Diet trend low-down for 2015

  Studio 5 segment on Diet Trends

  VB6 or Chegan (Vegan before 6 or cheating vegan)  This diet has hit the celebrity diet circuit and just to give an idea of what it involves, you eat like a vegan before 6:00 pm, then anything goes after 6:00 pm (thus the nickname, cheating vegan or chegan).  Pro to this diet is that a person can eat a lot of fruits and vegetables during before 6.  The downside is that anything that encourages “cheating” is eroding away at your healthy relationship with food.  Food is food – not a person to be cheated on. Plus, a person can binge on a lot of junk food after 6 pm. 

    Shakeology (liquid meal replacement diets) Meal replacement with a variety of purchased shake flavors.  Pro – you can get a lot of good nutrition in some of these shakes or smoothies. However, the downside is price ($4/shake) and you are bypassing your body’s natural feedback system.  When you don’t chew your meal, you don’t get the same sense of fullness or satisfaction.  It can also lead people to think that they’ve got all their nutrition in the one shake so it doesn’t matter as much what they eat the rest of the day. 

    Medifast or take shape for life (very low calorie with meal replacement diet)  Highly structured and restrictive diet that produces sometime spectacular weight loss through severe calorie restriction and ketoacidosis. Pro – noticeable weight loss. Cons – rigid structure and restrictions make it hard to stick to and transitioning back to a regular diet difficult. Social situations can also be awkward since you can’t eat the same food that most people are eating. 

    Paleo or whole 30 (food group elimination diets)  Elimination of grains, dairy, legumes.  Pros – people tend to consume more fruits and vegetables.  Cons – missing out on great nutrition-rich food groups and because carbs are so restricted, energy levels may lessen.  Hard to maintain long-term.

   Lipozene or other diet pills such as hydroxycut (appetite suppressants) Fiber pill that serves as an appetite suppressant prior to eating meals. Pros – doesn’t require any type of drastic or unhealthy diet.  Cons – side effects of the fiber in pill form (teaching your body to fill up without food is less than natural).  Doesn’t teach healthy lifestyle through balanced diet and increased physical activity. 

    Intuitive Eating (the anti-diet) Pros – works on healing our relationship with food, and our bodies and teaches how to achieve what is healthy for your body by abandoning the dangerous diet mentality.  Cons – not as popular, structured or rigid so it may not give you the two-week weight loss before swimsuit season. 

My pick is definitely intuitive eating – the past 3 decades of increasing dieting behavior in this country have only made us heavier, more unhappy and more unhealthy.  For individualized, nutrition counseling on how to step off the diet merry-go-round and make life-long changes for your health, contact me at trish@nutritiousintent.com.

A few of my favorite food trends for 2015

Fresh Living TV Segment
A lot of times the latest food trend comes from research and there's research showing that the potato can actually be a part of your New Year's Diet. Recent research in Journal of the American College of Nutrition demonstrates that people can eat potatoes and still lose weight.

So you can think of the potato as the little black dress of your diet that packs some great nutrition. One medium-size skin-on potato contains just 110 calories per serving, boasts more potassium than a banana, provides almost half the daily value of vitamin C, and contains no fat, sodium or cholesterol. This recipe for Roasted Potato Fries with Avocado Aioli has just 134 calories per serving and 5 grams of fat.  

http://www.potatogoodness.com/recipes/roasted-potato-fries-with-avocado-aioli/

This potato recipe features a hot trend for 2015: Potato Proscuitto Waffles are an example of the savory waffle trend.  Watch out for waffle sandwiches also. http://www.potatogoodness.com/recipes/potato-prosciutto-waffles/

Other trends include fermented foods.  

You’ll be seeing lots of these products in the spotlight at your supermarket and restaurants as well.  Yogurt, kefir, miso, sauerkraut, bean paste and kimchi are just a few examples.  Some of these products will still contain healthful probiotics, but not all.  Also, watch the sodium content as these foods are notorious for high levels of sodium.  

Pistachios are touted to be the nut of 2015 and that is something that I’m ahead of the curve with.  

In my kitchen, you’ll always find my pistachio bowl on the counter ready for anyone craving some savory crunch.  It’s one of my favorite ways to get in some heart healthy omega-3s, fiber and protein. 

One last trend is same-day grocery delivery service.  This has been around for a while but this year it is set to really take off all across the country instead of isolated areas.  Watch for a variety of online retailers to be expanding their delivery radius.  The main health benefit is fresher food to homebound or time-stressed people allowing them to enjoy healthier, home-cooked meals. 

For more food trends to watch for in 2015: http://www.wfla.com/story/27379610/hottest-food-and-dining-trends-to-watch-for-in-2015

Why Wait Until January? Move Now!

I'm not a fan of sweating in spandex in public.  Thus, my exercise routine generally involves things such as cycling, walking, yoga and otherwise sweating in the privacy of my own home (more often than not in my pjs).  That being said, it's no surprise that "getting or using a gym membership" will not be on my list of New Year's Resolutions.  However, staying fit certainly is.  A couple times a week I try to make sure that I incorporate some circuit workout and strength training into my routine.  I like choosing my own play list and the freedom of working it into anytime during my day.  So if making some fitness changes is on your list of New Year's Resolutions, why not get a jump on things now and enjoy a healthier holiday season?  Be sure that you are medically cleared for exercise and if you have joint or orthopedic problems, you may want to tweak it a bit to fit your ability.  Here's my bi-(or tri) weekly circuit workout:

Holiday Eating: Build a Better Buffet

Eat the best, leave the rest is good rule of thumb to help you navigate the holiday eating scene.  When it comes to food-events, it pays to be picky.  If you don't love it, don't eat it.  There is no room for mediocre this time of year when we are so bombarded with treats, goodies and celebratory eating.

Video Segment: http://studio5.ksl.com/?nid=56&sid=32687916

So to avoid both of these buffet blunders, here are some healthier buffet items that you can swap for traditional go-to party-fare (fun, festive food displayed):

1. Instead of creamy crab or artichoke dips and flaky crackers that carry about 150- 200 calories per serving, try: Cranberry pesto crostini.  I love this appetizer!  It is fairly simple - but adds a lot of flavor and wow-factor to your party.  At 100 calories and only 150 mg sodium per baguette slice, it makes it a not only a simple, festive and delicious appetizer, but adding cranberries makes it healthful one as well.  

Here’s why:

Cranberry products - such as cranberry juice, dried cranberries, cranberry sauce and fresh cranberries, contain something called flavonoids. A specific type of these that are unique to cranberries actually prevents bacteria from sticking to cell walls – for example, they prevent E. coli from sticking to the walls of the bladder which is how they help prevent urinary tract infections.

But that's just the tip of the iceberg! The international journal Advances in Nutrition did a review of the research and they found that the (bioactive) compounds in cranberries not only help reduce the incidence of certain infections and maintain a healthy urinary tract, but they also improve heart health by improving blood cholesterol levels, reducing blood pressure and improving inflammation.

 So cranberries are a festive way to keep your holiday healthy.  Back to the buffet . . .

2. Instead of fried eggrolls, southwest or otherwise that usually contain at least 200 calories, try:

Mushu Lettuce wraps  At 100 calories per serving - these beat the pants off of any fried egg roll which are usually twice the calories.  Consider letting your guests help with the assembly - as it makes it more fun and efficient.  Or try lettuce wraps instead – one mushu chicken lettuce wrap is only 65 calories.

3. Instead of pigs in a blanket (1 wrapped pig = 70 calories and 5 grams of fat,) try: Bacon-wrapped asparagus (1 spear = 25 calories)

4. Instead of the ubiquitous candy dish, (3 tablespoons = at least 150 calories and no fiber) try:   

Chipotle nut and fruit mix  Such a tasty flavor combination - enjoying healthy nuts and seeds never tasted so good. 3 Tbsp = 115 calories, and 3 grams of fiber. 

5. Instead of egg nog (around 300 calories and 16 grams of fat in 1 cup), try: Cranberry lime sparkler - 1/2 cup cranberry juice, ½ cup sparkling water and a splash of fresh lime juice (60 calories in 1 cup, plus the health benefit of cranberries).

Total savings with these substitutions: 501 calories

Healthful version: (1 serving of each 419 calories, 7 grams fiber).

Original version: (1 serving each: 920 calories, 3 grams fiber)

We talked about eating the best, don’t forget to leave the rest – get off the couch, move around and stay physically active and the holidays will stay healthful as well.

Recipes:

Mushu Chicken Lettuce Wraps http://www.myrecipes.com/recipe/chicken-lettuce-wraps

Chipotle nut and fruit mix  Makes about 4 ½ cups (serving 3 Tbsp)

•   1/4 cup sugar

•   1 teaspoon salt

•   1 teaspoon ground chipotle chile pepper

•   1/2 teaspoon ground cumin

•   1/2 teaspoon dried oregano

•   1/2 teaspoon chili powder

•   1 large egg white

•   1 cup slivered almonds

•   1 cup unsalted cashews

•   1 cup unsalted pumpkinseed kernels

•   1 cup dried, reduced sugar cranberries

Preparation

1. Preheat oven to 325°.

2. Combine first 6 ingredients in a small bowl; stir with a whisk.

3. Place egg white in a large bowl; stir with a whisk until foamy. Add the almonds, cashews, and pumpkinseeds; toss well to coat. Sprinkle with spice mixture; toss well to coat. Spread nuts in an even layer on a baking sheet lined with parchment paper. Bake at 325° for 15 minutes, stirring once. Turn oven off. Remove pan from oven; stir snack mix. Immediately return pan to oven for an additional 15 minutes (leave oven off). Remove pan from oven, stir in dried cranberries and place on a wire rack; cool completely. Store snack mix in an airtight container for up to 2 weeks.

Nutritional Information

Amount per serving

Calories: 115 Fat: 9.7g Saturated fat: 1.4g Monounsaturated fat: 5.8g Polyunsaturated fat: 2g Protein: 4.5g Carbohydrate: 7.3g Fiber: 3g Cholesterol: 0.0mg Iron: 1.1mg Sodium: 175mg Calcium: 23mg

Cranberry Pesto Crostini Makes 24 Crostini

Ingredients

•   1 cup fresh cranberries

•   1 cup prepared or homemade pesto

•   Goat Cheese, spreadable, or cream cheese

•   Baguette Rounds, toasted 24 each or crackers

•   Capers for garnish, if desired

Directions

•   Pulse pesto and cranberries in food processor.

•   Spread 1 teaspoon goat cheese or cream cheese over cracker/baguette and top with 1 tablespoon of the Cranberry pesto mixture.

•   Garnish with capers if desired.

•   Makes 24 appetizers.

Nutrition Facts

Nutritional Analysis per Serving (1 crostini): Calories 100, 4g Protein, 13g Carbohydrate, 1g Fiber, 5g Fat, 1.5g Sat. Fat, 0g Trans Fat, 5mg Cholesterol, 150mg Sodium

Cranberry Lime Sparkler serves 8 (1 cup serving size)

• 32 oz 100% Cranberry juice
• 32 oz sparkling water
• 2 small limes

Directions: Mix juice, sparkling water and the juice of both limes.  Can garnish with lime slices.

Nutrition Facts: Calories 60, 15 g sugar, 50% vitamin C