Calorie Info Coming to McDonald's Menus!

According to the Los Angeles Times (Sept. 12), McDonald's is "yielding to consumer demand" and will act ahead of the federal timeline by swapping out their menu boards and replacing them with ones that include calorie information next to each item. Way to go consumers! And way to go Mcee-Dees.

Nearly two years ago, legislation was passed requiring that restaurants operating 20 or more locations under the same name post calorie information next to each standard menu item. Some states, such as California, have already mandated the law; but it has not been equally mandated across the U.S. yet. Some restaurants have voluntarily pushed forward. Next week, we can expect to see McDonald's, operating over 14,000 U.S. locations, to do the same.

I'm so happy about this! Most of us eat out sometimes (some more often than others) and I feel it's only fair we know what we're getting. It sure is easier to make a health-conscious choice when you have those nutrition facts right in front of you. I can't tell you how many times it's changed my mind. As a dietitian, one of the most frequent questions I receive is, "How do I stick to my meal plan when I go out?" It's very hard to do. Foods can be prepared a number of different ways and portion sizes can be difficult to estimate. Not to mention the temptation of the restaurant environment, smell of the food and taste of the food--all factors that can lead us to overeating. Even with an extensive knowledge of nutrition, I am often fooled. Would you ever think that a dish of pasta packs in 1,500 calories? It's more common than you think. If you're serious about staying healthy, losing weight or controlling diabetes, having nutrition information is essential. And P.S.--the second part of this legislation will mandate that the remaining nutrition facts (fat, carbs, etc.) be available as well.

It's not like we don't have some resources now--there are books, apps and even many restaurants' websites that divulge restaurant nutrition information. But that adds one extra step to our already busy day...planning ahead. If we can see the nutrition facts while we're placing our order, I believe we're more likely to alter our choice. What you don't know can't hurt you, right? Wrong.

So thanks, McDonald's. I hope that other restaurants will follow suit soon. And I also hope that with consumer realization of what they're eating, it will bring about more healthy options too.

How do you feel about calories being posted on the menu? Would you rather know or not know?

Should You Go Organic?

With the increasing availability of organic foods in the supermarket, the choice to buy organic is an ever-confusing decision. This discussion is however, very relevant today. And it was all over the media last week, after the release of a new study evaluating whether organics were healthier. Should you buy organic foods all the time? Are there some foods you should buy organic and others in which it doesn't matter so much? Are organic foods really healthier? Overall--is organic worth the higher price tag?

Like for many nutrition-related questions, there is not a simple answer. There are nutritional, economic, health and environmental factors to consider when you make the decision to purchase, or not purchase, organic.

1. Are organic foods and food products really nutritionally superior?
Overall, they are not. So if your reasons for buying organic are to reap a nutritional reward, it's not worth the added cost. According to the newest study on organically-produced foods, a literature review of over 200 studies, there are not significantly more nutrients in organic fruits, vegetables and animal products. You get the same nutritional "bang" from conventionally-produced foods.

2.  Do organic foods contain fewer pesticides?
According to the Stanford review, yes. Organic produce contained about 30% lower incidence of pesticide residue (80% lower in the conclusion of a peer-reviewer of the study). That certainly sounds significant, but keep in mind that conventionally-grown produce was still within the EPA-set allowable safe limit for pesticide residue. If your goal is to minimize your intake of pesticides (since there have been some studies linking even low levels to harm), organics may be a better choice. However, there are other ways to minimize pesticide intake and not always buy organic.

• Use a produce wash that helps to remove waxes and pesticides.
• Choose certain organically-grown produce. Most simply, if the produce you're buying has a skin, peel or rind that you are not going to eat, you don't need to buy organic (like an orange). You've probably heard of the "Dirty Dozen," or the fruits and vegetables that tend to have the highest levels of pesticide residue (again, still within the allowable limit, but nonetheless...). You may choose to buy these items organic. For other produce, you're likely not ingesting much pesticide residue. The Dirty Dozen app (created by the Environmental Working Group) provides an easily-referenced list of produce that may carrier higher levels of pesticides.

3. Do organic foods carry less risk of bacterial contamination?
The Stanford study concluded that organic meats were not less likely to be contaminated by E. coli bacteria. But when meats were contaminated, organic meats were less likely to be contaminated with antibiotic-resistant bacteria. Overuse of antibiotics in the medical field and in agriculture is contributing to the increase of antibiotic-resistant bacteria, which makes bacteria-related illness more difficult to treat. Look for antibiotic-free meat and dairy products; they don't necessarily have to be organic.

4. Hormones in meat and dairy products.
There is an increasing body of research examining the effect of hormones used in the growth or production of the foods we eat. Puberty is occurring earlier in some individuals than it did decades ago. It could be related to obesity (70% of our population is overweight, and that includes children) or it could be related to hormones used in the production of our food. Is the verdict out yet? No. But to be on the safer side, here too, look for hormone-free meat and dairy products; they don't necessarily have to be organic. Many "conventional" food producers offer antibiotic- and hormone-free products.

5. Taste
This is a personal conclusion. Many people who buy organic say they do so because the taste of organic products just can't be matched in their conventionally-produced counterparts. If you have the extra money to spend on groceries, and this is important to you, buy organic.

6. Price
If you've compared organic versus non-organic foods at the supermarket, you have probably realized that organic foods cost more, as much as twice the cost of conventionally-produced foods. That's because organic foods are produced without synthetic pesticides and fertilizers, without hormones and it isn't industrialized. It may take more fertilizer and a longer growth time to yield a mature product. If you are buying some things organic, make sure it's worth it (read this entire article). Also make sure that you're limiting your portion sizes of higher-priced foods, like meat. Most adults need no more than 6 ounces of meat per day. Making sure you're not eating more than the recommended amount can certainly help reduce your grocery bill.

7. Supporting small businesses and smaller, local farms.
If you're a small business advocate, don't forget about small farms. Support local farms and farmers by buying local produce at the grocery, a produce stand, from a local co-op, your farmers market and restaurants that use local produce. Locally grown produce has far fewer miles to travel until it hits your doorstep, so it's often picked at the peak of freshness, making it taste better too.

8. Environmental protection, farming practices and farm-worker health.
This is a much deeper reason to buy organic, based more on core values than health and nutrition. Overall, organic foods are not more nutritious nor are they healthier. But--organically-grown foods may have a lesser environmental impact and reduce the risk of pesticide exposure in farm workers. Animals raised on organic farms may be treated more humanely. These things are important too. That said, larger agricultural companies argue the opposite--that by using synthetic fertilizers, they can use less and are therefore reducing environmental impact. Foods that are imported from other countries, having traveled hundreds or thousands of miles, certainly have a large carbon footprint. Buy locally-grown foods whenever you can to reduce the travel time of your food. Buy seasonal produce so that you're not relying on imported food that is simply out of season (like strawberries in the middle of winter).

There are many reasons for and against buying organic foods. First and foremost, many Americans don't eat enough fruits and vegetables, don't eat high quality foods and don't have balanced diets. This is leading many of us to become unhealthy and overweight. Organic foods can still be junk. An organic cookie is still a cookie and an organic chip is still a chip. The first goal should be to pay attention to which foods you choose to eat everyday, organic or not. Pick mostly lean meats and low-fat dairy (possibly hormone and antibiotic-free), lots of fruits and vegetables, whole grains and more plant-based proteins such as beans, legumes and nuts. You'll get the same important nutrients from conventionally-grown options as you will the organic type. Use a pesticide wash to wash away extra pesticides and if your pocketbook allows, buy the "higher risk" produce organic; if you already eat a healthy, balanced diet, you may tip the scales to make your healthy diet even healthier. Buy locally-grown produce when you can to support your community.

If the reason you choose to buy organic is because of the environmental effects, that's a whole different story, and certainly a good reason. But if you're struggling to pay your bills or buy enough "good" foods to feed your family in the first place, don't pay extra for organic. Focus on the basics first to eat as nutritiously as possible.

Here's a good summary of the Stanford study, published in the Annals of Internal Medicine. Read Charles Benbrook's rebuttal here.

What do you think? Why do you choose to or choose not to buy organic?

Photo: FreeDigitalPhotos.net

Mmm...Muesli

While on my recent California vacation, I was inspired by the most simple breakfast. On our last day in Anaheim, before driving down the coast, Mr. Patton was attending the last day of his conference and I had breakfast in the hotel restaurant. There were several enticing menu items including one of my absolute favorites, eggs benedict. I steered clear because I was so tempted by the muesli, described as:

"granola, dried apricots, california almonds, organic milk, golden raisins, temecula honey, seasonal berries"  

Boy am I glad that I was! It was one of the most enjoyable breakfasts I've ever had! I savored every bite. Seriously. So of course, I had to recreate it at home. And this one will be created in several different versions, I assure you. It's proof that the simplest dishes can be the best (Good Food Tastes Good, remember?). 

This week I had some dried wild blueberries on hand from Trader Joe's. Hence my very first muesli creation:

Wild Blueberry Muesli

Serves 4

Ingredients

• 1 cup rolled oats (not the quick-cooking kind; I like Bob's Red Mill)
• 1/8 teaspoon salt
• 1/4 cup golden raisins
• 1/4 cup dried blueberries
• 1/4 cup almonds, chopped
• 2 tablespoons pumpkin seeds (raw pepitas)
• 2 cups fat-free milk (serve with)
• 4 teaspoons honey (serve with)

Instructions

1. In a medium-sized mixing bowl, stir together oats and salt.
2. Add each ingredient individually, stirring after each. This helps to prevent the sticky fruits from sticking to everything else.
3. Serve with 1/2 cup milk and 1 teaspoon honey drizzled over top.
4. Store remaining servings in an air-tight container.

Liz's Tips

• Muesli can be made with nearly any mix of ingredients. Try different dried or fresh fruits, different nuts and flax seeds. 
• Once you figure out your favorite version, make a big batch! That means it's ready to go when you need it or even on the run. I'm talking major convenience.

Nutrition Facts (per 1/4 recipe or nearly 1/2 cup plus milk and honey): Calories 357 | Total fat 9g | Saturated fat 1g | Cholesterol 2mg | Sodium 213mg | Carb 58g | Fiber 8g | Protein 13g.

Download a printable copy here.

Thanks for the inspiration, Mix Restaurant at the Hilton Anaheim.

The Sixth Sense and How To Outsmart It

Growing up, we learned that our tongue could sense four different tastes: sweet, sour, salty and bitter. Did you know there could be many, many more? Molecular biologists have theorized that humans may have up to 20 receptors on their tongues for tastes such as calcium, carbonation, starch and even water. Most recently, one that stands out from the rest (with a growing body of evidence) is fat. That's the sixth. The fifth, by the way, is for savory foods. Anyway...it's long been known that fat has a certain mouth-feel. That's why we enjoy it so much! Think about the difference between regular ice cream and fat-free or the difference between regular ground beef and the leanest. Which do you naturally prefer?

Researchers at [our local] Washington University have discovered that the receptor CD36 is related to a sensitivity to fats. Those who make more of this receptor are better able to detect the presence of fats in food; 8 times more sensitive to it, in fact, than those who make half the amount of CD36.

So some of us could be genetically predisposed to having an insensitivity to the taste of fats, which could cause increased consumption of fatty foods. This is what researchers plan to look at next. Does the ability to detect fat in food influence our fat intake? If so, a lack of this receptor could have an impact on obesity. Previous tests of the CD36 receptor in animals have shown that eating more fat leads to less production of the receptor. And as people eat more fat, it is possible they need more to satisfy their cravings.

Although more research is needed, my advise is to cut the fat now! If you are accustomed to a high-fat diet, it might take a transition period to allow your taste buds to "adapt" to the mouth-feel, texture and now, taste, of lower-fat alternatives. It can be done. Your taste buds can "learn" that lower fat foods are just as appealing. Here are some tips to make the transition:

• Boost flavor in food by using herbs and spices
• Prepare rice or cous cous with low-sodium chicken broth versus water and butter
• Gradually transition from whole milk to 2% milk to 1% and then to skim
• Buy leaner cuts of meat and cook them using moist heat, like in the crockpot. They stay super tender!
• Use half ground beef and half ground turkey breast in meat dishes, like chili
• Use ham or Canadian bacon at breakfast instead of bacon and sausage. For lunches, opt for chicken, turkey, ham or lean roast beef instead of bologna, salami and hot dogs.
• Use plain, non-fat Greek yogurt instead of sour cream
• Buy reduced-fat versions of cream, cream cheese and hard cheeses
• Use strongly flavored cheese, like blue cheese, goat cheese and feta. You can use less and get the same flavor.
• Cut down on dining out. Think of your favorite meals and try to make them at home. Love burgers and fries? Grill a burger at home made from lean beef (at least 90%) and make french fries in the oven by slicing a potato, mixing it with herbs and olive oil, and baking at 450 on a cookie sheet.

And not all fat is out. In fact some of it is very healthy. But some fats, those coming from animal sources in particular and that are prevalent in fast foods, can be harmful to your heart if eaten in excess. Use healthy fats to add flavor to food too, just go easy on the portion size:

• Peanut or almond butter
• Olive oil
• Reduced-fat mayonnaise
• Nuts and seeds
• Spreadable tub margarines

Source: Mail Online; Photo: FreeDigitalPhotos.net

Basic Meat Marinara Sauce

Maybe it's the gloomy weather or just that I feel like Fall is on its way, but I have been craving some warm and comforting food for the last few days. So last night I made one of my all-time faves: spaghetti.

My mom taught me to make homemade meat sauce when I was young and over the years I've been perfecting my own adaptation. Since we're currently only feeding two, it makes a bunch of leftovers that we either eat throughout the week, use in other recipes (upcoming) or freeze for later. You know spaghetti sauce only gets better when it's left over!

Spaghetti is an easy, healthy meal. Just make sure you start with the right ingredients. I make mine with extra lean beef (96% lean ground beef from Trader Joe's) and use whole wheat noodles. You can cook it on the stove or brown the beef and let the crockpot do the rest of the work. Serve with some steamed broccoli or a salad and you've got a complete meal. Pasta is bad for you? What a myth!

So I'm sharing my secret recipe with you in hopes that you'll enjoy it as much as I do. The weather man says the heat will be sticking around until October. But at least last night, I was pretending it was Fall.  :)

Meat Marinara Sauce
Makes 8 servings.

Ingredients

• 1 medium yellow onion, chopped
• 1 green pepper, chopped
• 8 large mushrooms, chopped
• 1 pound 96% lean ground beef
• 2 cans diced tomatoes, low-sodium (Hunt's No Salt Added)
• 1 can tomato sauce, low-sodium (Hunt's No Salt Added)
• 1 can tomato paste, low-sodium
• 1 can water
• 1/2 teaspoon olive oil
• 1/8 teaspoon salt
• 1/4 teaspoon garlic powder
• 1/4 teaspoon basil
• 1/4 teaspoon oregano
• 1/8 teaspoon chili powder (that's the secret ingredient)
• Fresh ground black pepper, to taste

Instructions

1. Heat olive oil in a large pot.
2. Sautee onion and pepper until onion begins to turn translucent. 
3. Add beef to pot, seasoning with salt and pepper. Stir and "chop" with a spoon until the beef is in bite-sized pieces and brown.
4. Add mushrooms and stir occasionally until they soften.
5. Add all remaining ingredients. Stir and bring to gentle boil. Cover, reduce heat and simmer for at least 30 minutes before serving.

Liz's Tips:

• Serve on top of whole wheat pasta.
• If you prefer to cook your sauce in the crockpot, follow steps 1 through 4. Then add the beef mixture and all remaining ingredients to the crockpot. Heat on low for at least 4 hours.
• Refrigerate leftovers for 5 days. Or freeze in 2 to 4 cup portions in freezer bags. I like to make leftovers on purpose (you can double the above recipe if needed) so I have sauce ready for my Penne Pasta Bake or Stuffed Shells with Kale...coming soon.
• You can substitute all or half of the beef for ground turkey breast and it still tastes great!
• Omit the meat all together and you've got a yummy vegetarian version, or just a nice marinara.

Nutrition Facts (per 1 1/2 cups): Calories 130 | Total Fat 3g | Saturated Fat 1.5g | Sodium 175mg | Carb 13g | Fiber 3g | Protein 14g.

Download printable copy here.