Dying for Sweets?
- At October 21, 2011
- By Katherine
- In Articles, News
0
Dying for Sweets
The Science Behind Cravings and What to do About Them
The holidays – starting with Halloween – can trip up even the most conscientious dieter. This happened to a client who had lost and kept off 20 pounds successfully. The Halloween trap caught her by surprise. She bought several bags of Snickers, her favorite candy bar, and began a binge that didn’t end until the candy was gone – long before Trick or Treat even began! That brought her up a couple of pounds. The holidays came and before you know it, she had gained almost ten pounds before winter was out.
If you don’t want this to happen to you…
It’s not just in your head – and you are not alone! There are special challenges posed with some foods, particularly sweets, which have been confirmed by scientific research. So if you don’t want to feel overstuffed, bloated, and stuck with extra depressing pounds you’ll have to fight to take off, listen up, I have some good advice for you…
With Halloween and the holidays looming, it’s important to determine your strategy for dealing with the temptation of sweets: what you eat, what you bring in your home, and what you serve others. My philosophy is that all foods can be enjoyed in moderation. Understanding the science behind sweet craving and overeating can help us eat in a more moderate and healthy way.
The Science
People have an inborn attraction to sweets. If you don’t believe it, simply watch an infant’s response to something sweet versus, say, a vegetable. There’s an automatic acceptance, even joy, after eating something sweet. On the other hand, vegetables are an acquired taste, which may take 10 – 20 tries before acceptance. This is partly explained by evolution. We’ve been eating naturally sweet foods such as breast milk and fruit for millions of years. They contain life-sustaining nutrients, and a love for those foods helped keep us alive. Also, during evolution, an attraction to scarce calorie-dense foods, such as sweets and fats, improved our chances for survival.
But there are other explanations. The research surrounding our attraction to sweets has stepped up in recent decades. Scientists are grappling with understanding the calorie imbalances causing the obesity epidemic, which is partly fueled by eating too many sweets.
Our brain chemistry holds an important clue. Research shows that sweets, like many antidepressants, increase the brain chemical, serotonin, which helps regulate mood and appetite.
“Without carbohydrates, your brain stops regulating serotonin,” says Judith Wurtman, the director of the women’s health research program at the Massachusetts Institute of Technology’s Clinical Research Center in Boston. “Eating carbohydrates profoundly improves mood; which is why a handful of candy corn will make you feel better.”
When we’re stressed, anxious or depressed, serotonin levels can drop, and one way people modify their moods is by eating carbohydrates. But, Halloween and holiday sweet cravings may be uniquely influenced by seasonal changes, too. Studies show that as days get shorter and we are exposed to less sunshine, serotonin levels drop and this leads to increased carbohydrate cravings in susceptible people.
“It’s seasonal; if they sold Halloween and Holiday candy in July, people wouldn’t be as interested,” says Wurtman.
Women are particularly vulnerable to sweet cravings because their brains have less serotonin than men, according to Wurtman.
There have been other explanations for women’s reported increased sweet craving and indulging.
Some researchers attribute the difference to the female hormone, estrogen. It’s been reported that sweet cravings change according to where a woman is in her menstrual cycle, circumstantial evidence that estrogen may play a role. But the findings are inconsistent, as some report increased cravings during menstruation, while others report higher cravings as a premenstrual symptom, a time when serotonin levels may be low.
But the bottom line is clear: “Females overeat sweets compared to males,” says Lisa Eckel, assistant professor of psychology at Florida State University in Tallahassee. Eckel completed a study on rats, published in the American Journal of Physiology, which found that female rats ate more rat chow when it was sweetened, compared with males.
“In animals, having high levels of estrogen is associated with eating more sweets,” says Eckel. This theory has yet to be proven in humans.
Cravings and overeating are difficult to study because they can be so subjective and multifactorial. Other researchers stipulate sweet cravings are mainly determined by culture or by psychological and behavioral factors, rather than physiology.
In some cultures, people don’t crave sweets because they haven’t been exposed to them as regularly as Americans. A study of chocolate, for instance, found that American women crave chocolate significantly more than Spanish women. And while a large percentage of American women reported increased chocolate cravings surrounding their menstrual period, Spanish women did not.
Other studies confirm that exposure during childhood is the major determinant of what we crave and are susceptible to overeating.
I copied my mother’s love for sweets and love of baking; it was a fun activity we did together. In college, to combat loneliness, and heck just for fun, I over-indulged my love for sweets (as the pounds went up and up). I would regularly bake my favorite chocolate chip bars and caramel popcorn, both of which I made in childhood. Study after study shows the importance of parental modeling on a child’s preferences.
Availability and proximity are two of the most important factors science has found influences what we crave and overeat and they probably trump all of the other reasons combined. When tasty foods, such as sweets, are around, we simply eat more of them.
Chances are, a combination of factors is responsible for cravings and overeating sweets at Halloween and the holidays.
“Holiday sweets are novel, they only comes around once a year. It comes in small pieces so you fool yourself into thinking you’re not eating as much,” says Wurtman. “You put it in bowls around the house and eat it mindlessly!”
Wurtman says if you have a strong desire for sweets, it may be a sign that you’re depressed, anxious or stressed. But she insists you don’t have to indulge in sweets to raise your serotonin levels or to feel good. Exercising, stress management, spending time with loved ones are activities which will also help reduce depression, anxiety and stress. (My client discovered a psychological basis for her binges, which she is successfully averting these days).
Using candy to feel better is not a great solution for your waist line. It is so high calorie, it doesn’t take much to overeat and forget your weight loss plans. For the same calories in a candy bar, you could eat four apples, or maybe you couldn’t – and that’s the point!
Don’t get me wrong, I’m not urging you to be a Halloween Scrooge. I believe it’s possible to have fun with Halloween, and even eat Halloween candy, but still avoid some of the excesses that many of us have fallen victim to in the past.
Here are a few suggestions.
- To reduce the possibility of seasonal cravings, make sure you’re getting 30 minutes to one hour of sunlight each day by taking a walk in the mornings or at lunch. You may be able to “catch up” on the weekend, if you didn’t get enough rays during the week,
- Eat plenty of healthy carbohydrates, such as fruits, vegetables, whole grains and legumes, to keep serotonin at optimum levels and reduce cravings of less healthy carbohydrates, such as refined sugar,
- Include a naturally sweet fruit in your meals – and within your healthy calorie allotment. Since we naturally crave a variety of flavors, including sweets, this will reduce sweet cravings beyond your calorie needs,
- If you feel driven to eat sweets, it may be a signal that you’re depressed, anxious or stressed. Reduce tension and anxiety by meditating, exercising or talking with loved ones. It’s important to understand the core of the problem and for that, you may need to seek help from a professional,
- If you want to lose weight, keep your candy – or other “extra” calories – to no more than 10% of your daily calories (that’s 200 calories for the average 2,000 calorie intake, or 150 for 1,500 calories). You may even get away with one big splurge on Halloween. But if you splurge for two or more days, it will probably effect your waist line negatively,
- If you can’t resist eating too much candy, wait to buy it on the day of the party or event (or, don’t buy it). This way, the candy won’t be sitting around as a constant temptation
- Buy only what you need for the event and buy your least favorite candy. Give away the remaining candy at the end of the evening so that there’s nothing left,
- Reduce the variety of what you buy as VARIETY is the biggest cause of overeating,
- Try fun and healthier alternatives to sweets to have around your home and serve to family and guests, such as popcorn, roasted pumpkin seeds, sliced apples and fruit with nice dips,
- Most importantly, if you do find you overeat, lighten up, don’t dwell on the negative and get over it! Analyze objectively what you can do differently next time,
With awareness and good planning, you can have your sweets and eat them, too!
Najmieh’s Cauliflower KuKu with Fresh Parsley and Spices
- At October 16, 2011
- By Katherine
- In News, Recipes
- 0
Najmieh’s Cauliflower KuKu with Fresh Parsley and Spices
A “Kuku” is a Persian mix between a frittata, a type of Spanish omelette, and a souffle. You can use any vegetables and spices, making a delicious and elegant breakfast, lunch or dinner dish. For instance, I’ve used all cauliflower, and I’ve mixed it up with 1/2 cauliflower and 1/2 brussels sprouts, for a change.
Serves 4
Ingredients:
¼ Cup (4 Tablespoons) Canola or Olive Oil
1 Medium Onion, peeled and thinly sliced
2 Cloves Garlic, peeled and thinly sliced
1 Pound Cauliflower Florets, fresh or frozen (1 small head), coarsely chopped
Pinch of Iodized Salt
1/4 teaspoon Freshly Ground Black Pepper
1/2 teaspoon Turmeric
1/4 teaspoon Smoked Paprika
1/4 teaspoon Cayenne
1/2 teaspoon Ground Cumin
4 Eggs
1/2 teaspoon Baking Powder
1 Tablespoon Flour
1/2 teaspoon Iodized Salt
¼ Cup Fresh Parsley, Chopped
4 Sprigs of Parsley for garnish (optional)
Instructions:
Preheat oven to 350 degrees F.
Meanwhile, heat 2 Tablespoons of the oil in a large skillet and brown the onion, garlic and cauliflower over medium high heat for about 15 minutes, stirring occasionally. Stir in the pinch of salt, the pepper, turmeric, smoked paprika, cayenne, and cumin. Let cook on low for another 5 minutes. Cool.
Break eggs into a mixing bowl and add the 1/2 teaspoon of salt, the baking powder, flour, and parsley. Whisk lightly. Add the cooled onion, garlic and cauliflower to the egg mixture and fold with a rubber spatula or large wooden spoon.
Heat the remainder of the oil – 2 Tablespoons – in an 8-inch ovenproof baking dish, such as a round, glass Pyrex dish, by placing it in the oven for 10 minutes, or more. Pour in the egg mixture (it will sizzle) and bake uncovered for 50 to 55 minutes until lightly golden on the top and a “tester” such as a thin knife or metal kabob stick, comes out clean.
Remove from the oven, allow to rest for 5 minutes. Loosen the edges with a thin knife, cover with a serving plate and invert onto the serving plate. Cut into 4 pieces and serve with a sprig of parsley.
Recipe total calories = 900. Divided by 4 servings = 225 calories/serving
“Cauliflower KuKu with Fresh Parsley and Spices” was adapted from Najmieh Batmanglij’s “Food of Life: New Edition” (Mage Publishers, 2011)
Fighting Malnutrition and Obesity: “Food Day” Kick-Off Seminar
- At October 13, 2011
- By Katherine
- In News
- 0
The District of Columbia Metropolitan Area Dietetic Association (DCMADA) and the University of the District of Columbia present…
“Fighting Obesity and Malnutrition in the District of Columbia and the Nation”
A “Food Day” Kick-Off Event
Saturday, October 15
10 am to 1 pm
Agenda:
9:10 – 10 am: Registration and Networking
10 – 10:30 am: “Leading in Your Community and Making Volunteerism Count”
– Katherine Tallmadge, M.A., R.D., L.D. President, DCMADA
Learning Objective: To learn the tenents of compassionate leadership and ways to apply them in personal and professional lives
10:30 – 11 am: “USDA’s ‘Let’s Move’ Update: Impacting the Country’s Health Through Nutrition”
– Marissa Duswalt, R.D., Truman Albright Fellow, United Stated Department of Agriculture
Learning Objective: The session will provide specific ways audience members can play a role in First Lady Michelle Obama’s Let’s Move! initiative.
11 – 11:30 am: “DC Healthy Schools Act Update: How D.C. is Setting the Example for the Nation”
–Sandra Schlicker Ph.D and Dawanna James-Holly Ph.D,
Wellness and Nutrition Services, Office of the State Superindentent of Education
Government of the District of Columbia
Learning Objective: To inform the audience about the landmark DC Healthy Schools Act of 2010 and to ask for their help and support in implementing it in our schools
11:30 – 11:50 am: “Empowerment of Parents Through Good Nutrition”
– Jean L. Johnson, M.S., R.D., L.D./N.,
Extension Specialist/Nutrition and Health-Center for Nutrition Diet and Health
University of the District of Columbia
Learning Objective: To identify methods to promote good nutrition to children through family involvement and community resources
11:50 – 12:10 pm: “Helping Children to Swallow Nutrition: How to use Literature, Music, and Movement to reinforce good nutrition”
– Angela Mbodj, CEO, GROW International
Learning Objective: To demonstrate effective models of creating and integrating healthy nutrition concepts into everyday activities for young children
12:10 – 12:30 pm: “Creative Teaching Strategies Aimed at Children”
– Tambra Raye Stevenson, M.S. DCMADA Student Representative
Learning Objectives: To describe difference between left-brain and right-brain teaching approaches in addressing child nutrition programs, to identify two creative strategies to integrate MyPlate when engaging young, culturally diverse populations, and to suggest two methods to achieve demonstrable improvements in obesity-related behaviors
12:30 – 1pm: Discussion and Q & A Panel – All presentors
WHERE: UDC Van Ness Campus (Redline Metro)
4200 Connecticut Ave. NW
Washington, DC 20008
*** Room A03 Building 44***
The parking lot below building 44 is no longer free on Saturdays. It costs $8.00 per car. $3.50 for students, faculty and staff.
It is advised that attendees use the red line for transportation. Street parking is rare.
WHEN: Saturday, October 15th, 2011 from 10AM-1PM
Registration: FREE! but space is limited and registration is required
Beverages provided courtesty of Safeway
Vitamin Supplements: Good For You? Dangerous?
- At October 13, 2011
- By Katherine
- In Articles, News
- 4
Original Content, The Washington Post
Multivitamins may increase death rates, according to a recent study published in the Annals of Internal Medicine. Only Calcium and Vitamin D were correlated with positive benefits.
This is alarming news as the study was large, well-conducted, and the women who participated had relatively high educations, incomes, and were healthy – a population which normally experiences superior health as compared to others. So how could these negative results be possible?
Let me explain…
Many of us want to include nutrients, the right vitamins and minerals in our diet. But we often don’t want to eat all the foods and calories required to get this balance. What we’re looking for is a magic supplement that will give us more energy, improve the quality and length of life and prevent the chronic diseases of today such as heart disease, cancer and diabetes.
While we know that certain foods have been shown to provide these benefits, can the right supplement do the same?
Leading researchers are increasingly convinced that while supplements can serve many positive purposes, they cannot take the place of a well-balanced diet, and may even be dangerous. Some background…
The Importance of Food
“The thousands of vitamins, minerals and phytochemicals [beneficial plant compounds] in whole foods act synergistically to create a more powerful effect than the sum of their parts, producing a result which cannot be recreated by supplements,” says Jeff Prince, vice president for education at the American Institute for Cancer Research.
Over the past century, nutrition experts gained a fuller appreciation of the need for a plant-based diet. Research began to show in the 1970s that certain patterns of eating, beyond vitamin and mineral intake, were influencing illnesses.
By the 1980s, they found that populations that ate more fruits, vegetables and high-fiber foods experienced lower rates of cancer, heart disease and diabetes. Also, by that time, discoveries had been made that newly discovered phytochemicals and certain vitamins and minerals acted as antioxidants and might prevent chronic diseases such as cancer and heart disease. After all, it had been found that people with high blood levels of two antioxidant vitamins (a form of vitamin A called beta carotene and vitamin E) had reduced lung cancer rates. It had also been observed that people who ate more dark-green leafy vegetables (high in beta carotene) experienced less lung cancer, even if they smoked.
Sensing a major breakthrough, the National Institutes of Health funded one of the biggest studies ever conducted. Known as the ATBC (Alpha-Tocopherol, Beta Carotene) Cancer Prevention Study, published in the New England Journal of Medicine in 1994, it tested the theory that the antioxidant vitamins beta carotene and alpha-tocopherol (vitamin E) would prevent lung cancer in smokers, the highest-risk population. After following 29,000 male smokers for six years, the stunned researchers found “a higher incidence of lung cancer among the men who received beta carotene supplements than among those who did not. In fact, this trial raises the possibility that these supplements may actually have harmful as well as beneficial effects.”
Needless to say, these revelations sent shock waves through the scientific community. “This study was a turning point in the nutrition field, especially when multiple studies kept confirming that supplements didn’t work at preventing cancers and heart disease,” says David Klurfeld, national program leader for human nutrition at the USDA’s Agricultural Research Service. “People think that we can pull out the fiber, pull out the antioxidants. But research does not back that up. Study after study says you gain the most benefit from whole foods.”
Personalized Nutrition
That is not to say that supplements are of no use. They can be of great benefit, when taken based on individualized needs. This study, and others like it, stress the importance of personalizing your supplements by reviewing your medical, family and personal history, your food intake, deciding what you might be lacking; THEN and only THEN making an educated decision, preferably with the help of a registered dietitian and your doctor.
Supplements simply can’t compete with better food choices. Consider these findings:
• When the ATBC Cancer Prevention study data was re-analyzed years later for consumption of fruits and vegetables, researchers found that while supplements did not prevent lung cancer, eating fruits and vegetables high in beta carotene (e.g., carrots, sweet potatoes), lycopene (e.g., tomatoes) and lutein/zeaxanthin (deep-green leafy vegetables such as spinach and kale) reduced lung cancer risk.
• A diet high in cereal and vegetable fiber (35 grams versus 15 grams) reduces the risk of colon cancer by 40 percent, according to recent findings in the EPIC (European Prospective Investigation into Cancer and Nutrition) study. But studies of fiber supplements have failed to find any benefits and some have found an adverse effect.
• A diet high in fruit reduces lung cancer risk by 40 percent, also according to new EPIC study findings. Another study found subjects with a high fruit intake had a 44 percent lower risk of lung cancer compared with subjects eating the least amount of fruit. But when subjects added beta-carotene supplements, there was no benefit from the fruit.
• Men who ate 10 servings of tomato products weekly reduced their risk of prostate cancer by 35 percent compared with men who ate fewer than 1.5 servings, according to a Harvard Health Professional study. While the benefit is largely attributed to the phytochemical lycopene, trials of lycopene so far have found it is less potent than the tomato.
• A diet high in fruits and vegetables reduced stroke risk by 28 percent, and fruit alone reduced the risk by 40 percent, according to a study published in the American Journal of Clinical Nutrition in 2003. No dietary supplements have been found that significantly reduce stroke risk.
• People who ate collard greens or spinach two to four times per week had a 46 percent decrease in risk for age-related macular degeneration (the leading cause of blindness) compared with those who ate these vegetables less than once per month, according to a study published in the Journal of the American Medical Association this year. No studies have found supplements prevent or improve macular degeneration.
• People who eat more soy have a decreased risk for coronary heart disease, breast cancer and prostate cancer. But when various components of soy foods have been isolated and studied, these finding have not been replicated, and some have found adverse effects.
• A diet high in antioxidant-rich foods helps prevent cardiovascular disease, but the studies of individual antioxidant supplements have been so inconclusive that the American Heart Association recently issued an advisory against taking them to reduce cardiovascular disease
“Researchers are working as fast as we can to find the most effective components in foods,” says Janet Novotny, research physiologist at USDA’s Human Nutrition Research Center in Beltsville. “But so far, studies have shown that while fruits and vegetables are associated with decreased risk of chronic disease, studies of the isolated compounds in fruits and vegetables haven’t shown an effect.”
Food and dietary patterns are complicated and expensive to study, and can defy the brightest minds and best intentions. In the meantime, the best advice is to eat a plant-based diet with at least five to nine servings of fruits and vegetables (you’ll get the most benefit with the higher amount), at least three to four servings of whole grains and regularly eat legumes as a side dish or occasionally as your protein source.
Read “My Health News Daily’s” Rachel Rettner’s article about this study.
Recovery Nutrition for Athletes
- At October 07, 2011
- By Katherine
- In News
- 0
Endurance Nutrition for Athletes
With endurance training, the main goal is to provide calories for daily activity and those expended through exercise in addition to replenishing glycogen (energy) stores and repairing lean muscle mass. Focusing on eating often as well as nutrition pre-exercise, during exercise, and post-exercise is key to training and performing at an optimal level.
When your workouts are strenuous, you need protein, carbs, electrolytes and fluids to bounce back. Believe it or not, plain old Chocolate milk has that and more. Lowfat chocolate milk has 9 key nutrients, including some not typially found in sports drinks, like calcium and vitamin D to strengthen bones and reduce the risk of stress fractures, and B vitamins for energy.
According to several research studies, lowfat chocoalte milk is an effective post-workout recovery drink. Some research even suggests milk may help restore and maintain hydration better than water or certain sports drinks. It has PROTEIN to help build muscle, CARBS to refuel muscles, ELECTROLYTES to replenish what’s lost in sweat, and FLUIDS to help rehydrate the body.
During strenuous workouts, muscle tissue breaks down. It’s the rebound, the rebuilding, that has you coming back stronger next time. For that you need protein in your recovery routine.. And the kind of high quality protein found in milk is ideal.
Most sports recovery drinks add protein and nutrients, but milk is a natural source of high quality protein and nutrients, and with lowfat chocolate milk, you get the right mix of protein and carbs to refuel exhausted muscles… A high quality fuel for a high-quality recovery!
American Dietetic Association Guidelines
Meal-Planning Tips
• Eat frequent meals and snacks throughout the day, Do not skip meals, Limit alcohol intake
• Include a whole grain carbohydrate and a lean protein/healthy fat with all meals and snacks to increase satiety
• Include non-starchy vegetable and fruits with meals and snacks
• Carbohydrate intake should range from 5 g/kg to 7 g/kg for moderate-duration and low intensity training, 7 g/kg to 12 g/kg for moderate to heavy training, 10 g/kg to 12 g/kg for extreme training
o Choose whole, high-fiber grains as your carbohydrate meal choices (breads, bagels, tortillas, cereals, oatmeal, granola bars, crackers, pastas, rice, potatoes, etc.)
- Protein intake should range from 1.2 g/kg body weight to 1.7 g/kg body weight
- Choose lean proteins such as chicken or turkey without skin, lean cuts of red meat, fish, low-fat dairy, eggs, beans, tofu, edamame, or whey or soy protein powder
- Fat intake should range from 0.8 g/kg to 1.0 g/kg
- Increase intake of healthy fats (peanut butter, nuts, seeds, flaxseed, olive oil, salmon/tuna) and decrease intake of saturated fats (fried foods, baked/packaged goods, and white, thick, creamy sauces/spreads)
- Hydration should be adequate so that urine color is pale yellow throughout the day
- Rely on water throughout the day and water/sports drinks during exercise
- Consume post-exercise snack as soon as possible (within 45 minutes) after training
Foods Recommended
Pre-Exercise Eating
• Meal timing: 3-4 hours before exercise
• Meal composition: High in low-glycemic carbohydrate (200 g to 300 g) and lean protein, low in fiber and fat
• Meal hydration: Four hours before activity, consume 5 mL/kg to 7 mL/kg (2 mL/lb to 3mL/lb) or 17 oz to 20 oz water or sports drink
• Snack timing: 30 minutes to 1 hour before exercise
• Snack composition: High in carbohydrate, moderate in protein, low in fat and fiber
• Snack hydration: 5 oz to 10 oz water or sports drink
During-Exercise Eating
• Carbohydrate intake should begin shortly after the onset of activity
• Timing: Consume 30 g (1 ounce) to 60 g (2 ounces) carbohydrate/hr spaced every 15-20 minutes (30 grams/ml = 1 ounce)
• Composition: High-glycemic carbohydrate such as sports drinks/gels/blocks/beans, fruit, high-carbohydrate bars with moderate protein, crackers, etc.
• Hydration: Dependent on sweat rate
o Average: 5 oz to 10 oz water or sports drink every 15-20 minutes
o Sports drinks should contain 6% to 8% carbohydrate
o Replace electrolytes lost via sports drink or foods high in sodium/potassium
Post-Exercise Eating
• Snack timing: Within 30 minutes post-exercise
• Snack composition: 4:1 ratio of high-glycemic carbohydrate to lean protein… Ideal food/drink: Chocolate Skim Milk!
o Recommended amount: 1.0 g to 1.5 g carbohydrate/kg
• Meal timing: 2 hours after exercise (Continue meals in 2-hour intervals up to 6 hours)
• Meal composition: High in low-to moderate-glycemic carbohydrate & lean protein, low in fiber and fat
o Recommended amount: 1.0 g to 1.5 g carbohydrate/kg
• Hydration: 16 oz to 24 oz water or sports drink for every pound lost during exercise
Foods NOT Recommended
Pre-Exercise
• High-fat foods (high-fat meats, heavy sauces/creams, fried foods, buttery foods, desserts)
• High-fiber foods (cruciferous vegetables, whole grains extremely high in fiber, beans)
• Carbonated beverages, Sugary beverages, Alcohol
During Exercise
• Low-glycemic carbohydrates (high-fiber whole grains)
• High-fiber foods (cruciferous vegetables, whole grains extremely high in fiber, beans)
• High-protein foods (meats, dairy, high-protein energy bars)
• High-fat foods (high fat meats, heavy sauces/creams, fried foods, buttery foods, desserts, large quantities of nut butters, nuts, seeds)
• Fluids containing more than 8% carbohydrate (juice, soda, sweet tea, energy drinks, etc.), Alcohol
Post-Exercise
• High-fiber foods (cruciferous vegetables, whole grains extremely high in fiber, beans)
• High-fat foods (high-fat meats, heavy sauces/creams, fried foods, buttery foods, desserts, large quantities of nut butters, nuts, seeds)
• Fluids containing more than 8% carbohydrate (juice, soda, sweet tea, energy drinks, etc.), Alcohol
Health Food Contest: Wine or Concord Grapes?
- At October 03, 2011
- By Katherine
- In Articles, News
- 2
Reader Question: Does Concord grape juice have the same antioxidant value as red wine? Can you address the issue of the value of alcohol as a health food, especially wine and most particularly red wine?
This is a question which has intrigued me for years. I’m a huge fan of Concord grapes, the dark purple- almost black- intensely flavored grape in season now. I’ve always wondered, as I enjoy these delicate treats, if they, or juice made from them, would give me or my non-wine-drinking clients the same health benefits as red wine.
Recent research is bolstering the claims that Concord grape juice is similar to red wine in many respects, but the issue is very complex and the answer far from definitive.
To get the bottom of this mystery, let’s start at the beginning: with the grape. Concord grapes have one of the highest antioxidant scores among fruit, surpassed only by blueberries, blackberries and cranberries, according to Ronald Prior, research chemist and nutritionist at the Arkansas Children’s Nutrition Center in Little Rock. “Concord grapes contain at least fifty to sixty compounds which may play a variety of roles in the body,” says Prior.
Concord grapes are high in a class of phytochemicals (beneficial plant chemicals) called polyphenols, antioxidants which are concentrated in many fruits, some vegetables and in wine, tea and cocoa. They protect against heart disease by reducing blood clot formation. They also prevent cellular and organ damage caused by oxygen radicals, molecules which are believed to be a primary cause of many diseases including cancer and cardiovascular disease.
Certain polyphenols, such as anthocyanins, which give grapes and blueberries their purple pigment, have been found to reverse both physical and mental deficits in aging rats. Preliminary studies in humans are showing similar promising results.
Other polyphenols, called tannins, responsible for the astringent flavor in cocoa, tea, grapes, and other fruits, are powerful antioxidants.
Concord grapes also contain a tiny amount of a newly discovered polyphenol called resveratrol, primarily in the skin, which may help prevent cell proliferation and cancer. Other polyphenols found in the seed, proanthocyanidins, may also prevent cell proliferation and cardiovascular disease.
Another class of antioxidant polyphenols in grapes are called flavonols. Grapes contain the flavonols quercetin, also in apples, and kaempferol, also in broccoli, which are thought to reduce cellular proliferation and cancer.
“All of these compounds work in synergy to create health benefits,” says Beverly Clevidence, research leader of the Diet and Human Performance Laboratory at the United States Department of Agriculture’s Human Nutrition Research Center in Beltsville, MD. “They’re showing promise in our fight against cardiovascular disease, cancer, and even inflammatory diseases such as arthritis.”
But if you’re eating a standard American table grape, you may not be receiving many of these benefits. That’s because half of the antioxidants are in the seed and, to please the American consumer, table grapes (and raisins) have been bred to be seedless. Much of the rest of the antioxidants are in the skin. The darker the skin, the more beneficial compounds are present, which is why green and white grapes contain a small fraction of the antioxidants that red or purple grapes contain.
And that brings us to the juice of the grape. Since most of the antioxidants are found in the seed and skin of the grape – 80% unless the flesh is darker and has more antioxidants, a juice’s or wine’s antioxidant content will be higher if it includes the seeds and skin.
This is why red wine contains eight to ten times the polyphenol content as white wine. Red wine is made by mashing red or purple grapes with their skin and seeds and letting it sit to ferment, whereas white wine is made skin and seedless.
wine and grapes
“Both wine’s and juice’s antioxidant content depends on the amount of exposure to the skin and seeds and how much extraction of the polyphenols occurs,” says Andrew Waterhouse, wine chemist at UC Davis. “With red wine, you get maximum extraction, with the darker reds usually containing more antioxidants.” Also, the more astringent the wine, the more tannins. Waterhouse says the presence of tannins is a good marker for all antioxidants: the more tannins, the more polyphenols, in general. Polyphenols are responsible for the flavor, the color and the preservation of wine.
The concept of wine as a health food has been intensively researched since the “French Paradox” was first described by French researcher Serge Renaud in the early 1990s. Renaud found that while the French ate the same fatty diet as Americans, they suffered only half the heart disease rates. He attributed that “paradox” to daily low dose wine drinking. His observation made sense since the Framingham study, a long term study established in 1948 which follows peoples’ diet and health, found a link between moderate alcoholic beverage intake and reduced death from coronary heart disease.
Since then, other large epidemiological studies have confirmed a link between moderate alcoholic beverage intake and reduction in heart disease, as compared to no alcohol or high alcohol intakes. But uncovering the most health-giving types of alcoholic beverages – wine or spirits – and even if alcohol itself plays a beneficial role, have been the subject of heated debate ever since.
On the pro-alcohol side, researchers have found in clinical studies that pure ethanol, in any form, raises HDL, or good cholesterol, by five to ten percent. But that doesn’t explain the whole beneficial effect of alcoholic beverages seen in studies. Researchers have found that wine, for instance, reduces blood clotting, hypertension-related and cardiovascular disease-related deaths and increases polyphenols in the blood, which researchers have found prevents various cardiovascular disease risk factors. But studies comparing pure alcohol with wine show that alcohol alone does not have all of these benefits. Some researchers doubt that ethanol is the most important beneficial ingredient in alcoholic beverages, and especially in red wine. In fact, in clinical studies, consuming high amounts of alcohol has been found to promote oxidation and inflammation, both of which are risk factors in the development of heart disease and cancer. But alcohol is often consumed together with antioxidants contained in the alcoholic beverage that may outweigh its negative effects. In addition, researchers believe alcohol may help the body absorb the antioxidant polyphenols.
“Alcohol may enhance the bioavailability of the antioxidants so that when you drink wine or other beverages or food high in antioxidants, you get more antioxidants in your blood,”
says John Folts, professor of medicine and nutritional sciences at the University of Wisconsin Medical School. “Very few people drink straight alcohol; they mix it with juices like cranberry, orange or tomato juice, which contain antioxidants.”
Food digestion produces increased oxidative stress and oxygen radicals for several hours after the meal. Eating plenty of antioxidants with meals, including wine, fruits and vegetables, helps reduce oxidation caused by the less healthy components of the meal, for instance, saturated fat or carcinogens. This may be another reason why the French get more benefits from drinking wine: they drink it with meals.
So, does Concord grape juice contain all the benefical compounds as red wine? Some compounds overlap. It helps that Concord grape juice is made by pressing and pulverizing the whole grape, including the seeds and the skin, before it is strained and made into juice, according to Welch’s spokesperson Geoffrey Raymond.
In preliminary animal and human clinical studies performed by Folts and colleagues, Concord grape juice and red wine produce similar cardiovascular benefits. They both raise levels of antioxidant polyphenols in the blood, reduce oxidative stress and blood clotting. But because Concord grape juice has half the polyphenol content by volume, you have to consume twice as much grape juice to produce the same effect you get from red wine.
Red wine is more than grape juice with alcohol. Each ounce of wine contains about 1-1/2 ounces of grapes, so it is more concentrated than juice. And the alcohol helps extract polyphenols as the wine ages. This changes the character of some of the polyphenols and different compounds are created, in ways that aren’t completely understood. These differences may help explain the potent health benefits of red wine found in studies.
“Think of red wine as whole grape extract,” says Waterhouse. “You’re getting the antioxidants out of the juice, the skin and the seeds plus the magnifying effect of the alcohol.”
Red wine contains different levels of antioxidants depending on how it’s processed. Antioxidant content will also vary depending on the variety of the grape, and exposure to sunshine and stress, which increases polyphenol content.
Trying to understand all the compounds and benefits is a complex issue. Experts agree grapes, grape juice and small doses of wine are good for you, but scientists are still unraveling the reasons why. For now, the recommendations are, if you’re an alcoholic beverage drinker, women should not exceed one 5-ounce serving and men should not exceed two 5-ounce servings of wine a day. Experts stress that while moderate wine intake may be beneficial for some, going above the recommendation can be dangerous for your health.
“Given the major problem that alcohol abuse is in many countries, it would not be good nutritional advice to tell people to start drinking wine for their health” says Dr Folts
If you don’t drink alcoholic beverages, eight ounces of Concord grape juice may provide similar benefits. In fact, eating a diet high in antioxidants has been proven to reduce cancer and heart disease, regardless of alcoholic beverage intake.
“People who eat several servings of fruits and vegetables a day have a high polyphenol intake,” says Beverly Clevidence. ”So if you don’t drink wine, just eat more fruits and vegetables!”
Katherine’s Light Sweet Potato Flan with Vanilla Bean
- At October 02, 2011
- By Katherine
- In News, Recipes
- 0
Katherine’s Light Sweet Potato Flan with Vanilla Bean
By Katherine Tallmadge, MA, RD
A “Flan” is a custard dessert. This one is lighter and simpler than most. Sprinkle with toasted pecans for a bit of crunch. Make in six or eight “personal” soufflé dishes, or in one large dish. Perfect as a holiday dessert, it’s a deliciously fresh stand-in for a Pumpkin or Sweet Potato Pie.
Serves 6 – 8
Unsalted butter or butter spray for the ramekins
2 Cups 1% Lowfat Milk
2/3 cup Granulated Sugar
½ Vanilla Bean, halved lengthwise
¾ pound Sweet Potato (1 large)
2 Eggs
1 Egg Yolk
1 Tablespoon Warm Molasses (Optional)
1 ounce (1/4 cup) Chopped, Toasted Pecans (Optional)
Preheat oven to 350 degrees F. Place sweet potato on the oven rack and let cook for about 45 to 60 minutes or until tender when pierced with a fork. Use long tongs to pull out of the oven. When warm to the touch, remove the peel. Mash the potato flesh and measure out ¾ cup.
Turn oven temperature down to 325 degrees F. Lightly butter or spray the insides of 6 or 8 ½-cup ramekins* or a 6-cup glass Pyrex bowl or soufflé dish.
In a medium saucepan, bring milk, sugar, and vanilla bean slowly to a boil, stirring until sugar is dissolved. Turn off the heat. Pull out the vanilla bean and scrape the vanilla seeds into the milk mixture. Return the pod to the pot and let sit for 15 minutes to let flavors blend.
Meanwhile, puree the 2 eggs and 1 egg yolk with the mashed sweet potato (I use a Cuisinart Smart Stick immersion hand blender). Add the sweet potato mixture to the warm milk mixture and puree until well blended – most easily done (and less messy) with an immersion hand blender. For a smooth custard, try not to create too many bubbles.
Pour the liquid into six or eight ramekins, or into the 6-cup soufflé dish. Set the soufflé dish(es) into a large baking pan and add boiling water until it is halfway up the outsides of the soufflé dish(es). Place in the center of the oven and bake until slightly wobbly in the middle – about 40 to 45 minutes for the individual ramekins or 1 hour if you’re using the larger soufflé dish.
To serve: Leave the custards in the water bath until they are not too hot to handle or until ready to serve. Slide a knife around the inside edge of the individual dishes and turn them onto serving plates. Or scoop out 6 or 8 servings from the large soufflé dish. Over each serving, drizzle the warm molasses and sprinkle chopped, toasted pecans.
*A “ramekin” is an oven-proof ceramic or glass serving dish, usually round, but sometimes in novelty shapes, ie, hearts or ovals.
The entire recipe = 1,000 calories (1,242 calories with molasses and pecans). Divided into 6 servings = 167 calories per serving (207 with molasses and pecans). Eight servings = 125 calories per serving (155 with molasses and pecans).
Katherine’s “Light Sweet Potato Flan with Vanilla Bean” was adapted from award-winning cookbook author, Deborah Madison’s “Local Flavors: Cooking and Eating From America’s Farmers’ Markets.”
Sweet Potatoes, considered one of the “Super Foods,” are loaded with Beta-Carotene, the orange pigment which is a potent anti-oxidant. It is important for your immune system, your skin, your vision, bones, reproduction, and may reduce cancer risk. But sweet potatoes provide so much more; they’re also high in fiber, vitamins C, E, the B vitamins, and minerals such as potassium, manganese, magnesium and iron.
Sweet potatoes’ origins date back thousands of years in Peru, became a favorite of Christopher Columbus once he landed in America, and grow particularly well in the American South, where they have become a staple.
How Much Water? Dangers of Drinking Too Much – or Too Little
- At July 29, 2011
- By Katherine
- In News
- 0
The Most Essential Nutrient: Water
Nutrients don’t only come in the form of food; water is the most important and often most forgotten nutrient. You can last a long time without food, but only days without water. Your lean body mass contains about 70 to 75% water, with fat containing much less, or about 10 – 40% water. Because of increased muscle mass, men’s and athletes’ bodies contain more water than women, overweight, or older persons, because of their proportionately lower muscle and higher fat content.
Water is:
- The solvent for important biochemical reactions, supplying nutrients and removing waste,
- Essential for maintaining blood circulation throughout your body,
- The maintainer of body temperature. As you exercise, your metabolism and your internal body temperature increase. Water carries the heat away from your internal organs, where it can do serious damage (leading to heat stroke and even death) through your bloodstream to your skin, causing you to sweat. As you sweat and the sweat evaporates, this allows you to cool off and maintain a healthy body temperature, optimal functioning, and health.
Daily water intake must be balanced with losses to maintain total body water. Losing body water can adversely affect your functioning and health. Once you are thirsty, you’ve probably lost about 1% of your body water and are dehydrated. With a 2% water loss, you could experience serious fatigue and cardiovascular impairments. It’s important to note that individual fluid needs differ depending on your sweat rate, the temperature, clothing, humidity, and other factors.
It is important that you:
- Drink enough water to prevent thirst.
- Monitor fluid loss by checking the color of your urine. It should be pale yellow and not dark yellow, too smelly, or cloudy,
- For short duration (less than 60 minutes), low-to-moderate intensity activity, water is a good choice to drink before, during, and after exercise,
- Supplement water with a sports drink that contains electrolytes and six to eight percent carbohydrates any time you exercise in extreme heat or for more than one hour. You need electrolytes when you sweat a lot or with long duration exercise to prevent “hyponatremia” (low blood sodium) which dilutes your blood and could also lead to serious impairment and death.
- Begin exercise well-hydrated. Drink plenty of fluids the day before and within the hour before, during, and after your exercise session,
- Avoid alcohol the day before or the day of a long exercise bout, and avoid exercising with a hangover,
- Consider all fluids, including tea, coffee, juices, milk, soups, as acceptable (excluding alcohol, which is extremely dehydrating). The amount of caffeine in tea and coffee does not discount the fluid in them even if they have a slight diuretic effect, according to the most recent report by the National Academy of Science’s Food and Nutrition Board,
- Eat at least five cups of fruits and vegetables per day for optimum health, which all contain various levels of water – and the all-important potassium,
- For those who experience high sodium losses during exercise, eat salty foods in a pre-exercise meal or add salt to sports drinks consumed during exercise,
- Rehydrate following exercise by drinking enough fluid (water or sports drinks) to replace fluid lost during exercise. Replace fluid and sodium losses with watery foods that contain salt (soup, vegetable juices). Replace fluid and potassium losses by consuming fruits and vegetables. Home-made sports drinks could be V-8 juice, high in both potassium and sodium. Also, orange juice is high in potassium. Dilute juices 50/50 with water so that they are 6% carbohydrate solutions, which will empty from your stomach quicker than 100% juice,
- For long hikes, when you’ll need food, dried fruit and nut mixtures contain high amounts of potassium, sodium, and calories – continue to drink plenty of water,
- To determine your individualized need for fluid replacement:
During heavy exercise, weigh yourself immediately before and after exercise. If you lose weight, you’ve lost valuable water. Add 3 cups of fluid for every pound lost; use this figure to determine the amount of water (or sports drink) you’ll need to drink before and during exercise to prevent weight/water loss in future.
Harvard Study Finds Certain Foods – NOT Calories – Have a Strong Impact on Weight Gains and Losses
- At June 29, 2011
- By Katherine
- In Articles, News
- 7
Individual foods are more important than calories when it comes to long term weight gains or losses, according to the study. Specifically, potatoes are associated with weight gain, along with sugar-sweetened beverages and meats, while foods like fruits, vegetables, whole grains, nuts and yogurt, are associated with weight loss, according to the study.
“Modest changes in specific foods and beverages, physical activity,TV-watching, and sleep duration were strongly linked with long-term weight gain. Changes in diet, in particular, had the strongest associations with differences in weight gain… The idea that there are no ‘good’ or ‘bad’ foods is a myth that needs to be debunked,” said a researcher in a press release. The study appears in the June 23, 2011, issue of the New England Journal of Medicine.
When I was contacted by USA Today reporter, Oliver St. John, to comment on the Harvard Study, this gave me an opportunity to look over the study so that I could offer an analysis which would help not only “USA Today” readers, but me and my clients better understand it.
I found some of the claims made regarding the study incomplete.
While this is an interesting study and confirms much of what we know about healthy and unhealthy foods, I’m concerned about the sweeping conclusions for the following reasons:
The Harvard study is epidemiological, the kind of study which analyzes large populations and their health outcomes. Because the facts cannot be precisely measured, as it would be in a clinical study -nobody is weighing and measuring the foods people are eating, their body weights, or their lifestyle patterns – the conclusions which can be made are limited. This is true for many reasons. First, there are no “controls” in the study; making it difficult to tease out confounding variables having an effect beyond the particular foods being studied. What I mean is: eating certain foods is associated with specific behavior patterns, so it’s impossible to determine if the effect (weight loss/gain) is due to the food or the behavior pattern. For instance, studies of whole-grain eating find it is a “marker” for engaging in many healthy behaviors. People who eat whole grains are more likely to exercise and eat more vegetables. SO when epidemiological studies find whole grain- eaters are healthier, one must ask: is the effect due to eating whole grains or the lifestyle associated with eating whole grains? The only way to answer this question is, once the epidemiological data is observed, to take the observations into a lab and do a controlled clinical study. The clinical study would need to control for everything – exercise, diet, body weight, etc – and change only whether people are eating refined or whole grains, to determine if the health effect is due to the whole grain eating or the lifestyle.
POTATOES
The Harvard study found potato-eating associated with weight gain. The researchers warned against eating potatoes, attributing the weight gain to the rise in blood sugar caused by potatoes.
I am not quite convinced. Why?
First, many foods cause rises in blood sugar – including whole wheat bread and whole grain cold cereals. But they aren’t associated with weight gain, in fact, quite the opposite.
Second, in America, most potatoes are eaten as french fries or potato chips, and these are very fattening versions of potatoes. So, the way potatoes are cooked – not the potato itself – may be why Harvard’s epidemiological study found potato-eating is associated with weight gain. This argument points to excess calories as a factor.
Also, and this may be an important factor explaining why potatoes are associated with weight gain. When people eat french fries, they are usually eating hamburgers and hot dogs alongside. Not only that, the beverage they’re drinking is SODA (a known contributor to obesity in adults and children). Therefore, instead of the potatoes causing the problem, could it be the meal pattern or high calorie lifestyle associated with people who eat french fried potatoes? In the United States, french fries are eaten together with fattening, unhealthy foods, known to be correlated with increased weight, diabetes, heart disease, you name it. Same with potato chips. People who regularly eat french fries, potato chips, and sodas also eat other fattening and unhealthy foods. In fact, studies show soda-drinking, for instance, is another “marker” but this time, for engaging in unhealthy behaviors like smoking and being sedentary. These confounding variables could influence the study’s results.
This brings me to the last piece of evidence – and what convinces me the most – that potatoes do not a cause weight gain: SWEDEN
In Sweden, people are no fatter than Americans, in fact, they’re slimmer. But, they eat potatoes every day, and often more than once a day. But when Swedes eat potatoes (and I’m sure of this as I am a Swede and visit often), they eat them in small portions, they’re boiled, topped with a little butter (oops), alongside FISH. Not burgers, not fried fish, just grilled, steamed, cured, smoked, or sauteed FISH.
So, if eating potatoes in Sweden is not associated with weight gain, could it be because the potatoes are cooked in a healthier way than in the United States and the meal pattern is a healthier one? 1) the potatoes are boiled, not fried, 2) the potatoes are eaten in smaller, more reasonable portions, and 3) the potatoes are more often eaten together with other healthy foods, such as fish – not burgers and sodas.
And, how do you explain all those poor, skinny Irish and Russians – heck, anyone living in the northern parts of the world – people who subsisted on and depended on potatoes as their only vegetable for centuries. Why didn’t the potatoes make them fat?
Do I believe potatoes are a wonder food? No. But I also do not believe potatoes are “POISON,” as some commentators have stated.
Should you be eating larger portions of watery vegetables and smaller portions of starchy vegetables, such as potatoes? Yes.
Do I occasionally enjoy French Fries and Potato Chips, known to be fattening, unhealthy foods? Yes I do.
Do I eat French Fries and Potato Chips on a regular basis? No, I do not. Do I wish I could?
Yes I do, but I’d rather be healthy and slim.
NUTS
People eating nuts were more likely to have lower body weights, according to the Harvard Study. Their explanation is that nuts are satiating; they make us feel full, inferring that they lead to eating fewer calories overall. Clinical studies have found years ago that adding nuts to meals, especially breakfast, decreased overall calorie intake, making weight loss easier. This is one reason why I have been encouraging nut-eating for many years. Also, we’ve known for quite a while that nut-eaters around the world have fewer heart attacks and are healthier in other ways.
Does this mean you cannot gain weight eating too many nuts? No. Plenty of people eat too many nuts and can become overweight because of it. Nuts are healthy, but fattening little morsels. One ounce, or a small handful, contains about 180 calories. This is why I recommend most people eat one ounce per day. But if weight is not an issue, two ounces a day – or more, if you can afford the calories, is fine – and is even heart healthy. When I work with people wanting to gain weight healthfully, I advise snacking on nuts!
Are certain nuts better than others? I’m not convinced of this. Every time a new study comes out about a nut – any nut – it’s positive news. Certain nuts, though, are more commonly eaten, have a bigger consumer base, and more money to fund scientific studies. This may be why you hear about some nuts over others. It is also a very expensive and time-consuming process for a food to be approved for a health claim on a food label. So, only certain nut growers can afford to put health claims on their labels, and educate you about their health benefits.
While you already know each nut has a different look and flavor, each nut also has its own unique nutritional characteristics. For instance, almonds are the highest in protein and Vitamin E, and the lowest in artery-clogging saturated fat. Walnuts are the only nut with omega-3-fatty acids. Pecans have the highest antioxidant content. Pistachios contain lutein, a compound which may significantly improve eye health.
Bottom Line: Eat nuts every day.
They’re good for you and may help you eat fewer overall calories because they’re so satiating!
Yes, calories matter: So, stick with just one or two ounces, if weight is an issue. If not, eat more.
YOGURT
“Yogurt Spinach Dip” from “Diet Simple”
The study found yogurt-eating associated with lower body weights. Whole civilizations have known about yogurt’s health benefits for thousands of years.
When my mother was recovering from hip replacement surgery I advised her to live on yogurt, fruits and vegetables for healing AND to prevent weight gain from being immobile. It worked. She healed very quickly and lost a little weight at the same time. She was thrilled. I’ve repeated the same advice to my clients, when appropriate, and they’ve been thrilled with the results, too.
Yogurt has many positive qualities. I’m convinced: Yogurt is a Superfood; it may be one of the best overall foods you can eat. Yogurt creates a natural way to boost your immune system by providing probiotics which increase the healthy bacteria in your gastrointestinal tract, according to my friend and colleague, Jo Ann Hattner, MPH, RD, in her book, “Gut Insight.”
Probiotics are live bacteria that promote digestive health. As we age, it is thought that bacterial populations in our gut change – resulting in increased harmful, disease-causing bacteria and fewer protective bacteria. When you add probiotics you repopulate the gut with beneficial bacteria that protect against infection-causing toxins.
You also improve colon health by lowering pH of the colon, so it’s receptive to the beneficial bacteria and detrimental to the disease-causing bacteria, you protect the intestinal lining, and strengthen immunity. Exciting research is evolving on the health benefits of probiotics.
But correlating yogurt with lower body weights is complicated. Do you believe people who regularly eat french fries, potato chips, burgers and sodas eat much yogurt? I don’t think so. This is another case where lifestyle probably plays a huge role and why Harvard’s epidemiological study found yogurt was associated with lower body weights.
While it may be true that yogurt has health benefits causing leanness, this hasn’t been proven conclusively in clinical studies yet. There have been studies showing dairy foods are very satiating… That is, when you eat yogurt, you feel full in relation to the calories. And when you feel extra satiated by something, such as yogurt or nuts, it helps you eat fewer overall calories for the day. There is some evidence that the protein in yogurt may be especially high quality, spare lean muscle (and bone), and increase metabolism, thereby making weight loss a little easier. Diary products may also contain other bioactive compounds contributing to leanness. The Harvard researchers speculated the probiotics in yogurt may be responsible for the weight benefit. All of these reasons could be significant. But, the most significant factor probably is: Yogurt-eaters are more likely to live a healthy lifestyle, exercise, and eat other healthy foods.
My clients, family and friends have known this for years. Why? I love keeping up with the science and keep myself and them informed.
Swedish Gravlax & Mustard Sauce
Swedish Gravlax
Gravlax is salmon which is cured, smothered in a dry preparation of salt, pepper, sugar and dill, and refrigerated for a few days. A Scandinavian staple since the middle ages, when it was salted and slightly fermented before refrigeration was invented. It is served with Swedish hard or soft 100% coarse rye bread, on salads, with boiled potatoes, and almost always with plenty of dill and mustard sauce.
2-1/2 pounds fresh salmon (about 1 side of a salmon), cut in half
4 Tbsp Sugar
5 Tbsp Coarse Salt
1 Tbsp White Peppercorns, coarsely ground
1 Bunch Fresh Dill
Lemon and additional dill for garnish
Salmon Filets sandwiched together to create Gravlax
Mix sugar, salt and pepper in a bowl. Set aside.
Place the salmon halves, skin side down, flesh side up, into a shallow baking pan or cutting board. Evenly distribute the sugar, salt, and pepper mixture over both pieces. Place all of the dill on the flesh side of one fish half. Place the other half on top of the first half so that the flesh sides are together, and the thick part of the top half lies on top of the thin part of the bottom half (see photo). Place in the shallow baking pan, and cover with plastic wrap, or into a large plastic bag. Keep in refrigerator for two to three days (at least 24 hours),while flipping every 12 or 24 hours.
To serve, scrape off the marinade, slice fish thinly and roll. Garnish with lemon pieces and dill. Serve with mustard sauce on the side. Serves 8 to 12.
Salmon, high in omega-3-fatty acids, is good for you!
Swedish Mustard Sauce
1-1/2 Tbsp Chopped Fresh Dill
3 Tbsp Gulden’s Mustard
1 Tbsp Sugar
3 to 4 Tbsp Vegetable Oil
All ingredients should be at room temperature. Place mustard in a small bowl, add sugar. Blend in the oil slowly. Add the dill and mix thoroughly.
Salmon, high in omega-3-fatty acids, is good for you!
Marcus Samuelsson’s Gravlax Club Sandwich
Two Michelin Star – Aquavit Restaurant
excerpted from “Diet Simple: 195 Mental Tricks, Substitution, Habits & Inspirations”
(LifeLine Press)
This modern version of a gravlax presentation was invented by Chef Marcus Samuelsson, who arguably, made Manhattan’s Two Michelin Star Aquavit first soar the heights of popularity in the 1990’s. The Gravlax Club Sandwich combines the velvety textures of guacamole and gravlax, cured salmon (purchase or see recipe above), with crispy iceberg lettuce (or other greens) and chewy whole grain bread, preferably whole rye. If you want to make this sandwich and don’t happen to have gravlax, substitute smoked salmon for similar success.
I’ve used this recipe at parties. Just cut the sandwiches into smaller appetizer size sandwiches, into quarters, and place a tooth pick through all layers for easy grabbing. It’s always a hit.
Makes 5 sandwiches.
2 avocados
Juice from 2 limes
1/2 medium size red onion, finely chopped
1 medium-size ripe tomato, finely chopped
1 jalapeño pepper, cored, seeded and finely chopped
8 sprigs cilantro, finely chopped
Salt and freshly ground black pepper
10 thin slices of 100% whole grain rye bread, or whole wheat if rye is not available
5 thin slices of Gravlax
1 cup shredded iceberg lettuce (or other greens)
1. Mash the avocado with a fork and add the lime juice. Mix the chopped onion, tomato, jalapeño pepper, and cilantro and toss. Season with salt and freshly ground black pepper to taste.
2. Toast the bread slices lightly and let them cool.
3. Place a slice of gravlax on a slice of bread. Spread 1 to 2 tablespoons of the avocado mixture over the gravlax and sprinkle with shredded iceberg lettuce. Cover with a second slice of bread – or leave open-faced as the Swedes would do. Repeat with the remaining bread slices and gravlax.
1 Gravlax Club Sandwich: Calories 300, Total Fat 15g, Saturated Fat 2g, Cholesterol 5mg, Sodium 740mg, Total Carbohydrate 38g, Dietary Fiber 15g, Omega 3 Fatty Acids 0.82 g, Protein 11g
