May Newsletter – In Review

With swimsuit season fast-approaching, I wanted to share some of the recipes and diet tricks I use to stay on track with my nutrition.

Sara's tips for living in a land of sugar and salt-laden processed foods:

1. SUGAR:

• Did you know the average North American consumes 100 grams of sugar per day? That’s the equivalent of eating 25 sugar cubes in one day! It’s no secret that excess sugar consumption is implicated in obesity. According to the American Heart Association’s (AHA) report published in the journal Circulation, several studies have linked high sugar intake to insulin resistance, high blood pressure, high triglycerides and type 2 diabetes. And let's not forget about dental decay!

• These harmful effects of sugar explains why people are turning to sugar substitutes, such as stevia and artificial sweeteners (eg. Aspartame, Splenda)
• There is ongoing controversy as to whether artificial sweetener usage poses health risks
• The Canadian Cancer Society advises consumers to use artificial sweeteners in moderation because some evidence has linked them to cancer in lab animals. Although these studies haven’t been replicated in humans, the society advises caution.
• Stevia, a plant that grows in Paraguay and Brazil, has been generating attention as an alternative to chemically produced artificial sweeteners.

• Stevia is 300 times sweeter than sugar
• Stevia extract is a NATURAL sweetener. It contains no sugar and unlike artificial sweeteners (eg. Aspartame), it is not derived artificially from chemicals. Stevia is derived from the extremely sweet leaves of the stevia plant, making it a safer option than artificial sweeteners.
• Stevia contains ZERO calories, ZERO SUGAR and WILL NOT SPIKE BLOOD SUGARS! Maintaining stable blood sugar levels will prevent you from gaining weight. So not only is stevia a guilt-free way to satisfy your sweet tooth, but it is also not going to cause tooth decay. It’s also a great option for diabetics.

Do you want to win a stevia gift basket ( shown below)?

Then Enter the drsarasolomon.com June 2012 Contest!

All you have to do is submit a photo of yourself showing your best “one-repetition maximum face”.

Click here for entry details.

• Fitlicious Flavour Blasters: Chocolate Royale, French Vanilla, Berry Burst, Banana Creme (value: $60)

• A guilt-free way to sweeten your oatmeal, coffee, baking, greek yogurt, pancakes, protein shakes, grapefruit and more!

• “FITLICIOUS Flavour Blasters™ are sinfully delicious, low-calorie, flavor boosters. Formulated with organic inulin, organic maltodextrin (present in all flavours except chocolate), natural flavors, and sweetened with stevia leaf extract. FITLICIOUS Flavour Blasters™ are made using only the finest all natural and organic ingredients from vegetable sources, with no artificial sweeteners, no artificial colours, and no artificial preservatives. Available in 5 fabulous flavours: Chocolate Royale, French Vanilla, Berry Burst, Banana Crème, and Caramel Caress. Each 150 gram bottle comes with a scoop and contains approximately 60 servings. Only 5 delicious calories per serving!”

2. SALT:

Health Canada has set the adequate daily intake of sodium at 1500mg (with an upper tolerable limit of 2300mg). Salt is ubiquitous, and thanks to sodium-laced processed and restaurant foods, Canadians are now consuming an average of 3100mg of sodium a day! Excessive sodium intake can cause high blood pressure, which is linked to an increased risk of heart attack, stroke and kidney disease. Here's the Bottom line: cut salt, improve health.

Tips for reducing your sodium intake:

• Throw away your salt shaker.
• Season your food with salt-free seasoning (Mrs. Dash), herbs (dill), black pepper, garlic, onion, citrus juice and zest.
• Avoid processed food because it notoriously contains high sodium levels. This includes soups, deli meats, chips, crackers, canned foods and frozen dinners.
• Purchase salt-free nuts
• Make special requests to hold the salt when ordering food in restaurants.

Healthy Breakfast RECIPE! Egg White Chicken Omelette with 1/2 a Grapefruit:

• 1 TBSP extra virgin coconut oil
• 1/2 cup of spinach
• 1 oz chicken breast
• 1/2 cup of egg whites
• season with pepper, hot chili pepper flakes, minced onion
• if you desire a “cheese” flavour, season with 1 tsp of nutritional yeast

-flip the omelette to ensure it is cooked on both sides. Fold in half and serve.

-cut ½ of a grapefruit. Optional: Sweeten with cinammon and/or stevia.

Nutritional yeast, not to be confused with Brewer’s yeast, is an inactive yeast popular amongst vegans because of its cheesy flavour when added to foods.

Not only does it provide an excellent source of protein and B-vitamins, but it is also low in fat and sodium. It can be purchased as flakes or as a yellow powder in the bulk foods section of your health food store.

• Coconut oil, known for its high levels of saturated fat, has a reputation for years for raising cholesterol and increasing your risk of heart disease. This theory; however, is now being revisited. Is coconut oil the exception? Is coconut oil a healthy saturated fat?

• Coconut oil, which is popular amongst vegans, is a vegetable fat that is solid at room temperature. It has a sweet coconut flavour, which makes it a great ingredient for baked goods and sautés¹. I use it in my skillet to sauté my chicken, shrimp, scallops, and egg-white omelets, to roast my sweet potatoes in the oven, and to make chocolate protein powder fudge! You can even use it in your smoothies, on your salads or on your popcorn.

• It is heat stable, which is why it is well suited for cooking food at high temperatures¹. In fact, it is the only oil that is stable enough to resist heat-induced damage.² Frying oxidizes oils such as extra virgin olive oil and canola oil^2. Vegetable oils such as corn oil, sunflower oil and canola oil are omega-6 vegetable oils. Not only do they contribute to the undesirable imbalance of the omega-6 to 3 ratio, but they also generate toxic chemicals when fried².

• From where does coconut oil’s stigma arise? Apparently studies involving coconut oil were performed using partially hydrogenated coconut oil¹. As we know, partial hydrogenation generates dangerous trans fats while destroying many essential fatty acids and antioxidants naturally present in the virgin coconut oil¹. Extra virgin coconut oil, however, is not chemically treated. Furthermore, not all saturated fats are villains. In fact, medium chain fatty acids, which are found in coconut oil mainly as lauric acid, are linked to increased levels of HDL “good” cholesterol¹ and other health benefits such as increased thermogenesis, weight loss and immunity². Unlike long chain fatty acids which are predominantly stored as fat, medium chain fatty acids are thought to be health-promoting because they are sent directly to the liver to be burned for energy rather than being stored as fat². At this time, there is no concrete scientific evidence supporting the health benefits of coconut oil¹.

• Nevertheless, a dentist named Dr. Weston Price examined traditional diets in the South Pacific in the 1930s and their effect on dental and total body health. His findings revealed that those who ate diets high in coconut products were lean and healthy.² Similarly, a 1981 study published in the American Journal of Clinical Nutrition on the effects of a coconut-based diet among 2 Polynesian populations demonstrated positive vascular health in both groups.

• Conclusion: Although coconut oil is 90% saturated fat, it has been established that not all saturated fat is created equal. Always consult with your physician before adding extra virgin coconut oil to your diet.

References:

1. Clark, Melissa. Once a Villain, Coconut Oil Charms the Health Food World. March 1, 2011. http://www.nytimes.com/2011/03/02/dining/02Appe.html?_r=3&pagewanted=all

2. http://products.mercola.com/coconut-oil/

2. Stay Tuned for Sara's Guest Appearance on CityTV's "Look I Cook" television series this June 2012.

Sara hilariously demonstrates her delicious and healthy recipes with Ada and Chef Anthony in the comfort of her own kitchen!

Click here for more details.

Then click here to read "The Mercury-in-Fish Scare: How Safe Is All That Seafood You’re Eating"? written by Dr. Sara Solomon and edited by Jeff O'Connell for Bodybuilding.com.

Don't forget to enter the "One-Rep Max Face" Photo Contest to be eligible to win the Stevia Gift Basket!

For all the latest health and fitness buzz, follow Sara on:

Dr. Sara Solomon