Protein | How Big Is Your BUT? Blog

April 28, 2013

Are Eggs All They’re Cracked Up to Be?

eggs You’re in the grocery and need to buy eggs but the labels are SO confusing…less cholesterol, more vitamin D, cage free, organic…which egg is right for you? Let me unscramble the confusion. Eggs did have a bad-boy reputation for raising cholesterol but not anymore. Fast forward to the current science today. It’s the saturated fat in a food such as fatty bacon or sausage, high fat cheese or fatty meats that increases your cholesterol number. Don’t miss this…generally, eating an egg a day doesn’t increase the risk for heart disease.

Joining me on the podcast this week is someone who might be a little egg-centric in that she knows all things eggs. Registered dietitian Neva Cochran is the consultant to the Egg Nutrition Center as well as writer and researcher for Woman’s World magazine. You can follow Neva on twitter @NevaRDLD.

Neva Cochran

As Neva shares, eggs are so much more than cholesterol. Eggs contain 13 essential nutrients including protein, vitamin B12 (which is only found in animal sources), vitamin E, riboflavin, choline, and lutein (the antioxidant that helps prevent age-related macular degeneration). Rethink throwing away the yolk as it contains the fatty acids such as omege-3s, the vitamins B12 and E along with antioxidants. A large egg is only about 70 calories.

Neva’s No Excuse Quick Tip to Eat Smart-Live Smart: Eggs are budget-friendly at around a dollar per dozen for white eggs.

Trying to eat more protein at breakfast or lunch? Good quality protein helps with muscle mass maintenance and weight management plus it helps you feel full. The protein quality of eggs is so high that historically it has been the reference protein against which other protein-containing foods are measured. One egg provides six grams of protein.

Want some easy egg recipes? Try one of my favorites: Coffee Cup Scramble or check out Neva’s Pinterest board on egg recipes.

I shared on the podcast that my grandparents lived on a farm in Tennessee and raised chickens. I remember the eggs being brown or white. Now you can find brown, blue or green eggs at some farmers’ markets and specialty stores. Do you think the shell color matters when it comes to nutrition?

The breed of the hen affects the color of the eggshell. Hens with red feathers produce brown eggs and white hens lay white eggs. The White Leghorn hen rules in the American egg industry so that’s why most eggs are white. A breed of chicken from South America produces green and blue eggs. The nutrition content of an egg depends on the feed. For example you may notice labels indicating the eggs contain lutein or omega-3. Egg producers boost these nutrients in the egg by adding them to the hens’ feed. Added omega-3s are typically sourced from flaxseed and algae. The yellow pigment of corn used as feed contains lutein which is promising in eye health.

This week hard boil a few eggs and keep on hand for breakfast and after a workout.

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March 23, 2013

The Mediterranean Diet: Kick Guilt to the Curb

* Have you signed up for our NEW Bolder Nutrition E-Newsletter yet? It’s FREE, comes out twice a month and is filled with lots of helpful quick tips. Sign up today! *

Sick and tired of diets that only work while you follow them? Diets that tell you to give up certain foods and food groups? Move over Paleo diet, step aside wheat belly diet…a lifestyle diet of no-guilt fabulous food and healthy living has boots on the ground and is here to stay.

How do blood orange infused olive oil and dark chocolate balsamic vinegar sound to you? I purchased both of these recently and mix them together with a salad of mixed greens, fresh strawberries, walnuts, reduced fat feta cheese and a banana. This salad is fresh, delicious and part of a Mediterranean diet.

I’m not sure what draws me in more…the freshness, the flavors or that the food and lifestyle are so good for you. Numerous studies back up the benefits.

A recent study in the New England Journal of Medicine found that a Mediterranean diet supplemented with extra-virgin olive oil or nuts reduced the incidence of major cardiovascular events.

These Mediterranean foods are not only good for the heart and blood pressure, but they can help you lose some weight! Think of the Mediterranean diet like this…if entire countries are eating this way because they want to …it must be good.

* Check out these pins to help you kick off your Mediterranean way of eating: Roasted Lemon Garlic Herb Shrimp and Southwestern Avocado and Black Bean Salad *

* Don’t miss this How Big is Your BUT? No Excuses Quick Tip: canned black beans work beautifully in this Southwestern Avocado and Black Bean Salad. Rinse the beans first to reduce the sodium content. *

To eat the Mediterranean way, include these foods in your diet:

1. Generous amounts of fruits and vegetables…especially tomatoes. Tomatoes include lycopene, a potent antioxidant, and vitamin C. Think fresh sliced tomatoes topped with mozzarella cheese and fresh basil.

2. Healthier fats, such as olive oil or avocado. Yes, real avocado. The fat is mainly monounsaturated, which is the more heart healthy type.

3. Spices such as garlic, rosemary, thyme, oregano, red peppers and cinnamon are great choices.

4. Red wine has a high level of antioxidants as found in the blue/purple/red grapes. One glass of red wine has similar antioxidant activity as two glasses of tea. If you’re not a wine drink, purple grape juice is a fairly good substitute.

5. Beans and nuts are a great source of fiber and protein.

6. Eat fish on a regular basis. Fatty fish, such as salmon and tuna, are heart healthy and contains those all so important Omega 3’s.

7. Cheese and yogurt. Serve cheese with fruit such as dates or orange slices or yogurt with walnuts stirred in.

This isn’t so tough…is it? Okay, I’m sure many of you are saying “where’s the bread…where’s the pasta?” Don’t worry. The Mediterranean diet includes your carb fix. Just think healthier carbs, which are higher in fiber and whole grains.

Want more info? Listen to this week’s podcast below

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January 29, 2013

A Big Easy Super Bowl Buffet

Bold and aggressive, quick and easy…a Super Bowl Spread in no time

Super Bowl Sunday…football’s biggest day of the year. I want my football food to be bold and aggressive…full of flavor. Do you? What do you have planned? Whether it’s a small party or a blockbuster, you look forward to the food. But must you walk away feeling like a football? Absolutely not! Bold, great tasting healthy food is not an oxymoron.

I checkedin with some of my colleagues for their Super Bowl recipes and tips. No need to punt when you can put out a spread the defensive line would be glad to plate up and at a cost that won’t be a budget buster.

Here’s our game day menu:

Classic Hummus with a big veggie tray and sprouted blue corn chips

Tortilla Mexican Soup

Buffalo Chicken Bites

Dorine’s Super-fast Chili

Super Cheesy Toast

First Down Fruit Bowl

Fruity Chocolate Clusters

Suit up and let’s get started. While you’re putting the finishing touches on your fabulous food spread, try dietitian Sharon Palmer’s recipe for Classic Hummus and serve it with blue corn tortilla chips and a big platter of veggies. Hummus takes the hunger edge off.

How about the perfect soup to serve up in a big coffee mug? Try Nutrition Budgeteer Dr. Barb’s recipe for Tortilla Mexican Soup. If you’re slammed for time use rotisserie chicken. Pampered Chef has a dish called the covered baker that microwaves a whole 3-4 pound chicken in 22-26 minutes. OK, so I was really hesitant when I first heard this but was amazed at how moist the chicken came out. Now the baker is a part of my tool kit. Serve the soup with the hummus and you have two filling appetizers your guests can start to enjoy.

Quick tip: Save about one pound of your rotisserie chicken to make these Buffalo Chicken Bites.

Buffalo Chicken Bites

Source: This recipe was developed by the Unilever Chefs.

36 skewers

Prep Time: 20 minutes Cook Time: 8 minutes

2 Tbsp. Promise® Buttery Spread

1 lb. boneless, skinless chicken breast halves, lightly pounded 1/4-inch thick (about 2 breasts)

2 Tbsp. cayenne pepper sauce

12 ribs celery, sliced into 2-inch pieces (36 pieces)

36 cherry tomatoes

1/2 cup Wish-Bone® Fat Free! Chunky Blue Cheese Dressing

In 12-inch nonstick skillet, melt 1/2 tablespoon Promise® Buttery Spread over medium heat and cook chicken, turning once, 8 minutes or until chicken is thoroughly cooked; cut into 3/4-inch pieces and keep warm.

In medium microwave-safe bowl, microwave remaining Spread with cayenne pepper sauce at HIGH 15 seconds or until melted; stir until blended. Add chicken; toss to coat.

On 36 wooden skewers, alternately thread celery, tomatoes and chicken. On serving platter, arrange skewers and serve with Dressing.
See nutrition information for sodium content.

Nutrition Information per serving:

Calories 90, Calories From Fat 20, Saturated Fat 0g, Trans Fat 0g, Total Fat 2g, Cholesterol 20mg, Sodium 240mg, Total Carbohydrate 7g, Sugars 2g, Dietary Fiber 2g, Protein 10g, Vitamin A 10%, Vitamin C 20%, Calcium 4%, Iron 4%

My go-to dish for Super Bowl Sunday is always a big pot of chili that stays on the stove at a lower simmer. My friend Dorine first made this chili. It was a hit and I begged for the recipe and found out that it’s super simple. I usually triple the recipe.

Dorine’s Chili

2 cans of reduced sodium tomato soup

2 cans of reduced sodium black beans

2 TBSP chili power

Optional: 1 pound ground turkey breast or beef or venison, chopped onions and bell peppers

First, sauté some chopped onions and green peppers in a Dutch oven or large pot (I use my pasta pot because I double or triple the recipe). Add a pound of ground turkey breast and brown (leave out if you’re vegetarian). Then add the soup, beans and chili powder. Stir and cook 10-15 minutes. Serve with grated cheese, green onions, reduced fat sour cream on top.

Need a good gluten-free recipe? Dietitian EA Stewart shared a gluten-free recipe for Super Easy Super Cheesy Super Bowl Toast. With five simple ingredients including cheese, onions, olives, tomato paste and good bread, the result looks like a cheesy square of pizza…sure to be a big hit.

Be sure to offer a big bowl of cut up fruit or a fruit platter for snacking.

What are we missing? Of course…chocolate! Prepped in the microwave, have this recipe available for your friends will ask for it. It’s going to be a great game!

Fruity Chocolate Clusters

Makes: 40 clusters

Prep: 15 minutes

Microwave: 1 minute

Chill: 15 minutes

1 1/2 cups dried cranberries

1 1/2 cups toasted slivered almonds

2 cups broken-up pretzel stick pieces

8 ounces bittersweet chocolate, chopped

1. Line a baking sheet with waxed paper; set aside.

2. In a medium-size bowl, stir together cranberries, almonds and pretzel pieces.

3.Place chocolate in a medium-size microwave safe bowl and microwave for 1 minute, stirring halfway through; microwave another 15 seconds if necessary and stir until smooth.

4. Stir cranberry mixture into chocolate until completely coated. Place1 heaping tablespoonful of chocolate mixture onto prepared baking sheet, shaping into a mound. Repeat with remaining mixture. Chill for 15 minutes before serving.

Per cluster 74 calories; 4 g fat (1 g sat.); 1 g protein; 9 g carbohydrate; 1 g fiber; 40 mg sodium; 0 mg cholesterol

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October 22, 2012

Too Little Sleep = Tired, Cranky and Fat

Are you staying up at night watching the latest episode of Castle or Monday Night Football while you do laundry? Do you feel cranky and tired the next day? It’s true for me…when I’m tired…watch up, my attitude takes a nosedive AND I’m always hungry. Have you noticed that your weight is aiming north? The saying you snooze, you lose definitely takes on a new spin when you’re talking about weight.

Recently a study in the Annals of Internal Medicine found that sleep deprivation (under six hours a night) resulted in the increased production of the hunger hormone leptin. Bottom line… when you’re tired, you’re hungry. Lack of sleep also decreased by 30% the body’s ability to use the hormone insulin correctly. You may know it as insulin sensitivity. Ultimately, decreased insulin sensitivity can result in elevated blood glucose and is tied to type 2 diabetes.

In this week’s podcast Regina Ragone, Food Director for Family Circle magazine, shares sleep and weight loss successes from their Healthy Family Challenge 2012. Their experts provide workable tips to get more sleep every night. I’ve already tried to zap the apps before bed and I must admit…it works.

Give some of these tips a try and let me know about your success:

Photo Credit: Kate Mathis

Unplug for 30 minutes: research shows that the bright lights from your favorite devices including cell phones, TV and computers decrease the body’s production of melatonin, a hormone whose job is to help make you feel tired and read to fall asleep.

Start a “no couch sleeping” policy: my husband is included in this one. He’s a footfall fanatic and often can be found snoozing away at the end of a late game.

Work to eliminate snoring: try some of the nasal strips and sleeping on your side

Go ahead and salivate over this hearty Squash and Lentil Stew from the Family Circle test kitchens and then get in the kitchen and make it this week. Prep time is only twenty minutes. Tip: when I’m timed pressed, I will ask the produce department at my grocery to peel and cut the butternut squash for me. There may be a slight charge but it’s helpful when you need five cups.

This week’s podcast has more info for you. Listen below.

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September 9, 2012

Nutrition Strategies During Cancer Treatment

Meat that tastes metallic, a dry mouth, nausea and vomiting…just a few of the possible side effects from cancer treatment. Cancer treatments are not the same for each person nor are the side effects. Recently I shared with you that I lost my Dad to lung cancer that metastasized to his bones and then a few months later watched my brother die of rapidly spreading melanoma at age 40. I remember the shock of finding out about my brother’s cancer so soon after burying my Dad and before I could even digest it, he was gone.

The nutritional needs of the body change when undergoing cancer treatment and during the recovery period afterwards. Chemotherapy has a negative effect on the body and the way it handles food, particularly digestion and absorption. Yes, chemotherapy drugs kill cancer cells but can also destroy healthy cells specifically cells in the mouth, cells tied to hair growth and those in the digestive tract.

Each person is different in how the chemo affects his or her body. The type of chemo drug or agent used, the dose, and the length of treatment are all linked to the severity of side effects and ultimately to the desire to eat and the nutritional status of the body.

Yes, going through chemo is tough and you may feel like you’ve lost control of your life…that cancer controls you. But wait a minute…there are nutrition action steps you can take to feel better and to take back some of that control. These steps can make a difference in the side effects and outcome.

Let’s get started:

Eat in the morning. You may be hungriest in the morning so eat when you most feel like it and whenever you feel like it. You might think you are getting a lot of calories but remember that the food and calories are not absorbed and used by the body as effectively as usual.

Switch from large meals to frequent small meals and snacks. If your digestion feels like a slug, remember that the body may

not adequately be producing digestive enzymes and the rate at which food is digested and moves on through the system has slowed down.

If you go through a period where you deal with nausea, diarrhea and vomiting, you may not tolerate fiber well and need more refined carbohydrates. Homemade smoothies or purchased nutritional drinks can work well to provide fluid, protein, calories, vitamins and minerals. There are many quality products on the grocery shelves such as Boost Plus, Ensure Plus, or Isopure Plus. Try crackers and toast throughout the day…plain and dry.

Pump up your protein intake. Chemotherapy is a time for extra protein. If you purchase nutritional drinks or puddings, you want to choose those that contain 9-15 grams of protein per 8 ounces. You can buy protein powder and add to the shakes and smoothies you make at home. Remember that food sources of protein include milk and milk products, soy milk, eggs, fish, meat, poultry and nuts. Don’t forget peas, beans, lentils and soybeans.

If your mouth feels dry or sore, sometimes a straw can be helpful so keep some handy plus always have liquids around and force yourself to drink. Sometimes just sucking on hard candy will help with dry mouth.

This week’s podcast includes more nutrition strategies during cancer treatment. Listen below.

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July 28, 2012

Yogurt and Probiotics: Clearing the Label Confusion

Grab a yogurt container or drink and let’s clear the label confusion! Yogurt is a good source of protein and calcium but it also contains probiotics or friendly bacteria. Sounds like an oxymoron doesn’t it? Research tells us that these live, active bacteria or cultures may offer health benefits but the labels can be so confusing.

Take a look at the Nutrition Facts label. Most yogurt is low in fat and contains various vitamins and minerals including calcium, vitamin B12, potassium and phosphorous. The Nutrition Facts label tells you among other things the amount of fat, protein and carbs plus the percentages of the most prevalent vitamins and minerals.

Some yogurt is made with added sugars and others will contain some type of sugar substitute. How do you know? Which type do you generally purchase? In addition to the Nutrition Facts label, look at the ingredient list. Did you know that the ingredients are listed from most to least? The list will include the sweeteners/sugar substitute used as well as other ingredients added such as fruit or probiotics strains.

Do you know the word probiotics? Maybe you’ve heard the terms healthy bacteria or friendly bacteria. Probiotics are live microorganisms when given in adequate amounts can have a beneficial health effect on the body. You probably never gave a great deal of thought to your gastrointestinal tract or gut until the commercials for yogurt and yogurt drinks that promise to strengthen your immune system or help with regularity.

Current research indicates potential health benefits with probiotics found in yogurt and yogurt drinks such as keeping your intestinal flora healthy. Beyond general health, certain strains of probiotics may be useful in treating irritable bowel syndrome, diarrhea (especially after antibiotic use), and ulcerative colitis. Studies are also looking at the possible role of probiotics in radiation treatment for cancer.

If you decide probiotics are right for you, how do you know which yogurt to choose? There are so many choices. Here are smart tips to help you make the right selection.

1. Probiotics are not all the same or equal. This is really important. The health effect depends on the species and strain. OK, think of it like this. When you are sick with an infection that requires antibiotics, your doctor prescribes a particular antibiotic proven to destroy the bacteria causing the illness. If you are prescribed the wrong antibiotic, the infection will not clear up until the correct antibiotic is given.

It’s the same with probiotics. For example, the probiotic Lactobacillus acidophilus GG is often recommended for antibiotic use. B lactis is used for irritable bowel syndrome or IBS and L caseii for the immune system. Bottom line, the strain of probiotics must be specific to the health concern you want to address. For basic healthy eating, all yogurts and their live, active cultures are fine. But if you have a health problem, then the specific probiotic strain matters. This is a question for your dietitian or doctor/pharmacist.

2. Probiotics should be ‘live’ which means they still work so look for the words “live and active cultures” on the label.

Want to hear more? Listen to this week’s podcast below.

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May 26, 2012

Get Cracking: Update on Eggs

Do you need a quick breakfast solution that you can microwave in a mug? How about Microwave Coffee Cup Scramble? You got it…scrambled eggs made in your coffee cup. This simple recipe is a big hit with my husband. Basically this is a 2-3 minute recipe where you put 2 eggs and 2 TBSP of milk in a coffee cup and beat or blend them. You can coat your cup with cooking spray if you find the eggs tend to stick. Microwave on high 45 seconds, stir and microwave another 30-45 seconds until eggs are almost set….depending on how your oven cooks. Top with pepper, salsa or a little shredded cheddar cheese. Voila…breakfast in no time.

I’ve always been a big egg fan. Previously eggs had a bad-boy reputation due to their cholesterol profile but the USDA recently announced that the cholesterol content is 14% lower than previously thought… closer to 185mg of cholesterol per egg rather than 215mg. So, let’s clear up the myth that eggs are bad for you because they cause your cholesterol to go up. That idea is old school and old science. What we know now is that it’s the saturated fat in a food such as in sausage, high fat cheese or bacon that can cause your cholesterol to go up.

Studies have found that enjoying one egg a day doesn’t typically increase the risk for heart disease.

Eggs contain 64% more Vitamin D than last reported back in 2002. This is important news to note because eggs are a naturally good source of Vitamin D, which can be hard to find in food. Do you remember what Vitamin D does in the body? That’s right…it helps the body to absorb calcium and maintain strong bones.

Eggs contain essential nutrients including protein, vitamin B12 (which is only found in animal sources), vitamin E, riboflavin, choline, and lutein (the antioxidant that helps prevent age-related macular degeneration). Did you know that the white of the egg contains more than one half the protein and minerals such as selenium and iron? The yolk has the fat and this includes fatty acids such as omega-3s, the vitamins (B12 and E), and antioxidants (lutein).

A large egg averages about 70 calories. Eggs can play a role in muscle strength, a healthy pregnancy, brain function, eye health and weight management. Research suggests that high quality protein helps with fat loss, muscle mass maintenance and weight management plus it helps you feel full or what is referred to as satiety. The protein quality of eggs is so high that historically it has been the reference protein against which other protein-containing foods are measured. One egg provides six grams of quality protein.

Do you have a great egg recipe to share? Tell us.

Want more information? Listen to this week’s podcast below.

Listen: Get Cracking: Update on Eggs

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March 16, 2011

Nutrition Strategies to Maximize Strength Training

Is strength training part of your regular workout routine? Or, have you decided it’s time to include it? Strength training or weight training can improve quality of life and overall health by reducing both blood glucose levels and body fat. It improves strength as muscle mass increases and is maintained.

Strategy # 1: Eat 1-2 hours before your workout and 30 minutes after.

According to an article in Today’s Dietitian, people say they don’t want to eat before or after a workout or they will blow the benefits. However, think about it this way.

When you have a meal or snack before a strength training session, your energy level increases and ultimately can result in additional calories burned…in other words, you don’t poop out as quickly.

Most sports nutritionist suggest a meal or snack two hours before a workout but at least one hour if the snack is smaller in size. According to a second article in Today’s Dietitian, a pre-strength training meal or snack should be high in carbohydrates, moderate in protein, and low in fat and fiber in order for the stomach to empty quickly such as a bagel and fresh fruit.

Don’t forget that nutrition post workout is part of the smart strategy. Eat a meal or snack consisting of carbs and protein within 30 minutes to speed glycogen recovery and to help repair muscle microtears that may occur during lifting.

Storage rates for glycogen are fastest the first hour after exercise. Remember that carbohydrate, one of the three energy nutrients along with protein and fat that supply calories, fuels the brain and body and most easily converts to energy or glucose. Stored glucose is called glycogen.

Strategy # 2: Increase protein for muscle hypertrophy and strength gains.

Remember that your intake varies depending on your routine but in terms of protein needs for the day, sports nutritionists Janice Dada and Dr. Jenna Bell suggest 1.2 to 1.7 grams protein/kilogram body weight for strength training.

The range for protein in the daily diet has been 5-35% of total daily calories. Now the suggestion is to reach the higher end of that range….20-35% of total calories from protein, especially when you weight train.

Muscle hypertrophy and strength gains also result from repeated sets of higher weights and less repetitions plus the right nutrition. Remember that if you are just starting out and are a strength-training novice, it’s important to start slowly and build muscle endurance with lighter weights or resistance before you progress to heavier weights and strength gains.

More Resources:

Joint Information

Glucosamine/chondroitin Arthritis Intervention Trial (Gait Trial)

glucosamine versus placebo (Journal of the American Medical Association)

Books

Power Eating by Susan M. Kleiner, PhD, RD

Energy to Burn by Jenna Bell, PhD, RD, CSSD

Want more? Listen to this week’s podcast below.

Listen to this week’s podcast

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May 26, 2010

Gluten Free Update, Part 1

The gluten-free diet has become a popular diet de jour. Oprah pushed its popularity a couple of years ago when she went on a cleanse that was free of several items, gluten included.

The vast majority of you who are following a gluten-free diet are doing so because you’ve been diagnosed with celiac disease and there’s a war going on between your gastrointestinal tract and your immune system. A gluten-free diet wins the war.

The bottom-line basics of the gluten-free diet:

The grain group is most affected.
Dairy, fruits, vegetables and protein foods have minimal changes (and typically don’t contain gluten) especially in their most natural form.
Put your emphasis on whole foods versus processed foods or those modified in some way. Processed and modified foods are most likely to contain gluten.
Remember there are many naturally gluten-free foods such as fruit and vegetables and many grains (see list below). Reach for whole grains such as brown rice over white rice.

This is really important if you think you might have celiac disease. A gluten-free diet can interfere with obtaining an accurate diagnosis so never start on the diet until you’ve had the blood test and biopsy.

For this week’s more in-depth podcast on gluten-free click here.

Next week I’ll post an updated list of gluten-free and celiac resources at the Nutrition & Health Center. Just go to WDBO.com and click on the Nutrition & Health Center. You’ll see the link to the resources at the top of the page.

With Celiac disease, the tiniest bread crumb containing gluten can set some people off, make them sick and harm their intestines. Gluten is so ubiquitous that at times it can make managing celiac disease difficult.

The dangerous grains include:

barley
rye
wheat
spelt
kamut

Some of the safe grains include:

rice
corn
potato
amaranth
quinoa
buckwheat
millet
chickpea flour
oats

Remember wheat free is NOT gluten free. Wheat free can contain barley, bulgur or other grains with gluten.

In the past, oats were included on the dangerous list of grains because of cross-contamination. Oats were usually contaminated with wheat, barley or rye during harvesting and processing. More recent studies suggest that for most people eating oats in moderate amounts, meaning about ½ cup of dried oats is safe.

Celiac disease is an autoimmune disorder that attacks your small intestine and persists for a lifetime. Autoimmune basically means that your body turns on itself. Specifically your intestine is damaged by the protein you eat found in wheat, rye and barley…collectively this protein is referred to as gluten.

Any food item which contains gluten is like poison to your small intestine particularly to the little fingerlike projections called villi and makes it difficult to absorb the nutrients from food such as vitamins and minerals.

If you have questions that need answers now and want a personalized gluten-free diet, consider making an appointment with the nutrition expert, a registered dietitian. You can search for an RD in your area at the American Dietetic Association homepage.

Listen to this week’s podcast

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February 24, 2010

Three Tips to Build a Healthy Salad

Do you enjoy a good green salad? I do. Is your salad mainly leafy greens or do you go overboard and create a nutritional nightmare? Not hard to do at a lot of salad bars, is it? Everything seems to call your name and tempt you. How do you build a healthy salad with a nutritional profile that’s powerful for your body?

Try these three easy tips:

1. Start with a base of leafy greens. Red leaf, green leaf, arugula, spinach, or a mixture…whatever you like. Try different greens. I rotate them depending on what’s available and what looks good that week. I’m often asked this question and you may wonder as well “Do I need to rinse the prewashed bagged salads?” Most bags of greens say triple-washed so you would think there’s no need to rinse again.

Don’t miss this….tests on salad greens performed by the Consumers Union and reported in the March 2010 issue of Consumer Report found bacteria that are common indicators of poor sanitation and fecal contamination in their samples. They tested baby greens, organic greens, bagged greens and clamshells. Nothing made a difference. Their conclusions were to buy packages as far from the use-by-date as possible, rinse the greens even if the bag says prewashed or triple-washed and prevent cross contamination in your kitchen by keeping greens away from raw meats. My suggestion is to make sure to clean your salad spinner or colander after each use just in case bacteria adhere to the surfaces.

2. Kick up your veggie intake for the day. Add chopped carrots, green peppers, sliced tomatoes or cucumbers, yellow or zucchini squash, broccoli…basically take a look and see what vegetables you have on hand and toss them in. They add flavor, crunch and a boot load of nutrition. I also like fruit in my salad so I’ll add apple slices, strawberries, dried blueberries and cherries, even watermelon. What do you add to your salad that makes it healthy and delicious?

3. Add lean protein. My girlfriends always say they’re only going to have a salad for lunch. They order one with greens and a few veggies. In an hour or so, they’re hungry again. Sound familiar? Protein has many important roles in your body from helping you to feel full and satisfied longer to maintaining your muscle mass…no matter what your age. Add sliced chicken, turkey, fish or lean beef, low fat cheese or a hard-boiled egg. If you’re vegetarian or eating some meatless meals, try cubes of tofu or chickpeas or a chopped veggie burger.

Listen to this week’s podcast

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