes are 1.2 to 1.4 g/kg body weight per day, whereas those for resistance and strength-trained athletes may be as high as 1.6 to 1.7 g/kg body weight per day. These recommended protein intakes can generally be met through diet alone, without the use of protein or amino acid supplements, if energy intake is adequate to maintain body weight.” Let me repeat, you can get all the protein you need from real food, not expensive pills, powders or supplements.

Decades ago, I was an all natural state champion bodybuilder. And yes, my idea of a proper steak was one that dripped off both sides of the plate. Now, as a yogini, I realize my protein needs are smaller. Wild salmon is my favorite animal protein, especially when paired with elephant kale.

The ACSM warns “dieting athletes should not skimp on protein and need to maintain adequate calcium intakes.” This is why I adore sardines with bones.

Bitman’s 2008 New York Times article provides sensible, gradual guidelines for cutting back on animal protein. His best tips are to simply cook and plan ahead. Since I’ve cut back on animal protein, I shop for high-quality fare and serve it with an avalanche of vegetables. In fact, I’m going to start another batch of organic, grass-fed bison stew right now.

References:

American Institute of Cancer Research, http://www.aicr.org/site/PageServer?pagename=dc_recs_05_avoid_processed_meats

http://www.nytimes.com/2008/06/11/dining/11mini.html?_r=2&pagewanted=all

Myth #5 – Flour power

2009-05-17T09:07:00.000-05:00

According to Drenowski, the American diet is increasingly “energy-rich but nutrient-poor.” Did your mother ever tell you not to snack because it would spoil your dinner? There are no bad foods if you eat them in moderation, but if you are filling up on empty calories, your body may not receive optimal vitamins, minerals, fiber and other nutrients.

Excess quantities of any food will make you fat. But it’s the processed, grain-based, inexpensive, often sugar-laden convenience foods that heavily contribute to America’s overweight/obesity epidemic (based on 1985-2000 calorie intake increase). Some big offenders include the insidious six:

Bread
Muffins
Pasta
Cookies
Cake
Crackers.

Yes, I forgot doughnuts. These high-markup foods often masquerade as healthy eats because they’ve been sprinkled with fairy dust, er uh, oat bran; or they are organic, whole-grain, or sweetened with agave nectar. A cookie is a cookie is a cookie.

Suggestion: try cutting back on the insidious six, and focus more on fresh fruits and vegetables. Pass the bread basket, eat an apple or orange plus some nuts instead of a muffin, use spaghetti squash instead of pasta, eat dates or grapes with almonds instead of cookies or cake, and munch on carrot or celery sticks instead of crackers. Keep a supply of almonds, walnuts or your favorite nuts on hand, and add small quantities to your snacks or meals.

References:

Drewnowski, Adam. Concept of a nutritious food: toward a nutrient density score, American Journal of Clinical Nutrition; 2005;82:721-32.

Myth #4 – Wine does a body good

2009-05-15T10:04:00.000-05:00

If wine is so good for you, why do medical and nutrition professionals warn, “If you don’t drink, don’t start?” Wine is associated with:

Higher risk of breast cancer
Impaired fat metabolism
Riskier pregnancy
Liver disease
Something you’d never feed a two-year-old
Impaired judgment while driving
Extra calories at mealtime
Temporary inebriation, sometimes followed by a hangover.

When you discount research and marketing funded by the wine industry, wine is no winner. Some studies associate wine with lower rates of heart disease or prostate cancer. However, alcohol is associated with a higher risk of breast cancer. Latest studies indicate red and white wines are equal offenders. Research indicates “women who consumed 14 or more drinks per week, regardless of the type (wine, liquor or beer), faced a 24 percent increase in breast cancer compared with non-drinkers.”

Resveratrol is found in the skin of red grapes, and also peanuts. The resveratrol craze has manipulated people into thinking wine is a healthy tonic. Perhaps if you are a lab mouse ingesting megadoses of resveratrol, on the order of 100 to 1,000 bottles of wine per day, you may benefit in the short term.

If resveratrol beckons you like the sirens, eat plenty of antioxidant-rich foods like fresh fruits and vegetables. Or you may opt for grape juice. I am not a big fan of juice – too much sugar, and not something a caveman would have on hand. I’d rather eat grapes or apples as whole fruit to enjoy the full benefit, including fiber. In addition many fruit juices are pasteurized, thereby destroying some of the nutritional value.

Resveratrol pills are simply a sham. Here is yet another example of extracting one component, claiming it healthy, and then synthesizing it for sale to gullible consumers. Save your money, eschew the expensive pills in a bottle, and buy some fresh produce instead.

References:

http://www.mayoclinic.com/health/red-wine/HB00089

http://www.fhcrc.org/about/ne/news/2009/03/09/wine.html

Myth #3 – Apples are smart snacks

2009-05-15T07:48:00.001-05:00

Apples are predominantly comprised of carbohydrates. If you follow the Zone diet, make sure every meal and snack contains protein, carbohydrate and fat. This is easy to balance for meals, but requires advanced planning for snacks.

Instead of just an apple, add some almonds or walnuts. You’ll feel satisfied longer due to stabler blood sugar levels and longer digestion time.

Myth #2 – The Food Pyramid works

2009-05-14T18:44:00.000-05:00

How broken is the USDA Food Pyramid, aka MyPyramid? If you want to join the 66% of overweight or 33% of obese Americans, have at it. When was the last time you asked a super-fit person what they eat, and heard they follow MyPyramid?

If the conservative Harvard School of Public Health rails, “Use a food pyramid that’s actually based on the latest and best science,” you can read between the lines. The USDA MyPyramid is bereft of science. HSPH continues, the USDA MyPyramid is “influenced by people with business interests.”

What is an alternative? Even though I follow a paleo/Zone diet, I do not subscribe to the Zone pyramid because it is a marketing vehicle for megadoses of omega-3 and other supplements. I’d rather get my nutrients from real food, not supplements.

Bottom line, you don’t need a pyramid, just a simple, five-element list: meat, vegetables, fruits, nuts and seeds. Plan your meals around a small amount of protein, copious amounts of vegetables, and moderate quantities of fruit, nuts and seeds.

Myth #1 - Olive oil is a health food

2009-05-13T18:48:00.000-05:00

Olive oil was catapulted into health-food stardom by the Mediterranean diet. Just because I stand next to an advanced yogi does not mean my practice will improve.

Most of the olive oil you buy may not be 100% olive oil; traveled across the Atlantic in a huge, warm vat; and is probably rancid.

Since the lipids you consume become part of your cell wall, never has the truism, "You are what you eat" been more significant.

Back to the paleo/Zone diet, cavemen did not have olive oil. It is something you buy in a bottle. Get your lipids from flesh, nuts, seeds and one of my favorite fruits: avocado.

You are already wondering how to cook sans oil. Start with cooking less, and if you must, use water to poach instead of olive oil to fry.

The Paleo/Zone strategy

2009-05-13T18:42:00.000-05:00

CrossFit inspired me to finetune my diet which was already 90% paleo/Zone. This means I eat like a caveman on The Zone diet. Every meal and snack contains protein, carbohydrate and fat.

I eat five things:

Flesh (meat, fish, poultry)
Vegetables
Fruits
Nuts
Seeds.

This means no dairy, grains or processed foods.

Introduction

2008-09-28T19:38:00.000-05:00

Are you confused by the onslaught of nutrition news? I will cover recent topics in nutrition, selected recipes, plus links for further research.