Posts Tagged ‘diet’

A Week Without Oatmeal

I’m giving up Oatmeal.

I know, GASP! And believe me, even though (for now) this is just a one week experiment, I still bear this news with an extremely heavy heart.

Oatmeal is everything that breakfast should be. Creamy, carby goodness with hints of whatever flavors your oatmeal-loving heart chooses to add. Like say, banana, cinnamon and raisin.

Up until recently, I sincerely believed oatmeal was one of the healthiest breakfast options out there. When I first started Hungry Runner and began to learn about wholesome nutrition, one of the first changes I made to my diet was to replace sugary breakfast cereals with oatmeal for breakfast. It was like a miracle to me. Topped with some fruit and nuts, oatmeal kept me feeling way fuller for way longer than cereal and milk ever did. I was hooked.

Is it really healthy? PB2

PB2. I have been wondering about this low-calorie, powdered peanut butter substitute for months. One of my favorite fitness bloggers, Savannah (Muffin-topless.com) talks about it all of the time. She swears by it and uses it in many of her healthy dessert recipes.

But knowing what I do about most packaged foods, I just couldn’t fathom how a powdered version of peanut butter could meet my clean eating nutrition standards. I imagined it to include a handful of artificial additives. I thought, “Sure, it boasts fewer calories than traditional peanut butter, but at what cost to the nutritional value of the food? How many added ingredients does the company use to replace what’s missing?”

Is it really healthy? Odwalla Fruit Juices Part 2

Hungry Runner’s “Is it really healthy?” series aims to explore whether products that are labeled and marketed as “good for you” are truthfully healthy or just another junk food cloaked under the guise of a fancy label laden with buzz words. “Healthy” is defined as “a minimally processed food product with little added ingredients that provides the body with beneficial nutrients.”

A little over a year ago, a few months after I had first launched Hungry Runner and seriously started to commit myself to clean eating, a friend messaged me asking weather or not I thought an Odwalla Fruit smoothie drink she had picked up was “healthy.”

Having recently started the “Is it really healthy?” series on my new blog, I decided to use the Strawberry-Banana Flavored Odwalla Smoothie as my next topic. I gave it a fairly decent review, deeming it mostly healthy but warning that I would beware of its high sugar content.

You can read my original post here: Is it really healthy? Odwalla

Since then, some of you have commented, noting that the sugar is all naturally occurring from the fruit ingredients and therefore, completely healthy. And you’re right.

Such was a point that I mostly agreed with in my original post, highlighting the fact that there are no added ingredients (in that particular flavor, at least). However, looking back now, after a whole year of learning much more about food and nutrition and what it truly means to be healthy, I can see that I really did not fully understand the difference between added, refined sugars and naturally occurring sugars like the kind found in fruit. In fact, even after much of my own research, I still wouldn’t claim to fully understand the entire sugar picture, because though it is surrounded by plenty of studies and research, not much has been proven with one-hundred-percent certainty and there are still many questions left to be answered.

As is stated in my disclaimer, I am not a nutritionist or a registered dietician. I cannot give you personal nutrition advice. That is not my goal here. My aim is simply to analyze and discuss, and to provide resources so that you can further educate yourself about nutrition, a topic surrounded by a great deal of conflicting research, which means you should read and learn as much as you can in order to make informed decisions about your diet for yourself.

That being said, we do know some things about sugar. There are several different types of sugars (See: An Introduction to Sugar), but there is still much that is unknown about how each kind might affect the human body. (See: “Is Sugar Toxic?” and the counter argument, “Fructose Alarmism“) Still, with all that is left up in the air about the ingredient, it is generally regarded that the natural sugar found in fruit is healthier for human consumption because it is consumed with the antioxidants, vitamins, and minerals that are also found in fruits, and because the fiber that fruit contains slows the absorption of the sugar into the blood stream and body.

(I also suggest reading: What Kind of Sugar Should I Eat? and Sugar Is Sugar Is Sugar!)

So now, a year later, as I look back on my original Odwalla blog post, I also realize that as I was just starting out on this journey, much of what I had first learned about nutrition had turned me into a bit of a “sugar alarmist.” Where I was previously under the impression that if I wanted to lose weight I’d simply need to reduce the amount of fat in my diet (a common misconception), learning about the potential effects of consuming too much sugar (a completely new idea to me) caused me to start holding a huge grudge against it, even the naturally occurring kind from fruit.

I’ve since let go of that grudge, (health and nutrition is an ongoing learning process for me and you will see my successes and failures unfold as a I continue to blog) and today, I would not be worried that the Strawberry-Banana flavored Odwalla drink contains “too much sugar.” I would say that it is a healthy choice because it is loaded with nutrients from its fruit ingredients and it contains no processed, refined sugars or artificial ingredients.

However, too much of even a good thing can become problematic. So, in the same way you wouldn’t want to eat a diet composed completely of fat, or completely of protein, it’s important to remember that just because the Strawberry-Banana Odwalla smoothie might be considered a healthy source of fruit, doesn’t necessarily mean you would want to drink it in excess or use it as a constant replacement for real, whole fruits. A truly healthy diet that provides our bodies with all of the minerals and nutrients it needs to function properly means finding a balance between fruits, veggies, whole grains, lean proteins, and healthy fats. Too much of any one thing will most likely lead to the deficiency of another.

(For a complete breakdown of what I consider to be a wholesome healthy diet, see: The Clean Eating Diet)

All that being said, please take careful note of the fact that above I am only referring to the Strawberry Banana flavor. This is because not all of the Odwalla products are created equally and some of their smoothie drinks do include refined sugar ingredients, which are OK to have every once in a while, but not something that would necessarily benefit your body if consumed on a regular basis. And the same can be said for some of Odwalla’s other products, like their bars and protein drinks. Some are mostly clean with little added ingredients, while others contain some natural flavorings and refined sugars. This is a perfect example of why it’s so important to read the nutrition facts and ingredient lists for all products, because even across a single brand the “healthiness” factor of varying products can differ greatly. (Another great example of this is the Kashi brand.)

Odwalla produces many different food products, however I have taken the time to at least look at all of their fruit juices and smoothie drinks. Below I have separated them into two lists, Clean Juices & Smoothies (whose ingredients contain no added sugars or “natural flavorings”) and Smoothies With Added Sugar or Natural Flavors. I suggest using the Fooducate app if you would like to further research the nutritional value of their other products.

Clean Juices and Smoothies:
Apple Juice
Carrot Juice
Grapefruit Juice
Orange Juice
Organic Carrot Juice
Tangerine Juice
Mango Tango Smoothie
Strawberry-Banana Smoothie
Garden Organics Carrot
Garden Organics Carrot Apple Berry
Garden Organics Carrot Apple Mango
Garden Organics Carrot Beet Ginger
Mango Super Protein
Original Super Protein
Orange Honey Passion Wellness

Smoothies With Added Sugar or Artificial Ingredients:
Citrus C-monster Smoothie (contains organic invert cane syrup)
Strawberry C-monster Smoothie (contains evaporated cane juice)
Chocolate Protein Monster(contains evaporated cane juice)
Pumpkin Super Protein (contains evaporated cane juice)
Strawberry Protein Monster (contains organic invert cane syrup)
Vanilla Al’mundo Super Protein (contains organic invert cane syrup)
Vanilla Super Protein (contains organic invert cane syrup)
Lemonade (contains evaporated cane juice and 41 grams of sugar, all added!)
Pomegranate Limeade (contains evaporated cane juice and is made from concentrate)
Tropical Energy (contains brown rice syrup)
Mango Lime Twist (contains “natural flavors” and stevia leaf extract)
Mixed Berry Shuffle (contains Stevia leaf extract)
Pear Berry Jive (contains “natural flavors” and stevia leaf extract)

*From Concentrate juices are not necessarily less nutritious but it does mean that the product is more processed

*See What is the Healthiest Sugar? For descriptions and more info about the types of refined sugars mentioned above.

As you can see, a fair amount of their beverage products do contain some form of added sugar and/or “natural” flavors. If you’ve been following Hungry Runner for a while, you know that I support the everything in moderation approach to nutrition. No one will ever have a perfect diet (there’s no such thing), and I don’t believe that completely restricting a specific food or nutrient makes for healthy eating habits. Which is why I want to point out that by highlighting which products have added ingredients, I’m not saying they are something to never ever be consumed. I’m not advocating that they are necessarily “unhealthy.” After all, they do contain plenty of vitamins and minerals from the fruit ingredients,which definitely is healthy. I’m simply highlighting the fact that the ingredient list on any food label should never be dismissed simply because a brand seems healthy or has other clean products. And that when possible, since we do not fully know the effects of added sugar on the body, the healthier choice would be the product without any added, processed ingredients, and the BEST choice will always be the natural, whole food equivalent.

The bottom line is that some added sugar is OK. But it is likely that too much added sugar may be harmful to our health. Which is why reading the ingredients for every packaged product that you consume is so important, especially when it comes to supposed health food products that are very carefully marketed using buzz words like “organic,” “vegan,” “natural,” and “pure.” With products like these it is so easy to glance over the nutrition facts and ingredients and blindly trust whatever is written on the front of the package without realizing you may be consuming more added sugar than you had intended or thought.

It would probably be healthier to consume the nutrients from the fruits in these drinks by eating the actual fruits themselves, but that does not mean these smoothies are unhealthy. In fact they are a much healthier alternative to a great deal of the bottled fruit beverages that you would find at any grocery store.

And as a final even more important note, a truly healthy relationship with food means being able to regard all food as neutral. Meaning, there are no “bad” or “off limits” foods. Simply, foods that you know are more beneficial to your health (natural, whole foods) and foods that you know won’t necessarily benefit your body, but that are still OK to eat every once in a while without feeling any guilt or remorse.

I like to think of it this way:

[image source]

Final Consensus: Most of Odwalla’s products are wholesome and healthy, but always read the labels just to be sure, and sugar from fruit is not unhealthy or fattening when consumed alongside a complete, balanced diet.

What food product brands can you think of whose packaging and labels seem tricky or misleading?

How to Eat Healthy When Dining Out: Choice Eats 2013 Best New York City Restaurants

Hungry Runner was born out of my love for both food and fitness. Being passionate about both is tough sometimes. Of course I’d love to eat mac-and-cheese-topped hot dogs every day, but I know such a meal wouldn’t provide my body with what it needs to fuel a six-mile run or a Tabata workout at the gym. (Darn!)

So what’s a foodie to do? And how can we all enjoy the outstanding (and sometimes downright, over-the-top decadent) dishes that so many restaurant chefs have to offer while still maintaining a wholesome diet? Well, it might not be an easy feat to conquer, but I learned a lot about food and some great New York City restaurants at the Village Voice Choice Eats event last night and I’ve got some answers for you!

Rule Number 1: Maintain a whole-foods, clean eating diet on a consistent, daily basis.

I know, right now you’re like, “But that has nothing to do with eating out.” But actually… Yes, yes it does. For example, yesterday I made banana oatmeal for breakfast, ate some nuts for a mid-morning snack, had some Split Red Lentil Veggie Chili (that I had prepped earlier in the week) for lunch, and then a blueberry smoothie after my workout, all in anticipation of letting myself indulge at Choice Eats later on in the day. So what I’m saying is, if you eat cleanly and treat your body right for the majority of your meals, it’s less detrimental to let yourself indulge and stray from your typical diet when dining out.

Best Choice Eats Over-the-Top Indulgence: Mac-and-cheese-topped hot dog, AKA a “Ditch Dog,” from Ditch Plains.

This was the first thing I sampled at Choice Eats. I was looking forward to checking out Ditch Plains for the sea food side of their menu, but when I saw this at their booth I was like, “Ohhh, I knew there was a reason I’d love this place.” This creation reminds me of being in high school and just eating whatever the heck you want, whenever the heck you want. While we can’t all do that forever (sad face), there’s certainly an occasional, every-now-and-then time for it. So when the opportunity arises, let your inner seventeen-year-old seize and enjoy the moment!

Rule Number 2: Order a side of veggies.

“Eat your veggies!” I sound like your mom. Or if you are a mom, I sound like you, talking to your kids. Whatever the case, you know moms are always right (just admit it already), and therefore I am right too. Whenever you have the choice, try swapping the typical side of french fries with some vegetables. This probably won’t be offered to you, so you’ll have to ask and everyone else at the table might roll their eyes at you, but who cares. They’re just jealous that you’re so awesome and healthy. Vegetables are nutrient dense but low in calories, and they are typically high in fiber, which means they will keep you feeling fuller and more satisfied for longer. Oh! And if you want to be extra, super healthy, order an entirely vegetable-centered dish.

Best Choice Eats Use of Vegetables: Tomato Cake from Dirt Candy.

Dirt Candy is a vegetarian restaurant, so if you decide to eat here (you’ll need to make a reservation waaaay ahead of time), you have no choice but to eat your veggies. The tomato cake was made with smoked feta cheese in tomato leather topped with tomato and a basil vinaigrette. This is a super popular restaurant in New York City right now, and after tasting this, I completely understand why. Amanda Cohen, the owner and head chef, isn’t so much into veggies for their health benefits nor is she a vegetarian herself, but her menu is totally turning more people on to vegetables (they can taste good!) and I’m so down with that!

Rule number 3: Do your research.

Explore new eateries! Use the Internet (such a cool new invention!) and tools like Romio or Yelp to find out about different restaurants and what they have to offer. Keep an eye out for businesses that place an emphasis on using fresh, local produce and whole food ingredients. These types of restaurants are much more likely to truly care about the quality of the food they’ll serve you and there’s a greater chance of knowing exactly how your meal will be prepared. Also, take a look at the menu online before you go. Weigh out your options and pinpoint a few of the healthier dishes so you have an idea of what you’re going to order and won’t be tempted to stray towards the less-healthy dishes.

Best Choice Eats Use of Local Produce: “Ooey Gooey” Creamy Vanilla Ice Cream from Ample Hills Creamery.

Of course, Ice Cream isn’t the most wholesome of foods. But, like I’ve said in the past, there’s food that’s good for the body, and there’s food that’s good for the soul. As far as I’m concerned, you need both to be healthy and have a healthy relationship with food. And ice cream is definitely good for the soul. Especially ice cream like the kind you’ll find at Ample Hills. The kind that uses homemade ingredients and fresh dairy products. No icky food additives or artificial ingredients here!

-Runners up for Best use of Local Produce-

Thirty Acres

Try their Red Wine Egg (Healthiest dish I found at Choice Eats!)

Ruler number 4: Try new things.

Just because you’ve never heard of it before, doesn’t mean you won’t like it. I’m actually totally guilty of ordering the same dishes at the same restaurants time and time again. Which is fine sometimes. We all love our favorite foods. But come on, branch out! Add some variety to your diet! Don’t let the unknown (and maybe sometimes exotic) name of a healthier dish deter you from giving it a shot. If you’re not sure, ask the waiter or waitress, chances are they know a thing or two about the menu and can give you an honest, first hand opinion.

Best Choice Eats Use of Alternative Foods: The Farro Walnut “Burger” from Del Posto.

I had never heard of farro (which is a whole grain) until trying this wonderful little faux “burger” from Del Posto last night. Turns out, when you mix it with it chick peas, caramelized onions, and walnuts to create a meat-less version of a good old, American hamburger, it’s pretty darn good! Del Posto is a classic Italian restaurant, and this particular item isn’t on their menu, but I’m just saying, it totally should be

Rule Number 5: Avoid “Clean Plate Syndrome”

Confession: I totally suffer from Clean Plate Syndrome. When good food is placed in front of me, I want to eat it all, and I want to eat it all now. But I’m working on that, because part of maintaining truly healthy eating habits means stopping when you’re full, even if there’s more food left on your plate. Learn to practice mindful eating. Eat slowly, enjoy every bite, and listen to your body. Typically it takes the stomach about 20 minutes to get the “I’m full” message to the brain. Try eating half of your meal, taking a breather for a few minutes or so, and then finishing it only if you decide that you’re still hungry. If you’re full, ask for a take out box and enjoy the rest as leftovers the next day.

And a sub-rule of rule number 5: If you want to order dessert, exercise the same portion control caution. Eat only some of it or share it with a few others at the table.

Best Choice Eats use of Portion Control: All of the bakeries and their mini sweets!

I’m just saying, dessert should always be miniature, that way you can have a little bite of EVERYTHING! Pictured above, top left we have the “S’moregasm” from S’more Bakery. Middle left is a “Honey Chocolate Blondie” from Ovenly. Bottom left, a Strawberry Balsamic Cheesecake Bite from Bite Me Cheesecakes, and right, the cutest cupcakes you ever did see from Butter Lane. ( I tried their “Elvis” cupcake, which was a banana cupcakes with peanut butter frosting… Perfection!)

-Other Awesome Things I Ate-

Best Dessert Overall: “Drunkey Monkey” Banana Cream pie from The Blue Stove.