Philadelphia menu labeling
Last week, the Philadelphia City Council passed a law requiring restaurants with more than 15 locations in the city to list multiple nutritional components on their menus beginning in January 2010. Included in this requirement is calories, saturated and trans fat, sodium, and carbohydrates. The Pennsylvania Restaurant Association is opposed to the ruling and plans to ask for an amendment in the next year that would allow for the nutrition facts to be printed on a separate brochure, if the restaurant chooses. The measure was passed with strong support by the council members and PRA does not feel they can persuade the council to overturn the decision. Various consumer groups have spoken in favor of the ruling.
Wednesday, November 19, 2008
Tuesday, November 4, 2008
Fun with Fusilli
Fusilli with Spinach and Asiago Cheese
1 lb fusilli pasta (whole wheat)
1/8 cup olive oil
1-2 garlic cloves (chopped)
8-16 oz cherry tomatoes (can use canned)
3/4 cup grated asiago/Parmesan cheese
Salt/Pepper to taste
9oz fresh spinach (can use more)
1/2 cup pasta water reserve
Heat oil, add garlic, spinach and tomatoes. Cook until spinach wilts (2-3 minutes). Add pasta. Add cheese, salt and pepper. May need to add water.
1 lb fusilli pasta (whole wheat)
1/8 cup olive oil
1-2 garlic cloves (chopped)
8-16 oz cherry tomatoes (can use canned)
3/4 cup grated asiago/Parmesan cheese
Salt/Pepper to taste
9oz fresh spinach (can use more)
1/2 cup pasta water reserve
Heat oil, add garlic, spinach and tomatoes. Cook until spinach wilts (2-3 minutes). Add pasta. Add cheese, salt and pepper. May need to add water.
Thursday, October 9, 2008
Wednesday, October 1, 2008
World Vegetarian Day
My calendar says today is World Vegetarian Day.
Celebrate with a healthy vegetarian dinner tonight.
http://www.vrg.org/
If you are interested in testing your vegetarian knowledge try this test. (not for wellness challenge, but I only got 13 out of 20 correct and I was a vegetarian for 5 years)
http://www.vrg.org/cgi-vrg/game.cgi
Another source for recipes.
http://allrecipes.com/Recipes/Everyday-Cooking/Vegetarian/Main.aspx
My personal favorite is a large salad with beans in place of meat.
Have a great day.
Celebrate with a healthy vegetarian dinner tonight.
http://www.vrg.org/
If you are interested in testing your vegetarian knowledge try this test. (not for wellness challenge, but I only got 13 out of 20 correct and I was a vegetarian for 5 years)
http://www.vrg.org/cgi-vrg/game.cgi
Another source for recipes.
http://allrecipes.com/Recipes/Everyday-Cooking/Vegetarian/Main.aspx
My personal favorite is a large salad with beans in place of meat.
Have a great day.
Thursday, September 18, 2008
One healthy salad + good company = a great lunch.
Wednesday, September 17, 2008
Healthy living cuts premature death risk in half
To learn more check out the link below.
http://www.reuters.com/article/healthNews/idUSN1650682620080917?feedType=nl&feedName=ushealth1100
http://www.reuters.com/article/healthNews/idUSN1650682620080917?feedType=nl&feedName=ushealth1100
Tuesday, September 16, 2008
3 Habits For Highly Effective Weight Loss
The key to shedding pounds—and keeping them off—could lie in our everyday habits.
By The American Institute for Cancer Research
With more than two-thirds of American adults overweight or obese, many people are searching for ways to lose weight—and possibly decrease the risk of cancer at the same time. According to some recently published studies, the key to shedding pounds and keeping them off may lie in our everyday habits.
Here are three behavioral strategies that may help:
Pick Up a Pen: Tracking what you eat in a food diary can lead to shedding more pounds, according to a study published this month in the American Journal of Preventive Medicine. In the study, approximately 1,700 participants were asked to restrict calories, exercise at moderate intensity levels, attend group sessions, and follow a diet high in fruit and vegetables aimed at stopping hypertension (the DASH diet). After six months, more than two-thirds of the participants lost at least nine pounds. The biggest weight loss was experienced by those who kept the most extensive food records every week. Other behaviors associated with increased weight loss include more minutes spent exercising and attending group sessions.
Avoid Weekend Pitfalls: Does this sound like you? Weekdays it's a healthy pattern of calorie-cutting and exercising: Weekends, not so much. This pattern, according to a study published in this month's Obesity, may be the reason behind your slower-than-expected weight loss. In the study, 48 adults were assigned to two groups for a year—one group that restricted calories, and one that exercised daily. Daily weight changes, calorie intake, and activity levels were measured for weekends and weekdays. During weekdays, both groups were burning more calories than they were consuming, which leads to weight loss. Yet on weekends, both groups ate more calories compared to weekday consumption and the exercise group was less active, which prevented them from losing weight.
Integrate Small Changes: Whether it's adding one more vegetable or another hundred steps to your day, a new study suggests that focusing on small, cumulative changes can make significant differences in weight loss and maintenance. Published in the Annals of Behavioral Medicine, the study compared weight loss and maintenance between a standard weight loss group, and a group that selected healthful, small changes that would fit into the individuals' lives. Both groups received the same amount of time with counselors and exercise training programs over the course of four months. After another three months of no meetings, the small-change group kept significantly more weight off than the standard-diet group.
A Healthy Weight for Health
The record numbers of overweight people today come at a time when the evidence linking excess body fat to cancer risk is stronger than ever before. AICR's expert report found that carrying excess body fat is convincingly associated to an increased risk of six types of cancer, including:
pancreatic
colorectal
post-menopausal breast cancer.
Yet while the end goal of reaching a healthy weight may be the same, nutritionists agree there is no one correct way to reach that goal. "In the struggle to lose weight, every individual faces their own unique motivators and barriers," says AICR Nutritionist Sarah Wally. "Not every weight loss strategy will work for every person, but experimenting with different behavioral approaches allows you to find the one(s) that best suits your needs."
For tips on how weekends can help you meet health goals, AICR Nutrition Advisor Karen Collins offers a column. Once you are a healthy weight, try these strategies in Staying Lean for Cancer Prevention to maintain your weight.
Provided by American Institute of Cancer Research
By The American Institute for Cancer Research
With more than two-thirds of American adults overweight or obese, many people are searching for ways to lose weight—and possibly decrease the risk of cancer at the same time. According to some recently published studies, the key to shedding pounds and keeping them off may lie in our everyday habits.
Here are three behavioral strategies that may help:
Pick Up a Pen: Tracking what you eat in a food diary can lead to shedding more pounds, according to a study published this month in the American Journal of Preventive Medicine. In the study, approximately 1,700 participants were asked to restrict calories, exercise at moderate intensity levels, attend group sessions, and follow a diet high in fruit and vegetables aimed at stopping hypertension (the DASH diet). After six months, more than two-thirds of the participants lost at least nine pounds. The biggest weight loss was experienced by those who kept the most extensive food records every week. Other behaviors associated with increased weight loss include more minutes spent exercising and attending group sessions.
Avoid Weekend Pitfalls: Does this sound like you? Weekdays it's a healthy pattern of calorie-cutting and exercising: Weekends, not so much. This pattern, according to a study published in this month's Obesity, may be the reason behind your slower-than-expected weight loss. In the study, 48 adults were assigned to two groups for a year—one group that restricted calories, and one that exercised daily. Daily weight changes, calorie intake, and activity levels were measured for weekends and weekdays. During weekdays, both groups were burning more calories than they were consuming, which leads to weight loss. Yet on weekends, both groups ate more calories compared to weekday consumption and the exercise group was less active, which prevented them from losing weight.
Integrate Small Changes: Whether it's adding one more vegetable or another hundred steps to your day, a new study suggests that focusing on small, cumulative changes can make significant differences in weight loss and maintenance. Published in the Annals of Behavioral Medicine, the study compared weight loss and maintenance between a standard weight loss group, and a group that selected healthful, small changes that would fit into the individuals' lives. Both groups received the same amount of time with counselors and exercise training programs over the course of four months. After another three months of no meetings, the small-change group kept significantly more weight off than the standard-diet group.
A Healthy Weight for Health
The record numbers of overweight people today come at a time when the evidence linking excess body fat to cancer risk is stronger than ever before. AICR's expert report found that carrying excess body fat is convincingly associated to an increased risk of six types of cancer, including:
pancreatic
colorectal
post-menopausal breast cancer.
Yet while the end goal of reaching a healthy weight may be the same, nutritionists agree there is no one correct way to reach that goal. "In the struggle to lose weight, every individual faces their own unique motivators and barriers," says AICR Nutritionist Sarah Wally. "Not every weight loss strategy will work for every person, but experimenting with different behavioral approaches allows you to find the one(s) that best suits your needs."
For tips on how weekends can help you meet health goals, AICR Nutrition Advisor Karen Collins offers a column. Once you are a healthy weight, try these strategies in Staying Lean for Cancer Prevention to maintain your weight.
Provided by American Institute of Cancer Research
Monday, September 15, 2008
Eat Dinner wtih your Children.
September 22, 2008
Family Day - A Day to Eat Dinner with Your ChildrenTM is a national movement to inform parents that the parental engagement fostered during frequent family dinners is an effective tool to help keep America’s kids substance free. Family Day reminds parents that Dinner Makes A Difference!
http://casafamilyday.org/familyday/
Family Day - A Day to Eat Dinner with Your ChildrenTM is a national movement to inform parents that the parental engagement fostered during frequent family dinners is an effective tool to help keep America’s kids substance free. Family Day reminds parents that Dinner Makes A Difference!
http://casafamilyday.org/familyday/
Thursday, September 11, 2008
September is National Cholesterol Awarness Month
Cholesterol can be both good and bad, so it's important to learn the facts about what cholesterol is, how it affects your health and how to manage your blood cholesterol levels.
Here are some common misconceptions, along with the true story, about cholesterol.
1. My choices about diet and physical activity are responsible for my cholesterol level.
Diet and physical activity contribute to overall blood cholesterol levels as well as the cholesterol that is made naturally by the body. The amount of LDL (bad) cholesterol in the blood is controlled in two important places — the liver and the intestines. The liver produces cholesterol (using it to make digestive — or bile — acids) and also removes cholesterol from the blood. The intestines absorb cholesterol, which comes from food and from bile. For some people, the liver produces more cholesterol than the intestines absorb. If this is the case for you, your physician may prescribe medicine to manage your cholesterol. However, a heart-healthy diet and regular physical activity are important to everyone for maintaining cardiovascular health. Have your cholesterol tested and work with your healthcare professionals on the plan that's best for you. Learn more about the sources of cholesterol.
2. Using margarine instead of butter will help lower my cholesterol.
Both margarine and butter are high in fat, so use both in moderation. From a dietary perspective, the major factor affecting blood cholesterol is how much saturated fat and trans fat is in the food. Limiting food high in saturated fat and trans fat may help lower your LDL (bad) cholesterol. Most vegetable oils and soft or liquid margarines have less saturated and trans fat than the solid spreads have, and are preferable to the stick forms of margarine for a heart-healthy diet. When selecting a margarine, it's best to choose one that has “0 g trans fat” on the Nutrition Facts label. Remember that one change — like switching from butter to soft margarine — is a good step, but may not be enough to reduce your cholesterol to healthy levels. Other diet and lifestyle changes or medication may be needed, as your doctor recommends. Learn more about eating a healthy diet.
3. Thin people don’t have to worry about high cholesterol.
Any type of body can have high cholesterol. Overweight people are more likely to have high cholesterol, but thin people should also have their cholesterol checked regularly. Often people who don’t gain weight easily are less aware of how much saturated and trans fat they eat. Nobody can “eat anything they want” and stay heart healthy. Have your cholesterol checked regularly regardless of your weight, physical activity and diet. Learn more about what you can do to manage your cholesterol levels.
4. My doctor hasn’t said anything about my cholesterol, so I don’t have to worry.
Your health is your responsibility. Ask your healthcare professional if your cholesterol needs to be tested. Learn how to interpret all the numbers, including HDL (good) cholesterol, LDL (bad) cholesterol and triglyceride levels. If you’re in a high or borderline-high range, discuss options with your physician. Depending on your risk profile and your cholesterol levels, your doctor may recommend diet and lifestyle changes and/or medication. Follow all of your doctor's instructions, and have your cholesterol retested as your doctor recommends. See a list of questions to ask your doctor about cholesterol.
5. Since the nutrition label on my favorite food says there’s no cholesterol, I can be sure that it’s a “heart-healthy” choice.
Nutrition labels on food are very helpful when choosing heart-healthy foods, but you need to know what to look for. Many “low-cholesterol” foods contain high levels of saturated fat and/or trans fat — both of which contribute to high blood cholesterol. Even foods that claim to be “low-fat” may have a higher fat content than expected. Look for the amount of saturated fat, trans fat, cholesterol and total calories in a serving of the product. Also check how much a serving is. Often it’s smaller than you think. The first ingredient listed is the one used most in the product, so choose products where fats and oils appear later in the ingredient listing. The Food and Drug Administration now requires foods to be labeled for trans fats. Trans fats are found in variable amounts in most foods made with partially hydrogenated oils such as baked goods, cakes, cookies, crackers, pastries, pies, muffins, doughnuts, fried foods, shortening and some margarines and dairy products. Know your fats.
6. Since I started taking medication for my high cholesterol, I don’t have to worry about what I eat.
Drug therapy is usually prescribed for those who — despite adequate dietary changes, regular physical activity and weight loss — still have elevated levels of cholesterol, or those who have elevated risks for heart disease and stroke. Modern medications have come a long way in helping to control blood cholesterol levels, and some can target the cholesterol that your body makes on its own. But making diet and lifestyle changes — as well as taking the medication your doctor prescribes — is the best way to help prevent heart disease. You should still eat a heart-healthy diet and get at least 30 minutes of moderately vigorous physical activity on five or more days of the week. It’s also very important to take your medication exactly as your doctor has instructed so it can work most efficiently. Get tips for taking your medicines.
7. I recently read that eggs aren’t so bad for your cholesterol after all, so I guess I can go back to having my two eggs for breakfast every morning.
One egg contains about 213 milligrams of dietary cholesterol. The daily recommended cholesterol limit is less than 300 milligrams for people with normal LDL (bad) cholesterol levels. An egg can fit within heart-healthy guidelines for those people only if cholesterol from other sources — such as meats, poultry and dairy products — is limited. For example, eating one egg for breakfast, drinking two cups of coffee with one tablespoon of half-and-half each, lunching on four ounces of lean turkey breast without skin and one tablespoon of mayonnaise, and having a 6-ounce serving of broiled, short loin porterhouse steak for dinner would account for about 510 mg of dietary cholesterol that day — nearly twice the recommended limit. If you’re going to eat an egg every morning, substitute vegetables for some of the meat, or drink your coffee without half-and-half in the example above. And remember that many other foods, especially baked goods, are prepared with eggs — and those eggs count toward your daily cholesterol limit. People with high LDL blood cholesterol levels or who are taking a blood cholesterol-lowering medication should eat less than 200 mg of cholesterol per day. Learn more about cooking for lower cholesterol.
8. I’m a woman so I don’t have to worry about high cholesterol. It's a man’s problem.
Premenopausal women are usually protected from high LDL (bad) levels of cholesterol, because the female hormone estrogen tends to raise HDL (good) cholesterol levels. But cholesterol levels tend to increase as you age, and postmenopausal women may find that even a heart-healthy diet and regular physical activity aren’t enough to keep their cholesterol from rising. If you’re approaching menopause, it’s especially important to have your cholesterol checked and talk with your doctor about your options. You may still have high cholesterol levels even if you eat a heart-healthy diet, stay active, watch your weight and don't smoke or breathe others' smoke. If lifestyle changes alone don't work, your doctor may prescribe a cholesterol-lowering medication — be sure to take it as instructed. Learn more about women and cholesterol.
9. You don’t need to have your cholesterol checked until you reach middle age.
Everyone should start getting a cholesterol test at age 20, but it’s a good idea to start having cholesterol checked at an early age. Even children, especially those in families with a history of heart disease, can have high cholesterol levels. And evidence exists that these children are at greater risk for developing heart disease as adults. Lack of regular physical activity, poor dietary habits and genetics can all affect a child’s cholesterol levels. Parents and caregivers can help kids develop a heart-healthy lifestyle by serving foods low in saturated fat, trans fats and cholesterol; encouraging at least 60 minutes of physical activity on most (and preferably all) days; and stressing the importance of avoiding tobacco products. Learn more about safe levels of cholesterol in children.
Source: American Heart Association
Here are some common misconceptions, along with the true story, about cholesterol.
1. My choices about diet and physical activity are responsible for my cholesterol level.
Diet and physical activity contribute to overall blood cholesterol levels as well as the cholesterol that is made naturally by the body. The amount of LDL (bad) cholesterol in the blood is controlled in two important places — the liver and the intestines. The liver produces cholesterol (using it to make digestive — or bile — acids) and also removes cholesterol from the blood. The intestines absorb cholesterol, which comes from food and from bile. For some people, the liver produces more cholesterol than the intestines absorb. If this is the case for you, your physician may prescribe medicine to manage your cholesterol. However, a heart-healthy diet and regular physical activity are important to everyone for maintaining cardiovascular health. Have your cholesterol tested and work with your healthcare professionals on the plan that's best for you. Learn more about the sources of cholesterol.
2. Using margarine instead of butter will help lower my cholesterol.
Both margarine and butter are high in fat, so use both in moderation. From a dietary perspective, the major factor affecting blood cholesterol is how much saturated fat and trans fat is in the food. Limiting food high in saturated fat and trans fat may help lower your LDL (bad) cholesterol. Most vegetable oils and soft or liquid margarines have less saturated and trans fat than the solid spreads have, and are preferable to the stick forms of margarine for a heart-healthy diet. When selecting a margarine, it's best to choose one that has “0 g trans fat” on the Nutrition Facts label. Remember that one change — like switching from butter to soft margarine — is a good step, but may not be enough to reduce your cholesterol to healthy levels. Other diet and lifestyle changes or medication may be needed, as your doctor recommends. Learn more about eating a healthy diet.
3. Thin people don’t have to worry about high cholesterol.
Any type of body can have high cholesterol. Overweight people are more likely to have high cholesterol, but thin people should also have their cholesterol checked regularly. Often people who don’t gain weight easily are less aware of how much saturated and trans fat they eat. Nobody can “eat anything they want” and stay heart healthy. Have your cholesterol checked regularly regardless of your weight, physical activity and diet. Learn more about what you can do to manage your cholesterol levels.
4. My doctor hasn’t said anything about my cholesterol, so I don’t have to worry.
Your health is your responsibility. Ask your healthcare professional if your cholesterol needs to be tested. Learn how to interpret all the numbers, including HDL (good) cholesterol, LDL (bad) cholesterol and triglyceride levels. If you’re in a high or borderline-high range, discuss options with your physician. Depending on your risk profile and your cholesterol levels, your doctor may recommend diet and lifestyle changes and/or medication. Follow all of your doctor's instructions, and have your cholesterol retested as your doctor recommends. See a list of questions to ask your doctor about cholesterol.
5. Since the nutrition label on my favorite food says there’s no cholesterol, I can be sure that it’s a “heart-healthy” choice.
Nutrition labels on food are very helpful when choosing heart-healthy foods, but you need to know what to look for. Many “low-cholesterol” foods contain high levels of saturated fat and/or trans fat — both of which contribute to high blood cholesterol. Even foods that claim to be “low-fat” may have a higher fat content than expected. Look for the amount of saturated fat, trans fat, cholesterol and total calories in a serving of the product. Also check how much a serving is. Often it’s smaller than you think. The first ingredient listed is the one used most in the product, so choose products where fats and oils appear later in the ingredient listing. The Food and Drug Administration now requires foods to be labeled for trans fats. Trans fats are found in variable amounts in most foods made with partially hydrogenated oils such as baked goods, cakes, cookies, crackers, pastries, pies, muffins, doughnuts, fried foods, shortening and some margarines and dairy products. Know your fats.
6. Since I started taking medication for my high cholesterol, I don’t have to worry about what I eat.
Drug therapy is usually prescribed for those who — despite adequate dietary changes, regular physical activity and weight loss — still have elevated levels of cholesterol, or those who have elevated risks for heart disease and stroke. Modern medications have come a long way in helping to control blood cholesterol levels, and some can target the cholesterol that your body makes on its own. But making diet and lifestyle changes — as well as taking the medication your doctor prescribes — is the best way to help prevent heart disease. You should still eat a heart-healthy diet and get at least 30 minutes of moderately vigorous physical activity on five or more days of the week. It’s also very important to take your medication exactly as your doctor has instructed so it can work most efficiently. Get tips for taking your medicines.
7. I recently read that eggs aren’t so bad for your cholesterol after all, so I guess I can go back to having my two eggs for breakfast every morning.
One egg contains about 213 milligrams of dietary cholesterol. The daily recommended cholesterol limit is less than 300 milligrams for people with normal LDL (bad) cholesterol levels. An egg can fit within heart-healthy guidelines for those people only if cholesterol from other sources — such as meats, poultry and dairy products — is limited. For example, eating one egg for breakfast, drinking two cups of coffee with one tablespoon of half-and-half each, lunching on four ounces of lean turkey breast without skin and one tablespoon of mayonnaise, and having a 6-ounce serving of broiled, short loin porterhouse steak for dinner would account for about 510 mg of dietary cholesterol that day — nearly twice the recommended limit. If you’re going to eat an egg every morning, substitute vegetables for some of the meat, or drink your coffee without half-and-half in the example above. And remember that many other foods, especially baked goods, are prepared with eggs — and those eggs count toward your daily cholesterol limit. People with high LDL blood cholesterol levels or who are taking a blood cholesterol-lowering medication should eat less than 200 mg of cholesterol per day. Learn more about cooking for lower cholesterol.
8. I’m a woman so I don’t have to worry about high cholesterol. It's a man’s problem.
Premenopausal women are usually protected from high LDL (bad) levels of cholesterol, because the female hormone estrogen tends to raise HDL (good) cholesterol levels. But cholesterol levels tend to increase as you age, and postmenopausal women may find that even a heart-healthy diet and regular physical activity aren’t enough to keep their cholesterol from rising. If you’re approaching menopause, it’s especially important to have your cholesterol checked and talk with your doctor about your options. You may still have high cholesterol levels even if you eat a heart-healthy diet, stay active, watch your weight and don't smoke or breathe others' smoke. If lifestyle changes alone don't work, your doctor may prescribe a cholesterol-lowering medication — be sure to take it as instructed. Learn more about women and cholesterol.
9. You don’t need to have your cholesterol checked until you reach middle age.
Everyone should start getting a cholesterol test at age 20, but it’s a good idea to start having cholesterol checked at an early age. Even children, especially those in families with a history of heart disease, can have high cholesterol levels. And evidence exists that these children are at greater risk for developing heart disease as adults. Lack of regular physical activity, poor dietary habits and genetics can all affect a child’s cholesterol levels. Parents and caregivers can help kids develop a heart-healthy lifestyle by serving foods low in saturated fat, trans fats and cholesterol; encouraging at least 60 minutes of physical activity on most (and preferably all) days; and stressing the importance of avoiding tobacco products. Learn more about safe levels of cholesterol in children.
Source: American Heart Association
For your parents
Try these essential nutrients as you age
September 10, 2008 - Many seniors are taking charge of their health by choosing the right Medicare plan to meet their personal health needs.But that's not the only way to take charge of your health. Many seniors are doing so by eating foods their body needs as they age.The following is some food for thought: As you get older, your body doesn't need as many calories, according to the American Dietetic Association. That's because it uses energy at a slower rate. Calorie needs may vary from person to person.What is true for everyone is that he or she needs to make those calories count because all of us need nutrients. Experts say the following eight essential nutrients can help you stay healthy.
• Protein — Older adults need at least five ounces, or two servings of protein a day. You can get that protein from meat or dairy — milk, cheese and also yogurt supply protein. Try other protein sources, such as eggs, beans and peanut butter.
• Vitamin D — Vitamin D helps deposit calcium in bones and keeps bones strong.The body makes vitamin D after sunlight hits the skin. Twenty to 30 minutes of sun exposure two to three times per week is plenty. Most milk and cereals are fortified with vitamin D.
• Calcium — It's never too late to consume more calcium. If you are over age 50, you should get at least 1,200 milligrams of calcium each day. Milk, cheese and yogurt are the best sources of calcium.Dark green, leafy vegetables, calcium-fortified fruit juices and cereal also have a lot of calcium.
• Vitamin A — Dark green, leafy and yellow and orange vegetables — such as cantaloupe, carrots and yellow squash — all help eyes adjust to dim light and protect skin tissues.
• Vitamin C — One common problem with aging is iron deficiency. It can lead to anemia. Eating vitamin C in iron-rich foods helps your body absorb iron. Choose iron-enriched cereals, beans, whole grains, lean meat and poultry. Eat vitamin C-rich fruit — such as oranges, guava or papaya — or fruit juice at meals.
• Folate — It helps red blood cells develop to carry oxygen through the blood.Good sources are kidney beans, spinach, strawberries, green peas, broccoli and romaine lettuce.
• Vitamin B12 — Too little vitamin B12 can also lead to anemia. Eat meat, poultry, fish, eggs and dairy foods for this vitamin.
• Water — Older adults need at least eight eight-ounce cups of fluids per day — especially water. Remember that juice, milk and soup offer other nutrients as well.
Source: http://www.callnewspapers.com/Articles-i-2008-09-10-225665.112112_Try_these_essential_nutrients_as_you_age.html
September 10, 2008 - Many seniors are taking charge of their health by choosing the right Medicare plan to meet their personal health needs.But that's not the only way to take charge of your health. Many seniors are doing so by eating foods their body needs as they age.The following is some food for thought: As you get older, your body doesn't need as many calories, according to the American Dietetic Association. That's because it uses energy at a slower rate. Calorie needs may vary from person to person.What is true for everyone is that he or she needs to make those calories count because all of us need nutrients. Experts say the following eight essential nutrients can help you stay healthy.
• Protein — Older adults need at least five ounces, or two servings of protein a day. You can get that protein from meat or dairy — milk, cheese and also yogurt supply protein. Try other protein sources, such as eggs, beans and peanut butter.
• Vitamin D — Vitamin D helps deposit calcium in bones and keeps bones strong.The body makes vitamin D after sunlight hits the skin. Twenty to 30 minutes of sun exposure two to three times per week is plenty. Most milk and cereals are fortified with vitamin D.
• Calcium — It's never too late to consume more calcium. If you are over age 50, you should get at least 1,200 milligrams of calcium each day. Milk, cheese and yogurt are the best sources of calcium.Dark green, leafy vegetables, calcium-fortified fruit juices and cereal also have a lot of calcium.
• Vitamin A — Dark green, leafy and yellow and orange vegetables — such as cantaloupe, carrots and yellow squash — all help eyes adjust to dim light and protect skin tissues.
• Vitamin C — One common problem with aging is iron deficiency. It can lead to anemia. Eating vitamin C in iron-rich foods helps your body absorb iron. Choose iron-enriched cereals, beans, whole grains, lean meat and poultry. Eat vitamin C-rich fruit — such as oranges, guava or papaya — or fruit juice at meals.
• Folate — It helps red blood cells develop to carry oxygen through the blood.Good sources are kidney beans, spinach, strawberries, green peas, broccoli and romaine lettuce.
• Vitamin B12 — Too little vitamin B12 can also lead to anemia. Eat meat, poultry, fish, eggs and dairy foods for this vitamin.
• Water — Older adults need at least eight eight-ounce cups of fluids per day — especially water. Remember that juice, milk and soup offer other nutrients as well.
Source: http://www.callnewspapers.com/Articles-i-2008-09-10-225665.112112_Try_these_essential_nutrients_as_you_age.html
Wednesday, August 27, 2008
Start with an Appetizer
Research shows that if you eat a low-calorie appetizer before a meal, you will eat FEWER total calories during the meal. Start your meals with a broth-based soup or a green salad without a large amount of cheese, croutons, or dressing.
Monday, August 25, 2008
T-Shirt Winners
Congratulations to
Donna Cummings
Sharon Fischer
Molly Fox
Nichole Krafve
Linda Payton
Sandy Meyer
Carol Smith
Marilyn Smith
Pat Wagner
Carrie Weatherholt
Donna Cummings
Sharon Fischer
Molly Fox
Nichole Krafve
Linda Payton
Sandy Meyer
Carol Smith
Marilyn Smith
Pat Wagner
Carrie Weatherholt
Thursday, August 21, 2008
Cheesy Sausage Casserole
Cheesy Sausage Casserole
Ingredients
2-2.5 cups egg substitute
1 cup cottage cheese (low-fat or regular)
1/4 cup milk (skim or 2%)
1 teaspoon dried oregano leaves
1/4 teaspoon garlic powder
1/4 teaspoon salt (optional, the sausage is salty enough)
1/4 teaspoon pepper
1 package (10oz) frozen chopped spinach, thawed and well drained (important step)
1 1/2 cups (6oz) shredded cheddar cheese or mozzarella cheese
6 Breakfast Morningstar Farms veggie breakfast sausage patties, thawed and crumbled
1/2 cup sliced green onions
(8 cherry tomatoes and 8 fresh parsley springs optional)
Directions:
In a large bowl beat together eggs, cottage cheese, milk oregano, garlic powder, salt and pepper.
Squeeze excess moister out of spinach. Stir spinach, cheddar cheese, patties and onions into egg mixture. Pour into 13x9 2-inch baking dish coated with cooking spray.
Bake at 325 for 35-40 minutes. Let stand for 10 minutes before serving.
Cut into 8 squares to serve. Garnish with cherry tomatoes and parsley, if desired.
Each square:
170 calories
4 grams fat
1.5 grams saturated fat
5mg cholesterol
690 mg sodium
8 g Total carbohydrates
2 g fiber
3 g sugar
22 g protein
35% vit A
15% vit C
15% calcium
15% iron
Ingredients
2-2.5 cups egg substitute
1 cup cottage cheese (low-fat or regular)
1/4 cup milk (skim or 2%)
1 teaspoon dried oregano leaves
1/4 teaspoon garlic powder
1/4 teaspoon salt (optional, the sausage is salty enough)
1/4 teaspoon pepper
1 package (10oz) frozen chopped spinach, thawed and well drained (important step)
1 1/2 cups (6oz) shredded cheddar cheese or mozzarella cheese
6 Breakfast Morningstar Farms veggie breakfast sausage patties, thawed and crumbled
1/2 cup sliced green onions
(8 cherry tomatoes and 8 fresh parsley springs optional)
Directions:
In a large bowl beat together eggs, cottage cheese, milk oregano, garlic powder, salt and pepper.
Squeeze excess moister out of spinach. Stir spinach, cheddar cheese, patties and onions into egg mixture. Pour into 13x9 2-inch baking dish coated with cooking spray.
Bake at 325 for 35-40 minutes. Let stand for 10 minutes before serving.
Cut into 8 squares to serve. Garnish with cherry tomatoes and parsley, if desired.
Each square:
170 calories
4 grams fat
1.5 grams saturated fat
5mg cholesterol
690 mg sodium
8 g Total carbohydrates
2 g fiber
3 g sugar
22 g protein
35% vit A
15% vit C
15% calcium
15% iron
Tuesday, August 19, 2008
Tuesday, August 12, 2008
Eating Out- Nutrient Rich Food Coalition
Eating Out
Whether you're at the drive-through window, the office cafeteria or a fine dining restaurant, you can eat the nutrient-rich way. It's easy to do when you make the following choices..
At the Fast Food Place...
Entrée salads with grilled chicken and low-calorie dressing.
Bean burritos or grilled steak tacos with lots of lettuce and tomato.
Baked potatoes topped with broccoli or chili and a sprinkling of shredded cheese.
Yogurt parfaits made with strawberries and blueberries.
Low-fat or fat-free regular or flavored milk or 100% orange juice.
In the Office Cafeteria...
Oatmeal, shredded wheat or raisin bran cereal.
Whole grain bagel or English muffin with peanut butter or a slice of low-fat cheese.
Omelet filled with tomatoes, mushrooms and spinach (or any veggie) paired with toast.
Lean roast beef, ham or turkey sandwich piled high with veggies on whole-grain bread.
A salad bar creation of dark greens and other colorful veggies, avocado slices, sunflower seeds and fruit. Top with low-fat dressing.
When Dining Out...
Salads made with deep greens such as spinach, arugula and romaine lettuce.
Lean entrees such as beef sirloin, pork tenderloin, skinless turkey breast, fish or seafood. Ask for sauces on the side.
Baked potatoes topped with salsa or grilled veggies.
Stir fries loaded with broccoli, carrots, cabbage and peppers plus lean beef, lean pork, skinless chicken breast or tofu.
Dishes made with brown rice, wild rice or whole wheat pasta.
Eating on the Go
It's easy to eat the nutrient-rich way — even when you're in a time crunch. Try these ideas the next time hunger strikes when you're on the go.
Fast Snacks on the Home Front
Whole grain cereal mixed into fruit-flavored low-fat yogurt.
Lean roast beef, ham or turkey rolled up in a whole wheat tortilla plus a handful of cherry tomatoes.
A scoop of low-fat or fat-free cottage cheese with sliced strawberries or cantaloupe cubes. "Trail mix" made with bite-size shredded wheat squares, sunflower seeds and dried blueberries — or custom-create a mix with your own favorite ingredients).-->
100% orange juice in a single-serve container.
Potatoes sliced into French fry shapes and baked at 450 degrees for 25 minutes (turn once). Serve with salsa.
Quick Picks from the Vending Machine or Convenience Store
Protein-packed beef jerky.
Packages of baby carrots, broccoli florets or celery sticks.
Mozzarella cheese sticks.
Cereal bars or nutrition bars.
Low-fat or fat-free regular or flavored milks.
Make-it-through-the-Day Desk Drawer Stashes
Instant oatmeal packets in flavors such as cinnamon, apple, banana and blueberry.
Vegetable, bean, split pea or lentil soups in heat-and-serve cans or instant dry soup cups.
Small packs or cans of water-packed tuna and small cans of veggies (don't forget the can opener).
Light microwave popcorn. Bonus: Popcorn is a whole-grain food.
Raisins, dried apricots and single-serve shelf-stable containers of peaches or pears packed in water or juice. Produced by the Nutrient Rich Foods Coalition
© 2006, Cattlemen's Beef Board and National Cattlemen's Beef Association.
-->
Whether you're at the drive-through window, the office cafeteria or a fine dining restaurant, you can eat the nutrient-rich way. It's easy to do when you make the following choices..
At the Fast Food Place...
Entrée salads with grilled chicken and low-calorie dressing.
Bean burritos or grilled steak tacos with lots of lettuce and tomato.
Baked potatoes topped with broccoli or chili and a sprinkling of shredded cheese.
Yogurt parfaits made with strawberries and blueberries.
Low-fat or fat-free regular or flavored milk or 100% orange juice.
In the Office Cafeteria...
Oatmeal, shredded wheat or raisin bran cereal.
Whole grain bagel or English muffin with peanut butter or a slice of low-fat cheese.
Omelet filled with tomatoes, mushrooms and spinach (or any veggie) paired with toast.
Lean roast beef, ham or turkey sandwich piled high with veggies on whole-grain bread.
A salad bar creation of dark greens and other colorful veggies, avocado slices, sunflower seeds and fruit. Top with low-fat dressing.
When Dining Out...
Salads made with deep greens such as spinach, arugula and romaine lettuce.
Lean entrees such as beef sirloin, pork tenderloin, skinless turkey breast, fish or seafood. Ask for sauces on the side.
Baked potatoes topped with salsa or grilled veggies.
Stir fries loaded with broccoli, carrots, cabbage and peppers plus lean beef, lean pork, skinless chicken breast or tofu.
Dishes made with brown rice, wild rice or whole wheat pasta.
Eating on the Go
It's easy to eat the nutrient-rich way — even when you're in a time crunch. Try these ideas the next time hunger strikes when you're on the go.
Fast Snacks on the Home Front
Whole grain cereal mixed into fruit-flavored low-fat yogurt.
Lean roast beef, ham or turkey rolled up in a whole wheat tortilla plus a handful of cherry tomatoes.
A scoop of low-fat or fat-free cottage cheese with sliced strawberries or cantaloupe cubes. "Trail mix" made with bite-size shredded wheat squares, sunflower seeds and dried blueberries — or custom-create a mix with your own favorite ingredients).-->
100% orange juice in a single-serve container.
Potatoes sliced into French fry shapes and baked at 450 degrees for 25 minutes (turn once). Serve with salsa.
Quick Picks from the Vending Machine or Convenience Store
Protein-packed beef jerky.
Packages of baby carrots, broccoli florets or celery sticks.
Mozzarella cheese sticks.
Cereal bars or nutrition bars.
Low-fat or fat-free regular or flavored milks.
Make-it-through-the-Day Desk Drawer Stashes
Instant oatmeal packets in flavors such as cinnamon, apple, banana and blueberry.
Vegetable, bean, split pea or lentil soups in heat-and-serve cans or instant dry soup cups.
Small packs or cans of water-packed tuna and small cans of veggies (don't forget the can opener).
Light microwave popcorn. Bonus: Popcorn is a whole-grain food.
Raisins, dried apricots and single-serve shelf-stable containers of peaches or pears packed in water or juice. Produced by the Nutrient Rich Foods Coalition
© 2006, Cattlemen's Beef Board and National Cattlemen's Beef Association.
-->
Dinner Ideas
Dinner Ideas
We created the following dinner ideas you can use as a basis for your own nutrient-rich meals. Combined with a healthy breakfast and lunch, they can help you meet the dietary guidelines set out by the USDA at MyPyramid.gov.
300-400 Calories
Good-for-You Grill: Marinate 3 ounces salmon in orange juice. Grill with 1/2 cup baby red potatoes, 1/2 cup onions and 6 asparagus spears tossed with 1 teaspoon olive oil. Serve with a crusty whole grain roll.
Palate-Pleasing Primavera: Sauté 2 teaspoons garlic in 1 tablespoon olive oil. Toss in 1/2 cup chopped tomatoes, 1/2 cup broccoli, 1/2 cup asparagus, 1/2 cup mushrooms and 2 tablespoons shredded carrots. Cook until the vegetables are tender. Mix with 1 cup cooked penne pasta and top with 2 tablespoons Parmesan cheese.
400-500 Calories
Very Veggie Pizza: Spread a 3-ounce whole grain pizza crust with 1/2 cup marinara sauce. Layer with thin slices of the following: 1/2 cup roasted potatoes, 1/2 cup red onions and 1/2 cup green and red peppers. Top with 1/2 cup shredded reduced-fat mozzarella cheese. Bake according to crust package directions.
Family Favorite: Top 1 cup cooked whole wheat pasta with 3 ounces cooked ground skinless turkey breast or 90-95% lean ground beef mixed with 1/2 cup Italian-style tomato sauce. Serve with 1 cup spinach salad tossed with 1 tablespoon low-fat Italian dressing.
Tip: To find your calorie needs based on your age, gender and activity level, go to MyPyramid.gov.Produced by the Nutrient Rich Foods Coalition
-->
We created the following dinner ideas you can use as a basis for your own nutrient-rich meals. Combined with a healthy breakfast and lunch, they can help you meet the dietary guidelines set out by the USDA at MyPyramid.gov.
300-400 Calories
Good-for-You Grill: Marinate 3 ounces salmon in orange juice. Grill with 1/2 cup baby red potatoes, 1/2 cup onions and 6 asparagus spears tossed with 1 teaspoon olive oil. Serve with a crusty whole grain roll.
Palate-Pleasing Primavera: Sauté 2 teaspoons garlic in 1 tablespoon olive oil. Toss in 1/2 cup chopped tomatoes, 1/2 cup broccoli, 1/2 cup asparagus, 1/2 cup mushrooms and 2 tablespoons shredded carrots. Cook until the vegetables are tender. Mix with 1 cup cooked penne pasta and top with 2 tablespoons Parmesan cheese.
400-500 Calories
Very Veggie Pizza: Spread a 3-ounce whole grain pizza crust with 1/2 cup marinara sauce. Layer with thin slices of the following: 1/2 cup roasted potatoes, 1/2 cup red onions and 1/2 cup green and red peppers. Top with 1/2 cup shredded reduced-fat mozzarella cheese. Bake according to crust package directions.
Family Favorite: Top 1 cup cooked whole wheat pasta with 3 ounces cooked ground skinless turkey breast or 90-95% lean ground beef mixed with 1/2 cup Italian-style tomato sauce. Serve with 1 cup spinach salad tossed with 1 tablespoon low-fat Italian dressing.
Tip: To find your calorie needs based on your age, gender and activity level, go to MyPyramid.gov.Produced by the Nutrient Rich Foods Coalition
-->
Wednesday, July 16, 2008
Good News!
Good News!
Eating fruits and vegetables helps people manage their weight! (Lose Weight)
To lose weight a person must eat fewer calories than what he or she expends. (I think we knew that)
People may not limit what they consume based on calories alone. Feeling full is one reason that people stop eating. Short-term studies indicate that the volume of food people eat at a meal is what makes them feel full and stop eating, rather than the calorie content of the food.
At the same calorie level, foods with low energy density (the relationship of calories to the weight of food) provided a greater volume of food, which may help people feel full at a meal while consuming fewer calories.
Translation: 100 grams of fresh broccoli has 34 calories (low in energy density), while 100 grams of plain spaghetti noodles has 157 calories (medium energy density) and 100 grams of bacon has 533 calories (high energy density).
Water and fiber increase the volume of foods and reduce energy density. In their natural state, fruits and vegetables have high water and fiber content and thus are low in calories and are low energy density.
Fruits and vegetables are good substitutes for foods of high energy density.
Many people believe that consuming high calorie foods will make them feel full, but a study by Duncan and colleagues1 provided contrary evidence. In their study 20 obese and nonobese people ate as much as they wanted over 5 days from a diet that alternated from low-energy-density (broccoli) to high-energy-density (bacon) foods. On the low-energy-density (broccoli) diet, the participants felt full with just 1570 calories per day. They needed 3000 calories per day to feel full on the high-energy-density (bacon) day.
Dietary fiber, regardless of source, has also been linked to weight regulation. A review summarizing the effects of high- versus low-fiber diet interventions found that the high-fiber diets in 20 of 22 studies resulted in weight loss.2 Using pooled data from 12 of the intervention studies that did no control energy intake, the authors found that the participants on the high-fiber diets lost significantly more weight than those on the lower-fiber diets. From those same studies it was found that an increase of 14 grams of fiber a day was associated with an average weight loss of 4.2lb over 3.8 months. These analyses highlight the importance of fiber-rich foods, such as fruits and vegetables, in weight reduction.
What does this mean for you?
To lose weight, people must eat fewer calories than they expend. Adding fruits and vegetables to an existing eating plan that supplies sufficient calories or has more calories than needed can cause the person to gain weight. Fruits and vegetables should be substituted for foods high in energy density.
To lower the energy density of foods, such as soups, sandwiches, and casseroles, substitute fruits and vegetables for some of the ingredients that have higher energy density, such as high-fat meats, cheese and pasta.
The way fruits and vegetables are prepared and consumed makes a big difference in their effect on weight. Techniques such as breading and frying, adding high-fat dressings and sauces and as part or a high-calorie dessert greatly increase the calorie and fat content of the dish even if it includes fruits and vegetables.
Whole fruit is lower in energy density and more satiating (full feeling) than fruit juices. Pulp-free fruit juices lose their fiber content in the process of juicing. For weight control purposes, the whole fruit contains more fiber and makes one feel fuller.
Are canned and frozen fruits and vegetables just as good as fresh? Frozen and canned fruits and vegetables are good options when fresh produce is not available. Consumers should be careful, however, to choose those without added sugar, syrup, cream sauces, or other ingredients that will increase calories, thereby raising their energy density. Additionally, consumers should be aware that frozen and canned fruits and vegetables sometimes contain added salt, which is not in fresh produce. Check your food labels.
Vegetables tend to lower in calories than fruit; thus substituting more vegetables than fruit for foods of higher energy density can be helpful in a weight management plan. It is recommended that people eat more servings of vegetables than fruits in a healthy eating plan.
If you are interested in reading the complete document, it is located in my learning library at my desk. 636-789-3372 ext 113 Carrie Weatherholt
Reference:
1Duncan KH, Bacon JA, Weinsier RL. The effects of high and low energy density diets on satiety, energy intake, and eating time of obese and nonobese subjects. Am J Clin Nutr 1983;37:763-7
2Howarth NC, Saltzman E, Roberts SB. Dietary fiber and weight regulation. Energy density of foods affects energy intake across multiple levels of fat content in lean and obese women. Am J Clin Nutr 2001;73:1010-1018
Tuesday, July 8, 2008
Top Three
Top three challengers as of 1:00pm July 8, 2008
Earlene Dwinell
Sharon Fischer
Carol Smith
Everyone is still very close. Keep up the great work!
Earlene Dwinell
Sharon Fischer
Carol Smith
Everyone is still very close. Keep up the great work!
Bite It Write It
Kaiser Permanente study finds keeping a food diary doubles diet weight loss
Keeping a food diary can double a person's weight loss according to a study from Kaiser Permanente's Center for Health Research. The findings, from one of the largest and longest running weight loss maintenance trials ever conducted, will be published in the August issue of the American Journal of Preventive Medicine.
Funded by the National Heart, Lung and Blood Institute at the National Institutes of Health, the study is one of the few studies to recruit a large percentage of African Americans as study participants (44 percent). African Americans have a higher risk of conditions that are aggravated by being overweight, including diabetes and heart disease. In this study, the majority of African American participants lost at least nine pounds of weight, which is higher than in previous studies.
"The more food records people kept, the more weight they lost," said lead author Jack Hollis Ph.D., a researcher at Kaiser Permanente's Center for Health Research in Portland, Ore. "Those who kept daily food records lost twice as much weight as those who kept no records. It seems that the simple act of writing down what you eat encourages people to consume fewer calories."
http://confitnews.blogspot.com/
Fun Lunch
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Thank you to everyone that participated in the
Fun Lunch in Arnold and Hillsboro.
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Mark your calendars for the next Fun Lunch
July 17 Hillsboro
July 24 Arnold
Ice cream and fresh fruit.
Monday, June 23, 2008
What is a Whole Grain?
What foods are in the grain group?
Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products. Grains are divided into 2 subgroups, whole grains and refined grains.
Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products. Grains are divided into 2 subgroups, whole grains and refined grains.
Whole grains contain the entire grain kernel -- the bran, germ, and endosperm. Examples include:
whole-wheat flour
bulgur (cracked wheat)
oatmeal
whole cornmeal
brown rice
bulgur (cracked wheat)
oatmeal
whole cornmeal
brown rice
Refined grains have been milled, a process that removes the bran and germ. This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins. Some examples of refined grain products are:
white flour
degermed cornmeal
white bread
white rice
white flour
degermed cornmeal
white bread
white rice
Most refined grains are enriched. This means certain B vitamins (thiamin, riboflavin, niacin, folic acid) and iron are added back after processing. Fiber is not added back to enriched grains. Check the ingredient list on refined grain products to make sure that the word “enriched” is included in the grain name. Some food products are made from mixtures of whole grains and refined grains.
What counts as a cup of vegetables and fruit?
What counts as a cup of vegetables?
In general, 1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens can be considered as 1 cup from the vegetable group. The chart lists specific amounts count as 1 cup of vegetables (in some cases equivalents for ½ cup are also shown) towards your recommended intake:
In general, 1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens can be considered as 1 cup from the vegetable group. The chart lists specific amounts count as 1 cup of vegetables (in some cases equivalents for ½ cup are also shown) towards your recommended intake:
What counts as a cup of fruit?
In general, 1 cup of fruit or 100% fruit juice, or ½ cup of dried fruit can be considered as 1 cup from the fruit group. The following specific amounts count as 1 cup of fruit (in some cases equivalents for ½ cup are also shown) towards your daily recommended intake:
In general, 1 cup of fruit or 100% fruit juice, or ½ cup of dried fruit can be considered as 1 cup from the fruit group. The following specific amounts count as 1 cup of fruit (in some cases equivalents for ½ cup are also shown) towards your daily recommended intake:
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