Omega 3’s are Important

Omega 3’s are Important

 

rudog omega 3 liquid supplement with vitamin D3

Omega 3 Capsule with Vitamin D3.

There is so much to say about Omega 3’s, I am simply going to devote the next several posts to talking about what they are and why they are important.

Omega 3’s are a type of fatty acid that is unsaturated. For the chemistry buffs out there, this means that they have one or more double bonds. In other words, the double bonds means there is more room for more hydrogen. Thus the term “unsaturated”. They ARE NOT saturated with hydrogen.

The number (as in omega 3) indicates where the first double bond occurs. So with an omega 3, the first double bond is 3 carbons from the end of the fatty acid chain. You have probably heard of other types of fatty acids, like omega 6 or omega 9.

When a fatty acid only has 1 double bond present, it is referred to as a MONO (meaning 1) unsaturated fat. When there are several double bonds, they are referred to as POLY unsaturated fats.

Ok, that’s enough chemistry.

Omega 3 fatty acids have studied for their protective effects on the cardiovascular system. The research goes back to the early 70’s, and the body of research since then has continued to affirm these results. Research has also begun showing positive effects of omega 3’s in brain and retinal development. This is why you will see infant formulas supplemented with DHA and EPA. These are the two types of omega 3 fatty acids associated with these benefits.

Additional research is also looking at the role of omega 3’s in Alzheimer’s Disease, depression disorders, chronic inflammation, inflammatory bowel disease, cancer, lupus, and rheumatoid arthritis. The list goes on, but this gives you an idea of how significant these fatty acids can be.

This is absolutely something you should be supplementing on a regular basis. The Rudog Omega is a concentrated liquid filled CAPSULE with NO aftertaste or burping. Taking it every other day is plenty, unless you just never eat fish. If that’s the case, then simply 1/day is sufficient. Each bottle has 60 capsules, so should last you 2-4 months.

Ladies—do you want healthier hair and skin? This is how you get it.  Order some today! Rudog Omega is only $25.

Mary Cabral, RD/LD

Get Your Weight Loss on Track!

Get Your Weight Loss on Track!

 

Look familiar?

Look familiar?

Get your weight loss on track?

Yes, yes, yes EVERYONE talks about doing something new at the beginning of each year. And then they talk about it AGAIN as summer approaches. This year will be no different. MILLIONS of dollars will be spent on gym memberships, trainers, bogus supplements, gluten free foods, Fitbits, pedometers, sauna suits, and NEW bathroom scales. (Because we all know the old one must be defective!)

The truth is, deep down inside, people believe that if they spend enough money on something it WILL work. It HAS to. Failure is not an option when your are heavily invested in something.

And yet, most people will fall off the exercise/diet/torture myself bandwagon because it simply isn’t sustainable long term. It’s exhausting and usually puts a person at odds with the realities of every day life.

How about no more bandwagons? No more New Year Restarts? How about learning to make small, significant changes to what you are already doing? How about getting real answers about supplements and taking only what is helpful and rooted in legitimate research? Maybe you need some help understanding your diabetes or your post-bariatric surgery diet. Maybe you just need a little “know how” when it comes to grocery shopping.

That’s what the dietitians at Rudog do. We help by educating you and working with you, where you are right now in your health pursuits. No gimmicks, no magic pills, just the truth.

If you need additional services, like a trainer or blood work done, we can point you in the right direction.

Talk to a real dietitian and get your questions answered today. Waiting changes nothing, calling can change something.

Your choice.

Mary Cabral, Registered Dietitian  (9728808443)

Some visits could be covered by insurance, always ask!

 

How to evaluate advertising

It’s extremely important to be able to read supplement advertisements with a critical eye. Your health depends on it! With this article you are going to learn how to decide if a supplement is legitimate or not and what kind of questions are good to ask. First, start with common sense. Ask things like:

  • Does this sound too good to be true?
  • Does the add use lots of fancy terms and make big promises?
  • Is it expensive?

If the answer is “yes” to any of those questions, you should be suspicious. Then, ask more questions like the following:

  • What kind of research was done on the product? Was it done by a company NOT owned by the manufacturer? Was it a double blind study?
  • Has more than one study been done? Did any studies show the product NOT effective?
  • Was any of the research published in MAJOR peer-reviewed science journal (Journal of American Medical Association, Journal of Clinical Nutrition)
  • Is this product being promoted primarily by testimonials instead of scientific research?
  • Have there been any risks or side effects identified with use of the product?
  • Were the studies done on animals or people?

If an advertisement references clinical studies that have been done on their product, they are trying to make it sound like hard core, irrefutable studies have been done. You need to find out.  It’s important to know who PAID for the study to be done.  Results are more believable when studies are paid for and conducted by people who aren’t related to the product being studied. This removes the bias.  For example, if I am Gatorade and I have a new product that is supposed to help people run faster, I want to do research that actually yields this result. I am not interested in research that might say it doesn’t work. So I would do the research and studies myself. Hmmmmm….questionable.  However, I could hire a company to test my product for me.  That would be much less questionable. See the difference?

The design of the study contributes to the validity of the results. It’s important to point out that studies done on animals is cheaper and less complicated than using people. Usually, products have to be tested on animals before they can test on humans.  The bigger the study, the more complicated, the longer, the more control, the better. These are more expensive, though, and take much more time.  A random trial, or study, is preferred. This means the people in the study receiving the product were picked randomly and not pre-selected. Even better is a double blind study.  A double blind study means that the people in the study do not know if they are actually being given the product being tested, as well as the people conducting the study do not know who is being given the actual product. This is the best, but much more complicated and difficult to implement.

When a product has been well tested and has nothing to “hide”, it will be published in scientific journals. Not just magazines, but highly respected journals that are peer reviewed. This is important, because a journal that is peer-reviewed means that very strict criteria have been met by the article before it can be published. It has been reviewed, or looked at, by other professionals and has been thoroughly critiqued. This means the professionals have asked questions about the design of the study and the interpretation of the results. The author(s) of the article have to defend it. Once it is satisfactorily defended, only then will the peer group recommend it for publication. This is really, really important. Journals that do this are probably not ones that you read, but that you have heard of. JAMA, or Journal of the American Medical Association, is one. JCN, or Journal of Clinical Nutrition, is another. Popular magazines do NOT do this.  So, just because you read about something in a muscle or health magazine doesn’t necessarily mean you should accept it as fact. It means you should look for more information to back up what you have read.

Perhaps most importantly, you need to find out if the studies that were done showed any side effects (or death!!)  to use of the product.  Many times studies will say that no serious side effects were experienced after 6 weeks, or 6 months. But it is extremely important to know if there were any side effects after 1 yr, 5 yrs, 10 yrs, and 20 yrs! That means they have to study it for a really long time and spend a LOT of money to do it. That’s why many of the products in the supplement industry are questionable. They have not put the time and money into showing the safety of the product over a long period of time and at variable dosages.

So, based on what you have read here, you should have a pretty good comfort level with being able to assess whether or not a supplement is worth considering.   A few easy ones to start with:

  • Is this too good to be true?
  • Has it been independently studied? On animals or people?
  • How long was it studied for ?
  • What journals has it been published in?
  • Side effects?

When products can show that they have been independently researched, well published, and that the studies have produced consistent results, then you can start to consider them seriously.  Everybody wants a quick answer, but quick is rarely wise.

You can love yogurt! Noosa Mates is one to try!

You can love yogurt! Noosa Mates is one to try!


You can love yogurt—it’s not just for women or for dieting anymore. Anybody remember the slimy, wet Yoplait yogurt from the 70’s?

Today things are different. Very different. Not all yogurts are created equally! Each brand has its own bacteria combination, its own texture and color, as well as flavors. If you think you don’t like yogurt, you haven’t really given it a fair shot. It is truly worth the time to spend a few extra dollars and purchase 5-10 different yogurt brands and go home and conduct a taste test. Taste them all at the same time. My suggestion is to stick to vanilla, so that you can compare the yogurts evenly. Keep in mind that yogurts with a higher protein content are going to be thicker (which I like!). These are also great options to use when making dips or smoothies. Regardless, you have to get out there and try them all before you can really make an informed decision. One brand that you should definitely look for is Noosa. Noosa Mates comes in LOTS of flavor combinations, but 3 to look for are caramel chocolate pecan, coffee chocolate almond, and blueberry walnut granola. You could eat these for breakfast or as a snack. Go get some.

 

You can love yogurt

You can love yogurt!

Probiotics

Probiotics

Hyperbiotics Pro-15

Hyperbiotics Pro-15

 

It’s always a good idea to re-evaluate your supplement regimen, or to simply evaluate if there is something you should or need to be taking. Research changes constantly, so it’s a good idea to try to keep up. I’m not an advocate of supplementing lots of stuff, and I rarely “recommend” anything. However, I am a fan of looking into probiotics as a mainstay of the diet. If you are someone who doesn’t eat lots of yogurt or milk based foods, you should consider a probiotic supplement.

Ideally, you should increase these types of foods in your diet, but a supplement is a good second choice. There are different forms of supplementation, but I really like the probiotics from a company called Hyperbiotics. Specifically, Pro15.

Why take probiotics? They not only improve gut health, they also boost the immune system. For individuals whose diets vary drastically, or who are engaged in extremely physical/stressful activity, or who don’t eat a nutritionally balanced diet, probiotics are a great way to add a little “insurance” and help the body keep itself in good health. Check out the different options here.

This is not expensive and it’s not complicated. Give it a try for at least a week and see if you don’t notice a difference in the way you feel.

What about fat in your diet?

Many of the fighters and athletes that I work with really don’t have a good grasp on how much fat they are eating, let alone how much fat they should be eating. They are frequently focusing so much on eating protein or not eating carbs, that the fat content kind of gets ignored. I mentioned in an earlier article that MOST of men who are training full time (2 times a day most days, plus additional cardio) need at least 3000 Kcals.  This is based on an average male body size of 5’10” and 200lbs, with an average age of 28. This is not designed to promote weight loss, but to provide adequate fuel for training and maintaining muscle mass.

For a 3000 kcal diet, a reasonable fat goal would be 20-25%, or 600 – 750 kcals. That’s the equivalent of 66 – 83 fat g/day. This would mean that the carb intake would be around 50-55% and the protein intake around 20-25%.

On diets that are a little higher in protein, they tend to be a little higher in fat. That’s because animal based protein carries with it more fat. For example, a 6oz portion of fairly lean beef is going to have upwards of 42g of fat. The same portion of chicken breast will only have 18-30g fat. The type of meat you select will greatly affect the amount of “fun” fat you can build into the diet. Dairy products are often used as protein sources and they can carry additional fat (especially saturated fat) as well.

It’s also important to point out the if you prefer to use whole grain foods and higher fiber foods, they will typically be a little higher in fat than lower fiber choices. The bran portion of the grain is where the fat content is contained. Cereals (think granola) that are higher in fiber can also be higher in fat because of the nuts they use to boost the fiber. They also cook or roll the granola in oil, be sure to read the label.

It is certainly easy to get too much fat, but you don’t want to be so careful that you don’t get enough. Many of the guys I work with admit that they are afraid to eat fat at all. Here are a few of the problems that can happen if you don’t eat enough fat:

  • You will end up feeling not satisfied. This eventually leads to a “binge” where you seek out pizza or something that has the fat you are craving in it.
  •  Fat in the diet provides a mouth feel that communicates to the brain “this is yummy and I like it it.” It signals the serotonin response that tells your brain you are satisfied and done. If this “trigger” doesn’t happen, your body puts itself on a mission to make it happen.
  • Over time, when there isn’t enough fat in the diet, you put yourself at risk for essential fatty acid deficiency. There are lots of special fats and fat soluble vitamins that are present in fat. When you over restrict fat, you miss out on these. This can cause drying of hair and skin, brittle nails, hair that breaks, and an overall dullness to the skin.

If you are eating a balanced diet (which means adequate carbs, protein and fat) that provides the right amount of calories, and you aren’t going crazy with high fat food choices, your fat intake will be right on target without you having to measure it. However, if you want a little help or affirmation that what you are doing is right for your training goals, just talk to a dietitian  to see what and how you are actually eating. Knowledge is what gives you the power to change.

Mary Cabral, RD/LD
Owner, www.Rudog.com

 

 

MMA Snack Ideas by Rudog

MMA Snack Ideas by Rudog

Need a little inspiration on what to eat for snacks throughout the day, or even at night? Here are few ideas to get your brain going.

If you like it COLD

Try some KEFIR, a yogurt drink. It comes in several flavors, plus a plain version. Drink it by itself (it’s like a thin milkshake) or use it as the base for your shakes. Add strawberries and a little bit of honey. You will have a tasty protein shake that is full probiotics and vitamin C.

Freeze some fresh blueberries. You can even top them with a little light or fat-free whipped cream. Blueberries are a great source of vitamin C and fiber.

As an alternative to ice cream, how about putting yogurt (or a homemade smoothie) into an ice cube tray and freezing it. The cubes will get “slushy”.

If you like it SALTY

Grab a hard pretzel, twist or stick. These are a better choice then potato chips. Have a few with some peanut butter or some dark chocolate.

Experiment with different crackers. Look for a brand called “Mary’s Gone Crackers”. Their stuff is amazing, and is whole grain, no gluten, no trans fats. Very different flavor and EXTREMELY crunchy. Wasa is another brand to try. Hummus, Laughing Cow, or lowfat cream cheese are great spreads to put on these.

Make a quick quesadilla. Use a corn or flour tortilla (corn is lower in fat) and sprinkle with a shredded cheese blend, like Mexican or cheddar jack. Microwave for about 12 seconds. Roll up and eat. Dip in salsa if you like! These are great for breakfast, too, especially if you add a scrambled egg.

Popcorn!! I think pan popped is the best, but use as little oil as possible. The microwave versions are so dang tricky with their labels it’s exhausting to find one that is actually low fat AND has good taste. Regardless, be creative with what you sprinkle on the popcorn. It doesn’t have to be salt. Try pepper or chili powder. How about cinnamon?

If you like it SWEET

Get some Greek Yogurt, I like Façe. But Dannon, Stonyfield, or Brown Cow are great, also.  Use plain or vanilla and add your own fruit, maybe even a little honey. These tend to be good sources of protein and are good for the evening snack.

There is nothing wrong with DARK chocolate. A little bit goes a long way. Get some that is 70% or higher in cacao. Dark chocolate is high in antioxidants and lower in sugar than regular chocolate. Also great with a few roasted almonds.

Have you tried figs? Get them fresh or dried. They are sticky and sweet and high in fiber. They go great with cheese, honey, yogurt, and chocolate. Pick your combo!

Do you have some great snack ideas to share? Please post them here or on the Rudog fanpage.

MMA Meal: How about fish for dinner?

MMA Meal: How about fish for dinner?

One of the great qualities to any MMA guy or girl is that they tend to be very disciplined. They also don’t seem to mind doing and eating the same thing over and over and over and over and over again. They also seem to eat a LOT of chicken.  If this remotely describes you, or you have often wondered when you will begin growing feathers……you need to switch the diet up a bit. Sure, chicken is lean, easy to cook and generally pretty cheap, but you don’t can’t eat chicken forever!

Grilled fish is such a great alternative to chicken… don’t be afraid to try it! Start with something mild like tilapia, swordfish, or grouper. These are white, flaky, and mild flavored. Brush your filet with olive oil, salt, and garlic. Throw it on the grill skin side UP, cook about 2/3 through. Flip it over and cook the other side. DON’T try to slide the fish around. Yes, it sticks to the grill for the first minute or so, but it will come off fine when it is done. Serve with some lime or lemon wedges. You can have fish with rice or couscous, or put it into a taco! (Check the Rudog website for more info on fish tacos). BTW, don’t be afraid to ask the guy at the fish counter for advice or about which fish is fresh versus frozen. They have all the right answers and are happy to share them. 🙂

Food Tip: Expensive OJ is Worth it!

Food Tip: Expensive OJ is Worth it!

Hanging out in grocery stores and cruising the aisles for new foods to try may not be high on your list of things to do. Neither is reading labels in public. (Yes, labels can be read) No worries. Let Rudog do it. Happy to help a dude (or chick) out. Check here  to find out about different foods you should try. Some will be new. Some will only be new to you. Some you will like. Some you won’t. It’s cool either way. Rudog does not receive any support for mentioning a food or food product. No corporate spoon feeding here. It’s all real Rudog opinion.

OJ the Rudog Way

OJ is one of those foods that you SHOULD pay the extra money for, but only for the REALLY REALLY good stuff. I do NOT mean Sunny Delight. I mean brands like Tropicana, Minute Maid, or Simply Orange. Some things you should know:

  1. The good stuff is 100% juice. NOT made from concentrate.
  2. Drinking real juice counts as water and fruit intake.
  3. You can purchase OJ that is fortified with calcium. It’s an easy way to get the same amount of calcium if you don’t like milk.
  4. You can purchase low-acid OJ if regular OJ bothers you. (yes….LOTS of people can’t tolerate the acidity.)

Rudog’s vote for best orange juice goes to Tropicana Pure, 100% Valencia orange juice. It will rock your world. Get it with or without pulp, it doesn’t matter. Not all grocery stores carry this, so you may have to hunt around. Simply Orange, by Minute Maid is the next best choice. It is 100% juice, just not from Valencia oranges. The bonus is that it is much easier to find in the grocery stores.

BTW, if you have a food product you would like Rudog to check out, send an email to [email protected]

What is a whole grain food?

There seems to be a lot of confusion as to what exactly is a whole grain. You wouldn’t think it would be that complicated, but the the food makers are experts at confusing the consumer. Labels everywhere talk about how their bread or cereal is a good source of whole grains. They mention that their food comes from a whole grain and then imply that you are eating a whole grain food. But are you? You aren’t.

Products that are made from whole grain FLOUR are NOT the same as eating whole grain. Whole grain foods are generally made from wild rice, millet, quinoa, barley, seeds, or wheat berries. These go into the food (bread, cracker, cereal) in their WHOLE, or original form. You will physically see the grain or seed, and have to chew it to eat it. This is very different from whole grain flour. Flour is where the grain has been ground before it is used. Whole wheat bread, for example, is brown, but does not have the seed or actual grain in it.

I do not want to dismiss eating foods made from whole wheat flour. Whole wheat flour is good, and a good step in the right direction in terms of having a higher fiber and vitamin content than regular white bread. However, if you are looking for a food that has a lower glycemic index than white bread, the whole wheat bread is not going to be that much better. They are both around 70 on the glycemic index.

Whole grain foods are a little trickier to find and tend to cost a little bit more. Many times these products will be found more readily in markets that have organic foods, and they are frequently in the freezer section. They don’t have as long a shelf life, so they have to be kept frozen.

As always, variety is important and so is taste. You have to find the balance that works for you and your wallet. Choosing more whole grain foods is a good goal, but you don’t have to accomplish it overnight. Start slowly and find foods that you enjoy eating. Remember, drinking lots of water is VERY important when you start increasing the fiber content of your diet. 🙂

Quick Meal Cheap

In the eternal search for good, quality meals that you can heat and eat, I tried one of the Amy’s brand frozen dinners. OMG! I was so impressed! I had tried Amy’s years ago, and couldn’t stand it. I don’t know what has changed (me? better technology?) but it was great!

The one I had was the Enchilada with rice and beans on the side. Most frozen Mexican food needs help. A little cheese, some sour cream, some salt. This needed nothing! Literally 5 minutes in the microwave and it was perfect.

For you guys on the go, and on the cheap, this would be a great meal starter or a mini meal. 330 kcals, 9 g Pro, 9 g fiber, 53 g Carbs, and 8 g Fat. It’s high in carbs, so a great post workout option. Throw a salad with it, you are good to go! This was the vegetarian enchilada, so the protein is a little lower than usual. Don’t freak, it’s ok. Have a glass of milk or your SMALL protein drink. All better now 🙂

Fuel to Train

HOW and WHAT you eat plays a vital role in exercise, training, and performance. Everyone has had that moment where that truth is realized on a personal level. You hit the wall lifting weights and you realize that when you eat bad you train bad. You have a day where you feel like you could run forever on that God forsaken treadmill and you realize that when you eat good, you train better. The problem is, you aren’t absolutely sure why one day was bad and one day was better.

Let’s start with carb intake. It DOES NOT MATTER what sport or exercise you are involved in, good eating involves carbs. Yes, carbohydrate. A lot of it. Most athletes should be eating upwards of 60% of their total calories from carbs. I know what you are thinking. The answer is still CARBS. Here is why:

  1. The body is designed to burn carbs for fuel. This is the most efficient energy producing fuel you can eat.
  2. Your muscles store carbs for energy. They do NOT store protein. (I know, catch your breath!)
  3. If there isn’t enough available carbs in the diet, the body will break down protein (muscle) to compensate

Now based on what I just said above, here is what needs to happen. You need to make sure that you have enough carbs in your diet and in the right amount. If you aren’t sure what a carb is, then get with me and let’s fix that.

Some red flags that could be indicators of not enough carbs in your diet:

  1. Poor endurance, cardio is really tough. You “hit the wall” frequently.
  2. Poor recovery. It seems to take a while to recover from a workout.
  3. Lingering injuries. Something is always out of whack or not completely healed.
  4. You consume a high protein diet.

No gas, No go. Eat like a Rudog.

Shop Like a Champ!

Shop Like a Champ!

Shop the Rudog Way!

Your guide to the grocery store in 5 short rounds

It’s that time again. The pantry is looking lean, and the refrigerator has a cold, lonely echo inside when you open the door. Time to go get groceries. You could think of a thousand different things you’d rather do, not the least of which is watching playoff football. It doesn’t have to be a miserable task. Understanding how those wretched stores are laid out can really maximize your time, money, and the nutritional value of your grocery bill. Here’s a little Grocery Store 101 to get you motivated.

Round 1 – Shop with Strategy

Start with a list for the week. Taking a few minutes to do this will prevent having to run back later for items you forgot. It’s actually a good idea to just keep a running list on the fridge all week. Find a good pad with a magnet and just put it on the fridge door

Round 2 – Eat, then Shop

Do not shop hungry. This is a simple but very significant way to save some money. Have a snack before you go, and stay away from the end caps near the register.

Round 3 – Shop Alone

Try to shop when it’s not peak hours at the grocery store. Choose a time during the middle of the day, or the middle of the week. Busiest times tend to be right after work and on the weekends. If you shop when it’s really late at night, you will have the luxury of being practically by yourself, but you will probably be stepping around inventory, as this is when they tend to restock.

Round 4 – Shelf Strategy

The front of the grocery store is where the bakery items are (so keep walking!), and the middle of the store is where you will find canned and non-refrigerated items. These will be more expensive, plus be more processed. When you venture to the middle, stay focused and get only what you need. Shopping from the top or the bottom areas of the shelves can save you some money. The tops of the shelves are generally occupied by smaller brands and specialty items. Store managers will also place local or regional items here. The middle area of the grocery shelves is where the best sellers and more popular brands are placed. Prime shelf space is expensive, so the mark up will be much higher on items that are here. The bottoms are where the store brands and private labels are put. You will also find the bulk sizes here, which can be a little cheaper.

Round 5 – Shop the Perimeter

The perimeter, or outer edge, of the store is where you will find fresh produce, meat, fish, poultry, dairy, and other fresh foods. Shop the perimeter first, then move to the middle of the store to get the pantry items you need, and then get out!

You might also check out this iPhone app for grocery shopping. It helps you pick foods, plus nutritionally maps the grocery store.
http://www.smartnow.com/shophealthy

What Can Walnuts do for You?

What Can Walnuts do for You?

If you are looking for an easy way to boost the vitamin content of your diet, give nuts a try. They have long since been recognized for their nutritional value as a source of  polyunsaturated fats, good protein, and antioxidants.  There are so many fantastic nuts to eat, you shouldn’t limit yourself to just one type. Pistachios, almonds, walnuts, cashews, pecans, and macadamias are just a few! For this article, we will focus on walnuts.

A serving of walnuts is going to be 1 oz, or roughly a handful. (I’m talking about walnuts without the shells) This would be about 1/4 cup shelled halves or pieces OR 12-14 halves. A serving has about 18g of fat and 190 calories. Don’t panic. I admit, they are high in fat and calories. This is exactly why you have to be careful when eating nuts, any kind of nuts. However, for people who train HARD and need concentrated calories (especially the kind that can travel in the car and gym bag), nuts are a very strategic, health RICH food.

Walnuts are the only nut to be a significant source of alpha-linolenic acid (ALA), the plant-based source of omega-3 fatty acids. Typically these fatty acids are derived from fish. Omega-3’s are essential fatty acids (that means they have to come from the diet) and known to reduce inflammation.  Research has suggested that omega-3’s may also help reduce the risk of some chronic diseases. You definitely want a diet rich in omega 3’s. Because walnuts are a plant food, and not animal based, there is NO CHOLESTEROL. There isn’t cholesterol in any nut. They are also naturally low in sodium.

I mentioned earlier that nuts are also a good source of antioxidants. Research has suggested that antioxidants may help protect against some cancers, especially those related to the aging process.  As reported in the Spring 2011 volume of SCAN’s Pulse

A 2010 study2 investigating the antioxidant activity of different dry fruits found walnuts to exhibit the best antioxidant properties  Additional research3 testing 1113 different foods for antioxidant levels reported walnuts rank second only to blackberries in terms of antioxidant content  Ellagic acid and gamma tocopherol, a form of vitamin E, are two antioxidants that are thought to have anticarcinogenic properties; both are found in walnuts  Melatonin, an antioxidant known for its sleep regulating properties is also naturally found in walnuts  Research, led by melatonin expert Russel Reiter, PhD4, published in the September 2005 issue of Nutrition: The International Journal of Applied and Basic Nutritional Sciences, reported the calculated concentrations of melatonin in walnuts was 3 5 +/- 1 0ng/g.

I have always been a proponent of using melatonin to help with sleep, but I was not aware that it was an antioxidant! It’s like a bonus!

For those who may prefer to focus on a more vegetarian type of diet, nuts can be a great way to incorporate protein, while adding additional fiber. Fiber helps you feel full and is also beneficial to controlling blood sugar levels. (and they are gluten-free!)

If you happen to like reading research and getting more of the clinical details, you can read more here. Be sure to look for new recipes on the site that use walnuts. 🙂

Mary’s Gone Crackers!

Rudog is always on the look out for foods in the grocery store that offer a little something different or unique that can be used in the diet to spice it up a bit. Variety is  important to being able to stay focused and committed to eating right. So many of our clients (before coming to Rudog) are eating the same thing day after day. They admit that the diet part of their training is the least “fun”. So with that in mind, we try to make you aware of food items that can be rotated in with your regular eating to make it more flavorful, attractive, or functional.

I was introduced to Mary’s Gone Crackers at a food expo a couple of years ago. This company is based out of California and makes a variety of different crackers/savory snacks. They are wheat free, dairy free, trans fat free, and vegan approved. I certainly wondered if they could possibly taste good, but they do! This is a VERY crunchy, savory cracker. The original flavor is my favorite and it’s particularly good with a little Laughing Cow cheese spread. They also go great alongside salads.

They use quinoa, flax seed, black sesame, and some other amazing ingredients. Did I mention they are also organic? It’s like the perfect cracker.

They are available in grocery stores, but aren’t quite as easy to find as the saltines, so you may have to hunt a little. I found mine at Market Street Grocery. Get some! You won’t regret it!

Organic Milk or Not?

The $64,000 question. There is a huge price difference between organic milk and regular milk, so you should certainly know why and what you are paying for. The research says there isn’t a difference. The term “organic” does not refer specifically to the milk, but rather to the farming practice. I know what you are thinking……huh? It’s a fun little labeling trick. They do it all the time. That being said, things you should know about milk are that it is tested for drug residues, including antibiotics. Fewer than 1 in 1,000 milk tankers test positive for anything, and if it does, the milk is tossed. Results have also shown no difference in milk from cows who were given bST (the hormone that helps cows make more milk) than in the milk from cows who weren’t.

Here is my personal and professional opinion:

I buy the milk that tastes the best. That happens to be the organic variety. I don’t mind paying for it, because the taste is what is really important to me. I also have a hunch that more research may reveal that there IS a difference. I will wait and see, but I’m gonna drink the ORGANIC stuff for now.

Goat Cheese and Tomato Omelet

Goat Cheese and Tomato Omelet

omelet3 egg whites

2 eggs

1 Tbsp water

Dash of salt and pepper

Nonstick cooking spray

1/3 cup crumbled goat cheese

1 diced tomato

2 Tbsp chopped fresh basil or parsley

 

Whisk together egg whites, eggs, water, salt and pepper in medium bowl. Spray nonstick spray in skillet and heat over medium heat. Add egg mixture and cook for 2 minutes or until eggs begin to set on the bottom. Gently lift edge of omelet to allow uncooked portion of eggs to flow to underneath. Cook until the center is set. Sprinkle cheese, tomato and basil over half of omelet. Fold omelet over the filling. Let cook until cheese melts. (you might even turn the heat down a little bit). Cut in half and serve. Makes 2 servings.

Calories: 80   Carbs: 2g     Fat: 5g     Pro: 10g

Super Whey Protein Shots

I want to make sure that everyone knows about this product.  I am always looking for a good, versatile protein supplement and this one I like a lot. I use it in the clinical setting with patients and I use it with my athletes.

Super Whey Protein Shots

I like it for a variety of reasons:
  • It travels well and can be kept in your car or gym bag.
  • No mixing.
  • It’s in a container with a screw top.
  • You can order it online and get it pretty reasonably.
  • It’s whey protein
  • It’s only 3-4 oz and it provides 26-35g protein, depending on which one you buy.
  • Has BCAAs

I don’t sell this product and I am not affiliated with anyone who does,  I am just offering my objective opinion. I would certainly love feedback from anyone who is or has used this product. You can post here on the Rudog site or go to the fanpage and do it there! www.facebook.com/rudognutrition/

Mary Bell RD/LD

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