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.

Nutrition for pilates and yoga

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

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?

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!

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"?

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!

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!

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!

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

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

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/