Produce on the Cheap: Local Farmers' Markets (Part 2)
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| Photo Source: USDA |
This week’s blog will focus on utilizing local farms, farm stands, and farmers’ markets to stretch your food dollar. According to the Northeast Organic Farming Association of Vermont (NOFA-VT), the number of farmers’ markets in the United States has more than tripled in the last 15 years.
As with a backyard vegetable garden, produce grown at a local farm will taste seasonally delicious as it is picked and sold at its peak. From a savings standpoint, since the fruits and veggies have not incurred the additional fuel, shipping, and packaging costs to transport them great distances to be sold, these cost savings can be passed on to the consumer.
A study done at the Leopold Center for Sustainable Agriculture showed that the prices of produce at local farmers’ markets were the same, if not less, then those at local supermarkets. Another study conducted by NOFA-VT showed that the majority of organic produce at nine farmers’ markets was less expensive than similar organic choices sold at local grocery stores.
From an environmental cost standpoint, the carbon emissions associated with the transport of food from farm to supermarket can be substantial. Greenhouse gases, which include the carbon dioxide and other gases released when fossil fuels are burned for energy, are an environmental concern. The gases absorb and trap the heat in the air and re-radiate that heat downward, contributing to the trend in global warming.
The lettuce that you put in your grocery cart at the supermarket may have traveled 1,400 to 2,400 miles to reach you. Thus, buying locally grown produce has environmental benefits, as the less your food travels, the less energy is being used, and less carbon dioxide gas emissions are being created in getting the food to you.
To encourage more local farming, the USDA, through their Know Your Farmer, Know Your Food initiative, has made nearly $10 million in grants available for farmers’ markets, community supported agriculture, and road-side stands to help assist and expand opportunities for local farmers. These funds and efforts can help make nutritious, affordable, and locally grown foods available in your community. To help you find a local farmer’s market or farm stand near you, both the Local Harvest and Know Your Farmer, Know Your Farmer websites allow you to enter your zip code to find sellers in your area.
The following chart can also help you determine when your favorite produce will be locally in season so that you can plan your selections accordingly:
For produce on the cheap, it pays, both monetarily and environmentally, to buy local.
Where in your neighborhood do you buy locally grown produce on the cheap? Please share your finds below.
Follow Joan on Twitter at: joansalgeblake
Produce on the Cheap: Locally Grown Foods (Part 1)
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| Photo Source: National Gardening Association |
The USDA recommends that we consume a minimum of 4½ cups of fruits and veggies daily. Unfortunately, since food prices are expected to rise about 3 percent this year (ouch!), affording this much fresh produce daily could be a tad challenging for some of us. So where can you find produce on the cheap?
The answer: By eating locally. This is Part 1 of a 2-part series about obtaining locally grown food to stretch your produce food dollar.
This week’s blog focuses on eating as locally as you can physically get; namely, right out of your own backyard garden. According to Bruce Butterfield, the research director at the National Gardening Association (NGA), 39 million households in America had a home garden in 2011, an increase from 2008. A major reason that more households are growing their own food, according to the NGA, is to save money on their food bill. Research suggests that, on average, a well-maintained food garden yields about a $500 return, when taking into account the gardener’s investment and the market price of produce.
While price is an important consideration among gardeners, the number one motivator and driving force for home gardening is taste. Yup, taste. As most local gardeners already know, nothing tastes more delicious than a ripe, summer tomato plucked right out of your backyard garden. In fact, NGA research shows that tomatoes are grown by more than 85 percent of home gardeners. This doesn’t surprise Butterfield, as “tomatoes are popular among consumers because of their superior taste, their good yield, and more entertainingly, they allow dramatic bragging rights to the most robust crop among your neighbors."
For first time gardeners, the NGA provides easy, step-by-step instructions on growing tomatoes that will be “warm from the sun and heavy in the hand,” chuckles Butterfield. Plant some basil and along with a smidgen of olive oil and balsamic vinegar, you will be abundantly slicing up a delicious tomato salad nightly.
Are you planning a vegetable garden this year? Please post your gardening tips below.
Next week's blog: Produce on the Cheap: Farmer's Markets (Part 2)
The Sneaky Side of Sodium
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| Photo Source: AHA |
While it appears that Americans are getting more watchful about their sodium intake, we are still consuming more than double the 1,500 milligrams recommended daily and almost seven times the small amount that is actually needed daily for our bodies to function properly. Cutting back on the amount of salt you use in the kitchen is a good first step, but unfortunately, over 75 percent of the sodium we consume sneaks in from processed foods. In addition to retiring the salt shaker, we need to also be more watchful about the amount of sodium-rich processed foods we are eating.
Luckily, many food companies are trying to help the cause by reducing the amount of sodium that they put in their products. For example, General Mills has reformulated more than 250 products, such as their canned vegetables, soups, and cereals, to lower the sodium per serving. They currently have a corporate plan in place to lower sodium by 20 percent, on average, across many of their products by 2015, according to Juli Hermanson, RD, Senior Nutrition Scientist at General Mills.
To help you reduce the amount of sodium you consume from processed foods, the AHA has published a new book, Eat Less Salt, with plenty of tips and tricks. Here are some of their Sodium-Saving Solutions aisle by aisle in the supermarket:
In the Seafood Aisle:
- Frozen shrimp is often processed with a preservative that can jack up the sodium to over 800 milligrams per serving. Read the label to find the shrimp with the least amount and buy the less salty fresh, not previously frozen, variety when you can.
- Shellfish tends to be higher in sodium than other fish so don’t season it with salt or use salty marinades when you are cooking.
- Beware that “all natural” poultry may be injected with salt and/or broth. A teaspoon of salt provides 2,300 milligrams of sodium and a cup of broth provides a whopping 860 to 980 milligrams of sodium per cup. Check the label on your bird before you put it in your cart.
- Skip the marinades, which can coat your poultry and meat with 340 to 610 milligrams of sodium for each measly tablespoon used. Use no-salt-added seasoning rubs for flavor instead.
- Cottage cheese is very high in sodium so consider nonfat Greek yogurt instead for a snack.
- While natural cheeses are salty, they actually have less than cheese products or processed cheeses. Use a cheese plane in order to keep your portion to one paper thin slice.
- Fat-free salad dressing tends to have more sodium than their full-fat or low-fat equivalents. Buy the full-fat variety and dilute a tablespoon of it with an equal part of balsamic vinegar. Two tablespoons of this new combo dressing will have less sodium and fat than if you were to use 2 tablespoons of the bottled dressing.
- Skip the seasoned croutons, which can add over 200 milligrams of sodium for every ½ cup you use. If you need some crunch, top your salad with a tablespoon of unsalted chopped nuts.
Follow Joan on Twitter at: joansalgeblake
Which Fruits Are The Best to Eat
| Photo Source: Nutrition and You |
While it is recommended that you consume about 2 cups of fruit daily, Americans, on average, are chowing down less than a cup every day. Here is a sampling of some of the CSPI’s top scorers, in ranked order, and tips on how to pick and store your fruit for peak taste. Keep in mind, all fruits are good for you so don’t fret about any of Mother Nature’s finest. Just wash them before you enjoy them.
For CSPI's Healthy Foods: Your Guide to the Best Basic Foods and their complete ranking of fruits, click here.
Follow Joan on Twitter at: joansalgeblake
What You Need to Know About Olive Oil
| Source: NAOOA |
These antioxidant-rich polyphenols help protect the LDL “bad” cholesterol from being oxidized in the body. Oxidized LDL is thought to be damaging to the walls of your arteries, paving the way to atherosclerosis. A study in Clinical Nutrition of 200 individuals showed that the olive oil with the highest amount of polyphenols did a better job of protecting the LDL cholesterol against oxidation than the olive oils with lower amounts of these antioxidants.
But unfortunately, not all olive oils are created equal as polyphenols are lost in the refining process. The highest quality olive oil with the most polyphenols is extra virgin olive oil as it is “cold pressed,” which means it is not heated during the process, according to the Oldways’website. Oldways is a nonprofit organization best known for introducing Americans to the Mediterranean Diet and the Mediterranean Diet Pyramid. Although heating can destroy polyphenols, take comfort in knowing that you can cook with extra virgin oil. According to Eryn Balch of the North American Olive Oil Association (NAOOA), sautéing with extra virgin oil is fine as the heat in the frying pan is well below the temperature whereby the polyphenols are destroyed.
In addition to heat, exposure to light and air will age the oil more rapidly, both destroying the polyphenols and increasing rancidity. To protect against this, Balch recommends that you buy extra virgin olive oil that is sold in dark glass bottles or a can and store it in a cool dark place in your pantry rather than near the stove.
When purchasing extra virgin olive oil, look for the “Best Used Buy” date on the label and buy a bottle with a date that is as far in the future as possible. Keep in mind, once you open the bottle, air will get trapped in the bottle increasing the aging process of the oil, claims Balch.
For more information and recipes using olive oil visit Oldways and the NAOOA websites.
Follow Joan on Twitter at: joansalgeblake
Produce Pretenders
The Health Benefits of Beer
| Source: Nutrition and You |
Move over red wine. The buzz on beer is that it can provide some nutrition as well as health benefits. “While red wine enjoys a reputation for sophistication and health benefits, emerging research reveals that beer has unique nutritional and health benefits,” claims registered dietitian and an Academy of Nutrition and Dietetics (AND) media spokesperson, Andrea Giancoli.
According to AND and the latest research, drinking beer in moderation, can possibly help:
Lower the risk of heart disease. Beer, especially dark beer, pours up about a gram of soluble fiber in each 12-ounce bottle compared to none in wine. Research suggests that consuming adequate amounts of soluble fiber-rich foods such as oats, barley, pears, and dried beans, as part of a healthy diet, can help lower the LDL “bad” blood cholesterol levels in the body. Also, the hops and malt in beer provide polyphenols, which can act as heart-healthy antioxidants, among other things, in your body. Lastly, any source of alcohol, whether it comes from wine, liquor, or beer increases the level of the HDL “good” cholesterol in your blood.
Lower the risk of kidney stones in men. It appears that compounds in hops, by slowing the release of calcium from the bone, help limit kidney stone formation.
Build strong bones. Beer is rich in silicon, an element which is linked to stronger bones. Keep in mind that excessive alcohol consumption, no matter the source, can weaken your bones.
What’s moderation? For men who choose to drink, moderation is considered up to 2 drinks daily, and for women, it’s up to one drink a day. A drink is considered 5 ounces of wine, 1.5 ounces of liquor, or 12 ounces of beer.
Cheers!
Follow Joan on Twitter at: joansalgeblake
6 Tips to Avoid Dangerous Weight Loss and Health Fraud Scams
| Photo Source: FDA |
With daylight savings starting this week, many of us are thinking about losing our winter weight. Unfortunately, springtime is prime time for the advertising of bogus weight loss products and other get-in-shape dietary supplement rip-offs. According to the Food and Drug Administration (FDA), “a health product is fraudulent if it is deceptively promoted as being effective against a disease or health condition but has not been scientifically proven safe and effect for that purpose.”
For example, FDA labs have uncovered more than 100 weight-loss products that have been illegally marketed that contain sibutramine, a compound that has been shown to be associated with an increased risk of heart attack and stroke, according to the agency. Sibutramine was the ingredient in the weight–loss drug, Meridia, which was withdrawn from the market in 2010 due to this issue. Keep in mind that dietary supplements aren't reviewed by the FDA for effectiveness or safety prior to being sold in the marketplace.
Here are 6 Tips from the FDA that can help you identify if a product is “too good to be true” and a health scam rip-off:
Tip No. 1: Don’t Fall for Ads with Personal Testimonials:
Success stories are just that: stories. Don’t fall prey to testimonials such as “I lost 100 pounds by taking this daily pill.” If you want to read fiction, buy a good book.
Tip No. 2: Be Leery of Products that Claim to be Quick Fixes
According to the FDA, beware of ads that boast that you can “Lose 30 pounds in 30 days.” Weight loss or any other condition cannot be treated successfully in record-breaking time.
Tip No. 3: Note that “All Natural” Products are NOT Automatically Safe
As the FDA points out, poisonous mushrooms can be found in nature and can kill you if you eat them. In the past, the FDA has found “all natural” products that actually contained hidden doses of prescription drug ingredients or untested active ingredients that could be dangerous if consumed.
Tip No. 4: Beware of Ads that Say “One Product Does It All”
The FDA recently sent U.S. marshals into a New York firm that claimed that their product could cure everything from dementia to prostate cancer. The marshals seized the products to protect the public.
Tip No. 5: Roll Your Eyes When You Hear About a Product’s Miraculous Curing Power
If the product had miraculous powers, the science community would have already uncovered it through rigorous research studies. The only thing that is miraculous is that companies make fortunes selling this stuff.
Tip No. 6: Don’t Fall for The Old “Conspiracy Theory” Trick
This is the oldest trick in the book. According to the FDA, beware of ad claims that the government and pharmaceutical companies are working together to hide information. Trust me, there isn’t any conspiracy going on. If the product was effective, the pharmaceutical companies would be working with the FDA to have it approved for use by the public. This is called smart business.
Follow Joan on Twitter at: joansalgeblake
Research: Healthy Restaurant Options Good For You and Business
According to a report by the Hudson Institute of over 20 of the largest restaurant chains, those establishments that offered more lower-calorie food and beverage options had a 5.5 percent increase in sales compared with a 5.5 percent decrease among chains offering fewer healthier options over a 5-year period. The report looked at chains such as Applebee’s, Olive Garden, McDonald’s, Wendy’s and Taco Bell. “Consumers are hungry for restaurant meals that won’t expand their waist lines, and the chains that recognize this are doing better than those that don’t,” said Hank Cardello, a lead author of the report.
As a strong proponent of consumer choice, this is a classic example of the power of the credit card. By repeatedly frequenting those restaurants that have a variety of healthier options, patrons are sending a strong message as to what they want to see on the menu. If the restaurant delivers, they will come back and bring their credit card with them.
So what are some of the more popular healthier options that folks keep coming back to order? Here are the tops picks from several chains:
| Photo Source: Olive Garden |
Fruit and Maple Oatmeal Honey Mustard Grill Snack Wrap
290 calories 250 calories
4.5 grams fat 8 grams fat
| Photo Source: McDonald's |
Have you tried any of these lighter restaurant options? What did you think?
What is the Mediterranean Diet and How to Follow It
It all started circa 1960 in several areas of the Mediterranean region, specifically the Greek island of Crete, other areas of Greece and southern Italy. Researchers were drawn to these areas because the adults living there had very low rates of chronic diseases, such as heart disease and cancer, as well as very long life expectancy. For examples, the natives of Greece had a rate of heart disease that was 90 percent lower than that of Americans at the time. (Mind you, heart disease and cancer are still currently two of the top killers of Americans.)
In addition to a physically active lifestyle, these Mediterranean natives consumed a diet that was rich in grains, fruits, vegetables, legumes, and nuts. In fact, more than 60 percent of the calories in their diets in the 1960s were supplied by these high-fiber, nutritionally-dense plant foods. The majority of the fat in the diet was provided by olives and olive oil, and fish and seafood was enjoyed at least twice a week. (Note: the latest recommendation from the USDA is to consume at least two fish meals, especially fatty fish such as salmon, weekly to increase longevity.)
Foods from animal sources were limited as well as sweets. Water was abundantly consumed throughout the day and low to moderate amounts of wine were enjoyed, typically only with meals. Equally important, meals were enjoyed with friends and family.
To learn more about each of the components of the diet and how you can easily incorporate more of a Mediterranean style of eating in your diet, visit this fun, interactive Mediterranean Diet Pyramid.
The Best Kept Secret for Weight Loss
| Source: AND |
Ann’s weight loss success wasn’t a fluke. According to a recent study of overweight individuals published in Managed Care, nutrition counseling provided by a RD was shown to be more successful in helping individuals lose weight compared to those who did not receive the RD counseling. The study looked at close to 300 overweight or obese adults enrolled in the Blue Cross – Blue Shield Medical Nutrition Therapy (MNT) program of North Carolina and compared the results to over 1,000 obese individuals who did not use this MNT benefit.
According to the Academy of Nutrition and Dietetics (AND), this is the first published study that evaluated and showed “significant health benefits” for participants using a benefit from their company’s health plan. Those that received RD counseling had twice the odds of achieving a clinically significant weight loss as compared to those folks who didn’t receive the counseling.
This isn’t news to Joan Buchbinder (joan@thenutritioncoaches.com), a RD in private practice in Newton Centre, Massachusetts. Approximately 90 percent of her clients come to her for professional help to lose weight after being frustrated with the failure of fad diets. According to Joan, so many of her clients were in the habit of “dieting by day” but “losing control at night.” Joan credits her success with her clients to personalizing the nutrition counseling to match each person’s unique needs.
To find an RD in your area, you can visit the AND. While many insurance companies are covering nutrition counseling by an RD, check with your own health care provider. You could be a co-pay away from the best kept secret for weight loss.
Can Takeout Foods Help You Stay Trim?
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| Source: Flickr, Nomadic Lass |
Why? The survey showed that individuals tend to order an appetizer and consume bread at a sit down restaurant but they don't do so when they order takeout. (Who among us has not dipped into that basket of hot bread when it comes to the table?) Diners are also nearly twice as likely to order side dishes and three times more likely to order dessert when lingering at a restaurant as compared to when eating takeout or delivered foods in their own kitchen. If you don’t think that skipping the dessert can save many calories, think again. The Chocolate Zuccotto Cake at Maggiano’s Little Italy serves up just over 1,800 calories, which could be more calories than your entire takeout dinner.
On those harried days when you're lucky if you can find your car keys, let alone the kitchen, try these strategies to help you order your dinner with your health in mind:
Strategy No. 1: Order the Takeout by Noon
If you know that "it's going to be one of those days", mentally plan what you are going to pick up for dinner after you have eaten breakfast or lunch when you are less hungry and frazzled. Write your order on a "stick-it" note pad and attach it to your wallet. You'll have a better shot at making a healthier choice when your stomach is full, your body is less fatigued, and when you still have some rational brain power left. If you wait until you get to the take-out restaurant to choose your order, you'll be filling the back seat of the car with enough chow for the neighborhood.
Strategy No. 2: Buy Only What You Don’t Have Time to Make
To better control the calories, fat, and sodium in your take-home meals, buy just the entree -- the half roasted chicken at the supermarket or at the chicken take-out joint -- and then fortify the meal with quick fixes. If you are in the supermarket picking up the rotisserie bird, hit the salad bar for a veggie feast or tossed salad. Grab some fresh whole grain bread for a complete meal. Or, keep frozen vegetables in your freezer and a pouch of quick cook brown rice in your cupboards for a quick fix in your microwave.
Strategy No. 3: Don’t Bring Home More Than You Can Afford to Eat (or Keep)
Buying large amounts of takeout foods so that you have enough for two meals is one thing. Setting up a Chinese smorgasbord in your kitchen is another, especially if you're prone to continue eating until the Styrofoam container bottoms are visible to the naked eye. Ask for a half portion if you know the restaurant's servings are generous, or even better, portion a meal on your plate and put the containers immediately into the refrigerator for tomorrow night’s stress-free meal.
Do you eat takeout? What tricks do you use to order more healthfully?
Follow Joan on Twitter at: joansalgeblake
Study: Surprising Findings About Kids and Snacking
| Photo: Adam Blake |
Because of this snacking trend, the United States Department of Agriculture is proposing a new rule that limits the calories, fat, sodium, and sugar in the snacks sold to children from vending machines or other locations within the school during the day. Not surprisingly, much of the foods that kids snack on are high in calories but low in nutrition per bite. For example, a handful of potato chips (about a measly ounce) provides a whopping 150 calories and little nutrition, whereas a cup of broccoli is chock-full of fiber, vitamins, minerals, and healthy phytochemicals and weighs in at about 20 calories. More importantly, filling up on less nutrient-rich chips displaces other healthier foods such as veggies and dairy – two food groups that all Americans, young and old, are falling short of daily.
Since research has also shown that increasing the variety of the foods available increases a person’s intake, would providing a variety of healthier snack foods encourage their consumption? More importantly, would the kids really eat the healthier snack if it was offered? Cornell University researcher Brian Wansink, PhD cracked open the chips, cheese, and veggies and found out.
Makes sense. Good things always come in small packages. Try a cheese and veggie combo as a snack and let me know as it goes.
Study: Suprising Findings About Kids and Snacking
| Photo: Adam Blake |
Because of this snacking trend, the United States Department of Agriculture is proposing a new rule that limits the calories, fat, sodium, and sugar in the snacks sold to children from vending machines or other locations within the school during the day. Not surprisingly, much of the foods that kids snack on are high in calories but low in nutrition per bite. For example, a handful of potato chips (about a measly ounce) provides a whopping 150 calories and little nutrition, whereas a cup of broccoli is chock-full of fiber, vitamins, minerals, and healthy phytochemicals and weighs in at about 20 calories. More importantly, filling up on less nutrient-rich chips displaces other healthier foods such as veggies and dairy – two food groups that all Americans, young and old, are falling short of daily.
Since research has also shown that increasing the variety of the foods available increases a person’s intake, would providing a variety of healthier snack foods encourage their consumption? More importantly, would the kids really eat the healthier snack if it was offered? Cornell University researcher Brian Wansink, PhD cracked open the chips, cheese, and veggies and found out.
Makes sense. Good things always come in small packages. Try a cheese and veggie combo as a snack and let me know as it goes.
What You Need To Know About Energy Drinks, Shots, and Everything Else
First there were energy drinks, then energy shots, now there is gum and other food items with caffeine added to them. These products are touted to make you feel more alert and increase your energy level. The question that we all need to ask ourselves is, “have we gone over the energy edge?” The answer is “yes.” Here’s what you need to know about these caffeinated products:
Fact No. 1: Too Much Can Cause Adverse Effects
According to the Journal of the American Medical Association, consuming too much caffeine can cause:
- An increased heart rate
- Irregular heart rate and palpitations
- Increased blood pressure
- Sleep disturbances, including insomnia
- Diuresis (increased production of urine)
- Increased level of sugar in the blood (if the caffeinated product, such as an energy drink, is sweetened with sugar)
If you think the above are benign, think again. A recent government survey uncovered that visits to hospital emergency rooms due to the consumption of energy drinks have increased steadily since 2005 and have doubled from 2007 to 2011:
Fact No. 2: Kids Shouldn’t Consume Energy Drinks or Shots
According to the Academy of Pediatrics, young children should not consume any caffeinated products. Adolescents should not consume more than 100 mg of caffeine daily, and adults should not consume more than 500 mg of caffeine daily from all sources. In addition to energy drinks and shots, soda, ice tea and of course, coffee, contain caffeine. Unfortunately, many caffeinated products don’t list the amount of caffeine per serving. This table may help:
| Source: JAMA |
Because they are designated as “dietary supplements,” these products can side-step FDA regulations. Also, caffeine may not be the only ingredient you have to worry about. Some products contain additives such as guarana, a plant that contains caffeine. Each gram of guarana contains 40 to 80 mg of caffeine.
Fact No. 4: Alcohol and Energy Beverages are a Bad Combo
Since caffeine acts a stimulant and alcohol acts as a depressant, consuming the two together can make you feel less intoxicated even though your psychomotor skills are impaired. This not only can perpetuate further drinking but also the false sense of being able to perform skills such as driving or operating other equipment, which can have deadly consequences under the influence of alcohol.
Fact No. 5: You Get Energy from Foods
Your body runs on the energy, measured in calories, in the foods and beverages you consume. While these energy drinks made their debut in the United States in 1997, we must keep in mind that we have been fairly energetic (when we want to be) before these products made their way onto our supermarkets and convenience stores shelves. If you want energy, eat a well-balanced, healthy diet. The side effects are numerous and positive: you can possibly reduce your risk of heart disease, certain cancers, stroke, and developing an expanding waist. Not bad.
Ideas for healthy, weekday dinners
Do you find it challenging to create a healthy weekday dinner that doesn’t require a lot of time slicing, dicing, and sautéing in the kitchen? Here are 5 healthy and quick cuisines designed for those who are time impaired.
Mid-Week Meal No. 1: Turkey Pizza Cutlets
For the ultimate Italian night, try these easy Turkey Pizza Cutlets (see recipe below). Since the lean turkey cutlets are baked rather than pan fried, you're no longer a sautéing slave to your stove. This not only reduces the fat in the cutlets, but also frees up your time for more important things, like washing the breakfast dishes that are still stacked in the kitchen sink. Add some cooked pasta and green beans with sun dried tomatoes for a dinner Italiano-style.
Mid-Week Meal No. 2: Ziti with Chicken and Broccoli in a Creamy Sauce
Since this mock Alfredo-type cream sauce is made with low-fat evaporated milk, it's guaranteed to be kind to your bathroom scale. But here's the best part of the dinner: The broccoli is cooked along with the pasta, which means that there is one less pot to scour. Just add a tossed salad with this easy ziti with chicken and broccoli in a creamy sauce dinner.
Mid-Week Meal No. 3: Grilled Salmon with Ranch Sauce
Yes, you can make fish during the week with this easy Grilled Salmon with Ranch Sauce (see recipe below). Add the quick brown rice & shredded carrots sauté for any easy side. You will fall in love with this fish dish -- hook, line, and sinker.
Mid-Week Meal No. 4: Marvelous Microwave Meatballs
With only four ingredients, these marvelous microwave meatballs are not only a snap to make but the microwave does all the work. Leftovers can be frozen for a quick thaw and dinner for next week. If you are feeding a crowd, double the recipe to guarantee leftovers for another meal. While the turkey meatballs are cooking in microwave, boil some water for pasta. Serve the meal with a side of baby carrots and a light dressing for dunking.
Mid-Week Meal No. 5: Mexican Macaroni and Cheese
By the end of the week, the refrigerator is likely to be bare so head to the cupboard for your dinner fixings. Add a can of lower sodium black beans to a lonely box of macaroni and cheese along with some chunky salsa, and you'll have mexican macaroni & cheese. If you can't find the lower-sodium canned beans, spoon regular canned beans into a colander and rinse under running cold water to reduce the sodium content by over 40 percent.
Turkey Pizza Cutlets
Ingredients:
• 1 pound turkey breast cutlets
• 2 egg whites, slightly beaten
• 1/4 cup Italian bread crumbs
• 3/4 cup spaghetti sauce
• 1/2 cup shredded mozzarella cheese
• vegetable oil spray
Preheat oven to 375 degrees F. Spray baking pan with vegetable oil spray and set aside. Place egg whites in a shallow bowl. Spoon bread crumbs onto a small plate. Dip each cutlet into egg whites and then coat with bread crumbs. Place on baking pan. Bake for approximately 18 to 20 minutes or until cooked thoroughly. Remove pan from oven. Carefully spoon on sauce and sprinkle with cheese. Bake for an additional 2 minutes or until cheese is melted.
Makes 4 cutlets.
Nutrition Information:
Per cutlet:
Calories: 216
Fat: 7.5 grams
Saturated Fat: 2.5 grams
Cholesterol: 52 milligrams
Sodium: 444 milligrams
Fiber: 1 gram
Copyright © Joan Salge Blake
Grilled Salmon with Ranch Sauce
Ingredients:
• 3 tablespoons light ranch salad dressing
• 1/4 cup nonfat plain Greek yogurt
• 5 scallions, chopped
• 1 pound salmon fillets
• 1/4 teaspoon white pepper
• vegetable oil spray
Heat grill or broiler. Combine salad dressing, yogurt, and scallions in small container. Cover and refrigerate. Spray salmon with vegetable oil spray and sprinkle with pepper. Broil or grill for 6 minutes. Turn and grill for an additional 4 minutes or until salmon is flaky and thoroughly cooked. Remove from grill and divide among four plates. Top with ranch sauce.
Makes 4 servings.
Kitchen Shortcut: Ranch sauce can be made the night before or early in the morning. Refrigerate in a covered container until ready to use.
Nutrition Information:
Per serving:
Calories: 190
Fat: 9.5 grams
Saturated Fat: 1.5 grams
Cholesterol: 61 milligrams
Sodium: 157 milligrams
Dietary Fiber: 0
Copyright © Joan Salge Blake
Myths and Facts: What to Eat To Beat The Common Cold
| Photo Source: CDC |
Unfortunately, you were unlucky enough to inhale at least one of 200 or more viruses that cause Americans to suffer with more than a billion colds annually. The common cold is the leading cause of work and school absenteeism, which can make you feel miserable for up to two weeks. Kids are walking Petri dishes as they not only infect each other but also are the likely cause of infecting adults around them.
Can you eat to beat the common cold? Here are some myths and facts:
MYTH: Vitamin C Wards Off Colds
In the 1970s, the scientist Linus Pauling theorized that consuming vitamin C would prevent a person from catching a cold. However, the latest extensive review of almost 30 controlled studies of over 11,000 individuals, who popped 200 milligrams or more of vitamin C daily, suggests that the regular ingestion of a supplement doesn’t prevent healthy individuals from getting a cold. However, research did show that individuals who are involved in short periods of heavy physical stress such as marathon runners and skiers, may gain some protection against the common cold when routinely taking a supplement.
| Photo Source: CDC |
Research does suggest that regularly consuming vitamin C may reduce the severity of symptoms and decrease the duration of a cold should you catch it. While it is very individualizes, the reduction is only about a day annually, and the jury is still out on the amount needed to reap this small benefit. The good news is that Americans, on average, are not only meeting their daily need of 75 to 90 milligrams but you can easily rack up more than this amount through your diet. A cup of OJ contains 124 milligrams, a red pepper slices up 226 milligrams, and a cup of broccoli provides 100 milligrams of vitamin C. Supplement users beware: taking too much vitamin C can cause diarrhea, nausea, and kidney stones in those with a history of kidney disease.
MYTH: Echinacea Can Prevent a Cold
A study of over 700 individuals in the Annals of Internal Medicine failed to prove that the herb, Echinacea, prevented getting a cold compared to those getting a placebo or no treatment. Results are mixed as to whether the herb can reduce the duration or the severity of cold symptoms. A big problem with using Echinacea is that the available supplements on the market vary greatly between the nine different types of the herb as well as the various parts of the plant used in the product. Some individuals may also experience side effects such as intestinal discomfort, rashes, increased asthma, and a life-threatening allergic reaction after consuming Echinacea.
FACT: Zinc Can Be Helpful
In a review of 15 controlled trials, zinc lozenges or syrup were shown to help reduce the duration and severity of colds in healthy people, when consumed within the first 24 hours of the first sniffle. But there is a catch. Those taking zinc lozenges may experience nausea and a bad aftertaste in their mouth. More research is needed to determine the correct dosage and usage for the general population, especially those with chronic illnesses. Check with your health care provider before you pop a lozenge or take a dose of zinc syrup.
MYTH: Garlic Can Reduce the Length of a Cold
While garlic has been believed to treat the common cold, the research is less than robust. In a study of over 145 individuals, those who took garlic daily for three months suffered with cold the same length of time as those taking a placebo. However, if you want to add it to chicken soup (see below) for a little flavor, feel free.
| Photo Source: Cooking Light |
Never question your mother and her chicken soup. According to Dave Grotto, RD, the author of The Best Things To Eat (2013), “in the 1200s, the Jewish scholar, Maimoides claimed that colds should be treated with a warm “brew,” which we have come to know as chicken soup.” Maimoides may be on to something. The heat, salt, and fluid in the soup can help you feel better and fight infection. Also, according to Grotto, research suggests that chicken soup may have an anti-inflammatory effect on the upper respiratory tract, which can reduce the duration of the cold.
Here's to a cold-free winter.
Follow Joan on Twitter at: joansalgeblake
The Top 10 Dining Out Trends in 2013
According to the National Restaurant Association (NRA), many restaurants are going to be serving up nutrition and health on the menu this year. “We have seen an increasing interest in health and nutrition among consumers over the last several years, and these consumers' needs and desires are being reflected in many of our restaurants’ offerings," said Joy Dubost, Ph.D, R.D., director of Nutrition and Healthy Living for the NRA.
Based on the NRA’s survey of more than 1,800 professional chefs, these are the top 10 trends that will be on the menu in 2013:
1. Locally sourced meats and seafood
2. Locally grown produce
3. Healthful kids' meals
4. Environmental sustainability as a culinary theme
5. Children's nutrition as a culinary theme
6. New cuts of meat (e.g. Denver steak, pork flat iron)
7. Hyper-local sourcing (e.g. restaurant gardens)
8. Gluten-free cuisine
9. Sustainable seafood
10. Whole grain items in kids' meals
“It is encouraging to see that children’s nutrition remains a top priority for chefs and that they continue to put their creativity in healthful kids' meals to work on restaurant menus, ” adds Dubost.
“Local sourcing is another macro-trend that will maintain its momentum in the restaurant community in 2013. Whether purchased from local farms or grown in onsite gardens, many chefs make use of seasonal ingredients to showcase their menus.”
Many restaurants are offering these trends. The Healthy Dining Finder makes it a cinch to a locate a restaurant that meets your dining and health needs.
The 5 Best Diet Changes to Make in 2013
1) Eat Off a Smaller Plate at Dinner
You may not have noticed but the size of your dinner plate has morphed over the past century.
According to research, the size of the standard dinner plate has increased 22 percent in diameter, from about 10 inches in 1900 to almost 12 inches in 2010. Let’s face it: the bigger the plate, the more you will heap on and eat. Join the Smaller Plate Movement and commit to eating off a plate that is only 9 to 10 inches in diameter at your largest meal of the day. Do this for a month and you will be shocked as to how effective this one small change can make in shrinking your waist.
3) Go for the Whole Grains
Top 3 Nutrition Headlines in 2012
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| Source: Academy of Nutrition and Dietetics |
Will a gluten-free diet keep you lean? Probably not. It’s the calories, not the gluten, in the diet that counts when it comes to managing your weight. Interestingly, gluten-free foods may actually have more calories than the traditionally baked products, as extra fat is often added to compensate for the removed gluten in order for the product to be palatable. Cost in another factor. Gluten-free products can cost over 240 percent more than regular products. Ouch.
| Source: USDA |
While soda, energy drinks, and sports drinks collectively make up the largest category of contributors of added sugars in the American diet, they aren’t the sole source. According to the USDA, the other major sugary culprits are grain-based desserts (cookies, cakes, pastries, pies, donuts) and fruit drinks (lemonade, fruit drinks). With added sugars contributing an average of 16 percent, on average, of the total daily calories in our diets, Americans need to stop gulping sugary beverages as well as chowing down on the sweets and treats on a daily basis.
The Latest on Alcohol Intake: Just in Time for the Holidays
- Don’t drink at home prior to your social outing.
- Take inventory of your wine and beer glasses and measure how much fluid they actually hold. If need be, shop around for smaller glasses to use when serving alcohol.
- If you want to drink, go for qualityover quantity. Buy more expensive wine, beer, or liquor and savor one fine drink rather than several of a lower quality to help harness the calories but not the festivities.
- Drink alcohol in an one-to-one ratio. After consuming a glass of wine or beer, make the second "drink" a large glass of sparkling water. Who knows....you may end up stopping after the second "drink" of water and eliminate that second glass of calorie-containing alcohol altogether.
Study: Your Smartphone Can Help You Lose Weight
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| Source: AND |
According to Bonnie Spring, Ph.D., one of the authors of the study, the mobile technology device enabled subjects to check their daily calorie intake and physical activity on-the-spot, which allowed them to obtain feedback and adjust their behaviors instantaneously. The mobile technology was even more important during the maintenance phase of the study. Those who continued going to the program and using the mobile device maintained significant weight loss at 12 months (even though the coaching calls had stopped), compared to those attending the program but not using the mobile device.
“While smartphone apps have replaced the mobile device used in this study, the technology is the same. It allows for monitoring and accountability as part of a supportive program,” claims Spring. This isn’t anything new for Sarah Kreiger, a registered dietitian (RD) in private practice and Academy of Nutrition and Dietetics (AND) Media Spokesperson. She uses several apps, such as MyFitness Pal, CalorieCounter, or Daily Burn, which are allfree, when she counsels her clients. “My clients who use these apps, along with my personalized counseling and support, have more success meeting their weight loss goals than those who don’t use them.”
Click here for of list of other free weight management apps reviewed by AND. Perhaps, your smartphone with some structured support may be a smart way to lose weight.
5 Trendy Gifts for Foodies to Give (or Get) This Year
Gift Idea: Fruit Infusion Natural Fruit Flavor Pitcher
Does someone on your list drink too many sugary beverages daily for their own good? Since soft drinks, energy drinks, and sports drinks are the No. 1 source of added sugars in the diet of Americans, this gift will save any lucky recipient tons of sugar and money throughout the year. Place sliced fruit or better yet, cucumbers, in the center infuser of the pitcher and pour in the water. Keep the pitcher in the refrigerator for an unbelievable refreshing no-calorie and no-sugar added chilled beverage for less than $20. Bonus: You can say also “goodbye” to recycling all those soft drink bottles and cans. With this beverage replacement, you’ll never drink soft drinks, even diet sodas, again. I promise. Buy it online here.
The Food Lover’s Healthy Habits Cookbook by nutrition expert Janet Helm, MS, RD and the editors at Cooking Light proves that with the right tools, both delicious and healthy can happily coexist in any lifestyle. This unique collection of more than 250 road-tested recipes, tips and solutions has done all of the thinking for you. Each section dishes up brand-new secrets to living a healthier life, straight from more than 50 nutrition and fitness experts, bloggers, chefs and Cooking Light readers. Click here to order it on Amazon.
For all the cheese lovers on your list, a cheese plane and a microplane are culinary must haves. While they are yummy and creamy, whole milk cheese, such as Manchego, baby Swiss, Asaigo, and Parmigiano-Reggiano, is the No. 1 source of heart-unhealthy saturated fat in the diets of Americans. An easy way to enjoy these cheeses, but not at the expense of your heart, is by using a cheese plane or microplane, which allow you to savor smaller portions. Cheese lovers can use these nifty gadgets to slice their beloved delicacies paper thin for added flavor on a sandwich or grated to a fine dusting on entrées without adding tons of saturated fat. Both the cheese plane and microplane can be ordered online for less than $15 each.
Many Americans are falling short of consuming the recommended minimum 2.5 cups of veggies daily and often cite the preparation involved as a barrier to consuming Mother Nature’s finest. The Progressive International Veggie Chopper slices and dices veggies in seconds, which can then be added to soups, casseroles, salads, chili, and stews. This veggie chopper is so easy-to-use that it is like having a prep chef helping in the kitchen. At less than $25, it’s cheaper than a chef and can be purchased online here.
No matter the age of your gift recipient, fruit smoothies are loved by both young and old. This hand blender allows you to whip together yogurt, slightly defrost frozen berries, and a splash of skim milk for 100% delicious fruit smoothies in minutes. With this gadget around, it will be a snap to consume the minimum recommended 2 cups of fruit daily. Buy it online here.
Do you have a favorite healthy gift idea? Please share below.
Flying on Airlines Without High Calorie Baggage
| Source: FDA |
In a recent survey of 12 major airlines, Dr. Charles Platkin, PhD, aka The Diet Detective, uncovered that, on average, airline food contains about 380 calories per serving, ranging from 50 calories for a petite bag of pretzels on Southwest and a 186 calorie fruit tray on Air Canada to a hefty 840 calorie Chicken Caesar Wrap on Delta airlines. Platkin’s annual airline food investigation uncovered that some airlines are more health conscious than others. “This year Virgin America wins the top spot with the "healthiest" food choices in the sky, with Air Canada a close second and Alaska Air not too far behind,” claims Platkin.
Shop to Drop Some Holiday Pounds
| Photo: Flickr, Marc Samsom |
According to the USDA’s SuperTracker, shopping, which includes both walking and standing in line (and unfortunately, could be lengthy this time of year), can cause you to burn about 200 calories an hour depending upon your weight. While shopping is considered only a light-intensity activity, surprisingly, a three-hour shopping adventure can have you burning about 600 calories. If you forgo the escalator and take the stairs to the second level of the mall, you will burn another 12 calories for every minute of climbing.
To find out how many calories you can burn while holiday shopping, go to the SuperTracker. Set up your personal profile by entering your age, gender, and weight. Then, click on “Physical Activity Tracker.” Search for “shopping” and enter the amount of time, in minutes, that you were out and about. Choose the day of the week and then click, “Add.” The estimated calories that you burned for your shopping outing will appear.
Word of Caution: Don’t shop on an empty stomach. Appeasing a ravenous appetite at the mall food court could have you eating as much or even more calories than you burned shopping. Eat a sensible meal before you leave the house.
About the author
Joan Salge Blake, MS, RD, LDN, is a clinical associate professor and registered dietitian at Boston University in the Nutrition Program. Joan is the author of Nutrition &You, 2nd Edition, More »Blogroll













