Labeling Foods as “Good” and “Bad”

By Janie Pérez

At some point in our lives, most of us have probably said things like, “that pasta is so good!” or “that milk is so bad!” Why? The milk might have been spoiled or you simply don’t care to drink it. And the pasta might have been the most flavorful thing you’ve ever tasted. Garlicky chicken fettuccine Alfredo anyone? Absolutely amazing and GOOD!

Context is everything. There is a right time to say the words “good” and “bad” and a not-so-great time to use those words when it comes to talking about food. Why? What’s the line? Well, let’s have a little chat!

Appropriate times to label food as good or bad:

• Good:
• Food is delicious
• Bad:
• Food is moldy
• Food is spoiled
• Food is rancid

Inappropriate times to label food as good or bad:

• Good:
• Only nutrient-dense foods like fruits, vegetables, whole grains, lean meats, and unsaturated fats
• “Clean-eating”
• Bad:
• Desserts, sweet treats, salty snacks, restaurant food/take-out, sugar, saturated fat, fried foods
• “Cheat meals”

Do you notice this black and white thinking? Have you ever thought about the consequences of putting foods in categories that you “should” and “shouldn’t” eat? Or can you think of someone you know who often says “Oh I was so bad today. I had a piece of chocolate cake. I need to get back on track.” What might this lead to if you use this language around your kids, your friends, your spouse, your students, your clients, and on a regular basis?

This mindset of labeling food can quickly lead to a judgmental, defensive attitude towards food and an intense fear of eating foods that an individual had previously considered “bad” or “unhealthy.” We get bombarded with headlines daily saying “100 Unhealthiest Foods on the Planet,” “15 Health Foods that are Really Junk Foods in Disguise,” “20 Foods that are Bad for Your Health,” or “7 Bad Foods that are Actually Good for You.” What are we supposed to do if these are constantly in our minds? The first step is simply becoming aware that food is not inherently good or bad in nature. Yes, there are more nutrient-dense foods than others, but by no means do we need to avoid the less nutrient-dense (and a lot of fun!) foods.

This “good” vs “bad” language of the diet mentality is addressed in Principle 4 of Intuitive Eating called, “Challenge the Food Police.” Practice saying NO to your thoughts that are wanting to tell you you’re good for eating this and bad for eating a piece of chocolate cake.

Avoidance leads to more restriction, restriction leads to increased fear and unhealthy mindsets towards food, this unhealthy mindset towards food leads to more disordered eating, and disordered eating can lead to dangerous detours like avoiding social situations with foods, being scared to go off of a meal plan, only allowing nutrient-dense foods in their diets, influencing other people’s mindsets towards food, developing eating disorders, and more. It’s a long domino effect that can be tricky to get out of if not caught in the beginning.

GUESS WHAT? ALL foods can fit into a well-rounded balanced diet! No foods need to be off limits unless there is a medical diagnosis preventing one from being able to consume a food. Even as a soon-to-be Dietitian, I will always preach about balance, moderation, and rejecting the diet mentality that often comes with labeling foods as good or bad. When mindsets get shifted from categorizing food in judgmental ways to being FREE to consume all foods in moderation, the fear of enjoying treats diminishes, and the JOY of eating comes back. And THAT is an amazing feeling, even if it takes some hard work to get there again.

Labeling food as “bad” is can lead to a restrictive eating lifestyle and fear of food. Let’s ditch these labels and work on tweaking our thought processes around food!

If you’re a parent, teacher, coach, doctor, friend…okay if you are a living and breathing human being, let’s all try to speak in a more positive light around food and help each other out when we start falling into that domino effect of labeling food as “good” or “bad” or telling ourselves “I have no willpower when it comes to food.” No one is going to be perfect, but we can all continue improving how we speak about food, which can increase the prevalence of healthy relationships with food and bodies, and regain the freedom and joy that is brought about by eating meals with loved ones or by ourselves, at restaurants or in our dining rooms.

For more information on steps to having a healthier relationship with food and rejecting this diet mentality language, visit the website below on Intuitive Eating and talk about what you learn with your friends and family! https://www.intuitiveeating.org/10-principles-of-intuitive-eating/

References:

10 Principles of Intuitive Eating. (2019, December 19). Retrieved October 23, 2020, from https://www.intuitiveeating.org/10-principles-of-intuitive-eating/

Photos:

Nair, G. (2019, July 10). Crazy Head Comics: 21-year-old Swedish artist draws cartoons to promote mental health awareness. Retrieved October 23, 2020, from https://theadelaidelife.com/home/crazy-head-comics-21-year-old-swedish-artist-draws-cartoons-to-promote-mental-health-awareness

Rebecca, & *, N. (2019, December 07). Labeling Food as Good vs. Bad and How to Ditch It. Retrieved October 23, 2020, from https://nutritionbyrd.com/why-labeling-food-as-bad-vs-good-is-harming-your-health-happiness-and-what-to-do-instead/

Gluten-Free Fad: Beneficial or Detrimental?

By: Tori Cernetich

In recent years, restricting gluten has become increasingly popular as a health fad. Many people are turning to a diet free of gluten in an attempt to promote weight loss, boost energy, and live healthier lives. Scroll through most health and wellness influencers on Instagram and you’re sure to find a plethora of delicious gluten-free recipes. Even food companies and restaurants are taking advantage of this new health trend by marketing foods as gluten-free at a very high price.

Why avoid gluten?

Celiac disease is an autoimmune disease in which eating gluten induces inflammation and destruction of the gut. This results in malabsorption of nutrients and can lead to deficiencies as well as other health issues. There are two steps to find out if someone has celiac disease: a blood test looking for antibodies produced in response to gluten, or an intestinal biopsy to confirm damage and inflammation of the gut caused by gluten. For individuals living with celiac disease, avoiding gluten is critical.

There are also people who have non-celiac gluten sensitivity (NCGS). People with NCGS experience the same symptoms as those with celiac disease in response to gluten (abdominal pain, bloating, diarrhea, constipation, headaches, etc.); however, they do not test positive for celiac disease.

The only treatment for celiac disease and the only relief of symptoms for NCGS is the complete elimination of gluten from the diet. This includes any foods containing wheat, rye, or barley - so no pizza, pancakes, pasta, donuts, cookies, or beer!

Luckily, only about 1% of Americans are diagnosed with celiac disease and an estimated 6% are affected by NCGS. This means a large proportion of the population does not have to follow this restricting and often gratuitous diet. So, why are so many people avoiding gluten?

What do studies say?

The first double-blind randomized controlled trial was published recently and examined the effects that gluten has on individuals living without celiac disease or NCGS. Researchers found that healthy individuals who consumed gluten did not experience any increase in symptoms such as abdominal pain, reflux, diarrhea, constipation, or fatigue. Based on the results of this study, researchers concluded that the consumption of gluten-containing foods do not generate symptoms in individuals living without celiac disease or NCGS.

What are the consequences?

Following a gluten-free diet may be negative for health. 

• Nutrient deficiencies. Gluten-free food products are rarely enriched with the necessary vitamins and minerals that gluten-containing foods have. This poses a risk for deficiencies of several nutrients, such as folate, iron, niacin, riboflavin, and thiamine. 
• Fiber. High-fiber diets are associated with lower body weight, better digestion, regulation of blood sugar, and reduced risk of heart disease. Many gluten-containing foods are high in fiber, so eliminating these products also eliminates fiber’s benefits.
• Nutritional Quality. Many gluten free products are highly processed and higher in saturated fat, sodium, sugar, and calories compared to their gluten-containing equivalent. A diet high in these products can lead to weight gain.

What’s the bottom line?


For the 1% of Americans with celiac disease, following a gluten-free diet is critical to avoid damage to the gut. For the estimated 6% with NCGS, following a gluten-free diet alleviates unwanted symptoms. For everyone else in the population, it is an unnecessary and potentially unhealthy way of eating. If you believe you have celiac disease or NCGS, you should consult your physician. Until then, don’t skip out on the pizza and beer!




References: 

https://www.gastrojournal.org/article/S0016-5085(19)40896-2/fulltext

https://www.healthline.com/nutrition/gluten-free-foods

https://shelleycase.com/in-the-news/

https://www.pinterest.com/pin/213569207306311568/

The Power of Antioxidants

By Rose Gallo

Antioxidants are substances that can prevent or delay cell damage caused by free radicals in the body. Whenever oxidative phosphorylation occurs in the body, most commonly when the body converts ADP to ATP, free radicals are created. These substances are highly reactive and can cause damage to the body if not balanced by antioxidants. When antioxidants are low, and therefore a high amount of free radicals in the body exists, oxidative stress can occur which causes various health problems. Oxidative stress promotes inflammation in the body in addition to increasing the risk of chronic disease such as heart disease, cancer, and immune deficiency.

https://thedoctorweighsin.com/oxygen-free-radicals-and-all-that-jazz/

In order to combat the oxidative stress produced in the body, we must consume the correct amount of antioxidants. Some are available in the form of supplements, but there has been conflicting evidence as to if these cause an over consumption of antioxidants and actually incur more damage then preventing it. Therefore, it is best to consume antioxidants through food. Specifically they are found in fruits and vegetables, which are rich sources of antioxidants.

https://www.medicalnewstoday.com/articles/301506.php

Some of the most popular antioxidants and rich food sources are below:

• Vitamin A (beta carotene) – necessary for eye function, cell growth and differentiation¹
  • Male RDA: 900 mcg RAE // Female RDA: 700 mcg RAE
  • Sweet potato
  • Spinach
  • Carrots
  • Cantaloupe
  • Red pepper
  • Broccoli

• Lutein & Zeaxanthin – related to beta-carotene, protect the eye from light damage^2,3
  • Broccoli
  • Spinach
  • Kale
  • Kiwi
  • Orange juice

• Vitamin C – necessary for synthesis of collagen, L-carnitine, & neurotransmitters; can regenerate other antioxidants in the body⁴
  • Male RDA: 90mg // Female RDA: 75mg
  • Red & green peppers
  • Orange juice
  • Broccoli
  • Strawberries
  • Grapefruit

• Vitamin E – stops production of free radicals during oxidation; promotes healthy blood vessels⁵
  • Male RDA: 15mg // Female RDA: 11mg
  • Sunflower seeds
  • Almonds
  • Hazelnuts
  • Peanuts & peanut butter
  • Spinach

• Lycopene – major red pigment in fruits; best antioxidant against singlet oxygen (ROS) preventing damage to lipids, proteins, and DNA⁶
  • Tomato & tomato products
  • Grapefruit
  • Watermelon

• Selenium – essential functions in the immune system & thyroid hormone biosynthesis⁷
  • RDA: 55mcg⁸
  • Brazil nuts
  • Fish
  • Pork & beef
  • Turkey & chicken⁹

• Manganese – aids in prevention of free radical production in the mitochondria of the cell¹⁰
  • Male RDA: 2.3mg // Female RDA: 1.8mg
  • Pineapple
  • Pecans
  • Almonds
  • Peanuts
  • Beans

References

1. Office of Dietary Supplements - Vitamin A. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/. Published October 5, 2018. Accessed October 29, 2018.

2. Lutein: Uses, Side Effects, Interactions, Dosage, and Warning. WebMD. https://www.webmd.com/vitamins/ai/ingredientmono-754/lutein. Accessed October 29, 2018.

3. Lutein and Zeaxanthin for Vision. WebMD. https://www.webmd.com/eye-health/lutein-zeaxanthin-vision. Accessed October 29, 2018.

4. Office of Dietary Supplements - Vitamin C. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/#en3. Published September 18, 2018. Accessed October 29, 2018.

5. Office of Dietary Supplements - Vitamin E. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/. Published August 17, 2018. Accessed October 29, 2018.

6. Levy J, Sharoni Y. The Functions of Tomato Lycopene and Its Role in Human Health . The Journal of the American Botanical Council. 2004;(62):49-56. The Journal of the American Botanical Council. Accessed October 29, 2018.

7. Baraboĭ VA, Shestakova EN. [Selenium: the biological role and antioxidant activity]. Ukrains'kyi biokhimichnyi zhurnal (1999 ). https://www.ncbi.nlm.nih.gov/pubmed/15909414. Published 2004. Accessed October 29, 2018.

8. Selenium. WebMD. https://www.webmd.com/a-to-z-guides/supplement-guide-selenium#1-3. Accessed October 29, 2018.

9. Olsen N. 20 Foods Rich in Selenium. Healthline Newsletter. https://www.healthline.com/health/selenium-foods#bananas. Published January 16, 2018. Accessed October 29, 2018.

10. Manganese. Linus Pauling Institute. https://lpi.oregonstate.edu/mic/minerals/manganese. Published January 1, 2018. Accessed October 29, 2018.

Zoned Out

By Isabel Betancourt

Most likely you have heard of CrossFit before. You may have driven by one of the 13,000 gyms worldwide or have been on the receiving end of an “I LOVE CROSSFIT” monologue.

CrossFit prides itself not only in building incredible all-terrain athletes, but also in promoting health and dissipating disease. I have been a proud Crossfitter for a year-and-a-half and this past summer I decided to go a little further into the rabbit hole and get my “Level 1 Coaching” certification. This is a weekend certification course that requires participants to familiarize themselves with a 250-page manual beforehand, and proceed to spending a weekend with expert coaches practicing technique, cues, programing, scaling and *cue drumroll* nutrition. 

The overarching dogma for CrossFit nutrition is “Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar”. This philosophy, although missing in dairy and legumes, is promoted as ideal for disease-prevention and for optimizing physical performance.

The diet and nutrition portion began with the trainer giving a brief and oversimplified summary in the bioenergetics of exercise. I was very pleased that the off-times outspoken and overconfident grad student in me simply sat on her hands and did not add “yes, that’s true, but…” after every sentence. He then moved on to explain the “Zone Diet”, the endorsed diet for Crossfitters worldwide. This eating plan is designed around a “block” pattern, where all meals and snacks are consumed in macronutrient blocks of 9 grams of carbohydrates, 7 grams of protein and 1.5 grams of fat. The numbers of blocks allowed per day/meal are determined by your protein needs, calculated by your lean body mass and activity level (reference table below).

So, you wanted to only have grapes for your afternoon snack? Nope, can’t do that! You will need to add meat, nuts, or oils in order to stick to your prescribed block pattern. Bon appétit!  

I’m sure by now all RDs and RDs-To-Be are cringing in unison knowing that this massive fitness organization is prescribing ONE diet plan for ALL participants.

However, I have to confess that I was legitimately excited during the session in thinking that MAYBE this could actually be a good recommendation because, let’s face it, CrossFit athletes are just THAT AWESOME and SUPER-HUMAN. So there I was, drinking the Kool-Aid and nodding along … while the very far back of my brain was incessantly flipping through all the evidence-based recommendations for carbohydrate intake in strength and power athletes.

The weekend ended with strict instructions to give the diet a two-week chance and “reap the benefits!” So I did. I bought a food scale, all the fancy tupperwares, and studied the portion sizes and recipes. It was fun and exciting for about 3.5 days. I did feel like I was eating enough of food and I liked the menu I had created. However, have YOU ever tried to get your recommended carbohydrates from just vegetables? It was literally Field Day for my microbiota. They were happily feasting in all the surplus fiber… and I was left feeling bloated, gassy, and uncomfortable for the majority of the day.  My food choices and portions also felt a little strange. I was used to eating beans, peas, grains and nuts, and it was difficult to incorporate or make them fit the “block” pattern. Although nuts are allowed in the diet, it was very restricted. The fat “block” in my snacks was limited to three almonds. T-H-R-E-E. I usually munch on a good 12-18 in one sitting... Talk about needing to adjust portion sizes.

Halfway through my diet endeavor, I decided to comb through the 250-page manual, looking for any scientific evidence in support of it. The manual stated, “CrossFit’s best performers are Zone eaters. When our second tier athletes commit to strict adherence to the Zone parameters, they generally become top-tier performers quickly. It seems that the Zone Diet accelerates and amplifies the effects of the CrossFit regimen.” That’s it, that’s all they gave me… and I found this “evidence” to be, well, wanting. 

Taking a deeper look at the diet, I learned that it was created over 30 years ago (before CrossFit, Inc.)

by a biochemist named Dr. Sears. He devised this low-carbohydrate diet claiming that it would improve body composition, reduce hunger between meals, reduce the risk of chronic disease, and improve athletic performance in as little as 7-10 days. In my years of experience with nutrition and exercise, I could understand how the Zone diet could help individuals lose weight and improve body composition… but I had a difficult time seeing how it could enhance athletic performance (because leanness does NOT equal better sport performance). Putting the uncomfortable bloating aside, to me it looked like this diet was simply too low in carbs and calories for fueling and recovery!

I was able to find one research study that looked at the Zone diet recommendations and physical performance (Jarvis, et al., 2002). This study examined the effects of a 7-day Zone diet intervention on maximal oxygen uptake (VO₂max), running time to exhaustion, and body composition. The study concluded, “… the claim of the authors of the Zone diet that performance time and VO₂ max can be improved was not shown in this 1-week research trial. We would suggest that this is not a nutritional strategy that athletes should use until further work has been conducted.” It is important to note that this study was only one week long, limited to only eight men in their twenties and looked at parameters that would most likely not be significantly affected in one week of training.  However, this still proves my point. Where is the research? Why does CrossFit, Inc. feel so strongly about promoting the Zone Diet?

Keeping in mind the CrossFit training modality, where intensity is prioritized and workouts are designed to leave you on your back, in a pool of sweat, gasping for air… I think there may be a slight disconnect between the diet recommendation and the workout regiment. These repeated sessions of intense training, followed by inadequate recovery, have the potential of leading to depleted glycogen stores, overtraining and central fatigue.

As for me, I was only able to stick to the Zone Diet for a week and a half. In that time I felt no stronger, better, or faster than before.  Despite this small scuff in the road, CrossFit and I have a long and exciting future ahead. I will simply stick to making my own meal plans from now on. Thanks, but no thanks.

CrossFit diet recommendations (2004) 

https://library.crossfit.com/free/pdf/cfjissue21_May04.pdf

Zone Diet https://www.diet.com/g/zone-diet

R-E-S-P-E-C-T

By Ashley Amos

I have always had an interest in nutrition. That’s how I ended up in dietetics. However, it wasn’t until I made it to college that I realized how awesome food really is. After taking classes like food preparation, human metabolism, and medical nutrition therapy I learned what food does for our bodies, and I gained quite a bit of respect for food. Now that might come across as a little strange. Respect for food? I know, but I think it is something that we are lacking in our culture.

Every component of food has an impact on our bodies. It gives us energy, builds our tissues, powers our immune system, helps our nerves function properly, and the list goes on. Food can help us prevent disease and be used in the treatment of disease. How can we not appreciate and respect the food we put in our bodies? Yet, in our culture we seem to mindlessly eat and give food a bad name.

As a dietetics student I began to notice how little people knew about what they were putting in their bodies, and how little they cared. People don’t seem to view food as fuel for their body, but instead it is merely a means to survive. So as everyone runs off to work, meetings, soccer practice, etc. they just grab what is quickest. Who has time to prepare healthy meals and snacks? As a result, the market began to cater to this busy lifestyle, and perpetuated this disrespect for the food we use to nourish our bodies. On top of that we have an extremely high rate of food waste. According to the USDA, 30-40% of our food supply is wasted. I could also go into all of the food fraud, bad science, and false ideas spread by social media that give food a bad rap, but I think you get my point.

Food should be something that we all should appreciate. It should bring families and friends together in the kitchen, and around the table, and be celebrated for all that it does for us. My hope is that future dietetics professionals will be able to channel their passion for food, and share it with the rest of our community. All I’m askin’ for is a little respect.

Picture Sources:

https://www.keepcalm-o-matic.co.uk/p/keep-calm-and-respect-the-food/

https://pixteller.com/templates/template-poster-simple-quote-food-75432

#CLEAN

By Kelly Springstroh

I have heard of orthorexia in my time as a dietetic intern, particularly through sitting in on presentations about unhealthy diet obsessions within the professional workplace. Finding out that this term has roots that go back to over 20 years ago was quite surprising to me. Dr. Steven Bratman, an American physician, first described the term orthorexia in the late nineties. The Greek definition translates ortho- “right” or “correct” and rexia- “appetite” or “diet.” Similarly, some may be familiar with the term anorexia, which translates to an- “lack of” and rexia- “appetite” or “diet.” Oftentimes, people can mix up this term with another term anorexia nervosa, which is a medical diagnosis and definition of an eating disorder. Why provide all this definitive terminology? Because there is an existing phenomenon in today’s culture that loved ones, friends, and even health professionals are having a hard time identifying. This brings me back to the primary term of interest, orthorexia.

Dr. Bratman’s professional website tells his story behind developing the term. He states: “I originally invented the word as a kind of ‘tease therapy’ for my overly diet-obsessed patients. Over time, however, I came to understand that the term identifies a genuine eating disorder.” (1) When Dr. Bratman started using this term, he didn’t have the overwhelming social media presence found in today’s culture. It was also unlikely that he could predict that a pound sign would be transformed into a window for discovering other people with like-minded thoughts on nutrition.

#cleaneating

Let’s just be real for one second, if orthorexia was manifesting even back then, I am going to argue that it is even more prominent today, thanks to social media. A blog post by the Academy of Nutrition and Dietetics in 2015 states, “experts believe it [orthorexia] has been gaining steam in recent years, fed by the profusion of foods marketed as healthy and organic, and by the media's often conflicting dietary advice. Like anorexia nervosa, orthorexia is a disorder rooted in food restriction. Unlike anorexia, for othorexics, the quality instead of the quantity of food is severely restricted.” (2) Depending on who you talk to, orthorexia may or may not seem like a big deal. Currently, it is not a DSM (Diagnostic and Statistical Manual of Mental Disorders) diagnosis but Dr. Bratman and his colleagues have proposed formal criteria that could serve in diagnosing this phenomenon in the future (3).

It is important to remember that orthorexia is characterized by an unhealthy and extreme obsession with pure and healthy eating. Individuals who eat in a way where they are making healthy choices because they want to love their bodies and take care of them would most likely not be considered as orthorexic. There are also circumstances where a prescribed medical diet is necessary due to an underlying health condition. These situations are usually followed by a healthcare team who can monitor the affect that this diet may have on an individual’s well-being. In these instances, orthorexia would not be a main suspect. Eating healthy and being concerned with ingredients and diet quality, in of itself, is not orthorexic behavior either.

The difference lies in the motive and belief behind a diet ritual. Orthorexia, like anorexia nervosa, has elements of control over one’s personal eating habits and choices. Orthorexia happens when your identity lies in what you eat, where you constantly strive for dietary perfectionism. Food is nourishment to our bodies, as well as, a quality of life. Healthy eating is to be enjoyed out of self-love and respect and should not lead to extremes and anxiety.

Dr. Bratman suggests some questions to ask yourself when thinking about your healthy eating habits. I only included the few questions that I thought were harder to say “no” to when I was asking these questions to myself. Sometimes an unhealthy view or relationship with food is more subtle and harder to identify.

• ·        Do you feel better than other people because of your diet and view of “healthy eating?”
• ·        Do you often use words such as “clean” or “pure” or post on social media about your diet as a way of either comforting anxiety or other mental health issues or even an insecurity?
• ·        Do you feel more in control when you eat certain foods or follow certain diet regimens?
• ·        Do you push yourself to further advance your diet regimen even when it is very difficult to maintain just to feel like you are getting the same “kick?”
• ·        Has your desire to eat healthfully grown into a consuming part of your daily life rather than a tool to advance your personal goals?

I would ask you to also consider if you allow yourself to occasionally “cheat” or deviate from your current regimen. If you think that a small slip will cause absolute havoc on your health or well-being, consider your current boundaries with your diet.

If you notice any of these patterns in yourself, know that you are not alone and that there is no need to feel shame. Many people do not even realize the unhealthy boundaries they are making with their eating patterns and diet choices. A health professional can better help you dig into how your diet is relating to your psychological health. Take a step back and self-reflect. Hear this: you are not defined by how well you keep to your healthy diet. You deserve to have a healthy relationship with food because food is just one part of the “healthy puzzle.”

It is so easy to fall into this mindset, considering it bombards us every day. I searched the following hashtags on Instagram to see how many terms I could find. I noticed they usually came together.

#fitspo has 41,223,652 posts

#eatclean has 40,402869 posts

#diet has 34,603,747 posts

#cleaneating has 29,758,634 posts

#healthyfood has 25,481,515 posts

#nutrition has 21,729,660 posts

Posting these hasthags does not directly indicate ortherexia and we should never point fingers. I searched these because of what I notice in diet culture today. We can’t discuss this term without at least mentioning how social media plays into things. There is an added pressure to eat a certain way when it seems like everyone else is posting about it. I would revert to the previous questions, and again, encourage self-reflection. Eating good, “clean” food can be done rightly if we maintain healthy boundaries and encourage others around us to do the same. Let’s try and start a new movement, where obsessing about healthy eating is limited and restrictions are lifted. Where eating healthfully is done out of self-love rather than control. We can be the ones to turn away from diet culture and start to seek wholeness in our health, beyond our diet regimens.

Take care,

Kelly

References:

1.  http://www.orthorexia.com/what-is-orthorexia/
2.   http://www.eatright.org/resource/health/diseases-and-conditions/eating-disorders/orthorexia-an-obsession-with-eating-pure 
3.  http://www.orthorexia.com/orthorexia-proposed-formal-criteria/

Personal Bio: Kelly is a dietetic intern at Saint Louis University, specializing in geriatric nutrition. Her hobbies revolve around the outdoors and sunshine. Her ideal day would include going to a body of water (beach, springs, lake etc.) and hanging her hammock in between two trees. She also enjoys salsa dancing, singing Karaoke, spending quality time with people and watching documentaries.  

New Mexico’s Delicious Secret: Green Chile

By Stefanie Sismaet

A week ago I had just returned from a glorious and much-needed Spring Break in Albuquerque, New Mexico. In 2012, I uprooted myself from life in Seattle, WA and moved to Albuquerque to pursue a B.S. in Nutrition and Dietetics at the University of New Mexico (Go Lobos!). I will never forget the culture shock that I experienced when I arrived in the Land of Enchantment! As a Pacific Northwest transplant, I quickly noticed an ingredient in many of the dishes I encountered – green chile! Growing up “chili” meant soup, but in New Mexico it’s their very own pepper. While volunteering for a local community garden, I actually had the pleasure of harvesting fresh green chile right from the stem. After living in New Mexico for four years, I’d like to tell you that I’m used to the spiciness, but that would be a lie. Now let’s take a closer look at this New Mexican staple!

Green chile is a five to six inch pepper originating in New Mexico. The year-round sunshine, mile-high desert, mountains, and Rio Grande bosque (forest) set the perfect scene for growing chile. Chile is harvested in the late summer and early fall. The flavor can be described as a combination of smoky, sweet, spicy, and earthy. When locals ask for green chile at a restaurant, it is usually in reference to chiles that have been roasted, peeled, chopped, and made into a sauce. This sauce is used on everything – eggs, enchiladas, burgers, and more!

Naturally as an RD to be, I was curious about green chile’s nutrition information. A ½ cup serving provides 7 calories, 7 g carbohydrate, 1.5 g protein, and 0.15 g fat. Water makes up over 87% of the pepper. Green chile is an excellent source of Vitamin C, A, and B6. In a ½ cup serving, it provides 182 mg Vitamin C (219% of the recommended intake), 884 mcg Vitamin A (111% of the recommended intake), and 0.209 mg Vitamin B6 (16% of the recommended intake). So overall, just a small side of green chile will add a significant amount of Vitamin A, C, and B6 to your meal! Aside from the vitamins, green chile will go far to flavor your meal. It would be a nutrient-dense, flavor-packed alternative to salt. The New Mexican pepper would also add rich color and texture to any dish.

You’re in luck – most New Mexico-based companies, many of which are family-owned, ship their green chile nationwide, year-round. I’ve included a link to a list of these places at the bottom of this page. Green chile freezes well in freezer storage bags or freezer containers with lids and can be safely kept for 18 months. So don’t be afraid to stock up if you have the chance! During my green chile research I also found a restaurant right here in St. Louis that serves green chile – Southwest Diner. Now, I cannot guarantee that it tastes as fresh as you would get in New Mexico, but it’s definitely an option if you want to treat yourself! In the past, Schnucks supermarket and other local stores and restaurants have brought in New Mexico green chile so be on the lookout in the summer and fall seasons.

For now, I’ll leave you with two green chile recipes. Is it just me, or is your mouth watering too?

New Mexico Green Chile Stew

Serves: 8
Prep and cook time: 1.5 hours

Ingredients

1 1/2 Tbsp. coriander seeds, toasted and ground
1 Tbsp. olive oil or canola oil
1  1/2 pounds sirloin, trimmed with no fat
salt and pepper to taste
1 large onion, chopped
3 large garlic cloves, minced
3 cups crushed tomatoes
6 cups low sodium chicken stock
1 tsp. oregano
1 pound potatoes, cut into ½” cubes
3 cups roasted, peeled, chopped New Mexico green chile
Flour tortillas (as a side)

Instructions

1.    To toast the coriander, heat a heavy skillet on the stovetop. Add the coriander seeds, shaking the skillet often until the seeds become aromatic and lightly brown. Transfer to a mortar and pestle and grind. Set aside.

2.    Heat the oil in a large Dutch oven medium high heat. Lightly salt and pepper to taste on both sides of the sirloin. Add to the Dutch oven and sear on both sides. Transfer to plate.

3.    Reduce the heat to medium. Add the onion and garlic. Saute’ for about 2 minutes.

4.    Add the tomatoes, ground coriander, oregano, stock, potatoes and green chile.

5.    Cut the meat into bite size cubes and transfer back into the pot along with any juices that have accumulated on the plate.

6.    Bring to a boil and reduce to a simmer.  Simmer for 45 minutes or until the potatoes are tender.

7.    Add salt to taste if necessary. Serve with warm flour tortillas.

Recipe adapted from Matt Nichol’s Green Chile Stew recipe, Albuquerque Journal 2002

Salsa Verde

Serves: 4 cups

Ingredients

·         2 pounds tomatillos, husked and rinsed

·         1 medium yellow onion, peeled and quartered

·         4 cloves garlic, peeled and smashed

·         2-4 roasted hatch green chiles, stemmed

·         ⅓ cup loosely packed cilantro leaves

·         1 teaspoon kosher salt

·         Cotija cheese for garnish

Instructions

1.    Preheat the oven to 450 degrees F.

2.    Spray a baking sheet with cooking spray and place the tomatillos, quartered onion and garlic cloves on the baking tray. If using a jalapeño, add it to the baking tray with the other vegetables.

3.    Roast the vegetables for 20 minutes flipping the vegetables at the 10 minute mark. The tomatillos should be lightly charred and the onion beginning to brown.

4.    Transfer the roasted vegetables and roasted Hatch chiles (or jalapeño) and any remaining juice on the baking sheet to a food processor or blender. Blend until almost smooth. Add the cilantro leaves and kosher salt and pulse a few more times until mixed.

5.    Serve the salsa topped with cotija cheese if desired and yellow or white corn tortilla chips for dipping.

Recipe from FoodieCrush.com

As promised - Where to buy New Mexico green chile online:

https://iamnm.com/top-ten-places-to-buy-green-chile-online-if-you-live-outside-of-new-mexico/