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.

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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.

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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.

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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!!

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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.

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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.

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LUNCH-TIME TIP

Americans typically eat too many calories at lunch and then many go sit at a desk all afternoon. An easy weight loss tip is to cut back on lunch. Instead of a heavy or fast-food lunch, eat something light but filling. (Are you aware of the number of calories in most fast food lunches? Many are well over 1,000 calories.) Here is a tip from weight loss experts: When possible, eat lunch before you become ravenous. Once you allow yourself to reach the ravenous stage you will automatically eat too much then probably feel miserable all afternoon.

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PLATE SIZE

Just this morning, I was reminded of this old post. My son, daughter-in-law, granddaughter and her boyfriend went out for breakfast. Most of us couldn't finish our meal and someone remarked it didn't look like that much food when they brought it out. I said, "Look at the size of the plates". Everyone then noticed how large the plates were. Plate size is very important to the meal.

I have talked about this before on this blog but it has been a few years so I am going to repeat, "Studies have shown that cutting your dinner plate from 12-inches to 9-inches can cut portion sizes in half". This is one of the easiest ways to cut back on calories without feeling hungry. Would you believe that simply by eating off a luncheon size plate instead of a dinner plate can cut around 231 calories per meal? What an easy way to 'diet'!

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GROCERY SHOPPING CAN BURN CALORIES

Are you one of those people that sits home, places your grocery order and waits for someone to bring it to you? Hate going grocery shopping? Okay, why not consider it as exercise? You might be surprised to know the average 155-lb person will burn approximately 130 calories pushing a grocery cart for 30 minutes in the grocery store?

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DRIED FRUIT VS FRESH FRUIT

Dried fruit can be handy to add to cereals, baked goods, salads, etc. But remember this: As the fruit shrinks when it dries, you also need to shrink your portion size! Sugar counts and calories jump up when fruit is dried and the Vitamin C is sensitive to heat and and it's value drops. Below are a few facts about dried fruit vs fresh fruit.

• Apples - 1 small apple has around 77 calories, 4 grams of fiber, and 12% of your daily value of Vit C. 1/2 cup of dried apples has 104 calories, 4 grams of fiber and only 3% of your daily value of Vit C.
• Plums - 3 medium plums have 91 calories, 3 grams fiber and 31% of your daily value of Vit C. 9 dried plums have 205 calories, 6 grams fiber, and only 1% of your daily value of Vit C
• Grapes - 1 cup grapes has 104 calories, 1 gram fiber, and 26% of your daily value of Vit C. 1/2 cup raisins has 217 calories, 3 grams of fiber, and only 3% of your daily value of Vit C.

These are just a few examples, but they clearly show the differences in dried fruit and fresh fruit.

COOKING AND TASTING

Are you the cook in your family?  One thing often overlooked when trying to lose weight or watching what you eat for health reasons, ie diabetics, etc, is how much you can eat in calories and/or quantity while tasting foods. You know how we are; we just need a little taste to be sure everything is okay. Remember those little tastes add up just like what you put on your plate. And remember all those nibbles you grab from the relish tray, appetizer platter, etc while working in the kitchen are adding to your calorie, carb, etc count. When it is necessary to taste, use a small spoon, take a small amount and step away from the pot before you are tempted to have another taste!

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DO YOU EAT BAGELS REGULARY?

If you love your bagels and eat them often you should be aware of just what you are eating. Bagels are quick, easy, and tasty but did you know that the average bagel, whether made with refined or whole-grain flour, averages 300 calories? And how many of us eat our bagels plain? Of course we don't! We like cream cheese, butter, jelly, etc on those bagels so we pile on even more calories. The average bagel slathered with cream cheese comes in at 500 calories!

If you love bagels, I'm not suggesting you give them up. But there are ways to lower those calorie counts. Eat a mini bagel or a thin bagel. If you still want the traditional bagel, scoop out some of the insides or make sure your bagel is whole-wheat. Yes, the calorie count on the white and whole-wheat are the same but the whole-wheat has fiber. Use a sugar-free jelly, fat-free cream cheese, etc. Don't fall into a high calorie count bagel trap!

MELONS MAKE GOOD APPETIZERS

When thinking about appetizers, do you usually consider melons? Melons are over 90% water, so they are perfect as appetizers. Researchers at Penn State University found that those who consumed a water-rich appetizer before meals ate 448 less calories during the meal than did those whose calorie equivalent snacks were without water. 

Hint: Try melon slushies as appetizers.

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HOW MANY CALORIES CAN YOU EAT AND LOSE WEIGHT?

If you are wanting to lose some weight or maintain a weight loss, here is a little help. You can figure out how many calories you can eat a day and still lose 1 pound a week.  Use the following equation:

• Multiply your weight by the number 12. Subtract 500 from the number and that is the number of calories you can handle a day and still lose 1 pound a week.
• Example: If you weigh 150 pounds - 150 X 12 = 1800 - 500 = 1300. You can eat 1300 calories a day and still lose a pound a week.
• That's a pretty simple way to lose 52 pounds in a year!

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IS "LITE" SALAD DRESSING HEALTHIER THAN REGULAR?

Basically, the answer is no. Would you believe your body needs the fat in the regular dressing to help it absorb some of the nutrients in the salad veggies. The fat helps the body absorb some important nutrients such as lycopene, lutein, beta carotene. Using the regular dressing can help you double the nutrients your body absorbs. Just keep an eye on the amount of calories you are getting. This information is from the American Journal of Clinical Nutrition.

SOME FACTS ON SHRIMP

 Here are a few facts you may not know about shrimp:

• 10 to 12 medium-sized shrimp will give you 24 g protein and only 1 g fat.
• Those 10 to 12 medium-sized shrimp are only 99 calories (doesn't count butter, etc you add)
• Shrimp is high in zinc
• Frozen shrimp is often more fresh than that in the fresh seafood display case. Frozen shrimp is flash frozen right after it is harvested.
• Shrimp is high in heart-healthy omega-3 fatty acids.

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DO YOU EAT BAGELS REGULARY?

If you love your bagels and eat them often you should be aware of just what you are eating. Bagels are quick, easy, and tasty but did you know that the average bagel, whether made with refined or whole-grain flour, averages 300 calories? And how many of us eat our bagels plain? Of course we don't! We like cream cheese, butter, jelly, etc on those bagels so we pile on even more calories. The average bagel slathered with cream cheese comes in at 500 calories!

If you love bagels, I'm not suggesting you give them up. But there are ways to lower those calorie counts. Eat a mini bagel or a thin bagel. If you still want the traditional bagel, scoop out some of the insides or make sure your bagel is whole-wheat. Yes, the calorie count on the white and whole-wheat are the same but the whole-wheat has fiber. Use a sugar-free jelly, fat-free cream cheese, etc. Don't fall into a high calorie count bagel trap!