Cauliflower seems to be all the rage. Cauliflower pizza crust, cauliflower rice, cauliflower mashed potatoes – is it really healthier than the alternatives? (i.e. regular dough, white/brown rice, mashed potatoes) I’ve noticed that sometimes it seems like these cauliflower products are very high in cholesterol, seems counterintuitive. I need an expert’s advice!
It IS a craze! Cauliflower is a highly nutritious and under consumed cruciferous vegetable. Incorporating it in forms other than whole raw and steamed may reduce its benefit a smidge but at least more people are eating it. Its mild flavor and bland appearance make the versatile cauliflower suitable for replacing white starches for restricted carbohydrate, Paleo or gluten-free eating. Yes, I know purple, orange and green varieties exist. Here’s a rundown of the various popular ways cauliflower is offered (at present) compared to the original alternatives:
Riced cauliflower vs. rice – As a side dish, minced cauliflower is lower in calories and carbohydrate than traditional white rice. It offers more fiber, calcium, potassium, vitamin C, and vitamin K while enriched medium grain white rice provides more iron, magnesium, zinc, and folate. *
Mashed cauliflower vs. mashed potato – With a higher water content than potato, cauliflower contains fewer carbohydrates and calories than the equal volume of spuds. For a moist food like mashed potato, the substitution works, particularly once salt, garlic, butter, sour cream or chives are added for flavor. Cauliflower provides more fiber, calcium, folate, vitamin C, and vitamin K while potatoes provide more potassium, zinc, and magnesium:*
100 g boiled, drained cauliflower 100 g peeled, boiled potato
Cauliflower pizza crust vs. traditional dough – To hold the consistency together without wheat gluten, oil, egg and xanthan gum are added to cauliflower with starches like tapioca and brown rice flour. The oil content is responsible for higher fat, while egg is why the saturated fat content is often higher than the original dough version. Of course, switching the crust can only partially offset the pizza sauce, cheese, and toppings which are usually not healthy!
Sources:
*Nutrient values from USDA National Nutrient Database for Standard Reference Legacy Release, April 2018 database. Findings were used along with RDN’s professional judgment.
– Debbie J., MS, RD
This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.
Some questions have been edited for length and/or clarity.
Have a nutrition question? Our registered dietitian is ready to help!
Email nutrition@lafitness.com or submit your question below and it may be featured in an upcoming article!
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I wanted to know what’s the best way to boost metabolism and lose weight for a man once you’re over 40?
– Jermaine H.
Fighting midlife weight gain is certainly a challenge! Hormone levels and lifestyle are common causes for the metabolism and weight change from prior decades. Targeting these two areas are likely to bring about the most benefit. Thus, it is wise to visit with your physician for a checkup. Amping up your physical activity during the day (walking, cleaning, washing your own car, dancing) outside of exercise is recommended to help lose weight in middle age.
At the gym and in the kitchen, the goal is to preserve muscle mass (and therefore metabolic function) and promote a calorie deficit. ProResults® Trainer, Morgan Connors, advises strength training and cardio workouts. Nutritionally, you should eat the bulk of your calories earlier in the day, include protein at each meal, limit added sugars and alcohol, and get enough fiber and water. Consuming green tea and chili peppers temporarily boost metabolic rate… a little. Other foods purported to raise metabolism include fish, egg whites, coffee, milk, yogurt, coconut oil, lentils, red beans, cinnamon, garlic, broccoli, and berries.
Sources:
– Debbie J., MS, RD
This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.
Some questions have been edited for length and/or clarity.
Have a nutrition question? Our registered dietitian is ready to help!
Email nutrition@lafitness.com or submit your question below and it may be featured in an upcoming article!
Navigating the world of protein powders and supplements can indeed feel daunting, with countless options lining store shelves and online marketplaces. As you consider adding a scoop to your post-workout smoothie or exploring new ways to boost your nutrition, it’s...
Cue the sound of a revving engine… running your blender at home can bring goodness with that whirring noise! Creating your own smoothies is a great way to get in some nutrients and plant phytochemicals you otherwise wouldn’t during the day. It allows you to prepare...
With so many sources offering nutrition advice, it’s hard to know what’s true. Even factual information can become distorted by the time it reaches you. Like a game of telephone, the message often changes as it’s passed along. Here, we debunk 5 common diet myths to...
Welcome to the 21st episode of the Living Healthy Podcast, presented by LA Fitness.
On this episode of the Living Healthy Podcast, we have a listener favorite on the show, Dietitian Debbie, who helps us better understand nutrition labeling and we hear all about Andrew’s love for popcorn (and more importantly, his confusion about popcorn nutrition labels!)
How Are We Doing?
This podcast should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.
Intro
Begins at 0:01
“The History Lesson You Never Knew You Wanted” re: Nutrition Labels
Begins at 1:07
Dietitian Debbie Joins the Show
4:47
Why Are Nutrition Labels Important?
5:00
Nutrition Label – Serving Sizes
6:00
Caloric Food Tracking
8:15
Nutrition Label – Calories
10:05
Nutrition Label – Total Fat (Macronutrient #1)
11:20
Trans Fat and Saturated Fats – How Many Grams Are Too Much?
12:34
Why is Fat Known as a Macronutrient?
13:52
Nutrition Label – Cholesterol
14:30
Nutrition Label – Sodium (and Potassium)
15:43
Nutrition Label – Carbohydrates (Macronutrient #2)
17:38
Nutrient Label – Protein (Macronutrient #3)
18:46
Why is Protein So Important?
20:21
Nutrition Label – Vitamin and Mineral Section
21:05
Should Everyone Take a Daily Vitamin?
21:57
Nutrition Label – Footnote Disclaimer
24:07
Nutrition Label – Ingredients Section
25:14
Avoid These Unhealthy Ingredients
29:12
UH OH – Andrew’s Popcorn Rant
30:42
**MATT SAVES THE SHOW**
31:37
New Nutrition Labeling Laws Coming Soon
32:57
Show Wrap Up
36:23
Navigating the world of protein powders and supplements can indeed feel daunting, with countless options lining store shelves and online marketplaces. As you consider adding a scoop to your post-workout smoothie or exploring new ways to boost your nutrition, it’s...
Cue the sound of a revving engine… running your blender at home can bring goodness with that whirring noise! Creating your own smoothies is a great way to get in some nutrients and plant phytochemicals you otherwise wouldn’t during the day. It allows you to prepare...
With so many sources offering nutrition advice, it’s hard to know what’s true. Even factual information can become distorted by the time it reaches you. Like a game of telephone, the message often changes as it’s passed along. Here, we debunk 5 common diet myths to...
Hello, I am vegetarian and do not eat meat or eggs but do eat dairy products. Can you let me know the following?
Thanks for your help.
– Sunil J.
Here are your three-fold answers:
1. A well-balanced lacto-vegetarian diet can be sufficient to promote muscle growth and strength when paired with an appropriate workout plan. The bigger you are and the more you burn the more nutrition you need – but also the more you can eat! A sample 2,800 calorie day might look like the following. Also see our recent suggestions for meatless meals.
Nutrient analysis using www.FitDay.com by a Registered Dietitian Nutritionist = 127 gm Protein (16% calories). Findings were used along with RDN’s professional judgment.
2. Before strength training (assuming last meal was more than 3 hours prior) a small snack incorporating a carbohydrate with some protein, but little fat can fuel your workout and help prevent muscle protein breakdown. One example is rice or oat square cereal with non-fat milk and strawberries. Another would be noodles and chunky marinara with a soy meatball. After working out, replenish energy stores and promote muscle repair and rebuilding with a similar recovery snack within a half hour. Graham crackers with peanut butter and banana slices is an option.
3. Protein powder aids in providing variety and convenience to meals or snacks on the go. When mixed with fluid as a beverage, protein powder is more readily absorbed than a solid protein you’d need to chew and break down. A balance of soy, casein, and whey can offer a more sustained delivery of protein.
– Debbie J., MS, RD
This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.
Some questions have been edited for length and/or clarity.
Have a nutrition question? Our registered dietitian is ready to help!
Email nutrition@lafitness.com or submit your question below and it may be featured in an upcoming article!
Navigating the world of protein powders and supplements can indeed feel daunting, with countless options lining store shelves and online marketplaces. As you consider adding a scoop to your post-workout smoothie or exploring new ways to boost your nutrition, it’s...
Cue the sound of a revving engine… running your blender at home can bring goodness with that whirring noise! Creating your own smoothies is a great way to get in some nutrients and plant phytochemicals you otherwise wouldn’t during the day. It allows you to prepare...
With so many sources offering nutrition advice, it’s hard to know what’s true. Even factual information can become distorted by the time it reaches you. Like a game of telephone, the message often changes as it’s passed along. Here, we debunk 5 common diet myths to...
“Healthy and fresh food should be food that not only is good for your body, but it should also be flavorful. This salad is a great example of that. It’s made with seasonal tomatoes, field fresh watercress and ripe avocados. The dressing is light and fresh tasting and ties it all together.”
Water Grill is located at 615 J Street, San Diego, CA 92101. Open Sunday-Thursday 11:30am-11pm, and Friday-Saturday 11:30am-Midnight. For the menu and additional details, please visit http://www.watergrill.com/.
Photo Credit: Courtesy of King’s Seafood Company
For the Tomato Avocado Salad
For the Poppy Seed Dressing
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Featured Recipes
Navigating the world of protein powders and supplements can indeed feel daunting, with countless options lining store shelves and online marketplaces. As you consider adding a scoop to your post-workout smoothie or exploring new ways to boost your nutrition, it’s...
Cue the sound of a revving engine… running your blender at home can bring goodness with that whirring noise! Creating your own smoothies is a great way to get in some nutrients and plant phytochemicals you otherwise wouldn’t during the day. It allows you to prepare...
With so many sources offering nutrition advice, it’s hard to know what’s true. Even factual information can become distorted by the time it reaches you. Like a game of telephone, the message often changes as it’s passed along. Here, we debunk 5 common diet myths to...