What To Eat for Better Skin

Want glowing skin all year-round? Whether you're trying to reduce acne, prevent wrinkles, or improve the health of your skin, nutrition plays a major role. Healthy skin cells not only help us look our best, but they are involved in important functions, including: hair & nail growth, immune and nerve function, energy storage, and body temperature regulation. Optimize this complex body system with liberal SPF application and a healthy diet. Here are a few skin-focused nutrition tips:

• Choose complex carbohydrates. Research shows that eating a diet with a high glycemic index contributes to acne. Foods with a high glycemic index are those that increase blood sugar rapidly, causing your body to produce more insulin. This insulin response leads to hormone-, sebum- (skin's natural oil), and cell-production that cause acne. For carbohydrates, choose whole grains, yams with skin, beans, peas, lentils and, as always, fruits and vegetables. Limit refined flour and sugar. 
• Limit dairy. Though the research is not conclusive, there may be a correlation between milk intake and acne. If acne is a concern, consider non-dairy milk alternatives like almond or soy milk.
• Consume healthy fats. Our skin has a lipid barrier which is maintained by essential fatty acids in our diet. Keeping this barrier strong creates a natural moisturizing effect by slowing water loss. Focus on omega-3s from fish, flax, and walnuts, and omega-6s from plant oils, nuts, and avocados. 
• Get your antioxidants! Protect skin from photoaging and our environment's other harmful free-radicals an antioxidant-rich diet. Green tea and red ginseng have both been linked to improved skin elasticity (fewer wrinkles!). Other antioxidant-rich foods include dark chocolate (just a small portion will do the trick!) and fruits & vegetables. 

Dietitian's Guide to Bacon

No denying it...bacon is one of the most delicious foods imaginable. Most of us know it's also not the healthiest. Bacon is mostly fat (the saturated, unhealthy kind) packed with sodium and additives. The sodium and fat in just one slice might not break the bank (see nutrition facts below), but how often does anyone have just one slice? 


I'm a big believer though that all foods, even bacon, can be part of a balanced diet. Here are a few tips to true enjoyment in moderation:

1. Go Natural. Bacon is cured, meaning that salt, spices, and other additives are used to give it the flavor and stay-power it has. Choose a bacon that uses minimal additives. Avoid potentially harmful food additives, like nitrites, by choose a brand like Applegate Organic and Natural Bacon instead of, say, Oscar Mayer.  Not picking on Oscar Mayer, here. Many brands use the same additives. Avoid ingredients lists with things like, "SODIUM PHOSPHATES, SODIUM ASCORBATE, SODIUM NITRITE."


2. Treat it like a condiment. And not like the fist-sized pile of ketchup you put next to your fries. Don't think of bacon as your meat option. Because bacon, even more natural varieties, is full of salt and fat, use it sparingly. Try it sprinkled on top of salads (like I did, pictured) or use a strip to add flavor to an omelet. The key here is to use the delicious FLAVOR in your meal and to avoid popping it piece by piece until the whole package is gone before breakfast has even begun. 


3. Enjoy it. Take the time to really taste your bacon (and all your food). Let your brain register that you've eaten and enjoyed it, and you'll be less inclined to mindlessly go back for more.  


Nutrition Facts for 1 piece of bacon:
43 Calories
3.3g Total Fat
1.1g Saturated Fat
8.8mg Cholesterol
184.8mg Sodium (this is a lot!)
0.1g Carbs
3g Protein

Red Meat Causes Death...Fact or Fiction

A recent Archives of Internal Medicine Study found that the more red meat you eat, no matter what the source, the higher your risk of death.

Unsurprisingly, processed meats (i.e. hot dogs) had stronger associations with mortality vs. unprocessed (i.e. steak), suggesting the particularly harmful effects of the preservatives used, including nitrites, sodium, and phosphate additives. The study looked at red meat consumption in relationship to calorie intake, but failed to adjust for individual fat consumption or fat content of meat cuts. So we still don't know if a leaner red meat cut is as harmful as a fattier cut. They were able to show that substituting red meat with fish, beans, nuts, low-fat dairy, whole grains (basically, any healthy food) showed lower risk of mortality--not shocking news given all we know about the benefits of a rounded, plant-based diet.

Summary: It's still ok to eat red meat! Moderation is key. Aim for 1-2 servings per week at most. And, as always, eat your vegetables.

Talking About a Resolution...

Does your New Years resolution need a boost only 2 weeks into 2012? The pitfall of many resolutions or long-term goals is that they lack specificity and ability to measure success. Make specific, achievable, measurable short-term goals to help make your resolution a reality. 

Resolution: "Lose weight."

This week's goal: "Exercise 15 minutes extra, 3 days."

Resolution: "Eat more vegetables."

This week's goal: "Include vegetables in 2 out of 3 meals every weekday."

Resolution: "Eat healthier."

This week's goal: "Choose fruit instead of dessert 5 out of 7 days."

Happy 2012!

Keeping Salt in Check

Most of us have heard "cut cut cut sodium." But a recent study shows that too much AND too little may increase risk of cardiovascular death (aka heart attacks). An article published in the NYTimes this week discussed the study. So what does this really mean for your intake? You don't need to avoid salt entirely (this is quite impossible, really). But limiting your intake will likely be beneficial, especially given how much sodium is added to processed foods in our food supply. Try these simple tips to keep salt within healthy limits:

1. Choose fresh! Think seasonal fruits and veggies for vitamins, minerals, and flavor. Choose them instead of processed and packaged foods which often have ridiculous amounts of added sodium. 
2. Add spice. Salt a tad in cooking (just enough to bring out other flavors) and add dried/fresh herbs and spices for taste. 
3. Avoid salting food at the table. Food is typically salted during cooking (especially at restaurants), so keep the shaker off the table. 

Thanksgiving MyPlate

The MyPlate planner is the official recommendation on how to plan your meals. It's divided as follows:

• 1/2 vegetables (and fruit)
• 1/4 meat/protein
• 1/4 starch

Check out  my Thanksgiving plate below for a way to make your plate tomorrow match the guidelines (and save a small piece of pie for later to have as a snack!). It's a great way to not overdo it!

Building Bones: Effects of Slow-Release Calcium

A new mineral supplement is on the market: slow-release calcium citrate, in the brand form of Slow-Release Citracal 1200, manufactured by Bayer. Thought I'd answer some questions about it:

• Why a calcium supplement? Many Americans, especially women, do not get enough calcium + vitamin D3 to build strong bones and prevent osteoporosis. While 3-4 servings of low-fat milk and yogurt daily can provide needed calcium, many of us fail to consume that. 
• Why slow-release? Your body can really only absorb about 500mg of calcium at a time (and you need about twice that amount daily). Most calcium supplements are in 250mg pills, meaning you need to take about 2 LARGE pills in the morning and 2 LARGE pills again later in the day. With slow-release, you would need only 1 pill per day. 

But are the slow-release supplements better? Here's what I gathered:

• An independent (not Bayer-sponsored) study showed that slow-release calcium supplements may preserve vitamin D levels over standard calcium supplements, helping to build strong bones.
• According to package instructions, slow-release Citracal (unlike their other calcium supplements) contain calcium carbonate (vs. calcium citrate), which MUST BE TAKEN WITH FOOD.
• REASON TO BE SKEPTICAL: The only "study" Bayer cites for the effectiveness of its new product in meeting the Recommended Daily Intake level of calcium with just one dose is "Data on file."

My recommendation, as always, get your calcium through food instead of pills. If you aren't getting enough, consider a supplement whose effectiveness is well-documented. As far as Slow-Release Citrate, in my opinion, we have yet to see enough real studies to know whether it is actually effective. 

Be a Vegetable Sensei

I love vegetables. LOVE them. But some people think they don't. I'm certain that if everyone could have them prepared well, they would find them delicious...but that's another blog, entitled "stop overcooking your vegetables, lying to yourself, and grow up." I recently had a friend over for dinner to make sure she left loving beets. I'll end the suspense--she did. Here are some suggestions for introducing new veggies to yourself or your friends:

• Serve them as a side dish--in case they're really hesitant, they won't starve. You're not the cafeteria lady, so don't push it. 
• Combine with foods they love (I did spinach salad with roasted beets,  toasted walnuts, and homemade balsamic vinaigrette). 
• Ask them if they've ever had them before...you'd be shocked how many adults still "hate" foods we've never tried!

The Salad Whisperer

Others have marveled at my ability to toss together the perfect combo--into tupperware for midday lunch or for the perfect start to a dinner party. I am here to lead you to the promised land, away from the boredom and hunger. To a place where you can speak veg and inspire others through the perfect green salad.

Rules of The Salad Whisperer:

• Fresh, tasty greens. This is not a taco, and therefore not time for iceberg. 
• Varied vegetable consistency: carrot/raw zucchini peels, roasted cauliflower/peppers, caramelized onions, julienned peppers...
• Protein: egg, beans, nuts, meat

And the real, final secret is HOMEMADE SALAD DRESSING. The bottled stuff's for posers.