Meat and Dairy-Free Diet Reduces Risk of Chronic Diseases Considerably

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Chili Cook-Off by Bitchin' Dietitian

Couldn’t have said it better myself. In a report issued to all military police in the UK, physicians explain how simply ditching dairy foods and meat could drastically reduce the most serious chronic diseases. Dr. Caldwell Esselstyn who directs the cardiovascular prevention and reversal program at the Cleveland Clinic explains that on plant-based diets, patients lose weight, blood pressure normalizes, and type 2 diabetes improves or resolves, as do angina, erectile dysfunction, and peripheral vascular and carotid disease.

“We are potentially on the cusp of what could be a seismic revolution in health. This will never come about from another pill, another procedure, another operation, or construction of another cardiac cathedral. It will come about when we are able to show the public the lifestyle that will halt and eliminate 75% of these common, chronic killing diseases. The most essential component of this lifestyle is whole food plant-based nutrition.” Read more and all about it here.

Start with a few veggie-only days per week and you’ll soon see… whole wheat pancakes for breakfast, veggie chili for lunch, and a bean and rice fajita burrito for dinner isn’t so hard or bad… in fact, it’s pretty divine.

Spice Up Your Broccoli and REALLY Kick Cancer to the Curb

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Photo by: Mr. Beaver

Aside from it’s cute look and great taste, many people eat broccoli for its cancer-fighting power.  And now, a new University of Illinois study found that eating spicy foods rich in the enzyme myrosinase such as broccoli sprouts, mustard, horseradish, or wasabi with broccoli ensures better and faster absorption of broccoli’s cancer-fighting compound called sulforaphane.

Other foods that enhance broccoli’s beneficial breakdown include arugula, radishes, cabbage, watercress, and Brussels sprouts. The scientists recommend 3 to 5 servings of spiced up broccoli per week to get the maximum cancer-kicking benefit. But it can’t hurt to have it 3 to 5 times a day either!

Harvard Revises USDA’s “MyPlate”

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Yay for Harvard! Noting that the USDA’s “MyPlate” is based on a mix of science and US agricultural interests (rather than just on science), the Harvard School of Public Health created a much easier to understand “Healthy Eating Plate“, which replaces dairy milk with water saying there’s little evidence that dairy protects bones, and even more evidence that dairy may be harmful to health, and also emphasizing healthier proteins and whole grains, and encouraging some healthy oils and exercise. Read more about both here.

Looks like the country is getting even closer to the plant-powered “Power Plate” created by PCRM! Go plants!

Crazy Carrot Sugar Cookies

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Crazy Carrot Sugar Cookies

It was my turn to host my daughter’s playgroup this week, and the kids expect themselves some cookies. Good cookies. So in addition to the zucchini bread (recipe in my Skinny Dish book), hummus plate with Baked Lentil Chips, cherry tomatoes, and carrot discs, strawberry cucumber water (a pitcher of filtered water with strawberry and cucumber slices), sparkling berry lemonade, and white wine on the snack table, I invented a new sugar cookie with help from my friend Betty Crocker.

I had some sugar cookie mix in the pantry which called for 1 stick of softened butter (1/2 cup) and 1 egg. Instead, I added 1 Tbsp softened Earth Balance margarine, 3 Tbsp flaxseed meal gelled with 1/2  cup warm filtered water, 1 cup shredded carrots, 1/4 tsp pure almond extract, and sprinkles. Sure they’re still sugar cookies, but they’ve also got vision-enhancing and cancer-kicking beta-carotene, omega-3 fat- and fiber-rich flaxseed meal, and they’re much lower in fat than Betty intended them to be. And with the almond zing (without the almond allergen) and sprinkles, there’s no need for frosting.

Crazy Carrot Sugar Cookies
Makes 28 good-sized cookies

3 Tbsp ground flaxseed meal (such as Bob’s Red Mill) mixed with 1/2 cup warm filtered water for 5 minutes until a gel forms
1 pkg (17.5-oz) Sugar Cookie Mix (such as Betty Crocker’s)
1 Tbsp softened or melted Earth Balance margarine
1 cup shredded carrots
1/4 tsp pure almond extract (I repeat, this does not contain almonds for the allergenics)
sprinkles (optional, black sprinkles or poppy seeds for Crazy Halloween Cookies)

Preheat oven to 350 degrees. Mix all ingredients together (except sprinkles) in a bowl and drop by spoonful onto a cookie sheet. Top with sprinkles, if using. Bake for 12-14 minutes until very lightly browned.  Cool and chow!

Nutrition info per cookie: 79 calories, 2 g fat, 0.5 g saturated fat, 0 mg cholesterol, 58 mg sodium, 14 g carbohydrates, 0.5 g fiber, 8 g sugar, 1 g protein, 10% vitamin A, 2% iron. 

Were they good? Were the kids fooled? Lemme just say that the plate of 28 was just crumbs after the 2-hour playgroup, and my 3 yr-old son started crying because he only got one. One 6-yr-old boy said “What are these orange things in here?” I was honest, and he responded with “Well, I can see the carrots, but I can’t taste them. They’re actually good!”

For more crazy dessert ideas try the black bean brownies and kale cake–all hits with the youngin’s.

Apples and Pears for Stroke Prevention

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Photo by: DeusXFlorida

Yes, Dr. Oz was in the news today for unjustifiably instilling unnecessary panic about arsenic in apple juice. But this is not about that.

There was also news today from the Journal of the American Heart Association that risk of stroke incidence was 52% lower for people with a high intake of white flesh fruits and veggies (apples, pears, bananas, cauliflower, chicory, and cucumbers) compared to people with a low intake. The study was done comparing fruits and veggies broken down into color groups, and apples and pears made up 55% of the white flesh group. For every 25 gram per day increase in white fruits and vegetables (equivalent to about 1/5 of an apple), there was a 9 percent lower risk of stroke.

So think no more that just because apples and pears aren’t deep green and vibrant orange, they don’t have it (disease prevention) goin’ on. That little old saying may not be far from the truth afterall: An apple or pear a day keeps the stroke doc away. Enjoy one sliced on your hot cereal in the morning, or blended in your green smoothie. Cheers!

The Fatten-Up-My-Jake Shake

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The Fatten-Up-My-Jake Shake

Many of the discussions on this site are about eating tons of plant matter so you can strut a hot, steamy bod in spandex without ever having to diet, and finding ways to make and crave nutrient-rich veggies like a wild tiger. And while those are the interests of most readers, there are a few who are trying to put weight on, definitely not take weight off, and others trying to input enough calorie-rich plant foods to meet marathon and triathlon training needs. This post is for that group.

The youngest resident Chez Bitchin’ (Jake) is 20 months old and loves fruits and veggies SO MUCH that he eats them first at meals, quickly declares “ah da” (all done), and is ready to run off and play. At his last check-up, the pediatrician (a no-doubt bitchin’ pediatrician!) expressed concern that he had only gained 1.5 lbs in 6 months and had dropped from the 50th to the 15th percentile for weight. His height and head were above average, he just wasn’t getting fat enough fast enough. It’s a dietitian’s dream and nightmare all rolled into one! He’s eating more fruits and veggies than the average American and is developing an awesome palate, but is too thin.

Side Note: My other 2 kids also love fruits and veggies, but they inhale their whole grains and proteins like nobody’s business, and have always been way above the growth curve. Up until now, it was no surprise that my kids were superhero health hounds. I was a perfect dietitian mom! But shoot. Wake-up-call with kid #3.

SO, inspired by Kathy Patalsky’s Easy Energy Almond Shake, I created a new Jake staple called The Fatten-Up-My-Jake Shake. Not only is it a great way to get some high-qual protein and nutrients into your veggie- and fruit-enthusiast kid, but it’s a stellar pre- and post-workout shake, and a great way to start anyone’s day. And the extra bonus? While it’s working to beef up my little toddler monster, it’s not so high-calorie that it’s anything beyond a nutritious drink for a weight-loss hungry soul (Read: It won’t fatten you up if you’re not trying to fatten up). Just work it in with all those lip-smacking veggies, and it won’t do what you don’t want it to do.

Jake enjoying his shake

The Fatten-Up-My-Jake Shake
Serves 3

2 cups vanilla soymilk (or other non-dairy milk + 1/2 tsp vanilla)
2 frozen very ripe bananas, sliced prior to freezing, or carefully after freezing
3 Tbsp almond butter (I like the creamy w/ sea salt variety)
1/2 tsp cinnamon
1/8 tsp almond extract (which we just learned is made from fruit pits)
6 ice cubes

Blend ingredients until smooth. Drink and conquer!

Nutrition Info Per Serving (about 1 cup): 242 calories, 12 g fat, 0 mg cholesterol, 66 mg sodium, 28.5 g carbohydrates, 3 g fiber, 14.5 g sugar, 7 g protein, 8% calcium, 12% vitamin C, 25% calcium, 9% iron.

As you can see, Jake’s pretty thrilled with the shake, so I’ll let you know what happens at his next weigh-in.

Other ideas for getting healthy, calorie-dense foods (beyond avocados and peanut butter spoons…)?

Nut Allergies: Why the Rise, and Can They Be Prevented?

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Allergy-Free Seedy Energy Bars in SkinnyDish!

Happy Saturday! Now let’s talk about nut allergies. Seems like every other kid these days is allergic to peanuts and/or tree nuts. How come only that one crazy kid with the perma bed-head had a peanut allergy when I went to elementary school? Lets first start with some definitions:

  • Tree Nuts: almonds, cashews, filberts/hazelnuts, macadamia nuts, pecans, Brazil nuts, pine nuts (pignolia nuts), pistachios, and walnuts.
  • Peanuts: Peanuts are actually a legume, although most people who are allergic to tree nuts are also allergic to peanuts and vice versa.
  • Seeds: While sesame seeds are common and potential allergens, sunflower and pumpkin seeds very rarely cause an allergic reaction. Use sunflower seed butter and pumpkin seeds as nutritious alternatives when tree nut, peanut, or sesame seed allergies are present.

Why are nut allergies so common now?
According to WebMD, Peanut allergies more than tripled from 1997 to 2008:

  • o.6% of kids had allergies to peanuts in 1997
  • 2.1% of kids had allergies to peanuts in 2008
  • 1.3% of adults today have peanut allergies

Theory #1: The Hygiene Hypothesis
Perhaps too much hand sanitizer, too many antibiotics, and all the “clean living” which is preventing natural infections is dumbing down our immune systems, and diminishing its ability to deal with harmless proteins like those in peanuts, tree nuts, animal dander, and pollen.

So… do kids who grow up on farms have fewer allergies? Actually yes! Believe it or not, city living is much cleaner than farm life. Youngsters who grow up on farms are 30-50% less likely to develop allergies and asthma compared their urban cousins. Despite city pollution and grime, rural households have more “good germs” found in bacteria-laden mattresses and microbe-laced bedrooms helping kids develop resistance to allergies and asthma. Much of this was confirmed in a study in the New England Journal of Medicine published in February comparing bacteria and microbes in rural, urban, and suburban households. The greater the number of microbes (farmhouse), the lower the incidence of allergies and asthma.

Theory #2: The Modern Way Nuts Are Processed
Most nuts these days are roasted. Back in the day, blanching, boiling, and raw consumption of nuts was more common. Dry-roasting at high temperatures appears to degrade the carcinogenic aflatoxins found in peanuts, which is something we DO want to do. However, roasting peanuts changes the sugar and makes the protein more stable to digestion, and easier for the immune system to attack thus making them more allergenic. Interestingly, Asians predominantly eat boiled peanuts, and peanut allergies are much less common among Asian populations.

Are nut and other allergies preventable?
Possibly. Here are the best strategies for decreasing the odds of allergies in your mini-me, especially if allergies run in the family:

  • Consider a move to a rural area during pregnancy and the early years of your child’s life.
  • Snag a dander-laden pet or two during pregnancy and your baby’s infancy (if you yourself aren’t allergic).
  • Spend lots of time outdoors during your child’s early years, exposing them to a wealth of trees, grass, bushes, and flowers.
  • As a mom, do everything in your power to breastfeed or obtain breastmilk from a donor, especially for the first 4 months. This builds up the infant’s immune system.
  • If nut allergies run in the family, research is tending to favor moderate and RAW nut consumption during pregnancy. There’s no guarantee, but this is worth a shot.
  • And this just in!! Pregnant women consuming greater quantities of omega-3 fatty acids (found in walnuts, flaxseed oil, and supplements) cause the growing baby’s gut to become more permeable therefore enabling bacteria and new substances to pass through the lining of the gut and triggering the baby’s immune response and the production of antibodies. End result: a better functioning immune system and less likelihood of allergies.

And finally, and interesting tidbit about…. Almond Extract. Thankfully, the best way to flavor your cookies and frosting does not actually come from almonds. Even “pure almond extract” is made from peach or apricot pits. So almond-allergic folks can taste almonds without the allergic reaction!

Other thoughts on nut allergies or ways to prevent/ deal with them?

Microwaved Potatoes Help Lower High Blood Pressure

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Mr. Potato Head on the Loose by Sam Howzit

Remember way back when I pushed potatoes in a potatophobiac world with Welcome Back, Instant Mashed Potatoes? Remember how you all thought I was crazy? Well, well, well! A new research study presented at the American Chemical Society’s annual meeting in Denver, Colorado just proclaimed that a couple spud servings a day helps lower high blood pressure in obese individuals by 4% (just as well as oatmeal), and without the fattening effects declared by the anti-potatans.

The phytochemicals in potatoes act similarly to ACE-inhibitor medications which are used to lower high blood pressure in overweight individuals. The best way to preserve the potato phytochemicals isn’t to French fry or potato chip them, but rather microwave them with their skins on (and then of course skip the sour cream and butter). The study used purple potatoes, but researchers are certain the same effect would be seen with white or red potatoes. Read the whole story here.

Welcome Back, Microwaved Potatoes!

Can Kale Hide in Cake?

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The batter: Uh oh.

My recent obsession with kale may be getting out of hand. My kids and I were making a peace-loving chocolate cake today when I had the wild idea to blend 3 huge leaves of kale with the wet ingredients in my Vitamix (the #1 kitchen appliance). They wouldn’t notice, right? And the cocoa would hide the green color. Perhaps I wasn’t mental, I was brilliant!! Hmm, let’s see…

Not too shabby!

ChoKALEt Cake
Makes 9 servings
Prep time 10 minutes, Hands-off cooking time 35 minutes

1 ¾ cups all-purpose flour
½ cup sugar
¼ cup cocoa
1 tsp baking soda
½ tsp salt
½ cup orange juice concentrate, thawed
1/3 cup vegetable oil, or melted Earth Balance margarine
2 tsp vanilla
½ cup filtered water
3 large kale leaves, stems removed
1 tsp apple cider vinegar
½ cup semi-sweet chocolate chips (optional)

1 Tbsp powdered sugar, or ¼ cup thin vanilla frosting to top

1 Preheat oven to 350° F.

2 Sift dry ingredients together (minus the powdered sugar).

3 Place wet ingredients (minus the apple cider vinegar) and kale in Vitamix or other powerful blender. Blend until smooth and bright green.

4 Stir wet ingredients, apple cider vinegar, and dry ingredients together until well-mixed. Stir in chocolate chips, if using.

5 Pour batter into lightly oiled 9 x 9-inch baking dish and bake for 30-35 minutes, until a toothpick inserted in center comes out clean. Let cake sit 10 minutes before sprinkling with powdered sugar (use a sifter for a delicate, and evenly topped cake), or drizzling with vanilla frosting.

Nutrition info per large piece (w/o icing): 234 calories, 8 g total fat, 1 g saturated fat, 0 mg cholesterol, 409 mg sodium, 37 g carbohydrates, 3 g fiber, 17 g sugar, 4 g protein, 119% vitamin A, 61% vitamin C, 4.5% calcium, 9% iron

While everyone (except me) was too afraid to try the green batter, the cake was DE.LISH.OUS. And incredibly filling. No one could finish a full piece. It still had a slightly green hue (therefore I just dimmed the lights during dessert). And while my family eats kale like wild tigers and I’m not necessarily in favor of hiding veggies in desserts, in this case we were making chocolate cake already, so why not beef up it’s nutrient power?

Where’s the craziest place you’ve hidden a veggie? (Besides under your college roommate’s bed before Winter break…)

Back to School: Bag Lunches for a Dietitian’s Kindergartner

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Photo by: Ramesh NG

I have *just about* survived Week #1 of Kindergarten! My daughter is in an all-day Spanish immersion school, so not only are the all-day routines and riding the bus completely new experiences, but the whole day is in Spanish. And that’s not even the biggest deal! Eating lunch in a school cafeteria is a totally brand spankin’ new event.

Of course as the nutrition controller of the household, buying lunch at school isn’t an option despite the constant begging… “Just one day could I try the cheesy sticks, mini pizza, or milk in a cute pink carton? Pleeeeeze?”  So it took some creativity and dessert! to make the bagged lunches exciting, tasty, and healthy. Here’s what appeared in my daughter’s lunch bag this week:

MONDAY
Half a hummus and basil sandwich on whole wheat bread
1 large carrot, peeled (she prefers 1 large carrot to carrot sticks, not my idea!)
8 raspberries
6 crackers
2 chocolate-filled Oreo-type cookies
water

What still remained in the lunch bag after school: the carrot (“I didn’t see it”), crackers, and cookies. Those items became the afterschool snack. 

TUESDAY
Half a peanut butter sandwich on whole wheat bread (no jam, her preference)
Apple Carrot Crusher (from TJ’s, basically applesauce with carrots in this fun squeezy tube)
8 raspberries
5 slices orange bell pepper
6 crackers
2 chocolate-filled Oreo-type cookies
water

What still remained in the lunch bag after school: the raspberries (“I couldn’t open the container, and no one was around to help me”), crackers, and cookies. Those items were again the afterschool snack. “Mommy, you don’t need to put crackers in my lunch anymore.” Ok, I won’t!

WEDNESDAY
3 Spinach & Sweet Potato “Quiches” (eggless, made in a mini-cupcake pan, recipe coming soon!)
10 Beef-Less Strips (TJ’s, made from wheat gluten)
10 cucumber slices
Apple Carrot Crusher 
2 chocolate-filled Oreo-type cookies
water

What still remained in the lunch bag after school: 2 of the “quiches,” 3 cucumber slices, and cookies. Those items were again the afterschool snack.

THURSDAY
1 Smart Dog in a whole wheat bun (wrapped in foil, no condiments, her choice)
Apple Carrot Crusher 
4 cherry tomatoes, 4 basil leaves
2 Medjool dates
2 chocolate-filled Oreo-type cookies
water

What still remained in the lunch bag after school: dates and cookies. Afterschool snacktime!

FRIDAY
Half a chocolate peanut butter sandwich (sounds terribly unhealthy, but it’s just peanuts + a few dark choc chips ground together fresh at Whole Foods) on whole wheat bread
6 red pepper slices
10 Kalamata olives
1 chocolate chip cookie
water

Not sure what will return home today, but I suspect a couple red pepper slices and the cookie. 

You may think the daily dessert isn’t ideal, but growing up in a “Dessert-Only-Once-A-Year” household, I firmly believe that a small dessert after a nutrient-rich meal teaches healthy eating habits and moderation. Agree or disagree? For more healthy lunchbox ideas, take a gander at The Lunchbox Bunch: A team dedicated to healthy lunches!