Nutrition News
Winter 2007
Happy Winter from NutritionWorks!
Thank you for your interest in reading the NutritionWorks newsletter! Each issue is designed to provide you with new and relevant nutritional research, delicious and practical healthy food ideas, and updates on upcoming events. We hope you are having a wonderful winter and early spring!
In good health,
Kathleen, Sandi & Minh-Hai
In this issue:
Solutions Groups continue!
The Solution, also known as developmental skills training (DST), was developed at one of the nation’s top medical schools and supported with over 25 years of research. As Certified Solution Providers, Sandi and Kathleen can teach others how to use the method to address common excesses, such as overeating, by getting to the root of the problem in order to achieve a true transformation. The Solution is the only weight treatment that has shown continued weight loss after the program ends. Contact us for more information on new groups starting in April or individual Solution coaching. Sign up early to guarantee a spot. More info on The Solution is also available at www.thepathway.org.
Nutrition News
Trans fat free not necessarily healthier
Overwhelming evidence on the harmful effects of trans fats (listed on food labels as “partially hydrogenated” oils) has led many food manufacturers to turn to alternate oils providing similar shelf-life and taste stability benefits. However, a recent study suggests these alternative oils may pose their own health threats. Researchers compared the effects of 3 types of fats in 30 healthy volunteers. For 4 weeks apiece, the volunteers ate one of three controlled diets all containing approximately the same amount of total fat, but with the major type of fat coming from a different source: partially hydrogenated soybean oil (trans fat), interesterified fat (modified saturated fat used as a trans fat alternative), or palm oil (natural saturated fat).
Researchers found that both trans fat and interesterified fat lowered heart-protective HDL-cholesterol levels by 8 and 7%, respectively. The trans fat also predictably raised LDL-cholesterol levels. However, the most troublesome finding was the interesterified fat’s adverse effect on insulin metabolism and blood sugar levels – an even worse effect than the trans fat-rich diet. Blood sugar levels increased 20% in only 4 weeks compared to the diet containing natural palm oil. While interesterified fats appear to be on a fast-track to being the primary replacement for trans fats, this study shows show more research is needed before we assume they are any healthier. In the meantime, it’s a safe bet to limit not only trans fats as much as possible, but also foods containing interesterified fats, which are listed on the ingredients list as “fully hydrogenated oil”, “interesterified oil” or “stearic acid-rich interesterified oil”. Whole foods in their natural state are considered the most health-promoting, and oils are no exception.
Sundram K, et al. Nutr Metab 2007 Jan 15; 4:3. Stearic acid-rich interesterified fat and trans-rich fat raise the LDL/HDL ratio and plasma glucose relative to palm olein in humans.
Eating more fat can improve health
Another study examining dietary fat goes against the conventional thought that limiting fat automatically lowers body weight and improves health. Malin Haglund Garemo, a dietitian from Gothenburg University in Sweden, 182 healthy four-year old children. Her research revealed most children who ate less fat, particularly unsaturated fats such as omega-3s, had a higher body mass index (BMI), a calculation involving height and weight used to estimate health risk.
This is one of numerous studies reinforcing the important role of healthy fats in weight management. Unsaturated fats from liquid oils, nuts and fish help promote satiety between meals and healthy blood sugar metabolism. Although this study involved kids, other studies indicate these findings are likely to extend to adults as well.
Garemo M, et al. Am J Clin Nutr 2006 Nov; 84 (5):1021-6. Metabolic markers in relation to nutrition and growth in healthy 4-y-old children in Sweden.
TV time & family dinners: how they affect your kids’ weight
Researchers from the University of Missouri-Columbia followed 8,000 kids from kindergarten to third grade in a new study published in the Journal of the American Dietetic Association. The kids who watched the most television, an average of 16 hours a week, were at the greatest risk for being overweight. While most people recognize the value of increasing physical activity, this finding reinforces other studies that show the importance of decreasing sedentary time in weight management for both adults and children.
The study also revealed that children who ate the fewest family meals were at risk for becoming overweight. Frequent family meals are associated with greater consumption of nutritious food and may also protect kids from developing other habits that contribute to childhood obesity, researchers reported.
Gable S, et al. J Am Diet Assoc. 2007 Jan;107(1):53-61. Television watching and frequency of family meals are predictive of overweight onset and persistence in a national sample of school-aged children.
Favorite Product: Kitchens of India Meals
Looking for a quick and delicious Indian meal? The Kitchens of India line of heat-and-eat gourmet entrees are entirely vegetarian and kosher certified. You can find them at Trader Joe’s and most ethnic and international sections of the grocery department. Try any of these meals with a side of cooked brown basmati rice and a vegetable such as cooked cauliflower or lightly steamed spinach for a convenient and satisfying meal.
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Dal Bukhara – A dish of black lentils in a stewed tomato sauce with lots of traditional Indian spices.
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Mirch Ka Salan – Whole chilies in a thick broth of peanut, almonds and sesame seeds.
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Palak Paneer – This homemade cheese (paneer) dish has a fresh spinach puree as it’s sauce with lots of spice.
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Pindi Chana – Chick peas (garbanzo beans) in a seasoned tomato gravy.
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Navratan Korma – Has homemade cheese (paneer) in a mixture of nine vegetables in a mild cashew sauce.
Recipe to try: Thai-Style Halibut with Coconut Curry Broth
This recipe was recently featured during an episode of Healthy Appetite with Ellie Krieger, shown on the Food Network. It looked so mouth-watering on the screen, Minh-Hai was inspired to make it. This dish is quick and easy enough to be practical any night of the week and delicious enough for company.
2 teaspoons vegetable oil
4 shallots, finely chopped (about ¾ cup)
2 ½ teaspoons red curry paste* (or 2 teaspoons curry powder)
2 cups low-sodium chicken broth
½ cup light coconut milk
½ teaspoon salt, plus ¼ teaspoon, plus more for seasoning
4 (6-ounce) pieces halibut fillet, skin removed
Steamed spinach**
½ cup coarsely chopped fresh cilantro leaves
2 scallions, green part only, thinly sliced
2 tablespoons fresh lime juice
Freshly ground black pepper
2 cups cooked brown rice, for serving
*Available in the Asian section of most supermarkets
**Steam or microwave 5 cups of washed baby spinach for 2 minutes
In a large sauté pan, heat the oil over moderate heat. Add the shallots and cook, stirring occasionally, until beginning to brown, 3 to 5 minutes. Add the curry paste and cook, stirring, until fragrant, about 30 seconds. Add the chicken broth, coconut milk, 1/2 teaspoon salt and simmer until reduced to 2 cups, about 5 minutes.
Season the halibut with 1/4 teaspoon salt. Arrange the fish in the pan and gently shake the pan so the fish is coated with the sauce. Cover and cook until the fish flakes easily with a fork, about 7 minutes.
Arrange a pile of steamed spinach in the bottom of 4 soup plates. Top with the fish fillets. Stir the cilantro, scallions, and lime juice into the sauce and season, to taste, with salt and pepper. Ladle the sauce over the fish and serve with rice.
Serves 4.
Source: Food Network; Healthy Appetite with Ellie Krieger; Fuss-Free episode
Upcoming Events
The Solution National Retreat in Tiburon, CA: March 16-18, 2007
http://www.thepathway.org/retreat_tiburon.asp
Click here to learn more about NutritionWorks Happenings.
Favorite produce choices this time of year (in-season):
Avocados – Haas variety are now in season. Try some in your sandwich or sliced thinly on whole grain crackers.
Broccoli – Full of disease-fighting compounds. Try blanching them and keep in the fridge for a quick easy snack or addition to any meal.
Artichoke – Try steamed with a little olive oil and garlic dip.
Asparagus – Locally grown asparagus is about to hit our stores. Try them roasted or grilled.
Radishes – A zesty and colorful addition to your salad.
Brussel Sprouts – A member of the cabbage family and rich in cancer-fighting phytonutrients.
Rhubarb – Try it stewed with a bit of sweetener and top your plain yogurt with it. Rhubarb is a good source of iron.
Grapefruit – High in vitamin C and great with breakfast cereal or broiled in the oven and topped with cinnamon.
Oranges – Try a different variety like blood, mandarin or Satsuma. Stuff one in your bag before heading out the door for a portable snack later in the day.
“Remember to be gentle with yourself and others.” Kent Nerburn
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