Saturday, July 17, 2010

Understanding Food Labels

Most of us find it a daunting task just to understand nutrition facts while choosing healthy foods. All those numbers and serving sizes, ugh! We have to remember that the size of the serving listed on the food package may not necessarily be the amount that we’re going to eat. Sometimes, the amount is way too much but more often, the portion is less than we expected.

Before we get into how to understand food labels, several portion tips to remember: one teaspoon of fat (45 calories) is about the size of a poker chip; 1 ½ ounce (125 calories) of cheese is about the size of 4 dice; One cup of whole wheat pasta or brown rice is about the size of a baseball.

Basically, when we’re checking out nutrition facts, one question we should ask ourselves is “how many servings am I eating?”. Remember to pay attention to the serving size and the amount of servings in the food package. For example, if one serving equals one cup and there are four servings in the whole package, you would be eating four cups if you ate the whole package – in essence, quadrupling the calories and the amounts of all other nutrients!

Tips to reading and understanding food labels:

1. Check calories: The number of servings you consume basically determines the amount of calories you actually eat. The percentage of fat should also be listed on the same line. However, a more useful tip would be to check what types of fat are contained in the package and how much of them there are (Tip #2).

2. Check type and amount of fat: Consuming too much saturated fat and cholesterol can increase one’s risk of certain chronic diseases, such as, diabetes, heart disease, cancer and obesity. You should keep in mind that the number of servings you consume determines the amount of fat you actually eat. While saturated fat and trans fat are listed separately, they are still included in the total amount of fat.

3. Check for fiber and sugar: You should look for foods that are high in fiber and low in sugar. A good goal for fiber would be 24-32 grams per day.
4. Check for sodium: According to the U.S. Dietary Guidelines, sodium intake should be limited to around 2,300mg/day. Most processed foods are very high in sodium.

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Wednesday, July 07, 2010

Go, Grow, Glow Principal for Healthy Living

You may think that nutrition is too difficult; that there are too many rules to keep in mind. Yes, there are a lot of target numbers, exceptions, nutrients, and more, but really it is simpler than you think.

How you feel when you are eating well is the ultimate way to track your nutrition. Instead of worrying about meeting the dietary guidelines for every nutrient, follow the Go, Grow, Glow Principal for healthy living.

In this principal, food requirements are broken down into three broad categories. Incorporating these three groups will bring you to a healthy, balanced state.

GO
Carbohydrates are the main source of energy in the body. They are broken down most readily and provide a quick boost of energy. It is best to choose whole grain carbohydrates because the processing to make white bread, flour, or rice removes a lot of the important nutrients. The part of the grain that is removed is where the fiber and many vitamins are housed. Fiber in whole grains helps to keep you feeling full longer and keeps your digestive track regular. Good choices of carbohydrates are brown rice, oatmeal, whole wheat bread, and quinoa. Aim to have around 45-55 % of total calories from carbohydrates.

GROW
Protein is the nutrient important for growth and development of the body. Protein is composed of various amino acids, which are the building blocks of muscle, cell structure, and DNA. The best choices are lean protein because they have less total fat and saturated fat. It is important to remember that protein can come from non-animal sources. Beans and nuts provide good low-fat options for vegetarians and meat eaters alike. Aim to have 20-30% of total calories from protein.

GLOW
A diet rich in plant-based foods is essential in maintaining a healthy glow. Fruits and vegetables are high nutrient dense without having high energy densities. This means that they have a lot of vitamins and minerals without a lot of fat and calories. Vitamins and minerals are important for physiological functioning to maintain all of the chemical reactions. Many vitamins also function as antioxidants, which are substances that go around collecting free radicals that would otherwise cause damage to the cells. Aim to have 4-5 servings per day of both fruits and vegetables.

 

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Saturday, June 26, 2010

Do You Need Water or a Sports Drink?

They taste good, are proven to hydrate, and provide you with electrolytes, so what’s wrong with consuming them on a regular basis? Nothing—if you’re performing vigorous exercise on a regular basis. Surprisingly, a large portion of the market for sports nutrition products, including sports drinks, are made up of a population who simply consume them casually without any type of physical activity to go with it. But while popular sports drinks are marketed everywhere and seem to appeal to everyone, their place in your diet should be something to consider.

Most sports drinks have been specially formulated to replenish lost electrolytes like sodium and potassium which can be lost in sweat but there are also contain carbohydrates and sugar typically making them a higher calorie drink. This is where issues can arise because those who simply drink them to enjoy the taste or think because a beverage is a sports drink it’s a healthy choice could be making a mistake. These drinks are still higher in calories and if not coupled with physical activity, could actually aid in weight gain. To understand if sports drinks fit into your lifestyle consider these three basic questions:

1. How often are you exercising?
2. How vigorous is the activity?
3. How much do you sweat?

If you participate in moderate to high intensity activity and you are sweating at a relatively high rate, a sports drink could help improve your performance and recovery. This is a good option because it can replace the lost electrolytes as a result of sweating and help replenish carbohydrate energy stores. If however, you are taking part in short duration, low to moderate intensity exercise, and you are trying to lose weight, good ole’ water will do the trick. I have seen people sabotage weight loss efforts by drinking too many calories throughout the day. Sports drinks are generally not necessary because your body simply has not lost a significant amount of electrolytes or burned up too much energy from carbohydrates to need immediate replacement. At this point, water is usually the best and most natural choice for hydration. Make sure to get 4-6 ounces for every 15-20 minutes of exercise to stay properly hydrated, especially if you’re performing physical activity in hot environments.

Research has shown that kids increase fluid intake when it is a sports drink so keep this in mind if you are out at the ballpark this summer. Personally, I give my kids sports drinks without any artificial sweeteners during most of their sporting events in the summer and also drink while I’m playing my tennis matches to help maintain my blood sugar and delay fatigue.

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Saturday, May 29, 2010

5 Simple Swaps for Coffee Lovers

When trying to cut calories and eat healthier, your morning cup o’ joe doesn’t have to be that one thing you’re going to try to eliminate completely to try to cut calories. If you’re a coffee lover, can you realistically imagine a morning without coffee? Below are 5 simple swaps you can make in your morning coffee today, without affecting your morning cravings (and the people around you) while cutting calories at the same time.

1. Switch to non-fat lattes. You can easily cut calories by up to half while still getting your caffeine boost by switching from whole to non-fat lattes (122 calories).
2. Use a smaller coffee mug. Put away all those gigantic mugs that hold up to 2-3 cups to help with portion sizes and prevent drinking away your calories (unless it’s water of course!). The bigger the mug, the more cream and sugar you’ll add.
3. Milk in place of creamer. Non-dairy creamers are considered a “free food” because they are low in calories (less than 20 calories). However, replacing creamer with milk can help fill you up (protein) and provide you with the calcium you need.
4. Ice, Ice, Coffee. Try brewing a pitcher ahead of time and putting it in the refrigerator for a quick and easy coffee fix when you’re in a rush. 1 cup of black coffee only has 5 calories and adding ice gives the illusion you’re drinking more while staying hydrated.
5. Go Decaffeinated. If you’re the type of person that doesn’t necessarily need the caffeine boost and just love the taste of coffee, try switching to decaffeinated coffee which contains a little caffeine but not enough to cause side effects such as anxiety, dizziness, headaches and jitters.

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Thursday, May 20, 2010

Top 12 Healthy Pantry Essentials

Mitzi Dulan, America’s Nutrition Expert® (http://www.nutritionexpert.com ), is a nationally recognized nutrition and wellness expert who has inspired millions to lose weight and get fit. Each week, Mitzi will be sharing her expertise and passion for eating healthy with the Body Basix nation…....

One of the easiest ways to eat healthier is to cook your own meals, as much as possible. That way, you know exactly what you are putting on your plates and in your mouths. The first step in cooking healthier meals is stocking your pantry full of healthy ingredients that you can incorporate into lots of different recipes. Here’s a list of some of my favorites!

Canned tomatoes are one of the most versatile items you can stock up on! Add them to stews, chili, or make your own pasta sauce.

Spice up your food with a well-stocked spice rack! Besides their numerous health benefits, using spices like cinnamon, oregano, thyme and ginger to flavor your food can help you reduce your salt intakes.

Frozen vegetables are great to keep on hand, especially when your favorite veggies are out of season or not available at the grocery store. Plus, research shows that they are just as nutritious as fresh veggies, since they’re packed at their peak!

Extra-virgin olive oil may be a little pricey, but it’s worth the investment in your health! Full of healthy fats, it can be used for things like roasting vegetables, salad dressings, or even in homemade hummus.

Black beans,are an excellent source of protein for vegetarians and meat-eaters alike. Whether canned or dried, they can be an addition to chili, pastas, soups, or even lasagna!

Fill up your freezer with your favorite frozen fruit – they can be used for an energizing morning smoothie, added to your favorite yogurt, or even simmered in a saucepan into a berry sauce for French toast or pancakes.

Eggs are perhaps nature’s perfect little protein package, wrapped up in an assortment of essential vitamins and minerals! Have them on hand for breakfast omelettes, to hard-boil for on top of lunch salads, and for baking healthy treats!

One of the healthiest breakfasts you can have is oatmeal, so stocking up on rolled oats means you always have them on hand to whip up a quick breakfast. Try swapping out your regular morning cereal for a warm bowl of oatmeal for a filling breakfast that will give you lasting energy throughout the day.

An essential pantry ingredient is 100% pure honey. It is a natural sweetener which is versatile and delicious. It goes great in smoothies and my children love to eat peanut butter and honey sandwiches with bananas on whole wheat bread.

We all know about my favorite new yogurt, Greek yogurt! Keep your refrigerator stocked by “going Greek” (see my earlier blog post on Greek yogurt. You can add your own flavor and sweetness to your Greek yogurt with fruit!

Another perfect little protein source can be found in nuts and nut butters – although calorie-dense, they give you that healthy fat boost to your meals and snacks, and can help lower your cholesterol levels. Try a handful of almonds or a tablespoon of almond butter with sliced apples for your next snack.

Whole grains are the backbone of a healthy diet – branch out from rice and try some other alternatives, such as quinoa, bulgur (cracked wheat), or barley. Plan your meals around these grains for a healthy dose of fiber!

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Wednesday, May 05, 2010

5 Delicious Ways to Celebrate Cinco de Mayo.

Mitzi Dulan, America's Nutrition Expert® (http://www.nutritionexpert.com ), is a nationally recognized nutrition and wellness expert who has inspired millions to lose weight and get fit. Each week, Mitzi will be sharing her expertise and passion for eating healthy with the Bady Basix nation.

As most know, the 5th of May is a special day for many in Mexico and those with Mexican heritage. However, many people in North America celebrate this day as well. This holiday commemorates the Mexican army’s victory over the French on May 5, 1862 and as a celebration of Mexican history and pride, food serves a large role. Here are some festive foods to enjoy for your own Cinco de Mayo celebration!

1. SUPER SALSAS
A very common and delicious component of many Mexican themed meals, salsa is a must-have. Here is one of my favorite recipes I’ve found: Avocado Mango Salsa.
1 Hass avocado – peeled, pitted and diced
1 lime, juiced
1 mango – peeled, seeded and diced
1 medium red onion, chopped
1 habanera pepper, seeded and chopped
1 1/4 tablespoon chopped fresh cilantro
salt to taste
Simply place the diced avocado in a serving bowl, mix with the lime juice, and mix in the remaining ingredients. The recipe yields approximately 8 servings.

2. TASTY TACOS
You can never go wrong with Tacos as a main dish for a Mexican meal. Here’s a terrific recipe for tacos that would be perfect for a Cinco de Mayo dinner: Pork Roast Tacos.
4 pounds pork shoulder roast
2 (4 ounce) cans diced green chilies, drained
1/4 cup chili powder
1 teaspoon dried oregano
1 teaspoon taco seasoning
2 1/2 teaspoons minced garlic
1 1/2 teaspoons salt, or to taste
Preheat your oven to 300 degrees Fahrenheit. Place the roast on aluminum foil. In a bowl, stir the green chilies, chili powder, taco seasoning, garlic, and oregano together. Rub this into the roast. Completely wrap the roast with foil. Place in a baking dish and let it cook for 3 ½ to 4 hours until it begins to fall apart. Remove from the oven and shred into smaller pieces to be placed in the taco shells. Makes 12 servings.

3. SENSATIONAL SALADS
A salad is a great side for any meal and a Cinco de Mayo meal is no different. Try this salad out: Spicy Mexican Salad.
1 (10 ounce) package chopped romaine lettuce
1 1/4 cups shredded Cheddar and Monterey cheese blend
1 (15 ounce) can pinto beans, drained
1 (15 ounce) can black beans, rinsed and drained
2 tomatoes, chopped
1 (16 ounce) package corn chips
1 (16 ounce) bottle fat-free Catalina salad dressing (coat to taste)
Combine the romaine lettuce, cheese, beans, and tomatoes in a large bowl. Add the corn chips and the dressing. Toss and it’s ready to eat! Makes 12 servings.

4. COFFEE CALIENTE
Love coffee? Give it a twist with this easy-to-make bartender inspired recipe: Mexican Style Coffee.
4 fluid ounces hot brewed coffee
1 fluid ounce coffee liqueur
1 fluid ounce tequila
1 tablespoon whipped topping (optional)
1-2 pinch ground cinnamon, for garnish (optional)
1-2 pinch cocoa powder, for garnish (optional)
Pour the coffee in some festive mugs, stir the tequila and coffee liqueur, and garnish with the whipped topping, cocoa powder and cinnamon. A great after dinner drink that is sure to please!

5. AWESOME ENCHILADAS
Another great main dish you’ll be sure to love: Spinach Enchiladas!
2 teaspoons butter
1/2 cup sliced green onions
2 cloves garlic, minced
1 (10 ounce) package frozen chopped spinach, thawed, drained and squeezed dry
1 cup ricotta cheese
1/2 cup sour cream
2 cups shredded Monterey Jack cheese
10 (6 inch) corn tortillas
1 (19 ounce) can enchilada sauce

Preheat the oven to 375 degree Fahrenheit. Melt the butter in a saucepan, add garlic and onion. Cook this until it becomes fragrant. Stir in the spinach and cook for 4-6 more minutes. Remove from the heat and mix in the ricotta cheese, sour cream, and 1 cup of Monterey Jack cheese. In a skillet over medium heat warm the tortillas one at a time until they are pliable (about 20 seconds). Then spoon about 1/3 of a cup of spinach mixture onto the center of each tortilla. Roll them and place them seam side down in a baking dish. Pour enchilada sauce over the top and sprinkle the remaining Monterey Jack cheese. Bake for 15-20 minutes until sauce is bubbling and the tortilla edges are slightly browned on the edges. Makes about 5 servings.

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Tuesday, April 27, 2010

Flavor without the fat.

Try balsamic vinegar for a salad dressing instead of oil and vinegar. This flavorful addition is fat-free and will pleasantly surprise your taste buds without all the fat and calories.

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