What's up with chia seeds?

Beyond the Chia Pet – Chia in Your Diet

Submitted by: Kathleen Van Wyck

Edited by:  Marcia Bristow MS RDN CD

The word “chia” is often in reference to the novelty planters that are accompanied by a catchy jingle.  Unbeknownst to many, the green “fur” that grows is a result of small, edible chia seed, which also contain nutrients that may be beneficial to health. These seeds are a product of the plant Salvia hispanica L., a member of the mint family. It is recorded that individuals in Central American cultures have reaped the benefits of chia seeds since before the time of Christopher Columbus. Hundreds of years later, we are still incorporating chia seeds into our diet as part of a healthful lifestyle.

To modify recipes, mindful eaters and chefs alike are finding new ways to sneak this tiny seed into a variety of foods. Chia seeds can be sprinkled on salads or incorporated into smoothies and baked goods. Simple puddings made from chia seeds are a sweet and creamy twist to the norm. Adding chia seeds to muffins or granola will increase your intake of fiber and provide a little boost of protein. Finally, chia seeds can be sprouted (just like in your chia pet!) for a delicious micro-green to be added to salads, sandwiches, or smoothies.

Chia seeds are a great source of omega-3 fatty acids, fiber, protein, and antioxidants. Research shows that including omega-3 fatty acids in the diet may reduce the risk of cardiovascular disease, and improve risks factors such as elevated fat levels in the blood. The complete benefits of this tiny seed are still being researched. Of four human trials conducted, none of them have proven a link between chia seeds and disease prevention. Therefore, further research is being done in regards to the use of chia seeds as a dietary supplement.

Although the specific benefits of chia are still being researched, they still contain important nutrients that are part of a healthful diet. In addition to omega-3s and antioxidants, just one tablespoon of seeds can give you 19% of your recommended daily fiber. Adding chia seeds to your meals can be a small way to add a delicious and wholesome kick to your diet. Continued research will determine their particular role in disease prevention and a healthful lifestyle - stay tuned! 

Sources:

Lonergan C. Why everyone should try sprouting chia seeds. Mind Body Green Web site. http://www.mindbodygreen.com/0-12404/why-everyone-should-try-sprouting-chia-seeds.html. Published January 26, 2014. Accessed February 2, 2015.

Rosenburg I. Should you jump on the chia seeds bandwagon? Tufts University. Health & Nutrition Letter. 2013;31(1):6

Gluten Free, Lactose Free, Colon Cleanses-THINK TWICE

Gluten Free, Lactose Free, Colon Cleanses-THINK TWICE

Submitted by: Tenley Burlingame

Edited by:  Marcia Bristow MS RDN CD

It’s about time we clear up confusion about the gastrointestinal (GI) tract. Many of us have heard and read about various ways to keep our gut happy and healthy. The most commonly seen trends associated with gut health include: a gluten-free diet, colon cleansing, and a lactose-free diet. The food we ingest is directly related to how our GI tract functions. Therefore, in order to feel our best, we need to eat our best!

Within the past few years, gluten-free diets have become more popular and gluten-free alternatives are commonly offered at restaurants and supermarkets. To date, there have been no proven benefits to a gluten-free diet for those who do not have celiac disease.¹ Celiac disease is a condition that requires an avoidance of gluten in foods in order to maintain intestinal health and avoid symptoms. Those who maintaining gluten free diet without celiac disease should be weary, as many gluten-free alternatives utilize excess sugar to make up for taste. Unless prescribed by your health care provider, gluten-free diets will not improve gut health.

Colon cleansing is another trendy approach to improve GI health. There is no evidence that cleansing is helpful in any way, and it may even be dangerous.² Our bodies are designed to naturally cleanse themselves through the function of the liver and kidneys. Unnecessary colon cleansing can put you at risk for GI damage and for infections.² Furthermore, it can lead to dehydration. It is advised to stay away from colon cleansing and let your kidneys and liver do their thing!

Lactose intolerance is a common diagnosis. Lactose is the naturally occurring sugar in milk and is found in numerous dairy products. As we age, our bodies adapt to our diet, establishing bacteria in the colon to digest lactose.¹ If lactose is already a part of your diet, there is no reason to eliminate it. Unless you show symptoms and are diagnosed by a MD, continue to eat lactose-containing foods without worry!

Our society is bombarded by diet trends and fads, many of which are unsubstantiated. Gluten-free diets, colon cleansing, and lactose-free diets are among them. Make sure to consult an MD or RD before considering a new diet. Drastic changes to a diet for no reason can be dangerous if too restrictive. Our bodies work best when we include a well-balanced diet. Healthy habits can be formed to promote health such as trying new foods you are unfamiliar with. Focus on variety rather than limitation!

Sources:

 1. Gut Myths? Tufts Nutr Action Health Lett. 2013;(January/February):3-7.

2. Horne S. Colon Cleansing. J Herb Pharmacother. 2006;6(2):93-100. doi:10.1080/J157v06n02_08.

Fermented Foods

Digestive Benefits of Fermented Foods

Submitted by:  Kathleen Van De Weert 

Edited by:  Marcia Bristow MS RDN CD

Although it may seem like a recent trend, people have been fermenting foods for thousands of years. First discovered as a preservation technique, fermentation has been used to transform foods for new flavors and to increase health benefits. Yogurt, sauerkraut, and beer are a few well-known fermented foods. Those that are gaining popularity are kefir, kimchi, and tempeh made from milk, cabbage, and soy, respectively. The process of fermentation involves the transformation of sugar, or carbohydrate, into acid, gas, or alcohol by adding yeast or bacteria. This reaction usually takes place in the absence of oxygen, so the yeast or bacteria readily feed on the sugars and begin the fermentation process.

The utilization of carbohydrates by yeast and bacteria is a form of “pre-digestion”, which increases the digestibility of certain foods. Because the yeast and bacteria do the work of breaking down complex carbohydrates, our digestive systems don’t have to. For example, individuals who are lactose-intolerant are able to eat yogurt or cheddar cheese because the process of fermentation breaks down the lactose in the milk.

Not only does it increase digestibility, but fermented foods also introduce “good bacteria” into the digestive system, which aid in digestion and improve overall health and immunity. Having the proper balance of digestive bacteria helps the body better absorb certain vitamins and minerals. In addition, evidence suggests that a healthy gut reduces inflammation, improves bowel health and immunity, and may slow or reverse the symptoms of diseases such as Irritable Bowel Syndrome or Inflammatory Bowel Disease.

How can you incorporate fermented foods into your lifestyle? There are store-bought options such as tempeh, yogurt, kefir, and kombucha. Certain labeling will indicate whether or not a food is fermented. Look for “live food” or “contains live cultures” on the label of many fermented products. For foods like sauerkraut, the label should indicate “raw” or possibly “starter culture”. If vinegar is on the ingredient list, it is likely not truly fermented. Try some fermented foods, and your gut will thank you!

Sources:

Parvez S, Malik KA, Ah Kang S. Probiotics and their fermented food products are beneficial for health. Journal of Applied Microbiology. 2006;100(6):1171–1185.

Rosenburg I. Discover the digestive benefits of fermented foods. Tufts University. Health & Nutrition Letter. 2014;31(12):7.

The Latest Fat Facts on Dairy

GOT MILK?  Non-fat, Low fat, or Full fat?

Submitted by:  Marcia Bristow MS RDN CD

Okay, I have to admit there is nothing like the creaminess of full fat dairy products.

The texture and flavor of whole milk yogurt, or whole milk in cereal or over a bowl of warm oatmeal is a wonderful treat.  But I grew up in a fat-phobic generation and I seldom allow myself to “indulge” in anything but non-fat or low-fat dairy products. But what if dairy fat is not the dietary demon I’ve been led to believe it is over all these years.  New research suggests I may want to reconsider this full fat dietary option.

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One study in the Scandinavian Journal of Primary Health Care found over a 12 year study that middle aged men who consumed whole milk, butter and cream were significantly less likely to become obese when compared to their counterparts who never or rarely ate high-fat dairy.  In another study in the European Journal of Nutrition, a meta analysis of 16 observational studies concluded the hypothesis that high-fat dairy foods contribute to obesity and heart disease risk is not supported.  In fact in most studies, consumption of high fat diary was associated with a lower risk of obesity. 

Possibly, the relationship to lower risks of obesity is due to a satiety factor.  Higher fat foods take longer to digest and allow us to feel full for a longer period of time.  As a result, fewer calories may be consumed.   Or possibly, there are bioactive substances in whole milk that enable a greater rate of utilization of fat to burn for energy rather than storing fat in the body. 

Original recommendations (for people aged 2 and older) to include low fat, non-fat dairy products were grounded in concerns about cholesterol in the diet.   Since saturated fat contains cholesterol a broad generalization was made that all foods containing saturated fats are detrimental to health.  Because whole milk products are high in saturated fat, the recommendation to limit consumption was established to reduce the risk of heart disease.

However, not all fats are created equal.  Emerging studies are focused on the possible benefits of consuming full-fat dairy products in the diet.  In addition to an association with lower risks of obesity, whole milk contains beneficial omega-3 fatty acids.  According to Adam Lock, PhD, an assistant professor in the department of animal science at Michigan State University, “The fats in whole diary foods are highly complex and may contain beneficial ingredients.  What is also important is that milk fat isn’t consumed in isolation; dairy foods contain protein, calcium and other components that may modulate the effect of fat on health. ”    More and more research is showing no significant evidence to associate dietary saturated fat with an increase risk of heart disease. 

It seems the public is slowly accepting this information.  According to George Siemon, CEO of Organic Valley, non-fat and low-fat diary options still dominate the market but organic, whole fat varieties are on an upswing in sales. 

I would love to think someday soon I will be able to advise my clients and I will be able to make whole milk choices for myself without any concerns of negative health implications.  Right now, it sounds a little to good to be true but I’m willing to be more flexible and will include these dairy options on a more regular basis. 

However, the dietitian in me still has to be concerned about consuming an appropriate number of calories to meet energy needs and weight goals.  I will initiate the recommendation to include more whole milk products but for those clients who have goals to loose or maintain weight they will continue to hear me say, "In MODERATION."   Of course, this would only be a recommendation IF a person would prefer a whole milk option. As a beverage, I honestly enjoy the refreshing flavor of ice-cold skim milk or 1% milk compared to the thick consistency of the full fat milk.  But when it comes to yogurt and cheese, I would make the switch in a heartbeat…

Stay tuned, researchers are continuing to investigate how dairy fat may help control weight and improve health.  

Healthy Convenience Foods

            

A Healthy Approach to Frozen Entrees

By: Jessica Pashko

UVM undergraduate Dietetics Intern

Edited by:  Marcia M. Bristow MS RDN CD

             If you have a busy schedule or simply do not like to cook, no longer will you have to give up hope on eating healthy. Thanks to a movement by food manufacturers to meet American public demands, there is now a broader variety of convenience foods that have health and nutrition as a priority. Brands such as Amy’s Kitchen and Cedarlane Natural Foods accommodate the dietary needs of most individuals by utilizing healthy ingredients in their food products. Incorporating a healthy diet into busy lifestyle has become much easier.

Many convenience foods are viewed as a “last resort,” due to their highly processed nature, poor quality, and lack of nutrition. For people with hectic schedules, it’s sometimes hard to choose convenience, frozen foods without feeling guilty about their purchase and concerned about the ingredients. The existing stigma that all frozen-dinners are loaded with sodium, trans fats, refined grains, and excess sugars, is not necessarily the case.

Full Circle, Evol., Glutino, Smart Meals, Kashi, and several other food companies have taken initiatives to provide more nutritious convenience foods to their customers. Some of these initiatives include using a variety of 100% whole grains, such as whole wheat, millet, barley, and brown rice. The choice to include whole grains results in health benefits such as more vitamins, minerals, and fiber. In addition, manufacturers are decreasing the sodium in their products by substituting the excess salt with flavorful spices and substituting butter and high fat cheeses with vegetable oils and low-fat alternatives. These changes greatly decrease the saturated fat content of the food products. More whole grains, and lower sodium and saturated fat have made convenience foods heart healthier.

Another concern has been the packaging of food products and their impact on the environment. Manufacturers such as Full Circle and Amy’s Kitchen have answered this concern by using recycled products and by not supporting GMOs. The movement towards more nutritious, wholesome, and environmentally safe convenience products helps the public to include such healthy food choices into busy lifestyles.

Food packaging labels can be confusing and misleading, which makes it difficult to choose the right frozen product to fulfill dietary needs. Here are a few tips to simplify the process of choosing healthy convenience food options.

           

      ◆     Calorie Count

Look for products with 350-500 calories because they are substantial enough to keep you full for a long period of time. They also provide adequate nutrients as a wholesome meal. If choosing a frozen product under 200 calories, consider adding a side such as a vegetable, piece of fruit, or yogurt.

◆      Sodium-

Try to aim for foods that have below 600 mg of sodium. The recommended daily dietary intake is 2300 mg for healthy individuals, and 1500 for those with high blood pressure. Sodium levels tend to add up throughout the day, so it is important to keep in mind how much you are consuming from a frozen meal.

◆      Whole Grains-

Products that use 100% whole grains provide the body with essential vitamins B and E, and minerals such as iron, zinc, and magnesium. Refined products strip these nutrients and have less health benefits. Keep an eye out for whole grain products by looking for the golden general mills 100% grain sticker that indicates if the product is 100% whole.

◆      Saturated Fat-

Healthy fats are an important part of a nutritious diet, so it is important to monitor the intake of those that are saturated. In the aisles, look for products that have less than 3 grams of saturated fat because it will help keep your daily intake to <10%, as recommended by the FDA.

◆      Ingredients-

When it comes to the ingredients list, a rule of thumb to live by is that if you can’t pronounce it, it probably isn’t the healthiest. Ingredients are also listed by the amount that they are used in the product. Try to choose products that have a short, recognizable ingredients list. It’s also an indicator that the product isn’t highly processed.

◆      Packaging-

Manufacturers that choose to recycle are more sustainable and environmentally safe. Choose compostable and recyclable containers that can be recognized by the green arrow triangle, and are typically cardboard and paper products.

◆      Balance-

With any meal, it’s important to keep in mind that a healthy diet is complete and balanced. Products that are wholesome, providing lean protein, whole grains, and vegetables will provide adequate nutrients.

Click on chart for larger image....

BELVIQ-A new Weight Loss Strategy on the Market

BELVIQ: A New Weight Loss Strategy on the Market

Researched and written by:  Jessica Pashko, UVM Dietetics student

Editted by: Marcia Bristow MS RDN CD

Are diets and exercise not enough? If you are someone who has been struggling with weight loss for more than a year, then you should consider talking to your registered dietitian nutritionist (RDN) and physician about BELVIQ. Sometimes you just need that extra push to help you meet your goals. If you are ready for change and to commit to diet and exercise, BELVIQ may be what you need.

Accompanied with diet and exercise, BELVIQ works as an adjunct to effectively lose weight. BELVIQ is a great solution for individuals who struggle with weight loss because it helps to successfully breaks through the common weight loss plateau.

To test BELVIQ’s effectiveness, the FDA conducted a 52 to 104 week study with 8000 overweight and obese individuals. Participants were asked to pair BELVIQ with a low calorie diet and exercise. Roughly 47 percent of participants lost 5 percent of their body weight compared with only 23 percent of participants who took a placebo..  Similarly, in participants who had type 2 diabetes, 38 percent treated with BELVIQ lost at least 5 percent of their body weight compared to only 16 percent who took the placebo. Moreover, type 2 diabetes participants treated with BELVIQ had favorable changes in their blood sugar control.  

How does BELVIQ work?

BELVIQ is a drug that suppresses appetite and promotes satiety. By incorporating BELVIQ into your diet, you may eat less and feel full longer after eating smaller amounts of food. It works by targeting hunger receptors in the brain and blocks their ability to receive hunger signals. Feelings of satiety or fullness are released. Ultimately, the brain activity decreases food consumption and when paired with a low calorie diet and exercise, weight loss is becomes more of a possibility.

Is BELVIQ right for you?

Qualified individuals are obese, or have a BMI of >30 or a BMI of >27 with at least one co-morbidity, such as hypertension, high cholesterol, or type II diabetes. Recommendations to discontinue use of BELVIQ will be recommended if 5% of weight loss is not met after the first twelve weeks (New Weight-loss).. You should only consider BELVIQ if you are ready to make changes to your lifestyle that emphasize eating less and moving more. BELVIQ is not recommended for everyone. If you are pregnant or nursing, it is not advised to take BELVIQ.  

Are you ready to try BELVIQ?

Successful weight loss strategies combine healthy food choices within appropriate calorie ranges that support physical activity.  If you are a person who has been struggling with weight loss for more than a year or have reached a weight loss plateau, then a conversation with your RDN and physician about BELVIQ would be suggested. Sometimes you just need that extra push to help you meet your goals.

References:

1. US Food and Drug Administration and US Department of Health and Human Services. FDA Approves BELVIQ to Treat Some Overweight or Obese Adults. Washington, DC: U.S. Government Printing Office; 2012.

2. Coleman, Eric MD. New Weight-loss Drugs Offer Promise in the Fight Against Obesity, But They’re Not for Everyone. FDAvoice. http://blogs.fda.gov/FDAvoice/index.php: Published July 27, 2012. Accessed March 7, 2015.  

Be Careful What you Read

Be Careful What You Read

By Marcia Bristow MS RDN CD

I recently read an article titled, “Why You Should Stop Eating Breakfast, Lunch, and Dinner.  Dogmatic adherence to mealtimes is anti-science, racist, and might actually be making you sick.” —By Kiera Butler.  The title caught my eye as yet another reason to make people feel confused and uncertain about food choices.  The media and so-called experts are telling people gluten, dairy and sugar are the source of obesity, and health disparities.  Don’t eat-fast, go on cleanses and detox diets.  Now how we eat is under attack.  The quote, “You are what you eat” seems to be changing over to, “You are what you don’t eat.”  It is no wonder that everyday in my practice I educate and council clients who are extremely confused about what to eat, when to eat and how much to eat.

In the article, blame is placed on the food industry and even European settlers for the tendency as a population to eat at meal times.  Never is the fact considered that it makes sense why humans have evolved into a species that eat meals on average every 4 hours.  This is because it takes about that amount of time for the body to digest meals-depending of course on the size of the meals.  If people go longer between meals, hunger is curbed with snacks. 

According to the article one of the answers to lessen health disparities and obesity is to fast.  Skip breakfast and lunch on most days.  The reasoning behind this recommendation is that caloric deprivation acts as a mild stress that helps cells build up defenses to ward off damage from aging, environmental toxins and other threats.  My response is, “Absurd.  The only thing fasting will do is lower the rate of metabolism in the body or the rate at which the body burns calories.”   People need the calories and nutrients supplied from regular consumption of snacks and meals in order to have the energy to move about and the clarity of mind to think. 

            After filling the readers mind with ridiculous facts and thoughts the author ends the article with one bit of good advice from a weight loss and nutrition expert.  “Everyone needs to teach themselves to pay attention to hunger and satiety (fullness) cues.” In other words, eat when you are hungry and stop when you are full.  Be MINDFULL!  In my opinion the best diet is one that is rich in a variety of nutrients from all the different food groups to meet caloric needs.  For the most part, people need to eat on a regular basis.  They need to eat less and move more. If you are a person who needs to follow a diet to maintain overall health, loose weight, or lessen the symptoms of a disease condition, the food plan that makes the most sense and has been rated by a panel of health experts as the #1 plan for the last 5 years is the DASH diet. Keep in mind no matter what you read there is no magic formula for health or achieving the “perfect” body.  Above all be careful what you read, you might die of a misprint some day. 

For more information on the DASH diet: http://www.nhlbi.nih.gov/health/health-topics/topics/dash

Here is a link to the article by Kiera Butler: http://www.motherjones.com/environment/2015/03/against-meals-breakfast-lunch-dinner