The Ins and Outs of Oils

Oils, or fats, are an important part of cooking: acting as a source of heat transfer, aiding in solubility and emulsification as well as adding flavors and textures to our foods. But deciding on the right cooking oil can be confusing, especially now that there are so many to choose from. The other day at the grocery store I counted about 15 different types of oils, not to mention all the different varieties and brands! Which ones are the healthiest? What do all these descriptions mean? What do they taste like? Can I use it to sauté, stir-fry or bake with?
 

For me, there are three key things to keep in mind when choosing a cooking oil or other fat. First, what kind of fat is it mainly comprised of? Second, how is it processed? And third, what am I going to use it for? Hopefully, this information will help to sort some of that out.

Remember, all oils are fats, but not all fats are the same. There are four main types of fats:

1. Saturated – Chemically, saturated fatty acids contain the maximum number of hydrogen atoms. Most animal or tropical plant derived oils are saturated fats. Their relationship to cardiovascular disease and other health issues is an ongoing topic of research and debate. (ex: butter, lard, coconut oil)
2. Polyunsaturated – Fatty acids that lack four or more hydrogen atoms and have two or more double bonds. There are two types of essential polyunsaturated oils:
   a. Omega-3's: anti-inflammatory, heart protective (good) (ex: flax seed oil, walnut oil)
   b. Omega-6's: pro-inflammatory (not so good) (ex: corn oil, canola oil)
3. Monounsaturated – Fatty acids that lack two hydrogen atoms and have one double bond. (ex: olive oil, canola oil)
4. Trans Fat – Fatty acids with hydrogen on opposite sides of the double bond. They behave similar to saturated fats when consumed. Trans fats are bad for your health and should be avoided. (ex: any oil that is hydrogenated/partially hydrogenated)

Below are some descriptions commonly seen on a container of oil, most of which refer to the way they were made:

1. Refined vs. Unrefined - Most oils produced on a large scale, such as canola, are refined. Refined basically means processed involving the use of heat and chemicals. As a general rule, more refining leads to less flavor, less color and most likely, less health benefits.  Unrefined then means unprocessed, or in the purest form.
2. Light – Refers to color and taste only (not calories or fat content). Like every other oil, light oil is 100% fat.
3. Cold-pressed/Extra Virgin - The oil is extracted by mechanical pressing only. There’s little or no heat used to extract more oil. After it’s pressed the oil just needs to be filtered, so it tends to keep its natural flavor. You can usually tell a cold-pressed oil by its deep color and stronger flavor (and higher price)!
4. Expeller-expressed – The oil is obtained by squeezing at high-pressure, which generates heat. Remember that heating an oil during processing can destroy some of it's properties including health benefits.

Based on their healthfulness, here are some oils/fats that I recommend using:

Extra-Virgin Olive Oil (EVOO) – Rich in flavor and aroma, EVOO is excellent for cooking, using in marinades and in salad dressings. Mainly a monounsaturated fat, it is fairly low in those pro-inflammatory omega-6's. EVOO is high in flavonoids, a type of antioxidant that enhances our immune system and aids in the prevention of cancer and cardiovascular disease.
 
Coconut Oil (unrefined, organic) – Coconut oil is high in a “good” saturated fat, lauric acid, and is low in omega-6 fatty acids. It's also very versatile: great for baking and cooking at high temperatures. Keep in mind it does have a strong flavor profile, which may not be suited for all recipes. Avoid hydrogenated versions, which contain trans fats.
 
Flax Seed Oil - Flax seed oil is high in omega-3's, which are good for us! Flax seed oil is heat sensitive and is better suited for use in dressings than it is for cooking. Make sure to store flax seed oil in the refrigerator.
 
Butter (grass-fed) - Yes, butter! True butter is a saturated fat, but grass-fed is high in conjugated linoleic acid (CLA) which have some possible health benefits including fat loss and the treatment of some cancers. It's also low in omega-6's. Use butter in baking or sautéing. Butter is pure, not processed, and should be purchased from organic sources.

 

Oils and fats to use sparingly or avoid altogether:

Soybean and Corn Oil - Both oils are very high in omega-6's. They are almost always highly processed (i.e. refined, bleached, deodorized) and unless organic, are derived from genetically modified crops.
 
Palm Oil – Palm oil is very high in omega-6's and is especially of concern due to it's environmental implications. Palm oil cultivation has led to the destruction of rain forests, greenhouse admissions and reduced biodiversity in many countries. For more information on palm oil and the environment, check out this news article from the New York Times.
 
Margarine – Margarine is highly processed and contains hydrogenated oils, or trans fats. You are better off using grass-fed butter.

Healthfully Yours,

Meghan

Utilizing the Nutrition Facts Panel

Recently, a good friend asked me about nutrition labels and wanted to know “how much sodium is considered a lot?” Now I'm pretty certain she is not the first person to look at a package's label and wonder if it's a good choice or not. Just walk down the aisles of the grocery store and I guarantee you will find plenty of people staring blankly at the back of packages, not sure what it all means! Whether you are looking to lose weight, are a diabetic or just want to eat better, the Nutrition Facts Panel (nutrition label) can be a great tool, but only if you know how to use it!

But First, A Brief History...

What we commonly refer to as a nutrition label is technically called the Nutrition Facts Panel. It first appeared on packaged foods in 1992, the first label to show per serving nutrition information. The nutrients listed in the panel were chosen because of their importance to modern health.  In other words, the nutrients Americans consume too much of and those we tend to be deficient in. As new concerns come to light, the required nutrients of the panel will be changed (i.e. trans fat).
The Nutrition Facts Panel is required on all packaged items except fresh fruits and vegetables and food served for immediate consumption such as those served at delis, in hospitals or on airplanes. Only recently (March 2012), did the Nutrition Facts Panel become required on packages of raw meat.

And Finally, Your Cheat Sheet...

Serving Size & Servings Per Container

The first and foremost thing you should check on a label! Remember that a package might contain more than one serving. If the serving size is listed as ½ cup and you eat 1 cup, you need to double the amount of calories, sugar, etc.

Calories and Calories From Fat

Knowing how many calories you consume can be helpful for weight management. A single serving that contains 40 calories or less is considered low and 400 or more is considered high. Try to keep the calories from fat < 30%.

Total Fat
This includes both saturated and unsaturated fats. A serving that contains 3 grams or less of total fat is considered low fat. Keep in mind, unsaturated fats are not a required component of the label. Most manufacturers will only list it if the product is high in them and they want to promote it!

Saturated Fat
Keep saturated fat intake at < 10% of total calories per day. This equates to approximately 22 grams a day on a 2000 calorie diet.

Trans Fat

Trans fat should be avoided at all costs, so look for items that have 0 grams per serving. Of note, items that actually contain 0.5 grams or less can be listed as 0. Sneaky right? You can find hidden trans fat in the ingredient list as partially hydrogenated oils.

Cholesterol

The recommended intake for cholesterol is 300 milligrams per day. Less than 20 mg per serving is considered low.

Sodium

The recommended intake for most healthy adults is less than 2400 milligrams per day. A low sodium food has < 140 mg per serving and > 400 mg per serving is considered high. If you are on a sodium restricted diet, > 300 mg is high.

Carbohydrates
Total carbohydrates includes both sugar and fiber. Although what's considered to be “low-carb” diet varies, on average, 100 grams or less per day could be considered “low-carb”. Diabetics should look to consume around 45-60 grams per meal and 15 grams per snack.

Fiber

Adults need 30-35grams of fiber each day. Most Americans consume only 1/3 of that! Aim for > 3 grams per serving.

Sugar

Look for items with < 10 grams per serving. If you are concerned about added, processed sugars (you should be), check the ingredients list for things like agave nectar, cane crystal, crystalline fructose, dextrose, evaporated cane juice, fructose, fruit juice concentrates, glucose, molasses, raw sugar, and sucrose and any syrup.

Daily Values

The percent of daily value (DV) is based on a general 2000 calorie per day diet. Any DV less than 5% is low – aim for low in total fat, saturated fat, trans fat and cholesterol. A DV of 20% and greater is considered high – aim for high in vitamins (A and C), minerals (calcium and iron) and fiber.

While not part of the Nutrition Facts Panel, its just as important to read the ingredients list.  Ingredients are listed in descending order by weight, so the first listed is the most prominent. This is where you want to look for allergens, added sugars, trans fats (partially hydrogenated oils), and additives and preservatives.

Okay, so now you know how to read the Nutrition Fact Panel, but here's the kicker: The majority of foods that require a label are highly processed and simply not good for you!  If you really want to eat healthier, choose more fresh fruits and vegetables or look for more “natural” items that have less than 5 items in the ingredients list.

Healthfully Yours,

Meghan

Super Easy "Super Foods"!

Unless you've been living under a rock for the last 10 years, I'm sure you've heard the term “super foods” being tossed around a lot (especially if you follow Dr. Oz), but what does that phrase really mean?

If you think about it, any food in its whole, natural form can be considered “super” in its own right: chicken for its protein, bananas for their potassium, beans for their fiber, etc. But when we say “super foods” we're referring to those that pack a little something extra!

In technical terms “super foods” (also referred to as functional foods) are foods, which contain physiologically active compounds that provide health benefits beyond their basic nutrients. This includes foods that are consumed in their natural form as well as those that have been purposely modified or fortified.

I thought I'd share my top five super foods that I consume on a regular basis. The best thing about these specific items is that you don't have to go to a specialty health store or learn any new cooking techniques to incorporate them into your diet. Chances are, these are foods you are already familiar with, so just bump up the consumption!

Meghan's Top 5 Super Foods:

1. Greek Yogurt – I recommend Greek yogurt over regular yogurt, because it contains about twice as much protein, but what makes it “super” is the probiotics it contains. These bacteria are live active cultures, similar to the ones that already exist in our digestive tracts. They help maintain and restore the delicate balance of both "good" and "bad" bacteria necessary for a healthy digestive system. It's best to buy the plain version as the flavored or fruit added tend to be pretty high in sugar. Try Greek yogurt in a smoothie, as a sub for sour cream, or topped with fruit and granola.

2. Wild Salmon – Salmon is a great source of lean protein, calcium, iron and vitamin D. If that wasn't “super” enough, it also contains omega-3 fatty acids, which have been shown to help with depression, heart conditions and inflammatory diseases such as arthritis. While wild salmon is more expensive than non-wild, the wild caught have higher omega-3 levels and are a more sustainable choice. I like to grill or bake salmon with a little olive oil, fresh herbs and spices.
   
   
3. Blueberries – These sweet berries are “super” because they contain antioxidants called anthocyanins. Anthocyanins not only provide the bluish/purple color, but they may play a role in cancer prevention, prevention of cardiovascular diseases (including stroke) and neurodegenerative disorders of aging, such as Alzheimer’s disease. I prefer to eat blueberries all by themselves, but I also add them into smoothies, or enjoy them with some Greek yogurt, and of course, in pancakes!
   
   
4. Walnuts - Already high in protein and fiber, these “super” nuts contain omega-3's and polyphenols both of which have been shown to reduce the risk of cardiovascular disease. In fact, a handful of walnuts contain more polyphenols than a glass of red wine! I like to snack on them plain, add them for crunch in my oatmeal or use them instead of pine nuts to make pesto. Just remember, 1 ounce, or about 14 walnut halves, contains 190 calories so watch your portions!
   
   
5. Spinach - Spinach is a good source of vitamins A, K and folate, but just one cup of this “super” green contains about 3.6 mg of the antioxidants, lutein and zeaxanthin. Scientific evidence suggests that eating at least 6 mg a day of lutein and zeaxanthin may help reduce oxidative damage to the eye and lower the incidence of age-related macular degeneration. I enjoy spinach in my eggs, sauteed with a little garlic and on occasion, stuffed in pizza!

Healthfully Yours,

Meghan

Recipe Feature: Homemade Granola Bars

I read an article not too long ago about the top 10 worst foods you can feed your kids.  It of course included the obvious items like Lucky Charms Cereal and Twinkies, but I bet some would be surprised to see that granola bars were on the list!  The truth is, most granola bars on the market today are anything but healthy. Sure, some of them may be a “good source of whole grains”, but what they don't want you to know is all the sugar, oils, additives and preservatives they contain.

Not to pick on Quaker Oats here, but if you check out the list of ingredients in their Chewy Chocolate Chip Granola Bars you'll find this:

GRANOLA (WHOLE GRAIN ROLLED OATS, BROWN SUGAR, CRISP RICE [RICE FLOUR, SUGAR, SALT, MALTED BARLEY EXTRACT],WHOLE GRAIN ROLLED WHEAT, SOYBEAN OIL, DRIED COCONUT, WHOLE WHEAT FLOUR, SODIUM BICARBONATE, SOY LECITHIN, CARAMEL COLOR, NONFAT DRYMILK), SEMISWEET CHOCOLATE CHIPS (SUGAR, CHOCOLATE LIQUOR, COCOA BUTTER, SOY LECITHIN, VANILLA EXTRACT), CORN SYRUP, BROWN RICE CRISP (WHOLE GRAIN BROWN RICE, SUGAR, MALTED BARLEY FLOUR, SALT), INVERTSUGAR, SUGAR, CORN SYRUP SOLIDS, GLYCERIN, SOYBEAN OIL. CONTAINS 2% OR LESS OF SORBITOL,CALCIUM CARBONATE, SALT, WATER, SOY LECITHIN, MOLASSES, NATURAL AND ARTIFICIAL FLAVOR, BHT (PRESERVATIVE), CITRIC ACID.

Sugar is listed six different times and that doesn't even include the corn syrup! So what's a parent (or any concerned adult) to do you ask? Well, you can try to find a “healthier brand”, (although I looked and the Kashi brand granola bars aren't much better), or you can make your very own homemade granola bars! This recipe, courtesy of my friend Tera’s blog, is seriously amazing! I promise that you and your little ones will love them!

Homemade Granola Bars
from Honeymoon Kitchen
makes 12 bars or 24 squares

Ingredients

• 1 cup roasted, unsalted almonds
• 2 cups rolled oats
• 3/4 cup wheat germ (I used ground flax seed instead)
• 3/4 cup toasted, unsalted sunflower seeds
• 2/3 cup brown sugar
• 1/2 cup honey
• 4 Tbsp coconut oil (butter would also work, if you don’t have coconut oil)
• 2 tsp vanilla extract
• 1/2 tsp cinnamon
• 1/2 tsp salt
• 1 1/2 cups dried fruit (I used a 50/50 mix of dried cranberries and raisins)
  

Preparation

1. Preheat oven to 400 degrees.
2. Crush your almonds by placing them in a zip lock baggie, putting the baggie between kitchen towels and crushing them with a mallet. You don’t want them pulverized, but don’t leave any whole.
3. Combine almonds, oats, wheat germ and sunflower seeds in an 11×13 baking dish. Toast them in the oven for 12 minutes, stirring every few minutes to avoid burning them. Remove from oven and dump mixture into a big bowl. You can turn the oven off now – no more baking!
4. Combine brown sugar, honey, coconut oil, vanilla, cinnamon and salt in a small sauce pan. Heat over medium heat, stirring constantly, until it comes to a simmer. If it’s taking a while and you get impatient, you can up the heat a smidge to medium-high. Simmer for one minute, stirring constantly, and remove from heat.
5. Add fruit to bowl with grains and pour the liquid mixture over everything. Stir the mixture together VERY thoroughly so that the liquid “glue” gets on everything.
6. Cut a piece of parchment that is twice as wide as your 11×13 baking dish. Place it in the dish with the extra hanging over the edges. Spray with nonstick spray. 
7. Dump the granola mixture into the baking dish and spread it out with a spoon. Pull the extra parchment over the top of the granola and push down REALLY HARD to level the bars and compact them together.

     8.  Allow granola to cool at least 2-3 hours, or over night.     

     9.  Turn out onto a cutting board and cut into desired number of pieces.     

The granola bars freeze really well in plastic wrap and still taste great when thawed! Perfect for breakfast or a snack on the go, you will feel good about eating these!

 

Healthfully Yours,

Meghan

Your Daily Dose of D

If you've been hearing about vitamin D a lot lately, you're not alone!  Researchers have long known the important role that vitamin D plays in calcium absorption and calcium balance and that diseases such as rickets, osteomalacia and osteoporosis were caused by a deficiency in vitamin D.  More recently however, vitamin D has become a hot nutrition topic as researchers are finding links between a deficiency and many prominent diseases including cancer (breast, colon, prostate), obesity, cardiovascular disease and chronic inflammation (arthritis, diabetes, multiple sclerosis).

Am I at risk of deficiency?

Data from the National Health and Nutrition Examination Survey (NHANES) revealed that in 2001-2006, approximately 33% of the population was either deficient in vitamin D or at risk of becoming deficient. Vitamin D deficiency is diagnosed by a blood test which measures the amount of serum 25-hydroxyvitamin D. Currently, the target level is set at 30ng/mL, but there is a lot of debate among doctors, researchers, dietitians and others in the medical field to raise the target to 50ng/mL. Those most at risk of vitamin D deficiency are older, non-white females and those with minimal exposure to the sun.

How much vitamin D do I need?

The current Recommended Dietary Allowance (RDA) for vitamin D is 10 mcg for infants and 15 mcg for children and adults. Women who are breastfeeding need 19 mcg per day. Vitamin D is sometimes also expressed as International Units (IU).  A daily intake of 400 IU is recommended for adults. Keep in mind that the RDA was set based solely on intake from food or supplements and does not assume intake from the sun.

How do I get vitamin D?

 

1. Sunlight – One form of vitamin D that the body synthesizes is found on our skin. However, this form is inactive until it is exposed to UV rays. The time of day, cloud cover and latitude can affect the amount of sunlight absorbed. Some research suggests that only 5-15 minutes between the hours of 10 a.m. and 3 p.m. during the spring, summer and fall may be effective and safe for people with skin that is prone to burning. Brief exposures to the sun are thought to equal about 5 mcg of vitamin D.
2. Diet – Consuming foods that are high in vitamin D can help prevent deficiency. Key food sources include fatty fish such as salmon (1 oz = 3.5 mcg), canned tuna (3 oz = 4 mcg), egg yolks (1 yolk = 1 mcg), beef liver (3 oz = 1 mcg), and irradiated mushrooms (½ cup = 1 mcg). Many fortified foods such as milk (1 c = 3 mcg), cereal (1 c = 1 mcg) and orange juice (1 c = 2.5 mcg) are also good sources.
   
3. Supplements – A daily multivitamin or supplement is another way to ensure you are getting enough vitamin D and they can be purchased without a prescription. Look for one that provides around 10-15 mcg or 200 IU of vitamin D3.

   

 

Healthfully Yours,

Meghan

Electrolyte Essentials

Let's talk electrolytes, people! Since starting my new job at the hospital, I've discovered that most people don't know what they are, what they do in the body or which foods they are found in. I figured my patients weren't alone, so I decided to share the exciting world of electrolytes with my faithful readers as well!

What is an electrolyte?
An electrolyte is a substance that, when dissolved in water, will become positively or negatively charged. They play key roles in our physiology and metabolism and even the slighted changes in their concentrations can wreak havoc on our bodies! Electrolytes include sodium, calcium, chloride, bicarbonate, potassium, magnesium and phosphate. Since sodium (Na+) and potassium (K+) are the two major electrolytes in the body, I'm going to focus on them.

Where are they in our body?

Sodium is found primarily in our extracellular fluid or the fluid that is outside of our cells. Potassium on the other hand is mainly found in the intracellular fluid, which is the fluid contained inside our cells (duh). The balance or concentration between these two is so important, that there is actually a “pump” in our body specifically to keep them where they are supposed to be.


Fluid compartments, electrolytes and the Na/K pump.

What do they do?
Think of potassium and sodium as partners, working together in three key functions:

1. Maintaining fluid balance between the extracellular and the intracellular compartments.
2. Participating in neuromuscular activities, including heart rhythm.
3. Maintaining pH or acid-base balance.

What are the key sources?
The majority of the sodium we consume is in the form of sodium chloride, or table salt. Sodium is naturally found in some protein sources, whereas fruits, vegetables and grains contain little to none. Processed foods (i.e. canned foods, lunch meats, frozen dinners) contain a lot of sodium for flavor and preservation.

Key sources of potassium are basically the opposite of sodium. Potassium is found mainly in fresh fruits and vegetables with bananas, potatoes and spinach being among the richest sources. Dairy products are often high in potassium as is fresh meat.

How much do I need?

Now that you know the key sources of these electrolytes, it should not surprise you that the majority of people consume too much sodium and not enough potassium. 

The dietary reference intake (DRI) of sodium for healthy adults is 2300mg per day, which is about 1 teaspoon of table salt! Those with heart conditions, diabetes or hypertension should limit their intake to less than 1500mg per day, which quite honestly, is nearly impossible to do in today's world of convenience foods. The minimum requirements for sodium are estimated to be as low as 200mg per day.


One serving of this product contains 1050mg of sodium! Compare that to the DRI!

The dietary reference intake for potassium for healthy adults is 4700mg per day, so better get snacking on those fruits and veggies! To give you a reference point, one banana has about 400mg.

How do I know if I am in balance?

Provided you are in good health, your body will naturally regulate the concentration and balance of electrolytes with fluid gains and losses.

And this brings me to one of my biggest pet peeves: Gatorade!

Compare the 40mg of potassium to the 400mg in a banana! What's the point?

Unless you are doing cardio for over an hour, working out in extreme heat or are vomiting or have diarrhea, there is no need for Gatorade or any other electrolyte replacement drink! Just drink water!

Healthfully Yours,

Meghan

Summer’s Perfect Side Dish

Memorial Day is here, which in my opinion is the official start of the summer barbeque season!  In fact, my friend is hosting one this weekend and I was asked to bring a side dish.  Not wanting to do the traditional mayonnaise-based potato or pasta salad, which are super high in saturated fat and lacking any real nutritional value, I racked my brain thinking of a better option.  The hostess is already providing fresh fruit and a caprese salad (yum!), so those were out.  Then I remembered this beauty of a recipe that my sister-in-law makes – a bean salad with cilantro dressing!  Perfect!

The heart of this dish is the 4 different varieties of beans – kidney, black, garbanzo and black eyes peas.  All beans are a good source of protein, fiber, iron and zinc and the phytocehmicals they contain are thought to be protective of cancer. 

The beans are great and all, but the dressing is what really shines in this recipe.  Garlic, a root vegetable, and also part of the aromatics family brings flavor to any dish.  It is believed that eating garlic regularly may reduce atherosclerosis as well as some cancers.  The jalapeno adds a “kick” of vitamins A and C along with the chemical capsaicin, which may improve overall digestion.  With its distinct flavor and scent, cilantro provides both vitamins A and K, phytochemicals and may help lower cholesterol levels.  Lastly, there’s the olive oil.  Olive oil is a monounsaturated fat, which without getting too technical means it has only one double bond and is liquid at room temperature.  Olive oil may help protect your heart by lowering cholesterol levels, aiding in blood clotting and regulating blood glucose levels.

Four Bean Salad with Cilantro Dressing

Ingredients:

Cilantro, garlic and jalapeno

1 15oz can each, drained, of:
    black eyed peas
    garbanzo beans
   kidney beans

    black beans

1 clove garlic, minced

1 jalapeno pepper, stemmed & seeded

1 small bunch cilantro

2/3 cup extra virgin olive oil

1/3 cup red wine vinegar

2 tsp Dijon mustard

1 tsp sugar

1 tsp ground cumin (I usually do 1 ½)

1 tsp salt

Directions:

1)  Place beans in a large colander; rinse well under cold running water.  Drain thoroughly; transfer

to a large bowl.

2)  Pulse garlic and jalapeno in a food processor; add cilantro, oil, vinegar, mustard, sugar, cumin,

and salt.  Process until well combined. 

Dressing should look like this!

3)  Pour dressing over beans; toss.  Stir well.  Serve at room temperature or chilled.

Note:  This salad always tastes better after a day of marinating, so I prepare it 24-48 hours in advance and keep it covered in the fridge!

Final product...yum!

So, not only is this side dish good for you, but it also tastes good….seriously good!  I promise this salad will be the hit of any summer barbeque or picnic (oh…Ravinia!).  Plus, its vegan and nut and gluten free, so all can enjoy!

Healthfully Yours,

Meghan