less is more

Just what the doctor ordered

2010-08-26T13:32:00.000-07:00

Doctors at three health centers in Massachusetts are fighting obesity in children of low-income families by giving them $1 a day coupons for fruit or vegetables.

50 families of four will be enrolled in this promotion of healthy eating. The coupons are redeemable at farmers markets. The state since 1980 began issuing coupons to pregnant or breast-feeding low-income women and children at risk of malnourishment.

Produce high on baby boomers' grocery list

2010-08-26T12:42:00.000-07:00

The top five items on baby boomers' grocery lists in 2010:

Fresh fruit (83%)
Milk (82%)
Fresh vegetables (79%)
Wheat or whole-grain bread (77%)
Canned or frozen vegetables (69%)

Source: Whole Foods Market Inc., survey of 1,349 adults ades 46-64.

Fresh fruits and vegetables making the top three grocery items for baby boomers is great news since the two items failed to crack the top five 30 years ago. Boomers are choosing healthier, lower-fat foods.

In 1980, the top five baby boomer grocery items were:

Milk (89%)
Canned or frozen vegetables (83%)
White bread (74%)
Soda pop (74%)
Iceberg lettuce (66%)

Overall food trends noted by the survey include:

Most adults are more concerned with what they eat
They more closely read nutrition labels
They have a better idea of how their food is produced

27% of adults said natural or organic foods comprised more than a quarter of their total food purchases this year, up from just 20% a year ago.

Fast food good news / bad news

2010-07-19T07:53:00.000-07:00

McDonald's is discontinuing their Fruit and Walnut salad, a staple in my 'running around doing errands need a healthy snack' eating. It was launched in 2004 in a much larger size and then downsized to a snack. It will be missed.

Interestingly enough, McDonald's has been testing oatmeal topped with fresh apple slices, cranberries and two types of raisins. Oatmeal should be rolled out nationally early in 2011. We'll see if that's enough to draw me to the fast food place for breakfast. It was enough to get me to Starbucks' for my Saturdays after Weight Watchers and before the gym.

Wendy's has come out with new salads. Gone are the Madarin Chicken salads with packets of almonds and noodles. The Apple Pecan Chicken Salad has been a two time favorite in the last week.

It has iceberg, romaine and spring mix lettuce, blue cheese, dried cranberries, apple chunks topped with grilled chicken. The salad is 350 calories that you can top with roasted pecans (110 calories) and pomegranate vinaigrette dressing (2 packets, each 60 calories).

For a coupon for $1 off go to wendy's.com

Cartoon characters pull kids to eat, hopefully, produce

2010-06-30T11:56:00.000-07:00

SpongeBob SquarePants, Shrek and other cartoon characters can encourage kids to eat fruits and vegetables, but they're even more compelling when it comes to candy say four Yale researchers.

The study found that children significantly prefer foods that have popular cartoon characters on the packages, compared to foods without them.

In the study 4 to 6 year olds were more likely to prefer the taste of graphm crackers, gummy fruit snacks and baby carrots if characters like Dora the Explorer, Scooby Do or Shrek were on the package. The taste perception was the weakest for carrots, suggesting that using characters on healthy dfoods may not be an effective strategy to rpomote consumption of those foods.

Source: Yale study

Exercise and eat more produce

2010-06-28T11:13:00.000-07:00

Finally, they're considering changing the food pyramid. Right now the pyramid looks like you should be eating as much dairy as produce (the blue on the pyramid is dairy, red and green are the fruits and veggies). Made me realize the power of American Dairy Association's lobbyists. Stay tuned, the U.S. Department of Agriculture is only considering it.

And they should, previous blogs outline an abundance of reasons and now the 2010 Dietary Guidelines Advisory Committee has now weighed in.
Calling obesity the greatest threat to Americans' health. The Committee "advocates the consumption of nutrient-dense forms of foods to provide the maximum nutritional intake within calorie needs...All vegetables, fruits, whole grains, fish, eggs and nuts prepared without added solid fats or sugars are considered nutrient-dense."

The report release June 15 will be used to update federal dietary guidelines such as those outlined in the food pyramid.

I'm about halfway through and have found it incredibly interesting, more posts to follow. For your own reading pleasure.

Excercising more

2010-06-14T12:57:00.000-07:00

Don't think of it as exercise, think of it as activity. Make the world your gym. Do errands on foot, park in the farthest parking space, open the garage door by hand. You get the idea. active is the new fit.

Go for a subtle shift in your mind-set. It's more conducive to long-term health and weight loss, according to Russell Pate, PhD, profesor of exercise science at the University of South Carolina.

From the article "More Time (for exercise) in the 3/10 Readers' Digest

Wii vs the actual sport

2010-06-14T12:52:00.000-07:00

Using a standard measure called a metabolic equivalent of a task (MET), researchers have rated the effort required in the Wii video games.

Overall Wii sessions aren't as tough as the activities they mimic - for example real tennis takes 7 METs but the Wii game only 3 to 4. Although you're more active playing or doing the real thing, Wii does help you meet the American Heart Association's recommendations for optimal fitness: a half hour of moderately intense activity ( 3 to 6 METs) 5 days a week.

Nine Wii activities- including basic step class, baseball, and tennis - demanded 3 to 4 METs, putting them on par with brisk walking (3.8 METs). Wii push-ups, advanced step and boxing called for more than four METs.

Information from 3/10 Readers' Digest

Ending World Hunger - Tomorrow's Table

2010-05-25T06:28:00.000-07:00

Excerpt from an article published on 5/15/10 in ScienceBlogs.com

I get email almost every day asking if our produce is GMO'd. Our produce isn't but I still wonder why the emphatic dislike of GMO product. This article sheds some light, both pros and cons.

A REPORT by the National Research Council last month gave ammunition to both sides in the debate over the cultivation of genetically engineered crops. More than 80 percent of the corn, soybeans and cotton grown in the United States is genetically engineered, and the report details the "long and impressive list of benefits" that has come from these crops, including improved soil quality, reduced erosion and reduced insecticide use...

The article is by Pamela C. Ronald, a professor of plant pathology at the University of California, Davis, wjp is the co-author of "Tomorrow's Table: Organic Farming, Genetics and the Future of Food" and James E. McWilliams, a history professor at Texas State University at San Marcos, who is the author of "Just Food."

Why look to the traditional diets of native cultures for eating?

2010-05-07T09:06:00.000-07:00

Because people knew how to eat long before they knew what a nutrient was.

Human beings are incredible eating machines. Seemingly odd items as the Intuit's seal blubber, the African Masai's cows' blood, Mayans' corn, beans with very little meat, make for healthy eating habits with the cultures being known for no heart disease or type 2 diabetes to speak of.

So why can't potato chips, cookies, coleslaw and a thick filet mignon be considered odd items for a healthy diet? One look at the average American will tell you why not.

There is no one ideal diet. But there is one diet that will get you in trouble, the diet that eats lots of processed food, lots of calories, few vegetables, fruits or whole grains. It's the diet that reliably develops heart disease, type 2 diabetes, obesity and certain cancers.

Remember, not everything in a grocery store should be considered food. Rules to live by:

Don't eat something your grandmother wouldn't recognize as food. She might not recognize a papaya, forgive her and buy. She wouldn't recognize the new Splenda with Fiber.
Avoid products with ingredients you'd need a chemistry set to duplicate. Ethoxylated triglycerides?
Pay more for food, less for healthcare. Processed food made with soy and corn ingredients are going to be cheaper because the government subsidizes their growth. Go figure but don't eat'em. In 1960 we spent 18% of our income on food, now 9.5%. Meanwhile healthcare costs have tripled. Eat healthier, eat less (a lot less) processed foods.
Don't eat mindlessly. Eating in the car, in front of a screen (computer or tv, no matter) is eating mindlessly. Do that and you'll eat more.

10 ways to feel beautiful

2010-04-30T07:57:00.000-07:00

Stand up straight! And while you're at it, sit up straight too! Your brain checks in with the rest of your body to find out how you're doing. Standing and sitting straight tells your brain 'I feel good'. A study published in the European Journal of Social Psychology found that you feel more confident about what you write. Plus, mom was right, keeping your shoulders back and chest up makes you look taller, slimmer and self-assured.
Don't judge - View your looks the same way you would those of a child or friend, with acceptance not criticism. Scars can be seen as a flaw or as a memory of an injury.
Admire - Studies sho that people who are unhappy with their appearance zero in on their perceived flaws. So focus on what you like about yourself, "when your eyes take in something pleasing your brain's reward system is activated, lifting your mood," says Nancy Etcoff, PhD, Massachusetts General Hospital's Program in Aesthetics and Well Being.
Smile - A smile lifts the muscles around the eyes and lips making for a more youthful expression and it also generates a feel-good effect with the brain getting an instant mood boost. You get an added boost when people smile back at you.
Breathe deeply - Shallow breathingmanifests as tension in your face, throat and shoulders. Take deep, slow breaths and you'll look and feel more at ease.
Thank you - When someone gives you a compliment, just say thank you.
Color you beautiful - A pop of color can light up your face and your mood. Find a shade of red to enhance your skin tone.
Only boas should be constricting - Wear clothes that fight. Too tight gives the appearance that you're uptight and you'll feel uptight. And don't embrace the elastic waistband unless need be. Looking like a ragamuffin doesn't do much for your self-esteem either.
It matters who your friends are - Spend time around people who are confident in their bodies and you'll think along the same terms.

Make breakfast count

2010-04-16T07:52:00.000-07:00

Breakfast has some favorite dishes that are good sources of antioxidants that can help prevent or slow down oxidative damage to our bodies. Antioxidants reduce the threat of heart disease, cancer and diabetes.

Whole grain wheats and oat-based products
Yes you can get antioxidants from processed foods such as cereals and breakfast bars, but why not make oatmeal your early morning choice. Oatmeal couldn't be easier to fix, no need to buy the oatmeal in premeasured packets with dried fruit and sugars already added. 1/4 cup oatmeal and 1/2 cup water microwaved for 90 seconds and viola, you've got breakfast. You can add sugar or brown sugar, but try instead using tea instead of water or slice a banana up into the oatmeal before cooking. My sweet tooth is happy with that.

Fruits
Great way to start the day, eat some fruit. We've had a bumper crop of strawberries this year, make it a point to include some in every breakfast you eat. Fruits are a natural source of antioxidants, this includes all types of berries (raspberries, blueberries, cherries, blackberries and strawberries), pomegranates, grapes, pineapples and papaya. Papaya is considered the prime fruit for breakfast in Central and South America. Papaya is loaded with vitamins but also is a great digestive help.

Eat fruit as a side or topping your oatmeal and yogurt. Making a fruit smoothie is a special treat every now and then. You may not want to make it a habit though, blending fruit looses some of its great benefits - fiber.

Nuts
Pecans, walnuts, hazelnuts, sunflower seeds, flax seed can top oatmeal and yogurt too.

Source: FatFreeKitchen.com

Food to love, if you don't then learn to love

2010-04-15T07:10:00.000-07:00

Eating well is one of the nicest things you can do for yourself. Enjoying food that's good for you may take some training of the taste buds, but it's worth it both healthwise and weightwise.

Learn to love these foods:

Avocados - yes they're fatty but it's monounsaturated fat which is still fat but it's the 'good' fat. You still have to moderate how much you can eat.
Beets - Betacyanin loaded along with other phytonutrients help to fight several diseases. Beets also have folate, and are high in fiber and beta-carotene.
Horseradish - Rich in glucosinolate which helps fights cancer. Horseradishes also are a good source of calcium, potassium and vitamin C.
Sweet potatoes - High in phytonutrients that promote heart and eye health and boost immunity, these buds are super rich in beta-carotene(thought to lower breast cancer risk) and vitamin A (which may reduce the effects of smoking.
Cabbage, cauliflower, broccoli rabe - all contain a powerful range of disease fighters. One of these, sulforaphane may increase enzymes that lower the incidence of colon and lung cancers.
Blueberries - count on high levels of antioxidants that combat inflammation. Anthocyanins may have antidiabetic effects.
Spinach, kale, seaweed and swiss chard - excellent sources of iron, vitamin A and lutein for eye health. Plus they've got omega-3s.
Leeks, onions and garlic - They can help lower blood pressure and cholesterol levels. Research shows they may inhibit the growth of prostate, stomach and colon cancer cells.
Whole grains - Tasting great while coming in with high levels of magnesium, B vitamins, and fiber. And, they may help you to not over eat. One study shows that people feel fuller after eating buckwheat than after eating other grains.
Spelt - Good source of manganese and copper.
Turmeric - Used in holistic medicine as a digestive aid, it can also serve as an anti-inflammatory. Ordering curry takeout (turmeric a key ingredient) helps nurse a toothache or sprain.
Oregano - Super high levels of antioxidants. A half teaspoon has the benefits of a spinach salad.Oregano can also work as an expectorant, cleaning congestion and improve digestion.
Cinnamon - It has the highest antioxidant level of all herbs and spices with positive effect on blood glucose levels. Adding it to foods can keep you feeling full.
Ginger, cayenne, black pepper - The heat on your tongue shows that their gingerols, capaicin and piperine are at work boost metabolism.
Miso - A fermented soybean paste is a great source of low-calorie protein. Also count on it for B12 and zinc.
Yogurt - A good source of calcium, phosphorus and protein. Unlike mild it also contains probiotics, the good bacteria your digestive system needs.
Sardines - High in vitamin D and calcium. Buy wild-caught to get the lowest in mercury.
Canned salmon - It has more DHA plus EPA omega-3 fatty acids than almost any other seafood. Nutritionally canned is just as good as fresh.
Sesame seeds - Tasty seeds contain lignans or plant compounds which can help lower cholesterol. Also good sources of calcium, phosphorous, and zinc.
Walnuts - Walnuts have the most alpha-linolenic omega-3 fatty acids which lower LDL (bad) cholesterol and may reduce inflammation in arteries.

Source: Oprah magazine 1/2010 pages 150-154

Imitation Crab Ingredient Inhibits Weight Gain

2010-04-02T06:20:00.000-07:00

Say 'yes' to an imitation, imitation crab that is.

It's made from low-calorie, low-mercury, nutrient-dense Alaskan pollock, and new research suggests this fish can help you in your goal of a healthy weight.

Research out of Japan found that rats on a high-fat diet gained up to 34% less weight when given protein from pollock as opposed to other protein sources such as chicken and dairy.

Go for endurance

2010-04-02T06:15:00.000-07:00

Find yourself getting tired about halfway through your workout? Eat an apple before going to the gym.

A recent study shows that by eating apples, elderberries, fennel and red onions - all great sources of the super-antioxidant quercetin - you may improve overall endurance by 13%.

The University of South Carolina study found that when 12 college-age volunteers increased quercetin intake over the course of a week while being tested for exercise endurance on stationary bikes, they not only improved their oxygen uptake by 4%, they were able to ride 13% longer before becoming fatigued.

Added sugars, processed food can't exist without

2010-03-31T08:08:00.000-07:00

Critique of an article written by John S. White, White Technical Research in Food Processing Magazine 3/10

It shouldn't be surprising that Food Processing Magazine, a magazine focused on food manufacturers and processors, published an article touting that high-fructose corn syrup and other added sugars are not the primary cause of obesity.

I agree with the author, eating too many calories and not getting enough exercise is causing the alarming rates of obesity across America. That said, I am trying to avoid or severely limit my intake of high-fructose corn syrup and other 'added sugars' both because of calories but also - and perhaps more importantly - because I don't know the impact of these chemical sweetners on my body.

The process that brings about high-fructose corn syrup (HFCS) is described as a 'corn wet milling process'. I don't know what that is but I do know, HFCS is different from just being corn syrup because of a chemical reaction that takes place. Making HFCS changes corn syrup molecularly. That's not natural, that's what I worry about (see previous post on HFCS).

The fact that other 'added sugars' such as sucrose (table sugar), fruit juice concentrate, honey, agave nectar are put through a similar 'milling process' to refine the raw botanical material into a 'robust and versatile sweetener that can be formulated into a wide range of foods and beverages' doesn't calm my nerves.

High-intensity sweeteners such as aspartame, sucralose and stevia provide the same sweetness intensity at extremely smaller proportions (hundreths to thousandths will do the trick compared to 'added sugars'). These high-intensity sweeteners do little else but sweeten.

What else can you demand of a sweetner? It turns out that added sugars, the author John White adds, "support yeast fermentations, structure and texture building, surface browning and aroma development, flavor enhancement, sweet-acid balance, unpleasant flavor masking, freezing point control, microbial stability, minimize freeze-thaw damage, extended product shelf life and provide additional valuable, under-appreciated product contributions."

I never thought of recipe creation as delivering such objectives as 'flavor masking' and 'microbial stability', but okay I understand that to manufacture food that sits on a shelf or in a freezer for some period of time you need to be concerned with these objectives.

Up til now, I scrupulously avoided HFCS cheerfully accepting sucrose, honey and fruit juice concentrate in the food I eat. Now I'm questioning any use of 'added sugars'. I'm told that by this article that the American Medical Assn., the American Dietetic Assn., and other expert scientists say there is little difference in composition, calories and metabolism between 'added sugars.' Since I don't like the process that creates HFCS, I question what's being done to more natural sounding sugars. It's the process I fear and how 'refining the raw botanical material into a robust and versatile sweetener' mixes things up making something that sounds natural, unnatural.

Olive oil less fattening than butter?

2010-03-31T06:44:00.000-07:00

Olive oil is the loser in calories: olive oil vs butter, unfortunately 120 vs 100 calories per tablespoon.

So why is olive oil getting all this good PR. It's because it has healthy mono-unsaturated fat. You need some fat in your diet. It's better to go healthier with olive oil than butter which contains artery clogging saturated fat. Even olive oil should be used with a light hand, it's still a fat.

Source: HealthyStyle - Parade magazine 3/10

3 routines to reduce child obesity

2010-03-31T06:35:00.000-07:00

4-year-olds that had 3 simple routines had a 40% lower prevalence of obesity. The 3 routines are:

Eating dinner as a family 5x a week
Getting enough sleep
Limiting TV time

The finding comes from new research from the National center for Eduction Statistics. Also found in the survey, adopting one of these routines will benefit the child but the strongest results were seen when all three routines were followed.

Source: HealthStyle - Parade Magazine 3/10

Relieve anxiety with stress

2010-03-31T06:27:00.000-07:00

I know this without a doubt, going to the gym relieves stress for me.

It turns out my belief is supported by a study done by the University of Georgia that found that people who exercise regularly can greatly reduce their level of stress. The people studied were suffering from a chronic medical condition ranging from heart disease to cancer.

The benefits weighed in at a 20% reduction in anxiety and the benefits were evident in just 3 to 12 weeks.

Source: HealthyStyle - Parade Magazine 3/10

Reusing water bottles

2010-03-31T06:20:00.000-07:00

I've held back buying one of those aluminum water bottles thinking my plastic one is just fine. I'm recycling!

Looks like I'm buying a water bottle.

Florida physician Dr. Sasson E. Moulavi says "certain bottles may release chemicals into the water if left in sunlight or used repeatedly."

And if that wasn't bad enough, higher levels of bacteria were found in water bottles that were refilled in a University of Calgary study.

Source: Healthy Style - Parade Magazine 3/10

Processed food: fruit

2010-03-30T11:12:00.000-07:00

When did it become hard to get kids to eat fresh fruits?

Betty Crocker has brought "Fruit by the Foot Flavor Kickers" a fruit flavored (both "naturally and artifically flavored") snack to the market. Each ribbon-like foot long shape has 80 calories. The package says it is low in fat and a good source of vitamin C.

The packaging implies that the snack is good for you like fruit, but a look at the label says the fruit snack offers very little by way of nutrition.

How easy would it be for someone to think their child is getting a serving a fruit from one of these snacks?

Sodium: a food processor's view point

2010-03-30T10:46:00.000-07:00

79% of consumers don't know how much sodium is acceptable in their diets, according to a recent study of 800 consumers by Health Focus International (HFI), St. Petersburg, Fla.

The recommended daily intake is 1,500mg* to 2,400mg. According to the Centers for Disease Control and Prevention (CDC), Americans consume about 50 percent more than recommended by USDA Guidelines.

It doesn't take much to consume too much. One teaspoon of salt contains about 2,300mg of sodium.

Most of the survey respondents reported that they monitor sodium intuitively by avoiding certain foods or categories (such as french fries, hamburgers and chicken from a fast-food restaurant and, at the retail level, frozen meals, cured/processed meats, savory snacks and canned soups).

The survey showed that consumers are interested in purchasing lower sodium products, but with the added caveat, they want the food to taste just as good. Most consumers recognize foods high in sodium, but only one-third are likely to avoid these foods.

As consumers, we're not making it easy for food manufacturers. In a 2007 study Unilever gave a panel of consumers two identical samples of Lipton Cup-a-Soup and were told one had 25 percent less sodium. The majority of respondents said the soup labeled as low-salt tasted inferior.

As a general rule, consumers will not accept large cuts in salt levels when the taste is too different from the familiar product they've known.

Sodium is critical for food safety and product stability. Salt can provide multiple functions. For example, in bread, salt enhances taste, strengthens gluten and moderates yeast activity

Alternatives include: potassium chloride which provides saltiness, but it has a metallic taste which limits its replacing salt. Masking agents are available to help suppress this off-tastes.

In processed food, sodium can come from different flavoring or texturizing agents, so you have to really understand all the nuances of any ingredients being added to understand your salt intake.

The ultimate thing consumers want is a one-to-one replacement that doesn't affect taste and price. Food manufacturers are finding it hard to meet the challenge.

Source: Food Processing.com 3/10

*1,500mg per day for people with high-blood pressure, blacks and those over 40 years old.

Smart Snacking Kids

2010-03-22T07:30:00.000-07:00

When your child wants a snack, what do they eat? And what can you learn about your child's snacking to benefit yours?

The answer is important for kids need good fuel for their bodies -- both in quality and quantity.

Are your kids snacking healthily? According to a recent study published in the journal Health Affairs, the last 25 years has seen the number of snacks eaten and the number of calories in that snack increase. More than 27% of calories consumed by kids come from snacks.

No surprise, sugary foods are the top choice by far. The study showed that "the largest increases have been in salty snacks and candy. Desserts and sweetened beverages remain the major sources of calories from snacks."

Healthy snacks are a terrific way to satisfy hunger and get needed vitamins and nutrients, without adding pounds. This was shown in a study conducted by the Baylor College of Medicine showing how Mexican-American overweight adolescents, lost weight while substituting an ounce of peanuts or peanut butter for other less healthy snack choices.

It's important for parents to pay attention to the quality AND quantity of snacks.

Here a few tips for the after school food rush.

Power combos keep kids functioning at their best, combine whole grain carbohydrates with protein-rich foods.
- string cheese or yogurt for calcium and protein
- whole-wheat toast with nut butters
- homemade trail mix made with dried berries and peanuts for antioxidants and healthy fats.
Read labels with your kids, teach them that the word "natural" does not always mean nutritious. After all sugar is an "all natural" ingredient.
Make healthy snacking fun. Set out a dish of strawberries or some sliced apples, a bowl of yogurt, and some chopped peanuts. Snack by dipping the fruit into the yogurt and sprinkle with peanuts.

Source: Sarita's Sensations, an enewsletter from the Latin Nutrition Organization.

Constipation, how to avoid

2010-03-21T14:46:00.000-07:00

Uncomfortable and sometimes inconvenient, constipation is bothersome at best and a symptom of another health problem at worst. The experts at the Mayo Clinic in Minnesota suggest the following lifestyle changes to ease most constipation concerns.*

Eat more fiber - 20 to 35 grams a day. Eat more beans, fruits, vegetables and whole grains.
Drink more water - the 8 glasses a day regimen which will soften your stool and help digest the extra fiber.
Do more exercise - something moderately intense for 30 minutes a day.

If the above doesn't help and over the counter treatments don't help, see your doctor.

*Source: Family Circle 4/10

Frugality and excess, lethal combination

2010-03-20T14:14:00.000-07:00

Shopping a Costco, BJ's or Sam's Club brings out two emotions that normally don't surface together: frugality and excess. That's the only way to describe a purchase of a 5 lb bag of baking soda or a 5 lb tub of fake cheese spread.

The normal person wouldn't use up the baking soda in a life time of deodorizing refrigerators and we all know the toll at the scale if someone ate up a tub of lard, um I mean fake cheese spread.

But the baking soda, the fake cheese spread along with gigantic sacks of cheezie doodles and thousands (4,000 items to be exact in a Costco) of other gigantically packaged items, are inexpensive and most of the time, down right cheap. Too cheap to pass up as American pantries filled to the gills will attest to.

We neither feel deprived by our frugality nor guilty about our excess, brilliant merchandising.

Yes one needs to scour one's sink, then 6 containers of Comet it is. The thing is, I keep a kitchen and 2 bathrooms pretty clean, I can't remember the last time I bought a container of Comet. And Comet is what I use at least once a week in all of these rooms.

But we have to find these values or - better said - we have to find the items in these stores valuable, don't we, to make up for the annual membership fee. It's $50 at Costco. Seems odd to pay for the privilege of shopping, anywhere.

You're in a situation where saving money is dependent on spending money. That can impair your judgement. It's impulse shopping that's not a buck for a pack of gum at the cash register.

I've concluded that buying less will cost more per unit item but less for what you really should be using.

You are getting sleepy

2010-03-17T19:07:00.000-07:00

Having trouble going to sleep and staying asleep? Here are some tips.

Make bedtime relaxation time with an exercise
1. Focus on your breathing, inhale for a count of 5, hold for 10, exhale for 5. During exhale, rest the tip of your tongue just behind your front teeth. This will make your exhale sound like a swooshing sound. Repeat 4 times.
2. Focus on your muscles, lying down close your eyes and take 4 deep breaths. Start at the top of your head, focus on what you feel there. If your head feels any kind of stress or is tense, in your mind let it go. Do this for every major part of your body

Make sense of stress.
Get out paper or laptop and write what you feel, what you think, maybe even what you'd do to get rid of it.

Watch what you eat.
Okay we know no caffeine or sugar x number of hours before bed (as I get older x gets smaller). But other foods may have the same effect and you don't realize it. If you don't sleep one night and the next you do, write down what you intake and compare notes. I used to have a small glass of wine every so often at night. I come to realize on night I do drink, I'm wide awake at 2am. If you suspect certain food to have a negative impact on your sleep, go without for a week and see if your sleep gets better.

Get up and move
When the body hasn't been active enough to want sleep, you don't sleep well. Exercise for at least 30 minutes a day.

Pay attention to dreams
Write down your dreams. Once your unconscious self knows you're paying attention, it will dream more regularly and with greater depth. Dreams let your sleep go beyond restorative and becomes a opportunity for growth.

source: How to Sleep Better article in Body&Soul 2/10

Focus

2010-03-16T18:37:00.000-07:00

Between family obligations and work demands, maintaining focus is tough in today's world. Our world overstimulates our brains. Technology has given us so many advances yet have only hasten the speed of our world. We've become more adrenaline-based: the need to answer that email immediately, text that message while we're driving, interrupt a conversation to take a cellphone call.

It's frying our focus. If you want to regain your focus, think about what problem area need the most help.

Interruptions Continual interruptions can chop up your day eliminating long stretches of time that you can focus, concentrate, be creative. Once interrupted, it takes time to get back to the point you left off at.

Turn off and make your feelings known. Turn off cellphone, email alerts and even the phone. At work, post a 'do not disturb' sign in the entry to your office, speak to people who may interrupt your work and ask them not to do so when the sign is posted. Explain why and you may see a 'copy-cat' or two in the office.

Too much stress Feeling angry, worried or overwhelmed can shake your focus. If a 'stressor' makes us angry, we tend to narrow our focus and thus may miss important cues. Unable to see the larger picture, we can get stubborn, argumentative and critical (even self-critical). If we feel anxious and overwhelmed, our thoughts jumble or we freeze. We may do escape activities to avoid the symptoms but escapism doesn't rectify the problem.

Three steps:
1. Take 60 seconds to breathe helping to quench stress chemicals.
2. Find your inner coach; think optimistic thoughts instead of downers.
3. Compile a music list that make you feel great. Play it.

Boredom We don't have enough time to be bored? But yet we do. We're accustomed to stimulating activities and our brains crave more. We've built a tolerance for stimulation.

Limited multitasking can keep you focused and motivated during boring tasks. Click back and forth between one task to the other. The rapid switching can help you stay juiced. Make the 'other' task simple, like flexing your hands. Something that simple can keep you focused on the main job at hand.

Certain jobs come naturally, absorbing our attention without much effort. You get into a groove. You intuitively know what to do and time passes quickly for you while doing it. Keep a diary and find what jobs put you in your groove. If bored, find a way to do your groove to get you back on track with other tasks.

Do it differently, try a new approach. Focus on doing it as beautifully or as gracefully or as quietly as you can. Challenge yourself to find something to make the task more efficient.

Source: Regain Your Focus by Erin O'Donnell, Body&Soul Magazine 2/10

Good things come in small packages: flaxseed

2010-03-15T14:52:00.000-07:00

A new analysis of 28 studies found flax seed to reduce total and LDL "bad" cholesterol. Flax seed may also help slow the growth of breast tumors in women and prostate cancer in men. All you need is two to three tablespoons a day to reap the benefits.

Keep it handy. I have a jar ready to sprinkle on oatmeal, casseroles, sandwiches and salads. But my friend Sarah regularly sneaks a couple of tablespoons into almost anything she cooks, including pasta, rice and cookies.

Cynthia Sass, RD says ground flax seeds are best. Ground flax seeds can be found at Whole Foods.

source: Readers Digest 4/10

Relying on vitamins to keep you healthy?

2010-03-14T14:59:00.000-07:00

...Then you're believing too much of the supplement's advertising.

The 4/10 edition of the Readers' Digest reports that recent research suggests you're not getting any value for your money.

If you think a multivitamin can make up for a bad diet, press the reset button. From the Women's Health Initiative, the long-term study of more than 160,000 midlife women, the study shows women who take a multivitamin are no more healthier than those who don't when it comes to cancer, heart disease, stroke. Women with poor diets weren't helped by taking a multivitamin.

Vitamins made their successful entry into the market around the early 1900's when it hard to find fresh fruits and vegetables year-round. Vitamin deficiency was a problem. Vitamin D deficiency could cause bowed legs, rickets. A lack of the B vitamin niacin could cause skin problems and the mental confusion of pellagra. Nowadays with all the 'fortified' and vitamin-enriched processed foods out there, it would be difficult to be that deficient in a vitamin to have the above problems.

However, we could all stand to benefit from eating more produce. A supplement's not going to help us there. Multivitamins have plus or minus two dozen ingredients - but plants have hundreds of useful compounds. Plus plants have these compounds in natural combinations and proportions that make their usefulness easily ingested by our bodies.

The exception to the above is women of reproductive ages. Just call it insurance for a possible pregnancy. A woman who gets adequate amounts of the B vitamin folate is much less likely to have a baby with birth defects affecting the spinal cord. With the spinal cord forming early, perhaps so early that the woman doesn't know she's pregnant, it pays for her to take400 micrograms of folic acid (the synthetic form of folate) daily. Multivitamins usually have folic acid in them.

Unless you are a marathoner, skier or soldier on subarctic exercises, vitamin C isn't going to fight off getting a cold. The 2007 study was of 11,000 subjects. The study did show that taking the vitamin on a daily basis throughout the year can cut the length of colds (with a gotcha). So for the average adult, taking vitamin C can shorten the days they have cold symptoms from 12 to 11 a year. The gotcha? You can't start taking vitamin C when you feel a cold coming on to have the same effect. So is one less day a year with cold symptoms worth taking vitamin C pill year-round?

Some researchers observed that people who take vitamin supplements seem to avoid developing heart disease. At the time, researchers wrote cautiously about this phenomenon wondering if these observations reflected the 'healthy use effect' - meaning people who take vitamins are more likely to exercise, eat right and not smoke or drink a lot.

B vitamins seemed promising because folate, B6 and B12 help break down the amino acid homocysteine, high levels of which have been linked to heart disease. So does taking B vitamins help? Not according to recent studies.

What about beta-carotene? Studies determined that rather than prevent heart disease, those supplements produced a slight increase in the risk of death!

The American Heart Association says rather than take those supplements eat a varied diet rich in fruits, vegetables, and whole grains.

We know that unstable molecules called free radicals can damage the DNA of cells which increases the risk of cancer. Antioxidants can stabilize free radicals making them much less dangerous (in theory). However, no study has shown that taking supplements that provide antioxidants will protect you against cancer. Over several studies, taking a vitamin B combo, C, E or beta-carotene supplements did not help reducing your risk of cancer.

Are you still thinking hey, taking vitamins can't hurt? Studies have shown that taking antioxidant pills could actually promote cancer. Taking high doses of folic acid could rise the risk of colon cancer. Some studies suggest a connection between high doses of some vitamins and heart disease.

"Vitamins are safe when you get them in food, but in pill form, they can act more like a drug with the potential for unexpected and sometimes dangerous effects," says Demetrius Albanes, MD a nutritional epidemiologist at the National Cancer Institute.

Vitamin D - looking good. Vitamin D protects against:

For men, getting enough vitamin D have about half the risk of heart attack as men who are deficient.
Overall, getting enough D appears to lower the risk of at least six cancers such as colorectal.

Vitamin D is the sunshine vitamin. Sunlight makes it with your skin. With our sedimentary habits and sunscreen, we don't get enough vitamin D. Experts recommend you take 1,000 IU per day.

The spices of life

2010-03-13T19:24:00.001-08:00

In recent studies, spices have proven to have an impact on the brain's mechanism for regulating appetite. It's in the brain's satiety center that sends out signals that you are full or you are hungry.

One aspect of spices can impact your feeling full is the spice's aroma. Aroma is a crucial factor in stimulating the satiety center sending out 'full' signals. The more aromatic the food, the stronger the signal the brain sends out to stop eating. Bland, easy-to-eat starches and carbohydrates like bread or pasta don't trigger these stimulates as easily.

Spices add flavor, flavor may replace flavor provided by fat and sugar. Fat as well as sugar adds flavor to dishes, chef's in restaurant are known for their heavy handed use of butter and cream because of this. It's not the chef's arteries getting hardened.

Spice makes your food taste better, you feel fuller sooner and you'll probably eat less fat and fewer sugars.

Spices have been shown to disinfect harmful bacteria and destroy food-borne microorganisms that would otherwise cause food poisoning.

In India, where spices are ubiquitous, spices play a vital nutritional role. Spices are packed with trace elements -micro nutrients that, though present only in minute quantities, are nevertheless essential to health. Even in the poorest parts of India, spices bring balance and variety to a diet that would be otherwise deficient.

Cinnamon for example is laden with proanthocyanidins which are powerful antioxidants that help protect against the buildup of fatty deposits in the arteries.

Other benefits of select seasonings include:

Reducing the amount of fat we absorb: ginger, garlic, fenugreek

Increasing metabolic rate, burning fat faster: chili

Slowing the growth of amyloid plaques in the brain, the small knots responsible for Alzheimer's disease (a disease practically unknown in turmeric-addicted India)*: turmeric

Killing ovarian cancer cells**: ginger

Helping with ailments such as diabetes, heart disease, stroke, depression and multiple sclerosis: ginger, pepper, cumin, cinnamon

*Study by the University of California, Los Angeles
**Study by the University of Michigan
Source: The Spice of Life article in Bon Appetit 3/09 issue

When it's got to be fries

2010-03-12T08:15:00.000-08:00

Americans consume an average of 16 pounds of french fries every year.

A healthier alternative is sweet potato 'fries' (I'm suggesting baking vs. frying). Sweet potatoes are an excellent source of vitamin A and beta-carotene. And they are high in fiber.

Sales of frozen sweet potato fries and casseroles over the past year are up about 32%, 'white potato frozens' are up only 1.5%.

Convenience store meals and produce

2010-03-12T08:07:00.000-08:00

If you're noticing more fruits, salads, sandwiches and other fresh ready-to-eat items at your local 7-11, WaWa (yes, stores were named this) and at your gas station, it's no mistake. Convenience stores have taken notice of the popularity of ready-to-eat items in grocery stores and trying to grab some of the market. Good news.

It makes sense, on-the-go customers will buy ready-to-eat food. A recent study by the Integer Group should that 27% of shoppers consider healthy food and fresh produce a reason to seek out convenience stores.

It's not easy for the convenience store that normally gets deliveries once a week and has years of negative consumer perceptions.

What the mummies tell us

2010-03-12T07:50:00.000-08:00

Ancient Egyptians had atherosclerosis, or hardening of the arteries. Atherosclerosis was found in over half of the mummies recently CT scanned by a team of Egyptologists and cardiologists. Some of the mummies had been deceased for more than three thousand years.

Atherosclerosis was widely believed to be a modern disease.

Source: Supermarket News Spring 2010 edition

Vitamin D - should the daily allowance be raised?

2010-03-12T06:59:00.000-08:00

Born and raised in subtropical Miami, it should be no surprise that I've had to deal with sun cancer. You don't see me out in the sun without a hat and sunblock on. Before I pat myself on my own back, I've got to remember that it also means I'm not taking advantage of the best source of vitamin D there is, the sun.

Not getting enough vitamin D may impact conditions such as cancer, coronary artery disease and even chronic pain.

Currently the suggested daily allowance of vitamin D for adults is 400 international units (IU). Doctors have been suggesting this be increased to 1,000 to 2,000 IUs. One of these doctors is Dr. Soram Khalsa, an integrative medicine practitioner at Cedars-Sinai Hospital in Los Angeles and author of a book on vitamin D. A growing body or research suggests that higher vitamin D consumption has preventative effects on certain conditions and diseases: osteoporosis, certain cancers and diabetes to name a few.

Vitamin D is naturally present in very few foods. Supplements continue to be the most reliable method of intake.

The FDA is expected to issue an opinion on whether daily allowances for this vitamin should be raised.

source: Vitamin D-Day, Supermarket News, Spring 2010 edition.

Fruit, vegetable carts to roll out in New York's Central Park

2010-03-11T13:27:00.000-08:00

Excerpts from a 3/10/10 article in The Packer by Tom Burfield

Starting in April, the New York City Department of Parks and Recreation will allow produce carts with fresh fruits and vegetables to set up around Central Park, where hot dog and pretzel vendors have long pedaled their wares.

The program is part of the Green Cart Campaign, which was introduced to promote more healthful eating citywide. The carts will offer competitively priced produce, including "three bananas for just a buck, half-pound boxes of strawberries for $2 and mangos for $1.50." For NYC, those prices are pretty good.

Is your state meeting its fruit and veggie goal?

2010-03-08T07:48:00.000-08:00

The answer is no. According to Healthy People 2010, there is not one state in the country that meets the national goals for daily fruit and vegetable consumption. The goals are 2 fruits a day and 3 vegetables a day.

As seen in this chart, we are 50% below these goals.

Sorry news for March as it's National Nutritional Month®

Eating healthy requires eating fruits and vegetables, not vitamins, not supplements, not veggie drinks.

Produce provide us with vitamins, minerals, fiber, and plenty of disease-fighting antioxidants. In fact, it's well established that people who eat vegetables daily, as part of an overall healthy diet, are likely to reduce their risk of many chronic illnesses, including type 2 diabetes, and cardiovascular disease.

Here are few health tips that may come in handy next time you are at the grocery store:

Look for fresh fruits and vegetables when you can. In colder months, canned fruits and vegetables can be a great option, but be sure to look for labels that read "packed in its own juices" or "unsweetened." You'll save on calories and get a truer taste.

Frozen vegetables and fruits are also a wonderful option, especially in the winter months. Look for "naked" vegetables, rather than vegetables in cream or cheese sauces. Go a clean taste and you get way fewer calories.

Canned soups and vegetables can be quick and easy, the healthiest option is to choose low-sodium versions.

*Tips adapted from the ADA

Loving salmon

2010-03-01T07:34:00.000-08:00

Consume more omega-3 fatty acids. Yes your doctor tells you that, but now your dentist should also be chiming in.

A recent Japanese

study compared levels of omega-3 fatty acids and the prevalence of dental diseases. The results show that the anti-inflammatory effects in omega-3's are found to combat bacteria causing dental health issues.

Let's review what we've got so far on omega-3 fatty acids. They benefit the heart, ward off Parkinson's and Alzheimer's disease, treat depression, play a crucial role in brain function, as well as aid in normal growth and development.

Our bodies cannot make omega-3 fats; to get them eat fish, particularly salmon, tuna, and halibut, other seafood, green leafy vegetables like spinach and kale, plus some nuts like walnuts, and some nut oils.

Besides being an excellent source of omega-3 fatty acids - one gram per one 1.5-ounce serving - salmon packs a whopper in nutrients: high protein and Vitamin D to name just a few.

Nutrition scientists around the world, and groups like Oldways, the Latino Nutrition Coalition, and the American Heart Association recommend that people include two four-ounce servings of fish each week.

What's on your breakfast plate?

2010-02-28T12:03:00.000-08:00

Keep your breakfasts balanced. Besides proteins (see earlier post) you should include:

Whole Grains - rolled oats are a good source of fiber that keeps blood sugar levels steady thus prevent hunger pangs and energy crashes. Oatmeal also helps to flush LDL ("bad") cholesterol out of your system. A cup of oatmeal also has 6 grams of proteins, something your breakfast cereal doesn't have.

Dairy adds extra protein and a healthy dose of calcium for good bone and muscle health.

Fruits and vegetables - they are the best sources of vitamins, minerals and antioxidants (which help rid the body of free radicals and may protect against cancer and heart disease).

Source: naturalhealthmag.com 2/10

Your morning meal

2010-02-28T11:38:00.000-08:00

Individuals who eat a breakfast high in protein feel fuller. And feeling full from breakfast lasts longer compared to lunch and dinner.*

Breakfast has always been touted as THE important meal of the day and now what you eat at the meal can make even a bigger difference in what you eat all the day long.

You need a steady supply of protein throughout the day. We should be getting at least 50 grams a day.

Jackie Newgent, R.D. says "protein is especially important in the morning because it's metabolized at a consistent rate keeping you feeling energized and satisfied longer than if you'd eaten just carbs or fat."

Great sources of breakfast proteins

Sources: 2009 Purdue University study published in the British Journal of Nutrition

naturalhealthmag.com 2/10

The spices of life

2010-02-26T12:20:00.000-08:00

Clinical studies show that spices have health benefits.

"The anti-inflammatory abilities of turmeric, cinnamon, ginger and cayenne are remarkable," says Bharat B. Aggarwal, Ph.D., professor in the department of experimental therapeutics at the M.D. Anderson Center Center in Houston.

Inflammmation is thought to be common to a slew of chronic diseases including cancer, diabetes,allergies and heart disease.

Spices may be a key ingredient in helping cultures be healthier. For example, lung, prostate, breast and colon cancers are more than 50x lower in India than in the U.S.

Here's a guide to what's considered the healthiest spices you can enjoy:

Tumeric
taste: bitter and sweet
benefits: Phytonutrient in tumeric may interfere with tumor growth. A 2009 Chinese study suggests it can inhibit the metastaszing of melanoma cells. A recent University of California, LA study indicates that tumeric may ehlp the immune system clear the brain of amyloid beta which forms the plaques found in Alzheimer's.
cook: Turmeric pairs well with white meats, potatoes, rice, mustard and spices like coriander, cumin and ginger. And you can't make a curry without this essential ingredient.

Cayenne pepper
tastes: warm, spicy with a zingy bite
benefits: Cayenne pepper has capsaicin, a phytochemical that has been linked to weight loss, pain relief and cardiovascular health. A 2009 Danish study found that capsaicin creates a full feeling helpful when losing weight. Studies have indicated that capsaicin has an analgesic effect becasue it blocks a protein critical to the transmission of pain signals in the body.
cook: A little goes a long way. The longer it's cooked the heat just increases. Add a pinch near the end of cooking fish or tomato-based dishes, soups and stews.

Cinnamon
tastes: warm, sweet with a hint of smokiness
benefits: Helps lower blood glucose and LDL ("bad") cholesterol. A 2009 study links it to lower levels of hemoglobin A1c in patients with type II diabetes. Hemoglobin levels are indicators of long-term blood-glucose control. 1/2 teaspoon a day is considered a good dose.
cook: add early in the cooking process to allow its flavor to blend.

Ginger
tastes: warm, piquant
benefits: A popular medicine across history, known for its ability to soothe indigestion, and ease motion sickness. Recent Japanese animal studies show it may help prevent colon and lung cancer.
cook: Ginger pairs well with honey, lemon, lime, scallions, soy sauce, carrots and fish.

Cumin
tastes: bitter, pungent and slightly sweet
benefits: Said to help in the treatment of the common cold.
cook: Add early in the cooking process to mellow its strong flavor, add to meats, beans, lentils, rice, and potatoes.

Source: naturalhealthmag.com 2/10

2010 Top Flavor Pairings

2010-02-26T07:36:00.000-08:00

McCormick - of herb and spices fame - has forecasted the 2010 top flavor pairings.

Roasted ginger and rhubarb - "Layering spicy and sour with a powerful tang." I've only had rhubard in pies and quite honestly never thought rhubarb worth the pastry surrounding it. However in my new mode of finding a way to love every fruit and vegetable, I am going to try it. If you have a recipe send it along.
Thai basil and watermelon - "A colorful study in contrasts with a sweet, refreshing balance." I used to love salt on my watermelon, what a disgrace. No longer bringing the salt shaker to the watermelon feasts, I'm eager to try basil in the upcoming summer months.
Caraway and bitter greens - "An unmistakable spice tames the bitter bit of bold greens." Unfortunately I'm not sure what they mean by bitter greens, last night I did try some caraway with some collard greens and liked it.

Bay leaves and preserved lemon - "Slowly coaxed flavor - worth the wait - an aromatic mix of bitter, salty-tart and bright." Not sure what to make of this, then I remembered it's McCormick making the forecast and I have a feeling they've got a brand-new spice on your grocery store's spice aisle called preserved lemon. That said, I do want to dust off my bay leaves jar and try, what I consider my mother's spice, on something. Not a lemon person, I'm going to try it with something lime.

Almond and Ale - "The bittersweet character of both ingredients makes a "congenial, cozy and hearty match." If I'm drinking beer (ale to the McCormick people), I'm not adding almond to it. Beer is reserved it for those hot summer days when I've been working out in the yard, and I'm just showered and find myself resting on my patio looking at my just completed work.

Turmeric and vine-ripened tomatoes - "Eathy and naturally sweet, this colorful, healthful blend is always in season" Gotta love the marketing jibe. 'Vine-ripened' to me means locally picked and even in Florida tomatoes aren't grown year-round (summer's too hot for them). Anyway, this is a nice combo as my Florida tomatoes proved last night.

Pumpkin pie spice and coconut milk - "This lush, warm pairing reconnects with its tropical roots" The McCormick marketing person should watch her words. I get this because I know calabaza, a tropical pumpkin, and can see coconut milk and a 'pumpkin' spice can do the aforementioned reconnection with the tropics.

Roasted Cumin and Chickpeas - "This globetrotting Mediterranean duet delivers warm, eathy flavor harmonies."

Chives and fish sauce - "Savory fusion of French and Asian cuisines."

Source: The Shelby Report 2/10

Glucose, lactose, maltose, sucrose

2010-02-25T06:45:00.000-08:00

What are the differences among fructose, glucose, lactose, maltose, and sucrose? They share the suffix -ose (from French) means 'carbohydrate' or 'sugar'.

Glucose (also called dextrose) and fructose (also called levulose or fruit sugar) are simple sugars. Glucose is found in plant saps and fruits and fructose is in fruits, honey, and green plants.
Sucrose - ordinary table sugar from juices, fruits, and roots - is a disaccharide or double sugar as is lactose (also called milk sugar), and maltose.
Maltose (also called malt sugar) is found in beer and malt whisky. There are also polysaccharides, complex carbohydrates which include cellulose and starch.

Source: Dictionary.com

Power food combos

2010-02-20T12:45:00.000-08:00

Boost the benefits of antioxidants found in papayas, sweet potatoes and tomatoes, says Ashley Koff, R.D. Los Angeles. Combine walnuts with papayas, tomatoes with olive oil and sweet potates with pecans. The monounsaturated fat in pecans, olive oil and walnuts help your body absorb more of the nutrients found in papayas, sweet potatoes and tomatoes.

Source: Natural Health Magazine 2/10 page 20

New Year's resolution undone?

2010-02-18T10:58:00.000-08:00

Not on top of your new years' resolutions? Don't beat yourself up. You're not alone. Leave the resolutions (and the negative thoughts about not being able to keep them) behind and recreate resolutions into intentions?

Take a blank sheet of paper with a line going down the middle and list a resolution on the top of each page. Below it:

Positive focus - Write out the resolution so it's a positive. Instead of 'I need to lose weight' (-), make it 'I want to be leaner and stronger'(+). This will help move you past whatever reasons you haven't accomplish this goal before.

Prioritize - Shuffle the pages so that priority one is on top, number two is next and so on...

Say why it's important - one sentence, for our lean and stronger example I say it's for my health and enjoying life to the fullest.
Take baby steps - Below the newly thought out intention, write out 3 steps you need to take to start your journey in achieving this goal. If your goal is to be leaner and stronger, perhaps joining a gym is a good idea. One step would be to decide how much you can budget for a gym membership. Step two may be calling around and find a couple of gyms that fit your budget. Step three might be taking a tour of these local gyms to see their facilities.

Quantify the costs - Estimate costs both in time and money. In our 'leaner and stronger' example, the gym membership may cost $40 a month but also an hour and a half of time three to four times a week.
Draw a timeline - Write down milestones for obtaining the overall goal. Our leaner and stronger example could have lengths of jogs (10 minutes,, 2 miles, etc.) as milestones. You may want to work up to a local marathon. You may want to go hiking with friends on a vacation and not always be the 'tail-end'. The objective is to not be overwhelmed but have some goals to achieve scattered throughout the year.
Be open - Be open to help, find a friend to join you in achieving the same goal, find a mentor, find someone to talk to about your progress. In my leaner and stronger example, I sat down with a registered dietitian to talk about how I eat and how I like to eat. It really opened my eyes as to how I sabotage my energy with what I do and don't eat.
Write it down, post it where you'll see it - Keep the goal in your face.
Don't fret about not getting to 'intention #5' - Concentrate on a few great goals that are the most important to you.

How Americans and Europeans buy food

2010-02-17T13:17:00.000-08:00

Living in the US means you're more than likely to purchase food systematically at the lowest price, a result of a culture that favors food abundance, an emphasis on quantity. To Europeans, one look at our super-sized refrigerators will tell you the same.

Americans are more likely to spend on high quality alcohol, wines and furniture than food. England and Germany share the US hunger for bargain food and use it, like Americans, to adjust the family budget. In economically troubled times this is leverage becomes important.

Germans will more likely frequent hard discount stores (48 percent) like the U.S.'s Wal-mart, Costco, B.J.'s and Sam's Club. However the German hard discount stores are thought to have higher quality with a more extensive variety to choose from.

Meanwhile the Italians and Spanish continue to spend as much as they can afford, the importance of food and healthful eating outweighs economic concerns.

Source: European Market by Sharon Greene, Managing Director RISC International in Produce Business 2/10

Stevia-based sweetners

2010-02-16T11:31:00.000-08:00

Consumers want natural low-calories sweeteners, alternatives to aspartame (Equal), sucralose (Splenda) and saccharine (Sweet'N Low). Making in-roads in grocery stores everywhere, Truvia, Stevia Extract in the Raw, Sweetleaf Stevia Plus, and PureVia are being marketed as natural zero-calorie sweeteners.

These sugar substitutes are made from parts of the stevia plant, native to Paraguay. This plant gets processed differently so the different stevia derived products will taste different.

Splenda from McNeil Nutritionals advertises it as a healthy and safe alternative to sugar because it starts with sugar that is converted to a no-calorie, non-carbohydrate sweetener.

Source: Supermarket News 2/15/10

Sugar vs HighFructose Corn Syrup (HFCS)

2010-02-16T11:16:00.000-08:00

"Efforts to position HFCS as unhealthy are a form of marketing gimmickry that will force consumers to pay more at checkout," said Audrae Erickson President of Corn Refiners Association, Washington. "Consumers are learning that a calorie is a calorie and a sugar is a sugar. They're equally caloric and handled by the body in the same way."

The Washington-based Sugar Association says that "claims that HFCS is nutritionally equal to sugar are false and misleading. While sugar is all-natural, HFCS does not exit in nature and is highly processed."

Barbara Ruhs, Bashas' registered dietitian says "HFCS serves a purpose keeping food and beverage prices lower." But she's concerned it is being over used. "It's getting out of control - it's an ingredient in almost everything," she said.

HFCS retains mositure and keeps ingredients evenly mixed. It's used in products like bran cereal and yogurt. It also enhances spice flavorings, so it's also used in sauces and marinades.

Dietitian Anne Cundiff for Hy-Vee's Supermarkets says she can see why it's used in sports drinks and other beverages. For breads and cereals, "it doesn't have a place in those products," she says.

Source:Supermarket News 2/15/10

Are you hiding fat?

2010-02-14T19:05:00.000-08:00

What you can't see may hurt you. A Boston University School of Medicine study showed that a healthy body-mass index may not show the amount of dangerous fat in and around one's heart or other vital organs. And these internal fat deposits help to decrease cardiovascular function.

Exercise physiologists at the University of Alabama at Birmingham also warn of hidden fat around your organs can increase the risk of cardiovascular disease, high blood pressure, high cholesterol and diabetes.

The good news is you can reduce visceral fat through diet and exercise. Once lost, this fat is easier to keep off than subcutaneous fat which lies just beneath the skin. The University of Alabama study showed that 80 minutes of aerobic or strength exercise a week will keep this fat from reforming around your organs.

A University of Southern California study found that increase fiber in your diets also helped to decrease the amount of harmful fat in and around the human body's middle area where the important organs are.

For more fiber, snack on fresh fruits and veggies, eat oatmeal for breakfast and choose brown rice/whole wheat over processed grains.

Source: GetFitNow by Michael O'Shea in Parade Magazine of 12/6/09

Bring more meaning to your chocolate

2010-02-14T11:29:00.000-08:00

Anyone can buy a box of chocolate for their valentine, but that's overkill (for me, that would be overindulge). If not giving chocolate says 'Valentine dearest, you need to lose weight', here's a suggestion.

Give less chocolate but give chocolate with more meaning. And yes, this is going to take a lot of explaining to your true love so don't make chocolate your only Valentines gift. You have three choices.

I honestly don't believe the entire premise for Intentional Chocolate™ but their hearts are in the right place and it can open up communication channels for some great discussions with your loved one. The Chocolate maker donates 50 percent of net profits to organizations committed to the benefit of humankind. For the couple of weeks leading up to Valentines' Day, they gave 100 percent of profits to Haitian relief. These are nice people.

According to their website, the driving belief behind the firm is that home cooked meals made with love and care (good intentions) are satisfying and healing. The firm infuses their chocolate with good intentions. Intentional Chocolate is 'intention-enhanced food' that delivers nourishment for both body and spirit.

"The good intentions are infused into the chocolate from advanced mediators -- some who have trained with the Dalai Lama -- and is delivered with love to those who eat it."

Intentional Chocolate says they are 'reintroducing the ancient concept of intentional eating to refocus our attention on the important relationship we have to food' which if the food industry would embrace this precept it would bring greater health and quality of life to all beings.
Taza Chocolate makes chocolate in a socially conscious and old fashioned - as in Mayan, who kicked off the whole chocolate craze - way. With minimal processing and a traditional method of stone grinding the beans, Taza Chocolate is surprisingly pleasing with a gritty texture. The ingredients are sourced directly from small farmers that are compensated fairly for their work. Each bar is dairy-,gluten- and soy-fee for any vegan on your Valentines' list.
If your valentine is an environmentalist, try Endangered Species Chocolate which is 100% ethically traded. The firm buys cacao from small family-owned properties, helping sustain the habitats and communities in which they exist. The chocolate and its wrappers increase awareness of species currently listed as threatened or endangered on the U.S. Fish and Wildlife’s Endangered Species List. 10 percent of this company's profits go to organizations that support cacao farming communities.

Supplements: insurance with a high deductible?

2010-02-11T06:06:00.000-08:00

Some information and quotes are from an article in the Washington Post 2/9/10 by Melissa Bell

It's amazing what we'll pop into our mouths for the sake of health: fish oil, CoQ10 (whatever that is), folic acid and even charcoal. Taking a Flintstones multivitamin doesn't seem to be enough.

Some nutritionists and doctors say you shouldn't be taking supplements because there is no proof that they work.

Supplements try to reduce food to a single component, a nutrient or an anti-oxidant. No study or test has proven what exactly makes food, such as fruits and vegetables, so healthy. It may not be one thing; it may be the combination.

Personally, I see dietary supplements as insurance with a high deductible. I try to get the nutrients that I need from the food that I eat. However, I've had two bouts of melanoma, so I don't go in the sun without hat, long sleeves, pants and sunblock. I take vitamin D and yes I take calcium. Although the latter, I think I'm overdosing.

Certain medical conditions, such as diabetes, supplements are highly recommended. Benjamin Caballero, a professor at the John Hopkins Bloomberg School of Public Health, said he does not think any "healthy person with a healthy diet should take dietary supplements, with a few exceptions: pregnant women; children under the age of 6 months who are being breast-fed (breast milk is not rich in vitamins A,C and D; and people with gastrointestinal problems."

As a whole, says Marion Nestle, a professor of nutrition at NY University, Americans are not vitamin-deficient: these (supplements) are for the worried well."

Nutritionists and doctors emphasize that people concerned about their diet should vary their food, not their food supplements.

Nutrient recommended foods:

Omega-3s: salmon, tilapia, tofu
Calcium: milk, broccoli
Potassium: bananas, shellfish, cucumbers
Magnesium: red meat, citrus, apples
Vitamin D: eggs
Vitamin B-12: yogurt, scallops
Folic acid: spinach, liver, grapefruit
Antioxidants: cinnamon, pecans, cranberries

Make your refrigerator work harder for you

2010-02-09T09:24:00.000-08:00

1. Is your refrigerator too warm? Set your fridge at 39 degrees to keep foods safe, according to Angela Fraser, associate professor at Clemson University. Warmer temps encourage faster spoilage. Time for a refrigerator thermometer.

2. Buy just what you need. If what's been wrapped on plastic little trays by the supermarket is too much, ask the person behind the meat/fish/deli counter to package what and only what you need.

Another key is to find a grocery store that sells 'bulk', you scoop out just what you need. You can buy nuts, cereals, candies, coffees and many more dry goods in bulk. Whole Foods has a great bulk section in their stores.

3. Store leftovers and odds'n ends in clear plastic containers stored upside down (if the top isn't clear) in the front of the fridge, making contents easier to see and less easy to forget.

4. Reorganize the fridge. An orderly fridge doesn't have forgotten ingredients pushed to the back.
Shown in photo - my fridge with some great plastic organizers with handles. I wish all 3 were clear but the white holds my breakfast fruit and I don't need to see all the berries. I know they're there (I just shopped, that's why there's some berries out of the container). The container on the 2nd shelf holds my favorite salad ingredients while the 3rd container holds the vegetables I use for stir fry (a favorite that's easy to fix). These containers can be found at the Container Store.

5. Know label 'dates' "Sell-by" or "use-by" dates don't always mean "toss-by." The sell-by date is the last recommended day you should buy a product, but you can eat it several days to a week after. "Use-by" is the date through which the item will be top-quality. However, if stored properly, most foods stay fresh several days longer than the use-by date, even meat. Don't throw out good food, check out a handy food storage guide.

6. Clean it out once a week. Pick a day and stick to it, because the night before that day becomes...

7. 'Use up' meal -because Friday night leftovers sound horrendous. Bring all leftovers out and serve buffet style. Serve one extra special item that's not a leftover that your family will look forward to avoiding any negative feeling about it being 'Use up' night. For my family, it's Bisquick biscuits, yes those shapeless, hard as a brick, easy to make recipe right off the back of the box. It's the one time a week that I make these biscuits and the only time butter is placed on the dinner table.

New veggie options in the freezer

2010-02-07T13:49:00.000-08:00

New packaging innovations for veggies may be worth a try. Steam-in-bag veggies hit the supermarket several years ago but new packaging technology has progressed allowing more gourmet vegetable dishes.

Vegetable steam-in-bags puff up under the pressure of steam created within the packaging. Veggies, seasonings and any sauces steam directly in the microwave without transferring to a cooking dish. Popular because they taste like side dishes you'd get in restaurants, they're also easy to fix.

Pre-seasoned vegetables are available from Birds Eye and Green Giant. Birds Eye's offerings add a cheese sauce to their broccoli/carrots/cauliflower combination and a butter sauce to their green beans. Way to knock out the pluses of eating your veggies.

Green Giant has a line of Health Blends designed to meet certain health goals. For example, "Digestive Health" blend includes carrots, navy beans and spinach in a garlic herb sauce and is high in fiber promoting a healthy digestive system.

More interestingly, Green Giant's Just for One single-serve frozen vegetables are endorsed by Weight Watchers touting a 0 point Broccoli and Cheese Sauce (40 calories) that comes in its own steam tray. Single servings are a way for a dieter to eat a vegetable dish that their family wouldn't.

Carrie Taylor, registered dietitian for Big Y's supermarkets says, "steamable veggies are an easy way to make a meal healthier." She's not a big fan of seasoned blends with even the lightly sauced having high salt, sugar and fat content. "I recommend that fruits and vegetables should stand on their own, without added sauces. If sauce is preferred, it's better for people to add the sauce themselves."

Excerpts from an article in Supermarket News 2/1/10 by Carol Angrisani

Get emotional over fruits

2010-02-04T13:46:00.000-08:00

In the dreary months of winter, use produce and their bright colors and vibrant tastes to remind you that spring is around the corner. You can do, it the IFICF survey indicates that we do make emotional connections with what we eat. Why not find some positive emotional connections with food that's good for you.

Picking mulberries off a tree growing up always brings great memories of my sisters and I eating so many berries that our faces would be blue.

Living in Southern Florida, my beloved teenage church group would go strawberry picking on Saturday to sell on Sunday to raise funds for trips and other gatherings.

Eating Caribbean Red papayas to me will always bring that Caribbean cruise back front and center in my mind.

A crisp, tart apple floods my mind with autumn memories. Somehow I don't get that biting into an apple, but do when I slice a cold one.

Mangos, probably half of my lifetime ones were eaten under the tree with the warm and humind Miami breezes rifling through the leaves above.

What are your memories?

*International Food Information Council Foundation (IFICF)

Reading as a healthy living activity

2010-02-04T13:16:00.000-08:00

Some interesting findings in the 2009 Food & Health Survey.* 42% of all consumers are bewildered by many of today's health messages. 67% are interested in reading or hearing about the relationship between food and health, but more importantly most are interested in hearing what to eat versus what not to eat!

Who knew reading this blog would be so good for your health.

*International Food Information Council Foundation (IFICF)

Party time

2010-02-02T11:19:00.000-08:00

When your office has a lunch, does it look like this? Knowing I watch what I eat, one of the lunchtime revellers pointed out to me that one of the pizzas was vegetable. I had to look close to recognize the black, green and red chunks as olives, green peppers and tomatoes.

If pizza served with a side of greasy potato chips is your office's idea of a great lunch, don't go. It's time for an off-premise meeting.

Eating local - a wintery view

2010-02-01T13:31:00.000-08:00

Think of the produce section of your grocery store as the first stop, destination health center.

I know what you're thinking. You want to eat locally, best for freshness, the best for the environment.

Unfortunately for most of us, eating locally is not an option this time of the year. Produce from the Southern Hemisphere is relied upon for your supermarket to offer a seamless 12 month produce supply. So think of the alternative, the bottled V8 juice? fruit roll-up? canned string bean casserole? Have you checked your root cellar lately for some carrots?

This is not the time of the year - flu season - to hold back from fresh produce. We should be taking proactive measures with our health and that includes upping your consumption of items that are high in vitamin C such as strawberries, which are also high in antioxidants.

Show your heart some love, celebrate National Heart Month

2010-02-01T11:11:00.000-08:00

February is National Heart Month. It seems right to show your heart some love.

The Mediterranean diet is one of the world's healthiest ways to eat, and incorporating these foods into your everyday diet, will do your heart some good.

"While it's the whole diet that makes the health difference, there are some foods, rich in healthy fats and antioxidants, that are extra beneficial for heart health," said Sara Baer-Sinnott, Executive Vice President, Oldways.* "Found in the Mediterranean Diet Pyramid, these foods can decrease your chance of developing heart disease, improve your overall health and, best of all, they taste great."

10 Healthy Foods based on the Mediterranean Diet to help your heart this month and beyond:

Extra Virgin Olive Oil: Rich in monounsaturated fats, olive oil lowers bad (LDL) cholesterol, reducing the risk of developing heart disease. Tip: Use healthful olive oil instead of butter when sautéing or roasting vegetables.

Fish: Salmon is super-rich in omega-3 fatty acids that reduce blood pressure and reduce the risk of heart disease. Nutrition scientists, the American Heart Association and Oldways suggest eating fish twice a week to benefit from its heart-healthy fats. Tip: Grill or broil salmon and serve with a green vegetable and a squeeze of lemon juice for added flavor.

Nuts: Nuts and peanuts are good sources of protein and fiber and are rich in heart-healthy omega-3s and omega-6s. They also have plenty of mono-and poly-unsaturated fats, good for reducing the risk of cardiovascular heart disease. Tip: Sprinkle peanuts and nuts on salads, pastas, and cereals or add them to muffin batters for an extra crunch.

More Herbs and Spices - Less Salt: Herbs and spices contain important phytonutrients that are essential to good health. They are a healthy substitute for salt, which can increase blood pressure. Tip: Add an extra pinch of dried or fresh herbs or spices to soups, dressings and sauces to heighten flavor without adding salt.

Whole Grains: Oatmeal is a fiber-rich super food that may help lower cholesterol and help keep arteries clear. It is also packed with omega-3 fatty acids, folate and potassium. Tip: Start your day with a steaming bowl of healthy oatmeal, or reach for an oatmeal raisin cookie for a heart-healthy snack.

Red Wine: Made from grapes containing resveratrol and other powerful, naturally-occurring plant compounds, red wine may help reduce the risk of heart disease. Moderate consumption is important - two glasses per day for men, one for women. Tip: Enjoy a glass of red wine with your dinner tonight.

Vegetables: Vegetables have essential vitamins, minerals, and fiber that can help protect the body from chronic diseases. Spinach, with high levels of folate, potassium and B-complex vitamins, is a standout for heart health.Tip: Use spinach instead of lettuce for a nutrient-packed salad or add it to sandwiches, wraps or omelets.

Fruit: Fruit has important antioxidants that reduce the risk of heart disease. Blueberries are also a star fruit for heart health because they lower cholesterol and are a good source of vitamin C, potassium, folate and fiber. Tip: Sprinkle fresh blueberries on cereal and salads or add frozen blueberries to your morning smoothie.

Small Amounts of Meat: Meat can be high in cholesterol and saturated fat, and if eaten frequently, can cause fatty substances to build up inside artery walls. Tip: Arrange your dinner plate so that meat is a side feature, not the "main event." Or better yet, eat a vegetarian meal a few nights a week.

Friends, Family and Exercise: For overall good health including heart health, make exercise a regular part of your day, just like brushing your teeth or checking your email. Tip: Meet up with a friend or family member and try to walk for 30 minutes, three days a week.

*Oldways and the Mediterranean Foods Alliance are non-profit organizations that firmly believe we're not eating right. We used to eat right but processed foods, lack of exercise, dependence on sugary foods have made us fat and unhealthy. Oldways works hard to make sense of all the health, food and exercise tips out there and put it in an easy format for us to understand.

They have replaced the USDA food pyramid with their Mediterrean diet pyramid. I agree with the implied assessment of the government funded geometric form that is really bottom heavy much like any American that may follow it.

Oldways also have a strong program for Hispanics to continue their good eating habits developed before getting to this country.

I strongly suggest bookmarking their website for great information for eating, exercising and being healthy. For a nice copy of the above download a free copy from their web site which includes delicious and easy recipes.

Could Burger King and I agree on something?

2010-02-01T11:04:00.000-08:00

The Burger King sign says it all. It is my credo; there is no going back to cereal for breakfast. What I have shoveled in my mouth in the name of getting a good start on the day is embarrassing. Ah the sugar, ah the refined wheat, oh all the vitamins and minerals fortified (read "processed") into the cereal, and for what - something soggy to start the day.

It's oatmeal and berries for me now. OJ's hold on my brain that it's the only great source of vitamin C has been torn asunder. I eat plenty of veggie and fruits that easily achieves the right nutrition for the day. Truth be told, fruits and veggies are more delicious. And a fresh orange (I live in Florida) is a delight.

So while I agree with the sign posted at a local BK, I don't agree with what they're replacing cereal with. Let's look at a croissandwich for example.

MMMM, that's sausage, egg and cheese on a croissant that a Frenchman would crack a tooth on. Nutrient wise that's:
460 calories
11g sat. fat
215mg cholesterol
5g sugar
27g carbs
31g fat
0.5g trans fat
19g protein
1000mg sodium

Cereal never looked so good.

Coffee anyone?

2010-01-28T06:15:00.000-08:00

A new study of 60,000 women showed that those who drank four or more cups of the java a day cut their risk for endometirial cancer by 25%, compared with those who had a cup or less. The risk fell by 46$ for obese women, who are most prone to developing the disease.

For men, they can achieve a 60% drop is the rish of developing aggressive prostate cancer among those who drink 6 or more cups of coffee a day.

Excerpt from the 2/10 Readers' Digest article on Health

Your bones need that pounding

2010-01-28T06:10:00.000-08:00

You need to pound your bones to make your skeleton strong. If you're like me, the thought of jogging or jumping rope is a turn-off. A recent study from Oregon State University shows walking instead in a weighted vest will do the same trick.

The study found that women who exercised while wearing a weighted vest increased bone density by 1.5% in a fracture-prone area of the hip, while active women who didn't wear weights lost 4.4% of bone mass at that spot during the same time.

To look at a weighted vest and see if that might work for you, go to www.nyknyc.com.

Excerpt from a 2/10 Readers' Digest article on health.

Meditate: it's more than relaxation

2010-01-26T06:03:00.000-08:00

Everyone knows meditation helps tame stress, but did you know it also decreases blood pressure and plaque buildup in arteries?

Meditation actually prevents heart attacks, strokes and premature death in people with heart problems.

Recent studies showed that of 201 African Americans with cardiovascular disease, those who learned to meditate using the Transcendental Meditation technique were 47% less likely than nonmeditators to have a heart attack or stroke, or to die of any cause.

Another example of an action you can take that makes your life better. Better than taking yet another pill. Ommmmh

Excerpt from a 2/10 Readers' Digest article on Health

Survey shows fruit, vegetable consumption down in 2009

2010-01-25T13:35:00.000-08:00

Excerpt from an article published in The Packer on 01/25/2010 by Tom Karst

Consumers are contradicting themselves.

The Gallup-Healthways Well-Being Index shows more Americans said they were eating healthy in 2009 compared with the previous year. However, the percentage reporting that they ate at least five servings of fruits and vegetables four days out of the previous week, declined.

The group said the recession and higher unemployment may have taken a toll on the consumption of fruits and vegetables, and said that trend was particularly evident in the first few months of 2009.

The group said that healthy eating is most common for those Americans living in the West, older consumers and Hispanics,

The survey indicated that healthy eating in 2009 was lowest among Midwesterners, though that region improved the most compared with 2008 levels. The East was the only region that recorded a “healthy eating” decline in 2009, Gallup said.

While Hispanics and older Americans are the top “healthy eating” performers in 2009, the survey said blacks and consumers from 18- to 29-years old were the least healthy eaters in 2009.

Better to eat fish

2010-01-25T05:55:00.000-08:00

There's a lot to like about fish oil.

If you have high cholesterol, fish oil can lower your odds of cardiovascular problems by nearly 20%.
If you've had a heart attack, it can cut the likelihood of a second one by 15 to 30%

"It has to do with the fatty acids EPA and DHA. You should get 500 milligrams a day of combined EPA and DHA," says Carl J. Lavie, MD. "You can get that with two fish dishers per week or through a supplement."

Kudos to Dr. Lavie for putting the requirements into what you should eat not just in supplements. Unless you're vegan, we should all be eating fish twice a week.

Excerpts from an article in the 2/10 Readers' Digest .

Del Monte's fresh-cut vending machines

2010-01-21T12:54:00.000-08:00

Where are they? I'm so tired of granola bars and trail mix as considered healthy snacks at work and at school. Del Monte is putting in vending machines with fresh cut fruit.

They're putting banana slices, pineapple chunks, apple slices, grapes, baby carrots, and celery in vending machines. Most of the packages have unnecessary ranch dressing for dip, but I admit I may think unnecessary but I'll always dip the fruit in it.

The fruit sizes are between 4 - 6 ounces and cost between $1 to $2.25. Sounds alike a lot but then that's the going price for a bag of bar-be-que chips at school.

Kudos to Del Monte, this vending machine wasn't a quick trip to the snack area. The machine had to be built so that the upper section could hold bananas at their optimum temperature of 57 to 60 degrees. The lower 2/3rds of the machine holds rows of fresh-cut items at 38 degrees for optimum shelf life.

Each item is less than 120 calories and ready-to-eat. Well done Del Monte.

I wish the vending machine was in the hospital I was at with my mom this last weekend. The salad bar was dreadfully filled with mayonnaised and whipped cream salads, the fish was tilapa but was kept warm in a pool of butter, the chicken looked a ghostly white and the steamed veggies had almost all the color steamed out of them. And I love steam string beans and their beautiful bright greens but turn away from dark brown greens whose shape make the only differential from the baked beans beside them. And this was hospital-fare!

Exercise makes you gain weight?

2010-01-21T06:26:00.000-08:00

In a study of postmenopausal women, it was found that women who exercised the most lost far less weight than had been predicted.*

The researchers concluded that this was probably due to the stimulating effect exercise has on appetite. The more you burn the more you'll want to eat.

The lesson learned is that you still need to carefully monitor your food intake to lose weight even with exercise.

*2009 study done by Dr. Timothy Church

The scoop on greek yogurt

2010-01-21T04:59:00.000-08:00

Greek yogurt has an extra-creamy texture and is higher in protein and lower in carbohydrates than conventional yogurt. It also contains probiotics.

Use greek yogurt as a healthy substitute for dips and sauces. I replace mayonaise in my favorite waldorf salad (chunks of pineapple, apples, banana slices, and bits of walnuts).

McDonald's, of all places, introduced me to greek yogurt. It's the dip in their walnut and fruit salad that is sold for $1.79. A great snack for when you're on the go, I might add.

Does yo-yo dieting ruin your metabolism?

2010-01-20T06:21:00.000-08:00

Your metabolism will forgive you, that's the good news. But when you regain weight you often gain back proportionally more fat than muscle. This will take a toll on your metabolism, because, pound for pound, muscle burns more calories than fat.

Doctors recommend consuming 50% of your body weight in grams of lean protein (e.g. 75 grams for a 150 pound person) to maintain muscle mass. Also you should do strength-training 2 to 3 times a week.

Excerpt from a Parade article of 1/17/10 on page 15.

Can muscle turn to fat?

2010-01-19T06:18:00.000-08:00

Muscle and fat are different substances. It just seems like muscle can turn into fat.

When a muscular person stops working out and eats more. Muscles shrink in size while the fat cells plump up. You may not see it at first on the scale because fat gains are offset by muscle losses, but eventually the weight will go up and flab will form.

Boost your mood with exercise

2010-01-16T18:47:00.000-08:00

Excerpts from Boost Your Mood, Drop Pounds article found in Family Circle 1/10

Feeling stressed out is your body's way of telling you to take a break or make a change for the better.

Karen Matthews, Ph.D., professor psychiatry at the University of Pittsburgh School of Medicine says stressed-out people often do themselves more harm when the change they do make is cutting back on enjoyable activities.

Instead, you should do the opposite, get yourself out there and bump up the fun in your life. Take a walk and stop to talk to neighbors, call a friend and go to the movies. Getting out, moving more is a surefire recipe for weighing less, having lower blood pressure and lower cortisol (stress hormone) levels. Plus you become more satisfied with life.

Soup, a great way to start a meal

2010-01-16T18:10:00.000-08:00

Filling up on soup can be a great way to start a meal or make an entire meal as long as you're savvy in the soup selection.

Power to Progresso for their 1 and even 0 point soups. The entire can (1 pointers) is 120 calories for 18 ounces of tasty soup. No fat and 8 grams of fiber delivers the low points. 70% of your daily allotment of sodium though. I'm told you can microwave the soup in the can (top off) but I don't have the guts to do it.

The roast beef has been a mainstay for my lunch. I remember hearing a Weight Watcher leader scolding our group not to eat the entire can because it was 2 portions and 2 portions of 0 point soup can be 2 points. I sat there thinking 'who cares.'

But what a difference in choosing between a nice creamy tomato soup and clam chowder. It pays to know your soups.

Although my lunch is often a Progresso point saver, I have coughed up enough lunch points to have Campbell's new butternut acorn squash soup. It comes in a container not a can. Easy to pour into a microwavable dish and heat for 2.5 minutes.

I know Campbells has come out with a line to rival the Progresso low points line. Maybe someone out there can give a shout out for their favorite.

Lose that belly, eat those veggies

2010-01-16T17:58:00.000-08:00

Information from an article in the Family Circle 1/10

Eat your veggies, Mom was right. Caroots, spinach, red peppers and tomatos all contain carotenoids can help take inches off your belly.

Parental enthusiasm builds children's for exercising

2010-01-16T17:42:00.000-08:00

Advice from a Family Circle article written 1/10 called Fan Base

Health Psychology Journal states that if parents enjoy exercising - or simply are enthusiastic about watching sports - your child is more likely to be active. Regardless of how athletic you are, showing enthusiasm for physical fitness by walking or running in races or taking kids to sporting events will bring rewards beyond the actual event. Your child will want to move more. Always a good thing.

Brownie points for the bad economy

2010-01-12T16:52:00.000-08:00

Excerpts from an article by Ginny Graves in Family Circle 1/10

Find the good points in a bad economy. Why not? There's not much you can personally do to cure it. It turns out there are good points to take advantage of.

You take better care of yourself - Tightening the wallets means eating out less, eating out less usually means eating better (avoiding the brick of fried onions at Outback, etc.). When you do the cooking, you have better control of the fat,sugar,sodium and calorie content of your food. Laura Kaiser, R.D., of Montefiore Community Program in NYC says that adding exercise to 'waist watching' may prove to be stress busting and help overall mental health.
You save more - According to the Bureau of Economic Analysis, we're saving more. I don't know if our credit-happy ways are cured, but saving more is definitely positive.
You hang out more with your family - With less money, people are spending more time at home with their families, bonding more. Experts says the more time together strengthens the relationship.
Kids learn responsibility - Children are expected and actually help out more when the family hits financial straits.
Good for the environment - Some of the ways to save money has helped the environment like: drinking straight from the tap is one less water bottle hitting the dump, checking out books from the library instead of buying the latest thriller, popping some corn and watching a movie at home means consuming less fuel.
Rediscovering fresh foods - The National Gardening Association estimates the number of families growing their own fruits, vegetables, herbs and / or berries will jump by 19% this year. Burpee the seed company says that investing $50 in a garden can bring a harvest to your table worth $1,250.
Volunteering is up - It's a great way to get out in the community and feel that you belong.

Less is more, and a bad economy is proving it.

Exercise with others and work up more endorphins

2010-01-11T17:31:00.000-08:00

Excerpt of the article "Health, Smart ways to live well" in Family Circle 1/10

British research has found that if you exercise with others your body produces more endorphins (the 'happy hormones').

That makes sense to me but I won't be signing up for the spinning class any time soon. Every time I'm in the YMCA when one of those classes are in sessions, the thumping of the bass is hard on my eardrums and I don't understand why they spin in the near dark - or worse yet- spin in black light!

And I don't think I could do Boot Camp. There are non-patriotic reasons why I didn't sign up for the Army, and boot camp is one of them. Something about someone yelling over you to move faster or harder is not my style.

But I am impressed with the people who do spin and show up every night for boot camp proving there are exercise programs for all.

Weight Loss Saboteur 6: Carbs

2010-01-07T08:53:00.000-08:00

Eating the wrong amount of carbs, too few is too bad.
Getting enough carbohydrates may help you maintain a healthy body weight. A study in the Journal of the American Dietetic Association examined Canadians' dietary patterns and observed that people who ate 47 to 64 per cent (290-310 g) of their calories per day as carbohydrates were less likely to be overweight or obese, compared to those consuming a lower percentage of carbs.

Weight Loss Saboteur 3: Know your calcium needs

2010-01-05T08:34:00.000-08:00

Know how much calcium you need. This isn't going to be easy. The USDA says you need at least 1,000 milligrams of calcium a day from foods: one cup of milk (250 mL), plus one cup of yogurt and a cube of cheese (42 g).

For overweight women who are calcium deficient, boosting intake may spur weight loss, according to a 2009 study in the British Journal of Nutrition. The brain may detect the lack of calcium and try to compensate by increasing appetite to boost intake, say researchers.

For women who exercise regularly, you may want to think twice about the USDA guidelines. That's a lot of calories in 1000 milligrams.The recommendation is based on the average American, and if you're exercising four days a week (so unlike the average American) your requirement may be a third less.

You need calcium for strong bones. Before 30, calcium builds bones. After 30, you need calcium so your body doesn't take the calcium it needs from your bones leaving you with brittle bones that easily break. According to a recent article by the Harvard School of Public Health, osteoporosis or the weakening of bones can be avoided by:

Getting regular exercise
Getting adequate vitamin D, (through food, exposure to sunshine, or supplements)
Consuming enough calcium
Consuming adequate vitamin K, found in green, leafy vegetables.
Not getting too much preformed vitamin A.

So try to feed your body calcium with foods containing the mineral taking a supplement only if you have to (with a vitamin D kicker). And yes, dairy products have the highest concentration per serving of highly absorbable calcium. Not too far behind are dark leafy greens and dried beans.

But how much calcium? However, the healthiest or safest amount of dietary calcium hasn't yet been established. Different scientific approaches have yielded different estimates, so it's important to consider all the evidence. Article by the Harvard School of Public Health

For myself, I thought of taking 1300 mg of calcium a day, just to be safe. Wrong, do it and you may be contributing to problems such as heart disease or cancer (ovarian or prostate). Some scientists don't even think calcium helps prevents breaks or fractures. Take time to read the above article.

Three groups of people have low rates of bone loss: the Japanese, the Indians (Asian), and Peruvians. On average they eat 300 mg. of calcium a day. What they do, on the whole, that the average American doesn't do, is exercise and apparently get more sunshine. I exercise, I limit my caffeine intake, my diet is well balanced. From a calcium requirements perspective, I'm more Japanese than American. I'm going to stay the course I've already set for myself with calcium. If I stop exercising, or start drinking more Diet Coke (my only source of caffeine), I'll have to increase my calcium intake.

Further supporting my thoughts, the British committee that suggest dietary guidelines for the UK, looked at the same data and recommended just 700 mg of calcium for people over 19. Makes you wonder the role of the American Dairy Association in putting together the US guidelines. I'll leave you with this last quote from the Harvard School of Public Health article.

Currently, there's no good evidence that consuming more than one serving of milk per day in addition to a reasonable diet (which typically provides about 300 milligrams of calcium per day from nondairy sources) will reduce fracture risk. Because of unresolved concerns about the risk of ovarian and prostate cancer, it may be prudent to avoid higher intakes of dairy products.

*The Mypyramid.gov website says 3 cups (1000 mg), dig deeper and it varies by gender and age. For example a woman over 50 needs 1300 mg according to this web site. **How Mypyramid.gov presents the 'meat' category, again 'meat' not 'protein', is also problematic but not covered here.

Stand up straight

2010-01-03T16:13:00.001-08:00

Mom was right to nag us. If you slouch, your back or neck may hurt and slouching may be why.

Get comfortable with how it feels to stand up straight - shoulders back, head up, chin up, and spine straight.

If you're not sure how it feels, look at yourself in a full-length mirror. Good posture balances the
head directly above the neck and a straight spine.

Try standing against a wall, your shoulder blades and buttocks should touch with your head about an inch away.

Source: Dr Lipomis of the CBS early show

Buying bread, weigh the difference

2010-01-03T09:33:00.000-08:00

Commercial bread is often made with simple sugars like high-fructose corn syrup, dextrose, and maltose that delivers a lot of calories per slice. The good news is you can eat bread without automatically putting on weight.

The weight of the bread will tell all!

Starches like breads and baked goods are usually about 80 calories per ounce. Heavier breads are going to contain a higher calorie count. A slice of regular bread weighs about an ounce (80 calories); a single slice of dense, "all-natural" bread, however, might weigh 2 or even 3 ounces (160 to 240 calories).

In the grocery store, pick up two different loaves, holding one in each hand; the one that is lighter is generally going to be the one with fewer calories. It's that simple.

Muffins and most other baked goods, like banana breads and plain cakes, contain roughly 125 calories per ounce. So if you pick up a "healthy," "all-natural" bran muffin and it feels like a brick, consider the caloric consequences: A standard 4-ounce muffin weighs in at around 500 calories, almost the equivalent of 7 slices of standard bread.

"Weigh in" on breads and starches before you buy them.

Source: an article by Margaret Furtado, M.S., R.D. posted on Yahoo.com 12/21/09.

Weight Loss Saboteur 1: Weekend Over-Indulge

2010-01-03T08:21:00.000-08:00

You eat right and you exercise but those extra pounds just won't budge.

The little things you do on a daily basis can make a difference. Are you sabotaging your efforts by over-indulging on the weekend?

Everyone needs a break. But if you're making your weekends also days off from your diet, it's time to clock back in.

To combat overindulging on Saturday and Sunday, pay attention to portion size, weigh yourself daily (or on Fridays and Mondays only) and watch your alcohol intake, which provides empty calories and lowers your food inhibitions.

Sometimes if you're diligent about calorie intake during the week, you think you can treat yourself on the weekends. You should have treats, but maybe you treat yourself too much.

The take-away tip, is to enjoy your favourite food and drink but do it in moderation — even on the weekend.

How to tell if produce is GMO

2010-01-02T07:21:00.000-08:00

If a fruit or vegetable is genetically modified (GM), the sticker on the produce will have 5 digits and it will start with 8. This sticker is not the barcode sticker.

The sticker on this apple has a 4-digit number which means the produce is conventionally grown. A 5-digit number beginning with 9

Don't sweat the scale

2010-01-01T19:03:00.000-08:00

Excerpts taken from a 12/22/09 Miami Herald article by Nancy Churnin

Stop worrying about being up or down a few pounds. Instead focus on being fit says a consensus of doctors. The numbers you should pay attention to are your Body Mass Index (BMI) and waist circumference.

That's because if you exercise the way you should, your body composition will change. Fat will be replaced by muscle and muscle weighs more than fat. So if you're near your ideal weight, the number on the scale may stay the same or even increase slightly as you become healthier.

Body Mass Index (BMI)
This number is the most important. It's your weight in kilograms divided by height in meters squared. No need to look up the conversion rate of kilograms to pounds, input your vital statistics on the Center for Disease Control's BMI calculator. Your target is to get between 18.5 to 25. A BMI of over 30 is obese and brings a substantially increased risk of health issues, ranging form diabetes to depression.

However, the calculator does not take into consideration exercise. There are professional athletes like tennis star Venus Williams that has a BMI that would classify her as overweight. Many professional football players would be considered morbidly obese.

But you're not a professional athlete, but what if you do exercise more, maybe a lot more than the average person. Doctors say that exercise is such an important component of fitness that people with a BMI of 30 who exercise four days a week have a lower risk of a heart attach than people with a BMI of 24 who don't exercise. That's where waist circumference comes into play.

Waist Circumference
Yes, it's what you think. It's the number of inches around your waist at the smallest area above the navel (and it's not your pants size, men). Men, you're shooting for 40 inches or less: Women, the number is 35. And those numbers are regardless of how tall you are.

Any number above that, your risk for cardiovascular disease, hypertension, strokes and some cancers is increased.

Other measures of fitness

Weight Doctors say this is the least useful measurement. Focus on losing sizes rather than losing pounds.

Bone Size Your doctor can determine this, but he'll also probably tell you that the differences between 'big boned' and 'small boned' is not significant enough to recommend higher BMI or waist size.

Skin-Fold Thickness Hold up your arms and let someone pinch your skin fold between the ribs and hips. The number of inches is directly related to your underlying body fat.

New Year's Resolution - To Your Health

2009-12-31T18:47:00.000-08:00

How many years has 'lose weight' been listed in your top 3 New Year's Resolutions?

If it almost seems like listing it dooms you to keep the weight on, then try a different approach. Make 'losing weight' a side benefit of a more important resolution 'be healthier'.

There are lots of things you can do to be healthier. You can manage your health:

Make the medical rounds
- Get a physical, get a gynecological exam, see other doctors that you ought
- Every two years, get an eye exam
- See a dental hygienist
Get tests
- Blood tests, check blood sugar levels (A1C), cholesterol, Creatinine (the chemical found in blood or urine that estimates kidney function)
- Mammogram and other tests your doctor will suggest
Monitor your health
- Know your blood pressure, weight
Protect your immune system
-Get a flu shot, pneumonia vaccine (once a life and worth it)
Build and maintain good habits
- Eat healthy, set-up an appointment with a nutritionist to start learning what eating healthy is
- Eat only when hungry, stop when you're full
- Exercise
- Get on a weight lose program, vow to stay on it for the entire year.

The oldest food known to man may be the best.

2009-12-31T13:15:00.000-08:00

Fresh and dried fruits were the staple of early man. In ancient times, fruits were considered to have magical properties. Perhaps we should give fruits their due reverence for what they consistently deliver to our bodies: substantial quantities of essential nutrients. Plus fruits are very easily digested and exercise a cleansing effect on the blood and the digestive systems.

Why eat fruit?

Eat a lot of fruit and you will naturally enjoy better health.
Fruits have a hydrating effect helping the body to absorb the sugar and minerals directly from the fruit.
Fruits also have a diuretic and alkanising effect and the fibres promote good intestinal elimination.
Fruits are easily and quickly digestible, they are a source of instant heat and energy. Fruits also have a natural laxative effect. The fibrous matter in fruits aids in the smooth passage of food in the digestive track and easy bowel action. The sugars and organic acids contained in the fruits also increase their laxative effect, especially in papaya and guavas.
Fruits are best eaten in their natural form. Nutrients are lost when fruits are baked or cooked.
Always eat fruits before other foods because they digest faster.

Change your 'comfort' food

2009-12-29T07:27:00.000-08:00

A bad day at work, I used to be in the refrigerator eating ice cream out of the container. It was one of my comfort foods with cookies a close second.

I've changed what I go for in the cupboards for comfort. You can do it. I did it by promising myself that I could have ice cream if I really wanted it after eating a more low-calories and nutritious comfort food. Most of the time, I never opened the freezer for the chocolate chocolate mint.

The key to changing comfort foods is having them in the house and not having to do a lot of preparation to eating them. Here are some comfort foods to start embracing:

Soups - What mom made us, from a pan or from scratch, is what brings back warm memories of childhood.

Progresso and Campbell's have come out with some great low-calorie soups. Talk about easy to fix, pull-open can top, pour in microwave cup, serve 3 minutes later.

Always have them in the pantry. But don't stop there, I've found that acorn squash soup have a creamy taste that I think hit the comfort spot. Send some time in the soup aisle checking labels on some of your favorite soups.

Desserts - When it comes to comfort, rich and creamy is the name of the game. Rice pudding, vanilla pudding, chocolate flavored yogurt tend to be low in calories. Check the individual brands. Do some research and have some low-calorie treats in stock.

Breakfast, anytime of the day - Lots of people find breakfast such a comforting meal that they indulge in their favorite breakfast dishes for other times in the day. There are even restaurants that serve just cereals (waiters in PJs).

I'm not suggesting french toast and pancakes, but why not an egg with a slice of toast or pouring some milk over your favorite cereal. Before I go to a party, I'll eat a bowl of cereal to fill me up. It helps subdue the pangs of hunger that would otherwise find a party snack tray tempting.

Vegetables - Make comfort food all about texture: crispy, soft or succulent. You can buy carrots, cauliflower, broccoli already cut-up ready for dip. And for dip, why not use a low-fat, low-calorie vinegarette.

Teas - Find a tea that hits the comfort spot. For me it's Teavana's chocolate tea. Oddly it doesn't taste like tea but it 'feels' like I've drank some chocolate.

Do it up, make a tea ceremony just for yourself. Teapot, sugar and cream bowl (better yet find a tea you don't need sugar and cream), and a favorite cup, if all put on a tray and taken out to the deck it's all sublime. Find yourself a tea cozy and you'll be set.

With comfort food, it's about engaging our senses and our emotions in a deeply satisfying way.

Get Antioxidants From Food, Not Supplements

2009-12-28T18:21:00.000-08:00

Antioxidant-rich fruits and veggies are associated with decreased risk of cancer and cardiovascular disease. So wouldn't it make sense that antioxidant supplements could do the same. However, supplements are largely ineffective in preventing heart disease, according to an American Heart Association (AHA) Scientific Advisory.

"At this time, there is little reason to advise that individuals take antioxidant supplements to reduce their risk of cardiovascular disease," said lead author Penny Kris-Etherton, Ph.D., of Pennsylvania State University, adding: "We know that diets high in fruits and vegetables are associated with decreased risk ... In addition, achieving and maintaining a healthy body weight and being physically active are important."

Another study of over 170,000 participants published in The Lancet found that antioxidant supplements did not lower the risk of gastrointestinal cancer and in fact seemed to increase overall mortality. Again these supplements may actually increase, not decrease, your chances of dying from cancer. For example

Combinations of beta-carotene with either vitamin A or C, and vitamin E supplements were found to pose the most risk.

Vitamin E pills actually increased LDL (bad) cholesterol in animal studies, reports The Journal of Clinical Investigation.

Dr. Ronald Krauss, director of atherosclerosis research at the Children's Hospital Oakland Research Institute, said: "If one wants to take advantage of antioxidants, which can have many health benefits, one should rely on eating foods that are rich in antioxidants and not rely on taking supplements to prevent heart disease."

Why would antioxidant supplements on their own show little benefit, or even potential risk? One possibility is that the many different nutrients -- vitamins, minerals and phytochemical antioxidants -- within whole foods work in synergy. Some antioxidants act as "big brother" to other nutrients, shielding them from oxidative damage and letting them do their job. What's more, plant-based diets also tend to be lower in harmful saturated and trans-fats and higher in beneficial fiber.

Fortunately, the supplements in question are found abundantly in nature.

Beta-carotene: butternut squash, pumpkin, cantaloupe, carrots, kale, spinach and apricots.

Vitamin C: red bell peppers, papaya, citrus fruits, kiwis, broccoli.

Vitamin E: almonds, dark green leafy vegetables, vegetable juice cocktail, whole grains, corn.

Don't slip up on banana facts...

2009-12-28T12:50:00.000-08:00

...because eating bananas is a great idea! Don't give them up just because of calorie content.

According to Dole, bananas are a well-known 'Superfood for Your Heart' because of their unique combination of nutrients all supporting various aspects of heart health:

potassium (for blood pressure control)

fiber (for cholesterol regulation)

vitamin B6 (to reduce levels of homocysteine, an amino acid which at high levels can damage arteries)

vitamin C (to prevent oxidation of LDL cholesterol).

If the above isn't enough...

Astonishingly, eating two bananas a day can reduce blood pressure by 10% in one week.

Those who consume diets rich in potassium are 50% less likely to have a stroke.

Consume 3 or more bananas a week and you'll have a lower risk of developing leukemia, as well as colorectal and kidney cancer. 72% lower risk of colorectal cancer; such anti-cancer benefits may be due to bananas' high level of vitamin B6, which has been shown to inhibit DNA strand breaks.

The banana diet craze that swept Japan...

2009-12-28T12:31:00.000-08:00

...is being promoted by the banana distributor, Dole.

The banana diet was created by an Osaka pharmacist, whose husband dropped 38 pounds by following it. Word spread and Japanese grocery stores couldn’t keep bananas on the shelves.

Now, Dole is trying to get Americans to join the bandwagon but with a healthier banana diet that helps you lose weight while enjoying the benefits of increased fruit consumption.

The Dole banana diet substitutes well-balanced meals and nutritious recipes for the “all you can eat” approach.

I've always felt that bananas got a bad rap in diet literature. When you think of it, so did fruits. The sugars in all fruits were considered dietary villians. But apply commonsense and fruits should be a large part of your losing weight strategy.

The vitamins, minerals and other nutrients found in fruit work synergistically with each other, so much so that your body absorbs these essentials much easier than in supplement or 'fortified' food form.
You can attack hunger cravings a lot easier with a piece of fruit than with a granola bar or other snack food.

The Dole Banana Diet may be a little extreme, but the recipes on the web site include a lot of fruits which I give a two thumbs up.

Lack Of Evidence For Multivitamin Benefits

2009-12-27T06:38:00.000-08:00

If you're taking a multivitamin to get all the vitamins you need, think again. The National Institutes of Health (NIH) found "insufficient evidence on the benefits and safety of multivitamins/minerals to recommend their regular consumption."

"More than half of Americans are taking dietary supplements, the majority of which are multivitamins, and the bottom line is that we don't know for sure that they're benefiting from them. In fact, we're concerned that some people may be getting too much of certain nutrients," said panel chairman J. Michael McGinnis, M.D., M.P.P., Senior Scholar with the Institute of Medicine of the National Academy of Sciences.

With many commonly consumed foods (cereal, protein bars, sports beverages, etc.) fortified with vitamins and minerals, it's easy to see how adding supplements to your regimen could easily put you over the top. For example:

Beta-carotene supplements were not found to protect against cancer or heart disease. In fact, beta-carotene supplementation among women who were smokers at some point in their lives more than doubles the risk of tobacco-related cancers. If you eat a healthy diet, getting too much beta-carotene is a concern.

Athletes and others take glucosamine to relieve joint pain, but research shows most commercial supplements are ineffective, while the safety of large doses remains uncertain.

High intake of multivitamins in general -- and zinc in particular -- hiked men's risk of dying from prostate cancer. Multis can also be a concern for women, as they're linked to increased breast density, which can mean a six-fold greater breast cancer risk.

This doesn't mean you should ignore your nutrient needs, as far too many Americans are deficient when it comes to fiber, calcium, potassium, magnesium and vitamins A, C and E. Rather, put your focus on deriving key nutrients from food, not supplements.

Best hostess gift award

2009-12-24T07:24:00.000-08:00

If you're tired of buffet lines with everything soaked in calories and fat, here's the answer. And the answer may be the best hostess gift there ever was. Bring roasted veggies.
And don't just bring the veggies and take up space in your hostess' oven, bring your own oven - toaster oven that is.

That's my friends toaster oven in the backseat with all the gifts. And those are the cut-up veggies ready to roast in the baggie. Grace set-up the oven in an out of the way place, put the veggies in a dish she brought, put the veggies into the 350 degree oven and let roast for 60 minutes.

Grace even brought her own potholders and serving tongs.

I happened to catch a glimpse into her purse and caught the reminder note to remember to bring the veggies. Grace thinks of everything.

Happy Holidays

Avoiding double dipping dips

2009-12-24T07:17:00.000-08:00

A previous post highlighted the problems of double dipping with party dips (oh the bacteria!); a good friend provided a great suggestion.

Instead of one big bag of chips/pretzels/crackers, buy individual sized packets and provide a spoon for party-goers to scoop the dip into the their own packet.

Why didn't we think of this before? As someone watching her weight, the packet gives me the nutritional info I need. The trick is stopping at one packet. But then it's easy to count packets not chips.

Photo is of Sun Chips with bacteria prone salsa.

Is it your family that's writing to 'Dear Abby'?

2009-12-23T07:38:00.000-08:00

'Hungry for Advice' wrote to Dear Abby complaining that her sister-in-law, while in the process of losing weight, is driving the family crazy.

The weight-loser rambles on and on about what she eats and doesn't eat. And apparently, the woman feels free to comment of food choices that her family makes.

Sounds like a boring holiday dinner coming up for this family.

In this season of holiday togetherness, Dear Abby imparts an understanding of what the weight-loser is going through. With dieters often obsessed food: food that's allowed, food that's forbidden, Dear Abby suggests the weight-loser isn't going to change until she "accepts that her new eating habits have become her lifestyle." Accepting this, only then will food stop being uppermost in her thoughts.

Dear Abby suggests that the weight-loser joins a support group that will give her positive feedback from others losing weight also. Hopefully this interaction will mean the family is subjected to fewer details of her weight-loss journey.

So I now wonder if I bore my family with my proud accomplishments of losing weight and getting fit. Probably more than I'd like to think.

The takeaway is to get us to accepting our new eating habits as our lifestyle, making getting fitness easier on us and as it turns out, our families.

Antioxidant Pills Negate Exercise Benefits

2009-12-23T06:21:00.000-08:00

Vitamin stores, health food stores even my local grocery store has them - antioxidant pills that promise to neutralize the free radicals generated by strenuous exercise. Instead antioxidant pills block metabolic improvements that you gain with exercise.

In a recent German study, people who engaged in about an hour and a half of intense exercise -- running, cycling, weight-lifting -- five days a week achieved various health benefits, including improved ability to control blood sugar, thus reducing diabetes risk.

But when the men took antioxidant supplements -- 400 IU of vitamin E and 1,000 mg of vitamin C -- there was NO improvement in insulin sensitivity.

Why? The pills seem to displace the body's own natural antioxidant systems, which otherwise neutralize the oxidative damage caused by increased oxygen intake during exercise.

Take Home Message: For maximum benefits and minimum risk, get the nutrients you need from Antioxidant Superfoods like apples, berries, broccoli, cauliflower and cabbage.

What nutrients are you missing?

2009-12-22T09:32:00.001-08:00

One look around will tell you, as a nation, our intake of calories, refined carbohydrates, saturated fat and sodium is too much. Yet, we are undernourished when it comes to key nutrients based on a recent reports issued from the U.S. Department of Agriculture (USDA).

We fail to meet recommended daily allowances for a host of vitamins and minerals. Nutrients slipping through the 'crack' include: fiber, potassium, magnesium, vitamins A, E and C and calcium.

Vitamin C is lacking in 40% of men and 38% of women 19 or older -- surprising because it’s so easy to meet (e.g. half of one red bell pepper provides well over 100% of the daily requirement). Vitamin C promotes collagen formation, immune function and wound healing. Top sources of vitamin C include red/yellow bell peppers, kiwi, oranges, and broccoli.

Calcium deficiency is also problematic, with one half of women and 40% of men failing to get enough. Calcium promotes strong bones and teeth. Top sources of calcium include nonfat milk, soybeans, kale, and arugula.

Zinc One-third of people over 70 years old do not get enough zinc. Zinc helps boost the immune system and may reduce cold symptoms. Top sources of zinc include oysters, beans, oats, and green peas.

Vitamin B6 Are you among the 33% of adult women do not meet the daily vitamin B6 requirement. Vitamin B6 may reduce the risk of heart disease, help make red blood cells, and support normal brain and immune function. Top sources of vitamin B6 include potatoes, bananas, red bell peppers, and broccoli.

Iron About 15% of women 14 to 50 years old fall short on iron. Iron is needed to oxygenate the blood and support reproduction. Top sources of iron include cooked clams, spinach, green peas, and soybeans.

Phosphorus Forty percent of young women (ages 9-18) do not get adequate phosphorus. Phosphorus works with calcium to promote strong bones and teeth. Top sources of phosphorus include lentils, sardines, salmon, and Portobello mushrooms.

Brushing teeth as a part of your weight loss strategy

2009-12-22T06:16:00.000-08:00

Brushing your teeth after meals does more than prevent cavities and freshen your breath--it also sends a signal to your brain that you are done eating. So brush as often as possible for good oral hygiene and curb cravings while you're at it! Carry around breath mints or gum for the same effect when you eat out.

source: Dole Nutrition Handbook

Lose weight mantras

2009-12-21T19:07:00.000-08:00

I recently met a woman who had lost over one hundred pounds and had kept it off for the last 10 years. I asked her what she did when she was reaching for food she wasn't hungry for.

She said to herself "I've got to stop eating sometime, it might as well be now."

You know the scenario, you're about to go to bed and you're walking through the kitchen. Just one more cracker, you're thinking. What could it hurt?

Try this mantra next time a tasty tidbit calls out to you from behind a kitchen cabinet door.

Strawberry Salad with Greens, Feta Cheese and Balsamic Vinaigrette

2009-12-16T11:40:00.000-08:00

Here's the recipe suggested for Dole Spring Mix lettuce with my own improvements (seriously salt on this salad?).

Ingredients
1 tablespoon balsamic vinegar
3 tablespoons extra-virgin olive oil
2 teaspoons dried basil, crushed
1 pkg. DOLE® Spring Mix lettuce
2 cups sliced strawberries
1/2 cup crumbled goat or feta cheese
1/4 cup pine nuts, toasted

Directions

Combine vinegar, olive oil, basil in small bowl with a dash of pepper.

Gently combine the lettuce and strawberries in large bowl.

Add vinaigrette and toss gently. Serve and sprinkle each salad with cheese and pine nuts.

Dole's Salad Guide: New entry in the bagged salad line proves interesting

2009-12-15T12:02:00.000-08:00

Who hasn't seen the add with the gent suggesting what you can eat with a particular bagged salad.

At first the new bagged salads showed promise indicating how mild or bold the lettuce is or how tender and crunchy the lettuce is. I didn't know you could characterize lettuce that way; and unfortunately, I don't know what to do with that information.

A little more reading on the package gives a good suggestion or two. For Spring Mix, it pairs well with balsamic vinaigrette, crumbled goat cheese, julienne sliced sun-dried tomatoes and Mediterranean herbs (what are Mediterranean herbs?)

Digging deeper, the Dole web site gives several recipes per bagged lettuce type. The recipes are a little hard to find. You have to know to search for 'packaged lettuce.' Anyway, here's the home page for bagged salads. The recipes really let you add some sophistication to your at-home-eating experience. I've tweaked a strawberry lettuce combo salad. See what you think.

Before I forget, the bagged salads all have new easy open packages. Thank goodness. How many times have you cut open bagged salad only to spill some leaves.

Load up on greens to lose weight

2009-12-15T11:12:00.000-08:00

Excerpts from an article by Karen Collins, R.D. for MSNBC.

You arrive at a restaurant, ravenously hungry, you first eat a good-sized salad. When the main course arrives, all you can do is nibble and pick at it. If this has happened to you, you’ve stumbled across a good weight management strategy.

Studies by Pennsylvania State University have shown that women who eat large (3 cups), low-calorie salads before being served the rest of their lunch ended up eating 100 less total calories.

It's a weight losing strategy to lose more than 10 pounds a year:

Salads must be large (3 cups). Salads half that size (typical size for most Americans) were shown to reduce the calorie count by only half as much. The salads included lettuce, grated carrots, tomato, celery and cucumber with limited amounts of reduced-fat dressing.
Keep it low fat. When salads slightly higher in fat and calories were served in the Penn State study, overall calorie consumption at the meal stayed the same. But large portions of higher-calorie salads with cheese and regular dressings actually increased overall calorie consumption at meals by 17%.
Wait a bit before eating the rest of the meal. In the Penn State study, the remaining food was served 20 minutes after the salad. That's gives your body enough time to recognize how much you've already eaten. If you eat quickly, you might still eat the same amount after a large salad. Your body needs the time to sense how full it is.
Admit it, if you're a clean plater. Don't serve yourself (so you won't eat) regular portions of the dishes following the salad. To reduce the total number of calories you eat at a meal, you need to eat smaller portions of the remaining dishes. Let your hunger should be satisfied with smaller portions.
Along with your low-calorie foods, include protein, whether it is meat, poultry, fish, dairy or vegetarian. Otherwise, within a few hours, you’ll be ready to eat again, and your calorie savings may be wiped out.

While weight loss alone can lessen your risk of heart disease, diabetes, cancer and a host of other ailments, all the extra fiber, phytochemicals, vitamins and nutrients you are getting in the process will do double-duty in terms of protecting you from disease. Filling up on fruits and vegetables lets you cut calories without feeling hungry, while increasing anti-aging antioxidant activity in your blood.

The success to a salad strategy for weight control depends upon proper food portions. By filling up primarily on low-calorie foods, like salads, vegetables or light soups, you can cut back on high-calorie, high-fat foods like meats and desserts.

By switching to a diet that emphasizes vegetables, fruits, whole grains and beans, you're eating for weight control and better health says the American Institute for Cancer Research.

Where are you on the health-and-wellness consumer scale?

2009-12-12T10:58:00.000-08:00

Today’s health-and-wellness consumers can't be defined by demographics; all incomes, genders, educational backgrounds and ethnicities are represented according to a new study released by the Colorado Springs, Colo.-based Global Market Development Center’s (GMDC) Educational Foundation.

Three key segments of health-and-wellness consumers emerge: Core (13 percent), Mid-level (62 percent) and Periphery (25 percent). Almost the entire U.S. population fits into one of these segments.

Core consumers are most lifestyle-involved in health and wellness, and serve as trendsetters for other consumers. It’s a major life focus for them.
Mid-level consumers are moderately involved in the lifestyle, and tend to follow some of the trends set by the Core group and purchase large amounts of both conventional and health-and-wellness-specific products.
Periphery consumers are the ‘entry-level’ health-and-wellness consumers, and are more reactive than proactive when it comes to health and wellness.

There’s a constant evolution toward the Core group over time, driven by triggers such as life stages and illness.

Within health-and-wellness product categories, the study found that there is a “Predictable Product Adoption Path,” showing the order by which consumers typically introduce product categories into their wellness regimens as they evolve from Periphery toward the Core.

For example, new parents may buy organic baby food and then try some organic foods themselves, followed by organic and natural products in other categories such as personal care.

Tops idea for down'sizing'

2009-12-10T19:00:00.000-08:00

Two finds for your consideration.

This is a fabulous find for a down'sizing' gal. A wrap knit top that goes over a favorite tee. Super for downplay the tummy area which for most of us is great. I have something just like this in purple stripes with a purple tee underneath. Wrapping makes the top fit just right, regardless of a smaller size.

The second find updates the empire waist look. There are so many empire waist tops out there, it's time for an update. As you well know, empire waists are great at hiding that area between chest and hips. But a loose cropped sweater to top it adds interest while it forgives a little larger size than needed in the empire blouse. Make that great empire blouse last longer.

Beware of holiday dips and doubling dips

2009-12-09T11:22:00.000-08:00

Based on information taken from a 12/8/09 Miami Herald article by Jodi Mailander.

The holiday season has begun and you can assume every party will have its fair share of dips and chips. If you're like me, every time you submerge a chip into a dip you think about the 1993 Seinfeld episode in which George Costanza is confronted after dipping twice with the same chip.
The scene introduced us to the social taboo of ``double-dipping."

Health-conscious fun-lovers should be wary -- and not just of gaining weight from all those extra calories -- of double-dipping. Turns out that science backs the popular fear that party goers are sharing more than good cheer when they go back to the communal bowl of dip for seconds with the same chip.

A Clemson University study found that three to six double dips in one bowl transferred about 10,000 bacteria from the eaters' mouths to the remaining dip. So double dipping could make you ill.

As a party-goer, dip in the thick. In general, thicker sauces -- cheese dip, chocolate syrup, hummus -- may be safer. They have less bacteria and the number of bacteria in them gets smaller over time, the Clemson study found. Salsa picked up the most bacteria, probably because it was runny, making it easier for bacteria to slip off the chip back into the bowl.

As a party-giver, serve small, one-dip chips or only munch with people you really like.

Double-dipping is like kissing everybody at the party.