Monthly Archive for: ‘May, 2017’
With all the confusing messages about healthy eating & nutrition science I decided this important topic warranted two separate blogs. Last month’s blog focused on nutrition priorities and this month I will discuss some of the popular nutrition headlines.
Gluten Free-the cure all?
No one can deny the current popularity of gluten free diets. Books & celebrities are advocating for a gluten free diet for “clean living” and weight loss. What the promoters fail to point out is that cutting out gluten containing foods like cookies, cakes & deep fried battered foods is a positive nutritional change that results in fewer calories consumed (hence weight loss). This effect is not directly related to gluten consumption. Additionally, three large studies have shown that people with the highest gluten intake were actually 20 % less likely to develop diabetes. Furthermore, these studies debunk the claim that eating gluten causes weight gain as evident by the finding that there was no relationship between gluten intake and weight. There is no benefit to avoiding gluten if you do not have a gluten sensitivity or allergy.
Health Halo Package Claims-Help or Hinder?
While food label reading is a component of healthy eating, it may unfortunately bring out the unwanted side effect of health halos. A halo effect on a certain food or brand causes the person to perceive the product as healthy, thus resulting in overconsumption of said product. Health claims on a food package does not mean that food provides nutritional benefits, as these claims can be misleading. Always check the Nutrition Facts panel & pay attention to portion sizes. Healthy, unprocessed food does not contain (nor need) a health claim.
Does Healthy Eating Cost More?
The claim “healthy eating is too expensive” is often cited as a reason for consuming cheap, processed convenience food. Current research contradicts this belief by showing that people who prepare home cooked meals engage in healthier eating habits & actually spend less money on food. Frequent eating out is associated with poorer health habits. Processed, convenience “health” foods actually cost more money than preparing a home cooked meal. If you struggle with ideas for healthy meal preparation, research quick and easy ways to prepare meals at home. The Internet contains an overabundance of healthy recipes & tips-just know where to look. Explore websites such as Ellie Krieger’s Real Good Food, Cooking Light & Eating Well (to name just a few).
The research on nutrition & health will be ever evolving, this much we know. However, we can be confident that the basic principles of healthy eating won’t change, consuming real, whole foods with a variety of plant rich foods including fruits, vegetables & whole grains.
“Treat others as you would have them treat you.” That’s a modern adaptation of the Golden Rule and one that we’ve probably heard a number of times throughout our life. It’s an ok model. Certainly better than treating others worse than you would have them treat you. But, this article suggests the Golden Rule doesn’t work as well as we may think.
Why is that ineffective? Because it’s based on just this teeny, tiny assumption that the whole universe wants to be treated the way I want to be treated. That’s not the case. We’ve got to learn how to treat others as they want to be treated, which is the Platinum Rule.
We all see the world through our own filters. These filters are unique to us and while we know they must exist, most of us are unaware of them as we move through our day to day interactions.
“Filter – shift” is a concept where we learn to recognize our individual filters and shift our behaviors or responses to them (in other words, our bias) so we can be more effective and have better relationships with one another.
2lbs ripe plum tomatoes, cut ½
2 cloves garlic, whole
1 carrot, large pieces
1 med onion, thick slices
1-2T brown sugar
2T olive oil
to taste s&p
2c veggie stock
4T basil pesto
touch of half & half, optional
fresh basil, chopped
1. Preheat oven to 350°F
2. Toss tomatoes, garlic & onions with oil, sugar, s&p
3. Spread in 1 layer on baking sheet, roast 30 mins
4. Transfer to large pot, add veggie broth, bring to boil
5. Reduce heat, simmer 20 mins, reducing liquid by ⅓
6. Stir in pesto
7. Using immersion blender, purée until smooth
8. Can add “touch of” half & half for more creaminess
9. Garnish with freshly chopped basil