The Nutritional Benefits of Sourdough
Categories Food, Nutrition

The Nutritional Benefits of Sourdough

Recently, I had the honor to do a write-up in the The WC Press on eating sour dough bread! Check out the article below. You can also read “The Nutritional Benefits of Sourdough” and other great articles here!

The Nutritional Benefits of Sourdough

By Jennifer Laurence
Registered Dietitian, Nutritionist

Last year, my husband mentioned that he had always wanted to learn how to make sourdough. As I searched for a gift for his birthday, I found a local class that was being offered and purchased it for him as a present. He spent an entire day learning the process. While I expected him to occasionally bake a loaf here and there, he surprised me by making not only various types of sourdough bread including cheddar jalapeño and chocolate, but also bagels, scones, cookies and granola. He surprised me even more by making these weekly. 

Now you might think that as a dietitian, I would protest having these types of foods in my home. On the contrary, I actually appreciate and embrace the health benefits that sourdough offers, and believe me when I tell you, the benefits are numerous. 

To understand why this bread is so good for you, it’s helpful to know what distinguishes sourdough from other types of bread. Sourdough is made from something called a “starter” which is a culture made from flour and water that is left in a container to ferment for several days. A starter contains wild yeast found in the environment and on the grain itself, versus standard baker’s yeast which is commonly used in other types of bread. The wild yeast allows sourdough to be higher in nutrient content and to contain live bacteria called probiotics. Probiotics help to boost your immune system, lower inflammation and support overall healthy digestion. In addition, sourdough is also high in prebiotic fibers which help to feed the probiotics and keep them robust and thriving. Interestingly, the bacteria also act as natural preservatives that help extend the shelf life of your loaf, making it less susceptible to mold and spoiling. 

Sourdough has also been shown to provide better blood sugar balance. If you are an individual diagnosed with diabetes or insulin resistance, sourdough may be an optimal bread for you. Additionally, sourdough is a rich source of antioxidants that help repair cell damage and reduce inflammation. Due to the structure of sourdough, our bodies tend to absorb the nutrients it contains more easily than standard bread. The protein and fiber content of sourdough may also help you to stay fuller longer. 

Sourdough is surprisingly low in gluten, a protein found in wheat, barley and rye. While sourdough is not entirely gluten free and therefore not suitable for those with celiac, it does become a potential choice for those who are gluten sensitive or struggle to digest certain carbohydrates and sugars commonly known as FODMAPs. 

The fermentation process involved in making sourdough helps produce a distinguishable tangy flavor and fragrant aroma, along with a delicious and chewy texture. Collectively, this is what makes sourdough a favorite bread of choice for many. 

If you have access to a starter, it’s fun to try making sourdough at home. Like my husband, you can let your creativity run wild and use your starter to make a variety of products. If you choose to purchase a sourdough loaf instead, pay attention to the nutrition label. Some commercial products do not originate from a starter and simply contain sourdough “flavoring” which does not provide the same nutritional benefits. 

Resources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8306212

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10103004

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10399781

https://extension.colostate.edu/topic-areas/nutrition-food-safety-health/9-392-understanding-and-selecting-sourdough-for-health-benefits

https://www.today.com/health/diet-fitness/is-sourdough-bread-healthy-rcna137707?fbclid=IwAR2t-ISztmudefkHoJTHDle8zQIg5pQLiW_jCxiGTgCWYIvnLcjqR3UoKtw

https://www.eatingwell.com/article/7904008/health-benefits-of-sourdough-bread-according-to-a-dietitian

Nutritional guidance on the journey through menopause
Categories Advice, Food, Health, Hormones

Nutritional guidance on the journey through menopause

Read this article published on the Daily Times. Nutritional guidance on the journey through menopause.

Over the course of Jennifer Lawrence’s  10-year career as a registered dietitian, she has seen many women nearing their 50s spend years with their body feeling different as they journey through menopause and experience a host of different signs and symptoms.

According to the AARP, while menopause is defined as the point in time 12 months after a woman’s last period, perimenopause (the transition to menopause) most often begins between the ages of 45 and 55 and lasts an average of seven years, but can be as long as 14 years.

While hot flashes, night sweats, moodiness and irritability are some of the more common physical signs, others might surprise you once you get your blood labs back after your annual check-up.

“It’s common to see lab results start to change,” Lawrence said. “There can be a change to cholesterol numbers and fasting glucose.”

Lawrence, the co-author of Prevention Magazine’s 28-Day Get-Lean Diet for Women Over 40, which includes tips on tackling the major obstacles that happen during perimenopause and menopause, further explained that our risk of insulin resistance increases when estrogen levels start to decline, which can lead to pre-diabetes or other negative health outcomes.

Your diet can serve as a tool in your toolbox to help manage the transition to menopause. (Pexels)
Your diet can serve as a tool in your toolbox to help manage the transition to menopause.

Quality of diet

When it comes to cholesterol, Lawrence usually takes an overall look at the quality of one’s diet. She highlighted two factors, fiber and unsaturated fats, that can contribute to healthier cholesterol levels, so it’s important to be mindful of them.

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High cholesterol can increase our risk of cardiovascular disease, and when our estrogen and progesterone levels are altered during menopause, our body doesn’t have the same support for  managing cholesterol.

Dietarily, she said that fiber, especially soluble, is really important for managing cholesterol, which is an important compound of the body.

“There are a lot of really good sources,” she said. “Oats are one of the highest in soluble fiber.”

Other good sources Lawrence recommended are sweet potatoes, beans, avocados and Brussels sprouts.

Mono and polyunsaturated fats

In terms of fats, Lawrence said one should consume a higher percentage of mono and polyunsaturated fats in your diet over saturated fats.

“Unsaturated fats can help raise your HDL, which is your good cholesterol,” she said. “What they have found through studies is that HDL is more anti-inflammatory and LDL is more inflammatory, which is more linked to heart disease.”

Lawrence isn’t saying you have to omit saturated fats, found in things such as marbled red meat, butter or ghee, but suggests eating them in moderation with a higher focus on consuming unsaturated fats, such as those found in avocado oil, olive oil, nuts, seeds, avocados and olives.

In addition to keeping your cholesterol in check, Lawrence emphasized the importance of being mindful of your bone health.

“It is absolutely essential for women at this stage to be aware of their bone health since they are at a higher risk for bone density loss,” she said.

Top four nutrients for bone health

According to Lawrence, the top four nutrients to be aware of for bone health are vitamin D, calcium, vitamin K2 and magnesium, which lowers inflammatory response and is good for digestion and our heart.

“You can get magnesium from dark, leafy greens, pumpkin seeds, which are one of the highest forms, spinach, almonds, avocado and black beans,” she said. “You can get calcium from dairy products, dark leafy greens and sesame seeds.”

While your calcium and magnesium needs can be met through food, Lawrence said that since an adequate amount of vitamin D and K2 may be harder to obtain through diet, it’s important to discuss with your doctor whether or not supplements may be necessary. K2 is essential for your body to properly get vitamin D and calcium to the bones.

“It’s important to go to the doctor to get your bloodwork,” she said.

Phytoestrogens

To help manage symptoms related to menopause, Lawrence educates her clients on foods that are high in phytoestrogens, such as natural forms of soy, like edamame, tempeh and tofu, as well as other foods, such as apples, lentils, chickpeas, ground flax seeds and yams.

“These are all plant-based foods that have estrogen-like characteristics,” she said. In studies, women who consume these report less symptoms related to menopause.”

She suggests adding more of these foods to your diet, so it gets more variety.

“These are all really healthy, wonderful and beautiful foods, and they’re going to help you feel better and more supported through the menopause process,” she said. “We can’t stop the biological change, but we can wake up to our diet and it can be one of the many tools in our toolbox to help us manage the transition.”

Right Balance Integrative Nutrition

Jennifer Laurence, registered dietitian, Integrative and functional nutritionist, is the founder and owner of Right Balance Integrative Nutrition in West Chester and the co-author of Prevention Magazine’s 28-Day Get-Lean Diet for Women Over 40.

For more information, visit www.rightbalancenutrition.com or call 484-401-7837.

Categories Uncategorized, Advice, Food, Gut Health, Health, Nutrition, Protein

Confused about collagen?

Collagen supplements are becoming increasingly popular. Are you confused by them? You may be wondering whether or not this is something your body needs, or if these types of supplements even work. This post will help you decide if it’s right for you.

Understanding collagen

Collagen is a protein made up of amino acids. It is one of the most prevalent proteins found throughout the body. It is present in bones, skin, tendons, ligaments, cartilage, your intestinal lining, and other fibrous tissues.  The main role of collagen is to provide structural support to your tissues. There are different forms of collagen, but the primary amino acids that comprise it are glycine, proline, and hydroxyproline.

Role of collagen

As we age, collagen levels decrease. This can lead to issues such as osteoarthritis, joint pain, stiff tendons, wrinkled skin, and GI disturbances. As a result, collagen is being added to beauty products and dietary supplements as a means of providing anti-aging benefits, reducing joint pain, supporting healthy bones and healing leaky gut.

Benefits of collagen

While some studies are mixed, there is strong evidence to support the following benefits of collagen

  • Promotes skin elasticity, hydration, anti-aging and improvement in overall appearance.
  • Can increase bone density and reduce bone loss
  • Helps reduce joint pain and stiffness
  • Can increase the process of wound healing

There is moderate evidence to support these additional benefits*

  • May support growth of hair and nails
  • May increase muscle mass
  • May protect against mucosal damage and support a healthy intestinal barrier
  • May support cardiovascular health

*Further studies are needed

Collagen food sources

So how can you obtain collagen naturally? Collagen is mainly found in animal tissue – primarily in the joints, tendons and bones. Bone broth is another common food source. You can purchase commercially made bone broth, but the best way to reap the benefits is to make it yourself. Here is a recipe you can try.

If eating animal carcass or drinking bone broth is not your thing, you can also try consuming foods that synthesize collagen and support its production. These include poultry, game meat, organ meat, fish, shellfish, cheese, egg whites, seeds, spirulina, and soy.

Collagen supplements

Collagen supplements come in a variety of forms including capsules, gummies, powders. One of the most common and versatile forms of collagen supplements can be found in bovine, chicken, or marine collagen peptides.

Collagen peptides are the result of larger collagen molecules being broken down into short chain amino acids. Peptides are ideal because they break down easily in liquids. You can add them to both cold and hot beverages, such as coffee or a smoothie. You can also include them in baked goods.

There is no recommended dietary allowance (RDA) for collagen, but on average 2.5-1.5g per day have been utilized in studies. As with all supplements, I only recommend professional grade brands. Supplements are not regulated so quality really does matter. For example, with some commercial protein powders, there is concern about potential lead contamination. It’s worth investing a few more dollars to know that what you are consuming is safe. As always, before consuming any supplement I urge you to talk with a qualified healthcare practitioner to determine if you really need it.

For more tips like these or to book a session, contact me here

Sources:

  • The Functional Nutrition Library
  • https://health.clevelandclinic.org/
  • https://www.todaysdietitian.com/newarchives/0319p26.shtml
  • https://www.ncbi.nlm.nih.gov/pubmed/23375414
  • https://www.ncbi.nlm.nih.gov/pubmed/25884286
Categories Advice, Food, Health, How To, Nutrition

Healthy eating strategies for kids: How to encourage the best choices.

It’s back to school time. Hectic schedules, homework, and organized sports can make it extremely challenging for kids to eat well, stay focused, and perform at their best. Here are a few strategies to encourage healthy food choices for your child.

Get plenty of protein: While kids tend to gravitate towards carbohydrate rich meals and snacks, teach them that healthy proteins are a must. Protein will keep kids fuller longer and will help them to stay focused in the classroom. It will also support muscle growth. Protein choices include lean chicken, eggs, turkey, tuna fish, canned salmon, beans, dairy or dairy substitutes, nuts, nut butters, seeds, tofu, and edamame.

Make fruit and vegetables a dietary staple: Teach your kids to include rainbow of colors. A variety of colorful fruits and vegetables will provide them with vitamins, minerals, antioxidants, and fiber. Fruits and vegetables will also keep them fuller longer.

Include health fats: Healthy fats support brain development, eye health, and like protein, will help kids stay fuller longer. Fats will also help kids to better absorb certain vitamins such as A, D, E and K. Healthy fats include things like nuts, seeds, nut butters, olives, avocado, and olive oil.

Reduce sugar intake: While occasional treats are always fun, children who consume large amounts of sugary foods may find it harder to stay energized and focused throughout the day. Refined carbohydrates and starches will raise a child’s blood sugar initially, but will then cause a sudden drop in blood sugar as their hormone insulin responds. When blood sugar drops, children will feel tired, hungry or ‘hangry’. I recommend that kids avoid starting the day with sugary cereals, pastries, and other common breakfast foods and instead include protein at breakfast. This will prevent them from being hungry by mid morning. Apply this same approach after school in order to keep them focused on homework and activities.

Read labels: Strive to provide your children with foods that are low in preservatives, additives and colors. Although a bit controversial, there have been studies which have shown that additives in food can contribute to hyperactivity in children.

Drink water: Choose water over sugary sports drinks. Water is always the best choice. Encourage this habit early on. Teach your child to carry a water bottle to school and to drink water before during and after sports practice.

Teach them how to balance their plate: Instill the habit of eating at least 3 food groups at meals. Food groups include protein, fruit, vegetables, starches, fats, dairy or dairy substitutes. A lunch might look like this: Chicken strips, broccoli, strawberries, whole grain crackers and a piece of cheese. This will offer a more balanced diet and provide essential nutrients.

Practice Division of Responsibility: This means that as parents, you are responsible for what time of day your child eats and what choices are offered. They are responsible for how much (or how little) they eat. This encourages kids to build confidence with their food choices and to remain in tune with their hunger and fullness cues.

Encourage family meals: Family meals are a time for connection, sharing, and listening. Studies show that kids who engage in family meals perform better in school. Make family meals a regular part of your schedule. If dinner is too hectic of a time to sit down together, try another meal such as breakfast.

Encourage participation and involvement with food choices:  Whether it’s packing lunches, preparing after school snacks, helping to prepare dinner, or tagging along when grocery shopping, getting your kids involved with the planning and preparation of meals will help them develop healthy eating habits and will encourage mutual respect in terms of food choices.

For more tips like these or to schedule a time to meet with me personally, click here.

Categories Advice, Exercise, Food, Health, How To, Nutrition, Weight Loss

12 Ways To Eat Healthy While On Vacation

It’s summer! Are you planning a fun vacation or getaway? Nervous it will derail your eating plan? I often get asked by clients what they can do to stay on track with healthy eating while they are traveling. It can be a real challenge for some, but it doesn’t have to be. Here are some key tips that I recommend:

  1. Plan your day. Begin with a healthy breakfast that includes plenty of protein to keep you fuller longer. Resist the temptation to begin your day with a sugary breakfast that will induce cravings later and make it harder to stay on track. Plan or pack your lunch and snacks and get some physical activity in – whether it be extra steps, a swim in the pool or ocean, hiking, running or biking. This will allow you to create a calorie deficit. By doing this you can relax and enjoy your evening. You are on vacation after all! This approach works because it’s a good balance of staying in control but also allows some amount of indulgence. 
  2. Set an exercise goal for the week and stick to it. Set a goal for walking, running, a travel workout, or whatever you enjoy. Aim for a set number of workouts per week. Track your workouts in an app or post on social media for accountability and positive reinforcement.
  3. Increase fruit and vegetable intake. Add vegetables to snacks, sandwiches, your morning eggs etc. Opt for fruit as a snack as well. They are lower in calories and really filling. Happy hour on the beach? Pack an assortment of plant based snacks to accompany the beverages. Click the link here for my blog post on healthy snacks when traveling.
  4. Drink (more) water. This is a must. Strive for a goal of half of your body weight (in ounces) or more, especially if you are in the sun most of the day and/or consuming alcohol. 
  5. Focus on protein intake. This can really help to keep you full, deter you from eating heavier carbs, and keep you on track. Aim to have protein at every meal and snack. You can even pack your favorite protein powder or bars to have throughout the week. 
  6. Will you have a kitchen at your vacation destination? If so, shop ahead and stock it with your favorite items. This is one thing I do often when traveling locally. I pack enough for breakfast, lunch and snacks. It definitely saves money and helps me feel more in control. If this isn’t a possibility, shop on the first day that you arrive at your destination. If cooking in, prepare some fun and healthy recipes. Use your favorite websites, blogs, or  grocery store magazines for ideas. Many have really good summer editions right now with some fantastic looking recipes. 
  7. Use a food tracker. This is a personal decision and I’ve seen it done a variety of ways. Some people like to let go of their food journal when on vacation, others feel this is a slippery slope and will make things harder for them when they return. You know yourself best and what works for you. You can also do a partial food journal where maybe you track your water, your workouts and the majority of your day up until dinner. Then, for dinner and beyond you can relax a bit and let it go. It’s completely up to you, but if you feel you would still like accountability while away, a tracker can work. 
  8. Set (gentle) boundaries. This looks different for everyone. It might be setting a limit of eating out 1x per day or getting ice cream 2x per week or choosing alcohol vs. a dessert. Decide what it could look like for you and stick to it.
  9. When dining out, choose which items on the menu you will skip, sample, and enjoy. For example, maybe you will skip the bread basket and dessert, sample the appetizer, and enjoy the entrée
  10. Be mindful of alcohol intake. The average serving of beer or wine is about 150 calories. Mixed drinks and flavored cocktails can be even higher. If you have factored this into your day, great. If not, be aware that this can add on a lot of unwanted calories and sugar, and it for some it can be a trigger for eating larger portions of foods that they would normally avoid.
  11. Adopt a “Maintain Don’t Gain” philosophy. Set a goal of maintaining your weight but don’t stress about trying to lose while you are away. 
    Walk, walk, walk, and walk some more. Being on vacation is a great way of getting plenty of walking in. Whenever possible opt to walk instead of drive. Track your steps daily and see how much you can get in by the end of the trip. 
  12. Walk, walk, walk, and walk some more. Being on vacation is a great way of getting plenty of walking in. Whenever possible opt to walk instead of drive. Track your steps daily and see how much you can get in by the end of the trip. 

For more tips like these or to meet with me personally, contact me here