WHOLE FOODS Cooking Demo

Whole Foods and EB Nutrition are partnering together to bring you "Holiday Hangover, " Wednesday, January 13, 2008, at the Whole Foods on Rockville Pike in Rockville from 6:30 until about 8:00. Melissa Bosslet, RD, LN, and the Whole Foods staff will present ways to compensate for the holiday indulgence and start the new year off on the right track.

EB On the Radio

Listen to Registered Dietitian, Melissa Bosslet, on Rockville Central's online radio. She discusses tips for surviving holiday eating. Melissa broadcasted Friday, December 19, 2008 around 12:30.

What Makes Milk Organic?

On my way to work this morning, I heard a very interesting story on National Public Radio. Standards for labeling milk organic could be changing to incorporate mandated grazing times for the cows. Some large scale organic farms host large numbers of cows in a small field, leaving very little room for grazing and grass feeding.

As of now, regulations for "USDA organic milk" include cows that are free of BGH (bovine growth hormone) and antibiotics, the cows feed is grown without pesticides and chemicals, and that the cows have "access to pasture." Specific pasture time may be required due to the growing desire to know what the term "organic" is describing and because of the disparity in the health content of the milk. Depending on the grazing facilities, cows eat different grasses, including clover, or a combination of a grass and corn-based diet. The milk from the clover fed cows was 60% higher in omega-3 fatty acids. Omega-3 content differed per season as well because of the decreased amount of time cows grazed in the colder, winter months. Gillian Butler, an animal nutritionist with the Nafferton Ecological Farming Group at Newcastle University in Great Britain, published this research in the Journal of Food Science and Agriculture.

Keep your ears percked for more information on organic milk. In the meantime, notice that Whole Foods has the lowest prices around on organic dairy!

Going Gluten Free?

If yesterday's post sounded close to home, it may be a good idea to consult with the Registered Dietitian's at EB Nutrition to discuss a gluten sensitivity. Trying a gluten free diet can be difficult if you are not sure which foods to avoid and where to look for gluten. There are traces of gluten in most foods, even if the food does not contain any wheat, rye, or barley. Oats, for example, are often processed in the same plants as the above grains, thus causing inflammation after ingestion. Gluten can be found in trace amounts in anything from postage stamp paste to chocolate chips.

Although the incidence of gluten intolerance and Celiac's has not increased, the number of people being diagnosed has risen. Thus, the number of gluten-free products and wonderful gluen substitutes and recipes have multiplied. Try these bars for some home-made goodness and a gluten free snack: http://www.elanaspantry.com/snacks/power-bars/. Yum!

Undiagnosed Gluten Sensitivity

by Melissa Bosslet, RD, LN

Gluten intolerance and Celiac's Disease is becoming more widespread and mainstream. Although the disease has been documented all the way back to the first century AD, diagnosis and recognition have progressed rapidly, especially in the last few years. The relationship between the protein found in most starches, gluten, and the inflammatory response associated with Celiac's was discovered mid 1960's. Around the same time, the diagnostic process was revolutionized with the invention of the jejunal biopsy apparatus. With this mechanism, observation of damage to the intestinal mucosal layer could be observed.

In more recent days, even as recent as the last few years, the medical world has stepped up the screening process for Celiac's. Because Celiac's is an autoimmune disease, anyone with another autoimmune disease (i.e. Hashimoto's, lupus, diabetes)should be screened, along with anyone else in the family. The DQ8 and DQ2 gene have been recognized as carrying the Celiac gene. Therefore, if a family member has Celiac's, relatives should be screened. Clinics often screen anyone with diagnostic symptoms as well - diarrhea, vitamin deficiency, gas, bloating, depression, and fatigue.

Although only 1% of the population carries the gene for Celiac's, many people are gluten intolerant or gluten sensitive. They do not have an autoimmune reaction to the protein, but a reaction none the less, potentially leading to a damaged immune system, chronic infections and viruses, gastrointestinal discomfort, and extreme fatigue. In both cases, a gluten free diet and restriction of wheat, barley, rye, and some oats is beneficial and the only cure. Intestinal damage and an increase in mortality are often the other option.

Party Proof Your Diet

by Melissa Bosslet, RD, LN

MSNBC offers advise on which foods to pick at the holiday dinner table. For example, they suggest opting for the mashed potatoes over the stuffing and picking ham over a turkey drumstick. The article is very helpful if these specific foods are at your holiday party, but if they aren't, how do we keep on track with our nutrition plan?

Refer to our December newsletter for more details, but these 3 tips are the essential to stay at the top of your game.

1. Get plenty of sleep- The number 1 problem we see when clients are not losing weight is lack of sleep. The body responds to inadequate sleep by producing cortisol, a stress hormone that leads to weight gain around the middle region.

2. Avoid backloading- Eat a consistent amount of calories throughout the day. If you wait until dinner and especially holiday meals to fill up, energy levels will suffer throughout the day. Your metabolism responds better to small meals spread out throughout the day. Keep healthy snacks convenient so while you are out and about, your blood sugars remain stable. Also, do not go to the party starving. It is more difficult to control choices when your body is deprived.

3. Get moving!- At EB, we say that, "Eating right is just the beginning." Part of what we mean by that is you can only stay so healthy by picking the right foods. You need to stay active during the holidays to burn calories, keep your metabolism functioning, keep muscle tone, and to stay energized. Next time you are feeling sluggish, head to the gym. I guarantee you will feel more energized afterwards.

Keep in mind that these concepts work all year round - not just with the holidays. Enjoy the holidays, but also keep in mind they do come once a year. You probably will survive without having two helpings of your Grandma's famous pie!

Here is a good recipe to bring to a party. Pile your plate with veggies, take about 2 tablespoons of dip, and step away from the appetizer table!


Sesame, Spinach, & Artichoke Dip
Makes 1 3/4 cups

1 bunch of fresh spinach
1 14.75-oz. (396 g) jar or can water-packed artichoke hearts, drained
2 sprigs fresh mint, leaves only
1/4 C. (60 ml) tahini, (sesame seed paste)
Juice of 1/2 lime 1/2 t. ground cumin
3/4 t. salt
1 T. nutritional yeast (optional)
1 t. toasted sesame seeds
Dash or two of paprika

1. Remove stems from spinach, wash thoroughly, and spin dry in a salad spinner. Put spinach leaves into the food processor with the steel blade, and pulse chop until finely chopped.
2. Add artichoke hearts, mint leaves, tahini, lime juice, cumin, salt, and nutritional yeast, and process to an almost smooth puree.
3. Transfer to a serving bowl and sprinkle with toasted sesame seeds and a dash of paprika.
   

Food Journals Really Do Work!

By Melissa Bosslet

In a study conducted by the Kaiser Permanente Center for Health Research enrolled 1700 overweight adults. The regimen consisted of eating 500 fewer calories per day, eat plenty of fruits and veggies, engage in 180 miniutes of exercise per week, and write their food choices down. The participants also attended weekly group sessions with behavior coaches and nutritionists.

Results showed that after 6 months, those who had consistently kept food records lost TWICE as much weight. Attending regular group sessions also led to greater weight loss. The rest of the results appear in the August 2008 volume of the American Journal of Preventive Medicine.

Although it may seem like a nuisance to write down what you eat, it works! We are not just telling you to journal for our benefit, either. It can help you see trends in your diet habits and start paying closer attention to portions. You know what else works, keeping appointments with your Dietitian! It keeps you honest and accountable, so if weight loss is your goal, stick with EB and your journals.

OPEN SESAME!

Some quick facts about these healthy, versatile seeds.
Oldest condiment, from India, 3000 BCE

NUTRIENTS:
Copper- reduces inflammation (74% of daily needs in ¼ cup)
Mg- respiratory benefits, CVD, menopause, sleep (31% of daily needs in ¼ cup)
Zinc- immunity booster
Calcium- reduces colon cancer, osteoporosis, migraines, and PMS symptoms (35% of daily needs in ¼ cup)
and...the phytosterols in sesame seeds help lower cholesterol.

• Sesame oil is resistant to rancidity
• Not a commonly allergic food
• Fine for low purine or goitrogenic-free diet, although sesame seeds do have some oxalates
• Good for skin and digestive system, apply topically or orally!
  

Delish uses:

• Add to cookies, breads, muffins
• With steamed broccoli with lemon juice
• Combine toasted seeds for salad dressing
• Spread tahini- a sesame seed paste- on crackers or bread. Tahini is known as, “The butter of the middle east.”
• Or, saute with chicken, tamari, garlic, ginger, and veggies.
  

Obese Children Risk Thyroid Damage

Last Wednesday, Italian researchers reported that excess weight in children may be causing thyroid damage. Before this research, obesity was often blamed on a slow metabolism and insufficient thyroid hormones, not the other way around. These results further prove that falling into the overweight category will make for a vicous cycle of weight gain and health problems.

The study evaluated 186 overweight children for a period of three years. Results showed 73 of these children had inflamed thyroids. Generally, thyroid inflammation is significant of Hashimoto's disease, an autoimmune disease where the body attacks the thyroid. But the antibodies necessary for this diagnosis were not present.

Obesity causes an increase in leptin, a hormone produced from fat cells that regulates appetite and metabolism. Leptin levels are proportional to adipose stores. Leptin plays a role in the inflammatory response of the immune system, so it makes sense that increased levels of leptin would cause an inflammed thyroid.

The thyroid controls the equilibrium of the body, from the metabolism to body heat control. Multiple hormones, including sex hormones, are also controlled by the thyroid. The thyroid gland also produces calcitonin, which helps regualte blood calcium levels. The good news with this breaking research is that thyroid health can be restored with weight loss. EB Nutrition already employs this principle. We work with patients to maximize metabolism, which inlcudes improving thyroid function, in order to lose weight. We focus on foods and exercise appropriate for thyroid health.

On a side not, this research is very close to home- the Endocrine Society (http://www.endo-society.org/), which publishes the Jounal of Clinical Endocrinology and Metabolism, is located in Chevy Chase, Maryland.

Pumpkin Pie Oatmeal

Reader Recipe of the Month- Oxygen Magazine

This recipe will help you enjoy the flavor of pumpkin without having to eat it in pie form!

1 cup water
½ cup canned pure pumpkin- Good source of potassium, vitamin A, vitamin C, and powerful antioxidants. Pumpkin also has anti-inflammatory properties.
½ cup old-fashioned oatmeal- A heart healthy, high fiber grain. Note: Gluten free varieties are available!
1 tbsp cinnamon- Great for blood sugar control!
1 tsp pumpkin pie seasoning- Adds lots of flavor with no sugar or calories.
2 tbsp Stevia, an herbal sweetener that will not raise your blood sugars. It actually can help control them!

1. In a small pot, bring water to boil.
2. Stir in pumpkin and remove from heat; turn to low.
3. Stir in oats and put pot back on burner, gradually increasing heat to medium low – reduce heat if it begins to bubble or splatter.
4. Cook for 7 minutes until oats are cooked and fluffy.
5. Stir in cinnamon, pumpkin pie seasoning and Stevia.

If you are in a hurry, you can also microwave the oats for 90 seconds – 2 minutes.

For more great recipes, check out Oxygen Magazine's website at http://www.oxygenmag.com/main.php?page=7&id=658.