by kelsey | May 15, 2014 | Diabetes, Diet, Food, Weight Management, Wellness/Health
{Photo Referece: http://www.webmd.com/diet/apple-cider-vinegar}
There are claims that apple cider vinegar helps numerous health issues, but is it truly an effective treatment? First off, what is apple cider vinegar? Apple cider vinegar is produced by fermentation of apples. The main ingredient is acetic acid, but many vinegars also have vitamins, minerals, and amino acids (many of these naturally from the apples).
The Claims:
There has been claims that apple cider vinegar is said to help with weight loss. There is little scientific evidence to support these claims. Occasional use of apple cider vinegar is safe for most people, but it won’t likely lead to weight loss.
Apple cider vinegar is an alternative treatment for warts. The wart needs to soak in apple cider vinegar for about 20 minutes. Than the dead skin can be removed and petroleum jelly applied around the wart. The treatment is repeated until the wart falls off.
Apple cider vinegar is also claimed to control blood sugars. It seems that vinegar may be able to inactivate some of the digestive enzymes that break the carbohydrates from food into sugar, thus slowing the absorption of sugar from a meal into the bloodstream. Slowing sugar, absorption gives the insulin-resistant body more time to pull sugar out of the blood and thus helps prevent the blood sugar level from rising so high. This is just a claim and has no scientific evidence to support this.
Apple cider vinegar is said to increase calcium absorption. Vinegar is high in acetic acid, which can increase the body’s absorption of important minerals from the foods we eat.
If you have runny nose, watery eyes, sore throat, or a persistent cough some websites recommend that you mix two teaspoons of apple cider vinegar with two tablespoons of honey and put into a glass of water.
Some articles recommend that taking one to two teaspoonfuls with five to six ounces of water 30 minutes before a meal can help allergies. Than again there is little evidence to support this.
Taking apple cider vinegar for any of these problems, may lead to problems of its own. Apple cider vinegar is very acidic, so it may irritate your throat if you drink it often or in large amounts. Apple cider vinegar may interact with certain supplements or drugs, including diuretics and insulin.
There are many claims that apple cider vinegar cures many diseases and symptoms of colds, but there is little scientific evidence to support these claims. Nothing can be proven, because of the lack of supporting scientific research which can be a problem with alternative therapies. If you are considering using apple cider vinegar for one of these problems, be sure to consult your physician before taking it.
-Jessica Claussen, SDSU Dietetic Student
by kelsey | May 14, 2014 | Diet, Food, Heart Health, Weight Management, Wellness/Health
Today’s topic is another reader request! Thanks for all of the requests!! It has been fun covering topics you’re interested in and want to learn more about! High protein diets are very popular and two common ones are the Atkins and Paleo Diets. South Dakota State University Dietetics Student Jessica Claussen reviewed them both for you below.
The All-New Atkins Advantage Diet, Pros and Cons
This diet plan contains a 12-week, low carbohydrate diet to lose weight, which also incorporates exercise into the individual’s life. The first phase of the diet only allows 20 grams of carbohydrates and to eat about 6 ounces of protein at each meal. This phase can sometimes last about 6 months for people. After the first phase than the individual gradually adds small amounts of carbohydrates to the diet. Throughout the first phase the individual could consume less than 130 grams of carbohydrates, which is the minimum amount of carbohydrates needed daily to provide glucose for the proper brain function.
The high protein content of the plan means eating less whole grains, fruits and vegetables, which reduces the amount of vitamins, minerals, phytochemicals and fiber consumed. Also, The high proportion of dietary protein means eating more unhealthy saturated fat and cholesterol. The high protein diet could also place a strain on the kidneys. A high-protein diet may worsen kidney function because your body may have trouble eliminating all the waste products of protein metabolism
Atkins also claims that “natural fats”, including saturated fats, are vital to good health, which can be very misleading. People may become confused and think they need to consume excess amounts of saturated fats. When research supports that a diet rich in saturated fats can lead to heart disease.
It is not recommend that a low-carbohydrate diet is used for weight loss. People should be following a well-balanced diet rich in whole grains, fruit and vegetables.
Paleo Diet: Pros and Cons
The Paleo Diet, which is also known as the caveman diet, has the idea that if we ate as our ancestors did we would weigh less and be healthier. That means that a person can only eat what can be hunted or gathered. That means no grains, dairy, legumes, sugar or salt.
The positive of this diet is that it encourages people to consume more fruits and vegetables, and to cut out their added sodium and sugar intake. The combination of fruits, vegetables, and a diet rich in protein can help control blood sugar and to regulate blood pressure.
The negatives of this diet is that it excludes whole grains, fruits, and dairy products. These foods are rich in nutrients and contain important vitamins and minerals such as calcium and vitamin D. Also whole grains are rich in fiber, which may help reduce your risk of heart disease, cancer, and diabetes. Without consuming these foods, a supplement would be necessary. So limiting whole grains, fruits, and dairy is not necessarily the way to prevent disease and ensuring weight loss.
The Paleo Diet also encourages consuming a great deal of bacon and butter, which is high in saturated fats and sodium. Bacon does not have a lot of nutritional value. Coconut oils are also encouraged. Coconut oil is also high in saturated fats. Other common oils such as canola, sunflower, and extra-virgin olive oil contain significantly less saturated fat than coconut oil.
The Paleo diet may be hard to continue, because wild game is not readily available and most of the meat we consume is domesticated. The fruits and vegetables that we eat has been processed rather than grown and gathered in the wild. It is possible to modify the plan, but even than there are additional costs, lack of variety and the need for planning.
-Jessica Claussen, SDSU Dietetics Student
Overall, high protein diets can be done, but need supervision as if done incorrectly they can cause damage to our kidneys, liver, heart, central nervous system, brain, and bones. In addition, they typically always promote weight loss due to the lack of carbohydrates and low calories, but that weight is usually gained back after going off the diet and can contribute to a pattern of yo-yo dieting. Balance, moderation, and portion control are still keys to a successful diet long term!
-Kelsey
by kelsey | May 14, 2014 | Cooking Tips, Diet, Food, Weight Management, Wellness/Health
Last night was our last night of spring STRIVE 2 Survive and County Fair Foods treated us to some excellent treats! These recipes are a must try!!
Angel Lush (pictured above)
1 can (20 oz) crushed pineapple in juice, undrained
1 pkg (1 oz) vanilla fat free/sugar free instant pudding
1 c thawed lite cool whip topping
1 pkg (10 oz) round angel food cake cut into three layers
10 small fresh strawberries
Mix pineapple and dry pudding mix. Gently stir in cool whip. Stack cake layers on plate, spreading pudding mixture between layers and on top of cake. Refrigerate for one hour. Top with berries.
Mango Salsa (above)
2 mangos peed, seeded, and chopped
1 large tomato diced
1 small onion minced
1 small jalapeno pepper seeded and minced
1 Tbsp cilantro minced
1 lime juiced
Salt and pepper to taste.
Combine all ingredients in a bowl and enjoy with whole grain chips or crackers.
All of the ingredients above can be found at our County Fair Food Store!
-Kelsey
by kelsey | May 13, 2014 | Diet, Food, Weight Management, Wellness/Health
Another reader request today! We tend to think bacteria is a cause for disease, so the idea of tossing down a few billion a day for your health might seem a little hard to swallow. A Probiotic is a type of bacteria, but it is actually a GOOD bacterium that can help maintain the natural balance of organisms in our intestines. Its role is to reduce the growth of the harmful bacteria we do not want, which further promotes an overall healthy digestive system. There is convincing evidence that probiotics may help:
- Treat diarrhea (especially following treatment with antibiotics)
- Prevent and treat vaginal yeast infections and urinary tract infections
- Treat irritable bowel syndrome (IBD)
- Speed treatment of certain intestinal infections
- Prevent or reduce the severity of colds and flu
Yogurt is a natural source of probiotics. Make sure to look for yogurts with: “live and active cultures” stated somewhere on its label. A good example of this is Activia yogurt as this kind has more of the live and active cultures than the others. If you don’t like the taste of yogurt, you could always dress it up with a little granola and fruit such as the picture included of yogurt parfaits. Probiotics may also be taken as a dietary supplement. Ask your local pharmacist or physician for their recommendation.
-Kelsey
by kelsey | May 8, 2014 | Cooking Tips, Diet, Food, Heart Health, Weight Management, Wellness/Health
I had a few readers request I cover the topic of saturated fats as there have been a lot of mixed messages about these fats lately, so how do you know what to believe?! First off, lets cover the differences between the various types of fats:
Fat: One of three nutrients supplying energy to the body (the other two are protein and carbohydrate). Fat provides 9 calories per gram, more than twice the calories per gram provided by carbohydrate or protein.
Total Fat: includes saturated, monounsaturated, and polyunsaturated fats in food.
Saturated Fat: solid at room temperature and the main dietary cause of high cholesterol. Found mostly in animals and in some plants including: coconut, coconut oil, palm oil, pal kernel oil, and cocoa butter.
Trans Fatty Acid: a fat produced when liquid fat is turned into a solid fat through hydrogenation; raises LDL cholesterol and lowers HDL cholesterol.
Polyunsaturated Fat: liquid at room temperature and are from vegetable sources including corn, safflower, sunflower, soybean, cottonseed, and sesame seed oils. They are associated with lowering blood cholesterol levels when used in place of saturated fats in the diet. Can promote inflammation in high amounts.
Omega 3- Fatty Acid: type of heart-healthy polyunsaturated fat found in flaxseed oil, tree nuts, and especially fatty fish such as salmon, trout, sardines, and herring.
Monounsaturated Fat: liquid at room temperature and found in canola oil, olive oils, peanut oil, peanut butter, peanuts. Associated with lowering blood cholesterol.
Since saturated fat’s chemical composition makes it a solid fat, that’s exactly what it does inside our body…clogs our arteries causing increased risk for heart disease and stroke. “The American Heart Association recommends limiting the amount of saturated fats you eat to less than 7 percent of total daily calories. That means, for example, if you need about 2,000 calories a day, no more than 140 of them should come from saturated fats. That’s about 16 grams of saturated fats a day.” [http://www.heart.org/HEARTORG/GettingHealthy/FatsAndOils/Fats101/Saturated-Fats_UCM_301110_Article.jsp.] A diet low in saturated fats is also supported by the Academy of Nutrition and Dietetics. A good way to keep our heart healthy is to replace the solid or saturated fats with monounsaturated and/or polyunsaturated fats that are liquid, such as replacing the solid butter with olive oil, canola oil, etc. You can also increase your consumption of fish and nuts as they have higher contents of these healthy fats as well.
Two common confusing parts of this concept are beef consumption and coconut oil.
BEEF: Did you know that beef is 20% leaner than it was about 15 years ago? There are at least 29 cuts of lean beef which means they meet the government guidelines for lean, meaning each cut has less than 10g of total fat, less than 4.5 g of saturated fat, and less than 95mg of cholesterol (in a 3 oz serving). Beef has often gotten a bad rap, but in reality it can be part of a healthy diet when choosing the lean cuts and healthy cooking methodss. Here are some tips for you to make beef a part of your heart healthy meals:
- Look for key words such as “round” or “loin” …these are typically leaner cuts
- Choose 90% or greater lean beef. This means in a 3oz serving there is less than 5g of fat in it.
- Use healthy cooking methods such as grilling, broiling, baking, roasting, or braising. The less tender cuts can be marinated in a tenderizing marinade such as salsa or light Italian dressing.
- Trim the fat! Trimming the fat before cooking will help eliminate some of the fat from the cut.
- Cook with fresh ingredients such as lemon juice, peppers, onions, garlic, and herbs instead of adding extra fat to the cut.
- Practice portion control. Select the 3-5 oz serving over the 10oz.
COCONUT OIL: Coconut oil has gotten more popular over the last few years. Many are choosing it over the olive oil now and it’s somewhat become a craze. Coconut oil is a saturated fat and when looking at it, you can see that as it’s solid. The big debate about it, is that the primary fat of coconut oil is “lauric” acid (a type of fatty acid) that is absorbed by the body differently than the other common saturated fat, stearic acid. The make up of coconut oil is a medium chain triglyceride (type of chemical structure) and the MCTs tend to increase HDL (good) cholesterol better than other saturated fats such ad lard and butter. Many unsaturated fats such as olive oil decrease LDL (bad) cholesterol, improve total cholesterol/HDL ratio, and can also increase HDL cholesterol as well. As you can see this is a very complex concept and subject that involves food science, chemistry, etc. There are compelling arguments on both sides, which makes it very confusing for the consumer. Overall, coconut oil can play a role in raising HDL and provides flavorful cooking, but it does have a significant amount of calories and does promote increased total cholesterol levels…especially when compared to unsaturated fats such as olive oil, canola oil, peanut oil, avocados, nuts, and salmon. Since it is still a saturated fat, I recommend to limit the consumption and practice moderation with it.
Overall, saturated fats are still recommended to be limited in our diets due to their link to heart disease, but there are some interesting concepts to learn and understand about this topic. The good fats, mono- and poly-unsaturated fats should be included in our diets as they promote heart health, so some fat is actually a good thing. It’s hard to cover this type of topic in a blog post because it is so complex, so if you want to learn more about it and/or discuss it further with me, feel free to contact me anytime!
-Kelsey
by kelsey | May 6, 2014 | Diabetes, Diet, Food, Weight Management, Wellness/Health
Today’s post is another reader request! You hear all kinds of good and bad things about artificial sugars, so how do you know what to believe?! Well….here’s the facts:
Artificial sweeteners or sugar substitutes refer to substances that have little to no calories or other nutrients and are added to foods and beverages to provide a taste that is similar to table sugar (sucrose). Because artificial sweeteners are many times sweeter than table sugar, smaller amounts are needed to create the same level of sweetness.
There are five artificial sweeteners that have been tested and approved by the U.S. Food and Drug Administration (FDA):
Acesulfame-K is 200 times sweeter than sugar and it is heat stable, making it great for cooking or baking. The FDA approved acesulfame-K in 1998. Brand names include Sunett and Sweet One.
Aspartame is 200 times sweeter than table sugar and is one of the most commonly used sweeteners today. Aspartame was approved by the FDA in 1981 and is used in a variety of foods. Brand names include NutraSweet and Equal.
Saccharin is about 300 times sweeter than sugar and is used as tabletop sweetener, in baked goods, jams, chewing gum, canned fruit, candy, dessert toppings and salad dressings. The FDA approved saccharin in 1981, along with a warning label stating it was ‘reasonably anticipated to be a human carcinogen’. This warning label was lifted in 2000, after numerous studies cited there is no evidence that saccharin is associated with an incidence of cancer. Brand names include Sweet ‘N Low, Sweet Twin and Sugar Twin.
Sucralose is about 600 times sweeter than table sugar and approved by the FDA in 1999. Sucralose is not absorbed by the body and is eliminated through the urine and feces resulting in zero calories. Sucralose is also heat stable so it can be used for cooking or baking. The brand name for sucralose is Splenda.
Neotame is 7,000-13,000 times sweeter than sugar. Neotame is approved for use in beverages, dairy products, frozen desserts, baked goods and gums. Neotame is not available for consumer purchase at this time.
Stevia has become a popular sweetener in recent years and is extracted from the leaves of the Stevia Rebaudiana Bertoni bush. Two forms can be extracted: Reb A and stevioside. Both are 200-300 times sweeter than table sugar and are calorie free. In 2008, Reb A was generally recognized as safe by the FDA for use as a tabletop sweetener and in prepared foods. Brand names include A Sweet Leaf, Sun Crystals, Stevia, Truvia, and PureVia.
There is a lot of confusion about artificial sugars due to the mixed messages consumers hear about their risks, but when you really look at the studies and evidence, there are are in fact little concerns. According the the FDA, National Cancer Institute, and several other health agencies, there is no sound evidence that these artificial sugars approved cause cancer or serious health problems. Acceptable Daily Intake levels have been set by the FDA to help you determine how much you can consume and still be safe. The ADIs are set at 100x less than the smallest amount that may be harmful. So in order to actually come close to being at risk for side effects it would mean the average person would have to consume around 20 cans of diet pop/day to experience adverse effects. Please see the charts below:
Acceptable Daily Intake for Various Levels: Note the ADI is based on kg of body weight. Take your weight in pounds divided by 2.2 to get your weight in kg.
|
ADI (mg/kg body weight)
|
Average (mg) amount in 12oz can soda
|
Amount (mg) in a packet of sweetener
|
| Acesulfame-K |
15
|
40**
|
50
|
| Aspartame |
50
|
200
|
35
|
| Saccharin |
5
|
140
|
40
|
| Sucralose |
5
|
70
|
5
|
| Sweetener |
Number of 12oz cans diet soda to reach the ADI |
Number of artificial sweetener packets to reach the ADI |
| Acesulfame-K |
25.6
|
20.4
|
| Aspartame |
17
|
97.4
|
| Saccharin |
2.4
|
8.6
|
| Sucralose |
4.8
|
68.2
|
| Stevia/Reb A |
Product info not available. Sodas containing stevia are not widely available |
30
|
There are also newer studies suggesting that the use of artificial sweeteners tricks our body as it’s not real sugar and in turn we eat more. These studies are inconclusive and not reliable. There is a need for more research in this area.
The Bottom Line:
Adults may be able to better manage weight when sugary foods and beverages are replaced with artificial sweeteners as these artificial sweeteners are sugar free, calorie free. The American Academy of Nutrition & Dietetics states that, “based on studies reviewed, artificial sweeteners are safe for use in the general population.” Special populations, such as pregnant women, should limit the use of sugar substitutes and avoid saccharin, since the fetus may not be able to clear the substance quickly enough. Individuals with PKU should avoid aspartame since phenylalanine is found in aspartame. However, individuals with this genetic predisposition can use neotame. So all in all, I recommend them for those wanting to manage their weight and control their blood sugars, however moderation and portion control are key!! You should limit your consumption of 1-2 small drinks/day with artificial sweeteners and instead drink more water. You can flavor your water with real fruit such as infusing berries or squeezing a lemon in your water for flavor.
Source:ADA Evidence Analysis Library (2011).The Truth about Artificial Sweeteners or Sugar Substitutes: How Much Is Too Much?.Retrieved May 1, 2012 from the American Dietetic Association. Website: http://www.adaevidencelibrary.com/files/Docs/NNSResourceDraft3.pdf
-Kelsey
