How Diversified Is Your Diet?

I love this word: diversity. Every time I hear "diversity", I think about newness, variety, no boredom, blah, blah, blah. It's a good word! So, speaking of diversity…not just what you eat, but why you would want diversity in your diet (or rather, why wouldn't you want it)…just how diversified do you think your diet is? And why would this be important?

First, let's define diversity. Diversity is defined as:

1. the state of being diverse
2. variety, multiformity
   
3. the point of difference
   
4. differing from one another; unlike
   
5. composed of distinct or unlike elements or qualities

I prefer definition numbers 2 and 5 as it relates to our diets. "Variety, multiformity" and "Composed of distinct or unlike elements or qualities".

As usual, let me digress, but at least with a related point. Monthly, weekly, daily, my husband labors over ensuring our financial portfolio is well "diversified". He keeps me in the loop, which I appreciate, but he manages this process for our family. One day we were discussing it, and I commented on how the need for diversity is pertinent not just in our financial lives, but also our social lives, our diet, our intellectual well-being, and so on. For instance, as it relates to our social lives, I would hope we all surround ourselves with friends of diverse backgrounds, likes and interests, intellectual and emotional levels, and socioeconomic levels. Exposure to all of this makes each of us more whole...more "worldly" and aware...and less isolated. Or, from an exercise and physical activity standpoint, diversity keeps our minds engaged in the activity so that we don't get bored with the "same ol'", as well as keeps our bodies "shocked" by not settling into one mode of exercise. We benefit and progress from a variety of exercise styles, resistance levels and intensities as opposed to one sole mode, load and intensity (and of course, I whole-heartily subscribe to the Crossfit "mode" for exercise - more on that later in "How Diversified is Your Exercise Routine?).

Back to food - the same concepts about diversity hold true with our diets. Variety is key in both combating boredom and in ensuring we are our healthiest. I think many people don't see variety as a health factor, but rather an option, a trivial choice or even a luxury. Simply put, however, you cannot eat the exact same food every single day and be as healthy as someone who consumes the same macronutrient profile (% protein, % carbs, % fat) and total calories, but with a variety of food types. And this is key in making healthy choices, influencing our family's choices, maintaining and interest in the wonders of whole foods and their value, and also in weight management.

You know, I'm sure, that other countries...healthier countries... don't see food the way we do. The Chinese surround mealtimes with ancient rituals that envelope their social and spiritual beliefs. Many European countries still eat from the land and embrace the old style of family and "block" lunches and dinners - and yes, they often take time away from work to actually sit down and eat lunch- they're not known for eating at their desks over a computer. Now, I know America is different. Heavens, are we different! Everything is faster, more stressful, more metropolitan/urban, less rural...and also, let's face it: less healthy! I bring up these ways of eating to lead us into a thought process with respect to diversity in our diets. Perhaps by acknowledging that other countries do things a bit differently in this area, and are healthier, we could humble ourselves into discovering and embracing new ways of approaching our diet, meals and planning so as to improve the quality of both our overall nutrition, as well as also our family life and social lives.

The scientific rationale for having diversity in your diet is, frankly, the easy part. In a nutshell, our bodies need a variety of nutrients in order to perform and function at optimum levels and to produce "robust health". Different vegetables and fruits provide different micronutrient (vitamins, minerals, phytonutrients, antioxidants) profiles. By getting a variety of fruits and vegetables in our diets, we fulfill a fuller spectrum of these micronutrients. Whole grains, nuts and seeds provide a myriad of natural nutrients, including B Vitamins, fiber, iron, magnesium and healthy fats. Seafood, poultry, lean beef and pork, eggs and dairy also provide valuable complete sources of protein, healthy and essential fats, as well as other vital nutrients. It would be too lengthy to do this for a whole day’s worth of meals, but let's imagine a diet that day after day our breakfast consisted solely of one type of cereal, a splash of milk, an apple and a bit of yogurt. And I mean day after day...the exact same thing. Not only do we become apathetic about breakfast, but it becomes routine, robotic and there is no appreciation for the fact that what you're ingesting is not only keeping you alive, but supporting your ability to do all of the things you want to do that day. Imagine if it's a day you have a stressful meeting or a really fun activity planned - going into that event knowing that your body is optimally fueled should provide an added level of confidence (like high octane gas in your car versus regular unleaded). Unfortunately, McDonald's or Chik-fil-a drive through takes less mental energy, and here we sit. Bummer!

I recently attended a continuing education seminar where a boring, nutrient deficient diet was described as a "beige diet". Great analogy! Here, the presenter used the color of the foods we consume, versus the my focus on a limited variety or the same foods, to paint a picture of a nutrient deficient diet. Think about it:

• bread/bun (beige)
• french fries (beige)
• mac and cheese (beige-ish if it comes from one of those boxes)
• chicken nuggets (beige)
• pizza (beige-ish)

Not only am I yawning, but gross! I'm sorry, but you can call me a bit of an elitist with food, the fact remains I couldn't gag down a chicken nugget or a fast food carton of french fries if I tried!

Now, let me paint a different picture - a healthier picture:

• strawberries (R)
• oranges (O)
• bananas (Y)
• asparagus/green peppers (G)
• blueberries (B)
• grapes/beets (I, V)

I'm trying to "paint the rainbow" (ROY G BIV) of colors we can find in our food, and to quickly help you recall what we all heard from Saturday morning cartoon commercial: eat a rainbow of flavors...oh no, that from Skittles, isn't it? Well, let’s adopt it and forget about the Skittles! But let's don't stop with the rainbow. There are so many other non-colorful foods that are just as nutritious: ...shrimp, corn, , milk, eggs...get the picture?

Another experience I had related to variety or diversity happened a few months ago. I was coming home from the market with my “shopping cart” of groceries (I live in a high-rise condo, and toting multiple bags typically requires a cart), and I end up on the elevator with an acquaintance from one of my local gyms. She’s an incredibly fit older woman, who I’d had enough conversations with to know she struggled with her weight, as had I, and that her diet is where she’d struggled in the past. She was a fan of health food store fads: “cilantro speeds your metabolism”, or “juicing is the way to go” – oye! In fact, this is a woman who stated emphatically

“If there was a pill I could take to provide me with enough nutrients, I’d take it. I hate food and hate having to think about it.”

Once again..Bummer! I really felt sorry for her. I felt sorry that I see her slave away at the gym – over an hour a day walking (nope, not even jogging) on the t-mill, over an hour a day lifting weights - slowly – same routine – light weights – moderate reps. I know this blog is about nutrition, but come on…you’re not going to achieve your ideal physique or robust health with that exercise routine. My point is (though again loosely sewn to this story), I almost believe, and I have no data to back this up which is why I say “almost”, that the enjoyment of knowing what we’re nourishing our bodies with has some positive psychological, and therefore physiological, effect on our health. A great example is that strawberries are currently in season here in Florida. When I see those incredible, succulent red berries with their little “Plant City” stickers, my mouth not only waters, but I can almost feel my body craving the vitamin A, C, B6 and potassium. Or when my husband and I go out for a nice dinner, I invariably order a Kobe or Wagyu beef carpaccio or tartare, and once again, I can almost feel my body sucking up the protein, iron and B vitamins. My muscles scream “Holy Cannoli! Now THIS is nourishment!” Can’t you just envision them? Little plump hamstrings and lats singing: “box jumps and burpees and pull ups – oh my!” – bring it on! Maybe that’s just me, or maybe I have found and felt the physical and psychological connection between a high quality, diversified diet and robust health. Think about it…

How Clean Are You Eating?

A few nights ago, my husband and I were headed out to dinner and a movie, and he asked: "Knowing what I know, and that I think we currently eat pretty 'clean', could we possibly eat any 'cleaner'?"

Though I know my personal definition of clean eating or eating clean, I dug a bit to see if there was a general consensus. Obviously, there is no Merriam-Webster definition for the term or concept, however, generally speaking around and about the Internet and health & fitness magazines & industries, clean eating represents a lifestyle of making the most wholesome nutritional choices for you and your family. I wouldn't say that it encompasses supplementation of any sort, because if you are eating clean, you are ATTEMPTING to get as many essential and beneficial nutrients needed by your body from whole foods.

But what exactly are "whole foods"? Good question. Based on each individual's level of education about food & nutrition, your definition will vary. You can't achieve a higher level or more healthful level of eating if what you don't know what that consists of and what the underlying science behind it is (again, I warn against magazine snippets that say "STUDIES SHOW:..." - what study? how big? how long? blind, double blind? controlled? who funded it?...), and the more you know, the more you will be aware of what "the masses" don't know. You can't eat healthier if you don't know what healthy is.

For example:
If you don't know that Crisco or lard is a saturated fat and that it's inferior to monounsaturated and polyunsaturated fats (if you even know what these are), you can't make the proper selection.

If you don't know how many calories are in the foods you prepare, you can't say "I eat 1200 calories per day".

If you don't know the definition of processing and refining, you can't say I eat all natural, unprocessed and unrefined foods. Heck, cheese and milk are refined (cultured and pasteurized, respectively), as are vinegar and ketchup, and I wouldn't say they are excluded from someones diet who is a clean eater.

We probably do need to break down each of the components of clean eating, which, stepping backwards for a second, would consist of consuming whole foods. I like the definition Wikipedia provides for whole foods:

Whole foods are those that are unprocessed and unrefined, or processed
and refined as little as possible before being consumed. They typically do not
contain added ingredients, such as sugar, salt, or fat. Often confused with
"organic food" (i.e., organically-grown food), whole foods are not necessarily
organic, nor are organic foods necessarily whole, although they do share a
number of traits, such as an avoidance of chemically-assisted agricultural
techniques. Because of the lack of basic processing, many whole foods have a
very short shelf life and are not easily sold outside of farmers' markets.
Examples of whole foods include unpolished grains; fruits and vegetables;
unprocessed meat, poultry, and fish; and non-homogenized milk.

For some, it is preferable to eat whole foods raw to obtain the maximum nutritional benefit, although this raises concerns of food poisoning. Whole foods are easily assimilated and absorbed readily by the body. Whole foods are nutrient rich and are thought to promote health because they are a natural source of vitamins and minerals. The term “Whole Food” has been known to describe any food that offers a complete balance in nutritional value while in its natural state. Whole foods typically include any raw fruits and vegetables, as well as nutrient-dense nuts, seeds and sprouts. Some contend that it is preferable to eat whole foods raw in order to obtain their maximum nutritional benefit.

Now, specifically speaking about each of the major components of our diet, let's take a look at what eating clean in each of these groups would entail.

LEAN PROTEIN
Specifically, lean protein in it's most natural state, meaning minimally processed, without chemical fillers, preservatives, etc. I say minimally processed versus processed here because most all animal proteins are processed to some extent. I suppose if you kill your own chicken, pluck it, skin it, wash it and then cook it - yes, chicken can reach your plate unprocessed - but how often are many of this doing it ourselves? Because it has to go from the farm to the factory where it's "processed" from it's live state into that which we consume, it is processed. What we strive to achieve is minimally processed here. Lacking preservatives and fillers, injected water and salt, and definitely without breading, coating, seasoning, etc. We want to do this part ourselves so we can control the components of the flavor, versus succumb to whatever stable chemicals the manufacturer uses to flavor it. When shopping, this would exclude pre-packaged deli meats, although there are a few, Boars Head for one, that claim no nitrates, sulfates, etc.

Let's prioritize within this category with this in mind: "the fewer the legs the better" - in other words, fish, shellfish, beans/legumes and eggs are tops (no legs). The healthy fats in the seafood, the added fiber and nutrients in the beans & legumes, the high quality protein in the egg white and the high quality protein and the vitamins & minerals in the egg yolk (just watch the quantity of yolks if you have high cholesterol) make these rank at the top of the list. Chicken and other two-legged protein rank in second place, with the leaner options being better choices. And, finally, our standard four-legged beef, pork, etc. are still in the mix, just try to plan for them less frequently than the others. Don't get me wrong, I love beef, and think it's an essential part of our diet - but I choose grass-fed, lean cuts, and / or go for bison or other free-roaming rumen.

And, now how do we prepare our lean protein? Like this: First, we cut the excess fat from it, because fat from meats, though it adds "some" flavor, is saturated. Period, end of story. You can criticize me for trimming every single piece of meat I buy and think "what a waste", but what I see landing on the cutting board is like a totally gross tub of Crisco or lard - greasy, white, thick saturated fat that never breaks down in your body and remains in that solid state forever...Lord only knows which branch of your arteries (legs, heart?) it's going to stick in today! Second, we choose natural, flavorful spices and herbs with which to season the mean to add flavor if we so desire. And third, we either bake it, broil it, pan sear it, roast it...whatever, but with healthy oils - no solid fats. Why in the world would you add back an unhealthy fat to something you just rid of it? And healthy oils are our friends! Olive oil, canola oil, safflower oil...all great ways to cook your lean protein and add healthy fats to your diet at the same time.

VEGETABLES
Again, in their most natural state. Frozen is great too, as the flash freezing process tends to preserve many of the vitamins and minerals. Just be sure to pay attention to the EWG's Pesticide List and choose organic when pesticide levels in standard grocer's chosen produce is high.

Also, use variety as a strategy in your planning. Variety will give you a more diversified blend of vitamins, minerals, antioxidants, phytonutrients and all the other healthful benefits of vegetables. Try new things, even if you don't know what to do with them. If you're reading this, you have a computer. Google your new vegetable's name plus the word recipe and you'll be flush with options! Tonight, for the fourth time, I tried to add butternut squash to our dinner. I have wanted to add it for a while, but couldn't find a way to prepare it that rocked my world. But I found a recipe in First Magazine, of all things - grocery store checkout line pick up - and there was a little snippet recipe for butternut squash fries. Tried it tonight and without telling my husband what they were, he guessed sweet potato fries and loved them. Hooray, squash now has a new place in my vegetable drawer! And it only took four tries!

Vegetables are carbohydrates, but their counts are very low, and they are good sources of fiber. Fill up on them. Try two sides of veggies with dinner versus the standard starch. I know people who blindly, because that what they've always done and that's what their mother did, will base a dinner on protein, starch,...and starch. No non-starchy vegetables! Make non-starchy veggies a priority with the dinner meal as opposed to other, higher sources of carbohydrates, especially if you tend to be sedentary after dinner. My least active time of the day is after dinner, and I don't "use" much energy during that time, so I load my carbs up during they day when I know I'll need and use the energy - find that balance!

FRUITS
And again, in their most natural state. This means not from a can, definitely not from juice and not from applesauce (no skin). Like with vegetables, use the EWG's Pesticide List.

I'm working on some research about the strategic timing of eating fruit, but available time's been low so I haven't finished it, but it is intriguing how the body breaks down fructose as compared to the other "-0se's"!

Always incorporate fruit into your breakfast. It's a great way to start the day, it always "goes" with breakfast, and you need that energy when you first wake up. It's a great snacking option, especially the portable types like apples, plums, peaches, pears, bananas...those that you can eat without peeling or needing a knife and cutting board. And many fruits fit into a light-style or spa lunch such as into any salad, on many sandwiches (apples compliment avocados and many cheese in sandwiches, wraps and on salads; mangoes blend really nicely with both sweet and salty).

NUTS, SEEDS, BEANS & LEGUMES
Nuts are a snacker's heaven! It is easy to overindulge though, so for me, it's been good to learn how much 1 oz of walnuts looks like, or how many calories (average) in one almond (the answer is around 7) - this way, along with getting healthy fats, dietary fiber and seriously high quality nutrients, I control my calories. Just yesterday my husband and I were heading out to run some errands about 1/2 hour before I knew I was "due for food"...and I said, as I was grabbing a medium apple (not small- didn't have one- see "Fruits & Vegetables are Carbohydrates" on June 16, 2008 blog):

"Will you grab me seven almonds?".
"Seven?", he said? "Exactly seven?".
He smiled slyly, because he knew he'd done the very same thing at some point!

I chose seven almonds (@ 7 calories each = 49 (OK - about 50 calories)) because I knew the medium apple was around 120 calories, and I just needed about 200 calories as a snack to get me through till we could get home and I could make a good lunch. Why 200? Because I have spent (or "invested", is probably a better word) the time to understand calories - the calorie content of food and how many I need for meals and snacks. The great thing about this investment is that it's a one time investment. Once you know your main food choices, you don't have to re-invest, but rather, just use the information to make a lifetime of healthy, educated decisions! So, with my personal snack total at about 200 calories (2-3 snacks a day), my apple and almonds did the trick on the fly. Voila!

Beans and legumes are just simply smart, high quality food choices, and are so incredibly easy to add to your diet. And yes, you can use the canned kind for a time saver, but look for those with no salt added. Eden Organics has a great selection.

• For breakfast, add them to scrambled eggs or omelets.
• Lunch & Dinner, add to soups and salads, smash into paste and lather on sandwiches or in wraps, or create an entire side with beans or added beans.
• Snacks - hummus! It's really catching on! And unlike Salsa, which some "profess too loudly" as being a "perfect food" for many reasons, you can eat hummus with crudites (raw veggies), whereas I don't see many people eating salsa with veggies as the dipper. What do they dip with? CHIPS! Ugh, don't get me started.

WHOLE GRAINS
Whole grains are just that: the whole grain, which includes the bran, the germ, and the endosperm. Can't picture it? Think of a whole kernel of corn. With it's outer hard "shell" (bran), it's inner "body" (endosperm), and the tiny little "seed" (germ) in the lower center of the kernel. This is an all inclusive grain! Common whole grains that you can find in your supermarket or better yet, your local health food store, would be whole or steel cut oats, brown rice, barley, bulgur, kamut, quinoa (although this is technically a seed), millet, and so forth. Many of these may sound Greek to you, but trust me, search them out and use them just like rice. Some of the larger kernels like kamut and whole barley (not pearled - it's got the bran removed) can take a good bit to cook, but it's worth it for the nutrients and fiber. Just manage your time well, take advantage of overnight soaking and make a large batch for the week so you always have a grain available.

So far I've only found one brand of processed or refined breads/wraps/muffins that uses no flour, but rather sprouted grains. I don't know how they do it, but Food For Life brand has wraps and bread that have the most incredible ingredient list - I couldn't make it more natural or taste better myself! I just pulled out the bread from my freezer and take a look at this: INGREDIENTS: ORG SPROUTED WHEAT, ORG SPROUTED BARLEY, ORG SPROUTED MILLET, ORG MALTED BARLEY, ORG SPROUTED LENTILS, ORG SPROUTED SOYBEANS, ORG SPROUTED SPELT, FILTERED WATER, FRESH YEAST, SEA SALT. I love this!!! I can pronounce every ingredient and see no chemicals!! (can you tell healthy stuff gets me excited?)

OILS (GOOD, HEALTHY FATS)
Olive oil, canola oil, safflower oil, flaxseed oil, sunflower oil, peanut oil, corn oil, sunflower oil...all great sources of mono- and polyunsaturated fats. Use them to cook with (pan saute), bake with (spray on meats to seal in juices), dress salads, add body to soups and salads. You don't need a lot, because at 9 calories per gram versus 4 calories per gram for protein and fat, a little goes a long way in controlling calories. But use them - don't deprive yourself of healthy fats, but do deprive yourself of unhealthy fats!

You can also get good fats from avocados, walnuts, peanuts, almonds, and many of the fatty fishes.

Well, I've covered all the components of what I consider "clean eating", but what I didn't mention is the opposite. I always prefer recommending what TO DO versus what NOT TO DO, but I have to make a few mentions...

• In restaurants other than health food cafes, you can bet that if you order a wrap of any kind, it's a flour based wrap with little nutritional value - and may be worse than bread. I'm not saying bread is bad, either. When we dine out at a nice restaurant, I will occasionally dip a lovely piece of bread in some olive oil, but it's not Wonder Bread and it's not butter. But back to the wraps - even if it's green or red (spinach or tomato, respectively), avoid it.
• Choosing restaurants - choose wisely. Most chain restaurants and middle of the road restaurants order their food in bulk or from the franchise, and it is not fresh, it's not made to order, and it is full of unhealthy fats, preservatives...you'll actually probably never know how bad it is for you. Rather, use eating out as an occasion versus something to do tonight because you don't know what to make for dinner. (Manage your time and plan, people!) Go to quality restaurants where everything is made to order, and where the restaurant gets is produce, meat and/or seafood locally. These tend to be the finer restaurants, but you can ask specifically how things are prepared and make requests that are honored, versus run through a cook line.
• Boxed foods are typically over-processed, over-refined and contain way too many ingredients we can't pronounce! Mac & Cheese, cereal, pasta, crackers, cookies, most bread, most wraps, any meat that's pre-breaded or pre-marinated, packaged lunch and deli meats, and so on. Basically, when shopping at the grocery store, stick to the perimeter where you'll find milk, cheese, yogurt, kefir, eggs, lean protein sources (beef, chicken, pork), fruits, and vegetables. Then, hit your local health food store for bulk grains, seeds, and beans.
• Chips: Pringles, Tostitos/Doritos, cheese puffs (although I do think the leopard on the Cheetos package is enticing!) - take them out of your vocabulary.

And by the way, the movie we saw that night when I was asked the question about clean eating was Traitor with Don Cheadle - really intense, but really good, and I think we had sushi and wine for dinner.

Onward we go with healthy choices!

The Side of the Box Holds More Value than the Front!!

I was recently having a great conversation with my "little brother" - 22 months littler - about whole grains. We were chatting about all the crap that the food industry dishes out to us to confuse us or coax us into buying a product with the claim of better health via a known "good-for-you" nutrient, such as fiber. Recently even I was deceived by the "front of the box" because I wasn't fully educated as it related to the "side of the box", specifically fiber claims. There is a bevy of advertising out there claiming the health benefits of the fiber content of a food product: granola bars, cereal, yogurt, even ice cream! Ice cream and yogurt with fiber? Give me a break!

I subscribe to a great monthly newsletter called Nutrition Action Healthletter. I've received it for some time, but last year it gained further credibility with me when a seasoned and locally well-respected registered dietitian that I studied under recommended it as well. Also recently, Nutrition Action has done a few exposes on artificial sweeteners, food additives and most recently, "fake" fibers, as I will call them. And to my surprise, I had been had! Polydextrose, maltodextrin and inulin are a few of the chemically modified starches and substances that are being added to foods. They can be classified as fiber because the modifications made to them prevent our bodies from absorbing them. Interestingly, because they're not whole grain fibers or fibers from real foods, the research that proves fiber can aid in weight loss, lower cholesterol and reduce the risk of certain cancers, like colon cancer, doesn't apply to these additives. The manufacturers certainly want us to think their fake-fiber-containing-products carry all the health benefits of whole grains, however. I had purchased Thomas's English Muffins containing inulin as the added fiber, and one of the higher fiber cereals with the same claim, containing polydextrose and chicory root extract, I believe, as the additional fiber sources. Bummer!

Personally, for my husband and I, I want our nutrients to come from whole foods whenever possible, not fake-anything. And the only way to ensure this is to read the label. The front of the box and all of it's claims are where the "flash & glass" are. But it's the side of the box - not just the "Nutrient Facts" required of food manufacturers - but the ingredients list, where the truth lies. I look for products with the fewest ingredients, and those with which I'm familiar. And I don't subscribe to the adage I hear from so many: "it's so confusing" (waaaah!), "I don't understand or know what any of those ingredients/chemicals are" (waaaah, again!). Well, if you can drive a car, use your ATM at the checkout and operate a cell phone, I'm sure you can find a computer and Google the words, ingredients or terms you don't know. I carry a list with me a the grocery and pencil and check off my list as I go through. If I come across an ingredient I don't know, I write it down. Or if I bought the product, I have it with me, and I look it up when I get home. It's not that hard, it just requires a little diligence, but only once! You end up learning, and not becoming an excuse-laden victim.

So, kudos to both my brother and I, for being humble enough to admit we'd been had, but smart enough (even though he's smarter than I am) to continue to dig and learn about what's healthiest for our families. And his growing family has more at steak than my immediate two person and cat family, as his little one year son, Jack, needs to grow up a healthy little boy so he can take care of his aunt as she ages! (Check him out at his "Jack Attack" blog - he's adorable!)