Category Archives: Fruits and Vegetables

Coconut Water: Nature’s Gatorade?

Happy Summer! I’m hoping the warmer weather inspires more of us to dust off our sneakers and get active! But, considering we’re currently enduring an East coast heat wave, we need to take precaution and rehydrate properly when exercising under the mid-day sun.

A typical workout lasting less than 60 minutes usually only requires you to rehydrate with water. However, with more strenuous exercise (indoor or outdoor), it’s necessary to replace both water and electrolytes that are lost through profuse sweating.

Lately, coconut water has been touted as the ultimate post-workout hydration beverage! Coconut water is naturally packed with potassium, which plays a key role in fluid balance and muscle contraction. However, little potassium is actually lost in sweat. During intense physical activity, sodium becomes the more significant mineral to replenish. While pure coconut water straight from the fruit may contain adequate sodium, the amount of sodium in commercial brands of coconut water is not sufficient to replace what’s been excreted.

Electrolyte replacement beverages or “sports drinks” are specifically formulated for athletes. They contain the right proportions of sodium and carbohydrates for proper rehydration and easy digestion. For example, the carbohydrates (i.e. sugar) in Gatorade help the intestine better absorb sodium and fluids, which fights fatigue and prevents dehydration.

My take? Cool off with coconut water while lounging by the pool or after a light workout. When sweating for longer than 1 hour, choose a sports drink that has approximately 120 mg of sodium per 8 ounces. This will help replenish lost sodium and minimize the risk of cramping.  In addition, beverages containing about 6 grams of carbs per 8 ounces will be most effective in maximizing water absorption in the gut. That said, many sports drinks are made with about 14-16 grams of carbohydrates per cup. This quantity of carbs is unlikely to cause stomach upset and, with more calories, can offer an extra energy boost during a marathon workout.

Coconut Water:

Vita Coco

Coconut Water:

Zico

Gatorade:

Original G

Gatorade:

G2 – low cal

Carbs

14 g

7 g

14 g

5 g

Sodium

28 mg

91 mg

110 mg

110 mg

Potassium

485 mg

325 mg

30 mg

30 mg

 *Nutrient quantities were calculated per 8 oz of each beverage.

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Filed under Fruits and Vegetables, Medical Conditions, Supplements, Vitamins & Minerals

Are Potatoes Good For You?

Happy St. Patty’s Day! In honor of my Irish ancestors who subsisted on potatoes, I’m celebrating this holiday by highlighting the spud’s nutritional benefits. Potatoes are a humble vegetable, often judged by starch load and preparation method, instead of their rich potassium, fiber and antioxidant content!

The typical American diet is low in fruits and vegetables and, therefore, most of us consume only half the daily potassium recommendation (4,700 mg/day). Potassium is a mineral that plays a role in nerve function, muscle contraction and fluid and electrolyte balance. When combined with an effort to curb your sodium intake, high potassium consumption is associated with the prevention and reversal of high blood pressure. Bananas are a famous source of potassium, yet they contain only 50% of the whopping 844 mg of potassium that a baked Russet potato has to offer.

Put down the peeler! One of the healthiest parts of a potato is the skin, which is packed with fiber and antioxidants. The skin of a medium Russet potato packs 4 grams of fiber (20-35 gm/day is recommended). Fiber can help lower cholesterol, maintain bowel regularity, slow the absorption of carbs into your bloodstream and may decrease the risk of colon and rectal cancer.

Potatoes come in a variety of colors, from red, white and blue, to the orange flesh of a sweet potato. Phytochemicals are plant compounds responsible for these colored pigments. When they act as antioxidants, phytochemicals are thought to be beneficial in protecting against cancer and cardiovascular disease.

Despite their many health benefits, I’m not encouraging you to chow down on scalloped potatoes, French fries, or a baked tater stuffed with all the fixings! Nix the butter, bacon, cheese and sour cream toppings in exchange for steamed broccoli, sautéed onions, fresh herbs and Greek yogurt. I also suggest you try making oven-baked potato wedges. Slice an Idaho potato into 6-8 segments and toss in a bowl with olive oil and rosemary or thyme. Place wedges flat side down on a cookie sheet and bake at 400°F for approximately 20-30 minutes, flipping them at the half-way point. Alternatively, you can use the same technique to prepare bite-sized, oven-roasted, red potatoes (my personal favorite!)

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Filed under Fruits and Vegetables, Heart Healthy Choices, Meal Tips, Vitamins & Minerals

Detox Diets: Beneficial or Bogus?

de·tox  The metabolic process by which the body rids itself of poisonous substances. A “detox diet” (or “cleanse”) usually promises to aid this natural process by suggesting you (1) steer clear of foods that contain toxins, and (2) consume more of certain nutrients like antioxidants, fiber and herbal extracts.

A typical detox promotes the exclusive consumption of raw fruits and vegetables and liquid meals. Most cleanses suggest drinking large amounts of water, juice or a special concoction, such as one made with lemon, maple syrup and cayenne pepper.

Detox diets will often avoid caffeine, sugar and alcohol. All of us could benefit from cutting back in these areas, but most cleanses are so limiting that your diet becomes deficient in protein and many essential vitamins and minerals. Some cleanses require strict adherence to the plan for a few days, while others want you to stick with it for an entire month! Consuming an extremely restricted diet long-term is not necessary and may even be harmful to your health. Many detox plans also encourage drinking only liquids to “give the body a rest.” However, this claim is scientifically unfounded, since the digestive system is meant to be put to work!

Can a detox diet help you lose weight? Many plans claim to kick start a sluggish metabolism by helping to purify the body. Our bodies, however, are designed to eliminate harmful substances without any help. The kidneys help excrete waste products, while the liver filters blood coming from the digestive tract and metabolizes drugs, alcohol and environmental toxins. There is no evidence that proves a detox diet helps your organs do this more efficiently. Restricting your diet to raw produce or low-calorie beverage blends will help you shed pounds quickly, but this does not mean it’s advisable. Depriving yourself on a month-long cleanse is not a sustainable strategy for weight loss and you’ll likely regain the pounds as soon as you resume your usual eating habits.

In his 2010 book, “Clean,” Dr. Alejandro Junger outlines a three week detox program that allows you to nosh on more than just vegetables. His “pesto baked salmon” recipe sounds appetizing, but you’re still only allowed one solid-food meal per day! In addition to eliminating red meat, alcohol and sugar, Junger also suggests you exclude from your diet many nutrient-rich foods, including dairy, wheat and soy. Lastly, Junger’s website advertises for Clean Program supplements, which are taken throughout the day to “cover daily health basics.” Any detox that requires a cocktail of supplements is likely unbalanced and should not be sustained for more than a few days. Despite allowing you to eat certain fresh, solid foods, even this detox appears too restrictive. Any weight lost will be temporary unless Junger’s more nutritionally sound tenets, like daily exercise and mindful snacking, can be adopted and sustained.

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Filed under Fruits and Vegetables, Supplements, Weight loss