Is there a link between obesity and eating out? Of course there is. New research is pointing to a link between eating at restaurants and an increase risk of obesity (1). This makes total sense considering the portions of meals and the calories associated.

According to the US Department of agriculture, 1/3 of the calories Americans eat comes from restaurants, which is almost double what it was 30 years ago. More than half of adults eat out three or more times a week and 12 percent eat out more than 7 times a week. Even the economy has not had that much impact on the number of times per week that people eat out, instead of reducing the number of times they eat out they are now choosing lower priced restaurants. Unfortunately this usually means higher calorie, lower nutritious meals.

            When I am talking to people about watching their weight and eating healthier, one of the first recommendations I make is to reduce the number of times they eat out. The second recommendation is not to treat each time you eat out like it is a splurge. If you are going to eat out regularly then you need to think about 2 things: Calories and Healthiness of you food choice. You can make healthy low calorie choices when eating out, but sometimes it is not going to be the choice that sounds the most tempting. Make sure you get a fruit or vegetable (potatoes do not count) at each meal. Watch your portions, ask for a to go box and put half in the box or split a meal with a friend or spouse. Follow the tips below to make healthier choices when eating out.

Eating Out Tips:

• Stick to the basics – grilled/baked chicken, turkey, fish, shrimp
• Always increase your veggies: Have a salad and a side of veggies
• Order Salads, Try to frequent restaurants that have sides of vegetables or high amount of vegetables in dishes (BBQ, Chinese restaurants), Order extra vegetables as sides (especially at sit down restaurants), Order vegetable or bean soups when eating out. If you can go to a natural foods or fresh foods store, many will have ready made sides that you could buy for the day….when you can’t get vegetables, aim for fruit.
• Try Broth Based Soups – especially with vegetables and or beans
• Salad with a protein (chicken, fish, turkey, shrimp) and dressing on the side….watch the extras (croutons, etc)
• Stay away from high fat meats (bacon, sausage, duck, Italian meats, regular beef, lamb)
• Order an appetizer of shrimp cocktail or tuna tartare
• Skip the bread, chips, pita and tortillas

1)      Eating at restaurants boosts risk of obesity, experts warn

By: Kerri Napoleon, RD, CSSD, LD/N

When I talk to people about healthy eating, the vision that comes to their mind is a plain piece of fish or chicken with steamed vegetables or a salad with grilled chicken or fish. In my opinion, eating plain, boring food is one of the most destructive “lifestyle changes” a person can make.  Continuously eating the same food and flavors often leads to cravings for other foods (often not so healthy foods), and often diminishes the enjoyment of eating. I find that people who eat the same plain boring meals are the ones that do not make healthy eating a lifestyle change, but more like a diet. What is the solution?

            Healthy eating does not have to equate to boring food. Utilizing different flavors, herbs, and seasonings is the key to turning your boring meal into a flavorful, satisfying meal. Below are a few tips for adding flavor to your meals without adding fat and excess calories, as well as a tasty fresh herb salmon recipe that really makes that plain fish pop!

When you reduce the fat and calories in a dish you often lose flavors. Use highly flavored ingredients to replace the lost flavors.

•  Herbs & Spices add flavor & fragrance – add at the end of cooking. (Look at the ingredient list – especially combination spices, stay away from ones with salt as the first ingredient)
• Acidic ingredients – citrus juices (Lime, Lemon, O.J., Pineapple) and Vinegars (Flavored or plain)
• Citrus Zest adds a fresh zing to a dish
•  Sweet Ingredients – dried fruits, brown sugar, honey, & maple syrup soften the acidity in tart dishes
• Flavorful oils – olive or sesame oil – add subtle flavor with small amounts
• Nuts,(in small amounts) especially toasted, add crunch & flavor
• Wines & Spirits add a deep flavor
• Onions, Shallots, Scallions, Garlic form an important base
• Hot peppers give ordinary dishes a bit of fire
• Salty ingredients – soy sauce, parmesan cheese, olives – lift the flavors in a recipe – Use in moderation
• Canned tomato products add flavor, body & texture

Grilled Salmon with Herb Crust

Prep: 15 minutes, Grill: 6 minutes, Serves: 4

12 oz fresh or frozen skinless salmon fillets, about ¾ inch thick

1/3 cup coarsely snipped fresh oregano

1/3 cup coarsely snipped fresh cilantro

¼ cup sliced green onions

1 Tbsp lemon juice

2 tsp olive oil

½ tsp minced garlic (1 clove)

¼ tsp salt

1/8 tsp pepper 

1)      Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Cut into 4 serving size pieces; set aside.

2)      In a food processor bowl combine oregano, cilantro, green onions, lemon juice, oil, garlic, salt and pepper. Cover and process until chopped. Transfer to a shallow dish. Generously coat both sides of fish with herb mixture.

3)      Place fish on the greased rack of an uncovered grill directly over medium coals. Grill for 6-9 minutes or until fish flakes easily when tested with a fork, turning once halfway through grilling.

1 serving: 126 calories, 5 g fat (1 g saturated fat), 44 mg cholesterol, 207 mg sodium, 2 g carbohydrates, 17 g protein

By: Kerri Napoleon, RD, CSSD, LD/N

Blueberries are in season, which means it’s a great time to enjoy the benefits of these little berries, not just because of their taste, but for their health benefit as well. Blueberries rank very high in their capacity to destroy free radicals and are packed with antioxidant phytonutrients called anthocyanidins which neutralize free radical damage. Blueberries also contain ellagic acid, another phytochemical that has been shown to prevent cell damage. Blueberries have been touted to protect the brain from oxidative stress, promote gastrointestinal health, prevent colon and ovarian cancer (1) and new research points to them having an inhibitor effect on the development of adipocytes (fat cells) (2).

Blueberries are an excellent source of vitamin C, manganese, and both soluble and insoluble fiber. They are low on the Glycemic Index [GI](an index which ranks the amount of sugar in a food) and Glycemic Load [GL] (the speed in which your body absorbs that sugar). 1 cup of Blueberries has a GI of 40 and a GL of 5 and 80 calories.

Blueberries do, however, rank high on the list of produce with the most pesticide residue (4), ranking #10 out of 12. So, make sure to buy organic blueberries whenever possible, or thoroughly wash them with soap and water prior to consuming. They make a great addition to oatmeal, smoothies, salads and muffins, but they can also be added to savory dishes as well. Below is a great Blueberry Ginger Relish (3) that pairs well with chicken, pork or fish.

Blueberry Ginger Relish

• 1 cup fresh blueberries, coarsely chopped
• 1 shallot, chopped
• 1 serrano chile, seeded and minced
• 1 tablespoon chopped fresh cilantro
• 1 tablespoon lime juice
• 1 teaspoon minced fresh ginger
• 1/4 teaspoon salt

Prepare relish about 20 minutes before cooking meat. Combine blueberries, shallot, chile, cilantro, lime juice, ginger and salt in a small bowl. Makes 4 servings (1/4 cup).

Resources:

1)       www.whfoods.com

2)      Experimental Biology 2011 Meeting, April 2011, Washington, DC

3)      www.eatingwell.com

4)      www.thedailygreen.com

By: Kerri Napoleon, RD, CSSD, LD/N

In certain cultures, like the Moors in Africa, being fat is a symbol of beauty. While revered for their voluptuousness, Moors’ high calorie beauty- diet can kill. Research continues to mount showing that belly blubber increases our chances of developing heart disease, stroke, high blood pressure, diabetes, even cancer.

Researchers with the European Perspective Investigation into Cancer and Nutrition (EPIC) followed about 360,000 Europeans enrolled in one of the largest, longest (ten years) health studies in the world. They found that people with the most belly fat had about double the risk of dying prematurely as people with the least amount of belly fat. And death risk increased with waist circumference, whether the participants were overweight or not.

But don’t be confused and cut out all fat from your diet because the culprit isn’t fat, per say. We all need some fatty tissue in our bodies. It stores energy, regulates hormone function, helps us absorb vitamins and minerals, and provides us with built-in insulation. In fact, 20% to 35% of our daily calories should come from fat. But too much of a good thing – especially if it comes from saturated and trans-fats — is dangerous. It’s especially risky to our health if it settles in your stomach.

Why is stomach fat worse than say, thigh fat?  Well, there are two kinds of fat: subcutaneous fat and visceral fat. Subcutaneous fat is that fat you can see and grab onto – beer bellies, spare tires, pouches, and love handles. It’s the fat that makes a person look fat. It doesn’t look great, but it’s not so risky. Then there’s visceral fat, that’s the kind of fat that hides inside. Visceral fat is the fat that surrounds the abdominal organs. It’s insidious because it’s so hard to detect.

How do you know if you’re walking around with visceral tummy fat? Researchers use DEXA lunar densitometry, where a pencil beam of radiation is scanned over the body, to measure various types of fat and muscle in the body. The device  measures your subcutaneous and visceral fat stores to the 1000^th of a percent.

To get a rough estimate of your visceral fat, measure your waist-to-hip ratio. Apple-shaped people –those who carry more of their weight around their waist – are more likely to be storing up visceral fat. Another way to roughly estimate your visceral fat is to feel your belly: is it flabby or firm? If it’s dense, you may have visceral fat.

Visceral fat is not just a burden of the obese and the beer-bellied. Here’s the Catch: A thin person can have too much visceral fat and be at as great of a health risk as someone twice their weight. Here’s what you can do:

Four Ways to Conquer Belly Fat

1. Measure your waist and hips, then continue to measure them every other month or so. If measurements reveal that your waist is wider than your hips, take it as an urgent message to try to lose some of your belly weight. Women: watch out if your waist expands beyond 35 inches. If your waist size falls into the danger zone and your fat percent is 25 or more, you’re at risk of heart disease.

2. 20% to 35% of your daily calories should come from fat. But make sure to be eating healthy fats:  - either mono- or polyunsaturated fats. Tasty foods with healthy fats include salmon, avocados, olives, walnuts, peanuts, pecans, flaxseed, and soybeans. . Cook with vegetable oils, like canola, olive, or sunflower oil. Dress your salad with olive oil and vinegar. Avoid foods high in saturated fats and carbohydrates.

3. Routine, moderate exercise helps to fend off the fat, and more strenuous activity burns off existing fat. The good news about visceral fat is that it’s the first fat to go once you start shedding pounds. Go for fat-burning cardiovascular exercise as well as moves that firm up and strengthen the abdominal area. Check-in with your doctor before starting any vigorous exercise program.

4. And take a test. If you’re worried about your risks, your doctor can track visceral fat by running a DEXA lunar densitometer scan on you. This will unquestionably tell you how much visceral fat you have. A plan to help reduce the fat can them be developed.

Avocados. . . aren’t they bad for you?

That’s the most common question I’m asked when I bring up the topic of avocados. Avocados are a fruit and one of the few fruits that have fat. Fortunately for your heart, they contain good monounsaturated fat.  Unfortunately for you waist line, they’re also high in calories. Watching your portion size with avocados is the key to enjoying them in your diet. Two to three thin slices or 2 tablespoons of avocado equates to about 50 calories and 4.6 grams of fat.  Avacados do not contain cholesterol (another misconception) and have very little saturated fat (0.6 g). They’re a good source of vitamins and minerals: Vitamin K, Potassium, Fiber, Folate, Vitamin B6, Vitamin C and Copper.

These little gems can be a great addition to your diet.  Add a few slices to a salad or sandwich. Instead of mayonnaise substitute avocados or guacamole (2 Tbsp mayonnaise = 109 calories, and 9.4 g fat).  They can make a great appetizer or light lunch when paired with shrimp (see recipe).

How do you know if an avocado is ripe?

Avocados will not ripen on the tree, so the ripening process begins after they have been picked. Most of the avocados in the store are not ripe yet, so you will need to plan ahead if you are going to use avocados in a recipe. An avocado is ripe when its skin turns from green to a dark brown-green color and “gives” slightly when it is gently squeezed. Look for avocados that are slightly soft, without dark sunken spots or cracks. If you shake an avocado and can hear the pit or a rattle, the fruit is too ripe, don’t buy it. Don’t refrigerate unripe avocados; they will not ripen in the cold. It will take an avocado 3-6 days to ripen in a brown paper bag. If you need an avocado ripened quicker (1-3 days), add a tomato, apple or banana to the brown paper bag with the avocado this will quicken the ripening process. Once the avocado is ripe, it can be refrigerated for up to 5 days. Avocados will turn brown once they are cut, if you do not use it all in one sitting, cover completely with plastic wrap. Whether you buy them ripe or unripe, avocados are a great way to incorporate the heart healthy monounsaturated fat in your diet.

Skip the store bought guacamole and make your own.

Pre made or commercial guacamole is often enhanced with sour cream and or loads of oils. Often avocados are far down on the list of ingredients. This is often done to cut costs, not to help with taste. A healthier version of guacamole should not have added oils or sour cream; the main ingredient should be avocados, tomatoes, onions and spices.

Avocado Salsa or Guacamole

2 peeled, pitted, and chopped avocados

2 vine-ripened tomatoes, seeded and chopped fine

1 red onion, chopped fine(about 3/4 cup)

1 jalapeno pepper, minced (optional)

6 Tbs. fresh lime juice

1 1/2 tsp. salt

Mix all ingredients together. For more of a guacamole style, mash avocados with a fork, then mix in the other ingredients.PER SERVING (recipe serves 13) Calorie: 60, Sodium: 280 mg, Total Fat: 5 grams, Cholesterol: 0 mg, Saturated Fat: 1 grams, Carbohydrate: 4 grams, Fiber: 2 gram, Protein: 1 grams

Shrimp & Avocado Salad

1 lb cooked medium sized shrimp, remove tails

1 medium sized tomato, seeded and choppe

3 scallion chopped

1 garlic clove minced

2 Tbsp fresh lemon juice

1 Tbsp balsamic vinegar

1 large firm avocado, pitted and cut into 1/2 inch cubes

1 Tbsp chopped cilantro

salt & pepper to taste

pinch red pepper flakes

extra virgin olive oil to taste (1/2 Tbsp)

1 head small romaine lettuce, outer leaves removed
Directions:Cook Shrimp or make sure shrimp is completely unfrozen, if you buy it already cooked, and patted dry with paper towels.Assemble all ingredients with shrimp in a bowl except lettuce and mix. For optimum flavor, marinate in refrigerator for 15 minutes or more. It is still very good served right away if you don’t have the time. Serve on bed of chopped romaine lettuce. Serves 4

Per Serving: 250 calories, 11 g fat, 1.75 g saturated fat, 8 g carbohydrates, 2.75 g fiber, 31 g protein

 By Kerri Napoleon, RD, CSSD, LD/N

What’s the difference between Cow’s Milk, Soy Milk, Almond Milk & Kefir?  

The one you choose really depends on what you need in your diet. All of the milks contain a significant amount of calcium and Vitamin D (either natural or fortified), and all are considered low glycemic. Milk and Kefir do have the highest carbohydrate content, but there are lower carb versions of Kefir. If you are lactose intolerant or vegetarian, then soy milk or almond milk might be your choice. Soy milk has higher protein content (6 g in Soy milk versus 1-2 g in Almond milk) and it contains heart healthy isoflavones (genistein and daidzein). The benefit of almond milk is it’s high Vitamin E content (50% Daily Value). Kefir has the highest protein content of all and has an astounding nutritional profile as far as vitamins and minerals are concerned.  But, the most benefit comes from it’s high levels of beneficial bacteria 7 -10 billion CFU’s of Bacteria / Probiotics as well as healthy yeasts.  Kefir is a better alternative to Skim Milk, but taste is often the deterrent and requires an acquired taste. Good luck in finding the right milk for you.

• Skim Milk: 1 cup: 90 calories, 0 fat, 12 g carbohydrates, 8 g protein
  • Pro’s: 35% Daily Value of Iodine, 30% DV Tryptophan, 30% DV of Calcium, 25% DV of Vitamin D, 25% DV of Riboflavin, 15% DV of Vit B12; Good source of Vitamin K
  • Glycemic Index: 32; Glycemic Load: 4
• Soy Milk, Plain, Original: 1 cup: 100 calories, 4 g fat, 8 g carbohydrates, 1 g fiber, 7 g protein
• Soy Milk, Plain Lite: 1 cup: 60 calories, 1.5 g fat, 6 g carbohydrates, 1 g fiber, 6 g protein
  • 25% DV of Vit D, 34% DV of Vit B12, 26% DV of Riboflavin, 30% DV Calcium, 20% DV Copper
  • 1 cup: 20 mg Isoflavones (genistein and daidzein)
  • Glycemic Index: 30; Glycemic Load: 4
• Almond Breeze Unsweetened Milk, Original: 1 cup: 40 calories, 3 g fat, 2 g carbohydrates, 1 g fiber, 1 g protein
• Almond Milk, sweetened: 1 cup: 70 calories, 2.5 g fat, 10 g carbohydrates,    2 g protein
  • 25% DV Vit D, 30% DV Calcium, 50% DV of Vitamin E
  • Glycemic Index: 25
• Lifeway Slim6 Kefir: 1 cup: 110 calories, 2 g fat, 8 g carbohydrates, 2 g fiber, 14 g protein;
• Lifeway Low Fat Kefir: 1 cup: 110 calories, 2 g fat, 12 g carbohydrates, 11 g protein;
  • Contains 7-10 billion CFU’s of Bacteria/Probiotics
  • Contains Tryptophan, Calcium, Magnesium, Phosphorus, B12, Vitamin K, Biotin,
  • Low Glycemic

By:Kerri Napoleon, RD, CSSD, LD/N

 Did you know…

• that the vitamins you are now using are very likely synthetic?
• that synthetic vitamins have only one component out of a whole family of micro-nutrients that accompany them in their natural state?
• that only 50% of a synthetic vitamin can be utilized somewhat efficiently?
• that some sensitive people may actually have an adverse reaction to the synthetic vitamins?
• that scientists can chemically reproduce sea water but when you put fish in this synthetic sea water they die?

Is the World Flat?

At one time many respectable people were mislead to believe that the world was flat. This view was based on what were believed to be very good reasons (for example, the oceans never over-fill, the water must be running off the edge…). Today many respectable people insist that synthetic and natural vitamins have identical molecular and chemical structure. Thus, they insist that synthetic vitamins are just as effective as natural vitamins. Is this reason sufficient basis to form a pro-synthetic judgement?

In the laboratory, chemists can duplicate sea water that is chemically identical to natural sea water, but if you put fish in this synthetic water they will die. Obviously, there is a life-supporting difference between natural and synthetic.

Natural or Whole Food Supplements vs. Isolated Chemical Compounds

When we say natural or whole food supplements, we’re speaking of products that contain the total complex family of micro-nutrients (known and unknown) just as they are found in nature. These micro-nutrients are indispensable for proper vitamin absorption and maximum utilization. That’s the only way you can have optimum nutrition. Synthetic vitamins lack this wonderfully marvelous supporting family.

For example, chromium is a mineral that is not prevalent in the American diet because it is missing from the soil in this country. In it’s natural state, chromium is a glucose tolerance factor or GTF and it helps protect us against diabetes. But GTF is not really just one factor. It’s a whole family of factors.

Almost all chromium products on the market are from chromium picolinate, which is a single isolated compound that is made in the laboratory. Chromium picolinate does not contain the glucose tolerance factor. And yet, GTF is the main benefit of the natural micro-nutrient chromium. So, it doesn’t make sense to take the isolated synthetic chromium. You are not receiving expected health benefits. You might as well be throwing your money away.

Most micro-nutrients are found in families like those in chromium. Another example is beta-carotene. Almost all of the beta-carotene on the market is an isolated synthetic compound made from acetylene gas. It’s no wonder that some of the testing done with the synthetic form of beta-carotene has produced mixed results, and in one study on smokers, produced a negative result.

In nature, beta-carotene is part of a family of carotenoids. It is never found alone. For example, carrots and tomatoes have alpha-carotene, beta-carotene, cantozantheen, gamma-carotene, omega-carotene, etc. And although beta-carotene is a great antioxidant, cantozantheen is already known to be an even more effective antioxidant. In other words, by isolating beta-carotene from its entire family of carotenoids the experts have taken away an even more beneficial antioxidant.

The B vitamins are another good example. In 1925, there was only one known B vitamin. By 1975, ten other B family members had been discovered, bringing the total number of B factors to eleven. There’s no telling how many more will be discoveed by the year 2025.

If you had taken an isolated synthetic B-1 compound in 1925, you would have missed all the rest of the B family factors, which all work together to counteract stress. But if you had used a whole food supplement, you would have gotten all the known and unknown B vitamin factors, and that includes everything that won’t be discovered until the year 2025!

Like chromium, beta-carotene and B-complex, most nutrients are found in complex groups. Amino acids, vitamin E, trace minerals and vitamin C all come in families.  So, with a naturally derived whole food supplement,  you’re not only getting the isolated vitamin, but you’re also getting all of the other known and unknown factors, just as nature intended. And, you know it’s not nice to try to fool Mother Nature!

Biological Activity Reduced 50%

Proponents of synthetic vitamins might claim natural and synthetic are equally effective; but when it comes to Vitamin E, that natural form is internationally recognized to be more biologically active than the synthetic form. The biological activity is reduced by 50%, even to 70% in synthetic form.

Doubt has also been cast on other synthetic vitamins and their biological activity by Isobel Jennings of Cambridge University. “The synthetic vitamins may be identical with naturally occurring substances or closely related. The close relations, althought useful in many ways, pose some problems in that they may have only a fraction, whether large or small, of the biological activity of the natural products … Synthetic vitamins may perform some of the functions of their natural counterparts while being useless for others. But what may be more important is the fact that synthetic vitamins, prepared from chemicals instead of nature, are frequently less active biologically than their natural counterparts, thereby reducing any beneficial effect they may have.”

Polarized Light, A True Reflection

The difference between synthetic and natural vitamins becomes apparent when viewing their response to a beam of polarized light. The light when passing through a natural vitamin will always bend to the right due to it’s molecular rotation. Thus the letter “d” (representing “dextro” which means “right”) often appears on labels. However, the same light ray when passing through a synthetic vitamin will split into two parts, one part bending to the right and the other to the left. Because the synthetic vitamin is half “dextro” (right) and half “levo” (left), the letters “dl” often appear on labels at the beginning of the synthetic name.

A synthetic vitamin is like the image in a mirror. It looks like the real thing but doesn’t function like the real thing. Half of it will work in the body and the other half won’t work as well. Dr. Charles Schneider, Ph.D., professor of Chemistry, University of Cincinnati concluded wisely, “Get the vitamins that say natural. There is a difference. The “dl” (synthetic) will be cheaper, but if you could figure it out per energy unit or per use, the natural one will be cheaper.”

Which would you rather have, the food in the mirror … or the real food?

Safety

Medical findings indicate that synthetic substances may cause reactions in chemically susceptible individuals. Interestingly, the same individuals can tolerate naturally derived vitamins.

When is Natural REALLY Natural?

Did you know that most vitamins on the market claiming to be natural only have to be 10% natural to make this claim! If you decide to spend your hard-earned money on natural, it is critically important you learn to read labels to assure receiving your money’s worth.

A product can even be 100% organic and not be natural at all. To be called organic a molecule need only have at least one carbon atom. This definition broadens the range from acceptable food sources of animal and plant tissues to raw materials including coal tar and wood pulp (yum!). Many synthetics are made from coal tar derivatives. That’s the same stuff that causes throat cancer for tobacco smokers. Don’t you think your body can tell the difference? Surely your cells can make a distinction between food and coal tar, just as a fish knows the difference between natural and synthetic sea water.

Many so-called natural vitamins have synthetics added to increase potency, or to standardize the amount in a capsule or batch. In addition a salt form is added to increase stability of the nutrient (i.e. acetate, bitartrate, chloride, gluconate, hydrochloride, nitrate, succinate). These terms added to the vitamin name help you identify synthetics.

Generally speaking, you can identify natural by reading the label and finding a listed “food” source such as citrus, yeast, fish, vegetable, etc. If a chemical is listed or the source is blank, it is synthetic.

The synthetic vitamin dealers would like you to believe that there’s no difference between natural and syntheric, because synthetic vitamins are much cheaper to make and mean much more profit for the company. They are not efficiently utilized in the body as natural supplements due to the “dl” factor and the lack of complete families which include all surrounding micro-nutrients. It’s your choice!

ASK YOURSELF WHY:

Do I Need Supplements?

ARE YOU…

• having all of the energy you need to enjoy life to it’s fullest?
• listening to your body give you signs that you are giving it what it needs to run efficiently?
• thinking ahead and concerned about protecting your future health and well being?
• under stress from today’s fast pace?
• wanting to protect yourself from the environmental pollution surrounding us?
• concerned about the possible genetic trends revealing themselves in your family’s ongoing health history?

Then your answer could be yes, I need a supplement.

Did You Know…

• that possibly 95% of all diseases are degenerative?
• that scientific evidence links nutrition to disease prevention?
• that likely 80% of all cancer comes from environmental pollution (the air we breath, the water we drink, and the chemically tainted foods we eat)?
• that the average American consumes 6 pounds of artificial chemicals a year?
• that the housewife is the person most at risk from these dangers?
• that maybe 15% of all Americans are in vital good health?

WHY CAN’T I GET WHAT I NEED FROM THE FOODS I EAT?

• The foods you eat are stripped of nutrients through refining and processing.
• The foods you eat are laden with fats, sugars, and salts, and devoid of other essential nutrients.
• A USDA government survey of 21,500 people found that not one single person consumed 100% of the U.S. RDA, from the foods they ate.
• Due to the time it takes fresh foods to get from the farm to your table, 57% or more of the nutritional value can be lost.
• The foods you eat can be harmful from the use of pesticides, fungicides, sulfites, and preservatives.

Is There A Solution?

YES, you could eat freshly picked, organic foods, grown in soil that has been re-mineralized, then served raw or slightly cooked, in a way that is as close to their natural form as possible. You would also need to eat whole grain breads/pastas made from flour ground fresh daily. However, few of us can spend our entire day hunting, gathering, and carefully preparing our food!

Is There A More Practical Solution For Today’s Lifestyle?

YES, you can supplement your diet with the most natural, most organic supplements on the market. This is not an excuse for a poor diet, but supplements can definitely help.

Here’s an  unbiased way to determine whether your vitamins are natural or synthetic. The following list, “How to Read Labels,” will help you determine what you are paying for with your hard earned money.

How to Read Labels

Here at Cenegenics we promote a very high intake of vegetables and fruits to prevent the onset and proliferation of diseases. While daily intake of these healthful foods is important, its their colors that matter. Those with vibrant palates, offer the  most health promoting phytochemicals, antioxidants, vitamins and minerals. Below are lists of colors reflected in common vegetables and  fruits, and the health promoting phytochemicals each provide. 

Green: Spinach, Broccoli, Bok Choy, Leafy Lettuce, Collards, Green Beans

• Contains high amounts of the antioxidants Vitamin A and C, and heart healthy folate, magnesium and manganese.
• Phytochemicals Lutein and Zeaxanthin (important for your eyes)

Red: Tomatoes, Watermelon, Strawberries, Pink Grapefruit, Raspberries

• Contains the phytochemical and antioxidant lycopene, which has been related to cancer prevention.
• May also help decrease inflammation in the body.

Orange and Yellow: Sweet potato, Carrots, Apricots, Pineapple, Orange/Yellow Pepper

• Contains the antioxidant and carotenoid, beta-carotene important for the immune system.
• Contains a wide variety of vitamins from a variety of the B’s to C.

Blue/Purple: Blueberries, Plums, Red Cabbage, Eggplant, Grapes.

• Contains Anthocyanins, a phytochemical, may play a role in the body’s defense of harmful carcinogens.

White:  Onion, Garlic, Leeks, Cauliflower, Cabbage.

• Contain the phytochemical allicin, which may help lower cholesterol and blood pressure.

The supermarket is rife with less-than-accurate reporting, and not just in the checkout-lane newspaper racks. Walk the aisles scanning food labels and you’ll see the fallout from millions of lobbying and advertising dollars spent to posit faulty claims about health and nutrition. You’ll find row upon endless row of foods that promise—explicitly or not—to improve your life, flatten your belly, and make you a happier person. The fact is, many of these foods do just the opposite. Learn how to separate fact from fiction and you might finally shed the habits that are silently sabotaging your chances of losing weight. But I must warn you: The truth can hurt.

MYTH #1: High fructose corn syrup is worse than table sugar
Whether or not added sugar is bad for you has never been in dispute. The less sugar you eat, the better. But whether HFCS is worse than plain ol’ table sugar has long been a contentious issue. Here’s what you need to know: Both HFCS and table sugar, or sucrose, are built with roughly a 50-50 blend of two sugars, fructose, and glucose. That means in all likelihood that your body can’t tell one from the other—they’re both just sugar. HFCS’s real sin is that it’s supercheap, and as a result, it’s added to everything from cereal to ketchup to salad dressing. Plus it may be affecting your health in ways not yet fully understood by the scientific community. Is it a good idea to minimize the HFCS in your diet? Absolutely. It’s best to cut out all unnecessary sugars. But HFCS’s role as nutritional enemy #1 has been exaggerated. 

Eating fiber- and protein-loaded snacks between meals can help you control hunger and avoid overeating at mealtime.

MYTH #2: Sea salt is a healthier version of regular salt
Everyday table salt comes from a mine and contains roughly 2,300 milligrams of sodium per teaspoon. Sea salt comes from evaporated seawater, and it also contains roughly 2,300 milligrams of sodium. That makes them, well, roughly identical. Advocates point to the fact that sea salt also contains other compounds like magnesium and iron, but in truth, these minerals exist in trace amounts. To obtain a meaningful dose, you’d have to take in extremely high and potentially dangerous levels of sodium. What’s more, traditional table salt is regularly fortified with iodine, which plays an important role in regulating the hormones in your body. Sea salt, on the other hand, gives you virtually zero iodine. The bottom line is this: If switching from table salt to sea salt causes you to consume even one extra granule, then you’ve just completely snuffed out whatever elusive health boon you hope to receive. Plus you’ve wasted a few bucks. 

MYTH #3: Energy drinks are less harmful than soda
Energy drinks like Red Bull, Monster, and Full Throttle attempt to boost your energy with a cache of B vitamins, herbal extracts, and amino acids. But what your body’s going to remember most (especially around your waistline) is the sugar in these concoctions; a 16-ounce can delivers as much as 280 calories of pure sugar, which is about 80 calories more than you’d find in a 16-ounce cup of Pepsi. What’s more, a University of Maryland study found energy drinks to be 11 percent more corrosive to your teeth than regular soda. So here’s the secret that energy drink companies don’t want you to know: The only proven, significant energy boost comes from caffeine. If you want an energy boost, save yourself the sugar spike and drink a cup of coffee.  

MYTH #4: Diet soda is harmless  The obesity-research community is becoming increasingly aware that the artificial sweeteners used in diet soda—aspartame and sucralose, for instance—lead to hard-to-control food urges later in the day. One Purdue study discovered that rats took in more calories if they’d been fed artificial sweeteners prior to mealtime, and a University of Texas study found that people who consume just three diet sodas per week were more than 40 percent more likely to be obese. Try weaning yourself off by switching to carbonated water and flavoring with lemon, cucumber, and fresh herbs.

MYTH #5: Low-fat foods are better for you
As it applies to food marketing, the term “low fat” is synonymous with “loaded with salt and cheap carbohydrates.” For instance, look at Smucker’s Reduced Fat Peanut Butter. To replace the fat it skimmed out, Smucker’s added a fast-digesting carbohydrate called maltodextrin. That’s not going to help you lose weight. A 2008 study in the New England Journal of Medicine found that over a 2-year span, people on low-carb diets lost 62 percent more body weight than those trying to cut fat. (Plus, the fat in peanut butter is heart-healthy monounsaturated fat—you’d be better off eating more of it, not less!)

MYTH #6: “Trans-fat free” foods are actually trans-fat free
The FDA’s guidelines allow companies to claim 0 grams of trans fat—even broadcast it on the front of their packages—as long as the food in question contains no more than 0.5 grams of trans fat per serving. But here’s the deal: Due to an inextricable link to heart disease, the World Health Organization advises people to keep trans fat intake as low as possible, maxing out at about 1 gram per 2,000 calories consumed. If your cupboard’s full of foods with almost half a gram per serving, you might be blowing past that number every single day. The American Journal of Health Promotion recently published an article urging the FDA to rethink its lax regulations, but until that happens, you should avoid all foods with “partially hydrogenated oil” (meaning, trans fats) on their ingredients statements.

MYTH #7: Foods labeled “natural” are healthier
The FDA makes no serious effort to control the use of the word “natural” on nutrition labels. Case in point: 7UP boasts that it’s made with “100% Natural Flavors” when, in fact, the soda is sweetened with a decidedly un-natural dose of high fructose corn syrup. “Corn” is natural, but “high fructose corn syrup” is produced using a centrifuge and a series of chemical reactions. Other “natural” abusers include Natural Cheetos, which are made with maltodextrin and disodium phosphate, and “natural advantage” Post Raisin Bran, which bathes its raisins in both sugar and corn syrup. The worst part is, you’re likely paying a premium price for common junk food.

MYTH #8: Egg yolks raise your cholesterol
Egg yolks contain dietary cholesterol; this much is true. But research has proven that dietary cholesterol has almost nothing to do with serum cholesterol, the stuff in your blood. Wake Forest University researchers reviewed more than 30 egg studies and found no link between egg consumption and heart disease, and a study in Saint Louis found that eating eggs for breakfast could decrease your calorie intake for the remainder of the day.

MYTH #9: Eating junk food helps battle stress
You’ve been there: Stressed out and sprawled across your sofa with one arm elbow deep in a bag of cheese puffs. In the moment, it can be comforting, but a study published in the British Journal of Psychiatry found that people who consumed the most highly processed foods were 58 percent more likely to be depressed than those who ate the least. Your move: Find a healthy stress snack. Peanut butter and celery do the trick, or check out the next myth … 

MYTH #10: Chocolate is bad for you
Cocoa is a plant-based food replete with flavonoids that increase blood flow and release feel-good endorphins. Plus, it contains a healthy kind of saturated fat called stearic acid, which research has shown can increase your good HDL cholesterol. But here’s the rub: When most people think of chocolate, their minds jump immediately to milk chocolate, which contains far more sugar than actual cocoa. Instead, look for dark chocolate, specifically those versions that tell you exactly how much cocoa they contain. A bar with 60% cocoa is good, but the more cocoa it contains, the greater the health effects.

Myth #11: Granola is good for you
Oats are good for you, and the same goes for oatmeal. But granola takes those good-for-you hunks of flattened oat, blankets them in sugar, and bakes them in oil to give them crunch. The amount of fat and sugar added to each oat is at the discretion of food processors, but you can bet your last cup of milk it’s going to far sweeter and more fatty than a bowl of regular cereal. Take this example: A single cup of Quaker Natural Granola, Nuts & Raisins has 420 calories, 30 grams of sugar, and 10 grams of fat. Switch to a humble cup of Kix and you drop down about 90 calories, 2.5 grams of sugar, and 1 gram of fat.

MYTH #12: Bananas are the best source of potassium
Your body uses potassium to keep your nerves and muscles firing efficiently, and an adequate intake can blunt sodium’s effect on blood pressure. One 2009 study found that a 2:1 ratio of potassium to sodium could halve your risk of heart disease, and since the average American consumes about 3,400 milligrams of sodium each day, your goal should be 6,800 milligrams of daily potassium. You’re extremely unlikely to ever reach that mark—and never with bananas alone. One medium banana has 422 milligrams and 105 calories. Here are the sources that earn you roughly the same amount of potassium in fewer calories:

• Apricots, 5 whole fruit, 80 calories
• Cantaloupe, 1 cup cubes, 55 calories
• Broccoli, 1 full stalk, 50 calories
• Sun-dried tomatoes, a quarter cup, 35 calories

MYTH #13: Oranges are the best source of vitamin C
Far more than a simple immune booster, vitamin C is an antioxidant that plays a host of important roles in your body. It strengthens skin by helping to build collagen, improves mood by increasing the flow of norepinephrine, and bolsters metabolic efficiency by helping transport fat cells into the body’s energy-burning mitochondria. But since your body can neither store nor create the wonder vitamin, you need to provide a constant supply. An orange is the most famous vitamin-C food, and although it’s a good source, it’s by no means the best. For 70 calories, one orange gives you about 70 micrograms of vitamin C. Here are five sources with just as much vitamin C and even fewer calories:

• Brussel’s sprouts, 1 cup, 40 calories
• Strawberries, 7 large fruit, 40 calories
• Broccoli, ½ stalk, 25 calories
• Red Bell Pepper, ½ medium pepper, 20 calories

MYTH #14: Organic is always better
Often, but not in every case. Organic produce is almost nutritionally identical to its conventional counterpart. The issue is pesticide exposure—pesticides have been linked to an increased risk of obesity in some studies. But many conventionally grown fruits and vegetables are very low in pesticides. Take, for example, the conventional onion: It’s got the lowest pesticide load of 45 fruits and vegetables tested by the Environmental Working Group. Also in the safe-to-eat-conventional group are avocados, sweet corn, and pineapple. In general, fruits and vegetables with impermeable skins are safe to buy conventional, while produce like celery, peaches, apples, and blueberries are better purchased organic.

MYTH #15: Meat is bad for you
Pork, beef, and lamb are among the world’s best sources of complete protein, and a Danish study found that dieting with 25 percent of calories from protein can help you lose twice as much weight as dieting with 12 percent protein. Then there’s vitamin B12, which is prevalent only in animal-based foods. B12 is essential to your body’s ability to decode DNA and build red blood cells, and British researchers found that adequate intakes protect against age-related brain shrinkage. Now, if you’re worried that meat will increase your risk for heart disease, don’t be. A Harvard review last year looked at 20 studies and found that meat’s link to heart disease exists only with processed meats like bacon, sausage, and deli cuts. Unprocessed meats, those that hadn’t been smoked, cured, or chemically preserved, presented absolutely zero risk.

Credit to David Zinczenko with Matt Goulding

Following a low glycemic diet can be hard, especially when you crave sweets, but beware of products that claim to be “sugar free”. According to the FDA, “sugar free” is a claim that may be used on a food that contains less than 0.5 g of sugars per labeled serving. Such foods may not contain any ingredient that is a sugar, and must include the fact that any food that is not low or reduced in calorie disclose that fact (1). The problem is that there are a variety of foods out there that claim to be sugar free, but they can still affect your blood sugar and are a source of calories.

Most “sugar free” foods utilize artificial sweeteners or sugar alcohols to sweeten the food. Artificial sweeteners will not raise your blood sugar, while sugar alcohols can have a slight effect. Sugar alcohols, also know as polyols, are ingredients used as sweeteners and bulking agents. They occur naturally in foods and come from plant products such as fruits and berries. As a sugar substitute, they provide fewer calories (about a half to one-third less calories) than regular sugar. This is because they are converted to glucose more slowly, require little or no insulin to be metabolized and don’t cause sudden increases in blood sugar (2). So if a food is “sugar free” is it low glycemic? You have to look at the products nutrition label to truly figure this out. A food can be made with artificial sweeteners or sugar alcohols but still contain carbohydrates (and don’t forget the calories). If the product contains carbohydrates, then it will affect your blood sugar in some way. So beware of that sugar free pie, or sugar free candy, just because it is “sugar free” does not necessarily make it low glycemic or low calorie! It might have less of an impact on your blood sugar than the original but only when eaten according to the serving size. Remember if you are trying to lose weight those calories still matter, even if it is low glycemic, it still comes down to calories in versus calories out.

Kerri Napoleon, RD, CSSD, LD/N

1)http://www.fda.gov/Food/GuidanceComplianceRegulatoryInformation/GuidanceDocuments/FoodLabelingNutrition/ucm053431.htm

2)http://www.ynhh.org/about-us/sugar_alcohol.aspx