Posts Tagged ‘health’
Wednesday, January 4th, 2012
The surest way to succeed in keeping your health goals is by making small changes. Think in terms of manageable baby steps, like swapping the half-and-half in your morning coffee for fat-free or low-fat milk. There are lots of little changes you can make — in your food plan and daily routine — that will add up to a lot of weight loss over the long haul.
Take a look at our health tips below for eating healthfully, fitting exercise into your busy day and revamping your daily routine. Start by picking five changes that you’re sure you can tackle and practice them this week. Then try another five next week. Not every idea is right for everyone, so experiment and see what works for you. Lots of little changes can yield big weight-loss results — and a healthier new you!
1. Good things come in small packages
Here’s a trick for staying satisfied without consuming large portions: Chop high-calorie foods like cheese and chocolate into smaller pieces. It will seem like you’re getting more than you actually are.
2. Get “water-wise”
Make a habit of reaching for a glass of water instead of a high-fat snack. It will help your overall health as well as your waistline. So drink up! Add some zest to your six to eight glasses a day with a twist of lemon or lime.
3. Doggie-bag that dinner
At restaurants that you know serve large portions, ask the waiter to put half of your main course in a take-home box before bringing it to your table. Putting the food away before you start your meal will help you practice portion control.
4. Ease your way into produce
If you’re new to eating lots of fruits and vegetables, start slowly. Just add them to the foods you already enjoy. Pile salad veggies into your sandwiches, or add fruit to your cereal.
5. Look for high-fat hints
Want an easy way to identify high-calorie meals? Keep an eye out for these words: au gratin, parmigiana, tempura, alfredo, creamy and carbonara, and enjoy them in moderation.
6. Don’t multi-task while you eat
If you’re working, reading or watching TV while you eat, you won’t be paying attention to what’s going into your mouth — and you won’t be enjoying every bite. Today, every time you have a meal, sit down. Chew slowly and pay attention to flavors and textures. You’ll enjoy your food more and eat less.
7. Taste something new
Broaden your food repertoire — you may find you like more healthy foods than you knew. Try a new fruit or vegetable (ever had plantain, bak choy, starfruit or papaya?).
8. Leave something on your plate at every meal
One bite of bagel, half your sandwich, the bun from your burger. See if you still feel satisfied eating just a bit less.
9. Get to know your portion sizes
It’s easy to underestimate how much you’re eating. Today, don’t just estimate things — make sure. Ask how much is in a serving, read the fine print on labels, measure your food. And learn portion equivalents: One serving of pasta, for instance, should be around the size of a tennis ball.
10. Bring lunch to school or work tomorrow
Packing lunch will help you control your portion sizes. It also provides a good alternative to restaurants and takeaways, where making healthy choices every day can be challenging (not to mention expensive).
11. Simon says… get fit
Here’s an easy way to fit in exercise with your kids: Buy a set of 1 lb weights and play a round of Simon Says — you do it with the weights, they do it without. They’ll love it!
12. Make the most of your walks
If your walking routine has become too easy, increase your effort by finding hills. Just be sure to tackle them at the beginning of your walk, when you have energy to spare.
13. Shop ’til you drop…pounds!
Add a workout to your shopping sessions by walking around the mall before your start spending. And try walking up the escalator — getting to your destination faster will be an added bonus.
14. Walk an extra 100 steps
Adding even a little extra exercise to your daily routine can boost your weight loss. Today, take the stairs instead of the elevator, or stroll down the hall to talk to a co-worker instead of sending an email or calling.
15. Take your measurements
You might not like your stats now, but you’ll be glad you wrote them down when you see how many inches you’ve lost. It’s also another way to measure your success, instead of just looking at the scale. Sometimes even when the numbers on the scale aren’t going down, the measurements on your body are.
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Friday, July 29th, 2011
It’s hard to find a child who doesn’t love sugary foods, and chances are the processed or packaged food your child eats has some amount of added sugar. New research suggests that this trend has spiraled out of control and is causing serious health consequences for families. Foods that are high in added sugar (soda, cookies, cake, candy, frozen desserts, and some fruit drinks) tend to also be high in calories and low in other valuable nutrients. As a result, a high-sugar diet is often linked with obesity, diabetes, and heart disease.
A recent American Heart Association (AHA) scientific statement containing specific guidelines on limiting sugar intake has sparked conversation about just how much sugar people should consume and how to make cutting back less bothersome.
How Much Sugar Should You and Your Kids Consume?
The guidelines, published in the August 2009 issue of Circulation: Journal of the American Heart Association, state most women should consume no more than 100 calories, and men no more than 150 calories, of added sugar. These numbers average out to about 6 to 9 teaspoons, or 25 to 37.5 grams, of sugar a day.
Preschoolers with a daily caloric intake of 1,200 to 1,400 calories shouldn’t consume any more than 170 calories, or about 4 teaspoons, of added sugar a day. Children ages 4-8 with a daily caloric intake of 1,600 calories should consume no more than 130 calories, or about 3 teaspoons a day. As your child grows into his pre-teen and teen years, and his caloric range increases to 1,800 to 2,000 a day, the maximum amount of added sugar included in his daily diet should be 5 to 8 teaspoons.
A study conducted by the AHA found children as young as 1-3 years already bypass the daily recommendations, and typically consume around 12 teaspoons of sugar a day. By the time a child is 4-8 years old, his sugar consumption skyrockets to an average of 21 teaspoons a day. The same study found 14-18 year old children intake the most sugar on a daily basis, averaging about 34.3 teaspoons. That is about four times the recommended amount!
For this reason, it is extremely important to be able to recognize sources of added sugar in your diet, understand why consuming extra sugar can be harmful to health, and how best to limit added sugars.
Beware of Hidden Added Sugars
Added sugars are sugars and syrups included in foods during processing or preparation, as well as sugars and syrups that consumers add themselves. According to the AHA statement, a healthy and well-balanced diet contains naturally occurring sugars present in fruits, vegetables, dairy products, and many grains. Naturally occurring sugars supply healthy nutrients while still fulfilling people’s cravings for sweets.
The best way to determine whether a food contains added sugar is to read the ingredient list. Although added sugars may appear in a variety of ways, in terms of calorie content, all added sugars are essentially the same. The names for added sugars used on food labels include those listed below:
- Brown sugar
- Corn sweetener
- Corn syrup
- Dextrose
- Fructose
- Fruit juice concentrates
- Glucose
- High-fructose corn syrup
- Honey
- Invert sugar
- Lactose
- Malt syrup
- Maltose
- Molasses
- Sucrose
As of now, sugar grams listed on the Nutrition Facts panel on food labels don’t distinguish naturally occurring sugars from added sugar so it is important to scour the ingredients list for hidden sources of sugar.
The main sources of added sugars in the Western diet include soft drinks and other sugar-sweetened beverages such as fruit juices and sports drinks. In fact, according to the AHA statement, between 1970 and 2000, the per-person daily consumption of caloric soft drinks increased by a whopping 70%! While you may know that such foods are sugar sweetened without reading labels, there are other items that may not be so obvious. Examples include ketchup, barbeque sauce, baked beans, and even some salad dressings.
The Problem With Sugar Overload
High intakes of added sugar have been linked to overweight and obesity, a lower intake of essential nutrients, increased triglyceride levels, hypertension, and inflammation. All of these are risk factors for cardiovascular disease, which is what the AHA scientific statement addresses on specifically. In addition, too much added sugar in the diet can also “take up space,” leaving little room for healthy foods like fruits, vegetables, whole grains, low-fat dairy foods, and lean sources of protein.
Defeat the Sweets
Start out small, and note that beverages are often a great starting point for change. Beverages are especially problematic because research shows that liquid calories are not as satiating as calories consumed as solid food. As a result, people don’t compensate for liquid calories in the same way they do calories from solid food. Quench your thirst with these healthier alternatives:
- Plain or carbonated water being the best choice
- Add a splash of your favorite fruit juice to a glass of sparkling water
Although there’s no added sugar in 100% fruit juice, the calories from the natural sugars found in fruit juice can add up. The American Academy of Pediatrics (AAP) recommends limiting juice intake to 4-6 ounces (118-177 milliliters) for kids under 7 years old, and no more than 8-12 ounces (237-355 milliliters) of juice for older kids and teens.
Candy is another sweet treat that many may find difficult to relinquish. Try substituting candy with these healthier alternatives:
- Mixed nuts, dried fruit (made without added sugar), and low-sugar cereals for candy
- 1 square of 70% dark chocolate
- Apple slices with 2 Tablespoons Almond Butter
Remember, enjoying a treat now and again is not a bad thing, which is exactly why 2 red light foods are allowed on the Red Light, Green Light, Eat Right meal plans. Those who allow themselves an occasional indulgence rather than trying to abstain often find success making healthy lifestyle changes. Those who attempt to deny themselves all sweets may not have as much success, especially if they previously consumed a lot of sugar. By taking small steps, you can begin to cut back on the sweet stuff and get on track to a healthier, green light, lifestyle.
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Friday, July 15th, 2011
The perception surrounding obesity is that it’s caused by a lack of exercise and overeating, however, the condition is often driven by other factors, one of which is bullying. Bullying can spell serious trouble for children’s health. Overweight kids are targeted more frequently, often while in gym class or playing sports, creating a vicious cycle that makes it more difficult for them to lose weight. Adding insult to injury, many times, children who are not good at dealing with their emotions become emotional eaters, as well. These children are also more likely than others to have an ongoing chronic illness later in life, Irish researchers said recently.
The research team used a sample of 8,568 9-year-old children and their families from Growing Up in Ireland — the National Longitudinal Study of Children.
Children completed surveys at school and an interviewer administered questionnaires with parents and children in their homes. The findings revealed that obesity and overweight are of major concern in Irish children with girls being more affected.
Another recent study that examines bullying at a younger age identifies overweight children as the primary target. Researchers at the University of Michigan surveyed 821 children ages 8 to 11. In the third grade, 15 percent of the children were overweight and 17 percent were considered obese. A quarter of the 821 students admitted to being bullied; however, 45 percent of their mothers reported that their child had been bullied for his or her weight. The study included responses from children, parents and teachers.
The odds of being bullied were 63 percent higher for children who were obese than their classmates of a normal weight, researchers noted, and the bullies did not discriminate based on gender or economic status. Overweight boys were just as likely as girls to be bullied by their peers and surprisingly, those with good social skills weren’t spared from the bullying either.
The study findings indicate that parents and teachers not only need to encourage healthy eating habits for young children, but also need to set a good example and refrain from making negative comments about people who are overweight, since children seem to pick up on this attitude at an early age, which results in bullying behavior.
Bullying is not just a situation wherein bigger children push around smaller or weaker kids. Bullying can have serious effects on your child’s physical, mental and emotional well-being. If you notice that your child has been gaining weight, there is also the chance that bullying can be causing this weight gain.
Lack of Physical Activity
A child who is being bullied is less likely to participate in physical activities such as outdoor games and sports. Since bullies are likely to torment him or her outside the home, your child will probably prefer to avoid such situations by spending most of his time indoors. Video games and watching television are common activities that he or she might prefer. Staying indoors most of the time without any physical activity will contribute to your child’s weight gain since they fail to burn calories.
If your child is afraid to join sports or play with other children, try to find other physical activities that he or she might be able to enjoy. For instance, a lot of children find martial arts interesting so you might want to enroll your child in a karate class. Not only will they burn calories with the exercise but their self-esteem will also increase as he or she learns a new skill. You can also make physical activities fun family affairs. Go cycling during the weekend or take a family camping trip.
Eating Comfort Foods to Cope With Emotional Distress
Children are extremely sensitive and less equipped with the tools needed to deal with emotional disturbances like stress and depression. If your child is being bullied at school, it’s inevitable that they will start feeling alone, frustrated, angry and stressed out. In order to deal with these negative feelings, your child may seek temporary comfort by eating junk foods such as candy bars, ice cream, donuts, soft drinks and potato chips. As the bullying worsens, your child may reach the point where he or she is completely dependent on comfort foods.
You can help your child by addressing the root of the problem, which is the bullying itself. It will also help if you take away the sugary and fatty junk foods from your house and replace them with healthier snacks. Most importantly, lend your child a listening ear. Listen to their problems and thoughts patiently and be careful not to add to the problem by lecturing or being argumentative.
Parents – talk to your kids about bullying before they develop bad habits into adulthood. Keeping your kids active and eating healthy will up their self-confidence and teach them the benefits of a healthy lifestyle for years to come.
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Tuesday, June 14th, 2011
Antioxidants have been shown to decrease the risk of cancer, heart disease, diabetes, and a multitude of other diseases, but what exactly are antioxidants, what foods are they found in, and should you take them in supplement form?
What Are Antioxidants?
Medline defines antioxidants as “substances that may protect your cells against the effects of free radicals.” People are exposed on a daily basis through environmental pollution, excessive sun exposure, cigarette smoke, alcoholic beverages, and the unhealthful foods common in the traditional Western diet. Free radicals can damage cells, and may play a role in heart disease, cancer and other diseases.
Which Substances Are Antioxidants?
Antioxidant substances include some vitamins, some minerals, and flavonoids, including but not limited to:
Vitamin E- has been correlated with assisting in the protection of polyunsaturated fatty acids and other fat-containing compounds and supporting a healthy immune system
Vitamin C- has been correlated with supporting a healthy immune system, reducing free radical damage in the lungs from environmental pollutants and cigarette smoke, assisting in protecting white blood cells from oxidations, and helping prevent LDL cholesterol from oxidation which may reduce risk of heart disease
Vitamin A- has been correlated with supporting healthy vision
Lycopene – high intake of lycopene-containing foods has been correlated with reduced incidence of cancer, cardiovascular disease, and macular degeneration.
Lutein- has been correlated with protecting the eyes from developing age-related macular degeneration and cataracts
Selenium- has been correlated with improved immune function, decreased risk of cancer and heart disease
Beta-carotene- has been correlated with boosting the immune system and reducing age-related changes in the skin and eyes
What Foods Contain Antioxidants?
Scientists continue to examine antioxidants in research studies, uncovering more data that emphasize their importance in protecting people’s health. Below you will find some of the recent scientific support for antioxidants and the foods that contain them.
Pecans - A study published in January in the Journal of Nutrition reveals pecans’ potent antioxidant benefits. Researchers from the Loma Linda University School of Public Health found that bioactive components of pecan nuts (namely vitamin E) are absorbable and capable of positively affecting the body’s antioxidant defenses. The team examined postprandial effects of pecan test meals, including whole and blended pecans, on a group of 16 healthy male and female adults. Serum concentrations of y-tocopherol, a predominant form of vitamin E, reportedly doubled following the ingestion of whole and blended pecan meals, and Oxygen Radical Absorbance Capacity increased significantly. The consumption of whole pecans was positively associated with a decreased serum concentration of oxidized LDL cholesterol.
Pistachios- Rich in lutein, beta-carotene, and vitamin E, the often-overlooked pistachio nut shows promising cardiovascular benefits. In the June 2010 issue of the Journal of Nutrition, Kay and colleagues from Penn State University published the study “Pistachios Increase Serum Antioxidants and Lower Serum Oxidized-LDL in Hypercholesterolemic Adults.” In a crossover controlled analysis of 28 adults with high serum LDL levels, the researchers assessed the effects of pistachios on serum antioxidants and other biomarkers of oxidative stress. Subjects who consumed the pistachio-enriched diets had higher plasma lutein and gamma-tocopherol levels and exhibited lower oxidized LDL levels. The researchers concluded that “a heart-healthy diet including pistachios contributes to the decrease in the serum oxidized LDL concentration through cholesterol lowering and may provide an added benefit as a result of the antioxidants the pistachios contain.”
Blueberries – In the September 2010 issue of the Journal of Nutrition, researchers at Oklahoma State University published the study “Blueberries Decrease Cardiovascular Risk Factors in Obese Men and Women With Metabolic Syndrome.” The team sought to determine the effect of blueberry intake on 48 obese study participants with metabolic syndrome. Based on their findings, they concluded that blueberries may improve features associated with metabolic syndrome and the related risk factors for CVD at “dietary achievable doses”—in this case, the equivalent of 350 g of fresh blueberries daily for an eight-week period. Blueberry intake was associated with decreases in both systolic and diastolic blood pressure, oxidized LDL levels, and specific serum markers for oxidative stress.
Tomatoes – Several research studies published in the past year showcase the health benefits of lycopene from tomatoes, including the capability of this antioxidant to potentially inhibit cancer cell growth and enhance cardiovascular health. In the June 2010 issue of the American Journal of Clinical Nutrition, researchers from the French National Institute of Agronomical Research published a study aimed at differentiating the effects of consuming lycopene within a “tomato matrix” (from food) vs. purified lycopene extract. Looking at 30 healthy adult men between the ages of 50 and 70, they found that serum lycopene concentrations increased after the intake of red tomato paste and purified lycopene. Serum collections were then incubated to measure expression of 45 target genes of cancer prostatic cells. Results showed that dietary lycopene, whether in its purified form or within its food matrix, can affect gene expression and thus may protect against prostate cancer.
For a list of more foods high in antioxidants, click here.
Should You Take Antioxidants In The Form Of Supplements?
Until more studies are done, it is best to get your antioxidants from food rather than from supplements. No single antioxidant alone can protect the body. The U.S. Food and Drug Administration (FDA) does not regulate dietary supplements in the same way it regulates medicines. A dietary supplement can be sold with limited or no research on how well it works.
When using dietary supplements, keep in mind the following:
- Like conventional medicines, dietary supplements may cause side effects, trigger allergic reactions, or interact with prescription and nonprescription medicines or other supplements you are taking. A side effect or interaction with another medicine or supplement may make your health worse.
- How dietary supplements are manufactured may not be standardized. Because of this, how well they work or any side effects they cause may differ among brands or even within different lots of the same brand. The form of a supplement that you buy in health food or grocery stores may not be the same as the form used in research.
- Other than for vitamins and minerals, the long-term effects of most dietary supplements are not known.
Tips on Incorporating Antioxidants into Your Diet
Breakfast - Start off the morning with fresh fruits such as strawberries or cantaloupe to obtain some vitamin A or vitamin C; add some wheat germ to a high-fiber breakfast cereal to obtain some vitamin E.
Lunch - Have a fresh salad with red and green peppers, broccoli, and cauliflower florets for vitamin C, and add some vegetable oil for a source of vitamin E. The 2010 Dietary Guidelines recommend that people fill one-half of their plate with a variety of colorful fruits and vegetables, including dark-green, red, and orange vegetables.
Snack – Include nuts and seeds for extra vitamin E along with some fresh fruit.
Dinner – Consume fish or meat for a healthy source of selenium, along with more colorful vegetables. To preserve vitamin content, vegetables should be consumed raw or cooked using a method that reduces heat exposure, such as steaming or microwaving.
An eating plan, such as, Red Light, Green Light, Eat Right’s, containing plenty of fruits and vegetables, whole grains and nuts, can supply all the antioxidants your body needs.
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Monday, June 13th, 2011
Not only do herbs and spices provide flavor for very few calories, but they also have more disease-fighting antioxidants than most fruits and vegetables. Be sure to fill up your spice rack, cabinet, or drawer with the list provided below; this way, you’ll always be ready to spice up your recipes and rack up the health benefits!
Cinnamon
Health Benefit: Can lower blood sugar, triglycerides, LDL, and total cholesterol in people with type 2 diabetes. Aim for one-fourth to one-half teaspoon of cinnamon twice a day.
Get Cooking: Dip berries or bananas in low-fat sour cream, then in a mix of 1 teaspoon ground cinnamon and 1/4 cup brown sugar.
Turmeric
Health Benefit: Contains curcumin, which can inhibit the growth of cancer cells.
Get Cooking: For an Indian flavor, add 1/4 teaspoon turmeric to water when cooking 1 cup rice.
Rosemary
Health Benefit: Stops gene mutations that could lead to cancer and may help prevent damage to the blood vessels that raise heart attack risk.
Get Cooking: For a delicious chicken rub, combine 2 teaspoons rosemary leaves with 2 teaspoons seasoning salt and 1/2 teaspoon thyme leaves.
Garlic
Health Benefit: Destroys cancer cells and may disrupt the metabolism of tumor cells. Studies suggest that one or two cloves weekly provide cancer-protective benefits.
Get Cooking: Saute fresh garlic over low heat and mix with pasta, red pepper flakes, and Parmesan cheese.
Paprika
Health Benefit: Contains capsaicin, whose anti-inflammatory and antioxidant effects may lower the risk of cancer (also found in cayenne and red chili peppers). There’s no specific recommended dose, but moderation is probably the best way to go.
Get Cooking: Combine 1 1/2 teaspoons paprika, 1/2 teaspoon ground thyme and 1/2 teaspoon ground red pepper to liven up popcorn.
Ginger
Health Benefit: Can decrease motion sickness and nausea; may also relieve pain and swelling associated with arthritis. Doses used in clinical trials range from 500 to 2,000 mg of powdered ginger. (A quarter-size piece of fresh root contains about 1,000 mg.) More than 6,000 mg can cause stomach irritation. Ginger can also hinder blood clotting, so if you’re about to have surgery or are taking blood thinners or aspirin, be sure to talk to your doctor first.
Get Cooking: Add 1/4 teaspoon ground ginger to vegetables like carrots and sweet potatoes, as well as fresh fruit (especially peaches).
Oregano
Health Benefit: A USDA study found that, gram for gram, oregano has the highest antioxidant activity of 27 fresh culinary herbs.
Get Cooking: To spice up tomato soup, add 3/4 teaspoon oregano to 1 can; add 1/2 teaspoon to 2 cups pasta or pizza sauce. Substitute 1 teaspoon dried oregano for 2 teaspoons fresh.
Basil
Health Benefit: Flavonoids in basil may protect your cells and chromosomes from radiation and other damage. Basil also has antibacterial and anti-inflammatory properties, plus it packs in heart-healthy beta-carotene and is an excellent source of vitamin K.
Get Cooking: Ground with garlic and olive oil into a paste, basil is a prime ingredient in pistou, a Mediterranian specialty. In Italy, pine nuts and sometimes grated hard cheese are added to the paste to become pesto. Pesto is most often served with pasta.
Cilantro
Health Benefits: May help to control blood sugar and cholesterol; it also contains phytonutrients, fiber, manganese, iron, and magnesium. Some research indicates it may help to fight salmonella bacteria, as well.
Get Cooking: Add cilantro to homemade salsa, guacamole, or salads. Use a bit of fresh cilantro mixed with the traditional lettuce and tomato salad for a nice twist.
Chili Pepper
Health Benefits: Chili pepper can fight inflammation, provide natural pain relief, and it’s currently being studied as a natural aid for arthritis patients. The heat can also clear congestion, and studies suggest chili pepper could be effective in aiding weight loss.
Get Cooking: The next time you make healthy sautéed vegetables, add some chili peppers to turn up the spice volume.
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Wednesday, May 25th, 2011
Besides being incredibly healthy, omega-3 fatty acids also affect metabolism. Omega-3 alters leptin levels, (hormone in the body which directly influences metabolism) and determines whether you burn calories or store them as fat. In other words, it increases the levels of fat-burning enzymes and decreases the levels of fat-storage enzymes.
To date, the Institute of Medicine at the National Academy of Sciences has not yet issued any Dietary Reference Intakes for omega-3 fats. Many nutrition experts suggest that people consume at least 4% of their total calories (approximately 4 grams) as omega-3 fats. So how do you boost your omega-3 intake? The list below provides you with a cornucopia of suggestions!
Go Nuts (and Seeds)!
One-quarter cup of flaxseeds contains about 7 grams of omega-3 fatty acids while one-quarter cup of walnuts contains about 2.3 grams. By combining one-quarter cup of walnuts with a tablespoon of flaxseeds you will add close to the recommended 4 grams of omega-3 fats to your diet.
Beans, Beans, Good For The Metabolism
One cup’s worth of soybeans, navy beans, or kidney beans provides between 0.2 to 1.0 grams. A four-ounce serving of tofu will provide about 0.4 grams of omega-3s, a substantial step up from the average American intake.
Go Fish!
Fish provides about 2 grams from every 4 ounce serving of Chinook salmon; 0.6 grams from the same serving of halibut; and 0.4 grams from tuna. Be sure not to fry fish. Frying will damage the omega-3s and deprive you of their health benefits. In a research study that compared consumption of fried versus non-fried fish and risk of atherosclerosis, consumption of fried fish was found to offer no health protection to the study participants, even when the fish contained omega-3 fats.
Omega 3’s From Other Sources
A cup of winter squash will provide you approximately 0.3 grams and
for extra virgin olive oil, the amount of omega-3’s per ounce is about 0.2 grams. Be sure not to fry with olive oil, for the same reason mentioned above.
Practical tips
Don’t worry about bringing your calculator to the kitchen. All you have to do is to focus on bringing more omega 3 rich foods into your diet.
- Eat fish and seafood such as salmon, halibut, tuna and scallops a few times a week
- Add walnuts and flaxseed to salads or oatmeal
- Incorporating more beans, winter squash, and extra virgin olive oil to your Red Light, Green Light, Eat Right meal plan.
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Wednesday, May 11th, 2011
Whether at the park, on the beach or in your own back yard, a family picnic is a great way to spend time together while bonding over the food you eat. Unfortunately, traditional picnic foods like fried chicken, dips, and mayonnaise-based salads can wreak havoc on anyone’s health. With a little modification, you can enjoy a picnic while keeping your family happy and healthy.
Fresh and Crisp Produce:
Go raw! Summer picnics occur at the height of the fresh produce season. The more colorful produce you add to your menu, the healthier the meal. Get your picnics off to a ‘fruitful’ start by packing your cooler with a wide variety of colorful fruits. If they are in season, there is nothing quite like a juicy watermelon to finish the meal. Sliced apples, berries, and dried fruit like raisins, dried apricots are perfect travel snacks without the mess of fruits you have to peel. Pack a nutritional punch by filling your cooler with colorful vegetables, thereby providing your family picnic with antioxidants and vital vitamins and minerals. Try baby carrots, slices of celery, cucumbers and peppers, cherry tomatoes, and broccoli- all perfect for dipping. Pack low- fat or fat- free dressings for a fun and nutritious snack. Be sure to keep uncooked meats and fresh produce separate in your coolers to avoid potential food-borne illness.
Chips and Dips:
Greasy fried potato chips with onion dip is loaded with saturated and trans fats. Instead, help your heart and cholesterol by switching to baked chips, like Stacy’s Pita Chips or Tostitos Scoops, and pair it with a nutritious dip, such as hummus, salsa, fat-free bean dip, or low-fat yogurt with herbs and spices. Your kids will love all the dipping!
Protein:
There are so many delicious ways to pack healthy protein into your picnic basket. Take slices of lean, chicken, turkey, ham or roast beef and top them on a salad or sandwich for a delicious, healthy meal. Nuts can also boost your protein and fiber intake when sprinkled onto salads, but note to self, watch your portions because although they are high in healthy fat, the calories can quickly add up.
Hearty Whole Grains:
Refined breads, rolls, and starchy pasta salads can pile on lots of calories and little fiber. Choose whole grain products like 100% whole wheat rolls or whole wheat pita bread, for an added boost of fiber and nutritional value without sacrificing taste. Bring along whole wheat tortillas—kids love the fun shape of a rolled up sandwich. Turkey and veggies, lean ham and low fat cheese, and reduced fat peanut butter and jelly, are all great options for fillings. Another kid tip-use a potato chip bag clip to keep the healthy fillings from falling out!
Switch up your Salads:
Resist the temptation to load your picnic basket with high-calorie salads that are mixed with mayonnaise. Mayonnaise-based salads are providing you with artery clogging fats. Instead opt for low-fat or fat- free mayo and split it with non- fat yogurts, which will save you loads of calories and fat and give you an added perk of protein.
Best Beverages:
It’s so easy to become dehydrated without even knowing it, especially when you are outdoors playing in the sun, hiking or tanning. Kids are especially prone to losing fluids, and often don’t want to interrupt their fun to drink. Beat the heat with plenty of ice water, sparkling water, unsweetened iced tea, and an assortment of low-calorie beverages. You can freeze water bottles the night before and use as cold packs to keep food and drinks cold.
Get Up and Move:
Whether you’re soaking up the sun on the beach or enjoying the relaxing air in the park, there are so many activities to do to get your heart pumping! Searching for sea shells, pitching tents, climbing, and hiking are all fantastic nature filled activities, providing good exercise without feeling like a workout. Depending on what location you pick there are many fun, vigorous activities you can find.
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Thursday, July 2nd, 2009
Children today drink twice as much soda as they did 20 years ago, averaging as much as 20 ounces a day! A large soda not only provides tons of calories and sugar but it also includes at least 100 mg of caffeine. Many parents wouldn’t dream of giving their kids a cup of coffee yet routinely offer them soda, which contains caffeine as well. We also see many families hitting the local café or Starbucks for a café latte or mocha frappuccino loaded with the burst of ‘energy’ we call caffeine.
The truth is, caffeine is everywhere but it is wise to keep kids’ consumption of caffeine to a minimum.
How caffeine affects kids:
Caffeine is a stimulant and a drug that is naturally produced in the leaves and seeds of many plants. Caffeine can also be made artificially. Caffeine is considered a drug because it stimulates the central nervous system. The routine side is a feeling of alertness, but when taken in excess side effects may include:
1) Headaches
2) Difficulty concentrating
3) Jitteriness
4) Nervousness
5) Upset stomach
6) Difficulty sleeping
7) Increased heart rate
8) Increased blood pressure
9) Slight dehydration
10) Anxiety
11) Irritability
12) Muscle tremors
13) Nausea
14) Diarrhea
15) Shortened attention span
16) Increased risk of heart problems
Because caffeine’s effects are dependent on body weight, it does not take a lot of caffeine to produce side effects, especially for younger children. Younger kids are more also sensitive to caffeine because they haven’t been exposed to it as much as older kids or adults and have not yet developed a tolerance to its effects.
Beware of withdrawal:
If you decide to cut caffeine out of your diet all together don’t be surprised if you feel withdrawal symptoms such as headaches, muscle aches, and irritability, especially if you are used to consuming a lot. When I was in medical school, I relied on coffee to get me through my exams. Every vacation, I wound up in bed with severe headaches. I finally realized that I was suffering from caffeine withdrawal because I didn’t need the caffeine to give me energy to study and so I wasn’t drinking my usual amount of caffeine! I gave up caffeine and my headaches never returned.
Caffeine takes up to 6 hours to be excreted from the body through the urine, so side effects may last until removed from the body.
More reasons to limit kids’ caffeine consumption:
- Obesity: Kids who consume one or more 12-ounce sweetened soft drink per day are 60% more likely to be obese.
- Lack of nutrients: Most caffeinated drinks are loaded with empty calories and are high in sugar, but lack the nutrients kids need when growing. More kids are choosing soda over milk now days and are missing out on calcium which helps build bones and teeth.
- Tooth Decay: Drinking unhealthy drinks like sweetened beverages can lead to dental cavities from the high sugar content and can lead to erosion of the enamel from the high acidity content.
- ADHD: Large doses of caffeine can impact the attention span for children, especially for those diagnosed with attention deficit disorder (ADD).
Recommendations:
The United States has not developed guidelines for caffeine intake because many experts believe because there is not enough data to make any conclusive recommendations. The Canadian guidelines recommend that children 6 and under have no more than 45 milligrams of caffeine per day; 10 to 12 year olds have no more than 85 milligrams per day and adults have no more than 300 milligrams per day.
Foods and Beverages with Caffeine
Here are some sources of caffeine to compare:
| ITEM |
AMOUNT |
CAFFEINE CONTENT |
| BREWED COFFEE |
5 OUNCES |
115 mg |
| COCA BEVERAGE |
5 OUNCES |
4 mg |
| COCA-COLA |
12 OUNCES |
34 mg |
| COFFEE |
8 OUNCES |
115 mg |
| COLD RELIEF MEDICINE |
1 TABLET |
30 mg |
| CHOCOLATE MILK |
8 OUNCES |
5 mg |
| DARK CHOCOLATE |
1 OUNCES |
20 mg |
| DECAF COFFEE |
6 OUNCES |
3-5 mg |
| DIET COKE |
12 OUNCES |
45 mg |
| DUNKIN DONUTS |
16 OUNCE |
206 mg |
| ESPRESSO |
2 OUNCES |
100 mg |
| ICED TEA |
12 OUNCES |
70 mg |
| JOLT SOFT DRINK |
12 OUNCES |
71.2 mg |
| MILK CHOCOLATE |
1 OUNCE |
6 mg |
| MOUNTAIN DEW |
12 OUNCES |
55 mg |
| NO-DOZ |
1 TABLET |
100 mg |
| RED BULL |
8.3 OUNCES |
80 mg |
| SNICKERS |
1 BAR |
60 mg |
| STARBUCKS COFFEE |
16 OUNCE |
320 mg |
| STARBUCKS CHAI TEA LATTE |
16 OUNCE |
100 mg |
| TEA, BLACK |
6 OUNCES |
70 mg |
| TEA, GREEN |
6 OUNCES |
35 mg |
| 7-UP |
12 OUNCES |
0 mg |
There is no reason for children to drink or consume caffeinated products. One of the best ways to cut caffeine out of the diet is by not offering it at all. Eliminate soda all together and instead offer water, skim milk, or flavored seltzer. For an occasional treat try offering soda or tea but make sure it is decaffeinated.
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Tags: caffeine, child diet, child health, child nutrition, diet, health, nutrition, parenting
Posted in weight loss | 11 Comments »
Friday, May 1st, 2009
In the quest for an ‘ideal body’, mothers are putting their daughters’ self-images at risk. Dieting in normal-weight women is rampant in our culture. It seems that everybody wants to be supermodel thin. But at what cost? Women need to understand that in their own pursuit of perfection, they are teaching their daughters that ‘good’ is not ‘good enough’.
I have yet to meet a woman who is completely happy with her body. My friends are beautiful, intelligent, successful women who spend a large amount of time talking about dieting and complaining about their bodies. What messages are their daughters picking up?
It is one thing for an overweight mother to go on a diet to prevent future health risks. It is another thing for a size eight mom to diet down to a size four. Body size has a strong genetic component. It is very likely that a size eight mom will have a size eight daughter. And don’t we want our daughters to feel great about themselves? If they see us dissatisfied with our bodies, they will be dissatisfied with their own bodies. All this diet talk from normal-weight women is not healthy.
When a normal-weight woman tries to diet down to an unrealistic size, she normally winds up gaining weight. Weight regain rates in adults are extremely high, often approaching 80%. Maybe not immediately, but within a year or so, the weight usually returns. Weight regain is even more likely when the dieter starts out within the normal weight range. Not all bodies are meant to have such low levels of body fat. We can’t fight our own body physiology. It is a losing battle. Yet thin women continue to engage in it day after day.
I was at an eight year old’s birthday party recently with a group of beautiful, thin (but not super-skinny) mothers. I listened to them talk about dieting, unaware that their children were in earshot. One little girl asked her mom (a size six at most) why she didn’t eat any birthday cake. The mom nonchalantly replied, “Ugh. I am trying to resist it because I have to lose some weight.” I am sure that little girl looked at her slim mother and then down at herself and thought, “Do I need to lose weight?” And if she didn’t think it now, she will surely think it before long.
Women have to give up this futile fight for their daughters’ sakes. Dieting in normal-weight women will not result in long-lasting weight loss and is extremely detrimental to their daughters. Moms need to think about how their negative body talk and constant conversations about dieting sound to their little girls. We need to do all we can to support positive self images in our daughters. Berating our own normal bodies is not helpful. Instead, we should focus on teaching our children to make healthy food choices from an early age. We should model healthy exercise behaviors from the beginning. And we should keep the focus on heart health, not the size of our thighs. We need to celebrate all the different shapes that women come in. The best way to teach your daughter to love her body is by showing her that you appreciate your own.
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Tags: body image, child, daughters, diet, dieting, health, mother, nutrition, parenting, self-esteem, weight loss
Posted in Parent | 2 Comments »
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