An Apple A Day May Not Keep Bloat Away

Ladies and gentlemen, children of all ages (nope, not talking about the circus) all have unpleasant changes in their bowel movements bloating or gassiness from time to time. For some, these GI symptoms are a daily struggle. I’ve had clients who have dabbled in lactose free or gluten free with little improvement. A couple of years ago, I learned of the Low FODMAP diet. FODMAP stands for Fermentable Oligo-, Di- and Mono-saccharides, and Polyols. God bless the acronym.

The science: high FODMAP foods are poorly absorbed in the small intestine which leads to bacterial fermentation in the colon and then bloating, pain and gas in susceptible individuals. So what foods are these? Fruits such as apples and pears, many vegetables including onions, garlic, asparagus, wheat (because of it’s fructan content not the gluten), most artificial sweeteners and legumes.

It’s generally suggested to first eliminate all high FODMAP foods and then be sure to keep total FODMAP content in your diet low. There’s a threshold effect so a little bit may be fine but in combination…. watch out. A recent Wall Street Journal article talked about the low FODMAP concept, which originated in Australia, gaining support in the US.  The results from the studies done are impressive with figures around 75 to 80 percent of participant’s symptoms improving. I have introduced the FODMAP system to many clients but have a nutrition colleague, Gina Casagrande aka The Candid RD, who is not only a fantastic supermarket nutritionist but also a low FODMAP follower herself.  Gina’s blog has been one of my favorites since I started this one.

Who should try the FODMAP system? 

I think anyone who feels like they are constantly bloated, gassy, or who has chronic constipation and diarrhea (on and off). However, I wouldn't suggest anyone doing it without a dietitian to guide them, as it's easy to fall short in certain nutrients if you aren't careful (so many vegetables and fruits aren't allowed!).

How long until you felt it was "working"? 

Honestly, within a couple days.  Prior to starting the diet, I was eating garlic and apples every single day. These are two foods that give me my worst symptoms, so when I took them out of my diet I felt amazing (as in, I didn't have gas and bloating).

I'll admit I hadn't heard of FODMAPS until the last couple of years, why do you think it’s gaining ground (WSJ article etc.)? 

Because it works.  More and more people are trying it out of desperation and realizing that it's helpful.  More research is being done too, which means more widespread knowledge and education.

Is this something you have to do 100%? Do you ever cheat? 

Oh yes, I cheat, but only if the food or drink is worth the pain. Actually I've found that certain "bad foods"  (like beans) that don't cause me a lot of problems unless I eat a lot of them.  Then there are foods (like garlic) where if I eat just one bite I have a problem.  I have been doing this diet for three years now, so I sort of know my limits.

What food(s) do you miss the most?

 I miss apples, a lot.  I miss garlic and onion too, but mainly because it's difficult to cook without those. 

What resources you'd suggest?

 I encourage anyone to get in contact with me if they have questions. Also the booklet from the Monash University in Australia (where most of the research has been done) has been a lifesaver for me.


Thanks Gina, this is not an easy protocol to follow because there are items in each food group to avoid. On the other hand, if it's a way to figure out triggers for pain and discomfort it's well worth it.Have you heard of FODMAPS before? Do you know anyone who has tried this approach? And because we’re “going there” what are your GI issues?

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Do you love who you are (in a bathing suit)?

So, if things had gone according to plan, I would be writing this post from the beach in Turks and Caicos where I was supposed to be as of yesterday. We had coverage from Granny and the nanny, a few days off from work and credit from a trip we postponed in July. This time, it wasn’t a tragic event but a mishap on skis by my 9 year old that led to our decision to stay put.

He has since graduated to a brace (better/less smelly) and has the Tom Brady injury, a fact he loves.

Although I didn’t have the beach experience, I did have the pre beach experience or anticipation. What works from a body and body hair standpoint in ski clothes doesn’t cut it on the beach. I followed some pre-beach protocol and for the most part cut out the 3 C’s.

There are times I draw inspiration from articles in The New York Times, The Wall Street Journal or The New England Journal of Medicine. This time, with the beach on my mind, I was moved by something in the scholarly US Weekly issue 884. It wasn’t the thought provoking cover question “Do Cheaters Ever Change” (I say they do not) rather it was one of the “Hot Pics”.  The photos that caught my eye were of  Julianne Hough, the girlfriend of American Idol host Ryan Seacrest, jumping off a big boat  humongous yacht. In the photo above she’s doing an impressively  graceful dive. In the other images she was being goofy and jumping into the water like a child would off a diving board (like my son would if not sidelined L).  There is nothing self-conscious about her despite the tiny swimsuit and paparazzi lurking that I assume she new about.  The caption read, “I love who I am and I’m going to go for it and have that confidence”.

I know nothing about this woman but I know a statement like that, regardless of abdominal prowess, is unusual. It’s very different from the way I think or many clients think. If nothing else, don’t we worry that teeny swimsuits will not stay in “their positions” during water sports? I was with a few friends after a workout class today and we were talking about weight. One fit friend said, “when I mention gaining weight my husband says he doesn't even notice what I'm talking about.” We all remarked it would be nice if we didn’t notice when a few pesky pounds creep on and that her husband is very well trained. So what to do to "love who you are" more?

• Use Affirmations- when that negative talk starts counter it with something positive. When I’m running I often say “I’m lucky my body works” or “lucky to be able to run”. Sometimes saying I love my ________ (fill in body part of choice) can work nicely too. 
• Weight train- feeling strong is a great confidence booster. Whether it’s actual weight training or barre classes make sure you’re not just doing cardio.
• Give a compliment. It should be honest but you never know the boost saying some positive can give someone else. I think women are too stingy with giving other women props. 
• And when all else fails, grab a big cozy sweater as I do at the end of many ski weekends, anything could be lurking under there. That's one nice thing about being in New York versus Turks.

It's one thing to change your body but another to change how you feel about your body and that's totally within your control.

Do you think Julianne's confidence is unusual (for a female)? What do you do to love yourself more? And do you think cheaters change?
*Many of you have asked how to know when a new piece is posted, check out the new Subscribe button on the top right of this page. Thanks Carolyn!

Time-saving Breakfast: Microwave Egg Poaching and Scrambling

On my most organized days, I blend a smoothie while making the kids breakfast and pour it in a jar to take to work. Though clients complain about a lack of time in the morning, I find the actual scrambling of an egg or tossing veggies in the juicer doesn’t take all that long. Having said that, I generally have eggs boiled in advance  (click for instructions) and a couple Organic Avenue concoctions for really rushed days. My clients want quick and usually shy away from meals requiring extensive clean up at 7am.

In our house, the microwave should be called the defroster. The only items that end up inside it come from the freezer (chili, pancakes I made and froze, peas for kids’ pasta). Oh and yes, at times popcorn (not in the nasty bags) is popped in there too. I have been intrigued by the recent egg ads suggesting the microwave for scrambled eggs.  I tried this with a little Greek yogurt in place of the milk called for. I then tested it with a little Parmesan cheese.

I was also intrigued by The Kitchn’s suggestion to poach an egg in the microwave. I followed suggestions to poke the yolk so it didn’t explode and to add a little water and vinegar (I used apple cider vinegar). Changing the power level is beyond the scope of my microwaving abilities but it didn’t matter after 60 seconds I had a poached egg, my first poached egg I might say. I liked this even better than the scrambling method as I love a good runny yolk. Remove the egg from the mug with a spoon and transfer to plate.  I enjoyed my egg over leftover sautéed mushrooms. Any cooked vegetables or even salad greens would work. Since I’m not generally a poacher I would add this method to my morning routine

After a few tries:

Poached Eggs a la Microwave

Fill a mug to 1/3 full with water. Add a dash of vinegar. Crack an egg into the mug. Poke the yolk gently with a fork (or toothpick). Place cup in microwave, cover with a plate to avoid a really bad clean up job. Microwave 60 seconds or continue in 20-second intervals until set. Remove egg from vinegar water and spoon into plate. Viola.

 I’ve found something to cook in that microwave and my smoothies have some competition.

Have you tried the mico-egg thing? What do you use the microwave for? Any microphobes out there? What are your time-saving breakfast tips?Try this and let me know what you think.
*If you think this post could use a few pictures, let me just say GO GIANTS!*

White Bread in Healthy Clothing

“Tell me about the chicken cutlets” I said as I reviewed a client’s food journal. “Those were healthy I used panko”.  Now panko may be delicious, creating a crispy crust on food, but it’s not particularly healthy. Panko originated in Japan and comes from the Portuguese work pao (bread) with the Japanese suffix ko (flour or crumb). Panko are breadcrumbs. They have virtually no fiber, calories similar to other store-bought breadcrumbs with slightly lower sodium than a seasoned breadcrumb. Some brands of panko have trans fats although Edwards and Sons organic panko does not. For better “breading” use oatmeal pulsed in food processor. High fiber cereal or whole grain bread are other options. Panko is exotic sounding and therefore, I guess, seemingly better than breadcrumbs but it’s just ground crust less white bread, sorry. 

Other foods people cling to from diets of yesteryear. It amazes me when clients come in and report eating Special K cereal. I’m not a huge fan of cold cereal but you lost me on Special K. Maybe it’s that I like food to taste good or taste like something.  Side by side if you compare 1 cup of Special K cereal and white bread they look very similar.  A little over 100 calories, some salt and no fiber. You may say 100 calories is “good”; I  say 100 empty calories is a waste.

Then there’s the very popular Arnold Sandwich Thins. The label for their 100% whole-wheat flavor boasts “excellent source of fiber”. Here are the (unappetizing) ingredients

WHOLE WHEAT FLOUR, WATER, YEAST, SUGAR, WHEAT GLUTEN, CELLULOSE FIBER, POLYDEXTROSE, SALT, SOYBEAN AND/OR CANOLA OIL, PRESERVATIVES (CALCIUM PROPIONATE, SORBIC ACID), GUAR GUM, MONOGLYCERIDES, CITRIC ACID, STEVIA EXTRACT (A NATURAL SWEETENER), SOY LECITHIN.

Yes whole wheat flour is the first ingredient and that there are 5g of fiber listed per “thin”. Have a look at the bolded ingredients. Both are added fibers used to make food products appear healthier. In Canada, these added fibers aren’t allowed to be counted in the fiber content. (and hockey is much more exciting that baseball just saying).  If a product is really “whole” you don’t need to add fillers and good bread doesn’t need anything other than the first three ingredients above and salt.

I don’t eat wheat but if I were to have “white” bread I’d want a crusty baguette, maybe some challah or focaccia with rosemary. You can have your “thins”, “Special” food and fancy breadcrumbs…but I wouldn’t suggest it.

Did you previously think panko, Special K or sandwich thins were healthy? What do you use for breadcrumbs? What are other food examples of wolves in sheep’s clothing?  Isn’t it better when wolves are just wolves?

Paula Deen: from Burgers and Butter to Diabetes and Drugs

Did y'all hear? Soon I'll sell the pills with my cookbooks- no need to change a thing.

Paula Deen, the queen of fried everything, has diabetes and a lot of people are fired up about it. Janet Helm, on her Nutrition Unplugged site, wrote that the size of Paula's following comes with a certain responsibility. Initially I disagreed. Though Paula takes unhealthy to new heights, that’s her shtick. I don’t necessarily feel chefs have a responsibility to cook the way I do. And whether it’s Paula Deen, Mario Batali or Ina Garten (who loves olive oil as much as Paula loves butter) I often adapt recipes keeping the flavor profile and cutting the calories. I don’t think Paula is any more responsible than the cupcake shop on my corner for my health.

I wouldn’t wish diabetes on anyone but, if anything, this reminds me of the 80’s Partnership for a Drug Free America commercial with the fried egg (this is your brain, this is your brain on drugs). If Paula was previously this smiley sugary chef now she’s the “this is what happens when you cook (and eat) like this.” The Paula Deen diabetes headlines will do more for people rethinking her cuisine then any adapted recipe ever could.

Many feel Paula has withheld this news. She has had diabetes for three years but hasn’t shared it publicly. On Today she told Al Roker “I wanted to wait until she had something to bring to the table.” What she meant is, she wanted to wait until she could announce her relationship with Novo Nordisk (her diabetes drug).  Oh yes, there’s a website too “diabetes in a new light” but let’s be clear the lifestyle filler is on the drug company’s site and they are paying her as their spokesperson.  When asked about her style of cooking Paula downplayed the food connection and said it’s “part of the puzzle” and then talked up genetics and stress as cofactors. This could’ve been spun so well. Paula could’ve said,  “I cooked like this for years and now I’m making some changes.” Instead, it’s I’ve cooked like this and now I’m taking a drug. I don’t know if I’ll be able to make my favorite Bobby’s Baked Chicken with Dijon and Lime (using Greek yogurt instead of mayonnaise) ever again.

What do you think of the Paula Deen news? Have you ever made her recipes? Isn't a chef working for drug company like a distillery teaming up with a liver transplant unit? 

Truffle Popcorn, Football and the Ghastly Golden Globes

When we woke up yesterday it was 1 degree out here in Vermont. I did what any reasonable parent would do and sent my kids out to ski anyway. They had lots of layers and hand warmers. As selfish as I am, the guilt got the better of me and after I logged six miles on the “dreadmill” (not my term but so good) with no TV to distract me, turns out it was too cold for the satellite to work, they came home. We also had houseguests up and we prepared for a day with lots of cooking, fire tending, football and the Golden Globes.

For football snacks, I made a big bowl of popcorn with truffle salt (recipe below) that dwindled quickly. I also tweaked Ina Garten’s Baked Fontina and served it with endive and celery to “lighten” it. We held our breath as the Giants played the Packers and eased our nerves with a bottle of organic Syrah and Peak Organic pale ale. We all cheered as the Giants took the lead and continued to extend it. It was such a good reminder that reputation doesn’t always matter and that if you come ready to play, anyone can win. The Giants did convincingly.

Before baking, image it melted and browned....ahhhh

While awards were handed out at the Golden Globes, there weren’t a lot of winning looks as far as our jury of nine, kids and adults, concluded. There is so much that’s said about weight and dieting but at the end of the day it isn’t size that matters. I don’t know if it’s a trend but the bed head hair made many stars look unkempt. There was also this prostitute-like makeup look with very dark eyeliner and bright lips that in high definition looked a little scary (the previously primped Clare Danes comes to mind). Then there’s the issue of age appropriate. I am no longer 20 and should not dress or ask my dermatologist to make me look as though I am. We age and with that there has to be acceptance and some wardrobe considerations. My friend’s husband woke up this morning saying he had nightmares about Jessica Lange’s backless dress.  Maybe she didn’t expect to win and have to stand up but she did, not good.  There were highlights, Octavia Spencer from the Help looked lovely in lilac, Natalie Portman elegant as always and Sophia Vergara showed you can tone it down when necessary. She was pretty and polished.

Flattering, appropriate and that color? Amazing

This says star, also says stunning

So while we all spend tons of energy getting in shape, at the end of the day a hairbrush and a good tailor may be just as important. Oh and I am sending Angelina my cast iron pan with baked fontina.

Truffle Popcorn

Heat 1.5 Tbs coconut oil (or other oil) and ¼ cup organic popcorn covered over medium to medium high heat for 3 ½ minutes. Give the pot a shake a few times to avoid burning or sticking. Transfer to a bowl large enough to toss. Add 1 tsp. additional coconut oil or butter and ¼ tsp truffle salt or more to taste. Makes 8 to 10 cups. 

How was your Sunday? What are some of your favorite cold weather munchies? Did you watch the Globes? Any catty comments? What do you think about people with unlimited "help" looking scary?

Why does it take a diagnosis to change eating habits?

If you were to come into my office and look at my client’s food journals, whose eating do you think is the healthiest? Weight loss clients? Or maybe triathletes? Prenatal clients would be a good guess too but none of these answers are correct. Hands down my most proactive clients are clients who have recently been diagnosed with diabetes or cancer or experienced a life threatening condition. These clients do anything in their power to improve their future health or simply have a future. In a follow up to the "Fat Trap" article the Huffington Post interviewed Tara Parker Pope about her personal struggle with weight. In the article Tara admits to what I just described, “if I had an immediately life-threatening medical condition, I'd drop everything to take care of myself.” She would, most people, like my clients, would.

Why does it have to come to this? Part of it is denial. We know we’re mortal but cannot live our lives fearing cancer or heart attacks, allergic reactions or amputations. That would be paralyzing. And yet any one of us can find out at any time that our health is very different than we thought it was. Let’s pretend  this happened. I know it’s not nice to think about but what if you showed up in my office after finding out earlier this week you had cancer. I often see clients in this numb period when they’re figuring out their treatment plans and lining up their “team”.  What would I tell you do? It would differ depending on your diagnosis but for starters, cancer loves sugar so we’d look at sugar in your diet. I’m not just talking high fructose corn syrup but agave, honey, evaporated cane juice too. Second, I’d look at the amount of animal protein in your diet and suggest that chicken, beef, pork and turkey be cut way down. And forget that take out salad and grilled chicken, all chicken should be organic and all meat grass fed. All chemical cuisine would be gone- the sweeteners (blue, pink, yellow) and the soda and have you read the ingredients in your gum lately? We’d pack your diet with produce with something green all meals (including breakfast). In the scheme of things, with everything you’d be facing this wouldn’t be that hard. 

We think of squeezing in the time to food shop, cook or exercise but shouldn’t it come first? If not, why?