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Get Juiced? Delicious? Without a doubt. But when it comes to nutrition, are bottled and homemade juices actually good for the body? By Bev Bennett CTW Features
Lose weight. Detoxify. Fight disease. Those are the claims. But don’t check your drugstore for a pharmaceutical wonder. Instead, head over to the supermarket produce department or take a walk through a thriving farmers market. That’s where juicing
Page 4 – Health & Wellness – September 2013
begins. Juicing – processing vegetables and fruit to extract and drink the liquids – is the latest kitchen trend. For some it means replacing meals or a single meal with juice as part of a fast or “cleanse.” For others it’s a way to consume more
produce without cooking. Drinking your vegetables can be a pleasant way to get essential vitamins, minerals and beneficial antioxidants. And if you prepare juice from scratch, you have a beverage with less sodium than commercial counterparts.
“You’re probably losing weight quickly because the body is starving. Ironically, losing lean body proteins is what you don’t want to lose. You may regain the weight in fat.” — Andrea N. Giancoli, registered dietitian
“A glass of juice a day is a great way to get vegetables,” says Jessica Gutgsell, a registered dietitian with the food and nutrition department at Oregon Health & Science University in Portland. However, if you’re thinking of trading your stove for a juicer, there are some cautions. Substituting juice for a meal or using it as a sole nutrition source while fasting may create dietary problems. “You can’t do extreme juicing and get all the nutrients you need,” says Chris Freytag, author and chairman of the board of the American Council on Exercise. The deficit starts with protein. “In terms of replacing a meal, you’re not getting essential protein,” says Ashley Barrient, a registered dietitian and bariatric specialist at Loyola University Medical Center in Maywood, Ill. Proteins help build and maintain bone and muscle. Proteins also are building blocks for the body’s enzymes and hormones. Other nutrients also may be stripped. Juice leaves behind the skin and pulp, which are chock-full of nutrients. Some studies suggest that fruit peels have specific beneficial substances. The leftover pulp and peel also are high in dietary fiber, which provides satiety (Some types of juicers are able to process skin and pulp in with the juice, if you choose.).
Although juicing is promoted for weight loss, fasting on lowfiber juice could backfire, says Barrient. Her clients boast that they’re juicing for breakfast and lunch. But they’re also ravenous by dinner time and consume more fat and more calories, she says. A satisfying serving of juice requires three or four fruits and vegetables, according to Barrient. “I suggest people take the three or four fruits and vegetables whole. They’ll be very full,” Barrient says. Dropping pounds by juicing may not be a true and sustainable weight loss, according to Andrea N. Giancoli, registered dietitian and spokeswoman for the Academy of Nutrition and Dietetics. The encouraging change on the scale may largely be due to water loss, according to Giancoli. But you also may be losing lean body protein, which is undesirable. “You’re probably losing weight quickly because the body is starving. Ironically losing lean body proteins is what you don’t want to lose. You may regain the weight in fat,” Giancoli says. Although juicing makes the claim to be low in calories, that’s not necessarily true — especially if you’re making fruit juices. “If you’re doing a lot of juicing with fruit you’re concentrating the calories,” Giancoli says.
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“When you eat whole fruit you feel satiated. When you have fruit juice you don’t have the fiber and you don’t feel satisfied,” the nutrition spokeswoman adds. A container of one commercially produced juice using a combination of berries has 130 calories per 15.2-ounce serving. You could eat two large peaches or two cups of fresh raspberries for the same number of calories. Nutrients and weight loss aside, what about that great feeling you get from detoxifying your body? The experts are skeptical. Detoxing by consuming juice instead of your typical fare may only result in short-term
changes. After a week of restricted calories and limited variety you may revert to your typical diet, including high-sugar, high-fat foods, according to Barrient. The feel-good sensation of consuming juice should be acknowledged, however. “I think juicing could have the effect of making people feel healthy,” Gutgsell says. “They know they’re putting fruits and vegetables in their bodies, and the ingredients are so healthful. But it’s possible to feel that way on a healthful balanced diet.” © CTW Features
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That’s the notion that the solid mass left after juicing has no benefits. Vegetable or fruit pulp is rich in dietary fiber to keep you satiated, so don’t discard it. Stir fruit pulp into muffin batter, oatmeal, plain non-fat yogurt or cold fruit soup.
Add vegetable pulp to savory soup, pasta sauce, quick bread or low-fat sour cream for a dip. However you use the pulp, keep it fresh. Either use it within a day of making juice or freeze it in half-cup portions.
F
resh produce provides plenty of inspiration for homemade juice. “Buy local vegetables from the farmers market or [pick them] from the backyard, right into the juicer,” says Jessica Gutgsell, a registered dietitian with Oregon Health & Science University in Portland. “You can make a no-sodium added juice. Fresh vegetables don’t need salt. You don’t need to add sugar either,” Gutgsell adds. You may note a slightly bitter taste in juices using dark leafy greens. You can balance that out with a little culinary ingenuity. Start with fruit. Adding fruit to greens cuts some of the bitterness, says Chris Freytag, health and wellness expert, Minneapolis, Minn. “Apples, pears, pineapple, mango, any kind of melon. Lemon and lime do well, too, “ says Freytag, author of “Choose This!” a cookbook of healthful recipes (Egg & Dart, 2011). Don’t overlook sweeter vegetables. Freytag combines greens with carrots and an apple or pear for juice. “Carrots are so sweet; it’s a great way to get vegetables into the diet,” Of the options for dark leafy greens, spinach is a good choice because of its milder taste. “Early [season] kale is less bitter,” says Gutgsell. Experiment with spices and herbs. “Mint, basil and parsley are all good, and easy to add to a blender or juicer,” Gutgsell says. “Fresh mint is delicious with cucumber and apple. A tiny bit of ginger in juice is delicious and refreshing,” Freytag says. © CTW Features
Juicy and Delicious Health & Wellness – September 2013 – Page 7
Continued from page 3
“I’m serious about what I cook,” says Ali who competed for the charity Healthy Child Healthy World, whose mission it is to protect children from harmful chemicals.
and mashed potatoes and lots of carbs. They weren’t necessarily cooked healthy.” When Laila became a boxer, she made sure she followed a healthy lifestyle. “My quest was to
“I’m not a professional chef and I’m not trained, but I’ve been cooking since I was 10.” The idea of “Chopped” is to combine mystery ingredients that are in a basket into something edible for an appetizer, entrée and dessert. In one round, her mystery ingredients were vanilla cupcakes, chicken tenders, avocados and kochujang. Ali beat out other professional chefs and celebrity contestants to get to the final round. “I’m not a professional chef and I’m not trained, but I’ve been cooking since I was 10. Because I have kids, I want them to have the best start when it comes to trying new things.” Ali began boxing as a teenager and continued a very impressive career, winning several championship titles along the way. You might think that having a boxing legend as a father already set up the right healthy tools for her to follow. “A lot of people assume that all athletes are healthy, but that’s not necessarily the truth,” she says. “You can get away with eating calories because you’re burning so many calories. Michael Phelps says he eats fast food all the time. My father loved home-cooked food. He’d eat steak
become the best, so I started by learning how food is fuel for your body,” she says. “I’ve learned a lot along the way about how food affects our wellness and disease comes from how we’re not eating properly. As a mom now, I feel guilty when I don’t provide my kids with healthier options.” She says that healthy doesn’t mean that you can’t serve pizza or have some packaged foods available. “You can have some go-to things, and there are better options in packaged foods now,” she says. “It’s simply about being more educated.” When it comes to teaching children about healthy eating, Ali says that the responsibility falls on the parents. “They only know what you teach them,” she says. “Feed them properly and you don’t have the guilt that you could’ve done better.” But don’t use a tight budget as an excuse for unhealthy eating. “Not having money isn’t an excuse,” she says. “If you do not have a lot of money, then you should learn more about making the staple meals work for you. What is going to work for you and get you through the
Page 8 – Health & Wellness – September 2013
week? Take time to roast chicken and think of what you can buy in bulk. Frozen veggies are actually better than canned, so be smarter about your options. You just have to make it a priority to do initial research.” Ali says that learning about healthier eating now will actually save you money in the future. “You won’t have the health problems later,” she says. Although she’s working hard for her children and for charities, she admits she’s busier than she’s ever been in her life and needs to carve out more time for herself. “I have kids which mean I really don’t have a moment to myself,” she says. “I don’t have time to read a book, but I’m realizing how important it is to schedule time for myself too.” Continuing her advocacy for children’s health and wellness and her quest for building healthy and happy children, she partnered with The Ad Council and the Partnership for Healthy Mouths to encourage children to brush their teeth.
According to The Ad Council, more than 16 million kids suffer from untreated tooth decay in the United States. “Feeding them healthy foods is important for their teeth too,” she says. “Make sure they aren’t having too much sugar and junk, such as soda. We as adults poison our bodies and our teeth, but you should get them started healthier at a young age. Try sparkling water with fruit juice, lime or lemon, iced tea with berries and natural sweetener. It takes more time to make, but it’s important enough.” The bottom line, Ali says, is that we need to educate ourselves about healthy eating and do what’s right for our children, which includes teaching them how to eat healthy and care for their teeth. In the end, Ali didn’t win “Chopped AllStars,” but she would love to have her own cooking show, focusing on healthy eating. © CTW Features
For kids younger than age 2, use a soft toothbrush and a little water; no toothpaste is necessary. Teach your kids to floss between their teeth once a day, every day, to remove plaque and food where a brush can’t reach. Kids’ teeth can be flossed as soon as two of their teeth touch each other.
Kids’ teeth can be flossed as soon as two of their teeth touch each other. Start taking your child to the dentist regularly no later than age 1. As an additional resource to help parents bring good brushing habits into their homes, the website 2min2x.org offers a collection of free, two-minute video and music clips that kids can watch while brushing. The clips feature characters that kids know and love from Sesame Street, DreamWorks, the Cartoon Network and MyKazooTV.com. The two-minute clips also are designed to help parents easily measure the amount of brushing time that is recommended by leading dental health experts. The Ad Council and the Partnership for Healthy Mouths, Healthy Lives announce that athlete, health advocate and mother, Laila Ali, joined the Kids’ Healthy Mouths campaign.
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Does the truth match the hype of these touted foods?
FOOD MYTHS By BEV BENNETT CTW Features
W
ith every bite you give yourself a thumbs-up for eating foods designed to boost your nutrition. You’re getting more fiber, more protein, less fat or more vitamins and minerals because you’re eating certain ingredients touted for their health benefits. But before you get too self-congratulatory, take a second look. Some products with a “health halo” aren’t as beneficial as their reputations suggest. Skip the hype, say nutrition experts, and use sensible criteria to make the most healthful choices when food shopping and menu planning. “It’s really important when shopping to look beyond the labels manufacturers are allowed to put on products,” says Dr. Natalie Digate Muth, registered dietitian and nutrition consultant for the American Council on Exercise (ACE). Check the product’s ingredient list and Nutrition Facts panel, says Dr. Muth, who works in the San Diego area. To help you make smart choices, take a look at five foods that may challenge your assumptions.
1ThisAcai berries “miracle” fruit, promoted for its antioxidant content, is so uncommon you’re more
likely to find it as a juice or supplement. However, it’s on a list of foods you should kick to the curb for not living up to the nutrition buzz, according to ACE. Yes, the berries are high in beneficial plant substances, but so are other fruits you can eat fresh. “You can buy whole blueberries [and] whole raspberries that are just as good for you,” Dr. Muth says.
Page 10 – Health & Wellness – September 2013
2“GreekGreek yogurt yogurt is great, but if it’s heavily flavored it could
have a lot of sugar,” Blatner says. And what about buying plain Greek yogurt and sweetening it with honey? Not an improvement. You’re still getting excess calories.
3“PeopleEgg white omelets feel so good about an egg white omelet,” says Dawn Jackson Blatner, registered dietitian, Chicago. But there’s a downside to the whites-only option. Egg yolks contain nutrients, including choline. If you skip the yolk, you’re missing out, she says. “Don’t demonize whole eggs,” says Blatner, author of “The Flexitarian Diet” (McGraw Hill, 2009).
Become a Sharper Shopper It’s easy to be influenced by the large-print claims on packages.
“It really takes a savvy consumer to get past the marketing hype and gimmicks,” says Dr. Natalie Digate Muth. With a few steps you can buy more nutritious products. “Look at the ingredient list; how long is it? How many words do you recognize? Where is sugar in the list?” says Dr. Muth, who is also a registered dietitian. When you examine the Nutrition Facts panel, check for sodium. Processed foods may contain far more sodium than you think, according to Dr. Muth. Don’t make assumptions based on the size of the package. Check the number of servings. “Look closely to see how many calories you’re getting in what you’re actually consuming,” Dr. Muth says. For more information on healthy eating, visit the website of the American Council on Exercise at: http://www.acefitness.org/acefit/nutrition
4“JustVeggie burgers because it’s a vegetarian dish, doesn’t mean it’s healthful,” Blatner says.
A restaurant veggie burger may contain 1,200 milligrams of sodium or more. Americans in general should consume no more than 2,300 milligrams of sodium in an entire day, reduced to 1,500 milligrams or less if you’re 51 or older, or are African American or have a chronic health condition, according to the Centers for Disease Control and Prevention.
5Don’tGrains be swayed by the terms “multigrain” or “made with whole grains.” Instead, look for
whole grains (such as whole wheat) in the ingredient list, Dr. Muth says.You may be surprised that even bran comes up short. “When someone is bragging about eating bran, they’re getting fiber, but not a whole grain. Eat the whole grain,” Blatner says. © CTW Features
Health & Wellness – September 2013 – Page 11
With countless popular ‘eating lifestyles’ competing for supremacy, choosing a diet is more complicated than ever. So don’t. By Jeff Schnaufer CTW Features
P
aleo. Vegan. Vegetarian. Mediterranean. Gluten-free. Flexitarian. Don’t want to go ‘all in’? Who says you have to label yourself? “When you look at all these diets together, you see that they all have commonalities that make them good,” says Los Angeles-based Andrea N. Giancoli, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics. Here’s how to take the best lessons of each diet and eat healthier today.
Paleo
“I think what’s in common with all of these diets, and the best things to take out of them, are the plant foods,” Giancoli says. From the paleo diet, Giancoli says people can learn to eat more nuts and fish. She says, “Everyone should be eating fish a couple of times a week, regardless of the diet they choose. Fish contains omega-3 fatty acids, which are important for eye health, heart health and is one of the lean proteins, which the body needs.”
Vegan
Healthy Eating, No Labels Required Page 12 – Health & Wellness – September 2013
Vegans get much of their nutrition from beans and lentils, Giancoli says, and “combining them with greens, brown rice, barley and quinoa is very good for you.” She adds, “Some of the whole grains in the vegan diet are foods that are healthy for us anyway, even if you don’t want to go vegan.” Giancoli also speaks highly of soy foods like tofu, which is a good source of protein. “Soy products are also a good way to go because they have all the aminos your body needs,” she says.
(Plume 2010). “I’m a fan of veggie burgers that are more natural, where you can see the vegetables that are in there. They have many that are made with beans and those are very tasty, and you can melt a slice of cheese over there and it would give you calcium, fiber and protein.”
Mediterranean
“The Mediterraneans didn’t sit around and say, ‘Let’s make a diet.’ This is more of a lifestyle,” TaubDix says. “The basis of the diet is fish, whole grains, nuts, lots of fruits and vegetables, healthy fats like avocado and olive oil and wine. Don’t forget the wine.”
Gluten-Free
Vegetarian
“Whenever there are a lot of plant foods in the diet, that’s a good thing. Its not that we have to go vegetarian or vegan by any means,” Giancoli says. Vegetarians can supplement their plant-based diet with dairy and eggs. “That makes for a lot more flexibility,” says Bonnie Taub-Dix, a registered dietitian and author of “Read It Before You Eat It”
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Top Diets: Yay or Nay? U
.S. News recently came out with its Top 5 Diets. We asked nutrition expert Amy Jamieson-Petonic to weigh in on this list. “My first recommendation for any lifestyle change is to meet with a registered dietitian before you begin,” she says. “The RD can really help you determine a road map to learn how to get the best outcome with the safest guidelines from any program. The RD can also be your coach along the way, which can really increase the likelihood of success now and in the long term.”
1 DASH
”Safe, healthy and offers a number of healthy options to choose from while reducing sodium, fat and increasing fiber and potassium, which many people do not get enough of from their diets,” Jamieson-Petonic says.
2 TLC
“This program offers a plan to reduce cardiovascular disease risk and provides more whole grains, fruits, vegetables, soluble fiber and plant stanols, if needed,” she says. “It provides vital nutrients as well as fiber to help improve lipid profiles. As for cons, it be more challenging to follow this long term if you are unsure of how to continue with additional meal plans.”
Keep in mind that the gluten-free diet is “meant for people with allergies to gluten or who have celiac disease who have to avoid gluten,” Giancoli says. “The good part of the gluten-free diet is eating more beans and concentrating more on grains that are gluten-free, like quinoa, brown rice and buckwheat,” she says. “Going gluten free is tough unless you have a diagnosed allergy. Otherwise, it’s not something I would recommend.”
Flexitarian
“What I love about this diet is that it allows a lot of different things so that you don’t have to call yourself a vegetarian or a carnivore,” Taub-Dix says. “The heart of the diet is based on more of the vegetarian diet, like beans and grains,” she explains. “But if you want to have the occasional hamburger, go ahead and eat meat. The world is open to you.” Taub-Dix adds, “It is a diet that could help you lose weight. It’s good for your heart.” The key is lean protein sources like beans, tofu, eggs, nuts, seeds and lentils, says Amy Jamieson-Petonic, Academy of Nutrition and Dietetics spokesperson in the Cleveland Clinic Wellness Institute. “These are packed with B vitamins, dietary fiber and a slow, steady source of carbs for maintaining health blood sugars,” she says. © CTW Features
Page 14 – Health & Wellness – September 2013
4 Mayo Clinic Diet
“This offers a number of healthy guidelines on how to lose weight and keep it off. The diet includes fruits, veggies, low-fat dairy, whole grains, and lean proteins,” she says. “It also offers to help change behaviors by reducing unhealthy habits that tend to lead to weight gain (How many people really snack on carrot and celery sticks with a glass of water watching TV?) as well as increasing exercise each day to at least 30 minutes. They suggest habits that will help promote long-term weight management, which is really important. As for cons, it may be difficult to follow in the beginning, and people might have a difficult time counting servings of various food groups.”
5 Mediterranean
“I love the idea of eating foods based on a healthy lifestyle, including fresh foods, extra virgin olive oil (which has amazing anti-inflammatory benefits) and enjoying a small piece of dark chocolate with a glass of wine,” Jamieson-Petonic says. “There are many foods on this diet which reduce inflammation at the cellular level. The Mediterranean lifestyle teaches us to eat more family meals, buy local, fresh ingredients and take time to slow down and enjoy your food.”
6 Weight Watchers
“A very safe and healthy program that offers a wide variety of foods that promote health and satiety,” she says. “Long-term research supports the fact that people who follow this program lose weight and tend to keep the weight off better than other commercial programs. The group support and accountability can also have a very positive impact on helping people meet their goals. As for cons, there is a cost with program, and this may or may not be a barrier for people as well. The group environment may not be the best method for everyone, but Weight Watchers also offers an online program for these folks.” © CTW Features
overgrowth of yeast in your system,” says nutritionist Monica Montag. “If you use it and feel better, assume it’s good. If you don’t feel better, stop and try a regular probiotic,” she suggests. It’s possible to order a “pancake” and culture your own kombucha at home – just use common sense: Work with clean hands and clean utensils, and if it smells really bad or turns a strange color, throw it out, Stone says. However, it may be easier to sample kombucha by purchasing a prepared product at Whole Foods or a health
food store, adds Dr. Gerard Mullin. But wherever you get your kombucha, drink it in moderation. Stone suggests four ounces two or three times a day to be the maximum amount an adult should ingest. Any substance, in excess, can be harmful, he cautions. But his ultimate conclusion? “In my opinion, Kombucha is a delightful, nutritious, inexpensive, and probably helpful beverage for many people.” © CTW Features
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t starts out looking like a pancake, but it’s actually a complex colony of yeast and bacteria. And when it’s fed with organic black tea and sugar, “it transforms the resulting liquid into a refreshingly sweet and sour, lightly sparkling beverage with a fruity fragrance,” Thomas L. Stone, M.D., explains in the American Nutrition Association’s Nutrition Digest. This beverage is known as kombucha, and because the process of creating it involves fermentation (similar to making vinegar), it can offer a delicious boost to the good bacteria in your gut. Kombucha contains B vitamins and amino acids, and has been said to be everything from a ‘fountain of youth’ elixir to a hair thickener and color restorer to a treatment for chronic fatigue, hemorrhoids and cancer. But the scientific data is a little light on those claims. However, “some existing studies do suggest potential health benefits,” Stone notes. It’s “generally a useful food for good health unless you have an allergy [to fermented foods] or an
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