Diet 101: Whole30

As a registered dietitian, I’ve got a healthy skepticism towards most diets. Being in private practice for almost a decade will do that to you. I’ve seen clients come in on just about every eating pattern imaginable, from raw-food to paleo and everything in between. With the growing popularity of Whole30, I set out to examine the basics of the diet and nutritional truths behind some of the claims.

 

What is Whole30?

Whole30 is an elimination diet, with shares a similar philosophy with the Paleo trend. Both recommend eating lots of fresh, high-quality foods while ditching anything processed. Specifically, you are removing all grains, dairy, soy, legumes, sugar, certain preservatives and artificial sweeteners from your diet. According to the authors, Melissa and Dallas Hartwig, these foods have been linked to hormonal imbalance, systemic inflammation, gut issues and more, though most of those claims aren’t backed by evidence-based research. Ideally, Whole30 is to be done strictly for 30 days; afterwards you can gently add back in said foods to see how your body responds.

 

Mindful eating

In addition to the diet recommendations, Whole30 encourages no calorie counting, measuring or weighing yourself for the entire 30-day process. Instead, the program focuses on non-scale victories, like improved sleep, skin, energy and overall feeling. The program isn’t promoted to be a long-term diet, but instead a reset button to focus on whole-foods that nourish your body.

As a long-time student of intuitive eating, I’m a big fan of switching the focus to non-scale victories and removing the added pressure of specific numbers and goals. For most dieters, these are big detractors and can often feel like punishment rather than an empowered choice. However, one of the tenets of intuitiveness is allowing yourself to eat whatever you want, without any parameters in place. Whole30 can fit this mindset if you are truly enjoying the foods you are eating and don’t feel deprived, but it’s not an automatic switch to mindful eating.

 

Whole grains are not the enemy

Whole30 encourages the removal of all grains; whole, unprocessed grains included. While some people report feeling better after the removal of gluten from their diets, many grains are naturally gluten-free. But in fact, eating whole grains may be more beneficial than taking them out. Grains contain essential micronutrients and both soluble and insoluble fiber, and they are also inexpensive and may improve longevity. In a recent meta-analysis published in BMJ, whole grains can help you live longer by reducing your risk of heart disease, cancer, diabetes and infections diseases. The same report also states than consuming 90 grams of whole grains daily cuts risk for all mortality by 17 percent.

While you can get enough fiber from fruits and vegetables, there is likely not an additional need to cut out all grains. If you feel that you do better without gluten, check out gluten-free varieties like quinoa, millet, oats, sorghum and brown rice.

 

Processed-free

While the term processed-free gets thrown around often, there is some benefit in reducing intake of packages snacks, sugary treats and preservatives. For one, eliminating intake of these foods almost all but forces you to cook from scratch, which has big payoffs. Cooking your own meals, especially for novice chefs, reinforces life-long habits, improves kitchen confidence and helps you control exactly what goes into each meal. For those who have shied away from cooking before may find that they actually enjoy the process and will continue to do so well after Whole30 is complete.

It’s no secret that the Standard American Diet is high in refined grains, sugar, salt, processed meats and salt. An excess of any of these has been linked to both chronic disease and a lower mortality rate. Tackling the Whole30 plan allows you to check-in with your current diet to asses how much of these foods you currently eat and positive ways to cut back.

 

Alex Caspero MA, RD, RYT is a Registered Dietitian Nutritionist and Yoga Teacher. She is the founder of Delish Knowledge (delishknowledge.com), a resource for healthy, whole-food vegetarian recipes. In her private coaching practice, she helps individuals find their “Happy Weight.” 

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Strategies For Keeping Your New Year’s Resolutions

We swear off pizza, ditch the cookies and vow to exercise every day. But research shows that this is the time of year when we start backsliding on our resolutions. In fact according to polling, more than 20% of us aim to lose weight and eat better in 2017, but less than 10 percent actually succeed. Here are 5 practical strategies to help you keep your resolutions and reach your goals.

 

Set (small) goals

Stay motivated by setting and accomplishing weekly or even daily goals. Have one less cup of coffee, go an extra half mile on the treadmill or add an extra serving of fruit to your daily diet. Establish some foundational habits you can build on as time goes by.

 

Splurge…occasionally

Dramatic changes almost never last, and giving up on foods you absolutely love typically just breeds resentment. Allow yourself to indulge in a not-so healthy food or beverage from time to time – not depriving yourself completely will set the stage for long-term success.

 

Have a plan B

Have a plan for when things start to slip. If you never made it to the gym, do some sit ups and push-ups at home. Forgot to pack a healthy lunch? Check an online menu ahead of grabbing something to-go to make a comparable choice. Instead of beating yourself up about things not going as planned, get over it and move on. No one is perfect, especially when it comes to eating.

 

Find accountability

Having someone hold you accountable for your actions can have a big impact. Team up with a friend or join a group class for exercise, and trade nutrition goals with someone so you can both stay on point. If you need help getting started, a few sessions with a registered dietitian is a very worthwhile investment (some are even covered by insurance). You can find one near you at EatRight.org

 

Reward yourself (just not with food)

It’s important to celebrate your health and wellness accomplishments, but cupcakes probably aren’t the best prize. When you reach certain milestones on your quest for better health, reward yourself with calorie-free incentives such as a massage, new running shoes or some music for your exercise play list.

 

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.

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The New World of Sodas

Love a fizzy beverage but know better than to reach for the usual can of high-sugar soda? If you’re mindful about nutrition but enjoy something sweet and bubbly, these four better-for-you choices might be for you.

 

Soda Specifics

A can of a traditional soda contains carbonated water spiked with high fructose corn syrup, artificial colors, flavorings and possibly caffeine. Many also include phosphoric acid. You don’t need to be a nutrition expert to know that soda can be bad for you. Aside from all the empty calories, all those processed ingredients can have a negative impact on digestion and bone health. There are some sodas on the scene that use better quality ingredients and cut back on some of the sugar by using fruit juice. Despite the higher end quality of these sparkling drinks, it’s still best to sip in moderation.

 

San Pellegrino Fruit Beverages

Juices of citrus, pomegranate and prickly pear are combined with sugar and carbonated water. These taste fairly sweet, so it’s a nice idea to dilute with some San Pellegrino sparkling water. Try the Aranciata Rossa (blood orange) for a sweet and sour treat.

 

Dry Sparkling

These artfully packaged drinks are lightly sweetened with cane sugar. Available in a wide variety of not-too-sweet flavors including Cucumber, Rainier Cherry and Rhubarb, the website features food pairings and mixology recommendations.

 

Izze

These carbonated juices are made from blends of juice and sparkling water. Flavors include Grapefruit, Blueberry, Apple and Raspberry Mint, and all are naturally colored.

 

Bruce Cost Ginger Ale

Bruce Cost makes icy cold bottles of unfiltered effervescent ginger root and cane sugar. Spicy fresh ginger can act as a digestive aid and creative flavors like Jasmine Tea and Passion Fruit with Turmeric contain other antioxidant rich ingredients.

 

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.

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Vermouth is New Again

If you ever snuck a swig from that dusty bottle of vermouth in your grandfather’s liquor cabinet, you may have decided vermouth is not for you. But it’s time to give vermouth another taste. Not only is the herbaceous cocktail ingredient totally on-trend, but the low alcohol-by-volume (ABV) of vermouth makes it a low-calorie sipper to help keep your healthy new resolutions.

A fortified wine (yes, it’s a wine,) vermouth begins as red or white wine, that is then fortified with brandy. Up to 40 botanicals are also added to make each brand a unique cocktail-in-a-bottle. Botanical aromatics range from cinnamon, cardamom and anise to grapefruit floral and rhubarb.

‘Vermouth’ comes from the German word Wermut, meaning wormwood, and was originally created for its medicinal properties. Bitter, aromatic wormwood remains a signature ingredient in most vermouths, however subtle. Sipping a vermouth aperitif or digestive is popular way to enjoy it. Of course, it’s also essential in the Negroni and the gin martini – shaken, not stirred!

There are three basic categories of vermouth:

Dry
Along with the sub-category of extra-dry, dry vermouths begin as white wine and are not sweet. They often contain flavors of fresh green herbs, fennel, nutmeg, bitter orange, lemon, grapefruit and light floral. A popular brand is Noilly Prat Original Dry.

Sweet Blanc
These vermouths also originate as white wines and have a touch more sweetness than dry, however, they are not sweet sippers. Blancs are aromatized with tart apple, citrus, stone fruit blossom, elderflower, thyme and toasted butter. Look for Dolin Blanc.

Sweet Rosso/Red
With beginnings as red wine, these sweeter bottles contain rich aromas of cola, cinnamon, prune, spice, licorice and vanilla toffee. Martini & Rossi’s Rosso is popular.

The perfect cocktail is usually a balance of sour, sweet, strong and mild. As a component in a drink, vermouth knits everything together. Just an ounce tames the fiery alcohol in a crafted cocktail and bridges to other ingredients such a bitters and citrus.

Vermouth is a refreshing way to cut calories too: Since the 15-20% ABV of vermouth is much lower than that of 80-90 proof liqueurs (33-35% ABV,) try replacing some of the higher-octane alcohol in your favorite drinks with flavorful vermouth. For comparison:

1.5 ounces of 16% ABV (32-proof) vermouth contains about 70 calories vs. 1.5 ounces of 45% ABV (90-proof) liquor contains about 120 calories.

Just don’t do what your grandpa did and leave that bottle to collect dust in the cabinet. Vermouth must be stored in the refrigerator. Like other wines, it oxidizes; however, not as fast, thanks to fortification. Dry vermouths last only about three weeks refrigerated, blancs about a month and reds last a little over a month. An older bottle won’t turn to vinegar, it just tastes ‘less-than-fresh;’ so use it as aromatic way to cook seafood or in sauces.

Luckily, many vermouths come in half bottles (375 mL) and quality can be found in the $10-16 per bottle price range.

Here are a few of our favorites to try with a splash of soda water and a twist of orange/lemon/grapefruit, so you can taste all the nuanced flavors:

La Quintinye Vermouth Royal Rouge ($16) French. A deep amber, red color with caramel, burnt vanilla and warm spiced notes, which evolve to a long-lasting finish. Made from a selection of 28 plants.

Vya Extra Dry ($16) Californian. Magnificent floral, with angelica and lavender herbs; sweeter than most. Begins as orange Muscat wine using old European winemaking techniques.

Carpano Antica Formula  ($15) Italian. Vanilla and great big cherry flavors for a cherry-forward Manhattan, should you choose. First invented in 1786 in Turin.

 

Serena Ball, MS, RD is a food writer and registered dietitian nutritionist. She blogs at TeaspoonOfSpice.com sharing tips and tricks to help families find healthy living shortcuts. Follow her @TspCurry on Twitter and Snapchat.

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Are You An Exercise ‘Non-Responder’? Don’t Give Up Hope!

Exercise is supposed to be the answer for myriad health concerns – from cardio-respiratory fitness and blood pressure maintenance to weight control – but there are those of us who may feel that, no matter how much we exercise, we don’t see much in the way of results. Turns out, it may not be in our heads.

Fitness experts estimate that anywhere from 20 to 45 percent of those who undertake a form of regular exercise experience no measurable physiological change as a result – and they even have a name for us: non-responders.

“Although it would appear to be intuitive that all previously untrained and sedentary individuals undertaking exercise can expect positive changes to their physiological function and overall health, the scientific literature is quite clear that for a segment of the population this is indeed not the case,” says Lance Dalleck, associate professor of exercise and sport science and director of the Center for Wellness and Human Performance at Western State Colorado University, who has done research on non-responders.

One unfortunate effect of the phenomenon is that non-responders can become frustrated with their lack of progress and decide it’s not worth it to stick with their exercise program – or, really, any exercise program.

But recent research has indicated non-responders to one form of exercise may yet respond to another, and so it may be just a matter of finding the right exercise program for you. That study, which was conducted Queen’s University in Kingston, Ontario, and the University of Ottawa, determined that non-responders could benefit by swapping out one form of exercise for another.

Dalleck (who was not involved with the Canadian study) suggests that an individualized exercise program based on research-based guidelines and tailored to the person’s age, weight and fitness level is more likely to yield a positive outcome. “If a one-size-fits-all approach is used that doesn’t taken into consideration the individual, then it is more likely that an individual will be a non-responder,” he says.

It may also be a matter of persistence. Non-responders may just “take longer to respond to exercise,” Dalleck says. “They may need to stick with it for 6 months before positive training adaptations are observed.”

Sabrena Jo, senior exercise scientist at the American Council on Exercise, agrees, noting that one issue with research about non-responders is that the exercise interventions are generally short-term, sometimes only three to four weeks. “It is unknown whether the non-responders in those studies would have eventually responded had the exercise program lasted several months or even a year,” she says. “In general, all people respond to some form of exercise. The trick is to figure out which type of exercise works well for the individual.”

Jo maintains that the first step toward success is finding an exercise you enjoy. “If you force yourself to do an exercise that you dislike, you’re not likely to stick with it long enough to see results,” she points out.

The next step is tracking improvement with a “pre- and post-test.” For instance, if you’re planning to exercise by walking, walk around your block when you start your regime and track how long it takes you. Then, after a few weeks of walking, again measure how long it takes you to walk the same block. “If you are faster — that is, it takes less time to cover the same distance, you’ve improved!” she says.

Jo also advises that you keep your eye on the mood and emotional benefits of exercise, which may be apparent even when other markers – like weight loss and endurance – prove more elusive.

The bottom line: Don’t give up!

Amy Reiter is a writer and editor based in New York. A regular contributor to The Los Angeles Times, she has also written for The New York Times, The Washington Post, Glamour, Marie Claire, The Daily Beast and Wine Spectator, among others, as well as for 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.

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A Look Inside Healthy Grain Bowls

Grain bowls are trending, and there’s an art to making these one-dish creations. I called on the expertise of Carolynn Carreño, author of Bowl of Plenty: Recipes for Healthy and Delicious Whole-Grain Meals on how to make bowls that are as beautiful and balanced as they are delicious.

1. What inspired you to write an entire cookbook on one-dish whole grain meals?

Eating bowls filled with grains and topped with smaller amounts of deliciousness has been my way of keeping myself healthy and feeling good for years. I had some pretty serious, chronic issues with my health, and the way I got better was by restricting a lot of foods from my diet. But there was no way that was going to last forever. Eating and cooking in a non-restrictive, “gourmet” way is a major part of my life. I test recipes for cookbook collaborations. I travel to other countries, such as Italy and Mexico, and I want to experience the foods of those places. I go to food events and I go out to eat about every other night in New York City. Plus, I just love good food.

I didn’t want to deprive myself, so as I started to feel better, I kept myself introducing small portions of what I call “the good stuff”—flavorful proteins and dairy and condiments—onto piles of steamed brown rice (quinoa came later, and then farro and the rest) and Brussels sprouts or broccoli.  I’d put a tiny portion of shredded Mexican pork on a big bowl of brown rice with some black beans and broccoli for good measure. It was a middle ground between healthy and delicious that allowed me to have everything I wanted, without feeling like I got ran over by a truck the next day. When grain bowls went mainstream, I wanted to show the world that there can be so much more to a grain bowl than pink hummus and watermelon radishes.

 

1. How can grain bowls become a healthy meal on its own?

Grain bowls are, at their essence, healthy meals. They are basically the same concept as a TV Dinner, but in a bowl, and with the current standards of a healthy diet in mind. They contain all the components — the healthy carbs, protein, and vegetables.

 

1. Does the type of bowl you serve in matter? Which type of bowl do you recommend using?

Everything matters. I have every size and shape bowl known to man, and I use them all. I love small (and I mean tiny, almost like Japanese tea cup-size) bowls. I eat out of bowls like this all day long. But for main dish bowls with many components, I like a large, wide-mouth bowl, something probably meant to mound mashed potatoes in on Thanksgiving. It’s really fun to sit down with a giant bowl like that in front of you and just dig in.

 

1. What three tips would you give a home cook who wants to make grain bowls for the first time?

Do people have fear of the grain bowl the way that I have fear of croissant making?  It’s just food in a bowl. Here are my three recommendations:

1) Learn how to cook rice, or get yourself a rice cooker. People are intimidated by the idea of making rice and I admit, you might have to screw it up a half dozen times before you get the feel for it, but even imperfect grains do the trick. This is dinner, not Top Chef.

2) Get yourself a couple of big bowls — probably meant as serving dishes — that you love. It’s life altering in a sort of nonessential way, like having a pair of rain boots on a rainy day.

3) Make my Vietnamese Bowl (found in my cookbook), which has options for the carnivore, pescatarian and vegetarian. I have yet to meet anyone who doesn’t like that bowl. Plus, I believe it’s The Original Grain Bowl.

 

1. What are 5 to 7 must-have ingredients if you want to whip up one of your whole-grains bowls?

1) Grains: Brown rice, quinoa, and farro make a good grain bowl starter kit, but millet has also won me over most recently.

2) Vegetables: Whatever you like, and ideally whatever’s in season. You’ll find a bowl in my book to use them in.

3)  Eggs: Farm-fresh eggs are worth their weight for the golden-color of the yolks alone. And then there’s how they taste.

4) Frozen shrimp: I keep a bag of frozen shrimp on hand when I want to make a quick, flavorful meal. I use them all the time to make the Baja BBQ Shrimp Bowl, one of my all-time favorite quick-and-easy grain bowls.

5) Nuts and seeds: Roasted and salted cashews, sunflower seeds, and peanuts can add just the salt and crunch and richness you need to take a bowl next level.

6) Leftovers: That little bit of salmon or steak that you were almost too embarrassed to ask for a to-go-bag, can be the start of a beautiful, last-minute burrito bowl.

 

1. Could you share a whole grain bowl recipe from your new cookbook Bowls of Plenty?

Coconut Curry Rice Bowl with Green Vegetables and Sweet Potatoes
Serves 4

Ingredients:

Coconut oil (or canola oil)

¼ cup Thai green curry paste (such as Thai Kitchen or Mae Ploy brand)

1 (15-ounce) can coconut milk, shaken

1 cup chicken stock, homemade or sodium-free or low-sodium store-bought or water

1 lemongrass stalk, smashed with the flat side of a large knife (optional)

2 tablespoons fish sauce

2 teaspoons raw, granulated, or coconut sugar

1 medium purple or yellow sweet potato, peeled and cut into ½-inch rounds

6 ounces Brussels sprouts (or broccoli florets, or a combination)

2 heads baby bok choy, halved lengthwise, or 1 head bok choy, quartered lengthwise

1 bunch kale, collard greens, or Swiss chard, stemmed, leaves torn into bite-size pieces

2 serrano, Fresno, or jalapeño chiles, very thinly sliced into rounds

Small handful of fresh basil (preferably Thai basil)

1 cup long-grain brown rice, cooked (about 3½ cups cooked rice)

 

Method:

Coat a large saucepan or straight-sided skillet with oil. Add the curry paste and cook over medium heat for 1 minute, stirring continuously, to release the flavors.

Stir in the coconut milk, stock, lemongrass (if you’re using it), fish sauce, and sugar and bring the liquid to a simmer. Add the sweet potatoes and Brussels sprouts, reduce the heat to maintain a simmer, and cook for about 15 minutes, until the potatoes and Brussels sprouts are tender. Add the bok choy and kale and simmer for 2 to 3 minutes more to wilt them. Turn off the heat, remove and discard the lemongrass, if you used it. Throw in the chiles and basil, and serve the curry over the rice.

Excerpted from the book BOWLS OF PLENTY by Carolynn Carreño. Copyright © 2017 by Carolynn Carreño. Reprinted with permission of Grand Central Life & Style. All rights reserved.

Carolynn Carreño is a James Beard award-winning food writer. She has coauthored many acclaimed cookbooks, including Nancy Silverton’s Mozza at Home and Pat LaFrieda’s Meat: Everything There is to Know. Carreño lives in San Diego, CA and New York City.

 

Toby Amidor, MS, RD, CDN, is a registered dietitian and consultant who specializes in food safety and culinary nutrition. She is the author of The Greek Yogurt Kitchen: More Than 130 Delicious, Healthy Recipes for Every Meal of the Day.

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Order This, Not That: Wendy’s

Out of all the fast food restaurants in the country, Wendy’s was recently rated the top fast food joint in a poll by Ranker. With many folks frequenting this popular restaurant, be prepared with these better-for-you choices.

Burgers

Order: Jr. Cheeseburger

This 100% beef patty is topped with cheese, pickles, onions, and mustard on a bun—just in a much smaller portion then many of Wendy’s other options. The nutrition numbers are pretty reasonable: only sodium is a touch high with 36-percent of the daily recommended amount.

Nutrition info: Calories 280; Fat 13g (Saturated  6g); Sodium  820mg; Carbohydrate 25g; Protein  16g

Not: Dave’s Triple

This cheeseburger is made with three burger patties equaling three-quarters of a pound of 100% North American ground beef, three slices of cheese, lettuce, tomato, pickles, onions, mayo, and ketchup on a warm, toasted bun.  That’s 110-percent of the maximum recommended fat, 150-percent the maximum recommended saturated fat, and 84-percent the daily recommended sodium.

Nutrition info: Calories 1090; Fat 72g (Saturated 30g); Sodium  1930mg; Carbohydrate 36g; Protein  70g

 

Chicken, Wraps, and More

Order: Grilled Chicken Wrap

Made with grilled chicken, lettuce, cheddar cheese, and smoky honey mustard wrapped in a whole wheat tortilla, this choice provides four food groups including lean protein, dairy, whole grains, and vegetables all with a reasonable amount of calories, fat, and sodium.

Nutrition info: Calories 270; Fat 11g (Saturated 2.5g); Sodium  620mg; Carbohydrate  24g; Protein  20g

Not: Asiago Ranch Chicken Club

All white meat chicken can be part of a healthy sandwich, but topped with thick-cut Applewood Smoked Bacon, Asiago cheese, and a creamy ranch sauce you have high calorie, fat, and sodium coming at you from all directions. If you’re watching your waistline, skip this sandwich.

Nutrition info: Calories 670; Fat 33g (Saturated 9g); Sodium 1610mg; Carbohydrate 54g; Protein  38g

Salads

Order: Power Mediterranean Chicken Salad, Full Size

Grilled chicken is teamed up with feta cheese, hummus, and a quinoa blend to provide a well-balanced, varied dish (only available at participating locations).

Nutrition info: Calories 450; Fat 15g (Saturated 4g); Sodium 1070mg; Carbohydrate 42g; Protein 40g

Not: Spicy Chicken Caesar Salad, Full Size

Wendy’s has expanded their salad selection, but the full size Caesar is one to steer clear of. Made with romaine, chicken breast, three cheeses, tomatoes, croutons and topped with a Caesar’s dressing, the calories are higher than necessary for one meal. Plus, with 66-percent of the daily recommended amount of fat, 65-percent saturated fat, and 77-percent sodium, there are better options on the menu to choose from.

Nutrition info: Calories 720; Fat 43g (Saturated 13g); Sodium 1760mg; Carbohydrate 41g; Protein 43g

Sides

Order: Side salad

You can customize many dishes, including the side salad. Ask for light balsamic and skip the croutons for a calorie-friendly way to add vegetables to your meal.

Nutrition info (side salad with light balsamic vinaigrette and no crouton): Calories 70; Fat 2g (Saturated  0g); Sodium 150mg; Carbohydrate 11g; Protein 1g

Not: Natural-Cut Fries, Large

Burger and fries go hand-in-hand, but ordering a large and downing them on your own can cost you over 25-percent the daily recommended calories and a boatload of fat. If you do choose a large fries, make sure to share it among two or three friends.

Nutrition info: Calories 530; Fat 24g (Saturated 4.5g); Sodium 520mg; Carbohydrate 70g; Protein 7g

Toby Amidor, MS, RD, CDN, is a registered dietitian and consultant who specializes in food safety and culinary nutrition. She is the author of The Greek Yogurt Kitchen: More Than 130 Delicious, Healthy Recipes for Every Meal of the Day.

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