Sorry about that! That was almost a “Shalloween” recommendation by its mere absence! Here’s the link for a most scary video. Be prepared!!!
Sorry about that! That was almost a “Shalloween” recommendation by its mere absence! Here’s the link for a most scary video. Be prepared!!!
Tags: diabetes, French fries, Harvard, Miley, potatoes, schools, Spuds, twerk
Are potatoes responsible for obesity or Miley twerking on the MTV music awards? Are spuds a nutritional dud? Check out what the experts have to say!
Tags: Carnivore, Flexitarian, omnivore, Vegan, vegetarian
By David Grotto, RDN, LDN
Have you contemplated going on a vegetarian diet for health reasons? According to the Academy of Nutrition and Dietetics, all versions of vegetarianism can be healthy if well planned. But what version is right for you, if any? Before you test the waters out, lets review what a vegetarian diet is and isn’t and what may be the potential health benefits and pitfalls of following one might be.
What is a vegetarian diet? Simply put, a vegetarian diet, in its truest sense, is plant-based and does not include any meat, fish or poultry products. There are various levels of vegetarianism which fall into three classifications:
• Vegan (no animal products what-so-ever, including eggs and dairy)
• Lacto-ovo vegetarian (consumes eggs and dairy products)
• Lacto vegetarian (consumes dairy products).
There are those who eat a plant-based diet that includes fish, chicken or both or those who occasionally eat meat. People who follow this dietary approach often refer to themselves as “semi-vegetarian” or “flexitarian”. Purists might argue that these aren’t “true” vegetarians but more importantly, do you need to fall into the three aforementioned categories only to derive health benefits?
Why should you follow a vegetarian diet? Common reasons for choosing a vegetarian lifestyle include religious, cultural or concerns about animal welfare, the environment or health. An evidence-based review of the literature suggests that there may be health advantages to adopting a well-planned vegetarian diet when compared to non-vegetarians including:
• healthier body weight
• lower overall cancer rates
• lower risk of death from heart disease
• lower low-density lipoprotein (LDL) cholesterol levels
• lower blood pressure and lower rates of hypertension
• lower rates of type 2 diabetes and kidney disease
These observations were made mainly from association studies that provided little insight as to the overall quality of both diets. Meaning? “Vegetarian” does not automatically mean that healthy choices were made. The same holds true with non-vegetarian diets.
Weight management: Studies have shown that healthy vegetarian diets are often lower in calories and associated with reduced body weight because what is mainly eaten are low calorie dense foods. Maintaining a healthy weight reduces the risk for multiple chronic diseases. However, even healthy plant based fats such as nuts, seeds, coconut, oils and avocados can contribute to weight gain if not consumed in moderation.
Heart health & Diabetes: A vegetarian diet that is low in saturated fat, cholesterol and sodium has been associated with reduced cholesterol levels & blood pressure – which are risk factors for heart disease. Diets high in soluble fiber and phytosterols can help prevent cholesterol from being absorbed and may also benefit blood glucose management in diabetes. However, a review study found that low-carbohydrate, low-glycemic, Mediterranean, and high-protein diets have also demonstrated effectiveness in improving risk and management of cardiovascular risk and diabetes.
Kidney Disease: The National Kidney Foundation suggests that a reduction of animal protein intake and increased consumption of plant-based foods not only may reduce cardiovascular risk, mortality rate from heart disease and kidney disease but also by reducing animal protein intake, phosphate content of the diet would also be reduced benefiting those already diagnosed with chronic kidney disease.
Potential Pitfalls: While a plant-based diet can offer various health advantages, it should be planned carefully (preferably with a dietitian) to ensure adequate nutrition. Many vegans and even some vegetarians do not meet the proper nutrient needs in vitamin B12, vitamin D, omega 3′s, and iron. Some research suggests that homocysteine levels, platelet volume and stickiness of platelets can be a concern in those vegetarians who do not commune adequate levels of vitamin B12 and Omega 3 fats.
Vitamin B12: Since plant based foods do not contain significant amounts of vitamin B12, vegans must consume foods fortified with B12 and/or via a supplement. However lacto-ovo or lacto vegetarians can meet their B12 needs through the consumption of dairy products.
Vitamin D: Vitamin D levels can be affected by sun exposure, diet, supplement use, , and skin pigmentation. Low vitamin D status has been associated with reduced bone mass and other health challenges. Regular consumption of vitamin D fortified foods like milk, soy beverages, orange juice, and cereals, along with dietary supplementation, can help improve vitamin D status.
Omega-3′s: Vegetarian diets that don’t include fish are usually high in omega-6 fatty acids while lacking in omega-3 fats. There are 2 types of long chain omega-3 fatty acids that are essential to health: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These long chain omega-3′s are easily absorbed in the body and typically found in fatty fish and to a lesser extent in some shellfish. An alternative for vegans is to consume sea algae, which is rich in the DHA form of omega-3s. Aside from algae, all other plant sources contain the short chain omega-3 fat called alpha-linolenic acid (ALA). Even though ALA is beneficial to your health, it doesn’t convert as readily into the essential DHA or EPA form of omega-3 fatty acids. This means that vegetarians must consume more of the ALA-rich food to gain the same health benefits as one would from fatty fish.
Iron: Plant based foods contain non-heme iron which means that there are inhibitors that can impact the absorption of iron. However simple cooking preparation techniques can reduce inhibitors like phyates and enhance iron’s absorption. These techniques include soaking or sprouting beans, grains and seeds; leavening of breads and fermenting vegetables like cabbage to make sauerkraut or kimchee. Also, consuming foods that are rich in Vitamin C along with non-heme iron sources can enhance absorption.
Ultimately, it’s your choice! Due to the expanding popularity of plant-based foods, there are more and more options that are available for consumers, especially meat substitutes. To meet the increase in popularity, many restaurants have included vegetarian options to their menus. There has also been an increase of vegetarian products in supermarkets, which include products like soy products, meat substitutes, fortified vegetarians options, and vegetarian convenience foods. So trying vegetarian options in restaurants or cooking your own vegetarian meals at home has never been easier!
But what about those who want to continue to consume animal products and improve their health, too? Research also supports that well-planned plant-based (not “only”) diets that allow moderate intake of meat, fish poultry and dairy products have demonstrated significant improvements in health status as well. In fact, leading current dietary advice supports a total diet approach – which includes moderate animal protein consumption – such as the 2010 Dietary Guidelines for Americans, the DASH (Dietary Approaches to Stop Hypertension) Diet, MyPlate, Let’s Move, Nutrition Facts labels, Healthy People 2020, and the Dietary Reference Intakes.
If you do decide to embark on a vegetarian diet, consider chatting with a registered dietitian who can help guide you in choosing the right combination of foods and cooking methods for optimal health and nutrition. And if you are a seasoned vegetarian, please share your tips and health experiences in the comment section!
Tags: Heart Disease, men, silk, soy, testosterone
By David Grotto, RDN, LDN, author of The Best Things You Can Eat
This post is sponsored by SILK brand soy milk.
Though I’m a father of three daughters and know how soy consumption at an early age may have breast cancer protective benefits, I’m here to say that soy is not for women only! In fact, soy offers complete protein and a variety of essential nutrients that contribute to men’s health.
Good for the heart and every other part! Soy is good for the heart because it is high in soy protein and fiber, contains heart-healthy fats, micronutrients and antioxidants called isoflavones, and is low in saturated fat and cholesterol free. Whole soybeans are packed with fiber and healthy fats, and are rich in zinc, magnesium, iron and bone-building calcium. According to the FDA, consuming 25 grams of soy protein per day, as part of a healthy diet low in saturated fat and cholesterol, may help reduce the risk of heart disease. Soy helps fight heart disease by research shows lowering LDL (“bad”) cholesterol. You’ll also find that soy is one of the few plant sources of omega 3 fats, which have anti-inflammatory benefits throughout the body. Regular soybeans have soluble fiber that helps suck up cholesterol before it gets a chance to clog guys’ arteries. Fermented soy foods, like miso and tempeh, contain probiotics that have been found to be effective for lowering cholesterol, too!
Soy and testosterone. Andropause is a condition where men experience low levels of the male sex hormone, testosterone. Contrary to popular belief, not only does soy not lower soy protein, testosterone gets a boost from added protein in the diet. Ingesting high quality protein around the time of exercising has been shown to increase androgen binding sites (which attaches to testosterone) in muscle tissue. The volume of scientific studies also support that whole soyfood intake has no negative effect on erectile function, testosterone levels, reproductive hormones, sperm motility, or sperm quality. Scientific consensus supports soy as a part of a healthful lifestyle for both genders.
Diabetes: Adult diabetes is on the rise in both women and men. But the good news is that following a healthy lifestyle and calorie-controlled diet that includes whole soyfoods may help keep diabetes at bay. A research study found men who were given a dry roasted soybeans had significantly reduced fasting glucose and triglycerides in comparison with the control group. Also, the soybean supplement group showed enhanced antioxidant activity which may help protect against free radical damage in type 2 diabetes.
Other health benefits. A Chinese study found that soybeans added to the diets of healthy volunteers improved immune and brain function. Soy is an excellent source of the b-vitamin thiamine and is also a source of vitamin B-2 (riboflavin) folate. A large study found that those with higher levels of vitamin B-2 and folate in their blood had lower risk of colorectal cancer.
Some enjoyable and popular whole soyfoods include edamame; whole cooked soybeans; tofu, tempeh and soymilk. Here’s a popular smoothie that my guy patients really enjoy.
Soy Cherry Good!
1/2 cup lite vanilla SILK soymilk
2 tablespoons almond or peanut butter
1 cup frozen unsweetened cherries or strawberries
1 tablespoon agave syrup
1 teaspoon freshly ground espresso beans
¼ tsp vanilla extract
1 dash of nutmeg
1 dash of cinnamon
Combine all ingredients in blender. Blend until smooth and sprinkle nutmeg and cinnamon on the top and serve.
The Best Things You Can Eat: For Everything from Aches to Zzzz, the Definitive Guide to the Nutrition-Packed Foods That Energize, Heal, and Help You Look Great. Da Capo/Life Long Books, January 2013. New York.
Yimit D, Hoxur P, Amat N, Uchikawa K, Yamaguchi N. Effects of soybean peptide on immune function, brain function, and neurochemistry in healthy volunteers.
Nutrition. 2012 Feb;28(2):154-9.
Eussen SJ et al. Plasma vitamins B2, B6, and B12, and related genetic variants as predictors of colorectal cancer risk. Cancer Epidemiol Biomarkers Prev. 2010
Tags: corn oil, Heart Health, Mazola, plant sterols, twitter chat
Hey tweet peeps! Join me and tonight from 7-8 p.m CST for an exciting Twitter Chat sponsored by Mazola where I’ll be joined by registered dietitian Rebecca Scritchfield, RD and food blogger Amanda Formaro. Did you know corn oil contains more heart-healthy plant sterols than any other cooking oil? We’ll be talking about the health benefits of corn oil, summer grilling (what’s left of it!) and answering your health, grilling and recipe questions. Please join us! Hey – we will be giving away prizes, too! Users will be chosen for prizes based on use of the hashtag and participation throughout the chat. Prizes include:
• 3 $10 Visa Gift Cards
• 1 $50 Visa Gift Card
Check in tonight at Hashtag #MazolaGrilling. Hope to see you there!
I’m thrilled to be working with the California Strawberry Commission again this year! Looks like this year’s crop is going to be dandy!
WATSONVILLE, Calif., May 2, 2013 — May is National Strawberry Month, a time when farmers and consumers alike celebrate the peak abundance of America’s favorite fruit. Strawberries are a fond and familiar fare at any time of day. According to the U.S. Department of Food and Agriculture, Americans now consume twice as many strawberries than two decades ago.
The versatile strawberry stretches beyond shortcake, inspiring unexpected savory and sweet dishes. A key ingredient in endlessly creative recipes, strawberries can be blended with garbanzo beans and lemon juice to make a tart hummus, or strung on rosemary-stem skewers, grilled and served with black pepper ice cream and ruby port syrup. The strawberry’s photogenic color and shape, easy preparation and adaptability make strawberries among one of the most talked about fruits on culinary websites, blogs and social media. They are featured on hundreds of creative Pinterest boards, while conversations on Twitter mention strawberries with its most popular companions, chocolate (1.5 million+ mentions) and cream (585,000+ mentions).
Just a generation ago, fresh strawberries were a fleeting reward of spring. Thanks to the decades-long effort of California strawberry farmers, however, the once-precious crop is now one of the country’s most popular fruits, available year round. California strawberry farmers have done their job so well that in just 20 years, Americans have doubled their consumption of fresh strawberries, with per capita consumption rising to almost eight pounds in 2012. At the same time, refined growing methods on more than 40,000 acres have improved yields by 44 percent since 1990.
Today, nearly 90 percent of U.S.-grown fresh strawberries come from California.
Universally loved, locally grown, California strawberries are picked, shipped and delivered to stores within 24 hours. These fresh strawberries inspire out-of-the-ordinary recipes, including strawberry goat cheese pizza and strawberry tostadas that brighten up daily meals. These and other delicious recipes can be found at http://www.CaliforniaStrawberries.com.