Author Archives: nutricomm

Book Review: Total Body Diet for Dummies

Guest post by Marlina Phan, intern

This is not your average diet book—living up to its name, the Total Body Diet by Victoria Shanta Retelny, RDN, LDN, delivers an easy approach for people who are interested in making nutritious food choices for their families and themselves. The author discusses not only the food aspects of dieting, but on the mental aspects as well. The key to success is a healthy mindset!

Instead of focusing on the ultimate end goal of every diet—losing weight, the Total Body Diet emphasizes weight-loss as a by-product of an overall healthy diet and fitness plan. The author, a Registered Dietitian, supports her concepts with facts that are backed up by research. In addition to the weight-loss theme, the author discusses: TBD Cover

  • keeping weight off once it’s lost
  • fending off preventable diseases
  • developing mindfulness to improve health

What makes Total Body Diet different?

In my opinion, the most innovative aspect of the book is that it offers resources, tips and tools to help put the author’s concepts into practice. Retelny suggests several lifestyle/coaching apps for those of you who can’t seem to put your phones down, along with advice on how to “shop” for healthcare professionals who can help support your goals.

Like all of the books in the Dummies series, Total Body Diet is easy to read and understand, partly because it’s divided into many little sections and is broken up with tips, easy-to-read figures, tables, and blurbs. The author keeps the reader engaged by asking questions and providing interesting self assessments and small activities. Lastly, Total Body Diet offers healthful, easy recipes for breakfast, lunch, dinner, dessert and snacks. If you’re low on money, don’t worry — this book has got you covered: Retelny includes budget-friendly ideas for some recipes.

If you’re looking for a book that motivates you to achieve mental, physical, and nutrition wellness, but fits into your flexible schedule, look no more because you’ve found it!

Note: We did not receive any compensation for writing this book review, although we did receive a review copy of the book itself. We do not profit in any way from sales of the book. 

Food storage

Don’t Be (Food) Wasteful!

Guest post by Marlina Phan, Intern  

George Bernard Shaw is famous for saying, “There is no sincerer love than the love of food.” Most people love food. Do you? I know I do (if I had the option to marry it, I would). The Food and Agriculture Organization of the United Nations claims that one-third of food produced worldwide is wasted. So if we love food so much, how come we waste so much of it?

Reducing our food waste provides benefits (here are a few):

How should I start reducing my food waste?

There are lots of things we can do – and lots of places to go for ideas (including the USDA, EPA, and state Extension offices for starters). One thing we all could do first is to use the food we already have at home before going grocery shopping again. Check the pantry, the fridge, the back corners of your cabinets—anywhere you store food! See what you have on hand, and then use it! It’s as simple as that. Here are some ideas about what else you can do:

  • Check items in your fridge for freshness. See if that meatloaf from last week is good or screams food poisoning by using the FoodKeeper Application by the USDA. Still good? Use it up!
  • If you end up with leftovers, freeze them immediately or give them a second life by repurposing them in a new recipe within the next couple of days.photo 5 copy
  • Realize that you don’t have to buy food in bulk just because it could be cheaper. Even if you intended to save money, it’s not being saved if you don’t use all of it.
  • Compost appropriate food waste. You can use it for your own garden or share it with a neighbor for their garden!
  • Don’t automatically toss your food scraps (stems, stalks, peels, etc.); some of them can be used creatively! Stale bread can become garlic toast, croutons, and bread pudding. Beet tops can be sautéed or used in soup, carrot peels can enhance a stock, and broccoli stalks can be chopped into a stir fry or salad. You get the idea.

Once you start reducing food waste, you’ll be surprised at how easy it will be to think of additional ways to do so. Everyone can have a role in reducing food waste and every effort can make a difference. What interesting way do you cut down food waste? We’d love to hear about it!

 

nutricomminc.com

How Unprocessed Do We Need to Be?

First things first: I’m not one of those dietitians who hates all processed foods—you won’t find me proclaiming the evils of food processing from the aisles of the local Whole Foods or farmer’s market. Nevertheless, I was intrigued enough by the concept to purchase and read Megan Kimble’s Unprocessed: My City-Dwelling Year of Reclaiming Real Food...

And it confirmed what I thought already: striving to eat a completely unprocessed diet is ridiculous. At least for me it is. Reading Megan’s account of her attempts in this regard, however, were interesting, informative and entertaining. But, it left me shaking my head and wondering what the point really was, in the long run—especially because not all types of processing render the food overly-handled, devoid of nutrients or laden with added substances that might be better avoided.

Unprocessed book

While this is not a book review exactly, the reading of this book is what prompted me to think more about choosing processed foods. Her goal it seems, was to see if she could figure out where to draw the health line in the food processing continuum. Which processed foods are so minimally processed that they are fine for the body and the planet, and which could she firmly stamp as unacceptable—and for those she was going to avoid, how would she make do without them and what would she swap into their places?

There’s processing and then there’s processing

Not all processed food is bad for your health, and the author of Unprocessed acknowledges that. Obviously, there are levels of food processing, and I’m a big fan of some of it. Food processing started out mainly as a safety measure—one that would keep food fresher longer and prevent food-borne illness. Who can argue with freezing as a processing step that preserves food safely?

Let’s face it, pretty much all food purchased at supermarkets these days is processed in some way. According to a recent study from the University of North Carolina, 61% of the food we eat is “highly processed.” Even fresh fruits and veggies are processed—which many people consider to be unprocessed, but aren’t: they’re washed, sometimes treated to prevent spoilage, trimmed, cut up into different shapes, and often packaged either at a manufacturing facility or in-store. Obviously, fresh produce is minimally processed. Lots of foods are more obviously processed, such as cereals, crackers, breads, candies, pastries and snack foods, canned foods of all kinds, and of course, frozen convenience foods—even the ones from the more health-conscious or organic brands. So when we talk about “processed food” we need to realize that it’s a very inclusive term; one that includes plenty of really healthful foods that we should be eating more of, not trying to remove from our plates.

Processed food can help me eat better

Yep. You heard me. Without some help in getting food to my table, I’d be less likely to eat some of it (and I don’t think I’m alone in this view). It would take too long to shell all the beans and peas I want to consume, there’s no way I will crack nuts and seeds by hand the rest of my days, and you couldn’t pay me to take meat and poultry from live animal status to plucked, skinned, trimmed and ready-for-the-grill status.

Waiting for salt to appear from seawater she collects in a pail and grinding her own wheat by hand—these are not activities I see myself doing (though I did enjoy reading about her trials and tribulations in do so). I don’t have a book project prompting me to do these things, after all! In many cases, Kimble chooses the path of complete processed food avoidance, finding it easier to abstain completely than make some small allowances while not letting her efforts slip away. Not eating something at all when one cannot figure out about absolutely every ingredient in it sounds easy, but in real life, it isn’t, she finds. How does one eat out at all? How does one not spend all day sourcing and preparing food and ingredients? It all sounds like a decent into drudgery to me. I prefer to eat well and healthfully, and enjoy myself too.

Unprocessing your diet

Many people could improve their diets substantially by making just a few smart choices in the quality of food they purchase—and none of these choices require all-day (or multi-day) effort. Megan Kimble gives some good examples of how to do this right up front in her book, including:

  • Buying food that doesn’t need a label at all—fresh produce.
  • Next, choose single-ingredient foods (those for which the ingredient list is just one word long—or maybe two): rolled oats, cream, navy beans, wild rice.
  • Choose which ingredients you want to avoid before you start shopping. You’ll save yourself some agonizing decisions while standing in Aisle 9.

Other ideas that might help you unprocess:

  • Opt for locally-produced foods when you can (many are made the “old-fashioned way” using whole food ingredients and therefore have fewer additives, etc)
  • Frequent farmer’s markets and look for signs at the supermarket for “home grown” or “local farmer” items
  • Check out smaller local shops (they will frequently have more small-batch products that may be less processed than supermarket versions)
  • Grow your own produce, if practical
  • Learn to can/preserve foods if you have that interest (or barter something with a friend who does like to do those things)

Fruit vs. Veg

Everybody knows that eating lots of fruits and vegetables is a smart health move for a variety of reasons. I recently ran across two different articles that discussed produce consumption trends and ideas, and a couple days ago a meta-analysis compared organic vs traditionally-farmed produce and the media gobbled that right up. All of these make me wonder—do the differences between the nutritional merits of fruit and vegetables really matter overall?

All produce is not created equal

I follow Yoni Freedhoff‘s blog called Weighty Matters and one of his staff RDs wrote a post entitled “Newsflash! Fruits are Not Vegetables.” I instantly knew what it was going to be about, but I clicked through to read it in its entirety anyway—just to see if I was right, of course, but also because this is something I’ve thought about a lot in my own eating life and when feeding my children (especially when they were little).

The gist of the post was that if one ate the recommended allotment of fruit and veg daily, but ate it all as fruit, one would most certainly take in far more calories than if one had consumed some or all of it as vegetables. Not a newsflash by any means (and the author certainly acknowledged that his title was tongue in cheek), but I agree with his point of view that we are fooling ourselves if we believe that nutritionally it doesn’t matter. Just because fruit and veg are grouped together in food guides does not mean they are equal (just like all grains are not equal, etc). They are not equivalent in nutrients of course, but most certainly not in calories either as he points out. Then again, even within the fruit category, nutritional differences abound. And the same can be said of vegetables (here’s where the old greens comparison of Iceberg vs Spinach or Romaine comes in). Ok, so more veg and less fruit is the answer. Not so fast.

Unadorned fruit vs doctored veggies

There is other research that shows that the people who eat more fruit tend to have a healthier weight than those who eat predominantly veggies? Surprised? I was…initially. It’s surmised that it’s because in order to make veggies more appealing, we cook them differently (fried) and/or cover them with cheese sauce or butter or otherwise compromise their nutritional merits. So at least in the weight control department this is the state of affairs. The simple answer, of course, is to learn to eat veggies in their more natural state. It doesn’t have to be raw, but it should be more simple. Give yourself and your kids a chance to learn to like the taste of the actual vegetables!

How much produce do YOU eat?

Keep track for a few days and just simply tally the servings of fruit and vegetables that you eat in the day. Making it mostly veg and a couple fruit servings is a good goal. If you’re not sure how much produce you or your kids should be eating, check out this handy fruit and veggie calculator. Sadly, the older that children get, the fewer servings of fruits and veggies they consume overall. This tells me that parents are trying to get their little ones to eat some produce (yay!) but as kids start choosing their own foods, the appeal of fruits and veggies diminishes. It also tells me that there is hope for fixing this, provided it’s done while kids are young. If they get used to eating fruit and veg at each meal it will be more natural for them to continue that habit as they get older. (I still have to sometimes remind my own two teens to include a fruit at breakfast for example, and luckily they both like salad so they often get that at school and then of course our dinner includes vegetables, too). As for grown-ups, try to find ways to work in fruits and veggies without making a big fuss over it. Here are a few ideas that everyone can benefit from:

  • Always put fruit on your cereal
  • Keep prepped veggies in a bag or bowl in your fridge so they are handy for snacking or adding to sandwiches, etc.
  • Start dinner with a salad
  • Visit your local farmer’s market weekly to be inspired and stock up—take the kids along!
  • Add grated vegetables (carrots, zucchini, beets etc) to things you’re already making, such as soups, pasta sauce or casseroles/mixed dishes
  • Serve vegetables or salad before the rest of the meal—when you’re hungriest

So does Fruit vs Veg matter really?

I think in this country at least, since the majority of folks don’t consume nearly the recommended amounts of fruits or vegetables (according to the CDC) it probably doesn’t matter as long as we are getting some of both. The focus should be on getting MORE produce and being less picky about what it is exactly. Aiming for 2 fruits and 3 servings of vegetables per day is the goal, but more certainly wouldn’t hurt us. Starting infants on veggies before fruits can be helpful, or mixing them together works, too. As kids get older, serving veggies in different ways (my daughter likes frozen peas and also frozen grapes, and we puree a lot of vegetables soups for a change of pace) is fun and shows that it’s ok to mix things up a bit. As for us older folks, eating seasonally and making sure to get a variety of fruits and veggies (break out of your banana habit) will do you body good by providing it with a wider array of nutrients. Oh, and lose the cheese sauce. You might realize you actually do like broccoli the way Mother Nature intended it to taste.

 

National Junk Food Day…Really?

Since when do we need a specific day for this? This is America. Every day is junk food day! At least, for lots of folks it is—seriously.

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I’m no nutrition prude—I love some things that are considered “junk food” (corn chips, good French fries, most anything chocolate). However, having a “day” for this—Monday, July 21—is completely silly. (Incidentally, it’s also National Ice Cream Day, in case you’d like to limit your junk food to frozen treats). Before you write to me telling me to stick a Popsicle in it, let me say that yes, I get it, it’s supposed to be silly. So if you need permission to indulge in Little Debbie snack cakes up to your eyeballs, or fast food for every meal, there you go—you have it. Dietitian and chef Monica Reinagel, MS, LDN, CNS has a nice HuffPost Healthy Blog about this day if you want some sane advice on how to handle all that dietary freedom on July 21. If you’d like to celebrate National Junk Food day by trying your hand at replicating some junk food favorites, check out these recipes from Serious Eats.

Kale-ing Me Softly

eatmorekaleGuest post by Nicole Nadeau

I like kale as much as the next gal, but people, kale is not the answer to all our nutritional problems.  There is no such thing as one super food (be it good or evil). This article on kale, by Rachel Zimmerman, on Boston’s NPR website made me chuckle, since it’s a perfect example of our simplistic thinking that if something is good, more is better. It’s amazing that we still fall for this type of thinking where food (or anything) is concerned.

A balanced and diverse diet always has been, and always will be the one true healthy diet. Kale is good for you; 10 pounds of kale everyday for years is not good for you. Just like one candy bar a week will not be the death of you (unless you’re allergic to nuts in which case it could be), but eating a candy bar at every meal can cause some unwanted nutritional issues. Everything in moderation, this includes both good and bad!

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If you’re looking to incorporate kale into your diet and you have never tried it, consider doing it in “baby steps.” And by that, I mean starting with “baby” kale. It’s more tender, less bitter and quite a but easier to work into your cooking. It doesn’t need any special treatment, you can just toss some of the little leaves into your salads, into pasta dishes, soups, sautés or smoothies if you want to jump onto the green juice bandwagon (try it, it’s not bad).

What are the benefits of eating kale? It’s a member of the uber-healthy Brassica family, which includes cruciferous veggies such as cabbage, Brussels sprouts and broccoli. It’s low in calories, a decent source of fiber, is packed with vitamins A and C as well as a range of minerals, and is a mega-source of vitamin K. Kale for vitamin K—easy to remember! Vitamin K is important for blood clotting and bone health, and is a powerful antioxidant. So, if you’re taking anticoagulants such as warfarin you ought to avoid kale because lots of vitamin K interferes with the action of the drugs. Eating kale along with calcium-containing foods will also inhibit the absorption of the calcium due to the oxalates it contains…something to keep in mind when using kale in smoothies.

So go ahead and eat some kale, but don’t overdose on any one food item—the good, the bad, or the kale.

Photo credit:  Christian Science Monitor, DailyCandy (of Kale Me Crazy juices, Atlanta, GA)

That’s All You Ate?

food diaryIf you’ve ever kept a food diary, you know how striking it is to see that list of everything you ate staring at you in black and white. But how many of us are truthful when we record our daily food intake? And if we’re not, how useful is this tool?

I happen to like keeping track of my food intake using an app because it’s convenient and like many folks, my phone is always handy and it sure beats taking a notebook along wherever I go. But, even as a dietitian, I’m often surprised at just how little food it takes to reach my daily caloric allotment!

I recently read a report via Sciencenewsline of a study conducted by researchers at the University of South Carolina. The article discussed how the oft-cited, CDC-funded national nutrition research project called the National Health and Nutrition Examination Survey (NHANES) may be invalid due to food journaling errors by the participants. NHANES relies on self-reported food and beverage consumption over 24 hours, as well as physical exams, to guage the health of the population. The data is used far and wide by researchers, the government and public policy groups, as well as nutrition and health organizations for comparison and planning purposes.

drive through foodSo what was the problem? It turns out that the data they collected from peoples’ food diaries resulted in “physiologically implausible” caloric intakes. According to the report, the participants under-reported their food intake—quite significantly in some cases—with the most overweight men and women under-reporting by roughly 700-850 calories per day. Gee really? Is anyone surprised that people were altering their food journals (whether or it was intentional or not). Who among us really wants to ‘fess up to those extra calories we’ve consumed?

donutOf course, when it comes to our health behaviors, fudging to make ourselves look better isn’t uncommon. We embellish and conceal lots of things when we think someone will review it and pass judgement on us (think smoking or illegal drug use, number of alcoholic drinks per week, supplements the doc might frown on, how often we exercise). Luckily, keeping track of our food intake doesn’t have to involve doctors, friends or even family. You can certainly track what you eat without anyone even knowing. And when something is private you remove the reason for fibbing. Being honest about your food intake can be helpful in a number of situations. Probably the most common use for food journaling is weight loss, where tracking calories eaten and expended via exercise can shed light on why you might be gaining (or at least not losing) pounds. Beyond that, the nutrient breakdown of your food intake might be interesting for people with certain health conditions like diabetes, or for those trying to alter the balance of their diets—to get more protein and fewer carbs for example. With pie charts and graphs, all this info is easy to understand.

myplatetracker

You don’t have to spend money to track your diet and learn to live a healthier lifestyle. Thereare free online sites, such as ChooseMyPlate.gov, where you can track your personal food intake, that of your entire family and even perform a recipe analysis on your favorite casserole. Sparkpeople.com and FitDay.com are two other free options you might also want to check out.

myfitnesspalIf you want to be able to use your hand-held device while you’re eating, there are several popular apps you can use. MyFitnessPal and Sparkpeople are two apps that are free and easy to use. These apps allow you to track your food intake and exercise so you can monitor  daily calories and your fat, carbohydrate and protein intake. The cool charts and graphs that it spits out are fun, too. The best part? There is no one looking over your shoulder and judging you. It’s all just for you—and using these tools might just help you make better food decisions in the long run. And after all isn’t that what you want?