September 15, 2008
Getting Older, Eating Better
Experts say the following eight essential nutrients can help you stay healthy.
• Protein — Older adults need at least five ounces, or two servings of protein a day. You can get that protein from meat or dairy — milk, cheese and also yogurt supply protein. Try other protein sources, such as eggs, beans and peanut butter.
• Vitamin D — Vitamin D helps deposit calcium in bones and keeps bones strong.
The body makes vitamin D after sunlight hits the skin. Twenty to 30 minutes of sun exposure two to three times per week is plenty. Most milk and cereals are fortified with vitamin D.
• Calcium — It's never too late to consume more calcium. If you are over age 50, you should get at least 1,200 milligrams of calcium each day. Milk, cheese and yogurt are the best sources of calcium.
Dark green, leafy vegetables, calcium-fortified fruit juices and cereal also have a lot of calcium.
• Vitamin A — Dark green, leafy and yellow and orange vegetables — such as cantaloupe, carrots and yellow squash — all help eyes adjust to dim light and protect skin tissues.
• Vitamin C — One common problem with aging is iron deficiency. It can lead to anemia. Eating vitamin C in iron-rich foods helps your body absorb iron. Choose iron-enriched cereals, beans, whole grains, lean meat and poultry. Eat vitamin C-rich fruit — such as oranges, guava or papaya — or fruit juice at meals.
• Folate — It helps red blood cells develop to carry oxygen through the blood.
Good sources are kidney beans, spinach, strawberries, green peas, broccoli and romaine lettuce.
• Vitamin B12 — Too little vitamin B12 can also lead to anemia. Eat meat, poultry, fish, eggs and dairy foods for this vitamin.
• Water — Older adults need at least eight eight-ounce cups of fluids per day — especially water. Remember that juice, milk and soup offer other nutrients as well.
Posted by Lisa at 07:21 AM | Comments (0) | TrackBack
June 12, 2008
Eat Smart: Breakfast
Each breakfast in about 300 kcal.
Blueberry and Toasted Almond Museli
1/2 cup rolled oats
1/2 cut skim milk
1/2 cup blueberries
2 tbsp sliced almonds, toasted
Mis oats and milk. Let sit for 15 mins. Top with blueberries and almonds.
Peanut Butter ans Banana Smoothie
10 oz skim milk
1 tbsp natural peanut butter
1 medium banana
In a blender, combine all ingredients and mix until smooth. Use 6 ice cubes for a thicker consistency.
Black Bean Breakfast Burrito
1 egg plus 2 egg whites
1/4 cup canned black beans, rinsed and drained
2 Tbsp salsa
2 Tbsp low fat chedder cheese, shredded
1 small whole wheat tortilla
Scramble eggs, beans and salsa and cheese. Fill tortilla with egg mixture.
Posted by Lisa at 07:01 AM | Comments (0) | TrackBack
April 03, 2008
Au Bon Pain is Now Petite
It's like the antisupersize. Au Bon Pain, the Boston bakery chain, is serving up the latest in meal control: Portions, a line of 14 dishes all 200 calories and under.
The small plates can be mixed and matched and the concoctions include everything from hummus and cucumbers to Thai peanut chicken to Brie, fruit, and crackers.
The portions concept addresses a growing consumer demand for smaller, lower calorie meals, the company says. And it follows Quizno's introduction in January of 200 calorie flatbreads known as Sammies.
Au Bon Pain says it is expecting big things from its small meals. At Au Bon Pain's International Place location, 120 Portions were recently sold during the first day of the Portion's launch, far exceeding sales target of 250 servings per cafe per week.
The Portions line has been in tests throughout Greater Boston since the fall, and the concept will be rolled out to all of the chain's 182 stores nationwide this month.
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March 11, 2008
Baked Beans: yea or nay?
The upside: Beans are packed with fiber, which helps keep you full and slows the absorption of sugar into your bloodstream.
The downside: The baked kind are typically covered in a sauce made with brown and white sugars.
And because the fiber is located inside the bean, it doesn't have a chance to interfere with the speed at which the sugary glaze is digested. Consider that 1 cup of baked beans contains 24 g sugar: That's about the same amount in 8 ounces of regular soda.
The healthy alternative: Red kidney beans, packed in water. You get the nutritional benefits of legumes, but without the extra sugar. Try splashing some hot sauce on top for a spicy variation.
Posted by Lisa at 07:07 AM | Comments (0) | TrackBack
February 27, 2008
Is (fill in the blank) more nutritious than white granulated sugar?
The blank can be honey, brown sugar, rock sugar, raw sugar, molasses, corn sugar, maple syrup, confectioner’s sugar, cane sugar, evaporated cane juice, or any other sweetener. Some of the so-called natural sugars are less processed and, hence, retain a more robust flavor.
Nutritionally, they are almost the same. They contain the same calories as white sugar and are metabolized the same way. Some natural sugars, such as honey and evaporated cane juice, contain minute amounts of minerals. Unless we eat a gigantic portion of these natural sugars daily, the difference in mineral content is insignificant.
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February 16, 2008
Is Organic Better?
The advantages of eating foods containing fewer chemicals, pesticides, and hormones are certainly appealing. A decade ago, organic was a term mostly associated with produce, but this is no longer the case. Grocery aisles are filled with organic products, as many packaged products have an organic version.
Packaged products labeled organic are not always healthier, such as organic candy, chips, frozen pizzas, and cola. In 2005, the U.S. organic industry reached $14.6 billion in sales. It is one of the fastest-growing categories in the food industry, growing at roughly 20% annually. Remember, overall food choice is more important and 3,000 calories from organic food is still 3,000 calories.
Posted by Lisa at 10:04 AM | Comments (0) | TrackBack
February 11, 2008
Food, Food Everywhere
Everywhere you turn, there are opportunities to eat -- at drive-through restaurants, vending machines, even gas stations. And when food is in front of us, we tend to eat more of it, experts say.
Wansink and colleagues found that when candy was easily accessible on workers' desks, they ate an average of nine pieces a day, and didn't realize how many they ate. But when the candy was kept in their desk drawers, they ate about six pieces per day. And when they had to get up from their desks to reach the candy six feet away, they only ate four pieces.
Curb your instinct to overeat sweets and snacks by moving them out of sight -- and putting more healthful foods into plain view. Resist the urge to splurge on unhealthy foods by carrying your own healthy snacks.
Posted by Lisa at 11:55 AM | Comments (0) | TrackBack
February 03, 2008
Health Tips for the New Year
We're now into the second month of the New Year and hopefully you're still going strong with your New Year's Resolutions. If January wasn't a good month for you, don't worry, goals can be set at anytime during the year - not just Jan 1. First, make sure this is a good time for you to make a change and check out my video clip for some more advice...
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January 11, 2008
How much sugar can I eat?
Americans are fixated on sugar grams. Health experts can’t agree on how much sugar is too much. The WHO recommends that less than 10% of your total daily requirements should come from sugar. This would be 50 grams or 12.5 tsp on a 2000 kcal diet, 38 grams or 9 tsp on a 1500 kcal diet and 30 grams or 7.5 tsp on a 1200 kcal diet. The Institute of Medicine and the American Dietetic Association recommends less than 25% of your total calories coming from sugar.
This would mean 125 grams or 31 tsp on a 2000 kcal diet, 94 grams or 23 tsp on a 1500 kcal diet or 75g or 19 tsp on a 1200 kcal diet. The USDA recommendation is to simply limit sugar calories and the Dietary Guidelines for Americans say to use sugar in moderation. So, what do you do? If you are worried about your blood sugar rising as a result of sugar intake, you really need to focus on the total carbohydrates in the foods you eat. All of those carbohydrates are going to make your blood sugars go up. So, it’s best to eat a consistent, controlled amount of total carbohydrates per meal. Your brain needs at least 130 grams of carbohydrates each day to function properly. High sugar foods are empty calories, meaning they have a lot of calories and very few, if any, nutrients. Instead of counting grams of anything, I think the best advice is to focus on whole grain carbohydrates and high fiber foods. These foods are more nutrient dense, as opposed to empty calories. Concentrated sweets like sodas, syrups and candies should be limited if you have high triglycerides or have diabetes. Choose more whole wheat breads, brown rice, whole wheat pastas and tortillas. Choose foods such as white breads, white rice, candy, jams and pastries rarely.
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December 05, 2007
Snack Time.
Pick a fruit, any fruit, and you know it’s good for you. It’s the same with vegetables and many whole grain foods. They deserve their nutritional halos.
Some foods, however, have gotten the healthy nod, when they’re actually laden with fat, sugar or both.
That's why you should always read the label. To save you some time, here are a few items that you may think are good snacks, but might be better left on the store shelf.
GRANOLA BARS
Granola bars got their wholesome, outdoorsy reputation as the mountain climber’s snack of choice. They’re filled with whole oats, nuts, seeds and bits of dried fruit — how could that be a bad thing?
The downside: Many granola bars are dipped in sugary syrups or loaded with chocolate chips, highly processed or artificial ingredients and aren’t much better than high-calorie candy bars. Even the less sugared-up varieties have only a little protein, a smidgen of fiber and a small amount of vitamins and minerals.
If you can’t resist: Make your own trail mix with whole-grain, ready-to-eat cereals, such as shredded wheat, with whole nuts, seeds and chunks of unsweetened, dried fruit. Otherwise, stick to bars with a short ingredient list, essentially whole grains, nuts, seeds and real fruit. Pick ones with 4 or more grams of fiber, less than 150 calories per serving and no more than 6 grams of added sugars.
TEA DRINKS
Tea has been lauded for its antioxidant power. The phytonutrients in tea leaves may not predict your future, but they may help reduce the risk of heart disease and stroke. Tea leaves can calm inflammation in the body and may slow the growth of cancer cells.
The downside: Tea drinks are not the same as brewed tea leaves. Many bottled varieties contain little brewed tea, but plenty of added sugars — enough to rival soda. A recent Consumer Reports review found that all bottled tea beverages had fewer antioxidants than brewed teas. Some of them were made from “concentrates” or “essences,” and likely lack the touted benefits.
If you can’t resist: Brew your own beverage. Chill and flavor it with lemon and a small amount of sugar. If you pick a bottled tea, choose one that lists brewed tea as the first ingredient and no more than 4 grams of added sugars per serving. Studies have health benefits in those who drink 4 cups of brewed tea daily.
PRETZELS
They’re the go-to snack food for school kids. One serving of pretzels contains 1 gram of fat, compared to potato chips’ 10 grams.
The downside: Pretzels are mostly nutritionally empty. Sure, they’re lower in calories and fat compared to chips, but they really are not a healthful snack. One serving provides nearly a quarter of the sodium a person needs each day. Because pretzels are basically bland, seasoned varieties pump up the flavor, but also the calories, sodium and fat content.
If you can’t resist: Pick a whole wheat brand. Or, how about a handful of nuts, instead? They offer a variety of vitamins, minerals and phytonutrients, plus they pack some protein and fiber. Seeds, such as sunflower or pumpkin, are an option. Or try subbing-in any type of veggie sticks and a dollop of zesty dip.
MUFFINS
The name evokes a warm kitchen and homemade goodness. The bran or berry varieties give them the image of a nutritious breakfast.
The downside: The sheer size of today’s muffins. Years ago, one muffin was 150 to 170 calories, 5 grams of fat and about the size of a racquetball. Today, a muffin averages 500 calories, 20-plus grams of fat, and are closer to the size of a small planet.
If you can’t resist: Try a different kind of muffin — a whole-grain English muffin. Spread a light layer of peanut butter on a toasted half, and then top with fruit. That’ll set you back only about 150 calories, plus you’ll have some healthy nutrients to show for it. If you must have the baked variety, pick a small muffin or split one of the overgrown ones with a couple of friends. Opt for one that contains real fruit and is made from whole grain flour, corn meal or bran.
RICE CAKES
Low-fat, low-cholesterol, virtually tasteless – they must be good for you, right? After all, one lightly salted, large-sized cake contains a mere 40 to 50 calories, no fat and no cholesterol.
The downside: Light and airy describes their taste — and their nutritional content. You won’t find much on the nutrition facts label beyond calories and sodium. Even those that boast whole grains typically remove the germ, one of the more nutritious parts of a whole grain kernel. Flavored cakes only add fat, which can be the bad “trans” kind.
If you can’t resist: Choose a plain version, but add hummus spread and sliced veggies on top. A little peanut butter adds healthy protein.
Posted by Lisa at 09:48 PM | Comments (0) | TrackBack
November 11, 2007
Color it Healthy!
So you've been trying to eat a more colorful plate including all the different colors of fruits and vegetables to get all the vitamins and minerals you need...right? Well, white and black foods usually get overlooked because they're not BRIGHT colors. Black-colored foods are a signal of health in some parts of the world, and it may be the next big nutrition trend in this country. Often foods are black -- or deeply hued -- because of natural plant pigments called anthocyanins that do much more than provide the color.
Derived from the Greek words for "plant" and "blue," anthocyanins are what make blueberries blue, cherries red and blackberries black (or almost black). Typically the darker the color, the more anthocyanins are inside.
Foods to Choose:
*Black beans: These dark, dense beans contain more antioxidants (including anthocyanins) than any other bean. No surprise, white beans contain the least amount. Add them to chili, soups and salads.
*Black rice: This whole-grain rice contains more fiber and nutrients compared to white rice. Some varieties look purple when cooked.
*Black soybeans: High in protein, fiber and anthocyanins, black soybeans may be better at lowering cholesterol levels than yellow soybeans, according to Japanese researchers.
*Black vinegar: Available in Asian markets, this dark vinegar is typically made from brown rice. It's similar to balsamic, but the aging gives it a woodsy and smoky flavor.
*Blackberries: These deeply hued berries are higher in antioxidants than any other fruit.
*Nigella seeds: Staples in Indian and Middle Eastern cuisine, these tiny jet-black seeds have a nutty, peppery flavor. Also called black onion seeds, they're used as a seasoning for vegetables, beans and bread (including naan). They can be found at ethnic markets and the Spice House.
*Black mushrooms: Aromatic and rich in flavor, black mushrooms include shiitake, wood ear and black trumpet. Dried versions are easily found in Asian markets.
Posted by Lisa at 09:45 AM | Comments (0) | TrackBack
September 05, 2007
Marketing Mania
This is funny - just what a busy person needs - a sugar rush from a candy bar! Reminds me of those Snickers "Marathon" bars.
You Can Take It With You: Marketing to Those on the Go
By Monica Hesse
Washington Post Staff Writer
First there was Yoplait's Go-Gurt, which sort of made sense -- sometimes you want calcium but can't spare time for a sit-down nosh. Skippy's Squeeze Stix were weirder, but we understood it: Peanut butter in a tube is basically just the traveler's take on PB on a spoon.
But now portable food has come to this:
Mars candy corporation has introduced a Milky Way 2 To Go bar.
It's what used to be the regular king-size Milky Way, see, except that it's pre-broken in half so you can eat it on the go.
A brilliant solution, clearly, to that classic vending machine dilemma: "I would love to buy this Milky Way right now, but I am not sitting at a table and am entirely without knife and fork! If only someone would invent a candy bar that did not require such elaborate preparations for consumption!"
The bar is a cousin of the newish Go-Tarts, a slightly slimmer but otherwise identical version of the Pop-Tart, whose eating, as everyone knows, previously required a china plate.
"On the Go." It's a home run phrase for advertisers. Market research firm Datamonitor reports that the number of foods with "go" in the product name or labeling has more than tripled since 2001 -- from 134 to around 500. Convenience is big, time is limited, blah blah blah. But this latest trend, in which foods are cunningly sold as On the Go even if their Go-ness was never in doubt, underscores the bigness of the concept in today's society. Is the production and purchasing of these foods really about saving time, or does buying them fulfill a deeper need?
Where is "the Go" and why do we so desperately want to eat there?
The answer to that question is part of On the Go appeal, says Nancy Childs, a food marketing professor at St. Joseph's University in Philadelphia. We actually don't want to eat "there."
"We're not used to being tied to places anymore," Childs says. "It makes us uncomfortable." On the Go foods are like iPods, she says. It's no surprise that the spike in handheld meals has coincided with the rise of a whole bunch of other handhelds. Wireless food.
If people want the iPod, not the stereo, and the portable candy bar instead of the, uh, non-portable candy bar, then that's what they'll get.
Richard J. George is a colleague of Childs's and a consultant who helps corporations find ways to advertise their products' convenience. He offers each company one major tip: "Don't tell me how good your product is. Tell me how good I am."
That Milky Way bar? It's self-aware. It realizes that you don't need to be told it's portable. "To go" is not a selling point for the chocolate, it's an affirmation of you: I recognize who you are, it says. I understand that you are the type of person who needs something to fit your busy lifestyle.
The candy bar is not actually a solution to that lifestyle. It is a status symbol, like the now-ubiquitous yoga-mat-as-proof-of-serenity. The "To Go" Milky Way is proof of chaos, proof of over-scheduling, proof that maybe you deserve to eat the candy bar, whether walking or sitting.
Brian Wansink heads Cornell University's Food and Brand Lab, which studies why people buy and eat the things they buy and eat. "The deceivingly dangerous thing about foods that are labeled 'On the Go' is the same thing that's dangerous about foods that are labeled low-fat. We don't really count them when we add up our calories." The lab recently completed a study in which participants consumed a meal standing and then sitting, and then estimated their calorie intake for each meal. Nearly all drastically underestimated the count in their stand-up meals. That Milky Way? A full 460 calories, whether you shove it all in your mouth at once or save some for later.
What starts out as On the Go usually ends up as on the hips.
Posted by Lisa at 04:49 PM | Comments (0) | TrackBack
September 04, 2007
Healthy Cocktail
Sounds like an oxymoron to me! This stacks right up there with the news that chocolate and wine are good for your heart. Remember everything in moderation (an RD’s favorite phrase). Turns out strawberries, blueberries and blackberries get even more healthful when they’re accompanied by a splash of alcohol.
Researchers have found that adding ethanol to these berries increased antioxidant capacity and free-radical scavenging activity of the fruit.
Don’t forget: Moderation means 1 drink a day for women and 2 drinks a day for men. Some people should not drink alcohol if they are taking medications, have liver problems, abuse problems or have high triglycerides. Please drink responsibly – do not drink and drive.
Posted by Lisa at 08:39 AM | Comments (0) | TrackBack
May 07, 2007
Planning ahead is the key
Are homemade, sit-down dinners a thing of the past in your home? Here are some tips to help you get dinner on the table...quick and healthy.
1. Start the night before, even if it's only to cut up some carrots, bell peppers, celery and cucumber; then, when the ravenous family arrives, they can snack on vegetables with dip while you fling together a batch of chili or grill some fish fillets.
2. The night before is also the time to load the slow-cooker with ingredients for stews or braises. Refrigerate it, then plug it in next morning before you leave for work.
3. Realize that you are probably tired at the end of the day. Think about dinner ahead, and get at least part of a meal ready in advance. Just having to think about what you are going to serve is enough to make youcall for takeout.
4. Plan on cooking more meat than you need at one meal, and use it in another. An extra chicken breast or salmon fillet comes in handy. So does a double batch of rice or tomato sauce. Making a big batch of soup, pasta sauce, meatloaf or muffins on the weekend is another suggestion.
5. Freezer and pantry shelves can be loaded up with supplies. Fill you freezer full of fruit and vegetables, chicken and fish, the pantry stocked with canned beans, rice and pasta, low-sodium sauces, dressings and marinades, peanut butter and nuts.
6. Combine cooking steps to speed things up. For example: When cooking pasta, add vegetables to the boiling water at the last minute - along with a tomato or meat sauce heated in another pot.
7. Buy a whole barbecued chicken: It makes a really good dinner with a baked potato and ready-cut salad. And ready-chopped fresh vegetables make easy stir-fried dishes.
Posted by Lisa at 07:37 AM | Comments (0) | TrackBack
May 01, 2007
Sweet doesn't always mean more sugar
The enjoyment we get from the taste of sugar often can be achieved without having to increase the actual sugar content in your food.
Sweetness can be enhanced by adding spices that bring out the flavor. The next time you want more “sweet? give the following a try:
* Add ginger to a fruit glaze, then toss the glaze with fresh fruit.
* Add cinnamon to cooked cereals.
* Add nutmeg to cookies and rice.
* Spice up ground coffee before brewing with cinnamon, ginger, mace, nutmeg or allspice.
* A touch of vanilla can sweeten coffee, puddings and baked goods.
* Carrots seasoned with ginger or sweet potatoes with cinnamon may be the key to getting your kids to enjoy vegetables.
The sweetest news: None of these spices contains the calories you get from sugar.
Posted by Lisa at 10:12 AM | Comments (0) | TrackBack
March 13, 2007
Give Breakfast a Boost
Breakfast should include three food groups: a fruit or vegetable, protein and whole grain.
Slide whole-wheat or another whole grain bread into the toaster or pour high-fiber cereals into your bowl. While white bread and cereals with little or no fiber can leave you feeling hungry a couple of hours later, high-fiber foods are more filling.
Protein is key to breakfast's staying power. Simply spreading peanut butter onto your toast can give you just the punch of protein you need. Add sliced strawberries or bananas to provide extra nutrition. Peanut butter is a great source of protein that helps to keep you full a little longer, so you can kind of avoid that midmorning trip to the vending machine or to the doughnuts.
Choose foods low in fat and sugar. If you're having cereal, look for those with less than 3 grams of sugar per serving.
Think about nontraditional breakfast foods if you're tired of the same old thing. If you like sandwiches, have one for breakfast, or dig into some leftovers.
Breakfast doesn't have to be labor-intensive. Make a pancake roll-up by microwaving a frozen pancake, adding fresh fruit and some yogurt or cottage cheese. Whole grain waffles could also be topped in similar way. Or tuck some scrambled eggs and salsa into a pita pocket.
Smoothies made with nonfat or low-fat milk or yogurt and whatever fruit you enjoy make for a drink that's good on the go.
Grab some trail mix or string cheese.
Save time by preparing breakfast options the night before. Use prepackaged, precut fruits and vegetables.
Set the table the night before, so your empty cereal bowl serves as a breakfast reminder.
Vegetable omelets made with egg whites or an egg substitute are a good start to the day.
In an oatmeal rut? Lots of other grains, such as barley, are tasty hot alternatives.
Posted by Lisa at 08:54 PM | Comments (0) | TrackBack
March 05, 2007
Whole Grain Goodness
It's pretty tough to find whole barley outside of health food stores and even the most "whole" version will be missing its hull. This "hulled barley" has still got much more fiber and minerals than pearled barley which has been stripped of the germ and the bran and polished up to six times to give it a smooth surface. Over half of the barley grown in the US is used for beer and nearly all of the rest is used for livestock, although this is a truly delicious and nutritious grain.
Hulled barley can be stored in the fridge in an airtight container or at least kept away from light, heat, and moisture-it will stay fresh for up to several months. Pearled barley can be kept at room temperature for a longer time since most of the oils which could go rancid have already been removed.
Substitute hulled barley for any recipe where you see pearled barley, but keep in mind that it will take closer to two hours to cook, much longer than the 45 minutes recommended for pearled. You might want to cook it in a separate pot and add it into recipes at the end, so your other cooking times don't change. You can also serve it on its own with simple seasoning as a side dish or in grain salads.
Toasted Barley Salad with Red Bell Pepper,Corn and Grilled Portobello Mushrooms
1/2 cup pearl barley
1 1/2 cups canned vegetable broth
1 large poblano chili or green bell pepper
1 small red bell pepper
2 large plum tomatoes, seeded, chopped (about 1 cup)
1 cup fresh corn kernels
1/3 cup chopped fresh cilantro
1/4 cup chopped green onions
2 1/2 tablespoons fresh lime juice
2 tablespoons olive oil
Nonstick olive oil spray
4 large portobello mushrooms, stemmed, dark gills scraped away
24 large spinach leaves
Place barley in heavy large saucepan. Cook over medium heat until pale golden, shaking pan occasionally, about 10 minutes. Add broth to pan and bring to boil. Reduce heat to medium-low, cover and simmer until barley is tender and broth is absorbed, about 35 minutes. Uncover and let barley cool. Char poblano and red bell pepper over gas flame or in broiler until blackened on all sides. Enclose in paper bag and let stand 10 minutes. Peel, seed and dice poblano and red bell pepper. Place barley, poblano and red bell pepper in large bowl. Add tomatoes and next 5 ingredients; toss to blend. Season salad with salt and pepper. (Can be prepared 1 day ahead. Cover; refrigerate. Bring to room temperature before serving.)
Prepare barbecue (medium-high heat). Spray mushrooms with nonstick spray; sprinkle with salt and pepper. Grill until cooked through, about 4 minutes per side. Transfer to work surface; slice thinly. Arrange 6 spinach leaves on each of 4 plates. Top with barley salad. Arrange 1 sliced mushroom alongside each salad. Serve while mushrooms are still warm.
Fruited Breakfast Barley
Grinding the barley cracks the grains, which allows them to cook faster and maintain their chewy texture; toasting the grains brings out a nutty flavor. To decrease morning prep, grind and toast the barley ahead of time and store in an airtight container.
1 1/4 cups uncooked pearl barley
5 cups water
1/3 cup packed brown sugar
1 teaspoon salt
1 cup 1% low-fat milk
1/2 cup raisins
1/2 cup dried apricots, quartered
1/2 cup slivered almonds, toasted and coarsely chopped
Place 1/3 cup barley in a blender; process until coarsely ground (about 15 to 20 seconds). Place ground barley in a large saucepan. Repeat procedure with remaining barley. Cook barley over medium heat 4 minutes or until toasted, stirring frequently.
Add water, sugar, and salt; bring to a boil. Reduce heat; simmer 25 minutes or until barley is soft, stirring frequently. Add milk; cook 5 minutes or until thick, stirring constantly. Stir in raisins, apricots, and almonds. Serve immediately.
Yield: 6 servings (serving size: 1 cup)
NUTRITION PER SERVING
CALORIES 329(15% from fat); FAT 5.6g (sat 0.8g,mono 3.1g,poly 1.4g); PROTEIN 8.2g; CHOLESTEROL 2mg; CALCIUM 105mg; SODIUM 425mg; FIBER 9.6g; IRON 2.6mg; CARBOHYDRATE 65.8g
Posted by Lisa at 07:08 AM | Comments (0) | TrackBack
March 01, 2007
March is National Nutrition Month
As consumers increasingly take responsibility for their own health, people want all the information they can get on making healthful choices, including what to eat. Yet sometimes the public's hunger for information makes many people vulnerable to food and nutrition misinformation. That’s why the American Dietetic Association chose the theme, "100 Percent Fad Free" for National Nutrition Month.
Recommendations include:
• Develop an eating plan for lifelong health. Too often people adopt the latest food fad rather than focusing on overall health. Get back to basics and use the 2005 Dietary Guidelines and MyPyramid as your guide to healthy eating.
• Choose foods sensibly by looking at the big picture. A single food or meal doesn't make or break a healthful diet. When consumed in moderation in the appropriate portion size, most foods can fit into a healthful diet.
• Learn how to spot a food fad. Unreasonable or exaggerated claims that eating (or not eating) specific foods, nutrient supplements or combinations of foods may cure disease or offer quick weight loss are key features of fad diets.
• Find your balance between food and physical activity. Regular physical activity is important for your overall health and fitness plus it helps control body weight, promotes a feeling of well-being and reduces the risk of chronic diseases.
• Food and nutrition misinformation can have harmful effects on your health and well-being, as well as your wallet. Registered dietitians are uniquely qualified to communicate current and emerging science-based nutrition information and are an instrumental part of developing a diet plan that is unique to your particular needs.
Visit www.eatright.org for more information.
Posted by Lisa at 07:58 AM | Comments (1) | TrackBack
January 08, 2007
Loving Legumes
The inexpensive legume family, which includes beans, peas, peanuts and lentils, has priceless benefits.
* Legumes are rich in folic acid, calcium, iron, potassium, zinc and antioxidants.
* Their high protein and complex carbohydrates provide steady energy that lasts for hours.
* They are especially high in soluble fiber, and a daily serving of cooked beans may lower blood cholesterol by as much as 18 percent, decreasing the risk of heart disease.
* Most legumes also contain protease inhibitors, compounds thought to suppress cancer cells and slow tumor growth.
* And then there are the prebiotics in beans, substances that aid in beneficial bacteria growth in the intestine.
* All legumes, and especially soy, are important in vegetarian diets for their high protein content.
But best of all, beans taste great. Dried beans have a superior taste and texture but they take longer to cook. Canned beans offer a quick alternative and most of the same health benefits. Rinse canned beans with water before cooking and you’ll remove as much as 40 percent of the sodium used in processing.
Posted by Lisa at 07:35 PM | Comments (0) | TrackBack
December 29, 2006
Turn Over A New-Tritious Leaf
Whether you need to lose, gain or maintain your weight, make health your first priority for the New Year. Resolve to strive for a healthy lifestyle for a lifetime.
Keep a positive attitude and use internal rewards as motivation for better health, increased energy, self-esteem and feeling in control.
Focus now on your current weight or lifestyle and not where you want to be five months from now. The thought of losing one pound at a time is not as intimidating as losing twenty-five pounds.
For variety, eat different foods from MyPyramid's five food groups. No one food supplies all the nutrients the body needs. Eating a variety of foods, within each food group and among all groups, ensures that you meet your nutritional requirements.
For balance, eat appropriate amounts from each food group every day. A balanced diet supplies the nutrients and calories the body needs.
For moderation, choose foods and beverages to meet your energy needs and to control calories, total fat, cholesterol, sodium, sugars and, if consumed, alcoholic beverages.
Posted by Lisa at 09:21 AM | Comments (0) | TrackBack
December 21, 2006
Top Ten Foods
10 foods a dietitian wouldn't be caught without - and you shouldn't, either
Registered dietitians and nutritionists dispense advice about healthful eating all day long. But how do they really eat? Fitness magazine recently asked leading nutritionists what's in their pantries and refrigerators. Here are the top 10 foods they said they kept in their kitchens.
1. Low-fat yogurt
This filling breakfast and snack was on everyone's list.
2. Low-fat milk
To add to high-fiber cereal, or to drink.
3. Olive oil and balsamic vinegar
For sauteing vegetables, cooking lean meat such as chicken and fish, and for drizzling on salads.
4. Nuts
"I love Planters 170-calorie almond packs because I can have a whole pack without overeating," says registered dietitian Dawn Blatner, a nutritionist at Northwestern Memorial Wellness Institute in Chicago and a spokeswoman for the American Dietetic Association.
5. Fruit for snacking
Have on hand some pears, blueberries, raspberries, strawberries or Granny Smith apples.
6. Salad greens
Just wash, add dressing and some protein and veggies, and you've got lunch.
7. Baby carrots and hummus
The perfect pre-dinner snack, says registered dietitian Ellie Krieger, host of Healthy Appetite on the Food Network.
8. Whole-grain bread
Added fiber for your sandwich or toast.
9. Tomatoes in a can or jar
Good items to have on hand include marinara sauce, salsa or stewed tomatoes, says dietitian Leslie Bonci, director of sports nutrition at the University of Pittsburgh Medical Center.
10. Frozen vegetables
Good options: Green beans, snow peas and bags of mixed vegetables. "They're cut, clean and ready to cook," Blatner says.
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December 11, 2006
Hot drinks hold off cool weather
The seasons are changing, and our craving for hot drinks rises as the temperature drops.
"The benefits of hot drinks may be mostly psychological," says Kelli Morgan, registered dietitian at Paradise Valley Hospital. "Any time you can take a cup of coffee or tea and go have five minutes to yourself, it's a stress reliever. It's a good ritual to have."
But hot drinks also warm you on cold days. They relax your throat when it's sore, she says, and relieve congestion.
Hot drinks can add nutrients to your diet, too, and they easily can be made even more nutritious, Morgan says. Here's what she and other nutrition experts suggest - and if you want to create a peaceful escape, we threw in our own ideas for what could accompany your hot drink.
Tea
Health benefits: Green and white teas are high in the powerful antioxidant EGCG, or epigallocatechin gallate. Antioxidants, which also are plentiful in fruits and vegetables, remove free radicals from the body, which, "theoretically, reduces cancer risk," Morgan says.
Nutrition boosters: Add fresh lemon for vitamin C or warmed nonfat milk for calcium. Stir in a few puréed berries.
Watch out for: Chai tea can be high in sugar and calories. Instead, add warmed nonfat milk and any combination of cardamom, cloves, nutmeg, cinnamon, coriander or ginger to plain green tea. Skip or limit the sweetener.
Coffee
Health benefits: Coffee provides antioxidants known as polyphenols, and some studies have suggested that the drink lowers the risk of Type 2 diabetes and liver cancer. But "there's really nothing healthful in coffee per se," Morgan says.
Nutrition boosters: Make it a latte or cappuccino (add one shot of espresso to a cup of hot nonfat milk) for one dairy serving.
Watch out for: Too much coffee can make you jittery and raise blood pressure temporarily. Try decaf or half-caf. Add milk for the calming effect of the calcium.
Vegetable broth
Health benefits: Antioxidant-rich vegetables deposit their nutrients in the broth, leaving health-builders such as potassium, magnesium, calcium and vitamins A, B-6 and C. There's no cholesterol, and broth is easy to digest.
Nutrition boosters: Make your own. Plop chopped celery, onion, carrots, zucchini, leeks, broccoli or any other vegetables from your crisper into a pot of water, and simmer. If the vegetable pieces are too large to swallow safely, strain the broth before serving.
Watch out for: Prepared broths can be high in sodium. Look for the kind labeled low-salt. If you use a meat-broth base for a change of pace, cool it in the refrigerator and skim off the fat before adding finely chopped vegetables.
Hot chocolate
Health benefits: Calcium in the milk is soothing and helps build strong bones, and cocoa beans are a good source of antioxidants.
Nutrition boosters: Make it with nonfat milk, which has the same amount of calcium as whole milk, and cocoa powder, which is extra-rich in antioxidants and low in sugar. Or use a sugar-free hot-chocolate mix.
Watch out for: A 16-ounce hot chocolate made with whole milk and whipped cream is 450 calories. Substitute Reddi-wip or low-cal Cool Whip, just 20 calories per dollop.
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December 05, 2006
Cooking your own food leads to better diet
U.S. dietitians say young adults who buy their own food and prepare meals at home have better overall diet quality than those who do not.
University of Minnesota researchers surveyed more than 1,500 people ages 18 to 23 about their food purchasing and preparation habits. The researchers found 31 percent of those surveyed who reported high involvement in meal preparation also consume five servings of fruits or vegetables daily, compared with 3 percent of those reporting very low involvement in meal preparation.
The researchers found the young adults most likely to be involved with food preparation and purchasing tend to be female; Asian, Hispanic or white; and eat at fast-food restaurants fewer than three times per week.
Still, even among study participants who were very involved in food preparation, the study found many young adults do not meet recommended dietary guidelines in what they eat.
The study is detailed in the December issue of the Journal of the American Dietetic Association.
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November 07, 2006
Eat Whole Grains Every Day
Here are some tips to boost your intake of whole grains:
At breakfast, you can:
* Have whole-grain cereal with low-fat or nonfat milk and fresh fruit.
* Top low-fat or nonfat yogurt with a crunchy whole-grain cereal, and round that out with fresh fruit or juice.
* Top a toasted whole-wheat or other whole-grain bread, English muffin or pita with egg or egg whites, low-fat cheese or trans fat-free margarine.
At lunch, you can:
* Use whole-grain breads to make sandwiches.
* Make a whole-wheat pasta salad with vegetables and beans.
* Have a cup of barley soup.
At dinner, you can:
* Use brown rice to stuff cabbage, baked red or green peppers or tomatoes.
* Use whole-wheat macaroni to make macaroni and cheese.
* Try using an unsweetened, whole-grain, ready-to-eat cereal as breading for baked chicken, fish or eggplant parmesan.
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September 13, 2006
Help! What's for dinner?
The Six O’Clock Scramble is a book and website lending a hand to families trying to cook healthy meals at home. For a yearly fee of $50, 5 menu ideas (including recipes and a shopping list) are emailed to you each week. Meals take 30 minutes or less to prepare and have no more than 10 ingredients. A great way to add some variety to your everyday meals and they do all the planning for you! 6-month memberships are also available. Check out www.thescramble.com.
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August 21, 2006
Small Steps...Big Rewards
Rachel Johnson writes for Eating Well Magazine:
Daily decisions that make healthy changes stick
We all know and secretly resent them. They’re fit and thin and slip effortlessly into clothes in the tiniest sizes. Unfortunately, I’m not one of them. For me, staying fit and at a healthy weight in middle age is an act of constant vigilance. I suspect it’s the same for most of us, no matter how easy it may appear to others. But this doesn’t mean we have to be marathon runners or live on celery sticks. Small things we do every day can go a long way toward staying healthy. Once they’re part of an everyday routine, they may indeed feel effortless. Here are a few things that work for me.
1. Take advantage of healthy convenience foods
I admit it: I pay extra for convenience foods when I know they’ll help me eat nutritiously. I used to feel guilty when I bought those outrageously priced packages of vegetables that are washed, sliced and ready to go. No longer. When I get home from the office at 6 p.m., having these packages in the fridge can mean the difference between a healthy or not-so-healthy meal. What’s more, by staying home and cooking rather than eating out, I’ve still saved money.
2. Schedule exercise and make it nonnegotiable
I’m amazed when high-powered, well-paid executives tell me they have no time for exercise. Who controls their lives? For years, I’ve set aside noon to 1:15 p.m. on my weekday calendar for exercise. Sure, things come up, but by scheduling it I consistently get in three to four days of noontime workouts every week. I’m also part of a group of women who have been exercising together for years. We have fun, and we keep each other motivated. We sometimes muse about what we’d all look like if we hadn’t been sweating together all these years. I vary what I do to keep it interesting. Lately I’m spinning to music on a stationary bike, practicing yoga and running on the days I can’t make it to the gym. I know I’m more productive, better able to handle stress and more content when I exercise.
3. Don’t waste calories on bad food
Think about what you are eating. I was on an early-morning flight to Chicago not long ago and was served a croissant breakfast sandwich. Knowing it was loaded with calories, my first thought was to just eat half. I took a bite. The croissant was greasy and tough, the egg was tasteless and the ham was still frozen. Yuck. I decided to eat the honeydew and cantaloupe and skip the sandwich.
I saved the tasteless calories for something more enjoyable later. Turned out that night
I had a fabulous meal in a great restaurant and knew I could indulge a bit because of the choice I made earlier in the day.
4. Never travel without workout clothes
When I pack for a trip, business or pleasure, the first things that go in my suitcase are sneakers and workout clothes. Yes, this means I can’t cram everything into a carry-on, but I rarely have to wait more than a few minutes at baggage claim anyway. Having my workout clothes means that if the weather cooperates and the area is safe, I head out for a morning run. I travel to Washington, D.C., regularly and look forward to a run past the Washington Monument before my workday begins. If I can’t get outside, I use the treadmill in the hotel gym. It’s not my first choice, but the exercise helps keep me alert during long meeting-filled days.
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August 09, 2006
Shop Smart, Eat Smart
Here are a list of pitfalls you should try to avoid the next time you plan to go grocery shopping:
1) Going to the store too frequently.Do all of the store employees know you by name? If so, you are spending too much time and money in the store. Instead—
* Do your major shopping every two weeks.
* Shop for staple items like milk, bread, eggs and juice once per week.
2) Living without a family menu. You don’t have to a rigid plan, but a general menu can make shopping more efficient. Dinners are usually the hardest meal to plan. Instead—
* As a family, decide on at least eight entrees to eat within a two-week period.
* Determine what vegetable and fruit side items you will serve with them.
* Keep extra fruits and veggies on hands for snacking.
* Replenish fresh produce when you buy staple items weekly.
3) Going to the store hungry. Don’t pick up the car keys if your stomach is growling. You will be tempted to buy foods you shouldn’t. Instead—
* Take time to have a half of a peanut butter and jelly sandwich with skim milk before heading out of the door.
* If the kids are joining you, make sure they are well fed, too.
4) Buying items just because they are on sale. Canned black beans are wholesome, and you should eat them as a family. However, if you have eaten them twice over the last year, don’t buy 10 cans for $5. You won’t save money in the long run. Instead—
* Plan meals around seasonal products, which tend to be on sale.
* Try to incorporate any sale products into your entrees and sides, but only buy enough to use until your next shopping trip for staples.
5) Getting caught up in brand names. Nothing can replace my favorite ketchup, but there is little difference in flavor between store brand canned fruits and vegetables and the name-brand versions. Instead—
* Know which national brands are must-haves for your family.
* Try more store brand products, which can be significantly cheaper.
6) Spending too much time in the middle of the store. The center aisles are where you find the greatest concentration of junk foods and other processed (and pricey) items that you don’t need. Instead—
* Spend most of your shopping time along the perimeter of the store. That’s where the healthy foods like fruits, vegetables, dairy and meat are.
* Wholesome foods like beans, grains and cereals are found in the middle of the store, but it shouldn’t take you long to grab these items and move on.
Yes, you should keep some items in stock like canned soups, fruits, meats and vegetables. Have at up to two cans per person for each canned food type in your pantry. But don’t keep frozen vegetables and fruits beyond a few months as they don’t taste very good after that. Store one package each of chicken, fish, beef and pork in your freezer, but a fully stocked deep freezer is probably unnecessary. In fact, it is a good way to lose money during a power outage.
Release some of your frozen assets and plan how you will use the food that you have gathering dust in your panty and elsewhere. You’ll be amazed at how many meals you have hiding in your cupboards, freezer and fridge.
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July 13, 2006
Normal Eating Defined
What exactly does it mean to eat normal?
Eating that does not cause chaos in one’s thoughts and behaviors with food.
A relationship with food that is not guilt- or shame-based.
Eating that is thoughtful and connected, not obsessive.
Eating that is satisfying and enjoyable.
Eating that is flexible, and, occasionally “disordered?.
Moderation in everything, including moderation.
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July 12, 2006
Understanding Intuitive Eating
A key component of intuitive eating is the concept of having unconditional permission to eat a food. That’s right – there are no “good? or “bad? foods. Nothing is off limits. How can this be healthy? Most people worry that once they start eating a “forbidden? food, they won’t be able to stop. Studies show that the more a person is exposed to (and allowed to eat) a food, the less desirable it becomes over time. So, knowing that you can eat a particular food again whenever you want makes it less compelling to eat it now and eat it all. Now the thought to stop eating when full is no longer threatening. I think some people put too much importance on food. Not that food isn’t important, but it shouldn’t be the highlight of the party or the center of every thought you have. Relax, eat what you’re hungry for and stop when you’re full. Studies have found that Americans are worry-warts when it comes to food. They scored the highest of four countries on the level of worrying about the fattening effects of food rather than savoring it. They also associate food the most with health and the least with pleasure. We need to build a healthy relationship with food and understand that our character and self-worth are not altered by our food choices.
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July 11, 2006
Get Active!
No time to get to the gym this weekend with all the yard work to be done? You don't have to hit the gym to get the physical activity your body needs. Hit the yard!
It's easy to burn calories when mowing and edging the lawn, using the weed whacker, pulling weeds or planting your favorite annuals. For example, a 134-pound person can burn nearly 140 calories pushing a lawn mower for 20 minutes.
Step outside and give your yard and your body the nurturing they deserve.
American Dietetic Association.
Speaking of gardens, I have zucchini coming out of my ears! We’ve BBQed it, sautéed it with tomatoes once and carrots another time, added it to stir frys, added it to sandwiches, eaten it raw and even made a zucchini bread to take into work. And it just keeps growing! Anyone have any good zucchini recipes?
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June 15, 2006
Making Time for Dinner
When dinnertime comes along, everyone could use a little more time in their day. And, no one disputes the benefits of a family dinnertime.
But with two-breadwinner families, legions of academic and extracurricular activities and the obligations of community, putting a healthful meal on the table by 7 p.m. is going the way of getting up to change the TV channel.
Busy families strapped for time relish the idea of eating together, but many have turned to fast food, pizza or store-made sandwiches on the fly because they are quick and easy.
Sandra Frank, a registered dietician at Salem Hospital, said that families have a great desire to put a healthful meal on the table nightly, but that it's become nearly impossible because families don't plan, and the food isn't readily available.
"Everything is forgotten when we are tired and hungry," Frank said.
Her solution is not to buy fast food, but to resolve to work on a menu, to cook when there is more time and to use leftovers and simpler menus when there is less of it.
Her first recommendation includes grocery shopping with a list based on a menu plan.
As any good dietician should, she reminds families to stock up on on fruits and vegetables -- especially this time of year, when fresh produce is abundant -- as well as pantry items. Having the ingredients is half the battle, she said.
She also encourages families to make all members active participants in the meal-making process, from menu ideas to food preparation to cleanup.
"If it is their idea, they are more likely to try healthy eating," Frank said.
Additionally, she counsels that meal preparation should not be left to one person ("usually mom").
"Children learn valuable life skills in the process, and you'll find that working in the kitchen together opens up a great opportunity to dialogue," Frank said.
Patt Wilson, a mother from Dallas, said her best shortcut for putting together a fast, healthful meal is to always have a good supply of three canned fat-free broths in her pantry -- chicken, beef and vegetable.
In a pinch, she opens three cans of chicken broth, dumps them in a pot, adds cooked chopped chicken breast (leftover or purchased cooked that day), chopped carrots, celery and onion, spices to taste and wide noodles to make a fast entrée of chicken and noodles. She said her typical soup-simmering time depends on whether the cook wants to have a second glass of wine.
"Make a quick side salad using pre-washed greens, and dinner is on the table in about 45 minutes. If you use an electric can opener, it only takes about 35 minutes," Wilson said.
Anne Kirkpatrick, a West Salem mom with four children between the ages of 6 and 12, a busy husband and a full volunteer schedule, said she uses every hint she can find to speed healthful, home-cooked meals to the table.
"Beyond the slow cooker, whenever possible, I cook a double portion to freeze or to serve later in the week -- soups, chili, casseroles, etc. The second night, I may have to cook noodles or rice, and that is it."
Kirkpatrick also plans dinners a week at a time so there is no last-minute indecision or temptation.
"The full freezer comes in handy for unexpected schedule changes, like trips to the doctor," Kirkpatrick said.
Patti Williamson, mother to four teenagers, agreed that keeping the freezer stocked with items that create a quick meal is essential.
She often combines fruit jelly with equal parts hot sauce and then mixes in frozen, precooked meatballs and heats it all in a skillet. She serves it over Minute Rice in a hurry.
"The freezer items are versatile and can be super quick to make," Williamson said.
Denise Cedar, another registered dietician at Salem Hospital who also is a certified diabetes educator, said easy dinner ideas are key to helping the community eat fast and healthful meals.
She said she often shares quick-dinner ideas with her clients to help them avoid making choices that negatively can impact their health.
One of her favorite recipes, Veggie Egg Puff, can be assembled and cooked in less that 25 minutes -- easily the same time it would take to drive to a fast-food restaurant, order, pay, wait and return home.
"With a green salad, a slice of whole-grain bread and some yogurt or fruit, you have a balanced meal in minutes," Cedar said.
One other idea, promoted by a Texas mother, is supper swapping.
Fed up with eating on the run, nine years ago, author Susan Thacker and a friend started swapping meals.
"I was serious about wanting home-cooked meals on school nights, and this made me accountable," Thacker said. "I would cook on Sunday or Monday nights and double up the meals I was making and then swap with my friend for two nights. On Wednesdays, we'd eat leftovers, and then she'd cook for Thursdays and Fridays. We kept it simple for delivery and reheating, and we did it for 8 1/2 years. I would only cook one day per week."
Thacker recommends starting supper swapping with just one friend and avoiding casseroles, if possible. Her book insists families can jettison processed food, return to old-fashioned dinnertime values including having dessert, and parents will only have to cook about four times per month.
"I believe supper swapping is the only way I was able to consistently provide my family with traditional, sit-down dinners on weekdays," Thacker said. "I highly recommend trying it."
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April 17, 2006
Nutrient Density
Nutrient density is a measure of the nutrients in a food relative to the energy (calories) it provides. If a food has more nutrients and fewer calories, it’s considered nutrient dense. For example, 1 ½ ounces of cheddar cheese and 8 ounces of nonfat milk both have about 300 mg of calcium. However, the cheese has almost twice as many calories as the milk because it has more fat. So, the milk is more dense than the cheese making it a more nutritious choice.
Low Nutrient Dense Day
White toast with butter, 3 pieces of bacon and a glass of orange drink.
Glazed doughnut
Chicken fingers and French fry meal with a soda. Little box of raisins.
Bag of potato chips.
Sausage sandwich on a white roll and an Iceburg lettuce salad with regular salad dressing.
Licorice.
Nutrient Dense Day
Oatmeal made with skim milk and an orange.
Plain yogurt mixed with frozen blueberries
Whole wheat pita stuffed with leftover grilled chicken, lettuce, tomato and mustard. Low fat mozzarella string cheese, grapes and unsweetened ice tea.
Banana and peanut butter
Grilled fish, small baked potato (with the skin), grilled broccoli, cauliflower and zucchini.
Air-popped popcorn.
This doesn’t mean you have to eat nutrient dense foods only, everyday. Remember if you have a piece of chocolate cake – no big deal. If you have 2 pieces every day at 3pm to satisfy your chocolate craving – that could be a problem. Shoot for nutrient dense foods 80% of the time, that leftover 20% you can use however you want. Make your day of eating enjoyable. Find the nutrient dense foods you like and have them often. You’ll still have room for some of those low nutrient dense favorites too.
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April 14, 2006
Breakfast in a hurry.
Let’s say you’re on your way to work or school or an appointment and you think – think being the key word – that you don’t have time to make a healthy breakfast. Pull out of your driveway and start the timer. How long does it take you to drive to a fast food restaurant (maybe it happens to be on the way?), wait in line to order at the drive-thru, place your order, pay for the food and actually pull out of the parking lot with your breakfast sandwich and hashbrown meal in hand?
Guess what? You just had time to make a healthy breakfast at home!
Try this:
First – if you’re really pushed for time – get anything you can ready the night before. Take out the bowl, place the cereal box next to it, measuring cups, a frying pan…whatever you need.
Grab and go with a piece of fruit and a handful of nuts.
Pour a glass of milk and have a banana.
Spread peanut butter on whole wheat bread and have a glass of milk.
Top cereal with milk and peel an orange (you can peel it the night before too).
Microwave oatmeal, made with milk.
Mix cottage cheese with fruit.
Mix yogurt with frozen berries and a few tablespoons of low fat granola.
Make a smoothie with yogurt, fruit and a little milk.
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February 16, 2006
Which is better: Granola Bars or Trail Mix?
These are both good snacks to grab when you're hitting the trails. Trail mix has more calories and fat, but most of the fat is heart-healthful, mono- and polyunsaturated. Both snacks contain carbohydrates, which give you energy for your hike, but the nuts in trail mix provide a little more protein and fiber. Trail mix also has less sodium. With either snack, be aware that infinite varieties exist, and sweet additions, such as chocolate or yogurt coverings, increase the calories and fat grams. And always be conscious of how much trail mix you're eating. A small handful every hour will provide fuel for your hike without weighing you down. Compare these two snack choices yourself with the following two Cooking Light versions.
Granola Bar (two-inch square)
Chewy Coconut-Granola Bars
157 calories
4.7 grams total fat
(1.2 grams mono; 1.5 grams poly)
27.8 grams carbohydrates
2.1 grams protein
34 milligrams calcium
1.1 grams fiber
122 milligrams sodium
Trail Mix (1/4 cup)
Honey-Roasted Nuts and Fruit
194 calories
9.4 grams total fat
(5 grams mono; 2.8 grams poly)
27.8 grams carbohydrates
3.4 grams protein
30 milligrams calcium
2.2 grams fiber
82 milligrams sodium
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February 09, 2006
Peanut Butter vs. Cream Cheese
Despite peanut butter's high-fat reputation, the salty-sweet spread provides a dose of heart-healthy monounsaturated and polyunsaturated fats, plus it’s cholesterol-free. It also contains eight grams of protein and two grams of filling fiber per serving. According to the USDA, trans fats are not detectable in a standard two tablespoon serving.
Cream cheese has fewer calories and less total fat but contains twice as much saturated fat and about 30 milligrams of cholesterol per serving—that's 10 percent of the daily recommended value.
Peanut Butter (2 tablespoons)
190 calories
16g fat (3g saturated)
8g protein
2g fiber
149mg sodium
Cream Cheese (2 tablespoons)
100 calories
10g fat (6g saturated)
2g protein
32mg cholesterol
86mg sodium
Courtesy of Cooking Light
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February 08, 2006
Quote of the Day
"Find something you're passionate about and keep tremendously interested in it."
–Julia Child
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