8 Foods to Avoid this Holiday Season

It’s the start of holiday season again and eating much is very inevitable. A lot of delicious foods would be popping out and you just can’t help it. Often times we could hear statements like “I’ll eat no matter what, it’s holiday season anyway, and who cares!”

According to studies, the season where most people gain weight is during the holiday seasons wherein Thanksgiving has been celebrated not too long before Christmas until the New Year.

To avoid terrible gains, here are 8 foods that you need to avoid during the holidays according to health.com

1. Cheese Straws – you may think that these cheese nibbles are better off than crackers but it’s not. They are made from a block of cheddar cheese combined with flour and up to a cup of butter. Not exactly the recipe for diet success.

2. Swedish Meatballs – tempting, but this lurking recipe contains 300 calories (a little less than half from fat of white bread, butter, heavy cream, and sodium-laden beef broth) in each serving.

3. Eggnog - Unfortunately, there’s not one redeeming nutritional aspect in eggnog. With ingredients like sugar, eggs, whipping cream, and bourbon, this is a holiday treat that’s best avoided.

4. Stuffed Potatoes - Baked potatoes are rich in vitamin C and fiber, but add in cheese, sour cream, and butter and you’ve negated all the health benefits.

5. Creamed Spinach – What happens when you combine healthy veggies like corn and spinach with cream, butter, and cheese? A side dish with more than 75% of your saturated fat for the day. You’re better off with a cheeseburger!

6. Pot roast – Even the trimmed, lean version of this popular holiday meat contains 7 grams of saturated fat. Fattier versions contain much more without the added calories from the gravy.

7. Fruitcake - Don’t let the name deceive you. Though this sweet treat contains fruit, it can also contain plenty of butter, sugar, and corn syrup.

8. Pecan Pie - Pecans are a high-cal nut on their own, but combine them with sugar, butter, and corn syrup and you’ve got a deadly dessert. A single slice will cost you more than 500 calories, 20 grams of fat, and 30 grams of sugar.



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To Be Or Not To Be... Vegetarian

Many times when I am working with a client and trying to get a feel of what they like to eat, I hear, “Oh, I never eat red meat, it’s soo not good for you.” Being a carnivore (and Sephardic to boot!) I could never just stop eating red meat, cold turkey that is! (It’s still a great source of iron and a lean cut is pretty high in protein, vitamins, and isn’t high in fat.) But practically speaking, is there any health benefit to being a vegetarian? Can a diet without meat provide adequate nutrients?

A vegetarian does not eat meat, fish, or fowl, or any product containing them. A typical vegetarian diet focuses on grains, fruits, nuts, and vegetables; still, considerable variations exist. A lacto-ovo vegetarian avoids meat, fish, and poultry, but consumes dairy products and eggs. The lacto vegetarian consumes dairy but avoids meat, fish, poultry, and eggs. A vegan, or total vegetarian, excludes both dairy and eggs, obtaining all nutrients from plant sources. So how prevalent is vegetarianism in the U.S.? A 2006 poll conducted by the Vegetarian Resource Group found that 7% of adults never eat red meat and that 2.3% never eat meat, fish, or fowl. That’s no small cheese!

Why would someone want to choose to be a vegetarian? There are a variety of reasons people do so, including concern about the environment, animal welfare, or world hunger; or they simply don’t like the taste, never really ate meat often anyway, or believe it is unhealthy. Aside from a healthier lifestyle, religious beliefs and/or economic issues may also factor into this choice.

From a more traditional standpoint, the science of nutrition has focused mainly on the intake of nine nutrients that are adequate to promote growth and reproduction. Lately, however, this paradigm has been shifting towards focusing on an “optimal diet” which promotes not only health and longevity but also reduces the risk of diet-related chronic diseases or the prevention of other diseases, including cancer. A vegetarian eating plan can be adequate and optimal and may even provide numerous health benefits.

According to various studies, reduced red-meat consumption correlates with healthier cholesterol levels, other heart health benefits, and reduced rates of pancreatic and colorectal cancers. (Please note: It was unclear how much meat was consumed prior and subsequent to the study to produce that effect and how fatty the meats were.)

Studies have shown that a vegetarian diet may aid in weight management. In 2007, Burke and colleagues suggested that individuals that adhered to a lacto-ovo vegetarian regimen were able to reduce intakes of both fat and calories and therefore reduce overall body weight. Another comprehensive study published by the International Journal of Obesity and Related Metabolic Disorders (2003) examined the body mass index (BMI) of four different groups, including meat eaters, fish eaters, vegetarians, and vegans. The meat eaters had the highest BMI, followed by fish eaters and vegetarians. Vegans had the lowest BMI of all groups.

Contrary to popular belief, an individual’s protein requirements can be met solely with plant foods. Although animal proteins are considered “complete proteins,” since they contain all eight essential amino acids, plant sources of protein are lacking in one or more of them and are referred to as “incomplete” or “complementary” proteins. Some individuals know how to pair up the protein sources to get a complete protein. Some wholesome combinations include pasta and veggies, a peanut-butter sandwich (on whole grain bread—not just whole wheat!) with vegetable soup, or a green salad with walnuts and sunflower seeds.

When a variety of plant foods are consumed and adequate calorie levels are satisfied, the incomplete proteins will combine to form complete ones; the amino acids will find and join each other. If you don’t necessarily consume complementary proteins in the same meal, you can just consume them throughout the day.

Who needs meat, right? What’s the catch here? The challenge is getting enough of certain nutrients by eating a variety of foods. One such nutrient, vitamin B12, which contains cobalamine, biotin, and folic acid, may be lacking in vegetarians since it is found predominantly in meat protein. This is especially the case for pregnant and depressed individuals. The good news is that lacto-ovo vegetarians can get adequate B12 if they consume whole eggs and dairy regularly. Vegans have to be sure to consume fortified foods, such as breakfast cereals, nutritional yeast, or soy milk. Just some food for thought: spirulina, sea vegetables, and fermented soy products are not reliable sources of this important vitamin.

Vegetarians, especially vegans, must make sure to consume Vitamin D and calcium, both essential for bone health. Lack of Vitamin D can interfere with normal bone metabolism, leading to rickets in children and osteoporosis in adults. In a study by Barr (2002) of 90 vegetarians, 56 reported that their diets have become restrictive over time, and 48 planned more changes, specifically, to use fewer dairy products.

Furthermore, a Swedish study of 30 vegans concluded that intakes of calcium and vitamin D were below recommended guidelines. Specifically, when dairy products are omitted, fortified foods such as soy, milk, cereals, breads, and juices must be consumed. Unfortunately, vegetable sources of calcium, such as spinach, contain high amounts of oxalic acid, which interferes with absorption.

Foods rich in Vitamin D include fortified milk products, fatty fish such as salmon, and fish liver oils, most notably cod liver oil. Fortified foods and eggs from hens fed Vitamin D are also good sources. And the best source of Vitamin D is the sun! Just a few minutes a day is all you need. However, factors such as the use of sunscreen, the time of day, the season of the year, the level of the pigment melatonin in the skin, and even the distance one is from the equator, all limit the skin’s ability to produce this vitamin.

A vegetarian must also consume iron. Iron is a vital part of hemoglobin, a protein that transports oxygen in the blood. Iron intake is important during all stages of life, especially for growing children, and pregnant and menstruating women. The iron in meat, fish, and poultry is “heme” iron, which the body absorbs readily. The iron in dairy, eggs, plant foods, cereals, and breads is “non-heme,” which is less readily absorbed. However, foods rich in Vitamin C, such as tomatoes, oranges, and broccoli, aid in the absorption of non-heme iron.

So, if you ate spaghetti and tomato sauce, the Vitamin C in the sauce should help with absorbing the iron in the spaghetti. In addition, those individuals who exercise must make sure their iron levels are adequate, since many people, especially females who participate in intense, regular physical activity, report marginal to low levels of iron. Iron requirements may be 30% to 70% greater in active people as compared to sedentary people.

In conclusion, a well-planned vegetarian diet can be an excellent choice for maintaining a health-conscious lifestyle. Protein consumption is less of a concern than ingesting adequate vitamins and minerals from a variety of sources. So with careful planning, enjoy nature’s bounty to the fullest!



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The Malunggay

It is called malunggay in the Philippines or moringa in English. Considered to be “nature’s most nutritious food,” it is in fact so well-respected in terms of its health benefits that its tree has earned the name the “Elixir Tree.” It has so many vitamins, minerals and nutrients that it can treat at least 300 different diseases and disorders of the body (source: steadyhealth. com).

Research shows that malunggay leaves contain seven times the vitamin C found in oranges, four times the Vitamin A found in carrots (said to prevent blindness), four times the calcium found in milk, three times the potassium found in bananas and two times the protein found in yogurt (source: http://affleap. com/blog/the-potentials-of-moringa-the-miracle-plant/). Best of all, the moringa or malunggay leaf has no proven bad effects and is therefore considered safe, organic, and suitable for people from any age group.

It is now also being promoted as a very good supplement for women who are pregnant as a natural way to increase breast milk. It also prevents mastitis, an inflammation of the breast caused by the blocking of milk ducts while the mother is lactating, because it acts against the bacteria staphylococcus aureus that causes the inflammation. (source: Moringa—The Breastfeeding Supplement at http://www.free-press-release.com/news/ 200805/1210154844.html)

Once the mother has given birth, it is also recommended that malunggay be made part of the menu for infants and toddlers. The Tree of Life by Church World Services advises, “For children aged 1-3, a 100g serving of fresh cooked leaves would provide all their daily requirements of calcium, about 75 percent of their iron and half their protein needs, as well as important amounts of potassium, B vitamins, copper and all the essential amino acids. As little as 20 grams of leaves would provide children with all the vitamins A and C they need.” (source: steadyhealth. com)

Not just infants, but the aged as well, would benefit from malunggay. It is said to help reduce ulcers, tumors, and pain from arthritis; help control blood pressure, relieve skin and sleep problems and work as an energy booster.

Other benefits: It increases the body’s immune system and promotes the cell structure of the body. It provides nourishment to the eyes and the brain. It promotes metabolism, natural serum cholesterol, and proper digestion. It promotes the normal functioning of the liver, kidney and circulatory system. It acts as an antioxidant and anti-inflammatory. It supports the normal sugar levels of the body and gives a feeling of general wellness. It promotes energy. And – ladies listen up – it lowers the appearance of wrinkles and fine lines and beautifies the skin. (source: http://leafpower.wordpress. com/moringa-benefits/)

There is also currently a study that shows how moringa may work as an immune stimulant and thus help people diagnosed with AIDS (acquired immune deficiency syndrome) or are HIV-positive.

Some articles on moringa have gone as far as saying that “moringa aleifera has great potential in combating extreme poverty and hunger” because it is easy to grow. Within six months of planting a seed or a piece of trunk, one can already cut leaves from the tree to eat. These can be cooked, dried, or ground over a screen for several days into a fine powder that can be added to almost anything as a nutrient supplement. The seeds also have the potential for producing biofuel, cooking oil, personal care products, cosmetics, aromatherapy perfume, industrial oil and lubricants.

There are stores now that offer various malunggay products. Chimara in Greenbelt 3 offers malunggay soup; malunggay peanuts, which are beautifully caramelized; malunggay popcorn, which tastes almost like their other flavored popcorn products; and malunggay cookies that come in fun choco-peppermint and oatmeal flavors. They look like ordinary cookies but they have these itty-bitty malunggay leaves in them. Cute! I would not purchase these cookies for the flavor, mind you, but as a healthier option I would greatly consider it. (The popcorn I would go for any day.)

Another interesting store is Echo Store in Serendra where you can buy take-home malunggay goodies, such as malunggay bihon that tastes just like ordinary pancit but with the benefits of malunggay.

So next time you go shopping, go healthy and go malunggay. Bow.



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