Less means more!

Less means more!

Several studies have shown that being overweight or obese is linked with risk of chronic diseases such as diabetes, cancer and heart disease.  Even a 5-10% reduction in weight can prevent the development and aid in the control of hypertension and diabetes as well as lowering blood cholesterol. 1 Beyond trimming your weight and waistline, there’s an even more important benefit to reducing calorie intake.  New research out of Duke University in Durham suggests that biological aging can be stalled with calorie restriction.  Biological aging, according to the study author Daniel Belsky, is “the gradual and progressive deterioration of systems in the body that occurs with advancing chronological age”.  Belsky believes if biological aging can be slowed, it may help to prevent or delay chronic age-related illnesses and disabilities.2

The scientists at Duke University in Durham evaluated a total of 220 subjects over 2 years-145 who reduced calorie intake by 12% compared with 75 controls who did not limit calorie intake. The average biological age of both groups was close to 38 years.  Readings that included total cholesterol, blood pressure and hemoglobin levels were used to calculate biological age.2

In the calorie-restricted group, biological age increased by an average of .11 years each year compared to .71 years in the control group, over a two year follow up. This was statistically significant according to the researchers.  Previous studies have shown that calorie restriction slows aging in worms, flies and mice.  This was the first human study to test if calorie restriction can reduce measured biological aging in a randomized control study.  The authors believe this study can serve as a model for developing and testing treatment designed to copy the effects of calorie restriction to delay or prevent debilitating diseases.2

In 2014, the Obesity Society put out an official statement to raise awareness of the availability and consumption of energy-dense food contributing to weight gain and obesity.  Foods high in energy include high sugar foods like soda, ice cream and high calorie desserts as well as fried foods, large servings of meat and full fat cheese.  A diet containing foods rich in nutrients such as fresh fruits, vegetables, whole grains, lean protein sources and low-fat dairy products can help support weight management efforts.  The Obesity Society urges companies to test and market products that are lower in calories that will help consumers with weight management. The position paper can be found at: http://www.obesity.org/publications/energy-density-of-foods-influences-satiety-a-total-caloric-intake.htm. 3

References:

1.    Klein, Samuel. Effects of Moderate and Subsequent Progressive Weight Loss on Metabolic Function and Adipose Tissue Biology in Humans with ObesityCell Metabolism, 2016; DOI: 10.1016/j.cmet.2016.02.005

2.    Belsky, Dan W., Huffman, Kim, Pieper, Carl, Shalev, Idan, Kraus, William. Change in the Rate of Biological Aging in Response to Caloric Restriction: CALERIE Biobank Analysis.  J Gerontol A Biol Sci Med Sci glx096. https://doi.org/10.1093/gerona/glx096 Published:22 May 2017

3.     Shu Wen Ng, Barry M. Popkin. The Healthy Weight Commitment Foundation PledgeAmerican Journal of Preventive Medicine, 2014; 47 (4): 520 DOI: 10.1016/j.amepre.2014.05.030

Anti-inflammatory diet explained

Anti-inflammatory diet explained

When most people hear the word “inflammation”, they likely think of pain, redness and swelling with conditions such as arthritis or infection that you can readily observe in the person that is suffering. However, chronic inflammation on the inside of tissues may be invisible, but may be deadly as it’s linked with heart disease, dementia, diabetes and cancer. 1

In a recent study of over 68,200 men and women aged 45 to 83 years that were monitored for 16 years, subjects that ate an anti-inflammatory diet had an 18% lower risk of dying from any cause (including cardiovascular disease and cancer) compared to subjects who did not follow the diet as closely. Participants who smoked but ate an anti-inflammatory diet still reaped some of the benefits in comparison to smokers that did not follow the diet. 2

An anti-inflammatory diet is similar to a Mediterranean diet, which is plant-based and includes foods that help to prevent or reduce cellular inflammation. Fruit, vegetables, whole grain breads and cereals as well as healthy fats like canola oil and nuts are considered anti-inflammatory. Moderate consumption of low-fat cheese, beer and wine are also considered part of an anti-inflammatory diet as well. Processed and unprocessed red meat, organ meat, chips and soda are considered pro-inflammatory. These foods should be limited in our diets as much as possible. 1,2

The main author of the study, associate professor Dr. Joanna Kaluza at Poland’s Warsaw University of Life Sciences notes, “Our dose-response analysis showed that even partial adherence to the anti-inflammatory diet may provide a health benefit,”. 2

Here are simple tips to help follow an anti-inflammatory diet:

  1. Switch from soda to decaffeinated tea or water
  2. Snack on almonds or other nuts in place of chips, candy or cookies
  3. Swap white breads and cereals with 100% whole grain bread, steel cut oats, shredded wheat and other high fiber grains like farro, quinoa or bulgur
  4. Include fruits and vegetables at meals. Choose a variety of seasonal, colorful produce daily like kale, broccoli, berries, apples, melon and spinach.
  5. Add a few servings of fish, beans or lentils in place of red meat or fried meats
  6. Switch from full fat to low-fat dairy products
  7. Drink beer or wine in moderation- 1 drink/day for women, 2 drinks/day for men or less
  8. Use liquid oil such as corn, canola or olive oil in place of butter, lard or shortening

References:

  1. https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation
  2. Kaluza, N. Håkansson, H. R. Harris, N. Orsini, K. Michaëlsson, A. Wolk. Influence of anti-inflammatory diet and smoking on mortality and survival in men and women: two prospective cohort studiesJournal of Internal Medicine, 2018; DOI: 10.1111/joim.12823
It’s almost fall!

It’s almost fall!

I don’t know what it is about fall. It could be the drop in temperature, the beautiful leaves changing or the fact that I love Halloween, but I’m never disappointed to see summer go and fall roll in. I’m also a fan of fall produce.

Despite the availability of produce we have throughout the year, I’ve always been a seasonal eater. Strawberries in January? No thank you. Apples in autumn? Yes please! Eating seasonally throughout the year is not only tastier, but also great for your health and budget. Seasonal produce provides more nutrients since it’s picked fresh at it’s peak of ripeness. It’s also less expensive since there’s a bigger abundance of crops that won’t have to be shipped from foreign places to make it to your plate. Here’s what’s in season (in Ohio)

 

  1. Apples. from Braeburn to Honey Crisp, you’ll never get tired of apples this season. If you’re looking for apples with a crisp texture, go for Gala, Fuji, Pink lady or honey crisp. Want something tart? Granny Smith or  Macintosh fits the bill. Both are great for pies, but can also be added to salads, oatmeal or made into fresh applesauce with a little cinnamon and honey.
  2. Brussels sprouts. Cabbage’s stinky cousin should not be discounted. Brussels sprouts are quite tasty when roasted with a bit of olive oil, salt and pepper or shaved and added to a fresh salad. If you’re feeling naughty, toss them with some chopped bacon for a real treat.
  3. Pears. have you ever tried a Comice pear? It’s a short, squatty fruit with a floral smell that’s in season from September through December. Also known as Christmas pears. They’re sweet, juicy and delicious. Try them if you see them in your favorite market.
  4. Squash. it’s not just zucchini anymore! There are plenty of varieties of squash to choose from. Spaghetti squash and “zoodles” are popular for those limiting carbs in their diet, or acorn or delicata squash can be sliced and roasted for an interesting side dish. Squash is an excellent source of beta-carotene as well as potassium.
  5. Spinach and other greens. If your memory of spinach is the slimy stuff Popeye used to eat, erase it right now. Spinach is super versatile and can be sauteed and added to an omelet or used fresh in a salad. I like to chop it and add it to grain salads or in pasta with other veggies. If you’re not a kale fan, try massaging it before using it. This wilts the green to soften the course texture and sweetens it a bit. It’s excellent in a salad with other greens, dried cherries and a small dose of blue cheese crumbles. You’re welcome.
Let’s get spicy!

Let’s get spicy!

Is your pantry loaded with random herbs and spices that you’ve never tried? Perhaps you just need to pair them with food to make the magic happen. If possible, store herbs in a cool, dry place (meaning, not above your stove). Most dried herbs lose their potency in about 6 months, so buy in small quantities if possible.

When using dried herbs, you’ll want to add them at the beginning of a dish to enhance the flavor. For example, add oregano or basil when sauteing garlic and onions when making soup. Fresh herbs such as cilantro or basil are best used at the end of cooking as a garnish. If you cook them into your soup or pasta, you’ll lose their delightful flavor. For things like salad or salsa, add herbs into the dish like any other ingredient.

Below is an alphabetic list of spices to try in your next chicken, fish or other dish. Variety is the spice of life!

Allspice: Use in meats, fish, poultry, soups, stews, and desserts.

Anise: Use in breads, snacks, soups, stews, vegetables, meats, and poultry.

Annatto Seeds: Use in vegetables, meats, poultry, and rice.

Bay Leaf: Use in soups, stews, meats, poultry, seafood, and sauces.

Basil: Use in soups, salads, vegetables, fish, and meats. Use fresh basil in pasta, salads or pizza.

Cayenne Pepper: Use in meats, poultry, stews, and sauces.

Celery Seed: Use in fish, salads, dressings, and vegetables.

Chili Powder / Chile Pequeño: Use in meats, poultry, vegetable, fish and stews.

Cilantro: Use in meats, sauces, stews, and rice. Use fresh cilantro in salsa and salads.

Cinnamon: Use in grains, potatoes, breads, and snacks. Great on apples, pears or in oatmeal.

Clove: Use in soups, salads, and vegetables.

Cumin: Use in meats, poultry or potatoes. Also great in soup or Mexican food.

Curry Powder: Use in meats, shellfish, and vegetables.

Dill Weed and Dill Seed: Use in fish, soups, salads, and vegetables.

Garlic: Use in soups, stews, salads, vegetables, meats, pasta, poultry, seafood, and sauces.

Garlic Powder: Use in meats, poultry, fish, vegetables, salads, soups, and stews.

Ginger: Use in soups, salads, vegetables, and meats. Also great in oatmeal or on potatoes.

Lemongrass: Use in soups, stews, meats, poultry, seafood, and sauces.

·Marjoram: Use in soups, salads, vegetables, beef, fish, and poultry.

Nutmeg: Use in vegetables and meats. Also great in baked goods or pasta.

Onion Powder/Green Onion: Use in meats, poultry, seafood, soups, and salads.

Oregano: Use in soups, salads, vegetables, meats, and poultry. Great as a pizza topper.

Paprika: Use in meats, fish, poultry, soup, stew and vegetables.

Parsley: Use in salads, vegetables, fish, and meats.

Rosemary: Use in salads, vegetables, potatoes, rice, fish, and meats.

Saffron: Use in breads, snacks, soups, stews, poultry, seafood, sauces, and rice.

Sage: Use in soups, salads, vegetables, meats, stuffing and poultry.

Tamarind: Use in soups, poultry, sauces, stir fries and rice.

Thyme: Use in salads, pasta, vegetables, fish, and poultry.

Vinegar: Use in soups, salads, vegetables, meats, and poultry.

Gluten & IBS

Gluten & IBS

Gluten may be OK for IBS

If you suffer from IBS or have worked with clients with IBS, you’ve likely heard of a low- FODMAP diet. The term FODMAP is a mouthful. FODMAPS are found in carbohydrates that contain fermentable oligo, di, monosaccharides and polyols. FODMAps are osmotic, so they pull water into the intestinal tract and may be poorly absorbed. Bacteria may ferment these types of sugars in the intestines and exacerbate IBS symptoms such as gas, bloating, abdominal pain or diarrhea.  A list of FODMAP containing foods include:

Fructose (fruits, honey, high fructose corn syrup (HFCS), etc.)

Lactose (dairy)

Fructans (wheat, garlic, onion, inulin etc.)

Galactans (legumes such as beans, lentils, soybeans, etc.)

Polyols (sweeteners containing isomalt, mannitol, sorbitol, xylitol, stone fruits such as avocado, apricots, cherries, nectarines, peaches, plums, etc.) 1

The diet itself is not new. It was initially developed in Australia by the Monash University in 2005. Since then, a handful of studies have found it effective in reducing symptoms of IBS. A study from 2006 published in the Journal of the American Dietetic Association showed that 75% of patients that followed a low FODMAP diet indicated symptom improvement. 2 A 2011 study from the Journal of Human Nutrition and Dietetics found the low FODMAP diet offered an 86% better symptom response than usual IBS diet therapy. 3 The diet is not meant to be followed indefinitely. Those with IBS are advised to trial the diet for 4-6 weeks and work with a Registered Dietitian to gradually add foods back into the diet and keep a food diary to evaluate which foods trigger symptoms.  The diet can be difficult to adhere to, especially if you eat out.4

There’s good news for those trying to follow a low FODMAP diet. Recent research suggests that a gluten-free diet may not be needed for many with IBS. Dr. Joanna Dionne, a gastroenterologist from the McMaster University in Hamilton, Ontario carried out a meta-analysis and systematic review of literature and sought randomized controlled trials that evaluated an exclusion diet versus alternative or usual diet. Trials to be included had to assess improvement in either global IBS symptoms or abdominal pain. There were nine studies that met the criteria: two focused on a gluten-free diet (n=111) and seven evaluated a low-FODMAP diet (n-=397). 4

Dr. Dionne and her researchers found that a gluten-free diet was associated with reduced global symptoms when compared to a control diet (RR = 0.42; 95%CL, 0.11-1.55), but the link was not statistically significant. In addition, it was found that a low-FODMAP diet was linked with reduced symptoms of IBS when compared to control diets (RR = 0.69, Cl, 0.54-0.88).4

Despite evidence to support the use of a low-FODMAP diet for IBS, Dionne and colleagues felt tat the quality of data used was not strong enough as the trials used different comparator groups and included a relatively small number of participants.

“The findings of this review demonstrate that, at present, there is insufficient evidence to recommend a [gluten-free diet] to reduce global IBS symptoms,” the researchers wrote. “There is very low-quality evidence that a low-FODMAP diet is effective in reducing global symptoms in IBS patients. More data are needed, but of the available dietary interventions, a low-FODMAP diet currently has the greatest evidence for efficacy in IBS.” 5

References

  1. https://stanfordhealthcare.org/medical-treatments/l/low-fodmap-diet.html
  2. Shepard, SJ. Et al. Fructose Malabsorption and Symptoms of Irritable Bowel Syndrome, Guidelines for effective dietary management. J Am Diet Assoc. 2006 Oct;106(10):1631-9.
  3. Staudacher HMWhelan KIrving PMLomer MC. Comparison of symptom response following advice for a diet low in fermentable carbohydrates (FODMAPs) versus standard dietary advice in patients with irritable bowel syndrome. J Hum Nutr Diet.2011 Oct;24(5):487-95.
  4. WhelanL. D. Martin H. M. Staudacher M. C. E. LomerThe low FODMAP diet in the management of irritable bowel syndrome: an evidence‐based review of FODMAP restriction, reintroduction and personalisation in clinical practice. J Hum Nutr Diet. 2018, Jan. 15.
  5. Dionne, et. al A Systematic Review and Meta-Analysis Evaluating the Efficacy of a Gluten-Free Diet and a Low FODMAPs Diet in Treating Symptoms of Irritable Bowel Syndrome. Am J Gastroenterol. 2018:doi:10.1038/s41395-018-0195-4.
One pan pork and potatoes

One pan pork and potatoes

I’m like any other working parent with kids returning to school soon. I have limited time and patience to get dinner on the table! I also don’t want arguments at meal time. My feeling on meal time is that the less drama, the better. Kids aren’t going to eat food they don’t like. Plain and simple.

I recently made a quick, one-pan meal of pork tenderloin and red potatoes. While the oven heated up, I sliced potatoes into rounds and seasoned them with seasoned salt and oregano. Did you know seasoned salt has half the sodium of table salt? 390 mg VS 580 mg in 1 tsp. I only used a sprinkle anyway. I also added oregano, which gave the potatoes a nice earthy flavor.

I used Smithfield marinated fresh pork for the dish. I love this product because it’s simple, healthy and delicious. I am a rep for Smithfield and stand by their products. They come in 3 varieties and can be found at Walmart. I used cracked pepper and garlic for this dish but garlic and herb or Golden rotisserie are also tasty. It has a nice, spicy flavor without being overly seasoned. Pair the dish with a tossed green salad or other green vegetable, and POOF! Dinner is done. Below is the recipe. #sponsored #rep #client

Ingredients:

1-1 1/2 lbs Smithfield marinated fresh pork (use flavor of choice)

8 medium red potatoes, cleaned and scrubbed of dirt and sliced into 1/2″ rounds

seasoned salt

oregano

Directions:

Preheat oven to 400 degrees

Spray a large baking pan with non-stick spray

Remove pork from plastic wrap and place on baking pan

Place potatoes on baking sheet and spray with non-stick spray.

Sprinkle seasoned salt and oregano over potatoes.

Bake on 400 degrees for ~40-45 minutes until pork is no longer pink.

Serve with salad or other veggies.

 

 

 

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