Posts filed under 'Nutrition'
Kevin wrote on July 2nd:
“Organics versus non-organics. Is there much of a difference between the two?”
The word “organic” refers to the way farmers grow and process agricultural products, such as fruits, vegetables, grains, dairy products and meat. Organic farming practices are designed to encourage soil and water conservation and reduce pollution. Farmers who grow organic produce and meat don’t use conventional methods to fertilize, control weeds or prevent livestock disease, according to the MayoClinic.
Some important points from the MayoClinic in choosing to buy or not buy organic foods:
- Nutrition. No conclusive evidence shows that organic food is more nutritious than is conventionally grown food. And the USDA — even though it certifies organic food — doesn’t claim that these products are safer or more nutritious.
- Quality and appearance. Organic foods meet the same quality and safety standards as conventional foods. The difference lies in how the food is produced, processed and handled.
- Pesticides. Conventional growers use pesticides to protect their crops from molds, insects and diseases. When farmers spray pesticides, this can leave residue on produce. However, most experts agree that the amount of pesticides found on fruits and vegetables poses a very small health risk.
- Environment. Organic farming practices are designed to benefit the environment by reducing pollution and conserving water and soil.
- Cost. Most organic food costs more than conventional food products. Higher prices are due to more expensive farming practices, tighter government regulations and lower crop yields.
- Taste. Some people say they can taste the difference between organic and non-organic food, while others say they find no difference. Whether you buy organic or not, finding the freshest foods available may have the biggest impact on taste.
Overall advice: Choose fresh, locally-grown foods. Take advantage of your farmer’s markets - they tend to have the freshest produce available.
Lauren
July 3rd, 2009
David wrote on October 25th, 2008:
“I was reading an article recently that talked about the benefits of unpasteurized foods such as milk, almonds, orange juice, etc.
The claim is that pasteurizing foods is an outdated practice, first implemented in times when food storage and sanitation was poor.
Now that the practice is much safer and more reliable, unpasteurized or “raw” foods are better for you because they retain more of the nutrients and good bacteria that we need. I’ve tried researching some more, but both sides have good arguments. What’s your view on this?”
Great question, David. First let me define what the Raw Food Diet is. According to Living Foods, the Raw Food Diet is based on unprocessed and uncooked plant foods, such as fresh fruit and vegetables, sprouts, seeds, nuts, grains, beans, nuts, dried fruit, and seaweed.
Heating food above 116 degrees F is believed to destroy enzymes in food that can assist in the digestion and absorption of food. Cooking is also thought to diminish the nutritional value and “life force” of food. Typically, at least 75% of the diet must be living or raw.
Foods allowed:
- Fresh fruits and vegetables
- Nuts
- Seeds
- Beans
- Grains
- Legumes
- Dried fruit
- Seaweed
- Unprocessed organic or natural foods
- Freshly juiced fruit and vegetables
- Purified water
- Young coconut milk
Proposed benefits:
- Increased energy
- Improved skin appearance
- Better digestion
- Weight loss
- Reduced risk of heart disease
Cons:
- May experience a detoxification reaction
- Mild headaches, nausea, and cravings
- Not recommended for children, pregnant women, people with anemia, elderly, and people with compromised immune systems
- Considerable amount of time, energy, and preparation
My take-home message: This diet is based on consuming whole, fresh foods. There is a large benefit of eating any diet that is high in fruits and vegetables because there is such a high amount of vitamins and minerals found in these foods. However, I believe that no matter how you eat these foods, fresh, cooked, or raw, that you will get a considerable amount of the nutrients you need.
The problem that occurs today is that many of the foods that are available on the market are largely processed and nutrient-void. The store-bought cookies, chips, candies, and soda are high in calories and low in nutrients. If you pasteurize orange juice, for example, you are not necessarily decreasing the nutrient content, but rather making sure harmful organisms are killed. So my advice is to not worry about pasteurizing produce, but focus on eating enough fruits, vegetables, and low-fat yogurts to keep your gastrointestinal system happy and healthy!
Lauren
October 26th, 2008
I am inspired to share with you what I have learned in my past year at Columbia University. I will save you the $50,000 in tuition, hours of studying and exams, and countless internship rotations, by writing in 3 simple tips what you need to know.
- Take care of your heart. The leading cause of death in America is still cardiovascular disease. It is such a devastating disease because it can kill immediately and high blood pressure and high cholesterol can go
undetected for years. My advice is to choose healthy fats (olive oils, almonds, and salmon), reduce your salt intake, and make more meals at home.
- Maintain your weight. You gain 1 pound for every extra 3,500 calories you consume. You can always make more adipose (fat) cells but you can never get rid of them, only shrink them. This is why it is easier to gain weight once you have lost it. Biologically, your body is against you. It wants to conserve in periods of famine. Exercise, it’s good for you.
- Eat local. Try your best to make sustainable food decisions. With rising agriculture and transportation costs, our food prices will continue to sky rocket. Plan your meals. Eat less meat and more vegetables and fruits.
Have questions? I can provide answers.
Lauren
June 13th, 2008
Angel wrote on January 15th, 2008: 
“I want to know what a quick and easy healthy breakfast might be. I also don’t know what partially hydrogenated vegetable oil is.”
Some great questions, Angel. Let me try to break it down into two separate answers.
1. A healthy breakfast
Eating breakfast has been proven to improve concentration, problem solving ability, mental performance, memory, and mood! If you skip out on this meal, your brain will be deprived of all the nutrients it needs to function and your body will have to work extra hard to breakdown any stored energy for your brain to function.
Ideas for a healthy breakfast:
- Whole grain, low-sugared cereal (try Cheerio’s, Shredded Wheats, or a high-fiber variety at Trader Joe’s with nonfat or 1% milk and half a banana on top
- Whole wheat toast or english muffin with natural (non-hydrogenated oil) peanut butter
- Oatmeal (unsweetened) topped with your favorite fruits
- If you are in a hurry, try to at least grab a piece of fruit or a small snack so that you can eat it on the way to school.
2. What is partially hydrogenated oil?
Partially hydrogenated oil is another term for TRANS FATS.
What are they?
They are formed when regular vegetable oils are solidified making a harder and cheaper shortening. They are more resistant to going bad and allow for a longer shelf life. They are extremely harmful to the heart because over time, an increase in bad cholesterol and decrease in good cholesterol will be promote heart disease and stroke, two leading causes of death in America.
Where are they found?
They are most found in margarines (i.e., I Can’t Believe it’s not Butter, Brumble and Brumble, and almost every name-brand margarine), baked goods, chips, TV dinners, and fried foods.
What can you do?
- Instead of using all-fat butter and trans fat-filled margarines, use a buttery spread that contains no trans fats, such as Smart Balance or Earth Balance.
- Read the ingredient list and avoid partially hydogenated oil or vegetable shortening and as much as possible!
- Shop at places like Whole Foods or Trader Joe’s. All Whole Foods products are trans fat free and most Trader Joe’s products are trans fat free.
Hope this helps!
Lauren
January 15th, 2008
So I’ve been living in NYC for about 2 months now. I’ve adopted a better exercise and diet regimen, which includes 30-60 minutes of activity 5-6 days/week and fish, especially oily fish, 2 times or more/week. I try to balance heavier, more calorie-dense meals eaten out with lighter and smaller lunches.
Obstacles: Trying to find a constant motivation between exercising, grocery shopping, and cooking.
Overcoming Obstacles: Scheduling in when I will exercise, recognizing that I need to buy enough fruits & vegetables at the beginning of the week to last me for the WHOLE week or using frozen versions as a substitute in cooking, and using cooking as a stress release and a time to appreciate my food.
* Typical Day Menu *
8-9am: Breakfast - High fiber breakfast cereal (Organic Heritage Flakes, Kashi’s Heart to Heart) with skim milk, and half of a sliced banana; coffee no sugar
11-11:30am: Small handful of lightly salted almonds, a slice of whole wheat bread with non-hydrogenated peanut butter, or Kid’s Z-Bar by Cliff Bar
12-1pm: Swim or Run
1:30-2pm: Lunch
- Turkey sandwich on whole wheat bread with light mayonnaise & mustard, lettuce, tomato, and cucumber; apple slices
- Whole wheat pita stuffed with light tuna, light mayonnaise, mustard, and cucumber, or
- Whole wheat pasta with marinara sauce & broccoli.
4-5pm: Non-fat or Low-fat vanilla yogurt with active cultures topped with cereal, fruit, or nuts; herbal decaffeinated tea
8-9pm: Dinner
- Baked salmon with garlic, lemon, and salt & pepper to taste, stir-fried green beans with onions, and whole wheat cous cous,
- Lean turkey spaghetti with whole wheat pasta, sprinkled parmesan, and a side of broccoli, or
- Large salad with light tuna, cucumbers, red peppers, garbanzo beans, and grilled mushrooms, topped with basalmic vinegar and italian dressing with a glass of nonfat or low-fat milk.
9-10pm: Dried mango slices, prunes, 3 small cookies, or a piece of toast with jam
How do I feel? GREAT. I have A LOT more energy and I am more productive in my day. I lost weight (133lbs; BMI: 19.9) and my blood pressure is in the normal range (100/70). Plus, I have a healthier mental clarity to study and reduce stress.
Lauren
October 31st, 2007
While studying for finals, I came across this interesting list of 9 reasons to prevent coronary heart diesease by Ancel Keys, the leader of the Mediterranean Diet.
Read on:
- Do not get fat, if you are fat, reduce.
- Restrict saturated fats, the fats in beef, pork, lamb, sausages, margarine, solid shortenings, fats in dairy products.
- Prefer vegetable oils to solid fats, but keep total fats under 30% of your diet calories.
- Favor fresh vegetables, fruits, and non-fat milk products.
- Avoid heavy use of salt and refined sugar.
- Good diets do not depend on drugs and fancy preparations.
- Get plenty of exercise and outdoor recreation.
- Be sensible about cigarettes, alcohol, excitement, business strain.
- See your doctor regularly, and do not worry.
I like this list because it pretty much summarizes everything you need to do to prevent heart disease, the number one killer in America. I also think listing “business strain” as one of the things to be sensible about is VERY TRUE, mainly because people work TOO HARD, (especially my older brother).
So rest, relax, eat well, and go outside.
Lauren
December 9th, 2006
David wrote on November 1st, 2006:
“Hey Lauren,
With the second round of midterms around the corner and finals looming on the horizon, are there certain kinds of foods that will make me smarter? Basically I’m talking about foods that help memory, or clarity, or anything brain-related. OR is this all just a myth? I’ve heard that fish is good for your brain, but is there anything else? Thanks.”
Great question David. Unfortunately, I’m not too familiar with “brain foods.” I did some research and I mostly found an emphasis on what types of fat you should consume.
You’re right…fish is important and this is why from Psychology Today:
The Right Fats
Evidence is accumulating that a diet that draws heavily on fatty food and only lightly on fruits and vegetables isn’t just bad for your heart and linked to certain cancers. It may also be a major cause of depression and aggression. Such a diet is particularly common among men.
The health of your brain depends not only on how much (or little) fat you eat but on what kind it is. Intellectual performance requires the specific type of fat found most commonly in fish, known as omega-3 fatty acids. Even diets that adhere to commonly recommended levels of fats, but the wrong kind, can undermine intelligence. 
Omega-3s are known to be particularly crucial constituents of the outer membrane of brain cells. A growing amount of research suggests that the omega-3s are best suited for optimal brain function.
While consuming too much fat overall and too much saturated fat, many North Americans fail to consume enough omega-3s. And the polyunsaturated oils widely recommended as healthful for the heart and widely used in cooking, frying and prepared food — corn, safflower and sunflower oils — have almost no omega-3s. Instead they are loaded with omega-6s. You need a proper balance of omega-6s and omega-3s. Canola oil and walnut oil are highly recommended.
It’s possible to boost alertness, memory and stress resistance by supplying food components that are precursors of important brain neurotransmitters. One of them is choline, the fat-like B vitamin found in eggs. Studies show that choline supplementation enhances memory and reaction time in animals, especially aging animals. It also enhances memory in people. Choline supplementation also minimizes fatigue. In one study, choline given during a 20-mile run improved running time by a significant amount.
Take home message: Be aware about what type of fats you consume. Use canola oil as often as you can when cooking. Don’t go crazy on the eggs, but try to get as much B vitamins you can by either taking a supplement (i.e., Men’s One a Day) or finding it in your foods. Also, eat more fish! Fish is a wonderful food with tons of omega-3’s that is good for you heart and mind.
Lauren
November 1st, 2006
Annie wrote on October 16, 2006:
“Hi Lauren,
Love your website. It’s informative and find that I learn new stuff without meaning to.
I have a 13 year old son who is an aspiring gymnast. He trains 24 hours a week, 6 days at 4 hours a week. He is very healthy and rarely sick. My concern is that he doesn’t eat very much and likes very few fruits and vegetables. As he is going into puberty, what foods do I need to concentrate on in terms of growth and muscle development?
Also, how do I combat the whole gymnast anorexic mentality as he says that he doesn’t want to get fat?” 
Hi Annie,
Great question. Even though Robert doesn’t like to eat many fruits and vegetables, I would try to find some that he will try to eat. It’s important that he is still getting a balanced diet, even though he is working out so much. Maybe try to cook dishes with the vegetables hidden into the meal. Don’t add tons of salt or oils to cover it, maybe try using spices that will slightly mask any bitter tastes.
As for what types of food that are important during puberty, I would suggest that he gets plenty of lean protein in his diet. This could be chicken, tuna, salmon, turkey, almonds, walnuts, or lean cuts of beef. He also should be consuming skim/lowfat milk or a milk product because he is still growing and he needs to protect his bones. He should try to stay away from refined sugars and bulk up on whole-grain carbohydrates. He needs enough carbohydrates for the amount of energy he burns.
Lastly, Robert should be least concerned about getting fat. He’s thirteen and growing. He may feel pressured to perform by his coaches or peers, but ultimately it’s up to him to make his own decisions when it comes to working out and eating right. I have known plenty of successful collegiate athletes that take care of themselves physically and mentally. That means getting adequate rest, eating a well-balanced diet, and having a healthy body image. All these components should be important to Robert now, because his habits will ultimately carry on for the rest of his life.
Hope this helps.
Lauren
October 16th, 2006
Have you ever read the labels of sodas, cereals, baked goods, and even breads and noticed high fructose corn syrup (HFCS) as one of the ingredients?? Well, even if you didn’t normally check, I’ll bet you that they’re in your foods.
Why do we care?
There have been a lot of studies on whether HFCS is bad for our bodies. From the American Dietetic Association, HFCS has been linked to altering hormonal patterns to favor additional fat and increased appetite. Some studies have theories that fructose intake favors generation of fat within the body when compared to the same calorie intake from other forms of sugar or other types or sweeteners. Although fructose is closely linked to the synthesis of fat in the body, research results are inconsistent.
The obesity epidemic is complex with HFCS being one of many factors. Here’s why:
Observational data suggest that sweetened beverages, usually from HFCS, may be linked to the rise in obesity.
Research to support a specific role for HFCS in obesity beyond its calorie contribution is limited.
Bottom Line: The link between beverages, HFCS and obesity can largely be accounted for by their contribution to calorie intake. Current research indicates that HFCS is a major source of excess calories. However, there is insufficient evidence to conclude that HFCS alters metabolism to uniquely promote deposition of body fat or greater food intake. More research is needed on HFCS and obesity. However, reducing intake of HFCS can help individuals reduce their calorie intake leading to improved weight management (American Dietetic Association).
My advice: Don’t drink your calories. Sodas and juices are packed with empty calories. Have it in moderation. Read food/drink labels and check to see how much sugar is in your food and where it falls in the ingredient list. Sugars are sugars…they’ll all pack on calories if you consume too much.
Lauren
October 11th, 2006
Nancy wrote on October 10th, 2006:
“How many days a week, and what intensity, would you recommend the average person to exercise in order to lose and maintain weight?
p.s. LOVE your website!! You rock!!!”
Hey Nancy,
I would check out “Day 51.” In the blog, I outline some tips in physical activity and losing weight (see below):
You need about 30 minutes of exercise a few days of week for your heart to keep pumping, 60 minutes to maintain your weight, and 60+ minutes to shed some pounds. I wouldn’t be able to judge the intensity of your workout, but ideally you should be doing a type of exercise that really gets your heart rate pumping…and I mean pumping hard. A quick paced walk is good to do, but do uphill more or really pick of the pace.
To maintain the weight you would simply continue your normal habits…but if you are concerned in shedding a few pounds, then I would try to increase the duration or intensity of your exercise. I realize it’s hard to try to fit in 60+ minutes each day, but you could also split up the time so that you did half in the morning and half after work.
Let me know if you have further questions.
Lauren
October 10th, 2006
Previous Posts
