Tag Archives: The Life Long Weigh

The value of organic produce and meat

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> A recent Stanford University study notes little health benefits of Organic vs.
> conventional foods, Ali Miller, registered dietitian and natural foods chef
> of Life Long Weigh is here to discuss the loop-holes of the study and
> benefits of local organic and grass-fed foods.*
>

*Organics have been on the rise and have been the leading food trend of the
decade, Ali Miller, registered dietitian and natural foods chef of Life
Long Weigh is here to tell us about this trend and why you may want to
consider purchasing these foods. *
>
>

> *Organic foods have increased by at least 20% each year consistently for
> the past 7 years, why do you think this is?*
>
> Well after a significant rise of food technology following the industrial
> revolution, we have begun to see the impacts of processed foods or
> “food-like products” on obesity and disease risk. After allowing
> bio-technology, tran-fats, growth hormones, genetically modified organisms,
> pesticides, and chemicals Americans are starting to become aware and
> concerned about these products impacts on our health and our environment.
>
> *And you find that there are nutritional benefits to organic fruits and
> vegetables?*
>
> Yes, organic and local non-conventional/pesticide/fungicide/herbicide
> fruits and vegetables have higher amounts of antioxidants, bioflavinoids, b
> vitamins, and minerals from a healthy soil composition. So it all comes
> back to the soil, a living soil will produce a more nutritionally sound
> product (SCREEN 1). The nutritional benefits Research supports an increased
> amount of these compounds can help with disease prevention. A lot of the
> phytocompounds and antioxidants are still being studied on their benefits.
> (SCREEN 2).
>
> *Those last two, Querceitin and Kaempferol those are nutrients?*
>
> Yes, research is still trying to understand the significant impact of
> phyto-compounds on health, beyond the power of vitamins/minerals.
> Querceitin has been studied for cancer prevention, fibromyalgia,
> anti-inflammatory, and anti-depressant support. Kaempferol has been in
> various trials for protecting against heart disease and cancer as well. The
> important thing to remember, is these compounds work synergistically in
> whole natural foods. As an example, we found beta-caronene rich foods to be
> beneficial in lung cancer reduction; however, when people took
> beta-carotene as a supplement it was actually increasing risk. So the
> relationship of these nutrients are synergistic when in the food form and
> the nutrients are showing significant impact on our wellness through
> detoxification, antioxidant, and metabolic support.
>
> *And the recent study from Stanford University noted a 30% lower risk of
> pesticide contamination in organic when compared to conventional. But you
> note that it is higher?*
> (SCREEN SLIDE 3)
> When you hear that amount you assume that they are talking about a
> percentage difference, which would be both percentages divided multiplied
> by 100%. As an example, 10 is 50% of 20, right? However, the 30% was taken
> as an odd statistical construct called “risk difference” where you subtract
> the percentages. This would imply the difference between 20% and 10% is
> 10%. This is how the researchers got to 30%, they found a 35% residue on
> conventional produce and only 5% residue on organic produce; however, if we
> really look at the percentage difference we would be looking at 81% greater
> pesticide residue with conventional foods.
>
>

*Are there are some foods that are lower in contamination from pesticides?*

Yes, we often hear of the Dirty Dozen which is a list of 12 most
contaminated or highest residue foods to purchase as organic. (SCREEN
SLIDE 4) you will see among these many have thin skins, so one non-organic
option may be to peel these fruits/vegetables. However, if you peel apples
to get rid of the pesticides, you are also losing half the fiber and a
significant amount of Vitamin C, iron, and calcium

*These organic products tend to be more expensive. What do you say to
> people that can’t afford them?*
> There is an inverse relationship with our spending on food and that of our
> health care. So investing in a clean diet from quality local, non-processed
> foods will save you the medication, doctor’s visits, medical expenses, and
> decreased quality of life down the line. Also, choosing local, seasonal
> foods is the best way to get foods that not only taste the best but also
> are most affordable. You vote with your dollar and as consumer demand
> supports local small farmers, we will see a shift in farm subsides which is
> greatly needed! A great option is the Urban Harvest farmers markets, local
> cooperatives, and farm-to-table businesses such as Revival Market in the
> Heights, Georgia’s Market, and restaurants that feature our farmers.
>
>
*Now one thing we haven’t discussed is taste. Can you tell the difference?
*
Yes, this is one of the main reasons why it has been such a hit in the food
scene.
*
*
*
*
*And your going to make a simple recipe to ephasize these natural flavors?*

> AVOCADO, CUCUMBER and TOMATO SALAD
>
> 1 avocado, skin and seed removed, cut in a large dice
>
> 1/2 cup diced red onion
>
> 1 cup of cherry tomatoes, cut in half, (or, 1 cup of diced tomatoes)
>
> 1 cucumber, peeled and seeded, if desired and cut into chunks, I had a
> little over 1 cup
>
> Put all veggies and avocado in a bowl. Make dressing.
>
>
>
> Dressing ingredients:
>
> 2 T. olive oil
>
> 4 tsp. red wine vinegar
>
> pinch of sea salt
>
> dash of pepper
>
> Mix well and pour over salad. Stir lightly with a wooden spoon so you
> won’t tear up the avocado.
>
> Best served the day it’s made. The dressing may seem too tangy if you
> taste it before adding it to the salad, but it mellows out after it is
> stirred into the veggies. Enjoy!

‘Super foods’ for super health

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Super foods are composed of various foods with significant contributions to our health beyond their nutritional value. Ali Miller, registered dietitian with The Life Long Weigh, shares some common ‘super foods’ that you can eat every day!

What makes a food super and how do we separate the real foods from fad products?

What foods do you have here and why are they classified as ‘super foods?’

What is a simple way to ensure you are getting a variety of super foods into your day?

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These super foods include brightly colored antioxidant rich fruits and vegetables, fibrous beans and grains, essential fatty acid rich fish and nuts, and probiotic thriving yogurts and kefir. Below is a list of the Top 5 ‘Super Foods’ with the qualities that make them beneficial and ways to incorporate them into your daily food routine!

The Onion (Allium) Family includes Onions, Garlic, Chives, Shallots, Leeks, and Scallions. These foods are rich in potent flavinoids that produce an antioxidant, Glutathione, used to detoxify the body from nutritional, environmental, and biological toxins and carcinogens. These foods can aid in the production of Natural Killer cells that combat tumors and infections. Power member garlic is also antimicrobial, antifungal, and antibacterial.

Alliums can be added to the diet in soups, salads, slaws to increase savory flavors or add a kick.

All berries are great choice for a snack providing fiber and rich with antioxidants and phytoflavinoids. Blueberries are rich in anthocyanidins which have the ability to neutralize free radical damage, enhance the effects of vitamin C, improve capillaries, and are cardio protective. Another way in which blueberries are a super food is through their anti-inflammatory effects which can protect against multiple disease states. Research has demonstrated their ability to reduce oxidative stress in the brain.

Blueberries are sweet flavor boost to any smoothie, yogurt, oatmeal, or eaten alone as a snack!

Spicy foods, primarily peppers, tend to be powerful detoxifying agents as they induce the cleansing process of perspiration, but spicy peppers are super foods because they are rich in capsaicin a flavinoid that is anti-inflammatory, reduces headaches, relieves pain, is anti-carcinogenic and heart healthy. Peppers also have more vitamin C than citrus fruits and contribute a rich source of carotenoids. Peppers are a beautiful addition to salads, soups, stews, salsa, and any food that would benefit from a kick!

Yogurt is thriving with probiotics, living beneficial bacteria, which are able to colonize in the gut to eliminate negative bacteria, protect the body from viruses, destroy mutated cells, limit inflammation, promote optimal digestion, increase production and absorption of vitamins. Yogurt can be eaten as a healthy snack or added to oatmeal and smoothies.

Kale (cruciferous vegetables) contains sulfur and provide compounds necessary for detoxification and cancer prevention. When these foods are broken down through chopping, chewing, or blending they trigger enzymes in the liver to disable cancer causing agents in the body. These sulfur compounds have the ability to inhibit tumor growth and decrease size. Kale provides a powerhouse of phytochemicals which include carotenoids, lutein, and zeaxanthin as well as vitamins A, C, B6, and minerals manganese, calcium, copper, and potassium. The indole-3-carbinol (I3C) compound contained in kale and broccoli can lower LDL cholesterol transport and fight the xenoestrogen effects that lead to belly fat. Kale can be blended in a green smoothie, massaged into a raw salad, steamed, or braised as a savory side dish.

Kale Salad
Ali Miller, registered dietitian and natural foods chef of The Life Long Weigh

Ingredients

  • 1 bunch lacinato (dino) kale
  • ½ tsp salt
  • 2 Tbsp cold-pressed olive oil
  • Zest of 1 lime
  • 3-4 Tbsp lime juice (juice of 1 lime)
  • 1 clove garlic, chopped
  • 1 tsp ground cumin
  • 1 tsp agave nectar
  • 1 avocado, sliced
  • 1 apple, chopped

De-stem kale and chop in thin ribbons. Place kale leaves in bowl and sprinkle with sea salt, massage kale for about 2 minutes until it releases moisture, drain moisture off. In a large salad bowl, whisk together oil, lime zest and juice, garlic, cumin and agave. Slice avocado and apple, fold these ingredients into kale leaves and toss with dressing. Serve cold.

Nutrition (per serving, makes 4 servings):* 239 calories, 15.3g fat (2.1g saturated fat), 25.8g carbohydrates (7.3g fiber), 5.7g protein, 0 mg cholesterol, 353mg sodium

Kale, the Yale of vegetables

Researchers have identified over 45 different flavonoids in kale; kaempferol and quercetin top the list. These flavonoids combine both antioxidant, anti-inflammatory, and anti-cancer benefits in a way that gives kale a leading dietary role. Kale can provide great benefit in combating chronic inflammation and oxidative stress. In addition, kale is now recognized for its comprehensive support for the body’s detoxification system.*

Raw kale is full of vitamin K, A, C, manganese, fiber, copper, tryptophan, and calcium amongst many other nutrients, however, when steamed, the cholesterol-lowering effects are enhanced as the fiber-related components can more readily bind with bile acids in your digestive tract.*

Slim your belly fat!

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Muffin-top … love-handles … no matter how sweet the name is, it doesn’t make the fat around our bellies more attractive.

Your waistline does more than determine pant size; it can very well determine your state of health. Ali Miller, registered dietitian and natural foods chef with The Life Long Weigh shares some foods that will slim your waistline and a recipe that will help you fit into your “skinny jeans.”

So why do some people tend to have fat stores in different areas and which areas are more dangerous?

There are two body types and two types of fat as well. The body types that we break down are android (apple-shaped) and gynoid (pear-shaped). The android body type is correlated with higher risk for diabetes, heart disease, high blood pressure, gout, and some cancers.

Of these body types, is there a better kind of fat to have on the body?

The excess fat we accumulate around our waist is made up of subcutaneous and visceral fat. Subcutaneous is that which you can grab. Assess yourself by bending forward; the fat that you are able to pinch is subcutaneous. This type of fat although unattractive is less harmful to the body than visceral fat which is deep within our abdomen, packed around our organs.

Visceral fat pads the spaces between our organs, acting as a key player in a variety of health problems. Each location releases factors specific to its site, with visceral fat producing inflammatory agents that increase risk of cardiovascular disease with higher total cholesterol and LDL (bad) cholesterol; hypertension; type 2 diabetes through insulin resistance; and specific types of cancers.

How do we know if we are at risk?

An easy way to calculate your risk is to find your waist-to-hip ratio; divide your waist measurement at its narrowest point by your hip measurement at its widest point. For women, the risk for heart disease and stroke begins to rise at a ratio of 0.8; for men, the risk increases at 0.9.

A much more accurate result is obtained through body composition testing, through a Bioelectrical Impedance Analysis (BIA). This allows us to identify your fat mass vs. lean body mass distribution and your health at a cellular level. The Life Long Weigh < www.lifelongweigh.com> offers this testing at their office in Bellaire. Mention the Fox morning segment and receive a discount for BIA read for only $15.

And you have foods here that can help to boost our metabolism and burn belly fat?

5 foods to boost your metabolism

Beans – A recent study found that a vegetarian diet using beans as protein was more effective at blasting belly fat and promoting weight loss in diabetics compared to a non-vegetarian diet with the same number of calories. The diet burned more visceral abdominal fat and the layer of fat under the skin (subcutaneous fat). Rather than cutting out healthy animal sources of protein completely, try a “Meatless Monday” featuring a bean entrée, or add beans to salads throughout the week.

Reduced Fat Milk – In 2011, researchers looked at dieters who ate 30 percent of calories from protein, which included 6-7 servings of dairy daily. The dairy group lost more abdominal and total fat and gained more lean muscle compared to those who ate less protein and dairy. The researchers think that a protein found in the dairy products, whey, promotes these effects through high levels of the amino acid leucine. It’s also important to get protein after a workout to maximize the benefits, so drink 8 oz of reduced-fat milk after your next belly-busting exercise session! Don’t cut out fat completely; you’ll miss out on conjugated linoleic acid (CLA), which aids in body fat reduction and boosts immune function.

Canned Slip-jack Tuna – This light tuna serves as a great protein rich in omega-3 fatty acids. Research supports that omega-3 fatty acids encourage fat break down and decrease the body’s ability to store fat with its anti-inflammatory effects. Slip-jack is a smaller fish that will have less risk of toxicity from mercury. Select wild-caught troll-line slip jack for
a sustainable selection with the most nutritional benefits. Mix a can of wild slip jack with 1 chopped apple, 2 stalks of chopped celery, 2 Tbsp chopped red onion, and 1 Tbsp raw apple cider vinegar for a light tuna salad. Serve over mixed greens.

Red Vegetables – Dutch researchers identified that diets high in the phytochemicals lycopene and beta-carotene were associated with smaller waist circumferences and lower abdominal fat. The study authors proposed that these nutrients, which are powerful antioxidants, may protect the body from compounds that promote fat storage. Cover a whole wheat pizza crust with fresh tomatoes, sliced red peppers, arugula, and low-fat mozzarella cheese for a nutrient-packed
weeknight meal.

Olive Oil – You probably already know that monounsaturated-rich olive oil is good for your heart, but is may help prevent abdominal fat as well. A Brazilian study found that rats eating olive oil gained less fat around their organs (visceral fat) compared to rats consuming soybean oil. Oils rich in monounsaturated fats and omega-3 fatty acids may lower insulin levels and prevent fat from depositing into the abdomen.

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One recipe pulls all these foods together.

Mediterranean Lentil Salad

  • 1 cup French lentils
  • 2 cups water
  • 4 tablespoons red wine vinegar
  • 2 tablespoon olive oil
  • 1-2 garlic cloves, minced
  • 1/4 cup finely chopped fresh basil
  • ½ teaspoon sea salt
  • ¼ teaspoon black pepper
  • 1 medium heirloom tomato
  • ½ cup canned artichoke hearts, drained
  • 2 scallions, chopped
  • ¼ cup mixed olives
  • 3 ounces feta cheese, chilled

Sort and rinse the lentils. Simmer them in the water over medium heat, covered, until lentils are just tender, about 30 minutes. Drain the lentils thoroughly and rinse in cold water.

In a medium-size salad bowl, whisk together the vinegar, olive oil, garlic, basil, salt, and pepper. Add the cooked lentils. Set aside to cool completely.

Dice the tomato and artichoke hearts into ½-inch pieces. Thinly slice the scallions. Chop the olives. Add all of these to the cooled, dressed lentils. Stir gently until well coated. Crumble feta cheese into salad and mix gently to combine. Adjust seasonings if necessary. Serve chilled or at room temperature as a side or on top of mixed greens.

Dining out without gaining weight

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Dining out can sabotage your weight loss plan; in fact, research supports people who dine out more than twice weekly tend to hold an additional 10-20 pounds.

Is dining our sabotaging your weight loss success? Ali Miller, registered dietitian and nutrition expert is here to tell us about the difference of calories from restaurants and those at home, and offer tips on how to dine out without weight gain!

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Wow, 10-20 pounds a year, that sounds pretty significant!

For the average consumer, eating one meal away from home each week translates to roughly two extra pounds a year. More than half of adults eat out three or more times a week, and 12 percent eat out more than seven times a week. As a result, the pounds are adding up!

Americans are eating out more than a decade ago because they have less time for cooking, longer commutes, more households where both adults work, poorer cooking skills and many more options for affordable meals out.

And these calories that we eat out may be worse for our bodies than those we consume in the home?

The calories we eat out, for a variety of hormonal and metabolic reasons, actually cause more weight gain. Foods can be fat promoting or fat fighting.

Which ones are which?

Obesity-promoting foods include sugar, high-fructose corn syrup, processed grains and trans fats — all cheap ways that restaurants add flavor. These foods lead to changes in blood sugar that cause cells to store food energy rather than burn it. Fat-fighting foods, she said, include good-quality proteins — such as unprocessed meat, chicken, fish, cheese, eggs, milk and beans — as well as vegetables, fruits, whole grains and essential fatty acids.

So what are the main reasons whey dining out can be so impactful?

Portions

Disconnection from food preparation (cooking decreases hunger and increases satiety)

When people eat out they tend to make poorer nutritional choices partly because people often associate eating out as a special occasion, or a time to splurge — even if eating out has become a routine.

Taming sugar cravings

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Does that morning pastry leave you craving another treat two hours later? Or do you grab a candy bar to cope with your afternoon slump … and then reach for a cola to get out of your post-slump slump? Sugar cravings can get to the best of us; thankfully, Ali Miller, registered dietitian and nutrition expert from The Life Long Weigh, explains how to stop the cravings for good and shares a recipe to curb those cravings.

Why do we get sugar cravings?

The craving for sweets may be hardwired in our brain. Evolution has promoted the intake of sweet foods as bitter tannic or alkaloid-based foods tend to be correlated with poisonous plants, so the preference for sweet became a survival tactic. Also, our first taste as babies is sweet from initial breast milk. Carbohydrates stimulate serotonin and endorphin release which aids in a feel-good signaling in our brain. The intake of simple or refined sugars accelerates this process which leads to a rapid pick me up or “sugar high”; however, just as rapid as we get a kick, we notice an almost more impactful drop or slump in energy levels and mood.

This can truly create a vicious cycle of excessive sugar intake a candy bar after a high-carbohydrate lunch, then a soda as a pick-me-up following the candy bar, and so on.

So how much is too much?

Americans are drastically over consuming sugar at an average of 28 teaspoons of added sugar a day, way over the recommended limit of 6-9 teaspoons! This is easy to do with sugars finding their way into products that used to be sugar-free and I don’t mean artificially sweetened! Now days, breads, sauces, dressings, and virtually any processed food is drowned in sugar.

So what foods are best to choose?

All sugars are carbohydrates, but not all carbohydrates are simple sugars. With sugar present in virtually every food product the answer is simple, avoid processed food products in general. Sticking to fresh produce, whole grains, lean proteins, beans, nuts, seeds, and non-processed foods will lead us to a low-sugar diet aiding in weight loss, decreased cravings, and balanced energy levels.

Although the concept is simple, the application may be more difficult in our “Fast Food Nation”. I advise starting small, identify a couple simple whole food snacks to incorporate into your daily routine and go from there.

Use fruits as an option to distribute natural sugars paired with antioxidants and fiber to spread sugar throughout your day. Pair these fruits with nuts/seeds or cheese to balance your blood sugar levels and sustain your energy levels.

What about artificial sweeteners?

I don’t encourage these due to delayed sugar cravings. Research supports that people that consume diet products typically hold an additional 10-15 pounds, this may be due to a Pavlov dog effect.beyond this physiologically insulin is released due to this stimuli and excess insulin leads to..

Controversies on some of the chemical sweeteners such as aspartame (Equal/Nutrasweet), may lead to psychological and neurological damage as aspartame breaks down to methanol a toxic byproduct. Some have questioned FDA approval; however to date it is still recognized as safe due to its rapid metabolism.

  • Saccharine (Sweet N’ Low) was removed from the market due to its correlation with tumors in rat studies (2001 label was removed due to varied metabolism in humans vs. rats).
  • Sucralose (Splenda)
  • Stevia/Truvia
  • Sugar alcohols can cause GI disturbances (at 50 g/day or more) to include gas and bloating.

What are the best sweeteners to choose?

Best sweeteners to choose from include:

  • Rapadura/Sucanat
  • Maple Syrup
  • Agave
  • Molasses
  • Honey

And what about high fructose corn syrup?

Primary concern is its over-abundance in our food system and the fact that it is twice as sweet as cane sugar. Fructose is metabolized differently than glucose and leads to fatty liver and increased fat distribution in the body. Also, the processing to create HFCS results in mercury as a by-product. Some physicians are also restricting it due to the role in hypertension.

How do you recommend taming a sugar craving?

Ali’s tips for Taming a Sugar Craving:

  • Consume fruits as snacks
  • Pair carbohydrate foods with a protein
  • Eat frequently
  • Skip diet or artificial sweeteners
  • Indulge occasionally

Banana Cocoa Frozen Whip
Source: Ali Miller, RD, LD

This light decadent treat is simple to whip up and serves as a healthy alternative to a chocolate dipped treat. Bananas provide a rich source of potassium and magnesium adding in blood pressure management and decreasing sugar cravings.

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Ingredients

  • ¼ cup almond milk, unsweetened
  • 3 bananas, frozen
  • 2 Tbsp unsweetened cocoa powder
  • 1 scoop vanilla protein powder
  • Pinch of sea salt

Optional: chopped walnuts

Directions

Blend ingredients in food processor or blender until light and fluffy. Top with chopped walnuts if desired!

Fever for the fiber

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Fiber helps to promote weight loss, prevent colon cancer, lower cholesterol, and balance blood sugar levels but most people in the U.S. are getting less than half the recommended daily amount.

Ali Miller, registered dietitian and natural foods chef with The Life Long Weigh, shares some simple ways to make sure everyone is meeting their dietary fiber needs along with a delicious recipe that will help you get there.

We know fiber is good for us but what kind and how much is enough?

Miller also explains how fiber works in the body.

Functional Fiber

What are the benefits in fiber for weight loss?

The two main ways that fiber aid in weight loss is with increased satiety or aiding in feeling full and bowel regularity.
Beyond weight loss, fiber plays a role in decreasing cholesterol levels, regulating blood sugar levels, and enhancing immunity.

How much fiber do we need to reap these benefits?

Females need 25 grams of dietary fiber each day while males need 38 grams daily.

What is the difference between soluble and insoluble fiber?

Soluble fiber dissolves in liquid, sits in our stomach and absorbs water forming a gel. This pulls from the bile in the liver to lower LDL cholesterol, maintain healthy blood sugar levels by slowing the absorption of carbohydrates. Also this sponge in our stomach increases our feeling of fullness.

Sources of soluble fiber include:

  • Fruit (citrus, apples, strawberries)
  • Barley, Brown Rice
  • Oats (steel cut oats, rolled oats, oatmeal)
  • Legumes (black beans, pinto beans, lima beans, etc.)
  • Nuts/seeds (almonds, pistachios, pecans, walnuts, flax, chia seeds, etc.)

Insoluble fiber does not dissolve in liquid, instead it absorbs liquid acting as a sponge. It swells in size absorbing more than its weight in water. It provides bulk which can help people feel full longer. Insoluble fiber works as roughage in digestive track like a broom sweeping out the colon. This promotes regularity and decreases the risk for constipation.

It is important to note that since it is able to absorb liquid, people need to be adequately hydrated with fiber intake otherwise the fiber can solidify and cause constipation. Aim for at least half the body weight of pounds in fluid ounces of water and drink at least between 12 and 16 fluid ounces with high fiber meals.

Sources of insoluble fiber include:

  • Bran flakes
  • Vegetables (kale, broccoli, salad, carrots, etc)
  • Whole grains

How does fiber improve our digestion?

The soluble fiber can address diarrhea or loose stools by bulking where constipation can be addressed with insoluble fiber. Also, the fiber foods serve as a prebiotic, a fuel source for probiotics or healthy gut bacteria balance.

What about fiber supplements or fiber products?

Be aware of the source, the less processed the best as consumers will gain additional nutritional benefits. Choose foods that are whole sources and be weary of label claims! Try to get at least ½ of fiber needs from whole foods.

Ali’s Chia seed pudding

  • 3/4 cup chia seeds
  • 2 cups almond milk, unsweetened
  • 1 tsp vanilla extract
  • 1 Tbsp cocoa powder
  • 1 Tbsp agave
  • 1 tsp mesquite powder

Directions

  1. Simply mix the ingredients together, and let them rest for a few moments.
  2. Stir the mix well with a fork every five minutes or so. At first, it’ll seem far too liquid, but over the course of thirty minutes or so, the chia seeds will begin to plump up.
  3. Store in the refrigerator for at least 60 minutes until the pudding resembles tapioca pudding.

Foods That Appear Healthy But Are Not!

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Choosing the right foods can be difficult with all the competing marketing claims. Ali Miller, registered dietitian and natural foods chef with The Life Long Weigh, explains on “FOX 26 Morning News Extra” what three health claims that may not always be the best product!

If it sounds too good to be true, it probably is! The healthiest foods can speak for themselves. Use the ingredients panel as a guide: if you can’t imagine two or more ingredients don’t purchase.

Artificially-sweetened fat-free yogurt can cause additional cravings, missing the conjugated linoleic acids (CLAs) in dairy which boost metabolism, aid in balancing blood sugars and gaining lean body mass.

Fiber One Bar contains chicory root/inulin, which is not same as whole grain fiber.

Multi-grain breads may not be 100 percent whole grain; seek sprouted whole grain for optimal nutrition. Since multi-grain breads are not balanced for optimal blood sugar or body composition.

Energy bars are high in carbs and calories while not practical in calories unless undergoing significant exercise.

Reduced fat salad dressing will have low-quality fat and refined sugars, binders, fillers, artificial colors, and may not satisfy our brain, which is 80 percent fat and needs fat for satiety.

Ali’s Rustic Fig Balsamic Vinaigrette (Makes eight two-tablespoon servings or 1 cup)
Source: Ali Miller, RD, LD

Ingredients

  • ½ cup Fig Balsamic
  • ½ cup Cold Pressed Olive Oil
  • 1 tsp Mustard
  • 1 Tbsp Maple syrup
  • 4 Tbsp chopped rosemary
  • 2 Tbsp chopped basil
  • Pinch of salt, pepper

Directions

  1. Mix vinaigrette ingredients in jar with lid and shake.
  2. Store at room temperature in cool dark area for 5-7 days.

 

Balsamic Goat Cheese and Berry Salad (makes 4 servings)

  • 6 cups mixed greens
  • 4 cups arugula
  • 1 cup raspberries
  • 6 oz goat cheese
  • ½ cup pistachios
  • ½ cup Ali’s Rustic Fig Balsamic Vinaigrette

Directions

  1. Toss salad ingredients in a bowl until ingredients are mixed.
  2. Pour in salad dressing while tossing salad.

Optional: Marinade 1 pound chicken in ½ cup Ali’s Rustic Fig Balsamic Vinaigrette for 2 hours. Sautee chicken and cut into strips, toss on top of salad.

Visit The Life Long Weigh for details on weight loss, cooking classes, detox, and disease prevention programs.