The problem is that health and longevity are about the only things that these cultures have in common. Continue reading “Is a Varied Diet Over-rated?”
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Everything in Moderation is Bad Diet Advice?
Aaron writes:
“I just saw this article on the How Stuff Works Blog. I know you’ve talked about “eating in moderation” on the podcast, so I thought you might have an opinion.”
My initial take was that the blogger seemed to be confused about what the study was about. But when I looked at the study itself, it looks like the confusion comes from the researchers. Continue reading “Everything in Moderation is Bad Diet Advice?”
Recipe: Spinach and Feta Breakfast Strata
I’m always looking for ways to get more protein into breakfast so when National Dairy Council invited me to invent a new recipe featuring whey protein, I decided to work on a breakfast casserole…something simple to make but impressive enough to trot out for company.
Calorie for calorie, protein can help you feel fuller longer than carbohydrates or fats. And whey protein powder is a convenient way to add complete, high-quality protein to a recipe. I use it almost every morning in my smoothie and now I’ve got a new “whey” to add protein to breakfast! Continue reading “Recipe: Spinach and Feta Breakfast Strata”
Which oil is best?
Should you cook with olive oil or coconut oil? Grapeseed? Walnut? It really depends on what you’re after.
Oils that are lower in polyunsaturated fats (PUFAs) are more stable, both at room temperature and high heat. If you’re looking for omega-3s on the other hand, those oils will, by definition, be higher in PUFAs.
Whether saturated fat is something to be minimized or maximized depends on your dietary philosophy (and, perhaps, your cholesterol levels).
And we haven’t even touched the culinary pros and cons!
A healthy (and tasty) diet will include a variety of fat sources, just like it should include a variety of protein sources. To help you vet your choices, here’s a chart showing the fatty acid profile of several common options. Click on any column to sort by that nutrient. (Cool, huh?) Continue reading “Which oil is best?”
Putting scary stats into perspective
Monday’s announcement from the World Health Organization, declaring red meat to be a “probable carcinogen” has dominated the nutrition news cycle this week. I’m already tired of talking about it so I won’t belabor it here. For those who are just catching up, my response to Monday’s announcement appears on the Huffington Post. You can also hear my interview on Maryland’s NPR station and join the discussion on the Nutrition Diva Facebook page.
Instead, let’s talk about risk and how our perception of it is influenced by the way it’s presented, both verbally and visually. Continue reading “Putting scary stats into perspective”
Healthy choices for lower fiber diets
In my 30-day Nutrition Upgrade program, players get points for incorporating more vegetables, legumes, and nuts into their meals and snacks. These foods all add fiber to the diet, among other things.
Fiber is generally seen as a good guy. It helps us feel fuller on fewer calories, supplies nutrients for the beneficial bacteria in our intestines, and promotes a healthy digestive system. But for some people, fiber is not so benign.
One of the Upgraders, for example, has adhesions–a sort of scar tissue that is a very common complication from abdominal surgery. As a result, eating too much fiber (or too much, period) can cause acute abdominal pain.
For those who need to limit fiber for whatever reason, choosing vegetables, legumes, grains, and nuts that are lower in fiber can help you get all the other benefits from these healthy foods without overdoing it on the fiber.
Here are some of the most common choices in each category, arranged from lowest to highest fiber content. As you can see, the difference between the lowest and highest in each category can be dramatic! You can also use this information to increase your fiber intake gradually–which is usually a good idea. Continue reading “Healthy choices for lower fiber diets”
Why cancer patients should leave antioxidant supplements on the shelf
Antioxidants are good, right? So more antioxidants must be better! This is the logic that has sold billions of dollars worth of dietary supplements and superfood extracts. And when it comes to exaggerated health claims for dietary supplements, perhaps no one is as vulnerable as cancer patients.
They’re vulnerable for two reasons.
First, they’ll do (and spend) anything that they think will increase their chances against this terrifying disease. So they are easy prey for unscrupulous or well-meaning but misinformed marketers, hawking high-dose and largely unregulated dietary supplements that are supposed to “boost the immune system.”
Secondly, their bodies are in the grips of a disease (and, usually, a treatment regimen) that can profoundly alter their biochemistry and metabolic responses–in ways that can be hard to predict. Continue reading “Why cancer patients should leave antioxidant supplements on the shelf”
Six tips for reducing gas from beans
(Not the sexiest post title I’ve ever written, that’s for sure!)
Dried beans and legumes have a lot going for them nutritionally: They’re high in protein, fiber, and antioxidants. People who eat more legumes generally have a higher overall diet quality, reduced risk factors for disease, and are more likely to be a healthy weight. That’s why eating more legumes is part of my 30-Day Nutrition Upgrade program.
Unfortunately, beans can also be the source of intense digestive discomfort. One breast-feeding mom in my 30-Day Nutrition Upgrade group found to her dismay that eating legumes even gave her baby gas pains! Not cool.
While attending this year’s Food and Nutrition Conference and Expo in Nashville, I had a chance to grill Jessie Hunter, the Director of Research for the American Pulse Association for her best advice.
Here are a few tips on how to reduce the uncomfortable side effects of eating beans–all of which should help reduce the effects on nursing babies, as well. Continue reading “Six tips for reducing gas from beans”