Photo Source: USDA

This blog is Part 2 of a 2-part series about obtaining locally grown food to stretch your produce food dollar.    If you missed Part 1 focusing on growing a garden in your backyard for fresh produce on the cheap, click here.


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

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)

Photo Source: AHA

According to research from Mintel, about six out of every ten Americans are trying to watch the sodium in their diet by cutting back on the amount of salt that they cook with and use to season their foods at the table.  Unfortunately, you have a 90 percent chance of developing high blood pressure at some point in your life, according to the American Heart Association (AHA). Typically, the higher your sodium intake, the higher your blood pressure.   Having high blood pressure increases your risk for heart attack and stroke.

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.

In the Poultry and Meat Aisle:

• 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.

In the Dairy Aisle:

• 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.

In the Salad Dressing Aisle:

• 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.

For more tips and over 60 heart healthy recipes, click here to order the AHA’s Eat Less Salt.

                                         Follow Joan on Twitter at: joansalgeblake

Photo Source: Nutrition and You

 Rating the fruit in the produce aisle is like ranking your children.  They are all deliciously unique so you shouldn’t pit one against the other.   Nevertheless, the Center for Science in the Public Interest (CSPI) recently scored popular fruits by their healthy contents of carotenoids, vitamin C, potassium, folate, and fiber in their new Healthy Foods: Your Guide to the Best Basic Foods.  Can you guess what the top three high scoring fruits were?  (See chart below.)

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
 

Source: NAOOA

Attention all olive oil lovers: A recent study in the New England Journal of Medicine, which followed over 7,000 adults for about 5 years, showed that adherence to a Mediterranean diet, especially one with extra virgin olive oil, reduced the incidence of cardiovascular disease by 30 percent.  Olive oil is not only rich in oleic acid, a heart-healthy unsaturated fat but also polyphenols, which have been shown to have antioxidant and anti-inflammatory properties in the body. 

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

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

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

When it comes to generating restaurant sales, less appears to be more.

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:  Applebee's

Photo Source:  Olive Garden

Research continues to pile up about the health advantages of the Mediterranean Diet.

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.

Source: AND

In 2003, Ann from Wayland hit rock bottom fighting with her weight.  At 5 feet, 1 inch tall, she toppled 175 pounds on the bathroom scale and knew that her strategy of exercising and trying to watch what she ate wasn’t working.  At this low point, she knew she needed to bring in the “big guns” to help her lose weight.  Anne decided to seek the help of a registered dietitian (RD).  After 8 months of regular visits, she healthfully dropped 40 pounds going from a size 14 to size 8.  Ten years later, she has still kept the weight off.

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.

Source:  Flickr, Nomadic Lass

Takeout could be trimming for your waist if it replaces eating at a sit-down restaurant.  A recent survey of more than 1,000 Americans conducted by Seamless, a leading mobile and online delivery and takeout food service, uncovered that nearly 50 percent of men and 40 percent of women order takeout or delivery at least weekly.  But here’s the interesting result:  The study found that these folks tend to be more health conscious when picking up or having their dinner delivered compared to when they eat out at a restaurant.  

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

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

 Fact No. 3:  Energy Beverages are NOT regulated by the FDA

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.

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

Photo Source: CDC

You know you have a cold when you catch it.  Your nose begins to run like a leaky faucet, and your nostrils are beet red from constantly wiping the nasal drip.  Your stuffy head feels like you inhaled a wade of cotton, and your throat is sore because of the continual coughing.

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

FACT:  Vitamin C May Help Reduce the Duration and Severity of a Cold

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

FACT:  Chicken Soup Can Help

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 

If you have avoided dining out in order to keep to your resolution to eat more healthfully in the New Year, the restaurant industry wants you to know that they are here to help.

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. 

3)  Go for the Whole Grains

Researchsuggests that a healthy diet that contains high fiber, nutrient- and phytochemical-rich whole grains can help fight against heart disease, type 2 diabetes, and obesity.  While at least half of your grain servings daily should be whole grains, less than 5 percent of Americans consume this recommended amount.  Choose whole grain cereal and oats in the morning, whole wheat bread at lunch, and quick cook brown rice, whole grain couscous, or whole grain pasta at dinner.  Even though whole grains are healthier for you than refined grains, you need to make sure that only about ¼ of your plate is devoted to grains in order to control calories.

4) Eat Fish for Longevity

Want to live longer?  Studies show that consuming 8 ounces of fish weekly, especially omega-3 fatty acid-rich fish such as salmon and sardines, can reduce the risk of heart disease, the number one killer of Americans, slow the accumulation of artery-clogging plague, and even slightly lower high blood pressure.  Consider having at least two 4-ounce fish meals weekly.  Get in the habit of cooking once and eating twice:  Grill a large piece of salmon for dinner and take the leftovers for lunch the next day. 

5)  Drink Your Milk

Nonfat and low fat milk and yogurt are not only excellent sources of bone-strengthening calcium and vitamin D but also potassium, which can help prevent high blood pressure. Most Americans are falling short of all three of these nutrients, which can wreak havoc with their bones and blood pressure.   To meet the recommended three servings of dairy daily, add low fat milk to your morning java, add a slice of cheese to your lunchtime sandwich, and reach for a vitamin D fortified nonfat yogurt for a daily snack.  Since full-fat cheese is a major source of heart-unhealthy saturated fat in the American diet, choose only reduced or low fat varieties.  

                                          Follow Joan on Twitter at: joansalgeblake

 

Source:  Academy of Nutrition and Dietetics

More than 2 million Americans have celiac disease, an autoimmune disorder in which they can’t tolerate specific proteins in grains, collectively called “gluten,” which are found in wheat, barley, and rye.  However, it is estimated that 1.6 millionpeople are on a gluten-free diet even though they don’t have the disease.  Why?  Gluten-free has become the year’s fad weight loss diet.  This popularity for gluten-free foods has fueled a $6 billion food industry producing everything from gluten-free breads to cookies, crackers, and candy, which are all being gobbled up by the public.  

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

The banning or taxing of sugary beverages was the talk of the town in 2012.  First, New York City Mayor Bloomberg made headlines by proposing to restrict the sale of gigantic sizes of soda available in the Big Apple.  Then, the American Medical Association voted on a policy which recommended that if sweetened beverages were to be taxed that the levy should be used to fund anti-obesity programs and educational campaigns about the adverse health effects of overindulging these beverages.

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.

• 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.

Source:  AND

Photo: Flickr, Marc Samsom

Who knew that shopping was considered a form of physical activity?   It may not be a high-intensity aerobic workout but if you are pounding the pavement at the mall with a lengthy holiday shopping list, you could be burning a fair amount of calories.

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.