Picking the perfect protein powder, give peas a chance

‘Tis smoothie season and whether you’re at the smoothie shop (we love our Juice Gen) or picking a protein for home blending there are a whole lotta choices. Well and Good recently asked for my opinion of protein powder newcomer pea protein.

Protein Pros

In general, increasing protein can increase metabolism and decrease levels of a hunger hormone ghrelin, So, ”go pro” and don’t be too concerned about it. How much protein?  I think safe to go up to 1 gram per pound of body weight. So, a 150-pound person can consume 150 grams pro/day. Trust me, I don’t think you don’t have to count grams but some people need metrics.

Why Peas?

We hear about whey, soy (yuck) and even hemp protein powders but let’s give some props to pea protein. It’s a non-dairy, soy free, vegan protein made from yellow pea. Pea protein is a great option or those with allergies or food sensitivities. And rest assured, pea powder doesn’t take like peas or split pea soup.

Picking a Protein:

Look on your labels for pea isolates and organic if possible. Some of the best brands are Swanson, Sun Warrior blend (not 100% pea) and Naked Pea.

So expand your protein horizons, different proteins have different benefit. And if you need more "smooth" advice check out our 7 Steps to Smoothie Success video . 

Not Everyone Supported Angelina's Message, Important Points From Someone Who Knows

When it comes to medical choices it’s impossible to know how we’ll react until we’re face to face with a diagnosis. I learned this first hand when my father was sick. When an infection found its way into a stent the doctor said (surgeons can be so eloquent) “it’s his life or his leg.” To complicate matters further, we had to make this decision for him. He was unconscious. We choose life (life!) but felt there was a good chance that when my handsome, somewhat vain dad woke up he’d feel differently. When he came to and was informed of his amputation he looked at the surgeon and instantly said “thank you doctor for saving my life.”

Last week, Angelina Jolie shared with the world, via The New York Times, that she had made her own harrowing medical decision. Having lost her mother to ovarian cancer and testing positive for a mutated BRCA1 gene she underwent a preventive double mastectomy. She was heralded a hero by many people; however, I received an email from someone who saw things differently. This someone, my friend Erin, has faced her own bleak medical news. I'm so grateful she was open to this Q/A.

Are you comfortable sharing a bit about you, your story?

Sure, last spring I noticed a lump in my breast. I mentioned it to my doctor at my ob-gyn visit. She brushed it off because of my age and lack of family history saying it was likely a cyst. I was told to let her know if it got bigger. Waiting was my one mistake. In August I called her back to say I had no idea if it was growing but it was still there and I wanted an ultrasound. I should have demanded an ultrasound to begin with to confirm or reject her assumption of a cyst.

I went for an ultrasound and what I thought would be peace of mind.  I waited. I was told I needed a mammogram. I waited. I was told I needed a needle biopsy because the mass was “suspicious”. I was scared but more annoyed that they would do all three tests to confirm it was a cyst.  The doctor told me that he would call with the results in 2 days. On August 14, 2012, at the age of 29, I was diagnosed with breast cancer. I couldn’t breathe. My boyfriend, at the time, raced home and my parents and sisters came over. I cried and cried for a day or two and then began to focus on finding the best doctors and putting a plan together.

Were you presented with a choice to have surgery or was it strongly recommended?

I was told to have a unilateral as things had spread to my lymph nodes and it was strongly recommended that I have a bilateral. When I asked my surgeon “If your daughter was sitting in my chair, what would you suggest?” She said bilateral. I felt like I was strong enough to go through this only once (anyone is – you go into survival mode). Even though tests showed that I do not have any genetic mutations I had a bilateral mastectomy in mid September, 8 chemo treatments from October to January, reconstructive surgery in February and 25 radiation treatments starting in March. I  finished April 16!

You reached out with objections to Angelina's Op Ed Piece, can you share your thoughts?  Were there any things you agreed with or related to?

I struggled with her references to “Pink Lotus Breast Center” it made it feel like a PR blitz versus a personal message. And the statement “I acknowledge that there are many wonderful holistic doctors working on alternatives to surgery.” I’m all for a paraben-free life but the insinuation that you can always skirt genetics (or breast cancer) with “alternatives” is irresponsible because of her influence.  Maybe Suzanne Sommers wrote the article for her.

What I wished that she included is that cancer can happen to ANYONE even if you don’t have the faulty gene (most women with breast cancer do not). While it’s important to know your history/risk, it’s absolutely critical to know your body. Women usually start mammograms at 40. Cancer can happen before 40, regardless of family history or genetics. I am proof.

There were other things I related to. I loved “On a personal note, I do not feel any less of a woman. I feel empowered that I made a strong choice that in no way diminishes my femininity.” She is the epitome of femininity and so for her to be so confident, after surgery, means a lot to women like me. 

Is the recovery as easy peasy as she mentioned? She also didn't have treatment so many women do/did. It wasn’t easy; you can’t use your arms for 6 weeks (think about getting up in the morning without using your arms to help). But the emotional issues that come along with the surgery were equally difficult. Things moved so quickly – diagnosis to surgery was less than a month.

What good do you think can come out of this conversation? I know it's not the same but I believe we need to talk about our bodies when they are healthy or not. Whether it's heart disease, constipation/colonoscopies/hormones or surgery, do you agree? The conversation is so important because it removes the stigma for women (and men!). Most things, when caught early, are treatable.

I know you've made some lifestyle and nutrition changes. What, from your experience, do women need to know?I became obsessive over what I was putting in and on my body (it was the one piece of control I had).

• I switched over all of my cosmetics, shampoo, body wash, deodorant to paraben-free, SLS-free all thanks to guidance from you and trial and error. 
•  I eat organic in my house and look for restaurants with organic options.
• I don’t eat anything burnt because of the carcinogens.
• I limit my soy intake to edamame once in a blue moon.
• I juice – during my treatments we had juicing parties with friends. We’d get a ton of fruits and veggies and vote on whose combo was best. I will never forget those nights because they were filled with laughter and I was completely distracted. 

I don’t sweat the small stuff. I thought I didn’t before but now I really don’t. When I was first diagnosed, I looked completely normal but was going through the worst days of my life. You really have no idea what people are going through. 

I knew Erin was beautiful, kind and smart before any of this. She was the person who traveled hours to  watch my boys, so that I could attend my sister’s best friend’s funeral (she had colon cancer). I never knew she was so strong; she says anyone would be but that’s not true. I put on my game face when I saw Erin but wept in the middle of Yellowstone Park when her sister first emailed me the news. I am so grateful that both Erin and Angelina's choices and strength will keep them alive and healthy. We must get the medical information but also know our own bodies and in the meantime make all those lifestyle changes before getting diagnosed.

Personally, I found the Brad Pitt inclusion the oddest part of Angelina's article. But that “then boyfriend” Erin mentioned? He’s her “now” fiancé. Let’s see if she beats Angelina to the altar.

What did you think of Angelina's announcement and decision? Had you thought about the BRCA 1 or 2 genes before? Is there any doctor's appointment or lifestyle changes can you make today? Or where can you sweat the small stuff less?

Monday Motivation: Eat and Run

Last Tuesday, on the eve of National Running Day (I’ll admit this wasn’t marked on my calendar) Marc and I went to an event for the launch of Scott Jurek’s book Eat and Run. There was a five-mile run before the lecture that we opted out of. Many people did not and as we took our seats in the Society for Ethical Culture, I noted both the lack of air conditioning and the smell of runners. Somehow when you run the smell doesn’t bother you as much. I apologize to all the people I’ve shared subway cars with after races; I totally get it.

My main motivation in attending this talk was the “eating” portion of this book. Scott Jurek is an ultrmarathon champion and also vegan. Marc on the other hand loves hearing about any sports-related challenge. He enjoys Real Sports in HBO, watching the Kona Ironman and basically anything ESPN has to offer. The moderator of the talk was Christopher McDougall, the author of Born to Run. It was difficult to hear (or see) much that went on but I took note when Jurek spoke of running “for the love of it without the promise of reward.” For example, we were told a group of those attending ran 32 miles around the perimeter of Manhattan, the morning of the event, for fun.  I left intrigued with a copy of Eat and Run.

What the lecture lacked the book makes up for.  This isn’t just a book about a guy who runs long distances; it’s a great story. Jurek grew up with a mother with MS and a demanding, unsympathetic father. Sports were in many ways an escape and you see the roots of his mental toughness. Jurek describes the key to his success  “I had a talent for gaining speed when others gave ground, I realized that no matter how much something hurt, I could gut it out.” The book is filled with stories, advice and great quotes:

My favorite, which reminds me of fearless Jen,

Always do what you are afraid to do.
Bernard Shaw

The best dietary advice I found was Jurek’s thoughts on adopting a plant-based diet. “To my delight (and, I admit, surprise), subtracting some things from my diet actually allowed me to expand the number of foods I ate and to discover incredible and delicious new foods.”  Whether gluten free, vegan or raw, people fixate on living without certain things when the key is you can make food interesting from whatever your given choices.

Jurek’s most common pre-race food is almond butter on sprouted bread. I’m happy to say many Foodtrainers’ athletes also favor this (some choosing gluten free bread).  Jurek aims for 300 calories an hour during races but not just calories, good calories (I wish Runner’s World would take note). And there’s no mention of pasta parties and bagels. Jurek eats bean burritos, as I mentioned sprouted bread, quinoa and brown rice.

Jurek started out very much a carnivore but notes

The better I ate, the better I felt. Since going vegan, I had lost the layer of fat-the layer that came with eating the cookies and cakes and Twinkies and cheese pizza that so many omnivores and even vegetarians gulp down.

He mentions recovering better from workouts, increased energy and concentration improved. I think this is a testament not only to veganism but the power of nutrition for performance in sports and life.

I love the sound of this smoothie:

Green Power Drink

(2, 20-ounce servings)

2 bananas

1 cup frozen mango or pineapple chunks

4 cups water

2 teaspoons spirulina powder

1 teaspoon miso

Blend and drink 20-30 ounces 15-45 minutes before a run.

* I would suggest can also drink post run perhaps with vegan protein

Spirulina is an algae said to have been carried into battle by Aztec warriors, also a performance enhancer for long-distance runners, weight loss aid and immune booster. I like the pineapple here, contains a pain-relieving enzyme bromelin. The miso is interesting presumably used for its sodium content.

The only soy I recommend is fermented, as it’s generally easier to digest. Jurek points out something I didn’t know, that miso, tempeh and sprouted tofu also have less phytoestrogen content than other soy. These plant estrogens can function like estrogen.  In terms of new ingredients espoused in the book, I’m looking forward to experimenting with adzuki beans and epazote.

I love to run and eat well and Jurek articulates the joy that can come from each of these pursuits.  More than anything though, I was left with realizing that the greatest tool we all possess isn’t physical strength or a Vitamix (and you know I love my Vitamix).  It’s our inner dialogue and knowing that you can get a second, third or fourth “wind” if you’re willing to gut it out.

We focus on something external to motivate us, but we need to remember that it’s the process of reaching for that prize, not the prize itself-that can bring us peace and joy.
Do you run? Have you ever contemplated an ultramarathon? Do you eat soy? What is it that you are afraid to do?

Best Soy, Worst Soy, Should You Eat Soy?

Um, not the most appetizing selection of foods, would you agree?

I could write about my friends coming over to cook Friday. We made delicious red lentil soup and I learned the most efficient way to cut cauliflower. I also could write about the NYC marathon yesterday (congrats to our Foodtrainers' clients who completed the race). There are many easier topics to write about than soy but I’ve postponed this doozy long enough. One of my closest friends from the past sent me a note asking “soy -is it good or bad? How much is ok? Is the amount different for men and women? What about little girls?”

To let the “soy” cat out of the bag, I don’t think soy is the wonder substance or cure-all it has been made out to be. The way we eat soy in this country bastardizes how soy was traditionally eaten. This is a blog post and not a research paper so I will tell you my soy questions started in graduate school. One of our teachers, a vegetarian, explained how she had been nicknamed Ms. Tofu (I think that was it) for her love of all things soy. She changed her view after a breast cancer diagnosis and did suspect soy played a role in the development of her disease. This was someone who ate soy immoderately (admittedly) and there is no way to prove the truth of her hypothesis but it definitely made me reevaluate soy and how I eat it and how I suggest others eat it. The isoflavones in soy, genistein and diadzein, are similar to human estrogen and may fuel certain cancer growth in cells with estrogen receptors. 

For starters, there are some forms of soy you should avoid. TVP, which stands for textured vegetable protein, soy protein isolates and soy protein concentrates are shoddy, inferior examples of soy. Read your labels and skip foods with these in it. Additionally, do a pantry, fridge and freezer check (Boca Burger or Luna bar anyone?) and toss foods with these ingredients. Soy protein powder, protein bars and faux meats commonly use soy isolates and TVP. These ingredients are also common in fast food and school lunch programs. For those of you who purchased the Skinny Bitch book these items figured prominently in that food plan. 

To make soy protein isolates or TVP takes heavy machinery, potent chemicals and leaves behind the fiber and many nutrients found in the original soybean. Additionally there are worrisome levels of certain substances, such as aluminum, left with the soy protein. Think of bathing in toxic bath oil, even once you dry yourself off, some residue remains. Want to eat that residue? Speaking of drying, the spray drying method used for soy forms nitrites. According to the Cornucopia Institute many processed soy foods, including some “made from organic soybeans” utilize hexane a pollutant and neurotoxin. The cancer connection for processed soy foods is stronger than for traditional whole soy. Processed, mangled estrogen, carcinogens, neurotoxins? Not for my family. 

Fermented soy products are probably the best soy foods to consume. Examples of these are miso (delicious), tempeh, natto and soy sauce. Fermentation increases the digestibility of soy and adds “good” bacteria and reduces the plant estrogen content in soy foods. When we look at Asian diets in Japan about half of soy consumption is from fermented soy and the other half tofu and dried soybeans. In China, soy consumption originated when it was discovered how to ferment soy. 

In terms of children, I was interested to hear the Israeli health ministry issued an advisory saying babies should not get soy formula and children under 18 should limit soy in their diets. Other countries such as the UK and Australia have soy warnings as well. As with food dyes and many other questionable ingredients, the U.S. says these foods are safe. As far as men, they unknowingly consume soy in many bars, shakes and “muscle building” products. These are concentrated sources of processed soy. Very high soy consumption can affect testosterone, estrogen and thyroid hormone levels as well as iron absorption. For this reason, anyone with a thyroid condition or trying to conceive should, in my opinion, skip soy that is unfermented. Women with breast cancer or at high risk for breast cancer should skip unfermented soy as well. 

As far as actionable steps:

• First, take stock of soy’s role in your diet. Look at everything from your bread to your snacks.
• Next, dabble in fermented soy. Natto is not a big part of my diet but I’ll glaze fish or vegetables with miso and my kids love miso soup.
• If you do buy tofu or edamame, look for organic or non GMO (organic assures it’s non GMO) though in some cases it’s hard to know if these are “organic” Chinese soybeans or US organic where standards are actually enforced.
• I’m not convinced you should add tofu or edamame to your diet if it isn’t there already. You want a rule I’d go with eating these foods once a week (max).
• And finally, for new moms reading this, do try to avoid soy formulas.

There are so many angles in the soy discussion that I was forced to simplify things. Let’s see where your questions lie and perhaps we can revisit this topic. In the mean time:
How often do you eat soy? Have you tried miso or tempeh? Do your kids have soy? Would you have rather read about cutting cauliflower? 
NYC readers- I’m giving a fun talk at the YinOva Center the evening of Thursday, 11/17, 7pm
Eat, Drink and Be Healthy: The Savvy Girls' Guide to the Holidays 
Call 212-533-2255 to register, bring a "savvy" friend and all your holiday food questions.

10 Reasons I'll Never Be Vegan

Thank you so much to all of you who took the time to express yourself and your feelings about Michelle Obama’s Shake Shack visit.  I was reading and replying to your comments as we made our way up to the Berkshires for the weekend.  We went to see my boys who are at sleep away camp there. Saturday after visiting the boys, we went to friends in the area for dinner.  My friend S. and her friends who were there all leaned a little (or a lot) in the healthy direction and it wasn’t long before food and nutrition came up.

One of the women mentioned that she had experimented with veganism for a few months after reading The China Study.  I have to say that this book and Earthlings have a fairly high conversion rate for people considering going vegan.  I don’t eat a lot of animal protein and the bulk of my intake is fruits and vegetables. I’ve even done vegan cleanses and feel fantastic when I do. However, for me there are some foods I couldn’t part with or am not willing to give up. 

Eggs

Eggs are one of my favorite foods. I get my eggs from a company called New York Milk. This morning I had poached omega 3 eggs over artichoke hearts at a lovely restaurant called Haven. I love making frittatas and often make them in mini muffin trays to for a few days. A weird dinner I often make is scrambled eggs with peas and pesto.

Sushi

I love sushi. I love hand rolls, maki rolls and sashimi. I love uni and tobiko and octopus. I don’t want cucumber rolls or veggie hand rolls. I often seek out brown rice sushi but I’m hearing more about quinoa sushi too, have you tried them?

Cheese

When I think of food indulgences I think of cheese. If I have a choice between a cheese course and dessert, cheese wins. I have a few friends who feel as strongly (no pun intended) about cheese as I do and wonder if this is the basis of our friendship. I don’t keep a lot of cheese around but usually have a crumbled feta or this outstanding lavender goat’s cheese I get at the Union Square Farmer’s market.

Lamb Chops

I don’t crave steak, I used to love a good burger and use Hardwick’s grass-fed beef for meatloaf and burgers at home but my burger cravings aren’t that intense. If I had to pick one meat meal to have here and there it would be lamb chops. I make lamb chops for my kids as my mother did for me growing up. I use rosemary, garlic and olive oil grill them and then finish them in the oven. My mom used to call the crunchy part on the bone the “candy” and I’d have to agree with her. I realize I just repulsed any vegan reading this post.

Poached Salmon

Another favorite dinner is poached wild salmon. If you’re not a salmon lover there’s something about chilling the salmon that makes it much more mild. I poach in lemon, white wine, water and bay leaves and chill it a few hours before eating. It’s fantastic summer meal and great for lunch the next day too.

Ronnybrook and Siggis

Many mornings I have a splash of almond breeze in my coffee. Here and there I use Ronnybrook half and half and it’s so delicious. Siggi’s makes delicious dairy too. I love their skyr and also the probiotic shots.

Zoe Tuna

I have written about Zoe so many times, I now see it in all my friend’s pantries. It also makes a great hostess gift for friends who will not think you’ve lost it giving them tuna, maybe throw in your favorite olive oil just in case. Zoe is a staple item in my lunch routine. Half a jar with avocado and your favorite greens and life is good (unless you’re vegan).

Soy

In addition to foods I can’t live without there are foods I’m not wild about. I am not a huge soy fan. I don’t like to eat anything with TVP. While not all vegetarians and vegans and soyholics, without soy, a vegan diet is a little more difficult.

Vanity

As we talked about veganism and our personal pros and cons, the woman I was talking to admitted she felt she ate more while vegan. “It was so hard to satiate myself, I ended up gaining weight.” I can’t lie; I find eggs and fish very satisfying. While there are more important factors when deciding whether or not to be vegan,  I fear I too would overeat and “pork up” on a vegan diet. This was not the first I've heard about the weight gain and veganism.

After Friday’s post, many commenters felt strongly that any food plan should include treats. In writing this I see each of these foods treats in their own way. You’ll let me know if you agree.

Have you ever considered going vegan? Any animal foods you couldn’t give up? If you are vegan, any foods you miss? Any books or movies that changed the way you eat?

Are meat substitutes worse than meat?

For today's post I asked Melissa (@MarketMelissa) to talk meat substitutes. Melissa conducts our Market Foodtraining tours on various topics including "Vegetarian Foodtraining."

While I am not a vegetarian, I do believe there are major issues with the meat supply in this country. In my perfect world we would all be eating only organic chicken, wild fish and an occasional serving of grass-fed beef. I also think we could benefit from including more vegetarian meals in our diets. Research has shown vegetarians tend to have lower risks of heart disease, obesity, cancer and Type 2 Diabetes than meat eaters. What has me stumped is the rampant use of meat substitutes by many non-meat eaters.  It strikes me as strange that those not eating meat seek out things that are meat-like, but that isn’t the focus of this post.

In case you’re unfamiliar with them (lucky you), meat substitutes AKA “faux meats” are foods that aren’t meat, but aim to aesthetically resemble meat in texture, flavor and appearance. They provide vegetarians with something meat like and a good dose of protein. For years, many cultures have used seitan (wheat gluten), tofu, legumes and tempeh in place of meat in vegetarian diets. These foods are fine. What I am not ok with are the recent wannabe meats that are inexpensive products made from processed soy, cottonseeds, wheat and oats, better known as textured vegetable protein (TVP). Other processed forms of soy are also being used. You will see them on food labels as soy protein isolate, and soy protein concentrate. You can find these ingredients in Boca’s Original Meatless Chik’n nuggets, Morningstar Farms Meal Starters, Boca’s Italian Meatless Sausage, Amy’s Quarter Pound Veggie Burger and many more. Make sure to read your ingredient lists.

My issues with too much of this processed soy are: 91% of soy grown in this country is genetically modified – meaning it is chemically manipulated and loaded with pesticides. Most processed soy is industrially produced using hexane, which may lead to damage of the nervous system if consumed in very large quantities (organic brands, such as Amy’s uses hexane free TVP). Soy contains estrogen-like compounds called phytoestrogens. Doesn’t it seem logical that mangling hormones may pose a problem? And it does, there is evidence that processed soy forms can interfere with thyroid function, cause infertility, disrupt menstrual function and increase risk of breast cancer. While these risks are potentially from consumption of large quantities of these items, it still makes me nervous.

I cringed a bit when I saw the segment on Oprah with Kathy Freston filling her shopping cart with faux meats. Aside from the issues I mentioned these products contain a sizable amount of sodium. Four Morning Star Farms Chik’n nuggets serves up 600mg of sodium and four ounces of Boca’s crumbles contains 540mg of sodium. What concerns me the most, however, are the ingredient lists. I spend my day encouraging clients to eat whole foods and scrutinizing food labels before putting them in their carts. I therefore cannot in good conscience recommend something that looks like this:

Ingredients: (Morning Star Farms Chik’n Nuggets)

TEXTURED VEGETABLE PROTEIN (SOY PROTEIN CONCENTRATE, SOY PROTEIN ISOLATE, WHEAT GLUTEN, WATER FOR HYDRATION), WATER, ENRICHED WHEAT FLOUR (FLOUR, NIACIN, REDUCED IRON, THIAMIN MONONITRATE, RIBOFLAVIN, FOLIC ACID), BLEACHED WHEAT FLOUR, CORN OIL, CORNSTARCH, CONTAINS TWO PERCENT OR LESS OF WHEAT STARCH, SALT, METHYLCELLULOSE, MODIFIED CORN STARCH, DEXTROSE, AUTOLYZED YEAST EXTRACT, POTASSIUM CHLORIDE, NATURAL AND ARTIFICIAL FLAVORS FROM NON-MEAT SOURCES, SUGAR, MALTODEXTRIN, DISODIUM INOSINATE, SOYBEAN OIL, HYDROLYZED SOY PROTEIN, ONION, PAPRIKA, DRIED YEAST, INULIN FROM CHICORY ROOT, CARAMEL COLOR, TAPIOCA DEXTRIN, XANTHAN GUM, SODIUM ALGINATE, SPICES, YELLOW CORN FLOUR, PAPRIKA EXTRACT FOR COLOR, ANNATTO EXTRACT FOR COLOR, BAKING SODA, GARLIC, TOMATO POWDER, CELERY EXTRACT, WHEAT FIBER, LACTIC ACID, SAFFLOWER OIL, BARLEY EXTRACT, CITRIC ACID, NIACINAMIDE, EGG WHITES, NONFAT DRY MILK, SUCCINIC ACID, DISODIUM GUANYLATE, IRON (FERROUS SULFATE), THIAMIN MONONITRATE (VITAMIN B1), PYRIDOXINE HYDROCHLORIDE (VITAMIN B6), RIBOFLAVIN (VITAMIN B2), VITAMIN B12.

How is this extensive list of unpronounceable ingredients healthier than eating meat? Or, how is it even remotely healthy?

So what would I recommend? The food industry has made quite a market out of these faux meats and sausage, ground meat, chicken, burgers and meatballs are available in meatless versions. There are certainly better companies than others out there. Field Roast Grain Meat Co. doesn’t use any processed soy and their ingredient list is far superior to the others. 

If you want to enjoy some meatless meals, I say go back to the basics. Try tofu, seitan, and tempeh. These natural sources of soy can be great options and take on the flavor of your sauce, which can keep things interesting. Just make sure you look for non-GMO varieties (for soybeans too). Organic brands won’t use GM soy. Utilize beans, legumes, and grains naturally high in protein such as quinoa - all natural sources of protein and fiber. The bottom line is you don’t need to incorporate processed meat substitutes into your diet if you choose to go vegetarian. Fill your plate with “real food” veggie options, something that can benefit all of us.

Do a pantry check; did you find anything you wouldn’t expect with TVP, soy isolates or soy protein concentrate? Do you eat soy? What types? Do you think it’s strange that people who have meat-less diets want things meat-like? Is this like non-alcoholic beer?

10 Allegedly Healthy Foods

( A far prettier version of this post appeared on Blisstree)

I’ll bet my nutrition credentials that broccoli will remain in the good--for-you food group for eternity. Similarly, SPAM and Velveeta will always be unhealthy. Still, many foods aren’t solidly at either end of the health spectrum. And lots of foods that people assume are healthy really aren’t. So, in the hopes of helping you to make smarter eating choices, here are ten foods you may think are healthy and nutritious, but the reality? Not so much           

Pretzels

Most pretzels boast no fat and so have a beloved place in many snack drawers. But aside from taste, exactly what do pretzels have to brag about? One ounce of pretzels contains 100 calories and 580 mg of sodium (and little else). Which is almost the same as eating 1 oz. of white hamburger bun: 77 calories and 149 mg sodium. For healthier alternatives, we suggest Happy Herbert’s Gluten Gone Pretzels or our favorite, Food Should Taste Good Chips.

Couscous

Couscous is cute, with its small bead-like shape. And my clients often put it on the “good carb” list with bulgur and other whole grains. I hate to break it to you, but couscous is pasta. The nutritionals are exactly the same. Bulgur and quinoa contain more nutrients.

Veggie Burgers

“Veggie” doesn’t automatically mean healthy. Many veggie burgers are made with TVP (processed soy), grains, and at times, scant amounts of actually vegetables. Scan ingredient labels for TVP and look at the sodium. (Our favorites are Sunshine Burgers.)

 Tuna Salad

And now for many people’s treasured tuna salad. Fish contains omega-3’s and we’re told we should consume more of those. However, these particularly omega-3’s have globs of mayo added to them. Four ounces of tuna salad contains 212 calories and 10 grams of fat – double the calories and five times the fat of sliced turkey. We suggest those delicious jarred tunas with chopped peppers, onion and celery, like the Zoe or Tonnino brands.

Brown Sugar

Brown sugar should be healthier than white sugar, right? Unfortunately, it’s not fiber that gives brown sugar its color; it’s molasses. When it comes to calories, brown and white are equals.

Canned Foods/Canned Fruit

My mother was a great cook, but we admittedly ate fruit cocktail growing up. I have two issues with canned fruit: one is the corn syrup pool the fruit swims in, and the other are the BPAs present in the can itself. Fresh fruits are always best, but dried (no sulfites) is my second choice. A medium peach has 8 grams of sugar; while one serving of canned peaches has more than 24 grams (or three times as much).

Olive Oil

Now it's time to address a food we all know, use, and love: olive oil. We’re actually fine with EVOO (thanks Rachel), but we’re not fine with using it like it’s “free”. It does contain calories, and if you use it to scramble eggs in the morning, in your salad dressing at lunch, and for dunking your bread before dinner (and more to cook your entrée), you’ve racked up almost 1,000 calories – not so healthy. It’s also not recommended to heat olive oil at high temperatures.

Biscotti

We love Italian names, but these are still just cookies. For you cookie monsters, we like healthier options including GlowCookies and Kookie Karma.

 UHT (Ultra-Pasteurized) Organic Milk

As we mentioned in an earlier post, organic is a good choice when it comes to dairy, but you need to look carefully at the labels. UHT (ultra pasteurized) milk is not as healthy as regularly pasteurized because the high heat process kills good bacteria and other nutrients. Companies like Organic Valley offer both options, and many including Natural By Nature, Milk Thistle, and our #1,  NY Milk always pasteurize at a lower temperature.

Sugar-Free Pudding or Sugar Free Anything.

Sugar-free Pudding (or sugar-free anything) with Splenda or NutraSweet can make brown sugar actually look healthy. We’ll take a little bit of real sugar over the faux version any day.

What were the surprises on this list for you? Any allegedly healthy foods we missed?

Cholesterol Composite

Ask a few people what foods to eat to lower cholesterol and you’ll probably get answers such as oat bran or red wine. These are perfectly reasonable answers. Yet how much is adding a little bran or soy or Shiraz really going to do if your cholesterol is concerning? Not all that much. There was a plan I had heard about a few years ago called The Portfolio Diet. This was a regime developed in Canada aiming to lower cholesterol. The creators of this plan put together a host of foods with cholesterol lowering properties. The results were astounding and published in multiple medical journals. Participants who followed this regime closely lowered cholesterol levels by 20 percent. The catch? Their plan is not for everyone, it is verges on veganism. It is also fairly high in soy and missing certain ingredients I feel would benefit those trying to lower their cholesterol or avoid going on cholesterol meds. So while I love the concept of a portfolio of foods, I have my own portfolio or “cholesterol composite.”

When Blisstree asked me for 25 cholesterol lowering tips I was reminded of this multipronged approach. Truth be told, I narrowed it down to 26 but could’ve given them 50 tips because when it comes to your arteries and your cholesterol-lowering foods, the more (foods) the merrier…or should I say the more blissful?

Click here for my 26 cholesterol ways to lower cholesterol including alcohol
How is your cholesterol? What foods have you heard help lower it? Any surprises on the 26 tips list?

Not That Kind

I love ribs, bacon and roasted chicken. Though I probably have the first 2 items a few times a year, I enjoy them thoroughly when I eat them. I have a hard time saying “never” to foods. I believe most of us should eat less animal protein and better quality animal protein when we do. For many reasons, I do not eat meat or poultry more than once a day…but that’s still once most days. Because of this, I will never call myself a vegan or even a vegetarian for that matter. There was a time when I may have harbored some desire to “go vegan” and there still is a certain appeal to putting only the best food in your body or having unrelenting rules. Regardless of what works for me, I admire people who are passionate about what they eat. You can’t help but notice this passion if you read The Kind Diet  by Alicia Silverstone.


I purchased The Kind Diet after seeing a few of the recipes featured on various TV shows. And I’ll admit I was somewhat drawn in listening to a conversation between Alicia and Oprah about the benefits of plant-based diets and…poop. It's funny for all the promises various diets make you don't hear poop mentioned all that much. If you are considering making the vegan leap, the book provides some compelling reasons (other than poop) and various stages of doing so. For me, I purchased the book as inspiration to learn about new ingredients or ways of using certain ingredients. I found a book written in a very positive, maybe “kind” manner. In the introduction, Silverstone mentions “unlike other diet books, I won’t ask you to freak out about calories, carbs or the glycemic index.” While this is refreshing the book does ask you to freak out about other things so called “nasty foods” (meat, dairy, white sugar, coffee and processed foods to name a few), so be prepared.

One of my issues with some vegetarian or vegan diets is that they aren’t necessarily balanced diets just because they lack meat or animal products. Many vegetarians subsist on grains and not necessarily the whole grain variety. Or, in an effort to get their meat fix or for lack of ideas eat processed soy versions of meat, cheese and milk. Over-soying is something I tackle with my vegetarian clients. The Kind Diet is one of the first, recent vegan books that shifts the focus away from soy. The Kind Diet advises readers to see soy foods as “occasional treats.” Treats? I don’t know about that but I would concur with occasional.

So what did I enjoy or learn from The Kind Diet?
• There are many foods I know but may not cook with. In The Kind Diet I was inspired to use burdock, brown rice syrup, sea vegetables and umeboshi plums.
• Greens! Alicia mentions she eats leafy greens (kale, collards, bok choy, watercress and cabbage) at almost every meal, I average once a day and thought that was good!

• Chewing- eating speed is something many people know is good to keep an eye on but an area that takes time to change. There are suggestions to “ramp up your chewing skills” which I think can help both digestion and satiety.

There were also things I disagreed with or wouldn’t do. Nightshade vegetables (potatoes, tomatoes, eggplants and peppers) are discouraged. The only population this may make sense for is arthritics, for the average healthy person, I see no need to refuse ratatouille. And while quinoa and oats are among my best friends, I feel most people (especially women) don’t lose weight eating these at most meals when trying to lose weight.

Silverstone is not an R.D. and I know some have pointed this out. I have to say, I loved her casual tone that may have been easier to adopt without the worry of professional nutrition colleagues. I applaud the use of “fartiness”, “flirting” and “freaking out” when talking about food. This is an easy read and a book I’ll recommend. I read it last night after eating (organic) ribs.

What are your thoughts on veganism? Any forays? Or are you a vegetarian or vegan and perhaps want to share your experience? Do you discriminate against carnivores as I do against McDonald’s eaters?

There are a lot of good recipes on The Kind Life’s website, this is one of my favorites from the book (for the sake of space I condensed the instructions).

Sicilian Collard Greens with Pine Nuts and Raisins
Serves 2 or 3

1 bunch collard greens, 2 tbs pine nuts, 3 cloves garlic peeled and chopped, 1 tbs olive oil, 3 tbs raisins, 2 tbs balsamic vinegar
*In the book says you can substitute shoyu for balsamic and pumpkin seeds for pine nuts

Cut central rib and stem out of the collards and rinse leaving a little water on the leaves. Toast pine nuts in dry skillet over medium heat approx 5 min or until golden. Shake pan often to keep from burning. Transfer nuts to plate and set aside. Place garlic and oil in large skillet and sauté 1 min or until garlic fragrant. Add the damp collards and stir, cover the pan and let cook 2 min linger. Add the raisins and pine nuts and stir. Cover and cook 2 min longer. Stir in balsamic and cover for a final 1-2 min of cooking.

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