According to me (and research) fiber is good for just about everything that ails you.  A diet adequate in dietary fiber can prevent atherosclerosis, removing bad cholesterol (LDL) from our systems and increasing the good stuff (HDL).  It can prevent diverticular disease (inflammation of the bowel), it helps manage blood sugars (critical for diabetics) , and keeps us “regular”. (Note: the jury is still out on this nutrient decreasing risk of certain cancers, contrary to popular belief).

So does it matter what KIND of fiber we should be eating?  Sort of.  Soluble fiber, (meaning the kind that forms a gel in water), found in the pulp of fruits, and in oatmeal, has been clinically proven to decrease cholesterol levels, keeping our hearts healthy. Insoluble fiber (“roughage”, or the kind that our body doesn’t break down), found in whole wheat bread and brown rice, has been shown to keep our gastrointestinal tracks in tip-top shape. Bottom (ahem, no pun intended) line…we need BOTH kinds to get the most nutritional benefit.

And does it matter how much fiber we get a day?  You bet. Women between 19-50 years old should shoot for 25g or more a day (21g daily for those 51 and older), and men between 14-50 years old, 38g a day or more (30g daily for those 51 and older). Kids should get their age plus 5g if not more.

Well, what foods are the most fiberlicious? Two hints…they are good for your heart…and they are the magical fruit…you got it – BEANS!  Beans (or legumes for you foodies) are our friends, and a cup of black beans can give you up to 19g of fiberlicious fiber. Cereals such as Fiber One and All Bran provide about 16g in a 3/4 cup serving, with a medium-sized sweet potato providing about 6g.

A slice of whole grain bread generally provides about 3-4g, and an apple about 3g. Don’t be fooled – that bran muffin only has about 2g – so skip it and the butter and have a whole grain English muffin with a tablespoon of peanut butter (loaded with protein and good fats) for a quick breakfast or post-workout snack. Add 8oz of calcium-rich skim milk and you have the perfect pick-me-up.

More tips to increase fiber in your diet:

• Eat the WHOLE fruit rather than the juice – juice contains virtually none of the original fiber of the fruit it was processed from.
• Shoot for 3 servings (just 3 oz, but try for more!) of whole grains every day – whole wheat pasta, whole grain bread, whole wheat couscous, brown rice, and whole grain cereals.
• Keep a container of raw, bite-sized veggies in the frig.  Munch on them while making dinner, pack a baggie up for lunch, toss in salads, or dip them into low-fat dressing as an after-school snack.
• Make a pot of chili with two kinds of beans – black and red kidney – serve with whole grain chips for a BBQ or with a green salad and whole wheat rolls for a quick dinner the entire family will enjoy.

Breakfast is literally that – “breaking the fast”. We need some food after waking in order for our metabolism to get its kick-start for the day and keep working for us (read: burning calories) all day long. Eating within the first hour upon rising helps to maintain your blood sugar and hormone levels, which keeps your energy level high and ensures that you don’t overeat at lunchtime. The brain needs energy quickly, so if you don’t eat enough early on, the brain looks for a different fuel source. It goes into emergency mode, resorting to the energy stored in your muscles, destroying muscle tissue. When you finally do eat, the body stores the energy it gets from food as fat.  People wonder, if they are skipping breakfast, why are they gaining weight? If you eat less food you lose more weight, right? In the case for breakfast, WRONG.

In a study by Kant et al, it was discovered that those adults who ate breakfast ate less energy-dense foods (like chips, candy and soda), throughout the day then the non-breakfast eating subjects. It was also reported that the breakfast eaters had lower BMIs (Body Mass Index) than the breakfast skippers. And a report released by the Harvard Medical School revealed that bailing on breakfast increased an individual’s risk for obesity four times more than those that munched in the mornings. Still not convinced eating breakfast can keep you svelte?  Tell that to the 78% of the over 3,000 participants in the National Weight Control Registry who have lost at least 60 pounds and kept it off for an average of six years; they claim that eating breakfast every day was their single best weight control strategy.

So what constitutes a good breakfast? About 300-400 calories for women, 400-600 for men, depending on your needs, with a nice amount of protein and carbs, and a bit of good fats: like three scrambled egg whites and a slice of whole wheat toast with margarine; a 1/4 cup of almonds, a low-fat cheese stick and an apple; six ounces of low-fat yogurt with a 1/4 cup of low-fat granola; or 3/4 cup of oatmeal and two pieces of turkey sausage. Serve up with some decaf green tea and you’ll be ready to face the day (and that bikini or those boardshorts) in no time.

First things first. We are full of bugs.  Billions of them. Bugs known as bacteria, and much of them are good and vital to keep our systems running smoothly. Probiotics are dietary supplements or foods that contain beneficial, or “good,” bacteria that are similar to those normally found in our bodies. Some examples include Lactobacillus acidophilus, Lactobacillus casei, and Lactobacillus bifidus. Products may contain one strain or multiple due to the theory that our gut is full of hundreds of different types of bacteria, so many more than likely combine for the most beneficial effect. (What then is a prebiotic you may be wondering? Prebiotics are the food, if you will, the probiotic feeds on to grow and multiply. Prebiotics are essentially carbohydrates, in particular dietary soluble fiber, although some non-carbohydrate prebiotics have been identified).

So what the heck do these bugs do?  Introducing millions of good bacteria into our system is purported to keep the pathogenic or harmful kinds from running rampant and causing us problems from a little gastrointestinal (GI) distress to a full-blown infection or disease. Ingestion of good bacteria has been linked to easing symptoms in those suffering from Irritable Bowel Syndrome, decreasing bloating and cramping, and preventing and treating vaginal yeast and bladder infections. Some studies even suggest daily doses may reduce colon cancer incidence and bladder cancer recurrence, and may even decrease occurrence of upper respiratory and GI infections. Probiotics are almost always recommended to an individual who has suffered from diarrhea in an effort to replace the good bacteria in the gut that has been rapidly excreted during illness. Some studies even suggest supplementing the diet with probiotic-containing products may lower blood pressure in hypertensive individuals, and assist with lowering serum cholesterol levels. More recent research is needed.

So although there has been some controversy surrounding probiotics (they are expensive, we don’t need them our bodies do fine cranking out their own good bacteria, they may mask or even cause an infection that needs to be treated with antibiotics), I recommend them to my clients in my private practice.  You can get your daily dose from yogurt (ANY yogurt* – you don’t have to buy a specific brand to get the GI benefit), fermented and unfermented milk, miso, tempeh, and some juices and soy beverages. For those who don’t like any of those products, probiotics are available in supplemental form (in chewable and capsules).  Check product packaging for intake/dosage recommendations.

*Note: I like Greek yogurt best because it has four times the amount of protein, one-third less sugar, and 10% more calcium than non-Greek yogurt, and the plain-flavored has no artificial sweeteners, colorings, flavorings or preservatives.

Getting married? Want to lose a few pounds? Then read my latest article in the Sussex County Women’s Journal – special Bridal Issue!

http://thewomensjournal.com/20120217/lose-weight-get-fit-and-feel-great-on-your-big-day-the-healthy-way/

Many women get excited at the prospect of “eating for two” and the freedom to indulge in whatever one wants during pregnancy. But their doctor (or dietitian) should gently remind them that all that is needed for a growing fetus (as well as the momma) is an average 300 extra calories a day. The important thing to note here is that those extra calories should be from fruits, veggies, whole grains, lean meats and dairy, NOT sweets, salty snacks and fast food. Why is this so important? Because a pregnant woman’s needs increase for very specific nutrients such as Vitamin A (770ug), Vitamin C (85mg), all the B vitamins including Folate (600mg), Iron (27mg-from foods and supplements), Phosphorous (1,250mg in the first trimester, 700mg in the second and third trimester), as well as protein (1.7g per kilogram of body weight) and fiber (25-30g). A daily multivitamin is encouraged to help fill in any nutrient gaps a woman may be lacking, but taking mega-doses of certain vitamins as well as herbal supplements is strongly discouraged during this time.

Pregnant women should take care to eat every three to four hours to prevent sudden drops in blood sugar, and although research is mixed on the use of caffeine, the general recommendation is no more than two cups of coffee per day (about 200mg of caffeine). I tell my clients to monitor their intake of tea, sodas, and chocolate, as all of these contain caffeine in varying amounts. Keeping oneself well-hydrated is also important, and eight to twelve eight-ounce glasses of fluid a day (mainly from water) is recommended, especially since protein and fiber intake will be increased.

Other issues of particular concern for the mommy-to-be is avoiding intake of shark, swordfish, tilefish and king mackerel due to their excessively high levels of mercury, which can be harmful to the fetus. Canned tuna is okay, but limit the albacore to just six ounces per week (light canned tuna has even less mercury). Foodborne illness can be especially deadly to a mother and her unborn child. Pregnant women should not eat deli meats (like bologna or hot dogs) unless cooked to steaming hot, or ready to eat foods from the store such as potato, chicken, egg, and tuna salads due to increased risk of listeriosis. Also avoid raw and unpasteurized foods such as sushi, hollandaise sauce, and fresh juices.  Cheeses such as brie, feta, queso fresco, and camembert should also not be eaten due to possible pathogenic bacteria present.

Hold up! These differences don’t add up to smack, state the opponents to coconut oil. The American Heart Association, the National Heart, Lung and Blood Institute, and a slew of researchers do not support the belief that coconut oil is better for you. They also have animal studies that DISPROVE the above theories (I know, I found them), and retort that there have been no human studies to show health benefits, which are the gold standard upon which we should base our health recommendations. Yeah, coconut oil is an MCT, but that still doesn’t negate the fact it contains the most saturated fat out of all of the oils – TWICE the amount that is in butter – yikes!  And there are a slew of studies that have linked saturated fat consumption with increased risk of heart disease (trust me on this one).

Okay, but isn’t coconut oil better to cook with at high temps?  Absolutely.  Any oil that gets heated above its smoke point can produce harmful carcinogenic byproducts  called polycyclic aromatic compounds– they’re in the black crust on your chicken. Coconut oil has a VERY high smoke point, much higher than olive oil or canola oil, so is better for cooking at high temps, like frying.  But um, if you are FRYING your food, doesn’t that pretty much nix any health benefit you are going for?  Is this is all starting to make sense?

 Here’s the deal.  If you like coconut oil because it flavors food nicely by all means use it, but sparingly.  If you are using it because you think you are getting health benefits over olive or canola oil, you might want to rethink that notion.  Fat is fat is fat. They all have 9 calories per gram, so bottom line if you are using 2 tablespoons of coconut oil, you are getting the same calories as olive oil.  And all those cool metabolic differences between MCTs and LCTs?  Not all that significant in regards to total diet.  So let’s try and eat more fruits, veggies and whole grains, instead of fighting over which fat to use, shall we? As my favorite tee-shirt states so bluntly: “It’s the Calories Stupid!”

“I do not like broccoli. And I haven’t liked it since I was a little kid and my mother made me eat it. And I’m President of the United States and I’m not going to eat any more broccoli.” George H. W. Bush

Sorry 41, but broccoli is my favorite vegetable, and I’m hoping by the end of this post it will be yours!

Broccoli comes from the cruciferous family, and although a cool weather crop, is available fresh year round. Multiple studies over several years have shown that broccoli has powerful antioxidant activity (namely from the carotenoids contained within), with specific anticancer protective enzymes identified.  Broccoli has been purported to decrease the risk of many cancers, including colon. It has also been shown to prevent stroke, and minimize risk for cataracts.

One cup of this beauteous Brassica oleracea has just 31 calories, zero fat, zero cholesterol, three grams of protein, and two grams of fiber, is an excellent source of vitamins A and C, and a good source of folate and vitamin K. What more could one ask for in a mere veggie?

But how to eat?  Raw broccoli can be a delicious afterschool snack served with light ranch dressing for the kids, or as part of an elegant crudite tray at your next cocktail party. But how to cook? By all means do NOT boil.  Boiling (or over-cooking in general) can rob these little green trees of their anti-cancer properties, according to researchers but steaming, microwaving, and stir-frying leaves the critical chemicals intact. How to store? If fresh, in the frig for up to seven days; wash just before using. Can’t get fresh? Don’t forgo frozen, which is harvested at the peak of freshness and flash frozen to seal in nutrients.

The current recommendation for vegetables is two-and-a-half to three cups per day for adults. Try my broccoli slaw in place of lettuce in a pita with a couple tablespoons of hummus for lunch, or with some baked chicken and couscous for a Mediterranean inspired healthy feast.

Greek Broccoli Slaw

1 C pre-cut, bagged broccoli cole slaw

1 TBSP olive oil

1 TBSP balsamic vinaigrette

1 TBSP chopped kalamata olives

1 TBSP crumbled feta cheese

a pinch of paprika

 Mix together all ingredients.  Best if left to “marinate” for at least 4 hours or overnight but can be eaten right away. Makes 2 servings.

The skin is our largest organ, and if stretched out flat would cover about two square yards and weigh about nine pounds.  It works hard every day protecting our bodies from external pathogens, regulating body temp, and preventing excessive water loss. It is also critical for the synthesis of vitamin D, and heals to form scar tissue when it is damaged.  Skin is made up of three layers, the Epidermis (or top layer), the Dermis (or middle layer) and the Subcutis layer (bottom layer). The outer most area of the epidermis is constantly being recreated every 3-4 weeks when new cells filled with keratin grow and rise from the inner layers, making their way to the top.  This top layer is then sloughed off making room for the newer cells. 

It is this outermost layer that the beauty industry likes to target.  You can loofah, scrub, cream, lotion, and dermabrasion your way through those old cells to expose those newer, prettier and plumper ones, but without a proper diet rich in certain nutrients, all that money spent on treatments will go to waste!

According to Gloria Tsang, RD, and Editor-in-Chief of heathcastle.com, the key to happy skin comes down to five things: Fiber, Omega-3s, vitamin C, silica, and water.  Fiber contains anti-aging antioxidants and helps eliminate toxins from our systems. Aim for about 25-30 grams per day or more for the best boost.  Omega-3s are touted for their heart-healthy benefits, but they also are very protective for skin, reducing the risk of skin cancer and keeping it supple. The American Heart Association recommends two servings (about eight ounces) of fatty fish per week (like salmon, tuna, and trout). If you prefer a fish oil supplement, 1,000mg daily is recommended, or about 2-3 tablespoons of ground flaxseed daily will do the trick. 

Vitamin C assists with the synthesis of the protein collagen, which is the glue that keeps healthy cells and tissues intact. It gives skin that plump, firm look we all want, so load up on your citrus fruits, bell peppers, strawberries and broccoli. Silica is in the parts of the fruits and veggies that most of us scrap – the strings and the peels. But it is also a key component to maintaining our skin’s elasticity. So eat that cucumber or potato with skin intact, munch on some celery or asparagus, or grate some fresh lemon rind in your next dish.  And of course, no healthy diet is complete without adequate water intake.  Water helps keep us hydrated and flushes waste, so aim for 6-8 eight ounce glasses per day, more if you are physically active or exposed to high temperatures.

So this January, exfoliate in the shower, slather on that moisturizer, but also remember to eat healthy – your skin will love you for it!

 First things first. How is a product defined as organic? According to the USDA, in order for a product to be labeled as “100% Organic”, a product must contain only organically produced ingredients (no synthetic substances can be used, for example, pesticides, ionizing radiation, arsenic, artificial colors). For a product to be labeled “Organic”, the product must consist of at least 95% organically produced ingredients (remaining 5% must be on National List of approved ingredients*). Both types of products can carry the cute, round, green and white USDA Organic seal on the front of the packaging. If you see a product whose packaging states on the front for example “Made with organic brown rice”, you know that product contains at least 70% organic ingredients. Note these products may NOT carry the cute, round, green and white USDA Organic seal on the front of the packaging. If a product contains less than 70% organic ingredients, the manufacturer cannot display the word “Organic” or the cute seal anywhere on the packaging, but they CAN list which ingredients are organic within the Nutrition Facts panel list of ingredients.

 What about natural products? While some of these foods may be very good for you, they are NOT synonymous with organic. Natural is defined as foods that do not contain additives or preservatives, but they may contain ingredients that have been grown with pesticides or are genetically modified. Natural foods are not regulated and do not meet the same criteria that organic foods do. For example, Kashi products are natural, but they are not organic.

 Why go organic? What is so special about it anyway?  Most proponents of organic foods swear these products taste better and are healthier for you. While I agree with the first sentiment, the jury is still out on the second, that is, recent research has been conflicted. But there are a whole host of other fantastic reasons to go organic, for instance, when buying organic you are generally supporting smaller, family and/or local farms, you can trust your foods are added-hormone and pesticide-free, and you can feel good purchasing products from those organic farmers who are protecting the soil, air and water for future generations.

Here’s an easy place to start if you’d like more information on organic foods – the good and the ugly (or shoudl I say “dirty”) – from Organic.org:

http://www.organic.org/articles/showarticle/article-214

 *To see the full list of approved ingredients allowed in organic products go to: http://www.ams.usda.gov/AMSv1.0/getfile?dDocName=STELPRDC5068682&acct=nopgeninfo