Nutrition

Organic Dairy: Is It Worth The Extra Money?

Saturday, May 19th, 2012

This is an easy one. YES!

I can think of about 25 reasons why organic dairy is worth the slightly higher cost, but I’ll keep this list short and just mention a few of the most important ones.

1. No artificial growth hormones (rBGH). On many conventional dairy farms, cows are given artificial hormones to speed their growth and increase milk production. This can easily lead to udder infections (mastitis) which are extremely painful for the cows and require more antibiotic use – so more antibiotics (as well as other gross infection-related byproducts) end up in your milk.

2. No toxic pesticides. Organic farming regulations prohibit the use of toxic pesticides which have been proven to cause cancer, reproductive and hormone dysfunction, nervous system and lung damage, and an increased risk of ADHD in children. Dairy products from conventionally raised cows contain pesticides that were used in animal feed.

3. More humane treatment of cows. Organic standards require that cows spend at least 120 days per year grazing on pasture. Some organic dairy farms keep their cows out on pasture even more than that, weather-permitting, so they’re grass-fed instead of corn/grain-fed (not a natural diet for cows). Sadly, most cows on big conventional farms spend their entire lives standing in small cages indoors on cement floors; these unnatural conditions and close quarters breed more disease and a very poor quality of life for the cows.

4. It’s more nutritious. Research has shown that milk from pasture-raised cows is higher in Omega-3 fatty acids and lower in saturated fat, which makes it more heart-healthy. So in addition to being free of toxic pesticides, genetically modified organisms, and artificial growth hormones, organic milk is truly more nutritious on an elemental level.

5. Supports small family farms. More and more, food in America is controlled by a few big agribusinesses who have historically valued profit over human health, environment, humane treatment of animals, and fair wages for farm workers. Buying organic food is one way to show your support for a fairer, more sustainable agricultural system that keeps small family farms in business.

differences chart courtesy of Stonyfield

image source for dairy cows above

Food Allergy, Food Intolerance – What’s the Difference?

Wednesday, May 16th, 2012

Throwing a dinner party has become a difficult task, since just about everyone apparently has to avoid one ingredient or another due to a food allergy or intolerance. If you’re like me, you’re often left wondering: Do all these people really suffer from food allergies, or is it simply trendy to give up certain foods?

The answer is somewhat complex, so here’s some straightforward information on food allergies, food sensitivities, current food trends, and how all of these tend to get mixed up.

What’s the difference between a food allergy and food intolerance?

A food allergy is an adverse immune response to a food – usually the protein component of a food. Food allergies are serious and can be life threatening if the allergic food is eaten. A food intolerance (same as sensitivity) is a difficulty or inability to digest a component of food – usually the sugar component. Food intolerances may be unpleasant, but they don’t involve the immune system and are generally not harmful beyond uncomfortable symptoms.

What are the most common food allergies?

Peanuts, tree nuts, milk, eggs, fish/shellfish, soy, wheat, and sesame seeds. (Notice all these foods contain protein).

What are some symptoms of food allergies?

Shortness of breath, wheezing, difficulty swallowing, itching of the mouth/lips/tongue/throat, swelling, hives, rash, congestion, nausea, vomiting, abdominal pain, lightheadedness. These symptoms often require quick treatment, and an allergic person needs to avoid the offending foods completely.

What are some symptoms of food intolerance?

Symptoms are almost always digestion-related: gas, bloating, stomachache, diarrhea and/or constipation. These symptoms can often be controlled by limiting the quantity of the food eaten, eating the offending food in combination with other foods, or avoiding certain foods in the offending food group.

Example: dairy allergy vs. lactose intolerance

Those who are lactose intolerant lack the enzyme required to digest lactose, the naturally occurring sugar in milk. These people generally have digestive distress when eating creamy sauce or ice cream, but can often eat yogurt, kefir, aged cheese, or Lactaid milk with no problem. Eating dairy in small quantities tends to help, as does taking lactase enzyme pills before a meal.

People with a dairy allergy on the other hand, may suffer from vomiting, wheezing, and/or hives immediately (or up to a few hours) after drinking milk or eating milk products. In these cases the type of dairy eaten doesn’t really matter, and avoiding dairy products and foods with dairy derivatives is the best remedy.

How do I know which I have?

If you or your family member experiences unpleasant or severe symptoms after eating a particular food, see your doctor right away, and keep a food record of everything eaten. It will be easier for a specialist to diagnose your issue if you can describe exactly what is happening when, and a food record will allow you to do that.

Why do so many people seem to have food allergies and sensitivities?

A few reasons.

1. Heightened awareness. The more a population knows about a health concern, the more true and false cases there will be.

2. Many of us eat processed foods that are made with tons of food derivatives and additives, so if we have a reaction or unpleasant symptom, we may not know what caused it or where it came from.

3. It’s trendy. Gluten-free, dairy-free, sugar-free, soy-free, etc are all popular food trends right now. While some people must be on such diets because of real, serious health concerns (e.g. celiac disease or diabetes), others may adopt a restrictive diet in the hopes that doing so will aid in weight loss. Diets created for those with food intolerances or health problems are not weight loss plans, and are not the best way to approach healthier eating unless an allergy or intolerance is known.

4. Portion sizes. We eat such large portions of food these days, and of such high-calorie foods, that it’s no wonder many of us get stomach aches after eating. If you notice you feel sick after eating pasta at a restaurant, it’s more likely the amount of food you ate, rather than the pasta (or gluten, or wheat) itself that caused the discomfort. Moderating portion sizes would make most of us feel better.

image source for above photo

Disclaimer: I am not a doctor or food allergy specialist, so if you have questions about your own allergies, sensitivities, or health in general, consult your doctor.

Soy: Is it Healthy or Not?

Wednesday, May 9th, 2012

Soy is one of those food that’s always in the news. First it’s good for you, then it’s bad for you, then it’s good for you again. So which is it?

The answer to that depends on what kind of soy, how much soy, and what else you’re eating. Here are some answers to common questions about soy.

What soy products are healthiest?

Whole soybeans, or products made from whole soybeans, seem to offer the most health benefits and least risk. As with most foods, the less processed, the better! Aim to get your soy fix from edamame (whole soybeans), soy milk (buy the kind that has “whole soybeans” near the top of the ingredients list), and tofu. Other foods with soy derivatives — like protein bars, fake meat, some veggie burgers, some cereals and snack foods — are so highly processed and have so much other stuff added to them that they are not really healthy.

How much soy is OK?

Health experts suggest that 1-2 servings of whole soy per day is healthy for most people, especially if it’s used as an alternative to fatty meat or other animal protein. This amount may also help to reduce the risk of heart disease.

Is it worth buying organic soy?

Most soybeans grown in the United States – as many as 80 percent – are genetically modified. While we don’t know exactly how this affects our health, I personally would rather not offer myself as a guinea pig. So I recommend buying organic soybeans, which are not genetically modified, and have been grown without the use of pesticides or other toxic chemicals.

Is soy milk healthier than cow’s milk?

Milk is healthy primarily because of it’s naturally-occurring protein and calcium content. Soy milk also has protein (6-7g per cup, as opposed to 9-10g per cup of skim cow’s milk) and is fortified with calcium, so it’s a healthy choice for those who can’t have dairy. If you do choose to drink soy milk, buy the unsweetened variety, to avoid all the added sugar. Here is a chart of milk vs. milk alternatives so you can compare all the options.

Does soy increase the risk of breast cancer?

In short: no. The science here is mixed, as some studies have concluded that soy is beneficial for preventing breast cancer, while others have shown a relationship between eating lots of soy and an increased risk. One thing is for sure though – eating whole soy foods instead of processed or fatty meats, is a healthy choice. As with anything, eat soy in moderation and as part of a diet rich in fruits and vegetables.

If you have other soy questions, leave a comment with your question and I’ll add the answer to this list!

Coconut: Is It Worth All the Hype?

Wednesday, April 25th, 2012

Coconut water, coconut milk, coconut butter, shredded coconut, coconut ice cream – looks like we’re in the middle of a Coconut Craze!

More and more, coconut-based products are showing up on grocery store shelves, and people are buying them up at rapid speed.

But is coconut truly healthy, and should you start eating more of it?

Honestly, we don’t really know yet. Scientists used to agree that coconut oil (one of the only plant-based foods that is very high in saturated fat) was something to avoid in a healthy diet. Now some research is showing that the saturated fat in coconut acts differently in the body than the saturated fat in fatty meats and dairy products. While the fatty acids in butter, cream, and some meats have been linked to increased risk of heart disease, the fatty acids in coconut oil (lauric and stearic acid) don’t seem to have the same effect.

This does not mean, however, that coconut products will reduce your risk of heart disease, or that they promote weight loss or an improved immune system. Coconut can be a tasty addition to our diets some of the time, but it is not a “miracle food” and should not serve as a substitute for other healthy fats.

In general, stick with what we do know for sure: most of the fat in our diets should be unsaturated. Oils that are liquid at room temperature – especially olive and canola – avocados, nuts, seeds, and fish are all good sources of unsaturated, heart-healthy fat.

image source for above

Kombucha: What is it and Should You Drink It?

Tuesday, April 24th, 2012

There’s been a lot of talk lately about kombucha and other fermented foods and why we should be eating them. Many of you have been wondering: is this just another fad or is there some truth to the hype?

I asked my friend and fellow nutritionist, Daina Slekys, to help answer this question for me. Not only is Daina a nutritional biochemist, but she’s also the founder of a kombucha company called Health-Ade – and a fermented food pro. Here’s what she had to say.

What is kombucha?

Kombucha is a fermented tea that has been around for thousands of years in countless cultures. It’s similar to other fermented foods like yogurt, kefir, vinegar, sauerkraut, kimchi, etc. — all of which give your body a great dose of beneficial bacteria and yeast in your intestines, which promotes healthy digestion. Kombucha also contains B vitamins, vitamin C, and other antioxidants, and is low in sugar and caffeine.

Why eat fermented foods?

These days, the average American diet is full of processed, refined foods. And those of us who eat meat are consistently exposed to antibiotics (which are used in meat production unless you buy organic). As a result, the beneficial flora that is meant to be in our “guts” is not. This allows for more threatening bacteria to migrate in and damage our bellies, and may explain why close to 20% of Americans are suffering from Irritable Bowel Syndrome (IBS) according to the NIH.

Why do people choose to drink Kombucha?

Many people like the taste, and just plain feel better when they eat kombucha and other fermented foods. Kombucha is naturally full of the “good” cultures our guts are starved for, so as long as you buy kombucha that’s prepared carefully and safely, it’s a great way to get some fermentation into your diet!

Want to hear more?

If you’re interested in learning more about the benefits of kombucha, I urge you to check-out www.kombuchakamp.com or read the comprehensive and informational book called “Kombucha Tea” by A. Bartholomew.

This post was written by Daina Slekys, MS, MPH. Daina is the founder and nutritionist of Health-Ade kombucha and can be reached at daina@health-ade.com with any questions.

The Hidden Costs of Ordering Take-Out

Monday, April 23rd, 2012

When you’re tired, hungry, and don’t have much more than ketchup in the fridge, ordering take-out seems like a great idea. You get to have a hot meal, made by someone else, in the comfort of your own home, without doing a single dish.

So why isn’t take-out as good of a choice as it initially seems?

Because when you think about it a little longer, there are some significant costs involved:

1. Health. Most restaurant food has more calories, more fat, and more salt than food made from scratch at home. So when you order take-out, it’s more of an indulgence that should be enjoyed occasionally – not a substitution for healthy, wholesome meals made at home.

2. Money. This cost is the obvious one: take-out is expensive. Even if you find a meal for $10 per person – a bargain – that’s still significantly more than if you bought groceries for the week and prepared some simple meals yourself. Many people argue that grocery shopping for healthy food is also costly, but if you plan ahead to reduce food waste and utilize ingredients in several dishes, you can drastically reduce your costs.

3. Environment. To-go food is usually packed in numerous containers, wrapped in a plastic bag, and accompanied by plastic silverware and bunches of napkins that all end up in the trash within minutes. (When we remodeled our kitchen a few months ago and had to get take-out much of the time, we produced more trash in 2 weeks than we normally do in 2 months!). Grocery shopping and making meals from whole foods uses less energy and creates less waste, and is thus much better for the earth.

Once again, food made and eaten at home reigns supreme!

5 Tell-Tale Signs A Diet Won’t Work

Wednesday, April 18th, 2012

Every few months there seems to be a new diet fad. This confuses many people, but it’s actually pretty easy to tell if the latest trend will be the one that helps you lose weight and keep it off. Here’s how: If your new diet involves any of the following, it probably won’t work…

1. Give up a food group. Many diets require that you eliminate this or that food…and even if it’s just for a short period of time, you can bet that you’ll regain the weight you lost after you start eating that food again. That on top of the fact that you’ll be ultra-focused on what you can’t have instead of what you can.

2. Lasts a defined period of time. Healthy eating lasts a lifetime, not any period of time shorter than that. Unless you’d be happy sustaining a diet forever, better not to start it in the first place.

3. Promises fast results. A healthy weight loss rate is about 1 lb per week (it takes a 3500 calorie deficit to lose each pound, which = cutting 500 calories/day which is pretty significant). If your diet is promising faster results, it’s may be unsafe, and will almost certainly lead to more weight gain later.

4. Less than 1200 calories. Most women should be eating at least 1500 daily calories, even during a weight loss plan. Eating too little can slow down your metabolism (because your body thinks it’s starving), which can lead to yo-yo dieting and cause long-term damage to your health. People who lose weight on ultra-restrictive diets usually gain back more weight than they lost.

5. Claims to “detoxify” or “cleanse” your body. Words like these are code for “causes diarrhea and rids your body of nutrient stores.” No, thank you! You’re better off relying on your innate body systems, which naturally keep your body “clean” on the inside.

Sorry to burst your new-diet-excitement-bubble, but this is just reality. Weight loss — that you can maintain in the long-term — is a slow process that requires many small changes that add up over time. If your diet claims to have a solution that’s quicker and easier than that, it’s probably a scam.

The One Thing Every Diet Has in Common

Thursday, April 12th, 2012

Low-carb, low-calorie, low-fat, low-sugar, low-glycemic index – are just a few of the many diet trends that frequently appear in the media. In some ways, these diets contradict each other. The foods that one diet claims are the answer to your weight-related problems are the same foods that another diet says will make you fat, unhealthy, prone to cancer, etc.

But there’s one recommendation that appears in every single diet plan I’ve encountered: eat more vegetables.

I have never met a doctor, nutritionist, nutrition evangelist (this is a term I made up for those who call themselves nutrition “experts” despite having no or little training), or health specialist who denounces eating more vegetables. They all say – and rightfully so – that if you replace some of what you’re eating now with vegetables, you’ll lose weight and become healthier. There are countless scientific studies to back this up.

So next time you are pondering a new extreme diet, remember this: you could probably achieve similar results (that would last much longer) if you just replace some of what you’re eating now with vegetables.

As usual, the answer is simple and straightforward!

The 3 Main Reasons I Choose Organic

Tuesday, April 10th, 2012

There are lots of reasons to eat organic food. In this video, I discuss why organic food is important to me, and share some simple tips for getting started if you’re new to an organic lifestyle.

This video originally appeared on Breastcancer.org, a site that provides reliable, up-to-date, science-based information about breast cancer.

The Best Food Movies

Sunday, April 8th, 2012

The food movement has been gaining popularity and momentum in recent years. More and more Americans are starting to pay attention to how they eat, what they buy, and where their food comes from.

Some of this increased awareness has come from the handful of food, nutrition, and agriculture-related documentaries that have been released over the last decade. These films have not only shed light on the modern food system, but also given people practical tools they can use to make better purchasing and eating decisions in their daily lives.

The following are my favorite food movies in this genre. They’re enlightening and entertaining, and also encourage us to “vote with our dollar” every time we sit down to eat.

1. Food, Inc. – This Oscar-nominated documentary explores the food industry’s detrimental effects on our health and environment. You’ll gain insight and see footage of

2. Forks Over Knives – In this film, two very accomplished doctors/researchers (who were both raised on dairy farms) show how a plant based diet can prevent and treat many of the lifestyle-related ailments currently faced by a huge percentage of Americans.

3. The Future of Food – The “Just Label It” petition to label genetically modified foods recently achieved 1 million American signatures. This 2004 film offers a compelling description of just how harmful genetically modified foods can be for farmers and consumers, and how profitable they are for big agricultural businesses.

4. Ingredients – This award-winning film shows the contrast between the industrialized food system in America and the growing local food movement. Chefs, restaurateurs, farmers, and consumers from around the country discuss their methods for shrinking the gap between farm and table.

If you have any favorites that aren’t on this list – please add them!

Does Bread Make You Fat?

Tuesday, April 3rd, 2012

Between the gluten-free folks and the low-carb dieters, I sometimes feel like I’m one of the last few people in LA who still eats bread. While my friends order bun-less burgers and tortilla-less tacos, I’m sinking my teeth into a warm buttered slice of sourdough, and not feeling guilty in the slightest.

Why? Because contrary to popular belief, bread does not make you fat.

In fact, there isn’t any one food that makes you fat. Weight gain occurs when you eat more calories than you burn. These extra un-burned calories could come from bread, but they could also come from anything else you eat.

So why does bread get such a bad reputation?

For a few (good) reasons:

Refined white bread products – not just bread but bagels, cakes, cookies, muffins, biscuits, crackers, etc – are high in calories and low in nutrients. So if you frequently choose refined options, you won’t get much nutritional bang for your buck.
Many Americans eat bread as part of every meal, which is not good partly because of Reason #1 and partly because bread is being consumed instead of something more nutritious, like vegetables.
People who eat a lot of white refined carbohydrates tend to weigh more and have more belly fat, which increases the risk of heart disease, diabetes, and other lifestyle-related health conditions. Great reason to choose whole grain on most occasions.
Carbohydrates – especially refined ones – can cause spikes and drops in blood sugar if they’re not eaten along with protein and fat. This leads to uneven metabolism and lack of energy – so best to make meals and snacks a combination of carbs, protein, and fat.

If you stick to whole grain breads (most of the time), bread can actually be a great source of nutrients.

100% whole grain bread offers:

Fiber, which helps keep you satisfied and helps keep cholesterol in check
Protein, which helps keep you feeling satisfied
Naturally-occurring vitamins

And you can certainly eat bread on a regular basis – in moderate portions of course – without gaining weight.

Here’s how to make bread part of a healthy diet:

Choose 100% whole grain breads most of the time. White refined carbohydrates are just empty calories that take up precious space in our diets, but whole grain choices offer satisfying, heart-healthy fiber and protein as well as other nutrients.
Keep track of your consumption. If you have toast with peanut butter for breakfast, skip the lunchtime sandwich and dinnertime pizza and aim to have bread-less meals instead (like soup, salad, stir-fry, etc). If you’re going out for an Italian dinner later (read: bread dipped in garlic oil followed by pasta), make a smoothie for breakfast and have a big salad for lunch. Thinking about what you’ve eaten/what you’re going to eat helps you achieve moderation throughout the day.
Eat bread with protein and fat. A piece of plain bread won’t fill you up for long or give you sustained energy. Try to eat grains with cheese, nut butter, avocado, a slice of turkey, an egg, etc. so that you get more nutrients and feel more satisfied.
Decide between bread, alcohol, or dessert when eating out. In an ideal world, I’d have bread and wine with dinner every night followed by dessert. But to maintain a healthy weight you have to make choices, and there isn’t room for everything.
Bread is a serving of starch, not a side dish to accompany other starch. Keep this in mind when eating pizza and pasta (limit or skip the garlic bread), sandwiches (opt for a side green salad instead of pasta/potato/macaroni salad), burgers (choose a side salad instead of fries), etc. Again, it’s all about choosing what you most want to indulge in.

Some breads I like and recommend:

Food For Life Sprouted Grain Breads – Cinnamon Raisin and Sesame are my favorites
Rudi’s Organic 7 Grain with Flax
Milton’s 100% Whole Wheat
Trader Joe’s Whole Wheat Tuscan Pane
Homemade whole grain bread of any kind!

The Best Whole Grain Cereals

Monday, April 2nd, 2012

The term whole grain has become a lot more complicated than it sounds. A quick walk down the cereal aisle of the grocery store would make you believe that practically every packaged product is made from whole grains. This is not the case – and not all whole grain products are created equal. Here’s what you need to know when shopping for cereal.

Statements like these don’t mean much:

“Now made with whole grains!”

“10 grams of whole grains in every serving”

“Includes whole grains in every bite!”

These types of claims usually appear on the least nutritious sugar cereals like Lucky Charms, Cinnamon Toast Crunch, Trix, etc. While these cereals do include some sort of whole grain, they are are not 100% whole grain and don’t contain much heart healthy fiber – plus they’re still loaded with sugar.

Processed Whole Grains vs. “Intact” Whole Grains

Some cereals are made from whole grains that have been ground into flours and combined with thickeners, flavorings, vitamins, and other ingredients during the cereal-making process. These cereals may still be very healthy, but anytime you heavily process something you lose some of the nutritional benefits. Studies have shown that “intact” grains – grain kernels that are eaten in their pure form – are better at lowering cholesterol and maintaining heart health than highly processed whole grains. Here are a few (tasty!) cold cereal options made from intact whole grains:

Uncle Sam (ingredients: whole wheat kernels, flax seed, salt, barley malt)
Erewhon Crispy Brown Rice (ingredients: organic brown rice, barley malt, sea salt)
Bob’s Red Mill Meusli (ingredients: whole wheat, dates, sunflower seeds, raisins, whole grain rye, whole grain barley, whole grain oats, whole grain triticale, flaxseed, almonds, walnuts)
Kashi Autumn Wheat (ingredients: organic whole wheat, organic sugar, natural flavor)
Kashi Simply Maize (ingredients: organic corn, organic sugar, salt, organic molasses)
Barbara’s Shredded Wheat (ingredients: 100% whole wheat)

How to Pick Out a Healthy Cereal

There are many kinds of whole grains – wheat, oats, corn, brown rice, rye, barley, quinoa, etc – that can be turned into hot and cold cereals. Thus you have many delicious whole grain cereal options to choose from. Aim to buy and try a variety of cereals, so you get a wide variety of nutrients from these tasty grains. Here’s what to look for when shopping for a cereal:

At least 3 grams of fiber per 100 calories (so if a cereal has 200 calories per serving, it should have at least 6 grams of fiber) – this is a sign that the cereal is truly whole grain
6 or less grams of sugar per serving (cereals with raisins or other dried fruit will have more, which is OK)
Organic or natural brands that are made with responsibly grown ingredients (the word “natural” on a food label doesn’t mean much, but many brands in the natural foods sector offer healthier cereals made with healthier ingredients)
Some other healthy cereals I recommend

5 Hidden Sources of Sugar

Thursday, March 29th, 2012

1. Salad Dressing. You wouldn’t think of pouring corn syrup or cane juice onto a bowl of crunchy greens, but many salad dressings are loaded with these and other sweeteners. To avoid adding unnecessary sugar to an otherwise healthy meal, make one of these easy homemade dressings or buy a simple no-sugar-added vinaigrette.

2. Tart frozen yogurt. Though the term “tart” implies that something is unsweetened, the popular tart frozen yogurts have even more sugar than regular ice cream or frozen yogurt. The tart flavor comes from the addition of lemon juice or citric acid, not from a lack of added sweeteners and flavorings.

3. Granola bars. When we hear the word “granola,” we usually think healthy. But most commercial granola bars are loaded with sugar and lack the protein and whole grains that make real homemade granola a good choice. Look for bars that have 6 or fewer grams of sugar per serving, like Kashi TLC chewy granola bars.

4. Yogurt. A single serving container of fruit-flavored yogurt can have up to 40g of sugar. Even when you ignore the naturally occurring sugar from milk (lactose, which is ~ 12g per cup), that’s still leaves 5-7 teaspoons of added sugar — way more than a serving of ice cream! Avoid this disguised junk food by buying plain yogurt and adding fresh fruit, or follow this guide to choosing the healthiest yogurt.

5. Reduced fat foods. When companies remove fat from their packaged foods (like peanut butter, sauces, cookies, crackers, etc), they often have to add more sugar to compensate for the loss of flavor and texture. The result is a product with less fat, but the same (or very similar) amount of calories and even more sugar. Plus, studies have shown that people eat larger portions of light and reduced fat foods. Better to just go for the original version and keep your portions moderate.

image source for above

6 Steps to a Healthier School Lunch For Your Child

Monday, March 26th, 2012

The following is a guest post by Denis Faye, a writer and father who is working to change the school lunch system one child at a time.

The state of school lunches in America is, generally speaking, lousy. All the evidence you need is a quick peek at your child’s school lunch menu, but here are a few more convincing facts:

17% of American children aged 2-19 are obese, according to the Center for Disease Control.
”Sugary drinks and less healthy foods on school campuses” and “advertising of less healthy foods” are two big contributors to childhood obesity (CDC).
In 2011, a Penn State study showed that low-income girls participating in school lunch programs across the country gained weight faster than girls who did not eat school lunch regularly.

My school district is no exception. When my daughter’s school started participating in sponsorship deals with Dominos and Taco Bell, I decided it was time to phase out school lunch for my daughter. While I do see the value in letting children indulge sometimes (my theory is that denying kids the occasional chicken nugget today will almost guarantee that they’ll be at the head of the fried-food line come college), I don’t want to support this type of system on a regular basis.

Here’s what I’m doing to get my daughter on board with this plan without turning her into my nutritional nemesis:

1. Continually educate her on our food system. I’m a vegetarian, but when my daughter asks for meat, I let her have it – as long as it’s organic, free-range stuff. I have enlightened her on some of the realities of our broken meat industry, so she already has some basic knowledge of how meats used in school lunch are produced. This makes choosing school lunch significantly less appealing. (Did you know that after mistreated egg-laying hens become too sick to lay eggs, they are sold to the school lunch program for meat? Gross, especially given that poultry is the main dish at least 2-3 meals a week on my daughter’s school lunch menu).

2. Give her win-win opportunities. We eat out once a week, and I give my daughter the choice on our eat-out day whether she wants school lunch or a meal at a restaurant. When given this choice, she’s happy to forgo junk food at lunch knowing the evening will bring something delicious with dad. And I try to make it fun and kid-friendly. For example, Friday night is now “Pizza Night,” since Friday school lunch is Domino’s – something I hope she’ll skip. She always chooses pizza with me over school lunch pizza, and since we buy our pies from a local joint that uses fresh organic ingredients and whole grain crusts, we both end up happy.

3. Lead by example. Since I encourage her to snack on carrots and apples and hydrate with water, I do the same. I can’t tell you how many times she’s seen me grab a piece of fruit from the fruit bowl and opted to do the same. I don’t make her do it; I just make it an appealing, easy option. My hope is that this practice becomes habit, so that when she’s faced with a choice in the school lunch line, she’ll grab the apple bag instead of the chip bag.

4. Lunch box vogue. I wear running shoes and shorts on most days, but my daughter is a bit of a fashion plate. I decided to invest in a functional accessory for her and bought a fancy, bento box-style lunchbox, complete with several different compartments. I choose the one from Go Green because it comes in a variety of stylish designs. She quickly bonded with the box, actively taking part in which food goes in which compartment.

5. Give her power and choices. If I had my way, my daughter would have carrots, apples, snap peas, and water with every meal. Not gonna happen. And I want her to have fun with food. So she gets to pick what foods go into her bento box…from our stock of healthy options. The rule is one veggie, one fruit, and one “main course,” be it leftovers or an almond butter and preserves sandwich. I also throw in the occasional baked chips or tasty whole grain crackers and a cookie (these things always go in the small compartment).

6. Outdo the lunch lady. Presentation is everything with kids. If your kid’s lunch looks cool, he or she will be more inclined to dig it. A couple times now, while the other kids have been choking down soggy chicken fingers, my kid has busted out a homemade, super-healthy pizza. Instant rock star!

At the end of the day, it’s going to take big change in our nation’s school nutrition programs to help solve our childhood obesity problem, but that doesn’t mean we can’t start one child at a time. Now that I’ve shared some of the tricks I use with my own daughter, I’d love to hear some of yours.

Denis Faye has been a professional journalist for 20 years, writing for Surfer, the New York Times, the Los Angeles Times, Los Angeles Magazine, Outside, Wired, Men’s Health, Men’s Journal, GQ, Surfer, and Pacific Longboarder. He credits a 5-year jaunt through Australia for a 50 lb weight loss and his transformation into the fitness and sports enthusiast he is today. His sports include swimming, scuba, trekking, rock climbing, mountain biking, spelunking, and — most importantly — surfing. Denis writes for Beachbody, which provides effective and popular workout videos, including the Insanity Workout, a high intensity interval training program for total body conditioning.

Enhanced Juices: Are They Worth Drinking?

Monday, March 19th, 2012

A walk down the juice aisle of the grocery store might make you believe that just about any condition or disease can be cured by drinking juice. It seems that every brand is now making a juice that “boosts energy” or “nourishes your brain” or “improves heart health.” But are these juices really good for you?

Simply put: No.

While 100% fruit juice is slightly healthier than soda (because it’s made from fruit not sugar + chemicals), it’s certainly not the best beverage choice for most Americans, for these reasons:

Calories from liquid don’t satisfy you like calories from food
Juice is a source of extra calories that most people don’t need
Eating fruit is healthier than drinking fruit juice (there’s naturally-occurring fiber in fruit)
Drinking juice may raise the risk of diabetes

The latest trend of “enhanced” juices are really no better – they’re just more expensive. Here are some recent fads in the juice market, and why they’re not worthy of your dollar:

Juice with Omega-3 – These juices only provide a tiny bit (50mg) of DHA and EPA – which is much, much less than you would get from eating a serving of fatty fish

Juice with Fiber – Yes, fiber is healthy. But the fiber added to juices is synthetic fiber, not the heart-healthy fiber that’s naturally occurring in whole fruits. Synthetic fibers (e.g. maltodextrin, dextrin) can cause stomach upset and have never been shown to improve health.

Juice with Added “Energy” – These juices often contain B-vitamins and caffeine, but it’s the latter that is making you feel “energetic,” not the vitamins. Why not just drink a cup of freshly brewed coffee, which really does offer natural health benefits?

Juice with Extra Antioxidants – The term antioxidants doesn’t really mean much when it comes to packaged food, and “antioxidant juices” are no different. If you want the most bang for your buck when it comes to nutrition, eat plenty of whole foods like fruits and vegetables instead of drinking this juice . No liquid with added vitamins can beat a freshly made salad or bowl of real fruit.

Sorry to burst your bubble, but just like with every other packaged food – juice is not going to work any miracles!

image source for above: Welch’s website

Does Sugar Really Cause Hyperactivity in Children?

Saturday, February 18th, 2012

Millions of moms would say that their kids start bouncing off the walls after eating sweets. In fact, it’s almost considered common knowledge that sugar causes hyperactivity in children. But is this really true?

Surprisingly, the answer is no. The relationship between sugar and hyperactivity has been studied many times, but research has never proven cause and effect in normal children. So how did this become such a widely accepted myth?

A few reasons:

In 1980, the New York Times published an article called “Sugar causes hyperactivity in children.” The article was based on a study that monitored kids in a playroom to see how sugar affected their play. There was a major flaw in the study though: the children were given sugary foods one week after their play was observed. No sugar was given before observation. So the “results” were not reliable. Unfortunately, the New York Times article appeared only a few days after the study came out, so readers had already been influenced by the headline.
Sugary sodas and sweet treats are often given to kids in large, unstructured environments like birthday parties, Halloween parties, or on holidays when kids are already highly excited. Removing sugar from these environments does not tend to reduce the high energy play.
Most parents cite soda as the item that makes their kids the most hyperactive. Many of the most common sodas have caffeine, which can cause hyperactivity in children.
Hyperactive kids may be more likely to consume sugary foods, according to research. This could definitely influence adult expectations that some kids will be more hyper after eating sugar.
Some research has shown that food additives like food colorings do increase hyperactivity in children. Many sugary foods — candy, soda, birthday cake, frosted cookies, even ice cream — also contain food colorings which could affect behavior. Read more about that here.

As you can see, it’s no wonder why people believe in the relationship between sugar and hyperactivity.

And though this particular effect is not proven, there certainly are many other good reasons to avoid or reduce sugar, including:

Intake of sweetened beverages and even juices is associated with overweight and obesity in children
Sugar is a source of “empty calories” – in other words, it provides calories but no real nutrients
When kids eat sweets frequently, they may forgo other more nutritious foods because they’re not hungry
The more sweet foods kids eat, the more preference they may have for sweet foods, and the more they may shun unsweetened foods (this habit can be reversed over time)

Many moms, doctors, nutritionists, and people in general have strong beliefs about the “dangers” of sugar. An examination of the research however, (and I should note: research that is NOT funded by the sugar industry) reveals that sugar does not in fact cause hyperactivity in normal child populations.

*image above taken from Balancing Motherhood blog*

Why Care About Genetically Modified Foods?

Wednesday, February 15th, 2012

There’s been a lot of buzz lately about genetically modified foods, as more consumers and companies join together to in favor of labeling these foods via the Just Label It campaign. Lots of terms surrounding this topic get thrown around during these talks and in the media, so I wanted to give you some simple and straightforward info about genetically modified foods and the movement to label them.

What are genetically modified organisms (GMOs)?

GMOs are what you get when you inject an organism with another organism that changes it’s DNA. For example, a bacteria might be placed in a plant to make the plant more resistant to pesticide, herbicides, or weather. The plant would now be considered “genetically modified.”

What do all these different terms mean?

The following terms are used interchangeably, and mean the same thing for consumer purposes:

Genetically modified foods
Genetically engineered foods
GM foods
Genetically modified organisms
GMOs

Why do farmers use GMOs in their farming practices?

Farmers in the U.S. make very little money (the farmers themselves that is). Genetically modifying their crops may help them earn a little more by increasing their yield, reducing pesticide costs, or lengthening the seasons during which they can grow.

Why does the biotech community push GMOs?

Because biotech companies make a lot of money when GMOs are used. This community often argues that we need GMOs to feed the world as our population grows; that we need GMOs to increase the nutritional value of certain crops, or that we need GMOs to help combat climate change.

Why is this bad?

Because we don’t really know how these genetic modifications affect our health. After all, we are EATING these modified crops (or are eating the animals who ate them), and there hasn’t been enough unbiased research to show that this is safe. It’s possible that some genetic modifications are fine, but studies in other countries have repeatedly shown that some GMOs are harmful to human health, the land, and the planet. So to just assume that it’s fine to genetically modify something without extensive research is very risky.

Are GMOs harmful?

Evidence has shown that some GMOs can be harmful to human health. (Here’s an example of Agent Orange in corn!). It’s possible that others are not. The problem is that we as consumers currently have no way to know whether the food we’re eating is genetically modified or not, so we can’t do our own research and then make our own decisions.

What we as a country need is more research and more regulation so that GMOs are proven safe before being widely used. And Until we get that (and afterward!), we should at least have a right to know what’s in our food before we buy it.

Is there any regulation now?

All a company has to do is show the FDA that a GMO they’re using is “generally recognized as safe.” They don’t need to label their product or submit legitimate scientific research proving that it really is safe for human consumption.

What can we do to change the current system?

Join the “Just Label It” campaign. This campaign does not address whether GMOs should be used or not, it merely states that consumers deserve to know what’s in their food. Consumers deserve a voice, and the Just Label It petition is striving to give them one.

How can I make sure I’m not eating GM foods right NOW?

Right now the only way to avoid GMOs is to buy organic food, because organic food is not allowed to be genetically engineered. Of course not all of us can afford to buy everything organic, and many of us don’t have access to a variety of organic foods. But until the FDA agrees to label GM foods, buying organic is all you can do to ensure you’re avoiding GMOs.

I hope this helps clear up some of the confusion!

*image above taken from the Stonyfield Buzz Blog*

Give up gluten? No thanks!

Friday, February 10th, 2012

On the Today Show this morning, they discussed the “risks of a gluten free diet.” My thought was: FINALLY! Some press about why most of us do not need to give up gluten for good.

Sure, for those with celiac disease or gluten intolerance, avoiding gluten (the protein found in wheat, barley, and rye) is crucial for maintaining good health. But for everyone else, a gluten free diet is not a way to get healthy or lose weight.

Why? Here are just a few reasons:

Gluten doesn’t make you fat. Avoiding gluten won’t make you thin.
A lot of people who give up gluten end up buying more packaged, prepared, processed foods and snack foods than they even ate before. This is not a healthy habit, whether gluten is involved or not.
Many gluten-free products contain more calories, more sugar, and smaller portion sizes than regular packaged foods
Gluten-free diets are very restrictive. And most people don’t follow restrictive diets for very long. So even if you established some healthier habits, odds are they wouldn’t last.
Whole wheat, barley, and rye are nutritious components of a healthy diet. If you give these up, you could be missing out on fiber and other important nutrients.

Why do some people claim to “feel better” on a gluten free diet?

This is probably the reason: say you normally don’t pay much attention to what you eat, and suddenly you give up gluten and begin making more meals at home, reading Nutrition Facts labels, eating more vegetables and fewer refined grain products, and snacking less. What do you think is going to happen? Weight loss, feeling better, having more energy, not feeling so bloated or bogged down by huge plates of creamy pasta! Gluten is not the culprit here. Rather, bad eating habits in general that get axed by default when gluten disappears.

What if you’re really gluten intolerant or gluten sensitive?

Go to your doctor and get tested. Don’t self-diagnose and give up gluten first, because this test will then be ineffective, and you won’t really know what’s going on or why you’re displaying weird symptoms.

Want more info?

Here you go: Will you lose weight on a gluten-free diet?

How to Recover from Super Bowl Food Coma

Sunday, February 5th, 2012

We’re only one month into the new year and have already had a “holiday” featuring a large spread of less-than healthy foods. Yes, I’m talking about Super Bowl.

Whether you dove into a plate of nachos at a bar, ate one too many burgers at a party, or spent the day repeatedly reaching into a bag of chips in your recliner, odds are you’re ready to eat a little “cleaner” this next week. Rather than opting for something extreme like a diet or cleanse, I recommend following some basic tips that will get you back on track and help you stay there. Here’s how:

Cut back on sweets, processed snacks, and meat. These items are for the occasional indulgence, not everyday. If you wanted to get serious, you could give these foods up for a week or so, to allow your body to readjust to a new healthy routine, and to reduce cravings.
Eliminate alcohol for awhile, or reduce to 1-2 drinks per weekend, and no alcohol during the week.
Drink enough water. It’s easy to mistake thirst for hunger, so when you find yourself hungry or craving a snack, have a glass of water first. If you’re really hungry, you’ll still be hungry after the water, but at least you’ll know for sure. Water before a meal might also help you eat less at the meal (some research has shown this).
Eat more fruits and vegetables. This does not mean add lettuce to your cheeseburger, but rather replace some of what you’re eating now with vegetables. If you normally have meat, mashed potatoes, and a vegetable for dinner, replace the potatoes with another lower calorie vegetable and choose a leaner meat.
Don’t drink your calories. Stick to water and other calorie-free beverages like sparkling water, herbal tea, iced tea, and the occasional diet soda if you’re craving a treat.
Avoid doing anything extreme. Like I mentioned above, avoid cleanses, “detoxes,” or any diet that requires you give up foods you love. These types of plans don’t last, so whatever bad habits you eliminate will soon reappear. Instead, make a commitment to reduce your consumption of unhealthy foods.
Look for pleasure. Vegetable-based dishes can be just as delicious as more high-calorie food, if you venture outside the traditional steamed veggies and boring salads. Get creative (and use the ideas on Eating Made Easy!) so that you look forward to healthy meals instead of dreading them.

Have a great, healthy, nacho-free week!

By the way, how cool are these dips?? My friend Jen makes them every year for Super Bowl — I love the creativity and who doesn’t love seven-layer dip?!

Thanks, Jen, for the inspiration!

Don’t forget to vote for my Peanut Butter Pancakes with Chocolate Yogurt Cream! Vote here and be entered to win a $100 prize pack from Stonyfield and Peanut Butter & Co. – plus receive a $1 off coupon from both companies!

Would You Believe These Diet Myths?

Friday, February 3rd, 2012

When I tell people I’m a nutritionist, they often say things like “Oh God. I swear I don’t normally eat like this!” or “My friend told me that [insert false statement here] — is that true?”

Others sometimes rattle off various diet-related tidbits that they’ve heard or believe which have no scientific backing and/or make no sense. I certainly don’t blame people for being confused — nutrition can be complicated and research is always evolving. Plus, there’s so much information out there that it’s hard to know what’s true and what’s not. But I have to giggle at times, because some diet myths are so wrong, they’re funny. Here are a few recent gems:

1. Sugar is the #1 enemy of the bowel movement. (Doesn’t get any better than this).

2. Protein is the healthiest thing you can eat because it has no calories. (Truth: Protein is one of the four nutrients that provides us with calories a.k.a energy – the others are carbohydrate, fat, and alcohol. Thus this statement makes no sense).

3. Beets make you fat because of all the sugar. (Truth: Beets are a vegetable, and believe me – vegetables are not what’s making you fat).

4. You should only eat raw almond butter. Regular almond butter isn’t even good for you. (Truth: not sure why it matters whether a nut is raw or toasted when you spread it on your toast).

5. It’s best to sweeten everything with agave, honey, and maple syrup. Sugar is toxic. (Truth: All sweeteners are empty calories and should be eaten in moderation).

6. We should all be on the Paleo Diet. (Truth: There’s a reason cavemen died before age 30. Another truth: some aspects of this diet are good – like it emphasizes whole foods not processed and refined ones – but it’s not practical or healthy to cut out entire food groups like this diet recommends).

…and many more. I will be adding to this list when I remember other goodies!

Is Organic Food Making You Fat?

Wednesday, February 1st, 2012

When you see the word “organic” on a food label, do you immediately believe this food is healthy? If so, you’re not alone. Research has shown that consumers perceive organic products to be lower in fat and calories and higher in fiber than the equivalent conventional foods. Unfortunately, this is a false perception!

Yes, organic products are free of some undesirable ingredients, such as pesticides, genetically-modified organisms, and artificial growth hormones. But many of them still contain loads of sugar, fat, and empty calories that can lead to poor health and weight gain. Which is why every kind of packaged, processed, snack or sweet food needs to be eaten in moderation, whether it’s organic or not.

So next time you’re tempted to throw a bag of organic potato chips into your cart while shopping at Whole Foods, Trader Joe’s, or another natural food store considered to sell “healthier” products, keep in mind that all potato chips are potato chips, and if you eat too many you’re likely to gain weight.

*image credit for above: www.latejuly.com*

Benefits of Kefir and Truth About Probiotics

Monday, January 30th, 2012

Seems like every product on supermarket shelves now claims to have added “probiotics” – but not all these foods are created equal! Eating fermented foods, especially yogurt and kefir, is really the best way to add probiotics to your diet because these are whole foods (as opposed to snack foods or supplements) that also contain beneficial nutrients, like calcium and protein for example. Here is a little more info, as well as my favorite probiotic-containing foods.

What are probiotics?

Probiotics are live microorganisms added to food and supplements. When you see the phrase “contains live and active cultures” on a container of yogurt, kefir, or other fermented product, you know there are probiotics – or “good bacteria” present.

Why are probiotics good?

People have been eating yogurt, kefir, and other fermented foods for hundreds of years, and many studies have shown health benefits such as improved digestion, reduced inflammation, enhanced immunity, and increased absorption of nutrients (because of improved digestion). Eating yogurt or kefir on a regular basis may lead to improved health.

Who should be eating probiotics?

Everyone, but especially people who suffer from allergies, asthma, constipation, irritable bowel syndrome, lactose intolerance, or yeast infections. Of course it’s important to ask the advice of your doctor or dietitian before adding fermented foods to your diet if you have lactose intolerance, dairy sensitivities, or other chronic health problems.

What are the best sources of probiotics?

Fermented foods are best. Yogurt and kefir (the plain varieties, which have no added sugar and thus no “empty calories”), as well as buttermilk, sourdough bread, sauerkraut, pickles, kim chi, sour cream, injera (the Ethiopian pancake-style bread) and kombucha (fermented tea).

Which yogurts and kefirs are best?

My favorite brand of kefir is Lifeway, because they offer a huge variety of products and their organic version is made with milk from grass-fed cows. Their kefirs are also lower in sugar than other brands and much lower in sugar than many yogurts. As for yogurts, I have many favorites, but am especially loyal to Stonyfield, Clover Organic (on the West coast), and Brown Cow. My recommendation is to look for an organic yogurt or kefir that is low in sugar and comes from humanely treated cows.

What do you do with kefir?

Kefir is a fermented milk drink that tastes like yogurt, but is thinner (drinkable) and almost a little bit bubbly. I like to drink it just on it’s own, but it’s also great poured over fruit or cereal, added to smoothies, creamy soups or mashed potatoes, or in baked goods – you can use it anywhere you’d as you would buttermilk. If you’re new to kefir, try a flavored version (strawberry, blueberry, and peach are delicious!) as a snack or a creamy dessert!

Healthier School Lunches On Their Way

Wednesday, January 25th, 2012

The USDA released new guidelines today to provide school lunches for students across the country. The changes were made as part of the Healthy, Hunger-Free Kids Act signed into last year, and overall, they do look like a decent improvement. Check out this before and after lunch menu to get a better idea of what the changes might really mean, and read a little more about the changes here.

*image credit for above: Chicago Magazine, April 2011*

The Paula Deen Diabetes Debacle

Monday, January 23rd, 2012

Paula Deen – the self-proclaimed Queen of Butter and Cream Cheese – recently revealed she has Type 2 diabetes. When I heard the news, I was hardly surprised. She’s an overweight, inactive adult who eats a high-calorie low-nutrient diet (assuming she eats her own food) — all factors that put her at high risk of health problems. What did surprise me – and really got me fuming – was that she 1) was diagnosed with diabetes three years ago, and is just now announcing it and 2) is partnering with a drug company on her new “Diabetes in a New Light” campaign.

Seriously?! Gross.

Despite our culinary and nutritional differences, I have always loved Paula Deen. She’s an authentic, endearing, and seemingly nurturing woman who looks like she’d be the perfect grandma. But right now, I’m disappointed. Such a high profile, loved woman could have been a terrific figurehead for making lifestyle changes to combat disease. I would never suggest that she give up butter or start making only salads on her show. Instead, here’s what I think she should have done:

1. Admit she had adult-onset diabetes earlier. It’s her personal life, and she can theoretically keep whatever she wants private. But to hide her condition for three years while she continued to get richer and more famous by encouraging her viewers to eat eat rich, fatty food is just wrong.

2. Partner with Fruits & Veggies More Matters, or another poorly funded non-profit agency that is tirelessly trying to get Americans to incorporate more fruits and vegetables into their diets – not a drug company. Paula Deen is already rich, and she doesn’t need a lucrative deal with Novo Nordisk to make ends meet, so here she had a unique opportunity to be a much-needed figurehead for a food group that could actually improve our health if it had any marketing money behind it. What a wasted opportunity.

To her credit, Paula gives a couple of lifestyle tips in her personal statement (e.g. reducing intake of sweet tea – a useful tip) and has some “lightened” recipes on her website now (but who wants to eat lasagna with fat-free cheese and reduced-carb noodles? Not me.), but in many ways it seems like she’s missing the point: Type 2 Diabetes is a lifestyle-related disease. If you replace some of what you’re eating with vegetables and fruits, get a little more active, and thus drop some excess pounds, you can manage or even reverse your disease. You can still enjoy food, and you’ll likely have more energy to enjoy the other parts of your life. And you won’t need drugs.

I wish Paula Deen would have seized this opportunity to invite Americans to join her in changing their lifestyle habits to achieve better health.

*Image credit: pauladeen.com*

Is There MSG Hiding in Your Snack Food?

Wednesday, January 18th, 2012

Before you polish off that next handful of cheese-flavored Goldfish, Chex Mix, or Doritos, you may want to take a closer look at the ingredients list. See anything like “autolyzed yeast,” “hydrolyzed soy protein,” or “glutamate?” If so, the product contains an MSG-equivalent. These additives are not labeled as monosodium glutamate (true MSG), but they are essentially the same thing.

Are these additives bad?

Depends on who you ask. The FDA, World Health Organization, and Food & Agriculture Organization of the United Nations concluded many years ago that MSG and other synthetically produced glutamates are not harmful. Yet some scientists insist that glutamates do have negative effects on health, and should be avoided.

Why do food companies add MSG?

Its a flavor booster, especially for cheese and ranch flavored products. It provides the super intense, salty, “umami” flavor that makes our snack foods highly tasty.

What kinds of foods have MSG or its equivalents?

Too many to list, really. Many packaged salty snack foods, chicken and vegetable broths, sauces and flavorings, some low-fat yogurts, even some canned tuna. You can bet that any cheese or ranch-flavored snack product probably has hydrolyzed soy protein or autolyzed yeast, or both.

Should I avoid foods with glutamates?

This is a good time to recall two of Michael Pollan’s recommendations in his book Food Rules:

1. Eat mostly plants, not food that was made in a plant.

2. You can eat whatever you want, as long as you make it yourself. (The idea here is how often would you expend the time and energy to make your own French fries, cream puffs, or Goldfish crackers from scratch? Not very often. But on that note, check out this cool homemade Goldfish cracker recipe).

Another way to put it: as long as most of the foods you eat are whole foods – veggies, fruits, whole grains, beans, nuts, sustainably-raised meats and fish, organic dairy – you don’t need to worry about eating the occasional glutamate-containing processed food (unless you notice it gives you unpleasant symptoms).

image credit: Tony Cenicola, New York Times, March 2008

Best Finger Foods for Babies

Thursday, January 12th, 2012

Baby finger foods have long included Cheerios, bits of soft fruit, cooked peas, or any other soft or small regular household food. But in the last few years, all sorts of packaged finger foods for babies have come onto the market — puffs, rice wafers, fruit snacks, and “yogurt melts” — to name a few.

So are these products better for your baby? Not really. Here’s why:

They are highly processed, which just means they’re compilations of tons of different ingredients, as opposed to real, wholesome foods.
All of them contain sugar. And there’s just no need to give your baby sweetened foods, since right now they’re just as happy with unsweetened. (God knows this won’t last!)
Baby finger foods are much more expensive than regular foods that are suitable for babies.

Giving your baby these foods isn’t bad, it’s just not necessary when there are so many other options. [Note: I do give these to Lucy, but I save them for "emergencies" a.k.a. when we're in the car and she'd rather not be, when we're on an airplane and only novel things will keep her entertained, etc.]

So what are some healthier baby finger food options?

Puffed rice or puffed kamut cereals. These serve the same purpose as “puffs” but only have one ingredient each (whatever grain you choose is the one ingredient).
Freeze-dried veggies and fruits. Crunchies, Just Tomatoes, Little Duck Organics are brands that can be found nationwide. Varieties good for babies include peas, corn, blueberries, tomato bits, as well as mangoes, raspberries, and strawberries (broken into smaller bits for babies under 1 year).
Unsweetened Cheerio-type cereals. I look for organic ones, (so they are pesticide and GMO-free) that have no or very low sugar and low sodium.
Frozen diced carrots and/or peas (thawed and cooked), unsalted canned beans (rinsed and drained, if large then cut in half), soft fruit cut into small chunks (banana, kiwi, mango, strawberries, halved blueberries).

Lucy’s been enjoying all of the above-listed foods, now that she recently developed her “pincher grasp” and can pick foods up and stuff them into her mouth…as seen here…

Not very lady-like in her manners yet, but we’re giving her a break just this once

Is it Possible to Lose Weight and Keep it Off?

Monday, January 9th, 2012

I’ve never believed in extreme diets, or really any diet you don’t plan to maintain for a lifetime. Sure, sometimes you have to pull in the reigns when you’ve gotten into a bad habit, but to give up whole food groups entirely or severely restrict calories just won’t work if you plan to keep the weight off for good. The “secret” to losing weight for good is to make small changes that add up over time, so that you cut calories without feeling much deprivation. This method really works. You just have to be patient in waiting for results.

My husband Tyler is a great example of how small changes add up over time. Before we met, he ate out a lot, thought that ordering a side salad next to his burger with fries made him a “healthy eater,” and didn’t pay attention to portion sizes. He never looked really overweight, but for awhile his BMI was 29 – just one point away from obese.

After we met, Tyler slowly started to shed pounds. He didn’t go on a diet, or drastically change his habits all of the sudden, but we did start eating more meals at home, and he did start to eat slightly smaller portions (mainly because I dished out our meals in the kitchen then put plates on the table instead of serving family style – so we rarely ate second helpings). He also developed a taste for salads and vegetarian meals, since this is largely how I cook.

Each year that we dated, Tyler lost about 5 lbs. Here’s a peak at the progression:

2006

2007 (Don’t let that plate of Thanksgiving food fool you)

2008

2010

2011

The differences between these photos are subtle – but they add up to 25 lbs lost – and the differences in how he feels and his health stats (blood pressure, cholesterol, triglycerides) are huge. And not once did he feel deprived of foods he likes.

So yes, it may take a few years to lose weight this way, but it is effective, relatively painless, and long-lasting.

Even though Eating Made Easy is not a weight loss site, many of the tips you’ll read here will support slow, steady weight loss that you can maintain. So keep on reading!

Why We Should All Eat with the Seasons

Wednesday, January 4th, 2012

When the term “organic” was established in 1990, it implied produce that was not only pesticide and chemical-free, but also grown locally on small farms in a way that protects the environment, workers, and consumers. But because the demand for organic has grown tremendously since then, big companies both domestically and abroad are now selling “organic” produce that hardly adheres to these standards. Mass produced organic food may be free of pesticides and chemicals, but the environmental benefits essentially stop there. Read more about this phenomenon here.

Wait…isn’t it a good thing that more people are buying organic food? In general, yes! Awareness about the dangers of conventional food production is rapidly increasing, and consumers are paying more attention to what they buy which is great. But in the end, the best thing we can do is eat what’s in season in our area. It’s just not realistic to eat tomatoes in January, cantaloupe in March, and pears in July, even if they’re organic.

Luckily, there are delicious foods — grown organically on small U.S. farms — in season at all points of the year. And when fresh produce is scarce, we have tons of frozen and canned options that can be turned into inexpensive, healthy, and tasty meals.

So what’s in season now?

Click on the links to for easy recipes featuring these foods.

beets
broccoli
Brussels sprouts
cabbage
cauliflower
clementines (aka mandarin oranges, satsumas, tangerines)
fennel
grapefruit
kale
kiwis
kumquats
lemons
oranges
parsnips
pears
persimmons
radicchio
rutabaga
sweet potatoes
winter squash

See even more winter veggies and fruits here.

Make a Resolution That Lasts

Sunday, January 1st, 2012

Not many of us make New Years Resolutions that last beyond January. This year, let’s change that! Here are some tips for setting realistic goals and staying motivated so you can actually reach them.

1. Set reasonable goals. Giving up foods you love, eliminating entire food groups from your diet, or wanting to lose 10 lbs in a month are not reasonable goals. If you know where your weak areas are, start whittling away one of them at a time. For example, if you’re used to having a glass of wine every night, a realistic goal may be to have a glass of wine 3 nights/week instead. Over time, this will lead to weight loss that you can actually sustain.

2. Make a commitment. Nothing happens without effort. If you’re making a goal you actually want to reach, you’ll need to commit to putting in some energy.

3. Ask yourself why. Why do you want to lose weight? Why haven’t you been able to in the past? Why is this time different? The answers to these questions may help you overcome obstacles before they even arise.

4. Change your surroundings / routine. If you want to lose weight, you’ll need to change some aspects of your lifestyle. Maybe you’ll clean out your pantry at home, avoid restaurants that tempt you to overeat, and start meeting your friends for walks instead of meals. Set yourself up for success by building in buffers that support what you’re doing.

5. Gather Support. Get a few friends or family members on board with your goals. If they’re willing to work alongside you, you’ll have more success – and more fun – getting to where you want to be.

6. Find non-food ways to relax. It’s easy to turn to food or cocktails to blow off steam when we’re stressed, but this doesn’t usually lead us to better health and we often feel worse before we ever feel better. Find your own calorie-free outlets for stress and enjoyment, so you always have something to look forward to besides food.

7. Be flexible. Make sure flexibility is worked into your goals. Travel, stress, lack of planning, unexpected changes to our routine, etc can mean the end of a healthy habit — but not if you plan ahead. Anticipate this ahead of time, so you can make the best decision within different contexts, even if they’re not what you expected.

Remember, change is slow. Weight loss (and all other resolutions) take time and energy, but getting to your goal should not make you miserable. Give yourself time to get there — you’ll be happier in the short-run and healthier in the long-run!

Happy New Year!

Quick and Healthy Breakfast Ideas

Saturday, December 31st, 2011

We all want to start the new year with a few fresh, healthy routines that make us feel our best. Eating a healthy breakfast is one easy way you can make sure your day – and year – starts off on the right foot. It doesn’t have to be complex or time-consuming to be healthy and good. Here are 13 ideas from Shape magazine to get you started. Want more options? Here are tons!

Happy New Year!

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Lately, eating has become downright hard. So many questions about what to eat, when to eat, where to eat, how to cook, where to shop and what to buy. Eating Made Easy is your trusted resource for reliable, science-based nutrition information as well as practical tips to make healthy eating easier.

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