Cranberry Juice and Blood Pressure

Low calorie cranberry juice now appears to have a modest effect on blood pressure, according to reports from the American Heart Association. Cranberries contain a broad array of natural plant flavinoids that have been associated with a lower risk of cardiovascular disease and various cancers, as well as helping to keep UTI's at bay. Researchers also made it known that the low calorie version had the most significant results in the studies because the sugars in the sweetened juices are counter-productive to hypertension and heart health.
 ~ Tufts University, 2014
 

To "Nuke," or Not to "Nuke"?

Are foods cooked in the microwave safe and nutritious? According to Irwin H. Rosenberg, MD, Professor of Nutrition, Friedman School of Nutrition Science at Tufts University, foods cooked in a microwave oven actually keep more of their vitamins and minerals because microwaves can cook food more quickly and without adding water or fat. At worst, microwave cooking reduces nutrient levels in food no more than conventional cooking.
As far as dangerous byproducts occurring during the cooking process, this is also an urban legend. Microwaves cause water molecules in food to vibrate, producing heat that cooks the food. Foods high in water content, such as fresh vegetables, can be cooked more quickly than other foods. The microwave energy is changed to heat as it is absorbed by the food and does not make the food "radioactive" or contaminated.
Microwave ovens should not be used in home canning, because they do not produce or maintain temps. high enough to kill harmful bacteria. Which is also why frozen foods and leftovers need to be thoroughly heated to make sure raw foods are cooked and pathogens are destroyed.
The main concern these days involve the containers used for microwave cooking. Some plastics can be toxic, while others can melt from the high temps. given off by the food. Metals will reflect the electromagnectic waves and damage the appliance, and possibly cause a fire. Use glass containers such as Pyrex, wax paper, paper plates, or items labeled "Microwave safe." Always use products according to the manufacturers' directions.
~ Tufts University, 2014

Pop Smart

Snacks tend to constitute a "fourth meal" these days. Additional calories mean additional pounds, so the term "healthy snacking" tends to be an oxymoron. Always remember to budget your munchies into your daily caloric intake and make smart snack choices. Do-it-yourself snacks are usually the better choice, especially when it comes to popcorn. Even with close reading of the Nutrition Facts labels on the microwave popcorn packages, the plain DIY popcorn is still only 124 calories and 0.2g. fat per serving (about 2 T. of un-popped kernels). The average "butter" style microwave popcorn yields 180 calories and 2.5 g. saturated fat. To add buttery flavor to the DIY popcorn, add a little butter-flavored olive oil cooking spray and and a pinch of salt.

The Daniel Plan: 40 Days to a Healthier Life

Book Review

The Daniel Plan: 40 Days to a Healthier Life
By Rick Warren, DMin, Daniel Amen, MD, and Mark Hymen, MD
Zondervan (2013)
Reviewed by Jessica Crandall, RDN, CDE

Claims

The Daniel Plan details a lifestyle program based on five principles including faith, food, fitness, focus and friends. The program originated in 2011 and within the first year more than 15,000 church members lost, collectively, more than 250,000 pounds while reporting decreases in health issues and stress and increases in spiritual growth and energy.

Synopsis of the Diet Plan

The diet plan focuses on a plate containing 50 percent non-starchy vegetables, 25 percent healthy animal or vegetable proteins and 25 percent healthy starches or whole grains, along with a low-glycemic fruit and water or herbal tea. Readers are provided with a list of "good foods" on which to base meals. Produce is divided into two separate categories, one of which can be eaten freely. The book suggests that users purchase wild or grass-fed and hormone- and antibiotic-free meat and seafood, if possible. A sample three-day menu is provided, and a cookbook is available for more extensive meal planning.
Supplements are recommended during the program. For both men and women, these include: a high-potency, high-quality, highly bioavailable multivitamin and mineral; vitamin D3; omega-3 fatty acids; and probiotics. It is recommended that women also take calcium and magnesium.

Nutritional Pros and Cons

The program uses diet and exercise, along with emotional support, in a positive way, which is beneficial. Preparing meals at home from raw ingredients is encouraged, which is also positive. While the program has a good overall goal, the dietary portion is restrictive and not individualized. It also appears a registered dietitian nutritionist was not consulted.
The list of "good foods" provided for the program tends to portray some foods — such as pastas, nuts and oils — in a negative light, which is discouraging, as RDNs prefer that food is seen in correct proportions and in moderation rather than cutting out particular items completely. Some oils, such as canola and olive, have been seen to have positive effects on cholesterol. The program promotes forgiveness and moving forward if one falls back, but does not seem to allow for generalized moderation. The caffeine restriction could be tough for many and seems extreme. There is also the issue of preparation time, as the suggested recipes for meals seem lengthy.

Bottom Line 

 The program has strong components to help clients be successful including behavior modification, nutrition, exercise and support. The nutrition section could be improved by an RDN offering more meal planning ideas, facts about foods and science-based nutrition facts. The encouragement aspect could be helpful for some, but the dietary restrictions could make the program difficult for the average reader to stick to for 40 days.
~ The Academy of Nutrition and Dietetics, 2014
 

Salad in a Bag

 If there is one thing nutrition experts agree on, it's that we need to eat more vegetables. The Sweet Kale Vegetable Salad makes the task easier than ever. It contains "7 Superfoods," not just any veggies. We're talkin' nutrient-rich leafy greens and their cruciferous cousins, as in (shredded) broccoli, brussels sprouts, green cabbage, kale, chicory, dried cranberries, and roasted pumpkin seeds. It comes with it's own package of poppy seed dressing. For variety, there is also a Ginger Bok Choy Vegetable Salad Kit available. Look for various brands at your grocers produce aisle. Each serving (1 cup) provides 150 calories, 2 g. fiber, 70% the daily amount of vit. C, 20% of vit. A, and just 150mg. sodium.
To find these products in your area, visit eatsmartsalads.com