September 2004

The unofficial end of summer has come and gone; where did the time go? The good news is that September can serve as a "new beginning" for many of us. A new school year, and usually a new workload at the office (ugh!). So let's use this new beginning as a time to refresh our nutrition and exercise routines as well.

In this month's newsletter, we will start a 3-month series called Nutrition 101. This month, we will review different sources of dietary fat, giving you information on which fats should be included in your diet, and which should be excluded. In October and November, we will get into protein and carbohydrates. In this issue, you will also find an overview of the organic food industry, and how to choose your organic and non-organic produce. And finally, we will take a look at some easy lunch recipes that you can pack for your kids or for yourself.

Nutrition 101: Dietary Fats

Most Americans are fed up with the ever changing nutrition information. This is understandable given the fact that nutrition recommendations seem to change every 3-4 years. Fat had been the evil enemy a few years ago, and now certain fats, such as omega-3 fatty acids, seem to be en vogue. Let me take you through the ABCs of dietary fats.

Saturated Fats, which are solid at room temperature (like butter and the fat on your steak), should be limited. These fats will increase your bad cholesterol and are associated with a higher risk of heart disease. Recommendation: limit red meat to about 2-3 times per week, choose leaner cuts of beef, take skin off your poultry, and limit the added butter in your prepared foods.

Dietary Cholesterol, which is found in animal products, such as eggs and shellfish, is not believed to have a direct effect on serum cholesterol. Although we had once been told to avoid high cholesterol foods, the recommendation has changed. Therefore, shrimp and lobster are no longer on the taboo list of foods since they have no saturated fats (just do not go dipping your lobster in butter!).

Hydrogenated oils, and partially hydrogenated oils, also known as trans fats, are the big no-nos these days. The best example of hydrogenated oil is margarine. (And although controversial, I would stick with butter as it is more natural.) You also want to strictly limit trans-fats which are directly related to an increase in cholesterol and heart disease. The government has passed new legislation that will require food companies to give you the number of trans fat grams on each nutrition label, but until this law is put into effect, limit all foods that have "partially hydrogenated oils" listed on the ingredient list. You will find that many packaged cookies and crackers have hydrogenated oils, as they help to increase shelf life.

Unsaturated fats, like olive oil and canola oil, are your friend. They will not raise bad cholesterol, and might even give your good cholesterol a boost. However, do not forget that olive oil has 120 calories per tablespoon, so if you are watching your waistline, keep an eye on your portions. Other good fats are found in avocado, flax seeds, walnuts, salmon and almonds. Eat these foods liberally.

In Summary, I try to keep my clients diet to about 20-30% fat. If the fat is coming primarily from good sources like olive oil, avocado, almonds and salmon, I will not get too concerned, however, I do keep my eye on the calories since higher fat diets will usually be higher calorie diets!

Go Organic?

The term "organic," also referred to as "natural foods," is everywhere. You will see foods labeled as "organic" all over the supermarket - in the produce aisle, by the butcher, and even in the bakery. But for many Americans, the definition of "organic" is still a mystery. What makes a food organic, and is it really healthier for you and your family?

Organic simply refers to the way agricultural products are grown and processed. It is an ecological system that relies on a healthy rich soil to produce strong plants that resist pests and diseases. Organic farming prohibits the use of toxic and persistent chemicals in favor of more "earth-friendly" practices that work in harmony with nature. Organic meat, poultry, eggs, and dairy products come from animals that are given no antibiotics or growth hormones. Organic production also prohibits the use of genetically modified organisms (GMOs).

Until recently, the USDA did not regulate the organic food industry. In other words, any old food could be labeled as "organic" without meeting true "organic" standards. The good news is that the long awaited Congressionally mandated "National Organic Standards" went into effect in October of 2002, requiring that all products labeled as organic, meet stringent standards established by the USDA. Now consumers have the force of law behind all organic labeling claims, providing peace of mind that when something says it is "organic," it will meet the strict standards set forth by the USDA.

The best way to determine if the food that you are buying is truly "organic" is to look for the USDA seal. Along with the national organic standards, USDA developed strict labeling rules to help consumers know the exact organic content of the food they buy. The USDA Organic seal also tells you that a product is at least 95 percent organic.

There are a wide variety of reasons why many people choose organic foods, such as better taste, they have been shown in some studies to have more vitamins and trace elements than conventionally-grown food, they are safer because there are no artificial chemicals, pesticides and fertilizers used, and are environmentally friendly. But, before you get sucked into converting your whole kitchen to organic, let's take a look at what foods are worth going organic for.

• Strawberries: This fruit is the most heavily contaminated produce food in the U.S., according to data from a number of environmental groups, including a 1995 study by the Environmental Working Group (EWG) and an analysis by the Pesticide Action Network of North America (PANNA).
• Leafy Greens: such as lettuce, spinach, kale, and chard. Sprayed chemicals tend to remain on the leaves of these vegetables, which is potentially more harmful since we eat those leafy parts. In FDA studies, spinach was the most frequently found leafy green to contain the more potent pesticides, especially organophosphates (neurotoxins) and permethrin (noted as mildly carcinogenic).
• Grapes : Unless they are organically grown, grapes may receive multiple applications of a variety of chemical agents during their growing period. Many fruits, including grapes, ripen quickly and attract insects and molds. Thus, they tend to be more heavily treated in order to get them to the market (and to protect the financial interest of the grower).
• Apples : Most apples have been found to be nearly as contaminated as strawberries. Fortunately, a shift away from spraying the orchards is occurring in some areas; about 70% of the apple growers are using organic practices and integrated pest management. If you buy non-organic apples, be sure to scrub the peel very well, or to peel them and discard the skin before you eat them since most of the chemical residues are on the apple skins.
• Tomatoes : One study found that as many as 30 different pesticides are used to spray tomatoes. Because the skins of tomatoes are thin and absorbent, and since this is a staple in many salads, soups and sauces, tomatoes are worth buying organically grown. At certain times of year, the price of organic plum tomatoes is competitive with non-organic varieties.

As you will see, most of the fruits and vegetables above do not have a protective "thick skin" like oranges and grapefruits. With these fruits, you are less likely to have contamination on the "flesh" of the fruit. However, you must still wash the fruits to avoid cross-contamination as the flesh of the fruit comes in contact with the skin.

Lunchtime Recipe Ideas: Wrap it up!

Whether you are packing lunch for yourself or for your kids, the mid-day meal can get boring, which can often lead to a nutritional breakdown. Here are some creative and healthy ideas to throw into your lunchtime mix. Try to find whole-wheat, low-carb tortilla wraps. If you can not find the low-carb variety, be sure to choose a whole wheat tortilla.

Tuna Salad Wrap. Mix 5 ounces of tuna (packed in water) with 1 tablespoon of reduced fat mayo, 1 teaspoon Dijon mustard, ½ teaspoon lemon juice, diced celery and red pepper (you can add red onion or other veggies as desired). Roll the tuna salad, romaine lettuce leaves, and slices of tomato in a wrap, and enjoy. (Albacore tuna should be limited for children and women of child bearing age to about 1 serving per week.)

Tomato Mozzarella Wrap. Slice 1 beefsteak tomato and 2 ounces of fresh mozzarella cheese into ½ inch slices. Lay the slices on a plate and drizzle with balsamic vinegar and olive oil, then top with about 2 tbsp of chopped basil. Allow the mixture to sit for about 10 minutes. Then wrap it up and enjoy!

Egg Salad Wrap. Add 3 egg whites and 1 egg yolk into a food processor, add 1 tbsp of reduced fat mayo and pulse until you get the desired consistency. Add salt and freshly ground black pepper to taste. Add 1 dash of Tabasco if desired. Add egg salad, thinly sliced cucumber and halved grape tomatoes to the wrap and enjoy.

Chef Salad Wrap. Add 2 ounces of turkey, 2 ounces of roast beef and 1 slice of alpine lace Swiss cheese to the inside of the wrap. Add 1 tablespoon of Russian dressing (made with reduced fat mayo, ketchup and sweet relish), slices of tomatoes and a few leaves of lettuce, and dig in!

Vegetarian Wrap. Spread low fat herbed goat cheese on the inside of a wrap and then layer roasted red peppers, grilled eggplant or zucchini, slices of avocado and some mesclun greens, and wrap it up - yum!

I hope that the autumn season brings you much good health and happiness, and as always, please feel free to contact me with any questions or concerns.

Healthy Regards!
Sara
http://www.sararybanutrition.com/