Every week I meet at least few new clients who are having trouble losing weight, despite making healthy food choices.  When it comes to those food choices, you can get too much of a good thing.  Being able to recognize what makes a normal portion  is essential if want you to maintain your health and your weight.  Some people are just eating too much, or at least, enough food to keep their weight right where it is…not budging at all!  It really is about how much you eat of any food.

One quick and easy way to determine portion size  is to use what is known as the “plate method”.  This has method has received a lot of attention recently and it is one of my favorite ways to show clients how to zero in on those portions.   “My Plate”  is the new guide for healthy eating.  To use the plate method:  start by dividing your plate in half.  Fill half of the plate with vegetables or fruit. Divide the remainder of your plate into two quarters.  One quarter of the plate is used for a protein food (meat, fish, beans, etc.) and the other quarter is used for a whole grain or starchy food (potato or rice).  Visualizing the plate in this way makes it easy to learn about healthy portion sizes, especially for those who don’t want to measure their food. 

One thing you must consider, however, is how big are your plates?  It is not unusual for standard size dinner plates to come in sizes of 10 inches or more.  A nine inch plate used to be the standard.  Unfortunately, if you start with a larger plate, the tendency will be to fill it up.  Portioned food on a large plate looks like you aren’t getting enough food!  So if you have large plates, think about scaling down to a 9 inch size.

Besides using the plate method, weigh or measure your food portions from time to time.  Big portions are everywhere, and we get used to seeing too much food on the plate no matter where we go.  It’s easy to lose sight of reasonable portions.  I recommend getting a food scale or using measuring cups every few months to “revisit”  portion control.

Here are some basic guidelines for correct portion sizes:

• Protein foods:  (such as lean meat, fish or poultry): 3-4 ounces 

• Vegetables:  1 cup raw or ½ cup cooked (try to eat at least 4-5 

portions daily!)

• Fresh fruit: 1 piece is one serving.  Berries or Melon: 1 cup.  Juices or

canned fruit:  1/2 cup.

• Starchy foods or whole grains:  1 portion is usually 1/2 cup or 1 oz. if a bread

• Non-fat milk or yogurt:  1 cup

• Fats:  (oil, butter mayonnaise):  1 tsp.

Maintaining reasonable food portions, and “checking in” on the amount you put on your plate from time to time is one of the most effective ways to get back on track with weight loss.  If you eat healthy but your weight is stuck, check to see whether you are getting too  much of a good thing!

The grain alternatives shown here are not only gluten free, they are also diabetes friendly.  Today, more people than ever are being diagnosed with diabetes or a gluten intolerance such as celiac disease.  Both conditions require special attention to meal planning.  Including one or more of these grain alternatives adds  a choice where other restrictions may apply.

Amaranth:  a broad-leafed plant which produces a tiny grain-like tan seed.  It has been used as a staple by many ancient cultures around the world.  Amaranth can be cooked in its whole form, and now you can find various products made from amaranth such as cold cereals or snack crackers.

Quinoa:  Quinoa has been used by cultures in South America for hundreds of years, but today many varieties are grown in North America and people are discovering just how versatile quinoa is. Quinoa seeds have natural covering of saponin which is a bitter substance that protects the seed from insects and birds.  Quinoa often needs to be rinsed with cold water and drained before cooking to remove the saponin.

Millet: most types of millet are used for animal or bird seed, however certain varieties are used for human consumption.  Millet is a small round seed that is a light yellow color with a sweet, nutty flavor.

All three of these grain alternatives are actually seeds and not grains at all.  However, once prepared, their taste and physical properties are very similar to grains.  The nutritional value of amaranth, quinoa and millet include higher amounts of fiber and protein compared to wheat or rice.  All three provide a rich source of iron, magnesium, and B vitamins.

Grain alternatives can be cooked whole or  ground into flour for baking purposes.  1 cup of grain alternative cooked with 2  or 2 1/2  cups of liquid makes an easy side dish in about 20 minutes.  The grain alternatives can be used as a hot cereal,  added to soups and stews, or mixed with other grains and vegetables.  When ground into flour for baking, amaranth, quinoa or millet are best combined with other another flours.

There are some distinct advantages to using grain alternatives.   These tiny little seeds outshine the nutritional value of grains we usually eat.  Learning how to prepare them is really quite easy, and requires no more effort than making a side of rice.  Lastly, they offer something that many of us are looking for:  food that is nourishing, good tasting and satisfying.  The next time you are food shopping consider picking up one of the grain alternatives for something different and healthful!

Buckwheat is a nutritious gluten free whole grain that I have used often.  I was determined to find gluten free buckwheat soba noodles to add to my grain choices.  These are very thin noodles made from buckwheat flour and used in Asian cooking.  With the right sauces, these delicate noodles are quite delicious.  My search at various health and food markets yielded two results:  I found a variety of buckwheat soba noodles, but almost all had wheat flour added.  When I finally soba noodles without the wheat flour added, I was shocked to see a price tag of over $8.00 for a very tiny package.  So that was the end of my search in the stores.

Since I have a supply of 100% buckwheat flour on hand, I decided to try making my own noodles. A quick search of recipes provided basic proportions for buckwheat flour, water, and vinegar.  I made the basic flour and water dough and I have to say the results where somewhat satisfactory.  Because the dough was strictly buckwheat flour and water, it was dry and crumbly.  Handling the dough when rolling out  and cutting the noodles into flat, narrow strips was no easy task.  In the end, the noodles cooked up just fine and they were good.  There was just a little too much work involved so I decided to do things differently the next time.

My second round making the buckwheat noodles went much better.  This time I searched for recipes that would include ingredients to hold the dough together better, thus making it easier to handle.  I found a wonderful recipe that worked out just great from Brittany Angell’s blog Real Sustenance . The addition of eggs, xanthan gum, and the tapioca flour were just the thing to make a noodle dough that is easy to work with.

Instead of rolling out the dough and cutting into noodle strips, I decided to take my pasta machine out of retirement (I haven’t used in several years) to see if the dough could be transformed into a spaghetti-type noodle.  As you can see from the photos below, the pasta machine did the trick and in much less time than hand rolling and cutting noodles!

The noodles turned out to be delicious and this is a recipe I will definitely use again.  I learned that the noodles tend to swell when boiled in water, and the result was a much thicker noodle than the packaged type.  So, the next time I make these, I’m going to try using a thinner spaghetti plate in the pasta machine.

This recipe made approximately six servings.   I prepared the noodles with with a little sesame oil, gluten free soy sauce, and sesame seeds, and served them with stir fry beef and vegetables. Delicious!

Per Serving: 197 Cal ;  5 g Protein; 7 g Tot Fat; 1 g Sat Fat; 2 g Mono Fat; 30 g Carb; 2 g Fiber; 27 mg Sodium; 82 mg Cholesterol

I think this means that the pasta machine, is going back into full service again!

If you need to follow the gluten free lifestyle, consider making some of these your “go to” foods for staying healthy!

1. Lentils:  Lentils are versatile, economical, and take just 20  minutes to prepare.  Lentils are rich in fiber, vitamins and minerals.  They are the perfect addition to protein-rich meatless meals, and can be used to make soups, stews, salads or combined with gluten free grains.
2. Buckwheat: Contrary to its name, buckwheat is not a form of wheat at all.  Although it is sometimes referred to as a whole grain, it is, in fact a fruit seed that is related to rhubarb. Buckwheat has eight essential amino acids,  and is rich in many B vitamins, phosphorus, magnesium, iron, zinc, copper and manganese.  Buckwheat is more than just pancakes.  There are buckwheat hot or cold cereals, buckwheat groats, or Kasha, a roasted form of buckwheat. Buckwheat flour can be used to make soba noodles or mix it with other gluten free flours for a versatile gluten free flour mix.
3. Berries:  Include any or pick your favorite!  Berries with bright colors such as blueberries, raspberries or strawberries are high in vitamin C and antioxidants.  Add berries to cereal, yogurt or salads to help boost your fiber intake too.  Berries tend to have less natural sugar than some other types of fruit:  most fresh berries have just 70-80 calories per cup!
4. Kale:  Kale has increased in popularity, and many people who never tried it before are starting to see it’s value.  Why? It’s low in calories at just 35 calories per serving and has a high concentration of antioxidant vitamins A, C, and K.  Besides that, it is a rich source of the minerals copper, potassium, iron, manganese, and phosphorus.  Kale works well in soups, salads and yes, oven roasted Kale chips!
5. Nuts:  Rich in energy, protein, packed with antioxidants, vitamins, minerals and much discussed omega-3 fatty acids, pick your favorite and have a handful every day.  As long as you keep the portion size in check, nuts are very user friendly.  Nuts are an easy choice for snacks, and can be added to salads, in cooking or mixed with fruit. Mix nuts in with dried fruit and gluten free dry cereal and you’ve got a delicious trail mix.
6. Sweet Potatoes:  White potatoes are nutritious, but sweet potatoes are even better! This starchy root vegetable is rich source of flavonoid anti-oxidants, vitamins, minerals, and dietary fiber that are essential for optimal health. Buy fresh sweet potatoes for the best flavor. Peel, slice, and roast in the oven with a bit of olive oil for delicious “sweet potato fries.”  Short on time?  Fresh sweet potatoes take just 4-5 minutes in the microwave.
7. Quinoa:  Sometime referred to as an ancient grain, quinoa is actually a seed.  It takes just 15 minutes to prepare, and can be used as a cooked cereal, side dish, or ingredient were a grain is called for.  Besides being higher in protein than most  grains, quinoa is a rich source of iron, fiber and magnesium.

The gluten free lifestyle, either by choice or necessity is not just about avoiding all gluten and wheat products.  Having a healthy, nutritional eating plan has to be major consideration as well.  Packaged gluten free products don’t always deliver the nutrition, and while this is by no means a complete list of super foods, count them in if you want to eat healthier!

Lately, I’ve had clients without celiac disease or gluten intolerance ask whether they should go on a gluten free diet to improve their health. The emergence of many food products, along with some help from celebrities and TV talk shows have made the gluten free diet popular indeed.

So should you go gluten free?  The short answer to this question is “it depends on your why you are doing it.” For those diagnosed  with celiac disease or gluten intolerance, the gluten free diet the only treatment for getting well.  For everyone else, it’s not likely to be the magic bullet to weight loss or better health.

For years I have helped clients with celiac disease or gluten intolerance learn how to navigate in food markets and restaurants so that their food choices are gluten free.  The learning curve for going gluten free is pretty steep. It can take weeks or months to learn how to get gluten completely out of your diet. Just learning what foods are gluten free and how to read ingredient lists on labels is a daunting task itself.

This past week I got to experience that  learning curve first hand, when I received my own diagnosis of celiac disease.  To say I was stunned is an understatement. Having none of the classic signs of celiac disease, it took me several days just to process this reality.  The proof, of course, was in the blood work and small intestinal biopsy.  Had I not seen those results for myself, I would not be convinced.  So here I am in the same shoes as my clients who have think about every food I choose to eat.  Fortunately for me, I already know what to look for and how to prepare gluten free foods.  It’s just that I’ve never had to do this before.

Yesterday I spent the better part of the day food and planning for the items I will need for my meals.  I’m weeding out those items I will no longer use.  It’s unlikely that I will purchase many of the packaged gluten free products, as many are high in calories and low on fiber and nutrition.  I’ll stick to the whole foods and try my hand at baking a some gluten free items from scratch, using gluten free whole grains.  I know I will miss eating many favorite foods (pizza and pasta for starters), but fortunately I am fond of many naturally gluten free foods that I already eat on a regular basis.

In the weeks to come, as I adjust my style of eating I’ll add some recipes and observations about living the gluten free lifestyle to my blog.  I’m sure that even with my training and knowledge of the subject, there’s still lots to learn.  Living it is sure to be different than teaching it!  I’ll keep you posted.

            When produce is organic, it means that it has been produced without using chemical fertilizers or pesticides. There are some compelling reasons why people choose to buy organic produce. For one thing, organic produce minimizes exposure to pesticides and other chemical additives. By eating organic produce one can avoid the pesticide residue left on foods.  Hands down, organically raised food is better for the environment. Absence of pesticides results in healthier soil, water, and wildlife. Buying organically grown produce supports small farmers and contributes to biodiversity.

             Some people choose organic produce because they believe it has a higher nutritional value than commercially grown produce. The comparisons of nutritional content between food organically grown and conventionally grown produce, however, shows little difference. Consider also that much of the produce we buy today is not always locally grown. We have many fruits and vegetables to choose from year round because they have been shipped from other parts of the country (or the world).  The fact that a fruit or vegetable is organic does not necessarily translate to nutritional superiority simply because it’s organic. If shipped from far away, it may already be past its nutritional peak.

             For many health conscious families, the purchase of organic produce is cost prohibitive.  As much as they would like to eat more organically grown food, they simply cannot afford the higher cost.  Most of us have a food budget and have to make choices about what we buy, and perhaps a compromise is what’s called for. There are a two things you can do to take advantage of organically grown produce as much as possible.

1. Buy local organic produce when it’s in season.  In many parts of the USA, that means taking advantage of certain fruits and vegetables during the warmer months when available.  Freezing or canning local organic produce is a possible option when those items are out of season.
2. Buy conventionally grown produce from the “Clean 15” list, and organic only for those foods that are on the “The Dirty Dozen” list.   The Dirty Dozen are the fruits and vegetables which have the largest amount of pesticide residues, and the Clean 15 have the least amount.

•  The “Dirty Dozen”:

            celery

            peaches

            strawberries

            apples

            domestic blueberries

            nectarines

            sweet bell peppers

            spinach, kale and collard greens

            cherries

            potatoes

            imported grapes

            lettuce

• The Clean 15:

            onions

            avocados

            sweet corn

            pineapples

            mango

            sweet peas

            asparagus

            kiwi fruit

            cabbage

            eggplant

            cantaloupe

            watermelon

            grapefruit

            sweet potatoes

            sweet onions

            When the warm weather arrive again, make a habit of visiting your local farmers’ markets and buy local organic produce throughout the season.  To find local markets in your area go to http://www.localharvest.org/farmers-markets/

]]> http://www.nutritionxpert.com/is-organic-produce-worth-the-extra-cost/feed 0 http://www.nutritionxpert.com/2013-food-trend-cooking-eating-more-meals-at-home http://www.nutritionxpert.com/2013-food-trend-cooking-eating-more-meals-at-home#comments Tue, 15 Jan 2013 21:59:25 +0000 thexpert http://www.nutritionxpert.com/?p=2109 Lately, I’ve been reading articles about the predicted food trends for 2013.  One trend that caught my attention above all the rest is the idea that more people will be preparing and eating more of their meals at home.  I hope this is true and a trend that is here to stay!

Over the years, home cooked meals have been replaced meals on the run, fast food or take-out foods. I have  met many people who simply have trouble finding the time or don’t know how to put together simple, healthy meals.   I have met clients who literally consume ALL of their meals on the run, and never have a meal at home.  With so many sources of food available everywhere and at anytime, it’s easy to see how this could happen.  Yet, there are a number of compelling reasons why you should rethink how you (or your family) get meals.

• Quick and simply prepared foods made at home could help you get healthier, lighter, and provide you with a bit more cash to spend on other things.  Home prepared foods are almost always lower in fat, calories and sodium.  The person who prepares meals at home has control of how the food is made, what goes into it, and most importantly, how much is served.

• Meals purchased out are usually in much larger portions than one might have at home.  A quick check of the caloric content of many chain restaurant meals reveals some alarming news…those meals could contain 1000 or more calories.  How many times have you consumed the entire portion of a large restaurant meal?   Unless you are taking half of that portion home, you may be consuming far more calories than you may realize.  If the dish is prepared with heavy sauces or oils even a half portion can mean lots of extra calories.

• A side benefit of eating at home:  more family time together and the chance to teach your children healthy eating habits.  Families who eat on the run all of the time lose out on quality time to communicate with one another about school, work or the day’s events.  Eating meals together as a family is an opportunity to set a positive example and educate your children about healthy eating.

You don’t need to have special cooking skills to put together healthier meals at home.  Here are a few examples of how to start:

• Start having breakfast at home instead buying the calorie-laden breakfast sandwich.  A bowl of cereal with low fat milk, fresh fruit and perhaps a yogurt can help you start your day.
• Brown bag your lunch instead of getting fast food or take-out every day.  No need to get fancy here if you don’t have time.  A sandwich or portion of last night’s leftovers will do.  Add a piece of fruit or cut up raw vegetables to round things out.
• For dinner, prepare simple meals once and make enough to have leftovers at another meal.  Grilled or broiled chicken, fish or lean meat with a potato or whole grain pasta and steamed vegetables, takes less than 30 minutes.
• Cook and plan meals ahead for the week to save time.  Once you get in the habit of preparing a few things ahead of time, the rest gets easier.

Taking time to make your own meals more often can go a long way towards a healthier style of eating and weight loss.  Want to follow this trend in 2013 and going forward?  I have more ideas and ways to accomplish this in my new book “The Quick Start Guide to Healthy Eating.” 

People who make resolutions usually tie their self improvement to weight loss, exercise plans or new diet theme.  Whatever your ideas for renewal are in the coming year, maybe resolving less could mean more.

I am not opposed setting goals for self improvement.  In fact, goal setting is the foundation of achievement.  But when clients share their health and wellness plans with me, I hear the same vague resolutions over and over again:  lose weight, exercise more, start eating healthy, etc.  These are not goals, but rather ideas of what someone thinks they “should” do.  Without a clear plan these ideas remain just that…ideas.

Why not turn your “resolutions” into something tangible that could actually reward you with results?  Here are some examples of what I mean:

• Resolution: Eat healthier       Tangible goal:  Eat two pieces of fresh fruit every day
• Resolution:  Lose weight       Tangible goal: Bring my lunch to work 4 times weekly instead of buying out
• Resolution:  Exercise more     Tangible goal:  Walk on my treadmill for 20 minutes Mon-Wed-Friday at 4pm

Goals look different than simple ideas because they are SMART (Specific-Measurable-Action Based-Realistic-Time Oriented). Each of the resolutions now has a real, but simple action that could ultimately move you closer to what you want to achieve.  Make goals small and simple so you feel a sense of accomplishment every step of the way.

This is what lifestyle change is all about. I know it does not seem as exciting as starting something bold or new, but it’s the stuff that success is made of.  Turn your big ideas into small tangible goals and by next year, you will have lived up to your resolutions!

May the New Year bring you happiness, health, and wellness!

For many, pre-diabetes is barely noticeable. The person may feel a bit tired, but presumes that is normal because of a busy lifestyle.  They may not make the connection between the fatigue and the pre-diabetes. Here are some symptoms that may or may not occur, but if you have any, you should pay attention to them.

• Sudden increased thirst or more urination than usual.
•  Fatigue that just does not improve, even if with more sleep.
• Blurred vision that is not permanent, but tends to come and go. Perhaps suddenly your usual eyeglass prescription does not seem to correct your vision.

The most important thing to know about pre-diabetes is that you should not ignore it. If you have some of these symptoms or feel that things are not quite right, get it checked out. You could have pre-diabetes.

People who are overweight, sedentary, or have a family history of diabetes are more at risk for pre-diabetes and should have their blood sugar tested routinely; at least annually.

Although pre-diabetes is not yet diabetes, don’t assume it will get better on it’s own or go away.

If you suspect that you may have pre-diabetes:

• confirm the diagnosis by having your blood glucose checked
• start taking action to correct the problem.

Ignoring pre-diabetes for a year or two can send you well on your way to full blown diabetes or even development of associated diabetic complications.

Even though you may not want to hear the news that you have pre-diabetes, if you take action right away you can possibly reverse it, or at the very least, slow down the progression to type 2 diabetes.
What actions do you need to take?

• Work with a registered dietitian and you health care provider to get on a healthy eating and exercise plan
• Learn how to monitor your blood glucose (2-3 times a week is a good start)
• Follow up with your physician routinely to make sure that your pre-diabetes is not worsening

If you have pre-diabetes and would like to read about how to manage and possibly reverse this condition, you may want read my ebook, Pre-diabetes:  Your Second Chance at Health.

Since we just celebrated Thanksgiving, here’s the pressure cooker method for making Turkey Stock:

1. Add the turkey carcass to the pressure cooker pot.  If it’s large, you may need to break it up into several smaller pieces.
2. Add 1 small onion, chopped, 2 carrots, chopped, 2 stalks celery chopped, ¼ cup parsley or 1 Tb. dried parsley, 1/2  tsp. pepper, and 1 tsp. salt.
3. Add enough water to cover the turkey bones by about 2 inches.  *Do not fill the pressure cooker more than 2 thirds full for this or any other recipe that you make.
4. Lock the lid and pressure cook on medium pressure for 35 minutes.  Remove pressure cooker from the heat and let the pressure drop of its own accord.
5. Strain bones and vegetables from the broth; discard bones and vegetables.
6. Place broth in a covered container and refrigerate.  Allow fat to congeal in the top and skim off the hardened fat and discard.
7. Your stock is ready to use or it can be from in smaller containers for later use.

   The nice part about having your own homemade stock on hand or in the freezer is that it serves  many cooking needs without the extra salt and preservatives.   Homemade stock can be made using poultry, fish or meat bones, or vegetables.  The pressure cooker saves you time, money and energy!
   If you don’t have a pressure cooker, consider a 4 quart or 6 quart size for everyday cooking. 
   Here are two reliable, well-performing pressure cookers that I like.
   

   Why not add one of these to your Christmas list?  You will be cooking and loving the pressure cooker in no time!