Avoiding the Afternoon Head-Bob

Jim from Foodpicker.org writes:

"I have diabetes and work long hours. I usually eat lunch at my desk while working. I'm struggling with what I can have for lunch. Could you give me some tips on what to pack for lunch at work?"

I hear you, brother. The typical sack lunch (sandwich, chips, juice) is almost totally carbs. Beyond spiking your blood sugar, this will result in only temporary energy. Ten dollars says your head will be doing the "I'm Just Resting My Eyes Bob" by 2:00 pm.

A good lunch needs to have necessary nutrients to keep you going all day. The important fuel components to look for are fiber and protein.

Good fiber sources include fruits, veggies, nuts, or seeds.

Protein sources include dairy, grains such as quinoa, beans, eggs, meat, or nuts/ nut butters.

Three of my go-to quick lunches include wraps, soups, and salads:

• Wraps- See more about my favorite quick and easy wraps here.
• Soups- Canned soups can work well- just look for the lower sodium versions. When evaluating which soup to choose, look for one that contains lots of veggies, lean protein, and minimal carbs. These can be found by comparing the nutrition facts on the back label. My favorites are Veggie Chili, Black Bean, and Lentil Vegetable.
• Salads- I'm not talking "bird food," I'm talking a good, hearty salad! Start with a base of lettuce or spinach, add a protein like chicken or an egg, and then get crazy with the veggie toppers. The sky is the limit. Also try experimenting with beans or 1/2 c brown rice tossed in to your salad for extra staying power.

Pair a wrap or soup with a salad, or the salad with a fruit, and you have yourself the perfect lunch to give you the cutting edge at work.

If you have been instructed to self-monitor blood glucose by your doctor, you will still want to do so before and after eating. If blood sugar is low, keep a yogurt, fruit cup, or string cheese on hand for an added single-carb serving "boost."

Warning: try to not make fun of "Head-Bobbing Bob." Remember...you were there once.

Peace, Love, and Veggies,
Bee

Why your Vitamin Water may be a waste of money

I’ve been on a little blogging hiatus, tackling a research review monster instead. The culmination of this monster is a 1-hour presentation of my findings at a conference for MD's and RD's from Illinois and Indiana. Which means...no lying.

The Topic: Innovative Research on Antioxidant Supplementation and Implications for Overall Health and Mortality

If I play my cards right, this topic should be featured on Cosmopolitan’s “Conversation Starters” page any time now.

Hopefully you'll find this as interesting as I have!

A LONG TIME ago, back in 1959, a scientist by the name of Harman conducted some research resulting in what he called Harman’s Theory. Basically, he said human cells produce oxidants leading to cell damage, disease…and eventually mortality. (Wamppp wamp).

The way to combat these oxidants, then, is with antioxidants produced by the body and obtained through foods. According to this theory, antioxidants should directly decrease disease and mortality.

Fifty one years later, this is the reason behind a slew of supplements and food products on the market today advertising increased antioxidants. The market for antioxidant supplementation is huge, and not only in food. Women's beauty products are also formulated around the antioxidant theory. Use of antioxidants to prevent aging is an idea so ingrained in us, it seems like a fundamental truth- antioxidants help us live longer. Right?

Hm.

The problem with this idea lies in the fact that in study after study, antioxidant supplementation does not reduce disease, and does not decrease mortality. I’m talking HUGE amounts of studies, conducted for over 50 years now. It’s just not happenin’.

In fact, in people who smoke, antioxidant supplementation actually has shown an increase in cancer, cardiovascular disease deaths, and all-around mortality.

What does this mean?

It means that oxidants may not be the bad guys. If oxidants aren’t the bad guys, maybe antioxidants aren’t really the heroes of the show, either.

Yes, fruits and veggies make us healthier. That is proven and not changing. Girlscout’s honor.

However, nobody has ever proven that the antioxidants taken out of the produce, isolated, and eaten gives us the same good effects as the fruits and veggies themselves.

Current research is actually looking to completely dispel Harman’s theory, instead implying that oxidation is helpful in cells, and increased oxidation actually leads to a longer life and better health.

All a fancy way of saying: Hardship makes us stronger. Something the scientist Kanye West published in his dissertation years ago.

This alternative theory would explain why:

• Exercise (which increases oxidation) leads to a longer life
• Periodic fasting (which increases oxidation) leads to a longer life
• Antioxidant supplementation (which gets rid of oxidants) does NOT lead to a longer life, and, in some, increases mortality

More and more, it is looking like the secret to longer life may lie in eating less, rather than supplementing with more.

Upside: Your meathead neighbor investing in $100/month antioxidant drink deliveries is probably just paying for very, very expensive pee. Joke's on him :)

I would like to hear from you!
What’s your best Cosmopolitan Conversation-Starter?

Dispelling antioxidant theory honestly isn’t my only one. Another of my favorites for a crowded room includes: If you could/absolutely had to make out with one person you can see right now, who would it be? If the answer is not “you,” then no use continuing conversation... on to the next!

Peace, Love, and Veggies,
Bee

Raise Your Cholesterol! (Er...HDL)

Cholesterol can be baffling. Aren't there two types? Isn't some cholesterol good?

Yes indeedy, Cholesterol can be divided into two types:

1. HDL (high-density lipoprotein)
2. LDL (low-density lipoprotein)

Since protein is more dense than fat, the density of the cholesterol depends on the ratio of protein to fat in the cholesterol molecule. Cholesterol with a higher ratio of protein is higher in density (HDL), while cholesterol with a higher ratio of fat has a lower density (LDL).

LDL Cholesterol is the cateogry that has been linked with heart disease, earning its reputation as the bad cholesterol.

HDL, on the other hand, is known to help protect against heart disease. There are also some studies suggesting it may lower cancer incidence. i.e...good cholesterol

While many cholesterol articles focus on lowering your LDL, a focus on raising HDL levels is just as important. That being said, today I want to discuss two ways to RAISE YOUR CHOLESTEROL! (HDL, that is)

The first, I think you will like:
Moderate alcohol intake has actually been shown to raise HDL cholesterol levels, decreasing risk of heart disease. Moderate means no more than 1 glass/day for women, or 2/day for men. Wine is an especially good choice here, since it also contains antioxidants. Pour 'er up and sip er' down, my friend :)

The second:
Results from a study published in the Journal of Nutrition showed that an increased consumption of omega-3 fatty acids is associated with reduced LDL levels. Omega 3's are found in fish, as well as flaxseed, walnuts, soy foods, and green leafies.

Another way to increase HDL is to improve your blood triglyceride levels...a fancy pants way of saying eat less hydrogenated and saturated fats. Dark chocolate, green tea, and vitamin D (good ol' sunshine) have also been linked with higher HDL levels.

Eat chocolate covered walnuts over a glass of wine, and chase with a walk in the sun. Now that kinda healthy livin' is right. up. my. alley. :)


Peace, Love, and Veggies,
Bee

"The Talk:" Serving Sizes

In life, there are a few conversations we dread. For instance...

"I don't think we should date anymore."

"I might have very accidentally used your toothbrush."

and the oft-dodged... "Why are the doggies giving each other piggy back rides?"

Right up there on the list....THE SERVING SIZE TALK.

I know how this topic feels. It feels all, "They say eat healthy, I'll eat healthy. But THEN they want me to eat healthy PLUS measure my peanut butter and it's STICKING TO THE SPOON and I'm HUNGRY and RAAAARRRRR!"

At least, this is how it sometimes can feel to me. If it does not feel like this to you, please forget you read the previous statement.

I've learned to preface this talk with a promise:

Yes, large portions of even "healthy" foods can undo your health goals.

Yes, there are some foods that you can eat and eat...measuring cups be damned!

For the foods that require a little more portion attention, I have a few standard visuals I use:

• 1, 3 0z serving meat= about the thickness and size of a deck of cards
• 1 serving cheese = 1 oz, or about four dice stacked
• 1 serving ice cream, pasta/rice = 1/2 c. Think tennis ball.
• 1 serving potatoes = 1/2 c, or about the size of your computer mouse (okay, so that one is stretching)
• 1 serving margarine= 1 tsp= 1 dice
• 1 serving peanut butter= 2 Tbsp= ping pong ball

Meat, dairy, carbohydrates, and fats/oils are really the food groups requiring attention to portion size. Beyond that, I've always lived by the theory that nothing bad ever came from filling up on greens and veggies. Produce packs fiber, antioxidants, and phytonutrients, yet is low in calories. When it comes to these, the more we eat, the better!

This theory can be especially helpful when applied to eating our favorite meals that may be high in carbohydrates (spaghetti!). Don't ditch that meal! Portion yourself a reasonable amount of spaghetti. The trick is...stick with your original judgment on portion size. Resist the urge to go back for more. If you're not quite satisfied, eat, eat! Fill up on a fresh salad, or a big ol' side of steamed/lemon peppered veggies. Follow with a fruit for dessert!

Alright. We did it. We had "The Talk." This calls for a glass of wine, lickety-split.

I'm curious to hear about your portion size habits. Do you pay attention to portion size? Are there certain foods you avoid because your portions tend to get massive? Peanut butter is my big one (couldn't have guessed, right?!). I've found that it's better for me to avoid altogether. Instead, I buy the peanut flour from Trader Joe's, and reconstitute with a little water and salt (a trick I learned from Emily). Delicious, good source of protein, and lower in fat/calories. Because there are a few monsters that just can't be tamed...

Cheers!

Peace, Love, and Veggies,

Bee

Q & A: Healthy Meals on the Go

Stacy B writes:

"If you have any quick and easy meal ideas for the family, please share them with me. I am stuck for what to have for lunch and dinners. We are always on the go, so simple is best."

This one goes out to all the mommas out there- you're superwomen! You're busy! You're HUNGRY!

Putting kids in sports and activities is great, but we need to be able to feed the lil monsters, too.

I debated on what to write for this post. I had a long list of meal ideas: slow cooker recipes, soup recipes, stir fries, and salads. The thing is... we all already know that. Every googler out there can search "fast healthy slow cooker recipe" to get hundreds of scrumptious results. No, I am not going to google today.

Instead, I'm going to focus on my favorite, often underestimated meal option for busy days:

The Wrap.

Wraps are a fantastic way to combine cooked and raw foods in the same meal. They can be fancy enough to satisfy the aristocrats of us, but are also kid-friendly.

Wraps can be hot, cold, sweet, savory, cut into pinwheels for an appetizer, or noshed behind the wheel while wizzing down the interstate. (Relax. Texting is illegal; noshing is still deemed perfectly acceptable. Thank goodness.)

The best wrap has four components:

1. The Wrap
2. The Meat
3. The Stuff
4. The Smack (previously known as "The Sauce")

Here are some ideas for each category to spark your creative interest.

The Wrap:

• Chinese Rice Paper (GF)
• Corn Tortilla (GF)
• Whole Grain Tortilla
• Flat Out Wrap
• Large Lettuce Leaf (not recommended for behind the wheel noshing)
• Sprouted Grain Tortilla, like Ezekiels

The Meat:

• Grilled Chicken
• Pulled Pork
• Seasoned Beans
• Tofu, marinated and baked
• Fish (season with some lemon pepper and bake)
• Ground turkey with taco seasoning
• Seasoned Chickpeas
• Veggie Burger

The Stuff:

• Fresh spinach
• Fresh veggies
• Marinated, roasted veggies
• Brown rice
• Quinoa
• Rice noodles

The SMACK:

• Hummus
• Olive Tapenade
• Guacamole
• Viniagrette
• Salsa
• Terriaki/Soy Sace (Tamari for GF)

**Remember, wraps can be hot (folded and heated "quesadilla style") or cold!

Here are a few of my favorites:

The Elvis (great for breakfast):

Almond or peanut butter, cinnamon, and a banana or apple slices, wrapped up in a flour or corn tortilla

Spring Wraps:

Fresh, julienne-cut veggies (carrots, cucumber, avocado, cabbage, red pepper), brown rice, tofu (or chicken), and brown rice, rolled up in rice paper and dipped in sauce made with peanut butter thinned with tamari and water

Roasted Veggie Wrap:

Large whole wheat or spinach wrap, rolled around roasted veggies and hummus. Would be great with grilled chicken!

Pulled Pork Tacos with a twist:

Season some pulled pork jamaican jerk style, adding a can of chopped pineapple. Construct tacos as usual, using plenty of fresh veggies to garnish!

Chickpea Tacos (click for recipe):

For heftier dinner appetites, make it a "chickpea burrito" by adding some Mexi-Brown Rice: Just mix brown rice with a small can of chopped tomatoes and taco seasoning to taste.

So many options...the list is endless. Get Crazy.

What is your favorite quick and easy meal?

Do you often eat on the go, or do you like some time out for chewing?

Peace, Love, and Veggies,

Bee Louise

Have a nutrition-related question? Leave a comment or send your thoughts to Bee Louise's Bites at wright.brittany87@gmail.com

Q & A: Healthy Mexican Food Choices

This week, I received the following question from FOODPICKER.ORG:

“I have type 2 diabetes and love Mexican food. Could you give me some tips on what to order at my favorite Mexican restaurant?”

-Alan V.

The irony of this question, Alan, is that I am chomping on a homemade “burrito bowl” as we speak. Let me tell you, it is delicious. Let's talk Mexican!

Mexican food actually can be quite healthy. The traditional dishes are based on a trifecta of mouth-watering meats, vibrant veggies, and buxom beans. Top all that off with a spritzle of spice and you’ve got yourself a Mexican feast that would make any tastebud sing.

Since the goal of Type II Diabetes is weight management, the trick is to know how to do some savvy menu navigation.

Healthy Mexican food is available, and you will find that it is often among the most flavorful choices! When ordering, try these tips:

• Order menu items “a la carte.” By avoiding the beans and rice, you will save many unnecessary calories and fat
• If ordering a side of beans, ask for the whole beans, rather than refried. Refried beans are often prepared in lard.
• Instead of ground beef, try the chicken, pork, or vegetarian entrees.
• Avoid the taco salad. This seemingly healthy entrée is usually loaded with beef, sour cream, and cheese, and is served in a deep, fried shell. Calorie overload.
• If eating at a sit-down restaurant, ask for no chips to be brought to your table. (From personal experience: I have yet to sit at a table with tortilla chips and not house those babies)
• As a condiment, try ordering extra salsa, and skipping the sour cream.
• Don’t be afraid to ask for your meal with extra veggies! (Fajitas with extra peppers/onions, tacos with extra lettuce/tomato, etc) This will fill you up and give you a healthy dose of vitamins and antioxidants.
• Although avocado provides healthy fat, the portions provided are often massive. Ask for your guacamole on the side, so you can control how much you’d like.
• In general, avoid menu words such as “crispy, fried, refried, cheesy.”
• Instead, choose menu items that are baked, grilled, or use a soft tortilla.
• I have yet to meet a healthy chimichanga. My advice is to avoid.
• Mexican food portions can often be quite large. As soon as your food gets to the table, box up half to go. Out of sight, out of mind.

Hope these tips help, Alan! Hasta Manana!

Peace, Love, and Veggies,
Bee

Gluten Free Grains, and the Day I Invented a New Word (re: FREEBIE)

Today some little fairy dropped an article from this month's Today's Dietitian into my work mailbox.

I'm the only gluten freebie (new word) out of our internship class, so our director does a nice job of taking care of me :) She's wonderful!

Anyway, I thought the article did a great job of focusing not only on what gluten free people can eat, but how they should be eating to maximize nutrition. Predictably...I want to share!

Gluten freebies are either illergic to or cannot tolerate gluten, a protein found in wheat, barley, and rye products. Eating a gluten free diet is harder than one might anticipate, since gluten can be hidden in so many foods: broths, malts, bases, seasonings, beer, food thickeners, dressings, etc).

You Freebies know what I'm talking about. Quite the pain.

To our elate, many new "gluten free" products have arrived on the market. Buying these clearly marked "gluten free" foods can seem like a breath of fresh air compared to scrutinizing food labels.

However, this article did a great job of emphasizing that many Freebies are low in carbs and important minerals usually fortified into the gluten-containing products.

Don't panic, Freebies. We can still be just as healthy...maybe healthier. It just requires a lil' time and a whole lotta love. (Okay...mostly just a lil' time. But whole lotta love never hurt anybody)

Even though special, white-breadish gluten free products make great special-occasion snacks, we need to remember to focus on our unprocessed, whole food choices for staple foods. These can include grains such as corn, quinoa (see recipe from 2 days ago), millet, amaranth, teff, or buckwheat.

Confession: Honestly, I don't know what half of those grains off that list are. Corn and quinoa are about the extent of my cooking comfort.

So, here's to expanding my gluten free grain horizons. It should be easy enough, as cooking instructions are usually printed right on the packages. I will if you will.

Freebie Power.

Peace, Love, and Veggies,
Bee Louise