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).
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.
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.
I look forward to my favorite comfort foods this special time of year. Don’t you? My top three are probably Southern pecan pie, homemade cornbread dressing and sweet potato casserole or maybe Christmas Stollen, the yeast bread I’ve talked about before. As you can tell, I have quite a few. Many of the most popular holiday foods are not only delicious but super healthy.
Among my list of super foods are cranberries, pumpkin, sweet potatoes and potatoes, baked apples, and pecans.
What makes cranberries carry the popular title of a super fruit? The United States Department of Agriculture or USDA has a list of common foods and their antioxidant rating. Cranberries have a high ranking in what is called the Oxygen Radical Absorbance Capacity score or ORAC score. They contain proanthocyanidins, a naturally occurring antioxidant that may help protect against urinary tract infections by preventing bacteria from sticking to cells in the urinary tract.
Here is a simple recipe for fresh cranberries that you’ll love and can make year around. Fresh cranberries will keep in the freezer for about a year so you can enjoy them anytime. I’m not a stickler about amounts in this recipe thus one reason it’s so easy. Basically, I wash a package of fresh cranberries and place them in a saucepan. Then I add the zest of an orange and a lemon. After you zest the fruit, cut it in half and squeeze the juice into the pan. Add an additional cup of orange juice and some sugar…about ½ cup or more. Remember that fresh cranberries are very tart so you need the sweetness of the sugar. The orange juice provides a little sweetness. Bring the mixture to a bubbling or rolling boil for 3 or 4 minutes until the berries begin to burst. Remove the cranberries from the heat and cool. That’s it. After 30 minutes or so, taste the mixture and see if it’s sweet enough. Remember, it’s a cranberry relish so you want it somewhat tart. It will jell slightly when cold and makes a great side to turkey or pork. I like it as a spread on my turkey sandwiches. And yes, this recipe is posted at the WDBO Nutrition & Health Center.
Next up on my list of powerful holiday super foods is pumpkin. When you have that slice of pumpkin pie or pumpkin bread pudding, remind yourself that the pumpkin you’ve just eaten is a valid source of vitamin A for healthy eyes and contains fiber which most of us need a lot more of. The bright orange color tells you that pumpkin naturally contains alpha and beta carotene and other carotenoids tied to good health plus iron and potassium.
Let’s not forget sweet potatoes, another super food. When you cut the sweet potato open, the bright orange color means vitamin A and beta carotene just like you find in pumpkin in chart topping amounts. Plus a medium sweet potato contains almost four grams of fiber. Fiber is like a chocolate chip cookie to your colon. Your colon loves fiber as it helps reduce the risk for some cancers plus it helps keep your colon healthy. By the way, it’s so easy to microwave a sweet potato. Prick it four or five times with a fork so it doesn’t explode, place it on a paper towel or microwave-safe dish and microwave on high for about four to five minutes.
Let’s not forget potatoes. Just like bread, potatoes are popular and back in a big way. Why? Let’s peel back the truth. How about 110 calories for a medium size spud, naturally fat free, plus 45% of the vitamin C you need daily and more potassium than a banana when you eat the skin. Did I mention nearly five grams of fiber? From yellow Yukon golds to the ever popular Russet or the colorful blue and purple potatoes, there’s a choice for everyone and every dish. Running short on time? How about two quick-fix microwave recipes for Mashed Potatoes and Roasted-Style Potatoes from the United States Potato Board? We just posted the recipes at WDBO.com’s Nutrition & Health Center. Be sure and follow the easy directions as you are NOT going to poke holes in the potatoes before your microwave them for mashing. The steam stays inside the potato and prepares them for mashing.
Next up are apples. Granny smith, red delicious and other apples have significant antioxidant levels. You may have heard that apples are part of a cholesterol lowering diet. This is because apples are a source of soluble fiber that works in your body similar to a sponge to help mop up excess cholesterol. Baked apples never looked so good! Toss a few pecans with chopped dates and a little brown sugar into the center of the apple before baking it.
Nuts have received a lot of attention lately for their heart health benefits. Pecans, the staple in pecan pie, pecan squares and other foods like baked apples, contain both heart healthy monounsaturated and polyunsaturated fats along with antioxidants, vitamin E and fiber. Nuts are calorie dense so you do have to be aware of the amount you eat.
How’s your stress level this week? We’re into the first week of December. Is your to-do list growing and is your calendar jam-packed? Do the holiday foods and festivities have you feeling a little bloated? Whether that bloated feeling comes from swallowing too much air as you stand, talk and eat at your friend’s party, or from not getting enough fiber in your diet due to party food overload or from consuming too much salt and sodium at a food fest, there are foods to counteract the big bloat. In this month’s Family Circle magazine, check out The No-Bloat Diet including these no-bloat foods and more.
Dried plums and 100% plum juice (not to be confused with prune juice): provide the body with fiber, potassium, magnesium and sorbitol…all found naturally in the fresh plum and which also help keep the digestive track humming along. You might have seen PlumSmart juice in your grocery, which is new from SunSweet, and is plum juice enhanced with dextrin, a prebiotic fiber which works as a teammate along with probiotics such as found in yogurt to increase the beneficial cultures in the digestive tract.
Whole-wheat tortillas: contain insoluble fiber which acts like Roto-Rooter to keep everything running smoothly. This same insoluble fiber is found in whole grains including whole wheat pasta and bread, brown rice and fruits and vegetables.
Melon: a diuretic fruit due to its high water content.
Cucumbers and lettuces: also have a high water content and act as diuretics to release some of the retained fluids.
Avocado: when you consume too much sodium, fluid retention can be an issue. The mineral potassium has the opposite effect helping to shed the fluid. An added bonus is the positive effect of potassium-rich foods on helping to lower blood pressure.
Margit Ragland, Senior Editor from Family Circle magazine joins me on the podcast this week. In addition to no-bloat foods, we dish on how to make Fruit and Cheese Bites, sweet yet spicy tiny cheese balls that include a touch of hot sauce to give a slight kick to the cheese along with the sweetness of dried pineapple and apricots. These Fruit and Cheese Bites are speedy to make when friends are dropping by unexpectedly. You can find this recipe and many others at the Nutrition & Health Center on WDBO.com.
Has your stress level already kicked up a notch and the holidays haven’t technically started yet? Too tired to cook? Do you plan on dining out more often with friends and family but want to eat healthy too? The good news is that many popular restaurants are going green plus offering you healthier options. All you have to do is order and enjoy them.
Leading the way is Darden Restaurants headquartered in Orlando. You may not know that name but I bet you know your favorite restaurant under their umbrella including Olive Garden, Red Lobster, Seasons 52, Bahama Breeze, The Capital Grille and LongHorn Steakhouse. Just recently Darden opened their new 469,000 square-foot corporate restaurant support center. Designed to achieve Gold certification for Leadership in Energy and Environmental Design (known as LEED) from the United States Green Building Council (USGBC), it will be the largest LEED Gold new construction building in Florida. I had the opportunity to chat with Rich Jeffers, Director, Media Relations & External Communications. He shared with me that Darden’s commitment to sustainability is seen in the many sustainable design and construction elements found in its new home.
More than 90 percent of the waste generated from construction was recycled.
The facility has an automatic lighting system that dims or brightens according to the amount of sunlight entering the building which helps reduce energy consumption.
There is increased use of natural light which we have a lot of here in Orlando made possible by a 114,000 square-foot glass curtainwall exterior.
Besides being an ecofriendly facility, from an employee health perspective, the Darden café offers 1300 employees daily healthful selections along with break rooms throughout the facility stocked with fresh fruit and nutritious snacks. With a ½ mile walking trail, business meetings can truly be taken outside. Plus, and this is one of my favorite design features, nine extra wide staircases encourage movement which ultimately may help improve productivity.
I asked Rich if these same green and healthier living parameters carry over into their restaurants. All of Darden restaurants have ‘green teams’ whose mission is to find energy conservation opportunities within each facility.
I also wanted to know answers to the questions you ask me. If you want healthier options, are they available in each restaurant? How are the healthier options designated on the menu? Can you look at the menu online before you head to your favorite restaurant?
Although sustainability may be new on the menu, meeting the diverse palate and dietary needs of customers is not. Menu options abound. Let’ talk about restaurant options plus some smart tips for dining out during the holidays and anytime.
I’m starting with dessert first since you know I’m a chocolate lover. Share a dessert…you share the calories and still enjoy the treat without feeling deprived.
Seafood is very popular and healthy. Order your selection poached, steamed, broiled or grilled (without butter) or blackened. You won’t miss the butter for the spice profile negates the need for it. Heading to Red Lobster? They offer a fresh selection of fish that can be wood-grilled and prepared to your liking. Also check out the LightHouse menu at RedLobster.com with selections less than 500 calories and 750mg of sodium.
Want shellfish? Try cocktail sauce instead of melted butter for dipping. Big calorie saver with lots of flavor.
If you have a choice, opt for the smaller portion size. You save many calories and still have the item you want. When you order a regular portion size, also ask for a to-go container right then. When your order arrives, put half of it in the to-go container. Why? Because typically the portion size is way more than you need and if you don’t cut it in half then, guess what, you’ll eat it…right? This is my favorite trick.
Don’t forget to ask for all of your sauces on the side so you control the amount used. This includes salad dressing, mayo and butter. If you have a hard time controlling the amount of salad dressing you pour on the salad, try dipping the tines of your fork into the salad dressing and then into your greens. It lowers the amount used significantly. Going to Olive Garden? Take a look at the Garden Fare menu which has a range of dishes from low fat to gluten free or no sugar added.
Breading, frying and cream sauces add calories to your backside so less is more when it comes to healthy selections. Meeting at Seasons 52? All of the menu items contain 475 calories or less.
You can tell that I’m a big fan of reviewing menus online. Why? Because many of you have told me that you love to eat out but have high blood pressure, high cholesterol or need gluten-free choices. Checking the menu before you go puts you in control of your health and what you eat. You make decisions based on what’s right for you.
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.
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