Stay well this winter with foods that promote good health.
The Facts About Top Diet Trends
Anyone on a new diet this year, err lifestyle plan? New Year’s resolutions are all about losing weight, getting healthy and making changes. There is certainly no shortage of diet trends out there but picking the right one for you can be tricky. Not everyone has the same goals, or the same budget. So, I thought I’d help you narrow down the choices based on facts. Here are the top diet trends, a list of some important info, and a link where you can find more information. (*Disclaimer: this list is in no way comprehensive or meant to cure or treat any disease or illness. You should consult your doctor before beginning any new diet plan. Also, I do have my degree in dietetics and have studied food, nutrition and culinary arts for the entirety of my adult life. But I’m not a doctor. The statements below are a collaboration of my opinion (the list itself) and researched facts (specifics pertaining to each diet plan).) There are a zillion diets out there. If the one you are interested in is not on this list, email me and I can help!
The basic premise is to eat like a caveman. There are some conflicting ideas about whether the intention is to eat only foods found in the paleolithic era. But since woolly mammoths and cave lions are now extinct, we have to be a little flexible. While finding food is a smidge easier, i.e less hunting and gathering, more loading up the cart at Whole Foods- the idea is that the foods should be about the same; whole, nutrient dense, not-processed foods.
- Grass Fed meats, Eggs, Fish and Seafood, Vegetables, Fruits, Nuts Seeds, Healthy Fats and Oils (olive, walnut, coconut, flaxseed, grapeseed, and of course avocado). Organic, non-GMO as much as possible.
Foods to Avoid:
- Grains, Preservatives, Dairy (though some raw dairy is sometimes allowed), Refined Sugar, Refined Vegetable Oils, and even a few surprising foods like Legumes, Beans and Potatoes.
The various foods allowed and not allowed are not just based on what was available when our stone-age ancestors walked the Earth, but also about potential health benefits and harmful properties inherit therein.
Whole 30: whole30.com
You can do anything for 30 days. And 30 days is just enough time to cut out the junk, let your body heal, establish healthier habits with food and get to a better you.
- Moderate amounts of meat, seafood, eggs. Lots of vegetables. A few fruits. And plenty of natural fats. The idea is to consume whole, natural foods that are not processed, as minimally processed as possible, or to be able to read and understand every ingredient on a food label.
Foods to Avoid:
- Added Sugar- of any kind. So, no honey, agave, date syrup, coconut sugar, stevia or maple syrup. Basically, if it makes the food sweeter, it’s a no-go. I see you sneaky fruit juice!
- Alcohol, even for cooking.
- All grains. Glutenous or Gluten Free. Period.
- No one really knows what legumes are (just kidding, we do!), but things like beans, lentils, soy and peanuts qualify.
- Eggs of all forms-raw, pasteurized, fermented, frozen or soured. If it comes out an animals mammary glands, it’s dairy. And just to be clear, eggs are not dairy…they are just usually found in the diary section of the grocery store because that’s where the refrigerators are.
- Some popular preservatives like Carrageenan, MSG and Sulfites.
- And they also discourage the creation of “junk like foods” made from approved foods. Trying to make a chicken breast and broccoli brownie just misses the point altogether of avoiding junk food, doesn’t it?
Weight Watchers: www.weightwatchers.com
This oldie, but goodie, just got a face lift! Their new Freestyle program offers greater flexibility with food choices, but still keep the accountability and tracking features that have scientifically proven to contribute to overall weight loss success.
- All of them! Each food is assigned a point value, and based on your goals and current stats, you are assigned a certain number of points each day. Spend, or rather eat, the points as you like, but track it all for greater success.
Foods to Avoid:
- The usual- highly processed foods, added sugar and unhealthy fats.
Another classic, this diet has been on the top 5 list for decades. Developed after the eating habits of Mediterranean countries like Greece, Spain and Italy, it mingles moderation and foods proven to help reduce risks for chronic and acute illness.
- Eat primarily plant-based foods like fruits, vegetables, whole grains, legumes and nuts.
- Replace butter and other saturated or trans-fats with heart-healthy fats like olive oil.
- Limit red meat to a few times a month.
- Eat fish and chicken several times a week.
- Enjoy red wine in moderation (optional).
- Get plenty of rest and enjoy meals with friends and family.
Ketogenic (aka Keto) Diet: https://ketodash.com/ketogenic-diet
First, it is important to note that ketosis is not the same as ketoacidosis. They are related, but the latter is very dangerous and can lead to serious complications. Ketosis is the precursor to ketoacidosis, and while it is technically considered an adaptive nutritional state, it does have some important medical benefits. The diet first started as a treatment method for epileptic patients to reduce seizures in the brain. Previous therapies included outright starvation, which produced the same result. However, the body suffered greatly as there was no nutrition to support the rest of the body. What is now called “fed starvation”, the body gets the nutrition it needs thru the high fat, moderate protein, very low carb diet, and the brain gets the relief it needs thru the production of ketones.
So what if you don’t have epilepsy? Here’s where the science happens. I’ll try to keep it simple. Basically, the human body “prefers” glucose as a fuel source. Think sugar and carbohydrates. That’s why when you are hungry, I mean really really hungry, you unconsciously go for the sugary snacks and drinks. They work fast because it is an efficient fuel source. But what would happen if fat was the primary source of fuel for the body, and carbohydrates the last? Well, that’s the Keto diet! In a nut shell, the body doesn’t use fat directly as a fuel source, but instead has to convert it to glucose for use. In that process, ketones are produced, and the body uses them for energy.
So how does someone lose weight eating mostly fat, if they already have excess fat? Great question! The answer, it takes some time. Being in ketosis doesn’t happen overnight. It can take anywhere from 2 weeks to 2 months, depending on activity level and other factors. But once you reach that stage, your body has basically converted its primary fuel source from carbohydrates to fat. And just like ALL FOOD you consume, taking in too much will lead to the excess being stored as fat- so you have to find the ratios that work best for your body and your activity level.
- Fat, like olives, avocados, bacon, fatty meats, butter, full fat cheese and other dairy, nuts. About 70% of your total calories for the day should come from fat. (As good an excuse to by the Wagyu beef as any!)
- Moderate amounts of protein like red meat, chicken, eggs, fish and seafood. About 25% of your total calories should come from protein. (This can be tricky to calculate since most protein is not just straight protein, but also contains some fat.)
- Net Carbohydrates. Net, meaning total carbs minus the dietary fiber. You can find it on a food label. But remember, vegetables are technically carbs, albeit high fiber carbs. But only about 5% of your total calories should come from carbohydrate food sources.
Tracking is key until you find a rhythm. I suggest the My Fitness pal app, #notsponsored, because it does all the work and math for you. Also, it is really easy to select foods from a list or add your own with the barcode scanner feature.
Foods to Avoid:
- There isn’t a specific list of foods to avoid. Although high sugar foods like sweets, sodas, candies, etc. should just generally be avoided. Also, high glycemic index foods like potatoes, pasta, rice, etc. are going to be hard to factor in because of their high net carb value. That 5% will go fast!
Cooking Season is right around the corner, folks! None of us are ready.
Every year, we see it on the calendar. And as if we are daring ourselves to see how long we can procrastinate, the week before Thanksgiving always ends up a flurry of planning, cleaning, shopping and cooking, and it all goes downhill from there.
This year, let’s do something different! Let’s all start planning a little earlier. Of course, I am the one that ends up cooking the majority of the T-Day meal in my family. I’m ok with that. I like it. But it never fails that I get down to the day before, make my list, and decide I need a new insert-favorite-kitchen-gadget-here and I either can’t find it, or it’s too late to order it.
There are a lot of kitchen gadgets on the market that can help you do a lot of really fun things. But there is also some ridiculous stuff out there too that ends up cluttering your cabinets and drawers more than it is helpful. Each dish will require different equipment to get it ready. But there are some universal basics that all chefs swear by, and we want to share them with you.
Sheet Pans: aka, rimmed baking sheet
What these are good for: EVERYTHING! Not just for baking, the multi-purpose bad boys will become your new favorite. Ever wonder how to make your baked fries crispier? Sheet pans. Want to bake 10 chicken breasts at the same time? Sheet pans. Want to bake thin layers of cake for a dozen tiered cake extravaganza? Sheet pans. Don’t worry about if they are non-stick (though I rarely recommend non-stick anything), shiny or dark metal, or if they have handles or not. You can usually buy the aluminum ones in a three-pack at your local big-box store on the cheap. Or you can busy super fancy ones at the restaurant supply store or online. Line them with parchment paper or aluminum foil when you are using them (unless you are baking cookies, then don’t use anything!) to keep them clean and shiny forever.
The bigger the better. If it came as a free gift with purchase of tequila, leave it in your bar cabinet. At least 18” x 12”, minimum!
You need more than one, because sometimes you are prepping meat at the same time as veggies and you don’t want to cross-contaminate. Two or three is recommended.
Wood or plastic, those are your only two options. Glass is not a cutting board. It’s a trivet. And so is that extra piece of granite your countertop guy gave you.
Sometime that little divot that goes all the way around the edge to catch juices is handy. But you should let your meat rest long enough that you don’t need that. Just sayin’.
Mixing Bowls: To put your prep in
Cooking is 80% prep work. So, you need something to put your prep into before it gets cooked. A 5-piece nesting set is a great space saver. You want a really big bowl, like 5qt or larger, a couple of medium sized ones, and a smaller one or two. Or something like that. Digging around the Tupperware cabinet is never fun, and generally what you find there is not very helpful.
Knives: The most important tool!
It’s self-explanatory, but your hands and a good knife set are the two most important tools in any kitchen. You don’t have to have the most expensive set either. But if you are using your grandmother’s hand-me-downs, that haven’t been sharpened since 1952, it’s probably time for an upgrade. There are 3 knives you should always have on hand: a large chef’s knife, a small paring knife, and a serrated long blade for slicing bread, tomatoes, etc. Also, you need a honing steel. These come in a variety of shapes, sizes and materials, but you should learn how to use it properly, and use it every time. If you take good care of your knifes, they will take good care of you. As in, not cut you. And who knows, you may even be able to pass them down to your grandchildren. Just kidding…don’t do that!
If you really want to get serious about it, there are about a hundred different decisions to make before purchasing which knife is best for you. Do you want German made, or Japanese? Carbon or stainless steel? Full tang or partial? Handle material? Handle fasteners? And on it goes… The point is, find a cutlery store near you and go talk to a pro. A really good knife will last a lifetime. And if you like it, you are more likely to use it.
Next to not putting them in the dishwasher, sharpening is the number one most important way to take good care of your knife. Not honing…that’s different. I mean really sharpen the blade. At least once a year if you don’t use them often. Up to once every few months if you are a pro. You can take them somewhere to have them professionally sharpened, or you can buy a stone and do it yourself. But now is the time of year to do it! Most places charge a minimal fee per knife, so there is no reason not to do it. Most cuts happen because the blade is too dull, and you must compensate by using more force to push the knife thru the food. Also, most Thanksgiving Day ER visits are from self-inflicted knife injuries.
Plastic To-Go Containers: think deli-counter macaroni salad.
One of the restaurants I worked in early in my career used these for all of their prep. We had several different sizes. And at the end of the night, we put all of our station prep into the appropriate size to store overnight. They are stackable, disposable, dishwasher safe, and great for prepping several days ahead.
After-school snack. Let’s face it. It’s basically the 4th most important meal of the day. And between a full day of school, homework, sports, band, dance and chess club, it should be! Kids are just smaller versions of adults, and if you want them to make it thru the day without a sugar crash or major meltdown, good nutrition in the middle of the day is a great place to start.
You don’t have time to make your own Greek-style yogurt and beef jerky, or maybe you do. But a box of Cheez-Its does not a healthy snack make. The trick to snacks is having options the kids actually like, and getting them to eat it.
Unfortunately, pretty much anything on the shelf at the grocery store with the word SNACK on it is full of sugar, fat and loaded with empty calories.
There are 4 things to keep in mind when considering a snack choice for kids. After all, the whole point is to keep their brains and bodies moving for another 4-5 hours. What should you look for?
- Calories. Depending on your child’s activity level, calories matter. But most kids don’t need a 550-calorie cheeseburger happy meal. Keep it between 200-400 calories. That’s plenty to get them thru until dinner.
- Nutrition. We gotta keep them moving, so the snack should provide a good balance between protein, fat and carbohydrate.
- Timing. Scrambled egg sandwiches are a great option to keep your kid fueled up for sports. But maybe not 10 minutes before swim practice.
- Easy. Good news! You don’t have to spend 40 hours each week sourcing organic hemp seeds and crushing your own almonds for almond butter. That’s what you have Friend That Cooks for! 😉 And for those of you that don’t, we put together a list of 15 awesome choices that go together in a flash.
- Celery, Dried Fruit, Peanut Butter: 2 stalks celery- halved, palmful of small dried fruits- think raisins, cranberries, or chopped banana pieces, 2 tablespoons peanut butter- or almond, sun-nut or other butter of your choice.
- Peanut Butter and Pretzel Sticks: Again, whatever kind of nut or non-nut butter you want, just a couple of tablespoons, and about ¼ cup of pretzel sticks.
- Clementines and Dark Chocolate: For a lighter, sweeter snack idea, pair the easy-to-peel citrus with 1 ounce of dark chocolate. This one makes a tasty dessert for adults too!
- Zucchini Bread Muffins: Add some plain flavored protein powder, or a handful of chopped nuts on top, for an extra protein kick. Check out this recipe here.
- Snack Mix: Avoid unwanted sugars and extra calories and make your own! Trader Joe’s is a great place to stock up on nuts, dried fruits and seeds. Portion out the mix into ¼ cup individual snack bags for even more portion control.
- Granola Protein Bites: There are literally hundreds of recipes on the internet for something like this. But here is one that we’ve tried and our clients really enjoy. The flavor combinations are endless, so feel free to play.
- Fruit and Coconut Water Popsicles: This one is great while the weather is still warm. The electrolyte boost is also perfect for your sports players and dancers.
- Peanut Butter and Banana Toast: It can’t get any simpler than this. Once slice of whole grain bread, 1 Tablespoon PB and a half a banana.
- Hard Boiled Eggs: These are great to have on hand as “add-ons”. Pair with the zucchini bread muffins, or even some hummus and veggies for a protein punch.
- Hummus and Veggies: Sabra makes handy individual cups for even less prep! Sub the hummus for guacamole for something different.
- Tuna Salad and Veggies: 1 can tuna packed in water- drained, 1 celery stalk- chopped, 1 hardboiled egg- chopped, 1 Tablespoon plain Greek yogurt or mayo, 1 tsp yellow or Dijon mustard, salt and pepper. Celery stalks, carrot sticks and cherry tomatoes are all kid friendly and easy to prep ahead.
- Cheese and Crackers or Fruit: 2 ounces of cubed cheese and 5 crackers is all it takes. If you can get away with it, pick a whole grain cracker option for maximum nutrients. 1 small apple or a handful of fresh berries to change it up.
- Yogurt and Fruit: a small palmful of fruit goes really well with Greek yogurt. The natural sugars in the fruit will flavor plain yogurt nicely, so don’t be afraid to give it a try. A few chopped nuts go a long way too.
- Tortilla Roll-ups: Think small, fajita sized tortillas, wrapped around some leftover meat from last night’s dinner, a smear of hummus, guac or spreadable cheese and voila! Sliced bell peppers fit nicely inside that roll-up if you want to sneak in some veggies.
- Nuts and Everything: 1 ounce, or about a palmful of roasted almonds or pistachios pair nicely with fruit, cheese or just about anything else. The protein and fat content of the nuts keep the energy flowing until dinnertime.