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May 2011

In This Issue

Almonds...Got Milk? Page 1•

Should Your Kids Eat Blue Food? •

Page 1

Exercise of the Month Page 2•

Fresh-ipes • Page 2

NUTRITIONHEALTH IN THE NEWS

Almonds...Got Milk?

Milk alternatives are on the rise and are especially appealing to individuals who are lactose intolerant, dairy allergic or veg-an. Soy milk and rice milk have been popular in the past, but the latest and greatest in the dairy case includes almond milk, a lactose-free and soy-free beverage that is selling like hot cakes. Just how do almonds produce milk, and is it healthier than regular cow’s milk? Read on to decide.

The BenefitsSilk Pure Almond and Blue Diamond Almond Breeze are the top sellers in the almond milk industry. In addition to being a soy-free and dairy-free product, almond milk is marketed as a lower calorie, lower saturated fat and cholesterol alternative

to cow’s milk that has the nutritional value of almonds and similar antioxidant levels. To truly compare the nutritional content of almond milk vs. cow’s milk, just check the nutrition label. Original flavor almond milk is surprisingly low in calories – just 60 per 8-ounce cup. Vanilla almond milk is close behind at 90 calo-ries – the same amount of calories in one cup of skim milk. The percentage of fat in cow’s milk varies, as does saturated fat and cholesterol content. Skim and 1% milk are recommended as they are lowest in saturated fat and cholesterol. Skim milk contains no fat or saturated fat and only 5 mg cholesterol. Almond milk contains 2.5 grams of total fat and no saturated fat or cholesterol. Almond milk is also fortified with comparative amounts of calcium, potassium and vitamins A and D.

In light of the seemingly good benefits, the National Milk Producer’s Federation requested that the FDA crack down on calling dairy alternatives “milk.” They ar-gue that the calcium-fortified dairy alternatives aren’t as nutritious as cow’s milk, as the body doesn’t absorb the added calcium as well as the naturally occurring calcium in cow’s milk. According to the Wall Street Journal, Andrea Giancolli, spokeswoman for the American Dietetic Association (ADA), states that while the body doesn’t absorb the calcium in milk alternatives as well, it still absorbs a substantial amount. She also states that the calcium in milk alternatives tends to settle at the bottom of the carton and therefore recommends shaking the carton of milk before drinking it. In addition, the ADA lists almond milk as an alternative source of calcium for children who won’t drink cow’s milk.

Should Your Kids Eat Blue Food?

Kids, and adults, too, are often drawn to foods with colors that don’t appear in nature. Artificial food colorings have been used for years to change the appearance of food in hopes of mak-ing it more appealing to the consumer. Artificial colors were originally derived

Couscous with Carrots, Walnuts and Raisins

Ingredients:1 C couscous (try whole-wheat couscous)1 tsp olive oil2 Tbsp walnuts, coarsely chopped¼ tsp salt¼ tsp black pepper½ tsp pumpkin pie spice or cinnamon1 1/3 C water2 Tbsp raisins½ C carrots, rinsed, peeled, and shred- ded or thinly sliced; cut in half

Instructions:In a 4-quart saucepan over medium heat, cook and stir couscous, olive oil, walnuts, salt, pepper, and spice just until couscous begins to brown. Slowly add water, then raisins and carrots. Cover. Bring to a boil over high heat. Remove from the heat, and let stand for 10 minutes. Fluff with a fork. Serve immediately.

Nutrition Information (Serving Size: ½ cup cous-cous). Total Calories: 218, Fat: 4g, Saturated Fat: 0g, Cholesterol: 0mg, Sodium: 155, Fiber: 3g, Protein: 6g, Carbohydrate: 39g, Potassium: 168 mg

Reprinted From: http://hp2010.nhlbihin.net/healthyeating/recipedetail.aspx?cId=8&rId=56

Glute Series

Muscles Targeted: gluteus maximus, hamstrings

Beginners and individuals with a history of lower back issues should perform each exercise separately and rest as needed. Some discomfort is possible. If pain occurs, stop and scale down each exercise to a tolerable level. Intermediate and advanced individuals without a history of lower back issues can perform each exercise consecutively without rest, completing 3 sets of 7-10 repetitions each.

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FRESH-IPESEXERCISE OF THE MONTH

START POSITION: Maintain proper alignment by placing your hands under your shoulders and knees under your hips. Keep back flat.

MODIFIED START POSITION: If the start position is uncomfortable on your wrists, place your forearms on the floor with elbows under shoulders.

Hip Extension--Bent Knee

START: Maintaining proper alignment in your shoulders and hips, lift your left knee off the floor so there is a 45 degree angle in your hip.

FINISH: Squeeze gluteals, elevate knee until in line with your hip, return to start position and repeat. To make this one more challenging, place a dumbbell be-hind your knee.

Hip Extension--Straight Leg

START: Maintaining proper alignment in your shoulders and hips, extend left leg out behind your body, keeping your toes on the floor.

FINISH: Squeeze gluteals, lift leg until ankle is in line with your hip.

Fire Hydrant

START: Maintaining proper alignment in your shoulders and hips.

FINISH: Extend left leg out to the side keeping your knee bent.

OPTIONAL ADVANCED FINISH: Ex-tend leg out and slowly swing it around to the back.

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HEALTH IN THE NEWS

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Almond milk is cited as being rich in antioxidants. While almonds are an excel-lent source of vitamin E, an antioxidant, most of the vitamin E in almond milk is added by the manufacturer and does not come from the almond content, accord-ing to the Center for Science in the Public Interest (CSPI).

Where’s the Protein?While almonds are known as a source of protein, there is a noticeable difference in protein content between almond milk (1 gram per cup) and cow’s milk (8 grams). Blue Diamond and Silk devotes entire pages on their websites to the amazing health benefits of almonds. Silk’s website praises almonds for their protein, stat-ing: “A serving of almonds provides an excellent source of vitamin E (a natural antioxidant), and a good source of protein and fiber. In fact, almonds are higher in protein and fiber than any other tree nut.” While this statement about almonds is in fact true, you must always ask how much of a superstar nutrient is being consumed in a single serving of a product. According to CSPI, Silk Almond Milk has only about 4 nuts per serving based on the product’s fat content (2.5 grams). A serving of almonds is one ounce, approximately 20-24 almonds, which includes 15 grams of fat and 6 grams protein. Without a full serving of almonds per cup, almond milk provides an insignificant amount of protein. Keep in mind that the website is advertising a single ingredient in the product (almonds), and you may only be consuming a small amount in a single serving.

Cow’s milk is a complete protein source; meaning that it contains all the essential amino acids the body cannot make and must obtain from food. While complete proteins mainly come from animal sources, some are found in some vegetarian sources, like soybeans. A serving of almond milk does not contain a complete source of protein. Therefore, if you’re looking for a protein-rich milk alternative, soymilk is your best option.

What makes it milk?To make “milk,” all vegetarian milk alternatives begin with water and a ground up plant source. According to the Washington Post, “Almond milk is made when roasted almonds are crushed to make almond butter, then mixed with water and vitamins, stabilizers, and in some cases, a sweetener, such as evaporated cane juice.” Soy milk and rice milk are similar. The base of soy milk is made by grind-ing soybeans with water, and rice milk with brown rice and water.

Keep Reading…After reviewing the nutrition facts panel on a product, you should check the ingredient list for hidden ingredients. Ingredients are listed in descending order of predominance. Almond milk (filtered water, almonds) is listed first, and cane juice (sugar) listed as the second ingredient, meaning there is a significant amount of sugar. CSPI states that the “milk” portion of Silk Pure Almond has enough water and cane juice to supply approximately 2 teaspoons of added sugar per cup for the original flavor and 4 teaspoons for the vanilla. To avoid the added sugar while enjoying the calcium, dairy-and soy-free benefits of almond milk; purchase

from coal tar but now are derived from petroleum. The FDA has banned the occasional dye, like Red Dye No. 2—which turned out to be a carcino-gen—but for the most part, the FDA has considered the artificial colorings to be safe. Food manufacturers, of course, insist that food dyes are safe.

However, the FDA has recently agreed to take another look at food dyes. Although most children are likely unaffected by artificial colorings, some scientists at the FDA feel that children with behavioral disorders “might have their conditions exacerbated by expo-sure to a number of substances in food, including, but not limited to, synthetic color additives.” The FDA has set up a panel to review the data and make recommendations for policy changes based on that review.

The Center for Science in the Public Interest is a consumer group push-ing hard for the removal of artificial colorings from food. The group filed a petition arguing that although most children may not be affected by these dyes, those children who are at risk are exposed unnecessarily. “The appropri-ate public health approach is to remove those dangerous and unnecessary sub-

stances from the food supply.”

The first indication that food dyes might lead to behavioral problems in children came in the 1970’s from the experiences of Dr. Benjamin Feingold, a pediatric allergist. He found that he had success in treating hyperactivity

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the unsweetened version of Blue Diamond Almond Breeze. What’s the Verdict?Whether or not almond milk is right for you depends on what you are seeking nutritionally. If you’re not vegan, lactose intolerant, allergic to cow’s milk or allergic to soy, there’s no need to switch to almond milk. If you are look-ing for a drinkable milk alternative for cereal, cookies or smoothies, then soy milk, almond milk or rice milk will fulfill that need while providing similar amounts of calcium and vitamin D found in cow’s milk. However, if you want the protein benefits of milk, soy milk is the only milk alternative that provides a complete source of protein. If you’re sensitive to soy products, almond milk is a better “milk” alternate. In addition, article reviews report that many consumers are attracted to almond milk because of its great taste.

If a milk substitute is not a major priority, getting enough calcium rich-foods in the diet should be. There are more natural and healthful ways to obtain calcium in the diet such as calcium-fortified orange juice and many non-dairy foods like actual almonds, broccoli, bok choy, figs and fortified cereals.

Lisa Carr, Perfectly Fit Corporate Services, Inc.

Chaker, Anne Marie. “Almond Breeze, Silk Pure Almond Spark Fight in Dairy Case - WSJ.com.” Busi-ness News & Financial News - The Wall Street Journal - Wsj.com. 12 Jan. 2011. Web. 01 Apr. 2011. <http://online.wsj.com/article/SB10001424052748703791904576075790255426176.html>.

Kam, Katherine. “Lactose-Free Milk and Nondairy Beverages.” WebMD - Better Information. Better Health. 9 Sept. 2010. Web. 01 Apr. 2011. <http://www.webmd.com/digestive-disorders/features/options>.

Liebman, Bonnie. “The Latest Scams.” Nutrition Action Health Letter, Oct. 2010. Reviewed 31 Mar. 2011.

Ansel, Karen. “Kids Eat Right.” Eatright.org. Web. 04 Apr. 2011. <http://www.eatright.org/kids/article.aspx?id=6442459381>.

in children by removing food coloring from the diet. Since then, other studies have supported this position, including a 2007 study published in the Lancet, the most prestigious British medical journal.

At this point, the FDA is not consider-ing an outright ban of the dyes, but the agency is considering a warning label for foods that contain the dyes. If you are concerned about the potential impact of artificial food coloring, you might want to shop organic or at stores like Whole Foods and Trader Joe’s. These stores do not sell products with added artificial colors. Another point to consider is that only processed foods contain artificial colors. Processed foods also tend to have high levels of added sugar, salt and/or fat. Eating healthy means limiting the amounts of processed foods in the diet.

Should your kids eat blue foods, or neon green or other colors that don’t appear in nature? If you are concerned about the prolif-eration of food coloring, you can add color by add-ing in fruits and vegetables. Have you ever taken a look at rainbow kale or purple cauliflower? On your next trip to the grocery, or better yet a farmers market, take your children with you to check out some of the more exotic fruits and vegetables. Build their interest by letting them make some choices in the produce department. Teach your kids to enjoy a variety of foods, including just about anything in moderation; but limiting processed foods will assure less exposure to artificial food colors.

Nancy Tashman,Perfectly Fit Corporate Services, Inc.

Harris, Gardiner. “F.D.A. Panel to Consider Warnings for Artificial Food Colorings.” www.nytimes.com. 29 March 2011.<http://www.nytimes.com/2011/03/30/hea;th/

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~ Carrie LatetArticles in FitBits are intended only to provide information to the reader. This information is not to be used to diagnose or treat medical conditions or to replace individual consultaions with a fitness professional or registered dietician. Back issues of FitBits are avaiable at www.perfectlyfitcorporateservices.com

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HEALTH IN THE NEWS