Monday, October 18, 2010

5 Healthy Eating Habits that Adults Can Learn from Kids



Healthy Eating Habits that Adults Can Learn from Kids If you pay any attention to television ads for kids' food or scan the baby food aisle at the supermarket, you'll immediately see that there's a heavy emphasis on healthy foods for little people. And if you happen to have kids, you probably put forth a valiant effort to give them the best nutrition possible. But the sad fact is, while we obsess about whether a food has too much fat or too many preservatives for our kids, we’ll throw just about anything down our own hatch. Consider how you could improve the quality of your own diet by adopting a few healthy eating habits kids usually follow.

5 Healthy Eating Habits that Adults Can Learn from Kids


  1. Drink Your Milk!

    There's good reason why you should adopt the healthy eating habit of pouring yourself a glass of milk at dinner, too. Not only can dairy help build bone mass and strong teeth, but studies show that it can also cut the risk of hypertension, obesity, kidney stones, and colon cancer. Plus, because dairy contains a good amount of protein, you can help keep hunger at bay by drinking or eating milk products. On average, adult men and women need 1000 milligrams of calcium per day (older men and women need more – 1200 milligrams per day). For a very adult way to squeeze in dairy when you’re on the go, try a nonfat latte.

  2. Pick Pure Produce

    Babies don't eat french fries, green beans covered in cream of mushroom soup and spinach drowning in butter – and neither should you. Prime baby foods are made from pure ingredients – simply vegetables and fruits blended with water. Why? It's important for children to get off to a good start by learning to appreciate the unadulterated flavors of produce. If you’ve strayed from this simple mindset and only like your produce fully loaded, smothered or dipped, rehab your own healthy eating habits by going back to basics. Try fresh, local, and in-season fruits and vegetables, which taste great on their own, as well as lightly steamed or roasted.

  3. Serve Simple Cereal

    There is a lot of emphasis on starting infants out on pure cereals. If you read the labels on baby cereals, you'll find that there are very few – if any – additives like sugar and salt. But scan the cereal aisle of the local supermarket, and you'll realize the shelves are crammed with adult cereals that are loaded with refined grains and sugar. Take a cue from the little ones and choose simple, whole grain cereals that are low in sugar (less than 5 grams per serving). If you find you need more flavor, add your own fruit.

  4. Drop Out of the Clean Plate Club

    Ever notice what a child does when they're done eating? Whatever food is left on the plate goes from being an edible to a plaything. While it's not suggested that you squish your food between your fingers when you're done, but that when you feel full, you should stop eating – a healthy eating practice that can save you hundreds of calories per meal.

  5. Find Your Seat at the Table

    If you’re a parent yourself, there’s no doubt you've admonished your child for eating somewhere besides the table. It's likely that your aim in doing so is to prevent your sofa from becoming a food drop zone, but as an adult, eating at the table can have bigger rewards than clean furniture. When you sit to eat, you’re conscious of every bite that goes into your mouth, meaning that you minimize the risk of mindless eating – like devouring a bag of chips as you munch in front of the tube.

The Bottom Line

Harness your inner kid and adopt these healthy eating habits you thought you'd outgrown. Even better, when your meal is over, make like a kid and go outside and play!

Feeling Bloated

 Feeling bloated? What you eat (and don't eat) on a daily basis may be the reason for this common GI complaint.


Diet Habits and Foods That May Make You Bloated 

1. Watch out for gas-producing foods.
  • Beans and cruciferous vegetables like broccoli, cauliflower, Brussels spouts, and cabbage contain a complex sugar called raffinose. Raffinose is harder to digest than other sugars, so the intestinal bacteria have to work hard to act on these undigested foods, producing gas as a by-product. But don't pass on these beneficial foods to avoid bloating. Simply add higher fiber foods to your diet gradually so that your body gets used to them. Or take Beano enzymes to help digest these complex sugars.
2. Are you eating too much sodium?
  • A sudden influx of salt makes your body retain water. Packaged foods and fried foods have higher level of salt. The recommended level of sodium intake is ~2,300 mg a day. But a serving of canned soup, for instance, can give you 800 mg of sodium alone. Even worse, instant noodles may top 1,800 mg of sodium in just one serving. Try fresh, whole foods instead. Fruits, for instance, are usually high in potassium. Potassium can actually counter the effect of too much sodium by making your kidneys excrete it!
3. Check sugar alcohols on food labels.
  • Sugar alcohols are a type of sweetener, commonly found in chewing gums or other sugar-free products. Sugar alcohols are partially digested, causing your intestinal bacteria to produce gas as a result. To find out if your packaged foods contain sugar alcohols, look for ingredients ending with an "ol" - sorbitol, maltitol, xylitol, etc.
4. Are you lactose intolerant?
  • Lactose intolerance is more common than you think. If you feel bloated or have diarrhea (more severe) within an hour of eating dairy, you may be lactose intolerant. Lactose is a naturally-occurring sugar found in dairy products. People with lactose intolerance lack a specific enzyme - lactase - needed to digest lactose. But don't give up milk - lactase enzyme pills or lactose-free milk will do the trick.
5. More fiber than you're used to.
  • If you don't eat high-fiber foods often, a sudden high-fiber meal may cause you to feel bloated. As suggested above, gradually add fiber to your diet and you can avoid bloating.
Bottom Line
Occasional bloating is unlikely to do your body any harm. But if you suffer from frequent bloating, or abdominal pain after meals, speak to your doctor. 


As you Age

After the age of fifty-five or sixty, there occur many metabolic and physiological modifications in the body which affect the nutritional needs of an individual. As the body ages, the gastrointestinal tract changes and people tend to develop more problems while digesting the food. The metabolic rate slows down resulting in decreased need of calories. So, one has to be very careful while choosing diet for the elderly people.
An ideal diet for the elderly may consist of:
Food rich in fiber
A high-fiber diet can prevent constipation which reduces the risk of some common disorders in the intestine. Whole wheat bread, brown rice, oatmeal, dalia are fiber rich cereals. Whole grain pulses, sprouts beans, black-eyed peas, lentils, fruit and vegetables are also good sources of fiber. Dental problems and digestion is also an issue with age. Raw vegetables may not be tolerated well and can be steamed before eating. Whole grained cereals and pulses should also be cooked well and can be consumed in small portions per meal to allow digestibility.
Food rich in calcium
Osteoporosis is a major health issue for elderly people. Therefore their diet must contain a good supply of calcium. The main sources of calcium are dairy products such as milk, cheese and dahi. Other sources of calcium include green leafy vegetables, soyabean/tofu and some varieties of fish.
Fluids
It is vital to drink lots of fluids. Getting plenty of fluids helps prevent constipation, maintains blood pressure, flushes out toxins with urine and also improves appetite. Coconut water, lemonade, fresh fruit juices, clear soups, vegetable juices, rice ganji, lassi and milk all rehydrate the body and can be sipped on during the day.
Food rich in iron
Eating plenty of iron-rich foods helps in keeping up the body′s store of iron. The best source of iron is red meat but because it is high on fat, its consumption should be limited. Iron intake can be improved in diet by taking green leafy vegetables, eggs, kala channa, kala channa flour. It is advisable to avoid tea or coffee immediately after iron-rich meals because this might affect the absorption of iron by the body. 
Limiting salt intake
Most of the salt we eat is already in foods, and so it is significant to be aware of the salt content of prepared foods, which is the major source of salt. Avoid adding salt to the food when cooking and at the table. On an average, keep the salt intake not more than 5g per day (1 teaspoon).
Fruits
To ensure a good vitamin and antioxidant intake all seasonal fruits should be consumed. In particular, those high in Vitamin C, like citrus fruits such as oranges, lemon, grapefruits, and blackberries, strawberries, raspberries, peaches, mango, apple etc. As one ages, intolerances to certain fruits also increase, due to sourness or sweetness. Some find it difficult to chew upon a fruit (like apple) because of dental problems. So, eat the fruits which are acceptable and try innovative means of eating them like grated, chopped, and stewed.
Vitamin D is essential for good bone strength. We get most of our vitamin D from the sunlight on our skin, but vitamin D is also found in dairy, fish, eggs and foods with added vitamins such as breakfast. A walk in the sun for 5-10 minutes a day is sufficient to allow Vit D synthesis in the body.  If you′re 65 or over, consult a doctor to check for Vit D supplementation.
A note from the Nutritionist
Though a low-fat, high-fiber diet is recommendable for the elderly people, it is not appropriate for all the elderly, especially those with repeated infections, generally in poor health or a poor appetite. It is important that these older people should choose a nutrient rich diet, high in providing protein, vitamins and minerals such as milk and dairy products, meat, eggs, fish, bread, cereals, and fruit and vegetables. A varied diet will also help to ensure sufficient nutritional intake.
After the age of fifty-five or sixty, there occur many metabolic and physiological modifications in the body which affect the nutritional needs of an individual. As the body ages, the gastrointestinal tract changes and people tend to develop more problems while digesting the food. The metabolic rate slows down resulting in decreased need of calories. So, one has to be very careful while choosing diet for the elderly people.

Healthy heart- way

The key to a heart healthy diet is to eat a high fiber diet, which is also low in fat, particularly animal fat (ghee and butter) and oils high in saturated fats like coconut and palm oil. For cooking, use small amounts of heart friendly oils like olive, corn, safflower, soybean, peanut, sesame and canola oils.
Fiber has shown to reduce cholesterol levels. Inclusion of whole grains, vegetables and fruits will ensure that the diet is rich in fiber. Choose foods high in fibre like brown rice, whole wheat/multi-grain breads and cereals, whole wheat flour, etc instead of those products made with refined flour like maida, etc.
A low sodium diet will help keep the blood pressure in check and hence can help in reducing the incidence of heart attacks. Hence, avoid foods high in salt like pickles, papads, ketchups, smoked/cured foods and other foods preserved in brine. Reducing the amount of salt used for cooking, using herbs for enhancing the flavor of the cooked food and using salt-substitutes help in reducing the dependence on table salt.
Research has shown that foods high in omega-3 can reduce the risk of heart attacks. Foods high in omega-3 are oily fish like salmon, mackerel, herring and for vegetarians, walnuts, flax seeds and sun flower seeds. Be sure to include at least one source of omega-3 in your daily diet.
Exercise has also shown to increase the good cholesterol (HDL), so don't forget to exercise* on a daily basis (*before starting on any exercise routine, always seek approval from your physician).
 
Option Early Morning Breakfast Mid Morning Lunch Evening Dinner

early morning breakfast mid morning lunch evening dinner
1 Walnuts Oatmeal porridge (1%fat milk), Blueberries Apple Whole Wheat phulkas/Rotis (no oil/ghee), Purple cabbage and peas curry, Dal fry, Tomato Salad, Yogurt (fat free) Green Tea Whole Wheat phulkas/Rotis (no oil/ghee), Mixed Veg Sabzi, Sprouts salad, Buttermilk (chaach), Peach
2 100% Grape Juice Cucumber and tomato sandwich with mint chutney (Doule fibre bread) Plum Whole Wheat phulkas/Rotis (no oil/ghee), Alu methi, Dal palak, Green salad, Yogurt (fat free) Tea (1% fat milk), Sprouted Moong Salad Brown Rice, Beans sabzi/ palya, Fish curry (or Masoor dal), Cucumber raitha, Strawberries
3 Toasted sunflower seeds Soy Idli, Sambar, Tomato chutney (no coconut) Nectarine Brown rice, Capsicum curry, Rajma curry, Steamed Asparagus, Mint raitha Fruit chaat (no sev/papdi) Whole wheat phulkas/Rotis (no oil/ghee), Carrot peas sabzi/palya, Tofu burji, Mixed Veg Salad, Blackberries
4 Green tea Multi-grain cereal with flax seed, 1% fat milk, Strawberries Raspberries 100 % Whole wheat wrap, Grilled chicken, Steamed veggies, Yogurt (fat free) Whole Wheat crackers Mixed Vegetable Pulao (with brown rice), Channa masala, Mint raita, Cantaloupe
5 Herb tea Double fibre bread, Egg white/ omelette, Orange Walnuts Mixed Veg soup, Whole Wheat rolls, Grilled Salmon, Tomato Salad, Buttermilk (low fat) Carrot sticks, Hummus Wheat Pasta with Vegetables, Grilled tofu, Corn and bean salad, Papaya
 
Thousands of people can prevent themselves from falling prey to heart dieases or a heart attack and YOU can be one of those thousands. Start your heart-friendly lifestyle today and save your heart!

Thursday, October 7, 2010

Eat Well, Not Junk, on A Budget

 Once the holidays are over, we often find ourselves in belt-tightening mode - in more ways than one! That's why we want to know how to feed our family on a budget, without having to resort to takeout meals or regular stops at the drive-through window. Here are the Top 5 suggestions for tasty and healthy meals at home that won't drain your savings.

5 Top Money-Saving Ideas When Cooking on A Budget

  1. One-dish wonder. Think about the range of possibilities: mouth-watering curries, comforting stews or casseroles, pasta (the old stand-by), saucy stir-fries, hearty soups, or the always-popular pizza. Creating a one-dish meal is a great way to:
    • include lots of vegetables, especially when you have some that will otherwise go uneaten
    • add soy to your diet
    • save time during both preparation and cooking
    • reduce the amount of meat you need
    • have leftovers to freeze, take for lunch the next day, or incorporate into another meal
  2. Pantry (or freezer) power. Canned or frozen goods tend to cost less than their fresh counterparts. If you are the type of person who adopts New Year's resolutions, make reclaiming your pantry one of them! Clear out all non-food items from the pantry and stock up on the healthy staples.
  3. Most bang for your buck. Why pay lots of money for organic fruits or veggies when they may actually have inferior nutritional value? Foods labelled "organic" are not necessarily local. Some organic foods are flown in from faraway places, which contradicts the philosophy behind organic foods (sustainable and environmentally-friendly practices). Also, foods traveling that far can lose nutrients. If faced with the choice of buying locally-produced foods or organic-labeled food from another country, go local.
  4. Take a shortcut. Allow yourself one or two meals a week (maybe on your family's busiest nights) where you do not have to start from scratch. That way you get a break, but you're not tempted to eat out. Consider these examples:
    • A hearty soup using reduced-salt chicken broth, or canned/Tetra-Pak vegetable-based soups with extra vegetables added in. For convenience, use frozen veggies. If you like, add some lean protein (meat or soy). Sprinkle some dried herbs for extra flavor without adding salt.
    • Individual mini pizzas using muffins or tortillas as the crust. Start with tomato sauce from your pantry, add some cheese, and lay out as many toppings as you can muster up.
  5. Organize, organize, organize. Plan your meals one week at a time, peruse your local flyers and stick to a grocery list when shopping. It will help you take advantage of any specials in the store and prevent impulsive purchases. The rule is, if it is not on the list, it does not go into the grocery cart.

The Bottom Line

It is possible to eat healthy, great-tasting foods on a budget. It does mean investing some time to make your schedule and your kitchen conducive to easy home cooking. You and your family are worth that time investment!



Flex Your Diet Options with Non-Meat Protein

October is Vegetarian Awareness Month, which makes it a great time to try a few meatless meals. You might even want to join the Meatless Monday movement - which encourages people to go meatless one day every week, decreasing overall meat consumption by about 15%. But if you pull the meat from your plate, what can you use to replace the missing protein?

Meat-free Doesn't Mean Protein-Free
If you do plan to cut some of the meat from your diet, it's important to replace the protein, which builds and maintains muscles, organs, skin, and blood, assists in energy metabolism and cell processes, and helps maintain immune function. It's also the part of your meal that makes you feel the most full! The good news is that protein can be found in many types of foods - not just meat. From nuts to grains, and even vegetables, there are loads of options for protein in a meat-free meal. Check out the list below for some of the top non-meat sources of protein.

Non-Meat Protein Sources


Dairy products

Yogurt and low-fat cottage cheese are great protein options for breakfast or lunch. For dinner, start with a cheese plate (hard cheeses have the most protein), or serve a light dairy-based soup (made with milk, not cream).


Nuts and seeds

Nuts and seeds are easily sprinkled on a salad dish. Instead of a shredded chicken salad, make a meatless salad by preparing your vegetable portion as usual. Then sprinkle some chopped nuts or whole seeds on top of your salad to add some protein power.


Soy, soy milk, and tofu

Tofu works very well in stir-fries and other Asian dishes, but you can also cook it on the grill. Marinate your tofu "steaks" just like you would meat, then sear on all sides.


Beans and lentils

Lentils are great in hearty soups, and beans can be used to cook up a vegetarian chili. Or, try serving hummus as an appetizer, or even as a replacement for butter on your toasts or rolls.


Whole grains like millet, barley, and especially quinoa

Many whole grains can be cooked and used in place of pasta or rice, giving protein power to what's traditionally thought of as a high-carb dish. Top with your favorite (non-meat) sauce, and enjoy!
Protein can also be found in many vegetables, but not in the quantities as the items in the list above. Asparagus, broccoli, kale, and other dark-green vegetables offer the most protein from the vegetable family.

The Bottom Line

While meat is certainly what most of us think of when we think of protein, you can add protein to your diet through a variety of non-meat sources. So don't be afraid to skip the meat once in a while, or even try out Meatless Mondays. Just add some of the non-meat sources of protein from our list to your meal for a satisfying, protein-rich, meat-free meal.

Tuesday, October 5, 2010

Not All Fiber Is Good As It Seems



 
 
 Dietary fiber is one of the most important weapons in our fight against heart disease, the number one cause of death in men and women. So people who eat a higher fiber, whole grain rich diet have a significantly reduced risk of heart disease.
 Now, the recommended level of fiber intake for adult women is 25 grams per day and 38 grams for men per day but data shows that most of them only eat half of the recommended levels. Why is it so hard to get enough fiber?
 I think the problem is that people simply are not choosing to eat enough of the healthful foods that are high in fiber. Or perhaps the popularity of the low carb / high protein diets which are extremely low in fiber. Maybe people are eating too much fast food; it's hard to find high fiber foods in the fast food restaurants. The best thing that people can do is to embrace healthy carbs because that's where the fiber is - in the whole grains, the brown rice, the dark, dense breads with bran, fruits, vegetables, legumes and nuts. All of these are heart healthy, high fiber foods. And , beans are your heart's best friend. They are a fabulous food - packed with fiber, vitamins, minerals and are ridiculously cheap. For a few amount, you get a whole lot of nutrition and lots of fiber.
 And beans are totally a type of good that people don't pay attention to. It's so easy to cook.
 People seem to have passed over beans, which are so fabulous. For example, if you had just a bowl of split pea soup (which is a legume), that would give you half of your daily fiber requirement, just in a little bowl of soup.
One of the top discussion is about soluble fiber versus insoluble fiber.
So which fiber is actually good for the heart?
 When you are thinking heart, it's going to be the soluble one but I just want to make it clear that both types are really good for your health. They have different physiological effects. Insoluble (fiber) promotes digestive health and bowel regularity. When it comes to heart health, it's the soluble type. This type of fiber dissolves in water and forms a gel and that is especially good for our heart health. Why? Because it targets and reduces that bad LDL cholesterol, which is really important. Foods that are high in soluble fiber are going to lower that LDL. And by the way, we all want to get that LDL down to less than 100 (mg/dL). That is the magic number. It's the foods that are high in soluble fiber, especially a kind of soluble fiber called viscous soluble fiber, that really make a dent in that LDL.
 What are some good food sources for soluble fiber?
 Only a few foods on the planet really contain a nice amount of LDL lowering soluble fiber and that would be oats. And Barley is a whole grain, which is also high in beta-glucan, which is the name of the viscous soluble fiber in oats and barley. Beans, of course, are high in soluble fiber. Apples contain pectin which is a cholesterol lowering soluble fiber. Then there is psyllium seed husk, probably better known by most people as metamucil, which is another extremely potent LDL or cholesterol lowering soluble fiber.
.
Some new packaged foods like yogurt and ice cream are now added with extra fiber. But the fiber they added is quite different. They are isolated fibers like inulin, oat hulk fiber and cellulose.

 Are these isolated fibers the same as the natural fibers found in plant-based foods?
 Fibers like inulin are isolated or extracted from fruits and vegetables like onions, chicory root and garlic. Apparently, these are soluble fibers but they don't have that viscous cholesterol lowering quality. Now it's very common in foods to see this type of isolated fibers like low fat dairy products, because it's going to help add back that fat-like mouth feel that has been taken away when you take the fat out. So they (isolated fibers) are good in some respect because inulin is a pre-biotic which is food for the friendly bacteria in your gut so there is a notable health benefits with pre-biotics. But, if we are looking at trying to bump up our fiber intake, this would not contribute very much. So your best bet again is to focus on getting in those wide varieties of whole foods with good carbs like fruits and vegetables, the whole grains, the legumes - those fiber super stars. You want to try and get a lot of them into our day and that is what's going to really make a dent in bumping up your fiber intake to the recommended amounts.
When it comes to fiber, you don't want to add in too much, too quickly, too soon or you will have some GI (gastroentestinal) problems. You want to take it slow and build up your fiber intake over time so your body can adjust. Also, you want to drink a lot of fluid because the higher your fiber intake, the more fluid you are going to need to help your body to digest it.
Some companies are talking good things about inulin. Many of them say that it's a naturally occurring fiber. Sometimes its sceptical when things are added, we don't know if it's really naturally occurring. So you must be interested to know about that?
It's naturally occurring because it comes from plants. It's plant fiber that has been extracted or isolated so that kind of gets around that label lingo. So yes, it's naturally extracted from plants. But the concentration has been manipulated as such that it does not have that viscous quality - it's a soluble fiber without the viscous quality. And it's that viscous quality that we need to lower the bad LDL cholesterol. That's the quality that almost works like a sponge in the intestines to soak up the bile acids and cholesterol so you excrete it. That is the mechanism for lowering cholesterol and inulin and those types of isolated fibers just don't have that quality.
 So what we look for is viscous soluble fiber and that's the best bet for our hearts.
That is the best bet and you are not going to see that on a label of oatmeal because it will probably say soluble fiber or in an apple, you are not going to see a label saying contains pectin. Just go for whole grain, oatmeal - the less processed the better, steel cut is the best. Beans are great, apples and if you want, that psyllium seed husk supplement. 

Wednesday, September 29, 2010

The Modern Way of Being a Vegetarian


 We know the many health benefits of eating a plant-based vegetarian diet. In fact, vegetarians live 3.6 years longer than meat eaters. So you want to become one, but don't want to eat cardboard soy products every day? You are not alone. Here's how to become a vegetarian the 21st century way.
We are always confused with all the vegetarian terms, such as vegans, lacto-ovo, etc... Now we have a new term called flexitarian?
This is basically two words put together - flexible plus vegetarian so you get the word flexitarian. This is a new way to eat that minimizes meat without excluding it all together. Why it is that you get the health benefits of being a vegetarian without having to give up meat.
 Being a vegetarian is not about just eating soy products, isn't it?
 For people who have the tendency to want to eat more vegetarian foods but don't know where to get started. In the first place you should know about different food groups, then go through not only soy beans, but through all different kinds of beans, nuts and seeds you can put in your diet to replace meat but not necessarily exclude it all together.
 There are some of the protein foods that I suggest to replace meat.To be a flexitarian, you can either be a beginner, advanced or an expert. If you are a beginner, you would have two meatless days per week. If you were advanced, you would have three or four meatless days per week. And if you were the expert, you would have five or more meatless days per week. Depending on how aggressive you are going to get, this would determine the types of protein you would have to start using. If you were to do it a couple of times a week, you might try garbanzo beans, black beans and maybe some almonds. If you are going full monty, you are going to have a lot more variety so you could try white beans, large lima beans, all sorts of different tofu's and tempeh that are fun to try and experiment with.
Many of us think that beans are difficult to prepare. What are some of the easy steps that one should go about in preparing beans and legumes?
 One of things that is overlooked and so convenient is using canned beans. Most are already to go. You just rinse and drain them and 40% of the sodium washes away. You can start putting them into stir-fry, pastas and pita pockets for lunch. It really is an amazing time saver that can easily get people eating beans and loving them in a convenient way.

 For someone who has never been a vegetarian but they want to become beginners, what are the steps to become a flexitarian.Whether  it's breakfast, lunch or dinner, or even snacks, you can just start trying recipes. Or if you are looking for more structure, you can actually make a five week official meal plan that you can follow. In five weeks, it will guide you in how to try all these different foods. Like a sample day that you enjoy is when you wake up, you will have a piece of whole-grain toast with pea nut butter. A quick veggie burger for lunch with some salads. Then for dinner, you will have a veggie and nuts salad, peanut stir-fry that has garbanzo beans instead of chicken or shrimp. For snacks,you can have these salt and pepper pita chips that you can  make along with a chocolate mousse with tofu and raspberries, which is easy to make. It's like a really fun choose-your-own-adventure and you can really go in there and try any of the recipes and start your journey.
what is interesting to know is that a vegetarian or an occasional vegetarian actually weigh less.
Yes. Many of the research studies done have shown that even people who call themselves vegetarians are really flexitarians in disguise. Only about one in three people who call themselves a vegetarian really is a vegetarian. Most people who follow this flexitarian lifestyle. When you look at flexitarians, or people who eat a plant based diet, they weigh 15% less than their meat eating counterparts.

5 Steps to a Lower Carbon Diet

 Odds are that you've put some thought recently into trying to reduce your carbon footprint. It's the latest buzzword, and from transportation options, to energy consumption, to politics, everybody's talking about it. But did you know that even your diet can impact your carbon footprint? Here's how choosing the right foods can make a positive impact on the environment.

5 Steps to a Lower Carbon Diet

  1. Buy Local. Local farmers' markets are the perfect places to purchase local foods. Local foods do not have to travel a long distance on freight, so they're a lower carbon choice than imports. Some grocery store chains now identify the origin of the fresh produce and meat so you can choose.

    Need one more reason to buy local? Nutrient loss happens during transportation, so local produce retains more nutrients than long-distance produce!

2.Go Seasonal and Choose Less Hot-House Produce. Crops and produce items thrive in specific weather conditions. Hot houses are used to simulate the natural climate of each crop to grow produce in locations, or at times of year, that they otherwise wouldn't grow. Powering a hot-house operation takes lots of energy, which may produce more carbon emissions.

3.Be Mindful of High Carbon Foods. Not all local foods are necessarily low carbon. Meat and dairy, in particular, are considered high carbon foods.Livestock production contributes to 18% of the world's greenhouse gases. Ruminants (cows, sheep, and goats) naturally emit methane, a greenhouse gas 23 times more potent than carbon dioxide.

You don't need to be a vegan to live an eco-friendly life, but you should watch your meat portion size.

4.Use Fewer Packaged Foods. Processing and packaging both require high energy power. Refrigerated and frozen packaged foods require even more energy for chilled transportation. Some food manufacturers are ahead of others in reducing their impact on global warming.

5.Doggybag All Leftovers. Waste heading to the landfill contributes to potent methane emissions. So it makes perfect sense to save all leftovers for later use.

























































































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Five Simple Steps to a healthy you in new year

At the beginning of every year, many of us rush to adopt New Year's resolutions, only to drop them within weeks. Forget overly lofty and unrealistic goals and take a look at these achievable resolutions instead. Here are the top 5 picks for simple steps that you can start doing right now, and always, on the road to a healthier you.


Top 5 Strategies for Better Health in the New Year

  1. Bring one piece of fruit to work or school.
    Many of us could stand to add one (or more) servings of fruit to our diets each day. Fortunately, it is the easiest thing to get ready - no cooking required. Pack a piece of fruit to eat with your lunch, or to have as a snack. If you feel you don't have the time to peel or cut whole fruits, many stores now offer pre-cut ones to go. Remember, go with the option that will result in you actually eating the fruit. A ripe, juicy melon that sits uncut and grows moldy in your fridge does nothing good for your health, or your wallet.
  2. Replace one of your favorite grain products with its whole wheat version.
    If you bake frequently, replace some of the white flour in your muffin or bread recipes with whole wheat flour. You can usually substitute anywhere from one-third to one-half of the flour with no noticeable difference in the end product. And don't turn your nose up at whole wheat pastas - today's whole wheat versions have come a long way and taste just as great as regular "white" pastas. There is also a growing number of whole wheat noodles on the market.
  3. Try a do-it-yourself meal instead of a take-out meal.
    If you eat out frequently, choose one night a week (the least busy night) to make something at home. Not a cook? No problem. There are so many products available now that help you shortcut your way to a home-cooked meal without spending hours in the kitchen. One more thing: when cooking for yourself, make extra so you have leftovers to freeze or pack as lunch for work or school the next day.
  4. No more sodas, whether they are regular or diet.
    If you drink several cans a day, start by drinking one fewer can each day. Regular soda fills you with sugar, and nothing else. Diet soda is no better; some studies suggest that diet soda drinkers have a higher risk of obesity and other health problems. Skip the sodas and reach for a calcium-rich beverage like milk, or other fortified non-dairy alternatives like soy milk and orange juice. When you feel like something a little sweet, brew up some tea and add a little fruit juice to it for your very own homemade iced tea. Carry a water bottle with you and sip from it throughout the day.
  5. Feed yourself within two hours of waking up.
    Eating breakfast regularly will set you up for better food choices during the rest of the day. If you are not a breakfast eater, start with something simple like a piece of fruit. If you eat breakfast regularly but are getting tired of the same old things, experiment and don't let the traditional definition of breakfast limit your choices. Leftovers from last night's dinner make a perfectly good breakfast the next day.
The Bottom Line
Why wait to get started? Start living your New Year's resolutions by incorporating these simple strategies into your family routine today.

Tuesday, September 28, 2010

Kitchen Makeover

For many of us, junk food is much more tempting when it's within easy reach. If it's out of sight, it is probably out of mind - and won't be calling your name every time you walk past it. So go take a deep dive into your kitchen and get rid of all the junk that your body doesn't need, and trade up for something healthier that is deserving of permanent citizenship in your home!

Grain Products


Toss these:Why?Stock these instead:
Commercially baked products (e.g., store-bought muffins and pies) high in fat and sugar
likely contains trans fats
low in vitamins and minerals
100% whole wheat bread (4g fiber per serving would be ideal)
Sugar-laden cereals (e.g., fruit flavored hoops, "frosted" cereal) high in sugar
likely to be low in fiber
quick-cooking oatmeal
whole grain cereal (ideally less than 4g sugar and more than 5g fiber per serving)
Instant noodles high in sodium
likely high in fat
low in any nutrients
non-fried noodles (e.g., multi-grain)       
Ready-to-bake mixes likely contains trans fat
lots of additives
whole wheat flour (to make your own from scratch)
Boxed macaroni high in fat
high in sodium
likely contains trans fat
whole wheat pasta



Meat and Alternatives


Toss these:Why?Stock these instead:
Deli meats (e.g., salami, bologna, pepperoni) very high in sodium
very high in total and saturated fat
frozen cooked meat (e.g., chicken breast)
fat-free turkey breast (enjoy occasionally due to high sodium content)
Frozen beef patties high in total and saturated fat extra-lean ground turkey
extra-lean ground beef
veggie burger patties
Wieners and other sausages high in total and saturated fat
high in sodium
fat-free 100% turkey or beef franks
extra-lean turkey bacon, lean smoked turkey sausage, or lean turkey kielbasa (all items in this category are high in sodium, so serve occasionally)
Luncheon meat, corned beef high in sodium
high in total and saturated fat
frozen cooked meat
canned baked beans (choose lower sodium varieties)
Regular bacon high in sodium
high in total and saturated fat
extra-lean turkey bacon
Fish canned in oil high in fat low-sodium fish canned in water



Dairy and Alternatives


Toss these:Why?Stock these instead:
Yogurts made with more than 5g sugar per oz high in sugar plain yogurt + fresh fruits
Sweetened non-dairy beverages (e.g., soy, rice, almond, hemp, etc) high in sugar unsweetened non-dairy beverages
Whipped dessert topping likely source of trans fat
may contain high fructose corn syrup
lots of additives
use real whipping cream if you must, and use sparingly
Processed cheese high in sodium
lots of additives
frozen cooked meat
natural cheese



Fruits and Vegetables


Toss these:Why?Stock these instead:
Fruits canned in thick syrup high in added sugar fresh fruits
dried fruits
frozen fruits
fruits canned in water or juice
Pickled or preserved vegetables high in sodium fresh vegetables
frozen vegetables



Snacks


Toss these:Why?Stock these instead:
Chips high in calories
high in fat
high in sodium
likely contains trans fat
baked chips or baked tortilla chips
unsalted nuts and seeds
plain popcorn
Crackers and cookies possible source of trans fat
can be high in sodium
high in calories
high in fat
high in sugar
low-fat whole grain crackers
brown rice cakes (unsalted or lightly salted)
Candies empty calories
high in sugar
dried fruits
Chocolate and candy bars high in calories
high in sugar
high in fat
likely a source of trans fat
lower in antioxidants than dark chocolates
pure dark chocolate squares
Flavored microwave popcorn high in sodium
lots of additives
high in fat
plain popcorn
Fruit bars contain more sugar than real fruit fresh fruits



Condiments


Toss these:Why?Stock these instead:
Shortening, or margarine that contains hydrogenated fats contains trans fat margarine made with non-hydrogenated fats
olive oil + balsamic vinegar
Coffee whitener and other artificial coffee creamers contain trans fat
lots of additives
skim milk
dried skim milk powder



Beverages


Toss these:Why?Stock these instead:
Fruit drinks high in added sugar
contain artificial flavoring and coloring
100% fruit juices
Sodas very high in sugar
may contain high fructose corn syrup
contain artificial flavoring and coloring
sparkling water
100% fruit juices
Sweetened drink mixes (e.g., iced tea mixes, flavored coffee mixes, and 3-in-1 coffee mixes) high in sugar
may contain trans fats (for flavored coffee mixes)
contain artificial flavoring and coloring
tea leaves/bags
coffee



The Bottom Line

 The less often you choose processed foods the better, but if you must buy them for convenience, choose ones with the least number of ingredients. Don't forget to also check the label for total fat, trans fat (or the presence of hydrogenated fats/oils in ingredients list), sodium, and sugar - less is truly more.