Power Breakfast Smoothie To Start your Day Right

In Honor of Father's Day today I thought I would post my most asked about breakfast idea and recipe.  

A reocurring question is:  How do I start my day right given my time limitations?

Over 30 grams of protein to rev up your metabolism for the day, only 35 grams of total carbohydrates from fruit and vegetable sources, 10 grams or one third of your fiber needs for the day, 100% of your omega 3 fats for the day from the fish oil and ground flax seed, 50% of calcium needs, 80% of your Vitamin A and 70% of Vitamin C daily requirements, along with probiotics.  It does not get much better than that for your breakfast and nutritional requirements.  A great way to start your day!

Dopart’s Morning Punch

1 cup ice cubes

½ cup frozen raspberries or other berries

½ cup unsweetened almond milk

½ cup plain regular or Greek style yogurt

½ small to medium banana

2 ounces or handful of spinach or kale

1 scoop of 100% Whey Protein Powder

1 tablespoon of ground flax seed

1 teaspoon of fish oil

1 teaspoon ground cinnamon

Blend all ingredients in blender till desired consistency.  If using a commercial-style blender choose the smoothie button.  Adjust cinnamon as desired for taste.  If need a little more sweetness, add 1 teaspoon of honey.

There’s no free lunch - Splenda is NOT so Splendid!

If you’ve been reading my blog you are most likely aware I’m not a fan of non-nutritive or fake sweeteners.  Whether it’s saccharin (Sweet and Low), aspartame (Nutrasweet), or sucralose (Splenda) they are all at least 300-500 times sweeter than sugar.

You may think you are tricking your body, but the body is smart – it knows what you are ingesting is fake and can trigger more cravings for a real treat or even more food.

Last week researchers from Washington University Hospital in St. Louis measured the insulin levels of study participants when drinking just water, or sucralose which is Splenda.

They were surprised that insulin levels of the subjects rose 20% higher when consuming Splenda over consumption of water.

What does this mean?

Imagine you are drinking a diet soda and nothing else.  You think of it as just a beverage with 0 calories and no effect on your system, which is unfortunately not the case.

When insulin levels rise 3 things can happen:

1.  It can set up your body to store more fat the next time you eat
2.  It can lower your blood sugar and trigger hypoglycemia (low blood sugar)
3.  It can tell your body you are going to eat and when nothing comes you are prompted to eat a meal or snack over the normal amount of food you consume

What’s the take home message?

There is no free lunch.  Having fake sweeteners in your beverages, or packets added to drinks or food is going to have an effect on your metabolism and weight, not to mention the endotoxins, which can affect your brain.

If you want something sweet, add cinnamon or a shake of cocoa to your am coffee, or 1 teaspoon of honey to your tea.  Your body will recognize it as real and satisfy the sweet craving without triggering too much insulin release, which is splendid for the weight and health.

Eat Right for your Blood Type or Body Type?

The 1996 book “Eat Right for your Type” must come up in discussion at least once a week.  The fad diet book that never seems to die and was based on whether a person should eat according to their blood type. 

This past week a systematic review came out showing that no evidence exists to validate the blood type diet.  It’s fascinating that such a book, based on no research but rather anecdotal evidence, made such a hit and continues to be perpetuated.

What about just your body type?  Chinese medicine believes some individuals were meant to eat more cold or hot foods based on their physiology, and many clients over the years have told me they prefer one or the other regardless of the season.

Since that is not my expertise I defer to those practitioners.

My expertise lies in what type of fuel your body prefers based on where you store your weight, your blood work, and your cravings.  Like we’ve discussed in previous blogs, those who are insulin sensitive can consume most foods, have a healthy metabolism and if they eat in line with their hunger and satiation have no problem maintaining their weight.

Those who are insulin resistant need more protein at each meal, less starchy carbs and carbs in general to maintain or lose weight.  Since most individuals become more insulin resistant with aging it is a good idea to consume a form of protein at most meals.

The most important way of eating is what works for your body type, metabolism, and lifestyle and that is based on your genetics and activity level, and not what type of blood you have thank goodness!

3 Reasons to Convert to Dark Chocolate

I am asked this question at least three times per week:  “Why exactly do I have to eat dark chocolate over milk chocolate?”

To be honest most of my life I only ate milk chocolate.  My Mother would buy my sister and I See’s milk chocolate bells at the holidays and milk chocolate eggs in the springtime.  I never thought much about it or was exposed to any other type of chocolate.

About 10 years ago I realized I needed to convert myself over to dark.  Many of you know I have Dove dark chocolates in the office but may not have known that is how I did it.  Dove dark chocolates have a rich taste and still enough sugar for those who love the sweet of milk to help the palate.  Another thing I love about Dove’s is that they are self-contained and it’s easier to limit yourself to 2 if you are watching your carbs and waistline.

It is common knowledge that dark chocolate is healthier than milk but what are the 3 reasons to covert to eating only dark chocolate?

• Dark chocolate contains higher amounts of a phytochemical (something naturally found in foods that prevents disease) called flavonols.  The higher the percent of dark chocolate the more flavonols.  The two most prominent flavonols are called catechins and epicatechins, which are thoughts to lower inflammation in the body.  A 2008 study with 5000 people who ate 2 squares of dark chocolate per day had a lower c-reactive protein, a marker in the blood that signals inflammation.  In addition, flavonols can actually relax your blood vessels, which lower blood pressure and in turn lower your risk of a heart attack.

• Dark chocolate has much less sugar than milk, and the higher the percent cacao the less sugar.  Eating 2 squares of dark chocolate will raise your blood sugar less than a potato or a slice of bread.  Most diabetics can easily eat 2 squares and maintain good blood glucose control, so it’s a treat the body can easily accommodate.

• Dark chocolate contains more cocoa butter, which comes from the cacao bean, and is mostly monounsaturated (healthy) fat and the saturated fat called stearic acid, which has a neutral affect on health.  The higher the percent cacao the better.

Transitioning to dark chocolate can take time, especially since your sweet threshold will need to be lower.  However, I can assure you as a former milk chocolate lover, I can’t even eat a piece without feeling like I am eating straight sugar.  I now love 85% dark chocolate but it took time.  Each dark chocolate bar has a different taste and feel, much like coffee so experiment with different brands and bars.  

4 Reasons to Stick to Butter and Avoid Margarine

Remember "I can't believe it's not butter?" Well, don't let the tagline tempt you - when it comes to your health, there's no substitute for the real thing.

When looking for a spread for your morning toast, it's hard not to be overwhelmed by the plethora of margarines and other manufactured spreads that promise everything from "lowering cholesterol" to "heart health."

So, what's a health-conscious, savvy consumer to reach for when faced with these choices? 
Let's start with a short history lesson on margarine... a version of the margarine we know today was developed in a lab in the early 1900s. Seeking to provide an alternative for those who couldn't afford butter, chemists came up with different blends of oils that underwent a process called hydrogenation to harden them to become spreads. These spreads include fake flavors to simulate the real taste and consistency of butter.

Over the years, the look, taste, and appearance of margarine has improved considerably, but is there really a health or heart benefit? Is there truth to the claims of improved health?

As Marion Nestle so elegantly writes in her book, What to Eat, "No matter what their labels say, all margarines are basically the same - mixtures of soybean oil and food additives. Everything else is theater and greasepaint."

What are the health reasons to avoid margarine?

1. It contains Trans Fat: hydrogenation, the chemical process required to harden soybean and other oils into a spread, significantly increases the risk of heart disease. Walter Willet, MD, Professor of Epidemiology and Chair of the Department of Nutrition at the Harvard School of Public Health, states that trans fat represents "the biggest food processing disaster in history." Even if you avoid using margarine on your morning toast, it is in everything from bakery products to packaged crackers, cookies and desserts. It's hard to avoid unless you are making all your own food and eating at home.

2. It contains omega-6 fats: omega-3 fats are the necessary fats both our brains and bodies need to help lower inflammation, insulin resistance and disease processes. Omega 6-fats are necessary in small amounts, but have a pro-inflammatory effect. Research shows that 100 years ago, the ratio of omega-6 to omega-3 fatty acids in our diet was approximately 2 to 1. Estimates show as our food supply has changed the ratio is as high as 20 to 1 and rising, which may be part of the health epidemic with inflammatory conditions on the rise like arthritis, cancer and heart disease.

3. It contains emulsifiers, additives, artificial flavors and colorings: since the color of margarine is grey, it is bleached white with yellow dye added for the appearance of butter. The artificial flavorings are also added to create a butter taste. Finally, preservatives like BHT are added to create stability.

4. Many have plant sterols added: although plant sterols have been advocated as "heart-healthy" by some healthcare professionals, and are added to margarines to lower cholesterol, these estrogen compounds can lead to endocrine problems and actually promote cardiovascular disease.

So what is the alternative? The best choice is to use a little organic grass-fed butter. It's a real food, free of trans fat and additives. You may be worried about the saturated fat, but in moderation, it's better for you than the trans fats or other ingredients found in margarine. You can also substitute extra-virgin cold-pressed olive oil high in monounsaturated fat. Your body prefers real whole foods in their natural state. Skip the man-made margarine and enjoy the taste of real fat for optimal health.