Nutrition Tips - Page Three

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2001 to 2003 Nutrition Tips: Page Three

Issue 53
Soy
An on-going study currently under way to determine if women are now over-doing it on soy currently has no verified information on just what soy can do to the body in large doses. Meanwhile, soy's cancer-fighting ability is in doubt: New research suggests that soy in high quantities may promote rather than prevent breast cancer. The problem, experts say, may be the isoflavones in soy. They have weak estrogen-like effects, and some breast cancers feed off estrogen. If you have learned to enjoy soy and its potential benefits, it is now recommended you do not have more than one serving per day. This would be equivalent to about eight ounces of soy milk. It is further recommended you stay away from all soy supplements that contain high doses of isoflavones. There simply is not enough information about them.

Issue 54
Emotional Eater Quiz
Remember how many "yes's" you have and how many "no's"; results are right below.

I turn to food when faced with hurt, disappointment, rejection, boredom or loneliness.
I cannot stop eating even when my stomach feels full.
With the stress of always being on the run, I eat more junk food than I should.
When I am upset, I crave sweets or chips.
When eating with friends, I tend to overeat. It is difficult for me to separate the camaraderie from the meal itself!
When I overeat, I rarely even enjoy the food. I then feel guilty and eat even more.

If you answered "True" to so much as one of these statements, you are probably an emotional eater. Emotional eating is an all-to-common coping mechanism many use to deal with stress, anger, boredom, loneliness or frustration. The next time you find yourself perusing the cupboard for something to eat, stop and ask yourself "Am I feeding my body or feeding my feelings?" To break this self-destructive habit, learn to recognize what triggers your hunger and do your best to handle it in a more productive manner.
See article: Emotional Eating

Issue 55
Eat Your Beans!
People who eat beans regularly have a lower incidence of heart disease compared to those who eat beans less than one a week. Ways to get your beans:

Opt for a bean burrito when you eat fast food.
Buy low-fat or non-fat canned refried beans and make a batch of burritos. Wrap each individually and freeze for ready-to-microwave lunches.
Choose bean soups.
Sprinkle beans on salads. Or make a bean salad using several varieties of your favorite beans.

For more beans (and lentils!) recipes and information: BellyByes.com: Beans and Lentils

Issue 56
About Buckwheat
Buckwheat is a fruit and is in the same family as rhubarb. However, consumers don't perceive it as a fruit because it's processed like cereal grains, such as wheat and oats.
Nutritionally, buckwheat has a higher protein quality than wheat or oats. Because of this unique characteristic, buckwheat is often added to various cereal flours to boost nutritional quality. Recent studies have labeled substances in buckwheat as healthy. Rutin, found in buckwheat bran, plays a role in managing blood cholesterol levels. Regular consumption of buckwheat has also been found to lower blood pressure.

Issue 57
Vitamin K
There is strong evidence supporting the fact that vitamin K has the ability to strengthen bones. More studies are ongoing. In addition, those deficient in vitamin K are at greater risk of fracturing a hip or other bone. This applies in both men and women.
If you love salad and other greens, you are probably getting enough vitamin K in your diet. That means at least 90 micrograms (mcg) a day for women and 120 mcg for men, according to the National Academy of Sciences. The dressing you pour atop your salad also may have some K (depending on the oil), but at a steeper calorie cost. Fat-free dressings have little or no vitamin K.
If salads and green vegetables are not regulars in your diet, make sure that your multivitamin or calcium supplement has some vitamin K. Labels use the old U.S. Recommended Daily Allowance, which is 80 mcg, so 100 percent of the RDA is not quite enough. The following list of foods rank high in Vitamin K:

Collards
Spinach
Brussels sprouts
Romaine Lettuce
Coleslaw
Broccoli
Viactiv Soft Calcium Chews
Iceberg Lettuce
Soybean Oil
Canola Oil
Olive Oil

Issue 58
Fat Substitutes
Feeling a little guilty about baking brownies? Afraid the pound cake you are craving will put on the pounds?
Fruit and beans to the rescue! Using bean puree may sound surprising or even disgusting to some, but it is a great addition to baked goods. Not only are beans virtually fat free, but they add fiber, protein and minerals to your baked goods.
Here are some fat replacements:

Applesauce or pear puree for pound cake, spice cake and muffins.
Prune puree or black bean puree for brownies, chocolate cake, and mocha cake and spice cake.
White or great Northern bean purees for chocolate chip and oatmeal cookies and "white" cakes. (really!)

See also: Fruit Puree Fat Replacement

Issue 59
A Diverse Diet
A diverse diet, such as a multi-course meal, keeps you from tiring of the taste of food so you tend to eat - and weigh - more. In a recent study, participants who were given a four-course meal of sausages, bread and butter, chocolate dessert and bananas ate 44-percent more than those who were limited to the same food - in one case, yogurt, for each course. However, before you restrict your diet to muesli, know this: Diversity does have some advantages (and a muesli-only diet has some nasty side effects). Eating a variety of foods offers a broader range of nutrients and may prevent deficiencies. Still, even a small decrease in diet variety can help your waistline. Instead of having potato chips, ice cream, cookies and candy in your home, pick one. Don't go overboard: The monotony of a tuna sandwich for lunch every day might just drive you to buffet-style overindulging.

Issue 60
Cholesterol Clarification -- Part one
Trying to understand the results of a cholesterol test can be very confusing, especially if you're unfamiliar with all the terms. You're bombarded with readings for such things as LDL, HDL, and triglycerides. Let's try to decipher what these readings mean and help clarify matters.
Cholesterol is a fat-like substance found in the blood. There are two categories of cholesterol: blood cholesterol and dietary cholesterol. When you're having your cholesterol checked at the doctor's office, it is your blood cholesterol level that's being measured. Dietary cholesterol is found in animal-originating foods like meat, dairy products, and eggs.
Blood cholesterol cannot mix with blood for transport throughout the body. Therefore, it must attach itself to transport vehicles known as lipoproteins.
There are three types of lipoproteins: HDL (high-density lipoprotein), LDL (low-density lipoprotein), and VLDL (very low-density lipoprotein). Your total blood cholesterol level is made up of these three components.

Issue 61
Cholesterol Clarification -- Part Two
As you learned in the last tip, cholesterol cannot mix with blood for transport throughout the body. Therefore, it must attach itself to transport vehicles known as lipoproteins. The two most commonly known lipoproteins are HDL and LDL.
HDLs (high-density lipoproteins) carry cholesterol from the body tissues to the liver for disposal. HDL is often known as the "good cholesterol." High levels of HDL are associated with a decreased risk of heart disease. A healthy HDL level is considered to be greater than 35 mg/dL (milligrams per deciliter).
LDLs (low-density lipoproteins) carry cholesterol from the liver to the tissues. Unfortunately, along the way, some of the cholesterol is deposited on artery walls. LDL is referred to as the "bad cholesterol," since high levels of LDL are associated with an increased risk of heart disease. A healthy LDL level is considered to be less than 130 mg/dL.

Issue 62
"I'll have dessert - please pass the fruit and cheese!"
This is becoming a dinner phenomenon on menus from Manhattan to San Francisco. The idea originated in Europe; the cheese course usually consists of four to six different varieties that range in texture from soft to hard and in taste from mild to sharp.
Okay, isn't cheese high in fat and cholesterol? Well, yes it is, but this does not mean you should forget about trying this as a dessert. The benefits of cheese are often overlooked in society's obsession with fat. Cheese is a great source of protein and calcium - important for both men and women.
The key here is to eat the cheese sensibly - don't go eating a pound! In addition, when you take samples of cheese, which is usually how big the pieces are on a fruit and cheese plate, you are less likely to over-indulge. A healthy, safe amount would equal a slice or two of each of the cheeses on the plate - not exceeding four ounces per sitting. Four ounces is equal to about the size of a glasses case. (Length, not the height!)
One more note - by eating the cheese with fruit, you are probably getting a more well-rounded bunch of nutrients than you did in your dinner! The benefits derived from the fruit far outweigh any negatives from the cheese. Suggestion: Put this into practice as an occasional light lunch.

Issue 63
More on Dieting
A diet low in saturated fat and rich in fruits, vegetables and low-fat dairy products can double-up your fight against heart and blood vessel disease. It can reduce high blood pressure as much as medication can in many cases. It can also reduce levels of artery damaging homocysteine. High blood pressure and high homocysteine levels are major risk factors for the number one killer of Americans. Calcium, magnesium and potassium are plentiful in fruits, vegetables and dairy, helping to lower blood pressure. Folate and other B vitamins found in this diet help lower levels of homocysteine.

Issue 64
CLASSIFYING FRUITS AND VEGETABLES
In addition to being low in calories and fat, fruits and vegetables are excellent sources of fiber. Best of all, they both taste great. But what actually classifies a fruit as a fruit and a vegetable as a vegetable? Since fruits and vegetables both come from plants, what's the difference between the two? According to botanists, a fruit is the part of the plant that develops from a flower. It is also the part of the plant that contains the seeds. Beans, nuts, tomatoes, and green peppers are all, surprisingly, examples of fruits. The other parts of the plant, including the stem, leaves, and roots, are classified as vegetables.

Issue 65
FUELING UP WITH CARBS
If you're feeling down and lacking energy, eat more fruits, vegetables, and grain products. In addition to being convenient and loaded with vitamins and minerals, these foods are low in dietary fat and are good sources of complex carbohydrates.
Carbohydrates are an important energy source because they supply the fuel necessary for the nervous system to function properly and for muscles to work during physical activity. During digestion, starchy carbohydrates are broken down into sugars and are used by the body for energy. Carbohydrates also help the body use vitamins, minerals, and other essential nutrients.
Despite the clear benefits of eating carbohydrates, many Americans fall short of the recommended daily intake. Most Americans eat four or five servings of grain products per day when, in fact, they should be eating six to 11 servings per day; three of these should be whole-grain products.

Issue 66
Vegetarian Diet Variations
Vegetarian diets have been around for centuries. People choose vegetarian diets for religious, economic, health-related, or other reasons. When you hear the word "vegetarian," you automatically assume it's a diet that omits animal products. However, there are several variations of the vegetarian diet, as shown below:

Semi-vegetarian diet--includes fish, poultry, eggs, and dairy products
Lacto-ovo-vegetarian diet--includes dairy products and eggs
Lacto-vegetarian diet--includes dairy products
Ovo-vegetarian diet--includes eggs
Vegan diet--includes only plant foods and omits all animal products

Although you would think vegetarian diets lacked some of the nutrients of normal diets, a well-planned vegetarian diet can be just as nutritionally adequate and healthy.
See also: The Vegetarian Food Pyramid

Issue 67
Calorie Reduction
A reduction of only 500 calories a day will result in a weight loss of one pound a week which adds up over time. That is 52 pounds in a year! Think about it - if you are eating 2,500 calories daily now, which is not too unusual given all the hidden and "forgotten" calories we consume daily, a mere reduction of 500 of those calories will result in weight loss! This will automatically cut the amount of fat consumed and reduce the intake of sodium, sugar and concentrated calories such as meat and carbohydrates.
Rather than put yourself on a 'diet,' make moderate changes. Omit one large snack or dessert, and all second helpings each day. Eat a little less meat and high fat foods. Add a salad or extra serving of 'skinny' vegetables every day, (you know which ones.) Go for a walk after supper. It all adds up - except on the scale!

Issue 68
Good Snack Indicators
Because Americans are becoming more health conscious, food manufacturers have started creating healthier versions of snack foods that are lower in both sodium and fat. If you're on a restricted diet, it's not too difficult to find a version of your favorite snack food. Here are some things to look for on the front of the packages:

Fat free--less than a half gram of fat per serving
Low fat--three or fewer grams of fat per serving
Light--one-third fewer calories or half the fat of the regular
Low sodium--140 or fewer milligrams of sodium per serving
Lightly salted--at least 50 percent less sodium than the regular
Reduced--at least 25 percent less fat, sodium, or calories than the regular

Issue 69
USDA Survey
A United States Department of Agriculture (USDA) survey shows that sugar consumption has increased almost every year since 1982. The sources of most of the sugar ingested came from cane and beet sugar, as well as corn syrup and corn sugar. A large cause of the increase is due to the consumption of sugared soft drinks. The USDA advises people who eat a 2,000-calorie (per day) healthful diet to try to limit their sugar intake to about ten-teaspoons of added sugar daily. (The average American consumes 20-teaspoons of added sugars daily).
Calorie-dense foods, which are typically high in sugar and/or fat, contribute to obesity. Between 1976-80 and 1988-94, overweight rates in teenage boys rose from 5-percent to 12-percent, in teenage girls from 7-percent to 11-percent, and in adults from 25-percent to 35-percent. Many individual foods provide large fractions of the USDA's recommended sugar limits. BellyBytes.com: Sugar content of popular foods.

Issue 70
Whole Grains
Whole grains play a vital role in nutrition for the young and not-so-young in three ways:

They help you feel full longer, which may prevent over-eating.
They improve how well your body metabolizes sugar.
They are gold mines of protective compounds that otherwise get stripped away when the grain is processed to make white flour.

Following are some suggested whole-grain snacks:

Make cereal a treat
Toss whole grain cereals such as Cheerios, Wheaties, Shredded Wheat and Toasted Oatmeal Squares with nuts and dried fruit.
Popcorn: Choose air-popped, low-fat, or no-fat microwave versions. Each 1-cup serving provides 4g of whole grain fiber.
Disguise healthy whole-wheat pasta by serving with this quick, calcium-rich cream sauce:
Plain yogurt or low-fat ricotta cheese stirred into warmed (not boiled) tomato sauce.
Grab an English muffin
If whole wheat bread goes stale in your house, try whole grain English muffins.

Issue 71
Goodies for Your Diet!
Eat a cookie, lose an inch? Yes! Research now shows there is a host of formerly "forbidden" diet foods that could very well be your best diet allies! Good news, indeed! Here are the top foods and why they can help you on your diet:

Peanuts
Peanut butter (See article: Peanut Butter Protection) helps suppress the appetite up to two hours, which in turn helps you stick to your diet.
Olive Oil
Like peanuts, olive oil makes you feel satisfied longer, making it easier to stick to a fat-restricted diet. Suggestion: Roast your vegetables in olive oil at dinner and avoid the ice cream later!
Apples:
The high amount of fiber in an apple also helps curb the appetite. The fiber absorbs water that fills up the stomach and in addition, helps your body absorb less fat during a meal.
Cereal
Regular cereal eaters take in more fiber and less fat overall than non-cereal eaters. Forget the bagels and/or French toast - grab a bowl of cereal, instead! (But watch the sugary ones, of course).
Two Chocolate Chip Cookies
When you try not to eat all those foods you love, it is akin to trying not to breath! So have a chocolate chip cookie here and there. It is now proven that avoiding deprivation of all good foods is more harmful to a diet than enjoying your favorite cookie or piece of candy here and there. Do try to keep your treat to 150 calories or less, however. (This is equal to two Chips Ahoy cookies).

Issue 72
Nutritional Benefits of Blueberries
The nutritional benefits of blueberries are truly astounding. Besides tasting delicious, blueberries are naturally fat-free and low in calories. A one-cup serving of fresh blueberries contains only 80 calories, has no fat, cholesterol or sodium. Nutritionally, one serving contains five grams of dietary fiber, 19 grams of total carbs and one gram of protein. In addition, there is now evidence blueberries strengthen eyesight and the high amount of antioxidants help fight the ill effects of smog, cigarette smoke and other substances that can contribute to the aging process. Enjoy the benefits of blueberries all year by keeping a good supply in your freezer. Simply take fresh blueberries -- do not wash -- and place them in a single layer on a cookie sheet. Set them in the freezer. When they are thoroughly frozen -- about an hour - transfer them to an airtight freezer container or plastic freezer bag and store. When you are ready to use them, take them out of their storage container and wash gently to thaw.

Issue 73
Quick Facts on Six Top Rated Vegetables Anyone Can Grow

Broccoli - The best source of sulforaphanes, which may help fight cancer. Broccoli leaves are similar to collard greens. Young, tender leaves are the best to eat as older, tougher leaves can develop a bitter taste.
Carrots - Eaten two or three times a week, carrots may help lower risk for certain cancers. In addition, drinking carrot juice lowers LDL, the "bad" cholesterol. Beta-Carotene gives carrots their vivid orange color.
Celery - Can help lower blood pressure and cholesterol due to a component called phthalides. Celery belongs to the same family of plants as carrots, parsley, fennel, caraway and anise.
Lettuce - Two cups of romaine supply 45-percent of the Daily Value for vitamin C. A cinch to grow from seed, even an inexperienced gardener can enjoy success.
Onions and Scallions - Onions have been linked to the reduction of cancer risk and asthma symptoms in certain individuals. As these plants get older and more mature, they get spicer and more pungent.
Peppers, Sweet - Red and yellow peppers are extra-rich in vitamin C. Let peppers mature fully on the vine for deep, intense flavor.

Issue 74
Eating Smaller Meals More Often
The first thing to note about this diet plan is that when you eat, you give your metabolism a boost, which in turn, burns more calories and gives you more energy. This process is known as thermogenesis. Your body has to work to process, digest and absorb nutrients. Eating frequently allows you to burn calories at a steadier pace by keeping the thermogenic effect going all day. If you eat several small meals a day instead of three larger ones, limit them to around 300 to 400 calories and choose foods that are high in fiber and low in fat (such as whole grains, fruits and vegetables). Portion size does count - extra calories are always stored as fat.

Issue 75
Mini Guide: Sodium Intake
There is much confusion regarding salt and just how much we can/should consume. However, there is a truce here - most experts do agree there are benefits from moderate intake -- no more than 2.400mg daily. That is equal to 1-1/4-teaspoon total from all sources. Today, in the modern American diet, the average consumption is 3,400mg. In addition, there is evidence that those who suffer high blood pressure and cut their sodium intake down to 1,500mg daily show such benefit, some can even stop medication, as long as they continue to restrict sodium in their diets. Another bonus: Reduced sodium eating may lower your risk of cataracts. To help you sort through the confusion regarding sodium intake, here are a few noteable notes:

Most of your sodium comes from processed foods.
Check labels and try to eat foods with less than 200mg per serving.
Avoid all foods with 800mg or more per serving.

See also: Changing Your Salt Habit and/or Salt Sense

Issue 76
Getting Your Whole Grains Every Day
Following are some suggestions for foods you can add to your diet to help you get your grains!

Whole grain cereal
When making pancakes or waffles, replace one-half the flour with whole-wheat flour
Wrap some vegetables and low/fat-free cheese in a corn or whole wheat tortilla
Add brown rice to your favorite salad or soup
Top whole wheat pita bread with tomato sauce, vegetables and low/fat-free cheese
Snack on whole wheat breadsticks
Serve low fat whole wheat bagel chips with cheese dip
When dining out, ask for whole wheat rolls and breads as meal accompaniments.