NEED AN OIL CHANGE

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Ilana Katz MS, RD, CSSD

There has been much debate about the healthiness of different oils in the nutrition media lately. With the boost on research and essential fats, oils, some of which do offer the good source of fat to our daily intake needs some analysis.  The reason why I want to blog on this is although many have been deemed healthy, depending on whether you use them for cooking or not, may change their chemistry. In other words, heating various oil sources can create free radicals which in turn lead to inflammation. Free radicals are unstable byproducts of the body’s cells use of oxygen to produce energy.

One of the components of immunity is a reserve of antioxidants, helping boost the body’s systems of defense against internal cell damage from free radicals. However, even though the human body has these innate mechanisms that protect against microscopic invaders, the increase in free radicals generated during strenuous exercise may degrade the immune system. Athletes therefore have a particular concern to protect the immune system with antioxidants in their diet.  Another point of concern to keep free radicals to a minimum, believe it or not, is cooking. Certain oils, if heated to above what is called their smoke point (the temperature at which they begin to smoke), also create free radicals. Once a fat starts to smoke, it usually will emit a harsh smell and fill the air with smoke.  Watch out for the smoke point signs as it means that the oil is close to the flash point. Flash point is when the oil will erupt into flames.

Nutrition and health experts have been pushing many healthy oils for many years now, particularly since poly-unsaturated fats, mono-unsaturated fats and Omega-3 essential fats have been shown to increase health and lower cholesterol. But have they warned you of the dangers of heating some of these oils past the smoke point. Many people have a tendency to cook in olive oil, believing that olive oil is one of the good fats. Olive oil, is in fact better at lower temperature uses such as salad dressings and preferably not for heating uses such as frying and sautéing (well, when is frying ever healthy, huh? Couldn’t resist that as my food policing gene is ever present).

Some of the higher smoke points for healthy oil are found in sesame oil and canola oil. Typically most nutty oils have higher smoke points than regular vegetable oils. Smoke points in fact vary rather widely and are affected by various factors. For example, refining oils (taking out impurities) tends to increase the smoke point.

 

Factors that will decrease the smoke point include:

  • Combination of vegetable oils in products
  • Presence of foreign properties (like batter or salt )
  • The more time the same oil is used
  • Storage of oil (exposure to oxygen, light, temperature)
  • The time the oil is being heated for

The ideal cooking oil should contain higher amounts of monounsaturated and polyunsaturated fats, with a minimal or no saturated fats and trans fats. The best oils for cooking and frying are those that have a high smoking point because they can be heated to high temperatures before burning. Knowing the smoke point warn you about the flash point and fire points. At the flash point, there are tiny wisps of flame; at the fire point a fire is blazing:

Table of some common oils smoke points:

TYPE OF OIL SMOKE PT  (0F) TYPE BEST USE
REFINED
Almond 495
Avocado 520
Canola / Rapeseed 400
Corn 450
Grapeseed 400
Olive 300-400(virgin/extra virgin/light) Mono-unsat
Peanut 450 mono
Safflower 450
Sesame 410
Soybean 450
Sunflower 450 Mono
Vegetable (blended)
UNREFINED
Corn
Coconut
Grapeseed
Nut blends
Olive
Peanut
Pumpkin Seed
Safflower
Sesame
Soybean
Sunflower
Vegetable (blended)

The best oils for deep-frying and high temperatures are refined safflower and sunflower oils, peanut, safflower and soy oils. Refined almond, avocado and cottonseed oil are also great if you can find them, and be warned, they are pretty expensive (should you be deep frying anyway? Here I go, food policing again).

Refining of oils is a process to produce clear oil, free from rancidity and foreign matter. These oils are used as medium cooking oils (225°F – 350°F), high cooking oils (350°F – 450°F), and deep-frying oils (greater than 450°F).

Fully refined oil tends to be paler in color, bleached, and deodorized, with a minimal flavor and/or aroma. Thus these oils are more effective for dishes needing only a delicate and light flavor. They are more useful for baking and sautéing, stir-fry and wok-fry, and oven cooking; to sear or brown.

Unrefined oils are typically called salad oils and are used for salad dressings, marinades, and sauces and only very low forms of heat in cooked dishes (light sautés and low heat baking). Unrefined oils are processed by cold-pressed methods.  Some examples are olive, corn, sesame seeds, peanuts, soybeans, and safflower oils. The strong flavors of unrefined oils can dominate whatever dish or baked good is made with them and are often used as flavoring agents. As a general rule, they should not be heated to high temperatures. One exception is safflower oil, as it is the one unrefined oil that can become hot enough to reach the temperature necessary frying. Unrefined oil contains a full range of bioactive components that have healthful benefits and provide full-bodied flavor.  The strong natural flavor and aroma also hint at their higher amounts of nutritional value. Unfortunately they are more prone to oxidation. Using unrefined oils at temperatures above 320°F accelerates the oxidation of these oils. Best for medium heat temperature range: 212°F – 320°F.

In Summary:

Different fats and oils have different uses. Each performs best within a certain range of temperature. Some are made for high heat cooking, while others have intense flavors that are best enjoyed by drizzling directly on food. How we cook may now be as important as the choice of foods. Some simple modifications may provide positive reduction of inflammation.

WEIGHING IN ON WEIGHING IN.

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ILANA KATZ MS,RD, CSSD

Is your scale the boss of you? Really, are you allowing this unforgiving, inanimate demon to constantly determine your moods? I ask this of many clients almost daily, and believe it or not, I get a defensive nod, and a “yes, of course!” Why people? Jokes aside, I do understand why, since I too have known to be a slave to a scale. Oh yes, and shamefully, I too allow that scaly, dumb thing determine my self worth. But I am done… I am ready to give you all a break. I am offering a plea bargain here – trade the scale in!! Open your mind, soul and mood-swings to more up-to-date, smarter devices, such as yourself,  mirrors, and clothes. Hey, I am not turning in my food police badge here, and neither is this a journal entry from my deepest, darkest soul search. This here is my curtsey to ol’ faithful science and Ilanalogic (an emerging scientifically evidenced phenomenon). Are you ready for the mind boggle?

 

To be fair, before I totally dis the scaly dumby, I will offer some credit, where credit is due. It is good for one thing, and that one thing is the determinant of scientific concept called gravity. Gravity, yes, the force that pulls objects towards earth.  In other words, if you were to weigh yourself on the moon which has no gravitational forces, you will weigh approximately only 20% of your current earthly weight. Moving to the moon seems to be a good weight loss option then, right?  Wrong! You will take yourself with you. If you have diabetes, you will still have diabetes. If you have high cholesterol, you will still have high cholesterol, Your body fat, will be your body fat. Ahhhh, but your weight will be less…mmm… would you still want to live on the moon with the same body fat?  (Darn, I guess I am not moving to the moon after all). So does that put the scale in its place yet? Do you now realize that when you lose 10 lbs in a week, or gain 3 lbs in a day, what you are losing or gaining is not fat, but simple a gravitational pull to the earth? It is in my nature to further define this gravitational pull to the earth, so that we can finally send all our scales to the moon (rather than ourselves).

 

Definition of weight can be “Ilanalogically” broken down into 3 distinct matters: Undigested matter, body water, and muscle mass. I dare you to study these each individually to get on my bandwagon. Firstly UNDIGESTED MATTER, known to the layman as poop  (I am not shy, dietitians speak of this daily, it is what we do.)  Undigested matter is created from the food we eat, so if we eat less on a day here and there, we will weigh less on a day here and there, since less poop will be created. Yes, all those unanswered questions can be finally put to rest, you know the ones: “is it possible to lose 2 or 3 lbs  by tomorrow?” Sure it is, just eat less today than you usually do, and matter of factly, you will lose a gravitational pull of poop to the earth. It may even be 2 to 3 pounds less if you eat that much less. Your metabolism has not risen suddenly, your body composition is mmm status quo, and your health has not magically improved over night.

 I hear you… many of you are itching to point out that I do not typically eat that much to begin with, so cutting back by 2 or  3 lbs of digestive matter in one day is not quite possible, huh? Well this brings me to my second component, and that is WATER. Did you know that 60 – 70% of your whole being is water? When you eat, the absorptive matter is attached to water which is transferred in the body. Do not forget, everything has weight, and every particle of weight is a component of gravity, and our scales measure gravity, in this case water.  Did you know the word carbohydrate means “glycogen” (storage of carbs) plus “hydrate” (the 3 – 4 molecules of water attached to the carbs). Quite mind boggling, huh?  So eat less carbs, and the initial response by your body is weight loss, because there is an absence of water that would normally be in those carbs.  Now eat hardly any food, in other words a low calorie diet, or a diet that does not equate in calories to your needed calories to survive (your basal metabolic rate), and what do you think will happen? Your body will begin to use up the glycogen stores to the point of depletion, and once again you will lose weight !! Let me be clear – this is not fat loss! You have not magically raised your metabolism, you have not drastically improved your health, and your body fat is once again, status quo.

 

This brings me to the third component of weight, MUSCLE. Unfortunately, the greatest component of weight loss, particularly on too-low calorie diets, is muscle mass.  Too low calories causes deprivation of nutrients, carbs, protein and also vitamins and minerals necessary for an effective metabolism. I say unfortunate, because loss of muscle also means loss of your most metabolic active tissue. Loss of metabolic active tissue translates into training the body to store more fat.  You may very well ask why do you not burn more fat in a state of deprivation. Although this seems like the a logical step, fat cannot burn unless there are carbs present. The by-product of carbohydrate metabolism is the oxygen in which fat burns.  Depriving yourself of the right amount of carbs will shift the body into finding the most available energy source for survival, and that is muscle.  Once again, you are losing something that has a gravitational pull to the earth – weight !!  And again, you have not lost any fat, you have not improved either your metabolism or your health… in actual fact, you have trained your body to store fat, and are going further and further away from the original goal of health and fat loss.  Literally, it would be to a point of no return, since muscle mass, although the easiest tissue to lose, is the most difficult tissue to rebuild.

 

So now back to the original question of what is the value of the scale (unless you have already thrown it away, in which case, good for you!!) No longer are you going to scream with joy and accomplishment when your weight goes down in one day (sorry I took that illusion away), but neither are you going to tantrum in defeat, failure  and wonder “why why why!!

I hope I have somewhat eliminated the awe of a 2 – 4 lb weight shift from day to day.  Ilanasology should have explained the normalcy of this, and it has nothing to do with fat loss.  If you are still not convinced that the 4 lbs you gained overnight is not fat, then get out your calculator:  One pound of fat is 3500 calories. This means that to gain 4 lbs, you would have to eat 14 000 calories, and although some of you may snicker, I doubt that you ate that for dinner.  Similarly, if you are convinced that the 4lbs you lost within a day or two is because you have been a perfect angel on your eating plan, then again, get out your calculator.  Realistically it is viable to lose 1 – 2 lbs a week but a 10 lb fat loss in one week would equate to a 35 000 calorie reduction over the week. Not really rational, is it?

 So now that the technical stuff  has bogged you down, there is one simple take home focus, and that is that you can realistically lose 1 – 2 lbs of fat a week. With that said, if you are not willing to give up your dysfunctional relationship with the scale, at least consider “dating” the scale. And by that I mean, set up a date or two with the scale, play hard to get, keep your distance, and do not let that dumby become a mood swinger. Keep the scale at bay, and date night should be at max once a week. Well, maybe not date night, since the dumby is more effective in the morning. Weigh in at the same time and under same conditions on each date, meaning no clothes.  Always put yourself first! No really – YOU are your best critic for your success and continuous motivation. Look in the mirror,  pinch your firmer muscles for a reality check. Do you feel good. Are you feeling fit and healthy.  Get in touch with your feelings, since they are the real proof in the pudding (and no, not mmmm pudding). Are your rings slipping, is your skin feeling tighter, are your muscles shapely, and do your clothes feel loser.  You know when you are eating well, sleeping optimally, de-stressing. So never let your scale tell you any differently!

 

 

 

August Newsletter 2018

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August 2018 Newsletter:

 This month’s hot topic to address is the benefits of consuming antioxidants. Many people have heard of antioxidants, but may not be aware of what it actually is and what it does for the body that makes them beneficial. Well, read on, and you will know all about antioxidants!

                            What in the heck are ANTIOXIDANTS??

 

 

 

 

An antioxidant is a dietary substance that can prevent damage to the cells in the body or repair damage that has already been done.

Damage can occur due to oxidation, which is the process of atoms loosing electrons and becoming “free radicals”. If atoms remain unstable due to the loss of an electron, they have the ability to make other atoms unstable, damaging or destroying cells. Free radicals may also be developed due to exposure to sunlight, radiation, pollution, and other toxic substances.

Antioxidants help by donating electrons to unstable atoms or by converting and excreting them out of the body. Research suggests that if the body undergoes oxidative stress, it may be the cause of the formation of medical and chronic conditions, such as cancer or heart disease.

Here’s an easy tip: Think of it antioxidants as being “against oxidation”.

 

Red Wine and Flavonoids

 

 

 

 

Flavonoids are water soluble molecules with antioxidant affects. They are derived from fruits, vegetables and wines. Flavonoids cause the body to reduce the oxidation of lipoproteins, especially LDL, the bad cholesterol. They also help raise HDL, which is the good cholesterol.

Consumption of flavonoids can assist in the reduction of both systolic and diastolic blood pressures, total cholesterol, and decrease stroke risks.

Many studies show that having 1 glass of red wine a day may decrease risk of coronary heart disease.

However, put your goals in perspective – Wine also has calories and may diminish ones results for weight loss. Furthermore, Red wine has also been shown to increase the risk of breast cancer.  You can get flavnoids from various other food sources with less calories, and less risk of breast cancer such as citrus fruits, berries, legumes and grapes.

Nutrients as Antioxidants:

Antioxidants are found in a variety of foods, including many fruits and vegetables, nuts, grains, and some meat, poultry and fish.

Antioxidant substances are found in foods containing Vitamin A, Vitamin C, Vitamin E, Selenium, and Beta-carotene. Here are examples of foods with these specific nutrients:

  • Vitamin E- Vegetable Oils, Nuts, Seeds, Soybeans, Wheat Germ.
  • Vitamin C- Many fruits and vegetables, grapefruit, oranges,  potatoes, broccoli, etc.
  • Vitamin A- carrots, spinach, mango, milk, margarine, fortified cereals
  • Beta carotene- red, orange, yellow, and deep-green foods

 

An Easy, Yummy Antioxidant Dessert:

All you need is fruit, brown rice cakes, and cool whip: Add 2 tablespoons of lite cool whip to one rice cake and top with ¼ cup sliced strawberries, ¼ cup blueberries, and ¼ cup raspberries.

Only 115 calories plus 9 grams whole grains

“In your body, the antioxidant process is similar to stopping an apple from browning. Once you cut an apple, it begins to brown, but if you dip it in orange juice, which contains vitamin C, it stays white.”- The American Dietetic Association

 

Research Suggests…

There are many studies that suggest that a high consumption of antioxidants can help reduce and delay chances of cancer development.

Antioxidants are powerful because they enhance the immune system. A strong immune system is vital for good health. Research is also concluding that antioxidants assist in the removal of precancerous cells, as well as inhibit the growth of tumors that may already be present.

By following a healthy diet, full of fruits and vegetables, you can help your body fight and prevent oxidation.

Antioxidants are vitally important for general healthy, but for athletes they may even have additional benefits

 Notes for Antioxidants and Performance.

This is an interesting concept, because it has been found that on the one hand, regular physical exercise enhances the antioxidant defense system and protects against exercise induced free radical damage. However, the level of intensity and duration also requires attention: Intense exercise, particularly in untrained individuals, overrides the defense system, resulting in increased free radical damage. Furthermore, endurance exercise increases oxygen utilization up to 20 times as compared to the resting state. Increased oxygen utilization means an increase in the generation of free radicals, with the concerning result of muscle and tissue damage.

Antioxidant supplementation has had increased awareness in the athletic community for these reasons.

Individual fitness level, intensity of exercise, and diet are among the factors determining the extent of exercise-induced free radical damage. This article focuses on how athletes can defend against the increased free radicals resulting from exercise and to determine the antioxidant supplementation that may be necessary.

Vitamin E, in particular, considered the strongest antioxidant, shows a clear protection against exercise-induced oxidative damage, . Vitamin E has also been shown to enhance recovery following intense exercise. There are some studies suggesting that vitamin C may also hasten recovery, as well, and decrease muscle soreness.

Furthermore, athletes adapting to high-altitude training (such as skiing or mountaineering), vitamin E might be a beneficial supplement because it did demonstrate reduced free radical damage and blood lactate levels in a placebo-controlled study on mountaineers.

· Your diet,  could be capable of providing the necessary components for an inherent antioxidant system. Eating 5 servings of fruit or vegetables per day along with a balanced exercise program will ensure this, but for many athletes that work out longer and stronger than the average Joe, supplementation is certainly worth considering.

· Weekend warriors should strongly consider a more balanced approach to exercise. Failing that, again, consider supplementation and be reasonable about knowing the product, its purity, its bioavailability. and its research

· For extremely demanding races (such as endurance events), or when adapting to high altitude, consider taking a vitamin E supplement (100 to 200 IU, approximately 10 times the RDA) per day for several weeks up to and following the race, as well as an overall variety of antioxidants (Juice plus is a product that comes to mind, which supplies all these added benefits within its highly respected brand).

· If you do supplement, read labels and follow instructions. Do not over-supplement.

· Remember that free radicals can be generated not just by exercise but also from smog and other environmental sources. Do not exercise in areas with significant air pollution.

 

Ways to use Whey

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Whey protein is typically known amongst the work out crowds as a lean muscle recovery protein. It works hand in hand with the breakdown of muscle during the work out to rebuild and repair those muscle fibers. However, whey also has its place in a regular healthy diet for similar reasons: it can be a nutritional and complete source of all amino acids, and not necessarily only for athletes.

The most common use for whey is making protein shakes/smoothies however whey can also be incorporated in any overall health plan as quite the versatile ingredient in many simple and fun recipes. In all of these options, it offers a high quality dairy protein boost.

Here is one favourite created by Chris Mohv, owner of Mohv Results, Inc. This interesting way of using whey not only adds variety and interest to a meal, but it also offers 22 grams of protein and 10 grams of fiber.

VEGETABLE QUESADILLA WITH PROTEIN GUACAMOLE
protein guac

Ingredients:
Quesadilla
– 3 snack bites of Cabot Light Cheese (50% less fat) or 2.25 oz shredded cheese
– 1 sprouted whole grain tortilla
– ¼ onion, grilled
– 3 slices of fresh tomato

Guacamole
– 1 avocado
– ¼ cup whey protein isolate, unflavored (about 1 scoop)
– 1-2 tbsp chopped fresh cilantro
– Juice of ½ lime
– Pinch of salt

Makes 2 servings

Quesadilla:

  1. Place the cheese on the whole grain tortilla.
  2. Spray a small pan with nonstick cooking spray and warm over medium heat.  Add the tortilla to the pan, cheese side up.
  3. When the cheese is melted, top with grilled onions and fresh tomato.  Fold the tortilla in half and remove from the pan.  Cut in half.
 Guacamole:
  1. Slice the avocado in half and remove the pit.  Scoop out the avocado and place in a medium bowl.  Mash until smooth.
  2. Add whey protein isolate, cilantro, and lime juice.  Combine until smooth.  Flavor to taste with salt.
  3. Scoop half of the guacamole onto each quesadilla slice.  Serve immediately.
Variation:
Substitute grilled onions and tomato with your favorite vegetables.
Ingredient substitutions will change the nutrition information.

Nutrition information for 1 serving (½ of the quesadilla topped with ½ of the guacamole): 368 calories, 22 g protein (including 8 g of whey protein), 26 g carbohydrate, 10 g fiber, 22 g fat, 6 g saturated fat, 291 mg sodium
Also contains: vitamin A, vitamin B6, vitamin C, folate, vitamin K, calcium, copper, potassium

For more information and about whey, visit:

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There are many more recipe ideas on this site too!!

Hyponatremia: Signs, Symptoms and Warnings

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Ilana Katz MS, RD, CSSD

Hyponatremia tends to be mostly associated with athletes who participate in long duration sports such as marathons and triathlons. Endurance athletes taking in water during training or an event can develop hyponatremia, a potentially life threatening condition that occurs when sodium levels drop to a dangerous low in the blood stream (below 135 mmol/L (of blood). Early symptoms may include nausea, drowsiness, confusion, headache and fatigue. These can quickly progress to seizures, coma and death if not resolved in time. Importantly, athletes are not the only population that needs to be aware of this deadly phenomenon.

Dilution of sodium can result, as mentioned, from over-drinking, but also from water retention (often a side effect of various medications). Sodium can be lost in various ways other than dilution which include urination, perspiration and gastrointestinal distress (vomiting/diarrhea). Furthermore certain medical conditions such as congestive disease, kidney dysfunction and ineffective ant-diuretic hormones are known causes.

Since hyponatremia has usually been associated with endurance sports, those who engage are much more well-informed than in the past, and emergency staff who treat athletic stress conditions are also far better educated to recognize and manage symptoms, and even play a role in prevention. The sports medicine community has been helpful in raising awareness about risks and signs of over-hydration. However, with obvious evidence that there are many other populations at risk for hyponatremia, it is vital to recognize these so that all health care professionals are on the leading edge of avoidance and if necessary, acute care.

Some examples of patients who may be eligible for high alert:

  • Psychiatric patients with a syndrome known as psychogenic polydipsia, meaning they drink excessive amounts of water..
  • Multi-pharmocological patients (especially elderly). Why, well because many medications have potential risks.
    • Diuretics deplete electrolytes, including sodium
    • Antidepressants increase level of antidiuretic hormone
  • Patients being administered intravenous hypotonic fluids: hypotonic fluids contain a lower concentration of sodium than blood and thus excessive quantities at high entry rate can dilute sodium.
  • Tube fed patients: proper fluid levels and electrolyte balance must be continuously monitored and orders adjusted based on results of consistent blood work.

There is also the all controversial sodium debate to consider. Researchers and health practitioners often have opposing arguments as to whether dietary sodium should always be strictly conserved. While lowering sodium is unarguably beneficial for those already diagnosed with hypertension (high blood pressure), increasingly conservative recommendations for the average population is often contested. The argument being that too little sodium can lead to other health problems, the main one being hyponatremia. Interestingly, the dietetic community are in agreement that avoidance of dietary sodium is unlikely to cause hyponatremia. Even a very low sodium diet of 500 – 1000 mg/day should maintain adequate levels under normal circumstances. It is the complexity of what defines “normal circumstances.”

In summary, with regards to controlling appropriate levels of sodium in the blood and avoidance of hyponatremia, not only athletes should be aware of hyponatremic signs and symptoms. For those with a normal blood pressure, eating patterns and water intake should be developed based on clinical judgement, guidelines and scientific evidence.

glass of ice blue