Health Benefits of Hemp

I am a huge fan of hemp products and since they are gaining in popularity I thought I would dispel some myths, state some facts and share my personal experiences. I first got turned on to hemp products over a year ago when I was searching for another vegan alternative to soy protein powder. I wanted a product that was organic and free of harsh chemicals like the hexane that is used when processing soy. And if the products were produced in a way that was good for the environment, that would be fantastic! Enter hemp!

Myths

For many people when they hear the word “hemp” they automatically conjure up images of magical brownies or think that hemp is something that needs to be stashed somewhere inconspicuous. Hemp, or industrial hemp, is from the same plant as cannabis sativa however, hemp manufacturers eliminate all but traces of the psychoactive tetrahydrocannabinol (THC). I guess that can be taken as good or bad news depending on your preferences. Because of this image problem, Canada has really taken the lead in this market capturing a good part of the US market share.

So what’s so great about hemp?

There are lots of things that are great about hemp including the nutritional content, the low environmental impact, its versatility and taste. I have tried just about all of the different hemp products available including the hemp butter, hemp oil, hemp seed, the high fiber hemp powder, the regular hemp protein powder, the high protein hemp powder, hemp beverage and several varieties of the shakes. So in terms of nutrition, hemp has many things going for it: it is vegan, gluten free, soy free, high in omega-6 and omega-3 fatty acids which are essential to health and need to be consumed through diet, and is a good source of highly digestible protein. The fats are in a 4:1 ratio which is thought to be ideal for health. Hemp also has two other omega fats, stearodonic acid (SDA) and gamma linolenic acid (GLA) that are absent from many other foods. In addition, most manufacturers certify that their products are organic which means no harsh chemicals or genetically modified organisms. The one thing you have to keep in mind is that hemp oil and butter should not be used for cooking and when baking with the powder the oven temperature should not exceed 350⁰F. High temperatures degrade hemps properties.

Looks good on paper, what about taste?

Personally I love the taste which is earthy and somewhat nutty and don’t mind the green color one bit. For me and for many people, hemp is easier to digest then soy or animal proteins like whey or casein. Hemp is high in fiber too so it digests slowly making it a good food for keeping blood sugar in check. Manitoba Harvest http://www.manitobaharvest.com/ is one brand of hemp products that I use and I was recently given the opportunity to sample their chocolate and vanilla hemp protein powders http://manitobaharvest.com/category/16/Hemp-Protein-Powder.html#trail as well as their hemp hearts http://manitobaharvest.com/category/13/Hemp-Hearts.html#trail (aka hemp seeds). I make smoothies every afternoon and hemp powder is one of the main ingredients. Both the vanilla and chocolate shakes have authentic tastes and they don’t contain any type of artificial ingredients. They contain real sugar which you may think is a bad thing, but it keeps the product wholesome while keeping the calories per serving in check. Each serving has over a quarter of the recommended intake level of fiber and contains as much protein as an egg. Personally, I like my smoothies thick so I add frozen fruit and ice. To make smoothies even thicker, the hemp hearts can be added to a small amount of water and blended into a paste before the powder and fruit, etc are added. You may also want to add some type of alternative “milk” or even peanut butter depending on your calorie needs and goals. Mixed with the High Pro 70 it makes a great exercise recovery drink because the sugar in the flavored powder can help with the uptake of the carbohydrates and protein into the muscles. And the hemp hearts (seeds) are so versatile. I use them in my muffins, on salads, on my dinner, in shakes, on hot cereal, etc. Each serving has a whopping 10 grams of protein and a good dose of those omega fats I was discussing.

I use the high fiber hemp powder for baking. I must have created about a dozen original muffin recipes at this point. I substitute it for about ¼ of the flour. My creations have all been super yummy and nutritious and I have become hooked on creating new recipes just about every week. My plan is to write a cookbook one day and as I was typing this I was thinking that a whole cookbook could be written just using hemp products for each of the different categories of recipes. So you will have to stay tuned for my recipes when/if I find someone to back my venture!

Bottom Line

While some researchers argue that the plant form of the omega fats found in hemp are not converted efficiently in the human body and that it should not be overlooked that the oil, nuts, and butter are nutrient dense (i.e. high in calories), hemp still stands head and shoulders above the many processed foods that crowd our plates. It is an antioxidant powerhouse, allergen free, contains highly digestible protein, is high in fiber, is produced using sustainable agriculture, does not contain harsh chemicals or is organic and is extremely versatile. Have fun exploring hemp and post a comment on which product is your favorite.

July is Blueberry Month!

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!

February is Heart Health Month!

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?

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

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!

Corn is in season!

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.