A Dietitian's View

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January 31, 2011

Take Care of Your Heart. Wear Red.

Friday, February 4th is National Wear Red Day! Help fight heart disease by showing your support. Wear red and support medical research, awareness, education and community programs to help women live longer heart-healthy lives. Find an event near you!

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January 28, 2011

Beware of "Diabetic" Foods

Watch out for Special "Dietetic" and "Diabetic" Foods

Most every grocery store carries "dietetic," sugar-free (but not calorie-free!) cookies and treats marketed to people with diabetes. They are usually much more expensive than regular treats and sometimes contain unhealthful ingredients such as saturated and trans fat. They may have the same or more calories than sugar-sweetened versions.

Sugar alcohols are often used as a sweetener in these products. Even though they are called sugar alcohols, they do not contain alcohol. They supply about half the calories of sugar. Sugar alcohols can cause loose stools if you eat too much at once. This is also a concern when over-eating sugar free candies and gum. Sugar alcohols may be listed under these names on the label:

Erythritol
Isomalt
Hydrogenated
Starch
Hydrolysates
Maltitol
Mannitol
Sorbitol
Xylitol
Lactitol

The bottom-line is- you don't need special "dietetic" foods to eat a healthful diabetic diet - just a good variety of healthful whole foods, with occasional treats, the same healthful diet everyone should be choosing!

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January 24, 2011

Cereal Check

The question

What should I look for in a healthy cereal?

The answer

I have a few criteria for choosing a healthy ready-to-eat breakfast cereal. The most nutritious cereal is one that's low in fat and sugar, high in fiber and made with 100 per cent whole grains such as oats, whole grain whole wheat, whole rye, flaxseed or brown rice.

For starters, read the ingredient list. Look for whole grain to be listed first. This means that the cereal is predominately whole grain. If a whole grain is listed second, you might be getting only a little whole grain. (Ingredients are listed in descending order by weight.) There's one exception here: 100% bran cereals. While bran cereals do not include all parts of the grain kernel, you can consider them whole grain since they're a concentrated source of bran that's missing from refined grains.

Next, read the nutrition label. Choose a cereal that has at least five grams of fiber and no more than eight grams of sugar per serving. Cereals with dried fruit can exceed eight grams of sugar. That's because the sugar numbers on the nutrition label include both added sugars and naturally-occurring sugars in fruit. Cereals with raisins, blueberries, strawberries (not strawberry filling!) and cranberries will have a little more sugar but they'll also have more fiber.

Also consider sodium. Once you start reading labels, you might be surprised to see how much sodium some cereals deliver. For example, some high-fiber breakfast cereals can deliver as much as 20 per cent of your daily requirement in one small serving. Choose a lower sodium cereal with no more than 240 milligrams per serving.

One more tip - keep your serving size in check. By dry weight, an official "food guide" serving of ready-to-eat cereal is 30 grams. In household measures, 30 grams of dry cereal will vary depending on the density, or weight, of the cereal. In general, a serving size of a flake cereal is typically ¾ to 1 cup. The serving size for denser cereals like granola and muesli is 1/3 to ½ cup.

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January 18, 2011

Kale is a Nutritional Powerhouse

One cup of kale contains 36 calories, 5 grams of fiber, and 15% of the daily requirement of calcium and vitamin B6 (pyridoxine), 40% of magnesium, 180% of vitamin A, 200% of vitamin C, and 1,020% of vitamin K. It is also a good source of minerals copper, potassium, iron, manganese, and phosphorus.

Kale’s health benefits are primarily linked to the high concentration and excellent source of antioxidant vitamins A, C, and K -- and sulphur-containing phytonutrients.

Carotenoids and flavonoids are the specific types of antioxidants associated with many of the anti-cancer health benefits. Kale is also rich in the eye-health promoting lutein and zeaxanthin compounds.

Beyond antioxidants, the fiber content of cruciferous kale binds bile acids and helps lower blood cholesterol levels and reduce the risk of heart disease, especially when kale is cooked instead of raw.

Super-Rich in Vitamin K

Eating a diet rich in the powerful antioxidant vitamin K can reduce the overall risk of developing or dying from cancer, according to a study in the American Journal of Clinical Nutrition. Vitamin K is abundant in kale but also found in parsley, spinach, collard greens, and animal products such as cheese.

Vitamin K is necessary for a wide variety of bodily functions, including normal blood clotting, antioxidant activity, and bone health.

But too much vitamin K can pose problems for some people. Anyone taking anticoagulants such as warfarin should avoid kale because the high level of vitamin K may interfere with the drugs. Consult your doctor before adding kale to your diet.

Kale might be a powerhouse of nutrients but is also contains oxalates, naturally occurring substances that can interfere with the absorption of calcium. Avoid eating calcium-rich foods like dairy at the same time as kale to prevent any problems.

Eat More Kale

In summer, vegetable choices abound. But during the cooler months, there are fewer in-season choices -- with the exception of kale and other dark, leafy greens that thrive in cooler weather.

To find the freshest kale, look for firm, deeply colored leaves with hardy stems. Smaller leaves will be more tender and milder in flavor. Leaves range from dark green to purple to deep red in color.

Store kale, unwashed, in an air-tight zipped plastic bag for up to five days in the refrigerator.

Easy Ways to Prepare Kale

Quick cooking preserves kale's nutrients, texture, color, and flavor. Rinse kale, chop it finely, and add it soups, stews, stir-frys, salads, egg dishes, or casseroles. Or top pizzas with kale for added nutritional goodness. Steam kale for five minutes to make it more tender or eat it raw. You can also substitute it for spinach or collard greens in recipes.

Other fast and easy ways to prepare kale:

* Make a simple salad with a bunch of thinly sliced kale, red pepper, onion, raisins, and your favorite salad dressing.
* Braise chopped kale and apples, garnish with chopped walnuts, and add a splash of balsamic vinegar.
* Toss whole-grain pasta with chopped kale, pine nuts, feta cheese, and a little olive oil.
* Cover and cook a pound of chopped kale with a few garlic cloves and 2 tablespoons olive oil for 5 minutes; season with salt, pepper, and a tablespoon of red wine vinegar.
* Make kale chips by slicing kale into bite-size pieces, toss with a drizzle of olive oil and a pinch of salt, and bake for 10-15 minutes at 350 degrees in the oven.

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January 15, 2011

New Year. New You.

“People are so worried about what they eat between Christmas and the New Year, when really they should be worried about what they eat between the new year and Christmas.”

– Anonymous.

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Resolution Recheck

Yes — it is that time of year again. No, I don’t mean time to make New Year’s resolutions. I’m referring to the couple of weeks after you’ve made those resolutions, when you suddenly realize that you aren’t doing as well as you had hoped at achieving your goals. Some people honor their resolutions until Feb. 1, some go a week or two into January, but for most of us, diminished resolve and motivation are the norm just a few days into the new year.

What to do? Are the odds of succeeding so stacked against us that we should resolve to not make any more New Year’s resolutions? No. There is help available.

Let’s take a look at weight loss — one of the most popular New Year’s resolutions. If you don’t want to sabotage your weight-loss goal, follow this seven-step approach.

Step 1: Set a specific goal that includes the amount of weight you want to lose and a timeline for losing it — “I will lose 20 pounds by June 1,” for example. If you say that you just want to lose some weight, how will you measure your success?

Make sure that your goal is realistic, unless you enjoy setting yourself up for failure. A healthful, achievable weight loss is an average of 1 to 2 pounds each week.

Step 2: Write down your goal on an index card and put it where you will see it every day. You may want to write your goal on a bookmark and stick it in the book you are reading. If you spend a lot of time at the computer, put your index card somewhere on your screen. Whenever you see your index card during the day, read it out loud to reconfirm your goal.

Step 3: Take a look at your eating patterns. Most people are aware of the changes they should make, but let’s face it, making those changes can be hard. Do you eat three meals a day? Do you eat a lot of meals away from home? Do you drink soda every day?

If you cut down on your intake by 500 calories a day without making any other changes, this would lead to a 1 pound weight loss in a week. Do you drink a couple of 20-ounce bottles of regular soda a day? There is your 500 calories.

Step 4: Keep track of what you eat and drink. There is a reason commercial weight loss programs encourage this behavior — it maintains your awareness and helps keeps you accountable. Get yourself a little notebook and write down everything that you eat and drink, including snacks.

Step 5: Allow yourself to be human. Sometimes you will feel really strong and can avoid any temptation that comes along. Other times you are going to easily give in. This is normal and human. You haven’t blown it — keep going.

It is OK to have a treat once in a while. Strict diets rarely work and often lead to a sense of deprivation. Instead, decide that you will follow a more healthful overall eating plan.

Step 6: Keep a record of what you do each day to work toward your goal. Did you take a walk despite the cold wind? Did you eat a healthful breakfast? Did you drink water when you really wanted soda? Did you pass up the drive-through on the way home even though you really, really wanted a burger? Identify your successes.

Step 7: Think of weight loss in a positive light, not as deprivation. It isn’t the weight loss itself that motivates us. It is the positive results of the weight loss — looking better in a size smaller clothing, being able to walk up a set of stairs without getting winded and being healthier by having lower blood pressure.

If you follow these steps there is no reason you can’t be successful at losing weight in 2011.

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January 13, 2011

Meal Planning for Diabetes

When you have diabetes, it is important to keep your blood glucose in a healthy range to prevent or reduce health complications such as heart disease, stroke, and vision and kidney problems. There is no standard “diabetes diet”, but there are guidelines that can help you to choose the best foods help to keep you healthy.

To put together an eating plan that meets your specific needs, the “gold standard” is to meet for several visits with a registered dietitian, particularly one that is specially trained as a Certified Diabetes Educator.

The following general advice can help you to get started on shopping for and eating foods to keep your diabetes in good control.

The following foods all have a place in a well-rounded diabetes diet:

* 6-8 servings of starchy foods such as whole grain breads, cereals, pasta, and brown rice, and starchy vegetables such as garbanzo, pinto and black beans, corn, and peas. Choose beans several times a week.
* 3-4 non-starchy vegetable servings a day such as spinach, carrots, broccoli or green beans.
* 2-3 whole fruit servings a day. Whole fruit has more fiber and nutrition than fruit juice.
* 4-6 ounces of fish, poultry, lean cuts of meat, low fat cheese and soy foods such as tofu and tempeh. Choose fish several times a week. (Because of its low carbohydrate content, hard cheeses such as cheddar are grouped with the protein foods for a diabetic eating plan.)
* 2 servings of low fat milk and yogurt
* 3-4 teaspoons of healthful liquid oils

These meal strategies are recommended for people with diabetes:

* Eat meals and snacks at regularly planned times. Don’t skip a meal and then overeat at the next meal or snack.
* Select predominantly whole foods that are low in fat and sodium and high in fiber.
* Choose portion sizes that help you to reach or maintain a healthy weight.

Try using a 9-inch plate instead of over-sized modern dishware. This small change can really help keep portions in control without having to weigh and measure foods. Using the “plate” method for meal planning means that one-half of your plate should be covered with non-starchy vegetables, one-quarter with a serving of starchy vegetables or whole grains, and one-quarter with a small portion of lean protein such as poultry, fish, or beans.

For some people with diabetes, watching portions, replacing processed and packaged foods with whole foods, and getting more physical activity is enough to lose a little weight and keep their blood glucose levels in line.

Great resources for more information:

American Diabetes Association www.diabetes.org
National Institute of Diabetes and Digestive and Kidney Diseases www2.niddk.nih.gov
National Diabetes Education Program http://ndep.nih.gov

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January 10, 2011

Clean Eating

The latest buzz word among health-conscious consumers, “eating clean,” is a concept that stresses healthy, whole, unprocessed foods. And, although the phrase is relatively new, the principles of this plan are not.

The principles are based on current nutrition science and are similar to recommendations made by public health organizations. This sound approach to eating and living well maximizes your energy and optimizes your health, making it more than just a diet. It’s a lifestyle, with built-in flexibility, meaning it can be adapted to fit most any kind of routine.

"Clean Eating" dates back to the natural health food movement of the 1960s, which shunned processed foods for the sake of moral and societal values (rather than health and nutrition issues). Eventually it landed in gyms, where it gained momentum among body builders and fitness models. Recently, however, it made the jump into mainstream America, rejuvenating and inspiring a new generation of healthy eaters.

With each move, the clean eating concept became more refined and developed. Here are the seven core principles of today:

1. Choose whole, natural foods and seek to eliminate or minimize processed foods.
Processed foods are anything in a box, bag, can, or package, and although there are always a few exceptions to the rule (like a bag of fresh green beans), the majority of your foods should be fresh.

2. Choose unrefined over refined foods.
While it may not be possible all the times, you can up your intake of whole grains like brown rice, millet, amaranth, and quinoa. Beans and legumes are also important. Clean sugars include honey, maple syrup, and dehydrated sugar cane juice.

3. Include some protein, carbohydrate and fat at every meal.
Most of us typically do well with carbohydrates and fat, but we often lack protein, especially in the early part of the day, like at breakfast and lunch. Protein is an important muscle-builder, and it can also help curb your appetite. When eaten throughout the day, it keeps us feeling full longer. Be aware of the kinds of meals you put together and space out your protein.

4. Watch out for fat, salt, and sugar.
This is easier than you think, particularly if you’ve cut out processed foods, which are responsible for most of our excess calories and high levels of fat, sugar, and salt. Clean foods are usually naturally low in all of these ingredients.

5. Eat five to six small meals throughout the day.
This usually pans out into three main meals and two or three hefty snacks. Eating this way prevents you from skipping meals and overeating. It also keeps your blood sugar levels steady so energy doesn’t lag.

6. Don’t drink your calories.
High calorie drinks like specialty coffees and soft drinks, on average, tack on an extra 400 to 500 calories a day. Choose water first, or my personal favorite, unsweetened tea (any flavor). Other clean drinks: low-fat or skim milk and 100 percent fruit juice diluted with sparkling water.

7. Get moving.
Regular physical activity is a must for many reasons. Not only does it decrease fat, strengthen and build muscle, and help you burn more energy at rest, it keeps your heart, lungs, and bones healthy and strong.

Author: Diane Welland MS, RD: freelance writer, teacher, and author of The Complete Idiot’s Guide to Eating Clean © 2009 by Alpha Books.

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January 6, 2011

Getting Back on Track

1. Enjoy healthy seasonal foods. Many traditional holiday foods are naturally low fat and healthy such as turkey, acorn squash, and cranberries. Take advantage of fresh, seasonal produce like winter squash, sweet potatoes, brussel sprouts, rutabaga, parsnips, apples, tangerines, tangelos, and pumpkin. Throw an extra turkey in the freezer while they are readily available and have a healthy January feast—no need to wait until Thanksgiving again!

2. Pre-plan meals. You are more likely to choose foods on the basis of nourishment when you have a plan. It’s easier to forgo that box of candy the boss gave you when you have already decided on the fruit cup. Think about doing your cooking on a Saturday or Sunday for the whole week. Portion out lunches and dinners plastic containers that you label. No need to rush home to cook each night or to pack a lunch each morning.

3. Maintain a food diary. If you don’t already have one, the holidays are a great time to start a food journal. Make sure to write it all down—the good and the bad! It’s easier to control your weight if you consistently record all food choices. It is also a constant and present reminder of what you are putting into your body.

4. Eat simply. The more complicated the dish, the more likely it is to have hidden high-calorie ingredients. Simple grilled or steamed foods, along with those without sauces and gravies, will always be the best. This doesn’t mean they have to be boring. Add some fresh or dried herbs or add a simple balsamic reduction for a big pop of flavor for your protein.

5. Control your portions. Remember that a half-cup serving of pasta or rice is the size of a computer mouse. A three-ounce portion of meat, poultry or fish is the size of a cassette tape or a deck of cards. Portion distortion is one of the biggest ways to trick yourself into eating more than you need to. Start by heaping on the veggies first, which will leave less room for the calorie-laden starch and protein.

6. Make time for exercise. Winter can be a challenge for working in regular exercise. Between holiday activities and the cold/snow/rain, time and energy may run short. Think outside the box or gym. Maybe get a game for your child’s Wii, find an indoor mall with a floorplan that makes it conducive to doing laps, go dancing with friends, and don’t forget to take the stairs, not the elevator.

7. Avoid trigger situations and emphasize activity. Don’t stand near the buffet table, ask to see the dessert cart or spend unnecessary time in the company of eating buddies. Rather than centering plans around meals, suggest ice-skating, cross-country skiing or taking a family hike.

8. Forgo alcohol. It’s not just that holiday eggnog that helps put on the pounds. Alcohol in general is a major source of hidden calories. In addition, it stimulates the appetite and decreases inhibitions making it more difficult to control eating. Sparkling water with a twist can make for a festive alternative.

9. Start new traditions. Challenge old thoughts and beliefs. Everything does not have to be the way it has always been. For example, you don’t have to entertain with great quantities of fattening food. Try hosting a potluck where everyone brings at least one healthy holiday option or begin a soup trade, where you make one big pot of healthy (non-cream based) soup and share it with one or more friends, who do the same. You only cook once, but could get 3 lunches or dinners in return.

10. Always eat breakfast. Eating breakfast regularly is a predictor of long-term weight control. People who skip breakfast are more likely to overindulge in the evenings. Surprisingly, people who skip breakfast consume more calories in a 24-hour period than those who do not.

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January 4, 2011

What's Your Excuse?

I don't have time.
Try circuit training. An especially efficient use of exercise time is alternating short bursts of high-intensity cardio activity with strength moves - known as circuit training. This type of exercise burns tons of calories!

I'm way too tired.
Try flow yoga. A practice that starts slowly, such as Vinyasa yoga, wakes your body gently and takes the dread out of getting to a class. After a few minutes your heart starts pumping, your brain fog clears and your energy rises. But don't let the gentleness fool you - this is serious muscle-strengthening exercise. Your own body serves as the resistance.

Exercise is so boooooring.
Try a dance class. Because it's fun and mentally engaging, dance doesn't necessarily feel like exercise. But it does get your heart rate up and engages your large muscle groups. Zumba, a blend of Latin styles, is available at many gyms and is good for increasing flexibility and stamina. Dance studios also offer adult ballet - which is great for toning the legs, rear and abdominals.

I don't have any discipline.
Try a walk or run for charity. If health and vanity aren't sufficient motivators, bring cause and commitment into play. To find events in your area, log on to active.com. Raising money and awareness for a cause you care about puts purpose in your stride. Or consider training with a partner. Once you're accountable for someone else, you're far less likely to go AWOL.

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