AVOID OVEREATING BY EATING RIGHT

Amber Massey a registered dietitian at a large hospital in Ft Worth, Texas says that people often see the words 'sugar-free' or 'fat-free' on processed foods that are deceptively high in calories.  To make matters worse, these foods are often maddeningly low in satisfaction.  And satisfaction can be crucial to a successful weight-loss or weight-maintaining diet.  She says, "Unfortunately, we have become a fat-sugar-phobic generation."  Often those fat-free, sugar-free foods pack as many calories as their regular counterparts.  To make those foods tasty enough for you to eat, they add something in somewhere.  Again, let me stress, read the labels!

Rachel Huber, a registered dietitian at the World-Famous Dallas-based Cooper Institute states, "Recognizing hunger and fullness can be hard for people.  Babies have that ability to stop eating when they're full.  Many overweight people have learned to override those signals."

If you don't feel satisfied after eating a meal that is not packed with nutrition, your brain will tell you to keep eating.  If you continue to eat low-nutrient food, your brain will keep nagging you.  You should eat foods that are water-rich, fiber-rich, and nutrient-rich if you don't want to feel hungry again sooner than you should.

To make it simple, let's put it this way.  Eat a banana, with a protein source such as a few nuts or some peanut butter and whole-grain crackers, instead of a banana muffin.  You will be giving yourself more nutrition and allowing yourself to feel full longer.  This will help eliminate your brain from telling you to eat again an hour or two after you had that muffin!  And don't blame overeating on your brain.  Your brain is only responding to what your body is telling it after you have eaten the wrong foods.

Which would make the better snack? The muffin or the banana and nuts?

FOOD AS A DRUG?

The following is a quote from The Food Pharmacy Guide to Good Eating:  "Food is definitely a drug.  Every time you put food in your mouth you experience hidden pharmacological and biological reactions.  Indeed, it can be a wonder drug."

It is important to eat foods that will keep our bodies healthy.  Eating the wrong foods, such as too many sugars, fats, etc. can be like taking a bad drug.  Don't eat things that are harmful to your body.  Put healthy foods into your body for positive results.  Even if you don't like some of them, consider them as taking your medicine and eat them occasionally but regularly.

WORDS FROM A NUTRIONIST CHEF

I'm a chef and a teacher who believes everyone has the ability to nourish themselves, even in the direst of circumstances." by Rebecca Katz who has a master's in nutrition and is a chef who works with oncologists, nutritionists, and cancer wellness professionals.

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NIGHTTIME EATING AND WEIGHT LOSS

Have you ever been told you shouldn't eat close to bedtime if you are trying to lose weight? The theory is that your metabolism slows down when you are sleeping making it harder for you to lose weight than if you had eaten the same foods earlier. According to Donna L. Weihofen, MS, RD, health nutritionist at the University of Wisconsin Hospital and Clinics, "Calories count whether you eat them in the morning or at night." She goes on to say, "The problem with nighttime eaters is that they are usually eating far more calories than they think, and the calories are denser."

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BEVERAGES TO DIAL DOWN INFLAMMATION

Yesterday I wrote about some vegetables that can help "Dial Down" inflammation. Today is about beverages that do the same. There is always talk about food when diets or eating healthy are discussed but what we drink can be as important as what we eat. So today we will feature coffee and tea. Both coffee and tea contain antioxidants that fight cellular damage that can lead to inflammation. A couple of days ago I posted about inflammation and some of the problems it causes so it is important to know the foods and beverages that help to slow it down and thus limit the problems. Coffee and tea are both helpful in slowing down inflammation, but green tea is particularly good in this respect. Green tea is loaded with EGCG, an anti-inflammatory compound known to have both cardio and neuro protective benefits. Add a dash of cinnamon and you up its antioxidant and anti-inflammatory benefits, according to Amy Gorin, M.S, R.D.N, in NYC.

Try relaxing with a cup of green tea and help fight inflammation in two ways, relaxing and drinking an antioxidant loaded beverage. Sounds like a good idea to me.

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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.

 

FISH AND THE HEART

According to Penny Kris-Etherton, PhD., professor of nutrition at Penn State, "One thing is clear: People who eat a diet high in fish are less likely to die of heart disease."  According to Kris-Etherton, the American Heart Association recommends consuming fatty fish like salmon and albacore tuna twice a week to lower triglycerides and blood pressure.

Note: Frying fish can lower their health potential.

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FRESH FRUIT VS FRUIT JUICE

I say this constantly but sometimes you listen better when it comes from the professionals.  So here below is Joy Bauer's take on fruit juice.  And remember you usually lose most of the fiber when you drink juices rather than eat the fruit.  This is especially important for diabetics to remember.

"Real fruit drinks like 100 percent fruit juice and fruit nectars have an aura of health, and while they do provide some vitamins and minerals, they're also loaded with sugar and calories. Swap your daily fruit-juice fix in favor of eating the whole fruit (like an orange), or drink naturally fruit-flavored, zero-calorie seltzer."

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HEALTHY FISH AND CHIPS ALTERNATIVES

According to Janet Bond Brill, R.D., author of the best-selling book Cholesterol Down, "What you buy and how you prepare food is the difference between preventing heart disease and causing it."  She suggests you eat fish but that you bake it instead of frying it.  She also suggests swapping sweet potatoes for white potatoes.  Here are Fish and Chips recommended substitutions.

• Bake your fish.  Packed with lean protein, white fish like cod, halibut, flounder or haddock are great, but people who eat fried fish more than once a week have a 44% greater risk of stroke than those who rarely fry their fish."  WOW!
• "Swap sweet potatoes for white potatoes, use extra-virgin olive oil to roast them and sprinkle with fresh rosemary, cinnamon, or other herbs and spices instead of salt for flavor."

ADD BEANS TO YOUR DIET TO LOWER DISEASE RISK?

Many nutritionists believe you can actually lower your disease risk by substituting beans for meat at least 2 meals a week.  "Studies have shown that people who eat more plant-based foods, which are lower in calories and richer in antioxidants than animal-based foods, have fewer incidents of chronic illness, including heart disease and diabetes," said Kate Geagan, RD.  Other pluses to making the switch would mean more beans, less meat = fewer calories which may cause you to lose weight.  For most people, losing weight will further cut your disease risk. So give it a try.  Instead of beef or even chicken in your burritos or chili substitute black, red, or pinto beans.  Even a minestrone soup with whole-grain bread is a good substitution. Surely you could do this a couple times a week for your health's sake!

ENJOY HEALTHY STRAWBERRIES

According to nutritionist Joy Bauer, strawberries are a very healthy fruit.  She states that these tasty berries are one of nature's most potent sources of vitamin-C.  One of the benefits of vitamin-C is that it helps the body produce collagen which is a structural protein that helps keep skin youthful, firm, and radiant. For those watching their weight or for diabetics who have to be careful of the natural sugar content in fruits, strawberries are some of the lowest calorie and lowest sugar fruit options.  Slice some of these healthy berries onto your oatmeal or cold cereal, enjoy them in a lettuce salad, slice them over angel food or pound cake, etc.  They also make a great addition to fruit trays and platters.  As the bounty of strawberries hit your grocers' shelves, farmers markets, etc., take advantage of these fresh berries for a tasty, healthy treat.

AVOID FOOD CRAVINGS BY EATING RIGHT

Another reason I encourage my readers not to diet, other than the fact that they always fail, is that they usually cause food cravings which almost always lead to giving in to the craving.  Too-small meals leave significant nutritional gaps, making you more vulnerable to strong urges to eat. Fad diets or skipping meals "practically sends an invitation to a craving," according to Bonnie Taub-Dix, national spokeswoman for the American Dietetic Association.  Learn to eat healthy and stay away from diets unless you are put on a specific diet by your doctor for a specific health problem!

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MORE REASONS TO GO FOR NUTS

Nuts not only make tasty snacks and add flavor and crunch to other dishes, especially salads, but they are very healthy. Now don't go overboard but you really should eat about a handful of nuts a day. In addition to all the posts on this blog regarding nuts and their health benefits, recent research at Harvard University showed that eating 2.4 ounces of nuts a day can lower bad cholesterol by 7.4%. 2.4 ounces is approximately a handful of nuts. Not only do they lower bad cholesterol, they help to ward off both heart disease and cancer. Ying Bao, an epidemiologist who led the study, is quoted as saying, "People who ate a serving of nuts five or more times a week saw an 11 percent reduction in deaths due to cancer.

Now don't take this information and go buy a bag of salted or candy-coated nuts. This information refers to plain nuts.

LETTUCE LEAVES INSTEAD OF BREAD

If you are serious about cutting down on your calories and/or carbs this year, here is a simple trick for you.  Replace bread, wraps, or tortillas with large lettuce leaves when making sandwiches.  Constance Brown-Riggs, R.D., CDE, a spokesperson for the American Dietetic Association recommends this for people who want to cut back on their carbs and/or calories but still want to eat enough to feel full. This works for salad sandwiches, ie chicken, tuna, egg, etc, as well as meat and cheese sandwiches.  You will increase your vegetable intake and cut back carbs and calories.

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TUFT'S UNIVERSITY QUOTE ON FIBER

"Fiber is suddenly hip, Grandma, it turns out, was just ahead of her time."  This is a quote from the Health & Nutrition Letter, Tufts University, February 2009.  Thank you for letting us know our mothers and grandmothers knew what they were telling us!  The fact is, fiber is a very vital part of our diets and we should have 25 grams daily.  People tend to think, fiber - yuck!  Those people feel that way because they do not understand how to add fiber and how tasty it can be.  Check out the sandwich pictured below as an example.  Instead of white (refined) bread, Whole grain bread is used and it is a tasty substitute over white bread.  White bread basically has no taste; whole-grain adds a subtle, almost nutty, taste.  Note the seeds on the top of the bread.  What an easy way to add fiber.  Fresh, whole vegetables are also shown.  The lettuce, onion, tomato, peppers, and herbs all add fiber!  Remember this the next time you make a sandwich.

Picture courtesy of The Full Plate Diet

GETTING MORE FORGETFUL?

If you notice you are getting more forgetful, you may need more Omega-3 Essential Fatty Acids in your diet.  According to Dr. Andrew Weil, director of the Center for Integrative Medicine at the University of Arizona, "The fatty acids are part of the brain's building blocks.  If you are not getting enough in your diet, the architecture of the brain becomes weak and brain function, including memory, suffers."  

However, it is not only the amount of omega-3s that's important; the balance between omega-3s and omega-6s is equally important.  "Our diets are flooded with omega-6 fatty acids, mostly from processed foods.  The more omega-6s you eat, the more omega-3s you need to balance your levels.  Most of us are eating too many omega-6s and not enough omega-3s.  If there is no fish, walnuts, or freshly ground flaxseed in your diet, and the fats you eat come mostly from meat, you're not getting any omega-3s."  Manuel Villacorta, RD, spokesman for the American Dietetic Association.

Here are some ways to increase the omega-3s in your diet:

• Reduce the amount of processed food in your diet.
• Use only canola or olive oils.
• Eat either wild salmon, herring, sardines, or halibut weekly.
• Add 2 tablespoons freshly ground flaxseed to your morning cereal.

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HOW MUCH WATER DO YOU NEED A DAY?

What we eat/drink does have an effect on our brains. The American Journal of Clinical Nutrition has suggested that wise food and beverage choices can fuel our brains to work better, sharpen our memory, improve our concentration and may help to prevent dementia and Alzheimer's disease. And it doesn't take complicated or expenses items to do so. One of the simple things recommended by Nutritionist Amanda Albers is to follow the simple 8x8 rule. That is to drink eight 8-ounce glasses of water a day. This one simple thing is an easy way to improve our health and our minds.

Note: There are other doctors and nutritionists who recommend 6 or 7 8-ounce glasses a day. Either way, are you drinking enough water? That's water, not sodas, etc.

HEATHLY EATING = DOING MATH

That's right; healthy eating is all about math!  We should subtract fat, count calories, divide portions, and yes, add. Tara Gidus, RD, a spokesperson for the American Dietetic Association, says, "Adding just one food to another can make a tremendous difference in your total nutrient intake and offer significant health gains."  Sometimes it's just the little things we toss in the pot that often yield the biggest benefits.  Below is a good example:

• Add parsley to all pastas.  Topping a dish of pasta with just 6 sprigs of fresh parsley gives a full day's worth of vitamin K, according to Marisa Moore, RD, an Atlanta based nutritionist and American Dietetic Association spokesperson.  Vitamin K is important for bone health.  Studies show that vitamin K helps prevent fractures and may guard against bone loss.

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HAVING SOME CONTROL OVER CANCER WITH DIET

The following is a quote from Jeanne Wallace, PhD, a researcher and expert in cancer nutrition.  "When you get a cancer diagnosis, suddenly you become a very powerless person.  You are traipsing through the hospital as a name and number, people do all kinds of procedures to you, and you have a life-threatening condition, which many doctors maintain you have no control over."  Her advice to patients?  She tells them, "You could make some changes with your diet and it would give you some sense of empowerment."  She continues to say, "Even though patients might not have total control over their cancer, they do have some influence."  There are many posts on this blog about foods that will help you fight cancer.  I believe diet is one of the most overlooked but important pieces of the arsenal in a persons cancer fight.

 This is, of course, general information. Certain foods work better with certain types of cancer. Your doctor and nutritionist will be able to help you know what will work best for you. Just remember to consider your foods as part of your medicines to help you get better.