On a recent trip to the South, my family enjoyed the availability of sweet tea at every turn. It made me think about the health benefits of tea - a common hot beverage in our house - and possible cold alternatives to the sticky syrupiness of sweet tea. Observing the popularity of Kombucha tea, I wondered if this could be the healthful alternative I was looking for.
Kombucha is a tart, bubbly beverage produced when tea is brewed, steeped with sugar, and then fermented by a group of bacteria and yeasts. Fermentation forms a “Kombucha mushroom" which is not really a mushroom, but is actually a SCOBY (Symbiotic Colony of Bacteria and Yeast). The yeast produces alcohol from the sugar, then bacteria acts on the alcohol to produce the fizzy beverage. The taste has been described as tangy, flavorful, or acidic. There is no arguing that you can smell and see the “mushroom”, which may or may not be appealing to you. There are a myriad of drink variations, including black, green, white or oolong tea; caffeinated or caffeine-free tea; and the addition of fruit, juice, herbs and spices. Are there health benefits? Kombucha was first believed to boost immunity thousands of years ago in eastern Asia. Other health claims include its ability to rid the body of toxins, improve digestion, enhance skin and hair appearance, improve liver function, reduce headaches, and prevent or treat cancer. Unfortunately, there are no clinical studies and no scientific evidence that any of these claims are true. However, Kombucha does contain probiotics, or beneficial bacteria which may improve the immune system. There are risks, however, including foodborne illness. This is a significant concern for homemade tea because it is fermented at room temperature for 7 to 12 days and is a favorable environment for the growth of harmful bacteria. Another risk is the possibility of using contaminated yeast and bacteria which produce molds and fungi that can cause illness. Reported side effects of drinking homemade Kombucha include stomach aches, allergic reactions, and even death in a case where contaminated SCOBY was used. Contamination is less of a concern in commercial teas. Another problem is alcohol content. The FDA has found some commercial teas with higher alcohol content (as high as 3%) than what is allowed, and there are reports of higher alcohol than expected in home brewed Kombucha as well. It may be fine to consume a beverage if you like it and feel it is helping you, as long as you experience no negative side effects. For my family, I have decided to stick with brewed iced green tea, since there is ample evidence of green tea health benefits. Frankly, I don’t have the patience to wait a week to quench my thirst. For the rest of you, weigh the pros and cons, and proceed with caution. *** As seen in the Fort Collins Coloradoan ***
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Have you heard the one about heart disease and saturated fat? A recent study made headlines in the New York Times and other papers across the nation, with flashy headlines catching the attention of many: “Study doubts saturated fat’s link to heart disease”. I know, it sounds like a great justification for eating that double cheeseburger. But it’s also a contradiction to the recommendations of the American Heart Association and the American College of Cardiology, who encourage us to limit excessive saturated fat. What is an eater to do?
First, take this latest study with a healthy dose of skepticism. The authors said they did not find that people who ate higher levels of saturated fat had more heart disease than those who ate less. But the information was poorly collected: researchers either asked people what they ate yesterday (which may be very different from what they typically eat) or how often they ate certain foods (which also does not capture the whole picture). Lastly, people were mostly asked what they ate at the start of the study, rather than over the course of the study’s 10 or 15 years, when researchers then checked back to see if they got heart disease. So, one day of eating a double cheeseburger may look like it does not cause heart disease 15 years later even though every other day may have been full of healthy foods and exercise. Second, remember that it is never a good idea to focus on just one dietary factor. When people cut saturated fats (such as meat, cheese and butter) from their diet, they often replace them with bread, cereal and other refined carbohydrates that can also be bad for your heart health. When people cut carbs, they often replace them with multiple daily servings of meat, also not heart healthy. Why go to the extreme? Include a variety of fats, carbohydrates and proteins in moderation, with a healthy habit of physical activity, and you’ll be able to eat for enjoyment without excess. Third, consider that the healthiest populations in the world eat a mostly plant-based diet and eat a variety of foods from all food groups. We should focus on FOOD, not fats and proteins and carbs. Here’s what the vast realm of research supports for good health and longevity: a diet of mostly vegetables, fruits, beans, nuts, seeds, fish and whole grains with meat, dairy and oils added for flavor and interest. And don’t forget the dark chocolate and occasional glass of red wine. There is room for that double cheeseburger, just not every day or to the exclusion of real food. Real food that is not processed and filled with salt and sugar. Real food that looks, smells and taste like its natural form. Bon appetit! *** As seen in the Fort Collins Coloradoan *** Probiotics are live microorganisms that are similar to, or even the same as, beneficial bacteria found naturally in the human body. A wide variety of these “good” bacteria live in the gut, where they promote digestive health. How big of a variety? The digestive tract of healthy adults is home to trillions of microorganisms from over 500 different species. The most well-known groups of probiotics include Lactobacillus and Bifidobacterium, and within each group are different species that have different strains with different benefits. These regulate digestion and immune function, but sometimes are disrupted by medications or illness, and it becomes helpful to get probiotics in our diet. It still needs to be confirmed which probiotics (alone or in combination) work to treat which disorders or diseases, but here is what we know so far.
Uses of Probiotics
Supplements
While the long-term effects of probiotic supplementation are unknown, most people who consume probiotics in food or take supplements do not have side effects. Some people do have minor intestinal discomfort, so start with a small amount. Also start with food sources to improve your chances of getting a variety, and remember that some strains of probiotics that work for specific symptoms may not be widely available in supplement form. The National Center for Complementary and Alternative Medicine has made probiotic research a priority, and the future holds exciting possibilities. Stay tuned! *** As seen in the Fort Collins Coloradoan *** Part of the traditional Southeast Asian diet, coconut oil has taken our country by storm. It is sometimes hailed as a super food and sometimes criticized as a fad. What is the truth behind this tropical food?
Coconut oil is a fat taken from coconut flesh. Coconut oil comes from dried coconut treated with chemicals to produce the oil, which is used in movie theater popcorn, coffee creamer and candy. Virgin coconut oil is a more recent alternative: this fat is extracted from coconut meat in a multistep process. Both contain saturated fat. Saturated fat is the “bad” fat that raises total cholesterol and LDL -- or bad cholesterol. But not all saturated fats are created equal. Sixty percent of coconut oil fat is composed of medium chain triglycerides, also called MCTs, while other oils contain mostly long chain triglycerides, known as LCTs. MCT are metabolized differently than LCTs; they are transported directly from the digestive tract to the liver, where they are used as fuel. They are less likely to be deposited into fat tissue. This makes coconut oil a popular weight loss product. But is it effective? Only if you watch your calories and keep them low – coconut oil calories are still stored as fat once your body’s fuel needs are met. At 120 calories per tablespoon, nobody is going to lose weight by adding this to their typical diet. Bottom line: skip the coconut oil, eat less and move more. Let’s look at other recent claims about this oil. Alzheimer’s disease? A popular book describes a man whose Alzheimer’s symptoms improved dramatically after eating coconut oil (and MCT oil) daily. Theoretically, the Alzheimer’s-diseased brain can use ketones produced from MCTs to replace the glucose it is no longer able to use, but the few studies done have been poorly designed and inconclusive. Bottom line: more research is needed. Heart disease? Research participants fed coconut oil or pure MCTs showed an increase in LDL and total cholesterol, but also an increase in HDL (good) cholesterol, which offers protection against heart disease. Unfortunately, an increase in HDL when LDL also increases probably does not lower the risk of disease. Bottom line: vegetable oils such as olive oil are still recommended because they increase HDL while also lowering LDL. Best oil for cooking? For a vegan or anyone limiting animal products, coconut oil is a tasty butter replacement. For others, it adds a unique flavor to food and can be used instead of shortening for baking. It also gives food a unique texture and cooking characteristics. Bottom line: enjoy coconut oil in small amounts if you like the taste or texture, but be wary of its touted health benefits. Take a cue from the Pacific Islanders who consume coconuts on a regular basis: enjoy coconut oil as part of a diet that is low in sugar, cholesterol and salt, high in fiber, plant foods and fish, and part of a physically active lifestyle. *** As seen in the Fort Collins Coloradoan *** By now, New Year’s resolutions may be a long forgotten concept, and it’s a great time to revisit yours. Last month I encouraged you to set realistic resolutions focused on healthy eating habits. If you are finding that your resolve has faded, take the next week (or more) to make eating less, eating only when you are hungry, making healthful choices and planning ahead permanent habits. These resolutions, along with the next four recommendations below, will help you achieve a healthy body this year with a positive, not deprived, mentality. For the next four weeks, set one goal a week to continue your journey.
1. Slow down. Eating quickly usually causes us to eat more than we need and makes us miss out on enjoying our food. Mindful eating is the art of giving meals and snacks your full attention. Sit down to eat without the TV, your computer or other distractions. Pause before eating, smell your food, chew slowly, and savor each bite. I am guilty of eating breakfast on the go and eating lunch at the computer, but as I work on mindfulness, I definitely appreciate my food and feel more satisfied when I slow down and focus. Mindful eating lets you enjoy your food without overeating, and helps get rid of the old notion of cleaning your plate. 2. Drink more water. Recent research has proven the idea that water can fill you up. When participants drank two cups of water before a meal, they consumed fewer calories and lost more weight than participants who did not drink water before meals. The rest of the day, water works its magic when it replaces high-sugar soda and juice, saving potentially hundreds of calories. So make it a habit to drink before meals in addition to downing a water bottle during the morning hours and another in the afternoon. 3. Pay attention to the two Ps: produce and protein. Populations with low rates of chronic disease and high rates of good health have something in common: plenty of produce (fruits and vegetables) and high quality protein (lean meats, soy, legumes, nuts, and nonfat dairy) throughout the day. These foods fill you up and keep you satisfied longer than processed foods and simple sugars. Try adding a fruit, vegetable, or protein to every meal and snack. 4. Be a good role model. If you think nobody’s watching, think again. Your coworkers, friends, siblings and children notice what you eat and how you interact with food. In fact, a recent study showed parents have more potential to influence their children’s eating behavior than anyone else, and not just with their words. Eating healthful foods and working to improve habits such as mindful eating and drinking water will show others the importance and benefits of trying to be healthy. Focus on health, not weight, and keep a cheerful attitude as you adopt healthier habits. Continue to practice these ideas along with the first four goals. Once these new behaviors are firmly established, you will have more confidence in your healthy lifestyle journey. *** As seen in the Fort Collins Coloradoan *** As January approaches its end, I wonder how well people have kept their New Year’s resolutions so far, or if they even made any. Part of me applauds the realist who says he doesn’t make resolutions he can’t keep, but the rest of me finds this a cop-out. This is especially true when it comes to nutrition; we can all improve something in our diets, whether to prevent disease, have more energy, or lose weight. Research shows we are most successful when we set small, realistic goals, so join me now in setting one goal per week for the next 4 weeks!
1. Own your dietary choices. I cannot eat a brownie and blame it on my daughter for baking. Instead, I have to choose to eat better in order to achieve my desire to be healthy. It doesn’t mean giving up all my favorite foods; it just means I want to feel good more than I want that brownie. For you, it may mean you decide you want to lose 5 pounds more than you want chips before dinner. By making it a choice, you avoid feeling sorry for yourself about having to have willpower or go on a diet. 2. Eat less. Americans are eating an average of 400 calories more every day than we were 30 years ago. Next time you sit down to eat, leave a little food on your plate. The time after, put less on your plate to begin with. You can still have your steak or macaroni-and-cheese, but try a portion the size of your palm. Then skip your evening snack, then your afternoon soda; if you find yourself missing them, chewing gum and drinking water are helpful alternatives. What you do every day is significantly more important than a sporadic splurge, so make a habit of smaller meals and snacks every day, choosing extra helpings only occasionally. 3. Eat only when you are hungry. Now that you are eating less, you may be feeling hungry between meals, and that’s a good thing. Pay attention to real hunger vs. habit, impulse, or emotions. Many people believe they should graze all day to keep from feeling hungry, but they end up taking in hundreds of unnecessary calories. Instead, embrace hunger as a sign that you are physically, not emotionally, in need of food. Goal #4 is critical for this to work… 4. Plan ahead. If you wait until you are overly hungry, there is a good chance you will overeat. I know if I go more than 5 hours without eating, I am likely to grab whatever is available, and too much of it. Start paying attention to when you are hungry each day. 3:00? Have a healthy snack on hand to avoid vending machines and drive-through lanes. 5:00? Have a plate of vegetable slices ready to eat when you get home to avoid binging on pretzels while making dinner. There you go: the first 4 secrets to eating and feeling better without sweeping changes or a special diet. Better get started; the next 4 suggestions will be here soon. *** As seen in the Fort Collins Coloradoan *** This could come as a surprise, because nuts have an undeserved reputation of being junk food, but a recent Harvard study of more than 100,000 men and women found that people who eat nuts regularly, even daily, are less likely to die from heart disease, cancer and respiratory disease compared to those who do not. The study also found nut eaters were healthier overall, with lower rates of obesity, smaller waists, and lower cholesterol and blood sugar levels.
According to this and other studies, the following can benefit from nuts in one’s diet: Brain function: Amino acids, vitamins and minerals found in nuts support blood flow to the brain to assist with cognitive tasks, especially as we age. Heart health. Nuts contain both monounsaturated and polyunsaturated fats, which help lower LDL (bad) cholesterol and raise HDL (good) cholesterol, and assist with heart rhythm and blood flow. Weight. Nuts contain high quality protein and fiber that both fill you up and keep you feeling full longer than foods without protein or fiber. This means the potential to eat less and less often. Diabetes. Nuts have a low glycemic index, and their protein and fiber help prevent spikes in blood sugar and the crashes that often follow eating simple carbohydrates. Diverticulosis. In the past, doctors recommended people with diverticulosis avoid nuts because it was thought they would lodge in the intestine and cause inflammation. Instead, current evidence shows the fiber in nuts helps speed digestion and keeps the intestines healthy. Cancer and respiratory disease. Nuts are abundant in folate, niacin, vitamin E, potassium, calcium, magnesium and phytochemicals. These nutrients offer anti-inflammatory and antioxidant characteristics. Given all these accolades, you may be tempted to start snacking on nuts by the handful, but a word of caution: they are high in calories, so eating too many can lead to weight gain, which would just counteract all their positives. So use nuts to replace other foods and limit them to about 1 ounce per day by using these suggestions, each given in 1 ounce serving sizes:
When I was a child, we only had nuts in the house on holidays, so I will forever think of my mom’s special cookies when I taste walnuts. Perhaps you have a similar memory that you can keep alive by enjoying the taste and health benefits of nuts throughout the year. *** As seen in the Fort Collins Coloradoan *** Turkeys are heading to tables around the country for traditional holiday meals and countless leftovers, and its reputation as a sleep inducer gives many an excuse to nap rather than wash dishes or toss around a football. But turkey is not really to blame, and it’s time to set the record straight.
Turkey is a good source of high quality protein, with seven grams of protein per ounce, putting it in the same league as chicken, beef, pork, fish and eggs. Protein provides the body with the amino acids (protein building blocks) it needs for muscle and tissue repair, the immune system, and other body functions. One of the many amino acids in turkey and other meats is L-tryptophan, the one with the reputation for sleepiness. The story begins with the digestion of turkey and continues as tryptophan and other amino acids leave the gut to travel in the bloodstream to the brain. Tryptophan alone would increase brain levels of serotonin, a brain chemical that regulates mood. Tryptophan, however, does not appear alone in food and is joined by other amino acids. These other amino acids compete with tryptophan to enter the brain. The plot twist is the appearance of carbohydrates in the meal. When you eat carbohydrates, your body produces insulin, which drives amino acid uptake into the brain. Here the tryptophan is used to make serotonin, whose high levels lead to feeling calm, relaxed, and even drowsy. But don’t bash the turkey; it would not make you sleepy without the presence of carbohydrate-rich potatoes, stuffing, and rolls. Other reasons for holiday fatigue could be less sleep at night, more alcohol, and a general feeling of relaxation. Additionally, a “food coma” may be induced by the large quantity of food eaten at holiday celebrations: protein and fat loading of the stomach along with stretching the small intestine cause drowsiness, and more blood going to the digestive tract instead of to the brain or muscles means less inclination to be alert and moving. Scientists call this “rest and digest,” a feeling conducive to sleep that is the opposite of the better known “fight or flight” response. So enjoy your turkey, whose healthful protein, vitamins and minerals balance out an otherwise sleep-inducing overload of carbohydrate-rich foods. Enjoy those carbs in smaller portions and go easy on the desserts and festive beverages. With this approach you may get to wash the dishes and play football without needing a nap. *** As seen in the Fort Collins Coloradoan *** Walk through any market today and you’ll be amazed at the variety of squash piled high in deep, bright colors. With their tough shells and unusual shapes, you may think they are better suited to decorating than eating, but if you can get past their intimidating appearance, you’ll find them a flavorful and nutritious super food.
Begin your squash journey by selecting a winter variety currently in season, including butternut, acorn, hubbard, spaghetti, delicata and pumpkin. These differ from summer squash (such as crookneck and zucchini) which are eaten before their rind hardens. Winter squash are harvested when the fruit inside matures and the seeds are large and plump. Select squash that are firm, heavy for their size, dull (not glossy) and free of soft spots or cracks. Once home, squash can sit at room temperature for 10-20 days, but can be stored in a cooler, dry place for up to 6 months, then washed right before being prepared for savoring. For more information about safe handling and storage, visit http://farmtotable.colostate.edu/docs/squashfactsheet.pdf . Cutting a winter squash can be a challenge, and is the reason most often given by people who do not cook them at home. To simplify this task, poke holes in the squash with a knife and microwave it for up to 5 minutes. Then try cutting it – the hard rind will be softened. Cut it in half and remove all the seeds and fibers. Be sure to keep the seeds! Having to separate and wash the seeds adds a step, but one that is well worth it. Rinse seeds with water, pat them dry, and combine 1 cup with 1 tablespoon olive oil and ½ teaspoon salt. Spread out this mixture on a foil-lined baking sheet and bake for 15 minutes at 275 degrees. Once cool, both children and adults will love snacking on these. Once seeds and pulp are removed, squash halves can be placed face down with about ¼ inch water in a baking pan and baked, broiled or microwaved. Once cooked, cut the flesh away from the skin in bite-size pieces or scoop it out with a spoon. Then the fun begins.
Did I mention squash is nutritious? One cup of cooked winter squash has more potassium than a banana, more vitamin C than a tomato, more fiber than an apple, and as much vitamin A as a serving of carrots. Now that’s a super food! *** As seen in the Fort Collins Coloradoan *** As my husband and son sat challenging each other to see who could eat the most hot sauce, I had to laugh at the variety of pepper sauces and salsas on the table. Who knew there were so many kinds of chile peppers? You can find a wide assortment of colors and shapes at your local market right now, from sweet bells to spicy habaneros, and you may be inspired to increase your intake once you learn more about their myriad health benefits.
Health benefits of peppers are a hot topic. Although they have been used therapeutically for centuries, researchers are currently exploring their potential to assist with weight loss, pain reduction, indigestion, and disease prevention.
Most known about peppers are their generous levels of nutrients, including fiber, vitamins, minerals, phytochemicals and antioxidants, which provide countless benefits.
Which peppers supply which specific nutrients? Most of them provide significant amounts of those listed here. For the most benefit, choose a colorful assortment, including bell, chile, jalapeno, cayenne, serrano, habanero and banana peppers. Whether you enjoy them fresh, roasted or dried, make peppers a regular part of your diet for both their flavor and health benefits. *** As seen in the Fort Collins Coloradoan *** |
Melissa Wdowik, PhD, RDN, LDN, FANDis a nutrition educator with over 20 years experience as a college professor, nutrition coach, presenter and writer, as well as a nutrition consultant and founding director of the Kendall Reagan Nutrition Center. Blog Categories
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