3 Grab & Go Breakfast Meals

Posted on June 13, 2013 by karenplcdietitian

By Mary Perry, RD

“Eat breakfast like a king, lunch like a prince, and dinner like a pauper” ~ Adelle Davis, American Nutritionist and Writer

We all have heard over and over again how breakfast is the most important meal of the day, but many of us tend to skip breakfast either due to lack of time, not feeling hungry or hoping it will help with weight management.  This habit often set us up for overeating later in the day.  We tend to make less than ideal choices because we’re starving by lunch or we just make up the calories at night by making dinner the largest meal of the day.  It’s eye-opening how this pattern of eating mimics the diet of the sumo wrestler who  only eats  two meals of day in which they skip breakfast and eat their largest meal right before bed.  Sound familiar?

People who eat breakfast are more likely to have a healthier body weight; consume less fat and cholesterol; and tend to have better nutrient intake overall, especially for vitamins A, C, riboflavin, calcium, zinc, iron, and fiber. Skipping breakfast is not a good strategy for weight management either.  The National Weight Control Registry is a database that tracks information on over 10,000 long-term successful losers.  Information from the Registry shows that eating breakfast maximizes the likelihood of maintaining weight loss.  According to the National Weight Control Registry:

  • 78% of people who lose weight and keep it off eat breakfast every day
  • 90% eat breakfast at least 5 days/week
  • 4% of participants never eat breakfast

So now that we know your mother was right and that you should make breakfast a habit, here are my top 3 “go to” breakfasts for busy people:

  1. The “Grab and Go”: Grab a container of Greek yogurt and a piece of fruit.  Pair with a nut butter sandwich (prepared the night before) made with 1-2 tablespoons of either natural peanut butter, almond butter or cashew butter spread on 1-2 slices of whole grain sprouted bread.  I like sprouted bread because it’s higher in protein and fiber than most whole grain breads as the grains are sprouted and then ground instead of being made into flour.  Food for Life is an example of one brand.  It can be found in the freezer section at natural grocery stores such as Whole Foods.  I love all nut butters but when I like to get a little wild and crazy I choose NuttZo with it high omega-3 fats since it contains seven different nuts and seeds.  This can be either ordered online or found with the other nut butters at Whole Foods.
  2. The “Very Berry Green Smoothie”:  I’m a big fan of smoothies as a great way to get your fruits and vegetables in at the start of the day.  I like using frozen fruit since it’s already cleaned, chopped, and ready-to-use.  Adding frozen fruit also gives the smoothie a thick texture without having to add ice, which tends to water down the flavor.  I even throw in a handful of fresh and frozen veggies, which you can’t really taste when blended with the other ingredients.  Here’s a recipe:  Blend 1 scoop whey protein powder – I like Optimum Nutrition’s Platinum Hydrowhey in chocolate with 1-2 cups unsweetened chocolate almond milk, 1 cup frozen mixed berries,  1-2 handfuls of fresh spinach and the option of ½ -1 cup frozen broccoli florets (yes I know this sounds weird but trust me, it’s good!) and ½ avocado (this gives the smoothie a very creamy and fluffy texture)
  3. Breakfast Parfait:  I found this quick, satisfying recipe for a Quinoa Breakfast Parfait that can be made the night before.  Quinoa is one of few whole grains that’s a complete protein and chia seeds are a great addition as they are high in omega-3 fats and fiber.

References:

  • Song WO, Chun OK, Obayashi S, Song WO, Chun OK, Obayashi S, Cho S, Chung CE. Is Consumption of breakfast associated with body mass index in US adults? J Am Diet Assoc 2005;105:1373-1382.
  • Bazzano LA, Song Y, Bubes V, Good CK, Manson JE, Liu S. Dietary intake of whole and refined grain breakfast cereals and weight gain in men. Obes Res 2005;13(11):1952-1960.
  • Cho S, Dietrich M, Brown CJP, Clark CA, Block G. The effect of breakfast type on total daily energy intake and body mass index: National Health and Nutrition Examination Survey (NHANES III). JACN, 2003;22:296–302.
  • Wyatt HR, Grunwald GK, Mosca CL, Klem ML, Wing RR, Hill JO: Long-term weight loss and breakfast in subjects in the national weight control registry. Obes Res 10:78–82, 2002.
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Are Your Breasts As Dangerous As Angelina Jolie’s?

Posted on May 16, 2013 by David A Fein, MD

Celebrity health problems often make headlines.  When those problems involve the breasts of Angelina Jolie, a woman “celebrated for her curves” as Maureen Dowd wrote in the New York Times, it is sure to get even more attention.  Hearing that Angelina had a test done that showed she had an 87% likelihood of developing breast cancer creates the impression that there is a test available that can accurately tell every woman her breast cancer risk.  If that is the case, shouldn’t every woman have this test done? 

Angelina’s mother died at 56 from ovarian cancer.  Because there is a genetic link between some cases of ovarian cancer and genetic mutations in two genes, BRCA1 and BRCA2, Angelina opted to have the test done to determine if she inherited such a mutation from her mother.  The test showed that she carried a mutation in BRCA1 that put her at high risk for both breast and ovarian cancer.  She elected to have a double mastectomy to lower her risk of breast cancer and has told interviewers that she plans to soon have her ovaries removed to lower her ovarian cancer risk.

Testing for BRCA1 and BRCA2 is expensive.  The test can be as much as $3,000 and may or may not be covered by your insurance.  There is also the cost of whatever treatment may be undertaken if you turn out to be carrying a high risk mutation.  While public policy experts worry about the cost of that testing and treatment relative to the number of cancers that would actually be prevented, I think it is a safe bet that most women would gladly part with $3,000 if it meant avoiding a high likelihood of dying young.  A policymaker’s threshold for what is a reasonable cost to prevent some else’s cancer death may not be quite the same as what you think is a reasonable cost to save your own life.  “Cost-effective” probably varies depending on whether you are talking about my life or yours.   So let’s put aside the cost considerations for the moment and focus on whether testing for BRCA mutations is actually likely to be helpful.

BRCA1 and BRCA2 are part of a class of genes known as tumor suppressors.  Normally they help to prevent uncontrolled growth of cells.  If a woman has inherited a mutation in those genes, it may alter the effectiveness of this control mechanism. The result can be an increased risk of cancers of the breast, ovaries, uterus, pancreas, colon, stomach, gallbladder and skin.   Men with the mutation may be at increased risk for cancers of the breast, testicle, pancreas or prostate.

The likelihood of carrying one of these genetic mutations is highest in people where there is a strong family history of these cancers.  Ashkenazi Jews (of central and eastern European origin) are also at higher risk for carrying the mutation.  However, not every woman with a family cancer history carries the gene and not everyone who carries the mutations develops cancer.

Having a BRCA mutation increases a woman’s risk of breast about 5-fold (from a 12% risk to about a 60% risk).  But the BRCA 1 and BRCA2 are not the only genetic mutations associated with breast cancers.  Even more importantly, the vast majority of breast cancers are not at all related to BRCA1 or BRCA2 mutations.   Overall, only about one in every 400 to 800 women in the general population carry BRCA mutations.  (The prevalence in Ashkenazi Jews is about 1 in 40).   So, these mutations account for only about 5% of breast cancers.  The other 95% have nothing to do with BRCA mutations and testing for those mutations does not help to identify the risk in those women. Getting tested is not very likely to be helpful in women who are not at high risk of carrying one of these mutations in the first place.  The National Cancer Institute recommends the following guidelines to help in deciding whether you should consider being tested according to your likelihood of having  a harmful mutation in BRCA1 or BRCA2 based on  certain familial patterns of cancer. These patterns include the following:

  • For women who are not of Ashkenazi Jewish descent:
    • two first-degree relatives (mother, daughter, or sister) diagnosed with breast cancer, one of whom was diagnosed at age 50 or younger;
    • three or more first-degree or second-degree (grandmother or aunt) relatives diagnosed with breast cancer regardless of their age at diagnosis;
    • a combination of first- and second-degree relatives diagnosed with breast cancer and ovarian cancer (one cancer type per person);
    •  a first degree relative with cancer diagnosed in both breasts (bilateral breast cancer);
    • a combination of two or more first- or second-degree relatives diagnosed with ovarian cancer regardless of age at diagnosis;
    • a first- or second-degree relative diagnosed with both breast and ovarian cancer regardless of age at diagnosis; and
    • breast cancer diagnosed in a male relative.
  • For women of Ashkenazi Jewish descent:
    • any first-degree relative diagnosed with breast or ovarian cancer; and
    • two second-degree relatives on the same side of the family diagnosed with breast or ovarian cancer.

If you do elect to get tested, it should be done with the guidance of an oncologist and genetic counselor who can help to put your results in the proper perspective and discuss the treatment options.  While surgery is an option for those at very high risk, other screening and treatment options can also be considered.

For those who do not fall into the risk groups above, we would not recommend screening for BRCA mutations.

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PLC Recipe: Sun-Dried Tomato Spread

Posted on April 18, 2013 by karenplcdietitian

This spread takes less than 10 minutes to make and is a great mayonnaise alternative.  It can also be used as a dip for raw vegetables or whole grain crackers. 

Serving size: 2 Tbsp (serves 16)

15 oz. can of cannellini beans; drain & rinse

½ cup diced sun-dried tomatoes (not packed in oil)

¾ plain 0% Greek yogurt

2 Tbsp grated parmesan cheese

¼ cup fresh basil; chopped

  1. Add the beans, sun-dried tomatoes, yogurt and parmesan cheese to a food processor and blend until thick & smooth
  2. Mix in the fresh basil
  3. Refrigerate and serve cold (store refrigerated in an airtight container for up to 3 days)

Nutrition Facts per 2 Tbsp serving: Calories 35, Total Fat 0g, Cholesterol 0mg, Sodium 55mg, Carbohydrate 5 g, Fiber 1 g, Sugars 1g, Protein 3g

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Do you have prediabetes?

Posted on April 16, 2013 by karenplcdietitian

Prediabetes is a health condition that increases the risk of type 2 diabetes, heart disease and stroke.  People with prediabetes have blood sugar levels that are higher than normal, but not high enough for a diagnosis of diabetes.  Recent research has shown that some long-term damage to the body, especially the heart and circulatory system, may already be occurring during prediabetes. The Centers for Disease Control (CDC) has some alarming prediabetes statistics based on their research:

– Only 7% of people with prediabetes are aware of their condition

– 35% of adults age 20 and older have prediabetes

-Half of Americans age 65 and older have prediabetes

People with prediabetes often don’t have symptoms, so it’s important to be aware of risk factors for prediabetes such as being over 45 years old, being overweight, having a family history of type 2 diabetes, and being physically active less than 3 times a week.  Princeton Longevity Center tests all of its Comprehensive Exam patients for prediabetes.  To learn more about testing for prediabetes, click here.  If you are diagnosed with prediabetes, the good news is that you may be able to lower your risk for developing type 2 diabetes by 58% if you lose about 7% of your body weight and if you engage in 30 minutes of moderate exercise 5 days a week.  Losing weight and exercising regularly can be challenging, so think about your current habits and make a few specific goals that you can work on over the next few weeks.  Here are some examples of goals you may start with:

– Five days each week, I will eat two pieces of fruit a day by including fruit at breakfast and at dinner. 

– Everytime I eat out, I will ask for an extra side of steamed vegetables when I place my order.

– For the next 2 weeks, I will take a 15 minute walk after dinner.

We find that it is very helpful to enlist the support of health professionals like a Registered Dietitian who can help you to build upon and fine tune your goals over time (PLC’s Follow Up Programs provide this type of long-term support).

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Spotlight on Quinoa

Posted on March 28, 2013 by karenplcdietitian

By Pamela Doubleday RD, CD-N

Though actually a seed, Quinoa, pronounced, KEEN-WAH, is often referred to as a “super-grain” because it’s a nutritionally complete protein.  Quinoa is a tiny, round grain, often light-colored but also available in red, purple and black varieties.  Botanically a relative of swiss chard and beets rather than a “true” grain, quinoa cooks in about 10-12 minutes, creating a light fluffy side dish.  This wonder grain is not only high in protein (11 grams in 1 cup of cooked quinoa), but also cholesterol and gluten-free, and a good source of iron & fiber.  Most quinoa must be rinsed before cooking, to remove the bitter residue of saponins, a plant defense that wards off insects.  New saponin-free strains eliminate this minor annoyance to the enjoyment of quinoa. Some varieties only take 20 minutes to cook-you will know it’s done when it turns slightly translucent. It can also be incorporated into soups, salads and baked goods. You can make a quinoa salad or use instead of rice for a higher protein whole grain.

Knowing when it’s done:  All of the cooking liquid will be absorbed and the grains will be fully tender.

TIP:  Toast quinoa in a dry (no oil or butter) pot before adding water; toasting it in fat gives the grain a slightly bitter flavor.

Health Bonus:  The abundant protein in quinoa is complete protein, containing all the essential amino acids our bodies can’t make on their own!

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PLC Recipe: Banana-Berry Chia Oatmeal

Posted on March 21, 2013 by karenplcdietitian

Banana-Berry Chia Oatmeal

This fiber-packed, baked oatmeal is a tasty way to satisfy morning hunger.  Bake a batch on a weekend morning and re-heat individual servings throghout the week as needed.

Serves 6

2 Medium-ripe Bananas; cut into thin slices

2 c Berries (any type)

¾ tsp Cinnamon

1 c Uncooked Rolled Oats

½ c Chopped Walnuts

½ tsp baking powder

½ c Chia Seed

1/8 c Honey

1 c Almond milk

1 tsp vanilla extract

  1. Pre-heat oven to 375. Spray a 9×9 baking dish with cooking spray.
  2. Arrange sliced banana on the bottom of the dish.  Top with 1 cup of the berries and ¼ tsp cinnamon.  Bake for 15 minutes, until bananas are soft.
  3. While the bananas cook, mix oats, ¼ cup walnuts, baking powder, remaining cinnamon and chia seeds in a bowl.
  4. In a separate small bowl, mix the honey and almond milk together.
  5. Remove the bananas from the oven and pour the oat mixture over the top.  Then pour the honey/milk mixture over the oats.
  6. Sprinkle the remaining berries and nuts on top.
  7. Bake uncovered for 30 minutes and serve warm.

Nutritional Information per serving: Calories 280, Total Fat 12g (1g Saturated Fat), Cholesterol 0mg, Carbohydrate 40g, Fiber 10g, Protein 7g, Sodium 30mg

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Super Seeds

Posted on March 20, 2013 by karenplcdietitian

With 50-60 flavorful calories per tablespoon, seeds are loaded with fiber, protein, healthy fats, vitamins and minerals.  Chia, hemp and sesame seeds are examples of seeds that PLC Dietitians have been suggesting to some of our clients.  Here’s why:

Chia seeds:  Study results have been mixed, but these antioxidant and fiber-rich seeds may help with hunger control.  Add 1-2 tablespoons of whole chia seeds to cereal, smoothies, sauce and into batter for baked goods and you may feel satisfied for a longer stretch of time.  Some even mix chia seeds with a few ounces of water and drink this before a meal to potentially help with portion control.

Hemp seeds:  These seeds have a similar taste to sunflower seeds.  They are a great protein source and can be used to boost the protein content of a meal or snack while adding healthy omega-3 fat as well.  Sprinkle hemp seeds into yogurt, cereal or salads.  You can also try a hemp protein shake like those made by Nutiva.

Sesame seeds:  Sesame seeds are rich in blood pressure-controlling minerals like magnesium and calcium.  Not just for bagels, sesame seeds can also be used for coating fish or chicken (instead of bread crumbs) and can be sprinkled onto cooked vegetables or into cooked grains.

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Coronary Calcium Identifies Those at Risk for High Blood Pressure

Posted on February 28, 2013 by David A Fein, MD

A new study was reported at the 2013 International Conference on Prehypertension and Cardiometabolic Syndrome in Barcelona, Spain on February 4, 2013, that looked at nearly 10 years of  follow up of cardiovascular events in a study conducted in Germany.

Researchers found that Coronary Artery Calcium, measured using Cardiac CT Scans, was a key predictor of which patients with high-normal Blood Pressure (sometimes called ‘prehypertension’) would later go on to develop true hypertension, especially in women.

According to the presenter Dr. R. Erbel [University of Essen, Germany], Coronary Artery Calcium  tests may help physicians decide which prehypertensive patients should be targeted for more intensive monitoring and management.

Dr Erbel also showed that the adjusted risk of primary and secondary cardiovascular events across all blood-pressure categories increased significantly with higher levels of Coronary Artery Calcium. In subjects with stage 1 or 2 hypertension, the risk of cardiac events (including heart attacks and strokes) associated with the highest calcium scores (>400) was four times that of patients with calcium scores in the lowest ranges (1-99).

These findings indicate that patients with borderline blood pressure or pre-hypertension who have elevated Coronary Artery Calcium Scores may benefit from earlier and more aggressive treatment

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Surprising Health Facts of Foods Associated with Valentine’s Day

Posted on February 20, 2013 by cvolgraf

Surprising Health Facts of Foods Associated with Valentine’s Day

 By Mary Perry, RD

 Say “I love you” by giving your sweetheart foods that are not only delicious but good for their health as well.

Chocolate

  • Cocoa and chocolate pack a powerful nutritional punch thanks to naturally occurring antioxidants called flavanols.
  • These flavanols help protect against the damage caused by harmful molecules in the body called free radicals.
  • Studies show chocolate may help to protect the heart by raising good HDL cholesterol while lowering the bad LDL cholesterol; lowering high blood pressure; and reducing the risk of blood clots that cause heart attacks or strokes.
  • To get the most antioxidants, look for non-alkalized or lightly alkalized cocoas and dark chocolate made with at least 70% cocoa bean or “cacao.”
  • While chocolate can boost your mood, just remember to keep portions moderate since chocolate is still high in saturated fat and added sugar.

Oysters

  • Oysters are an excellent source of zinc and iron, both which support the immune system.
  • Oysters are also a significant source of Vitamin B12 which helps to create new cells and promote healthy nerves.
  • Also a good source of magnesium and a moderate source of anti-inflammatory Omega-3 fatty acids, which help to lower triglycerides.
  • Six medium oysters have only 57 calories and almost 6 grams of protein.

Wine

  • White or red wine in moderate amounts may offer some heart-healthy benefits.
  • Plant substances in grapes, such as resveratrol (flavonoid) and tannins, may contribute to these benefits by:
    • Protecting against heart disease by boosting the “good” HDL cholesterol while helping to prevent the “bad” LDL cholesterol from forming arterial plaque.
    • It is also thought to help blood platelets to be less “sticky” to prevent the clot formation that can cause heart attacks and strokes.
  • Just make sure to enjoy wine in moderation – one 5-ounce glass of wine daily for women; two for men.
  • If you’re a tea-totatler, drinking grape juice may offer some of the same heart-healthy benefits.

Strawberries

  • Strawberries are a fruit valentine to your health.
  • Strawberries are rich in phytonutrients, antioxidants, and are a natural anti-inflammatory that promote a healthy heart and lower your risk of cancer.
  • Strawberries are very low in calories, fat, and sodium yet high in fiber.  One cup of strawberries is only about 45 calories and has 3 grams of fiber yet provides more than 100% of your daily value of vitamin C – a natural immunity booster and wrinkle fighter.

 New Healthy Foods to Try for Valentine’s Day

Açaí

  • Pronounced ah-sigh-e.
  • This unusual berry is the newest trend in superfoods and is most popularly found in smoothies at your local juice bar while the pulp can be found in the frozen food section of health and natural food stores.
  • Resembling the love child of a blueberry and grape, the small, deep purple Açaí berry is harvested from the Amazon tree plant in the rainforests of Brazil.
  • Its unique taste is a cross between berries and chocolate.
  • This berry is a nutritional powerhouse as it boasts ten times more antioxidants that grapes and twice that of blueberries.
  • Rich in heart healthy monounsaturated fat, it also contains vitamin A, is rich in vitamin C, and has trace amounts of calcium and iron, and dietary fiber.

Goji Berries

  • Used in Asian medicine as a sexual herbal tonic, to fortify the immune system, and to improve longevity, this bright reddish-orange fruit is most often seen in juices and in dried, chewy raisin-like texture and form in cereals and trail mixes.
  • Just 5 tablespoons of dried berries has only 90 calories, but is a significant source of Vitamin A, C and a good source of iron, calcium, and fiber .
  • Along with beta-carotene, goji berries are rich in the antioxidants zeaxanthin, and lycopene that help protect your eyesight and prevent age-related decline in vision – the better to see your sweetheart in the candlelight.
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Healthy Chocolate Dessert Recipes

Posted on February 20, 2013 by cvolgraf

Healthy Chocolate Dessert Recipes

Mary Perry, RD

When I think of Valentine’s Day, I think of chocolate. While recent research has shown that chocolate has many health benefits, we’re not talking about the chocolate typically found in those heart-shaped boxes but rather real cocoa or raw chocolate known as cacao.

Cocoa and raw chocolate pack a powerful nutritional punch thanks to naturally occurring antioxidants called flavanols. These flavanols help protect against the damage caused by harmful molecules in the body called free radicals. Studies show chocolate may help to protect the heart by raising good HDL cholesterol while lowering the bad LDL cholesterol; lowering high blood pressure; and reducing the risk of blood clots that cause heart attacks or strokes.

To get the most antioxidants, look for non-alkalized or lightly alkalized cocoas and dark chocolate made with at least 60-70% cocoa beans or “cacao” since milk chocolate and white chocolate don’t have these health benefits. If not choosing cocoa or raw chocolate, just remember to keep portions moderate since chocolate is still high in saturated fat and added sugar.

Here’s a recipe for a raw chocolate fondue that you can feel good about. The dessert lifts your energy rather than slowing you down by eliminating heavy cream and sugar. Keeping the chocolate in raw form provides another added bonus of not needing a warmer.

Raw Chocolate Fondue

Prep Time: 10 minutes
Cook Time: None

Ingredients for Basic Fondue

1 very ripe banana, peeled
1/4 cup almond butter
1/4 cup (preferably unsweetened) almond milk
2 teaspoons agave nectar
3 tablespoons raw cacao (such as by TerrAmazon) or high quality cocoa powder

Optional Add-In Ingredients of Your Choice

1/2 teaspoon cinnamon
1/2 teaspoon orange extract
1/2 teaspoon vanilla extract
1 teaspoon Grand Marnier

Suggested Fruits for Dipping

1 cup fresh strawberries, washed, stemmed, and halved
2 ripe kiwifruits, peeled and cut into chunks or thick half-rounds
1 mango, peeled and cubed
1 cup fresh cherries, pitted or frozen cherries, defrosted

Directions

In a blender, place the banana, almond butter, almond milk, agave nectar, and cocoa and blend well until the mixture forms a smooth cream. Add in any of the optional ingredients that you wish. Transfer the fondue to a serving dish. Arrange the cut fruit on a platter and serve with toothpicks or fondue forks for dipping.

Source: The Healthiest Meals on Earth

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