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“Healthy” Bars

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Granola BarMany people love the convenience of bars, whether they are labeled as granola bars, energy bars or protein bars.  However, many of these bars aren’t much better than candy bars in terms of nutrition.  Beware of granola bars, as many of them contain sugar, oil, and even candy.  Energy bars and protein bars are also frequently high in sugar and can also contain caffeine and artificial sweeteners.  Regardless of the type of bar, many formulations also contain preservatives.  What’s more, some bars are so highly processed that they could be described as “fake” foods.

There are some bars out there which are minimally processed and can be considered pretty decent in terms of nutritional value.  Make sure to check the ingredients on the wrappers and look for natural ingredients like oats, fruit and nuts.  You can also make your own granola bars and protein bars.

Here is a great link which has numerous recipes for natural protein bars:

http://www.muscleandstrength.com/recipes/protein-bars

This is a good link for a granola bar recipe:

http://recipes.sparkpeople.com/recipe-detail.asp?recipe=394740

If you don’t have time to make your own bars, healthier bar choices which you can purchase are the Lara Bar and Quest Bar (http://www.questproteinbar.com).

“Healthy” Cold Cereals

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bowl_o_cerealMany people have fallen under the misconception that dry cereals can be healthy as long as they contain grains such as wheat, barley or oats.  Such grains are subjected to processing which deranges the nutrients that they contain, which is in part why dry cereals are commonly fortified with vitamins and minerals.  It seems counterproductive to strip grains of their nutrients, then add them back in, but this is a very common practice.

Many cereals also contain highly processed flours which also have been stripped of nutrients, and some even contain genetically  modified grains which can have questionable effects on the body when absorbed by the body.  Such flours can sit in the digestive tract for prolonged periods, interfering with absorption of nutrients and creating an environment which invites overgrowth of pathogens.

I must mention something here about instant oatmeal.  It never ceases to amaze me how many people turn to instant oatmeal, believing that because  it is oatmeal, it is healthy.  Patients will tell me that they like the convenience of having the instant variety around.  However, instant oatmeal has a plethora of  ingredients other than oats, such as oat bran, oat flour, salt, caramel color, and guar gum.  Vitamins and minerals are added to instant oatmeal to fortify it since the processing method strips some nutrients away.  Guar gum is used as a thickening agent and will bind liquids in the digestive tract.  Yet people think instant oatmeal is healthy!

A healthier cereal choice is to either find dry cereals which contain buckwheat, millet, quinoa or amaranth.  Another very healthy cereal choice is to cook old-fashioned dry oats.

“Healthy” Sandwiches

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When Jared catapulted Subway Sandwiches into mega success as a result of the ad campaign which featured his weight loss, people became even more enamored of the convenient meal option which has come to define lunch for many people.  However, it makes a HUGE difference what bread, meats and condiments are used.  On the very, very rare occasion when I have to get a Subway sandwich (I think the last time I had one was 5 years ago), I will ONLY get the oven roasted chicken breast.  Why?  Because I avoid cold cuts like the plague.  Cold cuts have been deceptively packaged in grocery stores with labels like “fresh”, “oven roasted”, “99% fat free”, etc.  But the fact remains that cold cuts are extremely high in sodium, usually in the form of sodium nitrate which prolongs the shelf life of these meats.  The problem is that the body breaks down the sodium nitrate in such a way that can become carcinogenic.

Even with use of such preservatives, cold cuts can still harbor dangerous bacteria, the most common of which is Listeria.  Listeria infection is characterized by fever and chills, abdominal pain and vomiting.  I don’t know about you, but I don’t want to touch a food item which has a high risk of causing such symptoms.  Pregnant women and infants are particularly susceptible to such infection and should avoid consuming processed meats entirely.

Add to this a couple of slices of bread made with processed flour and a dollop of mayonnaise, and you have created a meal that is full of carcinogens, sodium and saturated fat and seriously lacking in nutrition.

A healthier choice is to make your own sandwich with Ezekiel Bread, gluten-free whole grain bread, or P28 Bread (www.highproteinbred.com), a dollop of pure organic mustard, Romaine lettuce, and a nicely grilled portion of skinless chick breast.  sandwich

“Healthy” Sushi

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Before I begin dissecting this meal choice let me say that I am half Japanese and have grown up loving all Japanese food items.  However, I know that sushi is a deceptive meal choice for people and leads them to believe they are making an optimal decision on what to put in their bodies.

It is true that there is fish in most sushi varieties, but if a reasonable volume of food is consumed, the ratio of fish to rice is rather small.  This is especially true if you order a roll, and unfortunately these days people will opt for rolls.  Sushi rolls are made with about a cup of rice which is at least double the amount of carbs most individuals should consume in one serving.

A second issue which is of concern to the health-minded person is the sodium content found in the soy sauce and ponzu sauce which are used.  Though you may think it’s just a dip here and there, an all-you-can-eat sushi fest can quickly rack up the sodium beyond the recommended daily limit.

Lastly, and most concerning, are the incredibly tasty fried items which can find their way into a sushi roll.  In some cases the entire roll is battered and deep fried, which renders a marginally healthy food item completely unhealthy due to the addition of saturated fat and calories.

A healthier choice is to order rolls which are made without rice (also known as “low-carb rolls”), or order a plate of sashimi with a salad on the side instead of rice.  If you must have rice, opt for brown rice if it is offered.  

sushi

“Healthy” Salads…

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Chicken Caesar SaladRESTAURANT SALAD:  If you think about the typical American restaurant salad, it is huge, filled with at least three cups of lettuce and chock full of other items such as vegetables, meat, nuts, cheese or fruit.  Add the dressing and you are consuming massive calories and fat.  Let’s break down the Caesar salad since this seems to be a particularly popular salad choice for people.

  • Romaine Lettuce – Usually about four cups of Romaine lettuce can be found in a full Caesar salad.  This lettuce is a fantastic source of fiber and numerous vitamins and minerals.  It also has negligible amounts of calories.
  • Grilled Chicken – An ideal serving would be four to five ounces of chicken, but I have seen some large Caesar salads which have three ounces or less and are added almost as an afterthought.  Usually this chicken is grilled with seasonings including an appreciable amount of salt for flavor.
  • Shredded Parmesan Cheese –
  • The good: This food is a good source of  Phosphorus, and a very good source of Protein and Calcium.
    The  bad: This food is high in Sodium, and very high in Saturated Fat.  It also carries a hefty calorie count.
  • Croutons – Typically salad croutons found in a restaurant salad are made of French bread, which is made with white enriched flour.  This is processed flour and has a higher glycemic index and lower nutritional value than other types of bread.  They are made by adding melted butter or oil and seasonings then baked on a cookie sheet.  The added butter hikes up the calorie count and adds saturated fat to the mix.
  • Caesar Salad Dressing – Besides oil and vinegar, the classic dressing used for this salad contains egg yolks, anchovies, Worcestershire sauce and more Parmesan cheese.   Anchovies are VERY high in sodium, as are Worcestershire sauce and Parmesan cheese.

Perhaps the biggest red flag comes from the sodium count in this salad.  A typical restaurant Caesar salad contains roughly 1,500 milligrams of sodium, which is about 75% of the recommended daily intake of sodium.  And that is in one meal!

If you want to make a healthier choice, order a mixed greens salad with oil and vinegar or lemon slices on the side, and add a grilled chicken breast.  

“Healthy” Foods – Don’t Be Fooled!

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When my patients and clients insist that they eat healthy foods, I am always curious to find out what they consider to be healthy. Usually I hear them list off restaurant salads, sushi, turkey sandwiches, whole grain cold cereals and cereal bars as their healthy foods.  Others will mention low fat versions of many foods, such as crackers, chips, frozen dinners, yogurts, cheese, cold cuts, cereals, etc. and state that they are proud of the fact that they have such foods nestled in their cupboards and refrigerator shelves.

I have news for you who think these are supremely healthy choices: they are not as healthy as you think they are!  In an effort to educate readers on what the nutritional breakdown is for these foods, I am dedicating a separate blog post for each food item which is in bold and italicized in this post.  In addition, whenever possible, I will provide a healthy option for each dish. By no means do I expect everyone to make healthy choices all the time, but I hope to equip them with the tools to make the healthiest and most informed decisions on what foods to eat whenever possible.

STAY TUNED TOMORROW FOR MY FIRST MEAL BREAKDOWN TOMORROW!

Sorting Through Protein Powder Types

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Patients, clients and strangers ask me constantly what protein powders are the best, from the type to the brand and flavor.  The difficulty I have in giving a definitive answer is because different types of protein are better suited for different times of the day.  Another issue lies in the fact that I do not suffer from lactase deficiency or food allergies, so what works for me might not work for someone else.  In keeping with this challenge, I am going to discuss the different types of protein powder that are available with a small amount of advice on which protein to turn to for different tasks.

 

Keep in mind that protein powders can be derived from animal sources (whey, casein, egg white) or vegetable sources (soy, rice, hemp).  Generally speaking, animal proteins are nutritionally superior, so they should be chosen over vegetable sources unless someone follows a vegetarian or vegan diet.

 

WHEY PROTEIN:  When whole milk is broken down, 20% consists of whey protein and the remainder is casein protein.  Whey protein is the most reasonably priced protein and is very high in quality.  It also has the best flavor and mixes relatively well.  Whey protein is absorbed in the digestive system quickly, so it is the preferred protein source post-workout or whenever a rapidly available protein source is needed.

 

There are two types of whey protein available:

  1. Whey Concentrate – This is the cheaper version and is also low enough in lactose that even lactose-sensitive people can tolerate it.  It is also low in fat and carbohydrates, making it an excellent protein source for the majority of the population.
  2. Whey Isolate – This form is almost completely fat free and is also lactose free.

Some whey protein formulas have a blend of the two types, and may also have casein protein blended in as well (see description below for casein).

 

CASEIN PROTEIN:  This is also referred to as milk protein, and is absorbed much more slowly than whey protein.  Because of this, casein protein is commonly the protein of choice in bodybuilders before bedtime since the slow absorption is optimal for maximum muscle growth during sleep.  There are two types of casein protein:

  1. Micellar Casein – This is the superior form and is made by separating the casein portion of milk from lactose, whey and fat via microfiltration.  Microfiltration does not involve heat so micellar casein is not denatured like other forms of protein.
  2. Calcium Caseinate – This is the most soluble form of casein and mixes easily in fluid, but tends to contain high amounts of sodium (often MSG as the form of sodium).

 

EGG WHITE PROTEIN:  This protein source is naturally low in fat and calories but is more expensive than mild-derived proteins.  It is a good choice for individuals with milk allergies and is also considered a perfect protein because it contains all the building blocks of life.  Egg white protein is easily digested and absorbed so it is a good source of protein right after a workout.

 

SOY PROTEIN:  Soy protein supplies the body with all eight essential amino acids and is comparable in digestibility to animal protein sources.  It is best used as a meal replacement powder.  However, I am always concerned about the estrogenic effects of American soy products and tend to discourage the use of soy protein in my patients.

 

HEMP PROTEIN:  This protein has a lower bioavailability than other protein powders and is also lowest in protein.  It is slightly higher in fat than other sources but is high in fiber.  My advice is to choose other types of protein unless you have dietary restrictions or food allergies.

 

RICE PROTEIN:  This protein powder may be a good choice for people with milk allergies, but its bioavailability is also lower than the animal based proteins.  It is created by isolating the protein portion from brown rice.

Nutty for Nuts

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I rarely encounter competitors who aren’t completely enamored of nuts and who lament their absence during contest prep.  And for good reason.  The substantial texture and flavor of nuts have captured the interest of the general population and have elevated nuts to superfood status.  However, due to their significant nutrient density, “too much of a good thing” can certainly be applied to nuts of any kind.  I have encountered patients who may have previously been in the habit of mindlessly polishing off an entire bag of potato chips in one sitting and who have similarly finished an entire jar of nuts, believing that the health benefits of nuts could somehow negate the caloric assault on their weight loss plans.

That being said, I am far more likely to praise the benefits of nuts than I am to discourage their consumption.  As a self-professed nut lover I am well aware of how delectable they are, yet I usually will portion them out in an effort to prevent any overindulgence.  This is especially true when I consume nut butters.  I know that if I keep the almond butter jar open, I am likely to dip into it once more, so I make myself remove a serving size then quickly seal the jar and put it away.  When you consider that the average nut butter contains approximately 190 calories per 2 tablespoons and 16 grams of fat, the calories can stack up very quickly indeed.  However, on a positive note, researchers in Spain discovered that frequent nut consumption was associated with a decreased risk of weight gain.

Benefits of Nut Consumption:

  •         May help to lower cholesterol
  •         Rich in arginine, which enhances blood flow
  •         Rich in fiber, unsaturated fatty acids and phytochemicals
  •         Contain mono- and polyunsaturated fats which are cardioprotective
  •         Best plant source of protein
  •         Rich in vitamin E, B vitamins, selenium, calcium, magnesium, copper, iron and phosphorous
  •         Rich in a number of compounds which may protect against gallstone disease
  •         May reduce the risk of age-related macular degeneration

Negative Aspects of Nut Consumption:

  •          High fat content
  •          Many nuts are flavored with sugar, added fat, sodium, chemicals and preservatives
  •          High in calories
  •          Some people have allergies to nuts which in some cases can serve to be fatal
  •          Contain oxalates which can crystallize and form kidney stones

“Nutty Top Five”

Though all nuts provide superior health benefits, I consider the five nuts listed below to be the best of the bunch for various reasons.  Make sure to opt for the raw or dry roasted varieties whenever possible.  When nuts are roasted in oil, there is a high probability that they have either been heated in hydrogenated oils or subjected to high temperatures which can destroy their nutrient properties.  Studies recommend a daily intake of one to two ounces of nuts as part of a healthy diet.

#5: PECANS:  This is the most caloric nut in this list at 200 calories for 18 to 20 halves, and also contains the smallest amount of protein at 3 grams while packing 20 grams of fat.  However, these slightly sweet nuts still offer health benefits when consumed.  Pecans contain a plant steroid called beta-sitosterol, which helps to relieve the symptoms of an enlarged prostate.  They are extremely rich in B vitamins, vitamin E, and ellagic acid, which is a potent antioxidant.

Pecans are excellent when added to the vegan baked goods I make, and I especially love them in my admittedly non-contest friendly Thanksgiving stuffing!

#4: CASHEWS:  Technically, cashews are thick-shelled seeds, but confer all of the general benefits of nuts, including monosaturated fatty acids like oleic and palmitoleic acids.  They are quite calorie dense at 180 calories for 14 nuts but also contain a number of important minerals, including manganese, potassium, selenium, copper and zinc.  Another important substance which can be found in cashews is zea-xanthin, which is selectively absorbed into the retinal macula lutea in the eyes and confers protection against age-related macular degeneration.

The texture of these seeds is so meaty and satisfying that they easily made it onto my top five list.  In addition, cashew butter is delectable!  If you need a change from peanut butter, try this option.

#3: HAZELNUTS:  These nuts are loaded with folate, vitamin E, and B vitamins. I recently started eating these nuts after encountering them in a mixed assortment, and was surprised by their distinctive flavor and relatively hard texture.  Hazelnuts are excellent snacking nuts and good for a change.

#2: WALNUTS:  Walnuts are extremely rich in alpha linoleic acid (ALA) which can reduce inflammation and oxidation in the arteries after eating fatty meals.  A serving of 14 halves contains 180 calories but also provides about 90% of the recommended daily intake of omega-3 fatty acids.   Scientists at University of Scranton, Pennsylvania recently discovered that walnuts have highest levels of polyphenolic antioxidants than any other common edible nuts.

Walnuts are incredibly versatile and can be mixed into vegan baked goods, fudge, salads, Greek yogurt, oatmeal, or eaten alone. 1.

#1: ALMONDS:  These nuts have the lowest calorie density, and also contain the most calcium of any nut. They are rich in dietary fiber and phytochemicals and confer excellent protection against diseases. Almonds are an excellent source of vitamin E, with 60% of the recommended daily intake of vitamin E packed into a 30 gram serving.

Over the past year I have replaced peanut butter with almond butter because I vastly prefer the flavor of the almond variety.  I have also heard numerous people report that almond butter was more easily digestible than peanut butter.  As for the whole nut, I consider the almond’s textural variety and its flavor to be superior to other nuts, making it my go-to when I grab a serving.

Summary:

As long as nuts are not consumed in the same volume as lean meats and vegetables are, daily consumption will confer a myriad of health benefits to one’s diet.  If you haven’t already incorporated nuts into your meal plan, consider doing so in order to optimize your health.

Move Over, Potato Chips…Here Come Healthy Kale Chips!

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Kale chips are a healthy alternative to potato chips and they are absolutely DELICIOUS!   You can either purchase these ready-made from stores like Whole Foods or save a considerable amount of money and make them at home.  They are incredibly easy to make, even for people who are oven-shy.  YUM!

Preheat oven to 375 degrees
You will need a large bunch of kale, about the size of a basketball.  Rinse and dry very thoroughly.  Separate the leaves from the thick stems and break up into small bite size pieces.  Spread out on cookie sheets.  Drizzle one tablespoon of olive oil over pieces.

This is where it gets fun.  You can sprinkle Parmesan cheese, garlic powder, black pepper, kosher salt, or use my favorite which is lemon pepper (Trader Joe’s makes a great version).

Bake for approximately 15 minutes, until edges turn sightly brown and kale is crispy.  Remove from pan and allow to cool before eating.