5 Surprising Sources of Food Poisoning

1.  Fresh Raw Produce  

• Animal waste can contaminate produce in the field                              
• Wash foods well before cut for salad; wash foods like melons before cutting in to them

2.  Your Counter Top and Sponge

• Clean counter tops with antibacterial spray  
• Replace sponges, wash cloths and kitchen towels often; allow dishes to air dry
• Use color coded cutting boards: at least one for meats and one for fresh veggies and fruits; do not stack cutting boards in storage

3.  Barbecues  

• Cold foods (e.g. potato salads, macaroni salad, etc.) left out should not be eaten after 1 hour
• Remember to use different plates and utensils for raw and cooked foods

4.  Leftovers

• Store right away in shallow pans- it's safest to put extra food away before the meal starts!
• Heat leftovers to 165 F for 15 seconds

5.  Your Hands and the Hands of Others

• Germs often spread in food handling!
• Wash hands
• Every time before handling food
• In between handling raw and cooked foods
• After touching any part of face, hair, etc.

Five Breakfast Ideas with 30g of Protein Ready in 5 minutes or Less!

New research indicates that a breakfast containing at least 30g of protein may ward off hunger and help with weight loss.  Unfortunately, many people struggle to fit this much protein into breakfast.  Below are five super quick & easy 30g protein breakfast ideas to start your day!

2 cups Kashi Golean cereal with 1 cup high-protein milk (e.g. Fairlife or HEB’s Mootopia):

~400 kcal, 32g protein, 72g carbs (21g fiber) 

3 eggs, 2oz Cabot 50% light cheddar cheese (cut into pieces), whisk all together and scramble in non-stick pan with one 6” whole wheat tortilla:  

~500 kcal, 40g protein, 27g carbs (4g fiber)

1 cup 2% cottage cheese (or two cups plain2% greek yogurt), 1 cup chopped fruit (e.g. pineapple, berries, or peach slices):

~300 kcal, 32g protein, 30g carbs (2g fiber)

And for those who want to put NO effort into breakfast:

At McDonalds: Steak, Egg and Cheese McMuffin with 1% milk jug:

~530 kcal, 34g protein, 42g carbs (2g fiber)

At Subway: Ham, Egg White & Cheese Omelet Sandwich on Flatbread (6") with 1oz extra cheese with water

           ~480 kcal, 30g protein, 44g carbs (2g fiber)

Trans Fat "Ban" Overdue

Removing partially hydrogenated oil from the food supply is a major win for America!  However, claiming that the ban is on "trans fats" is technically incorrect.  Small amounts of natural trans fats are found in dairy and these will not be banned.  The "ban" is on partially hydrogenated fats, which are lab produced fat chemical seriously contributing to heart disease risk.  The Federal Food and Drugs Act of 1906 determines a food is adulterated if it "contain any added poisonous or other added deleterious ingredient which may render such article injurious to health."  For decades, science has indicated that added trans fats are not safe, so now the FDA will finally STOP designating this man-made substance as a safe additive for the US food supply.  It's about time!

Trans Fat Wall of Shame

Harvard School of Public Health article explaining the history/health risks of artificial trans fats

Significant Dates in U.S. Food and Drug Law History

And don't worry, the food manufacturers will reformulate refrigerator cookie dough and microwave popcorn with another unhealthy solid fat, so junk food will remain readily available...

Limiting Fructose Helps At-Risk Kids Cut Liver Fat

When scientists replaced sugars with complex carbohydrates and fruits in obese kids' diets, they saw dramatic drops in liver fat in only 10 days, even though the kids did not lose any weight. High amounts

of liver fat increase risk for conditions like Type 2 diabetes and heart disease.

Because of the chemical structure of fructose, it is much more likely to be turned into fat in the liver--BOTH regular cane sugar and high fructose corn syrup contain approximately 50% fructose. There is no convincing evidence that either type of sugar is better or worse than the other for health. There is evidence that replacing these sugars with starchy foods, especially whole grains, does improve health and reduce liver fat.

In a study we conducted at GW a few years back, nearly 40% of DC high school students surveyed indicated they would choose to drink soda, rather than water (n=405; unpublished).

https://clinicaltrials.gov/ct2/show/NCT01200043

http://www.medpagetoday.com/MeetingCoverage/ENDO/50396

Cholesterol Exonerated!

A single cholesterol molecule

According to the Washington Post, Americans' greatest frenemy dietary component may no longer be included on the 'to be avoided' list in the 2015 Dietary Guidelines, the nutrition document guiding America's food and nutrition policies and programs.

'Blood cholesterol' is a misnomer--'cholesterol' in your blood are particles that contain cholesterol*, but also fats, proteins, and other molecules. 'Blood cholesterol' particles are made mostly in the liver and do not come directly from the diet. If your liver is a factory producing proteins and lipids (fat, cholesterol, etc.), 'blood cholesterol(s)' are like boxes shipping these food molecules to other parts of your body. Your liver is likely to make a lot of 'blood cholesterol' particles after eating too much sugar, white starches, artificial trans fats, and excessive Calories from any source.

Your 'total cholesterol' number is the sum of VLDL, LDL, and HDL plus some less common particles:

VLDL (Very Low Density Lipoprotein)- Extra Calories from any kind of food are often turned into fat in the liver. The VLDL packs up these little pieces of fat and moves them into to fat cells elsewhere, often your butt and hips ladies. This sounds bad, but it's really good. In extreme cases, storing fat in the liver leads to cirrhosis and liver failure. Yikes!

LDL (Low Density Lipoprotein)- After the VLDL gives fat to your butt, it gets more dense and turns into a LDL. LDL is called the 'bad' cholesterol. The video above is a graphic of an LDL, where cholesterol molecules are in the center.  But LDL is only bad when there's too much of it**, promoting blocked arteries over time. Otherwise, LDL is kind-of useful. The actual cholesterol molecule in LDL can be dropped off to the gonads to make testosterone or estrogen, and who doesn't love sex hormones?

HDL (High Density Lipoprotein)- HDL picks up excess cholesterol and fat throughout the body and higher amounts are associated with less clogged arteries and heart disease. So some call it 'good cholesterol'

BASICALLY:

(1) Americans eat too much of their top 10 food choices, mostly crap: (ordered most to least consumed according to the 2010 Dietary Guidelines): 1) starchy dessert; 2) yeast breads; 3) chicken dishes; 4) soda; 5) alcohol; 6) pizza; 7) tacos; 8) pasta; 9) beef dishes; and 10) dairy desserts ---->; THEN

(2) After digestion, the liver receives these foods as simple sugars, fats and amino acids. The liver can and will turn excessive Calories from any source into fat. The liver packs these fats into VLDL. VLDL is released into the blood and gives fat to your butt, love handles, etc. ----> THEN

(3) The VLDL gets more dense and is changed to an LDL ---> THEN

(4) Eating too much over the years (especially white starch and trans fats), promotes chronic inflammation, too much LDL in the blood, and build up of plaque in the arteries ---> THEN

(5) 1 in 4 Americans dies of heart disease, often way too early

The take home message is simple, be active, don't eat more food than you need, and don't eat a typical American diet of cookies, white bread, fried chicken, soda, beer, pizza, tacos, pasta, hamburgers, and ice cream.

I am the food police, but it's out of love.

--

* The cholesterol added to blood cholesterol' particles is mostly made in the liver, and less from the diet.
**LDL in the blood is affected by diet, but also heavily influenced by genetics. An extreme case is familial hypercholesterolemia. LDL are moved out of the blood and into the liver by special proteins. When the genetic code for these proteins is messed up, the LDL can't be removed from the blood. People with this condition have super high blood LDL.

In case you're real nerdy and want to read a lot of dense academic papers about lipoprotein particles and American eating patterns, here are some references:
http://www.jlr.org/content/25/13/1570.full.pdf
http://www.ncbi.nlm.nih.gov/pubmed/14748713
http://www.health.gov/dietarygu…/…/dietaryguidelines2010.pdf

UTMB Researchers Show that Brown Fat Affects Glucose Metabolism in Humans

Research first-authored by Maria Chondronikola, a registered dietitian, shows that brown adipose is an anti-diabetic tissue in humans. The principal investigator of this ground-breaking research is Dr. Labros Sidossis, will teach a course on obesity in my Master of Science/Dietetic Internship program in the Fall 2014 semester.  

Uncoupling proteins allow hydrogen to cross the membrane without
making ATP; this causes the energy to be lost as heat.

Brown fat cells are different from white fat cells because they are rich in mitochondria containing a lot of uncoupling proteins (UCP).   When our bodies use food for energy, the food energy is used to make a proton gradient in the mitochondria to transfer food energy to ATP, the molecule our bodies use to do work. Uncoupling proteins disrupt the gradients in brown fat cells and allow food energy escape as heat.  In other words, brown fat cells allows us to 'burn calories' to make heat instead of storing energy in the body.

Babies have relatively more brown adipose tissue than adult humans.  Brown fat is found in adults in some areas around the neck and a few other places. Scientists activate

The middle row shows brown fat activation 

with cold exposure on a PET can in 

research performed by Virtanen and others.

brown fat in research by exposing subjects to just the right amount of cold, promoting 'non-shivering thermogenesis.' Adults seem to have more brown fat when they are lean, younger, and female, while older people and those with diabetes or a high BMI tend to have less brown fat.  It seems that aging probably causes a loss of brown fat. The causal relationships between brown fat and obesity and diabetes still need to be determined.  Emerging research shows that exercise and dietary compounds, like capsaicin, may activate brown fat in the short term.

The research done at UTMB is new because scientists matched subjects for factors like age and overall body fat content and separated groups into brown fat + and brown fat -.  The scientists exposed all the research subjects to a cold environment, but only brown fat positive (+) showed increased calorie burning, sugar storage, and insulin sensitivity with cold exposure.  More research needs to be done to see if nutrition, exercise training or other interventions can promote greater brown fat content or activity for the long term.

References

Research by UTMB Scientists

Article source of PET scan image: Functional Brown Adipose Tissue in Healthy Adults

Article source of UCP image: The role of the uncoupling protein 1 (UCP1) on the development of obesity and type 2 diabetes mellitus

The presence of UCP1 demonstrates that metabolically active adipose tissue in the neck of adult humans truly represents brown adipose tissue

Impact of Age on the Relationships of Brown Adipose Tissue With Sex and Adiposity in Humans

Outdoor Temperature, Age, Sex, Body Mass Index, and Diabetic Status Determine the Prevalence, Mass, and Glucose-Uptake Activity of ¹⁸F-FDG-Detected BAT in Humans

Nonpungent capsaicin analogs (capsinoids) increase energy expenditure through the activation of brown adipose tissue in humans

Exercise as a new physiological stimulus for brown adipose tissue activity

Effects of Extended-Release Niacin with Laropiprant in High-Risk Patients — NEJM

Another major study shows that supplemental niacin (vitamin B3) promotes poorer outcomes in those who have CVD, despite lowering LDL ('bad cholesterol') and raising HDL ('good cholesterol') concentrations.  If you have family members taking niacin for cardiovascular benefits, I would advise them to stop, particularly if the person also has blood sugar problems.

Another study showing similar results is here: http://www.bmj.com/content/342/bmj.d3400

The recommended amount of niacin to consume each day for healthy adults is 14mg for women and 16mg for men.  Many multivitamin supplements exceed this number several-fold.  See the link below for good food sources of niacin:

https://drive.google.com/file/d/0B6qfyK7joFMpejdaeGU1YWpOdTA/edit?usp=sharing

Effects of Extended-Release Niacin with Laropiprant in High-Risk Patients — NEJM

Mindful Eating? Another Reason NOT to Eat at the Computer

I am so guilty.  Though we already know working with a bowl of candy next to you is a good way to add a few inches to your waist without remembering the culprit, I thought I was fooling the system.  The meals I eat at work are portioned out perfectly ahead of time, so why does it matter if I multi-task lunch and plowing through my to-do list?

Oldham-Cooper and colleagues ad the University of Bristol have brought my logic to a screeching halt.   Apparently mindlessly eating of controlled portions can still sabotage your goals.  In this study, participants were given a standard portion of food to eat at lunch, but one group of participants ate the food and played solitaire, while the other group ate the meal in a quiet room without distractions.

A few hours after the meals, volunteers were asked to both recall the contents of their lunch meal do a "taste test" of cookies.  Those who ate without distractions were able to 1) remember what they ate during the standard lunch meal; and 2) chose to eat fewer cookies during the taste test, as compared to the volunteers who played computer games during lunch.  Apparently it really is better to pay attention to the meal while you're eating it!

Ironically, I'm eating cottage cheese and berries even as I  type now--type a sentence--take a bite--type a sentence.  What can someone do if they're having trouble kicking this habit?

1.  Start by eating the big meals mindfully-- you want to be able to get your body's messages after taking in a substantial amount of energy.  If you typically eat all of your meals in front of the computer, TV, or some other distraction, start with one mindful meal each day and work up from there.

2.  Choose lower calorie fruits and vegetable for your multi-tasking snack.  Eating plain vegetables at the computer or in front of the TV is a great way to turn your "bad" habit into a healthful choice.  If you don't like the experience of eating plain veggies, don't worry--you'll forget the whole thing within a few hours ;-)

Top 10 Eating Tips for Very Active People

10. Primarily anaerobic and/or vegetarian athletes may be more likely to benefit from creatine supplementation

9. Steer clear of packaged snacky foods; focus on fruits, veggies and lean protein for snacks

8.  Limit or avoid alcoholic beverages

7. To limit fat and excess weight gain, consistently sleep at least 7 hours each night

6. Loose weight and fat by timing the majority of high-GI carbohydrate before and after workouts; whole grains, fruits, and non-starchy veggies the rest of the time

5.  Gain lean weight by slowly increasing healthy high-fat snacks (e.g. nuts) and including a high protein snack before bed (cottage cheese w/ berries, lean meat, and low-fat cheese are all good choices)

4.  Plan effective high-carb, moderate protein and low-fat pre-game meals

3.  Minimize eating out and fast-food

2.  Drink water and other flavored low-calorie beverages early and often

1. EAT a low-fat, high-carbohydrate with protein (4:1 ratio) snack after weightlifting

Smaller Snacks, Bigger Bellies?

Despite a new food guide pyramid, 2010 Dietary Guidelines, and an explosion of weight loss products, there is no sign of obesity relief.  Americans are trading value-based “super-sized” portions for mini versions of junk-food favorites.  But are dwarfed Chips Ahoy and Oreo Cookies really the answer? 

Ask Rita Coelho Do Vale and her crew at Tilburg University in the Netherlands—you’ll probably get a big and giant “NO!”  This research group asked “does having access to several little bags of snacks really make a weight-conscious person able to control his or her intake better?”  In order to find out, the researchers first made half of the participants “weight-conscious” by weighing them in front of a mirror—sounds like fun, right?  Anyway, the other half didn’t have to do this part.  After that the both groups of volunteers were plopped in front of a TV and asked to “rate advertising.”  While watching TV, participants had access to many small packages of chips (like 100 calorie packs) and two large bags of chips.

The people who did not get weighed, and were not prepped to be weight conscious, ate the same amount of chips, independent of whether they chose to eat from the small or large bags.  The participants subjected to the sadistic weighing protocol ate significantly more chips if they chose to start munching on the nine small bags, instead of two large bags.

But what does it all mean?  Essentially, the study results suggest that people who are weight conscious and have access to many tiny portions may be tempted to overeat. Several 100 calorie packs will quickly add up to the same amount of Calorie damage as an ice cream sundae, with only a fraction of the satisfaction.  Does this mean that manufacturers of mini cookie bites are pure evil?  Probably not.  As I told my disgruntled students yesterday in class, 100 Calorie packs aren’t a healthful choice—they are about 100% refined carbohydrates (added sugars and processed grains), and the new 2010 Dietary Guidelines explicitly recommend that we avoid these types of food.  But they there may be a way to include 100 calorie packs without overdoing it if you really enjoy them. 

How can someone include these types of foods in a reasonable way?  Most importantly, do not go for the variety packs, which include an assortment of treats in one package.  Having several small portions of a variety of junk foods is disastrous for the same reasons as belt-busting buffets.  Variety is the spice of life; unfortunately, junk-food variety is a nutrition nightmare.  Research, dating as far back as the 70s and 80s, shows that increased food variety also adds up to more overall calorie intake.  In 1981 Barbara Rolls and pals showed that different sandwich fillings caused people to eat more sandwiches—even boring food will be eaten in excess if there is a lot of variety and easy access.  As such, if you choose to buy 100 calorie packs, go for only one kind of treat.  Also, keep the foods stashed away in the cupboards.  Out of sight…   

Reaching Resolutions—Can it be done?

By: Jean Gutierrez, PhD, RD, CSCS

Every year, millions of people carefully construct New Year's resolutions designed to improve health, fitness or looks. Gyms are full, trainers are busy, and people are motivated to reach their goals. What are the keys to keeping January momentum going all year long?

1. Prioritize

Decide what is most important to you and make it a priority in your life. For example, if working out regularly will be a priority for you, think about what you may need to do to make it possible to exercise on a daily basis. For example, you may need to give up a prime time show in order to make morning workouts a viable option. For some people, the lunch hour may be the only possible time to be active. Find a consistent chunk of time that you can aside every day, and don't let ANYTHING trivial get in the way of your priority for that slot of time.

2. Set attainable and specific goals.

For instance, "I will loose 20 pounds in January" is not realistic. In this case, even if you manage to loose ten or 15 pounds, you may feel like you have failed. Do NOT set yourself up for failure. It is much better to make behavioral goals that will lead to weight loss. For example "I will exercise for 30 minutes 5 days per week and increase this amount by 15 minutes each month until I reach 75 minutes per day" is a reasonable and likely attainable goal that may help you to loose weight over time. But in any case, you’ve definitely established a healthful habit!

Also, make goals specific, for example "I will eat more fruits and vegetables" is too vague. A goal such as "I will eat 3 cups of fruit and 3 cups of vegetables each day" is an attainable and specific goal. You will know at the end of each day if you have succeeded!

3. Do not try to change everything overnight.

It takes a long time (years) to really change habits. Work on a little bit at a time to move in the direction of better health and a healthy weight. Remember, if you simply exercise for 30 minutes each day, you are still doing more than the majority of Americans and making an improved version of yourself! Remember, taking the stairs, parking farther away, etc. all count as activity! Start there!

4. Plan for rest days and your favorite "junk" foods.

Though "I will work out 7 days a week and eat no ice cream the whole year" may sound like a specific, attainable goal, it is mentally fatiguing to be overly-restrictive. Better goals may be "I will only eat out 1 time each week" and the exercise goal stated above.

5. Find a friend

If you have someone counting on you for support, you will be supported also. We all have down days, and having another person to help you get to the gym or eat right on those days will make a difference. If you have a significant other, try to change your habits together-- you'll both live a happier, longer life!

6. Monitor your progress

How do you know if you've reached your goals each day? You can keep a training journal or food journal-- these will both help. I use little monthly calendars that I hang on the fridge. I make my three specific, attainable goals and then check off each day if I made them.

You can make healthful changes that last throughout the year and for a lifetime. Remember to make specific, attainable goals that are a priority in your daily life!

Exercise Activity Log

I was perusing around the internet for an activity log to show one of my nutrition classes today. I was a little disappointed by the options. Some logs are great for people who are just starting to exercise, but it's difficult to find a log for the advanced exerciser who may be using ACSM or NSCA general guidelines (rather than accumulating "x" number of minute/steps per day). On this log, I left out stretching, since static stretching is a bit controversial. I also didn't include warm-up or cool down components, but it is important to do both. I had a bit of trouble making a log that isn't overly complicated, but also has room for specific exercise/reps/sets. Please comment if you have any suggestions for modifications to this log or know of another good exercise log for the advanced exerciser!

CLICK HERE TO DOWNLOAD THE ACTIVITY LOG IN PDF FORM!

Fill Up on Fiber—Fight Fat?

Taking in loads of dietary fibers, which are found in natural foods like fruits, vegetables, legumes and whole grain cereals reduces the risk of diabetes and cardiovascular disease.¹ As an added bonus, epidemiologic studies provide evidence that high dietary fiber intake prevents obesity and is inversely related to body weight. For instance, one study of 2909 participants (CARDIA) looked at the relationship between dietary fiber intake and weight gain over ten years.¹ Participants with fiber intakes in the highest 1/5 of the study group had body weights that were significantly lower than those in the lowest 1/5 of fiber intake. Liu et al.² used data from The Nurses Health Study, a study of 74,091 nurses over time, to show that women who increased dietary fiber the most gained about 3.3lb fewer pounds than women with the smallest fiber increase over 12 years. Increasing dietary fiber intake may allow an individual to maintain his or her weight over time.

In 2009, Tucker and Thomas reported the effect of women’s dietary fiber intake on weight gain and fat gain over 20 months, while controlling for factors like age, body weight, fat intake, energy intake and physical activity³. The women were asked to keep a 7–day weighed food record at the beginning of the study and after 20 weeks. The investigators determined that for every 1g decrease of dietary fiber intake (per 1000 kcal) per day, the women gained about 0.5lb (P=0.0061) and increased their body fat by about 0.25% (P=0.0052). On the other hand for every 1g (per 1000 kcal) of increased fiber consumption, the women lost about 0.5lb. When the weight changes were analyzed while controlling for overall energy intake, the association between a decrease in fiber intake and weight gain weakened, but was still significant. The change in body fat % was not ssignificant after controlling for overall energy intake.

Lean and Obese People

The modulation of weight by fiber intake may be dependent upon the initial size of participants. In the 12 year evaluation of the Nurses Health Study, as conducted by Liu et al.², a 14g daily increase of daily fiber intake was associated with a reduction in weight gain of about 7.7lb over 12 years, on average. If the women were overweight at baseline, the reduction of weight gain was greater than in participants who were lean to begin with. In essence, high fiber intake may protect overweight participants from becoming obese. In fact, the risk of developing obesity was decreased by 50% for the women who increased their fiber intake to the highest 1/5 of the group.

In an analysis of 12 intervention studies Howarth et al.⁴ reported that an increase in dietary fiber intake of 14g/day is associated with a 4.2lb weight loss over 3.8 months. Furthermore, participants that were initially obese benefited from weight loss that was three times that of lean participants. These studies suggest that increasing dietary fiber, in addition to emphasis on Calorie intake and macronutrient composition may be very important an overweight or obese person tried to lose weight. Also, feeding kids a diet with sufficient dietary fiber may help to prevent excessive weight gain.^5,6

Functional (Supplemental) Vs. Dietary Fibers

Though fiber supplements are marketed as a healthful addition to weight-loss diets, does the evidence support that fiber supplements will yield the same benefits observed for long-term dietary fiber intake? Unfortunately, the research has not been thorough enough to examine whether fiber supplements are as good as mixed dietary sources of fiber. And as research of fiber intake and LDL lipids ("bad" cholesterol) has suggested, different sources of dietary fiber have differential effects in the human body.⁶ Therefore, the association between each type of supplemental fiber and weight loss would have to be examined before definitive conclusions may be made about fiber supplement and weight loss. On the other hand, some reviews suggestthat fiber supplement in the amount of 6-7g/day may aid weight loss efforts in combination with a hypocaloric diet.^7,8

How Does Fiber Work?

Many mechanisms have been suggested for how dietary fiber aids in weight management, including promoting satiation, decreasing absorption of calories, and altering secretion of gastrointestinal hormones, including ghrelin and CCK. Some researcher think that fiber helps with weight loss mostly through energy displacement (fiber bulk replaces foods with more calories in the diet), since the impacts of fiber intake on weight loss are much less when energy intake is controlled for statistically.

Conclusion

There is convincing evidence to suggest that increasing dietary fiber will reduce overall energy intake and promote weight loss or weight maintenance in overweight and obese individuals. Some studies show greater weight loss for people who receive a fiber supplement in combination with a low calorie diet^7,8—the bulk of added fiber may make it easier for someone to follow a lower Calorie diet plan. The best approach is probably to eat a diet high in natural fibers from primarily fruits, vegetable, legumes and whole grains and maybe add a daily fiber supplement in the amount of 7-14g/day. Experimentally, oat bran, inulin, psyllium and guar gum may be good supplemental fiber choices.

References

1. Ludwig DS, Pereira MA, Kroenke CH, Hilner JE, Van Horn L, Slattery ML, Jacobs DR Jr. Dietary fiber, weight gain and cardiovascular disease risk factors in young adults. JAMA. 1999;282:1539-1546.
2. Liu S, Willet WC, Manson JE, Hu FB, Rosner B, Colditz G. Relation between changes in intakes of dietary fiber and grain products and changes in weight and development of obesity among middle aged women. Am J Clin Nutr. 2003;78:920-927.
3. Tucker & Thomas. Increasing Total Fiber Intake Reduces Risk of Weight and Fat Gains in Women. J Nutrition, 2009; 139:1-6.
4. Howarth NC, Saltzman E, Roberts SB. Dietary fiber and weight regulation. Nutr Rev 2001;59:129-139.
5. Kimm SY. The role of dietary fiber in the development and treatment of childhood obesity. Pediatrics, 1995;96:1010-1014.
6. Erkkilä AT & Lichtenstein AH. Fiber and Cardiovascular Disease Risk: How Strong Is the Evidence? The Journal of Cardiovascular Nursing, 2006;21:3-8.
7. Editorial. Dietary Fiber and Control of Body Weight. Nutrition Metabolism and Cardiovascular Diseases, 2007;17:1-5.
8. Slavin JL. Dietary fiber and body weight. Nutrition, 2005;21:411-418.

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Healthy 5 Cheese and Sausage Pizza

This pizza is rich and delicious! If you don’t use the word “healthy” when serving this dish, your guest (or family) will never know. To limit the sodium content, prepare your own pizza crust and sauce—this could reduce the sodium per slice by 200-500mg per serving, depending on the dough and sauce recipes. Enjoy!

1 uncooked whole wheat pizza crust (like Trader Joes; about )

½ cup crumbled/broken soft goat cheese

1 cup pizza sauce (homemade or canned)

¼ cup chopped tarragon leaves (or basil or oregano)

2 links reduced fat chicken sausage (like Trader Joes Tomato-Basil), cut in to slices

1 cup (about 4oz) shredded 2% mozzarella or 4-cheese Italian blend

Instructions

Pre-heat oven to 450^o F (232^o C)

1. Allow pizza dough to stand to 30 minutes

2. Knead dough into an elastic ball (flour surface with whole wheat flour, if needed)--allow to rest for 3-5 minutes

3. Toss or roll out dough, so that it fits roughly on a 15 X 12” cookie sheet; allow to rest for 2 minutes

4. After waiting, sprinkle goat cheese evenly on top of the dough and press the cheese into the dough and spread the dough to the edges of the cookie sheet

5. Pour sauce evenly over the dough and smooth with the back end of a spoon.

6. Sprinkle the tarragon evenly over the sauce

7. Place the sausage slices evenly over the pizza

8. Sprinkle shredded 2% mozzarella evenly on top

9. Add to oven; cook for 12-15 minutes, until the edge of the crust is crisp and brown(er)—use oven light for viewing

10. If the cheese is not browned when the crust is crisp and brown, turn the broiler on high and broil for 1-2 until cheese on top is lightly browned and bubbly (do not walk away from the pizza while it is broiling)

11. Allow pizza to rest for 5 minutes before cutting into 6 even slices with sharp pizza cutter

Serves 6

Nutrition (for 1/6 of recipe): 330 Calories, 11g fat, 850mg sodium, 41g carbohydrates, 5.5g fiber, 16.5g protein, 345mg calcium, 430mg potassium

Dr. Jean Gutierrez currently serves as a Visiting Assistant Professor of Exercise Science at The George Washington University. You may contact her directly at escjlj@gwumc.edu

Easy Beef Lasagna

This recipe is a throw together dish that can feed one person for several meals.  In order to avoid cooking the lasagne noodles ahead of time, prepare the casserole the night before you plan to eat it.  When you're ready for dinner, you need only pop it in the oven!

Ingredients

3          cups cooked lean ground beef (96% or 90%) (Buy 1 lb)

1          (26-oz.) jar fire-roasted tomato-and-garlic pasta sauce 

1          (15-oz.) container low-fat ricotta cheese

1/2       cup shredded Parmesan cheese ( shredded kind in the little plastic tub will taste better)

6          whole wheat lasagna noodles 

2          cups (8 oz.) part skim or low-fat shredded mozzarella cheese

Directions

1. Stir together ground beef and pasta sauce. Stir together ricotta cheese and Parmesan cheese.

2. Spread one-third of meat sauce in a lightly greased 11- x 7-inch baking dish; layer with 3 lasagna noodles and half each of ricotta cheese mixture and shredded mozzarella cheese. Repeat procedure once. Spread remaining one-third of meat sauce over mozzarella cheese.

3.  Allow the dish to sit overnight

4. Bake, covered, at 375° for 1 hour; uncover and bake 15 more minutes. Let stand 10 minutes before serving.

Note: Used Classico Fire Roasted Tomato & Garlic pasta sauce.

Easy Turkey Lasagna: Substitute 3 cups cooked ground turkey for 3 cups cooked lean ground beef, and proceed as directed.

6 to 8 servings

 

Tips for Eating Out Healthfully!

1. At a burger-type fast food place, the safest choice is a plain salad lettuce and raw vegetable salad with grilled chicken breast.

- Top the salad with a small package of almonds, pecans, or sunflower seeds

- For dressing, stick with 1 tablespoon of oil and vinegar or a light dressing
- Choose vinaigrettes over creamy dressings

- Avoid croutons, cheese, and grilled bread on the side

- Avoid low-fat fruity dressings; they are usually loaded with added sugar

2. Not all salads are healthy
- Specialty salads are often laden with hidden sugars and saturated fats
- Ensure that meats are not breaded or cooked in butter before ordering


3. At a sit-down chain restaurant, a grilled or broiled lean protein, along with steamed, grilled or roasted vegetables on the side, is the most satisfying and healthy meal to order.

- The best protein sources to order at dinner chain restaurants are usually grilled chicken, grilled/broiled fish or shellfish, without added sauces or butter rub

- An appropriate protein portion should be about the size of your palm. ½ of a large portion may be immediately placed in a to go box before you enjoy the meal

- Bread and chips are mindless filler
- Layered, stuffed, or caked (like crab cake) meat dish are usually cooked with white flour and saturated fats

4. Avoid buffets like shark-infested waters!

- It’s nearly impossible to control exercise self control with a variety of foods easily accessible; many studies support this fact

- When at a buffet, load your plate with available raw vegetables and top with the grilled chicken, a hard-boiled egg and nuts

5. Limit alcohol in general. If you have a drink, enjoy it during or after the meal, not before.

- Alcohol limits inhibitions, it is harder to make the right food choices after a beer

- One glass of wine or beer may be enjoyed with or after dinner

- Most alcoholic beverages, especially mixed drinks, provide unneeded energy and may limit the body's ability to absorb vitamins

6. Look up the menu online before leaving; find a meal that includes a healthy source of protein (such as fish, chicken or legumes) and is low in saturated fats and carbohydrates. Make your choice before leaving home. Click here to search for the calories and other nutritional information of your favorite dishes!


7. In the case of a planned dinner or party, eat a small portion of protein before leaving home. Have a chicken breast the size of your palm to reduce hunger while waiting for you meal. This preventive strategy will allow you to refrain from unhealthy appetizers.

8. Always carry your own tuna or salmon (milder) packets and/or nuts in your gym bag, briefcase, or car. Yes, you'll be ridiculed , but you will also be able to order a plain salad and top it with a healthy protein source.

9. Stay hydrated with water throughout the day and at the dinner table. Thirst is sometimes mistaken for hunger.

10. Traditional desserts of any kind are not your friend (unless it's your birthday :-). If other diners are indulging, order a decaffeinated coffee.

The Grocery Shopping Guide

You’ll gain a healthier pantry by following the following grocery shopping guidelines! Purchase mostly “whole” foods and avoid excess processing and packaging. Also please don't be fooled by terms like "natural" and "organic." All added sugars are from a "natural" source, so moderation shoulde used with "all-natural" cookies and similar products that may have an artificial coloring or flavoring!

1. Shop mostly around the perimeter
2. Avoid bags, boxes, pouches, wrappers, and other forms of packaging, in general
3. Make a list; don’t wander down certain aisles (you know, that one with all the chips and cookies ;-)
4. Choose wisely from the following groups:

Produce
- All fresh produce are good choices—even potatoes are good in moderation!
- Choose types that you will actually eat
- Pre cut and/or washed is fine. Make it easy on yourself!
- Bananas, bagged apples, bagged grapefruit, broccoli, sweet potatoes and spinach give you a lot of bang for your buck!
- Try frozen fruits and veggies without added sugar or sauces—they are usually an economical choice!

Grains
- Look for the word “whole” in the ingredients section of breads, pastas and cereals
- Whole kernels intact are even better: brown rice, quinoa, old-fashioned rolled or “steel-cut” oats
- At least 3g fiber per serving
- Less than 10g of sugar per serving of cereal
- Avoid pastries, cakes, cookies, etc.

Protein
- Choose “lean” types, with less than 5g of fat per 4 oz serving
- Chicken, fish, shellfish, 96% lean ground beef, top round roast (beef), center-cut pork tenderloin, eggs, egg whites, beans and soybeans all fit
- Avoid forms that are high in saturated fat and/or high in processing (salt and nitrates)

Dairy
- Choose “lean” types, with <5g fat per serving b. Low-fat cheese sticks, low-fat cheddar, ground Parmesan/

- Romano, low-fat milk, low-fat yogurt, low-fat cottage cheese

Fats
- Choose plant and fish sources
- Choose “whole” forms—Nuts, olives, fish. Cooking with oil is preferable to cooking with butter or lard. Use PAM whenever possible

Bring a Lunch—Fast and Fit

A simple lunch sandwich at a deli can easily provide more than half your daily needs for Calories and fat. Try these ideas for a healthy lunch that will help you reach your goals!

1. Sandwiches/Wraps
Bread: Use a whole grain product, like whole wheat or rye bread, South Beach® tortilla wraps, or corn tortillas.

Meat/Protein: Grilled/baked chicken (made in bulk on the weekend); Peanut or Almond Butter—Tuna or Salmon Packet

Cheese: Cabot 50% or 75% light—babybel laughing cow light cheese—one slice of regular cheese

Spreads: Avoid Mayo—Choose Hummus—Mustard—Light Mayo

2. Salad*
Lettuce: Any kind you like: my favorites are spinach, romaine and arugula

Meat/Protein: Grilled Chicken—hrad-boiled egg—packet of salmon or tuna—low-fat cheese—2-4Tbsp of almonds, pecans or walnuts

Dressing: Newman’s Own light dressing (I like Asian Sesame and Balsamic)—spray dressing (Wishbone; Newman’s own)

3. Dairy and Fruit*

Dairy: Low-fat plain yogurt—light yogurt—low-fat cottage cheese
Fruit: Berries—Nectarine—light canned fruit
Avoid pre-fruited yogurt and pre-fruited cottage cheese

4. Steamable Vegetables and Fish*

Vegetables: Many companies are making vegetable packages that can be steamed in the bag

transfer to bowl and add one wedge of babybel laughing cow light cheese if you like creamy veggies

Fish: Add a packet of salmon or tuna

5. Large casserole or soup prepared on the Weekend

It may be convenient to make a large, healthy casserole or stew on the weekend and take a portion with you to work each day; these foods can also serve as quick meal when you get home!

Try making a healthy lasagna, beef stew or rice and beans!

6. Frozen Meals

Here are some of the best frozen meal choices: Low in saturated fats (2.5g or less); lower in sodium (700mg or less); low in added sugars (5g or less); decent protein content (15g or more). Several of the Kashi® and Healthy Choice® meals meet these guidelines

If there is a brand you like, try going to http://www.calorieking.com/ to check the nutritional value

*These options may be low calorie

Five Healthy Protein Foods to Start Eating NOW

5 Healthy High-Protein Foods to Start Eating Now!

I think we know that prime rib is not the best nutrition choice, but what are some of the best high protein foods to include for health? There are several factors that may make a food a healthy choice, including:

• Nutrient dense: high levels of phytonutrients, vitamins and minerals per serving

• Contain healthy sources of one or more macronutrients (protein, carbohydrates and fat). For instance, complete protein, healthy fats, or high-carbohydrate foods with a lot of fiber.

• Low calorie density: foods high in volume but low in energy. These foods are also high in water

• Foods that protect us from chronic diseases

• Low in the nutrients that may make us sick in the long term: saturated and trans fats, salt, refined carbohydrates (sugar and white breads), MSG an other preservative

1. Salmon and Other Fatty Fishes

Salmon and other fatty fishes have so many health benefits. These fish contain special and essential fats called omega-3-fatty acids. Why all the hype about some fat? As reviewed in the Mayo Clinic Proceedings by Dr. John Lee and his colleagues, two research studies showed that supplementing with two omega-3 oils naturally found in fish, DHA and EPA, resulted in 29% to 45% reduction in cardiovascular events for patients who were not taking prescription medications. Experts recommend that most people consume about two 3-4 ounce servings of fatty fish each week to maintain a healthy heart. Those who cannot stand to eat fish may consider taking a fish oil supplement instead. The American Heart Association recommends that individuals with heart disease take 1g of DHA/EPA each day. However, if you are being treated for heart disease, make sure to talk to your doctor before starting any supplement program, since supplements may sometimes interact with prescription medications.

If salmon is not to your taste, consider trying herring, jack mackerel (the one that comes in a can) or tuna. All of these fish are also high in omega-3 fats and are also relatively low in mercury. Generally speaking, health experts agree that the benefits consuming fish, both wild and farmed, outweigh any potential risks from heavy metal contaminants potentially found in water-dwelling creatures. Though some other forms of omega-3 fats are available from plant sources, like flax seeds and walnut oil, these sources have not been shown to have the same cardio-protective benefits as the fish-derived omega-3 fats. Fish have “longer chain” (more carbons) in their omega-3 fats, as compared to plant omega-3 fats. As revealed by Dr. Plourde et al. in the Journal of Applied Physiology, Nutrition and Metabolism, only about 5% of vegetable sourced omega-3 fats are converted to the active form in the body. In short, flax seed oil is still good for you, but fish is a superior source of omega-3 fats.

2. Black Beans

Black beans, and really all beans, are very healthy food choices. As reviewed by Dr. Donna Winham and her colleagues in Nutrition Today, research indicates that a diet rich in beans may help to prevent heart disease, diabetes, and other chronic conditions. Furthermore, beans are good or excellent sources of many nutrients, including: protein, fiber, folate, potassium, magnesium, iron, copper, and manganese. In fact, ½ cup of cooked black beans has nearly 8 grams of fiber—that’s 3-4 times the amount in one slice of most whole wheat breads! Furthermore, black beans are a good source of vegetarian iron. Just remember that vegetarian iron sources are absorbed better with some source of acid, so you might want to add tomatoes and make a black bean chili ;-)

3. Eggs

Perhaps one of the most controversial protein sources of all time, eggs are back in the healthy nutrition spotlight. “Eggs aren’t the dietary demons they’re cracked up to be,” as stated by the Harvard Heart Letter in 2006. Though one large egg contains about 220 mg of cholesterol (about 70% of the maximum recommended amount for 1 day), in the context of a healthy diet, eggs can provide significant benefits. First, eggs are a good source of high quality protein. In fact, the protein content of a whole egg is nearly perfect.

Furthermore, eggs are a good source of choline, a nutrient linked to memory retention, vitamin A, vitamin D and iron. As reviewed in the Harvard Heart Letter above, dietary cholesterol is not the nutrient that’s most related to heart disease—saturated fats, trans fats and refined carbohydrates have a stronger association with high blood lipids and heart disease. With that said, if you are healthy, one egg per day, on average, will enhance your well-being.

4. Low-Fat Plain or Light Yogurt

Yogurt, like all low-fat dairy, is a good source of high quality protein, calcium, and potassium. Even better, yogurt often provides probiotics. Probiotics are the “live and active cultures” that are used to convert milk to creamy yogurt. In other words, yogurt provides the body with healthy bacteria to inhabit the large intestine, which may help to fight off bacteria that cause sickness. Several research studies suggest that yogurt may enhance the immune system, help gastro-intestinal distress and support vaginal health. Some yogurts are made with enzymes, instead of healthy bacteria, so look for the “live and active cultures” on the label!

5. Extra Lean Beef

Though some dietary iron may be gleaned from vegetarian sources, the intestines actually have special transporters for heme iron, or the iron contained in meat. Therefore, iron provided by meat sources, like lean beef, are absorbed about 3-5 times better than vegetarian sources. A 3oz broiled beef patty (95% lean ground beef) has 2.5mg of iron. That’s about a third of the RDA (a value of a nutrient that will meet the requirement for the vast majority of the population) for a man and 1/7 of the RDA for a woman. As an added bonus, a small amount of beef will enhance the absorption of non-heme (vegetarian-sourced) iron. So that’s a good reason so add a little lean beef to your black bean chili! Be aware of red meat high in saturated fat, however. The calories and artery-clogging saturated fat values add up quickly if beef is eaten haphazardly. The best choices for beef are listed below; each has five grams of fat of less for each raw 4oz serving.

Beef	Eye round ~ top round ~ bottom round ~ sirloin tip side ~ top sirloin ~ brisket flat half ~ 96% lean ground beef

Protein is an essential nutrient and many nutrition and fitness professionals believe that extra protein is required for active individuals. Furthermore, the American College of Sports Medicine (ACSM), National Strength and Conditioning Association (NSCA), and the International Society of Sports Nutrition (ISSN) recommend up to about 1.8g/kg of body weight (about 0.82g/lb of body weight) for individuals who lift weights on a consistent basis. Fatty fish, beans, eggs, low-fat dairy products (including yogurt), and lean meats (including beef) may all be included as healthy dietary protein sources. Want a hearty dose of protein, fiber and iron? Try the easy, low-fat chili recipe below!

97% Lean Ground Beef Super Easy Chili

Step 1: Combine in large soup pot: 1 lb 97% lean ground beef, 1 can (14 oz) fire- roasted tomatoes, 1 large jar (24 oz or thereabouts) salsa, 1 can of black beans (well-rinsed), 1 can kidney beans (well-rinsed), red pepper flakes, black pepper and hot sauce to taste.

Step 2: Cook on medium heat for 1-2 hours and enjoy

Nutrition (1/8 recipe): 200 Calories, 20g protein, 26g carbohydrate, 2g fat, 8 g fiber