Photo Source:  Cooking Light

Between working out of the house and shuttling two sons around town to two different sports teams, Sharon, a music teacher, mom, and wife often finds it challenging to get a healthy dinner on the table.  “I know the entire family needs to eat healthy in order to keep up with our hectic schedules, but it’s so hard.  Take-out is on my speed dial, and the crockpot is my best friend.   But some days, even the crockpot doesn’t have a prayer of being plugged in,” claims Sharon.

Unfortunately, Sharon isn't the only time-impaired person in the kitchen.  A recent study in Nutrition Journal analyzed the food preparation habits of over 55,000 adults and uncovered that women are spending over 40 percent less time in the kitchen preparing meals than they did in the 1960's.  Obviously, Sharon is among friends with this issue and help may be on the way. 

Cooking Light just launched its first-ever refrigerated, prepared-foods product line.  The meals are made from fresh ingredients and are designed for individuals like Sharon who want healthy, fresh, good-tasting foods but don't always have the time to prepare them from scratch.

“Consumers turn to Cooking Light for healthy recipes above all," said Scott Mowbray, Cooking Light Editor. "But the fact is they’re sometimes too busy to cook. It was logical to move into a prepared-foods line. However, we were very careful about our partners. We insisted that the food taste homemade, delicious, and in the style of our best recipes.  Our editors and Test Kitchen experts taste the food at every step and advise on formulations. Our dietitian scrutinizes the numbers. The result is healthy, ready-made food we’re absolutely proud of.”

According to Sidney Fry, MS, RD, Assistant Nutrition Editor at the magazine, the nutrition and recipe guidelines for the products are all maintained in accordance with the USDA's most current Dietary Guidelines and do not contain preservatives. The prepared foods are based on their top recipes from the magazine.

The 14 new ready-made, refrigerated items include:

Entrees:
Beef Provençal Stew
Chipotle Pork Roast
Seared Sliced Beef Sirloin
Sliced Chicken Breast
Sliced Turkey Breast

Stuffed Pastas
Chicken and Spinach Ravioli
Heirloom Tomato and Spinach Ravioli

Take and Bake
Chicken Enchilada Bake
Chicken Parmesan
Chicken Penne Alfredo
Chicken Pasta Primavera
Vegetable Lasagna

Soups and Sides
Lemon Orzo Chicken
Garden Minestrone
Potatoes Gratin

I sampled the Turkey Chili with Black Beans and the Vegetable Lasagna and both tasted as though I made them myself using a Cooking Light recipe.  These foods are currently only available exclusively at BJ’s Wholesale Clubs located on the east coast.  For additional information on the product line, click here.  You can also visit BJ’s Wholesale Clubs' website for a FREE 60-day membership.

“Since I know that a Cooking Light recipe is balanced, these products would appeal to me,” claims Sharon.  Who knows?  Maybe she won't be using the speed dial for dinner this week.

Be well, Joan

                                             Follow Joan on Twitter at: joansalgeblake 

Photo Source: Nutrition & You

Do you routinely bypass eating breakfast only to have lunch be your first meal of the day?  If so, you may rethink your lack of a morning meal and rise and dine to ward off diabetes and other health concerns.

In a study soon-to-be published in the August issue of the American Journal of Clinical Nutrition, researchers followed over 46,000 women, who were initially free of diabetes, for six years.  At the end of the study, women who consumed breakfast irregularly were found to be at a higher risk of developing type 2 diabetes compared to women who consumed breakfast daily.  Since the Centers for Disease Control and Prevention (CDC) estimates that as many as 1 in 3 adults could develop diabetes by 2050, this could be a wakeup call for the estimated 30 million Americans who skip breakfast on a regular basis.

Of course, this doesn’t mean that all breakfasts are created equal.  Consuming eggs and bacon sandwiched between a glazed donut will provide over 350 calories of fat and sugar with a whopping 720 milligrams sodium.   This is not exactly the breakfast of champions, at least not nutrition-conscious champions.

The secret to a healthy breakfast is to include some high-fiber whole grains and fruit (or vegetables), some protein-rich foods, such as milk and yogurt, and some healthy fats such as peanut butter and nuts.  Here’s why:

• Americans spend over $700 million annually on laxatives (no, it’s not a typo) due to constipation.  Whole grain cereals and whole wheat bread, along with whole fruit or vegetables, will add fiber in the morning to get things moving in your gastrointestinal tract and help keep you regular.
• Adding some protein and fat at your meals will not only help you feel full sooner and keep your hunger at bay until lunch, but research suggests that eating adequate amounts of protein at each meal can also help you  preserve your lean muscle mass as you age.  Peanut butter and nuts provide both protein and healthy fats.
• While it is recommended that we consume three servings of low fat or nonfat milk, yogurt or cheese daily, Americans are consuming only about 1.5 servings and are also falling short of their bone-strengthening calcium needs daily.  Dairy is also a good source of protein in the morning.

To help you easily plan a healthy breakfast, here are my Picture Perfect Breakfasts:
   
             

Be well, Joan

• About 15 percent of the men didn’t wash their hands at all, compared with 7 percent of women;
• When the men did wash their hands, only 50 percent of them used soap, compared with 79 percent of women;
• Hand washing was more prevalent earlier in the day, which the researchers suggest may be due to the fact that individuals who go out at night for a meal or a drink may be more relaxed so hand washing becomes less important.

In honor of Father's Day on Sunday, I am re-posting my blog on men's health. If you are male or have a male in your life (brother, son, son-in-law, father, father-in-law, grandpa), this will be of interest to you.

This is National Men’s Health Week, which culminates with Father’s Day on Sunday.  The focus of week is to heighten awareness of preventable male health problems and to encourage the early detection and treatment of diseases among men and boys.

Since heart disease, specific cancers, and stroke are the top three leading causes of death among American males, what men may be eating, or unfortunately, not eating enough of, may be detrimental to their long-term health.   "A nutrient-rich diet and a healthy lifestyle are your strongest line of defense against [these] preventable illnesses," says registered dietitian and Academy of Nutrition and Dietetics spokesperson Jim White.  Parents with young boys please take note: When it comes to making healthy dietary changes to prevent these diseases, the earlier the changes are made, the better. 

To celebrate Father's Day, here are some food and diet changes that could provide some disease-fighting, health benefit to all men, no matter what the age.  When planning your meal celebration on Sunday, consider putting these foods on the menu.  The recipes provided are guaranteed to please all the men around the table.

Heart Disease Fighting Strategies:     

One of the American Heart Association’s top diet strategies to beat heart disease is to eat two fish (preferably oily fish) meals (3.5 ounces each) weekly to reduce the risk of heart disease.   Fish is not only low in heart-unhealthy saturated fat but also provides heart-healthy, omega 3 fatty acids.  Research shows that these fatty acids may prevent irregular heart-beats, reduce atherosclerosis, and mildly lower blood pressure.  Americans are currently consuming only about 0.1 to 0.2 grams of omega 3s daily, on average, as compared to the 0.5 grams recommended a day.  Two fish meals a week will not only meet this daily recommendation but also displace saturated-fat laden protein-rich food, such as hot dogs, regular ground beef, and fried chicken on the plate.

Father’s Day Menu Ideas:

Photo Source:  My Recipes

Skip the grilled steaks this year and try this easy Grilled Salmon with Tomato Salsa recipe instead as the main course.  To squeeze a second fish meal during the week, pack a tuna fish sandwich at lunch.  Combine drained, canned tuna with light mayonnaise, chopped celery, and a dash of onion powder and stuff along with lettuce and tomatoes or grilled veggies (see below) into a whole wheat pita for a heart disease-fighting lunch.

Cancer Fighting Strategies:

With prostate cancer being the second leading cause of cancer death among American males, the photochemical, lycopene, may be one of best disease-fighting compounds on the plate.  Research suggests that lycopene found in tomatoes and tomato products, may help prevent prostate cancer.   Cooking the tomatoes as well as serving them with a tad of oill has also shown to enhance the body’s absorption of this photochemical.  Watermelon, pink grapefruit, and guava are other delicious food sources of lycopene.

Father’s Day Menu Ideas:

Photo Source:  My Recipes

Serve tomato-rich salsa with wholegrain tortilla chips and or bruschetta on whole grain bread as an appetizer.  Lightly coat tomato halves with olive oil and chopped garlic and grill until lightly seared.  Sprinkle with chopped fresh basil for a savory and colorful tomato side dish.  Make sure watermelon is on the dessert menu.

Stroke-Fighting Strategies:

While limiting the sodium in the diet is important to lower high blood pressure, a risk factor for stroke, eating more potassium-rich foods such as fruits and vegetables can also lower blood pressure.  Unfortunately, many Americans are falling short of the amount of potassium recommended daily as most are not eating the minimum recommended 4.5 cups of fruits and veggies a day.

Father’s Day Menu Ideas:

Photo Source:  My Recipes

While you are cooking the salmon on the grill, leave a space for a variety of grilled veggies.  Toss together fresh broccoli, red peppers, zucchini, portobello mushrooms, and Vidalia onions with your favorite low-fat Italian dressing and grill to perfection.  Make sure there is enough for leftovers to stuff in a pita sandwich for the next day’s lunch.  Here’s another fabulous recipe for Citrus Herb Grilled Vegetables.



Here's to good health for all men, young and old.

                                                  Follow Joan on Twitter at: joansalgeblake

What’s not to love about nonfat Greek yogurt?   It is deliciously creamy and a six-ounce container has a whopping 18 grams of protein, over 50 percent more than regular yogurt.  Since protein helps increase satiety, or that feeling of fullness, a carton with a balanced breakfast could help you avoid the mid-morning hungry horrors, or as an afternoon snack, to help you bypass a vending machine raid at the office.   The friendly bacteria in the yogurt not only can provide some health benefits in your gastrointestinal tract, but since it is a good source of calcium, it is also good for your bones.   To keep up with consumer demand, the dairy aisle is overflowing with a wide variety of Greek yogurts.

To capitalize on its popularity, same manufacturers are adding Greek yogurt to products such as cereals, frozen yogurt, and even covering pretzels with it.   Unfortunately, the amount of Greek yogurt actually in the product is minuscule but the extra added sugar and fat in the product isn’t. 

I was recently interviewed as part of a WBZ TV segment on these Greek yogurt-infused products.  Click HERE to view the segment and to find out how to tell if a product that is advertised as containing Greek Yogurt is actually providing the real thing.

If you really want the creamy, health benefits of Greek yogurt, eat it right out of the container or use it as a lower fat alternative to sour cream in dips, mayonnaise in salads, and light cream in sauces and salad dressings.  In this way, you will gain all the benefits that it has to offer as well as reduce many calories in your favorite dishes.   Substituting a half cup of nonfat Greek yogurt for an equal amount of sour cream, mayonnaise, or light cream will save you anywhere from over 150 calories to 675 calories per recipe.

Here are some quick and easy recipes courtesy of Chobani Greek yogurt:








Creamy Basil Dressing over Heirloom Tomatoes









Grilled Chicken with Mustard-Tarragon Chobani Sauce





Coleslaw








Chipotle Dip







Enjoy!

Photo Source:  USDA

Dining out at a local restaurant is getting more local than you think.  According to the National Restaurant Association (NRA), the current top two trends this season on restaurant menus are serving up locally sourced meat and seafood and locally grown produce. 

Eating “locally” is being supported by customers as a recent NRA survey uncovered that over 55 percent of adults say they’re more likely to visit a restaurant that offers foods that are grown/raised in an environmentally friendly way.  Locally grown food can be healthier for the environment as it typically requires the use of fewer natural resources to get the food to your plate.   The less your food travels to get to you, the less energy is being used and the less greenhouse gases being produced.

Taste has always been king when it comes to eating.   Locally grown produce is harvested at peak ripeness and deliciously eaten soon after.   Let’s face it, a summer tomato locally grown is much more flavorful than one that has been shipped in a refrigerated truck for 2,000 miles.   Just ask Barry Maiden, the owner and chef of Hungry Mother in Cambridge and past recipient of the Food & Wine Magazine’s Best New Chef Award.  “I buy my produce locally from area growers such as Drumlin Farm and Verrill Farm, both in Concord, MA, in order to work with that fresh, peak flavor in the kitchen,” states Maiden.
 
Keep in mind that when it comes to nutrition, the food preparation method will greatly impact the calories in the finished product.  “While there isn’t any research to date that indicates that locally sourced foods are more nutritious, consumers equate “local” and “fresh” with good nutrition," claims Joy Dubost, Ph.D., RD, and Director of Nutrition at the NRA.   Unfortunately, potatoes that are deep fried and then seasoned with fresh herbs will still be hefty in the calories and fat department no matter where they were grown.  Grilling, roasting, poaching, and steaming are still important lower fat buzz words to look for on the menu to help control the calories.

If you are interested in savoring more local fare the next time you dine out, here are some other area restaurants that are committed to using locally sourced foods on their menus:

51 Lincoln, Newton, MA:

Owner and Chef Jeff Fournier changes the menu daily based on what is seasonally available and locally sourced.  On Wednesday evenings, the restaurant offers a Farm to Fork program, which is a three-course meal that showcases the freshest ingredients from local purveyors, such as Allandale Farm in Brookline.

EVOO, Cambridge, MA:

Evoo’s menu features organic, local, and sustainable ingredients from area farms such as Pineland Farm, Pete & Jen’s Backyard Birds, and Kimball Fruit Farm.  Their Home Grown seasonal menu changes daily.

Henrietta’s Table, Cambridge, MA:

Henrietta's Table prides itself on "Fresh from the Farm and Honest to Goodness Home Cooking." Chef Davis and his staff are committed to finding the best regional and organically grown produce.  The  Chef’s Collaborative, which is a nonprofit network of chefs awarded  Davis “The Sustainer of the Year.”  This award recognizes a chef who emphasizes a menu of delicious, locally grown, seasonally fresh, and whole or minimally processed foods that are good for the consumer, local farming communities, and the planet.

Ledge, Dorchester, MA:

This Dorchester restaurant houses a 4000-square foot Rooftop Food Garden allowing them to bring the freshest and most local ingredients to their guests.    Ledge’s menu specials throughout the growing season are dictated by the weekly harvest of their garden.

Oleana, Cambridge, MA: 

Oleana not only serves local foods but also grows them.  As part of the Oleana family businesses, Siena Farms in Sudbury, MA, grows organic produce using sustainable methods free of chemical herbicides, pesticides, and synthetic fertilizers.  The produce from the farm will appear on the Oleana menu.

Does your local restaurant serve locally sourced foods?  Please share!

                                          Follow Joan on Twitter at:  joansalgeblake

Photo Source:  USDA

Dining out at a local restaurant is getting more local than you think.  According to the National Restaurant Association (NRA), the current top two trends this season on restaurant menus are serving up locally sourced meat and seafood and locally grown produce.  

Eating “locally” is being supported by customers as a recent NRA survey uncovered that over 55 percent of adults say they’re more likely to visit a restaurant that offers foods that are grown/raised in an environmentally friendly way.  Locally grown food can be healthier for the environment as it typically requires the use of fewer natural resources to get the food to your plate.   The less your food travels to get to you, the less energy is being used and the less greenhouse gases being produced.

Taste has always been king when it comes to eating.   Locally grown produce is harvested at peak ripeness and deliciously eaten soon after.   Let’s face it, a summer tomato locally grown is much more flavorful than one that has been shipped in a refrigerated truck for 2,000 miles.   Just ask Barry Maiden, the owner and chef of Hungry Mother in Cambridge and past recipient of the Food & Wine Magazine’s Best New Chef Award.  “I buy my produce locally from area growers such as Drumlin Farm and Verrill Farm, both in Concord, MA, in order to work with that fresh, peak flavor in the kitchen,” states Maiden.
 
Keep in mind that when it comes to nutrition, the food preparation method will greatly impact the calories in the finished product.  “While there isn’t any research to date that indicates that locally sourced foods are more nutritious, consumers equate “local” and “fresh” with good nutrition," claims Joy Dubost, Ph.D., RD, and Director of Nutrition at the NRA.   Unfortunately, potatoes that are deep fried and then seasoned with fresh herbs will still be hefty in the calories and fat department no matter where they were grown.  Grilling, roasting, poaching, and steaming are still important lower fat buzz words to look for on the menu to help control the calories.

If you are interested in savoring more local fare the next time you dine out, here are some other area restaurants that are committed to using locally sourced foods on their menus:

51 Lincoln, Newton, MA:

Owner and Chef Jeff Fournier changes the menu daily based on what is seasonally available and locally sourced.  On Wednesday evenings, the restaurant offers a Farm to Fork program, which is a three-course meal that showcases the freshest ingredients from local purveyors, such as Allandale Farm in Brookline.

EVOO, Cambridge, MA:

Evoo’s menu features organic, local, and sustainable ingredients from area farms such as Pineland Farm, Pete & Jen’s Backyard Birds, and Kimball Fruit Farm.  Their Home Grown seasonal menu changes daily.

Henrietta’s Table, Cambridge, MA:

Henrietta's Table prides itself on "Fresh from the Farm and Honest to Goodness Home Cooking." Chef Davis and his staff are committed to finding the best regional and organically grown produce.  The  Chef’s Collaborative, which is a nonprofit network of chefs awarded  Davis “The Sustainer of the Year.”  This award recognizes a chef who emphasizes a menu of delicious, locally grown, seasonally fresh, and whole or minimally processed foods that are good for the consumer, local farming communities, and the planet.

Ledge, Dorchester, MA:

This Dorchester restaurant houses a 4000-square foot Rooftop Food Garden allowing them to bring the freshest and most local ingredients to their guests.    Ledge’s menu specials throughout the growing season are dictated by the weekly harvest of their garden.

Oleana, Cambridge, MA: 

Oleana not only serves local foods but also grows them.  As part of the Oleana family businesses, Siena Farms in Sudbury, MA, grows organic produce using sustainable methods free of chemical herbicides, pesticides, and synthetic fertilizers.  The produce from the farm will appear on the Oleana menu.

Does your local restaurant serve locally sourced foods?  Please share!

                                          Follow Joan on Twitter at:  joansalgeblake

Photo Source: MyRecipes.com

Last week, I blogged about how to avoid the humongous portions (and calories) at local frozen yogurt eateries.  This week, I have moved to the frozen dessert aisle in the supermarket. 

According to the Center for Science in the Public Interest (CSPI), frozen novelties, better known as single-serving frozen yogurt and ice cream sticks, cones, cups, and sandwiches, garner about 20 percent of the supermarket frozen dessert market.   This is good news as the beauty of these babies is that they are portion-controlled so the hazards of over-scooping from a large container or dispenser are eliminated as long as you don’t eat multiple single servings in one sitting.

Alas, not all single serving frozen novelties are low in calories or heart-healthy.  According to CSPI, a Ben & Jerry’s ice cream bar averages 320 calories, 12 grams of heart-unhealthy saturated fat, and 5 teaspoons of added sugars.   (For comparison, individuals who need to consume 2,200 calories daily to maintain their weight should consume no more that 24 grams of saturated fat and 6 teaspoons of added sugars a day.)  Interestingly, dairy desserts are one of the top five sources of added sugars in the diets of Americans, and they actually provide more added sugars than candy.

So which are the healthier novelties to buy and enjoy?  Here’s a sampling of CSPI’s better picks, which are featured in the June issue of their Nutrition Action Healthletter:

Source: CSPI

If you really get ambiguous, you can make your own.  Click here for a recipe.

                                                 Follow Joan on Twitter at:  joansalgeblake

Source: AICR

If you are finding it challenging to fill half your plate each meal with fruits and vegetables – a recommendation of the 2010 Dietary Guidelines for Americans, both the Academy of Nutrition and Dietetics and the American Institute for Cancer Research encourage Americans to add both color and nutrients to their cookouts by grilling with a variety of healthy fruits and vegetables.

“Fill up on fewer calories with nutrient-rich, low-calorie produce,” says registered dietitian nutritionist and Academy spokesperson Judy Caplan. “It’s not only good for your waistline, but water-rich produce will also help keep you hydrated on hot summer days.”   A quick, easy and colorful way to pack nutrients into your grill-centered meal is to skewer marinated vegetables like red, yellow or orange bell peppers, mushrooms, eggplant, cherry tomatoes and onions into a tasty kabob. Simply brush the vegetables with olive oil and your favorite herbs and spices, and grill over medium heat; turning until marked and tender (about 12 – 15 minutes and 8 – 10 minutes for cherry tomatoes and pre-boiled potatoes).

“For a sweet treat, grill sliced watermelon for about 30 seconds on each side,” says Caplan.  “Some of the water will evaporate over the heat, which leaves an intensely flavored watermelon slice to savor and enjoy.”   Grilled sliced pineapple and fresh mango slices can double as a side dish or a  dessert topped with a scoop of light vanilla ice cream. 

Here are some more tips from the American Institute for Cancer Research to help you become a veggie grill master: 

Asparagus – Plunge spears into boiling water for 1 minute. Blot dry with paper towels. Line up 3-4 spears like soldiers and insert a toothpick through them 1-inch below the tips. Insert another toothpick 1-inch above the bottom. Brush lightly with olive oil. Grill for 2 minutes, turn and grill 2 minutes.

Broccoli – Select spears with fat stems. Cut off the stems 2 inches below the crown, then stand spears on end and cut them vertically into 3/4-inch slices. Blanch for 1 minute. Blot dry with paper towels. Brush slices lightly with olive oil. Grill for 1 1/2 - 2 minutes on each side.

Carrots – Cut off the top and bottom of a fat, medium-large carrot. Cut lengthwise into 1/4-inch slices. Brush lightly with olive oil. Grill slices for 3 minutes, turn and grill for 2 more minutes.

Onions (red, yellow or sweet) – Cut crosswise into 1/2-inch slices. Insert 2 toothpicks crosswise into slices to hold them together on the grill. Brush lightly with olive oil. Grill for 2 minutes on each side.

Portobello Mushrooms – Select mushrooms about 3-inches across. Discard the stems and use a small knife to pare away ragged edges. Brush lightly with olive oil. Grill the mushrooms gill side up for 2 minutes, turn and grill for 2 minutes, or until no longer raw-looking inside at the thickest point.

Sweet Peppers – Choose peppers that are as square or triangular as possible, with sides that are flat. Standing a pepper on its bottom, hold a large knife and vertically cut off each side as a slab. Brush pepper pieces lightly with olive oil. Grill for 3 minutes, turn, and grill for 2 minutes.

Zucchini Squash – Cut off the top and bottom off a fat, medium-large squash. Cut the squash lengthwise into 1/2-inch slices. Brush lightly with olive oil. Grill for 2 minutes on each side.

Enjoy!

                                       Follow Joan on Twitter at: joansalgeblake

What’s not to love about soft serve frozen yogurt?  It can be a delightful way to enjoy a frozen dessert and reap some bone-strengthening calcium to boot.  According to the USDA, a half cup of soft serve vanilla frozen yogurt can be enjoyed for only about 115 calories yet also provides 10 percent of the Daily Value (DV) for calcium. 

Unfortunately, if you visit a frozen yogurt shop where you have the liberty to choose the amount of frozen yogurt from a variety of dispensers, you may be portion-size challenged by the humongous size containers available.  (See the photo below of the containers from a local frozen yogurt shop.)



The container on the left in the photo holds 16 ounces while the hefty one on the right holds 32 ounces, both of which dwarf the ½ cup serving size that is pictured in the middle. Even if you only fill either container halfway, your portion size would be about 1 to 2 cups of yogurt, which translates into about 230 to 460 calories. 

These huge containers can be a calorie nightmare as research suggests ice cream bowl sizes can impact how much you eat.  In a study published in the American Journal of Preventive Medicine, 85 adults who were given a large ice cream bowl (34 ounces) served themselves over 30 percent more ice cream than those who used a medium bowl (17 ounces).   It appears from this study that when using a large bowl, individuals unconsciously increase the “appropriate” serving size in relationship to the size of the container.   Since it is estimated that individuals consume about 90 percent of the food that they serve themselves, the bigger the container the more you will likely eat.

Then, there are the toppings, which can also make your frozen dessert top heavy in the calorie department.  Here’s a listing of the calories in a variety of popular toppings:

Source: TCBY

If you fill a 16-ounce frozen yogurt container halfway, which will be about a cup of yogurt (230 calories) and decorate it with two candy or cookie toppings and some syrup, your dessert now weighs in over 400 calories. 

So, how can you enjoy frozen yogurt without compromising your waist?  Try these tips:

1. Pick the smallest container available.
2. Fill the container at least halfway with sliced berries, chopped manages, or whatever fresh fruit that is available.
3. Then top it off with the frozen yogurt.  You will be surprised how much less yogurt you will take when the container is already stuffed with fruit. 
4. Go easy on the toppings.

Doing all of the above tips will help keep your frozen yogurt dessert under about 175 calories (minus the toppings).  PS:  For fun, TCBY (The Country’s Best Yogurt) has an interactive, build your own frozen yogurt sundae on their website, which will give you the calorie content of your favorite flavor and toppings.  Click here to start building.

                                         Follow Joan on Twitter at:  joansalgeblake

Source: NEJM

If you grab your breakfast from a drive-thru, order lunch at a local sandwich shop, and/or dine out for dinner on a regular basis, please read on. 

New research suggests that Americans are consuming approximately 35 percent of their daily calories chowing down at these types of eateries.  With Americans’ love of eating out and restaurant portions expanding, along with our waistlines, the Affordable Care Act has required that chain food establishments with 20 or more locations begin disclosing nutrition information for their standard menu items.   Research has shown that providing consumers with calorie information upfront can alter their menu choices and aid them in ordering lower calorie options.  But is there an even more effective way to change eating habits?

In a recent editorial in the New England Journal of Medicine, researchers at Johns Hopkins Bloomberg School of Public Health have proposed not only displaying calories on the menu but also posting the physical-activity equivalents that would be needed to burn off the amount of calories in the food item.  (See above illustration.)  Research supports this clever idea.  In a study of over 800 individuals that was published in the journal, Appetite, researchers uncovered that showing folks a menu with both the calories and the number of miles they needed to walk in order to burn those calories was more effective in influencing lower calorie meal selections than just showing the calories alone.

To get an idea of what this would look like, here are some selections from local eateries.  The BOLD items are leaner choices.

Would displaying the calories along with the physical-activity equivalents influence your food choices more than just viewing the calories?  Please post your thoughts below. 


                                   Follow Joan on Twitter at:  joansalgeblake

Source:  National Institutes of Health

Governor Chris Christie of New Jersey made a very personal decision this year to undergo weight loss surgery to help him win the battle with the bathroom scale.  His choice of weight loss strategy could prove to be effective as, according to research, patients can expect to lose from about 30 to over 85 percent of their excess body weight, depending upon the type of surgery performed.

In the Governor’s situation, he chose a procedure that involves using an adjustable band that is surgically inserted and wrapped around the juncture of the esophagus and stomach.  Once inserted, the band is tightened creating a smaller stomach pouch at the entrance of the full-size stomach (see illustration).  The smaller pouch can hold about 1 cup of food whereas the stomach typically holds 4 cups.  When a person eats, this petite pouch fills up fairly quickly causing a feeling of immediate fullness so that the individual stops eating. 

With fewer calories entering the stomach and ultimately the digestive system, weight loss occurs in the body.  According to Kellene Isom, a registered dietitian and Bariatric Program Manager at Brigham and Women’s Hospital in Boston, a person who was typically consuming 3,000 to 4,000 calories daily prior to the procedure will be restricted to 1,200 calories a day once the surgery is done.

While weight loss surgery may sound like an intriguing solution to shed pounds, there are some nutritional and lifestyle issues to consider.  Ironically, many obese individuals are actually malnourished prior to the procedure as their diets tend to be high in calorie-rich foods (sweetened beverages and desserts) but low in vitamins and minerals.   This puts them at risk for further nutritional deficiencies after the procedure when their calories are so drastically reduced it is impossible to meet one daily needs.   In particular, obese individuals are at a higher risk for vitamin D deficiency due to not only a poor diet but also because this fat soluble vitamin gets buried in the body’s fat stores so it is not readily accessible to be utilized by the body.  In other words, the vitamin is in the body but can’t be activated and utilized so vitamin D blood levels are low.

After the procedure, your diet will be forever altered.  Isom’s patients are instructed not to drink liquids with meals to avoid stretching the pouch.  They must give up caffeine as it can be dehydrating and an irritant to the stomach, and they must also forgo carbonated beverages as it often causes discomfort.  A multivitamin and mineral supplement must be continued indefinitely to ensure that deficiencies don’t occur years after the procedure.

Lastly, the weight loss isn’t necessarily permanent.  “Patients typically gain back about 10 to 15 percent of the weight loss," claims Isom.  “However, the procedure can be helpful for some people.  It can help individuals develop  a reconnection with their body as to when they are truly hungry, and even more importantly, when they are full in order to better manage their weight.” 


                                              Follow Joan on Twitter at: joansalgeblake

Photo Source:  Lipton

I was lucky enough to receive the entire three seasons DVD collection of Downton Abbey as gift from a friend.  After being totally immersed and hooked after the first DVD, I found myself habitually watching the remaining eight DVDs mimicking the English characters continually sipping on a soothing pot of tea.  I have to thank the writers of the series for this new tea drinking habit, which I have since uncovered has the power to fight against heart disease.

Both black and green teas contain certain flavonoids called catechins, which are phytochemicals that have been shown to help maintain healthy blood vessels.   According to Baiz Frei, PhD, a researcher at Oregon State University, the catechins appear to work their magic by increasing the nitric oxide production in the blood vessels.  Nitric oxide is a substance in the body that can increase the dilation or relaxing of the blood vessels and inhibit the clumping of platelets that are part of artery-clogging plaque as well as the formation of blood clots.  The combination of the constriction of the blood vessels, the buildup and rupture of the plaque, and the presence of a blood clot are the causes of most heart attacks and strokes, according to Frei. 

While tea is the major source of flavonoids in the diets of Americans, the longer you steep the tea, the more flavonoids in your brew.  With the warmer weather approaching, a tall glass of iced tea can be a cooler way, rather than hot tea, to get these flavonoids, according to Frei.  (But go easy on the added sugar.) 

So how much tea do you need to sip daily to reap some of these heart health benefits?  The exact amount is not known but a review of over 15 studies found that the incidence of a heart attack among individuals was reduced by 11 percent in those consuming at least 3 cups of hot tea daily.

While Downton Abbey fans may have to wait until January 2014 for the next season to start, brewing up a pot of tea daily may not only help you stay emotionally connected with the series but may also help soothe your heart.

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