PISTACHIOS AND HEART DISEASE

Research shows that pistachios help to lower one's risk of heart disease.  Researchers at Penn State University found that adults who got 20% of their calories from pistachios reduced their LDL cholesterol by 12%.   For an 1800 calories a day diet, that would mean eating about 1/2 cup of pistachios.  You may not want to eat that many pistachios a day, but including them in your diet on a routine basis would probably be a good idea.

By the way, did you see yesterday's post about pistachios and vision?

file photo

HOW MANY CALORIES DO YOU NEED?

Don't over diet!  According to Neal Barnard, MD author of Breaking the Food Seduction, eating too little can work against dieting.  Eating too little not only depletes glucose, it also curtails the production of leptin, a hormone made by fat cells that helps regulate appetite.  "Within a few days of starting a diet, your leptin levels can drop by half.  Plummeting levels can increase appetite and bring on a binge." 

Use this formula to determine the number of calories you should eat a day.  Multiply your target weight X 10 and never eat fewer calories than that number daily.  In other words, if your target weight is 140 pounds, you should not eat less than 1400 calories a day.  And be sure to exercise 30 to 40 minutes a day (walking is fine and is a good exercise-expensive gyms and equipment are not necessary).  And research shows that daily activity maintains healthy leptin levels.

Remember, when trying to lose weight, crash dieting is never a good idea.  Always eat a healthy diet and learn to control quantity.

Note: It is best to talk to your doctor before going on a diet, especially fad diets or current trends.

clipart library

SUBBING MUSHROOMS FOR BEEF

Research from John Hopkins University showed adults who ate a mushroom-based version of beef dishes such as lasagna and chili felt just as full as when they ate the same dishes with beef.  Not only were they just as full they ate around 420 fewer calories and 30 less grams of fat.  It might be a good idea to replace beef in dishes such as the above along with casseroles, etc with mushrooms once or twice a week.  Mushrooms are a good protein source.

 free clipart

HEALTHY DIET TIP

Everyone wants to be healthier and most claim they want to eat a healthy diet. Sadly,that is easier said than done. But it doesn't have to be that hard. For instance, one of the most important ways to a healthier diet is not what you eat but what you drink! Leave off the sugary drinks. That is not just sodas! That means sweet tea, lemonade, fruit juices, those sugar-laden coffee drinks, etc. Sugary drinks are one of the biggest diet mistakes we make according to Barbara Borik, RD, LDN, CDE, of the Diabetes & Nutrition Center at the Northwest Hospital of Randallstown, Maryland. She states that sugary drinks are empty calories! Do you really want to consume empty calories? You really can learn to enjoy drinks without sugar. When I was pregnant with my last child, over 40 years ago, the doctor recommended I cut back on sugar. I started drinking my tea unsweetened. It quickly became my favorite beverage and now I simply cannot stand sweetened tea. It is a matter of training oneself. So try unsweetened tea, coffee, etc. Add a slice of citrus fruit or a few berries to a glass or pitcher of water to add some flavor and learn to leave those sweetened beverages.

Note: This is from 2012.

file photo

A LITTLE BIT OF EGGNOG FACTS

It's that time of the year when the eggnog comes out. If you are dieting or you are a diabetic, you might want to watch your eggnog consumption or be sure to read the labels. Some traditional eggnog from the grocery stores contains as much as 30 g of fat and 40 g of carbs per 1/2 cup.

I have a recipe on my diabetic enjoying food blog that has only 3 g fat (1 1/2g saturated) and only 11 g carbs.

If you add alcohol, that increases the number so keep that in mind.

file photo.

BROCCOLI IS A NUTRIENT POWERHOUSE

Eat your broccoli! Broccoli is full of nutrients and only has 40 calories per cup (raw). Broccoli is chock full of vitamin A, vitamin C, vitamin B, calcium and iron. That's a lot of benefits for only 40 calories.

file photo

CAREFUL WITH THOSE FALL AND HOLIDAY DRINKS

Now that we are into the holidays let's talk about those specialty coffeeshop drinks. If you are a diabetic or you are trying to watch your weight beware of all those tasty toasty coffee shop beverages. A 100 calories drink can quickly balloon to 400 or 500 calories! When you add syrups, whipped cream, caramel, etc the calories keep piling on. So, what is a person to do? We don't want to give up those wonderful beverages, but we can keep the calories count down.

Laura Jeffers, nutritionist at the Cleveland Clinic says the more flavors and names you add to your beverage, the more calories you are piling on. After all, adding 200 calories to your diet a day can add up to a weight gain of 40 pounds a year. Yuck!

Ms. Jeffers suggests replacing whole milk or cream with skim milk and asking your barista to substitute sugar-free syrups in your drinks. Yes, they do have them, and you will hardly, notice the difference. So, enjoy your favorite Fall and holiday beverages but make a few changes when you place your order or make them at home.

file photo

CHOOSE SNACKS THAT INCLUDE PROTEIN + FIBER

Dr. Melina Jampolis, an internist specializing in nutrition for weight loss and disease prevention suggests our snacks should include protein plus fiber. She has stated that protein and fat trigger the release of hormones in the gut that keep us feeling satisfied for hours. Protein also puts the brakes on the body's insulin pump and we know that high levels of insulin can lead to tummy fat. Fiber slows digestion, another key to feeling full. Dr. Jampolis says that many high-fiber carbs such as oatmeal, fresh fruits and veggies are water-rich which means we get to eat a bigger serving for fewer calories!  Below are some of her snack combo suggestions:

• hummus and nuts + carrots or whole-grain crackers
• a hard boiled egg + 1/2 cup grapes
• a packet of instant unsweetened oatmeal with cinnamon and chopped nuts
• a cup of low-fat Greek yogurt + a cup of your favorite berries
• 1/2 cup high-fiber cereal with skim milk
• a 100-calorie pack of almonds + a kiwi

Remember snacks should be no more than 200 calories!

This 2014 post is still good advice.

WHAT DOES "EXTRA LIGHT" OLIVE OIL MEAN?

The words "light" and "extra light" when applied to olive oil, do not have anything to do with calories but everything to do with color and flavor.  Extra-virgin olive oil is darker in color and has a robust flavor.  Extra-light olive oil is usually blended with a lower quality olive oil and therefore is lighter in color and flavor.

No matter what olive oil you choose whether extra-light or extra-virgin it will contain 120 calories and 14 g fat - 10 g of that the heart-healthy or good fats - per tablespoon.

'WATCHING YOUR WEIGHT?'

Maybe you aren't dieting but just 'watching your weight'. Here are a couple of simple things to keep in mind to help keep your weight stable.

•  Pay attention to fat and calories in what you eat. This goes for meals and snacks. Are you aware that many low-fat foods are high in calories? Calories are calories no matter what type of food they are in.
• It takes the body approximately 20 minutes to feel full after you eat. It pays to wait a few minutes before going for second helpings. After a few minutes, you may realize you are no longer hungry.

clipart

USING AGAVE NECTAR AS SUGAR

Many people use agave nectar as a substitute for sugar. This post explains when and how to make the substitution.

• 1 cup = 960 calories (That is 240 more calories per cup than granulated or brown sugar)
• Chemically agave nectar is 90% fructose.
• Best uses for this sweetener is in smoothies and iced drinks such as tea.
• When substituting for sugar in baking, use only 3/4 cup of agave nectar for every 1 cup of sugar called for in the recipe.  Then reduce the liquid called for in the recipe by 2 tablespoons for each cup of agave substituted for sugar.  You will also need to lower the oven temperature by 25 degrees.  If the recipe calls for baking at 350 degrees, reduce that to 325 degrees.

 This picture is used only because it is a free picture of agave nectar.  This is not an endorsement or nonendorsement of this brand.  One thing I do want to point out though. Many times these products say to use for sugar-free recipes.  Don't be mistaken; agave nectar is a form of sugar!  Agave nectar is marketed as a natural product which it is.  So is sugar and agave nectar is a form of sugar.  It is, however, mostly fructose which is absorbed more slowly by your body and is the type of sugar found naturally in fruit.It is a low-glycemic sweetener.

ZUCCHINI

Zucchini is a tasty, healthy, versatile food.  It has been around forever, cultivated by the Native Americans before the New World was ever discovered.  It was a favorite of the likes of George Washington and Thomas Jefferson who both grew it in their gardens.  It is inexpensive to grow with a single plant often producing a bushel basket of zucchini.

Zucchinis are approximately 94% water which is why they are so low in calories.  One cup of raw sliced zucchini has less than 20 calories, 20% of the adult recommendation of daily vitamin C needs, and 250 mg potassium.  It also has beta carotene which the body converts to vitamin A but this is lost if you peel the zucchini.  Zucchini is also a good source of folate.

Whether you sauté it, use it in a casserole, bake it in breads and muffins, etc, just be sure to include it in your diet.

APPLES

  

FOODS YOU CAN EAT UNTIL FULL - PART 2

Previously I posted a list of foods that are "negative calorie foods."  In other words, you use up more calories digesting these foods than they contain.  Remember this though, when you add fats, sugars, etc, you change the calorie count.  However, most of these foods are good without adding anything.  Here are some additions to the previous list:

•  Bananas
• Cabbage
• Cauliflower
• Cherries
• Grapefruit
• Grapes
• Melons
• Oranges
• Spinach

 Add these raw foods to your diet when you try to lose those holiday pounds. Bananas are an example.

FOODS YOU CAN EAT UNTIL FULL

Are you constantly watching how much you eat, always on a diet, and always hungry?  Well take heart, there are foods you can eat until you are full without gaining weight.  In fact, most vegetables, fruits, grains, etc fall into this category.  Now remember, we are talking foods eaten raw, steamed, or prepared without added fat, frying, etc.  The following is a partial list of what are known as negative calorie foods; foods that you can eat without adding calories and thus weight gain to your body.  In other words, your body uses up whatever calories it takes in just to digest these foods.

• apples (not apple pie; raw apples!)
• black beans
• broccoli
• carrots
• celery
• cucumbers
• grapes
• kidney beans
• lettuce
• oatmeal
• whole-grain pasta
• pineapple
• brown rice
• tomatoes

Again, this is a partial list but I'm sure you get the idea.

file photo 

OLIVE OIL FOR RHEUMATOID ARTHRITIS

Studies have shown that the high concentrations of monounsaturated fatty acids in olive oil seem to protect against joint inflammation.  The participants in one study who consumed approximately 3 tablespoons of olive oil a day lessened their chance of developing rheumatoid arthritis by 60%.  If you suffer from RA, it might be worth it for you to add more olive oil to your diet.  Beware though that olive oil can be high in calories so use as a replacement for butter, etc. Don't be afraid of olive oil because of the fat content. Olive oil contains healthy fats your body needs.

clipart

CALORIES - AN UGLY WORD!!

Calories - what an ugly word. But remember, calories do count whether you count them or not. The only way to lose weight, and most diabetics should (me included!), is to use up more calories than you take it in. Sounds simple, doesn't it? It is simple, we just don't like doing it!!

file photo

A CLEVER IDEA

I recently read a tip for cooks and bakers. I think it is pretty clever. Chew gum while cooking and baking. You will be less likely to sample your creations while chewing gum. Many of us add extra calories by finishing off the leftovers, test tasting, etc. while in the kitchen.

COUNT CALORIES TO LOSE WEIGHT

The simple fact is, if you want to lose weight, you have to eat less calories than you use. Note, this started by saying, "The simple fact". If your doctor has you on a certain diet or recommends things because of your health, this is not for you. If weight loss is your only goal, it really is simple. You cannot eat a large number of calories, unless your activity level is high.

file photo

PROTEIN TO BURN CALORIES

According to British researchers the amino acids in protein-rich foods prompt the body to burn more calories as fuel. And that helps one to shed weight.

file photo