I was compelled to write this article after tuning in to a disturbing episode of Dr. Oz. I pick up helpful bits from the show from time to time, but at times, I have a problem with some of the content pertaining to nutrition. Carbohydrates play an important role in our diets. They are the body's primary source of energy, with carbohydrates being the preferred energy source for the brain. However, Dr. Oz guest, Dr. David Perlmutter, argues that carbohydrates are "poison" for the brain and that "fat is your friend." The danger with promoting this message is that it falsely suggests that all macronutrients are not important, and they most certainly are all important and necessary for a healthy mind and body. The macronutrients include carbohydrates, fats, and proteins and we need them all to survive. The idea that you can help your brain by not giving it the fuel source it prefers is absurd. By nature, carbs cause a rise in blood sugar. Dr. Perlmutter argues that this rise in blood sugar increases inflammation and decreases the size of the brain, ultimately resulting in Alzheimer's and other diseases of the brain. According to him, even whole grains, which satiate and regulate digestion, and fruits and vegetables, which provide a host of anti-aging nutrients, are bad for our brain health. This perspective is garbage and unfortunately, people who have little to no training in nutrition are able to spread these messages to the public without repercussion. Dr. Perlmutter's recommendation is to eat a bunch of fat - from butter to coconut oil to lean meats. Don't get me wrong - fat has its place in the diet, but displacing carbohydrates for fat calories is not a sound practice. Too much fat in the diet, even if it is "good" fat, can still contribute to weight gain if excess calories are consumed. A high fat diet is also linked to heart disease and cancer. When you hear a message that sounds questionable or anytime someone makes blanket statements about certain food groups, suggesting to eliminate them entirely, please take the information with a grain of salt. On average, people may indeed be over consuming carbs and other nutrients, but there is a large difference between eating none and eating some. Balance is key to so much in life. Do yourself a favor and arm yourself with the correct information. Contact a dietitian, who is a nutrition expert and is up to date with the latest research regarding nutrition and health conditions. It may save you a lot of wasted effort in trying to maintain some super strict diet that really doesn't help. Who could imagine a world without carbs?? Not I! Okay, I'm off my soapbox now. Have a nice day :-) Check out these recent posts:
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Fall is in the air and I am loving it! As I sit here curled up in a blanket after an early day at work, I couldn't think of a better activity than to share this lentil soup recipe. With lows dipping into the 30s and 40s this past week, I was inspired to make something warm and soothing. How appropriate that it fits into a meatless Monday! You will need: 1.5 cup split red lentils, sorted and rinsed 3.5 cups water 2 stalks of celery, sliced 1 large carrot, diced 1 medium onion, diced 1 large summer squash, sliced into small pieces 1.5 tsp kosher flake salt pepper to taste BERBERE seasoning (from Penzey's Spices) OR a few dashes of cayenne pepper + cinnamon 1/2 tsp garlic powder 1 tbsp canola oil 1 tsp balsamic vinegar 1. Heat a large pot to medium-high heat. Add canola oil and veggies and sauté for about 5 minutes. 2. Add the lentils, water, and seasonings and cover with a top. I usually add about half the salt initially and the remaining salt towards the end of cooking. Not sure if there is anything to that, but it makes me feel better. 3. Bring pot contents to boil and then reduce heat and allow ingredients to cook on low heat with the top on for about 20 minutes or until soup thickens and expands and lentils are soft. Serve with a dollop of plain yogurt and bread or crackers. Serves 4. The awesome thing about lentils is that they cook quickly in comparison to beans, especially split lentils. They are an excellent source of protein and fiber and are naturally low in fat. This is truly a recipe that exemplifies "taste without waist!" Check out these recent posts:
Stir-Fry is one of my favorite meals to cook because they are easy and pretty quick, especially if you have a food processor or a sous-chef to help with all the chopping! Since I was only making 1 serving and didn't have to chop much, I just sliced and diced everything with my handy chef's knife (a must have for anyone who cooks). Since veggies play a starring role in this dish, you are sure to get a healthy dose of fiber, antioxidants, and other nutrients that make you feel and look great. Also, because you are consuming the cooking liquid, you aren't missing out on any of the nutrients that my have leeched out during the cooking process. The flexibility of this dish is nice, as you can substitute whatever vegetables need to be used up in your fridge. I will admit my sauce could probably be enhanced because I never use cornstarchor any other thickener, so feel free to adjust that. Moving on to the recipe. You will need: 1/4 bell pepper 1 scallion 3 mushrooms 1/3 cup chopped broccoli 1 clove garlic 1 tsp fresh garlic 1/4 cup uncooked black rice splash each of balsamic and rice vinegar 1 tsp each sesame and rice bran oil 2 tsp low sodium soy sauce 1 serving cooked protein of choice (I used trout, leftover from the previous day) 1/4 tsp salt or to taste pepper 1. Rinse and drain the rice. Using 1 part rice to 2 parts water, cook rice, about 30 minutes or until water is absorbed. 2. Chop, slice, and dice your vegetables, reserving some scallion greens for garnish. 3. Heat a small pan over medium-high heat and add the teaspoon of rice bran oil. Add the vegetables and stir to coat the veggies with the oil. Add a top and allow to steam for about 3 minutes, stirring occasionally. 4. Season the vegetables, adding the salt, vinegars, and 1 teaspoon of the soy sauce. Stir to coat. Reduce heat to low, add your cooked protein and allow to heat through. 5. Plate your rice, adding the remaining teaspoon of soy sauce. Cover rice with stir-fry mixture. Top it all off with reserved scallion pieces. At the end, here's what mine looked like: Check out these recent posts:
1. Antioxidant content. Antioxidants are nutrients that protect us from harmful free radicals that are produced internally and externally for different reasons. These free radicals contribute to oxidative stress, which is damaging to our cells. We can bolster our defense mechanisms against this damage by consuming more antioxidant-rich foods. Black rice contains higher levels of anthocyanins (antioxidants) than the "superfood," blueberries. Black rice also contains an abundance of vitamin E, an antioxidant that helps prevent sun damage, certain cancers, and Alzheimer's. 2. Plant source of protein. Although rice is not a complete protein, meaning it doesn't contain all of the essential amino acids, black rice contains more protein per serving than white or brown rice. For vegans and vegetarian, combine rice with beans to make it complete. 3. Fiber. The average American gets less than half of the recommended amount of fiber, so we need all the help we can get when it comes to getting enough of this waist-cinching nutrient. Fiber satiates your appetite quickly and keeps you full for quite a while, making you less likely to reach for seconds. Since it is broken down and released slowly into your bloodstream, fiber also stabilizes blood sugar levels, preventing insulin spikes. Check out these recent posts:
I rarely go to Costco because I don't have or need a membership so I'm always excited when I get a chance to go. Food or otherwise, they always have new, interesting looking products when I go. This trip, I spotted black rice and decided to give it a try. I'd heard of black rice on Dr. Oz and health magazines, but since it's not offered at my staple grocery store, I never think about it when doing my usual shopping for the week. My thoughts: It's a winner! The texture is hearty, the flavor a little earthy, and the taste is satisfying. I have cooked this rice many times since purchasing, using it as a side dish and incorporating it into stir fry dishes. The only downside is it turned one of my new stainless steel pots black! Okay...not completely, but there are 3 small stains that refuse to come out of my pot. Strange this is, this staining has only happened on one occasion so far. Recommend? Absolutely, it's a nice change from brown or white rice, quinoa, and the like. While I am not proclaiming that I won't "go back" to these alternatives, black rice is definitely a new staple. Have you heard of or tried black rice? Check out these recent posts: |
AuthorHello there, my name is Alena and I am a Registered Dietitian! This blog is a platform through which I can share my knowledge and perspectives on a variety of nutrition-related topics. Feel free to contribute by commenting. Archives
November 2021
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