On Behalf of Shrimp

Last Summer I blogged about my disappointment at an episode of Bravo's Top Chef competition reality show in which contestants' only guideline for creating a heart-healthy dish was making it "low in cholesterol."

This led to the usage of meats low in cholesterol but high in saturated fat.

Ironically, saturated fat is more detrimental to blood cholesterol levels than dietary cholesterol.

One contestant was specifically chastised for using lobster -- a higher-cholesterol food containing Omega-3 fatty acids and almost no saturated fat -- while others were praised for using red meats lower in cholesterol but chock full of saturated fat.

I just finished watching this week's episode of Top Chef (currently in its fourth season) and am experiencing a major case of déjà vu.

This time around, the seven remaining contestants were asked to create healthy meals for Chicago's police officers, who often turn to unhealthy fast food dishes for lunch.

The chefs had complete freedom to make whatever dish struck their fancy as long as it contained one whole grain, one lean protein, one fruit, and one vegetable.

Great so far.

Then, on the heels of host Padma Lakshmi talking about this country's battle with obesity and diabetes, they threw in an additional seemingly random rule about dishes being "low carb" and "low sugar."

Huh? A low-carb dish that must include whole grains?

Adding to the "tacked on" feeling of that rule is the fact that when it came to judging, carbohydrate content was not an issue (and it shouldn't be; high fiber is more important than low carb in my book).

I digress.

Spaztic contestant Andrew D'Ambrosi -- who made a poorly reviewed salmon maki roll substituting raw parsnips and pinenuts for rice -- spent a large portion of this episode obnoxiously bragging about the 2 years he spent studying nutrition.

In one scene, he is seen recommending to a fellow "cheftestant" that she not use shrimp since they are high in cholesterol and, therefore, do not fulfill the "healthy" requirement of the challenge.

Andrew, back to nutrition school for you!

Let's put this to rest once and for all. Shrimp are healthy.

Yes, they are higher in cholesterol than other aquatic animals, but dietary cholesterol is less related to blood cholesterol than saturated fat.

Here's the better news -- three ounces of shrimp only provide 0.2 grams of saturated fat. That's a mere 1% of the recommended daily maximum limit.

It also doesn't hurt that those three ounces pack in 18 grams of protein, 300 milligrams of Omega-3 fatty acids, 48% of the selenium requirement, 21% of the Vitamin B12 requirement, and 15% of a day's worth of iron... all in an 84 calorie package!

I am not calling for shrimp to be a daily staple, but don't cast them aside because of their cholesterol profile.

Maybe next time I'll post a Chris Crocker inspired "Leave shrimp alone!" video...

In The News: What's Next? Genetically Modified Bananas With Extra Potassium?

Desperate times do indeed call for desperate measures.

Currently experiencing a lull in revenue, coffee giant Starbucks jumps on the energy drink bandwagon 5 years after everyone else.

That's right -- you can now amp any Starbucks beverage -- hot or iced -- by simply saying "plus energy" at the end of your order (dare you to order a "grande sugarfree vanilla decaf carameal macchiatto with breve plus energy" without stopping to take a breath!).

The "plus energy" concoction -- created by Starbucks' "research and development team, a group of culinary experts, food scientists and product designers" -- includes the usual suspects: ginseng, guarana, taurine, L-carnitine, and B vitamins.

FYI: Guarana is a berry native to South America containing four times as much caffeine as coffee beans. It's extremely popular in Brazil, where it is mainly consumed as a soda, in both regular and diet varieties.

Is all this really necessary in a coffee-based drink? I vote "no."

Why are "energy mixes" billed as the only solution for a drop in energy levels? Is healthy eating and getting enough shut eye not "cool" enough?

And why are we increasingly encouraging people to walk around like the Energizer bunny on crack?

Perfect Pickings: Sliced Bread (Calling Them As I See Them!)

Earlier today I received a comment from a reader named Mel, who shared how difficult it is to find a "truly whole-grain bread that does not have high fructose corn syrup."

I empathize.

So, let's cut down your time in the bread aisle and name names.

The following "approved" breads have at least 3 grams of fiber, are 100% whole grain, and contain NO high fructose corn syrup.

Please note this is by no means a definitive list, as it does not include lesser-known brands. This is but a random sampling from a New York City supermarket.

Small Bites Approved Breads:

* All varieties of Food For Life Ezekiel 4:9 Flourless Sprouted Grain Breads
* Arnold 100% Natural Whole Wheat Bread
* Arnold Natural Flax/Fiber Bread
* Pepperidge Farm 100% Natural 100% Whole Wheat Bread
* Pepperidge Farm 100% Natural 9-Grain Bread
* Pepperidge Farm Golden Harvest Grains
* Sara Lee 100% Whole Wheat Bread
* Vermont Bread Company Soft Whole Wheat Bread

Names Can Be Deceiving...

* Arnold 12-Grain Bread (contains High Fructose Corn syrup and white flour)
* Arnold Double Fiber Whole Wheat Bread (contains High Fructose Corn Syrup)
* Arnold Healthy Multigrain Bread (contains white flour)
* Arnold Hearty Whole Wheat Bread (contains High Fructose Corn Syrup)
* Arnold Whole Grain Health Nut (contains High Fructose corn syrup, only 2 grams of fiber per slice, and contain white flour)
* Dutch Country Stroehmann 100% Whole Wheat Bread (contains High Fructose Corn Syrup and only 2 grams of fiber per slice)
* Healthy Life Bread (contains High Fructose Corn Syrup)
* Pepperidge Farm Farmhouse Soft 100% Whole Wheat Bread (contains High Fructose Corn Syrup)
* Wonder Bread 100% Stoneground Whole Wheat Bread (contains High Fructose Corn Syrup and only 2 grams of fiber per slice)

When in doubt, always read the label!

Perfect Pickings: Sliced Bread

You would think something as simple as nutritious bread would be easy to pick out.

Guess again.

The sliced bread market brings in approximately $18 billion a year, meaning consumers must sort through a maze of brands, health claims, and expensive marketing campaigns.

Alas, Perfect Pickings is here to save the day!

As far as calories are concerned, commercial sliced breads range anywhere from 60 to 120 calories per serving.

These figures mainly depend on the thickness and weight of a particular brand’s slices.

Some clock in at 1 ounce, while another weigh in at an ounce and a half. Some lower-calorie “light breads”, though, constitute a single serving as two slices.

Most standard commercial breads, though, are very similar when compared ounce to ounce.

Don't focus too much on calories -- the differences aren’t that significant, and there are more important values to consider.

Sodium amounts are also fairly consistent across the board, ranging from 120 to 190 milligrams per slice (unless you specifically buy low-sodium varieties or sprouted grain breads, which contain no sodium).

Fiber is the main figure to be on the lookout for. Aim for at least 3 grams of fiber per serving.

Don’t be fooled by varieties consisting of 9, 12, or 15 grains. It is very possible all 15 grains are refined and stripped of their fiber.

You must check the nutrition facts and ingredient list to ensure you are getting a whole grain product.

If “whole wheat flour” is not the first ingredient and each slice provides less than 3 grams of fiber, you are eating white bread (you can thank the addition of molasses for that brown color) with seeds sprinkled on top.

If you see “enriched wheat flour” as the first ingredient, you are not buying whole grain bread. “Enriched wheat flour” is a nice way of saying “white, fiberless flour.”

Keep in mind that Although pure rye bread – popular in Scandinavia – is a whole grain food, the overwhelming majority of rye breads in the United States contain a significant amount of white flour.

Another tricky tidbit – careful with low-calorie “light” breads.

Many boast a fiber content of 5 or 6 grams per serving, but this is mainly due to the addition of cellulose or soy fiber.

Although they operate like insoluble fiber (by helping everything move quickly and smoothly through the digestive system), they do not provide the same health benefits as fiber derived from whole grains.

I recommend avoiding varieties containing high-fructose corn syrup (bread requires a pinch of sugar to soften texture, but HFCS skeeves me out).

Mission: (Semi) Impossible!

A Mighty Tiger's Weak Roar

You can't accuse the folks at Gatorade of resting on their laurels.

However, their new products often leave me furrowing my brow and asking, "Why?".

No, I take that back. I shake my head, grunt, and THEN ask "Why?"

Case in point -- the new Gatorade Tiger, inspired by hotshot golfer Tiger Woods.

According to the beverage's press release, Tiger embodies "mental strength, physical power, and technical perfection."

What these three qualities have to do with drinking a sports drink beats me. Why not attribute them to a unique mixture of hard work, genetics, ambition, and practice?

Anyhow, Gatorade executives heart Tiger so much that they formulated this drink especially for him. Tiger even underwent sweat analysis testing at the Gatorade laboratory facilities.

I would also spend countless hours sweating profusely for a bunch of scientists if I was pocketing a cool $100 million for this five-year development deal like Tiger did.

In any case, this is the same mostly unnecessary product repackaged for a new campaign.

Oh, I'm sorry, Gatorade Tiger has 25 percent more electrolytes. Wow, then it MUST be better, right?

Not quite.

This simply means that a 16 ounce, 100-calorie bottle contains 270 milligrams of sodium (more than a one-ounce serving of Lay's potato chips) and a negligent 80 milligrams of potassium (remember, the daily requirement is set at 4,000).

Let's not forget the 28 grams (7 teaspoons) of added sugar.

Sugar water with salt -- Tiger Woods' secret!

Speaking With...: Mike Levinson

This posting is dedicated to all my male readers.

I'm not playing favorites, but certainly paying homage to the miniscule amount of male Registered Dietitians in the United States.

Just how miniscule? Only 2.5 percent of the approximately 60,000 RD’s in this country are men!

Remember, whereas anyone can call themselves a nutritionist, Registered Dietitians are accredited by the American Dietetic Association.

Aspiring RD's like myself must complete a series of required academic courses as well as a 900-hour clinical internship, and then show they can walk the walk by passing a national exam.

If that isn't enough, they also must complete 75 hours of professional education every 5 years in order to retain the credential.

So, imagine my excitement when I first heard of RD Mike Levinson's new book, Buff Dad, three weeks ago.

Sure, there are plenty of male physicians, anthropologists, physicists, cardiologists, and quacks (oh, I don't know, some guy named Kevin) dipping their toes into the nutrition waters, but it is rare to see a book penned by a male Registered Dietitian.

Buff Dad is a "4-week fitness game plan" tailored for men (fathers or not) looking to tone up and slim down.

Part of it comes from experience.

Despite being an amateur bodybuilder and avid athlete, Levinson -- who holds a bachelors degree of science in nutrition and exercise science from the Univ of Texas and completed his Dietetic Internship at California State University of Long Beach -- gained 50 pounds in two years after his wife had their first child.

The plan outlined in Buff Dad is what Levinson used to, as he puts it, go from a "puffy dad" to a "buff daddy"!

What sets this apart from many other "diet" books is that Levinson instills some valuable lessons on healthy lifelong habits, including portion control, not swearing off any foods entirely, implementing exercise, and enjoying a diet that includes all food groups.

Additionally, Levinson's recommendations can be followed for life. No special supplements, exotic ingredients, or bizarre non-sensical rules.

Unlike many other nutrition and fitness books aimed at men, the ultimate goal here is not to bulk up and reach Vin Diesel-like proportions. The focus is on healthy eating, toning up, and looking YOUR personal best, not that of advertisers'.

Buff Dad's central "theme" surrounds the male sex hormone, testosterone.

"Testosterone is the key to gaining that lean muscle and burning stubborn body fat," says Levinson.

In the book, he urges readers to include certain testosterone-boosting "powerfoods" on a daily basis, including tried and true classics like beans, poultry, and eggs, as well as some surprising ones -- broccoli, brussels sprouts, and garlic.

"Testosterone is shown to help men improve muscles mass and decrease body fat. The more muscle mass you can add to your body, the higher your metabolism which means you burn more calories and fat throughout the day," he explains.

Levinson believes that a steady intake of these foods, in combination with a consistent workout plan (also detailed in the book), helps tone up and boost metabolism.

"Food is the most powerful fuel and drug to help athletes and people who want to get in shape and be healthy," Levinson says.

Small Bites landed an interview with this buff dad (and author). Our exchange follows.

How does this plan fit into a vegetarian lifestyle? I specifically ask since lean beef and poultry are two of the top ten testosterone "powerfoods".

There are many vegetable-based testosterone foods which a vegetarian can include.

[For example], lacto-ovo vegetarians [those who consume dairy and egg products] can eat eggs and egg whites.

The most important factor [, though,] is to follow the diet plan and make sure to eat small meals throughout the day and watch portion sizes.

Are there any foods that decrease testosterone levels? This kind of ties in to the first question, because I'm thinking along the lines of soy and phytoestrogens. Would a diet high in soy foods (ie: having soymilk, tofu, soy crisps, and soy burgers as daily staples) be detrimental?

A diet high in soy based products could actually increase the production of estrogen in the body. High estrogen levels could potentially increase a man's chances of getting gynocamastia (breast tissue “man-boobs”) and also increase risk of breast cancer.

[But] I think including some tofu, soy beans and other soy based products is fine, and encouraged, especially if someone is a vegetarian. They need that protein to build muscle mass and further to increase metabolism [in order to] burn more fat.

The plan recommends 30 minutes of weight-bearing exercises three times a week, and 30 minute of cardio another 3 days of the week. If someone were pressed for time, could they do 30 minutes of cardio the same day/session as their 30 minutes of weight-bearing exercises, or is that going to have counter effects?

Yes they can- exercise is cumulative, which means [that] as long as you do three times a week of weight training to build lean tissue and three to four days a week of cardio to burn body fat and increase stamina and cardio health, that is fine.

I recommend doing some form of exercise at least five days a week so doing cardio and then weight training on the same day is fine but I believe another day or two of walking or biking or some form of cardio is a must.

The book mentions low-fat diets as detrimental for men since they lower testosterone levels. However, low-fat peanut butter and fat-free yogurt are listed as suggested foods. Are these recommendations based on lower-fat varieties contributing less total calories?

Yes- I believe in a well balanced diet and try to avoid higher fat (saturated) yogurts- these are not that good for you because of the higher saturated milk fat.

As for peanut butter- I believe it is a wonderful food but high in calories because of the fat content so trying to get just a little less fat translates to lower calories.

I do not believe in low fat and high carb diets and in this day- you could potentially eat a virtually fat free diet (the 1980s and 1990s) and not see results.

From a training perspective, what are some of the most common mistakes you see men make at the gym?

Some common mistakes men make at the gym or [when] working out at home is doing the same body part (i.e. abs or biceps or chest) everyday and not working other muscle groups.

Also working the same muscle everyday or every other day does not allow that particular muscle to rest and recuperate.

A total body workout with minimum amount of time is ideal and the standard now.

What would you say to a man who comes to you, is about 50 pounds overweight, wants to get his health and fitness back, but has no idea where to start?

Buy Buff Dad and get started on the program. It will be an easy way to get in shape without buying expensive machines or exotic foods.

Thank you once again to Mike Levinson for his time.

If you are interested in learning more, visit him at the Buff Dad website.

Quick and Healthy Recipe: Whole Grain & Flaxseed Pancakes

I spotted this recipe in the back of an Arrowhead Mills multigrain pancake and waffle mix I bought, and tinkered with it a little.

The end result makes for a delicious and very nutritious brunch.

Preparation Time: 15 - 20 minutes
Yield: 4 Pancakes
Serves: 2

INGREDIENTS

¾ cup whole grain/multigrain pancake mix (i.e.: Arrowhead Mills)
1 Tbsp. canola oil
½ cup + 2 Tbsp. soymilk (highly recommend plain or unsweetened varieties)
¼ cup chopped walnuts
1 Tbsp. vanilla extract
2 Tbsp. ground flaxseed
Trans-fat free margarine/Earth Balance "butter" sticks (enough to grease skillet)
2 medium bananas
1 cup sliced strawberries

INSTRUCTIONS

1. Combine pancake mix, canola oil, soymilk, chopped walnuts, vanilla extract, and ground flaxseed in medium bowl.
2. Stir lightly until ingredients are evenly mixed. The batter will be a little lumpy; this is normal. DO NOT OVERMIX.
3. Lightly grease skillet and place over medium flame.
4. Gently pour batter into skillet (remember, this batter makes four pancakes.)
5. Flip pancakes as soon as golden brown color appears on bottom.
6. Once pancakes are evenly cooked, serve on plate and top with bananas and strawberries.

NUTRITION FACTS (if using unsweetened soymilk)

Per serving (2 pancakes, topped with bananas and strawberries):

552 calories
1 g saturated fat
12 grams monounsaturated fat (the fat that helps reduce LDL cholesterol and heart disease risk that most people do not get enough of)
1.6 grams Omega-3 fatty acids (in the form of ALA; 75% of a day’s worth)
412 milligrams sodium
12 grams fiber
5 grams added sugar
11.5 grams protein

Excellent source of: fiber, whole grains, monounsaturated fat, Omega-3 fatty acids, vitamin E, vitamin C
Good source of: protein, potassium, manganese, niacin, thiamin, riboflavin, folate, vitamin B6

Down with Diets: Part 2

Another video has been uploaded to the Small Bites Nutrition Channel on YouTube.

This time around, I'm sharing more of my concerns surrounding mainstream diets; in particular, why they often cause more harm than good.

Rather than go "on" a diet (and, thereby, go "off" at some point), it is much more effective to embark on a journey of fine tuning eating habits and behaviors.

This latest video discusses diets with stages and phases, the problematic overgeneralizing most diets fall prey to, and how the convenience of delivered diet-friendly meals can be a catch-22.

Watch the video by clicking here or view it underneath this sentence!

Numbers Game: Answer

Recent studies by Brian Wansink of Cornell University's Applied Economics and Management Department and Pierre Chandon of the European Institute for Business Administration found that, on average, people underestimate the caloric content of "healthy sounding" dishes (like a grilled chicken salad, pictured right) at chain restaurants (and most dishes at "healthy sounding" restaurants) by 20 percent.

This false sense of security is quite deceptive.

It's one thing to eat a grilled chicken breast on a bed of vegetables with a tablespoon of dressing or olive oil and balsamic vinegar, but quite another to accompany it with a ladle of dressing that can contribute up to 500 extra calories.

And it's not just calories that can be underestimated with healthy sounding choices.

Here's a shocker:

An order of medium fries at McDonald's contributes 221 milligrams of sodium to your day.

An Asian chicken salad from that same chain? 1,030 milligrams -- and that's before you add a single drop of dressing!

Once you pour that packet of dressing on, the total sodium content shoots up to 1,790 milligrams.

The best tactic is to always be aware of what you are eating.

For instance, does your grilled chicken sandwich come slathered with a thick layer of mayonnaise? Is your whole wheat wrap a foot long? Is your brown rice and vegetable stir fry drowning in sauce?

Don't be afraid to take charge, either. Ask for the dressing on the side, substitute mustard for mayo on your sandwich, and request that your stir fry be "light on the sauce."

Just remember to tip well!

You Ask, I Answer: Sugar

I know that sugar is sugar and it all does the same thing in our body, [but] can you tell me the difference between the sugars?

For coffee and cooking, does it really make a difference to use organic cane sugar, raw sugar, or brown sugar??

I am just uncertain of all the different types and why people are spending 3-4 times more money on these types.

-- Katie
Via the blog

The difference between sugars really comes down to processing method and purpose of use in baking.

As far as our bodies are concerned, 1 teaspoon of any sugar (4 grams of sugar) provides 16 calories.

In baking, though, different sugars have distinct properties.

In general, sugar -- no matter what kind -- gives tenderness to (and is responsible for the browning of) baked goods.

Keep in mind that table sugar, raw sugar, and organic cane sugar can be used interchangeably when baking.

The only differing characteristic is their processing method.

Many vegetarians and vegans, for instance, prefer raw sugar since animal byproducts are not used during filtration.

“Raw sugar” is a misnomer, though, since it is processed (albeit minimally) to remove contaminants.

Confectioners’ sugar is basically powdered white sugar with some cornstarch thrown in. Bakers defer to it when it comes to preparing frostings and meringues.

Brown sugar, meanwhile, is standard sugar with molasses. It is used in baking to add a distinct flavor and provide an even softer texture.

As for why some people spend 3 or 4 times more for things like "organic raw sugar" -- chalk it up to smart marketing practices!