How to Get More Vegetables And Fruits Into Your Diet?

 Are you one of those on-the-go people who is always saying you can't get enough vegetables in your diet when you are told how important veggies are? If that's you or if you just aren't very fond of vegetables, give this a try. Make yourself a promise to add a vegetable to your food at least once a day for at least 5 days a week.  Below are some suggestions to help you get more nutritional plant foods into your diet:

• Having a plate of spaghetti? Add some steamed broccoli.
• Opening a can of soup? Grab a handful of frozen peas or carrots and drop them in the soup before cooking.
• Having chicken and dumplings? Add some sliced celery or chopped onion.
• Having a sandwich? Skip the fattening mayo and add a lettuce slice or shredded lettuce, sliced tomato, thin slices of onion, bean sprouts, sliced fresh mushrooms, etc.
• Add some fresh berries to oatmeal, cold cereal, salads, yogurts, etc.
• Keep carrot sticks and celery sticks cleaned, cut, and ready in your refrigerator in ziptop bags or small sealable containers. Reach for these instead of candy or cookies when you need a snack.  Keep some tasty hummus on hand to use as a dip for these veggies.

You can do it and your body (and your weight, by-the-way!) will thank you by working more efficiently for you.

 

INCREASE YOUR SERVINGS OF FRUITS AND VEGETABLES

Less than half of all Americans eat five or more servings of fruits and vegetables a day.  That is not a good thing. One of the best things you can do for your health is to increase the number of servings of fruits and vegetables you eat daily.  Plants are the foundation of a healthy diet as they provide all kinds of nutrients and fibers that play a role in preventing disease.  Not only that but eating more plant foods will usually cause you to eat less high-calorie foods.

We are not talking French fries and candied fruit here so keep that in mind.  You should be eating fresh fruits and vegetables that you cook yourself. Steaming is a wonderful way to cook veggies! If you feel you don't have time to clean, sometimes peel, etc your fresh fruits and veggies, turn to frozen foods.  There is a world of freshly frozen fruits and veggies in your grocer's freezer cases. You should, however, avoid veggies in buttery, cheesy sauces and fruits that are loaded down in sugary syrups.

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CEREAL SERVINGS

Are you one of those people who pulls a big bowl out of the cabinet and then pours it almost full of cereal leaving just enough room for some milk and (gasp!) sugar? If you are, you need to change your cereal habits. The next time you do that get out an extra bowl and a 1 cup measuring cup. Pour your cereal as you normally do. Get the measuring cup and measure what you poured into the second bowl. How much did you pour? Now look on the cereal box or bag. What is the suggested (healthy) serving size?  If you are shocked by the amount of cereal you poured, start measuring your cereal for a few days or weeks until you get used to what the serving size looks like.  And here's a hint for you, next time get a smaller bowl and the healthy serving size won't look so small in your bowl. Make it easier on yourself if you are normally pouring 3 or more servings into your bowl.  If you have been pouring 3 servings, cut it back to 2 for a few days. Slowly decrease the amount until you work yourself down to the healthy serving size.  As the old saying goes, "Rome wasn't built in a day"! Don't set yourself up for failure by trying to take too big a cut at one time.  Work your way into a healthy portion.  Did you realize that starting your day with an excessive amount of cereal servings can be as calorie laden as having a Big Mac for breakfast!

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READ THE LABEL ON YOUR "HEALTHY" CHICKEN

Be sure to read the label on the chicken you buy! Did you know that one chicken breast could use up 20% of your daily sodium limit before you add even one ingredient?  As Americans have become more and more "into eating healthy" the food industry has become more adept at taking "healthy" foods and making them unhealthy! And they do this without trying to fool us. The packaging tells us what they are doing, we just don't read it like we should. The last statistic I found was from 2011 when one-third of the fresh chicken sold in American supermarkets had been synthetically saturated with a mix of water, salt, and other additives via needle injections and high-pressure vacuum tumbling to make it more tender and juicier.  The industry labels this chicken as "enhanced".  Nothing wrong with that as long as you are aware of what you are getting.  A 4-ounce serving of this "enhanced" chicken (or other poultry) can contain as much as 440 mg of sodium before you even season it.  That's around one-fifth of the average persons daily recommended allotment of sodium. Sodium can make it hard to lose weight, be a factor in high blood pressure, heart disease, kidney disease, etc.  So once again I am stressing to you that you read the labels on the foods you buy. Yes, even the labels on the meats and produce.

This picture is for pictorial use only. Not a recommendation for or against this particular product.

MORE INFO ON SERVING SIZE ON NUTRITIONAL LABEL

 One of the things I failed to mention on the previous post about serving size on the nutritional label of food packing is this, the serving size listed is the USDA recommended healthy portion of that particular food. Look at this portion of the nutrition information on a bag of Cracker Jack. You will note the serving size is 1/2 cup.  Let's be honest here. How many of you with a bag of Cracker Jack will eat only 1/2 cup? No one is telling you not to eat Cracker Jack (unless you are diabetic, then I am!) but remember when you go past 1/2 cup you are eating more than you should.

Train your body to be satisfied with the recommended or healthy serving size. Yes, it will take time, but you can do it.  Until you get your body trained, get a measuring cup, measure out the recommended serving size and remove the remainder from your sight!

SUGAR IN BREAKFAST CEREALS

Are you aware of how much sugar you, or worse yet - your children, are eating a day just in breakfast cereals?  Be sure to read the nutrition information on the labels before you buy cereal!  At least about a dozen or so popular breakfast cereals contain 12 grams of more of sugar per serving.  And that is if you only eat the serving size listed.  That is approximately the same amount of sugar as a frosted donut. I just checked the two boxes in my pantry. One has 11 and one has 15 grams per serving. The one with 11 grams is unsweetened so whoever eats it will no doubt add more sugar.

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THE MOST IMPORTANT THING ON NUTRITION LABELS

 I am always pushing you to read the nutrition labels on all the foods you eat. It is very important to know what you are putting into your body and food manufacturers have a lot of tricks to sneak unhealthy ingredients into foods to make them taste better or perhaps even to addict you to certain foods/beverages.

But what is the most important thing on those nutrition labels you need to know? Quite simply, the most important thing on the label you need to know is the serving size! Everything else is based on that knowledge. All the other numbers are per serving! You may notice 15g of sugar, for example, and think that's not bad. But is that for the whole bag, can, etc, or for 1/2 cup, 10 chips, etc? Make sure the first thing you read is the serving size and then apply that to the other numbers based on how many servings you are going to eat!

Click on picture to enlarge for easier reading. Notice this particular item list the nutritional value for only 1/6 of the recipe. If you eat half the recipe or 3/6 you would be eating 105 grams of sugar.

Have a Happy Thanksgiving

 

TIPS FOR PURCHASING GRANOLA BARS

Granola bars have become big time snack foods and sometimes meal replacements.  If it says "Granola" on the label, most people automatically assume it is a healthy choice.  That can be true but often is not.  Here are some tips to watch out for when purchasing granola bars:

• A whole grain, such as oats, should be the first ingredient listed on the nutrition label.
• Choose bars that are 200 calories or less.
• Check the sugar grams! Many granola bars are high in sugars and the manufacturers have a way of wording it so you don't think of the ingredient as sugar. That is why it is important to check the total sugar grams. Ever see the words "brown rice syrup" or "organic evaporated cane juice"? Yes, those are sugars.
• Again, check that ingredient list. Do not buy bars that contain trans-fat or hydrogenated oils.

As with all foods, I encourage you to read the nutritional label.  Then choose the healthiest options available.

NOTE: This picture is used here as a picture only.  It is not an endorsement for or against any of these bars.

WHOLE GRAINS FOR BREAKFAST

You should always include something whole-grain, especially at breakfast, for its filling fiber.  When you eat some oats, whole-grain toast, etc, the fiber will leave you feeling fuller and less likely to snack before lunch.  If you do snack, be sure it is a healthy snack!

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WEIGHT-SABOTAGING ADDITIVES IN "HEALTHY" FOODS

 If you follow my blog, you know I am always warning you to read the labels on the foods you buy and eat. There are so many pitfalls manufacturers put in food products then advertise them as healthy.  They may not necessarily be unhealthy, but they may work against what you are trying to do with your diet. Dr. Dawn Harris Sherling, a Yale and Harvard trained doctor says, "Weight-sabotaging additive are found in 57% of packaged foods. She continued to say, "The very chemicals that extend our food's shelf life are causing problems within our gut and beyond."  One of the biggest ones out there is emulsifiers. Emulsifiers are used to improve food's texture by preventing oil and water from separating. Emulsifiers are common in creamy foods such as peanut butter, yogurts, dairy-free milks and salad dressings among others. You can buy such items that are emulsifier-free, but you will need to read labels. Dr Sherling suggests avoiding foods with the following; Carrageenan, a thickener in many dairy and nondairy products, especially in non-dairy milks, Polysorbate, used in baked goods and CelluloseGum, found in shredded cheese.

Dr. David Brownstein says, "The problem is that emulsifiers make food feel good in our mouth so we want to eat more." Dr. Sherling add to that saying, "these additives provide no calories for us, but are a massive food source for out bad gut bacteria." In a Cell Metabolism study, people given emulsifier-laden food ate 500 more calories per day and gained 2.2 pounds over two weeks, compared to those given whole foods containing equal calories and flavor.

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FELLING BLOATED?

Did you know that the bromelain in pineapple juice may reduce bloating by up to 55%? If you are feeling bloated, you might want to give this refreshing slush a try.

Cucumber Pineapple Slush - Combine 3 English cucumbers that have been peeled, diced and frozen, 4 kiwi that have been peeled, diced and frozen, with 1 cup of pineapple juice in a food processor. Pulse until of a slush consistency. Spoon into glasses and enjoy.

This makes 2 servings

Egg Trivia - HEN EGGS?

Know why we have different sizes of eggs?  The answer is simple. Young hens lay small eggs. The older the chicken, the bigger the eggs.

Did you know that some pretentious restaurants want their menu to sound so fancy they list eggs as....hen eggs. And you thought they were rooster eggs? Sometimes you pay extra for nothing more than words!

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LESSEN HEARTBURN

 If you suffer from occasional heartburn you might want to try these diet fixes:

• Barbara Wendland, RD, author of Chronic Heartburn: Managing Acid Reflux and GERD Through Understanding, Diet and Lifestyle, says that keeping portions in check is a simple way for most people to lessen or avoid acid reflux.  She says that eating too much can overfill your stomach and cause discomfort, as can eating too close to bedtime. Did you know it is harder for your body to digest food when you are lying down?
• Lawrence Taw, MD, a UCLA clinical professor, has said that some herbs can lessen heartburn and suggests drinking a cup of chamomile, ginger or licorice tea with your meal.  He went on to say that cold foods and drinks can make the muscles tighten and cause backup that leads to reflux. He suggests that those having a problem with reflux or heartburn avoid things like ice water and frozen yogurt.
• David C. Metz, MD, professor of medicine at the University of Pennsylvania Hospital suggests that GERD smokers should quit smoking and those who are overweight should lose weight.  He says that over-the-counter antacids to neutralize stomach acid can help but if symptoms continue for a couple of weeks, you should see your doctor.
• The professionals say fatty foods such as fried foods, full-fat cheeses, and veggies in lots of oil should be avoided in those who have heartburn. High fat foods are digested more slowly causing the stomach to produce more acid which is the culprit.
• The following acidic culprits should be avoided while suffering with heartburn: chocolate, peppermint, coffee, alcohol, carbonated beverages, tomato sauces, and citrus fruits and juices.

 

ADD CLUB SODA TO FRUIT JUICES

Fruit juices are loaded with sugar. Read the labels as many have sugar added and juices are concentrated natural sugar from the fruit.  Make a refreshing drink by adding calorie-free club soda to fruit juice and serve over ice. This will not only give you a sparkling beverage, it will reduce the calories in the drink.

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Use Fresh or Frozen Fruits and Veggies

When possible, it is better to feed your family using fresh or frozen fruits and vegetables.  While facts are scarce and sometimes confusing we know there are less chemicals in fresh and frozen foods and that canned fruits and vegetables are often loaded with sodium as a preservative and with sugar. One exception may be tomato products. Tomato products often offer more protection properties after being cooked.

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BEWARE OF SALADS

Note: This is a repeat of a post I made a few years ago. CPK was the restaurant cited in the medical article I read. I have never been to CPK, but I would imagine they offer healthier salads. This example is used to make readers aware that just going for the salad is not always the best option. All restaurants have nutritional values for their foods. You might want to check those before you order.

As we approach a new year it is amazing the number of people who will say their goal for the new year is to lose weight.  Nothing wrong with that goal but most people will not succeed and will drop the idea as one of their goals before the first month is up. One does not have to go on some strict, complicated, do away with everything good, or fad diet to lose weight. That plan alone is a setup for failure.  Unless your doctor puts you on a specific diet for health reasons, just watching what and how you eat is all you need to do to watch the pounds drop off! One of the biggest mistakes people make without even realizing it is salads.  How many times have you heard someone say, "But I just had a salad!" Believe me, not all salads are created equal! Here is a perfect example:  You go out for lunch with your coworkers or friends. They want to go to California Pizza Kitchen.  You think that's not so bad, I'll not have pizza. So you opt for a salad.  Would you believe the CPK's Chicken Waldorf Salad comes in at a whopping 1,561 calories and 31 grams of saturated fat.  That's not healthy fats, that's just the saturated fat!  You would be better off with the meat craver's pizza! You can probably lower those numbers by choosing a different dressing, etc.  However, the point I want to make is this: You can use up a whole days worth of calories on one salad! When selecting a salad, be careful which one you choose! If you aren't sure, ask for the nutritional information on each salad before making your decision.

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TEA FOR BAD BREATH

 According to a study from the University of Chicago, a cup of black or green tea may edge out gum for fighting bad breath.  Both black and green teas contain compounds that suppress bacteria in the mouth, deodorizing every exhalation.

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MINTY-SCENTED LOTION FOR WEIGHT LOSS?

Would you believe that minty scents and flavors could help with weight loss?  Researchers at West Virginia University found that the scent of mint is an appetite suppressant. In their research they found that those who chewed mint-flavored gum or used minty-scented lotions when they had an urge to snack throughout the day, consumed 3,000 less calories per week. That is a weight loss of about a pound per week!

 

EATING TO CURB FORGETFULNESS

It happens to all of us. You know, that moment when you walk into a room, stop, look around, then say to yourself, "What did I come in here for?"  Admit it, you know it has happened to you!  According to a 2011 study published in The Journal of Nutrition, munching on celery or green peppers just might help to boost your memory! Both vegetables are high in the plant extract luteolin which may help boost memory.  Scientist found that feeding luteolin to mice helped fight aging in the brain and improved memory.  I'm not sure how much that relates to the human brain but it sure is a simple and healthy way work on improving our memory!

HOW ABOUT A BISON BURGER

Have you ever eaten or considered eating bison? If you are looking to cut back on cholesterol, fat, and calories, you may want to consider trying bison.  Bison meat has less of all three, cholesterol, fat, and calories, than even a skinless chicken breast.  But beware if you choose to go with a bison burger, for example, of the toppings you use.  Adding bacon, mayo, etc can add the cholesterol, fat, and calories right back in.

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AN OCCASIONAL TREAT IS OKAY!

When you refuse yourself an occasional treat you are setting yourself up for failure.  Barry Franklin, PH.D. had the following to say when asked about his everyday good health habits: "I am a physiologist in a cardiac rehab lab and a heart patient, so I exercise at least three times a week......and I make very healthy food choices: grilled fish, lots of fruits and vegetables. I allow myself a once-in-a-while piece of cheesecake, because an occasional treat isn't going to do damage; it's your everyday choices that make the difference." So don't feel too bad when you throw in an occasional treat!

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FRONT-LOAD YOUR CALORIES

When asked about his everyday good health habits, Dr. Sanjay Gupta, replied with the following:

"One time-tested tip I try to follow is to eat breakfast like a king, lunch like a prince, and dinner like a pauper.  Breakfast is often eggs, whole-wheat toast, a bowl of fruit, and oatmeal.  I try to eat slowly; it can take up to 15 minutes for the brain to recognize that your stomach is full, so this helps me avoid overeating. And when I am hungry, I have some water first and wait a bit - thirst and hunger can be easily confused by the body."

• Sanjay Gupta is an American neurosurgeon and an assistant professor of neurosurgery at Emory University School of Medicine and associate chief of the neurosurgery service at Grady Memorial Hospital in Atlanta, Georgia.

CALCIUM TO KEEP WEIGHT OFF?

When asked what she recommends for keeping weight off and staying at a healthy weight, Dr. Sharon Phelan, professor, department of ob/gyn at the School of Medicine Health Science Center, University of New Mexico, Albuquerque, said the following: "I milk it. I have a 12-ounce skim latte every day. I also snack on low-fat cheese sticks and treat myself to frozen yogurt at night-it's cool and calcium-packed, which is key for muscle function and bone health."

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HOW BAD ALLERGY SEASONS CAN AFFECT YOUR HEALTH

I have had allergies all my life from the time of birth until today.  I can vouch for the information in this post. Not only do bad allergy seasons cause the usual irritating symptoms of congestion, itchy eyes, sneezing, fatigue, etc, those symptoms often make it hard to sleep which may have a negative effect on work or school performance, according to Dr Michele Pham, allergist and immunologist at UCSF Health.

Dr. Caroline Sokol, a doctor at Massachusetts General Hospital states that if allergies linger and remain untreated, they can also contribute to complications. "The longer you have uncontrolled inflammation, the more likely you are to have side effects", a quote from Dr Sokol. Sinus infections and ear infections are often the result.

If your allergy symptoms seem to be out of control, you should contact your doctor.

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CAN COFFEE CUT BREAST CANCER RISK?

Another reason to enjoy your morning cup or cups of coffee is that it could cut your risk of a particularly aggressive form of breast cancer according to a study done a few years ago by the Karolinska Institute in Stockholm, Sweden. This study of around 6,000 women found that those who drank one to three cups of coffee a day lowered their risk of estrogen receptor-negative breast cancer by 27%.  Women who drank more coffee had even better numbers.  In women who drank three to 5 cups a day, the number went up to 42%.  The study author, Jingmei Li, Ph.D. explained, "Coffee is a top source of cancer-preventing antioxidants."  So go right ahead and enjoy that morning coffee.

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COULD EATING BREAKFAST HELP PREVENT COLDS AND FLU?

We are all familiar with the fact that we need to eat breakfast and I like to add a healthy breakfast.

The Cleveland Clinic gives us another reason to do so.  According to the Cleveland Clinic Wellness Editors, studies done at Cardiff University in Wales, show that those who eat breakfast  are less likely to suffer from colds, etc.  Perhaps this coming cold and flu season it would be helpful to eat a healthy breakfast everyday.

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PEPPERMINT FOR STOMACH BLAHS

Does your stomach ever rebel when you eat a spicy Mexican meal, etc? Next time your stomach gives you a hard time after a spicy meal, try eating some peppermint.  Now this needs to be something with actual peppermint in it and not just peppermint flavoring.  A study published in the journal Pain a few years ago says that peppermint can soothe abdominal discomfort.  A cooling agent called icilin activates a receptor in the colon that desensitizes the area. Have a cup of mint tea, etc to soothe your abdomen!

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DR. TRAVIS STORK ON FIGHTING COLDS AND FLU

This is a repeat post. I have no idea where Dr Stork is today. I just thought it would be good to repost since we are into cold and flu season.

When Travis Stork, M.D., an emergency medicine physician at Vanderbilt Medical Center in Nashville, Tennessee and cohost of the TV show The Doctors, was ask how he kicks colds and flu he replied, "When I get a scratchy throat, I gargle with warm salt water and eat more fruits and veggies........." He went on to say, "I also rinse my nasal passages with saline mist when I feel stuffy, once in the morning and once before bed. It's like washing away the cold virus." Sounds like some pretty good advice for us. Ever notice how many times the experts talk about eating fruits and vegetables?

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CASHEW SHELLS

Have you ever wondered why you never see cashews in the shell like other nuts? There is a good reason why. Did you know cashew shells cause a nasty rash when touched? This is one nut you do not want to shell yourself! Enjoy all the cashews you want but be thankful you buy them already shelled!

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