Did Your Child Eat 90 Cups of Strawberries This Morning?

If that happened, then be concerned with pesticide residues.  Everyone else can forget about the Environmental Working Group’s annual “Dirty Dozen” list.  

I can always tell it’s spring — that’s when the EWG issues it’s list of fruits and veggies with pesticide residues, just when people are looking forward to spring and produce.  The EWG’s message is always the same:  Avoid the Dirty Dozen.  And the failures of their message are also the same:


AGAIN, the EWG fails to put pesticide use into context and AGAIN, that’s irresponsible. (Example: even a child would have to eat 181 servings (about 90 cups) of strawberries, the #1 food on Dirty Dozen list, to exceed safe levels. An adult male would need to eat 635 servings (about 317 cups) of strawberries. 

AGAIN, the EWG doesn’t mention the pesticides used in organic agriculture.  There are hundreds of them, and even a few dozen synthetic ones that are allowed under certain circumstances – while still allowing the food to carry an “organic” label.

AGAIN, consumers should be reminded that the feds have been looking at this for decades, through its Pesticide Data Program.

The “Villains”

Kale: The new addition to the “Dirty Dozen”
  1. Strawberries
  2. Spinach
  3. Kale
  4. Nectarines
  5. Apples
  6. Grapes
  7. Peaches
  8. Cherries
  9. Pears
  10. Tomatoes
  11. Celery
  12. Potatoes

It Really Is ALL Good

You’ve heard that “the dose makes the poison.”  It’s true, but the dose also brings the benefit.  Let’s remember: ALL the research proving the healthfulness of eating plenty of fruits and vegetables – fresh, canned, frozen, dried – throughout our lives, was done using CONVENTIONALLY grown produce, not organic. 

Organic is just another choice.  If buying organic gets you eating more fruits and vegetables, then terrific!  But if you can’t find them, can’t afford them, or simply want to eat healthful food that’s also more economical, then the conventionally-grown option is fine.  I eat organic produce sometimes, when it’s convenient and reasonably priced.  I also eat ALL the conventionally-grown produce on the “dirty” list. 

No, I Won’t Peel My Apples

Eat the peels! There’s good stuff there!

That may remove pesticide residues but it’s probably healthier to eat the edible peels and skins on produce – they’re loaded with antioxidants and prebiotic fiber.  The research supporting eating fiber outweighs the near-non-existent negative research on pesticides on our food.  It’s also a huge waste to throw away these edible portions.


My EdibleRx about LAST YEAR’s Dirty Dozen holds as true today as it did then, except that kale made this year’s list, bumping off sweet bell peppers. Yawn.  If you hate kale, you’re thrilled.  But if you like it, then it won’t kale you to keep eating it without concern.  

Still Have Doubts?

Get the facts.  This cool tool calculates how many servings of one of the Dirty Dozen a man, woman or child would have to eat before pesticides could become a concern.  It’s from the Alliance for Food and Farming – a non-profit organization of BOTH organic and conventional growers of fruits and vegetables on all sizes of farms.

Organic: The Answer To Cancer Prevention?

If anyone tells you they have the definitive answer, they’re misleading you.

Growing foods conventionally usually – but not always – involves the use of some pesticides when there’s a need to control harmful bugs, plant viruses, fungi, etc. that damage either the whole plant or the edible portion of it.  These compounds are expensive, so farmers tend not to use them unless absolutely necessary, and then in the least amount possible for the needed benefit. 

Organic crops are thought to be grown without pesticides, but there are hundreds of pesticides approved for use on organic crops.  Most are organic ones, but in certain circumstances, as with a particularly difficult to control pest, USDA has rules in place to allow limited use of a few dozen synthetic pesticides is allowed, and the food produced can still be labeled “organic”. 

But Is Organic Food Healthier?

Twice the price,
but twice the benefit?

“Healthier” has no formal definition, but let’s say it means you have a lower risk of developing cancer, since that’s a highly desirable outcome by everyone.  Would eating organic food make you less likely to develop cancer?

This recent study wanted to find out.  It was a prospective study – meaning that it went on for years before results were determined.  As part of a large study involving 68,946 French participants, all volunteers “self-reported” the frequency of consumption of organic foods.  Responses about consumption were multiple choice and ranged from 1 (“most of the time”) to 7 (“never”), with an option for “I don’t know”.  Demographic information was also gathered, including about household income.  This was interesting, because the top household income bracket was US $3,100, hardly “upper income” even in 2009, when the study launched.

The Good News: Organic Eaters Had Less Cancer

More frequently eating organic foods was “associated” with lower your cancer risk.   Key word, “associated”.  It’s the bane of my existence because it is often interpreted as “cause-and-effect,” a very wrong assumption. 

Why?  This study was “observational”.  These types of studies aren’t designed to evaluate cause-and-effect.  They can only generate a hypothesis that clinical studies could then evaluate for more direct conclusions.  This study is incapable of making such conclusions.

Photo: www.inkmedia.eu

The not-so-good news: the benefit of eating organic was minimal, at best.  The risk of getting cancer went down only 0.6% — that’s 6/10ths of one percent, and only for the most frequent eaters of organic food.  Even then, the benefit may be less than reported. Read on… 

Limitations of the Study, A.K.A. the “Fine Print”

The authors responsibly called out a fairly lengthy list of limitations of this study, and why the results need to be seen with caution:

  1. The participants were volunteers who were “likely particularly health conscious individuals”, therefore limiting the application of the results to the general public.
  2. The questionnaire used asked about frequency of consumption but not quantity.    Also, possible misclassification of organic foods, “cannot be excluded.”
  3. Follow-up time was short – an average of only about 4½ years.  Cancer can take many years to develop and it’s unclear what the diets of these participants were prior to participation.
  4. Possible “residual confounding resulting from unmeasured factors or inaccuracy in the assessment of some covariates cannot be totally excluded.”  This means there is a lot they didn’t measure or that they couldn’t measure accurately. 
  5. They could not exclude the non-detection of some cancers. 

Cut-To-The-Chase-Nutrition Takeaways

  • Will eating organic food help prevent cancer? Not based on this study.
  • Organic food is expensive, and thus out of reach of many, even if they can find it.
  • Organic doesn’t mean pesticide-free. 
  • Focus on this: A mountain of research showing the health benefits (including cancer risk reduction) of eating plenty of fruits, vegetables, beans and whole grains, was done using conventional foods! 

Got the Blues? Try Onions & Grapefruit!

OK, onions and grapefruit together isn’t appetizing, but eating more high-fiber foods like these, and maybe some butter, might help, according to new research.

You’ve heard for ages that diets high in fiber can reduce your risk for stroke, hearty disease, cancer, hypertension, and all sorts of chronic health problems.  In addition to all the above benefits, mounting evidence is telling us that a high fiber diet can improve brain health. 

This recent review looked at a wide body of research and concluded that compounds produced by healthy gut bacteria, especially a compound called butyric acid, may positively impact our brains.  Some of the research they reviewed involved only rats, but much of it looked at the impact of high-fiber diets on human behavior, and they found a reduction of anxiety and an improved ability to focus and multitask when there were more healthy bacteria present in the gut. 

An even more recent study that analyzed human gut bacteria found that people reporting a low quality of life and/or depression had different bacteria in their colon than people who had normal mental health and were happier.  The bacteria don’t impact our mental health directly, because they stay in the colon, but the compounds they produce do make it into the circulation and appear to positively impact our brain health.

Fiber: Why eat it if we can’t digest it? 

Fiber: you can’t digest it & you probably need more of it

When we eat, we’re not just feeding ourselves, we’re also feeding the bacteria in our colons, and high-fiber foods like oat and wheat bran, beans, and pretty much most fruits and veggies, promotes the growth of good bacteria.  That’s what makes high-fiber foods PRE-biotic. 

Undigested fiber sails past the small intestine, landing in our colon, where beneficial bacteria see fiber as an all-you-can-eat buffet.  When they’re through with it, they’ve produced beneficial by-products called short-chain fatty acids.  The three main ones are:

  • Acetic acid (think vinegar),
  • Propionic acid, and
  • Butyric acid (also called butyrate).

Butyric acid is getting attention because of its diverse biological functions in our bodies outside of the colon.  A lot of the benefits noted in the studies above have been attributed to butyrate, to the point that its potential health impact shouldn’t be ignored. 

3-4% of butter is butyric acid,
but better sources abound

You CAN Believe It’s Butter

High fiber foods aren’t the only way to increase the butyric acid in your colon.  There are some naturally-occurring sources of butyrate, such as probiotic foods like yogurt and kefir, that can increase strains of bacteria that produce butyrate. 

One of the largest single natural sources of butyrate is butter.  It’s true – butter contains about 4% butyric acid.  I’m not advocating eating more butter, and there are better ways to help get butyric acid into the gut.  Including fermented dairy foods, however, is definitely worthwhile for so many nutritional reasons.

The Fine Print

Ironically, people with irritable bowel and other gastrointestinal conditions are often advised to be on a “low-FODMAP” diet that eliminates many high-fiber foods that good bacteria use to produce butyric acid.  No worries – there are still lots of fruits and vegetables you can eat.  Stick to your prescribed diet and as your condition improves, just add FODMAP foods back into your diet as advised.  Kate Scarlata, RDN, is an outstanding registered dietitian who specializes in the FODMAP diet has tons of info on her website.   

Cut-to-the-Chase Conclusions

The point here is that the gut does communicate with the brain in very specific ways, and these may be influenced by the type and amounts of various strains of bacteria – both good ones and negative ones. Most people only get about 12-14 grams of fiber daily, and we should be eating twice that amount, according to US Dietary Guidelines.

Aim to gradually eat more fruits, vegetables, whole grain breads and cereals, and beans (these are loaded with great fiber!). As for fresh vs. frozen, vs. canned, no need to get too obsessive. Just eat more of these foods overall. Me? I never peel apples, carrots or potatoes. I’m not tossing away good fiber!

While nothing is a guarantee of good mental health, optimizing our gut environment is likely to also optimize our gut’s ability to send good messages to the brain.  It may not cure depression but even if it doesn’t change our perceived quality of life, it’s very likely to lay down a good foundation for the gut to operate at its full potential. A higher fiber diet is good for our gut — and good for the rest of our body as well. #winwin

I’ll take that.     

Dear Tom Brady: You Won, Your Nutrition “Beliefs” Don’t

Tom Brady is a multiple Super Bowl winner.  He’s also a businessman, and he’s glommed onto the formula for marketing a diet regimen:

  • Be a celebrity, preferably a sports celebrity, because they’re instantly believable.  Not credible, but no one cares about credibility or facts, just that you’re believable.
  • Look good, have a killer bod.  People will think your diet is the reason. Hey, sexy sells.
  • Have an equally hot spouse or significant other who can endorse you. And when you say you get to bed early every night, no one would doubt you. 
  • Talk about nutrition “beliefs” and “philosophy”.  Facts aren’t good for business.
  • Exclude all the standard food commodities. They’re not elite enough (see below).
  • Have all the trendy “free-froms”:
    • No gluten.
    • No red meat.
    • No dairy.  
    • No white potatoes or any other nightshade vegetables either, like peppers, eggplant, or tomatoes.  They’re “inflammatory”. 
    • No GMOs.
  • Keep it as green as possible.  Heavy on leafy foods, but he also includes beans – I do like this part.
  • Go against the grains – at least the common ones, like wheat and corn – again, those commodity foods the masses eat, because you aren’t most people.
  • Have expensive “uniquely formulated” products to sell – only available from your web site.  It’s critical to eat like a wealthy, elite athlete, not a commoner.
  • ELECTROLYTES!  The ones he sells in particular — the TB12 electrolytes.  They’re part of his “alkalinizing” the body, a must for health in his book.  (NO science supporting this – none).  A 20-serving, 1.7-ounce bottle sells for $15 (plus shipping).  That’s 71 cents per serving.  A serving of milk gives you three times more potassium, plus protein, sodium, calcium, and other nutrients you  need after a workout, for one-third the price. This from someone who chastises food companies about “brainwashing” consumers.  Shame on you, Tom. 
  • WHEY PROTEIN POWDER?!  This dairy food is OK – IF it’s TB’s specially formulated one.  It’s $50 for 21 servings, or $2.38 per serving.  To get the same amount of protein from real milk would set you back only about 65 cents, and you’d get all the other nutrients in milk to boot. 

Keep Edgy: Diss the Mediterranean Diet!

Sweet red pepper: One of many superfoods
NOT allowed on TB’s diet!

No cooking with olive oil!  Swap it for coconut oil.  No scientific basis for this – coconut oil is way more saturated than any animal fat.

No yogurt, eggplant, tomatoes, or peppers!  No cheese!  Nutrient-rich foods that have fed and sustained Italians and Greeks for thousands of years have no place in this winner’s diet.  Fish only if it’s wild-caught.  Farmed salmon, while quite healthy and affordable, but probably not exclusive, elite, or expensive enough.

You’re Busted, Tom. Ditching Dairy Is Dumb.

Dairy foods – from milk to yogurt to cheese – have unparalleled qualities.  If you know your nutrition, this isn’t debatable.  It might be boring, but facts often are. 

He writes, “When I was a kid, the dairy industry rolled out lots of campaigns urging people to drink lots of milk.  But research today is pretty clear that we should consume dairy in more limited amounts. Our belief [there’s that word again] at TB12 is that dairy products are high in calories and lower in nutritional value than other foods.”

I don’t know what “research” he’s talking about (I’d bet he doesn’t either), but there is no drink that can match a glass of milk for nutritional value and affordability.  None.  Furthermore, a mountain of solid science verifies the benefits of dairy foods, including that a glass of low-fat chocolate milk after a workout is BETTER than sports drinks for repairing muscle mass and improving endurance in subsequent workouts.   Why? Probably a great carb-to-protein ratio and a great electrolyte balance, plus vitamins and minerals.  Of course, milk is a commodity, so it has to be out. 

No GMOs?

Tom seems to disagree with over 100 Nobel prize winning scientists who have attested to the safety and nutritional value of foods produced with genetic engineering. I wonder what he knows?

Cut-To-The-Chase-Advice

Nutrition advice should be grounded in science and facts, not beliefs or philosophies.  Using the word “belief” shouldn’t give you a pass to propagate nutrition myths and misinformation. 

Most of us don’t have personal chefs to cook our meals (and clean up afterwards).  Tom’s diet may not be harmful to the average person, but the DASH and the Mediterranean diets have far more science behind them and are solid, affordable, and sustainable paths up the mountain towards good health.  They don’t require expensive “website” foods and supplements or forbid foods either – it’s a matter of how much and how often.  Not sexy, just solid.  For my health, I’ll go there.  Sorry, TB.

Food Fashions: Full-Frontal & Fickle!

It’s coming up on Fashion Week in New York and while that’s all about styles of clothes, foods come into – and go out of – fashion, too.  A previous post dealt with foods that nutritionists never thought would become popular, yet they did just that. 

Now think of the foods that were “in” — for a while.  I actually heard or read these comments recently:

  • “I’m so over kale, already.”  I read this comment by a former editor of a prominent food magazine. (Cauliflower is the new kale, if you’re wondering, but beets are gaining.)  
  • “Cottage cheese? What are you, like, 80?”  (This was said to me and no, I’m not 80 — but hey, nothing wrong with 80!)
  • “A baked potato?  A white one? Are you serious?”
  • “I don’t’ do bread.  All that gluten.  Quinoa is my thing.”
  • “She wants a Cosmo? No one drinks those anymore.”

All the above foods (excluding the Cosmo) are delicious and healthful.  They’re also “out of fashion” (including the Cosmo).  If this sounds a little ridiculous, read on.

Food Fashions Fade, Food Value Doesn’t

People may be “done” with kale, but is it less healthful than it was when it was “in”?  Of course not. It’s a superfood.  A baked potato is one of the best sources of potassium, even better than a banana, and has as much vitamin C as a tomato!  It always has!  Even so, all the buzz is that white potatoes are bad and sweet potatoes are a little better, but still a “starchy vegetable” to be eaten in minimal amounts. (Thanks, Harvard.)  

Fashion eating aside, the nutritional qualities of these foods have ALWAYS been there.  Whether it’s kale or cauliflower, or They’re as nutritious today as when they were first “discovered” by food fashionistas. 

Consider the following:

A healthful Russet Burbank white potato grown in Idaho!
  • Kale is every bit as good for you now as it was when you first tasted it.  It may even taste better now, since all that attention motivated chefs to develop inventive ways of eating kale.  Bravo.
  • White potatoes. Before you were told of their “horrors”, they were a staple food for millions of people from Paris to Poughkeepsie to Peru.  The nutrition they had is the nutrition they still have.  (Check out www.potatogoodness.com for a ridiculous number of facts and recipes. 
  • Bread?  It takes a hit for having “carbs” and gluten, which celebrities tell us are both bad (proof you should never get nutrition advice from celebrities).  Yet, it’s been a staple, indeed, the “staff of life” in many cultures throughout history.  Made with whole grains, it’s also loaded with fiber, vitamins and minerals.  It’s versatile, oh, and people like it. 
  • Cottage cheese?  PLEASE!  If you think it’s only for elderly ladies who lunch, experts disagree. registered dietitian nutritionist and exercise physiologist Jim White is one guy trying to set the facts straight about the value of cottage cheese. “If your goal is to increase lean muscle, mass try cottage cheese with a serving of your favorite fruit after a hard earned workout,” he says. He educates clients that a typical cup of low-fat cottage cheese boasts a walloping 27 grams of protein for those muscles, plus 200 mg of calcium to support bone health.

Sometimes fashionable eating can have benefits.  I love anything that gets people eating more veggies, yogurt, and whole grains of any kind.   But I get concerned that people strop eating these foods when the trend fades and the benefits also go missing from their diets, especially if they replace them with something less healthful.  (Example: plant-based “milks” are more hype than benefit.)

Cut-To-The-Chase Advice

Work it.  Let food fashions motivate you to try a new food.  If you like it, keep eating it!    If it’s nutritious and out of fashion, it’s still just as good for you as it was when everyone else was eating it to be “in.”  Never be intimidated about eating healthy food you like.

Wanna Eat Healthy? Get Your Nitrates!

Think nitrates in your food and eating healthy don’t go together? What’s this gorgeous spinach salad have to do with nitrates? Read on, but let’s start at the beginning.

You’re not going vegan but you want to eat better and you’ll start with baby steps, like I talked about in my previous post.  OK, and here are some popular intentions:

  • Try and eat more leafy green stuff.
  • Definitely cut the hot dogs, ham, bacon, the deli stuff, and “processed” meat, even if it’s lean.  Everyone knows that stuff is “bad” because it has nitrates, right?

Swapping out hot dogs and ham for spinach and beets (the new “in” veggie for 2019, as I mentioned here) would at least cut back on the nitrates, right?  Wrong. 

Where the Real Nitrates Are

Indeed, a bunch of healthy, nutrient-rich veggies like beets, spinach, celery, even iceberg lettuce and broccoli, have more nitrates than that hot dog you snuck in for lunch last week.  Check out this chart from a 2012 report of the nitrate content in foods.  Amounts are in “parts per million” (ppm):

This image has an empty alt attribute; its file name is mushrooms-417101_1280-2.jpg
More nitrates than a hot dog — & it’s healthy food!
  • Beets: 2797 ppm
  • Spinach: 2333 ppm
  • Celery: 1496
  • Mushrooms: 590 ppm
  • Broccoli: 394 ppm
  • Strawberries: 173 ppm
  • Cured sausage (hot dog), cooked: 32 ppm

Are Nitrates in Fruits and Veggies a Problem?

No, and not in other foods either, according to Melissa Joy Dobbins MS, RDN, CDE and known as The Guilt-Free® RD.   “This is a great example of how misinformation can create a “fear factor” when it comes to food. I think most people who are concerned about nitrates/nitrites would be surprised to learn that the majority of these nutrients in our diet are not from cured meats, but from plant foods, namely a variety of vegetables.”

Dobbins’ statement is evidence-based and reflects the conclusion of this 2015 meta-analysis of many studies on dietary nitrates, nitrites, and nitrosamines, which found nitrates associated with a decreased risk of gastric cancer.  The slight increased risk associated with increased nitrite intake was considered weak, and tended to come from weak or poorly-designed studies, which muddied their findings.  Even then, spinach still has more nitrites than cured sausage.

Nitrates & Their Cousins: Nitrites and Nitrosamines

Here are the basics you need to know about these:

  • Nitrates are naturally present in lots of different foods. 
  • Nitrites are also naturally present in foods but most are formed when bacteria in your saliva convert nitrates to nitrites. 
  • Nitrosamines are not naturally present in food but can form in food through several pathways.  Cooking at a high temperature, such as frying cured meat, or when an acid (like stomach acid) is present.  If there’s any concern, it’s with the formation of nitrosamines.  Even then, conversion from nitrite to nitrosamine can be inhibited or stopped by the addition of compounds like ascorbic acid, or “vitamin C”.  Seriously – check the ingredient label of many cured foods like hot dogs and you’ll find “ascorbic acid” is often present. 

“Nitrate-Free” Cured Meat?

There are cured meats labeled “no added nitrates.”  What they add instead is celery powder.  As you’ll see from the table above, celery is loaded with natural nitrate.  There’s no evidence that there’s any difference between the nitrate in celery powder and the nitrate added to “nitrated” cured meat. 

Celery: Fine wherever you find it

Nitrates: The Boil-Down

It’s ironic to know that someone eating a spinach salad is probably getting 10 times more nitrates than the person eating the ham sandwich, but Dobbins noted, “Does that mean we should be afraid of eating vegetables? No. It means we should look at the overall nutrients a food provides and try to consume more nutrient-rich foods and fewer empty-calorie foods.”

It may be that the folks who eat lots of cured meat may also have a less-healthy lifestyle overall.  They may be less likely to engage in regular physical activity, and less likely to eat a lot of veggies and fruits, and may drink more soda or eat more junk snacks.

Cut-To-The-Chase-Advice

Eat all the spinach, beets, mushrooms, celery and broccoli you can fit into your diet.  As for cured meat, I like Dobbins’ approach. Nitrates may not be an issue but balance still is, so don’t go crazy at a cold-cut buffet.  If you like cured meats, make them leaner cuts, like ham, instead of sausage.  And have that ham with lots of veggies – even high-nitrate ones like spinach and broccoli.  A meal loaded with nitrates can, and should, still be healthy.  0000000000000

For 2019: Beets Go Big Keto’s “King” & “Ya Gotta Have A Gimmick!”

What kinds of diets do consumers want?  My previous post noted the top 3 diets – from a scientific standpoint – but nutritionists say consumers swap what’s safe and sound for what’s fast and flawed, preferring trendy diets like keto and intermittent fasting. 

Pollock Communications and Today’s Dietitian just released their annual survey of registered dietitian nutritionists (RDNs), this year totaling 1,342 respondents, who give their views of what’s tops to consumers. 

,Consumers’ fondness for flashy diets, like keto, is disappointing to RDNs like Dr. Joan Salge Blake, Associate Professor at Boston University and author of the textbook Nutrition and You.  She even says keto will have similar results in the marketplace with the drastic fat-free diets of the 90’s.  Back then, “We saw a plethora of non-fat cookies, (remember Snackwells??), ice cream, and candy products bulging in the supermarket aisles.”  Salge Blake predicts, “We are going to see Keto cookies, ice cream, and candy muscling out low-fat goodies down the supermarket aisles.” She reminds us that fat-free doesn’t mean calorie-free and too many calories of any type won’t help America’s waistline.  

Salge Blake concluded, “Haven’t we seen this movie before?   I think I know the ending.”

Consumers get it right – sometimes

You’ll see from the graphic above that consumers are liking some great foods!  Fermented foods are tops – again.  Good news for yogurt, kefir, kimchi (pictured), tempeh, and other foods that have the great anti-inflammatory properties fermentation often brings.

Other veterans to the list are:

Kimchi: a fermented food that’s tops for 2019
  • Avocados
  • Seeds
  • Nuts
  • Coconut products
  • Ancient grains (think farro and amaranth, among many others)
  • Exotic fruits (like lychees, horned melons, and dragon fruits)

The Newbies

Consumers are “beet”-ing a path to this delicious veggie and high time.  Beets are packed with both nutrients and flavor.  They’re also naturally high in nitrates, which can give a little boost  to exercise endurance. 

Blueberries, a newcomer?  Who’d have thought they’d ever been off the list?  Low in calories and among the best sources of antioxidants, I’d like to see people popping these somewhere into a meal or snack as often as possible.  Fresh or frozen, they’re fantastic. 

Disappointingly, kale got bumped from the #10 spot and replaced by plant-based “milks”.  The “halo” these beverages have is unfounded and kind of ironic, given that there is also consumer preference for “clean eating”, yet these beverages are pretty low in nutritional content, usually have little or no protein, none of the bevy of nutrients natural to real milk, and the only nutrients they do have are usually added. 

Ironically, there is very little of the identifying food in these drinks.  Only 3 or 4 almonds, for instance, are in a glass of almond milk.  Pretty expensive!  The foods these beverages are derived from are fantastic.  Eat almonds, rice, oats, and walnuts.  But milk is a far better beverage for nutrition.  One exception: soy beverages.  Soybeans are high in protein and for my patients who are allergic to milk or are vegan, it’s the closest equivalent.

Amy Myrdal Miller, RDN, president of Farmer’s Daughter Consulting and a member of the elite food organization Les Dames d’Escoffier, has mixed feelings about the survey’s results.  “I love seeing fermented foods at the top of the list. Fermentation creates so many powerful flavor molecules, which can lead to greater enjoyment of foods. But I hate seeing non-dairy milks. Cow’s milk provides so many essential nutrients in a natural, delicious form.”    

Keep in mind, this survey is what RDNs see as the top trends for 2019. Trends aren’t always positive! Facts aren’t always driving consumers’ decisions. Perceived truths are often the drivers, and there is no shortage of myths and misinformation about food and nutrition in the popular media.  

As for that other trendy diet consumers liked, intermittent fasting, isn’t that just a formal way of what we used to call, skipping a meal?

To sum up, here’s the complete list of

  1. Fermented foods, like yogurt
  2. Avocado
  3. Seeds
  4. Ancient Grains
  5. Exotic fruit, like acai, golden berries
  6. Blueberries
  7. Beets
  8. Nuts
  9. Coconut products

Now, make your 2019 about #factsnotfears!

Yes, Virginia: There Are 10 Ways to Have Holidays Without Weight Gain

So many people, clients, patients, co-workers over the years, have told me they’ve just given up trying to lose weight during the holidays – that food-festival parties, get-togethers, celebrations and general mayhem that spans the period between Thanksgiving and New Year’s Day.

What is about holidays that cause weight gain? If you know the contributing factors, you can make a plan. Here’s what you’re likely to deal with until New Years:

Workplace food court: The constant brigade of popcorn bins, chocolates, homemade cookies, cakes and sweets, all available all day long.

Drinking: We love eggnog, but it’s the most calorie-laden drink of any year – about 330 calories in a cup. Over-boozing has calories, too – and leads to mindless eating.

Stress-eating: time is short, obligations are long, stress triggers eating whatever is within arm’s reach!

More fooding, less moving: whenever you need a little more time to get things done, it’s easy to borrow from your workouts and walks. It’s also just when you need to burn some extra calories. Ow.

Happiness can be depressing! Everyone seems to be happy but you’re so-so. You’re not alone, either. It’s easy to think food is your BFF during the holidays, and it can be – if you choose the right friends.

Good News

You probably won’t gain much weight during the holidays! This review published last year found that average holiday weight gain in adults ranged from about 1-2 pounds in various studies, not the 5-7 pounds you may have heard about.
But what about you? If holiday weight gain has been YOUR typical, changing that is easier than you think. Take it on as a project and like every project, it needs a good plan. Plans may take some of the spontaneity out of eating, but you’re trading up – for peace of mind and body. That’s totally worth it.

Planning means that you start every day assessing the meals and eating occasions you’ll have and the foods you’re likely to encounter. What does the “no holiday weight gain” plan look like? Here are 10 strategies that put you on a path to enjoying holidays without weight gain:

1. Eat modestly, but don’t skip meals. You’ll just end up being hungry and over-scarfing.

2. Weave in some fiber: Aim for 3 pieces of fresh fruit daily. Aim for 2 cups of veggies, raw or cooked. Think you can’t?  You can – fill up one of those plastic take-out soup containers with cut veggies and it’s two cups right there.

3. Discriminate! Is it a regular store-bought something-or-other that’s loaded with empty calories or is it really tasty? Hold out for something really special. You’re worth it.

4. Never arrive hungry to a party:Eat some raw veggies or a piece of fruit before going to a party or social function. When the edge is off hunger, your focus is on social fun.

5. Go pro: Lean protein keeps you feeling satisfied, and helps prevent blood glucose levels from spiking then plummeting later. About 100-150 calories invested in options like turkey roll-ups, beef jerky, fat-free Greek yogurt, even a fat-free latte will pay off later.

6. Get functional: it’s a social function, so keep the priority on socializing rather than eating.

7. Be the last man (or woman) standing…in line: Always be among the last ones in line for the food. It’ll look a little less appetizing (probably a good thing) and there’s less time to have second portions.

8. Get out of Dodge: Lingering to the end encourages more nibbling.  Be social, sample what you want, then move along.

9. ONE – a singular sensation!  When you see something you want, have it. But one portion. One is the magic number, not a lonely number.  But read #10.

10. Get “hospital-sized”:  Not to eat, just to look at portion sizes. When you’re thinking of a high-calorie food, whether it’s mac and cheese or the Buche de Noel pictured at the top, it’s one “hospital-sized” portion. Keep it there and enjoy it. There will be another treat another day.

Holiday Eating: Everything in Moderation…Including Moderation!

Julia Child actually said that line, but I like it, and I LOVE Thanksgiving. It’s my favorite holiday, because it’s not about anything but having a meal with people you care about.

Thanksgiving is also often the year’s biggest – and the richest – meal for most people.  Think about it — even a standard Thanksgiving meal is rich, and “rich” is courteous foodie-speak for “loaded with fat and calories”:

• Turkey with plenty of gravy.

• Stuffing: nearly all recipes are rich with bread or rice and loaded with various fats.

• Potatoes (all colors): mashed, candied, marshmallowed, they get loads of butter and we love them.

• Vegetables and sides? They’re healthy, but on this day they come creamed, buttered, and casseroled, and serve as vehicles for calories, mostly fat ones.

• Desserts are a must. It’s not yes or no, but how many and how much of each?

Even if dessert is a must, weight gain doesn’t have to be.  Read on.

Deposit Some Calories in the Bank

If you’ve been going to the same place for the holidays or having the day at your place you know the basics of what will be served. You know it’ll be a big meal. That’s OK, but plan ahead for it and put “bank” some calories by undereating for a few days before the Big Meal with these tips:

Eat a lean, high-protein breakfast.  Swap the fried egg and bacon sandwich for a couple of hard-cooked eggs, whole grain toast, and fresh fruit. Or go for 8-10 oz. (that’s 1 or 2 of those individual cups) of fat-free Greek yogurt and berries.

Snacks? Keep them to fresh fruit or a small handful of nuts, or even some beef jerky (lots of protein there).

“Sensible” lunch and dinner?  That term always annoys me.  (Who eats a “nonsense” meal?) Here’s what it means: eat smart, eat mindfully, eat deliberately.  Keep added fats to a minimum, so skip anything deep-fried or that has gravy. Keep proteins lean (lean cuts of beef, chicken, fish), and load up on veggies – cooked or raw. Salads? Sure, but use a low-fat dressing or keep the oils to 1 tablespoon.

Desserts?  Let ’em wait for now, other than fresh fruit or fat-free Greek yogurt (I recommend that over regular yogurt because it’s higher in protein, to help you feel full and satisfied with fewer calories.)  Remember, you’re saving up for later.

Your Ace in the Hole

You’re busy, but make a 20-minute walk a priority each day. That’s another 100 or so calories you’ll “bank”. If you’re a gym-goer, this is not the time to slack off. Indeed, you’ll bust some stress in the process and give yourself a mood lift. No downside here.

Be thankful you CAN be active. Anyone physically disabled would tell us to shut up about being too busy to be active. To them, it would be the greatest gift possible. We already have it. Let’s be thankful and not waste the gift.

Do even a couple of these tips and you’ll likely save a few hundred calories each day that you can “spend” having a little more at the Big Meal. Net result: no weight gain!  Happy Day.  You’ve got this.

Believing Junk Is Even Worse Than Eating Junk

If you’re of a “certain age” you’ll remember “Vacupants.” You hook up a vacuum to the hole in the special “pants” and the fat melts off.  The idea was that it somehow “vacuumed” away the extra weight.

You might think this could never happen in the age of digital media but you’d be wrong.  It happens plenty, just differently.

The food, nutrition, and diet world is loaded with sensational and extreme headlines and promises.  We gravitate towards the sensational. The promise of a quick fix has a magical way of grabbing your attention and won’t let go.

It’s the modern-day version of the “snake-oil” sales pitch.  You’ve probably seen headlines touting:

• “Lose 10 pounds in 3 days without doing exercise or changing your diet!” (Similar to the Vacupants claim — see how much things have changed?)

• “Lose all the weight you want eating junk food!”

• “This miracle food speeds up metabolism!”

Most common now are diets that spout the total avoidance of a food or even entire food groups. Think about carb- and sugar-phobia that lumps empty-calorie foods together with great foods like beans and fresh fruit. Or the keto diets that demonize most carbs, including whole grains and most fruits and vegetables, and hold the state of ketosis on a pedestal. In truth, ketosis is something that should generally be prevented, not promoted.

Then there’s the scare-tactic approach:

  • “10 Foods You Should Never Eat”
  • “Your Body Can’t Process These 3 Foods”
  • “5 Foods That Cause Belly Fat”

“Absolute” Exploitation

These sensational promises, extreme claims, and headline-grabbers exploit people who are vulnerable, undereducated or just misinformed. Someone with a health issue, including someone trying to lose weight, is vulnerable, even desperate for a solution, making them easy prey for junk science purveyors.  Health issues are sensitive, lots of emotions are involved, making them vulnerable to quick-fixes, magic bullets, and instant cures – just the type of stuff that makes up fad dieting.

Educated people aren’t insulated either. “Vacupants” was marketed as a quick weight loss method.  Laugh if you must, I once had a patient, an educated woman, who admitted she’d bought this gizmo. No, they didn’t work. She’d have been better of if she’d put on some actual sweats and gone walking for half an hour a day instead.

We all like being told something that fits with our values or what we’d LIKE to be true.  Eating junk can be over in a flash but believing junk can continue for years.

10 Red Flags of Junk Science

Tufts University does a nice job of explaining these in detail, but this is the Cuttothechase version:
1. Promises of a quick fix. File “miracle foods” under this one, too.
2. Danger warnings of a single food.
3. Claims that sound to good to be true. Hint: they are too good to be true.
4. Simple conclusions from a complex study. Oversimplifying often indicates taking results out of context or omitting caveats.
5. Recommendations based on a single study. If it cannot be replicated, it’s probably bogus or at least cherry-picked. Pass.
6. Statements refuted by reputable health organizations. If they’re reputable, they require solid evidence. Key word: solid. If they pass on the claim, you should, too.
7. Lists of “good” and “bad” foods. #ridiculous
8. Recommendations made to help sell a product or supplement. This doesn’t mean it’s junk, but if it’s good, check for lots of evidence and organizations that agree.
9. Research that is not peer reviewed. Big red flag for research that’s badly done.
10. Recommendations from studies that ignore differences among individuals or groups. There can be differences between genders, smokers vs. non-smokers, young and old age groups, the works.