Favorite Football Snacks Week 3: Onion Dip (Part 2)

So last week I focused on major brands of store bought onion dip. At the conclusion of the article, I discussed that most store bought onion dips a riddled with fillers, preservatives, stabilizers, and other things you don't want in your body.

This week we are looking at alternatives to store-bought brands. First up we have onion dip the way my mother made it, using Lipton's Recipe Secrets Onion Soup Mix.

THE GOOD: By mixing your own dip you have control of the dairy aspect of the dip. You can use full fat sour cream, low-fat sour cream, or even plain yogurt. You have the option of controlling the calorie content.

THE BAD: High sodium content. Most of these pre-packaged soup mixes are more salt than any other flavor (tip: ingredients on nutrition labels are listed in order of quantity of ingredients). In this case, salt is the second most abundant ingredient. The good news is the facts on the nutrition are listed for the mix itself, they are not based on the mix once mixed with another substance. However, the serving size of onion dip was 3 Tbsp per serving, and the mix serving size is 1 Tbsp which is fairly close to a proper serving ratio.

Just one serving of the onion dip contains 25% of your daily value. If you were to consume the packet in one serving, you would be getting 200% of your daily sodium intake.

THE UGLY: Those sneaky fillers and preservatives are still there! Cornstarch, MSG, and all those things you hoped to avoid by making your "homemade" dip are still hidden in the mix. The mix also contains caramel coloring.

A few notes about the ingredients:
Cornstarch- a filler and thickener; made from a corn using water- no harsh chemicals used
Autolyzed Yeast Extract- Flavor enhancer; yeast broken down to protein form
Caramel Color- "natural" coloring made by heating carbohydrates, often using sulfite or ammonium compounds
Partially Hydrogenated Soybean Oil- aka Trans fat; Products do not have to list trans fats below 1g, though most products containing any type of partially hydrogenated oils contain trace amounts of trans fats
Monosodium Glutamate (MSG)- a flavor enhancer lower in sodium than table salt; Frequently blamed for side effects, but research data shows little evidence for these.
Disodium Inosinate and Disodium Guanylate-  used together under the name of disodium 5' ribonucleotides; frequently used with MSG; often derived from fish; flavor enhancer; should be avoided by people with gout, uric acid kidney stones, and asthma
sulfur dioxide- at base level a toxic gas; used as an antioxidant; can cause allergic reactions to people with "sulfite" sensitivities and asthmatics

THE VERDICT: F; The only upside to this "homemade" solution is calorie control. However, there are more chemical ingredients than real ingredients in this mix, and the sodium levels are through there roof.

Favorite Football Snacks: Week 2 Onion Dip (Part 1)

Anyone who knows me knows my love of onion dip. In high school my diet consisted of onion dip and chicken fingers. So it only seems appropriate to feature this snack food. A lot of the nutrition for onion dip is very similar to that of ranch dip.

There are a lot of different onion dips on the market, so this week we are focusing on store bought onion dip. Next week we will talk about homemade alternatives.

First up we have:
Dean's French Onion Dip, Frito-Lay Onion Dip, and Heluva Good French Onion Dip

I'm lumping all three together because nutritionally they are all very similar although each uses different ingredients.

 THE GOOD: Um...is there really anything good. Dean's and Heluva Good have some calcium.

THE BAD: This is not a low calorie/low fat food. Dean's and Helluva good have fairly high levels of saturated fat. (Fruit lay brand has more filler than dairy= lower fat but less dairy). When you see how low the nutrient value is- do you really want to waste that many calories? (And we didn't even talk about the calories from the chips!)

THE UGLY: The fillers, stabilizers, emulsifiers, etc. These things are full of crap. All three have Monosodium Glutamate (MSG) and modified food starch. The shelf life on these guys is way too long. Some of the fillers are put in to reduce the caloric load of the dairy. The amount of processed food stuffs and chemical compounds in Dean's and Frito Lay Brands are terrifying!

THE VERDICT: Dean's and Frito Lay each get a solid F. Little to no nutrient value, saturated fat, and indigestible preservatives. It may taste good, but it's not worth it. Helena Good gets an F+ for having slightly less chemical additives. 

A Few Notes About Ingredients:

Monosodium Glutamate (MSG)- a flavor enhancer lower in sodium than table salt. Frequently blamed for side effects, but research data shows little evidence for these. 

Modified Food Starch: Primarily used as a filler and thickener. "Modified starch, also called starch derivatives, are prepared by physically, enzymatically, or chemically treating native starch to change its properties" Source: https://en.wikipedia.org/wiki/Modified_starch

 

Dean's Onion Dip:

Hydrolyzed Protein- protein that is broken down to its core 

amino acids. Commonly derived from boiling in strong acid (like sulfuric acid) or strong base. (Ew!)

Sodium Hexametaphosphate- preservative; generally recognized as safe my the FDA, but amounts are limited and regulated; completely chemically derived

Locust Bean Gum and Guar Gum- naturally derived thickening and gelling agent; may cause some gastrointestinal issues in large quantities but safe.

Soy Lecithin- emulsifier and stabilizer; derived from soy plants but low allergy risk; also used as a supplement a good source of choline; generally regarded as safe; may contain GMOs

Carrageenan- thickener and gelling agent; naturally derived from seaweed; generally regarded as safe; may cause gastrointestinal issues

Yellow 5 & 6- Man made; "derived primarily from petroleum and coal sources"(http://www.fda.gov/ForConsumers/Consumer Updates/ucm048951.htm); there is a known but uncommon allergy to Yellow 5

Frito-Lay Onion Dip:

Hydrolyzed Protein (Gluten), Artificial Color -see above

Acetic Acid and Citric Acid- usually naturally derived, generally harmless

Sodium Ascorbate- antioxidant; derived from ascorbic acid; generally safe; created by dissolving ascorbic acid in water with sodium bicarbonate (baking soda) as the catalyst

Yeast Extract- similar to MSG, flavor enhancer (essentially vegemite)

Canola Oil- is an oil derived from the rapeseed plant; frequently genetically modified

Datem-diacetyl tartaric acid ester of mono and diglycerides; emulsifier; generally excepted as safe manufactured through chemical synthesis

Heluva Good French Onion Dip:

Potassium Sorbate- synthetically derived by neutralizing sorbic acid and potassium hydroxide; inhibits mold and yeast growth; safe in regulated levels

AND NOW...

The "all natural" Trader Joe's Carmelized Onion Dip.

As the name of the product should indicate the "carmelized" onion dip has a bit of a sweeter taste than the other brands, but this is the only "healthy" brand I've liked so far- and it's about half the price of the other "healthy" dips.

THE GOOD: No artificial colors or flavors and no preservatives. 

THE BAD: Less additives equals more fat and calories. Trader Joe's brand is 70 calories per serving size, versus the 60 calories of the other three brands. It's also void of many of the flavor enhancers of the other brands, and therefore contains a lot of sodium to aid flavor. One serving contains 10% of daily sodium value.

THE UGLY:  Still contains many naturally sourced additives (xanthan, carob bean, and guar gum; modified corn starch, yeast extract). 

INGREDIENTS:

(note: I am skipping ingredients I have previously discussed during this article)

Cultured Dextrose: a preservative derived of fermented sugars; uses "good bacteria" to inhibit mold growth; still under study by the FDA

THE VERDICT: The Trader Joe's dip gets a "D" rating. While not full of artificial fillers and additives, it still has many "natural additives" and high fat, saturated fat, and sodium content.

Favorite Football Snacks- Week #1: Buffalo Sauce

So today is the first NFL game of the season! In honor of my favorite sport to watch on TV, I'm beginning a new series that breaks down a bit of nutritional information on our favorite Football snacks.

The number one football snack among my friends seems to be Buffalo Chicken Dip. Most people make there own dip, so I decided to break it down to the primary ingredient- buffalo sauce.

What the heck is buffalo sauce?

Basically- Hot sauce, butter, and vinegar (no wonder it taste so good) and a few extra seasonings that vary per recipe.

So let's look at the most popular brand- Frank's Red Hot.

Source: Frank's Red Hot Website

THE GOOD: This is a low calorie, low fat sauce with very little additives. The vinegar is natural preservative. Homemade buffalo sauce tends to have butter (calories) and many add flour as a thickener (more calories). This product is gluten free and vegan.

THE BAD: This product has pretty high sodium levels. (This is a theme we will see through most of our favorite football snacks.) It also has no nutritional value.

THE UGLY: "Natural Butter Type Flavor." What the heck is this? After a couple searches, I'm no closer to an answer. According to Frank's reps it contain no dairy or animal products. Which leads most people online to jump to the conclusion that it is plant sourced. However, the term "natural" is not controlled by the FDA AND most chemicals are "naturally" sourced. However, it is deemed low concern by the FDA (http://www.ewg.org/foodscores/ingredients/7786-NaturalButterFlavor).

A few notes about the ingredients:
Canola oil- often genetically modified, this product does not have a no-GMO's label
Xantham Gum- a naturally derived stabilizer and thickener
Sodium Benzoate-  preservative (generally perceived to be harmless)

THE VERDICT: In the realm of processed food, I'd give this sauce an A-/B+. If you make your own sauce at home it will not be as low calorie due to the use of butter (why companies use imitations in the first place). If you want to take the extra time to cook your own buffalo sauce- go for it! But Frank's is a low fat option, and friendly to all those vegans out there (who probably won't be having buffalo chicken dip).

Pour some sugar on me...

During the summer, I teach musical theatre at a camp in Queens, New York. The first day of camp we went around the circle, and asked each kid to tell us their name, age, and one random fact about themselves. When my turn came-after omitting my age of course-I got to the fact part and blurted out, "I don't eat candy anymore." I heard several audible gasps from the circle. I added "except for dark chocolate" to calm the conversations. Several of the girls seemed to calm down a bit, especially the one whose interesting fact was, "I love chocolate."

It has been nearly two months since I've had any candy. As per my self-inflicted(?) dietary restrictions, I am allowed dark chocolate. In the past, I've found this very affective in curbing my sweet tooth. However, this has been the most dramatic overhaul of my diet to date, and sometimes even that doesn't help.

Here are a few highlights (and cheats) of this process:

-Salt cravings- During the first two weeks my body craved salt just as much as it craved sugar. This was a bit unexpected, but makes complete sense scientifically. I won't bore you with details- but there is a connection. I found myself really craving olives and pickles. 

- Bagels- So in my initial plan Bagels were out. Bagels contain a lot of sugar. But I found that there aren't a lot of non-sweet breakfast items that you can grab on your way to work. So the first couple weeks I let myself cheat on this, as I considered it the lesser evil over pastries. I also found that the sugar in the bagel really helped curve cravings, while still not giving in to my desire to eat something sweet. After the first two weeks, the need for a bagel subsided and I returned to my usual breakfast of fruit and protein (usually turkey bacon and eggs). I also added in real oatmeal- as opposed to the prepackaged sugar laden oatmeal of my childhood. I haven't fully adapted- I added a bit of agave, but meanly just flavor the oatmeal with cinnamon and nutmeg. Yum!

- Artificial Sweetners- Many people replace sugar with artificial sweeteners when they reduce or eliminate sugar from their diets. This was never a viable option- I do not allow artificial sweeteners in my diet. The point of reducing sugar in my diet is to improve my health. Adding chemicals to my diet would be counterproductive. I'm so strict in my no artificial sweeteners rule that I won't chew gum with artificial sweeteners.

-Caffiene- My original plan was to eliminate sugar and caffiene at the same time. Of course, this was a terrible idea. Both sugar and caffiene have addictive properties. The rule with breaking addiction is one at a time. So caffiene stayed away for about 4 days. However, I have been brewing my own tea from home to prevent myself from buying tea with any added sugar.

- Cheats- I'm not perfect and I do cheat. My goal was to not punish myself for cheats, but to acknowledge and keep track of them. This level of accountability has helped a lot. I allowed ysef to enjoy a cupcake at a party after the first week. Two weeks ago, my need for sugar was intense- I stood in a deli analyzing the sugar content of every cookie there. I finally settled for Pepperidge Farm Chessmen- which only have 5-6 grams of sugar per serving. Everything else had 10+. But overall I'm really impressed at the low number of cheats I've had in the past two months.

- Energy- In the last couple months I felt a huge energy drop. One of my hopes was that after a few weeks withput sweets my energy would balance. This, sadly, is yet to happen. This may be linked to the caffiene dependence, so that will be the next step.

The next step
So now that I've successfully reduced my sugar intake, although I'm definitely still in the process, my next step is maintenance. What cheats do I allow myself in the future? How often can you cheat without inducing a habit? Of course the best option is to not cheat, but I would like to occasionally have a cupcake for a birthday, etc. For now my resolution is to allow a few chests in the cookie/cupcake realm, but stand fast by the candy. The real challenge for me will be around Christmas, when my seasonal job tends to amplify my sweet tooth, and free treats are all around!

It begins with a juice cleanse...

Since I have this lovely fitness/health nutrition blog, I thought it would be a great spot to write a little bit about my current journey to be happier and healthier.

My current goal is to reduce my sugar intake drastically- specifically refined sugar. I've been trying to do this for a while with little success. My first step was to get rid of the candy in my house. However, this just seemed to prompt more impulse buying of candy and sweets. I've also recently experienced an increasing amount of fatigue, which means the sugar and the caffeine have got to go!

SO…yesterday began my first day of my sugar nixing diet. I started with my favorite BluePrint Cleanse. I'm a big fan of the Blue Print juices because they are both organic and cold pressed (I mean what's the point of a juice cleanse if your juice is sprayed with pesticides or full of GMO's). Blue Print also has a great balance of fruit, vegetables, and a splash of protein in the form of cashew milk. For me a juice cleanse is not about weight loss, its about resetting your body from all the crap we put into it daily.

I only do single day juice cleanses with a step down process. I have a high metabolism, and it's not easy to make it through a day without solids- much less three. I also allow myself to supplement if needed with organic, raw fruit and veggies. So a couple strawberries won't ruin the whole plan. Today is my second day- which is half juice and half solids. Today I am vegan, gluten-free, and organic. This means I concentrate on fruit and vegetables. So far I've had a banana and cashews, and I'm working on my first juice. I can't wait for chips and salsa.

The third day I introduce dairy back in- not too rich though! Yogurt, a bit of light cheese, etc.  After the third day life resumes (with hopefully better choices). This time life resumes with some changes. Here are my new goals.

FOODS I WILL NOT EAT:
- cookies
- candy
- ice cream (not a problem for me)
- doughnuts (also not a problem)
- drinks with sweeteners (I'm addicted to Honest Tea right now)
- cupcakes
- bagels (not a sweet- but a ton of sugar and these seem to go hand in hand with sugar cravings)
- breakfast pastries
-milk chocolate
- cereal

FOODS THAT I ALLOW: (many of these I hope to trickle down with time)
- dark chocolate
- all fruit
- agave and honey
- fruit snacks (100% fruit juice only)

Instead of punishing myself for slipping, I've decided to simply track my performance and see how I do. I'm hoping that after a few days my energy will go back up and I will feel better than ever!

Healthy Hangover Remedies

In honor of Cinco de Mayo, I bring you a few of my personal favorite healthy ways to combat the after effects of drinking. 

We all know that alcohol isn't great for our health. Sometimes our body likes to give us an unfriendly reminder the next day. Everyone has their own secret remedy from the "hair of the dog method" to hydrating sports drinks to grease laden junk food. Here are 5 healthy ways to cut the edge off of your hangover.

1. Water with sliced fruit
Water seems the obvious choice, but after a night of drinking our bodies are dehydrated past the point of just water cures. Water is best before, during, and shortly after. Once the dehydration sets in the body has to replenish electrolytes. To beef up your water grab whatever fruit you can find (citrus like lemons, limes, and grapefruit work exceptionally well), wash, slice, and throw in your water. If you stir it around a bit, the water will get slightly muddled and even tastier. Other good additions include strawberries, cucumbers, and even a few drops of peppermint oil, which aids digestion.

If you feel a bit nauseous, try the same concoction with unflavored seltzer. Seltzer gives all the benefits for hangovers that people swear by in  sugary sodas- but with no added ingredients or sugars. Drink it plain or go crazy with fruit. (On a side note I personally wouldn't try throwing peppermint oil in with seltzer.) A little bit of science for you guys.


2. Coconut Water

Coconut water has become super trendy in the last couple years, and it deserves most of the hype. This is a natural sports drink. Rich in potassium and magnesium, key electrolytes for water absorption. Unlike other drinks, the sugar in coconut water is food sourced fructose, instead of the added sucrose and dextrose in Gatorade. Zico coconut water has nearly half of the sugar and twice the potassium of lemon-lime Gatorade. Our bodies absorb vitamins and minerals better through food sources than with supplementation, so coconut water is a great way to pack in these nutrients. 

If you've never tried coconut water, I find the flavor to be a bit off putting at first- but don't give up. Different brands taste a bit cleaner than others, and there are flavor options, but be aware that these may be less healthy than the plain. For instance, the Zico brand chocolate flavor has added coconut milk, which means extra calories.

Bonus tip: Coconut oil can also be helpful. "Oil pulling," or gargling with extra virgin coconut oil, can be a great morning boost. Like mouthwash it disinfects and cleanse the mouth. The theory behind "pulling" is that the oils disinfecting properties actually help draw toxins out-something your body needs after a night of drinking. And it makes your mouth feel super clean. Make sure to gargle with extra virgin coconut oil for at least five minutes (the longer the better- I do it while I shower), and make sure not to spit it out down a sink drain- toilets and trash cans are the best option.

3. Bananas

Drinking depletes the body of sugar and water. Bananas are full of natural fructose (fruit sugar), and are one of the best food sources of potassium. Bananas are also very easy on an upset stomach. Which makes this the ideal grab and go hangover cure if you have to be somewhere the next morning. Bananas also boost the metabolism- the faster your body can metabolize all the alcohol in your body the better you feel.

4. Herbal and detox teas

Tea is a powerful detox tool, and once again a way to rehydrate (you see a pattern here). Avoid black tea, as it has higher caffeine content, and therefore can just further aggravate dehydration. If you need a caffeine fix go for green tea, however the best teas for hangovers are herbal teas with no caffeine. Try to find teas with detoxifying ingredients like dandelion, fennel, and licorice, or digestive aids like peppermint and ginger. The Japanese Kukicha twig tea is another great detox tool. My personal favorite tea for hangovers is Traditional Medicinals' Everyday Detox series. 


5. Tortilla Chips

Okay, so this is not the most healthy hangover cure- but I offer this as alternative to greasy potato chips (my personal cure for years), French fries, fried chicken, cheesy poofs, etc. The key thing for most of these food's curative power is a high sodium content. Sodium is a necessary electrolyte that alcohol depletes. Grab a bag of organic blue corn tortilla chips- for once avoid any low sodium options and dig in and enjoy the salt. Drinking a liquid while you eat them replenishes the water and electrolytes at the same time!

Runners Up for hangover cures:
-eggs (I can't handle the smell or taste when I'm hungover, but if you can keep them down- go for it!
- whole wheat toast with honey (the honey will metabolize quickly and the toast will follow)
- apples and apple sauce (similar to banana without all the potassium)

Spring is here! (And so is pollen)

It's finally spring! After a frightfully cold and long winter, I'm ready to get out doors for a nice run. Unfortunately, spring also means pollen which can make running, or even being outside, difficult. Here are a couple tips to make breathing a little easier this spring.

1. Weather
Weather patterns affect pollen counts. Pollen counts are heaviest in the morning, and taper off throughout the day. Running the day after rain is great, because rain has washed away pollen, but be aware that 2-3 days after rain pollen levels spike. Also avoid running on windy days, as the wind drastically increases the pollen in the air. The weather channel offers a daily pollen tracker on their website that can help you gage daily pollen levels.

2. Shower after running
During heavy pollen season, pollen falls directly on to us. Add in a little sweat and suddenly pollen is sticking to you. Pollen also sticks to hair and clothing. If you are on the go and don't have a chance to shower, try to pack a wash cloth and wipe down your face and arms to keep pollen away from your nose, mouth and eyes.

3. Wear Sunglasses
If you tend to get puffy or itchy eyes from pollen, throw on a pair of sunglasses. They work as a bit of a barrier between your eyes and pollen, plus they protect your eyes!

4. Time of Day
When pollen is in play other irritants in the air can suddenly become a bigger issue than normal. Avoid running during and directly after peak rush hours when the air is more polluted. Early mornings before heavy commute begins, mid afternoon, and, when daylight hours last longer, late evenings are the best times for lower air pollutants.

5. Nasal Rinse
A quick rinse of the nostrils will help clear pollen that has entered the sinuses during a run. While the Neti pot is a popular choice, this option is harder on the go, because water has to be sterilized before use. Many drugstores now carry sterilized saline nasal rinses in small bottles that easily fit into a backpack.