Nutrition Tips - Page Four

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2001 to 2003 Nutrition Tips: Page Four

Issue 80
Kernels About Corn
I think any one of us has, at one time or another, heard "eat your carrots, they're good for your eyes!" Now we have a comeback, "Well, so is corn!" Corn contains an abundance of one particular carotenoid called lutein (loo-teen), which studies show helps support overall eye health - along with other health benefits. This is good news for diabetics, who must take extra care of their eyes. Lutein is a natural food component that acts as an antioxidant. Its highest concentration is in the macular lutea, the eye tissues responsible for central vision. In the eyes, this pigment plays a protective role by absorbing some of the damaging components of sunlight.

In a sense, one could say it acts like built-in sunglasses.
The body cannot "make" lutein - you can only obtain it through the foods you eat. One cup of cooked and drained corn contains 1.4mg of lutein. Other excellent sources of lutein are spinach, kale, tomatoes, celery, peas, broccoli, oranges and egg yolks. We're in the time of year when corn is available in abundance so dig in! When not in season, canned and/or frozen corn will suffice!

Issue 81
The Before and After Sandwich
All too often we run to a fast food restaurant for a quick, easy "sandwich" for lunch, etc., but this is not a good idea at all. They do not give you energy as something healthier would. In fact, they are so full of fat and calories, they weigh you down and make you feel tired.
By making a few small changes in the ingredients in a sandwich, you can drastically cut fat and calories and still have quite a bit of tasty flavor as well as a satisfying sandwich.
Here is an example:
Before:
A grilled chicken sandwich on a hard roll topped with mayonnaise, lettuce and tomato, plus a bag of potato chips.
After:
Trade in the roll for two slices of whole-wheat bread, use Dijon mustard instead of mayonnaise and opt for a handful of baby carrots or a serving of fruit salad, in place of potato chips.

Issue 82
Healthy Ingredient Choices
There are lots of choices you can make to eat healthier food. Here are a few healthy choices you can incorporate into your diet to reduce calories and fat painlessly! Using healthy ingredients does not mean sacrificing taste.

Make a healthy choice to eat whole-wheat breads.
Cook with canola oil or safflower oil.
Substitute plain nonfat yogurt for sour cream.
Never use solid shortenings or lard.
Use 1-percent milk or skim milk.
Use low-fat cheeses, and mozzarella made with part-skim milk.
Omit mayonnaise or margarine on sandwiches and try to use mustard instead.
Eat whole wheat bread.
Eat fresh fruit and vegetables every day.
Eat breakfast every day.
Try to eat a balanced diet every day.
Get some exercise every day.
Snack on something nutritious before you have a sweet treat.
Drink water instead of soda.

Issue 83
Bell Peppers
Colorful bell peppers add appetizing appeal as well as nutrition and can be included on any diet menu. Bell peppers are very low in calories, as they are more than 90-percent water. One-half cup of chopped fresh bell pepper has only 15 calories. One pepper provides as much as 150-percent of the recommended daily allowance (RDA) of Vitamin C.
Bell peppers are green when immature but turn red, orange, and yellow or purple when fully ripe. No matter the color, they are good just sliced and eaten raw. Add sliced uncooked peppers to your relish dish or use as an hors d'oeuvre with your favorite dip. A zippy dish is to saute colorful bell peppers:
Take three large peppers, cut into one-half-inch strips. Add one-half-cup celery, finely chop a small onion and saute in 1-tablespoon olive oil for about eight minutes, or until vegetables are tender crisp. Sprinkle a few croutons on top with drippings of your favorite salad dressing.
Pretty bell peppers can serve as edible bowls for a side dish of chicken salad or even potato salad. Cut the tops off and clean the insides; fill with salad.
Store fresh peppers in the refrigerator for up to five days. You can also freeze sliced or chopped peppers for up to six months.
See also: Sweet Red Peppers

Issue 84
Chocolate, The News is Still Good!
Chocolate often receives bad press. Chocolate is rich in antioxidant compounds called polyphenols. For example, a single 40-gram bar of milk chocolate contains more than 300 milligrams of polyphenols, equivalent to the amount in a day's worth of fruits and vegetables. The news gets better: dark chocolate provides twice as much. Therefore, chocolate may actually promote health. Of course, patients with obesity or diabetes should avoid candy and chocolate, because of unwanted sugar. Still, it's a relief to know that, for most of us, a modest consumption of a tasty treat could actually be beneficial.

Issue 85
Eat More Meals and Snacks, Lose Weight!
Dividing your food intake into smaller, more frequent meals throughout the day can be a highly effective way to keep your energy levels up and improve your health at the same time. In a study in the New England Journal of Medicine, two groups ate the same type and amount of food, but one group had three meals a day and the other spread those meals across 17 snacks. After just two weeks, the nibblers had reduced their blood-cholesterol levels by more than 15 percent, their cortisol levels by more than 17 percent (evidence that their bodies were under less stress than those of the non-nibblers), and their blood-insulin levels by almost 28 percent (indicating a more constant blood-sugar level, which helps eliminate wild energy swings as the day progresses). The bottom line: Instead of three large feedings spaced across the day, pack midmorning and mid-afternoon snacks that distribute your caloric intake evenly over five or six meals.

Issue 86
A Diet Downfall to Avoid
Many of us feel sure we are vigilant regarding what we eat, but new research shows forgotten nibbling could undermine your diet success. Stolen bits and tastes such as a handful of M and M's or a few tastes of that favorite cookie dough can rack up a few hundred calories, which in turn can put on pounds quickly. Eating while distracted can cause this "forgotten nibbling" also. So if this is "forgotten nibbling", how do we stop ourselves? Avoid eating when your mind is elsewhere. Eliminate unnecessary distractions (turn off the radio or set aside the book). Here are a few other ways to prevent mindless-munching:

A coworker baked scrumptious banana bread for your morning meeting. Take one slice and set it aside to savor when you are back at your desk. If you eat during the meeting, it would be easy to have a slice and a half, or more.
While cooking or baking, chew gum. You have to take it out of your mouth to sample your cooking so you realize what you are doing.
Avoid "cleaning-up" your kid's meals. Don't serve as much to start as you can always offer seconds. The minute your kids finish eating, wrap up or toss what is left. (But don't toss it in your mouth!)
Watching TV - Keep your hands busy by knitting, filing your nails, or playing solitaire or some other hand-held game.

Issue 87
Wheat Germ
It has long been known that the folic acid in wheat germ can help prevent birth defects - doctors often encourage pregnant women to add wheat germ to their diets for this very reason. In addition to folic aced, wheat germ contains essential B vitamins. Therefore, further studies now show more benefits for everyone from wheat germ. B vitamins, especially B6, B12 and folic acid lower the level of the amino acid homocysteine in the blood. Heightened levels of this substance have been linked to an increased risk for heart disease and stroke. Recently published in the New England Journal of Medicine from the results of extensive studies is evidence that high homocysteine levels also indicate a risk of developing Alzheimer's. Although a bit tentative, this research does provide reason enough to include crunchy toasted wheat germ in your diet. Try sprinkling it on yogurt or on top of muffins and breads before baking.

Issue 88
Legumes
Legumes have been a popular and versatile food for more than 10,000 years. Legumes come from plants with seed-pods that split on two sides when ripe. The most commonly eaten legumes include soybeans, black-eyed peas, and kidney beans. Legumes provide many of the nutrients your body needs, such as protein, fat, and carbohydrates. In relation to the Food Guide Pyramid, legumes fit the meat, poultry, fish, dry beans, and egg groups. Experts recommend that you eat two to three servings of foods from these groups every day. A half-cup of cooked, dry beans counts as one ounce of meat and can also count as one serving of vegetables.

Issue 89
H2O for Your Heart
New research suggests that five glasses of water daily may ward off heart disease. This research is published in the American Journal of Epidemiology. In a study of more than 20,000 people, men who drank five glasses of water daily had a 54-percent lower risk of dying from heart attack than men who drank only two glasses of water a day. Women who drank five glasses of water a day had a 41-percent lower risk than women drinking only two glasses. The researchers say this is because water helps thin the blood to prevent blockages and blood clots.
See also: Why Water?

Issue 90
Can Sugar be an Addiction?
Are high levels of sugar cravings an addiction similar to that of drugs and/or alcohol? Some say it is while others say it is something similar, or more mild - a "Dependence". However it is a real problem for those who binge on sugary treats. It is important to note that this study was based on rats. Rats were fed a sugary solution for 12-hour periods over a number of weeks. When they were abruptly cut off from their sugar supply, the rats developed mild withdrawal symptoms. When allowed access to sugar once again, they binged. To summarize, there does seem to be a resemblance to addiction in those of us who love our sweets and cannot seem to give them up. One of the researchers involved in this study feels genetics could play a role in this process, leading some people to be more prone than others to what we call "food abuse". Others, feel it is more likely learned behavior - or dependence. What are many of us most likely to associate with a "treat"? A sweet! Overall, addiction or not, I think we as individuals need to take responsibility in assessing whether or not we are eating too many sweets - then do something about it.

Issue 91
Get the Most From Tea
Most people drop their tea bag into a cup of hot water, walk away for a few minutes, return and drink. If this is you, start dunking while you're waiting. Dunking the tea bag up and down while the tea brews causes the tea to release vastly more of its polyphenols, potent antioxidants that may fight blood clots and clogged arteries. A tea bag that is dunked continuously for three minutes release five times mroe polyphenols. That is five times as many heart- protective antioxidants for you! Note: If you use loose leaf tea you don't have to dunk because it releases more of its polyphenols whether or not it gets dunked.
See also:
Herbal Teas: Their Benefits
BellyBytes.com: Healthy Tea Recipes

Issue 92
Complex Carbohydrates
Foods that contain complex carbohydrates are the main source of energy for the body. Although some advocates of high-protein, low-carbohydrate diets recommend cutting back on or eliminating carbohydrate-containing foods such as potatoes, carrots and dried fruit, many nutrition experts believe that high-protein, low-carbohydrate diets are potentially unhealthy and are not beneficial for maintaining long-term weight loss. Because these diets tend to be high in saturated fats and low in fruits, vegetables and grains, they may increase the risk for heart disease and some cancers.

Issue 93
Good For the Heart
People who eat beans, peanut butter and other legumes at least four times a week have a 21-percent lower risk of heart disease than those who eat legumes less than once a week. These findings stem from a study of nearly 10,000 people over a 19 year period. Researchers cannot pinpoint the specific reason; however, they feel certain that beans contain soluble fiber, which lowers cholesterol. In addition, beans contain folate, which can lower blood levels of homocysteine, an amino acid that promotes heart disease. So, perhaps you'll want to eat more beans! Think of them in terms of foods such as chickpea curry, split pea soup, rice and lentils, burritos, hummus and pasta e fagioli (Italian otherwise known as Mediterranean Soup).

Issue 94
Pig-Out Portions
Many nutrition experts blame "pig-out" portions for our obesity epidemic. Half of all Americans are overweight and at least 22-percent are obese. Obesity is responsible for about 300,000 deaths a year, according to the Journal of the American Medical Association. Did you know you get more than a day's calories in just one serving of some fast foods? Ouch! Here are some portion control tips:

In restaurants, share entrees, or ask the waiter to put half the entree in a doggie bag before you even touch it.
Order lunch-size portions. Many restaurants serve 4 to 6-ounces of meat at lunch, compared with 8 to 10-ounces at dinner.
At home, use smaller plates and bowls. It will look as if you are eating more.
Check food labels for serving size. Eat one serving only.
Measure label servings to see their sizes. Examples: Two level tablespoons of peanut butter, 1/2-cup sherbet, etc.
Buy smaller packages of candy, popcorn and snacks.

Issue 95
Free Radicals and Fried Foods
Fried foods not only add too much fat, but by heating them in oil you create free radicals - not good! Free radicals are cellular damaging substances generated by environment from air, water pollutants, sunlight and radiation. Tech Talk: Free radicals are highly reactive, unstable structures that are capable of destroying an enzyme, protein molecule or a complete cell by stealing an electron from healthy cells. What this means is, this sets off a chain reaction that has a "domino effect". They rapidly go out of control leading to the breakdown in the organs and other parts of the body including the brain and nervous system.

Issue 96
The Western-Style Diet and Diabetes
In a 12-year study of 42,500, those eating a typical Western diet i.e. heavy on red meat, fries, refined grains and sweets - ran almost twice the risk of developing diabetes as those eating a diet heavy on vegetables, fruits and whole grains. (The Annals of Internal Medicine)
Give yourself diabetes by:
Eating red meat, processed meat, French fries, high-fat dairy foods, refined grains and sweets. A diet that consists of the above boosts your diabetes risk to 60-percent above average.
A Better Diet:
Vegetables, grains, fish and poultry: A diet consisting of these foods drops your diabetes risk to 20-percent below average.

Issue 97
Hints for a Healthier Diet
Nutrition is a complex science and our bodies have complicated chemistry - variables such as heredity, environment and lifestyle contribute to the confusing array of possible diet risks or benefits. Low fat, low salt, no sugar, more fibers - it seems endless. Understanding exactly what foods can and cannot do is another story. For the basically healthy person, the rules of good nutrition remain the same as always: Eat a wide variety of foods choosing the basic food groups and remember that moderation is the key. Most nutritionists agree that lean, red meat helps prevent anemia, water-soluble oat bran and olive oil may help lower blood cholesterol, and calcium and dairy products may help prevent osteoporosis; but most American diets are far too high in fats and too low in fiber.

Issue 98
Nuts Are Good for You!
Many people love nuts for their unique and rich flavor. But did you know that nuts have excellent nutritional qualities and that they help your body ward off harmful diseases? Take a look at the following types of nuts and what they have to offer:

Almonds and hazelnuts contain a good amount of folate, which protects against cancer and heart disease
Pecans and walnuts contain E gamma-tocopherol, which lowers the risk of heart disease
Cashews and Brazil nuts help protect against cancer

Regardless of their benefits, though, nuts are relatively high in fat. The good news is that it's unsaturated fat, like the kind found in olive oil. Unsaturated fat has been found to actually help lower your cholesterol. See also: BellyBytes.com: The Nut Case
A Note on Peanut Butter:
New research shows that peanut butter's monounsaturated fats, eaten as the main fat in a sensible diet, can lower your risk for heart disease and diabetes. It can also help you lose weight! Look for peanut butter recipes, and enjoy!
See also: BellyBytes.com: The Peanut Butter Diet!

Issue 99
Preventing Heart Disease
Researchers examined nearly 150 studies on the role of several dietary factors in preventing heart disease and found three major approaches emerged as the most effective:
*Replacing saturated and trans fats with unsaturated fats (especially polyunsaturated fat).
*Increasing consumption of omega-3 fatty acids found in fish oil or plant sources such as soybeans or canola oil.
*Eating a diet high in a variety of fruits, vegetables, nuts, and whole grains and low in refined grains.
Experts say no single diet is ideal for everyone, but the study suggests a combination of these approaches can have a dramatic impact on reducing heart disease.

Issue 100
"Good" Fats
There are several easy ways to get more "good" (unsaturated) fats in your diet while cutting out the "bad" ( saturated and trans fats). Some tips include:

Dip your bread in olive oil (a good source of unsaturated fat) rather than butter or margarine.
Use plant-based oils such as soy, olive, or corn oils, in cooking and baking rather than shortening, butter, or margarine.
Switch from standard, stick margarine to softer ones that come in tubs, which contain less trans fats -- if you must use margarine.
Eat red meat in moderation and avoid highly processed meat products such as bacon and sausage that are higher in fat.
Trim the fat and skins from all types of meat, pork, and poultry.

You can have a healthy, higher-fat diet with good fats and also have a healthy, relatively low-fat diet if most of the carbohydrates are whole rather than refined.
Whole grain carbohydrate sources, such as whole wheat bread, oatmeal, and popcorn, are less processed and contain more fiber and nutrients than their refined counterparts such as white bread, bakery products, and most pastas.
See also: Margarine Madness!

Issue 101
Olive Oil: Yet Another Benefit!
The word is out! Olive oil, made famous by the Mediterranean Diet, is every bit as good as fruits and vegetables when it comes to preventing colon cancer. A recent study comparing oil consumption, diet, and cancer rates in 28 countries found that olive oil has a protective effect in the prevention of colon cancer. The study discovered that countries which were low in vegetable consumption but high in meat consumption had significantly high incidences of colon cancer. The study also concluded that olive oil prevents bowel cancer. Researchers concluded that olive oil seems to reduce the amount of bile acid and increase the levels of the enzyme that regulates cell turnover in the stomach.
So, what are you waiting for? Pass the olive oil!
See also: Cooking with Olive Oil
Using Olive Oil for Baking

Issue 102
Harmful Herbal Remedies
If a product claims to be "natural" this does not guarantee that it is safe. A woman in Brooklyn required hospitalization after experiencing toxic effects from Chinese rice tea. A man also from Brooklyn needed chelation therapy after drinking tea and taking tablets laced with lead and arsenic, and a woman in Chicago required a liver transplant after consuming large doses of multiple herbal remedies. Any herbal preparation may cause liver toxicity and even death. In the case of the woman who suffered the ill effects of rice tea; until she required hospitalization with jaundice and other signs of liver damage, the woman denied her use of herbs and over-the-counter remedies. Tests showed lead and arsenic poisoned her. Signs and symptoms that have no other explanation could be the result of excessive use of alternative medications. Always be sure to do your homework when deciding whether or not to take any new herbs - and consult with your doctor, too!

Issue 103
20-Milliion People Could Be Wrong
In Life magazine, a report came out that 20-million people have take-out food on any given day. Even more people purchase convenience foods, often further boosting the surprisingly high amount of hidden and added fats and sugars they consume. According to a recent Gallop survey, we eat out an average of four times a week! It is no wonder that many standard American diets are too high in calories, salt, and fat and cholesterol intake - and too low in fresh fruits, vegetables and fiber. With "fast food" beckoning from nearly every city corner, making nutritious food choices is difficult. However, once you do start monitoring your overall salt, fat and cholesterol intake, you will find that the added energy you get from good nutrition makes the effort worthwhile.
See also: Web Sites Make Claims for Herbals

Issue 104
Time to Eat
Learning to differentiate between physical hunger and psychological hunger can help you control your weight. For instance, instead of eating lunch just because your brain says it's noon, try listening to your body. Learn how your body tells you that it's hungry. Is your stomach growling? Do you become tired when you're hungry? You should eat only when you feel hungry and quit eating when you feel full. If you consume more calories than your body needs at any given time, your body stores the extra calories as fat. If you continue to overeat, you'll continue to increase the amount of fat.

Issue 105
Triglyceride Facts--Part 1 of 2
Triglycerides are found in the fats we eat. Once consumed, triglycerides are the fat carried into our blood. When they reach body cells, an enzyme called lipoprotein lipase separates them from the carrier molecules so they can be stored in the body as fat. A level of 100 or less is considered a healthy triglyceride level. Research suggests that in order to prevent heart disease, levels must stay below 100. As levels increase up to 700, there is an increased risk for heart disease. In this case, the lipoprotein lipase enzyme usually doesn't work well. The triglycerides become part of the plaque that clogs the artery walls. As levels reach 1000, the risk of developing pancreatitis increases.
A number of factors can increase triglyceride levels, including alcohol consumption, high sugar intake, very high carbohydrate intake, and extra body fat.

Issue 106
Triglyceride Facts--Part 2 of 2
High triglyceride levels can lead to heart disease and pancreatitis. If you're concerned about lowering your triglyceride level, try these helpful hints:

Lose extra body fat.
Get physically active. Try for at least 30 to 40 minutes of exercise per day.
Limit alcohol consumption. Alcohol is turned into triglycerides in the liver.
Cut back on saturated and trans fats. Drink one-percent milk instead of two-percent or whole milk. Limit or avoid butter. Choose lean cuts of meat. Opt for skinless chicken or fish that is low in saturated fat.
Avoid foods high in carbohydrates.
Use sugars in moderation and avoid sodas.
Eat plenty of fresh vegetables.