Carageenan Controversy and cashew milk recipe

February 17, 2012 by 15 Comments

Happy Fun & Flexible Friday!

Have a MORSELICIOUS weekend

and please keep your questions coming!
It’s time for our A.N.S.(Ask Nutri-Savvy Advice) with R.D., Lauren O’Connor:

Q.  I’ve noticed carageenan as an ingredient in some of my products. What is it? Is it safe to consume?

A.  Carageenan comes from natural seaweed or algae and is used as a thickening agent.

It provides no nutritional value. Like any processed additive, carageenan is controversial in terms of its safety.

Is it toxic?

In animal studies carageenan has been shown to cause intestinal distress,

resulting in colonic ulcerations and tumor growth. In 1982 the

International Agency for Research on Cancer

regarded degraded carageenan as a potential human carcinogen based on “sufficient evidence”

of carcinogenicity in animals. However according to a toxicology review,

food-grade Carageenan is not degraded to any extent in the intestinal tract

and thus in human doses consumed exhibit no toxic dangers.

This review supports the the Joint Food and Agriculture Organization/

World Health Organization Expert Committee on Food Additives (JECFA)

who has stated there is lack of carcinogenic, genotoxic, or tumor-promoting activity with carageenan.

While carageenan may be somewhat controversial, I have consumed soy milk

that contains this debatable substance. I only use 1/2 cup in my cereal and

up to 1/2 in my latte’s but I mix it up by alternating with my own homemade cashew milk

and other ‘milks’ that don’t contain this additive. (Meaning I’m not consuming large amounts of

carageenan-containing foods.)  If you are concerned, look for brands with only natural ingredients.

You may also want to check the  added sugars (note: organic cane sugar is considered “natural”.)

The fewer grams of sugar, the better. You may consider preparing your own ‘milk’.

Cashew milk can be simply made by processing soaked, water and a little pure vanilla

and a pinch of salt (optional) in a blender. Almond milk can be made similarly

but best to use skinless almonds or blanch them yourself. Shelf life may be limited.

But you can always make small quantities at a time.

http://nutrisavvysblog.wordpress.com/

Filed Under: ADA Column, Healthy Living Tips, Lauren O'Connor-NutriSavvy, Morselicious Recipe Tagged With: , , , , , , , , , , , , , , , ,

Fun & Flexible FRUITY Friday! Ask Nutri-Savvy (A.N.S.)

February 3, 2012 by 5 Comments

Happy Fun & Flexible FRUITY Friday!  It’s time for Ask Nutri-Savvy.

Please keep sending me your questions for our fabulous Registered Dietitian,

Lauren O’Connor.

And share your Valentine’s Day 15% off COUPON CODE
for your MORSELICIOUS LOVED ONES...

“xomo“

click here to SHOP:   http://shop.macnmos.com/main.sc

 

Q: I know I should be getting in a variety of fruits and vegetables daily. But don’t fruits contain a lot of sugar?

A: Sure fruits contain sugars and more so than most of your vegetables.

Although these are natural sugars packaged naturally with beneficial phytonutrients

(antioxidants, vitamins, minerals, dietary fiber…), it still is wise to be aware of your intake.

Hence just because apples contain phytonutrients that power immunity heart health

and cancer preventative qualities (and even anti-aging)

doesn’t mean you should be consuming 5 large apples a day.

You need a balance of nutrients and these include nutrients from a variety of sources

including whole-grains, lean proteins, leafy greens and even (healthy) fats.

As I’ve noted in my article: Sugar, A Weighty Issue, certain fruits

(and depending on size/amount) can contain a lot of natural sugars

(and even high amounts of fructosecan cause damage).

One large orange may contain as much as 17g of sugar.

Instead opt for one or two Clementines (tangerines) which are much smaller,

just as sweet (if not sweeter) and contain only 5-7g sugar per fruit.

The same goes for apples. One large apple contains as much as 22g of sugar.

If you opt for a mini apple, you may reduce your sugar intake by 2/3.

You can even add a loose handful of almonds (up to 10) a good source of Vitamin E,

magnesium and stress-reducing tryptophan, but also contains healthy fat that can help curb your hunger.

What about berries? Low in calories and a delight to the taste buds (the bead-sized morsels allow for better distribution of flavor across the tongue, thus less needed to satisfy), you can enjoy 3/4 of a cup of blueberries (approx. 60 calories) and still limit your sugar intake to 11g. Is 11g too much for one serving? Not really if you regulate your intake of other sugars throughout the day. And, remember, berries are nutrient “superstars” with excellent cancer-fighting potential.

Consider 1/2 cup blueberries (7g sugar) in your morning cereal and then 1 clementine for a snack, together just under 15g sugar. But even 2 TBS of blueberries can be just enough to provide added texture and sweetness. And if you limit your processed foods and enjoy whole grains (ie: 1/2 cup serving brown rice), try to add-in plenty of vegetables

(especially leafy greens) which add little to no sugars, lean meats and a little healthy fat, you’ll be just fine.

So consider going small. Enjoy mini apples, Clementines and look for mini pears

or cut your larger fruits in half (ie: half a banana, half a large apple),

but be sure to store properly to reduce oxidation and keep it fresh and appealing for later consumption.

Lauren O’Connor, MS, RD
Registered Dietitian
Nutri-Savvy

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Fun & Gum (guar & gellan) & Ask Nutri-Savvy FRIDAY!

January 27, 2012 by 5 Comments

Happy FUN & FLEXIBLE FRIDAY!
Any FUN plans for the weekend?

Today’s ANScolumn is about certain GUMS in our food,

thus the title of today’s blog:  FUN & GUM!

Below is another picture from our recent trip to Tahiti,

before the ickiness.  Cool tree, eh?

It’s A.N.S., Ask Nutri-Savvy Advice and our MORSELICIOUS

Registered Dietitian, Lauren O’Connor, has graciously answered one of your

fantastic questions. Please keep them coming.
Lauren’s answers are here EVERY Friday and she has her own incredible site.

See link below & please visit.

Q:  What is guar gum, gellan gum, Vitamin A Palmitate? Are they safe? Should I be consuming products with these ingredients?

A: Thank you for your question. First, let me start by saying their is mounting evidence that consuming a larger amount and wider variety of whole, fruits and vegetables (and other plant-based foods) is beneficial to our heart and overall health – and preventative against a slew of ailments. It is recommended that we limit our highly processed foods and begin to wean off them in favor of whole, unadulterated foods. That doesn’t mean all processed foods are bad for our diet (think rice, quinoa, oats – these are all processed, though minimally) and that including certain highly processed foods will harm us (just remember – moderation).

The ingredients you mentioned, like others you may not be able to recognize or pronounce, are often added to processsed foods for stablilization and texture consistency. Likely if it is an ingredient that is unrecognizable to you, generally it is chemically derived, synthetically produced or altered from a natural substance.

That being said, Guar gum and gellan gum are not without benefit. Both are polysaccharides (sugars) that may aid in regularity as well as food stability, thickening and binding. And neither of these is said to have any potential harmful effect. But truth be told, you can get the same benefit by including adequate amounts of high fiber foods (legumes: nearly 19g fiber in 1/2 cup lentils / leafy greens: 1/2 cup of collards, dandelian or kale has as much as 22.5g fiber) and plenty of water in your daily diet.  Vitamin A Palmitate, however, may be toxic in large amounts. But then again, Vitamin A, like any other fat soluble Vitamin (A, D, E, K) is toxic in excess.

I’ve provided brief definitions of those substances below:

  • Guar gum comes from the extract of the guar bean. It is a fiber from the seed which is used as a thickening, stabilizing and binding agent. It is used in a variety of processed foods. This substance has laxative properties (and may also be useful in preventing diarrhea) as it is helps to normalize the liquid content of the stool. It is likely safe, according to RXlist when taken with 8 oz of liquid.
  • Gellan gum, like guar gum, is also a polysaccharide (sugar) used as a stabilizing, binding agent for processed foods. It is said to have no adverse affects on humans. According to a study on dietary effects of gellan gum on humans, usage resulted in no adverse dietary effect or physiological changes in those studied – no changes in HDL cholesterol, triglycerides or phospholipids.
  • Vitamin A Palmitate is found naturally in fish and fish liver oil, but it is generally synthetically produced for use in fortification of products such as dairy items. (The only form of Vitamin A used to fortify dairy products). Because the Vitamin A molecule is generally unstable by itself, methyl palmitate is added for more stability (thus the name Vitamin A Palmitate). Vitamin A Palmitate may also be used to fortify milk alternatives such as some Almond and Coconut milks.

It is good to be aware of what is in your processed foods and would be difficult to remove them entirely from your diet, unless you had the time and dedication to preparing your own “milks” (almond, coconut) and other items we use almost daily. Be watchful of your intake, but don’t go nuts trying to avoid everything. Chances are, the amounts included in such products are safe. (So Delicious Coconut Milk, Unsweetened is one of my favs for it’s nutritional content and its taste/consistency (lower fat profile) does contain Vitamin A Palmitate and the percentage of Vitamin A contained is 10% – within recommendation limits).

Please visit Lauren O’Connor, Registered Dietitian, site and blog:

Please ask me about our upcoming VALENTINE’s DAY SPECIAL!!!
Give the gift of MORSELICIOUS love bites! :)
Filed Under: Healthy Living Tips, Lauren O'Connor-NutriSavvy, NutsoSweet Tagged With: , , , ,

Fun & Flexible Friday & ANS

December 9, 2011 by 10 Comments

Happy FUN & FLEXIBLE FRIDAY!

What are your plans this weekend?

Are you getting ready for the holidays?

Shopping? Caroling? Baking? Cooking? Vegging?

What is your FAVORITE Holiday TRADITION?
PLEASE SHARE!!!!
I LOVE carols and lights! One of my FAVORITE

things to do this time of year is to BLAST carols while driving through

neighborhoods with FESTIVE LIGHT Displays….LOVE it!!

By the way, I’m still on a mission to reach 1000 fans on

my Facebook Page.

Please “LIKE” www.facebook.com/macnmos (if you haven’t done so, already)

Thank you!

—-

Now, for our Fabulous Friday Registered Dietitian, Lauren O’Connor’s Column, ANS 

(Ask Nutri-Savvy Advice):

Q:  What are the benefits of whole wheat pasta vs regular pasta

besides whole grain goodness and fiber!  

A: When we are talking whole wheat pasta vs regular pasta we are comparing whole grains

to refined grains, regular pasta being the later. Refined grains are milled,

a process that strips the bran and the germ not only for a finer texture,

but to preserve/promote better shelf life. Whole wheat pasta is not only a better source of fiber,

but also a better source of other important nutrients, including selenium, potassium and magnesium -

all of which promote a healthy heart and body function.

If these nutrients are fortified in your refined foods, chances are other not-so healthy ingredients

have been added in for texture and flavor.

Q: Explain how the body digests whole wheat/grain vs regular white flour carbs? 

 A: Because whole grains contain more dietary fiber, they are digested more slowly.

This may help keep blood sugars level and serve for better appetite control.

Since white refined flour carbs are stripped of much of their fiber (bran and germ),

they are digested more quickly and may not keep you satisfied – thus prompting one to eat a whole bag of chips/crackers. If you compare their Glycemic Index (GI),

you’ll see that a piece of white bread is 70 (high) vs whole grain bread at. 48 (low)

Striving for lower GI foods can help us stay within our dietary limits

because it’s the high sugar contents of refined foods that promote fluctuating insulin/blood sugar levels

which can lead to weight gain.

Q: What about starchy vegetables i.e. squash vs. other types of carbs that convert to sugar?

A: Your starchy vegetables will have more sugars (natural sugars) than your leafy greens

and other non-starchy, but because these also contain a synergy of important nutrients,

the heart-healthy benefits make it a dietary winner. Just be sure not to overdo these,

because sugars, no matter where they come from, can add up.

And you may be surprised that some of these vegetables depending on preparation

(i.e.: baked potatoes = GI 85) can actually have a high GI and thus should be

consumed in moderation and paired with other sources of fiber and/or protein to help even your blood sugars.

When you compare to processed foods that have added in nutrients,

you may feel you are getting in your daily recommended nutrients,

but you have to watch out for those foods that have also added in sugar, salt, chemicals

for preservation and flavor.  Thus, the least processed (plant) foods

are best because they contain a natural balance of vitamins, minerals and nutrients

designed by nature to reap a synergistic effect (that may not be as effective when your intake

includes a processed amalgomy of simple starches, sugars, preservatives,

chemicals along with its fortified nutrients).

My recommendation: 

Keep it simple. Enjoy a wide variety of fruits/vegetables and some minimally processed whole grains

including buckwheat, brown rice, and quinoa. If you are accustomed to including bread and pasta

in your diet, look for whole grain products with at least 3 g fiber per serving and

seek out the types with the least sugar (note bread doesn’t need sugar),

least ingredients (they should be whole foods, not additives, chemicals, sugars).

Pasta is usually simple: durum wheat. But breads run the gamut from natural

whole grain goodness of Ezekiel to highly processed (high in sugars, chemicals)

traditional Wonder bread (yes, the one that rolls up into a small doughy ball)

which is as refined as they come. (Although, Wonder bread is coming out with some more heart-healthy,

higher fiber versions). And don’t be fooled by claims (High Fiber!) -

you must also read the labels to ensure the high fiber content isn’t weighed down in

sugars, salts, partially hydrogenated oils, high fructose corn syrup etc.

www.nutrisavvysblog.wordpress.com 

 

Filed Under: ADA Column, Healthy Living Tips, Uncategorized Tagged With: , , , , , , , , ,

Happy FFF & ANS-Nutso-sweet

November 18, 2011 by 7 Comments

Happy Fun & Flexible Friday!

Any Fun & Flexible Friday plans?
Please share with your fellow Morselites and Morselist!
I’ll be shooting some fun MORSELICIOUS videos with The Healthy Blender Girl!
Stay tuned!
Do you like my new slogan? Sing it like a rap it 3 times!

Cookies have flour, eggs, butter, salt- fat!

Mac-n-Mo’s MORSELS have NONE of THAT! :)

As promised, our NUTSO-SWEET is in motion and here’s a PERFECT question from you to jump start, the amazing
Registered Dietitian, Lauren O’Connor.

LAUREN & MO on the go:
Nutso-sweet…inspiring nutri-savvy morselicious tastes!!!

stay tuned…
Please keep your questions coming! WE LOVE YOU!!
Q.
How much sugar should we really be consuming daily?
A: 
AHA (American Heart Association) recommends no more than 6 tsp of “added sugar” per day (for women)
but that doesn’t include the natural sugars contained within your fruits
and milks and/or other whole foods.
Let’s take a look at just at those natural and minimally processed foods  (ie: milk)
that don’t count as “added sugars”:
The glass of milk (12g sugar) and your daily 4 servings of fruit
may put you at over 40g of sugars.
Note: Blueberries contain 16g sugar per cup.
Now add in those pasta sauces, seasoned meats/veggies and other hidden sugars
and even before you’ve added in that tsp or too of table sugar into your coffee
or that sugar used to sweeten your energy bar (be it agave, honey or cane sugar),
it is possible to that you’ve consumed more than 100g sugar per day.
The AHA suggests the average American consumes over 22 tsp (355g) of added sugars
(and that’s not counting the naturally sugars from our fruits and milk).
Do we need to stop eating fruit? No. But be mindful of how much you consume.
An Aloha Pineapple Jamba Juice Smoothie can put your intake over 100g sugar
and you probably will eat soon after. These liquid calories are not likely to satisfy for long.
The AHA stands clear that the daily serving recommendation of approx.
2 cups fruit per day helps build on good health.
The AHA’s focus is on limiting “added sugars“.
Hint: Tomato-based products often contain high amounts of sugar
because sugar balances out the naturally acidic properties of the tomato.

“Sugar’s primary role in the body is to provide energy (calories).
To get the nutrients you need, eat a diet that’s rich in fruits, vegetables,
whole grains, lean meats, fish, poultry and low-fat or fat-free dairy products.” – AHA 
Can you find alternative ways to get calcium besides a glass of milk or fortified products?
Consider broccoli. It has 75mg Calcium per 1 cup steamed.
And your leafy greens such as spinach (244mg Calcium)
and Turnip greens (197mg Calcium), according to WHFoods.
And how about tofu (100 mg Calcium).
Bottom line:
Lowfat milk is ok, but there are other ways to get in calcium.
And sure blueberries, strawberries and bananas have heart-healthy qualities,
but you don’t need to go overboard. If you can limit to 2 cups/day, great!
Remember that can be 32g sugar or more!
You also have to be mindful of your processed items like marinara sauces,
cold cereals and even some soups stocks.
The idea is to be aware of the sugars (hidden sugars (“added sugars”) and natural sugars)
you are putting into your body. A huge plate of fruit (as beneficial as the nutrients may be),
may not be so beneficial when you consider all that sugar intake in just one sitting.
Stick to small portions – 1/2 cup serving sizes, 1/2 a medium banana and
concentrate more on adding in vegetables because it will be a higher learning curve
than adding in a natural fruit sweetness that is readily pleasing on the palate.

http://nutrisavvysblog.wordpress.com 

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