Reduce some of the guilt that comes with holiday goodies by adding walnuts to your baked goods and casseroles. Walnuts not only taste great but are a rich source of heart-healthy monounsaturated fats and an excellent source of those hard to find omega-3 fatty acids. Like most nuts, they can easily be added to your favorite recipes, and even your favorite breakfast cereals.
Approximately 90% of the phenols in walnuts are found in the skin, including key phenolic acids, tannins, and flavonoids, so leave the skins on! Phytonutrient research on the antioxidant and anti-inflammatory benefits of walnuts has moved this food further and further up the ladder of foods that are protective against metabolic syndrome, cardiovascular problems, type 2 diabetes, and certain cancers - including prostate cancer and breast cancer. Some phytonutrients found in walnuts - for example, the quinone juglone, the tannin tellimagrandin or the flavonol morin - are found in virtually no other commonly-eaten foods, and are valuable as antioxidants and anti-inflammatory nutrients. Walnuts contain a significant amount of folate, B6, manganese, copper, phosphorous and fiber; almost 1/3 of the daily value per one cup serving. The form of vitamin E found in walnuts is somewhat unusual, and particularly beneficial. A final fascinating aspect of walnuts and their potential health benefits involves melatonin (MLT). MLT is a widely-active messaging molecule in our nervous system, and very hormone-like in its regulatory properties. MLT is critical in the regulation of sleep, daily (circadian) rhythms, light-dark adjustment, and other processes.
Shelled walnuts are generally available in prepackaged containers as well as bulk bins.When buying in bulk, make sure that the bins containing the walnuts are covered and that the store has a good product turnover so as to ensure its maximal freshness. Due to their high polyunsaturated fat content, walnuts are extremely perishable. Shelled walnuts should be stored in an airtight container and placed in the refrigerator, where they will keep for six months, or the freezer, where they will last for one year. Unshelled walnuts should preferably be stored in the refrigerator, although as long as you keep them in a cool, dry, dark place they will stay fresh for up to six months.
Beware, a one cup serving also packs a whopping 765 calories! Treats are still a treat, even with the nutritional benefits.
~ USDA, 2011
Sunday, October 23, 2011
Sunday, October 2, 2011
Yes, There Really is a Food Day!
October 24th will be a day to learn about food issues and to advocate for healthy, affordable food produced in a sustainable, humane way. There is also much to celebrate. America's food system has come a long way. More organic foods than ever are being produced, and farmer's markets are popping up everywhere. Yogurt, brown rice and tofu used to be considered "exotic." Many whole foods are now found at local grocers instead of specialty stores.
On the other hand, there are the huge "factory farms" that are hurting the family farms, polluting the land, rivers, and air with excess fertilizer, pesticides, and cesspools of manure, while housing animals in shameful conditions. Obesity is at epidemic proportions, and food poisoning is still a threat despite sanitation regulations.
Numerous organizations have banded together to help solve these problems by educating everyone from grade school kids to government officials. The American Dietetic Association has a hand in the process of promoting Food Day by joining the advisory board, along with The American Public Health Association, Farmer's Market Coalition, Senators, The Food Network, and several food manufacturers and restaurants.
Food Day is a national campaign to support the family farms by limiting subsidies to industrial- scale farms, curb diet related disease, protect the environment, limit the marketing of junk-food to kids, and address many more food production issues.
The public can help promote this campaign by hosting events at schools, churches, and at home. You can also join an event already planned in your area. (Check the map at FoodDay.org.). Make it Food Day everyday by keeping it real - real food, that is!
~CSPI
On the other hand, there are the huge "factory farms" that are hurting the family farms, polluting the land, rivers, and air with excess fertilizer, pesticides, and cesspools of manure, while housing animals in shameful conditions. Obesity is at epidemic proportions, and food poisoning is still a threat despite sanitation regulations.
Numerous organizations have banded together to help solve these problems by educating everyone from grade school kids to government officials. The American Dietetic Association has a hand in the process of promoting Food Day by joining the advisory board, along with The American Public Health Association, Farmer's Market Coalition, Senators, The Food Network, and several food manufacturers and restaurants.
Food Day is a national campaign to support the family farms by limiting subsidies to industrial- scale farms, curb diet related disease, protect the environment, limit the marketing of junk-food to kids, and address many more food production issues.
The public can help promote this campaign by hosting events at schools, churches, and at home. You can also join an event already planned in your area. (Check the map at FoodDay.org.). Make it Food Day everyday by keeping it real - real food, that is!
~CSPI
Sunday, September 11, 2011
Fast Food That 's Good For You
Eating healthy doesn't have to be labor intensive, costly, or complicated. If you can open a bag of potato chips, you can just as easily open a bag of salad. Many vegetable blends can be found in the freezer case, right next to your favorite boxed dinner. Instead of the box, try a bag of stir fry veggies already cut and ready to go - dump in a skillet, add seasonings, and dinner is served. A bag of fresh spinach makes a great salad and is a powerhouse of vitamins, minerals, and fiber. Add nuts instead of croutons. Options for single serving folks - buy salad or cut up carrots, broccoli, etc. at a salad bar or deli. The cost isn't so high because there is no waste.
Replace processed meats with no-nitrite-added deli meats. The American Institute for Cancer Research recommends eliminating all processed meats from the diet. The nitrites added to preserve them do twice the damage as red meat. Try a veggie burger, or ground poultry. At least you don't have to worry about E. Coli with veggie burgers!
Switch to "thins" or light bread. Get your carbs from fruits, veggies, and beans. Make your grains count by buying 100% Whole Grain cereals and breads. Half of a standard bagel is a serving. Also try mini bagels or thins.
Instead of the standard granola bar as a carry-on, pack a slice of whole grain bread with peanut butter (folded over) for your afternoon pick-me-up. Many granola bars are just candy bars in disguise.
Buy sliced fruits such as mango, pineapple, cantaloupe, in the produce section. Though it costs a little more for the prep work, it's still cheaper than fruit salad at a restaurant.
Make fruit smoothies at home with frozen berries, skim milk and yogurt. You'll save a bundle on calories compared to the sugar-laden concoctions sold at restaurants. Add fruit to plain yogurt to reduce calories. The stuff on the bottom of many "fat free" yogurts is similar to candy.
Avoid liquid cheese. Really, it's not even cheese. It's liquid saturated fat with no nutritional value whatsoever.
Eliminate two servings of meat per week and replace them fish. Broiled or grilled, it only takes a few minutes! And a small (lunch box size) can of tuna on a tossed salad doesn't even require cooking. Toss a can into your purse and buy a small side salad at any drive-through for a cheap and heart healthy lunch.
Make junk food boring by adding variety to your pantry. Stock up with the good stuff. The reason people go to restaurants is for the variety. You never order a meal that you can get at home.
Snack Tip: Rinse a container of blueberries or snap peas, eat.
Liquid calories don't curb hunger, they just add calories. This applies to not only sodas, but fruit juice, energy drinks, and coffee concoctions. The average American gets at least 22% of their daily calories from liquids. Switch to calorie-free beverages.
When eating out: Just say no to that basket of bread or tortilla chips. Get the thin, not thick pizza crust, and replace nitrite rich meats with chicken or veggies. Try a bean burrito instead of beef. Avoid the noodles, deep fried, and breaded items at Asian restaurants. A Gyro packs about 800 calories with the fatty, high sodium meats. Opt for the chicken souvlaki pita for half the calories. Order two veggies as your sides with dinner, instead of starches. And order "petite" desserts that many restaurants now offer, or share a dessert with a friend.
~ JAMA, 2010
Replace processed meats with no-nitrite-added deli meats. The American Institute for Cancer Research recommends eliminating all processed meats from the diet. The nitrites added to preserve them do twice the damage as red meat. Try a veggie burger, or ground poultry. At least you don't have to worry about E. Coli with veggie burgers!
Switch to "thins" or light bread. Get your carbs from fruits, veggies, and beans. Make your grains count by buying 100% Whole Grain cereals and breads. Half of a standard bagel is a serving. Also try mini bagels or thins.
Instead of the standard granola bar as a carry-on, pack a slice of whole grain bread with peanut butter (folded over) for your afternoon pick-me-up. Many granola bars are just candy bars in disguise.
Buy sliced fruits such as mango, pineapple, cantaloupe, in the produce section. Though it costs a little more for the prep work, it's still cheaper than fruit salad at a restaurant.
Make fruit smoothies at home with frozen berries, skim milk and yogurt. You'll save a bundle on calories compared to the sugar-laden concoctions sold at restaurants. Add fruit to plain yogurt to reduce calories. The stuff on the bottom of many "fat free" yogurts is similar to candy.
Avoid liquid cheese. Really, it's not even cheese. It's liquid saturated fat with no nutritional value whatsoever.
Eliminate two servings of meat per week and replace them fish. Broiled or grilled, it only takes a few minutes! And a small (lunch box size) can of tuna on a tossed salad doesn't even require cooking. Toss a can into your purse and buy a small side salad at any drive-through for a cheap and heart healthy lunch.
Make junk food boring by adding variety to your pantry. Stock up with the good stuff. The reason people go to restaurants is for the variety. You never order a meal that you can get at home.
Snack Tip: Rinse a container of blueberries or snap peas, eat.
Liquid calories don't curb hunger, they just add calories. This applies to not only sodas, but fruit juice, energy drinks, and coffee concoctions. The average American gets at least 22% of their daily calories from liquids. Switch to calorie-free beverages.
When eating out: Just say no to that basket of bread or tortilla chips. Get the thin, not thick pizza crust, and replace nitrite rich meats with chicken or veggies. Try a bean burrito instead of beef. Avoid the noodles, deep fried, and breaded items at Asian restaurants. A Gyro packs about 800 calories with the fatty, high sodium meats. Opt for the chicken souvlaki pita for half the calories. Order two veggies as your sides with dinner, instead of starches. And order "petite" desserts that many restaurants now offer, or share a dessert with a friend.
~ JAMA, 2010
Saturday, August 13, 2011
Back To School With Diabetes
Kids with diabetes have an even longer list of school supplies and tasks. Planning for diabetes management at school can be daunting, but there is plenty of advice available. The American Diabetes Association's Safe at School program (diabetes.org/safeatschool) is an excellent resource of information for parents and kids. Parents and administrators need to be aware of the legal responsibilities in caring for students with diabetes, and it's important to prepare the child, also.
As kids grow older, they should take increasing responsibility for their own diabetes management, so include them in the planning process and ask them what their thoughts are. Children who take an active role in their own care tend to do best in managing their diabetes. At the same time, it can be tiring to them. Parents need to stay involved and make sure there is at least one adult within the school environment (i.e. nurse, teacher) who can be called on in an emergency. It's a good idea to review your child's blood glucose target ranges with your physician and the school's staff so that they know when to intervene or alert you. You may also want to chat with the dietitian about healthy snacks or the best treatments for low blood sugar, or talk with the school nurse about whether your child is ready for unsupervised pump boluses. The Diabetes Medical Management Plan (a Section 504 Plan) and other care plans should be filed several weeks before the school year begins.
The greatest tool a child can have at school and even later in life is being able to speak up for themselves. Though friends and the school's staff are able to read the warning signs of high or low blood sugar, the youngest of children can learn to recognize these signs in themselves and alert others when necessary. High school age children should be able to take on the responsiblities of implementing the 504 Plans as well as carrying a cell phone to report their highs and lows to their care team.
The ADA's Safe at School campaign provides materials parents can use to educate schools about the laws and how to form a good working relationship with teachers and other staff members. Children should not have to miss-out on field trips, parties, and sporting events because of their diabetes or of their school official's lack of care know-how. It is illegal for a school to exclude a child with diabetes from such an event because a parent is unable to accompany them.
Probably the most important back-to-school task is talking with your child. Find out just what they are ready to take on by themselves and what they will need your help with. The more awareness created for those concerned, the better the school year will proceed.
As kids grow older, they should take increasing responsibility for their own diabetes management, so include them in the planning process and ask them what their thoughts are. Children who take an active role in their own care tend to do best in managing their diabetes. At the same time, it can be tiring to them. Parents need to stay involved and make sure there is at least one adult within the school environment (i.e. nurse, teacher) who can be called on in an emergency. It's a good idea to review your child's blood glucose target ranges with your physician and the school's staff so that they know when to intervene or alert you. You may also want to chat with the dietitian about healthy snacks or the best treatments for low blood sugar, or talk with the school nurse about whether your child is ready for unsupervised pump boluses. The Diabetes Medical Management Plan (a Section 504 Plan) and other care plans should be filed several weeks before the school year begins.
The greatest tool a child can have at school and even later in life is being able to speak up for themselves. Though friends and the school's staff are able to read the warning signs of high or low blood sugar, the youngest of children can learn to recognize these signs in themselves and alert others when necessary. High school age children should be able to take on the responsiblities of implementing the 504 Plans as well as carrying a cell phone to report their highs and lows to their care team.
The ADA's Safe at School campaign provides materials parents can use to educate schools about the laws and how to form a good working relationship with teachers and other staff members. Children should not have to miss-out on field trips, parties, and sporting events because of their diabetes or of their school official's lack of care know-how. It is illegal for a school to exclude a child with diabetes from such an event because a parent is unable to accompany them.
Probably the most important back-to-school task is talking with your child. Find out just what they are ready to take on by themselves and what they will need your help with. The more awareness created for those concerned, the better the school year will proceed.
Sunday, July 17, 2011
Magnesium Rx
Like calcium and phosphorous, magnesium supports bone health. It is also involved in many enzyme systems, nerve impulse transmission, immune function, normal muscle contraction, and critical to normal heart function. Magnesium acts in all the cells of the soft tissues where it forms part of the protein-making machinery and is necessary for energy metabolism. Recent studies show a link to sudden cardiac death and magnesium deficiency (less than 260 mg/day). Magnesium also proves to help protect against hypertension. It has been noted that people living in areas where "hard water" which contains high concentrations of calcium and magnesium, tend to have lower rates of heart disease (34%). Most magnesium deficiencies are the result of disease, alcohol abuse, diuretic use, kidney disorders, and prolonged diarrhea & vomiting. Athletes exposed to extreme heat resulting in dehydration are at risk for symptoms, such as dizzines and muscle fatigue. Toxicity (overdose) is rare though deadly, and usually results from supplements. The RDA of magnesium is 350 to 400 mg./day.
Significant dietary sources of magnesium are nuts, legumes, whole grains, dark leafy vegetables, seafood (especially halibut), chocolate, and cocoa.
~American Journal of Clinical Nutrition, 2011
Significant dietary sources of magnesium are nuts, legumes, whole grains, dark leafy vegetables, seafood (especially halibut), chocolate, and cocoa.
~American Journal of Clinical Nutrition, 2011
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