HEALTH
WATCH
A new
diagnosis for your diet
`Take Two Apples' coaxes readers away from fads in favor of more
healthful choices
By JoAnn Milivojevic
Special to the Tribune
November
12, 2003
Walk down
the aisles of any supermarket and you'll see labels touting fat-free,
low-fat, low-calorie and the latest edition, low-carb. Although
all these claims may seem like healthful alternatives, Judy Stone,
author of the book "Take Two Apples and Call Me in the Morning"
(Hara Publishing Group, $21.95) begs to differ.
Stone, a
psychotherapist-turned-nutritionist, takes the position that for
some 30 years now our supermarket shelves have been stocked with
these seemingly healthful alternatives--yet our nation's health
problems continue to climb.
It is an
opinion with some validity. Just open your newspaper. On any given
day you'll see stories about how fat we Americans are getting
and the health problems associated with being overweight. Worse
yet, American children are experiencing generally adult-onset
illness, such as Type 2 diabetes--a disease directly related to
food and lifestyle choices.
"The
emphasis is in the wrong place," Stone insists. "They
don't teach people how food affects the body. They teach people
how to follow rules, not how to eat."
In her book,
her primary focus is food for health. She won't refer to her book
as a "diet" book. And though she admits that most of
her private clients say weight-loss is a goal, Stone writes that
weight loss is but one of the many benefits gained from a truly
healthful diet. She also claims that her recommended healthful
eating program will reduce anxiety, increase energy, improve mood
and result in fewer cravings for carbs and sugar.
Beware processed
foods
Stone's biggest
health no-nos are processed, refined carbohydrates and sugars,
and hydrogenated fats--chiefly because they elevate blood sugar
and increase free radicals, which are molecules that the body
uses to fight off disease or injury. (They do so by getting rid
of harmful substances, but too many free radicals damage our cells,
making us more vulnerable to both heart disease and cancer.) Stone
suggests that overly processed foods, especially carbohydrates
and sugars, can negatively affect the human body. Among them are
flour-based products, such as bread, pasta, cookies, crackers;
sugar-containing products: candy, soda pop, ice cream, frozen
yogurt; snacks: pretzels, popcorn, corn chips, cheese curls, rice
cakes; some processed grain products: cold cereals, white rice,
instant oatmeal; and white potatoes.
"I refer
to them as predigested," Stone writes, "They have been
mechanically broken down and as soon as they come into contact
with your saliva they turn into glucose." In contrast, most
complex carbs break down slowly and incrementally creating a more
even sustained energy rather that spiking your energy like refined
sugar can, according to Stone.
The book
delves heavily into biology, and it is here where the "buyer
beware" adage must be called into play.
One topic
discussed is the glycemic index of foods and their effect on blood
sugar. The glycemic index measures how much a carbohydrate is
likely to increase blood sugar. Foods high on the index include
all sugars (e.g. white, brown, corn syrup, molasses), dried fruits,
snack foods (e.g. pretzels, corn chips, rice cakes) and refined
flour products such as pastas, baked goods and cakes. Foods that
are low on the glycemic index scale are reportedly less likely
to increase blood sugar and are therefore supposed to be better
for you. Those include vegetables such as lettuce, cucumbers,
eggplant, summer squash, root vegetables and fresh fruits. Stone
advocates eating foods that are lower on the glycemic index scale.
The American
Diabetes Association has conducted studies on people with Type
2 diabetes that have compared the difference between low glycemic
index and high glycemic index diets. In its latest available position
statement (January 2003) the ADA cites that a low glycemic index
diet showed no consistent improvement in insulin levels.
Cindy Moore,
spokesperson for the American Dietetic Association, and a dietitian
with a master's degree in nutrition, said her rule of thumb when
it comes to reading any type of nutrition-related information
is to consider the source.
"Are
the studies referenced anecdotal, or are they from reputable peer
reviewed journals such as the journal of the American Medical
Association, and the American Journal of Clinical Nutrition?"
questions Moore. Though there certainly are mainstream peer-reviewed
journals sourced in "Take Two Apples," there are also
anecdotal and alternative health publications and practitioners
referenced. The bottom line is how you feel about alternative
theories.
Still, Stone
is not proposing anything radical in this book. This is no eat-chocolate-cake-all-day-and-lose-10
pounds-in-five-days proposition. Rather, Stone suggests that the
most healthful choices are whole foods (unprocessed), high-quality
proteins (from grass-fed or free-range cattle or poultry), and
fresh vegetables. Moore would add that fiber-rich foods along
with a well-balanced diet made up of a variety of foods offers
the best nutrition.
A helpful
format
Stone's book
is well organized with each chapter following a set format. Smart
additions include tips for stocking your pantry, shopping lists
for each of the three meal plans recommended, and an entire section
of healthful recipes. The quizzes are fun and help you more clearly
see your habits and attitudes. There are formulas for figuring
out how many calories to consume based on your unique needs. On
occasion, Stone also sheds light on the politics behind food manufacturing.
With the
holidays fast approaching, this may seem like a particularly cruel
time to overhaul your diet. Stone recommends that you eat more
protein and vegetables to stabilize your blood sugar. "That
way you'll have less room and cravings for other things,"
she says, "And even if you eat processed carbs--you'll feel
better."
Consider
taking a healthful dish to your next potluck. A dish such as "Cream
of anything soup" is both good and good for you. And it just
might be a welcome alternative during the rich offerings of the
holiday season.
Cream of
any vegetable soup
Preparation
time: 15 minutes
Cooking time:
25 minutes
Yield: 6
servings
Tasters loved
the flavor of this soup, which is adapted from "Take Two
Apples and Call Me in the Morning." Author Judy Stone writes:
"A small amount of rolled oats and a blender give these soups
their creamy texture without the traditional milk, cream or flour
used to make cream soup. The result is a rich-tasting but light
soup that can be varied endlessly."
1 tablespoon
sesame oil
1/2 to 1
cup chopped onion
1 pound asparagus,
tips separated from stems, about 1 pound
1/3 cup rolled
oats
3 cups chicken
or vegetable broth or water, more if need
1/2 teaspoon
nutmeg
1/2 teaspoon
salt
Freshly ground
pepper
1. Heat sesame
oil in a large, heavy saucepan; add onion. Cook 3 minutes, stirring
often. Add asparagus stems. Cook, stirring, 2 minutes. Add oats
and 3 cups of the broth. Heat to a boil; cover. Reduce heat; simmer
15 minutes.
2. Puree
mixture in batches in blender until smooth. Return to pot; add
more broth, if necessary, until soup is desired consistency. Heat
to a boil; reduce heat to simmer. Add nutmeg, salt and pepper
to taste. Add asparagus tips; simmer just until tips turn bright
green.
Variations:
Cream of
broccoli: Follow key recipe using 1/2 cup chopped onion, 1/2 cup
chopped celery, 1-2 cloves garlic and 4 cups chopped broccoli
in place of asparagus. Garnish with a few steamed broccoli florets
and grated Parmesan or Swiss cheese.
Cream of
carrot: Follow key recipe using 1/2 cup chopped onion, 1/2 cup
chopped celery, 4 cups chopped carrots. Substitute 1 teaspoon
thyme or tarragon for nutmeg.
Nutrition
information per serving:
83 calories,
37% of calories from fat, 4 g fat, 0.7 g saturated fat, 0 mg cholesterol,
8 g carbohydrates, 5 g protein, 591 mg sodium, 2 g fiber
Copyright © 2003, Chicago Tribune
