- NutritionGeneral Page Tier 3BlogBy now, you’ve probably heard about GMOs (genetically modified organisms). But with all the talk about these harmful organisms in our food, how can you separate fact from fiction? Let’s start at the beginning. All food begins as an organism, a plant or animal with many traits. Since the dawn of agriculture, farmers have modified these traits using methods like selective breeding, cross pollination and hybridization to improve their crops. But GMOs go beyond these methods. To make a genetically modified organism, scientists select a desired trait from one living thing, copy that trait and place it in to another living thing. This process would not occur naturally. The most common GMO crops are soybeans, corn, cotton and sugar beets. Most GMO crops eventually end up on the dinner table as ingredients in the foods we eat, including everything from cereal to dessert. GMO crops are processed to become oil, sugar, starch, syrup, fiber and protein ingredients, as well as vitamins in foods and dietary supplements. Most meats, poultry, eggs, dairy products and farmed seafood contain GMOs because field corn and soybeans are used as feed for livestock. Beyond grains, most of the yeast and enzymes used to make everything from bread to cheese come from GMOs. Is non-GMO the same as organic? No. Non-GMO crops are still treated with herbicides and pesticides. Therefore, they are not organic. And the U.S. Food and Drug Administration hasn’t set any standards to regulate the use of the non-GMO label. On the other hand, certified organic products cannot include GMOs. This means farmers aren’t allowed to grow produce from GMO seeds, their animals can’t eat GMO feed and food producers can’t use any GMO ingredients. What does the organic certification mean? When you see the USDA organic seal on a food or beverage product, you’ll know it’s organic. This certification bans chemical fertilizers, synthetic substances, irradiation, sewage sludge and GMOs in the production of these products. Antibiotics and synthetic hormones are also banned in organic meat and poultry. How can you eat less GMO foods? In short, eat less processed foods. Replace processed snacks with foods that are naturally non-GMO. These include fresh fruit, vegetables, potatoes, dried beans, nuts and seeds. Consider buying only organic. Choose foods that are verified non-GMO by a third party, like The Non-GMO Project. Avoid dining out, as most restaurants don’t use non-GMO ingredients. Want to make a simple switch? The most important foods to buy non-GMO are meat, eggs, yogurt and milk. These foods are all affected by animal feed, which is often genetically modified. Are GMO foods harmful? To date, there is no solid research that shows people have been harmed by GMO foods. However, just because there’s no evidence of harm does not mean GMO foods have been proven safe. Most research hasn’t existed long enough to determine the effects of GMO foods throughout a person’s lifetime. Non-GMO and organic products are a good place to start, but if you really want a healthier diet eat more foods that don’t need a label. Fresh fruits and vegetables are the hallmark of a healthy, nutritious diet. Sources: New England Journal of Medicine: GMOs, Herbicides, and Public HealthConsumer Reports: GMO foods: What You Need to KnowTufts University: Questioning GMOs To learn more about nutrition services at Anne Arundel Medical Center, visit AskAAMC.org/nutrition. Authors By Ann Caldwell and Maureen Shackelford, nutritionists and registered dietitians at Anne Arundel Medical Center. To reach them call 443-481-5555.0
- NutritionGeneral Page Tier 3BlogStart the New Year with plans to eat healthy in 2016. These top healthy food trends can help you reach your goal: Go for the grain. Amaranth, quinoa, chia and sorghum may not sound familiar, but these ancient grains were enjoyed by our ancestors. You can easily add these to many of your favorite dishes. Whole grains are satiating and a great source of fiber. Plus, many grains, like quinoa, deliver a powerful dose of protein. Eat less processed foods. Eat more natural and less artificially sweetened food. More companies are under pressure to remove artificial ingredients, which is a good thing. Focus on keeping naturally occurring sugars in your diet that are naturally within the food, as in fruit. Cut added sugars put into foods during processing, such as in tomato sauce. Check your gut. Probiotics are the rage and with good reason. Science is showing us that the environment in our intestines could play a major role in boosting immunity, fighting disease and providing a general sense of well-being every day. Let technology help. Facebook, Instagram and Pinterest allow consumers to share recipes and ideas for healthy eating. Also, fitness apps, like My Fitness Pal or Lose It, help you keep food records. These records are a necessary tool for successful weight management. Make sustainable food choices. Learn what you can about where and how your food arrives on your table. Food manufacturers need to demonstrate their credentials in environmentally friendly and sustainable practices. Consider vegetarian alternatives. Vegetarian protein sources are now mainstream and appeal to many consumers. There’s pea protein, milk alternatives, beans and more. These are no longer used by just those with intolerances or allergies. Go Greek. Greek yogurt is not just for breakfast anymore. You can substitute yogurt for sour cream or mayonnaise. And, you can add it to soups, or even risotto, for a savory component in dishes. Be inspired by vegetables. Consider spiraling zucchini instead of pasta noodles. Or, shred cauliflower to replace rice. There are many creative ways to get more vegetables into your diet. Join the muffin-pan mania. Restaurants may supersize their meals but it is important to implement portion control at home. Preparing food in a muffin tray helps scale back portions. A muffin pan can allow you to indulge in a guilt-free, perfectly proportioned bite. Shop from your desk. Online automated meal planning services help us get a healthy homemade meal on the table. Services like Gathered Table provide a weekly custom menu based on our eating preferences. Menus are editable, so you can make changes. The matching grocery list automatically updates as you edit your menu. These services can save time, money and calories and cut down on unplanned spending. We wish you happiness— and good health — in 2016. Authors By Ann Caldwell and Maureen Shackelford, nutritionists and registered dietitians at Anne Arundel Medical Center. To reach them call 443-481-5555.0
- Nutrition, Wellness, Weight LossGeneral Page Tier 3BlogWant to start making smart and informed food choices? Mindful eating is often more effective than restrictive diets. We encourage you to take time to enjoy food traditions and appreciate the pleasures, flavors and social experiences food can add to our lives. Enjoy food traditions Food and social activities often go together. Food plays a central role in holiday occasions and nearly all social gatherings, which can be good. Research shows that eating dinner together with your family can promote healthier eating and strengthen relationships. Prioritize family meals and take time to enjoy food traditions that come with social gatherings. Take your time In today’s busy world, people often eat quickly and mindlessly. Try eating slowly to help you savor the flavor of your food. Eat one bite at a time, and focus on the different flavors and textures. Stop and take time between bites, put your fork down and enjoy conversation. Eating slowly not only allows you to enjoy your food, but it can also help you eat less by giving your stomach time to tell your brain that you’re full. Be a mindful eater What you eat is important, but how, when, why and where you eat are equally as important. Think about where you eat most of your meals. Many people eat lunch on the go or at their work desks and dinner in front of the television. Take a few minutes out of your busy schedule to find a nice place to mindfully eat instead of multitasking during meals. Each person’s dietary needs are different based on individual health. A registered dietitian nutritionist (RDN) can help guide your food choices while considering your tastes and preferences. RDNs are able to separate fact from fad and translate nutritional science into information you can use. While a healthy lifestyle goes beyond eating more fruits and vegetables, adding them to your diet has lots of nutritional benefits. For a healthy side dish, try making this spicy cauliflower recipe. Spicy Cauliflower Ingredients: 1 head cauliflower 1 teaspoon sesame oil 1 teaspoon vegetable oil 2 cloves of garlic, minced 2 tablespoons soy sauce Juice of a lemon (or 1 teaspoon rice wine vinegar) 2 green onions, sliced 2 tablespoons sriracha sauce Directions: Cut the cauliflower into large florets and then use your hands to break into very small florets. Heat a large, heavy skillet over medium high heat. Add the oils, cauliflower and garlic. Stir the cauliflower around in the pan, allowing it to get very brown in some areas. Cook for 5–8 minutes, then turn the heat to low. Add the soy sauce, lemon juice and most of the sliced green onions. Stir and cook for 1 minute, then add the hot sauce and stir until well mixed. Serve warm. Sprinkle remaining green onions on top. To learn more about nutrition services at Luminis Health Anne Arundel Medical Center, visit Luminishealth.org/nutrition-services. Authors By Ann Caldwell, nutritionist and registered dietitian at Luminis Health Anne Arundel Medical Center. To reach her call 443-481-5555. Originally published March 8, 2016. Last updated July 9, 2018.0
- Wellness, NutritionGeneral Page Tier 3BlogAntioxidants. They seem to be in everything these days, from granola bars to beauty products. But what are they? How should you get them? And how much do you need? Antioxidants are substances that may protect cells in your body from free radical damage that can occur from exposure to certain chemicals, smoking, pollution, radiation, and as a byproduct of normal metabolism. Dietary antioxidants include selenium, vitamin A and related carotenoids, vitamins C and E, plus various phytochemicals such as lycopene, lutein and quercetin. Antioxidant supplements are not always beneficial. Some trials found a benefit to antioxidant supplementation, but most have not. Grocery store shelves are full of products with labels claiming they contain antioxidants and implying that you are just a few bites away from better health. But it is not that simple. Too much of a good thing can be bad, especially when it comes from dietary supplementation. Some evidence suggests that when taken in megadoses, antioxidants can become pro-oxidants. This can increase the production of free radicals, particularly in people who smoke or drink alcohol. In these cases, supplements can have unpredictable interactions and turn from potentially healthy to being harmful. In one study, heavy smokers who took high-dose beta-carotene were more likely to get lung cancer. Scientists do not know why the studies have been disappointing. However, one explanation might be that supplements cannot replicate the complex, beneficial effects of a healthy diet. Are there ‘super fruits’? All fruits and vegetables are super foods. There is no scientific definition of ‘super foods’, therefore it is meaningless. Marketing has overused this buzzword to sell products. Each fruit and vegetable has a unique distribution of nutrients. By eating only those considered ‘super’ you are short changing your health by skipping the nutrients specific to other produce. So, remember, any and every fruit and vegetable is good for you. Foods that contain a lot of antioxidants are good for your health. Most health experts agree antioxidant supplements are not worth your money. But, antioxidant rich foods are! Fruits, vegetables and whole grains are all rich in antioxidants. They also have healthy fiber and essential nutrients that your body needs for long-term health. As scientists continue to explore how antioxidants work in the body, the best advice remains the simplest: Eat a variety of brightly colored fresh fruits and vegetables, whole grains and legumes. This daily dose can improve your health. Advertising has gone too far. Some packaged food labels insist that antioxidants will boost your health. However, these claims do not always mean a health benefit. Unfortunately, ‘antioxidant’ is a loosely used term. Outside the lab, it has become more of a marketing term than a scientific one. For example, some manufacturers add an antioxidant, such a vitamin E and zinc, and then label the product as containing antioxidants (likely in hopes of boosting sales such as Kellogg’s Fiber Plus Antioxidants Dark Chocolate Almond bars). It’s true they have vitamin E and zinc. But this comes at a cost of 7 grams of sugar and 5 grams of fat. A preferred, non-processed choice to get these nutrients could be an ounce of almonds, which provides more vitamin E, and 3 ounces of lean beef, which has more zinc. It is important to keep in mind that too much of a good thing can be problematic, especially when it comes from dietary supplements. Beware of multi and single antioxidant capsules labeled megadoses, which contain more than the recommended daily values of antioxidants. Supplements can have unpredictable interactions and potentially cause more harm than good. It is much less likely that you will consume too many antioxidants from food. Most Americans do not eat enough fruits and vegetables. If you want to boost your intake, then stick to a wide variety of produce. Authors Ann Caldwell and Maureen Shackelford are nutritionists and registered dietitians at Anne Arundel Medical Center. To reach them, call 443-481-5555.0
- NutritionGeneral Page Tier 3BlogWe wait for it all year, that wonderful time when we eat things that we don’t usually consume, and sometimes we eat too much of it. The holidays are all about food, and it is possible to enjoy what you love and not feel guilty about it later. The key is to focus on eating nutrient-dense foods—those that have a high level of nutrients but are relatively low in calorie count. This doesn’t mean you can’t enjoy treats but be mindful about portions and indulge just a little bit. Remind yourself that the first bite or two tastes the best, so slow down and savor the flavors and textures of the delicacies you look forward to all year! Party the Smart Way Holiday parties can be a challenging minefield of delicious foods with low nutritional density, so don’t go to a party on an empty stomach. Try to drink plenty of water and eat a small, healthy snack before the event. Take a good look at all the food choices on the buffet before you select to ensure your calories count. Balance your plate with 50% fruits and vegetables, just like any other day. Don’t waste your calories on foods you can enjoy any time of the year, like a dinner roll, potato chips or cubes of cheese—look for something you wouldn’t normally eat. When you’re invited to a party, offer to bring a dish that fits your normal meal plan. Hosts love when guests bring a fresh fruit platter or veggie platter with a fun and healthy dip. Focus on the people and good conversation and move away from the food table. Did you know that anything you put on a cracker can be enjoyed on a cucumber? Again, fruits and vegetables make nutritious fill-ups without extra calories. Lean protein options including shrimp, smoked salmon, lean meats or beans and hummus can help satisfy hunger. Limit Alcohol but Not Exercise Alcoholic beverages mean holiday cheer for many of us—eggnogs, mixed drinks, and hot ciders. When we have a cocktail or two, our inhibitions around food choices take a dive. We start out selecting fruits and vegetables, but after a drink or two, the higher calorie options call to us. With so many delicious, flavored soda waters and seltzers available these days, enjoy a cocktail but keep a glass of seltzer water in your hand—good for sipping during cocktail hour. Stick with your regular exercise routine and try to work out before or after holiday events. Regular exercise can help temper holiday stress and might help regulate your appetite. Plan an event without food as its focus. Join family and friends to do a tree lighting, go ice skating or enjoy a holiday concert. Get outside and take a brisk walk to enjoy holiday decorations or create a new family tradition—it’s what the holidays are all about. It’s important to remind yourself that with a little planning and a positive attitude, the holidays can be fun and healthy. Relax and enjoy the day of the celebration, whether it’s Thanksgiving, Christmas or Hanukkah. Just don’t let one day turn into a week or month of holiday eating. This article was originally posted on the Enquirer-Gazette. Authors Ann Caldwell is a nutritionist and registered dietician at Luminis Health’s Anne Arundel Medical Center.0
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