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.
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!
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.
My girlfriend called last night and she has the swine flu. She thinks she picked it up on a flight home last week. Do you have a cold? Even worse, the flu? Did you know that according to the Centers for Disease Control and Prevention (CDC) up to 20% of Americans will likely get a rotten case of the flu this year? Along with the H1N1 flu, that percentage will likely be much greater. When you are feeling absolutely rotten, what you eat can help fortify your immune system and even help ease your cold and flu symptoms.
Tea: all types of tea including green, black, white and red offer health benefits in the form of antioxidants. Besides feeling good to your throat and warming your body when you have the chills, hot liquids temporarily thin out the mucus in the nose and throat. Here’s a little unexpected tip. Regular tea (not decaf) contains enough caffeine to give you a slight energy boost when you feel so bad you don’t want to lift your head off the pillow. Remember, in addition to tea, continue to drink a lot of water to keep your body well hydrated and to help thin out mucus buildup.
Potatoes and other vitamin C-rich foods: Surprise, most people don’t think about potatoes but they are a very nice source of vitamin C and potassium. Add them to your chicken soup or baked one quickly in the microwave when you don’t have much of an appetite. Other vitamin C-rich foods include kiwi, blueberries and blackberries, cherries, tomatoes, and the traditional tangerines, oranges, grapefruit, pineapple and strawberries. Choose the whole food over a vitamin C supplement since you get the benefit of the water content as well as other vitamins and minerals in the fruit. Research has not proven that vitamin C prevents colds but it does aid your immune system which in turn helps you fight off the cold and flu. By the way, 100% fruit juices provide hydration plus the benefits of vitamin C and antioxidants, particularly the deeply colored juices such as pomegranate, cherry, blueberry and blackberry.
Chicken Soup: The zinc found in chicken is good for your immunity. Enhance your soup with garlic, onions, potatoes and lots of broth. The garlic and onion loaded broth nourishes you and helps ease congestion and thin out mucous. If Mom isn’t around to make that chicken soup for you, there are some good canned versions on the market. Be sure and check the Nutrition Facts label for the sodium content as canned soups can be over the top when it comes to added salt and sodium.
Yogurt. This is probably a food you never would have thought about to fight flu and colds but here’s the deal. You want yogurt that contains active cultures so check the label. Yogurt with active cultures such as acidophilus (also called probiotics) replenishes healthy bacteria in the body, especially your gastrointestinal tract where a lot of your immune function happens. Active cultures are particularly important if you are taking antibiotics which tend to strip out the bad bacteria and take the good along with it. The active cultures help replenish those healthy bacteria. Probiotics are strain specific meaning that you need a certain strain of probiotic bacteria if you are taking antibiotics so be sure to discuss this with your doctor, dietitian or pharmacist. You can also find these active cultures added to other products such as cereal bars, cereal, yogurt smoothies or kefir.
Spicy foods such as hot sauce, wasabi, chili or spicy sauces help to temporarily open sinuses and help with congestion. A bowl of chili or spicy tortilla soup with a dash of hot sauce may cause your nose to run and eyes to tear but right now, that could be a good thing. This relief helps you to breathe easier for a little while so if you’re up for it, try a little spicy food.
Now that you’ve given your body food to fight that flu or cold, it’s time for some much needed sleep. Rest and feel better.
Are you pregnant or close to someone who is? I have a treat for you today. My guest on this week’s podcast is registered dietitian Frances Largeman-Roth, author of Feed the Belly: The Pregnant Mom’s Healthy Eating Guide. Frances has been the Senior Food & Nutrition Editor at Health magazine for five years. She covers healthy recipes, food trends, weight loss issues, and the latest nutrition research. Frances was previously part of the editorial team at the Discovery Health Channel.
With a seven-day tear-out eating plan, this new book is an informative and easy-to-follow resource for healthy eating during pregnancy. From cravings to food safety, Frances covers it all. During the interview, Frances discusses the topic of food safety during the holidays and why pregnant women need to be more concerned about food safety than the rest of us.
Also, there is confusion over cheeses and which are OK and not OK to eat during pregnancy. Frances clarifies the smart cheese selections and speaks to smoked salmon canapés, pigs in blankets, and Belgian endive spears as well.
Most pregnant women avoid alcohol due to its potential to harm a developing fetus. But in addition to eggnog and the usual suspects, there are other booze-filled things to watch out for at holiday parties. Don’t miss these useful tips for yourself or to share with other pregnant friends.
If you want to find out more about Frances and her new book Feed the Belly, check out her website at franceslargemanroth.com. We’ve also posted a recipe from the book (Mornin’ Sunshine Parfait) at the Nutrition & Health Center on WDBO.com under breakfast items.
It’s almost that time….the ‘holiday eat fest’ is about to begin. You know what I mean…food, parties, buffets, and more food from Thanksgiving thru the ringing in of the New Year. And with the Super Bowl, you could extend the eat fest right on thru January. My goal every year is to enjoy the celebrations but come out on the other end without additional pounds on my thighs or around my middle. Are you with me? So how do you navigate the social scene and still enjoy yourself without all the guilt? Let’s talk tricks that work…food tricks that turn the tables so you call the shots.
Pre-party prep: eat a lean protein, high fiber snack such as ½ a turkey sandwich on whole wheat bread with mustard or a small handful of nuts and piece of fruit before you go. Why? The snack will curb cravings and hunger so you are more in control of what and how much you eat.
Check out the eye candy: I call all the tempting food ‘eye candy’ since you eat with your eyes first. Instead of eating your way through all the offerings, take a look at the food spread and decide which items you really want to try.
Alternate drinks: if you consume alcohol, alternate with sparkling water. Not only do you cut calories significantly but the more alcohol you drink, typically the more you eat of everything.
The November 29th issue of Family Circle magazine has specific suggestions to indulge guilt-free. My regular guest, Margit Ragland, senior editor at Family Circle joins me on my podcast this week.
Margit shared a number of easy tricks including: Instead of: Three pigs in blanket
Reach for: Four steamed shrimp with cocktail sauce
Calories Saved: 240
Instead of: Martini
Try: Champagne or White Wine Spritzer (1/2 wine, half seltzer)
A large martini can pack as much as three shots of alcohol and as many as 300 calories.
Calories Saved: 200
Instead of: One frosted and decorated sugar cookie
Try: One lightly decorated gingerbread man cookie, calories saved: 90
Speaking of gingerbread men have you started your holiday baking? Check out the recipe from Family Circle for gingerbread men posted at the WDBO.com Nutrition & Health Center. Most every year I make gingerbread men and am anxious to give this recipe a try.
Hi everyone…thanks for checking in this week. Does diabetes run in your family? Have your blood sugar level and your weight seen an increase? Maybe you’ve been told by your health care provider that you have pre-diabetes…meaning that your blood glucose is above normal but not quite high enough to be classified as diabetes. I’ll bet you didn’t know that more than 70,000 people die of diabetes every year, making it the sixth leading cause of death in the United States.
As our population becomes heavier, new cases of diabetes continue to climb. What if you could follow a tasty diet that includes better for you carbs and fats…even dessert…and potentially lose weight and bring down your blood glucose aka blood sugar? Today’s diabetic diet is just that. It’s kind of like a BOGO…buy one get one free…which we all love. You lose weight and your blood glucose drops as a result. Did you know that the foods you choose to eat everyday impact on your chances of developing diabetes? If you already have diabetes, making some simple changes to your diet can mean fewer complications and less medication or perhaps none at all.
From a broad perspective, three of the smartest tweaks to your current diet for diabetes defense include:
Switch from fruit drinks and soft drinks to tea, water, unsweetened flavored water and coffee.
Cut out trans fat and reduce saturated fat as much as possible and switch to unsaturated fat sources such as nuts, avocado and vegetable oils.
Go very easy on processed meats including hot dogs, bacon, ham and sausage and instead reach for poultry, seafood, soy foods and beans.
The November issue of Family Circle magazine has made it easy for you to go on diabetes defense. The issue includes their eat-to-beat-diabetes plan which works in two ways. Margit Ragland, senior editor at Family Circle joins me on my podcast this week to talk all about it.
First, the plan is designed to help you lose weight. Here’s the great news. A weight loss of just five to seven percent of your body weight can sharply lower your diabetes risk (that’s like dropping 8 to 12 pounds if you weigh 170). Second, the eat-to-beat-diabetes plan is also loaded with nutrients to help defend against diabetes and it’s workable for your entire family. The Family Circle eat-to-beat-diabetes plan has two calorie options to choose from. Variety and portion size are key elements to your success. Be sure and pay attention to the Nutrition Facts panel on food items for information on portion size, total carbohydrate and fiber.
Foods that are high in fiber are a big part of the plan. Try the red lentil soup recipe that was just posted at the Nutrition & Health Center on WDBO.com. Remember to use a low sodium vegetable broth to reduce the sodium content per serving.
Are you a health-seeker who would like to cross over from a “dieting” mentality to a positive “living naturally thin” attitude? Do you want to make weight control second nature? My guest on the podcast this week is author Susan Burke March. Susan is a certified diabetes educator and registered dietitian who holds a masters degree in nutrition education from Queens College. Previously Susan was vice president of nutrition services of ediets.com. Her newly released book is Making Weight Control Second Nature.
Susan talks about her personal struggle with weight and how being a rebel helped her to make weight control second nature. She explains what she means by ’second nature’ in relationship to dieting and helps you understand the concept of ‘Living Thin Naturally’. Plus Susan shares insight into dining out in all types of venues including movie theaters!
If you want more information on Susan or her new book, Making Weight Control Second Nature, check out her website at susanburkemarch.com.
The last time you bought eggs did you notice all the selections? Previously your choices were white eggs and maybe brown eggs but now the list includes local, organic, cage-free, vegetarian-fed and more. Eggs are budget-friendly at around a dollar per dozen for white eggs but can jump to over six dollars for organic eggs from free-range chickens. Which eggs do you choose?
First, let’s clear up the myth that eggs are bad for you because they cause your cholesterol to go up. That idea is old school and old science. What we know now is that it’s the saturated fat in a food such as sausage, high fat cheese or bacon that causes your cholesterol to go up. Studies have found that enjoying one egg a day doesn’t increase risk for heart disease except in people with diabetes. So if you have diabetes, be smart about the number of eggs you eat per week and check with your registered dietitian as to what is right for you.
What about nutrition? Do eggs have a lot to offer? You bet. Eggs contain 13 essential nutrients including protein (over 6 grams in one large egg), vitamin B12 (which is only found in animal sources), vitamin E, riboflavin, choline and lutein (the antioxidant that helps prevent age-related macular degeneration). Did you know that the white of the egg contains more than one half the protein and minerals such as selenium and iron? The yolk has all the fat and this includes fatty acids such as omega-3s, the vitamins (B12 and E), and antioxidants (lutein). A large egg averages 75 calories. Eggs play a part in muscle strength, a healthy pregnancy, brain function, eye health and weight management.
In addition to white eggs and brown eggs, you may find blue or green eggs at farmers’ markets or grocers with specialty products. Ever wondered why the egg shells are brown or white, even blue? My grandparents lived on a farm and raised chickens. I remember the eggs being both brown and white. Do you think it’s because of the feed? Actually, it’s the breed of the hen. Hens with red feathers produce brown eggs and white hens lay white eggs. The White Leghorn hen rules in the American egg industry so that’s why most eggs are white. A breed of chicken from South America produces green and blue eggs.
The nutrient content of an egg depends on the feed. For example you may notice labels indicating the eggs contain lutein or omega-3. Egg producers boost these nutrients in the egg by adding them to the hens’ feed. Added omega-3s are sourced from flaxseed and algae. Currently label laws require the amount of omega-3s to be listed but not the source. Omega-3s extracted from flaxseed are ALA or alpha linolenic acid while the omega-3s in algae are from DHA, which is more potent. Corn and soybean are typical feed for hens. The yellow pigment of corn contains lutein which research indicates to be promising in eye health.
Vegetarian eggs come from hens feed a plant-based diet with no animal by-products. Know that here is a difference between cage-free and free-range. Cage-free hens are raised in open barns instead of cages and can roam around the floor while free-range hens have outdoor access whether it’s a fenced yard or the ability to roam around. Nutritionally cage-free and caged hens produce the same quality egg. It’s more about the humane treatment of the hen. Oh, by the way, the USDA organic seal is the only official egg label backed by federal standards and regulations. Don’t be misled by terms such as naturally raised, natural or no hormones or antibiotics….these terms are not regulated and have no meaning. For more information check out the American Egg Board, FDA food safety tips for eggs and the Egg Safety Center.
To save money, buy the store brand of egg which has the same quality as big names. Buy in bulk especially if you use eggs regularly to hard boil and for cooking. Typically eggs will stay fresh for about a month in the cooler part of the fridge, not the door where it’s too warm. If you have eggs that are getting older, hard boil them and keep for a week.
Watch for eggs to go on sale. They’re a good buy, pack a nutritional punch and you have choices for organic, cage-free, vegetarian-fed and more…depending on your preferences.
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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