Thursday, August 29, 2013

Processed Foods - Convenience at a Cost


















By Coach Maria - Salus Nutritionist & Food Expert

The grocery store aisles are inundated with processed foods.

We have been convinced that processed foods are the answer to our busy lives.

Colorful boxes and packages, clever advertisements and marketing that lure us into thinking the processed foods are actually healthy!

There's only one truth to processed foods - they are convenient.  And the manufacturers know all too well that in the hustle and bustle of our daily lives, convenience reigns supreme!

The companies that produce this convenience are running a business, their bottom line is the almighty dollar, not your current or future state of health - trust me on this.

There's nothing more convenient than dumping contents out of a box and turning it into a meal by either microwaving, boiling or baking it without taking time for food prep.
But what is the price we pay for this seemingly gift of convenience?
  • Processed Foods Are Linked to Obesity
Processed foods always contain additives.  Most commonly seen are high fructose corn syrup, sugar and MSG - all linked to weight gain and obesity.  If you are consuming processed foods on a regular basis, you can imagine the impact these additives have on your waistline.
  • Processed Foods Are Addictive
Sugars, high fructose corn syrup, processed carbs all have an impact on brain chemistry.  They can artificially stimulate dopamine - the brain's pleasure center - which plays a role in addiction.
  • Processed Foods Can Lead to Depression, Mood Swings, Memory Issues
Ingredients used in processed foods are on the lowest link in the chain of quality ingredients.  They do nothing for your nutritional requirements.  The oils used are highly refined and stripped of essential fatty acids necessary for optimal mental health.
  • Processed Foods Contain Misleading Food Labels
Having labels such as "sugar free", "natural flavorings" or "approved spices" leads consumers to believe that it is a healthy product or, at the very least, contains healthy ingredients.  On the contrary, a product that says sugar free, contains a sweetener like agave (i.e. acts the same as high fructose corn syrup) or an artificial sweetener (which has compelling negative impact on our health).  MSG additive hides behind the label natural flavorings and approved spices - anytime you see these included in the ingredients list, it's most certain that it is MSG.
  • Process Foods Have a Long Shelf Life - Doesn't Provide Long Human Life
In order for these processed foods to last on the shelf, manufacturers spend time, money and research to add whatever chemicals, additives or preservatives that will keep the flavor of the product.  That translates into some nasty ingredients that are produced in a lab - not anything you will see in nature. Over time, those ingredients will - most assuredly - impact your health in disastrous ways.

What To Do?

It's not easy to remove all processed foods from your daily diet, but by taking gradual steps to eliminate them and replacing them with real whole foods, you will be providing your body and mind with optimal fuel that will have a positive impact on your health now and in the future.




Sources:
Natural Society
American Journal of Clinical Nutrition
NCBI

Thursday, August 22, 2013

Salad On a Stick



By Coach Maria - Salus Nutritionist & Food Expert

One of the easiest and most delicious appetizers you can make.

Mini mozzarella cheese balls. Juicy and sweet cherry tomatoes. Tender basil leaves.  All skewered together and drizzled with tangy-sweet balsamic vinegar.

Each bite of these layered bundles is loaded with a fresh-and-bold flavor that will keep you reaching for another.

Ingredients

Mini mozzarella cheese balls*
Cherry tomatoes, halved
Fresh basil leaves (cut in half if large)
Balsamic vinegar*
Toothpicks

Thread a tomato, basil leaf, mozzarella ball onto a toothpick.
Drizzle with balsamic.
Eat.

*Tony Caputo's Deli has quality products - check them out for quality ingredients!

Thursday, August 15, 2013

Consumer Reports: Healthy Food Choices for College Bound Students



By Coach Maria - Salus Nutritionist & Food Expert

Recently, I came across an article from Consumer Reports regarding healthy food choices for college students.

I was really interested in reading this because; I love to read anything regarding our health and nutrition, and I've relied on Consumer Reports for some insightful reporting on consumer purchases in the past.

 After reading this article, however, I was left a bit speechless (until, that is, I sat down to write this post!)

Perhaps Consumer Reports should stick with reporting on appliances, cars and household products that do not involve the health of our youth.

 The article brings up a good point when discussing the limited options in terms of being able to cook when living in a dorm, but that's the only sensible thing mentioned.

Their idea of "healthy" food choices?
  • Frozen waffles
  • Cereal
  • Snack Bars
  • Yogurt
  • Frozen Pizza
  • Frozen Entrees
  • Beef Jerky
I wasn't sure whether to cringe or laugh about those choices!  In reality, I was disappointed.

Let's briefly touch on some of their recommended choices.

Frozen Waffles:

If Consumer Reports thinks palm kernel oil, sugar, bleached flour and other preservatives reconstituted and shaped into a convenient little frozen disk will contribute to the health of anyone, perhaps they would like to explain what their view of unhealthy is.

Anyone that eats a frozen waffle is certain to drench it in maple syrup because, let's be honest, those frozen disks that are toasted/heated, end up tasting like cardboard if left out for more than 3 minutes. And a college student with an appetite is not going to eat just one - there is enough sugar in 3 of those little frozen disks equivalent to 2 sodas and enough sodium to cover over half of your daily allowance!

Cereals & Snack Bars:

"High fiber cereals have come a long way..." 
Yes, they have come a long way in terms of devaluing.  Besides the fact that those enriched vitamins and minerals that need to be added to the cereal are not biologically active, let's not forget about the equal number (or more!) of additives, preservatives, dyes, artificial ingredients and sugars, sugars, sugars!  The same applies to many of the commercial snack bars.

Frozen Pizza & Frozen Entrees:

Um.....if you don't know why THOSE wouldn't be healthy choices, nothing I'm going to say here is going to change that.
All I'm going to say is this:  read the ingredients.  Enough said.

Beef Jerky:

There are certainly worse things than commercial beef jerky, but it is a highly processed meat and it contains enough preservatives, fillers and sugar to do some metabolic damage.

Consumer Reports didn't even hint at the possibility of having the convenience of bagged carrots or pre-washed veggies.  Not even a mention of fruit!  All which are not only convenient sources of vitamins, minerals and fiber, but fit in a dorm fridge or can even sit on a counter!  No mention of fresh protein either.  A roasted rotisserie chicken is packed with protein - convenient, cheap and can be stored in a Ziploc for leftovers.  So are canned fish products!  The deli section at a local grocery store is full of lean cuts of meat (you can even ask for gluten free!) that can be easily stored in a dorm refrigerator.  They even sell hard boiled eggs, if the college dorm does not have a kitchen or does not allow hot plates.
Yogurt can be a healthy choice if you choose a yogurt that is not ruined by all the added sugar - sometimes, adding your own bits of fruit to a greek yogurt is all that's needed!

 You can decide to follow the ridiculous Consumer Reports recommendations if health and inevitable weight gain are of no importance to you.  But I think you are smarter than that.

Thursday, August 8, 2013

Chewy Chocolate Chip Cookies (gluten free!)



By Coach Maria - Salus Nutritionist & Food Expert

I know what you're thinking...

Chocolate chip cookies?  How is THAT healthy??

Although I would never consider a cookie "healthy", I would certainly say it's totally possible to make a cookie "healthier". 

We all want to eat the right foods in order to maintain or improve our health.  But chocolate chip cookies don't always fall under that category.

I mean...really....chocolate chip cookies = white sugar, white flour, lots of butter, milk chocolate chips all baked into a soft, chewy, gooey little disk that; let's be honest, does nothing towards promoting good health.

Well, I'm here to tell/show you that not only can you have your cookie and eat it too, but the combined ingredients are not going to set you back in your health and fitness goals like your typical chocolate chip cookie recipe.

For starters, by replacing white flour with Coconut flour, you eliminate the unhealthy and gut-damaging properties that come with refined flours.

Instead of all the white sugar, making an easy date paste significantly improves the nutrient level by adding in fiber, vitamins and minerals - not to mention that natural sweetness that comes from dates!

Adding a gluten, soy, dairy free brand of chocolate chips is just...well....genius!

These cookies will not disappoint.

Leave your guilt somewhere else, these cookies have ingredients to be proud of and they will convince you that sweet treats don't have to contain additives, preservatives and refined ingredients in order to taste good.

Ingredients
serves 14

2/3 c Organic coconut flour
1/3 c tapioca flour
1/2 tsp baking soda
1/4 tsp baking soda
1/3 c date paste (make by soaking dates in hot water and blend into paste**)
1 tblsp raw honey
1 tsp vanilla
1/3 c melted organic coconut oil
2 eggs at room temperature
1/3 c chocolate chips

Preheat oven to 350 degrees
Prepare date paste ahead of time.
In a bowl, combine coconut flour, tapioca, baking powder and soda.
Mix in chocolate chips.
In another bowl, combine wet ingredients and stir until combined.
Pour wet into dry ingredients and stir until everything is combined.
Line a cookie sheet with parchment paper.
Scoop (tablespoon) batter and place on cookie sheet.
Press batter down firmly (pressing together any cracks that appear).
Bake 12-14 minutes.
Cool completely before removing from pan.

**For date paste, place dates in bowl and pour boiling water over them, letting them sit for 2-24 hours.  Drain all water except 1 tablespoon.  Pour into food processor and blend until a paste forms.

Thursday, August 1, 2013

Veggie Frittata


Paleo Frittata_Postbake

By: Coach Maria - Salus Nutritionist & Food Expert

It's hard to believe August has arrived - where did the summer go?

I continue to enjoy the relaxed summer schedule and the emphasis on easy, no-muss, no-fuss meal planning and cooking.

This colorful and full-of-veggies frittata makes an easy, laid back dinner that leaves plenty for leftovers the next morning!

Ingredients
serves 8

1 lb favorite sausage (I like Aidell's brand - decent ingredients!)
1 medium sweet potato, thinly sliced (a food processor with a slicing attachment works great!)
2 c variety of veggies (you choose - we like broccoli, tomatoes, mushrooms peppers, spinach, asparagus)
7 eggs + 5 egg whites (pastured eggs are best!), whisked with salt & pepper to taste

Preheat oven to 375 degrees.
Brown and crumble sausage, set aside.
Line the bottom of a large deep cast-iron skillet or baking dish (we love our cast iron skillet!).
Scatter sausage on top of sweet potato.
Scatter veggies on top of sausage.
Carefully pour egg mixture over veggies/sausage/potatoes.
Bake 30-40 minutes, or until eggs are set.
Remove from oven and allow to cool for a few minutes.
Slice 8 wedges and serve with a side salad or fruit.