Posted on

Covid-19 & Nutrition

Hi friends. Hope you’re all hanging in there. I’ve come across several news stories and podcasts that not only underscore the importance of nutrition on a fortified immune system, but also discuss how Covid-19 is much more serious for those with preexisting conditions. Preaching’s not my style. So here’s some information that I hope you’ll check out:

From the New York Times on 3/31: “A separate analysis from the C.D.C. on Tuesday offered new evidence that a significant portion of people with severe coronavirus infections in the United States have underlying medical conditions. The agency looked at 7,162 cases, a small subset of the 122,000 (we’re over 200,000 now) cases in the U.S., but the findings provided a stark portrait. Of 457 people in that subset who were admitted to intensive care units, 32 percent suffered from diabetes; 29 percent had heart disease; and 21 percent had lung disease. Overall, 78 percent of people with Covid-19 admitted to the I.C.U. had at least one pre-existing condition. The study did not look at deaths.” It’s worth adding that according to the CDC, 40% of US adults (aged 20+) are obese. More than 70% of US adults are overweight, including obese adults.

Why include the above figures on weight and obesity? Because these conditions lead to chronic inflammation (e.g. diabetes, heart disease). The standard American diet, with our fast food and highly processed snack foods (refined sugar and starches), dairy, and high meat consumption, triggers an inflammatory response via the fat and the animal protein.

Connection with Covid-19 from the “Exam Room Podcast” on 4/1: Current fatality rates, without any known comorbidities (i.e. pre-existing chronic diseases or conditions), is less than 1%. For people with asthma it’s 6.3% and 10.5% for people with cardiovascular disease. This means that if the virus gets to someone who, for example, has lungs that are already compromised by inflammation, they’re likely to have a much more severe case.

Note that a whole food plant-based diet is the only diet proven to stop and reverse heart disease and it reverses type 2 diabetes in most patients. For information on Covid-19 and what you can do to protect yourself and your families, especially if you have an underlying condition, check out: 

The Exam Room Podcast – They’re running a series that examines coronavirus, explores the current research especially as it relates to preexisting conditions, and provides free advice on how to protect yourself and your family with your nutrition choices. The site is run by the Physician’s Committee for Responsible Medicine, led by Dr. Neal Barnard, world renowned physician and speaker.

NutritionFacts.org – Website has a ton of free information. Simply do a search on “inflammation” or “type 2 diabetes” or “heart disease” and you’ll find a treasure trove of short videos and articles. This site is run by Dr. Michael Greger, also world renowned physician, researcher and speaker.

Stay well. Stay Safe. Eat plants.

Posted on

Oatmeal vs. Bacon & Eggs

       vs.   

Man, I used to love bacon and eggs. There was nothing better than waking up Saturday morning with cartoons on the agenda and the smell of bacon and eggs wafting to my bedroom from the kitchen. I have clear memories of my mom frying eggs for us kids using leftover bacon grease so the eggs wouldn’t stick to the pan. Nothing wrong with that, right? Actually, there’s a lot wrong with that! I’m not blaming my mom, or any other moms or dads out there. After all, they are–or were–just trying to feed their kids what they believed was a healthy breakfast.

But let’s compare the nutritional value between a breakfast consisting of eggs and bacon, and a breakfast consisting of a bowl of oatmeal.

Bacon

For this example I’m using “Hardwood Smoked Classic Cut Bacon” from the Market Pantry company. The nutrition information I’m taking is from Target.  Here’s what it says:

Serving Size 15g (1 slice, so DOUBLE it if you’re seeking the content of two strips)

Calories = 90

Calories from fat = 60

Cholesterol = 15mg (5% Daily Value, based on a 2,000 calorie diet)

Protein = 5g (10% DV)

Saturated Fat = 2.5g (13% DV)

Sodium = 270mg (11% DV)

Total Carbohydrate = 0g

Total Fat = 7g (11%)

Trans Fat = 0

Eggs

For this example I’m using the label information from a dozen Large Grade A eggs from the Market Pantry brand, again from Target.  Here’s what this label says:

Serving Size = 50 grams (1 egg, again DOUBLE it if you’re comparing a breakfast of two eggs & two strips of bacon)

Calories = 70

Calcium = (2% daily value, based on 2,000 calorie diet)

Cholesterol = 185mg (62% DV)

Calories from fat = 45

Iron = 4%

Protein = 6g (12% DV)

Saturated Fat [define SF, and provide link] = 1.5g (8% DV)

Sodium = 70mg (3% DV)

Total Carbohydrate = 0g

Total Fat = 5g (% DV wasn’t listed)

Vitamin A = 6%

Vitamin C = 0%

If you want to read about the nutritional value of consuming an entire egg or eating just the egg white, there’s a concise article here: https://www.livestrong.com/article/273210-nutritional-value-egg-yolk-white/

Oatmeal

For this example, I’m using Quaker Oats 100% Old Fashioned Oatmeal.  On the label the ingredients are stated as: “100% Natural Whole Grain Quaker Quality Rolled Oats.” Let’s take a look at how the nutrition information compares to bacon and eggs:

Serving Size = 1 cup dry (40g)

Calories = 150

Calories from fat = 25

Total fat = 3g (4% Daily Value based on 2,000 calorie/day diet)

Saturated fat = 0.0g

Tran fat = 0g

Monounsaturated fat = 1g

Cholesterol = 0.00mg (0% DV for those keeping track)

Potassium = 150.0 mg (4% DV)

Total Carbohydrate = 27g (9% DV)

Dietary fiber = 4g

Soluble Fiber = 2.00g

Insoluble Fiber = 2.00g

Sugars = 1g

Protein = 5g

Okay, but what about satiation?

My largest apprehension when it came to transitioning to a vegan diet was whether or not I’d feel satiated, or satisfied. After all, I’m a runner and mountain biker, and there’s nothing worse than bonking out on the trail, miles from home. Well, I take that back. Hitting a tree is definitely worse than having a food bonk. I’m here to tell you food bonking has become a non-issue. Depending on the length of my ride or run, I may add some nuts to my oatmeal, some banana, some coconut, etc. —and I feel great! I used to stuff myself as much as possible with pancakes and eggs before a long ride with friends, because after trial and error, I learned that the carbohydrate to protein mix served me well. However, I’d often find myself too hungry before we stopped for our first break. In retrospect, I probably could’ve found a better pancake batter. But with oatmeal, I feel great and the energy is sustainable. Last April I competed in a grueling, 19-mile cross country style mountain bike race that included 4,000 feet of climbing. All I had for breakfast was some oatmeal, some nuts and some berries thrown on top.

I encourage you to experiment. See what works for you. As you learn what serves your body, and your fitness, you’ll naturally make adjustments. If you’re a hiker, walker or cyclist, it’s a good idea to pack some added nutrition, like a Clif Bar or some fruit and/or nuts with you just in case you feel that last meal burning off too quickly.

I hope this was helpful. Would love to hear some of your experiences.

Posted on

Lentils vs. Lean Ground Beef

Every time someone asks me how hard it is to cut meat out of their diets, I say it’s only hard if you don’t have the right food stocked at home. For me it was trial and error. Without question, the one food I must have in the cupboard, and the one I recommend to everyone, is lentils.

Lentils are inexpensive, they’re quick to prepare, they’re incredibly satisfying, they’re tasty, and they’re loaded with good stuff for you. Let’s compare what’s in a 1/2 cup of lentils vs. what’s in a 1/2 cup of lean ground beef:

 

 

1/2 Cup (64 grams) Lentils:

Calories = 140

Calories from fat = 0

Total fat = 0% daily value (based on 2,000 calorie daily diet)

Saturated fat = 0g

Trans fat = 0g

Cholesterol = 0%

Sodium = 10mg

Total carbohydrate = 38g (12% daily value)

Dietary fiber = 18g (72% daily value)

Insoluble fiber = 18g

Sugars = 0g

Protein = 16g

Vitamin A = 0%    Vitamin C = 0%    Calcium = 0%    Iron = 30%

Price Per Pound = $1.59 (based Market Pantry brand lentils price at Target.com)

93% Lean/7% Fat, Lean Ground Beef Tray, 1 lb

1/2 Cup (64 grams) Lean Ground Beef:

Calories  = 210

Total fat = 15g

Saturated fat = 6g

Trans fat = 1g

Cholesterol – 60mg

Sodium = 65mg

Total carbohydrate = 0g

Dietary fiber = 0g

Sugars = 0g

Protein = 20g

Vitamin A = 0%    Vitamin C = 0%    Calcium = 0%    Iron = 15%

Price Per Pound = $4.98 (based on Walmart.com price for 93% lean/7% fat lean ground beef tray)

 

The thing about “going vegan” is that your well-meaning friends and family will start to ask where you’re getting your protein. It’s important to know that there’s no such thing as a protein shortage in American diets, or in any other other society for that matter. If there is a problem of malnourishment, it’s usually because a lack of calories…any calories. What is  lacking in the diets of most Americans, and in societies where diabetes and obesity have become an epidemic, is fiber.

This is where it gets exciting. Look at all the great stuff you’re getting in a pound of lentils ( such as fiber, protein). Then look at all the bad stuff (especially fat and cholesterol) then you’re getting in a pound in “lean” ground beef. If that’s not enough, compare the prices.

You’re saving over $3/pound by opting for better nutrition!