Filed under: Beans, Dairy, Eggs, Fruits, Grains, Healthy Lifestyle, Meat, Mushrooms, nuts, Oils, Sweets, Vegetables, weight loss | Tags: food diary, whole foods
As a holistic nutrition counselor, I’m often asked, by my clients as well as my friends and acquaintances, what I myself eat every day. Do I do Paleo? Do I start my day with oatmeal or Greek yogurt? Do I mostly eat fish and broccoli for dinner?
So I thought that I would put together a list of typical meals I might have during the week. Here goes …
Breakfast: A smoothie. The recipe template I use is here.
Lunch: I rely a lot on leftovers from dinner the previous night. If there are no leftovers, I will often make two fried eggs and have them on one piece of buttered dark German rye bread, with perhaps half an avocado on the side. Or I’ll do a can of sardines (I know—not a popular choice with most people!) with some buttered whole grain toast, or a turkey sandwich. I always also have fruit with my lunch, and maybe also some nuts, hummus with whole grain crackers, and/or a little cheese. This is often my biggest meal of the day.
Snacks: I choose not to snack, with rare exceptions. Once I start eating snacks, I find it hard to stop! I prefer to just eat a nice large lunch that keeps me full for 6-7 hours until dinnertime.
Dinner: I’m a big fan of variety when it comes to dinner, so I rotate between probably 40-45 different recipes. Some typical dinners might include a quarter of a roast chicken with half my plate full of leafy greens or other vegetables, turkey and bean chili with a side salad, whole wheat pasta made with any number of different sauces or vegetables, homemade soup with salad or whole grain baguette on the side, salmon with vegetables, shrimp and vegetable stir-fry (using brown rice), homemade tacos on soft corn tortillas, BLTs on whole wheat toast with side salad or vegetables, and pork ribs or pork shoulder made in the slow cooker, with vegetables and maybe also a whole grain like black rice or potato on the side.
Dessert: 85% dark chocolate, 1 or 2 rows broken off the bar. I have this a few times a week. Once a week I might have a more decadent dessert, often out at a restaurant. That can be anything from ice cream to crème brulee to pie.
Filed under: Chronic Disease, Grains, Healthy Lifestyle, Meat, Oils, Sweets, weight loss | Tags: bagels, cured meats, donuts, fried food, soda, unhealthiest foods, worst foods
There are a lot of mixed messages out there about which foods we should eat, and which foods we should avoid. Depending on whether you’re following the Paleo diet or the macrobiotic diet, the Bulletproof diet or a vegan diet, bananas, avocados, whole grains, and red meat are either the healthiest foods ever, or the worst foods in the world. There’s a book or a study to back up virtually any claim about nutrition.
But there are at least a handful of foods that any nutrition researcher (unless they’re on Coca-Cola’s payroll) would agree are just flat-out bad for our health. And the losers are …
Soda and other sweetened beverages. Empty calories. Higher risk of diabetes. Increased sugar cravings. Obesity. Need I go on? There is nothing redeeming about soda, sweetened teas, fruit drinks, or Vitamin Water. These drinks have a lot of calories, a ton of sugar, and are one of the main drivers of our nation’s obesity epidemic.
Bagels. One bagel equals about five servings of bread. They are essentially white flour bombs, high in calories and low in nutritive value. Inflammation, a powerful force behind so many chronic illnesses, including diabetes and heart disease, is largely caused by the consumption of added sugars and white flour.
Cured meats. Hot dogs, salami, bologna, bacon, and other cured meats significantly raise our risk of colon cancer. And in a study, men who ate processed meats five times a week were found to be nearly twice as likely to develop diabetes as men who ate them just twice a month.
Anything deep-fried. All fats and oils have about 120 calories per tablespoon. That’s nothing to worry about if you’re sautéing some vegetables in olive oil, or drizzling some oil on your salad. But foods that are battered and then tossed into a deep fryer soak up a TON of oil, and end up loaded with hundreds if not thousands of calories. The high amount of omega-6 fats in the types of oils used for deep frying also contribute to inflammation in the body.
Donuts. A triple whammy of white flour, sugar, and deep frying leads to a deeply unhealthy food. The worst breakfast you could possibly choose.
Filed under: Chronic Disease, Drugs, Healthy Lifestyle, Oils, Sweets | Tags: depression, diet, gut bacteria, omega-3 fats, sugar
Do you struggle with depression, or know someone who does? If so, you’re not alone. More than 100 million Americans cope with some level of depression—that’s one in three people. Why is this problem so widespread, and is there anything you can do about it, other than taking prescription pills?
There are many factors that can lead to depression, and those factors are going to differ for everyone. But one factor that is usually completely overlooked by the medical establishment is diet. On the whole, Americans eat so poorly that we are literally starved of the nutrients we need to keep our brains healthy. Here are some easy changes you can make to your diet to help ward off depression…
Eat your fats. Your healthy fats, that is—specifically foods high in omega-3s. Omega-3 fats are critical for the proper functioning of the brain and nervous system, and 99 percent of Americans do not eat enough of these fats. The best sources of omega-3s are fish, nuts, and seeds. It is worth noting that in Iceland, a country whose people eat a ton of fish, depression rates are extremely low (and this is a country where it is dark much of the year).
Reduce sugar intake. There are a million reasons to avoid foods with added sugar, and one of them happens to be that sugar can contribute to depression.
Eat lots of whole, real foods. The American diet of convenience tends to leave us shortchanged when it comes to nutrients. And a deficiency of such nutrients as folic acid, vitamin B12, and vitamin D can lead to increased risk of depression. Eat lots of fresh vegetables and fruits every day, in addition to lean proteins like eggs and chicken, whole grains, and legumes.
Heal your gut with food. More and more research is showing that there is a strong connection between the brain and what’s going on in the gut. Eat the kinds of foods that will help the right gut bacteria proliferate in your intestines: green vegetables as well as fermented foods like yogurt, kefir, and sauerkraut.
Filed under: Chronic Disease, Dairy, Eggs, Fruits, Grains, Healthy Lifestyle, Meat, nuts, Oils, Sweets, Vegetables | Tags: cholesterol, Dietary Guidelines for Americans, fats, heart disease, inflammation
For years, dietary cholesterol was thought to raise our risk of cardiovascular disease. We were told to limit such high-cholesterol foods as red meat, butter, eggs, and shrimp because there was an assumption that the cholesterol in these foods would increase our blood serum cholesterol levels—and high LDL cholesterol is a risk factor for heart disease. But in a report released in February 2015, the Dietary Guidelines Advisory Committee (DGAC) of the United States government stated, “Previously, the Dietary Guidelines for Americans recommended that cholesterol intake be limited to no more than 300 mg/day. The 2015 DGAC will not bring forward this recommendation because available evidence shows no appreciable relationship between consumption of dietary cholesterol and serum (blood) cholesterol, consistent with the AHA/ACC (American Heart Association / American College of Cardiology) report. Cholesterol is not a nutrient of concern for overconsumption.”
Yes, this means what you think it means—you can eat omelets without worry! Shrimp cocktail? Yes, please! It turns out that only 15% of circulating cholesterol in the blood comes from what we eat, according to Dr. Steven Nissen, chairman of cardiovascular medicine at the Cleveland Clinic, who was interviewed by CNN.com after the government’s report was published.
The newer theory about what leads to increased risk of heart disease, according to a report from Harvard Medical School, is chronic inflammation in the body. Inflammation is a necessary immune response to infection or trauma, and is a good thing when it occurs in connection to problems like sprained ankles or if we eat a contaminated food and become sick. But stress, lack of exercise, and eating unhealthy foods on a regular basis–foods that contain chemicals, additives, damaging fats, and refined sugar, for instance–can lead to chronic low-level inflammation in our bodies, which results in slowly damaged organs, poor functioning of our organ systems, rapid aging, and heart disease. Inflamed arteries cause cholesterol in the blood to “stick” and gunk up the works, and this can eventually lead to a heart attack.
The key culprits in the American diet that lead to inflammation? Sugar, refined carbohydrates like white bread and pasta, and low-quality fats that are too high in omega-6 fatty acids, like soybean, corn, and “vegetable” oil. Choose whole grains rather than white stuff; and get your fats from olive oil, seeds, nuts, fish, and avocados (which are all high in anti-inflammatory omega-3 fatty acids) rather than from the omega-6 oils that are used often for commercial deep frying and in processed foods.
You’ll be doing your heart a huge favor.
Filed under: Dairy, Grains, Meat, Oils, weight loss | Tags: chicken KFC, cooking spray, granola, Teddy Grahams, yogurt
It can be tough to answer the question “What should I eat today?” There is so much conflicting information out there about what’s healthy and what isn’t. One year eggs are healthy. Then they’re not. Then they are again. Butter is awful and margarine is fabulous–no, wait, margarine is actually awful, and butter is good! Granola is healthy hippie food. Wait, what? Where’d you hear that?
The food industry preys on our uncertainty by smacking more and more “health claims” in large font on food packages. If you believe what you read, Teddy Grahams are a great choice as they are a “good source of calcium” and offer “whole grains.” Of course, if you read the ingredients the first ingredient is white flour and these little bears also contain partially hydrogenated oil (a.k.a. trans fats, which are a disaster for heart health), high fructose corn syrup, and artificial flavors. The calcium was added so that Nabisco could make the claim that they contain calcium. Thanks for that.
Following is a sampling of some other foods that you may think are healthy–either because the front of the package says so, or because we’ve just heard over the years that they’re healthy–but that are actually not that great for us …
Cooking sprays. How is it possible that every brand of oil that comes in a spray can has no fat? All oil, no matter what kind, has 120 calories per tablespoon. But if you check the labels, you can see for yourself: zero calories, zero fat. Turns out this is a serving-size issue, as pointed out by nutrition professor/author Marion Nestle. One serving is generally a fraction-of-a-second-long spray of the product. And since the amount of oil that comes out in a quarter of a second provides a quarter gram of fat, and the FDA doesn’t require food companies to list anything below half a gram on the Nutrition Facts label, we’re led to believe these oils contain no fat. But they do, just like any other oil. Plus, they tend to contain a bunch of chemicals. You’re better off using olive oil (excellent for heart health) or a pat of organic butter (contains vitamins A and D).
Granola. Oats are the basis of granola, so what’s the problem? Sugar and calories, that’s what. Many granolas have 140-200 calories per quarter cup serving, and some have as much as 18 grams of sugar per serving, which is the equivalent of 4 1/2 teaspoons of sugar. Eat more than a quarter cup (which is easy to do), and you could easily be looking at a 400- or 500-calorie snack, all the while thinking you’re eating “health food.” Instead, enjoy your oats in the form of homemade oatmeal (plain oatmeal that you sweeten yourself, not the pre-flavored instant packs).
Flavored yogurt. Sugar is again the issue here. While plain yogurt is quite healthy for us, vanilla, strawberry, coffee, and all those other pre-flavored yogurts can have as much sugar as ice cream, if not more–a serving of Stonyfield low-fat vanilla yogurt, for instance, has 21 grams of sugar, while a serving of Haagen Dazs vanilla ice cream has 19 grams. A better yogurt option: Choose plain yogurt and add your own honey or pure maple syrup or fruit–you’ll never use as much sweetener as the pre-flavored ones use.
Chicken (in chain restaurants). KFC sells a chicken pot pie that has an ingredient list 518 words in length. Cheesecake Factory’s chicken dishes routinely exceed 1,500 calories. And McDonald’s Chicken McNuggets contain TBHQ, a form of butane (lighter fluid). Not exactly healthy stuff. At fast food and chain restaurants, a healthy meat like chicken is more often than not transformed into a monstrously unhealthy thing. What seems like a lower-fat, lower-cholesterol food becomes little more than a carrier for salt, fat, and chemical additives. Buy an uncooked organic or free-range, humanely raised chicken and prepare it at home instead.
Filed under: Beans, Chronic Disease, Dairy, Fruits, Grains, Healthy Lifestyle, Meat, nuts, Oils, Vegetables | Tags: anti-inflammatory diet, inflammation
You’ve probably heard something in the past couple of years about “inflammation.” About how this mysterious force can somehow lead to such health problems as cancer, heart disease, obesity, diabetes, dementia, arthritis, autoimmune diseases, digestive problems such as IBS, and other ills. So what is it exactly, and how can we avoid it?
Inflammation is a necessary immune response to infection or trauma, and is a good thing when it occurs in connection to problems like sprained ankles or if we eat a contaminated food and become sick. But stress, lack of exercise, and eating unhealthy foods on a regular basis–foods that contain chemicals, additives, damaging fats, and refined sugar, for instance–can lead to chronic low-level inflammation in our bodies, which results in slowly damaged organs, poor functioning of our organ systems, and rapid aging.
In addition to exercising regularly and better controlling our response to stress, the best way to prevent chronic inflammation is to eat an anti-inflammatory diet. In broad strokes, here are the main tenets to follow:
Eat plenty of vegetables and fruits. Make these foods the largest percentage of your food intake each day. The more colorful, the better. And lots of berries!
Replace refined white flour with whole grains.
Eat beans instead of meat at least some of the time.
Eat healthier fats. Olive oil, fish, nuts, seeds, and avocados are all excellent.
Drink tea. Green, black, and white tea are all good. Snapple doesn’t count.
Use herbs and spices. There is no reason that healthy foods need to be bland. Such common flavor enhancers as garlic, ginger, turmeric, and cinnamon are great for cooling inflammation.
Realize that chronic digestive problems might indicate a food sensitivity. If you regularly eat foods that your body cannot tolerate, your body will be inflamed.
And as always, if you need help in making these types of recommendations a part of your day-to-day reality (because having information does not always translate into change in our lives), you can always contact me to set up a free consultation, and we will discuss how I can support you in transforming your health and your life.
Filed under: Fruits, Oils, Recipes | Tags: coconut, coconut milk, coconut oil, smoothie, superfood
Americans generally fear any food that is calorie-dense. This makes sense when you’re staring at the Aussie Cheese Fries at an Outback Steakhouse (2,140 calories). But not when faced with a coconut.
While coconuts cannot be classified as a low-calorie food–a tablespoon of pureed coconut flesh has 100 calories–they are among the healthiest foods you can eat. Among the benefits of coconut flesh, cream, and oil:
- They strengthen the immune system
- The type of saturated fat found in coconut products supports the thyroid gland, nervous system, skin, and provides a quick shot of energy
- They increase metabolism
- They support the formation of healthy HDL cholesterol
- They’re rich in antioxidants, calcium, iron, magnesium, phosphorus, potassium, iodine, and many trace minerals
- They improve digestion
- They are anti-aging
- They contain lauric acid, a saturated fatty acid that has antiviral, antifungal, and antimicrobial properties
- They stabilize blood sugar
- They are incredibly filling–you can go several hours without being hungry after consuming coconut
Now does it seem worth the 100 calories per tablespoon? I look at it this way: We need a certain amount of calories each day, and those calories need to come from somewhere–I’d rather they come from a food that will deeply nourish and satisfy me than from junk food that will leave me sleepy, irritable, and wanting to eat more and more. I’ve regularly been adding two tablespoons of this stuff called Coconut Manna, which is pureed coconut, to my fruit smoothies, and I can attest that not only are these smoothies delicious, but they’re very filling (they make a great breakfast–recipe below).
So yes, there is in fact a food that is white and fatty but good for you! Give coconut a try and see what you think.
Tropical Fruit Smoothie
1/2 cup frozen mango chunks
2 tbsp. pureed coconut
1/2-1 cup orange juice
Put all ingredients in blender. Blend until smooth.