Top Five Comfort Foods Recreated

This time of year is the best to crawl underneath a blanket with your favorite comfort food and indulge.  Unfortunately, these tantalizing treats spell trouble for your waistline.  But can you still indulge in your favorite cold weather foods without feeling guilty?  Of course!  Here are the top five comfort foods recreated in a healthy way:

5.) Grilled Cheese

Instead of the classic white bread and american cheese, try this updated caprese style version!

2 slices whole grain bread
3 oz fresh mozzarella cheese
2-3 slices tomatoes
2-3 fresh basil leaves
olive oil spray

Assemble the cheese, tomatoes, and basil on the bread.  Spray a hot pan with the olive oil spray.  Place the assembled sandwich on the hot pan, and brown the bread on both sides.

Serving Size = 1 sandwich
Total Calories - 362 kcal
Fat - 16g
Carbohydrates - 27g
Protein - 28g
Sodium - 746mg

4.) Pizza

Before picking up the phone and ordering a pizza for delivery, try making one yourself with this thai chicken version!

1 14-in whole wheat pizza crust*

Pizza Sauce:

1/2 cup creamy peanut butter

1/4 cup low sodium chicken broth

3 tbsp soy sauce

1 1/2 tbsp light brown sugar

1 1/2 tbsp minced ginger

2 tbsp lime juice

1 tsp chili garlic paste (or hot sauce)

1 tsp curry powder

Toppings:

4 cups shredded cabbage

1 cup bokchoy

1 cup shredded carrot

12 oz cooked chicken breast strips (approximately 3 small chicken breasts)

3 jalapeno peppers, seeded and diced

1 cup shredded swiss cheese

1 tbsp sesame seeds

Preheat oven to 350 degrees F.  Combine all ingredients for the pizza sauce in a food processor.  Process until smooth.  Spread approximately 1/2 cup of sauce on pizza crust.  Add toppings and bake about 10-15 minutes.  Let cool and enjoy!

Serving Size = 2 slices of pizza (when the pizza is cut into 8 slices)
Total Calories - 587 kcal
Fat - 32g
Carbohydrates - 47g
Protein - 60g
Sodium - 962mg

*Substitute for whole wheat pizza dough, if available, or try making your own pizza dough to control the nutrition even more.

3.) Tomato Soup

Try this great zesty homemade tomato soup recipe that is a cinch to make, as opposed to the plain old Campbell's canned soup.

2 tbsp olive oil

2 tbsp unsalted butter

1 white onion, diced

2 carrots, diced

2 celery stalks, diced

1 can chopped tomatoes (28 oz)

1 can crushed tomatoes (28 oz)

6 cups chicken broth

1 tsp pepper

1 tsp red pepper flakes

2 tbsp chopped fresh dill

2 tbsp chopped fresh parsley

1 cup skim milk

Heat oil and butter in saucepan over medium heat.  Add onion and cook and stir for about 10 minutes.  Add carrots and celery and cook and stir for about another 10 minutes.  Stir in the chopped and crushed tomatoes with their juices.  Add the pepper, crushed red pepper, and chicken broth, and bring to a low boil.  Reduce the heat and simmer, uncovered, for about 30 minutes, stirring occasionally.  Remove the soup from the heat and stir in the dill, parsley, and milk.

Serving Size = 1 1/2 cups

Total Calories - 150 kcal
Fat - 7g
Carbohydrates - 18g
Protein - 6g
Sodium - 713mg

2.) Burger

Everyone loves a big, juicy burger.  Check out this healthier burger recipe, made with lean ground turkey and great greek flavors!

1 lb lean ground turkey

1 tsp minced garlic

1 1/2 cups chopped chopped, fresh spinach (or 3/4 cup frozen, drained spinach)

1 tsp extra virgin olive oil

1/2 cup crumbled feta cheese

1 tbsp fresh dill, chopped

salt and pepper to taste

8 whole wheat hamburger buns

8 tomato slices

8 cucumber slices

Sauce:

1 cup fat free plain yogurt

1 cup low fat sour cream

3 tbsp lemon juice

1 tbsp minced garlic

1 tbsp fresh dill, chopped

salt and pepper to taste

Saute garlic, onion, spinach, and extra virgin olive oil in a shallow pan until fragrant.  Take off the heat and let cool.  Combine the garlic mixture, feta cheese, dill, salt, and pepper with the ground turkey, mixing evenly.  Form turkey mixture into 8 patties and grill until cooked through (temp at 165 degrees for 15 seconds).  

Combine the yogurt, sour cream, lemon juice, minced garlic, chopped dill, salt, and pepper for the sauce.  Serve burger on a whole wheat hamburger bun with a tomato and cucumber slice, and top with sauce.

Serving Size = 1 burger, 2 tbsp sauce

Total Calories - 265 kcal
Fat - 12g
Carbohydrates - 23g
Protein - 17g
Sodium - 380mg

1.) Macaroni and Cheese

Macaroni and cheese can be the best comfort food for a gloomy day, and this recipe has some great nutritious additions, but keeps the great taste!

3 tbsp dry breadcrumbs
1 tsp extra virgin olive oil
1/4 tsp paprika
1 16-ounce or 1 10-ounce package frozen spinach, thawed
1 3/4 cups lowfat milk, divided
3 tbsp all-purpose flour
2 cups shredded extra-sharp cheddar cheese
1 cup low fat cottage cheese
1/8 tsp ground nutmeg
1/4 tsp salt
ground pepper to taste
8 ounces whole wheat elbow or penne macaroni (2 cups)

Put a large pot of water on to boil. Preheat oven to 450 degrees F. Coat an 8-inch-square (2-quart) baking dish with cooking spray.

Mix breadcrumbs, extra virgin olive oil, and paprika in a small bowl. Place spinach in a fine-mesh strainer and press out excess moisture.

Heat 1 1/2 cups milk in a large heavy saucepan over medium-high heat until steaming. Whisk remaining 1/4 cup milk and flour in a small bowl until smooth; add to the hot milk and cook, whisking constantly, until the sauce simmers and thickens, 2 to 3 minutes. Remove from heat and stir in shredded cheddar cheese until melted. Stir in cottage cheese, nutmeg, salt, and pepper.

Cook pasta for 4 minutes, or until not quite tender (al dente).  Drain and add to the cheese sauce; mix well. Spread half the pasta mixture in the prepared baking dish. Spoon the spinach on top. Top with the remaining pasta; sprinkle with the breadcrumb mixture.

Bake the casserole until bubbly and golden, 25 to 30 minutes.

Serving Size = 1 1/2 cups
Total Calories - 576 kcal
Fat -22g
Carbohydrates - 63g
Protein - 37g
Sodium -917mg

Comfort foods can be deliciously healthy!!

The Dirty Dozen vs The Clean Fifteen

Apples, celery, strawberries, peaches, spinach, nectarines, grapes, sweet bell peppers, potatoes, blueberries, lettuce, and kale. 

Sounds like an extremely nutritious list, right?  But there is a common attribute that links the produce listed above.  So what do these twelve items all have in common?  They have been named the Dirty Dozen of 2011.

Every year the Environmental Working Group (EWG) comes out with a list of twelve fruits and vegetables that contain the highest levels of pesticide residue.  The list tends to change every year, and apples actually jumped from fourth on the list in 2010 to first on the list in 2011.  According to USDA, pesticides showed up on 98% of the more than 700 apple samples tested!  The EWG along with the United States Department of Agriculture (USDA) urge consumers to purchase the organic version of the items on the dirty dozen list to avoid the potential pesticide residue that could be contained on the produce.

Conventional farmers use an arsenal of pesticides to protect their crops from insects, bacteria, rodents, molds, and fungi. These substances can end up in the food supply. Washing and peeling fruit and vegetables can lower pesticide residues, but not necessarily. When the USDA tests for pesticides, samples are washed and peeled before the tests take place, so the rankings reflect the amounts of the chemicals likely present on the food when is it eaten.  Some of the aspects that are measured when scoring produce are:

• The average amount of pesticide on a single sample.
• The percentage of fruits and vegetables that contain more than two pesticides.
• The final amount of pesticides found on the fruit or vegetable samples.

So there's pesticides on my produce, so what?
Studies have linked pesticides to a number of different health conditions.  While they are designed specifically to kill certain organisms, they are also associated with a host of very serious health problems in people, including neurological deficits, ADHD, endocrine system disruption, and cancer.  Many health officials also worry about the effect of these chemicals on the developing brains and bodies of young children.

Picking five servings of fruit and vegetables EWG's dirty dozen list can cause an individual to consume an average of 14 different pesticides per day.  But for some consumers buying organic just isn't an option.

What's the alternative?  The Clean Fifteen!!

The EWG also comes out with a yearly list of produce that is lowest in pesticide residue.  Buying the conventional forms of these items (as opposed to organic) has a low risk of pesticide exposure.  The list for 2011 is: onion, sweet corn, pineapple, avocado, asparagus, sweet peas, mango, eggplant, domestic cantaloupe, kiwi, cabbage, watermelon, sweet potatoes, grapefruit, and mushroom.

Individuals who choose five servings of fruits and vegetables per day from the EWG's Clean Fifteen list rather than from the Dirty Dozen list can lower the volume of pesticides they consume by 92%, according to EWG’s calculations.  Also, individuals who choose five servings per day from the Clean Fifteen list consume fewer than two pesticides per day.

 

I know what you're all thinking: I've finally started to eat healthier and now there's more DO'S and DONT'S to worry about!!

Both the EWG and the USDA state that the health benefits of a diet rich in fruits and vegetables outweigh the risks of pesticide exposure.  They both strongly recommend that everyone follow USDA’s recommendation to eat five servings of fruits and vegetables every day and follow the USDA's new MyPlate food pyramid supplement.

 

The Hype on Hypertension

A person can have hypertension (or high blood pressure) for years without any symptoms, and it eventually affects nearly every individual in the United States.  But should it be a big concern if you are diagnosed with hypertension?  What does it mean in regards to your health?


First, lets talk about what blood pressure actually is.  The organs in your body need oxygen to survive. Oxygen is carried through the body by the blood. When the heart beats, it creates pressure that pushes blood through a network of tube-shaped arteries and veins, also known as blood vessels and capillaries. The pressure (blood pressure) is the result of two forces. The first force, or the systolic pressure, occurs as blood pumps out of the heart and into the arteries that are part of the circulatory system. The second force, or the diastolic pressure, is created as the heart rests between heart beats. (These two forces are each represented by numbers in a blood pressure reading).   Blood pressure is continually changing depending on activity, temperature, diet, emotional state, posture, physical state, and medication use. 

Most health professionals say a healthy or "normal" blood pressure reading is below 120/80, but it's not quite that black and white.  Blood pressure can vary throughout the day, and it is best to use the average of more than one reading when deciding if your blood pressure is normal or not.

What are the blood pressure categories?
According to the American Heart Association:

So what happens if you are diagnosed with hypertension, and what is it doing to your body?

Healthy arteries are made of muscle and a semi-flexible tissue that stretches like elastic when the heart pumps blood through them. The more forcefully that blood pumps, the more the arteries stretch to allow blood to easily flow. Over time, if the force of the blood flow is often high, the tissue that makes up the walls of arteries gets stretched beyond its healthy limit. This creates problems in several ways:

Vascular weaknesses
The overstretching creates weak places in the vessels, making them more prone to rupture. Problems such as strokes and aneurysms are caused by ruptures in the blood vessels.

Vascular scarring
The overstretching can cause tiny tears in the blood vessels that leave scar tissue on the walls of arteries and veins. These tears and the scar tissue are like nets, and can catch debris such as cholesterol, plaque or blood cells traveling in the bloodstream.

Increased risk of blood clots
Trapped blood can form clots that can narrow (and sometimes block) the arteries. These clots sometimes break off and block vessels and the blood supply to different parts of the body. When this happens, heart attacks or strokes are often the result.

Increased plaque build-up
The same principle applies to our blood flow. Cholesterol and plaque build-up in the arteries and veins cause the blood flow to become limited or even cut off altogether. As this happens, pressure is increased on the rest of the system, forcing the heart to work harder to deliver blood to your body. Additionally, if pieces of plaque break off and travel to other parts of the body, or if the build-up completely blocks the vessel, then heart attacks and strokes occur.

Tissue and organ damage from narrowed and blocked arteries
Ultimately, the arteries and veins on the other side of the blockage do not receive enough freshly oxygenated blood, which results in tissue damage.

Increased workload on the circulatory system
Think of it this way: In a home where several faucets are open and running, the water pressure flowing out of any one faucet is lower. But when pipes get clogged and therefore narrow, the pressure is much greater. And if all the household water is flowing through only one faucet, the pressure is higher still.

When the arteries are not as elastic because of the build-up of cholesterol or plaque or because of scarring, the heart pumps harder to get blood into the arteries. Over time, this increased work can result in damage to the heart itself. The muscles and valves in the heart can become damaged and heart failure can result.  Damage to the vessels that supply blood to your kidneys and brain may negatively affect these organs.

You may not feel that anything is wrong, but high blood pressure can permanently damage your heart, brain, eyes and kidneys before you feel anything. High blood pressure can often lead to heart attack and heart failure, stroke, kidney failure, and other health consequences.  This can be scary stuff!!

So, what lifestyle changes can you do to prevent hypertension?

Here are 6 simple steps!

 
1.)  Maintain a healthy weight. When it comes to hypertension prevention, your weight is crucial.  People who are overweight should try to lose weight, and people of normal weight should avoid adding on any pounds. If you are carrying extra weight, losing as little as 10 pounds can help prevent high blood pressure.

2.)  Eat a balanced diet. Eating healthful foods can help keep your blood pressure under control.  Get plenty of fruits and vegetables, especially those rich in potassium, and limit your intake of excess calories, fat, and sugar.

3.)  Cut back on salt. For many people, eating a low-sodium diet can help keep blood pressure normal. You can cut back on your total salt intake by avoiding high-sodium packaged and processed foods and not adding extra salt to your meals. Stay away from salt shakers!

4.)  Exercise regularly. Get moving to prevent hypertension.  The more exercise you get, the better, but even a little bit can help control blood pressure. Moderate exercise for about 30 minutes three times a week is a good start.

5.)  Limit the alcohol. Drinking too much alcohol can lead to high blood pressure. For women, that means no more than one drink a day, and for men, no more than two drinks per day.

6.)  Monitor your blood pressure. Make sure that you have your blood pressure measured regularly, either at your doctor's office or at home. If your doctor determines that you have prehypertension they may recommend extra steps as a safeguard.

The Great Fat Debate

 

The million dollar question in the nutrition community these days: Does the amount of total fat in your diet make any difference in terms of heart health, diabetes, obesity, etc, or should we be just worried about the kind of fat?  Controversy over whether reducing saturated fat matters to your heart and is the best prescription for health is the basis of an ongoing debate.  Some experts maintain that traditional low-fat guidance still has some value, and others challenge the importance of total fat intake.

Meet the Players: 
Saturated Fats
Saturated fats are found in animal products such as butter, cheese, whole milk, ice cream, cream, and fatty meats. They are also found in some vegetable oils like coconut, palm, and palm kernel oils.  Saturated fats are the biggest cause of an increase in low density lipoproteins (LDLs, or "bad cholesterol").  LDL levels that are above120 mg can significantly increase your risk of heart disease. Some experts believe limiting intake of saturated fatty acids to less than 10% of calories will fall into place if people eat more healthy fats, less red meat, and more plant protein.

Unsaturated Fats
Unsaturated fats are found in most (but not all) liquid vegetable oils and have been shown to help lower total blood cholesterol if used in place of saturated fats. However, unsaturated fats have a lot of calories, so using these in moderation is key. There are two types of unsaturated fats:

Monounsaturated fats are liquid at room temperature but begin to solidify at cold temperatures. This type of fat is preferable to other types of fat and can be found in olives, olive oil, nuts, peanut oil, canola oil and avocados. Some studies have shown that these kinds of fats can actually lower LDLs and maintain high density lipoproteins (HDLs, or "good cholesterol").  HDL levels above 60 mg have been shown to significantly protect your heart from heart disease.

Polyunsaturated fats are also liquid at room temperature. These are found in safflower, sesame, corn, cottonseed and soybean oils. This type of fat has also been shown to reduce levels of LDLs, but too much can also lower your HDLs.

Trans Fats or Hydrogenated Fats
Trans fats are actually saturated fats and form when vegetable oil hardens (a process called hydrogenation). They are used to extend the shelf life of processed foods, typically cookies, cakes, fries and donuts. Any item that contains “hydrogenated oil” or “partially hydrogenated oil” likely contains trans fats.  Trans fats are dangerous because they decrease HDLs and increase LDLs. 

So now that we've met all the players in the game, lets take a look at the different sides of the debate:

Side #1: Total fat doesn’t matter in regards to heart disease, diabetes, cancer, or weight gain, but saturated fat could be the culprit! 

Increase those polyunsaturated fats to reduce heart disease risk.  A diet that is high in total fat may have a slight advantage for weight loss.  Recent data suggests no relationship between total fat and heart disease, therefore the focus on reducing the total fat in the diet is not as relevant as focusing on the type of fat in the diet.  This side goes as far as to say the percent of calories from fat should be removed from the dietary guidelines and total fat should be removed from food labels.  The take home message from this side of the debate: stop focusing so much on total fat in your diet, its not that important.

 

Side #2:  Total fat doesn’t matter in regards to heart disease, diabetes, cancer or weight gain, but neither does saturated fat, focus on those carbs! 

As stated in the side #1, many studies show total fat in the diet is not related to heart disease, but evidence also shows the same conclusions for saturated fats.  Dietary quality is very important, and we should focus on increasing the quality of carbohydrates (i.e. increasing consumption of whole grains and decreasing consumption of refined carbohydrates) and increasing the amount of polyunsaturated fats in our diets.  Quite often reducing fat in the diet causes an unintended increase in refined carbohydrates.  The take home message from this side of the debate: the average carbohydrate in the U.S. diet is worse than saturated fat.

Side #3: Total fat doesn't matter, the overall dietary pattern matters the most.
This side focuses on dietary guidelines and how they have changed over the years.  Historical data suggests increasing both polyunsaturated and monounsaturated fats in place of saturated fat can lower heart disease risk, but replacing saturated fat with carbohydrates isn’t really supported in that data.  The take home message from this side of the debate: focus on what foods are replacing the fat when a person is on a low-fat diet.  

Side #4: Saturated fats increase total cholesterol and the risk of heart disease.
We shouldn't be fixated on the amount of total fat in our diet, but instead watch those saturated fats we put in our mouths.  This side is obsessed with LDL levels, and stresses that we need to get that number under 100mg to decrease risk of heart disease.  Also emphasized by this side is the fact that eating behavior is a big problem in the United States, as a whopping 48% of our food is consumed outside of the home.  The take home message from this side of the debate: check those LDL levels religiously and keep dinners at home.

 

Wow, that's a lot of information!  But who is correct, and what should we really do?  I think there are a couple of overall themes that all sides seem to agree on:

1.  The amount of total fat in the diet isn't the issue

...and...

2.  Increase those polyunsaturated fats in the diet

 

It seems opinions and recommendations on fat in our diets are constantly changing.  Fats are the most energy dense macronutrient, but you should not completely avoid them.  Keep in mind fats are important in our diet and enjoying food is necessary. Allow yourself to indulge every once in awhile, but moderation is key.

Lean Steak Salad

4 oz lean steak, cut into strips
4 cups spinach
1 cup arugula
4 to 5 slices red onion
4 to 5 slices red pepper
2 basil leaves, cut into strips
10 cilantro leaves
1/4 cup lime juice
1/2 cup reduced sodium soy sauce
1/2 cup canola oil
1/4 cup light brown sugar
1 tbsp diced garlic
1 tbsp chili garlic sauce

1. Cook steak. 
2. Toss first 7 ingredients together
3. Combine lime juice, soy sauce, canola oil, brown sugar, diced garlic, and garlic chili sauce and whisk until mixed.
4. Top spinach mixture with dressing. Toss to coat.

**Note** Information and data came from: Zelman, Kathleen.  The Great Fat Debate: A Closer Look at the Controversy-Questioning the Validity of Age-Old Dietary Guidance.  Journal of the American Dietetic Association. May 1, 2011.  111:5, 655-658.

Protein and Strength Training: How Much is Too Much?

Protein is the major functional and structural component of every cell in the body.  All enzymes, membrane carriers, blood transport molecules, intracellular matrices, hair, fingernails, serum albumin, keratin, and collagen are proteins, as are hormones and a large part of membranes.  Bottom line, they are important!!  The recommended daily allowance (RDA) for protein for adults ages 18 and up is 0.8g per kilogram of body weight per day, and should contribute 10 to 35% of the total kilocalories consumed per day.  This means an adult weighing 150 lbs (~68.2 kg) should be consuming around 55g of protein per day.  OK, but how does this exchange into servings of food?  Let's break it down:

Meat, Fish, Chicken, Seafood: 7 grams per ounce
Eggs: 7 grams per egg
Milk, Yogurt: 8 grams per cup
Legumes: 7 grams per 1/2 cup
Cottage Cheese: 10-12 grams per 1/2 cup
Cheese: 7 grams per ounce

But what about strength training?  Clearly, the protein needs for athletes engaged in strength training are increased, but how much is actually needed?  Most studies suggest that the protein requirement in strength and power athletes is about 1.4 to 1.75g per kilogram body weight, or approximately 100% higher than the RDA for adults.  Given the high energy intakes required by these athletes, the protein requirement is still below 20% of their total kilocalorie intake per day.  So lets take that same adult weighing 150 lbs (~68.2 kg), and that individual has now begun a rigorous strength training program.  The amount of protein needed per day has increased from 55g to between 96 and 119g.  That is about 40 to 60g of extra protein needed per day.  This may seem like a high number, but lets look at the break down above.  It can be easily achieved by adding an extra 2 cups of milk and 4 ounces of cheese per day to that individuals diet.
 
So what happens if an athlete engaged in strength training decides to add additional protein above the recommended 1.4 to 1.75g per kilogram on a daily basis?  The additional protein will go straight to their lean muscle and make them look like the Incredible Hulk faster, right?  WRONG!!  So what really happens?

 In our bodies, there is no real "storage" of proteins, all proteins are "functional".  This means that our bodies use the proteins we need and there is no opportunity to store them for later.  Therefore, all of the extra protein we eat (more than the RDA for adults, in other words), needs to be dealt with.  Our bodies have extensive metabolic processes that break down the protein into individual amino acids and strip the Nitrogen from each amino acid,  leaving a carbon skeleton of sorts.  And what do you think our bodies do with these carbon skeletons?  Turn them into fat cells, of course!   

Eating an excess amount of protein is also hard on an individuals kidneys.  This is because, as stated above, our bodies need to strip the Nitrogen from the amino acid and get rid of it somehow, because that Nitrogen is toxic to us.  That Nitrogen is made into urea and sent to the kidneys to be eliminated via urine after an extensive filtering process.  An excess amount of urea for our kidneys to filter is very strenuous on them.  Think about those individuals with progressive kidney failure, or are in any stage of kidney disease.  Studies have shown that when these individuals are fed a higher protein intake their kidney function deteriorates more rapidly.  I know what your saying: I DON'T have progressive kidney failure or kidney disease...my kidneys are healthy!  These studies just prove that a higher intake of protein can translate into a higher workload for the kidneys.

So when beginning a strength training regimen, please keep in mind that eating a high protein diet may not be doing what you think in your body.  Instead of going straight to your lean muscle tissue, it is probably going straight to your thighs and gut!

Is Gluten-Free Really a Healthier Way to Be?

Lately it seems that we hear more and more about gluten-free diets.  But what is gluten?  Why would an individual need a gluten-free diet?  Does a gluten-free diet have any health advantages?  Are there any risks to a gluten-free diet?  Why are we hearing more and more about gluten-free foods?  Let’s take a look.

What is Gluten?

Gluten is found in grains such as wheat, barley, and rye.  It is the protein that helps make baked products more elastic, providing it with a chewy texture when eaten.  Think about making bread from scratch.  When the dough is kneaded it seems pretty elastic and stretchy.  Gluten is the substance that makes the dough this consistency.  Gluten is also the protein that keeps the gases that are released during fermentation in the dough, so baked goods such as breads are able to rise prior to baking.

Why would an individual need a gluten-free diet?

A gluten-free diet is used to treat celiac disease, an autoimmune digestive disease.  Gluten causes inflammation in the small intestines of people who suffer from celiac disease, and interferes with absorption of nutrients from food.  Eating a gluten-free diet helps people with celiac disease control their signs and symptoms and prevent complications.

Does a gluten-free diet have any health advantages for individuals who do not have celiac disease?

Ironically, people who are going gluten-free to lose weight may end up disappointed. Gluten-free products tend to be higher in fat and sugar than other foods. Many gluten-free products have extra sugar or fat mixed in to substitute flours such as white rice flour or potato starch to make them more palatable. It’s not uncommon for someone with celiac disease to gain 20 or 30 pounds when they start a gluten-free diet. The best way to avoid weight gain when you’re eating a gluten-free diet is to focus on unprocessed foods such as fruits and vegetables.  In addition to celebrities, some parents who have children with autism are eliminating gluten from their diet with the hope that they’ll see an improvement. There’s no conclusive research that shows a gluten-free diet helps children with autism, but it’s something that’s being studied now.

What are the risks to following a gluten-free diet?

People who follow a gluten-free diet may have low levels of certain vitamins and nutrients in their diets.  Many grains are enriched with vitamins, and avoiding certain grains with a gluten-free diet may mean fewer of these enriched products.  Ask your dietitian to review your diet to see if your getting enough of the following:

• Iron
• Calcium
• Fiber
• Thiamin
• Riboflavin
• Niacin
• Folate

Is the incidence of Celiac Disease increasing?  Why are we hearing more about gluten-free diets?
Research studies in the United States and Europe show that celiac disease is significantly more common now than it was a few generations ago. Recent research at the Mayo Clinic in Rochester, MN, shows that this shift reflects an actual increase in prevalence, not merely a new awareness of the disease and more accurate diagnostic tools. The investigators at Mayo Clinic found that celiac disease is four times more common today than a half-century ago. The increase cannot be a result of changes in the genetic factors that underlie celiac disease, it’s far more probable that the increase is due to an environmental change, and the most likely factor is a change involving the grain in our diets. Consumption of wheat has increased steadily over the past 50 years, but it still is less than what it was a century ago, so the issue is not simple consumption, it more likely involves the wheat itself, which has undergone extensive hybridization as a crop and undergoes dramatic changes during processing that involves oxidizers, new methods of yeasting, and other chemical processes. There is no way to know what effect these changes may have on the immune system.

 

A second environmental factor that may be contributing to the increase in celiac disease is what is known as the “hygiene hypothesis”.  This theory proposes that the developing immune system has to be stimulated by exposure to infectious agents, bacteria, or parasites in order to develop properly. An increasingly clean environment reduces the number of factors that challenge and stimulate the developing immune system, making infants and children more susceptible to immune disorders and allergic diseases. The hygiene hypothesis may account, in part, for the increases observed not only in celiac disease, but in other allergies and immune disorders.

What about the cost of going gluten-free?  

Lets compare!!

Banana Bread

3 or 4 ripe bananas, smashed
1/3 cup melted butter
1 cup sugar (can easily reduce to 3/4 cup)
1 egg, beaten
1 teaspoon vanilla
1 teaspoon baking soda
Pinch of salt
1 1/2 cups of all-purpose flour

Preheat the oven to 350°F (175°C). With a wooden spoon, mix butter into the mashed bananas in a large mixing bowl. Mix in the sugar, egg, and vanilla. Sprinkle the baking soda and salt over the mixture and mix in. Add the flour last, mix. Pour mixture into a buttered 4x8 inch loaf pan. Bake for 1 hour. Cool on a rack. Remove from pan and slice to serve.

...versus...

Gluten-Free Banana Bread

2/3 cup light or dark bean flour
2/3 cup cornstarch
1/2 cup tapioca flour
1/2 teaspoon xanthum gum
3/4 tsp baking soda
1 1/4 teaspoons cream of tartar
1/2 teaspoon salt
1 1/2 teaspoons cinnamon
1/3 cup soft butter
2/3 cup brown sugar
2/3 cup egg substitute
1 teaspoon vanilla
1 cup mashed banana (ripe)

Preheat oven to 350 degrees. Lightly spray or grease a 9 x 5 bread pan. In a bowl combine the bean flour, cornstarch, tapioca flour, xanthum gum, baking soda, cream of tartar, salt and cinnamon. Mix together with a wire whisk. In another bowl combine the soft butter and the brown sugar, slowly add the egg substitute and beat till fluffy. Add in the vanilla and mashed banana. Mix well. Add in the flour mixture till smooth. Pour into the prepared bread pan and bake for 50 - 55 minutes. Allow to cool in the pan for 10 minutes before removing and cool on a wire rack.

How do these recipes compare?

The average unit cost of the gluten-free product - $1.71
The average unit cost of the gluten containing products - $.61
Gluten-free foods, on average, cost a whopping 242% more than regular, gluten containing foods!

So, what is the take home message?

If you don't have celiac disease, keep that gluten in your diet!!!

Quinoa-The Super Seed

 

If you are looking for an alternative to rice or pasta, try quinoa tonight for dinner! Pronounced keen-wa, this super seed is often mistaken for a grain. It acts and cooks like a grain, but unlike most whole grains, quinoa is a complete protein containing all eight of the essential amino acids.  Take note vegetarians!!  Not only does it contain all the essential amino acids, but it also is a great source of fiber, folate, magnesium, iron, phosphorous, and many phytochemicals making it a valuable nutritional ally in the prevention of heart disease, diabetes, and cancer

Nutrition Facts

1 serving of Quinoa = 1/4 cup (dry)

Calories  170

     Calories from fat  23

Fat  2.5g

     Saturated Fat  0g

     Trans Fat  0g

Sodium  2mg

Total Carbohydrates  30g

     Dietary fiber  3g

     Sugars  0g

Protein  7g

Quinoa has a delicate nutty flavor, and a fluffy texture similar to couscous.  It was a primary staple food of the ancient Incas and originated in South America. Widely versatile, it's great by itself or in any recipe that calls for whole grains.  To prepare - mix 1 part quinoa with 2 parts water or low sodium broth. Boil, cover, and reduce. Simmer for about 15 minutes or until translucent. And voila!  Its ready to serve!

Quinoa Fritters

2/3 cup Quinoa, rinsed
1/4 cup whole wheat flour
1/4 cup parmesan cheese
1/4 cup frozen spinach, thawed and drained (or 1/2 cup fresh spinach, chopped)
1/4 cup chopped onion
3/4 tsp salt
1/4 tsp black pepper
1/2 cup fresh parsley, chopped
2 eggs
1/4 cup canola oil

1. Heat a large saucepan to medium heat and spray with olive oil. Add quinoa and cook for 5 minutes, stirring to prevent burning. Add 1 cup of water and bring to a simmer. Reduce to low and cover. Cook for 20 to 25 minutes. Remove from heat and allow to sit covered for five more minutes. Cool slightly.
2. In a large bowl combine cooled quinoa with flour, cheese, spinach, onions, salt, pepper and parsley. Lightly beat eggs in a small bowl and add to quinoa mixture.
3. Heat oil in a skillet over medium heat. Form quinoa into balls or ovals and carefully add to hot oil. Cook for about a minute on each side, or until lightly brown. Drain on paper towels and serve.

Preparation time: 15 minute(s)
Cooking time: 6 minute(s)

Number of servings (yield): 4