Olive Oil vs. Vegetable Oil: What's better?

“What's your take on olive oil vs. vegetable oil?”

Last week this question was asked on my Facebook page.  I put together a quick response then, but felt that the question really warranted something more detailed. 

Oils (and fats) are a touchy subject in the health world.  There’s lots of conflicting information and misnomers due to “low fat” and “fat free” food labeling.  Your body absolutely needs some fat sources, the trick is incorporating healthy sources.  This week, I’m comparing olive oil and vegetable oil.  Spoiler alert: olive oil is the clear winner in my book.

oliveoil

Olive Oil

The Source:Olive oil comes from...you guess it: Olives.  High quality olive oils (virgin and extra virgin) come from pressing olives, while some lower quality olive oils can include chemical processing.

The Content: Olive oil has the highest percentage of monounsaturated fat of any edible oil.  You cou gan think of monounsaturated fats as a mix between polyunsaturated fats (unstable) and saturated fats (stable); monosaturated fats oxidize quickly, but not as quickly as polyunsaturated fats.

Quality olive oil also contains lots of antioxidants, substances that have provide cardiovascular and anti-cancer benefits, including Vitamin E, carotenoids, and phenolic compounds.

Body Benefits: Olive oil’s antioxidant and anti-inflammatory effects promote heart health and protect against cancer.   

Since monounsaturated fat is more stable than polyunsaturated fat, it is less likely to generate the free radicals that create “bad” cholesterol, aka LDL. LDL damages blood vessels and can create changes in genes that may lead to cancer. Olive oil does not contain omega-3 fatty acids, but it does help to strengthen omega-3’s anti-inflammatory effects.  Research suggests monounsaturated oils cause less production of the bile acids in the digestive tract that promote colon cancer development and may help to control insulin and blood sugar levels, which is beneficial for diabetics.

Vegetable Oil

The Source: Vegetable oils are extracted from seeds like the rapeseed (canola oil), soybean, corn, sunflower, safflower, etc.  Vegetable oils can’t be extracted by pressing or naturally separating; they must be chemically removed, deodorized, and altered.  It should also be noted that commercial vegetable oils may be a hybrid of multiple oil sources.

The Content:Vegetable oils are high in polyunsaturated fats, the least stable of the fats.  Polyunsaturated fats oxidize easily in the body and cause inflammation and mutation in cells. 

Let’s put oxidation into perspective for a second.  What do you get when iron is exposed to air and oxidizes?  RUST.  When polyunsaturated fats oxidize in your body, they create “internal rust”.   Doesn’t sound good, does it?

Body Benefits: Polyunsaturated fats can help to lower cholesterol, however, due to their unstable nature, monounsaturated fats are preferred.  Vegetable oils, specifically, may contain omega-6 fatty acids.  Maintaining a good omega-3 to omega-6 ratio (approximately 1:1) in the body is important (many people are deficient in omega-3).  Consumption of vegetable oils can lead to too much omega-6 fats, throwing the omega-3:omega-6 ratio off balance, which can cause inflammation and increase cancer risk.

Tips for Selecting, Storing and Using Olive Oil

olive oil

• Virgin is best. Extra virgin means that the oil was not produced through chemical means; only by mechanical (pressing) means.  This makes EVOO the best quality olive oil, since being pressed without heat preserves antioxidants.
• Go with quality.  Top quality extra-virgin olive oil has a natural peppery finish and a deep aroma of grass and artichoke.
• Lights Out. Heat, light and air can affect the taste and health-promoting nutrient quality of olive oil.  Purchase oil in a dark bottle and store it in a dark, room-temperature cupboard, or even in the refrigerator.  The fats, nutrients, and taste can degrade over time, so its recommended to use it within a six months to a year once opened.
• Drop it low.  Olive oil has a low smoke point and is best used over medium to low heat.  For higher temp cooking, like stir frying or pan searing, I recommend using coconut oil.

In the comments, tell me what other questions you have about oils and fats.  Let’s bust through to the truth together.

The Mighty Brussel

Up until a few years ago, I’d never had brussels sprouts.  After having bad experiences with the sprout while growing up, my parents never cooked them for me.  I didn’t have my first encounter with the mighty brussel until just a few years ago, after spotting a must try recipe in Vegetarian Times.  Since then, brussels sprouts have become a regular in my house and for good reason.  Not only are brussels sprouts absolutely delish when cooked correctly, they’re also chock full of nutrition.  Keep reading for information on brussels sprouts nutrition and my favorite b. sprouts recipe.

brussels

The Nutritional Lowdown

• Serious Phytonutrients: Brussels sprouts have recently been found to have the highest glucosinolate concentration of all cruciferous vegetables.  Glucosinolates are important phytonutrients; they are the chemical starting points for a variety of cancer-protective substances.
• DNA Protection: Research shows improved stability of DNA inside white blood cells after daily consumption of 1.25 cups of brussels sprouts.
• Reduce Cholesterol: When steamed, fiber-related components in b. sprouts do a better job of binding together with bile acids in the digestive tract.  After binding, it’s easier for bile acids to be excreted, thereby lowering cholesterol levels.
• High in Vitamins & Minerals: Just 1 cup of spouts contains 194.7% daily recommended value of Vitamin K, 124.6% of Vitamin C, and 15% of Manganese, among many others.

Delicious Sprouts

Not sure how to make the sprouts absolutely delectable?   Simply halving and roasting with some olive oil, salt, and pepper is fantastic, or try my favorite recipe for a yummy B. Sprouts salad.

Honey Dijon B. Sprouts Salad

**Honey optional

Serves 1 as a main dish; Multiple as a side

• 2 cups brussels sprouts, rinsed and quartered
• 1 teaspoon minced garlic
• 2 tablespoons extra virgin olive oil
• ¼ cup dried cranberries
• ¼ cup walnuts

Dressing:

• ½ cup extra virgin olive oil
• 2 ½ cups apple cider vinegar
• 2 tsp Dijon mustard (I love Grey Poupon!)
• ½ tsp Chia seeds

Heat garlic and olive oil over medium heat for 1-2 minutes.  Reduce heat to low and add sprouts, stirring occasionally.   Saute for 5-10 minutes until sprouts are tender (test with a fork).  For softer sprouts, add 2 tablespoons of water and cover, heated, for approximately 3 minutes.  For sweeter sprouts, add 1 tablespoon raw honey to water before covering.  In a separate container, combine all dressing ingredients and mix vigorously.  Remove the brussels sprouts from heat, combine all dry ingredients and enough dressing to coat (use your discretion; I’d estimate about ½ of the recipe above).  Serve hot or chill in the fridge for 20 minutes before serving. 

Paleo Burgers: Bison Fajita “Queso” with Chips and Dip

I met Laura a few months ago after following her yummy Paleo recipes on Instagram.  She has since joined my one of my online 30-day Fit Club challenge groups and I have gotten to know her pretty well over the past few months.  I'm happy to call her both a friend and an inspiration - she is a true testament to the fact that I commitment to clean eating and a healthy lifestyle can change you for the better - both inside and out.  I asked her to share one of her fantastic recipes and she created this one especially for us!

About Laura

I am 31-year-old a stay-at-home mom who has always had a passion for cooking and baking. After struggling with weight and food addiction my entire life, I discovered the Paleolithic lifestyle. I have been Paleo since November of 2011, and since then I have lost a total of 60 pounds and have dropped 5 dress sizes. My overall health has improved drastically as well, with increased energy, clearer skin, healthier digestion, significantly fewer headaches & sinus struggles, and better sleeping patterns. My new Paleo lifestyle and my passion for cooking are perfect companions, and I have been having a blast in my kitchen exploring all sorts of new recipes and foods! I believe whole-heartedly in a clean, natural approach to health, and that all begins from the inside. It starts not only with the quality of the food we consume, but also our relationship with food and with ourselves. I hope that my story can help others find their path to healthy living!

Fajita queso burger meal

All American Cookout - Spicy Paleo Style!

Summer has officially arrived, and she has brought with her the All American Cookout! This iconic summer party usually includes a vast array of S.A.D (Standard American Diet) foods like potato salad, pasta salad, chips and dips, white buns, and of course soda and BEER! It all looks and sounds amazing, but for those of us who strive to eat clean and live a JERF (Just Eat Real Food) lifestyle, it poses some serious problems. Temptation knocks at our doors, and we stand with our toes on the threshold flirting with disaster. Solution? Have your own cookout--clean eating style!

For me, clean eating is Paleo (gluten, dairy, soy, refined sugar, and legume free). As the Paleolithic lifestyle gains momentum, many peopleʼs first reaction to the diet is that they will feel deprived. This recipe post aims to prove otherwise! Combining my two favorite things--burgers and mexican food--I have come up with a recipe that includes ingredients you can easily find at your local grocery and wonʼt cost you an arm and a leg. As always, buy your foods as organic and local as possible to ensure no GMOʼs or unwanted byproducts!

Paleo Burgers: Bison Fajita “Queso” with Chips and Dip (serves 4)

Burger:

• 1 lb ground bison (or beef if you prefer)
• 1 egg
• 1 Tbs garlic powder
• 1 Tbs onion powder
• 1 Tbs ground cumin
• 1/2 Tbs chili powder
• 1/2 Tbs cayenne
• 1/2 Tbs sea salt
• Sturdy large leaf lettuce for “bun”

Mix all ingredients (minus lettuce) in a bowl with hands until egg & seasonings are full incorporated. Form meat mixture into 4 patties and grill to desired doneness. If you are unable to grill, you can always oven-broil them on high on the middle rack, flipping after 5-10 minutes, depending on thickness & desired temp.

Burger topping:

• 1 red bell pepper
• 1 green bell pepper
• 1 yellow onion
• Dash of sea salt
• 2 Tbs ghee or other Paleo approved oil (Ghee is Whole 30 approved. OMGhee is the best on the market)

Slice peppers and onions approx. 1/4 inch thick. Melt ghee in a pan at med-high heat on the stove top. Sauté peppers and onions in ghee until cooked through. Salt lightly. If you have a saute pan for your grill this can also be done on the grill. Just melt the ghee in the microwave and coat the peppers and onions before sauteing on the grill.

Sweet Potato Chips:

**Can be made ahead of time--let cool & store in an air-tight container or ziploc bag**

• 3 medium-large sweet potatoes
• 2 Tbs ghee melted (can also use olive oil)
• Sea salt

Preheat oven to 200*. Thinly slice sweet potatoes and put into a ziploc bag. Pour melted ghee into the bag and sprinkle in some sea salt. Close the bag and shake it until all the potatoes are coated in fat & salt. Place on a baking sheet and bake for 1.5-2 hours flipping halfway through. Remove from oven when light brown and crispy. You can do a quicker version, putting them in a 375* oven for a shorter period of time, however they wonʼt be as crispy.

Cilantro-Lime-Bacon Guacamole:

• 2-4 ripe avocados depending on size
• 4 Tbs finely chopped fresh cilantro
• Juice from 1 lime
• 4 slices of bacon crispy fried & crumbled
• 1/4 large red onion chopped (or 1/2 of a small)
• Salt & pepper to taste

Remove fruit from the avocado and place in a bowl. With a fork smash until desired consistency for dip. Mix until incorporated the fresh cilantro, lime juice, bacon crumbles and onion. Add salt and pepper to taste.

“Queso”:

• 1/2 cup ghee
• 1/2 cup creamy cashew butter
• 3/4 cup unsweetened almond milk
• 1 tsp salt (more if desired)
• 2 cans diced tomatoes & chiles

In pan on low heat put everything but tomatoes & chili. Stir and heat until well mixed.

Add tomatoes and chiles. continue to heat until hot. Take care not to cook too long, as the nut butter can get a bad consistency. Note: Without the tomatoes and chillies, this “cheese” sauce makes a great base for other sauces, and when cold can make a great base for veggie dip (as it thickens in the fridge).

To serve:

Place burgers on a couple lettuce leaves. Top with peppers and onions & “queso.” Put a couple more lettuce leaves on top. Serve up the chips & dip directly on the plate, or serve them buffet style and ENJOY!

For more of Laura's recipes and a glimpse into her everyday life, follow her on Instagram at "lpepps".

Recipe for Success: Lessons Learned at Beachbody Coach Summit

I spent 3 days last week at BeachbodyCoach Summit 2013 in Las Vegas.  It was a whirlwind filled with celebrity trainer workouts, team building, and personal development.  I’m honestly still reeling a little from the experience; I felt like I didn’t STOP the whole time I was there (which seems very unhealth-coachy), but the excitement and buzz of the 7,000 other coaches in attendance was contagious. 

Tony Horton

The theme of this year’s conference was Dream Big- this was a game changer for me, both personally and professionally.  I have always had a hard time looking forward in my life.  When I’d sit down with professors or managers and was asked where I wanted to be in five years, it was rare that I had an answer.  Looking back, it’s clear that I was not in the right place.  I’m in the right place now and my experience this weekend only helps to solidify My Dream.

Since this conference was so powerful for me, I want to share with you some key takeaways - my a-ha moments!  Here are my top five plus some important updates at the bottom:

John C. Maxwell’s The Rule of Five

“You want to cut down a tree in your back yard.  Instead of cutting it down in one swing, everyday, take an ax, swing 5 times, and hit that tree.  It doesn’t matter how big the tree is, just consistently swing at the same tree.  One day, the tree will come down, with what seems like little effort."

-John C. Maxwell (paraphrased)

Best-selling author John C. Maxwell (Daily Dozen, How Successful People Think, and Today Matters) was the Keynote Speaker and I loved every second of his talk.  I wish I could share everything I learned from him, but that could take hours and as he says: Read the Book! 

For the sake of time, I will just share one of my favorite things from his talk: The Rule of Five.  The Rule of 5 is a series of activities that you do EVERY DAY that are fundamental to your success. Through discipline and diligence, you will achieve your life’s work. 

Step 1 to the Rule of Five is identifying your tree.  Step 2 is identifying your five required actions.  For John, his tree is writing books and his Rule of 5 are reading, filing, thinking, asking questions, and writing.  I’m still identifying my tree and Rule of Five.  What’s yours?

Beachbody’s Mission

Beachbody’s mission is so in-line with my own.  And it’s simple.

Help people achieve their goals and live healthy, fulfilling lives.

Unlike many other companies, this is NOT lip service.  After Summit, Beachbody CEO Carl Daikeler posted this on his Facebook page:

"Selling" just for the sake of numbers is for other companies. We are here to help people. So think about how you can "be more creative about showing people you truly care about them" and then get out there and do it.

Beachbody truly wants to change the world and END THE TREND of obesity.  So do I.  Perfect match.

endtrend

Finding  A Tribe

Human beings can’t help it: We need to belong. One of the most powerful of our survival mechanisms is to be part of a tribe, to contribute to (and take from) a group of like-minded people.

-Seth Godin, Tribes

tribe

My Beachbody team is all over the U.S. and Canada, so even though we talk in pretty much every day, we rarely see each other face to face.  It was great to spend 3 days with my team – I feel really connected to these people. We are on the same path of helping people improve their lives.  This is my tribe.

I’m A Customer, Too

During one of the breakout training sessions, one of the trainers said “Don’t forget, you are a customer, too.”  I partnered with Beachbody because I use and enjoy their products and I truly believe that they provide real value.   Even if I wasn’t a Beachbody coach and never earned a penny from them, I would still sing the praises of Shakeology and talk about how kickass P90X and Insanity are... granted, maybe not as often, but I still would.

Productivity is Not Busy-ness

It’s the engineer in me - I LOVE learning about how to be more productive and efficient.  The training focused on being STRATEGIC ABOUT HOW YOU SPEND YOUR TIME, something that even the best of us time managers need to constantly keep in mind.  For more info on productivity and time management, check back next week for the release of my free eBook, You Don’t Have Time to Read This Book: 8 Strategies to Find More Time in Your Day.

Beachbody Product Updates

T-25

Summit was the launch of a brand-spankin-new program from Shaun T, the creator of Insanity and Hip Hops.  In my opinion, T-25 is a game changer as far as workouts are concerned – you see results in just 25 minutes a day!  Here’s the T-25 highlights:

• Workout 5 days a week for 25 minutes (note: (2) 25 minute workouts are suggested but not required on Day 5)

• Fully modifiable so ANY ONE CAN DO IT

• Alpha, beta, and gamma phases are all 25 days (5 weeks) in length

T-25 (alpha and beta phases) is on sale as a bundle with Shakeology for $180 through the end of July.  That’s like getting T-25 for just $50 – a freaking dollar a day!  Intrigued?  Let’s chat to see if this is a good fit for you.

Vanilla Shakeology

Yes, you read that right.  Shakeology has finally made the leap into Vanilla.  The Shakeology team has been searching for years to find a clean, non-GMO, organic, ethically-farmed, sustainable source of Vanilla and they finally found it... in Madagascar! 

Beachbody has really high standards for what goes into Shakeology, so even though they found other products that met FDA guidelines, they went above and beyond to source this vanilla (another reason to love them).  This stuff is so yummy – it literally tastes like cake batter on its own and its a great base for flavor experimentation.  I tried a Vanilla Latte Shakeology and it was delish!  Interested in samples?  Email me.

Perhaps better than the Vanilla flavor, though, was learning that Beachbody has committed to the development of the Madagascar farming community that is supplying the vanilla.  They are providing training to farmers, ensuring fair prices, and helping to build schools.  If you know me, you know that international development is near and dear to my heart, so this really struck a chord with me.

Updates to Fit Club Membership

Staying true to Beachbody’s mission to support people in reaching their health and fitness goals, I have decided to offer the first 30-days of Rockin’ Hot Body Fit ClubFREE. 

Of course, I do encourage you to work with a Beachbody program and Shakeology, because I know these products work and will get you on the right path, but I understand that maybe you can’t afford to invest in a program right now or you’re skeptical about what the Fit Club is all about or you're not sure that working with a virtual coach will help you. 

Trust me, I TOTALLY understand your concerns – I had the same concerns when I joined my first challenge group.  So, try it on for size for 1-month for free.  You literally have nothing to lose and everything to gain.  Email me today so we can talk about your goals and get you started in my upcoming online group (starting July 8th).

How to Read Food Labels (and ignore calories)

So, if you're no longer counting calories and you still sometimes need to eat packaged foods, what should you look for on a food label?  I created a graphic for you to show you how to read food labels and what's important to know - a little light (but super important) reading this week!

how to read food labels

I'll be honest - I thought I knew how to read food labels before I wrote this post, but I learned a whole lot more while I was researching.  I never knew that I should be looking at the ratio of total carbs to sugar, for example.  Did you learn something new this week?  Share it in the comments!

How To Stop Counting Calories - For Good!

I hope after last week’s post you’re recognizing the limitations in counting calories.  But, you can’t just DO NOTHING.  So, let’s talk about what you should do instead.

Just Eat Real Food

You want to know the real secret to not counting calories from food labels?  Eat food WITHOUT labels.  Fruits, vegetables, lean proteins, grains (think quinoa, steel cut oatmeal, rice), and healthy fats all fit the bill.  Ditch packaged and processed foods - anything with more than 5 ingredients in the label.

If most of your food is packaged, start by replacing just one item a day with something natural.  Ultimately, aim for 80%-90% whole foods in your diet.

Restructure Your Plate

I’m going to go out on a limb here and say that growing up you were probably familiar with the food pyramid as a guide to what you should eat.  No wonder everyone started counting calories - the pyramid did a poor job of helping people identify real food portions! 

Did you know that in 2011 a new food icon was introduced in the US?  The MyPlate icon was rolled out in early summer of 2011 (shown below) and has since been improved upon by Harvard School of Public Health with the replacement of milk with a glass of water, incorporation of more vegetables, and the inclusion of a healthy fat.  The new plate icons make food portioning much more accessible by showing you what your plate should look like at every meal.

US GOV MyPlate

HarvardMedHealthyEatingPlate

When planning a meal, use the Harvard School of Public Health graphic as a guideline.  I personally advocate making half of your plate vegetables, adding a lean protein roughly the size and thickness of your palm (approximately 3 ounces for women and 4 ounces for men), incorporating a healthy grain for no more than a quarter of your plate, and adding in a small amount of healthy fat such as olive oil, nuts, or avocado.

Be Mindful

In this day and age, we’re all guilty of it.  Whether it’s eating in front of the computer or TV or incessantly checking your phone at meal time, you’re probably distracted when you eat. 

Research suggests that people eat less at any given meal when they are focused on the meal in front of them (and conversely eat MORE when they are distracted).  Disconnect from electronic devices, focus on chewing each bite fully, and engage your senses to notice the smell, taste, texture and color of your food.

Reflect On Your Previous Meals

A report published by the American Journal of Clinical Nutrition suggests that we draw on memories about the satisfaction of our most recent meal when we make decisions about what and how much to eat next.

Simply taking a moment before each meal to acknowledge what was eaten that day is enough. Alternatively, consider photo documenting each meal with a quick cell phone snap shot and glancing through your photo roll before you sit down to eat.

As you can see here, healthy eating is as much about eating real, whole foods as it is being conscious of what you’re putting into your body.  Consistently focusing on both these practices will ultimately lead to health gains and weight loss without ever having to counting calories again. 

In the comments, tell me what practice above you struggle with and what step you’re going to take towards correcting it.  I’ll go first – I am always distracted when I eat. I need to stop that.  I know better!

6 Reasons To Stop Counting Calories

Last week, I alluded to the fact that I don’t think you should focus on counting calories.  Despite all my research and the conversations I’ve had recently about this, my belief holds true.  Here, I’m providing you with the 6 top reasons why you should stop counting calories.

1. Reported Calories are Inaccurate

Did you know that the USDA allows some variation in the reported calorie counts on nutrition labels?  According to the FDA, actual calorie counts can be as much as 20% higher than what is printed on the label. Further, in 2011, the Journal of the American Medical Association published an article that stated that “19% of individually tested [restaurant] foods contained... at least 100 calories more than the stated energy contents, an amount that could cause [11-15 pounds] of weight gain per year if consumed daily.”

The other side of the equation – calories out – is equally difficult to track.  Each person has a unique base metabolic rate (BMR) or resting burn rate, as well as unique aerobic and strength training burn rates based on sex, age, exercise intensity, duration, body mass index, genetics, etc.  Although these numbers can be estimated, their accuracy is questionable.  For better results, a personal heart rate monitor can be used, however, this reading is really only accurate for determining the aerobic burn rate, not a strength training burn rate.

2. Calories were not Created Equal

In theory, a calorie of protein should be equal to a calorie of carbohydrates should be equal to a calorie of fat, but research suggestions that the energy required to digest the three different macro groups varies.  Protein requires more energy to digest than carbs, while carbs require more than fats.

3. Counting is not Sustainable

The act of calorie counting is incredibly tedious.  At a basic level, focus needs to consistently be placed on both reported calories and portion size, but the puzzle is much more complex than that.  As an example, your body doesn’t absorb all the calories that are ingested – how do you account for that?

4. Focuses on Quantity, Not Quality

As I mentioned in #2 above, all calories are not created equal.  In that case, I was talking about macros (whole foods), but let’s take it a step further.  100 calories of Twinkies is NOT the same as 100 calories of kale – can we all agree on that?  But, in your calorie counter they are the same!  When solely considering calorie counts, the concept of eating a balanced, whole foods based diet is completely overlooked.

5. Food is More Than Energy

Thinking of food solely as an energy source is a limiting belief.  As I’ve stated here before, I believe that food is medicine and that we can heal many of the ailments of our modern society simply through changes to our diets.  Your diet also provides the necessary vitamins, minerals, and nutrients to aid in processes such as cell growth, muscle repair, and bone strengthening.

6. Counting Calories Removes Intuition

Meticulously counting calories masks a piece of the puzzle that logic can’t replace: your body’s natural intuition.  Your body is very good at sending signals regarding the food and hydration it needs.  Unfortunately, when you’re focused on 100 calories this and 200 calories that, it can be hard to hear the message. 

Now, it’s time for you to weigh in (see what I did there?)... are your thoughts on calorie counting changing?  Leave an insight in the comments.

Are you a calorie counter?

In the health and fitness world, one of the commonly proposed and supported strategies for weight loss is calorie counting.Have you used calorie counting to lose weight before?  Has it worked for you?   The readers I polled said they had had success with calorie counting , but they all threw in words like “quality vs. quantity”, “portion control”, and “label reading” – suggesting that they were, in fact, looking at a much larger nutritional picture.

The truth of the matter is that calorie counting, as a model, is too simplistic to address the complexity of each individual’s nutritional needs.  Further, counting calories puts too much emphasis on the wrong things (quantity) instead of focusing on right things (quality).

With that being said, I’m going to tackle the calorie counting issue head on over the next four weeks.  I’ll be discussing why calorie counting doesn’t work, what to do instead, and teach you what to focus on instead of just calories when reading food labels.  But first, let’s lay some ground work, and get really clear on what a calorie is.

calorie counting

What is a calorie?

Purely scientifically speaking, a calorie is a measure of heat energy or “the energy needed to raise the temperature of 1 gram of water through 1 °C”.  From a nutritional standpoint, a calorie is the amount of energy that is derived from a specific food or the amount of energy needed to metabolically “burn” a specific food.  The term calorie or “Calorie” is routinely used in place of kilocalorie; food measurements are actually in kilocalories.

How is a calorie measured?

Here’s where things get kind of squirrely, so pay attention!

Originally, scientists would measure the number of calories in food by burning the food in a bomb calorimeter, a sealed container surrounded by water; the calories are measured by the resulting rise in water temperature.  Using this method, a scientist named Atwater developed average calorie values for the macronutrients protein, carbohydrates, and fats.

Nowadays, the food industry typically uses an “indirect calorie estimation” method known as the Atwater system (based on Atwater’s standard values).  Food calories are estimated based on the average caloric values for protein (4 kilocalories/gram), carbs (4 kilocalories/gram), and fats (9 kilocalories/gram).  There are modifications to these values that have been made for some food groups including fruits, vegetables, and beans, but in general, the Atwater system provides the framework for estimating calories for packaged and restaurant foods. 

One glaring omission in this process is fiber; often, to account for fiber, which is slow to digest, the amount of insoluble fiber is subtracted from the total carbohydrates.  Unfortunately, insoluble fiber isn’t specifically listed on food labels, so replicating the calculations is tricky (says the girl who just pulled various items out of the pantry and tried to do just that).

As an example, here are the calculations for a handful of random items I pulled out of my cabinet.

caltable2

**My apologies for this being so dang small!

Note, for most items the calories from the food label is in between the calculated calories and the calculated calories without fiber; I believe the discrepancy to be due to insoluble fiber, however, this cannot be confirmed.

Food for Thought

Next week, I’ll go more in depth about the limitations of counting calories, but based on what we’ve reviewed today, I want to pose two questions to you (and my thoughts on them).

Does your body operate like a closed-system furnace, like the calorimeter described above?

NO WAY.  Your body is not a closed system.  It’s a complex, adaptable, machine.   In this respect, the calorimeter measurements are woefully inadequate in determining your body’s response.

Are you average?

HECK NO!  Then what would make you think that using average burn rates (calories) to determine your body’s response will give you accurate results?

Leave your thoughts on calorie counting in the comments.

Grow Your Own Herb Container Garden

Spring is in full bloom!  Farmers markets and grocery stores are packed with plant starts.  Whether you have never gardened before or are a seasoned pro, growing your own herbs is easy, enjoyable and allows you to affordably add some greens and most importantly FLAVOR to your meals.  Container gardening is manageable, no matter how much or how little space you have - making it the perfect way to get started with a garden.

Follow these simple steps to start your own herb container garden!

1.   Get Starts.

Visit your local market, garden center or best of all – Farmers Market!  Pick out a couple herbs that you like and try a few that you've never had before.  A few of my favorites are Basil, Rosemary, Dill, Parsley, Sage, Thyme and Chives.

2.   Prep your gardening supplies. 

You’ll need some good quality potting soil (try Ocean Forest Potting Soil), containers and a watering can.  Get creative with your containers!  Up-cycle old bins, buckets or even wine barrels!  Just make sure your containers have drainage holes to allow excess water to get out.

3.   Get to planting! 

Fill each container about half way with potting soil.  Gently remove the plant from the container you purchased it in.  Nestle the plant down in the soil then add some more soil to cover all of the roots.  Lastly pack the soil down a bit with your hands and give the plant a good watering.

4.   Pick a sunny spot.

My favorite spots are on sunny windowsills, near my front door and on the back porch – where I can quickly snip some herbs to add to my meals.

5.   Keep plants nourished.

Check your plants daily for watering.  A good way to tell if your herbs are thirsty is if they look wilted.  Or poke your finger a few inches into the pot – if the soil is dry it’s time to water, if it feels damp you can leave them alone for another day.

Keep in mind that the plants won’t have the benefit of all the nutrients from the ground so you will have to feed them every so often to keep them thriving in the containers.  Invest in an organic feed like Big Bloom.

A few tips and tricks:

• Pinch off the top of your basil plants to keep them from getting too leggy.  Leave the leaves at the bottom as they are what I like to call the plant’s solar panels.

• When there is no danger of frost, water your plants in the evening.

Questions?  Leave them in the comments!

Pantry on the Go: Healthy Snacks When You Need 'Em

I’ll admit it – I’m kind of a food snob.  Not in the way of judging others, but in the way that I like to be in total control of the foods that are available to me.  The last two weekends I’ve spent out of town and I’ve been partially or fully at the mercy of others for my food choices… needless to say, this did not make me happy.  So, I took matters into my own hands, planned ahead, and packed a Pantry on the Go.

What’s a Pantry on the Go?

A Pantry on the Go is just what it sounds like – a travel pantry.  Not only great for travel, having a well-stocked Pantry on the Go can you help make healthier food choices every day.  The pantry lives in your purse or computer or gym bag (you could even stock your desk at work!) – whatever you carry with you each day.  Load up your pantry with healthy snacks that pack protein, healthy fats, and complex carbs (like veggies) to keep you full, happy, and energized all day long. 

What are some of my favorite Pantry on the Go items?

• Shakeology®

This isn’t the first time I’ve raved about Shakeology®and it probably won’t be the last. 

shakeology

This nutritional powerhouse meal replacement is packed with:

- Protein (both regular and vegan options provides COMPLETE protein with all nine essential amino acids) - Antioxidants (for a healthy heart, blood pressure, and to keep your immune system strong) - Vitamins and Minerals (I still take a handful of vitamins every day, but this really already gives me everything I need) - Phytonutrients (alkalizing and detoxifying) - Pre- and Probiotics(healthy bugs for your tummy; aid in digestion and nutrient absorption)

I usually keep packets around to give to clients as samples, so I just grabbed a few this weekend, but you can also throw some in a plastic baggie and you’re good to go.  I paired with some single serving coconut milk boxes and a shaker cup – this could just as easily be made with water or regular milk.

For more information on Shakeology®, email me.

• Larabars

If you haven’t tried Larabar, what are you waiting for?  And, if you have, then you’ll probably as in love with them as I am.  

“LÄRABAR® is a delicious blend of unsweetened fruits, nuts and spices. Made from whole food, each flavor contains no more than nine ingredients. Pure and simple, just as nature intended.”

Currently available in 19 unique flavors like Apple Pie, Lemon Bar, and PB&J, Larabar offers something for everyone.  Stock up and have them ready to grab and go.  For more info visit http://www.larabar.com/.

larabar

• Fruit and veggie pouches (aka baby food)

I’m sure this one will seem a little strange to some, but I love the vacuum-sealed fruit and veggie purees made for babies and toddlers.  They typically have no added sugar, are high in fiber and vitamins, and are organic.  Happy Tot or Ella’s Kitchen are my go-to brands.  Tip: I buy them on sale and then freeze them until I need them.

ella's kitchen

• Justin’s Nut Butter Packets

I think Justin’s nut butter packets were sent straight from heaven (or maybe that’s just what I tell the nut butter lover in me).  The packets come in flavors like Organic Peanut Butter, Classic Almond Butter, and Honey Almond Butter.  Each packet is filled with just over 2 tablespoons of “incredibly delicious, all natural” (according to Justin – and I have to agree) nut butter.  If you’re like me, you’ll probably squeeze the packet straight into your mouth, but you can also use on a sandwich or with fruits and veggies!

justins nutbutter

Check them out at http://www.justins.com/.

• Mixed Nuts

Did you know that eating a handful of nuts a day can add years to your life expectancy?  It’s true!  Unfortunately, these little protein and fat powerhouses can be costly, so buy in bulk and package handfuls individually at home to save bucks.

• Fruits and Veggies that Travel Well

Nothings better than fresh fruits and vegetables, but this can get tricky and bulky when traveling. I suggest picking a few fruits and veggies that travel well without requiring refrigeration or large packaging.  I usually opt for bananas or apples for fruits and green beans, snap peas, and carrot sticks for veggies.

In the comments, tell me what you’ll put in your Pantry on the Go?