A Staple In My Kitchen: Hummus

I think a lot people are curious as to what is inside a dietitian’s fridge.  I like buy a variety of foods to keep things interesting, however, there are definitely staples that I almost always have.

Today’s highlight is: Hummus!

Hummus is a spread that is made of chickpeas, tahini (sesame seed paste), garlic, lemon juice, and olive oil.  There can be variations of hummus with additions of roasted red peppers, spicy peppers, extra garlic or lemon juice, and many more.

Why do I love hummus?

• The flavor is amazing
• It’s made from healthy fat (olive oil and tahini)
• It’s filling due to protein (chickpeas), fiber (chickpeas) and healthy fat (olive oil and tahini)
• It is incredibly universal

Here are my favorite ways to enjoy hummus:

• As a spread on a sandwich (if you substitute hummus for mayo you will 60-80 calories per tablespoon!)
• As a dip for vegetables, crackers or pita
• As a salad dressing (thin with vinegar)

My favorite kind is Sabra…but do note that it has more calories and fat than the others.  That’s why it tastes so yummy!  It has about 80 calories per serving verse the 40-50 calories that most brands have.

Nutrition Tidbit:

• Even though hummus is a health food you can definitely overdo it!
• Each container has 8 servings, which adds up to 320-640 calories for the whole thing!
• Portion out a proper serving on a plate and then dip away.

What’s your favorite type of hummus?

Should You Drink Juice?

I get this question all the time:  “Should I drink juice?”

The answer is two-fold.

100% fruit juice has a lot of the nutrition components of actual fruit.  You are getting various vitamins, minerals and antioxidants.  If you love juice then you should stick to 100% fruit juice – avoid any fruit drinks and fruit cocktails that are artificially flavored water instead of actual juice.  There’s nothing wrong with 100% fruit juice…you just have to be mindful of calories!

Calories in 8 oz of Juice:

• Orange Juice: 110 calories
• Grapefruit Juice: 100 calories
• Apple Juice: 120 calories
• Cranberry Juice: 140 calories
• Grape Juice: 160 calories

Juice is fabulous for athletes and those looking to gain weight because you can add in a lot of extra calories without filling up.  However, juice might not be the best choice for those looking to lose weight or those with diabetes or other sugar sensitivites.

Juice does not fill you up as much as fruit will.  Why is this?

Juice is missing the fiber that the fruit has! So the next time you have the opportunity to choose orange juice or an orange for breakfast, choose the fruit.  You’ll feel more full and have consumed less calories!

Calories Saved If You Choose Fruit over Juice

• 1 medium orange instead of a 1 cup of juice: 50 calories
• 1/2 grapefruit instead of 1 cup of juice: 60 calories
• 1 medium apple instead of 1 cup of juice: 25 calories
• 1 cup cranberries instead of 1 cup of juice: 100 calories
• 1 cup grapes instead of 1 cup of juice: 60 calories

There’s a good chance you will save even more calories because it’s easy to drink more than 8 oz of juice!  But you probably won’t sit down to 2 or 3 oranges at a one time!

If you have a really hard time giving up juice, my recommendation is to lighten it up.  Take 2 oz of juice and mix it with 8 oz of water or seltzer.  You will get accustomed to the less sweet taste over time.

Do you drink juice on a daily basis?

Make Things Easy!

When you have a baby your life literally gets turned upside down.  If you were an organized person who liked to plan a lot (like me!) suddenly you can’t do that anymore!  You have to go with the flow.  Right now I’m having a hard time finding time to do anything because Hannah refuses to nap 🙂

Even though life is crazy and being organized is not really happening, it’s not an excuse to lead an unhealthy lifestyle.  So what do I recommend?  You must make things easy on yourself!  Here are some recommendations:

1. Get groceries delivered!  I’ve spoken about Fresh Direct before, but now I’m even a greater advocate.  Having your groceries delivered is definitely the way to go.  At night once Hannah goes to sleep I can try to think about what I need in the apartment for some simple meals and snacks and place an order.  It’s so simple!
2. Buy prepped food.  You will pay extra, but if it actually makes you use the food then it’s worth it!  Buy the pre-chopped fruits and vegetables.  Spring for the thin cut chicken cutlets.  Choose the lettuce in the bag (even though you should still wash it before eating).
3. Treat yourself!  You may not have the time to make a salad – all the chopping and prepping can take a lot of time.  So treat yourself to a salad out – this way you know you’re getting in a healthy meal, and not spending all the time making it yourself!
4. Keep frozen meals on hand.  Eating fresh is the way to go, but sometimes it is just not possible!  Keep frozen meals around so you can have a quick meal in a pinch.  My favorites are Kashi and Amy’s.  Bulk them up with frozen vegetables, you can microwave them all together.   And it’s healthier than takeout!
5. Buy pre-made food from your local health food store.  If you have a Whole Foods near by or something similar shop from their prepared food section.  There will be lots of healthy choices and all you have to do is warm it up!  At Whole Foods you can buy pre-made salmon or chicken, lots of wonderful veggies and delicious whole grains.  Just be careful that the things you choose aren’t swimming in oil – just because it comes from a health food store does not mean it’s healthy!

How do you make things easier on yourself?

A Healthier Deli Meat

Deli sandwiches are so easy and can be a very healthy choice.  Unfortunately, I can’t eat them right now.  Turkey, ham and roast beef are all lean options!  I tell my clients you can find a turkey sandwich on whole wheat (sans mayo) wherever you go!

The main issues with deli meats are the nitrates and the sodium content.  Sodium nitrate is a common ingredient in deli meats that is used as a food preservative.  The concern with nitrates is that it’s a known carcinogen.  Now I wouldn’t go crazy if you consume it from time to time, but if you consume deli meats on a daily basis I recommend using a brand that is nitrate free.

In the past I have always recommended Applegate Farms products.  I love their products because they are organic and nitrate free.  However, these are not sold everywhere and are a bit pricey.  This morning while watching the Today Show, there was a segment on the healthiest packaged foods and they mentioned Hormel Natural Choice deli meats that are nitrate free!  While I haven’t tried these myself, I’m sure they are easier to find and would make a great healthy lunch meat choice.

Keep in mind, sodium content on these brands is still high.  So if you suffer from high blood pressure look for a reduced sodium, nitrate free alternative.

Do you enjoy deli meats?

A Healthy Pretzel

Do you struggle to find an afternoon snack that not only keeps you full but tastes good?  And sometimes you find yourself mindlessly adding money to the vending machine to get your sweet or salty fix?  Well I’ve come up with a great alternative for those who yearn for afternoon pretzels as a snack.

source

Newman’s Own does it again with their Spelt Pretzels.

Most pretzels are made of refined flour that give you a burst of energy, but leave you sluggish soon after. These spelt pretzels are made with spelt flour (a type wheat) and a few other ingredients (sunflower oil, salt, yeast and sodium bicarbonate). The short and healthy ingredient list makes it a go to snack choice.

The nutritional information for 20 mini pretzels are: 120 calories, 1 gram fat (0 g sat fat), 240 mg sodium, 23 grams carbohydrate, 4 grams fiber, and 4 grams of protein.

With 4 grams of fiber and 4 grams of protein these pretzels will keep you full. I recommend adding a protein to increase satiety even further. Here are some examples:

• Dipped in hummus or tzaziki
• Paired with an ounce of low fat cheese
• Added to trail mix with nuts and dried fruit

Nutrition Tidbit: Pretzels and other high-carb snacks can be addicting, portion out one serving rather than eating straight from the bag!

Have you tried these pretzels?

Is Pasta Fattening?

Pasta gets a really bad rap.  One claim I hear all the time is: “Pasta is Fattening.”

To set the record straight, pasta is not fattening, in fact it contains very little fat.  The issue is that if you overeat carbs (ie you give your body more than it needs) then your body will turn the extra carbohydrates into fat for storage.

The main issues I see with pasta are that it’s usually eaten as a refined grain (regular semolina pasta) and that the portion is too large. However, pasta can be enjoyed in a healthy way when you keep an eye on your portion and if you choose whole grains.  White pasta is fine sometimes, but try to choose whole grain the majority of the time.  The fiber in the whole wheat pasta will help keep you more full, stabilize your blood sugar levels, and provide more vitamins and minerals.

Having trouble switching to whole grain?  Here are a couple brands I recommend.

• Barilla Plus – you can find this kind at your average supermarket.  While it isn’t 100% whole wheat, it’s a good compromise especially for those who love white pasta.
• Whole Foods 365 Whole Wheat Pasta – this pasta gets rave reviews time after time.  And it’s less expensive than the other brands sold at Whole Foods!

Nutrition Tidbit: 1 cup of cooked pasta (white or whole wheat) contains approximately 200 calories.  It does vary based on shape.  If you want to be very accurate then weigh out the pasta before cooking.  2 oz of dry (uncooked) pasta is 1 serving.

Do you like Whole Wheat Pasta, or have you had trouble switching?

High Protein Diets & Bone Health

In the early 1900s thoughts started brewing that a diet high in protein would lead to bone loss.  This notion has remained for many years, but is it true?

Osteoporosis or low bone mass, is a huge problem that affects approximately 44 million Americans.  Those with osteoporosis are usually told to limit protein, caffeine, phosphorus and sodium.  But is there any validity these recommendations?  Today we’re going to focus on the effect of protein.

I’ll try to simplify this is as much as possible!  The theory stems from acids and bases.  There are certain anions that are “acidic” such as: phosphate, sulfate, and chloride.  Then there are anions that are “alkaline” such as: sodium, potassium, calcium, and magnesium.  Foods high in sulfates are: meat, fish, dairy and grains.  Foods high in potassium are fruits and vegetables.  One would think that if you eat a lot of high protein foods (acidic) then your body needs to balance it out with bases and will do this by pulling calcium (alkaline) from the bones.

However recent studies have shown this is not the case.  Also if you think of it in this way, sodium would be just as protective as potassium!  Which is not the case.  There are many factors that go on when we eat, we’re not consuming individual nutrients, there are many synergestic effects taking place.  Therefore, when you consume grains that are high in sulfer amino acids (similar to meats), they also contain alkalis that balance it out.

Recent studies have shown that when individuals consume more protein (~ 20% of total calories) there is no negative effect on bone health! In fact some studies have shown that high protein intake can actually increase calcium absorption.

Would I recommend a very high protein intake similar to one of a body builder – not necessarily.  But a moderate to moderately high protein intake should be fine.  I also find that my clients have an easier time maintaining and losing weight with a higher protein intake due to the satiety level.

Roasted Brussels Sprouts

I know what you’re probably thinking, brussels sprouts?!  I hate them!  Well before you put your nose up, try making them one more time, this time roasting them.  I promise you, they will taste like a completely different vegetable from when you had them growing up.

Roasting vegetables brings out their natural sweetness, and makes them less bitter.  During the process your brussels sprouts will brown, crisp and caramelize turning them into something absolutely delicious!

Method

• Preheat oven to 400°.
• Line cookie sheet with aluminum foil prepared with cooking spray.
• Wash brussels sprouts, remove stem area and slice in half.
• If you’re watching your calories and fat, simply spray cooking spray on the vegetables.  Add salt and pepper to taste.  You can also drizzle a couple teaspoons of olive oil if you prefer.
• Roast in oven for approximately 25 minutes.  If you have a convention oven you will not need to flip, if your oven is not convention check after 15 minutes and flip sprouts.  Oven temperatures and times will vary.

For each cup of raw brussels sprouts used the nutrition facts are: 40 calories, 0 grams fat, 8 grams carbohydrate, 3 grams fiber, and 3 grams of protein.

For each teaspoon of oil used you will add 40 calories and 4.5 grams fat.

Nutrition Tidbit:

• Brussels Sprouts are in the cabbage family and are at their peak from fall to early spring.
• This vegetable is a nutrition powerhouse!
• Brussels sprouts are an excellent source of vitamin K and vitamin C.
• These vegetables are a good source of folate, vitamin A, manganese, fiber, potassium, vitamin B6 and vitamin B1 (thiamin).
• Brussels sprouts are also rich in the phytochemical, sulforaphane, which has been shown to have a protective effect against the growth of certain cancers.

Do you like brussels sprouts?

Hunger vs. Appetite

I love talking about the difference between hunger and appetite.  Do you have any clue what the difference actually is?  Many people use these terms interchangeably, but they’re very different!

Hunger is the physiological need for food.

Appetite is the psychological desire for food. 

So let’s see why understanding the difference between the two is actually important.  What are some signs of hunger?  Stomach growling, light-headedness/dizziness, low blood sugar, etc.  Now let’s think about appetite for a minute…as I mentioned it is your psychological desire, so there’s nothing physiological going on here.  Appetite is driven by outside cues – the smell your favorite bakery as you walk by, being in a social situation around food, or maybe your mood.  If you end up eating but it was not caused by hunger, it was your appetite speaking.

It’s really hard in our society today to control your appetite, especially when we’re surrounded by food 24 hours each day!  If you’re upset and you want your favorite comfort food you can have it in minutes!  If you’re trying to eat really well, but go to a cocktail party with your favorite food that you cannot resist it’s hard to stay in control.  Or if you walk by your favorite pizza shop even if you’re not hungry and you’re committed not to stop in, but the smell draws you in, that was your appetite speaking. 

Appetite is hard to suppress, especially since we give in to these temptations all the time.  The next time you are around food ask yourself this “Am I actually hungry?”  I know it’s sometimes hard to tell if you’re hungry or not, but try to pay attention to your hunger before and after every time you eat to  get an idea of what it’s like to be hungry and full.  And if you’re not hungry, but you decided that you still want to eat – address it and be aware that you’re not hungry.  When you eat all the time from outside cues it’s hard to control your weight. 

I challenge you to start paying close attention to your reason for eating, is it driven by hunger or appetite?

Do you pay attention to your hunger levels and try not to eat when you are not hungry?

The Better Butter

The next time you reach for the butter to add to your bagel or toast, think again.  Why not use a healthy nut butter such as peanut or almond butter.

Nut butters are very healthy for a number of reasons:

1. Contain mostly healthy fat (mono and polyunsaturated fats).
2. Contain protein.
3. Contain fiber.
4. Contain a variety of vitamins and minerals.

Butter or cream cheese are both predominately unhealthy fat (saturated), have zero grams of fiber and contain little to no protein at all.

The benefit of swapping out your everyday butter or cream cheese, will mean your doing something better for your heart and it will keep you more full thanks to the protein.

Here’s the Peanut Butter I’m currently eating:

This is similar to any other smooth natural peanut butter you will find.

Here’s my label:

Nutrition Tidbit: Nut Butter

• Read the ingredients.  You should find: nuts (peanuts, almonds, cashews, etc) and maybe salt (if you prefer it salty).
• Avoid any nut butters with trans fat (partially hydrogenated oil) and/or sugar.
• Many “natural” nut butters add palm oil, which is a saturated fat, to help prevent the oil from separating.  I recommend avoiding ones with palm oil since it adds unnecessary saturated fat.
• Since there are no additives or preservatives, you must keep the nut butter in your refrigerator as nuts do go bad.

What’s your favorite nut butter and how do you like to eat it?

My favorite is peanut butter and I love it on a hot toasted whole wheat english muffin with sliced banana – yum!