Eating Out: Does Calorie Labeling Work?

Check out this recent article in Fast Company about the behavioral impact on consumers when calories counts are present. 

http://www.fastcompany.com/1770066/when-it-comes-to-fast-food-labeling-can-lower-calorie-counts?partner=gnews

According to results published in the British Medical Journal, calorie counts do reduce consumption. However, strong advertising ploys may reduce or negate the impact. For example, average calorie counts per meal dropped by 5% at McDonald's, 6 percent at KFC and Au Bon Pain saw a 14% percent drop in calories per purchase following the 2008 NY implementation of labeling requirements.  Unfortunately these positive results are countered by the fact that large advertising campaigns may also impact behavior. The study correlates Subway’s “Five Dollar Sub” campaign with a nearly 18% increase in calorie consumption.

While government pressure on food corporations is ultimately driving many of the industry changes, behavioral study results (as found in the BMJ study) are incredibly encouraging - KNOWLEDGE can lead to behavior change among the average consumer.

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Posted in: Health Science / News

Eating Clean On The Go

Eating Clean On-The-Go

Whether it’s a busy day at the office, a long road trip or while running errands on the weekend, we’ve all had those times where we are moving a million miles a minute and need to refuel on-the-go.  Convenience food is all around us and when we are in a rush and stress levels are high; most people find it easier to stop for fast food, grab some candy at the office or a snack from a gas station. While it would be highly unlikely to see me stop for fast food (it’s been about 5 years), I am definitely guilty of the last two every now and again.

The problem with just grabbing whatever we can find on-the-go, is that what we grab is more likely to be highly processed, probably not as nutritious and not as likely to give our bodies the natural energy and nutrients we need to refuel.  

The good news… is that with a few simple, staple ideas on hand and a little bit of extra planning you can make sure you’re prepared with clean snacks when hunger strikes. I’ve made a point over the last few years to make sure I have several clean snacks on hand at the office and home so I can throw one in my gym bag, purse, or car. 

There are a lot of great options that would fit the profile of a clean on-the-go snack, but today I’d like to share with you #1 of my Top 3 on-the-go clean snacks…

#1 - Nut & Fruit Trail Mix

The options are endless here and it’s even possible to find healthy nut or fruit mixes pre-prepared in stores (e.g. Trader Joes).  My favorite thing to do is to buy a combination of some of my favorite nuts (cashews, walnuts) and then pair them with 1 – 2 types of dried fruit. Each week can be a different combination so you don’t get tired of the same old thing.

There are two things you have to watch when eating and creating these healthy trail mixes. First, while nuts are a good fat (monounsaturated and polyunsaturated) and have a great combination of Omega 3’s and protein, they are very calorie dense (high in fat, low in water), so you don’t want to eat unlimited amounts that could add up to several hundred extra calories a day.  Secondly, you want to make sure you don’t overdo it on the amount of dried fruit you include.  I like to add in a little bit of dried fruit because it reduces my craving for sweets and adds more fiber and antioxidants. But, you have to make sure you are not buying dried fruit with additive sugars and watch your portion size as dried fruit is nutrient dense as well.

Tip: Mix your nuts (and dried fruits if you choose) in a bowl, and then portion each into snack size baggies to make sure you don’t overdo it. You can also buy the 100 calorie almond and cashews packs (no added sugars or salt) in the store, but it’s usually not as economical.

#2 and #3 Coming Soon: Larabars and Fresh Fruit

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Posted in: Clean Food

Clean Blueberry Muffins

Clean Blueberry Muffins

It’s hard to resist a fresh baked muffin or any baked good for that matter.  However, baked goods are not the cleanest of foods as they typically contain heavy flour, sugar and oil. I’ve tested and tried tons of different recipes with alternatives to appease my fiancés sweet tooth, as he is someone who could probably live off cookies and cake all day long. There are a lot of great options for substituting bleached white flour, sugar, butter and oil, with things like almond butter, honey, agave nectar, and apple sauce to improve their nutrition profile. And, if you get the combination right, they turn out tasting just the same!

I tested this Blueberry Muffin recipe this past weekend, made a few small changes and even got thumbs up approval from my fiancé who is a hard critic when he knows he’s about to eat anything that I’ve made “healthier!” The recipe yields 6 muffins which are great for a small household and they can be created with a variety of fruit or other ingredients (nuts, cocoa chips, etc).  

Spotlight on Blueberries:

·         Blueberries have one of the highest antioxidant capacities of all fresh fruit. Antioxidants work to neutralize free radicals, the unstable molecules linked to the development of cancer, cardiovascular disease and other age-related conditions such as Alzheimer’s.

·         One cup delivers 14% of the recommended daily dose of fiber and nearly a quarter of the recommended daily intake of vitamin C.

·         Blueberries are an excellent source of manganese. Manganese plays an important role in bone development and converting the proteins, carbohydrates and fats in food into to energy.

Ingredients: 

1 and 1/4 cup of Pamela’s Baking Mix (Contains rice flour, almond meal and baking soda, I usually purchase at Whole Foods)

1 large egg

1/4 cup of water

1 tbsp of vanilla

1/3 cup of honey (or 1/4 cup of Stevia)

3/4 cup of blueberries

Directions:

Preheat oven to 350 degrees. Mix all ingredients together and pour into a greased muffin pan (yields 6).  Bake 16 – 20 minutes until a toothpick is inserted and removed clean.  Let cool 5 minutes before serving and enjoy!

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Posted in: Clean Food

A Potato Chip a Day... Adds 17 lbs?

How do you define “eating in moderation?” Is it having only a small bag of chips with lunch or maybe cutting back to two diet sodas a day? And, if you only eat these “bad” foods in moderation you will be able to maintain your weight, right? Not exactly.  

A new Harvard study published in the New England Journal of Medicine proves that eating certain foods even in moderation can lead to long term weight gain.

The study was conducted over 20 years and among more than 100,000 men and women whose weight was evaluated at four-year periods. The average weight gain over each period was 3.35 pounds which corresponded to an average weight gain of 17 pounds over 20 years.

The researchers also tracked how specific foods led people to gain weight over time. In first place came potato chips with a weight gain of 1.69 pounds, followed by potatoes in general at 1.28 pounds. Next, sugary beverages accounted for a one pound weight gain, alcohol an average gain of 0.41 pounds, unprocessed meats accounted for 0.95 pounds and processed meats closely behind with a 0.93 pound gain.

The authors say their study points to a different kind of dietary advice for avoiding extra pounds associated with aging. "This suggests that the path to eating fewer calories is not simply to count calories, but to focus on consuming a more healthy diet in general," the study's lead author, Dariush Mozaffarian, associate professor in the department of epidemiology at the Harvard School of Public Health, said in an email.

I couldn’t agree more. We’ve had the whole calories in vs. calories out and “everything in moderation” mentality pounded into our heads. However, different foods affect our bodies in different ways. Your body will not metabolize an apple the same way it does a brownie bite, even though they may be the same amount calories.  I’m not suggesting you don't indulge in your favorite foods now and again (I ate a cookie today ;), but it’s important for the public to know that all calories are NOT created equal and that food choices, however small, have an impact over time.

Check out the article in WSJ: 

http://online.wsj.com/article/SB10001424052702304791204576401951936407230.html#printMode

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Posted in: Health Science / News

Hummus Guacamole

Hummus Guacamole

Do you love guacamole? How about hummus? Have you ever thought about combining the two? I never had, until a friend recently introduced me to guacamole hummus from Trader Joe's. I love both of these 'dips' so was intrigued and decided to give it a try. The result... it was awesome!

Nutrition - think of it as power guacamole, the added fiber and protein from the chickpeas are a benefit of this recipe over the traditional version.

Taste - you may be also wondering if it takes more like guacamole or hummus. I think it tastes a lot closer to guacamole, which I would choose if I had to pick between the two.

Lastly, you can really mix it up by creating your own name for this combination. Is it  'hummole'... 'guacummus'... surprise people with this awesome combo and call it whatever you like!

Ingredients:

1 (or 2) avocado, peeled and pitted

1 (15 oz.) can of chickpeas

1/2 cup fresh cilantro, chopped

1/4 cup chopped red onion

2 cloves garlic, peeled and smashed

2 Tbsp. tahini (optional for a more authentic taste)

1 Tbsp. olive oil

1 lime, juiced

1/4 tsp. sea salt (more or less to taste)

Directions: 

1. Peel and pit the avocado
2. Rinse the chickpeas in a strainer to remove the liquid from the can.
3. Chop the cilantro, onion, and garlic.
4. Add all of the remaining ingredients to the food processor with your avocado, chickpeas and chopped ingredients.
5. Blend in the food processor until it reaches a smooth consistency, adding a few drops of water if needed to smoothen.
6. Serve with sliced fresh vegetables for dipping!

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Posted in: Clean Food

Green Smoothie Recipe: THE Best Way to Start Your Day!

Green Morning Smoothie

I am just going to come right out with it so you don’t get wary later... yes, there is spinach in this smoothie recipe! I was telling my sister about how I live by these smoothies at least a few mornings a week, and she could just not get past the fact that the green part wasn’t from an apple or grapes. While a totally fruit based smoothie recipe isn’t a bad idea either, this is a simple and I promise really tasty way to start off your day with a high dose of micronutrients that have a ton of health benefits!

Top reasons why you should give a Green Smoothie a try….

• High dose of antioxidants: Green smoothies contain high levels of antioxidants and phytonutrients. Not only are you giving your body the best defenses for disease, but you are ingesting a variety of natural substances that are essential for optimal health and fitness.
• Easy digestion and nutrient absorption:  Green smoothies are easy to digest. Blending unlocks the nutrients, rupturing the cells in the greens and fruits, which then maximizes their delivery and nutrient assimilation into your body.
• Simple to make and clean up:  In just five minutes you can grab all of the ingredients from the fridge, throw them in the blender and presto – your breakfast is ready and easy to take on the go!
• Reduces (mid-morning) cravings: Unlike buying pre-made juices with added sugars,  green smoothies use the whole fruit and vegetable so that you get all the fiber and nutrition. The fiber and nutrients in these smoothies will definitely fill you up and keep you from reaching for the candy bowl or diet coke mid-morning.

INGREDIENTS:

2 cups of spinach or other greens (kale, etc.)

1 cup frozen berries (blueberries, blackberries or mango)

1 scoop protein powder (no additive sugar, I use Designer Whey)

1 cup nut milk (almond, coconut, etc.)

Optional: Few drops of stevia or chopped dates to taste

INSTRUCTIONS:

It’s pretty simple, just combine all ingredients and blend until smooth.  Add additional milk or water if needed to loosen and pour into a tall cup. Enjoy!

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Posted in: Clean Food

Food Prices & Your Weight

It couldn't have been more fitting that I came across this article in Fast Company today, "How Food Prices Affect Your Weight," after recently posting commentary on how the government contradicts its "My Plate" recommendation with the current allocation of subsidies through the Farm Bill.

http://www.fastcompany.com/1766299/how-food-prices-effect-your-weight

The article shares a few key figures that in effect claim that "increasing the prices of bad foods makes kids skinnier," suggesting that "a more effective solution might be finding ways to decrease the price of foods that are good for you."  Thank you Fast Company (and author Morgan Clandaniel) for sharing that “perhaps dark, leafy greens could use some subsidies too!”

Check out the astronomical difference between price increases in fruits / vegetables compared to carbonated beverages!

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Posted in: Health Science / News

USDA Announces "My Plate," But Does It Help If The Farm Bill Isn’t Next?

Under much awaited hype (OK, maybe only among nutritionists and industry types) the USDA announced their new version of the nearly 20 year old food pyramid in early June. And the BIG news is… it’s no longer a pyramid! “My Plate,” a simple, intuitive image, has now replaced the stacked pyramid and is split into several easy to grasp sections. The four sections include fruits, vegetables, grains, and protein, with dairy accounted for on the side.

So is this better than the food pyramid? I’d personally say yes. There is still a lot of basic information missing and I’d like to debate the section sizes, but for one, they’ve at least gone a long way by removing “sweets” and have made it a lot easier for kids to understand the basics of healthy eating.  While an updated image is certainly not going to improve the obesity epidemic our nation is currently facing, it’s at least a step in the right direction to simpify nutrition communication to the public.

While the USDA and Michelle Obama's continued obesity efforts through the “Let’s Move Campaign” should be applauded, one cannot help but notice the contradiction between what the government is recommending we eat (i.e., “My Plate") and what the government is doing to actually make that feasible. I came across a post by Roger Dorien of “Kitchen Gardeners,” who I believe has captured this issue incredibly well via two comparative images (see below).

Roger shares the following on his site (http://kitchengardeners.org/):
“I was really inspired by the diversity and nutritiousness of the crops planted in the White House kitchen garden this spring and thought it would be eye-opening - not to mention jaw-dropping - to see what the White House garden would look like if it were planted to reflect the relative importance of the crops that our taxdollars are actually supporting.”

Thus enters the debate over the Farm Bill (I won’t bore you with the details just yet) and a clear contradiction – while the government might recommend approximately 50% of our diet come from fruits and vegetables, if we look at what crops the government supports via subsidies our “Plates” in actuality are a combination of soybeans, corn, wheat and rice.  It’s no surprise then that the supermarket shelves lowest cost products are those that are full of these ingredients.  So who can really blame a poverty level family if they choose to fill their cart with processed foods (e.g., sugary cereals, chips, cookies and soda, etc.) so they have enough to eat all week, rather than choose the much pricier fruits and vegetables? It’s also not a secret that a diet high in these types of processed foods is much more likely to lead to weight gain compared to consumption of fresh produce.  

That’s the Clean Health Project’s opinion, and we encourage you to be your own judge.

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Posted in: Health Science / News

Salmon Burgers

While I wouldn't say salmon is my favorite fish, with its high omega-3 content, profile of easily digestible proteins and how easy it is to find at the market or local fish store, it’s hard to pass up! It's also a great fish for combining with other ingredients and in this case making burgers.

Salmon burgers are easy to prepare, throw on the grill and enjoy, while also allowing you to skip the saturated fat, bun and cheese that usually accompany the typical beef variety.

A Few Tips:

• If possible, purchase and use wild caught salmon. While it may be a bit pricier, it's hard to know what the farmed fish you purchase has been fed. Farmed fish has been tied to a higher fat content than wild caught salmon and concerning levels of PCB's (polychlorinated biphenyls), which have been rated by the EPA as "probable human carcinogens."
• If using a grill to cook the burgers make sure you coat the grill surface so that the salmon burger does not stick. You don't want to lose part of your burger when you flip it!
• If you need more "glue" to hold together your burger and don't mind adding a few carbs, then throw in a small handful of breadcrumbs. I'd recommend making your own from sprouted grain bread or Panko breadcrumbs (you won't need to use as many and they absorb less grease than the typical store bought variety).

Ingredients

• 1 pound wild salmon fillet, skinned
• 2 tablespoons finely chopped scallion or red onion
• 2 cups spinach, chopped
• 1/4 cup red or green peppers, finely chopped
• 1/4 cup feta (or goat) cheese
• 1 egg white
• 1/4 teaspoon kosher or sea salt
• 1/8 teaspoon freshly ground pepper
• 1 tablespoon extra-virgin olive oil or coconut oil
• Optional:  1/4 cup bread crumbs to coat patties

Preparation

1. Heat oil in a skillet over medium hit. Add the chopped spinach leaves and sauté until moderately wilted. This should take less than a minute and you don't want the spinach to completely wilt.
2. With a large chef’s knife, chop the salmon using even, straight-up-and-down motions (do not rock the knife through the fish or it will turn mushy) until you have a mass of roughly 1/4-inch pieces. Transfer to large bowl and gently stir in egg white, onion, spinach, finely chopped peppers, feta cheese and salt and pepper, being careful not to over mix. Divide the mixture into 4 patties, about 1 inch thick. Chill in the refrigerator for at least 20 minutes (or up to 2 hours) before cooking.
3. Heat the grill to medium hit (or use a skillet if you prefer). Coat the grill racks will a light covering of olive oil and then place the burgers on the grill. Cook on both sides 3 - 4 minutes or completely cooked through (important if you are using wild salmon).
4. Serve burgers on a bed of greens or with a whole grain bun if desired.




Chill burgers in the refrigterator before cooking.

  


Pair with a salad and enjoy!

 

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Posted in: Clean Food