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November 30, 2009
Nightmare at the Movies
How many of you splurge on popcorn when you go to the movies? Ever wonder what is actually in that buttery, salty snack? Snack may not be the right word...
CSPI said it bought multiple servings of popcorn at movie chains Regal Entertainment Group, AMC Movie Theatres and Cinemark and had them analyzed in an independent laboratory.
It reported a Regal medium popcorn (20 cups) contains 1,200 calories, 60 grams of saturated fat, and 980 milligrams of sodium. That's without the buttery topping that can be drizzled
-- or poured -- on the popcorn, which adds 200 more calories and 3 grams of saturated fat per 1.5 tablespoons.
An AMC medium popcorn did better because of its smaller size -- nine cups -- at 590 calories and 33 grams of saturated fat, and a 14-cup Cinemark medium popcorn was 760 calories and 3 grams of saturated fat (in both cases, before adding buttery topping).
One problem is that Regal and AMC pop their popcorn in coconut oil, which is about 90 percent saturated fat. Cinemark pops its corn in canola oil, which explains its lower saturated-fat levels.
In two positive steps, trans fatty acids were not found in the samples and theaters have stopped using hydrogenated oils in the butter-flavored toppings.
The study is in the December issue of CSPI's Nutrition Action Healthletter.
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November 27, 2009
Snacks Make Sense
Snacking in-between meals makes sense! Snacks not only help keep your metabolism revved up, but they provide more opportunities to get key nutrients.
Try to stick to small amounts of healthful snacks from all the key food groups.
Some examples include: cups of unsweetened applesauce, containing 60 calories or less; low-fat granola bars, containing 110 calories or less; a 1-ounce serving of roasted unsalted nuts and seeds (28 peanuts, 18 cashews, or 24 almonds); 1 tablespoon of peanut, cashew or almond butter; dried fruits made without sugar, such as raisins or apricots; and whole-grain cereal with at least 4 grams of fiber per cup and no more than 12 grams of sugar.
Posted by Lisa at 11:25 AM | Comments (0) | TrackBack
November 22, 2009
Staying Healthy Through the Holidays
You've been doing great all year with your healthy living mission and then here comes the holidays. Don't fret! The holidays are all about maintaining your current weight. Don't get discouraged if that scale holds steady - it's a good thing! Here are 3 tips to help you stay on the healthy track during the holidays:
1. When in doubt, keep track
The mere act of logging your food and beverage intake can help you lose weight, studies have shown. When you find you’re indulging more than you expected, keeping tabs on everything you eat and drink and how much and your exercise regimen is a quick way to get back on a healthy eating track. Got a weakness for late afternoon cookies? Logging your intake can alert you to times of day or meals that are challenging.
Is a written food journal not your style? Your iPhone or smartphone can help. Apps such as “Lose it” can be a great way to track your daily intake.
A recent study in the Journal of the American Dietetic Association found that using a personal digital assistant was just as accurate in terms of food intake as writing it down. Keep tabs whichever way best suits you. It means you’ll be more likely to succeed with weight and fitness management.
Don't overindulge on vacation
2. Don't overindulge on vacation
Just because you’re off from work or going away on vacation does not mean you should abandon all diet restraint. In fact, having consistent dietary patterns on weekdays, weekends, holidays and during vacations greatly predicts long-term weight loss maintenance, according to findings from the National Weight Control Registry (NWCR), the largest prospective investigation of long-term successful weight-loss maintenance.
What you put in your suitcase can help you maintain your diet and fitness routine. Simply packing your sneakers and scoping out hotel fitness facilities and classes or nearby outdoor excursions can go a long way towards helping you get out of an unhealthy travel mindset. Many hotels spend big dollars equipping fitness rooms and creating healthful menu options for us to use and choose.
Don’t despair if you’re traveling on the cheap. Simple cardio exercises like jumping jacks or walking/running in place can be done anytime, anywhere. You can even prop a chair against the wall and create a perfect platform for squats, steps ups, dips and push-ups — no weights required.
Fighting Temptation
3. Fight temptation
At home, only keep foods whose portions you can control. If there’s a particular treat you like, buy single-serve portions, or keep them behind closed doors on a high shelf or in an opaque container. The idea is to make those temptations hard to reach.
To help you fight splurging when you’re not hungry, chew sugar-free gum, suck on a strong mint, have a breath strip or brush and floss. Before a party or other event, dampen hunger ahead of time with a protein- and fiber-rich snack such as 2 tablespoons of nuts and an apple or a string cheese and about five whole grain crackers.
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November 16, 2009
Apple and Carrot Salad
1 large red apple, cored, thinly sliced and then cut into matchsticks
1 large green apple, cored, thinly sliced and then cut into matchsticks
1 ½ Tbsp fresh lemon juice
3 cups matchstick-cut carrots
¼ cup chopped chives
1 Tbsp olive oil
1 tsp sugar
½ tsp salt
¼ tsp black pepper
2 oz feta cheese, crumbled
Place apples in a large bowl and toss with lemon juice. Add carrots, chives, oil sugar, salt, pepper and cheese; toss to mix thoroughly. Serves 8. Yields about ¾ cup per serving.
Posted by Lisa at 09:14 AM | Comments (0) | TrackBack
November 13, 2009
How to Avoid a Food Fight With Your Kids
Create a healthy home
• Keep junk food out of the house, or at least out of sight.
•Limit TV, and endless commercials for junk food.
• Plan ahead to avoid buying fast or processed foods: Pack a lunch before school or an outing; keep chopped vegetables in the fridge for quick snacks.
Avoid power struggles
• Praise kids for taking even a tiny taste.
• But don't use sweets and dessert as a prize, especially as a reward for finishing healthier foods.
• Meet kids halfway. Mix half a bowl of sweetened cereal with a whole-grain cereal, for example.
• Dish out kid-sized portions, not intimidating mounds. For a 1-year-old, a single serving is just two to three broccoli florets or one skinny stalk of asparagus.
• Don't react, even if kids make a fuss about refusing food. Don't make them clean their plates, but don't cook them anything else, either.
Make every calorie count
• Blend vegetables, such as pureed eggplant or peppers, into spaghetti sauce. Add shredded vegetables, apples or other fruit to meatloaf and meatballs.
• Sneak vegetables into soups, lasagna and even desserts, such as carrot cake, pumpkin bread or even spinach brownies.
• Make your own fast food, such as chicken nuggets or fish sticks coated in bread crumbs and parmesan cheese.
•Avoid juice.
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November 09, 2009
Comfort Food: Macaroni and Cheese
12 oz uncooked pasta
2 cups fat free milk
¼ cup all purpose flour
¾ tsp salt
¾ tsp onion powder
1 cup low fat shredded cheddar cheese
1/3 tsp hot pepper sauce, or more to taste
Cook pasta in boiled water according to package directions; drain and return to pot. While pasta cooks, in a large saucepan, whisk together milk, flour, salt and onion powder until blended. Bring to a boil over medium-high heat, whisking frequently; reduce heat to low and simmer, stirring often, until thickened, about 2 minutes. Remove pan from heat and whisk in cheese and hot sauce. Add sauce to pasta; toss to mix and coat. Yields 1 cup per serving. Serves 6.
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November 06, 2009
Healthy Eating Starts Early
Kids learn mostly by example. They model their own behavior after their parents and their older siblings. If your kids have bad eating habits, ask yourself how that happened in the first place. If you eat a poor diet yourself, neglect your health and physical fitness or smoke and drink in front of them, you shouldn’t be surprised if your children go down the same road. So, be a good role model and set the stage for healthy eating at home and when you eat out as a family. Let your actions speak louder than your words.
Do not expect your kids to know for themselves what is good for them. They don’t have “natural” instincts they can trust. At times, they need your guidance and, if necessary, your willingness to draw the line. Don’t be an enabler. If your kids nag you to buy them snacks or candy and you give in despite of better knowledge, you can only blame yourself for the consequences.
It’s never too early to start teaching your kids the art of healthy eating. Take your children with you to the grocery store or, even better, to your local farmers market. Explain to them the benefits of the foods you’re buying. You may want to visit a working farm where they can see first hand how produce is grown and harvested. Among other things, it will help them appreciate the value of their food.
Kids are more likely to try foods they can help to prepare. Sharp knives and hot boiler plates notwithstanding, there is plenty to do around the kitchen table for kids of all ages. So encourage them to lend a helping hand once in a while. Who knows, you may lay the foundation for your child’s career as a culinary rock star or at least a skilled hobby chef.
Eat together as a family whenever possible. Sit down for dinner and don’t allow your children to eat mindlessly while their attention is focused on other things, such as watching TV, playing video games or doing homework. Mealtimes are great opportunities for them to learn social skills, table manners and healthy eating habits.
Offer your kids portion sizes that are appropriate for their age. Let them know that they can have seconds if they are still hungry, but encourage them to eat slowly. It takes the stomach about twenty minutes to send a signal to the brain that it is full.
Keep in mind that children don’t have the same tastes as adults. For instance, many kids don’t like spicy food, certain textures or even colors. As a parent, you should never nag or force them to clean their plates. Don’t bargain with them or bribe them either. Dessert should be treated as what it is, a part of a meal, not a reward for good behavior. Generally speaking, it is never a good idea to use any kind of food as a bargaining chip.
Posted by Lisa at 12:08 PM | Comments (0) | TrackBack
November 02, 2009
Lentil Artichoke Stew
This aromatic, fiber-packed, and tasty Middle Eastern dish is great served alone or over brown rice or pasta. Using fire-roasted tomatoes is not necessary, but gives the stew a delicious smoky flavor.
1/4 cup vegetable broth
1 onion, chopped
2 large garlic cloves, pressed or minced
2 teaspoons ground cumin
1 teaspoon ground coriander
1 cup dry (uncooked) red lentils (3 cups cooked)
1 bay leaf
2 cups water
juice of 1 lemon
2 24-ounce cans chopped tomatoes (preferably fire roasted), undrained, or 6 cups freshly chopped tomatoes plus 1 cup tomato juice
1 1/2 cups quartered artichoke hearts (1 9-ounce frozen package or 1 15-ounce can)
1/4 teaspoon crushed red pepper (optional)
1/4 teaspoon salt, or to taste
1/4 teaspoon black pepper, or to taste
Heat broth in a large saucepan. Add onion and sauté on medium heat for about 5 minutes, until golden. Add garlic, cumin, and coriander and cook for 2 minutes, stirring frequently. Add dried lentils, bay leaf, and water to pan and bring to a boil. Lower heat and add lemon juice, tomatoes and their liquid, artichokes, and crushed red pepper (if using). Simmer for about 20 minutes, until the lentils are tender. Remove and discard the bay leaf. Add salt and black pepper, or to taste.
Makes 6 servings.
Source: "The Cancer Survivor's Guide: Foods That Help You Fight Back!" by Neal Barnard, M.D., and Jennifer Reilly, R.D., Page 126.
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