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SHEILA KEALEY
Preheat oven to 350 deg F. Place the oats, walnuts, sugar, and salt, in food processor and process. Add the egg and process until well mixed. Press mixture into a 9 or 10 inch tart dish lightly greased with butter (consider lining bottom with circle of parchment paper –HEALTHY RECIPES
Winter Vegetable Stew. Butternut Squash Soup with White Beans & Greens. 5-Ingredient Broccoli Soup. Sweet Potato Black Bean Soup. Curried Butternut Squash Soup with Ginger. Quick & Healthy Soup with Southwestern Flavours. Summer Gazpacho. READ Cool Soups for HotWeather.
ABOUT - SHEILA KEALEYSEE MORE ON SHEILAKEALEY.COM NUTRITION STRATEGIES FOR HEALTH & ATHLETIC PERFORMANCE 1 energy gel – about 21 – 27 g carbohydrate. 250 ml (1/2 standard water bottle) sports drink – about 27 g carbohydrate. 90 g/hour is a lot and likely much more than most athletes are used to . . . but it’s possible and does fuel record performances. Note that this large amount of cardohydrates is likely only practiced by eliteathletes
NUTRITION & HEALTH "EXPERTS" YOU SHOULDN'T TRUST Misinformation on nutrition and health seems more prevalent than evidence-based information. And it’s becoming more challenging to figure out just who the experts are. Misinterpreted science, cherry-picked studies, conspiracies, and alluring anecdotes are the tools that many use to sell their stories. Below you will find some of the more popular people or websites that do not provide FRESH HERBS: HOW TO PREPARE THEM AND STORE THEM LIKE A PRO Wrap unwashed herbs in damp paper towels and put in an open plastic bag; Place unwashed herbs in special produce storage bag. This is a GREAT method for parley or cilantro. Remove the band from the stems and place unrinsed parsley or cilantro in a wide-mouthed jar SQUASH: HOW TO CUT AND COOK SQUASH Cook for about 40-60 minutes, until it is soft. When cool enough to handle, peel off skin (it should slip off), halve squash with a knife, and remove seeds. 2. BAKE UNPEELED HALVES OF QUARTERS. With a sharp knife, cut squash in halves or quarters. Place cut-side down on a foil-lined ban and bake at 375 degree for 40-60 minutes, or untiltender.
GINGER: HOW TO PEEL, CHOP, AND GRATE Ginger is a fiery fresh spice that will boost the flavor of many dishes. The flavor blends so well with vegetables, fruits, and whole grains that you can use if to flavor anything from appetizers to desserts! Don’t let the knobby and woodlike appearance of gingerroot discourage you from using it. Here are a IRON NEEDS OF ATHLETES: HOW TO GET IRON FROM YOUR DIET Add red peppers to any meal – they are the leading source of vitamin C to help iron absorption and full of other nutrients. Eat raw as a snack, add slices to sandwiches and wraps, dip into hummus, or cook into omelets, soups, and stews. Here are 28 iron-rich recipes from my favourite cooking magazine Eating Well. 4 GOOP DOCTORS: A LOOK AT THEIR PSEUDOSCIENCE 4 Goop Doctors: A Look at Their Pseudoscience. Gwyneth Paltrow runs goop, a lifestyle brand, website, and online store that offers unsound and unfounded health and nutrition advice to women, much of it to help goop sell its health products. This nutrition and health misinformation reaches far and wide, thanks to the growing popularityof goop.
SHEILA KEALEY
Preheat oven to 350 deg F. Place the oats, walnuts, sugar, and salt, in food processor and process. Add the egg and process until well mixed. Press mixture into a 9 or 10 inch tart dish lightly greased with butter (consider lining bottom with circle of parchment paper –HEALTHY RECIPES
Winter Vegetable Stew. Butternut Squash Soup with White Beans & Greens. 5-Ingredient Broccoli Soup. Sweet Potato Black Bean Soup. Curried Butternut Squash Soup with Ginger. Quick & Healthy Soup with Southwestern Flavours. Summer Gazpacho. READ Cool Soups for HotWeather.
ABOUT - SHEILA KEALEYSEE MORE ON SHEILAKEALEY.COM NUTRITION STRATEGIES FOR HEALTH & ATHLETIC PERFORMANCE 1 energy gel – about 21 – 27 g carbohydrate. 250 ml (1/2 standard water bottle) sports drink – about 27 g carbohydrate. 90 g/hour is a lot and likely much more than most athletes are used to . . . but it’s possible and does fuel record performances. Note that this large amount of cardohydrates is likely only practiced by eliteathletes
NUTRITION & HEALTH "EXPERTS" YOU SHOULDN'T TRUST Misinformation on nutrition and health seems more prevalent than evidence-based information. And it’s becoming more challenging to figure out just who the experts are. Misinterpreted science, cherry-picked studies, conspiracies, and alluring anecdotes are the tools that many use to sell their stories. Below you will find some of the more popular people or websites that do not provide FRESH HERBS: HOW TO PREPARE THEM AND STORE THEM LIKE A PRO Wrap unwashed herbs in damp paper towels and put in an open plastic bag; Place unwashed herbs in special produce storage bag. This is a GREAT method for parley or cilantro. Remove the band from the stems and place unrinsed parsley or cilantro in a wide-mouthed jar SQUASH: HOW TO CUT AND COOK SQUASH Cook for about 40-60 minutes, until it is soft. When cool enough to handle, peel off skin (it should slip off), halve squash with a knife, and remove seeds. 2. BAKE UNPEELED HALVES OF QUARTERS. With a sharp knife, cut squash in halves or quarters. Place cut-side down on a foil-lined ban and bake at 375 degree for 40-60 minutes, or untiltender.
GINGER: HOW TO PEEL, CHOP, AND GRATE Ginger is a fiery fresh spice that will boost the flavor of many dishes. The flavor blends so well with vegetables, fruits, and whole grains that you can use if to flavor anything from appetizers to desserts! Don’t let the knobby and woodlike appearance of gingerroot discourage you from using it. Here are a IRON NEEDS OF ATHLETES: HOW TO GET IRON FROM YOUR DIET Add red peppers to any meal – they are the leading source of vitamin C to help iron absorption and full of other nutrients. Eat raw as a snack, add slices to sandwiches and wraps, dip into hummus, or cook into omelets, soups, and stews. Here are 28 iron-rich recipes from my favourite cooking magazine Eating Well. 4 GOOP DOCTORS: A LOOK AT THEIR PSEUDOSCIENCE 4 Goop Doctors: A Look at Their Pseudoscience. Gwyneth Paltrow runs goop, a lifestyle brand, website, and online store that offers unsound and unfounded health and nutrition advice to women, much of it to help goop sell its health products. This nutrition and health misinformation reaches far and wide, thanks to the growing popularityof goop.
HEALTHY RECIPES
Winter Vegetable Stew. Butternut Squash Soup with White Beans & Greens. 5-Ingredient Broccoli Soup. Sweet Potato Black Bean Soup. Curried Butternut Squash Soup with Ginger. Quick & Healthy Soup with Southwestern Flavours. Summer Gazpacho. READ Cool Soups for HotWeather.
HOME WORKOUT ARCHIVES COVID-19 has drastically altered the daily routines of the population worldwide. Self-isolation, quarantine, and closures of parks, pools, gyms, and other fitness & recreation facilities underscores the public health importance of limiting the spread of the virus. FRESH HERBS: HOW TO PREPARE THEM AND STORE THEM LIKE A PRO Wrap unwashed herbs in damp paper towels and put in an open plastic bag; Place unwashed herbs in special produce storage bag. This is a GREAT method for parley or cilantro. Remove the band from the stems and place unrinsed parsley or cilantro in a wide-mouthed jar SQUASH: HOW TO CUT AND COOK SQUASH Cook for about 40-60 minutes, until it is soft. When cool enough to handle, peel off skin (it should slip off), halve squash with a knife, and remove seeds. 2. BAKE UNPEELED HALVES OF QUARTERS. With a sharp knife, cut squash in halves or quarters. Place cut-side down on a foil-lined ban and bake at 375 degree for 40-60 minutes, or untiltender.
DIETARY NITRATES, SPORTS PERFORMANCE, AND HEALTH The science of nitrates in vegetables continues to evolve, highlighting potential health and sports performance benefits. I have a summary on the athletic performance benefits of beet juice here (the research side is a bit dated): I”ll try to keep this page updated with new research on dietary nitrates and health.. What Are DietaryNitrates, and
REASONS TO LIMIT FRUIT JUICE Reasons to limit fruit juice. Many people think fruit juice is a healthy choice, but the evidence is mounting that juice’s health impact is similar to that of other sugary beverages. A recent study adds to the evidence, suggesting that daily fruit juice drinkers had significantly higher central systolic blood pressure than those whoconsumed
BAKED MEDITERRANEAN FRITTATA Preheat oven to 350 F. Heat olive oil in a 10 – 12 inch cast-iron pan. Saute the onion and garlic. Add red pepper, sliced mushrooms, and spinach, and cook until soft. Turn off heat. In a large mixing bowl, mix eggs and egg whites with a whisk or fork. Stir in the flour, baking powder, Dijon mustard, red pepper flakes, cottage cheese, andfeta
COOL SOUPS FOR HOT WEATHER Soups are typically a cold-weather food since they can deliciously warm the chill of cool days. Because they are a simple way to consume a generous amount of health-promoting vegetables, soups can be extremely nutritious. BEYOND TASTE: CAN SOUPS HELP KEEP US HEALTHY? One of her studies found that eating soup as an appetizer can decrease calorie intake at a subsequent meal by about 20%. The combination of low energy density/high nutrient density of most soups may also be responsible for health benefits (energy-dense foods are high in calories and low in nutritional value). WHAT HAPPENS WHEN THE MEDIA MISINTERPRETS THE FINDINGS OF Media Reporting of Nutrition Research The media has a tremendous influence on our health decisions, and unfortunately good health and science reporting is often overshadowed by attention-grabbing headlines. Nutrition and health studies are quite popular in the news media, and often poorly reported. The general public does not have a good understanding of the scientific process, researchSHEILA KEALEY
Preheat oven to 350 deg F. Place the oats, walnuts, sugar, and salt, in food processor and process. Add the egg and process until well mixed. Press mixture into a 9 or 10 inch tart dish lightly greased with butter (consider lining bottom with circle of parchment paper – ABOUT - SHEILA KEALEYSEE MORE ON SHEILAKEALEY.COM FRESH HERBS: HOW TO PREPARE THEM AND STORE THEM LIKE A PRO Wrap unwashed herbs in damp paper towels and put in an open plastic bag; Place unwashed herbs in special produce storage bag. This is a GREAT method for parley or cilantro. Remove the band from the stems and place unrinsed parsley or cilantro in a wide-mouthed jar NUTRITION STRATEGIES FOR HEALTH & ATHLETIC PERFORMANCE 1 energy gel – about 21 – 27 g carbohydrate. 250 ml (1/2 standard water bottle) sports drink – about 27 g carbohydrate. 90 g/hour is a lot and likely much more than most athletes are used to . . . but it’s possible and does fuel record performances. Note that this large amount of cardohydrates is likely only practiced by eliteathletes
NUTRITION & HEALTH "EXPERTS" YOU SHOULDN'T TRUST Misinformation on nutrition and health seems more prevalent than evidence-based information. And it’s becoming more challenging to figure out just who the experts are. Misinterpreted science, cherry-picked studies, conspiracies, and alluring anecdotes are the tools that many use to sell their stories. Below you will find some of the more popular people or websites that do not provide RICH CHOCOLATE CAKE (WITH BEETS) Directions. Preheat the oven to 350 degrees. Prepare a bundt tin or two 8 x 4 x 2-inch loaf pans with a little butter or trans fat free margarine. Puree the beets with the reserved juice in a blender or food processor and transfer to a large bowl. Stir in the sugar, eggs and vanilla extract. GINGER: HOW TO PEEL, CHOP, AND GRATE Ginger is a fiery fresh spice that will boost the flavor of many dishes. The flavor blends so well with vegetables, fruits, and whole grains that you can use if to flavor anything from appetizers to desserts! Don’t let the knobby and woodlike appearance of gingerroot discourage you from using it. Here are a HEALTHY BAKING TIP: USE NUT & SEED BUTTERS INSTEAD OF OILS Oils are generally a healthier choice than butter or margarine because they contain healthier fats. But the extraction and refining process to produce oils eliminates fiber, protein, and minerals. When it makes sense, substitute nut and seed butters for oils in 4 GOOP DOCTORS: A LOOK AT THEIR PSEUDOSCIENCE 4 Goop Doctors: A Look at Their Pseudoscience. Gwyneth Paltrow runs goop, a lifestyle brand, website, and online store that offers unsound and unfounded health and nutrition advice to women, much of it to help goop sell its health products. This nutrition and health misinformation reaches far and wide, thanks to the growing popularityof goop.
FATS VS CARBS: CLARIFYING CONSPIRACIES, CONTROVERSIES, AND Leslie provides a fascinating account of how in the 1970’s, prominent nutrition researchers ridiculed the work and destroyed the reputation of a scientist (John Yudkin) who proposed that sugar was responsible for heart disease, diabetes, and obesity. Good story material for sure – bad guys, a good guy, and a conspiracy.SHEILA KEALEY
Preheat oven to 350 deg F. Place the oats, walnuts, sugar, and salt, in food processor and process. Add the egg and process until well mixed. Press mixture into a 9 or 10 inch tart dish lightly greased with butter (consider lining bottom with circle of parchment paper – ABOUT - SHEILA KEALEYSEE MORE ON SHEILAKEALEY.COM FRESH HERBS: HOW TO PREPARE THEM AND STORE THEM LIKE A PRO Wrap unwashed herbs in damp paper towels and put in an open plastic bag; Place unwashed herbs in special produce storage bag. This is a GREAT method for parley or cilantro. Remove the band from the stems and place unrinsed parsley or cilantro in a wide-mouthed jar NUTRITION STRATEGIES FOR HEALTH & ATHLETIC PERFORMANCE 1 energy gel – about 21 – 27 g carbohydrate. 250 ml (1/2 standard water bottle) sports drink – about 27 g carbohydrate. 90 g/hour is a lot and likely much more than most athletes are used to . . . but it’s possible and does fuel record performances. Note that this large amount of cardohydrates is likely only practiced by eliteathletes
NUTRITION & HEALTH "EXPERTS" YOU SHOULDN'T TRUST Misinformation on nutrition and health seems more prevalent than evidence-based information. And it’s becoming more challenging to figure out just who the experts are. Misinterpreted science, cherry-picked studies, conspiracies, and alluring anecdotes are the tools that many use to sell their stories. Below you will find some of the more popular people or websites that do not provide RICH CHOCOLATE CAKE (WITH BEETS) Directions. Preheat the oven to 350 degrees. Prepare a bundt tin or two 8 x 4 x 2-inch loaf pans with a little butter or trans fat free margarine. Puree the beets with the reserved juice in a blender or food processor and transfer to a large bowl. Stir in the sugar, eggs and vanilla extract. GINGER: HOW TO PEEL, CHOP, AND GRATE Ginger is a fiery fresh spice that will boost the flavor of many dishes. The flavor blends so well with vegetables, fruits, and whole grains that you can use if to flavor anything from appetizers to desserts! Don’t let the knobby and woodlike appearance of gingerroot discourage you from using it. Here are a HEALTHY BAKING TIP: USE NUT & SEED BUTTERS INSTEAD OF OILS Oils are generally a healthier choice than butter or margarine because they contain healthier fats. But the extraction and refining process to produce oils eliminates fiber, protein, and minerals. When it makes sense, substitute nut and seed butters for oils in 4 GOOP DOCTORS: A LOOK AT THEIR PSEUDOSCIENCE 4 Goop Doctors: A Look at Their Pseudoscience. Gwyneth Paltrow runs goop, a lifestyle brand, website, and online store that offers unsound and unfounded health and nutrition advice to women, much of it to help goop sell its health products. This nutrition and health misinformation reaches far and wide, thanks to the growing popularityof goop.
FATS VS CARBS: CLARIFYING CONSPIRACIES, CONTROVERSIES, AND Leslie provides a fascinating account of how in the 1970’s, prominent nutrition researchers ridiculed the work and destroyed the reputation of a scientist (John Yudkin) who proposed that sugar was responsible for heart disease, diabetes, and obesity. Good story material for sure – bad guys, a good guy, and a conspiracy.HEALTHY RECIPES
Winter Vegetable Stew. Butternut Squash Soup with White Beans & Greens. 5-Ingredient Broccoli Soup. Sweet Potato Black Bean Soup. Curried Butternut Squash Soup with Ginger. Quick & Healthy Soup with Southwestern Flavours. Summer Gazpacho. READ Cool Soups for HotWeather.
NUTRITION STRATEGIES FOR HEALTH & ATHLETIC PERFORMANCE 1 energy gel – about 21 – 27 g carbohydrate. 250 ml (1/2 standard water bottle) sports drink – about 27 g carbohydrate. 90 g/hour is a lot and likely much more than most athletes are used to . . . but it’s possible and does fuel record performances. Note that this large amount of cardohydrates is likely only practiced by eliteathletes
HOME WORKOUT ARCHIVES COVID-19 has drastically altered the daily routines of the population worldwide. Self-isolation, quarantine, and closures of parks, pools, gyms, and other fitness & recreation facilities underscores the public health importance of limiting the spread of the virus. SQUASH: HOW TO CUT AND COOK SQUASH Cook for about 40-60 minutes, until it is soft. When cool enough to handle, peel off skin (it should slip off), halve squash with a knife, and remove seeds. 2. BAKE UNPEELED HALVES OF QUARTERS. With a sharp knife, cut squash in halves or quarters. Place cut-side down on a foil-lined ban and bake at 375 degree for 40-60 minutes, or untiltender.
ATHLETES AVOIDING GLUTEN AND GRAINS: IS THERE GOOD A new study reveals that about 40% of of athletes without celiac disease have diagnosed themselves as “gluten sensitive” and try to follow a gluten-free diet. Although many people report feeling better without gluten, evidence shows this is likely the result of people paying more attention to their overall diet, a strong placebo effect,or
IRON NEEDS OF ATHLETES: HOW TO GET IRON FROM YOUR DIET Add red peppers to any meal – they are the leading source of vitamin C to help iron absorption and full of other nutrients. Eat raw as a snack, add slices to sandwiches and wraps, dip into hummus, or cook into omelets, soups, and stews. Here are 28 iron-rich recipes from my favourite cooking magazine Eating Well. HEALTHY BAKING TIP: USE NUT & SEED BUTTERS INSTEAD OF OILS Oils are generally a healthier choice than butter or margarine because they contain healthier fats. But the extraction and refining process to produce oils eliminates fiber, protein, and minerals. When it makes sense, substitute nut and seed butters for oils in 4 GOOP DOCTORS: A LOOK AT THEIR PSEUDOSCIENCE 4 Goop Doctors: A Look at Their Pseudoscience. Gwyneth Paltrow runs goop, a lifestyle brand, website, and online store that offers unsound and unfounded health and nutrition advice to women, much of it to help goop sell its health products. This nutrition and health misinformation reaches far and wide, thanks to the growing popularityof goop.
BEYOND TASTE: CAN SOUPS HELP KEEP US HEALTHY? One of her studies found that eating soup as an appetizer can decrease calorie intake at a subsequent meal by about 20%. The combination of low energy density/high nutrient density of most soups may also be responsible for health benefits (energy-dense foods are high in calories and low in nutritional value). WHAT HAPPENS WHEN THE MEDIA MISINTERPRETS THE FINDINGS OF Media Reporting of Nutrition Research The media has a tremendous influence on our health decisions, and unfortunately good health and science reporting is often overshadowed by attention-grabbing headlines. Nutrition and health studies are quite popular in the news media, and often poorly reported. The general public does not have a good understanding of the scientific process, researchSHEILA KEALEY
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A FAVOURITE SUMMER DESSERTJuly 22, 2019
Nutrition
, Recipes
delicious
, dessert
, healthy recipe
kealey.sheila@gmail.com Apologies for the lack of new recipes lately! But consult my recipepage for some
inspiration and check back because I can’t wait to share some newfavourites!
Here is something I have been making a lot lately. It’s summer in Ottawa and quite hot, and this tart requires only 10 minutes of oven time for the crust (that I can fit in a toaster oven). This tart can be eaten for breakfast, post-workout snack, or dessert, and lends itself to many variations. I love fruit tarts, and have been collecting recipes for various tarts for as long as I can remember. The only part that I was ever satisfied with was the fruit topping . . . but how can you go wrong with those vibrant colours and fabulous flavours? I set out to make the perfect tart. Of course, perfect means I wanted the tart to taste great, be relatively easy to make, and alsonutritious.
I think I’ve succeeded! This crust features two nutrition all-stars – walnuts and oats; the filling is protein-rich Greek yogurt; and the topping, nature’s bounty of colourful fruits full of health-promoting compounds. Just one piece has a whopping 1,715 mg of potassium, a mineral many people don’t get enough of in their diet. Healthy enough for breakfast, flavourful enough for dessert!INGREDIENTS
WALNUT
CRUST
* 1 1/3 cup oats
* 1 cup walnuts
* 2 tbsp. sugar
* 1/8 tsp. salt
* 1 egg
YOGURT FILLING
* 1 carton (500 g/about 2 cups) Greek Yogurt (I used nonfat vanilla) * 3 tbsp. cold water * 1 package unflavored gelatin (2.5 tsp.)FRESH
FRUIT
* A variety (about 4 cups) of bite-sized colourful fresh fruit – anything goes! I typically include some sort of berry. Cut larger fruit into small pieces as necessary.DIRECTIONS
WALNUT CRUST
* Preheat oven to 350 deg F. Place the oats, walnuts, sugar, and salt, in food processor and process. Add the egg and process untilwell mixed.
* Press mixture into a 9 or 10 inch tart dish lightly greased with butter (consider lining bottom with circle of parchment paper – sometimes the crust sticks without it). Use your fingers to spread the dough and press it evenly all over the inside of the tart pan (it helps if you wet your fingers with water). Poke the crust in a fewplaces with a fork.
* Bake for 10-15 minutes (until lightly browned) and cool on a wirerack.
YOGURT FILLING AND FRUIT TOPPING * Pour the yogurt into a large bowl and whisk if vigorously until it is smooth. Set aside. * Put cold water in a 2-cup microwavable measuring cup. Sprinkle with gelatin; stir and let stand for 2 minutes (gelatin will expandand solidify).
* Microwave water/gelatin mixture on High for 30 seconds (gelatin will become liquid). * Add gelatin mixture to yogurt, stir or whisk well, pour into baked crust, and let it set in refrigerator for about 1 hour. * This the fun part: top with fresh fruit – use patterns of colours, or just throw it all on – you can’t go wrong! COOKING TIPS & VARIATIONS * DON’T HAVE A TART PAN? You can also make this in a glass pieplate.
* MAKE IT SIMPLER. You can pour yogurt filling into a premade grahamcracker crust.
* YOGURT FILLING. My initial cooking experiments avoided gelling agents and were a mess, as the yogurt/fruit spilled everywhere once a piece of tart was cut. GELATIN WORKS MIRACLES HERE! There’s even preliminary evidence that combined with exercise it can stimulate collagen synthesis that might promote healing of tendon and ligamentinjuries.
Gelatin
is derived of collagen from animal body parts, so strict vegetarians may want to omit this or try a substitute (note – I have not tried any of these). * FRUIT TOPPING. You can be creative with the fruit patterns – and it’s an opportunity to get others involved (kids love to do this, sodo most adults).
* SWEET DESSERT OR HEALTHY BREAKFAST. IF YOU WANT SOMETHING MORE DECADENT, use a higher fat yogurt and whisk maple syrup or other liquid sweetener into the yogurt before adding the gelatin (this will be as light and higher in calories and fat, but will still be much healthier than most tarts and pies). IF YOU WANT A LESS SWEET TART, use plain yogurt instead of vanilla yogurt, which has less sugar.NUTRITION NOTES
*
WALNUTS
are a good source of healthy fats, and contain more of the omega-3 fat alpha-linolenic acid (ALA) than other nuts. Eating walnuts has been associated with lowering cholesterol, reducing breast cancer risk (in mice), helping control blood sugar, and reducing the risk ofdiabetes.
*
BERRIES
are one of the most nutritious fruit: they are rich in vitamin C, fiber, folate, and potassium. They also rank higher in antioxidant power than most fruits and vegetables. Berries also contain anthocyanin, a phytochemical that helps fight oxidative cell damage that can lead to chronic diseases including cancer, diabetes, andheart disease.
* GREEK YOGURT is exceptionally rich in protein and a good source of calcium, so if you have this tart for breakfast, it’s a great way to start the day (most people don’t eat enough protein in the morning). High
yogurt
consumption
(> 7 servings/week) is linked to lower weight(especially
in people who eat more fruit), and lower risk of diabetes.
* OATS are well-know for their cholesterol lowering properties, and recent research shows that they contain antioxidant compounds called _avenanthramides_that
help decrease chronic inflammation that can lead to disease. NUTRITION PER SERVING 1 SERVING = 1/8 TART* 255 calories
* 11 g protein
* 49 g carbohydrate
* 12 g fat
* 23 mg cholesterol
* 5 g fiber
* 72 mg sodium
* 1715 mg potassium
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DGA DAY 17: ONE REASON RESTRICTIVE DIETS ARE APPEALINGAugust 24, 2018
Behavior
Change ,
Healthy or Hype?
diet
, dietary guidelines kealey.sheila@gmail.com I am over 2 weeks into following the Dietary Guidelines for Americans and I want to measure my adherence. I’ve run into a bit of a mental roadblock that is making a keto-diet seem appealing to me . . . LOW-CARB DIETS ARE RELATIVELY SIMPLE Although I don’t think I would be able to _follow _a “keto” or low-carb diet for even one day because too many good foods are off limits, these restrictive diets are appealing in one way . . . they are SIMPLE: restrict carbohydrates. At the end of the day, you’ve adhered to the diet (more or less) if you have eaten fewer carbs.Success.
Initially you will probably lose weight because you are checking labels and more aware of what you are eating, eating less junk, and possibly eating fewer calories (also, a large part of the quick initial weight loss on carbohydrate-restricted diets is water weight). You will most likely attribute the weight loss to carbohydrate restriction. The rules are easy (though adhering to the limited food choice over may not be sustainable . . . ). In contrast, the Dietary Guidelines focus on dietary patterns and nutrient density – this makes measuring adherence trickier (though I find such a diet easier to follow). In my first 2 weeks of following the Guidelines I have found it pretty easy to align what I eat with the Guidelines’ five overarching goals – which has meant many delicious foods that fit into my lifestyle without manyrestrictions.
MY BIGGEST DIETARY CHANGE ON THE GUIDELINES – LIMITING ADDED SUGARS A main dietary change for me has been limiting added sugars. I have a sweet tooth (and I am pretty active), and two or three treats a day was a norm for me. I also love baking – but even more “healthful” treats made with whole grains and less sugar are still sweet. So I am trying to limit myself to one sweet treat a day for this month to follow the Guidelines – I am not always successful. My go-to lately is this banana bread to make use of bananas that spoil too quickly in the summer heat (with added chocolate. . . something I love)! The key recommendations are more complex, but I am on the right track. NOW IT GETS COMPLICATED But the Guidelines get more specific, and here’s where it gets more complicated to follow and assess how I’m doing. Here is an example for the Mediterranean and Vegetarian-Style Eating Pattern. HOW AM I DOING ON THESE GOALS? The simplicity of tracking only carbohydrates suddenly seems appealing. Because measuring Guidelines cup and oz equivalents is no fun. Just exactly how many cup equivalents of vegetables (dark green? red & orange? starchy?), proteins, legumes, and oils were in that curry I just ate? I really don’t care. It was tasty and nourishing. And this should be easy for me . . . I have had several research roles developing materials to help research study participants estimate servings of various foods for several dietary pattern interventions including the WHEL Study(a
long-term clinical trial investigating diet and prognosis in breast cancer survivors). Also, for my Master’s thesis I helped develop and validate a dietary self-monitoring tool to help study participants assess their fat, fiber, vegetable and fruit intakes. There is even a tool that boils down adherence to the Guidelines into one score (the Healthy Eating Index ). Overall, Americans are not following the Guidelines (though many who blame the obesity epidemic on the Guidelines ignore this data). MACRONUTRIENTS ARE SIMPLE TO MEASURE, BUT WHAT DO THEY TELL US? I still plan to analyze my adherence to the specific Dietary Guidelines. But this process has made me realize that _really _following the Guidelines beyond the overarching goals is a lot more complicated than diets that focus on macronutrients (carbs, protein, or fats). To be fair, following the overarching goals has been relatively easy. HAS THE LOW-CARB HIGH-FAT TREND CAUSED SOME TO LOOK AT THE GUIDELINES THROUGH THIS MACRONUTRIENT LENS WHILE IGNORING NUTRIENT DENSITY ANDDIET QUALITY?
How can anyone equate lentils to lollypops (high carb) and nuts & seeds to french fries (high fat)? Focusing to much on macronutrients maybe this is why many people erroneously think that eating according to the Dietary Guidelines means eating a lot of carbohydrates (especially refined and high sugar). But my experience thus far has been that Dietary Guidelines critics do not really know the Guidelines. _OTHER POSTS IN THIS SERIES:_ Carbs & the Dietary Guidelines for Americans: Quality Counts! Fad Diet Month on Twitter * DAY 3 – Dietary Guidelines On the Road * DAY 2 – Dietary Guidelines at the Airport* DAY 1 at a Glance
* N-of-1 Nutrition
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CARBS & THE DIETARY GUIDELINES FOR AMERICANS: QUALITY COUNTS!August 14, 2018
Disease
Prevention
,
Nutrition , Weight
Loss carbohydrates
, dietary guidelines kealey.sheila@gmail.com I AM FOLLOWING THE DIETARY GUIDELINES FOR AMERICANS FOR 1 MONTH. You can read my earlier posts about this experience here.
Much of the criticism of the Dietary Guidelines for Americans centers around the recommendation of carbohydrate-containing foods. Popular dogma is that carbohydrates make people fat, increase the risk for many diseases, and cause a variety of ailments. Some of the most vocal proponents of these ideas include journalists Gary Taubes (_Good Calories Bad Calories_; _Why
We Get Fat_
)
and Nina Teicholz (_Big Fat Surprise_).
> _“__Scientists have to reckon with the fact that the obesity > epidemic basically began with the first dietary guidelines. You > can’t look at that and not think we’ve done something terribly > wrong” – Nina Teicholz> _
O.K., the first set of guidelinesweren’t perfect,
but have a look a the 7 guidelines below – how could these cause theobesity epidemic?
THESE GUIDELINES SHOW THERE HAS BEEN LONGSTANDING AND PROMINENT ADVICE TO LIMIT SUGAR AND REFINED CARBOHYDRATES (though Americans have not followed this advice).
The current Guidelines emphasize carbohydrate quality and variety, with recommendations to obtain carbohydrates from sources like vegetables, fruits, legumes, and whole grains and to limit sugars and refined grains. Nonetheless, Teicholz remains a vocal critic of the current DietaryGuidelines
.
CARBOHYDRATES CAN BE CONFUSING, BUT THAT DOESN’T MAKE THEM BAD THE TYPE OF CARBOHYDRATE YOU EAT IS LIKELY MORE IMPORTANT THAN THE AMOUNT. Carbohydrate critics tend to lump all carbohydrates into one category (somewhat like equating candy to broccoli). Vegetables, fruits, whole grains, and legumes are carbohydrate-rich foods, and affect the body differently than the refined and processed carbohydrates found in many popular foods. Certain people may be more susceptible to the influences of carbohydrates on insulin (but again, eating lentils will influence the body differently than cake . . .). And how we metabolize carbohydrates has a lot to do with how active we are: though some studies do account for physical activity, even those participants categorized as “active” do not move much. ALL CARBS ARE NOT EQUAL . . . The foods in the graphic below are all high in carbohydrates, but they have different effects on our bodies. Overwhelming evidence shows that a health promoting dietary pattern should limit sugars and refined carbohydrates and that many people can benefit from including quality carbohydrates like vegetables, legumes, and whole grains.SHARE THIS:
FAD DIET MONTH ON TWITTERAugust 7, 2018
Behavior
Change ,
Disease Prevention
,
Nutrition dietary
guidelines ,
keto , LCHF
kealey.sheila@gmail.com DAY 3 – DIETARY GUIDELINES ON THE ROAD I’m traveling, and having a hard time sticking to the DietaryGuidelines.
But it’s a good thing for my project! While my home food environment surrounds me with healthy (and tasty) choices, this is shedding light on the misinterpretation of the Dietary Guidelines for Americans. I”m trying to choose a Dietary Guidelines compliant breakfast at a hotel in Spokane, Washington after little sleep and long flight delays. It’s free and plentiful and looks typical of most hotel breakfasts likely geared towards the nation’s palate. HERE’S WHAT’S ON OFFER THAT WILL MADE A DIETARY GUIDELINE COMPLIANT DAY DIFFICULT: LIMIT ADDED SUGARS: muffins, pastries, sweetened instant oats, sweetened cereals, sweetened yogurt LIMIT REFINED CARBOHYDRATES: white bagels, pancakes (a cool machinethat pops them out)
LIMIT SATURATED FATS: sausages LIMIT SODIUM: scrambled eggs I glance around the busy hotel breakfast room and popular items are muffins, pastries, sausages, and eggs. Based on the research, this is how most Americans eat, but it is not compliant with the Dietary Guidelines unless the rest of their day is full of nutrient-densefoods.
I finally settle on whole wheat bread, 2 hardboiled eggs, an orange, “diabetes friendly” low carb yogurt, mediocre coffee. I DON’T SALT MY HARDBOILED EGGS because looking at a nutrient analysis of Day 1 and Day 2 my sodium intake has been above the recommendation. I put a ton of pepper on the eggs, but my tastebuds wanted salt. The artificially sweetened yogurt tastes pretty bad. I’m kind of grumpy from lack of sleep. The orange was delicious! DAY 2 – DIETARY GUIDELINES IN THE AIRPORT Following the Guidelines today was a bit more challenging. Plenty of airport time and flight delays. . . On these types of days I would typically cave get a sweet treat to go along with my coffee at Starbucks. But I know these things are calorie bombs with too much added sugar (so not Guideline compliant), so Iresist.
_AUGUST 8, 2018_
DAY 1 AT A GLANCE
Here’s a brief report about my first day following the Dietary Guidelines for Americans. To see if I’m on track, I measured out everything I ate, analyzed the nutrient content of my meals. I also took pictures so you can see what these meals look like! (They were delicious, by the way). I won’t do this every day but will keep assessing periodically to account for the variety of foods that I like to eat, and see how they fit into the Dietary Guidelines.
HERE’S WHAT MY DIET LOOKED LIKE ON DAY 1 . . . BREAKFAST was coffee & 1% milk, a fresh peach, 1 c fresh blueberries, 3/4 cup Greek yogurt (0% fat – Guidelines recommend that dairy be low-fat), 1/4 cup homemade granola,
and 1/4 c almonds.
LUNCH was 1/2 cup each of citrus chickpea salad, California quinoa salad, shredded beet salad, 2 cups arugula (dressing not needed because the other 3 salads have their own dressing), 1 oz. feta cheese, cherry tomatoes (from my garden!). SNACK was coffee with homemade banana bread (whole-wheat flour and lower-fat/sugar than most banana breads so in line with Guideline recommendations for reduced sugar and that half of grain intake be whole grain). SUPPER was a night out with friends and included 2 big slices of Primavera pizza (fresh tomato, roasted red peppers, red onion, freshbasil, mozzarella).
IS COFFEE PART OF THE GUIDELINES? I WAS RELIEVED TO FIND OUT THAT MODERATE COFFEE CONSUMPTION CAN BE INCORPORATED INTO A HEALTHY EATING PATTERN. HERE’S WHAT THE GUIDELINES HAVE TO SAY ABOUT COFFEE . . . 5 OVERARCHING GOALS OF THE DIETARY GUIDELINES Here are the overarching goals of the Dietary Guidelines – this will guide my food choices. I will delve into all of these in detail infuture posts.
DIETARY PATTERNS
The 2015-2020 version of the Guidelines focuses on dietary patterns – here is how the Guidelines defines these patterns: > An eating pattern is more than the sum of its parts; it represents > the totality of what individuals habitually eat and drink, and these > dietary components act synergistically in relation to health. As a > result, the eating pattern may be more predictive of overall health > status and disease risk than individual foods or nutrients. Thus, > eating patterns, and their food and nutrient components, are at the > core of the 2015-2020 Dietary Guidelines for Americans. There are guidelines for Mediterranean and Vegetarian style patterns (in addition to the standard “American’ pattern). Since this is in line with my personal preferences, I will follow recommendations from these patterns. WHY AM DOING THIS? SEE BELOW . . . -------------------------_AUGUST 7, 2018_
N-OF-1 NUTRITION
I’ve noticed a rising trend of broadcasting n-of-1 (“experiment” of one person) diets, especially among proponents of restrictive diets: people try eating a certain way and advertise it to their friends, on social media, blogs, etc., often attributing any change to the food component eliminated (“_I cut out gluten and lost 5 lbs, you should try it_!”) or food group restricted (_I cut carbs andfeel amazing!_).
It seems that we hear of benefits and positive stories more often than downsides . . . SUPPORT FOR RESTRICTIVE DIETS IS QUITE STRONG IN THE ONLINE WORLD. Many vocal diet proponents put their diet style in their twitter bio as a sort of identity badge (e.g., LCHF; Keto; paleo; caveman,primal).
Three popular Nutrition personalities on Twitter have adopted popular fad diets (all variations of Low Carb High Fat (LCHF)/keto diets – the fad du jour) for 1 month. * NUTRITION WONK Katherine Pett, MS in Nutrition Biochemistry and Epidemiology and a registered dietitian and blogger at NutritionWonk.com is following a LCHF /KETO DIET. Katherine also summarizes nutrition news in her TWIN.
* KEVIN KLATT recent PhD in Nutritional Sciences from Cornell University, is following a VEGETARIAN LCHF DIET. * ALAN LEVINOVITZ who explores Nutrition issues from a religion/philosophy/science perspective (author of The Gluten Lie) is following THE CARNIVORE DIET. He followed the Carnivore diet for 13 days and provides tremendous insight into the experience here.
Evidence from n=1 experiments is quite limited and fraught with bias, so I’m excited to see how they will share their experience from a science-based perspective. This is important, because when you restrict a food/food group it’s important to know _WHAT YOU ARE EATING INSTEAD._ For example, someone who wants to reduce the fat in their diet can (1) reduce fat and eat more calories from vegetables, legumes, whole grains, and lean proteins, or (2) reduce fat and eat more calories from refined carbohydrates and sugars. The ratios of carbohydrates, fats, proteins certainly don’t tell the whole story. Also, do people simply eat less/fewer calories and lose weight because their diet is so restrictive? Are they simply paying more attention to what they are eating and cutting out overly processed foods as well as evilcarbohydrates?
READ Healthy or Hype? Protein PowderI’M JOINING IN!
Most proponents of keto/LCHF diets single out carbohydrates as being the source of overweight and many other ailments. And it’s hard to find a keto or low-carb diet proponent who _doesn’t_ tell you that the government Dietary Guidelines are to blame for the obesity epidemic and many other illnesses. Headlines such as these are common: * _More Evidence That Everything the Government Teaches Us AboutEating Is Wrong_
* _The Government’s Bad Diet Advice_ * _Why Dietary Guidelines are So Wrong, So Often_ * _Here’s What’s Wrong with the U.S. Dietary Guidelines_ * _The Sugar Conspiracy_ DIETARY GUIDELINES FOR AMERICANS SO, IN THE NAME OF BALANCE, I WILL EAT ACCORDING TO THE CURRENT DIETARY GUIDELINES FOR AMERICANS, show you what
this type of diet looks like, and provide more information on the Guidelines (since the interpretation of these Guidelines varies quitea bit).
WILL I GET FAT AND SICK? Follow along and see on this website or mytwitter account .
YOU CAN FIND THE CURRENT DIETARY GUIDELINES FOR AMERICANS AT THIS LINK.
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