Treat Yourself Well with Summertime Healthy Eating

With the end of the quarter approaching, you might find yourself anticipating a more relaxed summer schedule, exciting travel plans, or some delicious barbecues.  As you look forward to your summer break, take some time to think about a healthy approach to eating for the upcoming months. 

During summertime, it can be challenging to maintain healthy habits for a number of reasons.  The lack of a structured schedule, access to more food at home, the temptation of your favorite homemade treats, and the opportunity to try new foods while traveling can all affect the way you eat and may even lead to weight changes. With all of these challenges, how can you plan for a balanced and nutritious diet during the summer?  Here are some tips:

Go back to the nutrition basics:  Despite all that you might hear about the latest and greatest diets, the truth is that there is rarely any research to support these restrictive fads.  Instead, focus on building balanced meals that incorporate a variety of food groups.  Fill half of your plate with vegetables and fruits.  Then add some whole grains (such as brown rice, whole grain pasta or bread, or quinoa), lean proteins (such as chicken breast, turkey, or fish), and low-fat dairy products (if you enjoy dairy) to balance out your meal. 

Enjoy what you eat:  Feel free to enjoy your favorite summertime treats without guilt.  Remember, all foods are fine in moderation.  If you over-restrict foods that you consider “indulgent,” you might be more likely to over-eat them later on.  Just be mindful of portion sizes and take the time to enjoy the food, rather than rushing through the meal or snack.

Start your day with breakfast:  While it may be tempting to sleep in and skip breakfast, it is important that you incorporate some nutrition into your morning routine.  Not only does a breakfast with protein and carbohydrate provide energy and nutrients to start your day, it can also prevent you from becoming overly hungry and then stuffing yourself at your next meal. 

Incorporate seasonal foods:  Great seasonal fruits and vegetables for the summertime include apricots, peaches, plums, berries, melons, grapes, corn, bell peppers, zucchini, and tomatoes.  Try out some new recipes with seasonal produce; follow these links to learn how to make a cucumber watermelon salad or a summer corn salad…or look up other fun recipes to try!

image source: http://www.foodnetwork.com/recipes/summer-corn-salad-recipe.html

Choose healthy snacks:  The urge to snack can be strong when you are surrounded by tasty foods, so planning ahead is essential.  Having a stash of healthy snacks can help reduce the number of times you reach for the chips or sweets.  By combining protein and carbohydrate foods and choosing high-fiber items, you can create a more satisfying snack.  Great options include:

·         Whole fruits such as apples and bananas with a spoon of nut butter

·         Yogurt with berries or nuts  

·         Veggies (carrots, celery, tomato, cucumber) with hummus

·         Popcorn (unsalted, no butter)

·         Trail mix with unsalted nuts and dried fruit (but be mindful of portion size)

·         String cheese and whole grain crackers

Eat smart at restaurants:  If you eat at restaurants regularly during the summer months, it can be helpful to look over the menu in advance or check the nutrition facts to identify some healthier options.  If this is not an option, just pay attention to the ingredients that are in the dish.  Here are some key points to keep in mind:

• Focus on choosing restaurant dishes that contain more high-fiber foods such as vegetables, fruits, legumes, and whole grains. 
• Order lean proteins such as chicken breast, turkey, and fish. 
• Pay attention to the preparation method and limit foods that are breaded or fried. 
• Take note of how full you feel – do not feel pressured to finish the entire plate at every meal, as restaurant portions can be oversized.  Just eat until you are no longer hungry and avoid rushing through the meal, which can be another contributor to over-eating.
• Starting the meal with a side salad (with a light dressing) can be another strategy for adding fiber and filling up with more veggies.    

For more information and nutrition tips, visit www.eatright.org or www.choosemyplate.gov. 

Guest blog submitted by: Megan Fobar, MS, UC San Diego Medical Center Dietetic Intern and edited by FitLife Dietitian, Prashila Mistry, MS, RD, CLEC.

What’s the Deal with Gluten?

Nutrition can be a frustrating field to navigate because there is always new information floating around.  One week egg yolks are good for you, and the next they’re bad.  It’s hard to know what’s fact and fiction.  My philosophy on healthy eating tends to be a more realistic, moderate approach, but people often find that boring.  They want something exciting, something with immediate results, and the diet industry is more than willing to accommodate.  Allow me to shed light on one of the more recent fads in nutrition; the Gluten-Free Diet.

Before we dive in, check out the video below from Jimmy Kimmel Live and compare your gluten knowledge to those in the video.

You may already know what gluten is or you may have had a similar definition as those in the video, and that’s okay.  To clarify, gluten is not a synthetic additive or hormone, but a naturally occurring protein found in grains such as wheat, barley, rye, and a cross between wheat and rye called triticale.  Gluten is comprised of two components, glutenin and gliadin, and is responsible for dough’s elasticity and for helping bread rise.  Foods such as breads, pastas, cereals, crackers, cookies, cakes, and certain condiments typically contain gluten.

According to the National Digestive Diseases Clearinghouse, more than 2 million people in the United States are affected by Celiac disease, or roughly 1 in 133 people.  Celiac disease is an autoimmune disorder that affects the gastrointestinal (GI) tract.  When someone with Celiac ingests even a small amount of gluten (even a crumb), his/her body recognizes it as a foreign body.  The person with Celiac has certain antibodies that attack gluten particles, and in this process antibodies wreak havoc on the gastrointestinal tract.  Tissues in the GI tract become inflamed and the villi of the intestine (tiny fingerlike projections that are responsible for absorbing nutrients) become damaged.  Damaged tissue and villi can lead to unpleasant side-effects such as abdominal pain, acid reflux, bloating, cramping, gas, diarrhea and vomiting.  If the person with Celiac continues to ingest gluten, the long-term effects of this autoimmune assault can lead to a compromised GI tract that can no longer absorb and utilize food, leading to chronic fatigue, vitamin and mineral deficiencies, as well as unhealthy, unintentional weight loss.

Some people may suffer from gluten intolerance, which is different from Celiac in that it is not an immune-mediated response.  The symptoms of gluten intolerance appear after eating gluten and can include abdominal cramping, bloating, diarrhea, and flatulence.  Researchers are still trying to determine whether or not gluten intolerance over a long period of time can cause permanent intestinal damage.  A more common condition is gluten sensitivity, which affects roughly 18 million people in the US and tends to be much less severe compared to gluten intolerance.  The GI symptoms that occur with gluten sensitivity tend to be similar to those of Celiac, but gluten sensitivity does not cause damage to the GI tract.

To summarize, check out the video below from ASAP Science that answers the question, 'What the Heck is Gluten?'

The gluten-free fad diet has enticed the general public by stating that going gluten-free is “healthier” and can help with weight loss. First of all, there is nothing “unhealthy” about gluten.  Second, excluding gluten is not going to magically transform your diet.  Many of the specialty gluten-free products have just as many calories, amount of fat and carbohydrates as the gluten-containing products, and they tend to be more expensive! That’s why label reading is crucial.

To maintain a healthy lifestyle it is important to eat a well-balanced diet (think whole fruits and vegetables, whole grains, lean proteins, and healthy fats).  Restricting gluten from your diet probably won’t hurt, but it’s probably not going to help either.  In some cases you may end up taking in more calories and foods with various fillers in place of the gluten while breaking the bank at the same time. If you’re looking for a way to enhance your health; instead of cutting out gluten, try cutting out processed foods and high fat/sugar foods.  Of course, if you do have Celiac or a true gluten intolerance/sensitivity, make sure that you follow a gluten-free diet, always ensuring that the approved “gluten-free” seal is on packaged food products.

The take home message here is, if you do not suffer from Celiac disease, gluten intolerance, or gluten sensitivity, then there are no health benefits of a gluten-free diet.

For more information, check out The National Foundation for Celiac Awareness: celiaccentral.org.

Guest blog submitted by Grace Gontarski, Dietetic Intern at UC San Diego Medical Center and blog edited by FitLife Dietitian, Prashila Mistry, MS, RD, CLEC.

Tips on Tofu

Tofu is a lean vegetarian source of protein. It is considered the chameleon of foods, which stems from its versatility in textures and ability to absorb any type of flavor. What is tofu really, and where does it come from?

Tofu, otherwise known as bean curd, is a product made from soybeans, water, and coagulant that undergoes a similar process as that of cheese.  Originally from China, tofu has made its way around the world, and today it can be found almost anywhere in a variety of textures. There are four different varieties of tofu one can choose from: silken, soft, firm, and extra firm tofu, all of which contain a high nutritional value.

Image source: http://thescienceofeating.com

TYPE	TEXTURE	IDEAL FOR…
Silken	Creamy	Dips & Spreads
Soft	Gelatin-like	Desserts
Firm		General Cooking
Extra Firm	Rubbery	General Cooking

Some of the health benefits of tofu are a high protein and calcium content, B-vitamins, iron, isoflavones, low in sodium and fat, low calorie, and it is easily digested, all which make tofu a super packed dietary item (1).

Studies suggest that having a varied diet, especially one that limits saturated or animal fats, can lead to reduced risk of cardiovascular disease (3). As a plant-based product, tofu is naturally cholesterol free and contains very little saturated fat.  It is chock full of nutritional benefits for overall health.  It is easy to see why so many people include tofu in their diet.

TOFU VS. MEAT   (4oz. servings)
	TOFU		MEAT
	Extra Firm	Soft	Ground Beef (80% lean)	Chicken Breast (Skinless)	Fish (Tilapia)
Calories	103	62	284	184	109
Protein (g)	11.2	5.4	19.2	34.5	22.8
Fat (g)	6.6	3.1	22.4	4.0	1.9
Saturated Fat (g)	0.6	0.4	8.6	1.1	0.6
Cholesterol (mg)	0	0	80	94	57
Sodium (mg)	9	6	75	444	59
Calcium (%DV)	20%	4%	2%	2%	1%
Iron (%DV)	12%	5%	12%	6%	4%

Tofu can be a versatile addition to one's diet, especially for vegetarians and vegans since it supplies them with protein and various nutrients their diet may lack otherwise.  Tofu is not only for vegetarians and vegans though.  Even the pickiest of carnivores can enjoy tofu if prepared to satisfy their own tastes; which can be rather easy since there are a plethora of ways tofu can be prepared and a wide-range of cuisines it can be incorporated into.  It is all a matter of experimenting with what textures and flavors work best for you.

Despite all of the benefits of tofu, there has been some controversy surrounding it. There is speculation that high levels of soy may contribute to some types of cancer. However, studies conclude that no actual evidence correlates this soybean-derived product to increased risks of cancer (2). On the contrary, these same studies suggest that some of the compounds found within tofu, or soybean derived products, are beneficial in the prevention of certain types of cancer (2).

Now, let’s dive in to the proper way to handle and cook tofu.  There are many different styles for cooking tofu and each utilizes a specific variety of tofu to make cooking it easier and better, it all depends on the recipe. However, tofu has to be prepped before being cooked, since it comes packaged in a container with water to help retain its freshness. This excess water can interfere with the flavoring and cooking process of the tofu, so a series of different steps are necessary in order to prepare the soft, firm, and extra firm tofu to its fullest potential.

Tofu Preparation Steps:

1. Drain the water in package.
2. Rinse the block of tofu carefully.
3. Dry the block of tofu by patting with a paper towel.
4. Freezing and thawing (optional, this provides the tofu with a more chewy texture).*
5. Press (duration varies; this helps remove excess water the tofu absorbed when packaged).*
6. Steam (for raw tofu, it helps decontaminate the tofu in the case it contains any bacteria).
7. Marinate (optional, can be either with a wet or dry rub; duration varies).
*For soft tofu, steps 4 & 5 are not necessary.

**Step 5, pressing the tofu can be done in two of the following manners. One way is to use a tofu presser, a device designed to squeeze excess water out of the tofu, or the other option is to use any heavy object you have available to act as a presser. For the second option, the tofu should be wrapped in paper towels and place on a level surface. Then you should place a plate on top of the tofu in order to create another flat surface on where you can place your heavy object and finish creating your own DIY tofu presser. For either method used to remove the excess water from the tofu, you should let it sit for about an hour in order to remove enough water. However, the longer the pressing of tofu takes, the better the removal of excess moisture and the less the moisture will interfere with your cooking; giving you as a result a tofu that is better at absorbing flavors.

Once the tofu is prepped you can ignite your creativity and start cooking with this highly versatile food item that can give you a wide variety of dishes due to its neutral slate and its ability to mimic any flavor you give to it. So now the sky is the limit for you to go ahead and experiment with flavors and styles of cooking this multipurpose food item we all know as tofu!

Extra Tips and Tricks:

• The smaller you cube/cut the tofu, the better the crisp or absorbency of flavor.
• Silken or Soft tofu can be used as a thickening agent.

Recipe Ideas:

Breakfast Tofu Scramble

Ingredients to serve 4 people:

• 2 14-ounce containers extra-firm tofu, crumbled
• ¼ cup nutritional yeast
• 1 teaspoon sea salt

  

  Image source: berrybundle.wordpress.com

• 1 teaspoon ground cumin
• 1 teaspoon ground turmeric (gives the scramble a yellow color)
• freshly ground black pepper to taste
• 2 Tablespoons unrefined, cold-pressed olive oil, divided
• 1 small onion, diced
• ½ red bell pepper, diced
• 1 medium tomato, diced

*Suggested accompaniments: sprouted or whole grain tortillas, sliced avocado or guacamole, chopped fresh cilantro, sliced scallions

Directions:

• In a large bowl, mix together the tofu, yeast flakes, salt, cumin, turmeric and black pepper. 
• Heat 1 Tablespoon oil in a large skillet over medium heat.  Add the onion and red pepper and sauté until the onion is tender and translucent.  Add the tofu mixture.  Mix until well combined.(You can do all of this the night before and keep refrigerated). 
• Cook the tofu scramble until heated through and slightly golden brown.  Fold in the tomato. 
• Serve warm with desired accompaniments or rolled up in a tortilla for a breakfast burrito. 

http://pamelasalzman.com/tex-mex-tofu-scramble-recipe/#sthash.g97X7ASM.dpuf

Tofu Chocolate Mousse

Ingredients:

• 7oz Silken or Soft Tofu

  

  image source:  tofufortwo.net

• 3.5-4oz Melted Dark Chocolate Chips*
• 4 tsp. Agave Nectar
• ½ tsp. Vanilla Extract (optional)

*Heat in microwave until melted; melt in intervals of 15
  seconds so chocolate doesn’t burn. Can also use the
  Bain Marie technique to melt the chocolate.

Directions:

• Blend everything together in a food processor or blender
• Serve in small cups and chill
• Garnish with desired toppings

References:
(1): http://www.veg-world.com/articles/tofu.htm
http://www.soya.be/what-is-tofu.php
(2): http://www.ncbi.nlm.nih.gov/pubmed/24053483
http://www.ncbi.nlm.nih.gov/pubmed/23812102
http://www.ncbi.nlm.nih.gov/pubmed/25201305
(3): http://www.ncbi.nlm.nih.gov/pubmed/24304234

Guest blog entry submitted by UC San Diego student and dietetic hopeful, Karla Parra and edited by UC San Diego FitLife Dietitian, Prashila Mistry, MS, RD, CLEC.