Double Duty Foods for Beauty

It is true, we are what we eat - are you feeling more like a donut or a carrot today?  We know that we feel better and have more energy when we eat healthy, but the truth is that our skin and hair is also healthier and looks so much better when we eat a well-balanced healthy diet.  Foods like avocado, green tea, and yogurt are great for us when consumed, but they can also provide benefits when applied.  Here are some foods that are great to eat and use on your skin:

AVOCADO

Eat it:  Avocado is truly a super food, especially for your skin.  It is rich in antioxidants and essential fatty acids that help keep your skin plump and smooth.  Jessica Wu, MD, says that they also help replenish the protective layer of fatty acids that surrounds skin cells, keeping moisture in and preventing dehydration. You can get your avocado fix by topping chicken sandwiches, burgers, chili, tacos, and salads with this beauty food.  Also try using avocado in place of mayo on your next sandwich, wrap, or burger.

Apply it:  "An avocado face mask may help slow skin's aging process," says nutritionist Lisa Drayer, RD.  Make an anti-aging moisturizing mask by pureeing a ripe avocado and mixing it with 1/4 cup sour cream, which has lactic acid to help exfoliate dead skin cells.  Spread over your face and leave on for 10 minutes before rinsing with water.

TEA

Drink it:  Teas also boasts antioxidants, but green and white teas are especially beneficial because they have twice the antioxidants of black tea.  They also have EGDG (epigallocatechin gallate), a type of antioxidant that protects skin from damage caused by exposure to sun and pollutants, says Dr. Wu.  Tea is great both hot and cold, but you can also use it as a poaching liquid for chicken or fish.

Apply it:  Tea is a natural hair-color booster that you can use as a rinse to bring out highlights in dyed and undyed hair, says Jet Rhys, owner of the Jet Rhys Salon in San Diego.  Chamomile revitalizes golden highlights in blonde hair, black tea perks up brunettes, and berry or red teas add oomp to auburn or red hair.  Prepare 8 oz., let it cool, then saturate your strands with the solution.  Put on a shower cap and wait 15 to 30 minutes, then rinse with water.

ALMONDS

Eat it:  Are you starting to see more gray strands or are you way past "gray strands"?  You need to grab a handful of almonds.  According to Dr. Wu, almonds contain high levels of catalase, an enzyme that may help slow the graying process by preventing a buildup of hydrogen peroxide in follicles that can cause hair to turn gray.  They are a great snack, but can also be chopped in the food processor and added to breads and waffle batter, mixed into pesto, or used as a crunchy coating for chicken or fish.

Apply it:  Here is a great exfoliating body scrub that you can make at home from "The Beauty Cookbook".  Grind 1/4 cup almonds in a food processor until superfine, then mix in 2 tablespoons organic virgin coconut oil to make a paste.  In the shower, run the skin-softening mixture over rough areas, such as knees and elbows, and then rinse with water.

COCOA

Eat it:  Cocoa has a high concentration of flavanols, plant compounds with antioxidant properties.  They help protect skin from sun damage.  Cocoa can really up the intensity of BBQ sauce and makes a delicious snack or dessert when added to non-fat yogurt and maple syrup to make a dip for fresh fruit.

Apply it:  A zero-calorie way to get the skin benefits of cocoa's flavanols:  use it as a bath soak, suggests Ginger McLean, spa director at Hotel Hershey in Pennsylvania.  Add 1/8 cup unsweetened cocoa powder, which also nourishes dry skin, and 1/3 cup instant fat-free dry milk to your tub.

YOGURT

Eat it:  Yogurt can help keep your pearly whites pearly white.  It is packed with calcium and phosphorus that can strengthen tooth enamel and protect your teeth from cavities.  Greek yogurt is high in protein which is an essential nutrient for the production of collagen.  You can get more yogurt in your diet by substituting greek yogurt (thicker than regular yogurt) for sour cream in recipes and salad dressings.

Apply it:  The lactic acid in yogurt is an alpha hydroxy that sloughs away dead skin cells and unclogs pores.  Apply a thin layer of full-fat yogurt to skin and leave on for 10 minutes before rinsing.  You can also whip it into a protein-rich hair mask, says Rhys.  Whisk together 1/2 cup full-fat yogurt, 3 tablespoons honey, and 1 egg yolk.  Apply to hair, put on a shower cap, and wait 15 minutes before rinsing and washing as usual.

STRAWBERRIES

Eat it:  Strawberries are a double super food - packed with vitamin C and ellagic acid.  Vitamin C is vital for production of collagen and acts as an antioxidant to prevent damage from sun and pollutants.  A 2007 study in the American Journal of Clinical Nutrition showed that high intake of vitamin C was associated with a lower likelihood of wrinkles and skin dryness.  Ellagic acid increases skin's ability to retain moisture and has been shown to fade dark spots caused by sun exposure.  Blend up some strawberries and freeze for a delicious cool treat or add a touch of balsamic vinegar to pureed strawberries and use the mixture as a sweet sauce over chicken, pork, or ice cream.

Apply it:  The vitamin c and ellagic acid in strawberries help protect your skin from environment damage.  Try this mask to get the benefits of strawberries.  Puree the berries in a blender and mix in chilled full-fat plain yogurt and a squirt of lemon juice (it has antiseptic properties and may help lighten dark spots).  Apply the mixture to your face, leave it on for 20 minutes, then rinse.

Resource:  Prevention Magazine, September 2011


WHAT'S FOR DINNER?
Hopefully you grilled up a couple extra chicken breasts this weekend, if so you can make this crowd-pleasing dinner in a flash.  If not, you could grab a roasted chicken and get a great result.  The toppings I have included are only a starting point, the variety of toppings for these nachos is endless.  I have boosted the nutrition of a traditionally "not so healthy" choice by using black beans, fresh sweet bell peppers, grilled chicken breast, fresh salsa and of course guacamole.  My kids thought this dinner was so much fun!

Power Nachos
Servings:  4

Ingredients
1 bag baked tortilla chips
1 15 oz. can low-sodium black beans, drained and rinsed
2 chicken breasts, grilled and chopped into 1" pieces
1 sweet red bell pepper, chopped
1 1/2 cups cheese, grated
1 container freshly prepared pico de gallo (any fresh salsa will work)
guacamole (recipe below)
non-fat sour cream
pickled jalapenos

Directions
Preheat oven to 400 degrees.  Line two sheet pans with 4 pieces of foil cut to approximate shape of dinner plates.  Spread a layer of chips on each piece of foil.  Top the chips with black beans, chicken breast, sweet bell pepper, and grated cheese.  Place sheet pans in the oven for 8 to 10 minutes until cheese is melted and chicken is hot.  Prepare guacamole while nachos heat.  Remove from oven and slide each piece of foil on to plates.  Top nachos with fresh salsa, guacamole, non-fat sour cream, and pickled jalapenos.

Speedy Guacamole

Servings:  4

Ingredients

·        1 medium avocado, halved and meat scooped out

·        2 T fresh pico de gallo

·        1 t cumin, ground

·        ½ small lime

·        Coarse sea salt and freshly ground black pepper, to taste

Directions

Place the meat of the avocado on a small plate.  Top the avocado with pico de gallo, cumin, juice from the lime, and the salt and pepper.  Use a fork to mash and mix all ingredients together.  Taste and adjust seasoning as needed.  If not using immediately, place a piece of plastic wrap directly on the guacamole and store in the fridge so that it does not start to turn dark.

Here's to fresh, fast, and fantastic food!

What is Really In Processed Foods?

We all know that we should try to eat less processed foods and more whole foods, but what is really in the processed foods that make them a less desirable choice?  Well, unfortunately that is generally the problem with processed food; it has so many ingredients (most of them we cannot pronounce) that we have an extremely difficult time understanding what is really in there.  This past Wednesday there was an article in the Flavor section of the Chronicle by Courtney Perkes highlighting a brother and sister who launched a website in September 2010 to help us better understand what is in processed food and how good or bad it is for us.

As a young boy, Jonas Dalidd learned to read food labels in the grocery store when his mother told him he could pick any cereal he wanted - as long as it didn't contain sugar.

But as a health-conscious adult, Dalidd struggled to decipher the ingredients commonly found in processed foods.  So he came up with a website that would define and rate food ingredients in simple language.

"I would read ingredients that I couldn't understand and I could never find a good resource on the web," said Dalidd, who lives in Aliso Viejo, California.  "Instead of just searching Google for each individual ingredient, I wanted one website.  I wanted a permanent solution for my queries."

In September, Dalidd, 32, and engineer at a software company, launched BefoodSmart.com with his sister, Dina Clapinski.

The free site allows users to search for some of the most commonly used additives and preservatives for a quick look at potential health risks, countries that have banned the ingredients or require warning labels, and a list of references.  The site explains how ingredients are most commonly used.  For instance, polysorbate 80 is a thickener found in cake mix and salad dressing, and butylated hydroxyanisole is a preservative found in instant mashed potatoes and cereal.

While Dalidd handles the technical side, Clapinski, 34, does most of the research and writing.

She assigns a letter grade to each ingredient based on health effects.  In the category of sweeteners, honey gets an A.  Stevia, made from the leaves of a South American plant, earns a B, while sugar is a C.  Splenda and high-fructose corn syrup both get Ds.

In general, the cheapest processed foods contain the worst ingredients.


There are certain foods that we can obviously recognize as processed, however there are some foods parading as fresh when they are really quite processed.  Here is a blog post from that same site digging into a seemingly healthy breakfast option of McDonalds Fruit and Maple Oatmeal.

The 21 Ingredients in McDonald’s Fruit & Maple Oatmeal

Friday, February 25th, 2011 | Education, Food News, Ingredients | Dina Clapinski

Image: theimpulsivebuy via flickr

McDonald’s is making headlines again, this time for their Fruit & Maple Oatmeal. In Mark Bittman’s New York Times Opinionator article, How to Make Oatmeal…Wrong, he lambastes McDonald’s  for turning their oatmeal into “expensive junk food.”

So why is McDonald’s oatmeal so unhealthy? It starts with the fact that their new “bowl full of wholesome” contains 21 ingredients or as Bittman says,

“A more accurate description than “100% natural whole-grain oats,” “plump raisins,” “sweet cranberries” and “crisp fresh apples” would be “oats, sugar, sweetened dried fruit, cream and 11 weird ingredients you would never keep in your kitchen.”

So what is actually in the oatmeal? McDonald’s first ingredient list shows: Oatmeal, Diced Apples, Cranberry Raisin Blend, Light Cream. Wow, only 5 easy-to-understand and simple ingredients; sounds good, right? But then as you look down the page a bit you realize that each of those ingredients have sub-ingredients:

Oatmeal:
Whole grain rolled oats, brown sugar, food starch-modified, salt, natural flavor (plant source), barley malt extract,caramel color (the oatmeal without brown sugar does not contain brown sugar, but adds maltodextrin).

Diced Apples:
Apples, calcium ascorbate (a blend of calcium and vitamin C to maintain freshness and color).

Cranberry Raisin Blend:
Dried sweetened cranberries (sugar, cranberries), California raisins, golden raisins, sunflower oil, sulfur dioxide(preservative).

Light Cream:
Milk, cream, sodium phosphate, datem, sodium stearoyl lactylate, sodium citrate, carrageenan.

Out of curiosity, where is the maple in their “Fruit & Maple Oatmeal?” Apparently, that is a whole other topic as McDonald’s was sued by State Officials in Vermont for using the word maple without the product actually containing real maple syrup. While the oatmeal can be ordered with or without sugar, the amount of calories this breakfast dish contains in quite shocking. As Bittman so eloquently states:

The aspect one cannot argue is nutrition: Incredibly, the McDonald’s product contains more sugar than a Snickers bar and only 10 fewer calories than a McDonald’s cheeseburger or Egg McMuffin. (Even without the brown sugar it has more calories than a McDonald’s hamburger.)

This a classic example of a food company taking a healthy food, adding a bunch of chemicals, colorings, preservatives and sweeteners to make it “better” (read = cheaper and lasts forever on the shelf). Thanks but no thanks. I’ll stick to my boiled rolled oats with fresh apples, unsweetened raisins, cinnamon, cooked with good old water.

Sources:

New York Times

McDonald’s Promotions

McDonald’s Ingredients List

bnet.com

If you are wanting to eliminate some or all of the processed foods that your family consumes, but struggle with how to do that without adding an additional 4+ hours to your day, contact me.  I help families learn how to prepare fresh and delicious food quickly without having to fill their freezers and pantries full of processed junk.

WHAT'S FOR DINNER?

Tonight we are having a very simple and fresh meal of salmon roasted in the oven and topped with a fresh mango salsa served with roasted red potatoes and sauteed kale.  You can certainly make your own salsa, however I prefer to save some time and mess by purchasing fresh salsa from the salsa bar at the market.  Just season and roast the salmon in the oven for about 8 to 10 minutes per inch of thickness.  The potatoes will take longer in the oven, so quarter them, drizzle with olive oil and salt and pepper and roast for about 30 minutes.  You can quickly saute the kale just before the salmon comes out of the oven.  This dinner has very little prep and I love how most of it cooks in the oven while you are spending time with your family.  You can of course a different vegetable if you family is not so keen on kale, but I would encourage you to give kale a try - there is only one way to know if you like it or to learn to like it...

Here's to fresh, fast, and fantastic food!

The Brain's Response to Food

Everyone responds differently to food and hunger.  Even a single individual will have times when they are better able to have willpower over unhealthy food or overeating, and other times when they cannot stop themselves.  New research in the Journal of the American Dietetic Association gives us a little more insight into why this might be the case.  Here is an article on the Brain's response to food by Matt McMillen of WebMD Health News.

Willpower alone usually is not enough for lasting weight loss; instead, to counter obesity some experts now recommend focusing on the ways in which the brain responds to food rather than solely on personal choice.

In a paper published in the August issue of the Journal of the American Dietetic Association, dietitians at Rush University Medical Center in Chicago conclude that "practitioners should more heavily focus on helping patients overcome the brain-based processes" that make dieting so difficult.

This, the researchers say, is especially important because the brains of at least some obese and overweight people may be hardwired to overeat.

Such an approach to weight loss may be more successful over the long term, and it may also help counter the stigma that overweight people often feel when unable to control their urge to eat.

"Even highly motivated and nutritionally informed patients struggle to refrain from highly palatable foods that are high in sugar, salt, and unhealthy fats," study researcher Brad Appelhans, PhD, a clinical phycologist and obesity researcher at Rush University Medical Center, says in a news release.

Brain's Response to Food
In the paper, the researchers present three brain processes that are associated with both overeating and obesity:  food reward, inhibitory control, and time discounting.

Food reward, which includes both the pleasure of eating and the motivation to eat, has been linked to the same brain processes that control our urges for sex, gambling, and substance use.  People with a greater reward sensitivity will likely have stronger food cravings, particularly for fatty and sweet foods, the researchers write.

Inhibitory control, or the ability to eat in moderation, is influenced by the part of the brain strongly associated with self-control and planning, the researchers write.

Time discounting is the tendency to prefer short-term rewards over long-term rewards.  In the case of obesity, it amounts to choosing the immediate pleasure of eating tasty foods as opposed to the health benefits of abstaining.

These three brain processes, when coupled with an environment in which highly tempting high-calorie, low-nutrition foods are readily available, contribute to overweight and obesity.  Understanding those processes and controlling such environments, the researchers conclude, may contribute more to successful and sustained weight loss than focusing solely on personal choice.

They recommend the following strategies:

• Eliminate high-fat foods from your home and your workplace
• Stick to a shopping list of healthy foods when at the supermarket, or shop online so you don't have to confront tempting foods
• Reduce stress, a frequent trigger of overeating
• Stay away from all-you-can-eat buffets and restaurants that promote overindulgence.

Focus on short-term goals, especially at the beginning of a weight loss program.

WHAT'S FOR LUNCH?

We all get tired of the boring but easy to prepare cold sandwich day after day for lunch, and that is probably the biggest reason why so many people end up eating out for lunch.  By shaking up your sandwich ingredients and adding a little heat, you can make much more than a boring sandwich.

Bread
One of the best ways to add some interest is to use something other than sliced bread.  My favorite is a whole grain tortilla, but a whole grain pita, lavash, or hoagie roll can also be good options.

Spreads
If you go-to is yellow mustard or mayo, you have so many great options to add flavor, texture and color to your "sandwich".  Avocado is my favorite spread, while it does have a higher level of fat than mustard, it is healthy fat and it adds significant nutrients to your diet where may and mustard fall short.  Fat-free re-fried black or pinto beans mixed with a little salsa also make a delicious spread or filling.  Hummus, olive tapenad, or even a strongly flavored light cream cheese will all make delicious spreads.

Filling
I know that turkey, ham, roast beef and American cheese are the most traditional fillings, however even tradition can be exciting when you up the quality.  Instead of going to the refrigerated lunch meat case at your market, check to see if they have in-house roasted meats at the deli counter.  You can avoid a great deal of preservatives by purchasing the in-house meats and you usually get a lot more flavor.  I am particularly fond of the in-house Herb Roasted Turkey breast and Pepper-crusted roast beef at Whole Foods.  Not only is the flavor outstanding, but they started with a "no antibiotic, no hormone, vegetarian-diet" product.  The deli is also a great place to get your cheese.  They have a large variety and you can ask for your cheese to be sliced thin.  The pre-sliced cheeses are far too thick and add an unnecessary amount of fat and calories.  You get the same amount of flavor from a much thinner slice.  There are other great fillings like leftover sliced fajita meat, leftover roasted chicken, tuna, a chicken or tuna salad made using light mayo or even non-fat Greek yogurt instead.  Roasted vegetables or even a variety of raw vegetables also make a delicious filling for your "sandwich".

Toppings
The toppings are your chance to really increase the nutritional value of "sandwich" while also adding flavor, color, and texture.  Lettuce, tomatoes, onions, pickles are all pretty obvious, however don't forget great choices like cucumber slices, red pepper slices, avocado slices (if you did not use it as a spread), banana peppers, pickled jalapenos, mushrooms (fresh or sauteed), sprouts and other greens like kale or chard.  One of my favorite toppings is a fresh pico de gallo, as it adds veggies as well as some spice.

Bring on the Heat
The best way, in my opinion, to elevate a "sandwich" is to add some heat before serving.  After you add your spread and fillings, pop it into a toaster oven, sandwich press, or even under the broiler for a few minutes to get everything nice and toasty and melted.  There is a reason that sandwich places like Quiznos and Fire House have done so well - a large variety of fillings/toppings and a warm sandwich.  By making your "sandwich" at home, you can use a large variety of fillings/toppings, have a warm sandwich, and most importantly choose high quality ingredients.

Don't forget to fill the rest of the space on your lunch plate with fresh fruits and vegetables.  That adds tons of  nutrients and makes you feel full for much less calories than a bag of fried potato or corn chips.

Here's to fresh, fast, and fantastic food!

"Bad Foods" for Good Health

We have all experienced it, one day a food that was a "health food" falls from grace because of a "recent study" and takes it's place at the top of the BEWARE list, at least for a little while until another foods moves to the top. Well, there are certainly foods that should be eaten more often and others that should be eaten on very special occasions, but just about any "bad" food can fit into a healthy diet if you eat it in moderation.  Here are a few foods that have certainly spent some time on the "bad" list and why they are a very important part of your healthy lifestyle.

EGGS
When it comes to eating healthy, few foods have caused as much controversy as eggs.  The most recent research suggests that an egg a day is safe and nutritious for most adults.  If you eat that egg for breakfast, you will increase your odds of losing unwanted pounds.  Eggs are packed with protein, which takes longer to digest.  Eating protein in the morning keeps you full longer, so you eat less during the rest of your day.

STEAK

For many years, health experts have been telling us to eat less red meat.  However, steak is not always bad for your waistline.  A lean cut of beef barely has more saturated fat than a small skinless chicken breast.  Like eggs, steak is loaded with protein and can keep you feeling full longer.  Make sure to choose leaner cuts such as tenderloin, sirloin, or other extra-lean cuts, and limit your portion to the size of your palm.  Of course this addition of lean red meat is  healthy when you are getting a good bit of your protein from foods like beans, legumes and green peas.

PORK
With all of the political debate going on right now over the national budget, the word "pork" certainly has a bad reputation.  It is often used to describe all kinds of excess, so it is not surprising that people often avoid it.  Today's cuts of pork tenderloin are 31% leaner than they were 20 years ago.  This white meat is a lean source of protein with benefits similar to those of lean beef.

PASTA

Rather than avoiding pasta when you are trying to lose weight or maintain a healthy weight, make the switch to whole grain and keep your portion size small.  Research suggests that people who eat several servings of whole grains per day are more likely to slim down and maintain a healthy weight.  According to one study, eating whole grains rather than refined grains can also help burn belly fat.  A great way to enjoy pasta and keep your portion size small, is to add volume to meal by mixing in lots of great vegetables and some lean protein like chicken or shrimp.

NUTS

Nuts are high in fat, but it is the good kind of fat.  They are also rich in nutrients, protein, and fiber, which helps to stabilize blood sugar.    You definitely get a few extra grams of fat by munching on a handful of nuts, but it is worth it if it helps you avoid reaching for cookies or other sweets.  Even peanut butter can be a dieter's friend.  Studies show that small amounts of food can control hunger without causing weight gain.

CHEESE
A common place to cut calories is by eliminating calcium-rich dairy foods, but some studies suggest this is a mistake.  One theory is that the body burns more fat when it gets enough calcium, so eating low-fat cheese, yogurt, and milk may actually contribute to weight loss.  Calcium supplements do not seem to yield the same benefits, so high-calcium diets may have other factors at work as well.

COFFEE
Coffee only gets the "bad" rating when we drink too much of it or mix in cream, sugar, and flavored syrups.  If you drink it black, you get a metabolism boost without the added fat and calories.  Try drinking it skinny by stirring in skim milk for added calcium and vitamin D, and a little stevia or one teaspoon of sugar or agave nectar.

BAD FOODS - GOOD PORTIONS

As I said before, any "bad" food can be part of a healthy diet if you keep your portions in check.  In fact, dietitians advise against banning your favorite treats.  Depriving yourself of the foods you crave could set you up for failure.  It is better to set limits on quantity, for example, one chocolate truffle a day, and stick to it.

Resource:  WebMD "Bad Foods that Help you Lose Weight"


A HEALTHY SNACK
Here is a great way to add some protein, vitamins, minerals, and fiber to your diet while enjoying a delicious snack.  Watch your portions, a half cup of this power-packed snack is about 200 calories.

Positively Fruity Trail Mix
Serving size:  1/2 cup

3 cups dried fruit (any variety and feel free to mix it up)
1 cup mixed nuts (any variety)
1 cup Bob's Red Mill Apple Blueberry Granola

Mix all ingredients together and store in an airtight container.  For a longer shelf-life, store in an airtight container in the freezer.

Tips
This is also delicious over yogurt for a delicious lunch or sprinkled on top of a scoop of ice cream for a special treat.

Here's to fresh, fast, and fantastic food!