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"Let Food Be Thy Medicine"
Hippocrates
 
January 2014 
In This Issue
2014 Trends
Food Focus: Healthy Tips
About Jean Varney
Quick Links

  
Jean Varney
Jeannie Varney
 Nutrition Consultant
 HC, AADP
703.505.0505

 

  
  

Happy New Year!  I hope you took some time off over the past 6 weeks to relax, enjoy the holidays and reflect on challenges faced and progress made these last 12 months.   Did you set personal goals for 2014?  Resolutions routinely bring renewed attention to our health and this year is no exception.  In fact, nationwide, our interest in improving wellness through diet and lifestyle changes is soaring.  Need proof?  Look no further than the aisle of a supermarket or the App Store.  Below are some of the more popular trends that seem to be taking hold as we seek out ways to slim down, increase our energy and avoid illness.  If you've resolved to make 2014 healthier than 2013, maybe some of these trends are worth considering.  See the food focus section for my simple tips to help you get started. 

 

 
 Best,

   

  Jeannie

 

 

2014 Trends  

 

Sustainable Food: Consumers continue to seek out food that is better for themselves and the environment.  More of us are choosing cuisine that is pesticide and hormone      free, organic and produced with less water and fossil fuel.  Purchasing local foods, grass-fed and game meats, items in eco-friendly packaging, and sustainable seafood will ensure this worthy trend continues.  Also, consider cutting down on the amount of food you waste. Eat dinner leftovers for breakfast or lunch and use the stalks/stems of veggies in soups, stir-fries, and baked dishes.  Boil the bones from your roast chicken or steak and use the incredible tasty and healthy broth to cook rice (brown of course) or make soup.  Don't forget to recycle and compost - To jump on this bandwagon, visit your local farmer's market, fishmonger, or butcher.  Look for foods packaged with recycled products and bring your reusable bags to the grocery store. 

 

Clean Eating:  More and more Americans are choosing foods with minimal ingredients that they actually recognize.  Consumers are demanding that plants be grown without pesticides or genetically modified organisms (GMOs), that animals be raised without antibiotics or growth hormones, and that packaged foods be prepared without preservatives or artificial sweeteners/flavors.  I love this trend, which is all about eating real, whole food.  Limiting foods with several ingredients (especially ones you can't pronounce) will help ensure you're eschewing the processed stuff.  Instead of eating a 490-calorie piece of banana walnut bread from Starbucks that contains 11.5 TEASPOONS of sugar, grab a banana and a handful of walnuts.  That's clean eating!

 

Reducing Sugar:  We're finally getting the message that the amount of sugar we're eating is damaging to our health and waistline.  More than 50% of Americans are trying to reduce or eliminate the amount of "sweet stuff" in their diet, which on average equals 22-28 teaspoons a day.  Bravo!  Worry less about the sugar found inherently in foods like plain milk, plain yogurt, fruit, veggies and whole intact grains but rather focus on eliminating foods that contain added sugar.  Think you don't eat sugar?  Check out your peanut butter, salad dressing, condiments, marinades, fruited yogurt, oatmeal, juice, breads, crackers, baked goods, cereals, frozen meals, energy bars, pasta sauces, soups, sodas, flavored waters, flavored coffees and sports drinks.  Females should limit their added sugar intake to 4-5 tsp./day (16-20 grams) and males 6-7 tsp./day (24-28 grams).   Honey, agave, molasses, fruit juice concentrate, brown rice syrup, maple syrup, barley malt extract, high fructose corn syrup, dextrose, and fructose are all different names for sugar. Don't be fooled.

 

Giving up Gluten:  Gluten free products are now mainstream and unfortunately so are GF fad diets.  It seems more and more Americans are blaming this protein for their unwanted weight gain, lack of energy and chronic diseases.  I'd venture to say, it's the amount of processed foods we're eating, most of which contain gluten, that is the issue, not the gluten itself.  For those diagnosed with Celiac, IBD, gluten sensitivity or an autoimmune disease, it makes sense and is often necessary to avoid gluten.  For the rest of us, focusing on reducing and even eliminating foods made with added sugar and refined flour from all grains is a far healthier goal that will relieve many of our dietary woes.  If you experiment with a GF diet, be careful of the GF, processed foods such as GF breads, cereals, crackers, pastas, chips and baked goods. They often contain more unhealthy and processed ingredients than their gluten containing counterparts and wreak havoc on our energy, weight and overall health.  Instead, stick to foods that are naturally gluten free like veggies, fruits, certain grains, lean protein, nuts and seeds.

 

Drinking Non-Dairy "Milks":  Almond, soy, rice, hemp, coconut and other plant-based offerings will continue to soar this year as consumers look to cut calories, avoid lactose and reduce animal based products. I love my dairy, so I don't experiment with these alternatives, but many of my clients do.  If you go down this route, choose unsweetened varieties.  Otherwise, you could be consuming teaspoons of sugar with every serving.  Also, when possible choose varieties that contain added protein, B12, Vitamin D and calcium. 

 

Packing in the Protein:  Several high profile studies of late suggest we may need more protein than once thought especially as we age and/or try to lose weight.  More and more of us are considering the protein content of our meals in hopes of dropping pounds, curbing hunger and maintaining and building muscle mass.  The amount of protein we need varies considerably for each individual depending on age, level of activity and weight.  Roughly we need 0.8 - 1.2 grams per kilogram of body weight.  When choosing protein, keep it lean! Focus on beans, fish, seafood, low or no-fat dairy, eggs and white meat poultry. 

 

Moving More:  Thanks to user-friendly smartphone apps and cool high tech gadgets such as the fitbit, jawbone up and Nike fuel band, Americans are becoming increasingly aware of just how sedentary they are!  The American Heart Association's suggestion of getting 10,000 steps in each day is FINALLY being taken seriously.  Track your daily steps and if you're not close to the recommended amount, find ways to add movement to your day such as pace when you're on the phone, take the stairs, walk around the block after lunch or pick up your lunch instead of getting it delivered.    


Making Mondays Meatless:  The flexitarian movement (eating more plants and less meat) is taking off and projected to grow 47% this year.  We're increasingly focusing on more healthy plant based meals making meatless Mondays more popular than ever.  Chefs are embracing the trend and showcasing veggies, beans, lentils and soy based protein on their menus.  Okay, I LOVE this trend too.  If going meatless for an entire day doesn't appeal to you, commit to making one meal each day meat-free. Be careful not to fall into the trap of becoming a junk food vegetarian.  Indulging in refined breads, pastas, chips, crackers and fake meat products will not improve your weight or your health. 

 

Enjoying Ethnic Cuisine:  Middle Eastern and Mediterranean fare is becoming ever so popular which is a good thing as these cuisines emphasize vegetables, fruits, whole intact grains, legumes and spices (not salt).  Instead of frequenting a steakhouse, Thai, Chinese or Italian restaurants, explore Indian, Lebanese or Greek food.


Current trends that are expected to continue this year:  Slashing sodium, obsessing about omega 3s (in food, not pills), and shunning supplements.  Getting the necessary vitamins and minerals from whole, unprocessed food is the way to go.  Unless you've been diagnosed with a vitamin deficiency, most supplements are a waste of money.  The most common exceptions are Vitamin D (for most of us), B12 (for the elderly and vegetarians), Calcium (for most women) and omega 3s (for those that don't eat fatty fish twice a week). Also, expect cauliflower, kaniwa, a South American quinoa-like, pseudo grain that is GF) and fermented foods to be all the rage.  I'll feature them in future newsletters. Stay tuned.

 

Wish I could say fad diets and quick fixes are out but I'm afraid we'll probably see a fair number of both again in 2014.  My advice is to ignore the promoters' miraculous claims - permanent results, require permanent change.  Instead assess your diet, gradually decrease the amount of processed foods (ones with added sugar and flour) you're eating, replace them with mostly plant based whole foods like veggies, fruit, lentils, beans, whole intact grains, nuts, seeds and lean protein.  See if you don't lose weight, have more energy and actually adopt habits that are sustainable.  Not sure where to start - check out my tips below.

 

Food Focus:  Healthy Tips to Implement

 

 -Eat a protein rich breakfast.

 

 -Make healthier food choices:

  

 

 

INSTEAD OF:
CHOOSE
Fruit juice
A piece of fresh fruit
Pre-made fruited yogurt
Plain Greek yogurt/cottage cheese w/ fresh fruit
Bagel
Whole wheat English muffin
White potatoes
Sweet potatoes
White rice/pasta/bread
Brown rice or whole wheat pasta/bread
Energy bar
Banana or apple with a handful of nuts

 

 

When flavoring your salads, pastas or other dishes with cheese, use a shredded variety.  A little bit goes a long way.


Choose low fat cheese sticks or other reduced-fat cheeses instead of full fat varieties.  Jarlsburg lite is delicious. 


If you're a coffee junkie, trade in your Grande Latte for an Americano and save 130-200 calories.


Slowly reduce the amount of sugar you put in your coffee or tea each day.  If you use � and � start to replace it with a little whole or 2% milk. 

 
Drink water not sport drinks when working out.


Avoid processed meats especially ones with nitrates in them (hot dogs, sausage, bacon, cold cuts, pepperoni, etc.)

 

When enjoying red meat, choose 100% grass-fed varieties.


Better yet, trade your steak for salmon.


Eat sustainable fish twice a week.   Click here for a list of environmentally friendly fish:  


Make 1/2 your plate at lunch and dinner vegetables.  Yes, you read that correctly!


When dining out, choose lean protein, preferably fish that is grilled, baked or broiled. 


Throw your protein of choice on a large salad at lunch instead of eating a sandwich.


Chipotle lovers, order the salad bowl instead of a burrito (yes, Bennett - I'm talking to you).*


Get a pedometer and track your steps.  Shoot for 10,000 a day!


Eat food in the form that it exists in nature or as close to nature as possible (no, Katie - red velvet cupcakes do not grow on trees).**  Think veggies, fruits, legumes, whole intact grains, nuts, seeds and sustainable and welfare-friendly meats and seafood.


Eating is not a competitive sport (Andy).***  There's no prize for finishing first or consuming the most.  Slow down and appreciate it, particularly if someone else prepared it for you!


Read food labels to identify added sugars, wheat and white flour, preservatives, additives, salt and unhealthy fats.

 

*  My son, Bennett, assures me that he reads these newsletters from cover to cover.  We'll see.


** My daughter, Katie, has a sweet-tooth that is legendary.


*** As long as I'm calling out family members, no reason to spare my husband. 

 

 
About Jean Varney 
 
Jean Varney is the founder and president of Eat Right, Be Fit, Live Well LLC, a health and nutrition consulting firm committed to empowering men and women to improve their health through sustainable changes to their diet and lifestyle.  Based in the Washington DC metropolitan area, Jean coaches clients nationwide by phone and in person.  She focuses on helping individuals make smart choices about the foods they eat in order to maintain high energy levels, avoid unwanted weight gain and decrease their risk of heart disease, cancer, type II diabetes and other chronic illnesses.  Jean received her training at the Institute for Integrative Nutrition in New York City.  To learn more about her practice, please visit her website at: www.EatRightBeFitLiveWell.com.