Nutrient dense foods: the answer to cutting calories and curbing hunger

When it comes to maintaining or reducing body weight, the key to long term success is to choose foods with a low energy density. What is energy density in foods? The Center for Disease Control defines it as “the amount of energy or calories in a particular weight of food.” This is generally represented as the number of calories in a gram (kcal/g). This brings me to the law of thermodynamics, or energy balance equation, which I’ve discussed in a past post here.

Energy balance - Understanding this concept is important to successful weight loss, gain or maintenance.  So, here’s a brief review: if you consume more calories than you burn, you will gain weight. If you burn more calories than you consume, you will lose weight. However, a big caveat: while a calorie is a calorie, the nutrients you consume affects metabolic and hormonal secretions which may cause you to store fat instead of utilize the fat for energy, and vice versa. The types and varieties of food and beverages you ingest effect weight management, but more importantly, they are essential to your total wellness.

Understanding caloric need - Exercise is a variable that increases caloric expenditure and metabolism. In order to determine an estimation of the calories you need to consume to gain, maintain or lose weight, it's helpful to calculate your total daily energy expenditure (TDEE). You can use the calculator found here, which calculates basal metabolic rate (BMR) using the Mifflin-St Jeor equation, and then applies an activity multiplier. It's best to underestimate your acitivity level when using the calculator if you're looking to lose weight because this puts you on the conservative side of daily caloric needs. Then, if you want to calculate how many calories you should eat daily to achieve weight loss at a steady, healthy pace, you subtract 15-20% from your TDEE number. Conversely, if you're looking to gain weight, add 15-20% to the TDEE. It's not recommended that you subtract more than 25% from your TDEE calculation. You don’t want your calorie intake to drop to an unhealthy and unsustainable level.

The amount of calories you eat is important, but not the whole picture in a healthy diet. Good nutrition includes a balance in the macronutrients listed below and the way you accomplish this is in the way you combine the foods you eat in a meal. For example, rice and beans.  These two foods are considered a complete protein when eaten together. If you're a vegan. In general, try to get your total daily caloric intake from a variety of whole foods as follows: 

• Protein: 1 gram per pound of body weight
• Fat: .45 grams per pound of body weight
• Carbs: The remaining number of calories left will be filled with carbs

Nature counts the calories – Back to our discussion of low energy dense foods and how they help with weight loss.  It seems Mother Nature really does know best because “foods with a lower energy density actually provide fewer calories per gram than foods with a higher energy density (CDC).”  Also, low energy dense foods are typically more nutrient dense. Nutrient density is a measure of the nutrients provided per calorie of food, or the “ratio of the amount of a nutrient in foods to the energy provided by these same foods (Nestle).” 

So, it’s a win/win situation when you choose low energy/high nutrient dense foods because not only do they contribute fewer calories to the energy balance equation, they also provide greater nutritional value per calorie, which is especially beneficial for our health. These foods are the best of both worlds so to speak. 

Let’s look at a simple example of a higher nutrient/lower energy density food and a lower nutrient/higher energy dense food containing the same amount of calories per serving:   

	Nutrient Dense	Energy Dense
171 calories/serving	2 wedges of watermelon (approximately 1/8 of a whole watermelon)	14 ounces of Dr. Pepper
Nutritional Facts  per serving	Calories 171 Calories from Fat 7 Total Fat 0.743g Saturated Fat 0.371g Polyunsaturated Fat 0.371g Monounsaturated Fat 0.371g Cholesterol 0mg Sodium 7mg Potassium 636mg Carbohydrates 43.086g Dietary Fiber 2.229g Sugars 35.286g Protein 3.343g Vitamins & Minerals: Vitamin A 67% · Vitamin C 78% Calcium 4% · Iron 7%	Calories 175 Calories from Fat 0 Total Fat 0g Saturated Fat 0g Polyunsaturated Fat 0g Monounsaturated Fat 0g Cholesterol 0mg Sodium 70mg Potassium 0mg Carbohydrates 46.2g Dietary Fiber 0g Sugars 44.8g Protein 0g

Arguably, it might not seem equitable to compare a beverage with a food, but watermelon is 91% water by weight, so it's not too biased of a comparison. Remember, we are comparing identical calories per serving here. The numbers speak for themselves. If I’m trying to consume fewer calories in an effort to lose weight, watermelon is the better food choice by far. Where’s the Vitamin A and C in the soda? The numbers indicate a lot of sugar, no fiber or protein. The soda simply contains what are referred to as "empty calories" which provide energy, but no nutrition.  So after I drink my soda my body gets an injection of simple sugars and a blast of salt. Ironically, the salt can make me thirsty and this leads me to drink another soda later, but that's for another post!

On the other hand, the 2 wedges of watermelon provide 67% of the daily requirement of Vitamin A and 78% of Vitamin C.  That’s some good stuff! Plus, the 2.3 grams of fiber in the watermelon will help me feel fuller for a longer period of time than the soda, which has 0 grams of fiber. I might even feel full after eating 1 wedge of watermelon. Therefore, I can eat less of this food and decrease my calorie intake while keeping my hunger satisfied for longer than I could with a soft drink. This brings me to my next point, which can be pivotal to weight loss success.

Eat more to lose weight? – Really?! Usually losing weight is equated with starving oneself and eating minuscule portion sizes, right? However, foods with a low energy/high nutrient density typically contain fewer calories per serving than the same amount of a high energy/low nutrient density food and they provide more vitamins, minerals and also phytochemicals. You can read more about phytochemicals and their amazing health benefits here. 

Now, let’s look at another example comparing the nutritional information for servings of an nutrient dense food with a calorie dense food, but of differing calorie content:

	Nutrient Dense Food	Energy Dense Food
Food choice	Kale	French Fries
Calories per serving	1 cup chopped 33 calories	1 medium serving (117 g) 365 calories
Nutritional facts per serving	Total Fat 0.6 g     Saturated fat 0.1 g            Polyunsaturated fat .2 g               Monounsaturated fat 0 g               Cholesterol 0 mg               Sodium 25 mg     Potassium 329 mg             Total Carbohydrate 6 g    Protein 2.9 g  Vitamin A 133% Vitamin C 134% Calcium 10%       Iron 5% Vitamin D 0%       Vitamin B-6 10% Vitamin B-12 0%                Magnesium 7%	Total Fat 17 g      Saturated fat 2.7 g            Polyunsaturated fat 6 g    Monounsaturated fat 7 g               Trans fat 0.1 g     Cholesterol 0 mg               Sodium 246 mg   Potassium 677 mg             Total Carbohydrate 48 g  Dietary fiber 4.4 g             Sugar 0.4 g           Protein 4 g           Vitamin A 0% Vitamin C 9% Calcium 2%          Iron 5% Vitamin D 0%       Vitamin B-6 20% Vitamin B-12 0%                Magnesium 10%

Once again, the data doesn’t lie. As the above comparison shows, I would have to eat a whopping 11 cups of chopped kale to equal the amount of calories I would consume in a medium serving of fries! If I’m trying to lose weight, the good news is that I can eat more kale while consuming far fewer calories than I would if I were to eat the French fries. This means I will feel fuller for a longer period of time. I’m also fueling my body with less unhealthy fats and far more nutritional value. Like I said before, it’s a win/win. 

Move over vegetarian, I'm a nutritarian -  So are you ready to transition to a nutritarian diet which is eating more low-energy/nutrient dense foods? If you said yes, congratulations! You're making a good choice for your health. Are you unsure how to decide which foods to choose? A good starting point to help you in your search to find the most nutrient dense foods is to check out the ANDI guide. ANDI stands for aggregate nutrient density index and was developed by Dr. Joel Furhman.

This is from Dr. Furhman's site: "Adequate consumption of micronutrients – vitamins, minerals, and many other phytochemicals – without overeating on calories, is the key to achieving excellent health. Micronutrients fuel proper functioning of the immune system and enable the detoxification and cellular repair mechanisms that protect us from chronic diseases. A nutritarian is someone whose food choices reflect a high ratio of micronutrients per calorie and a high level of micronutrient variety."

With this in mind, the ANDI guide categorizes whole foods and then scores them on a scale from 1 to 1000 based on an extensive range of micronutrients, including vitamins, minerals, phytochemicals and antioxidant capacities. In addition, Dr. Furhman's original ANDI guide has been updated to reflect a more accurate picture of each food's nutritional qualitywhich now considers certain beneficial phytochemicals, such as angiogenesis inhibitors (i.e. cancer prevention, read more here), organosulfides (found in onion, garlic and cruciferous veggies), isothiocyanates (organosulfur compounds found in cruciferous veggies and are among the most effective cancer-prevention agents known), and aromatase inhibitors (suppress the synthesis of estrogen and thought to aid in the prevention of breast cancer).

The ANDI guide can be a useful tool in your determining healthy food choices, but it isn't the holy grail. I like what Dr. Furham says and I believe his suggestion is the best advice when it comes to choosing foods.  He says: “…nutrient density scoring is not the only factor that determines health benefits… if we ate only foods with a high nutrient density score, our diets would be too low in fat. For that reason we have to pick some foods with lower nutrient density scores.” Also, he notes that if thin individuals or those who are very active ate only foods with the highest nutrient density, they would become so full from fiber that it's likely they would be unable to meet their caloric needs. Remember my kale example above? One can only eat so much fiber. Balance and variety are key to consuming the greatest number and variety of micronutrients.

You may already know that kale is a better food choice than French fries, so if you operate on the simple premise that your diet should emphasize fruits, vegetables, and whole grains and not prepackaged, processed or fast food, you probably don’t need the ANDI guide to tell you where to get the most nutritional bang for your buck. However, if you’re uncertain as to whether or not you’re making the best food choices for your health, the ANDI rankings are a good starting point. 

I really like Dr. Weil's anti-inflammatory "diet" approach and I have incorporated some of his wisdom into my lifestyle as well. I've blogged about the health benefits of reducing the risk for chronic inflammation in an earlier post. Look for more on that in a future post.  In the meantime, I'll leave you with this food for thought:

Sources:

• CDC Low energy dense foods and weight management - http://www.cdc.gov/nccdphp/dnpa/nutrition/pdf/r2p_energy_density.pdf
• Nutrient Density, Clemson Cooperative Extension - http://www.clemson.edu/extension/hgic/food/nutrition/nutrition/dietary_guide/hgic4062.html
• Food and Nutrition, Nutrient Density - http://www.nestle.com/asset-library/Documents/Library/Documents/Nutrition_Health_Wellness/Food-and-Nutrition-Issue09-Nutrient-Density-Jan2008.pdf
• Sports Science Exchange, Energy Balance and Weight Reduction - http://www.uni.edu/dolgener/UG_Sport_Nutrition/Articles/Energy_Balance.pdf
• Simple Science Fitness, Energy balance and law of thermodynamics -http://simplesciencefitness.com/ 
• Whole Foods Market uses ANDI guide - http://www.wholefoodsmarket.com/healthy-eating/andi-guide
• Nutrient Rich, ANDI Guide - http://www.nutrientrich.com/1/aggregate-nutrient-density-index-andi-score.html

Weight loss success: nutrient dense foods cut calories and control hunger

When it comes to maintaining or reducing body weight, the key to long term success is to choose foods with a low energy density. What is energy density in foods? The Center for Disease Control defines it as “the amount of energy or calories in a particular weight of food.” This is generally represented as the number of calories in a gram (kcal/g). This brings me to the law of thermodynamics, or energy balance equation, which I’ve discussed in a past post here.

Energy balance - Understanding this concept is important to successful weight loss, gain or maintenance.  So, here’s a brief review: if you consume more calories than you burn, you will gain weight. If you burn more calories than you consume, you will lose weight. However, a big caveat: while a calorie is a calorie, the nutrients you consume affects metabolic and hormonal secretions which may cause you to store fat instead of utilize the fat for energy, and vice versa. The types and varieties of food and beverages you ingest effect weight management, but more importantly, they are essential to your total wellness.

Understanding caloric need - Exercise is a variable that increases caloric expenditure and metabolism. In order to determine an estimation of the calories you need to consume to gain, maintain or lose weight, it's helpful to calculate your total daily energy expenditure (TDEE). You can use the calculator found here, which calculates basal metabolic rate (BMR) using the Mifflin-St Jeor equation, and then applies an activity multiplier. It's best to underestimate your acitivity level when using the calculator if you're looking to lose weight because this puts you on the conservative side of daily caloric needs. Then, if you want to calculate how many calories you should eat daily to achieve weight loss at a steady, healthy pace, you subtract 15-20% from your TDEE number. Conversely, if you're looking to gain weight, add 15-20% to the TDEE. It's not recommended that you subtract more than 25% from your TDEE calculation. You don’t want your calorie intake to drop to an unhealthy and unsustainable level.

The amount of calories you eat is important, but not the whole picture in a healthy diet. Good nutrition includes a balance in the macronutrients listed below and the way you accomplish this is in the way you combine the foods you eat in a meal. For example, rice and beans.  These two foods are considered a complete protein when eaten together. If you're a vegan. In general, try to get your total daily caloric intake from a variety of whole foods as follows: 

• Protein: 1 gram per pound of body weight
• Fat: .45 grams per pound of body weight
• Carbs: The remaining number of calories left will be filled with carbs

Nature counts the calories – Back to our discussion of low energy dense foods and how they help with weight loss.  It seems Mother Nature really does know best because “foods with a lower energy density actually provide fewer calories per gram than foods with a higher energy density (CDC).”  Also, low energy dense foods are typically more nutrient dense. Nutrient density is a measure of the nutrients provided per calorie of food, or the “ratio of the amount of a nutrient in foods to the energy provided by these same foods (Nestle).”

So, it’s a win/win situation when you choose low energy/high nutrient dense foods because not only do they contribute fewer calories to the energy balance equation, they also provide greater nutritional value per calorie, which is especially beneficial for our health. These foods are the best of both worlds so to speak. 

Let’s look at a simple example of a higher nutrient/lower energy density food and a lower nutrient/higher energy dense food containing the same amount of calories per serving:   

	Nutrient Dense	Energy Dense
171 calories/serving	2 wedges of watermelon (approximately 1/8 of a whole watermelon)	14 ounces of Dr. Pepper
Nutritional Facts per serving	Calories 171 Calories from Fat 7 Total Fat 0.743g Saturated Fat 0.371g Polyunsaturated Fat 0.371g Monounsaturated Fat 0.371g Cholesterol 0mg Sodium 7mg Potassium 636mg Carbohydrates 43.086g Dietary Fiber 2.229g Sugars 35.286g Protein 3.343g Vitamins & Minerals: Vitamin A 67% · Vitamin C 78% Calcium 4% · Iron 7%	Calories 175 Calories from Fat 0 Total Fat 0g Saturated Fat 0g Polyunsaturated Fat 0g Monounsaturated Fat 0g Cholesterol 0mg Sodium 70mg Potassium 0mg Carbohydrates 46.2g Dietary Fiber 0g Sugars 44.8g Protein 0g

Arguably, it might not seem equitable to compare a beverage with a food, but watermelon is 91% water by weight, so it's not too biased of a comparison. Remember, we are comparing identical calories per serving here. The numbers speak for themselves. If I’m trying to consume fewer calories in an effort to lose weight, watermelon is the better food choice by far. Where’s the Vitamin A and C in the soda? The numbers indicate a lot of sugar, no fiber or protein. The soda simply contains what are referred to as "empty calories" which provide energy, but no nutrition.  So after I drink my soda my body gets an injection of simple sugars and a blast of salt. Ironically, the salt can make me thirsty and this leads me to drink another soda later, but that's for another post!

On the other hand, the 2 wedges of watermelon provide 67% of the daily requirement of Vitamin A and 78% of Vitamin C.  That’s some good stuff! Plus, the 2.3 grams of fiber in the watermelon will help me feel fuller for a longer period of time than the soda, which has 0 grams of fiber. I might even feel full after eating 1 wedge of watermelon. Therefore, I can eat less of this food and decrease my calorie intake while keeping my hunger satisfied for longer than I could with a soft drink. This brings me to my next point, which can be pivotal to weight loss success.

Eat more to lose weight? – Really?! Usually losing weight is equated with starving oneself and eating minuscule portion sizes, right? However, foods with a low energy/high nutrient density typically contain fewer calories per serving than the same amount of a high energy/low nutrient density food and they provide more vitamins, minerals and also phytochemicals. You can read more about phytochemicals and their amazing health benefits here. 

Now, let’s look at another example comparing the nutritional information for servings of an nutrient dense food with a calorie dense food, but of differing calorie content:

	Nutrient Dense Food	Energy Dense Food
Food choice	Kale	French Fries
Calories per serving	1 cup chopped 33 calories	1 medium serving (117 g) 365 calories
Nutritional facts per serving	Total Fat 0.6 g    Saturated fat 0.1 g           Polyunsaturated fat .2 g               Monounsaturated fat 0 g              Cholesterol 0 mg              Sodium 25 mg    Potassium 329 mg            Total Carbohydrate 6 g   Protein 2.9 g Vitamin A 133% Vitamin C 134% Calcium 10%      Iron 5% Vitamin D 0%      Vitamin B-6 10% Vitamin B-12 0%               Magnesium 7%	Total Fat 17 g     Saturated fat 2.7 g           Polyunsaturated fat 6 g   Monounsaturated fat 7 g              Trans fat 0.1 g    Cholesterol 0 mg              Sodium 246 mg  Potassium 677 mg            Total Carbohydrate 48 g Dietary fiber 4.4 g            Sugar 0.4 g          Protein 4 g          Vitamin A 0% Vitamin C 9% Calcium 2%         Iron 5% Vitamin D 0%      Vitamin B-6 20% Vitamin B-12 0%               Magnesium 10%

Once again, the data doesn’t lie. As the above comparison shows, I would have to eat a whopping 11 cups of chopped kale to equal the amount of calories I would consume in a medium serving of fries! If I’m trying to lose weight, the good news is that I can eat more kale while consuming far fewer calories than I would if I were to eat the French fries. This means I will feel fuller for a longer period of time. I’m also fueling my body with less unhealthy fats and far more nutritional value. Like I said before, it’s a win/win.

Move over vegetarian, I'm a nutritarian -  So are you ready to transition to a nutritarian diet which is eating more low-energy/nutrient dense foods? If you said yes, congratulations! You're making a good choice for your health. Are you unsure how to decide which foods to choose? A good starting point to help you in your search to find the most nutrient dense foods is to check out the ANDI guide. ANDI stands for aggregate nutrient density index and was developed by Dr. Joel Furhman.

This is from Dr. Furhman's site: "Adequate consumption of micronutrients – vitamins, minerals, and many other phytochemicals – without overeating on calories, is the key to achieving excellent health. Micronutrients fuel proper functioning of the immune system and enable the detoxification and cellular repair mechanisms that protect us from chronic diseases. A nutritarian is someone whose food choices reflect a high ratio of micronutrients per calorie and a high level of micronutrient variety."

With this in mind, the ANDI guide categorizes whole foods and then scores them on a scale from 1 to 1000 based on an extensive range of micronutrients, including vitamins, minerals, phytochemicals and antioxidant capacities. In addition, Dr. Furhman's original ANDI guide has been updated to reflect a more accurate picture of each food's nutritional qualitywhich now considers certain beneficial phytochemicals, such as angiogenesis inhibitors (i.e. cancer prevention, read more here), organosulfides (found in onion, garlic and cruciferous veggies), isothiocyanates (organosulfur compounds found in cruciferous veggies and are among the most effective cancer-prevention agents known), and aromatase inhibitors (suppress the synthesis of estrogen and thought to aid in the prevention of breast cancer).

The ANDI guide can be a useful tool in your determining healthy food choices, but it isn't the holy grail. I like what Dr. Furham says and I believe his suggestion is the best advice when it comes to choosing foods.  He says: “…nutrient density scoring is not the only factor that determines health benefits… if we ate only foods with a high nutrient density score, our diets would be too low in fat. For that reason we have to pick some foods with lower nutrient density scores.” Also, he notes that if thin individuals or those who are very active ate only foods with the highest nutrient density, they would become so full from fiber that it's likely they would be unable to meet their caloric needs. Remember my kale example above? One can only eat so much fiber. Balance and variety are key to consuming the greatest number and variety of micronutrients.

You may already know that kale is a better food choice than French fries, so if you operate on the simple premise that your diet should emphasize fruits, vegetables, and whole grains and not prepackaged, processed or fast food, you probably don’t need the ANDI guide to tell you where to get the most nutritional bang for your buck. However, if you’re uncertain as to whether or not you’re making the best food choices for your health, the ANDI rankings are a good starting point. 

I really like Dr. Weil's anti-inflammatory "diet" approach and I have incorporated some of his wisdom into my lifestyle as well. I've blogged about the health benefits of reducing the risk for chronic inflammation in an earlier post. Look for more on that in a future post.  In the meantime, I'll leave you with this food for thought:

Sources:

• CDC Low energy dense foods and weight management - http://www.cdc.gov/nccdphp/dnpa/nutrition/pdf/r2p_energy_density.pdf
• Nutrient Density, Clemson Cooperative Extension - http://www.clemson.edu/extension/hgic/food/nutrition/nutrition/dietary_guide/hgic4062.html
• Food and Nutrition, Nutrient Density - http://www.nestle.com/asset-library/Documents/Library/Documents/Nutrition_Health_Wellness/Food-and-Nutrition-Issue09-Nutrient-Density-Jan2008.pdf
• Sports Science Exchange, Energy Balance and Weight Reduction - http://www.uni.edu/dolgener/UG_Sport_Nutrition/Articles/Energy_Balance.pdf
• Simple Science Fitness, Energy balance and law of thermodynamics -http://simplesciencefitness.com/ 
• Whole Foods Market uses ANDI guide - http://www.wholefoodsmarket.com/healthy-eating/andi-guide
• Nutrient Rich, ANDI Guide - http://www.nutrientrich.com/1/aggregate-nutrient-density-index-andi-score.html

Nutritional powerhouses: raw kale and chard chips

Hankering after a crunchy, savory snack? When this craving hits me I usually try to satisfy it with some organic air-popped popcorn, tossed with a little truffle oil and topped with truffle salt. However, this spring my friend Ann’s amazing organic garden has produced a serious crop of rainbow Swiss chard and kale, and she generously shares her bounty with me. Just look at the size of those rainbow chard leaves!

Plus, I received a food dehydrator for Mother’s Day which I’m excited to break in. So, today I thought I’d try my hand at making some raw kale and chard chips.

I knew that kale and Swiss chard were healthy food choices, but I didn't realize the magnitude of their nutrient value. Kale and Swiss chard are leafy greens that are truly nutritional powerhouses. To say that their health benefits far surpass popcorn is putting it mildly! If you’re trying to eat more nutrient dense foods, these are two greens you must not pass up. Here are a few reasons why: Swiss chard, for example, has been found to help regulate blood sugar in studies done on animals (1).  It’s also been shown to help pancreatic cells regenerate (1). Swiss chard is an antioxidant, an anti-inflammatory and supports bone health as well because of its high supply of calcium, magnesium and Vitamin K (1).

Kale is a cruciferous vegetable. Research suggests that we should include cruciferous vegetables in our diet "2-3 times per week, and make the serving size at least 1-1/2 cups. Even better from a health standpoint, enjoy kale and other vegetables from the cruciferous vegetable group 4-5 times per week, and increase your serving size to 2 cups" (1). Included among the many nutritional benefits of kale are its: antioxidant, anti-inflammatory, cardiovascular support and anti-cancer properties which are due to nutrients in the form of glucosinolates (1).

So, adding raw kale and chard chips to your list of healthy raw snacks is definitely a smart choice. Each is low in fat and cholesterol, but an excellent source of fiber. Besides calcium, iron and vitamins A and C, these greens also supply vitamins E, K and B6, thiamine, folate, riboflavin, magnesium, manganese and potassium (3). If you want to learn more about the nutritional value of the foods you're eating, check out these excellent sites - USDA Nutrient Data Lab (NDL) and the World's Healthiest Foods.org.  For more detailed information about the nutrients found in raw kale and chard, click here for kale and here for chard. Compare with air-popped popcorn here.

So here's the recipe:

1. I started with about 12 leaves of kale and a big bunch of chard. 
2. I cut the large center ribs out of the kale and chard and saved the kale ribs to grind in my Vita-mix smoothie and the chard ribs for another recipe.  I enjoy these sautéed in olive oil with some chopped fresh garlic.  
3. Next, I washed the kale and chard leaves and laid them out on paper towels to dry. 
   
4. Then I put the kale leaves in a large bowl, along with 1 T (15 ml) grapeseed oil, 1 t (5 ml) garlic powder and ground in some pink Himalayan sea salt to taste.
5. Sort of hand kneaded the leaves in this mixture and then spread them on the lower tray in the dehydrator trying not to overlap too much.  I’m using a Nesco dehydrator.
   
   
   
   
6. Now, for the chard leaves – I cut these into approximately 3 inch square pieces and put them in a large bowl with 2 T (30 ml) truffle oil, (since I had more chard leaves I used more oil, but I will use less next time), 1 t (5 ml) garlic powder and ½ t (2.5 ml) truffle salt.
7. Tossed the leaves with my hands to mix and then spread them on the remaining trays.
8. Set the temp to 115 degrees F or (46 C) and set the timer for 6 hours. 
9. Check for crispness.

Note: A few food bloggers had mentioned that dehydrating certain foods can really stink up the house. So, as a prevention I put the dehydrator in the utility room, closed the door, and turned on the exhaust fan.  I didn’t find the odor to be overly offensive, but there was definitely a smell.

Next time I make these chips I'd like to try nutritional yeast for a cheesy chip and maybe include some turmeric for extra health benefits and nutritional value. Studies show that turmeric may help fight infections and some cancers, reduce inflammation, and treat digestive problems.

Food really is our best medicine! Enjoy.

6/18/13 Update:  These didn't store well for me.  I put them in a sealed glass container, but they didn't stay crispy, so I ended up chopping the chips up and putting the into a frittata.  I also think they were a little to oily and salty so I will reduce both of these ingredients next time.


Sources
World's Healthiest Foods - Swiss chard http://www.whfoods.com/genpage.php?tname=foodspice&dbid=16
World's Healthiest Foods - Kale http://www.whfoods.com/genpage.php?tname=foodspice&dbid=38
USDA Nutrient Data Lab http://fnic.nal.usda.gov/food-composition/usda-nutrient-data-laboratory
University of Maryland Medical Center - turmeric http://www.umm.edu/altmed/articles/turmeric-000277.htm

Eating for healing: Functional foods that support health

If you're considering eating for healing you might be wondering exactly what to eat. Obviously, there is an overwhelming variety of foods from which one can choose.  Taking into account the fact that we should consume a certain amount of calories daily, it makes sense to select foods that provide the biggest nutritional benefit per calorie.  Functional foods are an excellent choice because they provide health benefits that extend beyond basic nutrition (1).

Functional foods -
Be aware, however, that all functional foods aren't equally beneficial. This category of foods can also include processed foods which have been fortified or enriched with vitamins and minerals that are lost during manufacturing or storing (2).  Processed wheat flour is an example of a fortified food because some B vitamins and iron are added back in to it after the refining process. Another instance of fortification is when micronutrients which aren't normally present in a food are added. Calcium enriched orange juice would be an example of this type of mineral enrichment (3). At first glance fortification and enrichment of foods seems like a good thing.  However, I think it just makes sense to consume unprocessed foods that retain their naturally occurring, unaltered nutrients whenever possible.

So, let's take a look at one functional food that deserves more publicity - black rice. This unprocessed rice has been a staple for a large part of the world's population, but it's only recently gaining popularity here in the US.  I'm not sure why it's taken so long to catch on because I love the delicious nutty taste, firm texture and exotic touch that black rice adds to any dish. Not only does this rice look and taste good, but it's health benefits are outstanding.

Health benefits -
Research has shown that consuming black rice reduces the build up of plaque in the arteries and it also helps to reduce inflammation (4). These health benefits are thought to be the result of the intact outer bran layer that black rice retains.  White rice, on the other hand, loses this outer bran layer during processing.  In addition, research published in the Journal of Agriculture and Food Chemistry reported on the effects of black rice bran on skin inflammation in lab mice.  This study found that the black rice reduced inflammation by 32%, compared to controls and these benefits weren't seen in tests performed with brown rice extracts (5). These results show the potential anti-inflammatory and anti-allergenic benefits that black rice bran possesses. For those looking to reduce chronic inflammation, I think this food is definitely worth adding to your diet.

Here's a quick, easy and tasty recipe suggestion:
Asian Black Rice Stir Fry
Black Rice - cook per package directions (I found the Forbidden Rice brand at Market Street)
julienne carrots
Fresh pea pods
sliced red and yellow peppers
sliced green onion
sliced bok choy
julienne squash
ginger
handful of sesame seeds
cashews

After you've prepped the vegetables, heat grapeseed oil in a wok and add the vegetables in the order listed and cook until tender but crisp. Add organic sesame oil and tamari to taste, stir and top with cashews and enjoy.

Emerging science is giving us a better understanding of how the nutrients in the foods we eat can effect our health, and black rice is just one example of an excellent functional food. So, when faced with the decision of what to eat for our next meal it's important to consider our bodies' unique and specific needs, and then choose foods that will support these needs.  The next post will discuss functional foods in more detail. Until then, when planning your menus over the next few weeks, I encourage you to keep in mind this quote from Hippocrates:  "Let food be thy medicine..." 

Sources
(1) University of Michigan - http://www.med.umich.edu/mfit/nutrition/knowhow/pdfs/FuncFoodsExamples.pdf
(2) http://en.wikipedia.org/wiki/Functional_food 
(3) http://www.eufic.org/page/en/page/FAQ/faqid/fortified-enriched-food-products/ 
(3) http://www.foodinsight.org/Resources/Detail.aspx?topic=Background_on_Functional_Foods
(4) http://jn.nutrition.org/content/131/5/1421.short
(5) http://pubs.acs.org/doi/abs/10.1021/jf102224b

Eating for healing:Where do I start?

Have you heard the expression change begins with the first step? Well, the last post (found here) discussed several strategies relating to eating for healing.  Did you feel empowered enough to try any of them? If you did, than congratulations! You just took the first step toward a lifestyle that promotes wellness.  On the other hand, if you read the post and said, "where do I begin," or, "I can't do this," please don't throw in the towel.  I'm sure you're not alone, because I felt overwhelmed, somewhat intimidated and a little frustrated when I first contemplated the eating for healing information I received. Respect yourself for where you are right now on your path to wellness. Obviously you're on the right road, or you wouldn't be reading this. So, let's get started.

Eating for healing - Let's get started

As I mentioned before, this lifestyle isn't just for people coping with illness. It's for everyone who wants to support their body as it attempts to deal with the daily assaults of living.  All that said, where does one begin? Well, I find it's easiest if I have a meal plan and a shopping list. Here are the main things I consider when planning my menu:

Roberta Larson Duyff "Complete Food and Nutrition Guide"

1. Get colorful - This is so important. There is no doubt that the phytonutrients, (organic chemical substances), found in plants are fundamental to the health of those that consume them (1). That's why it's imperative that we strive to eat a variety of fruits and veggies every day. By doing this you are providing your body with more of the vital phytonutrients it needs for healing.  According to Roberta Larson Duyff, American Dietetic Association, of the thousands of known phytonutrients, only a few hundred have been studied. It has been discovered that each fruit or vegetable has different amounts and types of phytonutrients. An orange, for example, has "more than 170 different phytonutrients" (1). Of the thousands of  known phytonutrients, "more than 2,000 are plant pigments"(1). It's now understood that the colors of the plants reveal a little about their health benefits. You may be familiar with the best known phytonutrients: carotenoids, flavonoids, and isoflavones. The table above outlines what they do and the foods that provide them. 
2. Choose functional foods - Researchers are also beginning to understand that phytonutrients work in concert with other nutrients and fiber in our diets, and as a result effect changes in our health (1). The foods that are capable of doing this are called functional foods because "they may provide a health benefit [or function] beyond basic nutrition" (2). The International Food Information Council Foundation has a useful listing of the top functional foods found here.
3. Buy or grow organic food -  Research shows that organic food contains "substantially higher levels of vitamins, minerals, and phytochemicals than non-organic food" (3). "For example, you would need to eat 4 conventionally grown carrots today to get the same amount of magnesium that you could get from one carrot in 1940" (3).  Organic foods are more nutritious. They also aren't exposed to conventional growing practices that utilize pesticides, herbicides, fungicides and fertilizers.  These chemicals contain heavy metals, like lead and mercury, which have been found in conventionally grown produce. Granted, buying organic can be slightly more expensive than commercially grown foods, but the benefits are definitely worth it. However, if budget prohibits, the Environmental Working Group has compiled a list of what they call the "Dirty Dozen." You can find a list of these foods here. The Dirty Dozen are the top 12 most pesticide contaminated fruits and vegetables in America. It seems prudent to focus on purchasing these as organic. 
4. Select whole foods - What's a whole food? These are foods that are "as close to their whole or natural state as possible" (3).  Examples of whole foods include fresh fruits and vegetables, nuts and seeds, whole grains and dried beans.  Whole foods are free of additives, preservatives, dyes, flavorings and are unprocessed. In addition, because they are in their 'whole' state, whole foods "retain all of the nutrients to properly digest and metabolize themselves" (3).  As a result, we have the potential to get more nutrients when we consume these foods.
5. Eat nutrient dense vs. energy dense foods - If you're eating whole foods, than this is really a moot point, because whole foods are typically nutrient dense foods. However, the point still bears repeating and I dedicated a prior post to this topic here. The bottom line is that eating nutrient dense foods like fruits, vegetables and whole grains aids in weight loss.  This is because energy dense foods like fast foods, cakes, and chips not only have less nutrients and fiber, they also typically have more calories. Obviously when it comes to weight loss, less calories is the goal.  Another down side of eating  foods categorized as being more energy dense is the greater fluctuations in insulin levels. If that's not enough, another negative of energy dense foods is that they also typically lack fiber.  Whole, nutrient dense foods containing fiber provide the added benefits of increasing satiation, as well as aiding with elimination.

What to eat? One week of eating for healing -

Sample Menu
Day 1

• Breakfast -
• hot buckwheat cereal made with homemade almond milk, ground flax, organic mashed apple, dried cranberries, walnuts, fish oil, turmeric and cinnamon; 
• matcha tea (Dr. Weil discusses the benefits of this tea on his website here).
• Lunch - 
• quinoa fiesta salad - made with chopped red, yellow and green peppers, black beans, jicama, grape tomatoes, spinach and cumin seed, with a lime cilantro dressing. I love the variety of colors in this salad and it is very satisfying. Don't let my pitiful food photography put you off. This tastes even better than it looks.
• fruit smoothie - frozen organic cherries, peaches, mixed berries, coconut water, 2 small spoonfuls of vanilla goat yogurt
• Dinner
• Grilled Seared Tuna Steak on a bed of red cabbage, chopped apple, celery, and green onion  with ginger sesame dressing

Day 2

• Breakfast
• Homemade granola (organic oats, pumpkin seeds, sunflower seeds, prunes, raisins, dried cherries and blueberries and nuts) in goat yogurt with diced pear, ground flax and fish oil.
• matcha tea
• Lunch
• leftover quinoa salad on bed of lettuce, sliced apple
• Dinner
• Spinach Frittata
• mixed green salad

Day 3

• Breakfast
• leftover spinach frittata
• matcha tea
• Lunch
• Asian sunshine salad - chopped green cabbage, tangelo, navel orange, mango, cashews, green onion, bok choy, chopped carrots, mixed micro greens and black rice with Asian ginger dressing
• fruit smoothie
• Dinner
• Quinoa polenta vegetable lasagna.  This is my husband's delicious and ever evolving dish. We use organic quinoa polenta found at our local grocery store, but he has made his own organic corn polenta from scratch.  The polenta is the base layer and then you put fresh basil, Mexican oregano, onion, garlic, sliced green or red peppers, heirloom tomatoes, spinach (from my friend's bountiful garden, thanks Ann), diced kalamata olives, and top it with a little goat mozzarella on top. This is a satisfying and tasty dish.
• micro greens salad

Day 4

• Breakfast
• Sweet potato hash with pastured eggs over easy
• fruit bowl
• Lunch
• leftover Asian salad
• piece of fruit
• Dinner
• Chicken soup
• homemade gluten free bread (the best recipe I've found so far for a tender white bread is from the back of Bob's Red Mill's Potato Starch bag, but you can view it here).  It's a bread machine recipe and it comes out consistently tasty.  I substitute powdered goat's milk and brown rice flour.

Day 5

• Breakfast
• Hot buckwheat cereal 
• matcha tea
• Lunch
• Quinoa polenta vegetable lasagna leftovers
• mixed greens salad
• fruit smoothie
• Dinner
• Soba noodle stir fry with shitake mushrooms, bean sprouts, green onions, carrots, celery, bok choy, peas and ginger in a tamari sauce topped with cashews
• dessert of fresh blueberries over coconut macaroons

Making the change
I hope this menu gives you a bit of an idea of how to begin eating for healing.  You can find more ideas, as well as recipes from the Whole Life Nutrition Kitchen site here. Side note: Because I receive food from my local food coop I have found that I make meals based on what is seasonally available.  This is a good rule of thumb. Foods that are grown locally will be fresher and are less taxing to the environment because they weren't shipped from distant places. Having said that, I confess to buying foods that aren't locally grown. 

Tips -

• Plan your menu and have a shopping list
• Make more food at one time- It might seem like a lot of cooking, but I usually make enough to get at least two meals out of what I've prepared and then eat those on days I'm pressed for time or don't feel like cooking
• If you make a pot of soup or a casserole, freeze some for later
• Snacking - I didn't list snacks in my menu suggestions because you may find that you don't want a snack every day.  The foods you're eating are more nutrient dense and satisfying.  However, if you do find yourself craving a snack, one of my favorite snacks is fruit, but when I want something crunchy I pop up some popcorn or I have an organic brown rice cake, spread with almond butter, topped with sliced dates, and sprinkled with coconut on top.  Yum. 

Final thoughts
Change can be challenging, especially if you're dealing with long standing habits. I encourage you to take things slowly. Begin by looking at your pantry.  Clean out what isn't healing. Try making one new dish a week. By the end of 7 weeks you'll have a bevy of eating for healing recipes and you'll have revamped your eating habits too. It's important to note that eating for healing will require an awareness on your part of not only the foods you find nourishing, but also those that make you feel healthier and more energized.  In this case your gut will literally tell you what it prefers. It's important to listen to your body.  Follow your intuition and begin with small changes. As I said in the last post, you really have nothing to lose, except for maybe a few unwanted pounds. Go ahead. Take that first step!


Sources
(1) Duyff Roberta, Complete Food and Nutrition Guide, American Dietetic Association, 2006
(2) International Food Information Council Foundation - Functional Foods PDF http://www.foodinsight.org/Content/6/FINAL-IFIC-Fndtn-Functional-Foods-Backgrounder-with-Tips-and-changes-03-11-09.pdf
(3) Segersten, A. Malterre, T., The Whole Life Nutrition Cookbook 2nd ed., Whole Life Press 2010

Understanding energy use and the fat burning zone

Fahey, Insel and Roth, Fit and Well

Have you resolved to lose weight this year and get rid of some excess body fat?  Maybe you made the same resolution last year, but are determined that this year's outcome will be different. Perhaps you're a workout veteran who is now finding it difficult to shed those last few stubborn pounds. Whatever the case, I think it's safe to say that we are all familiar with how diet and exercise directly impact our body composition.  This is the ratio of body fat to lean body weight (including water).The illustration on the left shows the body composition of a fit 20-24 year old male and female.

Knowing our body composition is a useful measure of fitness. It can be determined in a number of ways. The most common method being bio-electrical impedance. You can read more about the different measuring methods and tools here.  In order to improve the odds of achieving weight loss this year, it's important to understand how our weight and body composition are influenced by our energy expenditure.  So let's take a closer look.

Energy equation - Generally speaking, too much or too little body fat results from an energy imbalance (1). You may be familiar with the energy equation:

energy in = energy out 

Image from The Science of Sport, Tucker PhD & Dugas PhD

The way the body regulates weight is actually quite complex, but the simple picture is that when a person's food intake (energy in) is in balance with their calorie expenditure (energy out) their body weight usually remains stable. If food intake is less than the calories expended, weight loss usually occurs. Conversely, if more calories are taken in than are used up, the body stores these excess calories as fat, and a person typically gains weight.

A few interesting fat facts: Body fat isn't all fat. It's composed of a mixture of fat (87%), some protein and water. A pound of body fat = 3500 calories. A healthy adult can have an ample reserve of fat stores at anywhere from 50,000 to 200,000 calories (1). Fat is stored by the body as fuel for energy. Our bodies need essential fat. The health benefits of eating the right types of dietary fats were discussed in previous posts, The Skinny on Fat, More Skinny on Fat and Understanding the Omegas. It's only when there is an excess of fat that health problems can result. This brings us to how our body composition is influenced by the body's energy needs. 

Energy In 
Food and beverages provide the energy in. The amount of energy provided depends on the type and amount of things a person eats and drinks. The 3 major macronutrients found in food that provide energy are: carbohydrates, fats and proteins. Heat is given off when the body breaks down or metabolizes food. This is measured in kcalories, or what we more commonly refer to as calories. Scientists have determined that:

• 1 gram of carbohydrate = 4 kcalories 
• 1 gram of fat = 9 kcalories 
• 1 gram of protein = 4 kcalories 
• 1 gram of alchohol = 7 kcalories

Knowing the calorie content of the macronutirents is helpful  in determining the energy value of foods. For example, "a food containing 12 grams of carbohydrates, 5 grams of fat and 8 grams of protein will provide 48 carbohydrate calories, 45 fat calories and 32 protein calories for a total of 125 calories (1)".  Keep in mind that the efficiency of our digestion system also influences the amount of energy yielded by the macronutrients and absorbed by the body. This is why a high fiber meal has less energy absorbed than a meal containing less fiber. Fiber causes food to be moved through the intestines more quickly resulting in less absorption. You can read more about the value of eating nutrient dense vs. energy dense foods here. For now, suffice to say that in order for weight loss to be successful, it is important to consider not only how much food we are consuming, but the types of food we are eating as well.

Energy Out affected by 3 factors:

Basal Metabolic Rate- The "energy out" part of the energy balance equation occurs whenever the body uses calories for energy. The good news is we expend energy constantly just staying alive. This is called our basal metabolism. "About two-thirds of the energy the average person expends in a day" is used to maintain life. Everyone has their own unique basal metabolic rate (BMR) and the BMR can fluctuate in an individual depending on their physical condition or circumstances (1). The chart below lists the factors that influence BMR.

Whitney and Rolfes, Understanding Nutrition, 11th ed.

 Thermic effect of food - As mentioned earlier, when the body digests and metabolizes food, energy is required and heat is generated. This is what is called the thermic effect of food (TEF) and can be estimated at "10% of energy intake" (1). According to Whitney and Rolfes, however, "for most purposes the TEF can be ignored when estimating energy expenditure..." (1). 

Physical Activity - Energy output is also affected by our level of physical activity, and this is one area where we can affect a change in the composition of our bodies. By increasing physical activity we accelerate the amount of energy needed to support the work of the muscles and other body systems. Different kinds of physical activities, as well as the frequency, intensity and duration of the activity will influence energy demands.  In addition, body mass and body weight play a role in the amount of energy needed.  The chart below lists a few activities and their corresponding number of calories burned per minute while we are engaging in them.

ACE Fitness

Let's consider walking, for example.  This chart from the American Council on Exercise (ACE) doesn't specifically mention at what level of intensity the walking is being performed, but let's assume a normal pace. Walking at a normal pace, a person who weighs 120 lbs. will use approximately 6.5 calories per minute. Walking for 20 minutes uses a total of 130 calories. Now, let's put this into perspective, and the point I'm trying to make isn't to belittle the positive effect of burning 130 calories. However, what if after their walk this person rewards themselves with a Starbucks 16 ounce strawberry smoothie made with 2% milk that has 280 calories? (4) This person would now have to walk an additional 23 minutes to burn off this beverage and keep the energy equation in balance. These kinds of energy use imbalances are common and occur daily. Over time they can begin to add up to those extra pounds we struggle to get rid of each year.

So what's all this have to do with the fat burning zone?  We'll delve into this in more detail when I post about the exciting world of physical activity, the energy systems and what this means to us in terms of burning calories no matter what zone we are in. In the meantime, keep up the good work with those resolutions and keep making fitness a priority in your lives!


Sources
(1) Whitney, E., Rolfes, S., Understanding Nutrition 11th ed., Thomson Wadsworth
(2) http://en.wikipedia.org/wiki/Metabolism
(3) Fahey, T., Insel, P., Roth, W., Fit & Well: Core Concepts in Physical Fitness and Wellness, 6th ed.
(4) Starbucks nutrition info http://www.starbucks.com/menu/drinks/vivanno-smoothies/strawberry-vivanno-smoothie