Did you know that March is National Nutrition Month and today is Registered Dietitian Day? I want to give a shout out to Registered Dietitians. They are committed to improving the health of our communities and our country. As the nation’s food and nutrition experts, registered dietitians bring food and nutrition expertise to the table. Thank you for all that you do every day to provide accurate and usable nutrition information and to empower people to make smart decisions for their health.
Salt is quickly becoming the next trans fat. Which item do you think contains the most sodium? A Subway six inch oven roasted chicken sandwich or the serving of Subway roasted chicken noodle soup? If you guessed the soup, you’re correct. A serving of the soup is a mere 80 calories but a whopping 950 milligrams (mg) of sodium compared to the six inch chicken sandwich which contains 320 calories and 750 milligrams of sodium…still quite a high number. Here’s another chance. Which contains more sodium? A McDonald’s Big Mac or a large order of French fries? It’s the Big Mac with 1,040 milligrams of sodium (half the sodium you need for an entire day by the way and two thirds of the sodium people need as they get older or if they have high blood pressure). Compare the Big Mac to the French fries which contain 350 milligrams of sodium. Surprised? Many times you don’t taste the sodium added to the product the way you taste the salt on the outside.
Table salt is sodium chloride which means that it’s made up of part sodium and part chloride. But there are many other types of sodium or sodium products in food, particularly processed foods. As a general rule, the more processed a food item, the more sodium it will contain. You will see names such as the preservative sodium benzoate, or sodium bicarbonate which is baking soda, monosodium glutamate, a flavor enhancer or sodium nitrate/nitrite which are used as curing agents/preservatives in deli meats. It’s the total amount of sodium that you take in every day from both salt and all the other forms of sodium combined that affect your body. Sodium is measured in milligrams and designated as ‘mg’ on the Nutrition Facts food label. Any idea how much of your total sodium intake every day comes from the salt shaker? Most people get 25% or less of their total sodium intake from the salt shaker. The rest is added to food in the various sodium forms.
Last Sunday I was a guest on America’s Garden Rebel. Vince Sims, the Garden Rebel, said he is drinking almond milk. Mike, our producer, wasn’t familiar with almond milk. Are you? What is your take? The name almond milk is a little misleading because almond milk is actually a dairy-free beverage made from finely ground almonds blended with water so almond beverage is a more accurate name. The liquid is strained to remove any remaining almond pieces and has a slightly nutty aroma and light brown color. The unsweetened almond beverage works well in smoothies. You will find both unsweetened and sweetened almond milk in the grocery.
Almonds are naturally rich in vitamin E so the fat found in the almond beverage is mostly monounsaturated. Typically almond beverages are fortified with nutrients including calcium, vitamin D, vitamin A and vitamin B12. Remember fortified means adding a nutrient that wasn’t there to begin with or was found only in very small amounts. The big difference between almond beverage and soy milk or dairy milk is the protein content. One cup or eight ounces of almond beverage contains one gram or protein compared to eight or nine grams of protein in milk and soy milk.
Nuts and seeds contain a low amount of saturated fat, higher amounts of the good fats (polyunsaturated and monounsaturated) and zero cholesterol since cholesterol is only found in animal sources. Studies show that eating nuts and seeds regularly helps to lower blood cholesterol levels. Nuts also contain protein, fiber, the antioxidants vitamin E and selenium plus naturally occurring phytonutrients. Many people tend to skip nuts and seeds because they think they’re too high in fat and calories. True, the fat and calorie content are high but the type of fat is healthy and the nutrients are beneficial. The secret is portion control. No popping open a can of nuts and scarfing down the entire can while you watch the news. Then, you’re right, nuts have way too many calories and too much fat but eaten in reasonable portions….such as a small handful or about one ounce, they can be beneficial to your health. Nuts and seeds make a tasty garnish on your salad. I toss them in my cereal and oatmeal plus add them cookie and bread batters. What are your favorite ways to include nuts and seeds in your diet? Just keep in mind portion control…they’re so tasty, they’re easy to overeat.
Do you enjoy a good green salad? I do. Is your salad mainly leafy greens or do you go overboard and create a nutritional nightmare? Not hard to do at a lot of salad bars, is it? Everything seems to call your name and tempt you. How do you build a healthy salad with a nutritional profile that’s powerful for your body?
Try these three easy tips:
1. Start with a base of leafy greens. Red leaf, green leaf, arugula, spinach, or a mixture…whatever you like. Try different greens. I rotate them depending on what’s available and what looks good that week. I’m often asked this question and you may wonder as well “Do I need to rinse the prewashed bagged salads?” Most bags of greens say triple-washed so you would think there’s no need to rinse again.
Don’t miss this….tests on salad greens performed by the Consumers Union and reported in the March 2010 issue of Consumer Report found bacteria that are common indicators of poor sanitation and fecal contamination in their samples. They tested baby greens, organic greens, bagged greens and clamshells. Nothing made a difference. Their conclusions were to buy packages as far from the use-by-date as possible, rinse the greens even if the bag says prewashed or triple-washed and prevent cross contamination in your kitchen by keeping greens away from raw meats. My suggestion is to make sure to clean your salad spinner or colander after each use just in case bacteria adhere to the surfaces.
2. Kick up your veggie intake for the day. Add chopped carrots, green peppers, sliced tomatoes or cucumbers, yellow or zucchini squash, broccoli…basically take a look and see what vegetables you have on hand and toss them in. They add flavor, crunch and a boot load of nutrition. I also like fruit in my salad so I’ll add apple slices, strawberries, dried blueberries and cherries, even watermelon. What do you add to your salad that makes it healthy and delicious?
3. Add lean protein. My girlfriends always say they’re only going to have a salad for lunch. They order one with greens and a few veggies. In an hour or so, they’re hungry again. Sound familiar? Protein has many important roles in your body from helping you to feel full and satisfied longer to maintaining your muscle mass…no matter what your age. Add sliced chicken, turkey, fish or lean beef, low fat cheese or a hard-boiled egg. If you’re vegetarian or eating some meatless meals, try cubes of tofu or chickpeas or a chopped veggie burger.
Do you have days when exercise just isn’t happening? The mind is willing but your jammed schedule is not. I know I do. Then you’re going to like this research. The Harvard Alumni Health Study found that climbing stairs at a moderate pace burns calories faster than walking on level ground. This burst of exercise or what’s often referred to as interval training changes up the pace for a short amount of time. Think about it. Do you sit most of the day? A couple of months ago I started getting up from what I refer to as my ‘bubble-butt’ chair every hour or two. I climb the stairs close to my office a couple of times and go back to my desk. It helps clear my brain, gets me moving and burns some extra calories.
Another study from Heriot-Watt University in Scotland found that small amounts of what researchers referred to as HIT or high intensity interval training (we’re talking 6-30 second sprints or a total of 3 minutes on a stationary bike done twice a week) improved insulin resistance and glucose tolerance. Both are linked to the risk for type 2 diabetes. Now I can find time for short bursts of exercise. W hat about you?
Remind yourself that although it’s cold outside, hydration still needs to be top of mind when walking or climbing stairs. Family Circle has a promotion going on where you have a chance to win a high-tech water bottle. Go to momster.com/fc/hydrate and share the ways you stay hydrated. If they choose your suggestion as one of their favorites, they will send you a high-tech water bottle from Innate ($16 value). Momster.com is their new social networking site for Moms of tweens and teens.
Margit Ragland, Health Director from Family Circle is my guest on the podcast this week and she shares a casserole with style. Check out the recipe for Chicken Curry & Brown Basmati Rice. A combination of curry powder, chickpeas, golden raisins, brown basmati rice and red peppers give this casserole a fresh flair that the entire family with like. From the nutrition viewpoint, what’s not to like about the prebiotic inulin found in raisins and the antioxidant content of curry powder (thus its golden yellow color from the turmeric). Give it a try and tell me what you think. It comes in under 300 calories per serving with 10 grams of protein and, 7 grams of fiber and 7 grams of fat (only 1 saturated).
Hi everyone! If you’ve been listening to me for a while, you know I’m a self-proclaimed chocolate lover. I’ve never met a chocolate that I don’t like. I adore dark chocolate and enjoy tasting a variety of flavor profiles. In fact, I just heard that Orlando is having The Festival of Chocolate in March presented by the Orlando Science Center. Have you attended a chocolate festival? Would you go again?
The news has been abuzz with the potential health benefits from eating chocolate so let’s get right to the source and find out. And who better to chat with than my guest on my podcast this week, Dr. Amy Preston from The Hershey Company.
A registered dietitian and PhD, Dr. Amy Preston is a Senior Nutrition Scientist at The Hershey Company. Dr. Preston also currently holds an adjunct position within the Nutritional Sciences Department at The Pennsylvania State University. She has studied many different populations, including healthy participants, overweight/obese subjects as well as those at risk for cardiovascular disease. Now her focus is on chocolate and health. Dr. Preston updates you about the latest research on chocolate.
Some of the questions I ask Dr. Preston include:
Would you break down the latest research on chocolate and heart health? What about chocolate’s effect on blood pressure?
Do the levels of flavanols/antioxidants in chocolate vary?
Does processing affect the flavanol/antioxidant content?
How does this antioxidant content compare to other foods such as wine or blueberries? If I prefer hot chocolate to red wine, would I get similar benefits?
Does percent Cacao on the label indicate the level of flavanols in a chocolate? What should we go by when choosing chocolate?
You’ll going to like the news about chocolate. If you’re looking for Valentine’s Day ideas, check out their website at Hersheys.com. You’ll find decadent Valentine’s Day recipes and all types of ideas for a chocolate covered February. Now I need my little dark chocolate fix for the day!
The buzzwords ‘inflammation’ and ‘anti-inflammation diet’ continue to garner a lot of attention in the nutrition world so it’s time to give you an update on the latest information that may affect your health. Inflammation can be good or bad. It’s good if it’s acute or short term such as when cut yourself. Your immune system kicks in sending white blood cells along with other substances to jump start the healing process. Inflammation is not so good when it becomes chronic or longer term inflammation in your body. This invisible type of inflammation gets all the attention because it’s been implicated in the etiology or cause of many common diseases from heart disease and auto immune illness like lupus or rheumatoid arthritis to some cancers, diabetes, and even stroke.
Here’s what scientists think is happening in the body with this low-grade chronic inflammation. This on-going inflammation damages your blood vessels thus increasing your risk for heart problems. In the case of cancer, inflammation could damage your genes or increase the development of blood vessels that let cancer cells spread and grow. In your body, inflammation raises the level of what’s called C-reactive protein or CRP for short. The liver produces this CRP during periods of inflammation so if the body has chronic inflammation going on, the CRP level will be elevated. Now doctors can measure this level of general inflammation in the body with a blood test called the hs-CRP which stands for high-sensitivity C-reactive protein.
What can you do about inflammation in the body? Does what you eat potentially make inflammation worse in your body or can it help fight inflammation? Is there an ‘anti-inflammation diet’? Yes there is. It’s called the Mediterranean Diet. A study in the Journal of the American Medical Association looked at the effect of a Mediterranean diet on inflammation in the body, particularly in people with metabolic syndrome.
Think of metabolic syndrome as a group or cluster of medical issues that includes excess weight around your belly, elevated total cholesterol and LDL levels, high blood pressure and high blood sugar levels. In fact, metabolic syndrome affects about 25% of our population. Why do I mention metabolic syndrome? Because it’s a syndrome that is tied to a pro-inflammatory state in your body…in other words…this chronic inflammation we’ve been talking about.
This study and others have found that a Mediterranean diet which includes healthy oils, nuts, fish and lots of fruits, veggies and grains decreased the level of CRP in the blood and reduced the level of inflammation in the body. Following a Mediterranean diet often results in weight loss which lowers markers of inflammation in the body…a very good thing.
1. Switch your type of fat: as much as possible use healthy oils such as olive, peanut and canola. These are rich in monounsaturated fats, the more heart healthy type of fat. Cut out as much trans fat and saturated fat as you can. These unhealthy fats not only raise the lousy cholesterol level (LDL) but also promote inflammation. Remember trans fat is the same as partially hydrogenated fat on a food label and saturated fat includes fatty meats, bacon, sausage, butter, full fat dairy, etc….opt for the low fat and lean meat versions.
2. Eat more whole grains and other high fiber foods such as beans, peas, lentils, oatmeal, etc. Consume fewer sweeteners such as sugar and corn syrup and other refined carbs including chips, cookies, pastries, and sweets. Why? They can make your blood sugar level spike which has also been tied to inflammation.
3. Consume more fish: especially fatty fish which contain omega-3 fats. Omega-3 fats are found in fish such as salmon and tuna.
4. Add nuts and avocados to the diet: these are good sources of the healthy fat, monounsaturated which appear to be anti-inflammatory.
5. Increase the number of fruits and vegetables that you eat each day. The antioxidants they contain such as vitamins A, C and E along with all the naturally occurring healthy compounds called phytonutrients seem to ramp down the inflammation process in the body.
Give the Mediterranean way of eating a try. The synergistic effect of these foods eaten together over time can have beneficial effects for your health.
This may come as a shock but did you know that children as young as six suffer from body dissatisfaction coupled with eating disorders? Eating orders have emerged beyond anorexia and bulimia. Even during pregnancy, women may need to be screened for disordered eating. Joining me on this week’s podcast to explain more about these emerging trends is eating disorder expert Karen Beerbower.
Karen is a licensed and registered dietitian with a Masters degree in Medical Science from Indiana University School of Medicine. She is the Clinical Director of Blue Horizons Eating Disorder Services. As president of Nutritional Guidance based in Orlando, she has worked in private practice for over 20 years.
During the podcast Karen explains pregorexia and who needs to be screened plus symptoms, habits and lifestyle traits to watch for. She shares what is being done in the area of treatment to address these concerns.
I was very surprised to hear that eating disorders in children can start as young as six. Karen’s insight into where these trends are coming from and what you need to know are invaluable.
Also, be sure and check out our Cyber Weight Loss Club. Share your story and photos and we’ll enter you in a drawing at the end of January to win a copy of the book by TV’s The Biggest Loser, Ali Vincent called Believe It, Be It.
It’s the third week of January. Have you thrown your New Year’s resolutions in the trash yet? Many people have by now. That’s one of the reasons I’m not a fan of diets. I like small and simple changes that don’t overwhelm you. Life can be overwhelming enough. Weight is the big focus at the beginning of the year but weight is just part of the picture. I want you to think about your overall health. Do you know your total cholesterol number and whether the good and evil cholesterol levels (HDL and LDL) are where they need to be? What’s your blood pressure? When was the last time you had it checked? I’m talking outside of your doctor’s office. After all, white coat hypertension can push blood pressure up abnormally. White coat hypertension is the stress you feel when the doc comes in the room to see you and you can’t remember all you wanted to discuss.
Are you shaking your head and saying to me, “I have no clue?” Your energy level and day to day health are affected by more than weight. So take some time for you…just like an oil change for your car, everyone needs preventive maintenance. If you don’t take the time for you, it’s not going to happen, right? You’re worth it…ok? You can find helpful information about all things heart related….your heart, cholesterol, blood pressure and related questions at hearthub.org part of the American Heart Association.
I bet if I ask you what food has a negative effect on your heart and health, you could easily tell me……pastries and goodies made with trans fat, double stacked cheeseburgers, sausage. But what about food that is beneficial to your heart and health? This week on my podcast, Margit Ragland, Health Director at Family Circle joins me to discuss must-have foods that benefit the heart. I don’t like to focus on what not to do but rather the steps you can take to make a difference in your health starting today. A few of the foods we take a look at include:
Red bell peppers, grapefruit, strawberries, mixed salad greens, kale, spinach, broccoli
Asparagus, orange juice
Guacamole
Salsa
Pudding, nonfat milk and low-fat yogurt
Canned or pouch tuna and salmon
Be sure andcheck out our Cyber Weight Loss Club. Share your story and photos and we’ll enter you in a drawing at the end of January to win a copy of the book by TV’s The Biggest Loser, Ali Vincent called Believe It, Be It.
Family Circle shares an easy way to get your heart healthy fish with a recipe for Teriyaki Salmon with glazed broccoli salad. Pick up the February issue of Family Circle for a full list and discussion of the heart healthy foods we talk about plus others that will surprise you.
Ali Vincent was the “one to watch” on Season 5 of TV’s popular reality show, The Biggest Loser. She won the competition while viewers watched her amazing transformation from overweight and discouraged to fit and inspiring. As a nationally and internationally ranked synchronized swimmer, Ali never thought she would have a weight problem. She was a competitive athlete! Ali readily admits that when she gave up swimming, she never replaced that activity with anything else. Gradually, by adding five pounds at a time, after thirteen years Ali tipped the scales at 234 pounds. With determination, a positive outlook, and a commitment to her goals, even when she was voted off the show, Ali Vincent lost 112 pounds and became the first female Biggest Loser. Ali joins me on the podcast this week to share her experience and philosophy that you can also read about in her book “Believe it. Be it.”
Happy 2010! Thanks for starting off your New Year with me. OK, let’s get right to it. This year do you want to hear those magical words…. “Have you lost weight?” How about a little more energy too? Many of you email, ask questions and share your struggles with me so I decided to start off this year with a Cyber Weight Loss Club. I want you to have a place to post your weight story…successes, struggles and questions…and chat with me. Share your before and after pictures. Tell us cooking and grocery shopping tips that work for you. If it affects your weight, I want to hear about it. I’ll be posting comments and tips along with some of our guests who will share insights and helpful ideas.
This is not a club you have to join but a cyber place to come where you can dish with others about weight issues that are on your mind. Where is it? You’ll see the link at the WDBO.com Nutrition & Health Center or just go directly to the Cyber Weight Loss Club page.
Speaking of someone who has heard the magical words, “have you lost weight?” joining me in the studio on this week’s podcast is WDBO’s Program Director Steve Holbrook. If you’re a regular listener you know that Steve was my guest on three podcasts last year as we followed his weight loss journey beginning about March 2009. To recap, Steve heard me discuss the research on protein and weight loss during my radio segment and he took it on as his personal weight challenge. Steve is the perfect example of a super busy guy who made a personal decision to change his eating habits, weight and health regardless of his crazy schedule…. which he knew wasn’t going to change.
By the way, you can see Steve’s before and after pictures which he has posted at the Cyber Weight Loss Club and if you want to ask him a question about his weight loss success, you can also do that at the Cyber Weight Loss Club. Remember, the Cyber Weight Loss Club is a forum for you….to help you stay on track, get accurate information and encouragement and succeed with your weight loss goals.
Did you know that March is National Nutrition Month and today is Registered Dietitian Day? I want to give a shout out to Registered Dietitians. They are committed to improving the health of our communities and our country. As the nation’s food and nutrition experts, registered dietitians bring food and nutrition expertise to the table. Thank you for all that you do every day to provide accurate and usable nutrition information and to empower people to make smart decisions for their health.
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