Former head of the FDA (Food and Drug Administration) David Kessler takes a walk through the National's Stadium in our own Washington, DC, describing what our food really is and how it traps us in a vicious cycle of eating. He is the author of the book The End of Overeating where he discusses the "conditioned hypereating" that has lead Americans towards the obesity epidemic. Reward driven eating has caused us to rely on salt on fat (French fries, for example), fat on fat (ie cheeseburgers), and sugar on fat (ie chocolate chip cookies) to power our stomachs and our brains. Read on (and the rest of the article) to understand that it is time to break the Pavlovian link between what we eat and why.
"Everyone learns them through individual life experience. A cue can be a sound (think Pavlov's famous bell, causing dogs to salivate), a sight (a fast food restaurant's conspicuous Golden Arches), a mood (always eating when elated/depressed), even an emotional memory (cookies just like grandma baked). Cues capture your attention, arouse desire and prime you for gustatory action. More importantly, they do all of the preceding whether you want them to or not: In one study, people given a snack high in fat and sugar for five straight mornings reported craving something sweet at the same time for days afterward."
Thursday, October 15, 2009
Sunday, October 4, 2009
Chia - Seeds, NOT Pet
I was recently asked about the nutrition content and benefits of chia seeds. These edible seeds are actually the same seed used to have your "pet plant" grow its hair. The seed has its roots in Mexican history, with Aztecs using it as a staple food in their diets. Chia seeds are a nutritional supplement similar to flax. By sprinkling chia seeds on your cereal, yogurt, smoothies, and salads or sandwiches, you are adding a significant amount of protein, essential fatty acids, fiber, and vitamins and minerals.
Chia seeds absorb an absorbidant amount of water, creating a gelatinous structure as the seed swells and expands. This gel, like other soluble fibers, creates a barrier in the gut, thus slowing the absorption of carbohydrates into sugars. This gives chia seeds a low glycemic index, meaning they provide sustained energy. This is not only beneficial for diabetics trying to avoid blood sugar peaks and valleys, but beneficial for the general population. We will all experience an influx of blood sugars after eating simple, white, and processed carbohydrates. With the sharp rise in blood sugar, our body secretes an equal amount of insulin to help our cells quickly take in the sugar (glucose) and bring our blood sugars sharply back down. As blood sugars reach a low, you may feel weak, jittery, and hungry before you have actually metabolized the calories. Including foods rich in fiber, like chia seeds, fruits and vegetables with skins, beans, lentils, nuts, seeds, whole grains, and oats, helps stabalize your energy, maintain regularity, and keep cholesterol levels at bay.
The chias ability to absorb and hold on to water also makes them great hydrators. They help maintain electrolyte (potassium, sodium, chloride) balance which influences hydration as well. Although chia seeds have often been used by endurance runners for this reason, I would not necessarily recommend their use during endurance events. During long periods of exercise, athletes need quick forms of energy. Their are many products available such as GU, Power Gels, Hammer Gels, Clif Shots, and even Gatorade and other sports drinks that consist primarily of glucose. Glucose is your body's preferred source of fuel - all other forms of sugar must be first converted into glucose before your body can utilize the energy. These nutritional gels are made from glucose so that your body can use the fuel immediately, where as the energy from chia seeds will not be utilized until after the longer, more complex carbohydrate bonds are broken down.
The healthy protein and fat in the seeds will also delay digestion, possibly causing gastrointestinal upset. Carbohydrate breakdown starts in the mouth with the secretion of the salivary enzyme amylase, where as protein and fats are not digested until the stomach and small intestine where protease and lipase are produced. Blood flow to the gut is altered during physical activity because the heart, lungs, and muscles take priority. Additionally, for those of us who are not used to diets high in fiber, the chia seeds may create additional "burdens."
Overall, my advise is to use the chia seeds on a regular basis to add omega-3 fatty acids and amino acids as well as fiber into your diet, but to hold out on their usage during athletic events. If you are tempted to try them, make sure to do so before a competitive event or race.
Chia seeds absorb an absorbidant amount of water, creating a gelatinous structure as the seed swells and expands. This gel, like other soluble fibers, creates a barrier in the gut, thus slowing the absorption of carbohydrates into sugars. This gives chia seeds a low glycemic index, meaning they provide sustained energy. This is not only beneficial for diabetics trying to avoid blood sugar peaks and valleys, but beneficial for the general population. We will all experience an influx of blood sugars after eating simple, white, and processed carbohydrates. With the sharp rise in blood sugar, our body secretes an equal amount of insulin to help our cells quickly take in the sugar (glucose) and bring our blood sugars sharply back down. As blood sugars reach a low, you may feel weak, jittery, and hungry before you have actually metabolized the calories. Including foods rich in fiber, like chia seeds, fruits and vegetables with skins, beans, lentils, nuts, seeds, whole grains, and oats, helps stabalize your energy, maintain regularity, and keep cholesterol levels at bay.
The chias ability to absorb and hold on to water also makes them great hydrators. They help maintain electrolyte (potassium, sodium, chloride) balance which influences hydration as well. Although chia seeds have often been used by endurance runners for this reason, I would not necessarily recommend their use during endurance events. During long periods of exercise, athletes need quick forms of energy. Their are many products available such as GU, Power Gels, Hammer Gels, Clif Shots, and even Gatorade and other sports drinks that consist primarily of glucose. Glucose is your body's preferred source of fuel - all other forms of sugar must be first converted into glucose before your body can utilize the energy. These nutritional gels are made from glucose so that your body can use the fuel immediately, where as the energy from chia seeds will not be utilized until after the longer, more complex carbohydrate bonds are broken down.
The healthy protein and fat in the seeds will also delay digestion, possibly causing gastrointestinal upset. Carbohydrate breakdown starts in the mouth with the secretion of the salivary enzyme amylase, where as protein and fats are not digested until the stomach and small intestine where protease and lipase are produced. Blood flow to the gut is altered during physical activity because the heart, lungs, and muscles take priority. Additionally, for those of us who are not used to diets high in fiber, the chia seeds may create additional "burdens."
Overall, my advise is to use the chia seeds on a regular basis to add omega-3 fatty acids and amino acids as well as fiber into your diet, but to hold out on their usage during athletic events. If you are tempted to try them, make sure to do so before a competitive event or race.
Wednesday, September 9, 2009
Good Nutrition to Fight Mesothelioma Cancer
Richard Moyle, National Awareness Coordinator of the Mesothelioma Center, contributed today's post.
Mesothelioma is a rare cancer that develops in the mesothelial cells that make up the lining of the lungs, heart and abdomen. Though a few other causes of mesothelioma have been discovered, the primary cause is exposure to asbestos. Asbestos is a naturally occurring mineral that was used in a number of military and industrial applications throughout the 20th century. Symptoms do not usually become noticeable until about 20 to 50 years after primary exposure and the cancer is typically diagnosed in later stages when treatment options are more limited.
Even though mesothelioma is not a cancer that can be prevented by better nutrition, a healthier and more balanced diet can be very beneficial to mesothelioma patients. Better eating can not only improve chances of survival, but also help alleviate painful disease symptoms and unwanted treatment side effects.
One of the most common side effects of mesothelioma treatment is nausea. There are a number of dietary changes you can make to help this problem. Dry grain products like crackers and toast can help calm an upset stomach. Bland foods will also help with nausea, as well as acid reflux problems.
Dark green leafy vegetables are filled with essential vitamins, minerals, and other nutrients that provide important cancer-fighting benefits. Along with antioxidants that fight cancer-causing free radicals, dark leafy greens contain phytochemicals, powerful anti-cancer enzymes that help cleanse the body of carcinogens and block the activity of enzymes that are known to activate carcinogens.
There are also many delicious types of berries you can incorporate into your diet to benefit from the cancer-fighting nutrients they contain, including blueberries, blackberries, raspberries, strawberries, loganberries, cranberries. Berries contain a number of cancer-fighting phytonutrients like anthocyanins, ellagic acid, pterostilbene and resveratrol. In one study, extracts of six types of berries were tested for their ability to prevent the growth and spread of different types of cancer cells. Amazingly, each different type of berry was found to have an entirely unique combination of phytonutrients, and all six varieties of berry extract were able to kill cancer cells in the laboratory.
Garlic can also be beneficial for mesothelioma patients as it produces a chemical called allicin. Garlic appears to have the greatest affect on stomach cancer and prostate cancer in men, but affects have been noted in all types of cancer and on different carcinogens. Animal trials have been performed with positive effects. In one such study, a number of mice with cancer were injected with allicin. The control group (those not injected with the compound) lived an average of two months, while those receiving the injection lived an average of six months or longer.
Cancer is a complex medical condition, with many factors playing various roles in development and treatment. However, most patients will undoubtedly benefit from a better diet in a number of ways.
Mesothelioma is a rare cancer that develops in the mesothelial cells that make up the lining of the lungs, heart and abdomen. Though a few other causes of mesothelioma have been discovered, the primary cause is exposure to asbestos. Asbestos is a naturally occurring mineral that was used in a number of military and industrial applications throughout the 20th century. Symptoms do not usually become noticeable until about 20 to 50 years after primary exposure and the cancer is typically diagnosed in later stages when treatment options are more limited.
Even though mesothelioma is not a cancer that can be prevented by better nutrition, a healthier and more balanced diet can be very beneficial to mesothelioma patients. Better eating can not only improve chances of survival, but also help alleviate painful disease symptoms and unwanted treatment side effects.
One of the most common side effects of mesothelioma treatment is nausea. There are a number of dietary changes you can make to help this problem. Dry grain products like crackers and toast can help calm an upset stomach. Bland foods will also help with nausea, as well as acid reflux problems.
Dark green leafy vegetables are filled with essential vitamins, minerals, and other nutrients that provide important cancer-fighting benefits. Along with antioxidants that fight cancer-causing free radicals, dark leafy greens contain phytochemicals, powerful anti-cancer enzymes that help cleanse the body of carcinogens and block the activity of enzymes that are known to activate carcinogens.
There are also many delicious types of berries you can incorporate into your diet to benefit from the cancer-fighting nutrients they contain, including blueberries, blackberries, raspberries, strawberries, loganberries, cranberries. Berries contain a number of cancer-fighting phytonutrients like anthocyanins, ellagic acid, pterostilbene and resveratrol. In one study, extracts of six types of berries were tested for their ability to prevent the growth and spread of different types of cancer cells. Amazingly, each different type of berry was found to have an entirely unique combination of phytonutrients, and all six varieties of berry extract were able to kill cancer cells in the laboratory.
Garlic can also be beneficial for mesothelioma patients as it produces a chemical called allicin. Garlic appears to have the greatest affect on stomach cancer and prostate cancer in men, but affects have been noted in all types of cancer and on different carcinogens. Animal trials have been performed with positive effects. In one such study, a number of mice with cancer were injected with allicin. The control group (those not injected with the compound) lived an average of two months, while those receiving the injection lived an average of six months or longer.
Cancer is a complex medical condition, with many factors playing various roles in development and treatment. However, most patients will undoubtedly benefit from a better diet in a number of ways.
Tuesday, August 11, 2009
Why Exercise Won't Make You Thin
by Melissa Bosslet, RD, LN, CPT
Time Magazine summarizes what every dietitian already knew - eating right is 85% of winning the battle against the bulge. The article is well written, so you should read it and escape with insight into your post-exercise indulges. I dare you, add up those calories. In the meantime, here is a quick summary.
Just because you exercised does not mean...
My favorite post exercise meal instead of pizza or a doughnut? Salmon (anti-inflammatory and full of good quality protein for muscle building), quinoa (a low glycemic grain balanced with some protein to replace carbohydrates), a dark green leafy salad with kale and tomatoes (anti-oxidants to repair damaged cells), water with lemon (hydrating + vitamin C for immunity), and steamed broccoli (contains quercetin which has anti-inflammatory and anti-oxidant properties). See ya at the gym!
Time Magazine summarizes what every dietitian already knew - eating right is 85% of winning the battle against the bulge. The article is well written, so you should read it and escape with insight into your post-exercise indulges. I dare you, add up those calories. In the meantime, here is a quick summary.
Just because you exercised does not mean...
- You should be sedentary the rest of the day. Lesson learned - take the stairs!
- You can't "exercise" again. If you spent some time at the gym, it is still beneficial to go for a walk, garden, golf, throw the ball around with the kids. It all adds up.
- You should eat whatever you want. Greater calories in than out still equals weight gain (or lack of weight loss). Also keep in mind what you are eating may be changing your hormones or creating stress on the body which will also prevent optimal health.
- You shouldn't exercise differently. Doing the same exercise every day for multiple years will not create weight loss. You must change to see results - the body responds to change, both in exercise and in food choices.
- You should drink a sports drink like Gatorade or Vitamin Water. Save sports drinks for very warm days where you exercised over 1 hour. Most likely you will replace the sugars and electrolytes you lost while exercising within your next meal.
- Has cardiovascular and disease fighting benefits.
- Has anti-aging properties. It keeps are bones and muscles strong and our brains sharp.
- Is calorie expending, which means you are burning calories. Just make sure it is a calorie deficit if you are trying to lose weight. Also keep in mind cutting calories too sharply will put your body into starvation mode and you will conserve body fat. Maintain a 300 to 500 calorie deficit.
My favorite post exercise meal instead of pizza or a doughnut? Salmon (anti-inflammatory and full of good quality protein for muscle building), quinoa (a low glycemic grain balanced with some protein to replace carbohydrates), a dark green leafy salad with kale and tomatoes (anti-oxidants to repair damaged cells), water with lemon (hydrating + vitamin C for immunity), and steamed broccoli (contains quercetin which has anti-inflammatory and anti-oxidant properties). See ya at the gym!
Monday, June 1, 2009
Curb the Cravings
Tips to Avoid Indulging
by Melissa Bosslet, RD, LN, CPT
Next time you can't say no to the Kit-Kat or you just have to have some ice cream after dinner, sit back and think about what your body is trying to tell you. Cravings - sugar, carbohydrate, salt, etc.- are signs that the body is missing something. Sometimes it is a particular nutrient, other times it is energy, and often times the body is missing the feel good hormones serotonin and/or dopamine. Serotonin is responsible for the euphoric feeling after indulging in carbohydrate rich foods. Carbs are precursors for this particular neurotransmitter, so when levels are low due to lack of sleep, insufficient sunshine, or inactivity, the brain responds by signaling your body to consume carbohydrates. Instead of picking up the donut, focus on other ways to boost serotonin levels naturally. Eat foods high in tryptophan, an amino acid that helps make serotonin, such as brown rice, chicken or turkey, yogurt, or cashews. Otherwise, catch a cat nap - 20 minutes will boost those levels, or 30 minutes of exercise will do the same thing.
Dopamine is another vital brain chemical that effects mood, appetite, and energy levels. Dopamine is easily depleted by stress, excess sugar, alcohol, or caffeine. To boost dopamine levels, focus on consuming plenty of tryptophan containing foods. Bananas, pumpkin seeds, avocado, almonds, and soy products will all help synthesize dopamine, boosting mood and shrinking that craving.
Next time a craving rears its ugly head, focus on these things:
by Melissa Bosslet, RD, LN, CPT
Next time you can't say no to the Kit-Kat or you just have to have some ice cream after dinner, sit back and think about what your body is trying to tell you. Cravings - sugar, carbohydrate, salt, etc.- are signs that the body is missing something. Sometimes it is a particular nutrient, other times it is energy, and often times the body is missing the feel good hormones serotonin and/or dopamine. Serotonin is responsible for the euphoric feeling after indulging in carbohydrate rich foods. Carbs are precursors for this particular neurotransmitter, so when levels are low due to lack of sleep, insufficient sunshine, or inactivity, the brain responds by signaling your body to consume carbohydrates. Instead of picking up the donut, focus on other ways to boost serotonin levels naturally. Eat foods high in tryptophan, an amino acid that helps make serotonin, such as brown rice, chicken or turkey, yogurt, or cashews. Otherwise, catch a cat nap - 20 minutes will boost those levels, or 30 minutes of exercise will do the same thing.
Dopamine is another vital brain chemical that effects mood, appetite, and energy levels. Dopamine is easily depleted by stress, excess sugar, alcohol, or caffeine. To boost dopamine levels, focus on consuming plenty of tryptophan containing foods. Bananas, pumpkin seeds, avocado, almonds, and soy products will all help synthesize dopamine, boosting mood and shrinking that craving.
Next time a craving rears its ugly head, focus on these things:
- Try eating a food that will lead to production of serotonin and/or dopamine
- Avoid situations that tend to provoke cravings
- Indulge in a nap instead of the food
- Stay well nourished by eating a variety of foods every 3-4 hours to balance blood sugars and prevent serotonin lulls
- Wait 15 minutes - often times the craving will pass
- Really think about what the body is missing - protein? healthy fats? nutrient rich carbs?
Friday, May 29, 2009
Attention Athletes
If I haven't personally convinced you to look at your diet for the answer to most health and fitness concerns, read this article:
Unhealthy Lifestyle Nearly Ruined Famiglietti
Then, pick up the phone and call 301.231.0026 to receive your Nutrition Evaluation from Registered Dietitian/Certified Personal Trainer Melissa Bosslet or Elizabeth Blumberg. Watch your sports performance soar!
Unhealthy Lifestyle Nearly Ruined Famiglietti
Then, pick up the phone and call 301.231.0026 to receive your Nutrition Evaluation from Registered Dietitian/Certified Personal Trainer Melissa Bosslet or Elizabeth Blumberg. Watch your sports performance soar!
Thursday, May 28, 2009
Living Without
The magazine Living Without provides a magnitude of wonderful information for anyone with food allergies or food sensitivities. They always offer wonderful recipes and allergen-free product suggestions - you can even sign up for weekly emailed recipes. Monthly articles are a great resource as well. Living with food allergies can be difficult but the authors give great tips and share experiences. Check out past issues online!
Tuesday, May 19, 2009
Starbucks Tries Gluten Free
By Melissa Bosslet, RD, LN, CPT
During my morning stop at Starbucks*, I noticed a new pastry in the case. Valencia Orange Cake, and it's Gluten Free! Each mini cake is individually wrapped to prevent cross-contamination. Ingredients include egg, almonds, orange pulp, sugar, orange peel, gluten free baking powder, and orange oil. So the tiny cake is not allergen free, but it doesn't have any wheat, rye, or oats. Although I did not personally try the cake, after researching the taste online, the verdict appears to be tasty! Reports mention that it had lots of orange flavor despite a hint of egg (egg is the first ingredient).
As for their drinks, most are naturally gluten free sans the frappuccino with "chips," such as the Java Chip or Chocolate Chip. The Cafe Vanilla Frapuccino and Vanilla Bean Cream Frappuccino both contain a Vanilla Bean Powder that is produced in a factory that also makes gluten-containing products but does not contain gluten itself. The eggnog seasonal drinks are gluten free depending on the local suppliers manufacturing practices.
*Don't worry - I do practice what I preach. My drink order is a grande decaf, black.
During my morning stop at Starbucks*, I noticed a new pastry in the case. Valencia Orange Cake, and it's Gluten Free! Each mini cake is individually wrapped to prevent cross-contamination. Ingredients include egg, almonds, orange pulp, sugar, orange peel, gluten free baking powder, and orange oil. So the tiny cake is not allergen free, but it doesn't have any wheat, rye, or oats. Although I did not personally try the cake, after researching the taste online, the verdict appears to be tasty! Reports mention that it had lots of orange flavor despite a hint of egg (egg is the first ingredient).
As for their drinks, most are naturally gluten free sans the frappuccino with "chips," such as the Java Chip or Chocolate Chip. The Cafe Vanilla Frapuccino and Vanilla Bean Cream Frappuccino both contain a Vanilla Bean Powder that is produced in a factory that also makes gluten-containing products but does not contain gluten itself. The eggnog seasonal drinks are gluten free depending on the local suppliers manufacturing practices.
*Don't worry - I do practice what I preach. My drink order is a grande decaf, black.
Nutrition Facts:
Calories - 290
Total Fat - 16g
Saturated Fat - 2g
Trans Fat - 0g
Sodium - 40 mg
Total Carbohydrate - 32g
Dietary Fiber - 4g
Tuesday, May 12, 2009
Allergy Resource
If you have food allergies or sensitivities, you know the struggle of eating outside the home. Waiters and waitresses often do not understand the repercussions of serving you a contaminated meal. With an increase in allergies in children and recent developments in diagnoses of Celiac Disease, some restaurants are using "allergic people" as their niche market. 62% of eating establishments consider allergen-free and gluten-free to be a growing, profitable market. It makes sense. If a customer is looking for a safe restaurant to dine at and has a positive experience, they are more likely to be repeat customers. Restaurants are taking advantage of the niche market to wow diners. Look into the following restaurants for specialty menu items:
- 5 & Diner
- 99 Restaurant
- Adobo Grill/da Vinci
- Aurelio's Pizza
- Austin Grill
- Beau Jo's Pizza
- Biaggi's Ristorante Italiano
- Bonefish Grill
- Boston Market
- Bugaboo Creek Steakhouse
- Burtons Grill
- Carion's Italian Grill
- Carraba's Italian Grill
- Charlie Brown's Steakhouse
- Cheeseburger in Paradise
- Claim Jumper
- First Watch
- Fleming's
- Garlic Jim's Famous Gourmet Pizza
- Kona Grill
- Lee Roy Semlon's
- Legal Seafood
- Maggiano's Little Italy
- Mitchell's Fish Market
- Outback Steakhouse
- PF Chang's China Bistro
- Picazzo's
- Pizza Fusion
- Red Robin
- Romano's Macaroni Grill
- Ted's Montana Grill
- Thaifoon, Taste of Asia
- The Elephant Walk
- Timber Lodge Steakhouse
- Uno Chicago Grill
- Weber Grill
- Wendy's
- White Chocolate Grill
- Wildfire
- Z'Tejas Southwestern Grill
Friday, May 1, 2009
Menstrual Madness
Now that we know we really shouldn't eat more during our periods, what the heck do we do with the cravings? And what about the annoying bloating? No fear, dietitian Melissa is here!
- Eat a Hormonally Healthy Diet - see Melissa or Elizabeth for a nutrition plan specific towards your hormonal needs.
- Avoid salt - salt will make you retain more water and further increase bloating. On the other hand, do not reduce the amount of water consumed. Dehydration will make matters worse!
- Avoid a lot of animal fat in your diet - this slows down the movement of the digestive tract. Fat, especially saturated fats, takes longer than carbohydrates and proteins to digest.
- Eat small frequent meals - this helps keep blood sugars balanced, thus balancing hormones. Also, it cuts back on the distention and bloating of the belly and reduces cravings.
- Avoid a lot of fiber - although fruits and veggies are normally your healthiest bet, during your period they can increase bloating. Cooked veggies are a great way to get in your nutrients without a ton of extra fiber.
- DO NOT SKIP BREAKFAST! No matter how fat you are feeling, skipping breakfast is actually the worst thing you can do for yourself, especially during your period. It will throw your hormones all out of whack and make those sugar and salt cravings come back with a vengeance.
- Eliminate, or at least reduce, caffeine and alcohol during your period (if not in general). The diuretic and stimulating effect of these chemicals increase PMS hormones and cause you to crash even harder when the effects wear off.
- Increased progesterone levels during your period can make you sleepy. Compensate for this with added exercise, which will increase your serotonin levels, thus reducing moodiness and irritability and giving you a surge of energy. The muscle activity also reduces water retention by forcing blood into the heart.
- Use a heating pad to reduce bloating and menstrual pain - the heat increases blood flow.
- Lose weight - carrying around extra weight contributes to fluid retention by putting more pressure on the abdomen and other body tissues.
- Increase your intake of calcium, B vitamins (especially B6) to reduce period symptoms such as carbohydrate cravings, moodiness, and irritability. Evening Primrose Oil is also very helpful. Talk to Melissa or Elizabeth for more supplement recommendations that can help your PMS. Remember, you can get a FREE 20 minute vitamin/supplement consultation with EB!
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