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2001 to 2003 Nutrition Tips: Page One

 

 

Issue 01
DHEA
Lately there has been a lot of talk of DHEA. DHEA (dehydroepiandroterone) is a substance made by the adrenal glands. As we age, our bodies make less DHEA. When DHEA was distributed to rodents there were some startling effects such as prevention and delay of tumors, obesity and diabetes. While this all sounds good on the surface, there are also negative side effects when taking DHEA. Those side effects include liver damage, facial hair on women, increased risk of prostate cancer in men and increased breast and uterine cancer in women. Therefore, the National Institute on Aging does not recommend using DHEA due to the lack of evidence of strong and consistent health benefits.

Issue 02
Portion Size Counts
A recent study found that the larger a portion served to people, the more they were likely to eat. Try to avoid humongous helpings! Some tips for doing so are:

  1. Buy smaller packages of chips or cookies, or divide larger packages into single size serving bags.
  2. When making a large batch of something for freezing, freeze it in single serving containers.
  3. Eat on smaller plates so portions look more substantial.
  4. In restaurants, ask if small or half size portions are available.

Many feel that if one is over weight they may have a metabolic disorder such as a thyroid disorder. However, in most cases this is not true. There are cases like this and one could be sure by seeing their doctor to rule this out, but the sad facts are that most obese and/or over weight people are simply eating too much for their nutritional needs. There are people who naturally burn more fat; who have a great metabolism. Sounds pretty unfair, but it is the truth. People with this genetic ability simply burn off calories as fast as they consume them but more commonly are those who's bodies simply store excess calories as fat. These characteristics do have a genetic base. Fad diets may cause an initial weight loss, but the problem begins when one attempts to maintain their weight. In most cases when one finishes a fad diet, they will put the weight back on. When this occurs you have begun a process that is very detrimental to your weight loss efforts, for you will lose lean muscle mass as you lose weight, but when you regain the weight, you will replace the lost muscle mass with fat thereby decreasing your calorie burning ability even more so. Muscle burns fat around the clock. Another reason to avoid fad diets is they can be very restrictive and one can easily become bored with it.
See also: Diets, Diets, DIETS! and/or Portion Sizes

Issue 03:
Incorporating Better Eating Habits
The first bit of knowledge one needs in the quest to lost weight is that the best way is slowly. You need to focus on eating in such a way that in time the improved eating habits will allow you the ability to reach a desirable weight that can be maintained indefinitely and will be the least "painful" as possible. Some of the things you can do to improve your diet are as follows:

  1. Increase exercise. Not always easy, but a fact you must accept if you are to be successful at losing weight in a healthy and manageable manner.
  2. Avoid what is commonly known as "empty" calories such as excess sugars and alcohol.
  3. Try to watch your portion size. Slowly reduce it and train yourself to think twice before taking that second helping.
  4. Try to focus more on low calorie foods such as vegetables, salads and fruits.
  5. Support. It can be so beneficial to join either a support group, or have a family member be there for you to support and encourage your efforts and whom you can talk to when you slip up or are having difficulties.
  6. Include a large variety of foods in your diet. This will help prevent the monotony of eating the same foods which can become very discouraging in time.
  7. Do your best to give up fried foods. This is this the only thing I would ever suggest one give up permanently because of the dangers to your health. Fried foods can dramatically be coined as a killer to your health and to your weight loss efforts.
  8. When beginning a new diet seek your doctor's advice and approval. If you give the above suggestions credence and practice them faithfully but still are having difficulty losing weight, you may need nutritional intervention.

A doctor can often give you some dietary counsel.

Body Image
America and Western Europe have a ridiculous and harmful preoccupation with body image and an obsession with slimness. A hundred years ago a plump woman was considered the more attractive, as was a portly man. Today the tables have been turned and frankly, the attitudes one hundred years ago were realistic and much healthier mentally and physically. Always keep in mind that we come in all different shapes and sizes. Don't focus on a stick thin model as what you think you should look like. More often than not these stick thin people are not healthy and may very well suffer consequences later in life due to starving themselves just to fit the acceptable ideal. You should look like no one but you.
See also: Coming to Terms with Your Body Shape

Issue 04
Tips for Healthy Meals
Are you often in a hurry and find yourself serving frozen dinners? If you are, don't feel alone! There is a way you can serve frozen dinners and still keep them healthy. Here is a few tips to help maximize the nutrition from frozen dinners:

  1. Read the nutrition labels on frozen dinners and seek out dinners that have fewer than 15 grams of fat, 400 calories and 800 milligrams of sodium.
  2. For Entrees, check the nutrition label for fewer than 300 calories and 10 grams of fat.
  3. If the entree or dinner doesn't seem like enough to satisfy, add a salad or vegetable, or both. More often than not these dinners and entrees provide less than one serving of vegetables.
  4. For a beverage drink a cup of skim milk or if that doesn't appeal to you, eat yogurt for dessert. Frozen dinners and entrees are also often lacking in calcium.

Another popular choice in meals is Chinese. It ranks amongst the top three most popular ethnic choices. Chinese food has a lot of vegetables, rice and noodles making it a good nutritional choice. There is a catch though! One should watch out for the fried items on a Chinese menu. Those include fried rice, Peking duck, egg rolls and won tons. Those are better off eaten as a treat than as a regular choice.
Some of the most healthy choices in for a Chinese dinner would be a cup of won ton or hot and sour soup. Steamed egg rolls (not fried!) and spring rolls are also good starter choices. On the menu, try to find entrees that include vegetables and are flavored with meat, poultry, tofu or fish. A side order of rice (again - not fried!) add carbohydrates and makes a good base. If you are adventurous, go for black bean sauce with tofu. For a start with tofu, consider the food article, Tofu Talk

Issue 05
Slim Jim's?
Slim Jim's are not slim by any stretch of the imagination! Recently, Men's Fitness magazine said of them "This witches stew of spicy bovine leftovers and mechanically separated chicken..." It also received the Men's Fitness magazines January "Anti Food of the Month" feature.
However, Slim Jim's continue to be popular. In 1999 there was almost $35 million in sales of Slim Jim's. Considering the nutrition information on these, this is not good. 80 percent of Slim Jim's 150 calories comes from fat, half of which is saturated (the bad fat). Plus, there is enough sodium in one stick to gag a swine!
If you're a fan of these, think about what they're made of and try to avoid them.

Issue 06
Keep a Food Diary
People who are vigilant about keeping a food diary are usually the most successful in losing and keeping weight off, meeting nutritional needs, and spotting deficiency in their diets. Writing down what you eat forces you to evaluate your choices and to avoid food temptations. Gaining control over what you eat is a huge step in improving body composition, wellness, and fitness. Here are some tips on keeping a diary:

See also: Keeping a Food Diary

Issue 07
Portion Control I
Obesity is an ever increasing problem in America today, and in the world. This includes the growing and alarming rate of obesity in our children which has literally led to an obesity epidemic. The World Health Organization stated obesity is one of the world's most neglected public health problems.
Childhood obesity should be taken very seriously, as it leads to health problems later in life such as diabetes, heart disease, cancer, arthritis, stroke, and hypertension. These ailments are also a threat to over-weight adults. Over the last 20 years one cause of our ever expanding waistlines is portion sizes. Words many find appealing in descriptions of their favorite foods are "jumbo", "over-sized", "buy one, get one free", "super size", "double", and worst, "all you can eat" buffet style and smorgasbord style restaurants. People are becoming accustomed to larger portion sizes and are serving them in their homes as well as eating them in restaurants.
Here are some ways to determine a proper portion size without having to weigh or measure:

Issue 08
Portion Sizes, Part II
Here are ways you can control your portion sizes at home. You could gain 45 pounds by 2003 if you don't. With bigger portion sizes, our average daily intake in the U.S. is 148 calories more today than it was in 1980. That adds up to 15 pounds a year!

When it comes to portions, always remember, less is best. Incorporating these tips into your diet will be an investment in your long term health. Get a grip on those portion sizes, before they get a grip on you!

Issue 09
Pasta
Is pasta one of your favorite foods? If so, you are right on target with respondents to a recent survey. Pasta is a healthful and popular choice with Americans and offers a large variety of possiblities, providing B vitamins, iron, carbohydrates and protein.
Pasta is of the grain group. This is the reason you will find pasta at the bottom of the food guide pyramid. The grain products at the base of the food pyramid consist of six to eleven suggested servings. Sounds like a lot, doesn't it?! However, one serving of pasta is only equivilant to 1/2 cup cooked. Combine this with vegetables, lean meat, fish or poultry and you can turn pasta into a well balanced meal in minutes.
Some healthy and tasty suggestions are to top your pasta of choice with marinara sauce, low-fat salad dressing or broth, or even vegetable puree. Your options are only limited by your creativity. If you enjoy an extra kick of flavor, try seasoning your pasta with herbs, and/or small amounts of reduced to non fat cheeses.
For added fiber in your diet, give whole-wheat pasta a try.

Issue 10
B vitamins
There are two B vitamins that may protect you against cancer and heart disease and help prevent birth defects such as spina bifida.
They are folacin and folic acid.
These two B vitamins work with other B vitamins to help lower homocysteine, an amino acid that increases the risk of heart disease. B vitamins can be found in lean meats, legumes, and leafy green vegetables
Also, several forms of cancer may be helped by folic acid. Folate is found in green leafy vegetables, fruits, beans, oatmeal, other fortified cereals, nuts and seeds. Pasta, like many other grain products, is fortified with folate.

Issue 11
CHEESE
Do you love cheese? Many of us do and would certainly hate to give it up. The Federal Government reports the typical American eats 30 pounds of cheese a year. This is triple the amount Americans consumed in 1970. The Center for Science in the Public Interest (a Washington D.C. based consumer group sometimes known as the "Food Police") states that cheese is doing more damage to our hearts than beef or butter. They also state cheese is "a dangerous trap". The danger comes in the form of the saturated fat found in cheese. The "bad" fat. Not news a cheese love wishes to hear!
There is some good news for cheese lovers, though. First of all, cheese is an excellent source of calcium. There is no disputing that fact. More importantly, cheese makers are now offering low-fat, non-fat or light cheeses. By incorporating these into your cooking and baking, you can decrease the fat consumption from cheese by 50 percent or more. Following are some guidelines to follow for cheese lovers so when we indulge, we do so with the least amount of damage.

Issue 12
Snacking
Snacking - an everday part of life for most of us. A quick pick-me-up hits the spot mid-morning, mid-afternoon and most often, evenings while relaxing after a long day. When you need to watch your diet it is true snacking should be limited, however, you needn't give it up entirely. Just snack "smart". Here are a few tips:

Consider snacking as a part of healthy eating rather than a no-no. A snack can help you fill in nutrition gaps from meals and help you balance food choices for the day.
See also: Snacks: Healthy Necessity in a Diabetic Diet

Issue 13
Eggs
Yes, eggs have cholesterol, but you can indulge in an egg or two or even three a week. If you keep an eye on your cholesterol and it is normal, you needn't worry about an occasional indulgence in eggs. Eggs are inexpensive, easy to cook and can be served in a large variety of ways.
With Easter this Sunday, many will be boiling and coloring eggs. When cooking eggs to color, be sure to cook them completely. Also, remember not to leave eggs unrefrigerated for more than two hours.
The nutrition info on a large egg is as follows:

Eggs are an excellent source of protein, are low in sodium, and contain essential vitamins and minerals. So go ahead and have a boiled egg this Easter Sunday!
See also: Bellybytes Good Eats: Eggs

Extra:
Chocolate milk instead of soda?
The National Dairy Council is hoping to help kids with a promotion of chocolate milk. According to the National Dairy Council, 90-percent of teenage girls, 70-percent of pre-teen girls and teenage boys, and 60-percent of pre-teen boys do not meet daily requirements of calcium. They feel consumption of soft drinks is the reason. Thus, the promotion to encourage chocolate milk as a drink of choice instead.
Chocolate milk offers the same nutrients as white milk. It also has less than half the amount of sugar than a soft drink or juice does. It has very little caffeine whereas a soft drink has about ten times as much caffeine. Low and non-fat varieties keep fat and calories in check.
As part of the promotion for drinking chocolate milk in place of soft drinks and juices, the Chocolate Milk Mustache Mobile Tour will visit more than 100 cities nationwide this spring and summer.

Issue 14
Cooking on the Grill
With the arrival of spring comes frequent cooking on the grill which can also bring on serious cases of food poisoning. You can keep your family, friends and loved ones safe by serving them only safe, perfectly cooked meat and poultry with a product called Temp-Rite. These are disposable sensors. There are four types available - poultry, beef, hamburger, and fish. You insert one into your meat for a mere five seconds and the thin plastic sensor changes color, letting you know if your meat or poultry has reached a safe serving temperature. The beef sensors also allow to gauge rare, medium or well done. These can be purchased in kitchen stores, some hardware stores and most major supermarkets. An ounce of prevention! The cost averages about 3.00 dollars for a package of nine, or about 5.00 dollars for a package of 18.
Also, make sure you use lean meat for your heart health! Now, another problem with cookouts is those hard to please healthy eaters or those of you watching your weight and trying to eat healthier who would like to see veggie burgers offered as an option. Meatless burgers are low in fat, fiber-filled and packed with good-for-you soy protein. Be the host or hostess with the "mostness" with healthy options for your finicky or dieting guests.
The most popular choices are:

You can find these in the frozen food section of natural food stores and in supermarkets nations wide. They cost about 3.00 dollars a package.

Next week - Ten Tips for Good Grilling

Issue 15
Ten Tips for Good Grilling
Whether electricity, gas, or good old charcoal briquettes fuel your grill, here are ten tips to increase your grilling prowess.

If you enjoy grilling fish and a recipe calls for red snapper or tuna fillets but none are available to you, there are substitutions: Red Snapper - Bass, Catfish, Cod or Scrod, or similar fish such as Hake and Haddock, Flounder or Sole, Grouper, Halibut, Monkfish, Orange Roughy, Perch, Trout Salmon - Arctic Char, Mahi Mahi, Shad, Steelhead, Tuna Tuna - Arctic Char, Mahi, Mahi, Pompano, Salmon, Shad, Trout. See also:
Remove Carcinogens when Grilling Meat
Grilling to Perfection

Issue 16
Fiber
There is so much talk about fat and calories, fiber does tend to get neglected. It is important to get enough fiber in your diet - the recommended intake is 30g daily. High fiber foods can help flush cholesterol out of your body before it is able to enter your bloodstream. Fiber also protects against chronic illnesses such as heart disease.
There are two types of fiber, soluble, the one responsible for flushing out the cholesterol, and insoluble, which speeds the transit of foods through your intestines. This helps prevent ingested carcinogens from entering your blood. It is much more beneficial to eat your fiber rather than try to get it from a supplement. Along with flushing out cholesterol, fiber can remove also remove vital nutrients. You can avoid this by eating nutrient dense high fiber foods rather than nutrient-void fiber supplements. Edible skins of fruits and vegetables and seeds (berries, tomatoes, sunflower seeds) are all good sources of natural fiber.
Drink plenty of water, too. Water helps fiber do its job. Four to six 8-ounce glasses a day are recommended. See also:
Fiber/Hidden Carbohydrate Calculator
High Fiber Diet
High Fiber Recipes
BellyBytes.com: Fiber

Issue 17
Eat Fish!
Fish provides an abundance of protein and very little fat. The fat in fish oil is called Omega-3 fatty acids and are found in fatty, cold water fish, such as tuna, salmon, sardines, mackerel and lake trout. They are also found in green leafy vegetables, nuts, soybean oil and tofu.
The health benefits discovered from Omega-3 fatty acids include easing the pain of arthritis and help in preventing blood platelets from clotting and sticking to the walls of blood vessels. This will make the blood flow better and prevent blockage, which can lead to heart attack or stroke. Omega-3 fatty acids should be incorporated into any heart healthy diet that is low in total fat and rich in unsaturated fats.
Fish can be baked, grilled or even steamed and will cook very quickly. So, if you like fish, it would be a good idea to plan meals that include more fish, along with whole grains, fruits and vegetables. The ideal amount of omega-3 is still unclear, but guidelines suggest eating two to three fish meals a week, along with lots of green vegetables.

Issue 18
Organic Labeling
For more than ten years, federal rules governing organic food products have been in the discussion stage. They have finally decided that rules now be put into effect. Consumers will begin to see new organic labeling on products by this summer. Full implementation must be completed by mid-2002.
The rules offer a national definition for the term "organic". They have set standards for the methods used and for the substances that can be used in producing and handling organic crops and livestock as well as processed products. See: BellyBytes.com: What is Organic?. Also established were standards for organic labeling criteria. Prohibited now are the use of genetic engineering methods, ionizing radiation and sewage sludge for fertilization. These were, up until now, common methods used on organic foods. All of them prove detrimental to our health.

Issue 19
Syndrome X
About 25 percent of us have syndrome X. That means your body makes excess insulin when you eat carbohydrates such as bread and cookies. This ailment could set you up for a heart attack. How do you know if you could be a victim of Syndrome X? If your triglycerides, HDL and blood pressure are normal, it is unlikely. If they are high, you should get your blood glucose or glucose tolerance level checked. If either of these tests is borderline high, you have Syndrome X and eating a diet that is too high in carbohydrates can make it worse. If you find you do need to cut down on carbohydrates don't replace them with meat or saturated fat-rich foods such as butter. The smart low-carbohydrate diet adds the "good" fats i.e., nuts, peanut butter, olive oil, salmon and flaxseed (high in omega-3). Weight loss and exercise can also help Syndrome X.
Speaking of peanut butter - here's a little information as to why you needn't skip on your peanut butter. Many peanut butters list partially hydrogenated oils as an ingredient. That signals the presence of trans fats, a type of fat proven to raise cholesterol levels. However, the actual amount in peanut butter is so low that it's negligible. All brands tested for the amount of partially hydrogenated oil had far less trans fats (0.05 grams or less per 2 tablespoons) than the proposed limit for labeling a product "trans-free", which is less than 0.5g.
See also:
Peanut Butter Protection
BellyBytes.com: The Prevention Peanut Butter Diet

Issue 20
Fit to Eat
It is the time of year when fresh fruits and vegetables are hitting the market! Are you concerned about getting your fresh vegetables and fruits cleaned properly before you and your family eat them? Fit, a vegetable and fruit wash, is formulated to rid your produce of oils, wax, dirt and pesticides. It is made from all natural ingredients including baking soda, citric acid and grapefruit oil. You spray your fruit or vegetable with Fit, then proceed to rinse it thoroughly. You can then eat them with the assurance they are cleaned properly. Some say using this product is not necessary and some feel better doing so, so it is really a personal decision. It cannot hurt - that much we know. If you don't care to use a product such as this, do be sure to rinse your fruits and vegetables very thoroughly under clear, cold running water before you eat them.

Issue 21
Blueberries!
Bursting with flavor and boasting the highest antioxidant level of any fruit or vegetable, the simple blueberry abounds with flavor and good nutrition. They are naturally sweet, low in calories, easy to eat, cook or bake with and exceptionally nutritious. It is also thought blueberries can help you sharpen your memory as well as your taste buds. The pigment that gives blueberries their deep blue color is called anthocyanin and is a powerful antioxidant. It protects the body against the damage of free radicals and plays an important role in the health of the heart and skin. Eating 1/2 cup of blueberries a day may improve balance, coordination and short-term memory.
Blueberries are traditionally a summer treat, but you can find them fresh in stores almost year round. The intense taste and the deep color of blueberry freezes extremely well making it easy to store extra blueberries in the freezer for use at any time.
Following are some suggestions for using blueberries:

  1. Use fresh blueberries to top off cereal, yogurt, ice cream or rice pudding.
  2. Combine fresh blueberries with a dusting of cinnamon or one tablespoon of your favorite liqueur, such as crème de cassis or amaretto.
  3. For a special treat, top off fresh berries with a dollop of fat-free or light ice cream.
  4. Let fresh blueberries add color, taste, and texture to fruit salads or cold chicken salad.
  5. Make a blueberry parfait by layering blueberries with your favorite sorbet or frozen yogurt. Save the biggest, firmest berries for the top!
  6. Use frozen blueberries to add great taste to muffins and quick breads. Simple corn or bran muffins get pizzazz from berries as well as an extra nutritional boost.
  7. Keep some frozen blueberries in your freezer and use your imagination.

You'll be amazed at how many recipes they can brighten up. Here is one blueberry recipe to get you started:
Blue Ribbon Blueberry Syrup
Ingredients:
1 quart (4 cups) fresh or frozen blueberries
1 cup unsweetened apple juice
2 tablespoons sugar
2 wedges lemon
1 stick cinnamon
1/2 teaspoon vanilla extract
8 tablespoons low-fat vanilla yogurt

Directions:
Place all of the ingredients, except the yogurt, in a heavy saucepan. Bring to a boil over high heat, stirring to dissolve the sugar. Reduce the heat to low, and simmer for twenty minutes.
Remove the lemon wedges and the cinnamon stick and discard. Allow the syrup to cool to room temperature (about 45 minutes). Puree it in batches in a blender or food processor until smooth. Chill the syrup. Serve it cold over non-fat or low-fat ice cream, pancakes, waffles, french toast sorbet, frozen yogurt, if desired. Again - use your imagination!
Recipe makes four servings and doubles well. Can be frozen.
See also: BellyBytes.com Good Eats: Blueberries

Issue 22
Fats, Carbs or Proteins?
Basically, 3500 calories added to the diet equals a pound of fat gained. What difference, if any, does it make if the calories come from fat, carbs, or protein?
We really are what we eat. The five basic nutrients (proteins, carbohydrates, fat, vitamins, and minerals) are necessary to sustain life. Each nutrient has an important role to play in our diet.
Proteins form the basic building blocks of muscle, bone, hair, blood, fingernails, antibodies, enzymes, hormones, and other body tissues. Carbohydrates furnish the body with energy and give bulk to food. Fats nourish the skin, aid in the absorption of certain vitamins, help form cell membranes and hormones, help provide stamina, and serve to insulate the body from extreme temperature. Vitamins are needed to maintain a variety of vital functions in the body. Minerals are essential for various functions, such as formation of bones and teeth. The Food Pyramid lists the recommended number of daily servings from each of the major food groups. Generally, daily calories should be divided according to the following percentages:

In addition to gaining weight by eating excessive calories, a nutritionally poor diet can cause many other unhealthy conditions. Approximately one-third of the cancer deaths and a large number of heart disease related deaths are linked to high-fat, high calorie foods.

Issue 23
Good-For-You Snacks
Lifestyles are very hectic these days. Games, lessons, meetings, work, sports - families are on the run. As a result, we tend to grab a snack here and there. When we do this, we want one we can literally grab and eat. This becomes a downfall for many who are trying to lose weight and/or eat healthier.
There are some snacks that are nutritious and that you can grab on the run with a little planning ahead and some stocking up of products. Snacks can be very beneficial in that they provide energy and nutrients and even help keep you from overeating at mealtime. Here are some healthy snack suggestions:

See also: Belly Bytes

Issue 24
Tips for slimming down your summertime cookouts:

Issue 25
Picnic Survival
High fat picnic fare usually consists of hamburgers, hot dogs, baked beans, potato salad, macaroni salad, pasta salad, deviled eggs, potato chips, brownies, pies, soda and beer. Here are a few tips to help you choose to keep calories under control without starving yourself.

Issue 26
Fresh Fruits and Vegetables
Summer is in full swing which means all across the country we are enjoying warm weather. Along with this warm weather is an abundance of the season's fresh fruits and vegetables. Fresh fruits and vegetables are rich in antioxidants such as vitamin C and E. These vitamins help protect us against heart disease, arthritis and even the effects of aging. They are also rich in cancer-fighting phytochemicals.
The next time you reach into your cupboard or pantry for canned fruits or vegetables, think twice. Make a stop at your supermarket and buy yourself and your family some sweet, juicy fruits such as berries or melons, or hearty, tasty vegetables such as corn or green beans. In addition, if you are able and so inclined, consider planting a garden of your own to enjoy the nutrient dense foods summer offers.

For more information on most of the nutrients listed in the nutrition tips, visit BellyBytes.com: Essential Nutrients

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