Consider Me Amazed

I always like to taste products tailored to people on modified diets (i.e.: people living with diabetes, celiac disease, or lactose intolerance).

While I do not have a condition that requires me to avoid specific ingredients or keep my intake of a certain nutrient below a certain amount, I strongly believe that to get a firm grasp on the nutritional lifestyle of a given condition, I have to be familiar with what is available to that population.

Whenever I have tried sugar-free varieties of popular sweets (mainly meant for people who have diabetes and not anyone looking to lose weight since these products add more fat to balance out the absence of sugar, thereby being just as caloric as regular versions), I have been disappointed.

The presence of sugar alcohols usually imparts a strange aftertaste, and one too many bites of sugar-free chocolate often result in awful gastrointestinal effects.

I will never forget an incident where a "sugar-free" muffin (chock full of maltitol) had me bent over in pain for two hours from the absolutely horrible stomach pain.

Alas, my faith in diabetic-friendly desserts has been reawakened by So Delicious Sugar-Free ice cream bars.

These soy (yes, they are also lactose-free!) bars (available in fudge or vanilla bar varieties) are not only sugar-free, but also "artificial-sweetener free"!

Even better, they do not pump up the fat content to make up for the decrease in sugar.

A look at the ingredient list reveals: Organic soymilk, filtered water, vegetable glycerine, soybean/safflower oil, chicory root extract, cocoa (processed with alkali), gum acacia, erythritol (sugar alcohol from natural fermentation), vanilla extract, tricalcium phosphate (a natural source of calcium), guar gum, carrageenan, natural flavors.

Before having my first bite, I was skeptical. How on Earth, I thought, are they going to make ice cream taste good without any sweetness?

Well, the folks at So Delicious quickly won me over.

So much so that I recommend these 80-calorie bars to anyone looking for a low-calorie sweet treat to satisfy a chocolate craving.

Shame On You/Say What?: Intruder Alert!

A reader by the name of Rachelle recently left a comment on this blog notifying me about author John Gray's foray into nutrition.

If the name sounds familiar, it's because Mr. Gray is the author of Men Are From Mars, Women are From Venus.

Despite a lack of nutrition credentials, Mr. Gray now considers himself knowledgeable enough to dole out nutrition advice. Oh, joy.

Perhaps it is the "PhD" after his name that gave him this confidence, although that credential has been severely questioned.

In any case, Mr. Gray offers nutritional cleanses retreats (red flag, anyone?) and hawks -- are you ready for it? -- Mars & Venus shakes.

According to Mr. Gray, these shakes offer the "ideal balance of nutrients" for men and women. Don't you love vague pseudo-science catch phrases?

You do? Great, because here's another one: "the shakes are designed to assist the brain in functioning in a more balanced and harmonious manner."

Mr. Gray also claims these shakes get you to your ideal weight. If you need to lose, you will lose. If you need to gain weight, you will gain. I would love to see the randomized double-blind control trials that confirm this (because I'm so sure he conducted them.)

Despite having the exact same ingredients in different amounts, Mr. Gray claims the Mars shake produces more dopamine in the brain, while the Venus shake produces more serotonin.

Huh? Both shakes contain a protein powder. Protein-rich foods cause a surge of dopamine. So, how then, does the Venus shake differ?

If you're looking to lose weight, Mr. Gray has you covered!

All you have to do is buy his shake powder (of course!) and have it as your breakfast and dinner.

For lunch, you can eat a salad "with as many raw vegetables and avocado as you wish" as well as some form of protein, all topped with olive oil and either lemon juice or vinegar.

Although Mr. Gray claims the "effortless weight loss" (15 pounds a week, he claims!) is due to the magic ingredients in his shake, it's clear that the "magic" is simple caloric deprivation.

How can you NOT lose weight if your only solid meal of the day is a salad and your other two meals each consist of one scoop of powder and eight ounces of water?

Despite all the fantastic claims, the small print at the bottom of his website reads "John Gray's Mars & Venus LLC does NOT guarantee weight loss."

Hmmmm... interesting how he never mentions that in his breathless infomercials where he mentions how "life changing" his shakes have been!

Now we come to my favorite part -- the head-scratching nutrition-related statements:

* The weight loss cleanse prohibits the intake of any dairy, yet the shakes -- which are a significant part of the cleanse -- contain whey protein!

Newsflash, Mr. Gray, whey protein is a dairy protein!

* Mr. Gray on Omega-3's: "A couple of tablespoons of flaxseed [have as many Omega-3's] as a meal of salmon."

Firstly, how big is a "meal of salmon"?

Additionally, can you say "back to Nutrition 101 for you"? The Omega 3's in flaxseed consist of alpha linolenic acid, whereas salmon offers Docosahexaonoic acid (DHA) and eicosapentaenoic acid (EPA).

It is not an equal comparison!

* Mr. Gray hates soy, mainly due to its phytate content, which blocks mineral absorption.

Had he bothered to research the topic, he would have realized that although phytates interfere with the absorption of some minerals, they also offer a variety of well-documented health benefits.

Tannins in coffee and tea interfere with iron absorption, but that doesn't mean coffee and tea are "bad" beverages.

* Mr. Gray refers to a food that contains a certain amount of cholesterol as one that provides "3% of the daily requirement."

Wrong again! There is no daily requirement for cholesterol; it is not an essential nutrient. The 300 milligram figure is considered a "limit," not a requirement.

* Mr. Gray claims coconut is the only food that contains lauric acid.

Not so! Goat's milk, cow's milk, and palm kernel oil also contain the fatty acid.

These examples merely scratch the non-sense surface.

As I said in an earlier post -- enough is enough! The last thing anyone needs is more inaccurate nutrition advice from individuals who don't possess even the most basic knowledge!

This Earthling is not amused.

You Ask, I Answer: Weston Price Organization

What do you know about the Weston Price Foundation?

-- Dennise O'Grady
Bay Head, NJ

Let's start with the positive -- they advocate for small farmers, and particularly strengthening farmer-to-consumer relationships.

Other than that, I view them as an extremist group that tends to border on silliness. That's their logo, by the way, which, they explain, illustrates Western societies' narrow-mindedness towards food.

An odd choice, since the "narrow vision" includes everything from Houston to Peruvian highlands to the Caribbean. Meanwhile, a lot of the nations in the "wide" circles have just as many problems with obesity, diabetes, and junk food consumption as the United States. I don't get it.

Their core belief? Full-fat raw dairy, butter, red meat, and soaked grains are the answer to a healthy life, while plant-based diets are the root of all health problems.

I'll let their writing speak for itself.

Exhibit A:

"According to an article in the Washington Post ("Don't have a cow, Mom," October 31, 2006) vegetarianism among teenagers is increasing. Vegetarian families eat a more varied diet, we are told, which includes such yummies as rutabaga and tofu. Not to worry, Mom, says the American Dietetic Association, ". . . a well-planned all-veggie diet for children and adolescents can be nutritionally sound. . . " as long as teens consume soy beverages and cereals fortified with vitamin D and B12. The dietitians claim teens can get adequate calcium, iron, zinc and protein from vegetables, grains, fruit, and, of course, soy foods. No mention is made of vitamin A, so necessary for reproductive health, nor of the downside of all those soy foods. So, don't have a cow, Mom. Just don't expect to have any grandchildren."

Gee,I must have missed all the headlines about vegetarian women being physically incapable of having children!

I have so many problems with that paragraph I don't even know where to begin.

First of all, vegetarianism does not necessarily translate into a high consumption of soy foods.

Additionally, the term "soy foods" is too broad. Adding nutrient-packed soy foods like tempeh or tofu to a dish is very different from eating two bags of processed soy chips every day.

As for vitamin A: we know that 12 micrograms of beta-carotene equal 1 microgram of Vitamin A. We also know that women need 700 micrograms of vitamin A a day.

Let's do some math. A half cup of cooked sweet potato provides approximately 7,000 micrograms of beta carotene, which translates into roughly 580 micrograms of vitamin A (more than three quarters of a day's worth!)

If this women were to then eat some carrots, an orange, an egg, some vitamin A-fortified milk, or a grapefruit that same day, they would easily meet their vitamin A requirement. So, what is the problem?

Exhibit B:

"George Rene Francis of Sacramento, who turned 110 this year, enjoys "tons of milk, tons of eggs, lard on bread and salt pork sandwiches." He avoids visits to the doctor but smokes cigars. He credits his virility to a combination of fresh camel's milk, daily walks and plenty of meat—rabbit, lamb, chicken and wild animals, which he still hunts himself (www.telegraph.co.uk, August 24, 2007)."

This is what you call bad science. No, make that horrendous science. Using an anomaly as proof of something is ludicruous. It's akin to a tobacco company using this news item to show that, hey, smoking is harmless!

Exhibit C:

"Today's dietary gurus tell us that we must eat vegetables and fruit to obtain vitamins and minerals. Per Magnuson, an astute member from Sweden, points out that fruits and vegetables cannot compare in nutrient levels with animal foods, especially nutrient-dense animal foods like liver. Here's what we came up with as a way of assessing the nutritional value of fruits and vegetables versus meat and liver. Note that every nutrient in red meat except for vitamin C surpasses those in apples and carrots, and every nutrient-including vitamin C-in beef liver occurs in exceedingly higher levels in beef liver compared to apple and carrots."

What a riot! How can someone in the nutrition field expect to be taken seriously when they don't take into account phytonutrients (which, by mere definition, are only available in plant foods)?

Good luck getting fiber from liver, too.

I also can't comprehend how so-called "experts" don't mention that one of the causes of hypervitaminosis A (vitamin A toxicity) is frequent consumption of liver!

Exhibit D:

"According to government and media health pundits, the top best 14 foods are:

1. Beans
2. Blueberries
3. Broccoli
4. Oats
5. Oranges
6. Pumpkin
7. Salmon
8. Soy
9. Spinach
10. Tea (green or black)
11. Tomatoes
12. Turkey
13. Walnuts
14. Yogurt
    

This uninspiring list reflects the current establishment angels (anti-oxidants and omega-3 fatty acids) and demons (saturated fats and animal foods).

Our list of the 14 best top foods, foods that supply vital nutrients including the fat-soluble vitamins, looks like this:

1. Butter from grass-fed cows (preferably raw)
2. Oysters
3. Liver from grass-fed animals
4. Eggs from grass-fed hens
5. Cod liver oil
6. Fish eggs
7. Whole raw milk from grass-fed cows
8. Bone broth
9. Shrimp
10. Wild salmon
11. Whole yogurt or kefir
12. Beef from grass-fed steers
13. Sauerkraut
14. Organic Beets

A diet containing only these foods will confer lifelong good health; a diet containing only the foods in the first list is the fast track to nutritional deficiencies."

Except that no one is saying people should limit themselves to the first fourteen items; rather, the recommendation is to include as many of them in your diet as you can. Making an argument based on erroneous pretenses is futile.

And what is up with the feeble "uninspiring list" diss? If anything, the first list has more variety and color than Weston A Price's!

Besides, does anyone really believe that a diet rich in tea, fruits, and vegetables causes nutritional deficiencies?

And where did the list attributed to "government and media pundits" come from? That list is not nutrition dogma by any means; any dietitian will tell you that you can be perfectly healthy without ever eating a tomato or a pumpkin as long as your overall diet patterns are healthy.

Again, illogical conclusions based on bad science.

I rest my case.

UPDATE: Since this post went up, I have received many comments on other (non-related) postings from "anonymous" sources who, ever-so-coincidentally, suggest I take a look at the Weston Price Organization's website for the "truth."

You Ask, I Answer: Mock Meats

From a nutritional standpoint, what do you think of fake meats like Tofurkey or Boca [soy-based] burgers?

Seems like they are a kind of vegetarian junk food.

-- Christine (last name unknown)
Via the blog

Soy burgers, hot dogs, and turkeys are a great way to add protein to a meal while keeping excess calories, saturated fat and cholesterol at bay.

I personally love to throw in some soy beef crumbles into my chili recipe for a burst of meaty texture.

When I want to indulge in some vegan comfort food, Boca's meatless chicken nuggets hit the spot.

The main concern with these types of foods is their high sodium levels.

Remember, the more processed a food, the higher its sodium content (one exception to this rule is smoked fish, which is not processed, but simply has a high amount of salt added on.)

So, yes, it is fairly accurate to think of these foods as "vegetarian junk food" in the sense that they should not be daily staples. There are far more nutritious choices out there.

Granted, not all mock meat offerings are very high in sodium.

One Boca Burger patty, for instance, contains 280 milligrams and just 70 calories.

If you are enjoying it with some steamed broccoli and a baked potato, the entire meal should not surpass the 450 or 500 milligram mark.

Other brands, however, can offer as much as 450 or 500 milligrams of sodium in just one patty.

As always, be sure to check the label. You want to choose varieties offering no more than 300 milligrams of sodium.

It is also worth pointing out that many "fauxburgers" are made from a mix of soy and wheat gluten, providing some of them with as much as 4.5 grams of fiber per patty. Certainly a nice bonus!

In the same way that an omnivore should not eat hamburgers on a daily basis, a similar principle can be applied to meatless alternatives.

Enjoying them once or twice a week is not a problem, but the bulk of the diet should not come from the frozen foods section.

You Ask, I Answer: Food Allergies

I have been feeling sluggish and bloated for almost 6 weeks now.

One of my friends thinks it is probably a food allergy, either corn, wheat, or soy.

Do you agree?

-- (Name withheld)
(Location withheld)

Not really.

Let's first begin with some basic definitions.

A food allergy means your body is developing antibodies in response to specific food proteins.

This is different from a food intolerance, which has to do with the body's inability to break down certain substances, often resulting in gastrointestinal distress.

While wheat and soy allergies are common, corn allergies are not.

Additionally, corn allergies trigger symptoms like wheezing, sneezing, and swelling of the throat and face almost immediately. They go far beyond simply feeling "sluggish."

Keep in mind, too, that feeling sluggish and bloated are not necessarily allergic reactions.

Feeling sluggish can be a result of many other things -- stress, iron-deficiency anemia, not consuming sufficient calories, etc.

It concerns me that there is so much self-monitoring happening with allergies. To truly know what is going on, you need to see a specialist who has experience with food allergies.

Otherwise, you run the risk of misdiagnosing or overlooking a more important issue.

You Ask, I Answer: Nut Butters

I am allergic to peanuts, so peanut butter is out of the question for me.

Of all the other nut butters, which is the most nutritious?

-- Danielle Spolner
San Francisco, CA

All nut butters share similar nutritional profiles.

Peanut, almond, cashew, sunflower seed, and soynut butters all offer protein, healthy fats, and between 175 and 200 calories in a 2 tablespoon serving.

One big plus about almond, cashew, and sunflower seed butters is that they are only available in natural form (meaning they exclusively made of crushed nuts and, in some cases, salt), whereas some brands of peanut and soy butters add partially hydrogenated oils (trans fats) and sugar.

That said, there are a few differences worth pointing out.

Almond butter is the most caloric, but it also offers the highest amount of monounsaturated (heart healthy) fat, vitamin E, and manganese. Of all the nut butters, it has the lowest protein content (4 grams per serving.)

Cashew butter offers the same amount of calories as peanut butter but offers the least amount of vitamin E per serving (2 percent of the Daily Value.)

Sunflowerseed butter is very similar to peanut butter, but offers half the monounsaturated fats.

Soy butter is the highest in protein and lowest in calories. It also, however, provides the lowest value of monounsaturated fats.

Since the differences are quite minimal, I suggest you simply pick the one you enjoy most.

You Ask, I Answer: Dairy

What are your thoughts on milk?

Specifically about the fact that the dairy industry has convinced millions of people, thanks to a very expensive campaign, that milk is the best source of calcium and vitamin D?

There are other ways to get calcium, including broccoli and other greens, so why does milk always show up as the best source?

Humans are also the only species to drink milk as adults. Don't you find that odd? Doesn't the fact that millions of people are allergic to milk mean that it's unhealthy?

Also, I read that there is an addictive component in milk (I think casein?) that keeps people coming back for more, including babies.

Am I healthy if I don't drink milk? What if I do?

-- (Name withheld)
Brooklyn, NY

Quite a lot of questions. Let's take them piece by piece.

My thoughts on a milk? It is a beverage that, depending on the variety, can be a healthy or not-so-healthy choice.

A glass of skim or low fat milk with your breakfast? Great source of calcium, phosphorus, magnesium, riboflavin, and protein.

An extra large latte with half and half? All you're really getting is a boatload of calories and saturated fat (half and half contains very little protein and calcium.)

Is the milk lobby a powerful presence in Washington? You betcha. Why else do you think the "dairy" group in the food pyramid is now called the "milk" group.

That is one change I am very unhappy about, as it takes away attention from other healthy options like yogurt, and cottage cheese.

That said, dairy products truly are a good source of calcium. Not only is the quantity of said mineral rather high, it is also among the most absorbable.

As for vitamin D -- it is not naturally present in milk, but is rather there as a result of fortification. Cereals, orange juice, and soy drinks are also fortified with just as much Vitamin D, so I do not consider dairy to be the "go to" food for the sunshine vitamin.

Besides, a glass of milk provides approximately one tenth of the daily Vitamin D requirement, so the best way to get the sunshine vitamin is to soak up about 20 minutes of sunlight a day and, in my opinion, pop a supplement.

Can you get sufficient calcium without dairy? Absolutely. Nowadays, with calcium-fortified juices and soy products, there is no reason for the word "vegan" to mean "calcium deprived."

There are also a variety of non-dairy foods that naturally contain calcium: tofu, tempeh, and soybeans among them.

Keep in mind that some leafy green vegetables (spinach, beet greens, and rhubarb) contain oxalates, which bind to calcium and greatly reduce its absorption.

If you're looking to get some calcium from vegetables, opt for collard greens, bok choy, and kale.

Seaweed also happens to be a great non-dairy source of calcium.

As for the argument that humans are the only species to drink milk as adults (and therefore some sort of natural aberration), it's one of those leaps of logic that makes absolutely no sense to me.

Other animals don't have the choice to drink milk as adults.

After a certain time, their mother's milk supply is gone, and they certainly don't have supermarkets to shop at, or other species to cuddle up to and start suckling from.

The "humans are the only animals to drink milk as adults" argument isn't even true.

I can tell you from personal experience that if I pour cow's milk into a bowl, my cat will happily drink it without any prodding on my part.

Human allergies with milk have nothing to do with its status as "healthy" or "unhealthy" food. Many people are allergic to peanuts and shrimp, two very healthy foods.

As for there being an addictive substance in milk, I haven't seen that mentioned anywhere in the literature. The reason why babies "keep coming back for more" is because their mothers are feeding it to them.

I firmly stand in the middle of this issue. I believe a perfectly healthy diet can be milk-free just as I believe that milk can be a nutritious beverage.

Personally, I am partial to organic milk from grass-fed cows.

For the record, I have no issues with pasteurized milk. I don't see any reason to start seeking out raw milk (remember, we don't need digestive enzymes from food, so the fact that these enzymes are killed when milk is pasteurized means nothing.)

What I find horribly messed up is that the milk from a cow that eats nothing but grass and is not pumped up with any Franken-hormones (the ONLY milk available at one point in time) is now a "luxury" high-cost product. Ugh.

You Ask, I Answer: Soy Frozen Desserts

What’s your opinion on soy frozen desserts, like Turtle Mountain Purely Decadent Dairy Free Ice Cream?

Are they any healthier than real ice cream?

-- Anonymous
Via the blog

Although many people view soy desserts as “healthy”, this isn’t always the case.

As far as the Purely Decadent brand you mention is concerned, it is definitely lower in saturated fat (about 65% lower) and higher in fiber (chicory root extract boosts the fiber content to 5 grams per serving) than most standard dairy premium ice creams.

However, the sugar content is the exact same as that of Ben & Jerry’s or Haagen Dazs -- approximately 22 grams (or 5 teaspoons' worth) per serving.

Calorically speaking, a half cup serving of Purely Decadent's chocolate flavor clocks in at 210, slightly lower than Haagen Dazs' 270 calories and Ben & Jerry's 260.

However, dairy ice cream varieties, like Edy’s, offer 150 calories and 15 grams of sugar per half cup serving (the "light" version adds up to a mere 120 calories per cup.)

My main rule with ice cream is that consumers should choose it based on taste preferences, not health.

If the ice cream you happen to like is high in calories and saturated fat, be mindful of your portions or, even better, have it only at the ice cream parlor (rather than in your freezer.)

If Purely Decadent is your treat of choice (I can understand why, all varieties are delicious!), savor and enjoy, but for all intents and purposes, when it comes to how much (and often) you eat, treat it like real ice cream.

In The News: Nutritional Sensationalism

“Tofu ‘may raise risk of dementia,” BBC’s headline cries out.

Well, read further and you discover that’s a bit of a stretch.

A recent study published in the journal Dementias and Geriatric Cognitive Disorders discovered that “high tofu consumption - at least once a day - was associated with worse memory, particularly among [men and women over the age of 68.]”

It’s worth pointing out that this study only had 719 participants, all of whom lived in the urban and rural regions of Java, Indonesia.

In other words, this isn’t the type of research study that pulls too much weight.

According to the research, “phytoestrogens - in high quantity - may actually heighten the risk of dementia” among adults over the age of 65.

More specifically, it is believed that “phytoestrogens tend to promote growth among cells, not necessarily a good thing in the ageing brain.”

Very well.

But then we get to this jewel:

“A third theory is that damage is caused not by the tofu, but by formaldehyde, which is sometimes used in Indonesia as a preservative.”

I have read the study, which specifically mentions that formaldehyde “can induce oxidative damage to fontal cortex and hippocampal tissue.”

Interestingly, damage to the the frontal cortex manifests as the classic Alzheimer’s action of performing an action repeatedly several times, as well as a deterioration in complex reasoning.

Hippocampal tissue, meanwhile, is damaged by Alzheimer’s disease.

I really dislike the way the media presents these studies because they leave out crucial details and often times unfairly demonize a food that doesn’t deserve such a horrid reputation.

Even the lead researcher Professor Eef Hogervorst raises the "Don't be too tough on tofu" flag.

“[She] stressed that there was no suggestion that eating tofu in moderation posed a problem.”

Lastly, the overwhelming majority of research of nutrition and dementia points to plant-based diets rich in phytonutrients and whole grains to be the most effective at reducing risk.

Quick & Healthy Recipes: Ultimate Yogurt Bowl

I came up with this concoction last year and it soon became one of my favorite breakfasts.

Depending on your caloric requirements, you may opt to have it as a weekend brunch item or have it as your weekday breakfast with a few modifications (detailed at the end of the post).

Either way, it's a delicious source of calcium, Omega-3 Alpha Linolenic Fatty Acids, heart-healthy fats, and fiber (including a spectacular 3 grams of the soluble, cholesterol-lowering variety).

6 oz. non-fat plain dairy or soy yogurt (I prefer Greek yogurt's taste and texture)
6 oz. low-fat plain dairy or soy yogurt (see parenthetical comment above)
1/2 cup strawberries, chopped
1 medium banana, sliced
1/4 cup walnuts, chopped
1/4 cup oat bran
3 Tablespoons ground flaxseed

Get all the ingredients into a bowl and mix them together. Yum!

NUTRITION FACTS

646 calories
23 grams fat
3 grams saturated fat
16.6 grams fiber
40 grams protein
300 milligrams calcium (30% of the Daily Value)

Note: If you are preparing this with "regular" (non-Greek) yogurt, protein adds up to 29 grams and calcium totals 700 milligrams!

If you need to lower the calories, try one -- or more -- of the following options:

Omit the banana and save 105 calories (fiber total decreases to a still excellent 13.1 grams)
Omit the walnuts and save 131 calories (the ground flaxseeds still deliver Omega-3 fatty acids, and you only lose 1.3 grams of fiber)
Lower the ground flaxseed to 1.5 tablespoons and save 55 calories (the end result will contain 13 grams of fiber).

Cous Cous, Flaxseed, and Soy... Oh My!

Hodgson Mill offers a wide breadth of healthy products -- from ground flaxseed to whole wheat pastas to whole grain pancake and waffle mixes.

I fully trust that anything they advertise as "whole grain," truly is.

No sneaking in refined flours or tacking on isolated fibers to bulk up values on their food label.

One of my favorite Hodgson Mill offerings is the whole wheat cous cous with soy crisps and milled flaxseed.

It takes less than ten minutes -- and no cooking skills whatsoever, simply boiling water and stirring for 5 seconds -- to get it from the box to your table.

The best part? Each serving provides 6 grams of fiber, 16 grams of protein, 0 milligrams of sodium, and a terrific 450 milligrams of ALA Omega-3 fatty acids in a 230 calorie package.

The ingredient list is beautifully simple. Whole wheat cous cous, soy crisps, and milled flaxseed. That's it.

I love having it as a side dish topped with a sauteed-in-olive-oil mix of garlic, onion, and peppers.

Another tasty idea is to use it as a base for a refreshing summer salad -- simply toss in raisins, chickpeas, diced carrots, red and green pepper strips, and chopped fresh cilantro.

A triumphant trio indeed.

You Ask, I Answer: Soy

I have heard some forms of soy (i.e.: the fermented kinds) are more healthy than others.

I have also heard tofu is basically a processed product "cut" with the equivalent of plaster of Paris.

Soy and soy-based products are tooted by the supposed health conscious community as wonder foods, and i think people are often misinformed in regards to soy products being healthy.

For instance: those faux chicken patties. How can something so processed be healthy?

Wouldn’t a person be better off choosing an organic grain-fed chicken breast over something of this nature? likewise, organic soymilk [unsweetened of course] vs organic milk??

And what about soy estrogens???

-- Brooke Green
Brooklyn, NY

Thank you for bringing up the issue of “wonder foods.”

Although certain foods are more nutritious than others (quinoa surpasses white bread, for example,) I think it is dangerous to label anything as a “wonder food.”

Such a term inaccurately suggests such foods can be eaten in unlimited amounts.

Remember -- all calories, regardless of the source, add up.

Extra virgin olive oil certainly has its health benefits, but drowning a salad in 4 tablespoons of it adds 500 calories.

Anyhow, the key with soy -- like with any other food -- is to mainly consume it as minimally processed as possible.

This applies to other foods as well. Take potatoes as an example. It is obviously better to consume them baked and with their skin than out of a Pringles tube.

So, tempeh (fermented tofu) and edamame offer more nutrition than a processed soy product that could very well contain added sugars, excess sodium, and trans fat.

This can also be equated to whole grains.

Some people think a whole grain cookie is automatically healthier than a standard cookie. Not necessarily.

If the whole grain cookie has twice the calories, sugar, and trans fat of the standard cookie, the whole grain benefit is thwarted.

I consider the issue of faux chicken patties versus organic chicken breasts to be more about personal ethics than nutrition.

I think many people choosing faux meats do so out of a personal decision to not eat meat, rather than from a “what is less processed?" angle.

Keep in mind, though, that many times meat-based frozen products are nutritionally inferior to soy-based ones.

As far as tofu is concerned -- it is one thing to eat "tofu hot dogs" (which are highly processed and thereby high in sodium and chock full of preservatives,) but cubes of regular tofu (pictured, right) thrown into a vegetable stir fry is a great way for vegetarians to get protein, calcium, and Omega-3 fatty acids.

As for the soy-based estrogens, the only people who should be concerned are women living with breast cancer who consume four or more servings of soy on a daily basis.

Otherwise, there is absolutely no research showing that one or two daily servings of soy in a healthy individual poses any sort of health risk.

I don't recommend gobbling down oodles of soy every day because it contributes quite a bit of Omega 6 fatty acids to the diet (which in itself is not bad, but the typical US diet provides way too much of it and not enough Omega 3's -- nowhere near the ideal ratio.)

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.

You Ask, I Answer: Menopause

What nutritional requirements should I be on the lookout for as I go through menopause?

-- Lena Hill
Boca Raton, FL

Since menopause is a time when a woman’s body undergoes a number of changes (among them hormonal, since estrogen and progesterone production is halted), nutrition recommendations are slightly altered.

To begin with, there is a fairly decent body of research linking diets rich in phytoestrogens (plant versions of estrogen) with alleviation of some menopause symptoms.

It is worth pointing out that phytoestrogens are not as powerful as human estrogen, so in order for them to have any sort of therapeutic effect, they need to be consumed in fairly large quantities on a consistent (daily) basis.

Although there are approximately 30 different forms of phytoestrogens, isoflavones and lignans are the two most commonly cited as helpful with menopause symptoms.

Legumes (including lentils, chickpeas, and soybeans) are good sources of isoflavones, while flaxseeds and bran are the best sources of lignans.

Although there is some research showing no relationship between isoflavone consumption and menopause symptoms, it is worth pointing out that most of those studies only looked at soy intake, rather than a variety of phytoestrogens.

Additionally, I don't see the harm in trying to include phytoestrogen rich foods (like edamame, pictured alongside this post) in the diet, since they are good sources of fiber, healthy fats, zinc, and calcium.

Even if they don't help you specifically with symptoms, you are certainly getting a fair share of nutrition.

Menopause is also a time to increase the intake of specific nutrients.

First up – calcium. Once women hit 50 years of age, their calcium requirement returns to that of their adolescent years – 1,200 to 1,400 milligrams a day.

This is up to 40 percent higher than the 1,000 milligram requirement for women ages 18 - 49.

It is recommended to get as much as calcium as possible from food first, and resort to supplements to make up any lost ground.

Supplementation of Vitamin D is also encouraged.

Requirements increase from 400 International Units to 800, since older women can’t convert sunlight into vitamin D as efficiently as their younger counterparts.

Because aging is accompanied by a loss of muscle mass, metabolism also slows down.

By the time a woman reaches the age of 60, for instance, her calorie needs decrease 15 to 20 percent than when she is in 30.

This means that the hypothetical 2,000 calories required at age 30 to maintain weight turn into roughly 1600.

This is one reason why exercise is so crucial. Weigt bearing exercises help minimize muscle loss, thereby keeping metabolism slowdown to a minimum (assuming there are no other health problems).

You Ask, I Answer: Iron/Vegetarianism

For women with low iron stores, [who therefore] need to consume beef, does [soy ground beef] contain iron that can help keep the stores up?

-- Micah and Katie
(Via the blog)

Great question!

Let’s start with a few basics.

Iron is located in hemoglobin, a protein within our red blood cells (pictured at left).

Hemoglobin is responsible for delivering oxygen from the lungs to various body tissues so other cells – which rely on oxygen -- can use it.

Low hemoglobin levels are therefore problematic, as they result in cells not having enough oxygen delivered to them to perform their required tasks.

The recommended dietary allowance for iron is set at 8 milligrams for men and women over 50, but vegetarian men of all ages and women over 50 should be consuming approximately 15 milligrams a day.

The reason? There are two types of iron – heme and non-heme.

Heme is found in animal sources of iron, non-heme in vegetarian contributors.

Non-heme iron is not absorbed as easily, so 10 milligrams of purely non-heme iron is not sufficient.

This is not to say that vegetarian diets are inadequate; simply that they require a higher intake of iron.

This is not too difficult to do, especially given the high amount of fortified vegetarian products that provide plenty of iron.

Beans and dried fruits are also great sources of this mineral.

Keep in mind that women who menstruate have higher iron needs.

Those on omnivore diets are recommended to consume 18 milligrams a day. Vegetarian women falling into this category should be taking in 30 to 35 milligrams a day.

The issue of low iron stores is an interesting one because it often gets mixed up with iron-deficiency anemia, although they are two very different things.

Iron stores run a gamut, from "inadequate" to "excessive".

In the middle of that spectrum lies the “adequate/healthy” point.

Anemia is actually the "end stage", or lowest point, of iron deficiency.

The condition of anemia is diagnosed by looking at hemoglobin, mentioned above, and hematocrit (the number and size of red blood cells).

In anemia, there simply isn’t enough iron present to form hemoglobin. In turn, cells are not receiving enough oxygen.

Now here's where things get interesting.

Someone falling in between adequate stores and anemia has what is known as “iron deficiency.”

Iron deficiency is diagnosed by looking at levels of the transferrin -- a protein that binds to and transports iron – receptor and transferrin saturation (in other words, the percentage of molecules of transferrin that are saturated with iron).

The bad news is that standard blood tests only show hemoglobin and hematocrit.

Hence, you could very well be iron deficient and not know it.

You need to specifically ask for transferrin receptor and transferrin saturation blood labs.

This is crucial because iron deficiency affects brain function, particularly short-term memory, concentration, and cognitive processes.

What is important to know is that iron deficiency has nothing to do with the type of iron you are consuming.

If anyone tells you you need to eat meat to increase your iron stores, feel confident to tell them to read the literature.

The solution to increasing iron reserves is simply to consume more iron.

In the case of soy ground beef, two ounces contain 2 milligrams of non-heme iron. That same amount of ground beef contains approximately 1.6 milligrams of the heme variety.

Another interesting tidbit: runners -- especially vegetarian ones -- need even MORE iron.

When we exercise, we undergo a miniscule amount of internal bleeding (which is normal), thereby increasing blood loss -- and our chances of developing anemia if we are already iron deficient.

Again, what is important thing to keep in mind is that increasing body stores can be done with animal or vegetarian sources as long as the right amounts are being consumed.

There are also certain food combinations worth keeping in mind.

Vitamin C helps with absorption of non-heme iron.

So, a soy-based meal accompanied by a tomato salad or glass of orange juice will be beneficial.

There are also some components of food that will have the reverse effect and inhibit the body’s ability to absorb non-heme iron.

These include oxalates (found in spinach, quinoa, collard greens, peanuts, and strawberries), tannins (found in tea and coffee) and, more strongly, phytates (found in whole grains).

Therefore, a soy patty in a whole wheat bun with a side of spinach salad isn’t the most efficient way to include more iron in your diet.

Here’s some good news, though. Since sprouted whole grains have lower levels of phytates, you're better off enjoying Ezekiel 4:9 bread products than standard whole wheat varieties.

Many, many thanks to Dr. Domingo Piñero of New York University’s Department of Nutrition, Food Studies, and Public Health for providing a private iron 101 mini-lesson earlier today to help me answer this question as exhaustively -- and accurately -- as possible.

Top of the Mocks

A mere decade ago, faux meats were mostly a fringe food, sought after at small health food stores by vegetarians and vegans.

Some tasted great, others were as appealing as dog food.

I remember my first veggie hot dog, back in 1997, purchased at a speciality vegetarian supermarket. It reminded me of potpourri with salt.

Over the past decade, vegetarianism (even if occasional) has been adopted by millions of people around the world, consequently resulting in a wider variety of much tastier faux-meat products available at conventional supermarkets.

One of my absolute favorite products is soy beef crumbles, available from the folks over at Boca Burger and Morningstar Farms.

I especially like to add some to my vegan chili.

As I always like to say, you know a soy product is good when steak enthusiasts gobble it up, can't believe that's ground SOY beef they are eating, and ask for seconds!

Now, let's compare and contrast.

Two ounces (two thirds of a cup) of Boca ground soy beef crumbles contribute 60 calories, .5 grams of fat, 0 grams of saturated fat, 270 milligrams of sodium, 3 grams of fiber, and 13 grams of protein.

The same amount of Morningstar farms soy crumbles adds up to 80 calories, 2.5 grams of fat, 0 grams of saturated fat, 240 milligrams of sodium, 3 grams of fiber, and 10 grams of protein. They are also fortified with half of the daily B12 requirement!

If you were to use that same amount of 70 percent lean ground beef in a recipe, you would be adding 153 calories, 10 grams of fat, 4 grams of saturated fat, and 14.5 grams of protein to it.

Even if going for a 90 percent lean variety, you would still be having 100 calories, 5.7 grams of fat, 2.3 grams of saturated fat, and 11 grams of protein.

This is not to say all your animal meat dishes should be replaced with vegetarian options.

However, soy beef enables you to satiate your taste for red meat in a much healthier way.

I dare all of you to substitute regular beef for soy crumbles in your next recipe (sloppy Joes, chili, shepherd's pie) and notice a difference!

The Great Chameleon

A comfort food classic like pasta and meatballs might make you feel warm and fuzzy inside, but it won't be as well received by your internal organs.

The saturated-fat laden meatballs, in particular, deliver significant calories in their own right.

Say hello to the power of soy.

Nate's soy meatballs come in three different delicious flavors and perfectly emulate the taste of meatballs in a lower calorie (and saturated fat) package.

Consider the following:

Three Purdue frozen turkey meatballs contain 135 calories, 7.5 grams of fat, 2.6 grams of saturated fat, and 390 milligrams of sodium.

Three Mama Lucia frozen chicken meatballs add up to 210 calories, 17.3 grams of fat, 7.5 grams of saturated fat (almost half a day's worth!) and 480 milligrams of sodium.

Meanwhile, three of Nate's vegetarian meatballs provide 90 calories, 4.5 grams of fat, 0 grams of saturated fat, and 340 milligrams of sodium. They also pack in a solid nine grams of protein.

Throw some into your next pasta dish and prepared to be surprised by the versatility of the little bean that could.

In The News: What The TV Food and Health Experts Eat

The February 2008 issue of Out Magazine has a short feature detailing what Work Out's Jackie Warner, Queer Eye for the Straight Guy's Ted Allen, and Food Network's Sandra Lee eat (per their 2-day food diaries).

Coleen De Vol, a nutrition consultant -- though not a registered dietitian -- comments.

Jackie, she of the eight-pack and blonde 'do, starts her day off with a protein shake made of whey, flaxseed oil, amino acids, miracle greens, and frozen berries.

Day 1 has a mid-morning snack of oatmeal (I am assuming unsweetened), while Day 2 includes an apple and one slice of lean turkey meat.

While the protein shake includes fiber and fruits, I don't think the amino acids are necessary, particularly since she is eating a balanced diet with complete proteins.

I would also add some solid food to accompany it, since liquid calories do not satiate as well as "real" food.

Jackie's lunch and dinner include whole grains like quinoa, plenty of vegetables like broccoli, and healthy proteins like salmon and tuna. Perfect!

Incredibly, the nutrition consultant claims Jackie needs more protein in her diet due to her heavy workouts. I disagree -- she is getting more than enough for her body weight, even taking into account her level of physical activity.

I do concur with the consultant that Jackie needs more calcium in her diet. And, while the consultant also notes that Jackie's eating regimen seems rigid, it does include great-tasting healthy food. If she doesn't feel deprived, all seems OK to me.

Ted Allen, meanwhile, starts off his day with coffee, orange juice, and refined carbohydrates.

While I don't agree with the consultant's notion that Ted's breakfast is too acidic (there is no mention of him having any medical conditions that would render this problematic), I do agree that his meals are lacking fiber (one day is very heavy on full-fat dairy and protein and completely free of whole grains and legumes).

Sandra Lee, meanwhile, is chastised for enjoying a vanilla soy latte. The consultant claims "the highly processed form of soy Sandy is drinking every morning is a common allergen." I don't find anything wrong with enjoying a half cup of soy milk in your coffee every day.

The consultant also claims that soymilk is usually genetically modified, which I do not think is an accurate statements. Popular mainstream brands like Silk are made from non genetically-modified soybeans, for example.

Sandra's diet is alarmingly low on fruits, vegetables, and whole grains. In fact, Day 1 only includes two vegetables -- the tomatoes and onions she throws into a pasta dish. Day 2, meanwhile, includes French fries for lunch AND dinner -- and it's the only vegetable she's eating!

I always find it fascinating to know what others eat, particularly people in the culinary and nutrition fields.

Sadly, I feel like this article once again polarizes "foodies" vs. "healthy eaters."

(Really) South of the Border

My week in Buenos Aires revealed several interesting tidbits on how nutrition and dieting are perceived in Argentina.

I’ll begin with similarities I observed between the land of tango and the nation of apple pie.

The absence of trans fats in a given food product is heavily advertised on packaging.

Supersizing is not limited to the United States. Alfajores – a popular Argentine treat consisting of dulce de leche filling between two chocolate-coated cookies – have recently started to become available in triple-sizes! This extra cookie – and additional layer of dulce de leche – increases the caloric content by 75 percent.

Vegetarian items are becoming more mainstream at supermarkets. From soy burgers to soy milanesas (a traditional food, basically breaded beef or chicken cutlets), going meat-free in the world’s beef capital is becoming a little easier. Soymilk is unheard of for all intents and purposes, though, as are seitan and tempeh.

Fiber consumption is well below recommendations. Very few restaurants offer high-fiber vegetables as side dishes, beans and legumes are not staples, oatmeal is not a popular breakfast item, and whole grains are not consumed as often as they should be.

Now, the differences.

The gluten-free market is considerably larger in Argentina. Many supermarkets boast “gluten-free” sections or aisles, and popular gelaterias indicate which flavors are celiac-friendly.

Protein is not the star nutrient it is in the United States. Unlike in the United States, you do not see any foods advertised as "high in protein" or "x grams of protein per serving!" Protein shakes and supplements are not popular.

Nuts, seeds, and legumes are not heavily consumed. Not only are they expensive for the average Argentine, they are also not culturally significant.

Despite being one of the world’s leading blueberry exporters, Argentines do not traditionally snack on this wonderful fruit.

When it comes to fighting the common cold, zinc lozenges are not advertised (or even sold, really).

For some odd reason, Omega-9 fatty acids are heavily advertised on foods containing them. I find this strange because Omega 9 is not essential (since our bodies are able to produce it).

It is Omega 3 and 6 that we must obtain from the diet (although, as I have explained in the past, our Omega 3 to 6 ratio is scarily disproportionate).

I'll expand on some of these points over the next week. Also, look for a "Shame on You" post on Argentina's latest hotshot weight-loss doctor soon.

You Ask, I Answer: Tofu

What is the difference between soft and hard tofu?

-- Maria (last name unknown)
Location Unknown

Soft tofu (also known as silken tofu) contains more water than hard tofu.

From a culinary standpoint, this makes them significantly different in the texture department (silken tofu is great for smoothies, but terrible for a stirfry, while the reverse holds true for the hard version of this vegetarian staple).

The differences in water content also make for quite a difference in the nutrition department.

3 OUNCES OF SOFT TOFU VS. 3 OUNCES OF HARD TOFU

Calories: 55 (soft) vs. 134 (hard)

Fat: 3.3 grams (soft) vs. 9 grams (hard)

Saturated Fat: .5 grams (soft) vs. 1.35 (hard)

Calcium: 100 milligrams (soft) vs. 315 milligrams (hard)

Protein: 6 grams (soft) vs. 12 grams (hard)

As you may have noticed, a very small percentage of tofu's fats are saturated. A good portion of its fats are heart-healthy Omega-3's, the same ones found in fish!

As a reminder – the recommended daily intake of calcium is 1,000 milligrams, so hard tofu is a most excellent source.