September 07, 2008
Stevia
The supplement Stevia often delivers a non-uniform sweet taste because it is
made from a plant and varies from supplement to supplement.
Stevia sweetened beverages are starting to appear on store shelves. Sweet
Leaf Tea Company (Austin, TX) created it¹s own stevia-based sweetener and
with self affirmed status. And it looks like they have GRAS status now:
http://www.sweetleaf.com/
In addition, Coca-cola plans to roll out products with its own version of a
stevia-based sweetener called Truvia (this has been delayed).
Some consumers prefer stevia because it is considered natural. It is not
without controversy though which stems mainly from from lab studies in rats
indicating that it may be mutagenic (cancer causing) in high doses . On the
flip side, there are several studies where scientists fed rats very large
doses of stevia and found no evidence of toxicity or genetic damage,
And, there are reports indicating that stevia may actually enhance one¹s
health by increasing insulin sensitivity . Stevia has been used as a
sweetener in several other countries for quite some time.
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September 02, 2008
The Low Down on Energy Drinks
The staple ingredient in energy drinks is caffeine -- lots of it. If you're wondering how much caffeine energy drinks have compared with other beverages, here's your answer, according to the caffeine database at www.energyfiend.com:
8 ounces of tea (brewed): 47 milligrams
12 ounces Coca-Cola: 34 milligrams
12 ounces Sunkist: 41 milligrams
8 ounces coffee: 108 milligrams
8 ounces Amp: 75 milligrams
16 ounces Full Throttle: 144 milligrams
16 ounces Rock Star: 160 milligrams
16 ounces SoBe No Fear: 174 milligrams
8 ounces Red Bull: 80 milligrams
8 ounces Redline RTD: 250 milligrams
Besides traditional forms of caffeine, many energy drinks include caffeine-containing substances such as guarana, a South American plant whose seeds are crushed and added as a stimulant. Other common ingredients include ginseng (thought to increase endurance, although studies have never proved it), carnitine (a protein thought to improve muscle performance, but again, that claim remains unproved) and other snake oil we don't know a whole lot about. All of these ingredients are classified as nutritional supplements by the Food and Drug Administration, meaning they can be sold over-the-counter without any trials to demonstrate their effectiveness or safety.
The label on Redline recommends consuming no more than one a day. Clearly, though, few consumers seem to notice the small print (and there's little motivation to make it larger, because a four-bottle pack of Redline can cost about $15).
Drinking several a day have been reported to cause gastritis: severe inflammation, bleeding and ulcerations.
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July 11, 2008
What is a Portion?
Here are some easy ways to estimate portion sizes:
Deck of cards = 3 oz of meat, fish or chicken
Baseball = 1 cup of cooked pasta or rice
CD = 1 serving of bread
Fist = 1 serving of fruits and vegetables
Thumb = 1 oz cheese
Posted by Lisa at 07:04 AM | Comments (0) | TrackBack
July 07, 2008
Snack Attack
Snacks have been a part of your life since preschool. They were built into your day to help quiet hungry tummies between breakfast and lunch, then again between lunch and the end of school, typically delivered in the form of Teddy Grahams® and a milk or Goldfish® crackers and a juice box.
Regrettably, this snack ritual gradually disappeared from your day, only to be firmly reinforced as the most important thing you did when you got home from school. Any wonder you're still looking for something to eat between 3:00 and 4:00 p.m. every afternoon?
Time Versus Food
On the one hand, a snack is a time for eating, an eating occasion that falls between the all-important meals. They are often less formal than meals, rarely eaten seated at a dining table and usually eaten alone. These snacks are a good thing. Eating only three meals a day is not really the best feeding plan for humans, it just happened to be the one most compatible with a working “man's” schedule and became institutionalized.
But in a perfect world (without clocks), we would all be governed by our internal signal of hunger and only eat when the signal goes on, and stop eating when it's off. Snacks would then be no different from meals. They would just be another time to eat.
The other interpretation of the word snacks is that they are a certain type of food, a.k.a. ”snack foods.” Originally noted for their salty, crispy, eat-out-of-your-hand qualities and found predominantly in vending machines, snacks now fill miles of aisles in supermarkets and entire convenience stores. And this is where the trouble begins.
What to Eat When?
As comfortable as most people are in labeling Cheerios and milk as “breakfast foods,” a grilled cheese sandwich and tomato soup as “lunch foods” and baked chicken with rice and peas as “dinner foods,” there are no nutrition rules about what gets eaten when. There are also no set times in the day known as “breakfast time”, “lunch time” or “dinner time.” This leaves your personal menu wide open to interpretation.
The most important food choice you have to consider each time you reach for something to eat is this: “What else have I already eaten today and what else am I likely to eat before the day is over?” Ultimately, your choices should add up to enough of the right foods in the right amounts to meet your nutritional needs without blowing through your caloric allowance. It doesn't matter in what order the foods you need are eaten, how you combine them or how you space them out over your day.
And while meeting your nutritional needs should be one of the primary factors influencing your food choices, right behind taste but ahead of cost and convenience, not every morsel you put into your mouth has to be a icon on the Food Pyramid. There's room in every diet for some “discretionary calories,” meaning foods or beverages consumed for fun or pleasure, not necessarily nutrient content.
Here's where your favorite snack foods can fit.
BYO or Grab-n-Go
If you take a realistic look at your schedule to figure out where you'll be when you're most likely to get hungry throughout your day, you have a chance to make some strategic food decisions before you leave the house. Depending on how well stocked your pantry is, you can begin by eating some of your basic requirements while still on home turf, then taking along some provisions to satisfy additional needs later on. That's right, go ahead and eat that slice of pizza left in the box, it's a whole lot better than grabbing a bagel and cream cheese with your coffee.
Then think about the foods that are harder to find when away from, namely fruits and vegetables. There's no reason why you can't pack a fruit cup, the leftover vegetable chow mein and a baggie of grape tomatoes to take with you or pick up a banana, a box of raisins and a can of V8 juice on your way to class or work.
Next consider whether you're going to have any social eating opportunities that day that may feature foods heavy in the fat, salt, sugar and alcohol “groups” and low in the light, lean and whole grain options. In that case, your discretionary calories will be used up, so be prepared to avoid any other impulsive eating by toting your own “snacks,” like a granola bar and a yogurt (crunchy-creamy combo) or corn chips and salsa (crispy-spicy combo) or Captain Crunch® and a packet of hot cocoa (sweet and chocolate combo).
The point is, there's no wrong time to eat the right foods and there's way too many times when the wrong foods are all that's available, so take control of the situation. Eating your favorite “snack” foods is not a crime, but not eating everything else you should sort of is.
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June 26, 2008
Food Allergy vs. Food Intolerance
Food allergies are abnormal responses of the body's immune system to certain foods or food ingredients. Food allergies can show up as rashes, swelling of the skin, nasal congestion, nausea and diarrhea or the most serious reaction, anaphylactic shock, which is life threatening.
About 1 percent of adults suffer from food allergies, so knowing what to avoid is important. Most common allergens are peanuts, shellfish and eggs.
Food intolerances do not involve the immune system, but reactions can mimic those of allergies. With food intolerance, the body can't adequately digest a certain component of a particular food. Intolerances can involve many different foods, which makes it important to learn what substances trigger a reaction.
Food allergies and food intolerances should be diagnosed by a physician, and a dietetics professional can help develop an eating plan that's right for you.
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June 08, 2008
Taster's Choice: Best Snack Food
A little chocolate, a little mint and just the right size. Keebler Right Bites Fudge Shop Grasshopper Fudge Dipped Mint Cookies. Keep them in your car, desk or in your bag. These 100 kcal packs hit the spot anytime!
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May 20, 2008
Eating Healthy on a Budget
The weekly trip to the grocery store is getting more expensive and there’s no relief in sight, experts say. Many shoppers are wondering how to save on their food bills, without sacrificing nutrition.
There are some strategies you can follow to help avoid grocery sticker shock:
List it: Shopping with a list can save you 10 percent on unnecessary items like junk food.
Buy in bulk: But don’t buy more than you’ll use. Waste is costly too.
Simpler is better: The more processed the food, the more it costs—and, generally, the less healthy it is.
Dodge impulse traps: Stores are set up to spur impulse buying. Focus on staples such as milk, eggs, bread and canned or frozen veggies and avoid tempting cookies and cakes in the deli section.
Use coupons: Store discount programs and supercenters such as Wal-mart and Costco can also help generate significant savings. By being flexible and planning meals around what’s on sale, you can lower your grocery bills.
Rather than cutting back on healthy staples, click on the items at the left to learn how to get the most nutrition bang for your grocery buck.
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March 07, 2008
National Nutrition Month
It'll never whip up the frenzy of food holidays such as Christmas or the Super Bowl, but National Nutrition Month is worth marking with your mouth.
The month, started in 1973 by the American Dietetic Association, this time around is urging consumers to eat around the myths of nutrition and focus on the facts, during March and beyond.
The ADA also is encouraging people to schedule annual "nutrition checkup" visits with a registered dietitian with its first Registered Dietitian Day on Monday.
The ADA has more than 67,000 members. For more information, including some recipes and a way to find a registered dietician near you, visit www.eatright.org.
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February 08, 2008
Sourdough bread
Here’s a little gem of a nutrition nugget for people with diabetes. When lactic acid is added to bread dough, it does two things –– changes the flavor to the tangy, delicious bite of sourdough bread and mediates the glycemic impact of all that white wheat flour.
We know the glycemic response is less with sourdough because the acid slows the emptying of the stomach, thereby slowing the delivery of glucose to the bloodstream. And research has shown that this anti-glycemic effect can last through to the next meal, slowing the emptying of the stomach even a few hours later.
Check the bakery department of your supermarket for a variety of sourdough breads. White sourdough is better than non-sourdough white, but a whole grain sourdough will still rank highest on the health meter and lowest in glycemic response.
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November 02, 2007
Chewing Gum for Health?
Being an avid gum-chewer myself, I've often wondered if this habit has any pros or cons.
In a 2002 study of 75 people out of Northumbria University in England, gum-chewers performed better than nonchewers on a memory test. From a list of 15 words, chewers remembered eight or nine words immediately after hearing them and seven words 25 minutes later. Nonchewers and people who pretended to chew remembered six or seven words immediately and just five words later. How could that be? The simple act of chewing can get your heart pumping significantly more blood to the brain, suggests a small Japanese study. And more blood carries noggin-nourishing oxygen. It’s one theory, anyway.
If you’re trying to lose weight, gum might help with that, too, suggests a 2006 study in the journal Appetite. Of 60 people, those who chewed gum for 15 minutes every hour after eating lunch snacked on 36 fewer calories three hours after the meal and craved fewer sweets than people who didn’t chew gum during the study.
Cons: Much of the work on gum is still in its early stages, and for each purported benefit, different studies turn up opposite results. The repetitive stress of chewing can exacerbate pain in people with jaw problems, such as TMJ.
Our verdict: Some research suggests that chewing sugarless gum can help fight cavities and bad breath. As for other touted properties and added health-boosters, it may be too early to tell. As long as your jaw muscles and pocketbook tolerate the habit, a stick or two a day is fine.
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October 04, 2007
Immunity Booster: Zinc
An essential nutrient for our body, zinc is second only to iron as the most abundant trace mineral in our body. Because this essential nutrient is needed in small amounts by the human body, severe zinc deficiency is rare.
Zinc is important for activity of enzymes needed for regulating cell growth, helping heal wounds and promoting a healthy immune system. Another significant role involves acuity of taste and smell. This important mineral also helps your body use carbohydrates, proteins and fats.
The American Dietetic Association reports zinc positively impacts cognitive function and behavior not only in early development, but through life.
The recommended daily value for zinc is 11 milligrams for men and eight milligrams for women. Careful dietary planning to include foods that contain zinc will ensure an adequate intake.
The availability of zinc in foods varies widely. Meats and seafood are much better sources of zinc than vegetable products. A three-ounce serving of beef provides 39 percent of the zinc most people need each day. Individuals who limit their diets to foods of vegetable origin may need to monitor their zinc intake to assure they get sufficient amounts.
The average person does not need to be concerned about purchasing zinc supplements to prevent a deficiency. In fact, taking large amounts of zinc supplements may be toxic and cause acute gastrointestinal irritation and vomiting.
Some specific sources of zinc are seafood (especially oysters), meat liver, eggs, milk, brewer's yeast, whole wheat bread, wheat germ, black-eyed peas and fermented soybean paste (miso).
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September 16, 2007
Eat Fish…Don’t Eat Fish. Which is it?
Nearly all fish contains small amounts of mercury, which isn't a health concern for most people. However, unborn babies and young children are more susceptible to the harmful effects of mercury because the nervous system is still developing. With this in mind, the Food and Drug Administration and Environmental Protection Agency have taken a better-safe-than-sorry approach to mercury in fish. They designed guidelines to keep mercury consumption far below levels shown to cause harm. By following these conservative recommendations, parents can safely include fish as an important part of a healthy diet.
Women who may become pregnant, pregnant women, nursing mothers, and children 12 years and under can safely eat two meals per week of 6 ounces of cooked, ‘‘low mercury'' fish: cod, salmon, shrimp, flounder, canned chunk-light tuna, haddock, trout, pollock, squid, shellfish (except lobster) and catfish. Toddlers should eat smaller portions. Fish sticks and ‘‘fast-food'' sandwiches are commonly made from fish that are low in mercury.
The ‘‘medium mercury'' fish - striped bass, canned albacore (solid white) tuna, tuna steaks, halibut, lobster, bluefish, grouper - contain three times as much mercury as low mercury fish. One 6-ounce serving can be safely eaten once per week. In the United States, the EPA considers most fish caught in ponds or lakes to be ‘‘medium mercury.'' However, fresh-water fish in more industrial states, such as Massachusetts, may have higher levels of mercury that may not be safe because lakes tend to be more polluted and concentrated with industrial waste than the ocean. It is best to check either with local officials or check the Massachusetts Department of Public Health web site at www.state.ma.us/dph/ to determine the safety of local lakes for fish consumption.
The ‘‘high mercury'' fish - swordfish, shark, mackerel king and tilefish - contain nine times as much mercury as ‘‘low mercury fish.'' Children and women of childbearing age should not consume these fish.
All other adults can eat these higher mercury fish, in moderation, without health risks. It may be prudent for adults to limit their consumption of higher mercury fish to once per week and eat lower mercury containing fish most times.
The only cases of mercury poisoning from fish consumption occurred in Japan in the 1950s and 1960s during industrial accidents that polluted fishing waters with large amounts of mercury that far exceeded our local mercury levels. It is currently unknown if there are any long-term risks for adults consuming low levels of mercury in fish.
The general consensus is that any potential, small risk from mercury is offset by its nutritional benefits.
The American Heart Association continues to recommend that adults should eat at least two servings of fish per week because of the cardiovascular benefits.
Unfortunately, the issue of mercury pollution that jeopardizes our health and food supply was not addressed in these guidelines. Obviously, further restrictions need to be established to limit industrial release of mercury from coal-burning power plants, etc. into the environment.
Posted by Lisa at 10:18 AM | Comments (1) | TrackBack
July 03, 2007
The Top 15
The top 15 foods with the highest antioxidant content per serving size, ranked from most to least. Keep in mind that there are still many unknowns when it comes to antioxidants and disease prevention, including how much of them is absorbed when people consume them in food, how much is retained during digestion and the relevance of the digested antioxidant to the whole body biology.
Blackberries (1 cup)
Walnuts (1 ounce)
Strawberries (1 cup)
Artichokes, prepared (1 cup)
Cranberries (1 cup)
Coffee (8 ounces)
Raspberries (1 cup)
Pecans (1 ounce)
Blueberries (1 cup)
Cloves, ground (1 teaspoon)
Grape juice (8 ounces)
Chocolate, baking, unsweetened (1ounce)
Cranberry juice (8 ounces)
Cherries, tart (1 cup)
Wine, red (3.5 ounces)
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June 12, 2007
National Dairy Month
June is National Dairy Month, a 30-day reminder to make sure you're eating and drinking the dairy products you need.
MyPyramid.gov recommends consuming 3 cups of milk per day for calcium and vitamin D to build strong, healthy bones and help prevent a decrease in bone mass. Milk keeps your tooth enamel strong, too.
Be creative. You don't have to just drink milk. Eat products that are made with milk to get the same benefits. Incorporate low-fat dairy products into every meal and you'll see it's not hard to reach your recommended amount.
For example, you can add cheese to your morning omelet or low-fat milk to oatmeal. Try cottage cheese or plain yogurt with fruit for a snack with lunch. Look to ethnic cuisines for recipes with different cheeses than you're used to, such as queso blanco in Mexican food.
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May 25, 2007
The Snack Pack Craze
If only solving America's obesity epidemic were as simple as filling grocery shelves with 100-calorie treats.
• Small packages may turn highly processed foods into not-so-unhealthful snacks, but they don't turn cookies or chocolate into fruits and vegetables.
While some better-for-you versions of classic treats are lower in sugar and fat, they don't fit the definition of a nutritious snack. Empty calories are still empty calories. Many of the snacks contain high-fructose corn syrup. Some get half their calories from fat.
Dietitians tend to focus on how people can use snacks to meet their nutritional needs instead of just racking up calories. Nutrient-rich foods whole foods, such as fruits and vegetables, and small amounts of protein-rich foods, offer better snack choices.
• Portion control will only work if people have the willpower to stick to just a single serving rather than simply ripping open another 100-calorie pouch.
• Whether 100 calories is a reasonable snack size depends on how often a person is snacking. Most people no longer eat three square meals a day and then have a 100-calorie snack. A series of snacks often replaces breakfast or other meals. If snacks are replacing meals, the need to focus on nutrient-rich snack foods becomes even more important.
One survey indicates an increase in the amount of calories Americans eat for snacks. In 1971, a typical snack was about 185 calories. In 2002, it was 234 calories.
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April 03, 2007
Eight Cancer-Fighting Nutrients
Studies have shown these healthy items contain phytochemicals. Fruits and vegetables of at least three colors should be eaten daily; each supplies specific nutrients, and the colors are a clue to those nutrients.
The foods included in this list are top contenders for cancer-fighting champions. The more color one can include from foods they eat, the more phytochemicals and antioxidants are consumed, which provide the body with powerful tools to fight damage caused by everyday living. The darker the color of fruit or vegetables, the more vitamins, minerals and phytochemicals it contains.
Flax: These seeds are found in cereal, bread, cereal bars, crackers, vitamin supplements and flax-oil capsules. They are a notable source of lignan, which may block hormone-related cancer.
Garlic: This is a key source of phytochemicals known as allylic sulfides. Animal studies show that garlic may help fight cancer by stimulating enzymes that detoxify cancer-causing agents.
Strawberries: This fruit is a key source of ellagic acid, a potent anticarcinogen that acts as an antioxidant.
Green tea: The flavonols in green tea have been shown to have antioxidant, anti-cancer and immune-system regulating effects.
Soy: From soybeans, soy is found in tofu, soy cheese, soy milk, soy yogurt and miso soup. Isoflavones are the key phytochemicals found in soy. Studies suggest that isoflavones help fight cancer.
Tomatoes: Tomatoes contain lycopene, which is an antioxidant carotenoid thought to protect against several cancers (especially prostate), heart disease and possibly bone loss.
Carrots: Beta carotene is the primary phytochemical in carrots. A 16-year study of American female nurses found that women who ate five or more carrots a week had a 60 percent lower risk of developing lung cancer.
Broccoli: Research shows the cancer-fighting abilities of sulforaphane in cruciferous vegetables such as broccoli reduce the risk of cancer of the bowel, stomach, breast, lungs and kidneys.
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January 22, 2007
Tea Time
Tea is the second most popular drink in the world (water is the top choice). Although most people think of tea as a soothing and delicious beverage, it possesses a remarkable wealth of antioxidants. All teas, whether black, green, oolong or white, are harvested from the leaves of a variety of plant known as the camellia sinensis. The primary distinction between the different teas is the amount of fermentation they undergo. Black teas are the most fermented, white teas the least. Herbal teas are not technically teas since they do not include camellia sinensis leaves.
* All true teas contain polyphenols, powerful antioxidants believed to protect against heart disease, certain cancers and stroke.
* The various levels of fermentation affect teas in different ways. Recent studies have shown drinking green tea might boost metabolism, oolong teas can lower blood sugar, and black teas can promote oral health.
* Tea contains half the caffeine of coffee.
Tea is not just for drinking: it has been used for centuries in marinades and as a flavoring agent in dishes.
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September 11, 2006
Helpful Tips for Meal Planning on a Budget
Take time to plan meals and menus. Take advantage of special sales. To resist impulsive buying – make a list and stick to it. Meal planning gives you the answer to that daily questions “What’s for dinner??
Plan to make more for the next day. As long as you’re cooking, might as well make the most of it. Use extra chicken for chicken wraps or chicken salad the next day.
Shop at a variety of different stores. Go to a warehouse once a month to stock up on nonperishable staples. Shop at a supercenter for everyday low prices and the regular supermarket to save time.
Arrange your shopping list to match the aisles in the store. This makes it easy to flow through and not forget anything.
Store brands are often 30% less than national brand competitors and often taste just the same. Sometimes brand name manufacturers make the same product for the supermarket label.
Keep it simple. Convenience can be expensive. A one pound bag of carrots can cost ninety cents. Pre-shredded carrots could cost as much as $2.24/pound. Save money and shred them yourself.
Posted by Lisa at 01:39 PM | Comments (0) | TrackBack
September 01, 2006
Seed and nut butters
What they are: Non-peanut butters can be just as smooth (or crunchy) as their well-known counterparts. These peanut-butter alternatives are finding supermarket shelf space because of peanut allergies. The seed and nut butters are simply ground pastes of almonds, cashews, macadamias, roasted soybeans (typically called soynut), or sunflower seed s . Smaller companies are making the non-peanut varieties, and the ingredient lists read like recipe card s instead of chemistry lab inventories. Sunflower seed butter is an alternative for those who are allergic to nuts of all sorts. Sometimes these butters are made with nothing but the nut or seed itself. Without stabilizers, most of them separate between uses, so stir before you spread.
How to use them: Eat these butters just as you would their peanut kin: Spread on toast or bread with jam or honey. Or use for the famous Fluffernutter sandwich. Fill a celery stalk with any nut or seed butter and sprinkle with raisins for the classic ants-on-a-log or use for dipping carrots, cucumbers, or bell peppers. You can also substitute almond, cashew, or macadamia butter for peanut in many cookie recipes or use the butters as the base for an Asian-style cold noodle dish, making a sauce from the nutty spreads and topping the dish with scallions, cucumbers, and bean sprouts.
Where to find them: Nearly every supermarket now has seed and nut butters as well as specialty stores like Trader Joes. Look for these brands: Soy nut butters made by I. M. Healthy ($2.39 to $5.79 for 15 ounces) and Simple Food ($4.99 for 9 ounces); MaraNatha in almond, cashew, and macadamia ($5.79 for 8 ounces); and Sunbutter, with a variety of sunflower seed butters from crunchy to creamy ($4.99 to $5.69 for 16 ounces). Most supermarkets also stock a house brand.
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August 10, 2006
Garlic Basics
Storage
Keep fresh bulbs in a cool, dry, well-ventilated and preferably dark place. Since garlic needs air circulation, do not store it in a plastic bag but rather a small basket, net bag or open cardboard box. Keep it out of the refrigerator and away from excessive heat and moisture. Garlic braids should be hung in a cool dry area away from heat, moisture or the sun. Cut a bulb from the bottom of the braid as needed.
Peeling
The inside cloves of fresh garlic should be separated from the outer skin before cooking.
Try this:
- Flatten a clove on a cutting board with the large, flat side of a knife and remove the skin.
- Pour hot water over the cloves to loosen the skin. Pull off the skin with a paring knife.
- Roast the entire garlic head in the oven, then cool to room temperature. The cloves will pop out easily by pinching the skin at the bottom.
- Soak cloves in cool water for a half hour before peeling, then squeeze the outer skin to pop out the clove.
- Place the cloves in a microwave for five seconds and the skins peel off with ease.
Cooking with garlic
The goal in cooking with garlic is to achieve the sweet nutty flavor that garlic imparts to the other ingredients in any dish.
Garlic cooked too short a time can be overpowering, he says. Garlic cooked too long can become bitter. Netzer suggests roasting it in the oven or sauteing or cooking it before adding to other ingredients.
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July 31, 2006
Product Dates
Have you checked your dates lately? Product dating is not required by the federal government on foods except for poultry, infant formula, and some baby food, but more than 20 states mandate it for some products. You'll see words like use by or best if used by on packaged foods like cereal. That's the last date the product is at its peak flavor or quality. It doesn't mean it's unsafe.
Sell by or pull are on foods like dairy products. The retailer must remove them by that date, but you don't have to use them by then. For example, milk is usually good for about seven days after the sell-by date. Expiration dates for most foods is the last date you should eat them. Perishable foods like meat and bagged salads can harbor harmful bacteria. Eggs are an exception. You should be able to use them safely for three to five weeks after the expiration date.
Posted by Lisa at 11:27 AM | Comments (0) | TrackBack
July 11, 2006
Life with a personal dietitian
This piece written by Barbara Quinn, RD, CDE is very funny to us dietitians. For some reason (and I think it's the same with other professions) it's hard for family members to take our knowledge/specialties seriously. As long as they get the information and they listen and act - job well done.
My husband has a personal dietitian and it's not who you think. This relationship started a year or so ago when he took a nutrition class from Michelle, an extremely talented registered dietitian who also happens to be my friend and co-worker.
"Let me tell you what I learned from 'my' dietitian," he'd say when he got home from class each week.
"Pray tell," I'd respond with wifely enthusiasm.
"She showed us that a reasonable serving size is this big... ," he'd demonstrate as he made a fist with his hand. "That's the limit on how much I should eat... a fistful of meat, a fistful of pasta... if I want to eat healthfully."
"Interesting!" I'd say, wondering if he had heard anything I'd said to him over the past two decades of our marriage.
"You know," he informed me a few weeks later, "MY dietitian says I need to eat lots of vegetables. And I've found they really do add a lot of flavor to meals."
"Real-ly," I'd manage to smile through my teeth.
Have I had any influence on this man's nutritional profile in the last 20-odd years? I remember when we were first married I couldn't get him to drink low-fat milk. So I did what any resourceful dietitian/wife would do. When he wasn't looking, I'd sneak to the refrigerator and pour nonfat milk into his carton of whole milk.
He never suspected a thing... until he caught me in the act one day. But it was too late. By that time, he was already accustomed to the taste of lower fat milk. How's THAT for a personal dietitian?
Still, my husband has become spellbound with the important nutrition concepts he has learned from his "P.D." (Personal Dietitian).
One evening as I was preparing to leave the next day for a NUTRITION conference, I asked my dear spouse, "What is the most important thing you have learned from Michelle?"
"The most important?" he said, obviously enthused about my question. "Self-talk... even though I hate to admit it because it's a little touchy-feely."
"Positive self-talk?" I attempted to interject.
"Just self-talk," he corrected. "Talking to yourself like your mother would: Are you really hungry? Do you really want a double cheeseburger? Eat your vegetables"
I nodded knowingly.
"And lastly," he continued, on his roll, "exercise, exercise, exercise. Nothing will change unless you..."
"Exercise?"
"Right!"
I'm SO glad he shared all this valuable information with me.
Posted by Lisa at 09:54 AM | Comments (0) | TrackBack
March 20, 2006
A Different Kind of Nut
SOY BUTTER: Although technically not a nut, soy beans can be roasted and whipped into a nut-butter type product. Soy butter has both a roasted and a nutty flavor that fits well on sandwiches, in sauces and where you would usually use peanut butter.
Posted by Lisa at 09:41 AM | Comments (0) | TrackBack
March 10, 2006
Try Something New: Almond Butter
Almond butter is mild and creamy. Most almond butter is processed without preservatives, so refrigerate it when you bring it home. Almond butter can accent the flavors of soups, stronger-tasting vegetables, such as broccoli, and vinaigrette salad dressings. Almond butter is a good source of protein and vitamin E.
Posted by Lisa at 11:40 AM | Comments (0) | TrackBack
March 09, 2006
New drink guidelines
The American Journal of Clinical Nutrition has just published healthy beverage guidelines. Think of it as a food pyramid for drinks. It covers everything from water to alcohol and how much you should drink of each every day.
The guidelines are designed to educating people to make healthier selections among the beverages they drink every day because most people get about 20% of their daily calories from something in a glass.
Level one of the healthy beverage guidelines is water. Women should drink nine glasses a day. Men need 13. Level two is unsweetened coffee or tea which has some health benefits. Level three is low-fat milk or soy milk; you need about two cups a day. The guidelines also stress that no one over the age of two should be drinking whole milk. Diet drinks make up level four. You can have about four cups a day of those. Level five is reserved for artificially-sweetened beverages that have some nutritional value, such as fruit or vegetable juice. The guidelines stress drinking just four to eight ounces a day of these types of drinks. You'll also find alcohol in this group. And finally, level six is made up of sweetened drinks with no nutritional value, such as regular soda and sweetened sports drinks.
As you've probably figured out, beverages are ranked based on the number of calories and whether they have any health benefits.
Summary:
* Unsweetened tea or coffee, up to 40 ounces.
* Low-fat or skim milk and soy beverages, up to 16 ounces.
* Diet soda and other non-caloric sweet drinks, up to 32 ounces.
* Beverages with some nutrients, such as juice, up to 8 ounces.
* Alcoholic beverages, one drink a day for women and two for men.
A drink equals 12 ounces of beer, 5 ounces of wine, 1.5 ounces
spirits.
* Sugar-sweetened drinks like soda, no more than 8 ounces.
(Standard soft drink cans are 12 ounces.)
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March 07, 2006
March is National Nutrition Month
National Nutrition Month® is a nutrition education and information campaign sponsored annually by the American Dietetic Association. The campaign is designed to focus attention on the importance of making informed food choices and developing sound eating and physical activity habits. NNM also promotes ADA and its members to the public and the media as the most valuable and credible source of timely, scientifically based food and nutrition information. Check out www.eatright.org.
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February 20, 2006
Frozen Coffee Drink vs. Ice Cream
Here's the scoop: A half-cup serving of ice cream has 65 fewer calories than a typical medium-sized, frozen coffee drink made with whole milk. It also has more fat but less sodium and less than half the sugar. (Coffee drinks that have additional flavorings, like vanilla, are even sweeter and saltier.) With either pick, you'll have a good dose of calcium-about 10 percent of your recommended daily allowance.
If ice cream's fat content gives you cold feet, choose a light version; the fat tally drops to four grams and the calories to 125. If the coffee drink is your preferred choice, try it with skim milk to knock off 30 calories and all the fat.
Frozen Coffee Drink
(16 ounces, or one serving)
210 calories
4 grams fat
80 milligrams sodium
40 grams sugar
100 milligrams calcium
Vanilla Ice Cream
(1/2 cup, or one serving)
145 calories
8 grams fat
58 milligrams sodium
15 grams sugar
92 milligrams calcium
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February 16, 2006
What to do if...you're not hungry in the morning and you often skip breakfast.
It’s hard to get all the nutrients you need in a day in just 2 meals. It’s also important to wake your body up in the morning with a healthy breakfast. Even if you’re not hungry, try eating a little something. Just as your body got used to not eating breakfast, it can get used to eating it again.
**Start gradually. Try having breakfast twice during the first week. The next week aim for 3 days, and so on.
**Save time by getting breakfast ready the night before. Place your bowl, spoon and cereal on the table. Or make a smoothie the night before so you can grab and go.
**Grab a piece of fruit or a bagel on the way out the door. Take oatmeal with you so that you can heat it up at work.
**If you don’t like traditional breakfast foods, try a grilled cheese sandwich, peanut butter and jelly or a slice of leftover pizza.
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February 13, 2006
What to do if...you don't know what full means?
We live in an environment where supersizing, free refills and overgenerous portions have become the norm. The good news is that you can train your body to feel full on less just like it became accustomed to needing more.
**Serve meals that are already dished onto plates. This allows you to think twice before reaching for seconds.
**Try using smaller plates or bowls to make food seem like more.
**Eat slowly and really taste each bite. Remember it takes 20 minutes for your brain to feel fullness.
**Eat foods that are low in calories first like broth-based soup or salad. This will help fill you up without a lot of calories.
**Don’t clean your plate. Pay attention to your body and stop eating when you start to feel full.
**Get rid of distractions like the television or reading materials.
**Eat in one place in your house. Sit down and focus on your meal and your company.
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January 26, 2006
Yogurt: Immunity booster
For several years now, nutritionists have touted the benefits of probiotics, the "friendly" bacteria that, when eaten, help fight illness or disease. Yogurt is the most popular food containing probiotics and may, in fact, be the most beneficial as well. Two recent studies found that eating yogurt significantly improved a person's ability to fight off pneumonia. Your first communication with the outside world is through your GI tract. That's where you absorb all the nutrients you need to keep your body healthy in the first place. And it's also the body's biggest immune system fighter. It's recommended to eat yogurt every day—just make sure the brand you buy contains "live," or "active," cultures, as the bacteria (or, rather, the probiotics) can't do any good if they're dead before you ingest them.
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January 18, 2006
It's Oatmeal Month!
January is Oatmeal Month, according to the Quaker Oats Co. The company is offering a free brochure, "Awesome Oats: Easy and Delicious Recipes With Oats," which contains seven contemporary recipes including almond streusel baked pears and Mu Shoo meatball wraps; ideas for main dishes and sides, in addition to breakfast classics and updated favorites; and lots of oatmeal topping suggestions. To request a brochure, e-mail oatoffer@aol.com or send your name and mailing address to Awesome Oats, P.O. Box 487, Chicago, IL 60690-0487.
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December 21, 2005
Tea Time
Tea is the most-consumed beverage worldwide next to water. And according to the Tea Association, Americans consumed well over 50 billion servings of tea in 2004, or more than 2.25 billion gallons. About 87 percent was black tea, 12.5 percent green tea, and the small remaining amount was oolong tea. Whether you’re a regular tea drinker or just starting out, here’s what you need to know about tea.
Is it true that tea has more antioxidants than almost any whole fruit or vegetable?
Yes — sort of. Tea is an excellent source of antioxidants. While it’s hard to make a general comparison, a rough estimate suggests that two servings of tea equal one serving of average antioxidant-packed veggie. So it might seem strange that tea sometimes gets billed over vegetables as an antioxidant powerhouse. Since nearly 95 percent of tea’s polyphenol compounds are flavonoids, tea ranks among the plants with the highest total flavonoid content. Green tea contains more simple flavonoids, called catechins, while black tea contains more complex varieties, called thearubigins and theaflavins.
Do you need to drink 10 cups a day to benefit?
Some Chinese homeopathic health practitioners advise 10 cups per day, but a lot of research suggests that much isn’t necessary. For example, just two cups of tea provide as much antioxidant power as a serving of vegetables, and research indicates that metabolism speeds up after five cups. And a study at Cleveland’s Case Western Reserve University suggests that four cups of tea may prevent rheumatoid arthritis. “Most scientists have based their studies on ‘normal’ amounts of tea, three or four cups, but some scientists think that five or more cups a day are necessary,? reports Simrany.
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November 30, 2005
Popcorn Pop Quiz
What makes popcorn pop?
Each kernel contains a small drop of water stored inside a circle of soft starch. The soft starch is surrounded by the kernel’s hard outer surface.
When cooked to about 450 degrees, the kernel heats up and the water turns to steam, creating pressure against the hard starch. Eventually, this hard surface explodes. As it explodes, the soft starch inside the popcorn becomes inflated and bursts, turning the kernel inside out. Most commercial varieties will expand 30 to 40 times their volume.
Looking for a new popcorn taste? Try here.
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Try Something New: Baby Bananas
Some baby bananas, both yellow and red, are simply smaller versions of the bananas that dominate the U.S. market. Others, however, are among the more than 1,000 banana varieties worldwide that are naturally pint-sized; examples include manzano, burro and pisang mas--the last is being sold in the U.S. as Chiquita Mini's.
These babes-in-peels taste pretty much the same as their larger brethren but they don't necessarily possess the same nutritional profile. They're all rich in potassium but the Chiquita Mini, for instance, contains vitamin B2--which isn't found in regular bananas, said David Lund, director of innovation and product development for Chiquita. One Chiquita Mini contains 80 calories.
Buying
Baby bananas are often, though not always, sold by the bunch in a bag, so you might not be able to tear off the number you want--the source of produce-manager angst nationwide. They also are more expensive, at about $1.70 per pound. You'll usually find them next to the regular bananas in the produce section. Choose plump bananas with a little green at their tips; miniature bananas taste best at full ripeness. Of course, what determines a ripe banana depends mostly on the banana lover: Some folks like them a little green, others mottled with brown spots. Jimmy Bilbrey, produce buyer for Treasure Island, cautioned against buying fully green mini bananas; they may not ripen as evenly as the regular-size fruit does, he said.
Storing
Store bananas in a cool spot and coddle your babies in an uncovered bowl or container where they won't get bruised, Lund advised. They'll keep three to four days but, again, how long you store them is dependent on what you consider "ripe."
Cooking
Mini bananas are best for fresh-in-hand snacking, Lund said, or in dishes such as fruit salads. But they're also ideal for creating trendy (and diet-friendly) mini-desserts such as chocolate-dipped bananas or miniature banana splits--or maybe even a smoothie shot.
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November 29, 2005
Not just a kitchen scale
Salter has come out with a new Nutri-Weigh Food Scale which calculates nutrition information based on the weight of the food. You can also use it to record your daily food intake.
This scale stores nutritional values of over 1400 foods and beverages and can be programmed to store individually chosen foods. This is a great product for diabetics who have to count their carbohydrate intake or those people serious about losing weight.
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November 22, 2005
More on Intuitive Eating
“The basic premise of intuitive eating is, rather than manipulate what we eat in terms of prescribed diets -- how many calories a food has, how many grams of fat, specific food combinations or anything like that -- we should take internal cues, try to recognize what our body wants and then regulate how much we eat based on hunger and satiety,? said lead researcher Steven Hawks, a BYU professor of health science, who adopted an intuitive eating lifestyle several years ago and lost 50 pounds as a result.
“What makes intuitive eating different from a diet is that all diets work against human biology, whereas intuitive eating teaches people to work with their own biology, to work with their bodies, to understand their bodies,? said Hawks. “Rather than a prescriptive diet, it’s really about increasing awareness and understanding of your body. It’s a nurturing approach to nutrition, health and fitness as opposed to a regulated, coercive, restrictive approach. That’s why diets fail, and that’s why intuitive eating has a better chance of being successful in the long term.? Read more.
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November 09, 2005
Quote of the Day
“Don’t dig your grave with your own knife and fork.?
- English Proverb
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November 03, 2005
Diabetes is on the rise in America
You may think diabetes is not a big deal, but it is. The incidence of diabetes, its cost and complications are growing in America, especially in the Indian community.
According to the Centers for Disease Control and Prevention, more than 20 million Americans have diabetes and about 6 million don't even know they have it. If you are one of them, you might be losing your eyesight, kidney and cardiac functions silently.
While the prevalence of type 2 diabetes is on the rise, behavioral and lifestyle changes (as simple as switching from regular sugar to a sugar substitute or regular soda to diet soda) may turn the trend around.
To decrease your risk for diabetes, you should maintain a healthful weight, participate in physical activity daily and focus on heart-healthy food choices by using the USDA's My Pyramid guide. Along with a healthful eating plan, regular exercise may reduce the need for medication, can help manage blood sugar and weight, and can improve your cardiac health.
Did you know your A1C (a test that shows blood glucose control over three months) levels rise in winter? According to the American Diabetes Association, the researchers found a link between cold weather and high A1C levels (peak from February through April; low in August and September).
Notice early symptoms
Early diabetes may not have symptoms, but there are some signs such as excessive thirst and urination, fatigue during the daytime, blurred vision and poor wound healing that you should be aware of. In type 1 diabetes, the pancreas stops producing insulin; in type 2 diabetes, there is a loss of insulin sensitivity also known as insulin resistance. A new study shows that dietary supplements may boost insulin sensitivity.
So find out what your blood sugar level is and get serious about controlling it by exercising and eating what you should eat according to your diet plan and not what you want to eat.
Poor health habits may complicate the disease for people who are on their way to developing diabetes. Since there is no cure yet, diabetes is much easier to prevent than cure.
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Celebrate tasty sandwiches this week
Thursday is Sandwich Day, leaving one day to get to the supermarket and pick up the ingredients for the perfect pile of bread, meat, veggies and spices.
The day honors the 17th-century British Earl of Sandwich who, according to legend, asked for one-handed meals so he could eat during card gambling sprees. The American Dietetic Association has some tips for getting the most nutrition out of your sandwich:
PICK A GREAT WRAPPER: Try whole wheat, tomato or spinach tortillas. Multigrain, rye or whole-wheat bread are good choices as well, and so are whole-wheat pitas or bagels.
SWITCH YOUR FILLING: For a lean meal, have some lean smoked turkey or some salmon salad with soy cheese or low-fat cheese.
COLOR YOUR LAYERS: Add green, red or yellow pepper slices, shredded carrots, slices of cucumber and tomato, spinach leaves, red onion and avocado.
FLAVOR WITH CREATIVITY: Add some chutney, mustard, horseradish, hummus, light pesto, balsamic vinaigrette, wasabi, chopped cilantro, basil or other herbs.
SPRINKLE IN SOME CRUNCH: For a little extra nutrition and flavor, top it with a dash of chopped almonds or walnuts, dried fruit or sunflower seeds.
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November 02, 2005
Saving Money on Meals
I often hear people complain that it is too expensive to eat healthy. However, a study published in the Journal of the American Dietetic Association found that consumers were able to cut their weekly food bill by purchasing fewer extras such as soft drinks, chips, baked goods and other high-calorie items. Here are some other tips on how to save money at the supermarket:
1. Make a weekly meal plan. Decide what you will eat for breakfast, lunch, dinner and snacks for the next week. This can save time, money and energy! Save your weekly menus so that you can use them again.
2. Make a shopping list. Keep a list in the kitchen so that when you run out of something, you can add it to the list. Also, add only the ingredients you’ll need for the next week’s menu. This way you’ll buy only what you need.
3. Cut coupons and watch for store flyers. Weekly specials may also help you decide some of the food on your menu for the week. However, do not buy an item just because you have a coupon.
4. Do not shop when you are hungry.
5. If your children are with you, keep them busy with a toy, unbreakable food item or by letting them help you make choices between similar food items (which box of Cheerios to buy).
6. Be flexible with your meal plan to take advantage of store specials. If corn is on your menu, buy peas instead if they are on sale.
7. Be aware of marketing techniques like end of aisle displays, items at the checkout counter and sweet cereals at children’s eye level.
8. Buy fruits and vegetables in season.
9. Buy in bulk and store for later use. Make sure you will be able to use all of the food before it spoils.
10. Buy store brands when they are cheaper than brand names.
11. Compare unit prices of different brands to determine the best size and brand for your money.
12. Prepared foods are usually more expensive than unprepared foods. For example, grated cheese is more expensive than a wedge of cheese you can grate yourself.
Posted by Lisa at 10:11 AM | Comments (0) | TrackBack
November 01, 2005
Outrageous Foods: Mrs. Fields Cookies
No one expects a Mrs. Fields cookie to be good for you, but who would guess that a single Mrs. Fields Milk Chocolate & Walnuts cookie has more than 300 calories and as much saturated fat as a 12-ounce sirloin steak? It’s also got 6 teaspoons of sugar.
Best Bet? Share the smallest bag of Nibblers (6 half-ounce cookies) with a friend.
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