It’s Time for Cranberries! Health Benefits and Food Ideas

The cranberry harvest is here! Soon you will see bags and bags of fresh cranberries in the store for your morning oatmeal, cranberry orange bread, and fresh Thanksgiving cranberry sauce. YUM!

I thought it would be a great time to extoll the health benefits of cranberries and give you some ideas for using them.

How Cranberries Help Prevent Urinary Tract Infections

Nutrient dense cranberries provide vitamins, minerals and phytonutrients. Over 50 years of research shows that cranberries are associated with reduced risk of UTIs, a painful condition that afflicts some 11 million American women each year and costs over $1.6 billion dollars annually to treat.

Cranberries contain polyphenols and the flavonoid, proanthocyanidin (PAC) that provide potential health benefits. The unusual A-type structure of the cranberry PAC appears to be responsible for the anti-adhesive properties not found in other PAC-containing fruits and vegetables.The PACs in cranberries help prevent the adhesion of certain harmful bacteria, including E. coli, associated with urinary tract infections (UTIs). They may also help to inhibit the bacteria associated with gum disease and stomach ulcers.

Cranberries and Heart Health

Cranberries can help to support cardiovascular health and are the perfect addition to a heart-healthy diet. Whole cranberries are a good source of dietary fiber, and all cranberry products contain flavonoids and polyphenolics, natural compounds that offer a wide range of potential heart health benefits.

Using Dried Cranberries

Some people aren’t comfortable with the idea that cranberries have added sugar. The total amount of sugar in dried cranberries is equal to that of other dried fruits, like raisins and dried cherries.  Dried cranberries are sweetened because unlike other berries, cranberries are naturally low in sugar and high in acidity so they require sweetening to be palatable.

• I love dried cranberries mixed with nuts as a snack.
• They are also great in oatmeal with a little cinnamon.
• Use them as a topping on salads – especially spinach and kale with goat cheese and any veggies you love.
• Add to quinoa, rice, or other grain side dishes.
• Put them in your Thanksgiving stuffing.
• Toss into your yogurt or cottage cheese.
• Holiday baking: use them in home baked cookies, muffins and breads.

Coming Soon.. 50% Less Added Sugar

Check out my video from the 2012 Food and Nutrition Conference where I first learned that some cranberries are coming out in 2013 with less added sugar.

Disclosure

I was compensated for my time in writing this blog post, but I was not compensated for my time to shoot the cranberry video at FNCE.
References

1. Howell AB, Reed J, Krueger C, Winterbottom R, Leahy M. A-type cranberry proanthocyanidins and uropathogenic bacterial anti-adhesion activity.  Phytochemistry 2005; 66 (18): 2281-2291.

2. Howell A. Cranberry Proanthocyanidins and the Maintenance of Urinary Tract Health. Crit Rev Food Sci Nutr 2002; 42(S): 273-278.

3. Gupta K, Chou M, Howell A, Wobbe C, Grady R, Stapleton A. Cranberry products inhibit adherence of p-fimbriated Escherichia coli to primary cultured bladder and vaginal epithelial cells. J Urol 2007; 177(6): 2357-2360.

4. Burger O, Weiss E, Sharon N, Tabak M, Neeman I, and Ofek I. Inhibition of Helicobacter pylori adhesion to human gastric mucus by a high-molecular-weight constituent of cranberry juice. Crit Rev Food Sci Nutr 2002; 42(S): 278-284.

5. Bodel PI, Cotrain R, Kass EH. Cranberry juice and the antibacterial action of hippuric acid. Journal of Laboratory and Clinical Medicine 1959; 54: 881-888.

6. Yamanaka-Okada A, Sato E, Kouchi T, et al. Inhibitory effect of cranberry polyphenol on cariogenic bacteria. Bull Tokyo Dent Coll. 2008; 49(3): 107-112.

7. Koo H, Nino de Guzman P, Schobel BD, et al. Influence of cranberry juice on glucan-mediated processes involved in Streptococcus mutans biofilm development. Caries Res 2006; 40(1): 20-27.

8. Foxman B, Barlow R, D’Arcy H, Gillespie B, Sobel JD. Urinary tract infection: self-reported incidence and associated costs. Ann Epidemiol 2000 Nov; 10(8): 509-15.

How To Stop Feeling Selfish About ‘Me Time’

For the working mom, finding time for yourself might seem like something of the past. When 4 out of 10 working moms describe themselves as “always rushed” and only 13% of moms with full-time jobs think their work-life scenario is best for child rearing, setting aside time for your self-care leads to a lot of guilt.

The title of my blog post in this week’s U.S News Eat + Run  is ” How to Stop Feeling Selfish About ‘Me Time’. Taking the time to think about your needs and actually taking care of them is crucial for your health and well-being. Daily “me time” is your only option to ensure that you are healthy and energetic in order to care for your family the best you can.

There are only so many hours in a day, so you have to schedule your “me time”. Here are 3 of my tips from the post on how you can fit time in your day:

1. Whip up a smoothie. Keep frozen fruit on hand to make yourself a treat while you are making your kids’ lunch. Simply blend 1 cup of frozen berries with half a banana and 1 cup of milk or yogurt. I like to throw in a tablespoon of heart-healthy flaxseeds or pumpkin seeds.

2. Plan for leftovers. Weekends are the perfect time to prepare for the week. You can cook up your family’s favorite meals in advance, but double the size for easy leftovers you can grab in the morning. Casseroles, chilis, or anything made in a slow cooker make for simple, delicious meals that can be used as leftovers.

3. Stock and store fresh food. I like to create my own mini salad bar in my refrigerator with pre-prepped veggies like chopped red peppers, shredded carrots, and cucumbers. Chickpeas and other beans are easy to rinse and store for added protein in salads. To spice things up, prepare chicken, quinoa, and sautéd veggies on the weekends to have on hand for added flavor and variety.

To read all 10 of my guiltless “me first “ideas read the full article: How to Stop Feeling Selfish About ‘Me Time’

“Comfort Foods” Good for Your Cholesterol – Yes, It’s True!

I made an appearance on Let’s Talk Live!, a DC based morning talk show, for National Cholesterol Education Month. It’s a great time to look at the food you eat and look for opportunities to make changes. It’s a good idea to minimize intake of salt and saturated fat to help keep your heart healthy. How you prepare the food matters — how much salt is used, is it fried or baked? It’s also about what you add in – veggies, beans, whole grains, and lean proteins for example are known to provide good nutrition.

I thought a fun segment would be to talk about some of my favorite healthified versions of typical “comfort foods” that tend to be higher in salt, saturated fat, and cholesterol.

Watch the entire segment.

Here’s a photo of the set taken by my dietetic intern, Anne. She’s been getting some practice with food styling while interning with me!

For this week’s segment, I worked with Mazola and developed some lightened-up comfort food recipes using Mazola corn oil. I love their corn oil because it’s high in plant sterols, which are plant-based micro-nutrients naturally present in fruits, vegetables, nuts, seeds, cereals, legumes and vegetable oils.¹ Clinical studies indicate that, when consumed as part of a diet low in saturated fat and cholesterol, plant sterols can help reduce the absorption of cholesterol in the gut, which, in turn, can lower LDL blood cholesterol.² Corn oils contain more cholesterol-blocking plant sterols than any other cooking oil – four times more than olive oil and 40 percent more than canola oil.³ Corn oil is great for baking and cooking at high temperatures, like when stir frying or sauteing.

Comfort Food Swap: Baked Parmesan Zucchini Fries

A new favorite recipe I created using Mazola corn oil and shared during the TV segment is zucchini fries! These fries are baked, not fried, and Panko bread crumbs, parmesan, and various spices give them a great flavor and crunch. Give them a try at home! Here’s the recipe: Baked Parmesan Zucchini Fries with Creamy Yogurt Dip. They are also great with marinara sauce.

Comfort Food Swap: Zesty Chili / Sloppy Joes

Chili and sloppy joes may be the epitome of “comfort foods” but the cholesterol and saturated fat can be not-so-good for the heart. I made it healthier with an ingredient makeover.  This recipe provides a full serving of vegetables in every 1/2 cup serving – peppers, onion, mushroom, corn, carrots, and tomatoes. With help from the veggies and black beans, I cut down the use of meat in half. I swapped 98% lean ground turkey as well. Customize the “heat” level with the amount of chipotle pepper you choose to add! You can “cool it down” with a dab of Greek yogurt as well. Here’s the recipe: Zesty Slow Cooker Sloppy Joes.

Comfort Food Swap: Kale Chips and Stove Top Popcorn Snacks

Kale chips are a great alternative to regular chips. Kale is a leafy green similar to a heartier spinach; simply pull the kale leaves off the stem, coat them in a little corn oil and some pepper or salt-free seasoning, and bake! If you really like the heat try red pepper flakes! Really easy and they taste great, too.

Stove top popcorn is another great option because you can control how much salt you put in; try spices instead to add flavor without salt. All you do is put 1-2 tbsp corn oil in a deep dutch oven type pan. Heat on medium with a few kernels. Once you hear the pops, add 1/4 kernels. Watch and wait until you hear fewer pops. Be careful to keep on medium so it does not burn. Be patient.

Comfort Food Swap: Simple Decadent Desserts Chocolate Mousse and Banana Ice Cream

You might be surprised to hear this, but you can make a healthy variation of ice cream using just one ingredient: frozen bananas! Simple peel a very ripe banana, slice it up, and stick it in the freezer in a ziplock bag. Once it’s frozen, blend in a blender or a food processor until it resembles the consistency of soft serve frozen yogurt or ice cream. It’s a great alternative to saturated fat filled regular ice cream. Here’s a step-by-step recipe instruction from another blog: One Ingredient Ice Cream.

Another simple lightened up dessert idea is chocolate mousse made with cocoa powder, avocado, ripe banana, and a little sugar – you could choose honey, agave nectar, or maple syrup. I recommend a liquid sugar so you don’t get any grit, and the banana will add some sweetness so you don’t need to add too much of your sweetener of choice.

What are your favorite lightened up versions of comfort food classics? Share links if you blogged ‘em!

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Disclaimer: I worked with Mazola’s as part of the TV segment. I was not compensated for this post.

1. USDA and USDHHS 2010

2. FDA 2000, 2010; Wu et al. 2009; Demonty et al. 2008, Ellegard et al. 2008; Mensink et al. 2010 – http://www.fda.gov/Food/Guidance-ComplianceRegulatoryInformation/GuidanceDocuments/FoodLabelingNutrition/
FoodLabelingGuide/ucm064919.htm 

3. Based on 2010 USDA comparison of cooking oils: Corn Oil has plant sterols content of 131.6 mg/serving vs. 29.8 mg/serving for Olive Oil, 42.8 mg/serving for Soybean Oil, and 93.8 mg/serving for Canola Oil.

Metabolic Syndrome – Not Simply a “Spare Tire” Issue

I recently read an article called “Metabolic Breakdown: How a spare tire leads to diabetes and heart disease” published in Nutrition Action Health Letter. The expert interviewed for this article was Doctor Michael Miller, the director of the Center for Preventative Cardiology and a professor of medicine, epidemiology, and public health and the University Of Maryland School Of Medicine. I subscribe this newsletter and I think it’s a very useful source, but I wanted to add my opinion about the metabolic syndrome issue because I think the article had some good points, along with some very off-based points.

Cool it with the body bashing, please

My main problem here is a big one; I disagree with the article’s weight and body image focus. The subtitle of the article reads, “How a spare tire leads to diabetes and heart disease.” This sends the wrong message to readers. A “spare tire” does not automatically mean you are unhealthy. And also- why use the term “spare tire?” That is an offensive term for something that a lot of people genetically have, healthy or not. I’ve done many endurance trail races with men and women with a so-called “spare tire” who clearly know how to crush out a run.

You cannot tell by looking at someone that they don’t exercise, eat right, or have health risks just because they have fat on their belly area. We all have different genetic make-ups that give us different shapes and sizes. I have plenty of clients that eat well, exercise, and have lowered their cholesterol and triglyceride numbers, but still have what you would call a “spare tire.”

It is also harmful to use this term because it gives “thinner” people the idea that because they don’t have belly fat that they are metabolically healthy, when that is not true whatsoever and there is research data to prove it. If this idea piques your interest, I highly recommend a look into the research and the movement “Health at Every Size”.

If not your size, then what?

Individual trends are the most important indicator of your health, not the shape of your body. Trends are so important because they are a product of habits and lifestyle changes. If you have three more inches on your gut than you did ten years ago, is it possible that your habits have changed? If so, what do you want to change back? Lack of exercise or increased unhealthy food consumption can change your cholesterol, triglycerides, and insulin response.

Healthy Habits Matter in Reducing Metabolic Syndrome Risk – Regardless of Size

The reason I want to not focus on the “spare tire” aspect of metabolic syndrome is the fact that the context of changing this syndrome is healthy habits. This should be the main point because people who decide they want to start making healthy changes but don’t see results in body fat might stop trying to be healthy.

Three Out of Five Possible Conditions Needed for “Metabolic Syndrome”

Belly fat is known to generate factors that increase inflammation and heart disease risk. But, let me give you some background. Metabolic syndrome effects one out of four Americans and is diagnosable when a person has at least three of these five features:

1. a large waist,
2. low HDL cholesterol (the “good” kind,) and
3. higher than normal blood sugar,
4. higher than normal triglycerides and
5. higher than normal blood pressure.

A large waist is only one of the five criteria for metabolic syndrome, so it is confusing to me why the waist is the focus and the only criteria mentioned in the title.

Another Miss… What to Do to Lose Weight Reduce Metabolic Syndrome Risk

Seeing hundreds of clients has given me perspective on the wide range of nutritional needs people have. However, in the article, an established health practitioner gave an oversimplified piece of advice for those who would like to lose weight and decrease their metabolic syndrome risk: Cut out two slices of bread or 1 bagel every day.

How many of you find this advice laughable? First of all… what if you don’t eat bread or bagels daily? Or what if you eat cake for breakfast, but decide to cut out the tuna sandwich at lunch.

This, to me, reinforces the idea that doctors might not know exactly what a dietitian does because it is very rare that advice is that simple for a person. Many carbohydrates are good for our bodies – it is fuel for our brain and our muscles – especially with exercise. Cutting a serving out doesn’t automatically improve health. Some people are already eating lower carbs and don’t have 2 pieces of bread to cut out. Dietitians work with a person to find a realistic approach to obtain their goals.

What You Can Really Do to Decrease Metabolic Syndrome Risk

If you take out body size, there are several things you can do to evaluate your risk for metabolic syndrome. Here is what you can do:

1. Be honest with yourself. Think about your eating, exercise, and stress habits and decide if there is room for improvement.
2. Get accurate fasting labs done. Know your numbers and watch for trends throughout the years.
3. Reflect on your body’s trend. Have you noticed some weight gain around your belly area that has coincided with a bad habit like stopping exercise or going out to eat more?

A High Point in the Article – Even Thinner People Should Know Where They Stand Metabolically

As much as I take issue with negative body image aspect of the article, I really resonate with the part of the article that reads, “even though you may appear normal, you may still not be metabolically normal.”  The media throw the idea at us that “skinny is healthy” and “fat is unhealthy.” These are misconceptions and there is scientific evidence that proves you can be healthy at any size. Linda Bacon’s book Healthy At Every Size has evidence that shows that “overweight” people live longer than “normal” weight people. This isn’t an excuse to go run for a bag of chips, but it shows that even if you have a normal BMI, you can be metabolically unhealthy and more at risk for metabolic syndrome than someone with an overweight BMI this is metabolically healthy.

My main point is to take out the body image part and focus on genetics and habits. Healthy habits will not only cut your risk for metabolic syndrome, but also help you sleep better and have more energy. My clients that have made healthy behavioral habits feel great and have forever ditched dieting. This article and its focus on body shape may make my clients think that they aren’t doing enough or that their progress is not having an impact- but that couldn’t be farther from the truth.

ShareCare Releases The Top 10 Nutrition Influencers Online

I don’t think anything could happen to take me off this cloud I’m on. I’m elated to know that I have the reach, impact, and knowledge to be ranked as one of ShareCare’s top ten nutrition influencers online. I’m among a group of some pretty big names. Dr. Andrew Weil (pioneer of integrative medicine!), Michael Pollan (NYT bestselling author!), Jaime Oliver (celebrity chef and TV host!) and Hungry Girl (author, entrepreneur, and Food Network show!) to name a few. Considering I have not been published as an author (yet) and I don’t have my own TV show, it’s amazing to realize that through my online presence (blogs, YouTube, Facebook, Twitter, Pinterest), I made the list.

So many people ask if social media is worth their time. I answer with a resounding YES! All I ever wanted to do with myself was help people. While there are a bagillion ways to do that, I definitely landed in the right place after my early-midlife “What am I doing with myself?” crisis in 2001. I LOVE my job doing nutrition and wellness counseling in D.C. , speaking and TV/print media work. There is plenty of motivation, encouragement, and care to give to the world and the more positivity out there, the better! Social media takes your voice to the world and levels the playing field so those who aren’t yet well-known (like moi) can still reach people and have an impact to help them change their lives!

How ShareCare Compiled the List

In order to be included in the SharecareNow 10 — Nutrition list, influencers must have demonstrated a consistent impact on nutrition-specific conversations online over the past year. An individual’s influence is measured and quantified through a proprietary algorithm based on more than 40 individual metrics, including nutrition relevance, syndication, presence and reach. These influencers are then ranked from most to least influential based on a unique scoring structure.

The Top 10 Nutrition Influencers

Check out their infographic here: http://www.sharecare.com/static/sharecare-now-nutrition-top-ten-infographic

1. Andrew Weil, MD – http://www.drweil.com/ 2. Jamie Oliver – http://jamieoliver.com/ 3. Nanci Hellmich – http://yourlife.usatoday.com/ 4. Tara Parker-Pope – http://well.blogs.nytimes.com/ 5. Mitzi Dulan, RD – http://nutritionexpert.com/blog/ 6. Nicole German, RD - http://www.diet-blog.com/ 7. Lisa Lillien – http://www.hungry-girl.com/ 8. Rebecca Scritchfield, RD – http://rebeccascritchfield.wordpress.com/ (me!!!) 9. Michael Pollan – http://michaelpollan.com/ 10. William Davis, MD – http://www.wheatbellyblog.com/

(Go fellow RDs who made the list too!)

About ShareCare

Launched in 2010 and based in Atlanta, GA, Sharecare is an interactive, social Q & A platform that allows people to ask, learn and act upon questions of health and wellness. Created by Jeff Arnold and Dr. Mehmet Oz, in partnership with Harpo Studios, Remark Media, Sony Pictures Television, and Discovery Communications, the company’s innovative approach provides the consumer access to a wide array of health and wellness experts ranging from hospitals to doctors, specialists to non-profits, to healthcare companies and active health consumers, creating a thriving community where healthcare knowledge is built, shared and put into practice.

See my ShareCare profile and ask me a question – I’ll answer!

Who’s on Your Top 10?

We all know there are thousands of people helping others every day! Who is on your “top 10 nutrition influencer” list and why?

Smart Marathon Training Event in Washington, DC!

I am so excited to be joining Jeff Horowitz at the Water Street Gym this Sunday, February 12, 2012 for the Smart Marathon Training book event! Jeff Horowitz is not only a great friend, but he is a great author and ultra-marathoner, as well! Join us, and hear me dish out some great advice about sports nutrition! Pack in the most benefits to your training program, while enjoying tons of complimentary services!

Here’s the info:

Time: 11:00am – 1:00pm

Place: Water Street Gym, 3255 K Street, Washington, DC 20007

Contact: Tel: (202) 812 – 5050 or E-mail: Trish@Waterstreetgym.com

Helpful Hints for a Healthy Lunch in Women’s Running Mag

I’m a woman. I run. So it is only natural when @WomensRunning contacts me for an interview on sports nutrition that I’m going to say YES!

The article was on healthy lunches. In usual fashion, my spin focuses on meeting the body’s needs for nutrition and physical performance. When I get a chance to reach lots of people, I smash diet myths as much as I can. For this article, I picked the “low carb” myth – no way, Jackson! Runners need carbs. I emphasized whole grain carbs that are minimally processed and give a 1-2 punch of nutrients along with the quick energy we need right about lunch time. Manage your energy levels. Eat real food, enough so you don’t starve, and don’t fear the carbohydrate.

Check out my smattering of tips in the online article. I managed to get in messages about mindful eating (take a lunch break) and hydration. Better yet, go buy your own copy of the mag — lots of good stuff in this issue you can’t get online!

Quick Post: Press Release for 2010 Dietary Guidelines for Americans

EMBARGOED UNTIL 10:00 AM EST, JANUARY 31, 2011

 

USDA and HHS Announce New Dietary Guidelines to Help Americans Make Healthier Food Choices and Confront Obesity Epidemic

WASHINGTON, Jan. 31, 2011 — Agriculture Secretary TomVilsack and Secretary of the Department of Health and Human Services (HHS) Kathleen Sebelius today announced the release of the 2010 Dietary Guidelines for Americans, the federal government’s evidence-based nutritional guidance to promote health, reduce the risk of chronic diseases, and reduce the prevalence of overweight and obesity through improved nutrition and physical activity.

Because more than one-third of children and more than two-thirds of adults in the United States are overweight or obese, the 7th edition of Dietary Guidelines for Americans places stronger emphasis on reducing calorie consumption and increasing physical activity.

“The 2010 Dietary Guidelines are being released at a time when the majority of adults and one in three children is overweight or obese and this is a crisis that we can no longer ignore,” said Secretary Vilsack.  “These new and improved dietary recommendations give individuals the information to make thoughtful choices of healthier foods in the right portions and to complement those choices with physical activity.  The bottom line is that most Americans need to trim our waistlines to reduce the risk of developing diet-related chronic disease. Improving our eating habits is not only good for every individual and family, but also for our country.”

The new 2010 Dietary Guidelines for Americans focus on balancing calories with physical activity, and encourage Americans to consume more healthy foods like vegetables, fruits, whole grains, fat-free and low-fat dairy products, and seafood, and to consume lesssodium, saturated and trans fats, added sugars, and refined grains.

“Helping Americans incorporate these guidelines into their everyday lives is important to improving the overall health of the American people,” said HHS Secretary Sebelius. “The new Dietary Guidelines provide concrete action steps to help people live healthier, more physically active and longer lives.”

The 2010 Dietary Guidelines for Americans include 23 Key Recommendations for the general population and six additional Key Recommendations for specific population groups, such as women who are pregnant. Key Recommendations are the most important messages within the Guidelines in terms of their implications for improving public health.  The recommendations are intended as an integrated set of advice to achieve an overall healthy eating pattern.  To get the full benefit, all Americans should carry out the Dietary Guidelines recommendations in their entirety.

More consumer-friendly advice and tools, including a next generation Food Pyramid, will be released by USDA and HHS in the coming months. Below is a preview of some of the tips that will be provided to help consumers translate the Dietary Guidelines into their everyday lives:

• Enjoy your food, but eat less.
• Avoid oversized portions.
• Make half your plate fruits and vegetables.
• Switch to fat-free or low-fat (1%) milk.
• Compare sodium in foods like soup, bread, and frozen meals – and choose the foods with lower numbers.
• Drink water instead of sugary drinks.

This edition of the Dietary Guidelines comes at a critical juncture for America’s health and prosperity.   By adopting the recommendations in the Dietary Guidelines, Americans can live healthier lives and contribute to a lowering of health-care costs, helping to strengthen America’s long-term economic competitiveness and overall productivity.

USDA and HHS have conducted this latest review of the scientific literature, and have developed and issued the 7th edition of the Dietary Guidelines for Americans in a joint effort that is mandated by Congress. The Guidelines form the basis of nutrition education programs, Federal nutrition assistance programs such as school meals programs and Meals on Wheels programs for seniors, and dietary advice provided by health professionals.

The Dietary Guidelines, based on the most sound scientific information, provide authoritative advice for people 2 years and older about how proper dietary habits can promote health and reduce risk for major chronic diseases.

The Dietary Guidelines aid policymakers in designing and implementing nutrition-related programs. They also provide education and health professionals, such as nutritionists, dietitians, and health educators with a compilation of the latest science-based recommendations. A table with key consumer behaviors and potential strategies for professionals to use in implementing the Dietary Guidelines is included in the appendix.

The 2010 Dietary Guidelines is available at www.dietaryguidelines.gov.

For more information on dietary guidelines, see www.health.gov/dietaryguidelines and www.healthfinder.gov/prevention

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USDA is an equal opportunity provider, employer and lender. To file a complaint of discrimination, write: USDA, Director, Office of Civil Rights, 1400 Independence Ave., SW, Washington, DC 20250-9410 or call (800) 795-3272 (voice), or (202) 720-6382 (TDD).

Quoted in Washingtonian’s Fit Foodie Blog

If you know me, then you know I love sharing my opinion on things. And don’t get me started on nutrition, wellness, and dieting or you may not get me to shut up! So that’s why I love it when a reporter wants to interview me. I seem to have a knack for turning “a few short questions” into an hour long conversation! I love it when they end the call with “wow, this is really interesting!” That’s how I know I hit that sweet spot of giving practical knowledge.

My lastest phone friend was from the Washingtonian (DC’s top magazine – DCers, you better subscribe). We discussed one of my FAVORITE topics — energy management! Who couldn’t use more energy?! The problem is most of us are going about it the wrong way. We’re hyped up on caffeine instead of health food. Caffeine (as in energy drinks and too much coffee) gives you a false energy. It’s a stimulant to your central nervous system. Many people want to manage their weight so they diet by cutting calories. But you need fuel (that’s energy, people). It’s the quality of the calorie that matters. Put down the RedBull and pick up a red apple (with some peanut butter).

Clip from my Washingtonian interview

If you like where this is going read the full interview here! Thanks Emily! It was FUN chatting with you!

Capsaicin for Weight Loss?

By Carlene Helble-Elite Nutrition Intern

Have you ever taken a big bite of salsa only to recoil at the intense spice? The big bang happening with each scoop is due to capsaicin. Capsaicin is found in super hot peppers, like cayenne, but you may have also seen it as a topical cream or dietary supplement. The capsaicin within that spicy hot food is doing you some good by acting as an antioxidant but also strengthens lung tissues, helps relieve pain, and aid digestion among other great things.

The topical cream is actually a pain reliever and anti inflammatory, which first excites pain signals in the body (through nerves in the spinal cord and other areas of the body) and then decreases them. When the cream is applied, the ‘substance P’, which is an important transmitter of a pain message going to the brain, is inhibited.

Capsaicin as a supplement  is used as a digestion aid by amping up the amount of digestive juices in your stomach and fighting bad bacteria. Besides pain relief and digestive help, this chemical compound has research indicating capsaicin can help prevent heart disease by preventing clotting, hardening of the arteries, and lowering blood cholesterol levels.

Recent research in the International Journal of Obesity by Maastricht University in the Netherlands, is showing capsaicin can also decrease appetite, leaving the weight loss world is on the edge of its seat. During a study, 24  men and women were given about ½ a teaspoon of red pepper, close to .9 g of the red pepper which contains 0.25% capsaicin, thirty minutes before every meal. Other members of the study were given a placebo without their knowledge. After eating their meal, the subjects’ saity increased when they were given the red pepper, and less calories and fat was consumed. Those who took the placebo had minimal change in saity compared to saity after a meal when they didn’t take the placebo. The study also found that post consumption, more energy was expended by those involved in the test. Capsaicin creates these results by increasing thermogenesis (the body burning energy from food released as heat), “enhancing catecholamine secretion from the adrenal medulla”.  The increase in thermogenesis suggests a change in “substrate oxidation from carbohydrate to fat oxidation”. These amazing outcomes that say capsaicin increases fat burning and weight loss almost seem too good to be true! The results are legitimate and strong, but like all new research, multiple studies should be done to test the consistency.

That spicy kick in your food has great benefits! From anti-inflammatory properties to current results indicating fat burning, capsaicin is a powerhouse. Eat those peppers! Just be smart about it. Some red pepper flakes on 4 slices of thick crust pizza aren’t going to do much for fat burning.