dietitian Archives - Northwest Weight & Wellness Center
Exploring a Mediterranean Diet

Exploring a Mediterranean Diet

Are you familiar with the Mediterranean Diet? While it’s not actually a diet, you can consider it a style of eating used by people that live near the Mediterranean Sea. Research suggests that a Mediterranean eating pattern can lead to health benefits such as: improved cardiovascular health1, improvements in blood sugar in people with type 2 diabetes2, and decreased risk of Alzheimer’s disease3.

Foods that are encouraged4:

  • Fruits and vegetables
  • Whole grains
  • Beans and legumes
  • Seafood
  • Olive oil
  • Nuts and seeds

Foods to eat in moderation:

  • Poultry
  • Dairy
  • Eggs

Foods to limit:

  • Sweets, candy, desserts
  • Red meat, such as beef, lamb, or pork

Want to experiment with this way of eating? Here are some tips for incorporating a Mediterranean eating pattern into your daily life:

  • Start your day with a bowl of oatmeal topped with walnuts and berries.
  • Replace a bag of potato chips or pretzels with a handful of nuts as a snack.
  • Top your salad with baked salmon for added heart-healthy protein.
  • When cooking, use olive oil in place of butter.
  • Replacing a meat-based meal with beans. For example, use black beans in your tacos instead of ground beef.
  • Grab a piece of fruit rather than a slice of cake for dessert.

A Mediterranean eating pattern can provide potential health benefits and is relatively easy to follow. Why not start the new year by incorporating these guidelines into your eating habits. Have questions? We’re here to help! For more information on how to include these tips in a way that works for you, make an appointment with one of our registered dietitians. 

Sources:

 

  1. Carson JAS, Lichtenstein AH, Anderson CAM, Appel LJ, Kris-Etherton PM, Meyer KA, Petersen K, Polonsky T, Van Horn L; on behalf of the American Heart Association Nutrition Committee of the Council on Lifestyle and Cardiometabolic Health; Council on Arteriosclerosis, Thrombosis and Vascular Biology; Council on Cardiovascular and Stroke Nursing; Council on Clinical Cardiology; Council on Peripheral Vascular Disease; and Stroke Council. Dietary cholesterol and cardiovascular risk: a science advisory from the American Heart Association. Circulation. 2019;140. doi: 10.1161/CIR.0000000000000743.
  2. Esposito K, Maiorino MI, Bellastella G, et al. A journey into a Mediterranean diet and type 2 diabetes: a systematic review with meta-analyses. BMJ Open 2015;5:e008222. doi: 10.1136/bmjopen-2015-008222
  3. Lourida, Ilianna, et al. “Mediterranean Diet, Cognitive Function, and Dementia: A Systematic Review.” Epidemiology, vol. 24, no. 4, 2013, pp. 479–489., www.jstor.org/stable/23486687.
  4. Ball, Serena, and Deanna Segrave-Daly. The 30-Minute Mediterranean Diet Cookbook.: 101 Easy, Flavorful Recipes for Lifelong Health. Rockridge Press, 2018.
A Bariatric-Friendly Thanksgiving

A Bariatric-Friendly Thanksgiving

Thanksgiving is arguably the biggest food holiday in this country. People are encouraged to eat to the point of needing to sleep. How do you enjoy the holiday after surgery when your relationship with food has changed?

First of all, food doesn’t need to be everything. Enjoy time with family and friends with non-food activities. Participate in a “turkey trot” walk or jog. Turn up the music and dance with your kids, grandkids, nieces, or nephews. Pull out the board games. Watch old family videos. There are lots of ways to spend your day without the focus on food. But eventually, you will be seated around the table for the big meal.

Turkey – Enjoy this protein-based food! Each ounce of turkey has 7 grams of protein and even the dark meat is relatively low in fat. The dark meat (legs, wings, and thighs) is more moist than the light meat so you may tolerate the dark meat best. Keep the skin on the turkey while it’s cooking to lock in the moisture. If you deep-fry or pan-fry your turkey, avoid eating the skin soaks up the oil and may feel too greasy for your stomach.

Gravy – Gravy is a condiment. Just like salad dressings, you can put some on the side and dip each bite of turkey into it. If you are sensitive to high-fat foods, gravy will likely be too rich for your stomach. Trader Joe’s makes boxed turkey gravy that is low in fat and still has good flavor.

Potatoes – The nutrition profile really changes based on how your potatoes are prepared – mashed, baked, roasted, twice-baked. Potatoes are a starchy vegetable and they contain many nutrients in their skins. Sweet potatoes are very high in vitamin A, which is how they get their orange color, but they are still a starchy vegetable. Because of their dense, starchy texture, they may feel heavy in your stomach. You can slim down mashed potatoes by using skim milk or plain Greek yogurt to add creaminess in place of butter or cream. You can also swap cauliflower in place of potatoes for a dish lower in calories and carbohydrates that feels lighter on your stomach.

Stuffing – This staple of the Thanksgiving plate might not feel good in your stomach since it is bread-based. Bread products tend to swell up in the stomach and make you feel uncomfortably full. You can try a small amount of the real deal or experiment with reducing the bread and adding more vegetables. Eggplant, butternut squash, mushrooms, and chickpeas can add bulk to a stuffing in place of bread.

Green Beans – The casserole version with cream of mushroom soup and fried onions will likely be too rich for your stomach. How about roasting your green beans and topping with good quality Parmesan cheese? Or sautéing with some garlic and olive oil? These are great cooking methods for any Thanksgiving vegetable including Brussels sprouts, broccoli, and carrots.

Dessert – Sweet foods can be as problematic for the stomach as high-fat foods. They can cause dumping syndrome in extreme cases, or nausea in more mild cases. For many people, a couple small bites are all they need to feel satisfied with sweets after surgery. If that’s your situation, have some of the real deal and savor each small bite. If you are looking for a slightly larger quantity, there are lots of bariatric-friendly dessert ideas, including protein shake ice cream, sugar-free pudding “cheesecakes”, and protein balls.

My favorite bariatric food resource is The World According to Eggface blog: http://theworldaccordingtoeggface.blogspot.com . Shelly has been blogging about delicious bariatric-friendly recipes for 13 years. Use the ‘Search’ function to find Thanksgiving recipes that will delight everyone at your table, whether or not they’ve had surgery. Happy Thanksgiving!

The Scoop on Collagen

The Scoop on Collagen

Collagen supplements have become increasingly popular with their touted health benefits of improving skin health, alleviating joint pain, increasing muscle mass, and even promoting weight loss. But is there evidence to support these claims?

What is Collagen?

Collagen is the most abundant protein in the body. It is a structural protein naturally occurring within connective tissues, such as skin, bone, cartilage, and tendons. As you age, your body produces less collagen.

Collagen, like all proteins, is made from amino acids. Tryptophan is one amino acid that the body cannot produce; you have to get it from your diet. Since collagen does not contain the amino acid tryptophan, it is not considered a complete source of protein.

Collagen is found naturally in food sources such as bone broth, fish, egg whites, and spirulina. Eating foods high in vitamin C and zinc can help the body to produce collagen. Some dietary and lifestyle factors, such as high sugar intake and smoking, can damage your body’s collagen. In its whole form, collagen is not easily absorbed by the body. Many supplements contain collagen peptides which have been broken down to make them easier to digest.

Collagen Supplements

Collagen supplements range from powders and capsules to bars and baked goods. When reviewing the popular brands, serving sizes vary greatly. For one product, 6 capsules a day provide 3.3 grams of collagen peptides and costs $38. In another product, 2 scoops of powder provide 20 grams of collagen peptides and costs $25. So price, serving size, and collagen content vary widely, much like other protein supplements. If you choose to supplement with collagen, consider which option will work best for your lifestyle and budget.

Another controversy remains over safety. There is not much evidence to suggest that collagen supplements are unsafe but it’s important to consider the source of these products when doing your research. Bovine hide, chicken bones, and fish skin are common ingredients and may have potential for metal and toxin buildup within your body. Companies have begun to address these concerns with labeling such as “grass fed,” “pasture raised,” “ethically sourced”. Many companies label their product to acknowledge that they test for heavy metals to ensure they are safe to consume.

Conclusion

In short, collagen supplementation has the potential to promote positive health benefits, but with research still in early stages, there is little conclusive evidence to fully support these claims. If you do choose to supplement your diet with collagen, strive to include it as part of a balanced diet rich in a variety of protein sources, fruits and vegetables, low-fat dairy products, and whole grains.