Guest Post: Sayler Crouchley Wellness

To piggy-back on the ANDI rated super-foods I shared with you yesterday, today I’d like to feature a fellow nutrition-guru, certified nutrition counselor, Sayler  Crowley. Sayler started Sayler Crouchley Wellness to educate her clients on living a healthy and balanced lifestyle. Thanks to Sayler’s comprehensive research, here are a bunch more power foods to incorporate into your diet:

Power Foods to Add Into Your Diet

1. Eggs - Dig in to eggs, yolks and all: They won’t harm your heart, but they can help you trim inches. Women on a low-calorie diet who ate an egg with whole wheat toast each morning lost twice as many pounds as those who had a bagel breakfast with the same number of calories but no eggs, a study from Louisiana State University in Baton Rouge reports. “Egg protein is filling, so you eat less later in the day,” says David Grotto, R.D., author of 101 Foods That Could Save Your Life (Bantam). *Omelets and scrambles are obvious choices, but if you can’t cook before work, bake a frittata on Sunday; chill it and nuke slices for up to a week. An easy recipe: Vegetable Frittata.
2. Kale - Kale has long been labeled as a garnish. You should move this green from the side to the center of your plate and eat more of it! One raw chopped cup contains 34 calories and about 1.3 grams of fiber, as well as a hearty helping of iron and calcium. But kale’s earthy flavor might take some getting used to. Spinach, another nutrient powerhouse, is a milder-tasting option. *Mix chopped raw kale into cooked black beans for a protein/fiber combo that will keep you full and satisfied.
3. Oats - Oatmeal has the highest satiety ranking of any food, and unlike many other carbohydrates, oats – even the instant kind – digest slowly, so they have little impact on your blood sugar. All oats are healthful, but the steel-cut and rolled varieties (which are minimally processed) have up to 5 grams of fiber per serving, making them the most filling choice. Instant oats contain 3 to 4 grams per serving. *Instead of using breadcrumbs, add oats to turkey meat loaf and other recipes that call for breadcrumbs – about 1 cup for a recipe that serves eight.
4. Lentils - Lentils are a belly flattener. They’re high in protein and soluble fiber, two nutrients that stabilize blood sugar levels. Eating lentils helps prevent insulin spikes that cause your body to create excess fat, especially in the abdominal area. *There are many varieties of lentils, but red and yellow cook the fastest (in about 15 to 20 minutes). Add cooked lentils to a pasta sauce for a heartier dish. Their mild flavor blends right in, and because they’re high in protein, you can skip meat altogether.
5. Goji Berries - These chewy, tart berries have a hunger-curbing edge over other fruit: 18 amino acids, which make them a surprising source of protein (They also have more beta-carotene than carrots.). Snack on them in the mid afternoon to stay satisfied until dinner. The calorie cost? Only 35 per tablespoon – which does add up quickly so keep tabs on how much you are consuming as they are delicious! *Mix 1/4 cup of the dried goji berries (from health food stores) with 1/4 cup raisins and 1/4 cup walnuts for a nourishing trail mix.
6. Wild Salmon - Not only do fish fats keep your heart healthy, but they shrink your waist, too. Omega-3 fatty acids improve insulin sensitivity – which helps build muscle and decrease belly fat. And the more muscle you have, the more calories your body burns. Opt for wild salmon; it contains fewer pollutants. *Simply add lemon juice, 2 tbsp of mustard, and 2 tbsp of capers for an easy and quick broth to cook your salmon in.
7. Apples - An apple a day can keep weight gain at bay, finds a study from Penn State University at University Park. People who consumed an apple before a pasta meal ate fewer calories overall than those who had a different snack. “Apples are high in fiber – 4 to 5 grams each – which makes them filling,” says Susan Kraus, R.D. Plus, the antioxidants in apples may help prevent metabolic syndrome, a condition marked by excess belly fat or an “apple shape.” *Apples are the ideal on-the-go low-calorie snack. For a pie-like treat, chop up a medium apple and sprinkle with 1/2 tsp allspice and 1/2 tsp cinnamon. Pop in the microwave for 1 1/2 minutes.
8. Blueberries - Blueberries have the highest antioxidant level of all commonly consumed fruit. They also deliver 3.6 grams of fiber per cup. Many studies have shown fiber to actually prevent some of the fat you eat from being absorbed because fiber pulls fat through the digestive tract. *Instead of topping your cereal with fruit, fill your bowl with berries, then sprinkle cereal on top and add milk or yogurt.
9. Pomegranates - Don’t fall for all the hype about the juices as they are sugar traps. Let’s give the seeds of the fruit the attention that they deserve. In addition to being loaded with folate and disease-fighting antioxidants, they’re low in calories and high in fiber, so they satisfy your sweet tooth without blowing your diet. *Eat the raw seeds on their own (many grocery stores sell them preshucked) as a snack at your desk. Use them in salads; they’re especially delicious on raw baby spinach with beets.
10. Chilies - One reason to spice up your meals: You’ll crank up your metabolism. A compound in chilies called capsaicin has a thermogenic effect, meaning it causes the body to burn extra calories for 20 minutes after you eat the chilies. Plus you can’t gulp down spicy food, and eating slowly gives your brain time to register that your stomach is full, so you won’t overeat. *Stuff chilies with cooked quinoa and marinara sauce, then roast them. To mellow a chili’s heat, grill it until it’s almost black, peel off charred skin and puree the flesh. Add the puree to pasta sauces for a one-alarm kick. Or stir red pepper flakes into any dish you enjoy.
11. Yogurt - Many RD’s refer to plain yogurt as the perfect food, and for good reason: With its trifecta of carbohydrates, protein and fat, it can stave off hunger by keeping blood sugar levels steady. In a study from the University of Tennessee at Knoxville, people on a low-calorie diet that included yogurt lost 61 percent more fat overall and 81 percent more belly fat than those on a similar plan but without yogurt. *Use lowfat plain yogurt instead of mayonnaise in chicken or potato salad, or top a baked potato with a bit of yogurt and a squeeze of lemon juice. You’ll save 4.7 grams of fat per tablespoon. Look for Greek yogurt, which has more protein than other versions. Beware of flavored yogurts as they are sugar traps. Try to eat plain yogurt with fresh fruit in it instead. If you need sweetness add a touch of honey or better yet, applesauce.
12. Quinoa - Curbing hunger takes two nutrients eaten in tandem; protein and fiber. This whole grain packs a whole lot of both into one tiny little space. *Serve quinoa instead of rice with stir-fries, or try it for breakfast: Cook 1/2 cup quinoa in 2/3 cup water and 1/3 cup orange juice for 15 minutes. Top with 1 tbsp each of goji berries and chopped walnuts.
13. Sardines - These tiny fish are the unsung stars of the sea. They are high in protein and loaded with omega-3s, which also help the body maintain muscle. And they’re low in mercury and high in calcium, making them a smart fish pick for pregnant women. If the flavor doesn’t appeal to you, soak them in milk for an hour; it will remove any trace of fishiness. *Use sardines in recipes you like that call for anchovies, including Caesar salad and stuffing. Or make a sardine melt: Toss whole sardines with chopped onions, fresh herbs and diced celery, and some yogurt in place of mayo. Put the mixture on top of a slice of pumpernickel or rye bread, cover with a slice of light jarlsberg cheese and melt.
14. Parmesan - Drop that rubbery lowfat cheese and pick up the real stuff. Parmesan does not pack the saturated fats that other cheeses do, and a little goes a long way to add intense flavor to otherwise bland dishes. Try adding a tsp to your steamed veggies, mashed butternut squash, mashed cauliflower, baked chicken and fishes. *You can also buy a large chunk of parmesan and eat 1 oz with an apple and pear for a fiber/protein snack combo.
15. Avocado - Don’t let the fat content of an avocado (29 grams) scare you-that’s what makes it a top weight loss food. The heart-healthy monounsaturated fat it contains increases satiety. *Add avocado to your sandwich instead of mayo for a creamy texture and a shot of flavor. Avocados do contain a lot of calories, so it’s best to watch your portions. One easy way to do it: Try Wholly Guacamole’s 100-calorie fresh guacamole packs ($3; grocery stores or WhollyGuac.com). They’re easy to pack in your lunch and pair with chopped vegetables.
16. Olive Oil - Like avocados, olive oil has healthy fat that increases satiety, taming your appetite. But that’s hardly its only slimming feature. Research shows it has anti-inflammatory properties. Chronic inflammation in the body is linked to metabolic syndrome along with other diseases and conditions. *Drizzle your salad with olive oil and you’ll increase the antioxidant power of your veggies, a study published in the British Journal of Nutrition notes. Or toss pasta with a few teaspoons of olive oil, fresh basil and sautéed garlic.

Introducing ANDI

Allow me to introduce you to ANDI. Developed by Joel Fuhrman, M.D., the acronym ANDI stands for “Aggregate Nutrient Density Index.” An ANDI score shows the nutrient density of a food on a scale from 1 to 1000 based on nutrient content. ANDI scores are calculated by evaluating an extensive range of micronutrients, including vitamins, minerals, phytochemicals and antioxidant capacities. No matter what, if you make fruits and vegetables the focus of your meals, you are steps ahead of the game. Now, give yourself bonus points if your favorite ingredients are part of the top ten lists below.

As you can see, I’ve highlighted and grouped some of the ingredients by color to give you an idea of how to pair ingredients together. Below are a few dishes that I have made in the past that feature several of ANDI’s highly ranked.

RED: kale salad with toasted coconut, sesame and barley

ORANGE: "asian slaw"

GREEN: spiced lentils with watercress, radicchio and figs

BLUE: millet, flax, walnuts, blue/straw and raspberries

Sources:

http://www.wholefoodsmarket.com/healthstartshere/andi.php

http://www.drfuhrman.com/library/article17.aspx

 

Think Beyond Your Waistline: Feed Your Brain

Why does the word “weight” automatically have a negative connotation? Do you, like me, automatically think of your mid section when you think of weight, whether it be gaining or losing it? After watching a segment of the Today Show this morning that featured Hungry Girl and her Top Pick 300 Calorie Foods, it got me thinking. We are playing a mind game with ourselves when it comes to food. I am the opposite of Hungry Girl. Her motto is teaching people how to max out on food, while minimizing caloric intake. She stands by  “guilt-free” snack-packs, energy bars, frozen meals, sugar and fat-free desserts and meat-less burgers. Hungry Girl, also known as Lisa Lillien, tells us how to fool our stomachs. Fool our stomachs! Well guess what? Our brain controls the sensations in our stomach, so you better not mess with either one of them. When you set out to fool someone (or something), you compromise their (its) wellbeing. When your body needs fuel, aka calories, your brain lets you know its time to eat. Why then, would you eat something that has been altered and stripped of calories? Minimizing calories directly correlates with minimizing nutrition. Foods are no longer whole, let alone real. When we eat processed “food like substances”, our brains will continue to signal us  to eat, eat, eat, until we get the nutrients and calories required to function properly.

Listen to you body. Be kind to yourself. Eat real food. Don’t be fooled by Hungry Girl.

A few Things to Keep In Mind:

• The weight of the human brain is about 3 lbs: this is a significant percentage of our body weight, therefore it is imperative to keep this organ healthily fueled.
• The brain is made up of about 75% water: drink water.
• The human brain is the fattest organ in the body and may consists of at least 60% fat: this is why you must incorporate fat into your diet.

Source: http://www.nursingassistantcentral.com/blog/2008/100-fascinating-facts-you-never-knew-about-the-human-brain/

My Take On The Coconut Macaroon

These cookies are a cinch to make, fill your home with the most incredible freshly baked cookie aroma and taste fabulous. Oh and they’re vegan and contain no refined oil, flour or sugar. The addition of cacao nibs makes you think you are eating a chocolate chip cookie, but without the melty mess. The chia seeds add nutrition and a nice toasty crunch. And the almond extract acts as a not-so-secret-ingredient, rounding out the overall flavor. Enjoy!

Ingredients:

• ½ cup coconut butter
• 1/3 cup grade B maple syrup
• 2 teaspoons vanilla extract
• ½ teaspoon almond extract
• ¼ teaspoon sea salt
• ½ cup shredded coconut
• ½ cup rolled oats
• 1/3 cup cacao nibs, chopped
• 1 tablespoon chia seeds

Procedure:

1. Pre-heat oven to 300 degrees. Line a baking sheet with a silpat or parchment paper.
2. In food processor, combine first five ingredients.
3. Combine coconut butter mixture and all of the remaining ingredients in a bowl. Stir until well combined.
4. Using a mini ice-cream scoop, scoop the dough onto the prepared baking sheet.
5. Bake for 20-25 minutes, or until the bottoms of the macaroons are lightly browned. The cookies will be very soft at this point.
6. Allow the macaroons to cool down to room temperature on the baking sheet for about 15 minutes (to allow them to firm up).

Real Food (and why it’s okay to eat a burger)

As a piggy-back to my last entry on FAT and in conjunction with the book I’m currently reading by Nina Planck, I went out for a burger last night (more on that below). In her book, Real Food, Nina encourages the consumption of real, traditional foods (like beef and butter) and cautions the consumption of modern, industrial foods (factory farmed meat, highly refined and hydrogenated oils). She writes:

THE GREAT AMERICAN BURGER IS GOOD FOR YOU

Made with grass-fed beef and raw milk cheddar, served on a whole wheat bun with ketchup and a traditional fermented dill pickle.

And here is her reasoning:

BEEF

• Alpha-lipoic acid, essential for metabolism; lowers blood sugar and improves insulin sensitivity
• CLA, an omega-6 fat that fights cancer and builds lean muscle tissue
• Omega-3 fats, which prevent obesity, diabetes, and heart disease
• Stearic Acid, a saturated fat that lowers LDL
• Vitamins E and A

BUN

• Fiber, folic acid, and B vitamins

KETCHUP

• Lycopene, an anticancer agent

CHEESE

• Omega-3 fats and vitamin A
• Enzymes and beneficial bacteria

PICKLE

• Vitamins B and C and enzymes

My pursuit for the perfect burger lead me to the newly opened, Upper East Side location of Bare Burger. Their philosophy is proven by their menu and above all, the burgers are fantastic.

Since the dawn of farming, people have eaten the same organic, all natural, free-range, grass-fed meats; organic and all-natural cheeses; and organic vegetables that we offer. By partnering with local artisans and working with sustainable farmers, we’re returning to an old-fashioned emphasis on quality. It’s tastier, it’s better for you, and it benefits our community.

I ordered, THE ROADHOUSE: a bison burger on a multi-grain roll with: pepperjack, hass avocado, blackened maple bacon, roasted red peppers, apple smoked onions and tomatillo sauce. I’m not sure there has ever been a time when I didn’t put ketchup on my burger, until last night. There was absolutely no need, nor did I want to mask any of the delicious toppings. In addition, I’m giving extra bonus points for the amazing bread. It may as well have been a brioche bun (which they also offer). To round out the meal, I also sampled their fries (skin-on and to die for with their house-made, curry-ketchup), Sweet Potato and Parmesan Croquettes and assorted pickles. Oh yeah, and a beer (another favorite: Wolaver’s Organic Ale). Their use of local and organic ingredients, coupled with their great tasting food, made for a truly taste and feel good meal. [The only downside to the evening was the metal, highly uncomfortable stool, that I had to consciously keep myself  from sliding off. Next time, I may pick up and eat in.]

Honey & Rose Water Tapioca

I finally got around to making Heidi Swanson’s Honey and Rose Water Tapioca, since buying her second book months ago. I love tapioca pudding. My mom made it for my sister and I when we were little, and today it is still a comfort food favorite. I essentially love any dessert created around crème anglaise (mix of sugar, egg yolks and hot milk, often flavored with vanilla). Heidi’s unique version calls for lemon zest and rose water (instead of vanilla), topped with a bit of chopped pistachio nuts.

A few tips for making tapioca:

1/3 cup tapioca pearls, cooked with 3 cups milk generally yields 4 to 6 servings. Before cooking, soak the pearls for 15 to 30 minutes in one cup of the called for milk. When you are ready to begin, whisk in the egg yolks, salt, honey and remaining milk. Bring the mixture barely to a simmer, over medium low heat. Cook, stirring constantly for approximately 10-15 minutes. You know the tapioca is fully cooked when the pearls swell up and become almost entirely translucent. The pudding will also thicken significantly. As excited as you may be to eat your creation, make sure the pudding cools before tasting or you will burn your mouth. I prefer tapioca at room temperate or cool. Although Heidi’s version was a  lovely  change-up, I like traditional tapioca (with vanilla and a touch a nutmeg best). Here is my recipe:

Ingredients

3 cups whole milk

1/3 cup small pearl tapioca

2 egg yolks, lightly beaten

1/4 teaspoon fine grain sea salt

1/3 cup honey

1 teaspoon vanilla

dash of nutmeg

Fresh berries, to garnish

Organic Brown Rice Syrup: Hidden Arsenic Source?

Seeing that brown rice syrup is a staple in my pantry, I had no choice but to address today’s report stating that it contains traces of arsenic. I use this alternative sweetener on occasion and have also turned my clients on to it for dressings, dips and marinades. I buy Lundberg’s brand, because they are based in California and I like to support U.S. rice growers, as the majority of rice available to us is grown oversees. Lundberg also offers a number of organic varieties and I like the way their grains cook and taste. Here is their official statement regarding todays’ news:

Statement from Lundberg Family Farms

Lundberg Family Farms stands behind the safety, nutritional value and health benefits of all our rice products. We are proud of our 75 year history of producing the finest quality rice and rice products as well as our commitment to organic and sustainable farming.

As we look into the findings of the study released on 2/16/12, we will consider all of the published research on the overall safety and healthfulness of organic rice products. It is important to remember that U.S. grown rice has been a wholesome source of nutrition, both here at home and internationally, for over 300 years. Because arsenic is naturally occurring, some levels are present in all rice, and a wide range of fruits, vegetables, grains and seafood, as well as present in the air and drinking water.

At present, there are no requirements for testing arsenic levels in a wide range of food products grown in the U.S., including rice. We favor additional and more extensive scientific research as well as an evaluation by the U.S. FDA regarding the appropriate amounts in food.

I think all my readers know that not only do I eat brown rice, I eat a lot of it and I use brown rice syrup on occasion. To this point, I contacted Lundberg directly to see if they could ease my fears and help me feel that, although obviously not intentional, I haven’t encouraged my clients to eat a potentially toxic substance. Here’s our conversation:

Ashley Delorey | Lundberg Family Farms

Hi Hanna,

Thank you for contacting us on this issue as your concerns are very important to us. While the most recent study states that brown rice syrup is high in arsenic, there is no data that suggests the levels are unsafe for human consumption. We stand behind the safety, nutritional value, and health benefits of all our rice products, including the brown rice syrup. We currently do not test for arsenic in our rice or rice products, but due to this recent development we are evaluating the next steps in doing so.

There are a couple of other resources that you may want to refer to:

-Our company’s official statement on this report can be found at http://www.lundberg.com/Info/announcement.aspx

-Learn more about the Arsenic compound from the CDC at http://www.atsdr.cdc.gov/toxfaqs/TF.asp?id=19&tid=3

I hope that this addresses your immediate concerns. Please let me know if you have any other question

HFR

Hi Ashley,

Thank you so much for your prompt response. What I would love for you to confirm for me is that Lundberg (as I know you can’t speak for other growers) does not use arsenic in the growing process of your crop. Arsenic is something that is found naturally in rice. Am I correct in saying that or is arsenic used as a chemical additive?

Ashley Delorey | Lundberg Family Farms

Hi Hanna,

You are correct, Lundberg Family Farms does not use Arsenic as part of our farming practices. If Arsenic is present in Lundberg Family Farms rice (which is unknown at this point) it is because the compound is naturally occurring in its growing environment.

Learning that a food you consume could be potentially harmful to your health is pretty scary, but we discover new information every day. If I had any inclination that brown rice syrup could be potentially harmful, I would never have suggested it as an ingredient to my clients, nor eaten it myself. But, there is still research to be done. So as I did before this news story, I will continue to consume (Lundberg) brown rice syrup on occasion and in moderation.

-

Here is more helpful information on the subject of arsenic:

What is arsenic?

Arsenic is a naturally occurring element widely distributed in the earth’s crust. In the environment, arsenic is combined with oxygen, chlorine, and sulfur to form inorganic arsenic compounds. Arsenic in animals and plants combines with carbon and hydrogen to form organic arsenic compounds.

Inorganic arsenic compounds are mainly used to preserve wood. Copper chromated arsenate (CCA) is used to make “pressure-treated” lumber. CCA is no longer used in the U.S. for residential uses; it is still used in industrial applications. Organic arsenic compounds are used as pesticides, primarily on cotton fields and orchards.

What happens to arsenic when it enters the environment?

• Arsenic occurs naturally in soil and minerals and may enter the air, water, and land from wind-blown dust and may get into water from runoff and leaching.
• Arsenic cannot be destroyed in the environment. It can only change its form.
• Rain and snow remove arsenic dust particles from the air.
• Many common arsenic compounds can dissolve in water. Most of the arsenic in water will ultimately end up in soil or sediment.

Fish and shellfish can accumulate arsenic; most of this arsenic is in an organic form called arsenobetaine that is much less harmful.

How might I be exposed to arsenic?

• Ingesting small amounts present in your food and water or breathing air containing arsenic.
• Breathing sawdust or burning smoke from wood treated with arsenic.
• Living in areas with unusually high natural levels of arsenic in rock.

Working in a job that involves arsenic production or use, such as copper or lead smelting, wood treating, or pesticide application.

Source: http://www.atsdr.cdc.gov/toxfaqs/TF.asp?id=19&tid=3