Phytosterols: The Cholesterol Picker Upper

By David Grotto, RDN, LDN
As seen on Real Life Nutrition on WebMD

Phytosterols are a plant’s version of cholesterol; however instead of clogging up our arteries, they clean them! Phytosterols promote the movement of cholesterol into the intestinal tract and help block the absorption sites responsible for attracting cholesterol. Think of it like a game of musical chairs. If there are only 10 seats for 10 cholesterol bodies, then all of them will get a seat. But if you add in an additional 10 bodies of phytosterols, odds are that the seats will be divided evenly between cholesterol and phytosterols allowing for the remaining cholesterol to be whisked away.

There are two basic types of phytosterols: plant sterols and stanols. Despite their different names, research indicates that there are no significant differences in their health impact on cholesterol when consumed as part of a low-fat diet. The US Food and Drug Administration (FDA) approved a health claim for plant sterol/stanol esters for reducing the risk of heart disease: “Diets low in saturated fat and cholesterol that include at least 1.3 grams of plant sterol esters or 3.4 grams of plant stanol esters, consumed in two meals with other foods, may reduce the risk of heart disease.”

What Foods Contain Phytosterols?
In general, plant phytosterols are abundant in nuts, seeds, legumes and in plant oils. The richest sources are as follows:

Rice Bran Oil: 322mg/ounce: It has a mild nutty flavor and is a great oil to cook with because it has such a high smoke and is more resistant to oxidation giving it a nice long shelf life. It is an excellent source of vitamin E and contains an antioxidant called gamma-oryzanol, which has been thought to help lower one’s risk for heart disease. In one Japanese study, rice bran oil helped reduce symptoms of hot flashes among women subjects.

Corn oil: 264mg/ounce: Corn oil is one of the most popular cooking oils in the United States, especially in commercial cooking and baking. A double blind placebo controlled human study put men on either a diet containing 30% fat mainly from corn oil or from a sunflower/olive oil blend. Researchers found that the vitamin E content of corn oil did a better job of protecting the DNA of cells from mutating into dangerous cancer cells compared to a diet with sunflower and olive oil.

Sesame seeds/oil: 200-223mg /ounce. Cold-pressed sesame oil is great for deep frying because of its high smoke-point, whereas the dark brown oil is better suited for stir frying or sauces and dressings. Sesame seeds and their oil may have other heart health benefits beyond their phytosterol content. In a small study of hypertensive men who were placed on a daily regimen of a little over an ounce of sesame oil, it was observed that they had better blood flow through their arteries. This was the first study to show that daily intake of sesame oil improves endothelial function and this effect is sustained with long-term daily use.

Canola oil: 188mg/ounce: Canola oil is made from canola seed which belongs to the Brassica family where you’ll find members like cabbage and cauliflower. It contains the lowest level of saturated fats of any vegetable oil and is an excellent source of monounsaturated fatty acids and omega 3 fats, which benefit healthy cholesterol levels. Like corn oil, canola is also a rich source of vitamin E.

Sunflower seeds: 150mg/1/4 cup: Sunflower seeds are an excellent source of magnesium, copper, manganese, selenium, thiamine, and a Vitamin E (almost half of your daily requirements!). These nutrient packed seeds are also a good source of the B vitamins and other trace minerals, not to mention that they are also a great source of protein and fiber. The major phytosterol in sunflower seeds is beta-sitosterol which may benefit prostate and heart health.

Pistachios: 80mg/ounce: Pistachios are one of the oldest nuts in existence and it is estimated that humans have been eating pistachios in one form or another for at least 9,000 years. They are rich in the plant nutrients lutein, beta-carotene and contain a hefty amount of the gamma-tocopherol form of vitamin E. A randomized cross-over controlled Penn State study found that a couple of handfuls of pistachios a day added to a low cholesterol diet lowered LDL cholesterol and boosted heart-healthy antioxidants better than a heart healthy diet alone.

Wheat germ oil: 150mg/ounce: Wheat germ is the oily component of the wheat kernel. The oil contains high amounts of octacosanol, a plant nutrient found in vegetable oils that has been reported to enhance endurance, reaction time, and exercise capacity by increasing oxygen in cells of the body. It has also been associated with reducing cholesterol. A one- tablespoon serving supplies over 100% of the daily value of vitamin E. Wheat germ oil has also been used to treat various skin conditions such as eczema and skin rashes with some success.

Supplement it? Intakes of plant phytosterols/stanols in excess of the recommended 2g/day dose are associated with additional reductions in harmful LDL cholesterol, which may reduce the risk of coronary heart disease (CHD). The National Cholesterol Education Program recommends adding 2 grams daily of phytosterols to a cholesterol-lowering diet for people who have not been successful in lowering cholesterol by diet alone. In order to achieve this level, fortification of foods such as margarine-type spreads, orange juice, yogurt and yogurt-based drinks and dietary supplements might be necessary, even in addition to the plant sterol-rich foods mentioned above. A 5-week double blinded placebo controlled study demonstrated nearly a 5 percent reduction in “bad” low-density lipoprotein (LDL) cholesterol in participants who had elevated cholesterol levels when a supplement containing approximately 2 grams of plant phytosterols was added to their cholesterol reducing diet.

Dietary Supplement Advice That’s Not Hard to Swallow

If you haven’t received the memo yet, we are a far cry from meeting the nutrition and healthy eating objectives of the 2010 Dietary Guidelines for Americans (DGAs), according to studies. The DGA committee identified that many fall short of reaching minimal healthy levels of key nutrients including vitamins A, C, and E, calcium, magnesium, potassium, and fiber. One study showed that less than 5% of adult workers meet dietary fiber recommendations. This may explain why irritable bowel syndrome and sales of laxatives are on the rise.

In my new book, The Best Things You Can Eat, I talk about what foods can help bridge these short-gaps in nutrients. I’m sure this information will be helpful for many of my readers but I’m also a realist. Even those who follow a healthy diet (including myself) or have all the best intentions to do so, don’t always eat perfectly…everyday. That is one of the reasons I included information on dietary supplements in the new book and have always recommended dietary supplements for my patients, family and even myself.

Even if you are on a great supplement program, if you don’t take them, they aren’t going to do you much good. So what are some of the roadblocks to taking supplements? I asked Judy Blatman, senior vice president or communications from the Council of Responsible Nutrition (CRN), for her thoughts on why people either don’t take dietary supplements or why those who do may have a hard time sticking to their regimen. She mentioned that CRN conducted a consumer survey this year that investigated supplement habits of consumers and health professionals alike. “We did ask those who indicated that they didn’t always comply with their daily supplement routine, to select the main reasons why they didn’t,” says Blatman.  The top three answers were: 

1. I get busy and forget to take them
2. If they’re not in plain sight, I forget to take them
3. Some days, I just don’t feel like taking them.

These all make perfect sense to me. Even I forget to take my supplements for all the very same reasons! And to spin off the last reason of “Some days I just don’t feel like taking them”, swallowing huge capsules or tablets are a physical impossibility for me. Have you ever had a tablet or capsule get stuck in your throat? Owww! It’s painful and the most uncomfortable feeling I can possibly imagine. My solution? I chew EVERYTHING! Yup…that includes my fish oil capsules, too! Not pleasant, eh? So, it’s not surprising that even the espousers of dietary supplements don’t always take them if their own advice is literally “hard to swallow”!

Good news. I was approached earlier this year by the folks at Nature Made who clairvoyantly knew of my supplement plight. They were excited to announce that they created new lines of dietary supplements with the sole purpose of making the task of taking supplements doable if not downright pleasurable! I was all ears. Long story short, they sent a variety of products for the whole family to try out that included adult gummies, full strength minis and a new type of small tablets called vita melts that literally melt in your mouth! They were amazing and really solved my swallowing challenge. I liked them so much that I started working with Nature Made to spread the good news! So I thought I’d share what the Grottos are taking as a core program as a result of trying the new products. Of course, I would be remiss if I didn’t thow in a bit of advice to seek out a qualified health professional for dietary supplement guidance. Okay? Do it! I also provided links in the photos in case you want to know more about the supplements.

My three daughters, who are all in their teens, take the full strength minis. So does my wife Sharon.

This is my base program. I take the men’s full strength mini’s multiple plus two of the the smaller omega 3 supplement. I also take an additional 1000i.u. of vitamin D in the vita melt series. They taste GREAT!

Lastly, I wanted to share some cool gizmos and apps that address the first two reasons that folks don’t take supplements from the CRN survey.

I forgot:
CRN’s Life Supplemented campaign also designed a cool iphone app that can be used on your ipad as well. Besides reminding you to take your supplements, it eve has a restock reminder to tell you if you are getting low.

They don’t have an android version out yet but rumor has it that there may be one available in 2013. Meanwhile, I ran across another app that works great for android devices.

Having them visible.

“Having your supplements out on your kitchen counter, on your desk, in your pocketbook so they’re visible can really help,” says Blatman.  
Even for those times when your supplements aren’t in a direct line of sight, here’s a great carrier for them that will sounds an alarm when its time to take them. Cool eh?

I hope that helps break down some barriers to taking your supplements regularly. Have you found any supplements, apps or supplement carriers that you would recommend that make taking supplements easier? I’d love to hear from you!

Thank you to my intern, Jamie Digiovanni, who helped me with this story.

1. Kachan D, Lewis JE, Davila EP, Arheart KL, LeBlanc WG, Fleming LE,
Cabán-Martinez AJ, Lee DJ. Nutrient intake and adherence to dietary
recommendations among US workers. J Occup Environ Med. 2012 Jan;54(1):101-5.

2. J Am Coll Nutr February 2009 vol. 28 no. Supplement 1 69S-72S

Secrets of a Skinny Kitchen: Part 1

istockphoto

As seen in WebMD Real Life Nutrition

What’s standing in the way of having the body you always wanted? Maybe it’s your kitchen!

After visiting hundreds of patients in their homes, I’ve stumbled on one undeniable fact: skinny people “do kitchens” differently than those who aren’t so svelte. And it’s not just that thin folks spend more face time with their kitchens, it’s what’s in their “skinny kitchens” that’s dramatically different than their weight-challenged counterparts. The kitchen, as it turns out, contains secrets that are the linchpin to long-term success in managing weight and health. So what are these secrets? I’ve narrowed them down into four key areas. This week, I’ll let you in on secret #1.

Skinny Secret #1: Stock a Skinny Pantry

Fill your pantry and fridge with these essentials to keep hunger at bay, belly bulges busted, and metabolisms boosted:

Hunger and Calorie-Blockers:
High-protein breakfast foods like eggs and Greek yogurt keep hunger at bay for hours compared to carb-laden breakfast choices.

High-fiber foods such as whole grains, cold or hot breakfast cereals, dried fruits, and fresh and frozen veggies are all excellent ingredients that can be added to most dishes to pump-up fiber and diminish calories from being absorbed in the digestive track.

Go nuts! Studies on nuts, especially almonds and pistachios, show amazing hunger-busting and fat-shedding effects for those who add them to their diets. Two studies showed that substances in nuts increase fecal excretion of calories when a handful of them are added to the diet. In fact, 55-75% of calories provided by nuts may not be fully absorbed. Research has also demonstrated that people who add nuts to their diet stick to their diets longer and achieve greater weight loss than those who forgo these foods.

Belly Bulge Busters:
Whole grains: In a study from Tufts University of nearly 3000 men and women, researchers found that adults who ate three or more serving of whole grains and limited refined grain items to 1 serving or less had 10 percent less belly fat than those who didn’t eat this way.

Resistant starch (RS) food sources such as firm bananas, beans and lentils, potatoes, pasta, rice, and certain whole grains such as corn contain RS which increases glucagon-like peptide-1, a major appetite suppressant hormone. RS also helps make insulin work better and regulates blood sugar – the key essentials to stopping the accumulation of belly fat and reducing the risk of “dia-besity”.

MUFAS, also known as monounsaturated fatty acids, are found in such foods as avocado, almonds, olive oil, and canola oil. MUFAs help eliminate belly fat, especially in insulin-resistant individuals.

Anti-Bloat ingredients such as parsley, fennel, cabbage, watermelon, watercress, celery, and cucumber are not only low in calories but have unique properties that rid the body of unwanted excess fluid. Many of my bloated patients were poor water consumers when I first began to work with them. Ironically, drinking more water helps the body’s natural fluid regulators, the kidneys, do a better job of managing water balance.

Metabolism Boosters
Coffee & tea and less of me: Beverages that contain caffeine and antioxidants called catechins have been found to help burn calories through thermogenesis (the creation of heat). They counteract the decrease in metabolism that often accompanies weight loss efforts. The overall effect may be small (less than 50 calories a day burned) but this can add up to nearly 5 pounds on the scale in the course of a year. Combine this intervention with other metabolic boosters such as physical activity and proper rest and the fat-burning potential is substantial!

Poly wants a crack at her. Research shows that fruits like apples, pears, grapefruit, and grapes, long associated with helping to manage weight, are rich in naturally occurring plant chemicals called polyphenols. These polyphenol-rich fruits decrease skinny-phobe bacteria called firmicutes that accumulate in the gut and contribute to weight gain. These fruits also increase friendly bacteria called bacteriodetes that break down polyphenols into helpful substances that boost the body’s metabolism. In one study, people who drank Concord grape juice daily lost weight compared to a control group that consumed a sugar-sweetened grape beverage and gained weight. It’s possible that the polyphenols in the grape juice helped keep the weight off among the drinkers of unsweetened grape juice.

Hot stuff. There’s a spice that’s just dying to rev-up your fat-burning engine but rarely sees the light of day in culinarily impaired kitchen cabinets: hot peppers! Capsaicin is the active ingredient in hot peppers that boosts metabolism and decreases appetite – not only in the meal that it’s eaten in, but even for the next few meals, according to recent research. Capsaicin can be found in paprika, chili, and cayenne pepper powder, as well as dozens of other hot pepper varieties.

I’ve put some of these tips together in a killer egg salad sandwich for you. Hope you like it. What else do YOU put in your kitchen to help keep the pounds away? I’d love to hear about it in the comment section.

Hunger-Busting Egg Salad Sandwich

Servings: Makes 4 sandwiches
Ingredients:
6 large eggs, hard boiled
3 tablespoons plain Greek yogurt
1 tablespoon Dijon mustard
½ teaspoon cayenne pepper
½ teaspoon lemon juice
Salt and pepper to taste
2 stalks celery, washed and chopped
½ red onion, diced
2 tablespoons pistachios, chopped
2 tablespoons cilantro, chopped
4 large romaine lettuce leaves
8 slices of hi-fiber whole grain bread, toasted

Directions:
Place eggs in a pot and cover with cold water. Bring to a gentle boil. Turn off heat, cover, and let sit for seven minutes. Meanwhile, fill a bowl with ice and water. When eggs are finished cooking, place them in the ice bath for three minutes. Remove eggs and peel them and then place in a medium mixing bowl. Add yogurt, mustard, lemon juice, and hot pepper sauce along with salt and pepper. Mash mixture with a fork, being careful to leave some texture. Stir in celery, onion, pistachios, and cilantro. Taste and add more hot sauce if you want more of a kick.
Toast bread. Spread mixture onto a slice of toast. Place lettuce leaf on top and cover with another slice of toast. Repeat for remaining sandwiches.

The Skinny
293 Calories, 13.7g Total Fat, 3g Saturated Fat, 317mg Cholesterol, 25g Carbs, 8g Fiber,
20g Protein, 495 mg Sodium

Pork: The Other Right Meat

As seen on WebMD
By David Grotto, RD, LDN

For those of you who know me or have recently become familiar with my work here through Real Life Nutrition, it will come as no surprise that I profess that I am a plant-forward, unapologetic omnivore. I love all food and feel that, when placed in proper perspective, you can eat just about anything and still enjoy/achieve good health. Many of you already know that we consume nowhere near the quantity of fruits, vegetables and whole grains currently recommended in the Dietary Guidelines for Americans. In an effort to change this trend, my first book, 101 Foods That Could Save Your Life, focused on increasing that portion of the plate dedicated to members of the plant kingdom. At the time that I wrote it, I didn’t feel Americans needed a book that encouraged more meat consumption. I thought then, as I do now, that our work is cut out for us with just boosting our veggie intake. However, I also think that lean meat has a place at the table and on the plate in a healthy diet, if you desire to eat it.

Like most Americans, when I think “lean”, what first comes to mind is the classic boneless, skinless chicken breast. Ho hum. The description alone leaves me culinarily unexcited– so much emphasis on the “less” part. The problem with lean meats is that they can be prone to dryness and “less” flavor. Growing up, we were exposed to less marbled meats with any visible fat trimmed away. That fat had a function – flavor! I remember my mom trying to make challenging cuts more tender and favorable by whacking it with a mallet and soaking it in marinades – so much work. Sometime she was successful and other times…well…you know.

Recently, I received an invitation to attend a pork “immersion” provided by the National Pork Board. Did you know that compared to any other animal protein , pork is the most consumed meat in the world? Could have sworn it would be chicken! Though meat consumption trends are on the downturn, it is estimated that pork is consumed by about 81% of Americans. Anyway, I decided to take them up on their offer because I had lots of questions about pork – more pressing, how could I make lean cuts of pork taste better? Mom was always in the back of my head saying “If you want to avoid trichinosis, you’d better cook the pink out of it.” I had always followed her advice though I had no idea what “trichinosis” was – sounded to me that I be better off without it. The end result was often a product akin to shoe leather. In dietetics school, I learned I had to cook pork to an internal temperature of at least 160 degrees for food safety measures. Translated? More shoe leather. More ho hum…

During the immersion event, many of my questions and concerns about pork were addressed. I’m happy to share the answers I received with you.

Food Safety: Good news #1. Last year, due to advances in food safety, the USDA lowered the internal cooking temp of pork to 145℉ with a three-minute rest period. This allows the meat to continue to cook, retain its temperature and also its moisture. No more shoe leather or my mom talking inside my head! Yay!

Nutrition: Good News #2. During the immersion, I attended a lecture given by Mary Murphy, MS, RD, senior managing scientist at Exponent, a scientific consulting firm, and learned how today’s pork nutrition has evolved over the past 20 years or so. A 3-ounce portion of roasted and trimmed pork contains only 120 calories and is 16% lower in total fat and 27% lower in saturated fat then pork of two decades ago. Seven cuts of pork now qualify for “lean” status which includes:
Tenderloin
Top loin chop
96% lean ground pork
Top loin roast
Center loin chop
Rib chop
Sirloin roast
And compared to skinless chicken breast, today’s pork tenderloin is just as lean! And by the way, according to the Food and Drug Administration, a product can be considered lean if it had less than 10g of total fat, 4.5g or less of saturated fat, and less that 95mg of cholesterol per serving. But did you know that “lean” is not the leanest cut that you can buy? The FDA considers “Extra Lean” to be any meat that contains less than 5g of total fat, less than 2g of saturated fat, and less than 95mg of cholesterol. This would apply to boneless, skinless chicken breast and the tenderloin cut of pork.

Health: Good News #3:
Fresh lean pork which is low in sodium, saturated fat and cholesterol can be part of diets geared towards managing elevated cholesterol and blood pressure, like the DASH (Dietary Approaches to Stopping Hypertension) diet. Out of all of the macronutrients – fat, carbohydrates and fat – protein provides greater feelings of fullness, keeps hunger at bay and may help manage our waistlines. The Journal Obesity found that when a study group included lean pork and other lean proteins in their diets on a regular basis, there were less desires to eat late at night, less distracting thoughts of food, less overall calories consumed and greater feelings of fullness and satisfaction.

Animal Welfare: Good News #4: Lastly as part of the immersion, I had an opportunity to visit Wakefield farm in Gaylord Minnesota, hosted by pork farmers Mary Langhorst and her son Lincoln. I must tell you – I had mixed feelings about seeing where my food comes from but am really grateful for having the opportunity to see a factory pork farm in operation. It was not the cold and sterile environment I once envisioned. I was impressed by the many caring employees who took great strides to treat their pigs with dignity and care. I was pleasantly surprised to see how clean of an operation they had. According to representatives from the National Pork Board, the cleanliness and care of animals seen at the Langhorst’s farm was representative of US pork farming in general. I had always heard that factory pig farms were absolutely horrible smelling. I wouldn’t say that it smelt like daisies around there but it was really no more odorous than many dairy farms I had visited before. I also learned that when pigs are stressed, this can actually change the ph of the meat to produce a less enjoyable dining experience. Apparently everyone benefits from less stressed and content pigs. Their pigs indeed appeared content, clean and well cared for.

Have any of you been to a pig farm? I would love to hear of your experiences. Happy to answer any other nutrition questions or concerns you may have.

Very special thanks go out to Kyle Dent, BS, a masters program intern from Loyola University and Medical Center, for helping me with this post.

My Three Father’s Day Recommendations

As featured on WebMD
I know I’m a little early with this post for Father’s Day, but knowing guys like I do, especially fathers, it will take them a while to act on this advice, anyway. So dads, on behalf on your sons and daughters, I beseech thee too act on these three recommendations!

1. Go see the doctor. Dads are more likely to put off their yearly check up than moms. In fact, less than 50% of men aged 45-64 had a physical exam last year! Guys are wired differently, that’s for sure. If we don’t see the doctor, then nothing is wrong with us. Can’t have high cholesterol if you never have it checked, right? Time is ticking, guys…so should your heart.

Advice: Make an appointment with your doc today. Do this for your children.

2. Do fewer stupid things. Men are risk takers. This could be a good thing in business but a not so wise thing when your life is at stake. Men are five times more likely to drown than women. Men are 2 ½ times more likely to die in an automobile accident (though, this stat may be challenged as of late by the great “equal-opportunity-gender-equalizer” of texting while driving).

Advice: Slow down…you’ll get there when you get there. Don’t drink and drive, don’t text and drive, don’t eat and drive. Do this for your children.

3. Admit you’re not in shape. Men who are overweight or obese often underestimate their weight, according to a recent survey of 3500 people conducted by researchers from the University of Illinois. Men tend to gain weight in their gut – a very dangerous place indeed as central adiposity (belly fat) puts men at greater risk of metabolic syndrome, diabetes, heart disease, and dying earlier than they should. Look in the mirror, guys, and check where you’re wearing your pants. Do they still fit as long as you are wearing them under a belly overhang? You’re not fooling anyone.

Advice:
Put the fork down between mouthfuls. It’s okay to not finish your plate.
Move! Cheering for your favorite sports team does not count as physical activity.
Go on a bike ride or a walk with your family.
One plate per meal. Still hungry? Load up on more salad – easy on the dressing.
Seek help. Go see a registered dietitian who can help draft a plan that’s delicious and can still include man-sized, but not Andre-the-Giant-sized portions.
Figure out the roadblocks to success. Depressed? Seek help! Don’t have time? Make time.

Do this for your children!

I want a full report. Help me out guys. If you are doing the right things, tell me about it! Have a man-sized excuse? Hit me up in the comments and I’ll help you overcome it. Your move.

Now THAT’S Healthy!

"Shelvic Exam"

Congrats to Lauren Harris-Pincus, MS RD, aka “Nutrition Babe”  who submitted a picture of her healthy refrigerator as part of my Sears FitStudio Shelvic Exam chat contest. These chats are held every Wednesday evening throughout November from 7:30-8:30pm CST on Twitter at #FitStudio as part of my Healthy Kitchen Makeover project.

What made Lauren’s fridge a winner? Take a peek below!

Where do I begin? Look at all of the yellow arrows of goodness!

Produce: Lauren has plenty starting from the bottom up. I like to see those crispers jammed packed with fruits and veggies. It’s hard to make half your plate fruits and veggies unless you have plenty in the fridge.

Dairy: From Greek yogurt, to low-fat milk, to cottage and cheese wedges, Lauren has plenty of calcium rich-dairy to build healthy bones. She even has an almond beverage as a change of pace – not super high in protein but it does have at least 30% DV of calcium, depending on the product.

Eggs: Lauren has both egg replacers and the real deal. Both are healthy but I always recommend whole eggs for their nutrients such as choline (good for brain health) and Lutien ( a nutrient that’s great for the eyes).

Others: She also has calcium fortified 100% orange juice, low sodium chicken broth, fun snack packs of hummus and some jarred white fish for a quick source of great protein.

What’s NOT there! Lauren still could have had some goodies in there from chocolate, a few cans of soda, and so on and I would have still awarded her 1st prize. But there is no doubt that Lauren has her eye on the prize -not just the lovely Yoga Mat she won courtesy of Sears and yours truly – but more importantly, her health!  Take one look at Lauren’s photo here on the Nutrition Babes website and you can see she is one RD who practices what she preaches! Great job, Lauren – congrats!!

Join me this Wednesday at 7:30pm CST on Twitter for more great Kitchen Makeover information and terrific prizes from Sears and the Guyatitian!

Food for Thought: Is it Time to End the “Endless” Buffet?

I had mixed reactions when I received a press release today from Cici’s, a pizza chain based in Texas. They are celebrating their 25th anniversary by offering an all-you-can-eat buffet for $3.99. One side of me thinks this is a great value for families who are trying their best to put a decent meal on the table during tough economic times. And Cici’s does offer a salad bar and some healthier choices of pizza, according to the authors of Eat This, Not That. But I also know that those same authors aren’t giving their “thumbs-up” to never-ending amounts of those healthy versions. Here in lies the rub.

Buffets lead to overeating…and overeating, regardless of how healthy the offerings, is still overeating.

So what’s the solution? I’d love to get your feedback on this. Should there be a plate limit or a pay-by-the-ounce requirement to limit overeating? I can only imagine that this will be next intervention in New York city in their “endless” war against obesity. What say you???

Shelvic Exam: Athlete’s Honey Milk

Athlete’s Honey Milk

Mooove over yucky tasting protein shakes and make way for the goodness of milk… Athlete’s Honey Milk, that is.

Athlete’s Honey Milk (AHM) is a designer milk product from the Good Cow corporation. Good Cow specializes in designer milk formulations where reverse osmosis and ultra-filtration technologies concentrate milk proteins and minerals while eliminating lactose and fat leaving behind higher calcium and protein milk products. Honey is added for flavor and sweetness and as a source of available carbohydrate.

 

Nutrition Smackdown

This is some SERIOUS milk! Besides what it doens’t have, being lactose and not a lot of fat (only 3.5 g per 11 ounce serving), AHM is loaded with:

• Calcium – a whopping 60% of your daily value (DV)!
• Vitamin D – 25% of the DV
• Protein – 26 grams!

The carbohydrate source is honey in place of lactose. This is most welcome news for those with lactose intolerance and does provide athletes, from serious triathletes to the weekend warrior, with both glucose and fructose to meet immediate and endurance energy needs. Calories clock in at 240 per 11 ounces – not bad as a replacement drink with so much nutrition in it. But I think it would be great if they came out with a lower calorie version, too. In fact, I spoke with Anders Porter, spokesperson for Athlete’s Honey Milk who said

“We recognize the need for a lower calorie and carb version and I am thrilled to announce that we wil be offering two new flavors that are lower in calories: chocolate and coffee. They will be available in May of this year. Both flavors contain 150 calories and just 11 grams of carbs while supplying an amazing 20 grams of protein.”

And though this is not intended to be a meal replacement or a therapeutic nutritional beverage, it could easily be one with a few nutritional tweaks. Hmmm…food for thought, AHM!

Cost and packaging

AHM is sold in a case of 12 direct from the company. You can also find it at some sporting goods, specialty stores and gyms. The company does plan on increasing its presence in retail stores around the country. If you purchase it online, it costs $25.00 for a case of 12 which breaks down to $2.08 per unit. Add on shipping and tax and you may be looking at around $3.00 a unit. In comparison, AHM is less expensive than its nearest competitor Muscle Milk. AHM is running a special – buy 1 get 1 case free. [Correction – their new deal, I was just told, is order a free case and just pay for shipping.] The coupon will be sent to you in an email when you order online. 

Presently, AHM comes in an aseptic container without an attached straw. Adding a straw would be nice.  Mr. Porter also added that they are looking into different packaging that may resolve that issue. Stay tuned!

Taste?

Sharon and I LOVED it! We were pleasantly surprised that it didn’t have that overly-sweet-chaulky-protein taste. Instead it had a nice clean taste like milk that had some honey added to it. In essence, that is what AHM is, except with more nutrition bang. And of course, a Shelvic Exam wouldn’t be the same unless the three Grotto girls weighed in with their ranking. They were unanimous on this one!

Shelvic Exam: Chobani Champions

First, let me profess my love for Chobani greek style yogurt – YUM! It is certainly a fave around the Grotto house. My kids especially love the thick Greek yogurt texture and real fruit chunks in the Chobani line of yogurt.

I was excited to hear that Chobani launched a kids line of Greek yogurt late last year which they call Chobani Champions. They come in four flavors: Verryberry, Strawnana, Honeynana and Chocolate. All 40z cups contain 110 calories except for the chocolate variety which is 120 calories. Champions boast 5 active cultures for digestive wellness and all fruit varieties contain real fruit – very healthy, indeed!

My daughters (Madison (11), Katie (12),and Chloe (15)) taste-tested all flavors of the Chobani Champions except for the Honeynana and here are the results.

Chobani Champions VerryBerry

The “Taste”

The Reaction – “GREAT!!”

Chobani Chocolate Champions

The “Taste”

The Reaction – “So, So”

Strawnana

The “Taste”

The Reaction – “So, So”

My wife Sharon and I also tried all flavors, enjoyed them, but thought they could be a tad sweeter for the kiddies. None-the-less, two of the daughters were not that impressed and asked us to keep the fridge stocked with the regular Chobani though Madison would like to see Veryberry Champions again, berry soon!

First Product Review for “The Shelvic Exam”: GoGo squeeZ

Today’s “Shelvic Exam”?

Materne GoGo squeeZ, is a “no spoon, no mess”, all natural 100% fruit squeezable applesauce. Each 3.2 ounce resealable pouch contains a handy straw for maximum slurpage and delivers the equivalent of one fruit serving without added sugar. GoGo squeeZ comes in-five varieties: apple, apple-banana, apple-cinnamon, apple-peach and apple-strawberry. 

The Materne company is the most popular applesauce company in France and boasts more than 1 billion pouches consumed to date. GoGo squeeZ’s can be found in more than 2,000 supermarkets and retailers across the US. It is also available through amazon and other online retailers.

Nutrition Smackdown? This is a fun and convenient way of getting your kids to eat fruit and is only 60 calories per pouch. I only wish Materne used their creativity, beyond cool packaging, to find a way to include the peel of the apple which contains much of the vitamin C and fiber found in whole apples.

Cost? I found a range of $0.62 to $0.82 cents per pouch. They come in individual boxes of four and you can find them by the case of 48 units online. I also couldn’t find any information if the packaging is ‘environmetally friendly’ and the cap may be a choking hazard for the little tikes – be aware.

Taste? Overall, this is a pretty cool product. I asked my daughters, Katie and Madison, what they thought of it…

Guess a picture does say a 1000 words!