Buffalo News Refresh Blog – September 2016

by: Holly R. Layer

I recently received a question about ‘carb substitutes.’ As I couldn’t engage the person directly, I didn’t know if they simply wanted GRAIN substitutes, or better sources of carbohydrates. So, I’ll start from the beginning and address both topics.

I like to tell my patients and clients that the term ‘carbohydrates’ can be equated to sugar, because that’s what they break down into in the body in the form of glucose. This glucose gets turned into energy (to use immediately) or to be stored in the muscles (to use later), and any additional goes to the liver to be stored as fat.

According to the 2010 Dietary Guidelines for Americans, our diets should be approximately 45-60% carbs, 20-35% fat and 10-35% protein. As you can see, carbs make up at least half of our energy intake. I realize that number may seem high, taking into account the recent low-carb craze, but stay with me–carbs are more than just bread and pasta, and we really do need that much for our bodies to function well. (There’s a lot more I can talk about in terms of refined vs. unrefined grains, fiber and starch, simple and complex carbs, but we only have so much room. Keep writing in questions!) For now, I’ll simply discuss food groups and carbohydrates.

Which brings me to our reader’s question about carb ‘substitutes.’ First of all, you cannot substitute protein and fat for carbs, but you CAN choose healthier carbs to eat. Remember that carbohydrates are made up of anything with natural sugars, which includes: grains, dairy, fruit and vegetables. So, when we say that approximately 50% of our calories should come from carbs, that doesn’t mean it should only be coming from bread (or other grain-based products), but from fruits, vegetables and dairy, too. In fact, as a dietitian, I’d rather you reach for fruits and vegetables first before grains and dairy.

So, we finally make it to substitutes for grain products in the carbohydrate category. Vegetables like white and sweet potatoes are packed with carbohydrates (for energy), low in calories, high in fiber and full of vitamins and minerals. Carrots and corn are also high in carbs, as well as fruits like bananas, apples and oranges. Also, beans (all kinds!) are high in carbs, and nuts and seeds have carbohydrates, too. Here’s a sample ‘menu’ for a day that features non-grain carbs to show you how easy it is to find energy in fruits, vegetables and dairy:

Breakfast: 2 eggs, scrambled with veggies, 1 oz cheese and 1 orange

Lunch: 2 C zucchini noodles, 1 C spaghetti sauce & meatballs, green salad

Snack: 1 banana with 1 T almond butter or ¼ C hummus and 1 cup veggies

Dinner: 4 oz steak, 1 roasted sweet potato, sautéed spinach

Dessert: 1 C berries with 1 C lowfat milk

To recap: Carbs give us energy, so they’re very important in our diet. They should make up about half of the calories we eat each day. Remember that carbs come in the form of fruits, vegetables, dairy and grains, and that it’s best to eat a variety of them. I always recommend reaching for fruits and vegetables before grains and dairy products to fulfill your carbohydrate needs.

And instead of your morning bowl of Cheerios, try one of my favorite breakfasts: 1 baked sweet potato topped with 1 tablespoon almond butter, 1 cup plain Greek yogurt and a sprinkle of cinnamon! YUM!

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Holly R. Layer is a Registered Dietitian and a freelance writer. She works as a clinical dietitian at DeGraff Memorial Hospital in North Tonawanda and also provides nutritional counseling at Weigel Health Center at Buffalo State College, as well as teaching fitness classes at the Southtowns YMCA. She lives in the village with her husband, Andrew, an East Aurora native. She blogs at www.thehealthypineapple.com and her work appears monthly in the Refresh Buffalo Blog.

Buffalo News Refresh Blog – April 2016

Try These Dynamic Food Duos to Boost Your Health

by: Holly R. Layer

You’ve heard the phrase ‘two heads are better than one,’ right? Well, there are certain pairs of nutrients that work better together in our bodies than they do alone. Read over the following dynamic duos and be sure to pair them for best results!

Calcium + Inulin = better digestion, strong bones

Inulin, which is a type of fiber, both increases calcium absorption and promotes healthy bacteria in the GI tract. Calcium is found in more than just milk and yogurt; the mineral is found in canned salmon with bones, almonds, kale and broccoli. Inulin is found in artichokes, onions, garlic, leeks, asparagus, bananas and whole-wheat flour. Tasty Team-Up: Whole wheat banana muffins made with yogurt, or make a salmon salad with plain greek yogurt, dill and chopped onions and asparagus.

Calcium + Vitamin D = strong bones

Vitamin D must be present in sufficient levels in the body to promote absorption of calcium, which is why a deficiency of the vitamin can lead to softening of bones. Pair sources of Calcium (above) with salmon, light tuna, sardines, egg yolk or fortified milks. Tasty Team-Up: Cooked fish and broccoli, or a two-egg omelet with cheese and kale.

Vitamin E + Vitamin C = better vision

Vitamin C helps make the Vitamin E (which helps prevent macular degeneration) you eat more ‘available’ in your body. Vitamin E is in almonds, peanuts, sunflower seeds, wheat germ and soybeans. In addition to citrus, Vitamin C is high in bell peppers, broccoli, strawberries, tomatoes and potatoes. Tasty Team-Up: Add wheat germ to pancake mix, top cooked pancakes with peanut butter and sliced strawberries.

Iron + Vitamin C = increased energy

Iron carries oxygen in red blood cells all over your body, which helps prevent fatigue. Vitamin C helps iron from plant sources be absorbed in the body. Find iron in meat and eggs, as well as spinach, oatmeal, tofu, quinoa and beans. Tasty Team-Up: Cook quinoa and mix in orange segments, chopped bell pepper, black beans, drizzle with olive oil and orange juice.

Vitamin K + Fat = healthy heart

Healthy fats (monounsaturated and omega-3’s) help us lower our cholesterol and absorb certain vitamins, like K. ‘Good’ fats are all kinds of nuts, olive oils and avocado. Vitamin K is high in greens (spinach, chard, kale), broccoli and Brussels sprouts. Tasty Team-Up: Halve Brussels sprouts and roast with olive oil, toss onto a kale salad with walnuts and dried cranberries and balsamic vinaigrette.

Vitamin A + Fat = good skin

Vitamin A is another vitamin that needs fat to be absorbed in the body, and it promotes healthy immune and reproductive systems as well as clear skin. Sources of beta-carotene (which turns into Vitamin A) are orange fruits and vegetables, like carrots, apricots and sweet potatoes, as well as kale and spinach. Tasty Team-Up: Toss spinach leaves, shredded carrots, cubed cooked sweet potatoes and chopped avocados with olive oil and lemon juice.

Zinc + Sulfur Compounds = better immune system

Zinc plays a role in wound healing and a healthy immune system, and sulfur compounds found in onions and garlic increases the body’s absorption of the mineral. Whole wheat, brown rice and legumes are good sources of zinc. Tasty Team-Up: Cooked brown rice tossed with chopped garlic, onion, black beans, tomatoes and green peppers dressed with balsamic vinaigrette.

BONUS: Mitigate Your Mistakes!

Too Much Salt, Have POTASSIUM

Perhaps you had a canned soup for lunch, or Chinese take-out for dinner. Both of these meals are very high in sodium, but by eating potassium-rich foods, you can lessen the effects on your blood pressure. Lots of fruits and vegetables are high in potassium, but the best are spinach, sweet and white potatoes, kale, Brussels sprouts, winter squash, artichokes, bananas, grapefruit, apricots, avocados and beets. Fish, milk and yogurt are also high in potassium. The Fix: Pack a banana along with a low-sodium canned soup for work, or make your own stir-fry at home and load it up with veggies.

Too Much Bread, Have VINEGAR

Just 2 teaspoons of vinegar can help lessen the rise in blood sugar after eating foods high in carbohydrates. If you have or are at risk for diabetes, consider adding a bit of vinegar to each meal with lots of carb-y foods, like breads, cookies and crackers. The Fix: Use a vinaigrette on your salad or as a dressing for cooked chicken.

Adapted from a Nov. 17, 2011 Women’s Day article by Joy Bauer, RD.

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Holly R. Layer is a Registered Dietitian and provides nutritional counseling to students at Buffalo State College, and teaches fitness classes at the Southtowns YMCA. She has a B.A. in Journalism from Penn State and a B.S. in Nutrition and Dietetics from Buffalo State College. She loves running, reading, fine stationery, colorful kitchen gadgets and ALL things food-related. An avid cook and baker, you can find her in the kitchen most days whipping up something yummy. Too bad her husband, Andrew (an East Aurora native) is the pickiest man alive! In addition to writing for the East Aurora Advertiser, you can find her at www.thehealthypineapple.com.

Buffalo News Refresh Blog – March 2016

Make your child’s Easter treats healthy and fun

by: Holly R. Layer

With Easter – and those baskets – fast approaching, I thought I’d offer some alternatives to candy and chocolate in the interest of promoting healthier choices. It’s OK to grab a bag of jellybeans and a Cadbury Egg while you’re at the store picking up all these fun ideas. After all, Easter comes but once a year. But make sure your child’s basket isn’t a sugar rush.

First, kudos to whoever came up with dying eggs at Easter. Not only is it a fun pastime to enjoy with your kids, hard-boiled eggs are packed with nutrition. One egg packs 12 grams of protein, 10 percent of both your daily vitamin D and B-12 needs, all for only 78 calories.

Because eggs don’t have carbohydrates – unlike yogurt, which has both carbs and protein – they’re an excellent source of protein if you’re going low-carb or pairing them with toast or pancakes in the morning.

Secondly, be aware of added sugars this time of year. Candy for Easter baskets is on sale at every store, and even I fall victim. In fact, I have bowls of jellybeans and chocolate eggs sitting out in the dining room right now. … That may not have been the wisest choice.

Small splurges aside, did you know that a medium McDonald’s Shamrock Shake costs you 660 calories and has a whopping 93 grams of sugar? That equates to approximately 23 teaspoons, or almost ½ cup, of sugar in one beverage. Even the 19 grams of protein (from the vanilla ice cream) doesn’t justify that kind of splurge.

Still craving that minty green drink? Make your own! Blend ½ cup plain Greek yogurt, 1 scoop vanilla protein powder, half an avocado, 1 handful spinach, one to two drops mint extract and a splash of milk for a healthier version. Top with whipped cream and a cherry if you’d like!

FILL YOUR KID’S EASTER BASKET THE HEALTHY WAY

Better-for-you goodies: Reach for items that aren’t 100 percent sugar, such as trail mix or nuts. Opt for small, individually wrapped pieces of dark chocolate, rather than large bars or eggs. Limit your child’s candy haul by portioning small amounts of sweets into a few plastic eggs, instead of giving them the entire bag.

Non-food items: Fill plastic eggs with small toys, like stickers, Legos, bubbles, art supplies or even loose change. Consider giving each child a portion of puzzle pieces so they can put it together as a group later.

Special surprises: Instead of a giant chocolate bunny as the centerpiece of the basket, put something more lasting inside, like a kite, a book, or seed packets for planting. Plastic eggs could hold clues for a treasure hunt.

Happy Easter!

Holly R. Layer, of East Aurora, is a registered dietitian who provides nutritional counseling to students at SUNY Buffalo State and teaches cycle and fitness classes at the Southtowns YMCA. She loves running, reading, fine stationery, colorful kitchen gadgets and ALL things food-related. An avid cook and baker, you can find her in the kitchen most days whipping up something yummy. Too bad her husband, Andrew, an East Aurora native, is the pickiest man alive! You can also find her writings at thehealthypineapple.com.