Seaweed for Health

Yesterday I revealed the results of my investigation into imitation crab, which shows up in sushi rolls and salads every now and then. Turns out it’s not really a “whole food,” considering it contains artificial colors and flavors and is highly processed. But the good news is that other types of sushi can be healthy, and it’s even better when you pair it with a fresh seaweed salad.

Seaweed salad usually contains a few different types of seaweeds, such as nori, kelp, hijiki, kombu, wakame, arame, or dulse. Seaweeds can grow in salt water or fresh water lakes, and Japan is currently the largest producer and exporter of sea vegetables. They have been enjoying them for over 10,00 years, and many of our recipes using seaweeds are inspired by Japanese cuisine. Seaweeds are becoming more popular and can now be found in most health food stores and even some regular grocery stores, rather than just at Asian food markets.

Seaweed is known for its strong nutritional profile. They contain very few calories – less than 20-30 calories per half cup serving. They are rich in iodine, with one serving containing up to 300% of our recommended daily intake of iodine. Fish is another great whole food source of iodine, but other than that it can be difficult to obtain from a whole foods diet. Table salt is iodized, but it is also highly processed and since the iodine is added in, it may not be as bioavailable to our bodies. Sea vegetables are also rich in potassium, magnesium, phosphorous, calcium, iron, tryptophan, folate and other B-vitamins, vitamin A and vitamin K.

Those who consume kelp and other sea vegetables on a regular basis as part of a whole foods diet will experience amazing health benefits and transformations. The phytonutrients in seaweeds work to inhibit the growth of cancers. Iodine found in seaweeds is vital for proper thyroid function, because iodine is a component of thyroid hormone that is essential for regulating metabolism and many other functions inside our cells. The anti-inflammatory potential of seaweeds comes from its magnesium content, which helps with things like migraine headaches and asthma. Seaweeds can also cause relief for women going through menopause by easing symptoms.

Seaweed salad is available at most sushi restaurants, but that doesn’t have to be your only source. Since seaweeds are so available to us now, I recommend keeping some in your cupboard and using it for things like salads, soups and on top of some chicken or cooked veggies. Right now I have Pacific arame and dulse flakes in my kitchen. The arame is really great for salads or soups (pictured below). It needs to be soaked in cold water for about 15 minutes and then is ready to be eaten. The texture is a little slimy (for lack of a better word), kind of what you'd expect for seaweed texture.

The dulse flakes are great for sprinkling on just about anything that would taste good with a saltier flavor. I love the flakes because they are so easy to use – no soaking or cooking necessary (pictured below).

If you are looking for some variety in your diet and a great whole food source of iodine and other minerals, I recommend picking up some seaweed/sea vegetables at a health food store. Kelp can be harder to find but is available to order online from certain companies that harvest and dry the kelp (British Columbia Kelp is one good company I know of). Don’t be afraid to try new things with the seaweeds, and next time you’re out for sushi, be sure to order the seaweed salad!

Imitation Crab Meat

On Sunday evening, Ed and I ordered sushi for dinner. One of our favorite rolls is the spider roll, which is filled with soft shell crab. Ed introduced me to soft shell crab (pictured below) a couple years ago when they had them fresh at our local butcher’s shop. We bought two, threw them on the grill, and ate them for dinner – you can eat the entire thing, including the shell, and it was delicious! I’m a Midwestern girl so my seafood exposure was pretty minimal until I met Ed and was introduced to things like soft shell crab and Maine lobster. Anyway, back to the spider roll… I noticed it was also filled with some imitation crab, which I didn’t like. Imitation crab is also (and, most commonly) found in a California roll. Any food with the name “imitation” in it raises a red flag, so I decided to do some research.

According to Wikipedia, imitation crab is made from pulverized white fish flesh that is shaped and cured such that it looks like a crab leg. It does not contain any real crab meat – the primary fish used is Alaskan pollock from the North Pacific, but cod is also used. Egg whites or other binding ingredients are often mixed in with the white fish, and then artificial or crab-derived flavorings are applied to make it taste more like real crab. The texture is rubbery, and it tastes slightly salty.

But the worst part is the red outer-layer. I’m sure you’ve noticed that imitation crab has a bright red surface. Well, this is actually food coloring! Sometimes I wonder why so much effort is put into making something “imitation”. Why not just call it “Alaskan pollock sushi” and skip the food coloring and artificial crab flavoring?

Imitation crab meat is highly processed, and since it’s cooked during the curing process, it is never raw. Aside from being used in sushi, soups and salads, imitation crab is used as fish bait. From a nutritional standpoint, it has less protein and potassium than real crab meat, and also a lot more sodium. However, some people eat imitation crab in place of real crab because it is lower in cholesterol. One serving of imitation crab has about 80 calories, less than 1 gram of fat, 30% of your daily sodium intake, and about 6 grams of protein. Real crab has about 80 calories per serving, 1.5 grams of fat, 10% of your daily sodium intake, and about 17 grams of protein. Imitation crab contains about 20 mg of cholesterol, while real crab has about 45 mg.

Sushi can be very healthy and nutritious, but I recommend staying away from the imitation crab. It’s not the worst food in the world, but it is highly processed and contains artificial colors and flavors. The rest of sushi is actually made up of whole foods, and is especially beneficial when ordered with brown rice instead of white rice. The fish contains many healthy omega-3s, and there are usually some veggies or avocado included as well. One thing to be aware of is that some sushi restaurants use mayonnaise in their rolls to make them more flavorful and easier to stick together. I’ve found that the nicer the restaurant, the less likely it is that they’ve used mayonnaise. Also, try to order a seaweed salad with your sushi. Tomorrow I'll blog about the benefits of seaweed in the diet.

Nutrition & Exercise: Tips for Optimal Performance

We’ve talked about the importance of the proper balance and types of carbohydrates, protein and fats in the diet, especially for those who are exercising regularly or training for an athletic event. Now I just want to touch on a few other important components to an athlete’s health, and how proper nutrition can keep their performance at an optimal level.

Bone Health

Bone remodeling is when mature bone tissue is removed from the skeleton and new bone is formed, and it is constantly occurring inside of our bodies. It is especially active after a bone injury but also helps keep bones strong during daily activities. Bone remodeling is necessary for proper bone growth and health. Calcium bioavailability, hormonal status, and weight-bearing exercise are all involved in the regulation of bone remodeling. Walking, running, yoga, pilates, tai chi and weight training are all activities that help increase bone density. For people who exercise, adequate nutrients from whole food sources are required for optimal bone density. Some of the most important nutrients for bone health include calcium, magnesium, phosphorous, and vitamin D.

High Activity Levels & Free Radicals

High activity levels do create more free radicals inside our bodies. Free radicals are ions that move freely around cells and damage cell membranes, enzymes and protein structures. We accumulate these when we exercise because there is not enough oxygen to keep the ions stable. The best way to counter the effects of free radical buildup is to consume many foods rich in antioxidants. Antioxidants both deactivate free radicals and repair the cells they have damaged. Antioxidants are found in foods high in vitamin C, vitamin E, vitamin A, selenium and zinc. These foods include almonds, broccoli, spinach, kiwi, berries, carrots, sweet potatoes, mango, tuna, oatmeal and cashews.

Hydration

Exercising in dry climates, cold weather or high altitudes increases water loss because more fluid is used to moisten the lungs as air comes in. Living and exercising in warmer climates increases water loss through sweat. Dehydration can cause defects in performance, increased heart rate during exercise, hot or dry skin, a fast and weak pulse, disorientation, dizziness, and nausea. Sports drinks, if consumed, should be used in addition to (not in place of) water.

Sidenote on sports drinks: They are 30 times more erosive to your teeth than water, and are either full of real sugar or, even worse, artificial sugars. Many also contain artificial flavors or colors that are not supportive of health. Some healthy alternatives include filtered water with fresh lemon; herbal teas served cold on ice; electrolyte water; and coconut water.

Food Before & After Exercise

A high-carb breakfast is very important for athletes. The carbs will increase blood sugar for morning workouts, or allow for full glycogen stores if you’re doing an afternoon workout. For optimal comfort and performance, time morning meals so that food is out of the stomach by the time you are ready to exercise. Maximize recovery after training workouts with nutrient-dense balanced meals.

Fiber

Fiber is another very important component to an athlete’s health. Fiber is one part of foods that is almost always taken out during processing – yet another argument for reducing processed foods in your diet! Since processed foods are so low in fiber, many Americans do not get enough fiber on a daily basis. Fiber attracts water into our intestines and then initiates the contraction of intestinal muscles, which helps maintain bowel regularity. It also lowers cholesterol by increasing the cholesterol utilization in our blood to dispose of bile acids. Many athletes will experience cramping during workouts. With a high-fiber diet, they can eliminate waste more efficiently and decrease digestive discomfort. Fresh fruits and vegetables are great sources of fiber, as well as whole grains, flax, beans and lentils.

Nutrition & Exercise: Fats

We’ve covered carbohydrates and protein, but the picture is not complete without fats. Including healthy fats in your diet will help you bring your athletic performance to an optimal level. Fats make up the membranes of each of our cells, and energy is produced within each cell. So, we need plenty of healthy fats so that our cell walls are strong and sturdy and energy can be produced efficiently.

Fats also store the fat-soluble vitamins A, D, E and K. All of these vitamins are essential for a healthy body, and without the fat, we lose our stores of them.

When we have the right balance of carbohydrates and fats, we are optimally burning carbohydrate stores to fuel our workouts and also our brain. And as these carbs are being burned, fat stores are also being burned. Therefore, a little extra healthy fat in the diet actually helps us burn more fat during our workouts. Fat-burning comes to a halt when our balance of carbs and fats is off and we are not utilizing them properly inside our bodies. While most people do not burn fat very easily, athletes have the ability to mobilize and burn fat stores during exercise if their workouts are frequent.

The best sources of healthy fats include lean meats, fish, eggs, olive oil, coconut oil, flaxseed oil, nuts, seeds and avocados.

Fats, Exercise Intensity & Endurance

During low-intensity exercise, the body will use fat-burning as its major energy source. Since the demand for energy is slow, fat is more easily burned. During long endurance exercise (90 minutes or more), the body begins to run out of stored glycogen (carbs). The body wants keep some glucose stores to fuel the brain and central nervous system (remember, the brain can only use carbs for energy, so our body protects the brain by keeping some carbs on hand at all times). So, it releases a hormone called glucagon into the blood. Glucagon stimulates the fat tissues to release the fatty acids into the blood, which are then used as fuel. When exercising for longer periods of time, eating during a workout is absolutely crucial. This allows for maintenance of blood glucose levels and ensures there is enough glucose for the brain and muscles. When you eat during long workouts, you extend your glycogen stores for 3-4 hours, which allows you to perform optimally for much longer periods of time. Sometimes just a banana or orange slices is enough. Some people prefer the goos/gels, or things like shot blocks or sports beans. Anything with some sugars and electrolytes works.

Tomorrow I will wrap up this sports nutrition segment with some brief information on hydration, bone health, free radicals, fiber, and eating before or after a workout.

Nutrition & Exercise: Protein

On Friday, I talked about the importance of carbohydrates in the diet of someone who exercises frequently. Carbs provide the main source of fuel for athletes, and are absolutely necessary for optimal performance. However, protein is also very important.

The role of protein is to build things that our bodies need to run efficiently. Protein creates enzymes, hormones, lipoproteins, muscle tissue, connective tissue, red blood cells, and immune system cells. Proteins are the building blocks of all of our cells and are used to build muscle during strength training and repair muscle after a hard workout. When we consume protein, our neurotransmitter and hormone production increases, which enhances our performance.

Protein also replenishes our hemoglobin, which is a protein found in red blood cells. Hemoglobin binds to oxygen and transports it during exercise so we can breath more easily. If we don’t consume enough protein, we will be unable to replenish our hemoglobin and it will be more difficult to get oxygen during exercise.

About 20% of our muscle tissue mass is made up of protein, particularly the parts that are responsible for muscle contraction. If we are not consuming enough protein, it will be difficult to maintain muscle mass and the muscles we do have will not work as efficiently as they could.

There are two types of proteins: complete proteins and incomplete proteins. Complete proteins contain all of the essential amino acids, and can be found in foods such as eggs, beef, poultry, fish, quinoa and soybeans. Incomplete proteins are missing one or more amino acids, and can be found in vegetables, nuts, seeds, beans and lentils. Since complete proteins are most likely to be found in animal food sources, it is very important for vegetarians to eat a varied diet. This will help ensure they are receiving enough of each type of amino acid so they can get all the benefits from their proteins. I recommend getting your protein from a whole food source rather than a protein powder whenever possible. Protein from whole foods is more bioavailable to us, and will be more efficiently used within our bodies.

Tomorrow… the importance of fats for athletes.

Nutrition & Exercise: Carbohydrates

My sports nutrition class finished yesterday. I enjoyed it, but I don’t think I want sports nutrition to be my main focus. The idea of being an athlete’s nutritionist is pretty daunting, to be perfectly honest! I think part of the hesitation for me is that I have such a hard time with nutrition when I’m training for something, and I know that food and exercise combinations are extremely specific to each individual. When I have trained for the marathons I’ve done in the past, it’s been a challenge to figure out what and when to eat such that I have enough energy for a 3-hour run but I’m not still digesting my food when I leave on that run.

Luckily, there are others who love the idea of being a sports nutritionist! They can have all the athletes for clients. But I still did take away some great knowledge from the class as far as what the different macronutrients (carbohydrates, fats, protein) do inside our bodies when we are exercising a lot and burning them for fuel. Today I’m just going to touch on carbohydrates, and I’ll cover fats and proteins sometime next week.

Carbs are the backbone of an athlete’s nutrition program. They are the most energy-yielding nutrient one can consume, because they can be burned both anaerobically and aerobically. Anaerobic exercise includes things like sprinting, climbing hills, or isometrics. Aerobic exercise includes endurance training such as running, walking and swimming. Carbs also are the main source of fuel for our brain and central nervous system. They depend on carbohydrates for proper function. When we eat a carbohydrate, it is broken down into glucose molecules and that glucose is either burned for energy or stored, depending on our activity levels. Glucose that is stored turns into glycogen, and is stored in our muscles and liver. We can dip into these stores during our next workout.

Athletes (and, everyone!) should focus on nutrient-dense carbs such as leafy greens, sweet potatoes, bananas, watermelon, grapefruit, oranges, berries, other fresh fruits and vegetables, and whole grains. Try to avoid empty carbs such as sodas, juices, cakes and cookies, sugary or processed cereals and candy.

Many people have experimented with low-carb diets. They were certainly popular and many had success on them. I won’t go into the pros and cons of low-carb diets right now, but I will tell you that they are not ideal for someone who is exercising a lot. Any initial weight loss on a low-carb diet will be due to lost glycogen stores (from our muscles and liver) and also a reduction in water retention. Once all of our carbohydrate stores are used up, the body has no choice but to begin breaking down proteins for energy. If we’re not consuming carbs but we are exerting energy, we need to find something other than glucose to burn as fuel. Protein from our muscles will be broken down into amino acids, which are then used for energy. This results in decreased muscle mass, which hinders the performance of an athlete.

But remember, try to consume healthy, beneficial carbohydrates that will not only provide you with fuel, but also with other vitamins and minerals that can be used to support your health. I avoid sugary sports drinks (especially those made with fake sugars) and use water or coconut water for hydration. A Gatorade may quench your thirst and give you the electrolytes you need to finish a workout, but I hate the idea of also putting sugar or fake sugar into my body at the same time. Go for the more pure drinks, and supplement them with a piece of fresh fruit.

I’ll talk about protein and fat for athletes next week…

Note: Fruit photos above were taken by my sister, Alice Dickherber. Look for them (and many others!) on my new website (link is at top of blog home page) soon!

Recipe: Cilantro Pistachio Pesto

This was the first week of our CSA delivery. CSA stands for Community Supported Agriculture, and it involves purchasing a share of a local farm and receiving a delivery each week of whatever was harvested at that farm. It’s really great because all of the food is local, fresh and organic. Right now it’s all greens – spinach, romaine, and a couple of other types of lettuce. We also got big bunches of parsley and cilantro.

So, we’ve been eating a lot of salads at our house, as well as adding lettuce, spinach and cilantro to our sandwiches and smoothies. On a recent visit to a local restaurant, my veggie wrap contained cilantro pistachio pesto that was delicious. I decided to come up with my own version using the cilantro from the CSA.

This was quick and easy – I just threw a few things together and didn’t give it much thought. We used the pesto on sandwiches and as a dip for veggies and crackers.

Recipe

Cilantro (I used about ½ bunch)

Shelled pistachios (I used about ¾ cup, unsalted)

Olive oil

Sea salt (to taste)

Mix ingredients in a food processor. Add olive oil slowly until desired consistency and taste. Serve!

This is just something simple, but the idea is that you can make your own spreads at home using a few whole ingredients. The CSA will force me to become more creative with what I make, so hopefully this is just the start of many new experiments in the kitchen!

As you can see, the pesto didn’t last long…

Fiddleheads!

A few weeks ago, Ed came home from a weekend in Maine and told me he got to eat fiddleheads. I had heard of fiddleheads before, but didn’t know anything about them. Then this past weekend I was in Boston at a wedding shower for my future sister-in-law, and fiddleheads were served with the other veggies. I ate as many as I could since Ed had been so excited about them, but when I got home I decided it was time I did some research to figure out what they are all about.

As it turns out, fiddleheads are superfoods!

Fiddleheads are the unfurled leaves of the fern plant, and they are harvested in early spring. They are picked before the leaves are exposed to full light and fully opened, so they are still curled up tightly. Ferns may have five or more fiddleheads, but it is recommended that only three fiddleheads are harvested for sustainability reasons.

There are many different types of fiddleheads, and they are only available seasonally. Since they are not cultivated, they are harder to come by and can be very expensive. Fiddleheads are found primarily in New England, and fiddleheads from the ostrich fern and cinnamon fern are the most common. Most fiddleheads must be cooked, because they contain shikimic acid, a compound found in certain plants that can upset the stomach when consumed. The cooking will alter the plant such that the shikimic acid can no longer hurt the stomach.

Now onto the exciting part…

Research has shown that fiddleheads contain twice the amount of antioxidants as blueberries! Blueberries have always been known for their high amount of antioxidants, so when I learned that fiddleheads have twice as many, I was shocked. In addition to antioxidants, fiddleheads contain omega-3 fatty acids, fiber, and many other vitamins and minerals. I’m glad I took Ed’s advice and ate a lot of them in Boston last weekend!

Fiddleheads taste sort of like asparagus – they are pretty mild. Some people like to pickle them, which I know Ed would love. I found a recipe here if you live in the New England region and want to try it! In the meantime, to all my Maine and Massachusetts readers, if you ever come across fiddleheads at the grocery store, farmer’s market or on the menu at a restaurant, I recommend trying them. They are extremely healthy and taste great!

Dear PWN,

“I buy pre-washed baby carrots for convenience reasons. Today, they tasted like chemicals… why?”

I thought this was such a great question. First, let me distinguish between baby carrots and pre-cut baby carrots. Real baby carrots are carrots that are grown and picked early – they are young and small and have a slightly different taste than more mature carrots. Real baby carrots are harder to find, but they are delicious.

Pre-cut baby carrots are mature carrots that have been run through the cutting machine to give them their perfectly rounded, bite-sized shape. The first pre-cut baby carrot was invented in 1986 as a result of a farmer having too many deformed or misshaped carrots. He didn’t want these to go to waste, so he sent them through a potato peeler and a green bean cutter, and created baby-cut carrots. Now, baby-cut carrots are made from a type of regular carrot that is specially bred to contain more sugar than other carrots, and also to have a brighter orange color. This may be why kids love baby-cut carrots so much – they are sweet and colorful!

Prepackaged baby carrots are everywhere, and like the PWN reader stated, they are SO convenient! Kids love them, they save time because you don’t need to scrub/peel/slice them, they are perfectly sized for dipping, and you can even buy them in individual bags which makes them extra easy to use for snacks and lunches.

So, why would anyone take the alternate route and buy carrots that are bunched together and covered in dirt?

Well, apparently after they are cut, pre-cut baby carrots are dipped into a solution of water and chlorine. Since they no longer have their protective skin, the water and chlorine solution is a way to clean them and prevent bacteria from growing. The carrot only stays in the solution for 5 minutes or less, and is then dried using a centrifugal drier.

So, my reader was exactly right when she said her baby carrots taste like chemicals! I am actually disappointed to learn that this is where baby-cut carrots come from. Wouldn’t we all rather have a fresh, misshaped carrot than a tiny baby carrot that is perfectly rounded and dipped in chlorine? A water and chlorine solution is actually very typical for washing food products, and some believe it to be perfectly safe and effective. However, I would personally much rather hand-wash my fruits and vegetables in my own fresh water.

I recommend buying real carrots and preparing them yourself. This takes more time, but then again I have repeatedly said that eating good, healthy whole foods is more time-consuming than eating convenience foods. If you buy organic carrots, you can just take a good scrubber and scrub the surface under water and then slice the carrot. When the carrots are not organic, I usually use a peeler first and then slice it. I find that real carrots taste much fresher than the pre-cut baby carrots, and scrubbing and slicing is a quick process once you get used to it. I haven’t done a financial analysis on buying pre-cut baby carrots vs. buying fresh carrots, but I imagine you save some money buying fresh as well.

Thanks for the great question!

Weight Watchers Experiment: Follow-Up

Some of you may remember when I had to do a research report on Weight Watchers (read about it here and here). Well, it was exactly five months ago today that I purchased those Weight Watchers-branded Blueberry Muffins and Lemon Crème Cakes, and I want to follow up on the experiment I conducted.

I bought the processed muffins and cakes to bring into my class as a visual during my presentation. I wanted my classmates to see the endless ingredient lists, which began and ended with things like hydrogenated oils and refined sugars. However, after the class, instead of returning the food for a refund, I opened one muffin and one lemon crème cake and put them on a plate and left them on the counter. Someone – I won’t mention any names – thought they were up for grabs and took a bite out of the lemon crème cake. Needless to say, he was pretty disgusted with the taste and didn’t go back for more…

After that I moved them into an empty cabinet and they’ve been sitting in there, untouched and uncovered, for exactly five months. Today I pulled them out and took photos to show you how much they’ve changed:

Or rather, how much they haven’t changed! Not a trace of mold, no trail of ants, no flies, and no rotting or foul smells. They’ve hardened a bit, but that is the only difference between the food five months ago and the food today.

Why? Because they are so highly processed. And if the food is staying so in tact outside the body, who knows what it’s doing inside the body! But my guess is it’s not being metabolized properly. More likely it’s being stored as fat. It contains very few nutrients that are actually needed by the body, so provides little nutrition or fuel. Michael Pollan, in a recent interview, said “don’t eat food that’s incapable of rotting. If the food can’t rot eventually, there’s something wrong.” The blueberry muffin and lemon crème cake would be wrapped up in the category of “incapable of rotting”. Pollan calls these things “edible foodlike substances,” not actual food.

The muffin and cake are representative of thousands of other food products that are available in the grocery store nowadays. Obviously it’s difficult to avoid ALL processed foods. It’s doable, but probably not all that realistic. But if we can just focus on purchasing the foods that rot, we will be doing our bodies a huge favor. Fresh fruits and vegetables, whole grains, meats, fish, nuts, seeds, beans, fresh homemade pie… all of those things will eventually go bad and decompose. And when eaten, our bodies will be able to break them down, benefit from all of their nutrients, and dispose of the waste that is not needed. These types of foods are supportive of health and much less likely to contribute to fat storage and other imbalances.

Just something to think about as we begin our week…