Soda (Part Deux): Diet vs. Regular

February 20, 2012 Leave a Comment

Izze Soda

Guest Post by Daniela Baker

If you’re addicted to drinking soda, you’re certainly not alone. Soda cans and bottles hold more than twice as much as they did in 1950, and that extra soda really adds up. With the average American drinking more than fifty gallons of soda, energy drinks, and fruity drinks a year, it’s no wonder we struggle to figure out which is the better choice.

Unfortunately, we all know that drinking soda–whether diet or regular–isn’t the greatest choice for our health. But sometimes you may feel like you need a Coke or a Pepsi to get you through the day. In times of weakness, which is the better choice: diet or regular?

Your health

According to the Harvard School of Public Health, the a single can of regular soda can run you up about 150 calories, mostly from the high fructose corn syrup used to sweeten it. Drinking just one can like this a day could help you pack on fifteen pounds over the course of a year. FIFTEEN POUNDS! Regular soda consumption boosts rates of obesity and diabetes, and regular consumption of regular soda is often a risk factor for heart disease. In Harvard’s Nurses’ Health Study, women who drank two or more servings a day of sweet drinks had about a 40% increase in their risk for heart disease related death and heart attacks.

So what about diet soda?

In the short term, the Harvard School of Public Health says that switching from regular to diet soda can help with weight loss, since diet soda doesn’t influence blood sugar levels or come with lots of added calories. However, studies have shown that consuming artificial sugars can actually cause you to consume more overall calories compared to diets that contain regular sugar and no artificial sweeteners. This is because our brains are meant to link sweet tastes and calories, and they’ll help our bodies automatically adjust intake for caloric needs. When the link between sweetness and calories is cut, though, it seems that the hormones and chemicals in the brain that tell us when to stop eating can go haywire. And don’t forget the recent study linking diet soda consumption to heart problems. Crud!

Okay, so neither regular soda nor diet soda is good for your health. But as an occasional treat, neither one of them is going to harm you too much, either. If you’re really concerned about making healthy choices, though, which one should you choose to have as a treat once in a while?

The verdict

An occasional diet soda is OK, and if you absolutely have to choose between diet and regular (meaning you’re actually going to die without one or the other, and the only options around are in a vending machine), then diet is *probably* better (Harvard says diet is better on occasion, and on account of the obesity epidemic).

HOWEVER, try to avoid getting in the “diet or regular” situation. Keep a stockpile of Izze sodas (made from sparkling juice, containing no refined sugars, preservatives, caffeine, or artificial anything) and seltzer water on hand to satisfy your bubbly needs. Or, mix seltzer with fruit wedges or fruit juice for a refreshing and actually nutritious beverage. All of these healthy options can help you wean yourself off of regular soda, and don’t add up to too many extra calories in your day. Look into the SodaStream for seltzering water at home. Save bottles, $$, and impress your friends! It costs about $100 plus the $15 carbon dioxide cartridge every 60 to 130 liters.

Daniela Baker is a health- and fitness-conscious mother of two who is passionate about overthrowing the standard American diet by teaching others how to cook healthy, home-cooked meals and trade their couch potato lifestyles for more active ones. She loves spending time outdoors with her crazy canine and two very active kids, and works hard to set a good example for her family by making healthy food and lifestyle choices. Daniela blogs at Credit Donkey, and you can reach her at daniela[at]creditdonkey[dot]com or follow her on Twitter @CreditDonkey. Check out her team’s latest infographic on healthy grocery shopping.

Filed under Diabetes, Energy, Heart Disease, Sweets, Weight Control

And Here It Is: Diet Soda Causes Heart Problems

February 2, 2012 4 Comments

Photo by: Rafakoy

Diet soda always seemed so good to be true, didn’t it? Sweet but no calories? A sugary, bubbly, and guilt-free green card? Well, a new study out of the University of Miami Miller School of Medicine and Columbia University Medical Center found that people who drank diet soda daily had a 43% increased chance of suffering a vascular event (heart attack, stroke, vascular death) than people who drank none, and that was after taking into account pre-existing vascular conditions such as diabetes, high blood pressure, and metabolic syndrome. The researchers are unclear why diet soda had such harmful effects. Interestingly enough, however, researchers found that regular soft drink consumption and a more moderate intake of diet soft drinks did not appear to be linked to a higher risk of vascular events.

I’ve long discouraged diet sodas and artificial sweeteners because while they can technically help you meet your fluid needs, they leave your body wondering why it didn’t get any sugar out of the sweet-tasting beverage, causing you to eventually crave and scavenge for sugary treats. This makes you grumpy and crazy, and causes you to cycle through diet sodas, candy bars, guilt, more diet sodas, free-based sugar, and so on. Plus, many individuals feel more anxious after consuming artificial sweeteners and often have trouble falling asleep at night, regardless of caffeine consumption.

If you need to sweeten and a touch of real raw sugar or agave nectar won’t do it, stevia powder like Truvia (made from stevia leaves) has zero calories and is made from nature, not chemistry. Plus, it doesn’t have the unhealthy heart or  sugar-craving delirium side-effects. For beverages, however, straight up water jazzed with fresh fruit and cucumber wedges, or filtered water seltzered with the at-home Soda Stream, are always best.

Sorry to bear the bad news, diet soda lovers! But, the good news is that after 3 diet soda-free weeks, your taste buds will adjust and you’ll be clear out of the health risk woods. Plus, you’ll feel shockingly amazing. No more panicked vending machine runs!

Filed under Carbs, Detox, Energy, Research, Sweets

Vitamin D DanDy

January 21, 2012 Leave a Comment

Photo by: Barry Bridges

Are you feeling unexcited about your recent lottery win, or less energized about the energizing aspects of your life? If so, it may be time to load up on vitamin D. New stats show that 70% of Europeans have low Vitamin D levels, and I was reminded of this potential as I gazed out my window this morning at a snow-covered yard and a sun-deficient sky. Also known as the “sunshine vitamin,” vitamin D is produced when ultraviolet (UV) rays from sunlight strike your skin. It’s found naturally in very few foods, added to some foods, and also available as a supplement.

SPF 8 and glass windows block vitamin D’s synthesis, darker skin produces less vitamin D with sunlight exposure, and cloud cover and shade reduce UV rays by about half, which is why it’s no surprise that many, many “I used to have energy” folks are coming up short this time of year. If you live at 42 degrees north latitude (I’m talking to you, northern Cali to Boston!), UV energy is insufficient from November through February. Once summer hits, it’s crucial to soak up a little bit of sun to refuel your tank.

How much do you need?
Just 5-30 minutes of summer sun from 10 AM – 3 PM twice a week to your face, arms, legs, or back without sunscreen will do the trick. You make about 20,000 International Units (IU’s) with just 20 minutes of summer sun. If you go the supplement route—necessary in winter months—the recommended intake is 400-1000 IU’s per day. However, some doctors and researchers recommend 2,000-4,000 IU’s daily for people with normal levels, and 5,000-10,000 IU’s daily for people with below normal levels. Vitamin D2 (Ergocalciferol, a synthetic form of D) is less bioavailable than Vitamin D3 (Cholecalciferol, animal-derived, and the kind that the sun makes in your skin), which means you need more D2 than D3 to increase your blood levels of Vitamin D when sunshine isn’t around.

Why is D so essential?
Bones need it for calcium absorption, and it’s also critical for neuromuscular and immune function, reduction of inflammation, and may be helpful in preventing cancer of the breast, ovary, colon, and prostate, and improving mood, depression, and energy levels especially during winter-time months. Plus, vitamin D research is getting close to proving it’s key role in preventing and treating type 1 and type 2 diabetes, insulin resistance and glucose intolerance, heart disease, high blood pressure, multiple sclerosis, and other medical conditions.

Anything else?
A brand spankin’ new study just found that adequate Vitamin D could reduce inflammation and aging of the eyes as it improves retina health. Plus, previous studies have found Vitamin D deficiency to be a complication with liver disease and linked with increased risk of asthma among African American kids. Adequate Vitamin D levels are crucial for cancer prevention and survival, and are even pointing to increased survival among elderly women. For more info on D facts and figures, check here.

Where to Get It in the Winter
Many foods are fortified with Vitamin D, and say so on the label: Super sources are non-dairy milks including Earth Balance Soymilk which contains more Vitamin D than other non-dairy milks (120 IU’s per cup compared to 100 IU’s per cup). Non-dairy milks are also fortified with Calcium, Vitamin A, and Vitamin B12.

So where do you get your D? Time for a sunny vacation perhaps?

Filed under Asthma, Bones, Energy, Inflammation, Kicking Cancer, Research, Vitamin D

Detox Day 7: Superfoods for Superyou!

January 15, 2012 7 Comments

Can you believe it’s the last day? What a super journey this has been! Now that you’re accustomed to inhaling so many of nature’s powerfoods (berries, quinoa, broccoli, kale, spinach, beans, lentils…), I thought this would be a good opportunity to introduce a few of the not-so-common ones so you can consider taking your newly found health one step further. What you’re already eating/not eating is HUGE, and these extras might just help you be even MORE superpowered!

Blue Green Algae: Superstar immune-booster. Basically flavorless and comes in powders, flakes, or frozen. Can be tossed into smoothies without changing the flavor. The TJ’s Very Green Dietary Supplement contains spirulina, a popular blue green algae. But, lots of folks swear by E3 Live.

Chia Seeds: Loaded with antioxidants, essential fatty acids (more than salmon), protein, and fiber, these little guys help keep you energized and help reduce unhealthy cravings. They are easy to digest and don’t need to be ground like flax seeds. Add them to breakfast cereals, muffins, cookies, smoothies, pancakes, anything really!

Maca Root Powder: Helps to balance hormones and battle stress by strengthening the adrenal gland. Has proven helpful in treating fertility, poor libido, and menopause. Can be added to oatmeal, smoothies, or rice dishes.

Raw Cacao: Helps elevate mind and mood, and is skyhigh in antioxidants. It contains theobromine which promotes alertness without the side-effects of caffeine. Add it to smoothies, or use it in baking or for puddings. Find it at your local health food store or check it out online as seen here.

Congrats on all you’ve learned, changed, and become this week. Cheers to energizing food and living life to its fullest! I’d love to hear how you benefited from these 7 days–please share! XOXO

Filed under Detox, Energy, Skinny Dish, Superfoods, Trader Joes

Detox Day 6: Time to Start Thinking About Day 8

January 14, 2012 Leave a Comment

Mmm! A half-plate of veggies

Happy Day 6! What’s the latest? Still feeling good? Sleeping well and feeling energized? Now is a perfect time to start thinking about what happens the day after tomorrow. Will you go back to your pre-Detox eating? A modified version? Take today and tomorrow and make a plan for what you’d like to do long-term. Here are some popular, healthy, and realistic post-Detox modifications to consider:

1. Go back to drinking the morning cup of coffee you missed, but with vanilla almond milk instead of cream and sugar. Try this creamy, dairy-free concoction. Or, enjoy green, white, or black tea as your morning caffeinated beverage.

2. Continue eating the level of fruits and veggies with a giant heaping of cooked veggies at either lunch or dinner, and a giant serving of raw veggies at the other meal. Shoot for HALF your plate being veggies (either raw or cooked) at mealtime.

3. Continue with shakes or smoothies in the morning, but add a protein powder such as this hemp seed one from Trader Joe’s. High in protein, fiber, and essential amino acids, and makes your morning drink more filling.

4. Add a more substantial morning meal such as gluten-free oatmeal (Trader Joe’s has amazing gluten-free oats that seem exactly like traditional rolled oats) with a handful of dried cranberries for sweetness, raw cashews, cinnamon, and cooled down with a dash of unsweetened non-dairy milk. Or heat up a cup of cooked quinoa from the previous night’s dinner with dried fruit, nuts, cinnamon, and non-dairy milk.

5. Enjoy a raw food bar in the afternoon to satisfy your sweet tooth–they’re easy to keep on hand, easily survive life in the bottom of bags, and can be stepped on without changing shape. Examples: Larabar, Pure Energy, and KIND. These can all be found in any old grocery store, TJ’s, or Whole Foods.

6. Continue with the Detox as your constant (developing your own menus using the guidelines), and veer from the Detox for special weekend days, when you go out to eat (trying your best to keep with the guidelines, but allowing yourself those treats you may have been missing), have potlucks, or attend parties.

7. Do the Detox 1-2 days per week or 7 days a month, and a modified version on the other days.

What else will you do to carry on the healthy changes you made once the Detox is done? Hopefully you’ll all continue drinking all those energizing fluids!

Enjoy this day and the new, healthy you! XOXO

Filed under Detox, Energy, Getting More Veggies, Healthy Eating is Tasty, Inflammation, Meal Planning, Skinny Dish, Water, Weight Control

Detox Day 3: Fluids and Raw Foods IN, 10 Times More Pee OUT

January 11, 2012 4 Comments

Gavins Point Dam Release, Photo by: Omaha USACE

Pee Angels!

I’ve seen you in my crystal ball, and you are doing some SERIOUS peeing! Do you love it or hate it? Well, it’s good. REALLY good. Here’s why: You’ve been dehydrated. When that happens, your body holds back water like a Dam. It thinks you’re in a drought situation, so it clings onto as many ounces as it can as a means of survival. This translates into a slower metabolism (body panic mode), inefficient kidneys, bloating, water retention, and a really bad holistic poker hand.

SO, by scarfing down tons of raw foods rich in H2O and drinking herbal tea and water all day long, every cell of your body celebrates. The Dam is lifted and away goes the bloating, body sadness, and the toxins that are purging themselves for your person while you detox. Guess I shoulda put toilet paper on the Detox shopping list!? You’ll also note that your pee is very light in color. Another reeeally good sign. You’re hanging on to the good nutrients and flushing your system of the bad. Hurray!

For more hydration excitement, check out one of my most popular posts from 2011: The Water Solution: Younger Skin, More Energy, and Less Flab.

Now for Day 3: If you’re following the Detox meal plans exactly, know that this morning’s Shamrock Smoothie is one of my absolute favorites. It’s green, it’s better than great, and you can freeze leftovers in popsicle molds or rinsed-out yogurt containers with popsicle sticks or chopsticks (strategically placed in the middle) for scrumptious frozen treats later on. Who said no dessert on the Detox? :)

You’re almost halfway there–Keep up the fabulous treatment you’re giving your precious body, and keep sharing your experiences! XOXO

Filed under Detox, Energy, Healthy Eating is Easy, Skinny Dish, Water, Weight Control

Protein, not Sugar, to Cure Afternoon Slump

November 22, 2011 3 Comments

Photo by: NutsInBulk

When you start dragging your heals around 3:00 in the afternoon and then literally drag your heals to the vending machine for a sugary energy boost, turns out the sweet Charleston Chew (do they make those anymore?) or the bag of jelly beans are some of the worst things you could get. The best? Planter’s Mixed Nuts, a protein-rich granola bar, or another similarly high-protein snack.

Researchers dedicated to understanding the afternoon slump and then beating it with food (slump quashers), just published their recent findings in the journal Neuron. Apparently the orexin cells in your brain–which stimulate wakefulness and tell your body to use up energy–are not only blocked by glucose (carbs/sugar), but the amino acids in protein actually block the blocking ability of the glucose. Block blockers! So, once your lunch has digested and a whole army of glucose is floating around your bloodstream, you’ll start to get sleeeeepy. But no you wont! Eat some protein sans sugar (unsweetened nuts, edamame beans, etc.) and quash that snoozy feeling. As an added bonus, grabbing protein rather than pretzels, fruit, or candy this time of day actually helps with weight control too. Read more about those details and your new friends the orexin cells here.

For avid Bitchin’ Dietitian followers, you may remember my VERY FIRST BLOG POST addressed this important topic, and it looks like I pretty much nailed it.

Filed under Energy, Research, Snacks

Mediterranean Tofu Wraps and Lazy Lentils Save Me

October 21, 2011 Leave a Comment

First off, THANK YOU for the Skinny Dish love this week! What a joy getting all your positive feedback and watching it top Emeril, Rachael Ray, and Jamie Oliver on Amazon, even if only for a short while!

Speaking of the week, it’s been a food tsunami… food interviews, food talks, food prep, food demonstrations, food shopping, more food planning… so bad that I’m having trouble stepping into my own gourmet kitchen. So, I wanted to share 2 Skinny Dish recipes that have kept me anchored, sane, and nourished this week. Without them and buckets of green tea, I’d have laryngitis, pimples, and an exhausted tank.

Mediterranean Tofu Wrap, Skinny Dish

Mediterranean Tofu Wrap
Makes 1 wrap
Prep time 5 minutes

This fresh and quickly-prepared wrap is a dance party of healthy flavors. Enjoy this wrap as a quick meal on its own, or with a side salad. Captain Reilly likes this one squashed and heated in a skillet or Panini maker. Hot or cold, you can’t go wrong!

1 Habanero Lime Flour Tortilla or whole grain flour tortilla
1 Tbsp hummus
1 Tbsp Olive Tapenade Spread
2.3 oz (1/3 pkg) Organic Baked Tofu, Savory Flavor, other marinated tofu
Handful baby lettuce or 1 oz (1/2 pkg) Organic Microgreens
2 Tbsp Julienne Cut Sun Dried Tomatoes, or other sliced sun dried tomatoes
4 fresh basil leaves

1 With flour tortilla open on a plate, spread hummus and then olive spread evenly over tortilla.

2 Place 4 tofu strips 2 x 2, flat down, and lengthwise. Then top with baby lettuce, sun dried tomatoes, and basil.

3 Wrap the tortilla and secure with a toothpick or foil wrap.

4 Eat within a few hours so olive spread doesn’t make the tortilla soggy.

NUTRITION SNAPSHOT
Per wrap: 358 calories, 12.5 g total fat, 1.5 g saturated fat, 0 mg cholesterol, 800 mg sodium, 45 g carbohydrates, 6.5 g fiber, 6 g sugar, 17.5 g protein, 41% vitamin A, 31.5% vitamin C, 6.5% calcium, 20.5% iron

Tip: Prepare several wraps ahead of time, wrapped in foil, but omitting the olive spread until ready to eat. Store them in the fridge for up to 3 days.

Lazy Lentils, Skinny Dish

Lazy Lentils
Makes 2 servings
Prep and cooking time: 6 minutes

Fortify a can of lentil soup with extra veggies, and you’ve got a nutritionist-approved value meal in less than 8 minutes! Serve this dish with a chunk of whole grain bread or a handful of multigrain crackers. Dinner’s served!

2 (14.5-oz) cans Organic Lentil Vegetable Soup
2 cups Organic Foursome frozen vegetables, or other mixed vegetables
2 servings multigrain bread or crackers of choice (optional)

1 In a medium-sized soup pot over medium-high heat, heat soup contents and veggies, covered, until veggies are tender, about 5 minutes.

2 That’s it!

NUTRITION SNAPSHOT
Per serving: 334 calories, 7 g total fat, 1 g saturated fat, 0 mg cholesterol, 1130 mg sodium, 54.5 g carbohydrates, 14.5 g fiber, 4.5 g sugar, 15 g protein, 119.5% vitamin A, 39% vitamin C, 11% calcium, 33% iron

Recipes reprinted w/ permission from Cooking with Trader Joe’s Cookbook – Skinny Dish!, by Jennifer K. Reilly, RD,
(c) 2011, Brown Bag Publishers www.cookTJ.com

What are YOUR nutzoid week food go-to’s?

Filed under Energy, Healthy Eating is Easy, Healthy Eating is Tasty, Recipes, Skinny Dish

Top 10 Reasons to Eat Avocados

October 14, 2011 Leave a Comment

Photo Credit: Cyclonebill

What is it about the “alligator pear” that makes them so totally luscious, versatile, and hard to pass-up? Here’s a top 10 compiled by you, me, and some professional avocadists:

10. They’re the perfect baby food. Who doesn’t like baby food?
9.   They put the smooth in a green smoothie.
8.   They’re loaded with vitamin E, knocking out free radicals which can otherwise damage cells and DNA, and lead to wrinkles and cancer.
7.   Despite their high fat content (11 grams per half an avocado), they help to control weight and appetite because the fat is super digestible.
6.   Their color is pretty. Pretty foods make YOU pretty.
5.   They’re a yin food. Yin foods are cooling, calming, and nourishing.
4.   Guacamole, namely the kind that turns my husband into a cute version of profesh chef Bobby Flay. It uses onion, tomato, lime, and salt. And speaking of, about 53 million pounds of guacamole are eaten on both Super Bowl Sunday and Cinco de Mayo. That’s enough guac to fill a football field 5 feet deep from end zone to end zone.
3.   They’re a fantastic sandwich “moist-maker.”
2.   They’re heart-healthy, rich in cholesterol-lowering fats, potassium (60% more than bananas), B-vitamins, and essential fatty acids.
1.   They’re considered the world’s healthiest food, rich in 20 vitamins and minerals and all the essential amino acids. If you were stranded on a deserted, avocado-rich island, you would thrive until your rescue.

Other reasons to love avocado?

Filed under Energy, Healthy Eating is Tasty, Heart Disease, Kicking Cancer, Kids, Meal Planning, Weight Control

The Fatten-Up-My-Jake Shake

September 12, 2011 7 Comments

The Fatten-Up-My-Jake Shake

Many of the discussions on this site are about eating tons of plant matter so you can strut a hot, steamy bod in spandex without ever having to diet, and finding ways to make and crave nutrient-rich veggies like a wild tiger. And while those are the interests of most readers, there are a few who are trying to put weight on, definitely not take weight off, and others trying to input enough calorie-rich plant foods to meet marathon and triathlon training needs. This post is for that group.

The youngest resident Chez Bitchin’ (Jake) is 20 months old and loves fruits and veggies SO MUCH that he eats them first at meals, quickly declares “ah da” (all done), and is ready to run off and play. At his last check-up, the pediatrician (a no-doubt bitchin’ pediatrician!) expressed concern that he had only gained 1.5 lbs in 6 months and had dropped from the 50th to the 15th percentile for weight. His height and head were above average, he just wasn’t getting fat enough fast enough. It’s a dietitian’s dream and nightmare all rolled into one! He’s eating more fruits and veggies than the average American and is developing an awesome palate, but is too thin.

Side Note: My other 2 kids also love fruits and veggies, but they inhale their whole grains and proteins like nobody’s business, and have always been way above the growth curve. Up until now, it was no surprise that my kids were superhero health hounds. I was a perfect dietitian mom! But shoot. Wake-up-call with kid #3.

SO, inspired by Kathy Patalsky’s Easy Energy Almond Shake, I created a new Jake staple called The Fatten-Up-My-Jake Shake. Not only is it a great way to get some high-qual protein and nutrients into your veggie- and fruit-enthusiast kid, but it’s a stellar pre- and post-workout shake, and a great way to start anyone’s day. And the extra bonus? While it’s working to beef up my little toddler monster, it’s not so high-calorie that it’s anything beyond a nutritious drink for a weight-loss hungry soul (Read: It won’t fatten you up if you’re not trying to fatten up). Just work it in with all those lip-smacking veggies, and it won’t do what you don’t want it to do.

Jake enjoying his shake

The Fatten-Up-My-Jake Shake
Serves 3

2 cups vanilla soymilk (or other non-dairy milk + 1/2 tsp vanilla)
2 frozen very ripe bananas, sliced prior to freezing, or carefully after freezing
3 Tbsp almond butter (I like the creamy w/ sea salt variety)
1/2 tsp cinnamon
1/8 tsp almond extract (which we just learned is made from fruit pits)
6 ice cubes

Blend ingredients until smooth. Drink and conquer!

Nutrition Info Per Serving (about 1 cup): 242 calories, 12 g fat, 0 mg cholesterol, 66 mg sodium, 28.5 g carbohydrates, 3 g fiber, 14.5 g sugar, 7 g protein, 8% calcium, 12% vitamin C, 25% calcium, 9% iron.

As you can see, Jake’s pretty thrilled with the shake, so I’ll let you know what happens at his next weigh-in.

Other ideas for getting healthy, calorie-dense foods (beyond avocados and peanut butter spoons…)?

Filed under Energy, Kids, Recipes, Weight Control

← Older posts

Skinny Dish! Available Now!

Twitter Updates

Categories

Archives

Follow

Get every new post delivered to your Inbox.

Join 167 other followers