Koslo's Nutrition Solutions Blog

‘Tis the season for upping the quality of your diet

2011-12-20T14:36:00.000-08:00

Nutrient Density. Do you know what this term means and if you do are your actively apply the principle? A nutrient dense diet is something akin to choosing high octane fuel for your car over the regular unleaded. Octane is a measure of anti-knock properties, i.e. performance and the higher the octane generally the higher the performance. The same goes with your diet: fuel up with nutrient dense choices and power your body through back to back workout sessions, speed recovery time and decrease your risk for a host of chronic diseases.

Make a commitment to add an extra serving of fruit and/or vegetable to each meal and snack:

· Eat the skins of your potatoes and leave them on when making mashed potatoes.

· Substitute spaghetti squash for pasta and top with your favorite sauce and diced vegetables.

· Choose whole fruits over juice the majority of the time.

· Buy whole carrots and eat the skin instead of buying baby carrots.

· Add dried apricots to your whole wheat couscous.

· Grill fruits like peaches and pears along with your vegetables.

· Add fruit to your salad – dried cranberries, fresh raspberries and mandarin oranges work well.

· Add spinach and peppers to your omelet.

· How about adding fruit to plain yogurt instead of buying the fruit yogurt?

· Snack on hummus and veggies.

· Make green smoothies for breakfast or snacks by adding a handful of kale or spinach to some yogurt or protein powder. Throw in a few dried dates to make it thick.

· Start your lunch and dinners with broth based low-sodium vegetable soup or try it as a snack.

· Add a layer of vegetables to your lasagna.

· Make a puree base of vegetables, fruits or beans and add to just about everything. The Sneaky Chef has some great free recipes http://www.thesneakychef.com/free_sneaky_chef_recipes.php

You can also make some targeted changes when it comes to upping the quality of your protein intake:

· Substitute a starch like a potato for a serving of beans.

· Ever try beans for breakfast? In many cultures this is the norm.

· Trade in the dark meat for white meat.

· Grill and broil your meats instead of frying them and use olive oil instead of butter.

· Include fatty fish twice a week.

· Include a vegetarian protein based meal once or twice a week.

Then there are the grains. Aim to make most of your choices whole and unprocessed:

· Choose whole grains for everything: pasta, couscous, rice, barley, pastry and regular baking flour, hot and cold breakfast cereals. You may have to look a bit harder but whole grain versions do exist!

· Mix up your grains and try quinoa, millet, amaranth and bulgur. They can all be substituted in place of rice.

As we embark on a new year, make a commitment to up the quality of your diet. If you have a tip to share I would love to hear it.

Healthy Thanksgiving Side Dish

2011-11-18T13:41:00.000-08:00

Thanksgiving is a time to give thanks and celebrate the abundance the season has to offer. Unfortunately for most Americans this means overindulging in high calorie and high fat foods. I read in my American Council on Exercise newsletter (http://www.acefitness.org/pressroom/392/hard-to-believe-average-thanksgiving-meal-equals-3) that the average Thanksgiving meal with all of the fixings can be in the vicinity of 3000 calories and 229 grams of fat! Now unless you are competing in an Ironman race in the days before Thanksgiving, (a 160 lb person would need to run at a moderate pace of four hours, swim for five hours or walk 30 miles to burn off ~3000), you might want to think about incorporating at least one or two healthy options in your meal. Oh and that number doesn’t even include the appetizers and pre-meal snacking so you would probably need to add in a bike ride of an hour or two as well.

Personally, I won’t be feasting until I have done my run, maybe ridden my bike and of course walked my dog. I also know that I am in the minority when it comes to what will be on my Thanksgiving table. I will be cooking a Tofurkey (http://www.tofurky.com/tofurkyproducts/holiday_products.html ), green beans, Brussels, maybe some lima beans, and my healthy pumpkin muffins for dessert. However, I wanted to encourage everyone to add at least one very healthy side dish this season so thought I would post a “mock” mashed potato recipe.

The Mayo Clinic website has a nice basic recipe for cauliflower mashed “potatoes” http://www.mayoclinic.com/health/healthy-recipes/RE00142 but I just can’t look at a recipe without putting my personal spin on it. So the one posted here is a combination of several that I looked at.

Ingredients

1 head cauliflower

1 leek, white part only, cut into pieces

1 clove garlic

¼ cup skim milk or soy or almond

1-2 Tbs olive oil

Salt, pepper, and paprika

1. Place cauliflower, garlic, and leeks in a steamer basket; place in a saucepan over 1 inch of water. Bring to a boil; cover and steam for 8-10 minutes or until tender. Cool slightly.

2. Place the milk and oil in a food processor or blender. Add the vegetables, salt and pepper; cover and process until blended.

3. Either transfer to a bowl and serve immediately; or pour into a baking dish, sprinkle with paprika and bake until bubbly.

The nutritional analysis using 1 Tbs olive oil and 4 servings is:

100 calories, 3 grams of fat, 15 grams of carb, 6 grams of fiber, and 5 grams of protein.

Enjoy the holiday and practice moderation!

All About Apples!

2011-11-11T15:44:00.000-08:00

I grew up in Pennsylvania and am part PA Dutch so I have always had a fondness for apples. While never a big fan of apple cider (I remember finishing a 10K and being greeted with it at the finish – yuck!), I did eat my share of homemade apple dumplings and apple butter. I bake a mean apple bread and love just about any variety. Apples are in season now so I thought a few reminders on their health benefits were in order especially since they don’t really receive much attention.

Apples belong to the Rose family and the apple tree originally came from Eastern Europe and southwestern Asia. Today there are over 7000 varieties on the market due to the work of cultivars. Apple varieties run the gamut from the very tart, to the very sweet and can be stored for quite a long time, 3-4 months in fact.

I am sure you have heard the adage “an apple a day keeps the doctor away” and “one bad apple can spoil the bunch” and both are well, actually pretty true. I’ll get to the health benefits momentarily but in terms of the bad apple, a bruised apple releases ethylene gas that decreases the shelf life of other apples it is in contact with.

The health benefits of apples stems primarily from their polyphenol content, a type of phytochemical. Phytochemicals are plant hormones that function as antioxidants and assist in decreasing the risk for many chronic diseases. Anthocyanins are a type of photochemical found in the skin of apples that gives them their red color and decreases the oxidation of cell membranes. Phenolics found in the pulp have both cardio protective properties and are beneficial for blood sugar regulation. While apples are not “excellent” sources of fiber they are classified as a “good” source. One whole apple contains approximately 2-3 grams and about 50% of this is in the form of pectin which has blood fat lowering properties similar to the soluble fiber found in oats. Apples are also a good source of vitamin C. The nutrients in apples are disproportionally present in the skin and since the Environmental Working Group listed apples as one of the 12 foods with the most pesticide residue I would recommend buying organic if you can. If you buy non-organic ask your grocer what type of wax was used. Non-petroleum waxes like carnauba are preferable to petroleum-based apples.

Enjoy apples while they are in season either whole or in one of thousands of recipes. What is your favorite variety and way to relish?

October is Non-GMO Month

2011-10-21T14:53:00.000-07:00

October is non-GMO month (genetically modified organisms),and in case you aren’t familiar with the ramifications of GMO’s in our food supply then now is a great opportunity to become informed. I for one avoid GMO’s if I possibly can. Well let me back up. Non-GMO month was created by the Non-GMO Project http://www.nongmoproject.org/ in 2010 as a platform for raising awareness on the GMO issue. And in less you have taken a nutrition class recently (and I happen to teach several), you may or may not be aware of the pros and cons of GMOs. There are some great movies you can watch on the subject like The Future of Food (which you can watch for free online http://www.thefutureoffood.com/ and Food, Inc. (which you have to rent) but I will try to sum it up in a nutshell.

GMO’s are created through gene splicing techniques (biotechnology, genetic engineering or GE), which is an extremely precise way of plucking out just a desired gene or two from one organism and inserting it into another organism. It is light years more precise than traditional cross-breeding which takes the good with the bad when species are crossed.

While there are some pros to this such as disease and pest resistant in plants, there are an awful lot of cons and quite frankly a dearth of long-term studies on their safety. I could go on for hours about the ramifications and the lack of testing and so on but you can watch the movies I suggested and visit the Non-GMO project site to read more. Actually here is a link to a good article http://www.nongmoproject.org/wp-content/uploads/2009/07/GM-Crops-just-the-science.pdf

So what is the Non-GMO project all about? “It is a non-profit multi-stakeholder collaboration committed to preserving and building sources of non-GMO projects, educating consumers, and providing verified non-GMO choices”. Foods that are Non-GMO certified contain a stamp that looks like this:

Currently in the US products that contain GMO’s are not labeled so unless a consumer purchases 100% organic foods there may be ingredients that have been altered through biotechnology. The beauty of this project is that you can easily identify foods that have no GMOs even if they aren’t 100% organic. All you have to do is look for the seal.

I encourage you to become informed on GMO’s so you can make informed purchasing decisions and make your voice heard with your purchasing dollar.

Does Your Diet Have Enough Vitamin D?

2011-09-27T16:12:00.000-07:00

Fall is officially here and the days are getting shorter. For most people, the change in seasons leads to a different workout routine due to less sunlight, and a dietary shift to more “comfort” type foods. As you are shifting into fall you should probably take stock of your diet and in particular of your vitamin D intake.

Vitamin D is crucial to health and disease prevention, not only for keeping our bones strong but also for the regulation of immune function and for decreasing the risk for chronic diseases like high blood pressure, type 2 diabetes, stroke and some types of cancers. While our bodies theoretically can manufacturer all of the vitamin D that we need if we are in direct sunlight for about 30 minutes a day, there are a host of factors that make this more difficulty than you think. We need UVB light in a certain range and there is less of it in the fall and winter months. Skin pigmentation and winter clothing will also prevent us from receiving adequate exposure. So in practical terms, I thought it would be a good idea to list the amount of vitamin D in food that are high in this nutrient as well as the current recommended levels so you can assess your diet and see if you are meeting your needs. For vegetarians who don’t eat dairy products, obtaining vitamin D through foods can be tricky so I have included some good sources of this nutrient that are “veggie friendly”.

First, how much do you need? In 2010, the Institute of Medicine of the National Academy of Sciences established revised Dietary References Intake (DRI) recommendations based on new research. The following RDA’s (Recommended Dietary Allowances) were established:

· Children 1-13 years: 600 IU

· Teens 14-18 years: 600 IU

· Adults 19-70 years: 600 IU

· Adults above 70 years: 800 IU

· Pregnant and lactating women: 600 IU

So where’s the D?

· 1 cup nonfat milk: 115 IU

· 1 cup Silk light, plain soymilk: 119 IU

· Salmon, Chinook, baked, 4oz: 411 IU

· Sardines 3.25oz: 250 IU

· White mushrooms, 1 cup: 164 IU

· Whole egg (the D is in the yolk): 40 IU

· Vitamin D fortified OJ 1 cup: 137 IU

So as you can see, for vegetarians unless you drink a lot of soymilk and eat a lot of mushrooms you may not be meeting your needs through foods. You can do it but it takes some label reading and a bit of sleuthing. The alternative is to supplement with either a D2 or D3 supplement (D2 is vegetarian and D3 usually comes from sheep lanolin. Research shows that both are equally well absorbed). But before you go supplementing, you should probably talk to your MD and see if they can test your vitamin D levels. It is an easy test to do and can provide you with information on your current levels.

Start reading those food labels and keep a running tally for a day or two and post a comment on what you find out.

Veggie Two-seed Burger

2011-08-30T15:58:00.000-07:00

I love cooking and creating new recipes. Muffins are my specialty with my latest favorite being a pumpkin/hemp/chia mix that is low calorie and just heavenly tasting! I will have to post that recipe soon. In this post I wanted to share a recipe for a vegetarian burger that you might want to try out this Labor Day. It is a blend of vegetables, seeds, grains and beans and tastes so good you might never go back to beef!

Ingredients
• 6 1/2 oz Artichoke Hearts In Water
• 1 tsp Chopped Garlic
• 1/4 cup Green Onion
• 3 Tbs Parsley, Raw Fresh
• 2 Tbs Ground Premium Flaxseed
• 2 Tbs Tahini, Imported
• 1/2 cup Cooked Brown Rice (organic)
• 1/4 tsp Ground Black Pepper
• 3/4 cup Garbanzo Beans
• 2 Tbs Shelled Hempseed
• 1/2 cup Edamame

1. Place the artichoke hearts, garlic, green onions, parsley, garbanzo beans, edamame, ground flaxseed, hempseed, tahini, and pepper in a food processor and pulse about eight times. I used my Vitamix so a blender would probably work if you don’t have a food processor. Just don’t over process or you won’t be able to form the burgers.

2. Transfer to a bowl and gently stir in the rice (you can use another grain like bulgur too).

3. Divide the mixture into four portions and form into patties about ½ inch thick.

4. Heat a large frying pan over medium heat and spray with cooking spray or use a small amount of olive oil. Coconut oil would be a good choice to for some extra flavor. Cook until brown and there you have it!

This is a great healthy alternative to the processed veggie burgers you can buy or meat burgers. Serve on buns, tortillas or even lettuce.

I did the nutritional analysis and here are the results per burger (4 total for the recipe):
Total calories: 246, fat: 10 grams, sat fat: 1 g, cholesterol: o mg, sodium: 183 mg, carbohydrates: 28 g, fiber: 7 g, protein: 13 g.

If you try the recipe please post a comment!

Nutrition Strategies for Traveling

2011-08-05T15:57:00.000-07:00

The summer is drawing to a close so you may be planning on sneaking in one last trip before the kids go back to school, or you have your races lined up for fall and all of them require some travel. In either case, you should have a plan or checklist of nutrition strategies to keep you on track and well fueled.

Personally, I am very particular about the foods I eat so I always plan ahead and pack various foods when I am traveling. More than once a hungry travel has looked at my fresh green salad or hummus on an airplane with envy. And while it may be a bit of a pain to gather and pack up healthy items to go, in the end you will be glad you did. It is usually a challenge to maintain optimal nutrition when on the road, and if you are an athlete you need to take control of your own success and be more organized. By finding out what food to expect at your destination, you can include what you need to avoid problems like inadequate carbohydrate or protein intake, dehydration, GI issues (stomach upset, constipation), and unintended weight loss or gain. And if you are a family headed out for a weekend in the mountains, planning ahead can keep everyone on track and decrease the temptation to have a diet of junk food and fast food that will leave everyone feeling less than energetic.

So for starters, here are some basic tips if traveling by air:
• Pack snacks to take with you (I have a great list of suggestions below).
• Buy some water after you pass through security.
• Avoid drinking alcohol on the plane as this will promote urination contributing to the dehydration caused by flying.

If you are traveling by car, then a cooler is a must:
• Again, take fluids and snacks with you so you don’t have to rely on what is available at convenience stores or have the added expense.

If your event is local:
• Take your pre-competition, competition, and post-competition foods with you. Cardinal rule is to never try new foods on race day. Not all sporting events serve nutritious food or if they do, it isn’t a complete recovery meal.
• Check out restaurants in the area before you go so you have a plan.

If your trip includes a stay at a hotel, then here are some things to think about:
• Many hotels these days have rooms that include microwaves and mini refrigerators. Call ahead, or request that you have these appliances. If the rooms don’t have them, check to see if there is a breakfast included as there is usually a microwave in the breakfast area.

Here are some of my favorite travel foods:
• Aseptically packaged soymilk/ regular milk – plain for cereal and chocolate for refueling. Soy and cow’s milk are the best choices since they contain protein and carbohydrates as opposed to almond, rice, and coconut which contain mostly carbs.
• Aseptically packaged coconut water for rehydrating after your race, airplane trip, or workout.
• Packets of tea and single serve packets of Starbucks coffee if you have to have a good cup o’ joe like I do.
• Nuts in single serving bags (I especially like the 100 calorie packs of almonds).
• Single serve peanut butters. Justin’s makes single serve packs that you can buy at most grocery stores http://www.justinsnutbutter.com/
• Single serve oatmeal. One of my favorite new things are packets of organic oatmeal that come in a nifty pouch that includes a line for measuring the water http://threesisterscereal.com/instant-oatmeal/ I got mine at Whole Foods but I have also seen them at Fry’s – yummy. Of course any type of instant oatmeal is a good bet for travel.
• Kashi Go Lean is also good for travel as it is high in protein and fiber and is very filling. I portion it out into snack size Ziplocs.
• I also like to take a variety of the mini nutrition bars like the mini Larabars and mini Clif when I travel plus a couple of full size ones. I Iike the Clif and Larabars because they have few ingredients some of which are organic.
• Single servings of protein powders also come in handy. My favorite recovery meal is oatmeal with fruit and protein powder. There are countless varieties available at most health food stores.
• If you can find it, aseptically packaged hummus is good on the go. Wild Garden makes a single serve shelf stable product http://wildgarden.elsstore.com/ and Sabra has one to go that includes pretzels http://sabra.com/products/category/Grab-Go-Packs
• Of course fruit is a must – things that won’t spoil quickly like apples and dried fruit. Single serve applesauce also travels well.
• I don’t eat meat, but if you do, pouches of tuna and salmon would be good to include.
• Don’t omit more perishable items- just use them within a few hours of travel. Food safety is always a concern so remember the 2 hour rule: never eat something that has been left in the “Danger Zone” (i.e. room temperature) for more than 2 hours, or if you do, do it at your own risk.
• Hard vegetables like baby carrots travel really well as do uncooked broccoli and zucchini and all are great for snacking.
• Single serve microwaveable rice bowls. I like the Lundberg organic ones http://lundberg.elsstore.com/view/category/4431-heat---eat-organic-brown-rice-bowls/ but Minute Rice also makes them.
• Single serve dehydrated soup cups are also good to pack, especially the bean varieties like lentil and split pea – lots of protein and fiber too.
• Fig bars are a great high carbohydrate sports travel food as are granola bars.
• Don’t forget to pack a Tupperware or two just in case and some plastic utensils. But don’t make the mistake I made and leave your Swiss Army knife in your purse so that you are asked to “surrender” it to a TSA agent.
• Oh and let’s not forget one of the most important nutrients – water, along with some packets of electrolytes.

By having a plan and thinking ahead, you can maintain optimal nutrition when traveling. The last thing you want is to have GI issues, or be under fueled or dehydrated for your race or your hike. If you have some of your own favorite travel foods that you would like to share, please post a comment and happy and healthy travels.

July is Blueberry Month!

2011-07-15T13:50:00.000-07:00

I love berries – all sorts of berries, but since July is National Blueberry Month I want to highlight the benefits of this nutritious fruit. July was proclaimed National Blueberry Month in 1999 by the United States Department of Agriculture. Blueberries are one of the few fruits native to North America and were introduced to the pilgrims by Native Americans.

This miniature fruit is chock full of nutrients and is a superstar when it comes to antioxidant properties. In fact, according to data from the USDA Human Research Center on Aging, a serving of blueberries provides one of the highest levels of antioxidant activity of all fruits and vegetables. This is due to the naturally occurring levels of vitamins C and E, and the phytochemicals which include anthocyanins, proanthocyanidins, myricetin, quercetin, resveratrol, and ellagic acid. For athletes in particular a high intake of dietary antioxidants can help to reduce damage to cells resulting from the free radical damage produced during strenuous activity. For the less active in the group, nutrients in blueberries have been found through research to have a litany of benefits including lowering the risk of urinary tract infection, protection against cardiovascular disease by lowering total cholesterol and bad or LDL cholesterol, improving eye health, acting as an anti-cancer nutrient, and even improving cognitive function by decreasing short term memory loss (http://www.blueberry.org/Antioxidant.pdf ).

Another good thing know to about blueberries is that blueberries have a fairly low Glycemic Index (GI) score and are in the range of 40-53 out of 100, which means they have a favorable effect on blood sugar. Foods with a low GI help to maintain even energy levels because they are absorbed more slowly into the bloodstream than foods with a high GI such as bananas (60-70) and honey which has a score of 87 (http://www.glycemicindex.com/). One cup of blueberries (at around 84 calories) has about 4 grams of fiber which adds to their beneficial effects on blood sugar.

Whether you eat fresh or frozen blueberries, wild, highbrush, lowbrush, or rabbiteye it doesn’t matter as long as you eat them! Research has shown that freezing does not decrease their antioxidant activity, however exposure to heat does so add to uncooked dishes like smoothies, yogurt, and breakfast cereals. If you can, buy organic since blueberries retain a fair amount of pesticide residue due to their delicate nature. They rank #10 on the “Dirty Dozen” list of foods highest in pesticide residue developed by the Environmental Working Group (http://www.ewg.org/foodnews/summary/).

For a new twist on a super nutritious fruit in combination with a super nutritious grain, try this breakfast recipe courtesy of The World’s Healthiest Foods: Quinoa Cereal with Fresh Fruit http://www.whfoods.com/genpage.php?dbid=245&tname=recipe

Enjoy!

2011 Shopper’s Guide to Pesticide Free Produce

2011-06-23T09:35:00.000-07:00

Summertime is here and there are so many varieties of fresh fruits and vegetables available that you almost can’t help but get in your 5 servings each day. If you are lucky enough to have locally, organically grown produce in your area you should definitely take advantage of what summer has to offer. But if you are buying your produce at the local grocery store you may not know how the produce was grown and if it contains pesticide residue or not. And while it would be great if we could all afford to buy 100% of our produce from organic growers, for most people this isn’t feasible economically. So how do you know which foods have the most pesticide residue and which have the least? This is where the Environmental Working Group comes in. They have just recently released the 7th edition of their Shopper’s Guide to Pesticide Free Produce which has updated information on 53 fruits and vegetables. Wow – 53! That should about cover all of the bases.

Produce is ranked according to how many pesticides are on a peeled and washed sample and the results are based on data collected from the USDA and FDA from 2000 to 2009. You may have even caught the headlines on the news about apples becoming the new number 1 most contaminated type of produce replacing celery from last year. But should you really be concerned about pesticides on your produce when you are already worrying about GMOs, hormones, and antibiotics in your food? You betcha, especially if you are feeding little ones. Children are the most susceptible to the health http://www.blogger.com/img/blank.gifproblems associated with pesticide ingestion since they are developing and growing. The Environmental Protection Agency posts information on its website about the potential health effects of pesticides. Some pesticides contain carcinogens while other have affects on the nervous, hormone, and endocrine systems. Have a look at this graph to see how the levels of pesticides have increased over the years http://cfpub.epa.gov/eroe/index.cfm?fuseaction=detail.viewInd&lv=list.listByAlpha&r=224028&subtop=312

If you still aren’t convinced, consider this: eating 5 servings of fruits and vegetables from the dirty dozen list would mean ingesting an average of 14 pesticides a day, while eating the same number of servings from the clean 15 list would result in consuming fewer than 2 pesticides a day. I do want to throw in the caveat that it would still be better to eat 5 servings of fruits and vegetables thahttp://www.blogger.com/img/blank.gift have pesticides on them then to eat none at all, so don’t use this as an excuse to stop eating fresh produce.

To help you make informed decisions about what you buy, you can download a free copy of the guide by going to the Environmental Working Group’s website http://static.ewg.org/reports/2011/foodnews/pdf/2011EWGPesticideGuide.pdf What I really like about the guide is that you can cut it out and stick it in your wallet or purse for easy reference while you are shopping.

Enjoy the bounties of summer produce and happy eating!

The New USDA MyPlate

2011-06-07T17:47:00.000-07:00

In case you missed the headlines, on June 2nd the USDA unveiled its new food icon designed to provide guidance to Americans on how to plan a healthy diet. The new icon is a plate, called MyPlate, and it replaces the MyPyramid icon. I love it since I already use a “portion plate” when I counsel people on diet. A plate is something people can relate to much more than an abstract pyramid. Just a bit of background, the Dietary Guidelines and the accompanying food icon are revised every 5 years as mandated by Congress. It is interesting to see how the icon has changed over the years and if you are interested in looking at the different versions, the USDA site has a brief history on its website.

I am actually pleasantly surprised at the new icon and the fairly equal prominence given to each food group. It is no secret that food lobbyists and politics have had a significant impact on how our dietary guidelines and food icons have been designed. Yet MyPlate truly seems to have the health of Americans at heart. The tool is easy to understand and encourages people to fill half of their plates with fruits and vegetables and to be moderate with grain and protein consumption. Data from the Centers for Disease Control and Prevention showed that in 2009 only 32% of the population were eating 2 fruits per day and a mere 26% were eating 3 vegetables. Add to that the fact that fruit juice was counted as a fruit and that two of those vegetables were French fries and ketchup and it is no wonder the obesity epidemic continues to worsen.

That brings us back to using MyPlate. Theoretically if a person follows MyPlate at breakfast, lunch, and dinner, they could easily eat 6 servings of fruits and vegetables. The USDA website has some great information and tips on how to build a healthy plate including sample menus and recipes. I think some other really important things for Americans to keep in mind is that the grains should be mostly whole grain (whole wheat pasta, brown rice, etc), the protein lean (chicken breast, tofu, beans), and the dairy low-fat. Oh did you pick up on the fact that is says “protein” and not “meat”? Bet the meat industry and lobbyists weren’t too happy about that.

All in all I think this is a step in the right direction for providing easy to use guidance to Americans on how to put together a balanced, healthy meal. The trick will be trading out those 15 inch plates for a more reasonable 9 inch plate.

Rooibos (Roy-boss) Tea

2011-05-06T17:56:00.000-07:00

In the morning I have to have a couple of nice, dark cups of coffee, but in the afternoons and evenings, I am a tea drinker. I prefer to drink caffeine-free organic teas and at any given time I have a variety of both loose leaf and bagged herbal teas on hand. Lately I have been drinking rooibos loose leaf tea as my afternoon pick-me-up which is purported to have a host of health benefits, so I thought I would see if there was any scientific evidence to support the claims. Rooibos (Afrikaans for “red bush” and pronounced Roy-Boss) is the national drink of South Africa. And it isn’t actually a tea but an herbal infusion made by fermenting and sun drying the leaves and twigs of the rooibos plant (Aspalathus linearis). It is this fermentation process that gives the tea its characteristic red color.

According to the Natural Medicines Comprehensive Database (http://naturaldatabase.therapeuticresearch.com/home.aspx?cs=&s=ND), red bush tea contains polysaccharides, flavonoids, a low amount of tannins, and a relatively high amount of vitamin C. Some evidence suggests that daily intake of the acid polysaccharides found in the extracts could suppress cancer and delay age-related changes to the central nervous system, however to date there is insufficient scientific evidence to support these claims. A PubMed search turns up data on the antioxidant, immune enhancing, and cancer protective properties of this herbal tea in animals, with limited studies completed in people.

In the athletic world, the tea is gaining popularity as a healthy antioxidant rich fluid and electrolyte replacement drink. Having an antioxidant rich diet is important for maintaining health in general and especially for athletes who are engaged in regular physical activity. Physical activity creates oxidative stress in the body and some of the negative effects of this stress can be offset by including foods and beverages that are rich in polyphenolic compounds that fight free radicals like rooibos tea.

While many of the claims have yet to be supported by scientific studies, this tea tastes fantastic and incorporating it in your diet on a regular basis is a great way to reap the benefits of its antioxidant content.

Heart Healthy Book Review

2011-04-06T14:10:00.000-07:00

I was recently asked to complete a book review of a work designed to provide consumers with practical steps and actions that can be taken to reduce their risk of heart disease. The book is authored by Joseph Piscatella and Barry Franklin and is called 109 Things You Can Do: Prevent, Halt, & Reverse Heart Disease.

When I first started my career as a registered dietitian, I held the position of cardiac dietitian at United Medical Center in Cheyenne, WY. I worked with cardiac patients who either had heart attacks, catheterizations, stents, etc., or who underwent bypass surgery. My job was to assess their nutrition risk and follow them through their hospital stay by monitoring their diet and providing nutrition education. I also worked in the outpatient cardiac rehabilitation center where I provided grocery store tours and conducted cooking classes. In my experience people are overwhelmed when they discover they have heart disease and they find it difficult to take action in the areas of their life that will have the greatest positive impact.

That is where this book can come in handy. The book is divided into four steps: Assess Your Risk, Manage Daily Stress, Make Exercise a Habit, and Balance Your Diet. Each of these steps provides background information that is easy to understand and based on scientific evidence. The sections then include ways to put the advice into action. The sections provide self-assessments as well as recommendations for everything from normal blood pressure to which foods have a high or low glycemic index. I found the book to contain a gold mine of information for anyone interested in lowering their risk for heart disease. The book concludes with a section on medications, treatments, and cardiac rehabilitation programs.

While not a substitute for medical advice or dietary advice from a registered dietitian, this book can serve as a valuable resource and adjunct to someone at high risk for heart disease or someone who has recently had a procedure. I will continue to use it as a reference for my clients as well.

Chi-chi-chi chia seeds

2011-04-01T15:50:00.000-07:00

When you think of chia a visual of the novelty planters may come to mind. But instead of just growing the seeds you may want to think about adding them to your diet because they are a great source of omega-3 fatty acids.

Chia seeds are an edible seed similar to flax seed, but they come from a desert plant called Salivia hispanica which is a member of the mint family. You might have guessed from the scientific name that the plant grows abundantly in Mexico but historically they were one of the “super foods” that were included in the diet of the Aztec and Mayan’s. Chia is actually the Mayan word for strength.

I’ve noticed that chia seeds are gaining in popularity and are becoming more readily available in health food stores. They are more expensive than flax seeds but they also offer a few advantages over flax:

• 2 tablespoons of chia seeds contains 5000+ mg omega-3 fatty acids versus the 2700 mg in 2 tablespoons of flax.
• Chia seeds are softer than flax seeds so they don’t have to be ground up before using. You may have learned from experience that if you eat whole flax seeds they make a great laxative and come out looking the same way they did when they went in! Okay I know, TMI.
• Chia seeds also have higher levels of antioxidants than flax seeds and because of this they can be stored for longer periods of time without becoming rancid.
• Chia seeds are also an excellent source of calcium, phosphorus, magnesium, potassium, iron, zinc, and copper. Flax is a good source of magnesium.
• Both are great sources of fiber but chia has 6.9 grams in 2 tablespoons and flax has 4 grams.
• Both have a nutty flavor and are very versatile- sprinkle on salads, in smoothies, in oatmeal, in yogurt or cottage cheese.

All in all chia seeds offer a slight edge nutritionally over flax seeds but including either one in your diet is a great way to increase your intake of omega-3 fatty acids. Omega-3 fatty acids can help to lower the risk of cardiovascular disease by making the blood less likely to clot, lowering bad cholesterol, and lowering blood pressure. Both can be purchased as oil, meal, flour, and seed. You many even find chia seeds turning up in a new wave of sports drinks. One study found that a beverage containing 50% chia seeds and 50% Gatorade was as effective as the 100% Gatorade in delaying fatigue http://www.foodnavigator-usa.com/Science-Nutrition/Omega-3-chia-seeds-may-be-carb-loaders-for-athletes-Study What is the advantage? Less refined sugar and more nutrition by way of the omega-3 and vitamin, mineral, and antioxidant content.

If you give chia a try let me know what you think.

Help Your Kids Eat Right With Color

2011-03-16T10:57:00.000-07:00

In my earlier post I focused on ways to put this year’s National Nutrition Month® theme “Eat Right with Color” into practice and in this post I want to share some tips that parents can use to make sure their children are eating healthy meals.

The 2010 Dietary Guidelines Advisory Committee reported that kids (and adults) are deficient in dietary fiber, vitamin D, calcium and potassium. I also just read a report that most Americans aren’t even clear on which foods contain fiber. It showed that many people think that foods like meat and milk which have no fiber are good sources and 10% even thought water provided fiber (http://www.foodnavigator-usa.com/Financial-Industry/Many-Americans-mistaken-about-fiber-sources-finds-Kellogg-s). This really surprised me and reminded me that most people just don’t know what makes a healthy diet. So if we want healthy kids then there is a lot of work that needs to be done to educate parents on good nutrition so that they can make sure that their children are getting the nutrients that they need.

To this end I wanted to share a great new resource that The American Dietetic Association and its foundation just launched. It is a website called Kids Eat Right www.kidseatright.org that has a wealth of information for parents written by registered dietitians. The website includes articles, videos, practical tips, and recipes all designed to help families learn how to shop effectively and prepare healthy and wholesome meals. One video that stood out to me was cauliflower popcorn http://www.eatright.org/kids/video.aspx?id=6442462714

What a fun idea for kids! Check out the resources and see what you think. If you try a recipe or idea let me know how it worked.

March is National Nutrition Month!

2011-03-09T08:41:00.000-08:00

March is National Nutrition Month® and today is actually Registered Dietitian Day! Wahoo! I say that because I am a Registered Dietitian, and while I didn’t get the day off from work or anything I am still going to celebrate my profession in this post. National Nutrition Week started in 1973 in response to a growing interest in nutrition by the general public and by 1980 it turned into a month-long observance. Registered Dietitian Day was started just 4 years ago as a way to highlight the important work that nutrition professionals do.

So what is the theme this year? “Eat Right with Color”! For all of you visual learners out there this slogan should bring to mind bowls of red cherries, salads brimming with various shades of green from lettuces, broccoli, arugula, avocado, bell peppers; red from tomatoes, white from button mushrooms, orange from carrots, and maybe even some tans and darker colors contributed by sunflower seeds, black beans, and olives. While many of you are in locations where you have been seeing nothing but the white of snow and the brown of barren trees, your plate is one place that you can make festive by including a rainbow of foods that includes a palette of nutrients. I often tell my students to “eat from the rainbow” because it is a way to ensure that you get a variety of vitamins, minerals, and phytochemicals, all of which are important for health and longevity.

Using the colors of MyPyramid is one way to incorporate recommendations from the Dietary Guidelines for Americans and create a healthful eating plan. The bars each represent a different food group: orange is for grains, green for vegetables, red for fruits, blue for dairy, yellow for oils, and purple for meats and beans.

Here are some suggestions to brighten up your plate by using this color guide:
Green: Fruits: Kiwi, honeydew, lime, grapes
Vegetables: Broccoli, asparagus, peas, artichoke, leafy greens, edamame

Orange and deep yellow: Fruits: Cantaloupe, citrus, mango, pineapple, papaya
Vegetables: Sweet potatoes, carrots, yellow corn

Red: Fruits: Cherries, strawberries, raspberries, cranberries, pomegranate, watermelon
Vegetables: Beets, red onions, red potatoes, rhubarb

Blue and purple: Fruits: Blueberries, blackberries, plums, raisins
Vegetables: Purple potatoes, eggplant, red cabbage

Tan, brown and white: Fruits: Banana, brown pear, white peaches, dates
Vegetables: Cauliflower, mushrooms, onions, parsnips, white corn, white potatoes

Focusing on simple and practical ways to make positive changes to your diets is as easy as “Eating Right with Color”. By including a colorful variety of fruits, vegetables, whole grains, lean proteins and dairy every day you will be getting a variety of antioxidants and phytochemicals that can protect against heart disease and certain types of cancer. So let the artist in you shine and use your palette to create a colorful plate!

February is Heart Health Month!

2011-02-22T13:57:00.000-08:00

As an athlete you may think that you are immune to heart disease since you incorporate physical activity on a regular basis. However, do you really know what an optimal heart-healthy diet should include? There is so much misinformation available that I thought a review of some dietary habits and facts pertinent to heart health were in order.

Let’s start with a quiz!

1. Is it more important to reduce total dietary saturated fat or avoid trans fats?
2. The fiber is which of these foods will lead to a reduction in blood cholesterol – bran cereal or oats?
3. Which of these foods is not high in potassium – green seedless grapes, oranges, potatoes, tomatoes, or bananas?
4. What is considered normal blood pressure?
5. What are desirable levels for total cholesterol, LDL, HDL, and triglycerides?
6. Why would a high intake of refined carbohydrates and simple sugars increase your risk for heart disease?

Now that I have you thinking, let me fill you in on what you need to know to keep your heart healthy. While it is important to keep your saturated fat in check (full fat dairy, fatty cuts of meat, fast food, etc), trans fat is more harmful to the heart. Read the ingredient list of foods you purchase and avoid those containing partially hydrogenated vegetable oils.

We need both insoluble and soluble fiber in our diets in order to remain healthy. The insoluble fiber that is found in foods like whole-grain bread, vegetables, and bran cereal contribute to colon health. The soluble fiber in foods like oats and beans can decrease cholesterol by binding with it so that it is excreted.

Potassium is a very important mineral for athletes since it is one of the main ones lost in sweat (in addition to sodium). But it is also extremely important in terms of blood pressure regulation and most Americans don’t get enough. The recommended intake is 4700 mg for adults, which is actually harder to get than you might think. One banana has around 400 mg. Wow – that’s a lot of bananas! Seedless grapes are low in potassium but the others in the question are good sources.

Normal blood pressure is <120/<80 mm HG. Do you know yours? Go to your local pharmacy and use the self-check blood pressure machine. What about cholesterol numbers? Total cholesterol should be <200 mg/dl, LDL (lousy or bad cholesterol) < 100 mg/dl, HDL (good cholesterol) >40 mg/dl (the higher the better : 60 is considered high), and triglycerides <150 mg/dl.

The last question is a tricky one when it comes to athletes. Yes you should be fueling during exercise with those simple carbs like gels and gus and sports drinks, since they delay fatigue and provide a ready source of fuel. Simple sugars such as those found in low-fat chocolate milk are also ok for athletes when used as a recovery drink. However I think athletes sometimes overdo the gels, gus and other engineered foods and research has shown that a high intake of refined starches and sugars can depress HDL, raise triglycerides, and raise inflammatory factors. My suggestion is to go easy on these products when your training volume is lower and during the off season. Opt for “real foods” instead like an apple or banana since you will also get some fiber and complex carbohydrates with those foods.

A few other ways to eat for heart health include eating 2 servings of fatty fish a week, or if you are a vegan or don’t like fish, including flax oil or hemp oil. Make sure to load up on lots of antioxidant rich fruits and vegetables, use olive oil when you can, and snack on heart healthy nuts a few times a week. Finally, let’s not forget those phytochemicals and heart protective flavonoids such as the ones found in green tea and dark chocolate. Just watch the portions of the chocolate and aim for a one ounce portion per day and a brand that contains 200 mg of cocoa flavanols per serving.

While not an exhaustive list, the suggestions here should put you in the right direction for heart health.

Are the new “natural-cut fries with sea salt” recently unveiled by Wendy’s a healthy choice?

2011-01-20T12:09:00.000-08:00

If you know me then you know I am not a fan of fast food at all. Fast food items are generally loaded in calories, contain lots of fat, and have far too little vitamins, minerals, and fiber. But I am one of those realist dietitians and I know people sometimes resort to fast food on those hectic days and want to provide some guidance on whether these new spuds count as a good choice in a sports diet.

So the new fries. After 41 years, Wendy’s fast food chain has redesigned their French fries, launching their natural-cut fries in markets around the US in November. Why the change and are they any healthier? The fast food chain has been changing its menu to focus on what they call “real” ingredients in order to appeal to foodies. I hate to ask the obvious question but what kind of ingredients were they using before? Regardless, the chain is responding to consumer demand for more natural foods with simple ingredients and names that can be pronounced. So I guess this would qualify as a step in the right direction, however, let’s first examine these new fries in more detail before we make a final decision.

The new fries contain the skin of the potato and are made from 100 percent Russet potatoes, compared to the old version which used a blend of potatoes. Leaving the skin on is how they got the name “natural” however, be aware that the FDA has not approved a legal definition for this term in the way that it has terms like “low fat”, so “natural” can mean many things. The new fries are also topped with sea salt, another term that can mean a lot of things. Any salt can be called sea salt since it all comes from the sea, but if it is full-spectrum sea salt it will contain more minerals. I don’t know if Wendy’s is using the mineral rich salt or not so it is hard to tell if this makes any difference. The cooking oil has also changed and is combination of vegetables oils which does not contain any trans fat so this is another step in the right direction.

What about nutrition content? The new fries have more calories (420 for a medium vs. 410 for the old recipe) and more sodium (500 mg vs. 350 mg) and one more gram of fat. So while the ingredients may be less processed, for the majority of Americans the bottom line comes down to calories in versus calories out. So before I would get too excited about having a healthier version of fries available on the go, I would use the time spent sitting in the drive through line to swing by the grocery store and pick up a bag of organic potatoes and make my own oven fries. If that isn’t possible, stick to their baked potato without the stuffing and instead top it with their chili which would make a perfect lunch for any health conscious athlete.

The 12 Days of Christmas Redone

2010-12-03T11:24:00.000-08:00

Thanksgiving is over and depending on your level of indulgence you may already be worrying about holiday weight gain. You may also be feeling overwhelmed by your to-do list and looking for some smart ways to stay on track this season. Before the Thanksgiving leftovers are gone, take stock of your current nutrition and exercise habits and get a plan. I have this quote on one of my computers that says “A goal without a plan is just a wish” (Antoine de Saint Exupery). So this post is going to be about getting a plan and a realistic one too. Although as side note I really wanted to do a version of the 12 days of Christmas but I wasn’t getting any brainstorms on that – maybe for next year.

So let’s talk strategies – simple things that can be done in terms of nutrition, physical activity, and behavior modification. Easy stuff you can start today. And in fact it would be great if you could incorporate one or two of these each week during the month of December so that by January you will have incorporated several new habits into your current lifestyle. It takes about 30 days to form a new habit which means you could end the year singing Auld Lange Syne celebrating your successes instead of saying things like: I plan to lose weight this year, join a gym, eat more vegetables, give up fast food, etc., etc. Why not resolve to make it to January 1 without any regrets and perhaps even a bit healthier than you are right now?

Here are my 12 strategies:
1. Use your Nog-gin
Beverages add a lot of calories this time of year. Did you know that a serving of egg nog is just ½ cup and about 170 calories? And who drinks just a half cup? A more typical serving is 8-10 ounces which will set you back about 4-5 miles of walking at a 3-4 mph pace. So save calories and drink more water!

2. Sit when you eat
Sounds simple enough doesn’t it? Sit when you eat. But I mean every time you eat so no noshing at the sink, while cooking, while going through the drive through, or while shopping. Sit at the table, light a candle, put the phone down, and simply eat.

3. Add an extra 30 minutes of physical activity to your day
If you aren’t active now then adding 30 minutes of activity a day is a great goal. If you are already active make an effort to add an extra walk to the beginning or the end of your day. If you walk at a 3-4 mph pace you could burn up to 1400 calories a week. Remember there are 3500 calories in a pound.

4. Go “halvies”
You could do nothing else on this list but simply cut all of your usual portions in half and you could lose weight. Of course you want those portions to be of healthy foods and not cheeseburgers and fries, but trust me this will work. You could also use this strategy for including your favorite holiday treats: just eat half your usual portion and since you will be walking an extra 30 minutes a day you can avoid the guilt.

5. Eat breakfast and pack your lunch
It’s true, it’s true. Eating a balanced breakfast has been proven over and over again in research to be one of the most effective strategies to maintaining your weight. Make it balanced with a portion of protein, a serving of fruit, and a serving of whole grain. And while you wait for your breakfast to cook, go ahead and pack your lunch and include one of the following: 1 serving of protein (1 string cheese; hard-boiled egg; 1 oz turkey; ½ cup beans, etc), 1 serving of fruit, 1 serving of vegetable, and 1 serving of whole grain. All of this should add up to about 400-500 calories.

6. Rethink TV time
While I won’t be so bold as to suggest you give up TV entirely, I will suggest that you use it to try out that new exercise DVD you got Black Friday. There are thousands of fitness DVD’s available on just about every exercise imaginable. Why not trade in three 30 minute shows a week for three 30 minute sessions of a workout DVD?

7. Say cheese!
The 2010 Dietary Guidelines Advisory Committee reported that cheese is our top source of saturated fat in the diet. Consider reducing your intake, switching to low fat varieties, a soy or rice based cheese (no cholesterol or sat fat), or eliminating it all together.

8. “My dog ate my running shoes” and other excuses to ditch
Dump the barriers to active living and focus on solutions instead. You’ve heard it before and I will say it again: make yourself and your fitness a priority. Schedule your workout in your day planner and stick to your commitment as if it were an appointment and canceling would incur a service charge.

9. Bake savvy
The 2010 Dietary Guidelines Advisory Committee reported that grain based desserts are the single largest contributor to total calories in the American diet. If you have read any of my other posts then you know I love to bake – particularly muffins. But I make healthy ones so when you bake this season opt for whole wheat flour, applesauce or pureed plums or mashed banana instead of oil, egg whites instead of eggs, yogurt instead of sour cream, and less sugar. You can reduce the sugar in most recipes by up to 1/3 without any negative effects.

10. Buyer beware
Please don’t fall prey to the latest fad diet, weight loss supplement, or goofy exercise machine you saw on an infomercial. There are no tricks to a healthy lifestyle: moderation, balance, variety. Before you spend $20 on a bottle of diet pills send me an email.

11. Don’t take comfort in too much comfort food
Do you need to eat more when it is cold? While a tempting rationalization I am afraid that the answer is “no” if your daily routine doesn’t change. It is true that you burn extra calories to stay warm but only if you are shivering to do so. Now don’t go turning off the heat so you can burn a few extra calories, instead warm up with some homemade chili, herbal tea, or homemade soup.

12. Eat from the rainbow
Make it a goal to eat 5 different colors of fruits and vegetables a day. If you do that you can be certain that you will be getting an array of vitamins, minerals, and phytochemicals all of which are beneficial to long term health.

There are many more tips I could share but I think these should cover the bases and if implemented shouldn’t be too overwhelming and provide some great rewards. Let me know how it goes too!

Pumpkin Muffins – Yum!

2010-11-27T14:57:00.000-08:00

I have certainly been getting adequate vitamin A/ beta carotene this November since I have gotten back into baking. My mom sent me an easy pumpkin recipe a couple of weeks ago and I have already made 3 versions, each one turning out to be very tasty! Making muffins is one of my favorite things to do when it comes to cooking. But I can’t seem to make a recipe without modifying it to put my personal spin on it and then testing out several versions. So that is what I have been doing with this pumpkin recipe. All of the ingredients I have been using except for the baking soda, powder, and Splenda® are organic. I found organic canned pumpkin at Trader Joe’s for the reasonable price of just $1.99 for a 15 oz can which is just a few cents more than the cost of conventional canned pumpkin. The organic flour and fruit can also be found at any health food store. The version I am posting is made with the addition of a chopped Braeburn apple. The other versions I have made so far include substituting fresh organic cranberries for the apple and one where I added some organic tahini. I really think the sky is the limit in terms of making modifications as long as you keep the wet to dry ratio fairly similar. In general this recipe makes a lot of batter so I have gone back and forth between making mini muffins and making regular size muffins. I also always add a scoop of organic soy protein powder because I like eating the mini muffins as a post-run or post-gym snack but you can leave that out or use non-fat skim milk powder to boost the protein content.
Have fun with this recipe and enjoy eating them as they are super nutritious and super low calorie and of course super tasty!

Ingredients
2 cups organic whole wheat pastry flour
½ cup Splenda®
1 tbsp baking powder
½ tsp baking soda
½ tsp salt
½ tsp cinnamon
¼ tsp nutmeg
15 oz canned organic pumpkin
1 medium chopped organic Braeburn apple
28 gm vanilla soy protein powder (optional)

Directions

Preheat oven to 375 degrees.
Mix flour, Splenda, baking powder, baking soda, salt, cinnamon, and nutmeg in a large bowl. Add pumpkin, ½ cup of water and stir until just mixed. Spoon batter into oil-sprayed muffins cups filling to just below tops. Bake 25 to 30 minutes until tops bounce back lightly when pressed or when knife inserted comes out clean. Remove from oven and let stand 5 minutes to cool. Store in tightly sealed container or freeze.

This particular version made 11 good size muffins.
Calories: 90 (about 80 without the protein powder), carbs: 18 gm, fiber: 3 gm, protein: 5 gm

Pumpkins: A nutrition powerhouse

2010-11-09T13:20:00.000-08:00

Pumpkins are here! I am most likely in the minority as I have never cared for pumpkin pie, but I do love a nice warm pumpkin muffin on a cool fall morning or a creamy pumpkin smoothie. Pumpkins are a nutritional powerhouse and are high in carotenoids, lutein, and zeaxanthin, all of which are antioxidants that can neutralize free radicals. This fruit, yes it is technically a fruit, is also a very good source of beta carotene/vitamin A, vitamin C, riboflavin, potassium, copper, manganese, dietary fiber, vitamin E, thiamin, niacin, vitamin B6, folate, iron, magnesium, and phosphorus. One cup of mashed pumpkin has just 50 calories, zero fat, 12g of carbohydrates, 3 grams of fiber, and 2 grams of protein. Wow!

Eating pumpkin pie is probably not the best way to include more pumpkin in your diet since it is traditionally made by combing pumpkin with heavy cream and whole eggs. When cooked in a “standard” pie crust, a slice gets ~50% of calories from fat. Healthier ways to add pumpkin into your diet are easy to do by utilizing canned pumpkin and it is actually one of the only canned foods that has no added salt or sugar. If you have the time to cook a whole pumpkin simply peel off the outer skin, cut it into pieces and boil. The seeds can be scooped out and roasted in the oven with a bit of oil for 30 minutes or even eaten raw.

Some easy ways to eat more pumpkin include: adding canned pumpkin to ready-to-eat butternut squash soup, stirring canned pumpkin into oatmeal, spreading pumpkin butter on bread and muffins, and snacking on pumpkin seeds. Pumpkin seeds, also called pepitas, are high in copper, iron, magnesium, manganese, phosphorus, and zinc. Pumpkin seeds are also high in phytosterols which are thought to strengthen the immune system. The seeds can be added to salads, hot or cold cereals, cookies, even homemade veggie burgers.

Pumpkin also makes a great, creamy smoothie and nutritious breakfast or post-workout recovery shake. There are endless variations on this smoothie recipe so have fun experimenting with other ingredients like yogurt, frozen bananas, etc. Pair this shake with some whole grain toast with peanut butter and you have a perfectly balanced breakfast/recovery meal chock full of vitamins, minerals, carbohydrates, fiber, and protein.

Pumpkin Recovery Smoothie
6 ice cubes
1 cup light vanilla Silk soymilk (or rice, hemp, almond, cow)
1/3 cup canned pumpkin
1 tsp pumpkin pie spice (or substitute nutmeg and cinnamon)
½-1 Tbsp honey (or substitute stevia or splenda)
¼ tsp vanilla extract
1 scoop vanilla soy protein (or whey, rice)

Blend all ingredients in a blender until smooth. Makes 1 serving.
Nutrition analysis:
236 calories, 3 g fat, 24 g CHO, 3 g fiber, 30 g protein

The versatility of this fruit makes it a great addition to your diet, adding powerful antioxidants, vitamins, minerals, and fiber without a lot of calories.

The born again cook and the vegan black bean brownie experiment

2010-10-29T17:12:00.000-07:00

Now that I have been a doctor for almost a month and finished with school, I am starting to remember and rediscover some of the fun things I used to do. One of my goals now that I don’t have to work like a crazy person all of the time doing rewrites and research while working, is to cook my dinners on the stove – yes the stove – instead of just microwaving everything. The other is to rekindle my creative cooking spirit by experimenting with recipes. When I lived in Fort Collins, CO I cooked from scratch and regularly made all sorts of vegan and vegetarian delights from soups and ratatouille to muffins and quick breads.

To start on my goal, I did my first cooking experiment last Saturday. I literally had this recipe saved to my computer desktop for almost a year and finally had the time to make it. I must say I was a bit intimated by the sound of it: vegan black bean brownies. I found the recipe online from The Happy Herbivore and adapted it to create my own version. In my version the brownies are higher in protein and lower in sugar and could be used in place of an energy bar for a pre- or post-workout snack or anytime you want something healthy.

Since I am easing myself back into cooking I still took some shortcuts. I would have had to stand on a ladder to get my food processor down off of the kitchen shelf so I opted to put everything in my Vita-Mix. Second, I didn’t want to deal with the “do this first, do this next”, so I mixed all of the ingredients together at once and it worked out just fine. Then the last short cut I took involved using a different baking pan than the traditional 8 x 8 pan. I mean who wants to mess with cutting up a pan of brownies into somewhat equal squares? I used a muffin tin – I know – who would have thought? I even used muffin papers and it made things very easy and the bottoms didn’t even stick to the paper.

Ingredients
• 2 scoops soy protein powder (optional)
• 2 medium bananas
• 15 oz organic canned black beans
• 1/4 cup unsweetened cocoa for baking
• 1/4 cup granular Splenda
• 1/2 tbsp cinnamon, ground
• 1 tsp vanilla extract
• 1/4 cup oat bran (or regular oats)
• 1/2 cup unsweetened applesauce

Directions
Preheat oven to 350F. Grease a 8x8" pan and set aside (or use muffin tins and paper). Drain and rinse the beans to remove excess salt. Combine all ingredients, except oats, in a food processor or blender and blend until smooth, scrapping sides as needed. Stir in the oats and pour batter into the pan. Bake approx 30 minutes or until a toothpick inserted in the center comes out clean. Allow to cool before slicing. If you find these brownies are too soft or too fudgy, add another 1/4 cup oats or flour.

Note: I was trying to fill the whole muffin tray (i.e 12 muffins) but there wasn’t quite enough batter so I made 11. They turned out pretty small so next time I think I will aim for 9.

Nutrition Facts – based on 9 servings using the soy protein powder. The number in parentheses is without the protein powder and you will see the only difference is in the calories and protein, both of which are slightly lower.

Serving: 1 brownie
Calories: 124 (100)
Fat: 1 g
Carbohydrates: 22 g (21 g)
Fiber: 2 g
Protein: 9 g (4 g)

And the taste? They turned out really good with a nice chocolate flavor and consistency. I couldn’t even tell that there were beans in them. Next time I think I will omit the cinnamon as it was a bit overpowering. This was fun! Stay tuned for more easy, healthy recipes and go get baking!

Nutrition for pilates and yoga

2010-10-19T16:53:00.000-07:00

Now that I am finished with my PhD I have time to go out and enjoy life more, and to that end I took my first pilates class on Saturday. Since I am getting older and want to continue running and cycling for many years, I thought it would be a good addition to my weekly workout routine. I looked up the benefits of pilates and found them to include: the ability to build strength and endurance by building lean muscles due to the emphasis placed on repetition; the ability to increase the strength and size of stabilizer muscles; the benefit of a mind-body workout; injury prevention by balancing the muscles in the body; and the development of strength in the core muscles. I enjoyed the workout and found it to be more challenging than I expected.

Being the dietitian that I am, my thoughts naturally turned to nutrition for pilates and similar practices such as yoga. What should you eat to fuel your pilates/yoga workout? I did some research and found that there are two common problems that generally distract people from finding their inner calm: gas and a not-quite-right feeling in your stomach that interferes with concentration. Bear in mind that pilates and yoga do not burn as many calories as aerobic activities so the fueling focus should be on ensuring that you have adequate energy for your workout without making your stomach too full or gassy.

In pilates there is a fair amount of emphasis on working the abdominal muscles, while in yoga certain positions place pressure on the abdomen at the same time you are to be relaxing. Also in yoga you are sometimes in an inverted position which can result in gas production. And everyone passes gas, both as burping and as flatulence. Each person produces about ¾ liter of different gases in their intestinal tracts daily. Flatulence results from fermentation or the chemical breakdown of substances in food by bacteria that live in your colon. Many factors affect this production so here are some practical solutions to curb excess gas production:
• Limit your lactose intake. Lactose is the milk sugar in dairy products and many people are unable to completely digest it.
• Avoid large amounts of the sugar alcohols sorbitol and mannitol. Read ingredient lists as these alcohols are used to sweeten sugar-free gums and candies and when ingested are fermented by colon bacteria.
• Eat small meals especially if your diet consists of high fiber foods like beans and broccoli. By consuming gas-forming foods in smaller amounts you will produce less gas throughout the day.
• Consider adding a probiotic to your daily regimen to help regulate your digestive system.

Now what about focus? If you want to achieve a clear, relaxed mind then you might want to avoid or limit the amount of caffeine you have before a class. Likewise with energy drinks – plain water should be your drink and enough to ensure you are adequately hydrated.

Eating for yoga and pilates requires a careful balance of the right foods at the right time. Eating too much before class and you will feel heavy, gassy, and have trouble concentrating. Eating too little may result in stomach grumbling and light headedness which will also distract you from your calm.

So what is the bottom line? Focus on small meals of high quality fresh foods and plenty of water for hydration. If your class is first thing in the morning try a piece of whole wheat toast with apple butter. If your class is in the evening have a snack in the middle of the afternoon that is high in complex carbohydrates, has a small amount of lean protein, and a small amount of good fat. Try apple slices with almond butter, a slice of whole wheat bread with a few slices of lean turkey meat, egg whites, or hummus, or try a string cheese and a few carrots. Smoothies make great pre- and post-workout snacks too and the options are limitless. Just include some protein (hemp, whey, soy, rice), some fruit, nut butters, oats, etc. Vary the types and amounts of ingredients based on the time of your workout and your individual digestive system.

Keep these tips in mind and next time you do pilates or yoga you should truly find your inner calm.

Sorting out cereals

2010-09-27T13:46:00.000-07:00

With the morning temperatures getting lower, you may be thinking about switching your cold breakfast foods for something warm. While it isn’t easy to figure out which cold cereals are 100% whole grain, with hot cereals whole grains are the norm not the exception. Even Cream of Wheat has a whole-grain version.

Do some whole grains beat others? It doesn’t appear so as studies have found a lower risk of diabetes and heart disease in people who eat any whole-grain cereal and especially those rich in insoluble fiber.

So what are some good choices? To avoid breakfast boredom you may want to stock your pantry with a variety of different grains. Most whole-grain hot cereals (with the exception of rice cereals) have 4-5 grams of fiber per serving (40 grams dry, which equals about 1 cup cooked). The instant hot cereals also count as whole grains but they may get some of their fiber from added isolated fibers like inulin instead of the natural bran. Inulin may supply extra fiber but research hasn’t found it to be beneficial for the heart or the colon as of yet.

Hold the sugar when choosing your cereal and choose unsweetened over the presweetened packets. It doesn’t matter if the sugar is cane, date, or brown sugar; to your body it’s all the same. You would be better off adding your own sugar as you will undoubtedly end up with less. Most non-instant hot cereals don’t have added sodium while most instant hot cereals do. So if you use instant look for levels close to 100 mg per serving.

Here are just a few good bets for breakfast that are 100% whole grain, contain no added sugar, and have no more than 100 mg of sodium per serving: Bob’s Red Mill – all varieties of hot cereal, McCann’s Irish Oat Bran, Mother’s Oat Bran, Quaker Old Fashioned or Quick Oats, Cream of Wheat Whole Grain, Steel Cut Oats and Erewhon brand. And if you are looking for something quick and wholesome try Trader Joe’s frozen Steelcut Oatmeal.

Finally, I want to share my news: I am finally officially “Doctor Koslo”!

Is going gluten-free a viable weight loss option?

2010-08-25T18:48:00.000-07:00

The gluten-free market is experiencing huge growth not only in the US but on a global scale. It is estimated that just 1% of the population has celiac disease yet according to market reports 15 to 25% of consumers want gluten-free foods.

So is this demand for gluten-free products the latest weight loss fad or is giving up gluten a viable weight loss technique?

Gluten consists of two proteins, gliadin and glutenin, and is found in wheat, rye, triticale (cross between wheat and rye), couscous, spelt and barley. Gluten-free foods were originally developed for people with celiac disease, which is an autoimmune disorder with potentially life-threatening consequences. When people with celiac disease eat gluten, antibodies in the small intestine attack the gluten damaging the intestinal lining and villi. Without treatment the body is unable to absorb nutrients from food, leaving patients vulnerable to a host of diseases. Individuals with celiac disease must therefore follow a strict gluten-free diet. Other individuals who benefit from eliminating gluten are those with gluten sensitivity and those with a wheat allergy. Athletes involved in weight class sports such as wrestling and bodybuilding or figure training also sometimes chose to eliminate gluten prior to competitions to minimize intestinal residue and fluid retention.

Are gluten-free diets beneficial to everyone?

Gluten-free diets are catching on at college campuses as well as in the celebrity community for weight loss. However, the idea that a gluten-free diet can help people lose weight is a myth and scientific evidence is lacking. Gluten-free does not equal nutritious and many gluten-free products are higher in fat which is added by manufacturers to replace the gluten. These products also tend to be higher in overall carbohydrates, sugar, and calories and lower in fiber, vitamins, and iron.

So why do people following a gluten-free diet state they feel better, perform better, or lose weight easier?

It could be that these people have eliminated many processed foods, packaged and fast foods and replaced them with fruits, vegetables, and unprocessed foods. But a poorly planned gluten-free diet that relies on many of these specialty foods can leave dieters short on B vitamins, iron, and fiber. Not to mention that a diet of gluten-free foods can up being fattening as well as expensive.

So before you eliminate gluten in hopes of a magic weight loss solution, ask yourself if you have a true negative reaction to wheat or gluten and if so consider consulting your doctor before you self-diagnose. Finally, remember that gluten-free brownies and beer are no healthier than their gluten-containing counterparts and should also be eaten in moderation.

Corn is in season!

2010-07-22T16:32:00.000-07:00

Corn is in season and whether fresh off the cob, frozen, or canned, corn often gets overlooked as a nutritious part of a healthy diet. I have often heard people say they avoid it since it is so “starchy”, but it is this starch, which is actually a complex carbohydrate, that makes corn a great addition to a sports diet.

Health benefits of corn
Corn is a rich source of phytochemicals and it is the various flavonoids and carotenoids in corn that are responsible for the distinctive colors of its different varieties. The colors valued by Native Americans include pink, blue, black, and red, although the most common forms in the US are white and yellow. The yellow of sweet corn comes from lutein which is good for healthy vision and decreasing the risk for macular degeneration. Corn is also high in vitamin C and the B vitamins including folic acid which aids in the prevention of neural tube defects. High intakes of lutein and folic acid also lower the risk for heart disease. A small ear of corn (7”) contains about 250 mg of potassium, a mineral lost in sweat, making it a good source of this nutrient. In comparison a medium banana contains about 350 mg of potassium.

This nutritious vegetable is notoriously hard to digest because of its high fiber content, although most Americans could use more fiber in their diets. The type of fiber in corn is called insoluble fiber which is needed to prevent constipation and diverticulitis. It is the high fiber content of corn that qualifies this starchy vegetable to count as a complex carbohydrate.

So what should you look for when buying corn?

First, if you can buy corn locally then support your local farmers. The corn will be fresher and you can ask if it is organic or genetically modified. Then look for bright green husks with silk that is dark and moist. After purchasing make sure to refrigerate it immediately when you get home to help the corn stay sweet. Then for the best flavor eat it within two to three days. One of my favorite ways to cook corn is to soak the corn in its husk in a sink full of water and then roast it in the husk on the grill. Another great and easy way to cook corn in minutes is to wrap an ear in wet paper towels or wax paper and microwave for 2-3 minutes turning once.

If you are watching your calories, have a gluten or wheat intolerance, or are limiting your grains, then consider adding corn to your diet as a source of complex carbohydrates. A small ear (7”) has just about 80-90 calories, is high in vitamin C, the B vitamins, potassium, fiber and phytochemicals like lutein and carotene, all of which contribute to a healthy heart and balanced diet.

Try this healthy recipe:

Popcorn Delight
Makes 1 serving
3 cups popped fat-free unsalted popcorn
1 tablespoon sliced almonds
2 tablespoons raisins or other dried fruit such as cranberries, apricots or dates
½ teaspoon ground cinnamon
1 teaspoon sugar
In a medium bowl, combine the ingredients and toss well.
Nutrition Facts per Serving:
Calories: 230
Fat: 7 g
Saturated fat: 1 g
Carbohydrates: 39 g
Fiber: 6 g
Protein: 6 g
Sodium: 274 mg

Recipe provided courtesy of John Wiley & Sons, from Expect the Best: Your Guide to Healthy Eating Before, During & After Pregnancy by American Dietetic Association ©2009, John Wiley & Sons.

Coconut water: Is it really "natures sports drink"?

2010-06-28T14:56:00.000-07:00

Coconut water is not something new. The liquid inside young, green coconuts has long been enjoyed in tropical countries due to its availability, cultural traditions and beliefs regarding its health benefits. But now it has gone main stream in the US and can be found in colorful juice-box style packages in a variety of flavors in most supermarkets. Sales of coconut water in the US have jumped in the last five years from near zero to $40 to $60 million dollars annually. Part of this increase can be attributed to celebrity endorsers like Madonna, Matthew McConaughy and Demi Moore who have recently invested in Vita Coco, and to the investment of Pepsi in O.N.E.. But is this drink really “nature’s sports drink” and what are the facts behind the hype? I for one am a skeptic of almost every new food or beverage that has the makings of a fad so I thought I would do some research and decide for myself.
Just the nutrition facts ma’am
Coconut water is not to be confused with coconut milk which is squeezed from the inside pulp and used as a common ingredient in many Thai recipes. Coconut water is from young green coconuts and is low in calories and a natural source of electrolytes including sodium and potassium. Eight ounces of coconut water has 46 calories, 9 grams of carbohydrates, 250 mg of sodium, 600 mg of potassium, 60 mg of magnesium, 45 mg of phosphorus, and 2 grams of protein (USDA, Nutrient Database). The electrolyte content is more than double that of traditional sports drinks with about half of the carbohydrates. So if you go buy a young, green coconut and crack it open and wash that bagel down with it after your workout then yes, it can contribute to optimal hydration and recovery. In addition to electrolytes and carbohydrates, coconut water contains other beneficial components including vitamins, minerals, antioxidants, and amino acids.
Not so fast!
There is always a rub. The commercial brands sold in the US (I looked at the nutrient data for 5 brands including Vita and Naked Juice) have a potassium content that is similar to the water fresh from the fruit however, the sodium content is much lower with an average of 35-60 mg per eight ounces. Compare this to Gatorade which contains 70 calories, 19 grams carbs, 154 mg sodium, and 42 mg potassium per serving and you will see that as a sports drink the sodium level is far too low for adequate electrolyte replacement.
Coconut Juices versus traditional sports drink
Product (per 8 ounces Calories Carbs (g) Sodium (mg) Potassium (mg)
Popular coconut waters:
Harvest Bay Original Coconut Water 47 12 25 480
Naked Juice Coconut Water 44 10 14 473
O.N.E.100% Coconut Water 44 10 44 487
Vita Coco 100% Pure Coconut Water 44 10 29 494
Traditional sports drink:
Gatorade Thirst Quencher 50 14 110 30

I also did a search for research on the use of coconut water as a fluid replacement drink for physical activity and found two studies completed recently. The first study compared rehydration after exercise with young coconut water, a carbohydrate electrolyte beverage, and plain water (Saat, et. Al, 2002). The results indicated that recovery was similar when either the coconut water or the carbohydrate beverage was ingested. However, as stated previously water straight from the nut has a higher sodium content then the commercial varieties sold in stores. The second study used a sodium enriched coconut water for testing rehydration compared to a sports drink and fresh coconut water from the nut (Ismail, et.al,2007). The results indicated that the sodium enriched coconut water was as effective as the sports drink in whole body rehydration.
Bottom line
If you are looking for a low calorie refreshing beverage with lots of potassium, then this is your drink. But in terms of recovery from exercise, I recommend sticking with traditional sports drinks. Sports drinks are specifically formulated for athletes with the amount of electrolytes and carbohydrates at the levels found through years of research to promote optimal hydration. Drinks like Gatorade contain 4-8% carbohydrate concentration (10-18 grams per 8-ounce serving), around 100 mg of sodium and 30 mg of potassium. This formula has been shown to promote fluid absorption from the intestines and encourage fluid retention in order to prevent dehydration and prolong exercise.
If you are curious go ahead and give it a try but test it during training not competition. As for this sports dietitian, I am going to wait for the results of those research studies conducted with the commercial varieties before I put it on my recommendations list.

Wow is it hot!

2010-06-24T14:54:00.000-07:00

It sure is a hot one today in Phoenix with a high of 112! This means that you need to either get outside very early or very late to do your exercise. You also want to make sure that you are hydrating adequately.

Physiologically speaking exercising in the heat puts the most stress on your body. You are dealing with the heat gained from physical exertion as well as the hot environment. Dehydration results if you don’t take in enough fluids to keep up with your sweat losses. An average person that weighs 110 to 165 pounds can lose 2 to 4% of his body weight per hour and losses of just 2% result in decreased performance. Exercising in the heat decreases your efficiency and as you become more dehydrated you rely more heavily on stored glycogen. This means you will tire faster due to the build up of lactic acid and that is why your usual run or ride may seem so much harder this time of year.

So what do you need to do to stay hydrated? First, are you a salty sweater? I know I am! Have a look at your clothes and see if you have white stains on them after you exercise. If you do then yes you are a salty sweater. This is a good piece of information. The other thing you want to know is how much fluid you lost during your exercise. Best way to do this is to weigh yourself before and after your workout. Then for every pound lost you want to replace that with 2 cups of fluid and preferably fluid that has electrolytes.

Check the label of your sports drink. You want to have at least 100 mg of sodium, 30 mg of potassium, and 14 g of carbohydrate per 8 ounce serving. If you prefer electrolyte chews, they generally have more carbohydrates and less sodium but are still a good choice. Wash them down with at least 8-12 ounces of water. Plain water is not sufficient in the extreme heat so make sure you have a plan and hydrate early and often. More on electrolytes and the array of hydration choices out there later...

KNS adds a blog!

2010-06-01T16:39:00.000-07:00

Ok if you haven't noticed from my previous blogs I am new to blogging. I took some downtime yesterday and tried to tackle a giant stack of journals and magazines and came across an article titled "Ten Rules for Better Blogging" in my American Dietetic Association journal. After reading it I came to the conclusion that so far with my posts I have broken all ten rules! So let's try this again. Koslo's Nutrition Solutions now has a blog and I want to use this forum to have a conversation with you, the athlete, the casual exerciser, the health conscious about how our food choices affect our health. I like to keep abreast of the research so I will focus on the latest findings on food and supplements and their effects on health and performance. But I want this to be a conversation so please comment on my posts and I promise to be a better blogger in the future.
Jennifer

Three Cheers for Cherries!

2010-05-31T16:38:00.000-07:00

Cherries are one of those delectable fruits of summer that not only taste good, but have so many health benefits that they should be an essential part of any endurance athletes’ nutrition plan.
There is a significant body of research suggesting that cherries are one of the most nutritious foods you can eat. Cherries contain anthocyanins 1 and 2 which are powerful antioxidants that not only give cherries their distinctive red color but also have an impact on relieving muscle and joint soreness similar to how non-steroidal anti-inflammatory drugs act. Cherries are the highest in these compounds compared to various other berries including strawberries and blueberries and they also contain a hefty dose of beta carotene, vitamin C, potassium, magnesium, iron, fiber and folate. One cup of fresh cherries has just about 90 calories, no fat, 22 grams of carbohydrates and 3 grams of fiber.
Additionally, cherries are one of the few food sources of melatonin, an antioxidant which helps to regulate the body’s natural sleep patterns. Eating cherries can be a natural way to increase melatonin levels in the blood acting to hasten sleep and ease jet lag. New evidence also links cherries to heart health and weight management.
So how many cherries do you need to eat to get the benefits? While there are no established guidelines as of yet, experts suggest that consuming 1-2 servings of cherries a day can provide some of the health benefits identified in the research. Examples of what constitutes a serving includes: ½ cup dried; 1 cup frozen; 1 cup 100% juice; 1 ounce concentrate.
Try these tips to help speed your recovery:
• Drink 10 oz of tart cherry juice pre-workout
• Make a post-workout smoothie with frozen cherries
• Add dried cherries to your post-workout oatmeal
• Have dried cherries as a good grab-and-go snack
• Add dried cherries to a spinach salad with walnuts
• Create a yogurt parfait with vanilla yogurt, granola and dried cherries
• Swap your soda for 100% cherry juice

Power up for spring training

2010-05-17T14:19:00.000-07:00

Spring has sprung and if you are like most athletes you are planning your racing line up and putting your training plans in order. As you start ramping up your training you will also want to assess your current nutrition plan as it may be in need of a little “spring cleaning”. To help you jump start your fueling strategy I am including a recipe for a great breakfast full of muscle fueling carbohydrates, muscle repairing protein and antioxidants, essential fatty acids, and of course lots of good taste.

Boil water or milk/soy milk
Add: Rolled oats or instant oatmeal (1/2 cup dry or 1-2 packets instant)
Whey protein (1 svg)
Small scoop of dark chocolate baking cocoa ~1 Tbs
Ground flax ~1 Tbs
Blueberries ½ cup
Raisins – travel packet size or bananas

Enjoy before or after your workouts.

Eggs: Good nutrition bang for your buck

2010-05-17T14:06:00.001-07:00

Eggs are a naturally nutrient-dense food and contain almost every essential vitamin and mineral needed by humans. A large egg has about 74 calories and more than 6 grams of high-quality protein that is easily digested and absorbed by the body. Eggs are also an excellent source of choline, a nutrient that helps prevent birth defects, and a good source of riboflavin. The egg white consists primarily of protein while the yolk contains protein, choline, folate, lutein, zeaxanthin, fat, and vitamin D.
Each egg is separately wrapped in its own shell requiring no weighing or measuring and can be prepared in thousands of ways. Eggs are also naturally low in sodium and the yolk has a favorable mix of monounsaturated and polyunsaturated fats and just 1.5 grams of saturated fat. And while many Americans still avoid eggs for fear of dietary cholesterol, 30 years of research has never linked egg consumption to heart disease. Additionally, the American Heart Association no longer places a limit on the amount of eggs a person can consume per week.
In an effort to meet consumer demand a number of specialty eggs are currently on the market offering an array of nutritional choices. Omega-3 eggs are laid by hens fed a special diet containing omega-3 rich flaxseed or marine algae. Cage free, organic, free-range and certified humane eggs all have the same nutritional content but the conditions under which the chickens are kept meet specific USDA standards. Brown eggs are no different from white eggs and are just from a different breed of hen.
The high-quality protein in eggs can be part of a balanced sports diet by aiding in muscle tissue repair and growth. So next time you are wondering what to have with that bagel try an egg or two.
American Egg Board (2010) http://www.aeb.org/retailers/nutrition-facts
Egg Nutrition Center (2010) http://www.enc-online.org/