Should You Take a Collagen Supplement?

Some are claiming that they’ve found the fountain of youth, and it’s in a bottle at your local vitamin shop. Collagen is the newest supplement fad to hit the market, and many are adopting this new craze in the hopes of having tighter skin and less aching in their joints. But does it really do what it promises?

 

What is collagen?

Quite simply, collagen is the structural protein found in animal connective tissue. As the most abundant protein in the human body, it’s found in skin, muscles, bones and tendons. Collagen is also found in animal meat, so eating is it not new…but bottling and selling it as a supplement is. Many claim that taking collagen supplements will reduce wrinkles, make skin look younger and increase the elasticity in the joints. Yet, collagen is quickly broken down during digestion, so how can any of this be true?

 

Researchers realized this digestion problem early on and created a unique solution called hydrolyzed collagen. In simple terms, in hydrolyzed collagen, the molecular bonds between the individual collagen strands have been broken down into 19 amino acids. Research has found that this form of collagen is about 85% absorbable by the bloodstream. In other words, you may absorb more collagen when taking hydrolyzed collagen supplements than eating a piece of meat.

 

What does the research say?

Since collagen supplements are new to the market, the research is still preliminary. But a handful of studies show promising results on the effects of collagen supplementation on skin and joints.

 

In a recent randomized controlled trial, women aged 35-55 either received 2.5 grams or 5.0 grams of hydrolyzed collagen or placebo once a day for 8 weeks. At the end of the study, the skin elasticity in the groups taking the collagen supplement significantly improved, while the placebo group did not. Another similar study observed 114 women aged 45-65 years as they received a collagen supplement or placebo once a day for 8 weeks. After 8 weeks, the group that took the collagen supplement saw a statistically significant reduction of eye wrinkle volume. There are a few other studies that showed similar results, suggesting that collagen supplementation may help skin look younger or prevent against the signs of aging.

Because collagen is a major component of muscles, bones and tendons, it has been also studied for its role in preventing the breakdown of joints. One study looked into the effectiveness of collagen supplementation on treating the symptoms associated with osteoarthritis. After thirteen weeks taking a collagen supplement, the researchers found that supplementing with collagen decreased the symptoms of osteoarthritis. Another study observed the effects of collagen supplementation on the joints of athletes — a population that puts high stress on their joints. Subjects were either given 10 grams of hydrolyzed collagen or placebo for 24-weeks. The researchers found that the athletes given the collagen supplement had less joint pain than those that did not receive the supplement.

 

The bottom line

Research suggests that supplementing with collagen is a safe and effective way to improve the health of skin and joints. But, as with any supplement, it’s best to be cautious. The Food & Drug Administration (FDA) does not regulate supplements, making it impossible to know if the supplement matches what’s on the label. Choose brands that use third party testing, like NeoCell, rather than generic brands. And don’t be fooled by extreme claims on the label. While the research on collagen is promising, it won’t undo the effects of smoking, excessive sun exposure or a bad diet. As with any supplement, it should be accompanied by a healthy diet and lifestyle.

 

Natalie Rizzo, M.S., R.D., is a media dietitian, food and nutrition writer, spokesperson and blogger at Nutrition à la Natalie.

*This article was written and/or reviewed by an independent registered dietitian nutritionist.

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Eat for Your Body, Not Your Bikini: How to Love Your Summer Body

Summer is around the corner, and while many look forward to the joys this season brings — vacations, more time spent outside, time off from school and work — just as many dread it thanks to media marketing around getting “the perfect bikini body” and photo-shopped models painting an unrealistic ideal. Along with the “beach body” marketing comes an onslaught of ridiculous fad diets and expensive schemes that ultimately lead to long-term weight gain…not to mention lower self-esteem, anxiety and preoccupation with food. This summer, try eating for your body, instead of that bikini and implement these practices to cultivate body respect and kindness.

 

Intuitive Eating

Ever wonder how a toddler knows exactly what and how much he/she wants to eat? We’re all born with an innate ability to know what food our body needs and when we’re satisfied. But unfortunately, somewhere along the way, a family member, friend, health professional, or the media told us what we should and shouldn’t eat and we lost touch with that inner voice. The good news is that inner wisdom still lives within each of us, and intuitive eating is a practice that helps us strengthen that voice by tuning into our body to honor our hunger and feel when we’re full. The work involves making peace with food by ditching the diet culture mentality, telling the food police to shove it, and finding pleasure and satisfaction from eating. This summer, rather than asking yourself “what should I eat right now?”, which comes from a place of fear, guilt and shame, empower your internal wisdom and flex that self-trust muscle by asking, “what do I want to eat right now?”

 

Social Media “Diet”

The only “diet” that may be of some value to follow this summer is one where you control the media you take in. Marci Evans, registered dietitian and eating disorder expert in Cambridge, MA, helps her clients block unhelpful people on Facebook, un-follow provoking Instagram accounts, toss out triggering magazines and carefully curate the blogs they read. “Then we have fun filling their feeds with information that inspires them to be their healthiest and most authentic self in mind, body, and spirit. It’s a picture of health that is taken from the inside, rather than the outside,” Evans says. Not sure where to start? Evans recommends to “try searching for people who promote body positivity, body acceptance, intuitive eating, and non-dieting.” Rebecca Scritchfield, RDN, author of Body Kindness, says we need to filter our social media feeds so we can see pictures of people in larger bodies having fun. “The reality is 67% of American women are a size 14 or higher. Why can’t we see more representation of what people really look like? Exposure to size diversity helps us all.”

 

Ban Body Bashing

Negative body talk is all around us; in fact, many women bond over complaining about their bodies. But if we don’t like our bodies, guess what, we’re not going to treat them very well. It’s time to change the dialogue because our thoughts affect our behaviors and if we want to start treating our bodies better, we need to start with shifting the dialogue from negative to positive. Scritchfield suggests trying to focus on all the wonderful things our bodies do for us. “Write a ‘love letter’ to yourself. Put positive post-its where you get dressed and feel naked and vulnerable and see if the self-love note helps you feel a little less body shame.” She also says it’s pretty powerful to “write down your ‘critic’ thoughts and ask ‘would I say this to a little girl’?”. Evans recommends getting your girlfriends in on the change. “Let your friends know that you want your friendships to foster support and encouragement, not body bashing.”

 

Feel Good in Your Here and Now Body

The reality is that many aspects of our bodies are out of our control, and the more we try to manipulate them to fit a certain size or reach a number on the scale, the more if backfires and we feel worse. The best thing we can do is to treat our bodies with respect because health is more about behaviors than it is about a size. Rather than waiting to treat yourself until you reach that “number,” start working today to feel good in your here-and-now body. Evans recommends trying things like a fun pair of sunglasses, a new nail polish, a fresh haircut and hydrating your skin with lotion. “You deserve to treat your body with warmth and kindness today! Turns out we treat things we like better than we treat things we hate. So start treating your body as if you like it, and your health just might thank you for it!”

 

Kara Lydon, R.D., L.D.N., R.Y.T., is a nutrition coach, yoga teacher and self-proclaimed foodie. She is a recipe developer, food photographer, writer and spokeswoman. Her food and healthy living blog, The Foodie Dietitian, features seasonal vegetarian recipes and simple strategies to bring more mindfulness and yoga into your life.

*This article was written and/or reviewed by an independent registered dietitian nutritionist.

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How One Simple Vending Machine Tweak Could Prompt Healthier Choices

You’re at work, feeling a little hungry, low energy or just in the mood to take a break, so you stroll down to the vending machine in search of a snack. You feed some cash into the machine and choose something that catches your eye. A few minutes later, you’re sitting at your desk with an empty bag, greasy fingers and an unmistakable sense of regret. Why didn’t you choose something healthier?

 

Making snack decisions in a snap doesn’t always bring out the healthiest eater in us. To quantify this truism, researchers at Rush University Medical Center in Chicago created a device that can be installed in vending machines that delays the dispensing of unhealthy snacks (candy and chips, for instance) for 25 seconds and but allows healthier snacks (nuts, popcorn) to be dispensed straightaway. A sign on the vending machine lets people know unhealthy snacks will take extra time to receive.

 

Guess what happened when the experimental machines were made available around campus? Yep, people began to choose healthier snacks.

 

“We saw a roughly 5 percent change in the proportion of healthy snacks” sales, Brad Appelhans, the associate professor of preventative medicine who led the project, told NPR.

 

It’s unclear whether people were inclined to pick healthier items to avoid the delay (and skirt the inconvenience) or because of it (more time to consider), but even those of us who don’t have access to the tricked-out vending machines can benefit from hitting the pause button when making our food choices, says Philadelphia-based registered dietitian Marjorie Nolan Cohn, MS, RDN, CEDRD, CSSD, ACSM-HFS. Implementing a snack delay — just allowing ourselves a little extra time to consider our options and their potential effects on our well-being — may allow us to break unhealthy habits.

 

“A simple wait period that allows someone to reevaluate their decision internally could be very beneficial,” she says. Being mindful of the sodium content of foods or considering total fat and calorie content, she adds, may be especially important for those who have high blood pressure or are trying to lose weight.

 

Cohn also recommends planning snacks ahead as well. “Even if you change course throughout the day from your plan, simply having a plan will promote more thought of what one is choosing to eat,” Cohn says. “And when someone thinks about what they eat — from a health perspective — they tend to choose foods that are better for their body.”

 

So next time you’re craving that midday candy bar, try counting to 25 and think about how it will affect your body and how you will feel afterward. You may just find yourself opting for a handful of nuts or some fresh fruit instead.

 

Amy Gorin, MS, RDN, is a registered dietitian nutritionist and owner of Amy Gorin Nutrition in Jersey City, NJ. She’s a regular contributor to many publications, including ReadersDigest.com, Shape.com, FitnessMagazine.com, Dr. Oz the Good Life, Runner’s World, and more—as well as WeightWatchers.com, where she was a longtime editor. She also pens a recipe-focused blog, Amy’s Eat List.

*This article was written and/or reviewed by an independent registered dietitian nutritionist.

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Nut and Seed Butters Are a Trend Worth Spreading

Here’s a toast-worthy trend that just might stick: Nutrition experts are increasingly looking beyond trusty old peanut butter and going nuts for other sorts of protein-rich nut and seed spreads – sunflower butter, sesame butter and more. (SB&J? Why not?)

“When it comes to nut and seed butters, variety is the spice of life!” says San Diego-based nutrition coach, registered dietitian and culinary nutritionist EA Stewart, MBA, RD at The Spicy RD. Healthy Eats asked Stewart to share her thoughts about the incredible spreadable trend:

 

How do seed and other nut butters compare nutritionally to trusty old peanut butter?

While all nuts and seeds contain heart-healthy fats and fiber, each nut and seed is unique in its nutrition profile, so it’s a good idea to include a variety of them in our diets. For instance, macadamia nuts are very high in monounsaturated fats, while flaxseeds, chia seeds and walnuts are the highest in omega-3 fats. Almonds and hazelnuts are an excellent source of vitamin E, while pumpkin and other seeds are rich in magnesium, a nutrient many of us fall short on. Bottom line: Enjoy a wide variety of nut, seed and legume (peanuts) butters in your diet to get the greatest nutrient bang for your buck. The only potential downside is to keep portion control in mind, as nut and seed butters are a concentrated source of calories, and it’s easy to go overboard.

 

Why do you think seed butters and non-peanut nut butters are currently in vogue? And do you think the trend will last?

Now that we have the go-ahead to include more healthy fats in our diet, nut and seed butters are a delicious way to incorporate these mono and polyunsaturated fats. Nut and seed butters are also low in carbohydrates. Plus they’re a staple for many of today’s popular diets, including Mediterranean, vegan, and paleo diets. As more manufacturers jump on the “alternative nut and seed butter wagon,” I think it’s a trend that’s definitely here to stay!

 

What are some of the seed and nut butters you think people should try?

While peanut butter and almond butter will never be out of vogue, I’m a huge fan of cashew nut butter, as well as pecan and walnut butters. In addition, sesame, sunflower and pumpkin seeds butters are delicious options for people with peanut or tree nut allergies.

 

What is the best way for people to eat seed and nut butters?

Um, let’s start with straight off the spoon! Dietitian mom confession time: Sometimes when I’m pressed for time in the afternoon, right before I pick my kids up from school and start the afternoon shuttle service to sports and other activities, and I know it’s several hours until dinner, I will dip my spoon into a jar of nut butter and know that I’ll be full and energized until dinner. Aside from that, nut and seed butters pair perfectly with fruit (apple and banana slices) and whole grains (bread, crackers and tortillas), and are great blended into a smoothie. When my sweet tooth hits, I like to sprinkle a few chocolate chips on a spoonful of nut or seed butter for a healthy treat.

 

How can people get their hands on seed and non-peanut nut butters?

While more and more grocery stores are carrying a variety of nut and seed butters these days, it’s so easy to make your own, and quite a bit less expensive too. A couple of ideas to try:

1. Cinnamon Raisin Walnut Butter: Combine walnuts, sea salt, maple syrup and cinnamon in a food processor until smooth. Stir in raisins.

2. Vanilla Maple Pecan Butter: Combine pecans, sea salt, maple syrup and vanilla in a food processor until smooth.

 

Amy Reiter is a writer and editor based in New York. Her work has appeared in publications including The Los Angeles Times, The New York Times, The Washington Post, The Daily Beast, Glamour and Marie Claire, as well as Salon, where she was a longtime editor and senior writer. In addition to contributing to Healthy Eats, she blogs for Food Network’s FN Dish.

*This article was written and/or reviewed by an independent registered dietitian nutritionist.

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Want to Eat More Mindfully? Yoga May Help

The practice of yoga is nothing new; in fact, it’s been around for over 5,000 years, but only recently has it gained popularity in the United States. A 2016 Yoga in America market research study, conducted by Yoga Alliance and Yoga Journal, found that the number of yoga practitioners in the U.S. had increased to 36 million, up from 20.4 million in 2012. The awareness of the practice has grown as well; today, 95% of Americans are aware of yoga, up from 75% in 2012. Why the explosion of an ancient practice in the past four years? There’s a rising interest in health and wellness and consumers are looking for alternative therapies. And let’s face it — stress levels are at an all-time high and yoga has been shown to calm the nervous system and reduce anxiety. But what if there were other reasons to hop on your yoga mat beyond improving flexibility and reducing stress? What if yoga could help heal your relationship with food? Preliminary research shows that this mind-body practice may support mindful eating and disordered eating treatment.

 

Yoga and Mindful Eating

Yoga is much more than downward-facing dogs and sun salutations. In fact, the physical (asana) practice is just one tiny piece of what yoga is according to ancient yogic texts. Yoga also includes meditation, concentration, breath work (pranayama) among many other practices (known as the eight limbs of yoga). When we think about yoga in this holistic way as a mindfulness-based practice, it makes sense that yoga practitioners report improved self-attunement, awareness of feelings and a heightened attention to eating patterns.

A 2013 study looked at 87 adults who practiced yoga at a facility at least once per week and found that yoga tenure significantly correlated with mindful eating and fruit and vegetable consumption. The longer the students had practiced yoga, the more likely they were to engage in mindful eating. Students reported eating more slowly, paying attention to food portions, and being more conscious, disciplined and mindful with nutrition.

Anu Kaur, a Registered Dietitian, Wellness Coach and Yoga Teacher, says yoga “brings us to the ‘present’ experience and we learn to cultivate an attitude of openness, acceptance and curiosity. This process allows for the mind to build its capacity to observe thoughts and emotions as they arise, free of judgment. Over time, as we practice this self-acceptance ‘on the mat’ we can learn to do it ‘off the mat’ like with our eating.” One technique Kaur teaches her clients is how to practice deep breathing for three minutes before starting a meal. “If one practices following their breath and then slowing their breath down, there is a calmness that settles into the body. This experience of the relaxation response can be applied to mindful eating.”

 

Yoga and Eating Disorders

In the U.S., approximately 30 million people suffer from a clinical eating disorder at some point in their life, and many more struggle with body dissatisfaction and sub-clinical disordered eating. Body dysmorphia and body image concerns go hand-in-hand with disordered eating and yoga allows the opportunity to reconnect with one’s body, promoting body appreciation, respect and attunement.

A 2010 study in the Journal of Adolescent Health looked at 50 adolescents in outpatient treatment for eating disorders. They divided the participants into two groups — one receiving standard care and the intervention group, which included standard care in addition to private yoga sessions twice a week for twelve weeks. Both groups saw reductions in depression and anxiety but the yoga intervention group had significantly improved eating disorder behaviors, including lower food preoccupation.

Another study, conducted in 2009, looked at 50 women with binge eating disorder and the women who received a weekly yoga class plus encouraged daily home practice saw significant improvements in binge eating behaviors compared to the control group, which only received mindful eating education.

Diana Dugan Richards, Registered Dietitian and Yoga Therapist, suggests that yoga allows a client with disordered eating to experience being in the discomfort that usually turns them to food to cope. “Yoga encourages being in the chaos and intensity of physical sensation in a mindful and very present way. It involves intentionally slowing of breath, and being with the sensation, emotion, or feeling that is so intense they usually turn to food to numb or silence it. Then understanding, in time, the transient nature of the craving for food or desire to purge a feeling can be met with the steadiness of self-compassion.” Dugan Richards also notes that the effectiveness of yoga as an adjunct therapy really depends on the level of disordered eating and the person’s cognitive function.

 

Practicing Yoga

Yoga is not just what we see in the magazines. It’s not just for thin women with flat abs who can balance on her fingertips or place her foot behind their head. That’s not even close to what yoga truly is. And yet, the picture of yoga that gets painted in the media can create a sense of trepidation and deter people away from the practice. It’s important for people to know that yoga is for everyone and comes in all different shapes and sizes, just like we as humans do. If you’re not ready for the physical (asana) practice of yoga, try practicing meditation or deep breathing. Or, try a restorative yoga class where you hold poses for long periods of time while being fully supported by props, eliciting the relaxation response.

Many people report first trying yoga using an app, DVD or at the gym. Kaur recommends working with a yoga teacher one-on-one, especially if it’s your first time or if you have specific medical conditions. If you’re not able to do a private session, Kaur suggests trying a few yoga classes at a yoga studio first. “The environment, the community and often the intention of the teacher can offer support at another level. I always say that if the teacher or studio did not resonate with you, explore other yoga studios in your area. More likely than not they will find a place that could be a positive support system.”

 

Kara Lydon, R.D., L.D.N., R.Y.T., is a nutrition coach, yoga teacher and self-proclaimed foodie. She is a recipe developer, food photographer, writer and spokeswoman. Her food and healthy living blog, The Foodie Dietitian, features seasonal vegetarian recipes and simple strategies to bring more mindfulness and yoga into your life.

*This article was written and/or reviewed by an independent registered dietitian nutritionist.

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Nutritionist-Approved Favorites From Food Network Chefs

 

The nutrition experts at FoodNetwork.com have the inside scoop on the healthiest and most delicious recipes. The chefs at Food Network are renowned for their culinary creations, but what many folks don’t realize is that many of their recipes are nutrition powerhouses. Here are five recipes from Food Network stars that get rave reviews for both taste and nutrition.

 

Ina’s Guacamole Salad (pictured above)

This may be the most flavorful, colorful and nutrient-filled salad in the Hamptons. This dish features antioxidant rich veggies, plus healthy fats from avocado, protein from beans and 9 grams of hunger-fighting fiber per serving. Serve it as a side dish with grilled meat or fish, or with tortilla chips as an appetizer.

Bobby’s Miso Ginger Marinated Grilled Salmon

Make this 5-star rated recipe for a quick and easy weeknight main course. A 30-minute dunk in a flavorful marinade followed by a sizzle on the grill, and an omega-3 rich meal is ready for the simplest of weeknight dinners.

 

Giada’s Lemon Ricotta Cookies with Lemon Glaze

Protein-rich ricotta cheese is the secret ingredient in these light and lemony cookies. This fan-favorite recipe has more than 1000 reviews: try them, and you’ll see why.

 

Alton’s Crepes

Food science guru Alton Brown has crafted the ultimate crepe recipe using simple, whole food ingredients. The step-by-step instructions make this seemingly complicated dish incredibly simple, plus the batter can be made up to 2 days in advance. Fill these scrumptious crepes with fresh fruit for breakfast or make a healthy savory version with scrambled eggs, veggies and a sprinkle of cheese.

 

Food Network Kitchen’s Shrimp Tacos with Mango Slaw

Don’t count out the brilliant Food Network Kitchens chefs for healthy and yummy options. These tacos are filled with lean protein, fresh fruits and veggies, and whole grain tortilla shells for only 435 calories per serving. They’re bursting with colorful nutrients and ready to serve in 30 minutes.

 

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition.

*This article was written and/or reviewed by an independent registered dietitian nutritionist.

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Market Watch: Artichokes

With its spiky tips and armadillo-like scales, the artichoke has been known to repel many a timid eater. If you can get past their formidable appearance, though, artichokes are a delight — mild in flavor, and even fun to eat. What’s not to like about a vegetable that can be eaten with your hands, and is a vehicle for melted butter?

Grown primarily in California, artichokes are actually unopened flowers from the thistle family. Though there are over 50 varieties, the most common is the Green Globe, an Italian type with a bright green hue. The choke — or thistle — is inedible, as are the tough outer leaves and prickly tips. The heart, which is really the base of the artichoke, is considered the tastiest part. Though they are harvested year-round, artichokes are at their peak in spring, from March through May.

 

Artichoke Facts:

Artichokes are an excellent source of vitamin C, iron, potassium, magnesium and folate, not to mention fiber. They also contain a unique flavonoid called silymarin, which boosts liver function and helps detoxify the body.

At the store or market, choose artichokes that feel heavy for their size, with firm, tightly closed leaves; avoid any that appear dried out or woody. Those with leaves that are spread apart are definitely past their prime. If you are unsure, squeeze it—the leaves will make a squeaky sound if fresh. To store, refrigerate in a plastic bag no more than 4 to 5 days.

 

Preparation:

If you’re planning on serving artichokes whole, they require a few minutes of attention. First wash them under cold running water. Slice off the top inch of the artichoke with a sharp knife. Then, using kitchen shears, snip off the spiky tips of the outer leaves. Remove any tough leaves from the bottom of the vegetable, and trim the stem end so that it can stand upright. Rub the cut parts with lemon juice to keep them from turning dark, or place the trimmed artichokes in a bowl of cold water with the juice of half a lemon.

 

What to do with artichokes:

Once you’ve trimmed them, cook artichokes until tender either by steaming or boiling them (see recipes, below). Then serve with a simple dipping sauce of melted butter or aioli. If you want to get fancy, stir in some sautéed garlic or chopped herbs, such as tarragon or parsley. Finally, the fun begins: eating them. Remove the outer leaves, one at a time, dip the fleshy part into the sauce, and gnaw off the edible portions with your teeth. When you get to the center, cut away the fibrous choke to expose the big pay-off: the tender, meaty choke. Hopefully, you’ve left enough dipping sauce to finish the job!

Of course, there are other ways to eat fresh artichokes. Larger ones are wonderful when stuffed with a savory filling and served hot or cold. Baby artichokes can be marinated and served in salad or antipasti, or even grilled. And for those who aren’t ready to wrestle with fresh artichokes, there’s jarred and frozen artichokes. For an upgrade on the standard artichoke dip, spread crostini or crackers with a soft cheese, such as ricotta, and top with sliced, marinated artichokes and a sprinkle of parsley. Use them as a pizza topping, or combine them with spicy greens like arugula or watercress in a salad. They are also a natural fit with chicken, either served alongside a whole roasted bird, or combined with thighs braised in white wine. For a hearty vegetarian main dish, combine artichoke hearts with pasta and canned beans and serve topped with Parmesan and fresh basil leaves.

To brush up on your artichoke-prepping skills, check out this handy-dandy how-to:

 

Recipes to try:

Kale and Artichoke Dip

Steamed Artichokes with Almond-Saffron Dip

Artichokes Provencal

Artichoke and Tomato Panzanella

Arugula Salad with Pesto Vinaigrette

Artichoke and Bean Salad with Tuna

Lemon Chicken with Artichoke Hearts

Orecchiette with Artichokes

Artichoke-Mortadella Flatbread Pizzas

 

Abigail Chipley is a freelance recipe developer, writer and cooking teacher who lives in Portland, Oregon.

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