This summer's "it" food

Get these from our Foodtrainers' shop while they last (or before we eat them all).

Whether you’re paleo or gluten free (or neither), many of us are conscious of decreasing our grain intake. We’ve noticed a wave of products and restaurants filling the grain gap with cassava and tapioca. Cassava, a root vegetable, is native to Latin America, Asia and Africa, it is also known as yucca. Today, our Chip List newsletter (be sure you’re signed up to receive our Monthly Morsels) mentioned Siete Chips. These are made from cassava and there's pretty damn delicious.

Then, there’s tapioca. Tapioca is the starch extracted from the cassava root.  I know this is a little confusing, bear with me. For now, just know that cassava and tapioca come from the same place but are different nutritionally.

Cassava is nutritionally like a sweet potato. Cassava has more protein, a ton more vitamin C (cassava a great source), slightly more potassium and about the same amount of fiber. Cassava is higher in calories, if that matters to you (not to me). Cassava is used to make flour and breads (Otto’s cassava flour is a great brand). The concern with cassava processed improperly is that it contains compounds that convert to cyanide, sounds scarier than it is. The truth is many foods contain these compounds, flax is one of them. These compounds are in the leaves and peel of cassava and not the flesh/root. The bulk of the issues with cassava have been with people processing the tuber versus consuming it. Companies, such as Otto's, test their products for these compounds.

And tapioca, I have to admit as a gluten free-er, I love the taste of the tapioca “sandwiches”. The tapioca makes a crepe-like wrap for any type of filling. A couple of places in NYC such as Tapnyc and Oca serve these. We tasted Wrapioca's creations at the fancy food show and, also in NYC, is yubakery, their yubuns are not to be missed. In the sandwiches, tapioca has a slightly crunchy texture, yum. However, the more I researched tapioca, I realized it isn’t a nutritional superstar. The saving grace for tapioca is that it’s a source of resistant starch. These starches feed probiotic bacteria. So, tapioca versus white flour? Tapioca wins. Tapioca versus cassava, that one goes to cassava. 

If you are in NYC, I would check out Tap. The whole place is gluten free, the “sandwiches” are delicious. We liked the vegan and also the one with prosciutto. They are very ingredient conscious, in terms of quality. Plus, they have matcha (odd for a Brazilian place but I'm happy about it). 

Have you tried cassava, yucca or tapioca? Let me know your thoughts.

How to cut down on carbs

At an event last week, Sam Kass (former chef for the White House/Obamas) was a speaker. He explained that there’s a missing piece with most health advice. I’m paraphrasing but he said that we can’t simply say “ginger is healthy” but need to include the HOW. I went back to the office with this truth nugget and we brainstormed a bit. We’re going to add a  “how to” series to the blog. I’d love to declare it’ll be a weekly feature but we’re not so great at that kind of structure. Today, Carolyn kicks things off with a great way to cut your carbs.

Like any normal human, I love carbs. Like any good nutritionist, I love fiber too but not enough to ever eat another GG crispbread*. If you can’t consider cardboard, enter your new, best cracker buddy ORGRAN.

Orgran fiber crispbreads are our fave crackers on the market because they are gluten free, low cal, and have some fiber. They are the perfect vehicle for pretty much any topping. We usually give two a day to clients as a “non-carb”.

The ingredients are simple: brown rice flour, wholegrain sorghum, psyllium, rice bran and salt so they definitely need a topping. Here are a few of my fave ways to use them:

1.     Sunflower seed butter and a sprinkle of cacao powder

2.     Good Culture (probiotic) cottage cheese and apple slices

3.     Wild smoked salmon with farmers cheese or ricotta

4.     Avocado with a pesto drizzle.

Scrambled eggs, chicken salad and tuna would work too, your Orgran options are pretty much endless.

We want to share our Orgran obsession, tell us your favorite topping below for a chance to win a free box by 12/17. And if you have any orgran art/photos post them tagging us @carolynbrownnutrition @foodtrainers

*cracker that’s made the rounds in many weight loss plans but needs be retired.

Cashew Addiction Explained

Assume there are 100 cashews here. Assume that's a portion.

 You can binge on anything. Once when I  told a client “you will not overeat on chicken” she swiftly corrected me, “I eat a whole chicken Lauren…well except for the insides and bones.” Interesting. And one night my younger son complained of a stomachache and said,  “I probably ate too many bananas after soccer.”  I asked my son how many assuming he had two or so, he said five. While these instances are rarities, cashew binging is extremely common. You are more likely to overeat (translation the whole package, regardless of its size) cashews that any other nut. You may not find that in a scientific journal but it’s the truth.

I saw 10 clients yesterday. Two reported cashew issues. Foodtrainers will turn 15 in November, I can’t believe it has taken me this long to conduct cashew research but I did and have a theory. Cashews are carby. I know that sounds as dumb as when people claim carrots are sugary. Cashews have four times the net carbs (carb grams minus fiber grams) of walnuts or pecans and more than double the carbs in almonds. Grace, our resident researcher, and I both poked around and she concluded; “only chestnuts have them beat”.  When I offered this explanation to one of my cashew challenged clients she said, “I think it’s the texture, think of how creamy cashew milk is.” She has a point. Cashews are the most widely used dairy alternative. So there are the carbs, the texture and there’s also a natural sweetness of cashews…shit.

Here’s where science tells a different story. On PubMed I read of a study finding that cashew extract improves insulin function and the “damaging effects of high blood sugar”.  So cashew extract has anti-diabetic properties whereas cashews (and cashew addiction) give you diabetes. Another interesting tidbit, you don’t see cashews in shells in stores because the shell of the cashew is poisonous. For this reason, cashews are heat treated before being shelled so; raw cashews are never really raw. And I’ll add that “raw” cashews are binged on too.

When we convened our office cashew conference, we formulated our addiction advice. We joked that we should all eat the shells as a deterrent but are not in the business of poisoning people. Carolyn voted to remove cashews from the Foodtrainers’ nutcase.

Betcha can't have 15...unless you have a nutcase

 Instead, we agreed to advocate cashews via nutcase only. That way, you avoid over-nutting (thanks Well and Good for the shout out). 

Are you a cashew addict? Or, what do you feel are the most bingeable foods?

Foodtrainers' Holiday Helper Rosh Rules (and YK too)

Well, actually don't

We’ve just shifted out of summer mode and the holidays are upon us.

While it can feel like September presents one thing after another, we're hoping that since  many of us are still casting off our summer holiday treatsare slightly less alluring (maybe?)

Here are Foodtrainers’ tips for a “sweet” new year. The only thing sweeter than honey cake is feeling svelte when September ends. Agree? Thought so.

 Rosh Rules (and YK too)

 Create room for holiday meals. If you’re familiar with Foodtraining through the holidays .you know that we believe in utilizing pre and post holiday days. For every holiday meal, have 1 day where you skip anything sweet (wine and fruit are sweet).

 Secret Holiday Weapons: have lemon squeezed in water before your holiday meal, this will prevent your blood sugar from rising sky high and may displace a glass of wine. The morning after holidays, try our magic green elixir.

 Employ our “traditional” 1 plate rule: make a plate with 1/2 veggies, 1/4 protein, 1/4 carb. If you can skip the carb and try making your plate ¾ veg, even better. No seconds (that would be 2 plates).

 Pick 1 treat per holiday: kugel, matzo balls and next week bagels-OY (if your clothes aren’t fitting really well, nothing about these foods will help, just a “sweet’ reminder). We cannot have it all and not expect post-holiday matzo balls in unfortunate, unwanted places…

*note this isn’t 1 treat per holiday meal, got it? One treat for RH and one for YK max, if you forego other treats we’ll sound our office shofar for you.
  So what should you eat? We say GO Gefilte or via sauce removal “naked” brisket, these are good protein choices. Roasted veggies (carrots being a “sweeter” veg is the least of your worries) are fair game. Also, a little known fact some feel spinach (silka) was one of the original signs of Rosh Hashanah. In terms of carbs, gourds (pumpkins and squashes) have symbolic meaning and are your best starch selection.

 BYOT (bring your own tea) Rosh Hashanah food is super sweet. Chances are the above-mentioned honey cake is redundant. Basically Rosh Hashanah dinner is dessert. So skip the sweets post meal, Tazo makes a great, organic cinnamon apple tea. 

 Don’t binge before you fast. If you fast for YK avoid the temptation to overdue it beforehand. This actually makes fasting more difficult. Stick to the one plate rule and the 1-carb per plate rule as well. 

 Bagels are a break up food , break fast or not.  Speaking of The Little Book of Thin, the holiday chapter is a great primer for the holidays (just saying).

 You are not alone! You can also #TIDEI (via twitter) if you need extra support. For example "my aunt is guilting me into eating _________" 
 Insta your plate @Foodtrainers @onesmartbrownie, one properly composed plate will receive some "secret post holiday weapons".
And of course we wish you a year filled with health and happiness.
Did you have a holiday meal already? How was it? Which of these "rules" resonates with you? 
Do you find September a difficult month?
*Congrats to our first week of September Squeezers who took the month by storm and put in 7 days of great eating and focus.